recipes to use for Michael Mosley’s Fast Diet

Hobbiton Birthdays

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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.                                                                                Welcome to AHazard who is now Following.

September 22nd means one thing in our family: the birthday of Frodo and Bilbo Baggins. “Hobbit Week” is a time in September that contains the 22nd, so we are celebrating. My Dear Husband and I both discovered J.R.R. Tolkien‘s books in high school and by the time we met, we were devotees. Naturally, we read the Hobbit and The Lord of the Rings to our children [then 5 and 3-yrs old] and were thrilled by how well they followed the plot and loved the tales. In our family, a book completed together meant a specially-themed meal and so the Rabbit Stew was developed.                                   Hobbits are always mentioning how chubby they are — Fasting might be in order even if it is a birthday. Today the breakfast is a homey Hobbiton meal involving the Hobbits’ favorite tuber: the potato [sweet potatoes in this case].  The dinner is one we have enjoyed for decades: the meal that Samwise Gamgee [the name of our current cat] prepared in Ithilien.  The rabbit [cony] was supplied by the duplicitous Gollum and the vegetables would have been foraged by Sam. He never got to have his po-ta-toes [watch  clip from movie!] in the rabbit stew, but we put them in anyway.

Eggs In Sweet Potato Nests:  304 calories  10 g fat  3.1 g fiber  15.7 g protein  38 g carbs  298 mg Calcium  PB GF  Saw this discussed on line and decided to try it. Preparation is a little fussy but it is done the night before making for an easy morning. HINT: this recipe serves 2 [two]. I’m told these refrigerate well for another morning.Eggs in Sweet Potato Cups

Grate the sweet potato and cheese. Toss thoroughly in a bowl with the garlic. Divide among 6 muffin pan cups and push it around, pressing up the sides a bit. NB: I used a flexible non-stick muffin pan which worked well with no sticking. If you don’t have one, use liners or spray the muffin pans very well.  Bake the cups in a 375° F. oven for 10 minutes. Whisk the eggs with some salt and pour over the baked sweet potatoes. Sprinkle the egg with chopped watercress or parsley. HINT: I left this on a cool counter/refrigerator over night.Bake at 350 F. for 15+ minutes or until the eggs are set. Use a knife to loosen the egg nests but let them sit just a bit to firm up before removing them to the plates. Add cherries and the beverages and try this new flavor combo.

Hobbiton Rabbit Stew: 286 calories  6.8 g fat  3.9 g fiber  24.7 g protein  30 g carbs [30 g Complex]  41 mg Calcium   PB GF   This foraged meal, cooked over a campfire in Ithilien, is so easily prepared in your kitchen. Purists will note that the dried fruit, a gift from Faramir, was given to the Hobbits later, but it adds a nice flavor note to the meal. Doubles well.LOTR Stew + fruit

4 oz boneless rabbit meat, cut into bite-sized pieces                                                                                   2 oz carrots, sliced or cubed                                                                                                                                 2 oz potatoes, peeled and cubed                                                                                                                       bay leaf + thyme + lavender buds  + sage                                                                                                                      2 dried apricots +  1 piece dried pear [which is ½ of a pear]

Put the meat, vegetables, and herbs in a sauce pan and cover with water or broth. Cover and simmer until all is cooked. Add salt and pepper to taste. Serve with the dried fruit on the side. Long live Frodo!

Eustace

~ 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 Monty T who is now Following.

So imagine this: you are a high-status Roman general in the 2nd century CE, and you are out deer hunting with the guys. You chase a stag deeper into the forest all alone.  It turns to you and you see a crucifix on its head. Then it speaks to you, saying that you are the hunted and the deer is Jesus who is hunting you.  What would you do? Like the general, you would convert to Christianity as soon as you could! And he did, along with his wife and two sons. The hunter became Saint Eustace [Eustachius], patron saint of deer hunters.  Unfortunately, he and his family were later martyred for their faith but his story lives on.

In honor of hunters, we will enjoy an omelette with mushrooms, since many dishes named after hunters involve mushrooms. [Chicken Chasseur to the French. Chicken Cacciatore for the Italians]  For dinner, venison is on the menu. I often wondered if Eustace ever went hunting again, or if he swore off deer meat…

Autumnal ScrOmelette:  288 calories  8 g fat  3.4 g fiber  16.5 g protein  41 g carbs  [35 g Complex] 213 mg Calcium  PB GF  The mushrooms are for Autumn, the sweet pepper represents Summer. This meal is for when they overlap. My Own Dear Husband decided to do this as a ‘baked omelette’ instead. Looks sorta like a frittata, doesn’t it?Autumnal Omelette, baked w: plum

1-1/2 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.                                                                                ½ oz mushrooms, chopped                                                                                                                                 1 oz sweet red pepper, diced  –OR–  1.5 oz zucchini, grated and drained                                                                                                                                                               1 Tbsp scallion, chopped                                                                                                                                                                                                                                                                                       2 oz plum  –OR–  2 oz peach                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural cider

Put the vegetables in an oil-sprayed non-stick pan to warm them and to cook them a bit until softened. Whisk the eggs and pour over the vegetables in the pan. Scramble or cook as an omelette. Prepare the beverages and plate the fruit with the eggs. Contemplate the change of the seasons as you enjoy your breakfast.

Venison Stew:  250 calories  4.7 g fat  5.3 g fiber  25.6 g protein 26.4 g carbs 52.5 mg Calcium PB  GF  What a wonderful meal for an Autumn evening. Rich flavors and low calories – my kind of dinner. HINT: this recipe is for one serving. Double it and freeze half for another fine meal later or invite a friend to share it with you.Venison Stew w: roasted Veg

2-1/2 oz venison, cooked or raw                                                                                                                             ½ cup chicken stock                                                                                                                                                 2 Tbsp fresh cranberries [NOT dried]                                                                                                                  2 oz mushrooms                                                                                                                                                        ½ tsp dried thyme                                                                                                                                                  ½ oz dried apples                                                                                                                                                                        1 Tbsp half&half [blend cream]                                                                                                                                        1-1/2 oz cauliflower florets                                                                                                                                              1 oz carrots cut as coins

If venison is raw, pan sear it for 2-3 minutes per side to undercook it. Slice into larger-than-bite-size pieces and set aside. Spritz a small cast iron pan with non-stick spray and add the cauliflower and carrots. Spray the vegetables, sprinkle with salt and rosemary and roast at 400 F. for 15-20 minutes or until tender. Put stock, berries, mushrooms, and thyme in a sauce pan and simmer until berries start to pop. Add the apples, venison and blend cream. Simmer until all is warm and apples are soft. Taste for seasonings and plate with the roasted vegetables.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
sweet potato + garlic powder ham
Cheddar cheese mushrooms
cherries plum
watercress
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:

rabbit ground turkey  + Indian curry powder
carrots zucchini   + tomato
potato cauliflower
rabbit or chicken stock naan bread @ 106 calories max
thyme + bay leaf + marjoram Rogan Josh sauce
Sparkling water Sparkling water

Visions

~ 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 jwpower who is now Following.

Hildegard von Bingen was a visionary.  One might think that a woman born in 1098 would live a life of obscurity, illiteracy, and powerlessness.  Not so Hildegard. As a child, she experienced religious visions and knew that life as a nun was her destiny.  Hildegard went on to lead her convent; found two new, larger ones; record her visions in the book Know The Way; write poetry; set the poetry to 70+ musical works; make prophesies; practice herbalism; and write a book on healing.  She was a remarkable woman and a real power of her time.  “Second to nun,” said one of my references. Truly.                                                  How do you envision your body? Slimmer?  Healthier?  The Fast Diet worked for us and it can work for you.  Try it. In honor of Saint Hildegard’s feast day tomorrow, we will eat the most typical convent food, salt cod, in our breakfast in a delightfully creamy bake.  For dinner, the herbs and vegetables that Hildegard wrote about are baked into a quiche.

Brandade Bake:   286 calories  8.6 g fat  3 g fiber  16.6 g protein  33.3 g carbs [30 g Complex]  206 mg Calcium PB GF  The marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.Brandade Bake w: peach:b-b

1 two-oz egg                                                                                                                                                            ½ Tbsp cottage cheese                                                                                                                                          1 Tbsp brandade   [see St Bernard, posted 19 August 2018]                                                                 shake of granulated garlic                                                                                                                                1 oz peach slices + ½ oz blueberries                                                                                                                                            black-ish coffee or black tea, lemon in hot water                                                                                         5-6 oz fruit smoothie or green smoothie or natural cider

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and the beverages, you have a fine start to the day.

Vegetable Quiche:  268 calories   14 g fat   2.9 g fiber   24 g protein   12.5 g carbs [8.5 g Complex] 293 mg Calcium PB GF   I made this recipe with the idea of a crustless quiche [some might call it a fritatta or a tortilla] that didn’t break the bank on calories. Designed to serve two, I was unable to finish my portion because it was so large.Vegetable Quiche w: salad

4 two-oz eggs                                                                                                                                                                           2/3 cup zucchini, grated [2 oz]                                                                                                                                     ¼ cup red onion, chopped                                                                                                                                     1 cup broccoli, diced                                                                                                                                                     1/3 cup diced red bell pepper [1.75 oz]                                                                                                                  4 Tbsp cottage cheese, lower fat                                                                                                                                2 Tbsp plain yogurt                                                                                                                                                                       2 Tbsp Parmesan cheese                                                                                                                                           lots of chopped fresh herbs                                                                                                                                                     3 oz tomato, diced [½ cup]                                                                                                                                     1 oz mozzerella cheese, grated                                                                                                                                         salt + pepper                                                                                                                                                              1 cup shredded lettuce + flavorful Balsamic Vinegar

Prepare the vegetables [except the tomatoes] and steam them over simmering water for 3-4 minutes. Drain over an empty bowl to capture any remaining liquid. Put the vegetables into an oven-proof dish [I used a 9×7” oval] which has been spritzed with non-stick spray, and spread around evenly. Salt and pepper at will. Stir the cottage cheese, yogurt, Parmesan, and herbs until well-combined. Whisk the eggs well, then whisk in the cheese mixture. Pour over the vegetables. Chop the tomatoes and distribute them on top, then sprinkle with the grated mozzerella. Bake at 400 F. for 30 minutes – should be puffed and a little golden on top and set in the middle. Let the quiche sit while you shred the lettuce and toss it with the vinegar.

 

SPICY II

~ 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 [see postings named “Slow Days”] the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Since variety is the spice of life, we like to mix it up in our household. On Fast Days and Slow Days, we try new recipes and new flavor combinations all the time. [And then we go back to the tried and true.]  Bold flavors make for good additions to the mealtime palette as many cultures have discovered. Often a cuisine based on bland main courses [the same stew served for days on end] will create an astonishing array of side dishes to vary the flavor. Try something new today.

Azorean-flavor Eggs w: pineapple

CHORIÇO PATE:   1 Tbsp = 87 calories  Use in eggs or soups or as a spread on Slow Days. 7 oz dried or bulk chorizo/choriço                                         1 tsp sweet paprika      + salt to taste                                             1 tbsp butter, softened            1 Tbsp port wine   +   2 tsp lemon juice                                                                                                                      If using sausage, slit the casing and take out the meat and cut it into small pieces. Toss the casing. If you can find bulk chorico, skip that step. Put the meat in the food processor with the other ingredients and pulse until it is a rough paste. Taste for salt and add more if it needs it. Continue to blend until it is a smooth puree.

Enchiladas w: winter medley

ENCHILADA SAUCE   1 cup = 75 calories       Great in eggs or for enchiladas, of course.  From Rick Bayless, so you can’t go wrong.                                                                                                                                          two 28-oz cans whole tomatoes                                                                                                                          2 jalapeno peppers                                                                                                                                                    3 tsp vegetable oil [canola]                                                                                                                                   1 cup chopped onion                                                                                                                                                               2 cups chicken broth                                       Roast the peppers in a dry skillet over medium heat about 5 minutes until splotchy with black areas. Put in a blender with the tomatoes and whirr until smooth. Cook onions in oil until golden, about 7 minutes. Raise heat and add tomato puree. Cook 10-15 minutes until thickened like tomato paste. Add broth, cover partially and simmer 15 minutes until slightly soupy. Season with ½ tsp salt.

Haggis Spring Rolls

HAGGIS [lamb sausage meat] makes 3.5 cups                                                                                                per Tbsp: 23 calories  1.3 g fat  0.2 g fiber  2.8 g protein  1.6 g carbs  2.6 mg Calcium   This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US.  Despite what it is not, it will do just fine.  Use in eggs or to prepare Haggis Springrolls.                                  8 oz lamb liver                                                                                                                                                                     8 oz ground lamb meat OR lamb hearts                                                                                                           1 cup onion, chopped                                                                                                                                               1 tsp or more coriander [I used whole, which I boiled with the meat]                                                       1 tsp or more black pepper +  salt                                                                                                                                        7/8 cup rolled oats                                              Put the meat, onions, and coriander in a pot and cover with water. Boil 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up. I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Mexican Pickled Veg

MEXICAN PICKLED VEGETABLES:  NB: keeps in the refrigerator for several weeks. The longer it sits, the spicier it gets.  Superb as a side dish;  a nibble;  an ingredient.                      2 cups cauliflower florets                                                                                                                                        1- ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                                                                                                                                                                                                                  ½ cup zucchini, sliced into 1/3” rounds                                                                                                             3 jalapeno peppers, sliced thinly                                                                                                                      ½ cup white vinegar   1 cup cider vinegar    +  1 cup water                                                                                                                                                                                                                                                                                                                                                                                                                                                               3 Tbsp sugar  +  1 Tbsp kosher salt                                                                                                                                                                                                                                                                                                            1.5 tsp dried oregano, Mexican if you can get it         +  1.5 bay leaves                                                                                                                                                                                                                               ¾ tsp peppercorns    +  ½ tsp coriander seeds       +     ½ tsp dried thyme                                                                                                                                                                                                                                                ½ large onion, thinly sliced       +  3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold.

Fish salmon Roasted w: Vegetables

ROASTED VEGETABLES    Use in eggs or as a side dish even on Slow Days                                ½ slice American/streaky bacon                                                                                                                       2 oz carrots                                                                                                                                                                2 oz Brussel sprouts                                                                                                                                                2 oz cauliflower   OR broccoli                                                                                                                                                     3 oz cherry tomatoes                                                                                                                                           Set the oven to 450 F. Cook the bacon in a wide, heavy, oven-proof pan. [Cast iron is great] Remove the bacon, drain, and chop coarsley. Cut the vegetables to the size of the cherry tomatoes, except the Brussel sprouts which will be cut in half after the tougher outer leaves are removed. Put the vegetables in the pan and toss to coat with the bacon fat. Place the pan in the oven and roast for 10 minutes. Remove the pan from the oven and turn the heat down to 400 F. Stir the vegetables, then add the bacon, salt and pepper and whatever herbs or spices you wish: curry powder, garlic powder, hot pepper flakes.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
brandade [St Bernard 19 August, 2018]zucchini
cottage cheese  +  granulated garlicmushrooms  + scallion
peach  +  blueberriesapples
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

4 eggs  + lots of herbsvenison  +  fresh/frozen cranberries
zucchini  +  onion  + broccoliblend cream  +  chicken stock
cottage cheese + plain yogurtcauliflower   + carrot
Parmesan + tomatoes  + cucumberthyme  +  mushrooms  +  dried apple
Sparkling waterSparkling water

Happy Pairing: Dill + Salmon

~ 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 Douglas W. who is now Following.

Some food flavors have a natural affinity for each other. Culinary articles and books have used a lot of ink on the topic. [One of our favorite tomes is What to Drink with What You Eat by Andrew Dornenburg]  In many cuisines, the favorite pairing is Dill with Salmon. Scandinavian cooks love that combination, as do the Russians. In fact, throughout the Northern latitudes where salmon live in the waters and dill grows in the gardens, there are recipes to combine the two.

Leek & Salmon Bake:  270 calories  7 g fat  2.9 g fiber  15.2 g protein  36.4 g carbs  225.6 mg Calcium PB GF Simply delicious.Leek-Salmon Bake w: plum

One 2-oz egg                                                                                                                                                                ½ oz salmon [could be leftover from a previous meal]                                                                                  1/3 oz leek, sliced thinly                                                                                                                                                 1 tsp low-fat sour cream OR plain Greek Yogurt                                                                                       dill weed to taste                                                                                                                                                  dash lemon juice                                                                                                                                                        1 small plum  OR  ¼ cup blueberries                                                                                                                                                    6 oz green smoothie or fruit smoothie or unpasturized apple cider                                                      blackish coffee or blackish tea or lemon in hot water

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

Salmon-Dill Casserole:   281 calories  10.4 g fat  5 g fiber  24.6 g protein  24 g carbs  253 mg Calcium PB GF  This is a wonderful combination.Salmon-Leek Casserole

3 oz salmon, raw                                                                                                                                                          1 cup leeks, sliced                                                                                                                                                      1 clove garlic                                                                                                                                                                 2 oz clam juice                                                                                                                                                             2 Tbsp milk                                                                                                                                                             ¼ cup peas                                                                                                                                                                                                     pinch nutmeg + pinch cayenne  +  ½ tsp dill                                                                                                     ½ tsp cornstarch                                                                                                                                                            1 oz green beans  

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for 15 seconds. Take pan off the heat and add dill, cayenne, nutmeg, peas, and  cornstarch. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!

Easy Does It

~ 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.

Busy, busy, BUSY! If you are in the Northern Hemisphere, summer is over and the kids are back at school and new projects are starting at work and the garden needs to be harvested and….  If you are in the Southern Hemisphere, Spring is about to arrive and the garden has to be gotten ready and the camper has to be checked out and the list of things at work gets longer and… I hear you: you want EASY food.  Fasting tomorrow is going to get really easy.  Who wants to prepare complicated meals at this time of year?                                                          So, the breakfast for tomorrow is left-over quiche from Monday night’s dinner.  Add some fresh fruit, coffee, and a smoothie and you are all set.  Dinner consists of chicken sliders in BBQ sauce.  The chicken can be from a previous dinner and the preparation is a snap.

Salmon Quiche:  serves 6   Per serving of quiche: 110 calories  6 oz fat  0.5 g fiber  9.6 g protein  3.5 g carbs  56 mg Calcium  PB GF   Yes indeed, the first time I made this for a luncheon, I served it for breakfast the next Fast Day. And it was just as delicious.Salmon Quiche  See recipe from Summer’s End, posted Sunday, Sept 2, 2018.                                                     Add 1 oz melon                                                                                                        + 30 calories                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                     +53 calories                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider               +88 calories

Chicken BBQ Sliders: 281 calories  4 g fat  5.3 g fiber  27 g protein   35 g carbs [20 g Complex]  166 mg Calcium   Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.Chicken BBQ Sliders w: coleslaw

3 whole wheat slider buns @ 100 calories each [we prefer Martin’s brand]                                       5 oz cooked chicken breast, sliced                                                                                                                      2 Tbsp Corky’s BBQ Sauce                                                                                                                                                            per serving: 1/2 cup coleslaw [Sidekicks II, 4 oct. 2018]  —OR—   2 oz cherry tomatoes + ¾ oz carrot sticks

Warm the chicken and the sauce together over low heat. Open the slicer buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Thursday, I will post some sauces
leek  +  dill weed and recipes for foods which form the
lemon juice foundation of many menus.
salmon
low-fat sour cream or plain Greek yogurt Choose a favorite from the Archives
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:

salmon +   leeks Ditto
garlic  +  clam juice
milk  +  peas
cornstarch  + green beans
dill  +  nutmeg  + cayenne
Sparkling water Sparkling water

Antipodes

~ 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.

“Antipodes” is a word which I first encountered in Alice in Wonderland. As Alice fell down the rabbit hole, she wondered where she would end up — perhaps the antipodes..?  Of course for years I pronounced it ann’-tee-podes instead of ann-tip’-o-dees. But now I know better.  Once we sat down with our sons and an atlas to determine where the antipode of our NH community was.  It was in the Indian Ocean.  When I recently asked Google to do the search, the answer was that Boston, Massachusetts was the antipode [or at least the nearest community to it] of Augusta, Western Australia. Have fun figuring out your antipode.                                                                                                                                              Today’s meals represent the antipodes of Boston and Augusta. The breakfast is full of Boston references, while the dinner features chicken. I always associate Australia with lamb, but statistics show that more people prefer poultry in that sun-burnt country, so chicken is for dinner.

B-O-S-T ScrOmelette: 302 calories  7.9 g fat   3.4 g fiber  16.5 g protein  38 g carbs [33 g Complex]  220 mg Calcium  PB GF  The beans are for Boston’s nickname: beantown. The green onions are for the Green Monster at Fenway Park. The shrimp are for the strong maritime tradition. The tomatoes are because summer is too short.BOST ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                        1 Tbsp white beans, preferable small ‘navy’ beans                                                                                       2 Tbsp green onion, green part of scallions sliced                                                                                     1/4 oz shrimp, preferably tiny Northern shrimp OR larger shrimp chopped                                          1 oz tomato, diced and drained in a sieve overnight                                                                                     1-1/2 oz nectarine slices                                                                                                                                   black coffee or black tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie

Put the beans, onion, shrimp, and tomato in a warm non-stick pan spritzed with non-stick spray or olive oil. Cook until warmed. Whisk the eggs with salt and pepper and pour over the other ingredients in the pan. Scramble or cook as an omelette. Pour the beverages of your choice, plate the fruit, and plate the eggs.

Chicken Tetrazzini:   281 calories  5.6 g fat  3.9 g fiber   26.6 g protein   23 g carbs   103 mg Calcium PB  This well-known dish is infamously high in fat and calories…. Until now. Enjoy it without guilt.Chicken Tetrazzini w: broc:carrots

3 oz chicken breast                                                                                                                                                                   ¼ cup Béchamel sauce without cheese [see Sidekicks II, October 4, 2018]                                    1 tsp sherry wine                                                                                                                                                                     1 Tbsp Parmesan cheese                                                                                                                                                                         1 oz capelli d’angelli pasta [angel hair]  nb: 100 calories/1 oz                                                                                                                  1 oz carrot + 2 oz broccoli

If the chicken is raw, slice it thinly and poach it in water until it is just cooked through. Start cooking the pasta and the vegetables. [TIP: if you have a steamer, you could do it in the same pot at the same time.] Warm the Béchamel sauce, then add the sherry, Parmesan, and chicken. Taste for seasonings. Drain the pasta and stir into the sauce. Plate with the vegetables. Delicious.

Ingredients for next week: breakfast, single portion

1 two-oz egg Left-over Salmon Quiche from Monday
watercress sauce [Sidekicks II, 4 Oct 2017]
ricotta cheese
peach
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:

6 two-oz eggs sliced roasted chicken breast
cooked salmon BBQ sauce
zucchini 90-calorie slider rolls, whole wheat
onion  +  dill we coleslaw [see Sidekicks II, 4 Oct, 2017]
reduced-fat ricotta cheese
plain yogurt
Sparkling water Sparkling water

Crossroads: Mediterranean

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. Welcome to Nourish Naturally who is now Following.

There are some locations so remote you wonder how Lonely Planet finds them.  Then there are other places that have had so many waves of ‘visitors’ that you wonder how they have their own identity.  Malta and Sicily, the islands off Southern Italy, are such crossroads. The Phoenicians, the Greeks, the Minoans, the Romans, the Arabs, the Normans, the crusaders: all left their mark. Every one seems to have been there: Odysseus sailed through the Strait of Messina [Scylla + Charybdis] and even Saints Luke and Paul set foot on the islands.                                                                                                                                  

Are you ‘between Scylla and Charybdis’ about your health and dieting?  You want to lose weight, but you don’t know how to begin?  Eat these meals tomorrow and see how you like Fasting. The breakfast features many of the flavors of Malta in one savory meal.  The dinner combines tuna [common in the Mediterranean] with local produce to make a fine, quick meal for any time of year.

Maltese ScrOmelette:   293 calories…  8.4 g fat…  3.5 g fiber…  18 g carbs…  252 mg Calcium…   PB GF  With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.

Maltese ScrOmelette          

++ 1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week  ++++  1/4 oz cooked tuna    ++++    2 Tbsp frozen spinach     ++++ 2 Tbsp Mediterranean Vegetables, chopped    ++++ ½ clementine    ++++ Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [75 calories] ++                                                                                                                                                                           

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Tuna with Grilled Vegetables:  244 calories…  7 g fat…  4 g fiber…  29 g protein…  14.6 g carbs…  32.5 mg Calcium…  PB GF  The recipe comes from the Fast Diet Book and it is wonderful. So pretty on the plate.

+++ 5 oz tuna steak ++++ 4 oz red bell peppers ++++ 5 oz zucchini++++ 2 oz cherry tomatoes ++++ 1 tsp olive oil ++++ splash of lemon juice ++

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.

Rosa of Lima

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of 600 calories. On Monday, eat the meals that will be posted on Sunday, another day of 600 calories.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

 Isabel Flores de Olivia was born on August 20, 1586, to a family of Spanish colonists in Peru.  To her parents’ dismay, she died with the name Rosa of Lima. Little did they suspect that she would become the first Catholic saint born in the ‘New World.’  The beautiful girl was slated for marriage, but defied her parents by wishing to become a nun.  They grudgingly agreed, permitting her to live a secluded life in a hut in their garden. There Rosa fasted, lived an ascetic life, and helped the sick and poor. Her elevation to sainthood was a boost to the faith of the inhabitants of Peru and all of South America.

Many foods we commonly eat today are from Peru, and in honor of Rosa, we will sample several. The breakfast contains tomatoes and anchovies, both typical ingredients which Rosa would have known.  The dinner contains Lima beans, of course, in a traditional meal of Western Hemisphere First Peoples.

Peruvian ScrOmelette:  289 calories…  8.3 g fat…   3 g fiber…  17.4 g protein…   37 g carbs… 231.6 mg Calcium…   PB GF  Traditional foods of Peru from land and sea combine with the new taste of coffee, now grown in the mountains.

Peruvian ScrOmelette

++ 1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week++++ 2 oz diced tomato, drained++++ ¼ oz [2 tsp] anchovies canned in olive oil, drained but not rinsed ++++2 oz melon OR mango ++++ optional: blackish coffee or blackish tea++++ optional: 5-6 oz green smoothie, fruit smoothie or pure apple cider++

Night before:After you dice the tomato, put it in a strainer over a bowl to reduce the moisture. In the morning: Chop the anchovies and add to the eggs. Spritz a non-stick pan with non-stick spray and add the tomatoes. This will cook them a bit and warm them. Whisk the egg/anchovy and pour into the warm pan. Scramble or cook as an omelette. Plate with the fruit, pour the beverages, and dream of the Andes.

Original Succotash w: Corn Mush

‘Original’ Succotash:  270 calories…  2.6 g fat…   9.3 g fiber…  18 g protein…  50 g carbs… 71 mg Calcium…  PB GF  The Mystic Seaport Cookbook  contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was [a maindish, not a side] and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.

++ ½ cup lima beans [Green Giant frozen Fordhook] ++++ ½ cup green/snap beans ++++ ½ cup corn kernels++++   ++++ ¼ cup canned navy beans ++++ 2 oz corned beef [New England style is grey because it contains no nitrates]   ++++ 1 slice cornmeal mush aka: polenta++++ sage + pepper + salt to taste [mind that the corned beef might be salty] ++

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish, and heat.  If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup of succotash, as it is very filling.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs1.5 two-oz eggs
tunacanned white beans [navy]
frozen spinachgreen onion   +   tomato
clementineshrimp
Mediterranean Vegetablesnectarine or peach
optional smoothieoptional hot beverage
optional hot beverageoptional smoothie

Dinner, single portion:

tuna steakschicken breast
red bell pepperssherry wine    +  angel hair pasta
zucchinicarrot  +  broccoli
cherry tomatoessherry wine [not cooking sherry]
olive oilBechamel sauce without cheese 
 Parmesan cheese
Sparkling waterSparkling water

St Bernard

~ me ~ 2 Comments

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.”