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. Welcome to [Captured] who is now Following.

If you saw the word ‘tortilla’ on a menu, what would come to mind? That depends on where you live. The difference among tortillas is as wide as an ocean. For 10000 years, the Aztec and Mayan peoples of Mexico had been growing maize/corn and grinding it into a flour. Balls of maize dough were patted into flat rounds and cooked on a griddle.  In the native Nahuatl language, these were called ”laxcalli”. Spaniard Hernán Cortés and his fellow invaders observed the making of laxcalli in 1519. In Spanish, the word ‘tortilla’ means ‘little cake.’ When the corn laxcalli was introduced to Spain, it was called a tortilla — that along with a bunch of other little cake-like things. In Southern Spain, chickpeas were introduced during the Berber invasion and occupation from 711-1492 CE. Originally, a flat cake of chickpea flour was made in Greece. It migrated through trade to the Levant and entered into Arab cuisine. Today, a fritter made with chickpea flour is popular in Andalusia and they call it a ‘tortilla’. Enter Tortilla Espanola. In the 1830s, a Navarese woman cooked up a quick meal of eggs, potatoes, and cheese. When she served it to a hungry army general who was passing through town, he saw the potential for serving many hungry solders with this quick, inexpensive, nutritious meal. It was named ‘tortilla’ and became a hit all over Northern Spain. So, what is a tortilla? That depends on where you live. If you see the word on a menu, consider first where you are, so you will know what to expect.

Spanish Tortilla: 150 calories 9 g fat 1.5 g fiber 10 g protein 11.6 g carbs 189 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  In Spain, a ‘tortilla’ is a vegetable-potato-cheese and egg dish, usually cooked on the stove-top. This one is easier because it is baked. HINT: This recipe serves two [2] people.

1 clove garlic 1 oz/1 scallion ¼ cup/1 oz bell pepper 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice 2.5 oz egg = US extra large 25 ml/0.8 fl oz plain yogurt 2 tsp chives, chopped 1 oz grated Manchego or Cheddar cheese 2 oz watermelon   Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the potatos in a small saute pan with a little water and cook until not-quite soft. Add garlic, scallion, and bell pepper and continue to cook until bell pepper is soft. In a small bowl, combine egg, yogurt, chives, and cheese. Stir in the cooked vegetables and spread in a baking dish that has been spritzed with oil or non-stick spray. Bake at 350F, 15-18 minutes. Plate with fruit and you are ready for an energetic day.

Corn Tortillas, homemade  makes 15 five-inch tortillas. 1 tortilla = 50 calories 1 g fat 0.8 g fiber 1 g protein 9 g carbs 12 mg Calcium

2 cups/185 g masa harina ¾ tsp salt 1.5 cups/340 g water 2 tsp oil 

Combine masa and salt in a wide bowl. Gradually add oil and water until evenly wetted. Knead 5-10 minutes until smooth and firm, adding more water if needed. Let rest, lightly covered 30 minutes. Portion into 15 pieces, each 30-35 g in weight. Cut two pieces of waxed or parchment paper each 6×6”. With a tortilla press, flatten each dough ball between the pieces of paper, until 1/8” thick and 4.5” in diameter. Cook on a hot, dry gridle 40-60 seconds, turning once. Freeze any that you are not using today.

Tostada for Dinner: 253 calories 13 g fat 5.6 g fiber 10 g protein 25 g carbs 119 mg Calcium  PB GF  Purchased tostada shells were the inspiration for this quick and easy meal. We will definitely enjoy this again!

1 tostada shell [fried corn tortilla @ 85 calories each]** 1/3 cup chili non carne   1½ Tbsp Guacamole ½ oz Cheddar or Monterey Jack cheese, grated ½ cup Mexican Vegetable Pickles

Warm the chili and grate the cheese. Plate the tostada and spread it with the guacamole. Spoon the chili on top and spread that to the edges. Sprinkle with the cheese and plate with the pickled vegetables. Ready in minutes, with minimal fuss.

**NB: if you can’t get tostada shells in your local market, here’s how you can make them from corn tortillas: