Second Fiddles

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.

What does it mean ‘to play or to be a second fiddle‘?  It means to be the assistant to the leader or boss, which is a good role but it means that you may not get your full share of the glory or fame from what is accomplished. Originally, it referred to seating in an orchestra: the head honcho is the Conductor, of course.  The next most important person is the First Violin [the one who plays the ‘1st Fiddle’], and below that is the Second Violin.  That’s the 2nd Fiddle: close to the fame with important work to do, but often over-looked. Tomorrow will be the birthday of an over-looked man: Roy Disney.  He was co-founder and partner in the Disney organization, playing second fiddle to his younger brother, Walt the cartoonist and media visionary. Despite the fact that Roy was a financial wizard  who brought Disney World into fulfillment and put Orlando, Florida on the map, the only human who comes to mind when you say “Disney’ is Walt.                                                                                                  Side dishes play second fiddle to the main meal. That’s too bad as they can tend to be an after-thought: boil up some peas for something green on the plate. Let’s up our game and serve some side dishes that really add some zest to the meal.

CORN-TOMATO SALSA          makes 1.5 cups 87 calories per 3/4 cup serving Lamb Kabobs w: corn relish                                                   1 cup corn kernels                                                                                                                                                       1 cup diced tomato                                                                                                                                                  2 Tbsp minced red bell pepper                                                                                                                           2 Tbsp diced red onion                                                                                                                                         2 Tbsp cider vinegar                                                                                                                                                1/4 tsp dry mustard                                                                                                                                                 1/8 tsp tumeric                                                                                                                                                          ¼ tsp sugar                                                                                                                                                                    2 dashes ground cumin

CUCUMBER RAITA               use as a side dish or in wrapsFelafel w: Cuke Raita                                                                                             1 cup non-fat yogurt                                                                                                                                                 1 Tbsp lime juice                                                                                                                                                      1 clove garlic, pressed                                                                                                                                              1 cup cucumber, seeded and diced                                                                                                                   ½ tsp ground cumin                                                      ¼ tsp salt                                                                          ¼ tsp ground pepper                                                                                       1 Tbsp fresh mint, chopped                                Combine all ingredients and use immediately or chill up to 30 minutes.

FRESH POLENTA          1 serving = 1/3 cup = 80 calories     Fish Kabobs w: fresh Polenta                                                                                                      1.25 cups corn kernels, fresh or frozen                                                                                                                      1 tsp unsalted butter                                                                                                                                         freshly-ground pepper + salt                                                                                                                                      Puree the corn in a blender until smoother in texture [it won’t be like whipped cream, but you shouldn’t see whole kernels]. Put butter in a warm pan, then add the corn, pepper and salt. Cook about 30 seconds or until it becomes thicker. From Jacques Pepin, this is excellent served with a simply prepared fish.

SIDE SALAD        Serves 1 = 36 calories, easily doubles or triples                                                                                           Haggis Spring Rolls1 cup lettuce, slice into <1/2” strips if leaves are large                                                                                 ½ oz grated carrots                                                                                                                                                   1 oz tomato                                                                                                                                                               ½ tsp olive oil, plain or flavor-infused [ex: lime]                                                                                            ½ tsp flavorful vinegar                                                   salt and pepper to taste                                                                                                                                 optional: 1/2 oz boiled, cubed beets [adds 6 calories]  

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
1 felafel patty [Stocking Up 4-I-2018] salami, thinly-sliced
tomato puree or crushed tomatoes pear
blueberries
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:

6 felafel patties pork tenderloin + honey  + garlic
lettuce  + tomatoes fresh green beans  + red bell pepper
carrot  +  beets  +  feta cheese fresh ginger  + soy sauce + canola oil
white wine vinegar + flavored olive oil crushed red pepper +   scallion
Sparkling water Sparkling water

                                                                                                                                        

SPICY II

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.

CHORIÇO PATE:   1 Tbsp = 87 calories Use in eggs or soups or as a spread on Slow Days. Azorean-flavor Eggs w: pineapple7 oz dried or bulk chorizo/choriço                                         1 tsp sweet paprika                                                  1 tbsp butter, softened                                            1 Tbsp port wine                                                       2 tsp lemon juice                                                 salt to taste                                                                     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.

ENCHILADA SAUCE   1 cup = 75 calories       Enchiladas w: winter medleyGreat 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 [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.Haggis Spring Rolls                                 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 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.Mexican Pickled Veg                     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                                                                                                       ¾ tsp peppercorns                                              ½ tsp coriander seeds                                           ½ tsp dried thyme +  1.5 bay leaves                                                                                                                                                                                                                                                                                                                                                                                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.

ROASTED VEGETABLES    Use in eggs or as a side dish even on Slow Days Fish salmon Roasted w: Vegetables                               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 egg 1.5 two-oz eggs
brandade [St Bernard 19 August, 2018] zucchini
cottage cheese  +  granulated garlic mushrooms  + scallion
peach  +  blueberries apples
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:

4 eggs  + lots of herbs venison  +  fresh/frozen cranberries
zucchini  +  onion  + broccoli blend cream  +  chicken stock
cottage cheese + plain yogurt cauliflower   + carrot
Parmesan + tomatoes  + cucumber thyme  +  mushrooms  +  dried apples
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

Sidekicks II

 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.

Fred Astaire & Ginger Rogers. Bogey & Bacall.  Roy & Dale.  These couples were meant to be together. Today would have been my parents’ 75th wedding anniversary.  They were devoted soul-mates and so I continue my series of foods that go with other foods.  Whether you are Fasting or enjoying a Slow Day, these foods, like my parents, are good sidekicks.

CHILI NON CARNE:  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Prepare it for dinner or use it for breakfast: Tostadas, Chili-chili Eggs.Tostada w: green smoothie                                                                                     15-16 oz canned red beans, drained and rinsed                                                                                                   16 oz canned tomatoes – in chunks or diced, not drained                                                                       1 cup chopped onion                                                             1 green pepper, chopped                                               2-3 tsp chili pepper, or more if you like                           ½ – 1 tsp ground cumin                                                  Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. 

COLESLAW: Perfect with hot dogs, burgers, or grilled chicken. Makes ¾ cupLime Chicken w: coleslaw               ½ cup chopped cabbage                                  2” carrot grated [makes ¼ cup]                       2 tsp Mayo Dressing made with olive oil 1.5 tsp cider vinegar pinch                                  celery seed                                                     Whisk the mayo with the vinegar and toss with the vegetables. Sprinkle with celery seed and refrigerate 2 hours.

MEDITERRANEAN VEGETABLES: Serve with eggs or folded into crepes. So versatile.Mediterreanian ScrOmelette                                      2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                                       2 cups tomato, cubed                                                      2 cups zucchini, cubed                                                 2 cloves garlic                                                                1.5 tsp oregano                                                                   ½ cup chickpeas, rised and drained            

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas. Use whatever amount you wish for this meal and freeze the remainder in 1/2-cup or 1-cup portions.

POLENTA:   Serve with Chicken and Mediterranean Vegetables Ratatouille Chicken                                                 equipment you will need:                                                  >>metal bowl of 1 quart capacity                                                                    >>sauce pan that the bowl will sit on top of, like a double boiler                                                                        >>lid for the bowl OR aluminum foil                                                                                                                        >>5”x 2.5” loaf pan, lined with cling wrap                                                                                                               ingredients: ½ cup skimmed milk                                                                                                                         1 cup water                                                                              ½ cup Polenta corn meal                                                         1 tsp Italian herb seasoning                                                directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush.                                                                                                     Scrape the mush into the lined loaf pan. Cool then refrigerate.  Cut into 6 slices. One for tonight. Wrap and freeze the rest.

WATERCRESS SAUCE:  Terrific as an add-in for egg dishes or sauces. Watercress ScrOmelette w:peaches                                               8 oz watercress, rinsed and trimmed of tough stems                                1 medium-large onion                                                           1 tsp olive oil                                                                                 1 cup vegetable stock

Put the onion in a food processor and run until completely chopped. Warm oil over medium heat and cook onions for 10 minutes or until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Run through the food processor one more time.  Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: .

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 1/2 oz smoked salmon  marinara sauce  + marinated mushrooms
 leek  capers + black olive
 dab of low-fat sour cream or plain yogurt blueberries
 dill weed + lemon juice
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Cooked salmon 3.5 oz chicken breast
 medium cucumber ¼ cup marinara sauce
 watercress sauce [27 Sept 2017] Fresh bread crumbs
 Dijon mustard  +  leek  Parmesan cheese
 4-bean salad [17 Sept 2017] Mozzerella cheese + cottage cheese
Baby greens + carrot + vinaigrette
Sparkling water Sparkling water