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

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

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

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

++ one 2-oz egg ++++ 2 Tbsp cooked quinoa ++++ ½ oz cooked kale ++++ 1 Tbsp cottage cheese, reduced fat ++++ 2 pinches of cayenne, sage, garlic powder, turmeric ++++ ¼ c wild blueberries, fresh or frozen ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

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

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

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

**Cafreal Masala Marinade

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