Following the Fast Diet Lifestyle

Emmy Noether

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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.

How far will determination and perseverance get you? All the way to the pinnacle of achievement in your field — even if you are a woman. Amalie Emmy Noether was born in 1882 in Erlangen, Franconia, then in the Kingdom of Bavaria. Her father was a mathematics professor at the university there, and perhaps he sparked his daughter’s love of the field. But there was a catch — women couldn’t attend universities [it was thought that co-education would “overthrow all academic order”] and no women were mathematicians. After training to teach French and English to children, Emmy, as she styled herself, audited math courses at Erlangen University. Auditing permitted her to listen to lectures but not act like a part of the class. Also, to attend a class, she had to get the permission of the professor, and he could deny her the privilege. When her studies were concluded, she sat for the exam that would grant her a diploma — a she passed. In July 1903, Noether became the second woman to receive a Doctorate in Mathematics from any German university. Now Emmy wanted to be a professor. Not so fast! By now, women were admitted as students, but no women were permitted to teach university — unless the course were listed under the name of a male professor, with his permission, of course. For seven years, Dr Noether taught at the Mathematical Institute of Erlangen, gaining experience but not a single paycheck. In 1910, she began to publish and her work was well-regarded. In 1915, she was invited to teach at Mathematical Institute at Göttingen University where she collaborated with prominent professors on mathematic proofs for Einstein’s Theory of Relativity. On July 23,1918, Emmy proved herself to be worthy of respect by writing a paper ‘proving’ what is now known as Noether’s Theorem. At last, in 1922, Emmy was named as an adjunct at Göttingen, the first woman to be a professor. She had a cadre of devoted doctoral students, known as Noether’s Boys, who went on to make names for themselves in the field. In 1933, the Nazis began putting pressure on Jewish professors to resign, so Emmy took a position at Bryn Mawr College in Pennsylvania, USA. She taught abstract algebra, working in group theory, ring theory, group representations, and number theory — an all-women’s college!! with female professors!! — until her death in 1935. Emmy Noether was seen as stern and focused, but those who knew her enjoyed her down-to-earth nature, sense of fun, and love of dancing. That stern focus? How else could she overcome all the obstacles that life put in front of her?

Our menus today are from Emmy’s home country. Perhaps she ate our Franconian breakfast. She would not have eaten the dinner due to Kosher food restrictions, but we can.

Franconian Breakfast:  ..163 calories… 4.4 g fat… 4 g. fiber… 13 g protein… 22.5 g carbs… 117 mg Calcium…  NB: These values are for the plated items alone and do not include the optional beverages.  – PB GF – Here some favorite flavors of the German State of Franconia come together for breakfast. My stars!! This is delicious!

++ 1 slice 70-calorie whole-grain bread = 1 oz ++++ 1 oz smoked trout ++++ 2 Tbsp 2%-fat small-curd cottage cheese ++++ 1 Tbsp snipped chives ++++ 2 oz plum ++++  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]

Lightly toast the bread. Stir together the cottage cheese and chives, and spread on the toast. Plate along with the trout and plum. Some might prefer to place the trout on the bread and eat it thus, which is a great way to do it. 

Zweibel, the Bamberg Onion: 282 calories… 8 g fat… 6.5 g fiber… 24 g protein… 37 g carbs… 91 mg Calcium…  PB GF – if using GF bread Onion and pork are a fine combination, and very popular across Germany. This unusual recipe is from Bamberg, Franconia, adapted from one offered by the Schlenkerla Brewery.  HINT: Serves two [2] people.

2 lg onions, 6 oz each after trimming + peelingPeel papery skin off onions, cut off both ends. Parboil onions until almost tender. Scoop out insides of the onions until the sides are two layers thick.
112 g/4 oz pork —– 44 g/1½ oz smoked pork/ham Put pork and smoked pork/ham with insides of the onion through meat grinder/processor.
Salt & pepper—-½ tsp each mace & marjoram
3 oz eggs = 1½ eggs
1 slice 70-cal wh-wh bread
chopped parsley		Mix meat-onion with the eggs, bread, spices and parsley to form a stuffing/filling. Fill onions with stuffing. NB: I had stuffing left over.**Roast in a skillet with a little water, uncovered, ~25 mins at 200°C/400F until onion is very soft.
1 sl smoked baconFry bacon in another skillet until partially cooked — not crisp. Remove from frypan and cut in half. Put a ½-slice on each onion and return to oven. Bake 20 mins.
**left-over stuffingForm remaining meat filling into 2 equal patties, cook gently in bacon fat until done. Put in center of serving plate.
4 Tbsp brown meat stock—-2-4 tsp wh-wh flour—pinch mace + pinch clovesRemove onions from skillet and place on top of the meat patties. Add stock, flour, spices to the skillet. Heat on stovetop, stirring, to form a thick gravy.
2 oz carrot coins per personServe surrounded with carrots and topped with gravy

Religions: Church of Christ, Scientist

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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 1800s saw a religious revival in the United States. Existing religions flourished and new religions began. Mary Morse Baker was born in Bow, NH on July 16, 1821. Her parents were farmers, pious members of the Congregational Church. In her youth, Mary was often ill, to the extent that her older brother home-schooled her. Long days in bed gave her hours to read the Bible and she began to question the doctrine of predestination. At age 22, Mary married George Glover, a builder, and they moved to South Carolina. Within nine months, he was dead and their child was born. Without resources and in poor health, Mary Glover moved back to her parents’ home. After her mother’s death, Mary’s lack of support forced to give her child away to friends. In four years, she married again hoping for financial and emotional stability.The couple moved to Massachusetts and in 10 years, Mary divorced her husband due to his infidelity. During the Civil War, Mary visited a healer in Maine. Sometimes his efforts eased her pain, sometimes not. This taught Mary that ‘healing’ is partly in the mind and based on trust in the healer, perhaps having a religious element. A slip on the ice in Lynn, Massachusetts left her with damage to her spine and pelvis. The doctor feared that she would die, or at least never walk again. She called for her Bible and read all the passages about Jesus healing the sick. After a few days, Mary arose, got herself dressed, and walked out of the room — to the astonishment of all. For the next several years, she flirted with spiritualism and the work of mediums, questing for a religious or spiritual connection to her life and her having been healed. In 1875, Mary self-published her first book: Science and Health, which described her evolving belief that medical doctors and their medicines were unnecessary. If one believed enough in God, Christ would heal one’s illnesses. This was her new ‘science’, and she began to teach others how to be healers. She married one of her students, Asa Eddy, who was 10 years her junior. Mrs Eddy founded the  Massachusetts Metaphysical College in 1881, and moved to Boston. In concert with her ideas that religion could heal, Eddy wished to turn her healing into a religion. She and her students transformed the Metaphysical College into The First Church of Christ, Scientist. Stepping aside from day to day church work, Eddy turned to publishing, founding weekly and monthly magazines filled with testimonials, then her lasting contribution to media: the Christian Science Monitor, a well-regarded daily newspaper. Eddy retired to a farm in Concord, NH which she called Pleasant View. She died of pneumonia in 1910, but her church continues with 400,000 members world-wide.

According to Minnie B. Weygandt, the cook at Pleasant View, Mary Baker Eddy enjoyed having pie on the table at every meal, as well as traditional New England fare. Thus we will have ‘pie’ at breakfast and a real old-fashioned dish for dinner.

Pumpkin Pie Breakfast: 216 calories… 4 g fat… 2 g fiber… 7.4 g protein… 38.5 g carbs… 98.5 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF  My mother developed this recipe and to me it is the Gold Standard of pumpkin pies: smooth, creamy, and redolent of spices.  When prepared without a crust, it becomes more suitable for a Fast Day. NB: Mind the calories in the optional beverages to stay under 300 for the meal.

++ 1 ramekin of Pumpkin Pie ** ++++ 1 chicken breakfast sausage [36 calories each] ++ ++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Remove a ramekin of custard from ‘fridge and place on a plate. Do this first to take off some of the chill. Cook the sausage and prepare the optional beverage. Enjoy being a ‘Yankee’ who has pie for breakfast.

**Pumpkin Pie Custards makes 6 ramekinsHeat oven to 400 F. Spritz 6 ramekins with non-stick spray.
1½ cups pumpkin puree—-½ cup brown sugar, not packed—½ cup white sugar—-Canned pumpkin puree is perfectly acceptable. Combine in a sauce pan and heat at a low setting.
1 cup milk, non-fat—-2 two-ounce eggsWhisk together, then stir into the pumpkin.Take sauce pan off heat.
¼ tsp ground mace— ½ tsp ground nutmeg—-1 tsp ground ginger—- ½ tsp salt—-pinch ground cloves—-1 tsp ground cinnamon—- pinch ground allspice–Stir the spices into the mixture. Taste to see if any flavors need to be adjusted.
Divide among ramekins. Put in oven, bake 10 minutes.
Turn oven down to 350F, bake 20 minutes or until a knife poked in the center comes out clean.
36-calorie breakfast sausage—beverage of choiceCool custards and refrigerate. Serve cool or at room temperature.

Red Flannel Hash & Egg: 249 calories… 9 g fat… 2 g fiber… 12.6 g protein… 18 g carbs… 43 mg Calcium…  PB GF This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.

++ 1 cup cooked diced beets (1/3” dice) ++++ 1/3 cup diced potatoes ++++ (1/3” dice) ++++ ¼ cup diced onions ++++ 2 slices Canadian Bacon/back bacon, diced ++++ one 2-oz egg ++++ lots of salt and pepper to taste ++

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before] Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Country dining.

Julius Caesar

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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.

Everybody thinks they know when [and how] Julius Caesar died, but few know when he was born. His father was Gaius Julius Caesar, a well-known politician whose family/Clan was not particularly influential. ‘Julius’ [spelled ‘Iulius’ then, as there was no “J” in the Roman alphabet] was the name of their Clan, so the son of the family had to be named Julius. From his birth in Rome on July 13, 100 BCE, the younger Gaius Julius had to fight for any prestige he may have gained. When he was 16 years old, Julius’ father died and the youth married Cornelia, a risky proposition since her Clan was at odds with the ruling government. In an effort to ‘lie low’ for a while, Julius joined the army, serving in parts of modern Türkiye. He demonstrated his brash, take-charge personality when he was kidnapped by pirates. Julius raised his ransom money, then raised a private navy to defeat the pirates and kill them all. Back in Rome, the time of factions and conspiracies and corruption continued, which Julius had to navigate to rise further. Scandal and financial issues compounded his problems and lead to divorce from his second wife. At age 31, Julius was appointed governor of the province of Spain. Upon his return to Rome, Julius formed a team of rivals and they were elected as consuls, part of the council that ruled Rome. He was granted lands in northern Italy which gave him access to income and the chance to recruit his own militia. Between ages 46 and 51, Julius conquered Gaul, crossed the Rubicon, showing himself to be the kind of mover and shaker that Roman leaders had never faced before. The team of rivals dissolved into true rivalry, and Julius spent the next few years chasing his frenemy Pompey all around the Mediterranean. Yes, Julius did meet and woo Cleopatra in Egypt. His last few years were spent going here and there, stamping out rebellions that challenged his power. At last, he was named ‘dictator’, a temporary [6-month term limit] position which gave him the power to recreate the government as he thought it should be. The world never got to find out how his reorganization would work, due to his  assassination. Today, the word ‘dictator’ has a negative, often evil connotation, yet one Western leader embraced being called a dictator. Didn’t he know that it was meant to be only a short-term appointment, returning afterward to a democratic government?

Our meals are reminiscent of Caesar’s conquest of Gaul. The invasion Brittany congers visions of strawberries and crepes, two local specialties. The dinner remembers the duel between Caesar and Vercingetorix, which involved a stewed chicken. Vercingetorix and his army were besieged, but they tossed a dead rooster over the siege wall to show that the Gauls weren’t out of food yet. Then Caesar invited his enemy to a dinner of chicken stewed in Roman wine to show that the Romans were superior.

Strawberry Crepe: 193 calories… 7.5 g fat… 2 g fiber… 9.5 g protein… 23 g carbs… 211 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Isn’t it a treat to enjoy ‘Strawberries & Cream’ once in a while? If you haven’t made the crepes already, this is a good reason to try them. Mine were ready in the freezer.

++ 1 sweet crepe*** ++++ 2 Tbsp reduced fat ricotta cheese ++++ 3 Tbsp vanilla low-fat yogurt ++++ 3 oz strawberries, sliced and put in a sieve over a bowl, especially if frozen ++++ 1 slice uncured bacon or 1 slice ‘Canadian’ bacon ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Stir the ricotta and yogurt together. Add most of the berries, saving some for garnish. If there is a lot of juice, cook it down slowly to make a little syrup. Cook the bacon. Place the crepe on the plate and spoon the cream filling onto it. Fold over the crepe and top with the extra berries and syrup. Plate with the bacon and prepare your hot beverage of choice.

**CREPES, SWEET: makes 16 eight-inch crepes 
100 g white whole wheat flour —- 54 g white flour —- 2 tsp vanilla sugarWhisk flour and sugar together. 
14 fl oz/416 g skimmed milk Add milk and whisk until combined. 
2 two-oz eggsAdd eggs one at a time.Whisk vigorously until batter runs off whisk in ropes. Let rest up to 60 mins.
Heat a small cast-iron pan or ceramic saute pan. Spritz with oil, then wipe out pan with paper towel. 
Dip a ¼ cup measure into batter and let extra drain off.
Grasp handle of cook pan with one hand as you slowly pour batter into center of pan. Tilt pan in a swirling motion to let batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch it cook and look to see when edges start to dry and curl a bit. 
Using a heat-resistant but non-scratching tool [I use my fingers], turn crepe over. Cook other side and remove. 
each = 53 calories… 0.8 g fat… 1 g fiber… 6 g protein… 8.5 g carbs… 38 mg Calcium…Cook remaining batter, wiping pan with paper towel, every few times.

Chicken Provincal: 252 calories… 12.5 g fat… 4 g fiber… 25.4 g protein… 15 g carbs… 57 mg Calcium…  PB GF  This recipe is from the Culinary Institute of America, with a few tweeks by me. It glows with the warm tastes of Province.  HINT: This recipe serves two [2] diners.

++ 6 oz chicken breast, boneless & skinless ++++ 1½ Tbsp white whole wheat flour ++++ 2 tsp olive oil ++++ 1 garlic clove, minced ++++ 1 anchovy fillet ++++ 2 Tbsp dry white wine ++++ 1 c tomatoes, chopped, juice retained ++++ ¼ c. chicken stock ++++ 5 cured black olives, sliced ++++ pinch salt ++++ 2 pinches rosemary ++++  per person: 2 oz broccoli florets ++

Fillet the chicken breast meat by cutting it along the thin side [parallel to the cutting board] to create 2 slices each ½” thick. These will cook faster, and look like more food on the plate! Sprinkle flour over the chicken to coat it lightly on both sides. Heat the oil in a non-stick skillet and cook the chicken on one side for 3 minutes. Turn to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, then add the chicken stock, olives, and rosemary. If there is flour left over from coating the chicken, stir it into the sauce. Cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook broccoli and enjoy your meal from southern France.

Comparing Plans: 7th Day Adventists

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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.

Many religions have food restrictions — dos and don’ts to help demonstrate your faith. The members of the 7th Day Adventist Church base their way of eating on the scriptures, taking guidelines from the Books of Genesis, Leviticus, and Corinthians. In Genesis, God said “Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”  Leviticus lists all the foods that are ‘unclean’ and therefore should not be eaten. They interpret a verse in Corinthians to mean that good Christians should eat only wholesome, healthy, unadulterated food, since the body is the temple of the soul. Taking all this into account, SDA members are generally eating a plant-based diet consisting of unprocessed foods. Their ideas have evolved a bit since the founding to the church, but today adherents are fairly unified in what they should and shouldn’t be consuming. The health outcomes of their way of eating has been studied many times, demonstrating that their plant-based diet lowers risk of obesity, high blood pressure, and high blood sugar. Furthermore, those with the more strict vegetarian diet had a decreased risk of colon cancer. On average, vegetarian Adventists live 1.5–2.4 years longer, and that longevity is increased when compared to the general population of Americans who eat the Standard American Diet. Their emphasis on unprocessed, healthy food dove-tails nicely with the Fast Diet, as you will see in the chart below.

Is this food allowed on this diet…SDA way of eatingOn Fast Days
Fatty Animal protein: beef, lamb, pork In moderationYes
Lean Animal protein: chicken, turkeyIn moderationYes, preferred
Eggs In moderationYes 
Beer, wine, cocktailsNoOn Slow Days
Grains, starches: rice, wheat products, pasta, cereals Yesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYesYes 
Seafood protein, especially with Omega-3 fatsOnly Kosher seafoodsYes, any seafood 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt In moderationSome 
Vegetable oils: olive, canolaIn moderationin moderation
Animal fat: butterIn moderationin moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Plant-based protein: nuts, grains, legumes,Emphasized Yes, lots 
Protein from animals — including eggsPlant-based preferredYes. lots 
Higher fiberYes Yes
Daily Carb intakeNot a factorKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNONot on Fast Day
Number of days per week to follow the plan 7 of 72 of 7
Do calories matter?No Maximun of 600 on Fast Days

Menemen: 196 calories… 12 g fat… 1.6 g fiber… 10.4 g protein… 12 g carbs… 49 mg Calcium… NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF  Seriouseats.com provided the inspiration for this recipe, which is seriously good.  HINT: Recipe serves two. Lacking the shishito peppers called for in the original, I substituted roasted green chilis from New Mexico. The result was a morning taste sensation. NB: Because the Adventists do not consume caffeine, herbal tea would be an appropriate beverage.

Sv 2 – adaptationnonstick or cast iron skillet
2 tsp/5 ml extra-virgin olive oil—-½ tsp/1 g hot paprika—-
½ tsp dried oregano—- 1/3 c/20 g onion, finely diced —- 1/3 c/45g diced roasted green chilis—salt + fresh black pepper		Heat oil in skillet over low until barely warm. Add these with salt and a very generous amount of black pepper. Cook, stirring often, until very soft, ~8 mins. 
¼ c/50 g chopped ripe fresh tomatoes -OR- drained canned tomatoesAdd, keep cooking, stirring often, until deepened in color.
3 large/150 g eggs, lightly beaten—-salt and pepperReturn pan to heat, add eggs. Season. Cook, stirring often, until eggs are just barely set.
Serve with 1.5 oz cherries or apple slices.

Primavera Pasta: 287calories… 9 g fat… 10 g fiber… 12 g protein… 40 g carbs… 174 mg Calcium  PB GF – if using GF pasta  Springtime calls for a meal replete with springtime vegetables in a light sauce. This version is based on Marion Morash’s recipe from her Victory Garden Cookbook . With Bechamel Sauce from the freezer, it is quick and easy.  HINT: serves two [2], each serving = 1.5 cups.

++ 3 oz green peas, frozen ++++ 3oz asparagus, sliced ½” long ++++ 3 oz zucchini, in ½” dice ++++ 2 oz red onion, in ½” dice ++++ 2/3 cup Bechamel Sauce, no cheese ++++ 2 oz short pasta such as gemelli or penne ++++  per serving: 1 Tbsp Parmesan cheese, grated ++

Cook pasta in salted water until al dente, drain. Cook asparagus, zucchini, and onion in a saute pan with some pasta water. When vegetables are almost tender, add peas and cook 1 min longer. Stir in cooked pasta, and sauce. Heat gently 1-2 mins before serving to warm sauce and thicken. Top with Parmesan.

Marc Chagall

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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.

Moishe Shagal was born on July 6, 1887, in Liozne, Russia, a town that is now in the country of Belarus. His father worked in a herring warehouse, and his mother ran a little grocery in their Jewish shtetel. In public school, Moishe learned drawing, then he studied with a local artist. At age 20, Shagal went to Saint Petersburg where he mostly learned about stage design. The generosity of a patron sent him to Paris where Moishe became Marc, and his last name was spelled ‘Chagall’. A group of young creatives expanded his artistic vision and brightened his previously dark color palette. During this time, Chagall established his style: colorful scenes of village life, partly realistic, partly whimsical, partly fantastical. Might we borrow the literary term ‘magical realism‘? I and the Village [1911] and The Fiddler [1913] show typical Chagall images and themes. Just before World War I began, the artist returned to his home town where he married Bella Rosenfeld. The couple stayed in their homeland until the Russian Revolution. Initially, Chagall favored the Bolsheviks, and he moved to Moscow where he designed sets and costumes for plays by Sholem Aleichem. Then he moved to Berlin, where he had staged his first gallery show. While there, he learned engraving. But Paris was calling him, so the artist returned there in 1923 with his wife and daughter. Chagall was employed as a book illustrator, using his engraving skills. Fontaine’s Fables; Gogol’s Dead Souls; scenes from the BibleSaint-Paul-de-Vence — these kept him busy until the start of World War II. Chagall saw the anti-Jewish writing on the wall and departed for New York. Although New York had a lively arts scene and many other Jewish ex-pats, once the war was over, Chagall returned to France in 1948. He settled in Saint-Paul-de-Vence, but not to retire. He had expanded his artistic skills to include stained glass windows, tapestries, mosaics, ceramics, and murals, and he remained creative until his death in 1985. His whimsy and magic live on.

For Chagall’s many years in France, a breakfast from the South. For Pappa Shagal’s occupation, herring for dinner.

Brandade Bake: 154 calories… 8.5 g fat… 1.4 g fiber… 11 g protein… 5.3 g carbs… 45 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF The culinary marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.

++ 1 two-oz egg ++++ 1 Tbsp cottage cheese ++++ 2 Tbsp brandade ++++ big shake granulated garlic ++++ 2 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] ++

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and beverages, you have a fine start to the day.

Herring Salad: 278 calories… 6 g fat… 7 g fiber… 16 g protein… 24 g carbs… 103 mg Calcium…  PB GF Luchöw’s Restaurant will live in memory as long as a certain generation yet breathes. And there was a lot to remember about it: the decor, the old-world service, the menu. Not a hokey tourist trap – it was a genuine German restaurant in Manhattan. This is one of their fine Old World recipes.  NB: if you take a MOIA anti-depressent, be aware that herring has high amounts of tyramine.

++ 1½ oz herring marinated in wine, drained ++++ ¼ cup beets, cooked, cooled and diced ++++ 1½ oz apple, peeled and diced ++++ ¼ cup white beans, drained and rinsed ++++ ½ hard-boiled egg, sliced ++++ 2 Tbsp onion, minced ++++ ½ oz dill pickle, chopped ++++ pinch sugar ++++ 2 tsp vinegar, or more ++++ 1 cup lettuce, shredded ++

Put the vinegar and sugar in a bowl and whisk until sugar dissolves. Add remaining ingredients and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. A herring-lover’s delight.

Amistad

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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 July 1st, 1776, the Declaration of Independence was signed by a group of rebels in the American colonies. In it they stated that all men are created equal, and that each has the right to live at liberty. [note 1: on July 4th, the group of rebels distributed the declaration, and had it read aloud around the colonies.] [note 2: that statement about liberty and equality was despite the fact that many of those rebels owned enslaved people.] On July 2, 1839, 50 years after those rebels won independence for their new nation [1783], another set of rebels tested the new government’s willingness to enforce its principles. The Spanish ship Amistad [the name means ‘friendship’] was sailing along the coast of Cuba, carrying cargo plus 53 African men, women, and children. The vessel was owned and commanded by two Spaniards who planned to sell all of their cargo when they landed at their Cuban destination. But the Africans resisted their future enslavement, and, lead by Sengbe Pieh, they took over the ship. In the process, the captain, the cook, and two Africans died. The Africans demanded that the two would-be slave sellers should sail the ship ‘toward the rising sun’ so they could return to their native land, now called Sierra Leone. By night, the duplicitous Spaniards sailed north along the coast of the US, hoping to be stopped by an American ship. Finally, off the coast of Long Island, New York, a navy vessel took charge of the Amistad. Local citizens from the coast of Connecticut took charge of the Africans. Spain complained to the US government, demanding that the ship and its cargo be returned to Cuba, since that was the property of Spanish persons. The Africans’ lawyers proposed that they were not property — they had been unlawfully captured from their homes and should be returned there. President Martin Van Buren stood on the side of Spain and he was ready to sign the ship and the human cargo over, just to end the wrangling. But that was stopped by Connecticut state lawyers who pointed out that the Constitution said that the Executive Branch of the government had no control over the Judicial Branch of the government, and therefore the president’s opinion did not count in the matter. Over two years, the case wound its way up to the US Supreme Court. Since 1807, no slaves could be imported into the USA from Africa. In Spain, slaves could not be taken from Africa and sold in Spain or its colonies [like Cuba]. The Supreme Court, taking these facts into consideration, looked at the citizenship issue: the Africans were not citizens of Spain or Cuba or the USA. Therefore they were nobody’s property, they were free people and should be returned to Western Africa. And they were, eventually. Is that why the capital of Sierra Leone is named “Freetown”?

The breakfast below might have been served above-decks, to the ill-fated Captain Ferrer. The dinner is a common stew from Sierra Leone, which the Africans probably despaired that they would ever taste again.

Ricotta-Herb ScrOmelette: 253 calories … 7.5 g fat … 0.7 g fiber… 13 g protein… 5.4 g carbs… 61.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Easily prepared with ingredients on hand, a simple breakfast can be a delicious 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 Tbsp reduced-fat ricotta cheese, drained in a sieve overnight, if necessary ++++ 3-4 Tbsp fresh herbs – any ones you have – chopped ++++ salt & pepper ++++ 1.5 oz applesauce ++++ 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 cheese and herbs into the eggs and scramble or cook as a folded omelette. Enjoy with the beverages of choice and applesauce.

Punky Stew: 234 calories… 11 g fat… 5 g fiber… 10.6 g protein… 33 g carbs… 118.7 mg Calcium… PB GF  This is a popular dish in Sierra Leone, where pumpkins have been grown for centuries. Peanuts are not native to West Africa, but have become a big part of many cuisines there. This recipe is adapted from tastesfromtheroad.com. This can be served as a stew or with rice. If served with a side salad, add 36 calories..2.4 g fat..1 g fiber.. 1 g protein.. 3.4 g carbs.. 20.5 mg Calcium..

Sv 5 Each serving = 1 cuplarge pot
2 tsp vegetable oil—–1 cup onion, finely choppedHeat oil in pot over medium. Sauté until soft and golden. 
2 garlic cloves, minced—-2 Tbsp roasted green chili, finely chopped Stir in these, cook 1 minute.
1 cup diced fresh tomatoesAdd and cook until they break down.
2 c pumpkin/butternut squash —-8 oz canned beans-your choice—–7 oz yellow pepper—-1 tsp smoked paprika—–1 tsp ground coriander—-1 tsp ground gingerPeel squash and cut into ½” cubes. Slice yellow pepper. Stir in these ingredients. Mix well to coat vegetables in spices.
1 chicken bouillon cube—2 cups waterAdd, lower heat, cover, and let simmer 10 mins.
¾ cup light coconut milk—-1/3 cup peanut butterAdd these, simmer 10-15 min, until pumpkin is tender, flavors are well combined. Stir at whiles, add water if needed.
Salt and black pepper to tasteAdjust with more chili or pinch sugar.
chopped parsley or cilantro
1/4 cup cooked brown rice OR side salad		Garnish, serve in bowls.

Ivan Kupala

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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. Welcome to MaryEllen B. who is now Following.

Fires of regeneration! Waters of life! Flowers and trees! These are the elements of the ancient festival of Ivan Kupala. A slavic celebration of ancient origins, it is enjoyed in Belarus, Russia, Ukraine, Latvia, and Lithuania. The origins of the festival were in pre-Christian days, when the life-giving summer sun [Kupalo] was honored on the longest day-shortest night of the year. Bonfires were kept burning all night to simulate sunlight. Fire was considered a masculine element, and jumping over a burning fire was an act of virility. Young women would weave floral crowns to wear in their hair all day. At night, they would go to the river, where they would float their wreaths in the water, then have a ritual bath. Water was considered a feminine element. The contrasting elements represented young love and procreation, so the dancing and feasting lead to pair-bonding. Couples would hold hands as they jumped the fires together, celebrating their youth and vigor. The early Christian church frowned upon all these sexy celebrations and tried hard to suppress the holiday. Because the longest day of the year was linked to the Feast of John the Baptist, the Russian church sought to join the two by inserting the name ‘Ivan’ [John] into the festival’s name to make it less ‘pagan’. In some countries, the festival was simply banned outright. Since the 1800s, people have been reclaiming their heritages and reviving the holiday. Cook food over a fire! Gather flowers to decorate the house! Go swimming! Enjoy the first day of Summer!

Our foods are from Ukraine, and the ingredients celebrate the bounty of the summer countryside. Despite the war that was imposed on them, the people of that country will no doubt make some effort to honor Ivan Kupala Day and Night on the Summer Solstice..

Ukrainian Village Breakfast: 233 calories… 15 g fat… 0.5 g fiber… 19.7 g protein… 4.5 g carbs… 68 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Olia Hercules, a London-based Ukrainian chef, asserts that her people like hearty, flavorful food. This breakfast proves it. Serve with blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Sv 110″ saute pan
10 g duck fat OR lardo [if you can find it]Melt fat in pan over a medium heat.
1 Tbsp shallot, thinly slicedCook shallot until it starts to turn golden, ~4 mins.
2 oz boneless chicken breast, thinly sliced lengthwiseAdd chicken, cook 2 mins, 
25 g kale, chopped frozenThaw kale, add to pan and cook 5 mins.
2 oz/1 US large eggs ——-salt + pepperCrack in eggs, season and scramble into vegetables.

Ukranian Omelette: 286 calories… 8.6 g fat… 6.6 g fiber… 23.4 g protein… 28.4 g carbs… 121 mg Calcium… – PB – This dinner is based on a popular breakfast of Ukraine. With the addition of a vegetable and cooked wheat berries [Ukraine produces 4% of the world’s wheat], this makes for a fine and filling dinner.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ ¼ cup cottage cheese, reduced fat ++++ 3 Tbsp sliced mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ 4 oz asparagus ++++ 1 oz wheat berries, cooked ++++

8 hours before: Rinse the wheat berries and soak in water to cover.  40 minutes before: Drain the wheat berries and cook them in boiling, salted water.  15 minutes before: Put the asparagus on to cook. Warm the mushrooms in a small saute pan, add the cottage cheese then stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk eggs and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until you run out of egg. Plate with the wheat berries and asparagus.

Muybridge

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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.

You might know this man as Eadweard Muybridge, but when he was born in 1830, his parents named him Edward James Muggeridge. Although his father was a successful merchant in coal and grain, Edward left the family business to go to London to work for a printing company. From there, he went to New York City then San Francisco in the new state of California. Muggeridge opened a book store selling the wares of the London Printing and Publishing Company, as well as photographs from the shop next door. Was this his introduction to photography? When his brothers arrived to work in the store, Muybridge — as he then styled himself — planned a trip to England. During the stagecoach trip across the USA, an accident left him with a traumatic brain injury from which he recuperated in New York and London. Muybridge recovered, but former friends said that his temperment changed after the accident. In London, he exhibited two inventions at the International Exhibition of 1862, where he surely saw the display of photographic equipment and techniques. In 1867, Muybridge was back in California, this time as a professional photographer of landscapes, becoming famous for his photos of Yosemite Park. He became friends with Leland Stanford [he of the university], who posed a question: When a horse gallops, is there a time when all four hooves are off the ground? Muybridge set up 12 cameras along the edge of the track at Stanford’s horse farm, so that each camera would be triggered in turn as the horse passed. In 1872, a first attempt failed. Then the photographer found it expedient to leave the country due to being accused of killing his wife’s paramour. He was acquitted. When Muybridge resumed his research in June 1877, he successfully showed the action and position of horses’ legs while in motion. Muybridge would give lectures on animal locomotion, with the photo series projected on a screen using his invention, the zoopraxiscope — a precursor to motion pictures. A grant from the University of Pennsylvania lead him to many studies of animals and human nudes in motion — a precursor to Marcel Duchamp’s painting “Nude Descending a Staircase”. He worked there until he retired to England in 1900.

Our foods are from England and France, two countries where the photographer lived and worked.

Rashers & Egg: 195 calories… 14 g fat… 1 g fiber… 12 g protein… 4.5 g carbs… 30 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF A ‘rasher’ is an English term for one slice of bacon. Bacon and eggs are a classic combination.

++ one 2-oz egg ++++ 2 slices American/streaky bacon ++++ 2 oz strawberries OR 1 oz apple or peach ++++  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] ++

This one is a no-brainer. Cook the bacon as you like it, remove from pan and pour out most of the fat. Add egg and cook to your liking. Plate with fruit and sip the beverage of choice.

Mini-Quiche Dinner: 255 calories… 13 g fat … 3 g fiber… 18 g protein… 11 g carbs… 325 mg Calcium… PB GF A light, delicious, and nutritious dinner. If the the quiches were prepared previously, this is quick as a flash to prepare.  TIP: The recipe below makes 4 mini-quiches, but you need only 3 for the meal. Use the 4th quiche as part of your lunch tomorrow.

Oops! Forgot to put the asparagus on the plate!

++ 3 slices of tomato, each 1 oz ++++ 5 oz asparagus spears or 1 cup cut asparagus ++++ 3 mini-quiches ++ just baked or re-warmed ++

Plate the tomatoes and sprinkle them with a flavorful finishing salt. Cook the asparagus and plate it around the tomato slices Place the warmed quiches on top of the tomato slices. Isn’t that a treat for the eye? Now taste it!

To Make 4 mini-quiches: –1 two-oz egg — herbs + salt + pepper — 2 Tbsp ricotta – 2/3 oz mozzarella, grated – 2/3 oz Jarlsberg, grated — 1 oz broccoli – 1/3 oz onion – Spritz 4 of the holes of a mini-muffin pan with non-stick spray. Whisk the eggs with the ricotta, herbs, salt, and pepper. Grate the hard cheeses and mix them gently but thoroughly in a bowl. Steam the broccoli and onion, then chop and stir together to combine. Divide the vegetables among 4 muffin holes. Then portion the hard cheeses on top of the vegetables. Pour the egg mixture over the cheeses. Bake at 400 F, 15-20 minutes – take from oven when they are puffed and golden. Let cool briefly before removing from muffin tin.

Iowa

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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.

Iowa is a state in the United States. Named after the Ioway Tribe of indigenous people, Iowa became the 29th state in the Union in 1846. Incidentally, the Ioway don’t live there anymore. The state is known for its agricultural production and the First in the Nation Presidential Caucuses, held every 4 years. Herbert Hoover, US President who presided over the early years of the Great Depression, was born in Iowa, as was artist Grant Wood. The Broadway musical “The Music Man” is set in Iowa, so is The Bridges of Madison County. For some strange reason, June 11th has several events [some fun, some fearsome] that have happened in Iowa over the years. In 1945, Life magazine published an article about teen-aged boys living in Des Moines during World War II. The article’s author wanted to see how the boys were affected by the shadow of war. Answer: they weren’t. On the sad and scary side of life, on June 11, tornadoes ripped across the state, causing damage to houses and businesses [2025] and deaths at a scout camp [2008]. Iowa is in Tornado Alley after all. In 2020, nine deaths were reported during the Covid epidemic. Also weather related, there was a frost on June 11 in 2023, causing both corn and soybean farmers to worry. For fun, in 2026, both the Iowa State Fair and the Farm and Food Conference will be taking place on the same day. When Americans think of some place that has home-grown American values, they think of Iowa.

Iowa is all about corn, so we will serve corn at breakfast. For dinner, another agricultural product from the fields of Iowa.

Corn Salsa Egg Toast: 209 calories… 7 g fat… 5.5 g fiber 10 g protein… 30.5 g carbs… 57 mg Calcium…  NB: The food values are for the meal and fruit only and do not include the optional coffee.  PB GF – if using GF bread  Here is a taste treat for breakfast-time.

++ 3 Tbsp Corn-Tomato Salsa** ++++ 1 slice 70-calorie whole grain bread [Dave’s Killer Bread  is perfect] ++++ one 2-oz egg, fried or scrambled or hard-boiled ++++ 2 oz apple ++++  Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] ++ 

Toast bread lightly. Cook the egg or slice the hard-cooked egg. Spread salsa on bread and top with egg. Plate with fruit and enjoy another easy, flavorful meal.

CORN-TOMATO SALSA makes 1½ cups 87 calories per ¾ cup  –1 cup corn kernels — 1 cup diced tomato — 2 Tbsp minced red bell pepper — 2 Tbsp diced red onion — 2 Tbsp cider vinegar — ¼ tsp dry mustard — 1/8 tsp turmeric — ¼ tsp sugar — 2 dashes ground cumin —  Stir everything together and find lots of ways to use it. 

Zucchini, Stuffed: 295 calories… 6 g fat… 6 g fiber… 29 g protein… 25.5 g carbs…141.5 mg Calcium…  PB GF This Summer favorite is easy to prepare and very easy to eat. HINT: this recipe makes enough for 2 [two] servings.

1 pound Zucchini squash = 3 slim 8” ones OR use one larger zucchini ++If using small squashes: Poach whole squashes in simmering water 3 mins, remove. Slit each one length-wise, scoop out insides to leave a thin-walled boat. If using large squash: Cut in half, scoop out insides. Poach in sim-mering water 3-4 mins, remove.
Cooked zucchini insides ++½ tsp olive oil ++ ½ cup onion ++ 1 clove garlic Chop zucchini, onion, garlic. Cook in olive oil and non-stick spray in a saute pan.
4½ oz cooked chicken, minced ++ ½ tsp salt ++ ¼ tsp paprika ++ ½ tsp dill weed ++ black pepper ++ ½ c cooked brown rice +++++Combine contents of the saute pan with these, stir well. Spoon into the zucchini boats, using it all up.
2 Tbsp Parmesan cheese, grated ++Sprinkle with cheese. Bake 20 mins at 350F
tomato juice or salsaDrizzle 1 Tbsp over each portion

1984

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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.

George Orwell’s novel 1984 was published on June 8, 1949. At that time, the year 1984 seemed soooooo far into the future! The book tells the story of a world that is under the iron grip of The Party. Big Brother, the leader of the fictional country [that seems to be the United Kingdom], controls the population through his iron grip on news media, the thought police, and constant surveillance. What was Orwell’s intent in writing this? His real name was Eric Arthur Blair, son of a civil servant in India. Instead of attending university, which the family could not afford, Eric Blair joined the British Police Force in India. His five years in the service showed him the effects of Imperialism on the oppressed. It was also the beginning of lung illnesses that would dog him for the rest of his life. Moving back to England, Blair took menial jobs in London for a year, then moved to Paris to do the same. Seeing how life was on the margins of the economy spurred him to be a Socialist. The Spanish Civil War attracted Blair’s attention, and he went to Spain to fight Fascism, concerned about the authoritarian government there. He joined one of the many anti-Fascist groups, one that was made up of Communists. During World War II, Blair — now writing under the name of George Orwell — became an anti-Stalinist, seeing in Russia the same authoritarian methods that he had abhorred in Spain and Germany. [This was when and why Orwell wrote Animal Farm.] These life experiences together lead to his most dystopian book yet, a distillation of authoritarian methods to rule a society so completely that they do not think of rising up against the government. The goal of the book was to cause people to think “I’d never let that happen to me!”, and to imagine how they might prevent that sort of oppressive government from gaining power in their country. And here we are today, with citizens of many nations wondering what is happening and how they can fight back. Big Brother could be Social Media; double-speak could be fake news or a government briefing; and people wonder if the ‘thought police’ are coming for them. Has Dystopia arrived?

A recurring theme of the book is how bland and boring the food is: unseasoned, with an off taste, and grayish or pale in color. The foods presented below rebel against tasteless, monochrome meals.

Green Chile-Egg Galette: 186 calories… 6.3 g fat… 3.2 g fiber… 10 g protein… 38.5 g carbs… 44 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB The bite of the green chiles, the nutty taste of the galette, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand.

++ 1 six-inch galette/crepe ++++ one 2-oz egg ++++ 2½ Tbsp roasted green chiles ++++  2 oz pears ++++ 2 oa melon ++++ 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] ++

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crepe: wrap in a tea-towel and put in the microwave for 1 minute  OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crepe next to the fruit, put the egg on top of the crepe, then fold over. Pour the beverages and put some zip in your morning.

Lillian’s Dinner: 300 calories.. 4 g fat.. 9 g fiber.. 34 g protein… 33 g carbs… 94 mg Calcium…  PB GF Here is a meal that I designed for Canadian Friend Lillian P. P. when she flirted with the idea of Fasting. The vegetables would be from her garden, of course. A very simple meal with lots of food. TIP: You could cut the cod down to 4 ounces and the garbanzoes to 1/3 cup if you lack a large appetite.

++ 5 oz cod fillet ++++ 2 oz beets, sliced or diced ++++ 2 oz carrots, cut as coins ++++ 2/3 cup garbanzoes ++

Bake the cod and bake for 10 minutes at 400F OR pan-fry in a little olive oil oil on a cast iron skillet for 4 minutes per side. Cook the beets and carrots separately by boiling. Serve the garbanzos warm or at room temperature.