Burns Day

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Dan Henry and HealthAndNutritionAdvice and nutritionalconsultants and healthylifemechanism and Jim Stanson and Cool Products Trending who are now Following.

Burns Day, January 25, is one of those celebratory days which demands that certain foods be eaten. What foods? In general, anything Scottish. In particular, haggis [Burns wrote a poem in praise of haggis]. And why is that? Because it is the birthday of Robert Burns, born 1759. From his humble early life, he became a literary star and assisted in a revival of the Scots language and culture. Snooty Englishmen who had looked down upon the Scots, read his poetry and sought after tartan designs to wear and for home decoration. Of course Queen Victoria’s love of the Scottish Highlands since 1848, helped too. But it was Burns, in 10 short years of writing about what he knew best, living large, and loving widely, who spoke to our hearts and so is remembered.

On Burns Day, it will be oat bannock at breakfast, a family favorite. For Burns Night dinner, Cock-a-Leekie Soup, which Burns would have remembered fondly from his childhood.

Bannock & Bacon:  143 calories 3.5 g fat 1 g fiber 12 g protein 14.6 g carbs [10 g Complex] 15 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB  For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.

3 two-inch bannock 2 slices Hormel Canadian Bacon OR Jones brand Canadian bacon [similar to back bacon of 60-70 calories] ½ cup applesauce, unsweetened Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. We like to dip the bannock in the applesauce. Simple and delicious.

Cock-a-leekie soup:  202 calories 4 g fat 3 g fiber 13 g protein 22 g carbs 44 mg Calcium  PB GF   This Scottish farmstead soup goes back to the middle-ages, as you can tell by the Old World, Northern Europe ingredients. The ‘cock’ refers to a rooster, which can be eaten only if stewed for soup. This delicious recipe is from Graeme Taylor.  HINT: Makes 11 one-cup servings.

Preheat the oven to 200˚c/ 400 F
2 leg quarters + 1 back = 1 #
9 oz water
Roast chicken pieces ~ 30 minutes in a heavy-bottomed pot. Pour water over chicken until it is covered. Bring to a boil and then simmer for 1 hour, in oven or on stovetop to produce stock.
1 onion, chopped = 1cup
2 leeks, sliced = 1.5 oz
2 carrots, chopped = 3 oz
12 prunes, chopped 
2 sprigs of thyme + 1 bay leaf ½ tsp salt + grindings of pepper
Add in the vegetables, prunes, herbs, salt, and a good grinding of pepper. Cook until vegetables are tender, around 20 minutes. Remove the chicken pieces, take the meat from the bones and stir meat back into soup. Remove and discard the thyme and bay leaf. Strain the soup through a collander into a bowl, saving the soup solids and the stock. 
Cool and skim the fat from the top of the stock. I ended up with 3½ cups stock. Reunite solids with the stock. Check for seasoning and let sit in the pot for 8 hours+. Portion and freeze what you don’t serve today.
Per serving, 2 Tbsp quick barley Stir barley into the pot. Simmer, covered, for 8 minutes. Serve.

Hometown Heroine: Dunbar

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Agnes Randolph was the second wife of Patrick, 8th Earl of Dunbar. She was a lady of noble birth who knew the ins and outs of society and feudal life. All her wit and savvy were called into play during a pivotal time in her life. It was 1338, and the English continued to invade Scotland. The Earl of Salisbury thought it would be a simple thing to take Dunbar Castle, a strategic coastal location. Salisbury knew that Earl Patrick was fighting far away and that the Castle was in the hands of only a few men at arms and Lady Agnes. First, he asked for her to surrender. She cannily played the “Little Wifey” card — I can’t surrender without discussing it with my husband and he’s not home now. Next, Lord Salisbury hurled rocks at the Castle with catapults. Every day they bombarded, every day Lady Agnes and her ladies came out and dusted the battlements with their fine embroidered handkerchiefs, as if the damage were a minor housekeeping annoyance. Then, the English deployed a great battering ram, nicknamed ‘The Sow,’ at the gate. Lady Agnes had her men throw the catapulted rocks over the ramparts, breaking the Sow and dispersing the soldiers below. As they scattered, Agnes remarked, “Behold a litter of English pigs.” The siege dragged on and the English thought that the Scots were out of food, but they were resupplied at last via the ocean gate by Sir Alexander Ramsey. Ever the gracious hostess, Lady Agnes sent bread and imported wine to the English commander, so he could ‘share’ her table. Lastly, the English captured Lord Moray, Agnes’ brother. They dragged him in front of the gate and said they would kill him if the Castle were not surrendered. “Go ahead,” replied Agnes, knowing the weak point in this argument, “since he has no heirs, then I will become the head of the Morays.” Seeing they had no advantage, the English let her brother go. [Luckily Brother knew that Agnes was playing a role and did indeed value his life] After five months of siege, Lord Salisbury packed it in and left. As his men marched away, they chanted a cadence call to honor Agnes who had defeated them: “Came I early, came I late, I found Agnes at the gate.” Sir Walter Scott declared that Lady Agnes had earned a spot on the list of Scottish heroes.

Few foods are as Scottish as haggis [lamb sausage with oatmeal binder] and salmon. Today’s meals feature them both.

Haggis ScrOmelette:  172 calories 9 g fat 1 g fiber 13 g protein 9 g carbs 50 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  Haggis could be described as a Scottish lamb sausage. Some of the variety meats in the original recipe are not available, so this is an Americanized version. [Regrets to my Dunbar ancestors.]

Three 2-oz eggs of which you will use 1-½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1-1/2 Tbsp haggis   2 oz applesauce, unsweetened  OR 2 oz pear Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Spritz a non-stick pan with olive oil or non-stick spray. Whisk the eggs with the haggis, and salt & pepper to taste and scramble or cook as an omelette in the pan. Plate with the applesauce and pour the beverage of choice. A gateway to Scottish cuisine.

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 meal. SO much flavor!!

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice or fish stock 2 Tbsp milk ½ tsp cornstarch ½ tsp dill pinch nutmeg + pinch cayenne ¼ cup peas 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 an additional 15 seconds. Whisk the cornstarch into the milk and clam juice, then add to the leeks. Cook until it becomes thicker. Take pan off the heat and add dill, cayenne, nutmeg and peas. 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!

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

two-oz egg + feta cheesewhite whole wheat flour + butter
olive oil + frozen spinachbaking powder + buttermilk
mushrooms + milk + garlicapple + sesame/poppy seeds
white whole wheat flourcamembert cheese +cream of tartar
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

felafel pattiespork + beef + meat stock
fresh tomato + red onionPiment de Queijo or other hot sauce
orange or yellow bell peppercarrots + kale
lemon juiceturnip + cabbage
Sparkling waterSparkling water

Alexander III

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

Thomas the Rhymer [1220-1298], a poet and sooth-sayer, whom some said had lived with and gained wisdom from the Faery Folk, was flippantly asked by Lord Patrick Dunbar what the weather would be the next day. Thomas answered that on the next day a strong wind would shake the kingdom of Scotland. When the next day was fair and mild, the nobleman scoffed, saying that Thomas was no prophet. Then it was learned that King Alexander III [1249-1286] had died in a riding accident. The wind that shook the kingdom was the lack of an heir for Alexander’s line, leaving the country without a strong leader. Crowned on July 13, 1249 at age 21, Alexander had been a good king, dealing shrewdly with the English and ousting the Norsemen from the Western Isles, uniting Scotland. After his death, arguments broke out among 13 families, each vying for the crown making Scotland weaker as England grew stronger. War with England followed, with William Wallace and Robert the Bruce trying to unify the kingdom. Eventually, England won and kept its thumb on Scotland for centuries. A strong wind indeed.

The tattie scone is a typical item on the Scottish table, although not in Alexander’s time, since potatoes were introduced into Scotland in the 1600s. Our dinner selection is very true to his time, as every ingredient was eaten in that era — the smoked haddock came in with the Vikings; the cheese and spices from the import trade; the cabbage from the kitchen garden, and the Béchamel Sauce nods to the strong historical connection between Scotland and France.

Tattie Scone with Egg: 145 calories 5 g fat 2.6 g fiber 8.7 g protein 18.4 g carbs 87 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB  Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make with left-over boiled potatoes.

One 2-oz egg 1 tattie scone*** 2 oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

***TATTIE SCONES  makes 3, each at 43 calories 1 Tbsp egg white ½ cup mashed potatoes, no milk, no butter 1 Tbsp white whole wheat flour 2 Tbsp milk ¼ tsp salt ½ tsp baking powder Combine all ingredients so that it looks like thin Cream of Wheat.  Measure ¼ cup portions and pour into a heavy skillet which has  been well-seasoned or spitzed with non-stick spray. Spread out  the batter to about 4.5” diameter. Cook slowly on one side until  the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.

Prepare the Tattie Scone [HINT: Do this the night before and cook them, too.] and keep warm or re-warm. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost instant, if you made the scone beforehand.

Finnen Haddie & Cabbage:  287 calories 12 g fat 6.7 g fiber 25.7 g protein 18 g carbs 250 mg Calcium   PB GF – if using GF flour in the Bechamel  The flavor of smoked haddock is so marvelous that it elevates the humble cabbage to new heights.

3 cups sliced cabbbage and/or kale 1/3 cup [100 ml] Bechamel sauce, without cheese   nutmeg 2.5 oz finnen haddie [smoked haddock], skin removed ½ oz Brie or Camembert cheese, chopped

Cook the cabbage, covered, in boiling water for around 10 minutes. Drain, saving some of the water. [use remaining water for baking] Place the Bechamel, 2-3 Tbsp of the cabbage water, and the finnen haddie in a pan and simmer for 10 minutes. Remove the fish and break into pieces less than an inch in size. Add the cooked cabbage to the sauce with a sprinkle of nutmeg, and stir until well-combined. Add the fish and turn into an oven-safe dish. Strew the cheese bits on top and bake at 375 F for 10 minutes or until the cheese melts. Sigh. Delicious.

Uniformitarianism

How this Fast Diet  Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Never heard of ‘uniformitarianism‘ before? Neither had anyone until July 4, 1785, when it was proposed by doctor/farmer/geologist James Hutton. This Scottish amateur scientist returned to run the family farm after the death of his father. Caught up in the scientific and intellectual zeitgeist of the Age of Enlightenment and the Scottish Enlightenment, Hutton applied science to farming. Noticing that crops grew better in certain places, he started to analyze soils and rocks. Observing erosion, he saw that even a small stream would carry away soil and sand, only to deposit them after meeting a larger body of water. From there he began to look at rock layers in a new way. Scientists of the time thought that violent cataclysms [volcanoes, earthquakes, floods] formed the rocks of the Earth in fits and starts. Hutton disagreed. He said that just as gradual changes happen today, causing layers of sand to build up at the bottom of a pond, the rocks of the Earth were formed gradually and uniformly, over time, to create the layers of rocks such as those we see in the Grand Canyon in Arizona. In short, “The present is the key to the past.” This brilliant idea was a major breakthrough in the science of geology and the study of the Earth’s history. Bravo, Hutton!

The way you have eaten in the past is the key to your weight today. Fasting can change your eating habits and your weight. Todays menu features kippers and eggs, no doubt a staple on the Hutton family farm. Dinner contains another favorite of thrifty Scots: haggis. Do not fear it — it is a form of lamb sausage and in spring rolls it defies expectations.

Kippered Eggs: 152 calories 9 g fat 0.8 g fiber 12.6 g protein 5.8 g carbs [5.2 g Complex] 56 mg Calcium  NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF Kippers are tradionally served with eggs, but why not have them in eggs? We did and it is terrific!

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  0.4oz kippered [smoked, salted, dried] herring ¼ tsp dried mustard 1 tsp lemon or lime juice 4 sweet cherries  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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. A delightful meal.

Haggis Spring Rolls: 262 calories 12.8 g fat 2.8 g fiber 23 g protein 26 g carbs 41 mg Calcium The first time I enjoyed these was at the Whiski Rooms in Edinburgh, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval, so it can’t be that weird .

4 six-inch rice spring roll wrappers/skins 8 Tbsp haggis filling see Spicy from 12-Sept-’18 1 cup lettuce leaves sliced into <1/2” strips 1/2 oz carrot, grated 1 tsp flavored olive oil + 1 tsp red wine vinegar + finishing salt 1.5 tsp Thai hot chili sauce + ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside]

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place onespring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1stturn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis, cue the bagpipes.

Ingredients for next week: 

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg1 two-oz egg  + Melon
low-fat cottage cheese4″ diameter thin ham slices
radish sprouts/microgreens
corn kernels, fresh or frozen
avocado + blueberries
red sweet pepper + Sriracha
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

fish stock + 2% milk
2 slices 60 calorie bread
cod or hake fillets
bacon [American streaky]
potato + bacon
lettuce + tomato
onion + parsley
Baby-Bel cheese
Sparkling waterSparkling water

Spirit of ’45

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 Byunga who is now Following.

On April 16, 1746, the Scots army was defeated by the English at the Battle of Culloden, ending the Jacobite Rising.  Since 1745, Bonnie Prince Charlie [Charles Stuart] had been raising an army and razing towns held by the English.  The goal was to put a Catholic Stuart back on the throne of England and ScotlandOften depicted as a fight between the rag-tag kilted Highlanders vs the might of the German king of England [George II], the sides were more evenly matched than that.  The end came due to lack of supplies, poor battlefield conditions, and some good soldiering by the English: it was a slaughter.  The romance of the doomed Young Pretender was perpetuated and Scots clung to it with a wish for independence [Braveheart revisited].  It has brought us “The Skye Boat Song,”  the novels and TV series Outlander, and Drambuie liqueur.  We will start our day eating Scottish bannocks [in honor of the 1314 battle at Bannockburn] and end with the quintessential Scottish comfort food, Cullen Skink.  Alas for the ‘King over the Water’.

Bannock & Bacon:  284 calories   3.8 g fat   3.2 g fiber   18.7 g protein   43.6 g carbs [33 g from fruits/vegetables]  176.5 mg Calcium  PB   For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.

Bannock & Applesauce

3 two-inch bannock [see …not by Bread… 7 feb 2018]                                                                                   2 slices Canadian Bacon — Jones brand   [‘back bacon’ of 60-70 calories]                                                           ½ cup applesauce, unsweetened                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. HINT: if you prepare and bake extra bannock, they freeze well or can be used for a meal later in the week. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the optional beverages. Simple and delicious.

Cullen Skink:  228 calories  4.5 g fat  2.9 g fiber   26 g protein   20 g carbs   161 mg Calcium PB GF  We found this old Scottish favorite to be divine!!  Despite the low calorie count, it is very satisfying.  Comfort Food with a Scottish dialect.

Cullen Skink

3 oz finnen haddie [smoked haddock]                                                                                                              3 oz milk                                                                                                                                                                 small pinch ground cloves  +   bay leaf                                                                                                                 ¼ cup onion, chopped                                                                                                                                          2 oz potato, diced                                                                                                                                                          2 oz asparagus in 1- 2” slices                                                                                                                       parsley                                                                                                                                                                optional: 1 tsp butter

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree, and heat the mixture. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!