fasting

The Man Behind the 1001 Nights

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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. 

Shakshuka

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

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

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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 [pronounced ‘ee-dace’ not ‘Idez’], 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 in ancient Romes’ Theater of Pompey.  He was murdered by members of the ruling class who feared that he would turn Rome from a Republic into a monarchy. It didn’t work out for them. Augustus Caesar, Julius’ grandson became Rome’s first Emperor a generation later. Everything we think we know about that fateful day in mid-March is taken from the script by William Shakespeare in his play Julius Caesar, written many centuries later and made up in large part out of whole cloth.

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 1st century BCE.  It is satisfying and flavorful. 

Roman Breakfast

++ 1 Pan Muffin [see ..Not by Bread.. Feb-7-’18]  ++++  1 oz pear  ++++  1 oz cooked chicken  ++++  1 oz radish  ++++ 1 oz cucumber   ++++  ½ medjool date, chopped ++++   optional:  blackish coffee or blackish tea ++++ optional:  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 egg10-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 smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever 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 hockcorned beef
 flour  +  oil
Sparkling waterSparkling water

Roasted

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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.
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: Vegetables4 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.

Fish or Cut Bait

~ 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.

So we are into early March now, 67 days into 2018.  Remember 3 months ago — when you resolved that you would finally take action to lose some weight?  How’s that going for you? Well the time is now:  Fish or cut bait! Or as Yoda said, “Do or do not. There is no ‘try.'” The Fast Diet [aka: 5:2 diet, IF] is the one to ‘try.’  And to stay with for the rest of your life.  To paraphrase Charles Dederich, ‘Tomorrow is the 1st day of the rest of your life.’  Tomorrow is also the anniversary of the patenting of the telescoping fishing pole. In honor of our fishing theme, both breakfast and dinner will contain fish:  healthy and nutritious!  To obtain that fish, someone had to fish.  Make up your mind to improve your health by losing weight on the Fast Diet.

Maritime ScrOmelette:  307 calories   8.7 g fat   2.5 g fiber   20 g protein   33 g carbs [27.8 g Complex Carbs]   244 mg Calcium   PB GF   Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.  Flavor-packed.Maritime ScrOmelette w: melon

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                                                                                                    ¼ oz salt cod                                                                                                                                                                2 Tbsp mashed potatoes  OR  1.5 tsp instant potato flakes                                                                                                                                       1/8 oz Cheddar cheese                                                                                                                                         ½ tsp savory                                                                                                                                                                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

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut or flake the fish into small pieces.                                                                                                                                In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper Cook as long as you like. Prepare the beverages and plate the fruit. Listen to some good fiddle music.

Fish & Polenta with Zucchini Ribbons:  261 calories  5.6 g fat  3.9 g fiber  32 g protein  23 g carbs [Complex]  225 mg Calcium  PB  The polenta needs to be made ahead. Simple to prepare and delicious and filling [even though I forgot to add the cheeses!].Fish w: Polenta & Zucchini Ribbons

1 slice of polenta [that’s 1/6 of the recipe from SIDEKICKS II Oct 4, ’17 ]                                              3 oz zucchini ribbons                                                                                                                                             1 oz roasted red peppers                                                                                                                                       1 clove garlic                                                                                                                                                                2 Tbsp crushed tomatoes                                                                                                                                     4 oz firm fish filets, skinless and boneless                                                                                                 large pinch herbes de Province or thyme                                                                                                           1 Tbsp Parmesan, grated                                                                                                                                                    ½ oz mozzerella, grated

Slice the garlic as a julienne. Using a potato peeler, make lengthwise cuts on the zucchini to produce thin ‘ribbons.’ Cut the slice of polenta in half so it is about 1/3” thick. Heat a heavy skillet and spray with a non-stick product. Lay the fish on the skillet and sprinkle with pepper and and salt. Cook on one side, then flip to the other. Add the polenta to the pan at this point. Cook it in the hot pan on both sides until it is warm and beginning to brown. Remove cooked fish and polenta and keep warm. Put the garlic in the pan and stir for about 30 seconds. Add the other vegetables, herbs, salt, pepper, and Parmesan. Stir to combine until everything is warm, about 45 seconds – the zucchini will be just barely cooked. Plate the fish and polenta slices, spoon the vegetables around the polenta, then sprinkle with mozzerella.

Ingredients for next week: breakfast, single portion

1 two-oz egg    +  strawberries 1 Pan Muffin [Not by Bread, Feb 7, ’18]
 Gruyere cheese  pear        +      chicken
 roasted vegetables  radish
 marinara sauce [SAUCY, Dec 6 ’17]  cucumber
 Worcestershire sauce  Medjool date
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:

 4 oz white fish  Canadian or back bacon
 1/2 slice bacon chicken breast
 Parmesan   +  carrots  romain lettuce
 cherry tomatoes  oregano [Mexican or Greek]
 Brussel sprouts  Parmesan
 cauliflower  olive oil & lemon juice
Sparkling water Sparkling water

Windy City

~ 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 Barry & Kelly who are now following.

In 1837, Chicago, Illinois became a city.  The name ‘Chicago’ comes from a French corruption “Chicagou” of an Illinois-Miami Indian word meaning ‘wild garlic’ in reference to Allium tricoccum plants which grew all over.  From that culinary beginning the city acquired several monikers: The Windy City [due to blovating politicians or maybe the weather];  Second City [in comparison to New York];  That Toddlin’ Town [from a Frank Sinatra song]; the City of Broad Shoulders [from Carl Sandburg’s poem Chicago]. What with the architecture, the Fire of 1871, the sports teams, the music — there is a lot to say about this city.  But if I said, “Chicago food,” the answers that would matter most would be: “Deep dish pizza and Chicago Hot Dogs.”  The Pizza was developed by Pizzeria Uno in 1943, and is beloved by the native sons/daughters.  The Hot Dog has been a meal-in-a-bun since The Great Depression and is described as ‘having been dragged through the garden’ due to the many vegetable toppings that make up ‘the works.’  We are Fasting today, so we will forgo the crust of the pizza and the bun of the hot dog, but will retain all the flavors of those iconic meals.

Pizza Bake:  271 calories  6.8 g fat  2.5 g fiber  14 g protein  38.4 g carbs  267 mg Calcium  PB GF  Forget the cold slice served from a greasy box…. pizza for breakfast just got healthier and more delicious.pizza Bake

One 2-oz egg                                                                                                                                                         salt + pepper to taste                                                                                                                                             1.5 Tbsp crushed tomatoes                                                                                                                               1 thin slice pepperoni, minced                                                                                                                          ¼ oz mozzerella chesse, grated                                                                                                                               ½ oz bell pepper, chopped                                                                                                                                                ¼ cup blueberries                                                                                                                                                    5-6 oz fruit smoothie or natural apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a congealed wedge that tastes like cardboard.

Chicago Hot Dog:   272 calories   16.4 g fat   2 g fiber   11 g protein   14 g carbs  36 mg Calcium PB GF   This is the real deal: every single flavor found in a Chicago bun, without the bun. Delicious and filling, wherever you live.Chicago Hot dog

2 all-beef hot dogs [Hebrew National reduced-fat]                                                                                              3 oz fresh tomato, sliced in 8 wedges                                                                                                                         2 oz dill pickle spears, you should have 2-5 pieces of pickle                                                                                 celery salt                                                                                                                                                                     2 Tbsp chopped onions, raw                                                                                                                               2 tsp relish [neon green relish is traditional]                                                                                                  2 ‘sport peppers‘ OR 3 pepperoncini, sliced in two                                                                                         ¼ tsp poppy seed                                                                                                                                              yellow mustard

Cook the hot dogs any way you want. In a wide, shallow bowl place the hot dogs in the center. Place pickle slices along side and between the hot dogs. Now arrange the tomatoes around the edge. Sprinkle it all with celery salt, especially the tomatoes. Dollop with relish and distribute the onions all over. Arrange the peppers on top and drizzle with mustard. Add the poppy seed. Wear your favorite Chicago team jersey and tuck in to the dinner.

Saint David

~ 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.

Tomorrow will be the Feast of Saint David, Patron Saint of Wales. He was a pious monk to whom many miracles are attributed.  He was a famous faster, sometimes subsisting only on leek soup [which is delicious!] and never consuming alcohol.  Because the leek is one of the emblems of Wales, our meals will feature that versitle Allium.  The eggs for breakfast are scrambled with leeks and Welsh cheese. Try to find Caerphilly, the only Protected Status cheese in Wales.  The dinner is not one of St David’s soups, but a nod to the long history of eating sea products from the coastal waters of Wales: mackerel with leeks. David’s famous quote, “Do the little things,” applies well to Fasting: focus on a simple diet of nutritious foods, Fast twice a week, cut out the snacks, and you will succeed in weight loss.   Enjoy your leeks, think about St David, and enjoy the video of the singing of Cwm Rhondda.

Welsh ScrOm w: melon

Welsh ScrOmelette:   297 calories   9.3 g fat  2.5 g fiber  16.7 g protein  35 g carbs [33 g Complex Carbs]  252 mg Calcium  PB GF  This is a real taste sensation and a great way to start the day. Reward yourself: find the correct cheese.

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.                                             0.3 oz Cheddar cheese, preferably Caerphilly or Red Dragon                                                             ¾ oz sliced leeks, white and green                                                                                                                     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

Slice the leeks across the leaf and wash well under running water.  Put into a small sauce or saute pan, add a few tablespoons of water, put on the lid and ‘sweat’ the leeks until they soften, about 10 minutes. HINT: I did this the night before. Cut the cheese into small dice. When ready to cook, spritz a non-stick pan with cooking spray and add the leeks. Cook about 10 minutes more until limp and maybe beginning to brown on the edges. Whisk the eggs with salt, pepper, and a pinch of thyme. Pour over the leeks in the pan, scramble until cooked. Then sprinkle the cheese over the eggs at the last minute. Serve with melon and beverages of your choice. Fabulous.

Mackeral stuffed w: leeks

Mackerel stuffed with Leeks:   285 calories   15.7 g fat   1.6 g fiber   22 g protein   9.3 g carbs 46.5 mg Calcium   PB GF   This is from Joanne Harris & Fran Warde’s delightful The French Market. If you are lucky enough to get fresh mackerel, this one’s for you.

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                     salt & pepper                                                                                                                                                                          2 tsp grainy mustard, like ‘country Dijon’                                                                                                      oregano                                                                                                                                                                      ¾ of an ounce of sliced leeks                                                                                                                                                           ground coriander                                                                                                                                                          3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the other vegetables. What a lovely meal!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 mozzerella cheese salt cod
 crushed tomatoes instant potato flakes
 1 slice pepperoni cheddar cheese
 blueberries  +  bell pepperstrawberries
optional smoothieoptional hot beverage
optional hot beverageoptional smoothie

Dinner, single portion:

 2 all-beef hot dogsMediterranean Vegetables [SIDEKICKS II oct 4, 2017]
 fresh tomato1 slice polenta [ SIDEKICKS II oct 4, 2017]
 dill pickle  + poppy seed fillets of firm white fish
 onions  + celery seed herbes de Province
 sport [medium-hot] peppers
 yellow mustard + hot dog
relish
Sparkling waterSparkling water

Lincoln

~ 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 Vinayak who is now Following.

Tomorrow will be the birthday of Honest Abe;  the Great Emancipator;  the Rail-Splitter.  In other words: Abraham Lincoln, born 12 February 1809, in Hardin County, Kentucky. Most people would associate the great man with the state of his birth or with Illinois, which he served as State Representative and Congressman before his election to president.  Lincoln is well-known for his statesmanship and his oratory, but I want to  trace his family back to its roots in the Oley Valley of Pennsylvania. His grandfather, Abraham, was born there, confusing tourists no end, then he moved his family to Virginia, and Kentucky.  My father and the future POTUS have a common ancestor, making me a 2nd cousin 5 times removed; and the Lincoln family were close neighbors to my mother’s ancestors in Oley.  Therefore I can say with some authority that today’s menus would have been very familiar to the Lincoln family, since these foods are from SE Pennsylvania too. President Lincoln was a very slender man.  Eat like this, and you could become slender, too.

Scrapple Bake:   288 calories   7.4 g fat    6 g fiber   14 g protein   39 g carbs    220 mg Calcium PB  GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania. Excellent for breakfast, served as a side dish like sausage or combined with an egg in this bake. Scrapple Bake w: R-bs1 two-oz eggs                                                                                                                                                            1/2 oz scrapple,  sliced 1/4″ thick                                                                                                                                                         ½ oz scallion, chopped                                                                                                                                          ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before: bake the scrapple in the oven until firm. Dice it and combine with the scallion. Next morning: set the toaster oven at 350 F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with little busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.Chicken & Dumpling w: peas

3 pound whole chicken, preferably a fowl although you will get more meat from a fryer                                                ½ cup onion, chopped                                                                                                                                                  1/3 cup carrots cut as coins                                                                                                                                   ½ cup celery, chopped                                                                                                                                        bay leaf                                                                                                                                                                         3 peppercorns                                                                                                                                                           2 tsp salt                                                                                                                                                                         1.5 tsp Worcestershire sauce                                                                                                                                             2 Tbsp white whole wheat flour                                                                                                                           4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                                                             ¼ cup green peas per person

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume.   You could stop here. HINT: save any remaining stock and chicken for excellent soup.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Agatha

~ 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 masterchefu who is now Following.

Tomorrow will be the Feast Day of Saint Agatha.  That’s a name you don’t hear much any more…  She lived in Sicily and Malta. Legend says she was a beautiful young woman who refused to marry due to her faith. [Agatha thought that she could serve God better by staying single and dedicating her life to religion.] Victimized by a Roman official, she died most cruelly, and is remembered for her steadfastness. Agatha could be a symbol of both the modern ‘MeToo‘ movement and the campaign against breast disease. Due to her association with the island nation of Malta, breakfast features the flavors of traditional Maltese foods.  Due to her being the patroness of those with breast diseases, it is common to prepare foods shaped like breasts on February 5.

Maltese ScrOmelette:   293 calories  8.4 g fat   3.5 g fiber   18 g carbs   252 mg Calcium  PB GF Between the fish and the vegetables, these flavors have “Malta” written all over them.Maltese ScrOmelette

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                                                                                                   1/4 oz cooked tuna                                                                                                                                                                         2 Tbsp frozen spinach                                                                                                                                               2 Tbsp Mediterranean Vegetables, chopped    [see Sidekicks II from October 4, 2017]                     ½ clementine                                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green or fruit smoothie or unpasteurized apple cider

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Fish Timbale:   276 calories   17.3 g fat   1.6 g fiber  23.5 g protein   8 g carbs   95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  Made with two types of fish, it is a good use of leftovers.Fish Timbale w: chard

2 Tbsp spinach                                                                                                                                                                    1/2 Tbsp shallot                                                                                                                                                           1 and 2/3 oz mackerel or salmon                                                                                                                                     1.3 oz haddock or cod                                                                                                                                           3/4 oz egg [either pullet egg or an egg white], well-beaten                                                                                                    1/3 oz white beans                                                                                                                                                            2 Tbsp cream                                                                                                                                                                   1 oz chard                                                                                                                                                                   1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach + shallot into the bean + cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the timbale. Plate the chard.

“D” is for Delicious

~ 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 Coach Ashield who is now Following.

Are you finding Fasting to be easy? Are you eating good, wholesome, high quality food that is delicious? Everybody should eat delicious food every day, in my opinion. In our A-B-Cs of Fasting Food, we have done ‘comfort’ so now on to Delicious.  The Dutch Baby is not a meal for everyday, but it is yummy.  The Danish Stuffed Cabbage might be a variant of the Turkish/Greek stuffed grape leaves called ‘dolmas‘.  But some say there is a Danish connection to ‘dolmen‘, an ancient stone structure. They all begin with ‘D’ and are dee-licious.

Dutch Baby:   306 calories   8.2 g fat   5.9 g fiber   13.5 g protein   46 g carbs   253 mg Calcium PB  This fabulous confection, in its full-blown form, has long been a special treat at our Sunday breakfast table. It comes from Marion Cunningham’s Breakfast Book.  Low in fat, it seemed a good fit for a Fast Day, if only I could shoehorn it into the calorie limit. Here is the result.   HINT: This recipe makes 2 [two] Dutch Babies. Invite a friend.Dutch Baby

3 oz egg   nb: this is one egg plus part of another egg. Ex: one 2-oz egg + one egg white                   ¼ cup milk                                                                                                                                                              ¼ cup white whole wheat flour                                                                                                                               2 tsp melted butter                                                                                                                                                  per person: ¼ cup raspberries                                                                                                                                 6 oz fruit smoothie or green smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 450 F. Spritz two custard cups [3.5” to 4.5” in diameter] with non-stick spray. Vigorously beat together the egg, milk, flour and butter. Pour into the cups and bake fro 15 minutes. They should puff up high and turn golden brown. Remove from custard cups, and plate immediately, as they sink from their former heights. Spoon raspberries on top an dust with a mere whiff of confectioner’s sugar.

Danish Stuffed Cabbage:  282 calories  5.7 g fat   5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium   GF – if using GF bread  Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a very common meal. The original recipe involves hollowing out an entire head of cabbage, but here it is adapted for fewer people.  Recipe doubles or triples easily.  Actually, I found this to be too much to eat!Danish Stuffed Cabbage

4 oz turkey meat, raw                                                                                                                                             2 oz pork meat, raw                                                                                                                                             2.75 oz veal, raw   OR equal volume of turkey meat                                                                                   ½ cup fresh bread crumbs [from whole-grain 70-calorie bread]                                                           2 oz milk                                                                                                                                                                   1 oz  [2 Tbsp] egg white                                                                                                                                                     sage + salt + pepper                                                                                                                                                    4 whole cabbage leaves from a whole head                                                                                                 1/3 c pickled beets                                                                                                                                                                     1 tsp mustard + 1/2 tsp horseradish

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside.                                                                                                                                                          To prepare the cabbage: Remove the coarse, shop-worn outer leaves from the head of cabbage. Cut off the stem end and discard.  Put the head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, take out the head and gently remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [Store the remaining cabbage in the ‘fridge for another use.]   If you use them at this point, the cabbage leaves will still have some crunch to them.  If you want them to be more limp, put the leaves back into the water and simmer them to the desired point.                                                                                    Cut a 2″-deep ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the V is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and the mustard/horseradish. Fit for a king.

“C” is for Comfort

~ 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 Kristen who is now Following.

This is a continuation of the posts which show, I hope, that Fasting meals are as easy a A-B-C.  How to begin the Fasting Lifestyle?  From this blog site, choose your favorite 2 breakfast menus: have one on Monday, one the following Thursday.  Then find your favorite 2 dinner menus: plan on one for Monday, one for Thursday.  Repeat the following week, or choose a different breakfast and dinner.  Plan 1st, then eat.  Then weigh and repeat. Soon Fasting will become your new comfort zone.

Cheesy-Bake:   144 calories   7.8 g fat   1 g fiber   12 g protein   7.3 g carbs [5.7 g Complex]  183 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This is the baked version of a cheese omelette that thinks that it is a cheese souffle! Delicious.

cheesy-bake-w-apples-r-bs

One 2-oz egg                                                                                                                                                           ¼ oz cheddar cheese, grated                                                                                                                                1 Tbsp reduced fat ricotta cheese                                                                                                                             ¼ c raspberries, fresh or frozen [When I use frozen fruit, I portion it into its dish the night before, so it will be thawed by morning]                                                                                                        ½ oz apple, sliced                                                                                                                                 Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Spritz a ramekin with olive oil or non-stick spray. Set the toaster oven at 350 degrees F. Stir the two cheeses together with a fork until blended and whisk with the egg. Without waiting, pour into the ramekin and bake for 12-15 minutes, until puffed and beginning to brown. Prepare the fruit and optional beverages, and enjoy a cheesy start to your day.

Chickpea Ragout with Cod:   213 calories   3.6 g fat  5.3 g fiber  25.8 g protein  20 g carbs  44 mg Calcium  GF PB   This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein. 

Halibut w: Chickpea Ragout

½ tsp olive oil                                                                                                                                                            ½ cup diced onions                                                                                                                                                 ½ cup scallions, chopped                                                                                                                                     1 Tbsp garlic, chopped                                                                                                                                           2 cups diced tomatoes, fresh or canned and drained                                                                                                  1 and ½ cup chickpeas, drained and rinsed if canned                                                                                                  ½ cup chicken stock                                                                                                                                                        ½ tsp salt   +   ½ tsp pepper                                                                                                                                 4 oz cod** fillet. fresh or frozen

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions, each about 3/4 cup. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

** If you can’t get cod, use one of these:    4 oz swordfish               4 oz salmon           4 oz halibut            4 oz smelts         2 oz shad     4 oz haddock         4 oz tilapia          4 oz flounder