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.

For 500 years, the Abbasid Caliphate had been living the good life. Initially, the Persians were followers of Zoroaster, and they were part of many empires – from the Greeks to the Parthians. In 651 CE, Persia came under the influence of Muslim Arabs. Their capital at Bagdad, founded in 762 CE, saw a flowering of intellect, attracting scholars, poets, artists, astronomers, and the top medical minds of the era. There were some periods of instability as various strong men vied for rule, but on the whole the Abbasid Caliphate preside over the Golden Age of Islam. Meanwhile, far to the East, the Mongols were riding rough-shod over the landscape. Literally. Hülegü, grandson of Ghengis Khan, had been assigned to invade the Persian Empire. So he did. In January of 1258, his army besieged Bagdad. There had been an exchange of letters previously, Hülegü threatening to sack the city if they did not surrender [“I will not leave a single person alive in your country, I will turn your city, lands and empire into flames.”], and the Calif al-Musta’sim thinking it was just trash talk. On February 10, the Mongol horde took the city. A few days later, the sacking began. Some estimates say that 2 million citizens were killed, but Hülegü admitted to only 200,000. The Mongols went on to threaten Eastern Europe while Bagdad rebuilt. Today it is the capital of Iran. Time to reread Oyzamandius by Shelley.

Our breakfast is based on favorite Persian flavors. Our dinner would have been favored by the conquering Mongols.

Jeweled Rice: 228 calories… 4.2 g fat… 0.3 g fiber… 6 g protein… 39.3 g carbs… 8 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB GF  Ancient Persians adored rice, and nuts grew abundantly on the hillsides. Let’s combine them for breakfast a Persian would love. The glistening honey-coated nuts give this meal its name and its flavor.

++ ½ c cooked brown rice ++++ 1 oz nut-honey mix, such as Buram brand ++++  Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Take the rice off the hob or warm it, if pre-cooked. Warm the nut-honey mix, and stir to blend with the rice. Prepare hot beverage of choice and be transported back to Islam’s Golden Age.

Cod for the Khan: 223 calories… 2.4 g fat… 6 g fiber… 24.6 g protein… 28 g carbs… 176 mg Calcium…  PB GF This meal is based on ingredients from a Mongol Carp Soup. Instead of boiling, the fish is pan-cooked and it tastes good.

Marinated Cod: ++ 4 oz cod fillet ++++ ¼ tsp brown pepper, ground ++++ ¼ tsp coriander seed, ground ++++ 1½ tsp onion, chopped ++++ 1 Tbsp Chinese wine or sherry ++ >>>> Stir together the spices, onion, and wine in a glass pie plate. Marinate the cod, turning often, for 30-60 minutes.

The Dinner: ++ marinated cod ++++ 1 cup foraged greens: dandelion leaves, chickweed, chives, sheep-sorrel, spinach ++++ ¼ cup onion, chopped ++++ ¼ cup brown rice, cooked ++++ 1 Tbsp chives, chopped ++++ splash of vinegar ++ >>>> Spray a small cast iron pan with cooking spray and add the cod. Cook over medium for 4 minutes, turning to heat both sides. Pour in the marinade, cover, turn down heat and cook for 6-7 minutes, depending on thickness of the fillet. Chop the greens roughly. Put onion in a small pan with ¼ cup water and simmer until transluscent. Add the greens, turn down heat, cover, and simmer to wilt the greens. Heat the cooked rice and stir in chives. Test fish to see if it ‘flakes’ [when a fork is brushed over the side of the fish, the meat comes off in flakes]. Salt to taste and add a splash of vinegar. Plate the fish with the rice and greens, pouring extra pan juices over the fish and rice.  Don’t get delusions of ruling the world.