Marina of Antioch

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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.

Do you know of Saint Marina? If you were among the faithful of the Eastern Orthodox Church you would know her name and her fame. But the Western world knows her as Margaret. Her life was short but full of struggle to keep her faith. Marina was born in Pisidia ad Antioch in Asia Minor [Turkyie] in the 3rd Century. Her family were Roman citizens, her father was a priest, honoring the Roman pantheon of gods. Around her 12th year, Marina first heard of Jesus and his life and works. She became a convert, deciding then and there to devote her life to her Christian faith, to the exclusion of marriage and children. The imperial governor, Olymbrios, was taken by the girl’s beauty and decided to marry her — from here the story gets pretty interesting. When the governor proposed marriage to her, Marina spurned him saying that her love was given to Jesus. Her angry suitor had her tortured, then put in prison to die. That night, Marina was healed. In her cell, she was visited by the Devil, who tempted her with the pleasures of sinning. Marina spurned him too. Next day, she rejected the governor’s advances, and again he had her tortured — did he think that would cause her to want to marry him????? That night the Devil came to her in the shape of a dragon/serpent, and it swallowed her. When she made the sign of the cross from inside his belly, the dragon spat her out again. On the third day of torture, the large crowd that was watching saw her endure great pain. When she was comforted by a white dove, the crowd as one professed belief in Marina’s god. The furious governor commanded that Marina and all 15,000 people present be beheaded. Even Catholic Online/Saints & Angels says that all we really know of Marina is that she lived and that she was martyred in 304 CE — “all else is probably fictitious embroidery” Believe what you will. The feast of Saint Marina is July 20.

Our foods hale, like Marina/Margaret, from the Eastern Mediterranean, classic examples of the Mediterranean Diet.

Felafel Bake: 171 calories… 9.6 g fat… 2 g fiber… 8.5 g protein… 13 g carbs… 52 mg Calcium… 182 mg Sodium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF Here we use uncooked felafel patties which we prepared and froze earlier. Great time-saver! Good felafel is amazing in eggs!

++ 1 two-oz egg ++++ 2 uncooked felafel patties [¼ oz each], thawed ++++ 2 Tbsp tomato puree or crushed tomatoes ++++ 2 Tbsp chopped black olives ++++ 1.5 oz pear or ¼ c blueberries or 2 oz melon ++++ 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] ++

Spritz a ramekin or 5” glass pie plate with non-stick spray and set the toaster oven to 350 F. Whisk together the felafel and tomato puree until well blended. Whisk the egg into the felafel and turn into the baking dish. Bake about 15 mins while you portion the fruit and prepare the beverages. What a simple, delicious breakfast.

Meze Meal with meat: 240 calories… 10.5 g fat… 4.5 g fiber… 19 g protein… 17.5 g carb… 181 mg Calcium…  PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron. NB: The photo shows a meze meal for two [2] diners.

++¼ cup white beans + ½ Tbsp capers ++++ ½ oz marinated mushrooms ++++ 2½ oz tomato, cubed or sliced and sprinkled with sea salt + a generous pinch Greek oregano ++++ 1¼ oz cooked chicken breast -OR- 1¼ oz sliced, roasted pork loin -OR- 1½ oz Loukanico [Greek lamb sausage] ++++ 1 oz feta or Mozzarella cheese ++++ 1½ oz lemon-marinated carrots ++++  marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano ++

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the meat, cutting into bite-sized pieces. Plate the ingredients to please the eye. 

Religions: Church of Christ, Scientist

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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.

The 1800s saw a religious revival in the United States. Existing religions flourished and new religions began. Mary Morse Baker was born in Bow, NH on July 16, 1821. Her parents were farmers, pious members of the Congregational Church. In her youth, Mary was often ill, to the extent that her older brother home-schooled her. Long days in bed gave her hours to read the Bible and she began to question the doctrine of predestination. At age 22, Mary married George Glover, a builder, and they moved to South Carolina. Within nine months, he was dead and their child was born. Without resources and in poor health, Mary Glover moved back to her parents’ home. After her mother’s death, Mary’s lack of support forced to give her child away to friends. In four years, she married again hoping for financial and emotional stability.The couple moved to Massachusetts and in 10 years, Mary divorced her husband due to his infidelity. During the Civil War, Mary visited a healer in Maine. Sometimes his efforts eased her pain, sometimes not. This taught Mary that ‘healing’ is partly in the mind and based on trust in the healer, perhaps having a religious element. A slip on the ice in Lynn, Massachusetts left her with damage to her spine and pelvis. The doctor feared that she would die, or at least never walk again. She called for her Bible and read all the passages about Jesus healing the sick. After a few days, Mary arose, got herself dressed, and walked out of the room — to the astonishment of all. For the next several years, she flirted with spiritualism and the work of mediums, questing for a religious or spiritual connection to her life and her having been healed. In 1875, Mary self-published her first book: Science and Health, which described her evolving belief that medical doctors and their medicines were unnecessary. If one believed enough in God, Christ would heal one’s illnesses. This was her new ‘science’, and she began to teach others how to be healers. She married one of her students, Asa Eddy, who was 10 years her junior. Mrs Eddy founded the  Massachusetts Metaphysical College in 1881, and moved to Boston. In concert with her ideas that religion could heal, Eddy wished to turn her healing into a religion. She and her students transformed the Metaphysical College into The First Church of Christ, Scientist. Stepping aside from day to day church work, Eddy turned to publishing, founding weekly and monthly magazines filled with testimonials, then her lasting contribution to media: the Christian Science Monitor, a well-regarded daily newspaper. Eddy retired to a farm in Concord, NH which she called Pleasant View. She died of pneumonia in 1910, but her church continues with 400,000 members world-wide.

According to Minnie B. Weygandt, the cook at Pleasant View, Mary Baker Eddy enjoyed having pie on the table at every meal, as well as traditional New England fare. Thus we will have ‘pie’ at breakfast and a real old-fashioned dish for dinner.

Pumpkin Pie Breakfast: 216 calories… 4 g fat… 2 g fiber… 7.4 g protein… 38.5 g carbs… 98.5 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF  My mother developed this recipe and to me it is the Gold Standard of pumpkin pies: smooth, creamy, and redolent of spices.  When prepared without a crust, it becomes more suitable for a Fast Day. NB: Mind the calories in the optional beverages to stay under 300 for the meal.

++ 1 ramekin of Pumpkin Pie ** ++++ 1 chicken breakfast sausage [36 calories each] ++ ++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Remove a ramekin of custard from ‘fridge and place on a plate. Do this first to take off some of the chill. Cook the sausage and prepare the optional beverage. Enjoy being a ‘Yankee’ who has pie for breakfast.

**Pumpkin Pie Custards makes 6 ramekinsHeat oven to 400 F. Spritz 6 ramekins with non-stick spray.
1½ cups pumpkin puree—-½ cup brown sugar, not packed—½ cup white sugar—-Canned pumpkin puree is perfectly acceptable. Combine in a sauce pan and heat at a low setting.
1 cup milk, non-fat—-2 two-ounce eggsWhisk together, then stir into the pumpkin.Take sauce pan off heat.
¼ tsp ground mace— ½ tsp ground nutmeg—-1 tsp ground ginger—- ½ tsp salt—-pinch ground cloves—-1 tsp ground cinnamon—- pinch ground allspice–Stir the spices into the mixture. Taste to see if any flavors need to be adjusted.
Divide among ramekins. Put in oven, bake 10 minutes.
Turn oven down to 350F, bake 20 minutes or until a knife poked in the center comes out clean.
36-calorie breakfast sausage—beverage of choiceCool custards and refrigerate. Serve cool or at room temperature.

Red Flannel Hash & Egg: 249 calories… 9 g fat… 2 g fiber… 12.6 g protein… 18 g carbs… 43 mg Calcium…  PB GF This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.

++ 1 cup cooked diced beets (1/3” dice) ++++ 1/3 cup diced potatoes ++++ (1/3” dice) ++++ ¼ cup diced onions ++++ 2 slices Canadian Bacon/back bacon, diced ++++ one 2-oz egg ++++ lots of salt and pepper to taste ++

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before] Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Country dining.

Julius Caesar

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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.

Everybody thinks they know when [and how] Julius Caesar died, but few know when he was born. His father was Gaius Julius Caesar, a well-known politician whose family/Clan was not particularly influential. ‘Julius’ [spelled ‘Iulius’ then, as there was no “J” in the Roman alphabet] was the name of their Clan, so the son of the family had to be named Julius. From his birth in Rome on July 13, 100 BCE, the younger Gaius Julius had to fight for any prestige he may have gained. When he was 16 years old, Julius’ father died and the youth married Cornelia, a risky proposition since her Clan was at odds with the ruling government. In an effort to ‘lie low’ for a while, Julius joined the army, serving in parts of modern Türkiye. He demonstrated his brash, take-charge personality when he was kidnapped by pirates. Julius raised his ransom money, then raised a private navy to defeat the pirates and kill them all. Back in Rome, the time of factions and conspiracies and corruption continued, which Julius had to navigate to rise further. Scandal and financial issues compounded his problems and lead to divorce from his second wife. At age 31, Julius was appointed governor of the province of Spain. Upon his return to Rome, Julius formed a team of rivals and they were elected as consuls, part of the council that ruled Rome. He was granted lands in northern Italy which gave him access to income and the chance to recruit his own militia. Between ages 46 and 51, Julius conquered Gaul, crossed the Rubicon, showing himself to be the kind of mover and shaker that Roman leaders had never faced before. The team of rivals dissolved into true rivalry, and Julius spent the next few years chasing his frenemy Pompey all around the Mediterranean. Yes, Julius did meet and woo Cleopatra in Egypt. His last few years were spent going here and there, stamping out rebellions that challenged his power. At last, he was named ‘dictator’, a temporary [6-month term limit] position which gave him the power to recreate the government as he thought it should be. The world never got to find out how his reorganization would work, due to his  assassination. Today, the word ‘dictator’ has a negative, often evil connotation, yet one Western leader embraced being called a dictator. Didn’t he know that it was meant to be only a short-term appointment, returning afterward to a democratic government?

Our meals are reminiscent of Caesar’s conquest of Gaul. The invasion Brittany congers visions of strawberries and crepes, two local specialties. The dinner remembers the duel between Caesar and Vercingetorix, which involved a stewed chicken. Vercingetorix and his army were besieged, but they tossed a dead rooster over the siege wall to show that the Gauls weren’t out of food yet. Then Caesar invited his enemy to a dinner of chicken stewed in Roman wine to show that the Romans were superior.

Strawberry Crepe: 193 calories… 7.5 g fat… 2 g fiber… 9.5 g protein… 23 g carbs… 211 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Isn’t it a treat to enjoy ‘Strawberries & Cream’ once in a while? If you haven’t made the crepes already, this is a good reason to try them. Mine were ready in the freezer.

++ 1 sweet crepe*** ++++ 2 Tbsp reduced fat ricotta cheese ++++ 3 Tbsp vanilla low-fat yogurt ++++ 3 oz strawberries, sliced and put in a sieve over a bowl, especially if frozen ++++ 1 slice uncured bacon or 1 slice ‘Canadian’ bacon ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Stir the ricotta and yogurt together. Add most of the berries, saving some for garnish. If there is a lot of juice, cook it down slowly to make a little syrup. Cook the bacon. Place the crepe on the plate and spoon the cream filling onto it. Fold over the crepe and top with the extra berries and syrup. Plate with the bacon and prepare your hot beverage of choice.

**CREPES, SWEET: makes 16 eight-inch crepes 
100 g white whole wheat flour —- 54 g white flour —- 2 tsp vanilla sugarWhisk flour and sugar together. 
14 fl oz/416 g skimmed milk Add milk and whisk until combined. 
2 two-oz eggsAdd eggs one at a time.Whisk vigorously until batter runs off whisk in ropes. Let rest up to 60 mins.
Heat a small cast-iron pan or ceramic saute pan. Spritz with oil, then wipe out pan with paper towel. 
Dip a ¼ cup measure into batter and let extra drain off.
Grasp handle of cook pan with one hand as you slowly pour batter into center of pan. Tilt pan in a swirling motion to let batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch it cook and look to see when edges start to dry and curl a bit. 
Using a heat-resistant but non-scratching tool [I use my fingers], turn crepe over. Cook other side and remove. 
each = 53 calories… 0.8 g fat… 1 g fiber… 6 g protein… 8.5 g carbs… 38 mg Calcium…Cook remaining batter, wiping pan with paper towel, every few times.

Chicken Provincal: 252 calories… 12.5 g fat… 4 g fiber… 25.4 g protein… 15 g carbs… 57 mg Calcium…  PB GF  This recipe is from the Culinary Institute of America, with a few tweeks by me. It glows with the warm tastes of Province.  HINT: This recipe serves two [2] diners.

++ 6 oz chicken breast, boneless & skinless ++++ 1½ Tbsp white whole wheat flour ++++ 2 tsp olive oil ++++ 1 garlic clove, minced ++++ 1 anchovy fillet ++++ 2 Tbsp dry white wine ++++ 1 c tomatoes, chopped, juice retained ++++ ¼ c. chicken stock ++++ 5 cured black olives, sliced ++++ pinch salt ++++ 2 pinches rosemary ++++  per person: 2 oz broccoli florets ++

Fillet the chicken breast meat by cutting it along the thin side [parallel to the cutting board] to create 2 slices each ½” thick. These will cook faster, and look like more food on the plate! Sprinkle flour over the chicken to coat it lightly on both sides. Heat the oil in a non-stick skillet and cook the chicken on one side for 3 minutes. Turn to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, then add the chicken stock, olives, and rosemary. If there is flour left over from coating the chicken, stir it into the sauce. Cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook broccoli and enjoy your meal from southern France.

Comparing Plans: 7th Day Adventists

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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.

Many religions have food restrictions — dos and don’ts to help demonstrate your faith. The members of the 7th Day Adventist Church base their way of eating on the scriptures, taking guidelines from the Books of Genesis, Leviticus, and Corinthians. In Genesis, God said “Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”  Leviticus lists all the foods that are ‘unclean’ and therefore should not be eaten. They interpret a verse in Corinthians to mean that good Christians should eat only wholesome, healthy, unadulterated food, since the body is the temple of the soul. Taking all this into account, SDA members are generally eating a plant-based diet consisting of unprocessed foods. Their ideas have evolved a bit since the founding to the church, but today adherents are fairly unified in what they should and shouldn’t be consuming. The health outcomes of their way of eating has been studied many times, demonstrating that their plant-based diet lowers risk of obesity, high blood pressure, and high blood sugar. Furthermore, those with the more strict vegetarian diet had a decreased risk of colon cancer. On average, vegetarian Adventists live 1.5–2.4 years longer, and that longevity is increased when compared to the general population of Americans who eat the Standard American Diet. Their emphasis on unprocessed, healthy food dove-tails nicely with the Fast Diet, as you will see in the chart below.

Is this food allowed on this diet…SDA way of eatingOn Fast Days
Fatty Animal protein: beef, lamb, pork In moderationYes
Lean Animal protein: chicken, turkeyIn moderationYes, preferred
Eggs In moderationYes 
Beer, wine, cocktailsNoOn Slow Days
Grains, starches: rice, wheat products, pasta, cereals Yesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYesYes 
Seafood protein, especially with Omega-3 fatsOnly Kosher seafoodsYes, any seafood 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt In moderationSome 
Vegetable oils: olive, canolaIn moderationin moderation
Animal fat: butterIn moderationin moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Plant-based protein: nuts, grains, legumes,Emphasized Yes, lots 
Protein from animals — including eggsPlant-based preferredYes. lots 
Higher fiberYes Yes
Daily Carb intakeNot a factorKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNONot on Fast Day
Number of days per week to follow the plan 7 of 72 of 7
Do calories matter?No Maximun of 600 on Fast Days

Menemen: 196 calories… 12 g fat… 1.6 g fiber… 10.4 g protein… 12 g carbs… 49 mg Calcium… NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF  Seriouseats.com provided the inspiration for this recipe, which is seriously good.  HINT: Recipe serves two. Lacking the shishito peppers called for in the original, I substituted roasted green chilis from New Mexico. The result was a morning taste sensation. NB: Because the Adventists do not consume caffeine, herbal tea would be an appropriate beverage.

Sv 2 – adaptationnonstick or cast iron skillet
2 tsp/5 ml extra-virgin olive oil—-½ tsp/1 g hot paprika—-
½ tsp dried oregano—- 1/3 c/20 g onion, finely diced —- 1/3 c/45g diced roasted green chilis—salt + fresh black pepper		Heat oil in skillet over low until barely warm. Add these with salt and a very generous amount of black pepper. Cook, stirring often, until very soft, ~8 mins. 
¼ c/50 g chopped ripe fresh tomatoes -OR- drained canned tomatoesAdd, keep cooking, stirring often, until deepened in color.
3 large/150 g eggs, lightly beaten—-salt and pepperReturn pan to heat, add eggs. Season. Cook, stirring often, until eggs are just barely set.
Serve with 1.5 oz cherries or apple slices.

Primavera Pasta: 287calories… 9 g fat… 10 g fiber… 12 g protein… 40 g carbs… 174 mg Calcium  PB GF – if using GF pasta  Springtime calls for a meal replete with springtime vegetables in a light sauce. This version is based on Marion Morash’s recipe from her Victory Garden Cookbook . With Bechamel Sauce from the freezer, it is quick and easy.  HINT: serves two [2], each serving = 1.5 cups.

++ 3 oz green peas, frozen ++++ 3oz asparagus, sliced ½” long ++++ 3 oz zucchini, in ½” dice ++++ 2 oz red onion, in ½” dice ++++ 2/3 cup Bechamel Sauce, no cheese ++++ 2 oz short pasta such as gemelli or penne ++++  per serving: 1 Tbsp Parmesan cheese, grated ++

Cook pasta in salted water until al dente, drain. Cook asparagus, zucchini, and onion in a saute pan with some pasta water. When vegetables are almost tender, add peas and cook 1 min longer. Stir in cooked pasta, and sauce. Heat gently 1-2 mins before serving to warm sauce and thicken. Top with Parmesan.

Marc Chagall

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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.

Moishe Shagal was born on July 6, 1887, in Liozne, Russia, a town that is now in the country of Belarus. His father worked in a herring warehouse, and his mother ran a little grocery in their Jewish shtetel. In public school, Moishe learned drawing, then he studied with a local artist. At age 20, Shagal went to Saint Petersburg where he mostly learned about stage design. The generosity of a patron sent him to Paris where Moishe became Marc, and his last name was spelled ‘Chagall’. A group of young creatives expanded his artistic vision and brightened his previously dark color palette. During this time, Chagall established his style: colorful scenes of village life, partly realistic, partly whimsical, partly fantastical. Might we borrow the literary term ‘magical realism‘? I and the Village [1911] and The Fiddler [1913] show typical Chagall images and themes. Just before World War I began, the artist returned to his home town where he married Bella Rosenfeld. The couple stayed in their homeland until the Russian Revolution. Initially, Chagall favored the Bolsheviks, and he moved to Moscow where he designed sets and costumes for plays by Sholem Aleichem. Then he moved to Berlin, where he had staged his first gallery show. While there, he learned engraving. But Paris was calling him, so the artist returned there in 1923 with his wife and daughter. Chagall was employed as a book illustrator, using his engraving skills. Fontaine’s Fables; Gogol’s Dead Souls; scenes from the BibleSaint-Paul-de-Vence — these kept him busy until the start of World War II. Chagall saw the anti-Jewish writing on the wall and departed for New York. Although New York had a lively arts scene and many other Jewish ex-pats, once the war was over, Chagall returned to France in 1948. He settled in Saint-Paul-de-Vence, but not to retire. He had expanded his artistic skills to include stained glass windows, tapestries, mosaics, ceramics, and murals, and he remained creative until his death in 1985. His whimsy and magic live on.

For Chagall’s many years in France, a breakfast from the South. For Pappa Shagal’s occupation, herring for dinner.

Brandade Bake: 154 calories… 8.5 g fat… 1.4 g fiber… 11 g protein… 5.3 g carbs… 45 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF The culinary marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.

++ 1 two-oz egg ++++ 1 Tbsp cottage cheese ++++ 2 Tbsp brandade ++++ big shake granulated garlic ++++ 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] ++

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and beverages, you have a fine start to the day.

Herring Salad: 278 calories… 6 g fat… 7 g fiber… 16 g protein… 24 g carbs… 103 mg Calcium…  PB GF Luchöw’s Restaurant will live in memory as long as a certain generation yet breathes. And there was a lot to remember about it: the decor, the old-world service, the menu. Not a hokey tourist trap – it was a genuine German restaurant in Manhattan. This is one of their fine Old World recipes.  NB: if you take a MOIA anti-depressent, be aware that herring has high amounts of tyramine.

++ 1½ oz herring marinated in wine, drained ++++ ¼ cup beets, cooked, cooled and diced ++++ 1½ oz apple, peeled and diced ++++ ¼ cup white beans, drained and rinsed ++++ ½ hard-boiled egg, sliced ++++ 2 Tbsp onion, minced ++++ ½ oz dill pickle, chopped ++++ pinch sugar ++++ 2 tsp vinegar, or more ++++ 1 cup lettuce, shredded ++

Put the vinegar and sugar in a bowl and whisk until sugar dissolves. Add remaining ingredients and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. A herring-lover’s delight.

Amistad

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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. 

On July 1st, 1776, the Declaration of Independence was signed by a group of rebels in the American colonies. In it they stated that all men are created equal, and that each has the right to live at liberty. [note 1: on July 4th, the group of rebels distributed the declaration, and had it read aloud around the colonies.] [note 2: that statement about liberty and equality was despite the fact that many of those rebels owned enslaved people.] On July 2, 1839, 50 years after those rebels won independence for their new nation [1783], another set of rebels tested the new government’s willingness to enforce its principles. The Spanish ship Amistad [the name means ‘friendship’] was sailing along the coast of Cuba, carrying cargo plus 53 African men, women, and children. The vessel was owned and commanded by two Spaniards who planned to sell all of their cargo when they landed at their Cuban destination. But the Africans resisted their future enslavement, and, lead by Sengbe Pieh, they took over the ship. In the process, the captain, the cook, and two Africans died. The Africans demanded that the two would-be slave sellers should sail the ship ‘toward the rising sun’ so they could return to their native land, now called Sierra Leone. By night, the duplicitous Spaniards sailed north along the coast of the US, hoping to be stopped by an American ship. Finally, off the coast of Long Island, New York, a navy vessel took charge of the Amistad. Local citizens from the coast of Connecticut took charge of the Africans. Spain complained to the US government, demanding that the ship and its cargo be returned to Cuba, since that was the property of Spanish persons. The Africans’ lawyers proposed that they were not property — they had been unlawfully captured from their homes and should be returned there. President Martin Van Buren stood on the side of Spain and he was ready to sign the ship and the human cargo over, just to end the wrangling. But that was stopped by Connecticut state lawyers who pointed out that the Constitution said that the Executive Branch of the government had no control over the Judicial Branch of the government, and therefore the president’s opinion did not count in the matter. Over two years, the case wound its way up to the US Supreme Court. Since 1807, no slaves could be imported into the USA from Africa. In Spain, slaves could not be taken from Africa and sold in Spain or its colonies [like Cuba]. The Supreme Court, taking these facts into consideration, looked at the citizenship issue: the Africans were not citizens of Spain or Cuba or the USA. Therefore they were nobody’s property, they were free people and should be returned to Western Africa. And they were, eventually. Is that why the capital of Sierra Leone is named “Freetown”?

The breakfast below might have been served above-decks, to the ill-fated Captain Ferrer. The dinner is a common stew from Sierra Leone, which the Africans probably despaired that they would ever taste again.

Ricotta-Herb ScrOmelette: 253 calories … 7.5 g fat … 0.7 g fiber… 13 g protein… 5.4 g carbs… 61.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Easily prepared with ingredients on hand, a simple breakfast can be a delicious breakfast.

++ 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. ++++ 1 Tbsp reduced-fat ricotta cheese, drained in a sieve overnight, if necessary ++++ 3-4 Tbsp fresh herbs – any ones you have – chopped ++++ salt & pepper ++++ 1.5 oz applesauce ++++ 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 cheese and herbs into the eggs and scramble or cook as a folded omelette. Enjoy with the beverages of choice and applesauce.

Punky Stew: 234 calories… 11 g fat… 5 g fiber… 10.6 g protein… 33 g carbs… 118.7 mg Calcium… PB GF  This is a popular dish in Sierra Leone, where pumpkins have been grown for centuries. Peanuts are not native to West Africa, but have become a big part of many cuisines there. This recipe is adapted from tastesfromtheroad.com. This can be served as a stew or with rice. If served with a side salad, add 36 calories..2.4 g fat..1 g fiber.. 1 g protein.. 3.4 g carbs.. 20.5 mg Calcium..

Sv 5 Each serving = 1 cuplarge pot
2 tsp vegetable oil—–1 cup onion, finely choppedHeat oil in pot over medium. Sauté until soft and golden. 
2 garlic cloves, minced—-2 Tbsp roasted green chili, finely chopped Stir in these, cook 1 minute.
1 cup diced fresh tomatoesAdd and cook until they break down.
2 c pumpkin/butternut squash —-8 oz canned beans-your choice—–7 oz yellow pepper—-1 tsp smoked paprika—–1 tsp ground coriander—-1 tsp ground gingerPeel squash and cut into ½” cubes. Slice yellow pepper. Stir in these ingredients. Mix well to coat vegetables in spices.
1 chicken bouillon cube—2 cups waterAdd, lower heat, cover, and let simmer 10 mins.
¾ cup light coconut milk—-1/3 cup peanut butterAdd these, simmer 10-15 min, until pumpkin is tender, flavors are well combined. Stir at whiles, add water if needed.
Salt and black pepper to tasteAdjust with more chili or pinch sugar.
chopped parsley or cilantro
1/4 cup cooked brown rice OR side salad		Garnish, serve in bowls.

A King

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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. Welcome to Ioia who is now Subscribing.

Once there lived a man who grew up thinking that he was very special, he was a king. He lived a larger-than-life lifestyle. He put his name and/or face on buildings and monuments and bridges. He renovated his house to turn it into a big beautiful palace — the best that anyone has ever seen. He thought that he was ordained by God to be the ruler, and encouraged his followers to believe it. He behaved as an absolute monarch — that whatever he said was law; that he was the ultimate authority on every topic. He sought to control the lives and thoughts of his followers: where they lived, what they wore, what they said about him. Despite being sure that he was a very popular ruler, he was terrified of assassins. He spent money lavishly, so much so that he depleted the national treasury. He picked on other countries and made war to enhance his glory, but his nation gained little from the efforts. Although he was married to the mother of his children, he had sequential liaisons with [at least] three other women throughout his life. It was said of him, “[he] could have achieved tremendous and lasting benefits for his country and his people, but he allowed his great gifts to be subordinated to a selfish pride and vainglory which undermined his success, and which, after he had brought [his country] to a high pitch of ascendancy, brought her to the verge of ruin…”**

This man was Louis XIV, King of France. Did you think I was writing about someone else? Louis XIV loved Roquefort cheese, so we will combine it with our eggs at breakfast. He also loved oysters, having them shipped by the wagon-load from the coast of Brittany to the palace of Versailles. **P.E. Smythe in ‘A study of France and the French people’

Bleu Cheese Bake: 173 calories… 9.5 g fat… 1.4 g fiber… 13 g protein… 9.5 g carbs… 124.5 mg Calcium..  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF You’ll go ga-ga over these flavors!

++ 1 two-oz egg ++++ ½ oz bleu cheese, crumbly rather than creamy ++++ 2 Tbsp 2%-fat cottage cheese, drained ++++ 2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it ++++ 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] ++

Mash the cheeses together with a fork and whisk into the egg. Bake in a lightly-spritzed oven-proof dish at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce and add the raspberries. Pour the optional beverage, and have a delightful day.

Oyster Feast w/ Bubbly: 290 calories… 10 g fat… 2 g fiber… 13 g protein … 15 g carbs… 83 mg Calcium…  PB Got something BIG to celebrate: how about a plate of raw and baked oysters with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

++ 18 medium US East Coast oysters, raw ++++ 9 tsp chevre cheese ++++ 4 saltine crackers as medium-fine crumbs ++++ 3 cups lettuce ++++ 2 Tbsp raw herbs, [such as thyme, rosemary, chives], chopped ++++ 1 tsp olive oil ++ 1 tsp flavored vinegar ++++  per person: 5 oz Sparkling Wine [such as Champagne or Cremant] ++

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keep the oyster in the bottom shell. Carefully put half of the oysters on an oven-proof pan. Sprinkle each of those oysters with a pinch of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the baked oysters, the raw oysters and the salad, pour your bubbly. Cheers! 

Cookbooks: American Women’s

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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.

Dear Husband and I have a thing about cookbooks — such variety! such cuisines! We don’t own thousands of them, but through our life together we have amassed several shelves-worth. We especially like the ones with a narrative along with the recipes. During the Pandemic, we read aloud from cookbooks to each other, since dining out was not an option. I am drawn to old books, so I am always on the look-out for older volumes of cookery. Today we will look at the American Woman’s Cookbook, edited by Ruth Berolzheimer, published in 1939. Pictured is my Mother-in-Law’s copy. She and her husband were married in 1938, so I guess that this book was purchased early in their married life. My Good Mother-in Law was not taught much about cooking by her mother, so this book must have come in very handy. As you can see by the photo, the book was much used, now held together with duct tape. The editor is listed as the director of the Culinary Arts Institute, a Chicago concern that seems to have had more interest in publishing cookbooks than holding cooking lessons. The book was a best-seller, with one million copies sold in the first four years. The first part of the book deals with “useful facts about food”, menu planning, a glossary of cooking terms, and table setting. Ms Berolzheimer gives advice on nutrition, too. In a section titled “Meat and Other Protein Food”, she states that “A child under four or five years old is well off without any meat at all. If he has an egg every day in addition to his three-fourths of a quart of milk allowance, he will get adequate protein food.” In the margin my Mother-in-Law [wife of a newly-certified pediatrician] wrote, “Not True.” At last, on page 104, we start finding recipes.

On page 121, there is a recipe for Jelly Pancakes — a favorite treat, prepared by Dear Husband’s father. This meal is found in many European cuisines, such as the Austrian Palatschinken. On page 197, there is a list of “Fish that are good baked whole”, and bluefish is one of them. The family used to fish for them, so they were eaten often — but never stuffed with bread crumbs and served with a catsup sauce!

Palatschinken: 268 calories… 9.4 g fat… 1.5 g fiber… 12.4 g protein… 33 g carbs… 113 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB This is an Austrian crepe, prepared similarly to a French crepe. Here it appears at breakfast, rolled with jam. The recipe is from lilvienna.com.

++ 1 palatschinken** +++ 2 tsp jam, such as strawberry or apricot +++ 2 turkey breakfast sausages totaling 45 calories +++ 1 oz peaches or strawberries +++ Optional:  blackish coffee [43 calories] or blackish tea ++

Warm the crepe and spread with jam. Roll, sprinkle with powdered sugar, and plate with cooked sausages and fruit.

** 10 Palatschinken crepes8” nonstick skillet
2 cups 1% milk—-2 two-oz eggsBeat in medium bowl with wooden spoon until combined. 
1 c white whole wheat flour—-Pinch saltWhisk these together in separate bowl. 
Pour wets into dry mix, beat until combined.
½ tsp butterHeat in skillet over medium-high until melted, swirling pan to coat bottom. Wipe pan with paper towel.  Save the towel.
¼ cup batter for each crepeAdd ¼ cup batter, swirl pan to distribute. Once golden, ~1-2 mins, flip + brown other side.
Butter as neededRepeat with remaining batter, wiping pan with buttered towelevery 3 pancakes.

Bluefish for Supper: 266 calories… 10.5 g fat … 3.5 g fiber… 24.7 g protein… 12 g carbs… 43 mg Calcium…  PB GF Bluefish is a sportfish of the East Coast of North America. Dear Husband used to fish for them in New York’s Great South Bay with his father and uncles in his youth. When we are lucky, we can find them at a local market in Springtime. This is a delicious combination of flavors.

++ 4 oz bluefish fillet ++++ 1½ Tbsp reduced-fat mayonnaise ++++ 1½ Tbsp Dijon mustard ++++ 3 oz green beans ++++ 1 oz brown rice ++

Whisk together the mayonnaise and mustard. Put the fish on an oven-proof dish that has been lightly oiled. Spread the mayo-mustard sauce on the fish and bake at 400F for 12-15 minutes. Bluefish is dense-fleshed and takes longer than most fishes to cook. Plate with the green beans for a delicious meal which is based on one served by Legal Sea Foods in Boston.

Ivan Kupala

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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. Welcome to MaryEllen B. who is now Following.

Fires of regeneration! Waters of life! Flowers and trees! These are the elements of the ancient festival of Ivan Kupala. A slavic celebration of ancient origins, it is enjoyed in Belarus, Russia, Ukraine, Latvia, and Lithuania. The origins of the festival were in pre-Christian days, when the life-giving summer sun [Kupalo] was honored on the longest day-shortest night of the year. Bonfires were kept burning all night to simulate sunlight. Fire was considered a masculine element, and jumping over a burning fire was an act of virility. Young women would weave floral crowns to wear in their hair all day. At night, they would go to the river, where they would float their wreaths in the water, then have a ritual bath. Water was considered a feminine element. The contrasting elements represented young love and procreation, so the dancing and feasting lead to pair-bonding. Couples would hold hands as they jumped the fires together, celebrating their youth and vigor. The early Christian church frowned upon all these sexy celebrations and tried hard to suppress the holiday. Because the longest day of the year was linked to the Feast of John the Baptist, the Russian church sought to join the two by inserting the name ‘Ivan’ [John] into the festival’s name to make it less ‘pagan’. In some countries, the festival was simply banned outright. Since the 1800s, people have been reclaiming their heritages and reviving the holiday. Cook food over a fire! Gather flowers to decorate the house! Go swimming! Enjoy the first day of Summer!

Our foods are from Ukraine, and the ingredients celebrate the bounty of the summer countryside. Despite the war that was imposed on them, the people of that country will no doubt make some effort to honor Ivan Kupala Day and Night on the Summer Solstice..

Ukrainian Village Breakfast: 233 calories… 15 g fat… 0.5 g fiber… 19.7 g protein… 4.5 g carbs… 68 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Olia Hercules, a London-based Ukrainian chef, asserts that her people like hearty, flavorful food. This breakfast proves it. Serve with blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Sv 110″ saute pan
10 g duck fat OR lardo [if you can find it]Melt fat in pan over a medium heat.
1 Tbsp shallot, thinly slicedCook shallot until it starts to turn golden, ~4 mins.
2 oz boneless chicken breast, thinly sliced lengthwiseAdd chicken, cook 2 mins, 
25 g kale, chopped frozenThaw kale, add to pan and cook 5 mins.
2 oz/1 US large eggs ——-salt + pepperCrack in eggs, season and scramble into vegetables.

Ukranian Omelette: 286 calories… 8.6 g fat… 6.6 g fiber… 23.4 g protein… 28.4 g carbs… 121 mg Calcium… – PB – This dinner is based on a popular breakfast of Ukraine. With the addition of a vegetable and cooked wheat berries [Ukraine produces 4% of the world’s wheat], this makes for a fine and filling dinner.

++ 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 cup cottage cheese, reduced fat ++++ 3 Tbsp sliced mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ 4 oz asparagus ++++ 1 oz wheat berries, cooked ++++

8 hours before: Rinse the wheat berries and soak in water to cover.  40 minutes before: Drain the wheat berries and cook them in boiling, salted water.  15 minutes before: Put the asparagus on to cook. Warm the mushrooms in a small saute pan, add the cottage cheese then stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk eggs and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until you run out of egg. Plate with the wheat berries and asparagus.

Rainbow

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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. Welcome to tttt160031019 who is now Following.

Kermit The Frog asked, “Why are there so many songs about rainbows?” Because, Kermit, people have always been in awe of them. Imagine living a hand-to-mouth hunter-gatherer existence and suddenly seeing a stunning rainbow filling the sky! Awesome. The Bible mentions rainbows six times — in Genesis, Ezekiel, Revelations. In that context, they represent God or a message of hope from God. Rainbows are in folklore, of course: the Irish leprechaun hiding gold at the rainbow’s end; Norse and Roman gods using rainbows as a pathway from earth to the heavens; Polynesians saw them a stairway to heaven for the souls of the dead. Aboriginal Australians think the rainbow is a serpent that is both helpful and destructive. Estonians won’t point at a rainbow for fear of their finger falling off. Bulgarians won’t walk under a rainbow for fear of changing their gender. In 1665, Isaac Newton did his ground-breaking research into light, proving that ‘white light/sunlight’ can be broken into colors by passing through a prism. Romantic poet John Keats seems to have criticized Newton for ‘unweaving the rainbow’ ‘at the mere touch of cold philosophy’. Are natural phenomena less wondrous if we know the science behind them? Richard Dawkins, in his book Unweaving the Rainbow, thinks not. We know that rainbows are caused by sunlight shining through tiny water droplets in the air, breaking the so-called ‘white light’ into colors. Rainbows are a metaphor for multiculturalism. Josephine Baker and her husband adopted 12 children from many ethnicities, calling them her Rainbow Tribe. In 1978, the Rainbow Flag of the Gay Rights Movement was flown for the first time. Designed by Gilbert Baker, at the urging of Harvey Milk, the flag has been adopted world-wide, symbolizing the unity and pride of the LBGT community. June is Pride Month in the USA. It is good to have something to be proud of.

Our meals are made with foods from many colors — purple eggplant, red tomatoes, green spinach, orange clementines — eat the rainbow!

Maltese ScrOmelette: 152 calories… 8 g fat… 1.6 g fiber… 12.5 g protein… 7.6 g carbs… 91 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.

++ 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 ++++ ¼ oz cooked tuna ++++ 2 Tbsp frozen spinach ++++ 2 Tbsp Mediterranean Vegetables, chopped ++++  ½ clementine ++++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] ++

Thaw and chop the spinach, and drain it through a sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and optional beverages of choice. Sunny flavors!

Antipasto with chicken: 252 calories… 11 g fat… 4 g fiber… 22.6 g protein… 29 g carbs… 208 mg Calcium…  PB GF  This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.

++ 2 oz roasted red pepper, without oil [I roast my own, slice and freeze them] ++++ 2 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing] ++++ 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 ++++ 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.