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.
Dear Husband, growing up in a Catholic household, ate his mom’s tuna casserole a lot as a child. On Fridays, of course. I, growing up in a household with a father who avoided fish, never ate tuna casserole. A few years after we married, Dear Husband said, “Let’s have tuna casserole this Friday!” Since I had no idea what he meant by that, he prepared it. Out came a can of cream of mushroom soup, out came a can of tuna, out came the macaroni noodle box, and soon the meal was done.
He loved it — I thought it was awful: salty, stodgy, boring. Years later, Dear Husband suggested that we try it again — but with improvements. #1: instead of canned mushroom soup, homemade Béchamel Sauce with added wild mushrooms. #2: instead of canned tuna, fresh tuna from the fish market. #3: instead of simple-carb-refined-flour noodles, homemade or purchased whole wheat noodles. Now we were cooking!
Béchamel with mushrooms, cubed fresh tuna, whole-grain pastaBread crumbs, Old Bay Seasoning, grated cheese
Every year, we prepare this dish for the first Friday in Lent. Since the sauce makes enough for four servings, we bake half of the recipe with noodles and freeze the remaining sauce-tuna to prepare two weeks later, with the addition of freshly-boiled noodles.
Serves 4
Serves 2
2 cups milk, fat-free or 1% ½” slice onion ½ tsp mace ¼ tsp salt
Follow directions and amounts for serving 4 – cutting recipe would be silly.
Add these ingredients to milk in a sauce pan. Simmer on low 20 mins. Take off heat and grind in some pepper. Strain into a glass measure.
2 Tbsp butter 4 Tbsp white whole wheat flour
ditto
Melt butter over low. Off heat, whisk in flour. Cook over low a few minutes while whisking.
Warm milk, strained
Warm milk, strained
Add milk, ½ cup at a time to butter/ flour, whisking all the while. Cook on low until bechamel thickens.
2/3 c. mushrooms 2-3 shakes Old Bay Seasoning
same
Saute and chop mushrooms. Add to sauce along with Old Bay.
5-6 oz fresh tuna, cubed
same
Saute briefly in a bit of oil, stir into sauce. Divide sauce in 2 portions.
6 oz whole wheat pasta
3 oz whole wheat pasta
Cook pasta until almost done. Drain.
If serving 4, combine all pasta and sauce. Put into oiled baking dish.
If serving 2, freeze other ½ of tuna-mushroom-cream sauce for a later use.
If serving 2, combine ½ of sauce with pasta and put in oiled baking dish.
¼ c bread crumbs ¼ c grated Parmesan
2 Tbsp bread crumbs 2 Tbsp grated Parmesan
Sprinkle crumbs and cheese on the casserole. Bake at 350F until bubbly.
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.
Mildburh was born to the King Merwald of Mercia and his wife Ermenburga, c. 635. Ermenburga and her sisters [Ermingitha and Ethelreda] were later proclaimed saints. Mildburh [or Milburga] had two sisters [Mildred and Mildryth] who also became nuns and lead saintly lives. The Saxon prefix ‘mild’ means ‘gentle and pleasant.’ From her youth, Mildburh was religious so it was not strange that she resisted the enticements of a neighboring king, who showed his affection by invading with an army to claim her hand in marriage. The maiden fled to France where she was trained by the Benedictines at Chelles Abbey near Paris. Returning to England, Mildburh founded/became Prioress of Wenlock Abbey in Shropshire. During that time, miracles were attributed to her. In one, a spring of healing water was created when her horse kicked a rock. In another, Mildburh prayed so earnestly over a dead child that she levitated into the air and the child revived. In February, farmers usually begin to plant barley in England. Mildburh blessed a newly-sown field one morning and the seeds began to sprout right away. The saint said that they would all eat the barley that evening — and they did. Her abbey flourished, in part due to her good reputation, and in part because she convinced the birds not to eat the seeds as they were planted. Hence, Mildburh is the patron saint of birds. Celebrate the Feast Day of Good Mildburh on February 23.
Since Mildburh ate barley, so will we. The barley cakes are accompanied by flavors that Mildburh and her sisters would have enjoyed. For a fine side-dish, try the barley pilaf. Or mix the pilaf in with other ingredients for dinner. Barley, Hordeum vulgare, is good tasting and good for you. It was domesticated from a wild grass 10,000 years ago, and is still popular today. Barley is full of antioxidants and has less gluten than wheat.
Barley Cake Breakfast: 224 calories 8 g fat 5 g fiber 8 g protein 42 g carbs 57 mg Calcium NB: the food values given are for the plated items only, and do not include the optional beverages. PB Barley flour has been used for centuries and it desreves a renaissance. These delightful cakes are the centerpiece of a very healthy breakfast with an English accent.
2 barley cakes** 2 oz apple or pear ½ oz Cheddar cheese 5 hazelnuts or almonds Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water
Prep all ingredients, then arrange as you wish on the plate.
**Barley Cakes each cake = 51 calories 0.0 g fat 1.5 g fiber 1.6 g protein 16.5 g carbs 14 mg Calcium
24 barley cakes
Large griddle or skillet.
1½ c barley flour ½ c white whole wheat flour ¾ tsp baking powder ¼ tsp baking soda
Combine thoroughly in a medium-sized bowl.
½ c fat-free milk ½ c plain fat-free yogurt 1 oz of egg ¼ c honey, warmed
To get only 1 ounce of egg, crack open a 2-oz egg, whisk it and use 1 oz. [give the rest to the cat] Whisk together in a bowl.
Combine wet and dry ingredients and let sit until wetted, while griddle heats on medium.
Cooking spray
Spray griddle with cooking spray. Using a 1.5 Tbsp scoop, drop batter on griddle, then flatten slightly with wet fingertips.
Cook until browned on both sides and not squishy on the equator. Freezes well.
Barley Pilaf:½ c = 160 calories 1.5 g fat 3.6 g fiber 7g protein 31.6 g carbs 10.6 mg Calcium PB Barley is NOT GF This recipe is from Rush Hour Cookbook. It is a super alternative to plain rice or purchased pilaf.
makes 1.5 cups
need: Heavy, medium-sized skillet
1 cup quick-cooking barley
In skillet, cook barley over med-high ~5 mins, until toasted and golden.
1 clove garlic, finely chopped
Add the garlic and stir 1 minute.
1½ c. chicken stock
Add stock and bring to a boil.
½ c whole-wheat orzo 1 Tbsp fresh thyme or 1 tsp dried
Add to pot, stir, turn heat to low, cover and simmer 10 mins.
Take off heat, let sit 5 minutes.
2 Tbsp chopped chives or scallions salt + pepper to taste
Add these, stir, plate
Chicken. Mushrooms, & Barley: 275 calories 9 g fat 7 g fiber 23 g protein 48 g carbs 55 mg Calcium PB This serendipidous meal turned out to be a good one, using left-over pilaf and chicken in a hearty Fast dinner.
½ c barley pilaf** 1 oz mushrooms 2 oz roasted chicken, cut in bite-sized pieces 2 oz green beans 3 oz/44 g Brussel sprouts, cut in quarters
Slice mushrooms and cook them in a little water until most of the liquid evaporates. Add mushrooms, liquid, and chicken to barley pilaf in a small sauce pan. Heat gently, adding water if it becomes too dry or starts to stick. Cook vegetables, separately or together. Mix cooked sprouts in with the barley and chicken, plate with beans on the side, and serve.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
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 endureeverything who is now Following.
My grandmother, the family historian, told me the story of Catherine Douglass when I was a child. Since my gr-gr-gr-great-grandmother was a Douglass, my grandmother [she of the Christmas cookies] thought I should know how Catherine tried to save the King of Scotland and earned the sobriquet ‘Kate Barlass.’ When James I was King of Scotland, he did some things that earned him praise. He also earned the enmity of several powerful nobles [like his uncle and cousins] who determined to kill the king in order to advance their families’ agendas. On February 20, 1437, King James, his wife Joan and a few members of their inner circle were staying at the Blackfriars Monastery in Perth. A group of dissidents decided to use the occasion for assassination, and they had the help of the King’s steward. The King and Queen were in their room, getting ready for bed, attended by her ladies. One of the ladies was Catherine ‘Kate’ Douglass. A commotion was heard in the hall and the royal party guessed that danger was at hand. Someone knew that there was a sewage tunnel under the room, so the rug was raised and the King was lowered into a pit under the floorboards. Once, there had been a tunnel going out to the garden, but it had been walled-off because near-by games of lawn tennis were often interrupted when balls went into the tunnel. As the King hiding himself, Queen Joan told her women to secure the stout bar that would fasten the door to the room — but the duplicitous steward had removed it. Determined to buy time, Catherine put her arm in the brackets where the bar should have gone. Alas, a young woman’s arm is no match to 30 determined assassins — the door burst open, breaking Catherine’s arm. The murderers also knew about the sewage tunnel, the king was revealed when the floor was opened, and he was stabbed 23 times. In the mele, the Queen was stabbed and another lady was injured, but the women escaped to Sterling Castle. The exploits of Kate Douglass were written down in 1527, then repeated in translations throughout the century. Authors of the 1800s from Walter Scott to Dante Gabriel Rossetti amplified the story of Kate Barlass, and she caught the popular imagination. In a play by Sir Arthur Helps and in paintings, Catherine Douglass had her 15 minutes of fame. Her fame continues into this century with a fine song about Catherine and she lives on in the expression, “Katie, bar the door” which means “Watch out — trouble is coming.” That’s my grandmother’s story, and I’m sticking to it.
We don’t usually associate potatoes with Scotland, but both out meals have them as an ingredient. To make the potatoes more healthy, mix equal parts sweet potatoes and white potatoes to use in these recipes.
Tattie Scone with Egg: 145 calories 5 g fat 2.6 g fiber 8.5 g protein 18.4 g carbs 87 mg Calcium NB: The food values given above are for the egg, scone, and fruit only, not the optional beverages.PB Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make when you have left-over boiled potatoes.
One 2-oz egg 1 tattie scone*** 2 oz apple or pear 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]
Prepare the Tattie Scone [HINT: Do this the night before and cook them, too.] and keep warm or re-warm. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost an instant meal, if you made the scone beforehand.
***TATTIE SCONESmakes 3, each at 43 calories ½ cup mashed potatoes, no milk, no butter nb: I have made this successfully with half sweet potato/half white potato 1 Tbsp egg white 1 Tbsp white whole wheat flour 2 Tbsp milk ¼ tsp salt ½ tsp baking powder Stir all ingredients together – batter will look like thin Cream of Wheat.
Measure ¼ cup portions and pour into a heavy skillet which is well-seasoned or has been spitzed with non-stick spray. Spread out the batter to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.
Cullen Skink: 228 calories 4.5 g fat 3 g fiber 26 g protein 20 g carbs 161 mg Calcium PB GF We found this old Scottish recipe to be divine!! Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.
3 oz finnen haddie [smoked haddock] 3 oz milk small pinch ground cloves bay leaf ¼ cup onion, chopped 2 oz potato, diced 1 oz peas -OR- 3 oz asparagus, cut in 2” slices 1 tsp butter parsley for garnish
Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish and vegetable puree, sprinkle with parsley, and arrange the vegetable around the sides. You will want to eat this again!
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.
Dear Husband has decided, since his birthday is tomorrow, that he will shift his eating plan into a higher gear: in addition to Fasting two days each week, he would like the Slow Day meals to be more Mediterranean in nature. What a good idea! This ancient Way of Eating has been studied since the 1950s and causing double-takes for decades — how can they eat all that olive oil and wine and cheese and still be healthy??!?! It is not about what they do eat but what they do not eat: butter, cream, red meat, refined carbohydrates, processed foods, sweets. Is there any benefit to eating like a Mediterranean? Oh yes!! A large, long-term study in the US showed that a Mediterranean Diet lowers cholesterol, helps the body to regulate blood sugar, and reduces damaging inflammation linked to metabolic disease, all while keeping arteries flexible and free from plaque. AND it can promote weight loss. In sum, a Mediterranean Diet, along with other healthy lifestyle choices, seems to reduce early death due to heart issues by 80%. W.O.W. Dr, Michael Mosley, originator of the Fast Diet, highly recommends a Mediterranean Diet for everyone on Slow Days. How similar are the Fast Diet and the Mediterranean Diet? Let’s look at a comparison:
Is this food allowed on this diet…
MEDITERRANEAN
On Fast Days
Fatty Animal protein: beef, lamb, pork
< 3 oz sv.
Small servings
Lean Animal protein: chicken, turkey
3 oz sv
Yes, preferred
Eggs
Up to 7 per week
Yes
Beer, wine, cocktails
Yes to wine
On Slow Days
Oats, barley, quinoa, brown rice, whole-wheat bread/pasta
Based on information from the Cleveland Clinic website.
There are many ways to add vegetables to your diet deliciously, such as Zucchini-Feta Fritters for breakfast [or dinner] and Felafel at dinner [or breakfast]. Try making changes to one meal a week, to conform to the new guidelines, then expand your repertoire to other meals.
Zucchini-Feta Fritters & Fruit: 178 calories….. 5 g fat… 3 g fiber… 8.4 g protein… 31.6 g carbs… 208 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage.PBGF – if using GF flour Savory with the feta, sweet with the melon – a flavor adventure for breakfast.
++ 4 zucchini-feta fritters ** ++++ 3 oz watermelon ++++ 2 Tbsp plain, fat-free yogurt ++++ 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] ++
Start the fritters the night before to allow the zucchini to drain thoroughly. Using 1.5 Tablespoons per fritter, place the batter on a hot griddle which has been spritzed with non-stick spray. Flatten the fritters, and cook on both sides until well browned. Plate with the melon and yogurt. Serve with beverage of choice, noting their calorie count. [Refrigerate the remaining batter until you have time to cook and freeze the remainder.]
**Zucchini-Feta Frittersmakes 23-24 each: 34 calories 1.5 g fat 0.3 g fiber 1.5 g protein 3 g carbs 34 mg Calcium PB These are a yummy treat, at breakfast or as a pre-dinner nibble. 1-1/8 pound [18 oz] zucchini salt 1 two-oz egg 4 oz feta cheese, crumbled or diced ¼ cup fresh dill weed OR 2 Tbsp dried 2 Tbsp fresh parsley ¼ c white whole wheat flour ¼ cup self-rising flour Grate the zucchini and put it in a collendar over a bowl. Sprinkle with salt and use your fingers to toss the zucchini to distribute the salt. Let sit several hours or overnight. Place the zucchini in a clean bowl and add the remaining ingredients. Combine well. Heat a griddle/large skillet and spray with non-stick spray. TIP: I used a 1.5 Tbsp scoop, but a heaping tablespoon would do as well. Make piles of the batter on the cooking surface, then flatten them, and cook until well-browned on both sides.
Felafel with Vegetable Salsa: 205 calories 5 g fat 7.5 g fiber 9 g protein 26.5 g carbs 139 mg Calcium PB GF The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Perfect for any time of year. Felafel is so convenient to have in the freezer for ‘instant’ meals.
6 falefel patties ½ cup diced fresh tomatoes ½ cup diced orange or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice
Combine the chopped vegetables with the lemon juice. Let sit while the felafel warms. If frozen, warm the felafel. Plate the felafel and the salad. It’s that easy?!? Yes it is!
FELAFEL: makes 26 patties each patty = 25 calories
2 cups canned chick peas [if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them] 1.5 cloves garlic, crushed [add as much as you enjoy!] ¼ cup celery, minced ¼ c. scallions, sliced 1 egg 1½ tsp tahini ½ t. cumin ½ t. tumeric ¼ t. cayenne ¼ t. black pepper 1.5 t. salt
Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1½ Tbsp scoop and then flattened the patties. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later. Bake at 400F for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
1 two-oz egg + apple or pear
barley flour + white whole wheat flour
Tattie Scone: mashed potatoes
1 egg + plain fat-free yogurt + fat-free milk
egg white + milk
baking soda + baking powder + honey
white whole wheat flour + baking powder
dried fig + grapes or melon
Optional smoothie
deglet noor dates + salt
optional hot beverage
optional hot beverage
Dinner, single portion for Monday:………………………….. single portion for Thursday:
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 ISKON 1111 who is now Following.
Do you play Worldle, the geography spin-off of the popular Wordle? What helps you to recognize Morocco when it comes up? I look for the flat line at the bottom. The shape looks like a leg in a rather baggy boot, the foot of which is flat on the floor. The Kingdom of Morocco is in a unique location, having coastlines on both the Mediterranean Sea and the Atlantic Ocean. Archeological evidence shows that people have lived there since 300,000 years ago, when the region was a grassy savannah. Now, the population is made up of Berbers and Arabs and the climate is much drier. In the time of the ancient Greeks, Morocco was the site of one half of the Pillars of Hercules, which marked the Western end of the Mediterranean. In one old story, the Titan Giant Atlas, who was doomed to hold the heavens on his shoulders for all time, performed his task while standing in Morocco. The hero Perseus turned Atlas into a mountain range, now called the Atlas Mountains, which runs from Morocco to Algeria. During the Ordovician Period of geologic time, this part of Northern Africa was a warm, shallow ocean which abounded with creatures who’s shells are now embedded in the rocks of the Atlases. If you see a beautiful fossil Ammonite or Cephalopod in a rock shop, most likely it is the result of the lucrative trade in Moroccan fossils. In 150 BCE, the Romans appropriated the area which they called ‘Mauritania,’ but it was not officially part of the empire until 44 CE. The Arabs arrived in the 600s, bringing the Islamic religion to the Maghreb. For the next few centuries, the region was struggled over by factions of Muslims, with little cohesion or permanence. Bit by bit, the French arrived and worked their way into the fabric of the country, gaining control in 1912. Occupation by Germany during WW2, lead to Casablanca being an important hub of intrigue during the war. Independence arrived in 1956. The country has many place names that are familiar: Marrakech, Fez, Tangier. And some well-known people came from Morocco: actor Jean Reno; 14th century world traveler and scholar Ibn Battuta; Nobel Physicist Serge Haroche. Make sure you can recognize Morocco next time you see it — it is a place worth knowing.
Our meals for Morocco have the spices of the country at breakfast and a storied street-food for dinner.
Moroccan Bake: 148 calories 6.4 g fat 2 g fiber 7 g protein 16 g carbs 41 mg Calcium PB GF The Moroccan spice Ras El Hanout is the key to this breakfast. The dates and melon make it even better.
1 two-oz egg 1 tsp Ras el Hanout spice blend 2 tsp tomato sauce 1 black olive, chopped 2 deglet noor dates 2 oz melon 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 [for 2 people, Dear Husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Whisk the eggs with the spice, tomato, and olive. Pour into the oven-safe dish and bake 12-15 minutes. Plate with the fruit and an optional beverage.
Mhadjeb: 1 piece + fruit = 240 calories 4 g fat 3.5 g fiber 7.6 g protein 32.5 g carbs 20 mg Calcium PB Somewhere in the mists of time, a poor Algerian woman began to prepare this dish. She would send it out with her children to sell in the streets. It became a great hit and, not knowing what else to call it, the food was dubbed ‘mhadjeb’ or ‘mahjouba’ which means ‘honorable woman’ or ‘the unknown woman who never leaves the house.’ The recipe is adapted from one by Nympha Nzeribe. Leftover pieces freeze well.
Makes 6
Griddle for cooking
1 cup semolina ½ c white whole wheat flour pinch salt ½ cup warm water
Combine flours and salt in a bowl, and add water gradually. Knead until ingredients are mixed into a soft dough.
Plastic bag large enough to hold dough
Take a plastic bag and dip it in warm water, filling the bag. Dump out the water and put dough inside the wet bag. Wrap bag around dough and let it rest ~15 minutes.
Remove dough, knead lightly for a few minutes.
Oil your hands and form dough into 6 balls. Line up balls on a work surface, in the order you form them, making note of the order. Cover lightly, let rest.
1 tsp olive oil 1 cup onions, chopped
Cook onions in oil until transluscent.
14 oz tomatoes, diced 2 Tbsp green chile [New Mexico] 2 Tbsp catsup large pinch cumin + salt ½ cup carrot, grated
Dice tomatoes and add to onions along with all the rest of these. Cover and cook over low, stiring at whiles, until thickened. Take off heat.
2 hard-boiled eggs, chopped
Add egg, stir, and let cool to room temperature. Divide into as many portions as you have dough balls. 2 oz each ball.
Oil balls of dough cooled filling
On a lightly oiled surface, roll out Dough Ball #1 as thinly as you can. ~9” dia. Spoon filling into center and spread it out a bit. Fold edges of circle to center, to form a square, covering all the filling. Repeat with other balls and filling.
Spray oil on a griddle. Move each package carefully to the griddle, lest the dough break open. Cook until each side is nicely browned. Let cool briefly.
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.
You might not know the name of Francesco Procopio Cuto, but if you have ever been in a “cafe,” you know his legacy. “Cafe” means “coffee.” The Spanish brought cocoa to Europe in 1528. The Dutch brought tea to Europe in 1610. The Venetians brought coffee to Europe in 1615. Procopio Cuto brought the coffee-house to Paris in 1686. Cuto was born in Sicily on 9 February 1651, into a family of chefs. His grandfather had a machine that would make an Arabian delight called “gelato.” Procopio decided to take the gelato machine and go to France to make his fortune. Stopping off in Venice on the way, he was introduced to the idea of a coffee-house. In Paris, Cuto obtained a license to sell ‘lemonade’ and other fruit beverages in a dark, tiny shop on Rue des Fossés-Saint-Germain-des-Prés, in the 6th Arondissement. Once he remodeled, with chandeliers and marble-topped tables, business picked up. When he added the exotic drink coffee, business was even better. Then the Comedie Francaise Theatre opened across the street in 1689, and all of the beau-monde came to the cafe, before and after the plays. Writers, statesmen, men of letters, actors, nobility — everyone sat down at Cafe Procope — to see, to be seen, and to drink the coffee. Thus, Procopio introduced the coffee-house to Paris. He also started making gelato, although with a slightly changed recipe. And it was a hit! He was the official gelato maker to the court of Louis XVI. Ladies, who had been absent at first, came to eat gelato or drink hot chocolate. Cafe Procope was the place to be! The cafe continued after Coto died in 1727. Even the Revolutionaries of 1789 met at Procope, to plot the overthrow of the monarchy. Benjamin Franklin was a customer, as were Thomas Jefferson [who introduced ice cream to the Americas], Napoleon, Victor Hugo and anyone you can think of. Obviously, the concept was much copied, as there were 30,000 cafes in Paris in 1900, indicating the democratization of the cafe scene. No longer for the elites only, everyone went to the cafe and it became a way of life. When in Rome, do as the Romans do. When in Paris, whether you order a citron presse or a cafe espresso, go to a cafe, and relax, and watch the parade of life walk by, just as Parisiens have been doing since Procopio Cuto showed them how.
The foods I chose for today are both light little meals which might be enjoyed at a cafe, along with a cup of coffee. Or at breakfast at home, along with a cup of coffee. The second meal can be a breakfast or, if doubled along with an added slice of bread, could be a lovely dinner.
Strawberry Crepe: 193 calories 7.5 g fat 2 g fiber 9.5 g protein 23 g carbs 211 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage.PB Isn’t it a treat to enjoy ‘Strawberries & Cream’ once in a while? If you haven’t made the crepes already, this is a good reason to try them. Mine were ready in the freezer.
1 sweet crepe*** 2 Tbsp ricotta cheese 3 Tbsp vanilla low-fat yogurt 3 oz strawberries, sliced and put in a sieve over a bowl, especially if frozen 1 slice uncured bacon or 1 slice ‘Canadian’ bacon Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water
Stir the ricotta and yogurt together. Add most of the berries, saving some for garnish. If there is a lot of juice, cook it down slowly to make a little syrup. Cook the bacon. Place the crepe on the plate and spoon the cream filling onto it. Fold over the crepe and top with the extra berries and syrup. Plate with the bacon and prepare your hot beverage of choice.
***CREPES, SWEET: makes 16 eight-inch crepes each = 53 calories… 0.8 g fat… 1 g fiber… 6 g protein… 8.5 g carbs… 38 mg Calcium… ++100 g white whole wheat flour+++54 g all-purpose flour+++14 fl oz/416 g skimmed milk+++ +++2 tsp vanilla sugar+++2 two-oz eggs++
Whisk the flour and sugar together. Add the milk and whisk until combined. Add the eggs one at a time. Whisk vigorously until the batter runs off the whisk in ropes. [If batter is too stiff, add water 1 Tbsp. at a time to thin it.] The batter can rest for up to an hour. Heat a small cast-iron pan or ceramic saute pan. Lightly spritz with oil, then wipe out the pan. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift out the cooked crepe, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.
Prosciutto & Melon Plate: 125 calories… 7 g fat… 1 g fiber… 17 g protein… 13.4 g carbs… 135 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: For a quick breakfast, I plated everything the night before and stored the plates in zipper bags in the refrigerator.NB: If you wish to serve this for a dinner, then double all the ingredients and proceed as directed, except for the beverages. Add 3/4 oz whole-grain sourdough bread for a total = 309 calories.
4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional 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 the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.
Dorothy lived in Asia Minor [modern Turkey] during the early Christian Era. She was a convert, which was against the law, and pledged to be married only to Christ, who lived in Paradise where flowers and fruits are ripe all year long. Put on trial for her refusal to renounce her faith, she was sentenced to death. The prosecution lawyer, Theophilus, gloated over his victory and mocked Dorothy. As she was lead away to die, Theophilus called out, “Hey! Bride of Christ! Send me some fruit from your bride-groom’s garden in Paradise!” The crowd heard him and laughed heartily at the jest. Here the story diverges. In version 1) Dorothy takes off her head-dress before being beheaded and gives it to a small boy, bidding him give it to the scoffing lawyer. When the head-dress is delivered, it smells divinely of fruit. In version 2) Dorothy is killed. Soon afterward, a small boy finds Theophilus in the crowd and gives him a basket of fruit and flowers even though it is February. (I love Version 2.) At any rate, Theophilus was moved to recognize that Dorothy was a holy person; that her religion was better than his; and that he had to become a Christian forthwith. He declared his change of faith and of heart, was arrested and put to death. All of this happened on February 6, 311 CE. Dorothy was a popular topic for artists in the Renaissance. In paint and wood-cuts of Dorothy, her sweet story was told. Maybe she never lived at all. She is the patron saint of gardners, fruit growers, and brides.
We will celebrate Saint Dorothy with flavors from warmer climates: curry and coconut. Eat vegetables and fruit today.
Curried Vegetable Bake: 123 calories 5 g fat 1.5 g fiber 7 g protein 11.6 g carbs 41.5 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF If you love the warm, spicy taste of curry, then feel free to add more to this dish.
one 2-oz egg ½ oz carrot, cooked and diced [HINT: use leftovers from a dinner] ½ oz broccoli, cooked and diced 1 Tbsp Indian curry powder -OR- 4 Tbsp curry sauce additional curry powder, salt, garlic powder, all to taste 2 oz applesauce Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water
Spritz an oven-safe dish with non-stick spray and set the toaster oven to 350 F. Whisk together the vegetables, seasonings, and the curry powder/sauce until well blended. Whisk the egg into the mixture and turn into the dish. Bake about 15 minutes while you portion the applesauce and prepare the optional beverages.
Halibut in Thai Coconut Curry: 258 calories 14 g fat 2 g fiber 21 g protein 10 g carbs 139 mg Calcium PB GF This is from Alaska from Scratchby Maya Wilson and it is delicious.
1 tsp olive oil, separated 3 cups spinach, lightly packed 1 Tbsp shallots, chopped ¾ Tbsp Thai red curry paste or more to taste ¼ cup chicken broth 3½ fluid oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1½ tsp lime juice
Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per ½” of thickness of the fish fillet. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.
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.
In the depths of winter, when snow is deep on the ground in the North, lemons are ripening in warmer climes. How cheery they look! How fresh they taste! Lemon-growing spread around the Mediterranean Sea by 1000 CE. Berbers brought their cultivation to Spain, then when Spain took over the Netherlands in the 1500s, lemons went with them to Northern Europe. Eventually, lemons and limes were prized as sources of Vitamin C to prevent scurvy in the winter, when fresh vegetables were scarce. Have you tried Lemon Ricotta Pancakes? They are bright and light in flavor, and are perfect for a February breakfast. If you have left-over pancakes, freeze them. The recipe is from Geneveve Ko, writing in the New York Times.
8-10 pancakes
Heat a griddle or large nonstick pan or well-seasoned cast-iron skillet over medium-low.
33 g/3 Tbsp sugar zest ½ lemon or 1 tsp Lemon Juice 1 tsp vanilla
Put these in a large bowl and whisk to combine.
2 eggs
Add eggs and whisk until foamy.
½ c lower-fat ricotta 3 Tbsp yogurt/buttermilk 20 g butter
Melt butter. Add these to the bowl, and whisk until well blended.
½ c/52 g white whole wheat flour 1 tsp baking powder ½ tsp salt
Add dry ingredients and gently stir until no traces of flour remain.
Optional: drop blueberries on the batter as pancakes cook
Butter griddle. Use a ¼ cup measure to portion batter onto it. Cook 3 mins on each side until golden brown.
Blueberry Maple Syrup or other toppings chicken breakfast sausage
Serve warm, with blueberry syrup and chicken sausages.
How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.
In the Christian Church calendar, first there is Christmas, when Jesus was born, and 40 days after that, there is the day that baby Jesus was presented at the Temple by his parents, according to Jewish religious law. In the Temple was an old and devout man named Simeon. All his life he had waited for the Messiah, hoping to have some word of the arrival of Yahweh’s chosen, before he died. When Mary and Joseph entered the Temple, Simeon approached and asked to hold the baby. He then said the words known as thenunc dimittis : “Lord, now let thy servant depart in peace…for my eyes have seen thy salvation…a light to lighten the Gentiles and the glory of thy people, Israel.” In pre-Christian Rome, there was a festival in mid-February called Lupercalia. It honored fertility and health. Naked men would run through the streets, and hook-ups would happen when girl’s names were plucked from a bowl. Candles were lit at midnight and people ate small flat cakes, hoping for the return of the sun and summer. During his four-year papacy, Pope Gelasius I tried to stamp out the pagan customs that were still practiced by his flock. In honor of the Presentation of Jesus, he held candlelight processions through the streets and used the occasion to dedicate the next year’s candles for the church. Gelasius called this festival “Candle-mass.” Why all the candles? Because Simeon called Jesus ‘a light’, hence the tie-in to candles during dark days. Gelasius also handed out crepes to pilgrims who came to Rome. When those pilgrims returned home, they told of the festival of candles and their own congregations adopted the idea. Brittany and Normandy, France, where crepes and galettes had long been popular, embraced the idea of celebrating February 2 by eating crepes. And once chocolate was introduced to Europe, enjoying chocolate crepes for La Fete de la Chandeleur became the rage. The first crepe to be cooked is always placed on the top shelf of the cupboard, to ensure luck for the next year. In Germany and the USA, February 2nd is Groundhog Day. Which would you rather eat on Candlemas: a chocolate crepe or a groundhog?
A breakfast of chocolate crepes, bien sur! And for dinner, savory galettes with a traditional and delicious French filling.
Chocolate Crepe Breakfast: 231 calories 4.6 g fat 5.5 g fiber 16.4 g protein 32 g carbs 191.6 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage.PB Crepes! Chololate! Such delights at breakfast on Chandeleur. Make the crepes ahead for a very easy meal.
oops! forgot the bacon!
2 chocolate crepes** 3 Tbsp 2%-fat cottage cheese 3 Tbsp non-fat vanilla yogurt 3 oz strawberries 1 slice uncured bacon @ 30 calories/slice dusting of icing sugar Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]
Slice berries or thaw frozen berries in a sieve. Warm the crepes but only briefly, so they do not become dry. Stir together the cottage cheese and yogurt. Stir in some of the berries, saving some for garnish. Cook the bacon. Divide the strawberry cream between the crepes, roll them, and plate. Dust crepes with powdered sugar. Dollop with reserved strawberries, place the bacon. Yum.
**CHOCOLATE CREPES:makes 16 eight-inch crepes 1 crepe= 53 calories 1 g fat 2 g fiber 3 g protein 9 g carbs 38.6 mg Calcium Just what you need to celebrate Chandeleur on February 2nd.
A chocolate crepe, ready to turn over. Hold a gold coin in your left hand as you flip the pan so that the crepe turns over in the air and lands back in the pan. lol. This is to ensure food luck for the following year.
100 g unbleached flour 50 g white-whole-wheat flour 20 g unsweetened cocoa powder 3 tsp sugar
Whisk flours, cocoa, and sugar together.
14 fl oz milk [416 g]
Add milk and whisk until combined.
2 two-oz eggs
Add eggs one at a time. Whisk vigorously until batter runs off the whisk in ropes.
Let the batter rest for 60+ minutes.
Cooking spray
Heat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil, then wipe out the pan with a paper towel. Save the towel.
Dip a ¼ cup measure into batter and let extra drain off. Grasp handle of the cook pan in one hand as you slowly pour batter into center of the pan. Tilt pan to swirl the batter to form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat.
Watch it cook and look for when edges dry and curl a bit. With a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and flip it. Cook the other side. Time will vary, depending on heat of the pan. Lift out crepe, put it aside, and keep cooking.
Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium PB Joanne Harris writes in herFrench Market cookbook about buying these at a market stall in France. Now you can make them at home. NB: It is easier/quicker if you prepare the galettes/crepes in advance.
Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to [Captured] who is now Following.
If you saw the word ‘tortilla’ on a menu, what would come to mind? That depends on where you live. The difference among tortillas is as wide as an ocean. For 10000 years, the Aztec and Mayan peoples of Mexico had been growing maize/corn and grinding it into a flour. Balls of maize dough were patted into flat rounds and cooked on a griddle. In the native Nahuatl language, these were called ”laxcalli”. Spaniard Hernán Cortés and his fellow invaders observed the making of laxcalli in 1519. In Spanish, the word ‘tortilla’ means ‘little cake.’ When the corn laxcalli was introduced to Spain, it was called a tortilla — that along with a bunch of other little cake-like things. In Southern Spain, chickpeas were introduced during the Berber invasion and occupation from 711-1492 CE. Originally, a flat cake of chickpea flour was made in Greece. It migrated through trade to the Levant and entered into Arab cuisine. Today, a fritter made with chickpea flour is popular in Andalusia and they call it a ‘tortilla’. Enter Tortilla Espanola. In the 1830s, a Navarese woman cooked up a quick meal of eggs, potatoes, and cheese. When she served it to a hungry army general who was passing through town, he saw the potential for serving many hungry solders with this quick, inexpensive, nutritious meal. It was named ‘tortilla’ and became a hit all over Northern Spain. So, what is a tortilla? That depends on where you live. If you see the word on a menu, consider first where you are, so you will know what to expect.
Spanish Tortilla: 150 calories 9 g fat 1.5 g fiber 10 g protein 11.6 g carbs 189 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF In Spain, a ‘tortilla’ is a vegetable-potato-cheese and egg dish, usually cooked on the stove-top. This one is easier because it is baked. HINT: This recipe serves two [2] people.
1 clove garlic 1 oz/1 scallion ¼ cup/1 oz bell pepper 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice 2.5 oz egg = US extra large 25 ml/0.8 fl oz plain yogurt 2 tsp chives, chopped 1 oz grated Manchego or Cheddar cheese 2 oz watermelon Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]
Put the potatos in a small saute pan with a little water and cook until not-quite soft. Add garlic, scallion, and bell pepper and continue to cook until bell pepper is soft. In a small bowl, combine egg, yogurt, chives, and cheese. Stir in the cooked vegetables and spread in a baking dish that has been spritzed with oil or non-stick spray. Bake at 350F, 15-18 minutes. Plate with fruit and you are ready for an energetic day.
Corn Tortillas, homemademakes 15 five-inch tortillas. 1 tortilla = 50 calories 1 g fat 0.8 g fiber 1 g protein 9 g carbs 12 mg Calcium
2 cups/185 g masa harina ¾ tsp salt 1.5 cups/340 g water 2 tsp oil
Combine masa and salt in a wide bowl. Gradually add oil and water until evenly wetted. Knead 5-10 minutes until smooth and firm, adding more water if needed. Let rest, lightly covered 30 minutes. Portion into 15 pieces, each 30-35 g in weight. Cut two pieces of waxed or parchment paper each 6×6”. With a tortilla press, flatten each dough ball between the pieces of paper, until 1/8” thick and 4.5” in diameter. Cook on a hot, dry gridle 40-60 seconds, turning once. Freeze any that you are not using today.
Tostada for Dinner: 253 calories 13 g fat 5.6 g fiber 10 g protein 25 g carbs 119 mg Calcium PB GF Purchased tostada shells were the inspiration for this quick and easy meal. We will definitely enjoy this again!
1 tostada shell [fried corn tortilla @ 85 calories each]** 1/3 cup chili non carne 1½ Tbsp Guacamole ½ oz Cheddar or Monterey Jack cheese, grated ½ cup Mexican Vegetable Pickles
Warm the chili and grate the cheese. Plate the tostada and spread it with the guacamole. Spoon the chili on top and spread that to the edges. Sprinkle with the cheese and plate with the pickled vegetables. Ready in minutes, with minimal fuss.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 
