Thanksgiving, American-style

November 22, 2017July 26, 2018 ~ me ~ Leave a comment

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

Thanksgiving was invented in New Hampshire by Sarah Josepha Hale, a force of nature who convinced President Abraham Lincoln that Americans would rally around a patriotic holiday based on giving thanks. She was right. Tomorrow you can start your day in a pumpkin way with a prepare-the-night-before cereal, which will save you a lot of time and keep hunger away for hours. For dinner… well, that would be up to you. Happy Turkey Day! And take time to remember Native American Heritage Day on Friday.

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat 6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium PB The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast. Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix ¾ cup water 1 Tbsp ricotta cheese, reduced fat 1 Tbsp pumpkin puree, canned or fresh 1 tsp maple syrup nutmeg + cinnamon ½ oz raspberries, fresh or frozen 1 Tbsp pecans, chopped

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Turkey Dinner: 300 calories if…… Go to the holiday table armed with the facts. I’m not going to tell you what to eat, but I will provide you with some calorie counts for common foods. Do some addition and see what could go on your plate for 300 calories. What you see below is what I had on my plate at our friends’ house for Thanksgiving. A Fasting Feast 4 oz turkey breast, roasted, skinless = 153 calories ½ cup green beans = 21 calories ½ cup breadcrumb stuffing = 176 calories ½ cup peas = 62 calories ¼ cup mashed potatoes = 59 calories 2 Tbsp cranberry sauce = 55 calories 2 Tbsp gravy = 16 calories pumpkin pie, 1/8^th of a 9” pie = 316 calories

Eat as your conscience tells you, or have a genuine Fast Day tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg + olive oil	1.5 two-oz eggs
1/2 oz turkey breast meat, cooked	one 2″ diameter slice pepperoni
1/4 slice 70-cal whole-grain bread	mozzarella + bell pepper
onion + celery + sage + thyme +rosemary	crushed tomato
pear	apple or applesauce
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

3 oz lobster or langoustine meat	3 cups cabbage
shallot + garlic	1/4 cup Béchamel sauce, no cheese
1 oz cognac/ brandy + 2 oz dry white wine	2 oz corned beef + Swiss cheese
tomatoes, canned diced or fresh
tomato puree + 1/2&1/2 [blend cream]
broccoli + carrots
Sparkling water	Sparkling water

Margaret of Scotland

November 15, 2017November 14, 2017 ~ me ~ Leave a comment

My mother’s middle name was Margaret and her birthday is today. Tomorrow will be the feast of Saint Margaret of Scotland. Scotland is the country of several of my ancestors and the name “Margaret of Scotland” always sounded lovely to my ears. Born in Hungary of English nobility, her family sought refuge from a storm at sea in Scotland. King Malcom of Scotland wooed and won the young Princess of England. In the course of her 48 year life [1045-1093], she is credited with ‘civilizing’ her husband [!!!] and raising her sons to be just and pious rulers. Sounds saintly enough for me! Since Margaret was an ardent faster [for religious reasons], we will mark her day by Fasting with Scottish foods.

Oatmeal Pudding: 301 calories 3 g fat 3 g fiber 15 g protein 16.3 g carb 198.6 mg Calcium GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS. Make them both, as two are as easy as one, and freeze the other. Oatmeal Pudding

1/2 cup rolled oats, cooked in 1 cup water 2 tsp maple syrup ½ cup fatfree cottage cheese pinch of nutmeg or cinnamon 4 Tbsp. blueberries [fresh or frozen] 5-6 oz fruit or green smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water, on the stovetop or in the microwave. Take off the heat, stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.

¼ pound potato ¼ pound cauliflower 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated per person: ¾ cup salad greens + 1 oz tomato + ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks and the cauliflower into florets. Boil until soft and mash with the milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish or loaf pan. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Bob’s Red Mill 10-grain Cereal Mix
bleu cheese	reduced fat ricotta cheese
leeks	pumpkin puree + nutmeg
mushrooms	maple syrup + cinnamon
strawberries	raspberries + pecans
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

2.5 oz venison, cooked or fresh	Thanksgiving Dinner, according to your conscience
chicken stock
cranberries, fresh or frozen
mushrooms + dried apples
cauliflower to roast
thyme + half & half [blend cream]
Sparkling water	Sparkling water

New Favorites

November 5, 2017November 2, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Some reading for you: http://www.cheatsheet.com/health-fitness/easiest-ways-to-shed-pounds-without-the-gym.html/?a=viewall

Welcome to Jahid, Holly, and Carspot who are now following this blog.

Sometimes we go back to an old favorite, sometimes we develop new favorites. As long as the calories are low, the protein is high, the carbs are low, and the flavor is super, we are good to go.

Enchilada Bake: 290 calories 6.3 g fat 2.7 g fiber 19.9 g protein 42 g carbs 249.5 mg Calcium PB GF Since we enjoy enchiladas for dinner, why not have the same flavor at breakfast? Basically, this recipe is based on one by famous chef Rick Bayless. You will notice that a ScrOmelette is pictured. There was a power outage that morning, so scrambling the ingredients seemed a better option. Same proportions. Great Flavors. Enchilada ScrOmelette

1 two-oz egg 1 Tbsp crushed tomatoes, slightly drained ½ oz green chili pepper, minced and drained 1 Tbsp plain, non-fat yogurt ¼ oz chicken breast, cooked and chopped 1/8 oz Monterey Jack or Cheddar ½ tsp cornmeal 2 oz apple OR applesauce blackish coffee, blackish tea, or lemon in hot water 5-6 oz fruit of green smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Fish Timbale: 276 calories 17.3 g fat 1.6 g fiber 23.5 g protein 8 g carbs 95 mg Calcium PB GF Sounds high-falutin’ but really very easy. The word ‘timbale‘ is based on an Arabic word for ‘drum.’ It refers to the shape of the ramekin as well as to what is cooked in that shape. Fish Timbale w: chard

3 oz fish [mackerel or salmon & haddock or cod] 3/4 oz egg [either part of a whole egg or a white from a large egg] 1/3 oz white beans, rinsed, drained, and mashed 2 Tbsp cream + 2 Tbsp spinach + 1/2 Tbsp shallot 1 oz Swiss chard 1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot and a little water. Put on the lid and cook briefly until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach/shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into an oil-spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove tht timbale. Plate the chard.

Left of the Dateline

October 29, 2017October 29, 2017 ~ me ~ Leave a comment

When the transcontinental railway was completed in the US, there came a realization that when it was 10 am in New York City, it was not the same time in San Francisco. So Time Zones were established. The Greenwich Time Line had been determined previously to give a standard reference for the British Empire, but now the world had to be divided into Time Zones. Half-way around the world from Greenwich [Longitude 0] the International Dateline [Longitude 180] was drawn: man’s effort to imitate the Creator by separating night from day. Rather than talk about foods from the “East” or the “Orient” [both Eurocentric terms], today we look at foods from China and Korea which are both to the left of the Dateline.

‘Jian Bing’Chinese Pancakes: 300 calories 6 g fat 3.5 g fiber 15 g protein 59 g carbs 202.7 mg Calcium PB This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour 1.5 Tbsp white whole wheat flour 1 Tbsp semolina flour 2 two-oz eggs ½ cup water ¼ cup chopped scallions, white and green parts Kosher salt 2 tsp Sirarcha sauce + 2 tsp low-sodium soy sauce per person: 1 oz tart, crisp apple blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon more of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Korean Seafood Pancakes “Haemul Pajean”: 299 calories 2.1 g fat 5.6 g fiber 34.5 g protein 34 g carbs 88 mg Calcium PB What’s not to love about this pancake stuffed with yummy seafood and served with a savory sauce? Korean Pancakes, Haemul Pajeon

1/3 cup white whole wheat flour ½ cup water 1 egg white 1.5 oz scallion, sliced 1.5 oz shrimp, chopped into 1/2” pieces, if large 1.5 oz lobster, chopped into 1/2” pieces or use smaller shreds 1.5 oz flounder or other white fish, flaked

Per serving: 2 oz tomato dipping sauce** or commercially-available spicy sauce **Dipping Sauce [HINT: THIS IS ENOUGH FOR 2-3 SERVINGS] 3 Tbsp soy sauce 2 tsp rice vinegar 3 Tbsp chives, chopped pinch crushed red pepper flakes pinch sugar Combine in a micro-wave-safe bowl and heat until sugar dissolves.

Whisk flour, water, and egg white until well-blended. Combine the seafoods in a bowl with the scallions. Heat a non-stick pan [I found a ceramic pan to work very well] and pour in ½ of the batter. Swirl it around so that it covers the bottom. Sprinkle half of the seafood/scallion mixture over the top of the pancake before it sets. Cook for 6-8 minutes, then flip and cook until beginning to brown. Repeat with remaining ingredients. Pile the cooked pancakes on top of eachother and cut into wedges. Serve with tomato wedges and 2 Tbsp dipping sauce**.

Rodeo

October 15, 2017October 21, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music. In honor of this debut, I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US. To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin: 272 calories 3.3 g fat 2.5 g fiber 11 g protein 49 g carbs 206 mg Calcium PB All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning. Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians] one pan muffin++ 2 oz apple slices OR 2 0z applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread sage, salt, pepper Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter: 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 7 Tbsp 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. Use 2 Tbsp batter for each pan muffin [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories 7.3 g fat 4.1 g fiber 14 g protein 32 g carbs 202 mg Calcium PB GF From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily. Hearty, delicious, easy.

½ cup red OR white OR black beans, canned, drained, rinsed ¼ cup chopped onions 1 clove garlic, chopped or pressed 1/3 cup crushed tomatoes ground cumin 1 two-oz egg ¼ oz Swiss cheese, grated

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

October

October 1, 2017September 30, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. This might interest you: feel free to skip/ignore #13 https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

O-M-G Bake: 282 calories 7.7 g fat 2.8 g fiber 14 g protein 38 g carbs 271 mg Calcium PB GF Think: Oh My Goodness! Or: Olive/Mushroom/Gouda! What Flavor! O-M-C Bake w: applesauce

1 two-oz egg 1 black, oil-cured olive ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Clam-Stuffed Mushrooms: 205 calories 6.4 g fat 4.3 g fiber 18.4 g protein 20.2 g carbs 98 mg Calcium PB GF- if using GF bread So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count. clam-stuffed mushrooms 5 oz mushroom caps [four 2-3” mushrooms] ½ cup clam stuffing from Stuffed Clams ** 2 oz tomatoes ½ oz SnapPea Crisps

**Stuffed Clam Stuffing: 1/2 c [2 oz] clams, diced ½ slice 70-cal bread, diced 2 1/2 oz [½ medium] tomato, diced 1 oz red bell pepper 1 ½ turkey meatballs, diced 1 ½ Tbsp plain non-fat yogurt garlic powder, thyme, salt, pepper This makes enough to serve 2 [two] for one stuffed clam dinner. Or serve one person and have stuffing left over for stuffed mushrooms.

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a large cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

50th

September 10, 2017April 27, 2018 ~ me ~ Leave a comment

I’ve been spending the weekend celebrating my 50th high school reunion. Go Thundering Herd!! [yes, that was the school mascot and team name…] So it got me to thinking about the foods of our youth. In our childhood and teenage years, we set the course for our eating that will last a life-time. All that care-free chowing-down in high school and college leads many to over-weight in adulthood. And that is why we are Fasting now, isn’t it? Today’s menus are full of teenage flavor favorites, but designed for more adult eating. [And the bison in the burger was not from the Mascot.] Here’s to the days of our lives and the time of our life.

Pizza Bake: 271 calories 6.8 g fat 2.5 g fiber 14 g protein 38.4 g carbs 267 mg Calcium PB GF Pizza for breakfast just got healthier and more delicious.

One 2-oz egg salt + pepper to taste 1.5 Tbsp crushed tomatoes 1 thin slice pepperoni, minced [1 slice = 9 calories] ¼ oz mozzerella chesse, grated ½ oz bell pepper, chopped ¼ cup blueberries 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a cold slice that tastes like cardboard.

Blue-Burger: 285 calories The winter 2004 issue of Eating Well magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy. Bison-Blue Burger w: bun & red slaw

4-oz ground bison meat, thawed 2 Tbsp blueberries, fresh or frozen ¾ tsp Dijon mustard ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun ½ cup coleslaw

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, trying not to squish the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. Grilled cherry tomatoes are nice as a topper. And don’t forget the coleslaw.

Meals that begin with “L”

August 13, 2017August 22, 2017 ~ me ~ Leave a comment

Last week was Lammas-tide, so just for the ‘ell of it, we’ll have some foods that start with that Letter. These meals are Lovely and Luscious and might Lead you to be Lithe and Lively as you lose some weight. Give some thought to what you eat on a Slow Day as you read this article: https://www.yahoo.com/finance/news/dietitian-put-2-daily-meal-162000478.html

Leek & Salmon Bake: 270 calories 7 g fat 2.9 g fiber 15.2 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious. Leek-Salmon Bake w: plum One 2-oz egg ½ oz salmon, smoked or not [could be leftover from a previous meal] 1/2 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste 1 plum 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish with a little water. [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and plate the plum. Have a wonderful breakfast and a wonderful day.

Lobster a l’Armoricaine: 272 calories 2.6 g fat 2.5 g fiber 20.5 g protein 12.2 g carbs 123 mg Calcium PB GF No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple. Lobster a l'Armoricaine

3 oz lobster, cooked or uncooked 2 Tbsp shallot, minced ½ clove garlic, minced 1 oz cognac or other brandy 2 oz dry white wine [not cooking wine] ½ cup tomato, diced 1 tsp tomato puree [not paste] 1 Tbsp half & half [blend cream in Canada] 1 oz broccoli florets + 1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then, off the heat, light the contents on fire until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. TIP: You could do this the day before. Meanwhile, cook the vegetables. Pour the sauce over the lobster and heat under the broiler or in an oven until bubbly. Plate with the vegetables.

Lammas-tide

August 2, 2017July 30, 2017 ~ me ~ Leave a comment

Tomorrow will be Lammas, the old Celtic celebration on their solar calendar. Originally, the multi-day festival was in honor of Lugh, the Celtic craftsman god. Lughnasadh (pronounced Loo-NAS-ah) is the Irish name for the festival. It marks the half-way point of summer and it was the time for harvest festivals, leading to the old English origin of the name, ‘loaf-mass.’ In the modern calendar, lacking ties to our orbit around the sun or anything else in nature, people observe Lammas [sort of] by going to county fairs and getting in on back-to-school sales. WE will honor Lammas by eating the foods of summer with meals which are easily made, if you have the right leftovers from previous summer meals. This is very circular, isn’t it: rather like the Earth’s orbit around the sun, although that is elliptical.

Pork ‘n’ Beans Scromelette: 286 calories 8 g fat 3.1 g fiber 17.4 g protein 36 g carbs 211 mg Calcium PB GF As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while on a summer camping trip. Pork n Bean Scromlette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked, left over from a previous dinner ½ tsp Worcestershire sauce + ¼ tsp HP sauce 1 oz strawberries, thawed or fresh 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds to cook the pork. If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Chicken Dinner: 284 calories 4.5 g fat 9.3 g fiber 31.6 g protein 34.2 g carbs 58.2 mg Calcium PB GF – if you omit the Finn Crisps. Perfect use for left-over roasted or lemon-marinated grilled chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert! chicken-dinner-w-beans-carrots

4 ounces roasted/grilled breast meat, without skin 1/2 cup [3 0z] green beans 2 oz carrots, sliced as coins 2 pieces Finn Crisp crackers 1/2 cup sliced strawberries

Cook the vegetables [fresh from your garden or the farmers’ market] and plate the chicken cold. How deliciously simple.

Ingredients for next week: breakfast, single portion

On Sunday, I will discuss various items suitable for summer entertaining.	1.5 two-oz eggs
	Ham [3% fat content, from deli]
	Swiss cheese
	Cooked pork, left-over
	Mayonnaise [a dab] + dill pickle
	Whatever you need for your hot beverage
	Whatever you need for your smoothie

Dinner, single portion:

	4 oz bison burger
	90 calorie slider bun
	½ cup coleslaw
	mushrooms
	catsup
	Sparkling water

Foods that begin with “C”

June 28, 2017June 24, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown. Is it time for you to ‘fight harder’ in your quest for improved health? If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette: 295 calories 8.8 g fat 1.9 g fiber 21 g protein 37.5 g carbs 246 mg Calcium PB James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing! 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. 1 Tbsp diced tomatoes or 1 Tbsp tomato puree 1 Tbsp minced onion 2 Tbsp green bell pepper, diced 1 Tbsp diced bacon ½ Tbsp mozzerella cheese, grated pinch file powder + pinch chile powder 1/2 oz pear 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later. Chciken& Broc Crepes

1.5 oz broccoli, cooked 1.75 oz ham from deli [3% fat] 3 crêpes 2.5 Tbsp béchamel sauce with cheese** 1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well. 1.5 cups chicken stock 1 slice of carrot 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk ½ cup half&half 1 wedge Laughing Cow cheese Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until slightly thickened. Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount	1 oil-cured black olive
Cooked carrot – tiny amount	Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017]	Crushed tomatoes, canned
1 oz applesauce or pear	Cooked spinach – tiny amount
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

¼ pound ‘dry’ sea scallops	½ oz salami
2 Tbsp curry powder, Indian	1/3 cup canned white beans
3 oz broccoli	Lettuce radishes celery
Butter	Mozzerella cheese
1 Tbsp white wine	½ oz cooked chicken breast
	Red wine vinegar salad dressing
Sparkling water	Sparkling water

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Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

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