recipes for Michael Mosley’s Fast Diet

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

Massachusetts

~ 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.

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.

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**.

 

Home on the Farm

~ 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.

We’re back now on our rural homestead, after our summer break. We don’t do any real farming, tho in the past we had large vegetable gardens as well as raising turkeys and pigs.  Now we keep a flock of laying hens and in summer we raise meat birds for the freezer. Produce and fruit are canned and frozen for the winter, with meals planned around what we have in our pantry. Not everyone is as lucky as we are, but today everyone can eat as if they lived in the country. AND you will still be Fasting.

Gizzard ScrOmelette: 292 calories 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.Gizzard ScrOmelette

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 oz gizzards, cleaned and simmered in seasoned stock with wine or vinegar for 1 ½ hours     HINT: If you have access to gizzards, cook up a batch of them and freeze.                                                                                2 clove garlic, minced                                                                                                                            crumbled sage + salt + pepper                                                                                                                            1 oz applesauce

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.

Cottage Pie:   219 calories   7 g fat   1.8 g fiber   21.7 g protein   15 g carbs   35 mg Calcium    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 to do 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.Beef Shepherd's Pie w: peas

1 cup roast beef, ground or minced   NB: do NOT start with ‘ground beef’ — too fatty                                          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 roast 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 two-oz egg 1.5 two-oz eggs
 white flour  + white whole wheat flour  garlic  +  scallions
 semolina flour  cooked spinach, 2 Tbsp
 scallions  +  apple  Thai fish sauce  + Thai hot chili sauce
 Sriracha   +  soy sauce  melon 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:

 white whole wheat flour  1.5 cups sauerkraut
egg white  applesauce  +  caraway seed
 scallion  onions  +  collard greens
 1.5 oz shrimp  +  1.5 oz lobster meat chicken dinner sausage, 110 cals/link
 1.5 oz flounder or other white fish  garlic powder,
 dipping sauce made with: soy sauce/rice vinegar/garlic/chives
Sparkling water Sparkling water

Maritime Farewell

~ 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.

Every summer for the past 25 years, we have gone to the Canadian Maritimes for vacation.  We love it there.  We have stayed in New Brunswick, Nova Scotia, and Newfoundland [even thought it is not technically one of the Maritimes].  But most of our time has been in Prince Edward Island. The food, the people, the music, the scenery: all are memorable but today we’ll focus on the food. SEAFOOD!! And enough fresh fruit in the summer to wallow in it from June to October. But in October, we bid a fond farewell, vowing next summer to return.

Maritime Bake:   296 calories   6.8 g fat  3.1 g fiber   22 g protein  35 g carbs   246 mg Calcium PB GF   To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.Maritime Bake w: S-bs

1 two-oz egg                                                                                                                                                              1/2 oz salt cod , buy it in a bag or in a box                                                                                                         1/8 oz Cheddar OR ADL brand “Old/Fort”, grated                                                                                       1 tsp dried savory                                                                                                                                                   1/2 Tbsp dry potato flakes + 1 Tbsp water                                                                                                pepper to taste                                                                                                                                                                2 oz strawberries                                                                                                                                          blackish coffee or tea or lemon in hot water                                                                                                  5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces. TIP: Many recipes tell you to soak the cod again and again to get rid of the salt, but I think that makes the cod taste bland. Use your judgement.

Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Mussel Gratin:  267 calories   14 g fat   2.3 g fiber   30 g protein   16 g carbs   354 mg Calcium PB GF –if using GF flour   When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal.Mussel Gratin w: beans

3 oz cooked mussels, removed from shells [when you click the link, be sure to read all the comments  incurred by saying that PEI cultured mussels are not the best you can get.]                                                                                               4 Tbsp mussel broth [from cooking the mussels]                                                                                           2 tsp flour [I use King Arthur unbleached]                                                                                                   ½ oz Gruyère cheese, grated                                                                                                                             ½ tsp curry powder                                                                                                                                                     3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350 degrees F. for 10 minutes while you cook the beans.

Run of the Mill Diet?

~ 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.

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day.  Eat this salad for dinner every day.  If that’s dieting, I’ll take a pass.  In our house, we like variety and we get it every Fast Day.  Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette:   290 calories   9 g fat   1.7 g fiber   15.6 g protein   34 g carbs   226.4 mg Calcium   PB GF   This classic flavor combination makes for a superb breakfast.Leek & Smoked Salmon 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.                                                                                                  ½ oz smoked salmon                                                                                                                                           ½ oz leeks, sliced thinly                                                                                                                                     dill + salt + pepper                                                                                                                                                  1 tsp light sour cream [optional]                                                                                                                         1 oz applesauce                                                                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Ratatouille with Chicken & Polenta:   228 calories   4.4 g fat   9.1 g fiber   29 g protein   32 g carbs   115.6 mg Calcium   PB   Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg  could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance.Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017]                                                                                 1 cup Mediterranean Vegetables  [posted in Sidekicks II October 4, 2017]                                                                                                                                 3 oz chicken breast, skinless and boneless  [raw or pre-cooked leftovers]                                                                                                  large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 1/2 oz salt cod  1 oz gizzards. cleaned
 dry potato flakes  + herb savory garlic
 Cheddar or ADL Old/Fort cheese  sage
 strawberries  1 oz 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 mussel meat  Roast beef to make 1 cup ground
 mussel broth from cooking mussels 1 two-oz egg
 curry powder +  2 tsp flour  cauliflower + potato for mashing
 green beans  1/2 cup low fat beef gravy
 Gruyere cheese  peas or salad with vinaigrette
 Sparkling water Sparkling water

Rodeo

~ 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.                                                                                       As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music.  In honor of this debut,  I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US.  To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin:   272 calories   3.3 g fat   2.5 g fiber   11 g protein   49 g carbs  206 mg Calcium   PB   All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning.Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians]                                            one pan muffin++                                                                                                                                                         2 oz apple slices OR 2 0z applesauce                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                              5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty:                                                                                                                  1.5 oz lean ham, chopped                ¼ cup low-fat cottage cheese, drained                      1 egg white [1.5 Tbsp]                                    ¾ oz whole-grain 70-calorie bread  sage, salt, pepper                                                                                                   Combine and let sit for about 30 minutes to moisten all ingredients.                            Portion out using a 2 Tbsp coffee measure. Makes 5 patties.                                          Cook in a medium-hot pan spritzed with oil until firm.                                                 Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter:                                                                                                                1 cup Bob’s Red Mill 10-grain hot cereal mix         1 and 1/4 cup buttermilk                       [combine cereal + milk and let sit while preparing other ingredients.                                           1/3 cup butter                 7 Tbsp sugar                1 cup unbleached flour                                         1 tsp salt         1 tsp baking powder         1 tsp baking soda                                                       Cream the butter and sugar; mix in the egg.                                                                                     Add the dry ingredients and the cereal/milk mixture. Stir until just combined.                             Use 2 Tbsp batter for each pan muffin                                                                                       [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories   7.3 g fat   4.1 g fiber   14 g protein   32 g carbs   202 mg Calcium  PB GF  From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily.  Hearty, delicious, easy.Eggs Pancho Villa

½ cup red OR white OR black beans, canned, drained, rinsed                                                                                                          ¼ cup chopped onions                                                                                                                                                    1 clove garlic, chopped or pressed                                                                                                                        1/3 cup crushed tomatoes                                                                                                                                                         ground cumin                                                                                                                                                            1 two-oz egg                                                                                                                                                               ¼ oz Swiss cheese, grated 

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

Roma & Parma

~ 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.

Summer vacation is over and everyone is back to school or back to work.  So let’s take a little holiday to Italy, shall we?  We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’  Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish.  And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette:  288 calories  8.5 g fat   1.7 g fiber  15 g protein  37.5 g carbs  225 mg Calcium  PB GF  Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-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 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar                                       1/2 a clementine OR 1 oz blueberries                                                                                                                5 oz fruit smoothie or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan:  238 calories  2.6 g fat  4.7 g fiber  31 g protein  11.4 g carbs   242.5 mg Calcium   PG GF – if using GF bread   At last! The restaurant classic made suitable for Fasters. And it is delicious.Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless                                                                                  1 Tbsp Parmesan cheese, grated                                                                                                                             ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                                                   1 Tbsp milk                                                                                                                                                                                      ¼ cup marinara sauce, homemade or from a jar                                                                                        ¾ oz mozzerella, grated                                                                                                                                        2 Tbsp low-fat cottage cheese                                                                                                                                1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F.  Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week:   breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016] 1.5 two-oz eggs
 1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage  smoked salmon
 apple  leeks
 dill weed
 light sour cream [optional]
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:

 1 two-oz egg  Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
 white beans, canned chicken breast
 crushed tomatoes  polenta [see Sidekicks II, 4 Oct 2017]
 onion  + garlic  + cumin
 Swiss cheese
Sparkling water Sparkling water

Salmon

~ 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. Simple way to lose weight and be healthier.                                                                                     Welcome to Donald, oyes,  and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium.  Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner.  Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake:  270 calories  7 g fat  3 g fiber  15 g protein  36.4 g carbs   225.6 mg Calcium PB GF  Simply delicious.

Leek-Salmon Bake w: plum

One 2-oz egg                   ½ oz smoked salmon             1/3 oz leek, sliced thinly                                                                                                                                                                                                                                                                      1 tsp low-fat sour cream OR plain Greek Yogurt                   dill weed to taste + dash lemon juice                                                                                                                  1 yellow plum OR ¼ cup blueberries         Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish.  Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4  oz cooked salmon               one 3.5 oz cucumber cut in half of which you will use only one half for this meal                                                                                                                                                                1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017]                           1 tsp Dijon mustard                                                                                                                                                   1/8 oz leek                     ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller.  Save the other half of the cucumber for another use.  Mound the salmon into the cucumber boat and plate with the 4-bean salad.