Eggless

June 24, 2018June 23, 2018 ~ 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 2020 Cooking Adventures who are now Following.

Some people just don’t like eggs — don’t want to see them, don’t want to taste them. Not for breakfast, not for dinner. So while we are delighted to eat eggs for breakfast on both Fast Days, that idea is repugnant to others. If you are one, I have some breakfast ideas for you.

Bannock & Bacon: 284 calories 3.8 g fat Bannock & Applesauce 3.2 g fiber 18.7 g protein 43.6 g carbs [33 g Complex Carbs] 176.5 mg Calcium PB For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too. See 15 April 2018 for recipe.

Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs [38 g Complex] 289 mg Calcium] PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamins C and A and D. See 28 March 2018 for recipe.

Herring Plate: 292 calories 8.4 g fat 4.9 g fiber herring Plate w: cherries 12.6 g protein 32.8 g carbs 199 mg Calcium PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. See 30 July 2017 for recipe.

Oatmeal Pudding: 301 calories 3 g fat 3 g fiber 15 g protein 16.3 g carb 198.6 mg Calcium GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS. Make them both, as two are as easy as one, and freeze the other. See 15 Nov 2017 for recipe.

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat 6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium PB The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast. See 21 March 2018 for recipe.

First in the Nation

June 20, 2018June 12, 2018 ~ me ~ Leave a comment

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

New Hampshire, my home state, is proud of its “First In The Nation” status. What that means is that we hold the first primary election of the presidential primary season in the USA. [For those of you overseas, the candidate who wins the most state primaries is usually the one who receives the nomination from his/her party to be the candidate to run for the presidency. This is not parliamentary politics!] Today we celebrate other New Hampshire ‘firsts.’ On June 21, 1788, New Hampshire became the ninth state to ratify the US Constitution, which made the Constitution the law of the land. Other states quickly fell in line, and our Federal Government was established. Also, on June 21, in 1805, the Great Stone Face [later called the Old Man of the Mountain] in Franconia Notch was first seen by European-heritage people. This rock profile became the geologic symbol of New Hampshire and was a famous tourist site. When the rock cliff collapsed in May, 2003, it was a sad day. Our older son, in Michigan for Grad School, was approached by another student who said, “Sorry to hear about your Old Man.” Our son wondered why the other lad knew something about his father that he didn’t know! As for the Old Man, sic transit gloria mundi.

For today’s meals, we feature two recipes from one of New Hampshire’s premier chefs, Hayden Pearson from Greenfield, NH. He was an executive chef in New York and had a well-read column in the Boston Herald. We love his cookbook, full of local recipes and musings on rural life. Both the breakfast and the dinner are based on his recipes.

Rhubarb Pudding: 273 calories g fat g fiber g protein g carbs mg Calcium PB GF – if using GF flour Hayden Pearson has a wonderful dessert called “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

6 Tbsp cooked, mashed rhubarb 1 two-oz egg + 1 egg white 1-1/2 Tbsp sugar 1 Tbsp flour + 1 Tbsp cooked oatmeal OR 2 Tbsp flour OR 2 Tbsp white whole wheat flour 2 Tbsp milk ½ tsp baking powder 1 slice Canadian Bacon [½ oz back bacon] blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure what you need and save the remainder for another use [add it to a fruit smoothie]. Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350° F. until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the beverages. Delicious.

Red Flannel Hash: 249 calories 9.2 g fat 1.9 g fiber 12.6 g protein 17.8 g carbs [16 g Complex] 43 mg Calcium PB GF This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.

1 cup cooked diced beets (1/3” dice) 1/3 cup diced potatoes (1/3” dice) ¼ cup diced onions 2 slices Canadian Bacon/back bacon, diced one 2-oz egg

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before] Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Ahh, good country dining.

Ingredients for next week: breakfast, single portion

Next week, I will offer breakfasts	1.5 two-oz eggs
for Fasters who don’t like eggs.	broccoli + tomato
	black olive
choose one!	cottage cheese + Parmesan cheese
	strawberries
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:

Next week, I will offer breakfasts for	65-calorie corn tortillas
Fasters who don’t like eggs.	cheddar cheese + chicken breast
	enchilada sauce [1 cup = 75 calories]
Choose a dinner from the archives	carrot
	broccoli
	cauliflower
Sparkling water	Sparkling water

Philly

June 17, 2018November 13, 2025 ~ me ~ Leave a comment

Philadelphia, The City of Brotherly Love. In 1682, William Penn received a charter from English King Charles II to establish a colony in the American wilderness. Penn envisioned a haven for his fellow Quakers who were distrusted at home because they would not adhere to the Church of England. The new colony became Pennsylvania [‘Penn’s Woodland’] and the initial settlement was on the banks of the Delaware River. True to his peaceful principles, Penn made a treaty with the local native people instead of treating them with contempt. [Depicted in Edward Hicks’s famous Peaceable Kingdom.] Quakers and other religious dissenters flooded to the colony, and by 1787 Philadelphia was the largest city of the new land. Few cities are so tied to the emergence of our nation, and today tourists flock there to see Independence Hall, the Liberty Bell and the Franklin Institute. Modern attractions include the Philadelphia Museum of Art [Rocky ran up the steps], the public parks, the colleges and universities, the sports franchises, and the long list of locals of movies filmed there.

When the topic is food, two things come to mind: scrapple [a mixture of cornmeal and pork which is sliced and pan-fried] and Philly Cheese-Steak. Our breakfast eggs will be flavored with scrapple, a simple treat. The Cheese-Steak, a favorite since the 1930s, is always served on a hoagie roll often with Cheese-Whiz. But the roll has got to go on a Fast Day, and Provolone was the original cheese in the meal, [besides, I wouldn’t have Cheese-Whiz in the house!] so we cook it in the traditional way and serve it en casserole with a cut-out of famous Pennsylvania bread on top in the shape of the even more famous Liberty Bell.

Scrapple Bake: 290 calories 7.4 g fat 6 g fiber 14 g protein 39 g carbs 220 mg Calcium GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania. Excellent for breakfast, served as a side dish like sausage or combined with eggs in this bake.

1 two-oz egg 1/2 oz scrapple, baked until cooked ½ oz scallion, chopped ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before, bake the scrapple in the oven until firm. Dice it and combine with the scallion. In the morning, set the toaster oven at 350° F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Philly Cheesesteak en Casserole: 264 calories 11 g fat 1.2 g fiber 33.7 g protein 11.3 g carbs [8.9 g Complex] 263 mg Calcium The iconic street food of Philadelphia has been made over for Fast Day. Goes together in minutes.

1 oz onions, sliced 2-1/2 oz rare roast beef, shaved by the deli 0.8 oz Provolone cheese [2 thin slices] 1-1/2 oz broccoli florets 1 slice 80-calorie whole-grain bread, from which you will cut a 3-4” bell

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.

Cousteau

June 10, 2018January 10, 2024 ~ me ~ Leave a comment

Jacques-Yves Cousteau — you know who he is. If you are part of my generation, your interest in environmentalism and the ocean are probably due to him. Back when I was teaching Oceanography, every student knew his name. He was born on June 11, 1910 in South-Western France. While growing up, he loved swimming and mechanical tinkering. During WW2, Cousteau was in a spy ring as part of the French Resistance and during that same time, developed the ‘Aqua-Lung‘ with Émile Gagnan. It was debuted in 1948, when the two engaged in the first underwater archeology project involving divers using what is now called ‘SCUBA’ gear. He, his team, his mission, and his ship Calypso were popularized in the hit TV series The Undersea World of Jacques Cousteau, which opened the world’s eyes to the wonders beneath the waves.

In sea water, one is nearly weightless — but not so on land. Hélàs, out of the water, we are well-aware of our weight. If you want to do something to transform your body, join me in Fasting 2 days each week. It can make a big difference. The featured breakfast uses flavors popular in Southern France: salt cod and garlic. Put them in eggs for a taste of the sea from Marseille, Cousteau’s home port. Dinner puts the fish in a ‘boat’: a tip of the hat to finned sea creatures and to Cousteau’s famous ship.

Marseille Omelette: 297 calories 8 g fat 2.6 g fiber 22 g protein 33 g carbs [29 g Complex] 231 mg Calcium PB GF Garlic, tomatoes, salt cod, and lavender: all flavors of Marseille on your breakfast plate.

1 ½ 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 1/3 oz salt cod, soaked 1 clove garlic, minced large pinch dried lavender OR herbs de Province 2 oz sliced fresh tomatoes 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]

The night before: Soak the salt cod in water for 30-40 minutes, until softened. Mince and combine with the garlic and lavender. Next morning: Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs with the flavorings and pour into the hot pan. Instead of scrambling it, allow it to cook until the bottom is cooked and the top is firming up. Gently flip it to the other side to cook briefly. Plate with the tomatoes. Serve with the beverages of choice.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime. Cucumber Boat w: salmon and 3-bean salad

one 3.5 oz cucumber, of which you will use half to serve one person 1/2 Tbsp watercress sauce, optional 2¾ oz cooked salmon 1 tsp Dijon mustard 1/8 oz leek ½ cup 4-bean salad

Slice the leek and blanch until soft in a little water in the microwave. In a bowl break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boats and plate with the 4-bean salad.

A & R

June 6, 2018June 3, 2018 ~ me ~ Leave a comment

Five years ago, our dear older son married his dear wife in a beautiful ceremony in the Garden of Old Roses at the Botanical Garden at Berkeley, California. As a couple and as individuals, they are committed to each other, to social justice, to good literature, and to good food. One of their avocations is traveling to far-flung locations, where they soak up the local culture and gobble up local flavor. Sounds like a good life to me and I wish them many, many more happy years of doing just that.

After a visit to Japan, our son perfected the breakfast that is featured below and taught me how to prepare it. The dinner is a nod to their travels in South-East Asia and their enjoyment of curry.

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this the eggs are the main attraction. Japanese Rolled Eggs w: leek & crab, S-bs

1 ½ 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 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Halibut in Thai Coconut Curry: 265 calories 14 g fat 1.7 g fiber 21 g protein 9.7 g carbs [5 g Complex] 139 mg Calcium PB GF This is from Alaska from Scratch by Maya Wilson and it is delicious. Halibut w: Coconut Curry

1 tsp olive oil, separated: 1/2 tsp + 1/2 tsp 2-3 cups spinach, lightly packed 1 Tbsp shallots, chopped 3/4 Tbsp Thai red curry paste or more to taste 1/4 cup chicken broth 3 oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1-1/2 tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens just begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes more. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per 1/2” of thickness. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday I will discuss some calculations involved in Fasting
salt cod
olive oil	Enjoy a breakfast from the Archives
garlic
melon
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

cooked salmon	Next Thursday I will discuss some calculations involved in Fasting
medium cucumber
4-bean salad [Sidekicks I Sept 17, 2017]	Enjoy a dinner from the Archives
Watercress Sauce [Sidekicks II Oct 4, ’17]
Dijon mustard
leek
Sparkling water	Sparkling water

Mixed up

June 3, 2018May 30, 2018 ~ me ~ 2 Comments

Do you have those days when things seem all mixed up and normal tasks don’t seem normal at all? With luck, those are infrequent, although those who study the brain counsel us not to get in a rut. Learn a new skill; go home a different way; eat with the other hand. Shaking up the routine can build new neural networks in the brain, which is good for brain health. Fasting is also good for brain health. One study showed that mice who ate a calorie restriction diet actually grew new neurons! I’m all for that.

Today’s meals mix it up a bit. The eggs are flavored with the green chiles of New Mexico — but instead of rolling it in a tortilla, we’ll use a French buckwheat crêpe. The dinner is a sushi which is not in rolls and does not contain raw seafood. The word ‘sushi’ really means ‘sour-tasting rice’ and we do serve rice here with lots of delicious toppings as an Edo-style scattered sushi.

Green Chile-Egg Crêpe: PB The bite of the green chiles, the nutty taste of the crêpe, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand. Green Chili-Egg Crepe

1 crêpe [see SIDEKICKS I, Sept 17, 2017 for recipe] one 2-oz egg 2 Tbsp roasted green chiles 1 oz pears blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crêpe: wrap in a tea-towel and put in the microwave for 1 minute OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crêpe with the fruit, put the egg on top of it, then fold over. Pour the beverages and put some zip in your morning.

Mixed Sushi: 286 calories 8.5 g fat 3.6 g fiber 18.8 g protein 33.7 g carbs 39 mg Calcium PB GF Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch/dinner another day. Made to be served at room temp.

1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a meal 1 tsp rice wine vinegar 1 egg 1 tsp soy sauce + pinch sugar [sugar is optional] 3 oz avocado, in long slices 1 oz grilled beef, in long strips OR substitute grilled chicken breast 2 oz smoked salmon, in long slices 2 oz cucumber OR zucchini in long slices

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

Decoration Day

May 27, 2018May 26, 2018 ~ me ~ Leave a comment

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

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

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

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

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

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

SPICY

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

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

Victoria Day

May 20, 2018May 20, 2018 ~ me ~ Leave a comment

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

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

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

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

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

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

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

Ramadan

May 16, 2018February 15, 2020 ~ me ~ Leave a comment

Fasting is done for health reasons, to lose weight, and more traditionally for religious reasons. Fasting shows one’s dedication to the religion by doing something that seems so impossible: giving up food. The season of Ramadan is occurring now from May 15 to June 14, during the 9th month of the Muslim calendar. Since the calendar is based on the moon, the celebration of Ramadan happens 11 days earlier every year. Ramadan observes the period of time during which the Quran was revealed to the Prophet Muhammed. People read the Holy Book, attend prayers, enjoy time with their families, and engage in charities. During the celebration, adults do not eat or drink from sunrise to sundown. Two meals are enjoyed daily, before sunrise and after dark. The purpose of the fast is to focus the mind and gain control over the body. Many practitioners say that the benefits of fasting last longer than the month itself. Although the Islamic world stretches all around the globe, our menu is taken from northern Africa. Eggs are a popular protein source during Ramadan, while lamb and vegetables could typically be part of a proper dinner.

Moroccan Omelette: 273 calories 8 g fat 2.9 g fiber 15.3 g protein 36 g carbs 208.7 mg Calcium PB GF Suggested by our First-born, this is the easiest breakfast in the world to prepare. For the compete flavor profile, serve with mint tea.

1 ½ 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 tsp or more ground cumin 5 Bing cherries MINT TEA, blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie or unpasturized apple cider

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor.

1 oz lamb, ground [raw] or diced [cooked] 1 cup Mediterranean Vegetables [see Sidekicks I, 17 Sept, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday, I will post some tasty treats involving spices.
asparagus	choose a breakfast from the archives
cooked brown rice
smoked haddock [finnen haddie]
1/2 & 1/2 + curry power + nutmeg
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:

whole wheat slider buns [100 calories]
barbecued beef	choose a dinner from the archives
BBQ sauce [ <60 calories/fl oz]
cherry tomatoes
carrots

Sparkling water	Sparkling water

	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

Eating well with creative recipes while following the Fast Diet

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Philly

Cousteau

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Mixed up

Decoration Day

SPICY

Victoria Day

Ramadan

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