nutrition

Little Willie

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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.

Little Willie, in bows and sashes, Fell in the fire and got burned to ashes. In the winter, when its chilly, No one likes to poke up Willie.

“Little Willie” was a frequent character in a series of poems penned by Harry Graham. This hapless child was either killing those around him or being killed in a variety of ways. Are you familiar with these verses? I was introduced to them in 5th grade. The art teacher read us a poem and asked us to illustrate it. You can imagine the results.

Willie found some dynamite. Didn’t understand it quite. Curiosity seldom pays — It rained Willie seven days.

I recited this delicious doggerel to my mother, who then recited several more to me! This was great fun — although I admit that some of them offended my sensibilities by being too gory. Jocelyn Henry Clive Graham was born in England in 1874, and was sent to the best schools to train for the military. For some reason, being in the army inspired Graham to write humorous verses, which were published in 1899: Ruthless Rhymes for Heartless Homes under the pseudonym ‘Col. D. Streamer’. As a member of the Coldstream Guards, he served as aide to the Governor General of Canada. Together they traveled to the Klondike goldfields which resulted in a published travel book. He then fought in the in the Boer War and retired from active service in 1904. Graham became a journalist until he rejoined the army for World War I. During the war, he wrote lyrics for operettas and musical comedies. Was this his antidote to war? Graham’s work was very popular, and he continued to write until his death on October 30, 1936. His famous ‘ruthless’ poems have been described as ‘wickedly humorous’, macabre, sadistic, and ‘cheerfully cruel’. They put me in mind of Calvin’s creepy snowmen shown in Bill Watterson’s comic strip “Calvin and Hobbes”. Funny but vicious.

For your happy family, a breakfast and a dinner that are sure to please Little Darlings and their parents, without any death or dismemberment.

Felafel Plate: 219 calories… 5 g fat… 5 g fiber… 16.5 g protein… 30 g carbs… 165 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF A simple meal, yet full of nutrition and flavor.

++4 felafel patties ++++ 4 oz canteloupe melon or pineapple++++ 3½ oz fat-free Greek-style yogurt ++++ ½ tsp mint leaves++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories]++

Warm the felafel patties or use at room temperature. Chop the mint leaves and combine with the yogurt. Prepare the beverage of choice and plate the food to please the eye.

Family Omelette: 286 calories… 17 g fat… 2 g fiber… 17 g protein… 10 g carbs… 109 mg Calcium…  PB GF Susan Herrmann Loomis serves this for a quick family dinner.  HINT: Serves two [2]

Serves 1Serves two [2]non-stick pan
1.5 slices bacon = 1.4 oz3 slices uncured bacon = 3 ozChop bacon into ½” strips.
1 oz fingerling potatoes, purple or red-fleshed2 oz fingerling potatoes, purple or red-fleshedSlice thinly.  If skins are thin, do not bother to peel them.
Cook bacon and pota-toes until they start to color, 3-4 mins.
Drain off all but 2 tsp bacon fat, leaving bacon-potatoes in pan. 
2.7 oz egg, unshelled–salt + pepper3 two-oz eggs = 5.4 oz unshelled–salt + pepperWhisk eggs with salt + pepper. Pour over bacon + potatoes in pan.
As edges set, lift egg a bit and tilt pan to let raw egg run under. 
½ Tbsp chives or green onion, minced —-1 oz chevre [goat cheese], crumbled 1 Tbsp chives or green onion, minced—- 2 oz chevre [goat cheese], crumbled Sprinkle with goat cheese and chives. Cook to preferred degree of doneness. 
per person: 3 oz tomatoes OR side salad with blueberriesper person: 3 oz tomatoes OR side salad with blueberriesTurn out on the serving plate and serve with a side. Voila!

Saint Alexis

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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.

Alexis is a man of mystery and conflicting histories. Was he born in Rome, son of a prominent, wealthy Christian family? Or was he born in ‘Syria’? [that’s in quotes because modern Syria and ancient Syria had different boundaries] Did he die in Rome, or in the Levant? [Alexis’ skull is housed in Greece] One story says that on his wedding day in Rome, he left the ceremony and went to Edessa, ‘Syria’ [now in Türkiye] where he lived in poverty, begging for his food, to honor Jesus. [I’m not sure how that works. Why not give all of your wealth to help the poor and lift them up?] One day in church, an icon of the Virgin Mary spoke, telling people that Alexis was ‘The Man of God’. [That icon is now in Rome.] Appalled by such notoriety, Alexis fled to Rome where his parents, unable to recognize him, took pity on the beggar and gave him a space under the stairs where he lived for 17 years. When he died, a note was found on his body, identifying him as their long-missing son. The contemporary Roman Catholic Church does not recognize him as a saint in their calendar, but his feast day was June 17.

Our meals represent the Levant and Italy, the two areas associated with the story of Alexis. The French got in on the game in the 13th century with a lengthy poem about the saint, considered by some to be the oldest example of poetry in Old French.

Breakfast Pita Sandwich: 156 calories… __ g fat… 2.5 g fiber… 12.5 g protein… 11.5 g carbs… __ mg Calcium…  NB: The food values given are for the plated foods only, and do not include the optional beverages. PB  “This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast that serves 2 combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste,” wrote Sarah Hass at EatingWell. This is different and delicious.
 

Sv 2large nonstick skillet
¼ c diced cucumber—————-
¼ cup diced tomato——————
¼ cup garbanzo beans—–2 Tbsp crumbled reduced-fat feta cheese—– 1½ teaspoon za’atar		Drain and rinse canned beans. Measure these ingredients into a small bowl and toss together.Divide into two equal portions.TIP: Do this the night before.
Spritz olive oil + spray of PAM——– 2 two-oz eggsHeat oil in skillet over medium. Put eggs into skillet, cover, cook until whites are set, ~2 mins
Uncover, cook until done, ~2.5 mins.
½ teaspoon za’atar——one 5” flax-oat pita, halved:  60 calories/pitaSprinkle eggs with za’atar; place each inside a pita half.
2 portions cucumber-tomato mixtureSpoon into pita halves.

Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]  Optional: blackish coffee[53 calories] or blackish tea or mocha cafe au lait [65 calories]

Minestrone Soup:  This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. Great for lunch, too.  PB  GF [if you use GF pasta] 1 cup = 145.5 calories…. 3 g fat…. 5 g fiber….. 8 g protein…. 27 g carbs…. 86.4 mg Calcium….  ½ cup = 73 calories… 1.5 g fat… 2.6 g fiber…. 4 g protein…. 14 g carbs…. 43 mg Calcium….

1 tsp olive oil——1 cup onion, chopped———-
2/3 cup carrot, chopped—— ½ cup celery, chopped 2 cloves garlic, chopped—– 3 slices pepperoni, chopped 		Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt. 
½ cup sweet or red potato, cubed——½ cup zucchini, diced—— ½ cup mushrooms, chopped 2 cups crushed tomatoes—- ¾ cup small white beans, canned—-lots of sage and rosemary, chopped——1 cup water——- 2 cups chicken broth/stock**Prepare vegetables as described. Drain and rinse canned beans. Add all these to pan, along with water and broth. Cook at a simmer ~20 mins. 
**NB: low sodium broth is preferred>>> If freezing, stop here.<<<
1 oz pasta, whole wheat is better, to boost fiber [orzo/dinetelli/broken spaghetti]Add pasta and cook until soft, 5-6 mins.
2 tsp Parmesan cheese, grated———————- salt and pepper to tasteAdd these, adjust to taste. TIP: Soup improves by letting it sit several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

<<<<<<<< Ingredients for next week >>>>>>>>> Breakfast, single portion for Monday …………………………… single portion for Thursday:

apple butter + blueberries1 two-oz egg + prepared horseradish 
1 two-oz egg = US largeRomano cheese + chives
buckwheat cakes: flour + buckwheat flour +yeastWisPride Cheddar spread
1 two-oz egg = US large + vinegar + sugarfresh apricot
baking powder + baking soda + buttermilkoptional smoothie
optional hot beverageoptional hot beverage

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

trout filets + carrotscanola oil + green chili powder + red onion
crumbs from a 70-calorie slice of breadgarlic + cumin + mexican oregano + salsa verde
96%-fat free ham + Worcestershire saucecanned New Mexico green chilis + white beans
one 2-oz egg + scallionscooked turkey/chicken + tomato sauce + scallion
Sparkling waterSparkling water

Pickett’s Charge

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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.

Why did 12,500 men walk shoulder to shoulder across a field and up a slight incline into withering gunfire? They were ordered to. Who gave the order? The supposedly brilliant general, Robert E. Lee. It was July 3, 1864, and the fighting at Gettysburg, Pennsylvania had been going on for two days. Both the Union army of the North and the Confederate army of the South, who had been fighting each other for the previous three years of the Civil War, saw a potential victory here as a way to end the war. The Northeners held a slight highland called Cemetery Ridge, and on July 2nd, the Southern troops had battered their flanks. General Lee, who was experiencing dysentery — which might cloud anyone’s judgement — decided that he had worn out the Northern line and that he could finish them off by attacking their center. It didn’t occur to him that his own men were also worn out. George Pickett and his division had arrived late to the battle and had not yet seen action, so Pickett was champing at the bit. His three brigades of 6000 men were arrayed on the right side of the attacking line. Pickett sent the men off after 3 pm, exhorting them to remember that they were from “Old Virginia”. He did not lead the troops. About 200 Confederates actually arrived at the Union line and engaged in hand-to-hand combat, but, lacking reinforcements, they retreated. By 4:15 pm, 6000 Confederate soldiers had been killed, wounded, or captured, and the so-called “Pickett’s Charge” was over. Myth-makers turned Pickett’s men into glorious, courageous warriors who were deserving of glory — instead of being cannon fodder in their generals’ misconceived battle plans. The orders to march were stupid, resulting only in great loss of life. Even though it was named for him, Pickett had no role in the planning or leading of the attack. That was part of the myth-making.

Our breakfast would have been a reminder of home to any soldier, had he been lucky enough to eat such food during the war. Our dinner takes the soldier’s traditional beef-and-beans meal in another direction — combining them in a burger.

Ham & Cheese ScrOmelette: 165 calories… 10 g fat… 2 g fiber… 13 g protein… 5.6 g carbs… 111 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

++ 1½ 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 Jarlsberg cheese ++++ ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] ++++ 1½ oz applesauce ++++ 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 saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison/Beef-Bean Burger: 304 calories… 12.6 g fat… 7.5 g fiber… 24.7 g protein… 27 g carbs… 175 mg Calcium…  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

++ 1 Bison/Beef-Bean burger patty ++++ 1 slider bun @ 90 calories ++++ 1 oz tomato slice ++++ 3 oz roasted vegetables OR ½ c coleslaw ++

Bison/Beef-Bean Burger PattiesYield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drainedBlitz in food processor to break up, then scrape into a bowl.
1# ground beef OR ground bison++++
¼ c cilantro leaves ++++
1 oz egg		Add these to bowl with beans. Mix with hands to combine thoroughly. Form into 3.5-4 oz patties and put on a metal tray.
Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

<<<<<<<< Ingredients for next week >>>>>>>>> Breakfast, single portion for Monday …………………………… single portion for Thursday:

masa harina + 3 oz Mexican chocolate1 two-oz egg + salsa verde 
non-fat milk + sugar2%-fat cottage cheese
turkey breakfast sausage @ 45 calories/twochicken breast meat
melonred tomato salsa + strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground bison or turkey + canned tomatoesMonterey jack cheese + broccoli or salad greens
garlic + cumin + Melon + chili powder2%-fat cottage cheese + tomato salsa
unsweetened cocoa powder + red onion + Cheddartwo 6″ corn tortillas: 65 or fewer calories each
green pepper + canned kidney/black beanscooked chicken breast
Sparkling waterSparkling water