The Mill Town

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 FunnyJokesOf TheDay who is now Following.

We live in a Mill Town. Mill Towns began to spring up in New England in the early 1800s as people harnessed streams and rivers to run a variety of enterprises. Big Mill Towns often had a bad rep — dirty, crime-ridden, filled with the uneducated — not the sort of place ‘nice people’ would choose to live. Bennington, New Hampshire had many ‘mills’ in 1830: paper, knives, fabric, gun powder — all were made in the town. These mills were small affairs — no belching smokestacks, no teeming tenements for workers — housed in family homes clustered along the tumbling Contoocook River. Up until 1842, Bennington did not exist as a community. It was part of the agricultural town of Hancock and it was called ‘factory village.’ Hancock had no river downtown, and so the factories/mills were located in what became the town of Bennington. Now all the mills have closed except one: Monadnock Paper Mill which opened in 1819. Don’t picture some dreadful, noisy factory polluting the river — MPM has been aggressively promoted clean air and water in a carbon-neutral plant. This year they will celebrate their 200th anniversary of making specialty papers and the legacy of the Industrial Revolution in our little town. The Mill whistle still sounds at 7 am, noon, and 5 pm, making a comforting punctuation to the day.

The meals today reflect the town of Bennington’s factory history. One of the first mills was built by James Carken. There he made gun powder — until the mill blew up. Picturesque Powder Mill Pond had a restaurant in the 1980s/1990s that served their signature egg dish. As the mills prospered, immigrants moved to town. Italians [our oldest restaurant is Alberto’s], Greeks, Irish [the Catholic church was St Patrick’s], Swedes, and Swiss all made the town grow. Our dinner of corned beef and cabbage is a real working man’s meal.

Powder Mill Scramble: 141 calories 8.3 g fat 0.7 g fiber 11.2 g protein 6 g carb [5.6 g Complex] 49.8 mg Calcium   NB: Food values shown are for the Scramble and fruit only, and do not include the optional beverages. PB GF This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, that restaurant is not more, but you can enjoy this at home.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week ½ oz smoked salmon ½ oz or 2 Tbsp sliced scallion greens 2 oz melon or clementine or 2 oz sliced apple or 1-1/2 oz mango Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Quickly, before the eggs set, add the salmon and scallions. Scramble to taste. Prepare your optional beverage. Plate with fruit of choice.

Corned Beef & Cabbage: 299 calories 22 g fat 3.8 g fiber 22.7 g protein 14.8 g carbs 220.5 mg Calcium PB GF Fannie Farmer provides the inspiration for this recipe. Add deli corned beef to creamed cabbage with cheese, and you are in the spirit of mill town America.

3 cups sliced cabbage ¼ cup plain bechamel sauce 2 oz corned beef [pre-sliced from the deli] cut into strips ½ oz deli Swiss cheese salt & pepper

Steam the cabbage for 5 minutes. Stir in the bechamel sauce, corned beef, and seasonings. Put into an oven-proof dish and lay the cheese slice on top. Bake at 350 degrees F. until the cheese melts.

Breakfast Beverages

How this Fast Diet Lifestyle works: Eat a breakfast and a dinner from the Archive tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, for a second 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.

Those of you who read my blog regularly [thank you for that!] will notice that in a breakfast menu I always mention ‘optional beverages.’ Today I’m going to flesh out what I mean by that — breakfast beverages without the extra flesh. We have always consumed a cold beverage and a hot beverage at breakfast, and I will explain how those evolved as we embarked on our Fasting Lifestyle. The beverages detailed below are what we drink everyday, since they are too delicious to serve only two days a week.

Cold Beverage: Dear Husband and I grew up drinking cold orange juice at breakfast. Our generation was taught that this was important for our health [advertising by the Florida Orange Growers Association is to blame for that]. But our bodies see orange juice as just sugar water — without the fiber in whole fruit, the sugar in the fruit is digested just as sugar is. 5 oz orange juice from concentrate = 74 calories 0 g fat 0 g fiber 0.6 g protein 17.9 g carbs [0 g Complex] 12 mg Calcium WITH the fiber, digestion is slower and the sugar spike is minimized. So we began to make our own smoothies: whole fruit, whole juices [fruit pressed, seeds removed], yogurt, some orange juice. The two most popular are these:

Berry-Yogurt Smoothie: 88 calories 0.1 g fat 1 g fiber 4 g protein 20 g carbs [5.2 g Complex] 105 mg Calcium  PB GF Dear Husband was inspired to create this, in an effort to get more Calcium in our diet. HINT: Makes 4 [four] servings Food values above are for one serving.

1 cup yogurt [plain, fat-free] 2 oz banana 2 oz mixed berries or all one kind — strawberries/raspberries/blackberries ½ cup fruit juice with fiber [or ½ cup unsweetened applesauce – adds 1 g carbs and 2 more calories] 1 cup orange juice  HINT: I combine the fruits and put those in the freezer as ‘kits.’

Put the yogurt and fruit in the blender/VitaMix or container for using an immersion blender. Whiz it on HIGH until everything is blended and no bits of berry are seen. Add juice/applesauce with the orange juice and blend on low. Put what you don’t use today into the ‘fridge for another day.

Blueberry Smoothie: 118 calories 0.2 g fat 3.1 g fiber 5.7 g protein 30 g carbs 99 mg Calcium  PB GF From the people at Wild Blueberries of North America comes this excellent smoothie. Take the calorie count into account when you meal-plan. HINT: Recipe makes enough for 2 servings. The food values above are for one serving.

3 oz banana ½ cup plain, fat-free yogurt ½ cup blueberries ½ cup orange juice

Put banana, yogurt, and berries into the blender and process until smooth. Add the juice and blend on low. Wonderful berry flavor!

Hot beverages: Dear Husband’s family used to joke that if you didn’t drink coffee, you weren’t old enough to get married. In truth, he didn’t drink coffee at the time of our marriage [age 23], and I often drank tea. Together we moved to drinking our only cup of coffee at breakfast, and together we learned to love cafe-au-lait. Then we heard about cocoa flavonoids, and began to make ‘cocoa milk’ to make our coffee a mocha.

How to prepare cocoa milk: ½ cup 1% or 2% or whole** milk ½ teaspoon unsweetened cocoa powder The night before, put the milk and cocoa powder in a jar with a tight lid. Shake it well, then put in the refrigerator over-night. This overnight time permits the milk to ‘wet’ the cocoa powder enough to hold the powder in suspension, rather than floating on top. **values for coffee, sugar if using whole milk: 87 calories 4.2 g fat 0.5 g fiber 4.2 g protein 9.4 g carbs 140 mg Calcium

Blackish Coffee: 55 calories 3.4 g fat 0 g fiber 0.9 g protein 5.6 g carbs 32 mg Calcium There’s ‘black coffee’ [no sweetener, no lightener, no calories] and then there is Black-ish Coffee. 1 cup black coffee 1 tsp sugar [doesn’t matter what type] 3 Tablespoons half & half [10% milk fat]

Frothy Mocha Cafe au Lait: 65 calories 1.4 g fat 0.5 g fiber 4.6 g protein 9 g carbs [1 g Complex] 159 mg Calcium High in Calcium, this has 5x the protein for only 10 calories more than Black-ish coffee, if using 1% milk. [35 more calories if using whole milk]

½ cup hot black coffee ½ cup cocoa milk ½ level teaspoon sugar

Shake the cocoa milk well, and warm it in the microwave or in a hot water bath on the stove. Put the coffee in a large [one cup+] cup or mug. Shake the milk again and pour into the coffee, adding the sugar. Use a frother to whip up the milk and coffee. Elegance with a great chocolate taste.

Ingredients for next week: 

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

1 two-oz egg1.5 two-oz eggs 
zucchini + onion + garlic
Swiss chard + strawberries
jalapeño or hot pepper flakes + sage
Parmesan cheese
vinegar + roasted red pepper
paprika + garlic powder
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1 pound zucchini + dill weed
salad greens + tomatoes
cooked chicken + Parmesan cheese
red bell pepper + pork roast
garlic + olive oil + onion
cranberries + zucchini
cooked brown rice + paprika
balsamic vinegar + olive oil
Sparkling waterSparkling water

Lenten Fare

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.

Now we are entering the 4th week of Lent and you might be running out of food ideas.  When I was a child, my mother would always ask what my sister and I would “give up for Lent“.  Sometimes it was candy or chocolate, but then we would always say bubble gum. [We were forbidden to chew gum of any sort, so that was said in jest. I’m sure my mother always hoped we’d stop bickering with each other.]  Six weeks was a long time to a child.  Adults sometimes vow to eat more plainly; to give up meat; or to practice other food-related abstentions. The idea of Lenten eating is to deprive yourself.  Here are some ideas for meatless meals, for Lent or anytime you want to eat on a lower trophic level. You won’t feel deprived. Just virtuous.

10-Grain Pudding:  181 calories  1.3 g fat  5.4 g fiber  10.4 g protein  35 g carbs [29 g Complex]  43.5 mg Calcium   NB: Food values shown are for the cereal pudding only, and do not include the optional beverages.  PB  V   Delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right touch of sweetness.10-Grain Porridge

1/4 cup uncooked Bob’s 10-Grain Cereal                                                                                 2 Tbsp cottage cheese                                                                                                                                     1 tsp maple syrup                                                                                                                                                              1.5 Tbsp applesauce                                                                                                                     large pinch of nutmeg + large pinch of cinnamon                                                                       blackish coffee [53 calories] or blackish tea or lemon in hot water                                                  3 oz berry-yogurt smoothie [40 calories], green smoothie or natural apple cider

Put the cereal in 3/4 cup of boiling water, turn down to a simmer and cook, covered, for 8 minutes. HINT: Do this the night before. Cool the cereal, then mix in the cottage cheese, maple syrup, applesauce and spices until well-combined. Put into a microwave-safe bowl and heat in the microwave for 30-45 seconds until hot through. Pour the optional beverages and you will have a warm, filling start to your day.

Codfish Brandade:   250 calories   5.8 g fat   5.7 g fiber  77 g protein  22.3 g carbs   270 mg Calcium   PB GF    Since salt cod is so popular all over southern France, it follows that Brandade is a favorite. The garlic, olive oil, and fennel mark this version as Provençal. [HINT: This batch serves 4. Either invite friends or use what you need and freeze the remainder.] The recipe is from Jacques Pepin.Brandade w: tomatoes & Carrots

8 oz salt cod                                                                                                                                     ¼ cup potatoes in 1/2” cubes                                                                                                                        1 cup cauliflower puree                                                                                                                     ½ cup milk                                                                                                                                         4 cloves garlic                                                                                                                                    ¼ tsp fennel seed                                                                                                                                          1 tsp olive oil                                                                                                                                         ¼ tsp pepper, more to taste                                                                                                            per serving: 4 oz sliced tomatoes  +  2 oz raw carrot, as coins or sticks + parsley leaves

Soak the cod in water for 8 hours. Drain and put in a sauce pan covered with cold water. Bring to a boil, turn heat to low and cook gently for 5 minutes. Drain. Pick over the fish to break it into 1” pieces, removing bones, skin. Put fish in a pan with potatoes, cauliflower, garlic, fennel, and milk. Bring to a boil, reduce heat and gently simmer uncovered for 20-25 minutes until vegetables are tender. Pour it all into a food processor and process it for about 10 seconds. Add the pepper and add the oil with the machine running. Mixture should be smooth and thick. Adjust seasonings. Divide the brandade into 4 portions. Freeze the remainder. Slice the tomatoes and spread with brandade. Serve remaining amount in a bowl with the carrots stuck into it. Very traditional flavor.

Ingredients for next week:

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

1 two-oz egg 1.5 two-oz eggs
cottage cheese   + granulated garlic Swiss cheese  + cooked pork
cod brandade [St Bernard 19-Aug-’18] 3%-fat ham
peach + blueberries dab of mayonnaise  + dill pickle
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

zucchini   +  garlic + mozzarella Ham chunks + fresh pineapple
roasted red peppers  + Parmesan cheese asparagus +  Swiss cheese
1 slice polenta [Sidekicks II, 4-Oct-2017] Béchamel sauce with cheese  [Sidekicks I, 17-Sept-2018]
firm white fish  +  herbs de province Yorkshire Pudding [Not by Bread.., 7-Feb- 2018
Sparkling water Sparkling water

Ups & Downs

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.

One feature of the book Bridget Jones’ Diary was her frequent recording of her weight — up and down it would go, much to her dismay.  Of course we readers knew it would do that, since Bridget was an ‘emotional eater‘ and often drank too much.  But those fluctuations were very relatable to dieters, even Fasters.  We want to think that once we get to our Target Weight [and there is no magic to that — it is the weight you want to be], we will magically remain there, day after day.  Having Fasted for many years, I can tell you that weight can rise by as much a 2 pounds [0.9 kg or 0.14 stone] from one day to the next. And then a Fast Day or two sets things to right again. Or weight could drop by a pound — inexplicably!  Do not be discouraged if your weight fluctuates. It happens and life goes on.  It is what you do with the information that matters — does it make you stop the Fasting Lifestyle or does it make you double down and do better? Your choice.    On March 15, 1892, the modern escalator was patented, designed to take people up and down stairs without effort.  Did you think that maintaining your weight and avoiding its ups and downs would be without effort?  Fasting is the closest thing to that I know.

Mackerel-Leek ScrOmelette:   157 calories   9.5 g fat   1.1 g fiber  12.6 g protein  5.8 g carbs [6.2 g Complex]  61 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or arctic char.Mackerel 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 oz cooked mackerel   [I clean and cook mine as soon as I get it home, then freeze it.]                                                                                                                        1.5 oz leeks                                                                                                                                                     ½ tsp Dijon mustard                                                                                                                        1 oz strawberries                                                                                                                       Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                                     Optional: 3 oz green or berry-yogurt smoothie [38 calories]or unpasteurized apple cider

Spritz a hot sauté pan with non-stick spray and stir in the leeks and mackerel, to soften the leeks and warm the fish. Whisk the eggs with the seasonings and mustard. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and plate the berries. Oh my!

Beef & Beet Salad:   248 calories  8.5 g fat  3.4 g fiber   24 g protein  17 g carbs [10 g Complex]  24 mg Calcium   PB GF   This unusual salad was found in James Peterson’s Glorious French Food. Should you have left-over roast beef, this is the dish to try.Beet & Beef Salad

2.75 oz thinly-sliced roasted beef                                                                                                 3.5 oz pickled beets, as thinly-sliced rounds                                                                              1/4-1/2 cup shredded lettuce                                                                                                            dill pickle spear                                                                                                                                1.5 tsp dressing***

Dressing   [makes 6 teaspoons — save the remainder]                                                                                                      2.25 tsp Dijon mustard                             1 Tbsp chopped shallot                                                 1.5 tsp wine vinegar                                     4.5 tsp olive oil

Slice the beef and the beets as matchsticks about 2-3” long. Put in the serving bowl/plate and drizzle the dressing over the top. Gently toss to coat the salad with the dressing. Plate it. Wonderfully simple.

Ingredients for next week:

Breakfast, single portion for Monday:                    single portion for Thursday:

1 two-oz egg 1 two-oz egg   + beef or chicken broth
Ham Florentine [see Savory 27-Feb-’19] soy sauce  +  mirin
applesauce scallion + sweet onion
dry Japanese Soba Noodles [190 cal/ 2 oz]
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

Trout filet Bulk pork sausage meat
butter chickpeas  + potato
hazelnuts onions  +  scallion
haricots or green beans Savoy cabbage
Sparkling water Sparkling water

Shipwrecked!

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 laurarose who is now Following.

Tomorrow, February 10, is “San Pawl Nawfragu.” But you knew that, right?  You would have known if you were familiar with Chapters 27-28 of the Book of Acts.  There, Luke, the author of Acts, describes being transported from modern-day Crete to Rome with St Paul who was a prisoner. [Paul, in 60 CE, was accused of crimes against the state, but being a citizen of Rome, he demanded that the trial be held in Rome. Hence the sea voyage.]  The ship was in a storm off southern Italy and the crew were fearful for their lives.  Paul told them they would all live and when the ship ran aground, everyone survived. Once safely on shore,” wrote Luke, “we found out that the island was called Malta.  The islanders showed us unusual kindness. They built a fire and welcomed us all because it was raining and cold.”  The shipwreck at Valletta or possibly St Thomas Bay was the start of the conversion the Maltese to Christianity. After three months, the crew and passengers continued to Rome and to this day, the people of Malta celebrate the shipwreck and the rescue of all hands.                                                                                                         “Mediterranean Vegetables” [similar to French Ratatouille] are a popular ingredient in Maltese recipes [a recipe will call for ‘a can of Mediterranean Vegetables’], and so we use them in today’s meals.  From breakfast to dinner, we can dine like those unusually kind people of Malta. The dinner is a scaled-down version of the local favorite “Torta tal-Ispinaċi u t-Tonn taż-Żejt.”

ratatouille-egg crepe

Ratatouille-Egg Crepe:    292 calories   5.7 g fat   4 g fiber   15.5 g protein   43 g carbs [37 g Complex]   205 mg Calcium    PB  GF – if using GF flour in your crêpes     Straight out of Malta – if it weren’t for the crêpe! A perfect blend of French/Mediterranean flavors.

1 crêpe [see Sidekicks I, 17 Sept 2017]                                                                                                            one 2-oz egg                                                                                                                                                               ¼ cup Mediterranean Vegetables [Sidekicks II, 4 Oct 2017], drained of excess liquids [reserve the liquid]                                                                                                                                                   ½ oz fresh mushrooms                                                                                                                                           5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                            blackish coffee or blackish tea or lemon in hot water

Drain the vegetables of excess liquids. Use the liquids to cook the mushrooms. Combine the vegetables and mushrooms and heat. Warm the crêpe and plate it. Poach or fry the egg. Spoon the vegetables over the crêpe and top it all with the egg.

maltese spinach-tuna pie

Maltese Spinach-Tuna Pie:   185 calories   9.6 g fat  5.3 g fiber  19 g protein   24 g carbs [16 g Complex]   49 mg Calcium   PB   This dish is a classic in Malta and you will enjoy it at home too. Lots of ingredients, but it is really easy to prepare and remarkably tasty. NB: This recipe serves two.

1/6 sheet purchased puff pastry                                                                                                       100 g frozen spinach                                                                                                                                 1 tsp olive oil                                                                                                                                    ½ cup onion, chopped                                                                                                                           2 cloves garlic, chopped                                                                                                                     100 g tuna                                                                                                                                           100 g Mediterranean Vegetables [see Sidekicks II,  4-October -’17]                                                                                 ¼ c peas                                                                                                                                            1 Tbsp capers                                                                                                                                     2 anchovies, rinsed                                                                                                                              2 Tbsp tomato puree 

Put the puff paste sheet on the counter to warm for 30 minutes. Thaw the spinach and squeeze out the moisture. Heat the oil in a pan, then saute the onions and garlic. When they are just cooked, add everything else except the puff pastry. Stir and cook until everything is warmed through. Transfer to a lightly-oiled oven-proof dish. Cut 1/6 of the pastry sheet. Rewrap and refreeze the rest. Place the puff paste on top of the tuna/vegetable mixture. Bake at 350 F for 20 minutes or until the puff pastry is browning and flakey.

St Anthony

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.

If you say the name ‘Anthony’ to anyone from New England, it will generate thoughts of an old TV ad for a brand of pasta which showed Anthony’s mother calling him home to dinner. Or you may have heard of a St Anthony who’ll help you find lost objects.  In fact, there are 23 Saints named ‘Anthony’ in the ‘Saints & Angels‘ list on line. Tomorrow will be the feast day of the original Anthony, a hermit who lived in the 5th century in Egypt. He is best known for his severe fasting [eating only every 3 days] and sleeplessness, imposed in an effort to quell his inner demons. One of the most repeated themes in art is The Temptation of Saint Anthony.  Gustave Flaubert spent his life in the off and on writing of a novel by the same name.  Saint Anthony’s attributes [the things a saint is holding when depicted in art] are a pig [representing domestic animals of whom he is the patron saint] and a staff in the shape of a Tau cross [known as St Anthony’s cross].                                     In addition to farm animals, Anthony is the patron saint of salami-makers.  Going with that theme, breakfast is a scramble containing salami and dinner is a stir-fry of pork, for St Anthony’s Pig.

salami scramble

Salami Scramble:  299 calories  9.8 g fat   2.3 g fiber   18 g protein   30 g carbs   297 mg Calcium   GF   From the deli department to the breakfast table, salami makes for an easy breakfast.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                              ¼ oz thinly-sliced salami                                                                                                                               pinch of Moroccan spice  +  salt                                                                                                                         1.5 oz pear or apple slices                                                                                                                             Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]                                                                                Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Slice the salami slices crosswise, then into squares. Whisk the eggs with the seasonings, then pour into a hot sauté pan which has been spritzed with non-stick spray.  Sprinkle with the salami before the eggs set.  Flip the eggs over to cook to your preference.  Slice the fruit, pour the beverages. Easy, yummy, satisfying.

pork & peppers w: rice garnish

Pork & Pepper Stir-fry:  211 calories   6.3 g fat   5.8 g fiber   24.3 g protein   16 g carbs [10 g Complex]  37.6 mg Calcium   PB GF  This stir-fry has a lot of preparation but the result is rich in the wonderful flavors of East Asia. The recipe does not include rice, but if you read on you will see totals with rice. HINT: This recipe makes enough to serve 2 [two] people. Food values above are for ONE serving.

6 oz pork tenderloin, sliced as matchsticks                                                                                                  1.5 tsp dark soy sauce + 4 tsp dark soy sauce                                                                                                       ½ tsp honey + ½ tsp honey                                                                                                                                 ½ tsp minced garlic + another ½ tsp minced garlic  = one clove of garlic                                            1/8 tsp crushed red pepper                                                                                                                               1 tsp peanut butter                                                                                                                                                  ½ c carrots, cut as matchsticks                                                                                                                               1 tsp canola oil                                                                                                                                                                     5.5 oz green bell pepper matchsticks                                                                                                                  ½ lg red bell pepper matchsticks                                                                                                                      ½ tsp garlic    +     1.5 tsp minced fresh ginger                                                                                                                                                                                                                                               garnish:   2 sliced scallions                         Sriracha

First prepare a mise en place. Seriously — do it. Combine the pork, 1.5 tsp dark soy sauce, ½ tsp honey, ½ tsp minced garlic, and the red pepper flakes in a bowl and stir to combine. In a microwave-safe custard cup combine 4 tsp dark soy sauce, ½ tsp honey, and 1 tsp peanut butter. Microwave it briefly and stir to combine. Put the carrots in a small pan of boiling water and cook for one minute. Drain the carrots and save the water. Heat a wok or cast iron skillet over high heat and add the canola oil. Add the pork mixture and stir-fry for one minute. Remove the cooked pork to a clean bowl and stir in the soy-honey-peanut mixture. Put the carrot-cooking water in the dish that had the soy-honey-peanut mixture and swirl it around to get those flavors in the water. Pour the flavored water into the wok and add the red and green peppers. Stir-fry for one minute, adding more water to keep it sizzling. Add the carrots, ginger, and garlic to the wok and stirfry with the peppers for one minute more. Return the pork to the wok and stir-fry until heated, about 1 more minute. Plate with optional rice [if using – see below], top with sliced scallion and some Sriracha, if you wish.

If using ¼ cup medium-grain white rice, then add these food values:   50 calories   0 g fat   0.3 g fiber   1.0 g protein   11 g carbs [simple]   0 mg Calcium                              

Ingredients for next week:

Breakfast, single portion Monday:                     single portion Thursday:

apple  +  melonNext week there will be an exploration of
plum  + date  + almond meal‘foods in wrappers’
cider syrup  +  cinnamon
French-vanilla yogurt, low fatChoose a favorite from the Archives
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion Monday:                     Dinner, single portion Thursday:

lamb shoulder  + onionSeveral options will be offered or
dry red wine + tomato pastechoose a favorite from the Archives
turnip  + carrot + potato
pearl onions + thyme + bay leaf
Sparkling waterSparkling water

Tolkien

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.

J.R.R. Tolkien did not set out to be a world-famous fantasy writer. Born in South Africa on January 2, 1892, he became a professor of linguistics at Oxford. There he dabbled in writing with a group called The Inklings. Tolkien and C.S. Lewis traded ideas and critiqued each other’s work. [This is why both their fantasy series feature talking trees, elves, and Christian allegory.] At heart, Tolkien was a lover of the linguistic roots of modern English and of old myths.  He wanted to create an English mythology and produced The Hobbit, The Lord of the Rings trilogy, the Silmarillion, and many songs, poems, and short stories. Tolkien’s work is beloved the world over for the universal human insights set in a fantasy landscape.  The Quest and Coming of Age themes are compelling and the characters are memorable. The works may not be the history of England and its language, but they are worth reading at any age.                                                                                                                          Since Tolkien was such a devoted chronologist of all things English, today’s meals would please him as well as making sure that no Hobbits become fatter.  The mushroom breakfast is based on the casserole given to Frodo by Farmer Maggot’s wife. And the dinner is a classic meal from the 1700s.

FarmWife Mushroom Pudding:  300 calories   6 g fat   3.1 g fiber  14.5 g protein  34 g carbs [20.8 g Complex]  345 mg Calcium  PB  Having heard this described in books, I searched and searched until I found this recipe in Theodora FitzGibbon’s A Taste of England.

½ oz [around one strip] American/streaky bacon                                                                                                  ½ cup assorted mushrooms, chopped                                                                                                               3 Tbsp chicken stock                                                                                                                                               ¾ tsp white whole wheat flour                                                                                                                                                       ½ Arnold Multi-grain Sandwich Thin -OR-   1/3 cup Yorkshire Pudding batter […Not By Bread…Feb 7 ’18]                                                                                                                                                         1/2 oz pear

Cook the bacon partially, blot off the fat, and cut in strips. Pour off the bacon fat but return 1 tsp to the pan. Saute the mushrooms in the fat and remove them. Pour some of the chicken stock into the pan and sprinkle in the flour while whisking to prevent lumps as it thickens. Add the remaining stock and some pepper. Put the bacon and mushrooms into the sauce and cook over low heat. Pour into an oiled oven-proof dish and top with the Sandwich Thin or the Yorkshire Pudding batter. Bake at 425 F for 15 minutes [if using Sandwich Thin] -OR- for 2o minutes [if using the Yorkshire Pudding.] NB: you can serve it out of the dish or turn it out on the plate.  Enjoy with the pear and have a hearty day.

Pheasant Casserole: 250 calories   9.5 g fat   5.4 g fiber   22.5 g protein  21.6 g carbs [19 Complex]   86 mg Calcium  PB   This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the 18thcentury. Whole partridges were stewed with onion, carrot, and cabbage for 2.5 hours and served on thick slices of bread. Well, this is a modified version and it is delicious. This uses left over cooked pheasant meat and works well.Pheansant Casserole

2-1/2 oz cabbage, sliced 1-1.5” thick                                                                                                                   1.5 oz baby carrots, cut in half lengthwise                                                                                                            ¼ oz onion rings [which I forgot to put on the top]                                                                                     2 Tbsp chicken or pheasant gravy                                                                                                                      2 oz pheasant meat, cooked and taken off the bone                                                                                   ½ Arnold Multi-Grain Sandwich Thin

Prepare the carrots, cabbage, and onion and steam them for 25 minutes until the carrots are tender. If the cabbage is not yet done, leave it in the steamer with the lid on but off the heat until needed. Warm the pheasant in the gravy + 2 tsp of the water from the steaming liquid. Warm the Arnold Thins in the toaster oven. Plate the bread. Spoon a tablespoon of gravy on top. Place the meat atop the bread. Stir the warm vegetables into the warm gravy and plate them. Put the onion rings on top and pour any remaining gravy over the meat.

Ingredients for next week:

Breakfast, single portion

one 2-oz egg                                                       apple or strawberries Next week I will provide some favorite side dishes for Fast Days
whole-grain bread, 70 calories
blend cream/half&half
parmesan cheese Find a new favorite in the Archives
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

Beef chuck steak +  green pepper
stewed tomatoes   + onion
white whole wheat flour
green beans   +  carrots Find a new favorite in the Archives
Sparkling water Sparkling water

No Hoax

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 RoadtoaHealthierLife who is now Following.

The Piltdown Man was one of the great scientific hoaxes ever.  In the years after Darwin’s proposal of the evolution [‘Descent’] of man, both supporters and detractors were hunting for fossil evidence that humans did or didn’t develop from a ‘lower form of life’ — something between an ape and a man. And then it was discovered!!  In a quarry near Piltdown, Sussex, England, in 1912, Charles Dawson unearthed a modern skull with an ape-like jaw and said it was from half a million years ago.  In 1925 and 1937, the discovery was called into question. But the story really unraveled in the 1950s when the skull was analyzed with modern techniques, showing that the bones were not from the same species, nor were they 500,000 years old. Poor old Piltdown, consigned to the rubbish-bin of has-beens.

There have been many pranks in science, but the Fast Diet is not one of them.  Does it work for everybody? Apparently not. But for the many successful Fasters, it is no hoax.

Here is an article from early 2013, which asks if the Fast Diet actually works. I can tell you that it does.  https://www.nhs.uk/news/food-and-diet/news-analysis-does-the-52-fast-diet-work/

In 2016, Johns Hopkins evaluated the Fast Diet to examine the benefits: https://www.johnshopkinshealthreview.com/issues/spring-summer-2016/articles/are-there-any-proven-benefits-to-fasting

In 2018, a Muslim-oriented website touted the benefits of Fasting as a demonstration of faith and how the 5:2 plan fits into their religion. https://www.alaraby.co.uk/english/society/2018/5/14/the-surprising-health-benefits-of-fasting

The benefits of Fasting for the health of your heart were explored in this article:https://www.labroots.com/trending/cardiology/8333/5-2-fasting-diet-benefits-heart

Results show that Fasting has real benefits for diabetics and pre-diabetics. http://www.unisa.edu.au/Media-Centre/Releases/2018/World-first-study-shows-benefits-of-52-diet-for-people-with-diabetes/

And my favorite, the discussion of how Fasting can help you to live longer. Hooray! https://www.cnn.com/2018/10/01/health/fasting-longevity-food-drayer/index.html

Have a good Fast Day tomorrow and join me on a journey to health.

 

Saint Lucy’s Day

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

December 13 is one of our favorite days. I read the Swedish legend of Saint Lucy when I was in 6th grade and was charmed by the idea of a daughter taking breakfast in bed to her parents while wearing a wreath of candles in her hair. So I made a white robe [my mother never asked where that sheet went], and a pine-cone wreath, and wrote some new words to the tune of “Santa Lucia” — and the rest was history.  Saint Lucy visited our house annually when our sons were little [a new song was written then], and she will make an appearance this year too.  We devote the evening to decorating the Christmas Tree while enjoying an easy-to-eat dinner. It is possible to have a family celebration and still remain on the Fast Diet — try these menus.  Or, change your Fast Day to the day before the festival day or the day after.                                                                                                                     Since the original Lucy/Lucia was born in Sicily, we’ll prepare eggs with the flavors of that island.  For dinner we move to the Baltic region with a meal that followers of her northern version would recognize.

Sicilian ScrOmelette

Sicilian ScrOmelette:  298 calories  11 g fat  2.4 g fiber  19 g protein  31 g carbs 290 mg Calcium PB GF  A protein-packed salad meets eggs for breakfast.

1-½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                               ¼ oz salami sausage                                                                                                                                             ¼ oz mozzerella                                                                                                                                                         2 Tbsp chopped wild greens [ex: dandelion] or arugula                                                                          optional: blackish coffee or blackish tea or lemon in hot water                                                                               optional: 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Chop the sausage, the cheese, and the greens, and combine them gently. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs with salt and pepper, then pour into the heated pan. As the eggs set, sprinkle the sausage mixture over the eggs. Scramble or fold as an omelette and enjoy with the beverages of choice.

0-4

Herring Salad:   278 calories    6 g fat   6.8 g fiber  16 g protein   24 g carbs   103 mg Calcium PB GF     Luchöw’s Restaurant will live in memory as long as a certain generation still breathes. And there was a lot to remember about it: the decor, the old-world service, the menu. Not a hokey tourist trap – it was the genuine article. This is one of their fine Old World recipes. NB: if you take a MOIA anti-depressent, be aware that herring has high amounts of tyramine. 1 -1/2 oz herring marinated in wine, drained                                                                                                                   1/4 cup beets, cooked, cooled and diced                                                                                                            1 -1/2 oz apple, peeled and diced                                                                                                                       1/4 cup white beans, drained and rinsed                                                                                                       1/2 hard-boiled egg, sliced                                                                                                                                     2 Tbsp onion, minced                                                                                                                                          1/2 oz dill pickle, chopped                                                                                                                                    pinch sugar   +  2 tsp vinegar, or more                                                                                                                1 cup lettuce, shredded

Whisk the vinegar and sugar in a bowl until the sugar dissolves. Add remaining ingredients and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. A herring-lover’s delight.

Ingredients for next week:

Breakfast, single portion

Search the Archives for a newBob’s Red Mill 10-Grain Cereal
     favorite breakfast.cottage cheese   +   nutmeg
maple syrup    +  cinnamon
blueberries or raspberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

Search the Archives for a newHaggis filling [Spicy II, 12-Sept-2018]
           favorite dinner.rice spring-roll wrappers
lettuce  +  carrot +  cherry tomatoes
flavorful oil  + good vinegar
Sparkling waterSparkling water

SPICY II

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

Since variety is the spice of life, we like to mix it up in our household. On Fast Days and Slow Days, we try new recipes and new flavor combinations all the time. [And then we go back to the tried and true.]  Bold flavors make for good additions to the mealtime palette as many cultures have discovered. Often a cuisine based on bland main courses [the same stew served for days on end] will create an astonishing array of side dishes to vary the flavor. Try something new today.

Azorean-flavor Eggs w: pineapple

CHORIÇO PATE:   1 Tbsp = 87 calories  Use in eggs or soups or as a spread on Slow Days. 7 oz dried or bulk chorizo/choriço                                         1 tsp sweet paprika      + salt to taste                                             1 tbsp butter, softened            1 Tbsp port wine   +   2 tsp lemon juice                                                                                                                      If using sausage, slit the casing and take out the meat and cut it into small pieces. Toss the casing. If you can find bulk chorico, skip that step. Put the meat in the food processor with the other ingredients and pulse until it is a rough paste. Taste for salt and add more if it needs it. Continue to blend until it is a smooth puree.

Enchiladas w: winter medley

ENCHILADA SAUCE   1 cup = 75 calories       Great in eggs or for enchiladas, of course.  From Rick Bayless, so you can’t go wrong.                                                                                                                                          two 28-oz cans whole tomatoes                                                                                                                          2 jalapeno peppers                                                                                                                                                    3 tsp vegetable oil [canola]                                                                                                                                   1 cup chopped onion                                                                                                                                                               2 cups chicken broth                                       Roast the peppers in a dry skillet over medium heat about 5 minutes until splotchy with black areas. Put in a blender with the tomatoes and whirr until smooth. Cook onions in oil until golden, about 7 minutes. Raise heat and add tomato puree. Cook 10-15 minutes until thickened like tomato paste. Add broth, cover partially and simmer 15 minutes until slightly soupy. Season with ½ tsp salt.

Haggis Spring Rolls

HAGGIS [lamb sausage meat] makes 3.5 cups                                                                                                per Tbsp: 23 calories  1.3 g fat  0.2 g fiber  2.8 g protein  1.6 g carbs  2.6 mg Calcium   This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US.  Despite what it is not, it will do just fine.  Use in eggs or to prepare Haggis Springrolls.                                  8 oz lamb liver                                                                                                                                                                     8 oz ground lamb meat OR lamb hearts                                                                                                           1 cup onion, chopped                                                                                                                                               1 tsp or more coriander [I used whole, which I boiled with the meat]                                                       1 tsp or more black pepper +  salt                                                                                                                                        7/8 cup rolled oats                                              Put the meat, onions, and coriander in a pot and cover with water. Boil 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up. I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Mexican Pickled Veg

MEXICAN PICKLED VEGETABLES:  NB: keeps in the refrigerator for several weeks. The longer it sits, the spicier it gets.  Superb as a side dish;  a nibble;  an ingredient.                      2 cups cauliflower florets                                                                                                                                        1- ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                                                                                                                                                                                                                  ½ cup zucchini, sliced into 1/3” rounds                                                                                                             3 jalapeno peppers, sliced thinly                                                                                                                      ½ cup white vinegar   1 cup cider vinegar    +  1 cup water                                                                                                                                                                                                                                                                                                                                                                                                                                                               3 Tbsp sugar  +  1 Tbsp kosher salt                                                                                                                                                                                                                                                                                                            1.5 tsp dried oregano, Mexican if you can get it         +  1.5 bay leaves                                                                                                                                                                                                                               ¾ tsp peppercorns    +  ½ tsp coriander seeds       +     ½ tsp dried thyme                                                                                                                                                                                                                                                ½ large onion, thinly sliced       +  3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold.

Fish salmon Roasted w: Vegetables

ROASTED VEGETABLES    Use in eggs or as a side dish even on Slow Days                                ½ slice American/streaky bacon                                                                                                                       2 oz carrots                                                                                                                                                                2 oz Brussel sprouts                                                                                                                                                2 oz cauliflower   OR broccoli                                                                                                                                                     3 oz cherry tomatoes                                                                                                                                           Set the oven to 450 F. Cook the bacon in a wide, heavy, oven-proof pan. [Cast iron is great] Remove the bacon, drain, and chop coarsley. Cut the vegetables to the size of the cherry tomatoes, except the Brussel sprouts which will be cut in half after the tougher outer leaves are removed. Put the vegetables in the pan and toss to coat with the bacon fat. Place the pan in the oven and roast for 10 minutes. Remove the pan from the oven and turn the heat down to 400 F. Stir the vegetables, then add the bacon, salt and pepper and whatever herbs or spices you wish: curry powder, garlic powder, hot pepper flakes.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
brandade [St Bernard 19 August, 2018]zucchini
cottage cheese  +  granulated garlicmushrooms  + scallion
peach  +  blueberriesapples
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

4 eggs  + lots of herbsvenison  +  fresh/frozen cranberries
zucchini  +  onion  + broccoliblend cream  +  chicken stock
cottage cheese + plain yogurtcauliflower   + carrot
Parmesan + tomatoes  + cucumberthyme  +  mushrooms  +  dried apple
Sparkling waterSparkling water