Recipes for Intermittent Fasting Days

John Greenleaf Whittier

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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.

He was a Quaker, a poet, an abolitionist, a novelist, a legislator. And he owned a parrot named Charlie. John Greenleaf Whittier was very much a man of his time. [The curious middle name is said to be a translation of the name of a Huguenot ancestor named ‘vertfeuille’.] He was born into a farming family in Haverhill, Massachusetts, USA in 1807. They were Quakers, living with many relatives in the little house built in 1688 by an ancestor. John was not a healthy child, but he did his best to help out. His parents were poor but they filled the house with affection and stories told around the fire. John’s education was limited to 12 weeks every winter at the village school, but it opened the world to him. One year, the school-master read from the poems of Robert Burns, and John was so entranced that he borrowed the book. After mastering the unusual Scots dialect, Whittier was struck by the mission of poetry: to show ordinary things in a new and different light. If that was poetry, then he wanted to do it. When he was 19 years old, his sister secretly sent one of his poems to a local newspaper, which lead to a contract and a long association with William Lloyd Garrison, the publisher. Finances permitted John to attend one year/2 semesters at Haverhill Academy, and that was it for formal education. He became an editor of one publication after another, always championing the abolition of slavery. As work took him from Boston to Hartford to Philadelphia, Whittier gained many like-minded acquaintances, expanding his influence, but he also gained pro-slavery detractors who threw stones at him and picketed his lectures. His poems concerned the evils of slavery. In the early 1830s, Whittier was into politics, serving as a delegate to the Republican national convention [in those days, Republicans were the anti-slavery party], and in the Massachusetts legislature. Whittier, at Garrison’s urging, joined the Abolitionist Party, a very unpopular move. His Quakerism and its inherent humanism lead him to challenge slavery against the opposition of mainstream religion, colleges, and the law. Whittier was a member of the Electoral College in 1860 and 1864, casting votes for Abraham Lincoln both times. By the end of the Civil War, Whittier was physically and emotionally exhausted. Most of his family had died, and he was living alone in the family home in Amesbury, Massachusetts. So he wrote Snow Bound, a Winter Idyl, a lengthy poem set in the past. It opens with a blizzard that changes everything around a farm family, just as the Civil War had changed life for so many. But the family in the story is not defeated by being snow-bound for three days. They heap wood on the fire, roast chestnuts, and take turns telling stories of long ago. Such homey scenes struck a chord with Americans tired of strife. The poem, sold as a book, made Whittier financially secure for the first time in his life, and gained him universal recognition. Throughout his life, he befriended and encouraged other writers and poets, including Celia Thaxter and Sarah Orne Jewett. He died on September 7, 1892, while visiting cousins for the summer.

Breakfast is made of home-raised and foraged ingredients, typical of subsistence farming. The dinner is typically New England.

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

Serve 1cast iron or non-stick pan
¾ oz mushrooms, chopped ++++ 1/3 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced] ++++ Chop ham and mushrooms and stir together. HINT: I did this the night before.
Heat pan, spritz with oil or cooking spray. Add ham/mushroom combo, stir to heat and cook mushrooms, if raw. 
1½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into small bowl or glass measuring cup. Whip eggs, pour half of their volume into a jar with a lid. Put in ‘fridge for next week.  ++++ chopped fresh herbs Whisk eggs with herbs, and pour into pan gently to maintain distribution of ham/ mushrooms. 
Cook to your favorite degree of doneness. 
Dish up fruit¼ cup raspberries -OR- 2 oz applesauce -OR- 2 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] ++

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

Trim tails and fins from the fish and pull out 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.

Elements: Sodium

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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.

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, Plato’s student, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. Our modern Periodic Table of 118 elements shows that we have knowledge far beyond that of Aristotle. One of the modern elements is Sodium, and it has a history that goes back thousands of years. To chemists, Sodium is a metal, with the chemical abbreviation “Na” — derived from the latin word ‘natrium’. Happily, we seldom see this element in its pure, metallic state because Sodium is highly reactive [explosive] when in contact with water. DO NOT TRY THIS AT HOME!! Humans have been using Sodium for millennia in the form of salt [Sodium-Chloride]. Because those two atoms are bonded together, we have oceans with salt/Sodium in them without fear of explosion. That salt sometimes evaporates in the shallows, creating salt deposits that humans use to season and preserve food. Another useful compound for ancient humans was ‘natron’, a chemical (Na2CO3) used by Egyptians to mummify their dead. Another way we encounter Sodium is in ‘baking soda’/Sodium bicarbonate [NaHCO3] which is used as a leavening in quick breads, cakes, and cookies. Sodium is an element that is important to the operation of the human brain and nerves. We get most of what we need from food, and 2-3 grams per day is all we need. If you dote on salty foods and can’t resist adding more salt before you taste the foods, then excess Sodium can cause problems such as high blood pressure or edema. Sodium has many industrial uses, from putting on icy sidewalks to cooling nuclear reactors. Use it wisely and it will serve you well.

For those of you who need to count your Sodium intake, these meals are prepared without added salt.

Breakfast Casserole:  192 calories… 6 g fat… 2 g fiber… 14 g protein… 13 g carbs… 69 mg Calcium…  NB: The food values shown are for the plated items only, not for the optional beverages.  PB GF – if using GF bread.  This is my take on strata-type breakfasts – without the layers. It is hearty, flavorful and very satisfying. HINT: This recipe makes enough for two [2] breakfasts. If serving one person, enjoy the rest of the casserole as a lunch later in the week.

++ 1¼ oz 70-cal. whole-grain rye bread, cut in ¼” dice ++++ two 2-oz egg + 1 egg white [1.5 Tbsp] ++++ ¾ oz minced 3%-fat ham ++++ 2 Tbsp Gouda cheese, grated ++++ ¼ c milk, skimmed herbs/seasonings of your choice ++++ ½ tsp mustard ++++ per person:  2 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories] ++

Spray an oven-safe dish or two ramekins with non-stick spray. In a bowl, whisk the eggs with milk, seasonings, and mustard. Stir in the bread, ham, and cheese. Stir ingredients together and pour into the dish. HINT: you should prep this the night before so that the bread will asorb the wet ingredients. Cover ramekin, and pop it in the ‘fridge for morning.Bake at 350º for 18-20 minutes. While it is baking, prep the fruit, and prepare your optional beverage.

Shrimp with Lime + Cilantro: 294 calories… 5 g fat…4 g fiber… 34 g protein… 27 g carbs… 130 mg Calcium… NB: Food values are calculated WITH the optional beans.  PB GF This is such a popular combination of flavors that there are many recipes online. This one is from Skinnytaste.com, cut down to a single-serving size and with a few additions. Wonderful flavors!

1 servingPrepare your mise en place. Non-stick saute or cast-iron pan
5 oz raw frozen shrimp, cleaned  [I used tiny cold-water shrimp] ++++ Thaw in a bowl. Once thawed, pour off liquid and save. Cut large shrimp in half.
¼ tsp ground cumin ++ black pepperToss shrimp with these.
3 cups boiling water  ++++1 oz brown rice Maifun noodles Cook noodles for 3 minutes. Drain, rinse, and reserve.
2-4 cloves garlic, peeled ++ ½ lime ++ 2+ Tbsp cilantro/ coriander leaves Crush garlic. Cut lime in half. Chop cilantro/coriander leaves.
1/3 tsp olive oil ++ drained shrimpHeat pan. Cook shrimp in oil 1-2 minutes,
Shrimp waterTurn over to cook other side. Add some of reserved water to avoid sticking. 
Reserved garlic + noodles ++ optional: 2 oz cannellini beansPut these in pan and cook 1 minute until warm.
Sliced lime ++ chopped cilantroSqueeze lime over all, add cilantro, stir well. Take off heat. 
1 large [½ oz] Romaine or Boston lettuce leaf Center lettuce leaf on plate, spoon shrimp on top.

Hometown Heroine: Ullal

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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.

How does a woman without a single boat defeat the largest navy of the era? With courage and ingenuity, that’s how. On the Indian shore of the Arabian Sea, near the present city of Mangalore, there was a Princely State of Ullal. This state was ruled by a merchant-soldier family. The Prince’s niece, Abbakka Rani, was raised to be an intelligent ruler. Besides her books, she was trained in statecraft and the arts of war. The girl could ride and shoot a bow as well as any man, yet she was humble and dressed herself simply, like a village woman. In time, she inherited the throne from her uncle. There is uncertainty as to the identification of Abbakka Rani: some say that there were multiple queens named Abbakka in the region and over the years. Are the stories about her a compilation of tales of many people, told as if it were one woman? Hard to tell. In the 1500s, the Portuguese cruised into the Indian Ocean, intent on controlling the international market for silks and spices. At first, they would demand ‘protection money’ from the coastal towns. Most agreed, but Abbakka refused to pay. Although her religion was that of the non-violent Jains, Abbakka made a coalition with other rulers including Hindus and Muslims to resist the interlopers. For political advantage, she married the king of Mangalore. He sided with the Portuguese, and for that and other reasons, Abbakka divorced him. He pledged to be her ally, but he could not resist favoring the Portuguese. Finally the Portuguese sent in a fleet of ships commanded by general Joao Peixoto. He sailed into Ullal and took control of the port. Abbakka hid in a mosque, then by night she gathered 200 follower from the region for a counter-attack. Pleased with their easy victory, the Portuguese let down their guard. Drunken sailors roamed the town and danced in the streets. General Peixoto went to sleep in the palace without a care. Abbakka’s army attacked fiercely and without giving quarter. The general and many of his troops were killed. The surviving sailors ran for their ships and fled out to sea. An ignominious defeat by the humble woman who saved the day in Ullal.

Our breakfast has the flavors of Bombay which is located up the coast from Ullal. The dinner is favored by the Portuguese on their Azores Islands.

Mumbai Morning: 160 calories… 9.4 g fat… 1 g fiber… 9 g protein… 11.5 g carbs… 110 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Nik Sharma remembers an omelette from his childhood which was described in the New York Times. He called it a Bombay Fritatta, but since Bombay is now Mumbai, I changed the name and some porportions. It is yummy. Serve with tea from India or 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] ++ 

1 servingSet toaster oven at 350F
1 + 1/2 Tbsp red onion, minced ++++ 1 clove garlic, minced ++++ ¼ tsp canola oil + spray of cooking spray+++Cook onion and garlic in oil until transluscent. Pour into an oven-safe dish spritzed with oil.
1 two-oz egg ++++ Whisk egg.
1/4 tsp garam masala ++++ 1/8 tsp red pepper flakes ++++ pinch salt ++++ 1/8 tsp turmeric ++++Add these ingredients to egg and whisk to combine. Pour over onions and garlic in dish.
1/2 oz feta cheese ++++Sprinkle with feta, bake 12-15 mins.
3 oz melon ++++ Plate with melon.

Grouper Grilled with Limpets: 271 calories… 5.5 g. fat… 3.5 g fiber… 40 g protein… 18 g carbs… 85.4 mg Calcium…  PB GF Grouper is a popular sportfish in the Atlantic Ocean, from the warm Caribbean to the colder waters of the Azores. Paired with garlic-grilled limpets and a vegetable medley, this is a meal you might find in many Azorean restaurants.

++ 4 oz grouper or cod filet ++++ 4 limpets ++++ 1 tsp butter ++++ 1 clove garlic ++++ 1 oz sweet potato slices ++++ 1½ oz broccoli florets ++++ 1½ oz carrots ++++ salt & pepper ++

Cut the garlic clove in half. Rub the fish on both sides with garlic, to flavor it. Press the garlic and divide into four equal portions. Cut the butter into 4 equal pieces. Put one portion of butter and one portion of garlic in each limpet. Spritz the fish on both sides with cooking spray or olive oil. Put the vegetables on to cook in simmering water. On a grill, put the grouper and cook on one side for 4 minutes.

Turn the fish and arrange the limpets on the grill, putting the shells right on the grid. Cook fish and limpets 4-5 minutes longer, until the garlic butter is sizzling and the fish is done. Plate with salted, cooked veggies for a colorful plate.

At Verneuil

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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.

It was a brutally hot day on August 17, 1424. Jean VIII d’Harcourt, Count of Aumale, and around 9,000 of his countrymen were waiting on the fields of Verneuil, Normandy. The 28-year old was no stranger to battle. Jean had survived the disastrous routs of Crecy and Agincourt, and he had lead his army to defeat the English at the Battle of La Gravelle/ Battle of la Brossinière the year before. Now he was the Senior Commander of the French forces, fighting to drive the English out of France during the Hundred Years’ War. Jean was on home territory, defending lands that his family had been given 600 years before, and with him was his cousin, Gerard d’Harcourt, Baron de Bonnetable, a member of his army. That day, the 10,000-man English army was outnumbered [as they had been at Agincourt and Crecy], facing the French plus 6,000 Scottish allies and a band mercenaries from Milan. There had been debate in the French camp as to whether they should engage the English — having learned from previous battles that being outnumbered did not mean that the English would lose. But the decision was made, and the battle began. At first, it seemed that the English and their deadly long-bows were at a disadvantage, as their arrows bounced off the Milanese armor. But the mercenaries left the field to plunder the baggage train for loot, and when they finally returned to the battle, the English were winning. The English lost 2,000 men in the fight, the French and Scots lost 6.000. Both Jean VIII and Gerard were killed. Happily, Gerard and his wife had produced two sons, one of whom was my direct ancestor. It would be another 30 years before the English were driven out of France, and that bloody war of succession was over.

Normandy borders the sea, the source of an ingredient in our breakfast. The dinner is a fine meal to prepare on a hot August 17.

Mackerel-Leek ScrOmelette: 187 calories… 10.5 g fat… 1.7 g fiber… 14 g protein… 10 g carbs… 70 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or arctic char.  

++ 1½ eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week ++++ 2 oz cooked mackerel++++ 2 oz leeks ++++m1 tsp Dijon mustard ++++ 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] ++

Spritz a hot saute pan with non-stick spray and stir in the leeks and mackerel, to soften the leeks and warm the fish. Whisk the eggs with the seasonings and mustard. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and plate the berries. Oh my!

Mid-Summer Saute: 256 calories… 2 g fat… 4 g fiber… 18 g protein… 30.4 g carbs… 47.5 mg Calcium…  PB  GF – if pasta is GF The fresh ingredients of this lovely meal are all coming together in the markets in mid-summer. Enjoy these flavors! Enjoy beautiful summer days!

Serves 2
Cooking spray—–3 oz chicken breast meat, 1” cubesHeat a saute pan over medium, and spray with oil. Saute chicken 2 mins.
2 oz whole wheat pastaCook in boiling, salted water to al dente
1 clove garlic, minced—–1 Tbsp shallot, minced—-3 oz cep/porcini, sliced—1 cup/4 oz zucchini, in half-moonsRemove chicken, respray pan, add these, cook 3 mins, stir at whiles.If too dry, add a few tablespoons of water.
1 Tbsp cognacOff heat, add cognac and flame.
½ cup/8 fl oz meat stock—–¼ cup/4 fl oz white winePut pan back on heat, add liquids. Simmer until reduced by half.
Cooked, drained pastaStir in pasta, serve when all is warm
Chopped parsleyPlate, topped with parsley

Shakespeare

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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.

Is it Shakespeare? or Shakespear? of Shaksper? No one knows, because the most famous of all Renaissance English play writes used all those spellings. For that matter, no one today knows what he looked like. And some people debate that he actually wrote all those plays at all. William Shakespeare was born in Stratford-on-Avon on April 23, 1564. His father was a glover who was also prominent in town government, and he provided an education for his children at their local school. During that time, Elizabeth I was on the throne of England, re-establishing the official religion as Protestantism. It is possible that Shakespeare’s parents were closet Catholics. Some scholars think that young William was living in the household of a ‘former’ Catholic in Lancashire for a few years before his marriage to Anne Hathaway. This is a little-known factoid, since during Elizabeth’s reign it was against the law to be a Catholic, punishable by fines or death. Whatever his religion, William went to London and joined a theater company. He was an actor at first, then became the group’s writer. Shakespeare wrote two plays per year, acted in them, and possibly directed them too. His work changed the face of theater forever. Shakespeare wanted his actors to speak like normal people, not to overact or make theatrical gestures; he wrote plays with roles for women which were played by pre-pubescent boys; he wrote plays where women disguised themselves as men and even behaved like them; he wrote plays about everyday people, not only historical or classical figures. Shakespeare put 1,700 new words into use. To please the monarch [first Elizabeth I, then James I], he wrote propaganda plots, showing the Tudor kings as heroic. During his career, Shakespeare wrote 38 plays, 2 narrative poems, 154 sonnets, and longer poems. There are those who say that a glover’s son with scant schooling could not possibly have written such a splendid body of work. That’s what it means to be a genius.

Herbs were often mentioned in Shakespeare’s plays and sonnets, so we will put them in our breakfast. Salads were eaten in Elizabethan England, and the Bard of Avon coined the term “salad days”. Let’s have a salad for dinner.

Herb-Cottage Cheese Bake: 181 calories… 5.5 g fat … 4.6 g fiber… 10 g protein… 12.5 g carbs… 41.4 mg Calcium…  BP GF – if using GF crackers or omitting  This is a very pleasant and easy-to-prepare breakfast that takes advantage of the flavors of garden-fresh herbs.

++ One 2-oz egg ++++ 2 Tbsp fresh herbs, chopped ++++ 2 Tbsp cottage cheese ++++ 2 pinches crushed red peppers ++++ 4 oz peach ++++ 2 slices Finn Crisp crackers ++++ 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] ++

Preheat toaster oven to 350F. Spritz an oven-safe dish with cooking spray. Whisk together the egg, herbs, cottage cheese, and red pepper. Pour into baking dish and bake 12-15 mins. Plate with peaches and pour an optional beverage. Simple and satisfying.

Springtime Shrimp Salad: 292 calories… 16.5 g fat… 4 g fiber… 23.6g protein… 21.5 g carbs … 130 mg Calcium…  PB GF This is a delightful meal-salad, with clementines from Winter joining asparagus from Spring.

++ 2 cups mesclun/baby greens ++++ 2.5 oz tiny shrimp ++++ 8 sections clementine ++++ 2 oz asparagus, cooked and cut into 1” pieces ++++ ¾ oz mango chunks ++++ 1 two-oz hardboiled egg ++++  dressing: 2 tsp plain yogurt OR mayonnaise — 1 tsp Sriracha — pinch garlic powder — 2 tsp lemon juice —

Poach shrimp, drain, cool. Slice or chop the egg. Whisk the dressing ingredients. Toss with greens in the serving bowl. Decorate with shrimp, asparagus, mango, clementine, egg.

6 7

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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.

Numerals are symbolic representations of amounts of things. Numerals can also take different meanings. Take 6 and 7, which have had a long and varied pairing history. Riddle: Why was 6 afraid of 7? Answer: Because Seven Eight Nine. [it makes sense if you hear it said out loud and allow for a change the spelling.] Then there is an old expression, “to be at sixes and sevens”. The usage goes back to Chaucer in 1374, when it was said as “on sixes and sevens” and it meant taking a risk, as in a game of dice. By 1535, it was “at six and seven”, and the meaning was confusion and disarray. Since 1601, the phrase is “to be at sixes and sevens”, and it still refers to disorder. You want disorder? How about the way that adolescents love to annoy adults — it has been that way for centuries. The way they dress, the music they like, and especially the way they talk, all are intended to set them as far apart from their parents as possible. In the 1920s, a flapper [modern young woman] might be heard saying that “Mrs Grundy [any prudish/older woman] gave her the heebee-jeebees [made her uneasy]”. In the 1960s, a youth might turn down an offer saying, “I don’t dig it, Man — it ain’t my bag”. Guaranteed to incense an adult! Nowadays, it is “6 7”. For a while in 2025, children of all ages and in all places would say it, accompanied by hand gestures. It either began with a song in late 2024 called Doot Doot (6 7) or it had to do with a basketball player whose height was 6’7″. Whatever. The phrase and gesture have been around the world on TikTok, spreading it at the speed of light. And kids are delighted by the way it drives adults CRAZY. Adults want to know what it means, and you know what? It doesn’t mean a thing! Now that it has been in use for about a year, it will die out, so by June 7th, it should be gone. What will they come up with next???

Our breakfast has six ingredients, our dinner has seven. What more could you want?

Parthian Scramble: 179 calories… 8 g fat … 2.4 g fiber … 11.5 g protein … 16 g carbs… 56 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The flavors in this breakfast were favored by the Parthians, as recorded by the Roman historian Apicus. The sweet dates are a fine foil to the salty eggs: very modern tastes in an ancient recipe.  HINT: this recipe is enough to serve two [2].

++ 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 c chickpeas ++++ 1½ tsp fishsauce ++++ ¼ tsp ginger powder ++++ 1 Tbsp fennel frond, chopped ++++  per person: 2 deglet noor dates ++++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]

Mash the chickpeas with the fish sauce, ginger, and fennel. Whisk into the eggs and cook to your liking. Plate with the dates. If you want more flavor, put a dash of fish sauce on the finished eggs.

Ham Flan [Rigodon]: 284 calories.. 9 g fat… 3 g fiber… 27 g protein… 25 g carbs… 231.5 mg Calcium…  PB GF – if using GF flour In Burgundy, France, they like their ham. Here it stars in the glorious ‘rigodon’ or ham flan. Easy to prepare and splendid to eat. HINT: This recipe serves 2 [two].

++ 3 oz ham, preferably 97% fat free ++++ 1 cup skimmed milk ++++ 4 two-oz eggs ++++ 2 Tbsp white whole wheat flour ++++ big pinch allspice ++++ big pinch thyme ++++ Side Salad OR 2 oz green beans ++

Dice the ham and put it on the bottom of a glass or ceramic pie plate which has been spritzed with non-stick spray. Bring the milk slowly to a boil. Whisk the eggs and flour until well combined. Take the milk off the heat and add to the eggs in a thin stream while whisking quickly so the eggs don’t cook. Stir in the seasonings and pour it all into the baking dish. Bake at 350F for 35-40 minutes, until set and golden brown. Serve cold or at room temperature/

Dr Livingstone?

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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.

When I was a child, the expression “Dr Livingstone, I presume?” was known by many. Who was Dr Livingstone? He was the son of cotton mill workers in Lanarkshire, Scotland, raised in poverty with his parents’ fiercely religious views for spiritual comfort. David Livingstone, his six siblings, and their parents lived in one room of company housing at the mill. When he was 10 years old, little David went to work in the mill to help his family financially. Even then, he knew that he wanted an education and a life of travel, so he spent some of his wages on books. When Livingstone was 21 years old, he heard that medical missionaries were needed in China, so he put his efforts into training for that life. While still working part-time at the mill, David studied Greek, theology, and medicine for two years before being accepted into the London Missionary Society. The Opium War put the kibosh on going to China, but a meeting with the leading missionary to Africa, Robert Moffat, turned Livingstone’s thoughts to the “Dark Continent“. In 1840, he was ordained as a missionary and set sail for Cape Town. After a brief stay with Moffit at his missionary outpost on the coast, Dr David struck out for the interior. His plan was to convert members of the native population and thus have local people to help him to spread the Christian gospel. In addition, Livingstone wished to explore the land that was unknown to Europeans. On a trek to Botswana, he was mauled by a lion. Mary Moffat nursed him back to health and they married in 1845. The more Livingstone saw of Africa, the more he yearned to help the people. Arab slave-traders plundered the region and Livingstone thought that if people could trade in goods, the slave trade would die out. Although some might see him as a tool of imperialists, the good doctor wished to promote a healthy economy, education, and good health for the indigenous people. His wish to end the slave trade put him at odds with some tribal leaders and with the Arabs, leading him to send his wife and four children to England. Everywhere he went, Livingstone made maps of rivers to help Englishmen to penetrate the continent’s interior and set up trade routes. He was recognized by the Royal Geographical Society and was hailed as a great explorer, especially after being the first Englishman to visit Mosi-oa-Tunya, “the smoke that thunders”, which he named “Victoria Falls”. Livingstone made periodic visits to England, giving speeches and publishing his journals, which made him even more well-known. The hardships of travel and diseases that he encountered had an impact on Livingstone’s health. Around 1867, his letters to England stopped. His friends feared he was dead, but it was because the local Arab leader prevented Livingstone’s mail from getting out. As time went on, world-wide interest was growing in finding what had become of him — alive or dead? The editor of the New York Herald newspaper sent reporter Henry Morton Stanley to find him. In November, 1871, Stanley followed a lead and found his quarry. They met in the marketplace of Ujiji in what is now Zambia. According to the article which Stanley sent to the Herald, he approached the only white man for hundreds of miles and queried, “Dr Livingstone, I presume?” And the answer was “Yes.” Livingstone at the time was ill with malaria, but he declined Stanley’s suggestion to return to Europe. He died of malaria and dysentery in 1873.

Two important locations in Livingstone’s life were his birth country and modern-day Zambia, where he was living when he was ‘found’. Breakfast from the former, dinner from the latter. Enjoy these meals in his memory on his birthday, March 19.

Haggis ScrOmelette: 192 calories… 10 g fat… 1 g fiber… 14 g protein… 10 g carbs … 51 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Haggis could be described as a Scottish lamb sausage. Sausage and eggs are a winning combination, so why not haggis and eggs?

++ 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.++++ 2 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] ++++  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.

HAGGIS [lamb sausage] makes 3.5 cups per Tbsp: 23 calories … 1.3 g fat … 0.2 g fiber … 2.8 g protein … 1.6 g carbs … 2.6 mg Calcium …  This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US by law. Despite what it is not, it will do just fine.

++ 8 oz lamb liver +++ 8 oz ground lamb meat OR lamb hearts +++ 1 cup onion, chopped +++ 1 tsp or more coriander [I used whole, which I boiled with the meat] +++ 1 tsp or more black pepper +++ 7/8 cup rolled oats +++ salt ++ Put the meat, onions, and coriander in a pot and cover with water. Boil gently 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil gently 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up.  TIP: I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Nshima with Turkey Relish: 284 calories… 5.6 g fat… 8 g fiber… 15.5 g protein… 51.5 g carbs… 250 mg Calcium…  PB GF This is a popular meal in Zambia. Corn meal or ‘mealie’ is a food that the locals enjoy as often as they can. Here, mealie takes the place of mashed potatoes on the plate. The ‘relish’ can be vegetarian or vegan, and has many variations. Vijayalakshmi Kutty at ElsaTable is the source of this recipe. TIP: you could use finely diced cooked turkey instead of raw, and frozen chopped greens. If using pre-cooked turkey, add it with the greens to avoid overcooking.

Serves 4
2” water in the pan—–saltBring water to a full boil, add salt. Take pot off heat.
¾ c yellow corn mealSlowly add corn meal, whisking all the while. Cover, cook on very low heat ~15 mins.
200 g minced turkey meat—-½ tsp canola oil—–½ tsp saltCook meat in oil till well done. Add salt, remove meat.
2 cups onion, sliced thinly—-1 cup carrot, sliced thinlyAdd onions and carrot, stir-fry till tender, about 4 minutes.
1 cup tomato, slicedAdd tomatoes and stir until dry.
400 g spinach/kale, chopped ——1 tsp oregano powder–garlic, salt, pepper to tasteAdd these. Cook on low heat till greens have released all their water. Put meat into pan, heat until rewarmed.
Hot sauce, optionalServe hot. Some hot sauce always goes well with it.

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

1.5 two-oz eggs = US large1 two-oz egg 
pomegranate seeds or unsweetened applesauce2%-fat milk + cornstarch/cornflour
cinnamonsugar + pistachios, roasted unsalted
feta cheese + tomato pureeapricots: fresh or canned in light syrup
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tilapia or other fresh-water fish4 oz chicken thigh meat + chicken broth
pearled barleyquick-cooking barley
cucumber + oniondeglet noor dates
cilantroHawayij spice  + watermelon
Sparkling waterSparkling water

Boston Massacre

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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.

Armed forces from a domineering government are in your streets. They harass the citizens and break into houses searching for contraband. They impose harsh taxes on imported goods, and force people to house soldiers in their own homes. What can the average citizen do in the face of such government over-reach??? Resist! Demonstrate! The year is 1770, the place is Boston in the Colony of Massachusetts. For years the British government has been making life more difficult for the Americans. Sensing a wish for more rights as British Citizens, the British had been taking over the government and squeezing the populace by raising taxes. The soldiers in the streets brought things to a tipping point. On March 5, a lowly soldier on guard duty was hassled by a young citizen. The soldier cuffed the lad in the head with his gun, and their argument drew a crowd. The soldier felt threatened. He sent for help, and soon an officer and armed soldiers arrived. The officer ‘read the Riot Act‘, insisting that the crowd disperse. Instead, they threw iceballs at the troops. The officer ordered his troops to stay calm and not to over-react. Instead they shot into the crowd. When the smoke cleared, three colonists were dead, two were mortally wounded. The incident was dubbed the “Boston Massacre” and became another grievance in a growing list that lead to the Declaration of Independence and the American Revolution. In a subsequent trial, two soldiers were found guilty, while the four arrested colonists were acquitted. Governments should be fair, law-abiding, and accountable for their actions. Then as now.

Our foods for March 5th would have been familiar to people of 1770: Boston Brown Bread at breakfast and cod cheeks at dinner. Both meals have a dairy component, remembering that Boston Common was once a pasture for the city’s cows. The herbal tea remembers the Boston Tea Party, when English tea was thrown into Boston Harbor to protest the high tax on tea. After that, patriots drank herbal tea — and they didn’t like it.

Boston Breakfast: 259 calories… 6.6 g fat… 2.6 g fiber… 13 g protein… 6 g carbs… 194.5 mg Calcium…  PB In Boston, a steamed bread is very traditionally served with baked beans for dinner. Here, it is welcome at breakfast. To drink with breakfast, an herbal tea – called “Indian Tea” by Colonials who preferred it due to the Tea Tax imposed by England.

++ 2 oz Boston Brown Bread, without raisins, purchased or homemade ++++ ½ c plain Greek-style yogurt, 5% fat ++++ 1 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or herbal tea ++

Warm or lightly toast the bread, combine the berries with the yogurt, and settle in for a colonial era meal.

Cod Cheeks in Cream Sauce: 227 calories… 12 g fat… 2 g fiber… 24.6 g protein… 6 g carbs… 66 mg Calcium…  PB GF  The cheeks of cod and halibut are considered a delicacy among fisherfolk, but skate cheeks will do as well. This simple recipe is SO delicious and very special. 

This recipe serves two [2]Prepare a mise-en-place because this cooks quickly.  Start rice 40 mins before mise-en-place. NB: start preparing the asparagus or salad now.
300 g fish cheeks + salt + white pepperPat fish cheeks dry, and season with salt and pepper
2 tsp olive oilPut oil in a skillet over med-high heat. When very hot, add cheeks, cook 1 min on each side, until almost cooked through. Put on a plate.
¼ c white wine + 1 sm clove garlicMince garlic. Pour excess oil from skillet. Add wine and garlic and cook until wine is reduced by half.
1-2 oz creamAdd cream. Simmer and reduce until it lightly thickens.
1 Tbsp grainy Dijon ++ 2 tsp chives/scallionMix in these. Season sauce w/ salt + pepper.
Return fish to skillet and heat it in sauce until cooked through, ~2 mins. Divide cheeks equally between plates, top with sauce.
¼ c cooked brown rice/person, optionalWarm rice and plate it. Add one portion to each plate. Adds 55 calories, 0.4 oz fat, 0.9 g fiber, 1 g protein, 11.5 g carbs, 5 mg Calcium
7 spears asparagus OR  side salad with beets + blueberriesPlate cooked asparagus, topped with a smear of the sauce OR a side salad with beets and blueberries.

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

1.5 two-oz eggs = US largeBob’s 10-grain cereal  + cinnamon
Thai red chili paste + soy sauce
crab meat + catsupmaple syrup + apple sauce
garlic powder + strawberries2%-fat cottage cheese + nutmeg
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1/2-pound Jonah or Rock Crab meat + scallions + oilonion + garlic + butter + verjus OR lemon juice
Plain not-fat yogurt + Dijon mustard + garlic powderolive oil + bay leaf + turmeric + potato
parsley + low-fat mayonnaise + 2-oz egg + lemon juiceFennugreek leaves or seeds  + meat stock
asparagus or green beans + 60-70 calorie whole breadeggs + gozleme bread OR Mongol bread
Sparkling waterSparkling water

Joel Poinsett

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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 Hannes who is now Following.

Does that name sound familiar? Yes! You are thinking of the popular potted plant of Christmas the one with the red flowers. Except that they aren’t flowers at all. Do you know how they got their common name? Here is the story…. Joel Roberts Poinsett was born on March 2, 1779, in Charleston, South Carolina. His wealthy family gave Joel all the advantages of education and social standing. Elisha Poinsett wanted his son to be a lawyer, but Joel wished to join the army. So the young Poinsett was packed off to Europe, for touring and study. From 1801 to 1803, he traveled the continent, meeting the famous and trekking the wilds. Until he had word of his father’s death, whereupon he returned home. In quick succession his sister died, leaving Joel the heir to an enormous fortune. Travel seemed to be in his blood, for in 1806, Poinsett was in Russia, at the court of Czar Alexander. When talk got around to cotton-growing in South Carolina, an invitation was given to visit cotton mills in Russia and to see the countryside. So he set out, accompanied by an English friend and seven others. For most of the year 1807, the group traveled through the southern Russian Empire, endangered by rough terrain and tribal factions. So harrowing and arduous was the journey that only three of the nine men survived. Back in the US, President James Madison appointed Poinsett as the Consul General to Chile and Argentina. In truth, he was a secret agent, trying to find out more about the rebellious groups that wanted freedom from Spain. Poinsett stirred up tensions between Chile and Peru, and encouraged the formation of an independent Chile. Returning to South Carolina in 1815, the intrepid voyager set out on a tour of the Western United States. When he was again back home, Poinsett served in the South Carolina legislature, and then in the US Congress. Appointed Secretary of War [as it was known then], he oversaw the forced removal of First Nations people from South Carolina to Oklahoma, an ignominious relocation known as the Trail of Tears. President Monroe appointed Poinsett as Minister to Mexico, where the diplomat again meddled in the country’s affairs, making himself unpopular. On a visit south of Mexico City, Poinsett saw the indigenous plant which the Jesuits had named Flor de Nochebuena,the Flower of Christmas Eve. Since he had a keen interest in botany, he sent some cuttings to friends in North Carolina. Since then, it was called a Poinsettia in the United States. The plant has green leaves, and it produces striking red bracts when the days shorten in Winter. The red bracts surround a tiny cluster of yellow-green flowers. Thus, Joel Poinsett forever changed how we decorate at Christmas.

Foods from two of the nations visited by Poinsett in his far-ranging travels: breakfast from Russia, and dinner from Mexico.

Syrniki: 229 calories… 5 g fat… 3.4 g fiber… 22.4 g protein… 59 g carbs… 149 mg Calcium…  PB GF – if using GF flour  This unusual Russian pancake from CookingThe Globemakes for a delicious breakfast. HINT: Recipe yields 8 pancakes, enough to serve 4 [four] at breakfast. Freeze what you don’t use today. Optional: If you drink black tea/black coffee or no beverages at breakfast, then add 1 ounce of ham @ 31 calories.. 1 g fat.. 0 g fiber.. 5 g protein.. 0.7 g carbs.. 2.6 mg Calcium..

8 pancakes, if using a 2.5 Tbsp scoopnon-stick skillet
1/3 c Golden Flour/white whole wheat—¼ cup all-purpose flour—¼ t baking powder—1/8 teaspoon saltSift together into a bowl. Set aside.
½#/225g 2%-fat cottage cheese—1 egg—2 Tbsp sugar—
¼ teaspoon almond/vanilla extract		Drain cottage cheese through a sieve. Put ingredients into food processor, blend until almost smooth.
Flour mixtureAdd flour mixture. Stir with rubber scraper until combined. Mixture should be sticky.
1 Tbsp butter/oil + PAMHeat butter/oil in skillet over low-med heat. Spray with PAM. Be sure oil is hot before cooking.
¼ cup Golden flour [I had 3 Tbsp left over after rolling]Put into shallow plate. With a 2.5 Tbsp cookie scoop, put a ball of dough into flour. Roll it around to coat. Repeat with remaining dough. 
With floured hands, gently pat dough balls from one hand to another to remove extra flour. Flatten with palm, put in skillet. Cook on low-med heat until both sides are golden and surface is firm. When done, drain on paper towels. NB: I did this the night before. Next morning, I heated pancakes in the toaster oven before serving.
4 oz pear—–2 oz apple—–1 lime, zested + juiced——-
1 Tbsp honey		Cut apple and pear into small cubes. Cook these ingredients over high heat, constantly stirring, until fruit are softened. Makes ¾ cup = 12 Tbsp. 1 Tbsp per pancake
Per serving: 1 T Light sour cream/plain yogurtTop each pancake with ½ Tbsp dairy topping and 1 Tbsp fruit topping.

Enchiladas Suizas: 293 calories.. 10 g fat… 11 g fiber… 31.6 g protein… 43.4 g carbs… 261.7 mg Calcium…  PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. NB: Avoid assembling too far in advance, lest it turn to mush.

++ 2 six-inch corn tortillas [50 calories each] ++++ 2 oz [½ cup] shredded cooked chicken breast ++++ ½ cup enchilada sauce** ++++ ¼ cup grated Cheddar or Monterey jack + dollop of plain, fat-free yogurt ++++ 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot ++

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Stir the yogurt into the chicken. Distribute the chicken between the tortillas, then roll them up, and put each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas.  NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

**ENCHILADA SAUCE  1 cup = 75 calories

½ cup = .. 38 calories.. 3.4 g fat.. 6.4 g fiber.. 5 g protein.. 18.6 g carbs.. 148 mg Calcium ..  This is Rick Bayless’s recipe. It is easy and good.

2 jalapeno peppers Roast in a dry skillet over medium ~5 mins until splotchy with black areas.
two 28-oz cans whole tomatoes Put in a blender with tomatoes and whirr until smooth. 
3 tsp vegetable oil [canola] —- 1 cup chopped onionCook in oil until golden, ~ 7 mins
Raise heat and add pureed tomato. 
Cook 10-15 mins until thick as tomato paste. 
2 cups chicken brothAdd broth, cover partially, simmer 15 mins until slightly soupy.
Add salt.½ tsp salt

Pizza!

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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.

February 9th is National Pizza Day! Since the end of World War II, a taste for pizza swept the USA, so that today is acclaimed as the most popular food in the nation. So much for hot dogs and apple pie… Pizza did not originate in the US, though when and where its origins are lost in the mists of time. Virgil, writing in his 19 BCE epic poem The Aeneid, describes immigrant Trojans eating mushrooms and herbs from thick slices of bread, then eating the bread as well. This is considered a pizza precursor. A fresco discovered in the ruins of Pompeii created a stir recently because it seemed to depict a round of bread with toppings. Earliest pizza? No, not really, said food anthropologists. In the Medieval Period of Europe, foods were served on rounds of specially-baked bread. The stew on top was eaten, and then the gravy-sopped bread. The first printed reference to ‘pizza’ dates from Southern Italy in the year 997 CE. Modern pizza dates from street food in Naples, Italy. When King Umberto I and Queen Margherita visited Naples in 1889, they wanted to try some local food. Chef Raffaele Esposito and his wife served them three different pizzas, one topped with cheese, tomatoes, and basil which was dubbed a ‘margherita’ pizza in honor of the queen. The Queen was so pleased that she wrote a letter of thanks, and eating pizza became more mainstream. There is so much lore, and tradition, and variety around the topic of pizza that Chef Peter Reinhart wrote a definitive book about it called American Pie. No matter what type of pizza crust or topping that you prefer, enjoy it sensibly: it can be healthy or it can be hideous. Happy eating.

We will enjoy two pizza-inspired meals, to celebrate National Pizza Day.

Pizza ScrOmelette: 189 calories… 9 g fat… 2.4 g fiber… 12.5 g protein … 13 g carbs… 152.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Your favorite flavors at breakfast – cheesey and delicious. Sure beats a cold slice from a grease-stained box….

++ 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 ++++ 1½ Tbsp crushed tomatoes ++++ 1½ slices pepperoni++++ ¼ oz mozzerella cheese, grated ++++ ¾ oz Italian bell pepper ++++ ½ oz Turkish fig, dried OR 1 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] ++

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers.  Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Portion the fruit, and plate. Truly a treat.

Winter Solstice Pizza: 283 calories… 10 g fat… 3 g fiber… 16 g protein… 16 g carbs … 224 mg Calcium…  PB On the solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter].

++ 1 whole wheat tortilla [Herdez 8” Fajita-style Tortilla is what I use], must be 170 calories or less ++++ 1.5 Tbsp crushed tomatoes ++++ pinch granulated garlic ++++ 1 oz mozzerella cheese, grated ++++ 1 oz/ 2 Tbsp mushrooms ++++ 1/3 oz prosciutto ++++ 1 Tbsp onion, chopped ++++ ½ Kalamata olive, quartered ++

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Dot with olive bits. Bake for 5-10 minutes.