New Beginnings

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 Abel Pacheco Cuernavaca Morelos who is now Following.

Last week, in a fit of enthusiasm, you made some New Year’s resolutions. Have you kept them so far? Most of us don’t — only 16% of people keep the resolutions that they made. So let’s start over… Was one of your goals to eat healthier meals this year? That is a safe, achievable thing to do. What do you mean by ‘more healthy’: Smaller portions? Lower fat? Less red meat? Fewer calories? All of those will lead to healthy outcomes. Here are some tips to make it work for you. #1Start small. Rather than changing everything at once, try healthy meals one or two days a week, say: Monday and Thursday. #2Tell lots of people about your goal. Ask them to check in with you periodically as to how the new plan is going. Better yet, get some of your friends to join you. You can check up on each other, even plan and share those healthy meals together. #3Keep track of your progress. Remember when you were a kid and you looked forward to earning a star on the calendar for doing all your chores? Make note on the calendar of the days that you stuck to your goal. Having that visual can be an incentive to keep you going. #4Get back on the horse. If you run off the rails, it isn’t the end of the game. Everyone goofs up once in a while. Get back to the plan instead of beating yourself up and thinking you are a loser. If healthy eating is your goal, I’ll help you by providing recipes twice a week, every week via this blog. Can’t hurt to try, can it? Now is the time.

These meals are delicious and easy to prepare. Plan your meals ahead of time and have the ingredients on hand. Prep ingredients the night before so that everything goes smoothly.

Parmesan-Chive Bake: 138 calories 7 g fat 2 g fiber 9.6 g protein 1 g carbs 112.6 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man. 

One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

First set the toaster oven to 350 F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz an oven-proof dish with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the dish. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Greens, Garlic, & Beans: 265 calories 6.6 g fat 12.6 g fiber 9.4 g protein 40 g carbs 95 mg Calcium  PB GF  Kay Chun, writing in the New York Times, inspired this recipe. It is very good.

2 servingsHeat oven to 350 degrees.
2 tsp olive oil
3 garlic cloves, thinly sliced
1 large oregano sprig
In an oven-safe pot, combine these and heat over med until garlic is fragrant but not browned, ~1 min.
3 oz/4 cups collards- kale-Swiss chard- combo
¼ c water
Coarsely tear leaves, thinly slice stems. Add water to pan with some greens and stems. Add salt and pepper, and stir until wilted.
Kosher salt and black pepperAdd remaining greens and stems in batches, with salt and pepper, stirring until wilted before adding more.
1 cup canned beans, ex: kidney or butter beans Once all greens have been added, stir in shell beans.
¼ cup waterAdd water and bring to a boil. Cover and bake in oven until greens are tender, ~20 minutes. Discard oregano.
1 Tbsp minced shallot
½ tsp lemon juice
1 Tbsp chopped parsley
Add shallot, lemon juice and parsley to the pot, and mix well. Season to taste with salt and pepper. 
3 oz cooked whole-wheat pasta 0R
½ c cooked brown rice/barley
Stir into cooked greens. 
Pinch of red-pepper flakes 
1 Tbsp chopped parsley
Sprinkle with red-pepper flakes and parsley. Serve warm or at room temp

Slow Days: Ossobuco

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Italian cuisine runs the gamut from plain to complex, from North to South, from pasta dishes to pasta-less dishes. In the North, the Piedmont Region has foods that one never finds in the southern part of the country: beef in plenty, cheese from water buffaloes, rice, butter, corn, and fewer tomatoes. One famous dish from Milano in the Piedmont is Ossobuco. The word means ‘bone with a mouth’ since the meat in the meal is slices of veal shank with a hollow bone in the center — the bone with a mouth. As we get into the cooler weather and past Saint Martin’s Day [when the farm animals were slaughtered], our thoughts turn to eating rich, flavorful stews or heavier pasta dishes. Enter Ossobuco. Perhaps the most difficult part of the recipe is finding the veal, since veal has justly fallen into disrepute due to the sad way that the veal calves have been raised. Our veal comes from D’artagnan, an online source of many meats, and it is raised humanely in France. That solved, preparing Ossobuco is not a complex process. Our recipe is adapted from Marcella Hazen’s excellent Essentials of Classic Italian Cooking.

6-8 ServingsLarge covered Dutch oven or 16” cast iron pan with cover.Preheat oven to 350F
1 Tbsp vegetable oil + 1 Tbsp oil 4 veal shank slices, each 1½” thick white whole wheat flour, pepper, saltHeat oil in casserole over medium high heat until quite hot. Dry meat with paper towels and dredge in seasoned flour. Cook meat on both sides until ‘deeply browned.’  Depending on size of the casserole, you might do this in stages. Add more oil as needed. Put meat aside on a plate.
½ cup dry white wineAdd wine, cook down by half while scraping up brown bits. Pour it off and save it. 
1 Tbsp butter
½ c onion, chopped finely
½ c celery, chopped finely
½ c carrot, chopped finely
Put butter into casserole over medium heat on stove top. When melted, add vegetables. Cook, stirring a bit, 6-7 minutes to form the soffrittoIn Italy, they call it soffritto, in France it is mirepoix.
1 tsp garlic, finely chopped
1 strip of lemon peel, no white pith
Add these, cook and stir ~1 minute, until vegetables are wilted but not brown.
Put veal atop the soffritto, laying the pieces flat if possible, or overlapping them slightly.
½-1 cup homemade meat broth
1 c canned Italian plum tomatoes with juice 3-4 sprigs of thyme
2-3 sprigs parsley, chopped 2 bay leaves freshly ground pepper + salt
Chop tomatoes and parsley. Put all of these into the casserole, along with remaining deglazing liquid. Liquids should come up to top of the veal slices, but not cover them. Bring to a simmer and cover. Put casserole in the heated oven and set a timer for 2 hours.
Every 20 mins, check the cassserole. Turn and baste shanks, adding more liquid, 2 Tbsp at a time, if needed.
When meat is very tender, take casserole from oven. Remove bay leaves and thyme sprigs. If sauce is too thin, cook it down on the stove-top.
Now for the heresy! Remove meat shanks and slice meat, saving the marrow bone. Add slices back to the sauce, stirring them in. Nestle marrow bones in the center of the pot, standing on end.

For a vegetable course, we prepared an antipasto plate of vegetables marinated in Italian Vinaigrette. For bread, no-knead focaccia, sliced for ease of serving.

Fresh, hand-cut pasta, 5 oz per person drizzle olive oilCook pasta 1-3 minutes until al dente. Drain, adding some water to sauce. Drizzle pasta with a bit of oil.
focacciaPresent casserole and pasta separately, allowing diners to serve themselves and to take one of the marrow bones if they like. Serve with slices of focaccia loaf.

One could serve risotto or polenta, to be in keeping with Northern Italian cuisine, but we opted for fresh pasta which is more typical in the North than the South. For dessert, panna cotta with fruit coulis.

Slow Days: Cranberry Corn Sticks

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Autumn in New England means foliage in stunning colors, apple cider, the last of the sweet corn, apples, cranberries, and Thanksgving. In our family, Thanksgiving is not just a feast on a particular day, rather it is an unfolding process of celebrating local foods. Cornmeal was introduced to the early European settlers here [the Puritans at Plymouth, Massachusetts] by the First Nations people who had grown corn for centuries. Dried, it could last the winter, providing vitamins and carbohydrates all year long. The Puritans thought they would be growing wheat, but the climate was unsuitable. Cornmeal filled in for flour in many foods of the era. In old recipes, the word “Indian” in the title [Indian Pudding, Indian Bread] meant that the dish contained cornmeal. Cornbread caught on all over the Eastern seaboard and people now tend to think of it as a Southern thing, despite its deep roots in New England. For breakfast on Thanksgiving, we get out the old corn-stick molds for a history-soaked breakfast. These cast-iron pans allow you to bake corn-bread in the shape of little corn cobs. Mine were from my mother’s kitchen, though I don’t remember her ever using them. The design goes back to 1919, so I guess they were my grandmother’s pans. Bottom Line: corn bread + cranberries + cute cast-iron pans = Fun Fall Breakfast.

Here are two recipes that I have used, Fannie Farmer and Hayden Pearson, both as New England as you can get:

Corn Bread by Fannie Farmer8×8” baking pan or cast-iron cornstick pans. Preheat oven to 375F
¾ c cornmeal
½ c white whole wheat flour
½ cup white flour
¼ cup sugar 3 Tsp baking powder
¾ tsp salt
Sift together into a large bowl.
1 cup milk
1 egg, well beaten 4 Tbsp butter, melted
Add these to dry ingredients and mix well.
For Corn Sticks, one 7-stick pan is filled using 1 cup batter. The pan must be greased in all its crannies with melted butter. For Corn Bread, butter the baking pan.
½ – ¾ cup cranberriesAfter batter is in the pan, poke cranberries into the Corn Sticks, using 4-5 per Corn Stick. For Corn Bread, sprinkle the berries on top and gently swirl them into the batter.
Bake 15 minutes for Corn Sticks; 25 minutes for Corn Bread.Since I have left-over batter from the Corn Sticks, I bake it and use it in the turkey stuffing.
Sunny Acres Corn Bread by Hayden Pearson8×8” baking pan or cast-iron Corn Stick pans. Preheat oven to 425F
¾ cup yellow corn meal
2/3 cup white whole wheat flour
2/3 cup white flour
3 ¼ tsp baking powder
¾ tsp salt
1/3 c white sugar
¼ tsp allspice
Sift these into a large bowl.
2 eggs, beaten
1 stick/8 Tbsp butter, melted
¼ c milk 1 Tbsp brown sugar
Add these to dry ingredients and mix well.
For Corn Sticks, one 7-stick pan is filled using 1 cup batter. The pan must be greased in all its crannies with melted butter. For Corn Bread, butter the baking pan.
½ – ¾ cup cranberriesAfter batter is in the pan, poke cranberries into the Corn Sticks, using 4-5 per Corn Stick. For Corn Bread, sprinkle the berries on top and gently stir them into the batter.
Bake 15 minutes for Corn Sticks; 25 minutes for Corn Bread. Since I have left-over batter from the Corn Sticks, I bake it and use it in the turkey stuffing.

Slow Days: Corn Fritter Breakfast

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Fresh corn is a food that comes but once a year, and that is in late Summer. True, supermarkets will offer corn on the cob in May, but they have to bring it in from far away. To get the full effect, you must get your corn locally and in season. After you cook up a batch for dinner-time feasting along with burgers or grilled chicken, cut the cooked kernels off the remaining ears and turn them into Corn Fritters. Southerners would insist that a fritter must be deep-fat fried, but in New Hampshire, a griddle works very well and is easier. Here in Northern New England, these delights are served many ways: as a savory side dish, if chopped chives or scallions are added; as a cocktail nibble when prepared as tiny rounds; as a first course at dinner, with maple syrup [Yes, seriously. Children swoon at this]; as a dessert, with maple syrup; and at breakfast, with maple syrup. Can you tell that we like our fritters? Here are two recipes to try:

Fannie Farmer Cookbookmakes ten 4” diameter fritters
1 cup corn kernels, drained if canned 1 egg yolkStir together.
½ cup + 2 Tbsp white whole wheat flour ½ tsp baking powder ½ tsp salt
pinch of paprika
Sift or stir together with a fork.Add to the corn/yolk.
1 egg whiteBeat until stiff and fold into the corn/flour mixture.
Pan greased with bacon fat.

For each fritter, pour 3 Tbsp batter into the hot pan. Don’t let it spread too widely. You should get 2 or 3 into a 10” pan or use a larger griddle. Cook a few minutes until bottom is set and brown. 
Flip and cook a little longer. 
Maple syrupServe hot with maple syrup.

For a complete breakfast, I cooked up some back bacon and wrapped it around slices of sweet, ripe melon. Here are those fritters, waiting for the maple syrup!
thekitchn.com7 three-inch fritters
1/4 cup all-purpose flour 1/2 cup white whole wheat flour
1 Tbsp fine yellow cornmeal 1.5 tsp granulated sugar
1 tsp baking powder 1/2 tsp kosher salt
1/4 tsp cayenne pepper
Whisk flour, cornmeal, sugar, baking powder, salt, and cayenne pepper together in a large bowl.
1.5 c. corn kernels 
1 Tbsp New Mexico green/red chiles 1 Tbsp chopped fresh chives
Seed and mince the jalapeno, if using. Toss these with dry ingredients until the vegetables are coated.
1/4 c. whole milk
1 large egg
Mix together in a measuring cup until incorporated, then pour into flour-corn. Stir until all flour is moistened. Batter will be quite thick, but do not overmix. Let sit.
Wipe pan with a paper towel dipped in vegetable oil OR spray with cooking sprayHeat oil into a large cast iron skillet over medium heat until shimmering. Drop 1/4-cup portions of batter evenly around pan and flatten each slightly. Cook until golden-brown on the bottom, 2-3 mins. 
Flip cakes and cook until puffed, brown and cooked through, 2-3 mins more. If using frozen corn kernels, they may need 1-2 minutes more cook time per side.
Remove fritters to a towel-lined basket. Keep making fritters with remaining batter. 
Maple syrupPlate fritters, serve warm or at room temperature.

Slow Days: Summer Vegetable Pizza

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Since Dear Husband and I enjoy pizza for dinner every Saturday night, I am often on the lookout for a new way to top the pie. Thus, I was delighted to find a recipe at thekitchn.com for a pizza from the famous Berkeley Cheeseboard Collective. The corn and fresh vegetables remind me of a pizza which I enjoyed in Rome. This is a delicious way to use Summer’s bounty. Of course, I use a dough prepared with mostly white whole wheat flour, instead of all-purpose flour. It gives the pie a hearty, rustic flavour which we enjoy.

Mise en Place with all those luscious vegetables.
Sv 2
5½ -6 oz white whole wheat pizza dough/personIf dough is cold, let sit at room temp 2+ hours. The dough is ready when it does not bounce back when stretched.
1 c mozzarella 1/3 c feta cheeseGrate mozzarella cheese on the large holes of a box grater. Crumble feta cheese.
1½ tsp basil 1 clove garlic 2½ Tbsp olive oil
pinch salt
¼ tsp pepper flakes
GARLIC OIL: Chop basil finely. Chop the garlic.
Place everything in a small bowl and stir to combine.
NB: can be done hours before
¼ packed c. red onion
½ c grape or larger tomatoes
½ c kernels fresh corn ½ c summer squash ribbons 
Thinly slice onion. Cut grape tomatoes in halves or fourths. [If using whole tomato, cut in 1/2″ dice.] Cut ribbons of squash with a vegetable peeler. 
Prepare the vegetables and combine in a bowl. If any liquid accumulates in the bowl, pour it off.
1½ tsp garlic oil l¼ tsp kosher saltAdd garlic oil to the vegetables, season with the salt, and toss to combine. If preparing two pizzas, divide the vegetables equally into two bowls.
2 tsp Garlic Oil per crust prepared cheesesRoll out dough balls, and brush garlic oil onto each crust, all the way to the edges. Sprinkle evenly with mozzarella. Arrange vegetables on top in an even layer, without any liquid. Sprinkle with feta.
Bake at 500F until bubbly. Take from oven.
garlic oil
8 fresh basil leaves
Drizzle with garlic oil, then tear basil into bite-sized pieces and scatter over top. Serve right away.
Can be cooked on a gas grill. Pre-grill the untopped crusts for 2-3 mins, until grill marks form. Bake covered.
The salad greens were added after the pies came from the oven to provide Pizza with Salad without any plates or forks. Truly a treat for a late Summer meal.

Slow Days: Granola

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Granola is a cereal made of whole grains, nuts, and dried fruit. It differs from muesli in that granola is sweetened and baked. Good Friend Ann wanted to make some granola. She had a recipe from the box of Quaker Oats, then sent out a call to her circle of friends to solicit recipes, receiving two responses. Reading the three recipes got me curious about the history and nutrition values of granola.

In 1847, James Caleb Jackson set up a sanatarium in Dansville, New York. Like Maximilian Bircher in Switzerland [see Dr Bircher, August 21], Jackson thought that eating a better diet would improve physical health. One of the key ingredients was whole grains. Toward that end, he developed a dry cereal which he called ‘granula’ which was made of granules of dried Graham flour paste. John Kellogg, who had a health spa in Battle Creek, Michigan, ‘appropriated’ the recipe and marketed it for his own profit. A law suit caused Kellogg to change the name to ‘granola.’ In the 1970s, granola was rediscovered by the counterculture. Then it was commercialized and turned into a sweet, fatty product that neither Jackson nor Kellogg would neither recognize nor serve.

As you can see from this chart, granola packs a wallop when it comes to calories and fat per cup. But if you read the ‘suggested serving guide,’ one serving is usually 1/2 to 3/4 cup. Very few people think that 3/4 cup of cereal is sufficient, since they eat with their eyes rather than their brain, so sitting down to a big [read: 2 cups] bowl of granola for breakfast will give one lots of fiber and some protein, but a TON of calories, fat, carbs, and sugar. Then they add full-fat yogurt and chocolate chips and think how healthy it is. Good Grief.

Per batch# cupsCaloriesFat g Fiber gProtein gCarbs gCalcium mgSugar gr
MFE’s recipe7 cups3206106.75458543.5166240
Per cup45815.27.78.277.623.734.3
AHM’s recipe6 cups3152196.53449.5343.6193132.5
Per cup525325.68.2573222
DCP’s recipe~11 cups8074415.6140178.5944327.5377
Per cup73437.712.71685.829.734

Our family enjoys a recipe from the Peter Rabbit Cookbook, which our son was given as a toddler. This is easy to prepare and delicious. I find a 1/2 cup serving with milk to be quite satisfying.

Johnny Town-Mouse Granola from the Peter Rabbit Cookbook by Arnold Dobrin.

Makes 7 cupsPreheat oven to 250F.
4 Tbsp canola oil
½ c honey
Stir oil and honey together and warm in the microwave until they are liquid.
4-5 cups rolled oatsPut oats in a 9×13” pan and pour in the warm honey-oil. Stir until oats are all coated with the honey-oil. Bake 30 mins.
1½ cups total of any of the following: 
chopped nuts
chopped dried apples
chopped dried apricots
Take pan from oven and stir in these add-ins.
Distribute the granola evenly over the surface of the pan. Return to oven and bake 15 minutes.
½ cup raisins +/or dried cranberriesRemove pan from oven, stir in raisins/cranberries.
Let cool in the pan, then store in glass jars.

Slow Days: Gateau aux Fruits Frais

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

In Summer, there is an abundance of fresh fruit. Heaven! And there are many ways to eat it, besides eating it fresh, of course. For a few years, I worked in a restaurant owned and run by a Frenchman. [He would have insisted that he was a Breton, but we will let that go.] Although I did not work in the kitchen, I was happy to glean as many tips as I could about cooking. Chef did not give out his recipes. However, I managed to get enough clues to produce a reasonable version of Gateau aux Fruits Frais — a simple cake made special by a topping of fresh fruits.

The base of the Gateau is a simple yellow cake — you could use sponge cake or pound cake as well. It was baked in a 4×8″ loaf pan, then cut lengthwise into two slabs, each about 1-inch thick. If you are serving a large gathering, put the cake slabs end to end on the serving board to create one 16″ long gateau. I freeze the other half for a dessert in the future. Next, the top of the cake is slathered with pureed rhubarb or thick applesauce. The sauce should be lightly sweetened, but not too sweet at all.

Then you need a cream mixture, the sort that could be the filling of a cake or the piping at the edge. It could be an Italian meringue, or a butter cream icing, or whipped cream. I stirred together vanilla yogurt, almond meal from unpeeled almonds and let it sit for a bit to thicken. Spoon or pipe the ‘vanilla cream’ around the edge, on top of the pureed fruit. Rake the cream with a fork to pattern it or get creative with your piping bag.

Arrange any sort of fresh fruit over the cake: whole strawberries, kiwi slices, raspberries. Since we had blueberries and red currants ripe in the garden, I arranged them in stripes. For the final touch, melted jelly was brushed over the top of the fruit to give it a gloss. Voila! Gateau aux Fruits Frais.

Slow Days: New England 4th of July  

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Hot dogs. Hamburgers. Potato Salad. Macaroni Salad. Rich desserts that are Red, White, & Blue. These are typical 4th of July fare all across the country, so it must be all-American, right? No, actually. Hot dogs, hamburgers, and potato salad came to us from German immigrants in the 1800s. Macaroni salad is a combination of Italian and German culinary traditions. Where do you go for an ‘authentic American’ meal for Independence Day? New England, of course. Salmon was very common in New England during the 1600s and 1700s, before the Industrial Revolution dammed the rivers. If you wanted inexpensive protein, salmon was the thing. In early Summer, salmon would return to the rivers, swimming far up-stream to spawn. At the same time, the first peas were available in the gardens. By coincidence, the first new potatoes could be found in the fields. [Potatoes originated in South America, were taken to Spain by Columbus, then to Ireland by Walter Raleigh, then to New Hampshire by Scottish settlers.] Thus, by early July, a fine dinner was available to all and sundry: cooked salmon served with peas and new potatoes.

Coat the salmon fillets with olive oil on a plate, then strew with salt and pepper. Put the shelled peas into cold water, ready to cook. In a bowl, put small new potatoes — preferably with flesh of different colors — salt, pepper, and olive oil to coat. Stir well to cover the potatoes all over with oil. Put the potatoes on a glass pie plate into a 400F. oven and set the timer for 25 minutes. By now the grill is hot. Cook the salmon, undisturbed, for 5 minutes on each side. Turn on the heat under the peas and simmer them uncovered. The peas will be done first, so keep and eye on them. Drain and salt them, cover the pan and let them wait.

And there you have it: a fine meal for early Summer. For a delightful wine paring go to peterspicks.com.

Slow Days: Rhubarb Crumb Cake

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

We love rhubarb. We’d better — our rhubarb patch has 16 clumps, each with multiple crowns, each crown producing five stalks at a time. We share crowns with friends and neighbors. For the town’s Rhubarb Festival, much is harvested for pies to sell. The town’s Library sells crowns from our patch. And still there is more! Pies and coffee cakes go into the freezer, to last into the winter. This is one of our favorite coffee cakes, adapted from a recipe in the New York Times. Dear Husband is a big help: he prepares the crumb, and we both assemble it for baking.

A perfect Sunday breakfast with fruited yogurt and chicken sausages.
12-16 slicesPreheat oven to 325 degrees. Butter a 9” springform pan.
FRUIT16 oz [1#] pound rhubarb 
¼ cup sugar 2 tsp cornstarch ¾ tsp ground ginger
Slice rhubarb ½-inch thick and toss with other ingredients.Set aside THE FRUIT.
CRUMB1/3 cup dark brown sugar
1/3 cup granulated sugar
1 teaspoon ground cinnamon
½ teaspoon ground ginger
1/8 teaspoon salt ½ cup/1 stick butter, melted
¾ cup all-purpose 1 cup White whole wheat flour 
In a large bowl, whisk sugars, spices and salt into melted butter until smooth. Add flour and stir with a wooden spoon. It will look and feel like a solid dough. Leave it pressed together in the bottom of the bowl and set aside THE CRUMB.
WET1/3 cup plain yogurt /sour cream  1 large/2 oz egg
1 large egg yolk OR 3 oz egg total 2 tsp vanilla extract
In a small bowl, stir these ingredients together to form the ‘Wet Mixture.’ Set aside THE WET MIXTURE



B
A
½ cup all-purpose flour
½ cup white whole wheat flour 
1/3 cup sugar  ½ tsp baking soda ½ tsp baking powder ¼ tsp salt
Using a mixer fitted with paddle attachment, mix these ingredients together.. 
T
T
6 Tbsp softened butter 1 Tbsp of above Wet MixtureCut butter into 12 pieces. Add these to above. Mix on medium speed ’til flour is moistened. Increase speed, beat 30 seconds
E
R
½ of Wet Mixture = 3 oz other ½ of Wet Mixture = 3 ozAdd Wet Mixture in 2 batches, beating 20 secs after each addition, scraping down sides of bowl. Pour batter into pan.
Spoon rhubarb over batter. 
With your fingers, break/squeeze crumb mixture into big crumbs, ~½” -¾” in size. Sprinkle over rhubarb and cake. 
Bake 45-55 min until a toothpick inserted into center comes out clean (it might be moist from rhubarb). Cool ~10 mins,then remove collar of pan. Cool completely before serving.

Slow Days: Carbonara Pasta

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

There is an idea that this dish was created in Rome during the 1940s with ingredients from American GIs, since ‘bacon n eggs’ are so American. Not so, says Lynne Rossetto Kasper. Rather, it is traditional food of country men who go into the woods for days on end to burn charcoal in the hills outside of Rome. Since that activity involves flat-out work during days of living rough, there was a need for a meal that was quick to prepare from portable ingredients: dried ham, pasta, Romano cheese. Thus this is the pasta of il carbonaio, the charcoal maker. I’ve tried recipes with more ingredients that claimed to be authentic, but this is the dish that I will prepare again and again.

Grated cheese, egg, pasta, pancetta, flat green beans. These ingredients serve two [2] people.
Sv 8Sv 2
2 Tsp EVOO
6 thin slices pancetta
½ tsp EVOO 1½ slices pancettaCut meat into ¼“ strips. Heat oil and pancetta over medium, and cook until meat is crisp but not burnt. Take off heat, cover, set aside.
4 two-oz eggs
2 tsp grated Romano salt + pepper
1 two-oz egg
1 tsp grated Romano cheese salt + pepper
Grate the cheese to produce 4 oz [for 8 servings] or 1 oz [for 2 people]. Remove a bit for now and save the rest. Beat cheese into eggs, and add seasonings.
Boiling salted water
1# spaghetti
Boiling salted water 4oz wh-wh spaghettiCook pasta until tender but undercooked. Drain into a bowl and measure ¼ cup of pasta water.
¼ c pasta water cooked pancetta3 Tbsp pasta water cooked pancettaAdd pasta water to the pancetta in its pan and reheat, scraping up the brown glaze from the bottom.
Cooked pastaCooked pastaAdd cooked pasta to pan and stir to combine.
Beaten eggs
ground black pepper
Beaten eggs ground black pepperStir eggs into the pan until eggs are cooked and clinging to the pasta. Season with lots of pepper.
Scant 4 oz. RomanoScant 1 oz RomanoSprinkle with cheese and stir to combine. Plate, serve.
Delicious when served with flat green beans of the variety called Roma or Romano. Some crusty whole-grain bread completes the meal.