Following the Fast Diet Lifestyle

The Children’s Blizzard

~ me ~ Leave a comment

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 morning of January 12, 1888, the weather in Nebraska and South Dakota, USA, was sunny and warm. Livestock were let outside to enjoy the sunshine, farmers worked in their shirtsleeves, and children went off to school as usual. By noon, the weather was changing. Dark clouds were seen in the North, and the wind shifted suddenly from that direction. Temperatures plummeted — as much as a thirty degree drop in a few hours. Then the snow began. Driven by gale-force winds, even a few inches of snow caused white-out conditions. Across the region, teachers decided to close the schools early, but soon realized that the children could not find their way home in the storm. You might wonder why did they not shelter in place? The reason was that school houses, uninsulated, were heated by a wood or coal stove. The fires had been permitted to go out that morning, and the supply of coal or wood had not been replaced. One teacher tried to lead the children to a safer place, but lost her way, even though they were on the streets of a town. A child said they should turn right to get to their house, but the teacher pressed on. That child got home safely — the teacher and the other children died in the snow. Search parties were organized, townsmen tied together with a rope, groping their way through the storm to rescue the stranded. One farmer in Dakota Territory, tried to make it home to his farm outside of a town. He followed a fence line until his horses suffocated in the blowing snow. Then he found a barn with pigs, where he kept warm for the night. Three days later he returned home, to find his wife had given birth in his absence. At least 235 people died as a result of the storm, many of them children. The recently-organized Weather Service [then run by the U.S. Army Signal Corps] had forecast cold temperatures and light snow, but forecasts were not widely distributed. Storms such as this and variable temperatures are frequent in the Great Plains. They are caused by the collision of super-cooled air from Alberta, Canada meeting warm, moist air from the distant Gulf of Mexico. 1888 was a bad year for blizzards — two months later, a terrible storm hit the East Coast, again killing unprepared citizens. We are lucky to have weather reports round the clock, thanks to the National Weather Service.

Those school children might have begun their day with a hearty porridge, and so shall we. Those lucky enough to return home would have been warmed and restored by my mother’s chili recipe.

10-Grain Pumpkin Pudding: 181 calories… 2 g fat… 5.5 g fiber… 8 g protein… 33 g carbs… 83 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB The delicious, nutty grains in the cereal seemed to called out for pumpkin and spices, and here’s the result. TIP: This recipe is easily prepared the night before and refrigerated for a quick and nutritious breakfast.

++ 4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix ++++ ¾ cup water ++++1 Tbsp ricotta cheese, reduced fat ++++ 2 Tbsp pumpkin puree, canned or fresh ++++ 1 tsp maple syrup ++++ nutmeg ++ cinnamon ++++  Optional garnish:  3 Tbsp blueberries -OR- ½ oz raspberries, fresh or frozen [7 calories] ++++   Optional garnish: 1 Tbsp pecans, chopped [49 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Cook the cereal with the water for about 8 minutes on the stove.  HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin.  HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and optional pecans on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Chili non Carne: 1½ cups chili with cheese and melon, as in photo: ..  286 calories… 10 g fat… 6 g fiber… 13 g protein… 20 g carbs… 227 mg Calcium…   PB GF The recipe is my mother’s, except that she added beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day. HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check other postings to see how we use it for breakfast. 1 cup =133 calories.. 0.7 g fat.. 6.5 g fiber.. 7 g protein.. 10 g carbs.. 70 mg Calcium.. 1½ c. =199 calories… 1 g fat.. 9 g fiber.. 9.4 g protein.. 14. g carb.. 120 mg Calcium..

++ 15 oz canned red beans, drained and rinsed ++++ 16 oz canned tomatoes – in chunks or diced,  not drained ++++ 1 cup chopped onion++++ 1 cup/5 oz Italian green pepper, chopped++++ 2-3 tsp chili powder, or more if you like it hotter ++++ ½ – 1 tsp ground cumin ++++ per serving: 1 Tbsp cheddar cheese, grated, as a garnish ++++ 3 oz melon +

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top, and melon on the side.

Battle of New Orleans

~ me ~ Leave a comment

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. 

“In 1814 we took a little trip
Along with Colonel Jackson down the mighty Mississip’
We took a little bacon and we took a little beans
And we caught the bloody British in the town of New Orleans.”

Johnny Horton‘s lyrics and catchy tune are most Americans’ introduction [and limit of their knowledge] about the Battle of New Orleans, on January 8, 1815. Once the British had defeated Napoleon in 1812, they were freed to avenge their most bitter failure: the loss of the American colonies in 1783. So they started the War of 1812, first stopping American ships on the high seas and pressing men into service in the English navy. Then they attacked and sacked Washington, DC. Following a repulse at the port of Baltimore, the British planned to take the port of New Orleans as a back-door entry to regain their lost territory. The Americans caught wind of the plan and began to mobilize troops in November. Their leader was Andrew Jackson and he had no standing army. So he cobbled together businessmen, local militia, Choctaw Indians, sailors, smugglers, pirates, freed Black men, and sharpshooters from Tennessee and Kentucky to fight along side some US marines and soldiers. This collection of 5,000 men was soon to face 8,000 trained British troops. In late December, the British began moving up the Mississippi River, but were stopped by a night-time raid by Jackson’s men. The harrying tactic accomplished nothing, but it set the stage for the ensuing battle. The Americans went back up river, and built a wall of mud and cotton bales stretching East from the river to a swamp. Across the river, artillery were emplaced. Meanwhile, a new British commander had arrived. He was highly annoyed that the night-time raid had not been a British victory, so he pressed North to attack the American line. His first two attempts were futile, so he threw his troops into a full-on battle on January 8. When the smoke had cleared, the British casualties were 2034, US casualties were 71. The British withdrew and that was the last battle of the War of 1812. In fact, the War was already over, a peace treaty having been signed days before. But news traveled slowly, and 285 British soldiers died for nothing.

We will not eat the ‘bacon and beans’ of the song. Instead, our breakfast is inspired by French food, since New Orleans was a French possession until it was sold to the US in 1804. Because of New Orleanians’ love of seafood, stuffed clams are for dinner.

Ratatouille-Egg Toast:  301 calories… 6 g fat… 4 g fiber… 17 g protein… 31.4 g carbs… 212.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB  GF – if using GF bread.  Ratatouille, the French vegetable stew, is great with eggs for breakfast. And you can prepare it year-round. 

++ 1 piece 70-cal multi-grain bread [ Dave’s Killer Thin-Sliced Bread is great] ++++ one 2-oz egg ++++ ¼ cup Mediterranean Vegetables, drained through a sieve as needed ++++ 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] ++

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Stuffed Clams: 262 calories… 7.5 g fat… 5 g fiber… 28 g protein… 34 g carbs… 423 mg Calcium… PB  GF— if using GF bread crumbs If you served this to guests they would not consider themselves to be ill-used. The inspiration for this dish was a meal at the Georgetown Inn, Georgetown, PEI, Canada.

1 oz red bell pepper, slicedIn a small pan, cook pepper in a small amount of water. Reserve water.
2½ oz [½ medium] tomato—1½ purchased turkey meatballsChop cooked pepper, dice tomato and meatballs.
4 oz asparagus -OR- 2½ oz broccoli florets -OR- 2½ oz carrots -OR- 2½ oz cauliflower floretsChoose your vegetable and prep it for cooking. Add water to the pan in which you cooked the red pepper, then put in the cut vegetables.
½ c/2 oz clams, diced—½ slice 70-cal bread, diced—1½ Tbsp plain non-fat yogurt— garlic powder— thyme— salt & pepper–Combine these with the chopped pepper/tomato/meatballs and gently stir to combine.
Heap into two [2] large, clean, empty clam shells or oven-proof dishes which have been lightly sprayed with cooking oil. Bake 10 mins at 350F while the veg are cooking.
½ Tbsp Parmesan cheeseSprinkle cheese on the stuffed clams in the last minutes of baking. Plate with the vegetables.

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

Bob’s Red Mill 10-Grain Cereal mix 1 two-oz egg 
reduced fat ricotta + cinnamonArnold-brand multi-grain Sandwich Thin or similar
blueberries/raspberries + nutmegCanadian bacon/back bacon @ 20 calories
pumpkin puree + maple syrupgrapes
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

15-16 oz can red beans + melonchicken breast meat, cooked + carrots
ground cumin + chili powderrich chicken broth + celery
16 oz can diced tomatoes + Italian sweet pepperparsnip + parsley
Cheddar cheese + onionEgg noodles
Sparkling waterSparkling water

Edward, the Confessor

~ me ~ Leave a comment

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.

Edward was an Anglo-Saxon, born around 1003 in Wessex, son of King Aethelred II and Emma of Normandy. His family fled Britain when the “Danes” [Vikings] took over much of the island in 1013, going to Normandy [originally settled by the Vikings who were Emma’s ancestors]. Then they returned to Britain, leaving again in 1016, after his father’s death. For many years Edward lived in Normandy, becoming quite Norman in his ways. At last, in 1041, Edward returned to Britain. With the help of his half-brother Hardicanute [a Viking son of Emma’s second marriage], Edward became King of Wessex. He was not a particularly strong ruler, although he kept the peace with the Danes. Edward married Edith, daughter of the puppet-master Godwine, who pulled the strings during the first 11 years of Edward’s reign. Edith and Edward had no children, leading to tales that Edward was too pious to procreate. The king was religious, though not excessively so. A pledge to the pope resulted in Edward’s building of Westminster Abbey, then outside of London. Edward was buried there after his death on January 5, 1066, and his shrine can still be seen. The lack of an heir caused confusion. Harold, son of Hardicanute/nephew of Edward, became king in 1066, a claim that was challenged by Edward’s cousin, William of Normandy. Edward seemed to have promised the crown to them both, as a negotiation tactic. William eventually settled the confusion at Hastings. After Edward’s death, legends of his piety grew, and miracles were attributed to him. He was canonized within a century, being named a ‘confessor’, designating a saint who was not a martyr.

Our meals are similar to foods that might have been eaten in Edward’s time, [OK — not the Asian flavors in the dinner…] when grains, sausage, and vegetables would be cooked together in a pot for many meals.

Cottage Breakfast w/egg: 213 calories…  8.6 g fat… 2 g fiber… 15 g protein… 20 g carbs… 84 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB  I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.

++ 1 pan muffin ++++ 2 oz applesauce ++++ one 2-oz egg: fried or hard-boiled or soft-boiled ++++ ¼ c 2%-fat cottage cheese ++++ 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] ++

Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce and plate with cottage cheese. Pour optional beverages. What a sweet and easy meal.

PAN MUFFIN each: 71 calories– 2.5 g fat– 1 g fiber –2 g protein– 11 g carbs– 8.5 mg Calcium— PB These are a dandy little bread to add to a breakfast plate. You will see them also in Roman Breakfast. HINT: I prepare 8 pan muffins from the 10-grain mufffin batter, to cook and freeze. I make remaining batter into full-sized muffins to enjoy on Slow Days.

1 cup dry Bob’s Red Mill 10-grain hot cereal mix—-1¼ cup buttermilk/soured milk Combine cereal and milk in a small bowl. Let sit 10 minutes. 
1/3 cup butter —-1/3 cup sugar—1 two-ounce egg Cream the butter and sugar, then mix in the egg. 
1 cup unbleached flour— 1 tsp salt —1 tsp baking powder —1 tsp baking sodaAdd dry ingredients and cereal/milk mixture. Stir until just combined. 
2 Tbsp batter for each pan muffinPortion out batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

Vegetable-Sausage Bowl: 295 calories… 15 g fat… 4.4 g fiber… 10 g protein… 22.5 g carbs… 124 mg Calcium…  PB GF A riff on a recipe by Sarah Copeland in the New York Times, this fusion of German sausage and Asian flavors was a real hit at our house. Very quick to prepare and a great way to add vegetables to the diet.

2 servingsbig wok, skillet or cast-iron pan
½ oz almond slivers —- pinch Kosher saltAdd nuts, salt to pan, and stir until toasted, 1 min. Remove from pan and save.
1 tsp neutral oil—-2-3 celery stalks, sliced on bias -OR- ½ c thin zucchini slices —- ½ c. carrots, sliced in thin coins -OR- ½ c sweet pepper, in thin slicesHeat oil over med-high until shimmering. Add these and stir-fry until slightly softened, 1-2 mins.
1.5 tsp sesame seeds Sprinkle on seeds, toss until toasted, 1 mins. 
1 c. kale, without stems, fresh or frozen——1 c. torn lettuceChop kale roughly. Add greens to pan, stir to combine. 
1½ tsp rice wine vinegar or white wine vinegar—- -2-3 T. waterAdd these, scraping bottom of pan. Cook until greens are lightly wilted, ~1 min
2½ oz bulk bratwurst sausageBrown in separate pan, breaking into small bits. Add.
½ c. cooked brown long-grain riceAdd to pan and stir well while rice heats. 
3 T. torn mint leaves—-1 tsp Go-Chu-Jang, Korean hot sauce —-1½ tsp soy sauceScatter with herbs, add soy sauce and hot sauce. Stir together, serve in bowls with reserved nuts on top.

New Year, New You

~ me ~ Leave a comment

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.

People often think that the start of a new year is a time to reinvent themselves. Do you think so too? The fact is, most people who make resolutions on New Year’s Eve, break those pledges within two weeks. At that point they either give up and castigate themselves as weak-willed losers, or they try again. The thing is, most resolutions are too ambitious and too general, which makes them difficult to keep. Instead of “I promise to lose all that extra weight” [a goal without a plan], swap it for “I will eat no more than 600 quality calories every Monday.” That is a specific, achievable goal which is aligned with a recognized, recommended way of eating called the Fast Diet. Once you have mastered one day a week, you can move on to another day of low-calorie eating for a total of two days of ‘dieting’ each week. That plan is much easier to live with than depriving yourself every day. What if one of those Mondays is your mother’s birthday and you can’t escape a big celebration with cake?!?! No problem, eat your 600 calories on Tuesday instead. See? Flexibility. Instead of “I will get more exercise” [another goal without a plan], try to think this way: “Before I sit down at the computer, I will do 10 Triceps Dips on the chair first”. Or, while I wait for the microwave to reheat my coffee, I will jog in place until it is done.” By pairing a new behavior with an old behavior, your goal becomes more doable. You can figure out some other new exercise behaviors to pair with activities you do every day. Good luck with your resolutions, and have a Happy New Year!

If weight loss is your goal, have I got menus for you! You won’t have to count calories — I already did it for you. Stick to it! The Fast Diet worked for me and my Dear Husband, it should work for you, too. Our menus today are new, like 2026. They are recipes that we tried this year but have not been published here previously. I hope they will help you to meet your goal for a healthy weight this year.

Succotash Bake: 177 calories… 6.5 g fat… 3.5 g fiber… 10.6 g protein… 20 g carbs… 94.4 mg Calcium…  NB: The food values given above are for the egg-bake and fruit only, not the optional hot beverage. —PB GF— Corn and shell-beans were two of the staple crops of First Nations of North America, and they were combined for nutritious meals called ‘succotash’. Here, we bake succotash in eggs. Very good!

++1 two-oz egg++++ ¼ cup corn-lima beans ++++ 1 Tbsp Parmesan, grated++++salt & pepper++++ 2 oz apple++++ 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 an oven-proof dish with cooking spray and distribute the succotash on the bottom. Whisk egg, pour on top. Sprinkle with seasoning and cheese. Bake at 350F for 12-15 minutes, plate with apple.

Roasted Zucchini w/ Shrimp + Za’atar: 281 calories… 8.3 g fat… 3.4 g fiber… 28.5 g protein… 21 g carbs … 145.5 mg Calcium…  PB GF Melissa Clark presented this recipe in the NY Times, and I had to try it.  HINT: Recipe serves 4 [four], so this is good for a small dinner party.

4 servingsPut rack 6” from broiler, heat oven to 425F.
18 oz zucchini, halved lengthwise, then sliced ½” thick.—-2 tsp olive oil– ½ teaspoon salt— pinch red-pepper flakes In a large bowl, toss these together. Spread evenly on a rimmed sheet pan. Save the bowl — don’t wash it. Roast ~12 mins, then stir/turn zucchini. 
Return to oven. Roast ~12 mins, until golden.
1# shelled shrimp, I used the size 21-26 per poundPat shrimp dry, add to same bowl used for zucchini. 
2 tsp olive oil—– ½ teaspoon salt—- ¼ tsp red-pepper flakes— 2 tsp za’atar —-zest of 1 lemonAdd these to shrimp, then toss shrimp to coat. Let sit at room temperature.
Take pan from oven. Turn broiler to high. Add shrimp to pan of zucchini, spreading it out evenly. Broil 2-5 mins, until shrimp just cooks through — don’t overcook.
2/3 cup plain fat-free yogurt——pinch salt———- 1 T juice of zested lemon—2 teaspoons za’atar——
1 garlic clove		Mince/grate garlic. Whisk these together. Taste, add more salt or lemon juice, if needed. If mixture is very thick, stir in a little water to loosen it. 
Chopped mint, cilantro or dill—-1 oz whole-wheat artisinal bread per servingSpoon yogurt sauce on top of shrimp + zucchini, sprinkle with chopped herbs. Serve with bread.

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

1 two-oz egg = US large1.5 two-oz eggs 
applesauceone slice 70-calorie whole-grain bread
Pan muffinMediterranean Vegetables
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

slivered almonds + bratwurst + celery2 oz clam meat, fresh or canned + tomato
carrot + sesame seeds + go-chu-jang sauceparmesan cheese + thyme + red bell pepper
soy sauce + rice wine vinegargarlic powder + purchased turkey meatballs
brown rice + kale + lettuce + mint ½ slice 70-calorie whole grain bread + Plain, non-fat yogurt
Sparkling waterSparkling water

Christmas-y Words

~ me ~ Leave a comment

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.

Christmas will be celebrated around the world on December 25 — except for some Eastern Orthodox and Coptic Christians who follow the ‘Julian’ calendar and celebrate on January 7. [The Russian Orthodox Church celebrates on January 7, which they had insisted upon for Ukraine. In 2023, Ukraine switched its Christmas to December 25.] There are many words that are heard at Christmastime, and they are not interchangeable. Let’s look at some of them, and see what they actually mean. **********Christmas: this is a shortening of the name of the church service for December 25th. It was ‘Christ’s Mass’, which was contracted to ‘Christmas’. Originally, it was called the Feast of the Nativity. The first time the words ‘Christ’s Mass’ were used was in 1038 CE. *********X-mas: this is a contraction of ‘Christmas’. In Greek, the spelling of the word ‘Christ’ begins with a “Chi”, the letter “X”. [No connection with Elon Musk.] When people complain that this term ‘takes Christ out of Christmas’, they are unaware that for centuries ‘X’ was a universal symbol for ‘Christ’, and therefore X-mas is still naming Christ. *********Yule: is one spelling of the pre-Christian festival of the winter solstice in Northern Europe. The festival was held for several days around the solstice, which this year will occur on December 21st. In the 9th century, ‘yule’ became a synonym for ‘Christmas’. *********Noel: is the French word for Christmas, when they say “Joyeux Noel”. It is derived from the latin word ‘natalis’, meaning birth. In Old English, it was spelled ‘nowell’. Originally, the word was a shout of joy, rather like saying ‘hooray!’ *********12 Days of Christmas: the span of time from Christmas Day on December 25th to January 6th, the Feast of the Epiphany. It was a time for parties and gift-giving among the gentry. Epiphany was the end of the Christmas Season in Medieval Europe. ********Epiphany: This day, traditionally January 6th, is said to be the date when the three Gentile Magi [meaning something more like ‘astrologer’, but it is usually translated as ‘wise man’] arrived to visit Jesus. According to the Gospels, these kings were alerted to the birth of Jesus by watching the night sky and seeing a change in the motion of stars. They brought gifts to the baby, whom they hailed as the King of the Jews.

Happy Christmas or Merry Christmas! For some, it is a religious celebration, for some it is a cultural tradition. However you do it, as Dicken’s Scrooge said, “keep Christmas in your heart all the year long”, .

Our breakfast is based on a Jewish Seder meal, to remind us that Jesus was Jewish. The dinner is home-made Chinese food, since non-Christian families who want to go out for dinner on Christmas often go to a Chinese restaurant, since they would be among the few that were open.

After Seder Breakfast: 289 calories… 10 g fat… 5.4 g fiber… 28 g protein… 30 g carbs…105 mg Calcium… PB NB: The food values given above are for the egg bake only, not the optional beverages. A few left-over bits and bobs from a Seded dinner can make a breakfast later in the week.

++ 2 oz cooked lamb ++++ 1 hardboiled egg ++++ ½ cup cooked spinach +++ ½ cup/3 oz sliced cooked beets ++++ 1-2 tsp horseradish ++++ ¾ oz whole wheat matzo ++++  Optional: blackish coffee [53 calories] or blackish tea ++

Cut egg in quarters, cut lamb into bite-sized pieces, squeeze excess water from spinach before measuring. Put egg, lamb, spinach, beets, and horseradish into food processor, and pulse to chop but not puree. Serve like a spread with the matzo.

Egg Roll Dinner: 287 calories… 2 g fat… 2.3 g fiber… 14 g protein… 44 g carb… 52 mg Calcium PB Egg Rolls are fun to prepare at home, so there is no need to order take-out. Prepare the Rolls in advance, then settle down for a fine meal.  

++2 chicken or beef egg rolls**++++ 1 Tbsp soy sauce ++ 1 Tbsp Sriracha++++ 3-4 oz broccoli florets ++++5 cherry tomatoes ++

If egg rolls are freshly-made, keep warm while you prepare the sides. Combine the Sriracha and soy sauce for a dipping sauce. Cook broccoli to your liking. Plate with the egg rolls, tomatoes, and dipping sauce.

Chicken or Beef Egg Rolls makes 7 each: 101 calories.. 1 g fat.. 0.5 g fiber.. 6 g protein.. 27.4 g carbs.. 12.6 mg Calcium  ++ 3 oz raw chicken, cut in strips OR 2 oz roast beef, cut in strips ++++ 1 Tbsp oyster sauce + 1 Tbsp soy sauce ++++ 1 clove garlic, minced or pressed ++++ 1 tsp raw ginger, peeled and chopped ++++ 2 oz carrot, shredded ++++ 1 oz onion, sliced ++++ 3 oz cabbage, sliced ++++ 7 six-inch egg-roll wrappers ++++ 1 tsp sesame oil ++

Combine the chicken/beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stir-fry the carrot, onion, and cabbage in ¼ cup water for 4 minutes. Add the meat with the marinade and cook until chicken is done. Put in a food processor and pulse to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls – use ¼ c of mixture per wrapper. [if you end up with filling left-over, mix it with eggs for breakfast.] Turn oven on to 350 degrees F. Warm oil in a clean, flat-bottomed saute pan. Put egg rolls in the pan and roll them to coat with oil. Cook gently on all sides over warm heat until beginning to brown and blister. Put egg rolls on a pan in the hot oven and bake until they are getting crispy, about 10 minutes?

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

1.5 two-oz eggs = US large1 two-oz egg 
3%-fat hamsuccotash = corn + lima beans
melon or appleParmesan cheese
apple
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

roasted chicken or turkey breast meatzucchini + olive oil + crushed red pepper flakes
green beans + carrots1 pound shrimp [size: 21-26] + za’atar
Finn Crisp crackerswhole lemon + plain, fat-free yogurt + garlic
strawberriesmint/cilantro/dill + whole wheat artisan bread
Sparkling waterSparkling water

Baby Its Cold Outside

~ me ~ Leave a comment

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.

Lynn and Frank Loesser sing together.

Context is everything. It can take a song that was originally fun and flirty, and turn it into something scary and dirty. Such is the fate of “Baby, Its Cold Outside“. Frank Loesser, who went on to fame with Broadway favorites like Guys and Dolls, wrote the song in 1944. It was to be a duet between him and his wife, Lynn Garland, to sing at their housewarming party to signal that it was time to leave. Their friends loved it! At every party after that, the duo was asked to sing the song. Before you start clutching your pearls about the lyrics, you must understand the song. In the 1940s and 50s, a nice girl was to be home from a date by midnight. There was no thought of casually spending the night with your boyfriend — your reputation would be ruined. So the girl starts to make the ‘usual’ excuses [time to leave] and the guy gives the lamest excuse to stay [it is cold outside]. She continues to give reasons to leave [family expectations, societal pressures] while he keeps talking about the weather. Note: she never says “I don’t want to stay” — that’s because she DOES want to stay. Together they brainstorm reasons that she could give for not going home: no cabs, insufficient wardrobe, deep snow. The most controversial line — “What’s in my drink?” — was a convenient excuse of the era. But there is NOTHING in her drink except alcohol. The fact that they harmonize on the last line of each verse shows that they are on the same page. To people of a certain age, the lyrics are fun and consistent with the dating scene at the time they were written. We live now in a suspicious age, but we should not judge the past through that lens.

If it is cold outside where you are, consider this scramble from warm Provence for breakfast and a hearty soup for dinner.

Olive-Pepper ScrOmelette:  167 calories… 9 g fat… 2.5 g fiber…10.5 g protein… 6 g carbs… 29 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF I asked Dear Husband for a new omelette idea, and he suggested these flavors straight out of Provence.

++ 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.  ++++ 1 oz bell pepper, steamed and diced ++++ 1½ black olive, pitted and chopped ++++  1/8 oz [by weight] goat cheese/chevre], diced/crumbled ++++ 2 oz plum OR strawberries ++++  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 the eggs [salt and pepper may not be needed due to saltiness of olives]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your optional beverage and take the optional previously-made smoothie from ‘fridge.

Soup Royaume: 152 calories… 0 g fat… 6 g fiber… 12.6 g protein… 24.6 g carbs… 84 mg Calcium…  PB GF A fine meal for winter, made hearty with autumn vegetables and lentils, it is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours. 

6 [six] servings of 1 cup each OR5 [five] servings of 1¼ cup each
2½ oz pork loin, raw or cooked, diced——½ cup onion, chopped—-3½ oz /½ c dry lentils**Put pork, onions, and lentils in a heavy saucepan and cook until browned.**small green lentils from France, if possible
3 oz rutabega/turnip, cubed—2 oz carrot, diced—3 oz parsnip, diced—3 cups chopped cabbage—–½ tsp mace—½ tsp dry mustard— 1 Tbsp caraway seed —salt & pepper—3 cups waterAdd these to the pan. Pour in water to cover the vegetables. Cover pan and simmer about 1 hour or until vegetables are tender.Taste for seasonings.
½ cup frozen spinach, choppedAdd the frozen spinach, and heat through.
Divide in 6 equal servings. Freeze what you don’t need today.
per serving: several leaves of fresh spinachRoughly chop the leaves and poke into the hot soup when serving. 

A Friend of Bill’s

~ me ~ Leave a comment

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
Sparkling waterSparkling water

James Thurber

~ me ~ Leave a comment

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.

My parents’ library had many books, but my sister and I went back to one again and again: Thurber Carnival, by James Thurber. It was full of adult humor, yet it appealed to us, too. There were funny stories [The Secret Life of Walter Mitty], odd cartoons, and just enough mystery [why would adults think this is funny?] to make us come back for more. James Grover Thurber was born on December 8, 1894, in Columbus, Ohio. He was second of three sons, and lost sight in one eye at age six, when one of his brothers accidentally shot him with an arrow. Their father was a political aide, his mother was a story-teller with an out-sized sense of humor. Thurber attended Ohio State, but was not graduated. He tried newspaper work, then was sent to France as a code clerk at the end of World War 2. When he returned to the States, his career and his marriage were both very rocky. Newly divorced, Thurber moved to New York, where he met E.B. White. Through White, he got a job as an editor at the neophyte New Yorker magazine. It was White, too, who recognized Thurber as a cartoonist, urging him to publish his art. And so the world was introduced to Thurber’s style: stories of weak-willed married men who dream big dreams as a way to escape their scoffing, criticizing wives; fairy tales that fracture the traditional mode; and delightful parodies of popular norms [Pet Department spoofing the advice column.] As he aged, the vision in Thurber’s ‘healthy eye’ deteriorated, so he drew his cartoons on huge papers, using heavy, dark lines, and composed whole stories in his head for later dictation. In 1961, he was operated on for a blood clot in his brain. He died one month later, taking all his whimsical animals and angsty mid-century urban men with him.

If she had served this for breakfast, perhaps Mr Prebble wouldn’t have wanted to get rid of his wife. Animals such as dogs, seals, and owls populate Thurber’s cartoons, but I liked his rabbits the best. Rabbit Pie for dinner.

Ham Bake: 142 calories… 7 g fat… 1.6 g fiber… 11 g protein… 5 g carbs… 61.5 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The baked version of a ham omelette.

++1 two-oz egg ++++ 1 oz 3 %-fat ham from the deli, minced ++++ 1.5 tsp reduced fat ricotta +++ 2 tsp chives/scallion, chopped ++++ ½ tsp Dijon mustard ++++ large pinch of crumbled sage + salt & pepper to taste ++++ Clementine or 2 oz unsweetened applesauce ++++ 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] ++

Spritz a ramekin with non-stick spray and set the toaster oven to 350 F. Vigorously whisk the egg, ham, cheese, and seasonings and pour into ramekin. Bake 12-15 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Rabbit Pie: 275 calories… 6.6 g fat… 4.6 g fiber… 25.6 g protein… 27.5 g carbs… 77 mg Calcium…  PB Rabbit is a common meat in recipes the world over. It is high in protein and low in fat. And yes, it does taste like chicken. You could substitute.

++ 2 oz mushrooms ++++ 4 oz chicken stock ++++ 2 tsp potato starch ++++ 0.55 oz [1 slice] ham from the deli ++++ 3 oz rabbit meat ++++ ¼ cup onions, chopped ++++ big pinch dried thyme + big pinch savory + salt + pepper ++++ ½ Arnold Multi-Grain Sandwich Thin OR a 4” circle cut from whole-grain bread ++++ 1.5 oz carrots ++

If the rabbit is uncooked: Cut it into bite-sized pieces and quickly cook in a saute pan which has been spritzed with non-stick spray. Remove the meat. Chop and cook the mushrooms in non-stick spray, but do not evaporate all of the liquid they give off. Remove the mushrooms from the pan and set aside. Add the onions and the stock to the pan along with the mushroom juices and ¼ cup water. Simmer to cook the onions. Whisk in the potato starch and the seasonings. Continue to whisk over heat until the potato starch is dissolved. Cook at a simmer until the liquid measures ¼ cup and is thickened. Add the rabbit meat, ham, and the mushrooms. Simmer for a few minutes and taste for seasonings. Pour and scrape into an oven-proof dish. Top with the Sandwich Thin. Bake at 350 F for15 minutes. Cook the carrots. Plate the meal by first putting the Sandwich Thin on the plate, then covering it with the rabbit-mushroom mixture. Pour any extra liquid so that it is soaked up by the bread. Plate the carrots to complete the meal.

Advent Challenge

~ me ~ Leave a comment

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.

Since Dear Husband and I enjoy celebrating holidays with appropriate foods, at Christmas and Advent we always fell back on favorites from our countries of ancestry: Germany, France, England, Ireland. Then one year, it occurred to me that many more nations than those were celebrating Christmas, and that it would be fun to stretch our culinary repetoire to include them. There are 14 countries that do not have Christmas as a national holiday, and five nations where it is illegal to celebrate Christmas. But aside from those, the majority of countries in the world have citizens who keep Christmas. Ever since that epiphany, we have challenged ourselves to eat foods in December from as many different countries as possible: there are 62 breakfasts and dinners in December. It is fun to sample different cuisines — in 2024, 36 countries were represented in our count, since we don’t do a different country every day. I do stretch the boundaries a bit, to include empires that no longer exist: Romans, Mongols; and some that exist in our hearts due to literature, like Tolkien’s Shire. Many of the recipes used for these meals are from my FAST Diet collection, so there is an added benefit — if you ate 300 calories at dinner for even 15 of the days in December, you would have more ‘room’ for eggnog and fruit cake. So many people dread the amount of weight that they gain in December, leading to doomed resolutions in January. By eating Fast meals more than two days per week, we keep our weight down and still enjoy the jolly season.

<<<<<<<<<<<<<<<<<<<<<Here are some suggestions for meals from diverse cultures>>>>>>>>>>>>>>>>>>>>> France, https://fastingme.com/2025/05/07/antoine-laurent-de-lavoisier/ ————————————– Taiwan, https://fastingme.com/2025/04/06/mazu/ ————————————————————- Ireland, https://fastingme.com/2025/03/16/patrick-has-his-day/ —————————————————— The Frankish Empire, https://fastingme.com/2025/02/26/mayor-of-the-palace/ ———————————– Persian and Mongol Empires, https://fastingme.com/2025/02/09/end-of-an-empire/ ————————— Sri Lanka, https://fastingme.com/2025/01/15/pongol/ ——————————————————– Ukraine, https://fastingme.com/2024/12/15/carol-of-the-bells/ —————————————————- First Nations of America, https://fastingme.com/2021/10/10/dwellings-abenaki/———————— Russia, https://fastingme.com/2024/11/27/saint-herman/ ——————————————————— England, https://fastingme.com/2024/11/24/elizabeth-i/ ——————————————————— United States, Southern, https://fastingme.com/2024/11/13/booker-t-washington/ ———————- Ptolemaic Dynasty of Egypt, https://fastingme.com/2024/08/11/cleopatra/ ——————————- Canada, https://fastingme.com/2024/06/30/canada-day-3/ —————————————————— Roman Empire, https://fastingme.com/2018/10/14/diocletian/———————————————- Morocco, https://fastingme.com/2023/02/12/morocco/ ———————————————————— India, https://fastingme.com/2019/06/09/crossroads-indian-ocean/ —————————————— Germany, https://fastingme.com/2023/04/16/diet-of-worms/ —————————————————-Japan, https://fastingme.com/2021/02/24/plum-blossoms/——————————————————– Peru, https://fastingme.com/2018/08/22/rose-of-lima/ ———————————————————-

I could go on, but you get the idea. Enjoy your run-up to Christmas, but don’t forget that it isn’t about food or gifts or parties. It is about the coming of the Prince of Peace. The world needs a lot of that. Be an ‘instrument of peace‘ in your part of the world.

The Sheik

~ me ~ Leave a comment

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
Sparkling waterSparkling water