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. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell the tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
Remember those crêpes we made last month? [November 10, 2018] Here’s a delicious way to use some of them. The recipe is from Brittany Gastronomique by Kate Whiteman.
Having had on hand some chicken meat, some apples, and some crêpes — we couldn’t resist having a go at this recipe. It was our 2nd time of cooking it.As you can see, the chicken was already cooked, so this was extra easy to prepare. The chicken/apple/cream/honey/cidre were combined as per the recipe. The crêpes, previously prepared and thawed, were gently heated before using. Fill the crêpes and serve!êServed with a simple salad, the meal is excellent. Add a honeyed cidre called Chouchenn from the Iles de la Madelaine and it is ambrosial.
How this Fast DietLifestyle 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.
In art, Jolly Old Saint Nicholas has evolved physically over the many years since he was born in the 3rd century in what was then Greece but is now Turkey. As early as the 4th century, he was shown as a normally-sized, generic bishop. And it was the same in the 1600s in England, where celebrating Christmas was frowned upon. When we get to the 1800s the Good Saint, as depicted by Thomas Nast in 1881, looks like a man who should try the Fast Diet. So does the Coke-swilling Santaof the ads beginning in the 1930s. “Miracle on 34th Street” in 1947 had him slimmer. Have you seen the ‘picture’ of Saint Nicholas, as determined by a forensic pathologist? He looks a little healthier. Santa today is still depicted as chubby, if not fat. If you don’t want to look like the ‘Nast Santa’ or the ‘Coca-Cola Santa’, with all the health problems that come with that physique, then it might be time to start Fasting. Just saying… Our breakfast reflects the Asia Minor origins of the real Nicholas. And for dinner we have the classic beef stew of Hungary where the saint distributes gifts to children on December 6. In our household, we enjoy the gulyàs every Saint Nicholas Day.
Mediterranean Bake: 288 calories 8 g fat 2.4 g fiber 14.6 g protein 38.5 g carbs 234 mg Calcium PB GF Oh! Those sunny flavors!
one 2-oz egg 3 Tbsp Mediterranean Vegetables 1 Tbsp chèvre cheese salt + pepper + large pinch of Herbes de Province 2 oz applesauce or melon 6 oz green smoothie or fruit smoothie or unpasteurized apple cider blackish coffee or blackish tea or lemon in hot water
Set the toaster oven at at 350° F. Spritz a ramekin with oil or non-stick spray and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie; plate the fruit. A fine way to anticipate the joys of Summer.
Gulyàs: 283 calories 9.5 g fat 2.9 g fiber 40.4 g protein 8 g carbs [7.6 g Complex] 42.6 mg Calcium GF This version of the famous Hungarian stew is from Craig Claiborne’s International Cookbook. HINT: The recipe makes 8 servings, so make it once and freeze in serving sizes.
2 pounds beef chuck [shoulder], cut in 1” cubes 1 Tbsp sweet Hungarian paprika 1 tsp salt + 1 tsp pepper 1 tsp olive oil 2 onions, chopped 2 Tbsp tomato paste 1.5 cups beef stock per serving: 1 oz green beans optional per serving: ¼ oz egg noodles which add 27 calories 1 g fiber 2 g carbs [simple]
Heat the oven to 300 F. Toss the beef chunks with the paprika, salt, and pepper. On the cook-top, heat the oil in a Dutch oven [large, heavy, heat-proof, covered pot] and brown the beef in batches. Move the beef around in the pan to prevent it from sticking. Add non-stick spray or a little water if necessary. Remove the beef to a plate. Add some water to the pan and saute the onions until they are transluscent. Return the beef to the pan and pour in 1.5 cups beef stock. Stir thoroughly, scraping brown bits off the bottom. Cover the pot and cook in the oven for 2-3 hours. Every hour, check the pot and stir, adding more water as needed. Taste for salt at the end. Divide into 8 portions, reserving the remainder for future meals. TIP: Freezes very well. Plate with the green beans and optional noodles. A real Winter treat.
How this Fast DietLifestyle 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 smartmike who is now Following.
Francisco Xavier was a well-traveled man! Born in 1506 in the Navarre Region, now part of Spain, he went to Paris to study theology at the Sorbonne. There he met Ignatius of Loyola and Pierre Favre. In 1534, they formed the Society of Jesus, aka: the Jesuits. Their burning desire was to take their message of religion to the world. Hearing that the Portuguese king wanted missionaries for his outposts, Xavier volunteered. Traveling by sea around the tip of Africa, he preached and taught in Goa, in Malacca, in the Maluku Islands, and in Japan. His next stop was to be China, but a fever killed him on December 3, 1552. Our meals today will follow in St Francis’ goals and journey. Since he died on an island off the coast of China, our breakfast is the Chinese-inspired Fu Yung Bake. For his pan-Asian agenda, there is the All-Asian meal of Dim Sum, with its contributions from India, Thailand, and China.
Fu Yung Bake: 294 calories 5.7 g fat 2.9 g fiber 18 g protein 41 g carbs [25 g complex] 349 mg Calcium PB Straight out of China, a no-fuss bake.
One 2-oz egg 2 Tbsp crab meat 1 tsp soy sauce 3 Tbsp sprouts [I used broccoli sprouts, but suit yourself] 2 tsp semolina flour pinch ground ginger + pinch granulated garlic 1 Tbsp scallion, sliced across for garnish 1 clementine blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Mix the crab meat with the soy sauce. Combine the semolina with the ginger and garlic powder. Lightly oil or spritz an oven-proof dish. Distribute the crab over the bottom of the dish, then sprinkle the sprouts over top. Whisk the egg with the seasoned semolina and pour over the sprouts and crab. Add salt and pepper if you wish. Bake at 350° F. for 12 minutes. Plate and top with the scallion. Enjoy with the clementine and pour the beverages.
Dim Sum: 302 calories 5.6 g fat 1.1 g fiber 32 g protein 30 g carbs 28.5 mg Calcium I like to think of Dim Sum as the Asian version of Tapas or Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.
2 oz raw chicken cubes 1 tsp prepared Satay Sauce ½ tsp creamy peanut butter 2 Momos [see Deli & Delhi, 25 Feb- 2018] 2 Wontons [see Go West 18 Feb- 2018] 2 tsp chicken stock 1 oz Chinese BBQ Pork for steamed buns [46 calories/oz] 2 oz tomato
Thaw the chicken. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Put over heat until the wontons are hot through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.
How this Fast DietLifestyle 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.
Tomorrow will be the birthday of Gertrude Jekyll, the English gardener who was born in 1843. The Jekylls [pronounced ‘GEE-kal’] were a talented and well-connected family. She chose gardening as her life’s work [how many Victorian ladies had a ‘life’s work’?] and became hugely influential in the design of garden landscapes. Her training at art school taught her to view the land with an Impressionist’s eye, to understand perspective, and to have a strong knowledge of color theory — of great importance in garden design. 400 gardens on 2 continents, 1000 articles, and 4 books have helped us to remember Jekyll to this day. Her well-crafted gardens have been restored at Munstead Wood [be sure to click this link to see the garden]. “The best purpose of a garden,” wrote Jekyll, “is to give delight and to give refreshment of mind, to soothe, to refine, and to life up the heart in a spirit of praise and thankfulness.” Jekyll’s concept of the ‘perennial border‘ is a joy to behold and set the standard for all time, whether or not you recognize her hand at work. For Gertrude Jekyll’s love of all things grown in gardens, our meals are heavy on the herbs and plants. Herbs flavor the eggs at breakfast and the dinner contains 5 vegetables [!] plus the pepper sauce. Be sure to plant herbs, even on a window sill, and to include herbs in your foods for flavor. I plant rosemary all over the garden, so pleasant is it to know that at every few steps one may draw the kindly branchlets through one’s hand, and have the enjoyment of their incomparable incense; and I grow it against walls, so that the sun may draw out its inexhaustible sweetness to greet me as I pass, said G. J.
Ricotta-Herb ScrOmelette: 294 calories 7.8 g fat 2.6 g fiber 17.6 g protein 35 g carbs 234.5 mg Calcium PB GF Easily prepared with ingredients on hand.
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 low-fat ricotta cheese, drained in a sieve overnight 1 ½ Tbsp fresh herbs – any ones you have – chopped salt & pepper 1.5 oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Whisk the cheese and herbs into the eggs and scramble or cook as a folded omelette. Enjoy with the hot beverage, smoothie, and applesauce.
Fish Kabobs: 236 calories 8 g fat 4.3 g fiber 27 g protein 22 g carbs [all Complex] 77 mg Calcium PB GF Any firm fish will work for this simple meal. The Fresh Polenta is from Jacques Pepin and it is a keeper.
3.6 g firm fish [swordfish, tuna, halibut], cut in 1-2” cubes 1 oz eggplant cut in 1” chunks, skin left on 1 oz cherry tomatoes 3/4 oz red or yellow bell pepper, cut in 1” squares 2 tsp Pimenta do Queilo or other red pepper sauce ½ cup fresh polenta*** ½ cup side salad
Combine the pepper sauce with 2 tsp water in a small, microwave-safe bowl. Toss the eggplant and bell pepper in the pepper sauce and microwave for 30 seconds. Remove the bell peppers and microwave the eggplant 45 seconds longer. Cool the vegetables and save the marinade. Prepare the polenta.*** Assemble the kabobs on skewers and brush with remaining marinade. Sprinkle with a little dalt and pepper. Broil 4 minutes, then turn the kabobs, brush with marinade, and broil for 4 minutes more. Prepare the side salad and plate to applause.
***Fresh Polenta: 1 serving = 1/3 cup = 80 calories 1.25 cups corn kernels, fresh or frozen 1 tsp unsalted butter freshly-ground pepper + salt Puree the corn in a blender until smooth [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.
Ingredients for next week:
Breakfast, single portion
1 two-oz egg + crab meat
1 two-oz egg
soy sauce + ginger + scallions
Mediterranean Vegetables [see Sidekicks II, posted 4 october, 2017]
How this Fast DietLifestyle 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.
In the dark days of WW2, Churchill and FDR needed a place to meet. News blackouts forbade revealing the location, but one clever radio reporter began his story by saying, “I was over at Rick’s Cafe the other night…” And everyone knew that he was in Casablanca. Such was the power of the popular movie of that name which was released November 26, 1942. Bogie, as cynical night-club owner Rick Blaine, and Ingrid Bergman, as resistance-fighter Ilsa Lund, were the star-crossed lovers of the tale, with Dooley Wilson singing “As Time Goes By” in the background. The plot follows several memorable characters and a classic love triangle. Who is not stirred by the scene where they sing the Marseillaise to counter the Nazis? Who is not in tears during the airport scene?
Our menu today will echo the plot of the movie. We’ll have a breakfast right out of a Parisian charcuterie, because Rick and Ilsa fell in love there and because “We’ll always have Paris.” And since the entire movie revolves around people trying to evacuate to Lisbon, our dinner will feature Portuguese Fish & Chips in honor of Ilsa and Victor’s escape.
Charcuterie Bake: 278 calories 10 g fat 3.2 g fiber 17 g protein 37 g carbs 198 mg Calcium GF One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. My Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast.
One 2-oz egg 1/2 oz chorizo sausage ½ Tbsp chèvre cheese, the creamy type ¼ tsp Dijon mustard large pinch Herbes de Province 1-1/2 oz pear blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or green smoothie or natural apple cider
Set the toaster oven at 350 degrees F. Cut the sausage into a small dice. Cream together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.
Portuguese Fish & Chips: 260 calories 6.3 g fat 4.7 g fiber 24 g protein 28 g carbs [27 g Complex] 60 mg Calcium PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwatercomes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.
3 oz tilapia or hake 1 fl. oz lime juice or lemon juice 1 egg white + 1 egg yolk 2 Tbsp white whole wheat flour3 oz sweet potato, peeled ½ tsp canola oil ½ tsp granulated garlic ¼ tsp paprika black pepper 2 oz asparagus
Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into 1/4” slices. Cut each slice into 1/4” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance.Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on to cook. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up.
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.
There are many famous saints, and Cecilia is one of them. Why? According to the Golden Legend, she was a patrican Roman who was determined to remain chaste as a commitment to Christianity. On the night of her parent-induced wedding, she told her groom, Valerian, that if he touched her he would be killed by her guardian angel. So he converted to Christianity and they lived as brother and sister. She died a martyr, as did Valerian. But the story has holes. Cecilia or Cecily lived in the 1st century or the 2nd century; in Rome or in Sicily. She is not mentioned in the early lists of martyrs and does not come on the radar until the late 5th century when Pope Gelasius wrote her name into his Book of Sacraments. In 1599, her body was found in the catacombs [no inscriptions or other identification], and as proof of her saintliness, it was not decayed. Did Cecilia exist? Probably not, according to Franciscanmedia. Even Catholic Online suggest that her Romeo and Juliet story of Platonic Love was written to counter then-popular sensual love stories writtten in Greek. At any rate, Cecilia was associated with music and inspired a flowering of tunes written specifically for church services. Cecilia is remembered more today for the music festivals and works of art she inspired, rather than for her faith. She has been depicted in music by Handel, in art by Raphael, in poetry by Dryden, and in a choral piece with words by W.H. Auden with music by Benjamin Britten.
Because both ‘sweet cecily‘ and ‘valerian‘ are the names of herbs, our meals today will feature chives, thyme, oregano, and rosemary in a symphony of flavors.
Chive-Parmesan Scramble: 300 calories 10 g fat 2 g fiber 19.5 g protein 27.6 g carbs [10 g Complex] 390 mg Calcium PB GF This is the Scramble version of my Dear Husband’s ‘Bake’ of the same ingredients. Still wonderful!
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 3 Tbsp grated Parmesan cheese 3 Tbsp minced fresh chives 1 oz kiwi fruit 5-6 oz fruit smoothie, green smoothie, or natural apple cider blackish coffee or tea or lemon in hot water
Whisk together the chives, cheese, and eggs. Turn into a hot pan spritzed with oil or non-stick spray. Scramble to perfection and plate with the fruit. Pour your choice of beverages and dig into a bright breakfast, even on a grey day.
Chicken Parmesan: 238 calories 2.6 g fat 4.7 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious.
3-½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated 1 tsp dried oregano + 1 tsp dried thyme ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade [ SAUCY, 6 December, 2017] or jarred rosemary ¾ oz mozzarella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots ½ tsp olive oil + ½ tsp red wine vinegar
Heat the toaster oven to 350°F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the mozzarella and cottage cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese/herb mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing.
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. Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which tell that tale. But once in a while your can splurge, as long as it isn’t every day. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.
American Thanksgiving is coming up so of course we will eat turkey. But an entire turkey is too much for two people with smaller appetites, so we have a work-around. We order a 15-pound turkey from our butcher at Roy’s Market and have it cut in two pieces lengthwise. The two halves are then brined. One half goes in the freezer for later while the remaining breast [skin still intact] and thigh are boned [skin to stock pot].
The leg is saved for a future meal of Turkey Leg Confit. The carcass is put into the stock pot along with the wing tip, and the giblets. [The resulting stock of course forms the basis of gravy and turkey soup]. The breast is butterflied.
Stuffing is prepared according to my mother’s recipe. Some is baked in a small dish and 2-3 cups are saved out for the turkey. Arrange the dark meat overlapping on the white meat so it forms a fairly uniform rectangle. Strew with salt. Distribute the stuffing over the meat, keeping it 1-2″ from the long edges. Roll up the meat with the stuffing inside and place the wing [For wing lovers like me!] across one end. [weight = 4.5 pounds] Tie ‘like a Genoa sail,’ says Dear Husband. Extra hands may be needed for this. This is done the evening before Thanksgiving and refrigerated. The next day, the roulade is baked at 425° F for 30 minutes, then at 325° for up to 45 minutes. Slice 1″ thick and serve with all your favorite sides. So easy to serve. The perfect way to feed two people [three if a son comes home] for one feast, and 2 meals of left-overs.
Happy Thanksgiving! We have much for which to be thankful. We need to remember that every day and help those around us who are less fortunate.
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.
Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15. Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year. When she was a young woman, she couldn’t imagine wanting to be 40! Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye. We often quote her aphorisms. She is still with us. Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings. Here’s to wonderful memories of my wonderful mother.
Kippered Eggs: 294 calories 9.4 g fat 2.7 g fiber 18 g protein 34 g carbs [31 g Complex] 217 mg Calcium PB GF Kippers are traditionally 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 0.4 oz kippered [smoked, salted, dried] herring ¼ tsp dried mustard 1 tsp lemon or lime juice 4 sweet cherries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon
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. The beverages are a nice counterpoint to the savory richness of the eggs and herring.
Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with a few busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.
3 pound whole chicken, preferably a fowl for greater flavor, although you will get more meat from a fryer ½ cup onion, chopped 1/3 cup carrots cut as coins ½ cup celery, chopped bay leaf + 3 peppercorns 1.5 tsp Worcestershire sauce 2 Tbsp white whole wheat flour 4 dumplings [see ..Not by Bread.. II-7-’18] per person:¼ cup green peas
Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume. You could stop here. HINT: save any remaining stock and chicken for excellent soup. You could stop here.
Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.
How this Fast DietLifestyle 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 Kanhaiya L. who is now Following.
Here we are on the other side of Fall: it is darker, the color is gone from the leaves, and as Ned Stark would say, “Winter is coming.” And yet… along comes a warm day or two to get our hopes up. “Indian Summer,” as it is called around here, is a spell of warmer weather following the killing frost. One can imagine the early Europeans, trying to hack an existence out of the New England landscape, going into despair as the cold weather arrived. “This is not like England,” they’d moan. “We should have more time to get ready for winter!” “Not to worry,” their First Nations allies [at that point in time they still had not thoroughly alienated the locals] would rejoin, “There will be more warm weather.” And since they were correct, the Europeans dubbed it Indian Summer. The Old Farmer’s Almanac says that it begins this year on November 12, so let’s enjoy it. In honor of those warmer days, we will enjoy some foods of summer once again. Breakfast will include melon, which is available Summer and Fall, paired deliciously with prosciutto which is the product of Autumn. For dinner, a chance to grill again by putting tuna and summer vegetables on the flames. And although we are talking about Fall in northern New England, these recipes will whisk you off to a sunny Mediterranean diet.
Prosciutto & Melon Plate: 266 calories 7.3 g fat 2.2 g fiber 23.6 g protein 36 g carbs [24 g Complex] 294 mg Calcium PB GF Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper-close bags in the refrigerator.
4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.
Tuna with Grilled Vegetables: 244 calories 7 g fat 3.9 g fiber 29 g protein 14.6 g carbs [10.6 g Complex] 32.5 mg Calcium PB GF The recipe comes from the Fast Diet Book and it is wonderful. An exemplar of the Mediterranean Diet.
6 oz tuna steak 4 oz red bell peppers 5 oz zucchini or summer squash 2 oz cherry tomatoes 1 tsp olive oil splash of lemon juice
Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.
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.
Crêpes** are one of the most versatile foods: for breakfast, dinner, or dessert there is an infinite variety of ways to fill, top, and eat them. They are the French version of the Mexican tortilla. Slow Days or Fast Days, crêpes are easy to prepare and easy to eat. I hope this photo essay will inspire you. **In Brittany, France where this food originated, there are two types: the ‘galette’ which is made with buckwheat flour [like the recipe that follows] and the ‘crêpe’ which is made with all-purpose wheat flour. Lest my Breton ancestors roll over in their graves, I will make that distinction.
The ingredients are straightforward. The more difficult item would be buckwheat flour, but you might be able to find Bob’s Red Mill brand. Here are the ingredients:
[The liquid in the Pyrex cup is 1.75 cups of ‘water’, but I use water drained from cooking vegetables and/or potatoes for more nutrients. That’s why it looks as it does.] Next you combine the flours and slowly whisk in the water.
Then whisk in the eggs, followed by the salt.
Now whisk it as if you meant it for a few minutes, until the batter runs off the whisk ‘in ropes.’
Cover lightly and let the batter sit on the counter for 30 minutes to 2 hours. It could sit in the refrigerator over night, if you wanted to use it the next morning.
Whisk again before using. Next, I heat two 8″ cast iron pans. They are well seasoned and that is important. Put a little butter in each pan, then use a paper towel to wipe the butter over the inside of the pan. Save the paper towel for later.
Now you’ll need a pot holder and a 1/4 cup measure. Hold the skillet handle in one hand and use the 1/4 cup measure as a dipper to scoop up some batter. Pour most of the batter in the pan while you tilt and tip the pan in such a way that the batter spreads over the bottom. This might take some practice, but you do not have to get them thin or perfectly round. Cook each crêpe until the edges dry and lift from the bottom. You may notice little bubbles or holes on the crêpe. These 3 things tell you it is time to turn them.
Did you notice that the crepe is not perfectly formed? It is rustic! Take each crêpe from the pan and lay them on a tea towel to cool. Every 3 crepes, wipe the paper towel with the butter on the bottom of the skillet. Keep going until you have used all the batter or freeze what is remaining to cook and use later. HINT: I usually cook more crêpes than I’ll need for a recipe, then freeze them in a zipper bag.
As you can see, the chicken was already cooked, so this was extra easy to prepare. The chicken/apple/cream/honey/cidre were combined as per the recipe. The crêpes, previously prepared and thawed, were gently heated before using. Fill the crêpes and serve!
êServed with a simple salad, the meal is excellent. Add a honeyed cidre called Chouchenn from the Iles de la Madelaine and it is ambrosial.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 
