recipes for Michael Mosley’s 5:2 Diet

Elizabethvloed

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

Saint Elisabeth of Hungary, who’s Feast Day is November 17, must have had it in for the Netherlands, formerly called Holland. On November 19, 1404, a huge storm surge flooded many towns in parts of Holland and Flanders called Brabant. New dikes were built afterward, but they were not complete. On November 17, 1421, heavy rains had swelled the rivers and a north-westerly storm pushed sea water on land. Catastrophic floods resulted, somewhere between 2000 and 10,000 people died, and 30 towns were destroyed. And if that weren’t enough, there was a third event on November 18, 1424. Each of these inundations, due to their occurrence near the Feast Day, were called “Saint Elisabeth Day Floods.” The horror of those times is told in the story of the baby and the cat. During the flood, a man in Dordrecht saw a wicker cradle floating by on the wind-whipped water. The waves tipped the cradle to this side and that, yet it did not tip over. Inside the cradle was an infant girl and on top of the cradle was a cat. When the cradle tipped, the cat leaped to the other side, balancing the small vessel with its weight. The man pulled the cradle to safety and the cat ran away. There was nothing to identify the baby, and no one came to claim her. The City of Dordrecht adopted the girl, named her Beatrix [meaning “happy”], and paid for her upbringing and education. She grew up to marry a Jakob Roerom, and gave birth to three children. I hope she had a special place for cats in her home. Oddly, St. Elisabeth was known for helping flood victims during her lifetime…

The farm families of Brabant loved to eat and their fertile land provided their needs. The breakfast features bread, eggs, cheese, and ham — always on hand on the farm. At dinner, autumn vegetables shine in a marvelous pie. The cheese for both these meals should be Gouda or Edam or another fine Dutch cheese of your choosing.

Breakfast Casserole:  192 calories 6 g fat 2 g fiber 14 g protein 13 g carbs 69 mg Calcium  NB: The food values shown are for the plated items only, not for the optional beverages.  PB GF – if using GF bread This is my take on strata-type breakfasts. It is hearty, flavorful and very satisfying. HINT: This receipe makes enough for two [2] breakfasts. If serving one person, enjoy the rest of the casserole as a lunch or breakfast later in the week.

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

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

Vegetable Pie: prepared with LATTICE + cheese: 1 Serving= 236 calories 9.4 g fat 4.6 g fiber 7 g protein 44 g carbs 115.6 mg Calcium   PB GF – if using GF puff pastry. This excellent recipe is from allrecipes.com. To make it more Fast-friendly, I removed most of the oil and half of the puff pastry, and it still tastes wonderful. The grated cheese is my addition. HINT: This recipe makes enough for 3 servings.  To serve 2, I used 2/3 of the cooked vegetables in an 8” casserole dish.

Vegetable Pie for two delicious servings.
Sv 3: 1 Sv= 1¼ cup Preheat oven to 425 F /220 C
1 tsp oil + 1 tsp water ½ c onion 4 oz mushroom 1 clove garlicChop the vegetables. Heat oil+water in a large skillet/ saucepan. Add the vegetables and cook 3-5 mins, stirring often.
1 lg carrot, peeled ¼ pound potato, peeled
one 7” stalk celery
1 c. cauliflower ½ c green beans 1½ c veg broth
rosemary + thyme 1 tsp salt + 1 tsp black pepper 		Dice carrots and potato. Slice celery and beans into 1” pieces. Cut cauliflower into florets. Add all vegetables to pan, then add broth. Bring to a boil, then turn heat down to a simmer. Cover and cook until vegetables are barely tender, ~5 mins. Season with salt and pepper.  TIP: I added fresh thyme and rosemary, more salt and pepper, and a sprinkling of za’atar.
1 Tbsp cornstarch 1 Tbsp soy sauce 2 Tbsp waterMix until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, ~3 minutes. TIP: can do day before. For 2 servings, remove 1¼ c of vegetable mixture, and freeze for a later meal
1 oz Gouda cheese, grated ½ sheet puff paste OR ¼ sheet, cut for lattice Pour filling into a baking dish. Sprinkle with grated cheese. Roll out puff pastry and arrange over filling. If not using lattice, cut slits in the crust to vent steam.
Bake until crust is brown and filling is bubbly, ~30 mins

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

1 two-oz egg1.5 two-oz eggs 
tomato puree + parsley + onionvariety of fresh herbs
Bell pepper + cayenne grapes or melon or strawberries
applesauce or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz mackerel in two filets one 16-oz can red beans + onion
tomatoes + leesone 16-oz can diced tomatoes + green bell pepper
grainy mustardcumin + chili powder
oregano + corianderCheddar or Monterey Jack cheese + melon
Sparkling waterSparkling water

Georgia O’Keeffe

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

Though ‘Ghost Ranch‘ sounds like the setting of a Nancy Drew story, it is the real life location of the studio of one of America’s most noted artists. Georgia Totto O’Keeffe was born in Wisconsin on November 15, 1887. From high school, she knew that art was her calling, which lead to studies in Chicago and New York. The work of Arthur Wesley Dow had a huge impact on O’Keeffe: she began to view art abstractly as a way to show her personality and feelings. Her sketches caught the eye of Alfred Stieglitz who set up O’Keeffe’s first exhibition and who later became her husband. From 1929, she traveled often to New Mexico, captivated by the stark, sun-washed landscape. Twenty years later, she purchased 12 acres of land at Ghost Ranch, a sprawling dude ranch, for her Summer studio. Looking out the windows there is like looking at one of her framed paintings. For year-round use, she settled at a 200-year-old adobe hacienda at Abiquiú after her husband died. O’Keeffe would pursue a particular theme and then move on to another: flowers, skyscrapers, skulls, desert landscapes, and clouds all spoke to her creative mind. Every time we see a dead tree silhouetted against a blue sky, we say to each other, “Ah. Georgia O’Keeffe.” She had an iconic vision and the appeal of her distinctive art has long outlived her death at age 98. O’Keeffe is called ‘the Mother of American Modernism.’ Use her eyes to see nature in a new way.

Our flavors today rely heavily on chilis, the taste of New Mexico. Terrific with eggs and great in tacos, some people can’t get enough of it. In the Fall, towns all over the state are heady with the smell of green chilis roasting in rotating cylinders on sidewalks outside shops. The rest of us will have to get them in little cans or jars online. Dried chilis, as powder or flakes, flavor everything too, from pizza to tacos. Eating chilis is beneficial to your health.

Green Chile-Egg Galette: 147 calories 6 g fat 2 g fiber 9 g protein 24.6 g carbs [12 g Complex] 36.4 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB  The bite of the green chiles, the nutty taste of the galette, the rich taste of egg: what a remarkable flavor combination. Eat with a fork or pick it up in your hand.

1 buckwheat galette/crepe one 2-oz egg 2 Tbsp roasted green chiles, canned   1 oz pears   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]

Whisk the egg with the chiles and pour into a 6” cast iron pan or small saute pan spritzed with non-stick spray. [If serving two, pour egg mixture into a 4×6” oven-proof dish spritzed with non-stick spray. Bake at 350 F. for 12 minutes and cut the baked egg in half] Cook the egg by gently lifting the edges to allow un-cooked egg to flow underneath. Meanwhile, gently heat the crepe: wrap in a tea-towel and put in the microwave for 1 minute  OR put in an un-greased saute pan over low heat for 1 minute, then turn over for another 30 seconds. Plate the crepe with the fruit, put the egg on top of it, then fold over. Pour the beverages and put some zip in your morning.

Fish Tacos: 266 calories 2.6 g fat 3.6 g fiber 23 g protein 37 g carbs  118 mg Calcium  PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste. HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label it and store in freezer until needed. 

two 6” corn tortillas, 65 calories each 3 oz cooked fish  ½ cup tomato, cubed ½ cup cabbage, chopped 1 oz red onion, sliced 1 Tbsp lime juice or salsa verde pinch chili powder pinch cumin 1½ Tbsp plain yogurt

Prepare a vegetable slaw by combining the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. 

Armistice

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

At 5 am, on November 11, 1918, the Armistice was signed. At 11 am, the fighting stopped. The armistice was not a peace treaty, but it was the official end to the fighting of World War I, the Great War. How sad that the Allies in that conflict thought that this would be ‘the war to end all wars.’ Surely, they said, no nation would ever want to go through that experience again! Surely, nations and their leaders would learn to avoid conflict in the future. The actual treaty was signed at Versailles in June of 1919. Unfortunately, the conditions of the agreement sowed the seeds of the next war. Rather than approach peace with the enemy ‘with malice toward none‘ [as Lincoln said at the end of the Civil War in the USA, which is still going on….], the victors imposed humiliating and debilitating conditions on defeated Germany. Blockades and partition exacerbated food shortages. The Allies thought that if they prevented Germany from being able to fight again, that there would be lasting peace. Instead, bitterness and anger built up in Germany during the 1920s, fueled by an economic recession. When the Depression hit in the 1930s, Germany was ripe for the jingoistic, racist demagoguery of Hitler. And the rest is history. How happy everyone was when the cease-fire was signed! How hopeful the world was that war would be banished forever! But the armistice lived up to its name: not peace, but a cessation of fighting for the time being. We need a better plan going forward. “War is not healthy for children and other living things.” True in 1966, true in 1916, true now.

Our menus for the day involve ingredients that might have been available in war-ravaged northern France where the Armistice was signed in a railroad car outside Compiégne, France.

Chevre & Spinach Bake: 132 calories 7 g fat 2 g fiber 9 g protein 9 g carbs [8.5 g Complex] 57 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This one is really delicious. It makes a little bit of flavor go a long way.

1 two-oz egg 2 Tbsp cooked spinach, drained/squeezed and chopped 2 tsp creamy chevre cheese lemon-dill seasoning + salt + pepper 2 oz pear OR 2 oz apple OR applesauce  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]

If spinach is frozen, thaw it in a sieve and press down to remove water. If spinach is fresh, saute it in a little water until limp, then squeeze out the water. Chop the spinach and combine it with the cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the beverages of your choice and plate the fruit. What a nice way to start the day.

Chickpea Ragout:  makes 2-1/4 cups  PB GF  This is from Jacques Pepin’s Fast Food My Way  As written below, this is NOT a vegetarian meal, since it contains chicken stock. With vegetable broth, it becomes vegan and vegetarian.

The entire batch has 484 calories, so divide into appropriate portions: if divided in 2: 242 calories 5 g fat 11 g fiber 12 g protein 40 g carbs 51 mg Calcium if divided in 3: 161 calories 4 g fat 7.5 g fiber 8.6 g protein 30 g carbs 37 mg Calcium if divided in 4: 121 calories 3 g fat 5 g fiber 6 g protein 20 g carbs 26 mg Calcium

½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic, minced 2 cups diced tomatoes, fresh or canned and drained 1½ cup chickpeas, drained and rinsed if canned ½ cup chicken or vegetable stock ½ tsp salt ½ tsp pepper herbs to taste

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

If you wish to add more protein, then you could add chopped hard-boiled egg and/or grated Cheddar cheese. For a one cup serving of ragout with garnish, the food values would be: with 1/4 of a chopped egg: 259 calories 6 g fat 10.5 g fiber 13 g protein 40.4 g carbs 43 mg Calcium with 1/4 oz grated cheese: 270 calories 7 g fat 10.5 g fiber 13.4 g protein 40.4 g carbs 86 mg Calcium with both egg and cheese: 281 calories 8 g fat 10.5 g fiber 15 g protein 40.5 g carbs 93 mg Calcium

Servings for two, with choice of two garnishes.

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

1 two-oz egg2 two-oz eggs  + 1 egg white
1 buckwheat galette70-calorie whole grain bread
roasted green chilis, cannedmustard + 3%-fat ham + milk
pear or appleGouda cheese + herbs
Optional smoothie
optional hot beverageoptional hot beverage

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

2 six” corn tortillas + lime juiceolive oil + onion + mushrooms + garlic + carrots
fish filets + plain yogurt + cabbagepotato + celery + green beans + cauliflower
red onion + tomatovegetable broth + cornstarch + soy sauce + puff pastry
chili powder + ground cuminGouda Cheese + rosemary + thyme + [za’atar]
Sparkling waterSparkling water

About Time

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

A day is defined as the 24 hour period during which the Earth turns once on its axis. [Formerly, it was the time it took for the sun to go once around the Earth, an idea disproved by Galileo in 1632.] A year is defined as the 365.25 days that it takes the Earth to orbit once around the sun. A month is around 1/12 of that time, roughly 30 days. Ancient people defined a month as the cycle of full moon to full moon, but that is only 28 days, and there are 13 full moons in a year, which doesn’t work out well. This is why the calendars had to be reformed in 46 BCE by Julius Caesar, who invented Leap Years. Calendar reform occurred again in 1582, under the direction of Pope Gregory. These times are set in fact. And then there is Daylight Savings Time [DST]. What a misnomer! The amount of daylight hours is determined by the season and by latitude. On the Equator, the sun rises and sets daily at 6 o’clock; while at the Arctic Circle, daylight hours vary wildly. You can’t ‘save’ daylight. Benjamin Franklin wrote a satirical essay in 1784, suggesting that the French government should force people to wake up at 6 am in the summer to gain extra hours of daylight. In 1895, a New Zealand entomologist proposed setting the clocks forward in October by two hours, so he could have extra time to hunt insects in the Summer. The town of Port Arthur, Canada [now Thunder Bay] changed their clocks ahead in July of 1908. They loved the idea. During World War I, Germany and Austria adopted a time change to save on lighting fuels for the war. Other European countries took up the idea, then dropped it after the Armistice. World War II saw us again fiddling with the clocks, and the idea stuck. The USA is one of 70 countries that observes DST: in March we ‘spring forward’ and set the clocks ahead one hour. In November, we ‘fall back’ and lose an hour of time and sleep. All for nothing, except to disrupt fragile sleep patterns. Often States have discussed changing the practice, but it remains. DST is a dumb idea in my opinion. Unite! You have nothing to gain but your sleep!

At any time of year, you might find yourself pressed for time. Our meals today are very quick to cook, so give them a try. They taste good too. Is it about time that you moved from thinking about the Fasting Lifestyle to actually doing it? You have nothing to lose but your extra pounds.

Ham & Cheese Bake: 137 calories 8 g fat 1 g fiber 10.6 g protein 3 g carbs 99.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. GF  This is the baked version of the ham&cheese omelette. Just as good, but with only one egg per person. Mmmmm….yummy.

One 2-oz egg 1/3 oz/ 2.5 Tbsp Jarlsberg cheese, grated 1/3 oz 3% fat ham [from deli], diced fresh parsley + dried sage + salt + pepper to taste 1 oz applesauce or 2 oz strawberries, whole or sliced, fresh or frozen  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]

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

Taiwanese Shrimp Meefun: 270 calories 6 g fat 3 g fiber 19 g protein 33.6 g carbs 84.4 mg Calcium   PB GF  This recipe is from Susan Livia New York Times Cooking. Some recipes call for dried shrimp, some for smoked tofu. For convenience, I used frozen shrimp.  HINT: Recipe is enough for two [2]. Invite a fellow Faster or enjoy the other half of the recipe warm or cool for lunch or dinner later this week. Photo below shows one serving.

2 sv 
2 oz [brown] rice vermicelliSoak in cold water until softened, 5-10 mins. Drain, reserving water. Warm water for next step.
2 dried shiitakesSoak in warm water until hydrated + softened, ~10 mins. Drain, reserving water. Slice ¼” thick.
Cooking spray
1 egg, lightly beaten		Heat wok over medium, spray with PAM. Add egg, swirl to create a thin, even layer, + cook until set + cooked through, ~1 min. Cool egg slightly, then slice as julienne. Set aside.
1 tsp oil + 2 Tbsp water
2 T thinly sliced shallot soaked mushrooms		Put a wok on the stove + raise heat to medium-high. Add oil, water, mushrooms and shallots. Sprinkle with salt. Cook, stirring often, until shallots begin to brown, 3-4 mins.
1 cup carrot, shredded + saltAdd carrot and salt, then cook, until softened but still crisp, 1-2 mins.
1½ c cabbage, shredded Add cabbage to wok. Season + cook, stirring,  1-2 mins until slightly wilted.
4 oz shrimp, fresh or frozen 1 Tbsp soy sauce
drained vermicelli
½- 1 c water from soaking ½ tsp white pepper 
julienned egg 		Remove shells from shrimp and cut them in pieces. Add to wok with soy sauce and drained rice vermicelli. Add water from steps 1 and 2, in ½ cup increments. Cook, stirring often, until noodles absorb the water, 5-6 mins. Season, add reserved egg and stir to combine. 
optional: Serve topped with chopped cilantro.

Yohl Ik’nal

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

What do you know about the Maya civilization? That they lived in Central America? That they grew corn? That there was a Maya calendar? All true. The Maya lived in what is now Mexico, Honduras, Belize, and Guatemala. When they changed from nomadic hunting and gathering and began to grow corn/maize around 1800 BCE, their culture began to evolve. City states developed, and one of the greats was Palenque. Known then as Lakamha, it was the finest city of the Americas. From ca. 226 BCE to ca. 799 CE, the city grew and flourished. In addition to the city planning and the fine architecture is the fact that one of its great leaders was a woman. Yohl Ik’nal was the 8th ruler of Lakamha. Lady Yohl was on the throne for 21 years, not as a regent or place-holder, but as a full-fledged leader. Those days were difficult for the Maya. Possibly war had left the city without a male heir. Lady Yohl is presumed to be the daughter of the prior ruler and she ‘put on the head-band‘ in December of 583 CE. Twice during her rule the city was invaded and possibly sacked, but she had the respect and trust of her people, so she continued to reign until November of 604 CE. During that time, she insured the succession of her son who, unlike his mother, was not descended from royal male line. So revered was she, that Lady Yohl’s symbol is depicted several times in the tomb of her royal son and grandson. Almost 200 years later, the civilization dwindled — not because of the conquistadors; not because of disease; but most likely by climate change. Less rainfall, perhaps due to deforestation, made food production for the large cities untenable. People moved into the countryside from the cities and the jungle reclaimed them. Sic transit gloria mundi. Can we learn from this?

The MesoAmericans enjoyed corn, squash, chocolate, and chilis, which made for a tasty cuisine. Our breakfast and dinner call on those ingredients for use in preparing some fine food. If you choose the mocha cafe au lait for your breakfast beverage, you will be following the Mayan tradition of drinking chocolate as a frothy beverage.

Breakfast Burrito: 225 calories 12 g fat 3.5 g fiber 12 g protein 29 g carbs [20 g Complex] 108 mg Calcium  NB: The food values shown are for the plated items, not the optional coffee. Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest – right down to the mocha coffee — in a filling yet low-calorie meal. 

one 6” corn tortilla, MUST be 65 calories per tortilla  one 2-oz egg 1 oz roasted green chiles, available canned under the ‘Hatch’ brand 1 Tbsp carne adovada Large pinch oregano, Mexican oregano if you can find it. Hot sauce to taste 1 tsp cheddar cheese, finely grated 1 oz of apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Whisk the egg with the chiles and carne. In a dry, well-seasoned cast iron pan heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla. Sprinkle the cheese on the egg and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple and hot beverage of your choice.

Green Chili-Chicken Posole: 207 calories 4 g fat 4 g fiber 17.5 b protein 24 g carbs 35 mg Calcium   PB GF  Friend Cheryl shared this recipe out of the blue one day and it turned out to be a real winner. Despite the low calorie count, it is filling. Did I add, delicious?

Makes 3 cups = 3 Sv.
6.35 oz chicken breast meat
½ tsp thyme salt + pepper		Shred or cube the chicken breast meat. Season with thyme, salt, & pepper, stir to combine and set aside.
2 tsp canola oil
½ cup onion
½ jalapeno, more if you wish 1 clove garlic		Chop onion, pepper, and garlic. Heat oil over medium heat in saucepan. Add vegetables and cook ~ 4 mins, until soft. Cool a little bit.
6-7 oz chilies ½ tsp thymeScrape cooked vegetables into a food processor. Add green chilis + thyme. Process until smooth.
Pour vegetables/chilis into saucepan. Cook, stirring, on med heat ~5 mins as sauce thickens. 
1 cup chicken broth 15 oz can of posole, drainedAdd chicken and these to saucepan. Simmer until chicken is tender + cooked, ~10 mins. 
Mexican oregano
6 oz zucchini, sliced, cooked		Serve in bowls, topped with Mexican oregano.Plate zucchini, drizzled w/ some of the sauce

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

1 two-oz egg1 two-oz egg 
3%-fat ham, from supermarketchèvre cheese [creamy goat cheese]
Jarlsberg cheeseapple or pear + lemon-dill seasoning
sage + strawberriesspinach, frozen or fresh
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

[brown] rice vermicelli + shallotolive oil + onion
dried shiitake mushrooms + peanut oilscallion + garlic
carrot + cabbage + 2-oz eggtomato + chickpeas, canned
shrimp + soy sauce + pepper + [cilantro]chicken stock + herbs of your choice
Sparkling waterSparkling water

All Saints

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

October 31 is Hallowe’en, which is short for ‘All Hallows Eve.’ That means ‘the day before the Day of all the Holy Ones.’ The official churchy name for November 1 is ‘All Saints Day.’ So what is a ‘saint’? In the early days of Christianity, the term was used to include all believers. St Paul addressed a letter [Romans I:7] to “all that be in Rome, called to be saints…” to say that every member of the community of believers was a saint. Years passed and when Roman Emperors grew tired of Christians, a saint was synonymous with ‘martyr,’ one who died because of his/her faith [ex: St Perpetua; St Lawrence]. Centuries passed and Christians mostly thought of saints as dead people, though they often hailed the living as saints if they were holy hermits or seemed to perform miracles [ex: St Clair; St Robert]. Then there are saints who’s stories are used to explain or illustrate a certain point [St Wilgefort; St Veronica; St Christopher], but who never lived at all! Today the Roman Catholic Church has a vigorous vetting process for prospective saints — it is not as easy as it used to be. But when I think of saints, I start singing a hymn written by Lesbia Scott and put to music by John H. Hopkins. It sweetly goes back to the original idea of Paul to tell us that saints are everywhere and that even we can aspire to sainthood. Here’s the end of the hymn. Amen.

You can meet them in school, on the street, in the store, 
in church, by the sea, in the house next door; 
they are saints of God, whether rich or poor, 
and I mean to be one too. 

Lest one think of saints only as ‘dead Europeans,’ our meals will honor saints from other parts of the world. Many of the Caribbean Islands are named for saints, but oddly, there are no native saints. There are many ‘blesseds’ and ‘venerables’ from the Caribbean, and maybe they once enjoyed a breakfast like our’s. From India, there are several native-born Christian saints, so our dinner might have been familiar to them. If we each resolve to be more kindly, the world would be a better place. If you resolve to eat less, your weight will be in a better place.

Caribbean Breakfast: 228 calories 7.4 g fat 4.4 g fiber 5 g protein 40 g carbs [27 g Complex] 24.6 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  Although the protein values are low, this makes for a lovely little tropical meal.

1.8 oz mango 1.5 oz roasted plantain slices 1.5 oz pineapple ½ oz goat cheese 1 coconut dumpling** Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

**COCONUT DUMPLINGS: makes 9  A Caribbean favorite.   Each: 73 calories 4 g fat 2 g fiber 1.6 g protein 9 g carbs 3.6 mg Calcium ½ cup [37 g] coconut, grated, unsweetened 1½ cups white whole wheat flour 1 Tbsp vegetable oil 1 Tbsp butter ¼ tsp salt 125 ml water [that’s correct: there is NO leavening. I think there should be…]

Put everything except the water in a bowl and work the butter into the dry ingredients with your fingers. Once it is all incorporated, stir in the water with a fork. Knead slightly on a work surface and roll into a cylinder which is about 1-½“ in diameter. Slice off equal pieces. To cook them, bring a pan of heavily salted water to a strong simmer. Add several of the dumplings. They will sink to the bottom and stay there. After 10-15 minutes, remove them and put on a cloth towel to dry and cool. Cook remaining dumplings.

Tandoori Fish Curry w/ Naan: 294 calories 12 g fat 5.5 g fiber 18.6 g protein 29 g carbs [10 g Complex] 69 mg Calcium  PB An easy recipe, made from some off-the-shelf ingredients, that packs a lot of flavor into a meal. The naan is fun to make at home. If you have access to purchased naans, pay attention to the calorie count so it ‘fits’ our needs – cut the naan smaller if needed.

3 Tbsp ‘tandoori simmer sauce,’ purchased 3 Tbsp low-fat coconut milk, purchased 2.5 oz haddock or other firm-fleshed fish ½ cup small broccoli florets 1.6 oz carrots, sliced as coins 1 oz red bell pepper, sliced 1 naan bread @ 92 calories 

Put the sauce and coconut milk in a saucepan with a little water. Add the vegetables, cover the pan, and simmer until almost cooked. Break the fish into pieces and lay it on top of the vegetables. Cover and continue to simmer another 5 minutes until the fish is cooked. Warm the naan and serve. Delicious.

Lady Liberty

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

October 28, 1886 saw the dedication of the Statue of Liberty in New York Harbor. Nothing says ‘America’ like a view of Lady Liberty. But she wasn’t supposed to be there in the first place. Frederic Auguste Bartholdi had originally envisioned a colossal statue at the entrance to the Suez Canal. But when that was shot down, he planned with a French abolitionist to offer it to the United States, now that the Civil War had ended slavery. A deal was struck: France would pay for the statue and the Americans would build a pedestal for it to stand upon. Bartholdi designed the statue, its wooden frame clad in copper sheathing. Gustave Eiffel, who knew a thing or two about constructions with iron beams, designed the interior scaffolding to hold it all in place. On July 4, 1876, the statue was ‘given’ to the US ambassador to France. Then it was taken apart, boxed, and shipped to New York. On Bedloe’s Island, there had been a star-shape fort from the 1800s. A pedestal was built inside it, designed by Richard Morris Hunt, and completed in1886. The statue, called “Liberty Enlightening the World,” was quickly assembled [by immigrant laborers] and President Grover Cleveland was on hand at the ceremony. A poem by Emma Lazarus had been used as a fund-raiser for the pedestal project. It was called The New Colossus and was soon forgotten. In 1903, the poem was rediscovered and a plaque with the sonnet’s words became part of the base of the statue. There is a 1/4-scale model of the Lady in Paris, presiding over the River Seine. It was one of Bartholdi’s models. There is a knock-off in the Susquehanna River in Harrisburg, Pennsylvania.

Our foods are from cuisines of the ‘huddled masses’ who looked to Lady Liberty as they sailed into New York harbor and hoped for a better life. From the Jews escaping central Europe, horseradish and cheese in eggs. For the refugees of the Eastern Mediterranean, felafel, and for those from South Asia, cucumber raita.

Horseradish-Cheesy Bake: 143 calories 7.5 g fat 1 g fiber 8 g protein 7 g carbs 78.6 mg Calcium  NB: Food values given are for the Bake and fruit only, and do not include the optional beverages.  PB GF  David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.

One 2-oz egg ½ Tbsp crushed tomato 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots   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]

***Cheddar-Horseradish Spread 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread  4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage of choice and prep the apricots. This will kick-start your day.

Felafel with Cucumber Raita: 223 calories 7.5 g fat 6 g fiber 11 g protein 22.4 g carbs  130 mg Calcium   PB GF   The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Having some felafel patties in the freezer makes meal prep rapid.

6 felafel patties   1 cup raw spinach ½ tsp olive oil large pinch ground nutmeg 4 oz plain, non-fat yogurt 1 scant cup cucumbers, cubed 1 tsp white wine vinegar 1½ tsp fresh mint, chopped or dried dill weed 

Thaw out 5 of those felafel patties that you have in the freezer. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width] and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it, eat it, and love it.

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

coconut dumpling: unsweetened coconut, flour, oil, butter, salt1 two-oz egg 
mango + pineappleone 65-calorie corn tortilla
plantaincarne adovada
goat cheeseroasted green chilis + Cheddar cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Tandoori Simmer Sauce, purchasedchicken breast + thyme + canola oil
low-fat coconut milk + haddockjalapeno pepper + roasted green chilis
broccoli florets + carrotschicken broth + canned posole
red bell pepper + 92-calorie naanMexican oregano + zucchini
Sparkling waterSparkling water

Marcellin de Berthelot

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

One of the interesting things about tracing one’s ancestry is finding out who shares your name. They might not be an ancestor, but there is a common link. In several of my family trees, there are mistresses and illegitimate children. There are nobles and there are those who rebel against the establishment. Such is any family. Marcellin de Berthelot and I share a family name on my mother’s side. Ancestors of the Berthelot family were from Brittany. Marcellin was born in 1827, on October 25 in Paris. In school he excelled in latin and philosophy but decided to study science. With a doctorate in chemistry and a degree in pharmacy, he plunged into research into compounds containing Carbon and Hydrogen. Since Carbon is in living things, chemists of his time thought that Carbon compounds could be made only in the presence of a ‘life force.’ Berthelot proved that wrong, separating the field into Organic and In-Organic chemistry. His interests were wide-ranging: history of science, industrial chemistry, explosives, archeology, endothermic and exothermic reactions [words he coined], alchemy and its contributions to modern science. He had 1600 articles and 25 books to his name On top of that, he served in the government in elected and appointed positions, and was a teaching professor. Berthelot never patented his chemical processes, saying that they should belong to humanity. His devotion to his wife was so strong that he nursed her night and day as she died, and he followed her in death one hour later. In honor of their bond, the Senate, when they voted to have Marcellin interred in the Pantheon along with other luminaries, allowed his wife to be buried with him. This is a family member of whom I can be very proud.

Our breakfast contains apples, popular in the foods of Brittany. The dinner might have been a course at a banquet attended by the elegant citizens of Paris in who’s company Berthelot would have dined.

Flamusse aux Pommes: 223 calories 15 g fat 4 g fiber 17 g protein 68 g carbs 171.5 mg Calcium  PB GF – if using GF flour  Once again, a fruit dessert can become a breakfast – without breaking the bank. A flamusse is simply fruit baked in an eggy batter. Very easy to prepare, looks fancy. When there is some left over from a dinner party dessert, I tap it for an easy breakfast the following week. Paired with a chicken sausage, the amount of protein amps up. What’s not to love?  HINT: This recipe is enough for 4 [four] servings for breakfast. NB: as a dessert, it can serve 6-8.

  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

Sv 4-6Preheat oven to 350 F/180 degrees C.
2¼ c apples, sliced 4 tsp butter Peel, core and slice the apples. Cook slowly in a 10″ cast iron skillet with butter until they become golden-yellow.
2 eggs
3 Tbsp sugar
40 g Whole-Wheat flour pinch salt		Meanwhile, beat eggs with sugar. Add flour and salt, and beat again.
200 ml milk Pour milk in slowly, mixing well. Let rest 10 mins.
Pour batter over cooked apples in skillet. Bake in oven uncovered 20 mins.
1 oz egg white ¼ tsp sugarBeat egg white with sugar until forming peaks. Remove pan from oven and pipe or dollop the meringue in a wreath on top of the batter. Return to oven 20 minutes or until golden.
1 chicken breakfast sausage, 36 caloriesRemove from oven and cool. Serve Flamusse slightly warm or cold with a side of sausage.

Fish Timbale:  276 calories 17 g fat 1.6 g fiber 23.5 g protein 8 g carbs 95 mg Calcium  PB GF  Sounds high-falutin’ but really very easy. Lots of good protein, low in carbs.

1.5 oz mackerel or salmon or halibut 1 1/3 oz haddock or cod ¾ oz egg [either pullet egg or an egg white] 1/3 oz white beans 2 Tbsp cream + 2 Tbsp spinach + ½ Tbsp shallot 1 oz Swiss chard 1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach-shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the ramekin. Plate the chard around the fish timbale.

Coleridge

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

Samuel Taylor Coleridge was raised as a lonely, bookish child in Devon, born in 1772. His pleasant years of companionship with his mother ended abruptly at age nine when his father died and his mother sent him as a ‘charity-boy’ to an orphanage-school for clergymen’s sons. Cambridge followed, along with recognition of his intellect, his gift for language, and increasing debts. Coleridge threw himself into many schemes: a self-written literary journal [twice], needy friendships, and a plan for a utopian commune in Pennsylvania where the men would work 3 hours each day on farming and providing, then retire for reading and educating their children. This was to be a photo-communistic Pantisocracy, but it never came to pass. It is part of the new Romantic ideas which Coleridge came to symbolize and to manifest in his poems. His Frost at Midnight, where scenes of the past, present, and future merge in a frosted window pane, shows Coleridge’s imagination, gifted word-smithing, and mysticism. Throughout his life, marriage, friendships, plans all fell apart, but his poetry continued and later he became one of the foremost literary critics of his age. For me, its the poetry. Kubla Kahn entranced and excited my sister and me as children. The Gustave Dore illustrations of the Rime of the Ancient Mariner are nightmarish and fabulous, just like the poem. Coleridge cannot be dismissed as an opium-addled crazy guy. He was a genius of word and imagery.

For breakfast, some country flavors reminiscent of Coleridge’s childhood. In the late 1700s, the East India Company in India started selling opium to China. In the mid-1800s, the British forced the Chinese to end their ban on the import/export of opium, to adjust a trade imbalance with China. When you read some of Coleridge’s work, you know he was ‘on something’ — and that something was opium. So a dinner influenced by China is appropriate.

Mushroom ScrOmelette: 142 calories 5 g fat 1 g fiber 9.6 g protein 8 g carb [6 g Complex] 64 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Nothing says ‘Autumn’ like mushrooms, apples, and fresh eggs. 

1 ½ 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.  1/3 oz mushrooms 1 tsp grated Parmesan cheese 2 pinches rosemary 1½ oz apple  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]

Chop or slice the mushrooms and saute with a little water in a skillet. Remove and set aside. Now whisk the eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese, fold and plate. Serve with fruit, plus your beverage and smoothie. You are off to a good start.

Beef Egg Rolls:  per roll:  136 calories 4.6 g fat 1 g fiber 9.4 g protein 17.5 g carb 23 mg Calcium   PB Egg Rolls are fun to prepare at home, so there is no need to order take-out. HINT: This recipe makes 5 egg rolls. Two make a good serving, so this recipe serves 2 with one left over. 

2 oz lean beef steak, sliced in strips 1 Tbsp soy sauce ½ Tbsp oyster sauce 1 tsp. cornstarch 1 clove garlic 1 tsp ginger 1 cup cabbage, shredded ½ cup carrot, sliced ¼” thick 1 scallion, sliced ½ cup sliced onion 5 egg roll wrappers 1 tsp oil ¾ cup broccoli  Sriracha sauce + soy sauce

Combine the beef, oyster sauce, cornstarch, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stir-fry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 400 F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm and starting to brown. Put the pan in the hot oven and bake until the rolls are crispy. You may want to turn the rolls once while baking. Combine the Sriracha and soy sauce to use for dipping.

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

2 two-oz egg + apples1.5 two-oz eggs 
whole wheat flour + saltcrushed tomatoes
skimmed milk + butterhorseradish + Kraft Cheddar spread
1 egg whiteclementine or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz fish, any type + 1 small eggolive oil + nutmeg + cucumber
cream + shallot + spinachplain non-fat yogurt + white vinegar
nutmeg + canned white beans6 felafel patties
Swiss chard + garlic powdermint or dill weed + raw spinach
Sparkling waterSparkling water

Moby Dick

~ me ~ Leave a comment

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

Moby Dick, originally titled The Whale, was published on October 18, 1851. Herman Melville’s epic was based on the author’s own experience at sea. Melville had crewed on a merchant vessel; served in the US Navy; participated in mutinies; been captured by cannibals in the South Seas; and been a harpooner on a whaling ship. When he wrote about ships and whaling, he knew what he was talking about. Melville had penned two previous novels: Typee and Omoo, both about the South Seas, both best sellers. So Herman was convinced that he could go to that well again. Moby Dick is about obsession [Captain Ahab’s pursuit of the whale] and madness [Ahab and the boy Pip]. The crew is a metaphor of the American melting pot, with different races and cultures coming together in friendship and understanding. The reviews were mixed, from ‘ill-compounded and absurd’ to ‘poetry in blubber,’ and sales were poor. Melville was despondent for the rest of his life, despairing that his goals of greatness and wealth would never be achieved. They weren’t. But in 1919, the Melville centenary started a re-evaluation of his work. Suddenly, Moby Dick was on high school reading lists and the Great White Whale became a metaphor for everything unattainable. Now the book is considered a classic and much ink has been spilled explaining it and comparing Ahab’s quest to all the human errors of the 20th and 21st centuries, from slavery to the Holocaust. Have you read it? You decide. I think it is time to read it again.

On a whaling ship, the food was abysmal: filling, but low in quality and monotonous. Dried beans, salt pork, and dried fish were often on the menu. Fresh fish were sometimes caught and when in port, fresh vegetables were added. Bad as the food was, whalers often ate more fresh fruit and vegetables than their countrymen back home during the winter. The sailors never would have seen eggs, but the pork and beans would be familiar, as would the salt cod for dinner.

Pork ‘n’ Beans ScrOmelette: 146 calories 8 g fat 1 g fiber 12 g protein 7 g carbs 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – the breakfast equivalent of a New England Saturday night supper.

1 ½ 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 baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked [left-over from a previous dinner] ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh   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]

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds.  If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a saute pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at sea, as mariners never ate it.

Saint Kitts Salt Cod Stew: 243 calories 2.4 g fat 3.4 g fiber 39 g protein 14 g carbs 140 mg Calcium  PB GF A savory stew of salt cod and fresh vegetables is just the ticket for a filling meal any time of year. In the Carribean, this is served with a coconut dumpling, but they have a lot of calories and I’m not happy with the recipe.

This dumpling is not the coconut one favored in the Caribbean. The recipe can be found at …Not by Bread…

2 oz salt cod 2 oz bell pepper, any color 1 oz scallion 3 oz tomato 1 clove garlic ¼ c onion 1/3 c fish stock

Soak the fish over night in warm water to soften it and to remove some of the salt. Drain the fish, discarding the water, and flake or cut into bite-sized pieces. Cook the pepper, and the alliums in water or fish stock – NOT the soaking water – for 5 minutes. Add tomatoes and fish, then cover and cook for 10 minutes.