How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. 

Kwanzaa was developed in 1966 as a response to the Watts Riots of 1965. Professor Maulana Karenga, chair of Africana Studies at California State University, was distressed at the lack of unity among Black Americans and their estrangement from their African roots. After much research into the festivals of Zulu and Ashanti people, he proposed a new holiday: Kwanzaa, to run from December 26 to January 1. Each day features the lighting of a candle and a family discussions of certain principles, along with singing, dancing, and eating culturally-based foods. The seven principles are: Unity; Self-determination; Collective work and responsibility; Cooperative economics; Purpose; Creativity; and Faith. These are excellent values that we all can espouse. Kwanzaa has been embraced by people around the world, not just in the USA. Tomorrow will be Day 5 of Kwanzaa, a day of Purpose. Find a new purpose for your life, whether it is volunteering in your community or being purposeful about your health choices. Happy Kwanzaa to all those who celebrate.

Here I offer two breakfasts for Kwanzaa, from Northern Africa and from Southern Africa. Muhindi [corn] is one of the major symbols of Kwanzaa, so it is fitting to eat it in the Mealie Bread. Your family probably has its own favorite dinner menus, from Hoppin’ John to Cajun Catfish. It is all about family and the foods you share.

Moroccan Omelette: 135 calories 8 g fat 1.4 g fiber 10 g protein 7.7 g carbs 49 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Suggested by our First-born, this is the easiest breakfast to prepare. For the compete flavor profile, serve with mint tea as they do in Morocco.

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.  1 tsp or more ground cumin ½ tsp or more paprika salt + pepper 1/2 clementine OR 5 Bing cherries   Optional: blackish coffee [53 calories] or MINT TEA or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Combine the cumin, paprika, salt, and pepper in a small dish. Whisk just the eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Sprinkle the eggs with the seasonings and leave undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit as a counter-point to the spices.

Mealie Bread Breakfast: 190 calories 2.5 g fat 3 g fiber 13.4 g protein 25.4 g carbs 73 mg Calcium  PB GF – if using GF flour in mealie bread  Mealie bread is a staple in southern Africa. It is simple to prepare and you will like it. Here it makes a fine breakfast as one of four typically African foods and flavors: 1] mealie bread 2] watermelon [originally from Egypt] 3] coffee 4] chicken [several native species].

3 Mealie Breads** 4 oz watermelon 1½ oz chicken breast meat, cooked   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

**Mealie Breads: makes 24 pieces using a 1½ Tbsp scoop 1 piece = 73 calories 0.5 g fat 1 g fiber 1 g protein 5.6 g carbs 20 mg Calcium I cooked the batter as patties, scooped onto a griddle. Fine flavor at breakfast or dinner.

¼ c milk 2 Tbsp melted butter 1 two-oz egg ½ c white whole wheat flour ½ c cornmeal 1 Tbsp sugar 1 tsp baking powder ½ tsp salt ½ tsp paprika 1 cup cooked corn kernels

Combine all the ingredients to form a moist, fairly thick batter. If too dry, add a little milk or water. If too wet, add a little flour. Heat a griddle to medium high and spritz with non-stick spray. Scoop batter onto it, then flatten out to make 3” patties. Turn when the bottom is set and a little brown, then cook the other side. When cool, they freeze well.

Prepare and cook the mealie bread or warm from the freezer. Cut chicken into strips and watermelon into chunks. Plate and enjoy with another African flavor: coffee.

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

1 two-oz egg + raw shrimp	1.5 two-oz eggs
tomato paste + chili powder	leek + fresh tomato
turmeric + cilantro leaves	garlic powder + basil
scallion + strawberries or mango	clementine or apple
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

cornstarch + potato flakes + 2-oz egg	delicata squash + sweet potato
white whole wheat flour + red chili	olive oil + raw turkey breast + thyme sprigs
mixed seafood + canola oil + oyster sauce	red pepper flakes + sugar
pak choi or swiss chard + sriracha	cranberries + red wine vinegar
Sparkling water	Sparkling water