Francois, premier

September 11, 2024March 16, 2025 ~ me ~ Leave a comment

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

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

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

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

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 Tbsp truffle cream ++++ 3 oz melon OR 1¼ oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] ++

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

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

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

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

Famine

September 8, 2024September 7, 2024 ~ me ~ Leave a comment

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

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

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

++ 1 slice uncured American streaky bacon ++++ 6 Tbsp/rounded 1/3 cup Fish Cake mixture** ++++ 2 oz tomato slices ++++ ¼ oz fresh spinach ++++ 1 oz sliced strawberries or 2 Tbsp blueberries ++++Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

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

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

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

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

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

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

Jeune Genevois

September 4, 2024September 3, 2024 ~ me ~ Leave a comment

On the Thursday following the first Sunday in September, one will find a curious local holiday in Geneva, Switzerland: Jeûne Genevois. It means “Genevan Fast Day”, yet oddly, no one Fasts. Geneva has long been a city of Protestants. When the Protestant Huguenots were persecuted in France in 1567, the Genevans held a Fast Day [that is, literally a day of no eating] in solidarity with the suffering of their brethren. After the Saint Bartholomew’s Day Massacre, August 24, 1572, Genevans held another Fast Day, expressing their horror over the event. They made it an annual event. For some reason, plum pie [Tarte aux Pruneaux] became associated with the day, and in time one could eat plum pie on Jeûne Genevois — but nothing else. Eventually, most people forgot about the Fasting, and the holiday, but they kept on eating plum pie on the correct day. In 1966, the City of Geneva declared the day to be a public holiday — banks and schools are closed for sure, but are the bakeries open to sell plum pie? Later in September, the rest of Switzerland holds a “Federal Day of Thanksgiving, Repentance and Prayer”, but Genevans do not observe it. After all, they already had their special day, and ate their pie as well.

Plum Pie has a bit too many calories for a Fast Day, so we will improvise. There will be the beloved plums at breakfast and at dinner. We will not have to improvise or change our Fasting habits: calorie counts will be observed, as well as the holiday.

Plum Crepe: 147 calories… 5 g fat… 2.5 g fiber… 10.5 g protein… 18.5 g carbs… 172 mg Calcium… PB This recipe is the breakfast version of a plum dessert from south-western France, where the plum is the queen of fruits.

+++ 1 sweet crepe ++++ ¼ c plain, non-fat yogurt ++++ 1 Tbsp hazelnut meal/flour ++++ ½ black plum ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Plate the crepe. Stir the nut meal into the yogurt and mound it in the center of the crepe. Pit the plum, and place it skin-side up over the yogurt. Bon Appetit.

Roasted Chicken with Plums: 249 calories… 11.4 g fat… 1.6 g fat … 23 g protein… 12.5 g carbs… 21.5 mg Calcium… PB GF The website uncomplicatedchef.com provided this recipe. Not only is it uncomplicated, but it is easy to prepare. The flavor is wonderful – very European. Be sure to serve it every time the plums are ripe. HINT: This recipe serves 3 [three] on a Fast Day. [Two on a Slow Day]

Here is the entire batch, hot from the oven, to serve 3 diners.

Sv 3	Preheat oven to 400 F.
¾ #/12 oz boneless, skinless chicken thighs +++++ 2 tsp whole grain mustard ++++ salt ++++ pepper	Cut meat into 12 large pieces. Toss these ingredients in a bowl, combine, let marinate 30 minutes.
10 oz black plums = 6 halves ++++ 4 oz/½ red onion, sliced ++++ 1 T fresh rosemary, chopped +++++ ½ tsp allspice ++++ 1.5 T olive oil	In a separate bowl gently stir these together. Drizzle with olive oil and toss to evenly coat.
Marinated chicken	Place chicken on a baking sheet.
Plums + onions more rosemary	Add plums + onions to baking sheet along with extra rosemary. Roast 20 mins, or until internal temp of chicken = 165F.

F-i-L

September 1, 2024August 31, 2024 ~ me ~ Leave a comment

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

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

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

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

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

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

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

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

Ishi

August 28, 2024August 27, 2024 ~ me ~ Leave a comment

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

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

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

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 2 Tbsp/ ½ oz cooked corn kernels ++++ 1 Tbsp chives ++++ 1 oz peach Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

The Balloonists

August 25, 2024 ~ me ~ Leave a comment

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

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

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

One 2-oz egg ++++ ½ oz Camembert ++++ 1 tsp Dijon mustard ++++ grating of nutmeg ++++ 2 oz strawberries OR 1.5 oz apple slices ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

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

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

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

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

Claude Debussy

August 21, 2024August 20, 2024 ~ me ~ Leave a comment

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

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

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

1 galette ++++ 1 two-oz egg ++++ 1 oz/3 Tbsp diced tomatoes ++++ 1 Tbsp/1 oz diced artichoke, canned or frozen ++++ 1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports] ++++ 1½ oz apples or applesauce ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

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

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

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

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

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

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

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

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

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

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

1 two-oz egg = US large	1.5 two-oz eggs
Camembert cheese	corn kernels
nutmeg + Dijon mustard	chives
strawberries or apples	peach
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

150-calorie fajita shell or wrap	left-over beef steak + tomato
roasted garlic + frozen spinach	corn [from the cob!] + basil
plain, fat-free yogurt	canned black beans + red onion
tomato + Parmesan cheese	oil + red wine vinegar
Sparkling water	Sparkling water

The Elements: Earth

August 18, 2024August 16, 2024 ~ me ~ Leave a comment

In Aristotle’s view, the 4 Elements are described by the 4 Properties.

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. The first four made up earthly things, while Ether made up celestial objects: the sun, planets, stars. Items that contained the Earth element had the properties of being cold and dry and solid and heavy. As a Platonic Solid, the Earth Element’s shape was a cube. Rocks and soil were made of 100% of the Earth Element. This is why a rock will fall to the ground if you throw it: the rock returns to its Element. Humans and land mammals were mostly Earth [they walked on the ground and decayed into soil upon death], although they also contained Fire, since they were warm-bodied. The Earth Element was associated with agriculture and fertility; with Autumn and melancholy; with goddesses such as Demeter and Ceres. This is how we got “Mother Earth”. Our planet is named after the Element, because agriculture depended on it. The 4 Elements were such a clever idea, that the concept endured for generations, until it was replaced by the thinking of Paracelsus (1493-1541). Eventually, scientists found out more about chemistry and biology, and the idea of the 4 Elements was discarded.

Foods are described as having an ‘earthy’ flavor. It is deep and rich and savory. Mushrooms and beets form the basis of our breakfast and our dinner, as we savor the flavor of the Earth Element.

Egg-Mushroom Galette/Crepe: 153 calories… 6 g fat… 2 g fiber… 9 g protein… 17 g carbs… 39 mg Calcium… NB: The food values given above are for the plated foods only, not the optional beverages… PB This is yummy. The eggs are creamy, the mushrooms are earthy, and the crepe is nutty.

1 galette/savory crepe ++++ one 2-oz egg ++++ 1 oz mushrooms, chopped ++++ 1 Tbspchives, chopped ++++ 1 tsp thyme ++++ generous dash of granulated garlic ++++ 1 oz strawberry OR ½ oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the galette. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn egg out on the crepe and fold the galette over the egg. Plate the fruit. Sip your beverages and have a very fine day.

Baltic Dinner: 293 calories… 5.5 g fat… 7 g fiber… 6.6 g fiber … 13 g protein… 33 g carbs… 86.4 mg Calcium… GF Believe it or not, this diet dinner is adapted from the book Two Fat Ladies Obsessions. The meal has wonderful Eastern European flavors and is so simple to prepare that once I assembled it in 16 minutes!!

++ 1.5 low-fat hot dogs [I like Hebrew National reduced-fat] ++++ ½ cup canned sauerkraut ++++ ¼ c pickled beets, drained ++++ ¼ c sliced onions ++++ ½ tsp horseradish ++++ 2 Tbsp canned white beans, drained and rinsed ++

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Heat until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Cut hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Kamikaze

August 14, 2024November 18, 2025 ~ me ~ Leave a comment

“Kamikaze” means “divine wind”. To those of the Greatest Generation, the word is associated with Japanese suicide pilots during engage-ments in the Pacific Theater. But the word is more ancient than that, with great historical significance. By the 12th century, the Mongols had taken over China and Korea, and Kublai Khan set his sights on Japan. He sent messages to the emperor, telling him to surrender to avoid invasion, but the powerful shogun intercepted the messages. Infuriated by being ignored, the Mongol leader sent a large fleet of ships to attack Japan in August of 1274. Landing on the shore of Hakata Bay, the Mongols were winning before they went back to their ships to regroup. A typhoon struck that night, and wiped out the fleet. Fearing another incursion, the Japanese built a wall along the landing beach at the bay. Meanwhile, the Mongols were amassing an even larger fleet. In 1281, the armada approached Hakata Bay, but could not land due to the wall. For months, the Japanese scouted the coast for a good landing spot. On August 15, another typhoon wiped our 4000 boats and most of the 70,000 soldiers. The Japanese credited the Shinto deity Rajiin, ruler of thunder and storms — although some say it was Fujin, ruler of the winds, who created a “Divine Wind”, a “Kamikaze”, to save Japan from the Mongols. It worked, for the Mongols never attempted another invasion.

Our breakfast is from Japan, and the dinner is from China. They were combatants, but everyone wins with these meals.

Tamagoyaki with Sumomo: 131 calories… 7.3 g fat… 0 g fiber… 10 g protein… 7 g carbs… 47 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF “Tamago” means “egg” in Japanese. Not surprisingly, this recipe is very similar to Jian Bing from China. Who got it from whom? As eternal rivals, they would probably argue the point. The preferred beverage would be a Japanese tea. HINT: This serves two [2], or save the remainder to eat at room temperature for a later lunch.

3 two-oz eggs ++++ 1.5 tsp sugar ++++ 1 tsp light-colored soy sauce or regular soy sauce ++++ 1 Tbsp water ++++ 2 Tbsp chives, chopped ++++ per serving: ¼ cup sumomo** ++++ 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]

Prepare Sumomo and let it sit. Whisk together eggs, sugar, soy sauce, water, and chives. Pour equal amounts into 4 small bowls. Heat a non-stick pan and spray with cooking oil. Pour one portion of egg mixture into pan, and tip pan so that mixture covers evenly. Cook until top is almost set. Gently nudge one edge of the layer of egg to form a roll. Roll the eggs up completely and move to the side of the pan nearest you. After another quick spritz of oil, add another portion of egg to the pan. Cook until egg is almost set, then roll the eggs up around the first roll that you formed. Continue with remaining egg portions, as the roll gets larger and larger. When finished cooking, slice the roll into 1” pieces. Divide the slices between the plates, and serve with the cucumber salad.

**Sumomo: makes ½ cup = 35 calories… 0 g fat… 0.1 g fiber… 0.2 g protein… 3 g carbs… 5 mg Calcium PB GF Cut a 3” long section of cucumber and use a vegetable peeler to create ½ cup of ribbons of cucumber flesh. Do not cut down to the seeds at the core. Put in a small bowl and add 2 tsp rice vinegar +++ ¼ tsp sugar +++ pinch of salt +++ ½ tsp furikake Stir the ingredients together.

Dumplings Steamed with Bok Choy: 215 calories… 8.5 g fat… 2.5 g fiber… 12.5 g protein… 28 g carbs… 190 mg Calcium… PB Our older son suggested this ‘starter recipe’ to encourage us to prepare Asian meals. NB: the dumplings were purchased at an Asian market and were very low in calories. You will need to have or to improvise a steamer to cook this.

++ 5 Chinese dumplings, pork or chicken ++++ 3-4 oz bok choy ++++ 1 Tbsp hoisin sauce, warmed to liquify it ++++ dipping sauce: 2 oz black vinegar** ++++ 2 oz soy sauce ++++ ** in lieu of black vinegar, combine equal amounts of soy sauce, rice vinegar, and water.

Set up the steamer [mine is a bamboo version which is used with a wok]. Trim the bok choy to remove the largest parts of the center vein, and arrange the leaves on the platforms of the steamer. Put the frozen dumplings on the leaves. Close up the steamer and position it in a dry wok. Add water to the wok so that it rises over the bottom edge of the steamer but not so much that the water level comes up to the bottom tray of the steamer. Bring the water to a simmer. Let it cook for 10 minutes. Mix the hoisin sauce with some water to thin it. Combine the ingredients for the dipping sauce. Remove the bok choy to the plate and drizzle the hoisin sauce over it. Place the dumplings on the plate and serve with the dipping sauce. Despite the low calorie count, this meal is very satisfying. Other vegetables could be added, as long as their steaming time is the same as the other ingredients.

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

1 two-oz egg = US large	1 two-oz egg + curry powder
mushrooms + galette/savory crepe	1 galette + tomato
chives + thyme	artichoke hearts
strawberry or apple	apple or applesauce
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

1.5 reduced fat beef hot dogs	Chicken breast
sauerkraut + canned white beans	Basquaise sauce
pickled beets + onions	Dijon mustard + polenta
prepared horseradish	green beans + snow peas
Sparkling water	Sparkling water

Cleopatra

August 11, 2024August 10, 2024 ~ me ~ Leave a comment

What do you know about Cleopatra? If you are basing it on Shakespeare’s play or the Elizabeth Taylor film, then you are perhaps under informed. Was she beautiful? Maybe. Did she sleep her way to the top? Nope. Was she just another pretty face? No way! Cleopatra VII was the descendant of a long line of pharaohs of the Ptolemaic Dynasty. They were really from Macedonia in Greece, but they had ruled Egypt for 10 generations. When her father died, 20-year-old Cleopatra and her 10-year-old brother became co-rulers. Following tradition, the siblings married — to keep it all in the family. [He died a few years later, and another brother was co-ruler.] As pharaoh, Cleopatra was a shrewd politician and tactician, steering the country through famine and into a stable economy. Her undoing was the fault of the Roman Empire and its succession struggles. Julius Caesar’s government had been threatened by rival Pompey, until the latter was murdered in Egypt at the Ptolemaian palace. The Romans invaded Egypt, and Cleopatra decided to side with the winner. She flirted, and she won his heart. Cleopatra and Caesar ruled together, and had a son, Caesarion. On the side, her brother was challenging her rule, so Caesar disposed of him. After Caesar’s assassination, there was competition between the dead ruler’s son Octavian and his father’s protege, Mark Antony. They divided the empire, with Antony taking the East — and Cleopatra too. They had three children together. At last, Octavian attacked the pair, at sea and on land. Seeing the end was near, Antony killed himself. Cleopatra committed suicide on August 12, 30 BCE, no doubt with poison, rather than an asp. How do male historians deal with strong, capable women? By reviling them as evil, wanton temptresses who corrupt men. Now you know the truth. Take it as you will.

Egyptian peasants ate bread and drank beer made from bread. The nobility ate a wide variety of fruits and dairy products, along with poultry and fish. Our breakfast is made entirely of foods known to ancient Egyp-tians, including the fruit and yogurt in the Berry Lassi. The dinner is similarly full of favorites of that era.

Cleopatra’s Breakfast: 187 calories… 8.5 g fat… 3.5 g fiber… 19 g protein… 33.5 g carbs… 301 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB This meal is based on foods eaten by aristocrats in ancient Egypt. The salty cheese is a good foil to the sweet melon. Be sure to purchase whole-grain pita at 65-75 calories, or cut one to fit our requirements. To add some more Egyptian flavors, serve with the Berry Lassi, even thought that recipe is from India.

Whole-grain pita bread [75 calories or less] ++++ 5 oz watermelon, rind removed ++++ 1 oz halloumi ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] or or Berry Lassi [89 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Put the halloumi on a dry [ungreased] cast iron pan over medium-high heat and cook it until it is browned on both sides. Plate with the fruit and bread.

Cleopatra’s Supper: 292 calories… 7.6 g fat… 5 g fiber… 25.5 g protein… 30 g carbs… 59.4 mg Calcium… PB GF Ancient Egyptian nobles partook of a variety of foods, and four of them appear in this simple but delicious meal.

++++ One 2-oz hard-cooked egg ++++ ½ c chickpeas, drained ++++ 2 deglet noor dates ++++ 2 oz chicken breast, cooked ++++

Dice the egg and chop the dates. Cube the chicken and put everything in a bowl. Dust lightly with salt, and gently mix it all together before serving

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

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

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

Recipes for healthy dieting

Francois, premier

Famine

Jeune Genevois

F-i-L

Ishi

The Balloonists

Claude Debussy

The Elements: Earth

Kamikaze

Cleopatra

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