Hot Time in the Old Town

October 7, 2018October 26, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Fashion-Creative who is now Following.

“Chicago Fire.” Those words could conjure a restaurant; a TV series; a soccer/futbol team; a popular children’s ditty; or an event from 1871. I never went to that restaurant, I don’t watch the TV show, and I don’t follow soccer. But I did grow up singing that song and being told that a cow kicking over a lantern [due to the carelessness of the owner] was the cause of the Great Chicago Fire of October 8, 1871. Chicago was a fast-growing city, buildings quickly thrown up with wood for framing and wooden sidewalks. Population density was high in the city center and some famous new buildings, like the storied Palmer House Hotel, had just opened. At 9 pm, a fire began in the southwest corner of the town. Fanned by a SW wind, the flames eagerly fed on the dry structures ahead of it and spread rapidly. By the time it was out, 31% of the population was homeless, and the city center was destroyed. The fire had consequences and beneficial outcomes: new building codes and architects flocking to the city to begin the ‘Great Rebuilding.’ This lead to the “Chicago School” of architecture, some of which is seen today during the delightfully interesting ‘architectural river cruise‘.

The foods today recognize post-fire Chicago. Immigrants have flocked to the city, not always receiving a warm welcome. But they helped the city to grow and flourish and they added their foods to the culture. There are now more Mexicans in Chicago than in the city of Veracruz! So, the breakfast features Mexican Pickled Vegetables. The dinner spotlights the famous Chicago Hot Dog, born of the stock yards and the German workers there.

Mexicali Bake: 271 calories 7 g fat 3.8 g fiber 13 g protein 38.7 g carbs 234 mg Calcium PB GF Remarkable how the bright pickle flavor and the creamy cheese compliment each other. Mexicali Bake w: grapes 1 two-oz egg 2 Tbsp Mexican Pickles, chopped [see Spicy II, 12 September, 2018 for recipe] 2 Tbsp Cheddar cheese, grated pinch cumin + big pinch oregano [Mexican oregano if you have it] grapes nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350° F. Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinkle the cheese over the pickles. Whisk the egg and seasonings together, and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Chicago Hot Dog: 272 calories 16.4 g fat 2 g fiber 11 g protein 14 g carbs 36 mg Calcium PB GF This is the real deal: every single flavor found in a Chicago hot dog, without the bun. Delicious and filling, wherever you live.

2 all-beef hot dogs [Hebrew National reduced-fat] 3 oz fresh tomato, sliced in 8 wedges 2 oz dill pickle spears, you should have 2-5 pieces of pickle celery salt 2 Tbsp chopped onions, raw 2 tsp relish [neon green relish is traditional] 2 ‘sport peppers‘ –OR- 3 pepperoncini, sliced in two ¼ tsp poppy seed yellow mustard

Cook the hot dogs any way you want. In a wide, shallow bowl place the hot dogs in the center. Place pickle slices along side and between the hot dogs. Now arrange the tomatoes around the edge. Sprinkle it all with celery salt, especially the tomatoes. Dollop with relish and distribute the onions all over. Arrange the peppers on top and drizzle with mustard. Add the poppy seed. Wear your favorite Chicago team jersey and tuck in to the dinner.

Preaching to the Birds

October 3, 2018December 30, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to FashionCreative who is now Following.

Giovanni di Bernardone, nicknamed “Francesco” [the Frenchman], had a dilema. Should he pursue a life as a Christian preacher or leave the world to become a hermit? He asked his spiritual advisors and they sent word that his path was as a preacher. He was on the road with friends when he received that message and knew he had to start preaching right away. So he went into the field where a large flock of birds were assembled and to the amazement of his colleagues, Francesco began to preach to the birds about being grateful for the gifts which God had given to them. This incident was charmingly depicted in art by Giotto in 1297, in poetry by Seamus Heaney, and in music by Franz Listz. The preacher went on to become Saint Francis of Assisi, patron saint of animals and ecology. I have always been fond of Francis and his simple view of faith and nature because he seems so genuine. And as a lover of nature, I wish more people would think and act ecologically.

We will celebrate the Feast of Saint Francis tomorrow by eating eggs of birds with a popular Italian vegetable, melanzane [aubergine]. And for dinner, no animals will be harmed in the preparation of our watercress soup.

Aubergine ScrOmelette: 152 calories 7.6 g fat 2 g fiber 10.5 g protein 11 g carbs [10 g Complex] 64.7 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Eggplant and tomatoes are such a part of late summer, that you want to eat them with everything. Eating local foods in season is a real treat.

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 to store in the ‘fridge for next week. 1¼ oz eggplant 1¼ oz fresh tomatoes, diced OR same amount of canned, diced tomato ¼ oz onion OR 1 clove garlic, smashed and chopped 1¼ oz pear large pinch Herbes de Province + pinch crushed red pepper flakes 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]

Chop the eggplant and onion. Simmer the vegetables and herbes in the tomato sauce in a covered pan until they are tender. If too thick, add a little water. Whisk the eggs with the vegetables and put into a hot pan spritzed with cooking spray. Scramble or cook as an omelette. Slice the pears and prepare your beverages. Savor the summer.

Watercress Soup: 157 calories 5.4 g fat 2.9 g fiber 8.4 g protein 22 g carbs [19 g Complex] 63.5 mg Calcium PB GF Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein. HINT: This recipe makes 5 cups of soup which serves 4-5 people.

2 tsp canola oil 4 oz [weight, not volume] watercress leaves and tender stems 1 cup celery, coarsely chopped 2 cups onion, coarsely diced ¾ tsp salt 2 cloves garlic, peeled and crushed 2-1/2 cups good stock – vegetable/chicken/beef 10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks OR 12 oz white potato total 2 oz [weight, not volume] sweet potato, peeled and cut in chunks per serving: 1 Tbsp chèvre cheese optional: Caprese Salad– 46 calories 2.2 g fat 0.6 g fiber 3.9 g protein 2.6 g carbs 115.6 mg Calcium PB GF ½ oz mozzerella cheese, thinly sliced + 2 oz tomato, thinly sliced and sprinkled with salt + fresh basil leaves There should be equal numbers of cheese slices as tomato. Arange the cheese, tomato, and basil in overlapping on the plate.

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and stir-fry for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with imersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Mexican Pickled Vegetables [see SPICY 2, 12 Sept 2018]	Pimenta da Queijo sauce
Cheddar cheese	Gouda or Azores cheese
cumin + oregano	kiwi fruit
pear or apple
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

2 all-beef hot dogs, 110 calories each	Smoked ham hock
tomato + dill pickle spears	sauerkraut
onion + peperoncini	garlic
hot dog relish	canned red beans
yellow mustard	red potatoes
celery seed + poppy seed	raw spinach
Sparkling water	Sparkling water

The Little Flower

September 30, 2018September 27, 2018 ~ me ~ 2 Comments

Who is the Little Flower? Saint Thérèse of Lisieux. How did she get to be a saint? By paying attention to the little things. The petted daughter of a well-to-do family in Normandy, she grew up with a strong faith. But at age 14, on Christmas Eve, she had an epiphany: rather than thinking of herself, she should consider the feelings of others. When she entered the convent, she sought a quiet, simple life of devotion. But she found her calling to be doing everything with joy so that others could be happier. Her ‘little ways’ were noticed and she was asked to write down her philosophy to share with other nuns of the Carmelite order. She often used flowers as a metaphor for humility, and became known as the “Little Flower.” With my surname of Flower, it is no surprise that I would be drawn to Saint Thérèse. But the main appeal is her simple approach to happiness. We can learn a lot from that. How can you achieve your goal of losing weight? By paying attention to the little things: Fasting Days twice each week; avoiding low-nutrition foods; eating mindfully; taking time to savor the taste of food as you eat it; being happy in even small successes in weight loss. In honor of good Saint Thérèse, our breakfast features Camembert from Normandy, of course. And dinner evokes Springtime, when the flowers start to bloom.

Camembert Bake: 287 calories 10 g fat 2.5 g fiber 14.3 g protein 35 g carbs [32 g Complex] 241 mg Calcium PB GF The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it. Camambert Bake

One 2-oz egg ½ oz Camembert 1 tsp Dijon mustard grating of nutmeg 2 oz strawberries OR 1.5 oz apple slices blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or natural apple cider

Cut the cheese [rind and all] into small chunks and leave to soften at room temperature. Stir in the mustard and nutmeg. Whisk the egg, then stir in the cheese mixture. Pour into an oven-proof dish that has been spritzed with non-stick spray and bake at 350 F for 12-15 minutes. When the beverages are ready, plate with the fruit.

Springtime Shrimp Salad: 192 calories 7 g fat 3.6 g fiber 17 g protein 17 g carbs 114 mg Calcium PB GF In Spring, the clementines are decreasing in the markets and the asparagus is increasing. A salad with shrimp is delightfully delicious, even if in Autumn you have to swap out some ingredients. Springtime Shrimp Salad

2 cups mesclun OR baby greens 2.5 oz cold-water shrimp 8-9 sections clementine OR other citrus 1-3/4 oz asparagus OR green beans ¾ oz mango ½ hard-boiled egg 2 tsp Spicy Aioli Dressing [see SPICYMay 23 ’18 for recipe]

Prepare all the ingredients, cutting or cooking as necessary. Combine the Dressing and measure 2 tsp into a large bowl. Toss the salad greens with the Dressing and a pinch of salt. Turn onto the serving plate and arrange the other ingredients atop the greens. Enjoy the colors and flavors of Spring. If you can, sprinkle some little flowers on the salad: pansies, violets, flowers from herbs blooming in your garden.

Posh

September 26, 2018May 14, 2021 ~ me ~ 2 Comments

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Jovanna M who is now Following.

“Posh.” Does that make you think of a Spice Girl? or the rich and famous? or taking a boat to India? My mother told me that the origin of the word was attributed to the best class of staterooms on passenger liners that sailed from England to India and back. To have your cabin in the shade, thus being cooler, for the whole trip, you wanted to be on the Port side going Out and on the Starboard side on the trip Home . A pretty story, but alas, untrue. The term has less to do with E.M. Forester and more to do with Conan Doyle. Remember the Persian slipper where Holmes kept his tobacco on the mantle? That type of slipper was possibly called a “papoosh” and it was considered to be ‘posh’ in Persia.

In honor of my mother’s spurious story, we will imagine that we are sailing to India for the first time. We depart favoring sturdy English meals, like ham and mushrooms for breakfast. But on the way home, the trunks are full of Indian silks and pajamas [!] and we are trying to figure out how to teach Cook to use curry and ketchup and other delicious condiments of India, as in our dinner of curried vegetables and turkey.

Ham & Mushroom Bake: 277 calories 7.2 g fat 5.9 g fiber 15.7 g protein 38 g carbs 221 mg Calcium PB GF A hearty, flavor-packed breakfast begins with ham and mushrooms. Though these are flavors of autumn, they can be enjoyed any time, especially on a Fast Day. Ham & Mushroom ScrOmelette w: plum One 2-oz egg 1/3 oz mushrooms, chopped ½ oz roast ham or 3% fat deli ham, chopped 1 Tbsp Gruyere cheese, grated ½ tsp ground sage ¼ tsp savory 1 small plum -OR- ½ cup raspberries Optional: 5-6 oz fruit smoothie or natural apple cider Optional: blackish coffee or tea or lemon in hot water

Set toaster oven at 350° F. Spritz some cooking spray into a ramekin. Grate the cheese. Chop the ham and mushrooms, and put them into the ramekin. Whisk together the cheese, egg, and seasonings, and pour that in too. Bake for 12-15 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Prepare your optional beverages and portion the fruit. Off to a good start.

Indian Vegetables with Naan: 299 calories 13 g fat 6.3 g fiber 17.6 g protein 31 g carbs [28 g Complex] 78 mg Calcium PB This delicious meal needs 2 things in advance: Rogan Josh Sauce and Naan breads. Dear Husband loved it.

1 naan flatbread, 106 or fewer calories/piece: purchased or home-made 3 Tbsp Rogan Josh Sauce: purchased or home-made

½ cup zucchini, in 1/2” dice ½ cup cauliflower, in 1/2” pieces ½ cup tomato, in 1/2” dice ¼ tsp Indian curry powder 2 oz ground turkey [I had 15% fat but would have prefered less]

Cook the vegetables and turkey in a little water until softened and turkey is fully cooked. Drain, saving the cooking water for baking or soup stock. Add the sauce to the vegetables and meat and heat gently. Warm the naan in the oven or on a hot, dry skillet. Plate to suit your preference. W.o.w.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Camembert cheese	eggplant + onion
nutmeg + Dijon mustard	tomato sauce + herbes de Province
apples or strawberries	pear
Whatever you need for your smoothie	Whatever you need for your smoothie
Whatever you need for your hot beverage	Whatever you need for your hot beverage

Dinner, single portion:

salad greens + clementine	watercress + canola oil
asparagus + shrimp + mango	chicken stock + onion + celery
hardboiled egg + mayonnaise	garlic + potato + sweet potato
Srircha + granulated garlic + lemon juice	chèvre optional: mozzarella + tomato
Sparkling water	Sparkling water

Hobbiton Birthdays

September 23, 2018September 22, 2018 ~ me ~ Leave a comment

September 22nd means one thing in our family: the birthday of Frodo and Bilbo Baggins. “Hobbit Week” is a time in September that contains the 22nd, so we are celebrating. My Dear Husband and I both discovered J.R.R. Tolkien‘s books in high school and by the time we met, we were devotees. Naturally, we read the Hobbit and The Lord of the Rings to our children [then 5 and 3-yrs old] and were thrilled by how well they followed the plot and loved the tales. In our family, a book completed together meant a specially-themed meal and so the Rabbit Stew was developed. Hobbits are always mentioning how chubby they are — Fasting might be in order even if it is a birthday. Today the breakfast is a homey Hobbiton meal involving the Hobbits’ favorite tuber: the potato [sweet potatoes in this case]. The dinner is one we have enjoyed for decades: the meal that Samwise Gamgee [the name of our current cat] prepared in Ithilien. The rabbit [cony] was supplied by the duplicitous Gollum and the vegetables would have been foraged by Sam. He never got to have his po-ta-toes [watch clip from movie!] in the rabbit stew, but we put them in anyway.

Eggs In Sweet Potato Nests: 304 calories 10 g fat 3.1 g fiber 15.7 g protein 38 g carbs 298 mg Calcium PB GF Saw this discussed on line and decided to try it. Preparation is a little fussy but it is done the night before making for an easy morning. HINT: this recipe serves 2 [two]. I’m told these refrigerate well for another morning. Eggs in Sweet Potato Cups

Grate the sweet potato and cheese. Toss thoroughly in a bowl with the garlic. Divide among 6 muffin pan cups and push it around, pressing up the sides a bit. NB: I used a flexible non-stick muffin pan which worked well with no sticking. If you don’t have one, use liners or spray the muffin pans very well. Bake the cups in a 375° F. oven for 10 minutes. Whisk the eggs with some salt and pour over the baked sweet potatoes. Sprinkle the egg with chopped watercress or parsley. HINT: I left this on a cool counter/refrigerator over night.Bake at 350 F. for 15+ minutes or until the eggs are set. Use a knife to loosen the egg nests but let them sit just a bit to firm up before removing them to the plates. Add cherries and the beverages and try this new flavor combo.

Hobbiton Rabbit Stew: 286 calories 6.8 g fat 3.9 g fiber 24.7 g protein 30 g carbs [30 g Complex] 41 mg Calcium PB GF This foraged meal, cooked over a campfire in Ithilien, is so easily prepared in your kitchen. Purists will note that the dried fruit, a gift from Faramir, was given to the Hobbits later, but it adds a nice flavor note to the meal. Doubles well. LOTR Stew + fruit

4 oz boneless rabbit meat, cut into bite-sized pieces 2 oz carrots, sliced or cubed 2 oz potatoes, peeled and cubed bay leaf + thyme + lavender buds + sage 2 dried apricots + 1 piece dried pear [which is ½ of a pear]

Put the meat, vegetables, and herbs in a sauce pan and cover with water or broth. Cover and simmer until all is cooked. Add salt and pepper to taste. Serve with the dried fruit on the side. Long live Frodo!

Eustace

September 19, 2018September 17, 2018 ~ me ~ Leave a comment

So imagine this: you are a high-status Roman general in the 2nd century CE, and you are out deer hunting with the guys. You chase a stag deeper into the forest all alone. It turns to you and you see a crucifix on its head. Then it speaks to you, saying that you are the hunted and the deer is Jesus who is hunting you. What would you do? Like the general, you would convert to Christianity as soon as you could! And he did, along with his wife and two sons. The hunter became Saint Eustace [Eustachius], patron saint of deer hunters. Unfortunately, he and his family were later martyred for their faith but his story lives on.

In honor of hunters, we will enjoy an omelette with mushrooms, since many dishes named after hunters involve mushrooms. [Chicken Chasseur to the French. Chicken Cacciatore for the Italians] For dinner, venison is on the menu. I often wondered if Eustace ever went hunting again, or if he swore off deer meat…

Autumnal ScrOmelette: 288 calories 8 g fat 3.4 g fiber 16.5 g protein 41 g carbs [35 g Complex] 213 mg Calcium PB GF The mushrooms are for Autumn, the sweet pepper represents Summer. This meal is for when they overlap. My Own Dear Husband decided to do this as a ‘baked omelette’ instead. Looks sorta like a frittata, doesn’t it? Autumnal Omelette, baked w: plum

1-1/2 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 mushrooms, chopped 1 oz sweet red pepper, diced –OR– 1.5 oz zucchini, grated and drained 1 Tbsp scallion, chopped 2 oz plum –OR– 2 oz peach blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or natural cider

Put the vegetables in an oil-sprayed non-stick pan to warm them and to cook them a bit until softened. Whisk the eggs and pour over the vegetables in the pan. Scramble or cook as an omelette. Prepare the beverages and plate the fruit with the eggs. Contemplate the change of the seasons as you enjoy your breakfast.

Venison Stew: 250 calories 4.7 g fat 5.3 g fiber 25.6 g protein 26.4 g carbs 52.5 mg Calcium PB GF What a wonderful meal for an Autumn evening. Rich flavors and low calories – my kind of dinner. HINT: this recipe is for one serving. Double it and freeze half for another fine meal later or invite a friend to share it with you.

2-1/2 oz venison, cooked or raw ½ cup chicken stock 2 Tbsp fresh cranberries [NOT dried] 2 oz mushrooms ½ tsp dried thyme ½ oz dried apples 1 Tbsp half&half [blend cream] 1-1/2 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

1 two-oz egg	1.5 two-oz eggs
sweet potato + garlic powder	ham
Cheddar cheese	mushrooms
cherries	plum
watercress
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

rabbit	ground turkey + Indian curry powder
carrots	zucchini + tomato
potato	cauliflower
rabbit or chicken stock	naan bread @ 106 calories max
thyme + bay leaf + marjoram	Rogan Josh sauce

Sparkling water	Sparkling water

Visions

September 16, 2018September 11, 2018 ~ me ~ Leave a comment

Hildegard von Bingen was a visionary. One might think that a woman born in 1098 would live a life of obscurity, illiteracy, and powerlessness. Not so Hildegard. As a child, she experienced religious visions and knew that life as a nun was her destiny. Hildegard went on to lead her convent; found two new, larger ones; record her visions in the book Know The Way; write poetry; set the poetry to 70+ musical works; make prophesies; practice herbalism; and write a book on healing. She was a remarkable woman and a real power of her time. “Second to nun,” said one of my references. Truly. How do you envision your body? Slimmer? Healthier? The Fast Diet worked for us and it can work for you. Try it. In honor of Saint Hildegard’s feast day tomorrow, we will eat the most typical convent food, salt cod, in our breakfast in a delightfully creamy bake. For dinner, the herbs and vegetables that Hildegard wrote about are baked into a quiche.

Brandade Bake: 286 calories 8.6 g fat 3 g fiber 16.6 g protein 33.3 g carbs [30 g Complex] 206 mg Calcium PB GF The marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy. Brandade Bake w: peach:b-b

1 two-oz egg ½ Tbsp cottage cheese 1 Tbsp brandade [see St Bernard, posted 19 August 2018] shake of granulated garlic 1 oz peach slices + ½ oz blueberries black-ish coffee or black tea, lemon in hot water 5-6 oz fruit smoothie or green smoothie or natural cider

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and the beverages, you have a fine start to the day.

Vegetable Quiche: 268 calories 14 g fat 2.9 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. Designed to serve two, I was unable to finish my portion because it was so large. Vegetable Quiche w: salad

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, lower fat 2 Tbsp plain yogurt 2 Tbsp Parmesan cheese lots of chopped fresh herbs 3 oz tomato, diced [½ cup] 1 oz mozzerella cheese, grated salt + pepper 1 cup shredded lettuce + flavorful 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.

Happy Pairing: Dill + Salmon

September 9, 2018August 31, 2018 ~ me ~ Leave a comment

Some food flavors have a natural affinity for each other. Culinary articles and books have used a lot of ink on the topic. [One of our favorite tomes is What to Drink with What You Eat by Andrew Dornenburg] In many cuisines, the favorite pairing is Dill with Salmon. Scandinavian cooks love that combination, as do the Russians. In fact, throughout the Northern latitudes where salmon live in the waters and dill grows in the gardens, there are recipes to combine the two.

Leek & Salmon Bake: 270 calories 7 g fat 2.9 g fiber 15.2 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious. Leek-Salmon Bake w: plum

One 2-oz egg ½ oz salmon [could be leftover from a previous meal] 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste dash lemon juice 1 small plum OR ¼ cup blueberries 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. [NB: if the fish is raw, cut it into small pieces and put it in the dish, too]Cook in microwave for 30 minutes at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Salmon-Dill Casserole: 281 calories 10.4 g fat 5 g fiber 24.6 g protein 24 g carbs 253 mg Calcium PB GF This is a wonderful combination. Salmon-Leek Casserole

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice 2 Tbsp milk ¼ cup peas pinch nutmeg + pinch cayenne + ½ tsp dill ½ tsp cornstarch 1 oz green beans

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for 15 seconds. Take pan off the heat and add dill, cayenne, nutmeg, peas, and cornstarch. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!

Easy Does It

September 5, 2018August 31, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Busy, busy, BUSY! If you are in the Northern Hemisphere, summer is over and the kids are back at school and new projects are starting at work and the garden needs to be harvested and…. If you are in the Southern Hemisphere, Spring is about to arrive and the garden has to be gotten ready and the camper has to be checked out and the list of things at work gets longer and… I hear you: you want EASY food. Fasting tomorrow is going to get really easy. Who wants to prepare complicated meals at this time of year? So, the breakfast for tomorrow is left-over quiche from Monday night’s dinner. Add some fresh fruit, coffee, and a smoothie and you are all set. Dinner consists of chicken sliders in BBQ sauce. The chicken can be from a previous dinner and the preparation is a snap.

Salmon Quiche: serves 6 Per serving of quiche: 110 calories 6 oz fat 0.5 g fiber 9.6 g protein 3.5 g carbs 56 mg Calcium PB GF Yes indeed, the first time I made this for a luncheon, I served it for breakfast the next Fast Day. And it was just as delicious. See recipe from Summer’s End, posted Sunday, Sept 2, 2018. Add 1 oz melon + 30 calories blackish coffee or blackish tea or lemon in hot water +53 calories 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider +88 calories

Chicken BBQ Sliders: 281 calories 4 g fat 5.3 g fiber 27 g protein 35 g carbs [20 g Complex] 166 mg Calcium Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.

3 whole wheat slider buns @ 100 calories each [we prefer Martin’s brand] 5 oz cooked chicken breast, sliced 2 Tbsp Corky’s BBQ Sauce per serving: 1/2 cup coleslaw [Sidekicks II, 4 oct. 2018] —OR— 2 oz cherry tomatoes + ¾ oz carrot sticks

Warm the chicken and the sauce together over low heat. Open the slicer buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday, I will post some sauces
leek + dill weed	and recipes for foods which form the
lemon juice	foundation of many menus.
salmon
low-fat sour cream or plain Greek yogurt	Choose a favorite from the Archives
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

salmon + leeks	Ditto
garlic + clam juice
milk + peas
cornstarch + green beans
dill + nutmeg + cayenne

Sparkling water	Sparkling water

Summer’s “End”

September 2, 2018August 31, 2018 ~ me ~ Leave a comment

Labor Day, in the USA and Canada, is celebrated on the first Monday in September. [In Kazakhstan, it falls on the last Sunday.] The purpose of the day is to honor workers by giveing them a 3-day weekend as a bonus. Picnics, cook-outs, trips to the beach, and week-ends away were popular ways to celebrate. It used to be that public schools and colleges would not start up for the Fall Semester until after Labor Day. Now, alas, it is just another day: many workers are at work; children returned to school the week before; and you are lucky to get two of the 3 days to yourself. But still, it marks the ‘end of summer‘ in a cultural way. Summer resorts and cottages close down, and wearing seersucker is frowned upon. Today’s menus are very simple: you can Fast well without spending a lot of time in the kitchen. Plus, the dinner’s left-overs will be splendid for breakfast on Thursday — another time-saver. Hope you are having a good weekend.

Watercress Bake: 278 calories 6.4 g fat 2.7 g fiber 14.2 g protein 35 g carbs [32.6 g Complex] 251 mg Calcium PB GF Watercress is so versatile and so healthy. When you see it in the market, turn it into the Watercress Sauce seen in SIDEKICKS II from Oct 4, 2017 and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round. Watercress Bake

1 two-oz egg 1 cube Watercress Sauce, drained 1 Tbsp ricotta cheese 1/8 oz mushrooms [about 1 Tbsp chopped] 1 oz fresh peach + ¼ oz fresh blackberries [4-5 berries] 5-6 oz fruit smoothie or green smoothie or natural apple cider nearly-black coffee or tea or lemon in hot water

The night before: take the cube of watercress sauce from the freezer and put it in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Salmon Quiche: serves 6 Per serving: 110 calories 6 oz fat 0.5 g fiber 9.6 g protein 3.5 g carbs 56 mg Calcium PB GF This goes together so quickly and tastes so nice, that I urge you to serve it at your next luncheon or guest occasion. Save some for Thursday’s breakfast.

6 eggs 2 oz salmon, cooked 1 cup grated zucchini 2 Tbsp reduced-fat ricotta 2 Tbsp plain fat-free yogurt ½ cup coarsly-chopped onion dill + salt + pepper to taste salad, per serving: 48 calories 2.4 g fat 1.8 g fiber 1.3 g protein 6.2 g carbs 25 mg Calcium 1/2 tsp olive oil + 1/2 tsp flavorful vinegar 1 cup greens such as baby greens or mesclun 1 oz tomatoes, diced 1 oz cooked, chilled beets 1/2 oz carrot, grated

Spritz an oven-proof quiche pan [I used one that is 8.5”diameter x 2” high] with non-stick spray. Crumble the salmon into the bottom of the pan and top with the zucchini and onion. Whisk the eggs with the ricotta, yogurt, dill, salt, and pepper. Pour into the pan and bake at 350 F. for around 30 minutes, or until puffed and set in the center. Serve with a side salad and some local, seasonal vegetables.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Recipes for Intermittent Fasting Days

Hot Time in the Old Town

Preaching to the Birds

The Little Flower

Posh

Hobbiton Birthdays

Eustace

Visions

Happy Pairing: Dill + Salmon

Easy Does It

Summer’s “End”

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