Julius Caesar

July 12, 2026July 9, 2026 ~ 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.

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 sugar	Whisk flour and sugar together.
14 fl oz/416 g skimmed milk	Add milk and whisk until combined.
2 two-oz eggs	Add 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

July 8, 2026July 7, 2026 ~ me ~ Leave a comment

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 eating	On Fast Days
Fatty Animal protein: beef, lamb, pork	In moderation	Yes
Lean Animal protein: chicken, turkey	In moderation	Yes, preferred
Eggs	In moderation	Yes
Beer, wine, cocktails	No	On Slow Days
Grains, starches: rice, wheat products, pasta, cereals	Yes	in moderation
Nuts + seeds	Yes	in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeas	Yes	Yes
Seafood protein, especially with Omega-3 fats	Only Kosher seafoods	Yes, any seafood
Apples, melons, pears, all other fruits	Yes	Yes
Berries	Yes	Yes
Leafy green vegetables: spinach, chard, kale, lettuce	Yes	Yes
Dairy: Cheese, milk, yogurt	In moderation	Some
Vegetable oils: olive, canola	In moderation	in moderation
Animal fat: butter	In moderation	in moderation
Root vegetables: beets, sweet potatoes, carrots	Yes	Yes
Other vegetables: onions, tomatoes, peppers	Yes	Yes
Plant-based protein: nuts, grains, legumes,	Emphasized	Yes, lots
Protein from animals — including eggs	Plant-based preferred	Yes. lots
Higher fiber	Yes	Yes
Daily Carb intake	Not a factor	Keep it low
Whole grains	Yes	Yes
Simple carbs: cookies, pastries, cake, bread, processed foods	NO	Not on Fast Day
Number of days per week to follow the plan	7 of 7	2 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 – adaptation	nonstick 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 tomatoes	Add, keep cooking, stirring often, until deepened in color.
3 large/150 g eggs, lightly beaten—-salt and pepper	Return 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

July 5, 2026July 4, 2026 ~ me ~ Leave a comment

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

July 1, 2026June 30, 2026 ~ me ~ Leave a comment

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

On 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 cup	large pot
2 tsp vegetable oil—–1 cup onion, finely chopped	Heat 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 tomatoes	Add 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 ginger	Peel 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 water	Add, lower heat, cover, and let simmer 10 mins.
¾ cup light coconut milk—-1/3 cup peanut butter	Add 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 taste	Adjust 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

June 21, 2026June 21, 2026 ~ me ~ Leave a comment

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 1	10″ 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 sliced	Cook shallot until it starts to turn golden, ~4 mins.
2 oz boneless chicken breast, thinly sliced lengthwise	Add chicken, cook 2 mins,
25 g kale, chopped frozen	Thaw kale, add to pan and cook 5 mins.
2 oz/1 US large eggs ——-salt + pepper	Crack 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

June 14, 2026June 13, 2026 ~ me ~ Leave a comment

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 4^th 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

June 10, 2026September 9, 2026 ~ me ~ Leave a comment

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 Meryl Streep film The Bridges of Madison County. The beloved character in the movie and TV series M*A*S*H, Radar O’Reilly was from Iowa. 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 on this day. 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 rolling 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 salsa	Drizzle 1 Tbsp over each portion

1984

June 7, 2026June 7, 2026 ~ me ~ Leave a comment

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.

Water of Life

May 31, 2026April 12, 2026 ~ me ~ Leave a comment

“Water of Life” is an ancient phrase with powerful associations. In Hebrew, it is mayim chaim. Water has many miraculous appearances in the Hebrew Bible: In the earliest verses of Genesis, water is present [Genesis 1:1-3]; Moses parts the Red Sea to lead the people to safety; Moses brings water from a rock in the desert [Numbers 20:8, 11]; Isaac digs wells [Genesis 26:18-22], some of them bring strife, one betokens welcome; the author of Song of Songs compares his lover to a spring of water [Song of Songs 4:15]. In the Christian Bible, water of life is a metaphor for Jesus who promises everlasting life to his followers. Some specific references to it include: Jesus meeting the Samaritan woman at the well [John 4:7-14], and the many references to water in Revelation [Revelation 22:1-5, 17b]. In Frank Herbert’s Dune series of books [and the movies made from them], the Water of Life is a potentially toxic blue beverage made from Spice Melange. If an ordinary mortal drinks it, he/she will die. Thus it is a test of faith for a chosen woman to ingest — if she survives, she becomes the new leader of the faith community and inherits all the life memories of all of her female ancestors. Whew! Strong stuff. And speaking of strong stuff, let’s talk about alcoholic beverages. In Scandinavia, they have a beverage of herb-infused vodka, which they call “Aquavit“. Translation? Water of life, first mentioned in print in 1531. In France, there is “Eau de Vie“, a fruit-infused brandy that is also popular in Switzerland, Germany, and Alsace. It was prepared in monasteries going back to the 1400s. In Scotland, they drink “uisge [pronounced “oos-key”] beatha”, the water of life, and they have been distilling it from water, barley, and yeast for centuries. The oldest evidence is an account book from Lindores Abbey in Fife, Scotland. The account states that on June 1, 1494, Brother John Cor [or Kawe] was gifted with a large amount of malted barley to produce Aqua Vitae [latin for Water of Life] for use by King James IV. The Scots Gaelic word being difficult to pronounce for non-speakers, the name of this sainted beverage became ‘whisky’. Whether one drinks it blended or prefers a Single Malt, Scotch Whisky has become a favored drink all over the world. Want to take a little hike? The Spey River region has the Malt Whisky Trail, a plan for visiting nine distilleries. Rather stay at home? Travel vicariously by sampling the Classic Malts of Scotland, a clever marketing ploy by the United Distillers and Vintners. Or go back to the original concept and drink water.

This is not an advert for Scotch, and it is not recommended that you drink alcohol on a Fast Day. A 25 ml shot has 55 calories, while the standard 1.5 oz serving has 97. If you are of age, and wish to partake on a Slow Day, and limit yourself to one drink for the sake of your health. For an alternative beverage, June 1st is also National Milk Day. Our foods today are inspired by Scotland and the lands of the Old and New Testament.

Levantine Lamb Bake: 219 calories… 14 g fat… 1 g fiber… 26 g protein… 8 g carbs… 108.6 mg Calcium… PB GF Let’s take all the popular flavors of the Eastern Mediterranean and bake them with eggs. Great idea!! [If this sounds familiar, it is based on Lamb Gozleme, which was featured previously. If you had left-over filling (about 2 Tbsp), you could use it instead of the tomatoes/feta/olive /lamb/spinach in the recipe below.]

++ 1 two-oz egg ++++ ¼ oz tomatoes, small dice ++++ 1/8 oz feta cheese, small dice ++++ 1 Kalamata olive, small dice ++++ 1/8 oz cooked lamb meat, small dice ++++ 1/8 oz spinach, chopped ++++ oregano + salt + pepper ++++ 2 oz peach or nectarine ++++ 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] ++

Prepare all the vegetables, meat, and cheese, and combine them well in a small bowl with the seasonings. Spray an oven-safe dish with non-stick spray and turn the bowl contents into the dish. Whisk the egg and pour over the other ingredients. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the hot beverage. If I knew how, I’d say ‘delicious!’ in Greek, Turkish, Syrian, Palastinian, Hebrew, and Egyptian.

Haggis Spring Rolls: 262 calories… 13 g fat… 3 g fiber… 23 g protein… 26 g carbs… 41 mg Calcium… PB The first time I enjoyed these was at the Whiski Rooms in Edinburgh, Scotland, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval.

++ 4 six-inch rice spring roll wrappers/skins ++++ 8 Tbsp haggis filling** ++++ 1 cup lettuce leaves sliced into <½” strips ++++ ½ oz carrot, grated ++++ 1 tsp flavored olive oil ++++ 1 tsp red wine vinegar ++++ finishing salt ++++ 1½ tsp Thai hot chili sauce ++ ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside] ++

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place one spring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1^st turn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis rolls, cue the bagpipes.

Saint Bernard

May 27, 2026April 28, 2026 ~ me ~ Leave a comment

*A statue of Bernard blessing the pass and hospice that bear his name.*

Did the title make you think of large hairy dogs? Or a pass in the Swiss Alps? Both guesses are close to the mark, for today’s topic is Bernard of Montjoux. He was born in Italy in 923 CE, and became a priest. Bernard was assigned to tend the faithful in small towns located in the mountains on the border of Switzerland. There were two passes in the mountains that were the usual pathway for people crossing the Alps, going north for commerce or going south for a pilgrimage to Rome. These passes were treacherous for many reasons: the 8000-foot altitude made for cold temperatures and changeable weather which often caught travelers unaware; also, there were bandits who preyed on the unprotected. Bernard gathered a group of citizens to help him to patrol the mountain ways, to roust the bandits, and to assist stranded voyagers. He built a hospice in each of the passes, for over-night stays and for recuperation — they are still in operation! Eventually, the men who helped Bernard became monks in service of the cause, expanding and continuing the work of helping travelers through the passes, even after the good monk’s death in 1081. The two passes came to be known as Great and Little Saint Bernard Passes. As for the dogs, they didn’t show up until the 1800s. The breed was created from mountain herding dogs. With their strong bodies and long fur, the dogs were well suited to moving through the snow. The monks started using the dogs to locate and dig out avalanche victims. Due to their association with the monks of the mountain passes, the breed was known as the Saint Bernard. The saint never worked with those dogs in his life, and the dogs did not carry little casks of brandy. The most famous rescue dog of them all was “Barry”, who saved 40 people during his career in the Great Bernard Pass, and was renowned in his own lifetime. He died in 1814, and the breed evolved in appearance until it was officially recognized in 1861. Saint Bernard [the man] died on May 28, the Feast of St Bernard, patron of alpine skiers, hikers, and backpackers.

Our foods are from Italy, and though they have no specific association with Saint Bernard, they will get you through any day, snowy or not.

Focaccia, Loaded: 227 calories… 4.5 g fat… 3 g fiber… 7.5 g protein… 29 g carbs… 68 mg Calcium… NB: These values are for the plated items alone and do not include the optional beverages. PBHere is a breakfast that will set you up for the day! And you could enjoy it at dinner too. HINT: This recipe serves 4 [four]. On a Slow Day, you could serve it to friends at lunch. TIP: Be sure to prepare the focaccio two days beforehand, to allow for the overnight rise. The recipe is from Melissa Clark writing in the New York Times.

4-servings from 8×8” pan
home-baked focaccia bread**	Put on serving board.
¾ c part-skim ricotta	Spread ricotta generously on top.
1 T chopped fresh herbs—-½ cup sliced red onion—– 1 c mesclun/chopped lettuce——12 black olives——- 12-16 cherry tomatoes——8 slices pepperoni	Slice onion very thinly. Cut olives and tomatoes in half. Briefly cook pepperoni in a skillet until warm. Strew these over bread in order listed. Sprinkle with sea salt. Use a serrated knife to cut focaccia + toppings into 4 pieces.

**Focaccia Bread:	8×8-inch pan
75 g white whole wheat flour——75g bread/strong flour 2.5 g salt—–1.5 g dry yeast	In a bowl, stir these together with a fork until it forms a shaggy bowl.
	Cover bowl, let dough rise 8-12 hrs.
	Pat into an oiled baking pan, let rise 1 hour.
	Brush with olive oil. Bake at 400F 10 mins

Chicken Parmesan: 238 calories… 2.6 g fat… 4.7 g fiber … 31 g protein… 11.4 g carbs… 242.5 mg Calcium… PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious.

++ 3½ oz raw chicken breast meat, boneless, skinless ++++ 1 Tbsp Parmesan cheese, grated ++++ 1 tsp dried oregano and/or thyme ++++ ¼ oz whole-grain breadcrumbs, fresh not dried ++++ 1 Tbsp milk ++++ ¼ cup marinara sauce, homemade or jarred ++++ ¾ oz mozzerella, grated ++++ 2 Tbsp low-fat cottage cheese ++++ 1 cup baby greens + ½ oz grated carrots ++++ ½ tsp olive oil + ½ tsp red wine vinegar ++

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. For atmosphere, light a candle stuck in a wine bottle.

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

1 two-oz egg = US large	plain Greek-style yogurt, from skimmed milk
tomato + feta cheese + spinach	3%-fat ham
kalamata olive + cooked lamb meat	rhubarb + lemon juice
oregano + peach or nectarine	rolled oats + turbinado sugar
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 six-inch rice spring roll wrappers	40-calorie yellow corn tortillas + salmon
carrot + vinegar	New Mexico roasted green chilis + tomato
Haggis filling + lettuce	red onion + Roma/plum tomato
flavorful oil + cherry tomatoes	rhubarb + cole slaw + avocado
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

Julius Caesar

Comparing Plans: 7th Day Adventists

Marc Chagall

Amistad

Ivan Kupala

Muybridge

Iowa

1984

Water of Life

Saint Bernard

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