Saint Walburga

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from a different post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                    Welcome to Raluca S. who is now Following.

Saintliness seems to run in families.  This was certainly the case for Saint Walburga. She was born in Devon [now part of England] in 710, to a well-to-do Saxon family.  Her father was St Richard and her mother was Winna, sister of St Boniface [born Winfrid].  Walburga’s brothers were St Willibald and St Winnibald.  [I could not make this up if I tried.]  What does a family of saints talk about at dinner?  Prayer, I suppose. And Fasting, no doubt, since Walburga was known for it.  In her day, Walburga ran several religious houses and some credit her with being the first female author of England and Germany since she wrote a biography of her brother.  After she died on February 25, 779, her tomb seemed to exude a liquid which is said to have healing properties.  Somehow the good saint’s story became tied in with witches and their revels on the eve of May 1st.  Called ‘Walpurgis Night,‘ it is celebrated in Scandinavia and is likened to a little Hallowe’en in the mountains of southern Germany.                                                                                                           In honor of the origins of Walburga, we’ll breakfast in the English countryside.  For her gift of the healing oil, dinner will be the good-for-what-ails-you chicken soup, long touted by grandmothers as a universal panacea.

Cottage Breakfast:   157 calories   7.5 g fat   1.2 g fiber   8.3 g protein   14.8 g carbs 38 mg Calcium   PB  I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.Cottage Bfast A

1 pan muffin [see …Not By Bread…posted 7-Feb-2018]                                                                1 oz applesauce                                                                                                                                   one 2-oz egg                                                                                                                                      5-6 oz fruit smoothie [79 calories] or green smoothie or natural apple cider                                   blackish coffee [53 calories], blackish tea, or lemon in hot water

HINT: I prepared 8 pan muffins from the 10-grain mufffin batter, cooked them, and froze them. I made the remaining batter into muffins to eat on Slow Days. Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

‘Therapeutic’ Chicken Soup:   278 calories   3.4 g fat   5 g fiber   18.5 g protein   36 g carbs [26 g Complex Carbs]   78 mg Calcium   PB  GF — if using GF noodles The recipe is from It’s All American Food  by David Rosengarten. Simple, filling, and Granma says it is good for you. NB: One serving = 2 cups of soup! Eat less if you need to.Therapeutic Chicken Soup

1-1/2 cups excellent chicken broth, homemade or purchased                                                          2 oz [½ cup] parsnips, diced                                                                                                             1 oz [¼ cup] carrots, in coins                                                                                                                         ¼ cup celery, sliced                                                                                                                            2 oz cooked chicken breast, cut in 1/2” cubes                                                                                1/2 oz Pennsylvania Dutch Noodles                                                                                                 3 Tbsp parsley

Prepare the vegetables. Cook the noodles in salted water until just underdone. Drain them and plunge into cold water. Drain again and hold at room temperature until needed.  Heat the stock to a simmer and add 3-4 Tbsp water, which will boil away as you cook. I added the parsnips first and cooked for about 5 minutes, then added the carrots. After another 5 minutes, I put the celery in the soup. Cook until all the vegetables are tender, then adjust the seasoning of the broth. Add the pasta and chicken. It will need extra flavor now since the pasta will have used it up. Add the parsley and cook about 5 minutes longer.

Francisco Xavier

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 smartmike who is now Following.

Francisco Xavier was a well-traveled man! Born in 1506 in the Navarre Region, now part of Spain, he went to Paris to study theology at the Sorbonne.  There he met Ignatius of Loyola and Pierre Favre. In 1534, they formed the Society of Jesus, aka: the Jesuits.  Their burning desire was to take their message of religion to the world.  Hearing that the Portuguese king wanted missionaries for his outposts, Xavier volunteered. Traveling by sea around the tip of Africa, he preached and taught in Goa, in Malacca, in the Maluku Islands, and in Japan. His next stop was to be China, but a fever killed him on December 3, 1552.                                                                                                                                                               Our meals today will follow in St Francis’ goals and journey. Since he died on an island off the coast of China, our breakfast is the Chinese-inspired Fu Yung Bake.  For his pan-Asian agenda, there is the All-Asian meal of Dim Sum, with its contributions from India, Thailand, and China.

Fu Yung Bake:  294 calories  5.7 g fat  2.9 g fiber  18 g protein  41 g carbs [25 g complex]  349 mg Calcium  PB  Straight out of China, a no-fuss bake.Fu Yung Bake

One 2-oz egg                                                                                                                                                              2 Tbsp crab meat                                                                                                                                                   1 tsp soy sauce                                                                                                                                                             3 Tbsp sprouts [I used broccoli sprouts, but suit yourself]                                                                        2 tsp semolina flour                                                                                                                                                  pinch ground ginger + pinch granulated garlic                                                                                            1 Tbsp scallion, sliced across for garnish                                                                                                          1 clementine                                                                                                                                                         blackish coffee, blackish tea, or lemon in hot water                                                                                           5-6 oz smoothie or natural apple cider

Mix the crab meat with the soy sauce. Combine the semolina with the ginger and garlic powder. Lightly oil or spritz an oven-proof dish. Distribute the crab over the bottom of the dish, then sprinkle the sprouts over top. Whisk the egg with the seasoned semolina and pour over the sprouts and crab. Add salt and pepper if you wish. Bake at 350° F. for 12 minutes. Plate and top with the scallion. Enjoy with the clementine and pour the beverages.

Dim Sum: 302 calories   5.6 g fat   1.1 g fiber   32 g protein   30 g carbs   28.5 mg Calcium   I like to think of Dim Sum as the Asian version of Tapas or Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.Dim Sum Plate

2 oz raw chicken cubes                                                                                                                                           1 tsp prepared Satay Sauce                                                                                                                                 ½ tsp creamy peanut butter                                                                                                                                    2 Momos [see Deli & Delhi, 25 Feb- 2018]                                                                                                                     2 Wontons [see Go West 18 Feb- 2018]                                                                                                               2 tsp chicken stock                                                                                                                                                  1 oz Chinese BBQ Pork for steamed buns [46 calories/oz]                                                                             2 oz tomato

Thaw the chicken. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Put over heat until the wontons are hot through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.

St Cecilia

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.

There are many famous saints, and Cecilia is one of them. Why? According to the Golden Legend, she was a patrican Roman who was determined to remain chaste as a commitment to Christianity. On the night of her parent-induced wedding, she told her groom, Valerian, that if he touched her he would be killed by her guardian angel. He converted to Christianity and they lived as brother and sister. She died a martyr, as did Valerian. But the story has holes. Cecilia or Cecily lived in the 1st century or the 2nd century; in Rome or in Sicily. She is not mentioned in the early lists of martyrs and does not come on the radar until the late 5th century when Pope Gelasius wrote her name into his Book of Sacraments. In 1599, her body was found in the catacombs [no inscriptions or other identification], and as proof of her saintliness, it was not decayed. Did Cecilia exist? Probably not, according to Franciscanmedia. Even Catholic Online suggest that her Romeo and Juliet story of Platonic Love was written to counter then-popular sensual love stories writtten in Greek. At any rate, Cecilia was associated with music and inspired a flowering of tunes written specifically for church services. Cecilia is remembered more today for the music festivals and works of art she inspired, rather than for her faith.  She has been depicted in music by Handel, in art by Raphael, in poetry by Dryden, and in a choral piece with words by W.H. Auden with music by Benjamin Britten.                                                                                                            Because both ‘sweet cecily‘ and ‘valerian‘ are the names of herbs, our meals today will feature chives, thyme, oregano, and rosemary in a symphony of flavors.

Chive-Parmesan Scramble:    300 calories  10 g fat   2 g fiber   19.5 g protein  27.6 g carbs [10 g Complex]  390 mg Calcium   PB GF   This is the Scramble version of my Dear Husband’s ‘Bake’ of the same ingredients. Still wonderful!Parmesan-Chive Scramble w: kiwi

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                                                                                                                                                   3 Tbsp grated Parmesan cheese                                                                                                                        3 Tbsp minced fresh chives                                                                                                                                   1 oz kiwi fruit                                                                                                                                                              5-6 oz fruit smoothie, green smoothie, or natural apple cider                                                          blackish coffee or tea or lemon in hot water

Whisk together the chives, cheese, and eggs. Turn into a hot pan spritzed with oil or non-stick spray. Scramble to perfection and plate with the fruit. Pour your choice of beverages and dig into a bright breakfast, even on a grey day.

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

3-½ oz raw chicken breast meat, boneless, skinless                                                                                                 1 Tbsp Parmesan cheese, grated                                                                                                                           1 tsp dried oregano +  1 tsp dried thyme                                                                                                                                 ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                           1 Tbsp milk                                                                                                                                                                  ¼ cup marinara sauce, homemade [see SAUCY, 6 December, 2017] or jarred  + rosemary                                                                                                                                         ¾ oz mozzarella, 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 350°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 mozzarella and cottage cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese/herb 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. 

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
chorizo sausage low-fat ricotta
chèvre      +   pear herbs, dried or fresh
Dijon mustard + Herbes de Province applesauce
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

tilapia + egg + white whole wheat flour firm-fleshed fish [swordfish/tuna]
sweet potato  + canola oil eggplant  +  red/yellow bell pepper
granulated garlic   + asparagus cherry tomatoes  +  salad fixings
paprika  +  lime juice corn kernels  + butter
Sparkling water Sparkling water

Mushrooms

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 SistaSoul who is now Following.

Mushrooms are wonderful. From the standpoint of a naturalist, the life-history and growth-habits are fascinating.  As a forager, I enjoy the thrill of the hunt.

Wild Mushroom assortment
Chanterelles, Meadow Mushrooms, and Fairy Ring Champignons await cooking

As a locavore, how can one resist the foods that grow within a few miles of home?  As a cook, I love their flavor and the way they go well with so many other ingredients.  As a Faster, I can appreciate how a few mushrooms in a dish will elevate the flavor without raising the calorie count.  When it comes to foraging, you must learn from a reliable source — in person. You cross-reference before you pick: where it grows [under spruce trees? on the grass?]; the recognizable traits [color of gills, ring or no ring, texture of stem]; what it is growing on [wood? soil? other?] to be sure of your identification. No one has ever sickened from eating mushrooms at our house. September and October are the best — Fall Chanterelles, Horse Mushrooms, Meadow Mushrooms, Fairy Ring Champignons, the occasional Field Bluwit.  Some are huge!

LArge Mushrooms
These are Horse Mushrooms, Agaricus arvensis.

Some are tiny!  And for the rest of the year, our meals are delicious with the mushrooms we froze in season. Hope you will enjoy mushrooms in our baked eggs for breakfast and in our Vindaloo dinner.  In the latter, if you wish to make the dish vegetarian, just eliminate the pork and keep the mushrooms.

O-M-G Bake:  282 calories   7.7 g fat   2.8 g fiber   14 g protein   38 g carbs  271 mg Calcium   PB GF  Think: Oh My Goodness!  Or: Olive-Mushroom-Gouda.  What Flavor!O-M-C Bake w: applesauce

1 two-oz egg                                                                                                                                                                                       1 black olive, oil cured                                                                                                                                                                                                   ½ oz raw mushroom, chopped, poached in enough simmering water to cover for 20 sec.                                                                                                                                      ¼ oz Gouda cheese, grated                                                                                                                                   2 oz applesauce                                                                                                                                                nearly black coffee or tea or lemon in hot water                                                                                           6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350°F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray.  Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Pork & Mushroom Vindaloo: 250 calories  7 g fat   4.9 g fiber  21 g protein   15 g Carbs [10 g Complex]   52.5 mg Calcium   PB GF   This unique curry dish comes from southern India. If you can’t find packaged Vindaloo Seasoning, you can prepare your own. HINT: this recipe serves 2 [two].Mushroom-Pork Vindaloo

1.5 Tbsp Vindaloo seasoning, feel free to use more                                                                                                                       2 cloves garlic                                                                                                                                                          ½ tsp fresh ground ginger                                                                                                                                    2 tsp canola oil                                                                                                                                                        ¾ cup onions [2.5 oz]                                                                                                                                              3 Tbsp cider vinegar                                                                                                                                               ½ tsp sugar                                                                                                                                                                5 oz pork tenderloin or turkey breast [1.25 cups cubed]                                                                                7 oz mushrooms [200 g]                                                                                                                                            3 oz broccoli florets, steamed                                                                                                                               ½ cup cooked brown rice

Press the garlic and stir into the vindaloo powder. Combine with the vinegar. Marinate the meat in that mixture for 30-60 minutes. Saute the onions in the oil until beginning to brown. Add the ginger, then add the sugar right away. Pour in the meat with the marinade and stir-fry until the meat is almost cooked. Add the mushrooms and cook over low heat until the sauce is thick. Plate with the rice and top with the broccoli.

Alice

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.

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

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

1-½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                              0.4 oz kippered [smoked, salted, dried] herring                                                                                          ¼ tsp dried mustard                                                                                                                                                    1 tsp lemon or lime juice                                                                                                                                              4 sweet cherries                                                                                                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                         blackish tea or blackish coffee or hot water with lemon

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

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

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

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

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

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
oil cured black olive Parmesan cheese
Gouda cheese chive  +  kiwi fruit
mushrooms   +  applesauce ricotta cheese, reduced fat
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

Vindaloo seasoning  + garlic chicken breast   +  Parmesan cheese
mushrooms   + pork  +  ginger fresh bread crumbs  + cottage cheese
canola oil  + onion  +  cider vinegar mozzarella  + salad greens + carrot
broccoli   +  brown rice   + sugar marinara sauce [see Saucy, 6 Dec-’17]
Sparkling water Sparkling water

Guy Fawkes

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 Pamela who is now Following.

Remember, remember the 5th of November,                                                                Gunpowder, treason, and plot…

 Tomorrow will be Guy Fawkes Day, a time to remember the foiled “Gunpowder Plot” of 1605.  A group of Catholic Englishmen who disliked the idea of a Protestant monarch [James I of England, James IV of Scotland who was suppressing the Catholic religion] on the throne of England, decided to blow up the King and all the members of Parliament by putting barrels of gunpowder in the basement of the building where they were all to meet. Guy Fawkes, the original ‘fall guy,’ was captured as he waited to light the fuse on November 5. Rather than meet the traitor’s death of being first hanged, then drawn, then quartered, he fell from the scaffold to his death. His co-conspirators were also caught and executed, but Guy Fawkes gets the spotlight.  Today in England, merry children construct straw effigies, strut them through their neighborhoods asking for “A penny for the Guy?” [the money collected goes to buy candy], then burn the effigies on the Day.  This gives November 5th its other name of ‘bonfire night.’  A thoroughly wholesome and Christian entertainment for the whole family! Oh boy! Let’s celebrate sectarian violence while children play at burning people alive.                                                                                       For Guy Fawkes’ childhood in York, we will enjoy a cottage breakfast of egg and whole-grain pan muffin.  For dinner, we’ll eat Soup Royaume in honor of another foiled plot.  This is the soup that an elderly Protestant woman was cooking when the ‘papists’ tried to invade Geneva in 1602, and she sounded the alarm to save the city.

Cottage Breakfast: 298 calories   7.8 g fat   3.1 g fiber   13.6 g protein   43.8 g carbs   199 mg Calcium  PB   I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.Cottage Bfast A

1 pan muffin [see …Not By Bread…posted 7-Feb-2018]                                                                                      1 oz applesauce                                                                                                                                                     one 2-oz egg                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           blackish coffee, blackish tea, or lemon in hot water

HINT: I prepared 8 pan muffins from the 10-grain mufffin batter, cooked them, and froze them. I made the remaining batter into muffins to eat on Slow Days.Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

Soup Royaume:  152 calories  0.3 g fat  6.3 g fiber  12.6 g protein  24.6 g carbs  84 mg Calcium PB GF  This fine meal for a cool night,  made hearty with autumn vegetables and lentils, is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours.Soupe Royaume

2.5 oz pork loin, raw or cooked                                                                                                                           ½ cup onion, chopped                                                                                                                                        3.5 oz dry lentils, small green ones from France if possible                                                                      3 oz rutabaga/turnip, cubed                                                                                                                                 2 oz carrot, diced                                                                                                                                                      3 oz parsnip, diced                                                                                                                                                   3 cups chopped cabbage                                                                                                                               mace +  dry mustard +  salt +  pepper + caraway seed [optional]                                                                ½ cup frozen spinach, chopped                                                                                                                               3+ cups water                                                                                                                                                                 per serving: several leaves of fresh spinach

Put the pork, onions, and lentils in a heavy saucepan with a little oil and cook until browned. Add the rutabaga/turnip, carrot, parsnip, cabbage and seasonings. Cover with water, using more if needed. Cover and cook for about 1 hour or until vegetables are tender. Taste for seasonings, add the frozen spinach, stir well, and heat through. Divide into 4 equal servings and freeze the servings you don’t need today. Roughly chop the fresh spinach and put it on top of the soup when serving.

Diocletian

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 janowrite  who is now Following.

He was a man of humble origins who worked his way through the bureaucracy, becoming Emperor and before he was done, 1000s of members of a peaceful religion died. No, not Palpatine, although the parallels are many. This was Diocletian.  Talk about an Evil Emperor!  His skill as an administrator set the Roman Empire on a better footing after years of instability, true. But his growing obsessions and delusions of grandeur eventually caused him to order the extermination of all the Christians because they would not worship him.  He reigned from 284 to 305 CE, with the major persecutions being in 304. Diocletian retired to his palace and pottered around in the garden, growing cabbages, until his death in on October 8, 311.  His palace is still there in Split, Croatia, and the locals still eat a meal very similar to our dinner menu below.

Roman Breakfast:  270 calories  3.5 g fat   4.2 g fiber   14.2 g protein   41 g carbs   187 mg Calcium   PB   Though a bit unusual, this is a very good plate of breakfast, based on foods available to Roman patricians in the days of the Empire. It is satisfying and flavorful. Try it.Roman Breakfast

1 Pan Muffin [see ..Not by Bread.. Feb-7-’18]                                                                                                                                                1 oz pear                                                                                                                                                                                                   1 oz cooked chicken                                                                                                                                                                         1 oz radish                                                                                                                                                                                                                    1 oz cucumber                                                                                                                                                                                  [optional: ½ medjool date = ¼ oz]                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                                                                                                      5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider                                              

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine. HINT: I did this the night before and refrigerated the mixture.Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

Danish Stuffed Cabbage:  282 calories  5.7 g fat  5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium   PB GF — if using GF bread crumbs    Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a common meal found all over, where cabbages are grown.Danish Stuffed Cabbage

4 oz turkey meat, raw                                                                                                                                                                                                  2 oz pork meat, raw                                                                                                                                                                                         2.5 oz veal, raw                                                                                                                                                                                                                                    ½ cup fresh bread crumbs [from whole-grain 70-calorie bread]                                                                                                               2 oz milk                                                                                                                                                                                                                                  1 oz egg white                                                                                                                                                                                                                      sage + salt + pepper                                                                                                                                                           4 whole cabbage leaves from a whole head                                                                                                                                                                            1/3 c pickled beets                                                                                                                                                                                                          dab of mustard                                                                                                                                                            

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside. Put a head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [NB: now you have the rest of the cabbage to use for something else]  Return them to the poaching water and cook until very limp. Cut a ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the ‘V’ is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and a dab of mustard. Fit for a king. Or an evil emperor.

St Bernard

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 Michael H-A who is now Following.

In the 6th century, St. Benedict decided that the Roman Church needed reform, and so he established the austere Benedictine Order of monks. In the 11th century, a further reform was deemed necessary, and the Cistercian Order was begun in France. Enter St Bernard of Clairvaux.  A handsome, well-educated, well-spoken, wealthy young man [born August 20], he could have had success in any field.  But he wanted a vocation in the church more than anything.  After the death of his mother, Aleth, he decided to follow her example of piety and charity.  He, along with most of his brothers and friends, a group of around 30 men, went to join the Cistercian Abby at Cîteaux .  Bernard threw himself into austerity and soon was sent to start a new monastery at Clairvaux in Burgundy. So influential was his preaching, that he had to found more monasteries to accommodate his recruits.  When he went on a preaching tour, mothers locked their sons in their rooms and wives kept their husbands home for fear that they would follow this charismatic priest into the cloister.  The best preserved of his ‘daughter’ houses is the lovely Fontenay Abbey, founded 900 years ago.   Despite a sickly life, made worse by starvation rations and quack ‘cures’, Bernard became one of the most influential men of his time:  advisor to kings and popes; arbitrator of many disputes; and unfortunately the champion of the ill-fated Second Crusade. His fervent rejection of materialism should make each of us re-evaluate our relationship with ‘things’ and ‘stuff’ in our lives.

In honor of the Good Bernard, we will enjoy some meals of the French countryside. Wild mushrooms go into the eggs which go into the crêpe for breakfast, despite the fact that crêpes are from Brittany the home of Bernard’s philosophical rival Pierre Abelard. And for dinner, the staple of the diet of monasteries: salt cod, here made into the homey meal of brandade.

Egg-Mushroom Crêpe:  294 calories   6 g fat   4 g fiber   15 g protein  43 g carbs [36 g Complex] 200 mg Calcium PB  This is yummy. The eggs are creamy, the mushrooms are earthy, and the crêpe is nutty.Mushroom-Egg Crepe

1 crêpe, see Sidekicks II4 Oct-’18 for recipe  [HINT: When I make a batch, I often cook all of them, then layer them with waxed paper and freeze what I don’t need now for later.]                                                                                                                                                                   one 2-oz egg                                                                                                                                                                 1 oz mushrooms, chopped                                                                                                                                                1/2 Tbsp chives, chopped                                                                                                                                             1/2 tsp thyme                                                                                                                                                        generous dash of granulated garlic                                                                                                                          1 oz raspberry                                                                                                                                                blackish coffee, blackish tea, or lemon in hot water                                                                                    5-6 oz smoothie or natural apple cider

Spritz a non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Put the mushrooms in a baking dish which has been spritzed with oil, then pour the egg mixture into the dish and bake at 350 F for 12 minutes -OR- Scramble the egg lightly with the mushrooms, keeping the eggs moist.  Warm the crêpe until it is pliable but not crisp. Turn the egg out on the crêpe and fold the crêpe over the egg. Plate the fruit. Sip your beverages and have a good day.

Codfish Brandade:  250 calories   5.8 g fat  5.7 g fiber  77 g protein  22.3 g carbs  270 mg Calcium   PB GF   Since salt cod is so popular all over southern France, it follows that Brandade is a favorite meal. The garlic, olive oil, and fennel mark this version as Provinçal. [HINT: This batch serves 4. Either invite friends or use what you need and freeze the remainder.] The recipe is from Jacques Pepin.Brandade w: tomatoes & Carrots

8 oz salt cod                                                                                                                                                              ¼ cup potatoes in <1/2” cubes                                                                                                                                 6 oz cauliflower, in 1″ florets                                                                                                                                           ½ cup milk                                                                                                                                                                                 4 cloves garlic                                                                                                                                                              1 tsp olive oil                                                                                                                                                                       ¼ tsp fennel seed + ¼ tsp pepper, more to taste                                                                                                                     per serving: 4 oz sliced tomatoes  +  2 oz raw carrot sticks or coins  +  parsley to sprinkle

The day before: Soak the cod in water for 8 hours. Drain and put in a sauce pan covered with cold water. Bring to a boil, turn heat to low and cook gently for 5 minutes. Drain. Pick over the fish to break it into 1” pieces, removing bones, skin.     The next day: Put fish in a pan with potatoes, cauliflower, garlic, fennel, and milk. Bring to a boil, reduce heat and gently simmer uncovered for 20-25 minutes until vegetables are tender. Pour it all into a food processor and process it for about 10 seconds. Add the pepper, then add the oil with the machine running. Mixture should be smooth and thick. Adjust seasonings. Slice the tomatoes and spread with brandade, then sprinkle with parsley. Serve remaining amount in a bowl with the carrots stuck into it. Very traditional flavor.

Footnote: one of my favorite memes involves Filippino Lippi‘s painting “The Apparition of the Virgin to St. Bernard.”  Unfortunately, to me, he looks like a petty bureaucrat telling a single mother, “I don’t make the rules, madame.  You left line 34 blank, so you must go to the back of the line or return tomorrow.”

Izaak Walton

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

I have laid aside business, and gone a-fishing.”  Sounds like a familiar sign tacked on the door of a poorly-run country store.  Those words were penned by Isaac Walton who was born on August 9, 1593. He was a successful London clothier who’s claim to fame was his love of fishing. He was active in his church who’s vicar, John Donne, was Walton’s fishing buddy.  In 1653, he published The Compleat Angler, in which the fictional character Piscator [Walton’s alter ego] instructs a companion about fish, fishing, and the need to preserve the environment to keep the fish healthy.  A man ahead of his time. Today the name of his book is widely known by anglers all over the world and places sacred to trout fishers are named after him.  In the USA, the Izaak Walton League brings together avid fishermen who also speak to environmental protection. May the same be said of all of us.                                                                                                                                    Today’s menus feature trout, the fish which most people associate with Walton. Smoked trout with crisp apples for breakfast and trout sautéed with nuts for dinner.  If you can catch them yourself, Izaak would be smiling. If they were caught in a pristine country stream, so much the better.

Trout with Apples:   267 calories  3.9 g fat  2.4 g fiber  15.6 g protein  43 g carbs   199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples appetizer. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.gravlax-apples

1 oz smoked trout [DuckTrap brand is very good]  OR  1 oz mackerel gravlax                                                  2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                      ¼ c blueberries + 2 raspberries for color                                                                                                       blackish coffee, blackish tea, or lemon in hot water                                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Trout with Hazelnuts:  267 calories  18 g fat  3.3 g fiber  21 g protein  6.3 g carbs  75 mg Calcium   PB GF   From Savoie, France comes this recipe, via Anne Willem’s French Regional Cooking.  Hannibal is supposed to have dined on local trout as he crossed the Alps with his elephants. Very easy to prepare [the trout, not the elephants] and absolutely delicious.Trout w: hazelnuts + haricots

3 oz trout, skinned, boned and trimmed                                                                                                                                                           1 tsp butter                                                                                                                                                                        ½ oz hazelnuts, coarsly chopped                                                                                                                               2 oz French green beans [haricots]

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly [slow cooking will keep the fish tender] cook the trout on one side for about 3-4 minutes. Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1two-oz egg
avocado 2 cups fresh spinach leaves
70-calorie whole-grain bread scallions
cottage cheese + Cheddar cheese
kiwi fruit + strawberry
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 and cooled brown rice Boston lettuce  + cherry tomatoes
1 two-oz egg apple  +  Medjool date
avocado  +  cucumber chick peas   +  chicken breast
grilled beef goat cheese + 1/2 hard-boiled egg
smoked salmon pine nuts  + shallot
soy sauce  +  rice vinegar cinnamon dressing [23 May, 2018]
Sparkling water Sparkling water

SPICY

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.

Variety’s the very spice of life, said William Cowper.  While it is true that some dieters eat nothing on Fast Days [aka water fasting] and some like to eat the same menu every Fast Day just to simplify things, we like to spice it up.  That’s why there are so many different recipes on this site.  Now the spices one adds to foods can transform something humdrum into something amazing.  There is no sauce in the world like hunger, said Cervantes.  That’s why on a Fast Day, good food tastes extra delicious because we go into those meals hungry, which is wonderful.   Spice a dish with love and it pleases every palate, said Plautus. And while you are at it, try some of the spicy items below.

AIOLI DRESSING   makes 3 tsp            cropped-senegalese-tunaavocado-salad.jpg                                                                                                             2 tsp olive oil mayonnaise                                                                                                                                           1 tsp Sriracha                                                                                                                                                                                    pinch granulated garlic                                                                                                                                                     2 tsp lemon juice                                                                                                                                            Whisk all the ingredients together until smooth. Store what you don’t use in the refrigerator.                                                                                            PERFECT FOR THE SENEGALESE TUNA-AVOCADO SALAD SALAD FROM DECEMBER 20 2017

Santa Barbara Salad

CINNAMON DRESSING:   makes 4.5 tsp                                                                                                          ½ shallot [¾ oz] , minced                                                                                                                                        1 Tbsp olive oil                                                                                                                                                         1.5 tsp balsamic vinegar or raspberry vinegar                                                                                                1/2 tsp cinnamon                                                                                                                                                  Shake together in a jar. Refrigerate until needed. Use often. JUST RIGHT FOR THE SANTA BARBARA SALAD FROM DECEMBER 3 2017

 

CLAM STUFFING: Makes 2 cups.         clam-stuffed mushrooms                                                                             1 cup clams, fresh or frozen                                                                                                   1 slice 70-calorie whole-grain bread                                                                                    5 oz tomato                                                                                                                          2 oz red bell pepper                                                                                                               3 turkey meatballs                                                                                                                    3 Tbsp plain yogurt                                                                                                                  1 Tbsp Parmesan, grated                                                                                                 thyme + garlic + salt                                                                                                            Pulse in food processor until diced.   EXCELLENT STUFFED IN MUSHROOMS FROM OCTOBER 1 2017

Chicken Momoas w: zucchiniGINGER-GARLIC PASTE     makes about 3 Tbsp                                                                                 2 oz garlic cloves, sliced                                                                                                                                         1 oz ginger root, sliced                                                                                                                                           ½ oz flavorful white vinegar                                                                                                                                   Put in a food processor and whirl it until paste-like. Scrape the sides often. Do not add water. Store remaining paste in refrigerator for up to 3 weeks. ESSENTIAL FOR CHICKEN MOMAS FROM FEBRUARY 25 2018

VEGETABLE SALSA: Makes one heaping cup.    Falafel in pita w: veg                                                                                                    ½ cup = 22 calories   0.1 g fat  1.8 g fiber  1.2 g  protein   6 g carbs   14.7 mg Calcium                            ½ cup diced fresh tomatoes                                                                                                                                  1/2 cup diced red or yellow bell peppers                                                                                                             2 Tbsp red onion, chopped                                                                                                                                       1 Tbsp lemon juice                                                                                                                                             Toss all the ingredients together.   Feel free to add fresh herbs or whatever spices you wish.  FABULOUS WITH FELAFEL

 

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 white whole wheat flour  Arnold multi-grain sandwich thin
 yellow cornmeal  Canadian bacon
 French Vanilla yogurt  grapes
 strawberries  +  blueberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage

Dinner, single portion:

 hot dog [110 calories]  pita bread [140 calories]
 baked beans   + zucchini 6 felafel patties [Stocking Up, Jan 4 ’18]
 hard-boiled egg  Vegetable Salsa [Spicy, May 23 ’18]
 low-fat mayonnaise  + mustard
 celery  +  carrots
Sparkling water Sparkling water