Elizabethvloed

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.

Saint Elisabeth of Hungary, who’s Feast Day is November 17, must have had it in for the Netherlands, formerly called Holland. On November 19, 1404, a huge storm surge flooded many towns in parts of Holland and Flanders called Brabant. New dikes were built afterward, but they were not complete. On November 17, 1421, heavy rains had swelled the rivers and a north-westerly storm pushed sea water on land. Catastrophic floods resulted, somewhere between 2000 and 10,000 people died, and 30 towns were destroyed. And if that weren’t enough, there was a third event on November 18, 1424. Each of these inundations, due to their occurrence near the Feast Day, were called “Saint Elisabeth Day Floods.” The horror of those times is told in the story of the baby and the cat. During the flood, a man in Dordrecht saw a wicker cradle floating by on the wind-whipped water. The waves tipped the cradle to this side and that, yet it did not tip over. Inside the cradle was an infant girl and on top of the cradle was a cat. When the cradle tipped, the cat leaped to the other side, balancing the small vessel with its weight. The man pulled the cradle to safety and the cat ran away. There was nothing to identify the baby, and no one came to claim her. The City of Dordrecht adopted the girl, named her Beatrix [meaning “happy”], and paid for her upbringing and education. She grew up to marry a Jakob Roerom, and gave birth to three children. I hope she had a special place for cats in her home. Oddly, St. Elisabeth was known for helping flood victims during her lifetime…

The farm families of Brabant loved to eat and their fertile land provided their needs. The breakfast features bread, eggs, cheese, and ham — always on hand on the farm. At dinner, autumn vegetables shine in a marvelous pie. The cheese for both these meals should be Gouda or Edam or another fine Dutch cheese of your choosing.

Breakfast Casserole:  192 calories 6 g fat 2 g fiber 14 g protein 13 g carbs 69 mg Calcium  NB: The food values shown are for the plated items only, not for the optional beverages.  PB GF – if using GF bread This is my take on strata-type breakfasts. It is hearty, flavorful and very satisfying. HINT: This receipe makes enough for two [2] breakfasts. If serving one person, enjoy the rest of the casserole as a lunch or breakfast later in the week.

1¼ oz 70-cal. whole-grain rye bread, cut in ¼” dice two 2-oz egg + 1 egg white [1.5 Tbsp] ¾ oz minced 3%-fat ham 2 Tbsp Gouda cheese, grated ¼ c milk, skimmed herbs/seasonings of your choice ½ tsp mustard  per person: 2 oz apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Spray an oven-safe dish or two ramekins with non-stick spray. In a bowl, whisk the eggs with milk, seasonings, and mustard. Stir in the bread, ham, and cheese. Stir ingredients together and pour into the dish. HINT: you should prep this the night before so that the bread will asorb the wet ingredients. Cover the ramekin and pop it in the ‘fridge for morning. Bake at 350º for 18-20 minutes. While it is baking, prep the fruit, and prepare your optional beverage.

Vegetable Pie: prepared with LATTICE + cheese: 1 Serving= 236 calories 9.4 g fat 4.6 g fiber 7 g protein 44 g carbs 115.6 mg Calcium   PB GF – if using GF puff pastry. This excellent recipe is from allrecipes.com. To make it more Fast-friendly, I removed most of the oil and half of the puff pastry, and it still tastes wonderful. The grated cheese is my addition. HINT: This recipe makes enough for 3 servings.  To serve 2, I used 2/3 of the cooked vegetables in an 8” casserole dish.

Vegetable Pie for two delicious servings.
Sv 3: 1 Sv= 1¼ cup Preheat oven to 425 F /220 C
1 tsp oil + 1 tsp water ½ c onion 4 oz mushroom 1 clove garlicChop the vegetables. Heat oil+water in a large skillet/ saucepan. Add the vegetables and cook 3-5 mins, stirring often.
1 lg carrot, peeled ¼ pound potato, peeled
one 7” stalk celery
1 c. cauliflower ½ c green beans 1½ c veg broth
rosemary + thyme 1 tsp salt + 1 tsp black pepper
Dice carrots and potato. Slice celery and beans into 1” pieces. Cut cauliflower into florets. Add all vegetables to pan, then add broth. Bring to a boil, then turn heat down to a simmer. Cover and cook until vegetables are barely tender, ~5 mins. Season with salt and pepper.  TIP: I added fresh thyme and rosemary, more salt and pepper, and a sprinkling of za’atar.
1 Tbsp cornstarch 1 Tbsp soy sauce 2 Tbsp waterMix until cornstarch is completely dissolved. Stir into vegetables, and cook until sauce thickens, ~3 minutes. TIP: can do day before. For 2 servings, remove 1¼ c of vegetable mixture, and freeze for a later meal
1 oz Gouda cheese, grated ½ sheet puff paste OR ¼ sheet, cut for lattice Pour filling into a baking dish. Sprinkle with grated cheese. Roll out puff pastry and arrange over filling. If not using lattice, cut slits in the crust to vent steam.
Bake until crust is brown and filling is bubbly, ~30 mins

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

1 two-oz egg1.5 two-oz eggs 
tomato puree + parsley + onionvariety of fresh herbs
Bell pepper + cayenne grapes or melon or strawberries
applesauce or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz mackerel in two filets one 16-oz can red beans + onion
tomatoes + leesone 16-oz can diced tomatoes + green bell pepper
grainy mustardcumin + chili powder
oregano + corianderCheddar or Monterey Jack cheese + melon
Sparkling waterSparkling water

About Time

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 GrabThisPromo who is now Following.

A day is defined as the 24 hour period during which the Earth turns once on its axis. [Formerly, it was the time it took for the sun to go once around the Earth, an idea disproved by Galileo in 1632.] A year is defined as the 365.25 days that it takes the Earth to orbit once around the sun. A month is around 1/12 of that time, roughly 30 days. Ancient people defined a month as the cycle of full moon to full moon, but that is only 28 days, and there are 13 full moons in a year, which doesn’t work out well. This is why the calendars had to be reformed in 46 BCE by Julius Caesar, who invented Leap Years. Calendar reform occurred again in 1582, under the direction of Pope Gregory. These times are set in fact. And then there is Daylight Savings Time [DST]. What a misnomer! The amount of daylight hours is determined by the season and by latitude. On the Equator, the sun rises and sets daily at 6 o’clock; while at the Arctic Circle, daylight hours vary wildly. You can’t ‘save’ daylight. Benjamin Franklin wrote a satirical essay in 1784, suggesting that the French government should force people to wake up at 6 am in the summer to gain extra hours of daylight. In 1895, a New Zealand entomologist proposed setting the clocks forward in October by two hours, so he could have extra time to hunt insects in the Summer. The town of Port Arthur, Canada [now Thunder Bay] changed their clocks ahead in July of 1908. They loved the idea. During World War I, Germany and Austria adopted a time change to save on lighting fuels for the war. Other European countries took up the idea, then dropped it after the Armistice. World War II saw us again fiddling with the clocks, and the idea stuck. The USA is one of 70 countries that observes DST: in March we ‘spring forward’ and set the clocks ahead one hour. In November, we ‘fall back’ and lose an hour of time and sleep. All for nothing, except to disrupt fragile sleep patterns. Often States have discussed changing the practice, but it remains. DST is a dumb idea in my opinion. Unite! You have nothing to gain but your sleep!

At any time of year, you might find yourself pressed for time. Our meals today are very quick to cook, so give them a try. They taste good too. Is it about time that you moved from thinking about the Fasting Lifestyle to actually doing it? You have nothing to lose but your extra pounds.

Ham & Cheese Bake: 137 calories 8 g fat 1 g fiber 10.6 g protein 3 g carbs 99.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. GF  This is the baked version of the ham&cheese omelette. Just as good, but with only one egg per person. Mmmmm….yummy.

One 2-oz egg 1/3 oz/ 2.5 Tbsp Jarlsberg cheese, grated 1/3 oz 3% fat ham [from deli], diced fresh parsley + dried sage + salt + pepper to taste 1 oz applesauce or 2 oz strawberries, whole or sliced, fresh or frozen  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]

Set toaster oven at 350 F. Grate the cheese and chop the ham. Whisk together the cheese, egg, and seasonings. Spritz some cooking spray into an oven-safe dish or ramekin or custard cup, and pour the egg mixture into it. Bake 12-18 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Enjoy a good start to a good day.

Taiwanese Shrimp Meefun: 270 calories 6 g fat 3 g fiber 19 g protein 33.6 g carbs 84.4 mg Calcium   PB GF  This recipe is from Susan Livia New York Times Cooking. Some recipes call for dried shrimp, some for smoked tofu. For convenience, I used frozen shrimp.  HINT: Recipe is enough for two [2]. Invite a fellow Faster or enjoy the other half of the recipe warm or cool for lunch or dinner later this week. Photo below shows one serving.

2 sv 
2 oz [brown] rice vermicelliSoak in cold water until softened, 5-10 mins. Drain, reserving water. Warm water for next step.
2 dried shiitakesSoak in warm water until hydrated + softened, ~10 mins. Drain, reserving water. Slice ¼” thick.
Cooking spray
1 egg, lightly beaten
Heat wok over medium, spray with PAM. Add egg, swirl to create a thin, even layer, + cook until set + cooked through, ~1 min. Cool egg slightly, then slice as julienne. Set aside.
1 tsp oil + 2 Tbsp water
2 T thinly sliced shallot soaked mushrooms
Put a wok on the stove + raise heat to medium-high. Add oil, water, mushrooms and shallots. Sprinkle with salt. Cook, stirring often, until shallots begin to brown, 3-4 mins.
1 cup carrot, shredded + saltAdd carrot and salt, then cook, until softened but still crisp, 1-2 mins.
1½ c cabbage, shredded Add cabbage to wok. Season + cook, stirring,  1-2 mins until slightly wilted.
4 oz shrimp, fresh or frozen 1 Tbsp soy sauce
drained vermicelli
½- 1 c water from soaking ½ tsp white pepper 
julienned egg
Remove shells from shrimp and cut them in pieces. Add to wok with soy sauce and drained rice vermicelli. Add water from steps 1 and 2, in ½ cup increments. Cook, stirring often, until noodles absorb the water, 5-6 mins. Season, add reserved egg and stir to combine. 
optional: Serve topped with chopped cilantro.

Lady Liberty

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.

October 28, 1886 saw the dedication of the Statue of Liberty in New York Harbor. Nothing says ‘America’ like a view of Lady Liberty. But she wasn’t supposed to be there in the first place. Frederic Auguste Bartholdi had originally envisioned a colossal statue at the entrance to the Suez Canal. But when that was shot down, he planned with a French abolitionist to offer it to the United States, now that the Civil War had ended slavery. A deal was struck: France would pay for the statue and the Americans would build a pedestal for it to stand upon. Bartholdi designed the statue, its wooden frame clad in copper sheathing. Gustave Eiffel, who knew a thing or two about constructions with iron beams, designed the interior scaffolding to hold it all in place. On July 4, 1876, the statue was ‘given’ to the US ambassador to France. Then it was taken apart, boxed, and shipped to New York. On Bedloe’s Island, there had been a star-shape fort from the 1800s. A pedestal was built inside it, designed by Richard Morris Hunt, and completed in1886. The statue, called “Liberty Enlightening the World,” was quickly assembled [by immigrant laborers] and President Grover Cleveland was on hand at the ceremony. A poem by Emma Lazarus had been used as a fund-raiser for the pedestal project. It was called The New Colossus and was soon forgotten. In 1903, the poem was rediscovered and a plaque with the sonnet’s words became part of the base of the statue. There is a 1/4-scale model of the Lady in Paris, presiding over the River Seine. It was one of Bartholdi’s models. There is a knock-off in the Susquehanna River in Harrisburg, Pennsylvania.

Our foods are from cuisines of the ‘huddled masses’ who looked to Lady Liberty as they sailed into New York harbor and hoped for a better life. From the Jews escaping central Europe, horseradish and cheese in eggs. For the refugees of the Eastern Mediterranean, felafel, and for those from South Asia, cucumber raita.

Horseradish-Cheesy Bake: 143 calories 7.5 g fat 1 g fiber 8 g protein 7 g carbs 78.6 mg Calcium  NB: Food values given are for the Bake and fruit only, and do not include the optional beveragesPB GF  David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.

One 2-oz egg ½ Tbsp crushed tomato 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots   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]

***Cheddar-Horseradish Spread 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread  4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage of choice and prep the apricots. This will kick-start your day.

Felafel with Cucumber Raita: 223 calories 7.5 g fat 6 g fiber 11 g protein 22.4 g carbs  130 mg Calcium   PB GF   The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Having some felafel patties in the freezer makes meal prep rapid.

6 felafel patties   1 cup raw spinach ½ tsp olive oil large pinch ground nutmeg 4 oz plain, non-fat yogurt 1 scant cup cucumbers, cubed 1 tsp white wine vinegar 1½ tsp fresh mint, chopped or dried dill weed 

Thaw out 5 of those felafel patties that you have in the freezer. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width] and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it, eat it, and love it.

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

coconut dumpling: unsweetened coconut, flour, oil, butter, salt1 two-oz egg 
mango + pineappleone 65-calorie corn tortilla
plantaincarne adovada
goat cheeseroasted green chilis + Cheddar cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Tandoori Simmer Sauce, purchasedchicken breast + thyme + canola oil
low-fat coconut milk + haddockjalapeno pepper + roasted green chilis
broccoli florets + carrotschicken broth + canned posole
red bell pepper + 92-calorie naanMexican oregano + zucchini
Sparkling waterSparkling water

Coleridge

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.

Samuel Taylor Coleridge was raised as a lonely, bookish child in Devon, born in 1772. His pleasant years of companionship with his mother ended abruptly at age nine when his father died and his mother sent him as a ‘charity-boy’ to an orphanage-school for clergymen’s sons. Cambridge followed, along with recognition of his intellect, his gift for language, and increasing debts. Coleridge threw himself into many schemes: a self-written literary journal [twice], needy friendships, and a plan for a utopian commune in Pennsylvania where the men would work 3 hours each day on farming and providing, then retire for reading and educating their children. This was to be a photo-communistic Pantisocracy, but it never came to pass. It is part of the new Romantic ideas which Coleridge came to symbolize and to manifest in his poems. His Frost at Midnight, where scenes of the past, present, and future merge in a frosted window pane, shows Coleridge’s imagination, gifted word-smithing, and mysticism. Throughout his life, marriage, friendships, plans all fell apart, but his poetry continued and later he became one of the foremost literary critics of his age. For me, its the poetry. Kubla Kahn entranced and excited my sister and me as children. The Gustave Dore illustrations of the Rime of the Ancient Mariner are nightmarish and fabulous, just like the poem. Coleridge cannot be dismissed as an opium-addled crazy guy. He was a genius of word and imagery.

For breakfast, some country flavors reminiscent of Coleridge’s childhood. In the late 1700s, the East India Company in India started selling opium to China. In the mid-1800s, the British forced the Chinese to end their ban on the import/export of opium, to adjust a trade imbalance with China. When you read some of Coleridge’s work, you know he was ‘on something’ — and that something was opium. So a dinner influenced by China is appropriate.

Mushroom ScrOmelette: 142 calories 5 g fat 1 g fiber 9.6 g protein 8 g carb [6 g Complex] 64 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Nothing says ‘Autumn’ like mushrooms, apples, and fresh eggs. 

1 ½ 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.  1/3 oz mushrooms 1 tsp grated Parmesan cheese 2 pinches rosemary 1½ oz apple  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]

Chop or slice the mushrooms and saute with a little water in a skillet. Remove and set aside. Now whisk the eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese, fold and plate. Serve with fruit, plus your beverage and smoothie. You are off to a good start.

Beef Egg Rolls:  per roll:  136 calories 4.6 g fat 1 g fiber 9.4 g protein 17.5 g carb 23 mg Calcium   PB Egg Rolls are fun to prepare at home, so there is no need to order take-out. HINT: This recipe makes 5 egg rolls. Two make a good serving, so this recipe serves 2 with one left over. 

2 oz lean beef steak, sliced in strips 1 Tbsp soy sauce ½ Tbsp oyster sauce 1 tsp. cornstarch 1 clove garlic 1 tsp ginger 1 cup cabbage, shredded ½ cup carrot, sliced ¼” thick 1 scallion, sliced ½ cup sliced onion 5 egg roll wrappers 1 tsp oil ¾ cup broccoli  Sriracha sauce + soy sauce

Combine the beef, oyster sauce, cornstarch, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stir-fry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 400 F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm and starting to brown. Put the pan in the hot oven and bake until the rolls are crispy. You may want to turn the rolls once while baking. Combine the Sriracha and soy sauce to use for dipping.

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

2 two-oz egg + apples1.5 two-oz eggs 
whole wheat flour + saltcrushed tomatoes
skimmed milk + butterhorseradish + Kraft Cheddar spread
1 egg whiteclementine or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz fish, any type + 1 small eggolive oil + nutmeg + cucumber
cream + shallot + spinachplain non-fat yogurt + white vinegar
nutmeg + canned white beans6 felafel patties
Swiss chard + garlic powdermint or dill weed + raw spinach
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.

Harvest Home

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.

Come, ye thankful people, come, Raise the song of harvest home. All is safely gathered in E’re the winter storms begin.

This 1844 hymn explains it all: ‘Harvest Home’ is the celebration that marks the end of the harvest. It tells the farm family that all is well for now, that there will be enough food stored to get the family through until the next harvest. Celebrating the harvest takes many forms, and it is documented in the Books of Exodus, Leviticus, and Proverbs. The Romans had harvest festivals, as did the Celts and Germanic Tribes of Northern Europe. In England, the bringing in of the last wain of grain was celebrated with village revelry as well as in art. This would be followed by a feast provided by the employer of the harvesters, all with Gaelic/Celtic cultural overtones. In Reformation-era Germany, churches would have special services called Erntdankfest [harvest thanks fest], a tradition brought to Pennsylvania by Protestant refugees. American Thanksgiving is not a harvest home festival. For one thing, it is too late in the year and for another, the Pilgrims did not have religious holidays. No Christmas, no Easter. American Thanksgiving today is a celebration of general bounty and family, whereas the Pilgrims were just happy to have lived for a year in the new world. This year, Harvest Home in England will be celebrated on September 22. ‘Harvest’ some real food from your local grocery and honor it with good eating. Be mindful of the farmers, grocery clerks, and agricultural workers who brought it to you.

Our meals feature hearty whole grain bread from the harvest, of course, and roast beef which is what the farm workers in England would have expected their land-owner bosses to provide for the festive dinner following the storage of the last grains.

Smoked Salmon & Cucumber Toast: 206 calories 12.4 g fat 4 g fiber 8 g protein 20 g carbs 33.5 mg Calcium  NB: The food values given above are for the plated food only, not the optional beverage. PB Can’t miss with a satisfying, whole-grain breakfast to start your day with wonderful flavors.

1 slice whole-grain bread, 70 calories 2 Tbsp whipped cream cheese ½ oz smoked salmon 4 slices cucumber OR Swedish Cucumber Salad   2 oz strawberries OR 1 oz peach

Lightly toast the bread and spread it with the cream cheese. Top it with the samon and top that with the cucumber. Plate the fruit. Now try to top that for flavor!

Cold Beef Plate: 292 calories 4 g fat 5 g fiber 28 g protein 33 g carbs 17.6 mg Calcium Here’s a simple meal. Use either meat from a roast or from the deli. Rather French, with the cornichons and Dijon mustard.

3 oz cold, sliced beef roast ½ cup [about 3 oz] pickled beets 4 small [0.8 oz total] cornichons 1 tsp Dijon mustard 1 oz sourdough rye bread

Plate to your own aesthetic taste. But do plate it – even though the ingredients come from your ‘deli drawer,’ avoid the temptation to stand in front of the open ‘fridge and just graze. Do it up right and sit down to enjoy it.

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

1 two-oz egg + melon1 two-oz egg + pickle + ham 
corn-cilantro salad: rice wine vinegarpork + Swiss cheese
canola oil + sesame oilmayonnaise + mustard
chives + corn + cilantromelon
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 2-oz eggs + shrimp + sesame seedandouille sausage + chicken + ham + onion + broccoli
sesame oil + mushrooms + spinachgreen pepper + brown rice + celery + garlic + file
Bean sprouts + scallions + ginger powder + celerycrushed tomatoes + red pepper flakes + Tabasco
garlic powder + hoisin sauce + soy sauce + oyster sauceWorcestershire + chicken broth + cajun seasoning
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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
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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
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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.