Hieronymus Bosch

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. Welcome to 1981lluciana and Healthy Desire who are now Following.

On August 8, 1516, Hieronymus Bosch died and the legends began. So did the forgeries. Bosch [not his real surname, but he chose it to honor his hometown ‘s-Hertogenbosch] was the most famous painter of his time. While he drew from the compositions of his predecessors, Bosch was the most copied artist for the next century — with many of those works ‘signed’ with his name. His ‘surreal’ style of art struck a real chord with his contemporaries. The late 1400s was a time of pessimism and the church preached that people should fear Divine Retribution. Savonarola with his bonfires was on the same wave-length. Bosch took this to heart since he was a religious conservative who thought that some clergy were part of the problem. His art spotlighted the sins of humankind, constantly repeating that repentance would help us to avoid a horrible punishment in Hell. Few artists were so inventive in their depictions of the netherworld as Hieronymus. One of Bosch’s most famous works is the Garden of Earthly Delights, a triptych begun in 1490. The left-hand panel shows the totally innocent Adam and Eve in Eden, while demons fall from Heaven as Lucifer is thrown out. The middle panel depicts a landscape with rather sex-less, nude, White and Black Barbie-doll figures disporting in all sorts of merriment — activities that will land them in the Hell depicted in the right-hand panel. There, those Barbie-dolls experience the horror of dreadful demons and cruel punishments. The artist was not all about monsters: he produced works on Biblical themes, such as Christ Carrying the Cross [in Vienna]; the Adoration of the Magi; and St Christopher Carrying the Christ Child which show his command of landscape perspective, color use, and depicting the human form. There are only about 20 works which have been attributed to Bosch and many more by his students and copiers.

To me, an hilarious aspect of the Garden of Earthly Delights painting is the giant fruit. In our house, if one picks a particularly large strawberry, it is dubbed ‘an Hieronymus Bosch berry.’ Our breakfast features strawberries and other fruits. To Bosch those represented lust and gluttony — to me, they represent a healthy breakfast. Our dinner involves good ingredients roasted under high heat, but no Fires of Hell are involved.

Red White and Blue150 calories 1 g fat 2.6 g fiber 14.5 g protein 20 g carbs [10.5 g Complex] 331 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF bread Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.

½ cup fat-free ricotta ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use] ½ cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to let the juices drain] 1 slice of 70-calorie multi-grain bread [Nature’s Own/ Dave’s Thin-Sliced] 2 large pinches of cinnamon sugar  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Fish Roasted with Vegetables290 calories 5 g fat 5 g fiber 29 g protein 16 g carbs 180 mg Calcium  PB GF Delicious one-pan meal. AND it is low in calories and fat. Can you believe that a women’s magazine had a similar recipe for 425 calories!!

4 oz pollock, halibut, or other white fish 1½ slice [0.2 oz] American/streaky bacon 2 oz carrots in ½” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half or quarters 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese 

Set the oven at 450 degrees F. Cook the bacon in an 8” oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the pan of vegetables from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Move the vegetables aside so the fish will sit on the hot pan, with the vegetables nest to it. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon. You could eat it right from the pan.

Diet vs Lifestyle

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.

Diet” can mean: a) one’s usual or habitual food [noun]; b) a type of food recommended for a specific purpose; c) a way of eating sparingly to reduce one’s weight. When people say, “I’ve gained my ‘Covid 19’ and now I have to go on a diet” they mean that they are going to eat less to achieve a goal of weight loss. And then what? Can’t tell you how often I’ve heard, “We were on the South Beach/low carb/cabbage soup diet and we lost 30 pounds! And then we regained it.” That’s the trouble with ‘diets.’ You might deprive yourself of certain food groups for a while, but you can’t/won’t live like that for the rest of your life. And the weight comes back.

Lifestyle” can mean: a) the usual way of life of a group of people [noun]; b) associated with or promoting a more desired way of living [adjective]. For a new way of eating or behaving to be ongoing, it must be something you are comfortable to be doing all your life. Can you eat this way and still enjoy a social life? If so, this is described as a ‘sustainable’ behavior. If you are thinking about altering your current “usual or habitual food” to make it so that it will be “promoting a more desired way of living,” then think carefully about the long-term. Slow, incremental weight loss is shown to be preferable to quick weight loss. Learning to eat better for life is the key.

Now you know why I refer to the way we eat as the Fasting Lifestyle. It is a way of eating that requires only two days of behavior change, in the form of eating fewer calories. Look at today’s meals — couldn’t you eat like this twice a week for the rest of your life if it meant that the weight would come off and stay off?

Cheese ScrOmelette:  154 calories 9.6 g fat  1 g fiber 12 g protein 5 g Carb [4.5 g Complex] 108 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  What a classic. Why not eat this often?

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 oz cheese such as Cheddar or Gruyere 1.5 oz applesauce or 2.5 oz strawberries  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]

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs is set, sprinkle with cheese, fold and plate. Slice fruit, brew optional beverage, blend the optional smoothie or take it from the ‘fridge and shake it before serving.

Antipasto with chicken: 252 calories 11 g fat 4 g fiber 22.6 g protein 29 g carbs 208 mg Calcium  PB GF  This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. HINT: The recipe and photo show enough for 2 people. Invite a guest who is Fasting, too.

This generous platter serves two.

2 oz roasted red pepper, without oil [I roast my own, slice and freeze them] 2 oz mozzerella, cut into ‘sticks’ [buy it in blocks] 3 oz chicken breast, cooked  5 oz tomato slices 3 oz whole green beans, steamed, drained, cooled 1½ oz marinated mushrooms 1/3 c. garbanzo beans, drained if canned 4 black olives, pitted and sliced 3 slices pepperoni, chopped 1 tsp flavored olive oil flavorful finishing salt chopped fresh herbs 

Prepare the ingredients and keep separate. Combine the garbanzoes with the chopped pepperoni. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle on the flavored oil. Be liberal with the fresh herbs.

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

1 slice 70-calorie multi-grain bread1.5 two-oz eggs  + Bing cherries
strawberries +/or blueberries, fresh or frozen3%-fat ham + leek/scallion
fat-free ricotta cheesegarlic + mushrooms
chicken liver pate OR chicken liver
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz pollock or other white-fleshed fish 4 oz filet mignon + butter + olive oil
American/streaky bacon + cauliflowerportobello mushroom cap + shallot
carrots + brussel sproutswhite wine + heavy cream
cherry tomatoes + Parmesan cheesegrainy mustard + fresh tarragon + asparagus
Sparkling waterSparkling water

James Baldwin

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. Welcome to Master Magic University and ketodietreviews who are now Following.

James Baldwin was born in Harlem on August 2, 1924. His mother was single and his father was not in the picture. Strike One. His step-father was a Baptist minister and young James had success as a preacher in his mid-teens. But he looked around Harlem and found that he was not happy. Reading was an escape and he read everything he could. In high school, he wrote for the school newspaper and was a published author by the time he was graduated. College had to wait while Baldwin worked to support his mother and his siblings after his step-father died. On the job and on the streets, he was shown that he could not succeed because he was Black. Strike Two. While working part-time jobs, he wrote essays and poems, which lead to work as a reviewer. His former religious life left him with questions about his sexuality. Strike Three. When his best friend committed suicide, Baldwin decided that he had to flee Harlem and the United States. lest he end up as a statistic. With $40 and a one-way ticket, he left for Paris in 1948. All he knew about France was from reading the works of Balzac, but he learned the language and found that felt at home there. His first novel, Go Tell It On The Mountain, was published in 1953. In a later interview, Baldwin said, “The French gave me what I could not get in America, which was a sense of ‘If I can do it, I may do it.’ ” From the other side of the ocean, Baldwin began to write more and more about racism in America and the equal rights movement. On visits to the US, he met and worked with the leaders of the movement. Plays, short stories, and essays were his way of being a ‘witness to the truth.’ Although in his last years he was a professor at an American college, he died in his little house in Provence, with its wonderful view of the Mediterranean.

For his Harlem childhood, a breakfast based on the soul-food favorite, Red Beans & Rice. For his love of France, a meal that would be at home in Provence, just like James Baldwin. Watch If Beale Street Could Talk on Hulu.

Red Beans & Rice Bake: 138 calories 5 g fat 2.4 g fiber 8 g protein 15 g carbs 54 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Eggs are a fine vehicle for left-over foods. This combination is particularly good. Plan to make it some morning after the next time you serve Red Beans & Rice.

1 two-oz egg 3 Tbsp red beans & rice  large pinch of garlic powder 1 oz pear   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]

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Whisk the egg with salt, garlic powder, and pepper to taste. Stir in the red beans & rice. Bake for 12-15 minutes. Plate with the pear.

Langostino with Garlic:  264 calories 3.4 g fat 9 g fiber 26 g protein 35 g carb 120 mg Calcium  PB GF  I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch or even dinner on a Slow Day.

1 tsp olive oil 2 clove garlic, chopped pinch of hot pepper flakes 5 oz langostino chunks or 4½ oz cleaned shrimp/prawns 5 oz broccoli florets or asparagus, cut into 2” pieces 1 cup cabbage, sliced [3 oz] 2 Tbsp dry white wine salt & pepper 15 oz tomatoes, coarsley chopped or canned diced tomatoes ¾ c white beans, rinsed and drained ½ cup fish stock

Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and pepper flakes to the pan and stir for 10 seconds or less – you don’t want to burn the garlic. Add the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and remaining fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine/shrimp/prawns and cook to thicken the broth. The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.

Comparing Plans: 30 per Week

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. 

Diets should be designed to help you become healthier, usually by losing weight. And that is a good thing, but often when people diet by cutting out food groups, they become less healthy because there is not enough variety in their food. When that happens, nutrients are lost, along with fiber. But inside your intestines, where your food is digested and absorbed into the body, something else happens: the loss of microbiota. Studies have shown that the less the diversity of your microbiota, the less healthy you are in the long run. The ’30 per Week’ challenge has you aiming to eat at least 30 different plants each week — vegetables, fruits, grains, seeds, leaves — to boost microbiota populations. Think that is difficult? If you eat a slice of whole wheat bread for breakfast, that is from only one plant. If you switch to 10-grain bread, then you are one-third toward the goal! Folks who are following a Mediterranean Diet or a Plant-Based Diet or a MIND Diet will see that this way of eating will be easy to fold into their meal plans.

This plan dovetails nicely with the Fast Diet, since lots of meals can be constructed that meet the <300 calorie goal, but also have a variety of plant matter. It is true that I could eat a breakfast of a cheese omelette which contains no plants at all, but that might be one meal of 14 in a week. Dear Husband and I have found it to be an interesting and highly achievable challenge to eat 30 per Week. Try it!

Is this food allowed on this diet…30 per WeekOn Fast Days
Fatty Animal protein: beef, lamb, porkIn moderationYes
Lean Animal protein: chicken, turkeyYesYes, preferred
Eggs Yes Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: whole grain versionsyesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYes Yes 
Seafood protein, especially with Omega-3 fatsYesYes 
Apples, melons, pears, all other fruitsYesYes 
Berries of all kindsYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt In moderationSome 
Vegetable oils: olive, canolaYes in moderation
Animal fat: butterIn moderationin moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Higher fiberYes Yes
Daily Carb intakeVariety of grainsKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNot recommendedNot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days

The breakfast today contains 5 different plants, while the dinner provides 6 more. See how easy that was?

Flamenco ScrOmelette: 152 calories 7 g fat 2 g fiber 10 g protein 11 g carbs [10 g Complex] 51 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The same flavors of a tapas meal now found in your breakfast scramble. Very good.

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 1½ Tbsp tomato puree ¾ oz bell peppers, chopped 1½ Tbsp onions, chopped 2 pinches cayenne pepper + large pinch chopped parsley + salt to taste 1 oz pear  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]

If starting the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.

If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the vegetables into the hot saute pan to cook, then add the eggs and seasonings. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour your beverages of choice. Great flavors.

Santa Barbara Salad: 280 calories 13 g fat 6 g fiber 16 g protein 21 g carbs 106 mg Calcium  PB GF  From a Washington Post food column, this salad sings of California.  HINT: This amount serves 2 [two]. Invite a friend or save for lunch later in the week.

½ head Boston or buttercrunch lettuce 1 cup grape or cherry tomatoes ½ medium apple, cored and diced ½ cup diced chicken breast ¼ cup chickpeas 1 oz soft goat cheese 1½ tsp pine nuts 1 Medjool date ½ two-oz egg, hardboiled  per serving: 1½ tsp cinnamon dressing

First prepare the dressing and refrigerate. Next, toast the pinenuts until they just begin to brown. Take off heat and set aside. Shred the lettuce and put in a bowl along with all the other ingredients. Toss with 1½ tsp dressing per serving. Play a Beach Boys song and wear your sunglasses.

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

1 two-oz egg + whole tomatoes1.5 two-oz eggs 
feta cheese + paprika + garlicroasted green chilis
orange/red bell pepper + onionapple
cumin + cayenne
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

6 felafel patties https://wordpress.com/block-editor/post/fastingme.com/11013chicken breast meat, raw or cooked
fresh tomato + one 140-calorie pita breadbechamel sauce w/ cheese
orange/yellow bell pepper5 buckwheat galettes
red onion + lemon juiceasparagus
Sparkling waterSparkling water

Rome Burned

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. Welcome to edwardlorilla2051tower who is now Following.

In 64 CE, the great capital of the Roman Empire caught on fire. This was a serious problem in the closely-packed city with people cooking over fire at home and giving burnt offerings to the gods in temples. The fire seems to have started in the shops on the grounds of the Circus Maximus — the site of chariot race in the movie Ben Hur. Quickly it spread through the crowded city of one million, burning for six days. Once it was out, it started again. Three days later, 10 of the 14 districts of the city were destroyed. Did the Emperor Nero play his fiddle as he watched Rome burn? No, because violins had not yet been invented yet. Besides, he was out of town, vacationing. Nero laid the blame on that new Jewish sect and cheerfully set out to eradicate the Christians. Nero’s detractors said that Nero was happy about the fire — had even started it as a form of urban renewal — so that he could build a huge new palace complex. Indeed, the fire spurred moves toward city planning. Streets by law became wider and less-flammable building materials were mandated. Fire patrols walked the neighborhoods, looking for fires to control. The Pantheon/Church of Saint Mary and the Martyrs was rebuilt of stone and cement as a result. The unsupported dome of the Pantheon influenced architecture for centuries. Should you ever visit the city, think of the horror of ancient Rome on fire.

The Roman Empire surrounded the Mediterranean Sea, called ‘Mare Nostrum’ or ‘our sea’ by the Romans. Our meals come from the island of Sicily and the waters of the Mediterranean. What would Nero have eaten? Let’s not go there.

Sicilian Bake:  138 calories 8 g fat 1 g fiber 10 g protein 8.4 g carbs 88 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Lynn Rosetto Kasper tells of shepherds in Sicily spending the summer in the high meadows with their flocks. They make a salad, based on simple ingredients. That recipe informed the flavors of this breakfast.


1 two-ounce egg half of a 3” diameter thin slice of salami ½ clove garlic, minced 2 Tbsp sheep sorrel or arugula, coarsely chopped ½ Tbsp Parmesan-Reggiano cheese or pecorino cheese, grated 1 Tbsp ricotta cheese 5 cherries  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]

Chop the salami and put it in a small, dry, non-stick skillet with the garlic. Cook, stirring, until salami is getting a little crispy. Take pan off heat and stir in the greens. Spritz an oven-safe dish with non-stick spray. Put the warmed ingredients into the prepared dish. Whisk the egg with the cheeses, plus salt and pepper to taste. Pour into the prepared dish, and bake at 350F. For 12-15 minutes. Plate with the cherries. 

Mackerel Puttanesca: 298 calories 17 g fat 3 g fiber 22.6 g protein 7.6 g carbs 66.4 mg Calcium  PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: since the mackerel is high in Omega 3, the fat is ‘good fat’]

4 oz mackerel or other rich, oily fish ¼ cup puttanesca sauce, homemade or from a jar 2 oz green beans

If using fresh fish, broil the fish for 4-5 minutes per side to cook it.   If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked. Cook the green beans. Gently heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

Veronica

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. Welcome to stuffyourface58 and Amanja who are now Following.

Should you hear the word ‘veronica,’ what would come to mind? If you were a gardener, the perennial plant called “Speedwell” would be in your mind’s eye. It grows from Zone 3-9 and is either a low ground-cover or spiky back-of-garden plant of handsome color. If you were a bull-fighting aficionado, you would see a matador lead a bull in a semi-circle with only his cape moving, but not his feet. Hemingway describes this in The Sun Also Rises. If you were a latin scholar, you would recognize that the word means “true image.” If you were a Roman Catholic, you would know Saint Veronica from the Stations of the Cross: she offers her veil to wipe Jesus’ face while on his way to crucifixion and finds that the veil now bears the likeness of Christ. Lastly, if you dug deeper into that story, you would become quite confused. Veronica is not mentioned in any of the four Gospels. There is a legend of a woman named Bernice who had a cloth with a face on it. The cloth had miraculous curative powers and has been kept at St Peter’s Basilica in Rome since the 700s. In 1913, the Catholic Encyclopedia said that the image on the cloth was called the ‘true image of Jesus,’ which in latin is ‘vera icon.’ They go on to say that people confused the “cloth of the true image” to mean “cloth of the woman named Veronica.” Thus ‘Veronica’ is not a proper name, it is a transliteration. Apologies to my old friend Ronnie R.

Since ‘veronica’ means many things in many places, our menu today is a bit of this and a bit of that. But all is good and wholesome. Perhaps you will do a kindness for someone today.

Smoked Salmon Bake: 279 calories 8 g fat 2 g fiber 15 g protein 34.4 g carbs 225 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Gosh this is good. You must try it!

1 two-ounce egg ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley 1 Tbsp chevre [goat cheese] ¼ cup blueberries  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 scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon.  HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Prepare your optional beverage and dish the fruit.

Vegetable Quiche:  268 calories 14 g fat 3 g fiber 24 g protein 12.5 g carbs [8.5 g Complex] 293 mg Calcium  PB GF  I made this recipe with the idea of a crustless quiche [some might call it a fritatta or a tortilla] that didn’t break the bank on calories. Although the recipe should serve two, my portion was too large to finish. Use your judgement.

4 two-oz eggs 2/3 cup zucchini, grated [2 oz] ¼ cup red onion, chopped 1 cup broccoli, diced 1/3 cup diced red bell pepper [1.75 oz] 4 Tbsp cottage cheese, reduced fat 2 Tbsp plain yogurt 2 Tbsp Parmesan cheese lots of chopped fresh herbs 3 oz tomato, diced [½ cup] 1 oz mozzarella cheese, grated salt + pepper ½ cup lettuce, shredded + ½ tsp balsamic vinegar

Prepare the vegetables [except the tomatoes] and steam them over simmering water for 3-4 minutes. Drain over an empty bowl to capture any remaining liquid. Put the vegetables into an oven-proof dish [I used a 9×7” oval] which has been spritzed with non-stick spray, and spread around evenly. Salt and pepper at will. Stir the cottage cheese, yogurt, Parmesan, and herbs until well-combined. Whisk the eggs well, then whisk in the cheese mixture. Pour over the vegetables. Chop the tomatoes and distribute them on top, then sprinkle with the grated mozzerella. Bake at 400 F. for 30 minutes – should be puffed and a little golden on top and set in the middle. Let the quiche sit while you shred the lettuce and toss it with the vinegar.

St Kilian

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. 

,While working on Dear Husband’s very German genealogy, I was surprised to find several men named “Kilian.” How did an Irish name get into the family? Saint Kilian/Cillian/Killian was born c. 640 in County Cavan, Ireland. At that time, Ireland followed an independent, home-grown Christianity of hermits and monasteries. Kilian was part of 11 monks who traveled to Rome. They were instructed to convert the pagans of Wurzburg in the Frankonian region [now in Bavarian Germany]. What a journey and such a culture-shock for our pious Kilian! He converted the Duke Gozbert, and thus his followers. But by teaching Leviticus Chapter 18, verse 16 about not marrying your brother’s widow, Kilian ran afoul of Lady Gailana who was Gozbert’s widowed sister-in-law. This Bible verse is the one that Henry VIII later cited in an effort to divorce his first wife Catherine of Aragon. Lady Gailana solved her problem by having Kilian and two of his followers beheaded. John the Baptist’s preaching on the same verse got him beheaded by King Herod. The verse in Leviticus is about maintaining family unity by preventing jealousy. However, in Deuteronomy Chapter 25, verse 5, a husband is told that he must marry his brother’s widow if she has no children. At any rate, Kilian died and his relics are in the Cathedral of Wurzburg. He is the patron saint of all of Franconia. And that is how an Irish name arrived in Bavaria!

Menu for the July 8th Feast of Saint Kilian: For his origins, a breakfast of corned-beef and cabbage — even though this is an Americanization of Irish boiled beef. For dinner, an unexpectedly German dinner salad: Pikanter Geflugelsalat mit Melone.

Corned Beef & Cabbage ScrOmelette: 154 calories 7.6 g fat 1 g fiber 14 g protein 6.5 g carbs [5.4 g Complex] 65 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  When St kilean’s day falls on a Fast Day, you are all set!

1 ½ 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.  ½ oz uncooked corned beef 1/3 cup cabbage, very thinly sliced ½ Tbsp cottage cheese pinch caraway seed + pinch thyme 1 oz apple   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]

Mince the beef and put in into a pan with ¼ cup water. Simmer until beef is cooked, then remove it to a small bowl. Put the cabbage in the water in the pan and simmer that until the cabbage is cooked – add more water as needed. Put the cabbage in the bowl with the cottage cheese and seasonings. Add some pepper, but you probably will NOT need to add salt, due to the corned beef. Mix the ingredients together. Heat a non-stick pan with some cooking spray and whisk the eggs. Put the beef/cabbage in the pan and distribute it over the surface. Quickly pour the eggs in and tip the pan to cover all the cabbage. Cook on one side, then flip and cook it some more. Fold and plate with the apple. ‘Tis a fine breakfast you’ll be having.

Honeydew-Chicken Salad:  264 calories 9 g fat 3 g fiber 23 g protein 23 g carbs 102 mg Calcium  PB GF The now-gone Manhattan restaurant Luchow’s created this recipe for their Sommer Fest menu of cooler fare. True, I swapped out some original ingredients for those with a lighter impact on the waistline. That said, this is a fine meal for a hot day. It makes you feel cooler just to look at it.  HINT: This recipe serves two [2] people.

5½ oz/1 cup chicken breast meat, cut in ½” cubes 2 oz dill pickle, chopped 2 Tbsp slivered almonds 2 oz red seedless grapes, each cut in two 8 ripe olives, halved 1 tsp capers 3 Tbsp plain yogurt + 1 Tbsp whipped cream cheese 2 cups crisp lettuce, roughly cut 1¼ cup honeyew melon, cut in ½” cubes

TIP: For the chicken, I cut 5.5 oz breast meat into cubes and poached them, the night before, in a little water until cooked. Place the chicken, pickle, nuts, grapes, olives, and capers in a bowl and stir to combine. Whisk the yogurt and cream cheese together and pour over the ingredients in the bowl. Gently add and mix in the lettuce. Arrange two small Romaine lettuce leaves on the plate and mound the salad atop them. Surround the salad with the honeydew. Lovely.

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

1 two-oz egg1.5 two-oz eggs 
smoked salmon + scallions1.5 cups dandelion leaves or crowns
chèvre cheesegarlic
parsley + blueberriessmoked uncured bacon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two eggs + tomato + zucchiniMediterranean Vegetables
red bell pepper + red onion +lettucechicken breast meat
mozzarella + cottage cheese + plain yogurtpolenta
Parmesan cheese + herbs + balsamic vinegar
Sparkling waterSparkling water

St. Ireneus

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. Welcome to Treadmills Hub and tthenwhat who are now Following.

Saint Irenaeus was an important man in the early Christian church. He was born in the Greek city of Smyrna, today’s Izmir, Asia Minor [modern-day Turkey] in the 2nd Century CE. At a young age, he heard St Polycarp preach. That is significant because Polycarp had heard the original Apostles preach, thus Irenaeus was the last church leader to be only two degrees of separation from Jesus himself. Irenaeus was sent to Lyons, France as a missionary — there are many links between communities on the Rhone River and the Eastern Mediterranean. This was during the Roman Empire when France was inhabited by Celts. There he learned the local language, set up new churches, and became bishop. He was a fierce defender against schismatic teaching, especially Gnosticism. He studied it well enough to be able to refute it point by point This influenced the wording of the Apostles’ Creed and the Nicene Creed by stating emphatically that God was the author of creation and that Jesus was human and divine. Irenaeus influenced as well the modern Christian Bible which includes both the Jewish texts and the Gospels. His name means ‘peace-maker’ and though he had no patience for heretics, he brought accord among Christians in many theological disputes.

Since Irenaeus began his life in Greece, our breakfast eggs are flavored with a traditional moussaka sauce. For his later life in France — gosh those guys moved around a lot!! — a meal of contemporary French ingredients and flavors.

Moussaka ScrOmelette:  153 calories 10.5 g fat 1 g fiber 12.6 g protein 3.4 g carbs 68 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  A good sauce makes a fine moussaka casserole. So why not carry that flavor over to breakfast by folding it into eggs? Great idea!

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.    1/2 fluid ounce/1 Tbsp moussaka sauce   1/8 oz feta cheese, crumbled 1 oz strawberries  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]

Warm the moussaka sauce. Whisk the eggs and pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the sauce and cheese, fold and plate. Serve with the berries.

Beet & Bleu Cheese Salad:  288 calories 11 g fat 5 g fiber 14 g protein 19.5 g carb 212 mg Calcium   PB GF  This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. Dinner at Au Bougnat was a treat and eating this meal evokes fond memories.

2½ oz beets, cooked, skinned, sliced or cubed, cooled 1¼ oz bleu cheese, cubed or crumbled 1½ oz tomato, sliced or cubed 3 walnut halves [or use slivered almonds if you don’t eat walnuts] 1 oz white beans, rinsed and drained if using canned 2½ c. salad greens ¾ tsp olive oil + ¾ tsp balsamic vinegar garnishes: pansy, chive, or nastursum flowers; sliced scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

SuperFoods!

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. Welcome to bellyflatxtreme and edwardlorilla who are now Following.

Doesn’t it seem as if every week or two there are articles touting a “new super food“? Each one is ‘the BEST’ and only food to eat for good health, and then the next time, another one comes along with the same claim. Well, we know that some foods are better than others: whole grains, fish with Omega-3 fatty acids, colorful vegetables, berries with antioxidants, dark leafy greens. We also know — or you should know — that certain foods should be avoided: highly processed foods, simple carbs, fried foods, trans-fats, feed-lot-fed meat. Since the foods to avoid are so easy to find and eat, that means that the better food must be unavailable and difficult to prepare, right? Nope. Unless you live in a ‘food desert,’ and unfortunately many people do, these choices are most likely available in your supermarket. Eating them can lead to better health outcomes, on a Fast Day and on a Slow Day.

Our breakfast utilizes two of the most trendy foods of our time: quinoa and kale. Dear Husband doesn’t care for them separately, but he ate them with gusto in this bake. Also in the bake is that diet stand-by, cottage cheese. The herbs and spices each carry health-promoting properties. And then we add the blueberries. Whew! That’s a lot of good stuff in one meal. The dinner contains two of the well-known standards of healthy eating: wild salmon and broccoli. Can’t get better than that!

SuperFood Bake132 calories 5.6 g fat 2 g fiber 10 g protein 11 g carbs [7 g Complex] 53 mg Calcium  PB GF   Hearty, easy, good-tasting, with many of your favorite superfoods baked into a fine breakfast. Whole grains and dark leafy greens! at breakfast!

one 2-oz egg 2 Tbsp cooked quinoa ½ oz cooked kale 1 Tbsp cottage cheese, reduced fat 2 pinches of cayenne, sage, garlic powder, turmeric ¼ c wild blueberries, fresh or frozen 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]

Plan to cook some quinoa for a dinner a day or two ahead to have some left-over for this breakfast. Tip: The night before cook the kale, squeeze it out, and chop in well. In a small bowl, combine the quinoa, kale, cheese, and seasonings. Add salt to taste. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray. Whisk the egg, then stir in the mixed ingredients. Pour into the prepared dish and bake 12-15 minutes. Plate with the blueberries and serve with your choice of optional beverages. Power-packed!

Salmon & Broccoli:  241 calories 9 g fat 3 g fiber 27 g protein 8 g carbs 83 mg Calcium PB GF This is a meal that is so simple to prepare and so delicious that it seems impossible that it can be so good for you. Indulge yourself often.

4 oz wild Pacific salmon filet 4 oz broccoli florets 2 Tbsp mango salsa [Newman’s own]

Spray either a cast iron skillet or a stove-top grill pan with non-stick spray and heat it over medium-high. [You could also broil or bake the fish. If you bake it, go for 9-10 minutes at 400F] Salt and pepper the fish on both sides. Cook about 4-5 minutes on each side, then take off the heat. Cook/steam the broccoli until it is tender, then plate topped with purchased mango salsa.

Rhubarb Festival!

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. 

The Pandemic of 2020 meant that a lot of events were cancelled, including our town’s annual Rhubarb Festival on the first Saturday in June. We all stayed home last year and most of us got through it safely. This year the Festival is on! Musical groups, rhubarb pie contests, rhubarb flower arrangements, bake sale, farm animal petting zoo, food vendors, craft vendors, a ‘hollering contest,’ rhubarb wine and beer to sample — it is lots of fun for our tiny town of <1500 residents. Rhubarb is the ‘first fruit of the season,’ giving us good things to eat before the strawberries ever think of ripening. The plant, not a fruit but a vegetable, is native to central Asia and the roots were considered to be valuable for medicinal use 5000 years ago. It first arrived in North America when Benjamin Franklin sent a box of roots, for medicine, to his friend John Bartram. Finally, in the 1800s, people in the US got around to eating the stalks. Pie and jam are the first things that comes to mind, but for Slow Days, I make muffins and coffee-cakes from rhubarb as well. From May to September, fresh rhubarb is on the menu in our house. If you can grow it, you should.

Because rhubarb is so low in calories, it can be an ingredient on a Fast Day, as long as there isn’t too much sugar with it. Here it appears in a splendid breakfast and in a relish which is served on fish, chicken, or meat. Very delicious. NB: If you are new to rhubarb, eat only the stalks. The leaves should never be eaten as they contain oxalic acid/oxalate.

Yogurt Creme Brulee: 208 caloreis 2 g fat 2.5 g fiber 19 g protein 28 g carbs 115.6 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB GF Let’s have dessert for breakfast! A Bobby Flay dessert was the inspiration for this breakfast recipe.  This is delicious! HINT: This makes enough for 2 [two] servings.

You will need a small blowtorch to caramelize the sugar. If you use the broiler, you will melt the yogurt.
8 oz plain Greek** yogurt, fat-free -OR- ‘yogurt cheese’ [see below]
½ tsp vanilla
Stir yogurt and vanilla together in a medium bowl until combined. Cover and refrigerate 30+ mins to allow the flavors to meld.
1 cup chopped rhubarb
2 Tbsp water + 1 tsp sugar
Put fruit in a small saucepan and add water. Simmer until just softened, ~5 mins. Add sugar and stir. Let cool slightly.
two 8-oz ramekins
¼ c rolled oats, toasted
Divide fruit between ramekins. Toast oats in a dry skillet and sprinkle on the fruit. Fill the ramekins with yogurt. Cover and freeze 5 mins.
2 tsp turbinado sugar per ramekinSprinkle sugar over each ramekin. Caramelize by slowly sweeping the blowtorch flame back and forth. Let sugar harden, ~2 mins.
**Or put 2 cups plain, fat-free yogurt in a sieve lined with paper toweling. Let sit for 30 minutes as the whey drips out. The concentrated yogurt is call ‘yogurt cheese’ and is the same as ‘Greek Yogurt.’

In addition: 1 oz 3%-fat ham slice   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

While the ramekins are in the freezer, cut the ham slice into ribbons and quickly cook in a dry skillet. Plate the ramekin with a wreath of ham around it. A fine mix of opposite flavors, temperatures, and textures.

Halibut with Fruit Relish: 182 calories 5.5 g fat 1.5 g fiber 25 g protein 6.4 g carbs 82 mg Calcium  PB GF Whether you bake or broil or grill the fish, a fruit relish makes for a splendid topping.

4 oz halibut filet 5 oz asparagus -OR- side salad   2 Tbsp rhubarb-onion relish**

Rhubarb-Onion Relish:  makes 1 cup  From Marion Cunningham’s Supper Book.    2 Tbsp [1 fluid ounce] = 26 calories  0 g fat 0.1 g fiber 0.1 g protein 1.5 g carbs 8 mg Calcium

1/3 cup chopped rhubarb
1/3 cup chopped onions
2 ¾ Tbsp vinegar
¼ tsp salt
1/3 cup light brown sugar, not packed
pinch each of ground cloves, allspice, cinnamon
Mix everything together in a heavy pot and bring to a boil.
Simmer 45 minutes until quite thick.
You could make a bigger batch and preserve by canning in a boiling water bath for 15 minutes.

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

1 two-oz egg + blueberries1 two-oz egg 
kale + cayenne + sage70-calorie whole grain bread
quinoa + garlic powder + turmericParmesan cheese
reduced-fat cottage cheeseblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz wild-caught Pacific salmonpork tenderloin + apples
4 oz broccolichicken stock + broccoli
bechamel sauce
carrot + thyme + sage
Sparkling waterSparkling water