New Year, New You

December 31, 2025December 30, 2025 ~ 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 servings	Put 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 pound	Pat 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 lemon	Add 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 serving	Spoon 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 large	1.5 two-oz eggs
applesauce	one slice 70-calorie whole-grain bread
Pan muffin	Mediterranean Vegetables

optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

slivered almonds + bratwurst + celery	2 oz clam meat, fresh or canned + tomato
carrot + sesame seeds + go-chu-jang sauce	parmesan cheese + thyme + red bell pepper
soy sauce + rice wine vinegar	garlic powder + purchased turkey meatballs
brown rice + kale + lettuce + mint	½ slice 70-calorie whole grain bread + Plain, non-fat yogurt
Sparkling water	Sparkling water

Christmas-y Words

December 24, 2025December 23, 2025 ~ me ~ Leave a comment

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 large	1 two-oz egg
3%-fat ham	succotash = corn + lima beans
melon or apple	Parmesan cheese
	apple
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

roasted chicken or turkey breast meat	zucchini + olive oil + crushed red pepper flakes
green beans + carrots	1 pound shrimp [size: 21-26] + za’atar
Finn Crisp crackers	whole lemon + plain, fat-free yogurt + garlic
strawberries	mint/cilantro/dill + whole wheat artisan bread
Sparkling water	Sparkling water

Baby Its Cold Outside

December 14, 2025December 13, 2025 ~ me ~ Leave a comment

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 OR	5 [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 water	Add 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, chopped	Add the frozen spinach, and heat through.
Divide in 6 equal servings.	Freeze what you don’t need today.
per serving: several leaves of fresh spinach	Roughly chop the leaves and poke into the hot soup when serving.

A Friend of Bill’s

December 10, 2025December 10, 2025 ~ me ~ Leave a comment

“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 2	Prepare 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 + pepper	Trim 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, chopped	Heat 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 water	Count 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 pasta	Chop 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 large	1 slice ‘Canadian’ or back bacon
OLIVE-PEPP SCROM	apple slices or apple sauce
	Pan Muffins: Bob’s Red Mill 10-grain hot cereal mix +
	butter + sugar + unbleached flour + leavening
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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


SOUPE ROYAUME	JOTA


Sparkling water	Sparkling water

James Thurber

December 7, 2025December 7, 2025 ~ me ~ Leave a comment

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

November 30, 2025November 29, 2025 ~ me ~ Leave a comment

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

November 12, 2025November 11, 2025 ~ me ~ Leave a comment

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 + nutmeg	bacon + applesauce
half of 50-calorie whole-wheat English muffin	yellow turnip
bechamel sauce w/ cheese + grapes	sweet potato
frozen spinach + thin slice 3%-fat ham	red-skinned potato
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

salmon fillet + chickpeas + cherry tomatoes	1.5 pounds live blue mussels
black olives + lettuce + olive oil	dry white wine
white wine vinegar + herbs de Provence	heavy cream
chickpea flour + za’atar	sweet potato
Sparkling water	Sparkling water

Cardiff Giant

October 15, 2025October 12, 2025 ~ me ~ Leave a comment

People naturally seek the unusual. They crave excitement to relieve their everyday routine. In 1868, people in Cardiff, New York State had a real ‘nine-day wonder’ right in their own town. George Hull was in a huff. As an atheist, he argued with a Methodist minister about the veracity of the Bible. When the minister quoted a verse stating that in olden days there were giants, Hull decided to test the public’s gullibility. He secretly commissioned a sculpture to carve a 10-foot high statue of a man. [Legend says that Hull was the model for the nude male.] Then he had it buried on the farm of his confederate, William ‘Stub’ Newell in Cardiff. On October 16, workers digging a well “discovered” the statue. It was proclaimed to be a ‘petrified man’ from ancient times — perhaps one of the giants mentioned in the Bible! As news got out, folks came from far and wide to view it. Even after Farmer Newell started charging 50-cents to see it, people still came. Some thought it was a statue carved by a lost race. Others said it was carved in the 1700s by a Jesuit missionary preaching to the Algonquins. A scientific analysis by renowned paleontologist Othniel C. Marsh proved it to be modern, rather than thousands of years old, and that it was crudely carved from the mineral gypsum. Nonetheless, the Cardiff Giant still attracted throngs. Circus man and huckster P.T. Barnam offered to buy it for his sideshow, but was denied. So he had a copy made and put his fake duplicate on display instead of the genuine fake. Hull eventually admitted to the hoax, but nobody cared — the Cardiff Giant had become part of the folklore of New York State and the world. The original is on display at the Farmer’s Museum in Cooperstown, New York. Barnum’s faux fake is viewable at Marvin’s Marvelous Mechanical Museum near Detroit, Michigan.

Our meals cater to those seeking unusual flavors.

Flavor-full Scramble : 152 calories… 8.5 g fat … 1 g fiber… 10.4 g protein… 7.5 g carbs… 45.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Sometimes our meals get into a rut. This scramble has punchy flavors to wake up your mouth in the morning.

++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 slice pepperoni [ 2” diameter], chopped ++++ 1 Kalamata olive, chopped ++++ large pinch of Winter Savory ++++ salt + pepper ++++ 2 oz 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] ++

Whisk the chopped meat, olive, and seasonings with the eggs. Pour into into a lightly-spritzed non-stick saute pan and scramble to your liking. Plate with the pear and pour the beverages. You now have a meal prepared in a short time to usher in the shortest day of the year.

Pineapple Pompeii: 286 calories… 9.5 g fat… 5 g fiber… 15 g protein… 40.6 g carbs… 85.5 mg Calcium… PB GF This is served in South-Eastern Pennsylvania as a side dish to baked ham. The fanciful name is unique to the neighbor who gave me the recipe. I put the ham in the casserole to make a complete meal. HINT: Serves 6 as dinner. This was a real hit at a pot-luck.

++5 cups whole-grain bread cut in ½” cubes ++++ four 2-oz eggs ++++ 1 Tbsp butter + ¼ cup loosely-packed brown sugar ++++ 20 oz can crushed pineapple, drained and saving the juice ++++ 1 cup 3%-fat ham, cut in ¼” dice ++++ per person: 1 side salad with beets ++

Cream butter and sugar together, then whisk in the eggs. Add bread cubes to the bowl and stir together to combine. Add the ham and drained pineapple. Stir to combine thoroughly. The batter should be moist, so if it is too dry, you may add some of the drained pineapple juice to bring it to the right consistancy. Spray a 6×10” baking pan with non-stick spray and pour in the batter. Smooth it into the corners and bake at 350F for 25 mins, until set and starting to brown on the top. Cut into 6 pieces. Serve with the Side Salad. Freeze the pieces that you don’t use today for another meal.

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

1.5 two-oz eggs = US large	1 two-oz egg + ham
lots of fresh herbs	spinach + bechamel sauce, without cheese
part-skim ricotta OR 2%-fat cottage cheese	onion + celery + basil + applesauce
peach/melon/strawberries	celery salt + dill weed + garlic powder
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

6 oz whole wheat pizza dough + parsley	raw chicken breast + lemon juice + garlic
Cooked spinach + crushed tomatoes	fresh ginger + cabbage + soy sauce
+ fresh cep mushroom + Proscuitto + Parmesan	olive oil + Carrots
Side salad with beets & cukes	snow peas/ asparagus/broccoli
Sparkling water	Sparkling water

Lord Tennyson

October 5, 2025October 4, 2025 ~ me ~ Leave a comment

Often, when we asked our mother to ‘tell us a story’, she would recite poems. Long poems, that told a story. One such was The Lady of Shallot [1842 version] by Alfred, Lord Tennyson. It was a wonderful tale — vivid imagery, knights, chivalry, and unrequited love. [Either it didn’t register at my age or my mother edited it out, but it was years before I realized that the Lady died at the end!] By dint of repetition, I memorized most of it. When my sister and I played the card game “Authors“, there he was again: Alfred, Lord Tennyson. He was born in 1809, into the family of a vicar with many children. Although money was tight, Alfred was sent to grammar school, where he was not happy. Home life wasn’t very happy either. But his father ensured that his precocious son had exposure to a wide range of literature. While yet a child, Alfred wrote poems in the style of several famous poets, which helped him to hone his craft. He and his brothers collaborated on a book of poetry, mostly written by Alfred, his first published collection. At Cambridge, Tennyson forged a deep friendship with Arthur Hallam who encouraged him to publish again in 1830. Mixed reviews drove the poet to despair, but they also caused him to revise poems, often for the better. All his life, Tennyson hesitated to publish, fearing criticism. Between 1831 and 1833, two deaths rocked his life: first his father, then his friend Hallam. What followed was his best-received work, In Memoriam, published in 1850, also the year of his marriage. Charge of the Light Brigade. The Lotos-Eaters. Crossing the Bar. The Passing of Arthur. Enoch Arden. Tennyson’s poems are romantic, often melancholy, and lyrical. They so captured the zeitgeist of the 1800s, that Queen Victoria named him poet laureate of England. Not long before his death, Tennyson was made a Baron — hence the “Lord” Tennyson. He was the most popular poet of the Victorian Era. My mother loved Tennyson’s work, and I was reading to her from Idylls of the King while she died. I haven’t read it since.

Our meals are quintessentially English, like Tennyson and his poems.

Ploughman’s Breakfast: 232 calories… 16.6 g fat… 2 g fiber… 13. g protein… 32.4 g carbs… 241 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF From The 8 Week Blood Sugar Diet by Dr. Michael Mosley, this meal is a modern take on a traditional English meal, the Ploughman’s Lunch.

++ 2 oz apple slices ++++ 1 oz Cheddar cheese ++++ 1 oz ham ++++ ½ oz walnuts++++ 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] ++

Assemble the meal elements, and plate. Good start to the day!

Ham-Stuffed Fish 260 calories… 3.5 g fat… 23 g protein… 16 g carbs… 139 mg Calcium… PB GF – if using GF bread Another recipe of unknown origin, found in the recipe drawer. Glad I saved it.

++ 4 oz perch or sole ++++ 1 oz sliced ham from the deli ++++ ½ tsp soy sauce ++++ ½ tsp sherry ++++ 1 egg white ++++ ½ piece of whole-grain 70-calorie bread ++++ 1 Tbsp finely-chopped or ground walnuts ++++ 1-2 oz carrots, julienned or sliced as coins ++++ 1 scallion, sliced thinly ++

Slice the fish so that it is in 2 pieces of equal length and thickness. Crumble the bread into the finest crumbs and blend thoroughly with walnuts. Whip the egg white until it is very frothy. Blend in the soy sauce and sherry. Make a ‘sandwich’ of the ham slice between the two pieces of fish. Dip in the egg mixture to coat, then dip in the breading. Cook in a heavy non-stick pan, sprayed with cooking spray, until fish is cooked – about 5 minutes per side. Cook the carrots. Plate the fish and carrots and sprinkle with sliced scallion.

Johann Strauss

September 24, 2025September 23, 2025 ~ me ~ Leave a comment

Vienna! Waltzes! But wait — this is not the Johann Strauss you are thinking of. This is the first of that name, the one who started it all. He was born in 1804, in Vienna, to a family of innkeepers. His parents died when he was still young, and he was apprenticed to a bookbinder. While learning his trade, Johann took viola lessons on the side, becoming proficient enough to form a trio with two friends when he was 19 years old. At the time, dance music was popular, both the highly choreographed “country” dances of society [the type one sees in Jane Austin movies or in Bridgerton] and “peasant” dances like the Ländler. In the former, partners hold hands and perform graceful steps and figures. In the latter, couples pair off, even daring to embrace each other — clearly a lower-class idea. By 1827, Strauss was leading his own group to great success, rivaling the efforts of his former band-mate. He composed music for marches and also for dances like the gavotte. The dance we call the ‘waltz‘ grew from the ländler, popularized in part by Strauss’ catchy tunes. In the meantime, he had married and his family was growing. Strauss took his 12-piece orchestra on many tours around Europe, fraying the fabric of his family life. When it became known that there was a mistress with eight children, Anna Strauss left her husband. Strauss had forbidden his sons to go into the music business, despite young Johann junior’s obvious talent. After the divorce, Anna encouraged her sons to become conductors and composers, rivaling their father. By the time of his death from scarlet fever on September 25, 1849, waltzing was all the rage, and Johann Strauss 1st had conquered Europe with his music.

Our meals today are based on typical flavors of Vienna: breakfast from a street-food sandwich, and dinner from Craig Claiborn’s International Cookbook.

Bosna Bake: 147 calories… 9.4 g fat… 1.5 g fiber… 9 g protein… 7 g carbs… 52.6 mg Calcium… NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF I took the ingredients for an Austrian sandwich and mixed them with eggs. That’s turning snack food into a healthy breakfast.

++ 1 two-oz egg ++++ 0.5 oz bratwurst, large dice ++++ 1 Tbsp onion, diced ++++ 2 Tbsp parsley, chopped ++++ 1 tsp ketchup ++++ ½ tsp prepared mustard ++++ ¼ tsp curry powder ++++ 1 oz strawberries ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

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

Viennese Chicken: 263 calories… 8 g fat… 4.4 g fiber… 30.4 g protein… 23 g carbs… 72 mg Calcium PB GF – if using GF pasta and flour Craig Claiborn presented this recipe in his International Cookbook. It is easy to prepare and very good.

Dinner for 2, sauce for 4.	Cast iron or heavy skillet
1 Tbsp butter——¾ cup onion, chopped	Cook until onion is transluscent but not browned.
Two 4 oz boneless chicken breasts	Add to pan, brown on both sides.
1 c green bell pepper——1 cup carrot——½ – ¾ c mushrooms——-¾ cup tomato——1 cup chicken stock——1 ½ tsp sweet paprika—-few grinds black pepper + 1 tsp salt	Chop pepper and carrot.Slice mushrooms.Dice tomato.Add all these to pan with chicken. Cover and simmer 25 mins until chicken and vegeables are tender.
2 Tbsp plain Greek yogurt, full-fat——1 Tbsp white whole wheat flour	Stir together, mix into vegetables until well-combined.
	Remove 1¼ cup vegetables and sauce, freeze for another day.
Per serving: ½ oz whole-grain pasta	Plate chicken + sauce with pasta

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

1 two-oz egg = US large	2%-fat cottage cheese
reduced-fat ricotta + prosciutto	blueberries, fresh or frozen
Parmesan cheese + wild mushrooms	pecans
peach or pear or apple	pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

quick-cooking barley + canned white tuna	1%-fat milk + 2 two-oz eggs
baby spinach or lettuce + Parmesan cheese	white whole wheat flour + sugar
white wine vinegar + olive oil	butter + 425 g fresh spinach
grape tomatoes + canned white beans	part-skim ricotta + Swiss cheese
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Following the Fast Diet Lifestyle

New Year, New You

Christmas-y Words

Baby Its Cold Outside

A Friend of Bill’s

James Thurber

Advent Challenge

The Sheik

Cardiff Giant

Lord Tennyson

Johann Strauss

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