Diet vs Lifestyle

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.

Diet” can mean: a) one’s usual or habitual food [noun]; b) a type of food recommended for a specific purpose; c) a way of eating sparingly to reduce one’s weight. When people say, “I’ve gained my ‘Covid 19’ and now I have to go on a diet” they mean that they are going to eat less to achieve a goal of weight loss. And then what? Can’t tell you how often I’ve heard, “We were on the South Beach/low carb/cabbage soup diet and we lost 30 pounds! And then we regained it.” That’s the trouble with ‘diets.’ You might deprive yourself of certain food groups for a while, but you can’t/won’t live like that for the rest of your life. And the weight comes back.

Lifestyle” can mean: a) the usual way of life of a group of people [noun]; b) associated with or promoting a more desired way of living [adjective]. For a new way of eating or behaving to be ongoing, it must be something you are comfortable to be doing all your life. Can you eat this way and still enjoy a social life? If so, this is described as a ‘sustainable’ behavior. If you are thinking about altering your current “usual or habitual food” to make it so that it will be “promoting a more desired way of living,” then think carefully about the long-term. Slow, incremental weight loss is shown to be preferable to quick weight loss. Learning to eat better for life is the key.

Now you know why I refer to the way we eat as the Fasting Lifestyle. It is a way of eating that requires only two days of behavior change, in the form of eating fewer calories. Look at today’s meals — couldn’t you eat like this twice a week for the rest of your life if it meant that the weight would come off and stay off?

Cheese ScrOmelette:  154 calories 9.6 g fat  1 g fiber 12 g protein 5 g Carb [4.5 g Complex] 108 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  What a classic. Why not eat this often?

1½ 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.  ¼ oz cheese such as Cheddar or Gruyere 1.5 oz applesauce or 2.5 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]

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs is set, sprinkle with cheese, fold and plate. Slice fruit, brew optional beverage, blend the optional smoothie or take it from the ‘fridge and shake it before serving.

Antipasto with chicken: 252 calories 11 g fat 4 g fiber 22.6 g protein 29 g carbs 208 mg Calcium  PB GF  This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. HINT: The recipe and photo show enough for 2 people. Invite a guest who is Fasting, too.

This generous platter serves two.

2 oz roasted red pepper, without oil [I roast my own, slice and freeze them] 2 oz mozzerella, cut into ‘sticks’ [buy it in blocks] 3 oz chicken breast, cooked  5 oz tomato slices 3 oz whole green beans, steamed, drained, cooled 1½ oz marinated mushrooms 1/3 c. garbanzo beans, drained if canned 4 black olives, pitted and sliced 3 slices pepperoni, chopped 1 tsp flavored olive oil flavorful finishing salt chopped fresh herbs 

Prepare the ingredients and keep separate. Combine the garbanzoes with the chopped pepperoni. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle on the flavored oil. Be liberal with the fresh herbs.

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

1 slice 70-calorie multi-grain bread1.5 two-oz eggs  + Bing cherries
strawberries +/or blueberries, fresh or frozen3%-fat ham + leek/scallion
fat-free ricotta cheesegarlic + mushrooms
chicken liver pate OR chicken liver
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz pollock or other white-fleshed fish 4 oz filet mignon + butter + olive oil
American/streaky bacon + cauliflowerportobello mushroom cap + shallot
carrots + brussel sproutswhite wine + heavy cream
cherry tomatoes + Parmesan cheesegrainy mustard + fresh tarragon + asparagus
Sparkling waterSparkling water

James Baldwin

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 Master Magic University and ketodietreviews who are now Following.

James Baldwin was born in Harlem on August 2, 1924. His mother was single and his father was not in the picture. Strike One. His step-father was a Baptist minister and young James had success as a preacher in his mid-teens. But he looked around Harlem and found that he was not happy. Reading was an escape and he read everything he could. In high school, he wrote for the school newspaper and was a published author by the time he was graduated. College had to wait while Baldwin worked to support his mother and his siblings after his step-father died. On the job and on the streets, he was shown that he could not succeed because he was Black. Strike Two. While working part-time jobs, he wrote essays and poems, which lead to work as a reviewer. His former religious life left him with questions about his sexuality. Strike Three. When his best friend committed suicide, Baldwin decided that he had to flee Harlem and the United States. lest he end up as a statistic. With $40 and a one-way ticket, he left for Paris in 1948. All he knew about France was from reading the works of Balzac, but he learned the language and found that felt at home there. His first novel, Go Tell It On The Mountain, was published in 1953. In a later interview, Baldwin said, “The French gave me what I could not get in America, which was a sense of ‘If I can do it, I may do it.’ ” From the other side of the ocean, Baldwin began to write more and more about racism in America and the equal rights movement. On visits to the US, he met and worked with the leaders of the movement. Plays, short stories, and essays were his way of being a ‘witness to the truth.’ Although in his last years he was a professor at an American college, he died in his little house in Provence, with its wonderful view of the Mediterranean.

For his Harlem childhood, a breakfast based on the soul-food favorite, Red Beans & Rice. For his love of France, a meal that would be at home in Provence, just like James Baldwin. Watch If Beale Street Could Talk on Hulu.

Red Beans & Rice Bake: 138 calories 5 g fat 2.4 g fiber 8 g protein 15 g carbs 54 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Eggs are a fine vehicle for left-over foods. This combination is particularly good. Plan to make it some morning after the next time you serve Red Beans & Rice.

1 two-oz egg 3 Tbsp red beans & rice  large pinch of garlic powder 1 oz pear   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]

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Whisk the egg with salt, garlic powder, and pepper to taste. Stir in the red beans & rice. Bake for 12-15 minutes. Plate with the pear.

Langostino with Garlic:  264 calories 3.4 g fat 9 g fiber 26 g protein 35 g carb 120 mg Calcium  PB GF  I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch or even dinner on a Slow Day.

1 tsp olive oil 2 clove garlic, chopped pinch of hot pepper flakes 5 oz langostino chunks or 4½ oz cleaned shrimp/prawns 5 oz broccoli florets or asparagus, cut into 2” pieces 1 cup cabbage, sliced [3 oz] 2 Tbsp dry white wine salt & pepper 15 oz tomatoes, coarsley chopped or canned diced tomatoes ¾ c white beans, rinsed and drained ½ cup fish stock

Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and pepper flakes to the pan and stir for 10 seconds or less – you don’t want to burn the garlic. Add the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and remaining fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine/shrimp/prawns and cook to thicken the broth. The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.

SuperFoods!

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to bellyflatxtreme and edwardlorilla who are now Following.

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

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

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

one 2-oz egg 2 Tbsp cooked quinoa ½ oz cooked kale 1 Tbsp cottage cheese, reduced fat 2 pinches of cayenne, sage, garlic powder, turmeric ¼ c wild blueberries, fresh or frozen Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

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

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

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

Victoria

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 Nouveau Trip and gblake who are now Following.

When King George IV of England died in 1830, he left no living heirs. Second brother Frederick would have been king, but he had died. Third brother, William ruled until 1837, and his death without issue started the process all over again. Fourth brother Edward was up next, but he had been dead for 17 years. Thus it was that a teenager named Victoria, daughter of Edward, was awakened one morning and told that she was now Queen of England. Yikes. A bevy of advisors hovered around her as she learned the ropes and took control of her kingdom. After her marriage in 1840, her Prince-Consort Albert became the person she relied upon most and his death was devastating to her. During Victoria’s long reign, life in England changed in several ways: white became the color of choice for wedding dresses [because Victoria wore white]; railroads criss-crossed the land; free schools were set up for all children; laws were passed forbidding certain work for children; India became part of the Empire; all things Scottish became fashionable [when Victoria and Albert wore tartans and vacationed in Balmoral]; Victoria popularized the use of ether during two childbirths; electric street lights in London replaced gas; and she gave her name to an entire era, with its associations with over-decorating, imperialism, prudery, and a bit of stodginess. Until the present Queen, no one had ruled longer on the English throne.

During the Victorian Era, many changes occurred in the English diet. Breakfast as we know it was developed, leading to the ‘proper English’ menu, still ubiquitous today. Food stuffs and flavors came in from the far-flung Empire, especially curries from India, as in Kedgeree.

Improper English w/ egg:  127 calories 3 g fat 3 g fiber 10 g protein 16.6 g carbs 42.5 mg Calcium   NB: The food values given above are for the plated foods only, not the optional beverages. PB GF  The ‘proper English breakfast’ is a meal of generous proportions: several meats, eggs, mushrooms, toast, tomatoes, baked beans, plus whatever else the host cares to add. This is not a meal for a Fast Day. But wait! By taking the healthiest elements and scaling down the amounts, we can achieve all the flavor along with more balanced nutrition.

The Canadian bacon slice is folded, but it is a full-sized slice.

½ cup baked beans ½ hard-boiled egg 2½ oz tomato, sliced thickly + pinch grated Parmesan cheese 1 slice ‘Canadian’ bacon  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]

Warm the beans. Place the tomato and bacon in a broiler-safe dish. Sprinkle the tomato with salt and Parmesan cheese. Broil until warm and cooked. Peel, slice, and plate the egg half along with the other elements. Proper delicious, that is.

Kedgeree:  250 calories 6 g fat 2 g fiber 22 g protein 25.7 g carbs [5.7 g Complex] 101 mg Calcium  PB GF  This Anglo-Indian fusion dish is flavorful and quickly prepared.  HINT: The recipe serves two [2] people.

3 oz smoked haddock [aka: finnen haddie]
½ cup milk 
1 bay leaf
 ¼ cup chopped onion 
Put the smoked haddock, milk, bay leaf, and onion in a small pan with a lid. Simmer for 10 minutes. Strain the milk and save it. Remove the fish, skin it, and pull apart into large shreds.
2/3 cup cooked rice [White rice is OK but brown rice has more nutrition] 
1/5 tsp curry powder 
½ tsp turmeric
Add the rice and spices along with the shredded fish to the milk and put on low heat, covered.
5 oz asparagus cut into 1-½” piecesCook separately until just tender. Add to the rice/fish.
2 hardboiled eggsPeel + cut each into 8 pieces. Strew atop the plated meal.

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

Santa Fe Trail

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 meelissaat who is now Following.

The Santa Fe Trail is the stuff of legends. First Nations people traded goods between current Mexico and the American upper mid-West centuries ago. In the early days of the American Republic, there was a strong desire to find a route from the East to the supposed riches of Mexico. The route was traveled for the first time in 1821, by William Becknell and four companions who arrived at Santa Fe on November 16. Running from Santa Fe, Mexico to Independence, Missouri, the trail became a major trade link between the Mexican North and the central USA. Fortunes were made, as people at one end were eager to buy what people at the other end wanted to sell. By 1848, Santa Fe found itself to be part of the United States, following the Mexican-American War. By 1880, the railroad pushed so far west that the trail was obsolete and much of the American West was changed forever.

Our menus today feature the flavors of the American South-West — Mexican food and bison — what could be more appropriate for the Santa Fe Trail?

Enchilada Bake:  140 calories 6 g fat 1.7 g fiber 15 g protein 12.5 g carbs [11 g Complex] 75 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF  Since we enjoy enchiladas for dinner, why not have the same flavors at breakfast?

1 two-oz egg 1 Tbsp crushed tomatoes, slightly drained ½ oz green chili pepper, minced 1 Tbsp plain, non-fat yogurt ¼ oz chicken breast, cooked and chopped 1/8 oz Monterey Jack or Cheddar ½ tsp cornmeal ¼ tsp oregano [Mexican, if you can find it] pinch chili roja [red pepper flakes]  2 oz apple OR applesauce  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]

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 fragrant. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. HINT: you can do this the night before. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour into the ramekin. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Bison Chiliper cup – 136 calories 3 g fat 4.8 g fiber 13 g protein 14.5 g carbs 57 mg Calcium  PB GF  This chili is based on my mother’s recipe. Using bison meat gives good flavor to this classic. HINT: makes 4 [four] one-cup servings

4 oz ground bison 15 oz canned diced tomatoes – drained in a sieve [save the juice] 1 clove garlic, chopped 1 cup red onion, chopped ½ cup green pepper, chopped ¾ cup canned red or black beans, drained and rinsed 2-4 tsp chili powder + ¾ tsp salt + ½ to 1 tsp ground cumin 2 oz melon [adds 20 calories]

Cook the venison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. 

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