recipes for Michael Mosley’s 5:2 Diet

The Alderney

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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.

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

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

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

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

One 2-oz egg 2 Tbsp fresh herbs, chopped 1 Tbsp cottage cheese 2 pinches crushed red peppers 2 oz peach 2 slices Finn Crisp crackers  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

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

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

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

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

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

Wyeth

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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 domainworldtower who is now Following.

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

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

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

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

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

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

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

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

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Slow Days: Greek Pizza

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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 discussions 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.

Every Saturday we enjoy pizza for dinner. Not store-bought, not delivered, but home-made. Mostly, we will prepare the red-sauce-mozzarella type, and we vary the toppings week to week. But once in a while, I suggest a “Greek” pizza. This variety was developed by a Greek immigrant who ran a pizzeria in New London, Connecticut in the 1950s. Since then, Greek Pizza has been popular in New England and eastern New York. Very regional. [I’m not going to get in the middle of which culture really invented pizza — I’d rather just eat it.] My version is based on reading many recipes, taking out the best bits, and putting them together in this recipe.

You will need two whole wheat pizza crusts, each 8″ in diameter. This takes [about 6 ounces of dough for each crust] Pat the crusts out on an oiled baking sheet. Preheat oven to 490F.

Salad Dressing makes 7 Tbsp dressing 1/4 cup virgin olive oil 1.5 Tbsp red wine vinegar 1.5 Tbsp lemon juice large pinch oregano Shake together in a small jar with a lid. Brush each crust with 1 Tbsp of dressing. Save the rest for the salad.

Pizza Topping enough for 2 pizza shells thaw or cook 5 oz spinach. Squeeze it in your hands to expel extra liquid. 3/4 cup shredded mozzarella 1/2 tsp garlic powder pinch ground nutmeg pinch crushed red pepper. Toss lightly to combine, and divide between the pizzas.

8″ dough rounds, brushed with salad dressing
Pizzas topped and ready for the oven.
Baked and plated with a salad.

Garnish for each pie: 3/4 cup feta cheese, crumbled 3 black olives, pitted and cut in half or quartered 2-3 cherry tomatoes, halved

Bake at 490F for 4 minutes on an oiled baking sheet on the upper of two oven racks. After the first part of baking, remove the pizzas from the baking sheet and move them to the bottom rack with no pan under them. This bakes the bottom of the pizza nicely. Bake 3-4 minutes longer, until the cheeses melt. Serve with a salad of greens which are tossed with the same salad dressing above. Try this pizza some time — I think you will enjoy it.

Jack London

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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.

Jack London studying at Heinold’s Saloon.

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

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

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

3 two-oz eggs of which you will use 1½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  2 shucked oysters, chopped ½ slice ‘American’ bacon, uncured if possible 1½ oz strawberries -OR- 3 cherries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

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

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

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

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

New Beginnings

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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 Abel Pacheco Cuernavaca Morelos who is now Following.

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

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

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

One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

Twelfth Night

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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.

As the song tells us, there are 12 Days of Christmas. The counting begins on Christmas Day and continues into January. The 12th Day is the day before Epiphany, January 6, which traditionally marks the day that the Three Kings and their gifts visited the baby Jesus and his family. Because of this, January 6 is a day of gift-giving in many countries. It is also called Three King’s Day and it marks the official ‘end’ of the Christmas Season. Because the twelfth day was the end of festivities and the next day was a Holy Day, the night before Epiphany was the last night for partying and took on particular significance. That night before is called ‘Twelfth Night.’ Yes, Shakespeare wrote a play of that title. Special parties and revelry were planned, along with certain foods. A King Cake was a typical in France, a tradition transplanted to the French colony of Louisiana. This confection was baked with non-edible tokens inside and party-goers would hope to find in their slice of cake a coin [symbolizing wealth for the up-coming year] or a ring [next to marry] or, in today’s New Orleans, a tiny plastic Baby. If you find the Baby, then you are crowned King or Queen of the night, complete with a crown — and you will have to host the party next year. And after Twelfth Night came the Feast of the Three Kings and after that it was back to the hum-drum work-a-day world. Except that we are talking about celebrations in the 12th through 17th centuries and the nobility who lived then — their work-a-day world was far different from that of the hundreds of peasants and servants who made the nobles’ lives possible. My parents always gave their seasonal party on 12th Night, and it was always a success.

Our breakfast contains three principle ingredients, in honor of the Three Kings. Our dinner is typical of the American South at New Year’s: greens and sausage are a classic meal, right down to the touch of molasses.

Carne-Green Chili ScrOmelette: 168 calories 13.5 g fat 1.4 g fiber 12.5 g protein 13 g carbs 48 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The directions below are for an omelette, or as the name ScrOmelette implies, you could scramble it all.

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.    ½ oz roasted green chilies [Hatch brand is very good] ½ ounce carne adovada [pork shoulder with hot spices boiled until it falls apart: make ahead and freeze for future use] 1½ oz apple or unsweetened apple sauce  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 the eggs with salt + pepper to taste. Drain the chilis, if too liquidy, and stir with the carne. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with carne and chilis, fold and plate. Slice or dish the fruit, prepare your beverages. Enjoy your fine South-Western breakfast with mocha coffee for authentic taste.

Andouille with Beans & Greens:  213 calories 7.5 g fat 6 g fiber 16.5 g protein 22 g carbs 120 mg Calcium  PB GF  After reading Vallery Lomas’ recipe in the New York Times, I decided to see if I could make these flavors suitable for a Fast meal. Here is the result and it is a treat.  HINT: This recipe serves three [3].

6 oz Andouille, slicedCook and stir sausage in a heavy skillet until browned, 5-7 mins.
1 shallot
1 clove garlic		Mince shallot and garlic and cook, stirring often, until translucent, ~2 mins.
3c/4 oz collards
salt & pepper		Coarsely chop and add greens. Add 3 Tbsp water. Toss-cook to wilt, 2-3 mins. Add salt and pepper. 
2 tsp fresh thyme
1 c. cannellini beans
1 c. diced tomato
2 tsp molasses		Rinse and drain the beans. Add these ingredients and toss to warm through. Season again with salt and pepper to taste.

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

1 two-oz egg1.5 two-oz eggs 
fresh chives + kiwi fruit2 oysters
Parmesan cheeseuncured American bacon
reduced-fat ricotta cheesestrawberries or cherries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

olive oil + garlic + oregano sprig + parsleychicken or turkey thigh meat, uncooked + dashi
collards or kale or Swiss chard + shallotsoy sauce + mirin + chives/scallions
canned beans, like kidney + red pepper flakessaki or dry sherry + sugar
whole wheat pasta or brown rice or barley2 eggs + parsley: Italian or Mitsuba
Sparkling waterSparkling water

Berchtoldstag

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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 Hasselnuss Hock

January 2 is the date to celebrate Berchtoldstag or Berchtold’s Day in many cantons of Switzerland. Oddly, no one seems to know who Berchtold was! He might have been the Duke Berchtold V, who in 1191, founded the capital city of Bern. Or the day could be named for a Swiss-German Benedictine monk named Berchtold of Engelberg. Perhaps the name comes from the word “berchten” which means ‘to wander about asking for food.’ Whatever. German-speaking descendants of the Alemenni tribe in Germany, Switzerland, and Alsace seize the day for village feasts, costumed parades, and celebration of local tradition. This is not a religious holiday or a saint’s day, but a cultural observance. Protestants tried to stamp out the festival during the Reformation, but it has persisted. Children go around asking for nuts, a rather more healthy ‘trick-or-treat’ tradition. With the nuts, they play all sorts of games and build tiny towers called ‘hocks’ with four nuts as the base and one balanced on top. Try it. Go nuts on 2 January, and celebrate an ancient festival.

Nuts are on the menu for Berchtoldstag — but not the walnuts or hazelnuts that the children expect. Our breakfast will use almonds and the dinner will include peanuts as an ingredient. Ok, ok — peanuts are not true nuts, but they are enjoyed worldwide.

Peachy Waffle Hearts: 148 calories 3.4 g fat 3.6 g fiber 3.6 g protein 29 g carbs 59.4 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  GF– if using GF waffles  Where is it written that hearts are reserved for Valentine’s Day? Make this breakfast to show someone that he/she/they are loved. Make it for yourself for affirmation.

3 sections of waffle that are heart-shaped [our waffle-maker has 5 heart-shaped sections] 3 Tbsp Vanilla yogurt, low-fat 2 Tbsp almond meal/flour 3 oz peach, mashed 2 oz pear, cut as 3 slices   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 

Combine the yogurt with the almond meal and let it sit to thicken a bit. Can be done overnight. Mash the peach through a sieve to make a mush. Warm the waffles to take off any chill and spread with the peach mush. Pipe or spoon the yogurt around the edges of the hearts and plate with the pear. A pretty treat.

Chicken Satay: 262 calories 9 g fat 3 g fiber 24 g protein 17 g carbs 23 mg Calcium  PB GF  It looks so elegant in the restaurant, yet it is easy to prepare at home. Feel free to vary the vegetables if you wish.

3 oz uncooked chicken breast 1 Tbsp + 2 tsp satay sauce [Taste of Thai or Thai Kitchen] 1½ tsp peanut butter pinch granulated garlic Sriracha to taste 1 oz cherry tomatoes 2-3 oz cauliflower, sliced across the entire head 

Cut the chicken into 1” pieces. Put in a bowl and mix well with 1 Tbsp of satay sauce. Let sit 4-12 hours in the refrigerator. In a small bowl, combine 2 tsp of satay sauce with the peanut butter, garlic powder, and Sriracha. Slice the cauliflower into a ‘steak’ [across the head] that weighs 2-3 oz and brush it with the peanut sauce. Skewer the marinated meat on wooden or metal picks. Broil or grill both the meat [takes less time] and cauliflower [takes more time] until done. Plate with the tomatoes.

Thomas Becket

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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.

The Beket [sic] Family moved to England from Normandy after William of Normandy became King of England. They were well-known merchants, though not terribly wealthy. Determined to set their son, born 1119/20, on a good career path, they provided him with a good education. Young Thomas had to go to work during his teen years, due to his father’s financial reverses. Through family connections, he landed a job as a clerk, then moved up to a post in the entourage of the Archbishop of Canterbury. Thomas was an able administrator and the Archbishop suggested to King Henry II that he should be Chancellor of England at age 35. King Henry and the Chancellor hit if off and became fast friends. Becket [French version anglicized] was the King’s ambassador, battle-leader, money-manager, and party buddy for years. Becket raked in money and enjoyed a lavish, libertine lifestyle. One problem nagged the King: the Church of England, headed by the Archbishop of Canterbury, often thwarted the King’s efforts to curtail its powers. In 1162, Henry took advantage of a vacancy in the post to appoint Thomas Becket, who was not even a priest, to be Archbishop of Canterbury AND Lord Chancellor at the same time. Becket suggested that this might not be a good idea: he would have to take holy orders and would have to carry out the dictates of the Pope, rather than those of the King. In June, he was made a priest and the next day, an archbishop. A change came over Thomas: he became pious, lived more frugally, and embraced the Church. When Becket resigned as Chancellor, the King was most angry. When Becket sided with the Church, the King threatened to confiscate his lands. Fearful of retribution, Becket went to France, where he stayed for six years. The King and the Archbishop reconciled, and Becket was assured that he could safely return to England to resume his duties. He returned to cheering throngs in Canterbury on 1 December 1170. Once there, he excommunicated some of Henry’s allies. The King was in France for Christmas. When he heard of this, he went ballistic in front of his followers. “Will no one rid me of this troublesome priest?” he raged. Or maybe he said, “What miserable drones and traitors have I nurtured and promoted in my household who let their lord be treated with such shameful contempt by a low-born cleric!” At any rate, four of his trusted knights left Normandy for Canterbury straight away. Told of their arrival on 29 December, Thomas entered the Cathedral, sure that no one could harm him there. He was wrong. The knights pursued him, and when they could not remove him, hacked at him — cutting off the top of his head, then stabbing him and scattering his brains on the floor. Thus testified the several eye witnesses. Europe was horrified by the murder in the Cathedral: Henry was described as a monster, Thomas was hailed as a martyr. His grave became a pilgrimage site — that’s where Chaucer’s band of story-telling travelers is headed in Canterbury Tales. Within months over 700 miracles were attributed to Becket, and he was canonized a mere three years later. Henry was excommunicated, did penance in many different ways, and went on as King. He had never specifically ordered the killing of Becket, but the ‘your wish is my command’ tradition had lead to a grisly death. Leaders should be careful of the effects of their words — they can lead to murder or the attempted overthrow of governments.

For Becket’s Norman roots, a breakfast of typically Norman ingredients. Thomas was martyred just three days after the Feast of Stephen, a martyr who was killed by stones. Thus, Stone Soup for dinner, the ‘recipe’ based on a French Folktale.

Omelette Normande: 174 calories 11 g fat 1 g fiber 10 g protein 9 g carbs 46 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Cooking in Normandy naturally involves apple and cream, even at breakfast. This is the breakfast version of a Norman dessert omelette.

1½ 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.  1½ oz apple, peeled and sliced thinly 1½ tsp heavy/whipping cream ½ tsp butter ¼ tsp sugar ¼ tsp cinnamon 1 oz peach   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Peel and slice the apples and cook them slowly in a saute pan with the butter, sugar, cinnamon, 2 Tbsp water, and a healthy spray of non-stick spray. Add more water if the pan gets dry – you don’t want the apples to stick or scorch. Cook until the apples are almost soft and there is no more liquid in the pan. HINT: You can do this the night before. Whisk the eggs with the cream and a little salt while the apples heat/stay warm in the saute pan. Pour in the eggs and let them cook undisturbed until done. Fold and plate with the peach or other fruit of 11 calories. Picture apple trees in bloom.

Stone Soup: 125 calories 1.4 g fat 4 g fiber 7.5 g protein 21 g carbs 55.6 mg Calcium   PB GF –if using GF bread A recipe based on the old French folktale about ‘making soup out of stones.’ And it tastes good, too.  HINT: Makes 8 servings.

Stone Soup, served with a chunk of granite in each bowl.

½ pound granite or basalt stones, in large pieces – well scrubbed  2 quarts water 4 oz beef, diced 4 oz carrots, peeled and sliced 4 oz cabbage, sliced 4 oz parsnips, peeled and cubed 4 oz green beans, cut to 1” 4 oz red potato, diced 4 oz spinach, chopped 4 oz white beans lots of herbs + salt + pepper  Optional: slice of artisinal rye bread  adds 100 calories

Put the stones in the water and bring to a simmer. Add the other ingredients and simmer until vegetables are tender. Taste for seasoning and adjust as needed. Serve with the bread if you wish.

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

3 sections from heart-shaped waffles1.5 two-oz eggs 
almond meal/almond flourcarne adavado
low-fat vanilla yogurtroasted green New Mexico chilis
peach, fresh or canned + pearapple or applesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

chicken breast, uncookedAndouille sausage + shallot
purchased satay sauce garlic + collard greens
peanut butterfresh thyme + cannellini beans
cauliflower + cherry tomatoestomato + molasses
Sparkling waterSparkling water

The Huron Carol

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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.

‘Twas in the moon of winter-time
When all the birds had fled,
That mighty Gitchi Manitou
Sent angel choirs instead;
Before their light the stars grew dim,
And wandering hunter heard the hymn: “Jesus your King is born, Jesus is born,
In excelsis gloria.”

This is the first verse of the Huron Carol as found in a Catholic Hymnal. When I first encountered this song I thought it was a sweet retelling of the Christmas Story by devout Indigenous Peoples in Canada: that they had told the story of Jesus’ birth in their own terms. Would that it were so. The original carol was written by the Jesuit Jean de Brébeuf in the 1600s, who lived among the Hurons [they called themselves ‘Ouendake’ pronounced in English as ‘Wendat.’ The more common name is a French slur meaning ‘rough/uncouth.’] as a missionary and anthropologist. He learned their language and their ways and got along well with them. Brébeuf was killed horribly by a rival tribe in 1649. In 1926, the hymn was ‘translated’ by Jesse Middleton. It is true that ‘translation’ does not imply word-for-word replacement, rather the purpose is to convey the sense and feeling of the work. Here is a side-by-side of the original and the two English versions:

Brebeuf’s words in the Wendat language.The Wendat words rendered into EnglishMiddleton’s interpretaion 
Estenniayon de tsonwe Iesous ahatonnia
onn’ awatewa nd’ oki n’ onyouandaskwaentak
ennonchien eskwatrihotat n’onyouandiyonrachatha
Iesous ahatonnia, ahatonnia. 
Iesous ahatonnia.

Ayoki onkiennhache eronhiayeronnon
iontonk ontatiande ndio sen tsatonnharonnion
Warie onn’ awakweton ndio sen tsatonnharonnion
Iesous ahatonnia, ahatonnia.
Iesous ahatonnia.		Have courage, you who are humans. Jesus, He is born.
Behold, it has fled, the spirit who had us as prisoner.
Do not listen to it, as it corrupts our minds, the spirit of our thoughts.
They are spirits, coming with a message for us, the sky people.
They are coming to say, ‘Come on, be on top of life, rejoice!’
‘Mary has just given birth, come on, rejoice.’
‘Three have left for such a place; they are men of great matter.’
‘A star that has just appeared over the horizon leads them there.’
‘He will seize the path, a star that leads them there.’
As they arrived there, where He was born, Jesus.
The star was at the point of stopping, He was not far past it.
Having found someone for them, He says, ‘Come here.’
Behold, they have arrived there and have seen Jesus.
They praised a name many times saying,
‘Hurray, He is good in nature.’
They greeted Him with respect,
Oiling His scalp many times, saying, ‘Hurray!’
‘We will give to Him honour to His name.’		Twas in the moon of winter-time
When all the birds had fled,
That mighty Gitchi Manitou
Sent angel choirs instead;
Before their light the stars grew dim,
And wandering hunters heard the hymn:
“Jesus your King is born, Jesus is born,
In excelsis gloria.”

Within a lodge of broken bark
The tender Babe was found,
A ragged robe of rabbit skin
Enwrapp’d His beauty round;
But as the hunter braves drew nigh,
The angel song rang loud and high…
“Jesus your King is born, Jesus is born,
In excelsis gloria.”

Brebeuf’s intent was to tell the story in the peoples’ own language, in terms that would connect their native religion to Christian theology. He showed cultural sensitivity by putting it in their tongue. His tune was that of a French folk-song. The English version of that seems stilted to our ears, and overly wordy, but a word-for-word translation can sound like that. [ex: The pen of my aunt is on the bureau of my uncle.] The Middleton version panders to a quaint notion of Indian life and ways. [Remember that for most of the 1900s, ‘Indians’ were non-people in Canada and the US.] As a cute song, it is OK. But PLEASE don’t attribute it to Brebeuf or the Wendat people or imagine that Native Peoples are sitting around their Christmas trees in a wigwam singing this song on December 25. Instead, take Brebeuf’s Christmas words to heart: “Come on! Be on top of life! Rejoice!” Good message.

Our recipes are based on ingredients that the First Nations people used: corn, tomato [OK, Wendats did not grow tomatoes], eggs, squash, beans, bison.

Corn Salsa Egg Toast: 196 calories 7 g fat 5 g fiber 10 g protein 26.6 g carbs 55.6 mg Calcium  NB: The food values are for the meal and fruit only and do not include the optional coffee. PB GF – if using GF bread  Here is a taste treat for breakfast-time.

3 Tbsp Corn-Tomato Salsa** 1 slice 70-calorie whole grain bread [Dave’s Killer Bread is perfect] one 2-oz egg, fried or scrambled or hard-boiled 2 oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Toast bread lightly. Cook the egg or slice the hard-cooked egg. Spread salsa on bread and top with egg. Plate with fruit and enjoy another easy, flavorful meal.

**CORN-TOMATO SALSA  makes 1½ cups  1 cup corn kernels 1 cup diced tomato 2 Tbsp minced red bell pepper 2 Tbsp diced red onion 2 Tbsp cider vinegar ¼ tsp dry mustard 1/8 tsp turmeric ¼ tsp sugar 2 dashes ground cumin  Stir everything together and find lots of ways to use it. 

Squash-Cupped Bison Chili: 215 calories 3.5 g fat 7 g fiber 14.5 g protein 34 g carbs 120 mg Calcium   PB GF  What an easy, delicious, and satisfying meal. HINT: One squash is enough for 2 servings, and the chili is enough for 4 servings. Invite a fellow-Faster for dinner. Save the remaining chili for another meal later.

For tonight’s meal: 5 oz delicata squash, seeds removed 1 cup Bison Chili** or use Chili Non Carne  2 oz melon, as a garnish

Weigh the delicata squash whole and uncut to get a sense of how much will be 5 oz. You will be cutting off the ends of the squash and removing the seeds, to produce a hollow tube of squash: about two inches of squash that will stand up on the plate. Put the squash in the microwave oven and cook it until it can be easily pierced with a skewer. Assemble by standing the squash cup in the middle of the plate and pouring the chili in and around it. Then position the melon. Unusual! Teriffic!

Bison Chili: per cup – 136 calories 3 g fat 5 g fiber 13 g protein 14.5 g carbs 57 mg Calcium PB GF  4 oz ground bison 15 oz canned tomatoes – in chunks or diced drained in a sieve [save the juice] 1 clove garlic, chopped 1 cup red onion, chopped ½ cup green pepper, chopped ¾ cup canned red or black beans, drained and rinsed 2-4 tsp chili powder ¾ tsp salt ½ – 1 tsp ground cumin   Cook the venison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning.   makes 4 one-cup servings

Solstice Day

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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.

Time was that the year was divided into four parts, delineated by the four observable solar events: Winter Solstice, Vernal Equinox, Summer Solstice, Autumnal Equinox. It was very convenient that these dates could be observed by High Priests or Holy People, since no one had a calendar handy on the wall. Having mileposts on your journey through time help you to mark your way. For herders, the mileposts told you when to move the flocks to grazing in a different location. For farmers, when to plant, when to store up for cold weather. These were also festival days, dedicated to deities of the Sun or deities of the Crops. Sometimes the parties lasted for days! The Sun’s rays will be directly over the Tropic of Capricorn on December 21: the moment of the Solstice. This year, on December 22, the Southern Hemisphere will be enjoying its longest day for the first full day of Summer. At the same time, the Northern Hemisphere will be experiencing its shortest day on the first full day of Winter. People here in the North sometimes shiver with dread at the idea of the longest night, but wait! After the Winter Solstice, the days get longer. The converse is true for the beach-going residents of the Southern Hemisphere. All of this season-changing, daylight-changing is due to the tilt of the Earth at 23 degrees from vertical. If the Earth tilted less, seasons would be less pronounced, and the reverse if the Earth were to tilt more. The Wheel turns. The Earth stays true in its orbit. The Sun gives us light. Happy Solstice.

December 22nd will be the first full day of Winter/Summer. Our meals honor both the Summer and the Winter Solstices. It is fun to have special meals to mark events, be they astronomical or cultural. Make the day an occasion!

Summer Solstice Eggs: 140 calories   8 g fat 2 g fiber 10 g protein 7 g carbs 64 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  When a Fast Day falls on or near the Summer Solstice, it calls for a breakfast to mark the occasion. The scallions, or ‘Spring Onions’, are an obvious choice for the departing season and nothing says Summer like tomatoes and basil. The strawberries straddle the seasons.

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.  1 oz scallions [2 large], sliced diagonally 2 oz strawberries 2 oz tomatoes, cherry or standard [I used cherry tomatoes, sliced cross-wise] 2 Tbsp fresh basil, sliced across the leaf  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]

After prepping the vegetables and basil [HINT: I did this the night before], put them into a hot saute pan which has been sprayed with non-stick spray. Season them and put a lid on the pan while they heat and soften. Whisk and season the eggs, remove the lid, and pour the eggs over the vegetables in the pan. Cook, undisturbed, until the eggs are done to your liking. Plate the fruit and pour your choice of beverages. Say goodbye to Spring as you welcome Summer.

Winter Solstice Pizza: 283 calories 10 g fat 3 g fiber 16 g protein 16 g carbs 224 mg Calcium   PB  On the Winter Solstice, we like to prepare a pizza with elements of the season past [mushrooms and olives represent Fall] and of the season to come [cured meats stand in for Winter].

1 whole wheat tortilla [Herdez-brand 8” Fajita-style Tortilla is what I use], must be 170 calories or less 1.5 Tbsp crushed tomatoes + pinch granulated garlic 1 oz mozzerella cheese, grated 1 oz mushrooms [2 Tbsp] 1/3 oz prosciutto 1 Tbsp onion, chopped 1 calamata olive, quartered

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Dot with olive bits. Bake for 5-10 minutes. Light some candles and enjoy pizza on the longest night of the year.

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

1 two-oz egg + 70-calorie whole-grain bread1.5 two-oz eggs + apple
corn kernels + diced tomato + red bell pepperheavy cream
red onion + cider vinegar + dry mustardsugar + cinnamon
turmeric + sugar + ground cumin + apple butter + peach
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

delicata squash + chili powderhard, rounded stones, such as granite or basalt
Bison chili ; ground bison + canned tomatoes beef + carrot + cabbage
garlic + red onion + red or black beansparsnip + Green beens + red potato
green bell pepper + ground cumin + melonspinach + White beans + herbs
Sparkling waterSparkling water