Saint Dorothy

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

Dorothy lived in Asia Minor [modern Turkey] during the early Christian Era. She was a convert, which was against the law, and pledged to be married only to Christ, who lived in Paradise where flowers and fruits are ripe all year long. Put on trial for her refusal to renounce her faith, she was sentenced to death. The prosecution lawyer, Theophilus, gloated over his victory and mocked Dorothy. As she was lead away to die, Theophilus called out, “Hey! Bride of Christ! Send me some fruit from your bride-groom’s garden in Paradise!” The crowd heard him and laughed heartily at the jest. Here the story diverges. In version 1) Dorothy takes off her head-dress before being beheaded and gives it to a small boy, bidding him give it to the scoffing lawyer. When the head-dress is delivered, it smells divinely of fruit. In version 2) Dorothy is killed. Soon afterward, a small boy finds Theophilus in the crowd and gives him a basket of fruit and flowers even though it is February. (I love Version 2.) At any rate, Theophilus was moved to recognize that Dorothy was a holy person; that her religion was better than his; and that he had to become a Christian forthwith. He declared his change of faith and of heart, was arrested and put to death. All of this happened on February 6, 311 CE. Dorothy was a popular topic for artists in the Renaissance. In paint and wood-cuts of Dorothy, her sweet story was told. Maybe she never lived at all. She is the patron saint of gardners, fruit growers, and brides.

We will celebrate Saint Dorothy with flavors from warmer climates: curry and coconut. Eat vegetables and fruit today.

Curried Vegetable Bake: 123 calories 5 g fat 1.5 g fiber 7 g protein 11.6 g carbs 41.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  If you love the warm, spicy taste of curry, then feel free to add more to this dish.

one 2-oz egg ½ oz carrot, cooked and diced [HINT: use leftovers from a dinner]  ½ oz broccoli, cooked and diced 1 Tbsp Indian curry powder -OR- 4 Tbsp curry sauce  additional curry powder, salt, garlic powder, all to taste 2 oz applesauce   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-safe dish with non-stick spray and set the toaster oven to 350 F. Whisk together the vegetables, seasonings, and the curry powder/sauce until well blended. Whisk the egg into the mixture and turn into the dish. Bake about 15 minutes while you portion the applesauce and prepare the optional beverages. 

Halibut in Thai Coconut Curry: 258 calories 14 g fat 2 g fiber 21 g protein 10 g carbs 139 mg Calcium  PB GF  This is from Alaska from Scratch by Maya Wilson and it is delicious.

1 tsp olive oil, separated 3 cups spinach, lightly packed 1 Tbsp shallots, chopped ¾ Tbsp Thai red curry paste or more to taste ¼ cup chicken broth 3½ fluid oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1½ tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per ½” of thickness of the fish fillet. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens.  Optional: ¼ cup brown rice.

>>>Have you seen this from the CBC? https://www.cbc.ca/radio/whitecoat/intermittent-fasting-1.6725799 Lots of good facts about Fasting and its benefits for your body.

Slow Days: Lemon Ricotta Pancakes

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

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

In the depths of winter, when snow is deep on the ground in the North, lemons are ripening in warmer climes. How cheery they look! How fresh they taste! Lemon-growing spread around the Mediterranean Sea by 1000 CE. Berbers brought their cultivation to Spain, then when Spain took over the Netherlands in the 1500s, lemons went with them to Northern Europe. Eventually, lemons and limes were prized as sources of Vitamin C to prevent scurvy in the winter, when fresh vegetables were scarce. Have you tried Lemon Ricotta Pancakes? They are bright and light in flavor, and are perfect for a February breakfast. If you have left-over pancakes, freeze them. The recipe is from Geneveve Ko, writing in the New York Times.

8-10 pancakesHeat a griddle or large nonstick pan or well-seasoned cast-iron skillet over medium-low.
33 g/3 Tbsp sugar
zest ½ lemon or 1 tsp Lemon Juice
1 tsp vanilla
Put these in a large bowl and whisk to combine.
2 eggsAdd eggs and whisk until foamy.
½ c lower-fat ricotta
3 Tbsp yogurt/buttermilk
20 g butter
Melt butter. Add these to the bowl, and whisk until well blended.
½ c/52 g white whole wheat flour
1 tsp baking powder
½ tsp salt
Add dry ingredients and gently stir until no traces of flour remain.
Optional: drop blueberries on the batter as pancakes cookButter griddle. Use a ¼ cup measure to portion batter onto it. Cook 3 mins on each side until golden brown.
Blueberry Maple Syrup or other toppings
chicken breakfast sausage
Serve warm, with blueberry syrup and chicken sausages.

La Chandeleur

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

In the Christian Church calendar, first there is Christmas, when Jesus was born, and 40 days after that, there is the day that baby Jesus was presented at the Temple by his parents, according to Jewish religious law. In the Temple was an old and devout man named Simeon. All his life he had waited for the Messiah, hoping to have some word of the arrival of Yahweh’s chosen, before he died. When Mary and Joseph entered the Temple, Simeon approached and asked to hold the baby. He then said the words known as the nunc dimittis : “Lord, now let thy servant depart in peace…for my eyes have seen thy salvation…a light to lighten the Gentiles and the glory of thy people, Israel.” In pre-Christian Rome, there was a festival in mid-February called Lupercalia. It honored fertility and health. Naked men would run through the streets, and hook-ups would happen when girl’s names were plucked from a bowl. Candles were lit at midnight and people ate small flat cakes, hoping for the return of the sun and summer. During his four-year papacy, Pope Gelasius I tried to stamp out the pagan customs that were still practiced by his flock. In honor of the Presentation of Jesus, he held candlelight processions through the streets and used the occasion to dedicate the next year’s candles for the church. Gelasius called this festival “Candle-mass.” Why all the candles? Because Simeon called Jesus ‘a light’, hence the tie-in to candles during dark days. Gelasius also handed out crepes to pilgrims who came to Rome. When those pilgrims returned home, they told of the festival of candles and their own congregations adopted the idea. Brittany and Normandy, France, where crepes and galettes had long been popular, embraced the idea of celebrating February 2 by eating crepes. And once chocolate was introduced to Europe, enjoying chocolate crepes for La Fete de la Chandeleur became the rage. The first crepe to be cooked is always placed on the top shelf of the cupboard, to ensure luck for the next year. In Germany and the USA, February 2nd is Groundhog Day. Which would you rather eat on Candlemas: a chocolate crepe or a groundhog?

A breakfast of chocolate crepes, bien sur! And for dinner, savory galettes with a traditional and delicious French filling.

Chocolate Crepe Breakfast: 231 calories 4.6 g fat 5.5 g fiber 16.4 g protein 32 g carbs 191.6 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Crepes! Chololate! Such delights at breakfast on Chandeleur. Make the crepes ahead for a very easy meal.

oops! forgot the bacon!

2 chocolate crepes** 3 Tbsp 2%-fat cottage cheese 3 Tbsp non-fat vanilla yogurt 3 oz strawberries 1 slice uncured bacon @ 30 calories/slice dusting of icing sugar   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Slice berries or thaw frozen berries in a sieve. Warm the crepes but only briefly, so they do not become dry. Stir together the cottage cheese and yogurt. Stir in some of the berries, saving some for garnish. Cook the bacon. Divide the strawberry cream between the crepes, roll them, and plate. Dust crepes with powdered sugar. Dollop with reserved strawberries, place the bacon. Yum.

**CHOCOLATE CREPES: makes 16 eight-inch crepes  1 crepe= 53 calories 1 g fat 2 g fiber 3 g protein 9 g carbs 38.6 mg Calcium Just what you need to celebrate Chandeleur on February 2nd.

A chocolate crepe, ready to turn over. Hold a gold coin in your left hand as you flip the pan so that the crepe turns over in the air and lands back in the pan. lol. This is to ensure food luck for the following year.
100 g unbleached flour
50 g white-whole-wheat flour  20 g unsweetened cocoa powder 3 tsp sugar
Whisk flours, cocoa, and sugar together.
14 fl oz milk [416 g]Add milk and whisk until combined. 
2 two-oz eggsAdd eggs one at a time. Whisk vigorously until batter runs off the whisk in ropes. 
Let the batter rest for 60+ minutes.
Cooking sprayHeat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil, then wipe out the pan with a paper towel. Save the towel.
Dip a ¼ cup measure into batter and let extra drain off. Grasp handle of the cook pan in one hand as you slowly pour batter into center of the pan. Tilt pan to swirl the batter to form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat.
Watch it cook and look for when edges dry and curl a bit. With a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and flip it. Cook the other side. Time will vary, depending on heat of the pan. Lift out crepe, put it aside, and keep cooking.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium  PB  Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home.  NB: It is easier/quicker if you prepare the galettes/crepes in advance.

buckwheat galettes/crepes  ½ cup Leek & Bacon Filling  2 oz fresh tomato, diced and seasoned with basil or thyme + salt

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven.

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

1 two-oz egg + applesauce1.5 two-oz eggs 
carrot + broccoli
garlic powder
Indian curry powder  or  curry sauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz halibut fillet + olive oilprosciutto + melon
fresh spinach + shallot + scallionsred onion pickle + Parmesan cheese
Thai red curry paste + chicken brothmint or basil leaves
light coconut milk + lime juicebalsamic vinegar optional: whole-grain bread
Sparkling waterSparkling water

Delicious!

Tortilla vs Tortilla

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

If you saw the word ‘tortilla’ on a menu, what would come to mind? That depends on where you live. The difference among tortillas is as wide as an ocean. For 10000 years, the Aztec and Mayan peoples of Mexico had been growing maize/corn and grinding it into a flour. Balls of maize dough were patted into flat rounds and cooked on a griddle.  In the native Nahuatl language, these were called ”laxcalli”. Spaniard Hernán Cortés and his fellow invaders observed the making of laxcalli in 1519. In Spanish, the word ‘tortilla’ means ‘little cake.’ When the corn laxcalli was introduced to Spain, it was called a tortilla — that along with a bunch of other little cake-like things. In Southern Spain, chickpeas were introduced during the Berber invasion and occupation from 711-1492 CE. Originally, a flat cake of chickpea flour was made in Greece. It migrated through trade to the Levant and entered into Arab cuisine. Today, a fritter made with chickpea flour is popular in Andalusia and they call it a ‘tortilla’. Enter Tortilla Espanola. In the 1830s, a Navarese woman cooked up a quick meal of eggs, potatoes, and cheese. When she served it to a hungry army general who was passing through town, he saw the potential for serving many hungry solders with this quick, inexpensive, nutritious meal. It was named ‘tortilla’ and became a hit all over Northern Spain. So, what is a tortilla? That depends on where you live. If you see the word on a menu, consider first where you are, so you will know what to expect.

Spanish Tortilla: 150 calories 9 g fat 1.5 g fiber 10 g protein 11.6 g carbs 189 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  In Spain, a ‘tortilla’ is a vegetable-potato-cheese and egg dish, usually cooked on the stove-top. This one is easier because it is baked. HINT: This recipe serves two [2] people.

1 clove garlic 1 oz/1 scallion ¼ cup/1 oz bell pepper 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice 2.5 oz egg = US extra large 25 ml/0.8 fl oz plain yogurt 2 tsp chives, chopped 1 oz grated Manchego or Cheddar cheese 2 oz watermelon   Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the potatos in a small saute pan with a little water and cook until not-quite soft. Add garlic, scallion, and bell pepper and continue to cook until bell pepper is soft. In a small bowl, combine egg, yogurt, chives, and cheese. Stir in the cooked vegetables and spread in a baking dish that has been spritzed with oil or non-stick spray. Bake at 350F, 15-18 minutes. Plate with fruit and you are ready for an energetic day.

Corn Tortillas, homemade  makes 15 five-inch tortillas. 1 tortilla = 50 calories 1 g fat 0.8 g fiber 1 g protein 9 g carbs 12 mg Calcium

2 cups/185 g masa harina ¾ tsp salt 1.5 cups/340 g water 2 tsp oil 

Combine masa and salt in a wide bowl. Gradually add oil and water until evenly wetted. Knead 5-10 minutes until smooth and firm, adding more water if needed. Let rest, lightly covered 30 minutes. Portion into 15 pieces, each 30-35 g in weight. Cut two pieces of waxed or parchment paper each 6×6”. With a tortilla press, flatten each dough ball between the pieces of paper, until 1/8” thick and 4.5” in diameter. Cook on a hot, dry gridle 40-60 seconds, turning once. Freeze any that you are not using today.

Tostada for Dinner: 253 calories 13 g fat 5.6 g fiber 10 g protein 25 g carbs 119 mg Calcium  PB GF  Purchased tostada shells were the inspiration for this quick and easy meal. We will definitely enjoy this again!

1 tostada shell [fried corn tortilla @ 85 calories each]** 1/3 cup chili non carne   1½ Tbsp Guacamole ½ oz Cheddar or Monterey Jack cheese, grated ½ cup Mexican Vegetable Pickles

Warm the chili and grate the cheese. Plate the tostada and spread it with the guacamole. Spoon the chili on top and spread that to the edges. Sprinkle with the cheese and plate with the pickled vegetables. Ready in minutes, with minimal fuss.

**NB: if you can’t get tostada shells in your local market, here’s how you can make them from corn tortillas

Rule of Benedict

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

Benedict of Nursia was born in 480 CE. Shocked by the worldly life in Rome, he became a hermit. After becoming a monk, he decided that monastic life had to be reformed. [The monks at his first monastery tried to poison him.] He thought that in 400 years, the Church had slipped a bit in its practices. More than a bit. After founding 12 religious houses, he wrote The Rule of Benedict in 516 CE. That sounds like laying down the law in an unpleasant and self-centered way, but it described a monastic life that could accommodate many different approaches. Thus it became the most prevalent way to live a monastic life all over Europe in the Medieval Era. The Rule described a monk’s day as dedicating 8 hours to prayer [during each of the canonical hours], 8 hours to work, and 8 hours to sleep. “Prayer and Work” were the order of the day. The work was hard: cutting trees, clearing fields, kitchen work, care of the sick, planting and harvesting. Benedict wanted the men to work hard so that they would be too tired to have unreligious or impure thoughts. Meals were part of supporting each man’s ascetic goals. There were two meals each day: late morning and evening. During Lent and on other fast days, there might be only one meal. At each meal, two different foods were served so that if you didn’t like one, you could eat the other. Each man was provided with 1 kilo/2.5 pounds of bread each day and 1/4 liter of wine. There was never any meat served from four-legged animals. Benedict thought that mammals’ meat caused ‘indigestion’ — a code word for carnal thoughts. Benedict believed that humans should suffer in life as Christ suffered, so life in the monastery was austere. Yet men flocked to the monasteries and women became Benedictine nuns. As centuries went by, the monasteries became rich, the work was not so hard, the food was more plentiful, and life was less austere. Therefore new rules arose: the Cistercians at Cluny, France reformed the Rule of Benedict in 910 CE, to get back to the core principles. In 1517, shocked by the worldly life in Rome, Martin Luther proposed reforms to the Church, and ended up tearing it apart in the Protestant Reformation. In 2019, there were 20,000 men and women living under the Rule of Benedict in 400 monasteries around the world, praying and working.

Not sure anyone today wants to eat like a 6th century monk, I have chosen elements from Benedict’s Rule: fish, vegetables, and only a tiny bit of meat — not enough to inflame the body and cause ‘indigestion.’

Maltese ScrOmelette: 152 calories 8 g fat 1.6 g fiber 12.5 g protein 7.6 g carbs 91 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  ¼ oz cooked tuna 2 Tbsp frozen spinach 2 Tbsp Mediterranean Vegetables, chopped  ½ clementine  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Thaw and chop the spinach, and drain it through a sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and optional beverages of choice. Sunny flavors!

Goat Cheese with Figs: 287 calories 20.6 g fat 2 g fiber 18.5 g protein 25 g carbs 57.5 mg Calcium  PB Joanne Harris, in her French Market cookbook, offers this as a salad. But we saw it as a light dinner and we were very pleased with it. Easy to prepare – as long as you can find fresh figs. One might try plumping dried Turkish figs in warm water in lieu of fresh figs.

3 fresh figs, each ~½ ounce ½ oz Bayonne or Serrano ham 1 oz chevre cheese, a creamy type 4 mint leaves salt & pepper ½ plain croissant

Trim the stems from the figs. Sit the fig on its base and cut down into the fig, from top to almost-the-bottom. Make another cut at right angles to the first, so that the fig now is a bud with four petals. Slice the ham into ¼” slices and chop the mint leaves. Cream together the cheese, ham, and mint, along with some flavorful salt and pepper. Divide the mixture into 3 equal portions. Open the petals of the figs and spoon the cheese mixture into the center. Warm the croissant and plate it with the figs.

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

1 extra large egg = 2.5 oz + scallion2 chocolate crepes + icing sugar
any color bell pepper2%-fat cottage cheese
white or sweet potato + chivesnon-fat vanilla yogurt + strawberries
plain, low-fat yogurt +Cheddar cheese30-calorie uncured bacon
Optional smoothie
optional hot beverageoptional hot beverage

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

chili non carne buckwheat galettes
tostada [fried tortilla]fresh tomato
Monterey Jack or Cheddar cheeseLeek&Bacon Filling
guacamole Mexican Vegetable Pickle basil or thyme
Sparkling waterSparkling water

Year of the Rabbit

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

The word ‘zodiac’ means a ‘circle of animals.’ Eurocentric cultures use the Greek Zodiac, with 12 signs: some of animals [Capricorn the Goat, Pisces the Fish], some of humans [Aquarius the Water-Bearer, Virgo the Virgin]. These are based on constellations that are found on the ecliptic. As the sun moves across the sky, its path looks like a Sine Curve rather than going straight across the sky at the same elevation. This apparent shift is due to the Earth’s axial tilt. As the sun moves through each constellation, that set of stars is said to control the life of someone born during that time span. The Chinese Zodiac is different. Yes, there are 12 animal signs but each controls the entire year, thus taking 12 years to complete the cycle. This zodiac is ancient and is derived from the Taoist religion which believes, among other things, that the stars dictated one’s future and one’s personality. Taoism also contributed the concept of yin and yang, so each animal has a yin side and a yang side. In addition, the calendar is affected by the 5 Elements, showing the unity of people and things on Earth. Tomorrow is the start of the Lunar New Year, and it is the first day of the Year of the Rabbit: the Water Rabbit, to be more exact. People born in a Rabbit Year are polite, responsible, and cautious. On the down-side, they are timid and often fool-hardy — especially with finances. They are good workers, as they are industrious, devoted, and stable. Countries that have been influenced by Chinese culture [through past colonization] also observe the same Zodiac, though the animals might not all be the same. In Japan, there is a wild boar instead of a pig. In Vietnam, there is a cat instead of a rabbit. Astrologers predict peace, harmony, and financial success for this year. We’ll all wait and see what happens.

In the Year of the Rabbit, when one should work on better health and well-being, eating well can be a good goal for this year. Meals like these can keep your weight down and promote good health. Xīnnián hǎo.

Foo Yung Bake: 130 calories 5 g fat 2.4 g fiber 10 g protein 12 g carbs 57 mg Calcium   NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF  Straight out of Guangdong, China, this is a no-fuss Chinese-American bake.

One 2-oz egg 2 Tbsp crab meat 1 tsp soy sauce ¼ cup sprouts [I used broccoli sprouts — suit yourself] ¼ oz mushrooms pinch ground ginger + pinch granulated garlic 1 Tbsp scallion, sliced cross-wise 1 clementine or 2 oz pear   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Gently mix the crab meat with sprouts, scallion, and mushroom. Lightly oil or spritz an oven-proof dish. Whisk the egg with the soy sauce, ginger, and garlic powder, then stir in the crab mixture. Pour into prepared dish, adding salt and pepper if you wish. Bake at 350 F. for 12-15 minutes. Plate with the pear and pour the optional beverages.

Dim Sum: 302 calories 5.6 g fat 1 g fiber 32 g protein 30 g carbs 28.5 mg Calcium I like to think of Dim Sum as the Asian version of Tapas or Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.

2 chicken Momos  2 oz raw chicken 1 tsp prepared Satay Sauce ½ tsp creamy peanut butter 2 pork Wontons  2 tsp chicken stock 1 oz Chinese BBQ Pork for steamed buns [purchased: 46 calories/oz] 2 oz tomato

Thaw the chicken and cut in cubes. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Cook at a simmer until wontons are heated through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil or grill for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.

The Alderney

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

“The Dairymaid 
She curtsied, 
And went and told 
The Alderney: 
“Don’t forget the butter for 
The Royal slice of bread.” 
The Alderney 
Said sleepily: 
“You’d better tell 
His Majesty 
That many people nowadays 
Like marmalade Instead.”  The King’s Breakfast, A. A. Milne

And what, you ask, is an”Alderney” and why can it be rude to the King of England? The place called Alderney is one of the Channel Islands that lie off the coast of Normandy. They were traditionally owned by the Duke of Normandy. When, in 1066, the Duke of Normandy [William the Conquerer] became the King of England, the Channel Islands became part of England. Sort of. Guernsey, Alderney, and Sark are part of the sovereign ‘Bailiwick of Guernsey,’ which belong to King Charles III alone. In the poem above, the Alderney is a cow, one of a special breed from the island. Dairy cattle were important on the Channel Islands, provoking much pride and competition among their citizens. The Alderney was recognized in the late 1700s as an established breed, famous for its docility and the quality of its butter. The breed is mentioned by Jane Austin. In 19th-century England, ‘Alderney’ came to be a generic name for a cow from any of the Islands, so people were confused about the breed and authenticity of the brand name. On Jersey and Guernsey, they say that the Alderney is a degraded, inferior breed, but those who knew said that the three breeds were recognizably different, the Alderney being smaller, ‘deer-like.’ All of them originated centuries ago in Normandy and Brittany, and were subsequently affected by breeding programs on each Island. Before the Nazis invaded in 1944, many people and some cattle were evacuated. But however-many pure-bred Alderneys remained there were slaughtered by the Nazis, so the breed is no more. The most common dairy cow in the US today is the Holstein. There are herds of Jerseys, there are herds of Guernseys, but none of us will ever see an Alderney again.

Our meals, naturally, contain lots of dairy products — but no marmalade — in honor of the late, lamented Alderney breed of cow.

Herb Cottage Cheese Bake: 146 calories 5 g fat 4 g fiber 9 g protein 12 g carbs 36.4 mg Calcium   PB GF – if using GF crackers or omitting  This is a very pleasant and easy-to-prepare breakfast that takes advantage of the flavors of garden-fresh herbs.

One 2-oz egg 2 Tbsp fresh herbs, chopped 1 Tbsp cottage cheese 2 pinches crushed red peppers 2 oz peach 2 slices Finn Crisp crackers  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]

Preheat toaster oven to 350F. Spritz an oven-safe dish with cooking spray. Whisk together egg, herbs, cottage cheese, and red pepper. Pour into baking dish and bake 12-15 minutes. Plate with peach and pour an optional beverage. Simple and satisfying.

Ham Flan [Rigodon]: 284 calories 9 g fat 3 g fiber 27 g protein 25 g carbs 231.5 mg Calcium  PB GF – if using GF flour In Burgundy, they like their ham. Here it stars in the glorious ‘rigodon’ or ham flan. Easy to prepare and splendid to eat.  HINT: This recipe serves 2 [two].

3 oz ham, preferably 97% fat free 1 cup skimmed milk 4 two-oz eggs 2 Tbsp white whole wheat flour big pinch allspice big pinch thyme Side Salad OR 2 oz green beans

Dice the ham and put it on the bottom of a glass or ceramic pie plate which has been spritzed with non-stick spray. Bring the milk slowly to a boil. Whisk the eggs and flour until well combined. Take the milk off the heat and add to the eggs in a thin stream while whisking quickly so the eggs don’t cook. Stir in the seasonings and pour it all into the baking dish. Bake at 350F for 35-40 minutes, until set and golden brown. Serve cold or at room temperature.

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

1 two-oz egg + crab meat1.5 two-oz eggs 
soy sauce + ground gingertuna + clementine
sprouted seeds + scallionsFrozen spinach 
garlic powder + pearMediterranean Vegetables
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Chicken breast meat + chicken stock3 figs + mint leaves
Satay Sauce  + peanut butterchèvre/creamy goat cheese
2 chicken momos  + 2 pork wontonsBayonne or Serrano ham
1 oz Chinese BBQ Pork, purchased plain croissant
Sparkling waterSparkling water

Wyeth

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

The Wyeth Family has given the world three generations of artists — so far. N.C. Wyeth [1881-1945] was the illustrator of the Scribner Classics for Younger Readers book series: Robin Hood, Treasure Island — the pictures of my youth. He also produced five children, three of whom were artists: Henriette, Caroline, and Andrew. All learned art at the feet of the master, and Andrew, born in 1917, became the most famous. His style was ‘Realism’ and he delighted in painting working people in country settings. After childhoods on the coast, Andrew went to Maine, finding inspiration in the family and the farm seen in his most famous work Christina’s World, painted in 1948. He painted in tempera and water color, and never deviated from his style despite living in the period of Mark Rothko, Jackson Pollock and Andy Warhol. Some called him old fashioned — in the worst way, while some called him traditional — in the best way. Wyeth took delight in the small things and made them seem to be the most important: Wind from the Sea [can anyone see billowing sheer curtains and not think of Wyeth?] and Monday Morning stand out as examples. In all his work, there is a brooding quality that evokes….something. And you want to look at it again to figure out why it makes you feel that way. The ruckus caused by the discovery of the Helga Paintings was due to the public mythicizing Wyeth on the one hand and imagining a secret love affair on the other. Andrew Wyeth died on January 16, 2009. His [and wife Betsy’s] son, Jamie, is an artist in Pennsylvania and in Maine.

Although he was born in Bucks County, Pennsylvania, Andrew Wyeth is associated with New England. Our breakfast has quintessential flavors and the dinner is straight from the ocean.

Rhubarb Pudding: 142 calories 3 g fat 2 g fiber 10.6 g protein 24 g carbs 155 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF – if using GF flour Hayden Pearson has a wonderful dessert called “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. Here is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

6 Tbsp cooked, mashed rhubarb 1 two-oz egg + 1 egg white 1½ Tbsp sugar 2 Tbsp flour OR 2 Tbsp white whole wheat flour 2 Tbsp milk ½ tsp baking powder   per person: 1 slice Canadian Bacon [= ½ oz back bacon]  + 1 oz strawberries Optional:  5 oz fruit smoothie or berry-yogurt smoothie[88 caloriesOptional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure the 6 Tbsp you need and save the remainder for another use. [Add to a smoothie; serve with yogurt] Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350 F until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the optional beverages. Delicious.

Clam-Stuffed Mushrooms: 205 calories 6.4 g fat 4.5 g fiber 18.4 g protein 20 g carbs 98 mg Calcium  PB GF- if using GF bread  So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count.

3½ oz mushroom caps [four 2-3” mushrooms] ½ cup clam stuffing [see SPICY May 23, 2018]   2 oz tomatoes ½ oz SnapPea Crisps 

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a 3-Tbsp cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

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Jack London

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

Jack London studying at Heinold’s Saloon.

John Griffith Cheney was born on January 12, 1876, and in the next 40 years, he did a lot of living and a lot of writing. His mother was an astrologer, his father was a no-show, and young Jack grew up in the grittier parts of San Francisco and Oakland. A step-father provided the last name ‘London’ but not much else, so Jack went to work early in life: farm hand, news boy, pin-setter, and a factory worker at age 14. On the docks of Oakland, he fell in with the hard-drinking sailors and fisherfolk around Heinold’s Saloon, where Jack sometimes did his homework. There, London got a taste for adventure and for liquor. In the Oakland Free Library, London got a taste for words and stories — R.L. Stevenson being a favorite. Buying a boat, he found more lucrative employment as an ‘oyster pirate,’ illegally harvesting bivalves at night to sell to restaurants. At age 15, he shipped aboard a sealing vessel which took him across the Pacific. Upon his return, he regaled his mother with his tales and she urged him to enter a short story writing contest. His $25 first prize set him on his career path. One semester at Berkeley was all he could afford, even after a loan from friend/patron Johnny Heinold, so he set off for the Yukon Gold Rush in 1897, seeking his fortune. What he found was illness and malnutrition and enough experiences to fill a bookshelf. His short story To Build A Fire lit up his career and Call of the Wild, published in 1903, made him a household name. Early on, London had seen the darker side of capitalism, so he became a committed socialist, often speaking eloquently on the subject. He continued to write 1000 words a day, through two marriages, and many travels. For the Hearst newspapers, he went to Japan to cover the Russo-Japanese War. London and other correspondents were annoyed by being prevented from going near the front lines, so London slipped away and made his way by fishing boat to Korea where the fighting was. During his stay, he was arrested three times for non-compliance with Japanese-imposed rules and spent some time in prison. President Theodore Roosevelt, a fan of London’s adventure stories, intervened to have him released. London loved to travel but he also had a special place for himself in Sonoma County: Beauty Ranch, which began as 130 acres in 1905, and blossomed to 1400 acres, where he pursued scientific agriculture. In his late 30s, his years of drinking and living rough caught up with him, but he refused to slow down his life or his drinking. He is buried at Beauty Ranch, now the Jack London State Historical Site. In Oakland’s Jack London Square, next to the Saloon, is a replica of the cabin where London lived in the Yukon, incongruously surrounded by palm trees.

Since Jack London is known for his gold-rush tales, our breakfast comes from the California gold rush and includes oysters. The dinner is pure Japanese cuisine — do you suppose that they served this to London during one of his several stays in a Japanese prison? BTW: Since London was an avowed socialist, the writings referenced above are linked to Project Gutenberg, a free library.

Hangtown Fry: 155 calories 9 g fat 0.6 g fiber 12.6 g protein 6 g carbs 62.6 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF  Turns out, this meal has nothing to do with being hanged and everything to do with striking it rich.

3 two-oz eggs of which you will use 1½ 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  2 shucked oysters, chopped ½ slice ‘American’ bacon, uncured if possible 1½ oz strawberries -OR- 3 cherries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Dice the bacon and cook it in a hot pan until almost crisp. Add the oysters and cook a second or two longer. Whisk the eggs with salt, and pepper. Pour over the bacon/oysters in the pan and scramble or cook as an omelette. Plate with the fruit and serve with the beverages of choice.

Oyakodon (Chicken & Egg Bowl): 214 calories  5 g fat  6.5 g fiber 20 g protein 17 g carbs 38 mg Calcium   PB GF  Younger Son commended this recipe to us. That is fitting, since oyakodon means ‘parent and child’ because it contains both chicken and egg. The recipe is by Nakimo Chen from Just One Cookbookand we found it to be easy and delicious. HINT: This recipe is designed to serve two.  If serving with ¼ c cooked sushi rice, add 75 cal 0.1 g fat 0.6 g fiber 1.5 g protein 16.5 g carbs 38 mg Calcium. Brown rice would be an even better choice.

2/3 cup dashi
1½ Tbsp mirin  1½ Tbsp sake [or dry sherry]
1½ Tbsp soy sauce
1½ tsp sugar
Combine in a bowl or a measuring cup for liquids. 
Add sugar and mix all together until sugar is dissolved. Total volume = 7 fl oz
Divide the seasoning liquid into 2 equal portions and set aside. 
½ onion
optional: mitsuba [Japanese parsley]
Thinly slice the onion and divide into 2 equal portionsChop mitsuba and divide into 2 equal portions
2 large eggsBeat one egg in a small bowl. Beat the other egg in a diffferent bowl
6 oz raw boneless skinless chicken or turkey thighs Slice the meat diagonally + cut into 1.5″/4 cm pieces. Divide chicken into two equal portions
Use 2 small frying pans at the same time OR one pan used sequentially.
I used two 6” cast iron pans.
In each of two small frying pans, add ½ the onion in a single layer. Add ½ the chicken on top of the onion. Pour in the seasoning mixture. The sauce will come up to the top of the onion and chicken.
Bring to a boil over medium heat. Lower heat to medium- low. Skim off any foam.  Cover + cook until poultry is no longer pink. About 5 mins
Slowly and evenly drizzle beaten egg over chicken and onion. Cook covered on med-low heat until egg is done to your liking. In Japan, Oyakdon is served with almost set but runny egg.
Garnish: small bunch Mitsuba or green onion/chives
½ c steamed rice [for 2 servings]
Add the mitsuba/green onion right before removing from heat. Pour the chicken and egg on top of steamed rice along with the sauce.

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

1 two-oz egg + 1 egg white1 two-oz egg 
rhubarb + sugar + milk2%-fat cottage cheese
white whole wheat flour [or plain] crushed red pepper
baking powder + ‘Canadian’ bacon/back baconpeach + Finn Crisp crackers
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

four 2-3″ mushroom caps3%-fat ham + 4 two-oz eggs
fresh tomatoes + SnapPea Crispsskimmed milk + green beans
Clam stuffing: clams, 70-calorie whole-grain bread, red bell pepperwhite whole wheat flour
tomato, turkey meatballs, plain yogurt, Parmesan, thymeallspice + thyme
Sparkling waterSparkling water

New Beginnings

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

Last week, in a fit of enthusiasm, you made some New Year’s resolutions. Have you kept them so far? Most of us don’t — only 16% of people keep the resolutions that they made. So let’s start over… Was one of your goals to eat healthier meals this year? That is a safe, achievable thing to do. What do you mean by ‘more healthy’: Smaller portions? Lower fat? Less red meat? Fewer calories? All of those will lead to healthy outcomes. Here are some tips to make it work for you. #1Start small. Rather than changing everything at once, try healthy meals one or two days a week, say: Monday and Thursday. #2Tell lots of people about your goal. Ask them to check in with you periodically as to how the new plan is going. Better yet, get some of your friends to join you. You can check up on each other, even plan and share those healthy meals together. #3Keep track of your progress. Remember when you were a kid and you looked forward to earning a star on the calendar for doing all your chores? Make note on the calendar of the days that you stuck to your goal. Having that visual can be an incentive to keep you going. #4Get back on the horse. If you run off the rails, it isn’t the end of the game. Everyone goofs up once in a while. Get back to the plan instead of beating yourself up and thinking you are a loser. If healthy eating is your goal, I’ll help you by providing recipes twice a week, every week via this blog. Can’t hurt to try, can it? Now is the time.

These meals are delicious and easy to prepare. Plan your meals ahead of time and have the ingredients on hand. Prep ingredients the night before so that everything goes smoothly.

Parmesan-Chive Bake: 138 calories 7 g fat 2 g fiber 9.6 g protein 1 g carbs 112.6 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man. 

One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit  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]

First set the toaster oven to 350 F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz an oven-proof dish with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the dish. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Greens, Garlic, & Beans: 265 calories 6.6 g fat 12.6 g fiber 9.4 g protein 40 g carbs 95 mg Calcium  PB GF  Kay Chun, writing in the New York Times, inspired this recipe. It is very good.

2 servingsHeat oven to 350 degrees.
2 tsp olive oil
3 garlic cloves, thinly sliced
1 large oregano sprig
In an oven-safe pot, combine these and heat over med until garlic is fragrant but not browned, ~1 min.
3 oz/4 cups collards- kale-Swiss chard- combo
¼ c water
Coarsely tear leaves, thinly slice stems. Add water to pan with some greens and stems. Add salt and pepper, and stir until wilted.
Kosher salt and black pepperAdd remaining greens and stems in batches, with salt and pepper, stirring until wilted before adding more.
1 cup canned beans, ex: kidney or butter beans Once all greens have been added, stir in shell beans.
¼ cup waterAdd water and bring to a boil. Cover and bake in oven until greens are tender, ~20 minutes. Discard oregano.
1 Tbsp minced shallot
½ tsp lemon juice
1 Tbsp chopped parsley
Add shallot, lemon juice and parsley to the pot, and mix well. Season to taste with salt and pepper. 
3 oz cooked whole-wheat pasta 0R
½ c cooked brown rice/barley
Stir into cooked greens. 
Pinch of red-pepper flakes 
1 Tbsp chopped parsley
Sprinkle with red-pepper flakes and parsley. Serve warm or at room temp