D-Day

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.

June 6, 1944. Only a fraction of the people who participated in D-Day are still alive. In a final push to defeat Hitler in World War II, the Allied troops [United Kingdom, United States, Canada, the Free French, and Polish forces] crossed the English Channel and landed on the beaches of Normandy, France.  If you have never been to the “Invasion Beaches” then watch that part of Saving Private Ryan.  Only then will you appreciate the audacity and courage of that action.  We visited Normandy last month.  After the war, a huge effort was made to rebuild the towns and buildings that were destroyed in the Allied and German bombings — now it looks so serene and pastoral and quaint.  The graveyards are moving [watching the opening scene in Saving Private Ryan is enough to make me cry.] The history is all around you.  Even though it was 75 years ago, the Normans and the people of France have not forgotten.  Nor should we.                                   In honor of the 75th anniversary of D-Day, we will start with a meal of classic Norman flavors: Camembert cheese and apples.  For dinner, a mess-kit meal that the American GIs might have eaten the night of June 6 on top of the cliffs of Normandy while they pondered their gains and thought about their fallen comrades.

Camembert Bake: 146 calories  10 g fat   0.6 g fiber  9 g protein  6 g carbs [5 g Complex]   90 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it.Camembert Bake 2

One 2-oz egg                                                                                                             ½ oz Camembert                                                                                                         1 tsp Dijon mustard                                                                                                    grating of nutmeg                                                                                                         2 oz strawberries OR 1.5 oz apple slices                                                            Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional:  5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

Beanie Wienies:   300 calories   4.3 g fat   8.6 g fiber  14.3 g protein 43 g carbs 74 mg Calcium PB GF  My husband grew up eating this with his childhood chums. What could be simpler? And the carb count is due to the good fiber of beans and carrots. So complex.Beanie Wienies

1 reduced fat hot dog [we like Hebrew National all beef franks or Applegate]                                                            ¾ cup canned baked beans                                                                                                            1 oz carrots, cooked or raw

Put the baked beans in a small sauce pan. Cut the hot dogs into 1” pieces [on the diagonal, my husband would say] and add to the pan. Warm thoroughly. Plate with the carrots and think about food memories of childhood.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg   + soy sauce 1.5 two-oz eggs
ginger  +  bean sprouts + scallions pomegranate seeds/applesauce
crab meat  + semolina flour cinnamon  +  oregano
garlic powder  + clementines feta cheese  + tomato puree
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

vindaloo seasoning + garlic chicken breast   + eggplant
ginger + onion + vinegar + oil + sugar  broccoli + sweet pepper + carrot
mushrooms + pork OR turkey plain yogurt  + zucchini
brown rice couscous tandoori sauce  + brown rice
Sparkling water Sparkling water

La Florida

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 May of 1539, Hernando de Soto thought he was on to something.  After helping to subdue Peru and Mexico for Spain, he retired back home as a very wealthy man.  Though newly-married, the young father was restless for the soldier’s life. He had been named ‘Governor of Cuba and La Florida‘, so he sold everything [What did his wife have today about that??] to provision 10 ships with 700 chosen soldiers. Off they went to the new world.  After a stop in Havana to drop off his wife, they landed in Tampa Bay (Florida) on May 30, 1539. And then they sought gold: North through Florida, into Georgia, North Carolina; West into Alabama, Mississippi and Louisiana they went, doing their usual Conquistador deeds. [For God and King? The king might have approved, but God surely didn’t.] Three years later, no gold, no riches, no fountain of youth: only angry natives, sickness, battles, and wounds. In May, 1542, de Soto died of fever on the banks of the Mississippi River and his body was sunk into the water to preserve the illusion that he could not die.  There was a car named after him…                                                                                              In memory of all the indigenous peoples whom he killed or oppressed, we have a breakfast based on the Cuban/Miami sandwich ‘the Cubano‘ and a dinner with ingredients grown in the sunshine of modern Florida.

Cubano ScrOmelette: 151 calories  8.5 g fat  0 g fiber  12.2 g protein  0.8 g carbs   71 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact!Cubano ScOmelette

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.                                                                                                   1/8 oz ham, diced                                                                                                                                   ¼ oz Swiss cheese, diced                                                                                                                   ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin]                                           ¼ tsp mayonnaise                                                                                                                           1.5 tsp dill pickle, diced                                                                                                                               Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                       Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Cut up the meats and combine in a small dish. Dice the pickle and whisk with the mayonnaise and the eggs. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Grapefruit-Avocado Salad:  289 calories  20 g fat  6.4 g fiber  18 g protein  15.3 g carbs [14.5 g Complex]  75.5 mg Calcium   PB GF  This is delicious, nutritious, and satisfying. Real food. Good food.grapefruit-avocado salad

1 two-oz egg, hard-boiled                                                                                                               2.5 oz avocado [this was half an avocado], sliced in 4 pieces                                                               3.3 oz pink grapfruit sections [you need 4 sections]                                                                                       1.75 cups lettuce, sliced/shredded                                                                                                      1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal]                          ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

next Monday I will discuss ways to 1 two-oz eggs
maintain a 5:2 lifestyle while Camembert cheese
traveling Dijon mustard   +  nutmeg
apples/strawberries
choose a new favorite from the Archive Whatever you need for your smoothie
Whatever you need for your hot beverage

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

baked beans
choose a new favorite from the Archive low-fat hotdogs, 110 calories
carrots
Sparkling water Sparkling water

Food in Wrappers, 2

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 rest of the week. That’s it. Simple way to lose weight and be healthier.                                                                                                                                  Welcome to Vilma who is now Following.

Here is a continuation of our series of foods from around the world which consist of meat/vegetables wrapped in something  — sort of the early idea of a ‘wrap‘.  This worldwide culinary occurrence is seen today in meals from New Mexican burritos, Danish cabbage rolls, and Haitain pate.  How interesting it is to me that such diverse cultures should share the same idea and interpret it in such diverse ways.  Food is fascinating. Cuisine is creative. Even on a Fast Day.

breakfast burrito

Breakfast Burrito: 225 calories 12 g fat 3.5 g fiber 11.7 g protein  29.4 g carbs 108 mg Calcium NB: The food values shown are for the tortilla, egg filling, and the fruit, not for the optional beverages.   Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a filling yet low-calorie meal.                                                 corn tortilla + 2-oz egg    + roasted green chiles, available canned   +   carne                                  adovada + oregano/ Mexican oregano   + cheddar cheese + apple                                                                                                                                                                                           See the full recipe posted on June 26, 2016 in Street Food

Danish Stuffed Cabbage

Danish Stuffed Cabbage:  282 calories  5.7 g fat  5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium  PB GF  Craig Claiborne’s NY Times International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a common meal found all over, where cabbages are grown.                                                              turkey meat +  pork meat + veal +  fresh bread crumbs + milk  + egg white+                                                                                                                                       sage + salt + pepper  + whole cabbage leaves +  pickled beets + dab of mustard                                                                                      See the full recipe posted on 14-October-2018 in Diocletian.

Haitian Chicken Pate

Haïtian Chicken Pate Filling:   makes ~2 cup        1 Tbsp = 10 calories                                           One, as shown, wrapped in puff pastry:   64 calories  4.0 g fat  0.4 g fiber  1.2 g protein  6.4 g carbs   2.3 mg Calcium                                               1 habañero pepper                                                                                                                          ¼ cup chopped onion   + 2 tsp garlic, minced                                                                                                                                                                                                                                                                           ½ pound ground chicken                                                                                                               ¼ cup shredded carrot                                                                                                                     2 tsp no-salt tomato paste                                                                                                                      2 tsp lime juice   + 1 tsp cider vinegar                                                                                                                                                                                                                                                                                1 Tbsp chopped scallion  + 1 Tbsp chopped parsley  + 1 tsp fresh thyme leaves                                                                                                                                                                                                                                                                   ½ tsp pepper + ¼ tsp salt + 1/8 tsp ground clove + 1/8 tsp ground nutmeg                              Cut the pepper lengthwise and scrape the seeds out of one half. Chop both halves. Prepare a mise en place. You will be adding ingredients at rapid intervals, so do the prep now. Spritz a non-stick skillet with non-stick spray. Saute the pepper, onion, and garlic for 3 minutes until tender. Add the chicken and cook 5 minutes, stirring often. Add carrot and cook for 2 minutes. Add tomato paste and stir constantly for one minute. Pour in the lime juice and vinegar, then stir and add the scallion and all the seasonings. Stir, take off heat, and cool. Run it all through the food processor. Use in omelettes, bakes, quiches. Wrap in wonton wrappers or roll out purchased puff pastry and cut into 20 squares. Use 1 Tbsp filling per square, seal edges and bake at 400 F for 15 minutes.  Look for it in Toussant’s Rebellion when the foods from Haïti will be featured.

Ups & Downs

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.

One feature of the book Bridget Jones’ Diary was her frequent recording of her weight — up and down it would go, much to her dismay.  Of course we readers knew it would do that, since Bridget was an ‘emotional eater‘ and often drank too much.  But those fluctuations were very relatable to dieters, even Fasters.  We want to think that once we get to our Target Weight [and there is no magic to that — it is the weight you want to be], we will magically remain there, day after day.  Having Fasted for many years, I can tell you that weight can rise by as much a 2 pounds [0.9 kg or 0.14 stone] from one day to the next. And then a Fast Day or two sets things to right again. Or weight could drop by a pound — inexplicably!  Do not be discouraged if your weight fluctuates. It happens and life goes on.  It is what you do with the information that matters — does it make you stop the Fasting Lifestyle or does it make you double down and do better? Your choice.    On March 15, 1892, the modern escalator was patented, designed to take people up and down stairs without effort.  Did you think that maintaining your weight and avoiding its ups and downs would be without effort?  Fasting is the closest thing to that I know.

Mackerel-Leek ScrOmelette:   157 calories   9.5 g fat   1.1 g fiber  12.6 g protein  5.8 g carbs [6.2 g Complex]  61 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or arctic char.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   [I clean and cook mine as soon as I get it home, then freeze it.]                                                                                                                        1.5 oz leeks                                                                                                                                                     ½ tsp Dijon mustard                                                                                                                        1 oz strawberries                                                                                                                       Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                                     Optional: 3 oz green or berry-yogurt smoothie [38 calories]or unpasteurized apple cider

Spritz a hot sauté pan with non-stick spray and stir in the leeks and mackerel, to soften the leeks and warm the fish. Whisk the eggs with the seasonings and mustard. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and plate the berries. Oh my!

Beef & Beet Salad:   248 calories  8.5 g fat  3.4 g fiber   24 g protein  17 g carbs [10 g Complex]  24 mg Calcium   PB GF   This unusual salad was found in James Peterson’s Glorious French Food. Should you have left-over roast beef, this is the dish to try.Beet & Beef Salad

2.75 oz thinly-sliced roasted beef                                                                                                 3.5 oz pickled beets, as thinly-sliced rounds                                                                              1/4-1/2 cup shredded lettuce                                                                                                            dill pickle spear                                                                                                                                1.5 tsp dressing***

Dressing   [makes 6 teaspoons — save the remainder]                                                                                                      2.25 tsp Dijon mustard                             1 Tbsp chopped shallot                                                 1.5 tsp wine vinegar                                     4.5 tsp olive oil

Slice the beef and the beets as matchsticks about 2-3” long. Put in the serving bowl/plate and drizzle the dressing over the top. Gently toss to coat the salad with the dressing. Plate it. Wonderfully simple.

Ingredients for next week:

Breakfast, single portion for Monday:                    single portion for Thursday:

1 two-oz egg 1 two-oz egg   + beef or chicken broth
Ham Florentine [see Savory 27-Feb-’19] soy sauce  +  mirin
applesauce scallion + sweet onion
dry Japanese Soba Noodles [190 cal/ 2 oz]
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

Trout filet Bulk pork sausage meat
butter chickpeas  + potato
hazelnuts onions  +  scallion
haricots or green beans Savoy cabbage
Sparkling water Sparkling water

Emily Bronte

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 loseweightmotv8  who is now Following.

Have you ever felt that you were wandering over the Yorkshire Moors calling, “Heathcliff! Heathcliff!” OK, maybe not, but the yearning of Catherine Earnshaw and Heathcliff for each other transcends time and leaps off the page at you.  Emily Brönte, under the pseudonym “Ellis Bell,” wrote the deathless novel Wuthering Heights in 1847.  Tomorrow will be the 200th anniversary of her birth. Like her heroine, Emily could not bear to be away from her Yorkshire home, even though she was supposed to go off to work to contribute to the family’s income.  She was a woman of conservative political beliefs who nonetheless was swept up in the Romantic Eras ideas of literature. She was the daughter of a clergyman who wrote a book about a passionate, illicit love. She lead a sheltered life, yet successfully played the stock market and ran a house on a frugal budget.  She died at age 30 having produced one book and several poems.

Kippers, preserved herring from Northern waters, would have been popular in Yorkshire, even away from the coast.  The economical Emily would have made sure that the parsonage was well supplied. Fish cakes, which also serve a household inexpensively, are what we will have for dinner. Is the wind howling around the house? Are there voices on the wind? Curl up with a good book.

Kippered Eggs:  294 calories  9.4 g fat   2.7 g fiber   18 g protein  34 g carbs [31 g Complex]  217 mg Calcium   PB GF   Kippers are tradionally served with eggs, but why not have them in eggs? We did and it is terrific!Kippered Eggs w: cherries

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                                                                               0.4 oz kippered [smoked, salted, dried] herring                                                                                                       ¼ tsp dried mustard                                                                                                                                                1 tsp lemon or lime juice                                                                                                                                       4 sweet cherries                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                    blackish tea or blackish coffee or hot water with lemon

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan to warm. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Fish Cakes:  212 calories  4.2 g fat  4.8 g fiber  9.6 g protein  34 g carbs  52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes.    PB GF                                        NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size.                                                        >>Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium                         NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size.                                                         >>Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium                          This recipe is from Legal Seafood Cookbook, from the restaurant chain in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.Fish Cake w: beets, salad1/3 cup green or white onion, chopped                                                                                                        1 and 2/3 cup mashed potatoes [no milk, no butter]                                                                              ¼ tsp dry mustard + salt + pepper                                                                                                                 1 two-oz egg                                                                                                                                                           2 Tbsp milk                                                                                                                                                            6 oz cooked fish [cod, haddock, salt cod, salmon or a mixture], flaked into small pieces           1 tsp butter                                                                                                                                                                ½ cup pickled beets                                                                                                                                                 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes.

Hot Enough?

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.

Hot enough for ya?’ [my father scorned people who said that.]  ‘Hotter than the hinges of Hades.‘ [my mother would say this one.] ‘Hot enough to fry an egg on the sidewalk.‘  ‘Some like it hot.’  ‘Hot town, summer in the city…‘  How hot has it been in your Northern Hemisphere location this summer?  Some people find it easier to diet in the summer, some the reverse. We find it easy to prepare simple foods which meet our requirements for a Fasting day as well as for enervating weather conditions.

The breakfast is based on ingredients from a favorite restaurant’s pizza. The pizza was baked in a brick oven and came sizzling to the table. In your own kitchen, under cooler circumstances, you can make a no-fuss breakfast.  The dinner is simplicity itself since the roasting was done in advance, and it can be carried to the nearest shady spot for consumption.

ForeStreet ScrOmelette:   278 calories   8.7 g fat   3 g fiber   15.8 g protein  35 g carbs  228 mg Calcium PB GF  Based on a pizza from one of our favorite Portland, Maine restaurants, these flavors are teriffic together.Forestreet Bake w: S-b

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                         1/8 oz bleu cheese                                                                                                                                                                                               1/4 oz mushrooms                                                                                                                                                         1/8 oz leeks                                                                                                                                                                       1 oz pear                                                                                                                                                                      Blackish coffee or tea or lemon with hot water                                                                                             5-6 oz fruit smoothie or natural apple cider

Spritz a non-stick pan with olive oil or non-stick spray. Slice the leeks and saute with the mushrooms until both are cooked. Whisk in the eggs and pour over the leeks and mushrooms. As the eggs begin to set, crumble the bleu cheese on top. Scramble or cook as an omelette. Plate with the pear, serve with the beverages of choice. Breakfast in a cool kitchen on a warm morning.

Pork Salad:   144 calories   4 g fat   2.4 g fiber   17 g protein   7 g carbs [6.8 g Complex]    43 mg Calcium  PB GF   When there is leftover meat from a roast, the easiest meal is to turn it into a salad with lots of yummy components. NB: I sprinkled each serving with 1/4 oz flax-seed corn chips which added 40 calories and only 4 g carbs.Pork Salad w: Flax-Corn Chips

2 cups salad greens, cut as chiffonade if leaves are large                                                                                             2.5-3 oz pork tenderloin, cooked, sliced                                                                                                       2.5-3 oz tomatoes                                                                                                                                                     1 oz red bell pepper, cut in 1/2” dice                                                                                                                    1 oz whole fresh cranberries, not dried                                                                                                             2 oz zucchini sticks                                                                                                                                                              1 tsp Balsamic vinegar + ½ tsp olive oil + 1 tsp blue cheese herb mustard

Prepare all the vegetables as described. Whisk the dressing ingredients in a wide bowl and toss with the greens. Plate the greens and decorate the salad with the other components. That was fast!

Ingredients for next week: breakfast, single portion

1.5  two-oz egg 1 two-oz egg
kippered herring low-fat cottage cheese
dry mustard radish sprouts
lemon juice avocado
cherries 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:

6 oz cooked fish 2 crepes [see Sidekicks I, 17 Sept ’17]
1 two-oz egg  +  dry mustard chicken breast
mashed potatoes  + butter carrots  +  chèvre/goat cheese
green or white onion low-fat cottage cheese
beets  +  salad greens Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017 for recipe]
olive oil  + vinegar Herbes de Province or tarragon
Sparkling water Sparkling water

Acores 2

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 Reshma B who is now Following.

We will remain on the beautiful island of Sao Miguel, Açores for another day to point out more about how we Fast whilst traveling.  We enjoy cooking and eating our own food at a self-catering accommodation [such as Pico do Refugio], but we do like to dine out too.  At any restaurant on Sao Miguel, the first thing you are offered is local cheese as a starter. The most simple version of this is “Queijo Fresco” [aka Queso Fresco or Queso Blanco or ‘farmer’s cheese’] which is always served with the hot sauce “Pimenta do Queijo.” Spicy “Choriço Paste” is also popular and available at the meat section of the supermarket. Those flavors together made for a fine dish of eggs for a Fast Day breakfast, along with the locally-grown pineapple.  Dinner at a favorite restaurant on a Slow Day would usually involve seafood, and then left-overs would make a another appearance on a Fast Day at home.  On Slow Days, we ‘went native’ and sampled local restaurants and wines and enjoyed ourselves thoroughly. “And does this work?” you ask. “Can one enjoy a vacation and without a huge weight gain?” Yes. After 11 days of vacation, my weight was still at my Target Level. Travel should broaden the mind but it doesn’t have to broaden the waistline.

Azorean Queso Egg:  249 calories   10 g fat   0.8 g fiber   15.7 g protein   16.4 g carbs  [8 g Complex]  271.5 mg Calcium   PB GF  Two of the favorite flavors of the Azores combine for this egg dish, and the pineapple ices the cake.Azorean-flavor Eggs w: pineapple          1 two-oz egg                                                                                                                                                              1.5 tsp Queso Fresco                                                                                                                                                 1 tsp Chorizo Paste                                                                                                                                                               2 oz pineapple                                                                                                                                                 blackish coffee or tea or lemon in hot water

Whisk the egg, cheese, and chorizo paste, then bake in an oven-proof dish or cook in a saute pan. Slice the pineapple and sip some Brazilian coffee for a delicious, low-calorie meal.

Dinner at a Restaurant: Seafood is usually a safe choice  Azores Cod w: Veg @ Restaurant                                                                                     for a low-calorie meal in a restaurant, unless it is drowned in a fatty sauce. And since  the Açores are in the middle of the Atlantic, it wasn’t hard to find top-notch seafood.  Here, at the Restaurant of the Agricultural Association, cod was grilled and served with boiled vegetables. If you skip the potatoes, you are more virtuous.  [You can see the Queijo Fresco with Pimenta in the upper right corner.]

Cod w: Veg Left-over For another meal, what could be more easy than this food a second time around?  There is an ample amount of both the fish and the vegetables to be very satisfying on a Fast Day.  We liked the food at the Agricultural Association so well that we dined there twice. Their speciality is beef and it is not for a Fast Day!                                                                                                                                                              .

 

 

Acores I

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.

The first time I ever heard about the Azores [‘Açores’ in Portuguese] was in a poem by Joaquin Miller which praised the glories of Christopher Columbus and begins, “Behind him lay the gray Azores…”  Miller was a good-enough poet, but he was wrong about several things: Columbus was no saint; Columbus would never have heard of the Azores, since they had not yet been discovered; and the Azores are definitely NOT ‘grey.’  We visited the island of Sao Miguel in early May and found a riot of flowers covering steep, verdant volcanic mountains, herds of placid cows, and fruits of all sorts, surrounded by a thundering ocean.  It was marvelous, which means ‘a thing of marvels.’  When we travel, we like a self-catering accommodation, so we can have some say about what we eat and so we can cook with local foods. We did a lot of touring, some hiking, and enjoyed some very satisfactory dinners.  Portions were large, so there were leftovers and we enjoyed them too. The cheeses, the native wines, and specialties like ‘chorizo paste‘ and Pimenta da Queijo were great.  Want to go to a beautiful location that is off the beaten track?  The Açores are for you!

Azorean Omelette:  250 calories   10.7 g fat   0.9 g fiber   17 g protein   13.5 g carbs [6 g Complex] 276 mg Calcium PB GF  When on vacation in the Azores, these local ingredients made for a wonderful breakfast.Azorean Cheese ScrOmelette

1-1/2 two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                    1/2 oz Azorean cheese OR Gouda                                                                                                                       1/2 oz Pimenta da Queijo                                                                               2 oz kiwi fruit                                                                                                                                                     blackish coffee [Portugese or Brazilian] or blackish tea [from the Gorreana Tea Plantation] or lemon in hot water

Grate/shred the cheese. Whisk the eggs with the pepper sauce and turn into a lightly-oiled nonstick pan. Sprinkle the eggs with the cheese and cook as you would an omelette. Plate with the fruit and serve one of those delicious beverages. Excellent.

Cozido Soup: Cozido do Furnas is a specialty of the Azores island of Sao Miguel. Some of the dormant volcanoes still have warm magma and send steam out through vents and fissures. Locals lower cauldrons of meats and vegetables into steaming wells, then serve the cooked meal at restaurants. The serving for two at O Miroma in Furnas consists of vast quantities of: beef, pork knuckles, blood sausage, carrots, potatoes, collards, cabbage, and turnips. Like a New England Boiled Dinner, but cooked in a volcano! We took the remainders from our meal home.Cozido Soup

The next day, I put the bones, sausage, and juices in a pot with water and Piment da Queijo. While that simmered, I cut up the vegetables and meat into bite-sized pieces [discarding the blood sausage to which I have an aversion]. Combined, it provided a hearty, nourishing, and low-calorie soup for a Fast Day.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 queso fresco  mushrooms
 chorico paste  bleu cheese
 pineapple  leeks
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:

 cod  cooked pork tenderloin
 carrots  lettuce   +   tomatoes
 broccoli  fresh cranberries
 cauliflower  zucchini  + red bell peppers
 green + black olivesÇ  balsamic vinegar + olive oil
 excellent mustard
Sparkling water Sparkling water

Robin Hood

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 chefmoonu who is now Following.

Sing along with me: “Robin Hood, Robin Hood, riding through the glen./ Robin Hood, Robin Hood, with his band of men./ Feared by the bad, loved by the good/ Robin Hood, Robin Hood, Robin Hood.” That of course, was the theme song to the TV series Adventures of Robin Hood, starring Richard Green.  I loved that show!  Yet even more, I was enraptured when watching the movie The Adventures of Robin Hood with Errol Flynn.  [There is NO BETTER movie about Robin Hood.]  Robin Hood was my childhood hero. I read the Howard Pyle book and everything I could get my hands on about “Robin of Locksley.”  Was he real or was he popular sentiment grown into urban legend? There are many ‘facts’ about him and his life, as well as many historians who say he is fiction. I certainly want to believe that his spirit is real and alive across time and space.

We will feast on foods associated with the good man: an egg dish named after him and a salad of venison, made from the King’s own deer of Sherwood Forest.

Robin Hood Egg:   291 calories   6.6 g fat   3.1 g fiber   20.6 g protein    55 g carbs [48 g Complex]  272 mg Calcium    PB   What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline. Robin Hood Egg

½ Arnold multi-grain Sandwich Thin                                                                                                             one 2-oz egg                                                                                                                                                                1 slice Jones-brand Canadian bacon [round, 1 oz = 20 calories]                                                                  2 oz slice of tomato

Slightly toast the sandwich thin and plate it. Season the tomato slice and broil it. Lightly cook the Canadian bacon while you fry the egg in a pan spritzed with non-cook spray. Assemble the layers in your order of preference and pour the beverages. Tuck [not Friar Tuck] in with knife and fork.

Venison Salad:  270 calories  8.5 g fat  6 g fiber  31 g protein  33 g carbs [30 g Complex]  118 mg Calcium  PB GF  If you have access to venison, this is a great way to celebrate Robin Hood.venison-salad-w-tomatoes

3-½ oz roasted venison                                                                                                                                            ¾ oz marinated mushrooms                                                                                                                                      1 oz roasted red pepper                                                                                                                                                               1 slice dried pear, chopped                                                                                                                                 2 cups lettuce                                                                                                                                                            1 tsp olive oil  +   ½ tsp balsamic vinegar                                                                                                         3 oz broccoli, fully cooked or blanched and cooled                                                                                      2 oz tomatoes

Slice the roasted venison into pieces less than 1/2” thick. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper, tomatoes, and broccoli on top. Dice the pear and sprinkle over all.

 

 

Raffles

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

If I said “Raffles,” would you think of buying a ticket for a prize at a charity event?  If you had thought internationally, you would think of Sir Thomas Stamford Raffles; and Singapore; and the Raffles Hotel; and perhaps a well-known beverage.  Sir Thomas was born July 5, 1781, to a merchant ship captain who never found success.  His son’s story was like a Horatio Alger tale as told by Dickens.  Young Tom became an apprentice and worked his way up to be tapped by the East India Company as the right sort of fella to find a new trading port in the “Orient.”  Under his directions, a tiny town became Singapore, now an independent city-state on the Strait of Malacca.  In 1887, the Sarkies brothers started a hotel in Singapore and named it The Raffles Hotel.  The hotel became famous, associated with comfort, international trade and intrigue, as attested by films shot there.    And then there is the famous cocktail, the Singapore Sling, said to have been invented in the Raffles Bar.
Our menu today is typical of the foods of singapore.   Breakfast is based on a well-loved street food, while dinner is the ultimate ‘melting pot’ meal of the Malacca crossroads: Dim Sum.

Chilli-Crab ScrOmelette: 296 calories   7.8 g fat   2.9 g fiber   23 g protein   37 g carbs [34 g Complex]   217.6 mg Calcium   PB GF    The inspiration for this breakfast is a popular street food of Singapore. When I read the ingredients, I was inspired to add those flavors to eggs. Marvelous!!Chilli-Crab 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 into a jar with a lid and put it in the ‘fridge for next week.                                                                              1 Tbsp catsup                                                                                                                                                          ¾ tsp Thai red chili paste                                                                                                                                     1.5 tsp soy sauce                                                                                                                                                         ½ oz crab meat                                                                                                                                                          pinch granulated garlic     +    chopped chives                                                                                                                                 1.5 oz strawberries                                                                                                                                                 5-6 oz fruit smoothie or natural apple cider                                                                                             blackish coffee or tea or lemon in hot water

Combine the catsup, chili paste, soy sauce, crab, and garlic, stirring well to mix thoroughly. Heat a non-stick pan and spritz with non-stick spray. Whisk the eggs with the seasonings and pour quickly into the pan. Put a lid on the pan and cook undisturbed until the eggs are cooked and set. Fold the eggs as you plate them with the berries. The beverages of your choice will round out the meal.

Dim Sum:  302 calories   5.6 g fat   1.1 g fiber   32 g protein  30 g carbs   28.5 mg Calcium   I like to think of Dim Sum as the Asian version of Spanish Tapas or Greek Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.Dim Sum Plate

2 oz raw chicken cubes                                                                                                                                           1 tsp prepared Satay Sauce                                                                                                                                  ½ tsp creamy peanut butter                                                                                                                                  2 Momos, stashed in freezer [see Deli & Delhi, 25 Feb- ’18]                                                                     2 Wontons, stashed in freezer  [see Go West, 18 Feb- ’18]                                                                                                  2 tsp chicken stock                                                                                                                                                     1 oz Chinese BBQ Pork for steamed buns [46 calories/oz]                                                                          2 oz tomato

Thaw the chicken. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Put over heat until the wontons are heated through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 Camembert cheese  Finn Crisp crackers
 Dijon mustard  herring marinated in wine
 strawberries or apples whipped cream cheese
 Bing cherries
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:

 mackerel 2 crêpes [Sidekicks, Sept 17, ’17]
 gooseberry jam or jelly ham, 3% fat  +  Jarlsberg cheese
 zucchini Dijon mustard
asparagus OR lettuce + tomato
Béchamel sauce, no cheese  [Sidekicks I, Sept 17, ’17]
Sparkling water Sparkling water