recipes for Michael Mosley’s 5:2 Diet

Sci-Fi 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.

Storyboard from the silent film A Trip to the Moon.

Are you a fan of Science Fiction? I have been, ever since I first read Ray Bradbury‘s short stories when I was in 6th grade. This literary genre traces back to the second century CE, to a story about extraterrestrials written by Syrian author Lucian. In the 1600s, when science emerged from the Dark Ages, Sci-Fi tales were penned by Francis Bacon, Johannes Kepler, and Cyrano de Bergerac. The first Sci-Fi movie was A Trip to the Moon by Georges Méliès in 1902. Unfamiliar with the term? ‘Fun Holiday’ states that Science Fiction “explores the effect of imaginary change through technological innovations, scientific discoveries, natural events and disasters and evolution on people and their relationships. Usually, works of science fiction (sci-fi) are set in the near or distant future…” This is a big tent: from hard-core science based on real facts to ‘space westerns’, fantasy, ‘space operas’, utopian and dystopian tales, and elements of the supernatural. In the 1920s and 30s, Sci-Fi was the poor relation of literature, offering stories of swamp monsters and aliens. After we entered the Atomic Age, there was a flowering of good writing: Fahrenheit 451, I, Robot, Starship Troopers. Then in the 1960s, the Space Race made science fact seemed as unreal as science fiction. This lead to the book Dune [1965] and the first Star Trek [1966] on television. Science Fiction Day was begun in 2012, and is held on January 2, the official birthday of Isaac Asimov, the prolific author of the 1900s.

For breakfast, have a smoothie from Star Wars: The Force Awakens, such as the one that Luke Skywalker drinks. For a hot beverage, ask for “Earl Grey, hot” as Captain Jean-Luc Picard does on Star Trek: Next Generation. For dinner, travel to the planet Dune, where the Fremen eat a stew of small animals and root vegetables. And because our’s is a curry, it contains “Spice“! Get it?

Blueberry Smoothie: 118 calories… 0 g fat… 3 g fiber… 5.5 g protein… 30 g carbs… 99 mg Calcium… — PB GF — From the people at Wild Blueberries of North America comes this excellent smoothie. Take the calories into account when you meal-plan.  HINT: Recipe makes enough for 2 servings.  The food values above are for one serving. To make a complete meal, add a protein source, such as eggs.

++ 3 oz banana ++++ ½ cup plain, fat-free yogurt ++++  ½ cup blueberries ++++ ½ cup orange juice OR  crushed rhubarb ++

Put banana, yogurt, and berries into the blender and process until smooth. Add the juice and blend on low. Wonderful berry flavor!

Japanese Curry w/ Meat: 297 calories… 12 g fat… 6 g fiber… 24 g protein…. 32.6 g carbs… 89 mg Calcium…  — PB GF —  Curry is popular in Japan. So popular, that there are many good pre-fab curry mixes available: add vegetables/meat and you’ve got a meal. This meal is no more difficult to prepare than chopping vegetables.  HINT: This recipe serves two [2] people. Good for a subsequent lunch.

2 oz parsnips, cut as coins ++ 4 oz onions, sliced ++++  3 oz carrots, cut as coins ++++  6 oz any raw meat ++++ 1 clove garlic, slicedCut vegetables and put into a bowl. If meat is raw, cut into small strips and add to vegetables.
If meat is cooked, cut into small strips and put aside to add later.
¼ cup brown rice ++++ ½ cup waterAdd rice to boiling water. When it boils again, lower heat, cover, cook 35 mins.
1 tsp sesame oil ++++ cooking spray +++++ 3-4 oz water ++++ prepared vegetables and meatWarm a wok over medium heat. When hot, add oil and a good spritz of non-stick spray. Stir-fry meat and vegetables for approximately 5 mins.
1 cup waterAdd water to wok and bring it all to a boil. Lower heat, cover and simmer until vegetables are tender, 10-15 mins.
27 g curry sauce mixture
cooked meat, cut in strips		Take off heat, add curry ‘brick’, broken in crumbles. If meat is already cooked, add it now. Return to low heat and stir until curry is totally dissolved. Simmer 4-5 mins, stirring, adding water if needed. 
per person: ¼ c brown rice, cookedServe with rice

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

1 two-oz egg = US large1 two-oz egg, hard-cooked 
peaches canned in juice or freshsriracha + skim milk ricotta
puttanesca sauceWhole grain 70-cal bread
Parmesan cheesetomato + strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

olive oil ++ onion 3/8” thick slice of ham 
tomato paste ++ parsleylima beans + corn kernels, frozen or fresh
227 g mussel meat ++ clam juicesweet potato + brown sugar
whole grain or chickpea penne or gemellicanned pineapple chunks
Sparkling waterSparkling water

Religions: Judaism

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

Jews parade a Torah at the Western Wall in Jerusalem.

In the ancient world, people honored many dieties — the sun, thunder and wind, animals. These were the ‘pluralistic’ religions. Then in 3,500 BCE, there arose the earliest ‘monotheistic‘ religion: Judaism. Its adherents believed in only one, all-powerful diety. They say that the Creator of all things offered a proposition to Abraham: if he and his family would believe in the One God, then they would be a chosen people, entitled to special privileges. Abraham accepted and lead his family on a journey to what is now called The Holy Land. This was the birth of Judaism, as found in the Book of Genesis. The religion does not have mandatory beliefs, but there are 13 principles which describe the nature of G-d [the name of whom is not to be written or spoken]; which state that the Torah [first five books of the Bible] was given to Moses [he of the 10 Commandments]; that a “mashiach” [anointed man of G-d] will come to end evil and start a new world; that G-d will reward the good and punish the wicked. Differences in the degree of obligation to these principles has lead to various interpretations. Orthodox Jews believe that they are unchanging laws of G-d. Conservatives say they are G-d’s laws, but that they evolve over time. Whereas Reform Jews think that the principles are more like guidelines for living. The Jews’ holy day, or Shabbat, lasts from sundown on Friday to sundown on Saturday [on the Western calendar], a time to light the candles, be with the family, and attend synagog. Sadly, over the centuries, the Jews have been persecuted by the members of the other monotheistic religions: Christians and Muslims. Even though they all claim Abraham as their patriarch, they ignore the doctrines of kindness in their religions, expressing hate for others who do not worship as they do. That is a terrible shame.

Observant Jews eat only certain foods in certain combinations, as decreed by the Kosher laws. Our meals are Kosher: the breakfast was designed to be eaten at Hanukkah, which in 2024 begins on December 25 and runs until January 2. So enjoy. The dinner is based on the menu for a Passover Seder.

Spinach-Mushroom-Feta Bake: 178 calories… 10.5 g fat… 1 g fiber… 13 g protein… 8 g carbs… 214.5 mg Calcium… – PB – Miri Rotkovitz presented this recipe via thespruceeats.com and she recommends as a ‘dairy meal for Hannukka’. Her version is a dinner pie, complete with an olive oil crust. My version delivers a lot of flavor at breakfast. HINT: This recipe makes two [2] servings. The other half of it would be a terrific lunch on another day.

++ ½ tsp olive oil + non-stick spray ++++ 2 cloves garlic, chopped = 2 teaspoons ++++ 3 oz mushrooms, chopped or diced ++++ 3 oz chopped, frozen spinach ++++ 2 two-oz eggs ++++ 2 Tbsp milk ++++ 1½ teaspoons white whole wheat flour ++++ 1½ oz feta cheese, crumbled ++++  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] ++

Thaw the spinach in a sieve, and press on it to remove extra water. Gently cook the garlic in the oils until fragrant. Add the mushrooms and continue to cook until the water they exude evaporates. Let cool. [HINT: do this the night before] Put the feta in a bowl, top with the spinach, then the mushrooms, and stir them all together. Combine the flour and milk in a small dish and heat in the microwave. Stir together to make a roux. Whisk the roux with the eggs. Put the vegetable-cheese mixture in an oven-proof dish which has been spritzed with non-stick spray. Pour the egg mixture on top and bake at 350 F for 20-23 minutes. All the flavors meld together to create a savory way to start your day.

Lamb Salad:  261 calories… 15 g fat… 3 g fiber… 21 g protein… 26 g carbs… 85 mg Calcium… – PB GF – A previous dinner could involve a leg of lamb ….yummmmm. Save a few slices to make this salad. A meal is great for sharing with a guest, it doubles well.

++ 1 cup salad greens ++++ 1 Tbsp fresh parsley ++++ 3 Tbsp celery, diced ++++ 1½ oz apple, cubed ++++ 2 oz cooked lamb, from the leg or other lean cut ++++ 4 walnut halves ++++ 1 hardboiled egg ++++ 1½ tsp horseradish dressing** ++

Chop the walnut halves into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**HORSERADISH DRESSING:  ++ 1 Tbsp mayonnaise made with olive oil OR firm, plain yogurt ++++ 1½ tsp prepared [purchased in a jar] horseradish ++++ 1 Tbsp buttermilk ++++ 1½ tsp lemon juice  Whisk all ingredients together. 

Boxing 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.

It has nothing to do with pugilism, or large corporate stores, or containers made of cardboard or wood — so why is December 26 called “Boxing Day” in the United Kingdom? The term’s origin seems to be a bit of a mystery. There are three suggestions of how the day got its name. 1] In the Middle Ages, churches would gather money all year, designated as ‘alms for the poor’. The donations would be put into the ‘poor box’, and the box would be opened on Christmas Day. The day afterward, the money would be distributed to the needy: the money from the box was given on Boxing Day. 2] In the Victorian Era, servants worked day and night for their employers — including Christmas Day. But the next day was a day off for the workers, and they would go home [most lived in the neighborhood] carrying foods and gifts in a box to give to their family members: there was a box of gifts on Boxing Day. 3] On the day after Christmas, employers would give their employees gifts: a gift in a box on Boxing Day. I can help thinking that the word is a contraction of something else…but I can’t figure our what it was. It is a difficult celebration to export: of the former British possessions, Canada, Australia and New Zealand celebrate it. Boxing Day is an official holiday where it is observed and in modern times it is a day to watch football, get together with friends, and eat Christmas leftovers. And of course, it is in no way related to the Feast of Saint Stephen, which is also on December 26.

Just as Boxing Day is unique to the UK, certain foods are also associated with the UK. We will have two of them to eat on Boxing Day.

Toad in the Hole: 157 calories… 1.4 g fat… 2 g fiber… 9 g protein… 50 g carbs… 28 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. – PB – This whimsically-named meal is of old English origin – Kenneth Graham crossed with Beatrix Potter? It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

Yorkshire Pudding batter: ++ one 2-oz egg ++++ ½ cup white whole wheat flour ++++ ½ tsp salt ++++ 1 Tbsp high gluten flour ++++ ½ cup fat-free milk ++

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup of the batter per person. HINT: The remainder can be frozen in 1 cup or ¼ cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

To prepare the breakfast: ++ 1 chicken breakfast sausage [@ 50 cal/link] ++++ ¼ cup Yorkshire Pudding batter, well beaten [prepare the batter the night before and refrigerate] ++++ 2 oz pear or apple ++++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] ++

Heat the oven/toaster oven to 425F. Cook the sausage, using a bit of water in the bottom of the pan since the sausage will render no fat. Pour out any remaining water from cooking the sausage. Spritz 5 holes of a mini-muffin pan with non-stick spray. Dice the sausage or slice into 20 pieces, and distribute it equally into each muffin hole. Beat the batter until it is foamy, adding crumbled sage. Pour the batter into the pan over the sausage bits. Pop the pan into the oven for 15 minutes. Slice the fruit, prepare optional beverage, and settle down to a quickly-prepared, fun-to-eat meal.

Cold Beef Plate: ..292 calories… 4 g fat… 5 g fiber… 28 g protein… 33 g carbs… 17.6 mg Calcium…  — PB GF —  Here’s a simple meal. Use either meat from a roast or from the deli. Sounds rather French, with the cornichons and Dijon mustard, but rosbif is as English as a Bramley apple.

++ 3 oz cold, sliced beef roast ++++ ½ cup [about 3 oz] pickled beets ++++ 4 small [0.8 oz total] cornichons ++++ 1 tsp Dijon mustard ++++ 1 oz sourdough rye bread ++

Plate to your own aesthetic taste. Do it up right, sit down to enjoy it while listening to music by Elgar.

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

2 two-oz eggs = US largebanana
olive oil + garlic blueberries
mushrooms + frozen spinachplain, fat-free yogurt
milk + flour + feta cheeseorange juice OR crushed rhubarb
optional smoothieoptional smoothie
optional hot beverageoptional Earl Grey tea

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

salad greens + fresh parsleyparsnips ++ onion
celery + walnut halves + applecarrot ++++ garlic ++++ sesame oil
hardboiled egg + cooked lambbrown rice ++++ turkey/chicken/pork
Horseradish dressingJapanese curry sauce 
Sparkling waterSparkling water

Little Christmas Eve

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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. Simple way to lose weight and be healthier.

Swedish Christmas ornament

December 23, two days before Christmas, is crunch time. House guests are being welcomed, festive foods are being prepared, gifts have to be wrapped, and the air is electric with busyness and expectation. In some parts of Scandinavia it is called Little Christmas Eve. It is a day to wind up all the activities and then to catch your breath. Meals are simple, made more so by a large pot of soup simmering on the stove. What — you’re hungry? Help yourself to soup for lunch and dinner, the cook is off duty for meal preparation. In our family, most everything is done by then and we can relax in the evening and enjoy each other’s company. Play games, or watch a holiday movie, or read from A Christmas Carol, by Dickens. It might be the Winter Solstice, the longest night of the year, so plan to be relaxing at home with a comforting bowl of soup. That’s what Little Christmas Eve is all about.

An easy breakfast to remind us of the Solstice, and then a simple soup for supper. Perfect for late December in the Northern Hemisphere.

Winter Solstice Scramble: 152 calories… 8.5 g fat… 1 g fiber… 10.4 g protein… 7.5 g carbs… 45.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  There is a classic pizza called “Four Seasons.” In each quadrant of the pizza is a vegetable or meat which represents one of the seasons. We take this idea to breakfast for the Solstice: cured olives represent the departing Autumn, while cured meat stands in for the arriving Winter.

++ 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 slice pepperoni [ 2” diameter], chopped ++++ 1 Kalamata olive, chopped ++++ large pinch of Winter Savory ++++ salt ++++ pepper ++++ 2 oz apple or pear ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait ++++   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the chopped meat, olive, and seasonings with the eggs. Pour into into a lightly-spritzed non-stick saute pan and scramble to your liking. Plate with the pear and pour the beverages. You now have a meal prepared in a short time to usher in the shortest day of the year.

Baked Bean Soup: 285 calories… 3.5 g fat… 8 g fiber… 11.4 g protein… 32 g carbs… 83.4 mg Calcium… — PB GF –  This classic is from Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you!  HINT: Serve 2 [two].

1 cup baked beans, canned ++++ 1/8” slice onion, chopped ++++ 1 stalk celery, chopped ++++ ¾ cup canned or stewed tomatoes ++++ 1½ cup brown stock/beef stock ++++ dash hot sauce ++++ salt & pepper ++++  optional garnish: ½ hard boiled egg, sliced ++++ optional garnish: sliced scallion + diced tomato ++++ optional garnish: lemon slices

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with a garnish of your choice. Fast, easy, inexpensive, good.

… By Proxy

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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.

Anne de Bretagne

When doing genealogical or historical research about the Middle Ages, one sometimes encounters the term “married by proxy”, along with a date. What does that mean? In the past, marriages were arranged: this duke’s third son will marry that prince’s widowed daughter. They will never have met, let alone courted, and they live in different countries. There was no thought of the groom’s family traveling to the bride’s town for a wedding, and there certainly weren’t any ‘destination weddings’. So a delegation from one family is sent to the other family to get all the contracts signed [this was a business merger, not a love match] and to ‘marry’ by proxy. The Legal Dictionary defines a proxy as one who has the authority to act for another person. A ceremony would be held, officiated by the local churchman, and a representative of the absent party would stand in for the missing member of the wedding — he/she was the proxy. Then, after this sham marriage, they would have a sham wedding night. The real bride and the fake groom [or vice versa] would get into bed — fully clothed, of course, and with witnesses. If their legs touched, that was enough to declare the marriage to be consummated and legitimate. This sounds far-fetched, but it really happened — many times. Henry IV to Joanna of Navarre, in April 2, 1402. Lorenzo de’Medici to Clarice Orsini, in 1469. Anne de Bretagne married  Maximilian I, Holy Roman Emperor, December 19, 1490. Catherine of Aragon to Prince Arthur, in 1501. Margaret Tudor to James IV, in 1503. Mary Tudor, Queen of France, to Louis XII, in 1514. The practice dates from Roman times, and was written into Canon Law in 1215 CE. When the Church of England broke away from the Roman Catholics, they took proxy marriage with them, and the newly-formed United States continued the practice in to the 1900s. Proxy marriages fell into official disfavor after World War II, and today, only five US states allow proxy weddings.

Our meals today represent dissimilar pairs that have been ‘married’ in the kitchen. A Reuben on a matzo? Why not. A Salisbury Steak made of bison meat? Sure. Not marriages of convenience, but of inspiration.

Reuben Matzo Egg: 168 calories… 10 g fat… 1.5 g fiber… 14 g protein… 18.6 g carbs… 54 mg Calcium… NB: Food values shown are for the plated foods only, and do not include the optional beverages. —  PB —  The flavors of a Reuben but Kosher for Passover! What’s not to love? Delicious, filling breakfast. The original recipe is from Kosher in the Kitch.

++ 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 matzo cracker [14 g], like Streit’s brand ++++ ¼ oz corned beef, sliced thinly and minced ++++ 2 Tbsp sauerkraut [drained] ++++ 1.5 tsp Russian Dressing** ++++ freshly- ground black pepper ++++ Optional: black coffee with 1 tsp sugar [16 calories] or blackish tea ++++  Optional: 4 oz Kosher orange juice [56 calories] ++

Whisk the eggs vigorously, then stir in most of the corned beef and sauerkraut. Pour into a non-stick pan which was spritzed with olive oil. Scramble until done to your preference. Carefully break your half of the matzo in two or three pieces. Spread most of the Russian Dressing on the matzo crackers, then top with the eggs. Garnish with remaining corned beef, a dollop of the Dressing, and black pepper.  Delish.

Bison ‘Salisbury Steak’: 260 calories Rather than my telling you what to eat with your Salisbury Steak, I’ll give you options. Use any good veg from your ‘fridge, garden or freezer.

one 4-oz bison burger = 124 calories… 2 g fat… 0 g fiber… 25 g protein… 0 g carb ++++ ½ oz mushrooms = 8 calories… 0 g fat… 0.5 g fiber… 0 g protein… 2 g carb ++++ 1 tsp curried catsup = 8 calories… 0 g fat… 0 g fiber… 0 protein… 2 g carbs…

Side vegetables: your choice to total up to 120 calories — 2 oz cooked beets: 24 calories… 0 g fat… 1.6 g fiber… 1 g protein… 5.4 g carbs… 5.4 mg Calcium……….. 2 oz carrots: 23 calories… 0.1 g fat… 1.6 g fiber… 0.6 g protein… 5.4 g carbs… 18.4 g Calcium…………. 1/3 c. baked beans: 79 calories… 0 g fat… 3.4 g fiber… 4 g protein… 18 g carbs… 29 mg Calcium……….. 2 oz broccoli: 20 calories… 0 g fat… 1.4 g fiber… 1.6 g protein… 4 g carbs… 26 mg Calcium………. 2 oz green beans… 18 calories… 0 g fat… 2 g fiber… 1 g protein… 4 g carbs… 21 mg Calcium………. 2 oz peas: 44 calories… 0 g fat … 3 g fiber… 8 g protein… 8 g carbs… 13.6 mg Calcium…

Sprinkle a small, hot skillet with some Kosher salt. Put the burger on the salt and turn down the heat to medium-low. Cook one 4 oz bison burger on one side for about 3 minutes. Flip it and cook until done as well as you’d like. Put on a plate to stay warm.  Topping: Add some water to the pan and stir/ cook the mushrooms until soft. Meanwhile prepare your vegetables. To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good American eating.

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

1.5 two-oz eggs = US large1 two-oz egg  + pear or apple
pepperonione 50-calorie chicken breakfast sausage
black oliveswhite whole wheat flour + non-fat milk
winter savory + apple or pearhigh gluten flour
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

baked beans + onionleft-over roasted beef
celery + canned/stewed tomatoespickled beets
brown stock + hot saucesourdough rye or wheat bread
optional: boiled egg/scallion/tomato/lemoncornichons/pickles + Dijon mustard
Sparkling waterSparkling water

Carol of the Bells

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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.

Mykola Dmytrovych Leontovych wrote a piece of music in 1914, based on a Ukrainian folk song. He called it “The Little Swallow”, and the tune was sung in April, which was Ukraine’s New Year’s Day. Leontovych was a prolific composer who loved to put folk music into new settings for choral groups. In the song “Shchedryk“, a swallow flys into a house to sing about the bounty of the coming new year. In 1922, the year after Leontovych was murdered by an agent of the Soviet government, the Ukrainian National Chorus performed the song at Carnegie Hall in a fund-raising concert. Ukraine had recently gained its independence from the Soviet Union, and the Chorus was sent on tour to build goodwill for the new state and to raise much-needed revenue. The song was an instant success. Then Peter J. Wilhousky, a Ukrainian-American composer, put new words to the music in the 1930s. He called it “Carol of the Bells“, because the tune made him think of handbell music, and he made the words about Christmas. And then it really took off! Now people think that this is a traditional old Ukrainian Christmas carol, but that is not correct, as the original piece was never intended for Christmas. The first eight bars of notes are indeed from the folk song, but that isn’t about Christmas either. Despite all of this, it is a wonderful piece of choral music. If you love to hear it during the Christmas season, think of Ukraine and lobby your government to support the country in its fight for freedom.

Our meals are traditional foods from Ukraine.

Banush: 203 calories… 3 g fat… 2.5 g fiber… 7 g protein… 35 g carbs… 91.5 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. – PB GF – This porridge is popular in Ukraine, Romainia, and Georgia: anywhere sheep are raised and feta cheese is made. Tradition says that only the shepherds [menfolk] are permitted to perpare it… Fine. My menfolk can pitch in with the cooking anytime! Some of the ingredients in the original recipe are unavailable to most of us, so I substituted plain yogurt to get the sour flavor which is charactaristic. The pear could be swapped for apple, and if you wish, the fruit could be diced and added to the porrige as a garnish.

++ ¼ c polenta/ yellow cornmeal/ yellow grits ++++ ½ c water ++++ ¼ c plain yogurt ++++ garnish: ¼ oz feta cheese, diced ++++ ½ slice bacon, cooked and crumbled ++++ 1 oz pear or apple ++++  Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Heat the water to near boiling and stir in the polenta. Cook slowly while stirring. After the water has been absorbed by the polenta [about 15 minutes?], add the yogurt and continue to stir until the mixture is stifer. Polenta should be cooked but the consistancy should not be too stiff. Pour into a bowl and top with the cheese and bacon. Serve with the pear.

Ukranian Omelette: 276 calories… 8.6 g fat… 6.5 g fiber… 23.4 g protein… 28.4 g carbs… 121 mg Calcium…  — PB —  This dinner is based on a popular breakfast of Ukraine. With the addition of a vegetable and cooked wheat berries [Ukraine produces 4% of the world’s wheat], this makes for a fine and filling dinner.

++ 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 cottage cheese, reduced fat ++++ 2 Tbsp sliced mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ 4 oz asparagus ++++ 1 oz wheat berries, cooked ++

8 hours before: Rinse the wheat berries and soak in water to cover.  40 minutes before: Drain the wheat berries and cook them in boiling, salted water. 15 minutes before: Put the asparagus on to cook. Warm the mushrooms in a small saute pan, add the cottage cheese then stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk the eggs and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until you run out of egg. Plate with the wheat berries and asparagus.

Who Dunit? Who Ate It? Chapter IX

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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.

Dear Husband and I love to read ‘whodunits.’ Crime literature in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

David Silva authors a crime series centered in the art world. In Portrait of an Unknown Woman, the master-art-swindler Magdalena Navarro prepares a meal for the police officers who are interrogating her about her crime syndicate. Her Spanish Tortilla is also called a Spanish Omelette. Of course, international spy-master/art restorer Gabriel Allon always solves the art theft mystery with intelligence and a keen appreciation of good food.

Spanish Tortilla: 150 calories… 9 g fat… 1.5 g fiber… 10 g protein… 11.6 g carbs… 189 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. — PB GF —  In Spain, a ‘tortilla’ is a vegetable-potato-cheese and egg dish, usually cooked on the stove-top. This one is easier because it is baked.  HINT: Serves 2 [two]

½ clove garlic ++++ 1 oz/1 scallion ++++ ¼ cup/1 oz red bell pepper ++++ 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice ++++ one 2.5 oz egg = US extra large ++++ 25 ml/0.8 fl oz plain yogurt ++++ 2 tsp chives, chopped ++++ 1 oz grated Manchego or Cheddar cheese ++++ 2 oz watermelon ++++  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]

Put potatoes in a small saute pan with a little water and cook until not-quite soft. Add garlic, scallion, and bell pepper and continue to cook until bell pepper is soft, then drain. In a small bowl, combine egg, yogurt, chives, and cheese. Stir in the cooked vegetables and spread in a baking dish that has been spritzed with oil or non-stick spray. Bake at 350F, 15-18 minutes. Plate with fruit and you are ready for an energetic day.

In the Jack Reacher series, the retired Army officer of giant stature wanders around the country. Trouble usually finds him, and he solves a crime wherever he goes. Jack Reacher’s mother was French, so he speaks the languages fluently and enjoys French food. In large quantities. Sometimes his life takes him back to his mother’s nation. In Personal, Lee Childs’ hero tucks into a meal that includes a Croque Madame.

Croque Madame: 286 calories… 16.5 g fat… 4.4 g fiber… 17.5 g protein… 23 g carbs… 324 mg Calcium…  PB From Paris comes the ‘wife’ of one of the great sandwiches. The Croque Monsieur has been a mainstay of hungry college students on the Left Bank for generations. Add an egg and it becomes the more feminine [for some reason] and the more filling “Madame.” Our version is open-faced.

++1 slice 70-calorie whole-grain bread ++++ ½ oz sliced ham from the deli, 3% fat OR ½ oz sliced turkey ++++ ½ oz Gruyere cheese, grated ++++ 2 Tbsp Bechamel sauce, no cheese ++++ one 2-oz egg ++++ side salad ++

Spread 1 Tbsp of the sauce on the bread. Lay the ham/turkey on next and spread with béchamel. Top with the cheese. Fry the egg until it is just set. Transfer the egg from the pan to the top of the sandwich. Place the sandwich in the pan and cover with a lid. Cook the sandwich on medium to low heat as the cheese melts, the bread toasts, and the egg continues to cook. Prepare the side salad and plate it. Remove the sandwich from the pan and serve with the salad. Hum “La Vie en Rose” while you dine.

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

polenta + plain, fat free yogurt1.5 two-oz eggs  + sauerkraut
feta cheesecorned beef + matzo crackers
uncured baconpaprika + Worcestershire sauce
pear or applemayonnaise + catsup + hot sauce
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1.5 oz two-oz eggs + mushrooms4-oz bison burger
2%-fat cottage cheesemushrooms
asparagus + wheat berriescatsup, without corn syrup
chives/scallionsvegetables of your choice from list
Sparkling waterSparkling water

Night Sky: Pleiades

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

In the Northern Hemisphere and the near-equator Southern Hemisphere, the seasons are told in the stars. Unlike the circumpolar stars such as those in Ursa Major and Minor that are visible all year, the constellations of the lower celestial latitudes move in and out of view like actors walking on stage left, then exiting stage right. These are constel-lations that are visible only in certain seasons. One well-known set of stars is the Pleiades or Seven Sisters, part of the constellation Taurus. They rise above the horizon in the late Autumn, before the more noticeable Orion. These stars were first written about in China in 2350 BCE, and are mentioned in the Book of Job. In a Greek myth, Orion the Hunter was pursuing the sisters, so Zeus changed them into doves and they flew into the sky. In a myth of Indigenous Americans, they were seven little girls who were chased by bears. The girls stood on a rock and prayed to be saved. The rock grew into a mountain which the bears clawed at. The girls were transported into the sky, and the rock is known today as Devil’s Tower/Mateo Tipi. The Pleiades are an unusual set of stars because they seem to be covered by a gauzy veil — which today we know to be a nebula of gases. It is a loose group of stars that were all formed at the same time within a gas cloud. This is unusual since most constellations are made of stars of different ages and distances from Earth. The Pleiades are listed as Messier Object #45. The best time to view the famous Pleiades is in December.

Whether you are in Mexico [North America] or in France [Europe] or Asia, you can see the Pleiades if there isn’t any light pollution. Turn off the porch light and try looking for it in the southern sky: find Orion, then draw a line through the three stars of his ‘belt’ and keep going up and to the right until you reach the fuzzy-looking cluster that is the Pleiades. Then view it through binoculars to see the details.

Enchilada Bake: 140 calories 6 g fat 1.7 g fiber 15.3 g protein 12.5 g carbs [11 g Complex] 75 mg Calcium NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF Since we enjoy enchiladas for dinner, why not have the same flavors at breakfast?

1 two-oz egg ++++ 1 Tbsp crushed tomatoes, slightly drained ++++ ½ oz green chili pepper, minced ++++ 1 Tbsp plain, non-fat yogurt ++++ ¼ oz chicken breast, cooked and chopped ++++ 1/8 oz Monterey Jack or Cheddar ++++ ½ tsp cornmeal ++++ ¼ tsp oregano [Mexican, if you can find it] ++++ pinch chili roja [red pepper flakes] ++++ 2 oz apple OR applesauce ++++ 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]

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Mollusk Gratinees: 283 calories … 14.6 g fat… 2 g fiber… 31.6 g protein… 17.5 g carbs… 216 mg Calcium… PB GF -if using GF flour When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal.

Serves 1Spritz a ramekin with non-stick spray.
2 tsp flour ++++  4 T. mussel broth ++++  ½ tsp curry powderWhisk together over low heat until thickened.
3 oz cooked mussels ++++  2 shucked oysters Roughly chop the cooked, shell-less mollusks. Stir into thickened broth and pour into an oven-proof dish.
½ oz grated GruyereSprinkle over the mixture in the dish.
Bake at 350F for 10 minutes, until cheese melts.
3 oz green beansPlate with cooked beans.

Elements: Fluorine

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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.

There is a riddle that science teachers sometimes tell. “A student conducted a poll to assess science literacy. She asked 50 people this question: ‘There is a chemical found in every home that is so dangerous that if you breathe in one teaspoon, it can kill you. It is called dihydrogen monoxide. It is a component of acid rain, and it can burn skin in both the solid and gaseous form. Pre-cancerous tumors are composed largely of this chemical in liquid form. Should it be made illegal?’ All 50 people said yes it should be outlawed and that they would sign a petition to ban it.” The chemical, of course, was water, H2O, and all those facts about it are true. Yet we can use water safely in all its forms. Fluorine, number 9 on the Periodic Table, is a gaseous atom that has been in the news lately. This element is highly reactive, bonding with other elements easily. It has been used as a flux in metallurgy, and for etching glass. The benefits of tiny amounts of Fluorine were discovered in 1931, after a 30-year search to find out why residents of towns in Colorado, Idaho, and Arkansas had teeth that resisted tooth decay. Turned out, their drinking water had naturally high amounts of Fluorine. Too much Fluorine can cause fluorosis, a staining in the teeth of children. Scientists at the National Institute of Health thought that adding less than 1.0 part of Fluorine per one million parts of drinking water would reduce decay. In 1944, residents of Grand Rapids, Michigan became the field testers of that idea, by fluoridating their municipal drinking water. After 15 years, the results were undeniable: the study of 30,000 school children showed that the rate of tooth decay decreased by 60% !! Today, 73% of US communities add Fluorine  [0.7 mg/L] to their water, and stannous fluoride is an important ingredient in toothpaste. In larger amounts, Fluoride is not good for health, and guess what — drinking too much of any water can kill you. I’m a big fan of scientific evidence. Fluorine in the correct amounts is a safe addition to water and it is highly effective as a method to reduce tooth decay.

Fluorine in the water helps to strengthen teeth, and Calcium in your food can help. Both our breakfast and our dinner are high in Calcium. Eat these and you are one quarter of the way toward your Calcium goal for the day.

Bombadil’s Breakfast: ..205 calories…. 5 g fat… 2.5 g fiber… 10.5 g protein… 15 g carbs… 312 mg Calcium…  NB: the food values given are for the plated items only, and do not include the optional beverages. PB GF  When Tom Bombadil served his guests breakfast, it was plants, fruit and dairy of his own collection or production. The plants should be watercress [since his wife Goldberry was the River-Man’s daughter] and the fruit shall be Golden Berries [aka Peruvian Ground Cherries], again in a nod to his wife.

++ 2/3 oz Camembert cheese ++++ ½ cup watercress leaves or microgreens ++++ ½ cup plain yogurt ++++ 1 tsp honey ++++ 2 oz Golden Berries ++++ edible flowers [violets, chives, nastursium, et alia] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Warm the honey and stir it into the yogurt. Plate the items to your taste and enjoy a magical breakfast in The Old Forest. Wear a blue jacket and yellow hat.

Egg Curry: 299 calories… 12.6 g fat… 2 g fiber… 18.4 g protein… 27 g carbs… 205.6 mg Calcium…  PG GF  This Indian curry is delicious and so simple to prepare. Need I say more? The recipe is from Jacquline Herault’s Oriental Cooking the Fast Wok Way. HINT: This recipe serves two [2].

1 tsp oil +++ ½ c onion, chopped [2.25 oz] ++++1½ coins of fresh ginger, mincedHeat wok over medium. Add oil and count to 30. Add these, stir-fry 3 minutes until onions are golden. Turn heat to low.
1 Tbsp minced parsley++++ ½ tsp turmeric ++++ 1 tsp curry ++++ ¼ tsp garam masalaAdd ingredients off heat, then simmer uncovered 2 minutes. Stir occasionally. Add water if too dry.
1½ Roma/plum tomatoes, quarteredAdd these and some water, simmer 8 minutes.
4 fl oz / ½ c plain yogurt ++++ 1 oz weight = ¼ c mushrooms, choppedAdd, mix well, and simmer 10 minutes or less as sauce thickens.
2 hard-boiled eggs, peeled and slicedAdd, simmer 3 minutes
1 Tbsp lemon juice ++++ ¼ cup cooked brown rice/personAdd and stir to combine. Plate.
2 hard-boiled eggs, peeled and halvedNestle egg halves on top of the curry mixture.

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

1 two-oz egg = US large + apple or applesauce2.5-oz egg + garlic 
crushed tomatoes + chicken breast meatscallion + bell pepper, any color
plain, fat-free yogurt + Green chili pepperwhite or sweet potato + plain, fat-free yogurt
Monterey jack cheese + several pinches cornmealCheddar cheese + chives
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz shelled mussels70-calorie whole-grain bread
2 oysters + curry powder3%-fat ham or turkey
mussel broth from cooking musselsBechamel sauce + 2-oz egg
flour + Gruyere cheese + green beansGruyere cheese + side salad
Sparkling waterSparkling water

Advent

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

It is easy to make an Advent Wreath for home use.

You’ve got your Advent Calendars, your Advent Wreaths, your Advent paraments … so what is ‘Advent’? The word comes from the latin words ‘ad’ [toward] and ‘venire’ [to come], thus it means ‘to come toward’. It marks the season when we get closer and closer to Christmas Day. Advent was originally the six weeks before Christmas, beginning at Saint Martin’s Day on November 15. It marked a time of fasting in preparation for Christmas — and hopes that the Second Coming would occur on Christmas Day. Thus the faithful person would spend the time atoning for his/ her sins, and getting his or her soul in order for the return of the Christ and the Last Judgement. Whew! That was a lot to get ready for. In modern times, Advent is the period from December 1st to Christmas Day OR the four Sundays before Christmas. This year, 2024, the first Sunday of Advent is December 1st, so the calendars coincide for once. In churches, Advent Wreaths are lighted each week, and the count-down begins. Nowadays, instead of preparing for the Second Coming, the weeks before Christmas are given over to writing Christmas Cards, completing a shopping list, buying and wrapping gifts, baking cookies, decorating the house and tree [and yard], and attending/hosting parties. Did I leave anything out? What are we losing in that commercial hustle? Are we taking time to enjoy our time with family and friends? Are we giving gifts out of love or obligation or ostentation? Are we missing the point of the whole thing? Do your best not to lose sight of the reason for the season: peace, love, joy, hope. We need those now, more than ever.

In all countries there are people who observe Advent in one way or another. From America to Malta and around the world, have a glad Advent season.

B-T-O Bake: ..127 calories… 6 g fat… 1 g fiber… 9.5 g protein… 8.6 g carbs… 66 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF This bake has flavor and to spare. Delicious way to use left-over broccoli.

++ 1 two-oz egg ++++ 1 Tbsp 2%-fat cottage cheese ++++ 1 oz diced tomato, drained ++++ ¾ tsp Parmesan cheese ++++ ½ oz cooked broccoli ++++ 1 Kalamata olive ++++ 1.5 oz applesauce OR 1 plum OR 4 cherries OR 4 oz strawberries ++++ 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 the toaster oven at 350 F. Dice the broccoli and the olive. Stir the cheeses together. Spritz an oven-safe container with non-stick spray. Whisk the egg, then whisk in the cheeses. Distribute the tomato, olive, and broccoli over the bottom of the baking dish. Whisk the eggs once more and pour into the baking dish. Bake for 12-15 minutes. Portion the fruit and prepare the beverages of your choice. Now that’s a breakfast!

Maltese Spinach-Tuna Pie: 185 calories… 9.6 g fat… 5 g fiber… 19 g protein… 24 g carbs… 49 mg Calcium… – PB – This dish is a classic in Malta and you will enjoy it at home too. Lots of ingredients, but it is really easy to prepare. NB: This recipe serves two.

++ 100 g frozen spinach ++++ 100 g tuna ++++ 3.5 oz/100 g Mediterranean Vegetables++++ ¼ c peas ++++ ½ cup onion, chopped ++++ 2 cloves garlic, chopped ++++ 1 Tbsp capers ++++ 2 anchovies, rinsed ++++ 2 Tbsp tomato puree ++++ 1 tsp olive oil ++++ 1/6 sheet purchased puff pastry or oil-based pie crust ++

Put the puff paste sheet on the counter to warm for 30 minutes. Thaw the spinach and squeeze out the moisture. Heat the oil in a pan, then saute the onions and garlic. When they are just cooked, add everything else except the puff pastry. Stir and cook until everything is warmed through. Transfer to a lightly-oiled oven-proof dish. Cut 1/6 of the pastry sheet. Rewrap and refreeze the rest. Place the puff paste on top of the tuna/vegetable mixture. Bake at 350 F for 20 minutes or until the puff pastry is browning and flakey.