delicious recipes under 300 calories

Who Dunit? Who Ate It? Chapter X

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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.

Dear Husband and I love to read ‘whodunits.’ Crime literature written in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

Nancy Drew is many a girl’s introduction to ‘crime fiction’, and my sister was a huge fan. The plucky young heroine solved mysteries in a series of books that first appeared in 1930. With her gal chums Bess and George, Nancy appeared in 56 books which have sold 70 million copies world-wide. Author Mildred Wirt Benson wrote 23 of the original 30 books under the nom de plume “Carolyn Keene”. She was the first in a series of authors using the same pen name. In The Mystery of the 99 Steps, Hannah Gruen, the Drew family’s housekeeper, serves French Toast for breakfast.

French Toast: 187 calories… 6 g fat… 2.6 g fiber … 12.6 g protein… 15 g carbs … 95 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

++4 slices 70-cal whole grain bread +++ one 2-oz egg +++ 2 Tbsp fat-free milk +++ per person: 1 oz strawberries, fresh or unsweetened frozen +++ 1½ tsp maple syrup +++one 60-cal chicken sausage +++  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]

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread using a large cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a dish with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also mash the strawberries and stir into the syrup. NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray until browned on both sides. NOW PUT ½ OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice.

Chief Inspector Armand Gamache is hero of Louise Penny’s ‘Three Pines Series‘. In The Gray Wolf, he must revisit the monastery of St Gilbert Entre-Les-Loups in northern Quebec Province. The monks serve a vegetarian casserole made of their home-grown produce, and even Jean-Guy Beauvoir, Armand’s carnivore right-hand man [and son-in-law] enjoyed it.

Ratatouille-Feta Casserole: 266 calories…12 g fat… 6.5 g fiber… 11 g protein… 33.5 g carbs. 152.6 mg Calcium… 371 mg Sodium…  PB GF – if using GF bread  This meal was described in a Louise Penny book, and I decided to try it. Some recipes have you serve it on bread, but I incorporated the bread into the casserole for heft and portion control.

Serves 3
++5 oz eggplant+++5 oz zucchini+++ 5 oz red or yellow sweet pepper+++ 5 oz roma tomatoes+++ Leave vegetables unpeeled and cut them all into ½” cubes. Put into large saucepan.
5 oz red onion, sliced ¼” thick+++2 cloves garlic, sliced+++ lots of thyme and rosemary+++ crushed red pepper+++ salt & pepper to taste++Peel onion and garlic, slice.Add these to saucepan with ½ cup water. Put on lid, simmer until soft but not mushy.
4 oz whole wheat baguette, cut in ¼” cubesAdd to vegetables, mix well. Pour into 6×10” baking pan.
3 oz good feta cheese, crumbledDistribute on top of vegetables.
Bake at 375 until getting a bit charred. Serve hot.

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

1 two-oz egg = US large1.5 two-oz eggs 
hummus2%-fat cottage cheese
za’atarmushrooms
pear or applechives or scallions
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Carrot + onion + veal + dried apricotscaraway seed + collard or other large-leaf greens
olive oil + rosemary + dried Turkish figchicken sausage with apple @ 110 calories
bay leaf + dates + cucumberapplesauce, unsweetened + garlic powder
white wine + tomato paste + gozleme breadonions + sauerkraut
Sparkling waterSparkling water

6 7

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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.

Numerals are symbolic representations of amounts of things. Numerals can also take different meanings. Take 6 and 7, which have had a long and varied pairing history. Riddle: Why was 6 afraid of 7? Answer: Because Seven Eight Nine. [it makes sense if you hear it said out loud and allow for a change the spelling.] Then there is an old expression, “to be at sixes and sevens”. The usage goes back to Chaucer in 1374, when it was said as “on sixes and sevens” and it meant taking a risk, as in a game of dice. By 1535, it was “at six and seven”, and the meaning was confusion and disarray. Since 1601, the phrase is “to be at sixes and sevens”, and it still refers to disorder. You want disorder? How about the way that adolescents love to annoy adults — it has been that way for centuries. The way they dress, the music they like, and especially the way they talk, all are intended to set them as far apart from their parents as possible. In the 1920s, a flapper [modern young woman] might be heard saying that “Mrs Grundy [any prudish/older woman] gave her the heebee-jeebees [made her uneasy]”. In the 1960s, a youth might turn down an offer saying, “I don’t dig it, Man — it ain’t my bag”. Guaranteed to incense an adult! Nowadays, it is “6 7”. For a while in 2025, children of all ages and in all places would say it, accompanied by hand gestures. It either began with a song in late 2024 called Doot Doot (6 7) or it had to do with a basketball player whose height was 6’7″. Whatever. The phrase and gesture have been around the world on TikTok, spreading it at the speed of light. And kids are delighted by the way it drives adults CRAZY. Adults want to know what it means, and you know what? It doesn’t mean a thing! Now that it has been in use for about a year, it will die out, so by June 7th, it should be gone. What will they come up with next???

Our breakfast has six ingredients, our dinner has seven. What more could you want?

Parthian Scramble: 179 calories… 8 g fat … 2.4 g fiber … 11.5 g protein … 16 g carbs… 56 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The flavors in this breakfast were favored by the Parthians, as recorded by the Roman historian Apicus. The sweet dates are a fine foil to the salty eggs: very modern tastes in an ancient recipe.  HINT: this recipe is enough to serve two [2].

++ 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 c chickpeas ++++ 1½ tsp fishsauce ++++ ¼ tsp ginger powder ++++ 1 Tbsp fennel frond, chopped ++++  per person: 2 deglet noor dates ++++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 chickpeas with the fish sauce, ginger, and fennel. Whisk into the eggs and cook to your liking. Plate with the dates. If you want more flavor, put a dash of fish sauce on the finished eggs.

Ham Flan [Rigodon]: 284 calories.. 9 g fat… 3 g fiber… 27 g protein… 25 g carbs… 231.5 mg Calcium…  PB GF – if using GF flour In Burgundy, France, they like their ham. Here it stars in the glorious ‘rigodon’ or ham flan. Easy to prepare and splendid to eat. HINT: This recipe serves 2 [two].

++ 3 oz ham, preferably 97% fat free ++++ 1 cup skimmed milk ++++ 4 two-oz eggs ++++ 2 Tbsp white whole wheat flour ++++ big pinch allspice ++++ big pinch thyme ++++ Side Salad OR 2 oz green beans ++

Dice the ham and put it on the bottom of a glass or ceramic pie plate which has been spritzed with non-stick spray. Bring the milk slowly to a boil. Whisk the eggs and flour until well combined. Take the milk off the heat and add to the eggs in a thin stream while whisking quickly so the eggs don’t cook. Stir in the seasonings and pour it all into the baking dish. Bake at 350F for 35-40 minutes, until set and golden brown. Serve cold or at room temperature/

Dr Livingstone?

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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.

When I was a child, the expression “Dr Livingstone, I presume?” was known by many. Who was Dr Livingstone? He was the son of cotton mill workers in Lanarkshire, Scotland, raised in poverty with his parents’ fiercely religious views for spiritual comfort. David Livingstone, his six siblings, and their parents lived in one room of company housing at the mill. When he was 10 years old, little David went to work in the mill to help his family financially. Even then, he knew that he wanted an education and a life of travel, so he spent some of his wages on books. When Livingstone was 21 years old, he heard that medical missionaries were needed in China, so he put his efforts into training for that life. While still working part-time at the mill, David studied Greek, theology, and medicine for two years before being accepted into the London Missionary Society. The Opium War put the kibosh on going to China, but a meeting with the leading missionary to Africa, Robert Moffat, turned Livingstone’s thoughts to the “Dark Continent“. In 1840, he was ordained as a missionary and set sail for Cape Town. After a brief stay with Moffit at his missionary outpost on the coast, Dr David struck out for the interior. His plan was to convert members of the native population and thus have local people to help him to spread the Christian gospel. In addition, Livingstone wished to explore the land that was unknown to Europeans. On a trek to Botswana, he was mauled by a lion. Mary Moffat nursed him back to health and they married in 1845. The more Livingstone saw of Africa, the more he yearned to help the people. Arab slave-traders plundered the region and Livingstone thought that if people could trade in goods, the slave trade would die out. Although some might see him as a tool of imperialists, the good doctor wished to promote a healthy economy, education, and good health for the indigenous people. His wish to end the slave trade put him at odds with some tribal leaders and with the Arabs, leading him to send his wife and four children to England. Everywhere he went, Livingstone made maps of rivers to help Englishmen to penetrate the continent’s interior and set up trade routes. He was recognized by the Royal Geographical Society and was hailed as a great explorer, especially after being the first Englishman to visit Mosi-oa-Tunya, “the smoke that thunders”, which he named “Victoria Falls”. Livingstone made periodic visits to England, giving speeches and publishing his journals, which made him even more well-known. The hardships of travel and diseases that he encountered had an impact on Livingstone’s health. Around 1867, his letters to England stopped. His friends feared he was dead, but it was because the local Arab leader prevented Livingstone’s mail from getting out. As time went on, world-wide interest was growing in finding what had become of him — alive or dead? The editor of the New York Herald newspaper sent reporter Henry Morton Stanley to find him. In November, 1871, Stanley followed a lead and found his quarry. They met in the marketplace of Ujiji in what is now Zambia. According to the article which Stanley sent to the Herald, he approached the only white man for hundreds of miles and queried, “Dr Livingstone, I presume?” And the answer was “Yes.” Livingstone at the time was ill with malaria, but he declined Stanley’s suggestion to return to Europe. He died of malaria and dysentery in 1873.

Two important locations in Livingstone’s life were his birth country and modern-day Zambia, where he was living when he was ‘found’. Breakfast from the former, dinner from the latter. Enjoy these meals in his memory on his birthday, March 19.

Haggis ScrOmelette: 192 calories… 10 g fat… 1 g fiber… 14 g protein… 10 g carbs … 51 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Haggis could be described as a Scottish lamb sausage. Sausage and eggs are a winning combination, so why not haggis and eggs?

++ 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.++++ 2 Tbsp  haggis**  ++++ 2 oz applesauce, unsweetened OR 2 oz pear ++++  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional:5 oz fruit smoothie or  berry-yogurt smoothie [88 calories]

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

HAGGIS [lamb sausage] makes 3.5 cups per Tbsp: 23 calories … 1.3 g fat … 0.2 g fiber … 2.8 g protein … 1.6 g carbs … 2.6 mg Calcium …  This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US by law. Despite what it is not, it will do just fine.

++ 8 oz lamb liver +++ 8 oz ground lamb meat OR lamb hearts +++ 1 cup onion, chopped +++ 1 tsp or more coriander [I used whole, which I boiled with the meat] +++ 1 tsp or more black pepper +++ 7/8 cup rolled oats +++ salt ++ Put the meat, onions, and coriander in a pot and cover with water. Boil gently 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil gently 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up.  TIP: I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Nshima with Turkey Relish: 284 calories… 5.6 g fat… 8 g fiber… 15.5 g protein… 51.5 g carbs… 250 mg Calcium…  PB GF This is a popular meal in Zambia. Corn meal or ‘mealie’ is a food that the locals enjoy as often as they can. Here, mealie takes the place of mashed potatoes on the plate. The ‘relish’ can be vegetarian or vegan, and has many variations. Vijayalakshmi Kutty at ElsaTable is the source of this recipe. TIP: you could use finely diced cooked turkey instead of raw, and frozen chopped greens. If using pre-cooked turkey, add it with the greens to avoid overcooking.

Serves 4
2” water in the pan—–saltBring water to a full boil, add salt. Take pot off heat.
¾ c yellow corn mealSlowly add corn meal, whisking all the while. Cover, cook on very low heat ~15 mins.
200 g minced turkey meat—-½ tsp canola oil—–½ tsp saltCook meat in oil till well done. Add salt, remove meat.
2 cups onion, sliced thinly—-1 cup carrot, sliced thinlyAdd onions and carrot, stir-fry till tender, about 4 minutes.
1 cup tomato, slicedAdd tomatoes and stir until dry.
400 g spinach/kale, chopped ——1 tsp oregano powder–garlic, salt, pepper to tasteAdd these. Cook on low heat till greens have released all their water. Put meat into pan, heat until rewarmed.
Hot sauce, optionalServe hot. Some hot sauce always goes well with it.

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

1.5 two-oz eggs = US large1 two-oz egg 
pomegranate seeds or unsweetened applesauce2%-fat milk + cornstarch/cornflour
cinnamonsugar + pistachios, roasted unsalted
feta cheese + tomato pureeapricots: fresh or canned in light syrup
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tilapia or other fresh-water fish4 oz chicken thigh meat + chicken broth
pearled barleyquick-cooking barley
cucumber + oniondeglet noor dates
cilantroHawayij spice  + watermelon
Sparkling waterSparkling water

Ice

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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 will be glad to know that this blog post is not about an over-reaching government agency. It is about frozen water.] In 100 BCE, the Chinese figured that if they cut ice from frozen rivers in the winter, they could use it to preserve food. Wealthy Romans were said to have snow delivered to make frozen desserts. The idea of maybe using winter’s ice for summer’s use really took off when Frederic Tudor [born 1783] entered the scene. Tudor’s family was rich, having made their money in the law. Frederic was interested in business from an early age, and opted out of going to Harvard to pursue commerce. His family had a large pond at their home in Saugus, Massachusetts, USA, where they would cut ice in the winter to store in an underground ‘ice house’. This system provided cooling for foods, as well as ice for beverages and ice cream into early summer. One of Frederic’s brothers joked one day about how people in hot climes would probably love to have ice in their drinks on a warm day — and that was all Frederic needed. In 1806, he cut and stored lots of ice [free] and packed it in sawdust [free], and bought a boat [expensive]. Then he sailed his ice to Havana, Cuba and waited to get rich. New Englanders thought that this was an hilariously foolish idea. The flaws in the plan soon appeared: much of the ice melted on the one month voyage south, and the Cubanos didn’t want ice because they didn’t know what to do with it. Those who did buy it were very annoyed that it melted soon afterwards. Bit by bit, Tudor built a market for his ice, and by 1810 he was making a profit. However, his debts were such that during 1812-1813, he was in debtor’s prison. In 1825, Tudor met Nathanial Wyeth, an ice harvester with an inventive genius. Wyeth devised a horse-drawn ‘plow’ that would score the ice into evenly-sized pieces. This permitted the product to be stacked more efficiently, minimizing melting. In the port cities to which the ice was shipped, Tudor built insulated ‘ice houses’ to store his product before sale. Hot weather cities in the USA and throughout the Caribbean were steady customers, proving Tudor’s business plan. By 1833, Tudor was dubbed the “Ice King” and his singular product was delivered as far away as India, where he had ice houses in three cities. In the 1840s, Queen Victoria bought ice from Frederic Tudor of Massachusetts. The invention of methods to make ice artificially in 1851, was the death knell of the world-wide ice trade. Tudor died in 1864. Could he have sold ice cubes to Eskimos? Probably not, but he was willing to pursue his idea and it paid off, changing forever how we store food and how we eat. Think about him when you walk through the frozen food section of the supermarket. [if you Google ‘ice in Havana’, guess what you’ll get — the other ICE.]

One of the first places where Tudor tried to sell ice was in Cuba. Our breakfast’s inspiration was a Cuban-inspired sandwich that was an instant hit when it was invented in America. After a cold day of protesting or ice-skating, nothing warms like a hot bowl of soup. The baked beans, of course, are native to the Boston area.

Cubano Bake: 167 calories… 7.6 g fat… 0.5 g fiber… 11.4 g protein…  6.6 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  The famous Miami sandwich flavors combine with eggs to make a yummy breakfast. 

You are right — that is NOT 3 oz of melon. Oops.

++ 1 two-oz egg ++++ ¼ oz ham ++++ 1/3 oz Swiss cheese ++++ ¼ oz pork ++++ ¼ tsp mayonnaise ++++ ¼ tsp mustard ++++ 1 Tbsp chopped pickle ++++ 3 oz melon++++ 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] 

Chop the ham, cheese, and pork. Combine them with the chopped pickle and put into an oven-safe dish which has been spritzed with non-stick spray. Whisk the egg with the mayo and mustard, salt and pepper. Pour over the other items in the dish and bake at 350F for 12-15 minutes. Plate with the melon.

Baked Bean Soup: 285 calories… 3.5 g fat… 8 g fiber… 11.4 g protein… 32 g carbs … 83.4 mg Calcium … PB GF This new England classic is from Fannie Farmer’s cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you!  HINT: Serves 2 [two].

++ 1 cup baked beans, canned ++++ 1/8” slice onion, chopped ++++ 1 stalk celery, chopped ++++ ¾ cup canned or stewed tomatoes ++++ 1½ cup brown stock/beef stock++++ 2 dashes hot sauce ++++ salt & pepper ++++ optional garnish: ½ hard boiled egg, chopped 

Simmer beans, onion, celery, and tomatoes in a covered pan 30 mins, until celery is soft. Add stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processor. Garnish with chopped egg. Fast, easy, inexpensive, good.

Girl Scouts

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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.

Juliet Low with two scouts in 1912.

In 1911. three years after the Boy Scouts were founded, a woman from Savannah, Georgia, USA met Lord Baden-Powell in London. Juliet Gordon Lowe was inspired by his efforts to get boys to enjoy the out-of-doors, and she saw that girls would benefit from the same type of organization. In 1912, on March 12, Mrs Low invited 18 girls from the Savannah area to be the first Girl Scouts in America. [At first, they were called Girl Guides, but the name was soon changed.] Although Juliet and her friends were wealthy women, with high social standing, the first Scouts were from different classes, cultures, and ethnic groups. This was important to Mrs Low, as she believed that ALL sorts of girls would work together and be improved by the experience. Juliet, called Daisy by family and friends, devoted the rest of her life to leading, recruiting, and fundraising to the end of promoting her project. Unfortunately, her goal of all sorts of girls training together did not last long, and troops became segregated: racially and ethnically. But in the 1950s, the Girl Scouts of America began a concerted effort to promote troops that were more diverse and inclusive, to emphasize equality. Scouting for girls was a huge success. Girls wanted to hike and camp and learn nature lore, even in a time when they couldn’t vote or have their own bank account. Fifty million women in America have spent some time as Girl Scouts. My mother was one, so were my sister and I. Scouting’s mission is to “build girls of courage, confidence, and character, who make the world a better place”. And you thought that they just sold cookies.

Scouting teaches girls to cook over an open fire — and it goes beyond eating hot dogs. At the sleep-away camp that I attended, Camp Francis in Kent, Connecticut, there was always a day when the evening meal was cooked and eaten at our unit [tent encampment], rather than in the communal Mess Hall. Our breakfast and our dinner could be cooked in a pan over the coals or on your kitchen cook-top.

10-Grain Pudding: 175 calories… 1 g fat… 5.4 g fiber … 7.5 g protein… 35 g carbs… 39 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Here is delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right sweetness.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain Cereal ++++1½ Tbsp cottage cheese ++++ 1 tsp maple syrup ++++ 1 Tbsp applesauce ++++ pinch of nutmeg + pinch of cinnamon ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++  Optional: 5 oz fruit smoothie or [88 calories] berry-yogurt smoothie ++

Put the cereal in ¾ cup of boiling water, turn down to a simmer and cook, covered, 8 minutes. HINT: Do this the night before. Cool cereal, then mix in cottage cheese, maple syrup, applesauce and spices until well-combined. Put into a microwave-safe bowl and microwave it for 30-45 seconds until hot through. Pour the beverages and you will have a warm, filling start to your day.

Eshkeneh – Persian Onion Soup: 198 calories… 9 g fat… 2 g fiber… 12 g protein… 16.4 g carbs … 70 mg Calcium…  PB GF – if using GF bread  This recipe is from Azlin Bloor who says that it is the modern version of an ancient Parthian soup. HINT: The recipe makes 2 one-cup servings. Doubles easily. As always, preparing the soup a day before helps to develop the flavor.

Sv 2
1 tsp virgin olive oil—-½ tsp butter——1 c onion slicesCut onion in half and slice it thinly. Heat oil and butter in a medium saucepan, and sauté onions gently for 2 mins.
1 clove garlic Add garlic, fry 30 secs. 
1 bay leaf—–½ tsp turmericAdd bay leaf and turmeric, and fry for another 30 secs.
½ c potato Cut potato in small dice. Add to pan and stir to coat.
fenugreek leaves OR ½ tsp dried fenugreek seedFinely chop leaves, stopping 2” from stem ends. OR crush seeds in a mortar. Add, stir, turn heat to lowest setting, cook 2 mins.
2 c meat stock——½ tsp saltAdd stock and salt, and bring to a boil. Lower heat, cover, and cook 8-10 mins until potatoes are tender.
½ Tbsp verjus OR ½ Tbsp lemon juiceAdd juices, stir and taste. Add a touch of salt if needed. Remove bay leaf.
2 two-oz eggsLightly beat eggs, pour into soup, over low heat. Immediately swirl in eggs with fork for a few seconds.
Black pepper—-2 gozleme bread OR 1 Mongol flat-breadServe soup topped with pepper, with bread.
2 gozleme bread = 52 calories .. 0 g fat .. 2 g fiber.. 3 g protein .. 10 g carbs.. 40 mg Calcium..1 Mongol bread = 86 calories .. 1 g fat .. 1.5 g fiber .. 4 g protein .. 21 g carbs .. 26.4 mg Calcium..

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

1 two-oz egg = US large1.5 two-oz eggs 
dill pickle + 3%-fat hamapplesauce [unsweetened] or pear
roasted pork + Swiss cheesehaggis, purchased or home-made: lamb liver and meat
mayonnaise + mustard + melononion + coriander +pepper + rolled oats
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

canned baked beans + onionyellow cornmeal + 200 g ground turkey
celery + canned stewed tomatoescanola oil + onions
beef stock or brown stockcarrot + tomatoes
hot sauce + hard-boiled egg400 g spinach
Sparkling waterSparkling water

Crabs

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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 Phylum Arthropoda contains animals without bones that have jointed legs. Within that Phylum are crustaceans: animals with an external shell made of chitin. Some of those crustaceans have 10 legs, and thus are called decapods. These are the animals that we call ‘crabs’. They live in waters all over the world — from brackish coastal environments to the deepest depths: from the equator to the arctic. There are 4,500 species of crabs in all sizes. Curiously, 850 species of crabs live on land or in fresh water. While crustaceans have been around since at least the Silurian Period of Geologic Time, crabs as we know them seem to have appeared on Earth during the Jurassic Period 200 million years ago. Many varieties of crabs are edible: King Crabs, Stone Crabs, Blue Crabs, Jonah Crabs. Not only is crabmeat delicious, but it is low in calories and high in protein. Eating crab meat will provide you with Vitamin B12, magnesium, copper, zinc, and phosphorous. Unfortunately, crabs are also high in Sodium and cholesterol — but the good out-weighs the bad. Crabs are a major player in ocean ecology, as both prey and predator. Crabs have figured in ancient mythology, as seen in the constellation Cancer the Crab. Today, 1.5 million tonnes of crabs are caught annually for food.

Crab meat is a versatile food which can be enjoyed at breakfast with eggs or at dinner in a classic crab cake. March 9th is National Crabmeat Day in th USA, so get out there and enjoy some!

Chili-Crab ScrOmelette: 155 calories… 7.5 g fat… 1 g fiber… 17.5 g protein… 8 g carbs… 56.4 mg Calcium..  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The inspiration for this breakfast is a popular street food of Singapore and Malaysia. When I read the ingredients, I was inspired to add those flavors to eggs. Marvelous!!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++  1 Tbsp catsup ++++ ¾ tsp Thai red chili paste ++++ 1.5 tsp soy sauce ++++ ½ oz crab meat ++++ pinch granulated garlic ++++ 1.5 oz strawberries ++++   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] ++

Combine the catsup, chili paste, soy sauce, crab, and garlic, stirring well to mix thoroughly. Heat a non-stick pan and spritz with non-stick spray. Whisk the eggs with the seasonings and pour quickly into the pan. Put a lid on the pan and cook undisturbed until the eggs are cooked and set. Fold the eggs as you plate them with the berries. The beverages of your choice will round out the meal.

Crab Cake Dinner: 237 calories… 7 g fat … 4 g fiber… 18.6 g protein… 17 g carbs… 198 mg Calcium…  PB GF- if using GF bread First you prepare the crab cakes, then you settle in for a splendid dinner.

++ 2 crab cakes** ++++ 5 oz asparagus OR 2 oz green beans ++++ aioli dressing :1 tsp low-fat mayonnaise + few drops of lemon juice + pinch each of turmeric and garlic powder ++ 

Cook the vegetable. Prepare the aioli. Put aioli on crab cakes, plate with vegetable.

**Crab Cakes: 1 of 8 crab cakes:  94 calories —2 g fat —0.5 g fiber — 8 g protein — 6 g carbs — 82 mg Calcium — PB GF – if using GF bread Rock and Jonah crabs abound on the coast of New England and they are grand as crab cakes. This recipe is from Todd English’s Olive’s Tablecookbook.  Note: this is the full recipe and makes 8 cakes – more than you will eat at one meal. Prepare them all and cook as directed. HINT: This will provide a few future meals.

8 crab cakes
2 T = 1 fl oz plain nonfat yogurt—-1 tsp Dijon mustard–
2 Tbsp. chopped green or white onion—1 T. parsley, minced—one 2-oz egg—–1 tsp salt & ¼ tsp pepper—1 slice fresh 70-cal bread, crumbled		Stir these ingredients together in a medium-sized bowl.
½ pound crab meat Fold in gently
Flour for dustingDust a large plate with flour. Using a ¼ c. measure as a mold, form crab cakes and turn them out onto plate.
Flour for dusting——2 tsp oilDust tops of the cakes with some of the flour. Heat a non-stick skillet and add oil
Handling them carefully, cook crab cakes until beginning to brown, then turn to brown on other side.
Cool, wrap, and freeze cakes that are not eaten tonight. Reheat in toaster oven

Boston Massacre

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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.

Armed forces from a domineering government are in your streets. They harass the citizens and break into houses searching for contraband. They impose harsh taxes on imported goods, and force people to house soldiers in their own homes. What can the average citizen do in the face of such government over-reach??? Resist! Demonstrate! The year is 1770, the place is Boston in the Colony of Massachusetts. For years the British government has been making life more difficult for the Americans. Sensing a wish for more rights as British Citizens, the British had been taking over the government and squeezing the populace by raising taxes. The soldiers in the streets brought things to a tipping point. On March 5, a lowly soldier on guard duty was hassled by a young citizen. The soldier cuffed the lad in the head with his gun, and their argument drew a crowd. The soldier felt threatened. He sent for help, and soon an officer and armed soldiers arrived. The officer ‘read the Riot Act‘, insisting that the crowd disperse. Instead, they threw iceballs at the troops. The officer ordered his troops to stay calm and not to over-react. Instead they shot into the crowd. When the smoke cleared, three colonists were dead, two were mortally wounded. The incident was dubbed the “Boston Massacre” and became another grievance in a growing list that lead to the Declaration of Independence and the American Revolution. In a subsequent trial, two soldiers were found guilty, while the four arrested colonists were acquitted. Governments should be fair, law-abiding, and accountable for their actions. Then as now.

Our foods for March 5th would have been familiar to people of 1770: Boston Brown Bread at breakfast and cod cheeks at dinner. Both meals have a dairy component, remembering that Boston Common was once a pasture for the city’s cows. The herbal tea remembers the Boston Tea Party, when English tea was thrown into Boston Harbor to protest the high tax on tea. After that, patriots drank herbal tea — and they didn’t like it.

Boston Breakfast: 259 calories… 6.6 g fat… 2.6 g fiber… 13 g protein… 6 g carbs… 194.5 mg Calcium…  PB In Boston, a steamed bread is very traditionally served with baked beans for dinner. Here, it is welcome at breakfast. To drink with breakfast, an herbal tea – called “Indian Tea” by Colonials who preferred it due to the Tea Tax imposed by England.

++ 2 oz Boston Brown Bread, without raisins, purchased or homemade ++++ ½ c plain Greek-style yogurt, 5% fat ++++ 1 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or herbal tea ++

Warm or lightly toast the bread, combine the berries with the yogurt, and settle in for a colonial era meal.

Cod Cheeks in Cream Sauce: 227 calories… 12 g fat… 2 g fiber… 24.6 g protein… 6 g carbs… 66 mg Calcium…  PB GF  The cheeks of cod and halibut are considered a delicacy among fisherfolk, but skate cheeks will do as well. This simple recipe is SO delicious and very special. 

This recipe serves two [2]Prepare a mise-en-place because this cooks quickly.  Start rice 40 mins before mise-en-place. NB: start preparing the asparagus or salad now.
300 g fish cheeks + salt + white pepperPat fish cheeks dry, and season with salt and pepper
2 tsp olive oilPut oil in a skillet over med-high heat. When very hot, add cheeks, cook 1 min on each side, until almost cooked through. Put on a plate.
¼ c white wine + 1 sm clove garlicMince garlic. Pour excess oil from skillet. Add wine and garlic and cook until wine is reduced by half.
1-2 oz creamAdd cream. Simmer and reduce until it lightly thickens.
1 Tbsp grainy Dijon ++ 2 tsp chives/scallionMix in these. Season sauce w/ salt + pepper.
Return fish to skillet and heat it in sauce until cooked through, ~2 mins. Divide cheeks equally between plates, top with sauce.
¼ c cooked brown rice/person, optionalWarm rice and plate it. Add one portion to each plate. Adds 55 calories, 0.4 oz fat, 0.9 g fiber, 1 g protein, 11.5 g carbs, 5 mg Calcium
7 spears asparagus OR  side salad with beets + blueberriesPlate cooked asparagus, topped with a smear of the sauce OR a side salad with beets and blueberries.

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

1.5 two-oz eggs = US largeBob’s 10-grain cereal  + cinnamon
Thai red chili paste + soy sauce
crab meat + catsupmaple syrup + apple sauce
garlic powder + strawberries2%-fat cottage cheese + nutmeg
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1/2-pound Jonah or Rock Crab meat + scallions + oilonion + garlic + butter + verjus OR lemon juice
Plain not-fat yogurt + Dijon mustard + garlic powderolive oil + bay leaf + turmeric + potato
parsley + low-fat mayonnaise + 2-oz egg + lemon juiceFennugreek leaves or seeds  + meat stock
asparagus or green beans + 60-70 calorie whole breadeggs + gozleme bread OR Mongol bread
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Pistachios

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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.

True or false: Pistachios were probably eaten by our Stone Age/Paleolithic ancestors. Pistachios are not nuts. Pistachios are good for eye health. Answers: True. True. and True. Pistachios originated in Western Asia — everywhere from Syria to Persia to the Caucuses Mountains, and there is evidence of their presence there 9000 years ago. Everywhere they grew, pistachios were prized. They are high in protein and fiber, lowering a risk of heart disease and promoting a healthy gut. These seeds have higher amounts of zeaxanthin and lutein than nuts, protecting your eyes. The Romans took pistachio trees from Iran to Europe, which is why one finds them growing in southern Europe and northern Africa. They prefer a desert environment, and can even tolerate soil with a high salt content. In 1854, pistachios were planted in the USA, and they were grown commercially in 1976. Today, California and Iran produce 70% of pistachios grown worldwide. What is your favorite way to enjoy them? How about in gelato or ice cream? in biscotti or out of hand? in the new-comer Dubai chocolate?

February 26th is Pistachio Day! These ‘nuts’ are too good to save only for snacking — we will enjoy them at breakfast and at dinner or as an appetizer.

Peach-Pistachio Porridge: 213 calories… 4.4 g fat… 6 g fiber… 9 g protein…38 g carbs… 73 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  Aside from the fun of alliteration, this is an excellent way to start your day!  TIP: the peach can be fresh or canned in juice.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain cereal or equivalent  ++++ ½ c water ++++ 1 oz peach, cut into large pieces ++++ 2 Tbsp/1 fl oz vanilla non-fat yogurt ++++ 2.5 oz/1 Tbsp coarsley-chopped roasted pistachios ++

Cook the cereal with the water for about 8 minutes on the stove.  HINT: you could do this the night before to save time in the morning. Spoon warm, cooked cereal into a bowl. Top with peaches, then dollop on the yogurt. Sprinkle with pistachios and enjoy a distinctive, attractive, healthy breakfast.

Pistachio-Chevre Salad: 291 calories… 18 g fat… 1.4 g fiber.. 10 g protein… 26.5 g carbs… 181.6 mg Calcium…  PB GF – if using GF crackers This is a riff on a salad presented by Joanne Harris in one of her cookbooks. Here, instead of plain chevre on baguette slices, I use whole-grain crackers and Pistachio-Chevre Balls, which were left over from a party appetizer plate. Delicious!

++ 2 cups sliced romaine ++++ 2 Tbsp/1 oz grated carrots ++++ 3 multi-grain crackers @ 35 calories each ++++ 3 Pistachio-Chevre Balls** ++++ ½ tsp avocado oil + 1 tsp champagne vinegar ++++ finishing salt + large pinch Italian herbs ++

Whisk the oil, vinegar and herbs in a large bowl. Toss lettuce and carrots with the dressing. Sprinkle with finishing salt and toss again. Put the Chevre Balls on the crackers and toast or broil for 2 minutes. Gently press down on the cheese to adhere it to the cracker. Plate the salad and top with the cheese crackers.

**Pistachio-Chevre Balls

22 cheese balls, using a 2 tsp scoop
½ c shelled, roasted salted pistachios Put nuts on parchment on cutting board. Using heavy pressure with a rolling pin, roll nuts, until mostly crushed to a powder. OR pulse in food processor.
Pour nut powder into a small pie plate. 
8 oz fresh goat cheese, room temp—–1½ Tbsp/30 grams honey——½ teaspoon kosher saltMix these in a bowl until well combined. 
With a 2 tsp scoop, put balls of cheese on the nut powderRoll in nut powder until covered and can be picked up without getting sticky. 
1 of 22: 46 calories… 3.3 g fat.. 0.2 g fiber.. 2.4 g protein.. 1.9 g carbs.. 17.2 mg CalciumRefrigerate from 15 mins to 24 hours before serving.

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

1 two-oz egg = US large + 2%-fat cottage cheese ‘Boston brown bread’, purchased or homemade
flour + white whole wheat flour + baking powderplain Greek-style yogurt
vanilla + pear + apple + butter + sugarstrawberries
lime + honey + light sour cream/plain low-fat yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 corn tortillas @ 50 calories each cod cheeks [300 g for 2 servings]
Cheddar cheese + chicken + carrotoil + white wine + garlic
jalapeno peppers, whole canned tomatoes + canola oilheavy cream + Dijon mustard
onion + chicken broth + broccoli + cauliflowerbrown rice + asparagus or peas
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Elements: Rare Earths

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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 Hike Stars on Earth who is now Following.

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. Our modern Periodic Table of elements shows that we have knowledge far beyond that of Aristotle. Gadolinium, Praseodymium, Cerium, Samarium, Lanthanum, and Neodymium are not common names. These and 11 others are classified as Rare Earth Elements [REEs] and it is common knowledge that they have been in the news lately. REEs are important in the development of technology products and they have military applications. From batteries and chemical catalysts to health care and personal electronics, Rare Earth Elements touch almost every aspect of our modern lives. Because of this, industry-sponsored research and government negotiations are underway to find more domestic sources, in addition to signing trade deals to acquire them. Most REEs are made into magnets that are used in cell phones, televisions, computers, automobiles, MRI machines, and jet aircraft. Despite their name, many of the elements are not particularly rare — but they are chemically bonded with other elements and it is difficult to separate them. Some REEs are tied up in clays, some in sand deposits, some are in metal alloys. Methods of extracting them are of great interest: from using fungus to extract the elements to harvesting elements from mine waste. “Mining” might take on a new meaning as we try to slake our thirst for products that power our 21st century life-style.

China mines and processes the majority of Rare Earth elements on the planet. Our meals are both from the cuisines of China.

Jian Bing ‘Chinese Pancakes’: 154 calories… 5 g fat… 1.4 g fiber… 9 g protein… 19 g carbs… 32.5 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple slices are a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

++ 1/3 cup all-purpose flour ++++ 1½ Tbsp white whole wheat flour ++++ 1 Tbsp semolina flour ++++ 2 two-oz eggs ++++ ½ cup water++++ ¼ cup chopped scallions, white and green parts ++++ kosher salt ++++ 2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce ++++ per person: 1 oz apple ++++ 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] ++

Whisk together the flours, water, and one egg until lumps are gone.  Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of egg-flour batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone.  NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

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

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

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water.  This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stir-fry about 1 minute, until it is cooked. Add the scallion and soy sauce. Stir-fry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear [no longer than 20 seconds], remove it and lay it flat on a dish towel. Spoon 1/6 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned. Stirfry or steam the broccoli separately. Serve with a dollop of hot sauce for dipping.

Svante Arrhenius

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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 it been much colder than usual in your part of the world? Has it been lots warmer where you live? Has there been less rain? Have you had stronger storms? Welcome to a world of changing climate. For a while, people were hung up on the term ‘global warming‘, but that is only part of the story. Yes, Anchorage, Alaska has been warmer, but Florida has been colder — just ask the frozen iguanas! Before you dismiss Global Climate Change as some snowflake’s modern idea, think again. The idea that Carbon Dioxide is building up in the atmosphere and making the climate warmer was first proposed by Svante Arrhenius. He was born on February 19, 1859, in Vik, Sweden. His father was a surveyor in the employ of the university at Uppsala. As a toddler, Svante taught himself to read. By watching his father make calculations, the child learned to do mathematics. Svante started school at age eight, already a mathematical prodigy. At university where he studied chemistry, mathematics, and physics, professors were not receptive of his novel exploration of electricity and its connection to chemical reactions. So he transferred to the University of Stockholm, where he completed his doctorate. For this work, Arrhenius was awarded the 1903 Nobel Prize in Chemistry. A grant from the Swedish government permitted him to travel and study in Latvia, Germany, Austria, and the Netherlands. He and a group of scientists were interested in the interaction of atmosphere, ocean, and the land. This lead Arrhenius to develop a mathematical model about the amount of Carbon Dioxide in the atmosphere. His work demonstrated that as amounts of CO2 increased, the temperature of the atmosphere would rise. Arrhenius saw the connection between the burning of fossil fuels and the increase in Carbon Dioxide, and published his work in 1896. Because of this, Svante Arrhenius has been dubbed the Father of Climate Science. Arrhenius might have done his work 130 years ago, but his ideas were correct. We are living with the results of CO2-induced climate change today. We should work to reverse it, or at least slow it down.

Our menus are usual for Scandinavian countries such as Svante’s Sweden. What is unusual is that average temperatures in the Arctic are rising faster than in other lands further South. Fun fact: Arrhenius’ mother’s family name was Thunberg. Yes, there is a family connection between Svante and the young climate activist, Greta Thunberg. How about that!

Fruited Porridge: 206 calories… 1.5 g fat… 9 g fiber… 8 g protein… 41 g carbs… 112 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  Here is a delicious way to get your superfoods in one meal. Berries and whole-grain cereal are unbeateble together and easy to prepare as well.

++ ¼ cup Bob’s Red Mill 10-Grain Cereal + ½ cup water ++++ ¼ cup diced strawberries ++++ ¼ cup blueberries ++++ ¼ cup raspberries ++++ ¼ c fat-free milk ++++  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

If the fruit is frozen, as mine was, put it in a sieve over a small bowl the night before to thaw. Save the juice to add to a smoothie. Cook the cereal with in simmering water for 8 minutes, stirring twice. Take off heat and add the fruit. Stir gently and serve with a little milk.

Lamb Patty with Swedish Cucumber Salad: 299 calories… 17 g fat… 0.5 g fiber… 21 g protein… 12.6 g carbs… 68 mg Calcium…  PB GF The inspiration for this meal is from Craig Claibourne’s NYT International Cookbook, long a family favorite.

++ one 4-oz lamb patty, available at markets or make your own using 90% lean lamb ++++ 1 cup sliced cucumber ++++ 1½ tsp sugar ++++ 1 oz white wine vinegar ++++ ½ tsp cold water ++++ salt + freshly ground pepper ++++ ¼ tsp dill ++

Combine sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour. Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste. Plate the lamb with the cucumber salad, topped with dill, for the simplest of meals.

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

1-2 two-oz eggs = US largeBob’s Red Mill 10-Grain cereal or equivalent  
scallions + semolina flour + white flourpistachios, roasted
white whole wheat flour + strawberriesPeach – fresh or canned in juice 
sriracha + soy saucevanilla non-fat yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

shrimp + carrot Romaine lettuce + avocado oil + Italian herbs
8″ spring roll wrappers + cabbagesoft chèvre cheese + pistachio nuts, roasted
scallion + olive oilchampagne vinegar + avocado oil
broccoli + soy sauce + sriracha carrot + multi-grain crackers @35 calories each
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