Astrid Lindgren

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.

When our sons were little, we read to them at bedtime and nap-time. Every children’s book was grist for our mill. At some point, we discovered The Tomten and The Fox, by Astrid Lindgren and we were all charmed by it. We read it again and again, along with The Tomten and the Christmas Tomten. Astrid Lindgren was born on November 14 in 1907 on her family’s farm in Vimmerby, Sweden. She grew up to be an author with world-wide recognition for her books, especially the best-selling Pippi Longstocking series. Astrid Lindgren was also a life-long activist for equality; for animal rights; for fair government; for fighting violence against children. She wrote: ‘A childhood without books – that would be no childhood. That would be like being shut out from the enchanted place where you can go and find the rarest kind of joy.’ Read to a child today. Give books to children for birthdays and holiday gifts. Share the joy.

The Swedes like their smoked sausage. We’ll have to substitute for their favorite ‘falukorv‘, but you’ll get the idea when you cook it with eggs at breakfast. Dinner involves, what else — herring, one of the staples of the Scandinavian diet since forever.

Smoked Sausage ScrOmelette: 299 calories 10 g fat 2.7 g fiber 19 g protein 37 g carbs 206 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF Having been gifted with Dakin smoked chicken sausage, we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substituting another sausage, choose one that has 30 calories per ounce.

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.   3/4 oz Dakin Farm cob-smoked chicken sausage, diced 1.5 tsp each oregano and parsley, chopped 2 oz apple OR apple sauce, unsweetened  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]  or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Plate the fruit, pour your optional beverages and off you go.

Herring Salad:  278 calories 6 g fat 6.8 g fiber 16 g protein 24 g carbs 103 mg Calcium  PB GF  Eating herring goes back centuries in Scandinavia. This fine Old World recipe is from Luchow’s German Festival Cookbook. NB: if you take a MOIA anti-depressent, be aware that herring has high amounts of tyramine. 

 1- 1/2 oz herring marinated in wine, drained 1/4 cup beets, cooked, cooled and diced 1- 1/2 oz apple, peeled and diced 1/4 cup white beans, drained and rinsed 1/2 hard-boiled egg, sliced 2 Tbsp onion, minced 1/2 oz dill pickle, chopped pinch sugar 2 tsp vinegar, or more 1 cup lettuce, shredded

Put the vinegar and sugar in a bowl and whisk until the sugar dissolves. Add remaining ingredients and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. A herring-lover’s delight.

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

1 two-oz egg1.5 two-oz eggs  + Bing Cherries
kippered herring
3% fat ham + leek or scallion
white whole wheat flour
garlic + mushrooms
milk + pear or apple
chicken liver or chicken liver pate
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

shrimp/prawns + parsley
chicken breast + marinara sauce
haddock or other white fish
optional: puff pastry
Parmesano cheese + fresh bread crumbs
smoked haddock + milk
mozzarella + cottage cheese
onion + cloves + spinach
butter + flour + bay leaf
baby greens + carrot + vinaigrette
Sparkling waterSparkling water

Corn

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.

“Cornscateous” is one of the favorite weather words of the Old Farmer’s Almanac. They define it as ‘hot humid weather that is good for growing corn.’ Corn is native to the Americas and was cultivated extensively by First Nations people. Field Corn is for animal feed. Indian or Flint Corn is for grinding and for Autumn decorations. Sweet Corn, in all its variety, is for EATING! When I was a child, our family would have a ‘corn dinner’ every summer — the entire meal consisted of ears of sweet corn, all you could eat. Even the cat liked it.

Here are 4 recipes for corn: two for breakfast, two for dinner. Two made with fresh corn, two made with corn meal. Enjoy it while it is ripe.

Ham-Cup Egg with Corn: 140 calories 6.7 g fat 1.3 g fiber 10 g protein 11 g carbs [10 g Com-plex] 36.8 mg Calcium PG GF Ham and corn are such a grand combination. Easy to prepare ahead for a quick breakfast. 2-oz egg + red bell pepper + slice ham + fresh polenta + watermelon For the full recipe, see Scout + Jem

Hoe Cakes with Two Toppings 183 calories 5.6 g fat 5.4 g fiber 9.7 g protein 23 g carbs [17.4 g Complex] 44 mg Calcium PB GF This recipe harks back to Colonial Days in the Ameri-can South. Everyone from enslaved people to President George Washington ate hoe cakes. HINT: This recipe makes 6 hoecakes – enough for 2 servings. Originally this would be made with white cornmeal, but the yellow has more nutrition. NB: Hoe cakes were never ‘cooked on a hoe’ by farm workers, as some will tell you. Silly notion.

3 Tbsp yellow corn-meal [even polenta meal would do] 
2.5 Tbsp hot water 
Combine by stirring well to make a mush. Let sit for 15 minutes
1 oz egg white
¼ tsp yeast
Stir into the warm cornmeal mush and let sit for 1 – 12 hours This was 125 ml in volume
2 Tbsp cornmeal
2 Tbsp water
¼ tsp salt
Mix into the cornmeal mush. If you take some up on a fork, it will sit on top with a little batter dribbling through. If it is not like this, add more cornmeal or more water. This was ½ cup in volume.

Using 2 tbsp of batter per cake, drop onto a hot griddle sprayed with non-stick spray. This should make 6 cakes. Cook on both sides. Best if eaten while fresh.
¼ cup raspberries
1 tsp honey
one 2-oz egg
Put the fruit and honey in a small dish and microwave for 30 seconds. Fry the egg.
Optional: blackish coffee [53 calories] or tea or mocha cafe au lait [65 calories] Plate 2 of the Hoecakes with the egg and the other with the berry syrup.

FRESH POLENTA1 serving = 1/3 cup = 80 calories  fresh or frozen corn kernels + unsalted butter + freshly-ground pepper + salt From Jacques Pepin, this is excellent served with a simply prepared fish. For the complete recipe, see Second Fiddles I-9-’19

POLENTA: makes 6 slices 1 slice: 51 calories 0.2 g fat 0.6 g fiber 1.8 g protein 10 g carbs 26 mg Calcium A fine side dish for poultry or fish. Polenta corn meal + skimmed milk + Italian herbs For the full recipe, see SIDEKICKS II 4-Oct-2017

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

1 two-oz egg1.5 two-oz eggs 
tuna, fresh or canned + melonapple + cinnamon
frozen spinach + anchovy
light cream
mediterranean vegetables
sugar + butter
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

halibut + spinach
pork tenderloin + broccoli
shallot + Thai red curry paste
apples + chicken stock
chicken broth + scallion
Bechamel sauce
light coconut milk + lime juice
carrot + thyme + sage
Sparkling waterSparkling water

Lascaux

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.

17,000 years ago, in the caves of South-Western France, people were painting realistic representations of animals on the walls of caves. On 12 September, 1940, four boys searching for their lost dog, were the first to see the painting since a landslide had sealed it during pre-history. Named Lascaux, the cave was opened to the public in 1948. By 1963, the cave’s visitors had introduced, unintentionally, so much CO2 and so many mold spores that the paintings were covered over and the caves were closed. For the next 20 years, a remarkable copy of the most famous parts of the original cave was created. Archaeologists, geologists, and artists worked to create an exact duplicate [right down to similar materials and ‘brush-strokes’] of the original cave. Sealed, illuminated, and with climate controlled air circulating through, Lascaux II was opened in 1983. It is fabulous. When we visited in 1999, even though I knew it was a copy, the paintings in their setting took my breath away. Visitors are admitted in small groups and the guides are amazing: Dear Husband, who does not speak French, was able to understand the narration. Which was good, since I was too much in awe to translate. Absolutely amazing art: vivid and dramatic.

Thinking of cave art makes one think of the PaleoDiet. On the surface, this popular “next best thing” seems similar to the Fast Diet: protein and vegetables and fruit. The main difference is that the Paleo menu is limited to foods available 12,000 years ago and it is heavy on red meat. The Fast Diet is not so restrictive and thus is much more flexible and sustainable. Our foods today work for either diet plan and are delicious.

Swiss Chard Fritatta: 154 calories 8.4 g fat 1.3 g fiber 12 g protein 5.7g carbs [5 g Complex] 58 mg Calcium  PB GF  Susan Herrmann Loomis is a cookbook author whom I trust, so when I saw this, I had to try it. She serves it as an appetizer or entre; but by reducing the recipe, it makes a great breakfast.

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 oz Swiss or rainbow chard, coarsely chopped or sliced; stems removed sprinkles of garlic powder 1 Tbsp grated Parmesan cheese pinch salt + pinch paprika 2 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

In a saucepan, simmer the chard in water and add some pinches of garlic powder. Cook, uncovered, about 15 minutes until the leaves are limp and the water has cooked away. [keep a good eye on it so it doesn’t stick or burn] HINT: I did this the night before. Find a small [8” diameter] heat-proof skillet which can be used both on top of the range and under the broiler. Spray it generously with non-stick spray and spread the cooked chard over the bottom. Whisk the eggs, then add the cheese, salt, and paprika. Whisk again and pour the eggs over the greens. Place on the stovetop over medium heat for 3-4 minutes while the eggs cook on the bottom but the top is still liquidy. Place under the broiler until set and slightly browned. Plate with the fruit. [Loomis wants you to invert it on the plate, but we preferred the puffy top to be on top] Delicious!!

Pork Salad: 144 calories 4 g fat 2.4 g fiber 17 g protein 7 g carbs [6.8 g Complex] 43 mg Calcium  PB GF When there is leftover meat from a roast, the easiest meal is to turn it into a salad with lots of yummy components.  NB: I sprinkled each serving with ¼ oz flax-seed corn chips [not Paleo, I know] which added 40 calories, only 2.5 g fat and 4 g carbs.

2 cups salad greens, cut as chiffonade if leaves are large 2.5-3 oz pork tenderloin, cooked, sliced 2.5-3 oz tomatoes, cut in bite-sized pieces 1 oz red bell pepper, cut in 1/2” dice 1 oz whole fresh cranberries, not dried 2 oz zucchini sticks 1 tsp Balsamic vinegar + ½ tsp olive oil + 1 tsp blue cheese herb mustard

Prepare all the vegetables as described. Whisk the dressing ingredients in a wide bowl and toss with the greens. Plate the greens and decorate the salad with the other components. That was fast!

Ingredients for next week: 

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

1 two-oz eggNext week I will offer several
meals involving Corn.
sourdough rye bread
choose a new favorite breakfast
from the Archives
3% fat ham + yellow plums

Hamelin or Camembert cheese

Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 pounds beef chuck/shoulder
Next week I will offer several
meals involving Corn.
sweet paprika + onion
choose a new favorite from the Archives
tomato paste + oil + green beans

beef stock [optional noodles]

Sparkling waterSparkling water

Zucchini Haze

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to slimmingteas48 who is now Following.

Its that time again: end of Summer, when the zucchinis multiply like rabbits. You take a tour of the garden after breakfast and spy six dear little squashes, making note to harvest them before dinner. But by late afternoon, they have assumed the proportions of zeppelins and are suitable only for Zucchini Bread or to leave on your neighbors’ doorsteps under cover of darkness. Happily, there are many delicious recipes for this Meso-American squash with the Italian name. [BTW, ‘zucchini’ means ‘squash’ in Italian, so don’t be redundant by calling it ‘zucchini squash.’] We are having zucchini for breakfast and zucchini for dinner. Splendid.

Zucchini Nests for Egg: 122 calories 7 g fat 1.7 g fiber 8 g protein 7.6 g carbs [7 g Complex] 50.7 mg Calcium  NB: The food values given above are for the egg and nest only, not the optional beverages. PB GF Found this recipe online, then I changed it to fit our calorie restriction requirements. Note: the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people. Hmmm, I’m not sure how that piece of toast got into the photo, but I’d ditch it and replace it with some fresh fruit!

1 tsp olive oil ¼ cup diced onion 2 tsp fresh sage or 1 tsp dried sage, chopped 1 clove garlic, minced or pressed large pinch hot pepper flakes or 1 jalepeno, chopped 1 c. zucchini, grated on the coarser holes of the box grater 2 tsp cider vinegar 1 oz roasted red pepper parsley, chopped salt and black pepper 2 eggs [2-oz or pullet]  Optional: blackish coffee or frothy mocha cafe au lait  or blackish tea Optional: 5-6 oz berry-yogurt [88 calories] smoothie or green smoothie 

In a non-stick pan, spritz lightly with olive oil or add 1 tsp. Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning. 

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each] in the saute pan and make an indentation in each heap to form the ‘nest’. Cover and heat for 1 minute. Uncover and break egg into each ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the eggs are cooked to your liking. Prepare your optional beverage and/or smoothie. Now that’s something different!

Zucchini, Stuffed: 300 calories 6.2 g fat 5.4 g fiber 28.8 g protein 25.3 g carbs 141.5 mg Calcium PB GF You can prepare this meal any time of year that you find zucchini at your store. Avoid the notion of using a door-stop zucchini for this recipe. HINT: this recipe makes enough for 2 [two] servings 

In this case, the pound of zucchini produced four boats for stuffing.

1 pound Zucchini, which is 2-3 slim zucchini 5 oz chicken, cooked ¼ tsp olive oil ½ cup onion, chopped 1 clove garlic ½ cup cooked brown rice 2 Tbsp Parmesan cheese, grated ½ tsp salt + ¼ tsp paprika + ½ tsp dill weed + black pepper

Father E.

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

Tomorrow, September 2, is the birthdate of my Father-in-Law. He was a very accomplished man. Trained as a physician, he was a pioneer in the field of pediatric allergies. At the same time, he was a recognized breeder and judge of gladiolas. In his spare time, he was an accomplished cook [much to the delight of his wife!]. Dear Husband and I like to recognize the birthdays of loved ones by serving meals they like/liked. “Dad” was the one who prepared the breakfasts, and poached egg on toast was one of his favorites. Dinners were also in his repertoire, and his bay scallops were a real treat. The scallops shown here are not of his invention. Dear Husband follows in his father’s footsteps as a very fine cook [much to the delight of his wife]. Happy 111th Birthday to Father E!

Poached Egg on Toast: 156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs [10 g complex] 52.6 mg Calcium  NB: The food values given above are for the egg, toast, and fruit only, not the optional beverages. PB GF — if using GF bread  I never used to like poached eggs, but on a Fast Day, they taste good.

one slice of 70-calorie whole-grain bread one 2-oz egg 1 and ½ oz of apple -OR- 2 oz melon Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. If not using an egg poacher, poach the egg using the simmering-pot- of-water method. Toast the bread but do not butter it. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast; season to taste; enjoy with your optional hot beverage, and fruit smoothie. 

Curried Scallops: 244 calories 8.4 g fat 4.9 g fiber 21.4 g protein 12 g carbs 108.7 mg Calcium  PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.

¼ pound scallops 2 Tbsp Indian curry powder ½ Tbsp butter 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may be on the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Place the scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Gold!!!

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

John Sutter left Switzerland and settled in Northern California along the banks of a watercourse he named the American River. He recognized that this would be a good place to build a water-powered lumber mill for his newly-created settlement of New Helvetica. James Marshall was taken on as a partner and he began to build the mill. A mill of that type needs a trough called a tail race to take the water away from the mill. Clearing the race of pebbles washed in by the fast-flowing water was a daily task. In January, 1848, Marshall found gold nuggets in the tail race. He and Sutter decided to keep it a secret since they knew that others would want to get some gold too — fairly or illegally. In August of ’48, The New York Herald published the news and the Rush was on. Sutter eventually left the mill unfinished and his tannery failed — all his workmen quit to go prospecting for gold! Sutter washed his hands of the whole gold business and quietly went broke.

Our meals today include the famous breakfast from ‘Hangtown’ [aka: Placerville, California] which was concocted from the most expensive ingredients that a restaurant could find to suit a miner’s whim. The dinner is the meal that every miner aspired to: lobster thermadore, as served in a fancy restaurant.

Hangtown Bake: 135 calories 7 g fat 1.2 g fiber 8.2 g protein 5.4 g carbs [5 g Complex] 46.3 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  According to legend, this meal, full of then very expensive items, is what a gold miner ordered after he struck it rich in Old California.

1 two-oz egg 2 oysters, raw and out of the shell ½ oz bacon, un-cured is preferable 1 Tbsp scallion leaves, chopped 2 oz strawberries  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider Optional: blackish coffee [53 calories] or tea or lemon in hot water

Set the oven at 350 F. Cook the bacon until it is a little underdone, then chop it up. Chop the scallion and oysters and stir in a little bacon fat, along with the bacon. Whisk the egg, then add the other ingredients and whisk again. Pour into a baking dish lightly-spritzed with non-stick spray and bake for 12-15 minutes. Prepare the beverages and plate the baked egg along with the fruit.

Lobster Thermador: 269 calories 13.4 g fat 5.5 g fiber 29 g protein 18.4 g carbs 130.5 mg Calcium  PB GF  Lobster is wonderful for the Fasting Lifestyle, whether you get it baked or boiled. The damage comes when it is slathered in butter. I think that butter masks the clean, subtle taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.

¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Bechamel sauce I always keep Bechamel sauce frozen in small amounts.] ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans  Dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits together in a lovely bowl for dessert.