Slow Days: DIY Sauerkraut

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

I like sauerkraut. My mother served it, redolent with caraway seeds and topped with pork. Dear Husband used to dislike it — but he has since come around. How delighted I was to find out how easy it is to prepare one’s own pickled cabbage: from huge batches to one jar at a time. The method is from James Beard‘s American Cookery, page 500. For each quart jar, you need enough sliced cabbage to fill it and 1 Tablespoon of kosher salt.

Lightly pack the cabbage into the jar, add the salt, and pour in lukewarm water up to within a 1/2 inch of the top of the jar. You want to keep the cabbage submerged in the water so it doesn’t turn brown. I floated a small, upturned lid on the jar contents and then weighted it with one of those tiny jam jars. That worked. Then you put the jar in a not-too-cold place — mine was in the coolest corner of the kitchen, but the unheated basement would have been OK too. Check the jar every day or so — you are looking for bubbles to form amid the cabbage. It could be that you don’t see them until you jiggle the jar and then they emerge and race to the top. Depending on the temperature, this can take 5-10 days.

In the jar, with water and salt, weighted down.
After several days, it has fermented.

If using it within a week, put a lid on it and keep it in the refrigerator. If you are a canner, you may process it in a hot-water bath in the same jar in which it fermented. Process for 20 minutes in boiling water to cover. When cool, store on the shelf to use for all sorts of good meals. Once the jar is opened, left-over ‘kraut can be kept in the refrigerator for weeks.

Our’s is braised in stock [the Alsacians will add white wine, the Germans will add beer] with sliced onions and caraway seed, then baked with chunks of sausage. Served with mashed potatoes, as my mother did, along with some rye bread. A feast! For a Fast Day, you could use the sauerkraut to prepare dinners such as: Sauerkraut & Sausage, or Baltic Bake. Or at breakfast in Reuben Matzo Egg.

Slow Days: Tourtiere

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

In French Canada, Christmas is marked by a series of events. Beginning on December 24, there is a meatless meal for dinner — often including oysters. Then midnight mass and then the Revillion: dining with family into the wee hours to celebrate the birth of baby Jesus. And what do they eat on this special night? Tourtiere. The recipe for this pork pie goes back to medieval times: you can tell by the combination of ‘exotic’ spices with meat. The preparation of the pie begins in November [St Martin’s Day perhaps?], when the pig would be slaughtered. Bits of meat left over from other cuts would be ground or minced, combined with spices, and wrapped in a lard pastry. It could be shaped as a boule or in a pie plate. As many of these pies as possible would be put into the cold shed off the kitchen, where they would freeze for the rest of the winter, ready to be taken out and baked for a meal — the original convenience food.

Our recipes, for the tourtière and its crust, are from Craig Claiborne’s NYT International Cook Book. We enjoy tourtiere for dinner on some evening in December [not Christmas Eve, for then we dine on Dear Husband’s Seafood Chowder]. Since it can be prepared in November or even October, tourtière makes a perfect ‘prepared meal’ to whisk from the freezer for dinner on a busy day.

Ground pork, spices, savory [of course!], onions, garlic, stock — simple ingredients for an old-fashioned meal.

Since I don’t know how many you will be serving, I’ve written the recipe for 6 or 3 or 2 persons. We will be serving only two this year.

Sv 6Sv 3Sv 2
1 cup
1 clove
2 Tbsp
½ cup
½ clove
1 Tbsp
1/3 cup chopped onion
½ clove minced garlic
2 tsp butter
Chop the onion and garlic an cook in the butter until wilted.
1 ½ #¾ #½ # /8 oz ground pork Add to the pan and cook, breaking up lumps.
¾ tsp
¾ tsp
¾ tsp
1 leaf
¾ cup
ad lib
3/8 tsp
3/8 tsp
3/8 tsp
½ leaf
1/3 cup
ad lib
2 Large pinch cloves
2 large pinch cinnamon
2large pinch savory
1/3 leaf bay
¼ cup pork stock
salt & pepper to taste
Add the seasonings and stock to the pan and simmer for 30 minutes, stirring sometimes.Cool the mixture and run it through a food processor to chop the filling more thoroughly.
Scrape into a bowl and chill thoroughly.

**This lard pastry is traditional and is perfect for a savory pie.

1 cup white whole wheat flour
½ cup all-purpose flour
½ tsp salt
Cut together with a pastry blender or 2 table knives until ingredients are uniformly crumbly.
3+ Tbsp cold waterUsing a 2-pronged fork, stir the water into the pastry crumbs, adding more if needed, until it all comes together in a ball.

Roll out the pastry and fit into an appropriate pie plate or into a bowl large enough to contain the filling. If baking as a pie or tart, cover filling with a top crust. If baking as a boule, line the bowl with pastry, with a generous overhang. Put the filling in the bowl and trim the pastry to enclose, without too much bunching or overlap. Seal edges. 

If cooking as a boule, turn out the boule onto a glass pie plate so that the round side is up and the gathered side is on the bottom. This year, I used some extra dough to make some decorations. Been watching too much Great British Baking Show, I guess.

Freeze the pie – overnight or for weeks.
The day before baking: Thaw the pie in the refrigerator. To bake, set oven at 425F. Bake for 10 minutes, then turn down temperature to 350F and bake for 30-40 minutes [check it at 25 minutes]. Crust should be cooked and beginning to turn golden.

The tourtière is best served with gravy, winter vegetables, and ‘chow’, a green tomato relish beloved in Quebec and the Maritime Provinces of Canada. What a fine meal for a winter night.

Slow Days: Pot Roast

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day?  Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

I have fond memories of my mother’s pot roast during my Connecticut childhood. No idea what cut or size of beef she used…I do remember long chunks of carrot and large chunks of potato infused with the braising liquid. Probably cooked in a pressure cooker, and following the recipe in Fannie Farmer’s Boston Cooking School Cookbook. Delicious way to fill up a family. Dear Husband suggested recently that we do a Sunday pot roast. It seemed appropriate as the Autumn advances during a deepening season of Covid cases. We looked at Jacques Pepin Celebrates, and there was his ‘Connecticut Pot Roast.’

4.5 pounds of beef bottom round were browned in butter in a large Dutch Oven. Then braised in 1-1/2 cups water with salt for 3 hours in the oven at 275 F. Next, add 1-3/4 pound small red potatoes, one pound of carrots, 1 pound onions the size of large radishes, and 2 oz dried shiitake mushrooms are added, along with 1-1/2 cups water and a bit of salt. The covered pot returns to the oven for 2 more hours. At that point everything should be tender. Remove the meat and vegetables and boil the liquids down to 3 cups. Thicken the broth with 2 teaspoons of potato starch dissolved in 2 Tbsp of red wine.

Here is all the meat, with most of the vegetables — wow – that’s a lot of food!

Plated, it looks like this, served with a California Cabernet Sauvignon.

Napped with the thickened stock, this is a wonderful meal.

Since we started with 4.5# of meat, we ended up with lots of meat and vegetables left over. In the next few weeks, you will see how different ways this meal can be used for a Fast Day: repeated as is; as a cold plate supper; as cottage pie. So this might be a great thing to prepare during the holidays, since it provides many subsequent meals.

St Clement

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to apetitegirlsguideto2964 who is now Following.

” “Oranges and lemons,’ say the bells of St. Clements” according to the nursery rhyme. There is dispute as to whether that was St Clement Danes or St Clement Eastcheap, but that doesn’t matter since the poem is more about word play than churches. First printed in 1744, the poem could be discussing various trades working in London at the time. The real Saint Clement was the 2nd or 3rd pope in Rome, Italy. In the 1st century, his Christian faith drew the ire of the Romans and he was arrested. Exiled to a forced labor camp [in modern-day Ukraine], he ministered to and converted his fellow prisoners. For that, he was drowned in the Black Sea, tied to an anchor. In Rome, is the Church of San Clemente. To visit it is to take a trip through time. The church has been excavated to reveal 3 sub-levels: a 2nd-century Roman house; a 3rd-century temple of the Cult of Mithras; a 4th-century church dedicated to St Clement. And on the street level, the current basilica, finished in 1108 in fine Romanesque style. When in Rome, it is worth a visit.

November 23 is the Feast of Saint Clement. Legend has it that the fruit called ‘clementines’ are named for a Moroccan orphanage. Not true, but we will enjoy clementines in our breakfast. Since St Clement was sent ‘to swim with the fishes,’ our dinner will be a seafood take on an Italian classic.

Mango-Citrus Parfait: 284 calories 7 g fat 2.6 g fiber 24.5 g protein 29 g carbs [21 g Complex] 336 mg Calcium  PB GF Fast Food Restaurants decided years ago to offer ‘healthy options’ in the form of yogurt parfaits. Full-fat yogurt, fruit, and lots of high-fat granola. Poor choice. Here is a more acceptable breakfast option, full of protein yet low in fat and enough calories to keep you going for hours.  NB: This could be a healthy Slow Day lunch option.

½ cup reduced-fat cottage cheese ½ cup plain fat-free yogurt 1 oz mango, diced ½ clementine [skin it and use half the segments] 2 Tbsp granola  Optional: coffee with ¼ c skimmed milk and ½ tsp sugar [30 calories] or blackish tea  NO SMOOTHIE

Stir the cottage cheese and yogurt to combine thoroughly. Divide the fruit into two portions. Spoon half of the dairy mixture into a wide-mouthed wine glass and top with half the fruit. Sprinkle with 1 Tbsp of granola. Repeat with the remaining ingredients in the same order, topping with granola. Prepare the coffee and enjoy that dairy-fruit goodness.

Fish Parmesan:  238 calories 2.6 g fat 4.7 g fiber 31 g protein 11 g carbs 242.5 mg Calcium   PG GF – if using GF breadcrumbs  A new version of the restaurant classic, made suitable for Fasters. And it is delicious. 

4 oz fish, firm-fleshed variety — tilapia works nicely 1 Tbsp Parmesan cheese, grated 1 tsp dried oregano + 1/2 tsp thyme ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or jarred ¾ oz mozzerella, grated 2 Tbsp low-fat cottage cheese 2 oz green beans

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the fish in the milk on both sides. Dredge the fish in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the fish about 10 minutes, until golden. Top the fish with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the green beans and plate with the fish. Light the candle stuck in the wine bottle for atmosphere.

oranges and lemons, say the bells of st Clemens: https://en.wikipedia.org/wiki/St_Clement%27s,_Eastcheap#%22Oranges_and_Lemons%22

Slow Days: Pasta DIY

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

The dough has been mixed

Once a week, we have a meal involving pasta. And, yes, for those of you in the US who are from New England, the day we eat pasta is Wednesday. Many years ago, we bought a pasta machine. We were quite self-sufficient in those days, so making our own noodles seemed just right. It was fun, but then I returned to work and the machine sat in the drawer. Nowadays, it is back to DIY, and with lots of our own eggs, fresh pasta is on the menu again. There are two basic recipes: all-purpose flour + eggs OR semolina flour with water. I decided to combine them: 1 cup semolina flour, 1 cup all-purpose flour, 1 two-ounce egg [US Large], and some water. These are combined in a food processor or by hand, adding enough water to make a rough ball of slightly moist dough, like Sugar Cookie Dough.

Kneading and rolling it out is the job of the pasta machine. First the dough goes through the rollers at “1,” which is the widest setting. It is folded in half, and rolled again. Every time the dough goes through, it holds together better and becomes smoother. Then you gradually set the rollers at higher and higher numbers: 1 to 2, 2 to 3. Each time, the dough becomes thinner, longer, and more supple. Cut the dough in pieces cross-wise so that it is easier to handle. Eventually you reach the setting 6. You could stop there or make it really thin at 7. 6 is good for noodles, 7 is better for filled pasta such as ravioli or tortellini.

Now it is time to cut the dough into noodles. You could do it by hand, or by machine. Our machine has two choices: thin like spaghetti, or wider like fettuccini. Working with the smaller dough rectangles, one passes the dough through the cutters. Catch it coming out the other side and hang it up to dry. You can use it fresh, and it is delicious. Cook only 1-2 minutes and bear in mind that 2 oz dry pasta [one serving], is the equivalent of 5 oz fresh pasta. While the water is boiling and the sauce is heating, the pasta is drying slightly, which makes it easier to handle. What I don’t use for today’s meal is dried thoroughly and stored, air-tight, for use another time.

Would I make pasta every week? No, but it is great for special meals. Does pasta make a meal ‘Mediterranean’? Not automatically. How healthy a pasta dish is depends on what is on top of the pasta. Is Pasta a no-no for Fast Day meals? Yes and no. Chicken Tetrazzini, Tortellini with Black Kale, these are some of the Fast meals I’ve posted using pasta as an ingredient. Just remember that a ‘serving’ of dried pasta, of any shape, is 2 ounces. On a Slow Day, knock that down to 1-1 1/2 ounces and you can hedge your bet.

Foods in Wrappers, III

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

I am fascinated by similarities among diverse cuisines from around the world. In geology, a layer of sedimentary rock can stretch for hundreds of miles. The source material was the same, but as it was deposited, small variations creep in so that in some cases the further you follow that stratum, the more it looks like a completely different rock. Around the world there are meals made of food in wrappers. All with different fillings, all with different seasonings, all with different wrappings: yet all those creative cooks had a similar inspiration: let’s take this and wrap it in an edible envelope! Today, we will look at four far-flung examples: from France, India, Mexico, and Italy.

Egg-Mushroom Galette/Crepe:  153 calories  6 g fat 2 g fiber 9 g protein 16.8 g carbs [11.3 g Complex] 39 mg Calcium  NB: The food values given above are for the egg crepe and fruit only, not the optional beveragesPB This is yummy. The eggs are creamy, the mushrooms are earthy, and the crepe is nutty. See “Jean Baptiste” for recipe details.

Momos with Chicken: 222 calories 1.5 g fat 2 g fiber 15.4 g protein 30 g carbs [6.5 g Complex Carbs] 58 mg Calcium  PB  Steamed momos are one of the most popular street foods of Northern India, due to the influence of neighboring Nepal and the fact that they are delicious. Try them and you will agree. Looks long and complex, but it is do-able. See “Deli & Delhi” for preparation details.

Quesadillas : 295 cal 9 g fat 2.7 g fiber 19 g protein 31.4 g carb 211.5 mg Calcium  GF These are great. We return to this recipe often for a quick, enjoyable meal. And you can prepare and cook them ahead! Wrap in foil, and reheat them later. Thanks to Suzy M. for that tip. See For Gunn & Grommet for recipe details.

Tortellini with Black Kale:  209 calories 9 g fat 3.5 g fiber 10 g protein 24 g carbs [7.4 g Complex] 231 mg Calcium  PB  Packaged, dried tortellini is a handy item to have in the pantry. It makes for a fine Tuscan meal when pared with Black Kale. ‘Black Kale’ is also called ‘Dinosaur Kale’ or ‘Tuscan Kale.’ The recipe is from ‘thekitchn.’  Another very simple meal with a lot of appeal. An ounce of bread could be added while keeping the calories in line. See S.A.D. for recipe details.

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg + apricot1 two-oz eggs  + blueberries
prepared horseradishricotta cheese + onion
romano cheese + chivesmozzarella cheese
WisPride or Kraft Olde English CheddarJarlsberg cheese + herbs
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …….. single portion for Thursday:

left over roast or boiled beefbeef or pork or chicken meat
mustard + cornicionechickpea ragout
beets, fresh or pickled
Sparkling waterSparkling water

Slow Days: Election Cake

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

At last it is Presidential Election Day in the United States of America. Or, should I say, the last day to vote in this unusual election season. It used to be that all votes were cast during one day, all around the nation. One day for voting. The counting took longer, depending on how difficult the roads were between a given town and the state capital. That was back in the dirt-roads-and-horseback days. Nowadays, vote counts are sent to state capitals by phone. But Election Day has never been the end of the story — the votes must be ‘certified’ in each state, which can take days if there is a recount. Then it is up to the Electoral College to vote, with their selection of the winner on December 14. That’s a long time from today!

Let’s have some cake today — one with a long history and a tradition of being a ‘good keeper’: Election Cake. In Colonial Days and the early days of the Republic, popular cakes were made with dried fruits. If the fruit or the cake was suffused in ‘strong spirits,’ it would keep for a long time, meaning less baking for the housewife. In Connecticut, there was the tradition of a cake for Election Day. It could be baked days in advance, then put in the picnic basket for the day-long trip to the village center to be served there at lunch. My mother said that the alcohol in the cake was because sale of booze was banned on Election Day. Maybe not, but getting voters drunk was an early form of voter coercion, hence the ban on alcohol sales. Last March, I baked 2 loaves of this cake, using sourdough [since we all have plenty of that these days, right?]. We ate some on New Hampshire’s Primary Day and the other loaf went to the freezer. We had some in September for state primary voting and the remainder this morning, just to remind ourselves that it was Election Day. We voted Absentee and turned in our ballots to the Town Clerk weeks ago. Kudos to Deb and John and the election team in Bennington.

Early Day 1 2 c flour  ½ cup + 2 Tbsp buttermilk  ½ cup sourdough, fed and bubbly 1-2 T water, as neededIn a large bowl combine the flour, buttermilk, and sourdough starter until you get a thick dough.  Add water if necessary. Form the dough into a round ball, place it in a bowl and allow it to rest, covered, for 8-12 hours
Evening Day 1 1 stick butter ½ cup + 2 Tbsp sugar 2 Tbsp molasses 1.5 tsp white wine OR Rum 1 Tbsp brandyIn a medium bowl, beat the butter, sugar, molasses, wine, and brandy together until well combined and fluffy.
1 egg 1.5 tsp cinnamon 1.5 tsp ground coriander ¼ tsp allspice ½ tsp ground nutmegStir in the egg and the spices.
Add the yeast dough to this mixture and beat until the mixture resembles that of a thick cake batter.
½ cup prunes, chopped ½ cup raisins/ cranberries/ cherries/ currents/ apricotsStir in dried fruit. Pour the cake into a greased “bundt pan (you could also use a springform or dutch oven)”. I used small loaf pans = two pans, 8x4x3”
Cover the pans with a clean dish cloth and allow to rise until it is almost doubled in bulk (about 1.5 -2 hours) Preheat your oven to 375F. Bake for 45 minutes to 1 hour, or until a toothpick inserted in the cake comes out clean.
This is the recipe I used, slightly adapted from the 
Nourished Kitchen.
Here is Fannie Farmer‘s recipe — lots of whiskey! In my handwriting, amounts for smaller batches.

We like to slice it and toast it lightly to serve at breakfast. A nice treat to mark the passing of the political year.

Election Cake served warm with fruit yogurt, bacon, apple cider, and frothy mocha cafe au lait: this is a breakfast to make one optimistic about an election outcome.

Slow Days: The Tale of a Chicken.

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

When I was growing up, my mother served chicken for dinner every Sunday. It was delicious. When Dear Husband and I moved to the country [our dirt road looks much more ‘suburban’ after 40 years], we decided to raise chickens: for eggs and for meat. Since then, we have always had a supply of chicken: whole roasters and parts. We are very lucky to be so well fed. When our sons were in residence, we would eat chicken every other Sunday: roasted and served with mashed potatoes, gravy, and a side of peas. Classic. And then there were left-overs. Now that the boys are off on their own, a chicken goes a lot farther. Here is the tale of one chicken. [no, we don’t give them names nor are they our pets]

We’ll draw the veil of secrecy between chicken in-the-straw and chicken in the freezer. Dear Husband roasts a darned good chicken, with his herb and spice flavorings, and the carrots and onion in the cavity. Once it has been roasted and carved, one is left with a carcass that still has plenty of meat.

The onions and carrots were roasted inside the chicken.

Savory Roll, a recipe from the Fannie Farmer Cookbook, is a favorite use for cooked chicken. One and a half cups of shredded chicken meat, along with the vegetables, plus some gravy or stock for moistening, some dark leafy greens, chutney, egg, and bread crumbs: all goes into the Food Processor to produce 2 cups of ground filling.

clockwise from left: onion, chicken shreds, egg, spinach, crumbs, carrots, and chutney in center.

A pie crust or biscuit dough is then rolled out, and the filling placed down the middle of the dough, log-shaped. The log of filling is then encased in the dough, sealing the edges.

This roll provided 12 slices.

Baked in a hot oven until the dough is brown and cooked, the Savory Roll is now done. This time, I sliced it and served it like a ‘country pate’, with mustard and side vegetables. When encased in biscuit dough, it can be napped with gravy.

What’s next? Chicken stock [some call it ‘bone broth’] from cooking the carcass in seasoned water until, as Julia Child would say, ‘It has given its all.’ I then pressure can it to store in the pantry until it is time to make soups.

How to Stay

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Starting any new behavior is easy — staying on it is more difficult. Having gone through this myself, I have some tips for you. 1] If you haven’t done so, watch Michael Mosley’s TV presentation Eat, Fast, Live Longer. That’s what motivated us to get on board. 2] We talked about planning and purchasing ahead, so continue to do that. Make it easy for yourself to follow the diet. 3] Make the meal special. On my Home Page is a photo of a demitasse cup. It is the only one I have and I think it is very pretty. I use it on Fast Days only, filling it from a small pitcher of mocha cafe au lait. Make your Fast Meals an occasion — use the good dishes; put the sparkling water in a nice glass with a twist of lemon. 4] Slow down your meals. The little demitasse cup means that I have to stop my breakfast once in a while to refill the cup. Wait until you have swallowed your food before you cut your next mouth-full. 5] Set goals by the clock. From breakfast to noon, put no calories in your mouth. Then set the timer for two hours, and don’t eat during that time. When it rings, set it for another two hours. Its a mind-game, but it works. 6] Distract yourself. Plan projects for Fast Days which will keep you focused on the task for 2-3 hours, so you will think less about food. 7] Think about tomorrow, when you will weigh less and you can eat more freely. Rather than think “I can’t eat that today,” you can think, “I can eat that tomorrow.”

Today’s menus are typical for us on a Thursday: a savory scramble and a hearty soup. The nice thing about soup is that you get to store future meals in the freezer.

Capicola ScrOmelette:  147 calories 8 g fat 1.0 g fiber 13.8 g protein 7.5 g carbs [6.6 g Complex] 72 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF Capicola is a dried ham which is very flavorful yet low in fat and calories. It goes very well with eggs.  

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.   1/3 oz uncured capicola ham, sliced thinly and chopped large pinch oregano 1.7 oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Chop the capicola and slice the apple. Beat the eggs with the oregano. Heat a non-stick pan and spritz it with non-stick cooking spray. Put the capicola in the pan to heat very briefly, then pour in the eggs. Scramble or cook as you would an omelette. Serve with the beverages of your choice.

Czech Garlic Soup Česneková polévka: 194 calories 4.7 g fat 4 g fiber 9 g protein 27 g carbs [18.4 g Complex] 84 mg Calcium  PB GF – if using GF rye bread What could be better on a cool night than a cozy bowl of soup? This is a classic from czechcookbook, but feel free to make it your own. The calorie count is so low that you could add other vegetables or low-fat meat.  HINT: This recipe makes 8 cups of soup. One serving = 1 cup

1 Tbsp unsalted butter OR bacon fat   
7 cloves garlic
Chop garlic and saute in butter/fat in a stock pot.
7 cups water OR Chicken Broth OR Beef Broth
1½ tsp salt
3 cups cubed potatoes 
3 cups cubed parsnips
Peel potatoes and parsnips and cut in cubes. Add to broth and salt in the stock pot. Simmer for 20 minutes, until vegetables are just under-done. Remove ½ cup soup stock and cool.
1 egg
1 tsp marjoram
Whisk the egg, then whisk it into the reserved ½ cup of soup stock. Return to the stockpot, stirring, and add marjoram. Taste for seasoning. Let sit 8-24 hours.
Per person: ¼ oz rye or whole wheat bread, cubed
Per person: ¼ oz Swiss cheese
Per person: side salad
Toast the cubes of bread. Grate the cheese over them while hot. Use to garnish the reheated soup when serving.

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg + corn kernels + basil3 two-oz egg whites 
tomatoes + black beans + olive oil2 egg yolks + sugar
crushed red pepper + melon blueberries + raspberries
red onion + red wine vinegarother berries + Armagnac
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …….. single portion for Thursday:

corn kernels + beef steakchicken breast + polenta + green beans
tomato + canned black beansonion + red bell pepper + garlic
red onion + red wine vinegar green bell pepper + tomatoes + thyme
basil + olive oilred wine + piment d’esplette + olive oil
Sparkling waterSparkling water

How To Start

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.  Welcome to Adeoye Emmanuel who is now Following.

How does one begin the Fasting Lifestyle? It isn’t difficult. You won’t have to count calories or calculate nutrients — if you use my recipes, I have done it for you. 1st: designate the day or days that you plan as Fast Days. Write it on the calendar. Have your phone or tablet remind you, just as you would any appointment. We like Monday and Thursday. 2nd: Look in this blog’s archives for breakfast menus and choose four for Mondays and four for Thursdays. Write them on the calendar. Now you know what to eat for 8 breakfasts in the month. We like a baked egg dish on Monday, and an omelette/scramble on Thursday. But there are eggless breakfasts too. 3rd: Do the same for dinners for Mondays and Thursdays, and write them on the calendar. We like seafood/meatless dinners on Monday and meals with meat on Thursday. There are vegetarian meals on this blog too. 4th: Go shopping for the ingredients, at least for the first week. While shopping, resist the temptation to put snack foods or highly processed foods into the basket — even on the Slow Days, you should cut down on those empty calories. 5th: If, like me, you are not a morning person, prep part of the breakfast the night before. If you rush home just before dinner time, choose a Fast meal that could be thawed out when you get home. Soup is often a good choice for Fasting. These behavior changes will help to prevent you from getting processed breakfasts on the run or take-out for dinner. You will save money too. 6th: Can you delay breakfast — even by an hour? Can you move up dinner/supper? If you usually breakfast at 7 am and dine at 8 pm, that’s a long stretch for a beginning Faster. See what you can do about that.

Try these meals tomorrow. They are fairly easy to prepare and they have a lot of flavor. Good flavor, good fiber, and eye appeal will help you to appreciate a meal more. Drink lots of water or tea, and get into Fasting.

Creole Bake: 137 calories 6.5 g fat 2 g fiber 8.4 g protein 11.6 g carbs [10 g Complex] 67 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Creole flavors add zip to the morning eggs.

1 two-oz egg 1 Tbsp tomato dice or puree 1.5 tsp onion, minced 1 Tbsp bell pepper, minced 1 Tbsp bacon, chopped and measured raw 1.5 tsp Cheddar cheese, finely grated Pinch file powder 1.5 tsp creole seasoning    2 oz pear or apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Put the tomato, onion, bell pepper, and bacon in a small pan and cook until the bacon is mostly cooked. Drain the bacon fat from the vegetables. HINT: You could do this the night before. Spritz an oven-safe pan with non-stick spray and set the oven to 350 F. Whisk the egg and then stir in the cheese, vegetables, and seasonings. Pour into the prepared pan and bake for 12-15 minutes. Prepare your beverages of choice and slice the fruit.

Tuna Salad Sandwich, country-style:  Per Serving: 281 calories 9 g fat 4 g fiber 20 g protein 31 g carbs 91 mg Calcium   PB GF – if using a GF bun  Mayonnaise is a problem for me – I’d rather spend my calories on something else. So I came up with a different way to moisten my tuna salad, improving the protein and Calcium along the way. Try it. HINT: These amounts make enough for three [3] sandwiches. Dinner for three or dinner + two lunches.

One 5-oz can of white tuna in water [4.5 oz drained/ 115 g/ ¾ cup] 1 hard-boiled egg 4 Tbsp 2% milk-fat cottage cheese 2 Tbsp minced celery 2 Tbsp minced onion salt and pepper 3 hot dog buns   per serving:  ¼ cup 4-bean salad + ½ ear corn on the cob

Drain the tuna and turn it into a bowl. Break up the tuna with a fork. Chop the egg and add it to the tuna along with the cottage cheese, celery, onion, salt and pepper. Stir to incorporate. Boil the corn for 8 minutes. Divide the tuna salad among the hot dog buns and plate with the vegetables.