Vercingetorix

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.

Who was Julius Caesar’s most feared opponent? Vercingetorix, a leader of the Gauls, who lived from 82-46 BCE, that’s who. In 52 BCE, Caesar left Gaul for the winter, thinking that he had sufficiently subdued it in the three years since he had crossed the Rubicon. [ ] It was then that the leader of the Averni Tribe [who gave their name to the Auvergne Region], decided to act. [The Averni were Celts living in Gaul, thus they were Gallic Celts.] Vercingetorix had served in the Roman army, proving himself to be an able cavalry officer, while learning tactics and strategy. The Gallic captain waged a skillful campaign of guerrilla war: cutting supply lines, destroying bridges, making lightning attacks then fading away, stealing weapons, and placing informants in the enemy camp. As his forces earned victories left and right, other Celtic tribes joined until most of them were united under Vercingetorix’ leadership. Thus he is known as the earliest leader of a ‘united’ ‘France.’ Caesar returned to Gaul with his army and took to the field. Finally, he had Vercingetorix and a portion of his men surrounded at the town of Alésia in Burgundy. The Romans laid siege and built war engines to take the walls. The Celts resisted but had only one month’s food supply. A rescuing army could not break the siege and retreated. The Romans built a wall outside the wall of the town. Starving women and children came out of Alésia, asking to be taken into slavery rather than starve. The Romans left them there, and they starved. Eventually, the city was taken after Vercingetorix, in full armor, rode into the Roman’s camp and surrendered. His noble bearing and bravery was said to have moved some of the Italian conquerers. Caesar hauled the Celt back to Rome and imprisioned him. The last time he was seen in public was in 46 BCE, when he was exhibited during a victory parade. Soon after that, Vercingetorix was executed, probably by strangulation. A few years later, Julius Caesar would also be murdered.

The Gallic Celts lived close to the land, farming, foraging, and hunting. Our meals today involve vegetables and mushrooms and eggs, all ingredients in the Gauls’ larder.

Roasted Vegetable Bake: 157 calories 7 g fat 2 g fiber 8 g protein 7 g carbs 74.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.

1 two-oz egg 2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce 1/8 oz Gruyere cheese, grated 1½ Tbsp marinara sauce  2 oz strawberries  or peaches 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]

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion that delicious fruit, and enjoy a healthy, yummy start to your day.

Mushroom Tart: 268 calories 10 g fat 3 g fiber 22.6 g protein 16.4 g carbs 241 mg Calcium  PB GF – if you substitute 25 calories of GF bread   The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. Mushrooms are so traditional for Autumn, whether foraged or purchased.

1 small clove garlic ¼ cup leeks, white and/or green parts, sliced 6 oz mushrooms, cut into chunks or slices 2 Tbsp white wine two 2-oz eggs ¼ cup fat-free milk ¼ cup Gruyere cheese, grated ½ cup lowfat cottage cheese, drained 1¼ oz carrots ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare the carrots and slice the Sandwich Thin, toasting it if you wish. A tasty Autumn meal.

Michaelmas

How this Fast Diet Lifestyleworks: 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.

Michaelmas gets its name from the Feast of St. Michael on September 29. In a time-sharing move, the Church calls the day The Feast of Saint Michael and All the Archangels. In addition to being a day for the angels, it was one of the four Rent Days in Old Europe. As a serf, you paid your rent in farm goods — grain, eggs, fruit. But the traditional and best payment was a goose. Of course the Lord of the Manor had to pay his liege lord, so some of those geese got passed up the line a few times until someone sat down to a large feast of roast goose. Eating goose on Michaelmas, or lamb in Finland, ensured prosperity for the coming year. All over Europe there were ways to celebrate Michaelmas: The house was decked with Michaelmas Daisies [England], the carrots were dug and stored [Scotland], the breastbone of the roast goose was examined to predict the winter’s weather [Pennsylvania Dutch], you invite many guests for dinner [Ukraine], the sheep are brought in from summer pasture [Hungary], hold parades and processions [Spain, Portugal], and eat waffles [France]. Who was Michael to deserve all this honor? He was the commander of Heaven’s Angelic Army and the one who would judge the souls of the dead on his scales. Milton tells us that Michael cast Lucifer down from Heaven, in Paradise Lost. He ended a Plague in Rome, and he is the patron of Mont Saint Michel in France.

Autumn is the time to kill the livestock before winter, so we will have ham for breakfast. At dinner, chicken or turkey can stand in for the Michaelmas Goose. Be sure to eat a few blackberries at breakfast and put a few dashes of ginger powder on the meat at dinner.

Ham ScrOmelette: 145 calories 7.6 g fat 0.5 g fiber 12 g protein 5 g carb [4 g Complex] 45 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  Here’s another classic of the breakfast table.

1½ eggs per person 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 oz ground or chopped ham 1.5 oz melon or 1.5 oz apple herbs to taste  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]

Chop the ham, slice the fruit, brew your beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Pour your beverages, and you are off to a good start to your day.

Chicken/Turkey Dinner: 284 calories 4.5 g fat 9 g fiber 31.6 g protein 34 g carbs 58 mg Calcium  PB  Perfect use for left-over roasted chicken or turkey breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!

4 ounces roasted breast meat, without skin ½ cup/3 oz green beans 2 oz carrots, sliced as coins 2 pieces Finn Crisp crackers  ½ cup sliced strawberries.

Warm the cooked meat or not, according to your taste. Cook the vegetables and plate with the meat and crackers. Enjoy those strawberries as a sweet conclusion to the meal.

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

1 two-oz egg + Worcestershire1.5 two-oz eggs 
Gruyere cheese + strawberriesHaggis mixture
roasted vegetablescoriander
marinara sauceblack pepper
Optional smoothieoptional smoothie
optional hot beverage optional hot beverage

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

2 two-oz eggs + Arnold Sandwich Thin Gozleme bread + ground lamb 
Clove garlic + Gruyere cheese  + leekstomato + onion
Mushrooms + white wine  + fat-free milkvanilla fat-free yogurt
carrots + Low-fat cottage cheese cider vinegar + garlic powder
Sparkling waterSparkling water

E=mc^2

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 J. L. Bowman who is now Following.

In 1905, Albert Einstein was a young married man with an infant child and a steady job in the Swiss patent office. When most people read that, they think right away ‘underemployed — isn’t that a shame.’ But he liked it that way. He had earned a PhD in Physics and said that the job gave him eight hours a day away from work to be out in nature with his family and to do what he wanted. Also, since the job was not demanding, he could while away the work hours thinking about whatever he wanted. And what he wanted to think about was physics. Galileo [see Feb. 14, 2012] and Newton [see 24 Dec. 2017] had laid the foundations of physics in the 1600s and nothing new was to be said. Lol. Einstein had been pondering relativity since he was 16 years old. Relativity involves how one person views a moving object relative to how another observer sees it. On September 26, Einstein published his first paper on the topic of relativity. An article in the Smithsonian describes it well and is worth reading. The most important idea in the paper is represented by the famous equation E = mc^2, which reads as “Energy [E] equals mass [m] multiplied by the speed of light [c] multiplied times the speed of light.” What does that mean? It shows the relationship between an object’s mass and the amount of energy it contains. This explains why the explosion of a single atom can release a lot of energy, and why when an atom bomb goes off, a huge amount of energy is given off. Thus Einstein previewed the Atomic Age of energy-production and of warfare. The equation also explains why an object, like the Starship Enterprise, could never travel at light speed. This is because as an object of mass speeds up, the faster it goes, the more energy is needed. At that rate, it will never achieve Warp 1, let alone faster than light speed which is 299,792,458 m / s. So it was that Einstein’s paper introduced us to the use of atomic power and to the age of space travel — in 1905, when people were still traveling by horse and had been using electricity for only a few years! He was indeed ahead of his time. And he worked this all out in his head, with his wife  Mileva Marić checking his math and being his sounding board.

Calories are a measure of energy, telling how much heat is released when anything [ex: food] is burned. How much energy is released depends on the type of food and the amount. Thus a jelly doughnut has a different amount of calories from a slice of watermelon. Let’s apply Einstein’s equation to our breakfast: How much energy would be released if all the atoms in our 56 g egg [mass] broke apart? 56g [m] multiplied by c^2 = 5,033,029,001 MegaJoules of energy!! Since 1 ton of explosives produces 4,184 MJ of energy, you get the picture. For dinner, we start with a quarter pound of scallops. I don’t want to do that calculation…..

Za’atar Bake: 140 calories 7.5 g fat 2.6 g fiber 7.5 g protein 11 g carbs 54 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF Za’atar and hummus were made for each other, so combine them with eggs for breakfast. Yummy.

one 2-oz egg 1½ Tbsp hummus ¾ tsp za’atar 1 oz pear/apple   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]

Whisk the egg, then add the hummus and za’atar. Spritz an oven-safe dish or ramekin with non-stick spray and pour in the egg mixture. Bake at 350F. For 12-15 minutes – it should puff and be starting to brown. Prep beverages, plate eggs with fruit. That’s an easy preparation for a fine breakfast.

Curried Scallops: 244 calories 8.4 g fat 5 g fiber 21.4 g protein 12 g carbs 109 mg Calcium  PB GF  Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.

¼ pound sea scallops 2 Tbsp Indian curry powder ½ Tbsp butter cooking spray 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may be on the side. Slice the scallops on the equator so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating both top and bottom. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Place the scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Religions: LDS

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.

On September 22, 1823, young Joseph Smith made a rare discovery near his father’s farm in Palmyra, New York. Smith, who’s family were not church-goers, had been confused by competing messages from preachers at popular revival meetings of the time. So he prayed for enlightenment and was rewarded by a heavenly visitation. When he was 17, the Angel Moroni showed Joseph where to dig on a wooded hill-side, thus revealing golden tablets inscribed with a strange language. Over the next few years, Smith translated them with the help of his wife Emma, gave the tablets back to Moroni, and published the Book Of Mormon in 1830. Many readers were excited by the book which declared that the existing churches had been corrupted over the millennia and that Smith’s new church, The Church of Jesus Christ of the Latter-Day Saints, officially organized in 1831, would get back to the original ideas of Jesus and the Apostles. Searching for a New Jerusalem, the good-looking, charismatic Smith lead his growing flock to Ohio, then to Missouri in 1837. The influx of thousands of new residents made the locals feel that they were under attack. Also, the ideas of the new church seemed too strange to non-believers: were they replacing the Bible? did they worship Jesus or Smith? Smith had a revelation that the supreme state for a man was marriage, therefore a man needed many wives — some spiritual — to be united in Heaven — and some physical on Earth. His wife was accepting of the first four wives, but changed her mind and later denied that Smith had the 30-40 ‘wives’ that history claims. From Missouri, the Mormons went to Nauvoo, Illinois, where they founded a thriving city larger than Chicago. Again there was resistance and resentment from non-believers. Smith was arrested along with his brother Hyrum. Before their trial in Carthage, Illinois, a mob broke into the jail cell and killed them. Church leadership was assumed by Brigham Young who decided to take the group into the West where they could live undisturbed. In 1847, tens of thousands of the Saints crossed the plains to settle near Great Salt Lake, now called Salt Lake City, Utah. Members are well-known for giving 10% of their income to the church; for abstaining from drugs, tobacco, alcohol, and caffeine [including soft-drinks]; and for their missionary work. Due to member’s practice of baptizing deceased ancestors into the church so that they may be together in the after-life, there is great interest in genealogy. Ancestry.com is owned by Mormons but is unaffiliated with the church. The LDS has 16+ million members world-wide. They officially ended polygamy in 1895.

The Latter Day Saints went very far West, so our breakfast will be based on a “Western Sandwich.” Out West, where the buffalo [American Bison] roam, it makes sense to enjoy a bison burger for dinner [in the winter]. Smith’s Word of Wisdom specified that church members were to eat a diet heavy in fruits and vegetables, eating meat/poultry/fish sparingly or only in the winter when fresh produce was scarce.

Western ScrOmelette: 140 calories 8 g fat 2 g fiber 10 g protein 8 g carbs [7.4 g Complex] 54.5 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without all the bread.

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 to store in the ‘fridge for next week.  2 tsp catsup, made without corn syrup 1½ Tbsp green pepper 1 Tbsp chopped onion ¼ cup raspberries OR 3 Bing cherries  Optional: herbal tea or lemon in hot water [no caffeine] Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories]

Prepare the beverages of your choice. Chop the green pepper and onion, and put them in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the vegetables. Salt and pepper to taste. Plate the fruit and tuck in.

Bison-Bean Burger: 304 calories 12.6 g fat 7.5 g fiber 24.7 g protein 27 g carbs 175 mg Calcium  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

1 Bison-Bean burger patty 1 slider bun @ 90 calories  1 oz tomato slice ½ c coleslaw

Bison-Bean Burger PattiesYield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drainedBlitz in food processor to break up, then scrape into a bowl.
1# ground bison1/4 c cilantro leaves1 oz eggAdd these to bowl with beans.Mix with hands to combine thoroughly.Form into 3.5 to 4 oz patties and put on a metal tray.
Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

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

1 two-oz egg1.5 two-oz eggs 
hummus3%-fat ham
za’atarapple or melon
pearherbs to taste
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1/4 pound sea scallops chicken or turkey breast meat, roasted
Indian curry powdergreen beans + carrots
broccoliFinn Crisp crackers
butter + white winestrawberries
Sparkling waterSparkling water

Edith Wharton, Designer

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.

Edith Jones Wharton, in her many novels, wrote about ‘designing women’ who schemed to achieve their own ends. In her own life, Edith was an accomplished designer of interiors, landscapes, and architectural details. It started at an early age. One of the things that the young Edith Jones disliked about her mother was her decorating style — full-blown Victorian over-stuffed decor. After travels in Italy, Edith came to love simple, classical design elements. In 1897, Wharton collaborated with architect Ogden Codman on one of the first design manuals: The Decoration Houses. Building by the nouveau riche had reached a point of wretched excess and Wharton wanted to educate them. Get rid of the bric-a-brac, she exhorted, since “Trashy ‘ornaments’ do not make a room more comfortable.” The built-in shelves “filled with good editions in good bindings are more truly decorative than ornate bookcases lined with tawdry books.” Classic good taste should replace tacky kitsch, poor pictures, and bad furniture especially because of their effect on children: “[they] may, indeed, be fittingly compared with a mental diet of silly and ungrammatical story-books.” Her motto of “The supreme excellence is simplicity” was put to the test when she designed a country house that her husband and she could share in Lenox, Massachusetts. ‘The Mount‘ was planned with Codman [until they had a falling out] and completed in 1902. There, Wharton put all her decorating ideas into practice and the result is stunning. Although she drew from many styles, Wharton’s respect for Italianate features [rusticated corners and arched windows] shows in the house’s exterior and in the formal gardens which she planned. The interior rooms are light and airy and elegant — everything that late Victorian style was not. Unfortunately, divorce caused Edith to sell her beloved house in 1911. It has been restored and is open to visitors. Having been there, I would go again to be enlightened by Edith Wharton’s style.

For her love of Italian landscape and architecture, a breakfast involving a very Italian vegetable: zucchini. For dinner, a classic meal of the Gilded Age. You don’t have to be a Robber Baron to enjoy Lobster Thermador.

Zucchini Bake: 122 calories 6 g fat 2 g fiber 10 g protein 8.5 g carbs 88.5 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesPB GF  Fine breakfast for a summer day.

½ cup/1½ oz zucchini, sliced/grated, cooked 1 Tbsp fat-free cottage cheese, drained one 2-oz egg 1½ tsp Parmesan cheese, grated pinch garlic powder pinch herbes de Provence pinch cayenne pepper 1 oz pear OR ½ cup sliced strawberries -OR- 3 oz fresh strawberries 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]

Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Drain it in a strainer, then transfer to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and garlic. Whisk the egg and stir into the cheese/zucchini mixture. Spritz a ramekin with non-stick spray and pour in the egg mixture. Bake at 350F. For 12-15 minutes – it should puff and be starting to brown. Prep beverages, plate the eggs with the fruit, and there you are: enjoying summer’s bounty.

Lobster Thermador: 269 calories 13.4 g fat 5.5 g fiber 29 g protein 18.4 g carbs 130.5 mg Calcium  PB GF  Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.

¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Bechamel sauce [I always keep bechamel sauce frozen in small amounts.] ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans   OR Side Salad with tomatoes Dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Agatha Christie

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.

When Agatha Miller was born in Torquay, Devon, England on September 15, 1890, no one could predict the effect she would have on literature. She was raised in moderate wealth as a solitary child. Despite her mother’s idea that she not learn to read until age eight, Agatha taught herself when she was four. From then on she read voraciously — children’s books, and classics of English authors appropriate to her age. Finally, at age 12, she attended a boarding school — and left because she chafed at the routine. Agatha loved writing stories and amateur theatricals. In 1914, after a brief courtship, she married Archibald Christie, who went off to war and worked his way up through the ranks. He encouraged her writing. In 1920, Mrs. Christie published The Mysterious Affair at Styles, introducing the sleuth Hercule Poirot. He appeared in 15 books plus a play and short stories until 1937. Next, Tommy and Tuppence made their debut, as a chippy young couple around the author’s age. Miss Marple appeared in 1930, and became perhaps her most memorable character after 12 books and numerous stories through to 1976. Agatha Christie learned the apothecary’s trade and during both World Wars she worked in a hospital dispensary as her contribution to the war effort. Readers will appreciate that more than half of the murders in Christie’s books are by poison, ‘the woman’s weapon,’ showing that she learned her craft well. In December of 1926, Mrs. Christie was the subject of a famous mystery. She disappeared for 11 days, traveling around England under an assumed name. Some said it was a publicity stunt, others said it was a psychotic break caused by her mother’s death and her husband’s infidelity [her assumed surname was that of her husband’s paramour]. She never spoke of it. A brief courtship resulted in marriage to an archeologist, Max Mallowan who was several years her junior. With him she went on annual digs throughout the Levant. She wrote, he dug, she helped to catalogue and preserve the artifacts, and together they had a good life. Her accolades were many; her book sales were staggering; her play The Mousetrap set records. Her writing as ‘Mary Westmacott’ produced four more best-selling novels. My favorite is Absent in the Spring in which no murder occurs, yet the protagonist’s life is dismantled as she reflects on how she has interacted with her family. The Queen of Crime died in 1976 and her family handles her merchandizing.

When we think of a book by Dame Agatha, our inner eye sees a charming English village dominated by a church and the manor house. The murder has taken place in the manor house and of course the butler did it — or did he? Our menu today is typical of meals at the manor, before the mayhem started.

Ham & Mushroom ScrOmelette: 151 calories 8.5 g fat 2 g fiber 12 g protein 5.4 g carbs [4.5 g Complex] 56 mg Calcium   PB GF  These flavors go together so well that it would be a shame not to enjoy them at breakfast.

1½ eggs per person 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.  ¾ oz mushrooms, chopped 1/3 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced] fresh herbs 2 oz pear OR ¼ cup raspberries OR 2 oz applesauce   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]

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit and brew your optional hot beverage. What a treat!

Pheasant Casserole: 250 calories 9.5 g fat 5.4 g fiber 22.5 g protein 21.6 g carbs [19 Complex] 86 mg Calcium   PB  This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the 18th century, when whole partridges were stewed with onion, carrot, and cabbage for 2.5 hours and served on thick slices of bread. Well, this is a modified version and it is delicious. This uses left over cooked pheasant meat and works well. You could substitute cooked turkey or chicken.

2½ oz cabbage, sliced 1-1½ ” thick 1½ oz baby carrots, cut in half lengthwise ¼ oz onion, cut in rings [which I forgot to put on the top] 2 Tbsp chicken or pheasant gravy 2 oz pheasant meat, cooked and taken off the bone ½ Arnold Multi-Grain Sandwich Thin

Prepare the carrots, cabbage, and steam them for 25 minutes until the carrots are tender. If the cabbage is not yet done, leave it in the steamer with the lid on but off the heat until needed. Warm pheasant meat in the gravy + 2 tsp of the water from the steaming-liquid. Warm the Arnold Thin in the toaster oven. Plate the bread. Spoon a tablespoon of gravy on top. Place the meat atop the bread. Stir the warm vegetables into the warm gravy and plate them. Put the raw onion rings on top and pour any remaining gravy over the meat.

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

1 two-oz egg + zucchini1.5 two-oz eggs 
garlic powder + low-fat cottage cheesegreen bell pepper + onion
Parmesan cheese + cayennecatsup, no corn syrup 
pear/strawberries + herbes de Provenceraspberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

lobster meat + heavy cream + Bechamel sauceground bison meat + egg
Dijon mustard + flat-leaved parsleycilantro + canned black beans
Green beans or Side Salad with tomatoescoleslaw
raspberries + peaches for dessertslider bun, 90 calories
Sparkling waterSparkling water

Pheidippides, Marathon messenger

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 Highwaypay who is now Following.

Everyone knows the story of the Battle of Marathon, which happened in September of the year 490 BCE, and of the messenger who raced the 25 miles to Athens with news of the outcome. Famously, he arrived, panting, at the Acropolis, announced the victory, and fell over dead. And people know that his name was Pheidippides. Or was it? Pheidippides was one of Athens’ professional couriers, a hemerodrome, or ‘day-long runner.’ In ancient Greece, the best way to communicate between city states was to send a runner with a message. Φειδιππίδης [his name in Greek] was one such man. When the Persians landed on the shores of Greece at field planted with ‘marathon’ — what we call fennel — the Athenian solons sent the 40-year-old Pheidippides to Sparta to ask for help. He ran the 150 miles in under 35 hours and delivered the message. The Spartans agreed to help, but would not start out for six days, as their practice was to fight by full moon. Since Athens needed to know that, Pheidippides had a meal and a nap and set out for Athens again. Thus he ran an ‘ultra-marathon’ — 300 miles/246 km — in four days. Sometimes he was running in his sleep and famously he had an exhaustion-induced vision of the deity Pan. All of this was recorded by the historian Herodotus who famously wrote about the Persian War. After the Greeks defeated the Persians, someone had to tell the home crowd, so a runner was sent, with the well-known result. But was it Pheidippides? Plutarch, writing much later, said that it was Thersippus. The 1879 Robert Browning poem names Pheidippides as the messenger, but omits the prior trip to Sparta, which was much more impressive. Organizers of the Modern Olympics in 1896, loving the romance of the fallen courier, included a 26.2 mile/42 km race called the Marathon. Maybe they thought the racers would die. The rest is history, as marathons are run all over the world, along with ultra-marathons and triathlons.

Our breakfast echoes the flavors of the Mediterranean, and provides protein for healthy muscles. Since modern marathoners like to ‘carbo-load’ the day before a race, our dinner involves a healthy pasta. In truth, hemerodromes ate figs, olives, cured meats, and a honey-sesame paste to keep them going.

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Oh! Those sunny flavors!

one 2-oz egg 1 Tbsp chevre cheese 4 Tbsp Mediterranean Vegetables without chickpeas  salt + pepper large pinch of Herbes de Provence 2 oz melon   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 caloriesOptional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your optional warm beverage, shake and pour the optional smoothie, plate the melon. A fine way to start the rest of your life.

Tortellini with Black Kale:  182 calories 7.6 g fat 3 g fiber 8 g protein 23 g carbs [7.4 g Complex] 164 mg Calcium   PB  Quick, unusual, and good tasting. Dear Husband approved and he ususally says he doesn’t like kale. The recipe comes from theKitchn.com  TIP: This recipe serves 2 [two]

Here is a serving variation: combine the cooked kale with the cooked pasta and the tomatoes, stir, and top with grated Parmesan. The whole-grain bread adds calories and fiber.

56 g dried cheese & spinach tortellini = 210 calories [Barilla brand is good] 3 oz black kale 2 clove garlic 1 tsp olive oil red pepper flakes black pepper ½ tsp kosher salt 2 tsp lemon juice 4 oz tomato 2 Tbsp Parmesan cheese optional: 1 oz whole-grain bread

Preparation for the Kale for two people:

3 oz kale, preferrably Black aka Tuscan or dinosaur KaleUse your hands to pull the kale leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
1 tsp olive oil 2 cloves garlic
pinch red pepper flakes
Heat oil in large, wide, high-sided sauté pan over medium heat until shimmering. Add garlic and red pepper flakes and cook, stirring, until fragrant, about 1 minute (do not let the garlic brown).
¼ tsp kosher salt pinch ground pepper Add kale a few handfuls at a time, stirring as it starts to wilt, until all of the kale is added. Stir in the salt and pepper. Cover and cook, stirring occasionally, until the kale is just tender, about 5 minutes.
2 tsp Lemon juiceTake off heat, stir in the lemon juice, and plate.

For the Dinner: Bring a quart of salted water to the boil. As the kale is almost cooked, add tortellini [56 g (2/3 cup) to serve TWO] to the water. Cook 10 minutes, then drain and return to the pan. Add 2 oz diced tomatoes per person and 2 Tbsp grated Parmesan cheese. Stir gently until tomatoes are warmed through. Place the pasta in the center of the plate and arrange the kale around it. Pour any remaining sauce over the pasta.

Religions: the Shakers

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.

Manchester, England [June 23, 2021] was not only a product of the Industrial Revolution, it produced one of the most successful Utopian societies in the United States. The Quaker meeting in Manchester took aspects of the French Camisard Protestants, who had fled to England, and developed a belief that churches did not need preachers or a ‘service of worship.’ Rather, individuals could receive revelations and visions which would tell them how the group should evolve. As mainstream Quakers dropped the shaking motions which gave them their nickname, the group in Manchester retained the practice. When they formed as separate group in 1742, they called themselves the United Society of Believers in Christ’s Second Appearing, but the world called them ‘shaking Quakers’ and then Shakers. One of the early members was Ann Lee, a blacksmith’s wife who had worked in the textile mills since childhood. Her’s was a miserable marriage, marred by the death of her 4 children and her husband’s drunkenness. In 1770, she became the group’s leader. Four years later, she and seven followers [plus her husband] departed to America, determined to start a utopian living style that would be a Paradise on Earth. In Watervliet, New York, they founded their settlement: it was lead by one man and one women, since the sexes were equal. There was no marriage and no sex, all members living in two wings of the main house — men on one side, women on the other, each with their own staircase. Work and products were shared equally. Men worked heavy labor jobs in rotation: one week of stock-keeping, one of agriculture, one of building. Women did domestic chores in rotation: some days one would spin, other days work in the bakery or laundry. No one was locked into a job for life. Everyone was free to contribute an idea about anything. One day a woman noticed men working with a cross-cut saw. She went to the kitchen and cut a toothed-edge on a pie plate, thus inventing the circular saw. As the settlement prospered, local families came to join, since this communal way of life had appeal to struggling farmers. They gave their lands and livestock to the group, expanding the group’s wealth and productivity. In this way, the Shakers grew in population. Children were educated and had a free choice at age 21 to stay or to go. The Shakers also provided a social safety net for orphans. Mother Ann Lee died on September 7, 1784, just as Shakerism was beginning to catch on. They were known for their plain clothing and the singing and dancing at worship. By the end of the 1700s, there were 10 communities in the North-East. In the early 1800s, new groups were formed in Ohio, Kentucky, and Indiana. But after the Civil War societal and economic changes caused fewer men to join and by the early 1900s many villages had closed. There are only two Shakers remaining today, in Maine, but the legacy of inventions, distinctive architecture, and elegant furniture are testaments to their innovation and work ethic. “Hands to work and hearts to God,” said Mother Ann. Several historic sites are open to give a view of the unique Shaker lifestyle. They are well worth a visit.

Shaker cuisine was simple, good, and close to the land. They raised and processed all the food that they ate, flavouring it with herbs and fruits from their gardens. Our meals today incorporate those principles.

Ricotta-Herb ScrOmelette: 253 calories 7.5 g fat 0.7 g fiber 13 g protein 5.4 g carbs 61.5 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Easily prepared with ingredients on hand.

1 ½ 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 low-fat ricotta cheese, drained in a sieve overnight, if necessary 3-4 Tbsp fresh herbs – any ones you have – chopped salt & pepper 1.5 oz applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the cheese and herbs into the eggs. Scramble or cook as a folded omelette. Enjoy with the beverages of choice and applesauce.

Zucchini, Stuffed:  300 calories 6 g fat 5.4 g fiber 29 g protein  25.5 g carbs 141.5 mg Calcium   PB GF  This Summer favorite is easy to prepare and very easy to eat.  HINT: this recipe makes enough for 2 [two] servings 

1 pound Zucchini = 3 slim eight-inch zucchini OR use one larger zucchini 4.5 oz chicken, cooked ¼ tsp olive oil ½ cup onion, chopped 1 clove garlic ½ cup cooked brown rice 2 Tbsp Parmesan cheese, grated ½ tsp salt + ¼ tsp paprika + ½ tsp dill weed + black pepper 2 Tbsp tomato juice, purchased

If using small squashes: Poach the whole zucchinis in simmering water for 3 minutes, then remove. Slit each one lenghtwise and scoop out the insides to leave a thin-walled boat.  If using large squash: Cut the zucchini in half and scoop out the insides. Then poach the zucchini in simmering water for 3-4 minutes, then remove. Chop the zucchini insides. Cook in olive oil and non-stick spray with the onions and garlic. Mince the chicken. Combine the contents of the saute pan with the chicken and all other ingredients, except the Parmesan. Spoon into the zucchini boats and use it all up. Sprinkle with Parmesan. Bake at 350 for 20 minutes. Plate and drizzle 1 Tablespoon of tomato juice over each portion.

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

1 two-oz egg + herbes de Provence1.5 two-oz eggs 
chèvre cheese3%-fat ham
Mediterranean Vegetables without chickpeasmushrooms + herbs
melonraspberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

dried cheese & spinach tortellini2 oz cooked pheasant meat + carrots
Black Kale + garlic pheasant or chicken gravy
olive oil + tomatoCabbage + onion
Parmesan cheese red pepper flakesArnold Multi-Grain Sandwich Thin
Sparkling waterSparkling water

Treaty of Portsmouth

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 Amol Sonawane who is now Following.

In January of 1904, Japan and Russia were rattling their sabers over Manchuria. Why? Because Russia wanted to pass through it to trade with China; because Japan thought it should be part of neighbouring Korea which Japan controlled; and because both wanted the natural resources there. Russia moved in extra troops, and Japan had to escalate. In early February, before Moscow knew that war had been declared, Japan attacked the Russian fleet at Port Arthur in a surprise raid — precursor for tactics at Pearl Harbor?? The two nations fought on the land and on the sea. All through 1904 and into 1905 they fought, with a terrible toll of blood and treasure. By late the end of the summer, both nations were exhausted and impoverished. They wanted the war to conclude — but on their terms. The Japanese asked Theodore Roosevelt, President of the United States to arbitrate. Negotiators met for months on the island of New Castle, New Hampshire, near Portsmouth. Everyone stayed and met at Wentworth-by-the-Sea, a grand hotel on the island. The local was splendid, but the way ahead was rocky. Issues at stake were the possession of Manchuria, the possession of Sakhalin Island, access to warm-water ports [for Russia], and what war reparations would be paid [by Japan]. Roosevelt popped in and out of the deliberations, making useful suggestions, and eventually everything was settled. Nobody ‘won’ the war and nobody was happy with the Treaty of Portsmouth which was signed on September 5, 1905, at the Portsmouth Naval Shipyard. The two nations divided the island and Manchuria, and no one payed any money. Impoverished Russia saw riots in 1905, and protests rocked Tokyo because of the treaty. American prestige was raised when President Roosevelt received the Nobel Peace Prize for his work, but relations with Japan were weakened. Wentworth-by-the-Sea is open for guests and it is a lovely place. Portsmouth is proud of the important treaty that bears its name, and there is an excellent display about the Russo-Japanese War at the John Paul Jones House in the city. History buffs and military enthusiasts will enjoy it.

Meals in honor of the treaty come from the nations of the antagonists: a very typical Russian breakfast and a simple sushi dinner from Japan.

Mushroom Smitane Scramble: 147 calories 7.5 g fat 1.5 g fiber 11.5 g protein 9 g carbs 67.4 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  A recipe from Craig Claiborne’s NYT International Cookbook inspired this breakfast of Russian flavors. 

1½ 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 chopped scallion ½ oz mushrooms, chopped 1 Tbsp plain, fat-free yogurt big pinch paprika big pinch marjoram 1½ oz pear   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]

Spritz a non-stick saute pan with non-stick spray. Put the mushrooms and scallion into the pan over-medium-high heat and cook them until they begin to wilt. Whisk the eggs with the yogurt and seasonings, and pour into the pan. Scramble to your liking, plate with the pear, and pair with the beverage of choice.

Mixed Sushi: 275 calories 11.6 g fat 5 g fiber 16 g protein 28 g carbs 39 mg Calcium  PB GF  Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish or seaweed. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch or dinner another day. Made to be served at room temp.

1 cup brown rice, cooked and cooled  HINT: Make rice the day before and refrigerate or use leftovers from a previous meal  1 tsp rice wine vinegar 1 two-oz egg 1 tsp soy sauce 3 oz avocado, in long slices 1 oz grilled beef, in long strips OR substitute grilled chicken 2 oz smoked salmon, in long slices 2 oz cucumber OR zucchini, cut in long slices 2 spears asparagus

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut egg into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

Saint Giles

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.

 Αἰγίδιος was born in Greece, part of the Eastern Roman Empire, around 650 CE. His life may or may not have occurred, but his story is a good one. He joined the church as a young man and, according to the legend, he sought the life of a simple hermit. This was not possible for him in Greece, so he moved to Marseille, a former Greek port in Provence [France], then a part of the Frankish Empire. There his name turned into Giles/Gilles. Going farther from civilization, he lived in seclusion near what is now St-Gilles near the Rhone Estuary. He ate locally foraged foods and the milk of his friend, a doe [often referred to as a hind]. When the hind was pursued by the local headman [called Wamba in the legend] and his hunters, she ran to the safety of Giles’ hermitage. An arrow shot at the deer, struck Giles in the knee [and/or hand]. The headman met Giles and was so impressed by his patience and humility that he gave Giles land on which to build a monastery. The arrow wound left Giles with a limp, making him a Patron of the differently-abled. A chapel was built in the 7th century, but was not named for St. Giles until the 900s. It can be seen today with its 12th century exterior, although the interior was remodelled often. The saint is said to be buried in the crypt, although other churches claim that honor too. Giles became a popular saint after his death around 710 CE. He is considered to be one of the Holy Helpers, and his story is an excellent example of living gently with nature.

For his supposed Greek origin, a breakfast with cheese — in honor of the milk of the hind. For dinner, a meal without meat, befitting a Christian vegetarian like Giles. You can eat like a saint on his Feast Day, September 1st.

Greek ScrOmelette: 152 calories 9 g fat 0.6 g fiber 12.6 g protein 4 g carbs [3 g Complex] 88.5 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Feta cheese is such a lovely ingredient — we should use it more often.

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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week.  0.37 = 3/8 oz feta cheese, reduced fat 1 Tbsp tomato puree [not tomato paste] large pinch of cinnamon + of oregano 1 Tbsp pomegranate seeds –OR– 1¼ oz applesauce sprinkled with cinnamon -OR- 1¼ oz apple  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]

Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. OR Whisk the eggs and pour into the pan. As soon as the bottom of the eggs sets, spread the cheesse-tomato-seasonings on top of the egg. Scramble or cook as an omelette. Prepare the beverages and spoon out the pomegranate/apple for a real taste of Greece.

Galettes w/ Mediterranean Vegetables: 266 calories 7.6 g fat 6.5 g fiber 16 g protein 35 g carbs 282 mg Calcium  PB  This simple meal comes together in no time flat. [It does help if your have previously prepared galettes and Mediteranean Vegetables on hand, so keep some handy in the freezer.]

2 buckwheat galettes 1 cup Mediterranean Vegetables with chickpeas 1 oz mozzarella

Gently warm the galettes on a griddle. Warm the Vegetables in a sauce pan, then stir in the mozzarella, and heat briefly. Divide between the galettes and dinner is served.

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

1.5 two-oz eggs + pear1.5 two-oz eggs 
scallion + mushrooms reduced-fat ricotta
plain, low-fat yogurtapplesauce or apple
paprika + marjoramfreshest herbs possible
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cooked brown rice + 1 two-oz egg 1 pound zucchini + paprika + dill weed
avocado + soy sauce + rice vinegar cooked chicken + Parmesan cheese
cucumber or zucchini + smoked salmonolive oil + onion + garlic
grilled beef or chicken1/2 cup cooked brown rice
Sparkling waterSparkling water