Ramadan

May 16, 2018February 15, 2020 ~ 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.

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Sparkling water	Sparkling water

Rustic

May 9, 2018April 26, 2018 ~ me ~ Leave a comment

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

Rustica Scromelette: 292 calories 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning. rustica-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. You can also prepare the melon beforehand. 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

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

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

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

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs	1.5 two-oz eggs
3% fat ham + Bing cherries	ground cumin
leek + garlic	Bing cherries
mushroom	mint tea
chicken liver pate
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

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

Sparkling water	Sparkling water

Floralia v. 4.0

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

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Puttanesca sauce [see SAUCY, Dec 6, ’17]	crushed tomatoes + onion + garlic
Parmesan cheese	ricotta + mozzarella cheeses
	Italian herbs + crushed red pepper
peaches canned in juice	melon
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

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

Anniversary V

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

Canadian/back bacon	1.5 two-oz eggs
applesauce, unsweetened	pork loin
Bannock [see …Not by Bread.. 7 Feb ’18]	baked beans
	Worcestershire Sauce + HP Sauce
	Strawberries or melon
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

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

Citrus I

March 28, 2018February 13, 2024 ~ me ~ Leave a comment

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.

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

The Man Behind the 1001 Nights

March 18, 2018January 14, 2020 ~ me ~ Leave a comment

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

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: 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.

B is for Baked

January 14, 2018August 18, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Arch’t. Michael who is now Following.

Baking is an ancient way to prepare food, with ovens being used in ancient Egypt. Continuing our A-B-Cs of Fasting meals, we’ll enjoy baked eggs and baked beans tomorrow. We find baked eggs to be a wonderful choice for a Fast breakfast: easy to prepare, delicious, and infinite in their variety. And while we are having food that is easy to prepare, few meals go together as quickly as baked beans with hot dogs. It’s “easy a A-B-C.”

Bleu Cheese Bake: 292 calories 7.3 g fat 2.3 g fiber 14.3 g protein 37 g carbs 250.7 mg Calcium PB GF You’ll go ga-ga over these flavors! Bleu Cheese Bake w: R-b applesauce:yog

1 two-oz egg ¼ oz bleu cheese, crumbly rather than creamy 1 Tbsp fatfree cottage cheese, drained 2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it 5-6 oz green smoothie or fruit smoothie or natural apple cider Black-ish coffee, black-ish tea, or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350° F. until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage.

Beanie Wienies: 300 calories 4.3 g fat 8.6 g fiber 14.3 g protein 43 g carbs 74 mg Calcium PB GF My husband grew up eating this with his childhood chums. What could be simpler? And the carb count is due to the good fiber of beans and carrots. So complex.

1 reduced fat hot dog [we like Hebrew National all beef franks] ¾ cup canned baked beans 1 oz carrots, cooked or raw

Put the baked beans in a small sauce pan. Cut the hotdogs into 1” pieces [on the diagonal, my husband would say] and add to the pan. Warm thoroughly. Plate with the carrots.

Land of the Long White Cloud

December 17, 2017December 16, 2017 ~ me ~ Leave a comment

Tomorrow will be the 375th anniversary of Abel Tasman‘s first sighting of the Maori people of New Zealand in 1642. Aotearoa, as the local Maori call the country, means the Land of the Long White Cloud. Sailing along the coast of New Zealand, the Dutch ship and her crew met the locals in a tense encounter, to be followed in later days by rock-throwing and shouting as the newcomers were repulsed by the indigenous population. Our meals today reflect the modern residents of New Zealand, who style themselves as “Kiwis,” a nod to the flightless national bird. We will eat kiwi fruit at breakfast and dinner as we look at photos of a distant land of Hobbits and Haka.

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 OR use the green part of a scallion 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.

Strawberry-Chicken Salad: 200 calories 8.3 g fat 4.8 g fiber 16.7 g protein 16 g carbs 110 mg Calcium PB GF Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes, but I think it might be from Eating Well. It is as delicious as it is lovely to look at. Strawberry-Chicken Salad

2 oz [½ cup] cubed cooked chicken breast ½ cup sliced strawberries ¼ cup kiwi, peeled and sliced 1.5 cups fresh spinach 1 Tbsp slivered almonds, toasted 1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added

***Poppy Seed Dressing – 2 tsp red wine vinegar + 1 Tbsp olive oil + pinch salt + ½ tsp dried mustard + 1 tsp poppy seeds Whisk together vigorously.

Toss 1 and a half tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

Salmon

October 8, 2017June 10, 2022 ~ me ~ Leave a comment

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium. Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner. Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake: 270 calories 7 g fat 3 g fiber 15 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious.

One 2-oz egg ½ oz smoked salmon 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste + dash lemon juice 1 yellow plum OR ¼ cup blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4 oz cooked salmon one 3.5 oz cucumber cut in half of which you will use only one half for this meal 1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017] 1 tsp Dijon mustard 1/8 oz leek ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller. Save the other half of the cucumber for another use. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Pastoral

July 5, 2017July 2, 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.

Summer has arrived and the urge is to kick back and relax in the sun. This always makes me think of picnics: at the beach, in the park, even in your own back yard. Today’s menus are based on meals which lend themselves to summer eating. The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne. This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre. The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures. Picnics everyday for them. Picnic food today for you.

‘Pan Bagne’ ScrOmelette: 303 calories 9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious. pan-bagne-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 1/2 black olive, pitted and chopped 1/2 Tbsp chèvre cheese 1 Tbsp crushed tomatoes 1/2 Tbsp spinach, cooked and chopped ¼ tsp dried basil ½ oz apple 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherds’ Salad: 286 cal 15 g fat 5.2 g fiber 13.2 g protein 23.6 g carbs PB GF This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below. shepherd's salad ½ oz salami 1/3 c white beans 2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters 1 oz mozzerella 1 radish, thinly sliced 2” celery, thinly sliced on diagonal ½ 0z chicken breast 2 tsp of boiled dressing**

**For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime. OR Substitute a nice, garlicy vinaigrette of 2 Tsp red wine vinegar, 2 tsp olive oil and 1 clove garlic, minced or pressed.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Romano cheese	Leek or scallion Garlic
WisPride Cheddar or Kraft Olde English Cheddar spread	Mushrooms Ham 3% fat
Prepared horseradish	Chicken liver or chicken liver pate
Chives fresh apricot	Bing cherries
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 # mussels	Mediterranean Vegetables, 1 cup April 5, 2017
Marinara sauce
Parmesan cheese	3 oz chicken breast
Salad greens	Polenta: skimmed milk; polenta corn meal;
Dressing: cider vinegar, mustard, oil

Sparkling water	Sparkling water

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

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Pastoral

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