fasting

Pistachios

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

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

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

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

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

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

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

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

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

**Pistachio-Chevre Balls

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

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

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

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

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

Almonds

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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.

Everybody these days knows that almonds are a healthy food. They are high in fiber, protein, Vitamin E, Manganese, and Magnesium, as well as being low in calories and carbohydrates. In fact, almonds, the seeds of the Prunus dulcis tree, have been a part of nutritious cuisines for millennia. They originated in Western Asia, growing in the wild 7000 years ago. By 3000 BCE, people began to domesticate the nuts, improving their size and flavor. Almonds are mentioned in the Bible, and as they went back and forth along the Silk Road, the nuts were planted in other countries. King Tut was buried with almonds — a good snack on his trip to the afterlife. Almonds were thrown at newly-weds, and candied almonds were a common gift or party favor. Italy and Spain grew them in abundance, and almonds found their way into the cuisines of Northern Europe — most of my old German Christmas cookie recipes rely on almond meal. Almond milk dates from medieval Sicily as a beverage and an ingredient. Marzipan is ingrained in the pastries of Germany and Scandinavia. In the 1700s, Christian missionaries planted almonds in California. At first, the trees did not grow very well, but after hybridizing, California has become the leading producer of almonds in the world. With increasing droughts in California, the water-thirsty almond crop faces a shaky future. Add to that the decrease in workers and increase in production costs, almonds might be one of the many domestic agricultural products to increase dramatically in price.

Almonds are for baking, almonds are for snacking. Here, almonds are part of breakfast and of dinner, too. February 16th is National Almond Day, so let us eat lots of nutritious almonds!

Fruit Hearts: 198 calories … 5.6 g fat… 2.5 g fiber… 13 g protein… 26 g carbs… 82.6 mg Calcium…  NB: These values are for the Fruit Hearts alone and do not include the optional beverages. PB GF  This breakfast looks as if it came from the pastry cart, but it fits within our guidelines for Fasting. If you don’t mind doing ‘fiddly food,’ treat someone you love to a special breakfast.

++ 1 oz whole-grain bread cut using a 2+” heart-shaped cookie cutter ++++ 1 oz Canadian bacon/ back bacon OR deli-sliced ham cut into hearts with the same sized cutter ++++ 2 Tbsp unsweetened applesauce ++++ 2 Tbsp low-fat Vanilla yogurt ++++ 1 Tbsp almond meal ++++ fresh fruit of your choosing: fresh raspberries or sliced strawberries or peach slices or blueberries ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

First, stir the yogurt and almond flour until thoroughly combined. It will thicken slightly. Cut the bread and the Canadian Bacon into hearts. HINT: I did this the night before, storing the bread in a plastic bag overnight to prevent it from drying. Gently cook the bacon hearts so that they are warmed through yet retain their pinkness. Lightly toast the bread hearts. Spread the applesauce evenly over each heart. Pipe the yogurt/almond around the edge of each heart, then arrange the fruit in the center. Plate to please the eye. Sip some low-fat cafe au lait this morning and think loveing thoughts.. 

Strawberry-Chicken Salad: 271 calories… 11 g fat… 5.5 g fiber… 24 g protein… 17 g carbs… 125 mg Calcium…  PB GF  Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes … I think it might be from Eating Well. This salad is as delicious to eat as it is lovely to look at.

++3 oz/¾ cup cubed cooked chicken breast ++++ ½ cup sliced strawberries ++++ ¼ cup kiwi, peeled and sliced ++++ 1.5 cups fresh spinach ++++ 2 Tbsp slivered almonds, toasted ++++ 1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added ++

Toss 1½ tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

***Poppy Seed Dressing – 2 tsp red wine vinegar— 1 Tbsp olive oil— pinch salt — ½ tsp dried mustard — 1 tsp poppy seeds — Whisk together vigorously.

Star-Crossed Lovers: The Siciliana & the Turk

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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.

My mother told me that there are seven basic plots in literature, and one of them is the story of the “Star-Crossed Lovers.” This plot centers around two people who are in love yet fate intervenes, in one way or another, to keep them apart. Shakespeare coined the term, implying that one’s astrology [one’s stars] controlled one’s destiny. There are real-life star-crossed lovers, as well as pairs who live in legend. One such is a story from long-ago Sicily, as told to me by a modern Siciliana.

There was a beautiful Sicilian girl of noble birth who had a real green thumb. Her roof-top terrace in the Kalsa district of Palermo overflowed with beautiful potted plants. At that time, Sicily was under the rule of the Byzantine Empire [600s-827 CE], whose people were called ‘Turks’ by the Sicilians. A handsome Turk** wooed the Siciliana, and won her heart. Her love for him was deep and passionate — until the day he told her that he had to return to Türkiye for a few months to visit his wife and children. In a fit of rage and humiliation at his duplicity, she killed the man, and cut off his head. Hollowed out, the head made a fine planter for herbs. Her neighbor, envious of her lush herbage, attributed their growth to the unusual planter. So a planter was made in the likeness of the head of a Turk. After the Siciliana died, their story was revealed, so companion planters were made, depicting the head of a lovely girl. In shops all over Palermo today you will see these heads, large and small, on ‘fridge magnets, on planters and pitchers. They always come in pairs, together in their afterlife, despite their separation in real life.

**Some versions of this story call the man a Moor, meaning an Arab. But because he is depicted with a heavy ‘walrus’ mustache, we know him to be a Turk. Sicilians have depicted Turks multiple times as men with walrus mustaches. Due to the moorish telling of the tale, many of the male pots are shown as an African’s head.

Breakfast from Sicily, dinner from Türkiye — meals for our star-crossed lovers.

Caponata-Farro with Egg: 232 calories… 12.4 g fat… 8 g fiber… 13 g protein… 37 g carbs… 117.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Here is Sicily’s versitle caponata in a very simple yet delicious breakfast. Without the beverages, this would also make a simple supper!

++ 1 cup caponata**, prepared ahead of time ++++ 1 two-oz egg, poached ++++ 2 oz orange slices ++  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Gently warm the caponata while the egg is poaching. Plate the caponata, pressing a divot into the top with the back of a spoon. Nestle the egg on top, plate with the orange slices.

**CAPONATA: makes 2 cups  My version of Jamie Oliver’s take on a Sicilian classic. 1 cup: 156 calories… 4.5 g fat… 6.5 g fiber…3 g protein… 20.4 g carbs… 66.4 mg Calcium… ½ cup: 78 calories… 2 g fat… 3.5 g fiber… 1.4 g protein… 10 g carbs… 33 mg Calcium… ¼ cup: 36 calories… 1 g fat… 1.6 g fiber… 0.7 g protein… 5 g carbs… 16.6 mg Calcium… Can be served with whole-grain bread, on pasta, or polenta, or as a side for fish or meat.

2 cupsHeat oven to 400F.
2 tsp olive oil——-2 c eggplants, in ¾” chunks——–
 1 tsp dried oregano/Italian herbs +  Sea salt		Add oil to a big pan over high. Toss these to coat in oil, add more if needed. Cook 4-5 mins, stirring at whiles. OR ROAST 10 MINS. – 
½ cup red onion———2 cloves garlic, finely sliced—-
½ small bunch flat-leaf parsley		Finely chop onion + parsley.On cooktop, cook 2 mins in cooking spray.
1 Tbsp capers, drained——6 pitted black olives——— 1-2 Tbsp herb vinegarAdd these, and cook until vinegar evaporates.
16 oz ripe tomatoes, OR 1½ c. canned diced toms—–cooked eggplantRoughly chop tomatoes, add to pan with eggplant, simmer 15-20 mins until tender.

Lamb Gozleme: 200 calories… 9 g fat… 3 g fiber … 10.5 g protein… 22 g carbs… 101 mg Calcium…  PB This Turkish dish is just the thing when you want something different. HINT: Serves 2 [two]. The recipe doubles easily. The directions are for two large triangles of gozleme. If you prefer, cut the dough into four portions and procede accordingly.

1¼ c white whole wheat flour ——¼ c water ———- ½ tsp salt——–¼ c plain yogurtDOUGH: Mix flour + salt in large bowl. Combine yogurt/ water and stir in until well-mixed. Add a bit more water if too dry. On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit.
½ tsp Olive Oil——-1 cup onion, chopped——–1 clove garlic, minced—— ¼ pound / ~ ¾ c.gr. lamb Saute onion in oil over medium heat 3-4 mins until soft. Add garlic, cook 1 minute. Add lamb, cook while breaking up into chunks, ~5 minutes.= LAMB MIXTURE, beginning
1 tsp tomato puree——-½ tsp ground coriander——
¼ tsp pepper —— ¼ tsp salt——½ tsp paprika—–1 tsp ground cumin—–3 oz fresh spinach, chopped		Add tomato puree and spices to pan. Add spinach. Cook and stir for a few minutes. Set aside to cool a bit. Divide among 2 [or 4] bowls.= LAMB MIXTURE, completed
¼ c fresh mint leaves, chopped—–1 scallion, sliced——¼ c fresh parsley, chopped—-¼ c feta—½ c tomato, dicedSlice scallion into ¼”-inch” pieces. Cube or crumble feta. Divide ingredients among 2 [or 4] bowls – not same as above. = FRESH INGREDIENTS
Divide dough in 2 [or 4] parts. Roll dough into 9-10” squares [or 5” squares]. Spread ¼ c. [or 1/8 c.] of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle and crimp edges to seal.
Lemon wedges, for squeezing——-olivesSpray a large skillet/griddle with non-stick spray. Cook 3-4 mins/side until golden brown and crisp. Cut each large piece in half and serve with olives and lemons.

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

whole-grain 70-calorie bread + almond meal/flourBob’s Red Mill 10-Grain Cereal  or equivalent
unsweetened applesauce + low-fat vanilla yogurtblueberries
Canadian bacon or 3%-fat ham sliced for sandwichesstrawberries
fresh fruit: peach/blueberries/raspberriesraspberries + fat-free milk
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cooked chicken + red wine vinegar4-oz lamb patty, 90% lean
fresh spinach + kiwi fruit sugar + cucumber
slivered almonds + dry mustardwhite wine vinegar
fresh strawberries + poppy seedsdill weed
Sparkling waterSparkling water

Pizza!

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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.

February 9th is National Pizza Day! Since the end of World War II, a taste for pizza swept the USA, so that today is acclaimed as the most popular food in the nation. So much for hot dogs and apple pie… Pizza did not originate in the US, though when and where its origins are lost in the mists of time. Virgil, writing in his 19 BCE epic poem The Aeneid, describes immigrant Trojans eating mushrooms and herbs from thick slices of bread, then eating the bread as well. This is considered a pizza precursor. A fresco discovered in the ruins of Pompeii created a stir recently because it seemed to depict a round of bread with toppings. Earliest pizza? No, not really, said food anthropologists. In the Medieval Period of Europe, foods were served on rounds of specially-baked bread. The stew on top was eaten, and then the gravy-sopped bread. The first printed reference to ‘pizza’ dates from Southern Italy in the year 997 CE. Modern pizza dates from street food in Naples, Italy. When King Umberto I and Queen Margherita visited Naples in 1889, they wanted to try some local food. Chef Raffaele Esposito and his wife served them three different pizzas, one topped with cheese, tomatoes, and basil which was dubbed a ‘margherita’ pizza in honor of the queen. The Queen was so pleased that she wrote a letter of thanks, and eating pizza became more mainstream. There is so much lore, and tradition, and variety around the topic of pizza that Chef Peter Reinhart wrote a definitive book about it called American Pie. No matter what type of pizza crust or topping that you prefer, enjoy it sensibly: it can be healthy or it can be hideous. Happy eating.

We will enjoy two pizza-inspired meals, to celebrate National Pizza Day.

Pizza ScrOmelette: 189 calories… 9 g fat… 2.4 g fiber… 12.5 g protein … 13 g carbs… 152.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Your favorite flavors at breakfast – cheesey and delicious. Sure beats a cold slice from a grease-stained box….

++ 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 ++++ 1½ Tbsp crushed tomatoes ++++ 1½ slices pepperoni++++ ¼ oz mozzerella cheese, grated ++++ ¾ oz Italian bell pepper ++++ ½ oz Turkish fig, dried OR 1 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] ++

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers.  Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Portion the fruit, and plate. Truly a treat.

Winter Solstice Pizza: 283 calories… 10 g fat… 3 g fiber… 16 g protein… 16 g carbs … 224 mg Calcium…  PB On the solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter].

++ 1 whole wheat tortilla [Herdez 8” Fajita-style Tortilla is what I use], must be 170 calories or less ++++ 1.5 Tbsp crushed tomatoes ++++ pinch granulated garlic ++++ 1 oz mozzerella cheese, grated ++++ 1 oz/ 2 Tbsp mushrooms ++++ 1/3 oz prosciutto ++++ 1 Tbsp onion, chopped ++++ ½ Kalamata olive, quartered ++

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Dot with olive bits. Bake for 5-10 minutes.

Bobby Peel & His Men

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

A Group of Peelers, circa 1870. (Photo by Past Pix/SSPL/Getty Images)

What accomplishments make for a good life’s work? Consider this CV: chief secretary of Ireland; Home Secretary; twice Prime Minister of England; the passage of the Factory Act and the Mines Act, regulating work hours — especially for women and children. Such was the political life of Robert Peel, born February 5, 1788, in Lancashire. His father had become rich by owning a cotton mill, and young Robert was sent to the best schools. Peel was elected to Parliament in 1809. While Home Secretary, he oversaw reform of prisons and criminal law. In 1829, Peel made his most noticeable contribution to life in England: he created the Metropolitan Police. This replaced the old system of neighborhood watchmen, called “Hew and Cry”, which did not co-ordinate their work and frequently were corruptible. Peel’s 1000 constables were soon seen all around town in their distinctive uniforms, and people were unsure what to expect. Londoners fondly called them ‘Bobbies’, after their boss, Sir Robert, and when they didn’t like them, called them ‘Peelers’. Peel set out rules of conduct and a chain of command, which won over the populace. Soon, other cities mandated the formation of police forces. Peel understood that for the force to be effective, the people had to trust it, and agree to be governed by it. An observation attributed to Peel states: “The degree of cooperation of the public that can be secured diminishes proportionately to the necessity to use physical force.” Law enforcement around the world would do well to follow that advice. It is as appropriate today as it was almost 200 years ago. How could we have ever had “Prime Suspect“, “Midsomer Murders“, or “Inspector Morse” without Robert Peel and his Men?

Our menus are typical of the North of England, the sort of food that Sir Robert might have eaten while he was growing up.

Lancashire Spread: 253 calories… 14 g fat… 4 g fiber… 9.6 g protein… 22.4 g carbs… 233.7 mg Calcium… PB GF — if using GF bread Since Elizabethian times, people in England have been spreading various mixtures on bread. Sometimes meat, later cooked eggs and anchovies. Cheese toasts were favored in Lancashire. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking.

++ 3 Tbsp cheddar cheese, grated or purchased as a spread ++++ 2 Tbsp minced onion ++++ 1 slice bacon ++++ 1 slice 70-calorie whole-grain bread ++ 1 oz pear ++

Cook bacon until crispy, remove from pan to drain, then cut/crumble into bits. Off heat, add onion to bacon drippings and stir until fragrant. Drain through a sieve to remove drippings. Cream the cheese, onion, bacon bits together.  TIP: This can be done the night before and left on the counter at room temperature. Toast bread very lightly. Turn on broiler. Spread bread with cheese mixture. Put under broiler about 3 minutes — watch it carefully, lest it burn. Plate with pear. Awfully good!

“Pickled” Salmon: 279 calories… 9 g fat… 2.5 g fiber… 25.5 g protein… 18 g carbs… 34.3 mg Calcium… PB GF In this old recipe, ‘pickled’ means ‘flavored by putting in a marinade’. This is an easy meal to make ahead, as well as being delicious. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking. HINT: This recipe serves three [3].

++ 12 ounces wild salmon +++ ¼ c dry white wine ++++ 3 cloves ++++ 6 peppercorns ++++ ½ tsp salt ++++ ½ Tbsp black currants ++++ ½ tsp mace ++++ ½ tsp ginger powder ++++ per serving: ¼ c cooked pearled barley ++++ 1 oz carrots, diced + 1 oz English peas ++

Put fish in a saucepan or saute pan with the salt and enough cold water to cover it barely. Bring slowly to a boil, then cover and simmer 20 minutes. Carefully lift out fish, and put into a 2”-deep container with a tight cover. Let cool. Add wine, currants, and all the spices to hot water in which the fish was cooked. Stir to mix, let cool. Pour marinade over fish, put lid on container, put container in the ‘fridge for 12-24 hours. Thirty minutes before serving, remove fish from marinade. Strain marinade, plucking out the currants, and cook it down to less than half. Return fish to reduced sauce, slowly heat, simmering, until heated through. Serve topped with a bit of sauce and the currents, along with the barley and vegetables.

Cookbooks: Mrs Beeton

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

Dear Husband and I have a thing about cookbooks — such variety! such cuisines! We don’t own thousands of them, but through our life together we have amassed several shelves-worth. We especially like the ones with a narrative along with the recipes. During the Pandemic, we read aloud from cookbooks to each other, since dining out was not an option. I am drawn to old books, so I am always on the look-out for older volumes of cookery. Today we will look at one of the English classics: Beeton’s Book of Household Management. Isabella Beeton first published her book in 24 monthly installments, from 1859-1861. The individual chapters were gathered into one volume in 1861. Thinking that “there is no more fruitful source of family discontent than a house-wife’s badly-cooked dinners and untidy ways”, Beeton provides seven chapters on running a household and bringing up children, as well as managing the servants, medical problems, and legal matters. The remaining 17 chapters are broken into food categories and recipes for them. Although she was only 25 years old when the book came out, Beeton wrote with an assurance that gave confidence to homemakers, young and old. The book was a runaway success, selling 60,000 copies in the first year. When reading David Copperfield, published 1849, one thinks that David’s wife, Dora, would benefit from copy of the book! Anyone reading Mrs Beeton’s work would know everything one needed to know about being the mistress of a household. Today, some topics are a quaint insight into life 140 years ago, but some of her ideas still ring true. For quick reference, all her topics are numbered, from #1, likening the housewife to the commander of an army, to #2751, about witnesses signing for a testator. In between we find #2149-2150: Bill of Fare for a Picnic of 40 Persons, and #118, a recipe for Cabbage Soup with a sidebar about the introduction of vegetables to England under the reign of Henry VIII.

Recipe #1338 is for Rhubarb Pudding. Mrs Beeton makes it with a lard crust and boils it. This one is easier, and suitable for breakfast. #1456 is a recipe for a plain omelette. We will improve upon that by adding morel mushrooms.

Rhubarb Pudding: 161 calories… 4 g fat… 2 g fiber… 14.5 g protein… 20.6 g carbs… 155 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour Hayden Pearson has a wonderful dessert call “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

++6 Tbsp cooked, mashed rhubarb ++++ 1 two-oz egg ++++ 1 egg white ++++ 1½ Tbsp sugar ++++ 2 Tbsp flour OR 2 Tbsp white whole wheat flour ++++ 2 Tbsp milk++++½ tsp baking powder ++++ per person: 1 slice Canadian Bacon [= ½ oz back bacon] ++++ 1 oz strawberries, sliced ++++ Optional:  5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]++

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure the 6 Tbsp you need and save the remainder for another use. [Add to a smoothie; serve with yogurt] Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350 F until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the optional beverages. Plate topped with strawberries. Delicious.

Morel Mushroom Omelette: 269 calories… 18 g fat… 2.5 g fiber… 18 g protein… 10 g carbs… 180 mg Calcium  PB GF  A mushroom omelette with bacon is a delicious treat. Morel mushrooms kick it up a few notches. You can use fresh morels or dried mushrooms that have been soaked in warm water until soft, then blotted dry.  HINT: This recipe serves two [2], but you could cut it if you wish, or double it to serve four [4]. 

4 two-oz eggs —-½ oz/3 Tbsp Parmesan-Reggiano cheese Whisk eggs, just to blend in the yolks. Grate cheese and stir it in.
1 c/2.3 oz morelsSlice morels lenthwise.
2 slices uncured bacon [30 cal/slice], cut into ½” pieces Cook in a non-stick pan until ‘lightly golden’, 2-3 minutes. Drain off all but ½-1 Tbsp fat.
1 scallion [1 oz], thinly sliced———-sliced morelsSaute scallions and morels in fat until softened and warm. Distribute evenly within the pan.
Egg-cheese mixture—————cooked baconPour in eggs without disturbing the other ingredients. Sprinkle with chopped bacon.
Cook until top is done to your liking. Fold and plate. 
2 oz zucchini OR Side salad with 2 Tbsp blueberriesToss the salad and plate with the omelette.

Earthquakes

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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.

Ever since there have been humans, we have been fearful of and confused by earthquakes. The Chinese thought that the world was balanced on the back of a turtle. When the turtle moved, the earth shook. The Romans called the ground they walked on ‘terra firma‘ or ‘solid ground’, and they thought that earthquakes were caused by the anger of the gods. But the ground is anything but solid. The earth’s crust, which is from two to 20 miles thick in places, is broken into many pieces called Tectonic Plates. The largest pieces are either Oceanic or Continental Plates, their names explaining where they are found. Despite their thickness, the plates are floating on molten rock below them in the Asthenosphere. As that molten rock flows, it pulls the plates, moving them toward each other, away from each other, or sliding past each other — as seen in the illustration above. When the plates move, earthquakes happen: small ones when plates diverge, much stronger ones when plates converge or slide past. The strength of an earthquake can be measured on the Richter Scale or on the Modified Mercalli Intensity Scale [MMI]. It seems odd when some similar events occur on similar dates in history. One such coincidence had to do with plate motion. On January 26, 1531, Lisboa, Portugal was rocked by a massive earthquake, a number IX on the MMI. Hundreds died, many more were injured, up to 1500 buildings were destroyed, and ships in the harbor were damaged by a tsunami. The cause given for the disaster? The wrath of God. In 1700, on the same day, people in the First Nations villages along Vancouver Island, British Columbia were just going to sleep when the largest earthquake in North America struck. The quake most likely had an MMI of X, based on the destruction of entire villages due to the shaking, the landslides, and the 50-foot tsunami. The tsunami traveled across the Pacific to Japan, where there was more structure damage and loss of life. Earthquakes are fascinating geological events. Where they happened once, they can reoccur. Given modern population densities, strong earthquakes in those same areas today would cause enormous damage.

Our menus today honor the regions struck by those major quakes on January 26th. In the 1700s, the Russians dominated the Pacific North-West of North America, as they exploited fur-bearing animals along the coast. For them, blini at breakfast. The Lisbon earthquake had its epicenter in the estuary of the Targus River, thus a Portuguese fish recipe seems appropriate.

Buckwheat Blini Breakfast: 213 calories… 5 g fat… 3 g fiber… 9 g protein… 31 g carbs… 67.6 mg Calcium…  NB: The food values shown are for the plated items only, not for the optional beverages. Blini are associated with Russia and caviar. Here they appear in more common company at breakfast. Sour Cherry Syrup is just the thing to top them, though cherry jelly thinned with water would be good too.

++2 buckwheat blini** ++++ 1 oz ham ++++ 1 Tbsp/ ½ fl oz Sour Cherry Syrup ++++ Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

If previously-made, warm the blini and roll them. Warm and roll the ham, too. Plate them all and lash with the syrup. A simple and tasty meal.

BUCKWHEAT BLINI: one batch yields 16 six-inch pancakes, ~1 oz each each = 72 calories —- 2 g fat —- 1.6 g fiber —- 2 g protein —- 10 g carbs —- 30 mg Calcium — ++1¼ c skim milk ++++ ½ c all-purpose flour ++++ ½ c white whole wheat flour ++++ ½ c buckwheat flour ++++ ¾ tsp dry yeast ++++ 1 tsp salt ++++ 2 two-oz eggs ++++ 2 Tbsp butter ++++ 3-4 Tbsp water ++

Heat milk until warm to the touch. Whisk together flours, yeast, and salt. Melt butter and let cool a bit. Mix with the warm milk, then whisk in the eggs. Combine wet and dry ingredients until no lumps remain. Let rest 90 minutes on the counter or 12 hrs in a cool place. After the resting, stir the batter and heat a well-seasoned or non-stick skillet. Spritz with non-stick spray, then wipe with a bit of paper towel. To make 6” diameter blini, I used a 3 Tbsp scoop. The batter is thicker than crepe-batter, but thinner than most pancake-batter. It begins to cook as soon as it hits the pan, so tip/rotate the pan with one hand as you add batter with the other. Then use a scraper to nudge the batter over to the edges. Cook on one side, as holes form on the top. Then turn and cook on the other side. TIP: they freeze well

Portugese Fish & Chips: 260 calories… 6 g fat… 5 g fiber… 24 g protein… 28 g carbs… 60 mg Calcium…  PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater, comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.

++ 3 oz tilapia or hake ++++ 1 fl. oz lime juice or lemon juice ++++ 1 egg white + 1 egg yolk ++++ 2 Tbsp white whole wheat flour ++++  3 oz sweet potato, peeled ++++ ½ tsp canola oil ++++ ½ tsp granulated garlic++++ ¼ tsp paprika ++++ black pepper ++++ 2 oz asparagus ++

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into ¼” slices. Cut each slice into ¼” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on to cook. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up, Portuguese style.

Husband’s Day

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

January 19th marks a festival in Iceland called Husband’s Day. Some call it by its original name, Bóndadagur or Farmer’s Day, but with fewer people farming some think that “husband” was more encompassing than “farmer”. This is the day when the man of the house is fussed over and cosseted and thanked for all the good work he does during the year to support his family. Sound good? Not so fast! By tradition, on the first day of the month Þorri, the man of the house must arise at dawn. He puts on his shirt and puts one leg in his trousers. Then he goes outside — remember that this is Iceland in February!! Brrr!! — and runs/hops around the perimeter of the house, dragging his trouser leg behind him. That sacrifice to the god Thorr performed, he can go back inside. Presumably he will now get fully and warmly dressed, and bask in front of the fire while the womenfolk serve breakfast. This day has been celebrated since the 12th century. Because it is an ancient tradition, it is a time when traditional foods are served: Hangikjöt: dung-smoked lamb served with potatoes and white sauce; Harðfiskur: Dried fish is often enjoyed with butter; Blóðmör and Lifrarpylsa: Traditional blood and liver sausages. Mm-yum.

If you don’t enjoy dried fish or sheep’s heads or fermented shark, smoked foods are popular on Bóndadagur. Since Icelanders enjoy seafood, we will enjoy smoked salmon at breakfast and salmon cakes dinner. Be good to your Good Man, today and all days, and be grateful if you are in a supportive, loving relationship.

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 A stacked, open-faced sandwich can be a delicious treat at breakfast. Smoked salmon and cucumbers make a winning combination.

++ 1 slice whole-grain bread, 70 calories  [Dave’s Killer Thin-Sliced Bread is great] ++++ 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!

Salmon Cakes: 233 cal… 10.5 g fat… 1.5 g fiber… 21.7 g protein… 10.7 g carbs… 46 mg Calcium…  PB GF – if using GF bread  Eating Well magazine is the source of this fine recipe of salmon with an East Asian flair. Serve with Corn-Tomato Salsa, a Side Salad, zucchini slices, or Coleslaw to add up to 61 calories, taking the total for the meal to 294 calories.

4 cakes. Sv 2Cast iron or non-stick pan. 1/3 cup measure 
1 c cooked salmon—-one 2 oz egg—2 Tbsp red onion—1 Tbsp coriander seeds—1 Tbsp chile-garlic sauce—1 Tbsp soy sauce—1 tsp 5-spice powderFlake the salmon. Whisk egg. Chop the onion finely. Crush or grind coriander – Use fresh cilantro if you have it Add other seasonings and combine well.
½ c/1 oz fresh bread crumbsFold in crumbs. Form in 1/3 c patties.
1 tsp sesame oilHeat in skillet over med-high. Cook cakes 3 mins per side.
½ cup coleslaw -OR- ½ cup Corn-Tomato Salsa -OR- 4 oz zucchini slices, cookedcoleslaw adds 41 calories, Salsa adds 61 calories, zucchini adds 40 calories

Martin Luther King

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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.

Michael King, Jr was born on January 15, 1929, in Atlanta, Georgia, USA. When he was five years old, his father ‘Michael’ changed his first name and the name of his son from Michael to ‘Martin Luther’, after a trip to Germany. His father and grandfather had been Baptist ministers, and, following in their footsteps, Martin was graduated from Morehouse College, one of the HBCUs. He continued his education to earn a Doctor of Divinity degree from Boston University. While there, he met and married the remarkable Coretta Scott. While serving as pastor at a church in Montgomery, Alabama, King was asked to help organize a protest against racial segregation on city busses. By applying Mahatma Gandi’s tactics of non-violence with Christian teachings, the Montgomery Bus Boycott was a success and King gained prominence as a Civil Rights leader. He moved his family to Atlanta, where he joined his father on the pulpit of the Ebenezer Baptist Church. King then founded and lead the Southern Christian Leadership Conference to co-ordinate actions throughout the southern states. While Peter, Paul, and Mary were singing “Blowin’ In The Wind“, King was speaking and organizing all over the country, giving people hope that racial equality might be achieved. The 1964 March on Washington showed the strength in numbers of King’s supporters and his “I have a dream” speech showed the heights of his rhetorical abilities. That year, the Civil Rights Act was passed, followed by the Voting Rights Act the next year, both victories for the cause. Young activists within the movement thought that King was too passive, but he continued to urge non-violence. King was killed by an assassin in 1968. How curious that the very people who inveigh against ‘cancel culture’ are trying to cancel references to Dr King and the Civil Rights struggle in 2026.

Dr. King liked food. From Southern home cooking to food grabbed on the road, he liked it all. Our breakfast has links to the lunch counter meals that King enjoyed and that were famously occupied during the Civil Rights movement. Our dinner remembers that King did not distain a simple soup from a favorite Atlanta restaurant.

Egg-McArnold: 230 calories… 6.5 g fat… 5.6 g fiber … 13.5 g protein… 27 g carbs… 91 mg Calcium…  NB: The food values given above are for the egg sandwich only, not the optional coffee. This, of course, is the Fasting version of a fast-food favorite. Works well for eating on-the-run. 

++ 1 two-oz egg ++++ 1 Arnold-brand multi-grain Sandwich Thin [or similar @100 calories] ++++ ½ oz Canadian Bacon or 1 slice Jones Brand @ 20 calories/slice ++++ 2 oz grapes ++++   Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ 

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

‘Therapeutic’ Chicken Soup: 278 calories… 3.4 g fat… 5 g fiber… 18.5 g protein… 36 g carbs…78 mg Calcium… PB The recipe is from It’s All American Food by David Rosengarten. Simple, filling, and Granma says it is good for you.  NB: One serving = 2 cups of soup! Feel free to reduce that amount — I find 1 cup to be satisfying.

2 oz/½ cup parsnips, diced ++++ 1 oz/¼ cup carrots, in small coins ++++¼ cup celery,diced ++++Prepare vegetables. 
1½ cups excellent chicken broth, homemade or purchased +++++ 3-4 Tbsp water++++ ParsnipsHeat stock to a simmer. Add parsnips, cook 5 mins.
carrotsAdd carrots, cook 5 mins. 
celeryAdd. Cook until vegetables are tender.
½ oz Pennsylvania Dutch noodlesCook noodles in water until just underdone. Drain. 
Cooked noodles ++++2 oz cooked chicken breastCut in ½” cubes. Add these, taste for salt + pepper. 
3 Tbsp parsley Add parsley and cook 5 mins.

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

whole grain bread @ 70 calories1.5 two-oz eggs 
smoked salmon + strawberriesHawayij spice
whipped cream cheeseDeglet noor dates
cucumber or Swedish cucumber salad 
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salmon + one 2-oz egg + red onions + soy sauce1/4 pound scallops per serving
coriander/cilantro [either] + chili-garlic sauce Indian curry powder
5-spice powder + fresh bread crumbs + sesame oil broccoli
side salad/Corn-tomato salsa/coleslaw/zucchinibutter + white wine [2-3 Tbsp]
Sparkling waterSparkling water

Battle of New Orleans

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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. 

“In 1814 we took a little trip
Along with Colonel Jackson down the mighty Mississip’
We took a little bacon and we took a little beans
And we caught the bloody British in the town of New Orleans.”

Johnny Horton‘s lyrics and catchy tune are most Americans’ introduction [and limit of their knowledge] about the Battle of New Orleans, on January 8, 1815. Once the British had defeated Napoleon in 1812, they were freed to avenge their most bitter failure: the loss of the American colonies in 1783. So they started the War of 1812, first stopping American ships on the high seas and pressing men into service in the English navy. Then they attacked and sacked Washington, DC. Following a repulse at the port of Baltimore, the British planned to take the port of New Orleans as a back-door entry to regain their lost territory. The Americans caught wind of the plan and began to mobilize troops in November. Their leader was Andrew Jackson and he had no standing army. So he cobbled together businessmen, local militia, Choctaw Indians, sailors, smugglers, pirates, freed Black men, and sharpshooters from Tennessee and Kentucky to fight along side some US marines and soldiers. This collection of 5,000 men was soon to face 8,000 trained British troops. In late December, the British began moving up the Mississippi River, but were stopped by a night-time raid by Jackson’s men. The harrying tactic accomplished nothing, but it set the stage for the ensuing battle. The Americans went back up river, and built a wall of mud and cotton bales stretching East from the river to a swamp. Across the river, artillery were emplaced. Meanwhile, a new British commander had arrived. He was highly annoyed that the night-time raid had not been a British victory, so he pressed North to attack the American line. His first two attempts were futile, so he threw his troops into a full-on battle on January 8. When the smoke had cleared, the British casualties were 2034, US casualties were 71. The British withdrew and that was the last battle of the War of 1812. In fact, the War was already over, a peace treaty having been signed days before. But news traveled slowly, and 285 British soldiers died for nothing.

We will not eat the ‘bacon and beans’ of the song. Instead, our breakfast is inspired by French food, since New Orleans was a French possession until it was sold to the US in 1804. Because of New Orleanians’ love of seafood, stuffed clams are for dinner.

Ratatouille-Egg Toast:  301 calories… 6 g fat… 4 g fiber… 17 g protein… 31.4 g carbs… 212.4 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.  Ratatouille, the French vegetable stew, is great with eggs for breakfast. And you can prepare it year-round. 

++ 1 piece 70-cal multi-grain bread [ Dave’s Killer Thin-Sliced Bread is great] ++++ one 2-oz egg ++++ ¼ cup Mediterranean Vegetables, drained through a sieve as needed ++++ 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] ++

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Stuffed Clams: 262 calories… 7.5 g fat… 5 g fiber… 28 g protein… 34 g carbs… 423 mg Calcium… PB  GF— if using GF bread crumbs If you served this to guests they would not consider themselves to be ill-used. The inspiration for this dish was a meal at the Georgetown Inn, Georgetown, PEI, Canada.

1 oz red bell pepper, slicedIn a small pan, cook pepper in a small amount of water. Reserve water.
2½ oz [½ medium] tomato—1½ purchased turkey meatballsChop cooked pepper, dice tomato and meatballs.
4 oz asparagus -OR- 2½ oz broccoli florets -OR- 2½ oz carrots -OR- 2½ oz cauliflower floretsChoose your vegetable and prep it for cooking. Add water to the pan in which you cooked the red pepper, then put in the cut vegetables.
½ c/2 oz clams, diced—½ slice 70-cal bread, diced—1½ Tbsp plain non-fat yogurt— garlic powder— thyme— salt & pepper–Combine these with the chopped pepper/tomato/meatballs and gently stir to combine.
Heap into two [2] large, clean, empty clam shells or oven-proof dishes which have been lightly sprayed with cooking oil. Bake 10 mins at 350F while the veg are cooking.
½ Tbsp Parmesan cheeseSprinkle cheese on the stuffed clams in the last minutes of baking. Plate with the vegetables.

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

Bob’s Red Mill 10-Grain Cereal mix 1 two-oz egg 
reduced fat ricotta + cinnamonArnold-brand multi-grain Sandwich Thin or similar
blueberries/raspberries + nutmegCanadian bacon/back bacon @ 20 calories
pumpkin puree + maple syrupgrapes
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

15-16 oz can red beans + melonchicken breast meat, cooked + carrots
ground cumin + chili powderrich chicken broth + celery
16 oz can diced tomatoes + Italian sweet pepperparsnip + parsley
Cheddar cheese + onionEgg noodles
Sparkling waterSparkling water