Eating well with creative recipes while following the Fast Diet

Cajun

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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.  There is no magic way to lose weight: http://www.chicagotribune.com/lifestyles/health/sc-weight-loss-tips-health-0503-20170502-story.html but Fasting along with some other life changes will work.

A ‘Cajun‘ is someone from Louisianna who is descended from the ‘Acadiens‘ of Canada who were deported by the English in the 1700s.  At the end of the so-called French and Indian War, victorious England claimed Canada as its own.  The Maritime areas had been settled by the French since the 1600s, but in 1763, it was decided to round them up and wipe them off the Canadian landscape. [ethnic cleansing] As told in Longfellow‘s romantic poem Evangeline, they were sent by river and by sea to Old France and to New France [Louisiana] where they took root in the bayous of the Gulf coast.  Their culture is rich with food, music, and tradition. The local patois is based on Acadian French, just as the word ‘cajun’ is:  in the same way ‘Indian’ became ‘Injun’, ‘Acadian’ became ‘Cajun.’  The cajuns may have to move again, as their coastal islands become drowned by the waters of the Gulf.   But in the meantime, ‘Laissez les bons temps rouler!’ [Let the good times roll!]

Cajun Bake:  269 calories  5.5 g fat  4.4 g fiber  14 g protein  42 g carbs [37 g Complex] 239 mg Calcium  PB GF   Green peppers, onions, and celery are three key ingredients in Cajun cooking, so naturally they find their way into this breakfast. Cajun Bake w: pear

1 tw0-oz egg                                                                                                                                                                2 Tbsp green pepper [3/4 oz], chopped                                                                                                            2 Tbsp celery, chopped                                                                                                                                         2 Tbsp onion, chopped                                                                                                                                                  2 pinches Cajun Seasoning                                                                                                                              dash of Tabasco sauce                                                                                                                                             1 Tbsp reduced-fat cottage cheese, drained                                                                                                    2 oz pear blackish coffee or blackish tea or lemon juice & hot water                                                                5-6 oz fruit smoothie or natural apple cider

Drain the cottage cheese overnight to remove excess liquid. Chop the pepper, celery, and onion and cook them in a little water until they are softened. This can be done in the microwave or on the cooktop. The celery will still be less tender than the other vegetables, but I liked the texture it gives.  Drain the vegetables and put them in an oven-proof dish that has been spritzed with non-stick spray. Whisk the egg with the cottage cheese and Cajun Seasoning, and pour into the ramekin. Bake at 350 ° F. 12-15 minutes. Prepare beverages of your choice and plate the melon. Pass the Tabasco if you like extra heat.

Jambalaya:   275 calories  5 g fat  4 g fiber   14.8 g protein  39 g carbs  81 mg Calcium  PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course. HINT: This recipe makes enough for 4 servings.Jambalaya w: broc

2/3 cup onion, chopped                                                                                                                                                     2 cloves garlic, chopped                                                                                                                                                                            2 tsp cajun seasoning                                                                                                                                            ½ cup green pepper, chopped                                                                                                                          1/3 cup celery, chopped                                                                                                                                                 2 oz andouille sausage [or sweet Italian], sliced                                                                                             3 oz chicken breast, cubed                                                                                                                                     2 oz [½ cup] ham, cubed                                                                                                                                        12 oz crushed tomatoes                                                                                                                                       1/3 tsp crushed red pepper   +  1/3 tsp black pepper  +   2/3 tsp salt    + ¾ tsp file powder                                                             ½ tsp Tabasco sauce   +  1.5 tsp Worcestershire sauce                                                                                      ¾ cup brown rice                                                                                                                                                 1.5 cups chicken broth                                                                                                                                     per serving: 2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Divide the jambalaya into 4 portions. TIP: Freeze what you don’t use today.  Serve 1/4 of the mixture per person along with the broccoli.

Passover

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

I remember the first time I was old enough to understand the story of the Ten Plagues of Egypt.  I found it to be chilling and thrilling, and was so relieved when the Red Sea parted and the Children of Israel made their escape [beloved by movie makers]. These are the events that are depicted in the Passover Seder. The foods are all chosen to represent different parts of the story, and relevant parts of the Torah are read as the meal unfolds.  Our meals today pay homage to the flavors and ingredients of Passover, each integral to the meal and telling their own tale.  The roast lamb represents the lamb’s blood painted on the door frames so that the Angel of Death would ‘pass over’ those houses. [Vegetarians use a roasted beet.] Roasted egg is in place of a sacrificial offering at the Temple. Horseradish stands in for the bitter experience of slavery in Egypt.  Apples, nuts, and cinnamon are for the mortar made by Hebrew slaves.    Parsley and romaine are also foods with a bitter taste, in remembrance of struggles.  Salt water [for dipping hard-boiled eggs and parsley] represent tears. See how many of these are incorporated in today’s menus as you remember the tale of escape and the history which followed it. May you be inscribed for Good in the Book of Life.

Passover ScrOmelette:   290 calories   7.8 g fat   3.1 g fiber   15.3 g protein  37 g carbs   217 mg Calcium PB GF The flavor combinations of Passover are too good not to enjoy at breakfast.

Passover 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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                                         1 Tbsp diced beets [I used pickled beets]                           2 Tbsp parsley, chopped                                                                                                  1 tsp horseradish        +  Kosher salt  + 1.5 oz applesauce, sprinkled with cinnamon                                                                                                                                                                                                                                                                                                   5-6 oz fruit smoothie or pure apple cider                                                                                                                                         blackish coffee or blackish tea or lemon in hot water

Whisk the horseradish and salt/pepper to taste with the eggs. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have just set, add the beets and parsley. Scramble to your heart’s content or fold like an omelette. When the coffee is brewed and the smoothie is smooth, the applesauce with cinnamon will be delicious with the sweet beets and tangy horseradish.

Seder Salad:  261 calories   14.8 g fat   2.8 g fiber  20.8 g protein  26 g carbs  85 mg Calcium   GF A previous dinner could involve a leg of lamb ….yummmmm. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.

Seder Salad

1 cup romaine lettuce             1 Tbsp fresh parsley                                                                                                                                                 3 Tbsp celery, diced              1.5 oz apple, cubed                                                                                                                                                         2 oz cooked lamb, from the leg or other lean cut            4 walnut halves                                                                                                                                                              1 hard boiled egg       Kosher salt                                                                                                                                                                  1.5 tsp horseradish dressing

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 green pepper  +  celery  apple or melon
 cottage cheese  +  onion 3%-fat ham
 cajun seasoning  + Tabasco sauceherbs to taste
 melon 
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever you need for your smoothie

Dinner, single portion:

 andouille sausage + cajun seasoning romaine lettuce
 ham + onion + brown rice + chicken green beans
 green pepper  +  celery  + garlic cucumber or zucchini
 crushed tomatoes  + red pepper flakes feta cheese   +  black olives
 Tabasco  + Worcestershire   + broccoli olive oil
 file powder  + chicken broth white wine vinegar
Sparkling waterSparkling water

Holiday Aftermath

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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.

This time of year, two great monotheistic religions have major holidays which over-lap: Passover and Easter. The reason they overlap is that Jesus, whose resurrection is celebrated by Christians on Easter, was Jewish and the last meal He shared with his friends was a Passover meal.  These days, it can be a busy time, attending religious services and preparing special foods for family and friends.  On Monday and Thursday,  we’ll take a day of eating simply so we can catch our breath, and use some of the leftovers from Easter dinner to have some easy meals. [On Wednesday, we will eat Seder leftovers.]

Parmesan-Chive Bake:    279 calories   7.5 g fat   3.7 g fiber   15 g protein   30 g carbs    275 mg Calcium   PB GF   While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man.Parmesa-Chive Bake w: kiwi

One 2-oz egg                                                                                                                                                          1 Tbsp Parmesan cheese, grated                                                                                                                     1 Tbsp fresh chives, chopped                                                                                                                               1.5 tsp reduced-fat ricotta cheese                                                                                                                        1 oz kiwi fruit                                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or blackish tea or lemon in hot water

First set the toaster oven to 350° F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the ramekin. Bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Ham-Asparagus Popover:  280 calories   14.8 g fat  4.6 g fiber   17 g protein   33 g carbs [16 g Complex Carbs]  146 mg Calcium   PB   What a fine way to recycle the components of a Sunday dinner. Especially nice after Easter. HINT: Recipe serves 2 [two] people. Easy to cut in half or to double.Ham-Asparagus Popover

3 oz ham [from a roast, this has 11% fat]                                                                                                           6 oz asparagus, trimmed and cut into 1” pieces                                                                                                  1/2 cup Béchamel sauce with cheese [see Sidekicks I, Sept 17, ’18 for the recipe]                               ½ oz Swiss cheese                                                                                                                                                    1 cup Yorkshire Pudding batter enough for 2 popovers [see ..Not by Bread.. Feb-7-’18]                                          per serving:  2 oz fresh pineapple

Set the oven to 400° F.  Prepare the Yorkshire Pudding batter one hour + beforehand. If asparagus is raw, snap off the woody ends. Slice the spears and cook until tender. Cut ham into bit-sized chunks. Grate the cheese and add it to the Béchamel sauce in a pan. Warm gently until the cheese melts. Add the ham and asparagus. HINT: This could be done hours in advance. Beat the pudding batter until it is frothy. Lightly oil 2 holes of a muffin pan. Warm the pan briefly in the oven, then pour in the batter. Bake 20 minutes until puffed and browned but not dry.  Plate the fruit.  Split the popovers in half and spoon the warm ham mixture over the popovers. Bliss. Draw a deep breath and relax a bit.

Citrus I

~ 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.

On March 29, 1912, English explorer Robert Falcon Scott wrote in his diary, “The end is near.”  He and his men were camped on Antarctica after a failed attempt to be the first to reach the South Pole. Discouraged after being beaten to the Pole by rival Roald Amundsen, the British Antarctic Expedition members were exhausted after dragging their equipment for 1000s of miles on scant rations. A blizzard trapped the three remaining team members in their tent only 11 miles from a food cache. Although they died of hypothermia, frostbite, and malnutrition, a major contributor to their deaths was scurvy. It was known since the 1700s that citrus fruits cured and prevented scurvy.  British sailors were given juice from fresh lemons and then limes [British sailors were known as ‘limeys’] which removed the scourge of scurvy by adding Vitamin C to their diet. Had Scott’s men had access to Vitamin C [onions, cabbage] and fresh meat [as Amundsen’s crew did]; had the weather not been dreadful; had their fuel tins not leaked, they might have survived.  Today, we will eat citrus fruit and ponder the sad deaths of members of the Antarctic Expedition.

Our breakfast is a ‘fruit bomb’, studded with citrus and black currants.  Our dinner is flavored with limes.

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 Vitamin C and A and D, from the food as well as from the fruit smoothie and the milk in the coffee.Citrus Breakfast

½ cup reduced-fat cottage cheese                                                                                                                                                 2 Tbsp fat-free Vanilla yogurt    [our favorite is Stonyfield brand]                                                                                     1 clementine, peeled and sectioned                                                                                  2 Tbsp black currants                                                                                                                                                                        5-6 oz fruit smoothie or green smoothie                    blackish coffee, blackish tea, or lemon in hot water

Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. HINT: Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Chicken with Limes: 283 calories  7.2 g fat  3.3 g fiber   23 g protein  35 g carbs [29.5 g Complex]  61 mg Calcium   GF  Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Here is the one-serving method for Poulet avec Limettes.poulet avec Limettes

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width                                                             1 lime: ½ of it zested and juiced; ½ of it sliced                                                                                                  ¼ cup chicken stock                                                                                                                                                       ½ tsp sugar                                                                                                                                                                        1 tsp cornstarch [cornflour]                                                                                                                                    ½ oz heavy cream                                                                                                                                                        3 oz slice of pineapple, fresh or canned                                                                                                 thyme, salt, pepper                                                                                                                                                ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 kiwi fruit  prepared horseradish
 ricotta cheese  beets, cooked fresh or pickled
 fresh chives  parsley
 Parmesan cheese  applesauce with cinnamon
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:

 ham from a roast  salad greens   +  parsley
 asparagus  celery   +   walnut halves
 Béchamel sauce with cheese: see Sidekicks I, Sept 17, 2017  apple
Yorkshire Pudding batter [ Not by Bread.. Feb-7-2018]   hard-boiled egg
 fresh pineapple  cooked roast lamb
 Swiss cheese  horseradish dressing: for recipe, see SAUCY Dec 6, ’17
Sparkling water Sparkling water

Jonas Salk

~ me ~ 1 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 W.G.A. who is now Following.

If you don’t recognize the name Jonas Salk, then you were born well after the polio scares of the 1940-1950s. I remember swimming pools being shut down in the heat of summer for fear of transmitting the virus. Then came Jonas Salk with his ground-breaking vaccine.  Americans lined up in school gyms to be inoculated by the 1000s.  I remember that too.  Salk initially was destined for the law so we will have avocado in the breakfast, [the word <<avocat>> in French means both ‘lawyer’ and the fruit]. His mother urged him to go into medicine and Salk became interested in virology. Through work with the March of Dimes Foundation, the search for a polio vaccine was successful. The testing process for any new drug is arduous and lengthy. Salk was eager to prove the safety of vaccine quickly.  He took some of it home. After boiling the syringes in a pot of water on the stove [“like soup”], Salk injected himself, his wife, and their children with his dead-cell polio vaccine. None of them developed the dread disease. Eventually in March of 1953, the vaccine was deemed safe. The rest is history.  In lieu of boiling syringes, we will boil up a pot of Jewish Chicken Soup — which everyone knows to be healthy. Dr. Salk would approve of the soup, but would tell you to get your shots, as well.

Avocado-Ricotta Bake:  286 calories  7.2 g fat  4 g fiber  16.6 g protein   39 g carbs   230 mg Calcium  PB GF  When I thought that avocado and ricotta would make a nice bake, my Dear Husband had one suggestion: add lobster! Why, of course! Avocado -Ricotta Bake

1 two-oz egg                                                                                                                                                              ¼ oz avocado                                                                                                                                                          ¾ Tbsp ricotta                                                                                                                                                      3/4 oz lobster meat OR crab                                                                                                                                     2 oz pear                                                                                                                                                                  blackish coffee or tea or lemon in hot water                                                                                                  5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Set the toaster oven to 350° F. Spritz a ramekin or other oven-proof dish with cooking spray and put the lobster meat on the bottom. Mash the avocado with the ricotta, then whisk in the egg. Pour over the lobster, season as you wish. Bake for 12-15 minutes. Slice the fruit and prepare the beverages. Sumptuous.

Therapeutic Chicken Soup:  278 calories   3.4 g fat   5 g fiber  18.5 g protein  36 g carbs [26 g Complex Carbs]  78 mg Calcium   PB GF – if using GF noodles  The recipe is from It’s All American Food by David Rosengarten. Simple, filling, and Granma says it is good for you. TIP: One serving = 2 cups of soup! Almost too much to eat.Therapeutic Chicken Soup

1-1/2 cups excellent chicken broth, homemade or purchased                                                                                                 2 oz [½ cup] parsnips, diced                                                                                                                                  1 oz [¼ cup] carrots, in coins                                                                                                                               ¼ cup celery                                                                                                                                                              2 oz cooked chicken breast, cut in 1/2” cubes                                                                                                   1 oz Pennsylvania Dutch egg noodles [you could use less if your wanted to]                                                   3 Tbsp parsley  + Kosher salt + pepper to taste

Prepare the vegetables. Cook the noodles in water until just underdone. Heat the stock to a simmer and add 3-4 Tbsp water, which will boil away as you cook. I added the parsnips first and cooked for about 5 minutes, then added the carrots. After another 5 minutes, I put the celery in the soup. Cook until all the vegetables are tender, then adjust the seasoning of the broth. You will want extra flavor now since the pasta will need it.  Add the pasta and chicken. Add the parsley and cook about 5 minutes longer, until it is all hot.

3 Sisters

~ 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.

Imagine this: Immigrants from another country arrive.  They settle illegally, with economic gain as their goal. They don’t learn the language or culture and they murder some of our people, and steal from us. Then more and more arrive.  What would your reaction be?   This was 1607, in coastal Virginia, and the alien people were Englishmen. Tomorrow will mark a grim episode of American history, and how you feel about it depends on which “side” you are on.   The solution for the native population?   In 1622, the Powhatan natives massacred 347 residents of settlements around Jamestown.  I am NOT recommending this as a solution to any problem.  The native people soon dwindled, due to disease or killing or assimilation, and yet their agricultural products remained and became important in our daily life.

Our foods today will represent the 3 Sisters, mainstays of the diet of First Nations people: corn, beans, and squash. The sophistication of this diet is as remarkable as the ingenious farming techniques employed to grow it.  Breakfast features pumpkin and maple syrup, two foods which the natives of the North-East introduced to the Europeans. Dinner is the meal who’s name was made famous by President Reagan and Daffy Duck, but here it is in its original form [not a side dish].

10-Grain Pumpkin Pudding:   277 calories   7.6 g fat   6.8 g fiber   12.8 g protein   41 g carbs [33 g Complex 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.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                   ¾ cup water                                                                                                                                                                 1 Tbsp ricotta cheese, reduced fat                                                        1 Tbsp pumpkin puree, canned or fresh                                                                                                         1 tsp maple syrup                                                                nutmeg + cinnamon                                                                                                                                              ½ oz raspberries, fresh or frozen                                                          1 Tbsp pecans, chopped                                                                                                                                      optional: 5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                                                   optional: nearly-black coffee or tea; or lemon in hot water.

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

‘Original’ Succotash:  270 calories  2.6 g fat  9.3 g fiber   18 g protein  50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.Original Succotash w: Corn Mush

½ cup lima beans [Green Giant frozen Fordhook                                        ½ cup green/snap beans                                                                                                                                                 ½ cup corn kernels                                                       ¼ cup canned navy beans                                                                                                                                      2 oz corned beef [New England-style is grey because it contains no nitrates]                                                                               1 slice corn mush aka: polenta [see SIDEKICKS II Oct 4, ’17]                                                                                                    sage, pepper, salt to taste [mind that the corned beef might be salty]

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup as it could be very filling.

Ingredients for next week: breakfast, single portion

1 two-oz egg  clementines
avocado  reduced-fat cottage cheese
 crab or lobster meat  fat-free vanilla yogurt
 ricotta cheese
 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:

 1-1/2 cups excellent chicken stock  chicken breast, raw
 parsnips     +   parsley  lime
 carrots  pineapple
 cooked chicken breast meat  brown rice
 celery chicken stock
 egg noodles  thyme, cornstarch, heavy cream
Sparkling water Sparkling water

The Man Behind the 1001 Nights

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

Tomorrow will be the birthday of Richard Francis Burton who lived the most amazing life you never heard of.  People today would say, “He was like Indiana Jones!”  But when the character of that intrepid archeologist first hit the Big Screen, people might have said, “He’s just like Richard F. Burton!!”  [When Indiana describes his friend Marcus Brody, he could be describing Burton. The description is accurate for Burton, not for Brody.]  Burton was born in 1821, and had an indifferent education. But he had a knack for languages, ending up speaking, writing, and translating in 29 different tongues. One of his most famous books was The 1001 Nights [aka: Arabian Nights]. His 16-volume translation was not the first version of the tales, but was considered so salacious and exciting that he told his wife not to read it. As an adventurer and ethnologist, he was a chameleon.  The city of Mecca was forbidden to non-Muslims, but Burton visited in disguise and later published A Personal Narrative of a Pilgrimage to Al-Madinah and Meccah. As an expert in disguise and spy craft, he served the army in India.  As a diplomat and ethnologist, he was posted to Damascus, Brazil, and Fernando da Po. In each place he studied the language and the people, and wrote extensively.                          

Our meals today mirror Burton’s life. The breakfast, so I have read, is popular in Mecca and it is delicious.  The dinner is from Fernando da Po and Burton would approve.

Shakshuka: 307 calories 8.2 g fat 5.2 g fiber 17.2 g protein 41 g carbs [38 g Complex Carbs] 305 mg Calcium PB GF Popular in Arabian restaurants, this will be a favorite at your house. So rich in flavor.  This is easily doubled.  If serving 4+, prepare it all in one large pan. 

Shakshuka

1 two-oz egg                                                                                                                                                                      3 Tbsp sliced onion                                                                                                                                                 3 Tbsp sliced orange or red pepper                                                                                                                   ½ garlic clove, sliced                                                                                                                                            8-10 oz canned whole tomatoes with their juice                                                                                            1/3 oz feta cheese                                                                                                                                                                                2 pinches ground cumin                                                                                                                                            2 pinches sweet paprika                                                                                                                                        1 pinch cayenne

Heat a sauté pan and spritz with non-stick spray. Add a little juice from the tomatoes. Add the onion and peppers and cook until soft, 15-20 minutes. [add more tomato juices or water to prevent scorching] Put the garlic in the pan and cook 2-3 minutes. Stir in the spices and cook for 1 minute more. Add the tomatoes, salt and pepper. Simmer 10 minutes until the tomatoes have thickened, then stir in the feta.  HINT: I did all this the night before.  Take off heat and scrape the mixture into an 8″ oven-proof skillet.   Carefully crack the egg over the tomatoes. Season the egg. Bake at 375° F. for 7-10 minutes. Garnish with chopped cilantro or parsley.

Jota

Jota:  169 calories   4.5 g fat  7.4 g fiber  11.5 g protein  25.7 g carbs [all Complex]   83.5 mg Calcium  PB GF  The flavors of West Africa greet you in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings. Gets even better if made a day or two before the meal.

Jota w: spinach 1-1-1/2 cups sauerkraut, drained                                                                                                                            1-1/2 cups canned red beans, drained and rinsed                                                                                       bay leaf                                                                                                                                                                       4 oz red potatoes, cooked and diced in 1/2″ cubes —  could be left over from a prior meal                                       1 clove garlic, crushed                                                                                                                                             2 oz smoked ham hock, cubed                                                                                                                           ½ cup+ vegetable broth or water                                                                                                            Optional: 1 clove garlic, crushed 1 tsp flour 1 tsp oil                                                                                 Optional: raw leaves of baby spinach

Spray a heavy sauce pan with non-stick spray and cook the garlic until golden brown. Add the sauerkraut to the pan with some broth, salt, and pepper. Simmer for 30 minutes. In another pan, heat the beans with the bay leaf until warm. Remove half of the beans and put them in a food processor with the cooked garlic and half of the potatoes. Purée, adding water/broth to make it more liquid than paste. Add the purée, whole beans, potatoes, and meat to the pan with the sauerkraut. Taste for seasonings. Add some water/broth to bring the volume to 4 cups.                                                                                                                                    Optional: Simmer the other garlic clove in 1 tsp oil until brown. Remove garlic and whisk in 1 tsp flour, then add some stock to make a roux. Stir into the stew as a thickener.                                      Optional: When the soup is in the bowl, tear the spinach leaves into bites and poke them into the hot liquid to add some extra color, texture, vitamins.

Ides of March

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of 600 calories. On another day this week, eat  meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

The ‘Ides of March‘ are much a part of our vocabulary yet some are not sure what that means.  To the Romans, every month [there were 10 months prior to Julius Caesar] had a day called the Ides, which marked the middle of the month.  The psychic’s warning to Julius Caesar, that he should beware the Ides, presaged his assassination on March 15 in 44 BCE.  He was murdered by members of the ruling class who feared that he would turn Rome from a Republic into a monarchy.

Our observance includes what the patricians would have had available on the table for breakfast [plebians ate porridge]. Pears were popular in Rome, where they had choice of 40 different varieties! Bread was important in that era [‘Bread & Circuses’ came later].  Poultry was the most common meat, so we will use it in both meals.  And then there is Caesar Salad:  NOT named for the first Caesar of Rome, nor his followers, but for Cesare Cardini, a restauranteur in Tijuana, Mexico who invented it in the 1920s.

Roman Breakfast:  270 calories  3.5 g fat  4.2 g fiber   14.2 g protein  41 g carbs [– g Complex Carbs]   187 mg Calcium  PB  Though a bit unusual, this is a very good plate of breakfast, based on foods available to Romans in the 1st century BCE.  It is satisfying and flavorful. Roman Breakfast

1 Pan Muffin [see ..Not by Bread.. Feb-7-’18]                                                                                                    1 oz pear                                                                                                                                                                          1 oz cooked chicken                                                                                                                                                  1 oz radish                                                                                                                                                                   1 oz cucumber                                                                                                                                            [optional: ½ medjool date, chopped = ¼ oz; adds 20 calories]                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

Cesare Salad:  240 calories   9 g fat   3.9 g fiber   32.7 g protein  5.4 g carbs  106 mg Calcium GF   Straight out of the Fast Diet book, with quantities changed a teensy bit. Large portion, good flavor.Cesar Salad

2.5 slices Jones brand Canadian bacon  or what Canadians call ‘back bacon’                                      3 oz chicken breast, left over from a roast                                                                                                      2.5 c chopped romaine or 2.5 c. mesclun                                                                                                          1 T grated Parmesan                                                                                                                                             salad dressing: 1 tsp olive oil + 1 tsp lemon juice                                                                                   Mexican oregano [Cesare Salad, after all, is of Mexican origin, not from Roman rulers]                          3 oz tomatoes

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. What a big meal!

Ingredients for next week: breakfast, single portion

1 two-oz egg 10-Grain Cereal, Bob’s Red Mill
 onion   +  feta cheese  pumpkin puree
 canned whole tomatoes  maple syrup  +  cinnamon
 orange or red bell pepper  raspberries   +  pecans
 cayenne, paprika, cumin  ricotta cheese  +  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:

 sauerkraut  lima beans
 canned kidney beans  corn kernels, canned or fresh
 potato  green beans
 garlic  canned white beans
 smoked ham hock corned beef
 flour  +  oil
Sparkling water Sparkling water

Roasted

~ 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.
Roasting is the oldest cooking method known to humankind. We roast all sorts of meats, of course, and eggs, and coffee beans, and vegetables.  We used to do it over an open fire, then we developed spit-roasting, then the reflector oven, then the wood-fired range.  The “modern” Western-style kitchen wouldn’t be complete without a gas or electric oven. The method of roasting vegetables, instead of boiling them to death, is fairly recent and a darned good idea. Let’s get with the program and roast some veggies.

Roasted Vegetable Bake:       298 calories    7.4 g fat     3.7 g fiber    13.4 g protein   36 g carbs 236 mg Calcium   PB GF   If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                                2 Tbsp diced roasted vegetables,  tossed with a dash of Worcestershire sauce                            1/8 oz Gruyère cheese, grated                                                                                                                             1.5 Tbsp marinara sauce [see SAUCY, posted on Dec 6, 2017]                                                                                   2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Fish Roasted with Vegetables:   234 calories  5.2 g fat   4.8 g fiber  29 g protein  16 g carbs 180.3 mg Calcium  PB GF  Delicious one-pan meal. AND it is low in carbs and fat.Fish halibut Roasted w: Vegetables

Fish salmon Roasted w: Vegetables4 0z salmon OR firm, white fish                                                                                                                        ½ slice bacon                                                                                                                                                            2 oz carrots in 1/2” chunks                                                                                                                                             2 oz Brussel sprouts cut in half                                                                                                                                 2 oz cauliflower florets, cut in half or quarters                                                                                                  3 oz cherry tomatoes, cut in half                                                                                                                         1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as a cast iron skillet. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is in contact with the hot pan. Salt and pepper the fish and spray with non-stick spray. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish.  TIP: 10 minutes/inch of thickness. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.  Fantastic.

Fish or Cut Bait

~ 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.

So we are into early March now, 67 days into 2018.  Remember 3 months ago — when you resolved that you would finally take action to lose some weight?  How’s that going for you? Well the time is now:  Fish or cut bait! Or as Yoda said, “Do or do not. There is no ‘try.'” The Fast Diet [aka: 5:2 diet, IF] is the one to ‘try.’  And to stay with for the rest of your life.  To paraphrase Charles Dederich, ‘Tomorrow is the 1st day of the rest of your life.’  Tomorrow is also the anniversary of the patenting of the telescoping fishing pole. In honor of our fishing theme, both breakfast and dinner will contain fish:  healthy and nutritious!  To obtain that fish, someone had to fish.  Make up your mind to improve your health by losing weight on the Fast Diet.

Maritime ScrOmelette:  307 calories   8.7 g fat   2.5 g fiber   20 g protein   33 g carbs [27.8 g Complex Carbs]   244 mg Calcium   PB GF   Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.  Flavor-packed.Maritime ScrOmelette w: melon

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                                                                                                    ¼ oz salt cod                                                                                                                                                                2 Tbsp mashed potatoes  OR  1.5 tsp instant potato flakes                                                                                                                                       1/8 oz Cheddar cheese                                                                                                                                         ½ tsp savory                                                                                                                                                                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

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut or flake the fish into small pieces.                                                                                                                                In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper Cook as long as you like. Prepare the beverages and plate the fruit. Listen to some good fiddle music.

Fish & Polenta with Zucchini Ribbons:  261 calories  5.6 g fat  3.9 g fiber  32 g protein  23 g carbs [Complex]  225 mg Calcium  PB  The polenta needs to be made ahead. Simple to prepare and delicious and filling [even though I forgot to add the cheeses!].Fish w: Polenta &amp; Zucchini Ribbons

1 slice of polenta [that’s 1/6 of the recipe from SIDEKICKS II Oct 4, ’17 ]                                              3 oz zucchini ribbons                                                                                                                                             1 oz roasted red peppers                                                                                                                                       1 clove garlic                                                                                                                                                                2 Tbsp crushed tomatoes                                                                                                                                     4 oz firm fish filets, skinless and boneless                                                                                                 large pinch herbes de Province or thyme                                                                                                           1 Tbsp Parmesan, grated                                                                                                                                                    ½ oz mozzerella, grated

Slice the garlic as a julienne. Using a potato peeler, make lengthwise cuts on the zucchini to produce thin ‘ribbons.’ Cut the slice of polenta in half so it is about 1/3” thick. Heat a heavy skillet and spray with a non-stick product. Lay the fish on the skillet and sprinkle with pepper and and salt. Cook on one side, then flip to the other. Add the polenta to the pan at this point. Cook it in the hot pan on both sides until it is warm and beginning to brown. Remove cooked fish and polenta and keep warm. Put the garlic in the pan and stir for about 30 seconds. Add the other vegetables, herbs, salt, pepper, and Parmesan. Stir to combine until everything is warm, about 45 seconds – the zucchini will be just barely cooked. Plate the fish and polenta slices, spoon the vegetables around the polenta, then sprinkle with mozzerella.

Ingredients for next week: breakfast, single portion

1 two-oz egg    +  strawberries 1 Pan Muffin [Not by Bread, Feb 7, ’18]
 Gruyere cheese  pear        +      chicken
 roasted vegetables  radish
 marinara sauce [SAUCY, Dec 6 ’17]  cucumber
 Worcestershire sauce  Medjool date
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:

 4 oz white fish  Canadian or back bacon
 1/2 slice bacon chicken breast
 Parmesan   +  carrots  romain lettuce
 cherry tomatoes  oregano [Mexican or Greek]
 Brussel sprouts  Parmesan
 cauliflower  olive oil & lemon juice
Sparkling water Sparkling water