SPICY II

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

Since variety is the spice of life, we like to mix it up in our household. On Fast Days and Slow Days, we try new recipes and new flavor combinations all the time. [And then we go back to the tried and true.]  Bold flavors make for good additions to the mealtime palette as many cultures have discovered. Often a cuisine based on bland main courses [the same stew served for days on end] will create an astonishing array of side dishes to vary the flavor. Try something new today.

CHORIÇO PATE:   1 Tbsp = 87 calories Use in eggs or soups or as a spread on Slow Days. Azorean-flavor Eggs w: pineapple7 oz dried or bulk chorizo/choriço                                         1 tsp sweet paprika                                                  1 tbsp butter, softened                                            1 Tbsp port wine                                                       2 tsp lemon juice                                                 salt to taste                                                                     If using sausage, slit the casing and take out the meat and cut it into small pieces. Toss the casing.If you can find bulk chorico, skip that step. Put the meat in the food processor with the other ingredients and pulse until it is a rough paste. Taste for salt and add more if it needs it. Continue to blend until it is a smooth puree.

ENCHILADA SAUCE   1 cup = 75 calories       Enchiladas w: winter medleyGreat in eggs or for enchiladas, of course.  From Rick Bayless, so you can’t go wrong.                                                                                                                                          two 28-oz cans whole tomatoes                                                                                                                          2 jalapeno peppers                                                                                                                                                    3 tsp vegetable oil [canola]                                                                                                                                   1 cup chopped onion                                                                                                                                                               2 cups chicken broth                                      Roast the peppers in a dry skillet over medium heat about 5 minutes until splotchy with black areas. Put in a blender with the tomatoes and whirr until smooth. Cook onions in oil until golden, about 7 minutes. Raise heat and add tomato puree. Cook 10-15 minutes until thickened like tomato paste. Add broth, cover partially and simmer 15 minutes until slightly soupy. Season with ½ tsp salt.

HAGGIS [lamb sausage meat] makes 3.5 cups                                                                                                per Tbsp: 23 calories  1.3 g fat  0.2 g fiber  2.8 g protein  1.6 g carbs  2.6 mg Calcium   This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US.  Despite what it is not, it will do just fine.  Use in eggs or to prepare Haggis Springrolls.Haggis Spring Rolls                                 8 oz lamb liver                                                                                                                                                                     8 oz ground lamb meat OR lamb hearts                                                                                                           1 cup onion, chopped                                                                                                                                               1 tsp or more coriander [I used whole, which I boiled with the meat]                                                       1 tsp or more black pepper +  salt                                                                                                                                        7/8 cup rolled oats                                             Put the meat, onions, and coriander in a pot and cover with water. Boil 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up. I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

MEXICAN PICKLED VEGETABLES:  NB: keeps in the refrigerator for several weeks. The longer it sits, the spicier it gets.  Superb as a side dish;  a nibble;  an ingredient.Mexican Pickled Veg                     2 cups cauliflower florets                                                                                                                                        1- ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                                                                                                                                                                                                                  ½ cup zucchini, sliced into 1/3” rounds                                                                                                             3 jalapeno peppers, sliced thinly                                                                                                                      ½ cup white vinegar                                               1 cup cider vinegar    +  1 cup water                                                                                                                                                                                                                                                                                                                                                                                                                                                               3 Tbsp sugar  +  1 Tbsp kosher salt                                                                                                                                                                                                                                                                                                            1.5 tsp dried oregano, Mexican if you can get it                                                                                                       ¾ tsp peppercorns                                              ½ tsp coriander seeds                                           ½ tsp dried thyme +  1.5 bay leaves                                                                                                                                                                                                                                                                                                                                                                                ½ large onion, thinly sliced                                            3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold.

ROASTED VEGETABLES    Use in eggs or as a side dish even on Slow Days Fish salmon Roasted w: Vegetables                               ½ slice American/streaky bacon                                                                                                                       2 oz carrots                                                                                                                                                                2 oz Brussel sprouts                                                                                                                                                2 oz cauliflower   OR broccoli                                                                                                                                                     3 oz cherry tomatoes                                                                                                                                           Set the oven to 450 F. Cook the bacon in a wide, heavy, oven-proof pan. [Cast iron is great] Remove the bacon, drain, and chop coarsley. Cut the vegetables to the size of the cherry tomatoes, except the Brussel sprouts which will be cut in half after the tougher outer leaves are removed. Put the vegetables in the pan and toss to coat with the bacon fat. Place the pan in the oven and roast for 10 minutes. Remove the pan from the oven and turn the heat down to 400 F. Stir the vegetables, then add the bacon, salt and pepper and whatever herbs or spices you wish: curry powder, garlic powder, hot pepper flakes.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
brandade [St Bernard 19 August, 2018] zucchini
cottage cheese  +  granulated garlic mushrooms  + scallion
peach  +  blueberries apples
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

4 eggs  + lots of herbs venison  +  fresh/frozen cranberries
zucchini  +  onion  + broccoli blend cream  +  chicken stock
cottage cheese + plain yogurt cauliflower   + carrot
Parmesan + tomatoes  + cucumber thyme  +  mushrooms  +  dried apples
Sparkling water Sparkling water

Saucy

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.

Cooks discovered centuries ago that a good sauce makes the meal taste a lot better.  Today we will look at several sauces that can be part of a Fast meal: sometimes breakfast, sometimes dinner, sometimes either.                                                                                                                There were people who would have said that Jesse James was a ‘saucy’ lad: despite the fact that he and his gang actually robbed banks and killed people, the pro-Conferedate newspapers sometimes portrayed him as a cheeky Robin Hood. On Dec. 7, 1869, James and his brother Frank robbed a bank in Gallatin, MO, marking the official start to their lives of crime.  In books and even movies, Jesse James has been written into American mythology as a man who wanted to right the wrongs against the common people.  His sympathies lay with the defeated Southern States and he was in fact continuing the war by targeting banks owned by Republicans, those who were pro-Lincoln.  James might not have been the fun-loving saucy populist, but we can add some sauce to our meals as we reflect tomorrow on the strange career of an American legend.

CHICKPEA RAGOUT: Pair with meat, poultry, or seafood Halibut w: Chickpea Ragout                    4 cups                         ½ tsp olive oil                                                                                                                                                         ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                      1 Tbsp garlic                                                                        2 cups diced tomatoes, fresh or canned                            1 and ½ cup chickpeas, drained and   rinsed if canned                                                                                ½ cup chicken stock                                                       ½ tsp salt    +      ½ tsp pepper                                    Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated.

HORSERADISH DRESSING: Great on Lamb or Beef Salad Seder Salad                                                             1 Tbsp mayonnaise made with olive oil                                                                                                                       1 and ½ tsp prepared horseradish   [the kind you purchase in a jar]                                                                            1 Tbsp buttermilk                                                                                                                                                       1 and ½ tsp lemon juice                                                                                                                               Whisk all ingredients together. 

 

MARINARA SAUCE:  From Gourmet magazine, this is a quick go-to sauce.Chicken Parmesan w: salad       3 cups                                                                                                                                1 Tbsp olive oil                                                                                                                                     2 large cloves garlic, whole                                                                                                                        pinch crushed red pepper                                                                                                           one 28-oz can whole tomatoes                                                                                                              1.25 tsp salt                                                                                                                                          basil                                                                                Heat the oil then add the garlic and crushed pepper.  Cook on high for about 5 minutes or until the garlic starts to brown.  Remove the garlic and carefully add the tomatoes, crushing them with your hands or a spoon.  Cook over low heat for 20 minutes and then add the salt and basil. Use now or freeze.

POPPY SEED DRESSING:  Delightful on Strawberry-Chicken Salad Strawberry-Chicken Salad                                                2 tsp red wine vinegar                                                                                                                                            1 Tbsp olive oil                                                                                                                                                     pinch salt                                                                                                                                                               ½ tsp dried mustard                                                                                                                                                 1 tsp poppy seeds                                                                                                                                               Whisk together vigorously.

PUTTANESCA SAUCE: With fish or meat or solo, this sauce is delicious.     4 cups Mackerel Puttanesca                                                  1 cup onion, chopped                                                                                                                            2 garlic cloves, chopped                                                                                                                   2 tsp olive oil                                                                                                                                   5 cups whole plum tomatoes                                                                                              1 cup mushrooms                                                                                                                              2 anchovies                                                                                                                                                 1 cup halved canned black olives  [If using oil-cured olives, cut the amount in half]                                                  2 Tbsp capers                                                                          Cook the onions and garlic in the oil until tender but not brown.   Add everything else.  Bring to a boil, then reduce heat, cover and simmer for 1 hour.

SHEPHERDS’ SALAD DRESSING: Perfect for this salad Sicilian Shepherds' Saladand many others.                                                                   3 Tbsp olive oil                                                                        4” rosemary                                                                               6 sage leaves                                                                                                                                                                                 4 smashed cloves garlic                                               pinch  of hot pepper flakes.                                                                          ½ cup red wine vinegar                                                         Put oil and herbs in a sauce pan and simmer 5-10 minutes.  Add the garlic and peppers and stir for a few seconds. Add the vinegar and boil down the whole recipe to 1/3 cup. Strain and cool.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 blueberries  Danish Bleu cheese
 raclette cheese  herring marinated in wine
 1/4 slice bread   apple
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:

 Cabbage, onion, rutabaga or turnip  6 oz firm white fish +
 carrot, parsnip, dry green lentils  side salad + broccoli OR peas + beans
 pork loin, frozen spinach, dry mustard  Cheddar cheese
 fresh spinach, mace, dry mustard
 Sparkling water Sparkling water