fasting

Ain’t I a Woman?

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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.

She was born into slavery and named Isabelle, then she became a famous voice in the fight for the abolition of slavery and the rights of all women. In 1797, New York was a slave-holding state, like so many others, when ‘Isabelle’ was born. Prevented from marrying her first love, forced to marry another man, lied to by her owner about his intent to free her, the woman walked off the farm one day into a life of freedom. Swept up in the Second Great Awakening of the early 1800s, she became an itinerant preacher and found her name: Sojourner Truth. She chose the name because she moved from place to place preaching the truth about God. Although unlettered and untaught, Sojourner had a stature [nearly 6 feet tall] and a voice that commanded attention. She was invited to be the only Black woman to attend the Women’s Rights Convention, held in Akron, Ohio in 1851. Many luminaries of the movement were there, forming committees and making speeches. Sojourner was going to address the group, but several women objected, so she made her statement from the steps of the Old Stone Church on May 29. While wealthy women politely debated women’s wages, Sojourner gave an impassioned rendition of what life was like in her world. Now considered one of the most famous women’s rights speeches in American history, her remarks have come to be known as “Ain’t I a Woman?”. In part, she said:

That man over there says that women need to be helped into carriages, and lifted over ditches, and to have the best place everywhere. Nobody ever helps me into carriages, or over mud-puddles, or gives me any best place! And ain’t I a woman? Look at me! Look at my arm! I have ploughed and planted, and gathered into barns, and no man could head me! And ain’t I a woman? I could work as much and eat as much as a man – when I could get it – and bear the lash as well! And ain’t I a woman? I have borne thirteen children, and seen most all sold off to slavery, and when I cried out with my mother’s grief, none but Jesus heard me! And ain’t I a woman?

She went on to live in Michigan with her daughters, lobbying for abolition and befriending members of the Seventh Day Adventists, until her death in 1883.

Although Sojourner Truth was not a vegetarian like her Adventist friends, our foods today will be plant-based, close to the ground, and delicious.

Sweet Potato-Black Bean Hash: 212 calories… 4.5 g fat… 9 g fiber…  31 g carbs… 96.5 mg Calcium…  NB: The food values given above are for the egg and hash only, not the optional hot beverage. PB GF Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.

++ ½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs] ++++ 2 Tbsp yellow onion, diced ++++ ¼ red pepper, sliced = 2 oz ++++ salt + pepper ++++ ¾ tsp paprika + ¼ tsp cumin ++++ ½ cup spinach, roughly chopped ++++ 4 oz canned black beans = ½ c. ++++ one 2-oz [US large] egg ++++ 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] ++

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. ALTERNATELY, you could roast these vegetables in a 400 F. oven for 10 minutes. Add spinach plus 2 more Tbsp water, and cook for an additional 5 minutes. Lastly, add the black beans and stir until ingredients are well-blended. HINT: prep this far the night before. >> NEXT MORNING: Heat the vegetable hash in the pan before topping with a poached or fried egg. Serve in the pan or scoop onto a plate.

Feta-Tuna-Bean Salad: 306 calories… 14.6 g fat… 5 g fiber… 19 g protein… 24 g carbs… 230 mg Calcium…  PB GF This salad has a lot going for it. Perfect for a hot summer evening.

++ 1 oz canned tuna, drained ++++ ¼ cup canned white beans, drained and rinsed ++++ 1 oz feta cheese, crumbled ++++ 2 oz tomatoes, cubed ++++ 1½ oz red bell pepper, cut as large dice ++++  2 pitted ripe olives, sliced ++++ ½ hardboiled egg, chopped ++++ 1½ cups baby greens ++++ 1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Provence + pinch garlic powder ++

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

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

rolled ‘old-fashioned’ oats 1.5 two-oz eggs 
nutmeg + cinnamonapple or applesauce
2%-fat cottage cheesefresh herbs
maple syrup + blueberriesVache qui Rit cheese 
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

American bacon + whole milk + 1 pound shrimpgreen bell pepper + cucumber + olive oil
onion + butter + 1.5 pound lobster, in shellwhite wine vinegar + dry white wine
parsley + baking potatoestarragon + garlic + onion
2 pounds steamer clams + 1 pound scallopsshrimp + piment d’emplette
Sparkling waterSparkling water

Fountain of Shame

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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.

Last week, I blogged about a very famous fountain. This time, I will discuss a very infamous fountain. Here is the story. In 1554, Francesco Camilliani was commissioned by Don Pietro di Toledo to design a fountain for his daughter’s villa in Tuscany. Given free reign, the architect designed an enormous, complex scene in multiple levels, with 48 statues of nymphs, satyrs, goddesses, gods, and other mythological figures. It took 30 years to build — and then the family rejected it because it was too big. What to do? It was advertised for sale, and the City of Palermo, Sicily [then a separate kingdom from Italy] decided to buy it, since they had no grand fountain of their own. The fountain was disassembled into 644 pieces, packed up, and shipped. When it arrived, a decision had to be made — where to put this gigantic structure?? The only square/piazza that was large enough was in front of the town hall, where the fountain fills the entire space with barely any room to spare — not good urban planning. Worse, one side of the Piazza Pretoria was taken up by a convent of Dominican nuns who were not amused by all that naked anatomical correctness outside their windows. The nuns exclaimed, “Che vergogna!” [“What a shame!”] And so the public came to call it the Fountain of Shame. The fountain is still there, the nuns left long ago. The fountain is walled off behind an iron railing, which opens at whiles for tourists. The water flow is shut off. What a shame.

Street-walkers are considered to be shameful by many, so what better for a discussion of the Fountain of Shame than two recipes that involve the famous Puttanesca Sauce of southern Italy. The name translates as ‘Streetwalkers’ Sauce’, but the real origin of Puttanesca Sauce is clouded in mystery, and may have nothing to do with Ladies of the Evening.

Puttanesca ScrOmelette: 150 calories… 8 g fat… 1.3 g fiber… 10 g protein… 8.5 g carbs… 60 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This breakfast is based on the flavors of the iconic Naples pasta dish. When you make a dinner with that sauce, save some out to season these breakfast eggs.

++ 1½ two-ounce eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  ++++ 2 Tbsp puttanesca sauce** ++++ ½ clementine OR 1 oz blueberries ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the sauce into the eggs and scramble or cook as an omelette. Enjoy with the fruit, and optional beverages.

**PUTTANESCA SAUCE:  makes 4 cups 1 cup = 117 calories… 3.6 g fat… 5 g fiber… 3.4 g protein… 15 g carbs… 125 mg Calcium 1 Tbsp = 7 calories… 0 g fat… 0.3 g fiber… 0.2 g protein… 1 g carbs… 8 mg Calcium..

+++ 1 cup chopped onion ++++ 1 clove garlic ++++ 2 tsp olive oil ++++ 5 cups whole tomatoes, canned ++++ 1 cup mushrooms++++ 2 anchovies ++++ ½ cup black olives, canned are OK, calamatas are better ++++ 2 Tbsp capers +++

Cook the onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

Mackerel Puttenesca: 298 calories… 17 g fat… 3 g fiber… 22.6 g protein… 7.6 g carbs… 66.4 mg Calcium… PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: it is from the mackerel which is high in Omega 3, so it is good fat]  TIP: I fillet and broil the fish as soon as I get it home since the fatty mackerel does not keep well raw.

++ 4 oz mackerel or other rich, oily fish ++++ ¼ cup puttenesca sauce, homemade [see above] or from a jar ++++ 2 oz green beans ++

If using fresh fish, broil the fish for 4-5 minutes per side to cook it.  If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked. Cook the green beans. Heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

Three Coins in the Fountain

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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 most famous and most photographed fountain in Rome is the Trevi Fountain. Oddly, it is not named for the designer [Niccolo Salvi], nor the builder [Giuseppe Pannini], nor the one who commissioned the structure [Pope Clement XII]. The fountain and the plaza that contains it are named for the three streets [‘tre-vii’] that converged on the square. Pope Clement sponsored a competition for the design of a fountain in 1732, and the finished product was dedicated on May 22, 1762. The fountain is built of the local travertine rock, not from marble. Such public fountains were not for tourists’ photo ops, but to provide drinking and washing water for people in the neighborhood. There has been a fountain in that spot since the time of the Romans, and the water for it has been supplied by Acqua Vergine, one of the oldest Roman aqueducts, ever since. Curiously, the fountain was built onto the back of a pre-existing building — Poli Palace, originally a family home, now the Central Institute for Graphics. What does the fountain have to do with throwing coins over your shoulder?? In Roman times, sweethearts would go to fountains or springs to throw a coin in the water before the young man was to leave for an extended period of time — military deployment or a business trip. The coin was an offering to the deity of the water to insure the boyfriend’s safe return and his continued love. When the Trevi Fountain was completed, people couldn’t resist throwing coins into the large pool. I had always inferred from the song “Three Coins in the Fountain” that ‘3 coins’ meant that three people tossed in one coin each, in a hope for true love. But a tour guide in Rome said that each person has to throw three coins: the 1st insures that you will return to Rome. The 2nd is for your fondest wish. The 3rd is the hope of love and matrimony. To throw them, you turn your back on the fountain and toss them over your shoulder. So many people visit the spot every year, that the City of Rome is considering limits: tourists must reserve a time slot in advance, and pay 1-2 Euros for the privilege. Every few nights, the fountain is closed and all the coins are cleaned out. They are given to the charity Caritas, which uses the money in Rome to fund a food bank, welfare projects, and a soup kitchen. In 2022, the fountain yielded 1.4 million euros/$1.52 million USD. It is illegal to take coins from the Trevi Fountain, so throw them in instead.

A pizza flavored breakfast and a Caprese chicken are the perfect flavors for a Roman sojourn — even if it is only virtual.

Pizza Bake:  130 calories… 6.5 g fat… 1.5 g fiber… 9.4 g protein… 8.4 g carbs… 93.7 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Forget the cold slice on a greasy box…. pizza for breakfast just got healthier and more delicious. 

++ One 2-oz egg ++++ salt + pepper to taste ++++ 1.5 Tbsp crushed tomatoes ++++ 2 thin slices pepperoni, minced ++++ ¼ oz mozzerella chesse, grated ++++ ½ oz bell pepper, chopped ++++ ¼ cup 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] ++

Set the toaster oven at 350 F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin or small oven-proof dish. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a congeled slice that tastes like cardboard.

Caprese Chicken: 289 calories… 15 g fat… 2.5 g fiber… 35.6 g protein… 6.3 g carbs… 140 mg Calcium…  PB GF ‘Caprese’ means ‘from Capri,’ the fabled island off the West coast of Italy. In cooking, it often means the use of fresh mozzerella, basil, and tomatoes, as in this recipe. HINT: This recipe serves two [2]. The amounts can be cut in half for one person.

On a Slow Day, you can add some pasta to the menu.
8-oz chicken breast, boneless and skinless+++++++++++ ++++++++ Kosher salt ++++++ pepperPat chicken dry.  Remove tenderloin and save for another use. Put meat flat on cutting board and hold it down with a flat hand. Cut it lengthwise parallel to the cutting board, so you have two, equal, thinner pieces. Pound meat, if you wish, until it is as thin as you can make it. Season on both sides.
2 oz mozzarella, sliced ++++ 2 oz sliced tomatoes ++++6-8 basil leavesPut mozzarella, tomato slices and basil leaves on each breast piece. Enclose filling by folding chicken over it. You might need to fasten it shut with a toothpick/skewer or tie with kitchen twine. TIP: Chicken can be prepared to this point, covered + refrigerated up to 24 hrs 
Non-stick cooking spray ++++1½ tsp olive oil ++++++++ 2 garlic cloves, sliced Heat oil and non-stick spray in a 10-12” nonstick pan over medium heat. Sauté garlic, stirring, until golden, ~4 mins. Scoop out garlic and drain on paper towels, leaving oil in the pan.
Sauté stuffed breasts until golden on the bottom, ~4-6 mins. If breasts darken too quickly, lower heat. Flip and cook 4-5 mins. Cover, cook 2-3 mins, until chicken is cooked and filling is hot.
2 tsp Pesto ++++++++++ basil leaves ++++++++++++++++++ 3 oz asparagus per personCook asparagus. Carefully move chicken to the plates. Add pesto to pan juices and whisk. Pour pan juices over the chicken. Garnish with basil and cooked garlic. Serve with asparagus on the side.

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

1.5 two-oz eggs = US large1 two-oz egg + onion  + fresh spinach
blueberries or clementinered bell pepper + paprika
Puttenesca sauce : onion, canned whole tomatoes,sweet potato or butternut squash
garlic, oil, anchovies, black olives, caperscanned black beans + cumin
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz mackerel filetcanned tuna + canned white beans + olive oil
green beansfeta cheese + tomato + red bell peppers
Puttenesca sauce , homemade or cannedblack olives + hard-boiled egg + baby greens
lemon juice + herbes de province + garlic powder
Sparkling waterSparkling water

Saint Ivo

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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.

As I was going to Saint Ives, I met a man with seven wives. Each wife has seven sacks, Each sack had seven cats. Each cat had seven kitts. Kitts, cats, sacks, wives — How many were going to Saint Ives?

This traditional riddle, which dates in print from 1799, refers to the town of Saint Ives in Cornwall, England. That coastal town linked Cornwall by sea to Brittany, France — two regions connected in many cultural ways. One similarity is their veneration of Saint Ivo Helory of Kermartin, AKA: Ives, AKA: Yves. Saint Ivo was born in 1253, to the Lord and Lady of Kermartin — in those days, each town and its surrounding land was owned by its own ‘seigneur’ or Lord to whom everyone owed allegiance and taxes. At age 14, Ivo was sent to Paris to study law. Ten years later, he read canon law, then returned to Brittany. There, he became judge in clerical courts, and later, a priest. As a judge, Ivo strictly adhered to what was right and lawful — despite attempts to bribe him to do otherwise. He often protected the poor who came to his court, paying their fines and court fees, and acting as their lawyer in civil court. There are many anecdotes about Saint Ivo’s help to widows, the poor, and the falsely accused. He was so fair-minded and honest that it was said of him [in latin]: “St. Yves was a Breton, [“Sanctus Ivo erat Brito,]/A lawyer but not a robber, [Advocatus et non ladro,]/To everybody’s amazement [Res miranda populo]”. Ivo spent his life depriving himself of sustenance, and punishing his body to remind himself of the lives of the poor and to become closer to Jesus. After his death on May 19, 1303, he was revered as the ‘advocate of the poor’ to such an extent that he was canonized a mere 43 years later. Ivo of Kermartin is the patron saint of lawyers and of Brittany. He was buried in a simple tomb in the churchyard of his parish at Minihy. At the Cathedral of Tréguier there is a monument to Ivo, where the ancient Pardon of St Yves occurs every year on the Sunday before his Feast Day.

For the Feast of Saint Ivo, we will enjoy some foods with a Breton flavor, since both our meals contain artichokes — a prized agricultural product of Brittany.

Breton Bake: 149 calories… 6.5 g fat… 3.4 g fiber… 9.4 g protein… 13.5 g carbs… 103 mg Calcium…  NB: The food values given are for the egg dish and the fruit only, and do not include the optional beverages. PB GF Delicious. Filling. Different.

++ 1 two-oz egg ++++ 2 Tbsp crushed tomatoes ++++ 2 Tbsp artichoke hearts, canned or frozen ++++ ½ tsp curry powder ++++ 1 Tbsp fat-free ricotta ++++ 2 oz strawberries OR 1 oz applesauce, unsweetened OR 1 ++++  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] ++ 

Chop the artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew prepare any optional beverage and portion the applesauce. Enjoy your breakfast on the Cote d’Amor.

Summertime Pasta: 234 calories… 10.6 g fat… 6 g fiber… 9 g protein… 27.5 g carbs… 126 mg Calcium…  PB This excellent recipe is from Fast Food My Way by Jacques Pepin. It is indeed fast to prepare, and after a few alterations, it is fit for a Fast Day too. Excellent as it is, but if you want to add more protein, put in ¼ cup of shredded cooked chicken breast. HINT: The recipe as written serves two [2] persons.

Sv 2 
3 oz diced tomatoes +++++++ ¾ c/80 g diced zucchini +3 oz artichoke hearts ++++++1 oz diced mushrooms ½ tsp salt & black pepper ++++++ 3 Tbsp EVOOCombine everything in a microwavable glass bowl.
2 oz whole wheat pasta shells ++++++++++++++++++ water & salt20 minutes before serving, bring water and salt to a boil. Add pasta, cook about 7 minutes until al dente. Drain.
Microwave vegetables 2 mins or longer, until they are lukewarm.
¼ c ParmesanCombine pasta with warm vegetables, stir in cheese.
Fresh basil + edible flowersPlate and top with basil and edible flowers if you have them.

Saint Dymphna

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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.

Somewhere in Ireland in the 7th century CE, a pagan lord named Damon and his Christian wife had a daughter named Dymphna. She grew up to be a teenager as lovely as her mother. When her mother died, her father sank into a depression so disturbing that the king told him to remarry. All along, Dymphna had been caring lovingly for her increasingly deranged parent. Damon agreed to marry, but only if he could find a wife as beautiful as his beloved. By the time it was clear that such a one could not be found, the despairing widower began to think that his daughter was actually his wife. When Dymphna had to resist his advances one time too many, she fled Ireland with her confessor priest, trusted servants, and the court jester [why??]. They ended up in Geel, Belgium where the 15-year-old Dymphna set up a hospital for the poor and the mentally ill. The news of this reached her father, who hastened to Belgium. His men beheaded the priest to convince Dymphna to return with them, but when she refused, her father cut off her head too. The local people buried the martyrs and built a church over their graves. The church became a pilgrimage site. It burned down in the 1300s, and the Dymphnakerk that stands today was begun in 1349. Over the centuries, people with mental afflictions have journeyed to Geel to pray to Dymphna for help. Since the 1300s, there has been a gasthuis/hospice for pilgrims, once run by nuns, now a public psychiatric hospital that manages a unique program. So many people came to the town that the hospital was over-flowing. Townspeople agreed to host pilgrims and Geel has been running a program of family living for the mentally ill for centuries. After an evaluation at the public hospital, people are paired with families and live in a home setting as guests or boarders. They participate in family and community life. And they thrive. Host families receive a stipend and training. In 1862, a visiting doctor was amazed at “the extraordinary phenomenon presented at Geel of 400 insane persons moving freely about in the midst of a population which tolerates them without fear and without emotion.” Thanks perhaps to Saint Dymphna, the Geel model works.

Our breakfast is based on a dessert popular in northern France and Belgium. The dinner is a soup that is Irish through and through.

Apple Flamusse: 223 calories… 15 g fat… 4 g fiber… 17.5 g protein… 68.5 g carbs… 171.5 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB  This fine French dessert doubles as a splendid breakfast. And since the recipe serves 4 [four], it will serve the family.

++ 2 two-oz eggs ++++ 3 Tbsp sugar ++++ 40 g white whole wheat flour ++++ 200 ml milk ++++ 2¼ cup sliced apples ++++ 4 tsp butter ++++ 1 oz egg white ++++  per serving: 1 chicken sausage [33 calories each] ++++   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

>>>>Peel and slice apples. Saute in a smear of butter + 2 Tbsp water until softened. Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Distribute the apples over the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the berries. Bake at 375 F. for 15 minutes. Take from oven and decorate with egg white whipped with sugar to soft peaks. Return to oven until meringue is lightly browned. Serve with sausage and a hot beveage for a delicious start to your day.

Irish Leek & Potato Soup: 218 calories… 10 g fat… 3 g fiber… 7 g protein… 28 g carbs… 49 g Calcium…  PB GF Irish Pub Cooking is the source of this green soup, not to be confused with French Vichysoise.  HINT: serves 7-9. There are calories left over for a bit of whole-grain bread with the soup, or some fruit to round out the meal. Your choice.

4 Tbsp butter ++++++ 1 onion, chopped ++++++++++ 3 large leeks, trimmed ++++1.5 points russet potatoesChop onions. Clean, slice, and dry leeks. Peel and dice potatoes. Melt butter in soup pot. Saute these 5-10 minutes, stirring often.
3½ cups chicken or vegetable stockAdd stock to pan and bring to a simmer. Cover, simmer ~15 mins, until all is tender. 
3/4-1 cup frozen peasAdd peas to pot just long enough to defrost them.
Working in 2 batches, process soup until your desired consistency. It can be smooth, or chunky.
salt and fresh cracked black pepperSeason to taste.
>sour cream thinned with milk to be drizzle-able >snipped chivesServe piping hot with a drizzle of sour cream and a sprinkle of chives.

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

1 two-oz egg = US large1.5 two-oz eggs 
curry powder + crushed tomatoesbell pepper + blueberries
reduced-fat ricotta cheesecrushed tomatoes
artichoke hearts + applesaucepepperoni + part-skim mozzarella
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tomatoes + zucchini + mushroomsraw chicken breast half
olive oil + Parmesan cheesebasil leaves + tomatoes
whole wheat pasta shellsgarlic + mozzarella cheese
artichoke hearts + edible flowerspesto + asparagus or broccoli
Sparkling waterSparkling water

Pullman Strike

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

George Pullman thought he had it made. His business of building Pullman Cars and then leasing them to railroad companies had been booming. He was concerned that the workers who built the train cars might be tempted to unionize or strike, so he decided to ‘sequester’ them. In 1880s, Pullman built a company town south of Chicago, Illinois. In a towering lack of originality or an excess of pride, he named it “Pullman”. The community was designed as a model town: its brick row houses had modern amenities such as electricity and indoor plumbing. There were libraries and schools and stores. To work for Pullman, you had to live in his town. To live in his town, you had to agree to abide by a strict moral code. Things went well until the financial panic of 1893. Pullman’s business suffered, so he laid off workers and cut the remaining salaries. But he refused to lower rents, or prices at the company stores. A delegation of workers met with Pullman to present a case for rent abatement, but he dismissed their plea and fired several of them. On May 11, 1894, workers in Pullman went on strike. Their list of grievances was soon overshadowed by labor issues on a national scale. Unhappy workers in Chicago went on strike and held violent rallies. The American Railroad Union declared a sympathetic strike that stopped rail travel from Chicago to the west coast. Annoyed by the stoppage of the US mail, which traveled by train, and alarmed by the uprising of the workers against big businesses, President Grover Cleveland sent soldiers to Chicago and other hot spots to quell the strikes. In all, forty people were killed and $80 million dollars of damage was done before the strikes ended in July. Pullman was widely criticized for his treatment of his employees. After he died in 1897, the town of Pullman was sold off piecemeal, many residents eventually buying their houses. The strike was a seminal moment in labor history in the US, showing labor unions their power and showing that the federal government to could intervene in nation-wide strikes. Today, the town of Pullman is a neighborhood in Chicagoland, and the Pullman Palace Car Company is no longer in business.

Our menu offerings are simple, hearty American foods that could have been served in a Pullman Car or on the kitchen tables of the workers in Pullman, Illinois.

Ham & Cheese Bake: 136 calories… 7 g fat… 4 g fiber… 10 g protein… 9 g carbs… 61 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  GF PB This is the baked version of a ham&cheese omelette. Just as good, only one egg per person.

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

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

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

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

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. Cool. Puree soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before freezing.

Prep Sandwich: 1 slice 70-calorie whole-grain bread [Nature’s Own Or Daves Killer Bread] ++++ ½-oz slice Swiss cheese ++++ ½ oz sliced ham, 97% fat free

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

Finish Soup: 1 tsp ricotta or small-curd cottage cheese ++++ 1 tsp plain non-fat yogurt Put the soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Antoine-Laurent de Lavoisier

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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.

From scientific phenom to condemned traitor, the life of Antoine Lavoisier sure had its ups and downs. He was born into a wealthy family and followed his father into the law. But during law school, Antoine had spent many hours attending lectures in chemistry, and after passing the bar exam, Lavoisier decided to make his career in science. At that time, science was more a philosophy rather than a field of study based on research and facts. Antoine Lavoisier changed that. He loved experimentation and detailed measurements, and thus he is now regarded as the Father of Modern Chemistry. While in his late 20s, he bought into a financial group that loaned money to the French government, loans that were repaid with tax money. This made Lavoisier very rich, thus he could fund his research. One of the biggest contributors to his success was his research assistant — his wife Marie-Anne Pierrette Paulze. Although only 14 years old at her wedding, Marie was a very bright young woman who threw herself into helping her husband. Since he could not learn English, she did so she could translate scientific papers for him. Her talent as an artist provided engravings for his articles. Marie-Anne took notes during experiments and helped to promote his ideas to the public. Lavoisier studied how oxygen [a word he coined] reacted with other elements [33 of which he named]. Antoine was appointed to the Gunpowder and Saltpeter Board, where he improved the formulation of gunpowder. At first, Lavoisier was a valued member of the French Revolution, helping to establish the metric system. But during the Reign of Terror, he was accused of being one of the elites of the Old Regime. On May 8, 1794, Lavoisier was arrested, tried, found guilty, and guillotined all on the same day.

Our meals are inspired by French cooking. They are plant based and Mediterranean, promoting a health and longevity, which were not granted to Lavoisier. We will mourn Lavoisier’s unjustified demise while we do our best to live a long, healthy life.

Mini-Quiche Breakfast: 144 calories… 7.4 g fat… 1.4 g fiber… 9.6 g protein… 9 g carbs… 189 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  A delightful way to breakfast. So simple, too.

++ 3 mini-quiches ++++ 2 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] ++

Prepare the mini-quiches. While they are baking [or coming to room temperature if baked previously], prep the fruit and optional beverage of choice. There’s a nice start to your day!

To Make 4 mini-quiches:++ 1 two-oz egg ++++ herbs +++ salt +++ pepper ++++ 1 Tbsp + 1 tsp ricotta ++++ 2/3 oz mozzarella ++++ 2/3 oz Jarlsberg ++++ 1 oz broccoli ++++ 1/3 oz onion ++ Spritz 4 of the holes of a mini-muffin pan with non-stick spray. Whisk the eggs with the ricotta, herbs, salt, and pepper. Grate the hard cheeses and mix them gently but thoroughly in a bowl. Steam the broccoli and onion, then chop and stir together to combine. Divide the vegetables among 4 muffin holes. Then portion the hard cheeses on top of the vegetables. Pour the egg mixture over the cheeses. Bake at 400 F. for 15-20 minutes – take out of the oven when they are puffed and golden. Let cool briefly before removing from muffin tin. 

Chickpea Ragout with Shrimp: ..163 calories… PLUS calories from the fish you choose… 3 g fat… 5.3 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium…  GF PB Prepare the simple ragout, add the seafood of your choice. This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is delicious prepared as a main course with seafood for more protein. 

++ 1 cup Chickpea Ragout** ++++ 1 cup zucchini, cubed ++++ plus your choice of seafood: — 4 oz shrimp.. 60 calories —-  4 oz swordfish.. 139 calories —-  4 oz cod.. 92 calories —- 4 oz salmon.. 160 calories —-  4 oz halibut.. 124 calories —-  4 oz smelts.. 110 calories —- 2 oz shad.. 140 calories —-  2 oz haddock.. 90 calories —

Put your portion of prepared Chickpea Ragout in a sauce pan with a few tablespoons of water. TIP: You could add the raw zucchini to the ragout and cook it along with the seafood, or steam it separately. Put raw seafood on top. Cover and cook over medium-low heat for 10 mins or until fish is cooked. All done. All delicious.

**Chickpea Ragout  makes 3-4 cups 1 cup = 121 calories… 3 g fat… 5.5 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium.. ++  ½ tsp olive oil +++ ½ cup diced onions +++ ½ cup scallions, chopped +++ 1 Tbsp garlic +++ 2 cups diced tomatoes, fresh or canned and drained +++ 1½ cup chickpeas, drained and rinsed if canned +++ ½ cup chicken stock +++ ½ tsp salt +++ ½ tsp pepper ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, stock, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.  This is from Jacques Pepin’s Fast Food My Way

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

1 two-oz egg = US large2 two-oz eggs  + sugar
3%-fat ham + sagewhite whole wheat flour + butter
Jarlsberg cheeseapples + milk + egg white
strawberrieschicken breakfast sausage
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

olive oil + onions + garlic + ricotta cheesebutter + onion + chives
canned tomatoes + sliced ham3 large leeks + russet potatoes
carrot + thyme + chicken or vegetable stockchicken or vegetable stock
plain non-fat yogurt + 70-calorie sliced breadfrozen peas + sour cream
Sparkling waterSparkling water

San Jacinto

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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.

For a few years now, the State of Texas has been having a row with Mexico. It involves would-be immigrants from Mexico [and other nations] coming over the Texas border to seek citizenship in the US. This is not the first time the two anta-gonists have quarreled, but in the beginning the roles were reversed. Spain was the original colo-nizer of Mexico, since the 1500s, next, for a minute, the French held sway. The Spaniards ruled again in 1815, then Mexico gained independence in 1821. Mexico was a very large country, including all of Central America [except Panama] and parts of the current western United States up through California, Nevada, and Utah. When the United States bought New France [Louisiana Purchase], the US bumped up against Mexico. Eager to colonize its more remote areas, Mexico solicited American settlers. Land Agents were hired to arrange for lots of 300 immigrants from the US to come to settle in the “Texas” area of Mexico. By the late 1820s, the Mexican government began to suspect that there was a plot by the USA to invade/purchase/take over some sovereign Mexican territory. They passed a law forbidding more immigration, and questioning land titles. This lead indeed to a rebellion among the Anglo residents of “Texas”. Throw in a large population of Indigenous tribes who were choosing sides, and things got heated. While Mexico was undergoing some political unrest, the Texians took it upon themselves to write a constitution and form military units for resistance. There were battles and skirmishes, with wins and losses [remember the Alamo?] on both sides. A retreat by the Texians found them in the marshes along the San Jacinto River on April 20, 1836. Mexican reinforcements marched all night and arrived on the 21st, too tired to do anything. That afternoon, the Texians fell upon them yelling “Remember the Alamo!” The battle lasted 18 minutes, then the Mexicans ran away. Six hundred were killed, and as many were taken prisoner. When the leader of Mexico,  Antonio López de Santa Anna, was captured the next day, the Texas Revolution was over, and the Republic of Texas was formed.

Our meals celebrate the Tex-Mex cuisine of the region. If only we could unite over food and stop disputation.

Salsa-Chicken ScrOmelette: 150 calories… 8 g fat … 1 g fiber… 17 g protein… 6 g carbs… 62 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The lively taste of salsa adds some lift to these scrambled eggs, while chicken and cheese add protein.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 Tbsp low-fat cottage cheese, drained if very liquid ++++ 1.5 Tbsp tomato salsa, drained if very liquid ++++ ½ oz chicken, cooked and diced ++++ dash of cumin and/or pinch of crushed red pepper if you like it spicier ++++ 1 oz mango OR 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] ++

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare optional beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Eggs Pancho Villa: 283 calories… 9 g fat… 6 g fiber… 16 g protein… 30 g carbs… 157 mg Calcium…  PB GF From La Cuisine magazine comes another eggs-for-dinner meal. This one is named after the notorious Mexican border-raider of the 1800s.  TIP: doubles easily.

++++ ¾ cup white beans, canned, drained, rinsed ++++ ¼ cup chopped onions ++++ 1 clove garlic, chopped or pressed ++++ 1/3 cup crushed tomatoes ++++ 1 two-oz egg ++++ ¼ oz Swiss cheese, grated ++++ ground cumin + chili powder to taste ++++

Cook the onions and garlic in the tomatoes until they are soft. Add some water if the tomatoes get too thick. Stir in the beans and the seasonings. Turn into an oven-proof dish about 4” wide – a small cast-iron skillet works well. Poach the egg and put it on the beans/tomatoes. Top with grated cheese and bake at 400 F. for 3 minutes.

17 Degrees North

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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.

By now you know how much I enjoy tracing a random line on a map to see where it will take me. On the sphere [well, not exactly a sphere, but close enough] of the Earth, the equator girds the middle like a belt. From any point on that line to the North Pole, one traverses 90 degrees of the arc of the circumference of the Earth. Each degree is a line of Latitude, the ones that run East to West across the map. Since the Equator is the “0” line, the lower Latitude values are found in the tropics and sub-tropics. Such a one is Latitude 17 North. If you were to go to your globe or a world map, you would find that Lat.17N goes through Mali, Mauritania, Senegal, Cape Verde, Guadeloupe, Honduras, Belize, Guatemala, Mexico, Philippines, Vietnam, Laos, Thailand, Burma, India, Yemen, Eritrea, Sudan, Chad, and Niger. That’s quite a world tour! These nations have developed their unique cuisines over centuries of living in warm, humid climates. Local ingredients plus foods brought in by colonizers have turned into meals that are recognized around the globe for their flavor. Whether is is Mandi in Yemen or Chicken Adobo in the Philippines, one can eat well on 17N. From 1954 to 1976, the 17th parallel was the dividing line between North Vietnam and South Vietnam, holding great signi-ficance during the Vietnam War. A lot of lives were lost fighting over a line drawn on a map.

Our meals are from only two of the 20 countries on the 17th North parallel: India and Thailand. It would take us a while to eat our way through all those nations!

Kedgeree: 142 calories… 6 g fat… 1.6 g fiber… 12 g protein… 13.6 g carbs… 69 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF Smoked haddock and asparagus from the British Isles + curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast. 

++ ¾ oz smoked haddock ++++ ¼ cup cooked brown rice ++++ 1½ tsp 10% cream ++++ ¼ tsp curry powder ++++ ¼ tsp nutmeg ++++ 1 two-oz hard-cooked egg ++++ 1 oz asparagus ++++  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 the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled dish at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the optional smoothie and enjoy a cuppa with your Indian/English breakfast.

Pork Pad Thai: 265 calories… 7 g fat… 4.5 g fiber… 20 g protein… 28 g carbs… 94.4 mg Calcium…  GF This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements.  HINT: Makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.

++ 1 oz Asian noodles [I used buckwheat soba noodles] ++++ ½ tsp oil ++++ 2-3 Tbsp water ++++ ½ cup onion, chopped ++++ 2 cloves garlic, chopped ++++ 2 cups sliced cabbage ++++ 1 cup mung bean sprouts or chopped celery ++++ 2 oz scallions [about 3], slice in 1” pieces ++++ 3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square ++++ 6 oz sugar snap peas, cut in half cross-wise ++++ one 2-oz egg ++++ 2 Tbsp Thai fish sauce ++++ pinch hot pepper flakes ++++ 1 tsp sugar ++

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Cook the noodles according to package directions, drain, rinse, and set aside.  If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in.  If using cooked pork, add it with the noodles to the wok and stir over the heat to combine. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

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

1 two-oz egg = US large 1.5 two-oz eggs 
tomato salsa + 2% cottage cheesefrozen spinach + mustard
crushed red pepper + cuminBechamel Sauce, no cheese
cooked chicken + strawberriesnutmeg + pear
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1 two-oz egg + Swiss cheeseground lamb
cumin + canned garbanzo beans Gruyere cheese
garlic + crushed tomatoescooked brown rice
chili powder + onionMediterranean vegetables
Sparkling waterSparkling water

Hail

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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 you think of ice falling from the sky, you picture winter sleet or snow. Hail — balls of ice from the clouds — are a summertime pheno-menon. It occurs when warm, humid air rises into the Troposphere to form clouds. If those clouds become tall enough, so much that the temperature at the top of the cloud is mark-edly cooler than at the bottom of the cloud, then a convective flow begins. Air within the cloud rises and sinks due to the temperature differences. In the cooler temperatures at the top of the cloud, water precipitates out as ice crystals, and begins to fall through the cloud. But the air currents kick the rain back to the top, where it refreezes and falls again. Each time the ice goes back to the top, another layer of ice is added to it, until the iceball is so heavy that the convective winds cannot lift it, and the ice falls to earth. That is hail. Hail can cause a lot of damage. Even small hail can damage fruit and vegetable crops, and larger hailstones can dent cars or break windows. On April 14, 1986, hail in Bangladesh reached the size of 1.02 kg/2.2 pounds [the heaviest ever recorded], and killed 92 people. On April 14, 1999, a hail storm in the Sydney, Australia area was the costliest storm ever in that country. 20,000 houses and 70,000 cars were damaged, costing $1,700 million AUD — equivalent to $3,542,959,397.31 Australian dollars today. Don’t look up.

Our meal suggestions are round, like hail stones. The sliders are about the size and shape of the record-setting hail of 1986.

Rounds, with Egg: 175 calories… 8 g fat… 2 g fiber… 12 g protein… 20 g carbs… 38 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Simple to prepare, easy to eat. Having a few pan muffins tucked into the freezer makes life easier. This breakfast will keep you rolling along through your morning: there is lots of protein and every element is ROUND.

++ 1 two-ounce egg: crack an egg into a small dish ++++ 1 slice Canadian bacon [aka: ‘back bacon’] ++++ 1 pan muffin** ++++ 1 oz apple, cut down the cheek of the apple to make a round slice ++++ 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] ++

Thaw or prepare the pan muffin. Warm the bacon and the muffin in a non-stick pan spritzed with non-stick spray. Then cook the egg by putting a 2.5” round cookie cutter on the surface of the same pan. Spray inside of round mold and surface of pan with cooking spray. When pan is hot, pour a little of the egg into the mold and let it set, to plug any gaps where egg might leak. Pour in remaining egg and cook until mostly set. Use a table knife to run afound inner edge of mold to release egg. Turn egg over, to cook the top. Plated in moments, but be sure to eat it mindfully.

**PAN MUFFIN each: 71 calories… 2.5 g fat… 1 g fiber… 2 g protein… 11 g carbs… 8.5 mg Calcium… These are a dandy little bread to add to a breakfast plate. You will see them in Roman Breakfast and in Cottage Breakfast with egg 

1 c dry Bob’s Red Mill 10-grain hot cereal …………… 1¼ cup buttermilk/soured milk Combine cereal and milk in a small bowl. Let sit 10 minutes. 
1/3 cup butter @ room temperature …………. 1/3 cup sugar …………… 1 two-ounce egg Cream butter and sugar, then mix in egg. 
1 cup unbleached flour ………….. 1 tsp salt ………………1 tsp baking powder……..1 tsp baking sodaAdd dry ingredients and cereal/milk mixture. Stir until just combined. 
2 Tbsp batter for each pan muffinPortion batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

Cajun Catfish Sliders: 286 calories… 7.6 g fat… 3.5 g fiber… 27.6 g protein… 28 g carbs… 132 mg Calcium  PB Nothing could be simpler on a busy day, than to pan-fry some catfish for dinner.  HINT: this preparation serves two [2].

++ 9 oz catfish filet ++++ 2 Tbsp Cajun seasoning ++++ 3 slider buns [90 calories each] ++++ Side salad OR ¾ cup coleslaw** ++++ optional: 2 oz tomato, in 3 slices ++

Cut catfish fillet[s] into 3 equal pieces. Dredge the pieces in Cajun seasoning. Heat a non-stick pan to medium, spray with cooking spray or olive oil. Cook the fish until done on both sides. Open each slider bun, put slice of tomato on each bun, then top with one portion of fish. Serve coleslaw on the fish or on the side. Cut one slider in half, serve one and one half sliders on each plate.

**Coleslaw: Makes ¾ cup PB GF ½ cup = 41 calories… 2.4 g fat… 3 g fiber… 1 g protein… 5.5 g carbs… 38 mg Calcium…  ++  1 cup chopped cabbage ++++ ½ oz carrot grated [makes ¼ cup] ++++ 1½ tsp ‘Mayo Dressing’ made with olive oil -OR- 1½ tsp plain yogurt ++++ 1½ tsp cider vinegar ++++ pinch celery seed ++