Hans Christian Andersen

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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 Little Mermaid. The Ugly Duckling. The Snow Queen. The Emperor’s New Clothes. And 164 others… You know those stories and you know who wrote them: Hans Christian Andersen. But do you know the man? Hans Christian was born into poverty and low social status in 1805 in Odense, Denmark. His father read stories to him, and the child attended the local school. Until he was 14 years old, he worked. When tried for a career on stage, one of the directors of the Royal Theatre took him under his wing and sent him to a real school. Unhappy as that experience was, Andersen went on to university where he wrote a best-selling novel in 1828, a fantasy travelogue. Then he turned to play-writing, which was less successful, so he wrote more novels. A popular literary genre at the time was German Romanticism, characterized by menacing fantasy elements, and interactions with a scary-yet-compelling natural world. In 1835, Andersen found the writing style that made him famous: writing ‘fairy tales‘. His tales have several themes which indicate facets of Andersen’s life: alienation from society; sympathy for the poor; and unrequited love. His telling of tales was novel and refreshing — written for amusement, not moral education, the stories were modern in their tone, chatty in their narration. The critics were not impressed, but the public was. By the late 1830s, the King of Denmark awarded Andersen an annual stipend. More novels and travel stories ensued, and he was acclaimed all over Europe. Anderson had difficulty in social situations, even though he craved normal relationships. When he was invited to stay with Charles Dickens and his family, a two-week visit lasted five weeks, much to the dismay of the hosts. Anderson could be demanding, yet he lacked the self-awareness to see it. He died of liver cancer on 4 August 1875, and was hailed as a ‘national treasure’. His stories are still in circulation. They have been Disneyfied, turned into ballets, stage plays, and adapted by Hollywood. Try reading the originals for comparison, and see if you recognize them.

Our foods are typically Danish: delicious, easy to prepare, from the ocean.

Herring Plate: 195 calories… 8 g fat… 4.4 g fiber… 8 g protein… 13.5 g carbs… 33 mg Calcium…  NB: These values are for the plated foods only, and do not include the optional beverages. PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and it is prepared in no-time-flat. TIP: Do NOT eat herring if you are taking MOAI anti-depresent medicine, as herring is high in tyramine.

++ 3 Finn Crisp crackers ++++ 1.25 oz herring marinated in wine [not sour cream] ++++ 2 Tbsp whipped cream cheese ++++ 4 Bing cherries OR ½ cup strawberries, sliced ++++ 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] ++

Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Smørrebrød with Salmon: 257 calories… 8 g fat… 3 g fiber… 14 g protein… 28.6 g carbs… 48 mg Calcium…  PB A classic summer sandwich from Sweden: a delicious meal without heating the kitchen.

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

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

Star-crossed Lovers: Romeo & Juliet

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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.

A version of the famous balcony scene in Romeo and Juliet.

My mother told me that there are seven basic plots in literature, and one of them is the story of the “Star-Crossed Lovers.” This plot centers around two people who are in love — yet fate intervenes, in one way or another, to keep them apart. Shakespeare coined the term, implying that one’s astrology [one’s stars] controlled one’s destiny. Shakespeare also created the iconic, classic example: Romeo and Juliet. As he told it, the two teenagers lived in Verona, Italy in the 1500s. When they meet at a party [which Romeo has crashed], they are instantly smitten. The problem is that their families are feuding, a feud that is both petty and lethal. Yet the two vow to wed in secret, aided by the culpable Friar Lawrence who gives Juliet a potion that will mimic her death. She is laid in the family crypt, but Romeo, returning from exile, is not in on the plot. He finds her seemingly lifeless body and drinks poison to kill himself out of sorrow. At that moment, Juliet awakes from her induced coma, finds her husband dead, and stabs herself with his dagger. The tale of star-crossed lovers doesn’t always end in double suicides, but Shakespeare was a dramatist.

Juliet’s birthday is Lammastide-eve, thus July 31 [even though Verona officially celebrates it on 16 September –???]. She was 14 years old in the play. Even though she is a fictional character, people write letters to Juliet — some 300 per month. A squad of volunteers answers each letter to Juliet, and you could join them.

Spinach Fritatta: 151 calories… 7.5 g fat… 2 g fiber… 14 g protein… 7 g carbs… 157 mg Calcium…  NB: Food values shown are for the plated items only, and do not include the optional beverages. PB GF Long an item in food magazine brunch articles, it was time to take Fritatta to the Fasting table. Wait no more: this is delicious and filling.

++ 1 two-oz egg ++++ 1 egg white ++++ 3 Tbsp cottage cheese ++++ ¼ oz Manchego cheese, grated ++++ ¼ cup scallions, chopped ++++ 3 Tbsp cooked spinach, pressed, drained, and chopped ++++ salt to taste + nutmeg + granulated garlic ++++ 2 oz strawberries ++++  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] ++

Combine the cheeses, spinach, scallions, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [Since I was cooking for 2, I used an oval 5×7” baking dish]  HINT: do this the night before and leave on the counter. Set the oven for 375 F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the fruit. Breakfast is great.

Shepherds’ Salad: 286 cal… 14.5 g fat… 5 g fiber… 21 g protein… 21.5 g carbs… 311.5 mg Calcium…  PB GF  This delightful meal is from Lynne Rossetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below.

++ ½ oz salami ++++ 1/3 c white beans ++++ 2½ cups/3 oz lettuce, from the garden, the store, or ‘wild greens’ : sorrel, dandelion, or lambs quarters ++++ 1 oz mozzerella ++++ 1 radish, thinly sliced ++++ 2” celery, thinly sliced on diagonal ++++ ½ oz chicken breast ++++ 2 tsp of boiled dressing** or vinaigrette dressing++

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

SHEPHERDS’ SALAD DRESSING  1/3 cup1 serving = 2 tsp = 32 calories
3 Tbsp olive oil 
4” rosemary 
6 sage leaves		Put in a pan and simmer 5-10 minutes.
4 smashed cloves garlic 
pinch of hot pepper flakes		Add to the pan and stir for a few seconds.
½ cup red wine vinegarAdd vinegar and boil the liquids down to 1/3 cup.
Strain and cool before serving. Put the remainder in a jar and store to use anytime.
++Vinaigrette Dressing makes 6 Tbsp, enough for 9 servings  1 serving = 1½ tsp = 52 calories ++++1 Tbsp cider vinegar ++++ ¼ tsp salt++++++++ +++
4 Tbsp olive oil + 1 ½ tsp cold water + ½ tsp tarragon or thyme ++		Whisk vinegar and salt, let sit 5 minutes.
Add vinegar to oil, water, herbs, then whisk again.

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

whipped cream cheese 16-oz can black beans  + raspberries
herring marinated in white wineparsley or cilantro + garlic
Finn Crisp crackerssmoked paprika + ground cumin
cherriesrolled oats + plain, low-fat yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

sourdough rye bread + whipped cream cheese4 oz bison burger + catsup
fresh spinach + tomato coleslaw + mushrooms
smoked salmon + hard-boiled egg90-calorie slider bun
strawberries
Sparkling waterSparkling water

The Willey Slide

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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. 

People are fascinated by tales of disaster and death. Even more so when the deaths occur due to some ironic twist of fate. Such was the dreadful story of the Willey Family. They were pioneers in the steeply-sloped fastness of Crawford Notch, in the White Mountains of New Hampshire. Samuel J. Willey, with wife Polly Lovejoy and five children in tow, moved to the site in 1825. The glacier-carved ‘notch’, or mountain pass as it might be called elsewhere, was on a path that today is unrivaled for scenic beauty, but then was a link for trade and travel from Canada and Northern Vermont to southern New Hampshire and the Maine seacoast. Willey’s property had a small house which he enlarged to take in travelers through the notch. He proudly called it the Willey House Inn and Tavern, and hoped for tourists lured to the area by paintings from the nascent “White Mountain School” of art. The steep mountain slopes, then as now, were prone to landslides, so Samuel took action to protect his family: he built a semi-underground shelter near the house to use in an emergency — like a back-yard bomb shelter in WW2 or a storm cellar in Tornado Alley. Two months later, on August 28, 1826, an extremely violent rainstorm battered the mountains. Debris was washed down into the valley below the road, farms and livestock were destroyed. The next day, a traveler, headed for the Willey House Inn, found an odd situation. The area around the house — the barn, the outbuildings, the emergency shelter — were all buried in piles of rock. But the house itself was intact and completely undamaged! A large glacial boulder uphill from the house had divided the rock slide into two streams, saving the house. Rescuers came, and they discovered the remains of the two hired men, Samuel, Polly, and two of the five children — the other three were never found, but the family dog survived. If tourists had not come to Crawford Notch before, they came now! Nathanial Hawthorn wrote a fictionalized account, and newspapers across the country carried the story. Tourists could buy paintings of the house, or stereopticon slides to view at home. That was the start of the tourism industry in Crawford Notch. The Willey House Inn was enlarged, to host more visitors, and operated until it burned down in 1898. Today, there is a plaque on the rock that saved the house, and across the road you can buy ice cream and souvenirs. How would Samuel Willey have felt about that?

A pioneering family would have prepared their own ham, raised their own eggs, and foraged for greens in the woods: ingredients for our breakfast. For dinner, a hearty soup of meat and barley that might have been served at the Willey’s Inn.

Green Eggs & Ham: 144 calories… 9 g fat… 1 g fiber… 13 g protein… 8.6 g carb… 55.6 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF This is a delicious meal to prepare any time, as long as you have fresh chives. The title, of course, is a nod to the delightful book by Dr Seuss, but these eggs will be enjoyed by children of all ages.

+++ Three 2-oz eggs of which you will use 1½ eggs per person  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.++++ 1 oz ground or chopped ham ++++ 2 Tbsp fresh chives or scallion greens ++++ 1 oz orange or pineapple ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait  [70 calories] ++++   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & greens over the eggs, scramble to taste, and plate. Pour the beverage the beverages of your choice, prep the fruit, and “Eat them! Eat them, here they are!”

Beef & Barley Soup: 191 calories… 2 g fat… 7 g fiber… 16 g protein… 32 g carbs… 40 mg Calcium…  PB Here is a hearty, easy to prepare soup that tastes great. HINT: Recipe makes 8 cups = 5 servings.

++ ½ c onions, chopped ++++ 1 clove garlic, minced ++++ 14.5 oz can whole tomatoes ++++ ¾ c Quaker brand Quick Barley ++++ ½ c celery, sliced ++++ ½ c carrots, cut in coins ++++ 2 beef bouillion cubes ++++ ½ pound cooked roast beef, cut in ¼” cubes ++++ 5 cups water ++++ bay leaf ++++ 1 tsp dried basil ++++ 2 Finn Crisp crackers per serving ++

Gently saute onion and garlic in cooking spray and a bit of water until soft. Add tomatoes, barley, celery, carrots, bouillion cubes, water, and herbs. Cover and cook on medium-low for 10 mins. Add beef, cover and cook 10 mins. As always, soup tastes better if it sits overnight. If you do let it sit, add some water before reheating to thin the soup to your liking.

National Weather Service

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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. 

You wake up and turn on the TV or radio or internet to find out what the weather will be for the day. Why? So you know what to wear, whether you need an umbrella, if the weather will interfere with your commute. And where does that forecast come from? It is the work of observers at weather stations all over the world. Every day weather balloons are sent up to map the upper air currents that propel an air mass in your direction. You see, while it is true that ‘weather is local’, the weather that you have today was probably the weather that another locale had 1 or 2 days ago — and somebody ‘downwind’ will have it tomorrow. This is the value of many monitoring stations. People used to think that weather conditions were the same everywhere at once, but that was proved wrong in the 1500s when Tycho Brahe directed simultaneous observations in Denmark and Poland. In 1849, the new telegraph service provided a means of sending weather data to the Smithsonian Institute in Washington, DC for compilation. This was the beginning to weather maps that showed cold or warm air masses moving across the nation. Forecasting began in 1870, when the US Weather Bureau was created as an arm of the Army Signal Service’s Division of Telegrams and Reports. At first there was resistance to the idea of forecasting the weather, due to the perception of interfering with God’s power since the 3rd chapter of the Book of John says, “The wind blows where it wants… but [you] cannot not tell where it comes from, nor where it goes.” Then weather disasters ensued, showing the need for forecasting. The Weather Service was moved from department to department, and their job expanded to hurricane alerts and river flood warnings. Weather data was collected at airports, at military bases, from kites aloft, and from ships at sea as the need for accurate forecasting grew. From when to plant your garden to timing the D-Day Invasion, events large and small are weather dependent. Technology has advanced to include Doppler Radar, satellite feeds, and computer models. Now the National Oceanic and Atmospheric Administration gathers the data and studies weather past, present, and future in an effort to prevent disasters. None of us can change the weather, but we need accurate information to live safely with it. Will recent personel cuts hamper forecasting? Time will tell.

Whether you live in the streets of New York City or on the plains and mesas of New Mexico, weather matters to you. Having a strong network of weather workers from coast to coast means accurate, timely forecasting. Volunteers, such as those with CoCoRaHS, can be a big help — please consider joining today.

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 pear or apricot ++++ 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] ++

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 fruit. This will kick-start your day.

***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.

Chili Verde with Beans: 265 calories… 3 g fat… 5.4 g fiber… 14 g protein… 31 g carbs… 169 mg Calcium…  PB GF In the great debate about what makes ‘authentic’ chili, beans are often the issue. Here, they are served as a ‘side dish.’  HINT: This makes enough for 3 [three] servings.

½ tsp oil ++++++  ½ cup red onion, choppedCook onion until softened.
3 cloves garlic, mincedAdd to onion and cook 1 minute more
2 Tbsp tomato sauce+++2 tsp green chili powder +one 4-oz can New Mexico green chiles+++1 tsp ground cumin +++ 1 tsp [Mexican] oregano ++++
½ cup salsa verde [purchased is fine] +++¼ cup water		Stir in tomatoes and cook 1 minute. 
Add chilis, seasonings, salsa and water.
Turn heat down to a simmer.
Enough cooked turkey or chicken to make 1½ cups shredded meat – about 200 g ++++ pinch or two saltShred poultry or grind it and add to the pan. Cover, simmer 10 mins. Add salt.
Per serving: 1/3 cup small white beans, canned +++++ chopped green onionPlate with scallions on top and the beans on the side.

With or without the beans, this would be great in flautas or fajitas or corn tortillas.

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

1 two-oz egg = US large1.5 two-oz eggs + 1 egg white
hamstrawberries + 2%-fat cottage cheese
chivesgarlic powder + nutmeg
pineapple or appleManchego cheese + cooked spinach
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

beef from a roast or from the deli + onionsalami + white beans + red wine vinegar
garlic + canned whole tomatoes + celerycooked chicken breast + rosemary + sage
carrot + beef bouillon cubes + bay leafmozzarella + lettuce/wild greens
dried basil + Finn Crisp crackersradish + celery + garlic
Sparkling waterSparkling water

Hemingway

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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.

Outdoorsman, war reporter, sportsman, big game hunter, bull-fighting aficionado — Ernest Hemingway was the ‘man’s man‘. He was also a highly-respected, best-selling author. Hemingway was born on July 21, 1899, in Oak Park, Illinois. The area then was uncrowded, giving the child freedom to roam about the prairies and woods. The family summered in northern Michigan, where Ernest learned to hunt and fish. At age 17, he worked as a newspaper reporter in Missouri before enlisting as a Red Cross volunteer ambulance driver in the Italian army during World War I. Wounded in the legs and torso, Hemingway spent months recovering in Italy, and was then ‘wounded’ in the heart when the nurse he loved spurned him. His war experience inspired his debut novel The Sun Also Rises, published in 1926. Hemingway’s books and short stories explore themes of war veterans with PTSD; continually proving one’s masculinity; fears of emasculation [physical and emotional]; and difficulty establishing relationships with women [he married four times and always left them before they could leave him]. Fame and recognition came with a Pulitzer Prize [1953] and Nobel Prize for Literature [1954]. Hemingway moved around a lot, restlessly seeking happiness with his ever-changing band of creatives — a “Lost Generation” that reads like a Who’s Who. Paris, Pamplona, the Alps, Africa, Key West, Cuba — it was all a Moveable Feast and fodder for the 10 novels and 16 short stories Hemingway wrote. Eventually he moved to Idaho in 1960, worn out with old physical injuries and remnants of past serious illnesses. Mental issues lead to being institutionalized twice, and in 1961, he committed suicide, as his father had 33 years before. Hemingway is remembered for his writing style, which my Creative Writing teacher called ‘journalistic’, with its short, declarative sentences and inclusion of observed minutia.


Our breakfast is taken right from one of the “Nick Adams” stories, which gives details of breakfast while camping. The dinner features trout, which the author loved to catch. The recipe is named after the state of Montana, home to a ranch where Hemingway stayed in 1930, for the fishing. 

Nick Adams’ Breakfast: 241 calories… 4 g fat… 4.5 g fiber… 8 g protein…44 g carbs… 83 mg Calcium…  PB GF – if made with all buckwheat  Ernest Hemingway wrote several semi-autographical short stories about ‘Nick Adams’. When Nick is camping, he cooks buckwheat cakes for breakfast. His are plainer than these, but I think these taste better. The recipe is by Natashia Levai, and she calls them ‘Preston County Buckwheat Cakes’. Nick would drink black coffee or tea.

++ 3 buckwheat cakes ++++ 2 Tbsp apple butter ++++ ¼ c wild berries++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

Prepare the buckwheat cakes**. Plate with blueberries, and slather the cakes with apple butter.

Makes 16 Buckwheat Cakes, 5” diametergriddle or cast iron frying pan
112g/1c white flour ++++112g/1c buckwheat flour
½ tsp salt ++++++3.5 g instant or active dry yeast+++
 225 g buttermilk or milk +++++1 Tbsp vinegar ++
120 g water		Add these to a large mixing bowl and whisk to incorporate.Cover bowl with a kitchen towel, let batter sit 8-12 hrs at room temp, or 16-18 hrs in ‘frige. Batter will bubble.
120g hot H20 +++1 teaspoon sugar +++++++
¼ teaspoon baking powder ++++++¼ tsp baking soda+++++¼ teaspoon salt		When time to cook, add these to bowl and mix well. Batter should be thicker than crepe batter but thinner than pancake batter. It won’t rise much.
Preheat pan over medium heat.
Butter or oilGrease pan lightly, wipe with paper towel, pour in batter. Fry1-2 mins on each side. If too dark or too pale, adjust heat.
1 cake: 60 calories…1.2 g fat…1.2 g fiber…2.5 g protein… 11.2 g carbs… 27.5 mg CalciumMove to a plate. cover with a kitchen towel to keep warm and soft. Cook remaining batter.

Trout Montana: 268 calories… 4 g fat… 3 g fiber… 30 g protein… 13 g carbs… 86 mg Calcium…  PB GF – if using GF bread crumbs. This is my take of a recipe from the Nero Wolf cookbook.  HINT: Serves 2 [two].

++ Four 2-oz trout filets – trim them to the correct weight and a uniform size ++++ 1 oz 3%-fat ham [from the deli] ++++ 4 Tbsp scallions, chopped finely +++ 1 egg ++++ 1 tsp Worcestershire sauce ++++ 1 piece of 70-calorie bread, ground into fine crumbs ++++  per person: 2 oz carrots, cut as batons

Spread the crumbs on a plate. Whisk the egg with the Worcestershire and pour into a wide, shallow bowl. Lay each of the fish filets flat on a plate. Distribute most of the scallions on two of the four fish filets. Add the remaining scallions to the bread crumbs. Start to cook the carrots. Cut the ham slice in half lengthwise and lay each piece on the scallion-topped filet. Top with the other piece of fish. Heat a non-stick pan and spray it with non-stick spray. Take a fish-ham-fish ‘sandwich’ and dip in on both sides in the egg mixture. Then dab the ‘sandwich’ onto the bread crumbs on both sides and place in the hot pan. Repeat with the other ‘sandwich.’ All of the crumbs will be used but not all the egg – save it for part of breakfast or add to a dinner or feed to the cat. Cook the fish about 4 minutes, then carefully flip it over and cook another 3-4 minutes. The fish should be golden brown on both sides and cooked through. Plate with the vegetables and be ready for a taste sensation.

Saint Alexis

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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.

Alexis is a man of mystery and conflicting histories. Was he born in Rome, son of a prominent, wealthy Christian family? Or was he born in ‘Syria’? [that’s in quotes because modern Syria and ancient Syria had different boundaries] Did he die in Rome, or in the Levant? [Alexis’ skull is housed in Greece] One story says that on his wedding day in Rome, he left the ceremony and went to Edessa, ‘Syria’ [now in Türkiye] where he lived in poverty, begging for his food, to honor Jesus. [I’m not sure how that works. Why not give all of your wealth to help the poor and lift them up?] One day in church, an icon of the Virgin Mary spoke, telling people that Alexis was ‘The Man of God’. [That icon is now in Rome.] Appalled by such notoriety, Alexis fled to Rome where his parents, unable to recognize him, took pity on the beggar and gave him a space under the stairs where he lived for 17 years. When he died, a note was found on his body, identifying him as their long-missing son. The contemporary Roman Catholic Church does not recognize him as a saint in their calendar, but his feast day was June 17.

Our meals represent the Levant and Italy, the two areas associated with the story of Alexis. The French got in on the game in the 13th century with a lengthy poem about the saint, considered by some to be the oldest example of poetry in Old French.

Breakfast Pita Sandwich: 156 calories… __ g fat… 2.5 g fiber… 12.5 g protein… 11.5 g carbs… __ mg Calcium…  NB: The food values given are for the plated foods only, and do not include the optional beverages. PB  “This breakfast pita is perfect for anyone looking to enjoy a delicious start to their day! This easy breakfast that serves 2 combines fresh veggies and feta cheese with za’atar, a fragrant spice blend that enhances the taste,” wrote Sarah Hass at EatingWell. This is different and delicious.
 

Sv 2large nonstick skillet
¼ c diced cucumber—————-
¼ cup diced tomato——————
¼ cup garbanzo beans—–2 Tbsp crumbled reduced-fat feta cheese—– 1½ teaspoon za’atar		Drain and rinse canned beans. Measure these ingredients into a small bowl and toss together.Divide into two equal portions.TIP: Do this the night before.
Spritz olive oil + spray of PAM——– 2 two-oz eggsHeat oil in skillet over medium. Put eggs into skillet, cover, cook until whites are set, ~2 mins
Uncover, cook until done, ~2.5 mins.
½ teaspoon za’atar——one 5” flax-oat pita, halved:  60 calories/pitaSprinkle eggs with za’atar; place each inside a pita half.
2 portions cucumber-tomato mixtureSpoon into pita halves.

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]

Minestrone Soup:  This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. Great for lunch, too.  PB  GF [if you use GF pasta] 1 cup = 145.5 calories…. 3 g fat…. 5 g fiber….. 8 g protein…. 27 g carbs…. 86.4 mg Calcium….  ½ cup = 73 calories… 1.5 g fat… 2.6 g fiber…. 4 g protein…. 14 g carbs…. 43 mg Calcium….

1 tsp olive oil——1 cup onion, chopped———-
2/3 cup carrot, chopped—— ½ cup celery, chopped 2 cloves garlic, chopped—– 3 slices pepperoni, chopped 		Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt. 
½ cup sweet or red potato, cubed——½ cup zucchini, diced—— ½ cup mushrooms, chopped 2 cups crushed tomatoes—- ¾ cup small white beans, canned—-lots of sage and rosemary, chopped——1 cup water——- 2 cups chicken broth/stock**Prepare vegetables as described. Drain and rinse canned beans. Add all these to pan, along with water and broth. Cook at a simmer ~20 mins. 
**NB: low sodium broth is preferred>>> If freezing, stop here.<<<
1 oz pasta, whole wheat is better, to boost fiber [orzo/dinetelli/broken spaghetti]Add pasta and cook until soft, 5-6 mins.
2 tsp Parmesan cheese, grated———————- salt and pepper to tasteAdd these, adjust to taste. TIP: Soup improves by letting it sit several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

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

apple butter + blueberries1 two-oz egg + prepared horseradish 
1 two-oz egg = US largeRomano cheese + chives
buckwheat cakes: flour + buckwheat flour +yeastWisPride Cheddar spread
1 two-oz egg = US large + vinegar + sugarfresh apricot
baking powder + baking soda + buttermilkoptional smoothie
optional hot beverageoptional hot beverage

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

trout filets + carrotscanola oil + green chili powder + red onion
crumbs from a 70-calorie slice of breadgarlic + cumin + mexican oregano + salsa verde
96%-fat free ham + Worcestershire saucecanned New Mexico green chilis + white beans
one 2-oz egg + scallionscooked turkey/chicken + tomato sauce + scallion
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Bastille Day

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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. Welcome to prishajan who is now Following.

Storming the Bastille, July 14, 1792.

My first trip to Paris, France, was in a study/tour group of college students. Paris was to be our home for four weeks of classes in French language and culture. After an over-night train from Italy, we arrived in the City of Light on Bastille Day, July 14th. We were all tired, but determined to make the most of France’s Independence Day. My Francophile uncle had told me that there would be fireworks, and the best way to see them was from a bridge over the Seine. So in the evening, a group of us set out to find a bridge. There were many Parisians there, of course, and we surely stuck out as Americans — our clothing, our loud chatter. And then the pyrotechnics began. It is usual in the States for the crowd to exclaim when a rocket explodes, so as one, we said, “Ooooooh!!” The Parisians turned and looked at us quizzically…. And then we did it again. By the third report, we realized that this was not accepted as normal behavior, so we tried to stifle ourselves, with limited success. Lesson #1 in French culture. Afterward, the boy from Texas said, “Let’s go get ourselves some pizza!” Old habits and expectations die hard when Americans visit Paris, but why go to another country and expect it to be just like home? The fun of traveling is discovering the cultural differences — and similarities — in other countries. I don’t remember the pizza, but I vividly remember my first day and evening in Paris.

Our breakfast is a meal associated with France, although it is from Lorraine, a region that is as German as it is French. Our dinner is an unusual combination of flavors and textures, not what an American might expect. But then, we have a lot to learn about French culture.

Bake Lorraine: 180 calories… 11 g fat… 1 g fiber… 12.5 g protein… 7.6 g carbs… 193 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF You’ve heard of Quiche Lorraine? Well, here it is, crustless, with all the flavor intact. Very do-able for breakfast. Make sure your next meal has lots of fiber, as this has next to none.

++ 1 two-oz egg ++++ ½ slice uncured bacon ++++ 3 Tbsp whole milk ++++ ½ oz Swiss cheese [Emmenthaler, Gruyere] ++++ pinch cayenne pepper ++ pinch nutmeg ++++ 2 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++

Dice the bacon and cook it until crispy. Grate or finely chop the cheese. Spray an oven-proof dish with non-stick spray and put the cheese on the bottom. Whisk together the egg, milk, and seasonings. Pour over the cheese, then sprinkle the bacon on top.  HINT: I did all this the night before. Bake in a 350F oven for 17 minutes. Plate with the fruit. A creamy, delicious treat!

Broiled Fish w/ Grapes:  with potatoes: 216 calories… 1 g fat… 2 g fiber… 23.5 g protein… 32 g carbs… 53 mg Calcium… –OR–  with Camargue rice: 279 calories… 2 g fat… 2.5 g fiber… 24 g protein… 45.4 g carbs… 53 mg Calcium…  PB GF  Enzo MacLeod, Peter May’s Scottish-expat forensic expert who lives in France, prepared this meal for a family dinner at home. For a side dish, Enzo serves boiled potatoes, but you could substitute Camargue red rice.

++ 4 oz thin filets of white fish ++++ 2 Tbsp lime juice ++++ 2 tsp fresh ginger root, minced ++++ 4 oz white/green grapes ++++ 2 oz potatoes, either small ‘new’ potatoes or cubed red potato OR 1 oz by volume/2 Tsp uncooked Camargue rice, cooked in 3 oz water for 35 minutes ++

Stir together the juice and ginger and pour into a shallow dish such as a glass pie plate or a cast iron skillet. Lay the fish in the marinade and let sit 30-60 minutes, turning the fish half-way through. Boil the potatoes or rice until tender, drain. Season, and keep warm. Put the grapes around the sides of the fish in the baking dish. Broil 5-6 minutes, until the fish is cooked. Serve with the starch of your choice and consume with pleasure.

Ima Hogg

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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. 

Whenever my sister would complain about her first name [to me, her name was beautiful compared to my plain old ‘Mary’], our mother would retort, “Be glad your name isn’t ‘Ima Hogg’!” That would stop the griping! James S. and Sallie Stinson Hogg lived in Mineola, Texas when their only daughter was born on July 10, 1882. [Contrary to the popular notion, she did NOT have a sister named ‘Ura’.] Her father got into politics, becoming governor while always sticking up for ‘the little guy’ in his constituency. When the death of his wife left him with four children to support, Big Jim became a lawyer in Austin [the capital city] to be with his family more. Thirteen year old Ima was the apple of her father’s eye. Ima — named after a character in a poem written by her uncle Thomas Hogg — went to University of Texas and studied music in New York City. Her father’s business interests lead to his being on the ground floor of the Texas oil boom in 1901. Ima never married, and after her father died and oil was found on one of the family properties, Ima and her brothers became wealthy and philanthropic. Miss Ima served on the Houston School Board, established a mental health foundation, and founded the Houston Symphony Orchestra. An interest in Texas history lead her to acquire and restore several houses, including her father’s country home. The Varner-Hogg Historic Site and her own house which is the site of the Bayou Bend Collection of the Museum of Fine Arts, are open to visitors. For her contributions and her association with the movers and shakers of the state, Miss Ima was known as “The First Lady of Texas” until her death in 1975.

Our meals today are Tex-Mex menus from Miss Ima’s beloved home state.

Salsa Chicken Bake: 136 calories… 5.5 g fat… 1.4 g fiber… 13 g protein… 6.5 g carbs… 47 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Salsa for breakfast? Porque no?

++1 two-oz egg ++++1 Tbsp 2%-fat cottage cheese++++ 2 Tbsp tomato salsa, drained if too liquid ++++ dash of salsa verde ++++ ½ oz chicken breast meat [from a roast, perhaps], minced ++++ oregano [Mexican if you have it]++++ 2 oz 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] ++

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, portion those delicious strawberries, and start to your day in a zesty way.

Quesadillas with Chicken : 295 cal… 9 g fat… 3 g fiber… 19 g protein… 31.4 g carb… 211.5 mg Calcium…  GF These are great. We return to this often for a quick, enjoyable meal. And you can prepare and cook them ahead, wrap in foil, and reheat them later. Thanks to Suzy M. for that tip.

++2 six-inch corn tortillas  HINT: Read the package! Make sure that each tortillas is 65 calories each or less. ++++  ¾ oz Monterey jack cheese, grated ++++ 2 Tbsp 2%-fat cottage cheese, drained ++++ 2 Tbsp tomato salsa or Salsa Verde – drain it if it is very liquid ++++ large pinch Mexican oregano ++++ 1 oz [¼ cup] cooked shredded/ground chicken breast OR cooked pork tenderloin ++++   on the side: 2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese ++

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the broccoli. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty.  TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.

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

1 two-oz egg = US large + cayenne pepper1 two-oz egg  + canned chickpeas
American streaky bacon + whole milkcucumber + tomato + olive oil
Gruyere or Emmenthaler cheeseza’atar spice + reduced-fat feta cheese
nutmeg + strawberries5″ whole-grain pita @ 60 calories
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

thin filets of white fish, 4 oz per servingolive oil + zucchini + pepperoni + carrot
lime juice + ginger rootcelery + short pasta + onion
green table grapescrushed tomatoes + mushrooms + garlic
red potatoes or Camargue red ricesmall white beans + sweet potato + Parmesan
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Chocolate

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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.

Chocolate! Around the world, people swoon over its luscious taste and mouth-feel, and July 7th is World Chocolate Day! Before you celebrate, you should know the story of this beloved treat. The Mayo-Chinchipe people of the upper Amazon region were harvesting and consuming cacao in 3275 BCE, and trade spread the practice around the region. They called it ‘xocoatl’ and it grew on trees in pods [upper left corner of photo]. After harvest, the white seeds were removed and set in the sun to ferment for seven days, then spread to dry in the sun while they turn brown. The seeds were skinned to reveal the nib, or edible part [lower left in photo]. Nibs were ground on a heated stone until they turned into a paste, then the paste was stirred into water mixed

with finely-ground cornmeal. This was not like your average cup of cocoa — the beverage was hot but bitter and highly prized. Special cups were made for serving, and a special whisk called a molinillo frothed it up, all to serve this caffeinated beverage to the elites. Spanish invaders tasted the drink — which they didn’t like — then took the recipe back to Europe around 1545. Eventually, sugar was added, the corn meal was subtracted, and a craze was begun. A taste for drinking chocolate was fostered by the Jesuits, who saw the beverage as a nutritious, filling food for a religious fasting day, of which there were 100 per year. The French court of Louis XIV loved chocolate, so in the mid-1600s, Chocolate Houses were establishments where the rich would go to socialize. Very fashionable. Soon, people in all the major capitals of Europe were enjoying hot chocolate. In 1828, Coenraad van Houten was able to separate cocoa solids from cocoa fat, producing cocoa powder. In 1847, Joseph Fry invented the chocolate bar. Today, chocolate is loved world-wide and most of it is grown in West Africa. In 2022, Americans ate 387,216 tons of the stuff, but the Swiss eat more chocolate per person than any other country — 8.8 kg per year. Hmmm — link to obesity? There are other issues around chocolate: problems in the supply chain due to weather and health of the cocoa trees that have inflated the price of chocolate, and the fact that cocoa farmers do not share in the wealth of the chocolate industry. ‘Responsible eating’ takes on a new meaning when discussing chocolate.

For breakfast, a modern version of the ancient Champurrado beverage — filling, but sweetened for modern taste. For dinner, a savory use for chocolate. Happy Chocolate Day!

Champurrado: 276 calories… 6.5 g fat… 1.4 g fiber… 11.6 g protein… 44 g carbs… 77 mg Calcium…  NB: This is a meal without the usual morning coffee or smoothie. PB GF  Here is an unusual breakfast, with a Mexican chocolate beverage as its centerpiece. The recipe for the Champurrado is from Rick Bayless, and it makes 5 servings.

++ 1 serving/1/5 of recipe below Champurrado** +++ 3 turkey breakfast sausages @ ~22 calories each ++++ 2 oz melon cubes ++

Prepare the Champurrado, divide into 5 portions. Pour one portion into a cup or mug or ramekin. If too thick, thin with hot water. Cook the sausage, and plate with the melon. TIP: I prepared the Champurrado the night before, portioned it, and put it in the ‘frige. I served it cold and it tasted like pudding!

**Champurrado  Makes 5 servings
3 oz sweetened Mexican chocolate——
½ c/8 oz masa harina —-1½ c water
Chop chocolate and put in a blender with these. Blend until smooth.
1 c non-fat milk—–
¾ c water—–		Strain into a saucepan, add these. Whisk over medium until it simmers and thickens, about 10 mins.
Portion into cups or mugs. Thin if needed.

Bison-Chocolate Chili:  per 1¼ cup: 291 calories… 11 g fat… 8.5 g fiber…22.5 g protein… 30 g carbs…284.4 mg Calcium… Bison, beans, tomatoes, bell peppers, chili peppers, and chocolate are all foods of the New World/the Americas. Why not enjoy them together in this flavorful chili! HINT: Makes 4 [four] one-cup servings.

++ 4 oz ground bison or turkey ++++ 15 oz canned tomatoes – in chunks or diced drained in a sieve [save the juice] ++++ 1 clove garlic, chopped ++++ 1 cup red onion, chopped ++++ ½ cup green pepper, chopped ++++ ¾ cup canned red or black beans, drained and rinsed ++++ 2-4 tsp chili powder ++++ ¾ tsp salt ++++ ½ – 1 tsp ground cumin ++++ 1 Tbsp unsweetened cocoa powder ++  per serving: ¾ oz Cheddar, grated ++ 4 oz melon, cubed ++

Cook the bison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. After portioning into bowls, plate with the melon and sprinkle with cheese.

Pickett’s Charge

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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.

Why did 12,500 men walk shoulder to shoulder across a field and up a slight incline into withering gunfire? They were ordered to. Who gave the order? The supposedly brilliant general, Robert E. Lee. It was July 3, 1864, and the fighting at Gettysburg, Pennsylvania had been going on for two days. Both the Union army of the North and the Confederate army of the South, who had been fighting each other for the previous three years of the Civil War, saw a potential victory here as a way to end the war. The Northeners held a slight highland called Cemetery Ridge, and on July 2nd, the Southern troops had battered their flanks. General Lee, who was experiencing dysentery — which might cloud anyone’s judgement — decided that he had worn out the Northern line and that he could finish them off by attacking their center. It didn’t occur to him that his own men were also worn out. George Pickett and his division had arrived late to the battle and had not yet seen action, so Pickett was champing at the bit. His three brigades of 6000 men were arrayed on the right side of the attacking line. Pickett sent the men off after 3 pm, exhorting them to remember that they were from “Old Virginia”. He did not lead the troops. About 200 Confederates actually arrived at the Union line and engaged in hand-to-hand combat, but, lacking reinforcements, they retreated. By 4:15 pm, 6000 Confederate soldiers had been killed, wounded, or captured, and the so-called “Pickett’s Charge” was over. Myth-makers turned Pickett’s men into glorious, courageous warriors who were deserving of glory — instead of being cannon fodder in their generals’ misconceived battle plans. The orders to march were stupid, resulting only in great loss of life. Even though it was named for him, Pickett had no role in the planning or leading of the attack. That was part of the myth-making.

Our breakfast would have been a reminder of home to any soldier, had he been lucky enough to eat such food during the war. Our dinner takes the soldier’s traditional beef-and-beans meal in another direction — combining them in a burger.

Ham & Cheese ScrOmelette: 165 calories… 10 g fat… 2 g fiber… 13 g protein… 5.6 g carbs… 111 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++  ¼ oz Jarlsberg cheese ++++ ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] ++++ 1½ oz applesauce ++++ 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] ++

Spritz a saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison/Beef-Bean Burger: 304 calories… 12.6 g fat… 7.5 g fiber… 24.7 g protein… 27 g carbs… 175 mg Calcium…  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

++ 1 Bison/Beef-Bean burger patty ++++ 1 slider bun @ 90 calories ++++ 1 oz tomato slice ++++ 3 oz roasted vegetables OR ½ c coleslaw ++

Bison/Beef-Bean Burger PattiesYield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drainedBlitz in food processor to break up, then scrape into a bowl.
1# ground beef OR ground bison++++
¼ c cilantro leaves ++++
1 oz egg		Add these to bowl with beans. Mix with hands to combine thoroughly. Form into 3.5-4 oz patties and put on a metal tray.
Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

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

masa harina + 3 oz Mexican chocolate1 two-oz egg + salsa verde 
non-fat milk + sugar2%-fat cottage cheese
turkey breakfast sausage @ 45 calories/twochicken breast meat
melonred tomato salsa + strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground bison or turkey + canned tomatoesMonterey jack cheese + broccoli or salad greens
garlic + cumin + Melon + chili powder2%-fat cottage cheese + tomato salsa
unsweetened cocoa powder + red onion + Cheddartwo 6″ corn tortillas: 65 or fewer calories each
green pepper + canned kidney/black beanscooked chicken breast
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