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.

Muybridge

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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.

You might know this man as Eadweard Muybridge, but when he was born in 1830, his parents named him Edward James Muggeridge. Although his father was a successful merchant in coal and grain, Edward left the family business to go to London to work for a printing company. From there, he went to New York City then San Francisco in the new state of California. Muggeridge opened a book store selling the wares of the London Printing and Publishing Company, as well as photographs from the shop next door. Was this his introduction to photography? When his brothers arrived to work in the store, Muybridge — as he then styled himself — planned a trip to England. During the stagecoach trip across the USA, an accident left him with a traumatic brain injury from which he recuperated in New York and London. Muybridge recovered, but former friends said that his temperment changed after the accident. In London, he exhibited two inventions at the International Exhibition of 1862, where he surely saw the display of photographic equipment and techniques. In 1867, Muybridge was back in California, this time as a professional photographer of landscapes, becoming famous for his photos of Yosemite Park. He became friends with Leland Stanford [he of the university], who posed a question: When a horse gallops, is there a time when all four hooves are off the ground? Muybridge set up 12 cameras along the edge of the track at Stanford’s horse farm, so that each camera would be triggered in turn as the horse passed. In 1872, a first attempt failed. Then the photographer found it expedient to leave the country due to being accused of killing his wife’s paramour. He was acquitted. When Muybridge resumed his research in June 1877, he successfully showed the action and position of horses’ legs while in motion. Muybridge would give lectures on animal locomotion, with the photo series projected on a screen using his invention, the zoopraxiscope — a precursor to motion pictures. A grant from the University of Pennsylvania lead him to many studies of animals and human nudes in motion — a precursor to Marcel Duchamp’s painting “Nude Descending a Staircase”. He worked there until he retired to England in 1900.

Our foods are from England and France, two countries where the photographer lived and worked.

Rashers & Egg: 195 calories… 14 g fat… 1 g fiber… 12 g protein… 4.5 g carbs… 30 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF A ‘rasher’ is an English term for one slice of bacon. Bacon and eggs are a classic combination.

++ one 2-oz egg ++++ 2 slices American/streaky bacon ++++ 2 oz strawberries OR 1 oz apple or peach ++++  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] ++

This one is a no-brainer. Cook the bacon as you like it, remove from pan and pour out most of the fat. Add egg and cook to your liking. Plate with fruit and sip the beverage of choice.

Mini-Quiche Dinner: 255 calories… 13 g fat … 3 g fiber… 18 g protein… 11 g carbs… 325 mg Calcium… PB GF A light, delicious, and nutritious dinner. If the the quiches were prepared previously, this is quick as a flash to prepare.  TIP: The recipe below makes 4 mini-quiches, but you need only 3 for the meal. Use the 4th quiche as part of your lunch tomorrow.

Oops! Forgot to put the asparagus on the plate!

++ 3 slices of tomato, each 1 oz ++++ 5 oz asparagus spears or 1 cup cut asparagus ++++ 3 mini-quiches ++ just baked or re-warmed ++

Plate the tomatoes and sprinkle them with a flavorful finishing salt. Cook the asparagus and plate it around the tomato slices Place the warmed quiches on top of the tomato slices. Isn’t that a treat for the eye? Now taste it!

To Make 4 mini-quiches: –1 two-oz egg — herbs + salt + pepper — 2 Tbsp ricotta – 2/3 oz mozzarella, grated – 2/3 oz Jarlsberg, grated — 1 oz broccoli – 1/3 oz onion – Spritz 4 of the holes of a mini-muffin pan with non-stick spray. Whisk the eggs with the ricotta, herbs, salt, and pepper. Grate the hard cheeses and mix them gently but thoroughly in a bowl. Steam the broccoli and onion, then chop and stir together to combine. Divide the vegetables among 4 muffin holes. Then portion the hard cheeses on top of the vegetables. Pour the egg mixture over the cheeses. Bake at 400 F, 15-20 minutes – take from oven when they are puffed and golden. Let cool briefly before removing from muffin tin.

Iowa

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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.

Iowa is a state in the United States. Named after the Ioway Tribe of indigenous people, Iowa became the 29th state in the Union in 1846. Incidentally, the Ioway don’t live there anymore. The state is known for its agricultural production and the First in the Nation Presidential Caucuses, held every 4 years. Herbert Hoover, US President who presided over the early years of the Great Depression, was born in Iowa, as was artist Grant Wood. The Broadway musical “The Music Man” is set in Iowa, so is The Bridges of Madison County. For some strange reason, June 11th has several events [some fun, some fearsome] that have happened in Iowa over the years. In 1945, Life magazine published an article about teen-aged boys living in Des Moines during World War II. The article’s author wanted to see how the boys were affected by the shadow of war. Answer: they weren’t. On the sad and scary side of life, on June 11, tornadoes ripped across the state, causing damage to houses and businesses [2025] and deaths at a scout camp [2008]. Iowa is in Tornado Alley after all. In 2020, nine deaths were reported during the Covid epidemic. Also weather related, there was a frost on June 11 in 2023, causing both corn and soybean farmers to worry. For fun, in 2026, both the Iowa State Fair and the Farm and Food Conference will be taking place on the same day. When Americans think of some place that has home-grown American values, they think of Iowa.

Iowa is all about corn, so we will serve corn at breakfast. For dinner, another agricultural product from the fields of Iowa.

Corn Salsa Egg Toast: 209 calories… 7 g fat… 5.5 g fiber 10 g protein… 30.5 g carbs… 57 mg Calcium…  NB: The food values are for the meal and fruit only and do not include the optional coffee.  PB GF – if using GF bread  Here is a taste treat for breakfast-time.

++ 3 Tbsp Corn-Tomato Salsa** ++++ 1 slice 70-calorie whole grain bread [Dave’s Killer Bread  is perfect] ++++ one 2-oz egg, fried or scrambled or hard-boiled ++++ 2 oz apple ++++  Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] ++ 

Toast bread lightly. Cook the egg or slice the hard-cooked egg. Spread salsa on bread and top with egg. Plate with fruit and enjoy another easy, flavorful meal.

CORN-TOMATO SALSA makes 1½ cups 87 calories per ¾ cup  –1 cup corn kernels — 1 cup diced tomato — 2 Tbsp minced red bell pepper — 2 Tbsp diced red onion — 2 Tbsp cider vinegar — ¼ tsp dry mustard — 1/8 tsp turmeric — ¼ tsp sugar — 2 dashes ground cumin —  Stir everything together and find lots of ways to use it. 

Zucchini, Stuffed: 295 calories… 6 g fat… 6 g fiber… 29 g protein… 25.5 g carbs…141.5 mg Calcium…  PB GF This Summer favorite is easy to prepare and very easy to eat. HINT: this recipe makes enough for 2 [two] servings.

1 pound Zucchini squash = 3 slim 8” ones OR use one larger zucchini ++If using small squashes: Poach whole squashes in simmering water 3 mins, remove. Slit each one length-wise, scoop out insides to leave a thin-walled boat. If using large squash: Cut in half, scoop out insides. Poach in sim-mering water 3-4 mins, remove.
Cooked zucchini insides ++½ tsp olive oil ++ ½ cup onion ++ 1 clove garlic Chop zucchini, onion, garlic. Cook in olive oil and non-stick spray in a saute pan.
4½ oz cooked chicken, minced ++ ½ tsp salt ++ ¼ tsp paprika ++ ½ tsp dill weed ++ black pepper ++ ½ c cooked brown rice +++++Combine contents of the saute pan with these, stir well. Spoon into the zucchini boats, using it all up.
2 Tbsp Parmesan cheese, grated ++Sprinkle with cheese. Bake 20 mins at 350F
tomato juice or salsaDrizzle 1 Tbsp over each portion

1984

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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.

George Orwell’s novel 1984 was published on June 8, 1949. At that time, the year 1984 seemed soooooo far into the future! The book tells the story of a world that is under the iron grip of The Party. Big Brother, the leader of the fictional country [that seems to be the United Kingdom], controls the population through his iron grip on news media, the thought police, and constant surveillance. What was Orwell’s intent in writing this? His real name was Eric Arthur Blair, son of a civil servant in India. Instead of attending university, which the family could not afford, Eric Blair joined the British Police Force in India. His five years in the service showed him the effects of Imperialism on the oppressed. It was also the beginning of lung illnesses that would dog him for the rest of his life. Moving back to England, Blair took menial jobs in London for a year, then moved to Paris to do the same. Seeing how life was on the margins of the economy spurred him to be a Socialist. The Spanish Civil War attracted Blair’s attention, and he went to Spain to fight Fascism, concerned about the authoritarian government there. He joined one of the many anti-Fascist groups, one that was made up of Communists. During World War II, Blair — now writing under the name of George Orwell — became an anti-Stalinist, seeing in Russia the same authoritarian methods that he had abhorred in Spain and Germany. [This was when and why Orwell wrote Animal Farm.] These life experiences together lead to his most dystopian book yet, a distillation of authoritarian methods to rule a society so completely that they do not think of rising up against the government. The goal of the book was to cause people to think “I’d never let that happen to me!”, and to imagine how they might prevent that sort of oppressive government from gaining power in their country. And here we are today, with citizens of many nations wondering what is happening and how they can fight back. Big Brother could be Social Media; double-speak could be fake news or a government briefing; and people wonder if the ‘thought police’ are coming for them. Has Dystopia arrived?

A recurring theme of the book is how bland and boring the food is: unseasoned, with an off taste, and grayish or pale in color. The foods presented below rebel against tasteless, monochrome meals.

Green Chile-Egg Galette: 186 calories… 6.3 g fat… 3.2 g fiber… 10 g protein… 38.5 g carbs… 44 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB The bite of the green chiles, the nutty taste of the galette, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand.

++ 1 six-inch galette/crepe ++++ one 2-oz egg ++++ 2½ Tbsp roasted green chiles ++++  2 oz pears ++++ 2 oa melon ++++ 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 egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crepe: wrap in a tea-towel and put in the microwave for 1 minute  OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crepe next to the fruit, put the egg on top of the crepe, then fold over. Pour the beverages and put some zip in your morning.

Lillian’s Dinner: 300 calories.. 4 g fat.. 9 g fiber.. 34 g protein… 33 g carbs… 94 mg Calcium…  PB GF Here is a meal that I designed for Canadian Friend Lillian P. P. when she flirted with the idea of Fasting. The vegetables would be from her garden, of course. A very simple meal with lots of food. TIP: You could cut the cod down to 4 ounces and the garbanzoes to 1/3 cup if you lack a large appetite.

++ 5 oz cod fillet ++++ 2 oz beets, sliced or diced ++++ 2 oz carrots, cut as coins ++++ 2/3 cup garbanzoes ++

Bake the cod and bake for 10 minutes at 400F OR pan-fry in a little olive oil oil on a cast iron skillet for 4 minutes per side. Cook the beets and carrots separately by boiling. Serve the garbanzos warm or at room temperature.

Rhubarb Days

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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.

Springtime means Rhubarb. Rhubarb is a very hardy plant, surviving in Hardiness Zones 3-8. As soon as the snow melts, Rhubarb starts to poke up out of the ground. Around here, the plant stalks are ready to harvest in May, long before strawberries or any other fruit. Of course Rhubarb is not a fruit — we eat the leaf stalk, so technically it is a vegetable — but we treat it like one. On a Fast Day, you can enjoy Rhubarb at breakfast or as part of a mealtime entree. On a Slow Day, you can enjoy a Rhubarb beverage or a Rhubarb dessert. Low in calories, high in Calcium, Rhubarb is good for you and good tasting. We have come a long way from using Rhubarb for medicine. Let us enjoy the ‘first fruits of the season’! Eat [and drink] your Rhubarb;

Our breakfast started out as a dessert, but there is no reason we can’t call it breakfast if we want to. Dinner is a new take on tacos.

Yogurt Creme Brulee: 208 calories… 2 g fat… 2.5 g fiber… 19 g protein… 28 g carbs… 115.6 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Let’s have dessert for breakfast! A Bobby Flay dessert was the inspiration for this breakfast recipe.  HINT: This makes enough for 2 [two] servings.

2 servingsYou will need a small blowtorch to caramelize the sugar. You CANNOT use the broiler or you will melt the yogurt.
8 oz Greek yogurt, made from skimmed milk——————-½ tsp vanillaStir yogurt and vanilla in a bowl to combine. Cover and refrigerate 30+ mins to allow flavors to meld.
1 cup rhubarb mush—-2 Tbsp water —- 1 tsp sugar
—–½ tsp lemon juice		Put rhubarb in a small saucepan and add water. Simmer until just softened, ~5 mins. Add sugar and stir in the lemon juice. Let cool.  If using rhubarb mush, stir in the sugar only.
2 ramekins——-¼ c rolled oats, toastedDivide fruit between ramekins. Toast oats in a dry skillet and sprinkle on fruit. Fill with yogurt. Cover and freeze 5 mins.
2 tsp turbinado sugar per ramekinSprinkle sugar over each ramekin. Caramelize by slowly sweeping the blowtorch flame back and forth. Let sugar harden, ~2 mins.

In addition: ++ 1 oz 3%-fat ham slice +++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

While the ramekins are in the freezer, cut ham slice into ribbons and quickly cook in a dry skillet. Plate ramekin with a wreath of ham around it. A fine mix of opposite flavors, temperatures, and textures.

Fish Tacos with Rhubarb: 298 calories… 10 g fat… 6.6 g fiber… 21.4 g protein… 24 g carbs… 108 mg Calcium…  PB Often citrus fruits or juices are put in tacos to add acidity. Why not use rhubarb instead? This recipe produces a very filling meal.  TIP: Don’t do what I did – I mixed the coleslaw in with the other vegetables, which muddied the colors and flavors. Serve coleslaw on the side.

++ Two 40-calorie yellow corn tortillas ++++ 3 oz raw salmon ++++ ½ cup coleslaw ++++ 2 Tbsp New Mexico roasted green chilis [in a jar or can] ++++ ½ Roma tomato, diced ++++ 2 Tbsp red onion, chopped ++++ ½ cup/1.5 oz rhubarb, diced ++++ 1 oz avocado, cubed ++

Bake the salmon with seasoning until cooked through, around 6 minutes. Cut into ½” cubes. Prepare the other vegetables, combining the chilis, tomato, onion, and rhubarb. Warm the tortillas until pliable, not crispy, and put them on the serving plate. Top with the mixed vegetables, then the cooked fish. Serve with the coleslaw on the side.

Water of Life

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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.

“Water of Life” is an ancient phrase with powerful associations. In Hebrew, it is mayim chaim. Water has many miraculous appearances in the Hebrew Bible: In the earliest verses of Genesis, water is present [Genesis 1:1-3]; Moses parts the Red Sea to lead the people to safety; Moses brings water from a rock in the desert [Numbers 20:8, 11]; Isaac digs wells [Genesis 26:18-22], some of them bring strife, one betokens welcome; the author of Song of Songs compares his lover to a spring of water [Song of Songs 4:15]. In the Christian Bible, water of life is a metaphor for Jesus who promises everlasting life to his followers. Some specific references to it include: Jesus meeting the Samaritan woman at the well [John 4:7-14], and the many references to water in Revelation [Revelation 22:1-5, 17b]. In Frank Herbert’s Dune series of books [and the movies made from them], the Water of Life is a potentially toxic blue beverage made from Spice Melange. If an ordinary mortal drinks it, he/she will die. Thus it is a test of faith for a chosen woman to ingest — if she survives, she becomes the new leader of the faith community and inherits all the life memories of all of her female ancestors. Whew! Strong stuff. And speaking of strong stuff, let’s talk about alcoholic beverages. In Scandinavia, they have a beverage of herb-infused vodka, which they call “Aquavit“. Translation? Water of life, first mentioned in print in 1531. In France, there is “Eau de Vie“, a fruit-infused brandy that is also popular in Switzerland, Germany, and Alsace. It was prepared in monasteries going back to the 1400s. In Scotland, they drink “uisge [pronounced “oos-key”] beatha”, the water of life, and they have been distilling it from water, barley, and yeast for centuries. The oldest evidence is an account book from Lindores Abbey in Fife, Scotland. The account states that on June 1, 1494, Brother John Cor [or Kawe] was gifted with a large amount of malted barley to produce Aqua Vitae [latin for Water of Life] for use by King James IV. The Scots Gaelic word being difficult to pronounce for non-speakers, the name of this sainted beverage became ‘whisky’. Whether one drinks it blended or prefers a Single Malt, Scotch Whisky has become a favored drink all over the world. Want to take a little hike? The Spey River region has the Malt Whisky Trail, a plan for visiting nine distilleries. Rather stay at home? Travel vicariously by sampling the Classic Malts of Scotland, a clever marketing ploy by the United Distillers and Vintners. Or go back to the original concept and drink water.

This is not an advert for Scotch, and it is not recommended that you drink alcohol on a Fast Day. A 25 ml shot has 55 calories, while the standard 1.5 oz serving has 97. If you are of age, and wish to partake on a Slow Day, and limit yourself to one drink for the sake of your health. For an alternative beverage, June 1st is also National Milk Day. Our foods today are inspired by Scotland and the lands of the Old and New Testament.

Levantine Lamb Bake: 219 calories… 14 g fat… 1 g fiber… 26 g protein… 8 g carbs… 108.6 mg Calcium…  PB GF Let’s take all the popular flavors of the Eastern Mediterranean and bake them with eggs. Great idea!! [If this sounds familiar, it is based on Lamb Gozleme, which was featured previously. If you had left-over filling (about 2 Tbsp), you could use it instead of the tomatoes/feta/olive /lamb/spinach in the recipe below.]

++ 1 two-oz egg ++++ ¼ oz tomatoes, small dice ++++ 1/8 oz feta cheese, small dice ++++ 1 Kalamata olive, small dice ++++ 1/8 oz cooked lamb meat, small dice ++++ 1/8 oz spinach, chopped ++++ oregano + salt + pepper ++++ 2 oz peach or nectarine ++++  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] ++

Prepare all the vegetables, meat, and cheese, and combine them well in a small bowl with the seasonings. Spray an oven-safe dish with non-stick spray and turn the bowl contents into the dish. Whisk the egg and pour over the other ingredients. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the hot beverage. If I knew how, I’d say ‘delicious!’ in Greek, Turkish, Syrian, Palastinian, Hebrew, and Egyptian.

Haggis Spring Rolls: 262 calories… 13 g fat… 3 g fiber… 23 g protein… 26 g carbs… 41 mg Calcium…  PB The first time I enjoyed these was at the Whiski Rooms in Edinburgh, Scotland, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval.

++ 4 six-inch rice spring roll wrappers/skins ++++ 8 Tbsp haggis filling** ++++ 1 cup lettuce leaves sliced into <½” strips ++++ ½ oz carrot, grated ++++ 1 tsp flavored olive oil ++++ 1 tsp red wine vinegar ++++ finishing salt ++++ 1½ tsp Thai hot chili sauce ++ ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside] ++

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place one spring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1st turn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis rolls, cue the bagpipes.