Seder

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.

Seder, meaning ‘order’ due to the prescribed ritual, is the name of the meal served to family members on the first and/or second night of the eight-day Passover festival. A Seder Dinner recalls, in readings and in food, the story of the escape of the Israelites from enslavement in Egypt. With divine intervention, their leader Moses lead them to freedom. There are six food elements that tell the story: 1] bitter herbs, such as horseradish, to remember the pain of bondage; 2] a boiled egg to represent Spring [or mourning]; 3] apples/nuts/raisins/spices as the mortar that the slaves made to build Egyptian monuments; 4] green vegetables, typical of Springtime lettuce/celery/parsley] 5] meat bone, often lamb, sacrificed by the Israelites. Some vegetarians substitute beet root. 6] matzah, the unleavened bread of a hasty departure.

Our breakfast and dinner take the food elements of the Seder and use them for meals fit for Fasting. If you wish to, enjoy a full Seder with all the fixings on the first or second night, then use these meals for a Fast Day later.

Passover ScrOmelette: 143 calories 7.5 g fat 1.2 g fiber 10 g protein 8.4 g carbs [7.8 g Complex] 56 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  The flavor combinations of Passover are too good not to enjoy at 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  1 Tbsp diced beets [I used pickled beets] 2 Tbsp parsley, chopped 1 tsp horseradish 1.5 oz applesauce, sprinkled with 1/2 tsp cinnamon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the horseradish and salt/pepper to taste with the eggs. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have just set, add the beets and parsley. Scramble to your heart’s content or fold like an omelette. Prepare the optional coffee/and smoothie. The applesauce with cinnamon will be delicious with the sweet beets and tangy horseradish.

Lamb Salad:  261 calories 14.8 g fat 2.8 g fiber 20.8 g protein 26 g carbs 85 mg Calcium  GF  If a previous dinner should involve a leg of lamb, save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.

1 cup chopped romaine lettuce 1 Tbsp fresh parsley 3 Tbsp celery, diced 1.5 oz apple, cubed 2 oz cooked lamb, from the leg or other lean cut 4 walnut halves 1 hardboiled egg 1.5 tsp horseradish dressing, see  SAUCY, Dec 6, ’17

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

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

1 two-oz egg1 two-oz eggs 
mushrooms70-calorie whole-grain bread
chicken/turkey breakfast sausageapple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

mussels + broccolilobster meat + Gruyere cheese
bechamel sauceshallot + garlic + broccoli
Cheddar cheese + scallioncarrot + tomatoes + tomato puree
Triscuit crackerscognac + dry white wine + 10% cream
Sparkling waterSparkling water

Passover

How this Fast Diet http://the fast diet.co.uk 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.

Imagine this: Your people have been living in a foreign land ever since a famine drove you from your homeland.  You are herdsmen and farmers, minding your own business and worshiping your own G-d. After many generations, the leaders of this country grow nervous about the size of your population.  They move you to the cities, make you take menial jobs, kill your sons, and restrict your movement in or out of the country.  What can you do to improve your plight? You pray to your G-d for help.  A leader arises from among you, who goes to the government and demands that you people be allowed to leave. The answer is no: you are worth more to the government as forced labor.  Plagues descend on the land, affecting millions of people, and still you cannot leave. At last a message is whispered from house to house: kill a lamb for your dinner tonight and daub its blood on the doorposts of your dwelling. Pack whatever you can carry, including food, and be ready to leave when the word comes. Do not even bake yeast bread, there isn’t time.  That night, children and livestock all over the country die mysteriously — but not in your house, for the evil passed over you. The next day, your people are allowed to leave and you march to the East, rejoicing that your G-d has set you free.  This is the story of Passover as told in Exodus Chapter I, verse 8 through Chapter 12, verse 39.                     In case you are running out of menu ideas, today’s meals are in keeping with the Kosher food traditions of Passover.  Breakfast is styled on the popular Reuben Sandwich, served on matzo, an unleavened bread.  The dinner is a simple soup made of a ‘bitter herb‘ — watercress.

Reuben Matzo Egg:  168 calories   9.8 g fat   1.3 g fiber  14 g protein  18.6 g carbs  [2.5 g Complex]  54 mg Calcium   NB: Food values shown are for the plated foods only, and do not include the optional beverages.   PB  The flavors of a Reuben but Kosher for Passover! What’s not to love? Delicious, filling breakfast. The original recipe is from Kosher in the Kitch.Reuben Matzo Eggs

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 matzo cracker [14 g] [Streit’s brand]                                                                                                ¼ oz corned beef, sliced thinly and diced                                                                                            2 Tbsp sauerkraut [drained]                                                                                                            1.5 tsp Russian Dressing**                                                                                                      **Optional: black coffee with 1 tsp sugar [16 calories] or black tea or lemon in hot water Optional: 4 oz Kosher orange juice [56 calories]

**Russian Dressing    22 calories/1.5 tsp                                                                                                            1 tsp mayonnaise          ¼ tsp catsup              1/8 tsp hot sauce                                                    1/8 tsp Worcestershire sauce           pinch paprika 

Whisk the eggs vigorously, then stir in the corned beef and sauerkraut. Pour into a non-stick pan which was spritzed with olive oil. Scramble until done to your preference. Carefully break the matzo in two, then in half again: you will now have two quarter pieces. Spread most of the Russian Dressing on the matzo crackers, then top with the eggs. Garnish with a little corned beef, a dollop of the Dressing, and black pepper. Delish.

Watercress Soup:  157 calories   5.4 g fat   2.9 g fiber   8.4 g protein  22 g carbs  [19 g Complex]  63.5 mg Calcium  PB  GF   Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that runs onto the beach is the source of our watercress.  So low in calories, you can add an egg for more protein and a Caprese Salad on the side. HINT: This recipe makes 5 cups. Freeze the remainders.Watercress Soup

2 tsp olive oil                                                                                                                                          4 oz [by weight, not volume] watercress leaves and stemmer stems                                        1 cup celery, coarsely chopped                                                                                                            2 cups onion, coarsely chopped                                                                                                              2 cloves garlic, peeled and crushed                                                                                                          2-1/2 cups very good vegetable broth [if not keeping Kosher, use chicken or beef broth]                                                                                                                                                       3/4 tsp salt                                                                                                                                             10 oz [weight not volume] potato, peeled and cut in 2″ chunks                                                  2 oz [weight not volume] sweet potato, peeled and cut in 2″ chunks                                       per serving: 1 Tbsp chèvre cheese

optional:  Caprese Salad — 46 calories  2.2 g fat  0.6 g fiber  3.9 g protein  2.6 g carbs  115.6 g Calcium  1/2 oz mozzarella cheese, thinly sliced       2 oz tomatoes, thinly sliced and sprinkled with salt    fresh basil leaves     There should be equal slices of cheese and tomato.  Arrange the cheese, tomato, and basil in over-lapping layers                                         optional: cut a hard-boiled egg length-wise into quarters and nestle them into the soup           70 calories    4.8 g fat   0 g fiber   6 g protein    0.4 g carbs   28 mg Calcium

Heat the oil in a sauce pan.  Add the cress, celery, onion, and garlic and stir-fry for two minutes.  Put in the stock, salt, and potatoes and bring to a boil. Turn down the heat, cover, and simmer 30 minutes.  Cool slightly, then puree in a blender/food processor/immersion wand.  If not thoroughly pureed, run it through a sieve.  Heat the soup gently before serving.  After ladling into the bowl, put the chèvre in the center, let it soften in the heat, then swirl it into the soup with a knife. Serve with the optional additions.                                                  

Ingredients for next week:

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

1 two-oz egg 1 two-oz egg    + curry powder
puttanesca sauce [Saucy, 6-Dec-’17] crushed tomatoes
Parmesan cheese reduced-fat ricotta
peaches [fresh or canned in juice] artichoke hearts + applesauce
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:

4 oz mackerel [or salmon] fresh mussels  + 2 fresh oysters
green beans mussel broth  +  curry powder
puttanesca sauce [Saucy, 6-Dec-’17] flour   + Gruyere cheese
green beans
Sparkling water Sparkling water

Passover

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.

I remember the first time I was old enough to understand the story of the Ten Plagues of Egypt.  I found it to be chilling and thrilling, and was so relieved when the Red Sea parted and the Children of Israel made their escape [beloved by movie makers]. These are the events that are depicted in the Passover Seder. The foods are all chosen to represent different parts of the story, and relevant parts of the Torah are read as the meal unfolds.  Our meals today pay homage to the flavors and ingredients of Passover, each integral to the meal and telling their own tale.  The roast lamb represents the lamb’s blood painted on the door frames so that the Angel of Death would ‘pass over’ those houses. [Vegetarians use a roasted beet.] Roasted egg is in place of a sacrificial offering at the Temple. Horseradish stands in for the bitter experience of slavery in Egypt.  Apples, nuts, and cinnamon are for the mortar made by Hebrew slaves.    Parsley and romaine are also foods with a bitter taste, in remembrance of struggles.  Salt water [for dipping hard-boiled eggs and parsley] represent tears. See how many of these are incorporated in today’s menus as you remember the tale of escape and the history which followed it. May you be inscribed for Good in the Book of Life.

Passover ScrOmelette:   290 calories   7.8 g fat   3.1 g fiber   15.3 g protein  37 g carbs   217 mg Calcium PB GF The flavor combinations of Passover are too good not to enjoy at breakfast.Passover ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                     1 Tbsp diced beets [I used pickled beets]                                                                                                        2 Tbsp parsley, chopped                                                                                                                                              1 tsp horseradish        +  Kosher salt                                                                                                                                                          1.5 oz applesauce, sprinkled with cinnamon                                                                                                  5-6 oz fruit smoothie or pure apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Whisk the horseradish and salt/pepper to taste with the eggs. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have just set, add the beets and parsley. Scramble to your heart’s content or fold like an omelette. When the coffee is brewed and the smoothie is smooth, the applesauce with cinnamon will be delicious with the sweet beets and tangy horseradish.

Seder Salad:  261 calories   14.8 g fat   2.8 g fiber  20.8 g protein  26 g carbs  85 mg Calcium   GF A previous dinner could involve a leg of lamb ….yummmmm. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup romaine lettuce                                                                                                                                                   1 Tbsp fresh parsley                                                                                                                                                 3 Tbsp celery, diced                                                                                                                                              1.5 oz apple, cubed                                                                                                                                                         2 oz cooked lamb, from the leg or other lean cut                                                                                          4 walnut halves                                                                                                                                                              1 hardboiled egg                                                                                                                                                   Kosher salt                                                                                                                                                                  1.5 tsp horseradish dressing — see SAUCY, Dec 6, 2017

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 green pepper  +  celery   apple or melon
 cottage cheese  +  onion  3%-fat ham
 cajun seasoning  + Tabasco sauce herbs to taste
 melon
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 andouille sausage + cajun seasoning  romaine lettuce
 ham + onion + brown rice + chicken  green beans
 green pepper  +  celery  + garlic  cucumber or zucchini
 crushed tomatoes  + red pepper flakes  feta cheese   +  black olives
 Tabasco  + Worcestershire   + broccoli  olive oil
 file powder  + chicken broth  white wine vinegar
Sparkling water Sparkling water

Passover Fasting

Fasting has been a religious practice for millennia. One of the oldest, best-recorded Fasts is that of Passover.  Marking the seven days of plagues rained down on the Empire of Egypt by Moses, the Fast was in preparation for the Israelites’ imminent escape from Egypt to get to their Promised Land. In honor of the Passover Fast, some menu suggestions for today.

Leek & Smoked Salmon ScrOmelette: 290 calories   9 g fat   1.7 g fiber    15.6 g protein   34 g carbs     226.4 mg Calcium    PB GF      This classic flavor combination makes for a superb breakfast.Leek & Smoked Salmon 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.                                                                                                    ½ oz smoked salmon                                                                                                                                               ½ oz leeks, sliced thinly                                                                                                                                       dill + salt + pepper to taste                                                                                                                                    1 tsp light sour cream [optional]                                                                                                                       1.5 oz strawberries                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                             5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray, add a tablespoon of water, and stir in the leeks.  When they have softened, add the salmon to warm it. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Seder  Salad     261 calories    14.8 g fat     2.8 g fiber     20.8 g protein    26 g carbs      85 mg Calcium      GF    All the elements of a Seder meal in one bowl.  Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup salad greens                                                                                                                                                  1 Tbsp fresh parsley                                                                                                                                                3 Tbsp celery, diced                                                                                                                                                   1.5 oz apple, cubed                                                                                                                                                       2 oz cooked lamb, from the leg or other lean cut                                                                                         4 walnut halves                                                                                                                                                        1 hardboiled egg                                                                                                                                                     1.5 tsp horseradish dressing**                                                                                                                   Sprinkle of Strawberry slices

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**horseradish dressing:                                                                                                                                        1 Tbsp mayonnaise made with olive oil                                                                                                           1 and ½ tsp prepared [purchased in a jar] horseradish                                                                                 1 Tbsp buttermilk                                                 1 and ½ tsp lemon juice                                              Whisk all ingredients together. Save unused portion for some other salad

Ingredients for next week:          breakfast, serving for one person

1 two-oz egg, hardboiled 1.5 two-oz eggs
Roast ham Lots of chives or scallion
Mixed fruit : strawberries & blueberries Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
1 oz Granny Smith apple or mixed fruit
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner, for one-person serving

4 oz smelts, 1 cup chopped roast lamb Lamb gravy
Roasted red pepper mozzerella ½ cup mashed potatoes
Tomato whole green beans ½ cup mashed cauliflower
Marinated mushrooms garbanzos onions
Black olives Salad greens
Sparkling water Sparkling water