de Tocqueville

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

Alexis [Charles Henri Clérel] de Tocqueville was born in 1805, during the heady days of the post-French Revolution/Neo-Napoleonic euphoria. Despite the fact that his was a noble family and the ‘enemy’ of the revolutionaries, de Tocqueville was a pro-government man. In 1830, his family ran afoul of the regime and was exiled. But Alexis was still in favor and received a commission to visit America to study the prison system. de Tocqueville and a friend traveled extensively during 1831: from the Gulf Coast to the Great Lakes; along the East Coast, along the Mississippi; and up to Canada. He returned to France and published Democracy in America in two volumes, 1835 and 1840, to great acclaim. Sociologists, historians, and political scientists still read that work today, marveling at the acuteness of his observations and the prescience of his interpretations of American life. After publishing another work, The Old Regime and the Revolution, tuberculosis caught up with him. Alexis retired to Cannes and died in 1859. de Tocqueville said that America was and would be successful if liberty, egalitarianism, individualism, populism, and laissez-faire were in balance. Let’s keep working on that.

If ever anyone came “to look for America” it was de Tocqueville. He knew more about the far corners of America than anyone. But since he never went to New Mexico, I’m guessing he never ate roasted green chilis with eggs — but we will! Our dinner is more French: asparagus and chicken in béchamel wrapped in a galette. Alexis would feel right at home.

Green Chili Scramble: 137 calories 7 g fat 1 g fiber 11 g protein 10 g carbs 59 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Ever since his grad school days in New Mexico, Son v.2.0 urges us to put roasted green chilis in everything. The taste with eggs is classic.

Three 2-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.   1½ Tbsp roasted green chilis from New Mexico 1½ oz navel orange OR 1.5 oz apple   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]

Whisk the eggs with the chilies along with salt & pepper to taste. Scramble to your taste in a non-stick-pan spritzed with cooking spray. Plate with the fruit and dream of the New Mexico landscape [Georgia O’Keefe, not Walter White]

Asparagus & Chicken Galettes: 263 calories 8.4 g fat 3 g fiber 20 g protein 29 g carbs 61 mg Calcium  PB  This is a delightful meal for Springtime or anytime you can get good asparagus. It is made even better by being so simple to prepare. AND it tastes good — what more could you want? HINT: Serves 2 [two] persons.

3 oz asparagus, woody ends snapped off 3½ oz chicken breast, cooked or raw 5 buckwheat galettes   5 Tbsp Bechamel sauce with cheese cherry tomatoes and carrot sticks

Cut asparagus in 1” pieces. If the meat is cooked, shred it into the size pieces you want. If the meat is raw, slice into bite-sized strips. Put the asparagus in water that is strongly simmering for 2 minutes, uncovered, then add the raw chicken. Continue to simmer until both are cooked. Drain off the water and save it [for soup; for baking]. If the meat was previously cooked, add it now along with the Bechamel. Warm thoroughly, adding the cooking water if too thick. Season to taste and spoon onto warmed galettes. Serve immediately with raw vegetables.

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

1 two-oz egg1.5 two-oz eggs 
3 Tbsp red beans & riceGruyere or Cheddar cheese
garlic powderapple or strawberry
pear
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

langostino/shrimp/prawns + fish stockroasted red peppers without oil + whole green beans
olive oil + garlic + hot pepper flakesmozzarella cheese + black olives + chickpeas
broccoli or asparagus + white beanschicken breast meat + pepperoni + flavored oil
Cabbage + dry white wine + tomatoes tomato slices + marinated mushrooms
Sparkling waterSparkling water

Saint Anne

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

Saint Anne is the legendary mother of Mary, the mother of Jesus. I say ‘legendary’ because there is no biblical reference to Mary’s family, thus legends fill in the gaps. Anne was first named as Mary’s mother in the Gospel of James, penned in 150 CE, which was condemned by St Jerome and three popes for its ‘absurdities’. The oldest church in her honor was dedicated in 550 CE in Constantinople. According to the Christian legend, Anne/Hannah was the wife of Joachim, while in the Quran, she is the wife of Imran. When Mary was a child, Anne dedicated her to a life of service in the Temple — who would think that the Temple was set up for day-care?? Tradition says that Mary became a weaver of prayer shawls and vestments. In the 15th century, it was proposed that Anne’s conception of Mary was by Divine Intervention, just as the conception of Jesus was immaculate. Let us remember that everything we “know” about Saint Anne is conjecture: by clerics and by artists. Anne is a very popular topic for artists, leading to lovely mother-and-child works which portray Mary being taught to read by her mother.

For the Feast Day of Saint Anne, July 26, we will eat foods that have been enjoyed in the levant for centuries. True, there were no tomatoes or bell peppers in the Eastern Mediterranean 2000+ years ago, but we can make up for lost time and enjoy them today.

Shakshuka: 158 calories 8 g fat 5 g fiber 12 g protein 17 g carbs [17 g Complex] 144 mg Calcium   NB: The food values given above are for the egg bake only, not the optional beverages.  PB GF This breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy.  HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan!

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

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

Felafel Pockets: 273 calories 5.5 g fat 8 g fiber 14 g protein 48 g carbs 90 mg Calcium  PB  This preparation uses two pita pockets from one pita bread. Each serving is 1½ pockets. [HINT: Save the other part for tomorrow’s lunch] 

1 whole wheat pita bread, about 140 calories  6 falefel patties total, 3 per pita pocket  ½ cup vegetable salsa**

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

**Vegetable salsa: makes 1 cup ½ cup diced fresh tomatoes ½ cup diced red or yellow bell peppers 2 Tbsp red onion, chopped toss vegetables with 1 Tbsp lemon juice

Slow Days: Summertime Pasta

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

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

Jacques Pepin is a darned good chef. Perhaps it is the fact that he was formerly the Executive Chef of the Howard Johnson’s chain that caused him to promote simple-to-prepare food that is achievable for the ‘average’ cook. One such recipe, from his book Fast Food My Way, is called Summertime Pasta. [When he talks about Fast Food, he means the kind that is quick to prepare, not the type we eat on a FAST Day***. ] If ever there was a time when one wants to keep prep time to a minimum, Summer is it. It amazes me how easy this meal is on the cook and how fine it is to eat it. We dine on it ourselves and serve it to company. It is that good.

The mise en place for two servings of Summertime Pasta
Sv 4Sv 2 
3 c. tomatoes in ½“ dice
1 ½ c. zucchini in ½“ dice
1 c. white mushrooms, ½” dice
1 tsp salt + black pepper
1/3 c. extra-virgin olive oil  
6 oz diced tomatoes
¾ c diced zucchini
½ c diced mushrooms
½ tsp salt + black pepper
3 Tbsp EVOO
Mix everything in a microwavable glass bowl.
6 oz pasta shells, whole wheat
2 qts water
salt
3 oz shells, whole wheat
1 qt water
salt
20 minutes before serving, bring the water and salt to a boil. Add the pasta and cook about 7 minutes until al dente. Drain.
Microwave the vegetables for 2 minutes or longer until they are lukewarm.
1 c. grated Parmesan cheese ½ c ParmesanCombine the drained pasta with the warm vegetables, then stir in the cheese.
1½ c. Fresh basil leaves, shredded ¾ c. Fresh basil leavesPlate, and top with basil.
Every meal looks delicious with edible flowers as a garnish.

If you wish, you can add chunks of chicken or grilled shrimp to the dish to add more protein. Delicious.

Snow peas are also a nice addition.

***Truth be told, I do have a version of this recipe that is fine for a Fast Day. One of these days, I will share it with you.

Rome Burned

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to edwardlorilla2051tower who is now Following.

In 64 CE, the great capital of the Roman Empire caught on fire. This was a serious problem in the closely-packed city with people cooking over fire at home and giving burnt offerings to the gods in temples. The fire seems to have started in the shops on the grounds of the Circus Maximus — the site of chariot race in the movie Ben Hur. Quickly it spread through the crowded city of one million, burning for six days. Once it was out, it started again. Three days later, 10 of the 14 districts of the city were destroyed. Did the Emperor Nero play his fiddle as he watched Rome burn? No, because violins had not yet been invented yet. Besides, he was out of town, vacationing. Nero laid the blame on that new Jewish sect and cheerfully set out to eradicate the Christians. Nero’s detractors said that Nero was happy about the fire — had even started it as a form of urban renewal — so that he could build a huge new palace complex. Indeed, the fire spurred moves toward city planning. Streets by law became wider and less-flammable building materials were mandated. Fire patrols walked the neighborhoods, looking for fires to control. The Pantheon/Church of Saint Mary and the Martyrs was rebuilt of stone and cement as a result. The unsupported dome of the Pantheon influenced architecture for centuries. Should you ever visit the city, think of the horror of ancient Rome on fire.

The Roman Empire surrounded the Mediterranean Sea, called ‘Mare Nostrum’ or ‘our sea’ by the Romans. Our meals come from the island of Sicily and the waters of the Mediterranean. What would Nero have eaten? Let’s not go there.

Sicilian Bake:  138 calories 8 g fat 1 g fiber 10 g protein 8.4 g carbs 88 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Lynn Rosetto Kasper tells of shepherds in Sicily spending the summer in the high meadows with their flocks. They make a salad, based on simple ingredients. That recipe informed the flavors of this breakfast.


1 two-ounce egg half of a 3” diameter thin slice of salami ½ clove garlic, minced 2 Tbsp sheep sorrel or arugula, coarsely chopped ½ Tbsp Parmesan-Reggiano cheese or pecorino cheese, grated 1 Tbsp ricotta cheese 5 cherries  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]

Chop the salami and put it in a small, dry, non-stick skillet with the garlic. Cook, stirring, until salami is getting a little crispy. Take pan off heat and stir in the greens. Spritz an oven-safe dish with non-stick spray. Put the warmed ingredients into the prepared dish. Whisk the egg with the cheeses, plus salt and pepper to taste. Pour into the prepared dish, and bake at 350F. For 12-15 minutes. Plate with the cherries. 

Mackerel Puttanesca: 298 calories 17 g fat 3 g fiber 22.6 g protein 7.6 g carbs 66.4 mg Calcium  PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: since the mackerel is high in Omega 3, the fat is ‘good fat’]

4 oz mackerel or other rich, oily fish ¼ cup puttanesca sauce, homemade or from a jar 2 oz green beans

If using fresh fish, broil the fish for 4-5 minutes per side to cook it.   If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked. Cook the green beans. Gently heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

By Saint Swithun!

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

To swear a vow by Saint Swithin was common among ‘common people’ in the Middle Ages. Swithin/Swithun was a Saxon who lived in the Kingdom of Wessex and he was something of a ‘people’s saint.’ As a monk and as the Bishop of Winchester Cathedral, he would invite the poor to feast along with high officials. A miracle ascribed to him during his life has to do with a poor woman and a basket of eggs. So kindly was Swithin/Swithen, that he was considered a saint even before his death. On his 862 CE deathbed, he eschewed the pomp of a fancy funeral with a shrine inside the church. He wanted to be buried outside where common people could be close to his grave. In 971, the Bishop and King Edgar sought to raise his profile and to make a fancy shrine to lure more pilgrims. So they moved Swithin inside to a ‘gilded cage‘ in the ambulatory of a larger church. His bones were moved again in 1093 when the newest, Norman-style cathedral was built. St Swithin was not pleased: several times [971 and 1315] there were destructive rainstorms on his feast day, July 15. Common people took notice — don’t mess with the humble man! In Howard Pyle’s Merry Adventures of Robin Hood, his name is commonly used in oaths. St Swithin is the one to pray to in times of drought.

A special breakfast for St Swithin combines eggs [for his miracle of the broken eggs] and dandelions which are called ‘pissenlit’ in French, meaning ‘wet the bed.’ Dandelions purportedly have diuretic properties which I have never experienced. I think the good saint would have appreciated the earthiness of the meal and its name. The dinner combines many vegetables, grown by country folk whom Swithun held dear.

Pissenlit ScrOmelette: 142 calories 8 g fat 1.5 g fiber 12 g protein 4.6 g carbs [4 g Complex] 121 mg Calcium  PB GF  Susan Loomis found this recipe in the Dorgogne Region of France, and included it in her French Farmhouse Cook Book. If you like slightly bitter greens, you’ll enjoy this.  HINT: This recipe is for 2 [two] servings. Use the rest, wrapped in a crepe/galette for lunch tomorrow.

3 two-oz eggs 1 Tbsp water 1.4 oz/ 40 g/ 2 cups dandelion crowns, trimmed and washed [TIP: You could use only the leaves] ½ tsp garlic 1 slice [0.7 oz] uncured bacon

First collect your dandelions, which I did the day before. Cut them off just below the ground surface, being careful to keep the leaves and central stalk intact.  TIP: You could just purchase the leaves. Trim off any dead leaves and roots, cutting the root stock as close as you can to the base of the crown. Put the leaf clusters in a large bowl of cold water and agitate the water to remove any soil. TIP: You can do this the day before.

Dice the bacon and mince the garlic. Heat a saute pan to medium, and cook the bacon for 4 minutes: it will be almost cooked, but not crisp. There should be only a little fat in the pan – pour off any extra. Add the garlic and continue to cook for 1½ minutes: the garlic should not be browned. Take the dandelions out of the water and give them a brief shake before adding them to the saute pan. Cook for 4 minutes, stirring now and again, until the leaves are wilted. Whisk the eggs with the water, plus some salt and pepper. Pour over the dandelions and rearrange them if they are not evenly distributed. As the eggs set, lift one side of the omelette and let the liquid egg run underneath to cook. Put a lid on the pan and cook for two minutes more. Fold and plate the omelette. Now you know Spring has arrived.

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9 g fiber 29 g protein 32 g carbs 115.6 mg Calcium  PB  Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg could come out of the freezer. All ready in about 20 minutes with those preparations beforehand.

1 slice of polenta  1 cup Mediterranean Vegetables  3 oz chicken breast, skinless and boneless large pinch herbes de Province or thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so you have two slices, each about 1/3” thick. Cook them in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top. 

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

1 two-oz egg + salami1.5 two-oz eggs 
sheep sorrel/arugulatomato puree + parsley
pecorino cheese + garlicbell peppers + onion
ricotta + cherriescayenne pepper + pear
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz mackerelBoston/buttercrunch lettuce + cherry tomatoes
puttanesca sauce, home-made https://wordpress.com/block-editor/post/fastingme.com/10908 or jarredhard-boiled egg + apple + date
green beanscooked chicken breast + goat cheese crumbles
pine nuts + shallot + cinnamon dressing
Sparkling waterSparkling water

https://wordpress.com/block-editor/post/fastingme.com/10908

Veronica

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to stuffyourface58 and Amanja who are now Following.

Should you hear the word ‘veronica,’ what would come to mind? If you were a gardener, the perennial plant called “Speedwell” would be in your mind’s eye. It grows from Zone 3-9 and is either a low ground-cover or spiky back-of-garden plant of handsome color. If you were a bull-fighting aficionado, you would see a matador lead a bull in a semi-circle with only his cape moving, but not his feet. Hemingway describes this in The Sun Also Rises. If you were a latin scholar, you would recognize that the word means “true image.” If you were a Roman Catholic, you would know Saint Veronica from the Stations of the Cross: she offers her veil to wipe Jesus’ face while on his way to crucifixion and finds that the veil now bears the likeness of Christ. Lastly, if you dug deeper into that story, you would become quite confused. Veronica is not mentioned in any of the four Gospels. There is a legend of a woman named Bernice who had a cloth with a face on it. The cloth had miraculous curative powers and has been kept at St Peter’s Basilica in Rome since the 700s. In 1913, the Catholic Encyclopedia said that the image on the cloth was called the ‘true image of Jesus,’ which in latin is ‘vera icon.’ They go on to say that people confused the “cloth of the true image” to mean “cloth of the woman named Veronica.” Thus ‘Veronica’ is not a proper name, it is a transliteration. Apologies to my old friend Ronnie R.

Since ‘veronica’ means many things in many places, our menu today is a bit of this and a bit of that. But all is good and wholesome. Perhaps you will do a kindness for someone today.

Smoked Salmon Bake: 279 calories 8 g fat 2 g fiber 15 g protein 34.4 g carbs 225 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Gosh this is good. You must try it!

1 two-ounce egg ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley 1 Tbsp chevre [goat cheese] ¼ cup blueberries  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 scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon.  HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Prepare your optional beverage and dish the fruit.

Vegetable Quiche:  268 calories 14 g fat 3 g fiber 24 g protein 12.5 g carbs [8.5 g Complex] 293 mg Calcium  PB GF  I made this recipe with the idea of a crustless quiche [some might call it a fritatta or a tortilla] that didn’t break the bank on calories. Although the recipe should serve two, my portion was too large to finish. Use your judgement.

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

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

St Kilian

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

,While working on Dear Husband’s very German genealogy, I was surprised to find several men named “Kilian.” How did an Irish name get into the family? Saint Kilian/Cillian/Killian was born c. 640 in County Cavan, Ireland. At that time, Ireland followed an independent, home-grown Christianity of hermits and monasteries. Kilian was part of 11 monks who traveled to Rome. They were instructed to convert the pagans of Wurzburg in the Frankonian region [now in Bavarian Germany]. What a journey and such a culture-shock for our pious Kilian! He converted the Duke Gozbert, and thus his followers. But by teaching Leviticus Chapter 18, verse 16 about not marrying your brother’s widow, Kilian ran afoul of Lady Gailana who was Gozbert’s widowed sister-in-law. This Bible verse is the one that Henry VIII later cited in an effort to divorce his first wife Catherine of Aragon. Lady Gailana solved her problem by having Kilian and two of his followers beheaded. John the Baptist’s preaching on the same verse got him beheaded by King Herod. The verse in Leviticus is about maintaining family unity by preventing jealousy. However, in Deuteronomy Chapter 25, verse 5, a husband is told that he must marry his brother’s widow if she has no children. At any rate, Kilian died and his relics are in the Cathedral of Wurzburg. He is the patron saint of all of Franconia. And that is how an Irish name arrived in Bavaria!

Menu for the July 8th Feast of Saint Kilian: For his origins, a breakfast of corned-beef and cabbage — even though this is an Americanization of Irish boiled beef. For dinner, an unexpectedly German dinner salad: Pikanter Geflugelsalat mit Melone.

Corned Beef & Cabbage ScrOmelette: 154 calories 7.6 g fat 1 g fiber 14 g protein 6.5 g carbs [5.4 g Complex] 65 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  When St kilean’s day falls on a Fast Day, you are all set!

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.  ½ oz uncooked corned beef 1/3 cup cabbage, very thinly sliced ½ Tbsp cottage cheese pinch caraway seed + pinch thyme 1 oz apple   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]

Mince the beef and put in into a pan with ¼ cup water. Simmer until beef is cooked, then remove it to a small bowl. Put the cabbage in the water in the pan and simmer that until the cabbage is cooked – add more water as needed. Put the cabbage in the bowl with the cottage cheese and seasonings. Add some pepper, but you probably will NOT need to add salt, due to the corned beef. Mix the ingredients together. Heat a non-stick pan with some cooking spray and whisk the eggs. Put the beef/cabbage in the pan and distribute it over the surface. Quickly pour the eggs in and tip the pan to cover all the cabbage. Cook on one side, then flip and cook it some more. Fold and plate with the apple. ‘Tis a fine breakfast you’ll be having.

Honeydew-Chicken Salad:  264 calories 9 g fat 3 g fiber 23 g protein 23 g carbs 102 mg Calcium  PB GF The now-gone Manhattan restaurant Luchow’s created this recipe for their Sommer Fest menu of cooler fare. True, I swapped out some original ingredients for those with a lighter impact on the waistline. That said, this is a fine meal for a hot day. It makes you feel cooler just to look at it.  HINT: This recipe serves two [2] people.

5½ oz/1 cup chicken breast meat, cut in ½” cubes 2 oz dill pickle, chopped 2 Tbsp slivered almonds 2 oz red seedless grapes, each cut in two 8 ripe olives, halved 1 tsp capers 3 Tbsp plain yogurt + 1 Tbsp whipped cream cheese 2 cups crisp lettuce, roughly cut 1¼ cup honeyew melon, cut in ½” cubes

TIP: For the chicken, I cut 5.5 oz breast meat into cubes and poached them, the night before, in a little water until cooked. Place the chicken, pickle, nuts, grapes, olives, and capers in a bowl and stir to combine. Whisk the yogurt and cream cheese together and pour over the ingredients in the bowl. Gently add and mix in the lettuce. Arrange two small Romaine lettuce leaves on the plate and mound the salad atop them. Surround the salad with the honeydew. Lovely.

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

1 two-oz egg1.5 two-oz eggs 
smoked salmon + scallions1.5 cups dandelion leaves or crowns
chèvre cheesegarlic
parsley + blueberriessmoked uncured bacon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two eggs + tomato + zucchiniMediterranean Vegetables
red bell pepper + red onion +lettucechicken breast meat
mozzarella + cottage cheese + plain yogurtpolenta
Parmesan cheese + herbs + balsamic vinegar
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Zephyr

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to cellulitewarriors and weightlossguide101website who are now Following.

The pantheistic Hellenes had many deities. All the usual events of nature — wind, day, night, the arrival of Spring — these could all be explained by the actions of those immortals. Zephyr was one of the four winds, representing the soft, warm West winds of Spring. Botticelli depicted Zephyr in one of his most famous paintings, The Birth of Venus. The winds lived on an island, imprisoned underground by Aeolus, Master of the Winds. There were four tunnels leading to the outside in the direction of the four Cardinal Points. At the direction of the gods, Aeolus would open one of the tunnels and release the correct wind. Unfortunately, Zephyr has been locked up again, for the kindly wind has died and the air is hot and sultry in much of North America. For us in New Hampshire, the wind of Summer is from the South-West, bringing hot and humid weather from the Gulf coast. The Greeks had no wind like that, and no deity represents it. Perhaps these ‘un-godly’ weather conditions arise from another origin….

In honor of Zephyr and his fellow winds, our foods will be light and full of air. The Pao de Queijo are a new treat for us, while the Cheese Soufflé is an old favorite.

Brazilian Breakfast: 233 calories 11 g fat 1 g fiber 11 g protein 25.5 g carbs 201 mg Calcium  PB GF – if made with tapioca flour Here’s a breakfast to get a Brazillian out of bed in the morning: cheesey pao de queijo with meat and fruited yogurt.

2 pao de queijo 1 slice uncured bacon [20 calories] 2 oz fat-free plain yogurt + 2 fl oz applesauce, unsweetened   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Prepare the Pao de Queijo** in advance. Cook the bacon and stir together the yogurt and the applesauce. And that was simple.

PAO DE QUEIJO:  makes 15 puffs. recipe from thekitchn.com  Each = 79 calories 5 g fat 0 g fiber 2 g protein 7 g carbs 44 mg Calcium  This is a Brazillian favorite. Easy to make, with a super taste of cheese.

1/3 c olive oil ½ c water + ½ c skimmed milk 1 tsp salt 2 c. tapioca flour OR 1 c. tapioca flour + 1 c. white whole wheat flour [yeah. I know. NOT traditional.] 2 two-oz eggs 1 c. grated Parmesan cheese

Heat oven to 450F. Place the milk-water-oil and salt in a medium saucepan and bring to a gentle boil over medium heat, stirring occasionally. Remove from heat as soon as you see big bubbles coming through the milk. Add flour and stir with a wooden spoon until you see no more dry flour. The dough will be grainy and gelatinous. Put dough in a stand mixer with a paddle attachment. Beat dough for a few minutes at medium speed until it is smooth + is cool enough that you can hold your finger against the dough for several seconds. With the mixer on medium speed, beat in eggs, one at a time. Wait until the 1st egg is fully incorporated before adding the 2nd. Scrape down sides of the bowl as needed. Beat in cheese on medium speed until fully incorporated.  For small puffs, scoop dough by level tablespoons onto parchment-covered baking sheets, spacing about 1½“ apart (24/ baking sheet).  For larger puffs, scoop dough with a 1 oz/ 2 Tbsp scoop, spacing about 2” apart (12/ baking sheet). 

I used a 1.5 Tbsp scoop and made 15 puffs. Nice size. Place baking sheets in oven and immediately turn heat to 350°F. Bake 15 mins. Rotate baking sheets between racks and from front to back. Bake further, until puffed, dry on the outside, and just starting to turn golden-brown on the bottoms, 10 to 15 mins.

Cheese Souffle:  293 calories 19.5 g fat 1.4 g fiber 20 g protein 9.5 g carbs 290.5 mg Calcium Few foods are as amazing as a good souffle, which rises to airy heights of flavor. HINT: The recipe serves 2 [two] people.

2 egg yolks 2 egg whites ½ cup Bechamel sauce, no cheese 2 Tbsp chives/scallion green parts, snipped or sliced 2 oz Cheddar cheese, grated   per serving: 1½ oz steamed or roasted green beans

Separate the eggs, being very careful not to get any yolk in the whites. Whisk the yolks with the bechamel, then stir in the cheese and chives, along with salt & pepper to taste. Heat the oven to 400 F. Whip the egg whites until they are stiff. Combine a half cup of the whites with the egg yolk mixture and gently whisk together. Fold remaining egg whites into the yolk mixture and pour into a 1-quart oven-safe dish. [I like to use a 1-quart glass casserole with straight sides, which fits in the toaster oven.] Being as gentle as possible, pour the souffle mixture into the ungreased/unbuttered/unoiled baking dish and smooth out the top a bit. Bake for 25 minutes. Cook the beans. Serve the souffle by scooping it out onto the plates. Some like a soft souffle, which will sink rapidly. I prefer mine to be cooked through yet still be creamy on the inside. Absolutely delicious! 

Slow Days: Salmon for the 4th of July

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

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

Time was, salmon ran up the rivers of New England by the thousands every year on the way to their breeding streams. They were so common that servants had clauses written into their contracts to prevent their employers from feeding them salmon every day. By early July, there is a wonderful confluence of ingredients: fresh salmon, the new green peas, and the tiny first potatoes. These became the makings of a classic meal for a traditional 4th of July in the 1800s, before anyone had ever heard of hot dogs and hamburgers and barbecue grills. If you don’t believe me, you may consult James Beard’s American Cookery [pg.119] and the Boston Globe.

The salmon may be grilled, poached, or baked. The peas are newly liberated from their shells. The potatoes are roasted with olive oil, salt, and rosemary. A traditional [and attractive, and delicious] way to celebrate our Independence Day.

Canada Day

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

Canada Day is July 1st. It is not an ‘independence day,’ but it marks the agreement in 1867, that united Nova Scotia, New Brunswick, and “Canada” [as Quebec and Ontario were called] under one government. This was an out-growth of a conference in 1864, at which ‘confederation’ was discussed. So at last, the disparate provinces agreed to join under one name and one government. Provinces and territories from the West joined in turn. Originally, the July 1st was called “Dominion Day” and for a long time it was a celebration of ‘Canada-ness’ within the British Empire. By the turn of the century, it was a showcase for assimilation of non-Europeans. By 1967, the day became more about Canada as a melting-pot under their new flag. Canada finally became a sovereign nation in 1982. This year’s observation will be filled with mixed feelings due to the ongoing revelations of the horror of government-sponsored ‘residential schools’ for First Nations people and all the damage that caused to generations of indigenous citizens. In 1967, Prime Minister Lester Pearson said, “May the land over which this new flag flies remain united in freedom and justice … sensitive, tolerant and compassionate towards all.” Let us hope that Canada — and all nations — can live up to those words.

For any busy holiday, French Toast is a great choice for breakfast since part of the preparation is done the evening before. To cut out the shapes in the bread, we’ll use a maple-leaf cookie cutter in honor of Canada’s flag. Beef is very popular in Canada — whether pasture-raised PEI beef or steers from the high plains of Alberta — so our sliders will be just the thing.

National Holiday French Toast: 187 calories 6 g fat 2.6 g fiber 12.6 g protein 15 g carbs [4.4 g Complex] 95 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

4 slices 70-cal whole grain bread one 2-oz egg 2 Tbsp fat-free milk   per person: 1 oz strawberries, fresh or unsweetened frozen 1½ tsp maple syrup one 60-cal chicken sausage  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter — for Canada Day, I used little maple leafs. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice. 

Beef BBQ Sliders: 269 calories 5.6 g fat 5 g fiber 22.6 g protein 31 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the sauce and filling have been made for you. HINT: This serves TWO. Share with a friend or save half for lunch tomorrow.

3 Martins potato whole wheat slider buns  3.5 oz Corky’s Beef BBQ in sauce  per serving: 1.5 oz cherry tomatoes + ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. NB: Each serving is three halves of slider. Plate with the vegetables. Eat with pleasure.

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

2 two-oz eggs + Olive oil1.5 two-oz eggs 
tapioca flour + white whole wheat flourcorned beef + cabbage
Parmesan cheese + uncured baconcottage cheese + thyme
applesauce + plain yogurtcaraway seed + apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 2-oz eggscubed chicken breast + dill pickle + seedless grapes
bechamel sauce, no cheese
https://wordpress.com/post/fastingme.com/9725
slivered almonds + plain yogurt + capers
scallions/chivesripe olives + whipped cream cheese
Cheddar cheese + green beanscrisp lettuce + honeydew melon
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