Grab Bag

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.

A ‘grab bag’ is a sack that contains small items of unknown identity. As a prize, one is offered the chance to reach in the bag and grab any one of the items. Teachers might do this to provide a reward for a classroom competition. Parents might offer a grab bag at a child’s birthday party. At any rate, you reach in and never know what you might get. Today’s menus are sort of a grab bag — two random recipes that haven’t been posted for a few years. AND they are winners — a real prize! Usually, the recipes have something in common, something that unites them. These are both from Asia, but the other link is that they are good to eat. Who needs more than that?

Kashmiri ScrOmelette: 157 calories 8.5 g fat 1 g fiber 14.5 g protein 5 g carbs [3.5 g Complex] 58 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The sauce ‘Rogan Josh’ was available in jars on the supermarket shelf, so I incorporated it into these very tasty eggs.

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.  1/3 oz cooked chicken, diced 1 Tbsp [15 ml] Rogan Josh sauce [Taste of India brand] 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]

Whisk together the eggs, sauce and chicken. Pour into a hot non-stick or well-seasoned saute pan which has been spritzed with non-stick spray or oil. Scramble or cook as an omelette. Plate with the berries, pour the optional beverages, and set your aspirations for the day as high as the Himalayas.

Pork & Green Bean Stirfry: 176 calories 3 g fat 5.4 g fiber 20.5 g protein 18 g carbs [10 g Complex] 63 mg Calcium  NB: The food values given do not include the optional serving of rice**  PB GF  This stirfry has a lot of prep work, but the result is rich in the wonderful flavors of East Asia. The recipe does not include rice, but if you read on, you’ll see amounts of rice to serve. HINT: This recipe makes enough to serve 2 [two] people. Food values above are for ONE serving.

First, make a mise en place .  Seriously — do it.
5 oz pork tenderloin
1½ tsp dark soy sauce 
½ tsp honey 
½ tsp minced garlic
1/8 tsp red pepper flakes
Slice pork into matchstick pieces. Place in a bowl with these ingredients and stir to combine.
4 tsp dark soy sauce  
½ tsp honey
1 tsp peanut butter.
Combine in a micro-wave-safe cup and briefly warm in micro-wave to soften the honey and peanut butter.
6 oz green beans, cut in 1.5” pieces
½ c matchstick carrots
Put beans in a small pan of boiling, salted water and cook 3 minutes. Add the carrots and cook 1 minute. Drain, saving water and vegetables.
1 tsp canola oil  Heat a wok or cast iron skillet over high, then add oil. Add pork mixture and stir-fry 1 minute.
Remove cooked pork to a clean bowl and stir in the soy-honey-peanut mix. 
2 Tbsp bean-carrot water
2 oz red bell pepper, cut in strips
more bean-carrot water, as needed
Put carrot-cooking water in the dish that had the soy-honey-peanut mixture. Swirl around to get those flavors into the water. Pour flavored water into the wok and add the bell peppers. Stir-fry 1 minute – add more water to keep it sizzling. 
½ tsp garlic 
1.5 tsp minced fresh ginger
Add beans, carrots, ginger, + garlic to peppers in the wok and stir-fry 1 minute.
Return pork to the wok and stir-fry until heated, ~1 minute
sliced scallion 
Sriracha
optional rice**
Plate with optional rice, and top with scallion and extra Sriracha

**If using ¼ cup medium-grain white rice as a garnish, then add these food values: 50 calories 0 g fat 0.3 g fiber 1 g protein 11 g carbs [these are all simple carbs] 0 mg Calcium

**If serving with ¼ cup medium-grain brown rice, then add these food values: 54 calories 0.4 g fat 1 g fiber 1 g protein 11 g carbs [these are all Complex carbs] 5 mg Calcium

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

1.5 two-oz eggs1.5 two-oz eggs 
Hawayij spiceputtanesca sauce
deglet noor datesblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground lambmackerel filets, fresh or frozen
brown rice gooseberry jam or jelly
Gruyere cheesezucchini
Mediterranean vegetables
Sparkling waterSparkling water

Easter Eggs

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. Later 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 weightlosscal and beatmybellyfatnow who are now Following.

Easter has been associated with eggs since forever. The chick hatching from the seemingly lifeless egg is the classic simile for the resurrection at Easter. Eggs speak of Springtime and the very name ‘Easter’ comes from ‘Eostre’, a goddess of Spring to the ancient people of England. But why hard-boiled eggs, you ask. During Lent, when people refrained from eating eggs, the hens continued to lay. The solution to all those surplus eggs was to boil them — this helps them to keep longer and results in heaps of eggs by Easter. Thus the tradition of decorating eggs and giving them to friends and family. How did rabbits become the deliverers of eggs? The German tradition of the March Hare [as in “mad as a March hare” cf. Alice in Wonderland] being a fertility symbol is linked to eggs, another fertility symbol. Among the Germans, the hare brought treats to children at Easter. In the US, the hare became a tame domestic rabbit and the Easter Bunny was born. These days, an ‘Easter Egg’ is a hidden reference in a TV show or movie, put there by the director as an inside joke.

So what do you do with all those hard-boiled eggs**???? Today’s recipes show you some ways to use them for breakfast or for dinner. There are many more recipes for Fast Days that use hard-boiled eggs. Have fun hunting through the Archives for them!

**Best way to prepare ‘hard-boiled’ eggs: For easiest peeling, use eggs that are a bit old. Test eggs in a cup of water: if one end floats upward, that’s a good egg for boiling. In a pan large enough to contain your eggs in one layer, add one inch of water. Cover and bring the water to a boil. When it boils, gently place the eggs in the water and cover the pan again. Set the timer for 12 minutes, then remove the eggs to a plate to cool. Ta-da! Once in a while, one breaks. Oh, well.

Egg-Salad Toast: 167 calories 8 g fat 4.5 g fiber 12 g protein 22 g carbs 101 mg Calcium  PB  Toast ‘n’ Egg for breakfast takes a new twist. If you must grab-and-go, this is a good choice. 

1 slice whole-grain bread [70 calories, 3 g fiber] 1 hardboiled 2-oz egg yellow Siracha, ad lib + 1 Tbsp reduced-fat ricotta 1 oz sliced tomato OR halved cherry tomatoes 2 oz strawberries  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]

Slice the tomato and salt it to develop flavor. Shell the egg and mash it with a fork on a plate. Squirt some Srarcha on it, add the ricotta, and continue to mash and squirt until you get the consistancy you like. Add salt and pepper and herbs to taste. Lightly toast the bread and spread with the egg salad. Top with the tomato and plate with the fruit. Wholesome and hearty.

Egg Curry: 299 calories 12.6 g fat 2 g fiber 18.4 g protein 27 g carbs 205.6 mg Calcium  PG GF  This Indian curry is delicious and so simple to prepare. Need I say more? The recipe is from Jacquline Herault’s Oriental Cooking the Fast Wok Way. HINT: This recipe serves two [2].

1 tsp oil
½ c onion, chopped [2.25 oz]
1 ½ coins of fresh ginger, minced
Heat wok over medium heat. Add oil and count to 30.Add vegetables and stir-fry 3 minutes until onions are golden. Turn heat to low.
1 Tbsp minced parsley
½ tsp turmeric
1 tsp curry
¼ tsp garam masala
Add ingredients off heat, then simmer uncovered 2 minutes. Stir occasionally.
1½ Roma/plum tomatoes, quarteredAdd tomatoes and some water, and simmer 8 minutes.
4 fl oz / ½ c plain yogurt
1 oz weight = ¼ c mushrooms, chopped
Add, mix well, and simmer 10 minutes or less as sauce thickens.
2 hard-boiled eggs, peeled and slicedAdd, simmer 3 minutes
1 Tbsp lemon juice
¼ cup cooked brown rice, per person
Add and stir to combine. Plate.
2 hard-boiled eggs, peeled and halvedNestle on top of the curry mixture.

Fool Me Once…

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. 

“Fool me once, shame on you. Fool me twice, shame on me.” This 360-year-old saying is about being fooled or tricked in a business transaction, rather than a harmless prank. One who tries to cheat another for money deserves shame indeed. But if the one who is tricked does not learn to be more wary from the encounter, then shame on him/her/they for being such a fool. There’s a lot of that going around these days: telemarketers on the phone, products offered on late-night television, pop-up ads on the internet, misinformation abounds and people get duped. Check your facts, people! Tomorrow will be April Fool’s Day, when the emphasis is on fooling people, but in a kindly, jesting way.

I’m not fooling you to say that the breakfast recipe is unusual in flavor and pretty to behold. I had fun creating it and indeed fooled Dear Husband. To prepare breakfast, he took the filled ramekins out of the ‘fridge and popped them in the oven, thinking they were both eggs to be baked. Ha! Because tomorrow is Maundy Thursday, the dinner takes on a more somber note: a meatless, hearty ‘peasant’ soup [that’s not a slam of ‘peasants’ since their food is often flavorful and healthy].

Trompe l’Oeil: 135 calories 6 g fat 2 g fiber 10.5 g protein 9.6 g carbs 128 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF   Here is a meal to fool the eye and tickle the palate with its combination of the cold soup and the hot egg. The soup, which is good as a lunch in larger portions, comes from cuisine actuelle.fr

½ cup Cucumber Soup*** + 0.9 oz ball of cantaloup melon one 2-oz egg + 1 tsp grated Parmesan + 1 Tbsp whole milk

Spritz an oven-safe ramekin with non-stick spray and break the egg into it. Sprinkle the Parmesan around the yolk. Spoon the milk around the yolk. Add salt and pepper. Bake at 350F for 12-15 minutes. Meanwhile, scrape the soup into a similar ramekin. Nestle the melon ball in the soup. Plate them side by side and smile.

***Cucumber Soup  makes 3 cups, easy to cut in half

two 8” cucumbers [total mass = 21 oz Slice off both tips of the cucumber and remove half of the green peel. Cut in half and scoop out the seeds. Dice the cucumber.
A bunch of mintRemove leaves from stems and chop the leaves coarsely.
Piment d’esplette [or paprika or Aleppo pepper] to taste
salt & pepper to taste
Put the cucumber, mint, and seasonings in a food processor. Run the machine until the cucumber is very finely chopped.
200 grams/ 7 oz Fromage Blanc or plain Greek yogurtAdd cheese/yogurt and run the processor long enough to combine. Adjust seasonings.
1 Tbsp-sized cantaloup balls Place in a ramekin, garnished with one melon ball per serving

Czech Garlic Soup Česneková polévka: 194 calories 5 g fat 4 g fiber 9 g protein 27 g carbs [18 g Complex] 84 mg Calcium PB GF – if using GF rye bread What could be better on a chilly night than a cozy bowl of soup? This is a classic from czechcookbook, but feel free to make it your own. The calorie count is so low that you could add other vegetables or low-fat meat.  HINT: This recipe makes 8 cups of soup. One serving = 1 cup

1 Tbsp unsalted butter OR bacon fat    
7 cloves garlic
Chop garlic and saute in butter/fat in a stock pot.
7 cups water OR Chicken OR Beef Broth
1½ tsp salt
3 cups cubed potatoes 
3 cups cubed parsnips
Peel potatoes and parsnips and cut in cubes. Add to broth and salt in the stock pot. Simmer for 20 minutes, until vegetables are just under-done. Remove ½ cup soup stock and cool.
1 egg
1 tsp marjoram
Whisk the egg, then whisk it into the reserved ½ cup of soup stock. Return to the stockpot, stirring, and add marjoram. Taste for seasoning. Let sit 8-24 hours.
Per person: ¼ oz rye/whole wheat bread, cubed
Per person: ¼ oz Swiss cheese
Per person: side salad
Portion the soup for dinner and freeze the rest. Toast the cubes of bread. Grate the cheese over them while hot. Use to garnish the reheated soup at serving time.

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

1 two-oz hard-boiled egg1.5 two-oz eggs 
ricotta cheese + Sirachacooked chicken meat
70-calorie whole-grain breadRogan Josh sauce
tomato + strawberriesstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

onion + fresh ginger + parsley + turmericpork tenderloin + fresh ginger + garlic
Indian curry powder + garam masala + plum tomatoesred+ green bell peppers + carrot
mushrooms + plain yogurt + lemon juicepeanut butter + dark soy sauce
2-4 hard-boiled eggs + brown rice Sriracha + crushed red pepper + honey
Sparkling waterSparkling water

Who Dunit, Who Ate It? Chapter 5

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 Siddharth menon and LeoAbreu who are now Following.

Dear Husband and I love to read ‘whodunits.’ Crime literature in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two different sources.

Jules Maigret is a Parisian police detective created by Georges Simenon. In the book Maigret’s First Case, he is on a stake-out, watching a suspect’s apartment. Conveniently, the cafe ‘Vieux Calvados’ is directly across the street, so Maigret and his partner can eat and sleep there while keeping watch. The landlord serves them a curious breakfast: sausages cooked in wine with garlic. Somehow, that sounds off the mark for a Fast Day, so here is a substitute. The sausage is there but the empty calories of the wine are replaced by grapes, roasted to develop their flavor.

Roasted Grapes & Sausage: 212 calories 8 g fat 2 g fiber 5.4 g protein 4 g carbs 14 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF  Unusual flavors at breakfast. Delicious flavors at breakfast. HINT: This serves two [2].

Here is a serving for one person, before the cheese is added.
½ c onion, sliced
½ tsp oil
¼ tsp salt
¼ tsp pepper
Heat oven to 450 degrees. Toss everything together + spread in an even layer on a rimmed baking pan or cast iron pan . Roast mins, until onions turn translucent and thinnest pieces are pale gold at the edges.
10 oz grapes
½ tsp fennel seed
2 oz sausage, 85 calories/oz
Add grapes, fennel seed, and sliced sausage to pan with onions, and toss well. Spread in an even layer and spray with cooking spray or oil.
Roast for 10 minutes. Sausage slices will be browned on the bottom and grapes will be wrinkled but still plump.
Parsley + chives
0.05 oz Parm, shaved
Place grapes, sausage, and onions on plates. Top with chives + Parmesan.
1 tsp rice vinegarAdd vinegar to baking sheet and scrape up any browned bits. Drizzle pan juices over plated food, taste. Sprinkle more salt or vinegar on top, if desired.

Hugo Marston, former FBI profiler, is now head of security at the US Embassy in Paris. He is well-placed to be involved in solving all sorts of mysteries that author Mark Pryor can devise. Hugo enjoys Paris and the food scene, although he himself is no Foodie. In the French Widow, Marston, unable to see his way through a case, goes out to dinner with friends. Another table is served Bleu Cheese and Garlic Pizza, so Hugo orders it. He also eaves-drops on fellow diners and gets an insight into the case. Funny how much can get solved over dinner!

Bleu Cheese & Garlic Pizza:  280 calories 8.6 g fat 5 g fiber 10 g protein 29.5 g carbs 203 mg Calcium  PB When Hugo Marston ate this, I just had to try it. It is good! I based the recipe loosely on one from simplyplayfulfare.com

1 fajita shell [be sure it has no more than 150 calories] 1 Tbsp plain, fat-free yogurt 1 oz frozen spinach, thawed and squeezed out to remove excess moisture 3 or 4 cloves roasted garlic 3 Tbsp [½ oz] bleu cheese crumbles 1 oz finely diced tomato, drained to remove excess moisture 1 Tbsp Parmesan cheese, grated

Heat the oven to 400 F and roast the garlic cloves, wrapped in foil. Put the fajita shell on an ungreased baking sheet. Smear the yogurt evenly over the fajita then sprinkle the spinach evenly on top. Break off pieces of garlic and distribute them around, then put on the bleu cheese and tomato. Dust evenly with the Parmesan. Bake for 5-10 minutes, until the cheese starts to melt.

There and back again.

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.

On March 25, Frodo Baggins, with help from the duplicitous Gollum and the faithful Samwise Gamgee, destroyed the One Ring of Power. [Or shall I say: the duplicitous Gollum, aided by a wavering Frodo and the faithful Samwise] This is the main purpose of the grand Quest, as told by J.R.R.Tolkien in his trilogy The Lord of the Rings. Since this book is our great favorite, Dear Husband and I have, for the last thirty-some years, celebrated on March 25 by eating foods named in the books. Tolkien chose that date very carefully to represent the start of a ‘New Age’ because it is the day said to be when the Virgin Mary became pregnant with Jesus: “Annunciation Day.” Tolkien wrote the story as a Christian allegory. Many people, including his friend and fellow Catholic C.S. Lewis, missed that point and see it only as a fantasy. However you see it, we think it is a gripping tale with complex characters and an engrossing plot. End of book review — for now.

Hobbits love to eat, even after escaping from dire situations. Tom Bombadil rescues them from the dangers of the Old Forest and they all sit down to breakfast the next day. Farmer Maggot shelters them as they flee Black Riders, and then sends them off to their second dinner with a hot mushroom casserole. Enjoy some Hobbit food today.

Bombadil’s Breakfast: 205 calories 5 g fat 2.5 g fiber 10.5 g protein 15 g carbs [8 g Complex] 312 mg Calcium  NB: the food values given are for the plated items only, and do not include the optional beverages. PB GF  When Tom Bombadil served his guests breakfast, it was plants, fruit and dairy of his own collection or production. The plants should be watercress [since his wife Goldberry was the River-Woman’s daughter] and the fruit shall be Golden Berries [aka Peruvian Ground Cherries], again in a nod to his wife.

2/3 oz Camembert cheese ½ cup watercress leaves or microgreens ½ cup plain yogurt 1 tsp honey, warmed 2 oz Golden Berries edible flowers [violets, chives, nastursium, or others] Optional : blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Warm the honey and stir it into the yogurt. Plate the items to your taste and enjoy a magical breakfast in The Old Forest. Wear a blue jacket and yellow boots.

Marish Mushroom Casserole: 299 calories 9 g fat 6 g fiber 24 g protein 41 g carbs 165.6 mg Calcium   PB  If you are a mushroom lover, this meal will make you happy. Vaguely inspired by English recipes.  HINT: This preparation is enough to serve two [2] diners. The wife of Farmer Maggot [a man much nicer than his surname] gave Frodo a mushroom casserole, like this, before he left the Shire on his quest.

BATTER: 1 egg + ½ cup all-purpose flour
½ cup white whole wheat flour
½ cup skimmed milk + 1 tsp baking powder
Whisk together and let the batter sit for 30+ minutes. You will need 2/3 cup for this recipe. Remainder can be frozen.
3 slices uncured bacon @ 30 calories/slice Chop bacon and cook until almost done
8 oz mushrooms, several varieties, if possible 
1 clove garlic 
one scallion, sliced
Chop mushrooms, slice the garlic and scallion. Cook in the bacon until vegetables have softend and most of the liquid has evaporated. Take off heat.
2 T Worcestershire sauce 
2 Tbsp white whole wheat flour
1 oz egg [that’s ½ of one US Large egg] 
3 Tbsp Parmesan cheese, grated
Stir Worcestershire and flour to combine. Then add the egg and cheeese, and stir again. Combine in the pan with the mushroom mixture.
2/3 cup batterPour into an oven-safe dish which has been spritzed with non-stick spray. Smooth the top of the mixture and pour the batter on top.
Bake at 425 until batter is cooked.
½ tsp prepared mustard, per person 
1½ oz green beans, per person
Serve with green beans and mustard on the side.

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

kielbasa or chicken sausage1 two-oz egg + two 8-inch cucumbers 
onion + olive oil + rice vinegarbunch of mint + piment d’esplette
red seedless grapeswhole milk + Parmesan cheese
Parmesan cheese + parsley + chivesfromage blanc or plain yogurt + cantaloup
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

150-calorie fajita shell + garlicgarlic + egg + marjoram
frozen spinach + tomatochicken or vegetable stock
plain, no-fat yogurtpotato + parsnips + butter
Parmesan cheeserye bread + Swiss cheese
Sparkling waterSparkling water

Alzheimer’s News

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 Dishita who is now Following.

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 Dishita and fittacticsguy who are now Following.

It is one thing to see testimonials for healthy-living-plans on the website of the plan. Does that make you skeptical about their veracity? As one with a science background, I want to see corroboration from an independent source. In a mailing from the Alzheimer’s Prevention Bulletin came this headline: “Research shows intermittent fasting may prevent Alzheimer’s disease” Haven’t I been saying all along that Fasting has more than just weight-loss benefits? The article cites animal studies which look very promising:

Intermittent fasting in animal studies has also been shown to reduce brain inflammation. There is strong evidence that forms of intermittent fasting can delay the onset and progression of Alzheimer’s disease and Parkinson’s disease in animal models. Researchers are now exploring opportunities to study intermittent fasting in humans; particularly the effect this might have on neurodegenerative diseases including Alzheimer’s disease.

“In animal studies, intermittent fasting has been shown to increase longevity, improve cognitive function and reduce brain plaque as compared with animals fed a regular diet,” said Allan Anderson, MD, Director of the Banner Alzheimer’s Institute in Tucson. “One hypothesis is that intermittent fasting enables cells to remove damaged proteins. It has been shown to delay the onset and progression of disease in animal models of Alzheimer’s disease and Parkinson’s.….“The animal research is stunning,” concluded Dr. Anderson.

Well, I’m psyched. With Alzheimer’s in my family, I am eager to do what it takes to prevent or forestall the condition. So I exercise, I keep my mind active, I try to learn new things, and I Fast 5:2. Since reading this article, Dear Husband have altered our meal times to fit into the 16:8 schedule for Intermittent Fasting to add a further dimension. Eating less while eating well two days each week seems like a minuscule price to pay for improved brain health. What do you think? Read the full article here. And while you visit the site, sign up for the Alzheimer’s Registry by clicking the tab “About the Registry.” The more of us who participate in research, the quicker a cure can be found.

The meals today are typical of what we eat on a Fasting Monday. As the Good Book says, “Go, thou, and do likewise.”

Fore Street Bake: 147 calories 8 g fat 1.6 g fiber 9.6 g protein 8.5 g carbs 95 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF  One of our favorite restaurants in Portland, Maine is ForeStreet. First time there, I ate a pizza from their wood-fired oven and we have loved that particular combination of flavors ever since. Here’s the marvelous mixture in baked eggs.

1 two-oz egg 1/3 oz blue cheese ¾ oz leeks ½ oz mushrooms 1 oz strawberries    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Slice the leeks and chop the mushrooms. Put into a Pyrex custard cup with a little water and cook in the microwave for 45 seconds. Spritz a ramekin with non-stick spray and add the cooked leeks and mushrooms. Whisk the cheese with the egg, then pour into the ramekin. Bake at 350 F. for 12-15 minutes. Portion the berries and pour the beverages and settle in for a taste of Portland

Miso Salmon:  242 calories 9 g fat 2 g fiber 29 g protein 12 g carbs 37 mg Calcium   PB GF Having heard of this over and over again, I asked our son for a recipe. So easy! So good tasting! You will have left-over sauce for flavoring a soup or another fish dish.

4 oz salmon filet, skinned + 2 Tbsp miso sauce** + 5 spears asparagus

**Miso Sauce:  makes 6 Tablespoons   33 calories/Tablespoon 2 Tbsp white or yellow miso 2 Tbsp mirin 1 Tbsp sake or sherry 1 Tbsp soy sauce 1 tsp sesame oil Stir together to combine.

Place the fish on a small plate and paint one side with some miso sauce. Turn fish over and repeat. On medium-high, heat a well-seasoned cast iron pan or a non-stick pan and add a spritz of cooking spray. Cook the fish on one side for 4 minutes while painting the up-side with more miso sauce. Turn the fish to the other side, paint with the sauce, and cook 4-5 minutes longer, depending on the thickness of the fish. Test for doneness by cutting a small slit down to the middle of the filet to see if it has changed from deep pink to opaque pink color. Cook the asparagus and plate.

Slow Days: Hot Cross Bun Pancakes

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.

The pre-Easter season of Lent calls for Hot Cross Buns. I love to make them and to eat them, but that is for a posting next year. If you want a real treat for a Lenten Sunday morning, try these pancakes. The recipe comes from the website Joy The Baker, where I have found many fine kitchen projects. Below, you will see the mixtures that will be combined for the batter: milk-egg-butter + flour-spices + fruit-zests.

2 T no-salt butter, melted/ cooled
1 cup buttermilk/soured milk
1 two-oz egg
1 tsp pure vanilla extract
In a small bowl whisk together butter, buttermilk, egg, and vanilla extract. Set aside.
1 cup white-whole-wheat flour
1 Tbsp brown sugar
1 tsp baking powder
½ tsp baking soda + ½ tsp salt
½ tsp ground cinnamon
¼ tsp freshly grated nutmeg
1/8 tsp ground cardamom
In a medium bowl, whisk together flour, sugar, baking powder, baking soda, salt, and spices. Add the wet ingredients all at once to the dry ingredients. Stir to combine. It is ok if the mixture is a bit lumpy.
¼ cup dried currants
1 teaspoon fresh lemon zest
1 teaspoon fresh orange zest
Add the currants and fruit zest and stir to combine. Allow mixture to sit for 5 minutes while the griddle heats.
Preheat oven to 150 F. Place an oven-proof plate in the oven. This is where the pancakes will stay warm while the entire batch is cooked.
1 tsp butter for cooking 
splash oil for cooking
pure maple syrup for serving
Heat griddle (or nonstick skillet) over medium. Heat fat until hot, then wipe with paper towel. Save the towel. Spoon 2 Tbsp batter** onto the griddle for each ‘cake. Fry until golden, flipping once. Place cooked pancakes on warm plate in oven and cover with a clean towel. Wipe with the buttery towel and spray griddle with non-stick spray for each batch.
**Dear Husband just free-formed them, yielding 10 pancakes. If one used 2 Tbsp of batter, as described in the recipe, one would probably produce more pancakes. Suit yourself.

Joy The Baker says to top your stack of pancakes with a piped icing cross. Look, when the pancakes are hot off the griddle, we don’t mess around — they go straight to the table for eating. We used a cross of good New Hampshire maple syrup instead of icing. Delicious pancakes!

It is still Lent

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. 

Lent began four weeks ago. Years ago, I was lunching with colleagues and the young Biology teacher told us excitedly about her new diet plan: for the first six weeks, you eat no eggs or meat or dairy and then you phase them back in slowly. “That’s not a new diet,” I jested. “That’s called ‘Lent.'” Her ‘new diet’ pretty well sums it up: Lent, in the Christian church, has traditionally been a time of dietary privation; of fasting; all toward the end of soul-searching and penitence before Easter. Nowadays, these ideas are not stressed in Protestant Christian churches so much, but doing charitable acts, opening your heart and mind to kindness, and ‘welcoming the stranger‘ are ways to come closer to God. Lent will last another 3-1/2 weeks. How you spend it is up to you — but it seems to me that you could at least take two days each week for ‘Fasting’ and see how it makes you feel about yourself.

In keeping with the tradition of egg-less breakfasts and meatless dinners, I propose these menus for your Lenten attention.

Rounds, with Pan Muffin:  122 calories 4 g fat 1 g fiber 6.6 g protein 15 g carbs [5 g Complex] 10 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  All the foods in this meal are round, hence the name. Easy to prepare with Canadian bacon [back bacon to readers in Canada or the UK] and a pre-made pan muffin.

1 slice Canadian Bacon [‘back bacon’ to Canadians] one pan muffin  2 oz apple, sliced along the equator so the slices are round OR 2 oz applesauce, in a round dish  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]

HINT: For easiest breakfast preparation, mix and cook the pan muffin recipe the night before. Freeze remaining batter or bake as muffins tomorrow. Slice the apple and plate it. Cook the Canadian Bacon. Warm the previously-cooked pan muffin. Done!

Maltese Spinach-Tuna Pie:  185 calories 9.6 g fat 5 g fiber 19 g protein 24 g carbs [16 g Complex] 49 mg Calcium  PB  This dish is a classic in Malta and you will enjoy it at home too. Lots of ingredients, but it is really easy to prepare. HINT: This recipe serves two. So low in calories, you may choose your own side vegetables or fruit.

100 g/ 3.5 oz [weight] frozen spinach 100 g/ 3.5 oz [weight] tuna 100 g/ 3.5 oz [weight] Mediterranean Vegetables   ¼ c peas ½ cup onion, chopped 2 cloves garlic, chopped 1 Tbsp capers 2 anchovies, rinsed 2 Tbsp tomato puree 1 tsp olive oil 1/6 sheet frozen, purchased puff pastry

Put the puff paste sheet on the counter to warm for 30 minutes. Thaw the spinach and squeeze out the moisture. Heat the oil in a pan, then saute the onions and garlic. When they are just cooked, add everything else except the puff pastry. Stir and cook until everything is warmed through. Transfer to a lightly-oiled oven-proof dish. Cut 1/6 of the pastry sheet. Rewrap and refreeze the rest. Place the puff paste on top of the tuna/vegetable mixture. Bake at 350 F for 20 minutes or until the puff pastry is browning and flakey.

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

1 two-oz eggCamembert cheese + watercress or micro greens
bleu cheese + leek plain yogurt
mushroomsedible flowers, optional
strawberrieshoney + Golden Berries or other fresh berries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

wild-caught salmonuncured bacon + mushrooms + garlic + egg
miso + mirinscallion + baking powder + mustard + green beans
sake or dry sherry or soy sauceWorcestershire sauce + white whole wheat flour
asparagusParmesan cheese + flour + skimmed milk
Sparkling waterSparkling water

My Fair Lady

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 Foodquipo and healthtips953 who are now Following.

In 1913, G. Bernard Shaw’s play Pygmalion debuted. On March 15, 1956, the Lerner and Loewe musical version, My Fair Lady, debuted on Broadway. Initially, Shaw had not wanted to release the rights to turn his play into a “comic operetta.” Rogers and Hammerstein, the original choice to adapt it, backed out. After Shaw died in 1950, the rights were secured. A teenaged Julie Andrews was cast as ‘Eliza Doolittle,’ and a man who couldn’t really sing, Rex Harrison, was cast as ‘Professor Higgins.’ On the first night of previews in New Haven, Connecticut, Harrison was spooked by the idea of singing with an orchestra in front of an audience — he retreated to his dressing room, refused to go on, and the show was almost canceled. But he relented, all was well, and the rest was history. My parents bought the original cast album and I memorized every song. In the late 50s, they took my sister and me to see our first Broadway show: My Fair Lady. When it finally closed on September 29, 1962, it was the longest running play of all time, and Eliza had thrown the slippers for many miles across the stage.

If you were to ask Professor Higgins who the most important characters in the musical were, he would naturally say himself and his fellow ethno-linguist Colonel Pickering, formerly of Her Majesty’s Army in India. Thus, our breakfast is a very English combination of flavors for Higgins and our dinner would pique the taste memory of Pickering.

Ham-Cup Eggs: 143 calories 7 g fat 1.4 g fiber 11.6 g protein 9 g carbs [7 g Complex] 68 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  GF  Easy to prepare ahead and easy on the taste buds.

1 two-oz egg 1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice 1 Tbsp cottage cheese 1½ tsp Parmesan cheese, grated 2 oz apple Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water https://wordpress.com/block-editor/post/fastingme.com/12243 Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie https://wordpress.com/post/fastingme.com/11792 [88 calories]

Fit the ham into an oven-proof container that measures 3½” in diameter and 1¼” deep. [I used a cleaned tuna can. It was perfect.] You will need to snip the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the cheeses and season with herbs/salt/pepper to taste. Whisk in the egg and pour into the ham cup.  HINT: I did this the night before and put it in the ‘fridge. Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the beverages and the apple. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that is easy to remove too. This breakfast was a real hit.

Indian Vegetables with Turkey and Naan: 299 calories 13 g fat 6 g fiber 17.6 g protein 31 g carbs [28 g Complex] 78 mg Calcium  PB GF — if your Naan is gluten free  This delicious meal needs 2 things in advance: Rogan Josh Sauce and Naan breads, both of which you can purchase. In a few weeks, I’ll show you how to make your own Naan, which is fun and easy.

1 naan flatbread, 106 or fewer calories/piece 3 Tbsp Rogan Josh Sauce ½ cup zucchini, in ½” dice ½ cup cauliflower, in ½” pieces ½ cup tomato, in ½” dice 2 oz ground turkey [I used 15% fat but would have preferred a lower fat option] ¼ tsp Indian curry powder 

Cook the vegetables and turkey in a little water until vegetables are softened and turkey is fully cooked. Drain, saving the cooking water for baking or soup stock. Add the sauce and curry powder to the vegetables- meat, and heat gently. Warm the naan in the oven or on a hot, dry skillet. Plate to suit your preference — on the Naan, under the Naan, beside the Naan. W.o.w.

Blizzard of ’88

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 USA has had some wild weather in the past year, including a snow storm in the state of Texas. People thought that was pretty horrible [and it was, especially as the people and infrastructure were unused to cold], but what would they have done in New York in the White Hurricane of 1888? The storm was preceded by warmth and rain — and then the temperature dropped. Snow began on March 11, continued all night and into the next day and the next. The wind howled, piling the snow impossibly high [52 feet/16 meters in Brooklyn]. Such snow! Forty inches [100 cm] in New York City, coming down impossibly fast and wind-blown. When it was all over, 200 people had died in the city alone, 100 more died at sea, and 100 others in the countryside. In the city, office and store workers had set out to work in the morning and never made it home. Since the trains and trolleys were stopped, those workers had to walk home in the evening — often trying to go 20 blocks in freezing temperatures, wearing inadequate clothing. A shop girl, in thin leather boots and layers of cotton petticoats, had a daunting task plowing through the snowy sidewalks. Many poor souls, men and women, were so exhausted that they sat down on door steps to rest, died of hypothermia where they sat , and weren’t discovered until the snow melted. The storm moved off to the North-East, blanketing New England and the Canadian Maritimes. Nowadays, all it takes is 4 inches of snow to paralyze a major city, but the subways still run underground and the communication wires are safe underground, too. Lives lost. Lessons learned.

Let us peer into the life of a shop girl or factory worker in New York City in 1888. Breakfast and dinner in a cold-water flat with no electricity meant foods that could be stored briefly or bought at a food stall. Thus breakfast might be bread and hard-boiled egg with leftover meat from dinner and the evening meal of soup from a vendor on the way home from work.

Shop Girl’s Breakfast:  231 calories 9 g fat 4.6 g fiber 14.5 g protein 27.5 g carbs 7 mg Calcium  PB The Industrial Revolution brought young women by the thousands from the farm to the city, to work in the factories and as shop girls. Breakfast would have been served cold, made from dinner leftovers and other foods that required little preparation or refrigeration.

1 slice whole-grain bread [no white bread on her budget] 1 two-oz hard boiled egg 1 oz of chicken dinner sausage 1 oz onion, sliced 2 prunes — aka: dried plums [0.6 oz]   Optional: blackish coffee [53 calories] or blackish tea

Slice the sausage and the onion. Place in a small pan with some water and a spritz of non-stick spray. Cook until the water has evaporated, sausages have browned a bit, and the onions are limp. TIP: This could be done the night before. And, unlike our Shop Girl, you can reheat the sausage-onion in the morning. Toast the bread lightly and top with the sausage-onion mixture. Plate with the egg and the prunes. Only blackish coffee or tea for our shop girl – no stop at Starbucks on the way to work for a fancy brew.

Soup Royaume: 152 calories 0.3 g fat 6 g fiber 12.6 g protein 24.6 g carbs 84 mg Calcium  PB GF A fine meal for winter, made hearty with autumn vegetables and lentils, it is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours. HINT: This recipe makes 6 [six] servings of 1 cup each.

2½ oz pork loin, raw or cooked, diced
½ cup onion, chopped
3½ oz [½ c]dry lentils**
Put pork, onions, and lentils in a heavy saucepan and cook until browned.
**small green lentils from France, if possible
3 oz rutabega/turnip, cubed
2 oz carrot, diced
3 oz parsnip, diced
3 cups chopped cabbage
½ tsp mace + ½ tsp dry mustard 
1 Tbsp caraway seed + salt & pepper
3 cups water
Add the rutabega/turnip, carrot, parsnip, cabbage and seasonings to the saucepan. Pour in water to cover the vegetables. Cover the pan and simmer for about 1 hour or until vegetables are tender. Taste for seasonings.
½ cup frozen spinach, choppedAdd the frozen spinach, and heat through.
Divide in 6 equal servings.  Freeze what you don’t need today.
per serving: several leaves of fresh spinachRoughly chop the leaves and poke into the hot soup when serving. 

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

1 two-oz egg1 slice Canadian or back bacon 
4″ diameter thin slice hampan muffin [make ahead]
Parmesan cheese + appleapple or apple sauce
cottage
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

naan bread @ 106 caloriesfrozen spinach + tuna + peas
ground turkey + zucchinigarlic + onion + olive oil
Rogan Josh Sauce + tomatoanchovy + puff pastry
cauliflower + Indian curry powdermediterranean vegetables
Sparkling waterSparkling water