Reformed

November 1, 2017June 29, 2023 ~ me ~ Leave a comment

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.

500 years ago today, Europe woke up to a new world view. Martin Luther had posted his 95 Theses which sought to reform the Roman Catholic Church, not to over-throw it. The printing press made his ideas ‘go viral.’ Among his radical ideas: printing the Bible in the language of the country so that people could read it for themselves. [Literacy soared as a result.] Luther also got congregations singing in church [a grand experience] and many fine hymns resulted. According to Martin Marty, Luther’s gospel of forgiveness means that tomorrow is a new day. And let’s not forget education for both boys and girls. The Reformation swept Europe and local leaders preached in France, England, Switzerland — all due to the influence of Martin Luther.

One of the best books that I can recommend for your reformation is the Fast Diet by Michael Mosley and Mimi Spencer. How are we reformed since reading it? We are slimmer for sure. We eat in moderation. We are more mindful of what we eat and when we eat it. Reform your diet method.

How do today’s menus relate to the Reformation of 1517? Well, since our sons have reformed our tastebuds by introducing us to flavors we never imagined, the breakfast is a real eye-opener from our younger son. The dinner is in honor of Martin, the good German monk, who surely would have enjoyed sauerkraut and sausage.

Thai ScrOmelette: 279 calories 8.5 g fat 2 g fiber 16 g protein 36 g carbs 249 mg Calcium PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil [Thai basil if you have it] 1.5 oz melon OR applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Sauerkraut and Sausage: 255 calories 5.7 g fat 12.6 g fiber 21.3 g protein 33.5 g carbs 196.4 mg Calcium GF PB Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now look at the calorie count.

1.5 cups sauerkraut, canned or bagged or fresh 2 tsp caraway seed 2 oz applesauce, unsweetened 1/2 cup onions, chopped coarsely 1 cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] 1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade] salt + garlic powder + pepper to taste.

Thaw the sausage if it is frozen. Leave it whole or slice it into ½” chunks. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
crushed tomatoes + chicken meat	1 Tbsp baked beans
fat-free plain yogurt + green chili pepper	1/4 oz pork loin
Monterey jack + 1/2 tsp cornmeal	Worcestershire sauce + HP sauce
1 oz apple or pear	strawberries
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:

3 oz fish, cooked or raw	1.5 cups fish stock
1 egg	cod or hake, 4 oz
white beans, canned	bacon
cream +shallot + spinach	onion + parsley
Swiss chard	2% milk [or skimmed or 1%]
nutmeg + granulated garlic	potato
Sparkling water	Sparkling water

Left of the Dateline

October 29, 2017October 29, 2017 ~ me ~ Leave a comment

When the transcontinental railway was completed in the US, there came a realization that when it was 10 am in New York City, it was not the same time in San Francisco. So Time Zones were established. The Greenwich Time Line had been determined previously to give a standard reference for the British Empire, but now the world had to be divided into Time Zones. Half-way around the world from Greenwich [Longitude 0] the International Dateline [Longitude 180] was drawn: man’s effort to imitate the Creator by separating night from day. Rather than talk about foods from the “East” or the “Orient” [both Eurocentric terms], today we look at foods from China and Korea which are both to the left of the Dateline.

‘Jian Bing’Chinese Pancakes: 300 calories 6 g fat 3.5 g fiber 15 g protein 59 g carbs 202.7 mg Calcium PB This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour 1.5 Tbsp white whole wheat flour 1 Tbsp semolina flour 2 two-oz eggs ½ cup water ¼ cup chopped scallions, white and green parts Kosher salt 2 tsp Sirarcha sauce + 2 tsp low-sodium soy sauce per person: 1 oz tart, crisp apple blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon more of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Korean Seafood Pancakes “Haemul Pajean”: 299 calories 2.1 g fat 5.6 g fiber 34.5 g protein 34 g carbs 88 mg Calcium PB What’s not to love about this pancake stuffed with yummy seafood and served with a savory sauce? Korean Pancakes, Haemul Pajeon

1/3 cup white whole wheat flour ½ cup water 1 egg white 1.5 oz scallion, sliced 1.5 oz shrimp, chopped into 1/2” pieces, if large 1.5 oz lobster, chopped into 1/2” pieces or use smaller shreds 1.5 oz flounder or other white fish, flaked

Per serving: 2 oz tomato dipping sauce** or commercially-available spicy sauce **Dipping Sauce [HINT: THIS IS ENOUGH FOR 2-3 SERVINGS] 3 Tbsp soy sauce 2 tsp rice vinegar 3 Tbsp chives, chopped pinch crushed red pepper flakes pinch sugar Combine in a micro-wave-safe bowl and heat until sugar dissolves.

Whisk flour, water, and egg white until well-blended. Combine the seafoods in a bowl with the scallions. Heat a non-stick pan [I found a ceramic pan to work very well] and pour in ½ of the batter. Swirl it around so that it covers the bottom. Sprinkle half of the seafood/scallion mixture over the top of the pancake before it sets. Cook for 6-8 minutes, then flip and cook until beginning to brown. Repeat with remaining ingredients. Pile the cooked pancakes on top of eachother and cut into wedges. Serve with tomato wedges and 2 Tbsp dipping sauce**.

Home on the Farm

October 25, 2017October 25, 2017 ~ me ~ Leave a comment

We’re back now on our rural homestead, after our summer break. We don’t do any real farming, tho in the past we had large vegetable gardens as well as raising turkeys and pigs. Now we keep a flock of laying hens and in summer we raise meat birds for the freezer. Produce and fruit are canned and frozen for the winter, with meals planned around what we have in our pantry. Not everyone is as lucky as we are, but today everyone can eat as if they lived in the country. AND you will still be Fasting.

Gizzard ScrOmelette: 292 calories GF Yes, really: gizzards. High in protein, low in fat. You could try this with the gizzard that is in the giblet package at Thanksgiving time.

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 oz gizzards, cleaned and simmered in seasoned stock with wine or vinegar for 1 ½ hours HINT: If you have access to gizzards, cook up a batch of them and freeze. 2 clove garlic, minced crumbled sage + salt + pepper 1 oz applesauce

Spritz a non-stick pan with olive oil or non-stick spray. Slice the gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced NB: do NOT start with ‘ground beef’ — too fatty 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the roast beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
white flour + white whole wheat flour	garlic + scallions
semolina flour	cooked spinach, 2 Tbsp
scallions + apple	Thai fish sauce + Thai hot chili sauce
Sriracha + soy sauce	melon or applesauce
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:

white whole wheat flour	1.5 cups sauerkraut
egg white	applesauce + caraway seed
scallion	onions + collard greens
1.5 oz shrimp + 1.5 oz lobster meat	chicken dinner sausage, 110 cals/link
1.5 oz flounder or other white fish	garlic powder,
dipping sauce made with: soy sauce/rice vinegar/garlic/chives
Sparkling water	Sparkling water

Maritime Farewell

October 22, 2017October 23, 2017 ~ me ~ Leave a comment

Every summer for the past 25 years, we have gone to the Canadian Maritimes for vacation. We love it there. We have stayed in New Brunswick, Nova Scotia, and Newfoundland [even thought it is not technically one of the Maritimes]. But most of our time has been in Prince Edward Island. The food, the people, the music, the scenery: all are memorable but today we’ll focus on the food. SEAFOOD!! And enough fresh fruit in the summer to wallow in it from June to October. But in October, we bid a fond farewell, vowing next summer to return.

Maritime Bake: 296 calories 6.8 g fat 3.1 g fiber 22 g protein 35 g carbs 246 mg Calcium PB GF To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food. Maritime Bake w: S-bs

1 two-oz egg 1/2 oz salt cod , buy it in a bag or in a box 1/8 oz Cheddar OR ADL brand “Old/Fort”, grated 1 tsp dried savory 1/2 Tbsp dry potato flakes + 1 Tbsp water pepper to taste 2 oz strawberries blackish coffee or tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces. TIP: Many recipes tell you to soak the cod again and again to get rid of the salt, but I think that makes the cod taste bland. Use your judgement.

Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Mussel Gratin: 267 calories 14 g fat 2.3 g fiber 30 g protein 16 g carbs 354 mg Calcium PB GF –if using GF flour When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal. Mussel Gratin w: beans

3 oz cooked mussels, removed from shells [when you click the link, be sure to read all the comments incurred by saying that PEI cultured mussels are not the best you can get.] 4 Tbsp mussel broth [from cooking the mussels] 2 tsp flour [I use King Arthur unbleached] ½ oz Gruyère cheese, grated ½ tsp curry powder 3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350 degrees F. for 10 minutes while you cook the beans.

Run of the Mill Diet?

October 18, 2017September 24, 2018 ~ me ~ Leave a comment

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day. Eat this salad for dinner every day. If that’s dieting, I’ll take a pass. In our house, we like variety and we get it every Fast Day. Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette: 290 calories 9 g fat 1.7 g fiber 15.6 g protein 34 g carbs 226.4 mg Calcium PB GF This classic flavor combination makes for a superb breakfast.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week. ½ oz smoked salmon ½ oz leeks, sliced thinly dill + salt + pepper 1 tsp light sour cream [optional] 1 oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

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

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance. Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017] 1 cup Mediterranean Vegetables [posted in Sidekicks II October 4, 2017] 3 oz chicken breast, skinless and boneless [raw or pre-cooked leftovers] large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz salt cod	1 oz gizzards. cleaned
dry potato flakes + herb savory	garlic
Cheddar or ADL Old/Fort cheese	sage
strawberries	1 oz applesauce
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:

3 oz mussel meat	Roast beef to make 1 cup ground
mussel broth from cooking mussels	1 two-oz egg
curry powder + 2 tsp flour	cauliflower + potato for mashing
green beans	1/2 cup low fat beef gravy
Gruyere cheese	peas or salad with vinaigrette
Sparkling water	Sparkling water

Roma & Parma

October 11, 2017October 10, 2017 ~ me ~ Leave a comment

Summer vacation is over and everyone is back to school or back to work. So let’s take a little holiday to Italy, shall we? We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’ Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish. And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette: 288 calories 8.5 g fat 1.7 g fiber 15 g protein 37.5 g carbs 225 mg Calcium PB GF Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast. puttenesca-scromelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar 1/2 a clementine OR 1 oz blueberries 5 oz fruit smoothie or green smoothie blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan: 238 calories 2.6 g fat 4.7 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious. Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or from a jar ¾ oz mozzerella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week: breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016]	1.5 two-oz eggs
1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage	smoked salmon
apple	leeks
	dill weed
	light sour cream [optional]
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:

1 two-oz egg	Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
white beans, canned	chicken breast
crushed tomatoes	polenta [see Sidekicks II, 4 Oct 2017]
onion + garlic + cumin
Swiss cheese

Sparkling water	Sparkling water

Salmon

October 8, 2017June 10, 2022 ~ me ~ Leave a comment

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 Donald, oyes, and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium. Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner. Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake: 270 calories 7 g fat 3 g fiber 15 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious.

One 2-oz egg ½ oz smoked salmon 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste + dash lemon juice 1 yellow plum OR ¼ cup blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4 oz cooked salmon one 3.5 oz cucumber cut in half of which you will use only one half for this meal 1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017] 1 tsp Dijon mustard 1/8 oz leek ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller. Save the other half of the cucumber for another use. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Old N’Orleans

September 20, 2017September 2, 2019 ~ me ~ Leave a comment

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food. As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette: 283 calories PB GF The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.

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 oz bell pepper 3 Tbsp celery 2 Tbsp onion Tabasco sauce, ad lib Cajun seasonings , ad lib 1.5 oz orange slices optional: black coffee or black tea or lemon in hot water optional: 5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection. Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice: 280 calories 1 g fat 9.2 g fiber 11.4 g protein 60 g carb 142.8 mg Calcium PB GF This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

1 – 3/4 cups brown rice, cooked [be sure you leave enough time to prepare] ½ cup celery, chopped ½ cup sweet yellow or other color pepper, diced 1 cup onion, chopped 2 cloves garlic, minced ¾ cup crushed tomato oregano + black pepper 1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good] ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable. Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
apple + pear	Watercress Sauce: 8 oz watercress, onion
bacon	ricotta cheese
ricotta & Parmesan cheeses	dry mustard
sage + mustard	peach
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion:

pollock or other white fish, 4 -5 oz	4 oz beef liver
1/2 slice bacon, raw	green beans
carrots, Brussel sprouts, cauliflower,	onions
Parmesan cheese + cherry tomatoes	butter + seasoned flour
Sparkling water	Sparkling water

Sidekicks I

September 17, 2017April 20, 2020 ~ me ~ Leave a comment

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. Read this for some more ideas about what to eat: http://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

Lucy + Desi. Tracy + Hepburn. Romeo + Juliet. Some famous duos are linked forever in our memories. Today would have been the 79th wedding anniversary of my husband’s parents, so we will salute the foods that go with other foods: the side dishes which are great sidekicks. Here’s to John & Helen!

Béchamel Sauce, no cheese: makes 2 cups. The classic sauce for making a dish creamy. ¼ cup = 63 calories 4.5 g fat 0.1 g fiber 1.6 g protein 4.4 g carbs 39 mg Calcium 1 Tbsp = 15 calories 1 g fat o g fiber 0.4 g protein 1 g carbs 9.7 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter + 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. What you don’t use today, freeze in small portions.

Béchamel Sauce with Cheese: makes 2 cups. I use this in the Tuna Melt and in the fillings for crêpes. Useful for Slow Day menus as well. 1/4 cup = 90 calories 13 g fat o g fiber 2.8 g protein 2.8 g protein 24 mg Calcium 1 Tbsp = 22 calories 3 g fat 0 g fiber 0.7 g protein 0.7 g carbs 6 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] 1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid reduces to 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until thickened. Freeze what you don’t use in small quantities.

Curry Sauce: makes 3 cups. Used with meat or seafood for a curry dinner or mixed with eggs for breakfast. 1 cup onion, chopped 1 clove garlic, minced 1/2 cup celery, chopped 1 cup apple, peeled, and diced 1-2 Tablespoons curry powder 3/4 tsp dry mustard 1 bay leaf 3 cups chicken broth 1/2 cup water Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, broth, and water. Let cook until it reduces to 3 cups. Remove the bay leaf. Cool and freeze in 1 cup portions: 3/4 cup for a dinner, 1/4 cup for breakfast use.

Galettes/Crêpes 1 batch makes 16 crêpes, each using ¼ cup batter. The recipe is from Susan Herrmann Loomis’ terrific book French Farmhouse Cookbook. Use for Fast dinners and breakfasts, too. Use on Slow Days for inventive meals. each crêpe = 55 calories 0.8 g fat 0.9 fiber 2.4 g protein 10 g carbs 5.5 mg Calcium 1 cup unbleached flour ¾ cup buckwheat flour 1 ¾ cup water 2 eggs ½ tsp sea salt

Stir the flours and the water until batter is smooth. Vigorously whisk in the eggs and salt. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen. If using frozen batter, whisk it vigorously after it thaws. Heat a small cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crêpe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked crêpes out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

4-Bean Salad: One of the great American side dishes. 1 cup= 197 calories 7.6 g fat 6 g fiber 6.3 g protein 28 g carbs 59 mg Calcium ¾ cup= 149 calories 5.7 g fat 4.5 g fiber 4.7 g protein 21 g carbs 45 mg Calcium ½ cup= 99 calories 3.8 g fat 3 g fiber 3 g protein 14 g carbs 29.5 mg Calcium ¼ cup= 50 calories 2 g fat 1.5 g fiber 1.6 g protein 7 g carbs 14.7 mg Calcium 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar [could be reduced, but do not use a sugar substitute] 1/4 cup olive oil [could be reduced if you wish] Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours. Keeps for days in the ‘fridge.

K.I.S.S.

September 13, 2017March 28, 2022 ~ me ~ Leave a comment

This is not an homage to a band wearing crazy make-up, but a return to the adage “Keep It Simple, Stupid.” While some would bristle at the implication of being called an imbecile, I am aware that oft-times my recipes can get rather involved and complicated. If you don’t care for cooking or you don’t have time, a long-winded recipe can be daunting. In these early weeks of back to school, when getting into new schedules is anxiety-producing, I propose the most simple of menus. Originally created for our friend Lillian, these should find a place in your menu rotation any time you need to Keep It Simple.

Breakfast – 125 cal 1 two-oz hardboiled egg + 1 oz ham, 3% fat + ½ cup strawberries + lemon in hot water or black coffee or black tea

Lunch – Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. PB GF [if you use GF pasta]

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

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

Dinner – 80 calories 2 oz chicken or turkey + 2 oz green beans

Ingredients for next week: breakfast, single portion for Monday………………..for Thursday

Next week, I will give recipes for side-dishes and oft-used combinations	1.5 two-oz eggs
	bell pepper
	celery
	onion
	Tabasco sauce + cajun seasoning
	Whatever you need for your hot beverage
	Whatever you need for your smoothie

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

	1.75 cups cooked brown rice
	Celery + bell pepper
	Onion + garlic
	Crushed tomato
	1.75 cups red beans, canned
	Green beans or green peas
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

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Old N’Orleans

Sidekicks I

K.I.S.S.

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