fasting

A Friend of Bill’s

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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. Join me in the Fasting Lifestyle.

“Are you a friend of Bill’s?” This seemingly innocuous question is an opening gambit that can lead to shared experiences and recovery from a debilitating disease. Who is Bill?? William Griffith Wilson was born and raised in Vermont, where his grandparents ran an inn. In the nineteen-teens, Bill met Lois Burnham, a summer resident of Vermont and attended Norwich University. There, Wilson was a recognized leader and he was trained in New York and Virginia in preparation for World War I. Before Wilson went off to war, he was made a second lieutenant and he married Lois. He also became depressed and started drinking, to ease social anxiety. Following the war, Wilson and his wife moved to Brooklyn. He continued drinking while he worked as a stock speculator. His drinking prevented him from graduating from law school. By 1933, Wilson had been committed four times to a New York hospital that treated alcoholism, but their methods did not help him. A meeting with an old drinking buddy, now sober, inspired Wilson to join a group that used spirituality and fellowship to help alcoholics. After that, a series of events lead him to sobriety: a spiritual experience, a phone call to a supportive person, and wishing to help another person to recover. With fellow sufferer, Bob Smith, Wilson formed a a group for mutual support, and on December 11, 1935, Bill took his last drink. The group was so successful that other groups started. In 1939, Wilson wrote a book called Alcoholics Anonymous, in which he outlined the 12-step program for sobriety in the group called AA. To maintain anonymity, group members would introduce themselves by their first names and last initial only, so Wilson became ‘Bill W’. If a member is looking for a meeting to attend, he/she might ask someone if they were ‘a friend of Bill’s’, a coded phrase to identify fellow AA member. You might hear a Friend of Bill’s being paged at an airport or on a cruise ship. AA has helped millions to get sober and stay that way. Today, there are 123,000 A.A. groups in 180 countries. That’s a lot of people trying to tame their addiction.

For Bill W’s military service in France, an omelette for breakfast. And a dinner from his native New England.

Basquaise ScrOmelette:  165 calories… 8 g fat… 2.5 g fiber… 11 g protein… 11 g carbs… 82.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This recipe, full of the flavors of the Basque region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.

++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. ++++2 Tbsp tomato sauce++++ 2 Tbsp bell pepper, chopped++++ 1 clove garlic or pinch granulated garlic++++ 2 tsp parsley, chopped ++++ 1 tsp Parmesan cheese, grated++++ pinch or two piment d’esplette+++++ 1½ oz apple or pear+++++  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait  [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]++

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently on the stove-top until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate OR serve it in the skillet and top it with the remaining tomato/pepper mixture.

Scallops with Sun-dried Tomatoes: 285 calories… 11 g fat… 5 g fiber… 28 g protein… 29 g carbs… 66 mg Calcium…  PB GF Jasper White offers this recipe in his book Cooking From New England. It is simplicity itself to prepare and a delight to eat.  HINT: this recipe serves 2 [two] diners.

Serves 2Prepare a mise in place, since the operations procede very quickly
½ c/¾ oz sun-dried tomatoes – NOT in oil Slice each tomato into 4 strips and put in a small bowl. Cover with hot water. Set aside to soak.
½# scallops salt + pepperTrim off any white tissue. Blot dry on paper toweling. If using sea scallops, cut in half along equator. Sprinkle with salt and pepper.
1½ oz red lentil pasta Cook as package directs. Drain, reserving some water.
1 Tbsp olive oil—–1 Tbsp garlic, choppedHeat a saute pan until hot, then add oil. Immediately add scallops in one layer and garlic. Count 30 secs and turn scallops.
1 Tbsp lemon juice—1 tsp butter—-¼ c pasta waterCount 30 seconds and add the drained tomatoes, lemon juice, butter, and pasta water while stirring. Add more pasta water, as needed.
1½ Tbsp parsley/basil——cooked pastaChop the herbs. Count 30 seconds and add the cooked pasta. Heat through and add parsley. Ready to serve.

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

1 two-oz egg = US large1 slice ‘Canadian’ or back bacon
OLIVE-PEPP SCROMapple slices or apple sauce
Pan Muffins: Bob’s Red Mill 10-grain hot cereal mix +
butter + sugar + unbleached flour + leavening
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

SOUPE ROYAUMEJOTA
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The Sheik

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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. Join me in the Fasting Lifestyle.

On November 13, 1921, the silent film “The Sheik” debuted, and Hollywood was never the same. The script was based on a popular novel, the star was Rudolph Valentino — and that was a recipe for success! Edith Maude Hull’s book was published in 1919, and its mix of romance and adventure proved to be the escapism that people wanted. In the plot, Lady Diana Mayo is an entitled seeker of new experiences. While on a tour of the Arabian desert, she disguises herself as an Arab dancer to get into a private function hosted by Sheik Ahmed Ben Hassan. [Sheik Ahmed, BTW, was not an Arab, but an adopted child of European heritage. That got around anti-miscegenation rules and biases.] He is intrigued by her, and kidnaps her to get to know her better. She resists his advances, but when he is injured after rescuing her from a greater danger, Lady Diana realizes that she is in love with the Sheik. Stockholm Syndrome? With exotic scenery [the film was shot in California], sexy leading actors, a plot filled with the threat of impending danger and a whiff of illicit love, the movie was a big hit. Valentino was not considered to be leading man material for being “too effeminate”, but the women who flocked to the theaters thought otherwise. The film was an instant success and Valentino became the first Hollywood sex symbol. A sequel film followed five years later, and was wrapped just before Valentino’s untimely death. In the 1920’s, a man who was prowling for a hook-up was called a ‘sheik’ and a woman to whom he was attracted was called a ‘sheba’. Make some popcorn [on a Slow Day], and watch the Sheik online to see what all the fuss was about.

Eggs with an Arab spice for breakfast, and a classic food of the Levant for dinner.

Za’atar Scramble: 177 calories… 10 g fat… 1 g fiber… 10.4 g protein… 4.3 g carbs… 49.4 mg Calcium…  PB GF Za’atar is a splendid spice combination of the Levant, and it goes nicely with eggs at breakfast.

++ 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. ++++ 1 tsp za’atar ++++ 3 black olives, minced ++++ 3 oz melon, your choice+++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Whisk eggs with spice and minced olives. Scramble in a non-stick pan spritzed with cooking spray. Plate with the melon, and enjoy the warm feelings.

Felafel Pockets: 273 calories… 5.5 g fat… 8 g fiber… 14 g protein… 48 g carbs… 90 mg Calcium…  PB  This preparation uses two pita pockets from one pita bread. Each serving is 1½ pockets. [HINT: Save the other part for tomorrow’s lunch] 

++ 1 whole wheat pita bread, about 140 calories ++++ 6 falefel patties total, 3 per pita pocket ++++ ½ cup vegetable salsa ++

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

**Vegetable salsa: ½ cup diced fresh tomatoes …. ½ cup diced red or yellow bell peppers… 2 Tbsp red onion, chopped… 1 Tbsp lemon juice… Put everything in a bowl and toss to mix.

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

1 two-oz egg = US large + nutmegbacon + applesauce
half of 50-calorie whole-wheat English muffinyellow turnip
bechamel sauce w/ cheese + grapessweet potato
frozen spinach + thin slice 3%-fat ham red-skinned potato
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salmon fillet + chickpeas + cherry tomatoes1.5 pounds live blue mussels
black olives + lettuce + olive oildry white wine
white wine vinegar + herbs de Provenceheavy cream
chickpea flour + za’atarsweet potato
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Tales of 2 Cities

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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. Join me in the Fasting Lifestyle. 

No. not that Tale of Two Cities, the Dickens book about the French Revolution that I read in school and loved. Today’s topic is two cities that share the same birthday: October 27. In 1275, Amsterdam in the Netherlands was founded at the site of a dam on the Amstel River. In 1662, Philadelphia in the state of Pennsylvania, USA was founded where the Schuylkill and Delaware Rivers meet. For several decades, Amsterdam shuttlecocked between control by the Catholic Church or the Count of Holland. The Delaware Valley had been settled by Swedes, before being claimed by the English, then given to William Penn by the crown to pay a debt to Penn’s father. Both cities parleyed their river locations to become major trading centers. Amsterdam had to weather wars of religion as favor swung from Roman Catholicism to Protestantism. Philadelphia was founded by Quakers whose idea of religious tolerance attracted immigrants from all over Europe. Both cities gained power and population through global mercantile activity. Amsterdam is famous for its artists like Rembrandt, and philosophers like Descartes. Philadelphia is famous for its artists like Gilbert Stuart, and philosophers like Benjamin Franklin. Since its founding, Philadelphia has been called “The City of Brotherly Love”, which is a translation of its name. In modern times, Amsterdam has been called “Sin City”, due to its famous Red Light District and relaxed drug laws. Philadelphia has been trying to live up to its name, while Amsterdam has been trying to live down its reputation. Keep working at it, everybody.

A breakfast with scrapple, a famous food of Philadelphia, and a dinner with hotspot, beloved in the Netherlands.

Scrapple Breakfast: 255 calories… 12.4 g fat… 1.5 g fiber… 11 g protein… 16 g carbs… 54.4 mg Calcium… NB: The food values given above are for the egg bake only, not the optional beverages. PB GF Philadelphia, Pennsylvania is famous for its scrapple, a combination of ground pork, cornmeal, and seasonings. It is sliced and pan-fired until crispy, and served at breakfast.

++ 2 oz slice scrapple ++++ one 2-oz egg ++++ 2 oz apple, sliced ++++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Spray a non-stick pan with cooking spray. Cook the scrapple slice over medium heat until the bottom is set – you will know if you try to pick up the slice with a truner. If it is not set, continue to cook it. Turn the slice over to cook some more. If there is room in the pan, cook the egg to your preferance. Plate with the apples. Delicious.

Hutspot with Dutch Meatballs: 243 calories… 8 g fat… 4 g fiber… 17 g protein… 31 g carbs… 82 mg Calcium…  PB GF – if using GF rye bread This recipe from Holland was a hit at our house. The sweet carrots really add something to the potatoes.  HINT: This meal serves two with meatballs left over.

Hutspot: makes 1 cup which serves 2  ++2 oz potato, peeled ++++ 2 oz carrots, peeled ++++ 2 oz onion ++++ salt and pepper to taste ++ Cube the potatoes and put into a sauce pan with water half-way up. Cut the carrots in coins and put on top of potatoes. Slice the onions and put them on top of the carrots. Bring to a boil, turn down the heat. Cover and cook for 20 minutes or until all vegetables are soft. Drain, reserving the liquid. Mash the vegetables, adding reserved liquid if needed. Season to taste.

Dutch Meatballs: makes 6 meatballs  ++½ pound ground turkey, 3% fat ++++ 1 oz rye bread, crust removed if very hard ++++ ¼ cup skim milk ++++ 1 shallot [1 Tbsp chopped] ++++ 1 egg white ++++ ¼ tsp nutmeg ++ ¼ tsp salt ++ ¼ tsp black pepper ++ Chop or tear the bread into ½” pieces. Put in a small dish and pour in enough milk to wet the bread – you will have some left over. Add the seasonings and egg white to the meat. Squeeze the extra milk out of the bread and add it to the meat/seasonings. Run it all though the food processor. Heat a non-stick pan and spray with non-stick spray. Measure the meat mixture into 3 Tbsp portions and gently form into balls. Place in hot pan and cook until brown on one side. Turn and cook further. Turn onto another side and cook until done.

Plating: Plate two meatballs per person, along with half of the hutspot and a bit of grainy mustard, if you like.

Mayor of the Palace

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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. Join me in the Fasting Lifestyle.

The Franks originated in the lower Rhine River valley. From the 400s CE, they began to poke and prod at the Northern borders of the Roman Empire. Some of them moved into the Empire, some became soldiers. As the Romans’ power weakened, the Franks pushed harder, taking over northern Gaul by 500 CE. They were a flexible group, adopting some Roman ways and customs, and converting to the new Christian religion. One Roman custom that suited them was that of assigning one person to be in charge of a large household, especially that of the ruler. In latin, this person was the “major domus” [major domo in later times], to the Franks he was the “mayor of the palace”. We might think of this as the “estate manager”, but he was more than that. During times of children inheriting a throne, the Mayor of the Palace would be tutor, advisor, defender, and regent. And so their power grew — the power behind the throne. Pepin, son of Carloman, became a leading noble in Austrasia. By 613, he had enough clout that he and other nobles withdrew their support from their king, and gave it to a neighboring ruler. Ten years later, Pepin was named Mayor of the Palace at Austrasia under the child king, Dagobert I. He served for 11 years, and then retired. Pepin’s daughter married the son of the Bishop of Metz, starting a noble dynasty. After Dagobert’s death, Pepin returned as Mayor of the Palace in 639, and no doubt people were glad. He was appreciated as a good ruler who wisely negotiated inheritance disputes, kept the clergy honest, and treated people fairly. He died on February 27, 640, and was so venerated that he was called a saint [although not officially]. Pepin’s feast day is February 21. His grandson became Pepin of Herestal, founder of Carolingian line of kings, and ancestor of Charlemagne.

The Franks grew leeks and cabbages. Like all Northerners, they would have smoked fish to preserve it. They enjoyed chicken and wine, which they learned from the Romans. Many meals, such as Spumeum, were borrowed directly from the Empire. Our meals incorporate those elements.

Leek & Smoked Salmon ScrOmelette: 149 calories… 8.6 g fat… 0.7 g fiber… 11 g protein… 7 g carbs… 57 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This classic flavor combination makes for a superb breakfast.

++ 1½ two-ounce 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 smoked salmon ++++ ¾ oz leeks, sliced thinly ++++ dill ++++ salt + pepper ++++ 1 oz applesauce or apple OR blueberries ++++  Optional: 1 tsp light sour cream per serving [adds 4 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] +++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with salt + pepper, then pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Spumeum: 285 calories…4 g fat…4.6 g fiber…26 g protein…45.5 g carbs…60.5 mg Calcium PB GF– if using GF bread or omitting  A dish that was popular at the court of the Merovingians, this originated with the Romans – as you might guess from the name, which comes from the latin word for ‘foamy’. The idea for this meal, and the suggested ingredients, are from medievalists.net.

Oops! Forgot to put the bread in the bowl!

++ 3 oz ground chicken thigh meat ++++ 1 tsp honey ++++ 2 Tbsp/1 fl oz white wine ++++ 2 Tbsp/1 fl oz egg white ++++ 2 Tbsp white whole wheat flour ++++ 2 oz cabbage, shredded ++++ herb savory ++++ 0.8 oz whole-grain artisan bread ++  optional: Thai fish sauce

Start by putting the cabbage in a little water over low heat to cook. Stir the honey and wine into the meat, along with 1 Tbsp flour. Put a saute pan with salted water on the stove to heat. Whip the egg whites to soft peaks, then fold in 1 Tbsp flour. Fold the whites into the meat mixture, season with salt and herb savory. When the water is simmering, place two oval mounds of the meat ‘mousse’ into the water. Cover and poach until the meat is cooked through. By now the cabbage will be soft, so take it off heat and salt it. Plate the Spumeum, surrounded by cabbage. Dust with more savory. If you wish, add a dash of Thai fish sauce – which is identical to the Roman’s favorite seasoning called garum.

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

1 two-oz egg = US largewhole-grain pita bread + olive oil
apple or strawberries + Parmesan cheesesalad greens or fresh spinach
70-calorie whole grain breadanchovy + red wine vinegar
1/2 & 1/2 or blend creamchickpeas + smoked herring
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz salmondried tortellini — cheese or spinach
Parmesan cheesegarlic + tomato + lemon juice
cherry tomatoesBlack/Tuscan kale + olive oil
green beans or sugar snap peasParmesan cheese + red pepper flakes
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Malthus and his Theory

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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. Join me in the Fasting Lifestyle.

Was Thomas Robert Malthus a philosopher or an economist? Was he a sociologist or an environmentalist? Was he he a pessimist or a realist? Born on February 13, 1766, he grew up in a large family. Unhindered by a cleft palate and a speech impediment, Malthus trained at Cambridge in mathematics and then became a clergyman and a professor. His field of endeavor was described as ‘political economist’ — a new term for a professorship. Initially, Malthus was in favor of moves that aided the poor, such as the Poor Laws. He had a change of mind by 1798, when he published his “An Essay on the Principle of Population“, a refutation of his father’s optimism that conditions for people in the world would improve over time. Malthus’ research lead to his dire prediction that if unchecked, population growth would outstrip food production, causing famines. He knew that wars and disease would reduce population, but not enough. In contradiction of his Christian beliefs, Malthus proposed that people should marry later, use birth control, and that poor people especially should use any means to curb their birth rate. He was distressed by the lot of the poor and proposed that if they were helped economically, they would go on to produce more children which would exacerbate their poverty. Malthus was fascinated by facts and figures, and the more data he collected, the more he doubled down on his ideas. His writings made a big impact on English society, and they were much-debated. The idea of impending global famines resurfaced in Paul and Annie Howard Erlich’s 1968 best-seller The Population Bomb, causing college students to take a pledge to limit their offspring to only two. Was Malthus correct? Production of food is not the problem, it is the distribution. Aiding the poor does not make them lazy. Improved education for all and economic opportunities for women will help to bring down the birth-rate. Curiously, many countries today have falling births and aging populations, yet poverty persists. Where will this all end?

Fearing that humans would multiply like the Biblical ‘loaves and fishes’, Malthus developed his socio-economic theories to prevent wide-spread famines. That settles breakfast. One way that modern nutritionists propose to feed more people is to eat a more plant-based diet, of which our dinner is a prime example.

Loaves & Fishes: 146 calories… 3 g fat… 2.5 g fiber… 12.4 g protein… 18 g carbs… 89 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. From the New Testament come descriptions of people eating bread and fish for breakfast and dinner. Try this for a change of routine. For authenticity, the fish should be charcoal-grilled, but that doesn’t work in my kitchen.

NB: I added some small Romaine lettuce leaves for color.

++ 2 oz smelts, boned, heads and fins removed ++++ 1½ tsp za’atar ++++ 2 tsp sumac powder ++++ 1.6 oz gozleme bread** ++++ 2 deglet noor dates ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [75 calories] ++

Remove the heads, fins, and backbone from the smelts. Open them up and lay them flat on a cutting board. Combine the sumac and za’atar thoroughly and sprinkle half of it on the fish. Turn the fish over and sprinkle with the remaining spices. Heat a heavy skillet and spray it with cooking spray. Cook the fish on both sides until done. Plate with the bread and dates, and time-travel back to 32 CE on the shores of Galilee.

**Gozlema Bread makes six 1.6 oz flat-breads  1 of 6 sv = 26 calories… 0 g fat… 1 g fiber… 1.4 g protein… 5 g carbs… 20 mg Calcium…

1¼ c white whole wheat flour ++++ ½ tsp saltMix in a 1-Qt-sized bowl. 
¼ c water ++++ ¼ c plain yogurtCombine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
Divide into 6 equal pieces. On a floured surface, roll into flat breads. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

Red & Green Shakshuka: 220 calories… 10.6 g fat… 5 g fiber… 11.6 g protein… 17 g carbs… 207 mg Calcium…  PB GF There is Red Shakshuka. There is Green Shakshuka. And here we have the happy combination.

++ ½ tsp oil ++++ ¼ c onion, chopped ++++ 3 Tbsp chopped celery ++++ 1 clove garlic, chopped ++++ 1/3 cup red or green sweet pepper, chopped ++++ 1½ cups fresh spinach ++++ ½ cup whole tomatoes, mashed ++++ 1/3 cup eggplant, cubed or cut as batons ++++ ¼ tsp cumin ++++ ¼ tsp paprika ++++ ½ tsp oregano ++++ 1 egg ++++ 1½ Tbsp Feta Cheese ++

Use a small cast iron or other skillet that has a lid. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings, and cook until tender. Put the spinach in the bubbling vegetables and stir/toss until leaves are softened but not limp. Turn down the heat. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and cook for 8 minutes. Check to see if egg is done to your liking. If not, cover again and cook another minute or two. Serve in the skillet.  NB: You could cook two eggs on top for one person if you wanted to boost the protein. 290 calories / 15 g fat / 5 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

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

1 two-oz egg = US large + nutmeg1.5 two-oz eggs 
cooked spinach + 2%-fat cottage cheesecooked spinach
scallion + Manchego or Cheddar cheesechèvre/goat cheese
garlic powder + strawberriesapple or apple sauce, unsweetened
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

white whole wheat flour + egg white + capers1 cup minced roast beef + potato
fresh bread crumbs + 3 oz white fish1 two-oz egg + cauliflower
green beans + crushed tomatoesPeas or salad with tomato
lemon zest + mozzerella + basil1/2-cup low-fat beef gravy
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Pongol

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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.

See the pot of rice overflowing as the sun comes up? See the happy cow, decked out for the celebration? Must be Pongol.

It is time for Pongol! In January, the Tamil Hindus of southern India and Sri Lanka celebrate a multi-day festival in honor of the sun. This observance traces back to 200-300 CE, and has been pretty much unchanged since then. On the first day of the festival, old belongings are burned — out with the old! On the second day, rice dishes are prepared — sweet ones and savory ones. The word ‘pongol’ implies ‘overflowing’. Rice is cooked in a pot outside, on the East side of the house, facing the sun. The pot is supposed to come to a boil and overflow as the sun rises. Rice is taken to the temple as an offering, and eaten in the family. The third day is devoted to thanking the cattle for their work on the farm, as draft animals and as suppliers of milk. On the fourth day, girls offer prayers for the continued health of their brothers and for a good harvest; food is given to the poor. This is very much an agricultural occasion, recognizing that farming is hard work and that the harvest is a cause for celebration.

In 2025, Pongol begins on January 14, and runs to Friday, January 17. Eat rice and give a lot of thought to the people who grow and harvest all the food that you eat.

Pongol Breakfast Rice: 223 calories… 6 g fat… 1.5 g fiber… 6.5 g protein… 37 g carbs… 119.5 mg Calcium  PB GF Celebrate Pongol with milk-boiled rice. It is unusual and yummy. The recipe is my own adaptation of several that were found online.

Pongol, unadorned.
Pongol with raisins.

3 Tbsp dry brown rice ++++ 6 Tbsp non-fat milk ++++ 2 Tbsp dry coconut flakes, sweetened ++++ Optional: 0.2 oz cashews [add 33 more calories] or 5 raisins ++++  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]

Measure rice, milk, and coconut into a small saucepan, and add 3 Tbsp water. Cover and cook over very low heat, adding water if needed, until the rice is soft and expanded, and the liquids are absorbed. Scrape into a bowl and add optional topping.

Indian Vegetables with Turkey and Naan: 299 calories… 13 g fat… 6 g fiber… 17.6 g protein… 31 g carbs… 78 mg Calcium…  PB This delicious meal needs 2 things in advance: Rogan Josh Sauce and Naan breads, both of which you can purchase, although it is fun and easy to make your own naan.

++ 1 naan flatbread, 106 or fewer calories/piece ++++ 3 Tbsp Rogan Josh Sauce ++++ ½ cup zucchini, in ½” dice ++++ ½ cup cauliflower, in ½” pieces ++++ ½ cup tomato, in ½” dice ++++ 2 oz ground turkey [I used 15% fat but would have prefered less fat] ++++ ¼ tsp Indian curry powder ++ 

Cook the vegetables and turkey in a little water until softened and turkey is fully cooked. Drain, saving the cooking water for baking or soup stock. Add the sauce to the vegetables and meat, and heat gently. Warm the naan in the oven or on a hot, dry skillet. Plate to suit your preference. W.o.w.

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

1.5 two-oz eggs = US large2 two-oz eggs 
Gruyere or Cheddar cheesefat-free milk + white whole wheat flour
apple or strawberriessugar + blueberries [fresh or frozen]
33-calorie chicken breakfast sausage
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salad greensGrilled sirloin steak left-overs + thyme
Jarlsberg or Cheddar cheesemushrooms + red wine
olive oil + prepared mustardcreamed onions + peas
lemon juice + herbs to tastesheet of purchased puff pastry
Sparkling waterSparkling water

Watercress

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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.

On right, watercress beds at New Arlesford, England.

Three millennia ago, the Persians ate watercress [Nasturtium officinale], and they liked it. They also knew that their soldiers were healthier when they at watercress often. Greeks and Romans ate it, as did American natives. Not only did they enjoy the flavor, but they ascribed medicinal properties to it: to cure blood disorders and scurvy, to sweetening bad breath. The plant is a member of the Cabbage Family and it has a spicy, tangy taste. It grows in slightly alkaline streams of slow-flowing, non-polluted water. In the 1500s, a German in Erfurt began to grow the plant commercially, rather than harvesting it from the wild. The idea spread to Holland, then to England in the 1800s. ‘Cress became very popular around 1865, when the watercress beds of New Arlesford [pronounced ‘Allsford’], England were linked by a new train line to London and the Midlands. This was a real boon after the local wool boom crashed around 1850. In the shallows of the River Itchen, watercress grew wild. Then cement ‘troughs’ were built for planting the herb, and water was pumped up from deep wells to irrigate the plants. Since the water is of consistent temperature, the ‘cress could grow year ’round. We were astonished at the volume of watercress that we could see as we walked the “English Camino” in October. The “Watercress Line” ran huge quantities of the fresh greens to London until it was replaced by a modern route. Today the train is run by volunteers as a 10-mile heritage train. Watercress is wildly healthy and easy to use in salads, in a stir-fry, and a simple garnish. No wonder it is found in cuisines from China to the Mediterranean to Canada.

Watercress at breakfast in New Arlesford.

Here is a simple, versatile sauce made from watercress, to use with eggs or on seafood. WATERCRESS SAUCE  Terrific for adding to eggs or as a sauce for fish.  TOTAL = ..143 calories… 5 g fat… 2.7 g fiber… 7 g protein… 20 g carbs… 297.5 mg Calcium.. 1 of 18 ‘ice cubes’ = ..8 calories… 0 g fat.. 0.1 g fiber… 0.4 g protein… 1.5 g carbs… 16.5 mg Ca.. ++ 8 oz [by weight, not volume] watercress, well rinsed and trimmed of tough stems +++ 1 medium-large onion [4 oz] +++ 1 tsp olive oil +++ 1 cup vegetable or meat stock ++ 

Put the onion in a food processor and run until completely chopped. Heat oil over medium heat and cook onions for 10 minutes until softened. Add watercress to processor, and process until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag in the freezer for future use. 

Watercress Bake: 139 calories… 6 g fat… 1 g fiber… 9 g protein… 6 g carbs… 90 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. —PB GF— Watercress is so versatile and so healthy. When you see it in the market, turn it into Watercress Sauce and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round.

++++ 1 two-oz egg ++++ 2 Tbsp [1 cube] Watercress Sauce, drained ++++ 1 Tbsp ricotta cheese ++++ 1/8 oz mushrooms ++++ 1 oz fresh peach ++++ ¼ oz fresh blackberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++

The night before: thaw the watercress sauce in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the ‘cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Watercress Soup: ..157 calories… 5.4 g fat… 3 g fiber… 8.4 g protein… 22 g carbs… 63.5 mg Calcium… —PB GF– Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein or a hard-boiled egg. HINT: This recipe makes 5 cups of soup which serves 4-5 people.  

++ 2 tsp canola oil ++++ 4 oz [weight, not volume] watercress leaves and tender stems ++++ 1 cup celery, coarsely chopped ++++ 2 cups onion, coarsely diced ++++ 2 cloves garlic, peeled and crushed ++++ 2½ cups good stock – vegetable/chicken/beef ++++ ¾ tsp salt ++++ 10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks ++++ 2 oz [weight, not volume] sweet potato, peeled and cut in chunks ++++ Optional: 1 Tbsp chevre cheese – 40 calories/ 3 g fat/ 0 g fiber/ 2.5 g protein/ 0.5 g carbs/ 10 mg Calcium ++++  Optional: Caprese Salad – 46 calories/ 2 g fat/ 0.6 g fiber/ 4 g protein/ 2.6 g carbs/ 115.6 mg Calcium PB GF ½ oz mozzerella cheese, thinly sliced ++2 oz tomato, thinly sliced and sprinkled with salt++ fresh basil leaves++ There should be equal numbers of cheese slices as tomato. Arrange the cheese, tomato, and basil overlapping like shingles on the plate. ++++  Optional: hard-boiled egg  70 calories/ 4.8 g fat/ 0 g fiber/ 6 g protein/ 0.4 g carbs/ 28 mg Calcium PB GF Cut the egg lengthwise in quarters and nestle into the plated soup. Optional: 2 Finn Crisp crackers – 40 calories/ 0 g fat/ 3 g fiber/ 1 g protein/ 10 g carbs/ 0 mg Calcium PB GF

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and saute for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with immersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.

Dust Bowl

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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 jackrussellterrier23 who is now Following.

In the 1930s, the United States suffered a terrible ecological disaster: the Dust Bowl. The centers of continents are usually very dry and there had been many droughts on the prairies in past centuries. But a 10-year drought in the Central Plains had killed the farm crops and baked the earth. The major difference this time was that the deep-rooted prairie grasses, which had anchored and protected the soil, had been plowed up since the mid-1800s to plant wheat and corn. Now the silt and sand blew away in the wind as Dust, burying the fields and sifting into the windows of the houses. Dust was deadly to humans, causing irritation of the lungs which resulted in ‘dust pneumonia.’ Face masks were recommended, to filter the air, but many people in the area refused to wear them. The Dust traveled hundreds of miles to the East, enveloping the US Capitol in Washington D.C. as a bill on soil conservation was being discussed! The event altered the weather of North America for a few years, creating a heat wave in the upper-Mid-West in July of 1936. Triple-digit temperatures set records and caused the deaths of 5000 people. Does this all sound familiar, in this hot, hot July of 2023? The Dust Bowl and its heat wave were a local phenomenon then, while excessive heating this time is global. Our current weather woes are not going to go away. The Dust Bowl ended and new farming practices were put into place. This heat will continue until new energy practices are put in place. Do your part.

Bacon and eggs and apples are popular in the Heartland, so we will have them for breakfast. Ocean fish is not always available in the middle of the continent, but canned salmon can fill that gap, just as it fills the cucumber for our cooling dinner.

Apple-Bacon Bake: 131 calories 6 g fat 1.6 g fiber 9 g protein 8 g carbs 73 mg Calcium   NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF  Simple, honest flavors, easily prepared.

1 two-oz egg ¾ oz apple, peeled, cored, sliced thinly 1/8 oz bacon, diced ½ Tbsp ricotta cheese, drained if too liquid 1 tsp Parmesan cheese ¼ tsp prepared mustard pinch crumbled dry sage ½ oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]    Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Spritz a ramekin with cooking spray. Set the toaster oven at 350 F. In a saute pan, cook the bacon until done. Drain away the fat and blot in paper towel. In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and sage together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Cucumber Boat with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium  PB GF  So easy for the summer or anytime.

2¾ oz cooked salmon, canned or fresh one 3.5 oz cucumber, of which you will use half to serve one person ½ Tbsp Watercress sauce  1 tsp Dijon mustard 1/8 oz leek, white part OR scallions ½ cup 4-bean salad 

Slice the leek and blanch in a little water in the microwave. In a bowl break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Mozart

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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 Blogger 999 who is now Following.

On November 22, 1791, Wolfgang Mozart fell ill at his home in Vienna, Austria. Attended by several friends, he died on December 5, after singing parts of his Requiem in D with them. There has been much speculation as to the cause of his death. When someone young and famous dies, the rumors fly. No, Mozart was not killed by Antonio Salieri — that was a dramatic invention by Peter Shaffer, author of the play Amadeus. [Salieri was godfather to one of Mozart’s children.] Was the cause of death TB? or mercury poisoning [mercury was used as a medicine]? syphillis? Modern forensic analysis comes down on the side of septicemia, a blood infection that could have damaged his kidneys, leading to his death. Mozart was born in Salzburg, Austria into a musical family. He was a child prodigy, composing music at age 5. As a child, his father exploited his talent by taking him on long, difficult journeys all over Europe so that the child could perform. Leopold, his father, hoped that young Wolfgang would acquire a noble patron. It didn’t happen, yet as he traveled around, Mozart was meeting prominent musicians and learning new styles of music. He was often juvenile and silly, but he was serious about his music. In his lifetime he produced some 500 works in many styles as identified in the  Köchel catalogue. This hard work never really paid off for Wolfgang, as he and his wife Constanze were careless with money and had trouble making ends meet. That day in 1791, the music died but the work lives on. If you are not familiar with his music, click here.

A favorite snack in Vienna is a sausage sandwich called ‘Bosna.’ We’ll have those flavors in eggs, thank you very much. Mozart’s music could be dark and stirring, as in his Requiem Mass, or light and comic, as in Cosi Fan Tutti. Our dinner plays with the maestro’s ‘cheeky’ side. BTW, playwright Shaffer also popularized the notion that Mozart suffered the ignominy of burial in a pauper’s grave. How he was buried was consistent with middle-class citizens of Vienna. Another myth busted.

Bosna Bake: 147 calories 9.4 g fat 1.5 g fiber 9 g protein 7 g carbs 52.6 mg Calcium  The nutritional values given are for the plated items and do not include the optional beverages.  PB GF I took the ingredients for an Austrian sandwich and mixed them with eggs. That’s turning snack food into a healthy breakfast.

1 two-oz egg 0.5 oz bratwurst, large dice 1 Tbsp onion, diced 2 Tbsp parsley, chopped 1 tsp ketchup ½ tsp prepared mustard ¼ tsp curry powder 1 oz strawberries   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 

Put the sausage, onion, and parsley in a dry pan and saute them until onion is transluscent and sausage is cooked. Stir together the ketchup, mustard, and curry in a separate little dish. Whisk the egg, stir in the onion-sausage and pour into a lightly-spritzed ramekin or other oven-safe dish. Bake at 350 F. until cooked through, about 12-15 minutes. Before serving, dollop the eggs with the ketchup mixture, and plate with the strawberries.

Cod Cheeks in Cream Sauce: 227 calories 12 g fat 2 g fiber 24.6 g protein 6 g carbs 66 mg Calcium  PB GF   The cheeks of cod and halibut are considered a delicacy among fisherfolk. This simple recipe is SO delicious and very special. 

This recipe serves two [2]Prepare a mise-en-place because this cooks quickly. NB: if serving the asparagus, start it cooking now.
300 g fish cheeks
salt + white pepper		Pat halibut cheeks dry, and season with salt and pepper
2 tsp olive oilPut oil in a skillet over med-high heat. When very hot, add cheeks, cook 1 min on each side, until almost cooked through. Put on a plate.
¼ c white wine
1 sm clove garlic		Mince garlic. Pour excess oil from skillet. Add wine and garlic and cook until wine is reduced by half.
1-2 oz creamAdd cream. Simmer and reduce until it lightly thickens.
1 Tbsp grainy Dijon
2 tsp chives/scallion		Mix in these ingredients. Season sauce w/ salt + pepper.
Return cheeks to skillet and heat them in the sauce until cooked through, ~2 mins. Plate cheeks equally, top with sauce.
7 spears asparagus pre serving OR  side salad with beets + blueberriesServe with cooked asparagus, topped with a smear of the sauce OR a side salad with beets and blueberries.

About Time

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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 GrabThisPromo who is now Following.

A day is defined as the 24 hour period during which the Earth turns once on its axis. [Formerly, it was the time it took for the sun to go once around the Earth, an idea disproved by Galileo in 1632.] A year is defined as the 365.25 days that it takes the Earth to orbit once around the sun. A month is around 1/12 of that time, roughly 30 days. Ancient people defined a month as the cycle of full moon to full moon, but that is only 28 days, and there are 13 full moons in a year, which doesn’t work out well. This is why the calendars had to be reformed in 46 BCE by Julius Caesar, who invented Leap Years. Calendar reform occurred again in 1582, under the direction of Pope Gregory. These times are set in fact. And then there is Daylight Savings Time [DST]. What a misnomer! The amount of daylight hours is determined by the season and by latitude. On the Equator, the sun rises and sets daily at 6 o’clock; while at the Arctic Circle, daylight hours vary wildly. You can’t ‘save’ daylight. Benjamin Franklin wrote a satirical essay in 1784, suggesting that the French government should force people to wake up at 6 am in the summer to gain extra hours of daylight. In 1895, a New Zealand entomologist proposed setting the clocks forward in October by two hours, so he could have extra time to hunt insects in the Summer. The town of Port Arthur, Canada [now Thunder Bay] changed their clocks ahead in July of 1908. They loved the idea. During World War I, Germany and Austria adopted a time change to save on lighting fuels for the war. Other European countries took up the idea, then dropped it after the Armistice. World War II saw us again fiddling with the clocks, and the idea stuck. The USA is one of 70 countries that observes DST: in March we ‘spring forward’ and set the clocks ahead one hour. In November, we ‘fall back’ and lose an hour of time and sleep. All for nothing, except to disrupt fragile sleep patterns. Often States have discussed changing the practice, but it remains. DST is a dumb idea in my opinion. Unite! You have nothing to gain but your sleep!

At any time of year, you might find yourself pressed for time. Our meals today are very quick to cook, so give them a try. They taste good too. Is it about time that you moved from thinking about the Fasting Lifestyle to actually doing it? You have nothing to lose but your extra pounds.

Ham & Cheese Bake: 137 calories 8 g fat 1 g fiber 10.6 g protein 3 g carbs 99.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. GF  This is the baked version of the ham&cheese omelette. Just as good, but with only one egg per person. Mmmmm….yummy.

One 2-oz egg 1/3 oz/ 2.5 Tbsp Jarlsberg cheese, grated 1/3 oz 3% fat ham [from deli], diced fresh parsley + dried sage + salt + pepper to taste 1 oz applesauce or 2 oz strawberries, whole or sliced, 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]

Set toaster oven at 350 F. Grate the cheese and chop the ham. Whisk together the cheese, egg, and seasonings. Spritz some cooking spray into an oven-safe dish or ramekin or custard cup, and pour the egg mixture into it. Bake 12-18 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Enjoy a good start to a good day.

Taiwanese Shrimp Meefun: 270 calories 6 g fat 3 g fiber 19 g protein 33.6 g carbs 84.4 mg Calcium   PB GF  This recipe is from Susan Livia New York Times Cooking. Some recipes call for dried shrimp, some for smoked tofu. For convenience, I used frozen shrimp.  HINT: Recipe is enough for two [2]. Invite a fellow Faster or enjoy the other half of the recipe warm or cool for lunch or dinner later this week. Photo below shows one serving.

2 sv 
2 oz [brown] rice vermicelliSoak in cold water until softened, 5-10 mins. Drain, reserving water. Warm water for next step.
2 dried shiitakesSoak in warm water until hydrated + softened, ~10 mins. Drain, reserving water. Slice ¼” thick.
Cooking spray
1 egg, lightly beaten		Heat wok over medium, spray with PAM. Add egg, swirl to create a thin, even layer, + cook until set + cooked through, ~1 min. Cool egg slightly, then slice as julienne. Set aside.
1 tsp oil + 2 Tbsp water
2 T thinly sliced shallot soaked mushrooms		Put a wok on the stove + raise heat to medium-high. Add oil, water, mushrooms and shallots. Sprinkle with salt. Cook, stirring often, until shallots begin to brown, 3-4 mins.
1 cup carrot, shredded + saltAdd carrot and salt, then cook, until softened but still crisp, 1-2 mins.
1½ c cabbage, shredded Add cabbage to wok. Season + cook, stirring,  1-2 mins until slightly wilted.
4 oz shrimp, fresh or frozen 1 Tbsp soy sauce
drained vermicelli
½- 1 c water from soaking ½ tsp white pepper 
julienned egg 		Remove shells from shrimp and cut them in pieces. Add to wok with soy sauce and drained rice vermicelli. Add water from steps 1 and 2, in ½ cup increments. Cook, stirring often, until noodles absorb the water, 5-6 mins. Season, add reserved egg and stir to combine. 
optional: Serve topped with chopped cilantro.