Recipes for healthy dieting

Vermeer

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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 ______ who is now Following.

The Dutch Baroque style of painting was quite different from the Italian Baroque of Caravaggio. In both, light is a key factor — light contrasting with shadows to lead the eye into the painting and to guide the viewer to certain points. But while Caravaggio was all about sensuality and dramatic violence, the Dutch artists were about light: the clear, luminous, low-humidity light of Northern Europe. Johannes Vermeer was a painter in Delft: born, raised, and baptized in that city on 31 October, 1632. He appears to have been self-taught, although perhaps influenced by friends of his father who was an art dealer. Vermeer began to paint and he specialized in ‘interiors’ — people [mostly women] in rooms, doing ordinary things. The rooms are drenched in light from a window on the viewer’s left, making the colors of clothing and carpets glow, and bringing a sense of calm. He used expensive pigments and worked very slowly. Vermeer’s paintings have a clarity and perfection that makes them almost photographic. Indeed, in modern times, there has been much debate about whether he was merely ‘copying’ what he saw through a camera obscura — a viewing device that projects scenes onto a surface. For more about whether and how Vermeer used optical aids to create his art, give some time to the fascinating film Tim’s Vermeer, in which an inventor tries to duplicate The Music Lesson. However he did it, Vermeer produced some beautiful paintings, most of which were purchased by a single patron in Delft. When he died precipitously in 1675, his wife had difficulty paying his debts, and his work was forgotten. In the mid-1800s, he was rediscovered by a French art critic who wrote copiously of Vermeer and his 80+ works. There is no way that Vermeer painted that much in the 20 years that he was active! In the 1920s-30s, “newly discovered Vermeers” were coming out of the woodwork: forgeries all. He is one of the most forged and mis-attributed artists of all time, some forgeries fooling Nazi art hoarders. Now, around 34 works are said to be by Vermeer, and each one is a cherished peek into life in 17th century Delft. Which one is your favorite?

A Flemish breakfast and a simple supper for an artist who was not a financial success during his lifetime.

Holiday-After Breakfast: 139 calories 6 g fat 0.6 g fiber 14 g protein 6.4 g carb 37 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  The boiled egg and meat are typical of a Flemish breakfast that Vermeer would have known. I named it ‘Holiday-after’ as it employs a few left-overs from a feasting table, such as Easter as seen below.

1 two-oz egg, hardboiled 1.5 oz ham OR beef OR turkey  1.5 oz pineapple OR ¼ cup mixed berries 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

Warm the meat or not. Cut the fruit in bite-sized pieces. Plate the meat, egg, and fruit. Brew your beverages of choice. Sit down and relax with your easy anytime breakfast.

Fish Cakes:  212 calories 4 g fat 5 g fiber 9.6 g protein 34 g carbs 52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes.]   PB GF  This recipe is from Legal Seafood Cookbook,  from the restaurant chain in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.

NB: The Fish Cake recipe can produce 6 cakes, each 1/3 cup in size. Each cake = 92 calories 1.7 g fat 1 g fiber 8 g protein 12 g carbs 22 mg Calcium NB: The Fish Cake recipe can produce 8 cakes, each 1/4 cup in size. Each cake = 69 calories 1.3 g fat 0.6 g fiber 5 g protein 9 g carbs 16 mg Calcium 

1/3 cup green or white onion, chopped 1-2/3 cup mashed potatoes [no milk, no butter] ¼ tsp dry mustard + salt + pepper 1 two-oz egg 2 Tbsp milk 6 oz cooked fish [cod, haddock, salt cod, salmon or a mixture], flaked into small pieces 1 tsp butter ½ cup pickled beets 1 cup baby greens or sliced lettuce leaves cherry tomato ½ tsp olive oil + ½ tsp vinegar + salt + pepper

Combine the onion, potatoes, egg, seasonings, and milk, stirring. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes. 

T.R.

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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.

A Big Stick…a Teddy Bear…The Great White Fleet…Yes! they are all connected. Theodore Roosevelt was born on October 27, 1858, to a wealthy family in New York City. His was one of the Old Money Families who were described in the novels of Henry James and Edith Wharton. Asthma was his nemesis as a child but in his teen years, Theodore threw himself into vigorous activity to try to cure himself. Following the disastrous day that his beloved mother and darling wife both died, Roosevelt fled to his ranch in the wildness of the Dakota Territory for two years of riding, roping, ranching, hunting, camping, and dealing with grief. Upon his return to the New York, he threw himself with equal vigor into public service: leading his Rough Riders brigade during the Spanish-American War; reforming the police as commissioner of New York City; serving as Governor of New York; being tapped as Vice-President to William McKinley. When McKinley was assassinated, Roosevelt served out his term as president and then was elected in his own right. Roosevelt worked tirelessly for the common good, establishing national parks and national forest service; breaking up trusts and monopolies; creating irrigation projects for farmland. On the international stage he ‘walked softly and carried a big stick.’ Completing the Panama Canal did a lot for world trade. Settling the Russo-Japanese War did a lot for world peace. Sending a huge navy flotilla, all painted white for greater visibility and dubbed the Great White Fleet, around the world did a lot for America’s status. After his presidential term was over, Roosevelt went on a safari [many victims ended up at the Smithsonian Museum], then ran for president again. Unsuccessfully. He found time to write more than 35 books and to be the engaged father of six children. In 1917, he volunteered to raise and lead a militia unit to fight in France. He was turned down and in 1919, he died. Theodore Roosevelt once said, “No man has had a happier life than I have led; a happier life in every way.”

As a Progressive Republican, Teddy promoted projects that would benefit the common people rather than the fat-cats. This leads us to a breakfast named after Robin Hood, who had sort of the same idea. Since Roosevelt loved hunting [sometimes not wisely but too well], venison should be on the dinner menu. Once on a hunting trip, there was no game to be found. A bear was caught and tied to a tree for him to shoot. Roosevelt, saying it would be unsportsmanlike, would not kill it. A New York toymaker who heard that story, marketed a stuffed bear and called it “Teddy.” As Roosevelt himself would have said, “Bully!”

Robin Hood Egg: 150 calories 6 g fat 1 g fiber 15 g protein 26 g carbs [7 g Complex] 111 mg Calcium  PB NB: The food values given above are for the egg bake and fruit only, not the optional beverages. What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline.

½ Arnold multi-grain Sandwich Thin or similar 2 oz sliced tomato one 2-oz egg 1 slice Jones-brand “Canadian bacon” [1 round= 1 oz = 20 calories]   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 

Lightly toast the sandwich thin and plate it. Broil the tomato slice and lightly cook the Canadian bacon while you fry the egg in a pan lightly-spritzed with non-cook spray. Assemble the layers in your order of preference and pour the optional beverages. Tuck [not Friar Tuck] in with knife and fork.

Venison Stew: 250 calories 4.5 g fat 5.5 g fiber 25.6 g protein 26.4 g carbs 52.5 mg Calcium   GF  What a wonderful meal for an Autumn evening. Rich flavors and low calories – my kind of dinner.  TIP: Double the recipe and freeze half for another fine meal later or invite a friend to share it with you.

½ cup chicken stock 2 Tbsp fresh cranberries [NOT dried] 2 oz mushrooms ½ tsp dried thyme ½ oz dried apples 2½ oz venison, cooked or raw 1 Tbsp half&half [blend cream] 1½ oz cauliflower florets 1 oz carrots cut as coins

If venison is raw, pan sear it for 2-3 minutes per side to undercook it. Slice into larger-than-bite-size pieces and set aside. Spritz a small cast iron pan with non-stick spray and add the cauliflower and carrots. Spray the vegetables, sprinkle with salt and rosemary and roast at 400 F. for 15-20 minutes or until tender. Put stock, berries, mushrooms, and thyme in a sauce pan and simmer until berries start to pop. Add the apples, venison and blend cream. Simmer until all is warm and apples are soft. Taste for seasonings and plate with the roasted vegetables.

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

1 two-oz egg, hard-boiled1.5 two-oz eggs 
beef, ham, or turkey from a roast2″ diameter slice pepperoni
pineapple or mixed berriesmozzarella cheese + bell pepper
crushed tomato + apple/applesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

6 oz cooked fish + mashed potatoescabbage + carrot + ginger + oil
green/white onion + 2-oz egg3.5 oz roast beef + soy sauce
dry mustard + butter + beets7″ spring roll wrappers + scallion
lettuce + oil + vinegaroyster sauce + Sriracha or other hot sauce
Sparkling waterSparkling water

Gothic

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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.

October 24, 1260, saw the dedication of Chartres Cathedral in the Department of Eure-et-Loire, France. The church was begun in 1220, and following the example of St Denis, North of Paris, Notre-Dame de Chartres became what is called the epitome of Gothic architecture. So, what does that mean? The Goths-Visagoths-Ostragoths were a Germanic tribe that was there to pick up the pieces [after creating the pieces] at the fall of the Roman Empire. They were considered to be barbarians. In the 1100s, a new style of architecture arose in France. Instead of the solid Romanesque churches, with their small windows in thick walls which created ‘the mystery of the dark’ for worshippers, the new style had larger windows in thinner walls. The walls were held up by exterior supports, called flying-buttresses, permitting huge windows of stained glass. This bright colorful interior created ‘the mystery of the light’ for worshippers, the colored light signifying the transformative power of faith. This style caught on and was soon seen everywhere in the 13th, 14th, and 15th centuries. In the 1500s, Georgio Vasari, the Florentine art critic, called the style ‘Gothic,’ thus dismissing it as barbarian. Chartres is everything a Gothic church should be: soaring to the heavens [118 feet high inside], with pointed arches supporting the ceiling, the richly decorated nave is flooded with blue light from the marvelous stained-glass windows. Of course, ‘Gothic’ also refers to a style of post-Romantic literature, dealing with mysterious characters [think Frankenstein, Dracula] and in the present day, Goth is a music genre and a counter-culture style. If you want modern Goth, read Interview with a Vampire. If you want to be in awe, visit the Cathedral of Chartres. Watch this enlightening and amusing TED lesson which traces the word ‘Goth’ through all its iterations.

The workers on the Cathedral of Chartres would have loved to have eaten a simple ham+egg breakfast, but they probably got gruel instead. The stonemasons, hod-carriers, glass-blowers, and un-skilled laborers were not mistreated, but feeding an army of workers did not lead to fine cooking. The dinner of fish and grains is a more typical meal of the medieval time.

Ham Bake: 135 calories 6 g fat 1.6 g fiber 10 g protein 5 g carbs [3.6 g Complex] 61.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  This is the yummy baked version of a ham omelette.

1 two-oz egg ½ oz 3 % fat ham from the deli, minced 1.5 tsp reduced fat ricotta 2 tsp chives/scallion, chopped ½ tsp Dijon mustard large pinch of crumbled sage 1 oz peach OR 2 oz unsweetened 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 a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheese, and seasonings and pour into ramekin. Bake 12-15 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Haddock w/ Farro & Chickpeas:  252 calories 3.6 g fat 7 g fiber 19 g protein 38.4 g carbs 37.5 mg Calcium   PB GF  The whole grains and chickpeas help to make a small amount of fish taste like a lot more. Then you add a vegetable of your choice. Good stuff.

¾ cup chickpea ragout ½ c cooked farro 2 oz raw or cooked haddock PLUS: 2 oz broccoli OR 2½ oz carrots OR 2½ oz green beans OR 2 oz beets each adds about 20 calories and an average of 2 g fiber to the meal

Cook the farro in one pan and the vegetable in another. Combine the cooked farro with the chickpea ragout and season to taste.  If the fish is raw, place on top of farro-ragout in a pan, cover and cook until vegetables are warm and fish is cooked.  If fish is cooked, add to cooked vegetables and heat gently. Plate alongside vegetables.

Dem Bones

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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.

Toe bone connected to the foot bone
Foot bone connected to the heel bone
Heel bone connected to the ankle bone
Ankle bone connected to the leg bone
Leg bone connected to the knee bone
Knee bone connected to the thigh bone
Thigh bone connected to the hip bone
Hip bone connected to the back bone
Back bone connected to the shoulder bone
Shoulder bone connected to the neck bone
Neck bone connected to the head bone
Hear the word of the Lord.

Chorus
Dem bones, dem bones gonna walk around.
Dem bones, dem bones gonna walk around.
Dem bones, dem bones gonna walk around.
Now hear the word of the Lord.

The song “Dem Bones,” written by brothers JW and JR Johnson is based on  Ezekiel 37:1–14, in which the prophet visits a valley of bones and says that the bones will be raised up, rearticulated, and taken to glory on the day of resurrection. The song was recorded many times and is popular at summer camp sing-a-longs. But what are bones? The human body has 213 bones. These are made of osteons. Bones are not solid, rigid structures: they are either honey-combed inside or they are like tubes with bone marrow inside. Bones grow from before birth and into old age. There is a dynamic equilibrium between the cells’ process of bone removal and bone replacement, all of which happens naturally. Bone replacement can be slowed by a reduction of estrogen in the body [in older women]; by a reduction of testosterone in the body [in older men]; by a lack of Calcium and Vitamin D in the body; by a decrease in weight-bearing exercise; by an excess of sugar, protein, and Sodium in the diet; or by genetic factors. As the bones lose Calcium, one develops osteopenia, which is discovered during a Bone Mineral Density evaluation. What to do about it is the conundrum. Some physicians recommend one of the many prescription drugs that are available. They strengthen the bones, but also make them more brittle. Some might recommend an increase of Calcium in the diet, such as yogurt, cheese, and dark leafy greens. Calcium in foods is preferable to Calcium supplements, as it is more readily absorbed by the body. The recommended amount of Calcium per day is 1200mg. When my physician talked to me about my osteopenia, I suggested a year of exercise and increased dietary Calcium. She agreed. In that year, the density of my femur increased by 9%!! Since then, I have been vigilant about Calcium intake. I walk. I don’t shy away from carrying loads [bags of bird seed] for short distances. And I drink my Green Milk [milk, spinach, dates] every day. October 20 is World Osteoporosis Day. Be good to your bones — they have to last you a life-time.

With the limited calories one eats on a Fast Day, it can be difficult to set enough Calcium. The meals below provide 331 mg Calcium, which is one quarter of the requirement for the day! [when you add the Mocha Cafe au Lait and Berry-Yogurt Smoothie, you bring it up to 492 mg Calcium] If on the other days of the week one exceeds the daily recommendation, it will all average out.

Ukranian Omelette: 155 calories 8 g fat 0.6 g fiber 17 g protein 3.5 g carbs 82 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I am told that this is a popular breakfast in Ukraine. And once you eat it, you will see why.

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 cup cottage cheese, reduced fat = 2% fat 2 Tbsp sliced mushrooms 2 Tbsp chives/scallions, minced black pepper   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]

Warm the mushrooms in a small saute pan, then add the cottage cheese and stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk the egg and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until it is all rolled. Plate and eat. Very nice.

Chicken Parmesan: 238 calories 2.6 g fat 4.5 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium   PG GF – if using GF bread crumbs  At last! The restaurant classic made suitable for Fasters. And it is delicious. 

3½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated 1 tsp dried oregano and/or thyme ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or jarred ¾ oz mozzarella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. For atmosphere, light a candle stuck in a wine bottle.

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

1 two-oz egg1 two-oz egg 
3%-fat ham + applesauce OR peach.5 oz multi-grain sandwich thin
2%-fat ricotta + sageslicing tomato
chives/scallion + Dijon mustardCanadian or back bacon or 1 oz ham
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

haddock 2.5 oz venison, cooked or raw + mushrooms
chickpea ragouthalf&half [blend cream] + chicken stock
farrocauliflower + carrot + thyme
broccoli OR carrots OR green beans OR beetsfresh/frozen cranberries + dried apple
Sparkling waterSparkling water

Curious Incident, London, 1814

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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.

Sometimes an event occurs that is so bizarre that you can’t believe it happened. Here is one such story. The Horse Shoe Brewery was located in London’s East End on Tottenham Court Road. This was definitely the poor side of town [Pygmalion‘s ‘Eliza Doolittle’ sold flowers there] but breweries did a good business. In 1810, in an effort to upgrade or modernize, the Horse Shoe’s owners installed a new fermentation tank for their brown porter. It was 22 feet tall — a gigantic wooden vessel holding 3500 barrels, and bound with stout iron bands. Business was booming for the Horse Shoe. Until October 17, 1814. One of the iron bands broke, but no one noticed — of if they did, it would be assumed that the other bands would hold firm. They didn’t. When the tank ruptured, the force of it broke other tanks nearby. The pressure pushed out the back wall of the room and a 15-foot wave of beer in various stages of fermentation rolled down the street. This sounds hilarious, until you realize that people were injured badly and some died. At a toddler’s Irish wake, the deceased was soon joined in the afterlife by four mourners. A woman and her daughter drowned in their basement apartment. From far and wide came residents with buckets and pitchers, scooping up the beer to take home. Several days later, a man died of alcohol poisoning, the 9th death attributed to the flood. Those affected were London’s poorest and they had no assistance to help them recover. Courts ruled the event as an ‘act of God’ so no compensation was given to people who lost their homes or shops. Insurance payouts allowed the brewery to rebuild and continue until 1920. For weeks, the neighborhood ‘smelled like a brewery.’ The memory of the curious incident of 1814 left the neighborhood along with the smell of beer. A theater was constructed on the site and nothing is left of the Horse Shoe Brewery.

For our meals consist curious combinations. You have eaten a reuben sandwich, right? How ’bout those ingredients at breakfast in eggs? Yummy! You might have had salmon cakes, but have you had them with a taste of Asia baked in? Delicious.

Reuben Bake: 141 calories 7 g fat 2 g fiber 10.5 g protein 9 g carbs 78 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  What is more delicious than a good reuben sandwich at lunch? This deli delight is here as a flavorful breakfast and its a winner. Not Kosher, due to the cheese served with the beef.

One 2-oz egg ½ oz corned beef 1½ Tbsp sauerkraut [1.5 oz] ½ wedge Laughing Cow cheese 1 tsp catsup 2 oz strawberries  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]

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Chop the corned beef. Chop the sauerkraut. Cream the cheese with the catsup and stir in the beef and ‘kraut. Whisk in the egg and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, prepare the beverages and portion the fruit. Mmmmmmm – reuben 🙂

Salmon Cakes: 233 calories 10.5 g fat 1.5 g fiber 21.5 g protein 10.5 g carbs 46 mg Calcium  PB GF – if using GF bread  Eating Well magazine is the source of this fine recipe. Serve with Corn-Tomato Salsa, a Side Salad, or Coleslaw to add up to 61 calories, taking the total for the meal to 294 calories.

4 cakes. Sv 2Cast iron or non-stick pan. 1/3 cup measure 
1 c cooked salmon
one 2 oz egg
2 Tbsp red onion
1 Tbsp coriander seeds 1 Tbsp chile-garlic sauce
1 Tbsp soy sauce
1 tsp 5-spice powder		Flake the salmon. 
Whisk egg.
 Chop the onion finely. 
Crush or grind coriander. Use fresh cilantro if you have it. 
Add other seasonings and combine well.
½ c/1 oz fresh bread crumbsFold in bread crumbs. Form in 1/3 c patties.
1 tsp sesame oilHeat oil in skillet over medium-high heat. Cook cakes 3 mins per side.
½ cup coleslaw -OR- 1 cup zucchini
½ cup Corn-Tomato Salsa		Adds 41 calories………Adds 35 calories
Adds 61 calories

Slow Days: Corn Fritter Breakfast

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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.

Fresh corn is a food that comes but once a year, and that is in late Summer. True, supermarkets will offer corn on the cob in May, but they have to bring it in from far away. To get the full effect, you must get your corn locally and in season. After you cook up a batch for dinner-time feasting along with burgers or grilled chicken, cut the cooked kernels off the remaining ears and turn them into Corn Fritters. Southerners would insist that a fritter must be deep-fat fried, but in New Hampshire, a griddle works very well and is easier. Here in Northern New England, these delights are served many ways: as a savory side dish, if chopped chives or scallions are added; as a cocktail nibble when prepared as tiny rounds; as a first course at dinner, with maple syrup [Yes, seriously. Children swoon at this]; as a dessert, with maple syrup; and at breakfast, with maple syrup. Can you tell that we like our fritters? Here are two recipes to try:

Fannie Farmer Cookbookmakes ten 4” diameter fritters
1 cup corn kernels, drained if canned 1 egg yolkStir together.
½ cup + 2 Tbsp white whole wheat flour ½ tsp baking powder ½ tsp salt
pinch of paprika		Sift or stir together with a fork.Add to the corn/yolk.
1 egg whiteBeat until stiff and fold into the corn/flour mixture.
Pan greased with bacon fat.

For each fritter, pour 3 Tbsp batter into the hot pan. Don’t let it spread too widely. You should get 2 or 3 into a 10” pan or use a larger griddle. Cook a few minutes until bottom is set and brown. 
Flip and cook a little longer. 
Maple syrupServe hot with maple syrup.

For a complete breakfast, I cooked up some back bacon and wrapped it around slices of sweet, ripe melon. Here are those fritters, waiting for the maple syrup!
thekitchn.com7 three-inch fritters
1/4 cup all-purpose flour 1/2 cup white whole wheat flour
1 Tbsp fine yellow cornmeal 1.5 tsp granulated sugar
1 tsp baking powder 1/2 tsp kosher salt
1/4 tsp cayenne pepper		Whisk flour, cornmeal, sugar, baking powder, salt, and cayenne pepper together in a large bowl.
1.5 c. corn kernels 
1 Tbsp New Mexico green/red chiles 1 Tbsp chopped fresh chives 		Seed and mince the jalapeno, if using. Toss these with dry ingredients until the vegetables are coated.
1/4 c. whole milk
1 large egg		Mix together in a measuring cup until incorporated, then pour into flour-corn. Stir until all flour is moistened. Batter will be quite thick, but do not overmix. Let sit.
Wipe pan with a paper towel dipped in vegetable oil OR spray with cooking sprayHeat oil into a large cast iron skillet over medium heat until shimmering. Drop 1/4-cup portions of batter evenly around pan and flatten each slightly. Cook until golden-brown on the bottom, 2-3 mins. 
Flip cakes and cook until puffed, brown and cooked through, 2-3 mins more. If using frozen corn kernels, they may need 1-2 minutes more cook time per side.
Remove fritters to a towel-lined basket. Keep making fritters with remaining batter. 
Maple syrupPlate fritters, serve warm or at room temperature.

Queen Mary on Trial

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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.

Mary Stuart was born to be a queen, and she became the Queen of Scots in 1542, when she was six days old. Her life was filled with failed love affairs and religious strife. She was raised as a Catholic and was engaged as an infant to Edward, son of Henry VIII, the Protestant king of England. The Scots Catholics put the kibosh on that, and Mary was engaged to the child Dauphin of France. She was sent to Paris at age five to be raised and groomed at Court. As teenagers, they married in 1558, with Mary wearing a non-traditional white wedding dress. Prince Francois became king, but a year and a half into marriage, he died. Meanwhile, in England, Edward was dead, Henry VIII was dead, and the crown went to Mary, Henry’s Catholic elder daughter. After her sister’s death, Protestant Elizabeth took the throne although some thought that Mary of Scotland had a claim, being the great-niece of Henry VIII. Mary returned to Scotland and tried to tread a line between the Catholic and Protestant factions, guided by her brother Lord James, a Protestant. She did not take well to guidance, it seems. Mary married Lord Darnley and bore him a son. But their marriage failed and he was found dead of strangulation. Within a few months, Mary was the wife of Lord Bothwell, prime suspect in the murder of Darnley. This hot mess lead the Scottish nobles to force her to turn over the crown to her baby son, James. Mary was imprisoned, but escaped and crossed into England, convinced that her cousin Elizabeth would be sympathetic to her. She wasn’t. Elizabeth feared that Mary would rouse the support of the closeted Catholics of England, so Mary went to house arrest again in 1568. For the next 17 years, Mary was shuttled from one secure location to another. Her supporters hatched plots to free her, to assassinate Queen Elizabeth, to put Mary of Scotland on the throne. All of this intrigue lead to Mary being put on trial for treason against the English Crown in October, 1586. It was a foregone conclusion that Mary would be found guilty. She was beheaded in February of 1587. Her son James became King of Scotland and England, something his mother only dreamed of.

For Mary, smoked meat at breakfast and haggis at dinner, two very Scottish foods for a queen who spoke mostly French. Although she reigned in Scotland for only six years, Mary’s life still captures the imagination 400+ years later.

Smoked Sausage ScrOmelette: 158 calories 10 g fat 1 g fiber 13.6 g protein 8 g carbs 45 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Having been gifted with Dakin Farms smoked chicken sausage,  we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. NB: If substituting another brand of sausage, choose one that has 30 calories per ounce.

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.   ¾ oz Dakin Farm cob-smoked chicken sausage, diced 1.5 tsp each oregano and parsley, chopped 2 oz apple OR apple sauce, unsweetened  Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

Haggis Spring Rolls: 262 calories 13 g fat 3 g fiber 23 g protein 26 g carbs 41 mg Calcium PB The first time I enjoyed these was at the Whiski Rooms in Edinburgh, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval.

4 six-inch rice spring roll wrappers/skins 8 Tbsp haggis filling  1 cup lettuce leaves sliced into <½” strips ½ oz carrot, grated 1 tsp flavored olive oil 1 tsp red wine vinegar finishing salt 1½ tsp Thai hot chili sauce ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside]

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place one spring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1st turn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis, cue the bagpipes.

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

1 two-oz egg1.5 two-oz eggs 
corned beef slices2%-fat cottage cheese
catsup + sauerkrautmushrooms
strawberrieschives or scallions
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1 cup cooked salmon + 1 two-oz egg + fresh bread crumbs3.5 oz chicken breast + Parmesan cheese
red onion + coriander or cilantro + sesame oil¼ cup marinara sauce + Fresh bread crumbs
Chili-garlic sauce + soy sauce + 5-spice powder Mozzarella cheese + cottage cheese
side salad or Corn-tomato salsa or coleslawBaby greens + carrot + vinaigrette
Sparkling waterSparkling water

732, Tours

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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.

October 10, 732 CE is very important in the history of France. School children and French majors alike know that date. Charles was the ‘king’ of Frankia. [actually, he was the ‘Mayor of the Palace’ but he functioned as king] Let’s look at that sentence before we move on. The kingdom was named ‘Frankia’ because it was founded by and run by the Franks, a Germanic Tribe that came to power in the vacuum left by the Romans’ departure. “Frankia” became softened into “France” and so we have a famous king who’s people named a future nation. But in 732 that future nation was far from secure. To the South, in Iberia [modern Spain/Portugal], the Muslims had taken control, establishing a foot-hold in Europe. Having done that, they set their sights on the land over the Pyrenees. Emir Abdul Rahman Al Ghafiqi Abd al Rahman led his army across and around the mountains, and regrouped in South-Western France. From there they marched North, taking all the country-side before them. Charles had been dealing with border skirmishes in the South for years, including those against a pesky duke, but this was the limit. With the invaders a mere 127 miles from Paris, he took an army of possibly 20,000 soldiers to confront the Muslims. Al Rahman’s army was well armoured and mounted on horses with stirrups. They numbered 25,000 men, and since many of them were out skirmishing, raiding, and scouting, the Emir waited until they returned to start the fight. This gave Charles time to choose his ground to his advantage while Al Rahman gathered his men. By rights the Muslims, with their superior calvary and numbers, should have won the day. But Charles’ army formed a Roman Square and withstood all attacks. At one point in the fighting, part of al Rahman’s army left to guard their supply train. Other units thought it was a retreat, and joined them. As more men left the battlefield, al Rahman was surrounded and killed. By morning, all the Muslims were gone, the battle was over, and Charles earned the moniker “Martel,” “the Hammer.” Some historians call this the victory of Christianity over Islam. Some say it was the moment when France became a sovereign nation capable of defending itself. It did mark the start of the Carolingian Dynasty, but it was not the last time that the Muslims tried to take land in France. One enduring result of the campagne was that some of the army stayed in the region of Aquitaine. These were goat-herders who tended flocks brought along to feed the troops. Today their descendants produce a variety of goat-milk cheeses which are popular in South-Western France. Our favorite is the divine ‘Cabécou,’ little disks of cheese which ripen over four weeks, changing texture and flavour all the while.

The Muslims were from the Levant and then swept through northern Africa, picking up converts among the Berbers and Moors. Our breakfast has Levantine origins. The dinner is a Spanish soup with the French influence of piment d’esplette and ingredients that are more French than Spanish.

Levantine Lamb Bake: 219 calories 14 g fat 1 g fiber 26 g protein 8 g carbs 108.6 mg Calcium   PB GF Let’s take all the popular flavors of the Eastern Mediterranean and bake them with eggs. Great idea!! [If this sounds familiar, it is based on Lamb Gozleme [see 2 February, 2022] , which was featured previously. If you had left-over filling (about 2 Tbsp), you could use it instead of the tomatoes/feta/olive /lamb/spinach in the recipe below.

1 two-oz egg ¼ oz tomatoes, small dice 1/8 oz feta cheese, small dice 1 Kalamata olive, small dice 1/8 oz cooked lamb meat, small dice 1/8 oz spinach, chopped oregano + salt + pepper 2 oz peach or nectarine   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

Prepare all the vegetables, meat, and cheese, and combine them well in a small bowl with the seasonings. Spray an oven-safe dish with non-stick spray and turn the bowl contents into the dish. Whisk the egg and pour over the other ingredients. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the hot beverage. If I knew how, I’d say ‘delicious!’ in Greek, Turkish, Syrian, Palastinian, Hebrew, and Egyptian.

Green Gazpacho with Shrimp: 279 calories 19 g fat 2 g fiber 13 g protein 11 g carbs 56 mg Calcium  PB GF  Author Martin Walker’s policeman, Bruno, prepares this dish, and you might wish to as well. HINT: The recipe makes 3 cups of soup, to serve three [3] people.

1½ green peppers [9 oz] cut in ½” dice
3 fl oz dry white or rose wine 		Put 1/3 of the peppers in a blender with the wine. Pulse a bit, then add 1/3 more peppers and pulse again. Add remaining peppers and pulse.
½ large cucumber [5 oz] cut in ½” dice Add the chopped cucumber and pulse a few times.
75 ml/4 Tbsp good olive oil
4 tsp white wine vinegar
tarragon sprig
2 cloves garlic, chopped ½ cup onion, chopped
salt & pepper to taste 		Add the rest of the ingredients and blend until the soup is still a little chunky. Pour into another container and chill 30 minutes or more.
Per serving: 2 oz small shrimp piment d’espletteSprinkle shrimp with piment and cook. Pour soup into a serving bowl and top with cooked shrimp.

Under the Influence: Nova Scotia

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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.

Locations are shaped by the peoples who inhabit them. Local cuisines are influenced by the peoples who move into an area, bringing new food stuffs and new techniques. The Canadian provence that is now called “Nova Scotia” was originally settled by the Mi’kmaq people who called their land “Mi’kma’ki.” They were the Eastern relatives of the Abenaki of New Hampshire and Maine [see 10 October, 2021]. In 1632, French settlers arrived and called the land “Acadia.” The Scots came in 1773, eventually taking over Cape Breton Island and giving the province its name: ‘New Scotland’ or Nova Scotia in latin. Scottish language and food still pervade beautiful Cape Breton, recently raked over by Hurricane Fiona, September 2022. The English were a major population from that time too, building up Halifax as a commercial and military hub. In the late 1800s and early decades of the 1900s immigrants arrived in the city to earn a living in a new land. A Greek restauranteur named  Peter Gamoulakos tried selling lamb gyros, but they were not so popular. He changed the meat to beef, added a sweet new sauce, and the Donair was born. Halifax has been crazy for Donair as a late-night snack since it was commercialized in 1971. In case you didn’t know, October is Mi’kmaq History Month.

Haggis is the best food for honouring the Scots who pioneered New Scotland and raised sheep. The dinner of Donair shows the influence of immigrants from the Mediterranean. Donair is available at every pizza joint and you can buy the components to make it at home. Quite frankly, the sweet, flabby commercial donair leaves me cold. I took the original elements and made it my way. Halagonians may scream, but there it is.

On the left, packaged Donair Meat, and on the right, ready-made Donair Sauce.

Haggis Bake: 144 calories 8 g fat 1.4 g fiber 13 g protein 8.6 g carbs 37 mg Calcium PB GF  Haggis could be described as a Scottish lamb sausage. ‘Sausage and eggs’ are a winning combination, so why not ‘haggis and eggs’? Canned haggis is available some places, or prepare your own from my recipe.

1 two-oz egg 2.5 Tbsp/0.7oz haggis  1 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

Whisk together the egg and haggis, and pour into an oven-safe dish which has been spritzed with non-stick spray. Bake at 350 F for 12-15 minutes. Portion the fruit, pour the optional beverages, and have a bonny day.

Donair: 297 calories 15.5 g fat 2.5 g fiber 19 g protein 18.5 g carbs 96 mg Calcium  PB  The original Halifax Donair is based on a lamb gyro sandwich, so here it goes back to its roots. You can prepare the bread dough in advance and cook it right then, or cook it in advance.

1 gozleme bread made from 2.4 oz dough 3 oz ground lamb 1 oz tomatoes, diced  2 Tbsp raw onion, chopped 2 Tbsp ‘donair sauce’ + 1/4 cup cucumber with plain yogurt and dill carrot sticks

+’My Donair Sauce‘  makes ~ 2 Tbsp, enough for one serving 2 Tbsp vanilla yogurt 2 tsp cider vinegar 2 tsp garlic powder Stir together and put in a side dish for serving.

Prepare gozleme bread, dividing the dough into 4 portions. [You need one bread per person for this meal] Roll as thinly as you can to create a large round. Cook bread on a griddle on both sides. Brown the lamb meat and drain off all the fat. While the lamb is cooking, dice the tomato and chop the onion. Prepare the sauce. Plate the bread and top with lamb. Season with salt and pepper. Top with tomato and onion. Put the dish of sauce on the plate. Spoon on sauce to taste, then bring up the sides of the bread to enclose the toppings and start eating. That’s what donair should taste like!

If you want to see what Donair has become in the modern era, watch this: https://www.youtube.com/watch?v=Px0vBD5DBx4

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

1 two-oz egg + kalamata olive1.5 two-oz eggs 
tomato + feta cheesesmoked chicken sausage
cooked lamb + spinachoregano + parsley
oregano + peach/nectarineapplesauce or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

green bell pepper + cucumber4 six-inch rice spring roll wrappers
olive oil + white wine vinegar + garliccarrot + Haggis filling 
tarragon + onion + dry white winelettuce + cherry tomatoes
small shrimp + piment d’espletteflavorful oil + vinegar
Sparkling waterSparkling water

Vercingetorix

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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.

Who was Julius Caesar’s most feared opponent? Vercingetorix, a leader of the Gauls, who lived from 82-46 BCE, that’s who. In 52 BCE, Caesar left Gaul for the winter, thinking that he had sufficiently subdued it in the three years since he had crossed the Rubicon. [ ] It was then that the leader of the Averni Tribe [who gave their name to the Auvergne Region], decided to act. [The Averni were Celts living in Gaul, thus they were Gallic Celts.] Vercingetorix had served in the Roman army, proving himself to be an able cavalry officer, while learning tactics and strategy. The Gallic captain waged a skillful campaign of guerrilla war: cutting supply lines, destroying bridges, making lightning attacks then fading away, stealing weapons, and placing informants in the enemy camp. As his forces earned victories left and right, other Celtic tribes joined until most of them were united under Vercingetorix’ leadership. Thus he is known as the earliest leader of a ‘united’ ‘France.’ Caesar returned to Gaul with his army and took to the field. Finally, he had Vercingetorix and a portion of his men surrounded at the town of Alésia in Burgundy. The Romans laid siege and built war engines to take the walls. The Celts resisted but had only one month’s food supply. A rescuing army could not break the siege and retreated. The Romans built a wall outside the wall of the town. Starving women and children came out of Alésia, asking to be taken into slavery rather than starve. The Romans left them there, and they starved. Eventually, the city was taken after Vercingetorix, in full armor, rode into the Roman’s camp and surrendered. His noble bearing and bravery was said to have moved some of the Italian conquerers. Caesar hauled the Celt back to Rome and imprisioned him. The last time he was seen in public was in 46 BCE, when he was exhibited during a victory parade. Soon after that, Vercingetorix was executed, probably by strangulation. A few years later, Julius Caesar would also be murdered.

The Gallic Celts lived close to the land, farming, foraging, and hunting. Our meals today involve vegetables and mushrooms and eggs, all ingredients in the Gauls’ larder.

Roasted Vegetable Bake: 157 calories 7 g fat 2 g fiber 8 g protein 7 g carbs 74.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.

1 two-oz egg 2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce 1/8 oz Gruyere cheese, grated 1½ Tbsp marinara sauce  2 oz strawberries  or peaches 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]

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion that delicious fruit, and enjoy a healthy, yummy start to your day.

Mushroom Tart: 268 calories 10 g fat 3 g fiber 22.6 g protein 16.4 g carbs 241 mg Calcium  PB GF – if you substitute 25 calories of GF bread   The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. Mushrooms are so traditional for Autumn, whether foraged or purchased.

1 small clove garlic ¼ cup leeks, white and/or green parts, sliced 6 oz mushrooms, cut into chunks or slices 2 Tbsp white wine two 2-oz eggs ¼ cup fat-free milk ¼ cup Gruyere cheese, grated ½ cup lowfat cottage cheese, drained 1¼ oz carrots ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare the carrots and slice the Sandwich Thin, toasting it if you wish. A tasty Autumn meal.