WHAT TO EAT IF YOU WANT TO LOSE WEIGHT

OK Corral

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

Where did you first hear of the OK Corral? Was it in the 1957 movie Gunfight at the O.K. Corral ? Or the 1946 film My Darling Clementine ? Or the 1994 movie Wyatt Earp ? Or the 1967 Hour of the Gun ? Or 1993’s Tombstone ? Perhaps it was in one of the many mentions on TV shows, such as a 1967 episode of Star Trek? The oft-mentioned corral was in Tombstone, Arizona, USA which in 1881 was a rip-snortin’ Wild West town. ‘Cow-boys’ [then a synonym for ‘outlaw’], Indians, lawmen, and law-abiding citizens mixed freely in the daily life of the community. But they were no strangers to death — the town cemetery, “Boot Hill” was a busy place. The town of Tombstone had grown up around a silver mine, and as a mining town it had gambling, brothels, bars, and dance-halls. Other citizens attended church, went to concerts, and visited the ice cream parlor. Next to the photographer’s studio was a vacant lot. There a fateful ‘show-down’ occurred. A bunch of cow-boys, the Clanton Brothers, had been marauding around the area, killing and stealing, and getting away with it. At last, Tombstone’s marshal, Virgil Earp, had enough of working within the law to bring these men to heel. On October 22, hearing that the Clantons and their allies the McLean brothers were in town, Earp decided to enforce an ordinance forbidding the carrying of firearms in town. He gathered his brothers Wyatt and Morgan, along with their friend Doc Holliday to confront the Clintons/McLeans. But there was more to it than that. The cattlemen of the region were at odds with the businessmen of the town. The former were Southern sympathizers, the latter were post-Civil War Republicans. Years of animosity and butting heads came to a climax on October 26, when the Clantons met the Earps in that vacant lot [NOT actually OK Corral, but behind it], and the three of the cow-boys were shot dead. A coroner’s inquest cleared the Earps of homicide, but the townspeople were divided over the extra-judicial deaths. Five months later, Wyatt Earp and Doc Holiday left Tombstone under a cloud. Was this ‘law enforcement’ or was it ‘excessive force’? Some questions never die.

We will enjoy some Western-themed food today, from eggs at breakfast to some campfire kebabs at dinner.

Western ScrOmelette: 182 calories… 9 g fat… 3 g fiber… 12 g protein… 17.5 g carbs… 68mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor at breakfast.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid to store in the ‘fridge for next week. ++++ 1 Tbsp catsup, made without corn syrup +++ 1 oz green Bell pepper ++++ 2 Tbsp chopped onion ++++ ¼ cup raspberries OR 3 Bing cherries ++++ ½ slice whole-grain bread @ 70 calories/slice ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Prepare the beverages of your choice. Chop the green pepper and onion, and put them in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the vegetables while the bread toasts. Salt and pepper to taste. Plate the fruit and tuck in.

Sausage Kebabs: 282 calories… 20 g fat… 1.5 g fiber… 17 g protein… 12 g carbs… 44.4 mg Calcium…  PB GF Here is a simple and satisfying meal, made with vegetables that are available all year round. You could cook this on the grill or roast it in the oven.

2 tsp olive oil ++2 tsp vinegar ++1.5 tsp Worcestershire ++ pinch sugar +Whisk the marinade ingredients together.
++1 chicken sausage @ 150 calories Slice sausage in ½” chunks.
2.5 oz sweet bell pepper, yellow or red or orange ++++ 2.5 oz zucchini +++Cut these into chunks about the same size. Thread meat and veggies onto skewers, alternating.
Pour marinade in a shallow heat-proof dish. Lay kebabs in sauce, turning to coat, let sit 20 mins
Heat grill to med-high or the oven to 400F.
Grill OR roast 20 mins, basting with sauce every 10 mins.
+ 10 sugar snap peas OR 1.5 oz melon OR 2 oz string beans +Plate with snap peas or melon or other veg.

N.C. Wyeth

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

Self-portrait in his studio.

Newell Convers Wyeth was born on a farm in Massachusetts, USA on October 22, 1882. He grew up immersing himself in the natural world of the farm. His parents observed that he liked drawing, but that lead to differing views. His father urged him to be practical: to learn drafting. His mother encouraged his dreams: to become a painter. After a spell in the Mechanic Arts High School, Newell transferred to Mechanic Arts High School where an instructor suggested a career as an illustrator. The best-known illustrator of the day was Howard Pyle, in Wilmington, Delaware, so Wyeth went there to learn. Whether in the studio or working en plain aire in near-by Pennsylvania, Newell soaked in everything Pyle had to teach him. Two important lessons: 1] put drama into your art; 2] paint about what you know. Soon, young Wyeth had a cover illustration accepted by The Saturday Evening Post. To get some new experiences, the artist made three trips ‘out West’ in the early 1900s, where he produced lively paintings of cowboy life which were much acclaimed. In 1908, Wyeth and his wife settled in Chadds Ford in the Brandywine Valley of Pennsylvania, establishing a studio and raising their four children. He was commissioned by Simon&Schuster to illustrate a series of classic books for children: Treasure Island, Robin Hood, and six others. The pictures were spectacular — dramatic, beautifully executed, and they told the story. These were the illustrations of my childhood, my introduction to art. But as his fame as an illustrator grew, Wyeth came to hate the fact that he was merely a tool of commercialism. Whether it was selling Cream of Wheat or Long John Silver, he longed to be considered a Painter, not just an Illustrator. He executed historical murals for bank headquarters and donated paintings to the war effort in the 1940s. Wyeth was extremely prolific, churning out thousands of illustrations for pay. For himself, he painted portraits and landscapes in a variety of styles, from Impressionism to American Regionalism, but his best-loved works were in the Realist style of his famous illustrations. He died at a railroad crossing in Chadds Ford, when his car was hit by a train in 1945. Wyeth’s house and studio are open to the public, made even more famous as the birthplace and early workshop of NC’s artist son, Andrew.

Our meals for Wyeth’s birthday are colorful and All-American, like the artist.

Carne-Green Chile ScrOmelette: 168 calories… 13.5 g fat… 1.4 g fiber… 12.5 g protein… 13 g carbs… 48 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The directions below are for an omelette, or as the name ScrOmelette implies, you could scramble it all.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++  ½ ounce carne adovada [pork shoulder with hot spices boiled until it falls apart: make ahead and freeze for future use] ++++ ½ fl oz/1 T roasted green chiles [505 and Hatch brands are very good] ++++ 1½ oz apple or unsweetened apple sauce OR 2 oz watermelon ++++ Optional: blackish coffee[53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the eggs with salt to taste. Drain the chilis, if too liquidy, and stir into the carne. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with carne and chilis, fold and plate. Slice or dish the fruit, brew the optional beverage, and enjoy your taste of the South-West.

Hot Dog & 4-Bean Salad: 302 calories… 12 g fat… 3.6 g fiber… 20 g protein… 18.6 g carbs… 103.7 mg Calcium… GF  PB Hot Dogs and summer salads go together, even for Fasters. This meal is very straight-forward, assuming the 4-bean salad has already been prepared.

++1 Hebrew National reduced-fat hot dog ++++ 1 deviled egg* ++++ ½ cup 4-bean salad** ++++ 2 oz tomato +++ ½ Tbsp Parmesan cheese++

Grill or pan-cook the hot dog. Prepare the deviled egg. Cut out the stem end of the tomato and carve it in half along the equator. Top the tomato with cheese and broil it. Plate it all with the 4-bean salad. Simple food at summer’s end.

*1 Deviled Egg = 2 halves80 calories… 5 g fat… 0 g fiber… 8 g protein… 1 g carbs … 36.6 mg Calcium…  PB GF
One 2-oz egg, hardboiledPeel, slice egg in half lengthwise.
prepared yellow mustard, to taste — 1 Tbsp 2%-fat cottage cheese — Yellow Sriracha or New Mexico green chilis in a jarScoop out yolk, mash with a fork on a plate. Add these, and mash until well blended and at desired consistancy. 
paprika or sumacSpoon mashed yolk into divot of both egg halves, sprinkle with one of these.

**FOUR-BEAN SALAD:  makes 8 cups ½ cup= 99 calories.. 3.8 g fat .. 3 g fiber.. 3 g protein.. 14 g carbs.. 29.5 mg Calcium… ¼ cup= 49.5 calories… 1.9 g fat… 1.5 g fiber… 1.6 g protein… 7 g carbs… 14.7 mg Calcium..

2 cups fresh green beans— 2 cups fresh yellow[wax] beans Cook beans until tender, cut into 1” pieces. Put into a bowl.
2 cups canned kidney beans — 2 cups canned garbanzo beans Drain and rinse canned beans. Add to the bowl.
1 cup onions, chopped Add onions to bowl with salt and pepper to taste.
½ c. cider vinegar — ½ c. sugar [maybe 1/3 c. ?] — ¼ c. olive oil Whisk thesetogether. Toss with vegetables, refrigerate 4+ hours. Keeps for days in the ‘fridge. 

Pronouns

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

Something that often stymies English-speakers when learning foreign languages is the use of familiar vs formal pronouns. In French, one deals with ‘Tu and Vous’. In German, it is ‘Du and Sie’. In Chinese, one can say ‘ni or nín’. Hindi has three ways, ‘tu-tun-aap’. And boy! you don’t want to mix them up on the test or in real life! The student laments, “We don’t have those distinctions in English!” Oh, but we once did! And it still causes some confusion. Think of the words of the Lord’s Prayer: “..thy name; ..thine is the kingdom..” Reading that, people might think that, since one would surely speak to God in the most formal tones, that thee-thou-thine are formal pronouns. But no. In 1611 CE, when the definitive English Bible, the so-called King James version was written, people had separate pronouns for familiar and formal style. This pronoun use had been in place since the 1300s, growing out of the word ‘ye’. ‘You’ was for formal address, while ‘Thee’ was how you talked to family members and friends. The point being made by the pronouns in the Lord’s Prayer is that God is a close friend, a family member — NOT some distant deity to whom one grovels. Eventually, in the 1700s, English speakers got lazy and simplified, moving away from the distinction, and using ‘you’ for all purposes: singular, plural, formal, familiar. Except for the Quakers. They continued to use thee-thine long after no one else did. Their purpose was to break down hierarchy, to be egalitarian, and it set them apart in England in the 1700s. After the French Revolution there was a similar move to eliminate the formal ‘vous’, following the elimination of the ruling class, but that form of address was short-lived. Is the English language poorer for this simplification? Thou may make up thine own mind.

Our meals are simple and accessible — to be served to family or friends. Until next time, Fare Thee Well.

Zucchini Bake: 184 calories… 7.5 g fat… 2 g fiber… 18 g protein… 9.5 g carbs… 161.5 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Fine, flavorful breakfast for Zucchini Weather.

++ ½ cup/2 oz zucchini, sliced/grated, cooked ++++ ¼ cup 2%-fat cottage cheese, drained if necessary ++++ one 2-oz egg ++++ 1 T Parmesan cheese, grated ++++ pinch garlic powder ++++ pinch dill or herbes de Provence ++++ pinch cayenne pepper ++++ 2 oz fresh peach -OR- 1½ oz pear -OR- 3 oz fresh or sliced strawberries +++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Drain it in a strainer, then transfer to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night.Combine with the cheeses and garlic. Beat the egg with the white and stir into the cheeze/zucchini mixture. Spritz an oven-safe dish or ramekin with non-stick spray and pour in the egg mixture. Bake at 350F. For 12-15 minutes – it should puff and be starting to brown. Prep beverages, plate eggs with fruit, and there you are: enjoying summer’s bounty.

White Fish Baked with cheese: for the fish alone —145 calories… 6 g fat… 0 g fiber 33 g protein… 0.2 g carb… 129 mg Calcium … PB GF Another winner from the Fast Diet book. There are those who say that one never serves fish with cheese….and this recipe proves them to be wrong.

++ 6 oz firm white fish fillets such as haddock or cod ++++ ½ oz cheddar cheese, grated ++++ Your choice of vegetables to add up to 125 calories: ½ cup pickled beets [74 cal]—- 3 oz green beans [26 cal] —- ½ cup peas [62 calories] —- ½ cup carrot coins [12 cal] —- 3 oz broccoli florets [30 cal] —- 2 oz parsnip, sliced as coins [42 cal] —- 1 cups salad greens + ½ tsp lemon juice + 1 tsp olive oil [48 cal] —- 3 oz tomatoes [15 cal]—-

Heat oven to 400 F. Put fish in an oven-proof dish which has been lightly smeared with olive oil. Sprinkle the cheese on top. Bake 10 minutes. Meanwhile, prepare the vegetables of your choice. How easy it is to be healthy!

Religions: Sunni & Shi’a

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

Islam is one of the world’s great religions, having around 2 billion members worldwide. But just as Christianity broke into two different groups [Roman Catholics and Protestants], so the Islamic world is broken into two factions: the Shiites/Shi’as and the Sunnis/Sunis. The divide goes back to the early days of the religion, founded by the Prophet Mohammed. When he died in 632 CE, without a succession plan, his followers met to discuss who would lead them. Some said that the mantle should pass to a relative, holding that son-in-law and cousin Ali ibn Abi Talib was the natural successor, insisting that he had been chosen by Mohammad. They became known as the Shi’as. Another group said that the followers should elect a new leader, favoring Abu Bakr, the Prophet’s father-in-law and closest companion. They became known as Sunis. The dispute became really heated in 679 CE, when the Prophet’s grandson, Husayn [a Shi’a]], was killed by Sunni fighters at the Battle of Karbala on October 10. Ever since that dispute, the groups have developed different ways of expressing and interpreting their religion. The Sunis are 86% of world-wide Muslims, the Shi’as are 14%, centered mostly in Iran. Many conflicts in the Arab world today, and the tensions that exist between nations are due to this age-old dispute. Both groups uphold the Five Pillars of Islam, they all travel to Mecca to worship at the holy sites, they all answer the call to prayer five times a day. Contemporary reconciliation efforts have come to naught. Aside from that, they could be at each other’s throats on the battlefield. The world would be a far happier place if sectarian violence of all kinds were eliminated in favor of the peaceful life that all religions espouse.

Our meals are eaten throughout the Muslim lands of the Levant, and you can enjoy them as well, while having a peaceful day..

Shakshuka: 158 calories… 8 g fat… 3.5 g fiber… 12 g protein… 17 g carbs… 144 mg Calcium…  NB: The food values given above are for the egg bake only, not the optional beverages. PB GFThis breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy.  HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan!

++ 2 two-oz eggs ++++ 1/3 cup sliced onion ++++ ½ cup sliced red pepper ++++ 1 clove garlic, sliced ++++ 10 oz whole tomatoes ++++ ¾ oz feta cheese, cubed or crumbled ++++ 2 large pinches of ground cumin + paprika + cayenne +++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Saute onion and pepper, using non-stick spray, until very soft – about 20 minutes. Add garlic and cook 1-2 minutes more until it is tender. Add spices and cook one minute. Add tomatoes, salt, and pepper. Simmer 10 minutes until mixture is thicker and some of the tomato liquid has cooked off. Add feta cheese.  [TIP: you could do this the night before and stop here] Set the oven to 375 degrees F.  If serving two, the mixture could be divided into two separate dishes for baking/serving or kept in one larger dish. Using the back of a spoon, press an indentation in the vegetables. Carefully break one egg per person into the indentation. Season with salt and pepper to taste. Bake 7-10 minutes. If you want the yolk to cook, put a lid on the pan for the last 2 minutes. Garnish with cilantro or flat-leaf parsley.

Zucchini-Feta Fritter Meze: 288 calories… 7 g fat … 2.4 g fiber… 27 g protein… 22 g carbs… 285 mg Calcium…  PB GF – if using GF flour A delightful meal for a hot day: cool, savory, nourishing.

++ 5 zucchini-feta fritters** ++++ 3 oz tomato, cherry-size or large ones sliced or cubed ++++ 3 oz shrimp, steamed or grilled previously ++++ 2 Tbsp plain yogurt ++ za’atar

Arrange items on the plate, top the yogurt with za’atar, and enjoy your stress-free evening meal.

**Zucchini-Feta Fritters makes 23-24  each: 34 calories.. 1.3 g fat.. 0.3 g fiber.. 1.5 g protein.. 3 g carbs.. 34 mg Calcium..–1+1/8 pound [18 oz] zucchini —- salt —- 1 two-oz egg — 4 oz feta cheese, crumbled or diced — ¼ cup fresh dill weed OR 2 Tbsp dried 2 Tbsp fresh parsley —- ¼ c white whole wheat flour — ¼ cup self-rising flour —

Grate the zucchini and put it in a collander over a bowl. Sprinkle with salt and use your fingers to toss the zucchini to distribute the salt. Let sit several hours or overnight. Put zucchini in a clean bowl and add the remaining ingredients. Combine well. Heat a griddle/large skillet and spray with non-stick spray. TIP: I used a 1.5 Tbsp scoop, but a heaping tablespoon would do as well. Make piles of the batter on the cooking surface, then flatten them and cook until well-browned on both sides.

Edith Cavell

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

Edith Louisa Cavell was born in 1865, to a small-town vicar and his wife in Swardeston near Norwich, England. The family was not well to do, but they always shared with poorer neighbors. Edith loved the plants and animals of the village, and she became an accomplished painter. She and her sister sold painted cards to raise money to build a Sunday School room at the vicarage, where they and their mother taught. Edith was educated to be a teacher, taking jobs as a governess. In addition to a love of tennis and dancing, Miss Cavell was very good at speaking French, so she was recommended for a job in Brussels, Belgium. For five years, she was a beloved governess, returning to her family home for the summer. Her father became ill, so Edith came home to tend him. He survived, and she began to view nursing as a career, so she went to London to apprentice as a nurse. Her supervisor thought that Cavell was unsuited for the field, but Cavell persevered. Following her training, she worked as a private nurse, then from 1899 to 1907, Edith worked as nursing administrator at a series of hospitals. A call to tend a sick child had Cavell returning to Belgium. There she was asked to head a school to train nurses in modern methods, and she leapt at the chance. There was the cultural hurdle that said that women should not hold jobs, but when the Queen of Belgium sought a trained nurse to heal her broken arm, the school earned a good reputation. Edith’s nurses were in demand at hospitals and schools, and Edith was in demand as a lecturer to nurses and doctors. In the summer on 1914, while on vacation in England, she heard of the start of World War I. She returned quickly to Belgium, saying that she was needed there ‘more than ever’. The nursing school continued its work and became a Red Cross hospital, treating any wounded soldier who needed help. When the Germans invaded Belgium, English nurses were sent home but Edith and her assistant remained — even if it meant caring for Germans. When two wounded British soldiers showed up, they were cared for and then turned over to the Resistance to be smuggled to safety. This happened again and again, saving 200 soldiers. Edith knew that this was dangerous and also unethical — a Red Cross hospital staff is not supposed to be taking sides. After about a year, Cavell was caught in the act of aiding Germany’s enemies, and she was arrested. Under interrogation, she was tricked into confessing her involvement with the Resistance and was given a death sentence. Outrage and protests poured in, demanding clemency, to no avail. Attended by an English chaplain the night before her death, Cavell said, “Standing as I do in view of God and Eternity, I realise that patriotism is not enough, I must have no hatred or bitterness towards anyone”. She faced a firing squad with dignity on October 12, 1915. Her death inspired men to sign up to fight, and women to volunteer for nursing, and is credited as a factor in America’s entering the war. Following the Armistice, Edith Cavell’s body was brought back to England for burial in Norfolk. The Church of England honors her on October 12th.

Our foods for Edith Cavell contain Belgian ingredients.

Cepe Bake: 174 calories… 8 g fat… 1.7 g fiber… 12.6 g protein… 7.5 g carbs… 90 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Am I bragging when I say that Bolete mushrooms [aka porcini] come up wild in our front yard? Sort of… but it is the truth – thanks to a stand of oaks which partner with the mushrooms. After researching which flavors go best with Cepes, here is an amazing breakfast.

++ 1 two-oz egg +++ 1½ oz cepes/porcini [fresh or dried and rehydrated in hot water] +++ 1 Tbsp Parmesan cheese, grated +++ 1 oz tomato +++ 0.25 oz proscuitto +++ 2 oz peach OR pear +++ Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]++

Slice the mushrooms into small pieces [your call]. Cube the tomatoes. Coarsley chop the proscuitto. Spray a non-stick or small cast-iron pan with non-stick spray and cook the three above items until they are softened and have lost their liquid. Put the cooked ingredients into a lightly-oiled oven-safe dish and distribute over the bottom. Whisk the eggs with the cheese, and pour into the prepared dish. Bake at 350F for 15 minutes or until set. Plate with the peaches for a real mid-Summer delight.

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

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

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

Radagaisus v. Stilicho & Reparata

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

The Battle of Fiesole.

The Roman Empire was under attack in the early years of the 400s CE. Defenses were over-stretched, the Empire had been subdivided into two parts, and the government of the West was ruled by the regent, Stilicho. A horde of Ostrogoths lead by Radagaisus crossed the Danube River in Central Europe and marched across present-day Austria and Slovenia into the Italian peninsula. They took northern Italy by storm, capturing even the fortified hill towns. Stilicho, a great general in his own right, was left scrambling to muster an army large enough to counter the invaders. Radagaisus divided his very large army into three units, and Stilicho was clever enough to persuade the chief of one unit to defect to the Roman side, along with all his men. At last reinforcements came in from Gaul to assist Stilicho’s troops, and his army engaged as the Ostrogoths were about to attack Florence/Firenze. The Romans beat the invaders back to the hill town of Fiesole, where Radagaisus found himself encircled. Seeing defeat to be inevitable, he surrendered, hoping for clemency. Radagaisus was beheaded. Stilicho was lauded. Firenze was saved. Since Saint Reparata [an early Christian martyr], was patron saint of the city, some said that the victory was due to her intervention, and the saving of the city has always been celebrated on October 8, even though it occurred in August. An early Christian church in Firenze was rechristened ‘Saint Reparata’ in honor of her victory. On the site of that church was built a larger one, known as Santa Maria Del Fiore, the cathedral of Florence. As a result of the Ostrogoth incursion, the weakened Empire suffered further strife — both internal and external. Stilicho was blamed as things went down hill, and he was deposed in 408. Guess you can’t win them all.

Foods for the adversaries: sausages for the Franks, pasta with spinach for the Romans. Everybody wins.

Smoked Sausage ScrOmelette: 207 calories… 14 g fat… 1 g fiber… 16.5 g protein… 8 g carbs… 95.8 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Having been gifted with smoked chicken sausage, we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substituting another sausage, choose one that has 30 calories per ounce.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. +++ 1oz Dakin Farm cob-smoked chicken sausage, diced +++ 1.5 tsp each oregano and parsley, chopped +++ ½ oz Cheddar, grated +++ 3 oz apple OR apple sauce, unsweetened +++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] +++

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Plate the fruit, pour your beverages and off you go.

Tortellini with Sausage & Spinach: 234 calories… 10.6 g fat… 3.6 g fiber… 15 g protein… 25 g carbs… 202 mg Calcium…  PB This meal is from the site Salt & Lavender. I jiggered it around a tad, which cut the calories in half and reduced the fat by 75%. AND it still tastes great and goes together in a flash.

Serves 2 –
70-80 g Italian chicken sausage, removed from casing, crumbled or sliced in small piecesCrumble into a skillet. Cook over med-high, stirring a bit, until browned. Drain fat, if there is any.
56 g/ ½ c/2¼ oz uncooked cheese tortelliniPar-cook tortellini 4 mins in boiling water. Drain
2 cloves garlic—-4 T. chicken broth—-8 fl oz canned diced tomatoes with juices—-¼ cup whole milk—-par-cooked tortellini—-Slice garlic thinly. Add to pan with these ingredients. Cook 5-7 mins, until tortellini is tender and sauce has reduced to your liking. 
2 c spinach, loose packed baby leaves Cut spinach if large leaves. Add, stir in until it wilts. 
Salt & pepper to taste—1 Tbsp. fresh Parmesan/servingSeason w/ salt & pepper as needed, plate, and top with cheese.

Dwellings: Half-Timbered

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

To me, one of the most picturesque styles of old northern European architecture is the ‘half-timbered’ building. These were used for houses and commercial properties from the 13th century into the 1700s. Houses in the past were made from the materials at hand. Stone was used only if you had access to a quarry. Wood was used if you had your own woodlot. Half-timbering was used when timbers was scarce. A stone foundation was laid, if possible. The house in the photo from Paris was built in the 13th century with an entire first floor of stone. Then a framework of timbers was erected, the horizontal pieces called
sablières, the vertical ones called colombes. If there were more timbers to use, then diagonal pieces were put into place. At that point, the walls were only a frame of wood with nothing between the timbers. Then the spaces were filled with hourdage, a mix of gravel, soil, straw, and possibly animal dung to glue it together. In the British Isles, this infilling was done with ‘wattle and daub‘: mats of woven willow branches covered with mud. After time to dry and firm up a bit, a layer of lime and clay called torchis was plastered on the outside and inside of the walls to seal against rain. A final touch might have been a coat of whitewash, giving the characteristic black and white look. During the reign of Henry IV in France, building with wood was outlawed for fear of fire in the crowded cities, so all future structures were made of stone. Domestic buildings in England were so frequently built in this manner from 1485 to 1588 [the reigns of the Tudor line of monarchs], that the method came to be known as ‘Tudor style’. Early houses in the Americas were not built in this way because there was abundant lumber to build either log cabins or houses with wooden walls. In the late 1800s and up to the 1930s, there was a Tudor Revival in the United States, creating a romantic Disney-fied look to the new suburbs around major cities. Whatever you call it, this distinctive look is not just to provide illustrations for cookie tins and chocolate boxes. It was the method of building that gave the rising middle class sturdy, affordable homes and business space during the Renaissance in Europe. I am always tickled to see half-timbered buildings in the old cities, a visible link to the past.

France, especially Normandy, has its share of half-timbered buildings, and our breakfast is French-inspired. England also abounds with charming village structures. Manchester City formerly had so many black and white buildings that it was called Magpie Town. Our dinner is typical of a medieval meal from England or Holland, probably served in a half-timbered house.

Bleu Cheese ScrOmelette: 220 calories… 11.5 g fat… 1 g fiber… 14.5 g protein… 2 g carbs… 129.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF PB Bleu cheese is delightful in eggs – do try it this week.

+++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. +++ ½ oz bleu cheese ++++ 1 Tbsp 2%-fat cottage cheese ++++ 1.5 oz pear/1.5 oz blueberries/2 oz applesauce, unsweetened ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Mash the cheeses together with a fork or the back of a spoon. Whisk the eggs and put into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, dab on the cheese, then scramble or fold into an omelette. Portion the fruit, prepare an optional beverage and get ready to say “Mmm-yummy!”

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. 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.  For 2 servings, I used an 8” casserole dish.

Sv 3: 1 Sv= 1¼ cupPreheat oven to 425 F /220 C
1 tsp oil+ 1 tsp H20—½ c onion—4 oz mushroom—1 clove garlicHeat oil+water in a large skillet/ saucepan. Chop the vegetables and cook in oil 3-5 mins, stirring often.
1 lg carrot, peeled—¼# potato, peeled—1 7” stalk celery—
1 c. cauliflower—½ c green beans—1½ c vegetable broth—
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 water—rosemary + thymeMix until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, ~3 minutes. TIP: can prepare the meal up to this point day before. For 2 servings, remove 1¼ c and freeze for another use or make a 1-person serving.
1 oz Gouda cheese, grated—½ sheet puff paste OR ¼ sheet, cut for latticePour filling into a baking dish. Sprinkle with grated cheese. Roll out dough and arrange over filling. If not using lattice, cut slits to vent steam.
Bake until crust is brown and filling is bubbly, ~25 mins

Passing: Deborah Sampson

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

“Passing” means living your life as someone you are not, and getting away with it.. The term can be used for people living as a member of another race or of a different sex. Deborah Samson [note original spelling] was born on a subsistence farm in Massachusetts in 1760, one of seven children. Although her parents were descended from the first families of the colony, Deborah’s family was barely scraping by. When she was six years old, her father ‘disappeared at sea’ and never returned — years later, it turned out he was living in Maine with a wife and children. Deborah and her siblings were farmed out to neighbors and at age 10, she became an indentured servant. It can’t have been all bad, since Sampson learned to read and write while in service. When she gained her freedom, Deborah supported herself as a weaver and as a teacher. In 1782, Deborah Samson bound her breasts with linen strips, put on man’s clothing and enlisted in a local militia. [Some say it was for the signing bonus.] Tall, lanky, and plain, Sampson passed easily as ‘Robert Shurtliff’ for 17 months. She served as a scout, observing enemy troop movements, and fought in skirmishes. Once, she received a head wound, but refused medical attention. Another time, when she took a bullet to the leg, she dug it out herself rather than go to the doctor, lest her secret be discovered. Finally an illness caused her to pass out, so she was taken to the medical tent, and the cat was out of the bag. Samson was honorably discharged from the army after her commanding officer vouched for her bravery and service. A year later, Deborah married Benjamin Gannet, and they had three children. Once again, money was tight, so Samson petitioned the Massachusetts government for the stipend paid to veterans, and was granted $2 per month. Then she went on the road, taking her story on a lecture tour, the first woman ever to do so. In the show’s second act, Deborah appeared in her uniform, carrying a rifle. Amazing though her act was, it netted scant revenue, so she applied to the Federal government for back pay and wounded veterans’ benefits. And she got it, with help from powerful friends like Paul Revere — the first woman to receive veteran’s payments. Samson [the ‘p’ was added later] died of yellow fever in 1827. Funny, isn’t it, that as a woman she had no renown, but only seemed of worth when she passed as a man. She proved that women could serve successfully in combat roles, an idea that is currently in doubt in some circles..

Ham and eggs might have been served on the Sampson farm when Deborah was a child. A hearty soup might have been the dinner for soldiers at camp.

Ham Bake: 161 calories… 7 g fat… 1.6 g fiber… 13.5 g protein… 5.5 g carbs… 83.6 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The baked version of a ham omelette!

++1 two-oz egg ++++ 1 oz 3 %-fat ham from the deli, minced ++++ 1 Tbsp reduced fat ricotta +++ 2 tsp chives/scallion, chopped ++++ 1 tsp Dijon mustard ++++ large pinch of crumbled sage + salt & pepper to taste ++++ 2 oz unsweetened applesauce ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Spritz an oven-safe dish with non-stick spray and set the toaster oven to 350 F. Vigorously whisk egg, ham, cheese, and seasonings and pour into baking dish. Bake 12-15 minutes until puffed, and set. Portion the fruit, pour the beverages and this will surely be a good day.

Lentil Soup: You can prepare this soup with meat or without. vegan = 136 calories… 0 g fat… 6.6 g fiber… 9.6 g protein… 25.4 g carbs… 48.5 mg Calcium… PB GF non-vegan= 170 calories… 0.5 g fat… 6.6 g fiber… 15 g protein… 27 g carbs… 75 mg Calcium…  PB GF This is how my mother made Lentil Soup, which always followed a few days after a meal of ham. The ham bone would be boiled in 3 quarts water with carrot, celery, and onion. The strained broth would go on to be the basis of the soup. HINT: This recipe makes 12 [twelve] cups of soup. One serving = 1 cup or go up to 1 and 1/2 cups if you have a big appetite.

Vegan Version 12 cups Non-Vegan Version 12 cups 
3 quarts water—-1 pound brown lentils—1 bay leaf—3 sprigs thyme—8 oz tomato sauce—1 cup carrot, chopped—1 cup celery, chopped 3 quarts ham stock—1 pound brown lentils—1 bay leaf—3 sprigs thyme—8 oz tomato sauce—1 cup carrot, chopped—1 cup celery, chopped 
Combine ingredients in a stock pot. Bring to a boil, then turn down to simmer for 45 minutes. Add salt and pepper to taste.Combine ingredients in a stock pot. Bring to a boil, then turn down and simmer 45 minutes. Add ½ cup diced ham, salt, and pepper.. 
Save out what you need for dinner, freeze the remainder. Before serving, spoon 1 Tbsp dry sherry into each bowl.Save out what you need for dinner, freeze the remainder. Before serving, spoon 1 Tbsp dry sherry into each bowl. 
If you don’t have ham to add at the end, dice a hot dog.

Bayeaux Tapestry

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

One of the most famous tapestries in the world is the Bayeaux Tapestry. It is a 75 yard/70 meter piece of linen fabric, embroidered with scenes depicting the planning, execution, and aftermath of the Norman invasion of England in 1066 by William [the Conqueror]. That event was the last time that a foreign force ever successfully invaded the island nation. And it changed life, culture, language, and history of England forevermore. The tapestry was commissioned in 1077 by Odo, Bishop of Normandy’s then new Bayeaux Cathedral. He was half-brother of William the Conquerer, so he wanted to display his family’s great accomplishment on the walls of his church. Most likely the embroidery was done by nuns and other pious women associated with the church. The stitching was done in 10 colors of woolen thread, hand-dyed with herbs: woad, madder, dyer’s rocket. Only four types of stitches were used: stem, chain, split, and the “Bayeaux stitch” which fills in large areas. The illustrations are like a comic strip, scenes that flow from left to right, with captions in latin to explain the action. The details of the actions give us a real insight into warfare and daily life in the 11th century: weapons are made, cargo is loaded on ships, meals are cooked. We see the death of King Harold [arrow to the eye] and the coronation of King William I. For the first 700 years, it was stored at the cathedral and taken out once a year for display. Legend says that the tapestry was going to be cut up during the Revolution, but it was saved by a local lawyer. In the late 1790s, it was moved to Paris. Napoleon put it on display, perhaps to gin up enthusiasm for another invasion of England. [Although the English feared that was imminent, it was never attempted.] In the 1850s the tapestry was back in Bayeaux, displayed in various ways: on rollers with a stationary viewer, then tacked to the wall so that the viewer walked its length. The Nazis moved it to Paris in the 1940s, and poured over it, perhaps with the same dreams of a repeat invasion. After their eviction [some see the D-Day action as a reverse of the Norman Invasion], the tapestry returned home and was available to the public again. In 1983, it was moved to the seminary of the Bayeaux Cathedral until this year, when it was carefully crated and loaned to the British Museum. As a piece of art, it is outstanding in the design and execution of its colorful images. As a piece of history, it is unique — since Odo was a member of the invading army, the tapestry is an almost eye-witness account of a battle that changed Europe. It has been much parodied, which shows how much of a cultural icon it is. If you ever have a chance to view it in person, I recommend that you do.

Are meals are French-inspired, from the mushrooms in an omelette at breakfast to the goat cheese in a tart for dinner.

Mushroom Pate ScrOmelette: 223 calories… 16 g fat… 1.5 g fiber… 12 g protein… 7.5 g ccarbs… 89.5 mg Calcium  PB GF We enjoyed this pate SO much as a restaurant appetizer, that the chef gave us the ingredients list. A brief internet search yielded the recipe. It is a late summer treat in eggs.

++ 1½ 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 oz wild mushroom pate* +++ ½ oz bleu cheese +++ rosemary leaves, crumbled +++ ¼ cup blueberries +++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Cream together the pate and cheese. Whisk eggs with rosemary, salt, and pepper. Either whisk in the pate mix or spread it on the eggs in the pan before you fold them. Plate with the fruit for a taste of Autumn.

*Wild Mushroom PatePreheat oven to 350 F /175 C 

1 cup walnuts Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.

1/2 cup minced shallots— 
1/2 cup unsalted butter 
In a saute pan, cook shallots in butter over medium heat until translucent.
¼ pound chantrelle mushrooms—¼ pound meadow mushrooms—¼ pound buttons or other white mushroom—1 Tbsp roasted garlic puree—¼ cup fresh Italian parsley —
1 Tbsp fresh thyme —

1/2 tsp salt —
½ tsp white pepper 
Chop mushrooms and herbs.Add these and cook in shallot-butter, stirring often, until most of the liquid has evaporated.
++ lacking roasted garlic puree, use 2 closves garlic, pressed
Toasted walnuts—2 Tbsp extra-virgin olive oil 
Run nuts and oil in a blender/food processor until mixture forms a thick paste. 
Cooked mushroom mixtureAdd, and process to desired texture.
Pack into well-oiled ramekins or bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Asparagus Tart: 275 calories… 12.5 g fat… 3.3 g fiber… 8 g protein… 20.8 g carbs.. 192 mg Calcium…  PB When I saw this recipe by Melissa Clark in the New York Times, I had to try it. It is as good as it looks, and rather simple to prepare.  HINT: The preparation serves 8 [eight] = 1 slices per person.

This is the entire tart, fresh from the oven. Cut into 8 equal pieces.
8 servingsHeat oven to 425F. 
1 cup/ 4 oz soft goat cheese—one 2-oz egg, lightly beaten—1 large garlic clove, pressed—1½ Tbsp chopped fresh tarragon leaves—½ teaspoon fine sea salt—Pinch freshly grated nutmegHave all ingredients at room temperature.In a medium bowl, mash together these ingredients until smooth.
1 cup/8 oz crème fraîche/sour cream/yogurt Have at room temp. Whisk into cheese-egg until smooth.
1 sheet or square/9-14 oz all-butter puff pastry, thawed if frozen On a lightly floured silicone sheet, roll out puff pastry to 13×11” rectangle. Put sheet on cookie pan. 
With sharp knife, lightly score a ½” border around edges of puff pastry.
Cheese mixtureSpread evenly inside scored border. 
8 oz thin raw asparagus, trimmed ~16 spears—-Extra-virgin olive oil—2 Tbsp grated Parmesan—½ tsp saltArrange asparagus spears on top, spray/brush with olive oil. Sprinkle salt and Parmesan over asparagus.
Bake until puffed and golden, 20 mins. Cut in 8 pieces
Let cool on cookie sheet 15 mins-4 hrs before serving. 
Freshly ground black pepper—Red-pepper flakes—1½ oz Parmesan/Gruyere—tarragon leaves — 3 oz tomato slicesShave cheese with a vegetable peeler to get ~ ½ cup. Sprinkle pepper, cheese and tarragon leaves over the tart while still warm. Serve with sliced ripe tomatoes.

Saint Fermin

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

I was getting settled in my room at a chain hotel. There on the sideboard was a printed note: “It is my pleasure to keep your room clean,” signed “Fermin”. That was a name I had never heard before, so I Googled it — as one does. And that lead me to find out about Saint Fermin and his association with a popular and daring ‘sport’. Fermin lived during the time that Spain was part of the Roman Empire. One story says that he was the first son of the Roman Governor Firmus who had threatened to behead the first Christian to be baptized in Pamplona. When his own son revealed that he had become a Christian, his father beheaded him. The other, more likely, version says that Fermin, son of a Roman senator in Spain, was baptized in Toulouse, France, perhaps by Saint Saturnine, aka: Sernin, and became a priest. He returned to Pamplona as a bishop. Later, in the year 303, while on a trip to Amiens, France, Fermin was martyred by being beheaded, and buried. He is associated with Pamplona’s famous Running of the Bulls due to a different martyrdom that had little to do with Fermin. Saint Saturnine, an early Christian proselytizer in Toulouse, was killed by being dragged by a bull through the streets of the city. Somehow, that became confused with Fermin. [Because Fermin was beheaded, those who ‘run the bulls’ wear white (for martyrdom) with red scarves around their necks (for his bloody neck)]. The Feast Day of Saint Fermin is September 25th, the Running of the Bulls occurs in July — said to be in honor of Fermin. So to add to this jumble of dates, I am publishing this post on September 23. Sort out your own calendar.

Our foods today are from Spain, in honor of Saint Fermin. No bulls were killed for today’s meals.

Flamenco Eggs: 147 calories… 5 g fat… 4 g fiber… 8 g protein… 19.5 g carb… 51.5 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. 

++ 3 Tbsp tomato puree or 6 oz tomato, chopped ++++ 2 Tbsp parsley, chopped ++++ 5 Tbsp/ 2 oz onion, chopped ++++ 4 Tbsp Italian sweet [bell] pepper, chopped ++++ salt & ¼ tsp cayenne ++++ 1 two-oz egg ++++ 3 oz applesauce or apple slices or cherries++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]++

As Shown above: Saute fresh tomato, parsley, onion, bell pepper, season with salt and cayenne. Plate and top with a poached or fried egg. Alternately: Spritz a ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave 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. Another alternative: Put cooked vegetables in an oven-safe dish, whisk the egg, and pour over vegetables. Bake at 350F for 15-18 minutes. Meanwhile, plate the fruit. Prepare the optional beverages and have a snappy day.

Barley Paella: 260 calories… 3 g fat… 8 g fiber… 21 g protein… 43.5 g carbs… 88.4 mg Calcium… PB Spain is known for its paella, that succulent dish often made with rice and shellfish. The rice and saffron were brought in by the invading Moors and Berbers, and they also introduced barley. This recipe is not a classic Paella Valenciana, rather a Paella di Marisco. It tastes good and is even good for you. Son #1 was instrumental in the development of this recipe. 

2 Servings
½ slice smoked uncured baconCut the bacon into strips cross-ways. Put into a large cast iron skillet over medium heat. 
½ c bell pepper +++ ½ c onion ++++ 1/3 c carrot ++++ 1 tsp paprika ++++Chop the pepper and onion. Dice the carrot. Add these and cook slowly until soft and transluscent.
2 cloves garlic, chopped +++¾ c tomato, diced ++++Add the garlic and after 60 secs, add tomatoes. Cook until tomatoes are softened.
¼ preserved lemon ++++ 2 pinches saffron ++++ 1 cup seafood stock ++++6 Tbsp quick barley, uncookedAdd these. Partially cover and cook 15 mins. Stir it sometimes.
3 oz mussels, shells or no shells +++ 3 oz shrimp, no shells Put mussels and shrimp on top, cover, and cook until barley is soft and the liquids are absorbed.
per person: 1.5 oz green beans [Roma beans recommended]In the last few minutes, cook the green beans and serve.