Canada Day

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.

Canada Day is July 1st. It is not an ‘independence day,’ but it marks the agreement in 1867, that united Nova Scotia, New Brunswick, and “Canada” [as Quebec and Ontario were called] under one government. This was an out-growth of a conference in 1864, at which ‘confederation’ was discussed. So at last, the disparate provinces agreed to join under one name and one government. Provinces and territories from the West joined in turn. Originally, the July 1st was called “Dominion Day” and for a long time it was a celebration of ‘Canada-ness’ within the British Empire. By the turn of the century, it was a showcase for assimilation of non-Europeans. By 1967, the day became more about Canada as a melting-pot under their new flag. Canada finally became a sovereign nation in 1982. This year’s observation will be filled with mixed feelings due to the ongoing revelations of the horror of government-sponsored ‘residential schools’ for First Nations people and all the damage that caused to generations of indigenous citizens. In 1967, Prime Minister Lester Pearson said, “May the land over which this new flag flies remain united in freedom and justice … sensitive, tolerant and compassionate towards all.” Let us hope that Canada — and all nations — can live up to those words.

For any busy holiday, French Toast is a great choice for breakfast since part of the preparation is done the evening before. To cut out the shapes in the bread, we’ll use a maple-leaf cookie cutter in honor of Canada’s flag. Beef is very popular in Canada — whether pasture-raised PEI beef or steers from the high plains of Alberta — so our sliders will be just the thing.

National Holiday French Toast: 187 calories 6 g fat 2.6 g fiber 12.6 g protein 15 g carbs [4.4 g Complex] 95 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

4 slices 70-cal whole grain bread one 2-oz egg 2 Tbsp fat-free milk   per person: 1 oz strawberries, fresh or unsweetened frozen 1½ tsp maple syrup one 60-cal chicken sausage  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter — for Canada Day, I used little maple leafs. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice. 

Beef BBQ Sliders: 269 calories 5.6 g fat 5 g fiber 22.6 g protein 31 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the sauce and filling have been made for you. HINT: This serves TWO. Share with a friend or save half for lunch tomorrow.

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

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

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

2 two-oz eggs + Olive oil1.5 two-oz eggs 
tapioca flour + white whole wheat flourcorned beef + cabbage
Parmesan cheese + uncured baconcottage cheese + thyme
applesauce + plain yogurtcaraway seed + apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 2-oz eggscubed chicken breast + dill pickle + seedless grapes
bechamel sauce, no cheese
https://wordpress.com/post/fastingme.com/9725
slivered almonds + plain yogurt + capers
scallions/chivesripe olives + whipped cream cheese
Cheddar cheese + green beanscrisp lettuce + honeydew melon
Sparkling waterSparkling water

St. Ireneus

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 Treadmills Hub and tthenwhat who are now Following.

Saint Irenaeus was an important man in the early Christian church. He was born in the Greek city of Smyrna, today’s Izmir, Asia Minor [modern-day Turkey] in the 2nd Century CE. At a young age, he heard St Polycarp preach. That is significant because Polycarp had heard the original Apostles preach, thus Irenaeus was the last church leader to be only two degrees of separation from Jesus himself. Irenaeus was sent to Lyons, France as a missionary — there are many links between communities on the Rhone River and the Eastern Mediterranean. This was during the Roman Empire when France was inhabited by Celts. There he learned the local language, set up new churches, and became bishop. He was a fierce defender against schismatic teaching, especially Gnosticism. He studied it well enough to be able to refute it point by point This influenced the wording of the Apostles’ Creed and the Nicene Creed by stating emphatically that God was the author of creation and that Jesus was human and divine. Irenaeus influenced as well the modern Christian Bible which includes both the Jewish texts and the Gospels. His name means ‘peace-maker’ and though he had no patience for heretics, he brought accord among Christians in many theological disputes.

Since Irenaeus began his life in Greece, our breakfast eggs are flavored with a traditional moussaka sauce. For his later life in France — gosh those guys moved around a lot!! — a meal of contemporary French ingredients and flavors.

Moussaka ScrOmelette:  153 calories 10.5 g fat 1 g fiber 12.6 g protein 3.4 g carbs 68 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  A good sauce makes a fine moussaka casserole. So why not carry that flavor over to breakfast by folding it into eggs? Great idea!

1½ 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.    1/2 fluid ounce/1 Tbsp moussaka sauce   1/8 oz feta cheese, crumbled 1 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Warm the moussaka sauce. Whisk the eggs and pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the sauce and cheese, fold and plate. Serve with the berries.

Beet & Bleu Cheese Salad:  288 calories 11 g fat 5 g fiber 14 g protein 19.5 g carb 212 mg Calcium   PB GF  This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. Dinner at Au Bougnat was a treat and eating this meal evokes fond memories.

2½ oz beets, cooked, skinned, sliced or cubed, cooled 1¼ oz bleu cheese, cubed or crumbled 1½ oz tomato, sliced or cubed 3 walnut halves [or use slivered almonds if you don’t eat walnuts] 1 oz white beans, rinsed and drained if using canned 2½ c. salad greens ¾ tsp olive oil + ¾ tsp balsamic vinegar garnishes: pansy, chive, or nastursum flowers; sliced scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Manchester, NH

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. 

There is a tall rapids on the Merrimack River. The Abenaki People would gather in the early Summer to catch the leaping salmon and smoke them for future use. They called the area “Amoskeag” — ‘at the fish land.’ European settlers came, sailing up the river until they reached the falls. They settled on the flat flood plains to farm and called the area “Derryfield.” Enter the Industrial Revolution, when factory-builders sought falling water to power the looms. A ‘planned city‘ was built at the foot of the falls and it was named “Manchester,” built to rival the textile city of England. After some false starts, the city was incorporated in 1846. Unlike the slums of Manchester, England, the New Hampshire version was designed with utopian ideals. Model housing for workers; parks and musical events for all; churches and social improvement agencies were all baked in. Local farm youths at first, then Europeans recruited off the docks at Boston and New York, then French Canadians came to work and add to the city’s melting pot. Since the Amoskeag Manufacturing Company took care of workers’ needs, they saw no need for unions and organizing was banned. Yes, there was child labor, as seen in the Lewis Hine’s photos. On the whole, workers liked it there. In its heyday, there were 30 factories in the complex and 17,000 workers. Mill #11 was the largest single cotton mill in the world. A great range of cotton fabrics were produced, including denim for Levi Strauss’ blue jeans in California. The economic depression after WWI caused some mills to close. Worker unrest followed, including attempts to unionize. In 1935, the Manufactuing Company declared bankruptcy which was a terrible blow to the city. Many empty mills were torn down, but several remain in a revitalized “Mill Yard” part of Manchester. Manchester is known as ‘The Queen City’ since it is larger than the capital of the state.

Breakfast is reminiscent of breakfast on a farm in old Derryfield, and features apples that grow in abundance in New Hampshire. Dinner remembers the First Peoples, feasting on fish at Amoskeg Falls.

Rounds, with Egg:  193 calories 9 g fat 2 g fiber 12 g protein 20 g carbs 38 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.Simple to prepare, easy to eat. PB Having a few pan muffins tucked into the freezer makes life easier. The protein and fruit will keep you going.

1 two-oz egg, pan-fried 1 slice Canadian bacon [aka: ‘back bacon’] 2 oz apple, sliced in rounds, not wedges 1 pan muffin   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]

Thaw or prepare the pan muffin. Warm the bacon and the muffin in a pan spritzed with non-stick spray. Then cook the egg to your taste. Slice the apple. Plated in moments, but be sure to eat it mindfully.

Salmon Roasted with Tomatoes:  288 calories 14.5 g fat 3 g fiber 27.6 g protein 8 g carbs 268 mg Calcium  PB GF  One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Still a favorite. Quick and delicious.

4 oz salmon 10 cherry tomatoes [5 oz] 1 Tbsp Parmesan cheese, grated ½ cup green beans or 2 oz sugar snap peas seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Sprinkle with parmesan. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

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

1.5 two-oz eggs1 two-oz egg + fat-free milk 
feta cheese4 slices 70-calorie whole-grain bread
moussaka sauce60-calories of chicken breakfast sausage
strawberriesmaple syrup + strawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

beets, canned or fresh + bleu cheeseMartin’s whole wheat potato slider buns or 100-calorie rolls
tomato + walnuts/almondsbeef BBQ meat in sauce <60 calories/oz
white beans, canned + edible flowers
salad greens + olive oil + balsamic vinegarcherry tomatoes + carrots
Sparkling waterSparkling water

Dandelions

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 My Last Diet Plan and DC/Seasons of Parenting who are now Following.

Dandelions [Taraxacum officinale] originated in Europe and have spread to all temperate regions due to Colonization. Yes, they qualify as an ‘invasive species.’ The English name is a corruption of the French ‘dent de lion’ [lion’s tooth] due to the shape of the leaf. Children love dandelions — to make flower crowns and to blow away the downy seeds in a wishing game. To people who covet a smooth green mono-culture of a lawn, dandelions are the bane of their existence: no sooner have you mowed, than the flower stalks surge upward making the lawn look irregular and raggedy. But dandelions are good for you! They are very versatile in cooking: salad, tea, pesto, soup, wine — all can be made from dandelions. Just be sure that you gather them from a lawn or meadow that has not been exposed to pesticides, herbicides, or machine exhaust gasses.

If your taste buds shy away from foods on the bitter end of the scale [ex: arugula], then you might need to mask the dandelion flavor a bit more. For the rest of us, these recipes give you a chance to eat the ‘alien invaders,’ and put those weeds to use. From morning eggs to a silky smooth soup for dinner, dandelions are on the menu.

Dandelion ScrOmelette:  147 calories 8 g fat 2 g fiber 11 g protein 9.5 g carbs 103 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Since dandelions abound in most lawns during the early Summer, why not try them with scrambled eggs?

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 cup  dandelion greens 1 clove garlic 1 Tbsp cooked brown rice 1 oz melon   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]

Chop the dandelion greens and cover them with boiling salted water. Let sit 5 minutes off the heat, then taste a leaf to see if the bitterness is gone. If not, heat the water again to boiling, then take off heat for another 2 minutes. Taste again. If still bitter, drain the water, add fresh salted water and cook 2 minutes more. While that is going on, chop the garlic. Drain the dandelion greens. Heat a non-stick or cast-iron skillet and spray with cooking spray. Cook the garlic over medium for 30 seconds, then add the dandelion and rice. Whisk the eggs with salt and pepper, then pour them into the pan. Scramble or cook like an omelette. Plate with the melon and try something new.

Forager’s Soup:  271 calories 17 g fat 6 g fiber 13 g protein 29 g carbs 250 mg Calcium  PB GF  Here is an Irish soup made with summer greens. Did I hear you say ‘weeds’? Know that a weed is a plant that is growing in the wrong place. The cook-pot is the right place, where they are splendid. The recipe is one of Darina Allen’s from Reclaiming Ireland’s Culinary Heritage, One Roast Lamb Or Sponge Cake At A TimeHINT: The recipe makes 3 cups, enough for 3 servings.

2 tsp butter
½ c onion
½ potato = 4 oz
salt + pepper
Melt butter in pot over medium-high. When it foams, add vegetables, and stir to coat. Season. Turn down to very low, put parchment paper atop vegetables, to trap steam. Put on lid and cook gently 10 mins, until vegetables are soft but not brown.
1 c chicken stock
½ c + 1/3 c whole milk
Heat stock and dairy in a saucepan to simmering. Remove parchment and add hot liquid. Simmer 5-10 mins to cook vegetables fully.
4 oz by weight = 2 c. wild greens: dandelion; garlic mustard; sorrel; chives
¼ c ricotta
Add greens + simmer uncovered 2-3 mins until greens are just cooked through (do not cover pot or overcook, or else bright green color will be lost.)  Add ricotta. Purée until smooth. Taste for seasoning.
1 oz chorizo/ bacon per personSlice chorizo and cook on low in a skillet until fat is rendered and meat is crisp, 5-10 mins. Drain on paper towels. 
Edible flowers
2 Finn Crisp per serving
At serving time, warm soup over medium-low heat, uncovered. Scatter chorizo/bacon bits on each bowl, and garnish with flowers.

CottageCore

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.

CottageCore is all the rage. If you have been living in your closet-cum-office for too long, ‘cottage core’ is a yearning for a simpler life, lived in the country, with plenty of time to bake bread, gather eggs, and pick flowers in the garden. It got its name in 2018 and came into full flower during the Pandemic. But is it really a new trend? There have been many forays into the simpler life: in the 1970s, we called it the “Back-to-the-Land” movement; in the 1920s, it showed itself in the StoryBook style of architecture; the “Arts & Crafts Movement” began in England and moved to the USA in the late 1800s as a reaction to the Industrial Revolution and mass-production; in the 1700s, Marie Antoinette plus friends escaped from court life to live like peasants in her rustic village; you see the pattern. When I first heard about this in 2019, I thought, “That’s not a fashion or a trend — that’s how I have always lived!” There are flowers in vases, home-canned fruits for breakfast, vegetables from the garden, bread is baked, time is made to go for a walk. But then, we’ve lived in the country since the 1970s — maybe it is easier here? CottageCore is a lifestyle and it is a choice. Living from the land and knowing where your food comes from is a fine thing. Some people find it very difficult to do, some find it to be very sustainable. Find your own Core.

I have chosen two meals that have ‘cottage’ right there in their names! They are simple, good tasting, made with authentic ingredients, and have that back to the land esthetic. Eating wholesome food that did not come from a package should not be limited to CottageCore devotees. After the meal, go read Jane Austin and experience another CottageCore influencer.

Cottage Breakfast with egg:  157 calories  7.5 g fat 1 g fiber 8 g protein 15 g carbs 38 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB  I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.

1 pan muffin 1 oz applesauce, unsweetened one 2-oz egg: fried or hard-boiled or soft-boiled  or scrambled 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]

HINT: I prepared 8 pan muffins from the 10-grain mufffin batter, cooked them, and froze them. I made the remaining batter into muffins to eat on Slow Days. Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

Cottage Pie:  219 calories 7 g fat 2 g fiber 22 g protein 15 g carbs 35 mg Calcium  PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced 1 yolk from a two-oz egg ½ cup mashed potatoes ½ cup mashed cauliflower 1 white from a 2-oz egg ½ cup beef gravy, as fat free as you can make it   per serving: 2 oz peas OR 1 cup lettuce + 1 oz tomatoes + ½ tsp olive oil + ½ tsp lemon juice

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

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

1.5 two-oz eggs1 two-oz egg 
dandelion greenspan muffin
garlic + cooked brown riceCanadian bacon/ back bacon
melonapple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

butter + onion + potato 4-oz salmon, wild caught
chicken stock + Finn CrispParmesan cheese
whole milk + wild greenscherry tomatoes
part-skim ricotta + chorizo sausagegreen beans or sugar snap peas
Sparkling waterSparkling water

Bunsen Burner

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 mrinspire and Diets & Weight Loss Plans who are now Following.

The Bunsen burner is the work-horse of the laboratory. Except for a beaker or flask, no piece of equipment is as universally recognized. It was invented in 1855 by the German Chemist Robert Wilhelm Bunsen. He had been investigating the fact that different elements [Copper, Strontium, Potassium] gave off distinctive colors [blue-green, hot pink, lilac] when heated, known now as the Flame Test. To pursue this study, he needed a reliable source of flame that would burn with no color of its own. With the assistance of the mechanic Peter Desaga, he developed the method for delivering a controllable, compact, safe jet of flame. Perhaps his quest for a safe lab flame grew from an early science experiment that exploded, blinding him in one eye. Bunsen went on from there to analyze sunlight, drawing the accurate conclusion that the sun was made of Hydrogen and Helium gasses. With Gustav Robert Kirchhoff, Professor Bunsen invented the spectroscope. They were co-discoverers of the elements Cesium [Cs] and Rubidium [Rb].

Our German Breakfast might have been familiar to the professors and mechanics at the University of Heidelberg. When I was a young teacher, I often would rush to work in the morning with a raw egg in my pocket. During the class prior to lunch, I would boil it in a beaker of water over the Bunsen Burner on the lab bench. However you cook your eggs, you will need one for our dinner.

German Breakfast: 136 calories 3 g fat 4.4 g fiber 9 g protein 15 g carbs [3.5 g Complex] 104.4 mg Calcium Sturdy whole-grain bread, some curd cheese with chives and a slice of ham or turkey will get you going in the morning, just as it does for the Germans.

1 slice whole-grain bread [we like Dave’s ‘Good Seed‘] 2 Tbsp small-curd cottage cheese, reduced fat [similar to ‘quark cheese’ in Germany] 1-2 Tbsp chopped chives ½ oz slice of 3%-fat ham** from the deli, thinly-sliced 1 oz pear   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [85 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories] **you could substitute 1 oz turkey breast from the deli, thinly sliced

Toast the bread lightly or not. Spread with the cheese and sprinkle with chives. Top the cheese with the ham and plate with the pear. So nice. This would be a fine lunch for a Slow Day.

Herring Salad:  278 calories 6 g fat 7 g fiber 16 g protein 24 g carbs 103 mg Calcium   PB GF  Luchöw’s Restaurant in New York will live in memory as long as a certain generation yet breathes. And there was a lot to remember about it: the decor, the old-world service, the menu. Not a hokey tourist trap – it was the genuine German article. This is one of their fine Old World recipes. NB: if you take a MOIA anti-depressent, be aware that herring has high amounts of tyramine. 

1½ oz herring marinated in wine, drained ¼ cup beets, cooked, cooled and diced 1½ oz apple, peeled and diced ¼ cup white beans, drained and rinsed ½ hard-boiled egg, sliced 2 Tbsp onion, minced 1/2 oz dill pickle, chopped pinch sugar 2 tsp vinegar, or more 1 cup lettuce, shredded

Put the vinegar and sugar in a bowl and whisk until the sugar dissolves. Add remaining ingredients and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. A herring-lover’s delight.

Slow Days: Artistic Bread

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 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.

You’ve heard of ‘artisan bread,’ but have you ever seen bread that is artistic? I hadn’t, until our older son suggested it while we discussed what to serve at a small dinner party. We start with his recipe for ‘No-Knead Foccacio’ which is simplicity itself.

2 breads to serve 6-101 bread to serve 3-5
500 grams bread/strong flour
375 g water
10 g salt
6 g dry yeast
25 grams bread flour
187 g water
5 g salt
3 g dry yeast
Put all ingredients in a bowl with some mixing and rising room. Combine, using a fork, a spoon, or your hands, until it looks like a shaggy ball.
Cover the bowl and let rest 8-12 hours – overnight works well.
After rising over-night, the dough is ready to use.

Lightly brush olive oil onto two 8×15” pans or one large sheet pan. Divide the dough in half. Pat each half into an 8×12” rough oval on the pan. Let stand 1-2 hours

Each half of the dough is patted out on an oiled pan as a rough 8×12-inch canvas.

Two colors of bell peppers, red onion, black olives, cherry tomatoes, chives, and marjoram sprigs are the ‘paints’ you use to create your picture.

NB: I had drawn a design in advance to guide me in planning the vegetable placement. Brush the dough with olive oil and sprinkle with finishing salt. Cut the vegetables into the shapes you want for your design, then place them on the dough in a way that pleases your eye.

Ready to go in the oven, after a 15-minute rise.

Bake at 400F for 20 minutes, until crust begins to golden and the bottom of the bread is cooked. Serve warm or at room temperature to rave reviews. Should there be any left-over, it freezes very well.

On the table, ready for the guests.

Manchester, England

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. 

Manchester, England has a long history. It was once a Roman fort [‘chester’ in an English place name means ‘fort’] called Mancunium, located at the largest loop of the River Irwell. After the Romans, the area was run by Angles, who called the area Murcia. By the 1600s, it was a thriving town of half-timbered buildings called ‘magpies’ because of their black wood and the white plaster. Flemish weavers had been in the city since the 14th century and the town was already a hub for textiles. Then came the Industrial Revolution. Manchester grew by leaps and bounds: coal was brought to the city by the barge-load; older buildings and houses were knocked down to be replaced by factories for textile manufacture and town-houses for the mill owners. With mechanization and coal power, canal traffic and rail lines, all raw materials came to Manchester and left as finished cotton goods. Much of the cotton came from the American South, which is why England was a ‘neutral party’ during the American Civil War. In parts of the world today, household linens are still referred to as “Manchester.” The golden age was in the mid-1800s when  “Manchester was without challenge the first and greatest industrial city in the world.” [P. Hall, 1998]. Evidence of the bursting of the bubble is the fact that Friedrich Engles wrote his 1844 book about the condition of the working classes in Manchester. Engles invited Karl Marx to visit and view the socioeconomic scene. Poverty, social inequality, and slum life were wretched, breeding the labor movement, the suffragette movement, and food riots. Engles called it “Hell on Earth.” Today, Manchester has seen a lot of urban renewal and many initiatives for stimulating the economy. It is often called “the UK’s Second City.”

Coddled Eggs and a dinner of pork and apples are as English as the cotton mills of Manchester.

Coddled Egg: 143 calories 6 g fat 2 g fiber 9.5 g protein 12.4 g carb 71 mg Calcium  NB: The food values given above are for the plated foods only, not the optional beverages.  PB GF- if using GF bread  A really retro breakfast. So nice.

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1”. Spritz some cooking spray into an egg coddler. Break the egg into the coddler, and add cheese with salt/herbs to taste. Screw on the lid of the coddler and lower it into the water. Put the lid on the pot. Simmer 4.5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and plate with fruit. Pour your beverages of choice. You will feel coddled and cossetted when you treat yourself to this breakfast.

Pork with Apples: 273 calories 8 g fat 4 g fiber 23 g protein 19 g carbs 84 mg Calcium  PB GF  Long a favorite combination in lands where local meats and local fruits are blended in delicious ways. 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 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 just 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 bake the dinner. Combine cubed 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 dish. Nap with the sauce and bake at 350 until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty meal.

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

1 slice whole-grain bread1 two-oz egg 
2%-fat small curd cottage cheese or Quarkunsweetened applesauce
3%-fat hampan muffin
pear + chives
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

herring marinated in wine + onionroast beef = 1 cup ground + potato
beets, canned or fresh + lettuceone 2-oz egg + low-fat beef gravy
apple + cider vinegar + dill picklecauliflower
white beans + hard-boiled eggpeas or side salad
Sparkling waterSparkling water

SuperFoods!

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 bellyflatxtreme and edwardlorilla who are now Following.

Doesn’t it seem as if every week or two there are articles touting a “new super food“? Each one is ‘the BEST’ and only food to eat for good health, and then the next time, another one comes along with the same claim. Well, we know that some foods are better than others: whole grains, fish with Omega-3 fatty acids, colorful vegetables, berries with antioxidants, dark leafy greens. We also know — or you should know — that certain foods should be avoided: highly processed foods, simple carbs, fried foods, trans-fats, feed-lot-fed meat. Since the foods to avoid are so easy to find and eat, that means that the better food must be unavailable and difficult to prepare, right? Nope. Unless you live in a ‘food desert,’ and unfortunately many people do, these choices are most likely available in your supermarket. Eating them can lead to better health outcomes, on a Fast Day and on a Slow Day.

Our breakfast utilizes two of the most trendy foods of our time: quinoa and kale. Dear Husband doesn’t care for them separately, but he ate them with gusto in this bake. Also in the bake is that diet stand-by, cottage cheese. The herbs and spices each carry health-promoting properties. And then we add the blueberries. Whew! That’s a lot of good stuff in one meal. The dinner contains two of the well-known standards of healthy eating: wild salmon and broccoli. Can’t get better than that!

SuperFood Bake132 calories 5.6 g fat 2 g fiber 10 g protein 11 g carbs [7 g Complex] 53 mg Calcium  PB GF   Hearty, easy, good-tasting, with many of your favorite superfoods baked into a fine breakfast. Whole grains and dark leafy greens! at breakfast!

one 2-oz egg 2 Tbsp cooked quinoa ½ oz cooked kale 1 Tbsp cottage cheese, reduced fat 2 pinches of cayenne, sage, garlic powder, turmeric ¼ c wild blueberries, fresh or frozen 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]

Plan to cook some quinoa for a dinner a day or two ahead to have some left-over for this breakfast. Tip: The night before cook the kale, squeeze it out, and chop in well. In a small bowl, combine the quinoa, kale, cheese, and seasonings. Add salt to taste. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray. Whisk the egg, then stir in the mixed ingredients. Pour into the prepared dish and bake 12-15 minutes. Plate with the blueberries and serve with your choice of optional beverages. Power-packed!

Salmon & Broccoli:  241 calories 9 g fat 3 g fiber 27 g protein 8 g carbs 83 mg Calcium PB GF This is a meal that is so simple to prepare and so delicious that it seems impossible that it can be so good for you. Indulge yourself often.

4 oz wild Pacific salmon filet 4 oz broccoli florets 2 Tbsp mango salsa [Newman’s own]

Spray either a cast iron skillet or a stove-top grill pan with non-stick spray and heat it over medium-high. [You could also broil or bake the fish. If you bake it, go for 9-10 minutes at 400F] Salt and pepper the fish on both sides. Cook about 4-5 minutes on each side, then take off the heat. Cook/steam the broccoli until it is tender, then plate topped with purchased mango salsa.

Rhubarb Festival!

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. 

The Pandemic of 2020 meant that a lot of events were cancelled, including our town’s annual Rhubarb Festival on the first Saturday in June. We all stayed home last year and most of us got through it safely. This year the Festival is on! Musical groups, rhubarb pie contests, rhubarb flower arrangements, bake sale, farm animal petting zoo, food vendors, craft vendors, a ‘hollering contest,’ rhubarb wine and beer to sample — it is lots of fun for our tiny town of <1500 residents. Rhubarb is the ‘first fruit of the season,’ giving us good things to eat before the strawberries ever think of ripening. The plant, not a fruit but a vegetable, is native to central Asia and the roots were considered to be valuable for medicinal use 5000 years ago. It first arrived in North America when Benjamin Franklin sent a box of roots, for medicine, to his friend John Bartram. Finally, in the 1800s, people in the US got around to eating the stalks. Pie and jam are the first things that comes to mind, but for Slow Days, I make muffins and coffee-cakes from rhubarb as well. From May to September, fresh rhubarb is on the menu in our house. If you can grow it, you should.

Because rhubarb is so low in calories, it can be an ingredient on a Fast Day, as long as there isn’t too much sugar with it. Here it appears in a splendid breakfast and in a relish which is served on fish, chicken, or meat. Very delicious. NB: If you are new to rhubarb, eat only the stalks. The leaves should never be eaten as they contain oxalic acid/oxalate.

Yogurt Creme Brulee: 208 caloreis 2 g fat 2.5 g fiber 19 g protein 28 g carbs 115.6 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB GF Let’s have dessert for breakfast! A Bobby Flay dessert was the inspiration for this breakfast recipe.  This is delicious! HINT: This makes enough for 2 [two] servings.

You will need a small blowtorch to caramelize the sugar. If you use the broiler, you will melt the yogurt.
8 oz plain Greek** yogurt, fat-free -OR- ‘yogurt cheese’ [see below]
½ tsp vanilla
Stir yogurt and vanilla together in a medium bowl until combined. Cover and refrigerate 30+ mins to allow the flavors to meld.
1 cup chopped rhubarb
2 Tbsp water + 1 tsp sugar
Put fruit in a small saucepan and add water. Simmer until just softened, ~5 mins. Add sugar and stir. Let cool slightly.
two 8-oz ramekins
¼ c rolled oats, toasted
Divide fruit between ramekins. Toast oats in a dry skillet and sprinkle on the fruit. Fill the ramekins with yogurt. Cover and freeze 5 mins.
2 tsp turbinado sugar per ramekinSprinkle sugar over each ramekin. Caramelize by slowly sweeping the blowtorch flame back and forth. Let sugar harden, ~2 mins.
**Or put 2 cups plain, fat-free yogurt in a sieve lined with paper toweling. Let sit for 30 minutes as the whey drips out. The concentrated yogurt is call ‘yogurt cheese’ and is the same as ‘Greek Yogurt.’

In addition: 1 oz 3%-fat ham slice   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

While the ramekins are in the freezer, cut the ham slice into ribbons and quickly cook in a dry skillet. Plate the ramekin with a wreath of ham around it. A fine mix of opposite flavors, temperatures, and textures.

Halibut with Fruit Relish: 182 calories 5.5 g fat 1.5 g fiber 25 g protein 6.4 g carbs 82 mg Calcium  PB GF Whether you bake or broil or grill the fish, a fruit relish makes for a splendid topping.

4 oz halibut filet 5 oz asparagus -OR- side salad   2 Tbsp rhubarb-onion relish**

Rhubarb-Onion Relish:  makes 1 cup  From Marion Cunningham’s Supper Book.    2 Tbsp [1 fluid ounce] = 26 calories  0 g fat 0.1 g fiber 0.1 g protein 1.5 g carbs 8 mg Calcium

1/3 cup chopped rhubarb
1/3 cup chopped onions
2 ¾ Tbsp vinegar
¼ tsp salt
1/3 cup light brown sugar, not packed
pinch each of ground cloves, allspice, cinnamon
Mix everything together in a heavy pot and bring to a boil.
Simmer 45 minutes until quite thick.
You could make a bigger batch and preserve by canning in a boiling water bath for 15 minutes.

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

1 two-oz egg + blueberries1 two-oz egg 
kale + cayenne + sage70-calorie whole grain bread
quinoa + garlic powder + turmericParmesan cheese
reduced-fat cottage cheeseblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz wild-caught Pacific salmonpork tenderloin + apples
4 oz broccolichicken stock + broccoli
bechamel sauce
carrot + thyme + sage
Sparkling waterSparkling water