fasting

Decoration Day

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

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers.  Eventually this came to be known as Memorial Day and became the focus of community holidays.  Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition.  Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished.  Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers.  Then go home and eat sensibly because Monday is still a Fast Day.  What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade.  Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt:  295 calories  4.3 g fat  6.7 g fiber  14 g protein   53 g carbs [46 g Complex]  233 mg Calcium  PB  Cornmeal and stars are SO American, that they fit in with any patriotic meal.Cornmeal Stars with Fruit

Cornmeal Stars:   This made 3 large stars, enough for 2 servings                                                            1 egg white                                                                                                                                                                      1 egg yolk, stirred                                                                                                                                                      1 Tbsp white whole-wheat flour                                                                                                                         3 Tbsp yellow cornmeal                                                                                                                                 Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray.  Place your largest [3-4”] star-shaped cookie cutter in the center.  Spoon the batter into the star, nudging it into the corners.  Loosen the mold from the batter and remove it.  Cook the star on one side until starting to brown, then turn carefully to cook the other side.   Cool and store until needed. They freeze nicely.                                                                                                                                                      Per serving: 1.5 stars                                                                                                                                                    2 Tbsp fat-free French Vanilla yogurt                                                                                                                          2 Tbsp blueberries                                                                                                                                                     2 oz strawberries, sliced or diced                                                                                                                   Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans:   290 cal   PB  GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.}                                                                                                                                                                                                                                                                                                      1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together.                                                                                                                                                            mustard and/or pickle relish                                                                                                                                                                                                                                                  one 2-oz egg, hard-boiled                                                                                                                                             1 and 1/2 tsp low-fat mayonnaise +  1 tsp prepared yellow mustard                                                 coleslaw [see SIDEKICKS II Oct 4, 2017]  OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water.   Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

Victoria Day

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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.                                                                                               Welcome Vahfoods who is now Following.

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s  birthday. It was dubbed ‘Victoria Day.’  The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.”  Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world.  The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’  The day is marked on the next-to-last Monday in May.  As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories   6.5 g fat   3.5 g fiber   17.7 g protein   42 g carbs [39 g Complex]   230 mg Calcium  PG GF   Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast.Kedgeree

0.7 oz smoked haddock                                                                                                                                        ¼ cup cooked brown rice                                                                                                                                    1.5 tsp 10% cream                                                                                                                                                    ¼ tsp curry powder   +   ¼ tsp nutmeg                                                                                                            1 egg                                                                                                                                                                              1 oz asparagus                                                                                                                                                           6 oz green smoothie or fruit smoothie or unpasturized apple cider                                             blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders: 269 calories  5.6 g fat   4.9 g fiber   22.6 g protein   30.7 g carbs   162.6 mg Calcium      When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.Beef BBQ Sliders

3 Martins potato whole wheat slider buns                                                                                            3.5 oz Corky’s Beef BBQ in sauce                                                                                                                                               per serving:    1.5 oz cherry tomatoes       +      ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half.  Each serving is three halves of sliders.  Plate with the vegetables.

 

 

Ramadan

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

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

Moroccan Omelette w: cherries

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

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

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

Lamb w: Med Veg, cheese, br rice

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Rustic

~ 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.Cottage Pie w: peas

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

~ 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.

Puttenesca Bake

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.

Chicken Parmesan w: salad

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

~ 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.

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.Springtime Shrimp Salad

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

~ 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. Join me in the Fasting Lifestyle.

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 Bean Scromlette

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.

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 Cake w: beets, salad

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.

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 egg1.5 two-oz eggs
 moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant chicken or turkey gizzards
 feta cheesegarlic
 applesauce
sage
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever 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 waterSparkling water

Spirit of ’45

~ 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.

Bannock & Applesauce

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.

Cullen Skink

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

~ 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.

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

~ 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.