recipes for Michael Mosley’s 5:2 Diet

Carrie Nation

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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.

Do your guests drink too much at Thanksgiving, then do/say regrettable things and ruin the meal? Carrie Nation didn’t approve of such behavior. She became famous for her staunch stand against the making, selling, and drinking of alcohol. Caroline Amelia Moore was born on a farm family in Kentucky on November 25, 1846. The family moved around a lot — Kentucky, Texas, Missouri — with Carrie’s education being interrupted by illness and relocation. Sometimes the family took in boarders. One such was Dr. Charles Gloyd, with whom Carrie fell madly in love. After their marriage, his alcoholism became obvious and the couple separated before the birth of their daughter and Gloyd’s death the next year. Carrie received a teaching certificate and taught for four years. She remarried, to David Nation, in 1874 and they moved to Kansas. On the books, Kansas was a “dry” state, which Carrie was happy about until her husband told her that there was still a lot of drinking going on. Angered that such a useful law was being flouted, even by legislators, Mrs. Nation started a local chapter of the Women’s Christian Temperence Union [WCTU]. Together, they lobbied and prayed to close bars and other “joints” that sold liquor. They were also in favor of a woman’s right to vote. Her second marriage ended and Carrie Nation went on the warpath, throwing herself into the temperance cause. In 1900, she attacked a bar in Kiowa by throwing stones at the windows, then going inside and breaking bottles. She encouraged other women to join her while gaining much notoriety and many enemies. Her famous hatchet was given to her in 1901 so that she could continue her vision of God’s work. So formidable was she, that people believed her to be 6-feet tall, when in reality she was only 5’4″ in height. Yet bartenders quailed and cowered when she walked in. Though she was roughed up and jailed, Carrie [now Carry] Nation persisted until her retirement to Arkansas, where she opened a hostel for wives of alcoholics. She did not live to see the 18th Amendment passed in 1919 or the 19th Amendment in 1920. Carry A. Nation would have been pleased. Perhaps she would have buried the hatchet.

Our meals reflect a simpler time — or is that clouded by veils of nostalgia? On the farm, herbs and fresh eggs would have been on the table often, for family and boarders alike. The dinner is a Tex-Mex favorite, reminiscent of Carrie’s time in Texas. No booze in either meal.

Herb Scramble: 127 calories 7.5 g fat 0.6 g fiber 10 g protein 5.6 g carbs [4 g Complex] 47.5 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Take a walk in the herb garden, then put the herb garden in the breakfast.

3 two-oz eggs of which you will use 1½ eggs per person  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  2 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender salt & pepper to taste 2 oz canteloup or 3 oz strawberries or 2 oz grapes  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]

Whisk the eggs with the herbs and salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. Scramble to your preferred degree, and plate with fruit. Pour the optional beverages and you have a simple, delicious breakfast.

Chili non Carne:  1 cup =133 calories 0.7 g fat 6.5 g fiber 7 g protein 10 g carbs 70 mg Calcium 1½ c. =199 calories 1 g fat 9 g fiber 9.4 g protein 14. g carb 120 mg Calcium The recipe is my mother’s, except that she added beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.  PB GF  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check other postings to see how we use it for breakfast. For 1½ cups chili served with cheese garnish and melon, as in photo: 276 calories 10 g fat 6 g fiber 13 g protein 19.4 g carbs 227 mg Calcium

15 oz canned red beans, drained and rinsed 16 oz canned tomatoes – in chunks or diced, not drained 1 cup chopped onion 1 green pepper, chopped 2-3 tsp chili pepper, or more if you like it hotter ½ – 1 tsp ground cumin   per serving: 1 Tbsp cheddar cheese, grated, as a garnish + 2 oz melon

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top, and melon on the side.

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

1 two-oz egg + one egg white1.5 two-oz eggs 
yellow cornmeal + yeastmozzarella cheese
raspberriesMediterranean Vegetables
honeystrawberries OR applesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1 pound mussels + salad greenschicken or turkey broth + chicken white meat
olive oil + lemon juice + tomatoParmesan cheese + white beans + carrot
feta cheese + kalamata olivesspaghetti or linguine + green beans
bouquet garni + splash white wine back bacon/Canadian bacon + Finn Crisp crackers
Sparkling waterSparkling water

Slow Days: Peach Wine, continuing

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

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

Wine is not something we discuss on a Fast Day. Too many empty calories. But the nice thing about the Fasting Lifestyle is that since you Fast only two days per week, you can enjoy wine [responsibly] on the other 5 days. Three months ago we began to make a batch of Peach Wine. The wine has been sitting on the floor of the dining room, while the yeast cheerfully ferments sugars into alcohol. All the while, fine particles — dead yeast cells and fruit pulp — have been settling to the bottom of the glass bottles. These are called “lees.” At the three month point, the wine above the lees should be fairly clear. To see how clear the wine is, we can use the Tyndall Effect. If you shine a strong flashlight beam through the wine, you can see how much suspended residue remains.

The wine in the fermenting bottles looks pretty clear. You can see the layer of lees at the bottom of the vessels. By shining a light into it, we can see that there are still some suspended sediments in the liquid.

Our job today is to “rack off” the wine. That means to pour off the clear wine into a clean bottle, leaving the lees behind. Use Camden Solution to rinse out a gallon jug and a 750 ml wine bottle, returning the rinsing Solution to its storage container.

Pouring off the cleared wine takes a sustained effort and a steady hand. You must pour the wine without stopping — if you pour out some, then put the jug down again, the lees will have kicked up and clouded more of the wine. It will settle again, but that will take a month or two. So: in one steady, slow stream, carefully pour the wine into the clean jug, but stop pouring when the cloudy liquid starts to come out. In chemistry, the process of pouring clear liquid off from a cloudy liquid is called ‘decanting.’ DO NOT think that you can use a filter to strain out the lees — it does not work. It is not cheating to use a funnel to help you to pour.

On left, the wine decanted from the smaller bottle into a 750ml bottle. Next, the wine decanted from the jug into a clean, sterilized jug. Third from left, the clearer of the cloudy wine poured into a 750 ml bottle for further clearing. On right, the really sludgy lees that will be poured down the sink.

Top off the jug with clear wine from the smaller bottle. You can pour the lees down the sink. The yeast that remains will give a nice boost to digestion in your septic tank. Seriously. There will be some wine left over in the first jug and 750ml bottle, which is now cloudy with lees again. I put most of that into a small bottle to settle out again so I can save that wine. I’m such a Yankee!

Here is the gallon jug with a gallon of peach wine inside. Also, the bottle with cloudy wine that needs to settle out.

Fit the jug with the airlock, transfer the label to the wine jug, write in your wine notebook the date that you racked off, and put the jug aside in a cool, dark spot to clear again and to mature.

That didn’t take long. See you again in six or seven months for bottling. NB: at that time, you will need 5 clean, empty 750 ml wine bottles [you can use empties — no need to buy them]; 5 new wine corks [I use the size called #9]; a bottle-corking device; the hydrometer and the graduated cylinder from before; and maybe some sugar.

Edward Teach

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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 Loraganic and rduncanheart who are now Following.

Edward Teach/Thatch grew up in a well-to-do family in Jamaica, although he was born in or near Bristol, England. In 1706, for some reason, he signed over his birthright to the family plantation and set sail for England. There he joined the navy. By this time England was engaged in Queen Anne’s War against the French and their Spanish allies and ‘privateering,’ or state-sanctioned piracy, was a feature of war-fare. In 1716, Teach was back in the Americas crewing for a Captain Hornigold. Was Hornigold a pirate or a legal privateer? Depends on your perspective. His mentor gave Teach a ship of his own and the career path was set. Teach’s flagship was the frigate he named “Queen Anne’s Revenge,” captured from French pirates who took it from the English. Soon Teach was going by the name “Blackbeard” and he invented the cult of personality with a clever PR campaign.

He was tall, with a long beard. He wore 3 pistols, bandoleer-style, and an elaborate hat. Not one to go unrecognized, he would light his beard on fire while capturing a ship. Yet he never killed anyone. His reputation for cruelty and brutality and wickedness preceded him so well that ships simply surrendered to him. The governor of North Carolina took bribes from Blackbeard in exchange for immunity from arrest, although it was well-known that his operations base was Ocracoke Island, NC. In early 1718, after his blockade of Charleston, SC, Blackbeard downsized his crew and retired to Ocracoke. Too late. The governor of Virginia had had enough and paid Lt. Robert Maynard to capture Teach. On November 22, 1718, after a sea battle and hand-to-hand combat, Blackbeard the Pirate was killed. His severed head was put on display as a warning to other pirates. That did not stop the legend from growing, nor did it stop the search for his [presumably] buried treasure. Queen Anne’s Revenge was salvaged after its discovery in 1996, providing many insights into Blackbeard’s pirating life.

Since the Caribbean was called the ‘Spanish Main,’ our breakfast is from Spain. The ship that Teach commandeered happened to have a French cook on staff. Teach, who knew good food, kept the man on. Our dinner is French and based on a common fish of the North Atlantic.

Flamenco Eggs: 125 calories 5 g fat 2.6 g fiber 7.5 g protein 13.5 g carb 44 mg Calcium  NB: The food values shown are for the plated foods only, not for the optional beverages.  PB GF  From Everyday Tapas , this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner. 

Here, the vegetables are pan-cooked, plated, and topped with a fried egg. Same great flavors.

1½ Tbsp tomato puree or ¾ oz tomato, chopped 1½ tsp parsley, chopped 1½ Tbsp onion, chopped [½ oz] 1½ Tbsp/1½ oz bell pepper, chopped salt & large pinch cayenne 1 two-oz egg 2 oz applesauce or apple or cherries 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]

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the bell pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients, instead of microwaving].  HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350F for 15-18 minutes. Meanwhile, prep the fruit. Prepare the optional beverages and have a snappy day.

Mackerel stuffed with Leeks: 285 calories 16 g fat 1.6 g fiber 22 g protein 9 g carbs 46.5 mg Calcium   PB GF  This is from Joanne Harris & Fran Warde’s delightful French Market . If you are lucky enough to get fresh mackerel, this one’s for you.

Two 2-oz mackerel fillets to total 4 oz per serving salt & pepper oregano 2 tsp grainy mustard, like ‘country Dijon’ ¾ ounce sliced leeks coriander 3 oz tomatoes, sliced OR sliced cucumbers + cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice and plate the other vegetables. What a lovely meal!

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 Saving 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