Rustic

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

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Sparkling water	Sparkling water

Brahms

May 6, 2018April 29, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Daimary John who is now Following.

Tomorrow will be the birthday of Johannes Brahms. My mother used to sing his Wiegenlied to help us get to sleep. This is what I remember of her lyrics:

Lullaby and goodnight, / With roses bedight,
With lilies o’er spread / Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit! But back to Brahms. Born in 1833, he grew up in a musical family. Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels. He composed at an early age and conducted an orchestra when he was 11! Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking. Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health? Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg. The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake: 265 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium PB GF Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

one 2-oz egg 1.5 Tbsp Puttanesca sauce 1/2 Tbsp Parmesan, grated ¼ cup peaches canned in juice Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana: 279 calories 8.2 g fat 4.8 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour 1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia 1/4 cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced thinly 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Floralia v. 4.0

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

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

the Rude Bridge

April 18, 2018April 13, 2021 ~ me ~ Leave a comment

By the rude bridge that arched the flood, Their flag to April’s breeze unfurled, Here once th’embattled farmers stood and fired the shot heard ’round the world.

Thus Ralph Waldo Emerson’s Concord Hymn commemorated the events of April 18-19, 1776 in Massachusetts. The British had decided the night before to march on Lexington to seize weapons and capture Samuel Adams who was a local fire-brand. They marched all night to surprise the local militia. But William Dawes and Paul Revere were tipped off and they were “Ready to ride and spread the alarm/ To every Middlesex village and farm.” [Paul Revere’s Ride by H. W. Longfellow] Farmers in that area were members of the Minute Men, so called because at a minute’s notice they could grab their rifles and be ready to fight. As a result, the locals were prepared. Forty militia had a tense standoff on the village green against 240 English in Lexington. A shot was fired [no one knows by whom], followed by volleys of bullets on both sides. Seven ‘Americans’ dead, the Redcoats then continued to Concord. At the Old North Bridge over the Concord River, they were met by 400 enraged residents who forced the English to retreat back to Boston. Sniper fire from the Minute Men killed dozens more English and showed the potential for guerrilla warfare. Thus began the American Revolution.

Those loyal Minute Men were backed up by wives and mothers who could keep a meal handy for a man who might leave or show up at all hours. A pot of pork and beans could turn into a hearty breakfast. Fish cakes could be made quickly to satisfy a hungry farmer or soldier. Read some Longfellow and be ready in a minute to change your life for better.

Pork ‘n’ Beans ScrOmelette: 297 calories 8 g fat 3.1 g fiber 17.4 g protein 36 g carbs 211 mg Calcium GF As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping. Pork n Bean Scromlette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds. If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Fish Cakes: NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size. Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size. Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium 212 calories 4.2 g fat 4.8 g fiber 9.6 g protein 34 g carbs 52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes. PB GF This recipe is from Legal Seafood Cookbook, from the restaurant chain of the same name in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way. Fish Cake w: beets, salad

1/3 cup green or white onion, chopped 1- 2/3 cup mashed potatoes [no milk, no butter] ¼ tsp dry mustard + salt + pepper 1 two-oz egg 2 Tbsp milk 6 oz cooked fish [cod, haddock, flounder, tilapia, perch, salt cod, salmon or a mixture], flaked into small pieces 1 tsp butter ½ cup pickled beets 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

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

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant	chicken or turkey gizzards
feta cheese	garlic
	applesauce
	sage
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

grilled sirloin steak	pheasant meat
mushrooms	cabbage
red wine	carrots
creamed onion	Arnold Multi-grain Sandwich Thin
peas + thyme	onion
puff pastry [purchased sheet]	pheasant or chicken gravy
Sparkling water	Sparkling water

Spirit of ’45

April 15, 2018April 2, 2020 ~ me ~ Leave a comment

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

On April 16, 1746, the Scots army was defeated by the English at the Battle of Culloden, ending the Jacobite Rising. Since 1745, Bonnie Prince Charlie [Charles Stuart] had been raising an army and razing towns held by the English. The goal was to put a Catholic Stuart back on the throne of England and Scotland. Often depicted as a fight between the rag-tag kilted Highlanders vs the might of the German king of England [George II], the sides were more evenly matched than that. The end came due to lack of supplies, poor battlefield conditions, and some good soldiering by the English: it was a slaughter. The romance of the doomed Young Pretender was perpetuated and Scots clung to it with a wish for independence [Braveheart revisited]. It has brought us “The Skye Boat Song,” the novels and TV series Outlander, and Drambuie liqueur. We will start our day eating Scottish bannocks [in honor of the 1314 battle at Bannockburn] and end with the quintessential Scottish comfort food, Cullen Skink. Alas for the ‘King over the Water’.

Bannock & Bacon: 284 calories 3.8 g fat 3.2 g fiber 18.7 g protein 43.6 g carbs [33 g from fruits/vegetables] 176.5 mg Calcium PB For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.

3 two-inch bannock [see …not by Bread… 7 feb 2018] 2 slices Canadian Bacon — Jones brand [‘back bacon’ of 60-70 calories] ½ cup applesauce, unsweetened blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. HINT: if you prepare and bake extra bannock, they freeze well or can be used for a meal later in the week. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the optional beverages. Simple and delicious.

Cullen Skink: 228 calories 4.5 g fat 2.9 g fiber 26 g protein 20 g carbs 161 mg Calcium PB GF We found this old Scottish favorite to be divine!! Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.

3 oz finnen haddie [smoked haddock] 3 oz milk small pinch ground cloves + bay leaf ¼ cup onion, chopped 2 oz potato, diced 2 oz asparagus in 1- 2” slices parsley optional: 1 tsp butter

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree, and heat the mixture. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Anniversary V

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Holiday Aftermath

April 1, 2018December 22, 2025 ~ me ~ Leave a comment

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

This time of year, two great monotheistic religions have major holidays which over-lap: Passover and Easter. The reason they overlap is that Jesus, whose resurrection is celebrated by Christians on Easter, was Jewish and the last meal He shared with his friends was a Passover meal. These days, it can be a busy time, attending religious services and preparing special foods for family and friends. On Monday and Thursday, we’ll take a day of eating simply so we can catch our breath, and use some of the leftovers from Easter dinner to have some easy meals. [On Wednesday, we will eat Seder leftovers.]

Parmesan-Chive Bake: 279 calories 7.5 g fat 3.7 g fiber 15 g protein 30 g carbs 275 mg Calcium PB GF While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man. Parmesa-Chive Bake w: kiwi

One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

First set the toaster oven to 350° F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the ramekin. Bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Ham-Asparagus Popover: 280 calories 14.8 g fat 4.6 g fiber 17 g protein 33 g carbs [16 g Complex Carbs] 146 mg Calcium PB What a fine way to recycle the components of a Sunday dinner. Especially nice after Easter. HINT: Recipe serves 2 [two] people. Easy to cut in half or to double. Ham-Asparagus Popover

3 oz ham [from a roast, this has 11% fat] 6 oz asparagus, trimmed and cut into 1” pieces 1/2 cup Béchamel sauce with cheese [see Sidekicks I, Sept 17, ’18 for the recipe] ½ oz Swiss cheese 1 cup Yorkshire Pudding batter enough for 2 popovers [see ..Not by Bread.. Feb-7-’18] per serving: 2 oz fresh pineapple

Set the oven to 400° F. Prepare the Yorkshire Pudding batter one hour + beforehand. If asparagus is raw, snap off the woody ends. Slice the spears and cook until tender. Cut ham into bit-sized chunks. Grate the cheese and add it to the Béchamel sauce in a pan. Warm gently until the cheese melts. Add the ham and asparagus. HINT: This could be done hours in advance. Beat the pudding batter until it is frothy. Lightly oil 2 holes of a muffin pan. Warm the pan briefly in the oven, then pour in the batter. Bake 20 minutes until puffed and browned but not dry. Plate the fruit. Split the popovers in half and spoon the warm ham mixture over the popovers. Bliss. Draw a deep breath and relax a bit.

The Man Behind the 1001 Nights

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

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to readitall who is now Following.

Tomorrow will be the birthday of Richard Francis Burton who lived the most amazing life you never heard of. People today would say, “He was like Indiana Jones!” But when the character of that intrepid archeologist first hit the Big Screen, people might have said, “He’s just like Richard F. Burton!!” [When Indiana describes his friend Marcus Brody, he could be describing Burton. The description is accurate for Burton, not for Brody.] Burton was born in 1821, and had an indifferent education. But he had a knack for languages, ending up speaking, writing, and translating in 29 different tongues. One of his most famous books was The 1001 Nights [aka: Arabian Nights]. His 16-volume translation was not the first version of the tales, but was considered so salacious and exciting that he told his wife not to read it. As an adventurer and ethnologist, he was a chameleon. The city of Mecca was forbidden to non-Muslims, but Burton visited in disguise and later published A Personal Narrative of a Pilgrimage to Al-Madinah and Meccah. As an expert in disguise and spy craft, he served the army in India. As a diplomat and ethnologist, he was posted to Damascus, Brazil, and Fernando da Po. In each place he studied the language and the people, and wrote extensively.

Our meals today mirror Burton’s life. The breakfast, so I have read, is popular in Mecca and it is delicious. The dinner is from Fernando da Po and Burton would approve.

Shakshuka: 307 calories 8.2 g fat 5.2 g fiber 17.2 g protein 41 g carbs [38 g Complex Carbs] 305 mg Calcium PB GF Popular in Arabian restaurants, this will be a favorite at your house. So rich in flavor. This is easily doubled. If serving 4+, prepare it all in one large pan.

1 two-oz egg 3 Tbsp sliced onion 3 Tbsp sliced orange or red pepper ½ garlic clove, sliced 8-10 oz canned whole tomatoes with their juice 1/3 oz feta cheese 2 pinches ground cumin 2 pinches sweet paprika 1 pinch cayenne

Heat a sauté pan and spritz with non-stick spray. Add a little juice from the tomatoes. Add the onion and peppers and cook until soft, 15-20 minutes. [add more tomato juices or water to prevent scorching] Put the garlic in the pan and cook 2-3 minutes. Stir in the spices and cook for 1 minute more. Add the tomatoes, salt and pepper. Simmer 10 minutes until the tomatoes have thickened, then stir in the feta. HINT: I did all this the night before. Take off heat and scrape the mixture into an 8″ oven-proof skillet. Carefully crack the egg over the tomatoes. Season the egg. Bake at 375° F. for 7-10 minutes. Garnish with chopped cilantro or parsley.

Jota: 169 calories 4.5 g fat 7.4 g fiber 11.5 g protein 25.7 g carbs [all Complex] 83.5 mg Calcium PB GF The flavors of West Africa greet you in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings. Gets even better if made a day or two before the meal.

Jota w: spinach 1-1-1/2 cups sauerkraut, drained 1-1/2 cups canned red beans, drained and rinsed bay leaf 4 oz red potatoes, cooked and diced in 1/2″ cubes — could be left over from a prior meal 1 clove garlic, crushed 2 oz smoked ham hock, cubed ½ cup+ vegetable broth or water Optional: 1 clove garlic, crushed 1 tsp flour 1 tsp oil Optional: raw leaves of baby spinach

Spray a heavy sauce pan with non-stick spray and cook the garlic until golden brown. Add the sauerkraut to the pan with some broth, salt, and pepper. Simmer for 30 minutes. In another pan, heat the beans with the bay leaf until warm. Remove half of the beans and put them in a food processor with the cooked garlic and half of the potatoes. Purée, adding water/broth to make it more liquid than paste. Add the purée, whole beans, potatoes, and meat to the pan with the sauerkraut. Taste for seasonings. Add some water/broth to bring the volume to 4 cups. Optional: Simmer the other garlic clove in 1 tsp oil until brown. Remove garlic and whisk in 1 tsp flour, then add some stock to make a roux. Stir into the stew as a thickener. Optional: When the soup is in the bowl, tear the spinach leaves into bites and poke them into the hot liquid to add some extra color, texture, vitamins.

Ides of March

March 14, 2018October 1, 2022 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of 600 calories. On another day this week, eat 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.

The ‘Ides of March‘ are much a part of our vocabulary yet some are not sure what that means. To the Romans, every month [there were 10 months prior to Julius Caesar] had a day called the Ides, which marked the middle of the month. The psychic’s warning to Julius Caesar, that he should beware the Ides, presaged his assassination on March 15 in 44 BCE. He was murdered by members of the ruling class who feared that he would turn Rome from a Republic into a monarchy.

Our observance includes what the patricians would have had available on the table for breakfast [plebians ate porridge]. Pears were popular in Rome, where they had choice of 40 different varieties! Bread was important in that era [‘Bread & Circuses’ came later]. Poultry was the most common meat, so we will use it in both meals. And then there is Caesar Salad: NOT named for the first Caesar of Rome, nor his followers, but for Cesare Cardini, a restauranteur in Tijuana, Mexico who invented it in the 1920s.

Roman Breakfast: 270 calories 3.5 g fat 4.2 g fiber 14.2 g protein 41 g carbs [– g Complex Carbs] 187 mg Calcium PB Though a bit unusual, this is a very good plate of breakfast, based on foods available to Romans in the 1^st century BCE. It is satisfying and flavorful.

1 Pan Muffin [see ..Not by Bread.. Feb-7-’18] 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date, chopped = ¼ oz; adds 20 calories] blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine. HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin [the night before] 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.

Cesare Salad: 240 calories 9 g fat 3.9 g fiber 32.7 g protein 5.4 g carbs 106 mg Calcium GF Straight out of the Fast Diet book, with quantities changed a teensy bit. Large portion, good flavor. Cesar Salad

2.5 slices Jones brand Canadian bacon or what Canadians call ‘back bacon’ 3 oz chicken breast, left over from a roast 2.5 c chopped romaine or 2.5 c. mesclun 1 T grated Parmesan salad dressing: 1 tsp olive oil + 1 tsp lemon juice Mexican oregano [Cesare Salad, after all, is of Mexican origin, not from Roman rulers] 3 oz tomatoes

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. What a big meal!

Ingredients for next week: breakfast, single portion

1 two-oz egg	10-Grain Cereal, Bob’s Red Mill
onion + feta cheese	pumpkin puree
canned whole tomatoes	maple syrup + cinnamon
orange or red bell pepper	raspberries + pecans
cayenne, paprika, cumin	ricotta cheese + nutmeg
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

sauerkraut	lima beans
canned kidney beans	corn kernels, canned or fresh
potato	green beans
garlic	canned white beans
smoked ham hock	corned beef
flour + oil
Sparkling water	Sparkling water

Roasted

March 11, 2018August 2, 2018 ~ me ~ Leave a comment

Roasting is the oldest cooking method known to humankind. We roast all sorts of meats, of course, and eggs, and coffee beans, and vegetables. We used to do it over an open fire, then we developed spit-roasting, then the reflector oven, then the wood-fired range. The “modern” Western-style kitchen wouldn’t be complete without a gas or electric oven. The method of roasting vegetables, instead of boiling them to death, is fairly recent and a darned good idea. Let’s get with the program and roast some veggies.

Roasted Vegetable Bake: 298 calories 7.4 g fat 3.7 g fiber 13.4 g protein 36 g carbs 236 mg Calcium PB GF If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time. Roasted Vegetable Bake w: S-Bs

1 two-oz egg 2 Tbsp diced roasted vegetables, tossed with a dash of Worcestershire sauce 1/8 oz Gruyère cheese, grated 1.5 Tbsp marinara sauce [see SAUCY, posted on Dec 6, 2017] 2 oz strawberries blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Fish Roasted with Vegetables: 234 calories 5.2 g fat 4.8 g fiber 29 g protein 16 g carbs 180.3 mg Calcium PB GF Delicious one-pan meal. AND it is low in carbs and fat. Fish halibut Roasted w: Vegetables

Fish salmon Roasted w: Vegetables 4 0z salmon OR firm, white fish ½ slice bacon 2 oz carrots in 1/2” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half or quarters 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as a cast iron skillet. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is in contact with the hot pan. Salt and pepper the fish and spray with non-stick spray. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. TIP: 10 minutes/inch of thickness. Sprinkle the entire contents of the pan with Parmesan cheese and bacon. Fantastic.

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

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

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Ides of March

Roasted

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