John Chapman

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.

John Chapman was born on September 26, 1774, in Leominister, Massachusetts. If you are scratching your head, wondering who he is, then you might know his nickname: “Johnny Appleseed.” People my age will remember the Disney version of his story and Girl Scouts might remember singing “The Lord is good to me, and so I thank the Lord...” as a grace before meals. Why his he associated with apples? Apples are not native to the Americas [try Kazakhstan!], but early settlers brought them over and soon the East was full of them. Settlers going West into Ohio would be given 100 acres if they settled down and planted apple trees. Chapman was a saavy real estate dealer – he walked out to the frontier [yes, with a bag of seeds], bought land, and planted apple trees. When the settlers got there, he sold them the land and he moved on. The apples he planted were for making cider, not pies. They were hard and sour, more suitable for a bar-room beverage than for pie with the parson. But those apples were what people wanted and Chapman knew it. Johnny Appleseed was a real person who helped to settle the upper Mid-West, one apple tree at a time, eventually becoming ‘as American as apple pie’.

Naturally today’s menus will involve apples: in a Norman-style omelette for breakfast and with pork for dinner. John Chapman would understand and approve.

Omelette Normande: 174 calories 11 g fat 1 g fiber 10 g protein 9 g carbs [8.2 g Complex] 46 mg Calcium  PB GF Cooking in Normandy naturally involves apple and cream, even at breakfast. This is the breakfast version of a Norman dessert omelette.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week. 1-1/2 tsp heavy/whipping cream + ¼ tsp cinnamon 1-1/2 oz apple, peeled and sliced thinly ½ tsp butter + ¼ tsp sugar 1 oz peach  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] NO smoothie today

Peel and slice the apples and cook them slowly in a saute pan with the butter, sugar, 2 Tbsp water, and a healthy spray of non-stick spray. Add more water if the pan gets dry – you don’t want the apples to stick or scorch. Cook until the apples are almost soft and there is no more liquid in the pan. HINT: You can do this the night before. Whisk the eggs with the cream, cinnamon, and a little salt while the apples heat/stay warm in the saute pan. Pour in the eggs and let them cook undisturbed until done. Fold and plate with the peach or other fruit of 11 calories. Picture apple trees in bloom.

Pork with Apples: 273 calories 8.1 g fat 4 g fiber 22.7g protein 18.8 g carbs 84 mg Calcium  PB GF 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.

3 oz pork tenderloin, raw or cooked 2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled 4 oz chicken stock 4 Tbsp Bechamel sauce, no cheese [see Sidekicks I, 17 September 2017] thyme + sage + salt + pepper to taste 1 oz broccoli florets + 1 oz cauliflower 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 the 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, Bechamel, 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 until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty autumn meal.

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

1 two-oz eggwhipped cream cheese 
onion + sweet potato
herring marinated in white wine
white whole wheat flour/GF flour
Finn Crisp crackers
applesauce + Canadian/back bacon
cherries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

beef liver
potato + carrot
onion
onion + egg white
butter
nutmeg + rye bread + milk
green beans
3%-fat ground turkey
Sparkling water Sparkling water

Saint Ludmila

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.

What do Anton Dvorak, problems with your in-laws, and Good King Wenceslas all have in common? The answer is Saint Ludmila. Her complicated life is the subject of a Dvorak oratorio; she is the Patron Saint of those having trouble with family relation; and she was the grandmother of the Good King of the well-loved Christmas carol. Born circa 860, she and her husband [Duke of Bohemia] were early adopters of the Christian religion. But not so the rest of the country, nor their daughter-in-law. After her husband’s and son’s deaths, Ludmila helped with the education of her grandson Vaclav [Wenceslas]. Annoyed by Ludmilla’s teaching of Christianity, Drahomira, her aggrieved D-i-L, had her strangled to death. Ludmila was quickly canonized and her fame spread throughout the Slavic countries.

Naturally, today’s menu’s feature food favorites of Bohemia/Czech Republic. The yellow plums at breakfast are particularly loved by the Czechs, and meat stew is enjoyed all over central Europe.

Czech Breakfast: 233 calories 5 g fat 3.8 g fiber 11.7 g protein 37 g carbs [18 g complex] 65.6 mg Calcium  NB: The food values are for the meal and fruit only and do not include the optional coffee. I’m told that the majority of citizens of the Czech Republic eat this for breakfast daily. Join them: they are on to something!

1 or up to 1.6 g sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 2 yellow plums  Optional: frothy mocha cafe au lait [65 calories] or blackish tea or lemon in hot water NB: No Smoothie

Whether you pile everything on the bread and eat it that way, or sample each item separatly, this is a hearty way to start the day. For those of you who start your daily eating at lunchtime, you should try this meal.

Gulyas: 283 calories 9.5 g fat 2.9 g fiber 40.4 g protein 8 g carbs [7.6 g Complex] 42.6 mg Calcium  GF This version of the Hungarian stew is from Craig Claiborne’s International Cookbook. HINT: The recipe makes 8 [eight] servings, so make it once and freeze in serving sizes.

Served with the noodles, which are peaking out on the sides.

2 pounds beef chuck [shoulder], cut in 1” cubes 1 Tbsp sweet Hungarian paprika 1 tsp olive oil 2 onions, chopped 2 Tbsp tomato paste 1 tsp salt + 1 tsp pepper 1.5 cups beef stock per serving: 1 oz green beans optional: ¼ oz egg noodles which add 27 calories 1 g fiber 2 g carbs [simple]

Heat the oven to 300 F. Toss the beef chunks with the paprika, salt, and pepper. Heat the oil in a Dutch oven [large, heavy, covered pot] and brown the beef in batches. Move the beef around in the pan to prevent it from sticking. Add non-stick spray as needed. Remove the beef to a plate. Add some water to the pan and saute the onions until they are transluscent. Return the beef to the pan and pour in 1.5 cups beef stock. Stir thoroughly, scraping brown bits off the bottom. Cover the pot and cook in the oven for 2-3 hours. Every hour, check the pot and stir, adding more water as needed. Taste for salt at the end. Divide into 8 portions, reserving the remainder for future meals. TIP: Freezes very well. Plate with the green beans and optional noodles.

Father E.

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 Sumit Jaitely who is now Following.

Tomorrow, September 2, is the birthdate of my Father-in-Law. He was a very accomplished man. Trained as a physician, he was a pioneer in the field of pediatric allergies. At the same time, he was a recognized breeder and judge of gladiolas. In his spare time, he was an accomplished cook [much to the delight of his wife!]. Dear Husband and I like to recognize the birthdays of loved ones by serving meals they like/liked. “Dad” was the one who prepared the breakfasts, and poached egg on toast was one of his favorites. Dinners were also in his repertoire, and his bay scallops were a real treat. The scallops shown here are not of his invention. Dear Husband follows in his father’s footsteps as a very fine cook [much to the delight of his wife]. Happy 111th Birthday to Father E!

Poached Egg on Toast: 156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs [10 g complex] 52.6 mg Calcium  NB: The food values given above are for the egg, toast, and fruit only, not the optional beverages. PB GF — if using GF bread  I never used to like poached eggs, but on a Fast Day, they taste good.

one slice of 70-calorie whole-grain bread one 2-oz egg 1 and ½ oz of apple -OR- 2 oz melon Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. If not using an egg poacher, poach the egg using the simmering-pot- of-water method. Toast the bread but do not butter it. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast; season to taste; enjoy with your optional hot beverage, and fruit smoothie. 

Curried Scallops: 244 calories 8.4 g fat 4.9 g fiber 21.4 g protein 12 g carbs 108.7 mg Calcium  PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.

¼ pound scallops 2 Tbsp Indian curry powder ½ Tbsp butter 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may be on the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Place the scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Hometown Heroine from Nice

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 thewackyspoon who is now Following.

Catherine Ségurane was a washerwoman in Nice. Nice was not part of France in the 1500s, it belonged to the Duke of Savoie who had a long-standing disagreement with Francois I, the King of France. Mostly, this was of no consequence to Catherine. But Francois made a pact with the Ottoman Empire, an odd thing for a Christian sovereign to do. If the Ottomans would attack his enemies, Francois would arrange a lucrative trade deal. Done. The original target was the Papal army in Italy, but that would be a bit audacious. So the Ottoman fleet was sent down the coast to besiege Nice. When they scaled the walls of the unprotected city, they were met by ordinary citizens carrying whatever ‘weapons’ they had handy. Our girl Catherine was ready with her clothes-beating stick and she hit the standard-bearer of the attacking Turks, knocking him down and taking his flag. According to the story, she then hiked up her skirts and mooned the invaders. As good Muslims, they were so shocked by a woman with crude behavior that they retreated to their ships and Nice was saved. Sometimes average people rise to the occasion and perform great acts.

If a humble laundry-lady can defeat an army, then couldn’t you overcome your urge to over-eat for a day and eat only 600 calories? Of course you could. Today’s menu showcases the flavors of Nice and shows how delicious a ‘Mediterranean Diet’ can be.

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Oh! Those sunny flavors!

one 2-oz egg 3 Tbsp Mediterranean Vegetables , see Sidekicks II, 4-Oct-’19 for recipe 1 Tbsp chevre cheese salt + pepper + large pinch of herbes de Province 2 oz melon  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]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your optional warm beverage; shake and pour the optional smoothie; plate the melon. A fine way to enjoy a breakfast.

Salade Nicoise: 283 calories 16 g fat 3 g fiber 22.5 g protein 12.7 g carbs 198 mg Calcium PB GF   ‘Nicoise’ of course means ‘as they do it in Nice’ and boy-oh-boy is it ever nice. HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon, served with green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Also cook an extra bit of green beans and save them in the ‘fridge. Here’s a TIP: If you won’t need the salmon for a week or more, cooked salmon freezes well. Just leave enough time to thaw it thoroughly. 

3 leaves Romaine lettuce, sliced into 1/2″ pieces 3 oz cooked salmon 3 oz green beans, cooked and cooled 2 black olives, quartered ½ hard-boiled egg 1 radish, sliced 5 cherry tomatoes DRESSING: 1 tsp white wine vinegar + 1.5 tsp olive oil

Whisk the oil and vinegar in a wide, shallow serving bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely slice the lettuce and toss with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Nonna

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 akashbhadran who is now Following.

Long ago, in the 4th century CE, in Cappidocia, lived a woman named Nonna. She was a Christian but her husband was not. She raised their two sons and one daughter to follow her faith and daily she prayed for the spiritual health of her family. Her husband Gregory converted and became a bishop of the young Turkish church in what was then the Roman Empire. He eventually was named a saint. Beyond the conversion of her husband, Nonna is revered for her piety and for being the mother of three — count ’em: 3!! — saints. Gregory [theologian, archbishop, poet]; Caesarius [doctor, politician]; and Gorgonia [model wife and mother]. Nonna was declared a saint, and thus the entire family was so honored. My, my — what a legacy!

‘Nonna’ is also the Italian word for ‘grandmother.’ Saint Nonna was a grandmother, since her daughter had several children. In honor of grandmothers, we will enjoy a homey porridge for breakfast and real comfort food for dinner.

10-Grain Pudding: 181 calories 1.3 g fat 5.4 g fiber 10.4 g protein 35 g carbs [29 g Complex] 43.5 mg Calcium  PB Delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right sweetness.

1/4 cup uncooked Bob’s 10-Grain Cereal  2 Tbsp cottage cheese 1 tsp maple syrup 1.5 Tbsp applesauce pinch of nutmeg + pinch of cinnamon  sprinkle of sliced strawberries or blueberries Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 3 oz fruit smoothie or berry-yogurt smoothie [44 calories]

Put the cereal in 3/4 cup of boiling water, turn down to a simmer and cook, covered, for 8 minutes. HINT: Do this the night before. Cool the cereal, then mix in the cottage cheese, maple syrup, applesauce and spices until well-combined. In the morning, put into a microwave-safe bowl and cook in the microwave for 50 seconds until hot through. Top with a little fresh or frozen fruit. Pour the beverages and you will have a warm, filling start to your day.

Cullen Skink: 228 calories 4.5 g fat 2.9 g fiber 26 g protein 20 g carbs 161 mg Calcium  PB GF We found this old Scottish recipe to be divine!! Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.

3 oz finnen haddie [smoked haddock] 3 oz milk small pinch ground cloves bay leaf ¼ cup onion, chopped 2 oz potato, diced 2 oz asparagus, cut in 2” slices 1 tsp butter parsley for garnish

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Martha

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 SimplyMySwank who is now Following.

Poor Martha! All she wanted was a hand in the kitchen… That new Rabbi was passing through town, so she invited him over for dinner. The fact that he was traveling with about 40 other people wouldn’t be much of a problem — her sister Mary would help her while their brother Lazarus entertained the guests. Martha heads to the kitchen to cook. But where is Mary? She’s in the living room listening to the Rabbi talk — that’s not helping! Martha takes the Rabbi aside to get him to make Mary retreat to the kitchen. Instead, he gives Martha a gentle rebuke: “Martha, you are worried about many things. But only one thing matters and Mary has chosen it. Do not take that from her.” This is how Luke tells the story in Chapter 10 of his Gospel. Martha became the patron saint of cooks for obvious reasons. I remember seeing a statue of a female saint high on the wall of the kitchen in the 15th century charity hospital at Beaune, France. It was Saint Martha, of course, ready to give her spiritual help to all the workers in the kitchen who were cooking for others.

Today’s meals are easily prepared for guests and they are similar to foods that Martha and Mary might have served. OK, they didn’t have tomatoes or quinoa, but these meals have Eastern Mediterranean origins.

Shakshuka: 158 calories 8 g fat 5 g fiber 12 g protein 17 g carbs [17 g Complex] 144 mg Calcium  NB: The food values given above are for the egg bake only, not the optional beverages. PB GF This breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy. HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan.

2 two-oz eggs 1/3 cup sliced onion 1/3 cup sliced red pepper 1 clove garlic, sliced 10 oz whole tomatoes ¾ oz feta cheese, cubed or crumbled 2 large pinches each of ground cumin + paprika + cayenne

Slowly saute onion and pepper, using non-stick spray, until very soft – about 20 minutes. Add garlic and cook 1-2 minutes more until it is tender. Add spices and cook one minute. Add tomatoes, salt, and pepper. Simmer 10 minutes until mixture is thickerand someof the tomato liquid has cooked off. Add feta cheese. [TIP: you could do this the night before and stop here] Set the oven to 375 degrees F.  If serving two, the mixture could be divided into two separate dishes for baking/serving or kept in one larger dish. Using the back of a spoon, press an indentation in the vegetables. Carefully break one egg per person into each depression. Season with salt and pepper to taste. Bake 7-10 minutes. If you want the yolk to cook, put a lid on the pan for the last 2 minutes. Garnish with cilantro or flat-leaf parsley.

Fish with Mediterranean Vegetables: 278 calories 6 g fat 6 g fiber 28 g protein 25 g carbs [24 g Complex] 290 mg Calcium PB GF Mediterranean Food, anyone? Here it is, full of protein of seafood and Calcium!

1 cup Mediterranean Vegetables without chickpeas Sidekicks II, 4 Oct. ’17 3 oz fish/mussels/shrimp, raw or cooked 1 oz mushrooms, sliced 1 oz mozzerella, grated 1/3 cup cooked quinoa

Start cooking the quinoa. Prepare or thaw the Mediterranean Vegetables. Stir in the mushrooms and sea food and heat until warmed through. Place the quinoa on the side of the plate and spoon the warm mixture on top. Top with the grated cheese and pause before serving to let the cheese melt a little.

St Christopher

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.

Christopher is the patron saint of travelers. Cars used to have tiny statues of the man on their dashboards. He was, purportedly, a giant man who helped travelers to traverse a dangerous stretch of river. Due to his height, his head was always above water. Due to his strength, he kept your head above water, too. The story is told of his carrying a small child across the river, only to have the water rising and the child on his back becoming heavier. Once the other bank was reached, it seemed that the child had turned into the man Jesus. This is why the name ‘Christopher’ translates as ‘Christ-bearer.’ But alas, the Roman Catholic Church declared that there was no actual evidence that he had ever lived, and so he was demoted from sainthood.

“Saint” Christopher’s Feast Day is July 25, so we will observe it with food. And it is food that you could take along while traveling. Leaving early in the morning? Prepare today’s breakfast the night before and wrap it in waxed paper or foil. Next morning, warm it in the microwave [waxed paper] or the toaster oven [foil] and take it with you in the car. The dinner crepes can also be prepared in advance and eaten hours later on the road. They are good even at room temperature. Or they could be reheated in a motel room microwave.

Egg-McArnold: 230 calories 6.5 g fat 5.6 g fiber 13.3 g protein 26.8 g carbs [15 g Complex] 91 mg Calcium  NB: The food values given above are for the egg sandwich only, not the optional coffee. This, of course, is the Fasting version of a fast-food favorite.

1 two-oz egg 1 Arnold-brand multi-grain Sandwich Thin [100 calories] ½ oz Canadian/back Bacon or 1 slice Jones Brand [20 calories/slice] Optional: 2 oz grapes  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water NB: NO SMOOTHIE today

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, seasoning with salt and pepper to taste. Enjoy it with your coffee in a to-go cup. You can eat this in the car on the go or you could sit down and slowly savor this Fast food.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium  PB Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home. NB: It is easier/quicker if you prepare the galettes/crepes in advance.

2 buckwheat galettes/crepes [..Not by Bread.. 17-Jan-’18] ½ cup Leek & Bacon Filling [Savory 27-Feb-’19] 2 oz fresh tomatoes, diced and sprinkled with basil or thyme + salt

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomatoes. Warm the galettes/crepes thoroughly in the oven. Delicious!

Ingredients for next week: 

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

1 two-oz egg1.5 two-oz eggs 
whole tomatoes + feta cheeseasparagus
red/orange Italian pepper + onion
capicola ham
garlic + cumin + cayenne + paprika
clementine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Mediterranean Vegetables [no
chickpeas]
see Sidekicks II 4-Oct-’17
170-calorie whole wheat tortilla
fish or crustaceans
crushed tomato + mozzarella
mozzarella
onion + mushroom
quinoa
prosciutto + Kalamata olive
Sparkling waterSparkling water

Scout and Jem

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.

On July 11, 1960, Harper Lee‘s novel To Kill a Mockingbird was published. What a sensation it made! The writing lovingly evoked a childhood passed in a sleepy Southern town, oppressed by heat, humidity, and racism. As the narrator describes the events surrounding a sensational trial in the town, tensions unfold that are scarcely understood by young Scout Finch and her brother Jem. Since her own father is the defense attorney, things could turn dangerous for the family, not to mention for the wrongly-accused defendant. My mother said how much she liked the book and that Scout reminded her of me. When I went to the library to get the book for myself, I was told to go back to the Children’s Section for my reading material. In 1962, the story was reintroduced, this time as a movie starring Gregory Peck as Scout’s father. It was made into a stage play and a new version is on Broadway. Harper Lee’s story of Scout’s childhood deserves to be told again and again. Reread it soon.

Calpurnia, the Finch family’s cook/nanny/housekeeper, would surely have combined ham and corn and eggs for a meal. And here they are at breakfast. And on hot summer nights, nothing beats a BLT [Bacon, Lettuce, Tomato] sandwich with a 3-Bean Salad. Very Southern.

Ham-Cup Egg with Corn: 140 calories 6.7 g fat 1.3 g fiber 10 g protein 11 g carbs [10 g Complex] 36.8 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF  Ham and corn are such a grand combination. Easy to prepare ahead for a quick breakfast.

1 two-oz egg 1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice 1 Tbsp fresh polenta [see Second Fiddles I-9-’19] 1.5 tsp red bell pepper, diced dash or two of Sriracha 3 oz watermelon

Fit the ham into an oven-proof container that measures 3.25” in diameter and 1.25” deep. [I used a cleaned tuna can. It was perfect.] You will need to snip the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the polenta with the diced pepper and season with Sriracha/salt/pepper to taste. Whisk in the egg and pour into the ham cup. HINT: I did this the night before and put it in the ‘fridge.Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the optional beverages and the melon. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that is easy to remove too. This is a real treat!

BLT: 291 calories 10 g fat 4 g fiber 14.4 g protein 34 g carbs [22 g Complex] 231 mg Calcium  PB GF – if using GF bread Until I worked out the calories, I wouldn’t have believed that this would be fit for a Fast Day. But it is! Go ahead, enjoy.

2 slices whole wheat bread at 60 calories/slice 2 slices uncured bacon 1 oz lettuce 2-oz sliced tomato 1/3 cup 3-bean salad, see Sidekicks I, Sept 17, 2017 ½ button original Baby-Bel cheese

Lightly toast the bread. Cook the bacon until crispy. Assemble the sandwich: lettuce, bacon, tomato, lettuce. Plate with the salad and cheese. A real treat.

Ingredients for next week: 

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

1 two-oz egg1.5 two-oz eggs 
slicing tomato
crushed tomatoes
Arnold multigrain sandwich thin
cheddar spread
Canadian Bacon, 20 calories/slice
horseradish + clementine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

firm-fleshed fish + butterbulk sausage meat
eggplant + yellow bell peppers
chickpeas + onion
cherry tomatoes + fresh corn
scallion + potato
salad ingredients [Second Fiddles, 9-Jan-’19
Savoy cabbage
Sparkling waterSparkling water

Summer of 1816

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 Mary Ellen B. who is now Following.

In 1815, an Indonesian volcanic island near Bali blew its top. The eruption of Mount Tambora scarcely made the headlines, but it had long-ranging consequences. Tambora was a type of volcano that puts out huge quantities of ash and gasses [remember the Icelandic volcano Eyjafjallajokull in 2010?]. Ejected high into the atmosphere, they were carried by the jet stream around the world. This had the effect of blocking much of the solar energy [light] which enters the atmosphere. The result? Cooler temperatures in North America and Europe. Just as the farmers crops were sprouting from the ground, freezing temperatures and snow would kill them. While thousands of people died directly from the eruption, many more died half a world away due to famine and hypothermia as winter came on. This came to be called The Year Without A Summer, immortalized in books and doggerel: “Air so cold you could see your breath/ 1800 and froze to death.”

Our breakfast contains sprouted seeds, in remembrance of the crops that died in the fields that summer. The dinner is fish chowder, which probably became a staple that fall and winter due to the lack of food from plants. Whatever your weather is tomorrow, at least this isn’t the summer of 1816.

Sprouted Bake: 129 calories 5.3 g fat 1.8 g fiber 9.5 g protein 7.8 g carbs [6.9 g Complex] 45.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Time to get the sprouts out of the sandwiches and into the breakfast.

1 two-oz egg ¼ c radish sprouts OR microgreens 1/2 oz avocado 1 Tbsp low-fat cottage cheese ¼ cup blueberries 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]

Mash the avocado and mix with the cottage cheese. Heat the toaster oven to 350 degrees F. Spritz an oven-proof dish with cooking oil or spray and put the sprouts in it. Whisk the egg with the avocado mixture and pour over the sprouts. Season with salt and pepper to taste. Bake for 12-15 minutes. Portion the fruit and pour the optional beverages. 

Chowdah: 294 calories 7.3 g fat 1.7 g fiber 33.6 g protein 17.2 g carbs 114 mg Calcium  PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, 1/2” dice 1.5 cups fish stock 4 oz cod or hake fillets, cut into 1-1/2” pieces ¼ cup 2% milk salt + pepper + parsley

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Pour most of the fat from the pan and add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Uniformitarianism

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.

Never heard of ‘uniformitarianism‘ before? Neither had anyone until July 4, 1785, when it was proposed by doctor/farmer/geologist James Hutton. This Scottish amateur scientist returned to run the family farm after the death of his father. Caught up in the scientific and intellectual zeitgeist of the Age of Enlightenment and the Scottish Enlightenment, Hutton applied science to farming. Noticing that crops grew better in certain places, he started to analyze soils and rocks. Observing erosion, he saw that even a small stream would carry away soil and sand, only to deposit them after meeting a larger body of water. From there he began to look at rock layers in a new way. Scientists of the time thought that violent cataclysms [volcanoes, earthquakes, floods] formed the rocks of the Earth in fits and starts. Hutton disagreed. He said that just as gradual changes happen today, causing layers of sand to build up at the bottom of a pond, the rocks of the Earth were formed gradually and uniformly, over time, to create the layers of rocks such as those we see in the Grand Canyon in Arizona. In short, “The present is the key to the past.” This brilliant idea was a major breakthrough in the science of geology and the study of the Earth’s history. Bravo, Hutton!

The way you have eaten in the past is the key to your weight today. Fasting can change your eating habits and your weight. Todays menu features kippers and eggs, no doubt a staple on the Hutton family farm. Dinner contains another favorite of thrifty Scots: haggis. Do not fear it — it is a form of lamb sausage and in spring rolls it defies expectations.

Kippered Eggs: 152 calories 9 g fat 0.8 g fiber 12.6 g protein 5.8 g carbs [5.2 g Complex] 56 mg Calcium  NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF Kippers are tradionally 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  0.4oz kippered [smoked, salted, dried] herring ¼ tsp dried mustard 1 tsp lemon or lime juice 4 sweet cherries  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]

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. A delightful meal.

Haggis Spring Rolls: 262 calories 12.8 g fat 2.8 g fiber 23 g protein 26 g carbs 41 mg Calcium The first time I enjoyed these was at the Whiski Rooms in Edinburgh, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval, so it can’t be that weird .

4 six-inch rice spring roll wrappers/skins 8 Tbsp haggis filling see Spicy from 12-Sept-’18 1 cup lettuce leaves sliced into <1/2” strips 1/2 oz carrot, grated 1 tsp flavored olive oil + 1 tsp red wine vinegar + finishing salt 1.5 tsp Thai hot chili sauce + ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside]

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place onespring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1stturn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis, cue the bagpipes.

Ingredients for next week: 

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

1 two-oz egg1 two-oz egg  + Melon
low-fat cottage cheese4″ diameter thin ham slices
radish sprouts/microgreens
corn kernels, fresh or frozen
avocado + blueberries
red sweet pepper + Sriracha
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

fish stock + 2% milk
2 slices 60 calorie bread
cod or hake fillets
bacon [American streaky]
potato + bacon
lettuce + tomato
onion + parsley
Baby-Bel cheese
Sparkling waterSparkling water