Maria Mitchell

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.

Maria [ pronounced ma-RYE-uh] Mitchell was born on Nantucket Island on August 1, 1818. By the time she died in 1889, she was famous around the world. And you are asking, “How come I don’t know who she is???” Raised in a Quaker community, she was as educated as any boy in town — if not better. She had such a grasp of mathematics and astronomy that when she was 14, whaling captains came to her for navigational advice. In 1847, using her father’s telescope, she discovered a new comet. [To this day it is called “Miss Mitchell’s Comet“.] She received international renown and a gold medal from the King of Denmark. Maria went on to be the librarian of the stately Nantucket Atheneum and was lured off the island to be one of the first professors at Vassar College. There, Maria was the beloved and innovative teacher of many future scientists

Astronomers cut their teeth on the observation of equinoxes and solstices. In honor of Miss Mitchell’s birthday, our meals revolve around those celestial events.

Vernal Equinox ScrOmelette: 156 calories 7.8 g fat 1.9 g fiber 12 g protein 10.7 g carbs [10 g Complex] 247 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The cured meat and asparagus are emblematic of the changing seasons: the meat is for Winter and the aparagus is for Spring. Together, they are a heavenly flavor combination 

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 to store in the ‘fridge for next week.  1 oz cooked asparagus, chopped ¼ oz uncured capicola or proscuitto 1 clementine  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Thinly slice and coarsely chop the meat. Combine it with the chopped asparagus. Spritz a non-stick pan with non-stick spray. Put the meat-asparagus into the pan and stir until warmed. Whisk the eggs and pour into the pan. Scramble or cook as an omelette. Plate with the clementine and ponder the changing seasons as you enjoy the beverages of your choosing.

Winter Solstice Pizza: 283 calories 10 g fat 2.8 g fiber 16 g protein 16 g carbs [7.8 g Complex] 224 mg Calcium  PB On the Winter solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter].

1 whole wheat tortilla [Herdez 8” Fajita-style Tortilla is what I use], must be 170 calories or less 1.5 Tbsp crushed tomatoes + pinch granulated garlic 1 oz mozzerella cheese, grated 1 oz mushrooms [2 Tbsp] 1/3 oz prosciutto 1 Tbsp onion, chopped ½ Kalamata olive, quartered

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Dot with olive bits. Bake for 5-10 minutes. Think about how the Earth and Sun move through the heavens in their stately yearly dance.

Ingredients for next week: 

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

Bob’s 10-grain cereal1.5 two-oz eggs 
applesauce + nutmegground bison meat
cottage cheese + cinnamon
spaghetti sauce

maple syrup
scallion + melon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

smoked haddock/finnen haddie
ground venison + chili powder
onion + potato
canned red beans + green pepper
milk + parsley + bay leaf
canned tomatoes + garlic
asparagus or peas
red onion + ground cumin + melon
Sparkling waterSparkling water

La Florida

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.

In May of 1539, Hernando de Soto thought he was on to something.  After helping to subdue Peru and Mexico for Spain, he retired back home as a very wealthy man.  Though newly-married, the young father was restless for the soldier’s life. He had been named ‘Governor of Cuba and La Florida‘, so he sold everything [What did his wife have today about that??] to provision 10 ships with 700 chosen soldiers. Off they went to the new world.  After a stop in Havana to drop off his wife, they landed in Tampa Bay (Florida) on May 30, 1539. And then they sought gold: North through Florida, into Georgia, North Carolina; West into Alabama, Mississippi and Louisiana they went, doing their usual Conquistador deeds. [For God and King? The king might have approved, but God surely didn’t.] Three years later, no gold, no riches, no fountain of youth: only angry natives, sickness, battles, and wounds. In May, 1542, de Soto died of fever on the banks of the Mississippi River and his body was sunk into the water to preserve the illusion that he could not die.  There was a car named after him…                                                                                              In memory of all the indigenous peoples whom he killed or oppressed, we have a breakfast based on the Cuban/Miami sandwich ‘the Cubano‘ and a dinner with ingredients grown in the sunshine of modern Florida.

Cubano ScrOmelette: 151 calories  8.5 g fat  0 g fiber  12.2 g protein  0.8 g carbs   71 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact!Cubano ScOmelette

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.                                                                                                   1/8 oz ham, diced                                                                                                                                   ¼ oz Swiss cheese, diced                                                                                                                   ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin]                                           ¼ tsp mayonnaise                                                                                                                           1.5 tsp dill pickle, diced                                                                                                                               Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                       Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Cut up the meats and combine in a small dish. Dice the pickle and whisk with the mayonnaise and the eggs. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Grapefruit-Avocado Salad:  289 calories  20 g fat  6.4 g fiber  18 g protein  15.3 g carbs [14.5 g Complex]  75.5 mg Calcium   PB GF  This is delicious, nutritious, and satisfying. Real food. Good food.grapefruit-avocado salad

1 two-oz egg, hard-boiled                                                                                                               2.5 oz avocado [this was half an avocado], sliced in 4 pieces                                                               3.3 oz pink grapfruit sections [you need 4 sections]                                                                                       1.75 cups lettuce, sliced/shredded                                                                                                      1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal]                          ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.

Ingredients for next week:

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

next Monday I will discuss ways to 1 two-oz eggs
maintain a 5:2 lifestyle while Camembert cheese
traveling Dijon mustard   +  nutmeg
apples/strawberries
choose a new favorite from the Archive Whatever you need for your smoothie
Whatever you need for your hot beverage

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

baked beans
choose a new favorite from the Archive low-fat hotdogs, 110 calories
carrots
Sparkling water Sparkling water

No Exit

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 Kirilson who is now Following.

When it comes to Existentialism, Jean-Paul Sartre was in the forefront. In the Nazi-occupied Paris, he produced a one-act play titled “Huis Clos.”  That is a French legal term meaning ‘a trial behind closed doors’ although the title in English is usually given as “No Exit.”  French citizens during the war were presented with many choices: stay or flee; collaborate or resist; fight or be passive.  To Sartre, humans have the freedom to make any choices we want — even not taking an action involves choice.  But responsibility comes with each choice; with each non-action.  The play involves 3 characters who have made and continue to make choices, all of which makes their lives and those around them unhappy.  Whether or not you subscribe to the message that “Hell is other people,” Sartre wanted us to explore the options we have and the consequences of the choices we make.                                                       On May 27, 1944, the play opened. Since the play takes place in a drawing room in Hell, our menus contain ingredients with some fire in them: green chile and red curry paste. You can add more, if you like it hotter. You have choices about what you eat and how much of it.

Green Chile-Egg Galette: 147 calories   6 g fat  1.7 g fiber  9 g protein  24.6 g carbs [12 g Complex]  36.4 mg Calcium  PB  The bite of the green chiles, the nutty taste of the galette, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand.Green Chili-Egg Crepe

1 galette/crepe [see SIDEKICKS ISept 17, 2017 for recipe]                                one 2-oz egg                                                                                                                 2 Tbsp roasted green chiles                                                                                   1 oz apples OR pears                                                                                                Optional:  blackish coffee [53 calories] or blackish tea or lemon in hot water     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the galette/crepe: wrap in a tea-towel and put in the microwave for 1 minute OR put in an un-greased sauté pan over low heat for less than 1 minute, then turn over for another 30 seconds. Plate the crêpe with the fruit, put the egg on top of it, then fold over. Pour the beverages and put some zip in your morning.

Halibut in Thai Coconut Curry:  258 calories  14 g fat   1.7 g fiber   21 g protein   9.7 g carbs [5 g Complex]   139 mg Calcium PB GF  This is from Alaska from Scratch by Maya Wilson and it is delicious.Halibut w: Coconut Curry

1 tsp olive oil, separated                                                                                             3 cups spinach, lightly packed                                                                                     1 Tbsp shallots, chopped                                                                                             3/4 Tbsp Thai red curry paste or more to taste                                                        1/4 cup chicken broth                                                                                                        3.5 fluid oz light coconut milk                                                                                pinch sugar                                                                                                                         3 oz halibut fillet                                                                                                         2 Tbsp scallion                                                                                                            1-1/2 tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes more. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per 1/2” of thickness. Put greens in the serving bowl and top with fish. Stir scalions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Margaret Wise Brown

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.

The Runaway Bunny, 1942. The Little Fur Family, 1946.  Mr Dog, 1949. Goodnight, Moon, 1947.  Did you love those books as a child? Did you read them to your own children? [I read the Runaway Bunny so often to our older son that I memorized it.  Our younger son would not take a nap unless Mr Dog was read to him.] Those titles and almost 100 others are the work of the author Margaret Wise Brown who was born on May 23, 1910.  After college, she trained as a writer then became an editor of children’s books at Harper.  Although she famously once said, “I don’t particularly like children,”  she clearly understood the sort of book would appeal to them: books with adventure, independence, and the reassurance of home. And then there were the wonderful illustrations by Clement Hurd, Garth Williams, and others.  She was not, as an NPR article put it, “the quiet old lady whispering ‘hush’.”  Brown was ever questing and out of the box. Her love affairs might have shocked the parents who bought her books. Just as she was getting ready to settle down, she had emergency surgery in Nice, France.  Upon release from bed rest, she executed an exuberant high kick, dislodged a blood clot, and died. Good night, Margaret. And yet, as James ‘Pebble’ Rockefeller, her fiancé, said of her, “her light is burning ever brighter.”                                                                                                                            To celebrate her birthday, we will eat colorful foods [The Color Kittens, 1949] and foods from Southern France, which she toured before her death.

Spinach Frittata

Spinach Fritatta: 131 calories  9.4 g fat  1.5 g fiber  17.2 g protein  24 g carbs 311.5 mg Calcium  PB GF Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.

1 two-oz egg                                                                                                                                                               1 egg white                                                                                                                                                                            1 Tbsp cottage cheese                                                                                                                                                          1/4 oz Manchego cheese, grated                                                                                                                                        2 Tbsp scallions, chopped                                                                                                                        ½ clove garlic, minced                                                                                                                                     3 Tbsp cooked spinach pressed, drained, chopped                                                                                                     salt to taste + nutmeg  + garlic powder                                                                                                  2 oz kiwi/strawberry                                                                                                                                  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water               Optional: 3 oz fruit smoothie or berry-yogurt smoothie [44 calories]

Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375° F.  Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the optional beverages and plate the fruit. Breakfast is great.

Chicken Ratatouille Crepes

Chicken Ratatouille Galettes: 267 calories   7.6 g fat   5 g fiber   24 g protein   38 g carbs  321 mg Calcium     PB     Galettes/Crêpes are wonderful to have on hand for use with a variety of fillings. If you had the galettes/crepes and the filling previously-made, then the meal goes together in no time.

2 galettes [that’s the name for a buckwheat crêpe] [see Sidekicks I, Sept 17, 2017]                                                                                                                               1.5 oz chicken breast, cooked                                                                                                           ½ cup Mediterranean Vegetables [see SIDEKICKS II Oct 4, 2017]                                                      1 Tbsp goat cheese    +    1 oz mozzerella cheese                                                                                  herbes de Province OR tarragon

If making crepes/galettes from scratch now: prepare the batter and let stand 30+ minutes. If using frozen crêpes, put them in a plastic bag on the counter and let them thaw. Turn on the oven to 250 F.. Cut or shred the chicken into small pieces. Put into pan with the Med.Veg. and heat enough to warm the vegetables, to reduce the liquids, and to cook the chicken. Take off heat. Prepare the crêpes/galettes: either cook them now from batter or finish the thawing process by putting them in a warm oven. Add cheeses to mixture in the pan, and stir to combine. Toss in lots of herbes de Province or fresh herbs and taste for seasoning. Arrange the galettes on a cookie sheet and divide the filling among them. Fold over, pressing down gently. Heat in the warm oven.

Ingredients for next week:

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

1 two-oz egg1.5 two-oz eggs  +  ham
1 buckwheat crepecooked pork,
roasted green chilesSwiss cheese
peardill pickle
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 for Monday: …………………………. single portion for Thursday:

halibut   + olive oil + scallionsalad greens + chicken
spinach + shallot  + chicken brothgrapefruit  + avocado
Thai red curry paste1 egg +  lime-flavored oil
lite coconut milk + limewhite wine vinegar
Sparkling waterSparkling water

St Kitts

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 Ms Teense who is now Following.

It is the middle of Winter, so let’s go on a tropical sojourn. On 28 January 1642, the island of Saint Kitts was colonized by the English.  Its name was given by Christopher Columbus who dubbed it ‘St Christopher’ which the “Kittitians” shortened to its present form. The English and French colonizers eliminated the indigenous Arawak people and replaced them with enslaved Africans to work the sugar cane fields.  Once the ‘gateway to the Caribbean,’ St Kitts and the sister island of Nevis has had their share of bloodshed and glances of fame.  It became the smallest nation to host a World Cup Cricket event and several Olympic track stars were born there.  Off shore, Alexander Hamilton was born on a boat in Charlestown [Nevis] harbor and after a harrowing storm at sea, “Amazing Grace” author John Newton had his soul-changing enlightenment on St Kitts.                                                                                                           Blessed with fertile soil and abundant seafood, the cuisine of the island has much to offer, even on a Fast Day.  Since bananas are an export item from St Kitts and molasses from sugar cane was once a huge industry there, those two items make their way into breakfast.  Then local vegetables and salt cod star at dinner.

Bananas-Papanas:   294 calories   8.3 g fat  0.5 g fiber  23 g protein   34 g carbs [23 g Complex]  309 mg Calcium   PB GF– if using GF flour This recipe for Romanian papanas was prepared on the French TV show Télématin, and it looked so easy and unusual that I had to try them…. Then I added the bananas as a play on words.  HINT: The recipe makes enough for two [2] portions, so save half the batter for a few days from now.  NB: The cooked papayas do not do well as left-overs.banana papanas

1 egg, separated                                                                                                                              4 Tbsp [63 g] part-skim ricotta   [Sargento brand]                                                                                                  4 Tbsp [63 g] reduced-fat cottage cheese                                                                                         29 g  [3 Tbsp] flour                                                                                                                               ½ tsp sugar                                                                                                                                          3/4 oz banana, sliced                                                                                                                           1 tsp molasses + 1 tsp water                                                                                                              NO smoothie today                                                                                                                                        blackish coffee or blackish tea or lemon in hot water

Separate the egg white from the yolk. Combine the yolk, cheeses, flour, and sugar in a bowl. Whip the egg white until they are stiff. Stir 1/3 of the egg white into the cheese mixture, mixing until blended. Gently fold the remaining egg into the cheese mixture. Heat a non-stick pan and spray with non-stick spray. Using a scoop or a spoon [I made 4 using a 3 Tbsp scoop and then 4 using a 1.5 Tbsp scoop], place the batter into the pan in two batches. Cook until browned on one side and loose enough that they will slide if you shake the pan. Carefully flip to the other side. Remove to a plate and thinly slice the bananas on top. Pour the molasses into 1 tsp hot water and stir to combine. Pour the molasses over the bananas.  As you sip your coffee, savor the tastes of the Caribbean.

Saint Kitts Fish Stew:  307 calories  2.5 g fat  4.4 g fiber  42 g protein   31 g carbs  279 mg Calcium   PB  This typical Caribbean recipe is made with salted fish. Plan ahead to leave time for soaking the fish overnight.St Kitts Fish Stew

2 oz yellow bell pepper, cut as 1/2”x2” pieces                                                                                                      1 oz scallion [about 5], sliced in 1/2” pieces                                                                                                                                                               1 clove garlic                                                                                                                                                                     ¼ cup onion, coarsly chopped                                                                                                                              2 oz salt cod                                                                                                                                                                       3 oz fresh tomatoes, cut in chunks                                                                                                                        1/3 cup fish stock +/or water                                                                                                                                        1 dumpling [see not by Bread, II-7-’18]

Soak fish ovenight in water. Next day, drain and cut into pieces 1”x2”.  Prepare the batter for the dumpling.  Put the broth/water, bell pepper, scalion, garlic, and onion in a saute pan and bring to a simmer. Place the dumpling on the vegetables so that it is not sitting in the broth. Cook uncovered for 5 minutes. Then put the fish around the dumpling and top with the tomatoes. Cover the pan and keep at a simmer for 10 minutes. The dumpling should be firm to the touch when it is fully cooked. Check to see if it is done. Taste the dish to see if it needs salt [!!]. Different, delicious, and very pretty.

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

Alice

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.

Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15.  Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year.  When she was a young woman, she couldn’t imagine wanting to be 40!  Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye.  We often quote her aphorisms. She is still with us.  Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings.  Here’s to wonderful memories of my wonderful mother.

Kippered Eggs w: cherries

Kippered Eggs:  294 calories  9.4 g fat  2.7 g fiber  18 g protein  34 g carbs [31 g Complex] 217 mg Calcium  PB GF  Kippers are traditionally served with eggs, but why not have them in eggs? We did and it is terrific!

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                                                                               0.4 oz kippered [smoked, salted, dried] herring                                                                                          ¼ tsp dried mustard                                                                                                                                                    1 tsp lemon or lime juice                                                                                                                                              4 sweet cherries                                                                                                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                         blackish tea or blackish coffee or hot water with lemon

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan and warm them. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Chicken & Dumpling w: peas

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

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

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

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

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
oil cured black oliveParmesan cheese
Gouda cheesechive  +  kiwi fruit
mushrooms   +  applesaucericotta cheese, reduced fat
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

Vindaloo seasoning  + garlicchicken breast   +  Parmesan cheese
mushrooms   + pork  +  gingerfresh bread crumbs  + cottage cheese
canola oil  + onion  +  cider
vinegar
mozzarella  + salad greens + carrot
broccoli   +  brown rice   + sugarmarinara sauce [see Saucy, 6 Dec-’17]
Sparkling waterSparkling water

Saint Crispin

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.

The first time I encountered the name ‘Crispin’ was in the Little Golden Book named Mr Dog.  The dog of the title named himself Crispin and lived by himself. I loved that book and so did our second son.  Years later, I found out that Crispin was a saint who’s feast day is October 25.  He and his brother Crispian were missionaries to France in the 3rd century.  They proselytized by day and made shoes by night to support themselves. They were killed on October 25, 256.  That date became associated with the Battle of Agincourt in 1415, when 30,000 French infantry and calvary got bogged down in the mud and let 6000 English archers and soldiers defeat them. Enter Shakespeare, writing the play Henry V. In Act IV, scene 3, Henry has the unenviable task of giving a pep talk to his out-numbered army. Of course it is the wonderful St. Crispin’s Day speech, made vivid by such actors as Lawrence Olivier, and Kenneth Branagh.                                        Now a Crispin is also an apple, so in honor of the Feast of St Crispin and of Agincourt, we will have meals with apples — starting with a very English breakfast and ending with a dinner one could find in France or England.

Bannock & Bacon: 284 calories  3.8 g fat  3.2 g fiber  18.7 g protein  43.6 g carbs [33 g from fruits/vegetables]  176.5 mg Calcium   PB   For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.  We dip the bannock into the applesauce. Yummy!Bannock & Applesauce

3 two-inch bannock [see …not by Bread… 7 feb 2018]                                                                                              2 slices Hormel Canadian Bacon OR Jones brand [ back bacon of 60-70 calories]                            ½ cup applesauce, unsweetened                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. Simple and delicious.

Pork with Apples: 273 calories  8.1 g fat  4 g fiber  22.7 g protein   18.8 g carbs  84 mg Calcium PB   Long a favorite combination in lands where local meats and local fruits are blended in hearty meals. The flavor of pork with apples is a winner.Pork & Apples

3 oz pork tenderloin, raw or cooked                                                                                                                  2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled                                                    4 fl. oz chicken stock                                                                                                                                                         4 Tbsp Béchamel sauce, no cheese [see Sidekicks I, posted 17 September 2017]                             thyme/sage  +  salt + pepper to taste                                                                                                                       2 oz broccoli florets                                                                                                                                                   1 oz carrots

Poach the apple slices in the stock until they are tender. TIP: if cooking for 2, this may require poaching in 2 batches. Remove slices and reserve. Slice th pork into rounds about 1/4” thick. If pork is raw, braise it briefly in the hot stock, and remove from stock. Put 1 Tbsp stock in the oven-proof pan in which you will cook the dinner. Combine diced apples, Béchamel, seasonings, and remaining stock in the sauce pan, stirring until apples are soft and sauce is medium-thick. Adjust seasonings. Arrange alternating slices of pork and apple in the baking pan. Nap with the sauce and bake at 350 F. until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty winter meal.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
one Tattie Scone   [not by bread… Feb 7 ’18] 2 shucked oysters
pear bacon
cherries
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:

Smoked haddock, aka: finnen haddie 2 corn tortillas, 65 calories each
onion Cheddar or Monterey jack cheese
potato Enchilada Sauce, see SPICY II 12-Sept-2018
butter + parsley + bay leaf cooked chicken
milk broccoli +  carrot  + cauliflower
asparagus or peas
Sparkling water Sparkling water

Preaching to the Birds

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.                                                                                                                  Welcome to FashionCreative who is now Following.

Giovanni di Bernardone, nicknamed “Francesco” [the Frenchman], had a dilema. Should he pursue a life as a Christian preacher or leave the world to become a hermit?  He asked his spiritual advisors and they sent word that his path was as a preacher. He was on the road with friends when he received that message and knew he had to start preaching right away.  So he went into the field where a large flock of birds were assembled and to the amazement of his colleagues, Francesco began to preach to the birds about being grateful for the gifts which God had given to them. This incident was charmingly depicted in art by Giotto in 1297, in poetry by Seamus Heaney, and in music by Franz Listz. The preacher went on to become Saint Francis of Assisi, patron saint of animals and ecology. I have always been fond of Francis and his simple view of faith and nature because he seems so genuine.  And as a lover of nature, I wish more people would think and act ecologically.  We will celebrate the Feast of Saint Francis tomorrow by eating eggs of birds with a popular Italian vegetable, melanzane [aubergine]. And for dinner, no animals will be harmed in the preparation of our watercress soup.

Aubergine ScrOmelette: 293 calories     8 g fat  4.2 g fiber   16 g protein  40 g carbs [35 g Complex]   226 mg Calcium   PB GF  Eggplant and tomatoes are such a part of late summer, that you want to eat them with everything. Eating local foods in season is such a treat.Aubergine ScrOmelette w: pears

1-1/2 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.                                                                                    1-1/4 oz tomato sauce, such as Hunt’s or use home-made sauce                                                                                                                            1-1/4 oz eggplant                                                                                                                                                                                                                                                                        ¼ oz onion     OR  1 garlic, smashed and chopped                                                                                                                                                              large pinch Herbes de Province  +  pinch crushed red pepper flakes                                                                                                                 1-1/4 oz pear                                                                                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                       5-6 oz fruit smoothie or green smoothie or natural cider

Chop the eggplant and onion. Simmer the vegetables and herbes in the tomato sauce in a covered pan until they are tender. If too thick, add a little water. Whisk the eggs with the vegetables and put into a hot pan spritzed with cooking spray. Scramble or cook as an omelette. Slice the pears and prepare your beverages. Savor the summer.

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 flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein. HINT: This recipe makes 5 cups of soup which serves 4-5 people.Watercress Soup

2 tsp canola oil                                                                                                                                                                 4 oz [weight, not volume] watercress leaves and tender stems                                                                   1 cup celery, coarsely chopped                                                                                                                             2 cups onion, coarsely diced                                                                                                                               2 cloves garlic, peeled and crushed                                                                                                                  2-1/2 cups good stock – vegetable/chicken/beef                                                                                             ¾ tsp salt                                                                                                                                                                   10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks    OR  12 oz white potato total                                                                       2 oz [weight, not volume] sweet potato, peeled and cut in chunks                                                      per serving: 1 Tbsp chèvre cheese                                                                                                          optional: Caprese Salad46 calories 2.2 g fat 0.6 g fiber 3.9 g protein 2.6 g carbs 115.6 mg Calcium     PB GF   ½ oz mozzerella cheese, thinly sliced  +   2 oz tomato, thinly sliced and sprinkled with salt   +  fresh basil leaves There should be equal numbers of cheese slices as tomato. Arange the cheese, tomato, and basil in overlapping on the plate.                                                                                        Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and stir-fry for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with imersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
Mexican Pickled Vegetables [see SPICY 2, 12 Sept 2018] Pimenta da Queijo sauce
Cheddar cheese Gouda or Azores cheese
cumin  + oregano kiwi fruit
pear or apple
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:

2 all-beef hot dogs, 110 calories each Smoked ham hock
tomato   +  dill pickle spears sauerkraut
onion  + peperoncini garlic
hot dog relish canned red beans
yellow mustard red potatoes
celery seed  +  poppy seed raw spinach
Sparkling water Sparkling water

Antipodes

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.

Antipodes” is a word which I first encountered in Alice in Wonderland. As Alice fell down the rabbit hole, she wondered where she would end up — perhaps the antipodes..?  Of course for years I pronounced it ann’-tee-podes instead of ann-tip’-o-dees. But now I know better.  Once we sat down with our sons and an atlas to determine where the antipode of our NH community was.  It was in the Indian Ocean.  When I recently asked Google to do the search, the answer was that Boston, Massachusetts was the antipode [or at least the nearest community to it] of Augusta, Western Australia. Have fun figuring out your antipode.                                                                                                                                              Today’s meals represent the antipodes of Boston and Augusta. The breakfast is full of Boston references, while the dinner features chicken. I always associate Australia with lamb, but statistics show that more people prefer poultry in that sun-burnt country, so chicken is for dinner.

B-O-S-T ScrOmelette: 302 calories  7.9 g fat   3.4 g fiber  16.5 g protein  38 g carbs [33 g Complex]  220 mg Calcium  PB GF  The beans are for Boston’s nickname: beantown. The green onions are for the Green Monster at Fenway Park. The shrimp are for the strong maritime tradition. The tomatoes are because summer is too short.BOST 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 into a jar with a lid and put it in the ‘fridge for next week.                                                                                        1 Tbsp white beans, preferable small ‘navy’ beans                                                                                       2 Tbsp green onion, green part of scallions sliced                                                                                     1/4 oz shrimp, preferably tiny Northern shrimp OR larger shrimp chopped                                          1 oz tomato, diced and drained in a sieve overnight                                                                                     1-1/2 oz nectarine slices                                                                                                                                   black coffee or black tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie

Put the beans, onion, shrimp, and tomato in a warm non-stick pan spritzed with non-stick spray or olive oil. Cook until warmed. Whisk the eggs with salt and pepper and pour over the other ingredients in the pan. Scramble or cook as an omelette. Pour the beverages of your choice, plate the fruit, and plate the eggs.

Chicken Tetrazzini:   281 calories  5.6 g fat  3.9 g fiber   26.6 g protein   23 g carbs   103 mg Calcium PB  This well-known dish is infamously high in fat and calories…. Until now. Enjoy it without guilt.Chicken Tetrazzini w: broc:carrots

3 oz chicken breast                                                                                                                                                                   ¼ cup Béchamel sauce without cheese [see Sidekicks II, October 4, 2018]                                    1 tsp sherry wine                                                                                                                                                                     1 Tbsp Parmesan cheese                                                                                                                                                                         1 oz capelli d’angelli pasta [angel hair]  nb: 100 calories/1 oz                                                                                                                  1 oz carrot + 2 oz broccoli

If the chicken is raw, slice it thinly and poach it in water until it is just cooked through. Start cooking the pasta and the vegetables. [TIP: if you have a steamer, you could do it in the same pot at the same time.] Warm the Béchamel sauce, then add the sherry, Parmesan, and chicken. Taste for seasonings. Drain the pasta and stir into the sauce. Plate with the vegetables. Delicious.

Ingredients for next week: breakfast, single portion

1 two-oz egg Left-over Salmon Quiche from Monday
watercress sauce [Sidekicks II, 4 Oct 2017]
ricotta cheese
peach
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:

6 two-oz eggs sliced roasted chicken breast
cooked salmon BBQ sauce
zucchini 90-calorie slider rolls, whole wheat
onion  +  dill we coleslaw [see Sidekicks II, 4 Oct, 2017]
reduced-fat ricotta cheese
plain yogurt
Sparkling water Sparkling water