Eating your way to a slimmer body with the 5:2 diet

Slow Day: Lime-marinated Chicken

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Lime-marinated chicken came to us from our younger son and his friend Angela, both of whom are very handy in the kitchen. Lime marinade for chicken:pork    The marinade is simplicity itself, but the meat must sit in it for 4+ hours  — so plan ahead.  What seems to be a puny amount of marinade grows into a lot more as time goes on.  Use it for basting.  The chicken can be grilled or baked. note: I skinned half of the chicken to account for varying tastes.  Fine either way.Lime-marinated chicken, mise

Served with sliced tomatoes and potato salad, this is one of those prefect Summer meals.

Lime Marinated Chicken, plated

PS: We always use this for chicken, but our son says it is fabulous with pork, too.

Summer’s “End”

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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.                                                                              Welcome to somekindof50 who is now Following.

Labor Day, in the USA and Canada, is celebrated on the first Monday in September. [In Kazakhstan, it falls on the last Sunday.]  The purpose of the day is to honor workers by giveing them a 3-day weekend as a bonus. Picnics, cook-outs, trips to the beach, and week-ends away were popular ways to celebrate. It used to be that public schools and colleges  would not start up for the Fall Semester until after Labor Day. Now, alas, it is just another day: many workers are at work; children returned to school the week before; and you are lucky to get two of the 3 days to yourself.  But still, it marks the ‘end of summer‘ in a cultural way.  Summer resorts and cottages close down, and wearing seersucker is frowned upon.  Today’s menus are very simple: you can Fast well without spending a lot of time in the kitchen. Plus, the dinner’s left-overs will be splendid for breakfast on Thursday — another time-saver.  Hope you are having a good weekend.

Watercress Bake:   278 calories  6.4 g fat  2.7 g fiber  14.2 g protein  35 g carbs [32.6 g Complex] 251 mg Calcium  PB GF  Watercress is so versatile and so healthy. When you see it in the market, turn it into the Watercress Sauce seen in SIDEKICKS II from Oct 4, 2017 and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round.Watercress Bake

1 two-oz egg                                                                                                                                                               1 cube Watercress Sauce, drained                                                                                                                      1 Tbsp ricotta cheese                                                                                                                                               1/8 oz mushrooms   [about 1 Tbsp chopped]                                                                                                      1 oz fresh peach + ¼ oz fresh blackberries [4-5 berries]                                                                             5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           nearly-black coffee or tea or lemon in hot water

The night before: take the cube of watercress sauce from the freezer and put it in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Salmon Quiche:  serves 6  Per serving: 110 calories  6 oz fat  0.5 g fiber  9.6 g protein  3.5 g carbs  56 mg Calcium PB GF  This goes together so quickly and tastes so nice, that I urge you to serve it at your next luncheon or guest occasion. Save some for Thursday’s breakfast.Salmon Quiche

6 eggs                                                                                                                                                                            2 oz salmon, cooked                                                                                                                                                  1 cup grated zucchini                                                                                                                                              2 Tbsp reduced-fat ricotta                                                                                                                                                2 Tbsp plain fat-free yogurt                                                                                                                                ½ cup coarsly-chopped onion                                                                                                                            dill + salt + pepper to taste                                                                                                                                       salad, per serving:  48 calories   2.4 g fat  1.8 g fiber   1.3 g protein   6.2 g carbs   25 mg Calcium   1/2 tsp olive oil + 1/2 tsp flavorful vinegar                                                                                                           1 cup greens such as baby greens or mesclun                                                                                                  1 oz tomatoes, diced                                                                                                                                                               1 oz cooked, chilled beets                                                                                                                                        1/2 oz carrot, grated

Spritz an oven-proof quiche pan [I used one that is 8.5”diameter x 2” high] with non-stick spray. Crumble the salmon into the bottom of the pan and top with the zucchini and onion. Whisk the eggs with the ricotta, yogurt, dill, salt, and pepper. Pour into the pan and bake at 350 F. for around 30 minutes, or until puffed and set in the center.  Serve with a side salad and some local, seasonal vegetables.

Slow Days: Pan Bagne

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Pan Bagne means ‘bathed bread.‘  It is a layered sandwich which is ‘bathed’ in an olive oil dressing. Pan Bagne recipe

We like it for 2 reasons: a] it is delicious;  b] it should be made a day or two ahead of when you need it.  Easy to prepare, once you have assembled the ingredients, Pan Bagne makes a delightful meal for summer entertaining or for a picnic.

Pan Bagna, mise

We especially like it as end-of-the-road food: for when we have traveled long hours to our vacation cottage.  After unpacking, the Pan Bagne is brought out [after 2 days of traveling in the cooler], sliced, and served with a chilled drink and a sigh of relief. Here it is offered up with A Rossignol Estate Saint Jean White.Pan Bagne, plated

Slow Days: Stuffed Haddock

~ me ~ 4 Comments

People who are new to Fasting often pose the question:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

We had arrived back home after a few days away, and needed a quick meal. A trip to the local fish market gave us the idea of stuffed haddock, always a favorite.  There were odds and ends of items in the ‘fridge: some snap beans, a little lettuce, some pickled vegetables [see SPICY, posted 12 Sept, 2018], and some leftover artisan bread.  Herbs from the garden and a nice Rossignol Estate Winery ‘L’Acadie Blanc‘ rounded out the meal.

Here’s the mise en place:stuffed haddock, ingredients

Here is the plated meal:Stuffed Haddock plated

Happy Slow Day.

Emily Bronte

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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.                                                                       Welcome to loseweightmotv8  who is now Following.

 

Have you ever found that you were wandering over the Yorkshire Moors calling, “Heathcliff! Heathcliff!” OK, maybe not, but the yearning of Catherine Earnshaw and Heathcliff for each other transcends time and leaps off the page at you.  Emily Brönte, under the pseudonym “Ellis Bell,” wrote the deathless novel Wuthering Heights in 1847.  Tomorrow will be the 200th anniversary of her birth. Like her heroine, Emily could not bear to be away from her Yorkshire home, even though she was supposed to go off to work to contribute to the family’s income.  She was a woman of conservative political beliefs who nonetheless was swept up in the Romantic Era‘s ideas of literature. Bronte was the daughter of a clergyman yet she wrote a book about a passionate, illicit love. Though she lead a sheltered life, Emily successfully played the stock market and ran a house on a frugal budget.  She died at age 30 having produced one book and several poems.

Kippers, preserved herring from Northern waters, would have been popular in Yorkshire, even away from the coast.  The economical Emily would have made sure that the parsonage was well supplied. Fish cakes, which also serve a household inexpensively, are what we will have for dinner. Is the wind howling around the house? Are there voices on the wind? Curl up with a good book.

Kippered Eggs w: cherries

Kippered Eggs:  294 calories  9.4 g fat   3 g fiber   18 g protein  34 g carbs [31 g Complex]  217 mg Calcium   PB GF   Kippers are traditionally served with eggs, but why not have them in eggs? We did and it is terrific!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl                                   or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid                             and put it in the ‘fridge for next week  ++++ 1/2 oz kippered [smoked, salted, dried] herring  ++++ ¼ tsp dried mustard ++++ 1 tsp lemon or lime juice   ++++4 sweet cherries ++++  optional:  5-6 oz green smoothie or fruit smoothie  ++++ optional:  blackish tea or blackish coffee ++                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan to warm. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Fish Cake w: beets, salad

Fish Cakes:  212 calories  4 g fat  5 g fiber  9.6 g protein  34 g carbs  52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes.]    PB GF   This recipe is fromLegal Seafood Cookbook, from the restaurant chain in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.    NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size.  >>Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium                                                                                                                                                                         NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size.  >>Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium                         1/3 cup green or white onion, chopped                                               1 2/3 cup mashed potatoes [no milk, no butter]                                                                              ¼ tsp dry mustard + salt + pepper                       1 two-oz egg                                                 2 Tbsp milk                                                                                                                                                                     6 oz cooked fish [cod, haddock, salt cod, salmon or a mixture], flaked into small pieces                                                           1 tsp butter                                                   ½ cup pickled beets                                                                                                                                                                                          1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

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

Calvin

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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 Adrian K. who is now Following.

Jean Calvin [aka Jehan Cauvin] was born on Monday, July 9, 1509.  Little did his parents in the town of Noyon, Picardie know of the tremendous impact their son would have on their country’s society and religious life. Destined for the clergy, Calvin grew up in the shadow of Martin Luther’s ideas to reform the Church.  His father’s falling out with the local church elders steered young Jean to the law.  In the 1530s, Calvin grew into a new theology, a synthesis of the ideas of Luther, Zwingli, and other leaders of Protestantism. Through studies in Basel, Switzer-land and Strasbourg [then in Germany] Calvin went on to organize and codify the new church.  From the Cathedral of Saint Pierre in Geneva [where you can still see ‘Calvin’s Chair’], he oversaw the training of priests, the writing of liturgy, and the spread of the Reformation through his homeland. For the next hundred years, France was torn apart by religious wars as the Protestant Huguenots fought with the Catholics to worship as they pleased.

Calvin believed in predestination, but you are not pre-ordained to be over-weight.  Enjoy eggs baked with the Camembert cheese of North-Eastern France for breakfast, as a way to begin Fasting.  And since Picardie borders the ocean, mackerel will be our dinner and I’m sure Calvin would approve.

Camembert Bake: 146 calories  10 g fat  0.5 g fiber  9 g protein  6 g carbs   90 mg Calcium   PB GF   The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it.

Camambert Bake

One 2-oz egg              ½ oz Camembert           1 tsp Dijon mustard                                                                                                                                                                                                                                                                        grating of nutmeg               2 oz strawberries OR 1.5 oz apple slices                                                                                                 optional:  blackish coffee or blackish tea or lemon juice & hot water                                                                       optional:   5-6 oz fruit smoothie or natural apple cider

Cut the cheese [rind and all] into small chunks and leave to soften at room temperature. Stir in the mustard and nutmeg. Whisk the egg, then stir in the cheese mixture. Pour into an oven-proof dish that has been spritzed with non-stick spray and bake at 350 F for 12-15 minutes. When the beverages are ready, plate with the fruit.

Mackerel with Gooseberry Glaze:  276 calories   16 g fat [Omega 3 fat!]  1 g fiber   22 g protein  7 g carbs   26.7 mg Calcium   PB GF  This popular dish from Normandy usually features fresh gooseberries. Here in the USA, those are less common, so we make a glaze of gooseberry jelly. The zucchini picks up the color of green gooseberries.

Mackerel w: Gooseberry Glaze

3 oz mackerel, frozen cooked or fresh fillets           2 tsp gooseberry jelly/jam           3 oz zucchini ribbons                                                                                                                         

Heat the oven to 300 F. Put frozen or fresh fish on a baking tray and brush with melted jelly. Using a potato peeler, carve long, thin slices from the length of the zucchini until you have 3 oz. Toss the ribbons with salt and pepper. Place the ribbons on the baking tray in a heap [if they are in a thin layer, they will over-cook]. Bake for 5 minutes. Rearrange the zucchini so that the bottom layer is now on top. Bake 5 minutes more, or until the fish is thawed or cooked. Plate the fish with the zucchini ribbons and enjoy a meal of remarkable flavor.

Bikini Season

~ me ~ Leave a comment

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

Is there a connection among the atom bomb, swimwear, and the Fasting Diet? Yup.  On July 1, 1948, the US detonated an atom bomb on its test site named “Bikini Atoll” in the Pacific Ocean.  On July 5, 1946, Louis Réard debuted a novel 2-piece bathing suit in Paris. He had been beaten to the punch by a designer from the Riviera who called his skimpy suit “L’Atome” since the atom was the smallest particle known.  Réard dubbed his version “le Bikini”, after the site of the nuclear test.  The suit, made from 4 tiny triangles of fabric, was daring in its brevity and that it showed the wearer’s navel.  The name stuck but Réard, a mechanical engineer by training, had difficulty making many sales at his mother’s Paris lingerie shop because of social reaction. There was a popular song in  1960 about bikinis, but not until Ursula Andress rose from the sea in a white bikini did the look really take off.  The rest is history.

It is Summer in the Northern Hemisphere and people are going to the beach. Are you going in a muu-muu or a bikini? The Fast Diet will help you to get into a slimmer body better than any diet I’ve ever tried.  What you wear after you achieve your target weight is entirely up to you. Today’s breakfast is delicious and easy to prepare.  The dinner is full of the rich flavors of the French Riviera. Both are perfect for getting you onto the beach for a trim swim.

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, any day. And it has tons of Vitamin C and A and D.Citrus Breakfast

½ cup reduced-fat cottage cheese                                                                                                                          2 Tbsp fat-free French Vanilla                                                                                                                                                                                     1 clementine, peeled and sectioned                                                                                                                 2 Tbsp black currants                                                                                                                                             5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                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]. 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.

Feta-Tuna-Bean Salad: 306 calories   14.6 g fat   5.3 g fiber   19.3 g protein   24 g carbs [23 g Complex]  230 mg Calcium  PB GF  This salad has a lot going for it. Perfect for a hot summer evening.Feta:tuna:bean:egg Salad

1 oz canned tuna, drained                                                                                                                                  1/4 cup white beans, drained and rinsed                                                                                                                 1 oz feta cheese, crumbled                                                                                                                                  2 oz tomatoes, cubed                                                                                                                                                         1.5 oz red bell pepper, cut as large dice                                                                                                            1 pitted ripe olives, sliced                                                                                                                                      1/2 hardboiled egg, in wedges or chopped                                                                                                                                 1-1/2 cups baby greens  OR full-sized leaves sliced cross-wise                                                                                                                                             1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Province + pinch garlic powder

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

Groundhog Day

~ 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.

Ground Hog Day is a ‘cross-quarter day’ which falls equidistant between the Winter Solstice and the Vernal Equinox.  In pre-Christian times [and even beyond] it was the occasion for minor celebrations.  Our myth of the groundhog being a weather prognosticator goes back to old Germany.  Then there is the Bill Murray and Andie McDowell film, in which the anti-hero is doomed to relive the same day over and over until he gets it right.  In that vein, I will repeat myself and give you 12 tips for getting on and staying with the Fast Diet.

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on PBS.   http://www.dailymotion.com/video/x18a1b6_michael-mosley-eat-fast-live-longer_lifestyle     This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  A recipe calls for 4 oz chicken breast: so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.  http://thedianerehmshow.org/shows /2013-03-13/dr-michael-mosley-fast-diet  Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the photo?Entire Breakfast It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t simply cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. Set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until 2 pm. Then I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid- to late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, is out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1] If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

Ingredients for next week: breakfast, single portion

Mediterranean Vegetables [See SIDEKICKS II posted on Oct 4, 2017] next week you will see recipes for bread-stuffs suitable for a Fast meal
1.5  two-oz eggs
tuna  Browse the archives for a breakfast menu
frozen spinach
clementine
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinner, single portion:

 3 oz cooked or raw fish, two varieties
 shallot  +   Spinach  leaves, fresh  Browse the archives for a dinner menu
 Swiss chard leaves
 egg    +  cream
 canned white beans
 granulated garlic   +  nutmeg
Sparkling water Sparkling water

“D” is for Delicious

~ me ~ Leave a comment

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

Are you finding Fasting to be easy? Are you eating good, wholesome, high quality food that is delicious? Everybody should eat delicious food every day, in my opinion. In our A-B-Cs of Fasting Food, we have done ‘comfort’ so now on to Delicious.  The Dutch Baby is not a meal for everyday, but it is yummy.  The Danish Stuffed Cabbage might be a variant of the Turkish/Greek stuffed grape leaves called ‘dolmas‘.  But some say there is a Danish connection to ‘dolmen‘, an ancient stone structure. They all begin with ‘D’ and are dee-licious.

Dutch Baby:   306 calories   8.2 g fat   5.9 g fiber   13.5 g protein   46 g carbs   253 mg Calcium PB  This fabulous confection, in its full-blown form, has long been a special treat at our Sunday breakfast table. It comes from Marion Cunningham’s Breakfast Book.  Low in fat, it seemed a good fit for a Fast Day, if only I could shoehorn it into the calorie limit. Here is the result.   HINT: This recipe makes 2 [two] Dutch Babies. Invite a friend.Dutch Baby

3 oz egg   nb: this is one egg plus part of another egg. Ex: one 2-oz egg + one egg white                   ¼ cup milk                                                                                                                                                              ¼ cup white whole wheat flour                                                                                                                               2 tsp melted butter                                                                                                                                                  per person: ¼ cup raspberries                                                                                                                                 6 oz fruit smoothie or green smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 450 F. Spritz two custard cups [3.5” to 4.5” in diameter] with non-stick spray. Vigorously beat together the egg, milk, flour and butter. Pour into the cups and bake fro 15 minutes. They should puff up high and turn golden brown. Remove from custard cups, and plate immediately, as they sink from their former heights. Spoon raspberries on top an dust with a mere whiff of confectioner’s sugar.

Danish Stuffed Cabbage:  282 calories  5.7 g fat   5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium   GF – if using GF bread  Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a very common meal. The original recipe involves hollowing out an entire head of cabbage, but here it is adapted for fewer people.  Recipe doubles or triples easily.  Actually, I found this to be too much to eat!Danish Stuffed Cabbage

4 oz turkey meat, raw                                                                                                                                             2 oz pork meat, raw                                                                                                                                             2.75 oz veal, raw   OR equal volume of turkey meat                                                                                   ½ cup fresh bread crumbs [from whole-grain 70-calorie bread]                                                           2 oz milk                                                                                                                                                                   1 oz  [2 Tbsp] egg white                                                                                                                                                     sage + salt + pepper                                                                                                                                                    4 whole cabbage leaves from a whole head                                                                                                 1/3 c pickled beets                                                                                                                                                                     1 tsp mustard + 1/2 tsp horseradish

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside.                                                                                                                                                          To prepare the cabbage: Remove the coarse, shop-worn outer leaves from the head of cabbage. Cut off the stem end and discard.  Put the head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, take out the head and gently remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [Store the remaining cabbage in the ‘fridge for another use.]   If you use them at this point, the cabbage leaves will still have some crunch to them.  If you want them to be more limp, put the leaves back into the water and simmer them to the desired point.                                                                                    Cut a 2″-deep ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the V is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and the mustard/horseradish. Fit for a king.

Pooh’s Father

~ 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.

Tomorrow marks the birthday of A. A. Milne in 1882. He was, of course, the actual father of Christopher Robin and the literary father of Winnie the Pooh.  After an education at most of the right schools, Milne became a writer for the popular magazine Punch.  WWI saw him serving on the Somme and returning with PTSD.  Following the war, Milne enjoyed long rambles with his son and the teddy bear which of course became the duo made famous in the books; much to the rue of the son and the father who were both over-shadowed by their association with a stuffed toy.                                                                   The appeal of the Pooh books is the depiction of a simple time and place, where toys can talk and life is idyllic.  Pooh did struggle with his weight.  “A bear, however hard he tries, grows chubby without exercise…”  Bearing this in mind, we will continue the Fasting Lifestyle with foods suitable for a comfortable cottage in the 100-Acre Wood.  No Hunny.

Cottage Breakfast:   278 calories  3.8 g fat  4.8 g fiber  10.2 g protein  24.2 g carbs   181 mg Calcium  PB   I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.cottage bfast

1 pan muffin **                                                                                                                                                               ½ c. raspberries                                                                                                                                                         1 Applegate sausage [or a 33 calorie equivelent]                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                   blackish coffee, blackish tea, or lemon in hot water

HINT: I prepared 8 griddlecakes from the 10-grain mufffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days. Take one griddlecake from the freezer the night before and let it thaw. Cook the sausage in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

**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 griddlecake                                                                     [use 4 Tbsp batter to make each muffin for Slow Day breakfasts]

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

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

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

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 Cheddar cheese Tattie Scone:  mashed potato, milk, egg white, white whole wheat flour, baking powder
 low-fat ricotta cheese
 apple
 raspberries  1 oz apple or pear
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 4 oz white fish or salmon  lamb liver
 olive oil  +  chicken stock  ground lamb
 onion  +  scallions  + garlic  onions  +  coriander
 diced tomatoes  rolled oats
 can of chick peas  6″ spring roll wrappers
 lettuce  + vinaigrette dressing
Sparkling water Sparkling water