Maundy

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.

“Maundy Thursday” is the Thursday before Easter.  Are you asking yourself “What’s a ‘maundy'”??? You might not be alone. On Maundy Thursday 33 AD [which that year was the first night of Passover], Jesus sat down to a Seder with his 12 closest friends.  That ‘Last Supper‘ is what is usually celebrated on Maundy Thursday, with communion services at Christian churches reenacting the blessing and distribution of bread and wine by Jesus.  What also happened at that dinner was that Jesus washed his disciples’ feet [to demonstrate selfless service to others] and gave them a new mandate: that they love one another as He had loved them. The latin word ‘mandare’ [to command or order] became corrupted into ‘maundy,’ and here we are today.                                                                                         The foods we have for tomorrow are not what would have been eaten at the Last Supper.  Rather, they are in tune with the type of eating that is traditional during Lent: meatless.  In addition, they are simple meals — the sort that carpenters and fishermen might have eaten so many years ago. Felafel is typical of Palestine/Israel, and the soup is hearty peasant food from France.  We like to eat plainly on Maundy Thursday.

Felafel Plate:  219 calories   5 g fat   4.8 g fiber  16.3 g protein   30 g carbs [25.7 g Complex]  165 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.   PB GF V A simple meal, yet full of nutrition and flavor.Felafel Plate w: Pineapple

4 felafel patties   [from your freezer or see Stocking Up 4-Jan-’17]                                                     4 oz cantaloupe melon or pineapple                                                                                                      3.5 oz fat-free Greek-style yogurt  +  ½ tsp mint leaves                                                     Optional:  blackish coffee [53 calories] or blackish tea or lemon in hot water                         NO smoothie                                                                                                                                    Warm the felafel patties or use at room temperature. Chop the mint leaves and combine with the yogurt. Prepare the beverage of choice and plate the food to please the eye.

Green Split Pea Soup:   262 calories   1.6 g fat  19 g fiber   20 g protein   46 g carbs [46 g Complex]  30 mg Calcium   PB GF   For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s French Regional Cooking. The easiest recipe in the world!Green Split Pea Soup

16 oz bag dry green split peas [Goya brand is excellent]                                                                             1 quart water                                                                                                                                     2 slices bacon                                                                                                                                                   2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain. [TIP: you will not need the water for the soup, but use it to water the houseplants] Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat , cover, and simmer for 1.25 hours. NB: Not all the liquid will be used up.That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup. HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

Ingredients for next week:

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

prosciutto     + melon 1.5 two-oz eggs
red onion pickle  + balsamic vinegar sauerkraut
mint or basil leaves corned beef
Parmesan cheese Russian dressing  + Matzo crackers
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

tuna  +  canned white beans + tomato canola oil   +  watercress + potato
feta + red bell pepper  + garlic powder celery  + onion  + garlic  + chèvre
black olives  + baby greens  + olive oil vegetable broth  + sweet potato
lemon juice  + herbes de Province + egg optional:  mozzarella, tomato
Sparkling water Sparkling water

Saint David

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.

Tomorrow will be the Feast of Saint David, Patron Saint of Wales. He was a pious monk to whom many miracles are attributed.  He was a famous faster, sometimes subsisting only on leek soup [which is delicious!] and never consuming alcohol.  Because the leek is one of the emblems of Wales, our meals will feature that versitle Allium.  The eggs for breakfast are scrambled with leeks and Welsh cheese. Try to find Caerphilly, the only Protected Status cheese in Wales.  The dinner is not one of St David’s soups, but a nod to the long history of eating sea products from the coastal waters of Wales: mackerel with leeks. David’s famous quote, “Do the little things,” applies well to Fasting: focus on a simple diet of nutritious foods, Fast twice a week, cut out the snacks, and you will succeed in weight loss.   Enjoy your leeks, think about St David, and enjoy the video of the singing of Cwm Rhondda.

Welsh ScrOm w: melon

Welsh ScrOmelette:   297 calories   9.3 g fat  2.5 g fiber  16.7 g protein  35 g carbs [33 g Complex Carbs]  252 mg Calcium  PB GF  This is a real taste sensation and a great way to start the day. Reward yourself: find the correct cheese.

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                             0.3 oz Cheddar cheese, preferably Caerphilly or Red Dragon                                                             ¾ oz sliced leeks, white and green                                                                                                                     1 oz melon                                                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                        5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Slice the leeks across the leaf and wash well under running water.  Put into a small sauce or saute pan, add a few tablespoons of water, put on the lid and ‘sweat’ the leeks until they soften, about 10 minutes. HINT: I did this the night before. Cut the cheese into small dice. When ready to cook, spritz a non-stick pan with cooking spray and add the leeks. Cook about 10 minutes more until limp and maybe beginning to brown on the edges. Whisk the eggs with salt, pepper, and a pinch of thyme. Pour over the leeks in the pan, scramble until cooked. Then sprinkle the cheese over the eggs at the last minute. Serve with melon and beverages of your choice. Fabulous.

Mackeral stuffed w: leeks

Mackerel stuffed with Leeks:   285 calories   15.7 g fat   1.6 g fiber   22 g protein   9.3 g carbs 46.5 mg Calcium   PB GF   This is from Joanne Harris & Fran Warde’s delightful The French Market. If you are lucky enough to get fresh mackerel, this one’s for you.

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                     salt & pepper                                                                                                                                                                          2 tsp grainy mustard, like ‘country Dijon’                                                                                                      oregano                                                                                                                                                                      ¾ of an ounce of sliced leeks                                                                                                                                                           ground coriander                                                                                                                                                          3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the other vegetables. What a lovely meal!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 mozzerella cheese salt cod
 crushed tomatoes instant potato flakes
 1 slice pepperoni cheddar cheese
 blueberries  +  bell pepperstrawberries
optional smoothieoptional hot beverage
optional hot beverageoptional smoothie

Dinner, single portion:

 2 all-beef hot dogsMediterranean Vegetables [SIDEKICKS II oct 4, 2017]
 fresh tomato1 slice polenta [ SIDEKICKS II oct 4, 2017]
 dill pickle  + poppy seed fillets of firm white fish
 onions  + celery seed herbes de Province
 sport [medium-hot] peppers
 yellow mustard + hot dog
relish
Sparkling waterSparkling water

Old N’Orleans

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.

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food.   As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette:   283 calories   PB GF   The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.

Cajun ScrOmelette w: orange

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 oz bell pepper                                                                                                                                                           3 Tbsp celery                                                                                                                                                            2 Tbsp onion                                                                                                                                                   Tabasco sauce, ad lib                                                                                                                                      Cajun seasonings , ad lib                                                                                                                                   1.5 oz orange slices                                                                                                                                             optional: black coffee or black tea or lemon in hot water                                                                                          optional: 5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection.  Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice:  280 calories     1 g fat       9.2 g fiber      11.4 g protein    60 g carb  142.8 mg Calcium   PB GF  This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

Red Beans & Rice w: gr. beans

1 – 3/4 cups brown rice, cooked   [be sure you leave enough time to prepare]                                  ½ cup celery, chopped                                                                                                                                          ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                              2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano +  black pepper                                                                                                                                          1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                               ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.  Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 apple  +  pear Watercress Sauce: 8 oz watercress, onion
 bacon ricotta cheese
 ricotta & Parmesan cheeses dry mustard
 sage   +  mustard peach
optional smoothie optional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

 pollock or other white fish, 4 -5 oz 4 oz beef liver
 1/2 slice bacon, rawgreen beans
 carrots, Brussel sprouts, cauliflower, onions
 Parmesan cheese + cherry tomatoes butter + seasoned flour
Sparkling waterSparkling water