delicious recipes under 300 calories

Decoration Day

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                  Welcome Rashmi Duneja who is now Following.

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers.  Eventually this came to be known as Memorial Day and became the focus of community holidays.  Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition.  Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished.  Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers.  Then go home and eat sensibly because Monday is still a Fast Day.  What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade.  Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt:  295 calories  4.3 g fat  6.7 g fiber  14 g protein   53 g carbs [46 g Complex]  233 mg Calcium  PB  Cornmeal and stars are SO American, that they fit in with any patriotic meal.Cornmeal Stars with Fruit

Cornmeal Stars:   This made 3 large stars, enough for 2 servings                                                            1 egg white                                                                                                                                                                      1 egg yolk, stirred                                                                                                                                                      1 Tbsp white whole-wheat flour                                                                                                                         3 Tbsp yellow cornmeal                                                                                                                                 Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray.  Place your largest [3-4”] star-shaped cookie cutter in the center.  Spoon the batter into the star, nudging it into the corners.  Loosen the mold from the batter and remove it.  Cook the star on one side until starting to brown, then turn carefully to cook the other side.   Cool and store until needed. They freeze nicely.                                                                                                                                                      Per serving: 1.5 stars                                                                                                                                                    2 Tbsp fat-free French Vanilla yogurt                                                                                                                          2 Tbsp blueberries                                                                                                                                                     2 oz strawberries, sliced or diced                                                                                                                   Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans:   290 cal   PB  GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.}                                                                                                                                                                                                                                                                                                      1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together.                                                                                                                                                            mustard and/or pickle relish                                                                                                                                                                                                                                                  one 2-oz egg, hard-boiled                                                                                                                                             1 and 1/2 tsp low-fat mayonnaise +  1 tsp prepared yellow mustard                                                 coleslaw [see SIDEKICKS II Oct 4, 2017]  OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water.   Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

Victoria Day

~ me ~ Leave a comment

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

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s  birthday. It was dubbed ‘Victoria Day.’  The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.”  Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world.  The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’  The day is marked on the next-to-last Monday in May.  As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories   6.5 g fat   3.5 g fiber   17.7 g protein   42 g carbs [39 g Complex]   230 mg Calcium  PG GF   Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast.Kedgeree

0.7 oz smoked haddock                                                                                                                                        ¼ cup cooked brown rice                                                                                                                                    1.5 tsp 10% cream                                                                                                                                                    ¼ tsp curry powder   +   ¼ tsp nutmeg                                                                                                            1 egg                                                                                                                                                                              1 oz asparagus                                                                                                                                                           6 oz green smoothie or fruit smoothie or unpasturized apple cider                                             blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders: 269 calories  5.6 g fat   4.9 g fiber   22.6 g protein   30.7 g carbs   162.6 mg Calcium      When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.Beef BBQ Sliders

3 Martins potato whole wheat slider buns                                                                                            3.5 oz Corky’s Beef BBQ in sauce                                                                                                                                               per serving:    1.5 oz cherry tomatoes       +      ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half.  Each serving is three halves of sliders.  Plate with the vegetables.

 

 

Rustic

~ me ~ Leave a comment

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

“Rustic” has several connotations.  As an adjective, it means ‘typical of the countryside’ .  As a noun, it is a slighting implication that a person is uncultured and a little slow. Think of Shakespeare’s ‘Rustics’ who stage a play in MidSummer Night’s Dream.  ‘Rustic furniture’ is fashioned from unfinished wood or in woodland themes. ‘Rustic decor‘ comes in and out of style. Stonework which is ‘rusticated‘ is rough-hewn.  Rustic food, on the other hand, can make your mouth water.  The thought of a well-stocked picnic basket is enough to warm the heart of Yogi Bear or The Water Rat. Marie Antoinette played at being a shepherdess and Manet’s Déjeuner sur l’Herbe glorifies the idea of a <fete champetre>, tho’ I do hope the woman puts her clothes on before going home! Let’s celebrate rustic foods for breakfast and dinner. If warm enough, eat outside.

Rustica Scromelette:   292 calories  8.9 g fat  1.4 g fiber  16 g protein   33 g carbs  270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning.rustica-scromelette

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.                                     ½ Tbsp crushed tomatoes                                                                                                                                               ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                               1/3 oz onion, chopped                                                                                                                                            ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes                             HINT: I combined the tomato, cheeeses, herbs and spices the night before. You can also prepare the melon beforehand.                                                                                                                         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

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Cottage Pie:   219 calories    7 g fat    1.8 g fiber    21.7 g protein     15 g carbs     35 mg Calcium PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.Cottage Pie w: peas

1 cup roast beef, ground or minced                                                                                                               1 two-oz egg, separated                                                                                                                                                         ½ cup mashed potatoes                                                                                                                                           ½ cup mashed cauliflower                                                                                                                                        ½ cup beef gravy, as fat free as you can make it                                                                                              2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs 1.5 two-oz eggs
 3% fat ham  +  Bing cherries  ground cumin
 leek   +  garlic  Bing cherries
 mushroom  mint tea
 chicken liver pate
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:

 9 Eastern oysters  ground lamb
 chèvre cheese  Mediterranean Vegetables [see Sidekicks I, 17 Sept. 2017 for recipe]
 Saltine crackers  brown rice
 lettuce + oil + lemon juice + herbs  Gruyère cheese
 5 oz sparkling wine
Sparkling water Sparkling water

Brahms

~ me ~ Leave a comment

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: a simple way to lose weight and be healthier.   Welcome to Daimary John who is now Following.                                                                                        

Tomorrow will be the birthday of Johannes Brahms.  My mother used to sing his Wiegenlied to help us get to sleep.  This is what I remember of her lyrics:

Lullaby and goodnight, /  With roses bedight,
With lilies o’er spread  /  Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit!  But back to Brahms. Born in 1833, he grew up in a musical family.  Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels.  He composed at an early age and conducted an orchestra when he was 11!  Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking.  Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health?  Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg.  The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake:  265 calories  6 g fat  2.5 g fiber  13 g protein  39 g carbs [34 g Complex]  231 mg Calcium  PB GF  Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

Puttenesca Bake

one 2-oz egg                                                      1.5 Tbsp Puttanesca sauce                                                                              1/2 Tbsp Parmesan, grated                                            ¼ cup peaches canned in juice                                                                                                                           Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana:   279 calories     8.2 g fat    4.8 g fiber   31.5 g protein    17.4 g carbs   337 mg Calcium  PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

Chicken Parmesan w: salad

2 Tbsp white whole wheat flour      1 egg white + a little water                                                                                                                                                                                                                                                       3 Tbsp fresh bread crumbs          1 Tbsp Parmesan cheese, grated                                                                                                                                                                                                                                                     3 oz firm white fish filets, such as tilapia                                                                                                       1/4 cup crushed tomatoes        1 tsp capers          lemon zest + basil leaves                                                                                                                                                                                                                                                                                                                                                                                                                            1 oz mozzerella cheese, grated or sliced thinly        3 oz green beans                                                                                          

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Two Cities

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                                      Welcome to Maria who is now Following.

Do you remember reading A Tale of Two Cities?  The dread of the Terror, the evil of Madame Defarge, the shoemaking of Dr Manette, the heroism of Sydney Carton — wow! What a story!  It was in the 9th grade curriculum and I read it avidly. First released in publication on April 30, 1859, it be came another hit for author Charles Dickens.  The author promotes social justice and spins a ripping yarn in the historical novel which is said to be the best selling book of all time. It is time to reread this classic.  Start over breakfast in Paris and end over dinner in London. In honor of the two cities, we will begin the day with a meal inspired by Parisian charcuterie, and end the day with Fish & Chips, but not the way they serve it in England.  The book’s plot had twists and turns, so our dinner is out of Portugal.

Charcuterie Bake:   278 calories  10 g fat   3.2 g fiber  17 g protein   37 g carbs  198 mg Calcium GF   One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. My Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast.Charcuterie Bake w: pears

One 2-oz egg                                                                                                                                                          1/2 oz chorizo sausage                                                                                                                                           ½ Tbsp chèvre cheese, the creamy type                                                                                                       ¼ tsp Dijon mustard                                                                                                                                     herbes de Province                                                                                                                                                  1-1/2 oz pear                                                                                                                                                   blackish coffee or blackish tea or lemon juice & hot water                                                                       5-6 oz fruit smoothie or natural apple cider

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice. Cream together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Portugese Fish & Chips:  260 calories  6.3 g fat  4.7 g fiber  24 g protein  28 g carbs [27 g Complex]  60 mg Calcium  PB GF – if using GF flour  From our favorite dinner place in Souris, PEI, 21 Breakwater comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.Portugese Fish &amp; Chips

3 oz tilapia or hake                                                                                                                                                            1 fl. oz lime juice or lemon juice                                                                                                                              1 egg white + 1 egg yolk                                                                                                                                          1.5 Tbsp white whole wheat flour                                                                                                                                          3 oz sweet potato, peeled                                                                                                                                                             ½ tsp canola oil                                                                                                                                                                             ½ tsp granulated garlic  +   ¼ tsp paprika   +  black pepper                                                                                                  2 oz asparagus

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into 1/4” slices. Cut each slice into 1/4” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance.  Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on Low to simmer. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up.

 

For the Birds

~ me ~ Leave a comment

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

John James Audubon: champion of wild birds; American defender of wildlife; founder of the Audubon Society.  Not so fast. He was a man of two worlds and of two personas. The famous bird artist was not an American by birth: he was born on the wrong side of the blanket in Haiti to a French ship owner and his housekeeper. His name at birth was ‘Jean Rabin.’  Ultimately adopted by his father and his father’s wife, Rabin’s name was changed to Jean-Jacques F. Audubon.  An education centered around art and dancing did not help when he was sent to Pennsylvania to escape Napoleonic conscription and to run the family lead mine.  [On the way to America on a false passport, he changed his name to John James.]  After marriage and the arrival of children, Audubon tried shop keeping in Kentucky and life as a miller, before working as a portrait painter and dance instructor. Earning praise for his paintings of birds, Audubon went on an extended hunting trip: he would shoot birds, wire them into lifelike poses, and paint them. Meanwhile, his wife supported the children by working as a governess. In 1836, publishers in Scotland and England agreed to publish his large-format book Birds of America, Audubon’s seminal work depicting more than 700 species. This work raised him from obscurity and secured him some financial stability.  He actually had nothing to do with the Audubon Society: that was founded by an admirer after Audubon died. One idea of Audubon’s persists in the study of birds: he developed the concept of ‘bird banding.’   Tomorrow, on Audubon’s birthday, we will eat the gizzards of birds he might have killed for breakfast [that’s <gésier> in French] and eat pheasant, a common game bird, for dinner. Bon apétit.

Gizzard ScrOmelette:  292 calories  10.7 g fat   2.4 g fiber  17.6 g protein  32 g carbs [29 g Complex]  212 mg Calcium  GF  Yes, really: gizzards. High in protein, low in fat . You could try this with the gizzard that is in the giblet package at Thanksgiving time.Gizzard ScrOmelette

Three 2-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.                                                                                                                                                                                  1/2 oz gizzards, cleaned and simmered in seasoned stock for 1 ½ hours [HINT: cook up a bunch of gizzards at the same time for future use]                                                                                  1 clove garlic, minced                                                                                                                                   sage + salt + pepper                                                                                                                                                       1 oz applesauce                                                                                                                                        Blackish coffee or tea or lemon with hot water                                                                                               5-6 oz fruit smoothie or natural apple cider

Spritz a non-stick pan with olive oil or non-stick spray. Slice the gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Pheasant Casserole:  250 calories  9.5 g fat   5.4 g fiber  22.5 g protein  21.6 g carbs [19 Complex]  86 mg Calcium   PB  This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the 18thcentury. Whole partridges were stewed with onion, carrot, and cabbage for 2.5 hours and served on thick slices of bread. Well, this is a modified version and it is delicious. This uses left over cooked pheasant meat and works well.Pheansant Casserole

2-1/2 oz cabbage, sliced 1-1.5” thick                                                                                                                   1.5 oz baby carrots, cut in half lengthwise                                                                                                     ¼ oz onion rings [which I forgot to put on the top in the photo]                                                                     2 Tbsp chicken or pheasant gravy                                                                                                                      2 oz pheasant meat, cooked and taken off the bone                                                                                                     ½ Arnold Multi-Grain Sandwich Thin

Prepare the carrots, cabbage, and onion and steam them for 25 minutes until the carrots are tender. If the cabbage is not yet done, leave it in the steamer with the lid on but off the heat until needed. Warm the pheasant in the gravy + 2 tsp of the water from the steaming liquid. Warm the Arnold Thins in the toaster oven. Plate the bread. Spoon a tablespoon of gravy on top. Place the meat atop the bread. Stir the warm vegetables into the warm gravy and plate them. Put the onion rings on top and pour any remaining gravy over the meat.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 chorizo sausage  fresh herbs
 chèvre  cheese  melon or strawberries
 herbes de Province  +  Dijon mustard
 pear
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:

 firm-fleshed white fish  salad greens
 lime or lemon juice  clementine or tangerine sections
 flour  +  egg  hard-boiled egg  +  mango
 sweet potatoes   + canola or peanut oil  cold-water shrimp
 paprika  +  granulated garlic  asparagus
  asparagus  Srircha aioli + lemon juice
Sparkling water Sparkling water

Saint George

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                             Welcome to Lick My Spatula who is now Following.

Saint George and the Dragon — now there’s an iconic image: The noble knight rescues the fair princess by killing the dragon.  Sigh. So romantic.  The real Saint George was born to Greek parents who were Christians in the 3rd century AD.  He joined the army and soon attained high rank and favor with the emperor. This did not do any good when Emperor Diocletian decided that all Christians had to be purged from the army.  George voluntarily declared that he was a Christian and maintained his faith despite the emperor’s efforts to bribe him to change his mind. His example is considered heroic since a horrible death was his fate. Where does the dragon come in???  Some say the dragon represents an evil local king, subdued by George and his soldiers.  Some say the dragon was an actual crocodile to which the locals were going to offer a princess [after daily sheep were not enough].  Some say the dragon represents internal struggles of faith and ethics.  What is your dragon? Do you want to lose weight but fear you won’t succeed?  The Fast Diet is here for you.  Today’s breakfast has the Greek component of St George’s life: the classic flavors of moussaka.  The dinner represents England, a country which has embraced the legend of St George as part of its national mythology. What is more English than Steak & Mushroom Pie?

Moussaka Bake:  277 calories   8.6 g fat   2.8 g fiber   15 g protein   35 g carbs   216 mg Calcium PB GF      The lamb, the eggplant, the feta – what’s not to like about this delicious Greek combination?Moussaka Bake w: melon

1 two-oz egg                                                                                                                                                                 1 Tbsp moussaka sauce**    HINT: Prepare days before and refrigerate.                                                       1/8 oz feta cheese, diced or crumbled                                                                                                               2 tsp parsley, chopped                                                                                                                                              2 oz melon                                                                                                                                                         nearly black coffee or tea or lemon in hot water                                                                                          6 oz green or fruit smoothie or natural apple cider                                              

 **Moussaka Sauce     [makes 3 cups]                                                                                                                                              1 pound eggplant, skinned and cubed               1 pound ground lamb                                                                                            1/4 cup chopped onions        1/2 tsp cinnamon                                                                                                   1 cup Marinara Sauce [see Saucy Dec. 6, 2018 for recipe]                                                                     Cook the lamb  in a little water, it will give off its own fat.                                                                  Drain the fat from the lamb and run the meat under hot water to remove more.                        Cook eggplant and onions until onions are translucent.                                                                       Add marinara sauce and cinnamon and cook until eggplant is soft.                                                Run through a food processor, then add the meat.                                                                                       Use to prepare a Moussaka Casserole or put on pasta.

Spritz a ramekin [for 2 people, my husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Stir the cheese, parsley, and sauce together then whisk in the egg. Pour into prepared baking dishes and bake for 12-15 minutes. Prepare the hot beverage and the smoothie. Plate the bake with the melon and savor the moment.

Steak & Mushroom Pie:  277 calories  4.8 g fat  6.9 g fiber  27 g protein  25.6 g carbs  34 mg Calcium    Two very compatible flavors together again, topped [not encased] in puff pastry. Similar to a meal enjoyed at The Sign of the Angel in Lacock, Wiltshire, England. A real treat. HINT: recipe serves 2 [TWO], photo shows one serving.Steak &amp; Mushroom Pie

4 oz grilled sirloin steak [leftover from a previous meal?]                                                                       1.5 cups mushrooms                                                                                                                                               1 Tbsp red wine                                                                                                                                                                                      ¼ cup creamed onions                                                                                                                                            ½ tsp thyme + salt & pepper to taste                                                                                                                 1/6 sheet puff pastry [Pepperidge Farm, frozen sheets are easy to find and use]                               per person: 1/3 cup peas

Thaw the frozen puff pastry for 40 minutes on the counter. Rewrap and return one sheet to freezer. Remove one of the sheets, unroll it carefully, and cut the sheet into 6 squares. [TIP: stack the remaining 5 pieces with waxed paper or cling wrap between the layers. Pop into a zipper bag and freeze for later use.] Cut the steak into 1/2”-1” cubes. Combine the meat with the mushrooms, wine, onions, seasonings in an oven-proof dish just large enough to hold the meat mixture yet large enough to be topped with the puff pastry. Heat the meat mixture until it is warm. Lay the puff pastry on top, decoratively slitting the crust. Bake at 400 F. about 15 minutes, until the crust is well-browned. Cook the peas and imagine that you are in an English country restaurant.

the Rude Bridge

~ me ~ Leave a comment

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

By the rude bridge that arched the flood,                                                                                                                                     Their flag to April’s breeze unfurled,                                                                                                                                            Here once th’embattled farmers stood                                                                                                                                         and fired the shot heard ’round the world.

Thus Ralph Waldo Emerson’s  Concord Hymn commemorated the events of April 18-19, 1776 in Massachusetts.  The British had decided the night before to march on Lexington to seize weapons and capture Samuel Adams who was a local fire-brand. They marched all night to surprise the local militia.  But William Dawes and Paul Revere were tipped off and they were “Ready to ride and spread the alarm/ To every Middlesex village and farm.” [Paul Revere’s Ride by H. W. Longfellow]  Farmers in that area were members of the Minute Men, so called because at a minute’s notice they could grab their rifles and be ready to fight. As a result, the locals were prepared.  Forty militia had a tense standoff on the village green against 240 English in Lexington. A shot was fired [no one knows by whom], followed by volleys of bullets on both sides. Seven ‘Americans’ dead, the Redcoats then continued to Concord.  At the Old North Bridge over the Concord River, they were met by 400 enraged residents who forced the English to retreat back to Boston. Sniper fire from the Minute Men killed dozens more English and showed the potential for guerrilla warfare.  Thus began the American Revolution.

Those loyal Minute Men were backed up by wives and mothers who could keep a meal handy for a man who might leave or show up at all hours.  A pot of pork and beans could turn into a hearty breakfast.  Fish cakes could be made quickly to satisfy a hungry farmer or soldier. Read some Longfellow and be ready in a minute to change your life for better.

Pork ‘n’ Beans ScrOmelette:  297 calories   8 g fat   3.1 g fiber  17.4 g protein  36 g carbs   211 mg Calcium  GF  As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.Pork n Bean Scromlette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                        1 Tbsp baked beans, straight from the can                                                                                                                                  ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner                                                                 ½ tsp Worcestershire sauce                                                                                                                                   ¼ tsp HP sauce                                                                                                                                                          1.5 oz strawberries, thawed or fresh                                                                                                                 5-6 oz fruit smoothie or pure apple cider                                                                                               blackish coffee or blackish tea or lemon in hot water

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

Fish Cakes: NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size.  Each cake = 92 calories   1.7 g fat   0.8 g fiber   8 g protein   11.8 g carbs   22 mg Calcium                                                                        NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size.   Each cake = 69 calories   1.3 g fat 0.6 g fiber   5.3 g protein   8.8 g carbs   16 mg Calcium                                                                                                          212 calories  4.2 g fat  4.8 g fiber  9.6 g protein  34 g carbs   52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes. PB GF This recipe is from Legal Seafood Cookbook,  from the restaurant chain of the same name in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.Fish Cake w: beets, salad

1/3 cup green or white onion, chopped                                                                                                                  1- 2/3 cup mashed potatoes [no milk, no butter]                                                                                         ¼ tsp dry mustard + salt + pepper                                                                                                                     1 two-oz egg                                                                                                                                                                2 Tbsp milk                                                                                                                                                                6 oz cooked fish [cod, haddock, flounder, tilapia, perch, salt cod, salmon or a mixture], flaked into small pieces 1 tsp butter ½ cup pickled beets 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant  chicken or turkey gizzards
 feta cheese garlic
 applesauce
sage
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:

 grilled sirloin steak  pheasant meat
 mushrooms  cabbage
 red wine  carrots
 creamed onion  Arnold Multi-grain Sandwich Thin
 peas    +   thyme  onion
 puff pastry [purchased sheet]  pheasant or chicken gravy
Sparkling water Sparkling water

Anniversary V

~ me ~ Leave a comment

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

Five years ago, my Own Dear Husband and I made an important decision: it was time to start the Fast Diet.  We had seen the TV show and were inspired to read the book.  Then what did we do?                                                                                                                                        1. We chose some recipes from the Fast Diet Book to try for dinners.                                                           2. I calculated the calorie count for some favorite breakfasts. [Since you read this Blog, you know that is all done for you]                                                                                                                 3. We wrote on the calendar what we would eat on our Monday and Thursday Fast Days.                                                                                                                                                                 4. We weighed ourselves and recorded body measurements.                                                        And then we jumped in:  the first day wasn’t too bad, though we did opt for an earlier-than-usual dinner!  And the pounds came off… 9 combined pounds the 1st month, then a plateau, then 16 pounds after 5 months. When we realized that we’d need new clothes for a wedding, we were hooked. Fasting is now a Lifestyle to be continued for years and years.                                                                                                                                                             In today’s blog, I am posting the meals we ate on our first day as Fasters:  an old favorite Ham Scramble and a recipe from the Fast Diet book itself. Join us for the next 5 years, won’t you?

Ham ScrOmelette: 286 calories  8 g fat  1.7 g fiber  16.6 g protein  35.2 g carb  219 mg Calcium   PB GF Here’s another classic of the breakfast table.PM scramble or Ham omelette? w: apple

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.                                                                    1/2 oz. ground or chopped ham                                                                                                                              1.5 oz melon or 1.5 oz apple                                                                                                                        blackish coffee or tea or lemon with hot water                                                                                                           5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

*Feta Nicoise Salad: 243 calories   6.0 g fat  2.2 g fiber  15.8 g protein  25 g carbs   244 mg Calcium   PB GF   From Michael & Mimi’s first book comes this delicious recipe.  There is a lot of food on this plate – bring your appetite.Feta Nicoise Salad copy

5 romaine leaves OR 1 cup lettuce, sliced cross-ways                                                                                   ¼ cup green beans                                                                                                                                                1 scant cup cucumber OR zucchini, diced                                                                                                            1/2 c feta cheese, crumbled or diced                                                                                                                 1.5 black olives, quartered                                                                                                                                      1 tsp flavorful olive oil  +   1 tsp white wine vinegar                                                                                optional: 1/2 oz French bread

Steam the green beans, cool and set aside. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Ingredients for next week: breakfast, single portion

Canadian/back bacon 1.5 two-oz eggs
 applesauce, unsweetened  pork loin
 Bannock [see …Not by Bread.. 7 Feb ’18]  baked beans
 Worcestershire Sauce + HP Sauce
 Strawberries or melon
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 3 oz smoked haddock [finnen haddie]  green or white onion
 onion  mashed potatoes, no butter or milk
 potato  egg   + dry mustard
 butter  butter
 milk  beets, fresh or pickled
 parsley  +  bay leaf  lettuce + oil & vinegar
Sparkling water Sparkling water

Cajun

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.  There is no magic way to lose weight: http://www.chicagotribune.com/lifestyles/health/sc-weight-loss-tips-health-0503-20170502-story.html but Fasting along with some other life changes will work.

A ‘Cajun‘ is someone from Louisianna who is descended from the ‘Acadiens‘ of Canada who were deported by the English in the 1700s.  At the end of the so-called French and Indian War, victorious England claimed Canada as its own.  The Maritime areas had been settled by the French since the 1600s, but in 1763, it was decided to round them up and wipe them off the Canadian landscape. [ethnic cleansing] As told in Longfellow‘s romantic poem Evangeline, they were sent by river and by sea to Old France and to New France [Louisiana] where they took root in the bayous of the Gulf coast.  Their culture is rich with food, music, and tradition. The local patois is based on Acadian French, just as the word ‘cajun’ is:  in the same way ‘Indian’ became ‘Injun’, ‘Acadian’ became ‘Cajun.’  The cajuns may have to move again, as their coastal islands become drowned by the waters of the Gulf.   But in the meantime, ‘Laissez les bons temps rouler!’ [Let the good times roll!]

Cajun Bake:  269 calories  5.5 g fat  4.4 g fiber  14 g protein  42 g carbs [37 g Complex] 239 mg Calcium  PB GF   Green peppers, onions, and celery are three key ingredients in Cajun cooking, so naturally they find their way into this breakfast. Cajun Bake w: pear

1 tw0-oz egg                                                                                                                                                                2 Tbsp green pepper [3/4 oz], chopped                                                                                                            2 Tbsp celery, chopped                                                                                                                                         2 Tbsp onion, chopped                                                                                                                                                  2 pinches Cajun Seasoning                                                                                                                              dash of Tabasco sauce                                                                                                                                             1 Tbsp reduced-fat cottage cheese, drained                                                                                                    2 oz pear blackish coffee or blackish tea or lemon juice & hot water                                                                5-6 oz fruit smoothie or natural apple cider

Drain the cottage cheese overnight to remove excess liquid. Chop the pepper, celery, and onion and cook them in a little water until they are softened. This can be done in the microwave or on the cooktop. The celery will still be less tender than the other vegetables, but I liked the texture it gives.  Drain the vegetables and put them in an oven-proof dish that has been spritzed with non-stick spray. Whisk the egg with the cottage cheese and Cajun Seasoning, and pour into the ramekin. Bake at 350 ° F. 12-15 minutes. Prepare beverages of your choice and plate the melon. Pass the Tabasco if you like extra heat.

Jambalaya:   275 calories  5 g fat  4 g fiber   14.8 g protein  39 g carbs  81 mg Calcium  PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course. HINT: This recipe makes enough for 4 servings.Jambalaya w: broc

2/3 cup onion, chopped                                                                                                                                                     2 cloves garlic, chopped                                                                                                                                                                            2 tsp cajun seasoning                                                                                                                                            ½ cup green pepper, chopped                                                                                                                          1/3 cup celery, chopped                                                                                                                                                 2 oz andouille sausage [or sweet Italian], sliced                                                                                             3 oz chicken breast, cubed                                                                                                                                     2 oz [½ cup] ham, cubed                                                                                                                                        12 oz crushed tomatoes                                                                                                                                       1/3 tsp crushed red pepper   +  1/3 tsp black pepper  +   2/3 tsp salt    + ¾ tsp file powder                                                             ½ tsp Tabasco sauce   +  1.5 tsp Worcestershire sauce                                                                                      ¾ cup brown rice                                                                                                                                                 1.5 cups chicken broth                                                                                                                                     per serving: 2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Divide the jambalaya into 4 portions. TIP: Freeze what you don’t use today.  Serve 1/4 of the mixture per person along with the broccoli.