People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.
Catfish are a fresh-water fish found in many countries around the world, with 30 species in the USA. The states in the center-east of the country are where catfish are most likely to be. Because they are common and can grow quite large, catfish are popular sport and eating fish. Here in New Hampshire, the native species is Ameiurus nebulosus, known to scientists as the Brown Bullhead, and to locals a the ‘horned pout’ [pronounced ‘hornpout‘]. Lakes of easy access sport boats at night, trawling back and forth with lanterns illuminating the water. Everyone knows that means people are hornpoutin’. After seeing catfish at the supermarket a few years ago, and knowing that there was Cajun Seasoning in the pantry, I was seized by inspiration: Cajun Catfish Sandwiches!!
To serve two, we have slider buns, Cajun Seasoning, and 6-8 oz catfish, cut into 4 pieces. The catfish pieces are dredged in the seasoning on all sides, then pan-cooked with a bit of butter/ cooking spray/ or olive oil until done, 3-4 minutes per side. Here’s how to prepare your own seasoning:
Cajun Seasoning:4 Tablespoons A dry powder to add to soups, stews, eggs, or fish. 1 tsp salt 2 tsp garlic powder 2½ tsp paprika 1 tsp ground pepper 1 tsp onion powder 1 tsp cayenne 1¼ tsp dried savory 1¼ tsp dried thyme ½ tsp red pepper flakes
I suggest that the slider buns be toasted. For a real summer treat, serve with some form of corn, such as fresh polenta or corn-tomato salsa. Oh! Yummy! Catfish can be sustainably and environmentally raised on fish-farms, making them a good choice when you are looking for fish to buy. An excellent Summer meal.
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.
Francois Rabelais [c. 1489-1533] was a French author who was known for his satire — and his earthy wit. Some would say he went overboard, like an adolescent boy with a locker-room sense humor. In his five-volume series about the giants Pantagruel and Gargantua, he lampooned the upper classes for their conspicuous over-consumption of food. If Rabelais had lived in the late 1800s, readers would have thought that Gargantua was a parody of Diamond Jim Brady, born August 12, 1856. Having acquired a pile of money by legal and ill-legal means, he spent a pile of it on food, diamonds, race tracks, and Lillian Russell. He was obese, with the myriad health issues that go along with that. His reputation was for eating obscene amounts of food at three meals a day, with snacks in between. Despite the fact that his stomach was reported to be 5x the size of others’, there is now some doubt as to whether Diamond Jim actually did eat as his biographers claimed he did..
Our breakfast is luxurious enough for any Renaissance noble and for Diamond Jim. Brady was famous for eating beef steak at fancy restaurants. A 16-oz cut of Prime Rib was called the “Diamond Jim Cut.” Don’t eat like him, but do feel free to indulge in this fabulous filet mignon.
St Denis ScrOmelette: 144 calories 8 g fat 2 g fiber 12.5 g protein 6.4 g carbs [5 g Complex] 57 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.
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 leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries 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]
Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, ham, and mushrooms and stir to cook. Whisk the eggs with the pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The optional beverages are prepared and the fruit is plated. What a remarkable start to your day.
Filet Mignon with Tarragon: 278 calories 14 g fat 2 g fiber 28.6 g protein 7 g carbs [6 g Complex] 49 mg Calcium GF We have enjoyed this sumutious Joanne Harris recipe for years and we still turn back to her My French Kitchen to make it again. HINT: This recipe is enough for two. Worth sharing with a special friend. If serving one diner, prepare all of the sauce and save it to put in eggs at breakfast or to use at dinner.
2 tsp butter 2 portobello mushroom caps ½ tsp olive oil ½ large shallot [1 Tbsp], minced 2 Tbsp white wine 1 Tbsp heavy cream 1 tsp grainy mustard ½ tsp minced garlic 2-3 Tbsp fresh tarragon two 4-oz filet mignons 10 spears asparagus
Cook the mushrooms on both sides in butter and a spritz of cooking spray. Keep warm off the stove. Heat the oil with a spritz of cooking spray, and cook the shallots until softened. Add the wine to the pan, then simmer for 3 minutes. Lower the heat, add the cream, mustard, garlic, and tarragon. Heat long enough to warm the sauce but do not let it boil. Cook the asparagus. In a separate heavy skillet, heat a drizzle of oil and a spritz of non-stick spray over high. Cook the meat 1½ minutes/side if you like it rare or 2 minutes/side for medium. Place the cooked steak on the mushroom cap, surround it with asparagus, and top it with the sauce. This is easy to prepare and absolutely delicious.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
baked beans + ham
next Thursday, 2021-08-25,
tomato
I will present some Breakfast Beverages
apple or grapes or strawberries
Find a new favorite breakfast in the Archives
mushrooms
Optional smoothie
optional smoothie
optional hot beverage
optional hot beverage
Dinner, single portion for Monday:………………………….. single portion for Thursday:
How this Fast DietLifestyle 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.
“Diet” can mean: a) one’s usual or habitual food [noun]; b) a type of food recommended for a specific purpose; c) a way of eating sparingly to reduce one’s weight. When people say, “I’ve gained my ‘Covid 19’ and now I have to go on a diet” they mean that they are going to eat less to achieve a goal of weight loss. And then what? Can’t tell you how often I’ve heard, “We were on the South Beach/low carb/cabbage soup diet and we lost 30 pounds! And then we regained it.” That’s the trouble with ‘diets.’ You might deprive yourself of certain food groups for a while, but you can’t/won’t live like that for the rest of your life. And the weight comes back.
“Lifestyle” can mean: a) the usual way of life of a group of people [noun]; b) associated with or promoting a more desired way of living [adjective]. For a new way of eating or behaving to be ongoing, it must be something you are comfortable to be doing all your life. Can you eat this way and still enjoy a social life? If so, this is described as a ‘sustainable’ behavior. If you are thinking about altering your current “usual or habitual food” to make it so that it will be “promoting a more desired way of living,” then think carefully about the long-term. Slow, incremental weight loss is shown to be preferable to quick weight loss. Learning to eat better for life is the key.
Now you know why I refer to the way we eat as the Fasting Lifestyle. It is a way of eating that requires only two days of behavior change, in the form of eating fewer calories. Look at today’s meals — couldn’t you eat like this twice a week for the rest of your life if it meant that the weight would come off and stay off?
Cheese ScrOmelette: 154 calories… 9.6 g fat…1 g fiber… 12 g protein… 5 g Carb… 108 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PBGF What a classic. Why not eat this often?
++1½ 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. ++++ ¼ oz cheese such as Cheddar or Gruyere ++++ 1.5 oz applesauce or 2.5 oz strawberries++++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]++
Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs is set, sprinkle with cheese, fold and plate. Slice fruit, brew optional beverage, blend the optional smoothie or take it from the ‘fridge and shake it before serving.
Antipasto with chicken: 252 calories… 11 g fat… 4 g fiber… 22.6 g protein… 29 g carbs… 208 mg Calcium… PBGF This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. HINT: The recipe and photo show enough for 2 people. Invite a guest who is Fasting, too.
This generous platter serves two.
++ 2 oz roasted red pepper, without oil [I roast my own, slice and freeze them] ++++ 2 oz mozzerella, cut into ‘sticks’ [buy it in blocks] ++++ 3 oz chicken breast, cooked ++++ 5 oz tomato slices ++++ 3 oz whole green beans, steamed, drained, cooled ++++1½ oz marinated mushrooms++++ 1/3 c. garbanzo beans, drained if canned++++ 4 black olives, pitted and sliced++++ 3 slices pepperoni, chopped++++ 1 tsp flavored olive oil++++ flavorful finishing salt ++++chopped fresh herbs++
Prepare the ingredients and keep separate. Combine the garbanzoes with the chopped pepperoni. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle on the flavored oil. Be liberal with the fresh herbs.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
1 slice 70-calorie multi-grain bread
1.5 two-oz eggs + Bing cherries
strawberries +/or blueberries, fresh or frozen
3%-fat ham + leek/scallion
fat-free ricotta cheese
garlic + mushrooms
chicken liver pate OR chicken liver
Optional smoothie
optional smoothie
optional hot beverage
optional hot beverage
Dinner, single portion for Monday:………………………….. single portion for Thursday:
How this Fast DietLifestyle 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 Master Magic University and ketodietreviews who are now Following.
James Baldwin was born in Harlem on August 2, 1924. His mother was single and his father was not in the picture. Strike One. His step-father was a Baptist minister and young James had success as a preacher in his mid-teens. But he looked around Harlem and found that he was not happy. Reading was an escape and he read everything he could. In high school, he wrote for the school newspaper and was a published author by the time he was graduated. College had to wait while Baldwin worked to support his mother and his siblings after his step-father died. On the job and on the streets, he was shown that he could not succeed because he was Black. Strike Two. While working part-time jobs, he wrote essays and poems, which lead to work as a reviewer. His former religious life left him with questions about his sexuality. Strike Three. When his best friend committed suicide, Baldwin decided that he had to flee Harlem and the United States. lest he end up as a statistic. With $40 and a one-way ticket, he left for Paris in 1948. All he knew about France was from reading the works of Balzac, but he learned the language and found that felt at home there. His first novel, Go Tell It On The Mountain, was published in 1953. In a later interview, Baldwin said, “The French gave me what I could not get in America, which was a sense of ‘If I can do it, I may do it.’ ” From the other side of the ocean, Baldwin began to write more and more about racism in America and the equal rights movement. On visits to the US, he met and worked with the leaders of the movement. Plays, short stories, and essays were his way of being a ‘witness to the truth.’ Although in his last years he was a professor at an American college, he died in his little house in Provence, with its wonderful view of the Mediterranean.
For his Harlem childhood, a breakfast based on the soul-food favorite, Red Beans & Rice. For his love of France, a meal that would be at home in Provence, just like James Baldwin. Watch If Beale Street Could Talk on Hulu.
Red Beans & Rice Bake: 138 calories 5 g fat 2.4 g fiber 8 g protein 15 g carbs 54 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF Eggs are a fine vehicle for left-over foods. This combination is particularly good. Plan to make it some morning after the next time you serve Red Beans & Rice.
Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Whisk the egg with salt, garlic powder, and pepper to taste. Stir in the red beans & rice. Bake for 12-15 minutes. Plate with the pear.
Langostino with Garlic: 264 calories 3.4 g fat 9 g fiber 26 g protein 35 g carb 120 mg Calcium PB GF I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch or even dinner on a Slow Day.
1 tsp olive oil 2 clove garlic, chopped pinch of hot pepper flakes 5 oz langostino chunks or 4½ oz cleaned shrimp/prawns 5 oz broccoli florets or asparagus, cut into 2” pieces 1 cup cabbage, sliced [3 oz] 2 Tbsp dry white wine salt & pepper 15 oz tomatoes, coarsley chopped or canned diced tomatoes ¾ c white beans, rinsed and drained ½ cup fish stock
Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and pepper flakes to the pan and stir for 10 seconds or less – you don’t want to burn the garlic. Add the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and remaining fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine/shrimp/prawns and cook to thicken the broth. The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.
How this Fast DietLifestyle 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.
Alexis [Charles Henri Clérel] de Tocqueville was born in 1805, during the heady days of the post-French Revolution/Neo-Napoleonic euphoria. Despite the fact that his was a noble family and the ‘enemy’ of the revolutionaries, de Tocqueville was a pro-government man. In 1830, his family ran afoul of the regime and was exiled. But Alexis was still in favor and received a commission to visit America to study the prison system. de Tocqueville and a friend traveled extensively during 1831: from the Gulf Coast to the Great Lakes; along the East Coast, along the Mississippi; and up to Canada. He returned to France and published Democracy in America in two volumes, 1835 and 1840, to great acclaim. Sociologists, historians, and political scientists still read that work today, marveling at the acuteness of his observations and the prescience of his interpretations of American life. After publishing another work, The Old Regime and the Revolution, tuberculosis caught up with him. Alexis retired to Cannes and died in 1859. de Tocqueville said that America was and would be successful if liberty, egalitarianism, individualism, populism, and laissez-faire were in balance. Let’s keep working on that.
If ever anyone came “to look for America” it was de Tocqueville. He knew more about the far corners of America than anyone. But since he never went to New Mexico, I’m guessing he never ate roasted green chilis with eggs — but we will! Our dinner is more French: asparagus and chicken in béchamel wrapped in a galette. Alexis would feel right at home.
Green Chili Scramble: 137 calories 7 g fat 1 g fiber 11 g protein 10 g carbs 59 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PBGF Ever since his grad school days in New Mexico, Son v.2.0 urges us to put roasted green chilis in everything. The taste with eggs is classic.
Three 2-oz eggs of which you will use 1½ 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. 1½ Tbsp roasted green chilis from New Mexico 1½ oz navel orange OR 1.5 oz apple 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]
Whisk the eggs with the chilies along with salt & pepper to taste. Scramble to your taste in a non-stick-pan spritzed with cooking spray. Plate with the fruit and dream of the New Mexico landscape [Georgia O’Keefe, not Walter White]
Asparagus & Chicken Galettes: 263 calories 8.4 g fat 3 g fiber 20 g protein 29 g carbs 61 mg Calcium PB This is a delightful meal for Springtime or anytime you can get good asparagus. It is made even better by being so simple to prepare. AND it tastes good — what more could you want? HINT: Serves 2 [two] persons.
Cut asparagus in 1” pieces. If the meat is cooked, shred it into the size pieces you want. If the meat is raw, slice into bite-sized strips. Put the asparagus in water that is strongly simmering for 2 minutes, uncovered, then add the raw chicken. Continue to simmer until both are cooked. Drain off the water and save it [for soup; for baking]. If the meat was previously cooked, add it now along with the Bechamel. Warm thoroughly, adding the cooking water if too thick. Season to taste and spoon onto warmed galettes. Serve immediately with raw vegetables.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.
Jacques Pepin is a darned good chef. Perhaps it is the fact that he was formerly the Executive Chef of the Howard Johnson’s chain that caused him to promote simple-to-prepare food that is achievable for the ‘average’ cook. One such recipe, from his book Fast Food My Way, is called Summertime Pasta. [When he talks about Fast Food, he means the kind that is quick to prepare, not the type we eat on a FAST Day***. ] If ever there was a time when one wants to keep prep time to a minimum, Summer is it. It amazes me how easy this meal is on the cook and how fine it is to eat it. We dine on it ourselves and serve it to company. It is that good.
The mise en place for two servings of Summertime Pasta
Sv 4
Sv 2
3 c. tomatoes in ½“ dice 1 ½ c. zucchini in ½“ dice 1 c. white mushrooms, ½” dice 1 tsp salt + black pepper 1/3 c. extra-virgin olive oil
6 oz diced tomatoes ¾ c diced zucchini ½ c diced mushrooms ½ tsp salt + black pepper 3 Tbsp EVOO
Mix everything in a microwavable glass bowl.
6 oz pasta shells, whole wheat 2 qts water salt
3 oz shells, whole wheat 1 qt water salt
20 minutes before serving, bring the water and salt to a boil. Add the pasta and cook about 7 minutes until al dente. Drain.
Microwave the vegetables for 2 minutes or longer until they are lukewarm.
1 c. grated Parmesan cheese
½ c Parmesan
Combine the drained pasta with the warm vegetables, then stir in the cheese.
1½ c. Fresh basil leaves, shredded
¾ c. Fresh basil leaves
Plate, and top with basil.
Every meal looks delicious with edible flowers as a garnish.
If you wish, you can add chunks of chicken or grilled shrimp to the dish to add more protein. Delicious.
Snow peas are also a nice addition.
***Truth be told, I do have a version of this recipe that is fine for a Fast Day. One of these days, I will share it with you.
How this Fast DietLifestyle 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 cellulitewarriors and weightlossguide101website who are now Following.
The pantheistic Hellenes had many deities. All the usual events of nature — wind, day, night, the arrival of Spring — these could all be explained by the actions of those immortals. Zephyr was one of the four winds, representing the soft, warm West winds of Spring.Botticelli depicted Zephyr in one of his most famous paintings, The Birth of Venus. The winds lived on an island, imprisoned underground by Aeolus, Master of the Winds. There were four tunnels leading to the outside in the direction of the four Cardinal Points. At the direction of the gods, Aeolus would open one of the tunnels and release the correct wind. Unfortunately, Zephyr has been locked up again, for the kindly wind has died and the air is hot and sultry in much of North America. For us in New Hampshire, the wind of Summer is from the South-West, bringing hot and humid weather from the Gulf coast. The Greeks had no wind like that, and no deity represents it. Perhaps these ‘un-godly’ weather conditions arise from another origin….
In honor of Zephyr and his fellow winds, our foods will be light and full of air. The Pao de Queijo are a new treat for us, while the Cheese Soufflé is an old favorite.
Brazilian Breakfast: 233 calories 11 g fat 1 g fiber 11 g protein 25.5 g carbs 201 mg Calcium PB GF – if made with tapioca flour Here’s a breakfast to get a Brazillian out of bed in the morning: cheesey pao de queijo with meat and fruited yogurt.
2 pao de queijo 1 slice uncured bacon [20 calories] 2 oz fat-free plain yogurt + 2 fl oz applesauce, unsweetened Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]
Prepare the Pao de Queijo** in advance. Cook the bacon and stir together the yogurt and the applesauce. And that was simple.
PAO DE QUEIJO:makes 15 puffs. recipe from thekitchn.comEach = 79 calories 5 g fat 0 g fiber 2 g protein 7 g carbs 44 mg Calcium This is a Brazillian favorite. Easy to make, with a super taste of cheese.
1/3 c olive oil ½ c water + ½ c skimmed milk 1 tsp salt 2 c. tapioca flour OR 1 c. tapioca flour + 1 c. white whole wheat flour [yeah. I know. NOT traditional.] 2 two-oz eggs 1 c. grated Parmesan cheese
Heat oven to 450F. Place the milk-water-oil and salt in a medium saucepan and bring to a gentle boil over medium heat, stirring occasionally. Remove from heat as soon as you see big bubbles coming through the milk. Add flour and stir with a wooden spoon until you see no more dry flour. The dough will be grainy and gelatinous. Put dough in a stand mixer with a paddle attachment. Beat dough for a few minutes at medium speed until it is smooth + is cool enough that you can hold your finger against the dough for several seconds. With the mixer on medium speed, beat in eggs, one at a time. Wait until the 1st egg is fully incorporated before adding the 2nd. Scrape down sides of the bowl as needed. Beat in cheese on medium speed until fully incorporated. For small puffs, scoop dough by level tablespoons onto parchment-covered baking sheets, spacing about 1½“ apart (24/ baking sheet). For larger puffs, scoop dough with a 1 oz/ 2 Tbsp scoop, spacing about 2” apart (12/ baking sheet).
I used a 1.5 Tbsp scoop and made 15 puffs. Nice size. Place baking sheets in oven and immediately turn heat to 350°F. Bake 15 mins. Rotate baking sheets between racks and from front to back. Bake further, until puffed, dry on the outside, and just starting to turn golden-brown on the bottoms, 10 to 15 mins.
Cheese Souffle: 293 calories 19.5 g fat 1.4 g fiber 20 g protein 9.5 g carbs 290.5 mg Calcium Few foods are as amazing as a good souffle, which rises to airy heights of flavor. HINT: The recipe serves 2 [two] people.
2 egg yolks 2 egg whites ½ cup Bechamel sauce, no cheese 2 Tbsp chives/scallion green parts, snipped or sliced 2 oz Cheddar cheese, grated per serving: 1½ oz steamed or roasted green beans
Separate the eggs, being very careful not to get any yolk in the whites. Whisk the yolks with the bechamel, then stir in the cheese and chives, along with salt & pepper to taste. Heat the oven to 400 F. Whip the egg whites until they are stiff. Combine a half cup of the whites with the egg yolk mixture and gently whisk together. Fold remaining egg whites into the yolk mixture and pour into a 1-quart oven-safe dish. [I like to use a 1-quart glass casserole with straight sides, which fits in the toaster oven.] Being as gentle as possible, pour the souffle mixture into the ungreased/unbuttered/unoiled baking dish and smooth out the top a bit. Bake for 25 minutes. Cook the beans. Serve the souffle by scooping it out onto the plates. Some like a soft souffle, which will sink rapidly. I prefer mine to be cooked through yet still be creamy on the inside. Absolutely delicious!
People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.
Time was, salmon ran up the rivers of New England by the thousands every year on the way to their breeding streams. They were so common that servants had clauses written into their contracts to prevent their employers from feeding them salmon every day. By early July, there is a wonderful confluence of ingredients: fresh salmon, the new green peas, and the tiny first potatoes. These became the makings of a classic meal for a traditional 4th of July in the 1800s, before anyone had ever heard of hot dogs and hamburgers and barbecue grills. If you don’t believe me, you may consult James Beard’s American Cookery [pg.119] and the Boston Globe.
The salmon may be grilled, poached, or baked. The peas are newly liberated from their shells. The potatoes are roasted with olive oil, salt, and rosemary. A traditional [and attractive, and delicious] way to celebrate our Independence Day.
How this Fast DietLifestyle 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.
Canada Day is July 1st. It is not an ‘independence day,’ but it marks the agreement in 1867, that united Nova Scotia, New Brunswick, and “Canada” [as Quebec and Ontario were called] under one government. This was an out-growth of a conference in 1864, at which ‘confederation’ was discussed. So at last, the disparate provinces agreed to join under one name and one government. Provinces and territories from the West joined in turn. Originally, the July 1st was called “Dominion Day” and for a long time it was a celebration of ‘Canada-ness’ within the British Empire. By the turn of the century, it was a showcase for assimilation of non-Europeans. By 1967, the day became more about Canada as a melting-pot under their new flag. Canada finally became a sovereign nation in 1982. This year’s observation will be filled with mixed feelings due to the ongoing revelations of the horror of government-sponsored ‘residential schools’ for First Nations people and all the damage that caused to generations of indigenous citizens. In 1967, Prime Minister Lester Pearson said, “May the land over which this new flag flies remain united in freedom and justice … sensitive, tolerant and compassionate towards all.” Let us hope that Canada — and all nations — can live up to those words.
For any busy holiday, French Toast is a great choice for breakfast since part of the preparation is done the evening before. To cut out the shapes in the bread, we’ll use a maple-leaf cookie cutter in honor of Canada’s flag. Beef is very popular in Canada — whether pasture-raised PEI beef or steers from the high plains of Alberta — so our sliders will be just the thing.
National Holiday French Toast: 187 calories 6 g fat 2.6 g fiber 12.6 g protein 15 g carbs [4.4 g Complex] 95 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage.HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.
4 slices 70-cal whole grain bread one 2-oz egg 2 Tbsp fat-free milk per person: 1 oz strawberries, fresh or unsweetened frozen 1½ tsp maple syrup one 60-cal chicken sausage Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]
THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter — for Canada Day, I used little maple leafs. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.
The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice.
Beef BBQ Sliders: 269 calories 5.6 g fat 5 g fiber 22.6 g protein 31 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the sauce and filling have been made for you. HINT: This serves TWO. Share with a friend or save half for lunch tomorrow.
Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. NB:Each serving is three halves of slider. Plate with the vegetables. Eat with pleasure.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
2 two-oz eggs + Olive oil
1.5 two-oz eggs
tapioca flour + white whole wheat flour
corned beef + cabbage
Parmesan cheese + uncured bacon
cottage cheese + thyme
applesauce + plain yogurt
caraway seed + apple
Optional smoothie
optional smoothie
optional hot beverage
optional hot beverage
Dinner, single portion for Monday:………………………….. single portion for Thursday:
two 2-oz eggs
cubed chicken breast + dill pickle + seedless grapes
How thisFast DietLifestyle 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 My Last Diet Plan and DC/Seasons of Parenting who are now Following.
Dandelions [Taraxacum officinale] originated in Europe and have spread to all temperate regions due to Colonization. Yes, they qualify as an ‘invasive species.’ The English name is a corruption of the French ‘dent de lion’ [lion’s tooth] due to the shape of the leaf. Children love dandelions — to make flower crowns and to blow away the downy seeds in a wishing game. To people who covet a smooth green mono-culture of a lawn, dandelions are the bane of their existence: no sooner have you mowed, than the flower stalks surge upward making the lawn look irregular and raggedy. But dandelions are good for you! They are very versatile in cooking: salad, tea, pesto, soup, wine — all can be made from dandelions. Just be sure that you gather them from a lawn or meadow that has not been exposed to pesticides, herbicides, or machine exhaust gasses.
If your taste buds shy away from foods on the bitter end of the scale[ex: arugula], then you might need to mask the dandelion flavor a bit more. For the rest of us, these recipes give you a chance to eat the ‘alien invaders,’ and put those weeds to use. From morning eggs to a silky smooth soup for dinner, dandelions are on the menu.
Dandelion ScrOmelette: 147 calories 8 g fat 2 g fiber 11 g protein 9.5 g carbs 103 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.PB GF Since dandelions abound in most lawns during the early Summer, why not try them with scrambled eggs?
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 ½ cupdandelion greens 1 clove garlic 1 Tbsp cooked brown rice 1 oz melon 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]
Chop the dandelion greens and cover them with boiling salted water. Let sit 5 minutes off the heat, then taste a leaf to see if the bitterness is gone. If not, heat the water again to boiling, then take off heat for another 2 minutes. Taste again. If still bitter, drain the water, add fresh salted water and cook 2 minutes more. While that is going on, chop the garlic. Drain the dandelion greens. Heat a non-stick or cast-iron skillet and spray with cooking spray. Cook the garlic over medium for 30 seconds, then add the dandelion and rice. Whisk the eggs with salt and pepper, then pour them into the pan. Scramble or cook like an omelette. Plate with the melon and try something new.
Forager’s Soup: 271 calories 17 g fat 6 g fiber 13 g protein 29 g carbs 250 mg Calcium PB GF Here is an Irish soup made with summer greens. Did I hear you say ‘weeds’? Know that a weed is a plant that is growing in the wrong place. The cook-pot is the right place, where they are splendid. The recipe is one of Darina Allen’s from Reclaiming Ireland’s Culinary Heritage, One Roast Lamb Or Sponge Cake At A Time. HINT: The recipe makes 3 cups, enough for 3 servings.
2 tsp butter ½ c onion ½ potato = 4 oz salt + pepper
Melt butter in pot over medium-high. When it foams, add vegetables, and stir to coat. Season. Turn down to very low, put parchment paper atop vegetables, to trap steam. Put on lid and cook gently 10 mins, until vegetables are soft but not brown.
1 c chicken stock ½ c + 1/3 c whole milk
Heat stock and dairy in a saucepan to simmering. Remove parchment and add hot liquid. Simmer 5-10 mins to cook vegetables fully.
4 oz by weight = 2 c. wild greens: dandelion; garlic mustard; sorrel; chives ¼ c ricotta
Add greens + simmer uncovered 2-3 mins until greens are just cooked through (do not cover pot or overcook, or else bright green color will be lost.) Add ricotta.Purée until smooth. Taste for seasoning.
1 oz chorizo/ bacon per person
Slice chorizo and cook on low in a skillet until fat is rendered and meat is crisp, 5-10 mins. Drain on paper towels.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 
