Saint Brieuc

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.

Today is the Feast Day of Saint Briocus or Brieuc, as he is known in Brittany.  Coincidentally, today we are in Brittany, staying just a few miles outside of the city of St Brieuc in the Cote d’Armor region.  My ancestors were born here in the centuries prior to the 1400s, but the Good Saint was born in Ceredigion, Wales in the year 410.  Converted to Christianity and seized with missionary zeal, he left his home and family and set off across the English Channel to found a monastery.  In addition, he helped plague victims, had a power struggle with a relative, and subdued a pack of wolves with the Sign of the Cross. The monastery built a wooden church in the 6th century, then a stone version.  That structure was torn down to build a grand stone church, l’Elise de Saint Étienne, in 1220. [The site was marshy, but they built anyway.] It stands there today, despite the vicissitudes of war. In the 14the century, it was burned. Ditto in the 15th and 16th centuries. Each time it was rebuilt and the additions didn’t stop until the 1800s.  In the Cathedral of St Étienne in the city of St-Brieuc is his where some of the Good Saint’s bones lie.  Parts of St Guillaume are there, too.  How surprised Briocus would have been at his legacy!                                                                                                                                     Brittany is known for its seafood — mussels, oysters, lobster, scallops.  And also for its apples, artichokes, and onions.   The flavors of Brittany are present in the breakfast with the artichokes, spices, and apple.  Dinner features  two of Brittany’s most famous mollusks: mussels and oysters, cultivated in the bays and inlets of the north shore.

Breton Bake: 149 calories   6.5 g fat   3.4 g fiber  9.4 g protein  13.7 g carbs  103 mg Calcium   NB: The food values given are for the egg dish and the fruit only, and do not include the optional beverages.   PB GF  Delicious. Filling. Different.breton-baked-egg

1 two-oz egg                                                                                                                                      2 Tbsp crushed tomatoes                                                                                                                                 2 Tbsp chopped artichoke hearts, fresh or canned or frozen                                                                           ½ tsp curry powder                                                                                                                           1 Tbsp fat-free ricotta                                                                                                                                 2 oz applesauce, unsweetened                                                                                                    blackish coffee [53 calories] or black tea, lemon in hot water                                                     5-6 oz  fruit or berry-yogurt smoothie [88 calories] or natural cider

Chop the artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into an oven-safe dish which has been spritzed with non-stick spray. Bake at 350° F. for 15-20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast on the Cote d’Armor.

Mollusk Gratin: 283 calories   14.6 g fat   2.3 g fiber    31.6 g protein    17.5 g carbs   216 mg Calcium   PB   GFif using GF flour   When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal. And a few shucked oysters are no trouble.Mussel Gratin w: beans

3 oz cooked mussels, removed from shells                                                                                              2 shucked oysters                                                                                                                                          4 Tbsp mussel broth [from cooking the mussels]                                                                              2 tsp flour [I use King Arthur unbleached or White Whole Wheat]                                                                                        ½ oz Gruyère cheese, grated                                                                                                              ½ tsp curry powder                                                                                                                            3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels and oysters. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350° F. for 10 minutes while you cook the beans.

Ingredients for next week:

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

1 two-oz egg 1.5 two-oz eggs  +  blueberries
Haitian Chicken Filling [Food in Wrappers, 2  posted on 7-April-2019] white whole wheat flour
cantaloupe melon yellow cornmeal  +  strawberries
Fat-free French Vanilla yogurt
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

lobster tail one 2-oz egg   + avocado
fresh lime grilled beef  + smoked salmon
plantain + olive oil cucumber  + soy sauce
cantaloupe melon cooked brown rice  +  rice vinegar
Sparkling water Sparkling water

Slow Days: Pissaladiere

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.

Pissaladière is a classic Provinçal food that looks like a pizza [hence its alias: Pizza Niçoise].  More accurately, it could be described as a flatbread topped with fish-accented caramelized onions.  Perhaps in the cafes of the Midi it has become a cliché, but it was new to us when we tried it at home. And we loved it. I used Joanne Harris’ recipe from her My French Kitchen cookbook.

The ingredients are simple: pizza dough [8″ rounds, one per person], tinned anchovies, black olives, Herbes de Province, and caramelized onions. One late summer day, I had a surfeit of onions, so I caramelized and then froze them. [NB: it takes about an hour to cook 3.5 pounds of onions to the point where they are ‘soft and slightly caramelized but not brown’ as Joanne Harris says.] Out they came for this meal, making the preparation very easy.

pissaladiere, mise

The pizza dough is shaped and brushed with olive oil. Distribute the onions on top then arrange the anchovies in a lattice pattern. Sprinkle with the Herbes de Province.  Garnish the pattern further by placing olives in the squares created by the anchovy lattice. pissaladiere, plated with brandol      To complete the picture, a simple salad was topped with a lattice of Parmesan curls.  Perfect served with a Bandol wine. The portion shown here is for Dear Husband.  I usually make a meal of 3 slices of pizza + side salad and a glass of wine.  Summer in southern France or Winter in New England, this is a fine meal.

Slow Days: Crepes

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 Forumwhich tell that tale.  Once in a while your 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.

Crêpes are one of the most versatile foods: for breakfast, dinner, or dessert there is an infinite variety of ways to fill, top, and eat them.  Slow Days or Fast Days, crêpes are easy to prepare and easy to eat.  I hope this photo essay will inspire you.

The ingredients are straightforward.  The more difficult item would be buckwheat flour, but you might be able to find Bob’s Red Mill brand.  Here are the ingredients:Crepes, mise

[The liquid in the Pyrex cup is 1.75 cups of ‘water’, but I use water drained from cooking vegetables and/or potatoes for more nutrients. That’s why it looks as it does.]                       Next you combine the flours and slowly whisk in the water.Crepes, step one

Then whisk in the eggs, followed by the salt.Crepes, step 2

Now whisk it as if you meant it for a few minutes, until the batter runs off the whisk ‘in ropes.’Crepes, step 3

Cover lightly and let the batter sit on the counter for 30 minutes to 2 hours. It could sit in the refrigerator over night, if you wanted to use it the next morning.Crepes, step 4

Whisk again before using.  Next, I heat two 8″ cast iron pans.  They are well seasoned and that is important.  Put a little butter in each pan, then use a paper towel to wipe the butter over the inside of the pan. Save the paper towel for later.Crepes, sep 5

Now you’ll need a pot holder and a 1/4 cup measure.  Hold the skillet handle in one hand and use the 1/4 cup measure as a dipper to scoop up some batter.  Pour most of the batter in the pan while you tilt and tip the pan in such a way that the batter spreads over the bottom. This might take some practice, but you do not have to get them thin or perfectly round.  Cook each crêpe until the edges dry and lift from the bottom.  You may notice little bubbles or holes on the crêpe. These 3 things tell you it is time to turn them.Crepes, step 6

Did you notice that the crepe is not perfectly formed? It is rustic!  Take each crêpe from the pan and lay them on a tea towel to cool. Every 3 crepes, wipe the paper towel with the butter on the bottom of the skillet.  Keep going until you have used all the batter or freeze what is remaining to cook and use later. HINT: I usually cook more crepes than I’ll need for a recipe, then freeze them in a zipper bag.

What to do with those lovely rounds of goodness?

Chicken Ratatouille Crepes
Chicken-Ratatouille Crepes for dinner…
Mushroom-Egg Crepe
Mushroom-Egg Crepes for breakfast…
Ham & Cheese Crepes
Ham & Cheese Crepes for lunch

 

 

 

 

Visions

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                  Welcome to jwpower who is now Following.

Hildegard von Bingen was a visionary.  One might think that a woman born in 1098 would live a life of obscurity, illiteracy, and powerlessness.  Not so Hildegard. As a child, she experienced religious visions and knew that life as a nun was her destiny.  Hildegard went on to lead her convent; found two new, larger ones; record her visions in the book Know The Way; write poetry; set the poetry to 70+ musical works; make prophesies; practice herbalism; and write a book on healing.  She was a remarkable woman and a real power of her time.  “Second to nun,” said one of my references. Truly.                                                  How do you envision your body? Slimmer?  Healthier?  The Fast Diet worked for us and it can work for you.  Try it. In honor of Saint Hildegard’s feast day tomorrow, we will eat the most typical convent food, salt cod, in our breakfast in a delightfully creamy bake.  For dinner, the herbs and vegetables that Hildegard wrote about are baked into a quiche.

Brandade Bake:   286 calories  8.6 g fat  3 g fiber  16.6 g protein  33.3 g carbs [30 g Complex]  206 mg Calcium PB GF  The marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.Brandade Bake w: peach:b-b

1 two-oz egg                                                                                                                                                            ½ Tbsp cottage cheese                                                                                                                                          1 Tbsp brandade   [see St Bernard, posted 19 August 2018]                                                                 shake of granulated garlic                                                                                                                                1 oz peach slices + ½ oz blueberries                                                                                                                                            black-ish coffee or black tea, lemon in hot water                                                                                         5-6 oz fruit smoothie or green smoothie or natural cider

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and the beverages, you have a fine start to the day.

Vegetable Quiche:  268 calories   14 g fat   2.9 g fiber   24 g protein   12.5 g carbs [8.5 g Complex] 293 mg Calcium PB GF   I made this recipe with the idea of a crustless quiche [some might call it a fritatta or a tortilla] that didn’t break the bank on calories. Designed to serve two, I was unable to finish my portion because it was so large.Vegetable Quiche w: salad

4 two-oz eggs                                                                                                                                                                           2/3 cup zucchini, grated [2 oz]                                                                                                                                     ¼ cup red onion, chopped                                                                                                                                     1 cup broccoli, diced                                                                                                                                                     1/3 cup diced red bell pepper [1.75 oz]                                                                                                                  4 Tbsp cottage cheese, lower fat                                                                                                                                2 Tbsp plain yogurt                                                                                                                                                                       2 Tbsp Parmesan cheese                                                                                                                                           lots of chopped fresh herbs                                                                                                                                                     3 oz tomato, diced [½ cup]                                                                                                                                     1 oz mozzerella cheese, grated                                                                                                                                         salt + pepper                                                                                                                                                              1 cup shredded lettuce + flavorful Balsamic Vinegar

Prepare the vegetables [except the tomatoes] and steam them over simmering water for 3-4 minutes. Drain over an empty bowl to capture any remaining liquid. Put the vegetables into an oven-proof dish [I used a 9×7” oval] which has been spritzed with non-stick spray, and spread around evenly. Salt and pepper at will. Stir the cottage cheese, yogurt, Parmesan, and herbs until well-combined. Whisk the eggs well, then whisk in the cheese mixture. Pour over the vegetables. Chop the tomatoes and distribute them on top, then sprinkle with the grated mozzerella. Bake at 400 F. for 30 minutes – should be puffed and a little golden on top and set in the middle. Let the quiche sit while you shred the lettuce and toss it with the vinegar.

 

St Bernard

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                             Welcome to Michael H-A who is now Following.

In the 6th century, St. Benedict decided that the Roman Church needed reform, and so he established the austere Benedictine Order of monks. In the 11th century, a further reform was deemed necessary, and the Cistercian Order was begun in France. Enter St Bernard of Clairvaux.  A handsome, well-educated, well-spoken, wealthy young man [born August 20], he could have had success in any field.  But he wanted a vocation in the church more than anything.  After the death of his mother, Aleth, he decided to follow her example of piety and charity.  He, along with most of his brothers and friends, a group of around 30 men, went to join the Cistercian Abby at Cîteaux .  Bernard threw himself into austerity and soon was sent to start a new monastery at Clairvaux in Burgundy. So influential was his preaching, that he had to found more monasteries to accommodate his recruits.  When he went on a preaching tour, mothers locked their sons in their rooms and wives kept their husbands home for fear that they would follow this charismatic priest into the cloister.  The best preserved of his ‘daughter’ houses is the lovely Fontenay Abbey, founded 900 years ago.   Despite a sickly life, made worse by starvation rations and quack ‘cures’, Bernard became one of the most influential men of his time:  advisor to kings and popes; arbitrator of many disputes; and unfortunately the champion of the ill-fated Second Crusade. His fervent rejection of materialism should make each of us re-evaluate our relationship with ‘things’ and ‘stuff’ in our lives.

In honor of the Good Bernard, we will enjoy some meals of the French countryside. Wild mushrooms go into the eggs which go into the crêpe for breakfast, despite the fact that crêpes are from Brittany the home of Bernard’s philosophical rival Pierre Abelard. And for dinner, the staple of the diet of monasteries: salt cod, here made into the homey meal of brandade.

Egg-Mushroom Crêpe:  294 calories   6 g fat   4 g fiber   15 g protein  43 g carbs [36 g Complex] 200 mg Calcium PB  This is yummy. The eggs are creamy, the mushrooms are earthy, and the crêpe is nutty.Mushroom-Egg Crepe

1 crêpe, see Sidekicks II4 Oct-’18 for recipe  [HINT: When I make a batch, I often cook all of them, then layer them with waxed paper and freeze what I don’t need now for later.]                                                                                                                                                                   one 2-oz egg                                                                                                                                                                 1 oz mushrooms, chopped                                                                                                                                                1/2 Tbsp chives, chopped                                                                                                                                             1/2 tsp thyme                                                                                                                                                        generous dash of granulated garlic                                                                                                                          1 oz raspberry                                                                                                                                                blackish coffee, blackish tea, or lemon in hot water                                                                                    5-6 oz smoothie or natural apple cider

Spritz a non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Put the mushrooms in a baking dish which has been spritzed with oil, then pour the egg mixture into the dish and bake at 350 F for 12 minutes -OR- Scramble the egg lightly with the mushrooms, keeping the eggs moist.  Warm the crêpe until it is pliable but not crisp. Turn the egg out on the crêpe and fold the crêpe over the egg. Plate the fruit. Sip your beverages and have a good day.

Codfish Brandade:  250 calories   5.8 g fat  5.7 g fiber  77 g protein  22.3 g carbs  270 mg Calcium   PB GF   Since salt cod is so popular all over southern France, it follows that Brandade is a favorite meal. The garlic, olive oil, and fennel mark this version as Provinçal. [HINT: This batch serves 4. Either invite friends or use what you need and freeze the remainder.] The recipe is from Jacques Pepin.Brandade w: tomatoes & Carrots

8 oz salt cod                                                                                                                                                              ¼ cup potatoes in <1/2” cubes                                                                                                                                 6 oz cauliflower, in 1″ florets                                                                                                                                           ½ cup milk                                                                                                                                                                                 4 cloves garlic                                                                                                                                                              1 tsp olive oil                                                                                                                                                                       ¼ tsp fennel seed + ¼ tsp pepper, more to taste                                                                                                                     per serving: 4 oz sliced tomatoes  +  2 oz raw carrot sticks or coins  +  parsley to sprinkle

The day before: Soak the cod in water for 8 hours. Drain and put in a sauce pan covered with cold water. Bring to a boil, turn heat to low and cook gently for 5 minutes. Drain. Pick over the fish to break it into 1” pieces, removing bones, skin.     The next day: Put fish in a pan with potatoes, cauliflower, garlic, fennel, and milk. Bring to a boil, reduce heat and gently simmer uncovered for 20-25 minutes until vegetables are tender. Pour it all into a food processor and process it for about 10 seconds. Add the pepper, then add the oil with the machine running. Mixture should be smooth and thick. Adjust seasonings. Slice the tomatoes and spread with brandade, then sprinkle with parsley. Serve remaining amount in a bowl with the carrots stuck into it. Very traditional flavor.

Footnote: one of my favorite memes involves Filippino Lippi‘s painting “The Apparition of the Virgin to St. Bernard.”  Unfortunately, to me, he looks like a petty bureaucrat telling a single mother, “I don’t make the rules, madame.  You left line 34 blank, so you must go to the back of the line or return tomorrow.”

Izaak Walton

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

I have laid aside business, and gone a-fishing.”  Sounds like a familiar sign tacked on the door of a poorly-run country store.  Those words were penned by Isaac Walton who was born on August 9, 1593. He was a successful London clothier who’s claim to fame was his love of fishing. He was active in his church who’s vicar, John Donne, was Walton’s fishing buddy.  In 1653, he published The Compleat Angler, in which the fictional character Piscator [Walton’s alter ego] instructs a companion about fish, fishing, and the need to preserve the environment to keep the fish healthy.  A man ahead of his time. Today the name of his book is widely known by anglers all over the world and places sacred to trout fishers are named after him.  In the USA, the Izaak Walton League brings together avid fishermen who also speak to environmental protection. May the same be said of all of us.                                                                                                                                    Today’s menus feature trout, the fish which most people associate with Walton. Smoked trout with crisp apples for breakfast and trout sautéed with nuts for dinner.  If you can catch them yourself, Izaak would be smiling. If they were caught in a pristine country stream, so much the better.

Trout with Apples:   267 calories  3.9 g fat  2.4 g fiber  15.6 g protein  43 g carbs   199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples appetizer. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.gravlax-apples

1 oz smoked trout [DuckTrap brand is very good]  OR  1 oz mackerel gravlax                                                  2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                      ¼ c blueberries + 2 raspberries for color                                                                                                       blackish coffee, blackish tea, or lemon in hot water                                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Trout with Hazelnuts:  267 calories  18 g fat  3.3 g fiber  21 g protein  6.3 g carbs  75 mg Calcium   PB GF   From Savoie, France comes this recipe, via Anne Willem’s French Regional Cooking.  Hannibal is supposed to have dined on local trout as he crossed the Alps with his elephants. Very easy to prepare [the trout, not the elephants] and absolutely delicious.Trout w: hazelnuts + haricots

3 oz trout, skinned, boned and trimmed                                                                                                                                                           1 tsp butter                                                                                                                                                                        ½ oz hazelnuts, coarsly chopped                                                                                                                               2 oz French green beans [haricots]

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly [slow cooking will keep the fish tender] cook the trout on one side for about 3-4 minutes. Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1two-oz egg
avocado 2 cups fresh spinach leaves
70-calorie whole-grain bread scallions
cottage cheese + Cheddar cheese
kiwi fruit + strawberry
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

cooked and cooled brown rice Boston lettuce  + cherry tomatoes
1 two-oz egg apple  +  Medjool date
avocado  +  cucumber chick peas   +  chicken breast
grilled beef goat cheese + 1/2 hard-boiled egg
smoked salmon pine nuts  + shallot
soy sauce  +  rice vinegar cinnamon dressing [23 May, 2018]
Sparkling water Sparkling water

Roi Soleil

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                   Welcome to buildingtheloveshack who is now Following.

Louis XIV, Louis the Great, The Sun King [Roi Soleil] was the longest-reigning monarch in French or European history: 72 years. How did he achieve that? By being crowned king on May 14, 1643, when he was 4 years old.  If you watch the TV series Versailles, you get the sense of a monomaniac on the throne — being hailed as supreme ruler while a toddler might do that to you! Louis was the driving force of French culture of his era, gathering artists [Le Brun], architects [Mansart], landscapers [LeNôtre], musicians [Lully], and playwrites [Molière] to his court to create works which still dazzle us today. And Louis did not simply pay them to get on with it, he collaborated, suggested, and astonished his contemporaries with his range of knowledge and skill. He was a wonderful <touche à tout> but not the best of kings. The Château de Versailles is his masterpiece of French Baroque style.  In honor of Louis, our eggs are full of rich dainties and named after the church where French kings were traditionally crowned. The dinner features oysters, which Louis loved [wagon-loads of bivalves were moved from the coast to Versailles weekly] and sparkling wine. [A purist would say that Champagne as we know it had not been developed in the time of Le Roi Soleil, but Limoux from southern France had been around since 1531.]

Saint Denis ScrOmelette:  295 calories  9 g fat   3.1 g fiber  18 g protein  35 g carbs   215.4 mg Calcium   GF   James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful.  Worth getting up for.

St-Denis ScrOmelette w: cherries

1 ½ 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                                1 Tbsp leek or scallion, minced                                                                                                                              ½ clove garlic, minced                                                                                                                                                              ¼ oz mushrooms                                                                                                                                                                 ¼ oz ham [3% fat], minced                                                                                                                                   1 tsp chicken liver OR chicken liver pate                                                                                                  parsley for garnish                                                                                                                                                  4 Bing cherries                                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                          5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated.  Breakfast fit for a king.

Oyster Feast with Bubbly:   272 calories   10.2 g fat   1.9 g fiber   12.7 g protein   16 g carbs 83 mg Calcium   PB   Got something BIG to celebrate: how about a plate of raw and baked oysters with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.oysters, chevre-stuffedoysters w: beet-walnut salad

 18 medium Eastern oysters, raw                                                                                                                           9 tsp chevre cheese                                                                                                                                                4 saltine crackers as medium-fine crumbs                                                                                                          3 cups lettuce                                                                                                                                                                   2 Tbsp raw herbs, [such as thyme, rosemary, chives], chopped                                                                 1 oz grated carrots                                                                                                                                               3  oz tomatoes, cherry or standard                                                                                                               1-1/2 tsp olive oil  + 1-1/2 tsp good vinegar  + pinch flavored salt                                                                            per person:  4 oz Sparkling Wine [such as Champagne]

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keep the oyster in the bottom shell. Carefully put half oysters on an oven-proof pan. Sprinkle each of those oysters with a pinch of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, vinegar and herbs. Toss lettuce and carrots with the dressing, add a pinch of salt and top with tomatoes. Plate the raw and baked oysters with the salad, pour your bubbly. Salut!

Outremer

Outremer or ‘Overseas’ is the general term the French use for their far-flung outposts.  The Paris food-scape is lively with restaurants of the outremer cultures, which the French enjoy sampling. Similarly, the traditions of French cooking have found their way into foods of other lands.  Today we breakfast in Morocco and dine in Tahiti.  Merçi to them for their culinary contributions and for showing us that a Fasting menu knows no boundaries. Un ménu sans frontières.

Moroccan Omelette:   278 calories  8 g fat  2.9 g fiber  15.3 g protein   36 g carbs   208.7 mg Calcium   PB GF   Suggested by Number 1 Son, this is one of the easiest breakfast in the world to prepare. For the most authentic experience, serve with mint tea.Moroccan Omelette w: cherries

1 ½ 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 tsp or more ground cumin   + salt and pepper                                                                                                                        5 Bing cherries                                                                                                                                               mint tea or blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green or fruit smoothie

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Chicken with Limes: 283 calories   GF   Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Chicken with Limes and Pineapple

Here is the one-serving method for Poulet avec Limettes.poulet avec Limettes

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width                                               1 lime: ½ of it zested and juiced; ½ of it sliced                                                                                                         ¼ cup chicken stock                                                                                                                                               ½ tsp sugar                                                                                                                                                                1 tsp cornstarch [cornflower]                                                                                                                                  ½ oz heavy cream                                                                                                                                                   3 oz slice of pineapple, fresh or slices canned with a minimum of sugar                                            thyme, salt, pepper                                                                                                                                                    ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Cook the rice.  Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week:          breakfast for one person

 1 two-oz egg 1.5 two-oz eggs
 Brie & Parmesan cheeses  Indian curry powder
 Chantrelles or other wild mushrooms  Diced tomatoes
 raspberries  strawberries
 Whatever you need for your smoothie Whatever you need for your smoothie
 Whatever you need for your hot beverage Whatever you need for your hot beverage

dinner for one person

 4 oz mackerel  Chicken, cooked or raw
 1/4 cup puttanesca sauce, homemade or purchased 1/4 cup = 40 calories  Eggplant + broccoli
 green beans  Bell peppers + zucchini
 carrots   +   Brown rice
 sparkling water  Plain, non-fat yogurt [a dollop]
 Tandoori sauce from supermarket, ½ cup = 140 calories.
 Sparkling water

 

French Connection

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

No hard-boiled cops or car chases today.  This posting is a gentle reminder of the long-standing mutual aid and friendship between the US and France. This goes back to our Revolution which was a precursor to the French Revolution 13 years later.  As you probably have realized, I am a Francophile.  One can be inspired by Les Belles Dames of France, who eat croissants and drink red wine and yet remain slim and chic. With the Fast Diet, which has elements of the Mediterranean Diet, you too can look like those slim, lovely ladies.

St Denis ScrOmelette: 295 calories   9 g fat   3.1 g fiber   18 g protein   35 g carbs   215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.St-Denis ScrOmelette w: cherries

1 ½ 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                     1 Tbsp leek or scallion, minced                                                                                                                         ½ clove garlic, minced                                                                                                                                          ¼ oz mushrooms                                                                                                                                                    ¼ oz ham [3% fat], minced                                                                                                                                  1 tsp chicken liver OR chicken liver pate                                                                                                            parsley for garnish                                                                                                                                                  4 Bing cherries                                                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. What a remarkable start to your day.

Ratatouille with Chicken & Polenta:      228 calories   4.4 g fat   9.1 g fiber   29 g protein   32 g carbs     115.6 mg Calcium   PB    Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg [posted April 5, 2017] could come out of the freezer. All ready in about 20 minutes with those preparations beforehand.Ratatouille Chicken

1 slice of polenta***                                                                                                                                                        1 cup Mediterranean Vegetables                                                                                                                             3 oz chicken breast, skinless and boneless                                                                                                                        large pinch herbes de Province or thyme                                                                                                          Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a small,  heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around it, then arrange the chicken on top.                                          ***Polenta                                                                                                                                          equipment:             metal bowl of 1 quart capacity                                                                                               sauce pan that the bowl will sit on top of, like a double boiler                                                                lid for the bowl OR aluminum foil                                                                                                                 5”x 2.5” loaf pan, lined with cling wrap                                                                                                 ingredients:           ½ cup skimmed milk       1 cup water                                                                                         ½ cup Polenta corn meal                                1 tsp Italian herb seasoning

directions: Bring the water and milk to a boil. Pour into the bowl                                                     then whisk in the corn meal and continue to whisk until smooth.                                                 Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer.                              Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice.                     Cook for 30 minutes more, or long enough to make a stiff mush.                                                   Scrape the mush into the lined loaf pan.                                                                                                  Cool then refrigerate.  Cut into 6 slices. One for tonight.                                                                    Wrap and freeze the rest.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 Low-fat ricotta or cottage cheese  ½ oz Canadian Bacon or 1 slice Jones brand

 Mozzerella cheeseJarlsberg cheese  Arnold Sandwich Thin
 broccoli
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Ingredients for next week: dinner, single portion

2 two-oz eggs   Cooked chicken meat, 1/2 cup
Clove garlic                            leeks strawberries              1 kiwi fruit
Mushrooms                                   white wine  1.5 cups fresh spinach
Fat-free milk                        carrots Slivered almonds                 poppy seed
Low-fat cottage cheese  Red wine vinegar
 ¼ Arnold Sandwich Thin [optional]  Dried mustard
 Gruyere cheese  Sparkling water

 

Foods that begin with “C”

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown.  Is it time for you to ‘fight harder’ in your quest for improved health?  If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette:   295 calories   8.8 g fat   1.9 g fiber  21 g protein   37.5 g carbs   246 mg Calcium   PB   James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing!    Creole ScrOmelette 1 ½ 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 Tbsp diced tomatoes or 1 Tbsp tomato puree                                                                                                     1 Tbsp minced onion                                                                                                                                                 2 Tbsp green bell pepper, diced                                                                                                                             1 Tbsp diced bacon                                                                                                                                                   ½ Tbsp mozzerella cheese, grated                                                                                                                      pinch file powder + pinch chile powder                                                                                                        1/2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later.Chciken&amp; Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                               1.75 oz ham from deli [3% fat]                                                                                                                                    3 crêpes                                                                                                                                                                    2.5 Tbsp béchamel sauce with cheese**                                                                                                       1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well.                                                              1.5 cups chicken stock                    1  slice of carrot           1 slice of onion                                                   3 Tbsp butter              3 Tbsp white whole wheat flour                                                                                ½ cup skimmed milk          ½ cup half&half                                                                                                   1 wedge Laughing Cow cheese                                                                                                                    Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables.                                                                                                                    In another saucepan, melt the butter and whisk in the flour.                                                       Slowly add the stock and whisk at a gentle bubble for 5 minutes.                                                     Add the milk, half&half, and the cheese.                                                                                         Continue to whisk until slightly thickened.                                                                                         Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount 1 oil-cured black olive
Cooked carrot – tiny amount Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017] Crushed tomatoes, canned
1 oz applesauce or pear Cooked spinach – tiny amount
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

¼ pound ‘dry’ sea scallops ½ oz salami
2 Tbsp curry powder, Indian 1/3 cup canned white beans
3 oz broccoli Lettuce radishes celery
Butter Mozzerella cheese
1 Tbsp white wine ½ oz cooked chicken breast
Red wine vinegar salad dressing
Sparkling water Sparkling water