How to eat if you want to lose weight

Slow Days: Apple-Chicken Crepes

~ me ~ Leave a comment

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Remember those crêpes we made last month?  [November 10, 2018]  Here’s a delicious way to use some of them. The recipe is from Brittany Gastronomique by Kate Whiteman.Apple-Chicken Crepe recipe

Having had on hand some chicken meat, some apples, and some crêpes — we couldn’t resist having a go at this recipe.  It was our 2nd time of cooking it.Apple-Chicken Crepes, miseAs you can see, the chicken was already cooked, so this was extra easy to prepare.  The chicken/apple/cream/honey/cidre were combined as per the recipe.  The crêpes, previously prepared and thawed, were gently heated before using.  Fill the crêpes and serve!Apple-Chicken Crepes, platedêServed with a simple salad, the meal is excellent.  Add a honeyed cidre called Chouchenn from the Iles de la Madelaine and it is ambrosial.

Mushrooms

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for an all-day total of 600 calories or less. On Thursday, eat meals that total of 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 SistaSoul who is now Following.

Mushrooms are wonderful. From the standpoint of a naturalist, the life-history and growth-habits are fascinating.  As a forager, I enjoy the thrill of the hunt.

Wild Mushroom assortment
Chanterelles, Meadow Mushrooms, and Fairy Ring Champignons await cooking

As a locavore, how can one resist the foods that grow within a few miles of home?  As a cook, I love their flavor and the way they go well with so many other ingredients.  As a Faster, I can appreciate how a few mushrooms in a dish will elevate the flavor without raising the calorie count.  When it comes to foraging, you must learn from a reliable source — in person. You cross-reference before you pick: where it grows [under spruce trees? on the grass?]; the recognizable traits [color of gills, ring or no ring, texture of stem]; what it is growing on [wood? soil? other?] to be sure of your identification. No one has ever sickened from eating mushrooms at our house. September and October are the best — Fall Chanterelles, Horse Mushrooms, Meadow Mushrooms, Fairy Ring Champignons, the occasional Field Bluwit.  Some are huge!

LArge Mushrooms
These are Horse Mushrooms, Agaricus arvensis.

Some are tiny!  And for the rest of the year, our meals are delicious with the mushrooms we froze in season. Hope you will enjoy mushrooms in our baked eggs for breakfast and in our Vindaloo dinner.  In the latter, if you wish to make the dish vegetarian, just eliminate the pork and keep the mushrooms.

O-M-G Bake:  282 calories   7.7 g fat   2.8 g fiber   14 g protein   38 g carbs  271 mg Calcium NB: Food values are for plated items only, not optional beverages.  PB GF  Think: Oh My Goodness!  Or: Olive-Mushroom-Gouda.  What Flavor!

O-M-C Bake w: applesauce

1 two-oz egg                        black olive, oil cured                                                                                                                                                               1                    ½ oz raw mushroom, chopped, poached in enough simmering water to cover for 20 sec.                                                                                                                                      ¼ oz Gouda cheese, grated                                 2 oz applesauce                                                                                                                                                nearly black coffee or tea or lemon in hot water                 6 oz fruit smoothie or natural apple cider

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.  Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Pork & Mushroom Vindaloo: 250 calories  7 g fat   5 g fiber  21 g protein   15 g Carbs   52.5 mg Calcium   PB GF   This unique curry dish comes from southern India. If you can’t find packaged Vindaloo Seasoning, you can prepare your own. HINT: this recipe serves 2 [two].

Mushroom-Pork Vindaloo

1.5 Tbsp Vindaloo seasoning, feel free to use more                                                                                                                       2 cloves garlic             ½ tsp fresh ground ginger            2 tsp canola oil                                                                                                                                                                                                                                                                               ¾ cup onions [2.5 oz]                    3 Tbsp cider vinegar               ½ tsp sugar                                                                                                                                                                                                                                                                                               5 oz pork tenderloin or turkey breast [1.25 cups cubed]                7 oz mushrooms [200 g]                                                                                                                                            3 oz broccoli florets, steamed                     ½ cup cooked brown rice

Press the garlic and stir into the vindaloo powder. Combine with the vinegar. Marinate the meat in that mixture for 30-60 minutes. Saute the onions in the oil until beginning to brown. Add the ginger, then add the sugar right away. Pour in the meat with the marinade and stir-fry until the meat is almost cooked. Add the mushrooms and cook over low heat until the sauce is thick. Plate with the rice and top with the broccoli.

Slow Days: Crepes

~ me ~ 2 Comments

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.

Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forumwhich tell that tale.  Once in a while your can splurge, as long as it isn’t everyday.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat, an example follows.

Crêpes** are one of the most versatile foods: for breakfast, dinner, or dessert there is an infinite variety of ways to fill, top, and eat them. They are the French version of the Mexican tortilla. Slow Days or Fast Days, crêpes are easy to prepare and easy to eat.  I hope this photo essay will inspire you.  **In Brittany, France where this food originated, there are two types:  the ‘galette’ which is made with buckwheat flour [like the recipe that follows] and the ‘crêpe’ which is made with all-purpose wheat flour. Lest my Breton ancestors roll over in their graves, I will make that distinction.

The ingredients are straightforward.  The more difficult item would be buckwheat flour, but you might be able to find Bob’s Red Mill brand.  Here are the ingredients:Crepes, mise

[The liquid in the Pyrex cup is 1.75 cups of ‘water’, but I use water drained from cooking vegetables and/or potatoes for more nutrients. That’s why it looks as it does.]  Next you combine the flours and slowly whisk in the water.Crepes, step one

Then whisk in the eggs, followed by the salt.Crepes, step 2

Now whisk it as if you meant it for a few minutes, until the batter runs off the whisk ‘in ropes.’Crepes, step 3

Cover lightly and let the batter sit on the counter for 30 minutes to 2 hours. It could sit in the refrigerator over night, if you wanted to use it the next morning.Crepes, step 4

Whisk again before using.  Next, I heat two 8″ cast iron pans.  They are well seasoned and that is important.  Put a little butter in each pan, then use a paper towel to wipe the butter over the inside of the pan. Save the paper towel for later.Crepes, sep 5

Now you’ll need a pot holder and a 1/4 cup measure.  Hold the skillet handle in one hand and use the 1/4 cup measure as a dipper to scoop up some batter.  Pour most of the batter in the pan while you tilt and tip the pan in such a way that the batter spreads over the bottom. This might take some practice, but you do not have to get them thin or perfectly round.  Cook each crêpe until the edges dry and lift from the bottom.  You may notice little bubbles or holes on the crêpe. These 3 things tell you it is time to turn them.Crepes, step 6

Did you notice that the crepe is not perfectly formed? It is rustic!  Take each crêpe from the pan and lay them on a tea towel to cool. Every 3 crepes, wipe the paper towel with the butter on the bottom of the skillet.  Keep going until you have used all the batter or freeze what is remaining to cook and use later. HINT: I usually cook more crêpes than I’ll need for a recipe, then freeze them in a zipper bag.

What to do with those lovely rounds of goodness?

Chicken Ratatouille Crepes
Chicken-Ratatouille Crepes for dinner…

Mushroom-Egg Crepe
Mushroom-Egg Crepes for breakfast…

Ham & Cheese Crepes
Ham & Cheese Crepes for lunch

Smooth as…

~ 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 Frieda P.F. who is now Following.

“Smooth as butter” is a pilot’s term for a good airplane landing. Did you ever hear that the Earth is as “Smooth as a billiard ball“?   How about ‘Smooth as a smoothie”?  Ever since the 1960s, smoothies have seen increased popularity. But not all smoothies are created equal: some are good for you and some might as well be a glass of sugar water. Today we’ll dive into the blender for an investigation of smoothies.

Smoothie benefits: Juice alone has lots of sugar. It is like drinking a soda-pop!  Next time you see an article about the ‘benefits of the juice diet,’ run the other way.  But when you add fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. In other words, a smoothie made from whole fruit is good for you. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.

Fruit Smoothie, chez nous

Breakfast Smoothies:                                                                                                                                 Fruit Smoothie:  88 calories  0 g fat  0.8 g fiber    1.5 g protein   21.2 g carbs   15.2 mg Calcium   PB   GF  HINT: enough for 4                                                                                       [four] 5-6 oz servings                                                                                 2 oz banana                                                                       2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries]                                                                      20 oz [2.5 cups] orange juice                                  HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!                                                                                     Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest for other mornings.

Berry-Yogurt Smoothie

Berry-Yogurt Smoothie:  88 calories  0 g fat  0.9 g fiber  2.8 g protein  18 g carbs  91.5 mg Calcium PB GF     Dear Husband was inspired to create this, in an effort to get more Calcium and less orange juice into our diet. HINT: Makes 4 [four] servings                                                                          1 cup yogurt, plain and low-fat                                                                                        2 oz banana                                                                               2 oz mixed berries                                                                             4 oz fruit juice with solids in it                                                         8 oz orange juice HINT: I combine the fruits and put those in the freezer as ‘kits.’   Put the                                        yogurt, fruit, and fruit juice in the blender/VitaMix/container for using immersion wand. Whiz it on HIGH until everything is blended and no bits of berry are seen. Add orange juice and blend on low. Put what you don’t use today into the ‘fridge for another day.

reen Milk

Lunch/Meal Smoothies                                                                                                                         Green Milk:   136 calories   0.6 g fat   1.5 g fiber  10 g protein  24 g carbs   337 mg Calcium    PB GF  I drink this for lunch daily to ‘keep the trains running.’ On Fast Days, I eliminate the dates.                                                  8 oz low-fat milk                                                     ½ oz dates                                                                   1 oz spinach, fresh or frozen                                   Put everything in the blender/VitaMix or container suitable for using with an immersion wand. Whirl on low speed at first, to break up the ingredients, then at the speed that will pulverize everything to a lovely shade of green.

Banana Tofu Smoothie:  182 calories  2 g fat  1.5 g fiber  9 g protein   32 g carbs  250 mg Calcium PB GF    This is what I always took for lunch when I was teaching. Kept me going all afternoon.    HINT: This serves two.                                                                                                                                                                 1.25 cups fat-free milk                                                                                                                                            ½ cup firm tofu                                                                                                                                                         6” banana                                                                                                                                                                   2 Tbsp sugar                                                                                                                                                           4 ice cubes                                                                                                                                                          grated nutmeg                                                                                                                                                         Put everything in the blender and whizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Slow Days: Pork Schnitzel

~ me ~ Leave a comment

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  Once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat, an example follows.

KJL, a local butcher shop offers breaded pork schnitzel, and who can resist?  If this treat is not deep fat fried, it can be very healthy, as well as quick to prepare. “Schnitzel” is not a recipe as in ‘Wiener Schnitzel‘ or ‘Jaeger Schnitzel,’ but rather refers to a thin cut of meat, whether veal or pork, made thinner by pounding.Pork Schnitzel, mise

From the freezer, I took some watercress sauce with cream [top] and some apples sautéed  in butter and sugar [bottom]. The sugar was a good flavor foil to the tartness of the watercress.  Fresh mushrooms [center] were added to those to make a sauce.

The schnitzels weighed 5.25 oz each, so I cut them in half after sautéing in some butter and cooking spray. I ate 1/2 of one, while Dear Husband ate two halves. [The other half went for lunch another day.]  Fresh beets and roasted little potatoes rounded out the meal. Delicious and so simple.Pork Schnitzel, plated

Slow Days: Pizza with Leek & Bleu Cheese

~ me ~ Leave a comment

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

When the boys were young, I’d make home-made, personal-sized [8″ diameter] pizzas and we’d all watch Star Trek, The Next Generation every Saturday.  Memories are made that way.  The boys are dispersed to their own homes [one of them still makes pizza], and we continue to eat pizza, every Saturday. This one is based on a recipe from Fore Street, a favorite restaurant in Portland, Maine. Forestreet Pizza recipe

I make my own pizza shells from scratch. Sometimes I use the recipe from Gourmet magazine, which makes 2. Often I use the Neapolitan recipe from Peter Reinhart‘s American Pie, which makes six balls of dough, 5-6 oz each. I freeze balls of dough to use next week. NB: ordinarily I sauté the mushrooms and leeks before I put them on the pizza.  For some reason I didn’t do that this time.  It was crunchier as a result. Next time, I’ll sauté them.Feor Street Pizza, miseFore Street Pizza, plated

I usually eat 3 pieces of pizza, while Dear Husband eats all of his. This was enjoyed with a Dutcher Crossing red wine and a good friend as a guest.

Slow Day: Lime-marinated Chicken

~ me ~ Leave a comment

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Lime-marinated chicken came to us from our younger son and his friend Angela, both of whom are very handy in the kitchen. Lime marinade for chicken:pork    The marinade is simplicity itself, but the meat must sit in it for 4+ hours  — so plan ahead.  What seems to be a puny amount of marinade grows into a lot more as time goes on.  Use it for basting.  The chicken can be grilled or baked. note: I skinned half of the chicken to account for varying tastes.  Fine either way.Lime-marinated chicken, mise

Served with sliced tomatoes and potato salad, this is one of those prefect Summer meals.

Lime Marinated Chicken, plated

PS: We always use this for chicken, but our son says it is fabulous with pork, too.

Easy Does It

~ 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.

Busy, busy, BUSY! If you are in the Northern Hemisphere, summer is over and the kids are back at school and new projects are starting at work and the garden needs to be harvested and….  If you are in the Southern Hemisphere, Spring is about to arrive and the garden has to be gotten ready and the camper has to be checked out and the list of things at work gets longer and… I hear you: you want EASY food.  Fasting tomorrow is going to get really easy.  Who wants to prepare complicated meals at this time of year?                                                          So, the breakfast for tomorrow is left-over quiche from Monday night’s dinner.  Add some fresh fruit, coffee, and a smoothie and you are all set.  Dinner consists of chicken sliders in BBQ sauce.  The chicken can be from a previous dinner and the preparation is a snap.

Salmon Quiche:  serves 6   Per serving of quiche: 110 calories  6 oz fat  0.5 g fiber  9.6 g protein  3.5 g carbs  56 mg Calcium  PB GF   Yes indeed, the first time I made this for a luncheon, I served it for breakfast the next Fast Day. And it was just as delicious.Salmon Quiche  See recipe from Summer’s End, posted Sunday, Sept 2, 2018.                                                     Add 1 oz melon                                                                                                        + 30 calories                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                     +53 calories                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider               +88 calories

Chicken BBQ Sliders: 281 calories  4 g fat  5.3 g fiber  27 g protein   35 g carbs [20 g Complex]  166 mg Calcium   Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.Chicken BBQ Sliders w: coleslaw

3 whole wheat slider buns @ 100 calories each [we prefer Martin’s brand]                                       5 oz cooked chicken breast, sliced                                                                                                                      2 Tbsp Corky’s BBQ Sauce                                                                                                                                                            per serving: 1/2 cup coleslaw [Sidekicks II, 4 oct. 2018]  —OR—   2 oz cherry tomatoes + ¾ oz carrot sticks

Warm the chicken and the sauce together over low heat. Open the slicer buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Thursday, I will post some sauces
leek  +  dill weed and recipes for foods which form the
lemon juice foundation of many menus.
salmon
low-fat sour cream or plain Greek yogurt Choose a favorite from the Archives
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:

salmon +   leeks Ditto
garlic  +  clam juice
milk  +  peas
cornstarch  + green beans
dill  +  nutmeg  + cayenne
Sparkling water Sparkling water

Crossroads: Mediterranean

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. Welcome to Nourish Naturally who is now Following.

There are some locations so remote you wonder how Lonely Planet finds them.  Then there are other places that have had so many waves of ‘visitors’ that you wonder how they have their own identity.  Malta and Sicily, the islands off Southern Italy, are such crossroads. The Phoenicians, the Greeks, the Minoans, the Romans, the Arabs, the Normans, the crusaders: all left their mark. Every one seems to have been there: Odysseus sailed through the Strait of Messina [Scylla + Charybdis] and even Saints Luke and Paul set foot on the islands.                                                                                                                                  

Are you ‘between Scylla and Charybdis’ about your health and dieting?  You want to lose weight, but you don’t know how to begin?  Eat these meals tomorrow and see how you like Fasting. The breakfast features many of the flavors of Malta in one savory meal.  The dinner combines tuna [common in the Mediterranean] with local produce to make a fine, quick meal for any time of year.

Maltese ScrOmelette:   293 calories…  8.4 g fat…  3.5 g fiber…  18 g carbs…  252 mg Calcium…   PB GF  With the fish, the vegetables, and the fruit, 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    ++++ ½ clementine    ++++ Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [75 calories] ++                                                                                                                                                                           

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!

Tuna with Grilled Vegetables:  244 calories…  7 g fat…  4 g fiber…  29 g protein…  14.6 g carbs…  32.5 mg Calcium…  PB GF  The recipe comes from the Fast Diet Book and it is wonderful. So pretty on the plate.

+++ 5 oz tuna steak ++++ 4 oz red bell peppers ++++ 5 oz zucchini++++ 2 oz cherry tomatoes ++++ 1 tsp olive oil ++++ splash of lemon juice ++

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.

Slow Days: Pan Bagne

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Pan Bagne means ‘bathed bread.‘  It is a layered sandwich which is ‘bathed’ in an olive oil dressing. Pan Bagne recipe

We like it for 2 reasons: a] it is delicious;  b] it should be made a day or two ahead of when you need it.  Easy to prepare, once you have assembled the ingredients, Pan Bagne makes a delightful meal for summer entertaining or for a picnic.

Pan Bagna, mise

We especially like it as end-of-the-road food: for when we have traveled long hours to our vacation cottage.  After unpacking, the Pan Bagne is brought out [after 2 days of traveling in the cooler], sliced, and served with a chilled drink and a sigh of relief. Here it is offered up with A Rossignol Estate Saint Jean White.Pan Bagne, plated