Recipes for healthy dieting

Saint James

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

Jacob/James was born to the fisherman Zebedee, so he and his brother John became fishermen too. One day, while mending their nets, Jesus walked by. He called the young men to join him in becoming ‘fishers of men,’ thus James became one of the first apostles. Although he was there from the start, it took a while for James to understand Jesus and his message. James once suggested raining hell-fire onto a town that had been inhospitable. Um, no. James’ mother asked Jesus to seat her two sons on the right and left of his throne, in the mistaken notion that he would hold court in an earthly location, like Caesar in Rome. Nope, wrong again. Yet James was present at many of the great events that are told in the New Testament: keeping vigil in Gethsemane and witnessing the transfiguration. We know that James was beheaded by Herod Agrippa the 1st in Jerusalem, thus his subsequent connection to Spain is tenuous. The most prevalent legend is that he preached in Spain until he returned to the Levant, and that his body was miraculously transported to Galicia for burial after beheading. In the 800s, a hermit heard music and saw lights at night. Referring to the light in the darkness, he named it the ‘campus stellae’ — Field of the Star. It became the pilgrimage city of Compostela when the local bishop found James’ grave and built a shrine around it, the Cathedral of Santiago [Saint James] de Compostela. Since the 9th century, pilgrims from all over Europe hiked across the continent, following el Camino de Santiago: Saint James’ Way. Yearly, almost 350,000 trekkers and pilgrims make the hike, with a scallop/cockle shell badge on their clothing. The scallop shell has become the iconographic symbol of Saint James.

A piquant salsa at breakfast and a dinner of scallops — of course — recall Spain, final resting place of Saint James, and the symbol of the saint.

Salsa Chicken Bake: 281 calories 6 g fat 2.4 g fiber 20 g protein 29 g carbs [25 g Complex] 298 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Salsa for breakfast? Porque no?

Does this make you smile?

1 two-oz egg 1 Tbsp low-fat cottage cheese 2 Tbsp tomato salsa, drained if too liquid dash of salsa verde or green chilis    ½ oz chicken breast meat [from a roast, perhaps], minced chopped or crumbled oregano [Mexican if you have it] 2 oz 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]

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and start to your day in a zesty way.

Scallops with Sun-dried Tomatoes: 285 calories 11 g fat 5 g fiber 28 g protein 29 g carbs 66 mg Calcium   PB GF  Jasper White offers this recipe in his book Cooking From New England. It is simplicity itself to prepare and a delight to eat.  HINT: this recipe serves 2 [two] diners.

When I added the tomatoes to the pan, I threw in a few sugar snap peas for color and crunch.
½ c/¾ oz sun-dried tomatoes Slice each tomato into 4 strips. Put in a small bowl and cover with hot water. Set aside to soak.
½# scallopsTrim off any white tissue. Blot scallops on paper toweling to dry them. If using sea scallops, cut in half along the equator. Sprinkle with salt + pepper.
1½ oz red lentil pasta Cook as package directs. Drain, saving some pasta water.
1 Tbsp olive oil 1 Tbsp garlic, choppedHeat a saute pan until hot, then add oil. Immediately add scallops in one layer and garlic. Count 30 secs and turn scallops.
1 Tbsp lemon juice
1 tsp butter
1/4 c pasta water		Count 30 seconds, and add drained tomatoes, butter, and pasta water while stirring. 
If using sugar snap peas, add them now.
1.5 Tbsp parsley +/or basil, choppedCount 30 seconds and add the cooked pasta. Heat through and add herbs. Ready to serve.

Limbourg Brothers: July

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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.

The Limbourg Brothers — Pol, Herman, and Jannequin — did not set out to revolutionize art in the 1400s, but they did. Born in the Rhine Valley of the Netherlands to a wood sculptor and his wife, the sister of a painter, they apprenticed with their uncle, then with a goldsmith in Paris. Their uncle came into the employ of the Duke of Bourgogne, Duc de Berry, and so did the three brothers. By 1408, Pol was so esteemed by the duke, that Duke Jean kidnapped a bride for him from her family in Bourges. Besides designing jewelry and the interior decoration of the duke’s many chateaux, Pol and his brothers created illustrations for devotional books. The most famous was Les Tres Riches Heures, begun in 1410. As a ‘book of hours‘, it contained prayers for each of the eight ‘canonical hours’ of the day. Those pages and others were decorated with exquisite miniature paintings. Furthermore, there are full-page paintings of the months of the year. What sets the book apart are the details of nature keenly observed by the artists. The July illustration is a good example, so take a good look at it. It is time to harvest the wheat crop, and the peasants are hard at work. The ripe heads of grain are a different tint of yellow from the already-cut stalks which are drying on the ground. The distant mountains, although stylized, show rock stratification from which water seeps to feed a stream. In a time when a sky would be shown as a golden backdrop, these artists show a real sky with realistic clouds and a change in hue near the horizon. The Limbourgs were the first artists in Northern Europe to show nature as it really was, and to place human activity as a part of it. During July, go outside often and, like the Limbourgs, become a keen observer of details in nature.

Two meals for July: an omelette of seasonal mushrooms and a cold plate for dinner on a hot day.

Oyster Mushroom ScrOmelette: 138 calories 7.6 g fat 2 g fiber 10 g protein 9.5 g carbs 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  We are fond of oyster mushrooms, Pleurotus ostreatus, so naturallly we are fond of this breakfast. You can forage for them or buy them at the market.

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 oz oyster mushrooms 1 oz red bell pepper 1 clove garlic 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]

Chop the mushrooms, pepper, and garlic. Warm a non-stick saute pan, and spritz it with non-stick spray. Put the vegetables in the pan to cook and to warm while you whisk the eggs with salt and pepper to taste. Pour in the eggs and either scramble them or cook as an omelette. Plate with the pear for a dandy meal.

Chicken Salad Platter: 227 calories 3.4 g fat 5 g fiber 22 g protein 23 g carbs 107 mg Calcium  PB GF – if using gf crackers Chicken salad is an old favorite – for a sandwich or stuffed in tomatoes or on a salad plate. Without mayonnaise, it is much healthier and just as good.

½ cup chicken salad, chez moi** ½ cup Swedish Cucumber salad  5 sugar snap peas, or more 2 cherry tomatoes, or more 3 Finn Crisp crackers

Plate everything in a pleasing arrangement.

**Chicken Salad, chez moi  makes 1 cup ½ cup= 121 calories 3 g fat 0 g fiber 10 g protein 1.4 g carbs 88 mg Calcium   5 oz cooked chicken breast 4 Tbsp part-skim ricotta 2 tsp yellow Sriracha 2 Tbsp cilantro leaves, chopped salt & pepper to taste   optional: 2 Tbsp minced onion 2 Tbsp mined celery Chop, shred or grind the chicken. Combine with the other ingredients. Taste for seasoning, adding more Sriracha if too dry.

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

1 two-oz egg + chicken breast meat white of 1 two-oz egg + sugar 
low-fat cottage cheesebaking apple + applesauce
red tomato salsa + strawberriesalmond slivers
salsa verde or green chilis30-calorie chicken sausage or 20 cals Canadian bacon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

bay scallops + parsley3-oz thick-sliced ham
sun-dried tomatoeslima beans + corn kernels
olive oil + garlicsweet potato + brown sugar
red-lentil pastacanned pineapple
Sparkling waterSparkling water

Giotto, architect

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

Giotto di Bondone was either the last artist of the Medieval/Gothic era or the first artist of the Renaissance. While he is mostly known as a master painter of frescos, one of his most visible creations is an architectural marvel in Firenze/Florence: the campanile of Santa Maria del Fiore. There are many churches and chapels in Firenze, but the cathedral is Santa Maria, so it was designed to dwarf all the others. When it was time to build a bell tower, the City called on one of its best artists: Giotto. The foundation for the tower was laid on July 18, 1334, long after the church was begun in 1296. Giotto designed a structure 15 meters square and 84 meters high. The plan is as if five blocks were set on top of each other: the bottom ones shorter than the ones on top, culminating in the highest and tallest ‘block’, the one with the tall windows. Each block has a different theme: ‘Universal Order and the Story of Redemption’ are shown in bas relief carvings on the bottom block. This is the only one that was completed by the time Giotto died in 1337. The work was completed by subsequent artists, who generally stuck to Giotto’s plan. The 2nd story is decorated with statues of Biblical prophets and patriarchs. The remaining stories have windows with Gothic arches, completed between 1348 an 1359 by Francesco Talenti. Giotto understood perspective better than most of his contemporaries. Each story is slightly wider than the layer below it. That way, the tower does not appear to taper as it rises. This gives it a solidity which is countered by the airy windows. Talenti deviated from Giotto’s plan by replacing a terminal spire with a balconied platform, frequented by sight-seers after climbing 400+ steps. The building is clad with white, red, and green marble, chosen by Giotto to match the near-by Baptistry of Saint John, built between 1059 and 1128. I used to think that the colored marble was too ‘busy’ for my taste, but I have come to enjoy the Gothic love of color and decoration. The campanile is a visual feast and a tribute to the artistry of Ser Giotto.

Tuscans, like Giotto, enjoyed mushrooms, so our mushroom-egg combination would please them. The pate with which it is made is worth the effort of finding/buying the mushrooms. Parma, the source of Parmesan cheese, also has a worthy Baptistry, begun in 1196. Perhaps Giotto visited there, since he worked all over Northern Italy in his lifetime. If you are planning a trip to Firenze, and you have 3 or more days to spend there, I highly recommend the Firenze Card, which gets you to the head of the line for several locations and gives you free entry to most everything for one pre-paid fee.

Mushroom Pate Bake: 151 calories 10.4 g fat 1 g fiber 8.7 g protein 6.7 g carbs [5.4 g Complex] 71 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Mushrooms and walnuts make an amazing spread. With eggs and a tad of bleu cheese, they yield a spectacular breakfast.

1 two-oz egg ½ oz mushroom pate** ¼ oz bleu cheese ¼ c 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] or lemon in hot water

**Wild Mushroom Pate: 1 oz = 70 calories 7 g fat 0.5 g fiber 1 g protein 1.5 g carbs 7.8 mg Calcium From Inn at Saint Peter’s, this recipe is splendid as a spread on bread and as an ingredient.

Makes ~1½ cupsPreheat oven to 350 F /175 C 

1 cup walnuts Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.
1/2 cup minced shallots
1/2 cup unsalted butter 		In a saute pan, cook shallots in butter over medium heat until translucent.
¼# chantrelle mushrooms
¼# meadow mushrooms
¼# agaricus or other mushroom
1 Tbsp roasted garlic puree OR 2 cloves garlic
1/4 cup fresh Italian parsley
1 Tbsp fresh thyme 1/2 tsp salt
1/2 tsp white pepper 		Chop mushrooms and herbs.Add these and cook, stirring often, until most of the liquid has evaporated.
Toasted walnuts 2 Tbsp extra-virgin olive oil Run nuts and oil in a blender/food processor until mixture forms a thick paste. 
Add cooked mushroom mixture, and process to desired texture.
Pack into well-oiled ramekins or bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Whisk the eggs with the pate and bleu cheese. Pour into an oven-proof dish which has been spritzed with non-stick spray. Bake at 350 F for 12-15 minutes. Plate with the berries and savor the mushrooms.

Fish Parmigiana: 279 calories 8 g fat 5 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium  PB Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour  1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia ¼ cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, then roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheese is bubbly and golden. Plate with the green beans for a delicious night en Italia.

la Bastille

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

In 1370, during the 100-Years-War, French King Charles V [ruled 1364-1380] began to build a fortress for the defense of Paris. The River Seine had always been Paris’ “moat”, but as the city expanded off its islands, other measures were needed. A massive ‘bastide’ or fortress was designed with 4-meter thick walls, a moat, and eight 22-meter towers surrounding a courtyard. It would stand on the Right Bank, not far from the royal residence at the Louvre. The royal government and the treasury could be sheltered there should the city be attacked. It was completed in 1382 under Charles VI [ruled 1380-1422]. Scroll through the list of kings to Louis XIII [ruled 1610-1643]. Fearful of usurpation by nobles, La Bastille [a corruption of ‘bastide’] became a prison for noble prisoners. Like today’s ‘white-collar prisons,’ life for imprisoned nobles was rather comfortable: their own furniture, books, servants, fine food. The prison’s population included those who committed treason; those who offended the king; those nobles who’s family thought them insane; and vocal opponents of the Catholic Church [Protestants]. Although life there was fairly nice, the noble class had a great fear of the prison, symbolizing as it did, the King’s absolute power over them. Under King Louis XV [ruled 1723-1774], an increasing number of commoners were held there — in very horrid conditions. By the time of Louis XVI [ ruled 1774-1789], most of the population of Paris hated and feared the prison. For them it was a symbol of oppression and their lack of rights. In truth, the 400-year-old building was difficult to maintain and the government was talking of tearing it down. Prisoners were sent elsewhere. Thus, when the populace had had enough, when the people stormed the Bastille on 14 July, 1789, there were only seven prisoners to release. Further venting their fury, the people began to tear down the building with their bare hands. A contractor secured the job to finish the demolition. He sold rubble as souvenirs, along with a certificate of authenticity. Most of the stones went to build a new bridge, Pont de la Concorde. No sign of it can be seen at La Place de la Bastille today. But every 14 Juillet, people go there to dance, a tradition since 1790.

For breakfast, a meal fit for a king and named for the church where the kings were buried. The oranges with the breakfast are a truly regal touch — the kings kept glass houses to raise oranges out of season. For dinner, a meal fit for a citoyen/citoyenne of the new Republique.

Saint Denis Bake: 111 calories 3 g fat 1.5 g fiber 10 g protein 7 g carbs 46 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF James Beard provided the recipe, the famous church north of Paris provided the name. Sumptious.

1 two-oz egg 1 Tbsp scallion or leek, chopped ¼ oz mushroom, chopped ½ clove garlic, chopped ¼ oz 3% fat ham, chopped ¼ oz chicken liver pate 1 Tbsp parsley, chopped 2 slices orange   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]

Put the chopped vegetables and ham into a small non-stick pan which has been sprayed with cooking spray or oil. Stir-fry over medium heat until the scallion and garlic are limp and the mushroom liquid has evaporated. Cool a bit, then stir in the liver pate and the parsley. Whisk the egg with the cooked mixture, add salt and pepper, and scrape into an oven-safe dish or ramekin which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the oranges and have a royal breakfast.

Meat & Broccoli Galettes:  295 calories 9 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190 mg Calcium  PB  This utilizes galettes/crepes from batter which you can prepare now, use for tonight, and freeze for later.

1½ oz broccoli, cooked  3 savory galettes/crepes   1¾ oz chicken breast, cooked OR 1.75 oz ham from deli [3% fat]  2½ Tbsp bechamel sauce with cheese  ½ oz cherry tomatoes

Prepare 3 galettes and lay flat on a baking sheet. Warm the oven to 320 F. Chop the cooked broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crepes. Fold the crepes over and press gently. Cover the crepes with foil so they don’t dry out and heat until warmed through, about 15 minutes. Plate with the tomatoes. Voila!

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

1 two-oz egg + bleu cheese1.5 two-oz eggs  + pear
blueberries + wild mushroomsoyster mushrooms [Pleurotus ostreatus]
olive oil + butter + garlic + shallotsred bell pepper
thyme + walnuts + parsleygarlic
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz white-fleshed fish + egg white + basilchicken breast + part-skim ricotta
white whole wheat flour + Parmesan cheesecilantro + sriracha
crushed tomatoes + lemon zest + capersSwedish cucumber salad + sugar snap peas
mozzarella + green beansCherry tomatoes  +  Finn Crisp crackers
Sparkling waterSparkling water

Treasure Fleet

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

How does a ruler project his might to the world without waging world war? He sends a fleet of ships, filled with trade goods, ambassadors, and soldiers, on a voyage of diplomatic shock and awe. By 1405, the Ming Dynasty had been ruling for 40 years. Zhu Di, the Yong Le Emperor, was new to the throne and eager to show his power. He had been turning neighboring kingdoms into vassal states, so now he turned to the world. The emperor appointed his childhood friend Zheng He as admiral of the fleet. Over 300 Treasure Ships were built of a size and richness never before seen. Their charge was to sail the seas, seeking new lands and visiting the ‘known world.’ The first voyage departed in July, from the then-capital of Nanjing. Sailing down the coast, the fleet visited Vietnam, Thailand, Java, and India. At each port, gifts were exchanged with local rulers and trade agreements were struck. An exchange of ambassadors sealed the deal. Sometimes, if the area was in turmoil, the fleet would fight for one side to establish a friendly leader in power. Pirates were subdued, opening sea lanes for travel. The voyage was so successful, that further trips occurred in 1407, 1409, 1414, 1417, 1421, and lastly 1431. This maritime version of the Silk Road caused trade to flourish in and out of China, as well as an exchange of scientific and cultural knowledge. China became an international power player. Due to the cost of the fleets, conservative government bureaucrats opposed them. At last, the death of the emperor, pressure from the Mongols, and a new fiscally conservative ruler ended the voyages of the Treasure Fleet. How interesting that today’s China seeks to make friends and extend influence around the world with its Belt and Road Initiative. History does repeat itself.

Thailand was a port of call for the Treasure Fleet in 1405, so we will enjoy a Thai-inspired meal at breakfast. For dinner, a favorite meal of the Chinese back home: Spring Rolls.

Thai Bake: 133 calories 5 g fat 3 g fiber 8 g protein 14.6 g carbs 106 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Low in calories yet high in flavor, this delicious bake will start your morning with a bang.

1 two-oz egg ½ clove garlic 1/3 cup scallions, sliced ½ cup cooked spinach ½ tsp fish sauce dash Sriracha 2 oz applesauce -OR- ½ cup blueberries  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]

Mince or press the garlic. Squeeze then chop the spinach. Combine the vegetables with the fish sauce and hot sauce, then whisk in the egg. Pour into a lightly-oiled baking dish and bake at 350 F. for 12-15 minutes. Serve with the sliced apples and beverages of your choice.

Shrimp Spring Rolls: Each roll = 88 calories  2 g fat 1 g fiber 7 g protein 8.4 g carbs 33 mg Calcium PB   Spring rolls are always a treat for Chinese New Year, representing luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliable. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate. TIP: This recipe makes six [6] spring rolls. One serving could be 2 or 3 rolls. 

6 oz raw shrimp, cut in half across the body 4 oz carrot, peeled and sliced into thin coins or cut as julienne 4 oz green cabbage 1 oz chopped green onion 1 Tbsp soy sauce 1 tsp olive oil 6 eight-inch Spring Roll wrappers   per person: 2 oz broccoli, steamed Sriracha

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water.  This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK?Add the shrimp and stir-fry about 1 minute, until it is cooked. Add the scallion and soy sauce. Stir-fry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear [no longer than 20 seconds], remove it and lay it flat on a dish towel. Spoon 1/6 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned. Stirfry or steam the broccoli separately.

Serve with a dollop of hot sauce for dipping.

Johanna Spyri

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

Johanna  Heusser Spyri was the author who introduced Heidi to the world. The author grew up in a prosperous, literary family near Zurich, Switzerland, and married a school chum. He heard the stories that she invented to entertain their son and encouraged her to write them down. Her first work was a short story of domestic abuse, printed in 1880 — a long way from Heidi, published in 1881. The book tells of an orphan girl [a very popular theme in the 1800s] who is left to live with her hermit grandfather on the side of an alp. The story of her idyllic life amid the flowering meadows and the capering goats struck a real chord with readers, for the book was an instant success. I remember being charmed particularly by a dinner of melted cheese on toasted bread, served to Heidi by the Alm Uncle, her grandfather. In the midst of Spyri’s success, her husband and son died three years later. Spyri continued to write, although nothing earned the raves or income from her first book. Johanna contributed much of her money to charities. Spyri is considered a national figure in Switzerland and Heidi has joined the pantheon of beloved children in literature.

Ordinarily, we would not serve two egg dishes in one day, but the goal was to highlight these meals. Raclette is a wonderful cheese for melting — you will enjoy it if you can find it. The dinner omelette is a real treat and features Switzerland’s own Gruyere cheese.

Raclette Bake: 146 calories 8 oz fat 1.4 g fiber 10 g protein 9 g carbs 134 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Raclette is a cheese from the Swiss/French Alps which is melted to make the eponymous dish of the region, presented with bread or potatoes. Here it is used to give a wonderful flavor to baked eggs. Wow.

one 2-oz egg ¼ slice 70-calorie whole-grain bread 1/3 oz raclette cheese, grated ¼ cup blueberries  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Set the toaster oven at 350 degrees F. Toast the bread and cut into cubes. Put the bread in a lightly-spritzed ramekin. Whisk the egg with the cheese, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and think about the Alps.

Souffle Omelette: 310 calories 16.5 g fat 2.5 g fiber 20 g protein 19 g carbs 222.5 mg Calcium PB GF SeriousEats provided the basic recipe, which I turned into a meal for two, with two sides. Delicious! HINT: Serves 2 [two] people. The calories are a tad high, but pair it with a 280-calorie breakfast and all will be well.

4 yolks from 2-oz eggs
pinch salt + black pepper		Beat egg yolks along with a generous pinch of salt and some freshly ground black pepper until well mixed.
4 whites from 2-oz eggsIn separate large mixing bowl, beat egg whites until firm, glossy peaks form.
Add half beaten egg whites to yolks and stir well until whites are thoroughly combined and soufflé base has a looser consistency.
½ oz grated Gruyere
2 Tbsp Minced fresh chives		Mix in cheese and chives. Add rest of whites, and gently fold into the soufflé base just until well combined.
Smear butter +PAMSmear butter in pan on medium heat. Scrape mixture into pan and spread into a smooth, even circle. Cover and cook until top is barely set. 
½ oz grated GruyereScatter cheese on top, cover until cheese starts to melt, ~1 min. 
Side Salad 1 oz sour-dough rye breadCarefully slide omelette from pan onto a warm serving plate, folding it over itself. Serve now.

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

1 two-oz egg + fish sauce1 two-oz egg  + garlic
garlic + scallionsscallion + mushroom
cooked spinachchicken liver pate + parsley
apple + sriracha3%-fat ham + strawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

shrimp + carrot + scallionbroccoli + cherry tomatoes
soy sauce + cabbagechicken breast meat OR ham
spring roll wrappers3 galettes/crepes
olive oil + broccoliBechamel sauce with cheese
Sparkling waterSparkling water

Saint Ulric

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

Ulric was born in Kyburg [now in Switzerland] to a well-connected noble family in the year 890. He was ill as a child and was given [yes: literally given, as a gift] to a local religious house. There he was educated, proving himself to be an apt pupil. There he was also fed a diet of whole grains, vegetables, and no meat, which he thought were key to his improved health. Through family influence, Ulrich was appointed to be the Bishop of Augsburg, Bavaria [now part of Germany]. He saw his role as being a cheer-leader for the clergy, while setting an example of self-deprivation and poverty. Ulrich was also a builder of churches, repairing those damaged in wars and raising new ones so that the poor could attend more easily. His austerity was legendary: fasting often, sleeping but little, eschewing the trappings of a Prince of the Church. Ulrich’s icon is a fish. Once, while on a visit with a fellow cleric, the two men talked so far into the night that they did not eat the picnic meal that the other provided. They finally opened the basket the next day, a Friday — which was supposed to be meat-free. To their amazement, the meat [not to eat on Friday] which had been packed had turned into a fish [OK to eat on Friday]. Other legends about Ulric abound: a pregnant woman who drank from his chalice had an easy birth; earth from his grave deters mice; a touch of his staff cures rabies. At the battle of Lechfeld [near Augsburg] against the Magyars in 955, when Ulric rode unarmed into the battle to rally the troops, an angel handed him a cross which protected him. At the time of his death on July 4, 973, holy people were declared to be saints by popular opinion or by local bishops. Ulrich was the first to be named a saint by a pope, only 20 years after his death. NB: he was an ardent faster, but I do not recommend the levels to which he took it. Ulrich was dizzy and weak so frequently, that he is the Patron Saint of those with vertigo. No doubt, he should have eaten more.

For Saint Ulrich’s country of birth, a Swiss pancake breakfast. [Ulrich would have given the sausage to a poor person at his table, but you may eat it.] For dinner, a plate of fish — of course.

Cholermüs: 211 calories 14 g fat 4.3 g fiber 18 g protein 40 g carbs 380 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  A Swiss pancake topped with fruit is a wonderful breakfast. Can be prepared ahead for a quick and special morning meal.  NB: above food values are for a 35 calorie sausage. The photo shows a 60 calorie sausage. You decide.

Sv 1 = 1 pancake6” nonstick skillet with lid**
1 two-oz egg pinch salt
¼ c fat-free milk ¼ c cottage cheese, 2%-fat
3 Tbsp white whole wheat flour 1 tsp maple syrup
1 tsp canola oil		Combine these with an electric mixer or food processor until smooth.
Smear of Butter
cooking spray		Smear butter in skillet, spray with oil and heat pan to medium. Pour in batter, cover and cook until top sets. Flip and cook other side until lightly browned. The pancakes are fragile, so handle carefully.
½ c Strawberries
½ tsp butter
1 tsp maple syrup		Slice fruit and combine with other ingredients in a small pan. Heat over medium until fruit is cooked through. OR Microwave in a glass jar in short increments until berries are softened. OR Heat syrup and butter together. Put raw berries on the pancake and drizzle with syrup-butter
Put one pancake on serving dish. Top with fruit. 
1 chicken breakfast sausage mocha cafe au laitCook breakfast sausage [35-60 calories] to serve along side. Mocha cafe au lait is a perfect beverage

Pan-Fried Smelts: 276 calories 9 g fat 4 g fiber 33 g protein 14 g carb 120.6 mg Calcium  PB GF— if using GF bread  When Spring is near, the smelts swim up the rivers and into my frying pan!

5 oz smelts, trimmed & boned 1 egg white ½ slice 70-calorie whole-grain bread, ground to crumbs salt, pepper, thyme 1 tsp olive oil   your choice of sides to total 45-50 calories: 2 oz cooked beets OR ¼ cup pickled beets OR 2 oz broccoli OR 2 oz snow peas OR 2 oz green beans

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Prepare your vegetables and season to taste. Plate it all and enjoy the bounty of Spring. Looks and tastes like a lot of calories.

Slow Days: New England 4th of July  

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

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

Hot dogs. Hamburgers. Potato Salad. Macaroni Salad. Rich desserts that are Red, White, & Blue. These are typical 4th of July fare all across the country, so it must be all-American, right? No, actually. Hot dogs, hamburgers, and potato salad came to us from German immigrants in the 1800s. Macaroni salad is a combination of Italian and German culinary traditions. Where do you go for an ‘authentic American’ meal for Independence Day? New England, of course. Salmon was very common in New England during the 1600s and 1700s, before the Industrial Revolution dammed the rivers. If you wanted inexpensive protein, salmon was the thing. In early Summer, salmon would return to the rivers, swimming far up-stream to spawn. At the same time, the first peas were available in the gardens. By coincidence, the first new potatoes could be found in the fields. [Potatoes originated in South America, were taken to Spain by Columbus, then to Ireland by Walter Raleigh, then to New Hampshire by Scottish settlers.] Thus, by early July, a fine dinner was available to all and sundry: cooked salmon served with peas and new potatoes.

Coat the salmon fillets with olive oil on a plate, then strew with salt and pepper. Put the shelled peas into cold water, ready to cook. In a bowl, put small new potatoes — preferably with flesh of different colors — salt, pepper, and olive oil to coat. Stir well to cover the potatoes all over with oil. Put the potatoes on a glass pie plate into a 400F. oven and set the timer for 25 minutes. By now the grill is hot. Cook the salmon, undisturbed, for 5 minutes on each side. Turn on the heat under the peas and simmer them uncovered. The peas will be done first, so keep and eye on them. Drain and salt them, cover the pan and let them wait.

And there you have it: a fine meal for early Summer. For a delightful wine paring go to peterspicks.com.

Viking Tales: Aude the Profound

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

Since Vikings have invaded our popular culture, with varying degrees of accuracy in the stories that are told, I thought I would share my research into the subject. When I found out that my mother’s distant French ancestors were Vikings, I wanted to get into their stories. Happily the sagas are very useful for Viking Tales. Some say that the sagas are full of mythopoeicism, while some authors vouch for their accuracy.

The Norse Vikings produced many memorable people with memorable names, and one of the more famous is Auður, the Deep-Minded, also known as Aude the Profound. The Vikings were fond of giving epithets to each other, some in praise [‘the Fair Haired’], others in derision [‘the Fart;’ ‘the Noisy’.] Was Aude philosophical? Was she well-read? Was she able to solve thorny problems? We don’t know, but we do know her life story – which is not as portrayed on “Vikings.” She was born in 830 CE in Romsdahl, Norway. Her father, Kettil ‘flatnefur’ [‘flat-nose’] Bjarnarson, was a companion of Harald Fairhair until Harald gave him the administration of the Hebrides Islands. Kettil decided that he wanted to be ruler there instead, and claimed the islands as his own. Olaf ‘the White’, Viking king of Dublin, Ireland, married Aude. His goal was to make an alliance with the northern Vikings to protect Dublin from attacks. It didn’t work and and Olaf angrily sent his wife and their infant son back to the Hebrides. The boy, Þorsteinn rauð [Thorstein ‘the Red’] grew up on the islands and married before having to flee to northern Scotland with his mother and his wife. Aude became the grandmother of seven as her son decided to go off to conquer Scotland. The Scots were against that and in 891 CE, Thorstein was killed in battle. Aude, now the matriarch of a large group of dependants, without the protection of a father, husband, or son, decides to leave. In secret, she commissions a boat to be built in the forest. With the family in tow, she captains the boat to the Orkney Islands. There, her grand-daughter Groa is married to the local leader, jarl Rognvald ‘the Wise’. Next, it is off to the Faroe Islands, where another grand-daughter finds a mate. Then to Iceland where her three siblings live. Aude settles on the west coast, claiming a large tract of land on Hvammsfijordur. She freed her enslaved people, giving them and all of her sailing companions land for farms of their own. As one of the first practicing Christians in Iceland, Aude had crosses set up on a hill [still called Krosshólar] as a place of prayer. Around 921 CE, old Aude called the family together for a feast. She dispensed advice and named her heir. Leaving the party with dignity and a firm step, although somewhat early, Aude retired to bed. The next morning, she was found dead, sitting up amid her pillows. At her request, she was buried in the sand on the beach because she “wanted the waves to wash over her grave.” Thus ended the tale of a strong, courageous, deep-minded woman who was my [very distant] ancestor.

Since Aude lived for some years in Scotland, it seems appropriate to eat some haggis at breakfast. In all the places she lived, salmon would have been a popular food. We will have a very Scandinavian meal with salmon for dinner.

Haggis ScrOmelette: 172 calories 9 g fat 1 g fiber 13 g protein 9 g carbs 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF  Haggis could be described as a Scottish lamb sausage. Some of the variety meats in the original recipe are not available, so this is a simplified version.

Three 2-oz eggs of which you will use 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.  1½ Tbsp haggis  2 oz applesauce, unsweetened OR 2 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 pan with olive oil or non-stick spray. Whisk the eggs with the haggis, and salt & pepper to taste. Scramble or cook as an omelette in the pan. Plate with the applesauce and pour the optional beverage. A gateway to Scottish cuisine.

Smorrebrot with Salmon: 257 calories 8 g fat 3 g fiber 14 g protein 28.6 g carbs [~15 g Complex] 48 mg Calcium   PB  A classic summer sandwich from Scandinavia: a delicious meal without heating the kitchen.

1 slice [1½ oz] sourdough rye bread @ 110 calories [the bread should be dense, not fluffy] 1 Tbsp whipped cream cheese 2-4 large leaves of fresh spinach 1½ oz thinly-sliced tomato, slice and salt about 30 minutes earlier for best taste 1 or 1½ oz smoked salmon [you have some calorie wiggle-room] ½ hard-boiled egg, sliced 1-2 oz strawberry

Spread the bread with the cream cheese and lay the spinach leaves on top. Place the tomato slices atop that. For the next layer, put down the salmon, topped by the egg slices. Plate with the berries and enjoy a hot Summer night meal.

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

1 two-oz egg + canola oil1 two-oz eggs 
skimmed milk + 2%-fat cottage cheeseraclette cheese
white whole wheat flour + butter70-calorie whole grain bread
strawberries + maple syrup blueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

5 oz smelts + egg white2 two-oz eggs
70-calorie whole-grain breadGruyere cheese + chives
thyme + olive oilSide Salad
choice of vegetables as sidessour-dough rye bread
Sparkling waterSparkling water

The Seven Sleepers

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

Around 250 CE, the Roman Emperor Decius visited Ephesus [now in Turkiye] to crack down on Christianity. He interviewed seven young men about their beliefs and, finding them to be recalcitrant, he gave them a couple of days to recant. Rather than face the Emperor again, the men retreated to a cave to hide from him. Once there, they fell into a deep and lasting sleep. Either the vengeful Emperor walled up the entrance or a rock-fall blocked it, the seven men were walled up inside. 200 years [or was it 10?] later, the men woke up, thinking that they had slept only through the night. They left the cave and were amazed to find that the world had changed and that Christianity was widely accepted. The local bishop heard their story and believed it. It came just in time to settle a theological dispute as to whether or not one could rise from the dead. The men later died of natural causes and were buried in their cave. Some legends says that their remains were later taken to Marseille, France. No one knows exactly, but their story lived on and became widespread. Versions of it are told by Western and Eastern Christians and also by the Muslims. Several caves are said to be the site of the miracle sleep: in Turkiye and in Jordan.

The legend of the Seven Sleepers begins in the Eastern Mediterranean and ends in the Western area of that sea. Our breakfast is from the Levant, our dinner from the southern coast of France. Don’t be a ‘seven-sleeper’ and miss breakfast — in some European countries that is the name given to someone who oversleeps. June 27 is the Feast of the Seven Sleepers.

Felafel Bake: 142 calories 6.4 g fat 2.5 g fiber 8.5 g protein 41.4 g carbs 44.4 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF Here we use felafel patties which we prepared and froze earlier. Great time-saver!  Good felafel is amazing in eggs!

1 two-oz egg 1½ uncooked felafel patties, thawed 1 Tbsp tomato puree or crushed tomatoes  ¼ c blueberries or 1 oz pear 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] or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven to 350 F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

Chicken Ratatouille Galette :  267 calories 7.6 g fat 5 g fiber 24 g protein 38 g carbs 321 mg Calcium  PB  Galettes/Crepes are wonderful to have on hand for use with a variety of fillings. If you had the galettes/crepes and the filling previously-made, then the meal goes together in no time.

2 buckwheat crepes [galettes]  1.5 oz chicken breast ½ cup Mediterranean Vegetables  1 Tbsp goat cheese 1 oz mozzerella cheese herbes de Provence OR tarragon 

If making crepes/galettes from scratch now: prepare the batter and let stand 30+ minutes. If using frozen crepes, put them in a plastic bag on the counter and let them thaw. Turn on the oven to 250 F. Cut or shred the chicken into small pieces. Put into pan with the Med.Veg. and heat to warm the vegetables, to reduce the liquids, and to cook the chicken. Take off heat. Prepare the crepes/galettes: either cook them now from batter or finish the thawing process by putting them in a warm oven. Add cheeses to mixture in the pan, and stir to combine. Toss in lots of herbes de Province or fresh herbs and taste for seasoning. Arrange the crepes/galettes on a cookie sheet and divide the filling among them. Fold over, pressing down gently. Heat in the warm oven.