me-me-me-me

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Tomorrow will be my birthday, and this blog is all about ME. I know a woman who describes people who are vain or show-offy as ‘Opera Singers’ – – all ‘me-me-me’. So this will be my opera singer day as I talk about some of my food favorites. There are people who say, “I couldn’t diet because I love food too much. You who diet obviously don’t like food.” What I don’t like is eating when I’m not hungry. What’s the point? No food tastes as delicious as when you are hungry! I like foods that are savory; and foods that are sweet; and foods that are easy to prepare; and foods that take some finagling. One of the reasons that Dear Husband and I look forward to Fast Days is that the food will be varied and delicious. [Yes, I’m bragging again.]

Fasting works. It is a break from high-on-the-hog eating and a chance to re-set the bathroom scale to a more reasonable number. What foods would I choose if my natal day fell on a Fast Day? A strawberry-filled crepe at breakfast seems so elegant, yet is simple to pull off. The fish and vegetables for dinner is a meal SOOOO easy and yet really delicious. Through Fasting, I have maintained my average weight at my Target for over 4 years. If you can say the same, good for you! If you are not where you want your weight to be, try Fasting.

Strawberry Crepe: 193 calories 7.5 g fat 1.9 g fiber 9.5 g protein 23 g carbs [8 g Complex] 211 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  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 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]  NO SMOOTHIE 

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, SWEETmakes 16 eight-inch crepes  each = 55 calories 0.7 g fat 0.2 g fiber 2.7 g protein 9 g carbs [0 g Complex] 39 mg Calcium 154 g all-purpose flour 14 fl oz milk [416 g] 2 tsp vanilla sugar 2 two-oz eggs

Whisk the flour and sugar together. Add the milk and whisk until combined. Add the eggs one at a time. Whisk vigorously until the batter runs off the whisk in ropes. The batter can rest for up to an hour. Heat a small cast-iron pan or ceramic saute pan.  Lightly spritz with oil, then wipe out the pan. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift out the cooked crepe, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and freeze in a plastic bag. 

Arctic Char with Peas, 3 ways: Arctic Char is a member of the Salmon Family which can be both sustainably fished in the wild and farm-raised. It is delicious, too. There are three presentations given: two are ridiculously easy, the other slightly more complex. All are great.

Version I: 263 calories 8 g fat 3 g fiber 28 g protein 10 g carbs [10 g Complex] 25 mg Calcium  PB GF   4 oz arctic char fillets ½ cup green ‘English’ peas, fresh or frozen Salt and pepper the fish and bake at 400 F. for 10 minutes/inch of thickness or grill for 4 minutes/side. Cook the peas and serve over/around the fish.

Version II: 247 calories 8.7 g fat 2 g fiber 26.7 g protein 7.3 g carbs [5.5 g Complex] 74.7 mg Calcium   PB GF   4 oz arctic char fillets ¼ cup watercress sauce [see SIDEKICKS II oct 4, 2017 ] 1 cup snow peas, stems and strings removed Salt and pepper the fish. Bake at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Warm the watercress sauce and serve over the fish. Cook the peas and plate. 

Version III: 274 calories 7.4 g fat 8 g fiber 25 g protein 16.4 g carbs [16.4 g Complex] 54.5 mg Calcium  PB GF  3 oz arctic char ¼ cup edamame [soy beans] ¼ cup ‘English’ peas ½ cup snow peas

Remove the stems and strings from the snow peas. Bake the fish at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Meanwhile, cook the peas and edamame according to package directions. Plate the fish and surround it with beautiful green peas.

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

1.5 two-oz eggTWO BREAKFAST MENUS:
anchovies3%-fat ham + sourdough rye bread 
tomatoHermelin or Camembert cheese
melon or mangoyellow plums
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

chicken meat + stock + stock cubes [bouillion cubes]THIS IS A BREAKFAST MENU
canned creamed corn + scallions1 two-oz egg + chèvre cheese
sesame oil + corn starch + gingerspinach, frozen or pre-cooked
egg white + 1 oz ham slicelemon-dill seasoning + apple/pear
Sparkling wateroptional beverages

Slow Days: Holiday Eating

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

I know what you are thinking: what does this woman eat over the holidays and what does that do to her weight? Here’s the ‘skinny’ [or not-so-skinny] on our eating during Christmas and the results of that. Now I’ll do the Bridget Jones thing: In early December, my weight was at my Target Weight.

Our Christmas Season begins on December 6 with St Nicholas Day. Dinner that day is always Gulyas, followed by some early cookies. See St Nick for recipe and food values.
Next, we celebrate Saint Lucy’s Day, which involves trimming the Tree while dining. I wrote about that as a Slow Day post on December 13 of 2019.

That morning, weight was below Target by one pound. All the while, throughout December, we observe two Fast Days each week.

On December 22, we always eat my Sister’s Christmas Pasta which I wrote about in a Slow Day blog. With a salad and good bread, it is a treat we look forward to. If you want to know about that wine, visit Dear Husband’s wine pairing blog: peterspicksblog
On December 23, we observe Little Christmas Eve, beginning at breakfast with a tree-shaped bread fashioned from Lussekatter dough. For dinner, our take on Smorrebrod: canapé-sized open-faced sandwiches with varied and colorful toppings on dense rye bread.
We begin Christmas Eve morning with my mother’s recipe for Cinnamon Buns. And end it with the Seafood Chowder seen below, prepared by Dear Husband and Wonderful Sons.

What is the result of all this good eating? Did my weight go up? Yes it did. But then it came down again. Exactly one month later, I am 0.3 [3/10] of a pound over my Target Weight. Not too bad, I’d say. Do I eat like this every Slow Day? NO. This is Festival Food. But the fact that I could eat like that and still keep my weight down says something about the benefits of the 5:2 Diet. Join me in Fasting in 2020. Eat well on Slow Days, Fast on the Fast Days — lose weight and keep it off.

Slow Days: Tree-Decorating Dinner

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Here we are in early December with Christmas fast approaching — how can one fit everything in? Years ago we worked out a multi-tasking method for the day we trim the Christmas Tree, and it works so well that we still do it that way. We always decorate the tree on December 13. [Dear Husband grew up in a German family where the tree went up Christmas Eve and came down seven days later. He loves having the tree up longer. Me too.] Dinner consists of finger food which can be prepared ahead: salmon piroshki

, with cheeses, vegetables, and a dipping sauce [plain, fat-free yogurt + dill weed]. For dessert, the full array of our families’ cookies. And to add to the celebration, a glass of sparkling wine. The meal is for ‘grazing’ — nibble, hang an ornament, nibble, sip.

The salmon piroski are filled with cooked salmon mixed with enough Dijon mustard to make a moist pate. One tablespoon of the mixture is placed inside rounds of pie crust which are folded over and crimped, turn-over/empanada style. [Yes, I know this is very non-traditional, but that’s how Craig Claiborne made them.] Made a day ahead, they are kept cool until being baked at 400 F for 15 minutes. Each year we enjoy this very special little feast — and still get the tree decorated!

Dinners on the Wall

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

In May of 2016, I went for a hike with our cousin and her son. Nothing much…just walking the Hadrian’s Wall Path in northern England. [84 miles in 7 days] This was not an ‘all-inclusive holiday’ tour by bus with a guide and meals provided. Cousin Peggy found the places to stay and we figured out on the fly where we would have dinner each evening. Walking an average of 12 miles/day sounds arduous — but it wasn’t really, if you trained for it. You might think that this was no place for a Fasting Lifestyle. With all those calories being expended daily, surely one would need to chow down like a lumberjack every day. Again, not so. A Fast Breakfast can take you a long way into a busy, active day. The remainder is up to mind-set [like any diet plan]. And don’t forget — this was only two days out of the week — the rest of the time I could eat what I liked.

So what did I eat?

At Bistrot 34 in Brampton, I enjoyed this plate of legumes and goat cheese. It was really delicious and full of protein to fight hunger.
At the Gilsand Inn, the meat pie beckoned to me from the menu. The pie was small and tasty and the vegetables were abundant. Without the potatoes and gravy, it might almost be a Fast Meal. Ordering from the menu has limitations.

The take-aways? 1] With determination, one can Fast on vacation. 2] One will not perish by exercising on a Fast Day. 3] It is possible to order off the menu and still be true to the Fasting Lifestyle.

Did I eat salads while suffering from hunger all week? No way! The last day, we walked 21 miles from Carlisle to Bowness-on-Solway. [The map says it is less, but taking the wrong turning adds miles!] We dined well that night at the King’s Arms. It was a Saturday so I could eat what I wanted. And I did.

The meal of fish & chips was delicious and I ate it all [I did share the chips with fellow diners]

Slow Days: “French Lunch”

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

This is one of my favorite meals. Restaurants will call it a bread & cheese board or a charcuterie platter and we call it a ‘French Lunch.’ I don’t care what you call it — it is easy to prepare and it is good to eat. “Charcuterie” is the French word for the meats you don’t get from a butcher [boucher] — such as pates and sausages. Cheeses come from a ‘fromagier’ or sometimes from a ‘charcuterier.’ Then there is good bread — very important! We add fresh fruit, chutney, and/or mustard to the board. Pair that with a nice wine, settle down, and enjoy a very nice repast without having to cook/prepare anything.

Here we have two artisanal breads, some salad, a variety of cheeses, two jars of chutney, and four spreads: chorizo paste, chicken liver pate, salmon pate, and mushroom pate. [The pates store very well in the freezer if you don’t eat them all now.]
Here’s another version of the idea, with three cheeses, olives, a duck liver mousse, a country pate, and an artichoke spread — all served with a salad and lovely bread. Washed down with cidre from apples.

Brittany

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

You know how I like to talk about traveling/vacationing and still following the Fasting Lifestyle? Well, I’m going to do it again. We went to Brittany, France last May: partly because it is a wonderful place to visit and partly because some of my mother’s ancestors are from there. I had visited 50 years ago [literally: in 1969] on a student tour and had wanted to return. So we did. We rented a self-catering cottage in the region whence came my ancestors and we had a wonderful time. We hiked, we bird-watched, we drove to lovely and interesting places, we purchased food in local farmer’s markets, and we visited local restaurants. We also ate galettes and crepes and washed them down with cidre, naturallement. Our cottage was in the tiny hamlet of Kergeral near the sea. It was delightful.

It is not difficult to stay on a Fast Diet while traveling. You need to be mindful and to make the right choices. Deprivation is not necessary, as you can see from sample meals below. Upon return, my weight was still below my Target. Hooray!

The last breakfast at our cottage, we had some food left over — eat it or toss it? This ‘breakfast bread pudding’ contained bread cubes, egg, cooked fish, cooked vegetables, and a topping of cheese. Delicious and under 300 calories!
We drove to Carnac to see the Standing Stones and to eat oysters. Here are the oysters, as served at Huitres de Cochennec, enjoyed at one of their outdoor tables at water’s edge. Fabulous combination of location and food consumed. Oysters are a wonderful dinner choice for the Faster.

Slow Days: Lamb Gozleme

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

While browsing the Web, I saw a reference to a Turkish dish made with lamb, spices and feta cheese. The concoction was called Gozleme [approximately pronounced as: guzz-leh’-mah] and I wanted to try it. The blog ‘wife ofaturkishlife‘ had just the thing.

1-1/4 c flour
½ tsp salt
¼ c water
¼ c plain yogurt
Mix flour + salt in large bowl. Combine yogurt/water and stir in until well-combined. Add a bit more water if too dry. On a floured surface, knead for ~3 mins, until smooth and elastic. Cover and let sit.
½ tsp Olive Oil
1 cup onion
1 clove garlic
4 oz ground lamb
Saute onion over medium heat 3-4 minutes until onion is soft. Add garlic and cook 1 minute more.Add lamb and cook while breaking up into chunks for ~5 minutes.
½ tsp coriander, ground
1 tsp tomato paste/puree
¼ tsp pepper + ¼ tsp salt ½ tsp paprika 1 tsp cumin, ground 3 oz spinach, fresh or frozen
Add tomato puree and spices. Add spinach. Cook and stir for a few minutes. Set aside to cool for a bit. Divide equally into 4 bowls.
¼ cup fresh mint 1 scallion ¼ cup parsley ¼ cup feta ½ medium-sized tomatoDivide these ingredients among 4 bowls so that each bowl has equal amounts. Divide the dough into 4 parts. Roll dough into 10-9” squares and spread ¼ cup of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle or rectangle. Moisten and crimp edges to seal.
Lemon wedges
olives
Spray a large skillet/griddle with cooking spray. Cook Gozleme 3-4 minutes/side until golden brown and crisp. Cut each in half diagonally and serve with lemon wedges and olives.

This is half of the recipe on line and it made enough for Dear Husband and me to eat it twice. [He eats 1-1/2 pieces and I eat one half, which is filling.] This is a recipe that calls for a mis en place, just to keep you organized.

Here is a full serving — one Gozleme cut in half.
The calories in this portion actually qualify it as a Fast Day meal! It suffices for me any day.

This is delicious and really quite simple to prepare. You don’t need to be experienced with bread-making, since the dough is not yeast-based. I will definitely make this again!

Dear Readers: What do you think of this ‘table-style’ format for ingredients and directions? To me, it is very clear and easy to follow, but I’d like to know your opinions.

“How to Succeed”

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

On October 14, 1961, the musical “How to Succeed in Business Without Really Trying” had its debut. The show was a cynical look at the business world, where whom you know and naked ambition could carry you far. Some of its popular tunes included “I Believe In You” and “The Company Way“. The original role of the striving J. Pierrepont Finch was created by Robert Morse, then played in 2011 by Daniel Radcliffe. With music by Frank Loesser and a book by Abe Burrows, it was a sure-fire hit. The show was based on a satirical ‘how-to’ book written in the 1952 by Shepherd Mead who really did work his way up from the mail room to the vice-presidency of his company.

Today, I want to discuss how to succeed at Fasting or ‘the Fasting Lifestyle’ as we like to think of it. Why do we Fast? There are many benefits of intermittent [not everyday] fasting: lower blood pressure, lower cholesterol, lower blood sugar, and lower weight. Furthermore, there is a reduction of HGH [human growth hormone]. This means that your body has a chance to rest and repair — rather like a good night’s sleep but more significant. The decrease of calories for many hours [600 calories in 36 hours, which includes one Fast Day + sleep hours before and after] gives the body a real break from its usual revved-up pace. Do this twice a week, because two Fasts are better than one.

How do you begin the Fasting Lifestyle? Start by choosing your days. You might do ONE day per week and see how you like it — say, Monday. Look at some of the previous posts and decide what you will eat that day. Write on the calendar that you will Fast that day and what you will eat — that makes it more of a commitment. Go shopping for the items necessary to prepare the breakfast and the dinner. If you keep it similar to what you usually eat, it might be a better transition.

Eggs scrambled with ham and served with applesauce will keep you going for hours.

Then do it. Weigh yourself before breakfast and write it down. Eat breakfast as late as you can and eat the second meal of the day about eight hours later. If you eat within an eight-hour window, you will maximize your weight loss. Weigh yourself the next morning to see how well it worked.

How do you STAY on the plan? I think that a key is to plan your meals ahead. Hide any foods that are of low nutritional value, so they won’t tempt you. Stick to eating protein-rich foods that will keep you full, such as eggs, lean meat, and fish high in Omega-3. Fill your plate with fruits and vegetables so your mind thinks you are eating a lot.

Tuna with Grilled Vegetables is a wonderful dinner.

Keep busy on Fast Days, so boredom doesn’t convince you that you are hungry. Keep your goals in mind. It is really rather easy to say ‘NO’ to empty calories on a Fast Day: one because you have your goals firmly in mind and because you could always eat it tomorrow. This is only two days a week, my Friends. You can do it. I believe in you.

Slow Days: Baked Bluefish

People who are new to the Fasting Lifestyle often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Dear Husband grew up fishing for and eating Bluefish. It is a migratory fish off the East Coast of North America and they run in large, hungry schools. This is not to be confused with “Boston Bluefish” which is Pollock named after its betters. The genuine article is a dense, dark-fleshed fish with a fine taste. I enjoyed it once at Legal Seafoods in Boston, where it was baked with a very nice sauce. Rarely do we see it in markets, but when we do, we snap it up. When I tried to emulate the restaurant sauce, I do believe that I succeeded very well.

The topping mixture consists of mayonnaise and Dijon mustard with salt, pepper, and maybe a little lemon juice. Combine the topping and spread it evenly over 3-4 oz fillets of fish per person. Bake at 400F. for 12-15 minutes. Ordinarily I would cook fish for 10 minutes per inch of thickness of the fish. But Bluefish is denser, so it takes longer to cook.

And here it is plated with 2 sides: wild rice pilaf and cut green beans. Delicious. If you want wine recommendations for blue fish, have a look at https://wordpress.com/post/peterspicksblog.com/610

Slow Days: Strawberry Breakfast Crepes

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forumwhich attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Sunday Breakfast is enshrined in our house as a special meal: a day for something out of the ordinary. Pancakes and waffles were popular in Dear Husband’s family, while yeast-raised cinnamon buns were my family’s favorite. Recently, a large supply of luscious strawberries gave rise to inspiration: crepes in a strawberry-maple syrup. The crepes were already prepared and in the freezer, which made it SO much easier. [You know how I always urge you to make things in bulk and freeze them for later? This is why! And crepes don’t take up a lot of room, even in a small freezer.]

In the foreground, you see 1/3 cup maple syrup with a teaspoon of butter.

Six crepes [not the savory ones made with buckwheat flour, but the sweet ones that were made for the Strawberry Moon blog on 16-June-2019] were taken from the freezer and thawed in their plastic storage bag overnight. They were warmed on a griddle. The maple syrup was warmed with a little butter and the strawberries were put in briefly, so they didn’t cook down to mush. The syrup took on a wonderful color and flavor from the berries! Chicken sausages were cooked and plated. The crepes were put on the plate open, generously laced with syrup and berries, folded in half and doused with fruit and syrup again.

Served with cafe au lait and a berry-yogurt smoothie, it was a fabulous meal for strawberry season.