Action of Faial

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.

In 1594, Spain ruled the Netherlands and England didn’t like it. This was tied up in the Wars of Religion which resulted from the Protestant Reformation. France was trying not to get involved and Portugal was allied with Spain. Spain was angry with England because England had re-established Protestantism and executed Mary Queen of Scots, a Catholic. England was angry with Spain because Spain was suppressing the Protestants in the Netherlands. Furthermore, each nation wanted to be the dominant world power, on the land and the sea. Years of saber-rattling, clandestine aid to partisans, piracy and privateering came to a head in the middle of the Atlantic Ocean, at the Azores. Three English ships met up with one of the largest ships of the Portuguese fleet, the 2000 tonne, 32-gun ‘carrack‘ called Cinco Chagas. Bad weather, low food supplies, and disease had weakened the ability of the of the Portuguese crew to fight, but they out-gunned and out-numbered the English ships. In the waters off the Island of Faial, the four ships met. First, cannon volleys. Then three attempts to board the Cinco Chagas — all repulsed. At last, the English succeeded at boarding the ship, to be faced with fierce hand-to-hand combat. Somehow, the rigging of the carrack caught fire, soon out of control as British snipers prevented fire-fighting. Many Portuguese took to life boats, to be killed like sitting ducks by the English. When the fire reached the powder stores, she blew up, killing 100s of Portuguese and many English. The English salvaged everything they could, amounting to $15-20 billion of silver and gems, and returned home. 600 Portuguese were killed, 60 English were killed or wounded. In the scheme of things, was it worth it? Today, the Azores rise from the sea in isolated splendor: beautiful, peaceful, and fertile.

Azores flavors abound in our menu: from the cheese and hot sauce at breakfast, to the fish and limpets at dinner. Azorean cuisine has evolved over the years, as trade agreements were signed and battles were won and lost. The bounty of the sea and land combined on your plate.

Azorean Queso Egg:  158 calories 8.5 g fat 1 g fiber 10 g protein 10.4 g carbs [9 g Complex] 71 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF  Two of the favorite flavors of the Azores combine for this egg dish, and the passionfruit completes the triad.

1 two-oz egg 1.5 tsp Queso Fresco  1 tsp Chorizo Pate  1½ tsp Pimenta do Quejio sauce  2 oz pineapple -OR- ¼ cup blueberries -OR- 1.5 oz banana  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Cream the cheese, chorizo pate, and Pimenta sauce until smooth. Whisk in the egg, then bake in an oven-proof dish or cook in a saute pan. Slice the fruit and sip some Brazilian coffee for a delicious meal. Pass the Pimenta Sauce!

Grouper Grilled with Limpets: 271 calories 5.6 g. fat 3.3 g fiber 40 g protein 18 g carbs 26.4 mg Calcium  PB GF  Grouper is a popular sportfish in the Atlantic Ocean, from the warm Caribbean to the cooler waters of the Azores. Paired with garlic-grilled limpets and a vegetable medley, this is a meal you might find in many Azorean restaurants.

4 oz grouper or cod filet 4 limpets 1 tsp butter 1 large clove garlic 1 oz sweet potato slices 1.5 oz broccoli florets 1.5 oz carrots salt & pepper

Cut the garlic clove in half. Rub the fish on both sides with garlic, to flavor it. Press the garlic and divide into four equal portions. Cut the butter into 4 equal pieces. Put one portion of butter and one portion of garlic in each limpet. Spritz the fish on both sides with cooking spray or brush lightly with olive oil. Put the vegetables on to cook in simmering water. On a grill, put the grouper and cook on one side for 4 minutes. Turn the fish and arrange the limpets on the grill, putting the shells right on the grid. Cook fish and limpets 4-5 minutes longer, until the garlic butter is sizzling and the fish is done. Plate with salted, cooked veggies for a colorful plate. 

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

1 two-oz egg1.5 two-oz eggs 
tomato puree or crushed tomatoesapplesauce or pear
1.5 falafel patty [make in advance] 1.5 Tbsp haggis [make in advance]
blueberries or melon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

buckwheat crepes/galettes sourdough rye bread + fresh spinach
Mediterranean Vegetables  + mozzarellawhipped cream cheese + smoked salmon
chèvre cheese + chicken breasttomato + hard-boiled egg
Herbes de Provence or fresh herbsstrawberries
Sparkling waterSparkling water

Slow Days: Carbonara Pasta

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

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

There is an idea that this dish was created in Rome during the 1940s with ingredients from American GIs, since ‘bacon n eggs’ are so American. Not so, says Lynne Rossetto Kasper. Rather, it is traditional food of country men who go into the woods for days on end to burn charcoal in the hills outside of Rome. Since that activity involves flat-out work during days of living rough, there was a need for a meal that was quick to prepare from portable ingredients: dried ham, pasta, Romano cheese. Thus this is the pasta of il carbonaio, the charcoal maker. I’ve tried recipes with more ingredients that claimed to be authentic, but this is the dish that I will prepare again and again.

Grated cheese, egg, pasta, pancetta, flat green beans. These ingredients serve two [2] people.
Sv 8Sv 2
2 Tsp EVOO
6 thin slices pancetta
½ tsp EVOO 1½ slices pancettaCut meat into ¼“ strips. Heat oil and pancetta over medium, and cook until meat is crisp but not burnt. Take off heat, cover, set aside.
4 two-oz eggs
2 tsp grated Romano salt + pepper
1 two-oz egg
1 tsp grated Romano cheese salt + pepper
Grate the cheese to produce 4 oz [for 8 servings] or 1 oz [for 2 people]. Remove a bit for now and save the rest. Beat cheese into eggs, and add seasonings.
Boiling salted water
1# spaghetti
Boiling salted water 4oz wh-wh spaghettiCook pasta until tender but undercooked. Drain into a bowl and measure ¼ cup of pasta water.
¼ c pasta water cooked pancetta3 Tbsp pasta water cooked pancettaAdd pasta water to the pancetta in its pan and reheat, scraping up the brown glaze from the bottom.
Cooked pastaCooked pastaAdd cooked pasta to pan and stir to combine.
Beaten eggs
ground black pepper
Beaten eggs ground black pepperStir eggs into the pan until eggs are cooked and clinging to the pasta. Season with lots of pepper.
Scant 4 oz. RomanoScant 1 oz RomanoSprinkle with cheese and stir to combine. Plate, serve.
Delicious when served with flat green beans of the variety called Roma or Romano. Some crusty whole-grain bread completes the meal.

Saint Mark

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 Zocido who is now Following.

Mark [or is it John Mark??] was a very young man when he met and began to follow Jesus. He was not in the inner circle of Apostles, but he was one of the group of people who followed the Rabbi [teacher] from place to place to hear him speak and to see what miracles might be performed. Perhaps he is the young man described as running away when Jesus was captured, Mark 14:51-52. Mark was one of the ’70 disciples’ who were sent out to preach after Pentecost. While he traveled with Peter, he heard Peter’s account of being one of the Apostles from the start. Mark eventually wrote these down in what became the Gospel According to Mark, the 2nd book of the New Testament. Throughout the book, hints are given as to who Jesus really is — but most of the Apostles don’t get it, except for Peter, sometimes. Mark leaves us hanging until the end of the book, where he details the death and resurrection of Jesus. Now the common reader can understand the full story, and that was Mark’s goal. Mark went to Alexandria, Egypt, where he became the bishop. The Coptic Christians trace their origin to him. Centuries after his death, merchants from Venice went to ‘liberate’ his remains. Fearful that the Muslim rulers of the region would not permit the export of the saint’s skeleton, the merchants hid the bones in baskets and covered them with a top layer of pork.

They knew that the Muslims would not touch the ‘unclean’ meat — and it worked! The relics went to Venice and Saint Mark’s Cathedral is their resting place. A mosaic on the front of the church depicts the daring ruse.

The Mediterranean region was ruled by Romans, so breakfast will have ingredients from modern Italy. For dinner, typical foods and flavors of the area and of the time.

Pizza Bake:  130 calories 6.5 g fat 1.5 g fiber 9.4 g protein 8.4 g carbs 93.7 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Forget the cold slice, congealed on a greasy box…. pizza for breakfast just got healthier and more delicious. 

One 2-oz egg salt + pepper to taste 2 Tbsp crushed tomatoes 1 thin slice pepperoni, minced ¼ oz mozzarella cheese, grated ½ oz bell pepper, chopped large pinch Italian herbs 1.5 oz pear OR ¼ cup 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 [70 calories] or lemon in hot water 

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and bell pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, pepper, and herbs, then pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the fruit, and enjoy a healthy taste of pizza for breakfast.

Meze Meal: 297 calories 6 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium  PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

¼ cup white beans ½ Tbsp capers ½ oz marinated mushrooms 2½ oz tomato, cubed generous pinch Greek oregano 2 oz cooked shrimp OR 1-1/4 oz cooked chicken 1 oz mozzerella cheese -OR- 1 oz feta 1½ oz lemon-marinated carrots   marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano with salt. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the protein — seafood or chicken — and arrange on serving plate. Drain the marinade from the jar and pour it over the shrimp/chicken, and mix some with the white beans. Slice or cube the cheese. Plate the ingredients to please the eye. Look at photos of the Aegean Sea….

Luther Burbank

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

To say that Luther Burbank was a plant-breeder would be an understatement. In his career, he developed 800 different plant varieties!! He was born on a farm in Massachusetts on March 7, 1849. As a child, he enjoyed working with his mother in the garden. He bought a small farm where he began to cross-breed plants. This means taking the pollen from one plant and using it to fertilize another plant. If one can control and limit this fertilization, then one can control the characteristics of the resultant plants. Several generations of cross-breeding can lead to plants that are quite different from the originals. Early on, a new plants was the Burbank Potato. One of its virtues was that it was resistant to the Blight which had caused the Irish Potato Famine. He sold the rights to it and moved to land in Santa Rosa, California. There he began breeding in earnest. Vegetables, flowers, grains, grasses, fruits, cactus — all were subjects for investigation. He was not a scientific man, being a bit loosey-goosey about record-keeping. Burbank was about the what-ifs and the results. And he got results: His most famous flower is the Shasta Daisy. His most famous fruit is the plumcot. And his most successful vegetable of all is the Russet Burbank Potato which is the chosen variety for McDonald’s french fries. Don’t blame Luther Burbank if they cause you to gain weight — that one is on you!

What better to eat to celebrate Luther Burbank than plants?! Eat them at breakfast, eat them at dinner — good to eat and good for you.

Ratatouille-Egg Toast 301 cal 6 g fat 4 g fiber 17 g protein 31.4 g carbs 212.4 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF – if using GF bread  Ratatouille, the French vegetable stew, is great with eggs for breakfast. And you can prepare it year-round.

1 piece 70-cal multi-grain bread [Dave’s Killer Bread is great] ¼ cup Mediterranean Vegetables, drained through a sieve  one 2-oz egg Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]   

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Zucchini Fritatta: 280 cal 13 g fat 3.5 g fiber 20.5 g protein 14.6 g carb 296 mg Calcium  GF PB  Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series. This is really delicious and can be prepared any time of year.  HINT: serves two, so save half for lunches or dine with a friend. 

2 two-oz eggs + 2 egg whites ¼ cup low-fat ricotta chesse thyme, salt, pepper to taste 3 oz mushrooms, chopped 2 cloves garlic, minced or pressed ¼ c. onion, chopped ½ pound zucchini, grated 1 tsp lemon juice 2 Tbsp Parmesan cheese, grated 1½ oz mozzerella cheese, grated

Whisk eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes. Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. [OR: spritz two 8” cast iron pans with non-stick spray. Divide the zucchini mixture between the 2 pans, spreading it out and smoothing it down. Pour 100 ml of the egg mixture into each pan, tilting it to distribute the egg evenly.] Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half, if cooking in one pan. Save that half for tomorrow or serve proudly to your dinner companion.

Cem

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

On February 3, 1451, Mehmet II, called the Conquerer, was crowned Sultan of the Ottoman Empire. This is the start of a tale in my family, involving palace intrigue, star-crossed lovers, and wars of religion. Mehmet had two sons and each was given a governorship in his empire. Some advisors in the government had the understanding that the younger brother, Cem Sultan, was the favorite and heir to the throne. When Mehmet died, various courtiers schemed for Cem to rule while others worked for his half-brother Bayezid Sultan. Both had armies and backers, but Cem lost and fled to the protection of Christian knights in Greece. With the hope of trading the prince for concessions in Jerusalem or Istanbul, the knights held Cem hostage and shipped him to France for safe-keeping. He was treated well, according to his noble rank, circulated among society, and nicknamed Zizim. Lightning struck when he met the debutante 16-yr old daughter of a local lord. Philippine de Sassanage was a woman of such remarkable beauty that all the young men wooed her, including Cem. According to family lore, their relationship resulted in a pregnancy. Of course her parents would not permit her to marry a Muslim, so Phillippine was married to another man. [Zizim was moved to Italy.] She named her son Arnulf le Turque, later called le Turk or de Turk. Arnulf did well for himself and his family prospered. His son became mayor of Nimes, but his grandson’s family became Huguenots, followers of the Protestant Calvin, and they removed to the Rhineland. Eventually, following the invitation by Queen Anne to move to North America, the family moved to New York Colony, then to Pennsylvania Colony. There de Turks married a de Harcourt [my family] and also married with the Berthelots [my family]. Thus it is that I am descended from a Turkish Prince. What became of Zizim? In Italy he was a big hit, due to his good looks and exotic background. He was immortalized by artists and joined the retinue of Charles VIII of France in an offensive against Naples. He died in 1495 [pneumonia? stomach flu? poisoning?] and was buried in Turkey with full honors.

Our foods are Turkish, as befits our topic. The breakfast is remarkably good, but then so is the dinner! For both, you will need Gozleme Bread, the recipe for which you will find below. It works well to prepare the dough the night before, then wrap it to keep it fresh. For the breakfast, use 1.6 oz of the dough per serving, roll it out and cook it to go with the breakfast. Save the rest of the dough, uncooked and wrapped well to prevent drying out, to use later in the day to prepare the dinner. That will work very well.

Cilbir:  137 calories 5 g fat 1 g fiber 11.4 g protein 11.6 g carbs 194 mg Calcium   NB: The food values given above are for the meal only, not the optional beverages. This is a very popular breakfast in Turkey and once you taste it, you will see why. Usually I distain a runny egg, but I made an exception for this delicious breakfast. What flavor! [it is pronounced ‘chil-bir’]

1 two-oz eggsPoach 3 minutes in simmering water and remove.
¼ cup plain yogurt
½ Tbsp fresh or 1 tsp dried dill
1 clove garlic, pressed
1/8 tsp salt & pinch black pepper 1/8 tsp paprika
Combine yogurt and seasonings and spread it equally in a shallow bowl or soup plate. TIP: I did this the night before and left it covered on the counter to blend the flavors and so the yogurt wouldn’t be too cold. NB: I also prepared the gozlema bread the night before.
¼ tsp Pul biber OR ¼ tsp Aleppo pepper 1.6 oz gozleme** bread or pide bread Serve the eggs on top of the yogurt and sprinkle the pepper over the egg. Add bread to the bowl.
Optional hot beverageblackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 
Optional cold beverageOptional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

**Gozlema Bread makes six 1.6 oz flat-breads or use larger amounts of dough for filled Gozlemas  1 of 6 sv = 26 calories 0 g fat 1 g fiber 1.4 g protein 5 g carbs 20 mg Calcium

1¼ c white whole wheat flour ½ tsp saltMix in a 1-Qt-sized bowl. 
¼ c water ¼ c plain yogurtCombine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
Divide into sizes for your recipe. Roll on a floured surface into flat breads. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

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 deliciously different. HINT: Serves 2 [two]. The other portion would be a fine lunch on a Slow Day. 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 flour + ½ tsp salt ¼ c water 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. ground lamb
Chop the onion and mince the garlic. Mince the lamb. Saute onion in oil over medium heat 3-4 minsuntil 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 tom puree
½ tsp ground coriander
¼ tsp pepper + ¼ tsp salt ½ tsp paprika 1 tsp ground cumin
3 oz fresh spinach
Chop 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 leaves 1 scallion, sliced ¼ c fresh parsley
¼ c feta
½ c tomato
Chop 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.
olives
Lemon wedges
Spray 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:

1 two-oz eggreduced-fat cottage cheese
reduced fat ricotta cheesefat-free French Vanilla yogurt
peach + blackberries + mushroomsclementine
watercress sauceblack currants or blueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

9 raw East Coast oysters, if serving one chicken breast meat, cooked + carrots
chèvre cheese + saltine crackersrich chicken broth
lettuce + olive oil + fresh herbscelery + parsnips
flavored vinegarwide egg noodles + parsley
Sparkling wine, 5 oz per personSparkling water

Comet Halley

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

The presence of a comet in the sky was an occasion of fear and dread in the olden times. A comet was said to be the soul of the assassinated Caesar in 44 BCE. Another was said to foretell the defeat of the English at the hands of the Normans in 1066 CE. In 1705, English astronomer Edmond Halley [pronounced ‘haa-lee’ not ‘hay-lee’] turned his attention to comets. From researching historic sightings, he noticed that there was a comet seen every 76/75 years. Knowing Isaac Newton‘s work proving that planets orbit the sun, held in place by gravity, Halley proposed that comets were objects that were in an odd orbit around the sun — moving from far away in the solar system to much closer in, and then out again. If he were correct, that comet would be seen again in 1761. He nailed it, and people began to call it ‘Halley’s Comet.’ [To astronomers, it is called ‘Comet Halley.] Another event that coincided with Comet Halley was the birth of Samuel Clemens in 1835. He later said that since he ‘came in’ with the comet, he would ‘go out’ with it. And when Comet Halley returned in 1910, Clemens died of a heart attack.

Like many of his contemporaries, Mark Twain, aka Samuel Clemens, traveled extensively in Europe — sight-seeing, lecturing, taking-the-cure. After one long speaking tour, he longingly wrote a list of his favorite American foods. Two items on that list appear on our menu today — and fine foods they are indeed.

Hoe Cakes with 2 Toppings: 183 calories 5.6 g fat 5.4 g fiber 9.5 g protein 23 g carbs [17.4 g Complex] 44 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF  This recipe harks back to Colonial Days in the American South. Everyone from enslaved people to President Washington ate hoe cakes.  HINT: This recipe makes 6 hoecakes – enough for 2 servings of 3 each.  Originally this would be made with white cornmeal, but the yellow has more nutrition. NB: Hoe cakes were never ‘cooked on a hoe’ by farm workers in the fields. Silly notion. Dear Husband enjoyed this very much and so will you.

3 Tbsp yellow cornmeal – polenta meal would do  2.5 Tbsp hot water Combine by stirring well to make a mush. Let sit for 15 minutes
1 oz egg white
¼ tsp yeast
Stir into the warm cornmeal mush and let sit for 1 – 12 hours. This was 125 ml in volume
2 Tbsp cornmeal
2 Tbsp water ¼ tsp salt
Mix into the cornmeal mush. If you take some up on a fork, it will sit on top with a little batter dribbling through. If it is not like this, add more cornmeal or more water. This was ½ cup in volume.
Using 2 tbsp of batter per cake, drop onto a hot griddle sprayed with non-stick spray. This should make 6 cakes. Cook on both sides. Best if eaten while fresh.
¼ cup raspberries 1 tsp honey one 2-oz eggPut the fruit and honey in a small dish and microwave for 30 seconds. Fry the egg.
Optional: blackish coffee [53 calories] or tea or mocha cafe au lait [65 calories]Plate two of the Hoe Cakes with the egg and the other with the berry syrup. Pour your beverage of choice.

Mussel Feast:  279 calories 12.6 g fat 0.6 g fiber 34 g protein 11 g carbs 117 mg Calcium  PB GF  We love mussels and eat them fresh all summer long. Frozen mussels are available year ’round in many stores and they are good for use with a sauce. HINT: This preparation serves 2 [two].

1 # mussels in shells = 1 quart ½ cup water ¼ c white wine celery, onion, rosemary, thyme, garlic 3 cup salad greens 1/2 oz feta cheese 2 oz tomatoes, cubed 1.5 tsp olive oil + 1 tsp lemon juice

Rinse the mussel shells in case they are muddy. Discard any mussels which are open and do not close when rapped gently on the counter. In a large sauce pan [provide room for an increase in volume as the mussel shells open] bring the water to a boil with the wine and flavorings. Add the mussels, put on the lid and cook the mussels for 10 minutes. With a long-handled spoon, stir so that the mussels from the bottom are now on top. Continue to cook for another few minutes, until all mussels are open. Discard any which refuse to. Strain out the mussels and place in the serving bowl. Pour the broth over all. In a salad bowl, place the oil and lemon juice. Whisk to form a dressing. Toss with the greens and plate with the feta topping. After you eat the mussels, drink the flavorful broth. Tastes like Summer to me. 

Armistice

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

At 5 am, on November 11, 1918, the Armistice was signed. At 11 am, the fighting stopped. The armistice was not a peace treaty, but it was the official end to the fighting of World War I, the Great War. How sad that the Allies in that conflict thought that this would be ‘the war to end all wars.’ Surely, they said, no nation would ever want to go through that experience again! Surely, nations and their leaders would learn to avoid conflict in the future. The actual treaty was signed at Versailles in June of 1919. Unfortunately, the conditions of the agreement sowed the seeds of the next war. Rather than approach peace with the enemy ‘with malice toward none‘ [as Lincoln said at the end of the Civil War in the USA, which is still going on….], the victors imposed humiliating and debilitating conditions on defeated Germany. Blockades and partition exacerbated food shortages. The Allies thought that if they prevented Germany from being able to fight again, that there would be lasting peace. Instead, bitterness and anger built up in Germany during the 1920s, fueled by an economic recession. When the Depression hit in the 1930s, Germany was ripe for the jingoistic, racist demagoguery of Hitler. And the rest is history. How happy everyone was when the cease-fire was signed! How hopeful the world was that war would be banished forever! But the armistice lived up to its name: not peace, but a cessation of fighting for the time being. We need a better plan going forward. “War is not healthy for children and other living things.” True in 1966, true in 1916, true now.

Our menus for the day involve ingredients that might have been available in war-ravaged northern France where the Armistice was signed in a railroad car outside Compiégne, France.

Chevre & Spinach Bake: 132 calories 7 g fat 2 g fiber 9 g protein 9 g carbs [8.5 g Complex] 57 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  This one is really delicious. It makes a little bit of flavor go a long way.

1 two-oz egg 2 Tbsp cooked spinach, drained/squeezed and chopped 2 tsp creamy chevre cheese lemon-dill seasoning + salt + pepper 2 oz pear OR 2 oz apple OR applesauce  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

If spinach is frozen, thaw it in a sieve and press down to remove water. If spinach is fresh, saute it in a little water until limp, then squeeze out the water. Chop the spinach and combine it with the cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the beverages of your choice and plate the fruit. What a nice way to start the day.

Chickpea Ragout:  makes 2-1/4 cups  PB GF  This is from Jacques Pepin’s Fast Food My Way  As written below, this is NOT a vegetarian meal, since it contains chicken stock. With vegetable broth, it becomes vegan and vegetarian.

The entire batch has 484 calories, so divide into appropriate portions: if divided in 2: 242 calories 5 g fat 11 g fiber 12 g protein 40 g carbs 51 mg Calcium if divided in 3: 161 calories 4 g fat 7.5 g fiber 8.6 g protein 30 g carbs 37 mg Calcium if divided in 4: 121 calories 3 g fat 5 g fiber 6 g protein 20 g carbs 26 mg Calcium

½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic, minced 2 cups diced tomatoes, fresh or canned and drained 1½ cup chickpeas, drained and rinsed if canned ½ cup chicken or vegetable stock ½ tsp salt ½ tsp pepper herbs to taste

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

If you wish to add more protein, then you could add chopped hard-boiled egg and/or grated Cheddar cheese. For a one cup serving of ragout with garnish, the food values would be: with 1/4 of a chopped egg: 259 calories 6 g fat 10.5 g fiber 13 g protein 40.4 g carbs 43 mg Calcium with 1/4 oz grated cheese: 270 calories 7 g fat 10.5 g fiber 13.4 g protein 40.4 g carbs 86 mg Calcium with both egg and cheese: 281 calories 8 g fat 10.5 g fiber 15 g protein 40.5 g carbs 93 mg Calcium

Servings for two, with choice of two garnishes.

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

1 two-oz egg2 two-oz eggs  + 1 egg white
1 buckwheat galette70-calorie whole grain bread
roasted green chilis, cannedmustard + 3%-fat ham + milk
pear or appleGouda cheese + herbs
Optional smoothie
optional hot beverageoptional hot beverage

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

2 six” corn tortillas + lime juiceolive oil + onion + mushrooms + garlic + carrots
fish filets + plain yogurt + cabbagepotato + celery + green beans + cauliflower
red onion + tomatovegetable broth + cornstarch + soy sauce + puff pastry
chili powder + ground cuminGouda Cheese + rosemary + thyme + [za’atar]
Sparkling waterSparkling water

Slow Days: Spiced Cauliflower Pasta  

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

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

As Summer turns to Autumn in the Northern Hemisphere, our taste buds seem to want the warmth of spices in our food. “Pumpkin Spice,” anyone? [Which is not derived from an actual pumpkin. It refers to the spices used in pumpkin pie. But I digress.] This pasta dish is excellent. The curious addition of spices tells us that its origin was in Medieval Times. Nobles returning from the Crusades [this is the one good thing to result from the lamentable Crusades] brought with them ‘exotic’ spices: cinnamon, nutmeg, cloves. European cuisine embraced them, often producing daring parings of spices with meat [as in Tourtiere] and vegetables. Of course the tomatoes in this recipe did not show up in Europe until the early 1500s, and they are a good addition. Sicily was a port of call for Crusaders and Lynne Rossetto Kasper is the source of this Sicilian recipe found in her The Italian Country Table.

The mise en place for 2 servings.
Serves 4 — original recipeServes 2 — how I do it
Large head cauliflower florets370 g cauliflower floretsBlanch in boiling water 1 minute. Keep water on the heat.
EVOO
1 cup onion, chopped
salt & pepper
EVOO
½ c onion, chopped
salt & pepper
Film bottom of a non-stick saute pan with oil and heat to medium-high. Stir-fry cauliflower 2 minutes, then add onion and seasoning and stirfry until golden.
Large pinch red pepper flakes
ditto for ground cloves
ditto ground cinnamon
¼ c basil + Italian parsley
2 cloves garlic, minced
4 oil-packed anchovies
3 Tbsp red wine vinegar
Pinch red pepper flakes
ditto ground cloves
ditto ground cinnamon
2 Tb basil + Italian parsley
1 cloves garlic, minced
2 oil-packed anchovies
1½ Tbsp red wine vinegar
Chop the basil and parsley before packing in the measuring cup. Rinse the anchovies. Add these to the pan and cook for 1 minute. Remove from heat.
4 oz zitti/penne per person2 oz zitti/penne per personCook pasta in salted water until al dente.
2/3 cup pasta water
14 oz canned whole tomatoes
1/3 cup pasta water
7 fl oz canned whole tomatoes
Drain and chop tomatoes. Add pasta water to saute pan and scrape up the brown bits. Add tomatoes, and boil until cauliflower is tender-crisp, ~3 minutes.
Reduce heat and add cooked pasta. Stir to blend. Season to taste
¼ pound ricotta salata OR Parmesan
1/3 c pine nuts
2 oz ricotta salata OR Parmesan
3 Tbsp pine nuts
Shave cheese into curls and add to serve hot, topped with pine nuts.
Plated with a nice piece of sourdough bread. You are correct: the pasta is neither zitti nor penne. You don’t have to stay inside the lines all the time.

Camargue

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Senior Accredited Psychotherapist London UK and ketobenefit7 who are now Following.

The Rhone River begins above Lake Geneva [Lac Leman] and flows southward through France to the Mediterranean. At its mouth it is transformed into a vast marshland called the Camargue. If you stopped at ‘marshland’ and thought of Shrek’s swamp, think again. The Camargue is acres of shimmering water, waving grasses, grazing cattle, ‘salt pans,’ mariculture, and rice meadows inhabited by wild white horses, black ‘fighting’ bulls, and hardy people. The Romans were here early on and they taught the people how to harvest salt from the shallows. Rice production grew after a Marshall Plan project to promote the grain in the Camargue. White rice was planted, but over time, the rice grains became red. No one knows why. But did you know that flamingoes are pink because they eat shrimp that eat certain algae? Flamingoes live in the Camargue, along with hundreds of other species of birds. And did you know that Mary Magdelane lived there, along with Sara the Black Madonna? So legend tells us. The Camargue is a magical place, so different from the glitzy tourist spots along the coast that it might be in a separate country. If you can’t visit there, then at least enjoy the food from the Camargue.

The menu for today includes the flavors of the Mediterranean coast and the products of the Camargue.

Olive-Pepper ScrOmelette:  144 calories 9 g fat 2 g fiber 10 g protein 5 g carbs [3 g Complex] 27.4 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  I asked Dear Husband for a new omelette idea, and he suggested these flavors straight out of Provence.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.  ½ oz bell pepper, steamed and diced 1 black olive, pitted and chopped  1/8 oz [by mass] goat cheese/chèvre, diced/crumbled 1 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Whisk the eggs [salt may not be needed due to saltiness of olives]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your optional beverage and take the optional previously-made smoothie from ‘fridge.

Camargue Bowl:  288 calories 4 g fat  10 g fiber 23.5 g protein 29 g carbs 98.5 mg Calcium  PB GF  This meal is all about the flavors and products of the central Mediterranean coast of France, the Rhone Delta: vegetables from sunny gardens, garbanzo beans [introduced by the Berbers], shrimp from the shallows, and Camargue rice from the salt marshes. HINT: This recipe serves 2 [two] and it is worth making the whole thing.

1 ½ cups Mediterranean Vegetables, without chickpeas  1 cup chickpeas 4.5 oz shrimp, shelled, tails removed, cut in ½” pieces if large ½ cup cooked red Camargue rice

Drain and rinse the chickpeas, if canned. Gently heat the Vegetables and chickpeas until warm. Place the shrimp on top. Cover the pan and heat further until the shrimp are cooked, about 6 minutes. Stir in the cooked rice and heat through. Heap the servings into bowls and love it.

The Canaries

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

The Canary Islands lie off the NW shoulder of Africa, 71 miles out to sea. They were first settled in pre-history by unknown people, perhaps fisherman blown off course. The Romans, venturing beyond the Pillars of Hercules, arrived in the 1st century CE and found ruins built by previous settlers. They also found lots of ‘dogs of great size.’ Pliny said that the islands were thus named “Island of Dogs,” or “Canariae Insulae.” Berbers from Morocco called on the islands in 999 CE, but departed. When the Spaniards came in the 1400s, they found a native population living a stone-age life. Eventually the eight islands became the last port of call for Spanish ships headed across the Atlantic or down the coast of Africa. Columbus stopped there on September 6 before sailing West to ‘the Indies.’ Spanish sailors took as pets the little yellow birds that lived on the islands, calling them “canaries.” Back in Europe, the Canary Birds were bred for color and singing ability, and they became the status pet of the rich and famous. In the 1800s, the birds were a fad pet for the masses. Around 1913, John Scott Haldane proposed that small mammals or birds could detect deadly Carbon Monoxide gasses in the air of coal mines. The small animals would sicken or die when the air quality was degraded by undetectable toxic gasses, hence the ‘canary in the coal mine’ as an early-warning system. Today the islands are an autonomous region of Spain. Although the indigenous Guanche language is extinct, Silbo Gomero, a whistled communication method of the Island La Gomera, is being taught in some schools.

The Romans would have recognized the ingredients of our breakfast, and the dinner reflects the tastes of Morocco.

Roman Breakfast: 149 calories 3 g fat 3 g fiber 9 g protein 28 g carbs [21 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  Though my Roman Breakfast is not the morning meal, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1st century BCE. The meal is satisfying and flavorful. Try it.

1 Pan Muffin** OR 0.75 oz whole wheat bread 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz]   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]

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine.  HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium 1 cup Bob’s Red Mill 10-grain hot cereal mix  1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 1/3 cup sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake/pan muffin.  [use 4 Tbsp batter to bake in a muffin tin for Slow Days]

Moroccan Tuna: 278 calories 1.4 g fat 7 g fiber 34 g protein 20.4 g carbs  129 mg Calcium  PB GF  Moroccan spice blend can really add zest to a simple meal. 

4 oz tuna steak [frozen tuna steaks at the supermarket are good]  Moroccan spice blend  or ground cumin or mint 1/3 cup white beans, rinsed and drained   1 slice preserved lemon OR 1 slice fresh lemon per person: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro AND  ½ of a clementine

Rub tuna generously on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all as pleases your eye.