recipes for Michael Mosley’s 5:2 Diet

Saint Andrew

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

Tomorrow will be the Feast of Saint Andrew, identified as the first Apostle.  He began life as a fisherman on the Sea of Galilee until a life-changing invitation to join Jesus of Nazareth in spreading the gospel. He is associated with the account of the Loaves & Fishes. His name is of Greek origin [meaning ‘manly’] and he is considered to be the Apostle to the Greeks.  In recognition of his work as a fisherman, we’ll have a breakfast containing fish.  Andrew is also the Patron Saint of Scotland, so we will enjoy a dinner with a Caledonian connection.

Mackerel-Leek ScrOmelette:     298 calories    9.8 g fat      3 g fiber      18 g protein   34.8 g carbs    222 mg Calcium   PB GF    If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or tuna .Mackerel ScrOmelette

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 oz cooked mackerel                                                                                                                                            1.5 oz leeks                                                                                                                                                                   1/4-1/2 tsp of Dijon mustard                                                                                                                                   1 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz green or fruit smoothie or unpasteurized apple cider

Corned Beef & Cabbage:   299 calories      22 g fat    3.8 g fiber     22.7 g protein    14.8 g carbs 220.5 mg Calcium   PB    Fannie Farmer provides the inspiration for this recipe. Add deli corned beef to creamed cabbage with cheese, and you are in the spirit of St Andrew’s Day in America.Corned Beef & Cabbage

3 cups sliced cabbage                                                                                                                                             ¼ cup plain béchamel sauce                                                                                                                                          2 oz corned beef [pre-sliced from the deli] cut into strips                                                                             ½ oz deli Swiss cheese salt & pepper

Steam the cabbage for 5 minutes. Stir in the bechamel sauce, corned beef, and seasonings. Put into an oven-proof dish and lay the cheese slice on top. Bake at 350 degrees F. until the cheese melts.

Ingredients for next week: breakfast, single portion

1 two-oz egg recipes for sauces useful for Fast meals
 1/4 cup radish sprouts
 avocado
 cottage cheese
 blueberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Boston lettuce  +  grape tomatoes  recipes for sauces useful for Fast meals
 apple  + cooked chicken breast meat
 chickpeas  +  soft goat cheese
 pinenuts +  Medjool date
 shallot + cinnamon
 olive oil  + balsamic vinegar
Sparkling water Sparkling water

Following the Feast

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

Welcome to Sharon, Diane, and leelscooks who are now Followers.

There are many festive occasions which involve lots of special foods and which invite us to gather in a convivial setting with family and friends and over-eat.  Then comes the day of judgement when we get on the scale and find out how much damage was done by all the fun.  The solution? A Fast Day! You might want to do that the day after the feast [thus having an extra Fast that week] or wait until your next usual Fast. Another strategy would be to have either a Fast breakfast or Fast Dinner the next day to minimize the calorie intake. For tomorrow’s meals, reuse some of that turkey and stuffing for breakfast and do something completely different for dinner — lobster, anyone?

Turkey/Stuffing Bake:  279 calories   6 g fat   2.5 g fiber   15.6 g protein   38.7 g carbs   217.5 mg Calcium    GF- if using GF bread   Another in the dinner-for-breakfast series, and perfect for after a roast turkey dinner.Turkey-Stuffing Bake

1 two-oz egg                                                                                                                                                             ½ oz turkey breast                                                                                                                                                  ¼ slice of 70-calorie whole-grain bread [¼ oz]                                                                                              1 Tbsp onions                                                                                                                                                                   1 Tbsp celery                                                                                                                                                   rosemary + thyme + sage + salt + pepper                                                                                                           ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                            nearly-black coffee or tea; or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown. Meanwhile, slice the pear and prepare the beverages. 

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.Lobster a l'Armoricaine

3 oz lobster meat, 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 [blend cream in Canada]                                                                                                            1 Tbsp Gruyère 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 it 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.

Thanksgiving, American-style

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

Thanksgiving was invented in New Hampshire by Sarah Josepha Hale, a force of nature who convinced President Abraham Lincoln that Americans would rally around a patriotic holiday based on giving thanks.  She was right.                                                  Tomorrow you can start your day in a pumpkin way with a prepare-the-night-before cereal, which will save you a lot of time and keep hunger away for hours.  For dinner… well, that would be up to you.  Happy Turkey Day! And take time to remember Native American Heritage Day on Friday.

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat 6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium  PB   The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                                                                                  ¾ cup water                                                                                                                                                                1 Tbsp ricotta cheese, reduced fat                                                                                                                       1 Tbsp pumpkin puree, canned or fresh                                                                                                             1 tsp maple syrup                                                                                                                                            nutmeg + cinnamon                                                                                                                                               ½ oz raspberries, fresh or frozen                                                                                                                       1 Tbsp pecans, chopped

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Turkey Dinner:  300 calories if……       Go to the holiday table armed with the facts. I’m not going to tell you what to eat, but I will provide you with some calorie counts for common foods.  Do some addition and see what could go on your plate for 300 calories.  What you see below is what I had on my plate at our friends’ house for Thanksgiving.                     A Fasting Feast                                                                                                                                                                                          4 oz turkey breast, roasted, skinless   =    153 calories                                                                                      ½ cup green beans  =   21 calories                                                                                                                    ½ cup breadcrumb stuffing   =  176 calories                                                                                                          ½ cup peas   =  62 calories                                                                                                                                           ¼ cup mashed potatoes   =   59 calories                                                                                                               2 Tbsp cranberry sauce  =  55 calories                                                                                                                                                  2 Tbsp gravy   =   16 calories                                                                                                                          pumpkin pie, 1/8th of a 9” pie =  316 calories

Eat as your conscience tells you, or have a genuine Fast Day tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg  + olive oil 1.5 two-oz eggs
1/2 oz turkey breast meat, cooked one 2″ diameter slice pepperoni
 1/4 slice 70-cal whole-grain bread  mozzarella  +  bell pepper
 onion + celery + sage + thyme +rosemary  crushed tomato
 pear  apple or applesauce
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 3 oz lobster or langoustine meat  3 cups cabbage
 shallot  +  garlic 1/4 cup Béchamel sauce, no cheese
 1 oz cognac/ brandy + 2 oz dry white wine  2 oz corned beef   +  Swiss cheese
 tomatoes, canned diced or fresh
 tomato puree  +  1/2&1/2 [blend cream]
 broccoli  +  carrots
Sparkling water Sparkling water

The Maine Thing

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

The state to the East of us is Maine, The Pine Tree State. It makes most people think of potatoes, lobster, and hunting, but for us Maine is leisurely drives along rocky, wooded coastlines; the smell of sea salt and pine resin; family camping in the delightful Cobscook Bay State Park; and [of course] L.L.Bean in Freeport.  The food scene ranges from lobster pounds [like Young’s] to diners [like Moody’s] to fine restaurants [like Fore Street and Street & Co.] which feature local fruits, vegetables, seafood, meats, and game.                                                                                                           Our breakfast reflects the bounty of the farms and woodlands while the dinner is an homage to the tradition of the outdoors life and hunting.  Paul Bunyan was supposed to be from Maine, but we won’t eat like a lumberjack today.  For us, the main thing is that we continue the Fasting Lifestyle and stay healthy.

Fore Street Bake:   289 calories   8.6 g fat   3.5 g fiber   14.2 g protein   37.5 g carbs   256 mg Calcium  PB GF   One of our favorite restaurants in Portland, Maine is Fore Street. First time there, I ate a pizza from their wood-fired oven that featured a particular combination of flavors which I have loved ever since. Here’s that marvelous mixture in baked eggs.Forestreet Bake w: S-b

1 two-oz egg                                                                                                                                                                            1/3 oz blue cheese                                                                                                                                                                     ¾ oz leeks                                                                                                                                                                   ½ oz mushrooms                                                                                                                                                       1 oz strawberries                                                                                                                                                            blackish coffee, blackish tea, or lemon in hot water                                                                                         5-6 oz smoothie or natural apple cider

Slice the leeks and chop the mushrooms. Put into a Pyrex custard cup with a little water and cook in the microwave for 45 seconds. Spritz a ramekin with non-stick spray and add the cooked leeks and mushrooms. Whisk the cheese with the egg, then pour into the ramekin. Bake at 350 F. for 12-15 minutes. Portion the berries and pour the beverages and settle in for a taste of Portland.

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

½ cup chicken stock                                                                                                                                                      2 Tbsp fresh cranberries [NOT dried]                                                                                                             2 oz mushrooms                                                                                                                                                      ½ tsp dried thyme                                                                                                                                                   ½ oz dried apples                                                                                                                                                                                                                                                                                      2.5 oz venison, cooked or raw                                                                                                                              1 Tbsp half&half   [blend cream]                                                                                                                                                    1 oz carrots, cut in coins                                                                                                                                                                  1.5 oz roasted cauliflower florets

If venison is raw, pan sear it 3 minutes on a side to undercook it a bit.  Slice into larger-than-bite-size pieces and set aside.  Spritz a small to medium cast iron pan with non-stick spray and add the carrots and cauliflower.  Spray the vegetables, sprinkle with salt and rosemary. Bake at 400° F. until fork tender.       Put the stock, thyme, cranberries and mushrooms in a sauce pan and simmer until the cranberries start to pop. Add the meat, apples, and half&half.  Simmer until all ingredients are warm.  Taste for seasonings.  Serve with the roasted vegetables.

Margaret of Scotland

~ me ~ Leave a comment

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

My mother’s middle name was Margaret and her birthday is today. Tomorrow will be the feast of Saint Margaret of Scotland. Scotland is the country of several of my ancestors and the name “Margaret of Scotland” always sounded lovely to my ears. Born in Hungary of English nobility, her family sought refuge from a storm at sea in Scotland.  King Malcom of Scotland wooed and won the young Princess of England. In the course of her 48 year life [1045-1093], she is credited with ‘civilizing’ her husband [!!!] and raising her sons to be just and pious rulers. Sounds saintly enough for me!   Since Margaret was an ardent faster [for religious reasons], we will mark her day by Fasting with Scottish foods.

Oatmeal Pudding:  301 calories   3 g fat   3 g fiber      15 g protein     16.3 g carb      198.6 mg Calcium    GF PB   A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before.  NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS.  Make them both, as two are as easy as one, and freeze the other.Oatmeal Pudding

1/2 cup rolled oats, cooked in 1 cup water                                                                                                        2 tsp maple syrup                                                                                                                                                   ½ cup fatfree cottage cheese                                                                                                                           pinch of nutmeg or cinnamon                                                                                                                            4 Tbsp. blueberries [fresh or frozen]                                                                                                                5-6 oz fruit or green smoothie or natural apple cider                                                                          blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water, on the stovetop or in the microwave. Take off the heat, stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.

Rumbledethumps:   243 calories    10 g fat     4 g fiber       12.6 g protein    19.5 g carbs     171.4 mg Calcium  PB GF   Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                     ¼ pound cauliflower                                                                                                                                              3 Tbsp skimmed milk                                                                                                                                                       1.5 tsp butter                                                                                                                                                            ¼ tsp ground mace                                                                                                                                                  2 egg whites                                                                                                                                                            ¾ cup cabbage, chopped                                                                                                                                                             ½ cup leek, sliced                                                                                                                                                                         ¼ cup broccoli, chopped                                                                                                                                                 1/3 cup cheddar, grated                                                                                                                                       per person: ¾ cup salad greens + 1 oz tomato + ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks and the cauliflower into florets. Boil until soft and mash with the milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat.  Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish or loaf pan. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good.

Ingredients for next week: breakfast, single portion

1 two-oz egg Bob’s Red Mill 10-grain Cereal Mix
 bleu cheese  reduced fat ricotta cheese
 leeks  pumpkin puree   +   nutmeg
 mushrooms  maple syrup  +  cinnamon
 strawberries  raspberries  +  pecans
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 2.5 oz venison, cooked or fresh  Thanksgiving Dinner, according to your conscience
 chicken stock
 cranberries, fresh or frozen
 mushrooms   +  dried apples
 cauliflower to roast
 thyme  +  half & half [blend cream]
Sparkling water Sparkling water

NYC Restaurants

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

On November 13, 1927, the Holland Tunnel opened. Linking Manhattan and New Jersey, it was an engineering and transportation marvel: you could get to or from Manhattan Island without going over a bridge!  I remember all-night drives from our home in Connecticut to our Grandmother’s house in Pennsylvania.  My sister and I usually slept soundly while my father drove and my mother rode shot-gun, but once I remember going through a tunnel. It was other-worldly.                                                                                                                                             All this nostalgia makes me think of food in Manhattan, so let’s spend our Fast Day there.  For breakfast, we’ll head to Barney Greengrass on Amsterdam Avenue. Then for dinner, we’ll go to Lüchow’s the iconic German restaurant. Well, we would if we could: it closed in 1982, but I remember dining there with my parents in the 60s. Real German. Happily I have their cookbook to this day.  Let’s eat.

Horseradish-Cheesy Bake: 281 calories 7.8 g fat 3.1 g fiber 14.6 g protein 35 g carbs 240 mg Calcium PB GF David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.Greenglass Bake w: apricots

One 2-oz egg                                                                                                                                                           ¼ oz Romano cheese, grated                                                                                                                             1 Tbsp cheddar/horseradish spread***                                                                                                             1 Tbsp chives, minced                                                                                                                                                  2 oz apricots  OR 2 oz apple                                                                                                                                 5-6 oz fruit or green smoothie or unpasturized apple cider                                                           blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread                                      4 [or more] tsp prepared horseradish [the kind in a jar]                                                                   Cream together thoroughly.                                                                                                                             Save the rest for another day or another use. [stuffed celery?]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Herring Salad:  260 calories   PB  GF    Lüchow’s will live in memory as long as a certain generation lives. And there was a lot to remember about it: the decor, the old-world service, the menu. TIP: This doubles easily to accommodate a guest or provide lunch for tomorrow.

1 1/2 oz herring marinated in wine, drained                                                                                 1/4 cup beets, cooked, cooled and diced                                                                                                        1 1/2 oz apple, peeled and diced                                                                                                                 1/4 cup white beans, drained and rinsed                                                                                                                                   2 Tbsp onion, minced                                                                                                                                   1/2 oz dill pickle, chopped                                                                                                                   pinch sugar                                                                                                                                                 2 tsp vinegar, or more                                                                                                                                1 cup lettuce, shredded                                                                                                                           1 hard-boiled egg, sliced

Put the vinegar and sugar  in a bowl and whisk until the sugar dissolves. Add remaining ingredients [except the egg] and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar.  Garnish with slices of egg.

Massachusetts

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

November 9th has some historical associations with the Commonwealth of Massachusetts: in 1620, the people on the good ship Mayflower were delighted to spot land [the future Puritan colony of Massachusetts] and in 1872, the great Boston Fire began. In honor of the Commonwealth, our menus today feature baked beans and cod. Boston’s nickname “Bean Town” derives from Colonial days when housewives would whomp up a pot of beans and molasses on Saturday to cook overnight in the embers of the hearth. The contents of the pot would serve as breakfast and dinner on the Sabbath when work [like cooking] was prohibited. The codfish is such a symbol of the seacoast’s economy that in the Statehouse the ‘Sacred Cod‘ has hung since the early 1700s. Alas the bountiful cod are greatly depleted, but hand-caught cod is still available.

Pork ‘n’ Beans Scromelette:   286 calories   8 g fat   3.1 g fiber   17.4 g protein  36 g carbs  211 mg Calcium   PB GF  As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.Pork n Bean Scromlette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                   1 Tbsp baked beans, straight from the can                                                                                                            ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner                                              ½ tsp Worcestershire sauce                                                                                                                               ¼ tsp HP sauce                                                                                                                                                       1.5 oz strawberries, thawed or fresh                                                                                                                 5-6 oz fruit smoothie or pure apple cider                                                                                           blackish coffee or blackish tea or lemon in hot water

Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast in old Massachusetts.

Chowdah: 294 calories    7.3 g fat      1.7 g fiber      33.6 g protein      17.2 g carbs       114 mg Calcium PB GF   Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon                                                                                                                                                           ¼ cup onion, chopped                                                                                                                                          2 oz potatoes, 1/2” dice                                                                                                                                                               1.5 cups fish stock                                                                                                                                                    4 oz cod or hake fillets, cut into 1-1/2” pieces                                                                                                 ¼ cup 2% milk  [or 1% or skimmed]                                                                                                                 salt, pepper, parsley

 Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Pour most of the fat from the pan and add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the milk and bacon. Add parsley and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Ingredients for next week: breakfast, single portion

1 two-oz egg 1/4 cup rolled old fashioned oats
 Romano cheese cottage cheese, reduced fat
 WisPride Cheddar or Kraft Olde English Cheddar spread blueberries
prepare horseradish  cinnamon + nutmeg
 chives              fresh apricot or apple maple syrup
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 herring marinated in wine  potato     + skimmed milk
 beets, canned or cooked fresh  butter  + ground mace
 apple egg white
 white beans    +   onion  broccoli   +  cauliflower
 hard-boiled egg   +  dill pickle  leek   +   cheddar cheese
 vinegar    +   lettuce  salad greens + tomato + vinaigrette
Sparkling water Sparkling water

New Favorites

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                 Some reading for you: http://www.cheatsheet.com/health-fitness/easiest-ways-to-shed-pounds-without-the-gym.html/?a=viewall 

Welcome to Jahid, Holly, and Carspot who are now following this blog.

Sometimes we go back to an old favorite, sometimes we develop new favorites. As long as the calories are low, the protein is high, the carbs are low, and the flavor is super, we are good to go.

Enchilada Bake:   290 calories  6.3 g fat   2.7 g fiber   19.9 g protein   42 g carbs    249.5 mg Calcium  PB GF     Since we enjoy enchiladas for dinner, why not have the same flavor at breakfast? Basically, this recipe is based on one by famous chef Rick Bayless.                                        You will notice that a ScrOmelette is pictured. There was a power outage that morning, so scrambling the ingredients seemed a better option.  Same proportions.  Great Flavors.Enchilada ScrOmelette

1 two-oz egg                                                                                                                                                                   1 Tbsp crushed tomatoes, slightly drained                                                                                                    ½ oz green chili pepper, minced and drained                                                                                                                        1 Tbsp plain, non-fat yogurt                                                                                                                               ¼ oz chicken breast, cooked and chopped                                                                                                       1/8 oz Monterey Jack or Cheddar                                                                                                                               ½ tsp cornmeal                                                                                                                                                          2 oz apple OR applesauce                                                                                                                          blackish coffee, blackish tea, or lemon in hot water                                                                                  5-6 oz fruit of green smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Fish Timbale:   276 calories      17.3 g fat     1.6 g fiber      23.5 g protein   8 g carbs      95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  The word ‘timbale‘ is based on an Arabic word for ‘drum.’  It refers to the shape of the ramekin as well as to what is cooked in that shape.Fish Timbale w: chard

3 oz fish [mackerel or salmon & haddock or cod]                                                                                                    3/4 oz egg [either part of a whole egg or a white from a large egg]                                                                                                1/3 oz white beans, rinsed, drained, and mashed                                                                                              2 Tbsp cream + 2 Tbsp spinach + 1/2 Tbsp shallot                                                                                         1 oz Swiss chard                                                                                                                                                       1/8 tsp olive oil                                                                                                                                                nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot and a little water.  Put on the lid and cook briefly until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach/shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into an oil-spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove tht timbale. Plate the chard.

Reformed

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

500 years ago today, Europe woke up to a new world view.  Martin Luther had posted his 95 Theses which sought to reform the Roman Catholic Church, not to over-throw it.  The printing press made his ideas ‘go viral.’  Among his radical ideas: printing the Bible in the language of the country so that people could read it for themselves. [Literacy soared as a result.]  Luther also got congregations singing in church [a grand experience] and many fine hymns resulted.  According to Martin Marty, Luther’s gospel of forgiveness means that tomorrow is a new day.  And let’s not forget education for both boys and girls. The Reformation swept Europe and local leaders preached in France, England, Switzerland — all due to the influence of Martin Luther.

One of the best books that I can recommend for your reformation is the Fast Diet by Michael Mosley and Mimi Spencer.  How are we reformed since reading it?  We are slimmer for sure. We eat in moderation.  We are more mindful of what we eat and when we eat it.  Reform your diet method.

How do today’s menus relate to the Reformation of 1517?  Well, since our sons have reformed our tastebuds by introducing us to flavors we never imagined, the breakfast is a real eye-opener from our younger son.  The dinner is in honor of Martin, the good German monk, who surely would have enjoyed sauerkraut and sausage.

Thai ScrOmelette:   279 calories   8.5 g fat   2 g fiber   16 g protein   36 g carbs   249 mg Calcium  PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

Thai ScrOmelette

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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                    1 clove garlic, chopped               3 Tbsp scallions, sliced                                                                                                                                            2 Tbsp cooked, chopped spinach [about ½ oz]       ½ tsp Thai fish sauce                                                                                                                                          ¼ tsp Thai hot chili sauce         big pinch dried basil [Thai basil if you have it]                                                                                                  1.5 oz melon OR applesauce                   blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Sauerkraut and Sausage:   255 calories    5.7 g fat     12.6 g fiber     21.3 g protein      33.5 g carbs 196.4 mg Calcium    GF PB     Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now look at the calorie count.

Sauerkraut & Sausage w: collards

1.5 cups sauerkraut, canned or bagged or fresh               2 tsp caraway seed                                                                                                                                                    2 oz applesauce, unsweetened                   1/2 cup onions, chopped coarsely                                                                                                                          1 cob-smoked chicken sausage with apple [OR any other sausage with 110 calories]                                                                                                     1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade]                                                        salt + garlic powder + pepper to taste.

Thaw the sausage if it is frozen. Leave it whole or slice it into ½” chunks. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 crushed tomatoes  +  chicken meat 1 Tbsp baked beans
 fat-free plain yogurt + green chili pepper 1/4 oz pork loin
 Monterey jack  +  1/2 tsp cornmeal Worcestershire sauce  +  HP sauce
 1 oz apple or pear strawberries
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever you need for your smoothie

Dinner, single portion:

 3 oz fish, cooked or raw 1.5 cups fish stock
 1 eggcod or hake, 4 oz
 white beans, canned bacon
 cream +shallot  +  spinachonion  +  parsley
 Swiss chard2% milk [or skimmed or 1%]
 nutmeg + granulated garlic potato
Sparkling waterSparkling water
  

Left of the Dateline

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

When the transcontinental railway was completed in the US, there came a realization that when it was 10 am in New York City, it was not the same time in San Francisco.  So Time Zones were established.  The Greenwich Time Line had been determined previously to give a standard reference for the British Empire, but now the world had to be divided into Time Zones.  Half-way around the world from Greenwich [Longitude 0] the International Dateline [Longitude 180] was drawn: man’s effort to imitate the Creator by separating night from day.  Rather than talk about foods from the “East” or the “Orient” [both Eurocentric terms], today we look at foods from China and Korea which are both to the left of the Dateline.

‘Jian Bing’Chinese Pancakes: 300 calories    6 g fat   3.5 g fiber    15 g protein   59 g carbs   202.7 mg Calcium   PB   This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.Jian Bing w: Granny Smith

1/3 cup all-purpose flour                                                                                                                                      1.5 Tbsp white whole wheat flour                                                                                                                      1 Tbsp semolina flour                                                                                                                                          2 two-oz eggs                                                                                                                                                         ½ cup water                                                                                                                                                                ¼ cup chopped scallions, white and green parts                                                                                    Kosher salt                                                                                                                                                                 2 tsp Sirarcha sauce + 2 tsp low-sodium soy sauce                                                                                         per person: 1 oz tart, crisp apple                                                                                                                              blackish coffee or blackish tea or lemon juice & hot water                                                                      5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon more of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Korean Seafood Pancakes “Haemul Pajean”:   299 calories   2.1 g fat   5.6 g fiber   34.5 g protein   34 g carbs   88 mg Calcium   PB   What’s not to love about this pancake stuffed with yummy seafood and served with a savory sauce?Korean Pancakes, Haemul Pajeon

1/3 cup white whole wheat flour                                                                                                                                ½ cup water                                                                                                                                                                1 egg white                                                                                                                                                                            1.5 oz scallion, sliced                                                                                                                                               1.5 oz shrimp, chopped into 1/2” pieces, if large                                                                                               1.5 oz lobster, chopped into 1/2” pieces or use smaller shreds                                                                 1.5 oz flounder or other white fish, flaked

Per serving: 2 oz tomato                          dipping sauce** or commercially-available spicy sauce            **Dipping Sauce [HINT: THIS IS ENOUGH FOR 2-3 SERVINGS]                                                       3 Tbsp soy sauce              2 tsp rice vinegar             3 Tbsp chives, chopped                                        pinch crushed red pepper flakes             pinch sugar                                                                         Combine in a micro-wave-safe bowl and heat until sugar dissolves.

Whisk flour, water, and egg white until well-blended. Combine the seafoods in a bowl with the scallions. Heat a non-stick pan [I found a ceramic pan to work very well] and pour in ½ of the batter. Swirl it around so that it covers the bottom. Sprinkle half of the seafood/scallion mixture over the top of the pancake before it sets. Cook for 6-8 minutes, then flip and cook until beginning to brown. Repeat with remaining ingredients. Pile the cooked pancakes on top of eachother and cut into wedges. Serve with tomato wedges and 2 Tbsp dipping sauce**.