Polonium

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.

Marie Sklodowska Curie stirred and stirred her cauldron of melted pitchblende. It was 1898, and she was in a wooden shack behind the Sorbonne in Paris. This was not the university life she had imagined as a child in Poland. Marya [Marie] had entered the Sorbonne to pursue a degree in science when the University of Krakow [Poland] would not admit her. She did research into the energy given off by certain salts and crystals [like Uranium, discovered in 1789], an energy which she dubbed ‘radiation.’ Together with her husband Pierre, a professor of chemistry at the Sorbonne, Marie thought that pitchblende/Uraninite contained undiscovered elements which were radioactive. By July of 1898, they had isolated one of those elements, which they named Polonium in honor of Marie’s native land. By the end of the year, they also identified and named a second element, Radium.

Foods in honor of Polonium should have a distinctly Polish slant to them. Horseradish is a popular flavoring in Eastern Europe, so that is in the breakfast. The dinner of cabbage soup, also very Polish/French, evokes Curie’s stirring the pot of pitchblende. Marie was a busy woman, having some soup in the freezer for a quick meal would have appealed to her.

Horseradish-Cheesey ScrOmelette: 158 calories 9.8 g fat 0.7 g fiber 11.4 g protein 5.8 g carbs [5 g Complex] 105.6 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Barney Greengrass’ place in Manhatten combines eggs with a horseradish-cheese mixture and here is my version. Tangy and unusual. Oh, and good.

1-½ two-oz 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 Tbsp Barney Greengrass cheese mixture*** ½ Tbsp crushed tomatoes ½ clementine  Optional: blackish coffee [53 calories] or tea or lemon with hot water Optional: 3 oz green smoothie or fruit smoothie [34 calories]

***Cheese Mixture: 2 Tbsp Old English cheese spread + 4 tsp horseradish from a jar. Save the remainder for another time. 

Stir the cheese mixture and tomatoes together until smooth. Whisk the eggs with salt and pepper to taste, then whisk in the cheese/tomatoes. Pour into a hot pan sprayed with cooking oil. As the eggs set, lift the edge and tilt the pan so that uncooked egg flows underneath. When the eggs are still very moist on top, fold the omelette, take off the heat, and put a lid on the pan. Plate the fruit and pour the beverages of your choice. Then plate that warm, tasty omelette. Yum.

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.” Or for a quick meal anytime of year.

8 ounces mild Italian sausage meat [using bulk sausage is easiest] 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

“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 portion = 1 cup.

Ingredients for next week: 

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

plain yogurt + honey + edible flowers1 two-oz egg
Camembert cheese or Brie
Arnold brand Sandwich Thin
watercress or microgreens
grapes
Golden Berries/blueberries
Canadian bacon/Jones brand
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3oz cooked or raw fish + 1 egg
2 crepes [Not by Bread, 17-Sept-’17
cream + shallot + spinach
carrot + broccoli + cauliflower
nutmeg + canned white beans
leek/bacon filling
Swiss chard + garlic powder

Sparkling waterSparkling water

Good Saint Swithin

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

Saint Swithin is one of my favorites. He is one of the ‘obscure saints’ [my terminology] who’s Feast Day does not make it onto the modern lists. It is his story that captivates me. Ethnically, he was a Saxon and he lived in the Kingdom of Wessex in England in the 800s. He was chaplain to King Egbert and tutor to his son. Swithin was still alive when the future King Alfred was a child and no doubt he assisted in his education as well. Swithin loved God’s Good Green Earth. Before he died, he asked that his grave be outside, where it could be sprinkled by the ‘gentle rains.’ For about 90 years, it was outside. Then an abbott decided he wanted to make the church a tourist destination by building a fancy shrine for Swithin inside. On the 15th of July, the body was dug up and moved. And it rained. No, it poured! For 40 days! Folks said that St Swithin was angered, and so, posthumously, he became a weather prophet. People still say, “If on St Swithin’s it should rain, for 40 days it will remain. If on St Swithin’s it be fair, for 40 days shall rain nae mair.”

By Robin Hood’s time [he is first mentioned in a ballad in 1370], St Swithin’s ability to cause rain was common knowledge. Thus, for breakfast, we have Robin Hood Eggs. [Swithin is credited with restoring broken eggs] For dinner, a meal with many vegetables, grown in the sun and washed by the rain. Keep an eye on the weather.

Robin Hood Egg: 150 calories 6 g fat 1 g fiber 15 g protein 26 g carbs [7 g Complex] 111 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline.

½ Arnold multi-grain Sandwich Thin, or similar round bread at 50 calories one 2-oz egg 1 slice Jones-brand “Canadian bacon” [round, 1 oz = 20 calories] 2 oz sliced tomato

Lightly toast the sandwich thin and plate it. Broil the tomato slice and briefly warm the Canadian bacon while you fry the egg in a pan spritzed with non-cook spray. Assemble the layers in your order of preference and pour the optional beverages. Tuck [not Friar Tuck] in with knife and fork.

Fish Kabobs: 236 calories 8 g fat 4.3 g fiber 27 g protein 22 g carbs [all Complex] 77 mg Calcium PB GF Any firm fish will work for this simple meal. The Fresh Polenta is from Jacques Pepin and it is a keeper.

3.6 g firm fish [swordfish, tuna, halibut], cut in 1-2” cubes 1 oz eggplant cut in 1” chunks, skin left on 1 oz cherry tomatoes 3/4 oz red or yellow bell pepper, cut in 1” squares 2 tsp Pimenta do Queilo or other red pepper sauce ½ cup fresh polenta *** Second Fiddles I-9-’19 ½ cup side salad

Combine the pepper sauce with 2 tsp water in a small, microwave-safe bowl. Toss the eggplant and bell pepper in the pepper sauce and microwave for 30 seconds. Remove the bell peppers and microwave the eggplant 45 seconds longer. Cool the vegetables and save the marinade. Prepare the polenta. Assemble the kabobs on skewers and brush with remaining marinade. Sprinkle with a little salt and pepper. Broil 4 minutes, then turn the kabobs, brush with marinade, and broil for 4 minutes more. Prepare the side salad and plate to applause.

Scout and Jem

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.

On July 11, 1960, Harper Lee‘s novel To Kill a Mockingbird was published. What a sensation it made! The writing lovingly evoked a childhood passed in a sleepy Southern town, oppressed by heat, humidity, and racism. As the narrator describes the events surrounding a sensational trial in the town, tensions unfold that are scarcely understood by young Scout Finch and her brother Jem. Since her own father is the defense attorney, things could turn dangerous for the family, not to mention for the wrongly-accused defendant. My mother said how much she liked the book and that Scout reminded her of me. When I went to the library to get the book for myself, I was told to go back to the Children’s Section for my reading material. In 1962, the story was reintroduced, this time as a movie starring Gregory Peck as Scout’s father. It was made into a stage play and a new version is on Broadway. Harper Lee’s story of Scout’s childhood deserves to be told again and again. Reread it soon.

Calpurnia, the Finch family’s cook/nanny/housekeeper, would surely have combined ham and corn and eggs for a meal. And here they are at breakfast. And on hot summer nights, nothing beats a BLT [Bacon, Lettuce, Tomato] sandwich with a 3-Bean Salad. Very Southern.

Ham-Cup Egg with Corn: 140 calories 6.7 g fat 1.3 g fiber 10 g protein 11 g carbs [10 g Complex] 36.8 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF  Ham and corn are such a grand combination. Easy to prepare ahead for a quick breakfast.

1 two-oz egg 1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice 1 Tbsp fresh polenta [see Second Fiddles I-9-’19] 1.5 tsp red bell pepper, diced dash or two of Sriracha 3 oz watermelon

Fit the ham into an oven-proof container that measures 3.25” in diameter and 1.25” deep. [I used a cleaned tuna can. It was perfect.] You will need to snip the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the polenta with the diced pepper and season with Sriracha/salt/pepper to taste. Whisk in the egg and pour into the ham cup. HINT: I did this the night before and put it in the ‘fridge.Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the optional beverages and the melon. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that is easy to remove too. This is a real treat!

BLT: 291 calories 10 g fat 4 g fiber 14.4 g protein 34 g carbs [22 g Complex] 231 mg Calcium  PB GF – if using GF bread Until I worked out the calories, I wouldn’t have believed that this would be fit for a Fast Day. But it is! Go ahead, enjoy.

2 slices whole wheat bread at 60 calories/slice 2 slices uncured bacon 1 oz lettuce 2-oz sliced tomato 1/3 cup 3-bean salad, see Sidekicks I, Sept 17, 2017 ½ button original Baby-Bel cheese

Lightly toast the bread. Cook the bacon until crispy. Assemble the sandwich: lettuce, bacon, tomato, lettuce. Plate with the salad and cheese. A real treat.

Ingredients for next week: 

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

1 two-oz egg1.5 two-oz eggs 
slicing tomato
crushed tomatoes
Arnold multigrain sandwich thin
cheddar spread
Canadian Bacon, 20 calories/slice
horseradish + clementine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

firm-fleshed fish + butterbulk sausage meat
eggplant + yellow bell peppers
chickpeas + onion
cherry tomatoes + fresh corn
scallion + potato
salad ingredients [Second Fiddles, 9-Jan-’19
Savoy cabbage
Sparkling waterSparkling water

Summer of 1816

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

In 1815, an Indonesian volcanic island near Bali blew its top. The eruption of Mount Tambora scarcely made the headlines, but it had long-ranging consequences. Tambora was a type of volcano that puts out huge quantities of ash and gasses [remember the Icelandic volcano Eyjafjallajokull in 2010?]. Ejected high into the atmosphere, they were carried by the jet stream around the world. This had the effect of blocking much of the solar energy [light] which enters the atmosphere. The result? Cooler temperatures in North America and Europe. Just as the farmers crops were sprouting from the ground, freezing temperatures and snow would kill them. While thousands of people died directly from the eruption, many more died half a world away due to famine and hypothermia as winter came on. This came to be called The Year Without A Summer, immortalized in books and doggerel: “Air so cold you could see your breath/ 1800 and froze to death.”

Our breakfast contains sprouted seeds, in remembrance of the crops that died in the fields that summer. The dinner is fish chowder, which probably became a staple that fall and winter due to the lack of food from plants. Whatever your weather is tomorrow, at least this isn’t the summer of 1816.

Sprouted Bake: 129 calories 5.3 g fat 1.8 g fiber 9.5 g protein 7.8 g carbs [6.9 g Complex] 45.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Time to get the sprouts out of the sandwiches and into the breakfast.

1 two-oz egg ¼ c radish sprouts OR microgreens 1/2 oz avocado 1 Tbsp low-fat cottage cheese ¼ cup blueberries Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Mash the avocado and mix with the cottage cheese. Heat the toaster oven to 350 degrees F. Spritz an oven-proof dish with cooking oil or spray and put the sprouts in it. Whisk the egg with the avocado mixture and pour over the sprouts. Season with salt and pepper to taste. Bake for 12-15 minutes. Portion the fruit and pour the optional beverages. 

Chowdah: 294 calories 7.3 g fat 1.7 g fiber 33.6 g protein 17.2 g carbs 114 mg Calcium  PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, 1/2” dice 1.5 cups fish stock 4 oz cod or hake fillets, cut into 1-1/2” pieces ¼ cup 2% milk salt + pepper + parsley

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Pour most of the fat from the pan and add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Uniformitarianism

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.

Never heard of ‘uniformitarianism‘ before? Neither had anyone until July 4, 1785, when it was proposed by doctor/farmer/geologist James Hutton. This Scottish amateur scientist returned to run the family farm after the death of his father. Caught up in the scientific and intellectual zeitgeist of the Age of Enlightenment and the Scottish Enlightenment, Hutton applied science to farming. Noticing that crops grew better in certain places, he started to analyze soils and rocks. Observing erosion, he saw that even a small stream would carry away soil and sand, only to deposit them after meeting a larger body of water. From there he began to look at rock layers in a new way. Scientists of the time thought that violent cataclysms [volcanoes, earthquakes, floods] formed the rocks of the Earth in fits and starts. Hutton disagreed. He said that just as gradual changes happen today, causing layers of sand to build up at the bottom of a pond, the rocks of the Earth were formed gradually and uniformly, over time, to create the layers of rocks such as those we see in the Grand Canyon in Arizona. In short, “The present is the key to the past.” This brilliant idea was a major breakthrough in the science of geology and the study of the Earth’s history. Bravo, Hutton!

The way you have eaten in the past is the key to your weight today. Fasting can change your eating habits and your weight. Todays menu features kippers and eggs, no doubt a staple on the Hutton family farm. Dinner contains another favorite of thrifty Scots: haggis. Do not fear it — it is a form of lamb sausage and in spring rolls it defies expectations.

Kippered Eggs: 152 calories 9 g fat 0.8 g fiber 12.6 g protein 5.8 g carbs [5.2 g Complex] 56 mg Calcium  NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF Kippers are tradionally served with eggs, but why not have them in eggs? We did and it is terrific!

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  0.4oz kippered [smoked, salted, dried] herring ¼ tsp dried mustard 1 tsp lemon or lime juice 4 sweet cherries  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan and warm them. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. A delightful meal.

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 Dear Husband’s approval, so it can’t be that weird .

4 six-inch rice spring roll wrappers/skins 8 Tbsp haggis filling see Spicy from 12-Sept-’18 1 cup lettuce leaves sliced into <1/2” strips 1/2 oz carrot, grated 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 [I used Craggenmore from Speyside]

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, cue the bagpipes.

Ingredients for next week: 

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

1 two-oz egg1 two-oz egg  + Melon
low-fat cottage cheese4″ diameter thin ham slices
radish sprouts/microgreens
corn kernels, fresh or frozen
avocado + blueberries
red sweet pepper + Sriracha
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

fish stock + 2% milk
2 slices 60 calorie bread
cod or hake fillets
bacon [American streaky]
potato + bacon
lettuce + tomato
onion + parsley
Baby-Bel cheese
Sparkling waterSparkling water

Canada Day

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.

155 years ago, a few colonies of the British Empire, the ‘Province of Canada,’ New Brunswick, and Nova Scotia, met on Prince Edward Island to discuss confederation. In a few years, they formed a new colony called “the Dominion of Canada.” Other colonies were formed and joined, and so it was, in 1982, they became a fully independent nation. This is what is celebrated on Canada Day, July 1st. Flags, fireworks, parades, and speeches are the order of the day. And cookouts. And food with friends.

Our gastronomical celebration of Canada Day begins in the Maritimes, where the Fathers of Confederation first met. Dinner is from the icy waters of the newest Canadian province, Nunavut, where Arctic Char make their home.

Maritime bake: 150 calories 6.5 g fat 1.2 g fiber 16.6 g protein 6 g carbs [5.5 g complex] 84 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.

1 two-oz egg 1/2 oz salt cod [cover with water and soak 30 minutes] 1/8 oz Cheddar OR ADL brand “Old/Fort”, grated 1 tsp dried savory 1/2 Tbsp dry potato flakes + 1 Tbsp water pepper to taste 2 oz strawberries  optional: blackish coffee [53 calories] or tea or lemon in hot water optional: 5-6 oz berry-yogurt smoothie [88 calories] or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces.  Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare the beverages as you like them and plate the berries.

Arctic Char with Peas: 263 calories 8 g fat 3 g fiber 28 g protein 10 g carbs [10 g Complex] 25 mg Calcium  PB GF  Arctic Char is a member of the Salmon Family which can be both sustainably fished in the wild and farm-raised. It is delicious, too. There are two presentations given: one ridiculously easy, the other slightly more complex. Both are great.

Recipe I: 4 oz arctic char fillets ½ cup green ‘English’ peas, fresh or frozen Bake the fish at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Cook the peas and serve over/around the fish.

Recipe II: 247 calories 8.7 g fat 2 g fiber 26.7 g protein 7.3 g carbs [5.5 g Complex] 74.7 mg Calcium PB GF 4 oz arctic char fillets ¼ cup watercress sauce [see SIDEKICKS II oct 4, 2017] 1 cup snow peas, stems and strings removed Bake the fish at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Warm the watercress sauce and serve over the fish. Cook the peas and plate. 

Plain Yogurt Day

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.

Who makes these things up? ‘National This and That Day‘, carried to the Nth degree! But here’s one to get behind: Plain Yogurt Day. Seems its a thing… Yogurt is good for you. That is a fact. Not true are the old claims that eating it will lengthen your lifespan, as the old TV ad used to assert. High in Calcium, low in fat, high in protein, no added sugars: you can’t beat that! Substitute it for sour cream or mayonnaise or buttermilk. Use plain yogurt in dips and salad dressing and baking. Swap it out in marinades and smoothies. I have used it in numerous recipes on Fast Days, and I’m still finding new uses! Try it yourself on its Day, and other days throughout the year. Today’s menu uses a dollop of plain yogurt as a garnish and as an ingredient, just to ease you into the flavor. Then you can move on to Smoothies [such as the one cited in the breakfast] or parfaits [see Citrus, from February].

Tomato-Curry ScrOmelette: 154 calories 7.9 g fat 3 g fiber 11 g protein 10.5 g carbs [9 g Complex] 90 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  This recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. K. Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1/2 Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1.5 oz strawberries dollop of plain, fat-free yogurt Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

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. The word ‘suizes’, meaning ‘Swiss’, refers to the dairy in the dish. Delicious and easy to prepare. Avoid assembling too far in advance, lest it turn to mush.

2 six-inch corn tortillas [50 calories each] 2 oz [½ cup] shredded cooked chicken breast ½ cup enchilada sauce: see SPICY II 12 Sept 2018 ¼ cup grated Cheddar or Monterey jack + dollop of plain, fat-free yogurt 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. Stir the yogurt into the chicken. Distribute the chicken between the tortillas, then roll them up, 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 for Monday ………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
1 crepe/galette + mushroomscelery + onions
apple
bell peppers
chives + thyme
Tabasco sauce + cajun seasoning
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

6 felafel patties
1 cup ground roast beef
tomato + feta cheese
potato + low-fat beef gravy
2 portions side salad
peas or side salad with tomato
carrots + beets
cauliflower
Sparkling waterSparkling water

Second Fiddles

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.

What does it mean ‘to play or to be a second fiddle‘?  It means to be the assistant to the leader or boss, which is a good role but it means that you may not get your full share of the glory or fame from what is accomplished. Originally, it referred to seating in an orchestra: the head honcho is the Conductor, of course.  The next most important person is the First Violin [the one who plays the ‘1st Fiddle’], and below that is the Second Violin.  That’s the 2nd Fiddle: close to the fame with important work to do, but often over-looked. Tomorrow will be the birthday of an over-looked man: Roy Disney.  He was co-founder and partner in the Disney organization, playing second fiddle to his younger brother, Walt the cartoonist and media visionary. Despite the fact that Roy was a financial wizard  who brought Disney World into fulfillment and put Orlando, Florida on the map, the only human who comes to mind when you say “Disney’ is Walt.                                                                                                  Side dishes play second fiddle to the main meal. That’s too bad as they can tend to be an after-thought: boil up some peas for something green on the plate. Let’s up our game and serve some side dishes that really add some zest to the meal.

Lamb Kabobs w: corn relish

CORN-TOMATO SALSA          makes 1.5 cups 87 calories per 3/4 cup serving                                                    1 cup corn kernels                                                                                                                                                       1 cup diced tomato                                                                                                                                                  2 Tbsp minced red bell pepper                                                                                                                           2 Tbsp diced red onion                                                                                                                                         2 Tbsp cider vinegar                                                                                                                                                1/4 tsp dry mustard                                                                                                                                                 1/8 tsp tumeric                                                                                                                                                          ¼ tsp sugar                                                                                                                                                                    2 dashes ground cumin

Felafel w: Cuke Raita

CUCUMBER RAITA               use as a side dish or in wraps                                                                                             1 cup non-fat yogurt                                                                                                                                                 1 Tbsp lime juice                                                                                                                                                      1 clove garlic, pressed                                                                                                                                              1 cup cucumber, seeded and diced                                                                                                                   ½ tsp ground cumin                                                      ¼ tsp salt                                                                          ¼ tsp ground pepper                                                                                       1 Tbsp fresh mint, chopped                                Combine all ingredients and use immediately or chill up to 30 minutes.

Fish Kabobs w: fresh Polenta

FRESH POLENTA          1 serving = 1/3 cup = 80 calories                                                                                                          1.25 cups corn kernels, fresh or frozen                                                                                                                      1 tsp unsalted butter                                                                                                                                         freshly-ground pepper + salt                                                                                                                                      Puree the corn in a blender until smoother in texture [it won’t be like whipped cream, but you shouldn’t see whole kernels]. Put butter in a warm pan, then add the corn, pepper and salt. Cook about 30 seconds or until it becomes thicker. From Jacques Pepin, this is excellent served with a simply prepared fish.

Haggis Spring Rolls

SIDE SALAD        Serves 1 = 36 calories, easily doubles or triples                                                                                           1 cup lettuce, slice into <1/2” strips if leaves are large                                                                                 ½ oz grated carrots                                                                                                                                                   1 oz tomato                                                                                                                                                               ½ tsp olive oil, plain or flavor-infused [ex: lime]                                                                                            ½ tsp flavorful vinegar                                                   salt and pepper to taste                                                                                                                                 optional: 1/2 oz boiled, cubed beets [adds 6 calories]  

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
1 felafel patty [Stocking Up 4-I-2018]salami, thinly-sliced
tomato puree or crushed tomatoespear
blueberries
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion:

6 felafel pattiespork tenderloin + honey  + garlic
lettuce  + tomatoesfresh green beans  + red bell pepper
carrot  +  beets  +  feta cheesefresh ginger  + soy sauce + canola oil
white wine vinegar + flavored olive oilcrushed red pepper +   scallion
Sparkling waterSparkling water

                                                                                                                                        

Francisco Xavier

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 smartmike who is now Following.

Francisco Xavier was a well-traveled man! Born in 1506 in the Navarre Region, now part of Spain, he went to Paris to study theology at the Sorbonne.  There he met Ignatius of Loyola and Pierre Favre. In 1534, they formed the Society of Jesus, aka: the Jesuits.  Their burning desire was to take their message of religion to the world.  Hearing that the Portuguese king wanted missionaries for his outposts, Xavier volunteered. Traveling by sea around the tip of Africa, he preached and taught in Goa, in Malacca, in the Maluku Islands, and in Japan. His next stop was to be China, but a fever killed him on December 3, 1552.                                                                                                                                                               Our meals today will follow in St Francis’ goals and journey. Since he died on an island off the coast of China, our breakfast is the Chinese-inspired Fu Yung Bake.  For his pan-Asian agenda, there is the All-Asian meal of Dim Sum, with its contributions from India, Thailand, and China.

Fu Yung Bake:  294 calories  5.7 g fat  2.9 g fiber  18 g protein  41 g carbs [25 g complex]  349 mg Calcium  PB  Straight out of China, a no-fuss bake.Fu Yung Bake

One 2-oz egg                                                                                                                                                              2 Tbsp crab meat                                                                                                                                                   1 tsp soy sauce                                                                                                                                                             3 Tbsp sprouts [I used broccoli sprouts, but suit yourself]                                                                        2 tsp semolina flour                                                                                                                                                  pinch ground ginger + pinch granulated garlic                                                                                            1 Tbsp scallion, sliced across for garnish                                                                                                          1 clementine                                                                                                                                                         blackish coffee, blackish tea, or lemon in hot water                                                                                           5-6 oz smoothie or natural apple cider

Mix the crab meat with the soy sauce. Combine the semolina with the ginger and garlic powder. Lightly oil or spritz an oven-proof dish. Distribute the crab over the bottom of the dish, then sprinkle the sprouts over top. Whisk the egg with the seasoned semolina and pour over the sprouts and crab. Add salt and pepper if you wish. Bake at 350° F. for 12 minutes. Plate and top with the scallion. Enjoy with the clementine and pour the beverages.

Dim Sum: 302 calories   5.6 g fat   1.1 g fiber   32 g protein   30 g carbs   28.5 mg Calcium   I like to think of Dim Sum as the Asian version of Tapas or Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.Dim Sum Plate

2 oz raw chicken cubes                                                                                                                                           1 tsp prepared Satay Sauce                                                                                                                                 ½ tsp creamy peanut butter                                                                                                                                    2 Momos [see Deli & Delhi, 25 Feb- 2018]                                                                                                                     2 Wontons [see Go West 18 Feb- 2018]                                                                                                               2 tsp chicken stock                                                                                                                                                  1 oz Chinese BBQ Pork for steamed buns [46 calories/oz]                                                                             2 oz tomato

Thaw the chicken. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Put over heat until the wontons are hot through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.

St Cecilia

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.

There are many famous saints, and Cecilia is one of them. Why? According to the Golden Legend, she was a patrican Roman who was determined to remain chaste as a commitment to Christianity. On the night of her parent-induced wedding, she told her groom, Valerian, that if he touched her he would be killed by her guardian angel. So he converted to Christianity and they lived as brother and sister. She died a martyr, as did Valerian. But the story has holes. Cecilia or Cecily lived in the 1st century or the 2nd century; in Rome or in Sicily. She is not mentioned in the early lists of martyrs and does not come on the radar until the late 5th century when Pope Gelasius wrote her name into his Book of Sacraments. In 1599, her body was found in the catacombs [no inscriptions or other identification], and as proof of her saintliness, it was not decayed. Did Cecilia exist? Probably not, according to Franciscanmedia. Even Catholic Online suggest that her Romeo and Juliet story of Platonic Love was written to counter then-popular sensual love stories writtten in Greek. At any rate, Cecilia was associated with music and inspired a flowering of tunes written specifically for church services. Cecilia is remembered more today for the music festivals and works of art she inspired, rather than for her faith.  She has been depicted in music by Handel, in art by Raphael, in poetry by Dryden, and in a choral piece with words by W.H. Auden with music by Benjamin Britten.                                                                                                            

Because both ‘sweet cecily‘ and ‘valerian‘ are the names of herbs, our meals today will feature chives, thyme, oregano, and rosemary in a symphony of flavors.

Parmesan-Chive Scramble w: kiwi

Chive-Parmesan Scramble:    300 calories  10 g fat   2 g fiber   19.5 g protein  27.6 g carbs [10 g Complex]  390 mg Calcium   PB GF   This is the Scramble version of my Dear Husband’s ‘Bake’ of the same ingredients. Still wonderful!

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                                                                                                                                                   3 Tbsp grated Parmesan cheese                                                                                                                        3 Tbsp minced fresh chives                                                                                                                                   1 oz kiwi fruit                                                                                                                                                              5-6 oz fruit smoothie, green smoothie, or natural apple cider                                                          blackish coffee or tea or lemon in hot water

Whisk together the chives, cheese, and eggs. Turn into a hot pan spritzed with oil or non-stick spray. Scramble to perfection and plate with the fruit. Pour your choice of beverages and dig into a bright breakfast, even on a grey day.

Chicken Parmesan w: salad

Chicken Parmesan:  238 calories  2.6 g fat  4.7 g fiber  31 g protein  11.4 g carbs   242.5 mg Calcium   PG GF – if using GF bread  At last! The restaurant classic made suitable for Fasters. And it is delicious.

3-½ oz raw chicken breast meat, boneless, skinless                                                                                                 1 Tbsp Parmesan cheese, grated                                                                                                                           1 tsp dried oregano +  1 tsp dried thyme                                                                                                                                 ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                           1 Tbsp milk                                                                                                                                                                  ¼ cup marinara sauce, homemade [ SAUCY, 6 December, 2017] or jarred   rosemary                                                                                                                                         ¾ oz mozzarella, grated                                                                                                                                            2 Tbsp low-fat cottage cheese                                                                                                                                   1 cup baby greens + ½ oz grated carrots ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350°F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the mozzarella and cottage cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese/herb mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. 

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
chorizo sausagelow-fat ricotta
chèvre      +   pearherbs, dried or fresh
Dijon mustard + Herbes de Provinceapplesauce
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

tilapia + white whole wheat flourfirm-fleshed fish [swordfish/tuna]
sweet potato  + canola oileggplant  +  red/yellow bell pepper
granulated garlic   + asparaguscherry tomatoes  +  salad fixings
paprika  +  lime juice + egg corn kernels  + butter
Sparkling waterSparkling water