Saint Ursula

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.

As a child I loved to look at a book called Famous Paintings, An Introduction to Art for Young People by Alice Elizabeth Chase. One of the paintings shown and described was “The Dream of Saint Ursula” by Vittore Carpaccio. Into the Saint’s peaceful bedroom, walks an Angel who heralds Ursula’s eventual martyrdom. But all is calm and we know that Ursula will go serenely to her violent death on October 21, in the year 383. The story of St Ursula is an odd one. She was a princess of a kingdom in Britain and she was betrothed at age 12. Ursula, buying herself time before the marriage, proposed a pilgrimage to Rome. She chose 11 gal-pals to go with her — and here the confusion begins. Poor translation from early latin texts turned “Ursula and 11 Virgins” into “Ursula and 11,000 Virgins”!! According to the legend, they all got to Rome, were blessed by the Pope, and turned around to go back home. While sailing down the Rhine [how many boats does it take to transport 11,001 or more people??], they were attacked at Cologne by Huns and all died when Ursula refused to marry their leader. When a midden of bones was discovered in Cologne in 1155, they were declared to be the remains of Ursula and her friends. [Even though some of the bones seem to belong to large dogs…] Take this tale as you will: in 1969, the Roman Catholic Church took Ursula off the list of official saints. Medieval and Renaissance artists loved to depict her, and when I arrange my slippers under the bed, as Carpaccio shows in his painting, I think of Saint Ursula.

Since Ursula went to Rome, we will enjoy a Roman Breakfast. And since she was boating down the Rhine to return home, our dinner will be served in Cucumber Boats.

Roman Breakfast: 270 calories 3.3 g fat 3.2 g fiber 9 g protein 28 g carbs [20.8 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB Though a bit unusual, this is a very good plate of breakfast food, based on ingredients available to Romans in the 1st century BCE. It is satisfying and flavorful.

1 Pan Muffin** 1 oz pear 1 oz cooked chicken, diced 1 oz radish 1 oz cucumber [optional: 1 deglet noor date = ¼ oz]   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Dice all the fruits and vegetables. Add the chicken and a good finishing salt, and gently stir to combine. HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each = 71 calories 2.5 g fat 0.8 g fiber 1.8 g protein 10.8 g carbs 8.5 mg Calcium

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 1/3 cup 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. 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 griddlecake [and use 4 Tbsp batter in muffin tins for Slow Day breakfasts].

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3.2 g fiber 20.4 g protein 19 g carbs 162 mg Calcium   PB GF  So easy for the summer or anytime.

2-¾ oz cooked salmon one 3.5 oz cucumber, of which you will use half to serve one person 1/2 Tbsp watercress sauce [see Sidekicks II, posted 4 Oct, 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 watercress sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Slow Days: Lamb Gozleme

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 FastDiet Forum which attest to that. Once in a while your 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.

While browsing the Web, I saw a reference to a Turkish dish made with lamb, spices and feta cheese. The concoction was called Gozleme [approximately pronounced as: guzz-leh’-mah] and I wanted to try it. The blog ‘wife ofaturkishlife‘ had just the thing.

1-1/4 c flour
½ tsp salt
¼ c water
¼ c plain yogurt
Mix flour + salt in large bowl. Combine yogurt/water and stir in until well-combined. Add a bit more water if too dry. On a floured surface, knead for ~3 mins, until smooth and elastic. Cover and let sit.
½ tsp Olive Oil
1 cup onion
1 clove garlic
4 oz ground lamb
Saute onion over medium heat 3-4 minutes until onion is soft. Add garlic and cook 1 minute more.Add lamb and cook while breaking up into chunks for ~5 minutes.
½ tsp coriander, ground
1 tsp tomato paste/puree
¼ tsp pepper + ¼ tsp salt ½ tsp paprika 1 tsp cumin, ground 3 oz spinach, fresh or frozen
Add tomato puree and spices. Add spinach. Cook and stir for a few minutes. Set aside to cool for a bit. Divide equally into 4 bowls.
¼ cup fresh mint 1 scallion ¼ cup parsley ¼ cup feta ½ medium-sized tomatoDivide these ingredients among 4 bowls so that each bowl has equal amounts. Divide the dough into 4 parts. Roll dough into 10-9” squares and spread ¼ cup of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle or rectangle. Moisten and crimp edges to seal.
Lemon wedges
olives
Spray a large skillet/griddle with cooking spray. Cook Gozleme 3-4 minutes/side until golden brown and crisp. Cut each in half diagonally and serve with lemon wedges and olives.

This is half of the recipe on line and it made enough for Dear Husband and me to eat it twice. [He eats 1-1/2 pieces and I eat one half, which is filling.] This is a recipe that calls for a mis en place, just to keep you organized.

Here is a full serving — one Gozleme cut in half.
The calories in this portion actually qualify it as a Fast Day meal! It suffices for me any day.

This is delicious and really quite simple to prepare. You don’t need to be experienced with bread-making, since the dough is not yeast-based. I will definitely make this again!

Dear Readers: What do you think of this ‘table-style’ format for ingredients and directions? To me, it is very clear and easy to follow, but I’d like to know your opinions.

S.A.D

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.

How curious that the initials of what nutritionists call the ‘Standard American Diet‘ spell the word ‘SAD.’ That diet is blamed for many of the Western World’s health woes. It makes one sad to think about it. How did this start?? In the late 1800s, there was a health-food movement that saw the invention of processed breakfast cereal. By the early 1900s, growing urban populations needed food and they couldn’t afford to have it spoil. Enter the Kraft brothers. J.L. Kraft moved from Canada to Chicago in 1904, and sold cheese door to door in a cart. He lost lots of money since the unsold cheese became either moldy and too dry to sell. In 1906, brother Charles joined the company. They started trying to make a ‘processed cheese‘ in a tin which would have a longer shelf life. In 1916, they perfected it — just in time to sell thousands of tins to the US Army during WWI. Doughboys returned with a taste for the stuff and the company took off. By 1923, company sales equalled $22 million! Five years later, they added salad dressing and ‘oleomargarine.’ This was the start of the Kraft Food Company. Now allied with the Heinz Company, they make 200 items sold world-wide.

Charles Kraft was born on October 17. We will note that while eating foods that are purchased but are low in sugar, saturated fat, simple carbs — unlike the overly-processed foods that constitute the S.A.D. Today’s menu features meals with lots of protein, fresh fruits and vegetables, complex carbohydrates, and flavor.

10-Grain Cereal: 143 calories 0.8 g fat 4.3 g fiber 8 g protein 28 g carbs [22 g Complex]  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  This is one of our favorite breakfasts – even on a Slow Day! 

3 Tbsp uncooked Bob’s 10-Grain Cereal ¼ cup low-fat milk + 1/3 cup water  Toppings: 2 Tbsp blueberries, fresh or frozen + 2 Tbsp milk  Optional: blackish coffee [ 53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

If preparing the night before: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into a microwave-safe bowl. Next morning: Heat the cereal in the microwave for about a minute, then top with berries and milk. If preparing in the morning: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into the bowl and top with berries and milk.  

Tortellini with Black Kale:  209 calories 9 g fat 3.5 g fiber 10 g protein 24 g carbs [7.4 g Complex] 231 mg Calcium PB Packaged, dried tortellini is a handy item to have in the pantry. It makes for a fine Tuscan meal [Mediterranean food!] when pared with Black Kale. The recipe is from ‘thekitchn‘  NB: I used the recipe below for the kale as two servings, when paired with the pasta. But the calories are so low that you could use it as one serving alongside the pasta. 

27 g dried cheese/spinach tortellini [Barilla brand is good] 3 oz diced tomato 2 Tbsp grated Parmesan cheese PLUS ingredients shown below for the kale.

For the Kale:

3 oz black kaleUse your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
1 tsp olive oil
2 cloves garlic pinch red pepper flakes
Heat the oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add the garlic and red pepper flakes and cook, stirring, until fragrant, about 1 minute (do not let the garlic brown).
¼ tsp kosher salt pinch ground pepperAdd the kale, stirring as it starts to wilt. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is just tender, about 5 minutes.
2 tsp Lemon juice Remove from the heat, stir in the lemon juice, and serve.

For the Meal: Cook the pasta in boiling salted water for 9-11 minutes, then drain. Combine with the diced tomatoes and Parmesan. Plate the pasta surrounded by the kale.

Ingredients for next week: Breakfast, single portion for Monday……. single portion for Thursday:

one Pan Muffin1 two-oz egg  + pear
cucumber + pear
turkey breast meat, raw or cooked
cooked chicken + radish
olive oil + celery + onion
optional deglet noor date
70-calorie whole-grain bread + herbs
Optional smoothieoptional smoothie
optional hot beverage optional hot beverage

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

cooked salmon + Dijon mustard
ground lamb
medium-sized cucumber
Gruyere cheese
4-Bean Salad + leek
brown rice
Watercress sauce
Mediterranean Vegetables
Sparkling waterSparkling water

Emergency Meals

Sometimes the lights go out. And how do you cope then? We have frequently experienced outages, the worst being in December of 2008. That was the year of a dreadful ice storm that hit New Hampshire like a jack hammer. Phone poles and limbs came down, trees were uprooted, and we had no electricity for 9 days. We have lost power so often [usually in the Winter] that we have a routine. We quickly remove necessary perishables [milk, butter, meat, sausage, eggs, chicken, cheese] from the freezer and refrigerator, and place the items in a camping cooler on the back porch. There, they stay cool enough to use. Then we keep the freezers and refrigerator closed and covered with blankets for the duration. By having a gas cooktop and a pantry full of useful items, we can feed ourselves and even observe Fast Days under most conditions. Recently, Hurricane Dorian plowed across Prince Edward Island where we were staying, cutting off the juice for 48 hours. We coped just fine. The following are Fast dinners we have prepared and enjoyed during black-outs. The gratin cooked nicely on the cooktop, although the recipe would have you broil it at the end. [The gratin would also be a useful breakfast meal, served without any beverages.] And the dumplings were cooked in a bamboo steamer by candle-light, as you might tell by the darkness of the photo.

Egg-Tomato Gratin: 235 calories 10 g fat 4 g fiber 16 g protein 16 g carbs [15 g Complex] 200 mg Calcium  PB GF V Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch tomorrow.

3 hardboiled eggs, peeled and sliced into wedges 3 oz onions, sliced 2 tsp garlic, chopped 1 tsp dried thyme + 1 tsp salt + ½ tsp pepper 1/3 cup garbanzo beans, drained and rinsed 10 fluid oz of tomatoes, drained [save the juice] 1 oz Swiss cheese or Gruyere, grated 

Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork and add the garbanzo beans. Bring to a boil, reduce heat, simmer covered for 4 minutes. Nestle the eggs in the pan, then sprinkle with cheese. Cover and simmer another 2 minutes to warm everything and to melt the cheese. Excellent antidote to outrageous fortune.

Pork Dumplings Steamed with Bok Choy: 215 calories 8.5 g fat 2.3 g fiber 12.5 g protein 28 g carbs 190 mg Calcium  PB Our older son suggested this ‘starter recipe’ to encourage us to prepare Asian meals. NB: the dumplings were purchased at an Asian market and were very low in calories. You will need to have or to improvise a steamer to cook this.

5 pork dumplings 3-4 oz bok choy 1 Tbsp hoisin sauce dipping sauce: 2 oz black vinegar** + 2 oz soy sauce ** in lieu of black vinegar, combine equal amounts of soy sauce, rice vinegar, and water. 

Set up the steamer [mine is a bamboo version which is used with a wok]. Trim the bok choy to remove the largest parts of the center vein, and arrange the leaves on the platforms of the steamer. Put the frozen dumplings on the leaves. Close up the steamer and position it in a dry wok. Add water to the wok so that it rises over the bottom edge of the steamer but not so much that the water level comes up to the bottom tray of the steamer. Bring the water to a simmer. Let it cook for 10 minutes. Mix the hoisin sauce with some water to thin it. Combine the ingredients for the dipping sauce. Remove the bok choy to the plate and drizzle the hoisin sauce over it. Place the dumplings on the plate and serve with the dipping sauce. Despite the low calorie count, this meal is very satisfying. Other vegetables could be added, as long as their steaming time is the same as the other ingredients.

Ingredients for next week: Breakfast, single portion for Monday ……….. single portion for Thursday:

Next week I will discuss how to
start the Fast Diet and how to
stay on it.
Bob’s 10-Grain Cereal or equivalent 
Look for a new favorite breakfast
in the Archives
low-fat milk

blueberries, fresh or frozen


Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Next week I will discuss how to
start the Fast Diet and how to
stay on it.
purchased dry tortellini
Look for a new favorite dinner
in the Archives
black or Tuscan kale +
red pepper flakes

garlic + tomato

olive oil + Parmesan cheese
Sparkling waterSparkling water

The Mill Town

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 FunnyJokesOf TheDay who is now Following.

We live in a Mill Town. Mill Towns began to spring up in New England in the early 1800s as people harnessed streams and rivers to run a variety of enterprises. Big Mill Towns often had a bad rep — dirty, crime-ridden, filled with the uneducated — not the sort of place ‘nice people’ would choose to live. Bennington, New Hampshire had many ‘mills’ in 1830: paper, knives, fabric, gun powder — all were made in the town. These mills were small affairs — no belching smokestacks, no teeming tenements for workers — housed in family homes clustered along the tumbling Contoocook River. Up until 1842, Bennington did not exist as a community. It was part of the agricultural town of Hancock and it was called ‘factory village.’ Hancock had no river downtown, and so the factories/mills were located in what became the town of Bennington. Now all the mills have closed except one: Monadnock Paper Mill which opened in 1819. Don’t picture some dreadful, noisy factory polluting the river — MPM has been aggressively promoted clean air and water in a carbon-neutral plant. This year they will celebrate their 200th anniversary of making specialty papers and the legacy of the Industrial Revolution in our little town. The Mill whistle still sounds at 7 am, noon, and 5 pm, making a comforting punctuation to the day.

The meals today reflect the town of Bennington’s factory history. One of the first mills was built by James Carken. There he made gun powder — until the mill blew up. Picturesque Powder Mill Pond had a restaurant in the 1980s/1990s that served their signature egg dish. As the mills prospered, immigrants moved to town. Italians [our oldest restaurant is Alberto’s], Greeks, Irish [the Catholic church was St Patrick’s], Swedes, and Swiss all made the town grow. Our dinner of corned beef and cabbage is a real working man’s meal.

Powder Mill Scramble: 141 calories 8.3 g fat 0.7 g fiber 11.2 g protein 6 g carb [5.6 g Complex] 49.8 mg Calcium   NB: Food values shown are for the Scramble and fruit only, and do not include the optional beverages. PB GF This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, that restaurant is not more, but you can enjoy this at home.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week ½ oz smoked salmon ½ oz or 2 Tbsp sliced scallion greens 2 oz melon or clementine or 2 oz sliced apple or 1-1/2 oz mango Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Quickly, before the eggs set, add the salmon and scallions. Scramble to taste. Prepare your optional beverage. Plate with fruit of choice.

Corned Beef & Cabbage: 299 calories 22 g fat 3.8 g fiber 22.7 g protein 14.8 g carbs 220.5 mg Calcium PB GF Fannie Farmer provides the inspiration for this recipe. Add deli corned beef to creamed cabbage with cheese, and you are in the spirit of mill town America.

3 cups sliced cabbage ¼ cup plain bechamel sauce 2 oz corned beef [pre-sliced from the deli] cut into strips ½ oz deli Swiss cheese salt & pepper

Steam the cabbage for 5 minutes. Stir in the bechamel sauce, corned beef, and seasonings. Put into an oven-proof dish and lay the cheese slice on top. Bake at 350 degrees F. until the cheese melts.

Relief of Leiden

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.

Your name is Cornelis Joppenszoon and you are starving. Not the usual hunger of a young teenage boy – you and your family are literally starving. The year is 1574, and you have lived in Leiden, Holland all your life, under the rule of the hated Spaniards. For the past year, your city has been beseiged by the Spanish army under the cruel Duke of Alva/Alba in an effort to break the Dutch Resistance efforts. Thousands of your fellow-townspeople have died and many begged the mayor to yield. He offered to cut off his right arm to provide food for the people instead! But help is on the way: the dikes were breached to flood the polders around the city and brave William the Silent is on his way with a fleet of rebel soldiers. When they arrive, they hand out white bread and herring to the people. What a relief to have something to eat again! That evening, when part of the city wall collapses, you sneak out to scout around. The Spaniards had left in a hurry: their camps intact and the fires still burning. In a pot over a fire, you find a sort of stew made of vegetables. Hooray! You take it back home and that night your family and friends eat ‘hutspot’ for the first time. The seige is lifted, Spain is in retreat, and Holland might regain her freedom. Now to find more food…. 

Today’s meals reflect the food events of the Relief of Leiden, celebrated every October 3: herring for breakfast and hutspot for dinner. Young Cornelis would be satisfied.

Herring Plate: 195 calories 8 g fat 4.4 g fiber 8 g protein 13.7 g carbs [11.7 g Complex] 33 mg Calcium  PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and it is prepared in no-time-flat. NB: Do NOT eat herring if you are taking MOAI antidepressent medicine, as herring is high in tyramine.

3 Finn Crisp crackers 1.25 oz herring marinated in wine [not sour cream] 2 Tbsp whipped cream cheese 4 Bing cherries OR ½ cup strawberries, sliced  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Hutspot with Dutch Meatballs: 243 calories 8 g fat 4 g fiber 16.8 g protein 31 g carbs [21 g Complex] 82 mg Calcium  PB GF – if using GF rye bread This recipe from Holland was a hit at our house. The sweet carrots really add something to the potatoes. 

Hutspot: makes 1 cup 2 oz potato, peeled 2 oz carrots, peeled 2 oz onion, sliced salt and pepper to taste Cube the potatoes and put into a sauce pan with water half-way up. Cut the carrots in coins and put on top of potatoes. Slice the onions and put them on top of the carrots. Bring to a boil, turn down the heat. Cover and cook for 20 minutes or until all vegetables are soft. Drain, reserving the liquid. Mash the vegetables, adding reserved liquid if needed. Season to taste.

Dutch Meatballs: makes 6 you will need 2 per person ½ pound ground turkey, 3% fat 1 oz rye bread, crust removed if very hard ¼ cup skim milk 1 shallot [1 Tbsp chopped] 1 egg white ¼ tsp nutmeg + ¼ tsp salt + ¼ tsp black pepper Chop or tear the bread into 1/2” pieces. Put in a small dish and pour in enough milk to wet the bread – you will have some left over. You could cook the meat and shallot or leave them raw [which is what I did] Add the seasonings and egg white. Squeeze the extra milk out of the bread and add it to the meat/seasonings. Heat a non-stick pan and spray with non-stick spray. Measure the meat mixture into ¼ cup portions and gently form into balls. Place in hot pan and cook until brown on one side. Turn and cook further. Turn onto another side and cook until done.

Plating: Plate two meatballs per person, along with the hutspot vegetables and a bit of grainy mustard, if you like.

Ingredients for next week: Breakfast, single portion for Monday ………… single portion for Thursday:

1 two-oz eggno breakfast, but two dinners
scallion
1.5 hardboiled eggs
smoked salmon
canned tomatoes
melon
garbanzo beans
Optional smoothieSwiss or Gruyere cheese
optional hot beverageonion + garlic

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

corned beef
purchased Asian meat dumplings
cabbage
bok choi
swiss cheese
hoisin sauce
Bechamel sauce
black vinegar + soy sauce
Sparkling waterSparkling water

Vitamin A

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 DailyKeto4U who is now Following.

September 30 is the Feast Day of St. Jerome, so naturally we will discuss Vitamin A. What in the world is the connection, you demand. Saint Jerome [342-420] was a prolific writer and he penned a biography of Saint Hilarion [291-371]. Hilarion, like many ascetics, was determined to mortify [punish] his body for its sins. This became a form of orthorexia: eating a diet so rigid and limited that it leads to deficiencies of essential nutrients. Jerome described Hilarion’s resulting health issues: failing eyesight and itching, rough skin. Hilarion added some olive oil to his diet and the conditions cleared up. Thus Jerome gave the first detailed description of a Vitamin A deficiency and a cure for it.

A varied diet is important for good health, which is one of the reasons why I like to post so many different recipes. Plus, we like to experiment with foods and flavors. Which vegetable contains the most Vitamin A? The sweet potato, by a long shot, so we will have it for breakfast. Red meat scores high, especially beef liver, so we will have that for dinner. Good food, simply prepared and in moderation will help you to live a healthier life.

Sweet Potato Pancake Breakfast: 132 calories 1.5 g fat 3.6 g 6 g protein 26.5 g carbs [21 g Complex] 24 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF– if using GF Flour These potato pancakes are a fine side dish and they hold their own as the star of this breakfast.

2 potato pancakes *** 2 oz applesauce 1 slice Canadian bacon/back bacon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Warm the pancakes, the applesauce, and the bacon. Savory and delicious.

***Potato Pancakes makes 8  8 oz sweet potato, peeled and grated 1 oz egg [Whisk one entire egg and measure 1 oz of it for this recipe. Use the remainder in baking.] 2 Tbsp minced/grated onion 3.75 tsp white whole wheat flour OR brown rice flour or other GF flour salt 1/2 tsp olive oil Combine the ingredients while you heat a griddle or heavy skillet. Brush 1/2 tsp of olive oil in the pan, then spray with non stick spray. Drop the ‘batter’ in 8 piles on the griddle, then flatten them out to a diameter of 3-4”. Cook on one side, then flip to cook on the other. Save the remaining pancakes for a side dish tomorrow or as part of lunch.

Liver & Onions: 273 calories 10.4 g fat 2.9 g fiber 25 g protein 20 g carbs 43.5 mg Calcium PB When my father was away on business, my mother would serve us liver and onions, which we came to regard as a special treat. Still a favorite on diner menus, still full of protein, Vitamin A, and Iron. 

½ cup onion, sliced 4 oz beef liver 2 tsp flour + salt + pepper ½ tsp butter ½ cup green beans

Cook the onions in a non-stick saute pan with a little water to keep it from scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour, and shake off any extra. Melt the butter in the pan the onions were in and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to reheat.

John Chapman

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.

John Chapman was born on September 26, 1774, in Leominister, Massachusetts. If you are scratching your head, wondering who he is, then you might know his nickname: “Johnny Appleseed.” People my age will remember the Disney version of his story and Girl Scouts might remember singing “The Lord is good to me, and so I thank the Lord...” as a grace before meals. Why his he associated with apples? Apples are not native to the Americas [try Kazakhstan!], but early settlers brought them over and soon the East was full of them. Settlers going West into Ohio would be given 100 acres if they settled down and planted apple trees. Chapman was a saavy real estate dealer – he walked out to the frontier [yes, with a bag of seeds], bought land, and planted apple trees. When the settlers got there, he sold them the land and he moved on. The apples he planted were for making cider, not pies. They were hard and sour, more suitable for a bar-room beverage than for pie with the parson. But those apples were what people wanted and Chapman knew it. Johnny Appleseed was a real person who helped to settle the upper Mid-West, one apple tree at a time, eventually becoming ‘as American as apple pie’.

Naturally today’s menus will involve apples: in a Norman-style omelette for breakfast and with pork for dinner. John Chapman would understand and approve.

Omelette Normande: 174 calories 11 g fat 1 g fiber 10 g protein 9 g carbs [8.2 g Complex] 46 mg Calcium  PB GF Cooking in Normandy naturally involves apple and cream, even at breakfast. This is the breakfast version of a Norman dessert omelette.

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. 1-1/2 tsp heavy/whipping cream + ¼ tsp cinnamon 1-1/2 oz apple, peeled and sliced thinly ½ tsp butter + ¼ tsp sugar 1 oz peach  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] NO smoothie today

Peel and slice the apples and cook them slowly in a saute pan with the butter, sugar, 2 Tbsp water, and a healthy spray of non-stick spray. Add more water if the pan gets dry – you don’t want the apples to stick or scorch. Cook until the apples are almost soft and there is no more liquid in the pan. HINT: You can do this the night before. Whisk the eggs with the cream, cinnamon, and a little salt while the apples heat/stay warm in the saute pan. Pour in the eggs and let them cook undisturbed until done. Fold and plate with the peach or other fruit of 11 calories. Picture apple trees in bloom.

Pork with Apples: 273 calories 8.1 g fat 4 g fiber 22.7g protein 18.8 g carbs 84 mg Calcium  PB GF Long a favorite combination in lands where local meats and local fruits are blended in hearty meals. The flavor of pork with apples is a winner.

3 oz pork tenderloin, raw or cooked 2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled 4 oz chicken stock 4 Tbsp Bechamel sauce, no cheese [see Sidekicks I, 17 September 2017] thyme + sage + salt + pepper to taste 1 oz broccoli florets + 1 oz cauliflower florets + 1 oz carrots

Poach the apple slices in the stock until they are tender. TIP: if cooking for 2, this may require poaching in 2 batches. Remove slices and reserve. Slice the pork into rounds about 1/4” thick. If pork is raw, braise it briefly in the hot stock, and remove from stock. Put 1 Tbsp stock in the oven-proof pan in which you will cook the dinner. Combine diced apples, Bechamel, seasonings, and remaining stock in the sauce pan, stirring until apples are soft and sauce is medium-thick. Adjust seasonings. Arrange alternating slices of pork and apple in the baking pan. Nap with the sauce and bake at 350 until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty autumn meal.

Ingredients for next week: Breakfast, single portion for Monday ……………… single portion for Thursday:

1 two-oz eggwhipped cream cheese 
onion + sweet potato
herring marinated in white wine
white whole wheat flour/GF flour
Finn Crisp crackers
applesauce + Canadian/back bacon
cherries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

beef liver
potato + carrot
onion
onion + egg white
butter
nutmeg + rye bread + milk
green beans
3%-fat ground turkey
Sparkling water Sparkling water

International Incident

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 grocerywhisperer who is now Following.

John Couch Adams was an English mathematician who studied the motion of the planets. He calculated that on a certain date at a certain time, if one looked through a telescope at the correct spot, one would discover a 8th planet in our solar system. Alas, he had no telescope, nor could he convince the Royal Astronomer to make the observation. Meanwhile, in Paris, Urbain Le Verrier was coming to the same mathematical conclusion. But he had neither a telescope nor access to one. He wrote to his friend Johann Gottfried Galle at the Berlin observatory, suggesting that Galle take advantage of the calculations. Galle did so, and on September 23, 1846, he discovered a new planet. Germany claimed credit for this, but then France protested, saying that the discovery was impossible without Le Verrier’s information. Then England realized that their Adams, heretofore ignored by everyone, had told the Royal Astronomer about it previously, so England claimed credit. This international incident featured raised voices, insults, withdrawal of ambassadors, and a lot of saber-rattling. To decide, a new council was set up: the International Astronomical Union. Their job was to verify the find, arbitrate among the parties, and name the new body. All three men [and nations] got equal credit and the new planet was named Neptune. The IAU still meets to this day, recognizing new discoveries and approving names for stars, comets, asteroids, craters, moons, and demoting Pluto from planetary status. [A decision with which I concur. Good call.]

Today’s meals will all feature sea food, in honor of Neptune, god of the sea. We have no argument with these menus, since they are delicious.

Maltese ScrOmelette: 152 calories 8 g fat 1.6 g fiber 12.5 g protein 7.6 g carbs [7 g Complex] 91 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week 2 Tbsp frozen spinach 1/4 oz tuna, cooked or canned 3 Tbsp Mediterranean Vegetables [Sidekicks II, 4 Oct. 2017], chopped and excess liquid drained off 1/2 clementine Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Thaw the spinach the night before and place it in a sieve to drain out extra liquid. If pressed for time, thaw the spinach and squeeze it in your fist to expel liquids. Break up the tuna in a bowl and add the minced anchovy along with the Mediterranean Vegetables. Whisk the egg, then stir into the other ingredients in an oven-proof dish which has been spritzed with non-stick spray. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the beverages. Good stuff.

Halibut in Thai Coconut Curry: 263 calories 14 g fat 1.9 g fiber 21 g protein 9.7 g carbs [5 g Complex] 139 mg Calcium  PB GF This is from Alaska from Scratch by Maya Wilson and it is delicious.

1 tsp olive oil, separated 1/2 tsp + 1/2 tsp 2.5 cups spinach, lightly packed 1 Tbsp shallots, chopped 3/4 Tbsp Thai red curry paste or more to taste 1/4 cup chicken broth 3.5 fluid oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1-1/2 tsp lime juice

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

Slow Days: Baked Bluefish

People who are new to the Fasting Lifestyle 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 FastDiet Forum which attest to that. Once in a while your 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.

Dear Husband grew up fishing for and eating Bluefish. It is a migratory fish off the East Coast of North America and they run in large, hungry schools. This is not to be confused with “Boston Bluefish” which is Pollock named after its betters. The genuine article is a dense, dark-fleshed fish with a fine taste. I enjoyed it once at Legal Seafoods in Boston, where it was baked with a very nice sauce. Rarely do we see it in markets, but when we do, we snap it up. When I tried to emulate the restaurant sauce, I do believe that I succeeded very well.

The topping mixture consists of mayonnaise and Dijon mustard with salt, pepper, and maybe a little lemon juice. Combine the topping and spread it evenly over 3-4 oz fillets of fish per person. Bake at 400F. for 12-15 minutes. Ordinarily I would cook fish for 10 minutes per inch of thickness of the fish. But Bluefish is denser, so it takes longer to cook.

And here it is plated with 2 sides: wild rice pilaf and cut green beans. Delicious. If you want wine recommendations for blue fish, have a look at https://wordpress.com/post/peterspicksblog.com/610