Spirit of ’45

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 Byunga who is now Following.

On April 16, 1746, the Scots army was defeated by the English at the Battle of Culloden, ending the Jacobite Rising.  Since 1745, Bonnie Prince Charlie [Charles Stuart] had been raising an army and razing towns held by the English.  The goal was to put a Catholic Stuart back on the throne of England and ScotlandOften depicted as a fight between the rag-tag kilted Highlanders vs the might of the German king of England [George II], the sides were more evenly matched than that.  The end came due to lack of supplies, poor battlefield conditions, and some good soldiering by the English: it was a slaughter.  The romance of the doomed Young Pretender was perpetuated and Scots clung to it with a wish for independence [Braveheart revisited].  It has brought us “The Skye Boat Song,”  the novels and TV series Outlander, and Drambuie liqueur.  We will start our day eating Scottish bannocks [in honor of the 1314 battle at Bannockburn] and end with the quintessential Scottish comfort food, Cullen Skink.  Alas for the ‘King over the Water’.

Bannock & Bacon:  284 calories   3.8 g fat   3.2 g fiber   18.7 g protein   43.6 g carbs [33 g from fruits/vegetables]  176.5 mg Calcium  PB   For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.

Bannock & Applesauce

3 two-inch bannock [see …not by Bread… 7 feb 2018]                                                                                   2 slices Canadian Bacon — Jones brand   [‘back bacon’ of 60-70 calories]                                                           ½ cup applesauce, unsweetened                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. HINT: if you prepare and bake extra bannock, they freeze well or can be used for a meal later in the week. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the optional beverages. Simple and delicious.

Cullen Skink:  228 calories  4.5 g fat  2.9 g fiber   26 g protein   20 g carbs   161 mg Calcium PB GF  We found this old Scottish favorite to be divine!!  Despite the low calorie count, it is very satisfying.  Comfort Food with a Scottish dialect.

Cullen Skink

3 oz finnen haddie [smoked haddock]                                                                                                              3 oz milk                                                                                                                                                                 small pinch ground cloves  +   bay leaf                                                                                                                 ¼ cup onion, chopped                                                                                                                                          2 oz potato, diced                                                                                                                                                          2 oz asparagus in 1- 2” slices                                                                                                                       parsley                                                                                                                                                                optional: 1 tsp butter

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree, and heat the mixture. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Completely Different

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.

It’s been a merry round of holiday eating, so let’s have something completely different!  Eggs Foo Yung for breakfast?  Why not! Liver & Onions while dieting?!?  Yes!  Bet you’d be happier if you weighed less on Friday — eat these menus on Thursday and see what happens.

Foo Yung ScrOmelette:   283 calories  8 g fat  2.5 g fiber   18 g protein  38 g carbs  241.4 mg Calcium  PB GF  Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung 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.                                                                                       2 Tbsp crab meat                                                                                                                                                            3/4 tsp soy sauce                                                                                                                                                          ¼ c mung bean sprouts                                                                                                                                        ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                                 ¼ tsp ground ginger                                                                                                                                          splash of hot sauce                                                                                                                                                       1 oz pear or applesauce                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, scallion, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes: put half of the egg in the pan, then distribute half of the crab mixture on top. When done on the bottom, turn to cook the top. Repeat with other half of ingredents.] Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Liver & Onions:  273 calories  10.4 g fat  2.9 g fiber  25 g protein  20 g carbs  43.5 mg Calcium When my father was away on business, my mother would serve us liver and onions which we came to regard as a special treat. Still a favorite on diner menus, still full of protein and Iron.  Liver & onions                                                                                                                                                                                     4 oz beef liver                                                                                                                                                                 2 tsp flour + salt + pepper                                                                                                                                          ½ cup onion, sliced                                                                                                                                               ½ tsp butter                                                                                                                                                              ½ cup green beans

Cook the onions in a non-stick saute pan with a little water to prevent scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour, and shake off any extra. Melt the butter in the pan the onions were in and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to reheat.


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.

500 years ago today, Europe woke up to a new world view.  Martin Luther had posted his 95 Theses which sought to reform the Roman Catholic Church, not to over-throw it.  The printing press made his ideas ‘go viral.’  Among his radical ideas: printing the Bible in the language of the country so that people could read it for themselves. [Literacy soared as a result.]  Luther also got congregations singing in church [a grand experience] and many fine hymns resulted.  According to Martin Marty, Luther’s gospel of forgiveness means that tomorrow is a new day.  And let’s not forget education for both boys and girls.

One of the best books that I can recommend for your reformation is the Fast Diet by Michael Mosley and Mimi Spencer.  How are we reformed since reading it?  We are slimmer for sure. We eat in moderation.  We are more mindful of what we eat and when we eat it.  Reform your diet method.

How do today’s menus relate to the Reformation of 1517?  Well, since our sons have reformed our tastebuds by introducing us to flavors we never imagined, the breakfast is a real eye-opener from our younger son.  The dinner is in honor of Martin, the good German monk, who surely would have enjoyed sauerkraut and sausage.

Thai ScrOmelette:   279 calories   8.5 g fat   2.1 g fiber   16 g protein   36 g carbs   249 mg Calcium  PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.Thai 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                    1 clove garlic, chopped                                                                                                                                           3 Tbsp scallions, sliced                                                                                                                                            2 Tbsp cooked, chopped spinach [about ½ oz]                                                                                             ½ tsp Thai fish sauce                                                                                                                                          ¼ tsp Thai hot chili sauce                                                                                                                                   big pinch dried basil [Thai basil if you have it]                                                                                                  1.5 oz melon OR applesauce                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Sauerkraut and Sausage:   255 calories    5.7 g fat     12.6 g fiber     21.3 g protein      33.5 g carbs 196.4 mg Calcium    GF PB     Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now look at the calorie count.

Sauerkraut & Sausage w: collards1.5 cups sauerkraut, canned or bagged or fresh                                                                                            2 tsp caraway seed                                                                                                                                                    2 oz applesauce, unsweetened                                                                                                                               1/2 cup onions, chopped coarsely                                                                                                                          1 Dakin Farm cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] left whole or sliced into ½” chunks                                                                                                     1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade]                                                        salt, garlic powder, and pepper to taste.

Thaw the sausage if it is frozen. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 crushed tomatoes  +  chicken meat  1 Tbsp baked beans
 fat-free plain yogurt + green chili pepper  1/4 oz pork loin
 Monterey jack  +  1/2 tsp cornmeal  Worcestershire sauce  +  HP sauce
 1 oz apple or pear  strawberries
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:

 3 oz fish, cooked or raw  1.5 cups fish stock
 1 egg cod or hake, 4 oz
 white beans, canned  bacon
 cream +shallot  +  spinach onion  +  parsley
 Swiss chard 2% milk [or skimmed or 1%]
 nutmeg + granulated garlic  potato
Sparkling water Sparkling water

Memorial Day

Here’s how this diet works: Tomorrow, eat this menu and nothing else except unsweetened drinks.  On Thursday, eat the foods which will be posted on Wednesday.  The remainder of the week, sensibly eat whatever you want to.

In the US, the last Monday of May is Memorial Day, when graves of fallen soldiers as well as those of family members are decked with flowers.  Parades are popular in towns large and small, and in our tiny town, the air is loud with military rifle salutes and the haunting sound of “Taps“.  Then it is time for the cook-outs! Ah…. the first patriotic over-eating of the summer.  Not so fast — Monday is a Fast Day. For breakfast, that springtime staple, asparagus.  And for dinner, the standard hot dog meal.  While waiting for the parade to start, consider this: Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day     http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?a=viewall   Of course, on a Fast Day we’re eating only 500-600 calories!

Asparagus-Proscuitto Bake:  274 calories   6.2 g fat  3 g fiber   13 g protein   40 g carbs   226.7 mg Calcium  PB GF   This is such a great flavor combination as an appetizer, that it must be wonderful with eggs…. and it is!  Yum!

Asparagus:Proscuitto Bake w: pear

1 two-oz egg                                                                                                                                                                2 Tbsp [1/3 oz] thinly sliced, cooked asparagus                                                                                             ½ Tbsp [1/8 oz] proscuitto, thinly sliced or diced                                                                                                        1.5 tsp Parmesan cheese, grated                                                                                                                                 1 oz pear or apple                                                                                                                                           blackish coffee or tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Whisk together the asparagus, meat, cheese, and egg and pour into the ramekin. Add salt and pepper to taste, bearing in mind that the meat is salty. Bake 12-15 minutes. Slice the pear, prepare the beverages. Nice way to start the day.

Memorial Day Hot Dogs & Beans    272 calories   GF   In the olden days, before Fasting, we ate hot dogs on Memorial Day, so we won’t stop now. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced fat hot dog at 100 calories each}                                                                                                                                                                      1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT:  Freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can.                                                                                   mustard and/or pickle relish                                                                                                                                SIDE DISHES, to total 85 to 105 calories, your choice:                                                                                                                                    >>2 oz zucchini, sliced diagonally and grilled                                    10 calories                                                                                                                                   >>one 2-oz egg, hard-boiled: cut in half, remove yolk, mash with 1/2 tsp yellow mustard  + salsa verde; spoon the mashed yolks back into the whites    2 halves = 75 calories        1/2 =  38                                                                                                                                                                  >>1/2 cup sliced/shredded cabbage + 1/4 cup grated carrot + 2 tsp made-with-olive-oil mayonnaise + 1 and 1/2 tsp cider vinegar                               3/4 cup = 50 calories        1/3 cup = 25           >>2 oz tomatoes, whole cherry tomatoes or slices                            10 calories                                          >>1 oz carrot sticks                                                                                       12 calories

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.] Remove the dogs, add a tad more water and cook the zucchini in the same pan. [You could grill the zucchini, too.] That way the zucchini have a little sausage taste to them. Heat the baked beans [nuke ’em], and prepare the other side dishes.                                                                                Fasting on a holiday just got easier. Having non-Fasters over for the cookout? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat them.

Green Eggs and Lamb

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.

Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day.  You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.

Green Eggs & Ham: 295 calories    8.8 g fat        16 g protein       25 g carb     GF     My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up.Green Eggs and Ham w: melon

Three 2-oz eggs of which you will use 1 ½ eggs per person 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. ground or chopped ham                                                                                                                                    1 green onion, chopped white and green parts or use fresh chives                                                          1.5 oz cantaloupe  or ½ cup berries                                                                                                         blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed briefly with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherd’s Pie with Lamb:   276 calories      12.3 g fat       2.1 g fiber      21.6 g protein         21.6 g carbs    52.8 mg Calcium      GF      The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.Shepherd's Pie w: peas

1 cup roast lamb, ground or minced                                                                                                                   1 two-oz egg, separated                                                                                                                                          ½ cup mashed potatoes                                                                                                                                           2.8 oz [½ cup] mashed cauliflower                                                                                                                   ½ cup lamb gravy, as fat free as you can make it                                                                                            3 oz peas

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot.  Cook the peas and plate the meal.  Delicious way around leftover lamb.

Ingredients for next week:                                                                                                           breakfast

1 two-oz egg 1.5 two-oz eggs
1 felafel patty from March 1, 2017 Scallion                garlic
¼ cup blueberries 1.5 oz spinach Frozen or fresh
Tomato puree Thai hot chile sauce         Thai fish sauce
1 oz apple sauce or melon
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage


1 pound mussels A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast] Mung beans or celery
Parmesan cheese, garlic, basil Sugar snap peas
Lettuce, Dijon mustard, olive oil Onions, garlic, cabbage, scallions
One 2-oz egg Thai fish sauce
Sparkling water Sparkling water



How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Wednesday to see what we’ll eat on Thursday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Tomorrow will be the birthday of a fine man who was my cousin’s ancestor. Not mine, but I would be proud to be his descendant.  He was a true embodiment of the American Dream. Coming to America from Scotland with his wife and 6 children in 1849, he eventually built a tanning empire in upstate New York.  A model citizen, he was devoted to his wife and said that he ‘owed far more of his success to her than to any one: that in every important transaction, he consulted her, not only as an equal but as his superior.’ As an employer, a community-member, and a family man he seems to be one of those exemplary beacons for us all.  The Thanksgiving-inspired breakfast expresses my gratitude for his example.  The dinner is a Scottish meal which our family has enjoyed for years.  The dinner is a fine meatless dish, which goes with this article about the value of vegetables and fruit: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Turkey/Stuffing Bake: 279 calories  6 g fat        2.5 g fiber      15.6 g protein    38.7 g carbs  217.5 mg Calcium   GF- if using GF bread      Another in the dinner-for-breakfast series.Turkey-Stuffing Bake1 two-oz egg                                                                                                                                                             ½ oz turkey breast, cooked or uncooked, diced                                                                                                                                                   ¼ slice of 70-calorie whole-grain bread [¼ oz], diced                                                                                       1 Tbsp onions, diced                                                                                                                                             1 Tbsp celery, diced                                                                                                                                  rosemary + thyme + sage + salt + pepper                                                                                                       ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                    5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray [NB: this was prepared for 2 servings and was baked in an oval 5×7″ pan] and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown, about 15 minutes. Meanwhile, slice the pear and prepare the beverages. Be thankful for the start of another good day.

Rumbledethumps:   243 calories    10 g fat     4 g fiber     12.6 g protein     19.5 g carbs     171.4 mg Calcium     PB GF     Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                                ¼ tsp ground mace                                                                                                                                                         2 egg whites                                                                                                                                                            ¼ pound cauliflower, cut into small florets                                                                                                   ¾ cup cabbage, chopped                                                                                                                                          ½ cup leek, sliced                                                                                                                                                 ¼ cup broccoli, chopped                                                                                                                                     1/3 cup cheddar, grated                                                                                                                                       per person: ¾ cup salad greens          1 oz tomato                 ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil until tender and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Scottish comfort food.



Feeling Bleu?

Around the month of March, people get tired of winter. Imagine that!? Cabin Fever sets in and they get grumpy. And then they eat.  What could be a better antidote than some fine meals featuring Bleu Cheese? When following the Fasting Lifestyle, food should lift our spirits and make us happy. Cue Pharrell Williams music.    For National Nutrition Month, read this: https://www.yahoo.com/news/30-simple-health-tips-try-day-march-155925900.html

Bleu Cheese Bake:   292 calories   7.3 g fat   2.3 g fiber      14.3 g protein   37 g carbs    250.7 mg Calcium  PB GF    You’ll go ga-ga over these flavors!bleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese, crumbly rather than creamy                                                                                           1 Tbsp fatfree cottage cheese, drained                                                                                                              2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      black-ish coffee, black-ish tea, or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage.

Beet & Bleu Cheese Salad: 288 calories   11 g fat   5.3 g fiber     13.7 g. protein   19.5 g carb    212 mg Calcium  PB GF    This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. You will enjoy the earthy flavors and beauty of this salad.Beet & Bleu Cheese Salad

2.5 oz beets, cooked, skinned, sliced or cubed, cooled                                                                               1 and 1/4 oz bleu cheese, cubed or crumbled                                                                                                1.5 oz tomato, sliced or cubed                                                                                                                                      3 walnut halves [or use slivered almonds if you don’t eat walnuts]                                                           1 oz white beans, rinsed and drained if using canned                                                                                            2.5 c. salad greens                                                                                                                                                   3/4 tsp olive oil    +    3/4 tsp balsamic vinegar                                                                                        garnishes: pansy, chive, or nastursum flowers;  scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Marching Along

It is now March.  If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.

Ham Bake: 286 calories   7.2 g fat   1.9 g fiber   15.5 g protein   35 g carbs   282 mg Calcium GFham-souffle

1 two-oz egg                                                                                                                                                                  ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                       1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                      ¼ cup blueberries or 2 oz unsweetened applesauce                                                                                     blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

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 pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure 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.lobster-thermador

¾ cup lobster, cooked and cut into chunks                                                                                                       1 Tbsp heavy cream                                                                                                                                                   2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel 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, Béchamel, 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 in a lovely bowl for dessert.

Lenten Fasting

Fasting is a tradition for the Lenten Season.  It shows a willingness to forgo some of life’s pleasures to atone for sins.  Fast Days used to be a staple in the old days:  the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague.  History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you.  Today at the start of Lent, meals which feature neither eggs nor meat.                   Are you up for a challenge?  If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature.  Go ahead! Do it.

Red White and Blue  295 calories   1.4 g fat  3.8 g fiber     20 g protein   45 g carbs    504 mg Calcium   PB   GFif using GF bread    Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                                                 ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                              ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices]                                                                                                                                                                            1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                                            2 large pinches of cinnamon sugar                                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with a large star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.

Felafel with Cucumber Raita:   276 calories   10.2 g fat   16 g protein   33.5 g carbs PB GF    The felafel is from the Eastern Mediterranean, while the raita is from India.  A happy blend of flavors and cultures.                           NO PHOTO                                                                                                                                                        5 felafel patties [see Because It’s June! June 1, 2016]                                                                                                    1 cup raw spinach                                                                                                                                                   1/2 tsp olive oil                                                                                                                                                       large pinch ground nutmeg                                                                                                                                          4 oz plain, non-fat yogurt                                                                                                                                         1 scant cup cucumbers, cubed                                                                                                                               1 tsp white wine vinegar                                                                                                                                         1 ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.



1 two-oz egg
¼ oz ham
Ricotta cheese, low-fat [or cottage cheese]
Parmesan cheese
sage, salt, pepper, rosemary, crushed red pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie
Whatever you need for your hot beverage


¾ cup lobster meat
Cream or ½ & ½
Bechamel sauce, 2 Tbsp
Dijon mustard
Green beans, fresh or frozen
Raspberries, 1 oz
Peaches, 2 oz


You should know by now that here we like food that packs a punch of flavor.  Not because of lots of salt or MSG or some fake additive, but because the food is made with good ingredients that taste great.  Eating food that is full of flavor can make the Fast Day meals something to look forward to.  I think that you will find that today’s menus leave nothing to be desired in the full-of-flavor category. Go on: enjoy your food!     And then read this article from England for some more encouragement: https://www.yahoo.com/style/we-tried-the-52-fasting-diet-and-the-results-were-surprising-085517013.html

Chicken Provinçal Bake:  280 calories    5.4 g fat   3 g fiber   15 g protein   39 g carbs    220.7 mg Calcium  PB GF   What wonderful flavors! Based on the dinner of the same name. chicken-provincal-bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                  ½ anchovy, [use canned fillets, rinsed and chopped]                                                                                         1 Tbsp low-fat cottage cheese                                                                                                                                      ¼ oz cooked chicken breast, minced                                                                                                      thyme  +   rosemary  +  pinch red pepper flakes                                                                                            1 oz strawberries                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F.   Whisk together the first 6 ingredients [not the berries!] and pour into the ramekin. Bake for about 15 minutes while you portion the berries and prepare your beverages. Great way to start the day.

Shrimp Egg Rolls:   238 calories     3.5 g fat       2.5 g fiber      15.6 g protein      28.8 g carbs   45.8 mg Calcium  PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the weekshrimp-egg-rolls-w-tomato.3 oz shrimp, fresh or frozen, shells removed                                                                                              1 Tbsp oyster sauce                                                                                                                                              1 Tbsp soy sauce                                                                                                                                                      one slice of ginger, minced                                                                                                                                ½ garlic, sliced                                                                                                                                                         2 oz carrot, sliced                                                                                                                                                     1 oz onion, sliced                                                                                                                                                     3 oz cabbage, sliced                                                                                                                                                4-5 six-inch egg roll wrappers                                                                                                                                1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                       dipping sauce:  1 Tbsp plum sauce + 1 Tbsp hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, a a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                            Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. [NB: If you end up with extra filling, either roll another roll or put it aside to mix with eggs for a breakfast.]  Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. HINT: Take the rolls you are not eating tonight and cool them.  Then freeze for another meal later. Don’t try to freeze them without the cooking-in-oil step.  You could continue cooking in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.