dieting

Uniformitarianism

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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

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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

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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]. Making your own is very simple, if you use this recipe from the NYTimes cooking column.

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

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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

                                                                                                                                        

Tolkien

~ me ~ 2 Comments

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.

J.R.R. Tolkien did not set out to be a world-famous fantasy writer. Born in South Africa on January 2, 1892, he became a professor of linguistics at Oxford. There he dabbled in writing with a group called The Inklings. Tolkien and C.S. Lewis traded ideas and critiqued each other’s work. [This is why both their fantasy series feature talking trees, elves, and Christian allegory.] At heart, Tolkien was a lover of the linguistic roots of modern English and of old myths.  He wanted to create an English mythology and produced The Hobbit, The Lord of the Rings trilogy, the Silmarillion, as well as many songs, poems, and short stories. Tolkien’s works are beloved the world over for their universal human insights set in a fantasy landscape.  The Quest and Coming of Age themes are compelling and the characters are memorable. The works may not be the history of England and its language, but they are worth reading at any age.                                                                                                                          

Since Tolkien was such a devoted chronicler of all things English, today’s meals would please him as well as making sure that no Hobbits become fatter.  The mushroom breakfast is based on the casserole given to Frodo by Farmer Maggot’s wife, and the dinner is a classic English meal from the 1700s.

FarmWife Mushroom Pudding: 127 calories 2 g fat 2 g fiber 7 g protein 33.5 g carbs 83.6 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Having heard this described in The Fellowship of the Ring, I searched and searched until I found an approximation: this recipe in Theodora FitzGibbon’s A Taste of England.

½ oz [around one strip] American/streaky bacon + ¾ cup assorted mushrooms, chopped 3 Tbsp chicken stock + 1 tsp white whole wheat flour + 1 Tsp Worcestershire Sauce + salt & pepper ½ Arnold Multi-grain Sandwich Thin  + ½ oz pear   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cook the bacon partially, blot off the fat, and cut in strips. Pour off the bacon fat but return 1 tsp to the pan. Saute the mushrooms in the fat with a pinch of salt, and remove them. Pour some of the chicken stock into the pan and sprinkle in the flour while whisking to prevent lumps as it thickens. Add the remaining stock and some pepper. Put the bacon and mushrooms into the sauce and cook over low heat. Pour into an oiled oven-proof dish and bake at 425 F for 15 minutes. Warm or lightly toast the Sandwich Thin. Place the bread on top of the mushroom pudding prior to serving.  NB: you can serve it out of the baking dish or turn it out on the bread on a plate.  Enjoy with the pear and have a hearty day, even if you are not escaping from Black Riders.

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

Pheansant Casserole

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

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

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

one 2-oz egg                           +            apple or strawberriesNext week I will provide some favorite side dishes for Fast Days
whole-grain bread, 70 calories 
blend cream/half&half 
parmesan cheeseFind a new favorite in the Archives
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:

Beef chuck steak +  green pepper 
stewed tomatoes   + onion 
white whole wheat flour 
green beans   +  carrotsFind a new favorite in the Archives
Sparkling waterSparkling water

Francisco Xavier

~ me ~ Leave a comment

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

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. 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

Mushrooms

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for an all-day total of 600 calories or less. On Thursday, eat meals that total of 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 SistaSoul who is now Following.

Mushrooms are wonderful. From the standpoint of a naturalist, the life-history and growth-habits are fascinating.  As a forager, I enjoy the thrill of the hunt.

Wild Mushroom assortment
Chanterelles, Meadow Mushrooms, and Fairy Ring Champignons await cooking

As a locavore, how can one resist the foods that grow within a few miles of home?  As a cook, I love their flavor and the way they go well with so many other ingredients.  As a Faster, I can appreciate how a few mushrooms in a dish will elevate the flavor without raising the calorie count.  When it comes to foraging, you must learn from a reliable source — in person. You cross-reference before you pick: where it grows [under spruce trees? on the grass?]; the recognizable traits [color of gills, ring or no ring, texture of stem]; what it is growing on [wood? soil? other?] to be sure of your identification. No one has ever sickened from eating mushrooms at our house. September and October are the best — Fall Chanterelles, Horse Mushrooms, Meadow Mushrooms, Fairy Ring Champignons, the occasional Field Bluwit.  Some are huge!

LArge Mushrooms
These are Horse Mushrooms, Agaricus arvensis.

Some are tiny!  And for the rest of the year, our meals are delicious with the mushrooms we froze in season. Hope you will enjoy mushrooms in our baked eggs for breakfast and in our Vindaloo dinner.  In the latter, if you wish to make the dish vegetarian, just eliminate the pork and keep the mushrooms.

O-M-G Bake:  282 calories   7.7 g fat   2.8 g fiber   14 g protein   38 g carbs  271 mg Calcium NB: Food values are for plated items only, not optional beverages.  PB GF  Think: Oh My Goodness!  Or: Olive-Mushroom-Gouda.  What Flavor!

O-M-C Bake w: applesauce

1 two-oz egg                        black olive, oil cured                                                                                                                                                               1                    ½ oz raw mushroom, chopped, poached in enough simmering water to cover for 20 sec.                                                                                                                                      ¼ oz Gouda cheese, grated                                 2 oz applesauce                                                                                                                                                nearly black coffee or tea or lemon in hot water                 6 oz fruit smoothie or natural apple cider

First set the toaster oven to 350°F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray.  Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Pork & Mushroom Vindaloo: 250 calories  7 g fat   5 g fiber  21 g protein   15 g Carbs   52.5 mg Calcium   PB GF   This unique curry dish comes from southern India. If you can’t find packaged Vindaloo Seasoning, you can prepare your own. HINT: this recipe serves 2 [two].

Mushroom-Pork Vindaloo

1.5 Tbsp Vindaloo seasoning, feel free to use more                                                                                                                       2 cloves garlic             ½ tsp fresh ground ginger            2 tsp canola oil                                                                                                                                                                                                                                                                               ¾ cup onions [2.5 oz]                    3 Tbsp cider vinegar               ½ tsp sugar                                                                                                                                                                                                                                                                                               5 oz pork tenderloin or turkey breast [1.25 cups cubed]                7 oz mushrooms [200 g]                                                                                                                                            3 oz broccoli florets, steamed                     ½ cup cooked brown rice

Press the garlic and stir into the vindaloo powder. Combine with the vinegar. Marinate the meat in that mixture for 30-60 minutes. Saute the onions in the oil until beginning to brown. Add the ginger, then add the sugar right away. Pour in the meat with the marinade and stir-fry until the meat is almost cooked. Add the mushrooms and cook over low heat until the sauce is thick. Plate with the rice and top with the broccoli.

Slow Days: Turkey Roulade

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat, an example follows.

Turkey Roulade, meat

American Thanksgiving is coming up so of course we will eat turkey.  But an entire turkey is too much for two people with smaller appetites, so we have a work-around.  We order a 15-pound turkey from our butcher at Roy’s Market and have it cut in two pieces lengthwise. The two halves are then brined.  One half goes in the freezer for later while the remaining breast [skin still intact] and thigh are boned [skin to stock pot].

Turkey Roulade, butterflied

The leg is saved for a future meal of Turkey Leg Confit.  The carcass is put into the stock pot along with the wing tip, and the giblets. [The resulting stock of course forms the basis of gravy and turkey soup]. The breast is butterflied.

Turkey Roulade, ready to roll
Turkey Roulade, roasted

Stuffing is prepared according to my mother’s recipe. Some is baked in a small dish and 2-3 cups are saved out for the turkey.  Arrange the dark meat overlapping on the white meat so it forms a fairly uniform rectangle. Strew with salt. Distribute the stuffing over the meat, keeping it 1-2″ from the long edges. Roll up the meat with the stuffing inside and place the wing [For wing lovers like me!] across one end. [weight = 4.5 pounds]  Tie ‘like a Genoa sail,’ says Dear Husband.  Extra hands may be needed for this. This is done the evening before Thanksgiving and refrigerated.  The next day, the roulade is baked at 425° F for 30 minutes, then at 325° for up to 45 minutes. Slice 1″ thick and serve with all your favorite sides. So easy to serve. The perfect way to feed two people [three if a son comes home] for one feast, and 2 meals of left-overs.Turkey Roulade, slicedTurkey Rouldad, plated

Happy Thanksgiving!  We have much for which to be thankful.  We need to remember that every day and help those around us who are less fortunate.

Alice

~ me ~ Leave a comment

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

Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15.  Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year.  When she was a young woman, she couldn’t imagine wanting to be 40!  Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye.  We often quote her aphorisms. She is still with us.  Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings.  Here’s to wonderful memories of my wonderful mother.

Kippered Eggs w: cherries

Kippered Eggs:  294 calories  9.4 g fat  2.7 g fiber  18 g protein  34 g carbs [31 g Complex] 217 mg Calcium  PB GF  Kippers are traditionally 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                                                                               0.4 oz kippered [smoked, salted, dried] herring                                                                                          ¼ tsp dried mustard                                                                                                                                                    1 tsp lemon or lime juice                                                                                                                                              4 sweet cherries                                                                                                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                         blackish tea or blackish coffee or hot water with lemon

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. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Chicken & Dumpling w: peas

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB  This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with a few busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.

3 pound whole chicken, preferably a fowl for greater flavor, although you will get more meat from a fryer                   ½ cup onion, chopped                                                                                                                                          1/3 cup carrots cut as coins                                                                                                                                  ½ cup celery, chopped                                                                                                                                                   bay leaf  + 3 peppercorns                                                                                                                                                           1.5 tsp Worcestershire sauce                                                                                                                                     2 Tbsp white whole wheat flour                                                                                                                              4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                            per person:   ¼ cup green peas 

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume.   You could stop here.  HINT: save any remaining stock and chicken for excellent soup.  You could stop here.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
oil cured black oliveParmesan cheese
Gouda cheesechive  +  kiwi fruit
mushrooms   +  applesaucericotta cheese, reduced fat
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

Vindaloo seasoning  + garlicchicken breast   +  Parmesan cheese
mushrooms   + pork  +  gingerfresh bread crumbs  + cottage cheese
canola oil  + onion  +  cider
vinegar		mozzarella  + salad greens + carrot
broccoli   +  brown rice   + sugarmarinara sauce [see Saucy, 6 Dec-’17]
Sparkling waterSparkling water