fasting

Saint V

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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.

Pierre-Théodore Verhaegen was not a saint, not during his life, nor after. He was born in Brussels in 1796, in what was then France. Verhaegen grew up in a Roman Catholic family and was educated in church schools. When he started law school, he was a Frenchman — by the time he became a lawyer, he was a Dutchman, since the Netherlands had taken over that part of the Napoleonic Empire after the defeat at Waterloo. William I was the Protestant king, and the young lawyer liked his more liberal views. Verhaegen became wealthy under the new regime, which he supported. A major shift in Pierre-Théodore’s life and world view came when he joined the Freemasons — a group that had been banned by the Catholic church. Although he did not take part in the 1830 revolution that created the Belgian nation, Verhaegen went from being a burgermaster to serving in the parliament. He was still a religious man but he was very much against the clergy having a role in politics and in directing daily life. In 1834, Verhaegen made a speech to his Masonic Lodge in which he championed education that was free from religious taxes and free from church rule. As a result, the Free University of Brussels was established on November 20, to be in competition with the Catholic universities. He was a fierce defender of and relentless fundraiser for the university, as a faculty member and administrator. Every year, November 20 was a holiday for the institution, and since 1843, alumni would gather on that day. The occasion expanded to include undergrads, and in 1888, 24 years after Verhaegen’s death, students hailed him as “Saint V”, recognizing his contribution to freethinking and democracy in Belgium, and poking a little fun at the Catholic universities with their patron saints. Today, Saint V’s Day is recognized as part of the Brussels-Capital Region’s intangible cultural heritage.

For breakfast, my take on a favorite Belgian side dish. For dinner, one of the most popular meals in Belgium, Fast Day style.

Stoemp for Breakfast: 228 calories…3.4 g fat… 6 g fiber…5.5 g protein…38.4 g carbs… 10.4 mg Calcium…  PB GF A beloved side-dish in Belgium is ‘stoemp’, a mixture of mashed potatoes and cooked vegetables. Why not serve it as patties for breakfast? For the mashed potatoes, I substituted my 3-Root Mash, which is very similar.

++1 cup 3-Root mash** +++2 slices bacon [60 calories]+++ ¼ cup applesauce++

Heat a heavy skillet and spray with cooking spray. Measure a ½ cup of the mash, and put it in the skillet. Flatten it a bit, then do the same with the rest of the mash. Let them cook, low and slow, until a crust forms on the bottom. Take out the patties, re-spray the pan, and cook the other side. Cook bacon, plate with stoemp and applesauce.

**Three Root Mash: 1 batch =1½ cups  ½ cup = 70 calories…0.1 g fat…2.5 g fiber…1.6 g protein…15.6 g carbs…26 mg Calcium…  PB GF  Try this trio for a change – very good. ++4 oz yellow turnip, peeled ++ 4 oz sweet potato, peeled ++ 4 oz red-skinned potato, unpeeled++ Cut all vegetables into cubes and boil until tender. Drain and mash, adding cooking water to get a good consistancy. Add salt and pepper to taste.

Moules Frites: 299 calories… 14 g fat… 1.5 g fiber … 21.5 g protein… 15.5 g carbs… 35 mg Calcium…  PB GF  Belgium and France are ga-ga over moules frites, and now it is possible to enjoy them on a Fast Day.  HINT: This serves two [2], so invite a friend.

++ 1½# mussels in their shells, rinsed ++++ 3 Tbsp white wine ++++ ¼ c. heavy cream ++++ 3 oz sweet potato ++

Peel potato and cut into square batons, about 1/8” on a side. Spread on a baking sheet and spray with cooking spray. Bake at 400F for 10 minutes. Put mussels in a large pot, adding wine and ¼ cup water. Cover and cook at a boil 10-12 minutes, until shells are fully open and mussels look plump not stringy. Check potatoes for doneness. Salt generously. Put back in oven for 5-8 minutes if not fully cooked. Strain mussels and their liquid through a sieve, not a collander. Put mussel liquid back into the pan and cook down to ½ cup. Add cream and simmer until thicker. Divide mussels in serving bowls, pour the cream sauce over them, then top with frites.

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

1.5 two-oz eggs = US large1.5 two-oz eggs 
dry mustardscallion
lemon juicesmoked salmon
kippered herring + cherriesmelon or strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

skim milk + onion + whole cloves + bay leafolive oil + garlic + hot pepper flakes
white whole wheat flour + butter + parsleyfish stock + langoustine or shrimp
haddock + smoked haddock + shrimpbroccoli or asparagus + cabbage + tomatoes
purchased puff pastry + spinachdry white wine + canned white bans
Sparkling waterSparkling water

Childe Hassam

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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.

You have heard of the French Impressionists Monet, Van Gogh, and Renoir, but how familiar are you with the foremost American Impressionist? Frederick Childe Hassam was born in Dorchester, Massachusetts, USA on November 17, 1859. His family was fairly well off, but young Frederick had to abandon his education when his father’s business burned down. A job in a bank was a bust, due to ineptitude with math. But when apprenticed to an engraver, he did well for himself, making designs for print media. On the side, Hassam dabbled in watercolor and oil painting, producing his first canvas in 1879. His art skills were enhanced by classes at the Lowell Institute, and by joining an art club. At age 23, Frederick set up his own studio, worked as a freelance illustrator for magazines and children’s books, and held his first exhibition. The following year, Hassam went on an extended Grand Tour with a painting friend, visiting museums to see the Old Masters, going to exhibitions to see the newest works, and painting en plein aired every chance they got. Hassam was most impressed by the work of J. M. W. Turner, and when he returned to Boston, he began to paint more in that style. Marriage, another trip to Europe, and Hassam became firmly situated as an artist of worth. He is best known for his luminous paintings from around the summer home of his good friend Celia Thaxter [who convinced him to be known as Childe rather than Frederick], and for his crepuscular cityscapes.

For breakfast, a meal fit for the Gilded Age. For dinner, a recipe that the Francophile Hassam would have favored.

Egg for Bice: ..300 calories… 10 g fat… 2.5 g fiber… 15 g protein… 25 g carbs… 207.5 mg Calcium… – PB – ‘Bice’ was the nickname of Dante’s adored Beatrix. Eggs Benedict, when made with ham, become Eggs Beatrix. When you add the ‘Florentine’ sauce, this is a perfect meal for the ‘perfect woman’ from Florence.

++ ½ whole wheat English muffin, @ 50 calories ++++ 1 two-oz egg, poached ++++ 0.4 ham, a slice from the deli ++++ 3 Tbsp Florentine Sauce [¼ c Bechamel sauce with cheese mixed with ½ oz cooked spinach and ¼ tsp ground nutmeg] ++++ 1.8 oz grapes ++++  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] 

Poach the egg while the English muffin toasts. Warm the sauce gently while the ham is heated in a dry skillet. Plate the muffin and spoon 1 Tbsp of sauce onto it. Top with the ham, then put the egg atop the ham. Spoon the rest of the sauce over the egg. Plate with the grapes. Perfect.

Nice In Nice: 295 calories… 11 g fat… 5.5 g fiber… 25 g protein… 22.6 g carbs… 59.5 mg Calcium…  PB GF Nice, France is famous for its Salade Nicoise which is often enjoyed with their local bread, Socca. This meal has some but not all the elements of the salad, and it is served with a bit of the bread. Very nice tasting! HINT: This preparation serves two [2] diners.

++ 6 oz salmon fillet, baked or grilled +++ ½ cup chickpeas, drained +++ 6 cherry tomatoes, cut in half ++++ 4 black olives, pitted, cut in half +++ 2 cups lettuce, sliced or torn if large leaves ++++ ½ tsp olive oil + 1 tsp white wine + herbes de Provence + vinegar ++++ 1/8th of a batch of socca** ++

Whisk the oil, herbs, vinegar and chickpeas in a salad bowl. Toss the lettuce in the dressing. Distribute between two salad plates. Top each plate with salmon, tomatoes, olives. Add the socca and enjoy a very nice dinner.

***Socca

8 servings10” cast iron pan
1 c./4½ oz chickpea flour………….. 1 c. water ……1½ Tbsp EVOO……………….½ tsp kosher saltWhisk these together in a medium bowl until smooth. Let rest for 30+ minutes to give flour time to absorb the water.
Put an oven rack 6” below broiler, heat to 500°F. 
5 mins before batter is done resting, put an empty skillet in oven and turn on broiler.
1 teaspoon of oil……..1 tsp za’atar…salt & pepperTake skillet from oven. Swirl in oil to coat bottom of pan. Pour in batter, tilt pan to coat entire surface. Sprinkle with za’atar, salt, and pepper.
Broil until blistering/brown, 5-8 mins. Should be fairly flexible in middle but crispy on edges. If top browns too quickly, move skillet to a lower rack until done.
salt….za’atar
With a flat spatula, ease it from pan onto a cutting board. Slice into wedges, sprinkle with seasonings. 

Elements: Fire

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

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. The first four made up earthly things, while Ether made up celestial objects: the sun, planets, stars. The ancient philosopher-scientists did not know that the sun and stars are exceedingly hot, although not on fire, so they did not associate them with the Fire Element. Fire was considered to have the characteristics of being hot and dry. Aristotle thought that humans were made in part of the Fire Element, which gave them warm bodies. [Humans were also made in part of Earth — since we decay into soil when we die; of Water because we need to drink it; and of Air because we need to breathe it.] Over time, Fire became associated with the season of Summer, with the Eastern point of the compass, and with masculine nature. In the Hindu tradition, the deity Agni is found in three forms: fire, lightning, and the sun. In Tarot, Fire is a transforming element — an idea that came from alchemy, where metals in fire changed into liquids, and flammable substances were consumed. At this time of year, as the nights get longer and colder in the Northern Hemisphere, Fire returns to its oldest significance: providing light and heat. May you have light and warmth in your life, and if you do, then do something to help others who are without.

“Fire” in food can refer to a method of cooking as well as ingredients that are ‘hot’. Our meals today contain spices that taste hot on the tongue and could cause perspiration if you really like it hot.

Tomato-Curry ScrOmelette: 148 calories… 8 g fat… 3 g fiber… 11 g protein… 9.5 g carbs… 78 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This delicious recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. Kenney-Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

++ 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.  ++++ ½ Tbsp curry powder ++++ 2 oz fresh tomatoes, diced and drained ++++ 1½ oz strawberries ++++ dollop of plain, fat-free yogurt ++++  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] ++

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

Sausage Arrabbiata: 286 calories… 9.4 g fat… 8.5 g fiber… 15 g protein… 44 g carbs… 75 mg Calcium…  PB GF – if using GF pasta  In a riff on Shrimp Arrabbiata, our younger son created this sausage dish, made with his signature addition of New Mexico green chile. HINT: This recipe is enough for two [2] diners. Prepare it all and freeze the other half. “Arrabbiata” means “angry” due to the heat of the spices. Firey indeed.

Sv 2 for FAST day
3 oz whole-wheat pasta Cook pasta until al dente. Drain, saving ½ cup pasta water.
2 oz Polish Kielbasa [2 oz =130 calories]Slice sausage and cook in dry pan. When browned, remove and set aside. 
3 cloves garlicMince garlic, add to pot, and stir until just brown and fragrant. 
6 Roma tomatoes+++½ cup pasta water ++++ saltQuarter the tomatoes. Add to garlic in pan along with pasta water and salt. Cook down until saucy.
2 Tbsp roasted green New Mexico chiles++++½ tsp cayenne+++++cooked sausageAdd seasonings and cooked sausage. Stir until heated through. 
1 Tbsp Parm/Romano, grated Add cheese and pasta to sauce, stir until heated. 
Fresh basil++++1½ oz green beans per personGarnish with fresh basil leaves. Serve with cooked green beans.

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

1 two-oz egg + 1 egg white + milk1.5 two-oz eggs 
butter + white whole wheat flourza’atar spice
high gluten flourblack olives
raspberries/blueberries/cloudberriesmelon
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

six 2-oz eggs + side salad1 whole wheat pita bread @ 140 calories
salmon + zucchini + onion6 falefel patties 
reduced-fat ricotta cheesetomatoes + bell pepper
plain, non-fat yogurt + dill weedred onion + lemon juice
Sparkling waterSparkling water

Saint Hubert and the Deer

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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. 

Tomorrow, November 3rd, is the feast day of St. Hubert.  He was born into a noble family in Aquitaine in 657 CE. As was common, he was sent to the court of the Neustrian ruler of the Franks at Paris. There he learned courtly graces and a love of hunting. After a move to the court of Austrasia, the Mayor of the Palace was so impressed by Hubert that he was promoted to rank of Grand Master of the Household. Although Christianity had taken hold among the Franks, Hubert was not especially religious. When his wife Floribanne died after childbirth, Hubert renounced the life of the court and retreated to the Ardennes forest. There he hunted and lived as he wished, without thought to what society might say. On Good Friday, so the story goes, when he might have been in church, Hubert went hunting. He chased a large stag but when he was close enough to kill it, the stag turned and looked at him. Hubert was astonished to see a glowing crucifix between the stag’s antlers. A Voice told him to mend his ways or he would be bound for hell. Hubert threw himself to the ground and asked what he should do to change. The Voice told him to find Lambert, Bishop of Maastricht. Hubert was welcomed by Lambert, who trained him and ordained him as a priest. After a pilgrimage to Rome, Hubert replaced the assassinated Lambert as Bishop. He was a popular preacher and spiritual leader, going back into the Ardennes to convert the inhabitants. Hubert is the patron saint of hunters and the faithful prayed to him to cure rabies.

Breakfast is from the Romans who had left a cultural legacy in France before the fall of their empire. The dinner is something the Germanic Franks might have eaten. Or eat venison, a traditional meal for Hubert, since November 3 marks the start of hunting season.

Roman Porridge: 146 calories… 1 g fat… 4 g fiber… 4 g protein… 29.4 g carbs… 14 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.PB Farro is an ancient grain which was enjoyed by citizens of the Roman Empire for breakfast as a porridge. Here I have included a pear, which the Romans loved.

++ ½ c cooked farro [do ahead] ++++ 1 oz pear, unpeeled, chopped ++++ 1 tsp honey ++++  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] ++

Warm the cooked farro. Stir in the honey until incorporated, then add the pear: stir it in or leave the fruit on top. This will keep a Roman on his/her feet for hours.

Senfeier (Eggs in Mustard Sauce): 323 calories… 15.5 g fat… 2 g fat … 17 g protein… 12 g carbs… 158 mg Calcium…  PB GF – if using GF flour in the sauce + GF bread or omitting  This recipe represents ‘comfort food’ in Germany: simple, homey, the sort of meal your Grossmutti would serve you for lunch or supper. TIP: prepare the bechamel before-hand [handy to have in freezer] and boil the eggs the day before. Very easy to prepare, this is a meal for a busy day.  HINT: This recipe serves two [2] people. 

++ 4 hard-boiled eggs ++++ ½ c Bechamel sauce, no cheese ++++  1 Tbsp grainy mustard ++++ 2 fl oz/¼ c white wine ++++ 1 oz sour-dough rye bread [optional: omit to save 35 calories] ++++ ¾ c frozen, chopped spinach ++++ nutmeg ++

Combine the bechamel, mustard and wine in a saute pan and warm them gently, stirring to combine. Warm the spinach with a little water and many pinches of nutmeg in a covered pan. Peel and halve the eggs and put them in the sauce, cut-side up. Cover and keep over low until eggs and sauce are warm. Warm the optional bread. Either plate the spinach along side of the eggs, or under the eggs, or combine the spinach with the sauce. Delicious any way you plate it, with or without the bread.

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