Recipes inspired by the Canadian Maritimes

Slow Days: War Cake

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People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

From a war-time cookbook, World War I.

During World War 1 and World War II, the people on the home front in Great Britain, Canada, and the US shared in the war effort. They donated metal to make munitions, they saved cooking fat and sent it to use as a lubricant for machinery. And most of all, they endured years of food scarcity since food was diverted to the troops. At home, eggs, butter, sugar, cheese, and meat were rationed. Each household received a ration card which was taken to the store to determine how you could shop. Each week, the grocer would dole out the commodities needed to run a home kitchen, and it was not enough. Here was the weekly rations per adult in Canada:

  • sugar: one cup (the average Canadian eats twice that much today)
  • butter: four ounces (one-quarter pound)
  • tea: two ounces, or coffee: eight ounces (because these items came from other countries)
  • meat: 24-32 ounces (less than five ounces per day)
  • beer, spirits and wine were also rationed, the amount varying between provinces [PEI still had total Prohibition until 1947]

Cooks became creative. No butter? Lard would substitute in baked goods. No milk? Water or tea might suffice. No sugar? Try molasses. No eggs? Oh bother.

From those privations came ‘War Cake,’ a special bake to make a family celebration more festive in trying times. A housewife had to plan ahead for it, saving out a bit of sugar for weeks before baking. This recipe is from Maritime Canada, where it was often served at Christmas, and still is in some families. In the baking division at the Dundas Plowing Contest in PEI, one category is ‘war cake.’ So I tried this last year and it was a winner — literally and figuratively. It won 1st Prize and has been popular when served to friends and family.

12 servings, 1 cake Preheat oven to 325 F/165 C.  Grease and flour a tube/loaf/Bundt pan.
1 c water/herbal tea
1 c raisins + dried apricots
1/2 c light molasses
1/3 c/5 Tbsp sugar
1/3 c lard 		If using dried apricots, dice them. Or use all raisins.
Bring these to a boil in a saucepan.
Reduce heat to low, and simmer until raisins are plump, ~5 minutes.
Let cool, but not so much that the lard solidifies.
1.5 c white whole wheat flour
1/2 tsp baking soda
1.5 tsp cinnamon		Whisk together in a bowl. 
Stir flour mixture into raisin mixture until well combined.
Pour into prepared baking pan.
Bake until a toothpick inserted near center comes out clean, ~1 hour, less if baked in tube pan.

Serve with slices of Cheddar Cheese and a cup of tea. Splendid for breakfast, elevenses, tea time, or dessert. Enjoy a taste of the past.

Maritime Farewell

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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.

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

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

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

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

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

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

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

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