Eating your way to a slimmer body with the 5:2 diet

George Pullman

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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.

George M. Pullman, 1888. Artist Allen & Ginter. Photo by Heritage Art

To be a Pullman Porter in the late 1800s and early 1900s was a coveted occupation. These were the employees of the Pullman Palace Car Company, owned and operated by George Mortimer Pullman. He was born on March 3, 1831, in upstate New York. His father Lewis was a carpenter who developed a mechanism for lifting buildings up off their foundations. George attended school up to 4th Grade, and then went to work. The family moved so that Lewis could work on the Erie Canal moving houses that were in the path of the canal. When his father died, George took over the business. Pullman then went to Chicago. He worked raising buildings as the city streets were built up higher than the previous grade to avoid flooding. After a stint in the gold fields of Colorado — where he made money not from gold but from the miners — Pullman returned to Chicago with money and backers to fund his big idea — a rail car where people could sleep comfortably and eat well while they traveled. He built the Springfield and the Pioneer in 1863. When President Lincoln was assassinated, Pullman offered the use of one of his rail cars to transport the coffin and the family from Washington to Illinois. Orders soon followed for Pullman’s unique cars. They were luxurious, and railroad companies would lease them from Pullman’s company. The cars came equipped with a small army of employees, the Pullman Porters, who carried luggage, showed customers to their compartments, served the food, shined the shoes, and turned down the beds. Pullman hired only Black men, and Black women as maids to assist female travelers. His idea was that these employees had been trained as house slaves prior to the Civil War, and would know how to give good service. At its peak, Pullman employed 7,242 porters and maids, making him the largest employer of Blacks in the country. Train passengers called them all “George”, as if they were the property of Mr. Pullman. Although they were underpaid, being a Pullman Porter was the best job a formerly enslaved man could get, and they became the foundation of a Black middle class. Pullman became exceedingly wealthy, traveling on his private rail car with his family among his mansions in three states. He died in 1897, and when he was buried, his coffin was encased in three feet of concrete, to deter grave-robbers and others who might defile his final rest.

The food served in the Pullman dining car was as good as that served in the best hotels. Eggs were often on the menu for breakfast, and salmon could be ordered for dinner.

Shirred Egg: 147 calories… 8.5 g fat… 2 g fiber… 10 g protein… 10 g carbs… 106 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF – if using GF bread  I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. I still eat it because it tastes so good. Easy to serve to guests, as well.

++ One 2-oz egg ++++ 1 Tbsp half&half/whole milk ++++ salt & pepper to taste ++++ 1½ tsp Parmesan cheese ++++ half a slice of 70-calorie whole-grain bread, toasted ++++ 1 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] ++

Heat the toaster oven to 325 F. Spritz a 1-cup ramekin with cooking oil or spray. Break the egg into the cup, and pour the half&half on top. Sprinkle with cheese, add salt and pepper to taste. Bake for 12-15 minutes, then let sit 2-3 mins. Plate with the toast and fruit. Serve with your choice of beverages.

Salmon with Roasted Tomatoes: 269 calories… 9.6 g fat… 3 g fiber… 33.5 g protein… 10.5 g carbs… 93.6 mg Calcium…  PB GF One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Still a favorite. Quick and delicious.

++ 4 oz salmon ++++ 10 cherry tomatoes [5 oz] ++++ 1 Tbsp Parmesan cheese, grated ++++ 3 oz green beans or 2 oz sugar snap peas ++++ seasonings to taste ++

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Sprinkle with parmesan. Bake at 400F for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

Mayor of the Palace

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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 Franks originated in the lower Rhine River valley. From the 400s CE, they began to poke and prod at the Northern borders of the Roman Empire. Some of them moved into the Empire, some became soldiers. As the Romans’ power weakened, the Franks pushed harder, taking over northern Gaul by 500 CE. They were a flexible group, adopting some Roman ways and customs, and converting to the new Christian religion. One Roman custom that suited them was that of assigning one person to be in charge of a large household, especially that of the ruler. In latin, this person was the “major domus” [major domo in later times], to the Franks he was the “mayor of the palace”. We might think of this as the “estate manager”, but he was more than that. During times of children inheriting a throne, the Mayor of the Palace would be tutor, advisor, defender, and regent. And so their power grew — the power behind the throne. Pepin, son of Carloman, became a leading noble in Austrasia. By 613, he had enough clout that he and other nobles withdrew their support from their king, and gave it to a neighboring ruler. Ten years later, Pepin was named Mayor of the Palace at Austrasia under the child king, Dagobert I. He served for 11 years, and then retired. Pepin’s daughter married the son of the Bishop of Metz, starting a noble dynasty. After Dagobert’s death, Pepin returned as Mayor of the Palace in 639, and no doubt people were glad. He was appreciated as a good ruler who wisely negotiated inheritance disputes, kept the clergy honest, and treated people fairly. He died on February 27, 640, and was so venerated that he was called a saint [although not officially]. Pepin’s feast day is February 21. His grandson became Pepin of Herestal, founder of Carolingian line of kings, and ancestor of Charlemagne.

The Franks grew leeks and cabbages. Like all Northerners, they would have smoked fish to preserve it. They enjoyed chicken and wine, which they learned from the Romans. Many meals, such as Spumeum, were borrowed directly from the Empire. Our meals incorporate those elements.

Leek & Smoked Salmon ScrOmelette: 149 calories… 8.6 g fat… 0.7 g fiber… 11 g protein… 7 g carbs… 57 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This classic flavor combination makes for a superb breakfast.

++ 1½ two-ounce eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week. ++++ ½ oz smoked salmon ++++ ¾ oz leeks, sliced thinly ++++ dill ++++ salt + pepper ++++ 1 oz applesauce or apple OR blueberries ++++  Optional: 1 tsp light sour cream per serving [adds 4 calories] ++++ 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 hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with salt + pepper, then pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Spumeum: 285 calories…4 g fat…4.6 g fiber…26 g protein…45.5 g carbs…60.5 mg Calcium PB GF– if using GF bread or omitting  A dish that was popular at the court of the Merovingians, this originated with the Romans – as you might guess from the name, which comes from the latin word for ‘foamy’. The idea for this meal, and the suggested ingredients, are from medievalists.net.

Oops! Forgot to put the bread in the bowl!

++ 3 oz ground chicken thigh meat ++++ 1 tsp honey ++++ 2 Tbsp/1 fl oz white wine ++++ 2 Tbsp/1 fl oz egg white ++++ 2 Tbsp white whole wheat flour ++++ 2 oz cabbage, shredded ++++ herb savory ++++ 0.8 oz whole-grain artisan bread ++  optional: Thai fish sauce

Start by putting the cabbage in a little water over low heat to cook. Stir the honey and wine into the meat, along with 1 Tbsp flour. Put a saute pan with salted water on the stove to heat. Whip the egg whites to soft peaks, then fold in 1 Tbsp flour. Fold the whites into the meat mixture, season with salt and herb savory. When the water is simmering, place two oval mounds of the meat ‘mousse’ into the water. Cover and poach until the meat is cooked through. By now the cabbage will be soft, so take it off heat and salt it. Plate the Spumeum, surrounded by cabbage. Dust with more savory. If you wish, add a dash of Thai fish sauce – which is identical to the Roman’s favorite seasoning called garum.

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

1 two-oz egg = US largewhole-grain pita bread + olive oil
apple or strawberries + Parmesan cheesesalad greens or fresh spinach
70-calorie whole grain breadanchovy + red wine vinegar
1/2 & 1/2 or blend creamchickpeas + smoked herring
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz salmondried tortellini — cheese or spinach
Parmesan cheesegarlic + tomato + lemon juice
cherry tomatoesBlack/Tuscan kale + olive oil
green beans or sugar snap peasParmesan cheese + red pepper flakes
Sparkling waterSparkling water

Charles Le Brun

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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.

Charles Le Brun was born on February 24, 1619, and greatness ensued. His father, a successful sculpture, put him in art school at an early age and when he was 11, his talent earned him a spot in the studio of Simon Vouet, Painter to the King. At age 15, Charles’ work caught the eye of Cardinal Richelieu who sent him to Rome to study. When Le Brun returned, he received commissions from the most influential men of the time. Le Brun helped to found the French Royal Academy of Painting and Sculpture, and the Academy of France at Rome. In 1662, the French Crown took over the tapestry factory of Gobelins, and Le Brun was installed as Director. Under his leadership, not only tapestries but furniture, upholstery fabric, and decorative items were designed and made for use at the Palace of Versailles. His artistic vision defined the French Baroque through the Louis XIV Style. The king was so impressed by Le Brun that he hailed him a the foremost painter in France. The artist, who preferred large historical paintings that told a story, covered the walls of the palace with classical scenes, but his portraits and altarpieces show his talent as well. When his greatest champion at the court, Jean-Baptiste Colbert, died, Le Brun’s star faded. He became depressed and left the court. He died at the Gobelins factory in 1690. Single-handedly, Le Brun’s work embodied the elegance and grandeur of the French Royal Court. No one could have done it better.

Our breakfast is kingly in its use of pate or foil gras, and the oranges could have come from King Louis’ own orange grove. The dinner is very French, from the waters of the West Coast.

Saint Denis Bake: 121 calories… 3.5 g fat… 1.5 g fiber… 10 g protein… 7.4 g carbs… 46 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF James Beard provided the recipe, the famous church north of Paris provided the name. Sumptious.

++ 1 two-oz egg ++++ 1 Tbsp scallion or leek, chopped ++++ ¼ oz mushroom, chopped ++++ ½ clove garlic, chopped ++++ ¼ oz 3% fat ham, chopped ++++ ¼ oz chicken liver pate ++++ 1 Tbsp parsley, chopped ++++ 1 oz orange slices OR 2 oz strawberries ++++  Optional: blackish coffee[53 calories] or blackish tea or  mocha cafe au lait  [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Put the chopped vegetables and ham into a non-stick pan which has been sprayed with cooking spray or oil. Stir-fry over medium heat until the scallion and garlic are limp and the mushroom liquid has evaporated. Cool a bit, then stir in the liver pate and the parsley. Whisk the egg with the cooked mixture, add salt and pepper, and scrape into an oven-safe dish or ramekin which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and have a royal breakfast.

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

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

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

Saint Cross

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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.

Henri de Blois was born in 1699, 33 years after his grandfather William invaded England and conquered it. Henri was destined for the Church and became the Bishop of Winchester at age 28. One day, he took a walk in the water meadows along the River Itchen. He must have been deep in thought because he eventually realized that he was far from home, without food or drink. From nowhere, a milkmaid appeared with her buckets full of milk. Henri drank his fill of milk, and later ascribed the incident to a miraculous intervention by none other than the Virgin Mary herself. Inspired by this act of charity, he vowed to help the poor. He rebuilt a ruined church building along the Itchen and set up the Almshouse of Saint Cross in 1132. It stands beside the river, a walled enclave with a church, hall, porter’s lodge, Master’s quarters, and living spaces for 13 men. The original inhabitants were too frail to work, so they were provided with apartments and served three meals a day in the hall. When one died, another was chosen to replace him. In addition, 100 men would be given food at the gate each day. Pilgrims walking from Reading to Southhampton on Saint James’ Way/the Camino Ingles or on the way to Canterbury could stop at Saint Cross for lodging and the ‘Wayfarers’ Dole’ — bread and ale. Since the men at Saint Cross were not part of a religious order, the property was spared during the Reformation and subsequent religious wars in England. The Hospital of Saint Cross and Almshouse of Noble Poverty still stands. Today it houses 25 older men who apply for residency. They attend Matins every day and then live their lives within and without the walls of this beautiful, tranquil place. The church is a gem of Transitional Norman architecture. The Porteress will still portion out your Dole, and the Master will bless pilgrims on their way.

Saint Cross on the Itchen.
The Porteress doles out hospitality.
At left, the Master greets visitors.

The breakfast today might have been served at the Almshouse or even in Henri’s family’s native Normandy. The dinner is a hearty comfort food of Old England. All the ingredients might be grown by the Staff Farmer at Saint Cross in the modern era.

Chevre/Spinach ScrOmelette: 149 calories… 9 g fat… 1.4 g fiber… 12 g protein… 6 g carbs… 116 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Unbelievable how delicious this is! 

++ 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 chevre cheese ++++ 3 Tbsp cooked spinach [HINT: I try to keep a small container of cooked spinach in the freezer]++++ pinch lemon-dill seasonings ++++ salt + pepper ++++ 2 oz apple OR applesauce, unsweetened ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast.

Cottage Pie: 219 calories… 7 g fat… 2 g fiber… 22 g protein… 15 g carbs… 35 mg Calcium… GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

++ 1 cup roast beef, ground or minced ++++ 1 two-oz egg, separated++++ ½ cup mashed potatoes ++++ ½ cup mashed cauliflower ++++ ½ cup beef gravy, as fat free as you can make it ++++  per serving: 2 oz Summer squash OR 2 oz peas OR 1 cup lettuce + 1 oz tomatoes + ½ tsp olive oil + ½ tsp lemon juice ++

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the egg white until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.
 
Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg = US large1.5 two-oz eggs 
scallion + mushroomdill weed + smoked salmon
garlic + 3%-fat ham + parsleyleek + apple or pear
chicken liver pate + strawberrieslight sour cream, optional
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz mackerel per servingchicken breast meat, cooked
tomatoes + leeks2 egg whites + honey
grainy mustardwhite wine
oregano + corianderchicken stock + cabbage
Sparkling waterSparkling water

Giordano Bruno

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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. Welcome to the Fasting Lifestyle!

Filippo Bruno was born in Nolo, Italy in 1548. For the son of a soldier, he received a good local education, learning the science of Aristotle and the art of memory. At age 15, he entered a Dominican convent and eventually became a priest. He took the religious name Giordano. Bruno seems to have had his own ideas about religion, which were not always compatible with those of the Catholic Church. He left the Dominicans which earned him an excommunication, and began to travel about Europe, seeking a profes-sorship. Instead, he was often employed by local rulers to teach memory skills. In Geneva, he became a Calvinist, but was excommunicated by them for criticizing their leader. A move to France took Bruno to Toulouse then Paris. A stay in England saw him as a member of the court of Elizabeth I. In Germany, Bruno became a professor at a Lutheran university, but was excommunicated by them for suspected heresy. Next stop, the court at Prague, where he rubbed shoulders with Tycho Brahe and Johannes Kepler and learned of their new cosmological theories. Along the way, Bruno published pamphlets, comedies, books, and lectures. After many years of avoiding Italy, for fear of the Inquisition, he returned under the patronage of a Venetian noble. Unfortunately, the nobleman became dissatisfied with Bruno’s memory instruction and turned him in to the authorities. Seven years of trial proceedings in Rome lead to a conviction of heresy: for attacking church doctrine and for supporting the idea of a solar system that was not centered on the Earth. Giordano Bruno was burned at the stake on February 17, 1600. Some say he was a martyr to the ‘war’ between science and religion. Others say that he rubbed too many people the wrong way.

Our meals have an Italian flavor, breakfast and dinner. None of our foods are cooked over an open flame.

Spinach Frittata: ..131 calories… 7 g fat… 2 g fiber… 11 g protein… 6.6 g carbs… 127 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. – PB GF – Whether it is breakfast or dinner, Spinach Fritatta checks off all the boxes.

++ 1 two-oz egg ++++ 3 Tbsp spinach, cooked, squeezed and chopped ++++ 1 Tbsp cottage cheese ++++ 1/8 oz [2 Tbsp] chopped scallions, white or green parts ++++ ¼ oz Manchego OR Cheddar cheese, grated ++++ dash of grated nutmeg ++++ dash of granulated garlic ++++ 2 oz strawberries ++++ Optional:  blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5-6 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Cook the spinach, drain it, and squeeze it in your hands to remove excess water.  [TIP: save the drained water for cooking vegetables or pasta] Chop the spinach and mix with scallions, both cheeses, nutmeg, and garlic. Lightly spray a baking dish with oil or non-stick spray. Pour the vegetable-cheese mixture into the dish and arrange so it is evenly distributed. Whisk the egg and pour over the mixture. Bake at 350F for 15 minutes. Plate with the berries and pour the beverages.

Fish Parmigiana: 279 calories… 8 g fat… 5 g fiber … 31.5 g protein… 17.4 g carbs… 337 mg Calcium…  PB Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

++ 2 Tbsp white whole wheat flour ++++ 1 egg white + a little water ++++ 3 Tbsp fresh bread crumbs ++++ 1 Tbsp Parmesan cheese, grated ++++ 3 oz firm white fish filets, such as tilapia ++++ ¼ cup crushed tomatoes ++++ 1 tsp capers ++++ lemon zest ++ basil leaves ++++ 1 oz mozzerella cheese, grated or sliced ++++ 3 oz green beans ++

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, then roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheese is bubbly and golden. Plate with green beans for a delicious night en Italia.

Malthus and his Theory

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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.

Was Thomas Robert Malthus a philosopher or an economist? Was he a sociologist or an environmentalist? Was he he a pessimist or a realist? Born on February 13, 1766, he grew up in a large family. Unhindered by a cleft palate and a speech impediment, Malthus trained at Cambridge in mathematics and then became a clergyman and a professor. His field of endeavor was described as ‘political economist’ — a new term for a professorship. Initially, Malthus was in favor of moves that aided the poor, such as the Poor Laws. He had a change of mind by 1798, when he published his “An Essay on the Principle of Population“, a refutation of his father’s optimism that conditions for people in the world would improve over time. Malthus’ research lead to his dire prediction that if unchecked, population growth would outstrip food production, causing famines. He knew that wars and disease would reduce population, but not enough. In contradiction of his Christian beliefs, Malthus proposed that people should marry later, use birth control, and that poor people especially should use any means to curb their birth rate. He was distressed by the lot of the poor and proposed that if they were helped economically, they would go on to produce more children which would exacerbate their poverty. Malthus was fascinated by facts and figures, and the more data he collected, the more he doubled down on his ideas. His writings made a big impact on English society, and they were much-debated. The idea of impending global famines resurfaced in Paul and Annie Howard Erlich’s 1968 best-seller The Population Bomb, causing college students to take a pledge to limit their offspring to only two. Was Malthus correct? Production of food is not the problem, it is the distribution. Aiding the poor does not make them lazy. Improved education for all and economic opportunities for women will help to bring down the birth-rate. Curiously, many countries today have falling births and aging populations, yet poverty persists. Where will this all end?

Fearing that humans would multiply like the Biblical ‘loaves and fishes’, Malthus developed his socio-economic theories to prevent wide-spread famines. That settles breakfast. One way that modern nutritionists propose to feed more people is to eat a more plant-based diet, of which our dinner is a prime example.

Loaves & Fishes: 146 calories… 3 g fat… 2.5 g fiber… 12.4 g protein… 18 g carbs… 89 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. From the New Testament come descriptions of people eating bread and fish for breakfast and dinner. Try this for a change of routine. For authenticity, the fish should be charcoal-grilled, but that doesn’t work in my kitchen.

NB: I added some small Romaine lettuce leaves for color.

++ 2 oz smelts, boned, heads and fins removed ++++ 1½ tsp za’atar ++++ 2 tsp sumac powder ++++ 1.6 oz gozleme bread** ++++ 2 deglet noor dates ++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [75 calories] ++

Remove the heads, fins, and backbone from the smelts. Open them up and lay them flat on a cutting board. Combine the sumac and za’atar thoroughly and sprinkle half of it on the fish. Turn the fish over and sprinkle with the remaining spices. Heat a heavy skillet and spray it with cooking spray. Cook the fish on both sides until done. Plate with the bread and dates, and time-travel back to 32 CE on the shores of Galilee.

**Gozlema Bread makes six 1.6 oz flat-breads  1 of 6 sv = 26 calories… 0 g fat… 1 g fiber… 1.4 g protein… 5 g carbs… 20 mg Calcium…

1¼ c white whole wheat flour ++++ ½ tsp saltMix in a 1-Qt-sized bowl. 
¼ c water ++++ ¼ c plain yogurtCombine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
Divide into 6 equal pieces. On a floured surface, roll into flat breads. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

Red & Green Shakshuka: 220 calories… 10.6 g fat… 5 g fiber… 11.6 g protein… 17 g carbs… 207 mg Calcium…  PB GF There is Red Shakshuka. There is Green Shakshuka. And here we have the happy combination.

++ ½ tsp oil ++++ ¼ c onion, chopped ++++ 3 Tbsp chopped celery ++++ 1 clove garlic, chopped ++++ 1/3 cup red or green sweet pepper, chopped ++++ 1½ cups fresh spinach ++++ ½ cup whole tomatoes, mashed ++++ 1/3 cup eggplant, cubed or cut as batons ++++ ¼ tsp cumin ++++ ¼ tsp paprika ++++ ½ tsp oregano ++++ 1 egg ++++ 1½ Tbsp Feta Cheese ++

Use a small cast iron or other skillet that has a lid. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings, and cook until tender. Put the spinach in the bubbling vegetables and stir/toss until leaves are softened but not limp. Turn down the heat. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and cook for 8 minutes. Check to see if egg is done to your liking. If not, cover again and cook another minute or two. Serve in the skillet.  NB: You could cook two eggs on top for one person if you wanted to boost the protein. 290 calories / 15 g fat / 5 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

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

1 two-oz egg = US large + nutmeg1.5 two-oz eggs 
cooked spinach + 2%-fat cottage cheesecooked spinach
scallion + Manchego or Cheddar cheesechèvre/goat cheese
garlic powder + strawberriesapple or apple sauce, unsweetened
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

white whole wheat flour + egg white + capers1 cup minced roast beef + potato
fresh bread crumbs + 3 oz white fish1 two-oz egg + cauliflower
green beans + crushed tomatoesPeas or salad with tomato
lemon zest + mozzerella + basil1/2-cup low-fat beef gravy
Sparkling waterSparkling water

End of an Empire

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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.

Hülegü locks the Calif in a cell filled with gold.

For 500 years, the Abbasid Caliphate had been living the good life. Initially, the Persians were followers of Zoroaster, and they were part of many empires – from the Greeks to the Parthians. In 651 CE, Persia came under the influence of Muslim Arabs. Their capital at Bagdad, founded in 762 CE, saw a flowering of intellect, attracting scholars, poets, artists, astronomers, and the top medical minds of the era. There were some periods of instability as various strong men vied for rule, but on the whole the Abbasid Caliphate preside over the Golden Age of Islam. Meanwhile, far to the East, the Mongols were riding rough-shod over the landscape. Literally. Hülegü, grandson of Ghengis Khan, had been assigned to invade the Persian Empire. So he did. In January of 1258, his army besieged Bagdad. There had been an exchange of letters previously, Hülegü threatening to sack the city if they did not surrender [“I will not leave a single person alive in your country, I will turn your city, lands and empire into flames.”], and the Calif al-Musta’sim thinking it was just trash talk. On February 10, the Mongol horde took the city. A few days later, the sacking began. Some estimates say that 2 million citizens were killed, but Hülegü admitted to only 200,000. The Mongols went on to threaten Eastern Europe while Bagdad rebuilt. Today it is the capital of Iran. Time to reread Oyzamandius by Shelley.

Our breakfast is based on favorite Persian flavors. Our dinner would have been favored by the conquering Mongols.

Jeweled Rice: 228 calories… 4.2 g fat… 0.3 g fiber… 6 g protein… 39.3 g carbs… 8 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB GF  Ancient Persians adored rice, and nuts grew abundantly on the hillsides. Let’s combine them for breakfast a Persian would love. The glistening honey-coated nuts give this meal its name and its flavor.

++ ½ c cooked brown rice ++++ 1 oz nut-honey mix, such as Buram brand ++++  Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Take the rice off the hob or warm it, if pre-cooked. Warm the nut-honey mix, and stir to blend with the rice. Prepare hot beverage of choice and be transported back to Islam’s Golden Age.

Cod for the Khan: 223 calories… 2.4 g fat… 6 g fiber… 24.6 g protein… 28 g carbs… 176 mg Calcium…  PB GF This meal is based on ingredients from a Mongol Carp Soup. Instead of boiling, the fish is pan-cooked and it tastes good.

Marinated Cod: ++ 4 oz cod fillet ++++ ¼ tsp brown pepper, ground ++++ ¼ tsp coriander seed, ground ++++ 1½ tsp onion, chopped ++++ 1 Tbsp Chinese wine or sherry ++ >>>> Stir together the spices, onion, and wine in a glass pie plate. Marinate the cod, turning often, for 30-60 minutes.

The Dinner: ++ marinated cod ++++ 1 cup foraged greens: dandelion leaves, chickweed, chives, sheep-sorrel, spinach ++++ ¼ cup onion, chopped ++++ ¼ cup brown rice, cooked ++++ 1 Tbsp chives, chopped ++++ splash of vinegar ++ >>>> Spray a small cast iron pan with cooking spray and add the cod. Cook over medium for 4 minutes, turning to heat both sides. Pour in the marinade, cover, turn down heat and cook for 6-7 minutes, depending on thickness of the fillet. Chop the greens roughly. Put onion in a small pan with ¼ cup water and simmer until transluscent. Add the greens, turn down heat, cover, and simmer to wilt the greens. Heat the cooked rice and stir in chives. Test fish to see if it ‘flakes’ [when a fork is brushed over the side of the fish, the meat comes off in flakes]. Salt to taste and add a splash of vinegar. Plate the fish with the rice and greens, pouring extra pan juices over the fish and rice.  Don’t get delusions of ruling the world.

Chopsticks

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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 the Fasting Lifestyle!

In the early 1970s, Dear Husband and I were dining in a Chinese restaurant. A near-by diner asked, “Did you learn to use chopsticks while serving in Vietnam?” Well, Dear Husband had never been to Vietnam [high Draft Number], so he said “No.” The man kept pressing the question for some reason, which was a touchy one in that time, so we ignored him. In fact, Dear Husband learned to use chop-sticks when dining in New York’s Chinatown. The ability to eat with sticks seems to say something salient about the diner. Chopsticks [ kuàizi, 筷子, in Chinese] are an ancient utensil. They were probably used in China 5000 years ago. There are two origin stories. In one, cooks began to cut meat and vegetables in small pieces. These cooked faster and made table knives unnecessary, so chopsticks were used. In the other, Confucius, a vegetarian, discouraged knives at meals since they were used in violence against humans and animals. Take your pick. From China, the use of chopsticks spread to Japan, Korea, Nepal, and Vietnam. Each country has its own style of chopsticks and its own rules on how to use them. Chopsticks are also used to prepare food, from stirring a soup to moving around a stir-fry. Did you know that using them is good for your memory, and it involves more than 50 muscles? Chopsticks have been made of bamboo, various other woods, jade, and silver. It is fun to learn a new skill and to get in touch with another culture — try it.

Lore: A Chinese superstition has it that if you find an uneven pair of chopsticks at your table, you will miss the next boat, train or plane that you are trying to catch. In Japan, if a husband or father went to war and the family members miss him, they would bring out his chopsticks when they eat. An old Korean superstition has it that the closer to the tip one holds a pair of chopsticks, the longer they will remain unmarried.

Our meals are from Japan and China, so both can be eaten with chopsticks, although the breakfast — being a long roll — would benefit from being cut into smaller pieces. Not sure about your chopstick skills? Watch the tutorial — improve your small motor skills and celebrate Chopsticks Day, 2025.

Jian Bang  [Japanese Rolled Eggs]: 149 calories… 8.5 g fat… 1 g fiber… 13 g protein… 6 g carbs… 72.6 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek to make a good thing even better. Yup, guilding the lily.

++ 1½ two-ounce 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 crab meat, frozen or fresh ++++ 2 Tbsp leek, finely sliced ++++ ½ Tbsp soy sauce ++++ ¼ tsp sugar ++++ 1 oz peach OR 1½ 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] ++

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Plate and serve with soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Liver with Oyster Sauce: 272 calories… 12 g fat… 2.5 g fiber… 26 g protein… 12.5 g carbs… 55.3 mg Calcium… GF From our first ‘real’ Chinese cookbook, Classical Chinese Cooking, which taught me to love liver with oyster sauce.  HINT: The full recipe serves three [3]. “Serve in a casserole dish to emphasize its deliberate and savory coarseness,” says the cookbook.

serves 3 ¾# beef or pork liver++++ 1 tsp soy sauce++++3 Tbsp oyster sauce ++++1 Tbsp sesame oil ++++ ½ tsp sugar serves 2 ½# beef or pork liver++++ 1 tsp soy sauce ++++ 1½ Tbsp oyster sauce ++++2 tsp sesame oil ++pinch sugarCut liver into large chunks. Combine other ingredients, add liver, marinate 2-3 hours. Drain meat, reserving marinade.
3 oz Snow peas per person 4 oz Snow peas=48 calories –OR– 1 serving Chinese CabbageBlanch in boiling water 1½ mins, drain, keep warm. OR Chinese Cabbage* [see below]
1 spring onion, sliced +++++++ 2 slices ginger, chopped ++++ 2 tsp neutral oil1 scallion, sliced++++++ 2 slice ginger, chopped ++++ 1 tsp oilHeat oil in wok or heavy skillet, adding a spritz of cooking spray as well. Saute these 1 min.
Marinated liverAdd liver to pan, saute 1 min. 
marinade +++++++++++++ snow peas OR Chinese Cabbage ++Add marinade, stir, and cook less than 3 mins, until liver is cooked and sauce is bubbling. Take off heat, top with snow peas OR serve with Chinese Cabbage*.

*CHINESE CABBAGE Each serving = 35 calories … 0.1 g fat… 2 g fiber… 2.7 g protein… 7.5 g carbs… 56 mg Calcium

Serves 2
Non-stick spray +++++ 1 clove garlic, sliced Spray a heavy pan, cook garlic over medium 30 secs.
½# cabbage, shredded/thinly-sliced ++++2 Tbsp water Stir in these. Cover and cook 1 min.
1½ tsp soy sauce Add, cover and cook 1 min.
1½ tsp fish sauce ++++  2 Tbsp waterTurn up heat, add these. Cook, uncovered, until cabbage is tender and liquids have evaporated

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

1/2 cup cooked brown ricesmelts or other small fish
1 oz nut-honey mix, such as Buram brandza’atar + deglet noor dates
Gozleme bread: white whole wheat flour
+ plain nonfat yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz cod fillet + brown pepper olive oil + onion + bell pepper
coriander seed + Chinese wine or sherryspinach + eggplant + tomato + cumin
brown rice + onionpaprika + oregano + 1-2 eggs
dandelion or other wild greensfeta cheese + celery
Sparkling waterSparkling water

Buddy Holly

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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. Welcome to the Fasting Lifestyle.

What was the day the music died? February 3, 1959. That was the night that a small airplane took off in a snow storm and crashed in Iowa. On board were the original ‘Rock Stars’ — the pioneers of Rock ‘n’ Roll — Buddy Holly, The Big Bopper [aka: Jiles Perry Richardson Jr.], and Ritchie Valens. The best known of the group was Buddy Holly, born Charles Hardin Holley [sic] in Lubbock, Texas in 1936. His family were all musical, and his older brother, who called him ‘Buddy’, taught him to play guitar. Holley formed performing groups when he was still a child, but after he saw Elvis on stage, Holley knew that he wanted be a professional singer, too. In high school, he was a regular on a local radio show. At age 19, he bought the Fender Stratocaster guitar which became his trademark. Holley signed a recording contract, but he wanted more creative control. Incidentally, it was Decca Records that misspelled his last name, making him forever after “Buddy Holly”. Holly struck out for New Mexico, where he worked with an independent recording studio, and there he really hit his stride. He performed with a group called the Crickets [the name “Beatles” was derived from that], cutting their first hit “That’ll Be the Day” in 1957, followed by “Peggy Sue“. The group adopted a ‘preppy’ clothing style, and Holly established the composition of a Rock ‘n’ Roll band: lead guitar, drums, rhythm guitar and bass guitar. Appearances on Ed Sullivan and American Bandstand lead to international tours. It was a whirl-wind life for the young man: touring, marriage, song writing, touring, solo albums, recording, more touring, producing. Holly separated from the Crickets and in 1959, he formed a new group. They were part of the hectic tour that lead up to the plane crash, though none of the three new band-mates was on the plane with Holly. Contrary to Don McLean‘s song, the music didn’t really die in the accident: Buddy Holly influenced John Lennon, Paul McCartney, George Harrison, Bob Dylan, Kieth Richards, Bruce Springsteen, and Elvis Costello — an astounding legacy.

Our breakfast, made with New Mexico green chilis, is a nod to Clovis, New Mexico, where Holly did a lot of his recordings. Our dinner is a meal that Holly and his fellow musicians might have eaten at a diner on a break from their long rides on the tour bus.

Green Chili Scramble: 137 calories… 7 g fat… 1 g fiber… 11 g protein… 10 g carbs… 59 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Ever since his grad school days in New Mexico, Son v.2.0 urges us to put roasted green chilis in everything. The taste with eggs is classic.

++ 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. ++++ 1½ Tbsp roasted green chilis from New Mexico ++++ 1½ oz navel orange OR 1½ oz apple ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Whisk the eggs with the chilies along with salt & pepper to taste. Scramble to your taste in a non-stick-pan spritzed with cooking spray. Plate with the fruit and dream of the New Mexico landscape.

Tuna Melt: 300 calories…  18.5 g fat… 3 g fiber… 33 g protein… 24.6 g carbs… 300.5 mg Calcium…  PB GF – if using gf bread For a quick, comforting meal, you can’t beat tuna melt.



+++1 slice 70-calorie multi-grain bread  [ex: Dave’s Killer Thin-Sliced Bread] ++++ ½ a 5-oz can of water-pack tuna, drained ++++ 1 Tbsp onion, finely chopped ++++ 1 Tbsp celery, finely chopped ++++ 1 pinch celery seed ++++ salt ++++ pepper ++++ 1½ Tbsp 2%-fat cottage cheese OR BECHAMEL ++++ 1 slice Swiss cheese, the deli kind ++++ ½ cup romaine lettuce, shredded ++++ 1 oz tomato, cubed ++++ ½ tsp lemon juice ++++ ½ tsp olive oil ++


Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing and relax while you dine.

Croissants

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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.

When in Portland, Maine, we always buy croissants like this at Standard Baking Company.

The croissant is practically synonymous with eating in France. Of course, they are made around the world now, from supermarkets to premium bakeries. What is the origin of these tasty, toasty, flakey pastries? In the 13th century, there was a yeasted, crescent-shaped bread called kipferl [crescent] that was popular in Austria. Legend has it that while the Ottoman Turks were besieging Vienna in 1683, bakers, at work in the predawn, heard digging and thus thwarted an attack on the city walls. For their assistance, the bakers were granted the right to bake their rolls in a crescent shape [the crescent is the sign on the religion of Islam]. Probably apocryphal, since the crescentic rolls predate that. Stories abound concerning how the kipferl came to France. Did Marie Antoinette import them from her homeland? Did Viennese bakers, striking for higher wages, move to Paris? No, and no. In the early 1800s, a baker named August Zang set up shop in Paris. At his ‘Boulangerie Viennoise’, he sold the pastries of his home city, including a flakier version of the original kipferl, made with brioche dough. The locals enjoyed ordering those ‘croissants’ [crescents], as they dubbed them, and the tradition began. A century later, Sylvain Claudius Goy recorded the recipe that made the croissant what it is today — laminated puff pastry layers that melt in your mouth and make an excellent vehicle for Brie or fruit jam. oh. Sorry….I’m supposed to be promoting FASTING. But with the Fasting Lifestyle, you can eat croissants on Slow Days. BTW, the pastries with chocolate inside are not ‘chocolate croissants’ — they are chocolotines or pains au chocolate, depending on where you are in France. And the general word in France for edibles of this sort is ‘Viennoiserie’, just so you know. FYI: In the King Arthur Cook Book, there are two different methods for making the dough these days: Croissants de Boulonger [with yeast and fewer laminations] and Croissant de Patissier [full-on puff pastry].

January 30, 2025 is International Croissant Day. One might not think it possible to eat croissants on a Fast Day, but here are some menus to do just that. In both meals, they are paired with figs — very French. I’m not sure that I would eat both of these meals on the same day, due to their low fiber and protein, but you can decide.

Croissant & Fig: 186 calories… 8 g fat… 2 g fiber… 5 g protein… 23.5 g carbs… 37.5 mg Calcuim… PB  Who would have thought that one could even think of a croissant on a Fast Day?!? How ’bout half a croissant with some figs enrobed in dried ham? Ooh-la-la! That is a good breakfast! Dear Husband loved the fig-ham combo.  HINT: This recipe serves 2 [two] people.

++ 1 plain croissant weighing 2.5 oz ++++ 4 fresh figs or 4 dried Turkish figs [total weight = 2 oz/80 g] ++++ 0.7 oz Prosciutto ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Hours before: soak dried figs in water until they are soft. [Not necessary if you have fresh figs.] Gently heat the croissant. Slice the Prosciutto into four lengthwise strips and wrap them around the figs. Cut the warm croissant in half cross-ways. Distribute the food between the two plates, and enjoy with a hot beverage.

Goat Cheese with Figs: 287 calories… 20.6 g fat… 2 g fiber… 18.5 g protein… 25 g carbs… 57.5 mg Calcium…  PB Joanne Harris, in her French Market cookbook, offers this as a salad. But we saw it as a Summer dinner and we were very pleased with it. Easy to prepare – as long as you can find fresh figs.

++ 3 fresh figs, each ~½ ounce ++++ ½ oz Bayonne or Serrano ham ++++ 1 oz chevre cheese, a creamy type ++++ 4 fresh mint leaves ++++ salt & pepper ++++ ½ plain croissant

Cut the stems from the figs. Cut down into the fig, from top to almost-the-bottom. Make another cut at right angles to the first, so that the fig now is a bud with four petals. Slice the ham into ¼” slices and chop the mint leaves. Cream together the cheese, ham, and mint, along with some flavorful salt and pepper. Divide the mixture into 3 equal portions. Open the petals of the figs and spoon the cheese mixture into the center. Warm the croissant and plate it with the figs.

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

1.5 two-oz eggs 1 two-oz egg  + crab meat
apple or orangesoy sauce + ginger
New Mexico roasted green chilisbean or other sprouts
garlic powder + pear + scallions
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Slice 70-calorie multi-grain breadbeef liver + soy sauce
canned tuna + onion + celerysesame oil + sugar + fresh ginger
Reduced-fat mayonnaise or Bechamel saucecanola oil + oyster sauce
Swiss cheese + side salad + tomatosnow peas OR cabbage-garlic-soy sauce-fish sauce
Sparkling waterSparkling water