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 ISKON 1111 who is now Following.

Do you play Worldle, the geography spin-off of the popular Wordle? How do you recognize Morocco when it comes up? The Kingdom of Morocco is in a unique location, having coastlines on both the Mediterranean Sea and the Atlantic Ocean. Archeological evidence shows that people have lived there since 300,000 years ago, when the region was a grassy savannah. Now, the population is made up of Berbers and Arabs and the climate is much drier. In the time of the ancient Greeks, Morocco was the site of one half of the Pillars of Hercules, which marked the Western end of the Mediterranean. In one old story, the Titan Giant Atlas, who was doomed to hold the heavens on his shoulders for all time, performed his task while standing in Morocco. The hero Perseus turned Atlas into a mountain range, now called the Atlas Mountains, which runs from Morocco to Algeria. During the Ordovician Period of geologic time, this part of Northern Africa was a warm, shallow ocean which abounded with creatures who’s shells are now embedded in the rocks of the Atlases. If you see a beautiful fossil Ammonite or Cephalopod in a rock shop, most likely it is the result of the lucrative trade in Moroccan fossils. In 150 BCE, the Romans appropriated the area which they called ‘Mauritania,’ but it was not officially part of the empire until 44 CE. The Arabs arrived in the 600s, bringing the Islamic religion to the Maghreb. For the next few centuries, the region was struggled over by factions of Muslims, with little cohesion or permanence. Bit by bit, the French arrived and worked their way into the fabric of the country, gaining control in 1912. Occupation by Germany during WW2, lead to Casablanca being an important hub of intrigue during the war. Independence arrived in 1956. The country has many place names that are familiar: Marrakech, Fez, Tangier. And some well-known people came from Morocco: actor Jean Reno; 14th century world traveler and scholar Ibn Battuta; Nobel Physicist Serge Haroche. Make sure you can recognize Morocco next time you see it — it is a place worth knowing.

Our meals for Morocco have the spices of the country at breakfast and a storied street-food for dinner.

Moroccan Bake: 148 calories 6.4 g fat 2 g fiber 7 g protein 16 g carbs 41 mg Calcium  PB GF The Moroccan spice Ras El Hanout is the key to this breakfast. The dates and melon make it even better.

1 two-oz egg 1 tsp Ras el Hanout spice blend 2 tsp tomato sauce 1 black olive, chopped 2 deglet noor dates 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] or lemon in hot water

Spritz a ramekin [for 2 people, Dear Husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Whisk the eggs with the spice, tomato, and olive. Pour into the oven-safe dish and bake 12-15 minutes. Plate with the fruit and an optional beverage.

Mhadjeb: 1 piece + fruit = 240 calories 4 g fat 3.5 g fiber 7.6 g protein 32.5 g carbs 20 mg Calcium  PB  Somewhere in the mists of time, a poor Algerian woman began to prepare this dish. She would send it out with her children to sell in the streets. It became a great hit and, not knowing what else to call it, the food was dubbed ‘mhadjeb’ or ‘mahjouba’ which means ‘honorable woman’ or ‘the unknown woman who never leaves the house.’ The recipe is adapted from one by Nympha Nzeribe. Leftover pieces freeze well.

Makes 6	Griddle for cooking
1 cup semolina ½ c white whole wheat flour pinch salt ½ cup warm water	Combine flours and salt in a bowl, and add water gradually. Knead until ingredients are mixed into a soft dough.
Plastic bag large enough to hold dough	Take a plastic bag and dip it in warm water, filling the bag. Dump out the water and put dough inside the wet bag. Wrap bag around dough and let it rest ~15 minutes.
	Remove dough, knead lightly for a few minutes.
	Oil your hands and form dough into 6 balls. Line up balls on a work surface, in the order you form them, making note of the order. Cover lightly, let rest.
1 tsp olive oil 1 cup onions, chopped	Cook onions in oil until transluscent.
14 oz tomatoes, diced 2 Tbsp green chile [New Mexico] 2 Tbsp catsup large pinch cumin + salt ½ cup carrot, grated	Dice tomatoes and add to onions along with all the rest of these.  Cover and cook over low, stiring at whiles, until thickened. Take off heat.
2 hard-boiled eggs, chopped	Add egg, stir, and let cool to room temperature. Divide into as many portions as you have dough balls. 2 oz each ball.
Oil balls of dough cooled filling	On a lightly oiled surface, roll out Dough Ball #1 as thinly as you can. ~9” dia. Spoon filling into center and spread it out a bit. Fold edges of circle to center, to form a square, covering all the filling. Repeat with other balls and filling.
	Spray oil on a griddle. Move each package carefully to the griddle, lest the dough break open. Cook until each side is nicely browned. Let cool briefly.
clementines/ melon/ grapes	Serve with cool, fresh fruits on the side.