Saint Ursula

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.

As a child I loved to look at a book called Famous Paintings, An Introduction to Art for Young People by Alice Elizabeth Chase. One of the paintings shown and described was “The Dream of Saint Ursula” by Vittore Carpaccio. Into the Saint’s peaceful bedroom, walks an Angel who heralds Ursula’s eventual martyrdom. But all is calm and we know that Ursula will go serenely to her violent death on October 21, in the year 383. The story of St Ursula is an odd one. She was a princess of a kingdom in Britain and she was betrothed at age 12. Ursula, buying herself time before the marriage, proposed a pilgrimage to Rome. She chose 11 gal-pals to go with her — and here the confusion begins. Poor translation from early latin texts turned “Ursula and 11 Virgins” into “Ursula and 11,000 Virgins”!! According to the legend, they all got to Rome, were blessed by the Pope, and turned around to go back home. While sailing down the Rhine [how many boats does it take to transport 11,001 or more people??], they were attacked at Cologne by Huns and all died when Ursula refused to marry their leader. When a midden of bones was discovered in Cologne in 1155, they were declared to be the remains of Ursula and her friends. [Even though some of the bones seem to belong to large dogs…] Take this tale as you will: in 1969, the Roman Catholic Church took Ursula off the list of official saints. Medieval and Renaissance artists loved to depict her, and when I arrange my slippers under the bed, as Carpaccio shows in his painting, I think of Saint Ursula.

Since Ursula went to Rome, we will enjoy a Roman Breakfast. And since she was boating down the Rhine to return home, our dinner will be served in Cucumber Boats.

Roman Breakfast: 270 calories 3.3 g fat 3.2 g fiber 9 g protein 28 g carbs [20.8 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB Though a bit unusual, this is a very good plate of breakfast food, based on ingredients available to Romans in the 1st century BCE. It is satisfying and flavorful.

1 Pan Muffin** 1 oz pear 1 oz cooked chicken, diced 1 oz radish 1 oz cucumber [optional: 1 deglet noor date = ¼ oz]   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

**PAN MUFFIN each = 71 calories 2.5 g fat 0.8 g fiber 1.8 g protein 10.8 g carbs 8.5 mg Calcium

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 1/3 cup 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. 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 [and use 4 Tbsp batter in muffin tins for Slow Day breakfasts].

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3.2 g fiber 20.4 g protein 19 g carbs 162 mg Calcium   PB GF  So easy for the summer or anytime.

2-¾ oz cooked salmon one 3.5 oz cucumber, of which you will use half to serve one person 1/2 Tbsp watercress sauce [see Sidekicks II, posted 4 Oct, 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 watercress sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

S.A.D

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.

How curious that the initials of what nutritionists call the ‘Standard American Diet‘ spell the word ‘SAD.’ That diet is blamed for many of the Western World’s health woes. It makes one sad to think about it. How did this start?? In the late 1800s, there was a health-food movement that saw the invention of processed breakfast cereal. By the early 1900s, growing urban populations needed food and they couldn’t afford to have it spoil. Enter the Kraft brothers. J.L. Kraft moved from Canada to Chicago in 1904, and sold cheese door to door in a cart. He lost lots of money since the unsold cheese became either moldy and too dry to sell. In 1906, brother Charles joined the company. They started trying to make a ‘processed cheese‘ in a tin which would have a longer shelf life. In 1916, they perfected it — just in time to sell thousands of tins to the US Army during WWI. Doughboys returned with a taste for the stuff and the company took off. By 1923, company sales equalled $22 million! Five years later, they added salad dressing and ‘oleomargarine.’ This was the start of the Kraft Food Company. Now allied with the Heinz Company, they make 200 items sold world-wide.

Charles Kraft was born on October 17. We will note that while eating foods that are purchased but are low in sugar, saturated fat, simple carbs — unlike the overly-processed foods that constitute the S.A.D. Today’s menu features meals with lots of protein, fresh fruits and vegetables, complex carbohydrates, and flavor.

10-Grain Cereal: 143 calories 0.8 g fat 4.3 g fiber 8 g protein 28 g carbs [22 g Complex]  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  This is one of our favorite breakfasts – even on a Slow Day! 

3 Tbsp uncooked Bob’s 10-Grain Cereal ¼ cup low-fat milk + 1/3 cup water  Toppings: 2 Tbsp blueberries, fresh or frozen + 2 Tbsp milk  Optional: blackish coffee [ 53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

If preparing the night before: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into a microwave-safe bowl. Next morning: Heat the cereal in the microwave for about a minute, then top with berries and milk. If preparing in the morning: Cook the cereal with the water/milk for about 8 minutes on the stove. Pour into the bowl and top with berries and milk.  

Tortellini with Black Kale:  209 calories 9 g fat 3.5 g fiber 10 g protein 24 g carbs [7.4 g Complex] 231 mg Calcium PB Packaged, dried tortellini is a handy item to have in the pantry. It makes for a fine Tuscan meal [Mediterranean food!] when pared with Black Kale. The recipe is from ‘thekitchn‘  NB: I used the recipe below for the kale as two servings, when paired with the pasta. But the calories are so low that you could use it as one serving alongside the pasta. 

27 g dried cheese/spinach tortellini [Barilla brand is good] 3 oz diced tomato 2 Tbsp grated Parmesan cheese PLUS ingredients shown below for the kale.

For the Kale:

3 oz black kaleUse your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
1 tsp olive oil
2 cloves garlic pinch red pepper flakes
Heat the oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add the garlic and red pepper flakes and cook, stirring, until fragrant, about 1 minute (do not let the garlic brown).
¼ tsp kosher salt pinch ground pepperAdd the kale, stirring as it starts to wilt. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is just tender, about 5 minutes.
2 tsp Lemon juice Remove from the heat, stir in the lemon juice, and serve.

For the Meal: Cook the pasta in boiling salted water for 9-11 minutes, then drain. Combine with the diced tomatoes and Parmesan. Plate the pasta surrounded by the kale.

Ingredients for next week: Breakfast, single portion for Monday……. single portion for Thursday:

one Pan Muffin1 two-oz egg  + pear
cucumber + pear
turkey breast meat, raw or cooked
cooked chicken + radish
olive oil + celery + onion
optional deglet noor date
70-calorie whole-grain bread + herbs
Optional smoothieoptional smoothie
optional hot beverage optional hot beverage

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

cooked salmon + Dijon mustard
ground lamb
medium-sized cucumber
Gruyere cheese
4-Bean Salad + leek
brown rice
Watercress sauce
Mediterranean Vegetables
Sparkling waterSparkling water

Emergency Meals

Sometimes the lights go out. And how do you cope then? We have frequently experienced outages, the worst being in December of 2008. That was the year of a dreadful ice storm that hit New Hampshire like a jack hammer. Phone poles and limbs came down, trees were uprooted, and we had no electricity for 9 days. We have lost power so often [usually in the Winter] that we have a routine. We quickly remove necessary perishables [milk, butter, meat, sausage, eggs, chicken, cheese] from the freezer and refrigerator, and place the items in a camping cooler on the back porch. There, they stay cool enough to use. Then we keep the freezers and refrigerator closed and covered with blankets for the duration. By having a gas cooktop and a pantry full of useful items, we can feed ourselves and even observe Fast Days under most conditions. Recently, Hurricane Dorian plowed across Prince Edward Island where we were staying, cutting off the juice for 48 hours. We coped just fine. The following are Fast dinners we have prepared and enjoyed during black-outs. The gratin cooked nicely on the cooktop, although the recipe would have you broil it at the end. [The gratin would also be a useful breakfast meal, served without any beverages.] And the dumplings were cooked in a bamboo steamer by candle-light, as you might tell by the darkness of the photo.

Egg-Tomato Gratin: 235 calories 10 g fat 4 g fiber 16 g protein 16 g carbs [15 g Complex] 200 mg Calcium  PB GF V Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch tomorrow.

3 hardboiled eggs, peeled and sliced into wedges 3 oz onions, sliced 2 tsp garlic, chopped 1 tsp dried thyme + 1 tsp salt + ½ tsp pepper 1/3 cup garbanzo beans, drained and rinsed 10 fluid oz of tomatoes, drained [save the juice] 1 oz Swiss cheese or Gruyere, grated 

Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork and add the garbanzo beans. Bring to a boil, reduce heat, simmer covered for 4 minutes. Nestle the eggs in the pan, then sprinkle with cheese. Cover and simmer another 2 minutes to warm everything and to melt the cheese. Excellent antidote to outrageous fortune.

Pork Dumplings Steamed with Bok Choy: 215 calories 8.5 g fat 2.3 g fiber 12.5 g protein 28 g carbs 190 mg Calcium  PB Our older son suggested this ‘starter recipe’ to encourage us to prepare Asian meals. NB: the dumplings were purchased at an Asian market and were very low in calories. You will need to have or to improvise a steamer to cook this.

5 pork dumplings 3-4 oz bok choy 1 Tbsp hoisin sauce dipping sauce: 2 oz black vinegar** + 2 oz soy sauce ** in lieu of black vinegar, combine equal amounts of soy sauce, rice vinegar, and water. 

Set up the steamer [mine is a bamboo version which is used with a wok]. Trim the bok choy to remove the largest parts of the center vein, and arrange the leaves on the platforms of the steamer. Put the frozen dumplings on the leaves. Close up the steamer and position it in a dry wok. Add water to the wok so that it rises over the bottom edge of the steamer but not so much that the water level comes up to the bottom tray of the steamer. Bring the water to a simmer. Let it cook for 10 minutes. Mix the hoisin sauce with some water to thin it. Combine the ingredients for the dipping sauce. Remove the bok choy to the plate and drizzle the hoisin sauce over it. Place the dumplings on the plate and serve with the dipping sauce. Despite the low calorie count, this meal is very satisfying. Other vegetables could be added, as long as their steaming time is the same as the other ingredients.

Ingredients for next week: Breakfast, single portion for Monday ……….. single portion for Thursday:

Next week I will discuss how to
start the Fast Diet and how to
stay on it.
Bob’s 10-Grain Cereal or equivalent 
Look for a new favorite breakfast
in the Archives
low-fat milk

blueberries, fresh or frozen


Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Next week I will discuss how to
start the Fast Diet and how to
stay on it.
purchased dry tortellini
Look for a new favorite dinner
in the Archives
black or Tuscan kale +
red pepper flakes

garlic + tomato

olive oil + Parmesan cheese
Sparkling waterSparkling water

Relief of Leiden

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.

Your name is Cornelis Joppenszoon and you are starving. Not the usual hunger of a young teenage boy – you and your family are literally starving. The year is 1574, and you have lived in Leiden, Holland all your life, under the rule of the hated Spaniards. For the past year, your city has been beseiged by the Spanish army under the cruel Duke of Alva/Alba in an effort to break the Dutch Resistance efforts. Thousands of your fellow-townspeople have died and many begged the mayor to yield. He offered to cut off his right arm to provide food for the people instead! But help is on the way: the dikes were breached to flood the polders around the city and brave William the Silent is on his way with a fleet of rebel soldiers. When they arrive, they hand out white bread and herring to the people. What a relief to have something to eat again! That evening, when part of the city wall collapses, you sneak out to scout around. The Spaniards had left in a hurry: their camps intact and the fires still burning. In a pot over a fire, you find a sort of stew made of vegetables. Hooray! You take it back home and that night your family and friends eat ‘hutspot’ for the first time. The seige is lifted, Spain is in retreat, and Holland might regain her freedom. Now to find more food…. 

Today’s meals reflect the food events of the Relief of Leiden, celebrated every October 3: herring for breakfast and hutspot for dinner. Young Cornelis would be satisfied.

Herring Plate: 195 calories 8 g fat 4.4 g fiber 8 g protein 13.7 g carbs [11.7 g Complex] 33 mg Calcium  PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and it is prepared in no-time-flat. NB: Do NOT eat herring if you are taking MOAI antidepressent medicine, as herring is high in tyramine.

3 Finn Crisp crackers 1.25 oz herring marinated in wine [not sour cream] 2 Tbsp whipped cream cheese 4 Bing cherries OR ½ cup strawberries, sliced  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Hutspot with Dutch Meatballs: 243 calories 8 g fat 4 g fiber 16.8 g protein 31 g carbs [21 g Complex] 82 mg Calcium  PB GF – if using GF rye bread This recipe from Holland was a hit at our house. The sweet carrots really add something to the potatoes. 

Hutspot: makes 1 cup 2 oz potato, peeled 2 oz carrots, peeled 2 oz onion, sliced salt and pepper to taste Cube the potatoes and put into a sauce pan with water half-way up. Cut the carrots in coins and put on top of potatoes. Slice the onions and put them on top of the carrots. Bring to a boil, turn down the heat. Cover and cook for 20 minutes or until all vegetables are soft. Drain, reserving the liquid. Mash the vegetables, adding reserved liquid if needed. Season to taste.

Dutch Meatballs: makes 6 you will need 2 per person ½ pound ground turkey, 3% fat 1 oz rye bread, crust removed if very hard ¼ cup skim milk 1 shallot [1 Tbsp chopped] 1 egg white ¼ tsp nutmeg + ¼ tsp salt + ¼ tsp black pepper Chop or tear the bread into 1/2” pieces. Put in a small dish and pour in enough milk to wet the bread – you will have some left over. You could cook the meat and shallot or leave them raw [which is what I did] Add the seasonings and egg white. Squeeze the extra milk out of the bread and add it to the meat/seasonings. Heat a non-stick pan and spray with non-stick spray. Measure the meat mixture into ¼ cup portions and gently form into balls. Place in hot pan and cook until brown on one side. Turn and cook further. Turn onto another side and cook until done.

Plating: Plate two meatballs per person, along with the hutspot vegetables and a bit of grainy mustard, if you like.

Ingredients for next week: Breakfast, single portion for Monday ………… single portion for Thursday:

1 two-oz eggno breakfast, but two dinners
scallion
1.5 hardboiled eggs
smoked salmon
canned tomatoes
melon
garbanzo beans
Optional smoothieSwiss or Gruyere cheese
optional hot beverageonion + garlic

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

corned beef
purchased Asian meat dumplings
cabbage
bok choi
swiss cheese
hoisin sauce
Bechamel sauce
black vinegar + soy sauce
Sparkling waterSparkling water

Hot Enough?

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.

I don’t know what the Winter in the Southern Hemisphere has been like this year, but we in the Northern Hemisphere have been baking! Records for ‘hottest this‘ and ‘hotter that‘ have been set and then broken again. Sometimes people don’t want to eat in hot weather, which can be good for weight loss. But sometimes they drink sugary cold drinks or beer or wine coolers all the while thinking [wrongly] this is the best way to beat the heat. Hydration is good, but real food in moderation is good too. How about eating less by enjoying Fasting meals on three or four days a week in hot weather? There are plenty of no-cook salads in the Archives. Let the Summer inclination not to eat much work to your advantage.

Today’s meals involve no stoves and no ovens. They are easy to prepare and very easy to eat. The breakfast can come cold out of the refrigerator if you prep it the night before. And the dinner is tailor made for a hot night.

Prosciutto & Melon Plate: 125 calories 7 g fat 1.2 g fiber 16.8 g protein 13.4 g carbs [13 g Complex] 135 mg Calcium  PB GF Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper bags in the refrigerator.

4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Smorrebrod w/ Turkey: 243 calories 8 g fat 3 g fiber 10 g protein 29 g carbs [11.5 g Complex] 18.5 mg Calcium  PB GF – if using GF rye bread From Oslo/Copenhagen/Stockholm comes the best of Summer sandwiches: smorrebrod [smeared bread]. Light and flavorful from summer vegetables, this meal is filling and simple to prepare without heating the kitchen.

1 slice [1.5 oz] sourdough rye bread @ 110 calories [the bread should be dense, not fluffy] 1-2 Tbsp whipped cream cheese 4 large leaves of fresh spinach 1.5 oz thinly-sliced tomato: slice and salt about 30 mins earlier for best taste 1 oz cooked turkey breast or tenderloin ½ hard-boiled egg, sliced ½ cup Swedish Cucumber Salad*

Spread the bread with the cream cheese and lay the spinach leaves on top. Place the tomato slices atop that. For the next layer, put down the turkey, topped by the egg slices. Season with salt and pepper to taste. Drain the Cucumber Salad and plate. Excellent!

*SWEDISH CUCUMBER SALAD: makes 1 cup = 2 servings each serving = 23 calories 0.1 g fat 0.3 g fiber 0.4 g protein 5.2 g carbs [4 g Complex] 14 mg Calcium

1 cups sliced cucumber 1.5 tsp sugar 1 oz white wine vinegar 1/2 tsp cold water salt and freshly ground pepper ½ tsp dill

Combine the sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour. Drain, and serve with a sprinkling of dill.

Ingredients for next week: 

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

1 two-oz eggnext week I will discuss Breakfast Beverages 
slice 70-calorie whole grain bread
choose a favorite breakfast from
Archives
apple or melon



Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1/4 pound sea scallops
next week I will discuss Breakfast Beverages
Indian curry powder
choose a favorite dinner from Archives
broccoli

butter + white wine [splash]

Sparkling waterSparkling water

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
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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
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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
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