Calvin

July 8, 2018February 15, 2025 ~ 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. 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 the town of 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, Switzer-land 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: 146 calories 10 g fat 0.5 g fiber 9 g protein 6 g carbs 90 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.

One 2-oz egg ½ oz Camembert 1 tsp Dijon mustard grating of nutmeg 2 oz strawberries OR 1.5 oz apple slices optional: blackish coffee or blackish tea or lemon juice & hot water optional: 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!] 1 g fiber 22 g protein 7 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.

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 and enjoy a meal of remarkable flavor.

SPICY

May 23, 2018April 23, 2024 ~ me ~ Leave a comment

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

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 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

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

GINGER-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. 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

January 31, 2018October 25, 2018 ~ me ~ Leave a comment

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

December 13, 2017July 18, 2025 ~ me ~ Leave a comment

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.

Our foods for today highlight Danish flavors at breakfast and codfish — a Baltic favorite — for dinner.

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.

++ 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 ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

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: for the fish & cheese only: 145 calories… 6 g fat… 0 g fiber… 33 g protein… 0.2 g carb… 129 mg Calcium… PB GF Another winner from the Fast Diet book. Add any vegetables of your choosing to fill out the plate and to add another 150 calories.

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 calories] 3 oz green beans [26 calories] -OR- ½ cup peas [62 calories] -OR- ½ cup carrot coins [12 calories] 3 oz broccoli florets [30 calories] -OR- 2 oz parsnip, sliced as coins [42 calories] 1 cups salad greens + ½ tsp lemon juice + 1 tsp olive oil [48 calories] -OR- 3 oz tomatoes [15 calories] 1.5 cup whole sugar snap peas [39 calories]

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
reduced fat cottage cheese	Jarlsberg cheese
optional smoothie	optional beverage
optional beverage	optional 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

Country Tastes

March 26, 2017November 19, 2019 ~ me ~ Leave a comment

Many a diner and small restaurant has lured customers with promises of ‘country cooking.’ Many cookbooks have been written about the way people cook in the countryside of France, England, Germany…..you get the point. For my taste, give me good tasting food made from fresh country products. And we can enjoy it on a Fast Day, too. Clean your plate.

Hash and eggs is a classic diner item. But our’s is healthy and delicious with black beans and sweet potato. From Joanne Harris’ cookbook of the French countryside, comes a recipe from the ocean and the fields. Yum! Read more about why we should do intermittent fasting in this article: http://news.yahoo.com/does-intermittent-fasting-benefits-science-suggests-yes-173453757.html

Sweet Potato Black Bean Hash: 284 calories 5.6 g fat 7.6 g fiber 43.3 g carbs 278.3 mg Calcium PB GF Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good. Sweet Potato:Black Bean Bake

½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs] 2 Tbsp yellow onion, diced ¼ red pepper, sliced salt & pepper + ¾ tsp paprika + ¼ tsp cumin ½ cup spinach roughly chopped 3 oz black beans = ½ c. one 2-oz egg blackish coffee or blackish tea or lemon in hot water NB: no smoothie today

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. Add spinach and 2 more Tbsp water, and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg.

Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium PB GF This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel, this one’s for you. Mackeral stuffed w: leeks

Two 2-oz mackeral fillets to total 4 oz per serving salt & pepper 2 tsp grainy mustard, like ‘country Dijon’ oregano ¾ of an ounce of sliced leeks ground coriander 3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables.

Fasting While Feasting

March 8, 2017March 4, 2017 ~ me ~ Leave a comment

Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs. Now at the Lenten season, it is not too late to begin Fasting: either for religious reasons or health reasons. Just like dieting, if you stray, you can always get back onto the path. Here are some suggestions for meals that will meet the requirements any day you choose. Welcome to MLE who is now following. [Thanks, Peg.] Check out the bottom of the page for next week’s shopping list and a recipe for some fabulous Mexican Pickled Vegetables.

Moroccan Tuna posted under ‘Western Med’ February 5, 2017

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016 Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016 Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016 Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016 Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

INGREDIENTS LIST FOR NEXT WEEK’S MEALS: one portion servings breakfast:

1 two-oz egg	1.5 two-oz eggs
¼ oz bleu cheese	3 Tbsp Mexican Pickled Vegetables
cottage cheese cheese, low-fat [or ricotta]	1/3 oz Cheddar cheese
Parmesan cheese	pear or apple
salt, pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

dinner:

2.5 cups baby salad greens	1 oz thinly sliced corned beef
2.5 oz beets	1/3 cup Bechamel sauce, plain
1.25 oz bleu cheese	1/4 oz Swiss cheese, from deli
1.5 oz tomatoes, fresh	1.5 cups cabbage
1 oz white beans, canned
Olive oil + balsamic vinegar

Mexican Pickled Vegetables: This Yucatan treat comes to us via It’s All American Food by David Rosengarten. Quantities given to make one quart. Easily doubled. NB: Will keep in the refrigerator for several weeks. NB: The longer it sits, the spicier it gets. Super as a side dish; a nibble; an ingredient.

2 cups cauliflower florets 1 and ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal ½ cup zucchini, sliced into 1/3” rounds 2-3 jalapeno peppers, sliced thinly ½ cup white vinegar 1 cup cider vinegar 1 cup water 3 Tbsp sugar [do not use sugar substitute when pickling] 1 Tbsp kosher salt 1.5 tsp dried oregano, Mexican if you can get it ¾ tsp peppercorns ½ tsp coriander seeds ½ tsp dried thyme 1.5 bay leaves, crumbled ½ large onion, thinly sliced 3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold. Very pretty. Very yummy.

Marching Along

March 5, 2017February 22, 2017 ~ me ~ Leave a comment

It is now March. If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.

Ham Bake: 286 calories 7.2 g fat 1.9 g fiber 15.5 g protein 35 g carbs 282 mg Calcium GF

1 two-oz egg ¼ oz 3 % fat ham from the deli, minced 1 Tbsp reduced fat ricotta 1 tsp Parmesan cheese, grated large pinch of crumbled sage + salt & pepper to taste ¼ cup blueberries or 2 oz unsweetened applesauce blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Lobster Thermador: 269 calories 13.4 g fat 5.5 g fiber 29 g protein 18.4 g carbs 130.5 mg Calcium PB GF Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries. lobster-thermador

¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts. ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Happy Birthday #2

February 15, 2017February 15, 2017 ~ me ~ Leave a comment

Tomorrow will be my husband’s birthday. If ever there were a poster child for the Fasting Lifestyle, he’s it. When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long. We are almost to 4 years on the diet, and still follow it. Even when I’m not home, my husband sticks to the diet. Because he enjoys the food and he realizes the benefits of the plan. I’m glad he’s on board, because I love him and want him to be healthy for years to come. P, YTQ.

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

Turkey Picatta: 257 calories 5 g fat 1.3 g fiber 31 g protein 21 g carbs 28 mg Calcium GF

4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice], slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it.

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person: Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch. breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white	4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese	1 oz mushrooms
1 clove garlic	2/3 oz Jarlsberg cheese
1 cup cooked spinach	Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives,	Onion, 1 oz
Melon, 1- 2 oz	Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner: NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z	Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled	Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers]	¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp	Black olives, 2, oil-cured
1.2 slices peperoni	Red onion 2 tsp chopped
½ tsp flavorful finishing oil	Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked	Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015 need: buckwheat flour, unbleached white flour, 2 eggs	1.5 c. chicken stock carrot slice onion slice 3 T butter ½ c half & half 3 T white whole wheat flour ½ c skimmed milk 1 wedge Laughing Cow cheese

New Look

February 12, 2017February 11, 2017 ~ me ~ Leave a comment

On this day in 1953, Christian Dior presented his fashion collection which came to be called ‘The New Look.’ It featured a belted waist and a wide skirt, sans poodle. Would you like your own new look? More svelte, perhaps? It is possible with the Fasting Lifestyle. Shop today for ingredients, and start working on your new look tomorrow. And then read this review of the Fast Diet by WebMD. http://www.webmd.com/diet/fast-diet-review

Sausage-Egg Bake: 303 calories 7.6 g fat 1.4 g fiber 17.2 g protein 32.7 g carbs 211 mg Calcium GF Quick and yummy: can’t beat that. sausage-egg-bake

1 two-oz egg 1 chicken breakfast sausage, cooked [I like AlFresco frozen sausages, 50 calories/link] 1 Tbsp low-fat cottage cheese pinch marjoram, salt, pepper ½ oz unsweetened applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Crab-Stuffed Flounder: 273 calories PB GF – if using GF bread HINT: Serves 2 [two] but recipe could easily be cut in half. Simply delicious.

½ cup crab meat 2/3 ounce egg [white and/or yolk] 3 Tbsp scallion, chopped 2 tsp Dijon mustard 1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread chopped parsley, salt, and pepper 11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 diners 1 tsp butter 2 tsp shallots, chopped ¼ cup white wine per person: 1 cup lettuce dressed with ½ tsp olive oil and ½ tsp vinegar

Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 10 minutes or until the fish is cooked and opaque. Prepare the salad. When serving the fish, pour the pan sauce over top.

Ground Hog Day

February 1, 2017January 20, 2017 ~ me ~ Leave a comment

In the movie of that title, the main character relives the day over and over until he gets it right. So I’m going to repeat some advice which I’ve printed before, in the hope that it will get you over the hump on a Fast Day so that you can maintain the Fasting Lifestyle. Stick to those resolutions made in January. [No ground hogs were harmed in the making of this Blog]

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. The 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 [Feb. 11] or Chicken Noodle Soup [Jan 19]. 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.

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.

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, out of mind.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

dieting

Calvin

SPICY

Groundhog Day

Tycho

Country Tastes

Fasting While Feasting

Marching Along

Happy Birthday #2

New Look

Ground Hog Day

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