A & R

June 6, 2018June 3, 2018 ~ 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.

Five years ago, our dear older son married his dear wife in a beautiful ceremony in the Garden of Old Roses at the Botanical Garden at Berkeley, California. As a couple and as individuals, they are committed to each other, to social justice, to good literature, and to good food. One of their avocations is traveling to far-flung locations, where they soak up the local culture and gobble up local flavor. Sounds like a good life to me and I wish them many, many more happy years of doing just that.

After a visit to Japan, our son perfected the breakfast that is featured below and taught me how to prepare it. The dinner is a nod to their travels in South-East Asia and their enjoyment of curry.

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this the eggs are the main attraction. Japanese Rolled Eggs w: leek & crab, S-bs

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 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Halibut in Thai Coconut Curry: 265 calories 14 g fat 1.7 g fiber 21 g protein 9.7 g carbs [5 g Complex] 139 mg Calcium PB GF This is from Alaska from Scratch by Maya Wilson and it is delicious. Halibut w: Coconut Curry

1 tsp olive oil, separated: 1/2 tsp + 1/2 tsp 2-3 cups spinach, lightly packed 1 Tbsp shallots, chopped 3/4 Tbsp Thai red curry paste or more to taste 1/4 cup chicken broth 3 oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1-1/2 tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens just begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes more. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per 1/2” of thickness. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday I will discuss some calculations involved in Fasting
salt cod
olive oil	Enjoy a breakfast from the Archives
garlic
melon
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:

cooked salmon	Next Thursday I will discuss some calculations involved in Fasting
medium cucumber
4-bean salad [Sidekicks I Sept 17, 2017]	Enjoy a dinner from the Archives
Watercress Sauce [Sidekicks II Oct 4, ’17]
Dijon mustard
leek
Sparkling water	Sparkling water

Mixed up

June 3, 2018May 30, 2018 ~ me ~ 2 Comments

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 healthybodysupport who is now Following.

Do you have those days when things seem all mixed up and normal tasks don’t seem normal at all? With luck, those are infrequent, although those who study the brain counsel us not to get in a rut. Learn a new skill; go home a different way; eat with the other hand. Shaking up the routine can build new neural networks in the brain, which is good for brain health. Fasting is also good for brain health. One study showed that mice who ate a calorie restriction diet actually grew new neurons! I’m all for that.

Today’s meals mix it up a bit. The eggs are flavored with the green chiles of New Mexico — but instead of rolling it in a tortilla, we’ll use a French buckwheat crêpe. The dinner is a sushi which is not in rolls and does not contain raw seafood. The word ‘sushi’ really means ‘sour-tasting rice’ and we do serve rice here with lots of delicious toppings as an Edo-style scattered sushi.

Green Chile-Egg Crêpe: PB The bite of the green chiles, the nutty taste of the crêpe, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand. Green Chili-Egg Crepe

1 crêpe [see SIDEKICKS I, Sept 17, 2017 for recipe] one 2-oz egg 2 Tbsp roasted green chiles 1 oz pears blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crêpe: wrap in a tea-towel and put in the microwave for 1 minute OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crêpe with the fruit, put the egg on top of it, then fold over. Pour the beverages and put some zip in your morning.

Mixed Sushi: 286 calories 8.5 g fat 3.6 g fiber 18.8 g protein 33.7 g carbs 39 mg Calcium PB GF Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch/dinner another day. Made to be served at room temp.

1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a meal 1 tsp rice wine vinegar 1 egg 1 tsp soy sauce + pinch sugar [sugar is optional] 3 oz avocado, in long slices 1 oz grilled beef, in long strips OR substitute grilled chicken breast 2 oz smoked salmon, in long slices 2 oz cucumber OR zucchini in long slices

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

Mary Goes Over

May 30, 2018August 2, 2019 ~ me ~ Leave a comment

“If Mary goes over the mountain dry, she’ll come back wet.” When I heard my grandmother’s neighbor say that, I had no idea what she meant. Turns out, it is a venerable Pennsylvania Dutch weather-forecasting axiom. Mary of Nazareth left her hometown on May 31 to visit her cousin Elizabeth. Elizabeth was soon to give birth to her son [John the Baptist, born June 24] and Mary went to assist her. In ecclesiastical circles, this is called ‘The Visitation of Mary‘. Mary was also pregnant, following the visit from the Angel Gabriel, who told her she would give birth to Jesus. [Mary was unwed at the time, and I always thought that she left town to discourage gossip.] Mary returned to her hometown on August 18. According to the formula, if there is dry weather at the end of May, there will be wet weather in mid-August. Guess we’ll have to wait and see.

Today’s meals are for travelers: portable foods you can eat while walking/driving/flying. The breakfast is a home-made version of the familiar sandwich available at the Golden Arches. And the dinner is a commonly available street food in the Western Mediterranean where Mary and Elizabeth lived.

Egg-McArnold: 283 calories 6.8 g fat 5.6 g fiber 17.7 g protein 35 g carbs [22 g Complex] 249 mg Calcium PB This, of course, is the Fasting version of a fast-food favorite. It even works for eating on-the-run.

1 two-oz egg 1 Arnold-brand multi-grain Sandwich Thin [100 calories] ½ oz Canadian Bacon or 1 slice Jones Brand [20 calories/slice] 1 oz grapes blackish coffee or tea or lemon in hot water NO SMOOTHIE today

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

Felafel Pockets: 273 calories 5.5 g fat 7.8 g fiber 14 g protein 48 g carbs 90 mg Calcium PB This preparation uses two pita pockets from one pita bread. Each serving is 1 and ½ pockets. [HINT: Save the other half for tomorrow’s lunch]

1 whole wheat pita bread, about 140 calories 6 falefel patties total, 3 per pita pocket [see Stocking Up, January 3 ’18] 1/2 cup vegetable salsa [see SPICY May 23 ’18]

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
canned, roasted green chilis	sugar + leek
one crepe [see Sidekicks……	crab meat
pear	soy sauce
	strawberries
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 cup cooked brown rice	halibut filet
rice wine vinegar	olive oil + spinach
one 2-oz egg	shallot + Scallion
avocado + cucumber	Thai red curry paste
grilled beef	chicken broth + lime juice
smoked salmon + soy sauce	light coconut milk
Sparkling water	Sparkling water

Decoration Day

May 27, 2018May 26, 2018 ~ me ~ Leave a comment

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers. Eventually this came to be known as Memorial Day and became the focus of community holidays. Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition. Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished. Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers. Then go home and eat sensibly because Monday is still a Fast Day. What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade. Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt: 295 calories 4.3 g fat 6.7 g fiber 14 g protein 53 g carbs [46 g Complex] 233 mg Calcium PB Cornmeal and stars are SO American, that they fit in with any patriotic meal.

Cornmeal Stars: This made 3 large stars, enough for 2 servings 1 egg white 1 egg yolk, stirred 1 Tbsp white whole-wheat flour 3 Tbsp yellow cornmeal Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray. Place your largest [3-4”] star-shaped cookie cutter in the center. Spoon the batter into the star, nudging it into the corners. Loosen the mold from the batter and remove it. Cook the star on one side until starting to brown, then turn carefully to cook the other side. Cool and store until needed. They freeze nicely. Per serving: 1.5 stars 2 Tbsp fat-free French Vanilla yogurt 2 Tbsp blueberries 2 oz strawberries, sliced or diced Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans: 290 cal PB GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet. Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.} 1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together. mustard and/or pickle relish one 2-oz egg, hard-boiled 1 and 1/2 tsp low-fat mayonnaise + 1 tsp prepared yellow mustard coleslaw [see SIDEKICKS II Oct 4, 2017] OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water. Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves. Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

SPICY

May 23, 2018April 23, 2024 ~ me ~ Leave a comment

Variety’s the very spice of life, said William Cowper. While it is true that some dieters eat nothing on Fast Days [aka water fasting] and some like to eat the same menu every Fast Day just to simplify things, we like to spice it up. That’s why there are so many different recipes on this site. Now the spices one adds to foods can transform something humdrum into something amazing. There is no sauce in the world like hunger, said Cervantes. That’s why on a Fast Day, good food tastes extra delicious because we go into those meals hungry, which is wonderful. Spice a dish with love and it pleases every palate, said Plautus. And while you are at it, try some of the spicy items below.

AIOLI DRESSING makes 3 tsp 2 tsp olive oil mayonnaise 1 tsp Sriracha pinch granulated garlic 2 tsp lemon juice Whisk all the ingredients together until smooth. Store what you don’t use in the refrigerator. PERFECT FOR THE SENEGALESE TUNA-AVOCADO SALAD SALAD FROM DECEMBER 20 2017

CINNAMON DRESSING: makes 4.5 tsp ½ shallot [¾ oz] , minced 1 Tbsp olive oil 1.5 tsp balsamic vinegar or raspberry vinegar 1/2 tsp cinnamon Shake together in a jar. Refrigerate until needed. Use often. JUST RIGHT FOR THE SANTA BARBARA SALAD FROM DECEMBER 3 2017

CLAM STUFFING: Makes 2 cups. clam-stuffed mushrooms 1 cup clams, fresh or frozen 1 slice 70-calorie whole-grain bread 5 oz tomato 2 oz red bell pepper 3 turkey meatballs 3 Tbsp plain yogurt 1 Tbsp Parmesan, grated thyme + garlic + salt Pulse in food processor until diced. EXCELLENT STUFFED IN MUSHROOMS FROM OCTOBER 1 2017

GINGER-GARLIC PASTE makes about 3 Tbsp 2 oz garlic cloves, sliced 1 oz ginger root, sliced ½ oz flavorful white vinegar Put in a food processor and whirl it until paste-like. Scrape the sides often. Do not add water. Store remaining paste in refrigerator for up to 3 weeks. ESSENTIAL FOR CHICKEN MOMAS FROM FEBRUARY 25 2018

VEGETABLE SALSA: Makes one heaping cup. ½ cup = 22 calories 0.1 g fat 1.8 g fiber 1.2 g protein 6 g carbs 14.7 mg Calcium ½ cup diced fresh tomatoes 1/2 cup diced red or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice Toss all the ingredients together. Feel free to add fresh herbs or whatever spices you wish. FABULOUS WITH FELAFEL

Ingredients for next week: breakfast, single portion

1 two-oz egg	1 two-oz egg
white whole wheat flour	Arnold multi-grain sandwich thin
yellow cornmeal	Canadian bacon
French Vanilla yogurt	grapes
strawberries + blueberries
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage

Dinner, single portion:

hot dog [110 calories]	pita bread [140 calories]
baked beans + zucchini	6 felafel patties [Stocking Up, Jan 4 ’18]
hard-boiled egg	Vegetable Salsa [Spicy, May 23 ’18]
low-fat mayonnaise + mustard
celery + carrots

Sparkling water	Sparkling water

Victoria Day

May 20, 2018May 20, 2018 ~ me ~ Leave a comment

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s birthday. It was dubbed ‘Victoria Day.’ The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.” Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world. The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’ The day is marked on the next-to-last Monday in May. As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories 6.5 g fat 3.5 g fiber 17.7 g protein 42 g carbs [39 g Complex] 230 mg Calcium PG GF Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast. Kedgeree

0.7 oz smoked haddock ¼ cup cooked brown rice 1.5 tsp 10% cream ¼ tsp curry powder + ¼ tsp nutmeg 1 egg 1 oz asparagus 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders: 269 calories 5.6 g fat 4.9 g fiber 22.6 g protein 30.7 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.

3 Martins potato whole wheat slider buns 3.5 oz Corky’s Beef BBQ in sauce per serving: 1.5 oz cherry tomatoes + ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. Each serving is three halves of sliders. Plate with the vegetables.

Rustic

May 9, 2018April 26, 2018 ~ me ~ Leave a comment

“Rustic” has several connotations. As an adjective, it means ‘typical of the countryside’ . As a noun, it is a slighting implication that a person is uncultured and a little slow. Think of Shakespeare’s ‘Rustics’ who stage a play in MidSummer Night’s Dream. ‘Rustic furniture’ is fashioned from unfinished wood or in woodland themes. ‘Rustic decor‘ comes in and out of style. Stonework which is ‘rusticated‘ is rough-hewn. Rustic food, on the other hand, can make your mouth water. The thought of a well-stocked picnic basket is enough to warm the heart of Yogi Bear or The Water Rat. Marie Antoinette played at being a shepherdess and Manet’s Déjeuner sur l’Herbe glorifies the idea of a <fete champetre>, tho’ I do hope the woman puts her clothes on before going home! Let’s celebrate rustic foods for breakfast and dinner. If warm enough, eat outside.

Rustica Scromelette: 292 calories 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning. rustica-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. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. You can also prepare the melon beforehand. 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs	1.5 two-oz eggs
3% fat ham + Bing cherries	ground cumin
leek + garlic	Bing cherries
mushroom	mint tea
chicken liver pate
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:

9 Eastern oysters	ground lamb
chèvre cheese	Mediterranean Vegetables [see Sidekicks I, 17 Sept. 2017 for recipe]
Saltine crackers	brown rice
lettuce + oil + lemon juice + herbs	Gruyère cheese
5 oz sparkling wine

Sparkling water	Sparkling water

Brahms

May 6, 2018April 29, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Daimary John who is now Following.

Tomorrow will be the birthday of Johannes Brahms. My mother used to sing his Wiegenlied to help us get to sleep. This is what I remember of her lyrics:

Lullaby and goodnight, / With roses bedight,
With lilies o’er spread / Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit! But back to Brahms. Born in 1833, he grew up in a musical family. Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels. He composed at an early age and conducted an orchestra when he was 11! Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking. Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health? Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg. The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake: 265 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium PB GF Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

one 2-oz egg 1.5 Tbsp Puttanesca sauce 1/2 Tbsp Parmesan, grated ¼ cup peaches canned in juice Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana: 279 calories 8.2 g fat 4.8 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour 1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia 1/4 cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced thinly 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Two Cities

April 29, 2018June 20, 2018 ~ me ~ Leave a comment

Do you remember reading A Tale of Two Cities? The dread of the Terror, the evil of Madame Defarge, the shoemaking of Dr Manette, the heroism of Sydney Carton — wow! What a story! It was in the 9th grade curriculum and I read it avidly. First released in publication on April 30, 1859, it be came another hit for author Charles Dickens. The author promotes social justice and spins a ripping yarn in the historical novel which is said to be the best selling book of all time. It is time to reread this classic. Start over breakfast in Paris and end over dinner in London. In honor of the two cities, we will begin the day with a meal inspired by Parisian charcuterie, and end the day with Fish & Chips, but not the way they serve it in England. The book’s plot had twists and turns, so our dinner is out of Portugal.

Charcuterie Bake: 278 calories 10 g fat 3.2 g fiber 17 g protein 37 g carbs 198 mg Calcium GF One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. My Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast. Charcuterie Bake w: pears

One 2-oz egg 1/2 oz chorizo sausage ½ Tbsp chèvre cheese, the creamy type ¼ tsp Dijon mustard herbes de Province 1-1/2 oz pear blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or natural apple cider

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice. Cream together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Portugese Fish & Chips: 260 calories 6.3 g fat 4.7 g fiber 24 g protein 28 g carbs [27 g Complex] 60 mg Calcium PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful. Portugese Fish & Chips

3 oz tilapia or hake 1 fl. oz lime juice or lemon juice 1 egg white + 1 egg yolk 1.5 Tbsp white whole wheat flour 3 oz sweet potato, peeled ½ tsp canola oil ½ tsp granulated garlic + ¼ tsp paprika + black pepper 2 oz asparagus

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into 1/4” slices. Cut each slice into 1/4” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on Low to simmer. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up.

For the Birds

April 25, 2018April 26, 2018 ~ me ~ Leave a comment

John James Audubon: champion of wild birds; American defender of wildlife; founder of the Audubon Society. Not so fast. He was a man of two worlds and of two personas. The famous bird artist was not an American by birth: he was born on the wrong side of the blanket in Haiti to a French ship owner and his housekeeper. His name at birth was ‘Jean Rabin.’ Ultimately adopted by his father and his father’s wife, Rabin’s name was changed to Jean-Jacques F. Audubon. An education centered around art and dancing did not help when he was sent to Pennsylvania to escape Napoleonic conscription and to run the family lead mine. [On the way to America on a false passport, he changed his name to John James.] After marriage and the arrival of children, Audubon tried shop keeping in Kentucky and life as a miller, before working as a portrait painter and dance instructor. Earning praise for his paintings of birds, Audubon went on an extended hunting trip: he would shoot birds, wire them into lifelike poses, and paint them. Meanwhile, his wife supported the children by working as a governess. In 1836, publishers in Scotland and England agreed to publish his large-format book Birds of America, Audubon’s seminal work depicting more than 700 species. This work raised him from obscurity and secured him some financial stability. He actually had nothing to do with the Audubon Society: that was founded by an admirer after Audubon died. One idea of Audubon’s persists in the study of birds: he developed the concept of ‘bird banding.’ Tomorrow, on Audubon’s birthday, we will eat the gizzards of birds he might have killed for breakfast [that’s <gésier> in French] and eat pheasant, a common game bird, for dinner. Bon apétit.

Gizzard ScrOmelette: 292 calories 10.7 g fat 2.4 g fiber 17.6 g protein 32 g carbs [29 g Complex] 212 mg Calcium GF Yes, really: gizzards. High in protein, low in fat . You could try this with the gizzard that is in the giblet package at Thanksgiving time.

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. 1/2 oz gizzards, cleaned and simmered in seasoned stock for 1 ½ hours [HINT: cook up a bunch of gizzards at the same time for future use] 1 clove garlic, minced sage + salt + pepper 1 oz applesauce 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 gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Pheasant Casserole: 250 calories 9.5 g fat 5.4 g fiber 22.5 g protein 21.6 g carbs [19 Complex] 86 mg Calcium PB This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the 18^thcentury. Whole partridges were stewed with onion, carrot, and cabbage for 2.5 hours and served on thick slices of bread. Well, this is a modified version and it is delicious. This uses left over cooked pheasant meat and works well. Pheansant Casserole

2-1/2 oz cabbage, sliced 1-1.5” thick 1.5 oz baby carrots, cut in half lengthwise ¼ oz onion rings [which I forgot to put on the top in the photo] 2 Tbsp chicken or pheasant gravy 2 oz pheasant meat, cooked and taken off the bone ½ Arnold Multi-Grain Sandwich Thin

Prepare the carrots, cabbage, and onion and steam them for 25 minutes until the carrots are tender. If the cabbage is not yet done, leave it in the steamer with the lid on but off the heat until needed. Warm the pheasant in the gravy + 2 tsp of the water from the steaming liquid. Warm the Arnold Thins in the toaster oven. Plate the bread. Spoon a tablespoon of gravy on top. Place the meat atop the bread. Stir the warm vegetables into the warm gravy and plate them. Put the onion rings on top and pour any remaining gravy over the meat.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
chorizo sausage	fresh herbs
chèvre cheese	melon or strawberries
herbes de Province + Dijon mustard
pear
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:

firm-fleshed white fish	salad greens
lime or lemon juice	clementine or tangerine sections
flour + egg	hard-boiled egg + mango
sweet potatoes + canola or peanut oil	cold-water shrimp
paprika + granulated garlic	asparagus
asparagus	Srircha aioli + lemon juice
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

recipes for Michael Mosley’s Fast Diet

A & R

Mixed up

Mary Goes Over

Decoration Day

SPICY

Victoria Day

Rustic

Brahms

Two Cities

For the Birds

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