St Christopher

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.

Christopher is the patron saint of travelers. Cars used to have tiny statues of the man on their dashboards. He was, purportedly, a giant man who helped travelers to traverse a dangerous stretch of river. Due to his height, his head was always above water. Due to his strength, he kept your head above water, too. The story is told of his carrying a small child across the river, only to have the water rising and the child on his back becoming heavier. Once the other bank was reached, it seemed that the child had turned into the man Jesus. This is why the name ‘Christopher’ translates as ‘Christ-bearer.’ But alas, the Roman Catholic Church declared that there was no actual evidence that he had ever lived, and so he was demoted from sainthood.

“Saint” Christopher’s Feast Day is July 25, so we will observe it with food. And it is food that you could take along while traveling. Leaving early in the morning? Prepare today’s breakfast the night before and wrap it in waxed paper or foil. Next morning, warm it in the microwave [waxed paper] or the toaster oven [foil] and take it with you in the car. The dinner crepes can also be prepared in advance and eaten hours later on the road. They are good even at room temperature. Or they could be reheated in a motel room microwave.

Egg-McArnold: 230 calories 6.5 g fat 5.6 g fiber 13.3 g protein 26.8 g carbs [15 g Complex] 91 mg Calcium  NB: The food values given above are for the egg sandwich only, not the optional coffee. This, of course, is the Fasting version of a fast-food favorite.

1 two-oz egg 1 Arnold-brand multi-grain Sandwich Thin [100 calories] ½ oz Canadian/back Bacon or 1 slice Jones Brand [20 calories/slice] Optional: 2 oz grapes  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water NB: NO SMOOTHIE today

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, seasoning with salt and pepper to taste. Enjoy it with your coffee in a to-go cup. You can eat this in the car on the go or you could sit down and slowly savor this Fast food.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium  PB Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home. NB: It is easier/quicker if you prepare the galettes/crepes in advance.

2 buckwheat galettes/crepes [..Not by Bread.. 17-Jan-’18] ½ cup Leek & Bacon Filling [Savory 27-Feb-’19] 2 oz fresh tomatoes, diced and sprinkled with basil or thyme + salt

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomatoes. Warm the galettes/crepes thoroughly in the oven. Delicious!

Ingredients for next week: 

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
whole tomatoes + feta cheeseasparagus
red/orange Italian pepper + onion
capicola ham
garlic + cumin + cayenne + paprika
clementine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

Mediterranean Vegetables [no
chickpeas]
see Sidekicks II 4-Oct-’17
170-calorie whole wheat tortilla
fish or crustaceans
crushed tomato + mozzarella
mozzarella
onion + mushroom
quinoa
prosciutto + Kalamata olive
Sparkling waterSparkling water

Scout and Jem

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.

On July 11, 1960, Harper Lee‘s novel To Kill a Mockingbird was published. What a sensation it made! The writing lovingly evoked a childhood passed in a sleepy Southern town, oppressed by heat, humidity, and racism. As the narrator describes the events surrounding a sensational trial in the town, tensions unfold that are scarcely understood by young Scout Finch and her brother Jem. Since her own father is the defense attorney, things could turn dangerous for the family, not to mention for the wrongly-accused defendant. My mother said how much she liked the book and that Scout reminded her of me. When I went to the library to get the book for myself, I was told to go back to the Children’s Section for my reading material. In 1962, the story was reintroduced, this time as a movie starring Gregory Peck as Scout’s father. It was made into a stage play and a new version is on Broadway. Harper Lee’s story of Scout’s childhood deserves to be told again and again. Reread it soon.

Calpurnia, the Finch family’s cook/nanny/housekeeper, would surely have combined ham and corn and eggs for a meal. And here they are at breakfast. And on hot summer nights, nothing beats a BLT [Bacon, Lettuce, Tomato] sandwich with a 3-Bean Salad. Very Southern.

Ham-Cup Egg with Corn: 140 calories 6.7 g fat 1.3 g fiber 10 g protein 11 g carbs [10 g Complex] 36.8 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF  Ham and corn are such a grand combination. Easy to prepare ahead for a quick breakfast.

1 two-oz egg 1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice 1 Tbsp fresh polenta [see Second Fiddles I-9-’19] 1.5 tsp red bell pepper, diced dash or two of Sriracha 3 oz watermelon

Fit the ham into an oven-proof container that measures 3.25” in diameter and 1.25” deep. [I used a cleaned tuna can. It was perfect.] You will need to snip the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the polenta with the diced pepper and season with Sriracha/salt/pepper to taste. Whisk in the egg and pour into the ham cup. HINT: I did this the night before and put it in the ‘fridge.Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the optional beverages and the melon. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that is easy to remove too. This is a real treat!

BLT: 291 calories 10 g fat 4 g fiber 14.4 g protein 34 g carbs [22 g Complex] 231 mg Calcium  PB GF – if using GF bread Until I worked out the calories, I wouldn’t have believed that this would be fit for a Fast Day. But it is! Go ahead, enjoy.

2 slices whole wheat bread at 60 calories/slice 2 slices uncured bacon 1 oz lettuce 2-oz sliced tomato 1/3 cup 3-bean salad, see Sidekicks I, Sept 17, 2017 ½ button original Baby-Bel cheese

Lightly toast the bread. Cook the bacon until crispy. Assemble the sandwich: lettuce, bacon, tomato, lettuce. Plate with the salad and cheese. A real treat.

Ingredients for next week: 

Breakfast — single portion for Monday ………………… single portion for Thursday:

1 two-oz egg1.5 two-oz eggs 
slicing tomato
crushed tomatoes
Arnold multigrain sandwich thin
cheddar spread
Canadian Bacon, 20 calories/slice
horseradish + clementine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner– single portion for Monday: …………………………. single portion for Thursday:

firm-fleshed fish + butterbulk sausage meat
eggplant + yellow bell peppers
chickpeas + onion
cherry tomatoes + fresh corn
scallion + potato
salad ingredients [Second Fiddles, 9-Jan-’19
Savoy cabbage
Sparkling waterSparkling water

Vieux Quebec

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.

By June of 1759, the ‘Seven-Year War’ [aka: the French and Indian War] between the English and the French was beginning to wear everybody out. The previous year, the English [aided by American colonists] had a decisive victory at Louisbourg in Nova Scotia. Now if only they could seize Quebec City, the capital of Canadian New France…. A plan was developed by Major General James Wolfe and Admiral Charles Sanders. The army sailed up the St Lawrence River to take possession of Ile d’Orleans, a move that surprised the French General Louis-Joseph Montcalm who did not expect an attack from down river. The ensuing bombardment and cutting off of supply lines laid the groundwork for the Battle of Quebec in September, 1759, 260 years ago. Spoiler alert: the English won the battle and the war.

Vieux Quebec has grown up a bit, but it is our favorite North American city: very European, very walkable, and with great food. The city is still surrounded by ramparts and a walk to the battlefield provides a wonderful view of the city and the river all the way to Ile d’Orleans. At breakfast, we will eat like a French-Canadian, the people who became known as “Cajuns” after they were expelled from Eastern Canada when the English won the war. At dinner, we will dine like an Englishman, enjoying a meal from the ‘old country,’

Cajun ScrOmelette: 142 calories 7.6 g fat 2.1 g fiber 10.5 g protein 10 g carbs [8.4 g Complex] 73 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  The hallmark of Cajun cooking is the sofrito of bell pepper, celery, and onion. Here they are along with the iconic Cajun Seasoning and Tabasco sauce. Cue the Zydeco music.

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 into a jar with a lid and put it in the ‘fridge for next week. 1 oz bell pepper + 3 Tbsp celery + 2 Tbsp onion Tabasco sauce, ad lib Cajun seasonings, ad lib 1.5 oz orange slices Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Chop and combine the vegetables with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to prefection. Pour your choice of beverages, slice the oranges, and pass the Tabasco sauce.

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 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  per serving: 2 oz peas OR 1 cup lettuce + 1 oz tomatoes ½ tsp olive oil + ½ tsp lemon juice

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the egg white 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. Cook the peas. OR To prepare the salad, 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 for Monday ………………… single portion for Thursday:

1 two-oz egg + herb savory1.5 two-oz eggs 
strawberries + salt cod
kippered herring
dry potato flakes
dry mustard
Cheddar or ADL ‘Old Fort’
lemon juice + cherries
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

Arctic Char
6″ rice spring roll wrappers
green peas, fresh if possible
Haggis filling [Spicy II, 12-Sept-’18]

lettuce + carrot + cherry tomatoes

flavorful oil and quality vinegar
Sparkling waterSparkling water

Jean Baptiste

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.

The Festival of Jean Baptiste is the main holiday of the Francophone people of Canada. To the rest of the world, he is John the Baptist, cousin of Jesus, who was beheaded by the orders of Herod Antipas. The Quebecquois and the Maritimers of New Brunswick and Prince Edward Island Canada have adopted him as their patron saint and celebrate his day on June 24. To them, it is an assertion of their cultural identity and it is a major celebration. The custom began in Montreal, Canada in 1834, at the urging of the Jean-Baptiste Society who organized a parade. They were inspired by the Saint Patrick’s Day parade a few years earlier. Parades, dinners, folk music, dancing, and having a great time turned into an official holiday in 1977. If you like a good time, head to Quebec Province or the Acadian Peninsula of New Brunswick for June 24.

In honor of the Francophone people of Canada, breakfast features eggs in a very Gallic buckwheat galette. And dinner is in honor of Saint John himself. He is described as eating a simple, meatless diet [unless you count locusts as meat], so a dinner of felafel will be just the thing.

Egg-Mushroom Galette/Crepe: 153 calories 6 g fat 2.1 g fiber 9.3 g protein 16.8 g carbs [11.3 g Complex] 39 mg Calcium  NB: The food values given above are for the egg crepe and fruit only, not the optional beverages. PB  Vegetarian This is yummy. The eggs are creamy, the mushrooms are earthy, and the galette is nutty. 

1 galette/savory crepe, see Sidekicks II 4 Oct-’18 for recipe one 2-oz egg 1 oz mushrooms, chopped 1 Tbsp chives, chopped 1 tsp thyme + generous dash of granulated garlic 1 oz raspberries Optional:blackish coffee [53 calories] or blackish tea or lemon in hot water Optional:5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the crepe. Spritz the non-stick saute pan with oil/non-stick spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out on the crepe and fold it over the egg. Plate the fruit. Sip your beverages and have an amazing day.

Felafel with Mixed Salad 295 calories 13.6 g fat 7.3 g fiber 15.5 g protein 29 g carbs [28 Complex] 174 mg Calcium  PB GF Vegetarian  What a healthy plate of food! When you have felafel in the freezer, a quick meal like becomes almost instant.

6 felafel patties [see recipe from I-13-’19] 2 cups lettuce [I like to slice large leaves cross-wise into 1/2” strips] 2 oz tomatoes, cherry tomatoes or larger ones cut in 1/2” cubes 1 oz carrots, grated 1 oz beets cut in large dice 1 oz Feta cheese in large crumbles ¾ tsp flavored olive oil + ¾ tsp white wine vinegar salt + pepper to taste

Thaw or prepare the felafel patties. If unbaked, heat in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the vinegar and oil, then toss the salad vegetables in the dressing. Top with the felafel and feta crumbles.

Passover

How this Fast Diet http://the fast diet.co.uk 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.

Imagine this: Your people have been living in a foreign land ever since a famine drove you from your homeland.  You are herdsmen and farmers, minding your own business and worshiping your own G-d. After many generations, the leaders of this country grow nervous about the size of your population.  They move you to the cities, make you take menial jobs, kill your sons, and restrict your movement in or out of the country.  What can you do to improve your plight? You pray to your G-d for help.  A leader arises from among you, who goes to the government and demands that you people be allowed to leave. The answer is no: you are worth more to the government as forced labor.  Plagues descend on the land, affecting millions of people, and still you cannot leave. At last a message is whispered from house to house: kill a lamb for your dinner tonight and daub its blood on the doorposts of your dwelling. Pack whatever you can carry, including food, and be ready to leave when the word comes. Do not even bake yeast bread, there isn’t time.  That night, children and livestock all over the country die mysteriously — but not in your house, for the evil passed over you. The next day, your people are allowed to leave and you march to the East, rejoicing that your G-d has set you free.  This is the story of Passover as told in Exodus Chapter I, verse 8 through Chapter 12, verse 39.                     In case you are running out of menu ideas, today’s meals are in keeping with the Kosher food traditions of Passover.  Breakfast is styled on the popular Reuben Sandwich, served on matzo, an unleavened bread.  The dinner is a simple soup made of a ‘bitter herb‘ — watercress.

Reuben Matzo Egg:  168 calories   9.8 g fat   1.3 g fiber  14 g protein  18.6 g carbs  [2.5 g Complex]  54 mg Calcium   NB: Food values shown are for the plated foods only, and do not include the optional beverages.   PB  The flavors of a Reuben but Kosher for Passover! What’s not to love? Delicious, filling breakfast. The original recipe is from Kosher in the Kitch.Reuben Matzo Eggs

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 into a jar with a lid and put it in the ‘fridge for next week.                               ½ matzo cracker [14 g] [Streit’s brand]                                                                                                ¼ oz corned beef, sliced thinly and diced                                                                                            2 Tbsp sauerkraut [drained]                                                                                                            1.5 tsp Russian Dressing**                                                                                                      **Optional: black coffee with 1 tsp sugar [16 calories] or black tea or lemon in hot water Optional: 4 oz Kosher orange juice [56 calories]

**Russian Dressing    22 calories/1.5 tsp                                                                                                            1 tsp mayonnaise          ¼ tsp catsup              1/8 tsp hot sauce                                                    1/8 tsp Worcestershire sauce           pinch paprika 

Whisk the eggs vigorously, then stir in the corned beef and sauerkraut. Pour into a non-stick pan which was spritzed with olive oil. Scramble until done to your preference. Carefully break the matzo in two, then in half again: you will now have two quarter pieces. Spread most of the Russian Dressing on the matzo crackers, then top with the eggs. Garnish with a little corned beef, a dollop of the Dressing, and black pepper. Delish.

Watercress Soup:  157 calories   5.4 g fat   2.9 g fiber   8.4 g protein  22 g carbs  [19 g Complex]  63.5 mg Calcium  PB  GF   Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that runs onto the beach is the source of our watercress.  So low in calories, you can add an egg for more protein and a Caprese Salad on the side. HINT: This recipe makes 5 cups. Freeze the remainders.Watercress Soup

2 tsp olive oil                                                                                                                                          4 oz [by weight, not volume] watercress leaves and stemmer stems                                        1 cup celery, coarsely chopped                                                                                                            2 cups onion, coarsely chopped                                                                                                              2 cloves garlic, peeled and crushed                                                                                                          2-1/2 cups very good vegetable broth [if not keeping Kosher, use chicken or beef broth]                                                                                                                                                       3/4 tsp salt                                                                                                                                             10 oz [weight not volume] potato, peeled and cut in 2″ chunks                                                  2 oz [weight not volume] sweet potato, peeled and cut in 2″ chunks                                       per serving: 1 Tbsp chèvre cheese

optional:  Caprese Salad — 46 calories  2.2 g fat  0.6 g fiber  3.9 g protein  2.6 g carbs  115.6 g Calcium  1/2 oz mozzarella cheese, thinly sliced       2 oz tomatoes, thinly sliced and sprinkled with salt    fresh basil leaves     There should be equal slices of cheese and tomato.  Arrange the cheese, tomato, and basil in over-lapping layers                                         optional: cut a hard-boiled egg length-wise into quarters and nestle them into the soup           70 calories    4.8 g fat   0 g fiber   6 g protein    0.4 g carbs   28 mg Calcium

Heat the oil in a sauce pan.  Add the cress, celery, onion, and garlic and stir-fry for two minutes.  Put in the stock, salt, and potatoes and bring to a boil. Turn down the heat, cover, and simmer 30 minutes.  Cool slightly, then puree in a blender/food processor/immersion wand.  If not thoroughly pureed, run it through a sieve.  Heat the soup gently before serving.  After ladling into the bowl, put the chèvre in the center, let it soften in the heat, then swirl it into the soup with a knife. Serve with the optional additions.                                                  

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg 1 two-oz egg    + curry powder
puttanesca sauce [Saucy, 6-Dec-’17] crushed tomatoes
Parmesan cheese reduced-fat ricotta
peaches [fresh or canned in juice] artichoke hearts + applesauce
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

4 oz mackerel [or salmon] fresh mussels  + 2 fresh oysters
green beans mussel broth  +  curry powder
puttanesca sauce [Saucy, 6-Dec-’17] flour   + Gruyere cheese
green beans
Sparkling water Sparkling water

Blackthorn Winter

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.

What, you ask, is Blackthorn Winter?  Well, in merrie olde England, this is the time of year that the Blackthorns [Prunus spinosa] bloom.  The creamy white blossoms are widespread and from a distance they look like snow or frost.  Further, the weather takes a colder turn, feeling more like Winter after a little taste of Spring. [Some say it is a corollary of Indian Summer in the Fall.]  In Autumn, the Blackthorn produces a blue fruit which is covered with gin to make a liqueur — Sloe Gin, anyone?  The thorns on the dark bark made this plant a good natural hedge for fencing in livestock.  Blackthorns grow all over Europe and they have been gathered and eaten for at least 5,300 years.

Although this is blackthorn winter, this is not “a winter of our discontent.”   April 10 marks the 6th anniversary of Fasting for us.  We think this is a great way to lose weight and to be healthier.  Here are two very different recipes for Fasting, from two places where Blackthorns are found. Sloes are native to Denmark and they have naturalized in the Eastern US, perhaps near Philadelphia.

Danish ScrOmelette: 140 calories 10.4 g fat 0.5 g fiber 12 g protein 5.6 g carbs [3 g Complex] 242 mg Calcium   PB GF  This breakfast was developed in honor of Tycho Brahe, famous astronomer and Denmark’s pride. The taste of the sea, the bleu cheese, the star in the apple: all sing praise to him.Danish Omelettte

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 into a jar with a lid and put it in the ‘fridge for next week                              1/2   oz Danish bleu cheese                                                                                                                          ½ oz herring marinated in wine                                                                                                         1 oz apple, sliced so you can see the star inside                                                                  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                     Optional:  5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Mince the herring. Crumble the bleu cheese and whisk with the eggs. Hold the apple on its side and slice it around the equator so that the star of seeds and core in the middle is revealed. Cut a slice parallel to your cut to end up with a slice that weighs 1 oz. Spray a frying pan with non-stick spray and put the minced herring in the pan. Quickly pour the egg-cheese mixture in the pan. As the egg begins to set around the edges, lift the egg with a fork or spatula and tip the pan so that uncooked egg flows underneath. Continue like that until the bottom is fully cooked and the top is set. [Flip the omelette if you dare, or put it under the broiler if you like your eggs well cooked.] Slide the eggs on to the plate next to the apple, pour the beverages, and meditate on the wonders of astronomy.

Philly Cheesesteak en Casserole: 264 calories 11 g fat   1.2 g fiber   33.7 g protein  11.3 g carbs [8.9 g Complex]  263 mg Calcium  GF   The iconic street food of Philadelphia has been made over for Fast Day.  By the way, provolone is the original cheese for this dish – NOT Cheeze-Whiz.Philly Cheesesteak en Casserole

2-1/2 oz rare roast beef, shaved  [get this in the deli section of the supermarket]                                                      0.8 oz provolene cheese [2 thin slices]                                                                                                    1 oz onions, sliced                                                                                                                                    1-1/2 oz broccoli florets                                                                                                                 1 slice 80-calorie whole-grain bread, from which you will cut a 3-4” bell using a cookie cutter

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s whole-wheat potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg felafel  [Stocking Up   4-Jan-’17]
Sweet potato  + watercress or parsley pineapple or cantaloupe
cheddar cheese Greek-style yogurt
garlic powder   +   cherries mint leaves
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

olive oil  +  onion  + bell pepper + celery green split peas
spinach  + eggplant  + tomato + cumin 2 slices uncured bacon
paprika + oregano + feta cheese  + egg thyme
Sparkling water Sparkling water

L.o.t.R.

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 uptightprettygirl who is now Following.

The book series that I have re-read most is The Lord of The Rings by JRR Tolkien.  He creates memorable characters; a unique and believable world; complex languages for different groups of people; and a satisfying story which makes you want to visit it again. A Quest, a Coming-of-Age plot, Star-Crossed Lovers, Overcoming Evil — these books have it all.   March 25 is the day the One Ring was destroyed: the end of evil times and the start of an era when goodness reigned.  In our house, we celebrate LotR day with special foods.  Oddly, although the principal characters are food-loving Hobbits and feasting Dwarves, the author seldom names the foods that are eaten.  Out of the 5 or so instances that ingredients are mentioned, I have crafted two meals. One is eaten at the home of the magical Tom Bombadil and his marvelous wife Goldberry.  The other is based on Hobbits’ enjoyment of mushrooms and rabbit.  We can eat with the Hobbits but not like the Hobbits — they gain weight as adults and being tubby is a bit of a plot-line. We don’t have to be plump, chubby, or stout.  We can Fast.

Bombadil’s Breakfast:   146 calories  5 g fat   2.5 g fiber  10.5 g protein  15.3 g carbs [8.3 g Complex]   312 mg Calcium  NB: the food values given are for the plated items only, and do not include the optional beverages.  PB GF V When Tom Bombadil served his guests breakfast, it consisted of plants, fruit and dairy of his own collection or production. The plants should be watercress [since his wife Goldberry was the River-Man’s daughter] and the fruit shall be Golden Berries [aka Peruvian Ground Cherries], again in a nod to his wife.Bombadil Breakfast

½ oz Camembert cheese                                                                                                                ½ cup watercress leaves or microgreens                                                                                                    ½ cup plain yogurt                                                                                                                         ½ tsp honey                                                                                                                                                      1 oz Golden Berries  [aka: Peruvian Ground Cherries]  OR blueberries                                                              edible flowers [violets, chives, nastursium, or others]                                                                     Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                       Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Warm the honey and stir it into the yogurt. Plate the items to your taste and enjoy a magical breakfast in The Old Forest. Wear a blue jacket and yellow hat.

Rabbit Pie: 275 calories   6.6 g fat   4.6 g fiber   25.6 g protein   27.5 g carbs [15 g Complex] 77 mg Calcium  PB  Rabbit is a common meat in recipes the world over. It is high in protein and low in fat. And yes, it does taste like chicken. You could substitute.

Rabbit Pie, baked
Here is the Rabbit Pie for 2 people as it came out of the oven, with the bread on top.

Rabbit Pie, plated
Here is one serving of the Rabbit Pie plated with the bread underneath to catch the juices.

 

 

 

 

                                                             

         

 

 

 

2 oz mushrooms                                                                                                                               4 oz chicken stock                                                                                                                             2 tsp potato starch                                                                                                                         0.55 oz [1 slice] ham from the deli                                                                                                    3 oz rabbit meat                                                                                                                                     ¼ cup onions, chopped                                                                                                                   big pinch dried thyme + big pinch savory + salt + pepper                                                                    ½ Arnold Multi-Grain Sandwich Thin OR a 4” circle cut from whole-grain bread                                     1.5 oz carrots                                                                                                                                               If the rabbit is uncooked: Cut it into bite-sized pieces and quickly cook in a saute pan which has been spritzed with non-stick spray. Remove the meat. Chop and cook the mushrooms in non-stick spray, but do not evaporate all of the liquid they give off. Remove the mushrooms from the pan and set aside. Add the onions and the stock to the pan along with the mushroom juices and ¼ cup water. Simmer to cook the onions. Whisk in the potato starch and the seasonings. Continue to whisk over heat until the potato starch is dissolved. Cook at a simmer until the liquid measures ¼ cup and is thickened. Add the rabbit meat, ham, and the mushrooms. Simmer for a few minutes and taste for seasonings. Pour and scrape into an oven-proof dish. Top with the Sandwich Thin. Bake at 350° F for15 minutes. Cook the carrots. Plate the meal by first putting the Sandwich Thin on the plate, then covering it with the rabbit-mushroom mixture. Pour any extra liquid so that it is soaked up by the bread. Plate the carrots to complete the meal.

Second Fiddles

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.

What does it mean ‘to play or to be a second fiddle‘?  It means to be the assistant to the leader or boss, which is a good role but it means that you may not get your full share of the glory or fame from what is accomplished. Originally, it referred to seating in an orchestra: the head honcho is the Conductor, of course.  The next most important person is the First Violin [the one who plays the ‘1st Fiddle’], and below that is the Second Violin.  That’s the 2nd Fiddle: close to the fame with important work to do, but often over-looked. Tomorrow will be the birthday of an over-looked man: Roy Disney.  He was co-founder and partner in the Disney organization, playing second fiddle to his younger brother, Walt the cartoonist and media visionary. Despite the fact that Roy was a financial wizard  who brought Disney World into fulfillment and put Orlando, Florida on the map, the only human who comes to mind when you say “Disney’ is Walt.                                                                                                  Side dishes play second fiddle to the main meal. That’s too bad as they can tend to be an after-thought: boil up some peas for something green on the plate. Let’s up our game and serve some side dishes that really add some zest to the meal.

Lamb Kabobs w: corn relish

CORN-TOMATO SALSA          makes 1.5 cups 87 calories per 3/4 cup serving                                                    1 cup corn kernels                                                                                                                                                       1 cup diced tomato                                                                                                                                                  2 Tbsp minced red bell pepper                                                                                                                           2 Tbsp diced red onion                                                                                                                                         2 Tbsp cider vinegar                                                                                                                                                1/4 tsp dry mustard                                                                                                                                                 1/8 tsp tumeric                                                                                                                                                          ¼ tsp sugar                                                                                                                                                                    2 dashes ground cumin

Felafel w: Cuke Raita

CUCUMBER RAITA               use as a side dish or in wraps                                                                                             1 cup non-fat yogurt                                                                                                                                                 1 Tbsp lime juice                                                                                                                                                      1 clove garlic, pressed                                                                                                                                              1 cup cucumber, seeded and diced                                                                                                                   ½ tsp ground cumin                                                      ¼ tsp salt                                                                          ¼ tsp ground pepper                                                                                       1 Tbsp fresh mint, chopped                                Combine all ingredients and use immediately or chill up to 30 minutes.

Fish Kabobs w: fresh Polenta

FRESH POLENTA          1 serving = 1/3 cup = 80 calories                                                                                                          1.25 cups corn kernels, fresh or frozen                                                                                                                      1 tsp unsalted butter                                                                                                                                         freshly-ground pepper + salt                                                                                                                                      Puree the corn in a blender until smoother in texture [it won’t be like whipped cream, but you shouldn’t see whole kernels]. Put butter in a warm pan, then add the corn, pepper and salt. Cook about 30 seconds or until it becomes thicker. From Jacques Pepin, this is excellent served with a simply prepared fish.

Haggis Spring Rolls

SIDE SALAD        Serves 1 = 36 calories, easily doubles or triples                                                                                           1 cup lettuce, slice into <1/2” strips if leaves are large                                                                                 ½ oz grated carrots                                                                                                                                                   1 oz tomato                                                                                                                                                               ½ tsp olive oil, plain or flavor-infused [ex: lime]                                                                                            ½ tsp flavorful vinegar                                                   salt and pepper to taste                                                                                                                                 optional: 1/2 oz boiled, cubed beets [adds 6 calories]  

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
1 felafel patty [Stocking Up 4-I-2018]salami, thinly-sliced
tomato puree or crushed tomatoespear
blueberries
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion:

6 felafel pattiespork tenderloin + honey  + garlic
lettuce  + tomatoesfresh green beans  + red bell pepper
carrot  +  beets  +  feta cheesefresh ginger  + soy sauce + canola oil
white wine vinegar + flavored olive oilcrushed red pepper +   scallion
Sparkling waterSparkling water

                                                                                                                                        

Johannes Kepler

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.

Although there is a space telescope named after him, most people would be hard pressed to recognize the name of Johannes Kepler.  Yet he revolutionized how we view the solar system and brought us out of the Middle Ages of astronomy once and for all.  He was the assistant to the famous Tycho Brahe [cf 13 December 2017] in Bohemia and inherited the detailed written observations of his mentor.  By applying his superior mathematical skills, Kepler developed his 3 Laws of Planetary Motion. Today’s breakfast illustrates those theories.  1]  Planets move in elliptical [egg-shaped] paths around the sun. [In his time, the 1500-year old ideas of Ptolemy said that orbits were perfect circles.]   2]  When planets reach the point of their orbit where they are farthest from the sun, they travel slower, but go faster closer to the sun.  The two figs mark places where a planet would go faster or slower in its orbit.  3]   The time it takes a planet to orbit the sun [many scientists in the 1500s held that the Earth was in the center of the Solar System] is proportional to its distance from the sun. In the photo, the ‘orbital path’ of the spinach leaves would be shorter if it were closer to the egg yolk [egg yolk = sun.]                     These ideas were huge in their day and yet they made few ripples in the scientific community, with no scandal of excommunication.  The time was almost right for recognizing that the old ideas were based on opinion and that scientists could prove, by observation and calculation, that their theories were correct.                                                                                                                             Since Kepler’s side hustle was as an astrologer [the magic side of star-gazing], dinner gives a nod to the recent Winter Solstice, a time of dread and disruption in the ancient Solar Calendar.  Kepler’s birthday is tomorrow. He was a Capricorn.

Fig & Chèvre Plate:    294 calories  8.7 g fat  5.7 g fiber  17 g protein  43 g carbs [33 g Complex]   325 mg Calcium   PB GF  Simple, elegant, and much more filling than it looks.Fig + Chevre Plate, black

½ hard-boiled egg                                                                                                                                                                    1 dried fig, mass of 0.65 oz or 16 g                                                                                                                       1 oz chèvre cheese                                                                                                                                                      ¼ oz baby spinach                                                                                                                                             blackish coffee, blackish tea, or lemon in hot water                                                                                            5-6 oz fruit smoothie or green smoothie or natural apple cider

Rehydrate the dried fig by covering with water and microwaving or heating for 1 minute. Let the fig sit in the water for another few minutes, then cut in half. Arrange the spinach leaves in an oval. Dab the leaves with crumbles of the goat cheese. Plate the egg half and the fig halves. HINT: I composed the plate the night before, covered it with a plastic bag, and kept it cool until breakfast. Instant breakfast!

Winter Solstice Pizza: 281 calories   10 g fat  2.8 g fiber  16 g protein  15.6 g carbs [7.8 g Complex]  223.4 mg Calcium PB   On the solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter]. Fabulous flavors!Winter Solstice Pizza

1 whole wheat tortilla [ex: Herdez 8” Fajita-style Tortilla], must be 170 calories or less                                                                                                                         1.5 Tbsp crushed tomatoes + pinch granulated garlic                                                                                        1 oz mozzerella cheese, grated                                                                                                                                 1 oz mushrooms, chopped                                                                                                                                                         1/3 oz prosciutto                                                                                                                                                                                                                                                          1 Tbsp onion, chopped                                                                                                                                      generous sprinkling of Italian Herbs + crushed red peppers to taste                                                                                                                                     

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Bake for 5-10 minutes. Light some candles and enjoy pizza on the longest night of the year.

Ingredients for next week:

Breakfast, single portion

Next week I will discuss options for American bacon   +  mushrooms
      New Year’s Eve entertaining Cheddar cheese   + chicken stock
choose a favorite from the Archives Yorkshire Pudding Batter [..Not by Bread…18-Feb-2018  OR Arnold Sandwich Thin [100 calories]
       for breakfast white whole wheat flour
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

Next week I will discuss options for cooked pheasant meat
           New Year’s Eve entertaining carrots  +  cabbage  + onion
 choose a favorite from the Archives pheasant or chicken gravy
         for dinner Arnold Sandwich Thin [100 calories]
Sparkling water Sparkling water

Adam & Eve

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 GlutLust who is now Following.

Tomorrow will be the Feast Day of St Adam and St Eve. Bet you didn’t know they were saints, did you? Me neither.  Medieval and Renaissance artists loved to depict the once- happy pair — after all, they were naked!! So we see them being created in sculpture by Lorenzo Maitani; succumbing to temptation in painting by Lucas Cranach  and in engraving by Albrecht Dürer; and being expelled from Eden in fresco by Masaccio;  One of my favorites*  is from bronze doors of Bishop Bernwald in Hildesheim, Germany begun in 1015. It shows God pointing accusingly to Adam, who fairly writhes in embarrassment over his nakedness. Adam points to Eve to blame her for their mistake. And Eve points to the Devil [a small dragon at her feet] to blame him, as if to say ‘the dog did it’!  A wonderful examination of human nature.      *[thanks, Pflug]                                                                                                  Going from the sublime to the ridiculous: in old diner parlance, if the waitress yelled at the cook, “Adam and Eve on a Raft” it meant an order of poached eggs on toast.  We will extend the ‘raft’ simile a bit to include the toast that is served under any food. At breakfast, the toast will hold the trendy avocado as well as the Adam/Eve egg, while at dinner it will be bread with Vietnamese toppings.

Avocado Toast:  273 calories  10.4 g fat  5 g fiber  14.4 g protein  32.5 g carbs   210 mg Calcium PB  GF – if using GF bread  Avocado Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a hearty whole-grain bread underneath.Avocado Toast

1 two-oz egg                                                                                                                                                                  o.8 oz avocado                                                                                                                                                                 1 slice 70-calorie whole-grain bread                                                                                                     blackish coffee or tea or lemon in hot water                                                                                                 ¼ cup unpasturized apple cider or 3 oz fruit smothie or green smoothie

Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverages and you are all set for a healthy day.

Banh Mi: 300 calories   7 g fat   4.8 g fiber  20 g protein  36.7 g carbs   47 mg Calcium  PB   The recipe for this popular Thai/Viet street sandwich came in the mail from Eating Well’s Shape magazine. Just a few tweeks and it worked splendidly for a Fast Day. Dear Husband is fan.Bahn Mi

3 oz pork tenderloin, previously cooked or raw                                                                                                     1 tsp Asian sweet chili sauce + ½ tsp soy sauce                                                                                            1.5 oz cucumber, cut in 2-3” strips                                                                                                                     1.5 oz red sweet pepper, cut in 2-3” strips                                                                                                         2 oz carrot, shredded                                                                                                                                              2 Tbsp pickle brine [juice from a jar of pickles] + ½ tsp sesame oil + ¼ tsp ground ginger + ¼ tsp ground garlic + pinch sesame seeds                                                                                                         1-1/2 oz baguette slices, cut 1/4” thick

Slice the pork thinly and brush with Asian chili + soy sauce mixture. If meat is uncooked, briefly sauté until just pink. Combine the pickle brine with the sesame-ginger -garlic-sesame to make a dressing, and set aside in a small bowl. Slice and grate the vegetables and toss in the sesame-ginger dressing. Slice the bread and arrange it on the serving plate. Top with pork, then with vegetables. Serve remaining vegetables on the side. Done!  We ate everything with our fingers.