How to eat if you want to lose weight

1687 Event

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

Anyone looking at the Parthenon in Athens, Greece today, would assume that the nearly 3000-year-old building is in ruins due to its age. Not so. The building was begun in 447 BCE, and completed 15 years later. It was part of a complex of religious and civic structures built on the Acropolis, the limestone hill around which Athens grew. Constructed of marble, it was built to last — it has even withstood earthquakes. What finally brought it down was human bellicosity. The Parthenon was built on the site of two previous temples which dated back to 570 BCE. The temple was dedicated to Athena, goddess of wisdom, and its name translates as “temple of the virgin goddess”. Over the years, it was an early Christian church, a mosque, a Roman Catholic church, and a Greek Orthodox church. In 1458, the Ottoman Turks invaded Greece and took Athens. The Ottomans put pressure on neighboring countries in an effort to take them over. By the 1660s, a coalition of European nations, lead by the Republic of Venice, sought to drive the Turks from Greece. There was a siege, during which the Turks stored their gunpowder in the Parthenon, with the idea that no one would shoot at the revered structure. But they did and on September 26, 1687, a Venetian shell hit the powder magazine, creating an explosion that blew off the central roof, toppled pillars, and damaged statuary. For a brief while, the Turks left the city, but took control of it again later. Thus the Parthenon was blown up for nothing. And don’t get started on the “Elgin” Marbles…!

A Greek omelette and a Turkish dinner seem fitting for a discussion about one result of the Turkish occupation of Greece.

Creamy Greek Omelette: 165 calories… 9 g fat… 2 g fiber… 12.6 g protein… 14 g carb… 89 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

++ 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. ++++ 3/8 oz feta cheese ++++ 1½ Tbsp cottage cheese ++++ Greek oregano ++++ salt + pepper ++++ 1½ oz of apple ++++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] ++

Mince/crumble the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray, and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Lamb Gozleme: 200 calories… 9 g fat… 3 g fiber… 10.5 g protein… 22 g carbs… 101 mg Calcium…  PB This Turkish dish is just the thing when you want something different. HINT: Serves 2 [two]. The recipe doubles easily. The directions are for two large triangles of gozleme. If you prefer, cut the dough into four portions and procede accordingly.

1¼ c white whole wheat flour ++++  ¼ c water ++++++ ½ tsp salt ++++ ¼ c plain yogurtDOUGH: Mix flour + salt in large bowl. Combine yogurt/water and stir in until well-mixed. Add a bit more water if too dry. On a floured surface, knead ~3 mins,until smooth and elastic. Cover and let sit.
½ tsp Olive Oil ++++ 1 cup onion ++++1 clove garlic ++¼ pound / ~ ¾ c.gr. lamb Chop the onion and mince the garlic. Saute onion in oil over medium heat 3-4 mins until onion is soft. Add garlic and cook 1 minute more.Add lamb and cook while breaking up into chunks for ~5 minutes.= LAMB MIXTURE, beginning
1 tsp tomato puree½ tsp ground coriander¼ tsp pepper + ¼ tsp salt½ tsp paprika1 tsp ground cumin3 oz fresh spinachChop the spinach.Add tomato puree and spices to the pan.Add spinach. Cook and stir for a few minutes.Set aside to cool for a bit.Divide into 2 [or 4] bowls.= LAMB MIXTURE, completed
¼ c fresh mint leaves1 scallion, sliced¼ c fresh parsley¼ c feta½ c tomatoChop the mint and parsley. Slice the scallion into ¼-inch pieces. Cube or crumble the feta. Dice the tomato. Divide these ingredients between 2 [or 4] bowls – not same as above. = FRESH INGREDIENTS
Divide dough in 2 [or 4] parts. Roll dough into 9 or 10” squares [or 5” squares]. Spread ¼ c. [or 1/8 c.] of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle and crimp edges to seal.
Lemon wedges ++++ olivesSpray a large skillet/griddle with non-stick spray. Cook 3-4 mins/side until golden brown and crisp. Cut each large piece in half and serve with olives and lemons for squeezing.

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

pumpkin puree + baking powder1.5 two-oz eggs 
plain or white whole wheat flour + butterGouda cheese
fruit jelly or jam + Canadian bacon kiwi fruit
clementine + fat-free vanilla yogurtPimenta da Queijo [a medium red pepper sauce]
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

crab meat + scallion + Dijon mustardtuna steak, 5 oz per serving
egg white + whole-grain fresh breadcrumbsred bell peppers + olive oil
4 flounder or sold fillets + shallotszucchini + cherry tomatoes
white wine + side salad with carrot, tomato lemon juice or lemon wedges
Sparkling waterSparkling water

Artists’ Models

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

Suzanne Valadon, Nude Arranging Her Hair, ca. 1916; Oil on canvas-board, 41 1/4 x 29 5/8 in.; National Museum of Women in the Arts, Gift of Wallace and Wilhel-mina Holladay
Suzanne Valadon, self-portrait

Suzanne Valadon was an artist’s model in Paris in the late 1800s. Being a model was not good for a girl’s reputation — especially if she posed in the nude. The public liked pictures of female nudes, but was squeamish about the idea of a naked woman alone in a studio with a man. Often, artists’ wives were their models. But what was a painter to do? Paint from memory? Imagine? Suzanne posed for Renoir, Toulouse-Lautrec, and Degas, to name a few. From childhood she had wanted to be in the circus. During her brief stint as a trapeze artist, Suzanne fell and had a career-ending injury. She took up modeling and for 13 years she watched artists paint. Convinced that she herself could do that, she was mentored by Degas and at age 44 began to produce her own canvases. Her subject? Female nudes, with herself as a model. There was so much interest in nude models at the time, that an English newspaperman wrote an article after interviewing some of the girls. Did they pose in the nude, he asked? Yes, some admitted, for extra money they would sit for an artist “in the all-together”, an English-ism that means ‘without clothing’. The article was picked up by the French press, who translated it into French. Unfamiliar with English slang, the article said that they posed “tout ensemble”, which does mean ‘all together’, as in ‘put the groceries all together in the bag’. It does not describe nudity. The story was picked up by a New York newspaper, translated [except for the ‘tout ensemble’] and was read by American models, who knew nothing of French. When asked to comment on it, the Americans, eager to show their linguistic knowledge, said that, yes, they would sometimes pose “in the toot-and-scramble” — but only if they were paid extra.

In honor of Suzanne Valadon’s birthday, September 23, 1865, we will start with a French-inspired meal at breakfast, and go back to England, where that tale of mistranslation started, for dinner. Nothing will be lost in translation here.

‘Pan Bagne’ ScrOmelette: 149 calories… 10 g fat… 1 g fiber… 11.4 g protein… 6 g carbs… 63 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious 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. ++++ ½ black olive, pitted and chopped ++++ ½ Tbsp chevre cheese ++++ 1 Tbsp crushed tomatoes ++++ ½ Tbsp spinach, cooked and chopped ++++ ¼ tsp dried basil ++++ 1 oz apple ++++ 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] ++

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherd’s Pie: 276 calories… 12 g fat… 2 g fiber… 21.6 g protein… 21.6 g carbs… 53 mg Calcium…  PB GF The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to top this pie with mashed cauliflower only, but I enjoy the combo for a more authentic taste.  HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

++ 1 cup roast lamb, ground or minced ++++ 1 two-oz egg, separated ++++ ½ cup mashed potatoes ++++ ½ cup mashed cauliflower ++++ ½ cup lamb gravy, as fat free as you can make it ++++ 1 cup lettuce ++++ ½ tsp olive oil ++++ ½ tsp lemon juice OR cider vinegar ++++ 1 oz tomatoes ++

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Bacon’s Rebellion

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

Bacon confronts Berkeley, but declines to shoot him.

Bet you thought the first American revolt was in 1776 — well, it wasn’t. Some say the start of the revolution was in 1676, in the area around Jamestown, Virginia — but it wasn’t. The antagonists in this story were the respected war veteran, Sir William Berkeley, gover-nor of Virginia Colony, and Nathaniel Bacon, Jr., a young arrival to Virginia who was sent there to try to make something of himself. The colony had prospered on tobacco sales and trade with England. The Indigenous People were mostly friendly and all was well. But then: the weather affected the crops, the price of tobacco dropped, England put up trade barriers, and newly-prosperous neighboring colonies provided competition. Bacon, who had been appointed to the Governor’s Council by his cousin-by-marriage Berkeley, decided that the local natives were a good scapegoat for colonists’ woes. He demanded that the governor drive them from the colony. When Berkeley refused, Bacon raised a militia of persuadable hot-heads to fight the natives. Some of Bacon’s rebels were indentured servants who wanted to settle on land held by Indigenous People. What followed were two years of declarations from the governor which were ignored by Bacon; attacks on native peoples by Bacon, resulting in deaths; and the burning of Jamestown, then the capital city. During one negotiation, the governor bared his chest and dared Bacon to shoot him. Bacon backed down, Berkeley left town. After a while, Bacon’s supporters left him, and soon after he died of dysentery. Bacon was not fighting against English domination, as some historians have said. He posed as a fighter against tyranny while seeking aggrandizement and power. To seem important, Bacon picked on a minority group and rallied the disaffected. Does history repeat itself? One outcome of the rebellion was the decline of indentured servants and in increase of slave labor from Africa. Does one unsolved problem lead to another? Sadly, yes.

How can we resist? Bacon is on the menu today, for breakfast and for dinner.

Leek & Bacon Bake: 153 calories… 7 g fat… 1 g fiber… 8 g protein… 14.7 g carbs… 87 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Once you make this, you will want to repeat it.

++ One 2-oz egg ++++ ¼ cup Leek & Bacon Filling** ++++ 1½ oz applesauce, unsweetened OR 1½ oz apple ++++ 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] ++

Combine the egg with the bacon filling. Pour into an oil-spritzed baking dish. Bake at 350 F. for 12-15 minutes. Portion the applesauce and pour the beverages. Umm-umm. And very simple too.

**BACON & LEEK FILLING: makes ~1½ cups= ++ 2 oz American/streaky bacon ++++ 3 cups sliced leeks ++++ 1 clove garlic ++++ ¼ cup Gruyere cheese, shredded ++++ 2 tsp mayonnaise/plain yogurt ++  Saute the bacon in a large skillet, remove and slice into strips. Saute leeks and garlic in the bacon fat until limp. Off heat, stir Gruyere and yogurt/mayo into the mixture.

Sarney & Salad: 271 calories… 11 g fat… 6 g fiber… 12 g protein… 27 g carbs… 108.5 mg Calcium… PB The ‘Sarney’ is a ‘Bacon Butty’ with an egg added to it. Nutritious, despite its street food origins. I serve it with a take-away package of ketchup, but substitute 1 Tablespoon of the condiment, if you lack those hard-to-open packets.

++ “Sandwich Thin” with 100 calories total ++++ 2 slices ‘streaky’ American bacon ++++ 1 package/1 Tbsp ketchup ++++ one 2-oz egg ++++ Side Salad with Tomato ++

Lightly toast both halves of the Sandwich Thin. Cut bacon strips in half and cook until it is crispy. Pour most of fat from pan, fry egg as you wish it. Arrange bacon on one half of the bread. Put cooked egg atop the bacon, smear with ketchup, and place the other bread half on top. Plate with the salad.

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

1.5 two-oz eggs = US large1.5 two-oz eggs 
apple + cooked spinachfeta cheese + apple
black olive + basil2%-fat cottage cheese
creamy goat cheese[Greek] oregano
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

left-over roast lamb ++ one 2-oz egg +++olive oil ++ onion ++ garlic ++ ground lamb
olive oil ++ tomato ++ mashed potatoes ++tomato puree ++ ground coriander ++ paprika
lemon juice/cider vinegar ++ lamb gravyground cumin ++ fresh spinach ++ mint leaves
mashed cauliflower ++ lettuce scallion ++ parsley ++ tomato ++ olives ++ lemon
Sparkling watergozleme bread ++ Sparkling water

Fahrenheit

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to plushrelationships24 who is now Following.

There has been a lot of talk this year about heat records being broken. As Johnny Carson used to ask, “How hot was it?” In the USA, the answer would be in degrees Fahrenheit, one of several temperature scales in use. It is named after Daniel Gabriel Fahrenheit. He was born and raised in Danzig/ Gdańsk, Poland in 1686. After his wealthy parents died from poison mushrooms, the City sponsored the 15-year-old to apprentice as bookkeeper to a merchant in Amsterdam. There, Daniel first saw a “Florentine thermometer“. The Italian instruments contained alcohol, which expanded and contracted with temperature fluctuations. They were inaccurate and non-standardized. Fahrenheit became so interested that he left his bookkeeping gig, much to the wrath of the City of Gdansk. To avoid arrest and being shipped off to toil for the East India Company, he went on the lam for four years. Young Fahrenheit learned a lot in that time, like the fact the human body has a fairly uniform temperature. In 1714, he produced a standardized Mercury thermometer. His initial scale of temperatures ran from 0-96 degrees. The former number was the temperature at which a brine solution would freeze. The latter was the temper-ature of the human body. [Actually, he was wrong about that.] The scale was expanded upward to include the boiling point of water at 212F. Scientists and lay people embraced the new thermometers, and the Fahrenheit Scale was used around the world. Fahrenheit died on September 26, 1736, possibly from Mercury poisoning.

Our meals today are from places that have seen a lot of heat this past season. Breakfast is from Mexico, which set a heat record in June. Dinner is from Australia, which set new records for winter temperatures in August.

Tostada with Egg: 165 calories… 6.5 g fat… 2 g fiber… 9.6 g protein… 15 g carbs… 72 mg Calcium…  NB: The food values given above are for the plated food only, not the optional beverages. GF PB A simple yet super breakfast with rich flavors. It will keep you going for hours.

++++ one 6” corn tortilla [be sure to get tortillas [not wraps] which have 65 calories each] ++++ one 2-oz egg ++++ 2 Tbsp chili non carne or refried beans ++++ 1 Tbsp Monterey Jack or Cheddar cheese, grated ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [75 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++

Heat the toaster oven to 350F. Put the chili in a custard cup and put it into the oven to heat. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili/refried beans on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Coffee with cocoa powder completes the Mexican theme. A meal to wake up your mouth.

Australian Chicken-Corn Soup: 198 calories… 3 g fat… 1 g fiber… 12 g protein… 20 g carbs… 9 mg Calcium…  PB GF This remarkable version of a Chinese soup is found in the “Australian Women’s Weekly’s” Chinese Cooking Class book. From such an easy preparation comes a wonderful, complex flavor. HINT: this recipe makes four cups of soup. One serving = one cup.

1 liter water ++ 1 pound raw chicken – meat and bones ++ 1.25 cm piece ginger = small knob ++ ½ onion, peeled and quartered ++ 2 peppercorns ++ ½ tsp salt ++ 2 sprigs parsley —OR– 4 c. chicken stock ++ ginger knob ++ salt ++ 2 peppercornsPut chicken or chicken pieces into saucepan and add these and bring to boil over medium heat. Skim well to remove any scum; reduce heat and simmer gently, covered, for one and a half hours. Remove any scum from top of stock. Strain and reserve three and a half cups of the stock.-OR-Simmer premade stock, ginger knob, salt and peppercorns covered for 30 mins. Strain.
3.5 cups stock ++ 240 g creamed corn, canned ++  1 stock cube= 1 tsp dry bouillon grains ++ ¼ tsp dry ginger powder ++ 2.5 chopped fresh scallions ++ a few grinds of pepper ++ ½ tsp sesame oilCombine everything in a large saucepan. Bring to boil. Take off heat and taste for salt.
2 Tbsp cornstarch ++ 2 Tbsp waterMake a smooth paste of cornflour + water; add to soup while stirring. Put back on heat and stir until soup boils and thickens. Reduce heat, simmer for 1 min.
1 egg white ++ 1 Tbsp water  ++ 2 tsp soy sauceBeat egg white and water lightly. Add to soup in a thin stream, while stirring well. Add soy sauce. Taste for seasoning.
1 slice ham =1 oz, thinly sliced ++ ½ cup chicken ++ chopped scallion/chives/spinach leavesShred meats finely, add to soup and heat gently. To serve, top with extra chopped scallions or chives or baby spinach leaves.

Francois, premier

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

Francis I [François 1er] of France was born on September 12, 1494, in Cognac [modern day Charente, then Aquitaine]. The Renaissance in Europe had begun, and he grew into it as he grew up. His education was wide-ranging and in depth: four languages, Italian art, geography, history; the arts of chivalry and dancing; philosophy, theology, and science. François ascended the throne in 1515, and set out to make his mark on the world. Many of the great issues of the future were begun during his reign: the Protestant Reformation, European expansion to the New World, the use of national languages as opposed to latin. At first, François was inclined to give the Protestants some leeway until 1534, when he thought they were out to overthrow him. François funded voyages of exploration in the Americas, and promoted the settling of what is now Canada. By decree, government offices were ordered to use French as the official language, keeping more thorough records and vital statistics. These issues brought France out of the Middle Ages and into the post-Medieval world. In art, he promoted the Italian style and he brought Leonardo da Vinci to France. In architecture, he built or redesigned what the world pictures when one hears of “French chateaux”: Chateau of Blois, Chateau of Chambord, Chateau of Amboise. These magnificent houses are the epitome of French Renaissance architecture and are marked with François’ emblem: the salamander. François premier was a womanizer and a humanist. He had been a hostage and a warrior. François tore down and he built up. He left an indelible imprint on France and was truly a man of the Renaissance.

We will enjoy some of the flavors of Charente, François’ home region: truffles at breakfast [preferably served with their famous Charentais melons], and oysters for dinner.

Truffled Omelette: 146 calories… 9.4 g fat… 1 g fiber… 9.5 g protein… 6 g carbs… 43.5 mg Calcium…  PB GF Truffle cream adds amazing flavor to food and just a little gives a big kick. This is a simple meal with a complex taste.

++ 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 truffle cream ++++ 3 oz melon OR 1¼ oz apple ++++  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 and pour into an oil-spritzed saute pan. Cook, undisturbed, until the eggs begin to set. Spread the truffle cream over half of the egg, fold the omelette, and cook further to your liking. Plate with the apple.  TIP: there will be lots of truffle cream left in the jar. Portion it into smaller containers, label and freeze.

Oyster Plate: 267 calories… 15 g fat… 2 g fiber… 12.6 g protein… 21 g carbs… 144 mg Calcium…  PB GF  In my opinion, a plate of raw oysters and a salad make a wonderful dinner for a dieter.

+++ 12 medium raw oysters ++++ 2 oz spinach leaves ++++ ½ oz walnut meats ++++ 2 oz pickled beets, cubed ++++ ½ tsp olive oil ++++ ½ tsp Balsamic vinegar

Whisk the oil and vinegar in a wide bowl. Break the spinach leaves into the bowl and toss gently to cover with the dressing. Put the walnuts and beets in the bowl over the salad. Shuck the oysters and enjoy your special meal.

Famine

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

Rowen Gillispie’s Famine Memorial, Dublin, Ireland

Walter Raleigh (1553 –1618) is said to have brought potatoes [Solanum tuberosum] from the Americas to Ireland in 1589. But he didn’t. Some say it was Francis Drake (c.1540-96), while others maintain it was Thomas Cavendish (1560-1592). However they got there, potatoes were being grown in Ireland before 1600. English aggression in Ireland had driven the resident Irish Catholics to the West Coast of the island. The soil there was poor, yet the climate was well-suited to growing potatoes. Because potatoes are a low-maintenance/high yield crop, a family could plant them in the Spring, then spend the Summer working to earn cash. Come Fall, the tubers could be stored to feed the family all winter. It is said that by 1830, every young Irishman would eat 5 Kg of potatoes each day. On September 9, 1845, a virus arrived from the mainland: Phytophtora infestans, aka: potato blight. It had been floating around potato crops in the Americas and Europe since 1842, and it hit Ireland with full force. The Great Famine ensued, and from 1845-52, one million people died as their principle source of nutrition shriveled in the fields. The British government responded by making wheat and barley grain less expensive, but that was not enough. Quack remedies proliferated, and the blight raged on. In the second year, even more areas were affected, and people emigrated to the USA, to England, to Australia. In all, 1 million people left Ireland, many too ill to survive the voyage. These departures substantially changed the populations of the US and Australia, and bolstered the Roman Catholic Church’s influence in those nations. Oddly, food exports from Ireland to England increased during the famine. Had that food been kept at home and distributed, the famine’s deadly results would have been minimized. Potato blight is still an issue today, and there is no ‘cure’ for it.

Our meals today involve potatoes, the versatile, flavorful, ubiquitous tuber that is eaten around the world.

Fish Cake Breakfast: 145 calories… 2.5 g fat… 2 g fiber… 9.5 g protein… 18.5 g carbs… 42 mg Calcium…  PB GF Fish cakes have been a filling meal in North-Eastern North America centuries. In her 1832 cookbook, Lydia Maria Child promoted them for breakfast food. Great idea!  HINT: Prepare the fish-potato mixture the night before. This breakfast deserves a revival.

++ 1 slice uncured American streaky bacon ++++ 6 Tbsp/rounded 1/3 cup Fish Cake mixture** ++++ 2 oz tomato slices ++++ ¼ oz fresh spinach ++++ 1 oz sliced strawberries or 2 Tbsp blueberries ++++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]

Slice tomato and sprinkle with salt. Plate spinach leaves and top with tomatoes and fruit. Cook bacon and plate it. Pour most of the bacon fat from the pan and return the pan to a low heat. Using either a 1 Tbsp or 2 Tbsp measure, scoop out some of the fish cake mixture and put it in the pan. Flatten it slightly to form a disk and cook until browned and crisp on one side. Cook until crisp on the other side and plate with other ingredients.

** Fish Cake Mixture ++ 1/3 cup green or white onion, chopped ++++ 1+2/3 cup mashed potatoes [no milk, no butter] ++++ ¼ tsp dry mustard ++++ salt ++++ pepper ++++ 1 two-oz egg ++++ 2 Tbsp milk ++++ 6 oz cooked fish [cod, haddock, salt cod, salmon or a mixture], flaked into small pieces ++

Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly.

Rumbledethumps: 243 calories… 10 g fat… 4 g fiber… 12.6 g protein… 19.5 g carbs… 171.4 mg Calcium…  PB GF  Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. Families would gather at the table for this meal, and shout “Death to the Red Hag!” The Red Hag was famine.  HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.

++ ¼ pound potato ++++ 3 Tbsp skimmed milk ++++ 1.5 tsp butter ++++ ¼ tsp ground mace ++++ 2 egg whites ++++ ¼ pound cauliflower ++++ ¾ cup cabbage, chopped ++++ ½ cup leek, sliced ++++ ¼ cup broccoli, chopped ++++ 1/3 cup cheddar, grated ++++  per person: ¾ cup salad greens ++++ 1 oz tomato ++++ ½ tsp olive oil ++++ ½ tsp cider vinegar ++

Cut potato into chunks. Boil and mash with the cauliflower, milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

F-i-L

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

My Father-in-Law was well-known for many things: he was a pediatric allergist; he was a noted breeder of gladioli; he was an artist; and he grew delicious sweet corn. His garden was his pride and joy — Dear Husband, his son, had to do all the weeding — and late summer meals often featured corn on the cob. My Father-in-Law was also handy in the kitchen: it was he, not his wife, who prepared special breakfasts for the family. His mother had trained in French cooking, and he must have learned from her. Perhaps he helped her in the kitchen of the country inn that his family ran. On occasion, he would take over from his wife to cook dinner. Bay scallops were one of his favorite meal for guests, cooked in a huge amount of butter. All in all, he was a very accomplished man of many parts. His patients have all grown up; his flowers have withered; two of his paintings hang on our walls; we still enjoy his recipes, and think about him when we eat corn.

In honor of his birthdate, September 2, we will enjoy his own cornmeal pancakes at breakfast and two of his favorite foods at dinner: scallops and corn together in one succulent meal.

Cornmeal Pancake Breakfast: 303 calories… 11.6 g fat… 1.5 g fiber… 7 g protein… 32 g carbs… 72 mg Calcium…  PB Pancakes are rarely a diet food, but these delicate delights fit into our guidelines. What a treat.

++++ 2 cornmeal pancakes, recipe for full batch below ++++ 1 chicken breakfast sausage [33 calories] OR 1 oz scrapple ++++ 1 Tbsp maple syrup ++++  Optional: blackish tea = 6 oz black tea with 3 Tbsp skim milk + ½ tsp honey [28 calories] ++++

Prepare the batch of pancakes.  TIP: When cooled, wrap the other pancakes in a zipper bag to freeze for subsequent breakfasts. Cook breakfast meat on the griddle with the pancakes until crisp and brown. Plate with the pancakes and drizzle everything with maple syrup. Enjoy your tea with milk and honey.

Makes 12-14 pancakesGriddle or large cast iron skillet
½ c yellow cornmeal ++++++ ½ c boiling waterPut cornmeal into a 1-Qt measuring cup and pour water over it. Stir briskly until blended.
1 egg, beaten +++++++ ½ c milkBeat egg in a bowl, and add the milk. Stir/whisk to combine.
¼ c = half a stick butterMelt butter and add, with egg-milk to the cornmeal-water. Whisk thoroughly until blended and smooth. 
½ c white whole wheat flour ++++++ ½ tsp salt ++++++ 1 Tbsp sugar ++++++ 1 Tbsp baking powderWhisk or sift these together to blend. Add to the wet ingredients and beat until smooth. Let batter sit 15-30 mins – this is an important step.
Heat griddle to medium-high. Spray it with non-stick spray or smear griddle with a bit of butter.
Use 3-4 Tbsp batter per pancake. Cook until bubbles form on the top surface of the pancake and break. Then cook on other side.

Scallop & Sweet Corn Pasta:  269 calories… 5 g fat… 4 g fiber… 25 g protein… 32 g carbs… 91 mg Calcium… 
PB Kay Chun presented this recipe in the New York Times and it is an absolute winner! We enjoy this every summer, without fail.  HINT: The recipe serves 2 [two].

Sv 2
1.5 oz whole wheat orzo pastaCook pasta in salted water until al dente. Save ½ cup of pasta cooking water.
Heavy spray of PAM +++++ ½ # sea scallops +++++salt & pepper ++++++ 1-2 Tbsp pasta water +++½ tsp EVOOHeat heavy saute pan on medium and spray with PAM. Dry scallops, season, + add to skillet in a single layer. Sear until golden, ~2 mins on one side. To prevent burning, add some pasta water. Add oil, turn scallops, cook 2 mins. Take from pan.
1 Tbsp lemon juice ++++ 2 Tbsp pasta waterAdd juice and pasta water, and stir to lift browned bits in pan. 
1 garlic cloveSlice garlic thinly, stir in, and cook ~1 min.
¾ c corn kernels ++++ 2 Tbsp sliced scallions ++++salt + pepperAdd these to skillet, season with salt and pepper. Cook over medium, stirring occasionally, until warm, ~4 mins.  Liquids will evaporate.
While corn cooks, cut larger scallops in ½, so pieces are all the same-ish size.
Cooked orzo +++++ scallops ++++ [pasta water]Put these into pan and heat over low. Cook, stir until most liquid is absorbed, sauce thickens, and everything is warm, ~2 mins. Add water, ad lib.
2 Tbsp Parmi-Reggi cheese +++++ 2 Tbsp basilGrate cheese. Chop basil. Off heat, stir in these, salt and pepper. 
Basil leavesDivide among bowls, garnish w/ basil.

Ishi

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

Ishi in 1911.

On August 29, 1911, ‘Ishi’ walked out of the woods near Oroville, California. He was a member of the Yahi branch of the Yana Tribe , who had inhabited the area between the Sacramento River and Lassen Peak for centuries. Encroach-ment on tribal land by Spanish settlers in the early 1800s was followed by an invasion of Americans looking for gold from 1848 on. In 1840, the tribe’s population numbered around 1400. After massacres by gold-seekers in 1846, 1856, 1864-5, 1868, and 1871, the remaining Yahi went into hiding. Disease, accidents, and starvation killed the tribal members, until only Ishi was left. When he emerged from the forest, malnourished, in mourning, and disori-ented, he was taken under the wing of Alfred L. Kroeber who was director of the University of California Museum of Anthropology, then in San Francisco. Kroeber moved the man into the museum, as a ‘consultant’ on Yahi Tribal life and as a permanent exhibit. On weekends, White people would line up to watch Ishi knapp obsidian and make arrows. In his free time, he would hunt on the San Francisco peninsula and in Golden Gate Park. His true name was unknown, since he never spoke it: his people would never tell their name to a stranger, so he was called Ishi, meaning ‘adult man’ in his language. Ishi added to the Museum’s knowledge of the language and songs of the Yana, as well as giving practical demonstrations of Stone Age hunting techniques and tool-making. Was he happy living like that? Did he resent being put on display as ‘the last remaining wild Indian’? We will never know, since his command of English was limited. When he died of tuberculosis in 1916, he was cremated, according to his wishes. At first, his ashes were stored in a cemetery, but later Ishi’s remains were buried secretly in the woods where his tribe had lived.

Our foods honor the agricultural traditions of those tribes of Indigenous People who farmed. Corn, beans, and tomatoes were staple crops, as well as squash. Ishi’s people hunted large and small game, fished, and gathered native plants, such as acorns to eat.

Corn Scramble: 130 calories… 7.6 g fat… 1 g fiber… 10 g protein… 6 g carbs… 44 mg Calcium…  PB GF  Next time you enjoy corn on the cob for dinner, and cut off some of the kernels, and stir them into the eggs for breakfast. What a fine late summer meal!

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/ ½ oz cooked corn kernels ++++ 1 Tbsp chives ++++ 1 oz peach  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]

Put the corn and snipped chives into a non-stick pan spritzed with cooking spray for long enough to heat them. Whisk the eggs with salt and pepper then pour over the corn and scramble to your liking. Plate with the peach.

Tomato-Corn-Black Bean Dinner: 274 calories… 9 g fat… 16.5 g protein… 34.5 g carbs… 63.4 mg Calcium…  PB GF For a real late Summer treat, you can’t beat fresh corn and tomatoes! The recipe is from 100Daysofrealfood. and then I altered it a little. HINT: This makes 4 cups of salad. One generous serving = ¾ cup. As good as it is colorful.

1½ ears of corn Blanch corn 1 min in boiling water. Cool + cut kernels from cob. Put in a microwave-safe bowl. 
1 c canned black beansDrain + rinse beans, and add to the bowl. 
4 oz tomato: cherry tomatoes cut in half OR whole tomato cut in 1” dice +++++++++++++++++++++++++++++ ¼ cup red onion, dicedGently mix beans + corn with tomatoes + onion. Heat vegetables in microwave 45-60 seconds to warm slightly.
1 oz cooked beef, from steak or roast OR 1 oz roast pork Slice the meat very thinly and warm it briefly if it is cold.
¼ cup basil leaves, chopped +++++++++ 1 Tbsp olive oil +++++++ 1 Tbsp red wine vinegar ++++++++++++ salt and pepperIn a small bowl combine the basil, oil, vinegar, salt, and pepper. Pour over the warmed vegetables and stir to combine. If you are not serving 5 people, cool and store leftovers in the refrigerator. Freezes well.
Plate ¾ cup corn salad per serving and arrange meat on top

The Balloonists

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to purpleroses912 who is now Following.

At the Paris Olympics 2024, the ceremonial Olympic Flame ignited a ‘cauldron of fire’ in the shape of the basket of a hot air balloon which was tethered at the West end of the Jardin des Tuileries. [I put cauldron of fire in quotes because there was no fire. The effect was achieved by intense LED lights and steam, to look like smoke.] This was an homage to the first human ‘flight’ which occurred in France in the 1700s. It was the brain-child of the Montgolfier brothers. Joseph-Michel was born August 26, 1740, and his brother, Jacques-Étienne, was born 5 years later. Their father was a prosperous paper-maker, with lots of children. Jacques-Étienne was studious and practical, while Joseph-Michel had a good imagination but no common sense — as a child, he jumped off the roof to see if he could fly. The brothers ended up inheriting the business, and Jacques modernized the factory, while Joseph thought up things to invent. Seeing laundry billow over a low, drying fire, Joseph thought that hot air from a fire might lift things from the ground. His first idea was to raise soldiers above ground to attack a height during battle. In 1782, Joseph made his first model, then convinced his brother to help him to scale it up. The following year, a prototype flew two kilometers before landing and being destroyed by a local resident who probably thought it was witchcraft. For a larger balloon, fabric was covered with wall-paper to contain 1,060 cubic meters of hot air. The air was kept hot by a brazier containing smol-dering plant matter. At last, in 1783, a public demonstration was held at the Palais de Versailles for the king and queen. The balloon basket held a rooster, a duck, and a sheep who flew for eight minutes. Thus began the history of flight. The Montgolfier Company still makes paper, and humans are still flying: on balloons, in airplanes, in space craft.

Just as ballooning was of French origin, so are the cheeses in our meals: Camembert from Normandie with eggs, and bleu cheese from Languedoc on pizza.

Camembert Bake: 146 calories… 10 g fat… 0.6 g fiber… 9 g protein… 6 g carbs… 90 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  The best-known cheese of Normandy stars in this egg dish. Easy to prepare and so delicious. I hope you will try it.

One 2-oz egg ++++ ½ oz Camembert ++++ 1 tsp Dijon mustard ++++ grating of nutmeg ++++ 2 oz strawberries OR 1.5 oz apple slices ++++  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]

Cut the cheese [rind and all] into small chunks and leave to soften at room temperature. Stir in the mustard and nutmeg. Whisk the egg, then stir in the cheese mixture. Pour into an oven-proof dish that has been spritzed with non-stick spray and bake at 350 F for 12-15 minutes. When the beverages are ready, plate with the fruit.

Bleu Cheese & Garlic Pizza: 280 calories… 8.6 g fat… 5 g fiber… 10 g protein… 29.5 g carbs… 203 mg Calcium…  PB When a character in a book ate this, I just had to try it. It is good! I based the recipe loosely on one from simplyplayfulfare.com

++++ 1 fajita shell or wrap [be sure it has no more than 150 calories] ++++ 1 Tbsp plain, fat-free yogurt ++++ 1 oz frozen spinach, thawed and squeezed to remove excess moisture ++++ 3 or 4 cloves roasted garlic ++++ 3 Tbsp [½ oz] bleu cheese crumbles ++++ 1 oz finely diced tomato, drained to remove excess moisture ++++ 1 Tbsp Parmesan cheese, grated ++++

Heat the oven to 400 F. Put the fajita shell on an ungreased baking sheet. Smear the yogurt evenly over the fajita then sprinkle the spinach evenly on top. Break off pieces of garlic and distribute them around, then put on the bleu cheese and tomato. Dust evenly with the Parmesan. Bake for 5-10 minutes, until the cheese starts to melt.

Claude Debussy

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

Claude Debussy was born on August 22, 1862. He was named Achille, after his father who was a shop-keeper. At the time of Debussy’s birth, the art style of “Impressionism” was beginning. In time, Debussy would become the leading composer of Impressionistic music. His family was not well-to-do, and his father had revolutionary leanings. During the Franco-Prussian War, Claude and his siblings were taken to Cannes by their mother. His aunt paid for him to have piano lessons there. Meanwhile, his father sided with the Commune in Paris. Their home-grown anti-clerical socialism landed him in prison. A cell-mate was a musician who’s mother took little Claude as a student. He progressed so well, that three years later, at age 10, Debussy was admitted to the prestigious  Conservatoire de Paris where he studied for 11 years. Professors and classmates thought him unfriendly and thought his music was strange. Yet Debussy won the coveted Prix de Rome, which permitted him to continue his studies in Italy. Soon, Claude decided that he would write his own kind of music, influenced by German and Russian composers and even by the music of Java. His approach to romance lead him to make liaisons with a string of women, each of whom he discarded abruptly, leading to scandal and social disapproval. He married for the last time in 1905 [after each could divorce a prior spouse]. By 1902, his music was gaining an audience, and his opera Pelléas et Mélisande was a success. Often Debussy’s work would be greeted with scorn, but later earn acclaim — for the same piece of music. His work reflected his love of nature, which lead some critics to call it ‘impressionist‘, although Debussy rejected the term. Still, his Clair de Lune [1890] and La Mer [1905] are so evocative of their subjects that they give the impression of a scene, as if looking at a painting by Monet or Turner.

Musical impressionism is linked to French Composers like Debussy and Ravel. Our foods today are very French and will give you an impression of the flavors of the country. Listen to some Debussy music while you partake.

Breton Breakfast: 195 calories… 14 g fat… 6 g fiber… 10.5 g. protein… 25 g carbs… 104 mg Calcium…  NB: The food values shown are for the crepe, egg filling, and the fruit, not for the optional beverages. PB Here is one way to use the galette/crepe batter which you saw in SLOW DAYS: Crepes and you stored in the freezer. You need one galette per serving. Make some extras for a lunch or dinner later this week. Put some cooked galettes in a zipper bag in the freezer for another time.

1 galette ++++ 1 two-oz egg ++++ 1 oz/3 Tbsp diced tomatoes ++++ 1 Tbsp/1 oz diced artichoke, canned or frozen ++++ 1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports] ++++ 1½ oz apples or 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] 

Put vegetables and curry in a small sauce pan with any juice still in the tomatoes and cook uncovered until the veg are soft and the liquid has almost evaporated. HINT: do this the night before to save time at breakfast. If your crepe was cooked previously, warm it a little to take off the chill. Cook the egg by frying it in a lightly-oiled non-stick pan. Spoon the vegetable on the crepe, put the egg on top. Hold briefly, if needed, by covering with a domed lid while you pour the beverage and plate the fruit.

Basquaise Chicken: 265 calories… 4 g fat… 4.5 g fiber… 31 g protein… 21.5 g carbs… 87.5 mg Calcium…  PB GF  Basquaise sauce is a splendid flavor to accompany chicken. Having a batch in the freezer really simplifies meal prep.

++++ 4 oz chicken breast meat ++++ ¼ c Basquaise sauce* ++++ 1 slice polenta ++++ 1 tsp Dijon mustard ++++ 1.5 oz snow peas ++++ 2 oz green beans ++++

*BASQUAISE SAUCE: makes 5 cups Excellent for eggs, chicken, fish, pork, polenta. ½ cup = 89 calories 5 g fat 3 g fiber 2 g protein 8 g carbs 21.4 mg Calcium 

2 Tbsp olive oilHeat the oil in a large sauce pan
1 cup onion ++++++  2 cloves garlic +++++++++
optional: 2 oz Bayonne/Serrano ham/pancetta  ++++++3 c./13 oz red bell pepper ++++++3 c./13 oz green bell pepper +++++4 c. tomatoes, seeded 		Chop onions. Crush and chop garlic. Dice peppers and tomatoes.  If using, dice the meat.Add these ingredients and cook over medium-low heat until peppers are tender, 8-10 minutes.
½ cup red wine +++++ 5 g ‘esplette’ pepper or ground cayenne pepper ++++ 2 tsp fresh thyme +++ ½ tsp saltAdd to the panSimmer 10 minutes more

POLENTA: Sv 12 recipe from Bob’s Red Mill…………….. 12 slices: each slice = 43 calories… 0.2 g fat… 1 g fiber 1 g protein… 9 g carbs… 0 mg Calcium

1 cup dry polenta ++++ 3 c water or vegetable stock ++++ 1 tsp salt

Bring salted water/stock to a boil in a 2-qt saucepan. Add the polenta, a few tablespoons at a time, stirring after each addition. Once all polenta is in the water, turn down the heat to its lowest [I used the smallest burner on its lowest setting] and cook 30 minutes. Stir often to prevent lumps, to scrape down the sides, and to keep it from sticking to the bottom.  Unlike risotto, it does not need constant stirring. After 30 minutes, polenta will be very thick – the spoon should stand up by itself. Then cook 2-3 minutes more. Brush a very thin layer of oil on a 9×13” baking pan, and turn the polenta into it. Nudge polenta into corners and smooth out the top. Let it cool as the polenta solidifies. Before serving, cut into 12 squares. Heat a non-stick skillet and spray with cooking spray. Cook the polenta portions until they begin to take on a little color and are heated through. Individually wrap pieces and freeze cooked or uncooked, until needed.

Saute the chicken in a large pan spritzed with cooking spray, until it is almost cooked through. At this point, add the Basquaise sauce to the pan on one side of the meat and the polenta slice on the other side. Cover pan and continue to warm over very low heat.  Cook the vegetables and plate them. Plate the chicken and spread with the mustard. Top with the sauce and plate the polenta. Simple and delicious.

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

1 two-oz egg = US large1.5 two-oz eggs 
Camembert cheesecorn kernels
nutmeg + Dijon mustardchives
strawberries or applespeach
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

150-calorie fajita shell or wrapleft-over beef steak + tomato
roasted garlic + frozen spinachcorn [from the cob!] + basil
plain, fat-free yogurtcanned black beans + red onion
tomato + Parmesan cheeseoil + red wine vinegar
Sparkling waterSparkling water