Soup Time

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 for 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.

Winter + Soup — was there ever a more perfect pairing? Here in Northern New England, we do winter.  Robert Frost [Stopping by Woods on a Snowy Evening] winters.  John Greenleaf Whittier [Snowbound, A Winter Idyl] winters. And in our household, we enjoy the season.  If you don’t like winter, move to a different latitude instead of griping about it.  Winters are dangerous but they are often beautiful and they are good for our local environment. Plus, Spring and Summer are even more enjoyable after a hard winter. The calendar might say that Spring is on the way, but we know better.  Live in the moment and appreciate the weather where you are. During Winter, eat soup.                                                                                                          Today’s meals include a Japanese breakfast soup with a ‘Hot Spring Egg’ and a French dinner soup.  Each will warm your innards.

Japanese Onion Soup with Onsen Tamago Egg:  195 calories  5 g fat  1.6 g fiber  15.6 g protein  24 g carbs [9 g Complex]  43 mg Calcium   PB GF  Our Younger Son prepared this for us one morning after a day of heavy eating and it was a revelation: light yet hearty and so delicious. “Onsen Tamago” means ‘hot spring’ and it is a very different [to me] way to cook a soft egg. HINT: This recipe is enough for 2 servings. Easy to save for another breakfast or lunch one or two days from now.Onsen Tamago Soup

2 two-oz eggs                                                                                                                                  ½ cup sweet onions                                                                                                                         2 cups chicken or beef broth                                                                                                                      3 Tbsp soy sauce                                                                                                                                2 Tbsp mirin                                                                                                                                      1 oz dry  Japanese noodles, such as soba @ 95 calories/ounce                                                  Sriracha, to taste                                                                                                                                garnish: scallions, chopped                                                                                                                 2 oz melon                                                                                                                                  blackish coffee [53 calories] or blackish tea or lemon juice & hot water                                   NO SMOOTHIE

Onsen Tomago Egg:    HINT: The eggs can be prepared up to 2 days in advance. 2 whole eggs in shells                                                                                                                           1 liter water   +    1 cup cold tap water                                                                                         Bring 1 liter of water to a boil. Once it boils, remove it from the heat, and add 1 cup of cold water. Using a slotted spoon, place eggs into the hot water and cover. Let sit for 17 minutes, then remove the eggs with a slotted spoon and let sit at room temperature for 5 minutes. Serve hot or refrigerate for up to 2 days. NB: You can cook up to 4 eggs with this same volume of water.

Onion Soup:  Cook noodles according to package, shock in cold water and put in serving bowls. Place sliced onions and stock into pan and bring to boil. When stock comes to boil, reduce heat to a strong simmer and cover. Cook until onions are soft (they should not be rigid when you pick them up with chopsticks). When onions are almost finished, add soy sauce, mirin, and sriracha and stir. If the liquid has reduced noticibly, add water. When the onions are finished, pour the onion and broth over noodles. Carefully crack onsen tamago egg into broth. Garnish with green onion and serve the melon on the side. Eat with chopsticks and a Japanese spoon.

Cabbage-Sausage Soup: 264 calories  11 g fat  5 g fiber  14 g protein  25.5 g carbs [22 g Complex]  66 mg Calcium   PB GF   Since this is Jacques Pepin’s recipe, I’ll let him say it: “When the weather gets cooler in the fall, I make soup. I generally cook up a big batch and freeze some for whenever I need it. This one, with sausage, potatoes, and cabbage, is hearty and good for cold weather.”Cabbage Soup

8 ounces mild Italian sausage meat                                                                                               1 ½ cups onions, sliced                                                                                                                             6 scallions, cut into ½-inch pieces (1¼ cups)                                                                                6 cups water                                                                                                                                 1 cup chickpeas                                                                                                                           16 oz potatoes, peeled and cut into ½-inch chunks                                                                       8 ounces savoy cabbage, chopped/sliced                                                                                   1¼ teaspoons salt

Chef Pepin continues, “Break the sausage meat into 1-inch pieces and place it in a saucepan over high heat. Sauté, stirring and scraping the bottom of the pan with a wooden spoon to keep the meat from sticking, for 10 minutes, or until the sausage is well browned. Add the onions and scallions and cook for 1 minute. Stir in the water, chickpeas, potatoes, cabbage, and salt and bring to a boil. Cover, reduce the heat to low, and cook for 45 minutes.” Portion for storage or serving. One serving = 1 cup.

Ingredients for next week:

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

watercress or microgreens   10-Grain Cereal, Bob’s Red Mill
plain yogurt, low-fat + honey applesauce  + maple syrup
Golden Berries or Blue Berries reduced fat cottage cheese
Camembert cheese nutmeg  + cinnamon
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:

rabbit meat   +  onions + herb savory salt cod   + garlic cloves
3% fat ham  +  chicken broth + thyme olive oil + boiling potato  + cauliflower
portobello mushrooms + potato starch milk  + carrots  +  black pepper
Arnold Sandwich Thin or whole-grain bread  +  carrots fennel seed  + tomato slices
Sparkling water Sparkling water

Stolen

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.

Isabella Stewart was an excellently-educated young New Yorker of a good family when she married Jack Gardner of Boston. Their honeymoon on the Continent and a subsequent trip for her health lead to Mrs Gardner’s love of the art and architecture of the Italian Renaissance.  Eccentric, larger than life, and rich as Croesus, Isabella was a great collector of art. She and her husband planned to build a museum for their collection and after his death, Mrs Gardner completed their ambition in 1903 — The Isabella Stewart Gardner Museum in the Fens, in a park designed by Fredrick Olmstead. It is a fabulous place and houses an eclectic array of art.   On March 18, 1990, the museum was robbed.  Five million dollars of art vanished, taken by men dressed as police in a well-orchestrated heist. [The event is always referred to as a ‘heist.’]   To this day, the whereabouts of the art is unknown and the $10,000,000 reward is unclaimed. The tale of the theft is as remarkable and unusual as Mrs Gardner herself.

In recognition of the infamous heist, today’s meals were ‘borrowed’ from other places.  However I always give credit where credit is due and acknowledge my sources: The cookbook from the 1990s version of Peter Christian’s Tavern [New London, NH] and French Regional Cooking by Anne Willan. [‘Mrs Jack’ would have liked the Florentine connection.]  I’m not stealing from anyone, but if you eat like me you might lose a lot.

Ham Florentine Bake: 133 calories  6.5 g fat  1 g fiber  8 g protein  6 g carbs   61.5 mg Calcium   PB GF  This bake is so flavorful that you will not notice the tiny calorie count. Same ‘ham Florentine’ used to fill crêpes for dinner. Same kind of delicious. The ham Florentine is from Shirley Edes’ Peter Christian’s Recipes.Ham Florentine Bake

1 two-oz egg                                                                                                                                       2 Tbsp ham Florentine mixture – see Savory 27 Jan, 2019 [I had put some in the freezer]                                                                                                      2 oz applesauce                                                                                                                                     5-6 oz fruit smoothie [79 calories] or natural apple cider                                                    blackish coffee [53 calories] or tea or lemon in hot water

Set the toaster oven at 350° F.  Spritz an oven-proof dish with non-stick spray. Whisk the egg and stir in the ham Florentine mixture. Pour into prepared dish and bake for 12-15 minutes. Portion the applesauce and pour your choice of beverages. This is a breakfast to prepare often.

Trout with Hazelnuts: 267 calories  18 g fat  3.3 g fiber   21 g protein   6.3 g carbs  75 mg Calcium   PB GF   From Savoie, France comes this recipe, via Anne Willen’s French Regional Cooking. Hannibal is supposed to have dined on local trout as he crossed the Alps with his elephants. Very easy to prepare [the trout, not the elephants] and absolutely delicious. Trout w: hazelnuts + haricots

3 oz trout, boned and trimmed                                                                                                                             1 tsp butter                                                                                                                                                           ½ oz hazelnuts, coarsly chopped 2 oz French green beans [haricots]

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly cook the trout on one side for about 3 minutes. Turn the trout to the other side.  Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

St Anthony

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.

If you say the name ‘Anthony’ to anyone from New England, it will generate thoughts of an old TV ad for a brand of pasta which showed Anthony’s mother calling him home to dinner. Or you may have heard of a St Anthony who’ll help you find lost objects.  In fact, there are 23 Saints named ‘Anthony’ in the ‘Saints & Angels‘ list on line. Tomorrow will be the feast day of the original Anthony, a hermit who lived in the 5th century in Egypt. He is best known for his severe fasting [eating only every 3 days] and sleeplessness in an effort to quell his inner demons. One of the most repeated themes in art is The Temptation of Saint Anthony.  Gustave Flaubert spent his life in the off and on writing of a novel by the same name.  Saint Anthony’s attributes [the things a saint is holding when depicted in art] are a pig [representing domestic animals of whom he is the patron saint] and a staff in the shape of a Tau cross [known as St Anthony’s cross].                                     In addition to farm animals, Anthony is the patron saint of salami-makers.  Going with that theme, breakfast is a scramble containing salami and dinner is a stir-fry of pork, for St Anthony’s Pig.

Salami Scramble:  299 calories  9.8 g fat   2.3 g fiber   18 g protein   30 g carbs   297 mg Calcium   GF   From the deli department to the breakfast table, salami makes for an easy breakfast.salami scramble

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.                                                                             ¼ oz thinly-sliced salami                                                                                                                               pinch of Moroccan spice  +  salt                                                                                                                         1.5 oz pear or apple slices                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Slice the salami slices crosswise, then into squares. Whisk the eggs with the seasonings, then pour into a hot sauté pan which has been spritzed with non-stick spray.  Sprinkle with the salami before the eggs set.  Flip the eggs over to cook to your preference.  Slice the fruit, pour the beverages. Easy, yummy, satisfying.

Pork & Pepper Stir-fry:  211 calories   6.3 g fat   5.8 g fiber   24.3 g protein   16 g carbs [10 g Complex]  37.6 mg Calcium   PB GF  This stir-fry has a lot of preparation but the result is rich in the wonderful flavors of East Asia. The recipe does not include rice, but if you read on you will see totals with rice. HINT: This recipe makes enough to serve 2 [two] people. Food values above are for ONE serving.pork & peppers w: rice garnish

6 oz pork tenderloin, sliced as matchsticks                                                                                                  1.5 tsp dark soy sauce + 4 tsp dark soy sauce                                                                                                       ½ tsp honey + ½ tsp honey                                                                                                                                 ½ tsp minced garlic + another ½ tsp minced garlic  = one clove of garlic                                            1/8 tsp crushed red pepper                                                                                                                               1 tsp peanut butter                                                                                                                                                  ½ c carrots, cut as matchsticks                                                                                                                               1 tsp canola oil                                                                                                                                                                     5.5 oz green bell pepper matchsticks                                                                                                                  ½ lg red bell pepper matchsticks                                                                                                                      ½ tsp garlic    +     1.5 tsp minced fresh ginger                                                                                                                                                                                                                                               garnish:   2 sliced scallions                         Sriracha

First prepare a mise en place. Seriously — do it. Combine the pork, 1.5 tsp dark soy sauce, ½ tsp honey, ½ tsp minced garlic, and the red pepper flakes in a bowl and stir to combine. In a microwave-safe custard cup combine 4 tsp dark soy sauce, ½ tsp honey, and 1 tsp peanut butter. Microwave it briefly and stir to combine. Put the carrots in a small pan of boiling water and cook for one minute. Drain the carrots and save the water. Heat a wok or cast iron skillet over high heat and add the canola oil. Add the pork mixture and stir-fry for one minute. Remove the cooked pork to a clean bowl and stir in the soy-honey-peanut mixture. Put the carrot-cooking water in the dish that had the soy-honey-peanut mixture and swirl it around to get those flavors in the water. Pour the flavored water into the wok and add the red and green peppers. Stir-fry for one minute, adding more water to keep it sizzling. Add the carrots, ginger, and garlic to the wok and stirfry with the peppers for one minute more. Return the pork to the wok and stir-fry until heated, about 1 more minute. Plate with optional rice [if using – see below], top with sliced scallion and some Sriracha, if you wish.

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   1.0 g protein   11 g carbs [simple]   0 mg Calcium                             If serving with ½ cup medium-grain rice, then add these food values:                                            100 calories   0 g fat   0.6 g fiber   2 g protein   22 g carbs [simple]   0 mg Calcium

Ingredients for next week:

Breakfast, single portion Monday:                     Breakfast, single portion Thursday:

apple  +  melon Next week there will be an exploration of
plum  + date  + almond meal ‘foods in wrappers’
cider syrup  +  cinnamon
French-vanilla yogurt, low fat Choose a favorite from the Archives
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 Monday:                           Dinner, single portion Thursday:

lamb shoulder  + onion Several options will be offered or
dry red wine + tomato paste choose a favorite from the Archives
turnip  + carrot + potato
pearl onions + thyme + bay leaf
Sparkling water Sparkling water

Morning to Night: Felafel

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.                                                                           Welcome to Trinity L. who is now Following.

Felafel is a ubiquitous street food in the Eastern Mediterranean and it should be healthy. But too often it is deep-fried, adding needless calories and fat. On a Fast Day good felafel can take you from morning to night with some delicious and satisfying meals. The origin of felafel goes back to the lands now called Palestine and Israel, but once called Sameria, Judea, Idumaea.  Let’s not get bogged down on who invented it — let’s celebrate how good it is and how easy it is to eat in a variety of forms. Felafel in eggs and a felafel-topped salad are fine forms of feasting. I’ll give you the basic recipe, then you can decide how to use it.

Felafel:       1 batch = 648 cal 25.4 g fat 21 g fiber 32.5 g protein 72 g carbs 214 mg Calcium  each patty= 30 cal 1.2 g fat 0.8 g fiber 1.6 g protein 4 g carbs 8.5 mg Calcium    GF PB  V  From the good old Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of future meals.                                                                                                                                  2 cups canned chick peas     [I like Goya brand  TIP:  if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them]                                                            1.5 cloves garlic, crushed [add as much as you enjoy!]                                                                                 ¼ cup celery, minced                                                                                                                                           ¼ c. scallions, sliced                                                                                                                                                    1 raw egg                                                                                                                                                                                            1.5 tsp tahini                                                                                                                                                                 ½ t. cumin    +   ½ t. tumeric   +   ¼ t. cayenne  + ¼ t. black pepper     +  1.5 t. salt                                                                                                                                                                                                                    Combine everything in food processor until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1  Tbsp scoop and then flattened the patties slightly. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later.  Bake at 400 degrees for 10-12 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use.

Felafel Bake:  271 calories   6.6 g fat   3.1 g fiber   15.2 g protein  40 g carbs   198 mg Calcium   PB GF   Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!Felafel Bake w: blueberries

1 two-oz egg one felafel patty, thawed [see Stocking Up I-4-’18]                                                                            1 Tbsp tomato puree or crushed tomatoes                                                                                                            ¼ c blueberries                                                                                                                                                                     blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

Felafel with Mixed Salad: 295 calories   13.6 g fat   7.3 g fiber   15.5 g protein  29 g carbs [28 Complex]   174 mg Calcium   PB   GF   V    What a healthy plate of food! When you have felafel in the freezer, a quick meal like this is almost instant. If you prep the vegetables in advance, this would be a good ‘make-ahead’ meal for the end of a busy day.felafel w: mixed salad

6 felafel patties                                                                                                                                                           2 cups lettuce, I like to slice large leaves cross-wise into 1/2” strips                                                         2 oz tomatoes, cherry tomatoes or cut in 1/2” cubes                                                                                      1 oz carrots, grated                                                                                                                                                       1 oz beets cut in large dice [canned beets would be a real plus]                                                                1 oz Feta cheese in large crumbles                                                                                                                    ¾ tsp flavored olive oil   +  ¾ tsp white wine vinegar                                                                                    salt + pepper to taste

Thaw the felafel patties. If unbaked, heat in a 400° F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the vinegar and oil, then toss the salad vegetables in the dressing. Top with the felafel and feta crumbles.

Johannes Kepler

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.

Although there is a space telescope named after him, most people would be hard pressed to recognize the name of Johannes Kepler.  Yet he revolutionized how we view the solar system and brought us out of the Middle Ages of astronomy once and for all.  He was the assistant to the famous Tycho Brahe [cf 13 December 2017] in Bohemia and inherited the detailed written observations of his mentor.  By applying his superior mathematical skills, Kepler developed his 3 Laws of Planetary Motion. Today’s breakfast illustrates those theories.  1]  Planets move in elliptical [egg-shaped] paths around the sun. [In his time, the 1500-year old ideas of Ptolemy said that orbits were perfect circles.]   2]  When planets reach the point of their orbit where they are farthest from the sun, they travel slower, but go faster closer to the sun.  The two figs mark places where a planet would go faster or slower in its orbit.  3]   The time it takes a planet to orbit the sun [many scientists in the 1500s held that the Earth was in the center of the Solar System] is proportional to its distance from the sun. In the photo, the ‘orbital path’ of the spinach leaves would be shorter if it were closer to the egg yolk [egg yolk = sun.]                     These ideas were huge in their day and yet they made few ripples in the scientific community, with no scandal of excommunication.  The time was almost right for recognizing that the old ideas were based on opinion and that scientists could prove, by observation and calculation, that their theories were correct.                                                                                                                             Since Kepler’s side hustle was as an astrologer [the magic side of star-gazing], dinner gives a nod to the recent Winter Solstice, a time of dread and disruption in the ancient Solar Calendar.  Kepler’s birthday is tomorrow. He was a Capricorn.

Fig & Chèvre Plate:    294 calories  8.7 g fat  5.7 g fiber  17 g protein  43 g carbs [33 g Complex]   325 mg Calcium   PB GF  Simple, elegant, and much more filling than it looks.Fig + Chevre Plate, black

½ hard-boiled egg                                                                                                                                                                    1 dried fig, mass of 0.65 oz or 16 g                                                                                                                       1 oz chèvre cheese                                                                                                                                                      ¼ oz baby spinach                                                                                                                                             blackish coffee, blackish tea, or lemon in hot water                                                                                            5-6 oz fruit smoothie or green smoothie or natural apple cider

Rehydrate the dried fig by covering with water and microwaving or heating for 1 minute. Let the fig sit in the water for another few minutes, then cut in half. Arrange the spinach leaves in an oval. Dab the leaves with crumbles of the goat cheese. Plate the egg half and the fig halves. HINT: I composed the plate the night before, covered it with a plastic bag, and kept it cool until breakfast. Instant breakfast!

Winter Solstice Pizza: 281 calories   10 g fat  2.8 g fiber  16 g protein  15.6 g carbs [7.8 g Complex]  223.4 mg Calcium PB   On the solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter]. Fabulous flavors!Winter Solstice Pizza

1 whole wheat tortilla [ex: Herdez 8” Fajita-style Tortilla], must be 170 calories or less                                                                                                                         1.5 Tbsp crushed tomatoes + pinch granulated garlic                                                                                        1 oz mozzerella cheese, grated                                                                                                                                 1 oz mushrooms, chopped                                                                                                                                                         1/3 oz prosciutto                                                                                                                                                                                                                                                          1 Tbsp onion, chopped                                                                                                                                      generous sprinkling of Italian Herbs + crushed red peppers to taste                                                                                                                                     

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Bake for 5-10 minutes. Light some candles and enjoy pizza on the longest night of the year.

Ingredients for next week:

Breakfast, single portion

Next week I will discuss options for American bacon   +  mushrooms
      New Year’s Eve entertaining Cheddar cheese   + chicken stock
choose a favorite from the Archives Yorkshire Pudding Batter [..Not by Bread…18-Feb-2018  OR Arnold Sandwich Thin [100 calories]
       for breakfast white whole wheat flour
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:

Next week I will discuss options for cooked pheasant meat
           New Year’s Eve entertaining carrots  +  cabbage  + onion
 choose a favorite from the Archives pheasant or chicken gravy
         for dinner Arnold Sandwich Thin [100 calories]
Sparkling water Sparkling water

Adam & Eve

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.                                                                      Welcome to GlutLust who is now Following.

Tomorrow will be the Feast Day of St Adam and St Eve. Bet you didn’t know they were saints, did you? Me neither.  Medieval and Renaissance artists loved to depict the once- happy pair — after all, they were naked!! So we see them being created in sculpture by Lorenzo Maitani; succumbing to temptation in painting by Lucas Cranach  and in engraving by Albrecht Dürer; and being expelled from Eden in fresco by Masaccio;  One of my favorites*  is from bronze doors of Bishop Bernwald in Hildesheim, Germany begun in 1015. It shows God pointing accusingly to Adam, who fairly writhes in embarrassment over his nakedness. Adam points to Eve to blame her for their mistake. And Eve points to the Devil [a small dragon at her feet] to blame him, as if to say ‘the dog did it’!  A wonderful examination of human nature.      *[thanks, Pflug]                                                                                                  Going from the sublime to the ridiculous: in old diner parlance, if the waitress yelled at the cook, “Adam and Eve on a Raft” it meant an order of poached eggs on toast.  We will extend the ‘raft’ simile a bit to include the toast that is served under any food. At breakfast, the toast will hold the trendy avocado as well as the Adam/Eve egg, while at dinner it will be bread with Vietnamese toppings.

Avocado Toast:  273 calories  10.4 g fat  5 g fiber  14.4 g protein  32.5 g carbs   210 mg Calcium PB  GF – if using GF bread  Avocado Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a hearty whole-grain bread underneath.Avocado Toast

1 two-oz egg                                                                                                                                                                  o.8 oz avocado                                                                                                                                                                 1 slice 70-calorie whole-grain bread                                                                                                     blackish coffee or tea or lemon in hot water                                                                                                 ¼ cup unpasturized apple cider or 3 oz fruit smothie or green smoothie

Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverages and you are all set for a healthy day.

Banh Mi: 300 calories   7 g fat   4.8 g fiber  20 g protein  36.7 g carbs   47 mg Calcium  PB   The recipe for this popular Thai/Viet street sandwich came in the mail from Eating Well’s Shape magazine. Just a few tweeks and it worked splendidly for a Fast Day. Dear Husband is fan.Bahn Mi

3 oz pork tenderloin, previously cooked or raw                                                                                                     1 tsp Asian sweet chili sauce + ½ tsp soy sauce                                                                                            1.5 oz cucumber, cut in 2-3” strips                                                                                                                     1.5 oz red sweet pepper, cut in 2-3” strips                                                                                                         2 oz carrot, shredded                                                                                                                                              2 Tbsp pickle brine [juice from a jar of pickles] + ½ tsp sesame oil + ¼ tsp ground ginger + ¼ tsp ground garlic + pinch sesame seeds                                                                                                         1-1/2 oz baguette slices, cut 1/4” thick

Slice the pork thinly and brush with Asian chili + soy sauce mixture. If meat is uncooked, briefly sauté until just pink. Combine the pickle brine with the sesame-ginger -garlic-sesame to make a dressing, and set aside in a small bowl. Slice and grate the vegetables and toss in the sesame-ginger dressing. Slice the bread and arrange it on the serving plate. Top with pork, then with vegetables. Serve remaining vegetables on the side. Done!  We ate everything with our fingers.

Very Grimm

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.

Children’s and Household Tales were first published on December 20, 1812.  Wilhelm and Jacob Grimm did not intend their work as happy bed-time stories for children. Their intent was to collect German folktales before they disappeared in an increasingly industrial society. The stories were to re-educate the German public about their cultural past and to earn money for their impoverished brothers and sister. [Food or a lack thereof is a constant theme in their stories.]  The book was a best-seller, partly due to the fact that it fit well with the Romanticism of the era: stories set in the wild forest; tales that harked back to a simpler if not a kinder time. Popular in our own time, ‘fairy tales’ show us the darker sides of human nature, but in the end things usually work out. That’s reassuring.

In the theme of Grimm’s tales, we will eat porridge for breakfast — but not cook it to excess as in the story Sweet Porridge.  We will know when to stop. Many of the stories take a truly gruesome turn as in The Juniper Tree [a film Disney will never make!], so we will have organ meats in the form of haggis spring rolls for dinner. Re-read some of the works of the Brothers Grimm today.

10-Grain Porridge:   300 calories  1.5 g fat   5.1 g fiber  16 g protein   50 g carbs [39 g Complex]   215 mg Calcium   PB   Delicious hot cereal for any day of the week.10-Grain Porridge

1/4 cup uncooked Bob’s Red Mill 10-Grain Cereal                                                                                                                                                        2 Tbsp cottage cheese                                                                                                                                                                                                                                          1 tsp maple syrup                                                                                                                                                                                                                                                                               1.5 Tbsp applesauce, unsweetened                                                                                                                                                                                                                        pinch of nutmeg + pinch of cinnamon                                                                                                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                             3 oz fruit smoothie, green smoothie or natural apple cider

Put the cereal in 3/4 of a cup of boiling water, turn down to a simmer and cook, covered, for 8 minutes. HINT: Do this the night before. Cool the cereal, then mix in the cottage cheese, maple syrup, applesauce, and spices until well-combined.  Put into a microwave-save bowl and cook in the microwave for 45 to 60 seconds [if cold from last night] OR for 30 seconds until hot through. Pour the beverages and you will have a warm, filling start to your day.

Haggis Spring Rolls:  262 calories  12.8 g fat  2.8 g fiber  23 g protein  26 g carbs  41 mg Calcium The first time I enjoyed these was at the Whiski Rooms in Edinburgh, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has my husband’s approval.Haggis Spring Rolls

4 six-inch rice spring roll wrappers/skins                                                                                                                                                                          8 Tbsp haggis filling see Spicy  12-September-2018                                                                                          1 cup lettuce leaves sliced into <1/2” strips +  1/2 oz carrot, grated  + cherry tomatoes                                                                                     1 tsp flavored olive oil +  1 tsp red wine vinegar finishing salt                                                                                                             1.5 tsp Thai hot chili sauce + ½ tsp single malt Scotch whisky                                                              

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place onespring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1stturn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis, and try not to read Grimm’s Fairy Tales while you dine.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1 two-oz egg, hard-boiled
avocado baby spinach
whole-grain bread chèvre cheese [goat cheese]
fig, dried or fresh
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:

pork tenderloin, roasted or raw + sesame oil + pickle juice whole-wheat tortillas, 170 calories each
ground ginger + soy sauce + ground garlic crushed tomatoes   + onion
cucumber + carrot + red bell pepper mozzarella cheese
baguette + Asian sweet chili sauce mushrooms  +  prosciutto
Sparkling water Sparkling water

Guy Fawkes

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.                                                                     Welcome to Pamela who is now Following.

Remember, remember the 5th of November,                                                                Gunpowder, treason, and plot…

 Tomorrow will be Guy Fawkes Day, a time to remember the foiled “Gunpowder Plot” of 1605.  A group of Catholic Englishmen who disliked the idea of a Protestant monarch [James I of England, James IV of Scotland who was suppressing the Catholic religion] on the throne of England, decided to blow up the King and all the members of Parliament by putting barrels of gunpowder in the basement of the building where they were all to meet. Guy Fawkes, the original ‘fall guy,’ was captured as he waited to light the fuse on November 5. Rather than meet the traitor’s death of being first hanged, then drawn, then quartered, he fell from the scaffold to his death. His co-conspirators were also caught and executed, but Guy Fawkes gets the spotlight.  Today in England, merry children construct straw effigies, strut them through their neighborhoods asking for “A penny for the Guy?” [the money collected goes to buy candy], then burn the effigies on the Day.  This gives November 5th its other name of ‘bonfire night.’  A thoroughly wholesome and Christian entertainment for the whole family! Oh boy! Let’s celebrate sectarian violence while children play at burning people alive.                                                                                       For Guy Fawkes’ childhood in York, we will enjoy a cottage breakfast of egg and whole-grain pan muffin.  For dinner, we’ll eat Soup Royaume in honor of another foiled plot.  This is the soup that an elderly Protestant woman was cooking when the ‘papists’ tried to invade Geneva in 1602, and she sounded the alarm to save the city.

Cottage Breakfast: 298 calories   7.8 g fat   3.1 g fiber   13.6 g protein   43.8 g carbs   199 mg Calcium  PB   I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.Cottage Bfast A

1 pan muffin [see …Not By Bread…posted 7-Feb-2018]                                                                                      1 oz applesauce                                                                                                                                                     one 2-oz egg                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           blackish coffee, blackish tea, or lemon in hot water

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

Soup Royaume:  152 calories  0.3 g fat  6.3 g fiber  12.6 g protein  24.6 g carbs  84 mg Calcium PB GF  This fine meal for a cool night,  made hearty with autumn vegetables and lentils, is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours.Soupe Royaume

2.5 oz pork loin, raw or cooked                                                                                                                           ½ cup onion, chopped                                                                                                                                        3.5 oz dry lentils, small green ones from France if possible                                                                      3 oz rutabaga/turnip, cubed                                                                                                                                 2 oz carrot, diced                                                                                                                                                      3 oz parsnip, diced                                                                                                                                                   3 cups chopped cabbage                                                                                                                               mace +  dry mustard +  salt +  pepper + caraway seed [optional]                                                                ½ cup frozen spinach, chopped                                                                                                                               3+ cups water                                                                                                                                                                 per serving: several leaves of fresh spinach

Put the pork, onions, and lentils in a heavy saucepan with a little oil and cook until browned. Add the rutabaga/turnip, carrot, parsnip, cabbage and seasonings. Cover with water, using more if needed. Cover and cook for about 1 hour or until vegetables are tender. Taste for seasonings, add the frozen spinach, stir well, and heat through. Divide into 4 equal servings and freeze the servings you don’t need today. Roughly chop the fresh spinach and put it on top of the soup when serving.

The Dead Have Their Day

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.

Tomorrow in Mexico people will observe the Day of the Dead. While this sounds macabre to non-Mexicans, it is a family day for visiting cemeteries and honoring the dead, as seen in the movie Coco. Our meals today have a theme of death/celebration /Mexico, told in two stories.  No sugar skulls or pan dulce for a Fasting Day.

Placerville, California was a mining town, named after ‘placers‘ which are gold nuggets found in stream gravel.  Incorporated in 1854, it was formerly called ‘Hangtown‘ since frontier justice was doled out there. Often. One day a Sourdough [if you think that’s a loaf of bread, follow the link] walked into a hotel.  Bragging that he had struck it rich, he demanded the most expensive meal they could serve him.  What was it?  Eggs [the going price was 1 small gold nugget per egg], bacon [also a scarce commodity], and tinned oysters [an extravagance!]. It was dubbed the Hangtown Fry.  You can still order it in Placerville, and tho’ the locals think it is awful, we found it to be delicious.

‘Enchiladas’ are as Mexican as can be. The name derives from the origin of the dish: ancient Aztecs prepared corn tortillas and dipped them in chili sauce before frying them on a griddle.  In Rick Bayless‘ words, the tortillas were “en-chilied”, or enrobed with chilis: hence ‘tortillas enchiladas.’ So enchiladas are not a meal, they are an ingredient. The Enchiladas Suizas which we offer for dinner, were first offered in the 1950s in Mexico City. The name means ‘Swiss Enchiladas’ due to the cheeses inside. They are easy to prepare and fun to eat.

Hangtown Fry:  296 calories  9 g fat  2.5 g fiber  18 g protein  34 g carbs [31 g Complex] 224 mg Calcium  GF  Turns out, this meal has nothing to do with being hanged and everything to do with striking it rich.Hangtown Fry

3 two-oz eggs of which you will use 1 ½ eggs per person 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                                                                                                                                                                                2 shucked fresh oysters, chopped                                                                                                                                 1/2 slice ‘American’ bacon, uncured if possible                                                                                                     1-1/2 oz strawberries -OR- 3 cherries                                                                                                       blackish coffee or tea or lemon with hot water                                                                                                  5-6 oz green smoothie or fruit smoothie or unpasteurized cider

Dice the bacon and cook it in a hot pan until almost crisp. Add the oysters and cook a second or two longer. Whisk the eggs with salt, and pepper. Pour over the bacon/oysters in the pan and scramble or cook as an omelette. Plate with the fruit and serve with the beverages of choice. Full of flavor.

Enchiladas Suizas:  293 calories  9.9 g fat   11.2 g fiber   31.6 g protein  43.4 g carbs   261.7 mg Calcium  PB GF  Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. Assemble just before baking, lest it turn to mush.Enchiladas w: winter medley

2 six-inch corn tortillas [50 calories each]                                                                                                                2 0z [½ cup] shredded cooked chicken breast                                                                                                ½ cup enchilada sauce: see SPICY II from 12 Sept 2018                                                                               ¼ cup grated Cheddar or Monterey jack                                                                                                          1 oz broccoli florets +  1 oz cauliflower florets  +  ½ oz carrot

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Distribute the chicken between the tortillas, then roll up the tortillas, and place each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Wednesday, I will offer 12 Tips to
Pan Muffin [..not by Bread, 7 Feb ’17] help you to keep on Fasting.
applesauce
Choose a breakfast from the Archives
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:

cabbage   + onion  + rutabaga/turnip Watch for my 12 Tips!
carrot  +  parsnip  + dried green lentils
pork loin  + frozen spinach
fresh spinach as well
mace  +  dry mustard  + caraway seed Choose a dinner from the Archives
Sparkling water Sparkling water

Boswell

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.                                                                     Welcome to jumisshop who is now Following.

In the story ‘A Scandal in Bohemia‘, Sherlock Holmes refers to Dr. Watson as “my Boswell,” saying he would be lost without him.  And who is Boswell? The son of a Scottish judge, James Boswell was born on October 29, 1740, into the time of the Scottish Enlightenment. In his heart he yearned to leave Scotland due to its provinciality and up-tight religious views.  While staying in London, the young lawyer was introduced to Samuel Johnson, noted author, essayist, wit, and man-about-town, at a bookshop. Their friendship lasted for 20 years, during which time they traveled and socialized. All the while, Boswell took notes. Johnson joked that it was as if Boswell were spying on him. After Johnson’s death, Boswell dug into his own journals and wrote The Life of Samuel Johnson, L.L.D.  It has been called ‘the greatest biography ever written’ for its lively style and Boswell was hailed as ‘the first of biographers.’  Indeed the noun ‘Boswell’ means ‘one who records in detail the life of a famous contemporary.’  If Johnson is famous today, it is because Boswell made him so.                                                                                                                                           We will celebrate Boswell by serving the foods of his rejected land: Tattie Scones and Cullen Skink, both as Scottish as Arthur’s Seat in Edinburgh.

Tattie Scone with Egg:  286 calories   5.4 g fat  3.6 g fiber  13.3 g protein   47 g carbs   210 mg Calcium   PB  Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make with left-over boiled or mashed potatoes.Tattie Scone w: egg, pears

One 2-oz egg                                                                                                                                                               1 tattie scone, see not by bread… Feb 7 2018                                                                                               2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                     nearly-black coffee or tea or lemon in hot water

Prepare the Tattie Scone and keep warm or re-warm. HINT: Prepare the night before and cook them, too. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost instant, if you made the scone beforehand.

Cullen Skink:  228 calories   4.5 g fat  2.9 g fiber  26 g protein  20 g carbs  161 mg Calcium  PB GF  We found this old Scottish recipe to be divine!!  Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.Cullen Skink

3 oz finnen haddie [smoked haddock]                                                                                                               3 oz milk                                                                                                                                                                small pinch ground cloves                                                                                                                                bay leaf                                                                                                                                                                              ¼ cup onion, chopped                                                                                                                                           2 oz potato, diced                                                                                                                                                                            2 oz asparagus in 2” slices                                                                                                                                                        1 tsp butter                                                                                                                                                            parsley  for garnish

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender/food processor/VitaMix [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish, cover it with the ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!