Recipes for healthy dieting

Saint Ivo

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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. Join me in the Fasting Lifestyle.

As I was going to Saint Ives, I met a man with seven wives. Each wife has seven sacks, Each sack had seven cats. Each cat had seven kitts. Kitts, cats, sacks, wives — How many were going to Saint Ives?

This traditional riddle, which dates in print from 1799, refers to the town of Saint Ives in Cornwall, England. That coastal town linked Cornwall by sea to Brittany, France — two regions connected in many cultural ways. One similarity is their veneration of Saint Ivo Helory of Kermartin, AKA: Ives, AKA: Yves. Saint Ivo was born in 1253, to the Lord and Lady of Kermartin — in those days, each town and its surrounding land was owned by its own ‘seigneur’ or Lord to whom everyone owed allegiance and taxes. At age 14, Ivo was sent to Paris to study law. Ten years later, he read canon law, then returned to Brittany. There, he became judge in clerical courts, and later, a priest. As a judge, Ivo strictly adhered to what was right and lawful — despite attempts to bribe him to do otherwise. He often protected the poor who came to his court, paying their fines and court fees, and acting as their lawyer in civil court. There are many anecdotes about Saint Ivo’s help to widows, the poor, and the falsely accused. He was so fair-minded and honest that it was said of him [in latin]: “St. Yves was a Breton, [“Sanctus Ivo erat Brito,]/A lawyer but not a robber, [Advocatus et non ladro,]/To everybody’s amazement [Res miranda populo]”. Ivo spent his life depriving himself of sustenance, and punishing his body to remind himself of the lives of the poor and to become closer to Jesus. After his death on May 19, 1303, he was revered as the ‘advocate of the poor’ to such an extent that he was canonized a mere 43 years later. Ivo of Kermartin is the patron saint of lawyers and of Brittany. He was buried in a simple tomb in the churchyard of his parish at Minihy. At the Cathedral of Tréguier there is a monument to Ivo, where the ancient Pardon of St Yves occurs every year on the Sunday before his Feast Day.

For the Feast of Saint Ivo, we will enjoy some foods with a Breton flavor, since both our meals contain artichokes — a prized agricultural product of Brittany.

Breton Bake: 149 calories… 6.5 g fat… 3.4 g fiber… 9.4 g protein… 13.5 g carbs… 103 mg Calcium…  NB: The food values given are for the egg dish and the fruit only, and do not include the optional beverages. PB GF Delicious. Filling. Different.

++ 1 two-oz egg ++++ 2 Tbsp crushed tomatoes ++++ 2 Tbsp artichoke hearts, canned or frozen ++++ ½ tsp curry powder ++++ 1 Tbsp fat-free ricotta ++++ 2 oz strawberries OR 1 oz applesauce, unsweetened OR 1 ++++  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] ++ 

Chop the artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew prepare any optional beverage and portion the applesauce. Enjoy your breakfast on the Cote d’Amor.

Summertime Pasta: 234 calories… 10.6 g fat… 6 g fiber… 9 g protein… 27.5 g carbs… 126 mg Calcium…  PB This excellent recipe is from Fast Food My Way by Jacques Pepin. It is indeed fast to prepare, and after a few alterations, it is fit for a Fast Day too. Excellent as it is, but if you want to add more protein, put in ¼ cup of shredded cooked chicken breast. HINT: The recipe as written serves two [2] persons.

Sv 2 
3 oz diced tomatoes +++++++ ¾ c/80 g diced zucchini +3 oz artichoke hearts ++++++1 oz diced mushrooms ½ tsp salt & black pepper ++++++ 3 Tbsp EVOOCombine everything in a microwavable glass bowl.
2 oz whole wheat pasta shells ++++++++++++++++++ water & salt20 minutes before serving, bring water and salt to a boil. Add pasta, cook about 7 minutes until al dente. Drain.
Microwave vegetables 2 mins or longer, until they are lukewarm.
¼ c ParmesanCombine pasta with warm vegetables, stir in cheese.
Fresh basil + edible flowersPlate and top with basil and edible flowers if you have them.

Saint Dymphna

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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. Join me in the Fasting Lifestyle.

Somewhere in Ireland in the 7th century CE, a pagan lord named Damon and his Christian wife had a daughter named Dymphna. She grew up to be a teenager as lovely as her mother. When her mother died, her father sank into a depression so disturbing that the king told him to remarry. All along, Dymphna had been caring lovingly for her increasingly deranged parent. Damon agreed to marry, but only if he could find a wife as beautiful as his beloved. By the time it was clear that such a one could not be found, the despairing widower began to think that his daughter was actually his wife. When Dymphna had to resist his advances one time too many, she fled Ireland with her confessor priest, trusted servants, and the court jester [why??]. They ended up in Geel, Belgium where the 15-year-old Dymphna set up a hospital for the poor and the mentally ill. The news of this reached her father, who hastened to Belgium. His men beheaded the priest to convince Dymphna to return with them, but when she refused, her father cut off her head too. The local people buried the martyrs and built a church over their graves. The church became a pilgrimage site. It burned down in the 1300s, and the Dymphnakerk that stands today was begun in 1349. Over the centuries, people with mental afflictions have journeyed to Geel to pray to Dymphna for help. Since the 1300s, there has been a gasthuis/hospice for pilgrims, once run by nuns, now a public psychiatric hospital that manages a unique program. So many people came to the town that the hospital was over-flowing. Townspeople agreed to host pilgrims and Geel has been running a program of family living for the mentally ill for centuries. After an evaluation at the public hospital, people are paired with families and live in a home setting as guests or boarders. They participate in family and community life. And they thrive. Host families receive a stipend and training. In 1862, a visiting doctor was amazed at “the extraordinary phenomenon presented at Geel of 400 insane persons moving freely about in the midst of a population which tolerates them without fear and without emotion.” Thanks perhaps to Saint Dymphna, the Geel model works.

Our breakfast is based on a dessert popular in northern France and Belgium. The dinner is a soup that is Irish through and through.

Apple Flamusse: 223 calories… 15 g fat… 4 g fiber… 17.5 g protein… 68.5 g carbs… 171.5 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB  This fine French dessert doubles as a splendid breakfast. And since the recipe serves 4 [four], it will serve the family.

++ 2 two-oz eggs ++++ 3 Tbsp sugar ++++ 40 g white whole wheat flour ++++ 200 ml milk ++++ 2¼ cup sliced apples ++++ 4 tsp butter ++++ 1 oz egg white ++++  per serving: 1 chicken sausage [33 calories each] ++++   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

>>>>Peel and slice apples. Saute in a smear of butter + 2 Tbsp water until softened. Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Distribute the apples over the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the berries. Bake at 375 F. for 15 minutes. Take from oven and decorate with egg white whipped with sugar to soft peaks. Return to oven until meringue is lightly browned. Serve with sausage and a hot beveage for a delicious start to your day.

Irish Leek & Potato Soup: 218 calories… 10 g fat… 3 g fiber… 7 g protein… 28 g carbs… 49 g Calcium…  PB GF Irish Pub Cooking is the source of this green soup, not to be confused with French Vichysoise.  HINT: serves 7-9. There are calories left over for a bit of whole-grain bread with the soup, or some fruit to round out the meal. Your choice.

4 Tbsp butter ++++++ 1 onion, chopped ++++++++++ 3 large leeks, trimmed ++++1.5 points russet potatoesChop onions. Clean, slice, and dry leeks. Peel and dice potatoes. Melt butter in soup pot. Saute these 5-10 minutes, stirring often.
3½ cups chicken or vegetable stockAdd stock to pan and bring to a simmer. Cover, simmer ~15 mins, until all is tender. 
3/4-1 cup frozen peasAdd peas to pot just long enough to defrost them.
Working in 2 batches, process soup until your desired consistency. It can be smooth, or chunky.
salt and fresh cracked black pepperSeason to taste.
>sour cream thinned with milk to be drizzle-able >snipped chivesServe piping hot with a drizzle of sour cream and a sprinkle of chives.

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

1 two-oz egg = US large1.5 two-oz eggs 
curry powder + crushed tomatoesbell pepper + blueberries
reduced-fat ricotta cheesecrushed tomatoes
artichoke hearts + applesaucepepperoni + part-skim mozzarella
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tomatoes + zucchini + mushroomsraw chicken breast half
olive oil + Parmesan cheesebasil leaves + tomatoes
whole wheat pasta shellsgarlic + mozzarella cheese
artichoke hearts + edible flowerspesto + asparagus or broccoli
Sparkling waterSparkling water

Pullman Strike

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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. Join me in the Fasting Lifestyle.

George Pullman thought he had it made. His business of building Pullman Cars and then leasing them to railroad companies had been booming. He was concerned that the workers who built the train cars might be tempted to unionize or strike, so he decided to ‘sequester’ them. In 1880s, Pullman built a company town south of Chicago, Illinois. In a towering lack of originality or an excess of pride, he named it “Pullman”. The community was designed as a model town: its brick row houses had modern amenities such as electricity and indoor plumbing. There were libraries and schools and stores. To work for Pullman, you had to live in his town. To live in his town, you had to agree to abide by a strict moral code. Things went well until the financial panic of 1893. Pullman’s business suffered, so he laid off workers and cut the remaining salaries. But he refused to lower rents, or prices at the company stores. A delegation of workers met with Pullman to present a case for rent abatement, but he dismissed their plea and fired several of them. On May 11, 1894, workers in Pullman went on strike. Their list of grievances was soon overshadowed by labor issues on a national scale. Unhappy workers in Chicago went on strike and held violent rallies. The American Railroad Union declared a sympathetic strike that stopped rail travel from Chicago to the west coast. Annoyed by the stoppage of the US mail, which traveled by train, and alarmed by the uprising of the workers against big businesses, President Grover Cleveland sent soldiers to Chicago and other hot spots to quell the strikes. In all, forty people were killed and $80 million dollars of damage was done before the strikes ended in July. Pullman was widely criticized for his treatment of his employees. After he died in 1897, the town of Pullman was sold off piecemeal, many residents eventually buying their houses. The strike was a seminal moment in labor history in the US, showing labor unions their power and showing that the federal government to could intervene in nation-wide strikes. Today, the town of Pullman is a neighborhood in Chicagoland, and the Pullman Palace Car Company is no longer in business.

Our menu offerings are simple, hearty American foods that could have been served in a Pullman Car or on the kitchen tables of the workers in Pullman, Illinois.

Ham & Cheese Bake: 136 calories… 7 g fat… 4 g fiber… 10 g protein… 9 g carbs… 61 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  GF PB This is the baked version of a ham&cheese omelette. Just as good, only one egg per person.

++ One 2-oz egg ++++ 3 scant Tbsp Jarlsberg cheese, grated ++++ 1/3 oz 3% fat ham [from deli], diced ++++ dried sage, salt, and pepper to taste ++++1 oz applesauce OR 2 oz strawberries, whole or sliced, fresh or frozen ++++  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] ++

Set toaster oven at 350 F. Grate the cheese and chop the ham. Whisk together the cheese, egg, and seasonings. Spritz some cooking spray into an oven-safe dish or ramekin or custard cup, and pour the egg mixture into it. Bake for 12-18 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Enjoy a good start to the day.

Tomato Soup w/ Sandwich 289 calories… 5 g fat… 5.6 g fiber… 16 g protein… 30 g carbs… 210 mg Calcium…  PB GF Comfort food can also be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 3 servings, so it is worth the time to make enough to freeze for later, rather than making a single serving.

Prepare Soup: 1 tsp olive oil ++++ 2½ cups onions, chopped ++++ 1 cup carrot, thinly sliced ++++ 1 tsp fresh thyme or ¼ tsp dried thyme ++++ 3 cloves garlic, chopped ++++ black pepper ++++ 28-oz can whole tomatoes with juices, coarsly chopped ++++ 1¼ cup unsalted chicken or vegetable stock ++++ ¼ tsp salt ++++

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. Cool. Puree soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before freezing.

Prep Sandwich: 1 slice 70-calorie whole-grain bread [Nature’s Own Or Daves Killer Bread] ++++ ½-oz slice Swiss cheese ++++ ½ oz sliced ham, 97% fat free

Cut the bread in half. Cut the cheese in pieces the size of the bread pieces. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350F until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the cheese becomes melted and might start to brown.

Finish Soup: 1 tsp ricotta or small-curd cottage cheese ++++ 1 tsp plain non-fat yogurt Put the soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Antoine-Laurent de Lavoisier

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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. Join me in the Fasting Lifestyle.

From scientific phenom to condemned traitor, the life of Antoine Lavoisier sure had its ups and downs. He was born into a wealthy family and followed his father into the law. But during law school, Antoine had spent many hours attending lectures in chemistry, and after passing the bar exam, Lavoisier decided to make his career in science. At that time, science was more a philosophy rather than a field of study based on research and facts. Antoine Lavoisier changed that. He loved experimentation and detailed measurements, and thus he is now regarded as the Father of Modern Chemistry. While in his late 20s, he bought into a financial group that loaned money to the French government, loans that were repaid with tax money. This made Lavoisier very rich, thus he could fund his research. One of the biggest contributors to his success was his research assistant — his wife Marie-Anne Pierrette Paulze. Although only 14 years old at her wedding, Marie was a very bright young woman who threw herself into helping her husband. Since he could not learn English, she did so she could translate scientific papers for him. Her talent as an artist provided engravings for his articles. Marie-Anne took notes during experiments and helped to promote his ideas to the public. Lavoisier studied how oxygen [a word he coined] reacted with other elements [33 of which he named]. Antoine was appointed to the Gunpowder and Saltpeter Board, where he improved the formulation of gunpowder. At first, Lavoisier was a valued member of the French Revolution, helping to establish the metric system. But during the Reign of Terror, he was accused of being one of the elites of the Old Regime. On May 8, 1794, Lavoisier was arrested, tried, found guilty, and guillotined all on the same day.

Our meals are inspired by French cooking. They are plant based and Mediterranean, promoting a health and longevity, which were not granted to Lavoisier. We will mourn Lavoisier’s unjustified demise while we do our best to live a long, healthy life.

Mini-Quiche Breakfast: 144 calories… 7.4 g fat… 1.4 g fiber… 9.6 g protein… 9 g carbs… 189 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  A delightful way to breakfast. So simple, too.

++ 3 mini-quiches ++++ 2 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] ++

Prepare the mini-quiches. While they are baking [or coming to room temperature if baked previously], prep the fruit and optional beverage of choice. There’s a nice start to your day!

To Make 4 mini-quiches:++ 1 two-oz egg ++++ herbs +++ salt +++ pepper ++++ 1 Tbsp + 1 tsp ricotta ++++ 2/3 oz mozzarella ++++ 2/3 oz Jarlsberg ++++ 1 oz broccoli ++++ 1/3 oz onion ++ Spritz 4 of the holes of a mini-muffin pan with non-stick spray. Whisk the eggs with the ricotta, herbs, salt, and pepper. Grate the hard cheeses and mix them gently but thoroughly in a bowl. Steam the broccoli and onion, then chop and stir together to combine. Divide the vegetables among 4 muffin holes. Then portion the hard cheeses on top of the vegetables. Pour the egg mixture over the cheeses. Bake at 400 F. for 15-20 minutes – take out of the oven when they are puffed and golden. Let cool briefly before removing from muffin tin. 

Chickpea Ragout with Shrimp: ..163 calories… PLUS calories from the fish you choose… 3 g fat… 5.3 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium…  GF PB Prepare the simple ragout, add the seafood of your choice. This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is delicious prepared as a main course with seafood for more protein. 

++ 1 cup Chickpea Ragout** ++++ 1 cup zucchini, cubed ++++ plus your choice of seafood: — 4 oz shrimp.. 60 calories —-  4 oz swordfish.. 139 calories —-  4 oz cod.. 92 calories —- 4 oz salmon.. 160 calories —-  4 oz halibut.. 124 calories —-  4 oz smelts.. 110 calories —- 2 oz shad.. 140 calories —-  2 oz haddock.. 90 calories —

Put your portion of prepared Chickpea Ragout in a sauce pan with a few tablespoons of water. TIP: You could add the raw zucchini to the ragout and cook it along with the seafood, or steam it separately. Put raw seafood on top. Cover and cook over medium-low heat for 10 mins or until fish is cooked. All done. All delicious.

**Chickpea Ragout  makes 3-4 cups 1 cup = 121 calories… 3 g fat… 5.5 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium.. ++  ½ tsp olive oil +++ ½ cup diced onions +++ ½ cup scallions, chopped +++ 1 Tbsp garlic +++ 2 cups diced tomatoes, fresh or canned and drained +++ 1½ cup chickpeas, drained and rinsed if canned +++ ½ cup chicken stock +++ ½ tsp salt +++ ½ tsp pepper ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, stock, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.  This is from Jacques Pepin’s Fast Food My Way

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

1 two-oz egg = US large2 two-oz eggs  + sugar
3%-fat ham + sagewhite whole wheat flour + butter
Jarlsberg cheeseapples + milk + egg white
strawberrieschicken breakfast sausage
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

olive oil + onions + garlic + ricotta cheesebutter + onion + chives
canned tomatoes + sliced ham3 large leeks + russet potatoes
carrot + thyme + chicken or vegetable stockchicken or vegetable stock
plain non-fat yogurt + 70-calorie sliced breadfrozen peas + sour cream
Sparkling waterSparkling water

James Beard

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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. Join me in the Fasting Lifestyle. Welcome to tn289 who is now Following.

Chef James Beard , cookbook photo.

When our sons were very young, they would help in the kitchen by fetching ingredients and cookbooks for me. Before they could read, they learned the name and appearance of each book. Fannie Farmer was gold. Craig Claiborne was green or blue. One day, I asked for James Beard’s American Cookery. Looking at the cover photo, one son said, ‘The book with the fat man?’ Yup, James Beard was over-sized [6’3″, 300 pounds], and the non-PC nickname for that cookbook stuck. James Andrews Beard was born in Washington State, USA on May 5, 1903, and he would have an over-sized influence on cooking in the United States. His English-born mother ran a boarding house and his father was a customs inspector. The family was comfortably off, spending summers on the Oregon coast. Beard was admitted to Reed College, but was told to leave due to his homosexuality. Next, he went to London, hoping to go into theater or opera. His ambitions were to no avail. A few weeks in Paris were revelatory, introducing him to sexual freedom and great food. Next, he went to New York, but still couldn’t break into performing.  To pay the bills, Beard started a catering business in Manhattan, which marked the beginning of his career as a Foodie. His first cookbook, Hors d’Oeuvre & Canapés, came out in 1940, followed by a book on outdoor cooking. The war years saw him setting up canteens for the United Seamen’s Service. After the war, Beard starred in the first US television cooking show — “I Love to Eat” in 1946 on NBC. A cooking school in New York established him as the go-to-guy for simple American food. In addition, Beard tirelessly wrote columns for magazines and newspapers; appeared on radio and TV shows; and wrote 20+ cookbooks. To his shame, he endorsed a string of kitchen products and foods in an effort to support his school and his profile. Although it was clear to anyone who knew him that he was gay, Beard never “came out”. His “beard” was Mary Hamblet, a childhood friend from Oregon. On his birthday, the winners of the James Beard Awards will be announced, recognizing chefs, culinary writers, restaurant critics, and restauranteurs for excellence in promoting authentic cuisine. The James Beard Foundation is a lasting legacy for the man who was considered the Dean of American Cooking.

Our meals reflect two early influences on James Beard’s culinary development. The family’s Chinese cook gave him a life-long love of Chinese food. His stay in France after leaving college opened his senses to the flavors and savors of French Cuisine. Would James Beard have benefitted from the Fasting Lifestyle? You bet. But all his appetites were huge, and moderation was not in his repertoire.

Swiss Chard Fritatta: 154 calories… 8.4 g fat… 1.3 g fiber… 12 g protein… 5.7 g carbs… 58 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Susan Herrmann Loomis is a cookbook author whom I trust, so when I saw this in her French Farmhouse Cookbook, I had to try it. She serves it as an appetizer or main-meal, and by reducing the recipe, it makes a great breakfast.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++  1 oz Swiss or rainbow chard, coarsely chopped or sliced; stems removed ++++  sprinkles of garlic powder ++++ 1 Tbsp grated Parmesan cheese ++++ pinch salt ++++ pinch paprika ++++ 2 oz strawberries OR 1 oz grapes ++++ 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] ++

In a saucepan, simmer the chard in water and add some pinches of garlic powder. Cook, uncovered, about 15 minutes until the leaves are limp and the water has cooked away. [keep a good eye on it so it doesn’t stick or burn]  HINT: I did this the night before. Find a small [8” diameter] heat-proof skillet which can be used both on top of the range and under the broiler. Spray it generously with non-stick spray and spread the cooked chard over the bottom. Whisk the eggs, then add the cheese, salt, and paprika. Whisk again and pour the eggs over the greens. Place on the stovetop over medium heat for 3-4 minutes while the eggs cook on the bottom but the top is still liquidy. Place under the broiler until set and slightly browned. Plate with the fruit. [Loomis wants you to invert it on the plate, but we preferred the puffy top to be on top] Delicious!!

Shrimp Fu Yung: 239 calories… 14 g fat… 2 g fiber… 23.4 g protein… 9 g carbs… 132 mg Calcium…  PB GF Here is the Cantonese classic, as delicious as ever. Americans seem to think it should have brown chicken gravy on top – not very authentic. I have recreated the look using a very savory sauce.

+++ 1¼ oz shrimp, cooked or raw ++++ ¼ stalk celery [substitute: leaf rib of Swiss Chard] ++++ 2 Tbsp chopped mushroom ++++ ¼ cup mung bean sprouts [substitute: chopped cabbage] ++++ 1½ scallions [spring onions] ++++ ¼ tsp ginger powder ++++ 2 two-oz eggs ++++ 1 oz spinach leaves ++++ garlic powder ++++ ¼ tsp sesame seed ++++ ½ tsp sesame oil ++++  Sauce: 1 tsp hoisin sauce ++ 1 tsp soy sauce ++ 1 tsp oyster sauce ++

Cut the shrimp into small slices and put in a bowl with the mushrooms. Slice the celery ¼” thick and put into another bowl. Slice the scallions and add to the same bowl, along with the sprouts. Combine the sauce ingredients and set aside. Whisk the eggs with the ginger. In a non-stick pan sprayed with non-stick spray and a tablespoon of water, cook the spinach, stirring, until it is just limp. Remove from heat, stir with a sprinkle of garlic powder. Plate and sprinkle with sesame seeds. Return the pan to the stove over high heat. Spray again and add the sesame oil. Put the vegetables into the pan and stir for 60 seconds. Add the shrimp/mushrooms and cook, stirring, for another 30 seconds. Pour the eggs in a circular motion into the pan, trying not to disturb the other items. Tilt the pan as you lift the edge of the eggs to let the uncooked egg down to the pan. After a few minutes, flip the egg disk to the other side to cook. [I put a plate over the pan and inverted it, then slid the egg disk back into the pan.] Soon the bottom will be cooked. Slide the eggs onto a cutting board and slice into quarters. Arrange them on the plate next to the spinach. Drizzle the sauce on top and enjoy every bite.

May Day

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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. Join me in the Fasting Lifestyle.

Certainly ever since the Bronze Age, humans [well, those living in northern latitudes that have four seasons] have been celebrating at this time of year. The first day of May is special because it is the point in the celestial calendar that is half-way between the Spring Equinox and the Summer Solstice. Ancient Mesopotamians called it akitu or akitum, and it marked the Springtime cutting of the barley crop. In Celtic Europe, it was Beltane, a Springtime fertility festival. In China and India, kites are flown. In England, it is May Day, a time for flowers and May Pole dancing. Since 1886, May 1st has been International Workers’ Day. A law had been passed in the USA to ensure an 8-hour work day. When employers ignored the law, insisting on 12 or 16-hour days, 350,000+ workers went on strike. By May 4th, police in Chicago put down a demonstration with excessive force, calling attention to the issue. Perhaps the protesting workers were yelling “Mayday! Mayday! Mayday!”. This word series [always said three times], used by aviators, sailors, and firefighters, signals life-threatening distress. The word itself was devised in 1923, based on the French expression <<m’aidez>>, meaning “come to my aid”. Since 1918, Russia had held parades on May 1st to celebrate socialist workers. Over the decades, this has been replaced by a parade of military might and war machines to celebrate the defeat of Nazi Germany in 1945. I hope that you will be able to observe May Day with a little time off, fun with family and friends — and that nothing distressful happens to make you call for help.

In Europe, the usual foods for May Day include eggs [a sign of spring], and early vegetables, such as foraged greens and asparagus. Let’s have all of the above!

Dandelion ScrOmelette: 147 calories… 8 g fat… 2 g fiber… 11 g protein… 9.5 g carbs… 103 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week ++++  ½ cup  dandelion greens ++++ 1 clove garlic ++++ 1 Tbsp cooked brown rice ++++ 1 oz melon ++++  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] ++

Chop the dandelion greens and cover them with boiling salted water. Let sit 5 minutes off the heat, then taste a leaf to see if the bitterness is gone. If not, heat the water again to boiling, then take off heat for another 2 minutes. Taste again. If still bitter, drain the water, add fresh salted water and cook 2 minutes more. While that is going on, chop the garlic. Drain the dandelion greens. Heat a non-stick or cast-iron skillet and spray with cooking spray. Cook the garlic over medium for 30 seconds, then add the dandelion and rice. Whisk the eggs with salt and pepper, then pour them into the pan. Scramble or cook like an omelette. Plate with the melon and try something new.

Asparagus & Chicken Galettes: 263 calories… 8.4 g fat… 3 g fiber… 20 g protein… 29 g carbs… 61 mg Calcium…  PB This is a delightful meal for Springtime, made even better by being so simple to prepare. HINT: Serves 2 [two] persons.

++ 3 oz asparagus, woody ends snapped off ++++ 3½ oz chicken breast, cooked or raw ++++ 4 buckwheat galettes** ++++ 5 Tbsp Bechamel sauce with cheese ++++ raw vegetables ++

Cut asparagus in 1” pieces. If the meat is cooked, shred it into the size pieces you want. If the meat is raw, slice into bite-sized strips. Put the asparagus in water that is strongly simmering for 2 minutes, uncovered, then add the raw chicken. Continue to simmer until both are cooked. Drain off the water and save it [for soup; for baking]. If the meat was previously cooked, add it now along with the Bechamel. Warm thoroughly, adding the cooking water if too thick. Season to taste and spoon onto warmed galettes. Serve immediately with a grating of cheese.

**BUCKWHEAT GALETTES —- 1 batch makes 20 galettes, each using 3-4 Tbsp batter each one = 50 calories … 0.5 g fat… 1.4 g fiber… 2 g protein… 8.5 g carbs… 6 mg Calcium…   TIP: Keep some cooked galettes in the freezer for ‘instant’ use. ++++++1 cup unbleached flour +++++ ++¾ cup buckwheat flour +++++++ scant 2 cups water ++++++ 2 two-oz eggs ++++ ½ tsp sea salt ++

Whisk the flours and the water until batter is smooth. Add the salt, then the eggs one at a time. Whisk vigorously. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen.  If using frozen batter, whisk it vigorously after it thaws, and add a bit of water. Heat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan quickly in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the galette cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the galette and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked galette out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

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

1.5 two-oz eggs = US large1 two-oz egg + broccoli 
Swiss chardherbs + reduced-fat ricotta
Parmesan cheese + paprikaJarlsberg + onion
garlic powder + grapes OR strawberriescantaloupe + blueberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 eggs + shrimp + sesame oil + scallions4 oz shrimp or other seafood
celery + mushrooms + spinach + bean sproutsonion + scallion + tomato
ginger powder + sesame seed + garlic powderchickpeas + chicken stock
hoisin sauce + soy sauce + oyster saucezucchini + garlic + olive oil
Sparkling waterSparkling water

For, lo, the Winter is past…

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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. Join me in the Fasting Lifestyle.

“Rise up, my love, my fair one, and come away. For, lo, the winter is past, the rain is over and gone. The flowers appear on the earth; the time of the singing birds has come. And the voice of the turtle[dove] is heard in the land.”

The 10th century BCE author of the Song of Songs [Solomon did not write it, although the piece is often called the Song of Solomon] had his own idea of when winter ended: rain over, check; flowers bloom, check; songbirds return, check; turtledoves sing, check. Does that define the end of winter where you live? Here in April in Northern New England, the Peepers are singing, the daffodils have begun to bloom, and the snow remains only in shaded hollows. It is not yet time to plant vegetables, except for cold-hardy ones like peas and spinach. Easter has come and gone, but snowfall can come as late as May… Still, the sun rises higher in the sky each day, and the earth becomes warmer. Sap Season is over and the maple trees are in flower. Winter is clearly over and Spring is underway. May will bring apple blossoms, and after the lilacs bloom, the hot weather comes to stay. For now, we will savor the mild sunny days, the absence of biting insects, and the awakening of the land after its winter dormancy. Rise up, my friends, come outside into the garden, and be rejuvenated.

Our meal offerings are all about Springtime, from ingredients suggesting the Vernal Equinox to a crunchy green dinner salad.

Vernal Equinox Bake: 249 calories… 8.4 g fat… 2 g fiber… 14 g protein… 17 g carbs… 212 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  For the change of seasons, a breakfast with cured meat [to represent Winter] and artichokes [to stand for Spring]. Simple and flavorful.

++ 1 two-oz egg ++++ ½ oz capicola, diced ++++ 1 oz artichoke hearts, marinated and purchased in a jar ++++ 1 clementine OR ¼ cup blueberries ++++ ¼ cup plain, fat-free yogurt ++++ 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] ++

Drain the artichokes and chop them. Spritz an oven-proof dish with non-stick spray and sprinkle the capicola and artichokes on the bottom. Whisk the egg with salt and pepper, pour it into the dish, and bake at 350F. 12-15 minutes. Combine the fruit with the yogurt in a ramekin and plate with the egg bake. Serve with the optional beverages and be happy that Spring is on the way.

Feta Nicoise Salad: 192 calories… 12 g fat… 2.4 g fiber… 7 g protein… 29.5 g carbs… 163.5 mg Calcium…  PB GF  There is a lot of food on this plate – bring your appetite.

++ 2 large romaine leaves OR 1½ cup lettuce, sliced cross-ways ++++ ¼ cup green beans OR 1.5 oz colorful sweet pepper ++++ 1 scant cup cucumber OR zucchini, diced ++++ ¼ c feta cheese, crumbled or diced ++++ 3 black olives, quartered ++++ 1 tsp flavorful olive oil ++++1 tsp white wine vinegar ++++ 1 tsp plain fat-free yogurt ++

Pour oil, vinegar, and yogurt into a wide, shallow bowl and whisk briskly. Steam the peppers or green beans, drain, and put into the dressing to cool. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Remove peppers from bowl of dressing, and put all the other ingredients in the bowl. Toss gently to coat with dressing, then garnish with peppers/beans. Welcome to southern France for fine dining.

Anthony Trollope

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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. Join me in the Fasting Lifestyle.

Portrait of Anthony Trollope (1815-1882), English novelist, engraving.

 “The primary object of a novelist is to please, and this man’s novels have been found more pleasant than those of any other writer.” So wrote Anthony Trollope in his 1833 Autobiography. Indeed, his novels gave pleasure to many, many readers. Writing was his side-hustle. By day, Trollope was a postal employee. He was born on 24 April 1815, in London, England into a family of reduced circumstances. His father did not succeed as a country barrister due to his bad temper. Was he angry because all his ambitions seemed to go amiss? A lost chance at a noble title and bad investments lead to money troubles, so the family moved to Belgium where Anthony’s mother Frances supported the family by writing novels and travel books. After a miserable childhood, his choice between joining the Belgian army or working for the UK postal system was a no-brainer, so Trollope returned to England. He was not exactly Emplo-yee of the Month, but an open post within the system took him to Ireland. There Trollope’s life turned around. The 26-year-old became a Surveyor’s Clerk, traveling around the country, checking up on various post offices. He was quite good at that, and on long train trips he began to write. By 1850, his first three novels — the Irish stories — had been published. A visit to Salisbury Cathedral gave him the idea to pen a book about clerics, and so The Warden appeared in 1855. That lead to the popular Chronicles of Barsetshire books. Along the way, he championed the pillar-shaped Post Box, seen around the Kingdom to this day. How did he manage the two careers? By paying his servant extra money to wake him up at 5 am every day, so he could write 1000 words per hour from 5:30-7:00 am, then have breakfast and go to work. Some people were shocked at that idea, as it implied a mechanical rather than artistic thought process. But it worked for Trollope, who produced 47 novels. His postal inspec-tions had him traveling to foreign outposts of the Empire, so Trollope wrote travel books, in addition to short stories, biography, and criticism. In 1867, having amassed a large bank roll from his writing, he resigned as a civil servant to devote his time to running for office [he lost], and writing. Why were Trollope’s novels so successful? He wrote about “the commonplace”: details of everyday life and the “politics” of the vestry, the bank, and the tea table. As Trollope wrote, “A novel should give a picture of common life enlivened by humour and sweetened by pathos.” His work did that, showing us little insights into the minds and actions of relatable little people. Delightful.

 Frau Frohmann, from the short story about why she raised the prices at her country inn, might well have served a breakfast like this one. The lamb at dinner is a nod to Trollope’s son, whom he bankrolled to run a sheep ranch in Australia. In true Trollope family tradition, the venture failed.

Senefeier Sauce Omelette:  178 calories… 9.6 g fat… 3 g fiber… 12 g protein… 13 g carbs… 127 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A popular German comfort food is the inspiration for this breakfast. Delicious and easy to prepare. 

++ 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. ++++ ¼ cup frozen spinach ++++ 1½ Tbsp Bechamel Sauce ++++ 1 Tbsp grainy mustard ++++ large pinch nutmeg ++++ 1½ oz pear ++++  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] ++

NIGHT BEFORE: Put frozen spinach in a sieve so it can drain and thaw overnight. NB: if Bechamel is frozen too, measure it out and put into sieve with spinach. Stir together spinach, Bechamel, mustard, nutmeg. Whisk eggs and pour into a hot non-stick pan spritzed with olive oil or cooking spray. Lift edges of eggs as they cook, to let uncooked egg flow underneath. When top sets, spoon spinach mixture onto half of the egg and spread it to the edges. Fold and plate with the fruit. Splendid. Zippy.

Lamb With Mediterranean Vegetables: 295 calories… 14 g fat… 9 g fiber… 22 g protein… 40.5 g carbs… 205.6 mg Calcium… PB GF Here’s a fine meal, full of complex carbohydrates and good flavor. 

+++++ 1 oz ground lamb +++++++ 1 cup Mediterranean Vegetables ++++++ ¼ cup cooked brown rice ++++++ ½ oz Gruyere cheese, grated ++++

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve topped with grated cheese.

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

1 two-oz egg = US large1.5 two-oz eggs 
capicola hamdandelion greens
marinated artichokesbrown rice
blueberries + plain fat-free yogurtmelon + garlic
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Romaine lettuce + green beanschicken breast meat + asparagus
olive oil + cucumberbechamel sauce with cheese
feta cheese + black olives4 buckwheat galettes
plain fat-free yogurt + white wine vinegarraw vegetables: carrots, radishes, broccoli
Sparkling waterSparkling water

San Jacinto

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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. Join me in the Fasting Lifestyle.

For a few years now, the State of Texas has been having a row with Mexico. It involves would-be immigrants from Mexico [and other nations] coming over the Texas border to seek citizenship in the US. This is not the first time the two anta-gonists have quarreled, but in the beginning the roles were reversed. Spain was the original colo-nizer of Mexico, since the 1500s, next, for a minute, the French held sway. The Spaniards ruled again in 1815, then Mexico gained independence in 1821. Mexico was a very large country, including all of Central America [except Panama] and parts of the current western United States up through California, Nevada, and Utah. When the United States bought New France [Louisiana Purchase], the US bumped up against Mexico. Eager to colonize its more remote areas, Mexico solicited American settlers. Land Agents were hired to arrange for lots of 300 immigrants from the US to come to settle in the “Texas” area of Mexico. By the late 1820s, the Mexican government began to suspect that there was a plot by the USA to invade/purchase/take over some sovereign Mexican territory. They passed a law forbidding more immigration, and questioning land titles. This lead indeed to a rebellion among the Anglo residents of “Texas”. Throw in a large population of Indigenous tribes who were choosing sides, and things got heated. While Mexico was undergoing some political unrest, the Texians took it upon themselves to write a constitution and form military units for resistance. There were battles and skirmishes, with wins and losses [remember the Alamo?] on both sides. A retreat by the Texians found them in the marshes along the San Jacinto River on April 20, 1836. Mexican reinforcements marched all night and arrived on the 21st, too tired to do anything. That afternoon, the Texians fell upon them yelling “Remember the Alamo!” The battle lasted 18 minutes, then the Mexicans ran away. Six hundred were killed, and as many were taken prisoner. When the leader of Mexico,  Antonio López de Santa Anna, was captured the next day, the Texas Revolution was over, and the Republic of Texas was formed.

Our meals celebrate the Tex-Mex cuisine of the region. If only we could unite over food and stop disputation.

Salsa-Chicken ScrOmelette: 150 calories… 8 g fat … 1 g fiber… 17 g protein… 6 g carbs… 62 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The lively taste of salsa adds some lift to these scrambled eggs, while chicken and cheese add protein.

++ 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 low-fat cottage cheese, drained if very liquid ++++ 1.5 Tbsp tomato salsa, drained if very liquid ++++ ½ oz chicken, cooked and diced ++++ dash of cumin and/or pinch of crushed red pepper if you like it spicier ++++ 1 oz mango OR 2 oz strawberries ++++   Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++   Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare optional beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Eggs Pancho Villa: 283 calories… 9 g fat… 6 g fiber… 16 g protein… 30 g carbs… 157 mg Calcium…  PB GF From La Cuisine magazine comes another eggs-for-dinner meal. This one is named after the notorious Mexican border-raider of the 1800s.  TIP: doubles easily.

++++ ¾ cup white beans, canned, drained, rinsed ++++ ¼ cup chopped onions ++++ 1 clove garlic, chopped or pressed ++++ 1/3 cup crushed tomatoes ++++ 1 two-oz egg ++++ ¼ oz Swiss cheese, grated ++++ ground cumin + chili powder to taste ++++

Cook the onions and garlic in the tomatoes until they are soft. Add some water if the tomatoes get too thick. Stir in the beans and the seasonings. Turn into an oven-proof dish about 4” wide – a small cast-iron skillet works well. Poach the egg and put it on the beans/tomatoes. Top with grated cheese and bake at 400 F. for 3 minutes.

17 Degrees North

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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. Join me in the Fasting Lifestyle.

By now you know how much I enjoy tracing a random line on a map to see where it will take me. On the sphere [well, not exactly a sphere, but close enough] of the Earth, the equator girds the middle like a belt. From any point on that line to the North Pole, one traverses 90 degrees of the arc of the circumference of the Earth. Each degree is a line of Latitude, the ones that run East to West across the map. Since the Equator is the “0” line, the lower Latitude values are found in the tropics and sub-tropics. Such a one is Latitude 17 North. If you were to go to your globe or a world map, you would find that Lat.17N goes through Mali, Mauritania, Senegal, Cape Verde, Guadeloupe, Honduras, Belize, Guatemala, Mexico, Philippines, Vietnam, Laos, Thailand, Burma, India, Yemen, Eritrea, Sudan, Chad, and Niger. That’s quite a world tour! These nations have developed their unique cuisines over centuries of living in warm, humid climates. Local ingredients plus foods brought in by colonizers have turned into meals that are recognized around the globe for their flavor. Whether is is Mandi in Yemen or Chicken Adobo in the Philippines, one can eat well on 17N. From 1954 to 1976, the 17th parallel was the dividing line between North Vietnam and South Vietnam, holding great signi-ficance during the Vietnam War. A lot of lives were lost fighting over a line drawn on a map.

Our meals are from only two of the 20 countries on the 17th North parallel: India and Thailand. It would take us a while to eat our way through all those nations!

Kedgeree: 142 calories… 6 g fat… 1.6 g fiber… 12 g protein… 13.6 g carbs… 69 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF Smoked haddock and asparagus from the British Isles + curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast. 

++ ¾ oz smoked haddock ++++ ¼ cup cooked brown rice ++++ 1½ tsp 10% cream ++++ ¼ tsp curry powder ++++ ¼ tsp nutmeg ++++ 1 two-oz hard-cooked egg ++++ 1 oz asparagus ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] ++

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled dish at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the optional smoothie and enjoy a cuppa with your Indian/English breakfast.

Pork Pad Thai: 265 calories… 7 g fat… 4.5 g fiber… 20 g protein… 28 g carbs… 94.4 mg Calcium…  GF This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements.  HINT: Makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.

++ 1 oz Asian noodles [I used buckwheat soba noodles] ++++ ½ tsp oil ++++ 2-3 Tbsp water ++++ ½ cup onion, chopped ++++ 2 cloves garlic, chopped ++++ 2 cups sliced cabbage ++++ 1 cup mung bean sprouts or chopped celery ++++ 2 oz scallions [about 3], slice in 1” pieces ++++ 3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square ++++ 6 oz sugar snap peas, cut in half cross-wise ++++ one 2-oz egg ++++ 2 Tbsp Thai fish sauce ++++ pinch hot pepper flakes ++++ 1 tsp sugar ++

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Cook the noodles according to package directions, drain, rinse, and set aside.  If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in.  If using cooked pork, add it with the noodles to the wok and stir over the heat to combine. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

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

1 two-oz egg = US large 1.5 two-oz eggs 
tomato salsa + 2% cottage cheesefrozen spinach + mustard
crushed red pepper + cuminBechamel Sauce, no cheese
cooked chicken + strawberriesnutmeg + pear
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1 two-oz egg + Swiss cheeseground lamb
cumin + canned garbanzo beans Gruyere cheese
garlic + crushed tomatoescooked brown rice
chili powder + onionMediterranean vegetables
Sparkling waterSparkling water