recipes for Michael Mosley’s 5:2 Diet

la Bastille

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

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

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

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

1 two-oz egg 1 Tbsp scallion or leek, chopped ¼ oz mushroom, chopped ½ clove garlic, chopped ¼ oz 3% fat ham, chopped ¼ oz chicken liver pate 1 Tbsp parsley, chopped 2 slices orange   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

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

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

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

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

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

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

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

Treasure Fleet

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

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

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

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

1 two-oz egg ½ clove garlic 1/3 cup scallions, sliced ½ cup cooked spinach ½ tsp fish sauce dash Sriracha 2 oz applesauce -OR- ½ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

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

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

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

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

Serve with a dollop of hot sauce for dipping.

Johanna Spyri

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

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

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

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

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

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

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

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

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

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

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

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

Saint Ulric

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

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

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

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

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

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

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

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

Viking Tales: Aude the Profound

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

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

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

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

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

Three 2-oz eggs of which you will use 1½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1½ Tbsp haggis  2 oz applesauce, unsweetened OR 2 oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Spritz a non-stick pan with olive oil or non-stick spray. Whisk the eggs with the haggis, and salt & pepper to taste. Scramble or cook as an omelette in the pan. Plate with the applesauce and pour the optional beverage. A gateway to Scottish cuisine.

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

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

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

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

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

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

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

The Seven Sleepers

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

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

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

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

1 two-oz egg 1½ uncooked felafel patties, thawed 1 Tbsp tomato puree or crushed tomatoes  ¼ c blueberries or 1 oz pear Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

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

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

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

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

Action of Faial

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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 1594, Spain ruled the Netherlands and England didn’t like it. This was tied up in the Wars of Religion which resulted from the Protestant Reformation. France was trying not to get involved and Portugal was allied with Spain. Spain was angry with England because England had re-established Protestantism and executed Mary Queen of Scots, a Catholic. England was angry with Spain because Spain was suppressing the Protestants in the Netherlands. Furthermore, each nation wanted to be the dominant world power, on the land and the sea. Years of saber-rattling, clandestine aid to partisans, piracy and privateering came to a head in the middle of the Atlantic Ocean, at the Azores. Three English ships met up with one of the largest ships of the Portuguese fleet, the 2000 tonne, 32-gun ‘carrack‘ called Cinco Chagas. Bad weather, low food supplies, and disease had weakened the ability of the of the Portuguese crew to fight, but they out-gunned and out-numbered the English ships. In the waters off the Island of Faial, the four ships met. First, cannon volleys. Then three attempts to board the Cinco Chagas — all repulsed. At last, the English succeeded at boarding the ship, to be faced with fierce hand-to-hand combat. Somehow, the rigging of the carrack caught fire, soon out of control as British snipers prevented fire-fighting. Many Portuguese took to life boats, to be killed like sitting ducks by the English. When the fire reached the powder stores, she blew up, killing 100s of Portuguese and many English. The English salvaged everything they could, amounting to $15-20 billion of silver and gems, and returned home. 600 Portuguese were killed, 60 English were killed or wounded. In the scheme of things, was it worth it? Today, the Azores rise from the sea in isolated splendor: beautiful, peaceful, and fertile.

Azores flavors abound in our menu: from the cheese and hot sauce at breakfast, to the fish and limpets at dinner. Azorean cuisine has evolved over the years, as trade agreements were signed and battles were won and lost. The bounty of the sea and land combined on your plate.

Azorean Queso Egg:  158 calories 8.5 g fat 1 g fiber 10 g protein 10.4 g carbs [9 g Complex] 71 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF  Two of the favorite flavors of the Azores combine for this egg dish, and the passionfruit completes the triad.

1 two-oz egg 1.5 tsp Queso Fresco  1 tsp Chorizo Pate  1½ tsp Pimenta do Quejio sauce  2 oz pineapple -OR- ¼ cup blueberries -OR- 1.5 oz banana  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Cream the cheese, chorizo pate, and Pimenta sauce until smooth. Whisk in the egg, then bake in an oven-proof dish or cook in a saute pan. Slice the fruit and sip some Brazilian coffee for a delicious meal. Pass the Pimenta Sauce!

Grouper Grilled with Limpets: 271 calories 5.6 g. fat 3.3 g fiber 40 g protein 18 g carbs 26.4 mg Calcium  PB GF  Grouper is a popular sportfish in the Atlantic Ocean, from the warm Caribbean to the cooler waters of the Azores. Paired with garlic-grilled limpets and a vegetable medley, this is a meal you might find in many Azorean restaurants.

4 oz grouper or cod filet 4 limpets 1 tsp butter 1 large clove garlic 1 oz sweet potato slices 1.5 oz broccoli florets 1.5 oz carrots salt & pepper

Cut the garlic clove in half. Rub the fish on both sides with garlic, to flavor it. Press the garlic and divide into four equal portions. Cut the butter into 4 equal pieces. Put one portion of butter and one portion of garlic in each limpet. Spritz the fish on both sides with cooking spray or brush lightly with olive oil. Put the vegetables on to cook in simmering water. On a grill, put the grouper and cook on one side for 4 minutes. Turn the fish and arrange the limpets on the grill, putting the shells right on the grid. Cook fish and limpets 4-5 minutes longer, until the garlic butter is sizzling and the fish is done. Plate with salted, cooked veggies for a colorful plate. 

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

1 two-oz egg1.5 two-oz eggs 
tomato puree or crushed tomatoesapplesauce or pear
1.5 falafel patty [make in advance] 1.5 Tbsp haggis [make in advance]
blueberries or melon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 buckwheat crepes/galettes sourdough rye bread + fresh spinach
Mediterranean Vegetables  + mozzarellawhipped cream cheese + smoked salmon
chèvre cheese + chicken breasttomato + hard-boiled egg
Herbes de Provence or fresh herbsstrawberries
Sparkling waterSparkling water

Battle at Chalons

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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 Simply Splendid Food who is now Following.

In 450 CE, the Roman Empire was in trouble. Borders were being tested by various Germanic tribes called Goths. Ostrogoths, Visigoths — both groups mingled with the Romans along the Rhine River. Then came the Huns from the East, plundering and sacking as they advanced. This changed the equation, especially in 440 CE when Attila became leader of the Huns. Attila, though a skilled warrior, was not interested in conquest. To ensure the loyalty of his men, they needed loot from the lands they invaded. Afterward, they would return to modern-day Hungary until they wanted to raid again. As the Huns advanced, Goths were pushed further West, into Roman lands. In 451, Attila lead his Huns across the Rhine. Entering France, the Huns sacked Tournai, Amiens, and Beauvais. Legend has it that Saint Genevieve was instrumental in averting an attack on Paris. About to enter Orleans, the Huns desisted and headed northeast toward Champagne. The Roman army, assisted by the Visagoths, were hot on their trail and the armies met near Chalons. Despite his seers telling him that the outlook was not good, Attila planned an attack. On June 20, the Romans took the high ground, broke Attila’s line, and sent his troops to flight. The Visagoth leader died, and his son was proclaimed king. The next day, the Visagoths left to their home territory to crown their new leader, Attila and his army marched East to return home, and the Romans breathed a sigh of relief. The balance of power was restored; the Huns were repulsed; Attila could be defeated. Little did anyone know that this was the last victory of the Roman Empire in Europe. Historians claim that Chalons was important as the high-water-mark of the Hunnic invasion, but the victory did not signify much. The Huns wanted loot, not land. Two years later, Attila was dead and his heirs were in disarray. The Germanic tribes became stronger and the Roman empire became weaker. Chalons marked a turning point in European history, just not the one most people thought it was.

Since the invading Huns’ westward push was stopped in France, She gets the honor of providing our menus. Our breakfast is from the central coast, on the Bay of Biscay. The dinner is from France’s southern coast, the Mediterranean.

Leek & Bacon Bake: 153 calories 7 g fat 1 g fiber 8 g protein 14.5 g carbs 87 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Once you make this, you will want to repeat it.

One 2-oz egg ¼ cup Leek & Bacon Filling**  1½ oz applesauce, unsweetened  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 dish. 

** LEEK & BACON FILLING: makes ~1½ cups 2 oz American/streaky bacon 3 cups sliced leeks 1 clove garlic ¼ cup Gruyere cheese, shredded 2 tsp mayonnaise/plain yogurt  Saute the bacon in a large skillet, remove and slice into strips. Saute leeks and garlic in the bacon fat until limp. Off heat, stir Gruyere and yogurt/mayo into the mixture.

Combine the egg with the bacon filling. Pour into an oil-spritzed baking dish. Bake at 350 F. for 12-15 minutes. Portion the applesauce and pour the beverages. Umm-umm. And very simple too.

Salade Nicoise: 283 calories 16 g fat 3 g fiber 22.5 g protein 13 g carbs 198 mg Calcium  PB GF A Salade Nicoise is a real treat. Guests might be impressed, but you know that it is very easy to prepare. HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon, served with green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Also cook an extra bit of green beans and save them in the ‘fridge. TIP: If you won’t need the salmon for a week or more, cooked salmon freezes well. Just leave enough time to thaw it thoroughly. 

3 leaves of romaine, medium-sized 3 oz cooked salmon 3 oz green beans, cooked and cooled 2 black olives, pitted, halved ½ hard-boiled egg, quartered 5 cherry tomatoes 1 radish, sliced DRESSING: 1 tsp white wine vinegar + 1.5 tsp olive oil

Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove beans to another plate. Coarsely slice the lettuce and toss with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

World War I — 1740-1763

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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.

Those of us who are history-challenged tend to think of wars as unique events. In the last century, there were two ‘world wars’ which were named ‘One’ and ‘Two’ as if no other wars had happened before them. In 1754, a war began that involved many nations and that had battle sites all over the world. In the USA, we call it the “French & Indian War” — not because they were fighting each other, but because ‘we’, as English citizens, were fighting them. In reality, England and France were fighting for control of all of North America. In Europe, France was allied with Austria, and Sweden against Prussia and they called it the “Seven-Years War” which was a continuation of the “War of the Austrian Succession.” Fighting took place all over — in Canada; in America; battles on the sea; in India; in Germany; in Bohemia; in the Caribbean — making it a ‘world war’ indeed. This war certainly did not end war — it set the stage for the American Revolution 20 years later. On June 16, 1745, a rag-tag group of New Englanders and British forces were attacking the Fortress of Louisbourg in Nova Scotia. By hauling cannon overland, through bog and forest, they took the fortress from the unprotected land side, defeating the French — for the moment.

Since this war took place around the entire globe, a breakfast from India — not the Indians of the ‘French & Indian War.’ Dinner involves a meal with ingredients from France and England.

Tikka Masala ScrOmelette w/ Salmon: 149 calories 9 g fat 0 g fiber 12 g protein 5.6 g carbs 48 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Had a little Tikka Masala sauce [from a jar], and since we love the combo of curry in eggs, this was a sure thing. Ordinarily, we enjoy fruit with the eggs in the morning, but a curry dish is well complimented by a cool cucumber raita.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1 Tbsp Tikka Masala sauce @ 20 calories/tablespoon 2 Tbsp/1 Fluid oz plain, fat-free yogurt pinch of garlic powder pinch of ground cumin 1/8 c/0.52 oz diced cucumber ½ oz tomato, chopped 1/8 oz cooked salmon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz Berry Lassi [89 calories] or berry-yogurt smoothie [88 calories]

Stir together the yogurt, cucumber, and spices, and let sit while you prepare the eggs. Spritz a fry pan with olive oil or non-stick spray, and add the tomato and salmon. Warm them while you whisk the eggs with the Tikka sauce. Pour the eggs into the pan and cook to your liking. Remove eggs to the plate, fold, and top with the raita. Prepare optional beverages. This is a recipe to do again.

Pear & Bleu Cheese Salad: 277 calories 18 g fat 5 g fiber 17 g protein 22 g carbs 215 mg Calcium   PB GF  Such a delightful melange of flavors! This is one of our favorite salad meals. If walnuts disagree with you, try pecans or hazelnuts.

2½ cups mesclun [baby greens] 2 oz pear, sliced 1 oz bleu cheese, crumbled 1½ oz tomato, cubed or cherry-type ¼ oz walnuts 1 oz cannelli beans, rinsed and drained 1 tsp olive oil + ¾ tsp white Balsamic vinegar

Toast the walnuts by putting them in a heavy, dry pan and tossing/stirring over medium-high until the nuts become fragrant slightly browned. Whisk the oil and vinegar in a wide, shallow bowl. Add the white beans and the salad greens along with a pinch of finishing salt. Toss to coat with the dressing. Put into the serving plate and garnish with the remaining ingredients. Amazing.

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

1 two-oz egg + garlic1 two-oz egg + queso fresco 
leek + American streaky baconPimenta sauce
Gruyere cheese + applesaucechorizo paste
plain yogurt/mayonnaisepineapple or banana
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

romaine lettuce + cooked salmon4 oz grouper + cauliflower
green beans + black olives + olive oil4 limpets, 2″ in diameter
white wine vinegar + radishbroccoli + carrots
hard-boiled egg + cherry tomatoesgarlic + butter
Sparkling waterSparkling water

Vikings

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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.

Vikings seem to be popular these days. On Netflix you can choose from several viking titles. Same with Amazon Prime. There are books about vikings. Let’s not forget movies about vikings. Maybe Marvel’s Thor had something to do with it. How accurate are these presentations? Not exactly true to characters and timelines, but then we don’t watch Bridgerton to learn facts about Regency England, do we? The word “viking” refers to a ‘person who is a raider.’ I can’t help seeing a relationship to the Danish/Norse word ‘vik’ which means a bay/river/stream. One advantage that the ‘vikings’ had was that their knarrs [ships] could row or sail far up rivers in shallow water. To “go a-viking” meant to leave Scandinavia on a raiding trip. Why did they do that? In their time, most of the land in Norway and Denmark was already in someone’s possession: many men were Land-Lords, with an estate to feed the family and vassals to pay allegiance to them. This drove others to become Sea-Lords, who lived in coastal manors and derived their income solely from raiding. While the Swedes raided to the East, becoming the Rus, the Norse and Danes raided West, first hitting Lindesfarne, England in 793. After that, the coastal areas of Scotland, England, Ireland, Wales, and France were fair game for raids. Not knowing better, the English called the raiders “Danes.” My ancestor, Bernard ‘le Danois,’ was born and raised in More, Norway — yet history calls him a Dane. The Viking Era ended in 1066, when descendants of the Norse, now living in Normandie, sailed across the English Channel in their knarrs and invaded England.

The “Danes” tended to eat only two meals a day, typical of many Europeans of the era. Porridge, vegetable stew, and meat stew were common meals. But we like a more varied diet: eggs for breakfast with a “Danish” slant. Since the Vikings sailed the Mediterranean, we will serve a popular food of that region: felafel for dinner.

Danish ScrOmelette: 140 calories 10.4 g fat 0.5 g fiber 12 g protein 5.6 g carbs [3 g Complex] 242 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  This breakfast is in honor of the “Danes,” as all Vikings were called by the rest of Europe. The taste of the sea, the Danish cheese, the mariner’s star in the apple: all evoke the Northmen.

++ 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 oz Danish bleu cheese ++++ ½ oz herring marinated in wine ++++ 1 oz apple, sliced so you can see the star inside ++++ Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Mince the herring. Crumble the bleu cheese and whisk with the eggs. Hold the apple on its side and slice it so that the star of seeds and core in the middle is revealed. Cut a slice parallel to your cut to end up with a slice that weighs 1 oz. Spray a frying pan with non-stick spray and put the minced herring in the pan. Quickly pour the egg-cheese mixture in the pan. As the egg begins to set around the edges, lift the egg with a fork or spatula and tip the pan so that uncooked egg flows underneath. Continue like that until the bottom is fully cooked and the top is set. [Flip the omelette if you dare, or put it under the broiler if you like your eggs well browned.] Slide the eggs on to the plate next to the apple, pour the beverages.

Felafel with Feta Salad:  285 calories …14 g fat… 7 g fiber… 12.5 g protein… 29 g carbs… 180 mg Calcium…  PB GF  What a healthy plate of food! When you have felafel in the freezer, this meal becomes almost instant.

++ 6 felafel patties ++++1 cups lettuce [I like to slice large leaves cross-wise into ½” strips]  ++++ 2 oz tomatoes, cherry tomatoes or cut in ½” cubes ++++ 1 oz carrots, grated ++++ 1 oz beets cut in large dice ++++ ¾ oz Feta cheese in cubes or large crumbles ++++ ¾ tsp flavored olive oil ++++ ¾ tsp white wine vinegar ++++ salt + pepper to taste ++

Thaw the felafel patties and warm them. If unbaked, heat them in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the vinegar and oil, then toss the salad vegetables in the dressing. Top with the felafel and feta crumbles.