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.
When I learned in 11th Grade US History that president Thomas Jefferson had suppressed the Barbary Pirates, the image of a Founding Father fighting pirates seemed ludicrous. But it was true, though he did not personally take part. In the early 1800s, the Barbary Coast of Africa was a dangerous shipping lane. The Barbary Coast included the waters off Morocco, Algeria, Tripoli, and Tunis. The pirates were a loose confederation of Berbers and Arabs who had been harrying the coast and kidnapping people for ransom or enslavement for centuries. Thousands of Europeans had been captured, causing an order of monks, the Mercedarians, to form for the purpose of buying back Christians. By the late 1700s, ships of British, French, Spanish, and American flags were trading frequently in the Mediterranean. The pirates would take hostages, ships, and trade goods OR charge large sums of money for safe passage. European governments figured that by paying off the pirates, any damages would happen to ships of rival nations — and that would be just fine. The US Congress budgeted $84,000 in 1785 for paying off the pirates, and in 1798, the payment of $160,000 plus supplies and presents was negotiated. Finally, the US had had enough. From 1801 to 1815, several squadrons of naval vessels with Marines aboard skirmished with the Pirates along the Barbary Coast. First they fought with Tripoli and negotiated an end to their piracy in 1804. After the War of 1812, James Madison was president and he continued the work begun by Adams and Jefferson, this time in Algeria. With US warships in his harbor, the Algerian leader gave up, returned all his prisoners, and paid $10,000 in fines. That ended the war with the Barbary Pirates. The Marines added a line about fighting on ‘the shores of Tripoli’ to their battle song and the nascent USA had a new policy: “that as peace is better than war, war is better than tribute.”
Our breakfast remembers the Berbers who gave the Barbary Coast its name. The dinner has flavors of Morocco, one of the first countries to make peace with the US Government over piracy, after a one-time payment of $20,000.
Berber Spanish Omelette: 141 calories 7.6 g fat 1 g fiber 10.4 g protein 8 g carbs 56.7 mg Calcium NB: Food values shown are for the egg dish and fruit only, and do not include the optional beverages. PB GF The Berbers brought rice and eggplant to Spain. The ‘Spanish Omelette’ was developed later, but we can enjoy them together now.
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 Mediterranean Vegetables with chickpeas 2 Tbsp cooked brown rice [save some if you cooked it for a previous meal] 1 oz watermelon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]
Spritz a non-stick pan with cooking spray. Put in the rice and cook it until it is warm. Add the vegetables and cook until warm. Whisk the eggs and pour them into the pan without disturbing the vegetables and rice, so they are evenly distributed. Cook the eggs until they are set, and cooked on one side. Turn the egg round over without breaking it and cook the other side. To serve, cut in wedges and plate with the melon.
Moroccan Lamb: 284 calories 6.5 g fat 8 g fiber 28 g protein 28.6 g carb 81 mg Calcium PB GF Mint, cumin, and coriander will make your meal taste like a trip to spice shuk. Simple meals are sometimes the best.
3 oz roast lamb ½ cup peas 2-3 pinches dried mint or cilantro 1/3 cup canned white beans, drained and rinsed Moroccan seasoning or ground cumin mint tea
Gently warm the meat by steaming or heating in a microwave, and dust with Moroccan seasoning. Cook the peas, drain, and stir in a pinch of dried mint/dried cilantro. Heat the beans with the seasoning or cumin to taste. Best served with mint tea.
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:
|sourdough rye bread||banana + plain, fat-free yogurt|
|3%-fat ham||blueberries + orange juice or crushed rhubarb|
|Camembert or Hermelin cheese||fat-free milk + deglet noor dates|
|yellow plums or another color||frozen or fresh spinach|
|optional hot beverage||optional hot beverage|
Dinner, single portion for Monday:………………………….. single portion for Thursday:
|Jarred spaghetti sauce + chicken stock||salad greens + tomatoes + red bell pepper|
|garlic + bell pepper||cooked pork roast + fresh cranberries|
|chickpeas + cabbage + rosemary||zucchini + good mustard|
|red pepper flakes + stubby pasta||balsamic vinegar + olive oil + edible flowers|
|Sparkling water||Sparkling water|