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 Franks originated in the lower Rhine River valley. From the 400s CE, they began to poke and prod at the Northern borders of the Roman Empire. Some of them moved into the Empire, some became soldiers. As the Romans’ power weakened, the Franks pushed harder, taking over northern Gaul by 500 CE. They were a flexible group, adopting some Roman ways and customs, and converting to the new Christian religion. One Roman custom that suited them was that of assigning one person to be in charge of a large household, especially that of the ruler. In latin, this person was the “major domus” [major domo in later times], to the Franks he was the “mayor of the palace”. We might think of this as the “estate manager”, but he was more than that. During times of children inheriting a throne, the Mayor of the Palace would be tutor, advisor, defender, and regent. And so their power grew — the power behind the throne. Pepin, son of Carloman, became a leading noble in Austrasia. By 613, he had enough clout that he and other nobles withdrew their support from their king, and gave it to a neighboring ruler. Ten years later, Pepin was named Mayor of the Palace at Austrasia under the child king, Dagobert I. He served for 11 years, and then retired. Pepin’s daughter married the son of the Bishop of Metz, starting a noble dynasty. After Dagobert’s death, Pepin returned as Mayor of the Palace in 639, and no doubt people were glad. He was appreciated as a good ruler who wisely negotiated inheritance disputes, kept the clergy honest, and treated people fairly. He died on February 27, 640, and was so venerated that he was called a saint [although not officially]. Pepin’s feast day is February 21. His grandson became Pepin of Herestal, founder of Carolingian line of kings, and ancestor of Charlemagne.

The Franks grew leeks and cabbages. Like all Northerners, they would have smoked fish to preserve it. They enjoyed chicken and wine, which they learned from the Romans. Many meals, such as Spumeum, were borrowed directly from the Empire. Our meals incorporate those elements.

Leek & Smoked Salmon ScrOmelette: 149 calories… 8.6 g fat… 0.7 g fiber… 11 g protein… 7 g carbs… 57 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This classic flavor combination makes for a superb breakfast.

++ 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. ++++ ½ oz smoked salmon ++++ ¾ oz leeks, sliced thinly ++++ dill ++++ salt + pepper ++++ 1 oz applesauce or apple OR blueberries ++++  Optional: 1 tsp light sour cream per serving [adds 4 calories] ++++ 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] ++

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with salt + pepper, then pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Spumeum: 285 calories…4 g fat…4.6 g fiber…26 g protein…45.5 g carbs…60.5 mg Calcium PB GF– if using GF bread or omitting  A dish that was popular at the court of the Merovingians, this originated with the Romans – as you might guess from the name, which comes from the latin word for ‘foamy’. The idea for this meal, and the suggested ingredients, are from medievalists.net.

++ 3 oz ground chicken thigh meat ++++ 1 tsp honey ++++ 2 Tbsp/1 fl oz white wine ++++ 2 Tbsp/1 fl oz egg white ++++ 2 Tbsp white whole wheat flour ++++ 2 oz cabbage, shredded ++++ herb savory ++++ 0.8 oz whole-grain artisan bread ++  optional: Thai fish sauce

Start by putting the cabbage in a little water over low heat to cook. Stir the honey and wine into the meat, along with 1 Tbsp flour. Put a saute pan with salted water on the stove to heat. Whip the egg whites to soft peaks, then fold in 1 Tbsp flour. Fold the whites into the meat mixture, season with salt and herb savory. When the water is simmering, place two oval mounds of the meat ‘mousse’ into the water. Cover and poach until the meat is cooked through. By now the cabbage will be soft, so take it off heat and salt it. Plate the Spumeum, surrounded by cabbage. Dust with more savory. If you wish, add a dash of Thai fish sauce – which is identical to the Roman’s favorite seasoning called garum.

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

1 two-oz egg = US large	whole-grain pita bread + olive oil
apple or strawberries + Parmesan cheese	salad greens or fresh spinach
70-calorie whole grain bread	anchovy + red wine vinegar
1/2 & 1/2 or blend cream	chickpeas + smoked herring
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz salmon	dried tortellini — cheese or spinach
Parmesan cheese	garlic + tomato + lemon juice
cherry tomatoes	Black/Tuscan kale + olive oil
green beans or sugar snap peas	Parmesan cheese + red pepper flakes
Sparkling water	Sparkling water