Boswell

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

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

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

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

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

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

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

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

Saint Crispin

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.

The first time I encountered the name ‘Crispin’ was in the Little Golden Book named Mr Dog.  The dog of the title named himself Crispin and lived by himself. I loved that book and so did our second son.  Years later, I found out that Crispin was a saint who’s feast day is October 25.  He and his brother Crispian were missionaries to France in the 3rd century.  They proselytized by day and made shoes by night to support themselves. They were killed on October 25, 256.  That date became associated with the Battle of Agincourt in 1415, when 30,000 French infantry and calvary got bogged down in the mud and let 6000 English archers and soldiers defeat them. Enter Shakespeare, writing the play Henry V. In Act IV, scene 3, Henry has the unenviable task of giving a pep talk to his out-numbered army. Of course it is the wonderful St. Crispin’s Day speech, made vivid by such actors as Lawrence Olivier, and Kenneth Branagh.                                        Now a Crispin is also an apple, so in honor of the Feast of St Crispin and of Agincourt, we will have meals with apples — starting with a very English breakfast and ending with a dinner one could find in France or England.

Bannock & Bacon: 284 calories  3.8 g fat  3.2 g fiber  18.7 g protein  43.6 g carbs [33 g from fruits/vegetables]  176.5 mg Calcium   PB   For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.  We dip the bannock into the applesauce. Yummy!Bannock & Applesauce

3 two-inch bannock [see …not by Bread… 7 feb 2018]                                                                                              2 slices Hormel Canadian Bacon OR Jones brand [ back bacon of 60-70 calories]                            ½ cup applesauce, unsweetened                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. Simple and delicious.

Pork with Apples: 273 calories  8.1 g fat  4 g fiber  22.7 g protein   18.8 g carbs  84 mg Calcium PB   Long a favorite combination in lands where local meats and local fruits are blended in hearty meals. The flavor of pork with apples is a winner.Pork & Apples

3 oz pork tenderloin, raw or cooked                                                                                                                  2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled                                                    4 fl. oz chicken stock                                                                                                                                                         4 Tbsp Béchamel sauce, no cheese [see Sidekicks I, posted 17 September 2017]                             thyme/sage  +  salt + pepper to taste                                                                                                                       2 oz broccoli florets                                                                                                                                                   1 oz carrots

Poach the apple slices in the stock until they are tender. TIP: if cooking for 2, this may require poaching in 2 batches. Remove slices and reserve. Slice th pork into rounds about 1/4” thick. If pork is raw, braise it briefly in the hot stock, and remove from stock. Put 1 Tbsp stock in the oven-proof pan in which you will cook the dinner. Combine diced apples, Béchamel, seasonings, and remaining stock in the sauce pan, stirring until apples are soft and sauce is medium-thick. Adjust seasonings. Arrange alternating slices of pork and apple in the baking pan. Nap with the sauce and bake at 350 F. until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty winter meal.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
one Tattie Scone   [not by bread… Feb 7 ’18] 2 shucked oysters
pear bacon
cherries
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:

Smoked haddock, aka: finnen haddie 2 corn tortillas, 65 calories each
onion Cheddar or Monterey jack cheese
potato Enchilada Sauce, see SPICY II 12-Sept-2018
butter + parsley + bay leaf cooked chicken
milk broccoli +  carrot  + cauliflower
asparagus or peas
Sparkling water Sparkling water

Luke

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.

Saint Luke was an outsider. He was indeed included in the circle of preachers chosen to work with St. Paul, but he was different. By birth and upbringing, he was Greek and a gentile.  By training, he was a physician, a man of ‘science.’  His heritage made him valuable as a messenger to the non-Jews in any crowd and his training made him a credible witness when he wrote his Gospel and Acts of the Apostles. Much is attributed to him: interviews with Mary, mother of Jesus; the painting of her portrait; the long trip to Rome in company with Paul; preaching throughout the Mediterranean region.  I like Saint Luke.  His writing is descriptive and lovely. It is he who gives us the anecdotes of the Annunciation and the familiar details of the Nativity.  Where would Charlie Brown’s Christmas be without Linus reciting the famous passages from the Gospel of Luke?                        In honor of his Feast Day and of Saint Luke’s Little Summer, we will enjoy a ScrOmelette made with Greek flavors and an evening meals of lamb [lots of symbolism there!] with Summer vegetables.

Greek ScrOmelette:   291 calories  9.6 g fat   2.5 g fiber   18 g protein  33 g carbs [28 g Complex] 250 mg Calcium   PB GF  Feta cheese is so lovely with eggs.Greek 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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week.                                                                                   1/3 oz feta cheese, reduced fat                                                                                                                                                  1 Tbsp tomato puree                                                                                                                                             large pinch of cinnamon + of oregano                                                                                                              1 Tbsp pomegranate seeds   -OR- 1.25 oz applesauce, unsweetened                                                                                                                                                             Blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. Scramble or cook as an omelette.  ALTERNATIVELY, Combine the tomato-cheese-seasoning.  Whisk the eggs and pour into a hot pan. When the bottom of the eggs begins to set, distribute the tomato mixture over half of the egg.  Continue as for a folded/rolled omelette.   Prepare the beverages and spoon out the pomegranate/applesauce for a real taste of Greece.

Lamb Kabobs:  227 calories   6.2 g fat   5 g fiber   22 g protein  31.4 g Complex Carbs   41 mg Calcium  PB GF  This is so easy and so perfect for summer.Lamb Kabobs w: corn relish

3 oz lamb leg in cubes                                                                                                                                                 1 Tbsp tomato juice OR water + granulated garlic + crumbled rosemary                                               1.5 oz red bell pepper, in 1-1/2” chunks                                                                                                            1.5 oz zucchini, sliced 3/4” thick, then cut in quarters                                                                                    1 oz red onion, cut in chunks                                                                                                                               ¾ cup Corn-Tomato Salsa***

***Corn-Tomato Salsa    1.5 cups                                                                                                                                    1 cup corn kernels                                     1 cup diced tomato                                                                            2 Tbsp minced red bell pepper                        2 Tbsp diced red onion                                                      2 Tbsp cider vinegar                               1/8 tsp dry mustard                                                                        1/8 tsp tumeric       ¼ tsp sugar                      2 dashes ground cumin

Combine the tomato juice, garlic, and rosemary with the lamb. Stir to coat and set aside to marinate for 30-60 minutes. Prepare the vegetables and Corn Salsa while the meat sits. Impale the vegetables and lamb chunks on skewers, then sprinkle with salt and pepper. Heat a grill pan [indoors] or an outdoor grill and cook the kabobs on all sides. The meat will brown and the vegetables will begin to char a bit. Plate with the salsa for a very colorful meal.

Ingredients for next week:

Breakfast, single portion

Next Monday, I will offer several  Bannock [not by Bread..  7 Feb ’18]
recipes for Smoothies and will Canadian or back bacon
discuss their health benefits applesauce
choose a meal from the Archives
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

ditto pork tenderloin   + baking apples
chicken stock      + thyme  + sage
choose a meal from the Archives Béchamel sauce [Sidekicks I, 17 Sept ’17]
broccoli  +  carrot
Sparkling water Sparkling water

Diocletian

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 janowrite  who is now Following.

He was a man of humble origins who worked his way through the bureaucracy, becoming Emperor and before he was done, 1000s of members of a peaceful religion died. No, not Palpatine, although the parallels are many. This was Diocletian.  Talk about an Evil Emperor!  His skill as an administrator set the Roman Empire on a better footing after years of instability, true. But his growing obsessions and delusions of grandeur eventually caused him to order the extermination of all the Christians because they would not worship him.  He reigned from 284 to 305 CE, with the major persecutions being in 304. Diocletian retired to his palace and pottered around in the garden, growing cabbages, until his death in on October 8, 311.  His palace is still there in Split, Croatia, and the locals still eat a meal very similar to our dinner menu below.

Roman Breakfast:  270 calories  3.5 g fat   4.2 g fiber   14.2 g protein   41 g carbs   187 mg Calcium   PB   Though a bit unusual, this is a very good plate of breakfast, based on foods available to Roman patricians in the days of the Empire. It is satisfying and flavorful. Try it.Roman Breakfast

1 Pan Muffin [see ..Not by Bread.. Feb-7-’18]                                                                                                                                                1 oz pear                                                                                                                                                                                                   1 oz cooked chicken                                                                                                                                                                         1 oz radish                                                                                                                                                                                                                    1 oz cucumber                                                                                                                                                                                  [optional: ½ medjool date = ¼ oz]                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                                                                                                      5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider                                              

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine. HINT: I did this the night before and refrigerated the mixture.Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

Danish Stuffed Cabbage:  282 calories  5.7 g fat  5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium   PB GF — if using GF bread crumbs    Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a common meal found all over, where cabbages are grown.Danish Stuffed Cabbage

4 oz turkey meat, raw                                                                                                                                                                                                  2 oz pork meat, raw                                                                                                                                                                                         2.5 oz veal, raw                                                                                                                                                                                                                                    ½ cup fresh bread crumbs [from whole-grain 70-calorie bread]                                                                                                               2 oz milk                                                                                                                                                                                                                                  1 oz egg white                                                                                                                                                                                                                      sage + salt + pepper                                                                                                                                                           4 whole cabbage leaves from a whole head                                                                                                                                                                            1/3 c pickled beets                                                                                                                                                                                                          dab of mustard                                                                                                                                                            

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside. Put a head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [NB: now you have the rest of the cabbage to use for something else]  Return them to the poaching water and cook until very limp. Cut a ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the ‘V’ is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and a dab of mustard. Fit for a king. Or an evil emperor.

Hot Time in the Old Town

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 Fashion-Creative who is now Following.

“Chicago Fire.”  Those words could conjure a restaurant; a TV series; a soccer/futbol team; a popular children’s ditty; or an event from 1871. I never went to that restaurant, I don’t watch the TV show, and I don’t follow soccer.  But I did grow up singing that song and being told that a cow kicking over a lantern [due to the carelessness of the owner] was the cause of the Great Chicago Fire of October 8, 1871.  Chicago was a fast-growing city, buildings quickly thrown up with wood for framing and wooden sidewalks. Population density was high in the city center and some famous new buildings, like the storied Palmer House Hotel, had just opened. At 9 pm, a fire began in the southwest corner of the town. Fanned by a SW wind, the flames eagerly fed on the dry structures ahead of it and spread rapidly. By the time it was out, 31% of the population was homeless, and the city center was destroyed. The fire had consequences and beneficial outcomes: new building codes and architects flocking to the city to begin the ‘Great Rebuilding.’  This lead to the “Chicago School” of architecture, some of which is seen today during the delightfully interesting ‘architectural river cruise‘.

The foods today recognize post-fire Chicago.  Immigrants have flocked to the city, not always receiving a warm welcome.  But they helped the city to grow and flourish and they added their foods to the culture.  There are now more Mexicans in Chicago than in the city of Veracruz! So, the breakfast features Mexican Pickled Vegetables.  The dinner spotlights the famous Chicago Hot Dog, born of the stock yards and the German workers there.

Mexicali Bake:  271 calories  7 g fat  3.8 g fiber  13 g protein  38.7 g carbs  234 mg Calcium  PB GF  Remarkable how the bright pickle flavor and the creamy cheese compliment each other. Mexicali Bake w: grapes                                                                                                                                                                                    1 two-oz egg                                                                                                                                                                      2 Tbsp Mexican Pickles, chopped    [see Spicy II, 12 September, 2018 for recipe]                                                    2 Tbsp Cheddar cheese, grated                                                                                                                         pinch cumin + big pinch oregano [Mexican oregano if you have it]                                                                                     grapes                                                                                                                                                                                     nearly black coffee or tea or lemon in hot water                                                                                                                                        6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350° F.  Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinkle the cheese over the pickles. Whisk the egg and seasonings together, and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Chicago Hot Dog:  272 calories  16.4 g fat   2 g fiber  11 g protein  14 g carbs  36 mg Calcium PB GF  This is the real deal: every single flavor found in a Chicago hot dog, without the bun. Delicious and filling, wherever you live.Chicago Hot dog

2 all-beef hot dogs [Hebrew National reduced-fat]                                                                                                                                     3 oz fresh tomato, sliced in 8 wedges                                                                                                                  2 oz dill pickle spears, you should have 2-5 pieces of pickle                                                                   celery salt                                                                                                                                                                                2 Tbsp chopped onions, raw                                                                                                                                2 tsp relish [neon green relish is traditional]                                                                                                          2 ‘sport peppers‘ –OR- 3 pepperoncini, sliced in two                                                                                   ¼ tsp poppy seed                                                                                                                                            yellow mustard

Cook the hot dogs any way you want. In a wide, shallow bowl place the hot dogs in the center.  Place pickle slices along side and between the hot dogs. Now arrange the tomatoes around the edge. Sprinkle it all with celery salt, especially the tomatoes. Dollop with relish and distribute the onions all over. Arrange the peppers on top and drizzle with mustard. Add the poppy seed. Wear your favorite Chicago team jersey and tuck in to the dinner.

Izaak Walton

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.

I have laid aside business, and gone a-fishing.”  Sounds like a familiar sign tacked on the door of a poorly-run country store.  Those words were penned by Isaac Walton who was born on August 9, 1593. He was a successful London clothier who’s claim to fame was his love of fishing. He was active in his church who’s vicar, John Donne, was Walton’s fishing buddy.  In 1653, he published The Compleat Angler, in which the fictional character Piscator [Walton’s alter ego] instructs a companion about fish, fishing, and the need to preserve the environment to keep the fish healthy.  A man ahead of his time. Today the name of his book is widely known by anglers all over the world and places sacred to trout fishers are named after him.  In the USA, the Izaak Walton League brings together avid fishermen who also speak to environmental protection. May the same be said of all of us.                                                                                                                                    Today’s menus feature trout, the fish which most people associate with Walton. Smoked trout with crisp apples for breakfast and trout sautéed with nuts for dinner.  If you can catch them yourself, Izaak would be smiling. If they were caught in a pristine country stream, so much the better.

Trout with Apples:   267 calories  3.9 g fat  2.4 g fiber  15.6 g protein  43 g carbs   199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples appetizer. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.gravlax-apples

1 oz smoked trout [DuckTrap brand is very good]  OR  1 oz mackerel gravlax                                                  2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                      ¼ c blueberries + 2 raspberries for color                                                                                                       blackish coffee, blackish tea, or lemon in hot water                                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

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

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

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly [slow cooking will keep the fish tender] cook the trout on one side for about 3-4 minutes. Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1two-oz egg
avocado 2 cups fresh spinach leaves
70-calorie whole-grain bread scallions
cottage cheese + Cheddar cheese
kiwi fruit + strawberry
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:

cooked and cooled brown rice Boston lettuce  + cherry tomatoes
1 two-oz egg apple  +  Medjool date
avocado  +  cucumber chick peas   +  chicken breast
grilled beef goat cheese + 1/2 hard-boiled egg
smoked salmon pine nuts  + shallot
soy sauce  +  rice vinegar cinnamon dressing [23 May, 2018]
Sparkling water Sparkling water

Calvin

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 Adrian K. who is now Following.

Jean Calvin [aka Jehan Cauvin] was born on Monday, July 9, 1509.  Little did his parents in town Noyon, Picardie know of the tremendous impact their son would have on their country’s society and religious life. Destined for the clergy, Calvin grew up in the shadow of Martin Luther’s ideas to reform the Church.  His father’s falling out with the local church elders steered young Jean to the law.  In the 1530s, Calvin grew into a new theology, a synthesis of the ideas of Luther, Zwingli, and other leaders of Protestantism. Through studies in Basel, Switzerland and Strasbourg [then in Germany] Calvin went on to organize and codify the new church.  From the Cathedral of Saint Pierre in Geneva [where you can still see ‘Calvin’s Chair’], he oversaw the training of priests, the writing of liturgy, and the spread of the Reformation through his homeland. For the next hundred years, France was torn apart by religious wars as the Protestant Huguenots fought with the Catholics to worship as they pleased.

Calvin believed in predestination, but you are not pre-ordained to be over-weight.  Enjoy eggs baked with the Camembert cheese of North-Eastern France for breakfast, as a way to begin Fasting.  And since Picardie borders the ocean, Mackerel will be our dinner and I’m sure Calvin would approve.

Camembert Bake: 287 calories  10 g fat  2.5 g fiber  14.3 g protein  35 g carbs [32 g Complex]  241 mg Calcium   PB GF   The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it.Camambert Bake

One 2-oz egg                                                                                                                                                       ½ oz Camembert                                                                                                                                                 1 tsp Dijon mustard                                                                                                                                    grating of nutmeg                                                                                                                                               2 oz strawberries OR 1.5 oz apple slices                                                                                                 blackish coffee or blackish tea or lemon juice & hot water                                                                         5-6 oz fruit smoothie or natural apple cider

Cut the cheese [rind and all] into small chunks and leave to soften at room temperature. Stir in the mustard and nutmeg. Whisk the egg, then stir in the cheese mixture. Pour into an oven-proof dish that has been spritzed with non-stick spray and bake at 350 F for 12-15 minutes. When the beverages are ready, plate with the fruit.

Mackerel with Gooseberry Glaze:  276 calories   16 g fat [Omega 3 fat!]  0.9 g fat   22 g protein  7.3 g carbs   26.7 mg Calcium   PB GF  This popular dish from Normandy usually features fresh gooseberries. Here in the USA, those are less common, so we make a glaze of gooseberry jelly. The zucchini picks up the color of green gooseberries.Mackerel w: Gooseberry Glaze

3 oz mackerel, frozen cooked or fresh fillets                                                                                                    2 tsp gooseberry jelly/jam                                                                                                                                     3 oz zucchini ribbons

Heat the oven to 300 F. Put frozen or fresh fish on a baking tray and brush with melted jelly. Using a potato peeler, carve long, thin slices from the length of the zucchini until you have 3 oz. Toss the ribbons with salt and pepper. Place the ribbons on the baking tray in a heap [if they are in a thin layer, they will over-cook]. Bake for 5 minutes. Rearrange the zucchini so that the bottom layer is now on top. Bake 5 minutes more, or until the fish is thawed or cooked. Plate the fish with the zucchini ribbons for a remarkable flavor.

SPICY

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.

Variety’s the very spice of life, said William Cowper.  While it is true that some dieters eat nothing on Fast Days [aka water fasting] and some like to eat the same menu every Fast Day just to simplify things, we like to spice it up.  That’s why there are so many different recipes on this site.  Now the spices one adds to foods can transform something humdrum into something amazing.  There is no sauce in the world like hunger, said Cervantes.  That’s why on a Fast Day, good food tastes extra delicious because we go into those meals hungry, which is wonderful.   Spice a dish with love and it pleases every palate, said Plautus. And while you are at it, try some of the spicy items below.

AIOLI DRESSING   makes 3 tsp            cropped-senegalese-tunaavocado-salad.jpg                                                                                                             2 tsp olive oil mayonnaise                                                                                                                                           1 tsp Sriracha                                                                                                                                                                                    pinch granulated garlic                                                                                                                                                     2 tsp lemon juice                                                                                                                                            Whisk all the ingredients together until smooth. Store what you don’t use in the refrigerator.                                                                                            PERFECT FOR THE SENEGALESE TUNA-AVOCADO SALAD SALAD FROM DECEMBER 20 2017

Santa Barbara Salad

CINNAMON DRESSING:   makes 4.5 tsp                                                                                                          ½ shallot [¾ oz] , minced                                                                                                                                        1 Tbsp olive oil                                                                                                                                                         1.5 tsp balsamic vinegar or raspberry vinegar                                                                                                1/2 tsp cinnamon                                                                                                                                                  Shake together in a jar. Refrigerate until needed. Use often. JUST RIGHT FOR THE SANTA BARBARA SALAD FROM DECEMBER 3 2017

 

CLAM STUFFING: Makes 2 cups.         clam-stuffed mushrooms                                                                             1 cup clams, fresh or frozen                                                                                                   1 slice 70-calorie whole-grain bread                                                                                    5 oz tomato                                                                                                                          2 oz red bell pepper                                                                                                               3 turkey meatballs                                                                                                                    3 Tbsp plain yogurt                                                                                                                  1 Tbsp Parmesan, grated                                                                                                 thyme + garlic + salt                                                                                                            Pulse in food processor until diced.   EXCELLENT STUFFED IN MUSHROOMS FROM OCTOBER 1 2017

Chicken Momoas w: zucchiniGINGER-GARLIC PASTE     makes about 3 Tbsp                                                                                 2 oz garlic cloves, sliced                                                                                                                                         1 oz ginger root, sliced                                                                                                                                           ½ oz flavorful white vinegar                                                                                                                                   Put in a food processor and whirl it until paste-like. Scrape the sides often. Do not add water. Store remaining paste in refrigerator for up to 3 weeks. ESSENTIAL FOR CHICKEN MOMAS FROM FEBRUARY 25 2018

VEGETABLE SALSA: Makes one heaping cup.    Falafel in pita w: veg                                                                                                    ½ cup = 22 calories   0.1 g fat  1.8 g fiber  1.2 g  protein   6 g carbs   14.7 mg Calcium                            ½ cup diced fresh tomatoes                                                                                                                                  1/2 cup diced red or yellow bell peppers                                                                                                             2 Tbsp red onion, chopped                                                                                                                                       1 Tbsp lemon juice                                                                                                                                             Toss all the ingredients together.   Feel free to add fresh herbs or whatever spices you wish.  FABULOUS WITH FELAFEL

 

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 white whole wheat flour  Arnold multi-grain sandwich thin
 yellow cornmeal  Canadian bacon
 French Vanilla yogurt  grapes
 strawberries  +  blueberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage

Dinner, single portion:

 hot dog [110 calories]  pita bread [140 calories]
 baked beans   + zucchini 6 felafel patties [Stocking Up, Jan 4 ’18]
 hard-boiled egg  Vegetable Salsa [Spicy, May 23 ’18]
 low-fat mayonnaise  + mustard
 celery  +  carrots
Sparkling water Sparkling water

Groundhog Day

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

Ground Hog Day is a ‘cross-quarter day’ which falls equidistant between the Winter Solstice and the Vernal Equinox.  In pre-Christian times [and even beyond] it was the occasion for minor celebrations.  Our myth of the groundhog being a weather prognosticator goes back to old Germany.  Then there is the Bill Murray and Andie McDowell film, in which the anti-hero is doomed to relive the same day over and over until he gets it right.  In that vein, I will repeat myself and give you 12 tips for getting on and staying with the Fast Diet.

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on PBS.   http://www.dailymotion.com/video/x18a1b6_michael-mosley-eat-fast-live-longer_lifestyle     This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  A recipe calls for 4 oz chicken breast: so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.  http://thedianerehmshow.org/shows /2013-03-13/dr-michael-mosley-fast-diet  Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the photo?Entire Breakfast It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t simply cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. Set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until 2 pm. Then I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid- to late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, is out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1] If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

Ingredients for next week: breakfast, single portion

Mediterranean Vegetables [See SIDEKICKS II posted on Oct 4, 2017] next week you will see recipes for bread-stuffs suitable for a Fast meal
1.5  two-oz eggs
tuna  Browse the archives for a breakfast menu
frozen spinach
clementine
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinner, single portion:

 3 oz cooked or raw fish, two varieties
 shallot  +   Spinach  leaves, fresh  Browse the archives for a dinner menu
 Swiss chard leaves
 egg    +  cream
 canned white beans
 granulated garlic   +  nutmeg
Sparkling water Sparkling water

Tycho

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

Tomorrow will be the birthday of Tycho Brahe, born 1546 in Copenhagen, Denmark.  The son of a wealthy merchant, he grew up to be a rock-star astronomer — the most famous in all of Europe.  While still a young man, he discovered a ‘Stella Nova‘ [what we call a Supernova] where no star had been seen before.  This called into question the idea that all the Earth and Sky had been created at once.  The discovery made him a house-hold name, and he lived LARGE at his Uranibourg Research Station [first in Europe] on the Island of Hveen. Scientists from all over would come to study with him. He lead a wild and crazy life, all the while contributing to the study of weather, chemistry, and astronomy. Happy Birthday, Tycho.  If it weren’t a Fast Day, we’d raise several glasses of wine to you. You would like that.

Danish Omelette:   294 calories  10.7 g fat  2.4 g fiber   17.6 g protein  34.6 g carbs  242 mg Calcium  PB GF  This breakfast is in honor of Tycho Brahe, famous astronomer and Denmark’s pride. The taste of the sea, the bleu cheese, the star in the apple: all sing praise to him.Danish Omelettte

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                                                                             1/4 oz  bleu cheese, Danish if you can find it                                                                                                  ½ oz herring marinated in wine                                                                                                                          1 oz apple, sliced so you can see the star inside                                                                                            5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Mince the herring. Crumble the bleu cheese and whisk with the eggs. Hold the apple on its side and slice it so that the star of seeds and core in the middle is revealed. Cut a slice parallel to your cut to end up with a slice that weighs 1 oz. Spray a frying pan with non-stick spray and put the minced herring in the pan. Quickly pour the egg-cheese mixture in the pan. As the egg begins to set around the edges, lift the egg with a fork or spatula and tip the pan so that uncooked egg flows underneath. Continue like that until the bottom is fully cooked and the top is set. [Flip the omelette if you dare, or put it under the broiler if you like your eggs well cooked.] Slide the eggs on to the plate with the apple, pour the beverages, and meditate on the wonders of astronomy.

Baked White Fish with cheese:  Another winner from the Fast Diet book.   PB   GF                       for the fish & cheese only:   145 calories   5.9 g fat   0 g fiber   33 g protein   0.2 g carb   129 mg Calcium Baked fish w: cheese; snap peas, toms:basil

6 oz firm white fish fillets such as cod or haddock                                                                                                               1/2 oz cheddar cheese, grated                                                                                                                                   Your choice of vegetables to add up to 125 calories:                                                                                    ½ cup pickled beets [74 cal]                                                                                                                                 3 oz green beans [26 cal]                                                                                                                                         ½ cup peas [62 calories]                                                                                                                                     ½ cup carrot coins [12 cal]                                                                                                                                    3 oz broccoli florets [30 cal]                                                                                                                                  2 oz parsnip, sliced as coins [42 cal]                                                                                                                   1 cups salad greens + ½ tsp lemon juice + 1 tsp olive oil [48 cal]                                                                       3 oz tomatoes [15 cal]                                                                                                                                            1.5 cup whole sugar snap peas [39 cal]

Heat the oven to 400° F. Put the fish in an oven-proof dish which has been lightly smeared with olive oil.  Season the fish to taste.  Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, prepare the vegetables of your choice. How easy it is to be healthy!

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 Parmesan cheese  onion   +  broccoli
 lots of chives  blueberries + melon
 kiwi fruit  ricotta  + mozzarella + Jarlsberg cheeses
 reduced fat cottage cheese
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:

Cooked chicken meat white/albacore tuna
 Strawberries + 1 kiwi fruit  lemon juice, ground ginger
 1.5 cups fresh spinach  avocado, celery
 poppy seed  mayonnaise
 Slivered almonds  baby spinach, bean sprouts
 Dried mustard  cherry tomatoes
Red wine vinegar Sparkling water
 Sparkling water  Sriracha or other hot sauce