Roi Soleil

May 13, 2018February 15, 2022 ~ 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 buildingtheloveshack who is now Following.

Louis XIV, Louis the Great, The Sun King [Roi Soleil] was the longest-reigning monarch in French or European history: 72 years. How did he achieve that? By being crowned king on May 14, 1643, when he was 4 years old. If you watch the TV series Versailles, you get the sense of a monomaniac on the throne — being hailed as supreme ruler while a toddler might do that to you! Louis was the driving force of French culture of his era, gathering artists [Le Brun], architects [Mansart], landscapers [LeNôtre], musicians [Lully], and playwrites [Molière] to his court to create works which still dazzle us today. And Louis did not simply pay them to get on with it, he collaborated, suggested, and astonished his contemporaries with his range of knowledge and skill. He was a wonderful <touche à tout> but not the best of kings. The Château de Versailles is his masterpiece of French Baroque style. In honor of Louis, our eggs are full of rich dainties and named after the church where French kings were traditionally crowned. The dinner features oysters, which Louis loved [wagon-loads of bivalves were moved from the coast to Versailles weekly] and sparkling wine. [A purist would say that Champagne as we know it had not been developed in the time of Le Roi Soleil, but Limoux from southern France had been around since 1531.]

Saint Denis ScrOmelette: 295 calories 9 g fat 3.1 g fiber 18 g protein 35 g carbs 215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.

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. 1 Tbsp leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries 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 leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. Breakfast fit for a king.

Oyster Feast with Bubbly: 272 calories 10 g fat 2 g fiber 12.5 g protein 16 g carbs 83 mg Calcium PB Got something BIG to celebrate: how about a plate of raw and baked oysters with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

18 medium Eastern oysters, raw 9 tsp chevre cheese 4 saltine crackers as medium-fine crumbs 3 cups lettuce 2 Tbsp raw herbs, [such as thyme, rosemary, chives], chopped 1 oz grated carrots 3 oz tomatoes, cherry or standard 1-1/2 tsp olive oil + 1-1/2 tsp good vinegar + pinch flavored salt per person: 4 oz Sparkling Wine [such as Champagne]

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keep the oyster in the bottom shell. Carefully put half oysters on an oven-proof pan. Sprinkle each of those oysters with a pinch of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, vinegar and herbs. Toss lettuce and carrots with the dressing, add a pinch of salt and top with tomatoes. Plate the raw and baked oysters with the salad, pour your bubbly. Salut!

Rustic

May 9, 2018April 26, 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.

“Rustic” has several connotations. As an adjective, it means ‘typical of the countryside’ . As a noun, it is a slighting implication that a person is uncultured and a little slow. Think of Shakespeare’s ‘Rustics’ who stage a play in MidSummer Night’s Dream. ‘Rustic furniture’ is fashioned from unfinished wood or in woodland themes. ‘Rustic decor‘ comes in and out of style. Stonework which is ‘rusticated‘ is rough-hewn. Rustic food, on the other hand, can make your mouth water. The thought of a well-stocked picnic basket is enough to warm the heart of Yogi Bear or The Water Rat. Marie Antoinette played at being a shepherdess and Manet’s Déjeuner sur l’Herbe glorifies the idea of a <fete champetre>, tho’ I do hope the woman puts her clothes on before going home! Let’s celebrate rustic foods for breakfast and dinner. If warm enough, eat outside.

Rustica Scromelette: 292 calories 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 with 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. You can also prepare the melon beforehand. 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.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs	1.5 two-oz eggs
3% fat ham + Bing cherries	ground cumin
leek + garlic	Bing cherries
mushroom	mint tea
chicken liver pate
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:

9 Eastern oysters	ground lamb
chèvre cheese	Mediterranean Vegetables [see Sidekicks I, 17 Sept. 2017 for recipe]
Saltine crackers	brown rice
lettuce + oil + lemon juice + herbs	Gruyère cheese
5 oz sparkling wine

Sparkling water	Sparkling water

Brahms

May 6, 2018April 29, 2023 ~ 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: a simple way to lose weight and be healthier. Welcome to Daimary John who is now Following.

Tomorrow will be the birthday of Johannes Brahms. My mother used to sing his Wiegenlied to help us get to sleep. This is what I remember of her lyrics:

Lullaby and goodnight, / With roses bedight,
With lilies o’er spread / Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit! But back to Brahms. Born in 1833, he grew up in a musical family. Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels. He composed at an early age and conducted an orchestra when he was 11! Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking. Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health? Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg. The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake: 265 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium PB GF Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

one 2-oz egg 1.5 Tbsp Puttanesca sauce 1/2 Tbsp Parmesan, grated ¼ cup peaches canned in juice 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] or lemon in hot water

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana: 279 calories 8.2 g fat 4.8 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour 1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia 1/4 cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced thinly 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Floralia v. 4.0

May 2, 2018July 25, 2018 ~ me ~ Leave a comment

Happy Floralia! Since 240 BC, the Romans celebrated the Goddess Flora during the first days of May. What a charming idea: a goddess of flowers! Floral wreaths were worn as people celebrated the return of Spring. To this day, the town of Càparra observes the festival. [Perhaps it is more for the tourists than for the goddess…] Southern France, which the Romans called Gaul, embraced the idea wholeheartedly. In the 1400s, the Limbourg brothers depicted May as a time for courtiers to go out into the countryside to enjoy the flowers, emerging leaves, and the fresh air. Towns and cities today hold floral exhibitions and decorate with flowers to mark the occasion. The featured breakfast includes fresh herbs with the eggs: both symbols of Spring. Dinner is Springtime itself: with asparagus, egg, light flavors of citrus and shrimp, and a spicy dressing to hint of hot weather to come. Wear green! Walk outside! Enjoy the May air! Be slimmer for Summer.

Herb Scrambled Eggs: 268 calories 7.6 g fat 2.5 g fiber 20 g protein 35 g carbs 208 mg Calcium PB GF Take a walk in the herb garden, then put the herb garden in the breakfast. Herb Scramble, no toast

3 two-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender salt & pepper to taste 2 oz table grapes OR 2 oz canteloupe OR 3 oz strawberries blackish coffee or tea or lemon with hot water 5-6 oz green smoothie or fruit smoothie

Whisk the eggs with salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. When bottom of eggs are set, sprinkle the herbs over the eggs, fold, and plate with fruit. Toast the bread, brew the beverage, pour the smoothie, and you are good to go.

Springtime Shrimp Salad: 192 calories 7 g fat 3.6 g fiber 17 g protein 17 g carbs 114 mg Calcium PB GF In Spring, the clementines are decreasing in the markets as the asparagus is increasing. A salad with shrimp is delightfully delicious.

2 cups mesclun OR baby greens 2.5 oz cold-water shrimp 8-9 sections clementine 1-3/4 oz asparagus ¾ oz mango ½ hard-boiled egg 2 tsp Spicy Aioli Dressing**

**Spicy Aioli Dressing makes 3 Tbsp 2 tsp olive oil mayonnaise 1 tsp Sriracha pinch granulated garlic 2 tsp lemon juice Whisk all ingredients together until smooth.

Prepare all the ingredients, cutting or cooking as necessary. Combine the Dressing and measure 2 tsp into a large bowl. Toss the salad greens with the Dressing and a pinch of salt. Turn onto the serving plate and arrange the other ingredients atop the greens. Enjoy the colors and flavors of Spring.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Puttanesca sauce [see SAUCY, Dec 6, ’17]	crushed tomatoes + onion + garlic
Parmesan cheese	ricotta + mozzarella cheeses
	Italian herbs + crushed red pepper
peaches canned in juice	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:

white fish + flour + egg white	roast beef to make 1 cup ground
fresh bread crumbs	potato + cauliflower
Parmesan + mozzerella cheeses	one 2-oz egg
crushed tomatoes	1/2 cup low-fat beef gravy
basil + capers + lemon zest	peas OR salad with vinaigrette
green beans	tomato
Sparkling water	Sparkling water

Two Cities

April 29, 2018June 20, 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 Maria who is now Following.

Do you remember reading A Tale of Two Cities? The dread of the Terror, the evil of Madame Defarge, the shoemaking of Dr Manette, the heroism of Sydney Carton — wow! What a story! It was in the 9th grade curriculum and I read it avidly. First released in publication on April 30, 1859, it be came another hit for author Charles Dickens. The author promotes social justice and spins a ripping yarn in the historical novel which is said to be the best selling book of all time. It is time to reread this classic. Start over breakfast in Paris and end over dinner in London. In honor of the two cities, we will begin the day with a meal inspired by Parisian charcuterie, and end the day with Fish & Chips, but not the way they serve it in England. The book’s plot had twists and turns, so our dinner is out of Portugal.

Charcuterie Bake: 278 calories 10 g fat 3.2 g fiber 17 g protein 37 g carbs 198 mg Calcium GF One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. My Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast. Charcuterie Bake w: pears

One 2-oz egg 1/2 oz chorizo sausage ½ Tbsp chèvre cheese, the creamy type ¼ tsp Dijon mustard herbes de Province 1-1/2 oz pear blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or natural apple cider

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice. Cream together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Portugese Fish & Chips: 260 calories 6.3 g fat 4.7 g fiber 24 g protein 28 g carbs [27 g Complex] 60 mg Calcium PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful. Portugese Fish & Chips

3 oz tilapia or hake 1 fl. oz lime juice or lemon juice 1 egg white + 1 egg yolk 1.5 Tbsp white whole wheat flour 3 oz sweet potato, peeled ½ tsp canola oil ½ tsp granulated garlic + ¼ tsp paprika + black pepper 2 oz asparagus

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into 1/4” slices. Cut each slice into 1/4” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on Low to simmer. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up.

For the Birds

April 25, 2018April 26, 2018 ~ me ~ Leave a comment

John James Audubon: champion of wild birds; American defender of wildlife; founder of the Audubon Society. Not so fast. He was a man of two worlds and of two personas. The famous bird artist was not an American by birth: he was born on the wrong side of the blanket in Haiti to a French ship owner and his housekeeper. His name at birth was ‘Jean Rabin.’ Ultimately adopted by his father and his father’s wife, Rabin’s name was changed to Jean-Jacques F. Audubon. An education centered around art and dancing did not help when he was sent to Pennsylvania to escape Napoleonic conscription and to run the family lead mine. [On the way to America on a false passport, he changed his name to John James.] After marriage and the arrival of children, Audubon tried shop keeping in Kentucky and life as a miller, before working as a portrait painter and dance instructor. Earning praise for his paintings of birds, Audubon went on an extended hunting trip: he would shoot birds, wire them into lifelike poses, and paint them. Meanwhile, his wife supported the children by working as a governess. In 1836, publishers in Scotland and England agreed to publish his large-format book Birds of America, Audubon’s seminal work depicting more than 700 species. This work raised him from obscurity and secured him some financial stability. He actually had nothing to do with the Audubon Society: that was founded by an admirer after Audubon died. One idea of Audubon’s persists in the study of birds: he developed the concept of ‘bird banding.’ Tomorrow, on Audubon’s birthday, we will eat the gizzards of birds he might have killed for breakfast [that’s <gésier> in French] and eat pheasant, a common game bird, for dinner. Bon apétit.

Gizzard ScrOmelette: 292 calories 10.7 g fat 2.4 g fiber 17.6 g protein 32 g carbs [29 g Complex] 212 mg Calcium GF Yes, really: gizzards. High in protein, low in fat . You could try this with the gizzard that is in the giblet package at Thanksgiving time.

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1/2 oz gizzards, cleaned and simmered in seasoned stock for 1 ½ hours [HINT: cook up a bunch of gizzards at the same time for future use] 1 clove garlic, minced sage + salt + pepper 1 oz applesauce Blackish coffee or tea or lemon with hot water 5-6 oz fruit smoothie or natural apple cider

Spritz a non-stick pan with olive oil or non-stick spray. Slice the gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Pheasant Casserole: 250 calories 9.5 g fat 5.4 g fiber 22.5 g protein 21.6 g carbs [19 Complex] 86 mg Calcium PB This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the 18^thcentury. 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. This uses left over cooked pheasant meat and works well. 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 in the photo] 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

1 two-oz egg	1.5 two-oz eggs
chorizo sausage	fresh herbs
chèvre cheese	melon or strawberries
herbes de Province + Dijon mustard
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, single portion:

firm-fleshed white fish	salad greens
lime or lemon juice	clementine or tangerine sections
flour + egg	hard-boiled egg + mango
sweet potatoes + canola or peanut oil	cold-water shrimp
paprika + granulated garlic	asparagus
asparagus	Srircha aioli + lemon juice
Sparkling water	Sparkling water

Saint George

April 22, 2018April 22, 2018 ~ me ~ Leave a comment

Saint George and the Dragon — now there’s an iconic image: The noble knight rescues the fair princess by killing the dragon. Sigh. So romantic. The real Saint George was born to Greek parents who were Christians in the 3rd century AD. He joined the army and soon attained high rank and favor with the emperor. This did not do any good when Emperor Diocletian decided that all Christians had to be purged from the army. George voluntarily declared that he was a Christian and maintained his faith despite the emperor’s efforts to bribe him to change his mind. His example is considered heroic since a horrible death was his fate. Where does the dragon come in??? Some say the dragon represents an evil local king, subdued by George and his soldiers. Some say the dragon was an actual crocodile to which the locals were going to offer a princess [after daily sheep were not enough]. Some say the dragon represents internal struggles of faith and ethics. What is your dragon? Do you want to lose weight but fear you won’t succeed? The Fast Diet is here for you. Today’s breakfast has the Greek component of St George’s life: the classic flavors of moussaka. The dinner represents England, a country which has embraced the legend of St George as part of its national mythology. What is more English than Steak & Mushroom Pie?

Moussaka Bake: 277 calories 8.6 g fat 2.8 g fiber 15 g protein 35 g carbs 216 mg Calcium PB GF The lamb, the eggplant, the feta – what’s not to like about this delicious Greek combination? Moussaka Bake w: melon

1 two-oz egg 1 Tbsp moussaka sauce** HINT: Prepare days before and refrigerate. 1/8 oz feta cheese, diced or crumbled 2 tsp parsley, chopped 2 oz melon nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

**Moussaka Sauce [makes 3 cups] 1 pound eggplant, skinned and cubed 1 pound ground lamb 1/4 cup chopped onions 1/2 tsp cinnamon 1 cup Marinara Sauce [see Saucy Dec. 6, 2018 for recipe] Cook the lamb in a little water, it will give off its own fat. Drain the fat from the lamb and run the meat under hot water to remove more. Cook eggplant and onions until onions are translucent. Add marinara sauce and cinnamon and cook until eggplant is soft. Run through a food processor, then add the meat. Use to prepare a Moussaka Casserole or put on pasta.

Spritz a ramekin [for 2 people, my husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Stir the cheese, parsley, and sauce together then whisk in the egg. Pour into prepared baking dishes and bake for 12-15 minutes. Prepare the hot beverage and the smoothie. Plate the bake with the melon and savor the moment.

Steak & Mushroom Pie: 277 calories 4.8 g fat 6.9 g fiber 27 g protein 25.6 g carbs 34 mg Calcium Two very compatible flavors together again, topped [not encased] in puff pastry. Similar to a meal enjoyed at The Sign of the Angel in Lacock, Wiltshire, England. A real treat. HINT: recipe serves 2 [TWO], photo shows one serving.

4 oz grilled sirloin steak [leftover from a previous meal?] 1.5 cups mushrooms 1 Tbsp red wine ¼ cup creamed onions ½ tsp thyme + salt & pepper to taste 1/6 sheet puff pastry [Pepperidge Farm, frozen sheets are easy to find and use] per person: 1/3 cup peas

Thaw the frozen puff pastry for 40 minutes on the counter. Rewrap and return one sheet to freezer. Remove one of the sheets, unroll it carefully, and cut the sheet into 6 squares. [TIP: stack the remaining 5 pieces with waxed paper or cling wrap between the layers. Pop into a zipper bag and freeze for later use.] Cut the steak into 1/2”-1” cubes. Combine the meat with the mushrooms, wine, onions, seasonings in an oven-proof dish just large enough to hold the meat mixture yet large enough to be topped with the puff pastry. Heat the meat mixture until it is warm. Lay the puff pastry on top, decoratively slitting the crust. Bake at 400 F. about 15 minutes, until the crust is well-browned. Cook the peas and imagine that you are in an English country restaurant.

the Rude Bridge

April 18, 2018April 13, 2021 ~ me ~ Leave a comment

By the rude bridge that arched the flood, Their flag to April’s breeze unfurled, Here once th’embattled farmers stood and fired the shot heard ’round the world.

Thus Ralph Waldo Emerson’s Concord Hymn commemorated the events of April 18-19, 1776 in Massachusetts. The British had decided the night before to march on Lexington to seize weapons and capture Samuel Adams who was a local fire-brand. They marched all night to surprise the local militia. But William Dawes and Paul Revere were tipped off and they were “Ready to ride and spread the alarm/ To every Middlesex village and farm.” [Paul Revere’s Ride by H. W. Longfellow] Farmers in that area were members of the Minute Men, so called because at a minute’s notice they could grab their rifles and be ready to fight. As a result, the locals were prepared. Forty militia had a tense standoff on the village green against 240 English in Lexington. A shot was fired [no one knows by whom], followed by volleys of bullets on both sides. Seven ‘Americans’ dead, the Redcoats then continued to Concord. At the Old North Bridge over the Concord River, they were met by 400 enraged residents who forced the English to retreat back to Boston. Sniper fire from the Minute Men killed dozens more English and showed the potential for guerrilla warfare. Thus began the American Revolution.

Those loyal Minute Men were backed up by wives and mothers who could keep a meal handy for a man who might leave or show up at all hours. A pot of pork and beans could turn into a hearty breakfast. Fish cakes could be made quickly to satisfy a hungry farmer or soldier. Read some Longfellow and be ready in a minute to change your life for better.

Pork ‘n’ Beans ScrOmelette: 297 calories 8 g fat 3.1 g fiber 17.4 g protein 36 g carbs 211 mg Calcium GF As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping. Pork n Bean Scromlette

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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds. If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Fish Cakes: NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size. Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size. Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium 212 calories 4.2 g fat 4.8 g fiber 9.6 g protein 34 g carbs 52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes. PB GF This recipe is from Legal Seafood Cookbook, from the restaurant chain of the same name in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way. Fish Cake w: beets, salad

1/3 cup green or white onion, chopped 1- 2/3 cup mashed potatoes [no milk, no butter] ¼ tsp dry mustard + salt + pepper 1 two-oz egg 2 Tbsp milk 6 oz cooked fish [cod, haddock, flounder, tilapia, perch, salt cod, salmon or a mixture], flaked into small pieces 1 tsp butter ½ cup pickled beets 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant	chicken or turkey gizzards
feta cheese	garlic
	applesauce
	sage
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:

grilled sirloin steak	pheasant meat
mushrooms	cabbage
red wine	carrots
creamed onion	Arnold Multi-grain Sandwich Thin
peas + thyme	onion
puff pastry [purchased sheet]	pheasant or chicken gravy
Sparkling water	Sparkling water

Spirit of ’45

April 15, 2018April 2, 2020 ~ me ~ Leave a comment

On April 16, 1746, the Scots army was defeated by the English at the Battle of Culloden, ending the Jacobite Rising. Since 1745, Bonnie Prince Charlie [Charles Stuart] had been raising an army and razing towns held by the English. The goal was to put a Catholic Stuart back on the throne of England and Scotland. Often depicted as a fight between the rag-tag kilted Highlanders vs the might of the German king of England [George II], the sides were more evenly matched than that. The end came due to lack of supplies, poor battlefield conditions, and some good soldiering by the English: it was a slaughter. The romance of the doomed Young Pretender was perpetuated and Scots clung to it with a wish for independence [Braveheart revisited]. It has brought us “The Skye Boat Song,” the novels and TV series Outlander, and Drambuie liqueur. We will start our day eating Scottish bannocks [in honor of the 1314 battle at Bannockburn] and end with the quintessential Scottish comfort food, Cullen Skink. Alas for the ‘King over the Water’.

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

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

Prepare the bannock according to the recipe and bake. HINT: if you prepare and bake extra bannock, they freeze well or can be used for a meal later in the week. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the optional beverages. Simple and delicious.

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

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

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

Anniversary V

April 11, 2018July 26, 2018 ~ me ~ Leave a comment

Five years ago, my Own Dear Husband and I made an important decision: it was time to start the Fast Diet. We had seen the TV show and were inspired to read the book. Then what did we do? 1. We chose some recipes from the Fast Diet Book to try for dinners. 2. I calculated the calorie count for some favorite breakfasts. [Since you read this Blog, you know that is all done for you] 3. We wrote on the calendar what we would eat on our Monday and Thursday Fast Days. 4. We weighed ourselves and recorded body measurements. And then we jumped in: the first day wasn’t too bad, though we did opt for an earlier-than-usual dinner! And the pounds came off… 9 combined pounds the 1st month, then a plateau, then 16 pounds after 5 months. When we realized that we’d need new clothes for a wedding, we were hooked. Fasting is now a Lifestyle to be continued for years and years. In today’s blog, I am posting the meals we ate on our first day as Fasters: an old favorite Ham Scramble and a recipe from the Fast Diet book itself. Join us for the next 5 years, won’t you?

Ham ScrOmelette: 286 calories 8 g fat 1.7 g fiber 16.6 g protein 35.2 g carb 219 mg Calcium PB GF Here’s another classic of the breakfast table. PM scramble or Ham omelette? w: apple

1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1/2 oz. ground or chopped ham 1.5 oz melon or 1.5 oz apple blackish coffee or tea or lemon with hot water 5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

*Feta Nicoise Salad: 243 calories 6.0 g fat 2.2 g fiber 15.8 g protein 25 g carbs 244 mg Calcium PB GF From Michael & Mimi’s first book comes this delicious recipe. There is a lot of food on this plate – bring your appetite. Feta Nicoise Salad copy

5 romaine leaves OR 1 cup lettuce, sliced cross-ways ¼ cup green beans 1 scant cup cucumber OR zucchini, diced 1/2 c feta cheese, crumbled or diced 1.5 black olives, quartered 1 tsp flavorful olive oil + 1 tsp white wine vinegar optional: 1/2 oz French bread

Steam the green beans, cool and set aside. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Ingredients for next week: breakfast, single portion

Canadian/back bacon	1.5 two-oz eggs
applesauce, unsweetened	pork loin
Bannock [see …Not by Bread.. 7 Feb ’18]	baked beans
	Worcestershire Sauce + HP Sauce
	Strawberries or 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:

3 oz smoked haddock [finnen haddie]	green or white onion
onion	mashed potatoes, no butter or milk
potato	egg + dry mustard
butter	butter
milk	beets, fresh or pickled
parsley + bay leaf	lettuce + oil & vinegar
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

Roi Soleil

Rustic

Brahms

Floralia v. 4.0

Two Cities

For the Birds

Saint George

the Rude Bridge

Spirit of ’45

Anniversary V

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