fasting

Little Willie

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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.

Little Willie, in bows and sashes, Fell in the fire and got burned to ashes. In the winter, when its chilly, No one likes to poke up Willie.

“Little Willie” was a frequent character in a series of poems penned by Harry Graham. This hapless child was either killing those around him or being killed in a variety of ways. Are you familiar with these verses? I was introduced to them in 5th grade. The art teacher read us a poem and asked us to illustrate it. You can imagine the results.

Willie found some dynamite. Didn’t understand it quite. Curiosity seldom pays — It rained Willie seven days.

I recited this delicious doggerel to my mother, who then recited several more to me! This was great fun — although I admit that some of them offended my sensibilities by being too gory. Jocelyn Henry Clive Graham was born in England in 1874, and was sent to the best schools to train for the military. For some reason, being in the army inspired Graham to write humorous verses, which were published in 1899: Ruthless Rhymes for Heartless Homes under the pseudonym ‘Col. D. Streamer’. As a member of the Coldstream Guards, he served as aide to the Governor General of Canada. Together they traveled to the Klondike goldfields which resulted in a published travel book. He then fought in the in the Boer War and retired from active service in 1904. Graham became a journalist until he rejoined the army for World War I. During the war, he wrote lyrics for operettas and musical comedies. Was this his antidote to war? Graham’s work was very popular, and he continued to write until his death on October 30, 1936. His famous ‘ruthless’ poems have been described as ‘wickedly humorous’, macabre, sadistic, and ‘cheerfully cruel’. They put me in mind of Calvin’s creepy snowmen shown in Bill Watterson’s comic strip “Calvin and Hobbes”. Funny but vicious.

For your happy family, a breakfast and a dinner that are sure to please Little Darlings and their parents, without any death or dismemberment.

Felafel Plate: 219 calories… 5 g fat… 5 g fiber… 16.5 g protein… 30 g carbs… 165 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF A simple meal, yet full of nutrition and flavor.

++4 felafel patties ++++ 4 oz canteloupe melon or pineapple++++ 3½ oz fat-free Greek-style yogurt ++++ ½ tsp mint leaves++++ Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories]++

Warm the felafel patties or use at room temperature. Chop the mint leaves and combine with the yogurt. Prepare the beverage of choice and plate the food to please the eye.

Family Omelette: 286 calories… 17 g fat… 2 g fiber… 17 g protein… 10 g carbs… 109 mg Calcium…  PB GF Susan Herrmann Loomis serves this for a quick family dinner.  HINT: Serves two [2]

Serves 1Serves two [2]non-stick pan
1.5 slices bacon = 1.4 oz3 slices uncured bacon = 3 ozChop bacon into ½” strips.
1 oz fingerling potatoes, purple or red-fleshed2 oz fingerling potatoes, purple or red-fleshedSlice thinly.  If skins are thin, do not bother to peel them.
Cook bacon and pota-toes until they start to color, 3-4 mins.
Drain off all but 2 tsp bacon fat, leaving bacon-potatoes in pan. 
2.7 oz egg, unshelled–salt + pepper3 two-oz eggs = 5.4 oz unshelled–salt + pepperWhisk eggs with salt + pepper. Pour over bacon + potatoes in pan.
As edges set, lift egg a bit and tilt pan to let raw egg run under. 
½ Tbsp chives or green onion, minced —-1 oz chevre [goat cheese], crumbled 1 Tbsp chives or green onion, minced—- 2 oz chevre [goat cheese], crumbled Sprinkle with goat cheese and chives. Cook to preferred degree of doneness. 
per person: 3 oz tomatoes OR side salad with blueberriesper person: 3 oz tomatoes OR side salad with blueberriesTurn out on the serving plate and serve with a side. Voila!

Tales of 2 Cities

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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. 

No. not that Tale of Two Cities, the Dickens book about the French Revolution that I read in school and loved. Today’s topic is two cities that share the same birthday: October 27. In 1275, Amsterdam in the Netherlands was founded at the site of a dam on the Amstel River. In 1662, Philadelphia in the state of Pennsylvania, USA was founded where the Schuylkill and Delaware Rivers meet. For several decades, Amsterdam shuttlecocked between control by the Catholic Church or the Count of Holland. The Delaware Valley had been settled by Swedes, before being claimed by the English, then given to William Penn by the crown to pay a debt to Penn’s father. Both cities parleyed their river locations to become major trading centers. Amsterdam had to weather wars of religion as favor swung from Roman Catholicism to Protestantism. Philadelphia was founded by Quakers whose idea of religious tolerance attracted immigrants from all over Europe. Both cities gained power and population through global mercantile activity. Amsterdam is famous for its artists like Rembrandt, and philosophers like Descartes. Philadelphia is famous for its artists like Gilbert Stuart, and philosophers like Benjamin Franklin. Since its founding, Philadelphia has been called “The City of Brotherly Love”, which is a translation of its name. In modern times, Amsterdam has been called “Sin City”, due to its famous Red Light District and relaxed drug laws. Philadelphia has been trying to live up to its name, while Amsterdam has been trying to live down its reputation. Keep working at it, everybody.

A breakfast with scrapple, a famous food of Philadelphia, and a dinner with hotspot, beloved in the Netherlands.

Scrapple Breakfast: 255 calories… 12.4 g fat… 1.5 g fiber… 11 g protein… 16 g carbs… 54.4 mg Calcium… NB: The food values given above are for the egg bake only, not the optional beverages. PB GF Philadelphia, Pennsylvania is famous for its scrapple, a combination of ground pork, cornmeal, and seasonings. It is sliced and pan-fired until crispy, and served at breakfast.

++ 2 oz slice scrapple ++++ one 2-oz egg ++++ 2 oz apple, sliced ++++ 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] ++

Spray a non-stick pan with cooking spray. Cook the scrapple slice over medium heat until the bottom is set – you will know if you try to pick up the slice with a truner. If it is not set, continue to cook it. Turn the slice over to cook some more. If there is room in the pan, cook the egg to your preferance. Plate with the apples. Delicious.

Hutspot with Dutch Meatballs: 243 calories… 8 g fat… 4 g fiber… 17 g protein… 31 g carbs… 82 mg Calcium…  PB GF – if using GF rye bread This recipe from Holland was a hit at our house. The sweet carrots really add something to the potatoes.  HINT: This meal serves two with meatballs left over.

Hutspot: makes 1 cup which serves 2  ++2 oz potato, peeled ++++ 2 oz carrots, peeled ++++ 2 oz onion ++++ salt and pepper to taste ++ Cube the potatoes and put into a sauce pan with water half-way up. Cut the carrots in coins and put on top of potatoes. Slice the onions and put them on top of the carrots. Bring to a boil, turn down the heat. Cover and cook for 20 minutes or until all vegetables are soft. Drain, reserving the liquid. Mash the vegetables, adding reserved liquid if needed. Season to taste.

Dutch Meatballs: makes 6 meatballs  ++½ pound ground turkey, 3% fat ++++ 1 oz rye bread, crust removed if very hard ++++ ¼ cup skim milk ++++ 1 shallot [1 Tbsp chopped] ++++ 1 egg white ++++ ¼ tsp nutmeg ++ ¼ tsp salt ++ ¼ tsp black pepper ++ Chop or tear the bread into ½” pieces. Put in a small dish and pour in enough milk to wet the bread – you will have some left over. Add the seasonings and egg white to the meat. Squeeze the extra milk out of the bread and add it to the meat/seasonings. Run it all though the food processor. Heat a non-stick pan and spray with non-stick spray. Measure the meat mixture into 3 Tbsp portions and gently form into balls. Place in hot pan and cook until brown on one side. Turn and cook further. Turn onto another side and cook until done.

Plating: Plate two meatballs per person, along with half of the hutspot and a bit of grainy mustard, if you like.

Aristarchus of Samos

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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.

Later copy of Aristarchus’ work on sizes of sun,
earth, and moon.

The Sun revolves around the Earth, right? The Earth is flat, right? Those formerly cherished notions were popular for many millennia. After all, it looks as if the sun is moving across the sky while it seems that the apparently flat Earth is standing still. Who would challenge such evident logic? We were told in school that Columbus was first to believe that the world was round. We know that Copernicus published a revolutionary book in 1543, hinting that the sun was in the center of our system. We know that Galileo got into hot water for stating the same truth more emphatically in 1610. But who said it first? Aristarchus, 310-230 BCE, was a mathematician who lived on the Island of Samos in the Greek archipelago. From observing the shadow creep over the face of the moon as it became eclipsed, he had a huge ‘Aha!’ moment. The shadow was curved! The shadow was the Earth’s! The Earth was round! The shadow was cast on the moon by the Earth, as the Earth circled the sun! [That is called heliocentricity] Therefore, a round Earth orbited the Sun!! He wrote down his ideas, with illustrations and calculations, but the work was lost. Archimedes quoted it, and several parts were copied, so we know some of what Aristarchus said. But his brilliant insight was overshadowed by Aristotle’s insistence on a flat Earth circled by the Sun, Moon, and five planets. [Geocentricity] Just as the arrival in the New World by Brendan and Vikings was overshadowed by Columbus’ voyage, the guy who gets it right is often bested by the guy with a better press agent. Let us remember Aristarchus of Samos, and give him credit for being way ahead of his time.

Our meals are from modern Greece, to honor the ‘modern’ ideas of an ancient Greek.

Moussaka ScrOmelette: 175 calories… 13.5 g fat… 1 g fiber… 14 g protein… 5 g carbs… 70 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A good sauce makes a fine moussaka casserole. So why not carry that flavor over to breakfast by folding it into eggs? Great idea!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.  +++ 1 fluid ounce/2 Tbsp moussaka sauce  +++  ¼ oz feta cheese, crumbled ++++ 2 oz strawberries +++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Warm the moussaka sauce. Whisk the eggs and pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting edge of cooked eggs until the bottom is set but the top is still moist. Top with the sauce and cheese, fold and plate. Serve with the berries.

Meze Meal with meat: 297 calories… 6 g fat… 6 g fiber… 21.5 g protein… 22 g carb… 174 mg Calcium….  PB GF  ‘Meze’ is the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

+++ ¼ cup white beans + ½ Tbsp capers ++++ ½ oz marinated mushrooms +++ 2½ oz tomato, cubed or sliced and sprinkled with sea salt + a generous pinch Greek oregano ++++ 1¼ oz cooked chicken breast -OR- 1½ oz sliced Loukanico [Greek lamb sausage]++++ 1 oz mozzerella cheese -OR- feta cheese ++++ 1½ oz lemon-marinated carrots ++++  marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the chicken or sausage by cooking it and cutting into bite-sized pieces. Plate the ingredients to please the eye. Look at photos of the Aegean Sea…. 

Keeping Time

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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.

How do humans mark time? From the Stone Age to the Iron Age, it was by the sun, and where it is in the sky. Non-human animals are similar, in that they are active either all day or all night, their lives regulated by the hours of the sun. The idea of dividing the daylight time into segments brought us the shadow clock in Egypt, around 3500 BCE. The round sundial was invented circa 280 BCE by Aristarchus of Samos, a Greek astronomer and mathematician. The first clock that we would recognize, a mechanical clock, the Astronomical Orloj of Prague. It was originally designed by Mikuláš of Kadaň, a mechanic, and Jan Šindel, a mathematician/astronomer. They made a clock face to tell the hour, and an astronomical dial which showed the Earth’s position relative to the sun, moon, and planets. The first mention of the clock in print was on September 9, 1410. Soon, other cities wanted a mechanical clock on their town hall, and how people interacted with time changed forever. No longer did a man do ‘a day’s work’, for a day in Winter was shorter than a day in Summer. Now the employer could stipulate how many hours would be in that day — year in and year out. People’s lives were regulated by a machine that rang out the hours. The relationship of ‘first-world’ humans to the sun was shattered. The Orloj of Prague is a mechanical wonder, and has been enhanced over the years. Such an ancient mechanism has broken often. The first major repair was in 1552. In the first half of the 1600s, four wooden statues were added around the clock. In the 1700s, mechanical apostles were integrated into the design, making quite a show. The golden rooster first crowed in the 1800s. Today, this historic clock is a major tourist attraction in the old town of Prague, and our dependance on clocks is stronger than ever,

Our meals for the day are easy to prepare, so they will save you time!

Watermelon Breakfast Bowl: 200 calories… 6 g fat…5 g fiber… 6 g protein… 30 g carbs… 60.5 mg Calcium… PB Having some ripe watermelon on hand, I decided to turn a recipe for panzanella into a breakfast. I substituted farro [TIP: I always cook more farro than I need, and freeze the remainder in small portions to pull out as needed.] instead of bread for its hearty wholesomeness. It was a hit! I prepared it the night before and put it in the ‘frige. Next morning, with the feta on top, it was a cool, satisfying start to the day. HINT: this preparation serves two [2].

½ tsp fresh thyme leaves——-pinch red-pepper flakes——pinch ground black pepper—-2 T white wine vinegar—–1 T olive oilWhisk these together or put in a jar, cover and shake vigorously. Makes 3 T dressing 1 Tbsp: 39 calories.. 4.4 g fat… 0.5 mg Calcium 
2/3 cup farro, cooked [<60 g dry farro]—-½ tsp olive oil—-½ tsp fresh thyme leaves—pinch fine sea saltCook per package directions. Combine with oil, thyme, salt, and stir well.
1 cup watermelon in 1” cubes—-½ cup heirloom or ripe tomatoes—-½ cup seedless cucumberCut tomatoes in 1” cubes. Cut cuke in ½” cubess. In a big serving bowl, combine let sit. Drain off any excess liquid. 
Cooked, seasoned farroAdd these to bowl.
½ Tbsp dressingAdd dressing, salt and pepper. STOP HERE, CHILL
2 T. crumbled feta—–2 fresh basil leaves, tornDivide between individual bowls.Sprinkle with feta, garnish with basil leaves 

Lamb Kabobs: 227 calories… 6 g fat… 5 g fiber… 22 g protein… 31.4 g Carbs… 41 mg Calcium…  PB GF  This is so easy and so perfect for summer.

++3 oz lamb leg in cubes ++++ 1 Tbsp tomato juice OR water ++++ granulated garlic + crumbled rosemary ++++ 1.5 oz red bell pepper, in 1½” chunks ++++ 1.5 oz zucchini, sliced ¾” thick, then cut in quarters ++++ 1 oz red onion, cut in chunks ++++ ¾ cup Corn-Tomato Salsa*** 

Combine the tomato juice, garlic, and rosemary with the lamb. Stir to coat and set aside to marinate for 30-60 minutes. Prepare the vegetables and Corn Salsa while the meat sits. Impale the vegetables and lamb chunks on skewers, then sprinkle with salt and pepper. Heat a grill pan [indoors] or an outdoor grill and cook the kabobs on all sides. The meat will brown and the vegetables will begin to char a bit. Plate with the salsa for a very colorful meal.

***Corn-Tomato Salsa  1.5 cups ++1 cup corn kernels ++ 1 cup diced tomato ++ 2 Tbsp minced red bell pepper ++ 2 Tbsp diced red onion ++ 2 Tbsp cider vinegar ++ 1/8 tsp dry mustard ++ 1/8 tsp turmeric ++ ¼ tsp sugar ++ 2 dashes ground cumin 

Cheese Riot

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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.

Food riots were not uncommon. This one was about grain.

In Nottingham, England, a Goose Fair has been held for centuries on October 2nd. The time to bring geese to market has been associated with Saint Michael’s Day in late September, hence the timing of the fair. Geese would have been raised and fattened in the surrounding countryside, then walked as far as 50 miles to the city of Nottingham. The fair turned into a celebration of all agricultural products, not just geese, and was well attended due to the many items on sale. In 1766, the cows must have had a bad year, because the price of cheese was elevated. Not only the cows, but farmers all over England and Ireland had bad crops. Food was hard to find, and prices soared. Because food was expensive, there was a lot of cheese for sale at the Goose Fair that year. There were rumors that merchants from Lincoln would arrive to buy the cheese for themselves, which made people anxious, and fair-goers were already angered by the prices of the cheese. It came in very large wheels, and each might cost $235, in today’s money. When the Lincoln men showed up, they were accosted by local lads, and push came to shove. The lads were jailed for disturbing the peace, and then the crowd got really riled up. They stormed the jail [gaol], demanding the release of these local ‘heroes’. The crowd became more unruly still — they began taking cheeses from market stalls and shops, and rolling them away down the street. When the mayor came out to read the riot act, he was knocked down by a cheese. Stores and warehouses were looted, fires were started, and the army was called in. Unfortunately, one man was killed and several others were shot by soldiers before the unrest was quieted a few days later. The Cheese Riot was over, but not forgotten.

Cheese is a wonderful food, full of protein and Calcium, low in carbohydrates. Naturally, our food choices feature cheese at breakfast and at dinner.

Cottage Cheese & Fruit: 164 calories… 3.5 g fat… 5 g fiber… 10 g protein… 26 g carbs… 61 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein. A lovely breakfast!

++ 4 oz pear slices [of which Comice is the best] ++++ 1/3 cup 2%-fat cottage cheese ++++ ¼ c. blueberries ++++ ½ Tbsp pecans, finely chopped ++++ 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] ++

Section the pear into slices and remove the cores. Do not bother to peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the optional beverages of choice. Good stuff!

Palatschinken with Spinach-Cheese: 296 calories… 13 g fat… 4 g fiber…18 g protein… 28 g carbs… 402 mg Calcium…  PB GF – if using GF flour  This Austrian crepe is as versital as the French version – fill it with something savory for dinner, or something sweet for breakfast on a Slow Day. The recipe is from Sydney Oland @ seriouseats.com

10 crepes8” nonstick skillet
2 cups 1%-fat milk…………2 two-oz eggsBeat in medium bowl with wooden spoon until combined. 
1 c white whole wheat flour……..Pinch saltBeat into egg-milk until mixed into a thick batter.
½ tsp butterMelt in skillet over medium-high, wipe out with paper towel. Save towel.
3-4 Tbsp batterAdd batter, swirl pan to distribute. Once golden, ~1-2 mins, flip + brown other side. Remove to plate.
½ tsp butterMelt, wipe out with paper towel. Cook the next crepe.
Cook remaining batter, wiping the pan in between with butter-infused towel. 

For the meal: ++ 2 palatshinken ++++ ½ cup spinach-cheese filling* ++++ 2 oz tomatoes: whole or sliced ++

Put 4 Tbsp filling on each palatschinken, arranging it into a log-shape running from side to side. Roll up and plate with tomatoes.

*Spinach-Cheese Filling:  ½ cup = 136 calories… 8 g fat…1 g fiber… 11 g protein… 5.3 g carbs… 303 mg Calcium…  PB GF This versitle filling is from Pilar Hernandez @ chileanfoodandgarden.com. It is great as a filling in Palatshiken or crepes, or mixed with eggs and baked as mini-quiches.

makes 4 cups, serves 8makes 2 cups, serves 4medium saucepan
For fresh spinach: 425g fresh spinachFor fresh spinach: 212 g fresh spinachPut spinach in boiling salted water over high heat. Return to boil, cook 4 mins.  Take off heat and drain through sieve.
If using frozen spinach:450+ g bag spinachIf using frozen spinach: 225+ g bag spinachThaw spinach in a sieve over a bowl to remove liquid. Weigh out 425 g.
Strain and press spinach to remove as much water as possible. Chop small.
425 g whole milk ricotta……1 c. grated cheese (Havarti, Swiss)…….nutmeg, salt + pepper225 g part skim ricotta…½ c. grated cheese (Havarti, Swiss)…..nutmeg, salt + pepperMix all cheeses in a large bowl. Add spinach, stir thoroughly, add seasonings.

Johann Strauss

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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.

Vienna! Waltzes! But wait — this is not the Johann Strauss you are thinking of. This is the first of that name, the one who started it all. He was born in 1804, in Vienna, to a family of innkeepers. His parents died when he was still young, and he was apprenticed to a bookbinder. While learning his trade, Johann took viola lessons on the side, becoming proficient enough to form a trio with two friends when he was 19 years old. At the time, dance music was popular, both the highly choreographed “country” dances of society [the type one sees in Jane Austin movies or in Bridgerton] and “peasant” dances like the Ländler. In the former, partners hold hands and perform graceful steps and figures. In the latter, couples pair off, even daring to embrace each other — clearly a lower-class idea. By 1827, Strauss was leading his own group to great success, rivaling the efforts of his former band-mate. He composed music for marches and also for dances like the gavotte. The dance we call the ‘waltz‘ grew from the ländler, popularized in part by Strauss’ catchy tunes. In the meantime, he had married and his family was growing. Strauss took his 12-piece orchestra on many tours around Europe, fraying the fabric of his family life. When it became known that there was a mistress with eight children, Anna Strauss left her husband. Strauss had forbidden his sons to go into the music business, despite young Johann junior’s obvious talent. After the divorce, Anna encouraged her sons to become conductors and composers, rivaling their father. By the time of his death from scarlet fever on September 25, 1849, waltzing was all the rage, and Johann Strauss 1st had conquered Europe with his music.

Our meals today are based on typical flavors of Vienna: breakfast from a street-food sandwich, and dinner from Craig Claiborn’s International Cookbook.

Bosna Bake: 147 calories… 9.4 g fat… 1.5 g fiber… 9 g protein… 7 g carbs… 52.6 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF I took the ingredients for an Austrian sandwich and mixed them with eggs. That’s turning snack food into a healthy breakfast.

++ 1 two-oz egg ++++ 0.5 oz bratwurst, large dice ++++ 1 Tbsp onion, diced ++++ 2 Tbsp parsley, chopped ++++ 1 tsp ketchup ++++ ½ tsp prepared mustard ++++ ¼ tsp curry powder ++++ 1 oz strawberries ++++   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] ++

Put the sausage, onion, and parsley in a pan and saute them until onion is transluscent and sausage is cooked. Stir together the ketchup, mustard, and curry in a separate little dish. Whisk the egg, stir in the onion-sausage and pour into a lightly-spritzed ramekin or other oven-safe dish. Bake at 350 F. until cooked through, about 12-15 minutes. Before serving, dollop the eggs with the ketchup mixture, and plate with the strawberries. Yummy.

Viennese Chicken: 263 calories… 8 g fat… 4.4 g fiber… 30.4 g protein… 23 g carbs… 72 mg Calcium PB  GF – if using GF pasta and flour Craig Claiborn presented this recipe in his International Cookbook. It is easy to prepare and very good.

Dinner for 2, sauce for 4.Cast iron or heavy skillet
1 Tbsp butter——¾ cup onion, choppedCook until onion is transluscent but not browned.
Two 4 oz boneless chicken breastsAdd to pan, brown on both sides.
1 c green bell pepper——1 cup carrot——½ – ¾ c mushrooms——-¾ cup tomato——1 cup chicken stock——1 ½ tsp sweet paprika—-few grinds black pepper + 1 tsp saltChop pepper and carrot.Slice mushrooms.Dice tomato.Add all these to pan with chicken. Cover and simmer 25 mins until chicken and vegeables are tender.
2 Tbsp plain Greek yogurt, full-fat——1 Tbsp white whole wheat flourStir together, mix into vegetables until well-combined.
Remove 1¼ cup vegetables and sauce, freeze for another day. 
Per serving: ½ oz whole-grain pastaPlate chicken + sauce with pasta

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

1 two-oz egg = US large2%-fat cottage cheese
reduced-fat ricotta + prosciuttoblueberries, fresh or frozen
Parmesan cheese + wild mushroomspecans
peach or pear or applepear
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

quick-cooking barley + canned white tuna1%-fat milk + 2 two-oz eggs
baby spinach or lettuce + Parmesan cheesewhite whole wheat flour + sugar
white wine vinegar + olive oilbutter + 425 g fresh spinach
grape tomatoes + canned white beanspart-skim ricotta + Swiss cheese
Sparkling waterSparkling water

Horsetail Fern

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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.

Let me introduce you to Equisetum arvense, commonly called the Field Horsetail. Perhaps this plant is coming up in your garden, and not recognizing it, you yanked it out as a weed. It looks like a young pine tree, and you can see how it got its common name. This ‘volunteer’ in my perennial garden always makes me smile. You see, it is one of the oldest plants in the world — a living fossil! Horsetails are the ancestors of modern ferns, and like them, they reproduce by spores instead of seeds. In a period of Geologic Time called the Mississippian by North American geologists, plants began to evolve and spread across the land. Many varieties of non-vascular plants, ones that had trunks that were soft and spongey inside, grew in forests. By 330 million years ago, one of the tallest was the Giant Horsetail, which grew to be 60 feet high with a 12-inch diameter trunk. Those specimens eventually died out as other plants took over, but there was a niche for its little [8-12 inch] relative, so they survived three wide-scale extinctions and are still alive today. Can you see why I am delighted to see these plucky little plants each year? I love a survivor! Like many plants slighted as mere weeds to be eradicated in the civilized garden, Horsetail Ferns were prized as medicine in the human past and perhaps deserve a second look today. The plants were ingested as a tea or a tincture. What can Horsetail Ferns do for you? This list is verified by scientific studies, albeit on a small scale which need further testing: treatment of osteoporosis; healing burns and wounds; lowering blood pressure; strengthening fingernails and hair; stopping bleeding; controlling urinary incontinence. Wow. Sounds like a substance that modern medicine needs to study more!

The survivability of this ancient plant makes it a ‘super plant’ deserving of a Superfood breakfast. Fossils of Horsetail Ferns have been found all over the world, from South America to Western India, source of our dinner.

SuperFood Bake: 132 calories… 5.6 g fat… 2 g fiber… 10 g protein… 11 g carbs… 53 mg Calcium…  PB GF  Hearty, easy, good-tasting, with many of your favorite superfoods baked into a fine breakfast. Whole grains and dark leafy greens at breakfast!

++ one 2-oz egg ++++ 2 Tbsp cooked quinoa ++++ ½ oz cooked kale ++++ 1 Tbsp cottage cheese, reduced fat ++++ 2 pinches of cayenne, sage, garlic powder, turmeric ++++ ¼ c wild blueberries, fresh or frozen ++++ 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] ++

Plan to cook some quinoa for a dinner a day or two ahead to have some left-over for this breakfast. Tip: The night before cook the kale, squeeze it out, and chop in well. In a small bowl, combine the quinoa, kale, cheese, and seasonings. Add salt to taste. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray. Whisk the egg, then stir in the mixed ingredients. Pour into the prepared dish and bake 12-15 minutes. Plate with the blueberries and serve with your choice of optional beverages. Power-packed!

Cafreal Masala Chicken:  298 calories… 8.6 g fat… 2.5 g fiber… 22 g protein… 31 g carbs… 40 mg Calcium…  PB GF Indo-Portuguese fusion. Double the recipe, freeze the leftovers for a future meal!  HINT: serves 2

6 oz raw chicken meat, cut in large chunks…….
½ tsp salt…………1 Tbsp lime juice		Put chicken in a serving dish that can be heated over the cook-top. Toss with the salt and juice. Let sit 10 mins.
Half of a batch Cafreal Masala marinade**Stir in masala and let it sit 20-30 mins
1 Tbsp oil Add oil and cook slowly, uncovered, 20 mins. Cook, uncovered, until chicken is brown.
½ cup onions cut in thin rings……..cooking sprayIn a separate pan, saute the onions in cooking spray until they are soft.
Black pepperper serving: ½ cup cooked brown riceScoop the onions over the chicken, add black pepper and serve with rice.

**Cafreal Masala Marinade

4 servingsSpice grinder + blender
1 tsp coriander seeds……1 tsp cumin seeds……1 tsp black peppercorns….4 cloves….4 cardamom pods…..
½” piece of cinnamon stick or cassia bark		Grind whole spices to a powder in a spice or coffee grinder.
1″ piece of ginger…..4 garlic cloves……10-15g fresh coriander leaves and finer stalks…….4-5 green chillies (or to taste)..Roughly chop ginger, garlic, coriander, chilis and put into a blender. add ground spices to blender, and blitz. 
White wine vinegar (approx 40ml)Gradually incorporate vinegar until you have a fairly smooth paste.
Use immediately or store in an airtight jar. This masala will keep for months.

John Ware

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

When most people think of a “cowboy”, they picture a white American man [think Roy Rogers or Buffalo Bill Cody]. That’s too biased. When people think “cattle rancher”, they picture a Texas white man [think Richard King of Texas]. That’s too parochial. When people think “superb horseman”, one might picture the orphan boys who rode the Pony Express. That’s too limited. If you want someone who was all three at once, think John Ware — and then remember that he was Black. And Canadian. After being freed from slavery by the US Civil War, Ware went to Texas, where he learned about ranching and became a cowhand. In those days, cattle were raised far from the stockyards of Chicago and Omaha, so the animals had to be ‘driven’ [slowly walked] from their home ranch to a train terminus, then shipped to the slaughterhouse. These were known as ‘cattle drives‘ and they were feats of logistics. A bunch of cowboys had to control hundreds of steers for weeks on end, finding forage and water for them so they would be healthy at the end of the trail, all while avoiding predators or rustlers. One of the longest cattle drives ever was headed by John Ware, driving 3000 head of cattle from Texas to Montana in 1882. From there, he drove steers to the BarU Ranch in Alberta, Canada. Once Ware was in Canada, he stayed, working for large spreads at the dawn of cattle ranching in the province, as ranchers took over Indigenous lands. Like the Native population, Ware faced racism, but he worked hard and saved to buy his own land. Along the way, Ware gained a reputation as a master horseman, who had never been thrown by a horse; as a very hard worker; as an exemplary cowboy; as a pioneering rancher. He popularized the sport of calf roping/tie-down, which is now a standard event at any rodeo. By the 1890s, Ware had a wife, five children, and a cattle ranch of his own at the Red Deer River. In a terrible irony, his horse stepped into a badger hole on September 11, 1905, falling and crushing and killing Ware. He was named a National Historic Person by Canada.

Eggs ‘n’ sausage, at home or on a cattle drive. And as the iconic TV advert intoned: “Beef. It’s what’s for dinner.” What else?!

Sausage Bake: 142 calories… 10 g fat… 0.5 g fiber… 15 g protein… 8 g carbs… 39.4 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. –PB GF– Quick and yummy, can’t beat sausage and egg.

++1 two-oz egg ++++ 1 chicken breakfast sausage [33 calories/link], cooked ++++ 1 Tbsp 2%-fat cottage cheese ++++ pinch marjoram + salt + pepper ++++ 2 oz unsweetened applesauce ++++  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] ++

Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven at 350F 12-15 minutes, depending on how you like your eggs. Pour a beverage, and plate with that lovely applesauce. Nice start to your day.

Mixed Sushi: 275 calories… 11.6 g fat… 5 g fiber… 16 g protein… 28 g carbs… 39 mg Calcium…  PB GF  Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish or seaweed. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch or dinner another day. Made to be served at room temp.

++ 1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a previous meal. ++++ 1 tsp rice wine vinegar ++++ 1 egg ++++ 1 tsp soy sauce. ++++ 3 oz avocado, in long slices ++++ 1 oz grilled beef, in long strips OR substitute grilled chicken ++++ 2 oz smoked salmon, in long slices ++++ 2 oz cucumber OR zucchini in long slices. ++

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut egg into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

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

1 two-oz egg = US large + uncured streaky bacon1.5 two-oz eggs 
mushrooms + garlic + scallion + baking powderroast ham [11%-fat] or 3%-fat ham
dry mustard + Worcestershire sauce + Parmesanmushrooms + Gruyere cheese
white whole wheat flour+ non-fat milk + green beansraspberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salad greens + grapefruitdelicata squash: 5 oz per person
avocado + 2-oz eggmelon
chicken + lime-flavored oilBison chili or chili non carne 
white wine vinegar
Sparkling waterSparkling water

Galveston Hurricane

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

The city of Galveston, Texas is located at the northern end of a chain of barrier islands on the coast of the Gulf of Mexico. It was settled after the Texas Revolution in 1836, and became the premier port city of the state. It proudly welcomed thousands of immigrants and in 1880, Galveston was Texas’ largest city. The city was vibrant with its electric lights, opera house, state medical center, Coast Guard station, and fine architecture. For 64 years, the residents lived smugly in the assumption that no hurricane would ever strike that far West in the Gulf. Isaac Cline was the head of the local station of the young National Weather Service. On the morning of September 8, Cline noted that sea water was rising along the coast as the air pressure went down. This is what today we call ‘storm surge’: low air pressure causing the sea level to swell up, thus inundating the land. Knowing, therefore, that a storm was coming, he rode along the waterfront on his horse, telling people to head to higher ground or to stronger buildings. In truth, there was no ‘higher ground’ since the maximum elevation of Galveston Island was nine feet above sea level, and few heeded his warning. All day long the sea and the winds rose, flooding the coastal buildings. By that night, 120-mile-per-hour winds drove ocean waves onto the island. Rows of houses parallel to the shore went down like dominoes, damaging the rows of houses behind them. Eventually, the entire island and its proud city were under water. When the next day dawned, the destruction was incomprehensible. More than half of the city’s dwellings were destroyed, 8000-10000 people were dead. Clean-up began, as bodies were recovered from their splintered houses. There were so many dead that city officials put them on barges and had them towed out into the Gulf to be “buried at sea”. However, the next high tide brought the gruesome cargo back and piled the bodies high on the shore. The Galveston Hurricane of 1900 remains the greatest hurricane disaster in the USA of all time. Isaac Cline, whose wife was among the dead, then lobbied the National Weather Service to coordinate weather data to predict storm tracks and provide warning to people in the path of potential disaster. This is why you will hear weather alerts on your phone, TV, or radio before a strong storm or tornado comes your way. Thank goodness for a well-staffed and well-funded National Weather Service! An engrossing book about the event is Isaac’s Storm, by Erik Larson, which I recommend to your attention.

Fresh fruits and lots of seafood — you must be in Galvaston!

Citrus Breakfast: 149 calories… 1.5 g fat… 1.5 g fiber… 15.5 g protein… 19 g carbs… 118 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling because of the protein, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D.

++ ½ cup 2%-fat cottage cheese ++++ 2 Tbsp fat-free plain or fat-free Vanilla yogurt++++  1 clementine, peeled and sectioned ++++ 2 Tbsp black currants -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] ++ 

Combine all the dairy and scoop it onto the plate. Pour fruit on top. If you plan for a busy morning, combine everything the night before and refrigerate it. Great for a grab-and-go meal. It is a vitamin-blast.

Fish Tacos: 266 calories… 2.6 g fat… 3.6 g fiber… 23 g protein… 37 g carbs… 118 mg Calcium…  PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste.

++ two 6” corn tortillas ++++ 3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed. ++++  ½ cup tomato, cubed ++++ ½ cup cabbage, chopped ++++ 1 oz red onion, sliced ++++ 1 Tbsp lime juice or salsa verde ++++ pinch chili powder + pinch cumin ++++ 1½ Tbsp plain yogurt ++

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

Craig Claiborne

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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.

How did a boy from the Mississippi Delta town of Sunflower rise to international recognition as a culinary figure? Here is the story. Raymond Craig Claiborne was born on September 4, 1920, into a family in the throes of reduced circumstances. A genteel lady could run a boarding house when things got tough, so his mother did that while his father tended the kitchen garden and a flock of chickens. Young Craig spent many hours in the kitchen escaping bullying by his peers while learning to cook from his mother and the Black help. His graduation from University of Missouri with a journalism degree coincided with the US’s entry into WW2, so Claiborne enlisted in the navy. While serving in Morocco, he was introduced to French cuisine and his own homosexuality. After the war, Claiborne worked in Chicago until the lure of Paris became too strong. When he ran out of money there, he enlisted for the Korean War. The GI Bill would pay for post-secondary education, so Raymond chose to attend  l’École hôtelière de Lausanne, Switzerland. With that under his belt, he went to New York City, first to work for Gourmet magazine. In 1957, he won the prize: the job as food editor at the New York Times. Claiborne brought about several ‘firsts’: he was the first male to be a food editor of a major newspaper; he introduced the ‘Four Star’ rating system for restaurants; he promoted world cuisines in a conservative food scene. His cookbooks were legendary and he lived a life of gustatory excess until the late 1970s when he was told to loose weight, curtail his salt intake, and lower his cholesterol. Fearing a ‘culinary straitjacket’, the cookbook author teamed up with his favorite collaborator Pierre Franey to develop recipes which appeared in Craig Claiborne’s Gourmet Diet. Another best-seller among his 20+ cookbooks! How can you lose with a foodie who wrote, “Cooking is at once child’s play and adult joy. And cooking done with care is an act of love.”

Like Craig Claiborne, our menus will start in the American South with Cajun flavors. By the time of his death in 2000, he was noted for his international recipes, such as our curry dinner.

Cajun ScrOmelette: 142 calories… 7.6 g fat… 2 g fiber… 10.5 g protein… 10 g carbs… 73 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The hallmark of Cajun cooking is the sofrito of bell pepper, celery, and onion. Here they are along with the iconic Cajun Seasoning and Tabasco sauce. Cue the Zydeco music.

Chop and combine the vegetables with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to prefection. Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Chicken or Turkey Curry: 277 calories… 4.5 g fat… 6.4 g fiber… 17 protein… 37.4 g carbs… 81 mg Calcium… – PB GF –  Curry is always a favorite and Craig Claiborne made it safe for the health-conscious in his book Gourmet Diet. If you substitute the lentils for the chicken, you will have a vegetarian version.

++ ¾ cup curry sauce** ++++ 1½ oz carrot rounds ++++ ½ cup cauliflower florets ++++ 1½ oz cooked chicken breast, cut in ½” dice or smaller ++++ 3 Tbsp peas ++++ ¼ cup boiled yellow lentils ++++ ¼ cup diced cucumber ++++ ¼ cup diced tomatoes ++ 

Steam or boil the carrots and cauliflower. Boil the lentils or warm the naan. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils, top with cucumbers and tomatoes.

**CURRY SAUCE: makes 1½ cups  … ½ cup onion, chopped … 1 clove garlic, minced … ¼ cup celery, chopped … ½ cup apple, peeled, and diced … 1 Tablespoons curry powder … ½ tsp dry mustard … 1 bay leaf … 1½ cups chicken stock OR water … ¼ cup water… Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, stock, and water. Let cook until it measures 1½ cups. 

Naan***  Recipe by Aarti Sequeira 10 breads, each: 110 calories.. 3 g fat.. 2.4 g fiber.. 3.6 g protein.. 19 g carbs.. 9 mg Calcium..—12 breads, each 92 calories 2.6 g fat.. 2 g fiber.. 3 g protein.. 16 g carbs.. 8 mg Calcium..

1 tsp dry yeast—-1 tsp sugar—3/4 c 110 F waterIn a large glass, combine the yeast, sugar and water. Let stand until foamy, 5-10 mins.
2 c white whole wheat flour**—1 tsp salt—1 tsp sugar—1/8 tsp baking powderSift these into a large, deep bowl.Whisk to blend. 
3 Tbsp plain yogurt—2 Tbsp vegetable oilOnce the yeast is frothy, pour these into the glass of yeast water, and stir to combine.
**If you want to go gluten-free, you can substitute 2¼ cups gluten-free all-purpose flour mix for regular flour, plus 1¼ tsp xanthum gum.Pour wet mixture into dry mixture and gently mix with a fork. When dough is about to come together, mix with hands. It will feel as if there isn’t enough flour at first, but keep going until it turns into a soft, slightly sticky, pliable dough. As soon as it comes together, stop kneading.
Cover dough with plastic wrap or a damp tea towel and let it sit in a warm, draft-free place for 2-4 hours.
Have two bowls near-by: one with flour in it, + one with water. Dough will be extremely soft and sticky — the way it should be! Divide dough into 8 or 10 or 12 equal portions and lightly roll each portion in the bowl of flour to prevent sticking to each other.
++if using gluten-free flour, pat the naans into shape with your hands and fingers.Roll out each dough ball on a lightly floured surface. Form each into a tear-drop shape about 4-6“ in diameter and ¼” thick. Lift up by one end and wiggle it — the dough’s own weight will make it stretch a bit. Repeat with remaining dough.
Have: Cast iron skillet + lid to fit the skilletWarm skillet over high until it’s nearly smoking. Dampen your hands in the bowl of water and pick up one of your naans. Patty-cake it from one hand to the other to dampen it slightly.
Gently lay each naan in skillet + set timer for 1 min. Dough should start to bubble. Flip the naan. It should be blistered + a little blackened, don’t worry – that’s typical! Cover skillet with lid and cook 30-60 secs. Cook all dough.

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

2%-fat cottage cheese1 two-oz egg + unsweetened applesauce 
clementinetwo 33-calorie chicken breakfast sausage
nonfat vanilla yogurt2-% fat cottage cheese
black currants or blueberriesmarjoram
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 6″ corn tortillas + lime juicebrown rice + one 2-oz egg
3 oz white fish + plain yogurtsoy sauce + rice vinegar
red onion + tomatocucumber or zucchini + avocado
chili powder + cumingrilled beef + smoked salmon
Sparkling waterSparkling water