Moby Dick

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

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

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

Pork ‘n’ Beans ScrOmelette146 calories 8 g fat 1 g fiber 12 g protein 7 g carbs 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – the breakfast equivalent of a New England Saturday night supper.

1 ½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  1 Tbsp baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked [left-over from a previous dinner] ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

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

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

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

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

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

Robert The Bruce

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

Following the death of Alexander III in 1286, Scotland was in turmoil, with many contenders for the throne. King Edward I of England was asked to choose the next ruler [he chose Balliol], and many Scottish nobles pledged fealty to Edward, seeing him as a stronger leader. One of those nobles was Robert the Bruce. “But wait!” you say –“Isn’t Bruce the defender of Scotland?!?!” So who was Bruce, anyway? By 1306, Robert the Bruce, who’s family was originally from Normandie with the name ‘de Brus,’ had decided that he should be King of Scots. After killing his biggest rival, John Comyn, Bruce got himself crowned king. But he was off to a rocky start: several clans were related to Comyn and were against Bruce; several clans had backed William Wallace in the previous fighting and were against Bruce; and now Edward of England was against him too. Edward I died in 1307, but the winter of 1306/7 was a difficult one for Robert I of Scotland. Historians lost track of him, and that is the winter of the Spider Story. Bruce, separated from his men, was lying up in a cave/hut/forest glen. While worrying about his recent defeats, he sees a spider trying to build her web. She swings out to reach an attachment point and misses. Several times she tries and fails. When at last she succeeds, Bruce takes heart, thinking that if a spider doesn’t give up, he shouldn’t either. After a few years of guerrilla warfare, Bruce’s army won a victory against Edward II at Bannockburn in 1314. On October 14, 1322, the Battle of Byland was fought in Yorkshire. The victory for the Scots was a decisive one: the English were routed, and King Edward fled for his life to York. Another major defeat for the English. Finally, in 1327, the English made peace with the Scots. Robert the Bruce died in 1329. He did not die of leprosy, as has often been said. He did have a skin condition, but his exhumed bones showed no sign of the debilitating disease. Both de Brus and Comyn are branches on my Scottish family tree. Everyone is related.

Robert wanted to keep Scotland Scottish. So today we present meals with several Scottish food stuffs: oats, salmon, cabbage, cheese. Let it be noted that the potato was not present in Scotland in Bruce’s time, but it was embraced by the Scots at last, and we will eat it with gusto for dinner.

Bannock with Salmon & Applesauce: 190 calories 4.5 g fat 1.5 g fiber 9 g protein 30 g carbs `95 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB Oat Bannock are a traditional Scottish bread, and the Scots learned to smoke salmon from the Scandinavians. That’s how these items end up on the same plate together.

4 two-inch bannock   ½ oz smoked salmon 1/3 c low-fat vanilla yogurt 1/3 c unsweetened applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Bake, or thaw and warm the bannocks. Stir together the yogurt and applesauce until blended, or serve with a marbled appearance. Plate it all with the salmon for a very fine meal.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium  PB GF Where do you get a recipe with a name like that? Sundays At Moosewood of course. Hearty meals like this, made with winter vegetables, are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.

¼ pound potato 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¼ pound cauliflower ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated   per person: ¾ cup salad greens 1 oz tomato ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the cauliflower, milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

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

1.5 two-oz egg1.5 two-oz eggs 
1/4 oz pork loinmushrooms
canned baked beans + strawberriesrosemary + apple
Worcestershire sauce + HP sauceParmesan cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salt cod + bell pepperlean beef steak + corn starch
scallion + tomatooyster sauce + oil + cabbage
garlic + onion5 egg roll wrappers + carrot + onion
fish stock broccoli + scallion + onion + Sriracha
Sparkling waterSparkling water

Dwellings: Abenaki

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

The Abenaki, called the Dawnland People due to their lands in the far East of the continent, are the indigenous people of New England and parts of Canada. There were many sub-sets to the group, but they were related in their Algonquian language and culture. Although at odds with the powerful Iroquois, the Abenaki learned their agricultural practice of planting the “3 Sisters” as crops. Primarily a hunter-gatherer-fisher folk, each family within the tribe would travel a singular route throughout the year, reuniting at the sea coast or a river for fishing in the summer. These are the people whom the Pilgrims met when they disembarked in Massachusetts [an Algonquian word] in 1620. These are also the people who sided with the French in the ‘French and Indian War’ of the mid-1700s. Their dwellings were constructed of saplings, covered with woven mats and bark. Extended families lived in domed “wigwams, easy to build from found materials. The door of a wigwam always faced East, toward the rising sun. Smaller teepee-shaped wigwams were used on hunting trips, to sleep up to three. In the winter, an oval longhouse, large enough to house more people, was lined with blankets and furs for insulation. Their villages always had a longhouse for council meetings and tribal gatherings to arrive at decisions by consensus. To avoid depleting resources, villages were moved a few times a year — inland for the winter, near a water body for the summer.

It is interesting to me to learn how people lived and ate in other places and times. There have been indigenous people here in New Hampshire since the glaciers melted 10000 years ago. The Abenaki were here before the 1600s and they are still here today. Their cuisine was based on fish as the principle source of protein, along with game. Agriculture centered on the growing of squash, corn, and beans for drying. Today’s menus are based on those foods.

Summer Vegetable Bake129 calories 6 g fat 2.4 g fiber 8 g protein 11 g carbs 33 mg Calcium  NB: The food values given above are for the egg-bake and fruit only, not the optional hot beveragePB GF  Corn, beans, and tomatoes are native American foods and they find themselves to be right at home in this breakfast.

1 two-oz egg ¼ cup corn-black bean-tomato salad  pinch of chili pepper 2 oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the egg with the chili pepper. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray and put the corn salad into it. Pour the egg on top and bake for 12-15 minutes. Plate with the melon for a taste of Meso-America.

3 Sisters Stew: vegetarian version: 211 calories 3 g fat 9 g fiber 8 g protein 41.4 g carbs 71 mg Calcium  meat version: 280 calories 5 g fat 11 g fiber 20 g protein 41.4 g carbs 81 mg Calcium  PB GF  The author of this recipe, Alex Aguilera, based it on a classic Chilean dish, but First Nations people all over temperate North, Central, and South America would recognize the ingredients of this stew. Turkey was a common food of early Americans and can be added if you wish.  HINT: this recipe makes 4.5 cups of stew. One serving = 1 cup. Very filling.

¾#/12 oz butternut squash 2 c corn kernelsPeel, seed squash and cut as 1” cubes. Put vegetables in pan with water to cover. Add a lid and simmer until squash is just tender, ~10 mins.
9 oz kidney beans, cannedDrain and rinse beans, and add to the pot. Cook until beans are hot.
Put 1½ cups stew in a food processor or blender, along with some of the liquid. Puree, then return to pot to keep warm.
½ Tbsp canola oil
½ c onion
½ red bell pepper
½ green bell pepper
Coarsley chop onion and peppers. Heat oil in a large skillet. Add onion and bell peppers, and cook over moderate heat, stirring sometimes, until softened, 8 minutes.
½ tsp cumin, seeds or ground ½ tsp oregano
½ tsp crushed red pepper salt & pepper
Add seasonings to vegetables in the skillet. Cook, stirring, ~4 minutes until fragrant. Stir into the stew and season with salt and pepper. Adjust seasonings to your preference.Serve 1 cup per person, freezing the remainder.
Optional per serving: 1½ oz turkey dark meatIf turkey is raw, add it to the previous step.
If turkey is cooked, add it now and heat stew to warm the meat.

James Whitcomb Riley

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

 …the air’s so appetizin’; and the landscape through the haze
Of a crisp and sunny morning of the airly autumn days
Is a pictur’ that no painter has the colorin’ to mock—
When the frost is on the punkin and the fodder’s in the shock.

James Whitcomb Riley wrote those words in his poem When the Frost is on the Punkin. Although my poetry-loving mother disdained Riley’s work, this one struck a chord with me: the Fall of the year; the brilliant foliage; the cool days; the feeling of satisfaction when the ‘harvest’ is in and the pantry is stocked for winter. I have that feeling every Autumn. Riley was born and raised in Indiana. He had trouble in school and finally finished 8th grade at age 16 [some sources say age 20], yet he had a knack for rhyming which he put to use as a sign-painter. A stint as a snake-oil salesman in a traveling show taught him how to read a crowd and how to pitch to everyday people. In his heart, he wanted to be a poet and to be acclaimed nationally, like his idol Henry Wadsworth Longfellow. Riley sent poems to local newspapers, which were published, and he sent them to Longfellow, too. The great poet sent a letter of encouragement to Riley, which he took as an endorsement. But it wasn’t enough. Since Riley liked to write in dialect, as seen in the above quotation, his work was dismissed as merely ‘regional’ and sentimental, not on a par with the great poets of the East Coast. Yet he wrote more and more, and participated in poetry-reading tours around the country in the 1880s. There his down-home dialect and ability to play to the audience paid off. In the 1890s, Riley was a best-selling author, hailed as the “Hoosier Poet” [a Hoosier is a native of Indiana] and the ‘Children’s Poet.’ But it wasn’t enough. His alcoholism deepened as he battled the demon who told him that he wasn’t any good. There is a Riley Festival every year in Indiana, and he has been credited with the formation of a Midwest Cultural Identity. And every October, I recite his Little Orphant Annie.

For JW Riley’s birthday on October 7, some foods for Fall featuring seasonal vegetables: pumpkin and corn. Corn is the ‘fodder in the shock’. Enjoy them while the frost is on the punkin’. Read one of his poems to a child.

10-Grain Pumpkin Pudding: 175 calories 2 g fat 5 g fiber 8 g protein 32.6 g carbs [26.6 g Complex] 83 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  The delicious, nutty grains in the cereal seemed to called out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix  ¾ cup water 1 Tbsp ricotta cheese, reduced fat 1 Tbsp pumpkin puree, canned or fresh 1 tsp maple syrup nutmeg + cinnamon   Optional garnish: ½ oz raspberries, fresh or frozen [7 calories] Optional garnish: 1 Tbsp pecans, chopped [49 caloriesOptional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Cook the cereal with the water for about 8 minutes on the stove.  HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin.  HINT: you could get this all done and put it in the ‘fridge until morning. Brew the optional beverages. or not. Microwave the ramekin for no more than 1 minute. Plate with the fruit and optional pecans on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Australian Chicken-Corn Soup: 198 calories 3 g fat 1 g fiber 12 g protein 20 g carbs [6.5 g Complex] 9 mg Calcium  PB GF  This remarkable version of a Chinese soup is found in the “Australian Women’s Weekly’s” Chinese Cooking Class book. From such an easy preparation comes a wonderful, complex flavor. HINT: this recipe makes four cups of soup. One serving = one cup.

1 liter water 
1 pound raw chicken – meat and bones
1.25 cm piece ginger = small knob
½ onion, peeled and quartered 2 peppercorns
2 sprigs parsley ½ tsp salt –OR-3.5 c. chick stock + ginger knob + salt + 2 peppercorns
Put chicken or chicken pieces into saucepan and add water, peppercorns, peeled and sliced ginger, onion, parsley and salt. Bring to boil over medium heat and skim well to remove any scum; reduce heat and simmer gently, covered, for one and a half hours. Remove any scum from top of stock. Strain and reserve three and a half cups of the stock.-OR-Simmer premade stock, ginger knob, salt and peppercorns covered for 30 mins. Strain.
3.5 cups stock
240 g creamed corn, canned 
1 stock cube= 1 tsp dry bouillon grains ¼ tsp dry ginger powder
2.5 chopped fresh scallions
pepper to taste
½ tsp sesame oil
Combine everything in a large saucepan. Bring to boil. Take off heat and taste for salt.
2 Tbsp cornstarch
2 Tbsp water
Make a smooth paste of cornflour + water; add to soup while stirring. Put back on heat and stir until soup boils and thickens. Reduce heat, simmer for 1 min.
1 egg white
1 Tbsp water 
2 tsp soy sauce
Beat egg white and water lightly. Add to soup in a thin stream, while stirring well. Add soy sauce. Taste for seasoning.
1 slice ham = 1 oz, thinly sliced
½ cup chicken chopped scallion/chives/spinach leaves
Shred meats finely, add to soup and heat gently. To serve, top with extra chopped scallions or chives or baby spinach leaves.

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

1 two-oz eggfour bannock 
corn-tomato-black bean salad
https://wordpress.com/post/fastingme.com/15381
smoked salmon
crushed red pepper flakesapplesauce
cantaloup melonlow-fat vanilla yogurt
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

butternut squash + corn kernelspotato + skim milk + leek + butter
canned kidney beans + canola oilground mace + egg white + broccoli
red + green sweet bell peppercauliflower + Cheddar cheese + cabbage
ground cumin + oregano + paprikasalad greens + tomato + vinaigrette
Sparkling waterSparkling water

Comparing Plans: Plant-Based Diet

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

What is a Plant-Based Diet? Some say it is the healthiest way to eat. Close to the ground, low on the trophic scale, this way of eating does not mean that you become a vegan or vegetarian. One way to picture it is that any meal, as well as an average of meals for a week, features more plant products than animal products. When I look at a recipe to decide if I can code it “PB” [meaning plant-based], I consider the mass [‘weight’ to you non-science types] of the animal ingredients compared to the plant ingredients. If all the plants out-mass the meat/eggs/fish, then I’ll call it plant-based. You might wonder if you should include some of the new meat-substitutes for this diet. I’d say no: some of them are very high in fat. One way to get more plants into your diet is to challenge yourself to 30-Per-Week. To see how well this way of eating parallels the Fast Diet, view the chart. There are many PB meals in the Archives.

Is this food allowed on this diet…Plant-based On Fast Days
Fatty Animal protein: beef, lamb, porkNoYes
Lean Animal protein: chicken, turkey~2 sv/weekYes, preferred
Eggs Up to 3/ week Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: rice, wheat products, pasta, cereal grains Yesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYesYes 
Seafood protein, especially with Omega-3 fats~2 sv/weekYes 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt A few times/weekSome 
Vegetable oils: olive, canolaIn moderationin moderation
Animal fat: butterNo in moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat Not muchNo 
Protein plant-basedYes. lots 
Higher fiberYes Yes
Daily Carb intakeNot a factorKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNONot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days

Our plant-based breakfast has only 1.5 eggs [that’s 2.7 oz — well within the limit] and as much vegetables and fruit as egg. The dinner has a ‘garnish’ of meat and many-times-more vegetables and rice. Both recipes are a good introduction to a diet of less meat and more vegetables.

Basquaise Sauce ScrOmelette: 153 calories 8.4 g fat 1.5 g fiber 10 g protein 8 g carbs [7 g Complex] 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Basquaise Sauce takes eggs to a new level and it is so easy to use if you already have a batch in the refrigerator or freezer.

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.   2 rounded Tablespoons Basquaise Sauce  1 oz pear OR ¼ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a non-stick saute pan which has been spritzed with non-stick spray. Whisk the eggs with salt and pepper to taste and 1 Tbsp of the Basquaise Sauce. Pour into the pan. As the eggs just begin to set, spread remaining Basquaise Sauce over the egg. Leave the omelette flat or fold and continue cooking to your liking. Plate with the fruit and serve the beverage of your choice. Have a spicy day.

Tandoori Chicken and Vegetables: 265 calories 5 g fat 9 g fiber 20 g protein 32.6 g carbs 99.5 mg Calcium PB GF  TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/quarter cup

2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli florets 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed  2 oz carrots, sliced ¼” thick or use ‘baby carrots’ cut in quarters ¼ cup brown rice, cooked ¼ c tandoori sauce, store-bought 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

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

1.5 two-oz eggs70-calorie whole-grain bread 
bell pepper + black olivessmoked salmon + whipped cream cheese
goat cheese/chèvre cucumber or Swedish Cucumber Salad
strawberriesstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Mediterranean Vegetables https://wordpress.com/post/fastingme.com/10035 cold roast beef + pickled beets
garbanzo beans/chickpeascornichons or dill pickles
shrimpDijon mustard
Camargue red ricesourdough rye bread
Sparkling waterSparkling water

Hometown Heroine: Queenstown

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

Laura Ingersoll was born on September 13, 1775 in Great Barrington, Massachusetts. Her father was a patriot who fought for the American cause in the Revolution against Britain. Who is this woman and why do these mundane facts matter? The Ingersoll family moved to the Niagra Peninsula of Ontario, where Laura married a Canadian named Peter Secord. The marriage caused Laura to side with the Canadians = British when the War of 1812 started, especially since her husband was wounded fighting the Americans at the Battle of Queenstown. “Who is this woman???” you demand. After losing at Queenstown, the Americans still tried to occupy Canadian lands along their border. [Remember: the US was not fighting Canada. Attacking Canada was a proxy for Britain.] Somehow, on June 21, 1813, Laura heard Americans planning to attack an English stronghold at a town called Beaver Dams. Thinking to warn Lt. James FitzGibbon of the plans, she set out to walk to his fort. According to her account, Laura walked through trackless forest, fording four rivers before arriving at the British fort after dawn — or was it after dark?. During her “20 mile walk” she had evaded sentries and been ‘abducted’ by First Nations scouts who escorted her the last part of the way. She told of the impending attack. Two days later, American troops were ambushed on the road and defeated by First Nations fighters and English soldiers. Laura Secord had saved the day! At least that’s what the history books say.** FitzGibbon never mentioned her in his dispatches. Multiple times, Laura, her husband, and her son petitioned the Province for a pension to reward her deed. No go. After the war was over, when either neither side won or they both just stopped fighting, Secord was held up as a hero and her story was embellished with many folksy touches. [My Canadian friends contend that Canada defeated the US in the War! Umm. No.] At long last, during a State Visit in 1860, Edward, Prince of Wales, heard about Laura and he sent her 100 Pounds Stirling [$255 USD/$325 CAD as reward. 100 years after her walk, a chocolatier in Toronto began selling his wares under the name “Laura Secord.” There’s fame for you. **I am not denying that Laura Secord made a difficult trek for the purpose of warning the British. The real story is so different from the myth-making of later writers that it is risible. The Parson Weems Effect took her story and ran with it. We know how she got to the fort on June 22, but I want to know how she returned home….

Laura Ingersoll Secord was born in English-held North America, and aided the English in 1813, so we will have a very English breakfast. Our dinner includes Canadian ingredients and was designed for a Canadian friend.

Toad in the Hole: 157 calories 1.4 g fat 2 g fiber 9 g protein 50 g carbs [8.5 g Complex] 28 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary CookbookHINT: make the batter the night before to save time in the morning.

Y. Pudd batter: one 2-oz egg ½ cup white whole wheat flour ½ tsp salt ½ cup fat-free milk Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup of the batter per person. HINT: The remainder can be frozen in 1 cup or ¼ cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

To prepare the breakfast: 1 chicken breakfast sausage [@ 50 cal/link] ¼ cup Yorkshire Pudding batter, well beaten [prepare the batter the night before and refrigerate] 2 oz pear or apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Heat the oven/toaster oven to 425F. Cook the sausage, using a bit of water in the bottom of the pan since the sausage will render no fat. Pour out any remaining water from cooking the sausage. Spritz 5 holes of a mini-muffin pan with non-stick spray. Dice the sausage or slice into 20 pieces, and put four bits of sausage in each muffin hole. Beat the batter until it is foamy, adding crumbled sage. Pour the batter into the pan over the sausage bits. Pop the pan into the oven for 15 minutes. Slice the fruit, prepare optional beverage, and settle down to a quickly-prepared, fun-to-eat meal.

Lillian’s Dinner: 300 calories 4 g fat 9 g fiber 34 g protein 33 g carbs 94 mg Calcium   PB GF  Here is a meal that I designed for Canadian Friend Lillian P. P. when she flirted with the idea of Fasting. The vegetables would be from her garden, of course. A very simple meal with lots of food. TIP: You could cut the cod down to 4 ounces and the garbanzoes to 1/3 cup if you lack a large appetite.

5 oz cod fillet 2 oz beets, sliced or diced 2 oz carrots, cut as coins 2/3 cup garbanzoes

Bake the cod for 10 minutes at 400F OR pan-fry it on a cast iron skillet for 4 minutes per side. Cook the beets and carrots separately by boiling. Serve the garbanzoes warm or at room temperature.

Anne de Bretagne

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

Brittany/Bretagne has long been a land apart. In the Neolithic, people constructed menhirs and the remarkable field of Standing Stones at Carnac. Once, it was called Armorica — a name that shows up in the North-Central coast being called “Cotes d’Armor.” Despite the 56 BCE Roman invasion, the native people still clung to their local language. Next came Celtic people from England, displaced by the incoming Angles and Saxons from Germany. This solidified the affinity between the Bretons and their neighbors across the English Channel in Cornwall — some place-names and the languages are similar. The Frankish Empire rolled over the land, creating the early nation of France, but as the centuries turned, Bretons had their own government, language, coinage, and were exempted from the onerous Salt Tax because they harvested that precious commodity near Guerande. Perhaps this is why the Bretons prefer their butter to be salted. Brittany was a [mostly] independent Duchy from the 900s, governed by an hereditary nobility. Until 1514. The only heir to Duke Francois II was his daughter Anne de Bretagne. She had been engaged many times, but now the duchy was in the hands of a 14-year-old girl, making her a pawn in the game of thrones. The prior King of France had declared during negotiations with her father that the French king should have a say in whom Anne married. So King Charles VIII married her himself in 1491, when she was 15 and he was 20. They were happy together, but had no surviving children at the time of his death in 1498. Anne, age 22, returned to Brittany as Duchess, but of course she had to marry again. The next king of France was her cousin-in-law, Louis XII, which made Anne Queen of France for the second time. Their’s was also a happy union, producing two daughters. Anne was an accomplished administrator, patroness of the arts, and an avid reader. She scribed and read official documents to her unlettered husbands. Had she lived past the complication of her last childbirth in 1514, who knows what mark she would have made in history. Upon her death, her daughter Claude married the future king, Francois I, forever joining Brittany to the nation of France.

Every Breton will tell you that the ‘crepe’ began in Brittany — a fact hotly disputed in Normandy. In Brittany itself, there is discord about the name: in the North and West of the region, they are called ‘galettes,’ while everywhere else they are ‘crepes.’ I use galette to designate the savory ones made of buckwheat, whereas I call the sweet dessert ones ‘crepes.’ Both our breakfast and our dinner today involve galettes. Not at all difficult to prepare at home.

Egg-Mushroom Galette/Crepe: 153 calories 6 g fat 2 g fiber 9 g protein 17 g carbs [11.3 g Complex] 39 mg Calcium NB: The food values given above are for the egg crepe and fruit only, not the optional beverages.  PB  This is yummy and very filling. The eggs are creamy, the mushrooms are earthy, and the crepe is nutty. 

1 galette/savory crepe   one 2-oz egg  1 oz mushrooms, chopped  1 Tbsp chives, chopped 1 tsp thyme generous dash of granulated garlic 1 oz raspberry OR strawberry  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the crepe. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn eggs out on the crepe and fold the galette over the egg. Plate the fruit. Sip your beverages and have a very fine day.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium   PB  Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home.  NB: It is easier/quicker if you prepare the galettes/crepes in advance.

This is really yummy!

2 buckwheat galettes/crepes   ½ cup Leek & Bacon Filling ** 2 oz fresh tomato, diced and seasoned with basil or thyme + salt

**Leek & Bacon Filling:  Makes 1½ cups  Excellent in galettes and mixed with eggs. 2 oz American streaky bacon, uncured 3 cups leeks, cleaned and sliced cross-ways 1 clove garlic, chopped ¼ c Gruyere 2 tsp mayonnaise Saute the bacon until it is almost crisp. Remove from the pan, blot, and slice cross-ways. Saute the leek and garlic in the pan with the bacon fat until the leeks are limp. Take off heat and immediately stir in the cheese and mayonnaise. Ready to use

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven. Delicious!

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

1 two-oz egg1.5 two-oz eggs 
pear OR appleBasquaise Sauce
Yorkshire Pudding batterblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

5 oz cod filletchicken breast meat + zucchini + eggplant
fresh beetsbroccoli + bell peppers + carrots
carrotplain yogurt + brown rice
garbanzo beans tandoori sauce, purchased: 1/2 cup = 140 calories
Sparkling waterSparkling water

The Canaries

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

The Canary Islands lie off the NW shoulder of Africa, 71 miles out to sea. They were first settled in pre-history by unknown people, perhaps fisherman blown off course. The Romans, venturing beyond the Pillars of Hercules, arrived in the 1st century CE and found ruins built by previous settlers. They also found lots of ‘dogs of great size.’ Pliny said that the islands were thus named “Island of Dogs,” or “Canariae Insulae.” Berbers from Morocco called on the islands in 999 CE, but departed. When the Spaniards came in the 1400s, they found a native population living a stone-age life. Eventually the eight islands became the last port of call for Spanish ships headed across the Atlantic or down the coast of Africa. Columbus stopped there on September 6 before sailing West to ‘the Indies.’ Spanish sailors took as pets the little yellow birds that lived on the islands, calling them “canaries.” Back in Europe, the Canary Birds were bred for color and singing ability, and they became the status pet of the rich and famous. In the 1800s, the birds were a fad pet for the masses. Around 1913, John Scott Haldane proposed that small mammals or birds could detect deadly Carbon Monoxide gasses in the air of coal mines. The small animals would sicken or die when the air quality was degraded by undetectable toxic gasses, hence the ‘canary in the coal mine’ as an early-warning system. Today the islands are an autonomous region of Spain. Although the indigenous Guanche language is extinct, Silbo Gomero, a whistled communication method of the Island La Gomera, is being taught in some schools.

The Romans would have recognized the ingredients of our breakfast, and the dinner reflects the tastes of Morocco.

Roman Breakfast: 149 calories 3 g fat 3 g fiber 9 g protein 28 g carbs [21 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  Though my Roman Breakfast is not the morning meal, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1st century BCE. The meal is satisfying and flavorful. Try it.

1 Pan Muffin** OR 0.75 oz whole wheat bread 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz]   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]

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine.  HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium 1 cup Bob’s Red Mill 10-grain hot cereal mix  1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 1/3 cup sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake/pan muffin.  [use 4 Tbsp batter to bake in a muffin tin for Slow Days]

Moroccan Tuna: 278 calories 1.4 g fat 7 g fiber 34 g protein 20.4 g carbs  129 mg Calcium  PB GF  Moroccan spice blend can really add zest to a simple meal. 

4 oz tuna steak [frozen tuna steaks at the supermarket are good]  Moroccan spice blend  or ground cumin or mint 1/3 cup white beans, rinsed and drained   1 slice preserved lemon OR 1 slice fresh lemon per person: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro AND  ½ of a clementine

Rub tuna generously on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all as pleases your eye.

Tomatoes

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

80,000 years ago, there was a wild plant in Ecuador, Solanum pimpinellifolium, which produced red fruits the size of a cherry. Seeds spread by animals/people traveled south and north, to Peru and Mesoamerica. By 7,000 years BP [Before Present as geologists say], there was a larger tomato being cultivated in Mexico, where they entered the local cuisine. Post Conquest, the Spanish took tomatoes and other local food plants back to Spain. Not so fast! European botanists recognized them to be members of the Nightshade Family, which they equated with poison. Not only were people leery of tomatoes, there was even the legend that tomatoes were the ‘Forbidden Fruit’ of the Garden of Eden, and you sure don’t want to eat that! By the mid 1500s, tomatoes were being grown as a curiosity in Italy and in 1694, the tomato had arrived as a recipe in a cookbook. In September of 1820, a local promoter of good agriculture, Col. Robert Gibbon Johnson, let it be known that he would eat tomatoes, Solanum lycopersicum, from his garden in Salem County, New Jersey, USA. A throng of locals showed up to watch him sicken and keel over in agony. He didn’t die, of course, and people accepted the tomato as a new addition to their cooking. Is there a cuisine between Latitude 45N and 45S that does not use tomatoes? I think not. Although some people associate nightshades with arthritis, the tomato is GOOD for you — high in Vitamin C, Potassium, and the antioxidant lycopene. The United States is the largest producer of tomatoes in the world and ‘Better Boy’ is one of the most popular in home gardens, while other gardeners opt for heirloom varieties.

It was not difficult to choose today’s meals. These tomato dishes are so good to eat that I do hope you will try them. Whenever tomatoes are ripe in your area, eat some fresh.

Tomato-Curry ScrOmelette: 148 calories 8 g fat 3 g fiber 11 g protein 9.5 g carbs [8 g Complex] 78 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  This delicious recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. Kenney-Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1½ oz strawberries dollop of plain, fat-free yogurt  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

Tomato Soup w/ Sandwich 289 calories 5 g fat 5.6 g fiber 16 g protein 30 g carbs 210 mg Calcium  PB GF  Comfort food can also be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 3 servings, so it is worth the time to make enough to freeze for later, rather than making a single serving.

Cook Soup: 1 tsp olive oil 2½ cups onions, chopped 1 cup carrot, thinly sliced 1 tsp fresh thyme or ¼ tsp dried thyme 3 cloves garlic, chopped black pepper 28-oz can whole tomatoes, coarsly chopped with juices 1¼ cup unsalted chicken or vegetable stock ¼ tsp salt

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add the tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich: 1 slice 70-calorie bread [such as Nature’s Own] ½-oz slice Swiss cheese from the deli ½ oz ham, 97% fat free

Cut the bread in half. Cut the cheese in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350F until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the top cheese becomes melted and might start to brown.

Finish Soup: 1 tsp ricotta or small-curd cottage cheese 1 tsp plain non-fat yogurt Puree the cooked soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

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

1 two-oz egg1 two-oz egg + mushrooms 
chives + thyme
1 buckwheat galette [savory crepe]
strawberry OR apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz tuna steak + Moroccan spice blend2 buckwheat galettes/savory crepes
white beans, canned leeks + bacon + garlic
preserved lemon OR fresh lemonGruyere cheese + mayonnaise
peas OR broccoli OR green beanscarrot + broccoli + cauliflower OR tomatoes
Sparkling waterSparkling water

The Bench on the Back Porch

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

In South-Central Pennsylvania, where my family originated, there is a traditional piece of furniture: a bench on the back porch. The fancier front porch faced the road or street in town. It might have comfortable rocking chairs on which to sit in the evening, watching the world go by and conversing. The more simple back porch was tucked into the ell of the house, facing the garden. Furniture there was more utilitarian and in my experience it included a wooden bench about 6′ long. The bench was painted and had been built by an earlier ancestor who had perhaps built the house. I like to imagine an ancestress, perhaps my great-grandmother Annie Ely Bertholet [1850-1919] or her mother-in-law Hannah Mattis Berthelot [1818-1853], coming out of her hot, dark kitchen in Oley on a summer day, to sit on the bench, with her back to the brick or stone wall of the house. Was she taking a coffee break? No, she would be pitting cherries in July and peaches in August, peeling apples in September. She would be shelling peas or stringing beans or shucking corn in season. Working, yes, but in a pleasant location where she could feel the breeze and enjoy the hummingbirds in the Trumpet Vine. My mother inherited the bench, using it to store cushions for the terrace furniture. And now the bench is mine. It lives inside and serves as a plant stand in the Sun Room during the winter. It is in retirement after many, many decades of service on the back porch.

The summertime ingredients for today’s meals can be shucked, pitted, peeled, and cut while sitting on the Bench.

Corn Scramble: 130 calories 7.6 g fat 1 g fiber 10 g protein 6 g carbs 44 mg Calcium   PB GF  If you enjoyed corn on the cob for dinner previously, and cut off some of the kernels, then that’s what goes into the eggs. What a fine late summer meal!

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.  2 Tbsp/ ½ oz cooked corn kernels 1 Tbsp chives    1 oz peach   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Put the corn and snipped chives into a non-stick pan spritzed with cooking spray for long enough to heat them. Whisk the eggs with salt and pepper then pour over the corn and scramble to your liking. Plate with the peach. If possible, enjoy your breakfast on the porch.

Minestrone Soup:  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 PB  GF [if you use GF pasta] This recipe can be doubled easily, and it is a fine dinner soup for a hot Summer day. Prepare it in the cool of the morning so it can be served in the evening.   

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 these ingredients as described, and put into a sauce pan together.
Cook over medium heat until onions begin to wilt. 
½ cup sweet 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 the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes



NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated 
salt and pepper to taste
Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for 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:

1 two-oz egg + 10%-fat cream1.5 two-oz eggs 
yellow curry powder + cooked brown riceyellow curry powder
smoked haddockfresh tomatoes
asparagus + nutmegstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

sole or perch fillets + scallionsolive oil + onion + garlic +canned whole tomatoes
96% fat-free ham, sliced at delicarrot + thyme + low-salt chicken/vegetable stock
70-calorie whole-grain bread1 slice 70-calorie whole-grain bread + Swiss cheese
Worcestershire sauce + carrots + beets 97% fat-free ham + ricotta + plain non-fat yogurt
Sparkling waterSparkling water