Margaret of Scotland

November 15, 2017November 14, 2017 ~ 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.

My mother’s middle name was Margaret and her birthday is today. Tomorrow will be the feast of Saint Margaret of Scotland. Scotland is the country of several of my ancestors and the name “Margaret of Scotland” always sounded lovely to my ears. Born in Hungary of English nobility, her family sought refuge from a storm at sea in Scotland. King Malcom of Scotland wooed and won the young Princess of England. In the course of her 48 year life [1045-1093], she is credited with ‘civilizing’ her husband [!!!] and raising her sons to be just and pious rulers. Sounds saintly enough for me! Since Margaret was an ardent faster [for religious reasons], we will mark her day by Fasting with Scottish foods.

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

1/2 cup rolled oats, cooked in 1 cup water 2 tsp maple syrup ½ cup fatfree cottage cheese pinch of nutmeg or cinnamon 4 Tbsp. blueberries [fresh or frozen] 5-6 oz fruit or green smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water, on the stovetop or in the microwave. Take off the heat, stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.

¼ pound potato ¼ pound cauliflower 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated per person: ¾ cup salad greens + 1 oz tomato + ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks and the cauliflower into florets. Boil until soft and mash with the milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish or loaf pan. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Bob’s Red Mill 10-grain Cereal Mix
bleu cheese	reduced fat ricotta cheese
leeks	pumpkin puree + nutmeg
mushrooms	maple syrup + cinnamon
strawberries	raspberries + pecans
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:

2.5 oz venison, cooked or fresh	Thanksgiving Dinner, according to your conscience
chicken stock
cranberries, fresh or frozen
mushrooms + dried apples
cauliflower to roast
thyme + half & half [blend cream]
Sparkling water	Sparkling water

NYC Restaurants

November 12, 2017September 2, 2018 ~ me ~ Leave a comment

On November 13, 1927, the Holland Tunnel opened. Linking Manhattan and New Jersey, it was an engineering and transportation marvel: you could get to or from Manhattan Island without going over a bridge! I remember all-night drives from our home in Connecticut to our Grandmother’s house in Pennsylvania. My sister and I usually slept soundly while my father drove and my mother rode shot-gun, but once I remember going through a tunnel. It was other-worldly. All this nostalgia makes me think of food in Manhattan, so let’s spend our Fast Day there. For breakfast, we’ll head to Barney Greengrass on Amsterdam Avenue. Then for dinner, we’ll go to Lüchow’s the iconic German restaurant. Well, we would if we could: it closed in 1982, but I remember dining there with my parents in the 60s. Real German. Happily I have their cookbook to this day. Let’s eat.

Horseradish-Cheesy Bake: 281 calories 7.8 g fat 3.1 g fiber 14.6 g protein 35 g carbs 240 mg Calcium PB GF David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts. Greenglass Bake w: apricots

One 2-oz egg ¼ oz Romano cheese, grated 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots OR 2 oz apple 5-6 oz fruit or green smoothie or unpasturized apple cider blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread 4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use. [stuffed celery?]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Herring Salad: 260 calories PB GF Lüchow’s will live in memory as long as a certain generation lives. And there was a lot to remember about it: the decor, the old-world service, the menu. TIP: This doubles easily to accommodate a guest or provide lunch for tomorrow.

1 1/2 oz herring marinated in wine, drained 1/4 cup beets, cooked, cooled and diced 1 1/2 oz apple, peeled and diced 1/4 cup white beans, drained and rinsed 2 Tbsp onion, minced 1/2 oz dill pickle, chopped pinch sugar 2 tsp vinegar, or more 1 cup lettuce, shredded 1 hard-boiled egg, sliced

Put the vinegar and sugar in a bowl and whisk until the sugar dissolves. Add remaining ingredients [except the egg] and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. Garnish with slices of egg.

Massachusetts

November 8, 2017November 2, 2017 ~ me ~ Leave a comment

November 9th has some historical associations with the Commonwealth of Massachusetts: in 1620, the people on the good ship Mayflower were delighted to spot land [the future Puritan colony of Massachusetts] and in 1872, the great Boston Fire began. In honor of the Commonwealth, our menus today feature baked beans and cod. Boston’s nickname “Bean Town” derives from Colonial days when housewives would whomp up a pot of beans and molasses on Saturday to cook overnight in the embers of the hearth. The contents of the pot would serve as breakfast and dinner on the Sabbath when work [like cooking] was prohibited. The codfish is such a symbol of the seacoast’s economy that in the Statehouse the ‘Sacred Cod‘ has hung since the early 1700s. Alas the bountiful cod are greatly depleted, but hand-caught cod is still available.

Pork ‘n’ Beans Scromelette: 286 calories 8 g fat 3.1 g fiber 17.4 g protein 36 g carbs 211 mg Calcium PB 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

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 in old Massachusetts.

Chowdah: 294 calories 7.3 g fat 1.7 g fiber 33.6 g protein 17.2 g carbs 114 mg Calcium PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, 1/2” dice 1.5 cups fish stock 4 oz cod or hake fillets, cut into 1-1/2” pieces ¼ cup 2% milk [or 1% or skimmed] salt, pepper, parsley

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Pour most of the fat from the pan and add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the milk and bacon. Add parsley and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Ingredients for next week: breakfast, single portion

1 two-oz egg	1/4 cup rolled old fashioned oats
Romano cheese	cottage cheese, reduced fat
WisPride Cheddar or Kraft Olde English Cheddar spread	blueberries
prepare horseradish	cinnamon + nutmeg
chives fresh apricot or apple	maple syrup
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:

herring marinated in wine	potato + skimmed milk
beets, canned or cooked fresh	butter + ground mace
apple	egg white
white beans + onion	broccoli + cauliflower
hard-boiled egg + dill pickle	leek + cheddar cheese
vinegar + lettuce	salad greens + tomato + vinaigrette
Sparkling water	Sparkling water

New Favorites

November 5, 2017November 2, 2017 ~ 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. Some reading for you: http://www.cheatsheet.com/health-fitness/easiest-ways-to-shed-pounds-without-the-gym.html/?a=viewall

Welcome to Jahid, Holly, and Carspot who are now following this blog.

Sometimes we go back to an old favorite, sometimes we develop new favorites. As long as the calories are low, the protein is high, the carbs are low, and the flavor is super, we are good to go.

Enchilada Bake: 290 calories 6.3 g fat 2.7 g fiber 19.9 g protein 42 g carbs 249.5 mg Calcium PB GF Since we enjoy enchiladas for dinner, why not have the same flavor at breakfast? Basically, this recipe is based on one by famous chef Rick Bayless. You will notice that a ScrOmelette is pictured. There was a power outage that morning, so scrambling the ingredients seemed a better option. Same proportions. Great Flavors. Enchilada ScrOmelette

1 two-oz egg 1 Tbsp crushed tomatoes, slightly drained ½ oz green chili pepper, minced and drained 1 Tbsp plain, non-fat yogurt ¼ oz chicken breast, cooked and chopped 1/8 oz Monterey Jack or Cheddar ½ tsp cornmeal 2 oz apple OR applesauce blackish coffee, blackish tea, or lemon in hot water 5-6 oz fruit of green smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Fish Timbale: 276 calories 17.3 g fat 1.6 g fiber 23.5 g protein 8 g carbs 95 mg Calcium PB GF Sounds high-falutin’ but really very easy. The word ‘timbale‘ is based on an Arabic word for ‘drum.’ It refers to the shape of the ramekin as well as to what is cooked in that shape. Fish Timbale w: chard

3 oz fish [mackerel or salmon & haddock or cod] 3/4 oz egg [either part of a whole egg or a white from a large egg] 1/3 oz white beans, rinsed, drained, and mashed 2 Tbsp cream + 2 Tbsp spinach + 1/2 Tbsp shallot 1 oz Swiss chard 1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot and a little water. Put on the lid and cook briefly until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach/shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into an oil-spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove tht timbale. Plate the chard.

Reformed

November 1, 2017June 29, 2023 ~ me ~ Leave a comment

500 years ago today, Europe woke up to a new world view. Martin Luther had posted his 95 Theses which sought to reform the Roman Catholic Church, not to over-throw it. The printing press made his ideas ‘go viral.’ Among his radical ideas: printing the Bible in the language of the country so that people could read it for themselves. [Literacy soared as a result.] Luther also got congregations singing in church [a grand experience] and many fine hymns resulted. According to Martin Marty, Luther’s gospel of forgiveness means that tomorrow is a new day. And let’s not forget education for both boys and girls. The Reformation swept Europe and local leaders preached in France, England, Switzerland — all due to the influence of Martin Luther.

One of the best books that I can recommend for your reformation is the Fast Diet by Michael Mosley and Mimi Spencer. How are we reformed since reading it? We are slimmer for sure. We eat in moderation. We are more mindful of what we eat and when we eat it. Reform your diet method.

How do today’s menus relate to the Reformation of 1517? Well, since our sons have reformed our tastebuds by introducing us to flavors we never imagined, the breakfast is a real eye-opener from our younger son. The dinner is in honor of Martin, the good German monk, who surely would have enjoyed sauerkraut and sausage.

Thai ScrOmelette: 279 calories 8.5 g fat 2 g fiber 16 g protein 36 g carbs 249 mg Calcium PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

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 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil [Thai basil if you have it] 1.5 oz melon OR applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Sauerkraut and Sausage: 255 calories 5.7 g fat 12.6 g fiber 21.3 g protein 33.5 g carbs 196.4 mg Calcium GF PB Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now look at the calorie count.

1.5 cups sauerkraut, canned or bagged or fresh 2 tsp caraway seed 2 oz applesauce, unsweetened 1/2 cup onions, chopped coarsely 1 cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] 1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade] salt + garlic powder + pepper to taste.

Thaw the sausage if it is frozen. Leave it whole or slice it into ½” chunks. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
crushed tomatoes + chicken meat	1 Tbsp baked beans
fat-free plain yogurt + green chili pepper	1/4 oz pork loin
Monterey jack + 1/2 tsp cornmeal	Worcestershire sauce + HP sauce
1 oz apple or pear	strawberries
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

3 oz fish, cooked or raw	1.5 cups fish stock
1 egg	cod or hake, 4 oz
white beans, canned	bacon
cream +shallot + spinach	onion + parsley
Swiss chard	2% milk [or skimmed or 1%]
nutmeg + granulated garlic	potato
Sparkling water	Sparkling water

Left of the Dateline

October 29, 2017October 29, 2017 ~ me ~ Leave a comment

When the transcontinental railway was completed in the US, there came a realization that when it was 10 am in New York City, it was not the same time in San Francisco. So Time Zones were established. The Greenwich Time Line had been determined previously to give a standard reference for the British Empire, but now the world had to be divided into Time Zones. Half-way around the world from Greenwich [Longitude 0] the International Dateline [Longitude 180] was drawn: man’s effort to imitate the Creator by separating night from day. Rather than talk about foods from the “East” or the “Orient” [both Eurocentric terms], today we look at foods from China and Korea which are both to the left of the Dateline.

‘Jian Bing’Chinese Pancakes: 300 calories 6 g fat 3.5 g fiber 15 g protein 59 g carbs 202.7 mg Calcium PB This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour 1.5 Tbsp white whole wheat flour 1 Tbsp semolina flour 2 two-oz eggs ½ cup water ¼ cup chopped scallions, white and green parts Kosher salt 2 tsp Sirarcha sauce + 2 tsp low-sodium soy sauce per person: 1 oz tart, crisp apple blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon more of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Korean Seafood Pancakes “Haemul Pajean”: 299 calories 2.1 g fat 5.6 g fiber 34.5 g protein 34 g carbs 88 mg Calcium PB What’s not to love about this pancake stuffed with yummy seafood and served with a savory sauce? Korean Pancakes, Haemul Pajeon

1/3 cup white whole wheat flour ½ cup water 1 egg white 1.5 oz scallion, sliced 1.5 oz shrimp, chopped into 1/2” pieces, if large 1.5 oz lobster, chopped into 1/2” pieces or use smaller shreds 1.5 oz flounder or other white fish, flaked

Per serving: 2 oz tomato dipping sauce** or commercially-available spicy sauce **Dipping Sauce [HINT: THIS IS ENOUGH FOR 2-3 SERVINGS] 3 Tbsp soy sauce 2 tsp rice vinegar 3 Tbsp chives, chopped pinch crushed red pepper flakes pinch sugar Combine in a micro-wave-safe bowl and heat until sugar dissolves.

Whisk flour, water, and egg white until well-blended. Combine the seafoods in a bowl with the scallions. Heat a non-stick pan [I found a ceramic pan to work very well] and pour in ½ of the batter. Swirl it around so that it covers the bottom. Sprinkle half of the seafood/scallion mixture over the top of the pancake before it sets. Cook for 6-8 minutes, then flip and cook until beginning to brown. Repeat with remaining ingredients. Pile the cooked pancakes on top of eachother and cut into wedges. Serve with tomato wedges and 2 Tbsp dipping sauce**.

Home on the Farm

October 25, 2017October 25, 2017 ~ me ~ Leave a comment

We’re back now on our rural homestead, after our summer break. We don’t do any real farming, tho in the past we had large vegetable gardens as well as raising turkeys and pigs. Now we keep a flock of laying hens and in summer we raise meat birds for the freezer. Produce and fruit are canned and frozen for the winter, with meals planned around what we have in our pantry. Not everyone is as lucky as we are, but today everyone can eat as if they lived in the country. AND you will still be Fasting.

Gizzard ScrOmelette: 292 calories 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 oz gizzards, cleaned and simmered in seasoned stock with wine or vinegar for 1 ½ hours HINT: If you have access to gizzards, cook up a batch of them and freeze. 2 clove garlic, minced crumbled sage + salt + pepper 1 oz applesauce

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.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium 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 to do 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 NB: do NOT start with ‘ground beef’ — too fatty 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 roast 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 two-oz egg	1.5 two-oz eggs
white flour + white whole wheat flour	garlic + scallions
semolina flour	cooked spinach, 2 Tbsp
scallions + apple	Thai fish sauce + Thai hot chili sauce
Sriracha + soy sauce	melon or applesauce
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 whole wheat flour	1.5 cups sauerkraut
egg white	applesauce + caraway seed
scallion	onions + collard greens
1.5 oz shrimp + 1.5 oz lobster meat	chicken dinner sausage, 110 cals/link
1.5 oz flounder or other white fish	garlic powder,
dipping sauce made with: soy sauce/rice vinegar/garlic/chives
Sparkling water	Sparkling water

Maritime Farewell

October 22, 2017October 23, 2017 ~ me ~ Leave a comment

Every summer for the past 25 years, we have gone to the Canadian Maritimes for vacation. We love it there. We have stayed in New Brunswick, Nova Scotia, and Newfoundland [even thought it is not technically one of the Maritimes]. But most of our time has been in Prince Edward Island. The food, the people, the music, the scenery: all are memorable but today we’ll focus on the food. SEAFOOD!! And enough fresh fruit in the summer to wallow in it from June to October. But in October, we bid a fond farewell, vowing next summer to return.

Maritime Bake: 296 calories 6.8 g fat 3.1 g fiber 22 g protein 35 g carbs 246 mg Calcium PB GF To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food. Maritime Bake w: S-bs

1 two-oz egg 1/2 oz salt cod , buy it in a bag or in a box 1/8 oz Cheddar OR ADL brand “Old/Fort”, grated 1 tsp dried savory 1/2 Tbsp dry potato flakes + 1 Tbsp water pepper to taste 2 oz strawberries blackish coffee or tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces. TIP: Many recipes tell you to soak the cod again and again to get rid of the salt, but I think that makes the cod taste bland. Use your judgement.

Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Mussel Gratin: 267 calories 14 g fat 2.3 g fiber 30 g protein 16 g carbs 354 mg Calcium PB GF –if using GF flour When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal. Mussel Gratin w: beans

3 oz cooked mussels, removed from shells [when you click the link, be sure to read all the comments incurred by saying that PEI cultured mussels are not the best you can get.] 4 Tbsp mussel broth [from cooking the mussels] 2 tsp flour [I use King Arthur unbleached] ½ oz Gruyère cheese, grated ½ tsp curry powder 3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350 degrees F. for 10 minutes while you cook the beans.

Run of the Mill Diet?

October 18, 2017September 24, 2018 ~ me ~ Leave a comment

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day. Eat this salad for dinner every day. If that’s dieting, I’ll take a pass. In our house, we like variety and we get it every Fast Day. Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette: 290 calories 9 g fat 1.7 g fiber 15.6 g protein 34 g carbs 226.4 mg Calcium PB GF This classic flavor combination makes for a superb breakfast.

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. ½ oz smoked salmon ½ oz leeks, sliced thinly dill + salt + pepper 1 tsp light sour cream [optional] 1 oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance. Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017] 1 cup Mediterranean Vegetables [posted in Sidekicks II October 4, 2017] 3 oz chicken breast, skinless and boneless [raw or pre-cooked leftovers] large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz salt cod	1 oz gizzards. cleaned
dry potato flakes + herb savory	garlic
Cheddar or ADL Old/Fort cheese	sage
strawberries	1 oz applesauce
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 mussel meat	Roast beef to make 1 cup ground
mussel broth from cooking mussels	1 two-oz egg
curry powder + 2 tsp flour	cauliflower + potato for mashing
green beans	1/2 cup low fat beef gravy
Gruyere cheese	peas or salad with vinaigrette
Sparkling water	Sparkling water

Rodeo

October 15, 2017October 21, 2017 ~ 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. As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music. In honor of this debut, I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US. To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin: 272 calories 3.3 g fat 2.5 g fiber 11 g protein 49 g carbs 206 mg Calcium PB All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning. Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians] one pan muffin++ 2 oz apple slices OR 2 0z applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread sage, salt, pepper Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix 1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 7 Tbsp sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each pan muffin [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories 7.3 g fat 4.1 g fiber 14 g protein 32 g carbs 202 mg Calcium PB GF From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily. Hearty, delicious, easy.

½ cup red OR white OR black beans, canned, drained, rinsed ¼ cup chopped onions 1 clove garlic, chopped or pressed 1/3 cup crushed tomatoes ground cumin 1 two-oz egg ¼ oz Swiss cheese, grated

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

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

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

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

Eating well with creative recipes while following the Fast Diet

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Reformed

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Maritime Farewell

Run of the Mill Diet?

Rodeo

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