Eggless

June 24, 2018June 23, 2018 ~ 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. Welcome to 2020 Cooking Adventures who are now Following.

Some people just don’t like eggs — don’t want to see them, don’t want to taste them. Not for breakfast, not for dinner. So while we are delighted to eat eggs for breakfast on both Fast Days, that idea is repugnant to others. If you are one, I have some breakfast ideas for you.

Bannock & Bacon: 284 calories 3.8 g fat Bannock & Applesauce 3.2 g fiber 18.7 g protein 43.6 g carbs [33 g Complex Carbs] 176.5 mg Calcium PB For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too. See 15 April 2018 for recipe.

Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs [38 g Complex] 289 mg Calcium] PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamins C and A and D. See 28 March 2018 for recipe.

Herring Plate: 292 calories 8.4 g fat 4.9 g fiber herring Plate w: cherries 12.6 g protein 32.8 g carbs 199 mg Calcium PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. See 30 July 2017 for recipe.

Oatmeal Pudding: 301 calories 3 g fat 3 g fiber 15 g protein 16.3 g carb 198.6 mg Calcium GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS. Make them both, as two are as easy as one, and freeze the other. See 15 Nov 2017 for recipe.

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat 6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium PB The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast. See 21 March 2018 for recipe.

First in the Nation

June 20, 2018June 12, 2018 ~ 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. Welcome to OnlineHealthReview who is now Following.

New Hampshire, my home state, is proud of its “First In The Nation” status. What that means is that we hold the first primary election of the presidential primary season in the USA. [For those of you overseas, the candidate who wins the most state primaries is usually the one who receives the nomination from his/her party to be the candidate to run for the presidency. This is not parliamentary politics!] Today we celebrate other New Hampshire ‘firsts.’ On June 21, 1788, New Hampshire became the ninth state to ratify the US Constitution, which made the Constitution the law of the land. Other states quickly fell in line, and our Federal Government was established. Also, on June 21, in 1805, the Great Stone Face [later called the Old Man of the Mountain] in Franconia Notch was first seen by European-heritage people. This rock profile became the geologic symbol of New Hampshire and was a famous tourist site. When the rock cliff collapsed in May, 2003, it was a sad day. Our older son, in Michigan for Grad School, was approached by another student who said, “Sorry to hear about your Old Man.” Our son wondered why the other lad knew something about his father that he didn’t know! As for the Old Man, sic transit gloria mundi.

For today’s meals, we feature two recipes from one of New Hampshire’s premier chefs, Hayden Pearson from Greenfield, NH. He was an executive chef in New York and had a well-read column in the Boston Herald. We love his cookbook, full of local recipes and musings on rural life. Both the breakfast and the dinner are based on his recipes.

Rhubarb Pudding: 273 calories g fat g fiber g protein g carbs mg Calcium PB GF – if using GF flour Hayden Pearson has a wonderful dessert called “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

6 Tbsp cooked, mashed rhubarb 1 two-oz egg + 1 egg white 1-1/2 Tbsp sugar 1 Tbsp flour + 1 Tbsp cooked oatmeal OR 2 Tbsp flour OR 2 Tbsp white whole wheat flour 2 Tbsp milk ½ tsp baking powder 1 slice Canadian Bacon [½ oz back bacon] blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure what you need and save the remainder for another use [add it to a fruit smoothie]. Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350° F. until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the beverages. Delicious.

Red Flannel Hash: 249 calories 9.2 g fat 1.9 g fiber 12.6 g protein 17.8 g carbs [16 g Complex] 43 mg Calcium PB GF This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.

1 cup cooked diced beets (1/3” dice) 1/3 cup diced potatoes (1/3” dice) ¼ cup diced onions 2 slices Canadian Bacon/back bacon, diced one 2-oz egg

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before] Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Ahh, good country dining.

Ingredients for next week: breakfast, single portion

Next week, I will offer breakfasts	1.5 two-oz eggs
for Fasters who don’t like eggs.	broccoli + tomato
	black olive
choose one!	cottage cheese + Parmesan cheese
	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:

Next week, I will offer breakfasts for	65-calorie corn tortillas
Fasters who don’t like eggs.	cheddar cheese + chicken breast
	enchilada sauce [1 cup = 75 calories]
Choose a dinner from the archives	carrot
	broccoli
	cauliflower
Sparkling water	Sparkling water

Philly

June 17, 2018November 13, 2025 ~ me ~ Leave a comment

Philadelphia, The City of Brotherly Love. In 1682, William Penn received a charter from English King Charles II to establish a colony in the American wilderness. Penn envisioned a haven for his fellow Quakers who were distrusted at home because they would not adhere to the Church of England. The new colony became Pennsylvania [‘Penn’s Woodland’] and the initial settlement was on the banks of the Delaware River. True to his peaceful principles, Penn made a treaty with the local native people instead of treating them with contempt. [Depicted in Edward Hicks’s famous Peaceable Kingdom.] Quakers and other religious dissenters flooded to the colony, and by 1787 Philadelphia was the largest city of the new land. Few cities are so tied to the emergence of our nation, and today tourists flock there to see Independence Hall, the Liberty Bell and the Franklin Institute. Modern attractions include the Philadelphia Museum of Art [Rocky ran up the steps], the public parks, the colleges and universities, the sports franchises, and the long list of locals of movies filmed there.

When the topic is food, two things come to mind: scrapple [a mixture of cornmeal and pork which is sliced and pan-fried] and Philly Cheese-Steak. Our breakfast eggs will be flavored with scrapple, a simple treat. The Cheese-Steak, a favorite since the 1930s, is always served on a hoagie roll often with Cheese-Whiz. But the roll has got to go on a Fast Day, and Provolone was the original cheese in the meal, [besides, I wouldn’t have Cheese-Whiz in the house!] so we cook it in the traditional way and serve it en casserole with a cut-out of famous Pennsylvania bread on top in the shape of the even more famous Liberty Bell.

Scrapple Bake: 290 calories 7.4 g fat 6 g fiber 14 g protein 39 g carbs 220 mg Calcium GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania. Excellent for breakfast, served as a side dish like sausage or combined with eggs in this bake.

1 two-oz egg 1/2 oz scrapple, baked until cooked ½ oz scallion, chopped ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before, bake the scrapple in the oven until firm. Dice it and combine with the scallion. In the morning, set the toaster oven at 350° F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Philly Cheesesteak en Casserole: 264 calories 11 g fat 1.2 g fiber 33.7 g protein 11.3 g carbs [8.9 g Complex] 263 mg Calcium The iconic street food of Philadelphia has been made over for Fast Day. Goes together in minutes.

1 oz onions, sliced 2-1/2 oz rare roast beef, shaved by the deli 0.8 oz Provolone cheese [2 thin slices] 1-1/2 oz broccoli florets 1 slice 80-calorie whole-grain bread, from which you will cut a 3-4” bell

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.

A & R

June 6, 2018June 3, 2018 ~ me ~ Leave a comment

Five years ago, our dear older son married his dear wife in a beautiful ceremony in the Garden of Old Roses at the Botanical Garden at Berkeley, California. As a couple and as individuals, they are committed to each other, to social justice, to good literature, and to good food. One of their avocations is traveling to far-flung locations, where they soak up the local culture and gobble up local flavor. Sounds like a good life to me and I wish them many, many more happy years of doing just that.

After a visit to Japan, our son perfected the breakfast that is featured below and taught me how to prepare it. The dinner is a nod to their travels in South-East Asia and their enjoyment of curry.

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this the eggs are the main attraction. Japanese Rolled Eggs w: leek & crab, S-bs

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 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Halibut in Thai Coconut Curry: 265 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: 1/2 tsp + 1/2 tsp 2-3 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 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 just 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 scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday I will discuss some calculations involved in Fasting
salt cod
olive oil	Enjoy a breakfast from the Archives
garlic
melon
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

cooked salmon	Next Thursday I will discuss some calculations involved in Fasting
medium cucumber
4-bean salad [Sidekicks I Sept 17, 2017]	Enjoy a dinner from the Archives
Watercress Sauce [Sidekicks II Oct 4, ’17]
Dijon mustard
leek
Sparkling water	Sparkling water

Mary Goes Over

May 30, 2018August 2, 2019 ~ me ~ Leave a comment

“If Mary goes over the mountain dry, she’ll come back wet.” When I heard my grandmother’s neighbor say that, I had no idea what she meant. Turns out, it is a venerable Pennsylvania Dutch weather-forecasting axiom. Mary of Nazareth left her hometown on May 31 to visit her cousin Elizabeth. Elizabeth was soon to give birth to her son [John the Baptist, born June 24] and Mary went to assist her. In ecclesiastical circles, this is called ‘The Visitation of Mary‘. Mary was also pregnant, following the visit from the Angel Gabriel, who told her she would give birth to Jesus. [Mary was unwed at the time, and I always thought that she left town to discourage gossip.] Mary returned to her hometown on August 18. According to the formula, if there is dry weather at the end of May, there will be wet weather in mid-August. Guess we’ll have to wait and see.

Today’s meals are for travelers: portable foods you can eat while walking/driving/flying. The breakfast is a home-made version of the familiar sandwich available at the Golden Arches. And the dinner is a commonly available street food in the Western Mediterranean where Mary and Elizabeth lived.

Egg-McArnold: 283 calories 6.8 g fat 5.6 g fiber 17.7 g protein 35 g carbs [22 g Complex] 249 mg Calcium PB This, of course, is the Fasting version of a fast-food favorite. It even works for eating on-the-run.

1 two-oz egg 1 Arnold-brand multi-grain Sandwich Thin [100 calories] ½ oz Canadian Bacon or 1 slice Jones Brand [20 calories/slice] 1 oz grapes blackish coffee or tea or lemon in hot water 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, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

Felafel Pockets: 273 calories 5.5 g fat 7.8 g fiber 14 g protein 48 g carbs 90 mg Calcium PB This preparation uses two pita pockets from one pita bread. Each serving is 1 and ½ pockets. [HINT: Save the other half for tomorrow’s lunch]

1 whole wheat pita bread, about 140 calories 6 falefel patties total, 3 per pita pocket [see Stocking Up, January 3 ’18] 1/2 cup vegetable salsa [see SPICY May 23 ’18]

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
canned, roasted green chilis	sugar + leek
one crepe [see Sidekicks……	crab meat
pear	soy sauce
	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:

!/2 cup cooked brown rice	halibut filet
rice wine vinegar	olive oil + spinach
one 2-oz egg	shallot + Scallion
avocado + cucumber	Thai red curry paste
grilled beef	chicken broth + lime juice
smoked salmon + soy sauce	light coconut milk
Sparkling water	Sparkling water

Decoration Day

May 27, 2018May 26, 2018 ~ me ~ Leave a comment

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers. Eventually this came to be known as Memorial Day and became the focus of community holidays. Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition. Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished. Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers. Then go home and eat sensibly because Monday is still a Fast Day. What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade. Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt: 295 calories 4.3 g fat 6.7 g fiber 14 g protein 53 g carbs [46 g Complex] 233 mg Calcium PB Cornmeal and stars are SO American, that they fit in with any patriotic meal.

Cornmeal Stars: This made 3 large stars, enough for 2 servings 1 egg white 1 egg yolk, stirred 1 Tbsp white whole-wheat flour 3 Tbsp yellow cornmeal Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray. Place your largest [3-4”] star-shaped cookie cutter in the center. Spoon the batter into the star, nudging it into the corners. Loosen the mold from the batter and remove it. Cook the star on one side until starting to brown, then turn carefully to cook the other side. Cool and store until needed. They freeze nicely. Per serving: 1.5 stars 2 Tbsp fat-free French Vanilla yogurt 2 Tbsp blueberries 2 oz strawberries, sliced or diced Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans: 290 cal PB GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet. Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.} 1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together. mustard and/or pickle relish one 2-oz egg, hard-boiled 1 and 1/2 tsp low-fat mayonnaise + 1 tsp prepared yellow mustard coleslaw [see SIDEKICKS II Oct 4, 2017] OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water. Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves. Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

Victoria Day

May 20, 2018May 20, 2018 ~ me ~ Leave a comment

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s birthday. It was dubbed ‘Victoria Day.’ The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.” Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world. The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’ The day is marked on the next-to-last Monday in May. As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories 6.5 g fat 3.5 g fiber 17.7 g protein 42 g carbs [39 g Complex] 230 mg Calcium PG GF Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast. Kedgeree

0.7 oz smoked haddock ¼ cup cooked brown rice 1.5 tsp 10% cream ¼ tsp curry powder + ¼ tsp nutmeg 1 egg 1 oz asparagus 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders: 269 calories 5.6 g fat 4.9 g fiber 22.6 g protein 30.7 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.

3 Martins potato whole wheat slider buns 3.5 oz Corky’s Beef BBQ in sauce per serving: 1.5 oz cherry tomatoes + ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. Each serving is three halves of sliders. Plate with the vegetables.

Ramadan

May 16, 2018February 15, 2020 ~ me ~ Leave a comment

Fasting is done for health reasons, to lose weight, and more traditionally for religious reasons. Fasting shows one’s dedication to the religion by doing something that seems so impossible: giving up food. The season of Ramadan is occurring now from May 15 to June 14, during the 9th month of the Muslim calendar. Since the calendar is based on the moon, the celebration of Ramadan happens 11 days earlier every year. Ramadan observes the period of time during which the Quran was revealed to the Prophet Muhammed. People read the Holy Book, attend prayers, enjoy time with their families, and engage in charities. During the celebration, adults do not eat or drink from sunrise to sundown. Two meals are enjoyed daily, before sunrise and after dark. The purpose of the fast is to focus the mind and gain control over the body. Many practitioners say that the benefits of fasting last longer than the month itself. Although the Islamic world stretches all around the globe, our menu is taken from northern Africa. Eggs are a popular protein source during Ramadan, while lamb and vegetables could typically be part of a proper dinner.

Moroccan Omelette: 273 calories 8 g fat 2.9 g fiber 15.3 g protein 36 g carbs 208.7 mg Calcium PB GF Suggested by our First-born, this is the easiest breakfast in the world to prepare. For the compete flavor profile, serve with mint tea.

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 tsp or more ground cumin 5 Bing cherries MINT TEA, blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie or unpasturized apple cider

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor.

1 oz lamb, ground [raw] or diced [cooked] 1 cup Mediterranean Vegetables [see Sidekicks I, 17 Sept, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday, I will post some tasty treats involving spices.
asparagus	choose a breakfast from the archives
cooked brown rice
smoked haddock [finnen haddie]
1/2 & 1/2 + curry power + nutmeg
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:

whole wheat slider buns [100 calories]
barbecued beef	choose a dinner from the archives
BBQ sauce [ <60 calories/fl oz]
cherry tomatoes
carrots

Sparkling water	Sparkling water

Two Cities

April 29, 2018June 20, 2018 ~ me ~ Leave a comment

Do you remember reading A Tale of Two Cities? The dread of the Terror, the evil of Madame Defarge, the shoemaking of Dr Manette, the heroism of Sydney Carton — wow! What a story! It was in the 9th grade curriculum and I read it avidly. First released in publication on April 30, 1859, it be came another hit for author Charles Dickens. The author promotes social justice and spins a ripping yarn in the historical novel which is said to be the best selling book of all time. It is time to reread this classic. Start over breakfast in Paris and end over dinner in London. In honor of the two cities, we will begin the day with a meal inspired by Parisian charcuterie, and end the day with Fish & Chips, but not the way they serve it in England. The book’s plot had twists and turns, so our dinner is out of Portugal.

Charcuterie Bake: 278 calories 10 g fat 3.2 g fiber 17 g protein 37 g carbs 198 mg Calcium GF One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. My Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast. Charcuterie Bake w: pears

One 2-oz egg 1/2 oz chorizo sausage ½ Tbsp chèvre cheese, the creamy type ¼ tsp Dijon mustard herbes de Province 1-1/2 oz pear blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or natural apple cider

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice. Cream together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Portugese Fish & Chips: 260 calories 6.3 g fat 4.7 g fiber 24 g protein 28 g carbs [27 g Complex] 60 mg Calcium PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful. Portugese Fish & Chips

3 oz tilapia or hake 1 fl. oz lime juice or lemon juice 1 egg white + 1 egg yolk 1.5 Tbsp white whole wheat flour 3 oz sweet potato, peeled ½ tsp canola oil ½ tsp granulated garlic + ¼ tsp paprika + black pepper 2 oz asparagus

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into 1/4” slices. Cut each slice into 1/4” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on Low to simmer. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up.

For the Birds

April 25, 2018April 26, 2018 ~ me ~ Leave a comment

John James Audubon: champion of wild birds; American defender of wildlife; founder of the Audubon Society. Not so fast. He was a man of two worlds and of two personas. The famous bird artist was not an American by birth: he was born on the wrong side of the blanket in Haiti to a French ship owner and his housekeeper. His name at birth was ‘Jean Rabin.’ Ultimately adopted by his father and his father’s wife, Rabin’s name was changed to Jean-Jacques F. Audubon. An education centered around art and dancing did not help when he was sent to Pennsylvania to escape Napoleonic conscription and to run the family lead mine. [On the way to America on a false passport, he changed his name to John James.] After marriage and the arrival of children, Audubon tried shop keeping in Kentucky and life as a miller, before working as a portrait painter and dance instructor. Earning praise for his paintings of birds, Audubon went on an extended hunting trip: he would shoot birds, wire them into lifelike poses, and paint them. Meanwhile, his wife supported the children by working as a governess. In 1836, publishers in Scotland and England agreed to publish his large-format book Birds of America, Audubon’s seminal work depicting more than 700 species. This work raised him from obscurity and secured him some financial stability. He actually had nothing to do with the Audubon Society: that was founded by an admirer after Audubon died. One idea of Audubon’s persists in the study of birds: he developed the concept of ‘bird banding.’ Tomorrow, on Audubon’s birthday, we will eat the gizzards of birds he might have killed for breakfast [that’s <gésier> in French] and eat pheasant, a common game bird, for dinner. Bon apétit.

Gizzard ScrOmelette: 292 calories 10.7 g fat 2.4 g fiber 17.6 g protein 32 g carbs [29 g Complex] 212 mg Calcium 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. 1/2 oz gizzards, cleaned and simmered in seasoned stock for 1 ½ hours [HINT: cook up a bunch of gizzards at the same time for future use] 1 clove garlic, minced sage + salt + pepper 1 oz applesauce Blackish coffee or tea or lemon with hot water 5-6 oz fruit smoothie or natural apple cider

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.

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 18^thcentury. 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 in the photo] 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

1 two-oz egg	1.5 two-oz eggs
chorizo sausage	fresh herbs
chèvre cheese	melon or strawberries
herbes de Province + Dijon mustard
pear
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:

firm-fleshed white fish	salad greens
lime or lemon juice	clementine or tangerine sections
flour + egg	hard-boiled egg + mango
sweet potatoes + canola or peanut oil	cold-water shrimp
paprika + granulated garlic	asparagus
asparagus	Srircha aioli + lemon juice
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

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