terrific recipes for Intermittent Fasting

Georges Feydeau

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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.

A “French Bedroom Farce” is a special sort of play — full of mistaken identities, slamming doors, convoluted plots, unfaithful lovers, and lots of humor. No one wrote them better than the playwright Georges-Léon-Jules-Marie Feydeau. He was born into a literary family in Paris in 1862. His father, a financier, wrote a novel that scandalized the archbishop — which guaranteed splendid sales. Young Georges was stage-struck from an early age. At boarding school, he organized a theater troupe. His first play was staged by an amateur group in 1882, and the professional debut of a different show was in 1883. A newspaper critic called it “a very witty fantasy”. As a member of a theater troupe, he staged his first hit in 1886 and the audience was rolling in the aisles with laughter. After a few failures, Feydeau took time off to study the plays of famous farceurs of previous years. That honed his style, and from 1892-1914 his plays were hits. Feydeau did not invent the genre of the farce, but he perfected it. One critic observed that “A typical plot establishes in Act I the need for secrecy on which the subterfuge and duplicity of the leading characters will depend; in Act II we move to a public meeting place – most notoriously a hotel of not very savoury reputation … Act III restores things to a somewhat precarious status quo.” He gave audiences what they wanted: bourgeois characters with foibles like their own, convoluted plots that were a bit risqué, story lines that poked fun at the cheating husband and the nosy wife, and a comfortable way to spend the evening at the theater with one’s spouse. “La Dame de chez Maxim” was his most successful play for French audiences. His works were translated and produced internationally, with “A Flea In Her Ear” being the most popular play in English. [I love that play!!] In later life, Feydeau took time off for his painting hobby, while his wife spent unwisely, and he incurred gaming debts. The couple divorced, and Feydeau was sent to a sanatarium with dementia. His work fell into obscurity after his death on June 4, 1921, but was revived by the  Comédie-Française in the 1940s. Today, Feydeau ranks with Molière as one of the great comedy-writers of France.

Feydeau’s plays always kept audiences laughing, so our breakfast will contain ‘Laughing Cow’ cheese. Feydeau’s plots were full of confusion and trickery, so our dinner turns the tables on a familiar soup, Gazpacho — because this version has no tomatoes and it is green!

Laughing Herb Omelette: 155 calories… 7.6 g fat… 1.4 g fiber… 11 g protein… 9 g carbs… 82.4 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I’m a big fan of Vache Qui Rit cheese. It is fine to eat as is, but as a low-calorie ingredient, it is super!

+++ 1½ 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 section Vache Qui Rit [Laughing Cow] cheese ++++ 1½ Tbsp fresh herbs ++++ 2 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait  [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] +++

Whisk the eggs and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, shake up the smoothie, pour your hot beverage and laugh along with the cow.

Green Gazpacho with Shrimp: 279 calories… 19 g fat… 2 g fiber… 13 g protein… 11 g carbs… 56 mg Calcium…  PB GF Martin Walker’s policeman, Bruno, prepares this dish, and you might wish to as well. HINT: The recipe makes 3 cups of soup, to serve three [3] people.

1½ green peppers [9 oz] cut in ½” dice +++++++++++++++ 3 fl oz dry white or rose wine Put 1/3 of peppers in a blender with wine. Pulse a bit, then add 1/3 more peppers and pulse again. Add remaining peppers and pulse.
½ large cucumber [5 oz] cut in ½” dice Add the chopped cucumber and pulse a few times.
75 ml/4 Tbsp good olive oil ++++4 tsp white wine vinegar ++tarragon sprig ++2 cloves garlic, chopped ½ cup onion, chopped+++++salt & pepper to tasteAdd these ingredients and blend until soup is still a little chunky. Pour into another container and chill 30+ mins.
Per serving: 2 oz small shrimp +++piment d’espletteSprinkle shrimp with piment and cook. Pour soup into a serving bowl and top with cooked shrimp.

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

1 two-oz egg = US largeOat Bannock: rolled oats, flour, milk, butter
slicing tomatoapplesauce, unsweetened
1/2 multi-grain sandwich thin [60 calories]smoked salmon
‘Canadian’ bacon or thinly-sliced round hamlow-fat vanilla yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

12 oysters + butter1 qt beef broth + carrots
leeks + fennel bulb + applerutabaga/yellow turnip + onion
bleu cheese + egg white + fennel frondsparsnip + ‘quick’ pearled barley
optional: pie crust but NOT Gfcabbage + herbs
Sparkling waterSparkling water

End of an Era

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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.

On January 22, 1901, the Victorian Era ended when Queen Victoria died at the age of 81. She had been on the throne for 63 years, surpassing Henry II as longest-serving monarch of Great Britain. The Victorian Era began when the 18-year old ascended to the throne, enchanting the populace with her youth and charm. When she married her beloved Alfred, they became the Model English Family, setting the tone for stability and morality. After Alfred’s early death in 1861, Victoria wore mourning clothes for the rest of her life, becoming a sad and secluded widow. She set the style for mourning attire and popularized jet as a gemstone suitable for a widow. Victoria’s many offspring married into royal families around Europe, and her grandchildren were rulers in turn: Kaiser Wilhelm II of Germany, Empress Alexandra of Russia, Queen consort Marie of Romania, Queen consort Victoria Eugenie of Spain, Queen Sophie of Greece. Victoria was truly ‘Grandmother of Europe.’ She reigned so long that few had known another monarch, and she left her stamp on her country and on English rule around the world. Now, to be called “Victorian” is an insult, meaning stodgy, old-fashioned, and prudish. Yet so much progress was made during Victoria’s reign that the mind boggles. Victoria’s strict plans for her funeral created the blueprint for state funerals in the UK to this day: full military honors, the coffin on a gun carriage, a long procession through London, burial at Windsor Castle. In her last years, the queen was confined to a wheelchair and could not see well due to cataracts. She died of a stroke at the royal retreat on the Isle of Wight.

When Victoria was on the throne, it was said that “the sun never set on the British Empire.” That, of course, was because British possessions spanned the globe. Our meals come from the two largest colonized lands: one by size [Canada] and one by population [India]. Both have since gained independence but are still members of the Commonwealth of Nations.

Maritime Bake:  155 calories 6.5 g fat 1 g fiber 16.6 g protein 6 g carbs 84 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the Herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.

1 two-oz egg   ½ oz salt cod [cover with water and soak 30 minutes]             1/8 oz Cheddar OR ADL brand “Old/Fort”, grated  1 tsp dried savory               ½ Tbsp dry potato flakes + 1 Tbsp water  pepper to taste   2 oz strawberries           Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces.            Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Tandoori Fish Curry w/ Naan:  294 calories 12 g fat 5.5 g fiber 18.6 g protein 29 g carbs 69 mg Calcium  PB  An easy recipe, made from some off-the-shelf ingredients, that packs a lot of flavor into a meal. The naan is fun to make at home. If you have access to purchased naans, pay attention to the calorie count so it ‘fits’ our needs – cut the naan smaller if needed.

3 Tbsp ‘tandoori simmer sauce,’ purchased  3 Tbsp low-fat coconut milk, purchased        2.5 oz haddock or other firm-fleshed fish  ½ cup small broccoli florets 1.6 oz carrots, sliced as coins   1 oz red bell pepper, sliced  1 naan bread @ 92 calories 

Put the sauce and coconut milk in a saucepan with a little water. Add the vegetables, cover the pan, and simmer until almost cooked. Break the fish into pieces and lay it on top of the vegetables. Cover and continue to simmer another 5 minutes until the fish is cooked. Warm the naan and serve. Delicious.

Following the Feast

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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 Sharon, Diane, and leelscooks who are now Followers.

There are many festive occasions which involve lots of special foods and which invite us to gather in a convivial setting with family and friends and over-eat.  Then comes the day of judgement when we get on the scale and find out how much damage was done by all the fun.  The solution? A Fast Day! You might want to do that the day after the feast [thus having an extra Fast that week] or wait until your next usual Fast. Another strategy would be to have either a Fast breakfast or Fast Dinner the next day to minimize the calorie intake. For tomorrow’s meals, reuse some of that turkey and stuffing for breakfast and do something completely different for dinner — lobster, anyone?

Turkey/Stuffing Bake:  279 calories   6 g fat   2.5 g fiber   15.6 g protein   38.7 g carbs   217.5 mg Calcium    GF- if using GF bread   Another in the dinner-for-breakfast series, and perfect for after a roast turkey dinner.Turkey-Stuffing Bake

1 two-oz egg                                                                                                                                                             ½ oz turkey breast                                                                                                                                                  ¼ slice of 70-calorie whole-grain bread [¼ oz]                                                                                              1 Tbsp onions                                                                                                                                                                   1 Tbsp celery                                                                                                                                                   rosemary + thyme + sage + salt + pepper                                                                                                           ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                            nearly-black coffee or tea; or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown. Meanwhile, slice the pear and prepare the beverages. 

Lobster a l’Armoricaine:  282 calories   3 g fat   2.5 g fiber   21.5 g protein   12.2 g carbs   142 mg Calcium  PB GF   No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.Lobster a l'Armoricaine

3 oz lobster meat, cooked or uncooked                                                                                                                        2 Tbsp shallot, minced                                                                                                                                                      ½ clove garlic                                                                                                                                                             1 oz cognac or other brandy                                                                                                                                                                            2 oz dry white wine [not cooking wine]                                                                                                              ½ cup tomato, diced                                                                                                                                                1 tsp tomato puree [not paste]                                                                                                                            1 Tbsp half & half [blend cream in Canada]                                                                                                            1 Tbsp Gruyère cheese, grated                                                                                                                                            1 oz broccoli florets                                                                                                                                                    1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then flame the contents off the heat until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let it boil lest the sauce separate. Meanwhile, cook the vegetables. Pour the sauce over the lobster and top with grated cheese. Heat under the broiler or in an oven until bubbly.  Plate with the vegetables.

Chick-Chick-Chick

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How this Fast Diethttp://the fast diet.co.ukLifestyle 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.  Start today with the help of a few pointers: http://www.cheatsheet.com/health-fitness/things-you-can-do-on-sunday-to-lose-weight-all-week.html/?a=viewall

Out in the henhouse, the chickens are laying well. The New Hampshire Red birds give us brown eggs daily and the Ameraucana birds have been giving us eggs in a lovely shade of blue. Our little flock of Meat Kings [birds to raise for eating] are growing up fast.  They are living the good life in their spacious house.  Eggs are good for the Faster, since they are high in protein and Calcium as well as being low in calories. Chicken meat also contains high-value protein, is low in fat and has no carbs.  For non-meat eaters, there is the Chickpea, another favorite source of protein, although higher in calories and carbohydrates.  With eggs, chicken meat, and chickpeas, one can Fast very well. “Here, chick-chick-chick!”

Chicken Provinçal Bake: 280 calories  5.4 g fat   3 g fiber   15 g protein   39 g carbs   221 mg Calcium   PB GF What wonderful flavors! Based on the dinner of the same name.

chicken provincal bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                     ½ anchovy [use canned fillets] rinsed and chopped                                                                                    1 Tbsp low-fat cottage cheese                                                                                                                                ¼ oz cooked chicken breast, minced                                                                                                      thyme, rosemary, pinch red pepper flakes                                                                                                                                  1 oz strawberry                                                                                                                                                        5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F. Whisk together the first 6 ingredients,  and pour into the ramekin. Bake for about 15 minutes while you plate the fruit and prepare your beverages. Great way to start the day.

Chickpea Ragout with Halibut:    GF PB    A delicious way to enjoy seafood.   nb: entire batch of Chickpea Ragout has 484 calories, so divide into portions                          divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium       divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs 26 mg Calcium

Halibut w: Chickpea Ragout

This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein.              ½ tsp olive oil                ½ cup diced onions                         ½ cup scallions, chopped                               1 Tbsp garlic                       2 cups diced tomatoes, fresh or canned and drained                                         1 and ½ cup chickpeas, drained and rinsed if canned   [I like Goya brand]                                                                            ½ cup chicken stock                     ½ tsp salt + ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

Now add the fish and procede as directed.                                                                                                       4 oz halibut [if fish is raw, add to the pan along with the tomatoes and chickpeas]  TIP: if you don’t have halibut, substitute one of the fish listed below:

4 oz swordfish [if fish is raw, add to the pan along with the chickpeas]                   4 oz salmon [if fish is raw, add to the pan along with the chickpeas]                        4 oz smelts [if fish is raw, add to the pan along with the chickpeas]                           2 oz shad [if fish is raw, add to the pan along with the tomatoes and chickpeas]