recipes for 5:2 Intermittent Fasting

Saint Augustine

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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.

There is Saint Augustine, a city in Florida; there is the Saint Augustine of Canterbury, England; and there is Saint Augustine of Hippo. The latter lived in Algeria. son of a middle-class ethnically Berber family. Born in 354 CE, Augustine was a citizen of the Roman Empire, yet was not from Europe. As assimilated Romans, his family spoke only latin, and the Afro-Roman nature of Augustine’s life influenced his philosophy. His mother [Saint Monnica] was a fervent Christian, his father not so much. Augustine was given a good Classical education, even though his parents really couldn’t afford it. While a student in Carthage, Augustine took a mistress [his mother objected], to whom he was loyal for 14 years. He flirted with being a Manichaean, a Persian-African Christianity, later declared heretical [his mother objected]. In Carthage, Augustine became a teacher of rhetoric, but disliked his unruly students. He moved to Rome to set up a school, but disliked his students’ apathy. A move to Milan to teach was a turning point in his life. He met Saint Ambrose, was baptized into Christianity [his mother approved], put aside his mistress, and became engaged to a young heiress whom he never married. Augustine returned to Africa and was pressured to become first a priest, then Bishop of Hippo [now Annaba, Algeria]. In that role, the rising ecclesiastical star preached and debated against heretical sects, and in so doing, refined his philosophy. Only bishops delivered sermons, and Augustine is reputed to have spoken 6000-10000 of them in his lifetime. They were written down by a stenographer at the time, and 600 sermons survive. Augustine was a fluent author. In addition to his sermons, 300 letters, and 100 books [two most popular: Confessions, City of God] leave no doubt as to his ideas. Augustine was against slavery, thought women were here to procreate and help their husbands, and promoted the idea of original sin. His way of uniting Christian, Roman, and Greek/Platonic traditions made his ideas accessible to a wide range of believers. In later centuries, Augustine influenced Luther, Calvin, and many secular thinkers. He died of old age during the sack of Hippo by the Gothic tribe called Vandals. His shrine is in Pavia, Italy.

For the Feast of Augustine, August 28th, our meals reflect the culinary traditions of Berber lands of Algeria and Morocco.

Chlada Felfel [Algerian Salad]: 175 calories… 15 g fat… 2.5 g fiber… 8 g protein… 8 g carbs… 47.5 mg Calcium…  NB: The food values given above are for the plated foods only, not the optional beverages. PB GF This Algerian favorite is often served as a side dish with lunch or dinner. But why not invite it to breakfast? While you are at it, invite a friend since this recipe serves 2 [two] persons. Coffee or tea would be appropriate for this meal, since both are popular in Northern Africa.

Serves 2, 1¼ c per breakfast
2½ oz/½ cup sweet pepper —— 3 oz/½ cup tomato, diced —— 2”/ ½ cup cucumber, diced——2 oz/½ c small onion —— 1 Tbsp fresh cilantro leaves—–3 anchovy fillets——6 cured black olives—–Seed peppers and chop finely. Cut tomatoes into ½” dice. Dice or thinly slice cucumber. Slice onion thinly. Chop cilantro and anchocy fillets. Pit olives and cut in half or chop.
2 tsp olive oil——2 tsp vinegar——¼ teaspoon salt—–¼ teaspoon pepper—-Place all ingredients in a salad bowl, then toss gently. Divide between bowls.
1 hard-boiled egg, chopped——Distribute egg bits over top.

Moroccan Tuna: 278 calories… 1.4 g fat… 7 g fiber… 34 g protein… 20.4 g carbs…  PB GF  Morrocan spice blend can really add zest to a simple meal. 

++ 4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few] ++++ Moroccan spices or ground cumin or mint +++ 1/3 cup white beans, rinsed and drained ++++ 1 slice preserved lemon OR 1 slice fresh lemon ++++ vegetable choices, choose ONE: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro ++++ 1.3 oz/½ clementine OR ++ 1.5 oz orange

Rub tuna generously on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Plate it all artistically.

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

melon cubes + Parmesan cheese1.5 two-oz eggs 
prosciutto + red onion picklecelery + onion
plain Greek yogurtgreen bell pepper
blackberries + Balsamic VinegarTabasco sauce + Cajun seasoning
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

turkey breast + cooked brown ricecurry sauce  + peas + cucumber
shallots + olive oil + lemon juicecarrot + Naan bread, 92-calorie
capers + tomatoes + white winecauliflower florets + tomato
chicken stock + garlic powdercooked chicken/turkey meat
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Hemingway

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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.

Outdoorsman, war reporter, sportsman, big game hunter, bull-fighting aficionado — Ernest Hemingway was the ‘man’s man‘. He was also a highly-respected, best-selling author. Hemingway was born on July 21, 1899, in Oak Park, Illinois. The area then was uncrowded, giving the child freedom to roam about the prairies and woods. The family summered in northern Michigan, where Ernest learned to hunt and fish. At age 17, he worked as a newspaper reporter in Missouri before enlisting as a Red Cross volunteer ambulance driver in the Italian army during World War I. Wounded in the legs and torso, Hemingway spent months recovering in Italy, and was then ‘wounded’ in the heart when the nurse he loved spurned him. His war experience inspired his debut novel The Sun Also Rises, published in 1926. Hemingway’s books and short stories explore themes of war veterans with PTSD; continually proving one’s masculinity; fears of emasculation [physical and emotional]; and difficulty establishing relationships with women [he married four times and always left them before they could leave him]. Fame and recognition came with a Pulitzer Prize [1953] and Nobel Prize for Literature [1954]. Hemingway moved around a lot, restlessly seeking happiness with his ever-changing band of creatives — a “Lost Generation” that reads like a Who’s Who. Paris, Pamplona, the Alps, Africa, Key West, Cuba — it was all a Moveable Feast and fodder for the 10 novels and 16 short stories Hemingway wrote. Eventually he moved to Idaho in 1960, worn out with old physical injuries and remnants of past serious illnesses. Mental issues lead to being institutionalized twice, and in 1961, he committed suicide, as his father had 33 years before. Hemingway is remembered for his writing style, which my Creative Writing teacher called ‘journalistic’, with its short, declarative sentences and inclusion of observed minutia.


Our breakfast is taken right from one of the “Nick Adams” stories, which gives details of breakfast while camping. The dinner features trout, which the author loved to catch. The recipe is named after the state of Montana, home to a ranch where Hemingway stayed in 1930, for the fishing. 

Nick Adams’ Breakfast: 241 calories… 4 g fat… 4.5 g fiber… 8 g protein…44 g carbs… 83 mg Calcium…  PB GF – if made with all buckwheat  Ernest Hemingway wrote several semi-autographical short stories about ‘Nick Adams’. When Nick is camping, he cooks buckwheat cakes for breakfast. His are plainer than these, but I think these taste better. The recipe is by Natashia Levai, and she calls them ‘Preston County Buckwheat Cakes’. Nick would drink black coffee or tea.

++ 3 buckwheat cakes ++++ 2 Tbsp apple butter ++++ ¼ c wild berries++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] 

Prepare the buckwheat cakes**. Plate with blueberries, and slather the cakes with apple butter.

Makes 16 Buckwheat Cakes, 5” diametergriddle or cast iron frying pan
112g/1c white flour ++++112g/1c buckwheat flour
½ tsp salt ++++++3.5 g instant or active dry yeast+++
 225 g buttermilk or milk +++++1 Tbsp vinegar ++
120 g water		Add these to a large mixing bowl and whisk to incorporate.Cover bowl with a kitchen towel, let batter sit 8-12 hrs at room temp, or 16-18 hrs in ‘frige. Batter will bubble.
120g hot H20 +++1 teaspoon sugar +++++++
¼ teaspoon baking powder ++++++¼ tsp baking soda+++++¼ teaspoon salt		When time to cook, add these to bowl and mix well. Batter should be thicker than crepe batter but thinner than pancake batter. It won’t rise much.
Preheat pan over medium heat.
Butter or oilGrease pan lightly, wipe with paper towel, pour in batter. Fry1-2 mins on each side. If too dark or too pale, adjust heat.
1 cake: 60 calories…1.2 g fat…1.2 g fiber…2.5 g protein… 11.2 g carbs… 27.5 mg CalciumMove to a plate. cover with a kitchen towel to keep warm and soft. Cook remaining batter.

Trout Montana: 268 calories… 4 g fat… 3 g fiber… 30 g protein… 13 g carbs… 86 mg Calcium…  PB GF – if using GF bread crumbs. This is my take of a recipe from the Nero Wolf cookbook.  HINT: Serves 2 [two].

++ Four 2-oz trout filets – trim them to the correct weight and a uniform size ++++ 1 oz 3%-fat ham [from the deli] ++++ 4 Tbsp scallions, chopped finely +++ 1 egg ++++ 1 tsp Worcestershire sauce ++++ 1 piece of 70-calorie bread, ground into fine crumbs ++++  per person: 2 oz carrots, cut as batons

Spread the crumbs on a plate. Whisk the egg with the Worcestershire and pour into a wide, shallow bowl. Lay each of the fish filets flat on a plate. Distribute most of the scallions on two of the four fish filets. Add the remaining scallions to the bread crumbs. Start to cook the carrots. Cut the ham slice in half lengthwise and lay each piece on the scallion-topped filet. Top with the other piece of fish. Heat a non-stick pan and spray it with non-stick spray. Take a fish-ham-fish ‘sandwich’ and dip in on both sides in the egg mixture. Then dab the ‘sandwich’ onto the bread crumbs on both sides and place in the hot pan. Repeat with the other ‘sandwich.’ All of the crumbs will be used but not all the egg – save it for part of breakfast or add to a dinner or feed to the cat. Cook the fish about 4 minutes, then carefully flip it over and cook another 3-4 minutes. The fish should be golden brown on both sides and cooked through. Plate with the vegetables and be ready for a taste sensation.

Pickett’s Charge

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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.

Why did 12,500 men walk shoulder to shoulder across a field and up a slight incline into withering gunfire? They were ordered to. Who gave the order? The supposedly brilliant general, Robert E. Lee. It was July 3, 1864, and the fighting at Gettysburg, Pennsylvania had been going on for two days. Both the Union army of the North and the Confederate army of the South, who had been fighting each other for the previous three years of the Civil War, saw a potential victory here as a way to end the war. The Northeners held a slight highland called Cemetery Ridge, and on July 2nd, the Southern troops had battered their flanks. General Lee, who was experiencing dysentery — which might cloud anyone’s judgement — decided that he had worn out the Northern line and that he could finish them off by attacking their center. It didn’t occur to him that his own men were also worn out. George Pickett and his division had arrived late to the battle and had not yet seen action, so Pickett was champing at the bit. His three brigades of 6000 men were arrayed on the right side of the attacking line. Pickett sent the men off after 3 pm, exhorting them to remember that they were from “Old Virginia”. He did not lead the troops. About 200 Confederates actually arrived at the Union line and engaged in hand-to-hand combat, but, lacking reinforcements, they retreated. By 4:15 pm, 6000 Confederate soldiers had been killed, wounded, or captured, and the so-called “Pickett’s Charge” was over. Myth-makers turned Pickett’s men into glorious, courageous warriors who were deserving of glory — instead of being cannon fodder in their generals’ misconceived battle plans. The orders to march were stupid, resulting only in great loss of life. Even though it was named for him, Pickett had no role in the planning or leading of the attack. That was part of the myth-making.

Our breakfast would have been a reminder of home to any soldier, had he been lucky enough to eat such food during the war. Our dinner takes the soldier’s traditional beef-and-beans meal in another direction — combining them in a burger.

Ham & Cheese ScrOmelette: 165 calories… 10 g fat… 2 g fiber… 13 g protein… 5.6 g carbs… 111 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

++ 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. ++++  ¼ oz Jarlsberg cheese ++++ ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] ++++ 1½ oz applesauce ++++ 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 saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison/Beef-Bean Burger: 304 calories… 12.6 g fat… 7.5 g fiber… 24.7 g protein… 27 g carbs… 175 mg Calcium…  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

++ 1 Bison/Beef-Bean burger patty ++++ 1 slider bun @ 90 calories ++++ 1 oz tomato slice ++++ 3 oz roasted vegetables OR ½ c coleslaw ++

Bison/Beef-Bean Burger PattiesYield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drainedBlitz in food processor to break up, then scrape into a bowl.
1# ground beef OR ground bison++++
¼ c cilantro leaves ++++
1 oz egg		Add these to bowl with beans. Mix with hands to combine thoroughly. Form into 3.5-4 oz patties and put on a metal tray.
Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

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

masa harina + 3 oz Mexican chocolate1 two-oz egg + salsa verde 
non-fat milk + sugar2%-fat cottage cheese
turkey breakfast sausage @ 45 calories/twochicken breast meat
melonred tomato salsa + strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground bison or turkey + canned tomatoesMonterey jack cheese + broccoli or salad greens
garlic + cumin + Melon + chili powder2%-fat cottage cheese + tomato salsa
unsweetened cocoa powder + red onion + Cheddartwo 6″ corn tortillas: 65 or fewer calories each
green pepper + canned kidney/black beanscooked chicken breast
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FDA

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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.

In 1905, Upton Sinclair’s book The Jungle was serialized, exposing the dubious quality and safety of the meat-packing industry, to the horror of the meat-consuming public. Thus, in 1906, the Pure Food and Drug Act was passed by the US Congress. Prior to that, there were no guardrails for producers of food or “patent medicines” — they could add anything they wanted to their products. City people one generation removed from the farm assumed that the food they were sold in stores was prepared the way their mother did at home, with healthy ingredients made from whole foods. But sausage makers would add sawdust — or worse — as a filler to use less meat. When it came to medicines, there were few prescription drugs from trusted manufacturers. Folks made their own remedies from herbs or bought them from itinerant peddlers. The worse it tasted or smelled, the more effective it was thought to be. But these so-called ‘snake oils’ were made from kerosene and cocaine or any other old thing, with no known medical value. The 1906 law forced drug makers to label their ingredients, and food producers were forbidden to add adulterated foods. Ever since 1848, the Bureau of Chemistry had been testing foods to assess their safety. That job was taken over by the Department of Agriculture in 1862, then by the Food and Drug Administration in 1930. The group has the responsibility of ensuring the safety of all foods and medicines, both prescription and over-the-counter. Some people complain about the ‘intrusion’ of the government which prevents them from making their ‘own choices’. Do we want to go back to totally un-regulated times, not knowing if our purchased food is safe? Not knowing if a food supplement on the internet will hurt you? I don’t! We should be making it easier for them to do their work.

Our breakfast and our dinner contain — what else? — cured meat and sausage, in memory of the book that started the move toward food safety laws.

Capicola ScrOmelette: 147 calories… 8 g fat… 1.0 g fiber… 13.5 g protein… 7.5 g carbs… 73 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Capicola is a dried ham which is very flavorful yet low in fat and calories. It goes splendly with eggs. 

++ 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. ++++ 1/3 oz uncured capicola ham, sliced thinly and chopped ++++ large pinch oregano ++++ 1.7 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] ++

Chop the capicola and slice the apple. Beat the eggs with the oregano. Heat a non-stick pan and spritz it with non-stick cooking spray. Put the capicola in the pan to heat very briefly, then pour in the eggs. Scramble or cook as you would an omelette. Serve with the beverages of your choice.

Roasted Grapes & Sausage: 269 calories… 14 g fat… 2 g fiber… 10 g protein… 30 g carbs… 65 mg Calcium…  PB GF This is a remarkable combination of flavors! HINT: This recpe serves two [2].  It comes together very quickly for a delicious meal. The recipe is from Melissa Clark of the New York Times. 

Serves 2Heat oven to 450 F.
½ c onion, sliced—–
1 tsp oil—-
¼ tsp salt—–
¼ tsp ground pepper		On a rimmed baking sheet or a cast iron pan, toss everything together + spread in an even layer. Spray with non-stick spray. Roast 8 mins, until onions turn translucent and thinnest pieces are pale gold at the edges. Take from oven.
10 oz red seedless grapes—-
~ 2 cups—-
½ t fennel seed4 oz sausage, sliced = 260 calories 		Crush fennel seeds slightly. Add these ingredients to the pan. Stir well and spread in an even layer, making sure sausage slices lie flat on the surface of the pan.
Roast 10 mins. Sausage will be browned on bottom, grapes will be wrinkled but still plump. Divide between two plates.
Parsley — chives —-
1 tsp rice vinegar		Add these to baking pan, and scrape up any browned bits. Drizzle pan juices over plated food, taste for seasonings.
0.05 oz Parmesan, shavedDistribute cheese over the plated food

May Day

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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.

Certainly ever since the Bronze Age, humans [well, those living in northern latitudes that have four seasons] have been celebrating at this time of year. The first day of May is special because it is the point in the celestial calendar that is half-way between the Spring Equinox and the Summer Solstice. Ancient Mesopotamians called it akitu or akitum, and it marked the Springtime cutting of the barley crop. In Celtic Europe, it was Beltane, a Springtime fertility festival. In China and India, kites are flown. In England, it is May Day, a time for flowers and May Pole dancing. Since 1886, May 1st has been International Workers’ Day. A law had been passed in the USA to ensure an 8-hour work day. When employers ignored the law, insisting on 12 or 16-hour days, 350,000+ workers went on strike. By May 4th, police in Chicago put down a demonstration with excessive force, calling attention to the issue. Perhaps the protesting workers were yelling “Mayday! Mayday! Mayday!”. This word series [always said three times], used by aviators, sailors, and firefighters, signals life-threatening distress. The word itself was devised in 1923, based on the French expression <<m’aidez>>, meaning “come to my aid”. Since 1918, Russia had held parades on May 1st to celebrate socialist workers. Over the decades, this has been replaced by a parade of military might and war machines to celebrate the defeat of Nazi Germany in 1945. I hope that you will be able to observe May Day with a little time off, fun with family and friends — and that nothing distressful happens to make you call for help.

In Europe, the usual foods for May Day include eggs [a sign of spring], and early vegetables, such as foraged greens and asparagus. Let’s have all of the above!

Dandelion ScrOmelette: 147 calories… 8 g fat… 2 g fiber… 11 g protein… 9.5 g carbs… 103 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.

++ 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 cup  dandelion greens ++++ 1 clove garlic ++++ 1 Tbsp cooked brown rice ++++ 1 oz melon ++++  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] ++

Chop the dandelion greens and cover them with boiling salted water. Let sit 5 minutes off the heat, then taste a leaf to see if the bitterness is gone. If not, heat the water again to boiling, then take off heat for another 2 minutes. Taste again. If still bitter, drain the water, add fresh salted water and cook 2 minutes more. While that is going on, chop the garlic. Drain the dandelion greens. Heat a non-stick or cast-iron skillet and spray with cooking spray. Cook the garlic over medium for 30 seconds, then add the dandelion and rice. Whisk the eggs with salt and pepper, then pour them into the pan. Scramble or cook like an omelette. Plate with the melon and try something new.

Asparagus & Chicken Galettes: 263 calories… 8.4 g fat… 3 g fiber… 20 g protein… 29 g carbs… 61 mg Calcium…  PB This is a delightful meal for Springtime, made even better by being so simple to prepare. HINT: Serves 2 [two] persons.

++ 3 oz asparagus, woody ends snapped off ++++ 3½ oz chicken breast, cooked or raw ++++ 4 buckwheat galettes** ++++ 5 Tbsp Bechamel sauce with cheese ++++ raw vegetables ++

Cut asparagus in 1” pieces. If the meat is cooked, shred it into the size pieces you want. If the meat is raw, slice into bite-sized strips. Put the asparagus in water that is strongly simmering for 2 minutes, uncovered, then add the raw chicken. Continue to simmer until both are cooked. Drain off the water and save it [for soup; for baking]. If the meat was previously cooked, add it now along with the Bechamel. Warm thoroughly, adding the cooking water if too thick. Season to taste and spoon onto warmed galettes. Serve immediately with a grating of cheese.

**BUCKWHEAT GALETTES —- 1 batch makes 20 galettes, each using 3-4 Tbsp batter each one = 50 calories … 0.5 g fat… 1.4 g fiber… 2 g protein… 8.5 g carbs… 6 mg Calcium…   TIP: Keep some cooked galettes in the freezer for ‘instant’ use. ++++++1 cup unbleached flour +++++ ++¾ cup buckwheat flour +++++++ scant 2 cups water ++++++ 2 two-oz eggs ++++ ½ tsp sea salt ++

Whisk the flours and the water until batter is smooth. Add the salt, then the eggs one at a time. Whisk vigorously. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen.  If using frozen batter, whisk it vigorously after it thaws, and add a bit of water. Heat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan quickly in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the galette cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the galette and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked galette out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

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

1.5 two-oz eggs = US large1 two-oz egg + broccoli 
Swiss chardherbs + reduced-fat ricotta
Parmesan cheese + paprikaJarlsberg + onion
garlic powder + grapes OR strawberriescantaloupe + blueberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 eggs + shrimp + sesame oil + scallions4 oz shrimp or other seafood
celery + mushrooms + spinach + bean sproutsonion + scallion + tomato
ginger powder + sesame seed + garlic powderchickpeas + chicken stock
hoisin sauce + soy sauce + oyster saucezucchini + garlic + olive oil
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Time Zones

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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. Welcome to Claudia D’Arcadia who is now Following.

When people traveled on foot or by boat or by horse/coach, time did not matter much. When you set out, and traveled three hours, when you arrived it would be indeed three hours later at your destination. When the world became larger in 1492, people still traveled slowly. Timepieces were set at noon, which was defined as the moment when the sun was at its zenith. Everyone everywhere had a noon, but when it was noon in New York, it wasn’t noon in San Francisco — in fact, the sun was barely up. With the advent of faster travel, such as the railroad train, time and distance created a dilemma. Faster communication methods, such as the telegraph, exacerbated the problem. Setting a train schedule for a vast nation such as Canada was a conundrum. When a railroad engineer missed his own train, he realized that time had to be standardized. Sandford Fleming was the engineer, and he proposed four ‘time zones’ for Canada. All locations within a given zone would set their clocks to the same time. The width of a zone would be 15 degrees of the 360 degree circle of the Earth. That was arrived at by dividing 360 degrees by the 24 hours that it takes the Earth to revolve once. Fleming’s idea was adopted first by railroad lines in Canada and the US, and was implemented on November 18, 1883. Prior to that date, there were 144 different time regions in North America! A very large country like Russia has 11 time zones. Please note that this has nothing to do with Daylight Savings Time, which came later and is a silly idea. But it does explain why you have to reset your analog wrist watch when you drive across the border from Texas to New Mexico.

Our breakfast is from the Gulf Coast of the USA, which is 1 time zone West of my present location. Travel 12 time zones West from there, and you arrive in eastern China, home to our dinner.

Creole Bake: 137 calories… 6.5 g fat… 2 g fiber… 8.4 g protein 11.6 g carbs… 67.3 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.– PB GF – Creole flavors add zip to the morning eggs.

++ 1 two-oz egg ++++ 1 Tbsp tomato dice or puree ++++ 1.5 tsp onion, minced ++++ 1 Tbsp bell pepper, minced ++++ 1 Tbsp bacon, chopped and measured raw ++++ 1.5 tsp Cheddar cheese,finely grated ++++ Pinch file powder ++++ 1.5 tsp creole seasoning ++++ 2 oz pear or apple ++++  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 tomato, onion, bell pepper, and bacon in a small pan and cook until the bacon is mostly cooked. HINT: You could do this the night before. Spritz an oven-safe pan with non-stick spray and set the oven to 350 F. Whisk the egg and then stir in the cheese, vegetables, and seasonings. Pour into the prepared pan and bake for 12-15 minutes. Prepare your beverages of choice and slice the fruit.

Shrimp Egg Rolls:  238 calories… 3.5 g fat… 2.5 g fiber… 15.6 g protein… 29 g carbs… 46 mg Calcium…  – PB – I learned to make egg rolls when I worked for Jerry Willis at his first restaurant. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels.  HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.

++ 3 oz shrimp, fresh or frozen, shells removed ++++ 1 Tbsp oyster sauce ++++ 1 Tbsp soy sauce ++++ one slice of ginger, minced ++++ ½ garlic, sliced ++++ 2 oz carrot, sliced ++++ 1 oz onion, sliced ++++ 3 oz cabbage, sliced ++++ 4 six-inch egg roll wrappers ++++ 1 tsp canola oil ++++ 3 oz tomato slices ++++ duck sauce + hot sauce [wasabi or Sriracha] ++

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.] Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Daphne Du Maurier

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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. Welcome to David Hildebrand who is now Following.

When your grandfather George was a famous writer and illustrator, your father Gerald was a famous actor-manager, and your mother Muriel Beaumont was an actress, what does life hold for you? When Daphne du Maurier was born on May 16, 1907, she could have been anything she wanted — except the son that her father wished for. She and her sisters were educated and cosseted by a warm, wealthy family. Their father was their hero and champion. As a child, Daphne was shy and lived a tom-boy country life. Her father encouraged her early efforts at writing, and her publisher uncle put her first story in print when she was 19 years old. At age 25, Daphne met an army officer, Frederick “Boy” Browning. He admired her writing, and she was informed that to live with him out of wedlock would ruin his career. So they married. Following a biography of her father, Du Maurier hit the best seller list with her 1936 novel Jamaica Inn. Two years later, Rebecca had everyone talking. The Brownings honeymooned in Cornwall, UK, and the family moved there in 1943. Daphne had been entranced by an estate called “Menabilly” and the family lived there for 20 years. It appears as the famous “Manderley” in Rebecca. Something about Cornwall urged du Maurier to write her Gothic stories about memorably evil people, set in the beautiful Cornish countryside. She lived in Cornwall until her death in 1989. I vividly remember seeing the 1940 film with Laurence Olivier, and reading the book. Absolutely gripping! Just as Rebecca de Winter ‘haunted’ Manderley, du Maurier’s characters and stories haunt the reader. Shiver deliciously.

In Rebecca, the narrator is intimidated by the magnificent spread provided for breakfast at Manderly. Our breakfast includes the eggs and ham and fruit, and leaves the other ingredients for another day. In My Cousin Rachel, the Christmas buffet table is laden with roasted meats. Left-over slices of beef are perfect for our dinner.

Ham-Cup Eggs: 143 calories… 7 g fat… 1.4 g fiber… 11.6 g protein… 9 g carbs… 68 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Easy to prepare ahead and easy on the taste buds.

1 two-oz egg ++++ 1 Tbsp cottage cheese ++++ 1½ tsp Parmesan cheese, grated 1 slice “Cottage Ham” [4” diameter thin slice of ham] I used North Country Smoke House brand at 21 calories/slice  ++++ 2 oz pear or apple  ++++ 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]

Fit the ham into an oven-proof container that measures 3½” in diameter and 1¼ ” deep. [I used a cleaned 5-oz tuna can. It was perfect.] You will need to snip the ham on 2 sides and overlap the meat to make it fit better into the mold. Combine the cheeses and season with herbs/salt/pepper to taste. Whisk in the egg and pour into the ham cup.  HINT: I did this the night before and put it in the ‘fridge. Turn on the toaster oven to 350 F and bake the ham cups for 20+ minutes, until the filling is puffed and set. Prepare the beverages and the apple. Use a wide knife to loosten the ham cups from the mold before plating. Some of the egg will have oozed into the mold as it baked, but that is easy to remove too. This breakfast was a real hit.

Beef & Beet Salad: 243 calories… 8.5 g fat… 3 g fiber… 24 g protein… 17 g carbs… 24 mg Calcium…  PB GF This unusual salad was found in James Peterson’s Glorious French Food. Should you have left-over roast beef, this is the dish to try. It is crazy easy.

2¾ oz thinly-sliced roasted beef ++++ 3½ oz pickled beets, as thinly-sliced rounds ++++ a few leaves of spinach, cut as chiffonade ++++ dill pickle spear ++++ ++++ 1½ tsp dressing***

Slice the beef and the beets as matchsticks about 2-3” long. Put in the serving bowl/plate and drizzle the dressing over the top. Gently toss to coat the salad with the dressing. Plate it. Wonderfully simple.

***Dressing: makes 6 Tablespoons 2¼ tsp Dijon mustard ++++ 1 Tbsp chopped shallot ++++ 1½ tsp red wine vinegar ++++ 4½ tsp olive oil

Saint Dwynwen

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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.

You have heard of Saint Valentine, but do you know Dwynwen? Probably not. She was born in Wales to a noble father and was said to be the prettiest among her 23 sisters [her father had many servant girls]. Dwynwen fell in love with a local boy, but her father scotched that for he wanted her marriage to cement an alliance with another noble family. When he was turned down, Dwynwen’s enraged boyfriend angrily blamed her. Now afraid of both her father and her boyfriend, the young woman hid in the forest. She prayed that her broken heart would mend; that other people would be able to marry their true loves; and that she would never be married. Heavenly power may or may not have turned her former boyfriend into a big icicle, [which thawed after her intervention], but Dwynwen became a nun who traveled around Wales. At last she settled in Anglesley on the island of Ynys Llanddwyn. She built a church and convent there, the ruins of which still remain. Her grave and her holy well became pilgrimage sites after her death in 465 CE. Now the island is a nature preserve. Since the 1960s, Welsh people have been sending cards on Dydd Santes Dwynwen, and, in a move to revive the native language, they say  ‘dwi’n dy garu di ‘ to those whom they love.

Dwynwen is revered in Wales as the Patron Saint of lovers on her feast day January 25, so our breakfast and our dinner contain foods that are produced and consumed there.

Welsh Breakfast: 144 calories  7.5 g fat 1.5 g fiber 8 g protein 6.6 g carbs 45 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Eggs, bacon, and Bubble & Squeek constitute a fine breakfast in Wales — or anywhere.

1 slice uncured American streaky bacon 2 oz tomato, sliced  one 2-oz egg            1 Bubble & Squeek** patty [NB: if drinking tea only and no fruit beverage, serve 2 patties]      Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 6 oz orange-rhubarb juice [65 calories] 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Cook bacon in a frying pan, remove and blot on paper towel. Cook the egg and Bubble & Squeek patty in the bacon fat. Slice and season tomatoes. Plate and thank St Dwynwen for your loved one.

**Bubble & Squeek makes 4 patties, each 34 calories                     1.4 g fat 1 g fiber 1 g protein 5 g carbs 14 mg Calcium                    ½ c potatoes mashed with skimmed milk  ½ c boiled cabbage, chopped  ¼ c scallion, chopped    Stir together and form into four patties, each about 40 g/ a scant 1/4 cup.

Leek & Mussel Gratin:  278 calories 10 g fat 5 g fiber 17.5 g protein  29 g carbs 240 mg Calcium  PB GF All the components of this meal are typical of Wales, UK. And — these fine ingredients make for a fine meal. If you are lucky, you might find a Welsh cheese.  HINT: The following recipe serves 2 [two].

5 oz /114 g mussels*, weighed after removing from the shells  ½ oz/15 g/2 Tbsp oat bran        ¼ cup/ 118 ml whole milk  6 oz leeks, trimmed, cleaned  Celtic Sea salt             1 oz Cheddar cheese [or the Welsh cheese Penbryn], grated    per person: 3 oz carrots, sliced as coins OR green beans   per serving: ¼ oz Cheddar, grated   *You could use oysters.

If starting with mussels in their shells, cook them briefly [5 minutes] in 1 inch of simmering water then cool and remove from shells. [Save the mussel broth for chowder.] Measure out milk and stir in oat bran. Do this early so it can sit for a bit. Slice the leeks cross-wise in ¼” slices. Steam them in a little water until limp. Drain and put in a saucepan with the mussels, milk-oat, cheese, and salt to taste. Stir to blend and heat over low. Spoon equally into two scallop shells – real or porcelain – or ramekins which have been spritzed with cooking spray. Top with the additional cheese. Bake at 375F for 15 minutes, until hot and the cheese on top is melted and browning. Meanwhile, prepare the vegetable. Plate it all and let your mind go wool-gathering to the mountains of Wales.

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

next week will feature an1.5 two-oz eggs 
anniversary menu retrospectivereduced fat ricotta
dry mustard + peach
Watercress Sauce:
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage       

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

next week will feature ancooked chicken + mushrooms
anniversary menu retrospectiveBrussel sprouts + green beans
quick barley + orzo 
stock + chives or parsley  + thyme
Sparkling waterSparkling water

Stamford Bridge

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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. 

King Harold, shown in the Bayeux Tapestry.

In 1066, there was a battle that determined the fate of nations. No, not the Battle of Hastings, but the one right before it — the battle of Two Harolds. In January, the English king had died and the council chose Harold of Wessex to be the next ruler. But William the Bastard, Duke of Normandy, thought he had been promised the throne, and so did King Harald Hardrada, king of Norway. Harald gathered a huge fleet and invaded England near York, the former Viking capital. He was aided by a spy, Tostig Godwinson, brother of King Harold of England. Harald thought he would now waltz through England and take the crown, but he misjudged his adversary. Harold, facing an imminent attack by William, marched his army 45 miles a day for four days to get to York. On the morning of September 25, while Harald’s men lounged in a meadow after breakfast, Harold’s men came over the hill and plowed right into them. The Vikings barely had time to put on their armor. The fight was long and grueling under the warm sunshine. Finally, King Harald was killed, and later the traitor Tostig. The Norsemen fled to their ships and departed, ending the Viking Era. With scarcely a breather, Harold and his men marched back south to Hastings, to engage William. Harold won at Stamford Bridge, but his exhausted army could not win at Hastings, where Harold died. Without the arduous march and battle, it is possible that England could have won the Battle of Hastings, which certainly would have changed the history of Europe forever.

Our menu today would be familiar to both the Vikings and the English: salmon in two forms. Smoked salmon at breakfast, fresh salmon at dinner. Both are winners.

Smoked Salmon Bake: 133 calories 8 g fat 1 g fiber 10.4 g protein 6.6 g carbs 52 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Gosh this is good. You must try it!

1 two-ounce egg 1 Tbsp soft chevre [goat cheese] ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley ¼ cup blueberries  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]

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon.  HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 F. 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

Salmon-Dill Casserole:  290 calories 10.4 g fat 6 g fiber 24 g protein 26 g carbs 263 mg Calcium   PB GF  This is a wonderful meal. SO much flavor!!

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice or fish stock 2 Tbsp milk ½ tsp cornstarch ½ tsp dill pinch nutmeg + pinch cayenne ¼ cup peas 1 oz green beans 

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for an additional 15 seconds. Whisk the cornstarch into the milk and clam juice, then add to the leeks. Cook until it becomes thicker. Take pan off the heat and add dill, cayenne, nutmeg and peas. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!

Independence x4

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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.

Freedom is a wonderful thing. Having a country that is independent, where the people can determine their own destiny, is a wonderful thing. On August 31, in various years, five nations gained their independence from another nation. Let’s celebrate! In 1957, Malaya [now Malaysia] gained independence from the United Kingdom. The day is now marked as Hari Merdeka (“Independence Day”) or Hari Kebangsaan (“National Day”). In 1962, the British Empire cracked apart a bit more, for Trinidad and Tobago became independent. In 1991, Kyrgyzstan declared that it was independent of the Soviet Union, after centuries of being under the rule of larger conquerers — like the Mongols, and the Russians. Speaking of the Russians, in 1993, Russia finally removed all of its troops from Lithuania, and did the same thing on the same day in Estonia in 1994. The soldiers had been in both countries since 1940. Of course, all new nations have some growing pains: stabilizing their economies, creating a working government, breaking bad habits formed under another country’s influence, enforcing laws that are more attuned to the local cultural needs. Here are some results of their independence.  Malaysia rotates the monarchy among the rulers of the nine ethnic Malay states, each being king for a five-year term. Trinidad and Tobago has the 3rd highest GDP per capita in the Americas, based in part on its huge reserve of asphalt. Unfortunately, sparsely-populated Kyrgyzstan is the poorest nation in central Asia. Despite its gold exports, 30% of the country’s income is from remittances. After joining the EU in 2004, Lithuania saw a 50% increase in the GDP per capita, greatly improving the peoples’ health and prosperity. Estonia was named the 8th best country to live in according to the 2015 Index of Economic Freedom. Sounds as if national self-determination is better than subjugation, doesn’t it.

Three recipes to celebrate freedom and independence in five nations. A breakfast from the Malay Peninsula [if not exactly from Malaysia]; flatbreads for Kyrgizstan as well as Trinidad and Tobago, where such breads are enjoyed; a smoked salmon meal from Lithuania which is surely prepared [although with local variation] in Estonia as well.

Thai ScrOmelette: 138 calories 7.5 g fat 1 g fiber 11 g protein 6 g carbs 75.6 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

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 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil 1.5 oz melon OR applesauce  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Two Flatbreads to enjoy as part of any meal on a Slow Day. Be sure to take calories into account for a Fast Day.

FLATBREAD Sv. 6 ultimatedanielfast.com Preheat oven to 400F
17×11” baking sheet		LAVASH Vera Abitbol @ 196flavors.com
Makes 16 lavash sheets		Griddle or wide skillet or baking sheets
2½ c whole grain flour: brown rice or spelt or whole wheat
2 Tbsp flaxseed meal 
1 tsp dried rosemary
1 tsp salt
1 c warm water		Flaxseed meal is optional. Crush rosemary as you add it. Mix these in a food processor until dough forms a ball.2 c white whole wheat flour 
1 c white flour		Add flour to bowl of a stand mixer with a paddle attachment. Make a well in center of flours.
Turn dough onto a floured surface, and knead  5 mins. Or pulse 15x in food processor.½ tsp salt
1 c. warm water (95 F/36˚C)		Put salt in well. Run at medium speed, adding water slowly. Dough should be soft, homogeneous, and come off walls of bowl.
Cover with a bowl. Let rest at room temp 30-60 mins.Cover bowl of dough. Let rest in a warm place 30 mins. 
Roll out to ¼” thick and move it to an oiled 11×17” baking sheet. With a fork, poke holes all over. Roll dough thinly on a lightly floured surface. Fold sides in to make 4 layers. Let rest 30 mins in a warm place.
1 Tbsp extra-virgin olive oil ½ tsp dried basil ½ tsp garlic powder
½ tsp dried parsley		Mix these in a small bowl, and stir well. Use a basting brush to spread oil mixture across dough. Cut dough in 2. Roll and fold each piece 4x to make dough elastic. Preheat oven 30 mins to 430F/220˚C OR heat griddle
Score (make shallow cuts without cutting through) with a knife into 12 pieces, measuring 3×3½”.Divide dough into 4. Roll out to 1/16”/1.5mm thick. OR pass through pasta machine to setting 6 or 7 
Bake 15-20 mins or until slightly crispy, and remove from oven. In ovenPut dough pieces on a hot baking sheet and bake 4-5 mins.
Let cool on baking sheet 10 mins before cutting and serving.on a griddle or on a skilletPut dough pieces on very hot pan and cook ~1 min per side
Full batch = 1220 calories 24 g fat 30 g fiber 40 g protein 220 g carbs 100 mg Calcium1 of 12 pieces = 101 calories 2 g fat 2.5 g fiber 3.5 g protein 17 g carbs 8 mg CalciumFull batch = 1320 calories 18 g fat 25 g fiber 48 g protein 264 g carbs 80 mg Calcium Makes 20.2 oz =573 g= 16 piece1 oz = 66 calories 1 g fat 1.25 g fiber 2.4 g protein 13 g carbs 4 mg Calcium


Lithuanian Smoked Salmon Salad: 282 calories 11 g fat 3.5 g fiber 19 .5 g protein 25 g carbs 30 mg Calcium  PB GF – if using GF bread or omitting This was a treat to eat at the now-closed Alameda, California restaurant Mama Papa Lithuania, so I tried to emulate it at home. And here it is.  HINT: Serves two.

1 cup cucumber, cubed ½ c tomatoes, cubed ½ c. romaine lettuce, cut as chiffonade 1 c. smoked salmon, shredded ¼ c red onion, thinly sliced 1 two-oz hard-boiled egg, chopped 2 Tbsp honey-dill dressing*   optional: 1 oz flatbread OR 1 oz sourdough rye bread per serving

*Honey-Dill Dressing makes 1/3 cup
 1 Tbsp = 59 calories 5.4 g fat 2.6 g carbs 3 mg Calcium   2 Tbsp extra virgin olive oil 2 Tbsp red wine vinegar 2 Tbsp chopped dill 1 Tbsp honey Whisk together.
Toss together all ingredients, plate with bread.

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

1 two-oz egg [US large], hard-boiled1.5 two-oz eggs 
tomato + Parmesan cheeseprosciutto
baked beansmushrooms [preferably wild]
Canadian bacon or back baconpear
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

finnen haddie = smoked haddock3 oz pork tenderloin, raw or cooked
hard-boiled egg + asparagusChickpea Ragout
curry powder + turmeric + milk
brown rice + bay leaf + onion
Sparkling waterSparkling water