recipes for Michael Mosley’s 5:2 Diet

Hometown Heroine: Perth

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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 endureeverything who is now Following.

My grandmother, the family historian, told me the story of Catherine Douglass when I was a child. Since my gr-gr-gr-great-grandmother was a Douglass, my grandmother [she of the Christmas cookies] thought I should know how Catherine tried to save the King of Scotland and earned the sobriquet ‘Kate Barlass.’ When James I was King of Scotland, he did some things that earned him praise. He also earned the enmity of several powerful nobles [like his uncle and cousins] who determined to kill the king in order to advance their families’ agendas. On February 20, 1437, King James, his wife Joan and a few members of their inner circle were staying at the Blackfriars Monastery in Perth. A group of dissidents decided to use the occasion for assassination, and they had the help of the King’s steward. The King and Queen were in their room, getting ready for bed, attended by her ladies. One of the ladies was Catherine ‘Kate’ Douglass. A commotion was heard in the hall and the royal party guessed that danger was at hand. Someone knew that there was a sewage tunnel under the room, so the rug was raised and the King was lowered into a pit under the floorboards. Once, there had been a tunnel going out to the garden, but it had been walled-off because near-by games of lawn tennis were often interrupted when balls went into the tunnel. As the King hiding himself, Queen Joan told her women to secure the stout bar that would fasten the door to the room — but the duplicitous steward had removed it. Determined to buy time, Catherine put her arm in the brackets where the bar should have gone. Alas, a young woman’s arm is no match to 30 determined assassins — the door burst open, breaking Catherine’s arm. The murderers also knew about the sewage tunnel, the king was revealed when the floor was opened, and he was stabbed 23 times. In the mele, the Queen was stabbed and another lady was injured, but the women escaped to Sterling Castle. The exploits of Kate Douglass were written down in 1527, then repeated in translations throughout the century. Authors of the 1800s from Walter Scott to Dante Gabriel Rossetti amplified the story of Kate Barlass, and she caught the popular imagination. In a play by Sir Arthur Helps and in paintings, Catherine Douglass had her 15 minutes of fame. Her fame continues into this century with a fine song about Catherine and she lives on in the expression, “Katie, bar the door” which means “Watch out — trouble is coming.” That’s my grandmother’s story, and I’m sticking to it.

We don’t usually associate potatoes with Scotland, but both out meals have them as an ingredient. To make the potatoes more healthy, mix equal parts sweet potatoes and white potatoes to use in these recipes.

Tattie Scone with Egg: 145 calories 5 g fat 2.6 g fiber 8.5 g protein 18.4 g carbs 87 mg Calcium  NB: The food values given above are for the egg, scone, and fruit only, not the optional beverages.  PB  Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make when you have left-over boiled potatoes.

One 2-oz egg 1 tattie scone*** 2 oz apple or pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Prepare the Tattie Scone [HINT: Do this the night before and cook them, too.] and keep warm or re-warm. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost an instant meal, if you made the scone beforehand.

***TATTIE SCONES makes 3, each at 43 calories ½ cup mashed potatoes, no milk, no butter nb: I have made this successfully with half sweet potato/half white potato 1 Tbsp egg white 1 Tbsp white whole wheat flour 2 Tbsp milk ¼ tsp salt ½ tsp baking powder Stir all ingredients together – batter will look like thin Cream of Wheat. 

Measure ¼ cup portions and pour into a heavy skillet which is well-seasoned or has been spitzed with non-stick spray. Spread out the batter to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.

Cullen Skink:  228 calories  4.5 g fat 3 g fiber 26 g protein 20 g carbs 161 mg Calcium   PB GF  We found this old Scottish recipe to be divine!! Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.

3 oz finnen haddie [smoked haddock] 3 oz milk small pinch ground cloves bay leaf ¼ cup onion, chopped 2 oz potato, diced 1 oz peas -OR- 3 oz asparagus, cut in 2” slices 1 tsp butter parsley for garnish

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish and vegetable puree, sprinkle with parsley, and arrange the vegetable around the sides. You will want to eat this again!

Comparing Plans: Mediterranean Diet

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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 has decided, since his birthday is tomorrow, that he will shift his eating plan into a higher gear: in addition to Fasting two days each week, he would like the Slow Day meals to be more Mediterranean in nature. What a good idea! This ancient Way of Eating has been studied since the 1950s and causing double-takes for decades — how can they eat all that olive oil and wine and cheese and still be healthy??!?! It is not about what they do eat but what they do not eat: butter, cream, red meat, refined carbohydrates, processed foods, sweets. Is there any benefit to eating like a Mediterranean? Oh yes!! A large, long-term study in the US showed that a Mediterranean Diet lowers cholesterol, helps the body to regulate blood sugar, and reduces damaging inflammation linked to metabolic disease, all while keeping arteries flexible and free from plaque. AND it can promote weight loss. In sum, a Mediterranean Diet, along with other healthy lifestyle choices, seems to reduce early death due to heart issues by 80%. W.O.W. Dr, Michael Mosley, originator of the Fast Diet, highly recommends a Mediterranean Diet for everyone on Slow Days. How similar are the Fast Diet and the Mediterranean Diet? Let’s look at a comparison:

Is this food allowed on this diet…MEDITERRANEANOn Fast Days
Fatty Animal protein: beef, lamb, pork< 3 oz sv.Small servings
Lean Animal protein: chicken, turkey3 oz svYes, preferred
Eggs Up to 7 per week Yes 
Beer, wine, cocktailsYes to wineOn Slow Days
Oats, barley, quinoa, brown rice, whole-wheat bread/pasta Yesin moderation
Nuts + seedsYes, 3 sv/week in moderation
Beans, legumes: peas/kidney beans/lentils/chickpeasYes, 3 sv/weekYes 
Seafood protein, especially with Omega-3 fats3 sv/weekYes, preferred 
Apples, melons, pears, all other fruitsYes- 3 sv /dayYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt fat-free preferredSome 
Vegetable oils: olive, canolapreferred sourcesin moderation
Animal fat: butter, lard, or margarine substitutesno in moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat Only plant-based No 
Protein seafood-basedYes. lots 
Higher fiberYes Yes
Limit refined Carb intakeComplex carbs onlyComplex carbs only
Whole grains Yes !!Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNone or very limited amountsNot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days
Based on information from the Cleveland Clinic website.

There are many ways to add vegetables to your diet deliciously, such as Zucchini-Feta Fritters for breakfast [or dinner] and Felafel at dinner [or breakfast]. Try making changes to one meal a week, to conform to the new guidelines, then expand your repertoire to other meals.

Zucchini-Feta Fritters & Fruit: 178 calories….. 5 g fat… 3 g fiber… 8.4 g protein… 31.6 g carbs… 208 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour  Savory with the feta, sweet with the melon – a flavor adventure for breakfast.

++ 4 zucchini-feta fritters ** ++++ 3 oz watermelon ++++ 2 Tbsp plain, fat-free yogurt  ++++  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] ++

Start the fritters the night before to allow the zucchini to drain thoroughly. Using 1.5 Tablespoons per fritter, place the batter on a hot griddle which has been spritzed with non-stick spray. Flatten the fritters, and cook on both sides until well browned. Plate with the melon and yogurt. Serve with beverage of choice, noting their calorie count. [Refrigerate the remaining batter until you have time to cook and freeze the remainder.]

**Zucchini-Feta Fritters makes 23-24  each: 34 calories 1.5 g fat 0.3 g fiber 1.5 g protein 3 g carbs 34 mg Calcium  PB These are a yummy treat, at breakfast or as a pre-dinner nibble. 1-1/8 pound [18 oz] zucchini salt 1 two-oz egg 4 oz feta cheese, crumbled or diced ¼ cup fresh dill weed OR 2 Tbsp dried 2 Tbsp fresh parsley ¼ c white whole wheat flour ¼ cup self-rising flour Grate the zucchini and put it in a collendar over a bowl. Sprinkle with salt and use your fingers to toss the zucchini to distribute the salt. Let sit several hours or overnight. Place the zucchini in a clean bowl and add the remaining ingredients. Combine well. Heat a griddle/large skillet and spray with non-stick spray.  TIP: I used a 1.5 Tbsp scoop, but a heaping tablespoon would do as well.  Make piles of the batter on the cooking surface, then flatten them, and cook until well-browned on both sides.

Felafel with Vegetable Salsa:  205 calories 5 g fat 7.5 g fiber 9 g protein 26.5 g carbs 139 mg Calcium  PB GF   The felafel recipe is from Molly Katzen’s Moosewood Cookbook.  Perfect for any time of year. Felafel is so convenient to have in the freezer for ‘instant’ meals.

6 falefel patties  ½ cup diced fresh tomatoes ½ cup diced orange or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice 

Combine the chopped vegetables with the lemon juice. Let sit while the felafel warms. If frozen, warm the felafel. Plate the felafel and the salad.  It’s that easy?!? Yes it is!

FELAFEL:  makes 26 patties each patty = 25 calories 

2 cups canned chick peas [if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them] 1.5 cloves garlic, crushed [add as much as you enjoy!] ¼ cup celery, minced ¼ c. scallions, sliced 1 egg 1½ tsp tahini ½ t. cumin ½ t. tumeric ¼ t. cayenne ¼ t. black pepper 1.5 t. salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1½ Tbsp scoop and then flattened the patties. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later. Bake at 400F for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use. 

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

1 two-oz egg + apple or pearbarley flour + white whole wheat flour
Tattie Scone: mashed potatoes1 egg + plain fat-free yogurt + fat-free milk
egg white + milkbaking soda + baking powder + honey
white whole wheat flour + baking powderdried fig + grapes or melon
Optional smoothiedeglet noor dates + salt
optional hot beverageoptional hot beverage

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

smoked haddock=finnen haddie cooked chicken + mushrooms
onion + potatoBrussel sprouts + green beans
butter + milk + bay leafBarley pilaf: quick barley + whole wheat orzo
parsley + peas or asparagusstock + thyme + chives or scallions
Sparkling waterSparkling water

Morocco

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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 ISKON 1111 who is now Following.

Do you play Worldle, the geography spin-off of the popular Wordle? What helps you to recognize Morocco when it comes up? I look for the flat line at the bottom. The shape looks like a leg in a rather baggy boot, the foot of which is flat on the floor. The Kingdom of Morocco is in a unique location, having coastlines on both the Mediterranean Sea and the Atlantic Ocean. Archeological evidence shows that people have lived there since 300,000 years ago, when the region was a grassy savannah. Now, the population is made up of Berbers and Arabs and the climate is much drier. In the time of the ancient Greeks, Morocco was the site of one half of the Pillars of Hercules, which marked the Western end of the Mediterranean. In one old story, the Titan Giant Atlas, who was doomed to hold the heavens on his shoulders for all time, performed his task while standing in Morocco. The hero Perseus turned Atlas into a mountain range, now called the Atlas Mountains, which runs from Morocco to Algeria. During the Ordovician Period of geologic time, this part of Northern Africa was a warm, shallow ocean which abounded with creatures who’s shells are now embedded in the rocks of the Atlases. If you see a beautiful fossil Ammonite or Cephalopod in a rock shop, most likely it is the result of the lucrative trade in Moroccan fossils. In 150 BCE, the Romans appropriated the area which they called ‘Mauritania,’ but it was not officially part of the empire until 44 CE. The Arabs arrived in the 600s, bringing the Islamic religion to the Maghreb. For the next few centuries, the region was struggled over by factions of Muslims, with little cohesion or permanence. Bit by bit, the French arrived and worked their way into the fabric of the country, gaining control in 1912. Occupation by Germany during WW2, lead to Casablanca being an important hub of intrigue during the war. Independence arrived in 1956. The country has many place names that are familiar: Marrakech, Fez, Tangier. And some well-known people came from Morocco: actor Jean Reno; 14th century world traveler and scholar Ibn Battuta; Nobel Physicist Serge Haroche. Make sure you can recognize Morocco next time you see it — it is a place worth knowing.

Our meals for Morocco have the spices of the country at breakfast and a storied street-food for dinner.

Moroccan Bake: 148 calories 6.4 g fat 2 g fiber 7 g protein 16 g carbs 41 mg Calcium  PB GF The Moroccan spice Ras El Hanout is the key to this breakfast. The dates and melon make it even better.

1 two-oz egg 1 tsp Ras el Hanout spice blend 2 tsp tomato sauce 1 black olive, chopped 2 deglet noor dates 2 oz melon   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz a ramekin [for 2 people, Dear Husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Whisk the eggs with the spice, tomato, and olive. Pour into the oven-safe dish and bake 12-15 minutes. Plate with the fruit and an optional beverage.

Mhadjeb: 1 piece + fruit = 240 calories 4 g fat 3.5 g fiber 7.6 g protein 32.5 g carbs 20 mg Calcium  PB  Somewhere in the mists of time, a poor Algerian woman began to prepare this dish. She would send it out with her children to sell in the streets. It became a great hit and, not knowing what else to call it, the food was dubbed ‘mhadjeb’ or ‘mahjouba’ which means ‘honorable woman’ or ‘the unknown woman who never leaves the house.’ The recipe is adapted from one by Nympha Nzeribe. Leftover pieces freeze well.

Makes 6 Griddle for cooking
1 cup semolina ½ c white whole wheat flour
pinch salt
½ cup warm water		Combine flours and salt in a bowl, and add water gradually. Knead until ingredients are mixed into a soft dough.
Plastic bag large enough to hold doughTake a plastic bag and dip it in warm water, filling the bag. Dump out the water and put dough inside the wet bag. Wrap bag around dough and let it rest ~15 minutes.
Remove dough, knead lightly for a few minutes.
Oil your hands and form dough into 6 balls. Line up balls on a work surface, in the order you form them, making note of the order. Cover lightly, let rest.
1 tsp olive oil
1 cup onions, chopped		Cook onions in oil until transluscent.
14 oz tomatoes, diced
2 Tbsp green chile [New Mexico]
2 Tbsp catsup large pinch cumin + salt
½ cup carrot, grated		Dice tomatoes and add to onions along with all the rest of these. 
Cover and cook over low, stiring at whiles, until thickened.
Take off heat.
2 hard-boiled eggs, chopped Add egg, stir, and let cool to room temperature. Divide into as many portions as you have dough balls. 2 oz each ball.
Oil balls of dough cooled fillingOn a lightly oiled surface, roll out Dough Ball #1 as thinly as you can. ~9” dia. Spoon filling into center and spread it out a bit. Fold edges of circle to center, to form a square, covering all the filling. Repeat with other balls and filling.
Spray oil on a griddle. Move each package carefully to the griddle, lest the dough break open. Cook until each side is nicely browned. Let cool briefly.
clementines/ melon/ grapesServe with cool, fresh fruits on the side.

Procopio Cuto

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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.

You might not know the name of Francesco Procopio Cuto, but if you have ever been in a “cafe,” you know his legacy. “Cafe” means “coffee.” The Spanish brought cocoa to Europe in 1528. The Dutch brought tea to Europe in 1610. The Venetians brought coffee to Europe in 1615. Procopio Cuto brought the coffee-house to Paris in 1686. Cuto was born in Sicily on 9 February 1651, into a family of chefs. His grandfather had a machine that would make an Arabian delight called “gelato.” Procopio decided to take the gelato machine and go to France to make his fortune. Stopping off in Venice on the way, he was introduced to the idea of a coffee-house. In Paris, Cuto obtained a license to sell ‘lemonade’ and other fruit beverages in a dark, tiny shop on Rue des Fossés-Saint-Germain-des-Prés, in the 6th Arondissement. Once he remodeled, with chandeliers and marble-topped tables, business picked up. When he added the exotic drink coffee, business was even better. Then the Comedie Francaise Theatre opened across the street in 1689, and all of the beau-monde came to the cafe, before and after the plays. Writers, statesmen, men of letters, actors, nobility — everyone sat down at Cafe Procope — to see, to be seen, and to drink the coffee. Thus, Procopio introduced the coffee-house to Paris. He also started making gelato, although with a slightly changed recipe. And it was a hit! He was the official gelato maker to the court of Louis XVI. Ladies, who had been absent at first, came to eat gelato or drink hot chocolate. Cafe Procope was the place to be! The cafe continued after Coto died in 1727. Even the Revolutionaries of 1789 met at Procope, to plot the overthrow of the monarchy. Benjamin Franklin was a customer, as were Thomas Jefferson [who introduced ice cream to the Americas], Napoleon, Victor Hugo and anyone you can think of. Obviously, the concept was much copied, as there were 30,000 cafes in Paris in 1900, indicating the democratization of the cafe scene. No longer for the elites only, everyone went to the cafe and it became a way of life. When in Rome, do as the Romans do. When in Paris, whether you order a citron presse or a cafe espresso, go to a cafe, and relax, and watch the parade of life walk by, just as Parisiens have been doing since Procopio Cuto showed them how.

The foods I chose for today are both light little meals which might be enjoyed at a cafe, along with a cup of coffee. Or at breakfast at home, along with a cup of coffee. The second meal can be a breakfast or, if doubled along with an added slice of bread, could be a lovely dinner.

Strawberry Crepe: 193 calories 7.5 g fat 2 g fiber 9.5 g protein 23 g carbs 211 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Isn’t it a treat to enjoy ‘Strawberries & Cream’ once in a while? If you haven’t made the crepes already, this is a good reason to try them. Mine were ready in the freezer.

1 sweet crepe*** 2 Tbsp ricotta cheese 3 Tbsp vanilla low-fat yogurt 3 oz strawberries, sliced and put in a sieve over a bowl, especially if frozen 1 slice uncured bacon or 1 slice ‘Canadian’ bacon  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Stir the ricotta and yogurt together. Add most of the berries, saving some for garnish. If there is a lot of juice, cook it down slowly to make a little syrup. Cook the bacon. Place the crepe on the plate and spoon the cream filling onto it. Fold over the crepe and top with the extra berries and syrup. Plate with the bacon and prepare your hot beverage of choice.

***CREPES, SWEET: makes 16 eight-inch crepes  each = 53 calories 0.8 g fat 1 g fiber 6 g protein 8.5 g carbs 38 mg Calcium

100 g white whole wheat flour 54 g all-purpose flour 14 fl oz skimmed milk [416 g] 2 tsp vanilla sugar 2 two-oz eggs

Whisk the flour and sugar together. Add the milk and whisk until combined. Add the eggs one at a time. Whisk vigorously until the batter runs off the whisk in ropes. [If batter is too stiff, add water 1 Tbsp. at a time to thin it.] The batter can rest for up to an hour. Heat a small cast-iron pan or ceramic saute pan.  Lightly spritz with oil, then wipe out the pan. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift out the cooked crepe, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag. 

Prosciutto & Melon Plate:  125 calories 7 g fat 1 g fiber 17 g protein 13.4 g carbs 135 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF  Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal.  HINT: For a quick breakfast, I plated everything the night before and stored the plates in zipper bags in the refrigerator. NB: If you wish to serve this for a dinner, then double all the ingredients and proceed as directed, except for the beverages. Add 3/4 oz whole-grain sourdough bread for a total = 309 calories.

4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

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

1 two-oz egg1.5 two-oz eggs  + whitewrole wheat flour
Ras el Hanout spice blend zucchini + feta cheese
melon + tomato sauceself-rising flour + watermelon or other melon
black olive + dogleg door date plain, fat-free yogurt
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

semolina + white whole wheat flours 6 falafel patties 
onion + tomato + green chilisfresh tomato + red onion
catsup + cumin + carrotorange/yellow bell pepper
clementine/melon/grapes + olive oil
Sparkling waterSparkling water

https://standartmag.com/blogs/journal/paris-city-guide

Saint Dorothy

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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.

Dorothy lived in Asia Minor [modern Turkey] during the early Christian Era. She was a convert, which was against the law, and pledged to be married only to Christ, who lived in Paradise where flowers and fruits are ripe all year long. Put on trial for her refusal to renounce her faith, she was sentenced to death. The prosecution lawyer, Theophilus, gloated over his victory and mocked Dorothy. As she was lead away to die, Theophilus called out, “Hey! Bride of Christ! Send me some fruit from your bride-groom’s garden in Paradise!” The crowd heard him and laughed heartily at the jest. Here the story diverges. In version 1) Dorothy takes off her head-dress before being beheaded and gives it to a small boy, bidding him give it to the scoffing lawyer. When the head-dress is delivered, it smells divinely of fruit. In version 2) Dorothy is killed. Soon afterward, a small boy finds Theophilus in the crowd and gives him a basket of fruit and flowers even though it is February. (I love Version 2.) At any rate, Theophilus was moved to recognize that Dorothy was a holy person; that her religion was better than his; and that he had to become a Christian forthwith. He declared his change of faith and of heart, was arrested and put to death. All of this happened on February 6, 311 CE. Dorothy was a popular topic for artists in the Renaissance. In paint and wood-cuts of Dorothy, her sweet story was told. Maybe she never lived at all. She is the patron saint of gardners, fruit growers, and brides.

We will celebrate Saint Dorothy with flavors from warmer climates: curry and coconut. Eat vegetables and fruit today.

Curried Vegetable Bake: 123 calories 5 g fat 1.5 g fiber 7 g protein 11.6 g carbs 41.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  If you love the warm, spicy taste of curry, then feel free to add more to this dish.

one 2-oz egg ½ oz carrot, cooked and diced [HINT: use leftovers from a dinner]  ½ oz broccoli, cooked and diced 1 Tbsp Indian curry powder -OR- 4 Tbsp curry sauce  additional curry powder, salt, garlic powder, all to taste 2 oz applesauce   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-safe dish with non-stick spray and set the toaster oven to 350 F. Whisk together the vegetables, seasonings, and the curry powder/sauce until well blended. Whisk the egg into the mixture and turn into the dish. Bake about 15 minutes while you portion the applesauce and prepare the optional beverages. 

Halibut in Thai Coconut Curry: 258 calories 14 g fat 2 g fiber 21 g protein 10 g carbs 139 mg Calcium  PB GF  This is from Alaska from Scratch by Maya Wilson and it is delicious.

1 tsp olive oil, separated 3 cups spinach, lightly packed 1 Tbsp shallots, chopped ¾ Tbsp Thai red curry paste or more to taste ¼ cup chicken broth 3½ fluid oz light coconut milk pinch sugar 3 oz halibut fillet 2 Tbsp scallion 1½ tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per ½” of thickness of the fish fillet. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens.  Optional: ¼ cup brown rice.

>>>Have you seen this from the CBC? https://www.cbc.ca/radio/whitecoat/intermittent-fasting-1.6725799 Lots of good facts about Fasting and its benefits for your body.

Slow Days: Lemon Ricotta Pancakes

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

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

In the depths of winter, when snow is deep on the ground in the North, lemons are ripening in warmer climes. How cheery they look! How fresh they taste! Lemon-growing spread around the Mediterranean Sea by 1000 CE. Berbers brought their cultivation to Spain, then when Spain took over the Netherlands in the 1500s, lemons went with them to Northern Europe. Eventually, lemons and limes were prized as sources of Vitamin C to prevent scurvy in the winter, when fresh vegetables were scarce. Have you tried Lemon Ricotta Pancakes? They are bright and light in flavor, and are perfect for a February breakfast. If you have left-over pancakes, freeze them. The recipe is from Geneveve Ko, writing in the New York Times.

8-10 pancakesHeat a griddle or large nonstick pan or well-seasoned cast-iron skillet over medium-low.
33 g/3 Tbsp sugar
zest ½ lemon or 1 tsp Lemon Juice
1 tsp vanilla		Put these in a large bowl and whisk to combine.
2 eggsAdd eggs and whisk until foamy.
½ c lower-fat ricotta
3 Tbsp yogurt/buttermilk
20 g butter		Melt butter. Add these to the bowl, and whisk until well blended.
½ c/52 g white whole wheat flour
1 tsp baking powder
½ tsp salt		Add dry ingredients and gently stir until no traces of flour remain.
Optional: drop blueberries on the batter as pancakes cookButter griddle. Use a ¼ cup measure to portion batter onto it. Cook 3 mins on each side until golden brown.
Blueberry Maple Syrup or other toppings
chicken breakfast sausage		Serve warm, with blueberry syrup and chicken sausages.

La Chandeleur

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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 Christian Church calendar, first there is Christmas, when Jesus was born, and 40 days after that, there is the day that baby Jesus was presented at the Temple by his parents, according to Jewish religious law. In the Temple was an old and devout man named Simeon. All his life he had waited for the Messiah, hoping to have some word of the arrival of Yahweh’s chosen, before he died. When Mary and Joseph entered the Temple, Simeon approached and asked to hold the baby. He then said the words known as the nunc dimittis : “Lord, now let thy servant depart in peace…for my eyes have seen thy salvation…a light to lighten the Gentiles and the glory of thy people, Israel.” In pre-Christian Rome, there was a festival in mid-February called Lupercalia. It honored fertility and health. Naked men would run through the streets, and hook-ups would happen when girl’s names were plucked from a bowl. Candles were lit at midnight and people ate small flat cakes, hoping for the return of the sun and summer. During his four-year papacy, Pope Gelasius I tried to stamp out the pagan customs that were still practiced by his flock. In honor of the Presentation of Jesus, he held candlelight processions through the streets and used the occasion to dedicate the next year’s candles for the church. Gelasius called this festival “Candle-mass.” Why all the candles? Because Simeon called Jesus ‘a light’, hence the tie-in to candles during dark days. Gelasius also handed out crepes to pilgrims who came to Rome. When those pilgrims returned home, they told of the festival of candles and their own congregations adopted the idea. Brittany and Normandy, France, where crepes and galettes had long been popular, embraced the idea of celebrating February 2 by eating crepes. And once chocolate was introduced to Europe, enjoying chocolate crepes for La Fete de la Chandeleur became the rage. The first crepe to be cooked is always placed on the top shelf of the cupboard, to ensure luck for the next year. In Germany and the USA, February 2nd is Groundhog Day. Which would you rather eat on Candlemas: a chocolate crepe or a groundhog?

A breakfast of chocolate crepes, bien sur! And for dinner, savory galettes with a traditional and delicious French filling.

Chocolate Crepe Breakfast: 231 calories 4.6 g fat 5.5 g fiber 16.4 g protein 32 g carbs 191.6 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Crepes! Chololate! Such delights at breakfast on Chandeleur. Make the crepes ahead for a very easy meal.

oops! forgot the bacon!

2 chocolate crepes** 3 Tbsp 2%-fat cottage cheese 3 Tbsp non-fat vanilla yogurt 3 oz strawberries 1 slice uncured bacon @ 30 calories/slice dusting of icing sugar   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Slice berries or thaw frozen berries in a sieve. Warm the crepes but only briefly, so they do not become dry. Stir together the cottage cheese and yogurt. Stir in some of the berries, saving some for garnish. Cook the bacon. Divide the strawberry cream between the crepes, roll them, and plate. Dust crepes with powdered sugar. Dollop with reserved strawberries, place the bacon. Yum.

**CHOCOLATE CREPES: makes 16 eight-inch crepes  1 crepe= 53 calories 1 g fat 2 g fiber 3 g protein 9 g carbs 38.6 mg Calcium Just what you need to celebrate Chandeleur on February 2nd.

A chocolate crepe, ready to turn over. Hold a gold coin in your left hand as you flip the pan so that the crepe turns over in the air and lands back in the pan. lol. This is to ensure food luck for the following year.
100 g unbleached flour
50 g white-whole-wheat flour  20 g unsweetened cocoa powder 3 tsp sugar		Whisk flours, cocoa, and sugar together.
14 fl oz milk [416 g]Add milk and whisk until combined. 
2 two-oz eggsAdd eggs one at a time. Whisk vigorously until batter runs off the whisk in ropes. 
Let the batter rest for 60+ minutes.
Cooking sprayHeat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil, then wipe out the pan with a paper towel. Save the towel.
Dip a ¼ cup measure into batter and let extra drain off. Grasp handle of the cook pan in one hand as you slowly pour batter into center of the pan. Tilt pan to swirl the batter to form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat.
Watch it cook and look for when edges dry and curl a bit. With a heat-resistant but non-scratching tool [I use my fingers], lift the crepe and flip it. Cook the other side. Time will vary, depending on heat of the pan. Lift out crepe, put it aside, and keep cooking.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium  PB  Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home.  NB: It is easier/quicker if you prepare the galettes/crepes in advance.

2 buckwheat galettes/crepes  ½ cup Leek & Bacon Filling  2 oz fresh tomato, diced and seasoned with basil or thyme + salt

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven.

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

1 two-oz egg + applesauce1.5 two-oz eggs 
carrot + broccoli
garlic powder
Indian curry powder  or  curry sauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz halibut fillet + olive oilprosciutto + melon
fresh spinach + shallot + scallionsred onion pickle + Parmesan cheese
Thai red curry paste + chicken brothmint or basil leaves
light coconut milk + lime juicebalsamic vinegar optional: whole-grain bread
Sparkling waterSparkling water

Delicious!

Tortilla vs Tortilla

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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 [Captured] who is now Following.

If you saw the word ‘tortilla’ on a menu, what would come to mind? That depends on where you live. The difference among tortillas is as wide as an ocean. For 10000 years, the Aztec and Mayan peoples of Mexico had been growing maize/corn and grinding it into a flour. Balls of maize dough were patted into flat rounds and cooked on a griddle.  In the native Nahuatl language, these were called ”laxcalli”. Spaniard Hernán Cortés and his fellow invaders observed the making of laxcalli in 1519. In Spanish, the word ‘tortilla’ means ‘little cake.’ When the corn laxcalli was introduced to Spain, it was called a tortilla — that along with a bunch of other little cake-like things. In Southern Spain, chickpeas were introduced during the Berber invasion and occupation from 711-1492 CE. Originally, a flat cake of chickpea flour was made in Greece. It migrated through trade to the Levant and entered into Arab cuisine. Today, a fritter made with chickpea flour is popular in Andalusia and they call it a ‘tortilla’. Enter Tortilla Espanola. In the 1830s, a Navarese woman cooked up a quick meal of eggs, potatoes, and cheese. When she served it to a hungry army general who was passing through town, he saw the potential for serving many hungry solders with this quick, inexpensive, nutritious meal. It was named ‘tortilla’ and became a hit all over Northern Spain. So, what is a tortilla? That depends on where you live. If you see the word on a menu, consider first where you are, so you will know what to expect.

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: This recipe serves two [2] people.

1 clove garlic 1 oz/1 scallion ¼ cup/1 oz bell pepper 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice 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] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the potatos 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. 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.

Corn Tortillas, homemade  makes 15 five-inch tortillas. 1 tortilla = 50 calories 1 g fat 0.8 g fiber 1 g protein 9 g carbs 12 mg Calcium

2 cups/185 g masa harina ¾ tsp salt 1.5 cups/340 g water 2 tsp oil 

Combine masa and salt in a wide bowl. Gradually add oil and water until evenly wetted. Knead 5-10 minutes until smooth and firm, adding more water if needed. Let rest, lightly covered 30 minutes. Portion into 15 pieces, each 30-35 g in weight. Cut two pieces of waxed or parchment paper each 6×6”. With a tortilla press, flatten each dough ball between the pieces of paper, until 1/8” thick and 4.5” in diameter. Cook on a hot, dry gridle 40-60 seconds, turning once. Freeze any that you are not using today.

Tostada for Dinner: 253 calories 13 g fat 5.6 g fiber 10 g protein 25 g carbs 119 mg Calcium  PB GF  Purchased tostada shells were the inspiration for this quick and easy meal. We will definitely enjoy this again!

1 tostada shell [fried corn tortilla @ 85 calories each]** 1/3 cup chili non carne   1½ Tbsp Guacamole ½ oz Cheddar or Monterey Jack cheese, grated ½ cup Mexican Vegetable Pickles

Warm the chili and grate the cheese. Plate the tostada and spread it with the guacamole. Spoon the chili on top and spread that to the edges. Sprinkle with the cheese and plate with the pickled vegetables. Ready in minutes, with minimal fuss.

**NB: if you can’t get tostada shells in your local market, here’s how you can make them from corn tortillas: 

Rule of Benedict

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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.

Benedict bestows his Rule.

Benedict of Nursia was born in 480 CE. Shocked by the worldly life in Rome, he became a hermit. After becoming a monk, he decided that monastic life had to be reformed. [The monks at his first monastery tried to poison him.] He thought that in 400 years, the Church had slipped a bit in its practices. More than a bit. After founding 12 religious houses, he wrote The Rule of Benedict in 516 CE. That sounds like laying down the law in an unpleasant and self-centered way, but it described a monastic life that could accommodate many different approaches. Thus it became the most prevalent way to live a monastic life all over Europe in the Medieval Era. The Rule described a monk’s day as dedicating 8 hours to prayer [during each of the canonical hours], 8 hours to work, and 8 hours to sleep. “Prayer and Work” were the order of the day. The work was hard: cutting trees, clearing fields, kitchen work, care of the sick, planting and harvesting. Benedict wanted the men to work hard so that they would be too tired to have unreligious or impure thoughts. Meals were part of supporting each man’s ascetic goals. There were two meals each day: late morning and evening. During Lent and on other fast days, there might be only one meal. At each meal, two different foods were served so that if you didn’t like one, you could eat the other. Each man was provided with 1 kilo/2.5 pounds of bread each day and 1/4 liter of wine. There was never any meat served from four-legged animals. Benedict thought that mammals’ meat caused ‘indigestion’ — a code word for carnal thoughts. Benedict believed that humans should suffer in life as Christ suffered, so life in the monastery was austere. Yet men flocked to the monasteries and women became Benedictine nuns. As centuries went by, the monasteries became rich, the work was not so hard, the food was more plentiful, and life was less austere. Therefore new rules arose: the Cistercians at Cluny, France reformed the Rule of Benedict in 910 CE, to get back to the core principles. In 1517, shocked by the worldly life in Rome, Martin Luther proposed reforms to the Church, and ended up tearing it apart in the Protestant Reformation. In 2019, there were 20,000 men and women living under the Rule of Benedict in 400 monasteries around the world, praying and working.

Not sure anyone today wants to eat like a 6th century monk, I have chosen elements from Benedict’s Rule: fish, vegetables, and only a tiny bit of meat — not enough to inflame the body and cause ‘indigestion.’

Maltese ScrOmelette: 152 calories 8 g fat 1.6 g fiber 12.5 g protein 7.6 g carbs 91 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  With the fish, the vegetables, and the fruit, these flavors have “Malta” written all over them.

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 oz cooked tuna 2 Tbsp frozen spinach 2 Tbsp Mediterranean Vegetables, chopped  ½ clementine  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Thaw and chop the spinach, and drain it through a sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and optional beverages of choice. Sunny flavors!

Goat Cheese with Figs: 287 calories 20.6 g fat 2 g fiber 18.5 g protein 25 g carbs 57.5 mg Calcium  PB Joanne Harris, in her French Market cookbook, offers this as a salad. But we saw it as a light dinner and we were very pleased with it. Easy to prepare – as long as you can find fresh figs. One might try plumping dried Turkish figs in warm water in lieu of fresh figs.

++ 3 fresh figs, each ~½ ounce ++++ ½ oz Bayonne or Serrano ham ++++ 1 oz chevre cheese, a creamy type ++++ 4 mint leaves ++++ salt & pepper ++++ ½ plain croissant

Trim the stems from the figs. Sit the fig on its base and cut down into the fig, from top to almost-the-bottom. Make another cut at right angles to the first, so that the fig now is a bud with four petals. Slice the ham into ¼” slices and chop the mint leaves. Cream together the cheese, ham, and mint, along with some flavorful salt and pepper. Divide the mixture into 3 equal portions. Open the petals of the figs and spoon the cheese mixture into the center. Warm the croissant and plate it with the figs.

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

1 extra large egg = 2.5 oz + scallion2 chocolate crepes + icing sugar
any color bell pepper2%-fat cottage cheese
white or sweet potato + chivesnon-fat vanilla yogurt + strawberries
plain, low-fat yogurt +Cheddar cheese30-calorie uncured bacon
Optional smoothie
optional hot beverageoptional hot beverage

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

chili non carne 2 buckwheat galettes
tostada [fried tortilla]fresh tomato
Monterey Jack or Cheddar cheeseLeek&Bacon Filling
guacamole Mexican Vegetable Pickle basil or thyme
Sparkling waterSparkling water

Year of the Rabbit

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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 ColdPressed who is now Following.

The word ‘zodiac’ means a ‘circle of animals.’ Eurocentric cultures use the Greek Zodiac, with 12 signs: some of animals [Capricorn the Goat, Pisces the Fish], some of humans [Aquarius the Water-Bearer, Virgo the Virgin]. These are based on constellations that are found on the ecliptic. As the sun moves across the sky, its path looks like a Sine Curve rather than going straight across the sky at the same elevation. This apparent shift is due to the Earth’s axial tilt. As the sun moves through each constellation, that set of stars is said to control the life of someone born during that time span. The Chinese Zodiac is different. Yes, there are 12 animal signs but each controls the entire year, thus taking 12 years to complete the cycle. This zodiac is ancient and is derived from the Taoist religion which believes, among other things, that the stars dictated one’s future and one’s personality. Taoism also contributed the concept of yin and yang, so each animal has a yin side and a yang side. In addition, the calendar is affected by the 5 Elements, showing the unity of people and things on Earth. Tomorrow is the start of the Lunar New Year, and it is the first day of the Year of the Rabbit: the Water Rabbit, to be more exact. People born in a Rabbit Year are polite, responsible, and cautious. On the down-side, they are timid and often fool-hardy — especially with finances. They are good workers, as they are industrious, devoted, and stable. Countries that have been influenced by Chinese culture [through past colonization] also observe the same Zodiac, though the animals might not all be the same. In Japan, there is a wild boar instead of a pig. In Vietnam, there is a cat instead of a rabbit. Astrologers predict peace, harmony, and financial success for this year. We’ll all wait and see what happens.

In the Year of the Rabbit, when one should work on better health and well-being, eating well can be a good goal for this year. Meals like these can keep your weight down and promote good health. Xīnnián hǎo.

Foo Yung Bake: 130 calories 5 g fat 2.4 g fiber 10 g protein 12 g carbs 57 mg Calcium   NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB GF  Straight out of Guangdong, China, this is a no-fuss Chinese-American bake.

One 2-oz egg 2 Tbsp crab meat 1 tsp soy sauce ¼ cup sprouts [I used broccoli sprouts — suit yourself] ¼ oz mushrooms pinch ground ginger + pinch granulated garlic 1 Tbsp scallion, sliced cross-wise 1 clementine or 2 oz pear   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Gently mix the crab meat with sprouts, scallion, and mushroom. Lightly oil or spritz an oven-proof dish. Whisk the egg with the soy sauce, ginger, and garlic powder, then stir in the crab mixture. Pour into prepared dish, adding salt and pepper if you wish. Bake at 350 F. for 12-15 minutes. Plate with the pear and pour the optional beverages.

Dim Sum: 302 calories 5.6 g fat 1 g fiber 32 g protein 30 g carbs 28.5 mg Calcium I like to think of Dim Sum as the Asian version of Tapas or Meze: tastes of several different delicious foods. With prepared parts in the freezer, this meal is easy to assemble.

2 chicken Momos  2 oz raw chicken 1 tsp prepared Satay Sauce ½ tsp creamy peanut butter 2 pork Wontons  2 tsp chicken stock 1 oz Chinese BBQ Pork for steamed buns [purchased: 46 calories/oz] 2 oz tomato

Thaw the chicken and cut in cubes. Cream the Satay Sauce with the peanut butter and mix with the chicken meat. Let sit several hours. Thaw the momos, the wontons, and the pork. Combine the stock with 2 tsp water and put the wontons in the broth. Cook at a simmer until wontons are heated through. Remove them and continue to heat the stock until reduced back to 2 tsp. [Using ceramic soup spoons, I put 1 tsp of stock in each spoon and topped it with a warm wonton.] Thread the chicken onto a skewer and broil or grill for 10-15 minutes, turning to cook the other side. Place the momos in a steamer for about 15 minutes, until they are cooked through and the wrappers are translucent. Heat the pork in the microwave for about 1 minute. Slice the tomato and plate the Dim Sum components in the manner of your choosing.