Following the Fast Diet Lifestyle

End of an Era

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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: a simple way to lose weight and be healthier.

On January 22, 1901, the Victorian Era ended when Queen Victoria died at the age of 81. She had been on the throne for 63 years, surpassing Henry II as longest-serving monarch of Great Britain. The Victorian Era began when the 18-year old ascended to the throne, enchanting the populace with her youth and charm. When she married her beloved Alfred, they became the Model English Family, setting the tone for stability and morality. After Alfred’s early death in 1861, Victoria wore mourning clothes for the rest of her life, becoming a sad and secluded widow. She set the style for mourning attire and popularized jet as a gemstone suitable for a widow. Victoria’s many offspring married into royal families around Europe, and her grandchildren were rulers in turn: Kaiser Wilhelm II of Germany, Empress Alexandra of Russia, Queen consort Marie of Romania, Queen consort Victoria Eugenie of Spain, Queen Sophie of Greece. Victoria was truly ‘Grandmother of Europe.’ She reigned so long that few had known another monarch, and she left her stamp on her country and on English rule around the world. Now, to be called “Victorian” is an insult, meaning stodgy, old-fashioned, and prudish. Yet so much progress was made during Victoria’s reign that the mind boggles. Victoria’s strict plans for her funeral created the blueprint for state funerals in the UK to this day: full military honors, the coffin on a gun carriage, a long procession through London, burial at Windsor Castle. In her last years, the queen was confined to a wheelchair and could not see well due to cataracts. She died of a stroke at the royal retreat on the Isle of Wight.

When Victoria was on the throne, it was said that “the sun never set on the British Empire.” That, of course, was because British possessions spanned the globe. Our meals come from the two largest colonized lands: one by size [Canada] and one by population [India]. Both have since gained independence but are still members of the Commonwealth of Nations.

Maritime Bake:  155 calories 6.5 g fat 1 g fiber 16.6 g protein 6 g carbs 84 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the Herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.

1 two-oz egg   ½ oz salt cod [cover with water and soak 30 minutes]             1/8 oz Cheddar OR ADL brand “Old/Fort”, grated  1 tsp dried savory               ½ Tbsp dry potato flakes + 1 Tbsp water  pepper to taste   2 oz strawberries           Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces.            Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Tandoori Fish Curry w/ Naan:  294 calories 12 g fat 5.5 g fiber 18.6 g protein 29 g carbs 69 mg Calcium  PB  An easy recipe, made from some off-the-shelf ingredients, that packs a lot of flavor into a meal. The naan is fun to make at home. If you have access to purchased naans, pay attention to the calorie count so it ‘fits’ our needs – cut the naan smaller if needed.

3 Tbsp ‘tandoori simmer sauce,’ purchased  3 Tbsp low-fat coconut milk, purchased        2.5 oz haddock or other firm-fleshed fish  ½ cup small broccoli florets 1.6 oz carrots, sliced as coins   1 oz red bell pepper, sliced  1 naan bread @ 92 calories 

Put the sauce and coconut milk in a saucepan with a little water. Add the vegetables, cover the pan, and simmer until almost cooked. Break the fish into pieces and lay it on top of the vegetables. Cover and continue to simmer another 5 minutes until the fish is cooked. Warm the naan and serve. Delicious.

Slow Days: Chinese Pork Steamed Buns

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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 Fast Diet 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.

Large cosmopolitan cities around the world have many choices of cuisine, and opportunities to get food that one didn’t cook oneself. Chinese food is very popular for take-away. But out here in the woods of New Hampshire, carry-out might involve a drive so long that the food is cold by the time one gets home to eat it. The solution? Make your own. OK, perhaps there is a bit of Yankee self-sufficiency in that course, but it is need-driven.

Chinese steamed buns, Char Siu Bao, are yummy and really not that difficult to prepare. With Chinese New Year coming up, treat yourself and your friends to steamed buns from home. You can make the filling days in advance. If you wish, the filling, or at least the Chinese Roast Pork, could be purchased at an Asian market or from a co-operative Chinese restaurant — I think I might have seen it at a supermarket in the deli case. Not an option? Then make your own filling.

FOR THE FILLING: 

1 T. oil OR 1 tsp oil + spray of PAM
 ⅓ cup finely chopped shallots or red onion		Heat the oil in a wok over medium high heat. Add the onion and stir-fry 1 min.
1 Tbsp sugar         
1 Tbsp light soy sauce ++++1½ Tbsp oyster sauce +++2 tsp sesame oil ++++2 tsp dark soy      
                  		Turn heat down to medium-low, and add these ingredients. Stir and cook until mixture starts to bubble up.
½ cup chicken stock             2 Tbsp white whole wheat flour Add the stock and flour, cooking for a couple minutes until thickened
1½ cups diced Chinese roast pork = 6.75 oz = 193 gTake from heat and stir in pork. Set aside to cool. If you make filling ahead of time, refrigerate covered to prevent drying.

FOR THE BUN DOUGH:

1 teaspoon active dry yeast         ¾ cup warm waterIn the bowl of an electric mixer fitted with a dough hook (you can also just use a regular mixing bowl and knead by hand), dissolve the yeast in the warm water. 
1 c all-purposeflour  1 c white whole wheat flour        1 c cornstarch
4 tablespoons sugar  ¼ c canola or vegetable oil		Sift together flours and cornstarch, and add to the yeast-water along with sugar and oil. Set mixer to lowest setting and let it mix until a smooth dough ball is formed. Cover with a damp cloth and let it rest for 2 hours.
2½ tsp baking powder
2-3 tsp water 		Add baking powder and turn mixer to lowest setting. If dough looks dry and baking powder won’t mix in, add water. Gently knead with dough hook until it is smooth again. Cover with damp cloth, let rest 15 minutes. Set up your steamer in the wok.
Roll dough into a long tube and divide into 20 equal pieces. Press each piece of dough into a disc about 4½ inches in diameter (it should be thicker in center and thinner at edges).
Add some filling and pleat buns closed. Place each bun on a parchment paper square or cabbage leaf. Put steamer over wok, being sure boiling water does not touch the buns during steaming process. Once the water boils, put buns in the steamer for 12 minutes over high heat.

TO ASSEMBLE AND COOK

1.5 T scoopScoop filling onto a piece of dough. Pleat to close buns. I haven’t mastered that part yet…maybe this year. Here’s another link for pleating steamed buns.
Place each bun on a parchment paper square, and steam. I steamed the buns in two batches using a bamboo steamer Be sure boiling water does not touch buns during steaming process. Once water boils, put buns in the steamer, and steam each batch 12 mins over high heat.

Serve the Cha Siu Bao fresh, with stir-fried vegetables. Freeze any that are left over for a future dinner or even breakfast.

Basil

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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: a simple way to lose weight and be healthier.

Basil is an herb. Basil is a saint. Which one came first? The plant, Ocimum basilicum, has been in use for 4000-5000 years. Quite possibly it originated in China, but it quickly became popular in India — or was it the other way around? As a member of the Mint Family, it is an easy-to-grow plant, which accounts for its rapid spread into the cultures of many countries. It can represent love [Portugal] or hate [Greece]. It is used in medicine [India] and to preserve dead bodies [Egypt]. And, of course, it has culinary uses from Italy — pesto, anyone? — to Africa and Asia. As a male name, it comes from the Greek, meaning kingly or royal. There are versions of this name around the world: Basile in France; Barsegh in Armenia; Vasily in Russia;  Vassilios [Vasiliki for girls] in Greek. Basil the Great of Cappodocia was born around 330 CE into a very pious and wealthy family. He trained to be a lawyer and was headed for a great career as a teacher when he was inspired by Christianity. After travels to Syria and Egypt, Basil sought the life of an ascetic hermit. When he realized that he preferred companionship, he formed the first monastery, where men could withdraw to a simple life and study the teachings of Jesus. Women came and formed their own community, praying and doing good works. Basil became bishop of Caesarea and did much to help the poor. “Why are you wealthy while that other man is poor…are you not a cheater? “ Saint Basil founded a huge care center where the poor could be fed, sheltered, and healed. Basil gave gifts to children and fought against over-bearing governmental edicts. Saint Basil died on January 1, 379. 

Basil’s turf was the Levant, so our meals are of foods that are popular there. Neither one is prepared with basil.

Shakshuka: 158 calories 8 g fat  3.5 g fiber  12 g protein 17 g carbs 144 mg Calcium  NB: The food values given above are for the egg bake only, not the optional beverages.  PB GF This breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy.  HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan!

2 two-oz eggs  1/3 cup sliced onion          1/3 cup sliced red pepper        1 clove garlic, sliced 10 oz whole tomatoes         ¾ oz feta cheese, cubed or crumbled   2 large pinches each of ground cumin + paprika + cayenne                    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]       Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]

Saute onion and pepper, using non-stick spray, until very soft – about 20 minutes. Add garlic and cook 1-2 minutes more until it is tender. Add spices and cook one minute. Add tomatoes, salt, and pepper. Simmer 10 minutes until mixture is thicker and some of the tomato liquid has cooked off. Add feta cheese.  [TIP: you could do this the night before and stop here] Set the oven to 375 degrees F.  If serving two, the mixture could be divided into two separate dishes for baking/serving or kept in one larger dish. Using the back of a spoon, press an indentation in the vegetables. Carefully break one egg per person into the indentation. Season with salt and pepper to taste. Bake 7-10 minutes. If you want the yolk to cook, put a lid on the pan for the last 2 minutes. Garnish with cilantro or flat-leaf parsley.

Felafel with Red/Green Salad: 287 calories 14.5 g fat 9 g fiber 11.6 g protein 29 g carbs 113 mg Calcium  PB GF  Looks great, tastes great, SO healthy. Win-win-win.

5 felafel patties*  1 cup baby spinach leaves  ½ cup red cabbage slaw**              ¼ c pickled beets, sliced or cubed ½ hard-boiled egg, chopped                   1 tsp olive oil + 1 tsp lemon juice

*FELAFEL each patty= 30 cal 1 g fat 1 g fiber  1.6 g protein 4 g carbs 8.5 mg Calcium  GF PB From the Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of future meals.

2 cups canned chick peas [if you use dried chickpeas, you will get a grainer product.  Factor in the time to reconstitute and cook them]   1½ cloves garlic, crushed        ¼ cup celery, minced  ¼ c. scallions, sliced  one 2-oz egg   1½ tsp tahini       ½ t. cumin ½ t. turmeric  ¼ t. cayenne  ¼ tsp black pepper  1½ tsp salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1½ Tbsp scoop, then flattened the patties. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later. Bake at 400 F, 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be 25 or 30 of them. Use now or cool and freeze for later use.

**RED CABBAGE SLAW  acouplecooks.com Serves 3-4  PB GF This makes 2-3 cups of slaw. For this recipe you need ½ cup. Save remainder for a future meal.

2 c. thinly sliced red cabbage 1 Tbsp finely chopped red onionPrepare and set aside.
3 Tbsp plain nonfat yogurtDrain yogurt through paper toweling 15 mins. 
1 Tbsp drained yogurt1½ tsp apple cider vinegar1 tsp sugar or maple syruppinch dried dillpinch celery seed2 pinches Kosher saltfreshly ground pepper 
Thoroughly whisk in these ingredients.
Add the cabbage and red onion and toss to combine.
Serve immediately or refrigerate until serving.

Thaw felafel patties and warm them. If unbaked, heat them in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the lemon juice and oil, then toss the salad vegetables in the dressing. Top with the felafel and the chopped egg. Quick and easy.

Slow Days: Jam-Filled Brioche Wreath

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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 Fast Diet 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.

If you want something special for a holiday breakfast, this delightful brioche wreath fills the bill. The recipe is from Bonne Maman, makers of jams, jellies, and spreads, and of course they want you to use one of their products. You may use any quality homemade or purchased jam you wish. I prepared this for a gathering of the knitting group, and it was a success. The step involving the preparation of the jam-filled balls could be a family affair and is a good way to include little hands in the kitchen. I have broken the recipe into steps over two days, which simplifies the process [I think], and breaks it into steps that are not too time-consuming. And the next day, Voila! a splendid breakfast centerpiece that looks spectacular, but was made with little fuss.

1 large wreath of 18 puffs 10” tube pan or 12” pie plate + ramekin
DAY 1, EARLY
7g sachet fast-action dried yeast
25g golden caster sugar 150 g white whole wheat flour
150g strong white = bread flour zest of ½ orange + ½ lemon 1 tsp salt 		Caster sugar is a fine-grained sugar from the UK. Blitz granulated white sugar in the food processor to make a substitute. Zest the orange and lemon rinds OR USE 2 Tbsp ORANGE PUREE. [chop an orange into large pieces, run through food processor to make a chunky mush] Mix these in the bowl of an electric mixer with a dough hook. Make a well in the center.
50 ml warm milk 3 large eggs, beaten Pour these into center well. Mix on a slow speed 2 mins, then on medium 3-4 mins, until dough is soft, glossy and elastic.
225g/16 Tbsp/2 sticks butter, cubed and very softAdd butter, bit by bit, and mix 4-5 mins. Scrape down bowl to mix thoroughly. Dough will be very soft. Tip into an oiled bowl, cover with film and chill 8-24 hrs until firm.
DAY 1, LATE
18 tsp Bonne Maman Conserve – choose your favorite or make 9 of one flavor and 9 of anotherOn a lightly oiled surface, divide dough into 18 pieces, ~40 g each. Roll pieces in circles 10 cm in dia. Spoon 1 tsp of jam on centre of each. Bring up sides, pinch together, roll into a ball.


Butter a 10” tube pan. OR Put a greased ramekin in center of buttered 12″ pie plate. Put 6 balls, seam side down, around center tube. Put 12 balls in an outer circle. Cover, let sit 2 hrs until puffy –OR– OVERNight @ 40 degrees
DAY 2, MORNINGHeat oven to 170ºC/340F/ gas mark 5.
Egg wash  ½ tsp lemon finishing salt 1 tbsp ground hazelnuts
sliced almonds 		After rising, brush dough with a little egg wash,
sprinkle with salt and nuts.
Bake 20 mins, until golden.
Cover with foil and cook 10-15 mins longer.
Icing sugarCool slightly, remove from pan.  Remove ramekin if using. Dust with icing sugar.

Slow Days: Pennsylvania Dutch Coffee Cake

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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 Fast Diet 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 late, lamented Gourmet Magazine had a practice of publishing favorite recipes from readers. One of them was for this coffee cake. What makes it “Pennsylvania Dutch” is probably the method of cutting the butter into the flour to form a crumb, then combining most of the crumbs with the moist ingredients. This is similar to the process of preparing a Shoo-Fly Pie, a classic of Pennsylvania Dutch cuisine. Since the recipe makes two 8″ cakes, there is one to eat and one for gifting or for the freezer.

Fresh from the oven, in an 8×8″ pan. Cut into 9 pieces.
Served with strawberry yogurt, back bacon, mocha cafe au lait, and orange-rhubarb juice.

The coffeecake is delicious and easy to prepare. Have only one egg to use? You can just as simply make one cake from the recipe. Either way, the cake is moist and flavorful. This is a regular in our breakfast rotation.

Two 8 or 9” cakes1 cake or 12 muffins8 or 9” round cake pans
2 eggs 1 c. milk, fat % of your choice1 eggs
½ c. milk, fat % of your choice		Whisk together and set aside.
2 ½ c. white whole wheat flour 1 ½ c sugar or 1¼ c. ½ tsp salt
1 Tbsp baking powder ¾ c/12 oz butter		1¼ c. white whole wheat flour ¾ c sugar or 2/3 c.
¼ tsp salt 1½ tsp baking powder 1/3 c/ 6 oz butter		With pastry blender or 2 knives, cut together until mixture looks like a coarse meal.
SAVE OUT ½ OR ¼ CUP OF CRUMBS, set aside
Stir egg-milk into flour crumbs until combined.
Pour into pans, buttered or lined with parchment paper.
½ cup crumbs¼ c crumbsSprinkle tops with crumbs.
Bake @ 375F 25-30 mins, until top begins to turn golden.

Slow Days: Fettuccine with Mussels

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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 comments on the Fast Diet 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 Summertime, we eat mussels. “Rope-grown mussels” are a big industry where we vacation in PEI, Canada, and we take full advantage of them. Years ago, when we first started going to the local mussel processing plant to buy them, they sold for 50 cents/pound. Even though they are $2/pound now, they are worth it. One of our favorite ways to prepare them is a recipe from A Well-Seasoned Appetite by Molly O’Neil. You can prepare these with fresh mussels in their shells, or use cooked mussel meat that has been removed from the shells. We prefer the latter, and find it to be a good way to use left-over mussels from a previous feed. Very quick, very easy, very good.

A mise en place is always a good way to start.
Serves 3
1 T. olive oil
½ c water
½ c white wine
4 cloves garlic, minced		Add to a stock pot, bring to a strong simmer.
32 mussels in shellsAdd mussels to pot and cook until all shells are wide open. Remove from shells or not, according to preference. Strain liquid and save.
1-2 Tbsp whole wheat flour 
3 Tbsp water		Stir these into a paste, and whisk into strained pot liquor. Reduce cooking liquid to 1 cup.
6 Tbsp cream
pepper to taste		Add to reduced stock and warm over low heat until thickened. Add mussels to warm them.
2 oz whole-grain pasta/serving 1 Tbsp chopped parsley/servingPlate pasta, pour mussels-cream sauce over pasta.
Garnish with parsley. Serve with a crisp side salad.

Saint Bartholomew

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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: a simple way to lose weight and be healthier.

Bartholomew is listed as one of the 12 disciples of Jesus, and that is the only time he is mentioned in the Bible. [Most Americans hear the name first in the Dr Seuss book The 500 Hats of Bartholomew Cubbins.] He was born in Cana [the place where the water-into-wine wedding was held], and, as a witness to Jesus’ life, Bartholomew traveled widely to spread the Gospel. He preached in Parthia and Mesopotamia. Tradition tells us that Bartholomew voyaged to India, leaving behind a copy of the Gospel of Matthew. At last he went to Armenia, where he met a horrible, gruesome martyrdom, 24 August 70 CE. There is another gory event that is associated with this saint: The Saint Bartholomew’s Day Massacre of 1587. From the early 1500s, the protestant followers of Jehan Calvin, called Huguenots, were growing in numbers and influence. The Roman Catholic leadership and the Royal Family were growing annoyed and fearful. In an attempt to end the Wars of Religion that began in 1562, a marriage was arranged between the daughter of the Catholic Queen Mother [Catherine de Medici] and the Calvinist Queen’s son, the future Henri IV. So many protestants came to Paris for the celebration, that Catholics began to fear an insurrection. Early in the morning of 24 August, Catholic soldiers began to assassinate high-ranking Calvinists. All day long, gangs roamed the streets, slaying Huguenots left and right. The movement spread to the countryside, and more killing followed. A low estimate said that 5000 died in Paris alone, and tens of thousands more around the country in the following two weeks. August 24 was not a good day for Bartholomew or for religious tolerance. Be kind. Be tolerant.

Saint Bartholomew is the Patron Saint of Butchers. Ugh. At Smithfield Market in London, the Butchers’ Guild held a fair on August 24, from 1133 to 1855. Fresh meats of all kinds were featured, especially beef [this is England, after all] and pork. Apples were consumed as well — dipped in honey, or drank as cider or mead. Naturally, our meals today involve pork, and apples, and beef.

Apple-Pork ScrOmelette: 151 calories 8 g fat 1 g fiber 13 g protein 7.4 g carbs 46.4 mg Calcium  NB: Food values shown are for the eggs and fruit only, and do not include the optional beverages.  PB GF  Pork and apples are such a fine combination that they should be part of a yummy breakfast.

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 to store in the ‘fridge for next week.   1½ oz apple 1 oz raw pork, ground or minced tenderloin 1 leaf fresh sage, sliced thinly crosswise dab of prepared mustard 1½ oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]    Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Mince the apple, leaving the skin on it. Put apple and crumbled sage in a saute pan spritzed with cooking spray. Cook over medium for 45 seconds, then add the pork. Cook until pork is cooked and apple is soft. Whisk the eggs and pour over apple-pork-sage. Scramble until done to your liking. Plate with the fruit and plan to do something nice for someone today.

Pot Roast Plate: 269 calories 6.6 g fat 3 g fiber 28 g protein 18.5 g carbs 24.6 mg Calcium PB GF You might have enjoyed a pot roast with the family for Sunday dinner, and since that was a Slow Day, you ate a lot and enjoyed it. Would you believe that you could have the left-overs for dinner on a Fast Day? Yes, you can! Low in fat, high in protein, delicious: this meal checks all the boxes. [At Denny’s, this meal clocks in at 400 calories with 20 g fat; at Culver’s, it is 700 calories with 27 g fat] HINT: After preparing the full recipe, I portioned the meal and froze individual servings for quick future meal preparation.

4 oz braised beef bottom round 3 oz carrots, cooked with the beef 2 oz small red potatoes, cooked with the beef 2 oz small [boiling] onions, cooked with the beef 2 Tbsp beef gravy, from the braising liquid

IF USING LEFT-OVER POT ROAST: Slice the meat. Mass out the vegetables to the stated serving size. Either heat everything in the microwave or put into a pan with a tight lid and some water to warm on the stove-top. A steamer basket is another way to re-warm this meal. Serve with heated gravy and have a feast fit for Saint Bartholomew’s Day. IF STARTING FROM SCRATCH: get 4 oz of sliced rare roast beef from the deli section of the supermarket. Put vegetables in a pot with the gravy and 1/2 cup water. Top with a lid and simmer until almost tender. Lay the beef on top of the vegetables, cover, and cook until only a little liquid remains in the pan. Plate it all and pour the pan juices over everything.

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

30-calorie chicken breakfast sausage1.5 two-oz eggs  + cooked spinach
10-grain Cereal ‘pan muffin’garlic + Thai fish sauce
raspberriesscallions + melon
Thai hot chili sauce
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 110-calorie all beef hot dogscucumber + tomato + dill
poppy seed + tomato + dill pickle spearsromaine lettuce + smoked salmon
onion + celery salt + green hot dog relishhard-boiled egg + olive oil + honey
yellow mustard + ‘sport peppers‘ or pepperoncinired wine vinegar + optional: sourdough rye bread
Sparkling waterSparkling water

Slow Days: Pecan Rolls

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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 Fast Diet 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 our sons were young, our Summer Vacation was two weeks at Prince Edward Island in Canada. I would pack up ingredients for the meals we would eat, we would stuff our duffels with bathing suits and snorkel equipment, and off we would go to the old farm house we would always rent on a little lane that went down to the sea. It was delightful.

Early on, I discovered a new recipe: Pecan Rolls that could rise overnight and be enjoyed for the next day’s breakfast. Even better, the recipe made so many that they could be frozen and re–heated for subsequent breakfasts large enough to satisfy two growing boys. Great!! The recipe is from Great Breads by Martha Rose Shulman.

Now we have our own house on Prince Edward Island, built to resemble our former rental, but with some serious updates — like a large, well-equipped kitchen. Every Summer there, I make a batch of Pecan Rolls: some for the next breakfast, many for the freezer to feed our Summer guests. Depending on how you cut the dough, you could make 24-36 large rolls. Have fun with this one!

Mise en place: in big bowl — 2 flours, mace, salt; in smaller vessels, left to right: milk-juice-honey, yeast, pecans, egg-oil, unplumped raisins
24 huge rolls OR 32 regular12 huge rolls OR 16 regular
1 cup raisins
boiling water to cover		½ cup raisins boiling water to coverSoak 15 mins, then drain, saving the water and raisins.
½ c cooled raisin water
1 Tbsp yeast		¼ c cooled raisin water 1.5 tsp yeastPour into 1-Quart bowl. Let sit a few minutes, then stir to dissolve
¾ c warm milk
½ c warm orange juice
1/3 c warm honey		1/3 c warm milk ¼ c warm orange juice 3 Tbsp warm honeyStir into yeast solution, let stand 5-10 mins.
¼ c oil, ex: canola two 2-oz eggs2 Tbsp oil, ex: canola one 2-oz eggAdd to the bowl and mix.
1 2/3 c white flour
2 tsp salt
½ tsp mace or nutmeg 4-5 c white whole wheat flour		½ + 1/3 c white flour 1 tsp salt
¼ tsp mace or nutmeg
2-2½ c white whole wheat flour		Combine in a large bowl.
Plumped Raisins
1 cup liquids		Plumped Raisins
½ cup liquids		Stir into dry ingredients.
1 cup liquids½ cup liquidsAdd more liquids and mix.
Remaining liquidsRemaining liquidsAdd and mix. Knead and let rise 1½-2 hours.
Punch down, divide dough in half if making larger amount. Roll ½ to an 8×12” oblong. 
4 Tbsp melted butter
2 Tbsp honey 1 tsp cinnamon		2 Tbsp melted butter
1 Tbsp honey ½ tsp cinnamon		Stir to combine. Divide into 2 parts, if making larger amount. Brush rolled dough with 1 part butter-honey.
1/3 cup + 1/3 cup chopped pecans3 Tbsp chopped pecansSprinkle dough with 1 part nuts. With long side toward you, roll up dough, slice into 12-16 pieces. Repeat with other ½ of dough, if making larger amount.
Arrange rolls, cut side up, on buttered baking trays.
Let rise on counter 1 hour, or overnight in ‘fridge.
Bake 15-20 mins at 350F.
½ c. icing sugar or more 1 tsp orange juice or more¼ c. icing sugar or more 1 tsp orange juice or moreStir together icing. Slather on rolls to serve today. Cool and freeze un-iced remaining rolls in plastic bags.
Pecan Rolls, back bacon, strawberry yogurt — tastes like Summer to me!

Slow Days: Meze Luncheon

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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 Fast Diet 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.

Friends were going to drop by for a summer luncheon. We see them only once a year and don’t really know their eating preferences, so we opted for a ‘grazing meal.’ Call it Mezedakia if you are Greek, call it Tapas if you are Spanish, call it Small Bites if you are writing the restaurant appetizer menu. A meal like this offers flexibility and choices for the people around the table, and this assortment is very much in the Mediterranean Diet mode. One can eat as much or as little as one wants. My kind of meal!

Top Row, left to right: Gozleme Bread, Felafel patties Second Row, left to right: Cucumber-Tomato salad, Tzatziki [white, with spreading knife], black olives, cherry tomatoes, watermelon chunks Bottom Row, left to right: Carrots in lemon marinade, za’atar chicken chunks, White Beans with capers

This menu has many make-ahead components, so there is no scrambling at the last minute. And here are the preparation notes:

Gozleme Bread: make ahead

1¼ c white whole wheat flour ½ tsp salt Mix in a 1-Qt-sized bowl. 
¼ c water ¼ c plain yogurt Combine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
Roll on a floured surface into flat breads. Divide into sizes for your recipe. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

FELAFEL: makes 25 patties  So convenient to have in the freezer for ‘instant’ meals.

2 cups canned chick peas [if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them] 1.5 cloves garlic, crushed [add as much as you enjoy!] ¼ cup celery, minced ¼ c. scallions, sliced 1 two-oz egg 1½ tsp tahini ½ t. cumin ½ t. turmeric ¼ t. cayenne ¼ t. black pepper 1.5 t. salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1½ Tbsp scoop and then flattened the patties. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later. Bake at 400F for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use. 

Cucumber-Tomato Salad: make ahead What a Summer treat!

Sv 4
1 English cucumber, unpeeledTrim off ends of cuke, halve it lengthwise. Cut into ½” dice.
10 oz grape or cherry tomatoes
½ small red onion 		Dice tomatoes and red onion. Put all three veg into a bowl.
2 Tbsp olive oil
2 Tbsp red wine vinegar
1 tsp honey
½ tsp Kosher or fine sea salt
¼ tsp black pepper		Whisk these together.Pour dressing over the salad and toss gently to mix.
1 Tbsp chopped fresh parsley/dill /basilGently stir in the fresh herbs, if using. 
Serve immediately or chill in ‘frige 1-2 hrs to let the flavors meld before serving.

Tzatziki:  make ahead This is the traditional Greek condiment. Very refreshing. The recipe comes from themediterraneandish.com and

2½ cups
1 English cucumber or another variety Kosher saltGrate cucumbers whole if using English cucumbers. If using cucumbers with waxy skin, peel and cut in half before grating. Remove and discard seeds. Salt lightly.
Squeeze cucumbers in a clean cloth to remove liquid.
4-5 cloves garlic, minced  1 tsp distilled white vinegar
2 tsp extra virgin olive oil		In a big bowl, combine garlic with these and mix. 
drained cucumber 2 c plain Greek yogurt 
Ground pepper + salt
1 Tbsp chopped fresh dill or mint 		Add drained cucumber mixture to the above bowl, then add these ingredients. Stir to combine.
Chill 30 mins -2 hrs before serving with fresh veggies and pita or chips

Carrots in lemon marinade: make ahead Prepare the marinade: In a wide bowl, whisk together 1 tsp olive oil, 1 tsp lemon juice, pinch of granulated garlic, pinch oregano. Cook small carrot sticks until tender and put them into the marinade while they are still hot. Stir at whiles, as the carrots cool on the counter.

Za’atar Chicken: make ahead or grill in front of your guests to show off your skills. Serve the chicken meat in large pieces or cut into 1-inch cubes and serve on picks.

Serves 4Serves 2
5 garlic cloves, pressed zest of 1 lemon 1/3 c yogurt ¼ c chopped fresh cilantro  
3 Tbsp EVOO
1½ Tbsp za’atar
1 Tbsp chopped oregano/marjoram   1¾ tsp salt
¼ tsp ground black pepper 		3 cloves garlic
1 Tbsp lemon zest
3 Tbsp yogurt 2 Tbsp cilantro
2 tsp EVOO 2 ½ tsp za’atar 1½ tsp marjoram 1 tsp salt 1/8 tsp pepper 		MARINADE – In a large bowl or container, stir together these ingredients.
2¼# boneless, skinless chicken thighs2 thighs with legs, bonedAdd chicken and toss until well coated. Cover and refrigerate for 2+ hrs or overnight.
Heat grill to medium or heat broiler with rack 3” from heat. If broiling instead of grilling, line sheet pan with foil for easier clean up. Take chicken from bowl, shaking off excess marinade, and grill/broil on one side until charred in spots, 5-8 mins. Flip, grill/broil  5-8 mins, until just cooked through.

White Beans with capers: make ahead Drain and rinse canned beans, such as navy or cannellini/white kidney. Stir in 1 Tbsp capers for every cup of beans, along with a pinch or two of salt. Let sit at room temperature to marry the flavors.

Coney Island

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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: a simple way to lose weight and be healthier.

Coney Island is situated at the southern edge of Brooklyn, a borough of New York. It was an island when the Dutch arrived in the 1600s, and was left in isolation by the subsequent English and Americans. Fishermen, farmers, and shell-fishers who lived there in the early 1800s served cooked meals to visitors from the interior of Brooklyn who found that the sea breezes were refreshing in the Summer. In the 1820s, a bridge was built to the island and a road was constructed — ‘paved’ in crushed sea shells. By the 1830s, two hotels were in business, and the wealthy sojourned there, far from the crowds of the city. In the 1850s, the middle class began to visit, aided by the new ferry service. The aftermath of the Civil War saw railroad lines going to the peninsula. Shifting currents and developers filled in the water, making the former island part of the mainland. New hotels were built as everyone from immigrant families to the very rich flocked to Coney’s beaches. Then the Boom Times came: amusement parks, racetracks, and other attractions sprung up in profusion. Steeplechase Park, 1897; Luna Park, 1903; and Dreamland, 1904 vied to see which could sport the most electric lights. Outside the parks were the B&B Carousell [sic] with its hand-carved wooden horses and roller-coasters. The famous wooden Cyclone was open for business on June 26, 1927. Dear Husband recalls the clackety-clacking sound of the cars climbing up before a heart-stopping descent. Of course visitors needed food. Charles Feltman began selling hot dogs from a push-cart and ended up with an entire restaurant. His employee, Nathan Handwerker thought he could do better and Nathan’s Famous still exists. Fires, the automobile, and the 1964 World’s Fair caused the fortunes of Coney Island to wane. In the 1960s, Fred Trump wanted to tear down many of the old buildings to develop new residential and entertainment sites. The plan fell through. Luna Park has been re-built, the Cyclone still runs, and tourists still flock to Brighton Beach and Manhattan Beach, just as they have for 160 years.

By the early 1900s, Coney Island was the playground of the young and single residents of New York — factory and shop workers who wanted to play on the weekend. Our breakfast might have been eaten by one of them before hopping on the trolley to Coney. For dinner, what else but a hot dog!

Shop Girl’s Breakfast: 231 calories 9 g fat 4.6 g fiber 14.5 g protein 27.5 g carbs 7 mg Calcium  PB  The Industrial Revolution brought young women by the thousands from the farm to the city, to work in the factories and as shop girls. Breakfast would have been served cold, made from dinner leftovers and other foods that required little preparation or refrigeration.

1 slice 70-calorie whole-grain bread [not white bread on her budget] 1 two-oz hard boiled egg 1 oz chicken dinner sausage 1 oz onion, sliced 2 prunes [0.6 oz]   Optional: blackish coffee [53 calories] or blackish tea

The night or day before, slice the sausage and the onion. Place in a small pan with some water and a spritz of non-stick spray. Cook until the water has evaporated, sausage slices have browned a bit and the onions are limp. In the morning, toast the bread lightly and top with the sausage-onion mixture [rewarmed if you like]. Plate with the egg and the prunes. Only blackish coffee or tea for our shop girl – no stop at Starbucks on the way to work for a fancy brew.

Hot Dog & Beans for Summer: 263 calories 18 g fat 6 g fiber 13 g protein 21.6 g carbs 68 mg Calcium  PB GF This is what you want for a summer meal on the deck – all the flavors without the bun.  HINT: This is enough for two.

Two <110-calorie hot dogs ½ c canned baked beans 1 deviled egg* ¾ c. coleslaw**

Grill or steam the hot dogs while you warm the baked beans. Prepare the deviled egg and coleslaw. This is a good old summer-time meal.

*Deviled Egg:  80 calories 5 g fat 0 g fiber 8 g protein 1 g carbs 36.6 mg Calcium  PB GF Old favorite, updated.

One 2-oz egg, hardboiled, peeled 1 Tbsp 2%-fat cottage cheese Yellow Sriracha or New Mexico green chilis in a jar paprika or sumac

Slice egg in half lengthwise. Scoop out the yolk and mash on a plate with a fork. Add cheese and savory liquid, and mash until well blended. Spoon back into the divot of the egg white and sprinkle with paprika or sumac.

**COLESLAW: Makes ¾ cup From Jacques Pepin 1 cup = 81 calories 5 g fat 6.5 g fiber 2 g protein 11.4 g carbs 76 mg Calcium  ½ cup = 41 calories 2.4 g fat 3 g fiber 1 g protein 5.5 g carbs 38 mg Calcium  PB GF 1 cup chopped cabbage ½ oz carrot grated [makes ¼ cup] 1½ tsp ‘Mayo Dressing’ made with olive oil -OR- use plain yogurt  1½ tsp cider vinegar pinch celery seed

Whisk everything but the vegetables together in a wide bowl. Stir in the vegetables, add salt, pepper, or more vinegar to taste.