recipes for Michael Mosley’s 5:2 Diet

3 Chilly Saints

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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. Simple way to lose weight and be healthier. Welcome to toondebacker who is now Following.

“Mamertus, Pancras, and Gervais were three early Christian saints. Because their feast days, on May 11, 12, and 13, respectively, are traditionally cold, they have come to be known as the Three Chilly Saints.” Thus says the Old Farmer’s Almanac, and they know all about weird weather. Mamertus died in 475 in Arles, France. Pancras died around 304 at the age of 14. Gervais died in the 2nd century. German farmers often add St Boniface [May 14] to the list of Eismanner. In life, these men had nothing to do with weather, but their fame came later as their successive feast days were observed to coincide with a cold spell. Is it that way where you live? Try keeping a record of the temperatures for May 6 through May 18 and see if the temperature does indeed dip because of the Three Chilly Saints.

Naturally, chilly weather makes one want to eat ‘chili.’ But what is ‘chili’? To begin with, chili is a plant [Capsicum annum] which originated in Mexico around 7500 BCE. Chili also refers to the fruit of that plant, nicknamed ‘chili peppers’ by Columbus, because the spicy flavor reminded him of black pepper. There are many types of chili, of varying heat. In New Mexico, when you say ‘chili,’ only the New Mexico ‘Chile’ [note the spelling change] is being discussed. These can be green or red, fresh or roasted or dried, and they define the local cuisine. ‘Chili’ also means the meal, prepared with or without beans, which is one of the tentpoles of cooking in the American South-West.

We will have chili and chiles for breakfast and chili with chiles for dinner. Chilly enough for you?

Chili-Chile Eggs:  139 calories 10 g fat 2.2 g fiber 11 g protein 11.8 g carbs [10 g Complex] 77 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Two of the American South West’s best flavors: 2 spellings in one breakfast bake.

one 2-oz egg 1 Tbsp canned green chiles {Hatch brand is the best] ¼ cup Chili Non Carne [see SIDEKICKS II Oct 4, 2017 for the recipe], drained if too soupy pinch of salt 1/8 oz cheddar cheese, grated 2 oz melon   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]

Whisk the chile and chilis with the egg. Add salt to your taste. Pour into a lightly-spritzed ramekin and top with the grated cheese. Bake at 350 degrees for 20 minutes. The egg mixture will puff up and be firm to the touch when done. If it is very jiggly in the middle, keep baking it. Prep the fruit and pour the optional beverage of choice. You are off to a chili start, even if your weather is hot.

Chili Verde with Beans: 265 calories 2.8 g fat 5.4 g fiber 14 g protein 31 g carbs [29 g Complex] 169 mg Calcium   PB GF  In the great debate about what makes ‘authentic’ chili, beans are often the issue. Here, they are served as a ‘side dish.’  HINT: This makes enough for 3 [three] servings.

Without the beans, this chili would be great in flautas or fajitas or corn tortillas.
½ tsp oil 
½ cup red onion, chopped		Cook onion until softened.
3 cloves garlic, mincedAdd to onion and cook one minute more
2 Tbsp tomato sauce
2 tsp green chili powder
one 4-oz can New Mexico green chilis
1 tsp ground cumin + 1 tsp [Mexican] oregano ½ cup salsa verde [purchased is fine] ¼ cup water		Stir in tomatoes and cook 1 minute. Then add chilis, seasonings, salsa and water. Turn heat down to a simmer.
Enough cooked turkey or chicken to make 1-1/2 cups shredded meat – about 200 grams pinch or two saltShred the chicken or grind it and add to the pan. Cover and simmer 10 minutes. Add the salt and continue to heat.
Per serving: 1/3 cup small white beans, canned
1/4 cup chopped green onion		Plate with scallions on top and the beans on the side.

Flowering Moon

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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. Simple way to lose weight and be healthier.

The First Nations People of North America had names for all of the full moons. Beautiful, descriptive names. The Ojibwe tribe called the moon in May the “Flowering Moon.” The ancient Romans had a goddess of flowers named Flora. Her festival was in late April/early May. In the early USA, putting baskets of flowers on neighbors’ front doors was a custom on the first of May. In Japan, the famous Hanami [admiring blossoms] Festival is spread out from March to April, depending on blooming times. In Northern Japan, they are admiring cherry blossoms as late as May 1. How wonderful that such disparate cultures and locations in the same hemisphere all shared an appreciation of Springtime and its flowers! You can celebrate the early days of May by spending time in your garden or nearest public park. Enjoy the fresh air and the growing plants. Renew yourself outside, then renew your determination to change yourself inside by eating a healthier diet.

Our meals, this early May, will highlight one of the flowers that we commonly eat — asparagus! And it comes up in the Spring. Full of flavor, fiber, and nutrition, asparagus is a great addition to the Faster’s diet.

Asparagus Roll-ups:  107 calories 7 g fat 1.2 g fiber 8 g protein 2.6 g carbs [2.7 g Complex] 51.5 mg Calcium PB GF Pretty on the plate and a delight to eat.

1 two-oz egg 2 oz asparagus spears, tough lower stalks snapped off 1 Tbsp whipped cream cheese 1-2 tsp tarragon, chopped A few fresh berries: golden berries, blueberries, raspberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [87 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Break the tough lower part of the asparagus stalks, wash, and steam or cook in minimal water until tender. Drain, salt lightly, and set aside. HINT: You could do this the night before. Whisk the egg with the cream cheese and tarragon, along with a pinch of sea salt. Heat an 8”-9” skillet and spritz it with non-stick spray. Pour in the egg and tilt the pan so that the egg forms a thin, even layer over the bottom of the pan. Without stirring or moving the egg, cook until the egg is set and as your like them – this will not take long. Remove the egg to your plate, like a big pancake. Put the cooked asparagus in the pan and shake it a bit over heat to re-warm. Lay the spears on the eggs so that the blossom ends hang over the edge. Roll the egg so that the asparagus is inside and plate attractively. With your optional beverages, you are set for a Spring-time breakfast treat.

Beef & Asparagus Stir-fry:  289 calories 8.4 g fat 5.2 g fiber 20.7 g protein 35.7 g carbs [12.6 g Complex] 69 mg Calcium  PB GF— if omitting the noodles   The flavors of beef, asparagus, and oyster sauce are a real WOW.

2 oz sirloin, raw, sliced thinly across grain 2 tsp oyster sauce 2 tsp soy sauce 2-3 tsp cornstarch ¼ c chicken stock 2 tsp fresh ginger, peeled and grated or minced 1 clove garlic, sliced hot pepper flakes to taste 5 oz asparagus, roll-cut in 2” pieces 3 oz red pepper, sliced into strips 1 oz onion, sliced   Optional: ½ oz Japanese buckwheat noodles, broken into 2” pieces

Prepare the meat as described. Combine the oyster sauce, soy sauce, stock, and cornstarch. Add the sliced meat and set aside. Boil the noodles for four minutes, drain [saving the cooking water], rinse, and put aside. Cut the vegetables as described and put in a bowl. In another dish, put the garlic, ginger, and pepper flakes [those are the ‘aromatics’]. Heat a wok or cast iron skillet until it is hot. Spray with oil or non-stick spray. Add the vegetables and stir-fry for 3 minutes [if needed, add some noodle water to keep it cooking. Push the vegetables aside and add the aromatics. Count to 30. Add the beef with marinade. Stir-fry for 1 minute more or until the beef is mostly cooked and the sauce begins to thicken. If the sauce gets too thick, add some of the noodle water. then add the cooked noodles. Stir to combine and warm, then plate. 

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

1 two-oz egg + Cheddar cheeseoatmeal 
chili non carne strawberries
canned green chilis [Hatch brand]blueberries
melon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

chicken breast + bell peppers smoked salmon + cucumber
canned green chilis + red onion + garlictomato + red onion + romaine lettuce
canned white beans + scallionsourdough rye + olive oil + honey
cumin + chili powder + oregano + salsa verdehard-boiled egg + lemon juice + dill
Sparkling waterSparkling water

Aunt Beru

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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. Simple way to lose weight and be healthier. Welcome weightlossblogadmin who is now Following.

Tomorrow will be May The Fourth, which Star Wars Fans recognize as a day to celebrate since the words sound like “May the Force….be with you.” Yeah, it’s a stretch, since Obi-Wan didn’t lisp. Anyhow, since the only food you ever see anyone eat in the entire film series is the ghastly-looking blue smoothie which Aunt Beru prepares on Tatooine, I thought that today we should talk about smoothies.

Fruit juice alone has lots of sugar. It is like drinking a soda-pop! True, that fruit sugar is natural, inherent to the fruit. It is not added sugar, which now has to be included on the label. So what’s wrong with that? Your body doesn’t care where the sugar comes from, be it fructose [from fruit], or sucrose [from sugar cane/sugar beets]; your body still treats turns it into glucose [‘blood sugar’] and uses insulin [from your pancreas] to move it into your cells for energy. When you ingest the fruit and its juice [ex: eating the apple, not the juice only], your body sees that sugar differently, more healthily. The fiber in the fruit changes the sugar’s effect on your body. In our house, we used to drink orange juice at breakfast. Nowadays, instead of those empty sugar calories, we enjoy a smoothie of whole fruit which gives us the fiber as well as getting a start on our 5-a-day.

Here’s a smoothie to drink along with your breakfast:

Blueberry Smoothie: 1 serving = 118 calories 0.2 g fat 3.1 g fiber 5.7 g protein 30 g carbs 99 mg Calcium  PB GF  From the people at Wild Blueberries of North America comes this excellent smoothie. Take the calories into account when you meal-plan.  HINT: Recipe makes enough for 2 servings. 3 oz banana ½ cup plain, fat-free yogurt ½ cup blueberries ½ cup orange juice Put banana, yogurt, and berries into the blender and process until smooth. Add the juice and blend on low. Wonderful berry flavor!

If you want a smoothie with calories enough for a meal, try this:

Cocoa-Banana Tofu Smoothie: 276 calories 5.5 g fat 7 g fiber 20 g protein 42.4 g carbs [25.4 g Complex] 491 mg Calcium  PB GF  Adding cocoa powder makes this high protein shake taste like dessert without any added sugars. What a treat! Hmmmm… Is it a smoothie or a milkshake? The recipe makes 2 cups.

1-¼ cups fat-free milk ½ cup firm tofu, mashed to fit in measuring cup [3 oz] 2/3 cup sliced ripe [but not black] banana [3 oz] 2 Tbsp cocoa 4 ice cubes Put everything in a blender and wizz it on low speed to break up the banana. Then turn to a higher speed to make it smooth. Serve with some ripe strawberries. Yum.

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The Woman with the Rake

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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. Simple way to lose weight and be healthier.

In Europe, the Plague [the Black Death pandemic] came back in recurrent waves: 1348-53; 1360–63; 1374; 1400; 1438–39; 1456–57; 1464–66; 1481–85; 1500–03; 1518–31; 1544–48; 1563–66; 1573–88; 1596–99; 1602–11; 1623–40; 1644–54; and 1664–67. The prevalence of the pestilence spawned many works of art and letters. Boccaccio’s Decameron has as its frame a group of wealthy friends trying to escape the disease by decamping for the countryside. In painting, there are depictions of a woman striding across an apocalyptic landscape carrying either a broom or a rake. The broom represented an outbreak with most people dying [a ‘clean sweep’] while the rake indicated that fewer victims would die. [I wish I could show you this painting, but I cannot find it. If you know it, please send me a link to it.]

The Woman with the Rake is walking the world these days — though in some places, sadly, she is using her broom. Keeping busy at home is the rule of the day: read, play games with family members, establish a routine, learn a new skill, be creative in the kitchen. Egg dishes are always easy and delicious. Cooking up some food and putting it inside a crepe/galette is a great idea.

Corned Beef & Cabbage ScrOmelette:  154 calories 7.6 g fat 1 g fiber 14 g protein 6.5 g carbs [5.4 g Complex] 65 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Got some corned beef left over from St Patrick’s Day or Passover? Add to cabbage — a reliable pantry staple — for a good breakfast.

1 ½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.   ½ oz uncooked corned beef 1/3 cup cabbage, very thinly sliced ½ Tbsp cottage cheese pinch caraway seed + pinch thyme 1 oz apple   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

Chicken Ratatouille Galette :  267 calories 7.6 g fat 5 g fiber 24 g protein 38 g carbs 321 mg Calcium   PB  Galettes/Crepes are wonderful to have on hand for use with a variety of fillings. If you had the galettes/crepes and the filling previously-made, then the meal goes together in no time.

2 buckwheat crepes [galettes]  [see Sidekicks I, Sept 17, 2017]   1.5 oz chicken breast ½ cup Mediterranean Vegetables [see SIDEKICKS II Oct 4, 2017] 1 Tbsp goat cheese 1 oz mozzerella cheese herbes de Province OR tarragon 

If making crepes/galettes from scratch now: prepare the batter and let stand 30+ minutes. If using frozen crepes, put them in a plastic bag on the counter and let them thaw.  Turn on the oven to 250 F. Cut or shred the chicken into small pieces. Put into pan with the Med.Veg. and heat to warm the vegetables, to reduce the liquids, and to cook the chicken. Take off heat. Prepare the crepes/galettes: either cook them now from batter or finish the thawing process by putting them, wrapped in foil, in a warm oven. Add cheeses to mixture in the pan, and stir to combine. Toss in lots of herbes de Province or fresh herbs and taste for seasoning. Arrange the crepes/galettes on a cookie sheet and divide the filling among them. Fold over, pressing down gently. Heat in the warm oven.

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

On Monday, I will discuss Smoothies.1 two-oz egg 
banana + orange juiceasparagus spears
plain, fat-are yogurtwhipped cream cheese
blueberriestarragon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tofu beef sirloin + asparagus + garlic
bananared bell pepper + oyster sauce
cocoa powdersoy sauce + cornstarch + onion
skimmed milk chicken stock + fresh ginger +
Japanese buckwheat noodles
Sparkling water

Gascony

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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. Simple way to lose weight and be healthier. Welcome to Clary Rouge who is now Following.

“Gascony” is one of the regions of old France, often called by other names, and now broken up into several small departments. It is bounded on the West by the Atlantic Ocean and on the South by the Pyrenees Mountains. To the North, it is bordered by the Garonne River and on the East by the region of Languedoc. The Romans called it Aquatania, after the native tribe. The locals at the Eastern end called it Occitain, which is based on the ancient local word for ‘Yes’ which was ‘Oc’ instead of the current ‘Oui.’ The Duchy of Aquaitaine passed into English control in 1152 when Eleanor of Aquitaine married the English King Henry II — a simple act that set the stage for the Hundred Years War. Gascony is known for three famous ‘products’: its iconic and delicious food; the fictional/actual Musketeer d’Artagnan; and French King Henri IV.

If the world were a healthier place right now, Dear Husband and I would be in Gascony. It is our idea of a vacation spot: bucolic, ‘undiscovered’, full of good food, and planted in vineyards. We have never been there, but maybe next year…. In the meantime, we will prepare Gascon foods at home.

Garbure Bake: 134 calories 6.3 g fat 1.7 g fiber 9.5 g protein 7.7 g carbs [7.5 g Complex] 53 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  ‘Garbure’ is a favorite casserole of Southwestern France. Now you can enjoy its flavors at breakfast.

1 two-ounce egg ½ oz cabbage, thinly-sliced ½ oz leeks, thinly-sliced ¼ oz small white beans [All I had were garbanzoes, so I sliced them in half] 1/3 oz pork, shredded or thinly-sliced ½ tsp duck fat or bacon fat 1-3/4 oz strawberries/blueberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Prepare the cabbage and leek, and put in one bowl. In another, put the beans and pork. Heat a saute pan and add the fat with a few Tablespoons of water. Saute the cabbage/leek until they are limp, adding more water if needed. Then stir in the pork and beans and cook until warm.Season with salt and pepper. Put the cooked mixture into a baking dish which has been spritzed with non-stick spray. Whisk the egg with salt and pepper to taste and pour into the dish. Bake at 350 F for 15+ minutes. Portion the fruit and plate the bake. Welcome to a taste of Gascony.

Chickpea Ragout with fish:  ragout = 121 calories  2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs 26 mg Calcium  PLUS calories from the fish you choose GF PB  Prepare the simple ragout, add the fish of your choice.  This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean our kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein.

½ cup Chickpea Ragout [see Saucy, Dec 6, 2018] 1 oz fresh spinach leaves your choice of fish:   4 oz swordfish  139 calories   4 oz cod  92 calories   4 oz salmon  160 calories   4 oz halibut  124 calories   4 oz smelts 110 calories 2 oz shad  140 calories

Put the Chickpea Ragout in a small pan with a few tablespoons of water. Place the fish on top. Cover and cook over medium-low heat for 10 minutes or until fish is cooked. At the last minute, add some fresh spinach leaves and continue to cook until they wilt. All done. All delicious.

Ramadan

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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. Simple way to lose weight and be healthier.

Many religions incorporate fasting into their customs. The Islamic faith elevates it to a different status during their observance of Ramadan. During the month-long event, fasting is strictly observed from sun-rise to sun-set. NO eating. NO drinking. The fast is in recognition of the month during which the holy book, the Qur’an, was revealed to the Prophet Mohammed in the 7th century. When one is fasting, one has time to contemplate the word of God and to re-evaluate one’s life in that context. After sundown, dinner is served. Is it possible to do a 5:2 type of Fasting during Ramadan? Sure, why not? As long as you eat your Fast breakfast before sun-up and you wait until after the sun goes down to enjoy your Fast dinner. If you are Muslim, I wish you “Ramadan Mubarak.”  If you are not Muslim [neither am I], read some of the Qur’an or Ask a Muslim a question, whether at the online site or with a colleague from work.

If you decide to Fast while fasting, here are some menus to try. The Leventine eggs are made with flavors found in the countries where Islam first took hold. The dinner is a popular meal in that area, too.

Levantine ScrOmelette: 142 calories 8 g fat 1 g fiber 10 g protein 5 g carbs [4.6 g Complex] 50.5 mg Calcium  PB GF  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  “Levantine” refers to the Eastern Mediterranean, where “the sun rises.”  These fine ingredients yield a flavorful result. The sun rising in the East will smile on you.

1 ½ 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 Tbsp mediterranian vegetables, chopped [see Sidekicks II, 4-Oct-’17] 1.5 tsp hummus 1 black olive, minced 1 oz strawberries    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the eggs, then stir in the hummus and vegetables. Pour into a saute pan which has been spritzed with non-stick spray and scramble to your taste or prepare as an omelette. Pour the optional beverages and plate with the berries.

Red & Green Shakshuka: 220 calories 10.6 g fat 5.3 g fiber 11.6 g protein 16.7 g carbs [15 g Complex] 207 mg Calcium   PB GF  There is Red Shakshuka and there is Green. And here we have the combination.

½ tsp oil ¼ c onion, chopped 3 Tbsp chopped celery 1 clove garlic, chopped 1/3 cup red or green sweet pepper, chopped 1.5 cups fresh spinach ½ cup mashed whole tomatoes 1/3 cup eggplant cubes cumin + paprika + oregano 1 egg 1.5 Tbsp Feta Cheese

Use a cast iron or other oven-safe skillet that has an oven-safe lid. Set the oven at 375 F. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings. Cook until tender. Put the spinach in the bubbling vegetables and stir/toss them until the leaves are softened but not limp. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and bake it for 5 minutes. Check to see if egg is done to your liking. If not, recover and cook another minute or two. Serve in the skillet.  NB: You could cook two eggs on top for one person if you wanted to boost the protein. 290 calories / 15 g fat / 5.3 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

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

1 two-oz egg1.5 two-oz eggs 
cabbage + white beanscorned beef
duck fat + leeks + porkcabbage + apple
garlic powder + cayenne cottage cheese + thyme
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz fish 2 crepes/galettes [Sidekicks I, Sept. ’17]
chickpea ragout chicken breast + mozzarella
Mediterranean Vegetables [Sidekicks II, ’17]
chèvre + herbes de Province
Sparkling waterSparkling water

Keep Calm and Curry On

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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. Simple way to lose weight and be healthier. Welcome to PickCategory who is now Following.

What is ‘curry’? There is a plant called ‘curry’ [Helichrysum italicum]. But if you want to prepare a curry dish, you would not use that. There is curry seasoning powder: red, yellow, or green. There is ‘wet curry’ seasoning: red, yellow, or green. Then there are meals called curry: made for vegans; for vegetarians; for lamb lovers; for seafood eaters; for poultry eaters; for fans of beef. There are people preparing ‘authentic’ curry in India, Japan, Thailand, Indonesia, England and everywhere else. Is your head spinning yet? Curry is a heady flavor, all right. So what is it? Curry originally meant a meal of meat in a flavored sauce — any meat, any sauce. As Indian cuisine interacted with various cultures, it impacted the tastes of those peoples and spread around the globe. Whether your taste goes to tikka masala; garam masala; rogan josh; or Thai curry, a curry by any other name is still a really good seasoning.

I trust you did not think that I was making light of the current world emergency with my title today. Being healthy is important and part of that is eating well. Good food, simply prepared, in sensible portions, wonderfully seasoned — that is a recipe for the path to wellness. Did you know that eating curry can actually be good for your health? Its true!

Indian Curry Powder:  This Indian curry came to us from our son. Add to eggs or use to flavor seafood/meat/rice — this is my go-to curry powder. 2-1/2 Tbsp coriander seed 2 tsp garlic powder 1 Tbsp cumin seed 2 tsp turmeric powder 1 tsp ground ginger 1 tsp green chili powder ½ tsp ground allspice 1 tsp salt 1-1/2 tsp dry mustard Grind everything together in a mortar and pestle or electric spice grinder.

Goan Cafreal Masala:  Add to chicken or tofu or pork. To prepare this “wet curry” from Goa [via Xantilicious], grind together: ½ Tbsp coriander seed 1 tsp cumin seed ½ tsp cloves 1” cinnamon stick 1 tsp peppercorns Now add the ground spices to a food processor along with: 1 cup packed cilantro leaves 3 green chilis – Thai or serrano 1 Tbsp sugar ½ tsp turmeric powder 1 inch fresh ginger, peeled and sliced 8 cloves garlic Run everything together in a food processor until it forms a puree. This makes 7 Tablespoons of curry paste.

Cafreal Masala Chicken:  298 calories 8.6 g fat 2.5 g fiber 22 g protein 31 g carbs 40 mg Calcium  PB GF Indo-Portuguese fusion. HINT: serves 2

6 oz raw chicken meat, cut in large chunks ½ tsp salt 1 Tbsp lime juicePut the chicken in a serving dish that can be heated over the cook-top. Toss with the salt and juice. Let sit for 10 minutes.
Half of a batch Cafreal MasalaStir in the masala and let it sit 20-30 minutes
1 Tbsp oil Add oil to the pan and cook slowly, uncovered, for 20 minutes. Continue cooking with the lid off until chicken is brown.
½ cup onions cut in thin rings cooking sprayIn a separate pan, saute the onions in cooking spray until they are soft.
Black pepper per serving: ½ cup cooked brown riceScoop the onions over the chicken, add black pepper and serve with rice.

Whodunit? Who Ate It? Chapter 2

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Dear Husband and I love to read ‘whodunits.’ Crime literature in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two favorites.

MISS JANE MARPLE, the elderly amateur sleuth, was the creation of Agatha Christie. Throughout 19 books, she solved murders in her town of St Mary Mead [and other locales] using her intuition and her knowledge of human nature, all the while knitting up a storm and convincing others that she is a frail, harmless old lady. In the novel At Bertram’s Hotel, Jane Marple was delighted to have been served perfectly poached eggs on toast. She preferred them to be poached in boiling water rather than cooked in little cups.

Poached Egg on Toast:  156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs [10 g Complex] 52.6 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF — if using GF bread  I never used to like poached eggs, but on a Fast Day, they taste good. Miss Marple would not be pleased with these.

one slice of 70-cal bread one 2-oz egg 1 oz of apple or 1.5 oz melon 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]

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast; season to taste; enjoy with your hot beverage, and the fruit smoothie. 

JULES MAIGRET, a police detective in Paris, was the creation of Georges Simenon. Maigret and his wife Louise loved good food, whether at home or at restaurants. In the 1952 Maigret’s Revolver, the detective is dining at the grill of London’s Savoy Hotel and he orders Lobster a l’Americaine. Note the spelling: it is a topic of debate among those who study recipes. See alternative below.

Lobster a l’Armoricaine: 282 calories 3 g fat 2.5 g fiber 21.5 g protein 12.2 g carbs 142 mg Calcium  PB GF No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.

3 oz lobster, cooked or uncooked 2 Tbsp shallot, minced + ½ clove garlic 1 oz cognac or other brandy 2 oz dry white wine [not cooking wine] ½ cup tomato, diced + 1 tsp tomato puree [not paste] 1 Tbsp half & half [10% milk fat, called ‘blend cream’ in Canada] 1 Tbsp Gruyere cheese, grated 1 oz broccoli florets + 1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then flame the contents off the heat until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. Meanwhile, cook the vegetables. Pour the sauce over the lobster and top with grated cheese. Heat under the broiler or in an oven until bubbly. Plate with the vegetables.

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

Next week, I will discuss ‘curry’1.5 two-oz eggs 
hummus
Choose a new favorite fromstrawberries
the Archives Mediterranean Vegetables
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Next week, I will discuss ‘curry’olive oil + onion + garlic + celery
bell pepper + spinach + egg
Find a new favoriteeggplant + tomato + cumin
in the Archivepaprika + oregano + feta cheese
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Fast Day, New Hampshire

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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. Simple way to lose weight and be healthier.

When I first moved to New Hampshire, I was interested to note on a calendar that the day following Easter was marked as “Fast Day.” “How clever!” I thought. “After all that Easter candy and treats, to have a special day of no eating. Brilliant.” But this is not the case. The tradition of Fast Day harks back to colonial times. It seems that in 1681, the President of the [governing] Council was gravely ill, so a day of prayer and fasting was declared for his recovery. Didn’t work. He died. But for centuries afterward, the day was observed anyway, on the 4th Monday of April, and only in the past 50 years has fallen into disuse. I think the grand old idea should be revived! I declare tomorrow, the day after Easter, to be a Fast Day. Wherever you are, eat only 600 calories. Think hard about how to change your relationship with food. Start small, and see what can be accomplished by little steps.

As for foods for Fast Day, the mushroom and sausage are hearty New England flavors; and the mussels in the dinner will remind the world that New Hampshire has 18 miles of seacoast — in case you forgot.

Mushroom-Sausage Bake: 138 calories 7.6 g fat 0.7 g fiber 10.3 g protein 6.3 g carbs [5.9 g Complex] 40 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Here’s a fine combination of rich flavors. Breakfast deserves flavors like this.

1 Applegate sausage [or other chicken sausage at 33 calories] 1 two-oz egg ¼ oz mushrooms 3/4 tsp Parmesan cheese, grated 1/4 tsp dry mustard 1 oz unsweetened applesauce + 3-4 raspberries 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]

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Slice the sausages thinly. Combine the mushrooms and sausage slices, and sprinkle with the cheese and mustard. Stir to distribute the flavors. Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350F degrees. Put the mushroom-sausage mixture into the ramekin. Whisk the egg and pour into the ramekin. Bake for 12-15 minutes. Spoon out the applesauce and garnish with the berries. Pour the optional beverages. Happy breakfast.

Moules Gratinees:  268 calories 14 g fat 3 g fiber 19 g protein 35 g carbs [11 g Complex] 168.7 mg Calcium   PB GF – if using GF crackers This is a spin-off of a dish we enjoyed in Brittany: they used scallops but mussels work wonderfully. There are those who opine that you never combine cheese with seafood but they are WRONG.  HINT: This recipe serves two [2].

10 oz [22] mussels ½ cup Bechamel Sauce with cheese   1 oz grated Cheddar cheese 1 Tbsp white parts of scallion + 1 Tbsp green parts of scallion   per serving: 2 oz broccoli + 2 Triscuit crackers or GF crackers of your choice

Cook the mussels in a little bit of water until the shells open. Remove from shells. In a sauce pan, put the Bechamel, the cheese, scallions. Cook gently until warmed through and the cheese is melted. Add the mussels and pour into oven-proof dishes such as ramekins or porcelain ‘shells’ or genuine shells, such as surf clam or scallop. Bake at 375 F for 15-20 minutes, until bubbly and starting to brown. Plate with the broccoli and crackers for a really good and easy meal.

Seder

~ me ~ Leave a comment

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.

Seder, meaning ‘order’ due to the prescribed ritual, is the name of the meal served to family members on the first and/or second night of the eight-day Passover festival. A Seder Dinner recalls, in readings and in food, the story of the escape of the Israelites from enslavement in Egypt. With divine intervention, their leader Moses lead them to freedom. There are six food elements that tell the story: 1] bitter herbs, such as horseradish, to remember the pain of bondage; 2] a boiled egg to represent Spring [or mourning]; 3] apples/nuts/raisins/spices as the mortar that the slaves made to build Egyptian monuments; 4] green vegetables, typical of Springtime lettuce/celery/parsley] 5] meat bone, often lamb, sacrificed by the Israelites. Some vegetarians substitute beet root. 6] matzah, the unleavened bread of a hasty departure.

Our breakfast and dinner take the food elements of the Seder and use them for meals fit for Fasting. If you wish to, enjoy a full Seder with all the fixings on the first or second night, then use these meals for a Fast Day later.

Passover ScrOmelette: 143 calories 7.5 g fat 1.2 g fiber 10 g protein 8.4 g carbs… 56 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The flavor combinations of Passover are too good not to enjoy at breakfast.

1 ½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  1 Tbsp diced beets [I used pickled beets] 2 Tbsp parsley, chopped 1 tsp horseradish 1.5 oz applesauce, sprinkled with 1/2 tsp cinnamon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the horseradish and salt/pepper to taste with the eggs. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have just set, add the beets and parsley. Scramble to your heart’s content or fold like an omelette. Prepare the optional coffee/and smoothie. The applesauce with cinnamon will be delicious with the sweet beets and tangy horseradish.

Lamb Salad:  261 calories 15 g fat 3 g fiber 21 g protein 26 g carbs 85 mg Calcium  GF  Should a previous dinner involve a leg of lamb, save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.

4 walnut halves 1 hard boiled egg 2 oz cooked lamb, from the leg or other lean cut 1 cup chopped romaine lettuce 1 Tbsp fresh parsley 3 Tbsp celery, diced 1.5 oz apple, cubed 1.5 tsp horseradish dressing

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

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

1 two-oz egg1 two-oz eggs 
mushrooms70-calorie whole-grain bread
chicken/turkey breakfast sausageapple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

mussels + broccolilobster meat + Gruyere cheese
bechamel sauceshallot + garlic + broccoli
Cheddar cheese + scallioncarrot + tomatoes + tomato puree
Triscuit crackerscognac + dry white wine + 10% cream
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