Coleridge

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. Simple way to lose weight and be healthier.

Samuel Taylor Coleridge was raised as a lonely, bookish child in Devon, born in 1772. His pleasant years of companionship with his mother ended abruptly at age nine when his father died and his mother sent him as a ‘charity-boy’ to an orphanage-school for clergymen’s sons. Cambridge followed, along with recognition of his intellect, his gift for language, and increasing debts. Coleridge threw himself into many schemes: a self-written literary journal [twice], needy friendships, and a plan for a utopian commune in Pennsylvania where the men would work 3 hours each day on farming and providing, then retire for reading and educating their children. This was to be a photo-communistic Pantisocracy, but it never came to pass. It is part of the new Romantic ideas which Coleridge came to symbolize and to manifest in his poems. His Frost at Midnight, where scenes of the past, present, and future merge in a frosted window pane, shows Coleridge’s imagination, gifted word-smithing, and mysticism. Throughout his life, marriage, friendships, plans all fell apart, but his poetry continued and later he became one of the foremost literary critics of his age. For me, its the poetry. Kubla Kahn entranced and excited my sister and me as children. The Gustave Dore illustrations of the Rime of the Ancient Mariner are nightmarish and fabulous, just like the poem. Coleridge cannot be dismissed as an opium-addled crazy guy. He was a genius of word and imagery.

For breakfast, some country flavors reminiscent of Coleridge’s childhood. In the late 1700s, the East India Company in India started selling opium to China. In the mid-1800s, the British forced the Chinese to end their ban on the import/export of opium, to adjust a trade imbalance with China. When you read some of Coleridge’s work, you know he was ‘on something’ — and that something was opium. So a dinner influenced by China is appropriate.

Mushroom ScrOmelette: 142 calories 5 g fat 1 g fiber 9.6 g protein 8 g carb [6 g Complex] 64 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Nothing says ‘Autumn’ like mushrooms, apples, and fresh eggs. 

1 ½ 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 mushrooms 1 tsp grated Parmesan cheese 2 pinches rosemary 1½ oz apple  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]

Chop or slice the mushrooms and saute with a little water in a skillet. Remove and set aside. Now whisk the eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese, fold and plate. Serve with fruit, plus your beverage and smoothie. You are off to a good start.

Beef Egg Rolls:  per roll:  136 calories 4.6 g fat 1 g fiber 9.4 g protein 17.5 g carb 23 mg Calcium   PB Egg Rolls are fun to prepare at home, so there is no need to order take-out. HINT: This recipe makes 5 egg rolls. Two make a good serving, so this recipe serves 2 with one left over. 

2 oz lean beef steak, sliced in strips 1 Tbsp soy sauce ½ Tbsp oyster sauce 1 tsp. cornstarch 1 clove garlic 1 tsp ginger 1 cup cabbage, shredded ½ cup carrot, sliced ¼” thick 1 scallion, sliced ½ cup sliced onion 5 egg roll wrappers 1 tsp oil ¾ cup broccoli  Sriracha sauce + soy sauce

Combine the beef, oyster sauce, cornstarch, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stir-fry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 400 F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm and starting to brown. Put the pan in the hot oven and bake until the rolls are crispy. You may want to turn the rolls once while baking. Combine the Sriracha and soy sauce to use for dipping.

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

2 two-oz egg + apples1.5 two-oz eggs 
whole wheat flour + saltcrushed tomatoes
skimmed milk + butterhorseradish + Kraft Cheddar spread
1 egg whiteclementine or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz fish, any type + 1 small eggolive oil + nutmeg + cucumber
cream + shallot + spinachplain non-fat yogurt + white vinegar
nutmeg + canned white beans6 felafel patties
Swiss chard + garlic powdermint or dill weed + raw spinach
Sparkling waterSparkling water

Tru

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. Simple way to lose weight and be healthier.

Truman Streckfus Persons was the talk of the town and the entire country in 1966. After having been serialized in the New Yorker, In Cold Blood was published in book form. Of course the name that became famous was that of Truman Garcia Capote. He was born in New Orleans to a pair of squabbling Southerners who left him for years in the care of elderly relatives in Alabama. Miss Sook became the fruit-cake baking character in A Christmas Memory. As a child, he and Harper Lee were playmates. Years later, he became the child “Dill” in To Kill a Mockingbird and she was his research assistant for In Cold Blood. When he was 7, his mother remarried: a wealthy Cuban business man who adopted young Truman and gave him a new surname. The family lived in and around Manhattan, putting Truman in and out of various schools. Although he was highly intelligent, he disliked school. One year, his mother sent him to military school in an effort to make him less effeminate — like that worked! But he wrote for a school newspaper and was encouraged by a teacher to do what he always wanted to do: to be a writer. Short stories were published in the 1950s, with the most famous, Breakfast at Tiffany’s being made into a movie with Audrey Hepburn. [Capote wanted Marilyn Monroe.] Capote became the darling of the Park Avenue set — until 1975 when a chapter from his unpublished tell-all book was printed in Esquire. Giggles at his catty gossip in the drawing room became cold shoulders in the fashionable restaurants. His flamboyant life of excess caught up with him when he went to California and died at a friend’s house in 1984. In one last curious twist, the friend kept most of his ashes at her home. The house and contents were sold to settle her estate, and Truman’s ashes were auctioned off in 2016. He would have loved the publicity.

For Capote’s birthday on September 30, a Cubano ScrOmelette to make note of his Cuban step-father’s last name and a Jambalaya, comfort food of the South.

Cubano ScrOmelette: 151 calories 8.5 g fat 0 g fiber 12 g protein 1 g carbs 71 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact!

That little bit of pineapple wandered on to the plate for more Caribbean flavor. Optional.

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.  1/8 oz ham, diced ¼ oz Swiss cheese, diced ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin] ¼ tsp mayonnaise + 1/4 tsp mustard 1.5 tsp dill pickle, diced  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cut up the meats, and combine in a small bowl. Dice the pickle and cheese, and whisk with the mayonnaise, mustard, and eggs. Season to taste. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Jambalaya: 275 calories 5 g fat 4 g fiber 15 g protein 39 g carbs 81 mg Calcium  PB GF What else would you eat when you want delicious Cajun comfort food: jambalaya, of course.  HINT: This recipe makes enough to serve 4 [four]. Invite friends.

2/3 cup onion, chopped 2 cloves garlic, chopped 2 tsp cajun seasoning ½ cup green pepper, chopped 1/3 cup celery, chopped 2 oz andouille sausage [or sweet Italian], sliced 3 oz chicken breast, cubed 2 oz [½ cup] ham, cubed 12 oz crushed tomatoes 1/3 tsp crushed red pepper 1/3 tsp black pepper 2/3 tsp salt ½ tsp Tabasco sauce 1½ tsp Worcestershire sauce ¾ tsp file powder ¾ cup brown rice, uncooked  1½ cups chicken broth 2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Prepare the broccoli and plate.

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

70-calorie wholegrain breadBob’s Red Mill 10-grain cereal
small-curd cottage cheese + chivesRicotta cheese + cinnamon + raspberries
smoked troutPumpkin puree + nutmeg + Maple syrup 
plumOptional: pecans 
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

onion + whole-grain 70-calorie breadexcellent chicken stock + creamed corn + ham
ground pork + ground 3%-fat hamscallions + bouillion cube or grains + sesame oil
egg + uncured baconegg white + cornstarch/cornflour
green beanschicken meat + fresh ginger
Sparkling waterSparkling water

Silent Spring

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. Simple way to lose weight and be healthier. Welcome to primrosestuart and wildmountainthyme who are now Following.

After September, 1962, everyone was talking about Rachel Carson. Her book Silent Spring had been serialized in the New Yorker and suddenly people thought about the environment and how humans were affecting it. Her childhood love of nature lead to studies at the Woods Hole Marine Institute and a Masters Degree in zoology. Carson then began a 15-year employment at the US Bureau of Fisheries, becoming the chief editor of their publications. After retiring in 1952, Carson wrote books about the ocean which were well-received. Then came the bomb-shell. Silent Spring caught the attention of mothers, “ordinary housewives,” who had found dead birds in their yards and now knew that their children’s health might be threatened by pesticides and industrial chemicals. My own mother was very moved by the book. Despite the tidal wave of attacks from industry, who denigrated her as a communist and cat-loving spinster; despite the fact that she was dying of breast cancer, Carson testified around the country, calling for ‘a grass-roots army to rise up’ [her words] to curb misguided agricultural practices, and rampant, thoughtless production of goods [my words]. After her death in 1964, the passage of much pro-environment legislation was credited to her call to arms. Readers are still affected by reading the book, which is considered one of the most influential books of all time.

Our meals reflect the crusade of Rachel Carson. Corn is mass-produced by agricultural conglomerates. Get your’s for our breakfast from a local farmer. The eggs represent the birds which Carson said were being killed by pesticides, as DDT weakened their shells — leading to a Springtime with no birds. The shrimp live in her beloved ocean, also affected badly by agricultural run-off. Ask yourself what you can do to improve your local environment, then act on it.

Corn-Cilantro Salad Bake: 128 calories 7 g fat 1 g fiber 7 g protein 7 g carbs 39 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Having had some of this delicious salad left over from a week-end meal, I decided to add it to eggs. Heavenly!

one 2-oz egg ½ oz corn-cilantro salad** 2 oz melon  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]

Spritz an oven-proof dish with non-stick spray and put the corn-cilantro salad into the dish. Whisk the egg with a pinch of salt and pepper, and pour over the corn salad. Bake at 350F for 12-15 minutes. Plate with the melon.

**Corn-Cilantro Salad  makes 2 cups 3 Tbsp rice wine vinegar 1 Tbsp canola oil ¾ tsp sesame oil 1 cup fresh corn kernels ½ c snipped chives 1¼ oz chopped cilantro Whisk the vinegar and oils together. Stir in the corn and herbs, then let sit for 30 minutes to blend the flavors.

Eggs Fu Young with Shrimp:  246 calories 13 g fat 3 g fiber 24 g protein 10 g carbs 160 mg Calcium  PB GF  Early in our marriage, we bought Jacqueline Heritau’s Oriental Cooking the Fast Wok Way. Later in our marriage, we tried this recipe and loved it. HINT: These ingredients will serve 2 [two] people.

3 oz raw shrimp, shelled Chop the shrimp coarsely and divide in two portions.
½ stalk celery, sliced 1/8” thick
¼ cup chopped mushrooms
½ cup bean sprouts OR sliced bok choy, leaves and stems
3 scallions, sliced 
¼ tsp ground ginger
Prepare the ingredients and divide them equally into two different bowls. Add the shrimp and stir well to combine.
Four 2-oz eggs Whisk lightly and divide equally into 2 containers.
½ tsp sesame oil 
non-stick spray
In a non-stick saute pan, warm one portion of the oil. Also, spritz the pan with non-stick spray. Stir-fry the contents of one of the bowls for 2-3 minutes
Pour one container of eggs over the stir-fried vegetables and shrimp. Tip the pan and lift the edge of the eggs to let raw egg flow underneath to cook. Cover the pan and let the egg cook on one side for 2-3 minutes. Uncover and carefully flip the egg pancake. Cook 1-2 minutes more. Remove to a plate and keep warm in a slow oven.
½ tsp sesame oil
non-stick spray
Repeat with the remaining shrimp/vegetables and the remaining egg.
2 tsp hoisin sauce
2 tsp soy sauce
2 tsp oyster sauce
Stir together in a small bowl to form a sauce for topping.
1-2 oz raw spinach OR Bok Choy, cut chiffonade style
a few tablespoons of water
Heat a saute pan and spray with non-stick spray. Add greens and some water. Cover and cook until greens are limp. Plate with egg pancakes and top with the sauce.

Anne de Bretagne

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. Simple way to lose weight and be healthier.

Brittany/Bretagne has long been a land apart. In the Neolithic, people constructed menhirs and the remarkable field of Standing Stones at Carnac. Once, it was called Armorica — a name that shows up in the North-Central coast being called “Cotes d’Armor.” Despite the 56 BCE Roman invasion, the native people still clung to their local language. Next came Celtic people from England, displaced by the incoming Angles and Saxons from Germany. This solidified the affinity between the Bretons and their neighbors across the English Channel in Cornwall — some place-names and the languages are similar. The Frankish Empire rolled over the land, creating the early nation of France, but as the centuries turned, Bretons had their own government, language, coinage, and were exempted from the onerous Salt Tax because they harvested that precious commodity near Guerande. Perhaps this is why the Bretons prefer their butter to be salted. Brittany was a [mostly] independent Duchy from the 900s, governed by an hereditary nobility. Until 1514. The only heir to Duke Francois II was his daughter Anne de Bretagne. She had been engaged many times, but now the duchy was in the hands of a 14-year-old girl, making her a pawn in the game of thrones. The prior King of France had declared during negotiations with her father that the French king should have a say in whom Anne married. So King Charles VIII married her himself in 1491, when she was 15 and he was 20. They were happy together, but had no surviving children at the time of his death in 1498. Anne, age 22, returned to Brittany as Duchess, but of course she had to marry again. The next king of France was her cousin-in-law, Louis XII, which made Anne Queen of France for the second time. Their’s was also a happy union, producing two daughters. Anne was an accomplished administrator, patroness of the arts, and an avid reader. She scribed and read official documents to her unlettered husbands. Had she lived past the complication of her last childbirth in 1514, who knows what mark she would have made in history. Upon her death, her daughter Claude married the future king, Francois I, forever joining Brittany to the nation of France.

Every Breton will tell you that the ‘crepe’ began in Brittany — a fact hotly disputed in Normandy. In Brittany itself, there is discord about the name: in the North and West of the region, they are called ‘galettes,’ while everywhere else they are ‘crepes.’ I use galette to designate the savory ones made of buckwheat, whereas I call the sweet dessert ones ‘crepes.’ Both our breakfast and our dinner today involve galettes. Not at all difficult to prepare at home.

Egg-Mushroom Galette/Crepe: 153 calories 6 g fat 2 g fiber 9 g protein 17 g carbs [11.3 g Complex] 39 mg Calcium NB: The food values given above are for the egg crepe and fruit only, not the optional beverages.  PB  This is yummy and very filling. The eggs are creamy, the mushrooms are earthy, and the crepe is nutty. 

1 galette/savory crepe   one 2-oz egg  1 oz mushrooms, chopped  1 Tbsp chives, chopped 1 tsp thyme generous dash of granulated garlic 1 oz raspberry OR strawberry  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Warm the crepe. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn eggs out on the crepe and fold the galette over the egg. Plate the fruit. Sip your beverages and have a very fine day.

Leek & Bacon Galettes: 260 calories 5.5 g fat 4.6 g fiber 10 g protein 37 g carbs 114 mg Calcium   PB  Joanne Harris writes in her French Market cookbook about buying these at a market stall in France. Now you can make them at home.  NB: It is easier/quicker if you prepare the galettes/crepes in advance.

This is really yummy!

2 buckwheat galettes/crepes   ½ cup Leek & Bacon Filling ** 2 oz fresh tomato, diced and seasoned with basil or thyme + salt

**Leek & Bacon Filling:  Makes 1½ cups  Excellent in galettes and mixed with eggs. 2 oz American streaky bacon, uncured 3 cups leeks, cleaned and sliced cross-ways 1 clove garlic, chopped ¼ c Gruyere 2 tsp mayonnaise Saute the bacon until it is almost crisp. Remove from the pan, blot, and slice cross-ways. Saute the leek and garlic in the pan with the bacon fat until the leeks are limp. Take off heat and immediately stir in the cheese and mayonnaise. Ready to use

Gently warm the galettes and place them on a baking sheet. Warm the Leek&Bacon filling and divide it between the crepes, spreading it on one half of each. Fold the crepes in half, then in half again, placing them on the baking sheet so that the filled part is upper-most [this prevents unfolding in the oven]. Cut and season the tomato. Warm the galettes/crepes thoroughly in the oven. Delicious!

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

1 two-oz egg1.5 two-oz eggs 
pear OR appleBasquaise Sauce
Yorkshire Pudding batterblueberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

5 oz cod filletchicken breast meat + zucchini + eggplant
fresh beetsbroccoli + bell peppers + carrots
carrotplain yogurt + brown rice
garbanzo beans tandoori sauce, purchased: 1/2 cup = 140 calories
Sparkling waterSparkling water

The Canaries

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. Simple way to lose weight and be healthier. Welcome to Breaking habits support who is now Following.

The Canary Islands lie off the NW shoulder of Africa, 71 miles out to sea. They were first settled in pre-history by unknown people, perhaps fisherman blown off course. The Romans, venturing beyond the Pillars of Hercules, arrived in the 1st century CE and found ruins built by previous settlers. They also found lots of ‘dogs of great size.’ Pliny said that the islands were thus named “Island of Dogs,” or “Canariae Insulae.” Berbers from Morocco called on the islands in 999 CE, but departed. When the Spaniards came in the 1400s, they found a native population living a stone-age life. Eventually the eight islands became the last port of call for Spanish ships headed across the Atlantic or down the coast of Africa. Columbus stopped there on September 6 before sailing West to ‘the Indies.’ Spanish sailors took as pets the little yellow birds that lived on the islands, calling them “canaries.” Back in Europe, the Canary Birds were bred for color and singing ability, and they became the status pet of the rich and famous. In the 1800s, the birds were a fad pet for the masses. Around 1913, John Scott Haldane proposed that small mammals or birds could detect deadly Carbon Monoxide gasses in the air of coal mines. The small animals would sicken or die when the air quality was degraded by undetectable toxic gasses, hence the ‘canary in the coal mine’ as an early-warning system. Today the islands are an autonomous region of Spain. Although the indigenous Guanche language is extinct, Silbo Gomero, a whistled communication method of the Island La Gomera, is being taught in some schools.

The Romans would have recognized the ingredients of our breakfast, and the dinner reflects the tastes of Morocco.

Roman Breakfast: 149 calories 3 g fat 3 g fiber 9 g protein 28 g carbs [21 g Complex Carbs] 35 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  Though my Roman Breakfast is not the morning meal, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1st century BCE. The meal is satisfying and flavorful. Try it.

1 Pan Muffin** OR 0.75 oz whole wheat bread 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz]   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]

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine.  HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

**PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium 1 cup Bob’s Red Mill 10-grain hot cereal mix  1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 1/3 cup sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake/pan muffin.  [use 4 Tbsp batter to bake in a muffin tin for Slow Days]

Moroccan Tuna: 278 calories 1.4 g fat 7 g fiber 34 g protein 20.4 g carbs  129 mg Calcium  PB GF  Moroccan spice blend can really add zest to a simple meal. 

4 oz tuna steak [frozen tuna steaks at the supermarket are good]  Moroccan spice blend  or ground cumin or mint 1/3 cup white beans, rinsed and drained   1 slice preserved lemon OR 1 slice fresh lemon per person: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro AND  ½ of a clementine

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. Section the clementine and plate it all as pleases your eye.

Tomatoes

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. Simple way to lose weight and be healthier.

80,000 years ago, there was a wild plant in Ecuador, Solanum pimpinellifolium, which produced red fruits the size of a cherry. Seeds spread by animals/people traveled south and north, to Peru and Mesoamerica. By 7,000 years BP [Before Present as geologists say], there was a larger tomato being cultivated in Mexico, where they entered the local cuisine. Post Conquest, the Spanish took tomatoes and other local food plants back to Spain. Not so fast! European botanists recognized them to be members of the Nightshade Family, which they equated with poison. Not only were people leery of tomatoes, there was even the legend that tomatoes were the ‘Forbidden Fruit’ of the Garden of Eden, and you sure don’t want to eat that! By the mid 1500s, tomatoes were being grown as a curiosity in Italy and in 1694, the tomato had arrived as a recipe in a cookbook. In September of 1820, a local promoter of good agriculture, Col. Robert Gibbon Johnson, let it be known that he would eat tomatoes, Solanum lycopersicum, from his garden in Salem County, New Jersey, USA. A throng of locals showed up to watch him sicken and keel over in agony. He didn’t die, of course, and people accepted the tomato as a new addition to their cooking. Is there a cuisine between Latitude 45N and 45S that does not use tomatoes? I think not. Although some people associate nightshades with arthritis, the tomato is GOOD for you — high in Vitamin C, Potassium, and the antioxidant lycopene. The United States is the largest producer of tomatoes in the world and ‘Better Boy’ is one of the most popular in home gardens, while other gardeners opt for heirloom varieties.

It was not difficult to choose today’s meals. These tomato dishes are so good to eat that I do hope you will try them. Whenever tomatoes are ripe in your area, eat some fresh.

Tomato-Curry ScrOmelette: 148 calories 8 g fat 3 g fiber 11 g protein 9.5 g carbs [8 g Complex] 78 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB 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] or lemon in hot water 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.

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

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

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add the tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich: 1 slice 70-calorie bread [such as Nature’s Own] ½-oz slice Swiss cheese from the deli ½ oz ham, 97% fat free

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

Finish Soup: 1 tsp ricotta or small-curd cottage cheese 1 tsp plain non-fat yogurt Puree the cooked soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

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

1 two-oz egg1 two-oz egg + mushrooms 
chives + thyme
1 buckwheat galette [savory crepe]
strawberry OR apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

4 oz tuna steak + Moroccan spice blend2 buckwheat galettes/savory crepes
white beans, canned leeks + bacon + garlic
preserved lemon OR fresh lemonGruyere cheese + mayonnaise
peas OR broccoli OR green beanscarrot + broccoli + cauliflower OR tomatoes
Sparkling waterSparkling water

The Bench on the Back Porch

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. Simple way to lose weight and be healthier.

In South-Central Pennsylvania, where my family originated, there is a traditional piece of furniture: a bench on the back porch. The fancier front porch faced the road or street in town. It might have comfortable rocking chairs on which to sit in the evening, watching the world go by and conversing. The more simple back porch was tucked into the ell of the house, facing the garden. Furniture there was more utilitarian and in my experience it included a wooden bench about 6′ long. The bench was painted and had been built by an earlier ancestor who had perhaps built the house. I like to imagine an ancestress, perhaps my great-grandmother Annie Ely Bertholet [1850-1919] or her mother-in-law Hannah Mattis Berthelot [1818-1853], coming out of her hot, dark kitchen in Oley on a summer day, to sit on the bench, with her back to the brick or stone wall of the house. Was she taking a coffee break? No, she would be pitting cherries in July and peaches in August, peeling apples in September. She would be shelling peas or stringing beans or shucking corn in season. Working, yes, but in a pleasant location where she could feel the breeze and enjoy the hummingbirds in the Trumpet Vine. My mother inherited the bench, using it to store cushions for the terrace furniture. And now the bench is mine. It lives inside and serves as a plant stand in the Sun Room during the winter. It is in retirement after many, many decades of service on the back porch.

The summertime ingredients for today’s meals can be shucked, pitted, peeled, and cut while sitting on the Bench.

Corn Scramble: 130 calories 7.6 g fat 1 g fiber 10 g protein 6 g carbs 44 mg Calcium   PB GF  If you enjoyed corn on the cob for dinner previously, and cut off some of the kernels, then that’s what goes into the eggs. What a fine late summer meal!

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.  2 Tbsp/ ½ oz cooked corn kernels 1 Tbsp chives    1 oz peach   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Put the corn and snipped chives into a non-stick pan spritzed with cooking spray for long enough to heat them. Whisk the eggs with salt and pepper then pour over the corn and scramble to your liking. Plate with the peach. If possible, enjoy your breakfast on the porch.

Minestrone Soup:  1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium  ½ cup = 73 calories 1.5 g fat 2.6 g fiber 4 g protein 14 g carbs 43 mg Calcium PB  GF [if you use GF pasta] This recipe can be doubled easily, and it is a fine dinner soup for a hot Summer day. Prepare it in the cool of the morning so it can be served in the evening.   

1 tsp olive oil
1 cup onion, chopped
2/3 cup carrot, chopped 
½ cup celery, chopped
2 cloves garlic, chopped 
3 slices pepperoni, chopped 
Prepare these ingredients as described, and put into a sauce pan together.
Cook over medium heat until onions begin to wilt. 
½ cup sweet potato, cubed
½ cup zucchini, diced 
½ cup mushrooms, chopped
2 cups crushed tomatoes 
¾ cup small white beans, canned
lots of sage and rosemary, chopped
1 cup water 
2 cups chicken broth/stock
Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes



NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated 
salt and pepper to taste
Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

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

1 two-oz egg + 10%-fat cream1.5 two-oz eggs 
yellow curry powder + cooked brown riceyellow curry powder
smoked haddockfresh tomatoes
asparagus + nutmegstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

sole or perch fillets + scallionsolive oil + onion + garlic +canned whole tomatoes
96% fat-free ham, sliced at delicarrot + thyme + low-salt chicken/vegetable stock
70-calorie whole-grain bread1 slice 70-calorie whole-grain bread + Swiss cheese
Worcestershire sauce + carrots + beets 97% fat-free ham + ricotta + plain non-fat yogurt
Sparkling waterSparkling water

Cuvier

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. Simple way to lose weight and be healthier. Welcome to betterweightloss29 who is now Following.

In 1800, the field of ‘science’ was fairly new. One had a day job and dabbled in natural science. Ben Franklin and the Comte de Buffon in the 1700s were such men. Georges Cuvier broke the mold. His work as a naturalist earned him a professorship at the Musée National d’Histoire Naturelle, during the French Revolution. He maintained the post during Napoleon’s reign and into the Empire. In that time, he became the most knowledgeable person in the Western world in the field of vertebrate paleontology. Paleontology was a new field too. Since it is the study of fossils, that assumes that fossils are the ‘preserved remains of ancient life’ as my textbooks used to say. This was not everyone’s assumption. Many people of that time thought that ‘fossils’, such as shells, were mere designs in rock to confuse the unwary and unwise. Further, the idea that entire species of animals had lived and become extinct was considered to be anti-religion. Yet Cuvier made a career of studying and identifying fossil bones and promoting the idea of extinction as scientific fact. Continuing the work of Hutton and Smith [correlation], Cuvier studied the layers of rock that rimmed the Paris Basin. He concluded that the area had once been a warm shallow sea, and that the rock strata changed over time — in direct opposition to prevailing thought. So well-known and widely-published was his work [Cuvier would work on 9 projects at the same time] that scientists from all over would send him fossils to identify. It was said that he could name the original animal from seeing one bone or one tooth. The only time he was stumped was by the first dinosaur fossil — no one had ever seen that before! Then next time you visit a natural history museum, think about Cuvier’s contributions to our knowledge of the ancient world.

During his hours of study in the Paris Basin, perhaps Cuvier packed a lunch of cheeses and sausage meat. Those are the core of our breakfast. Even though he was a student of bones, he had used fossil shells to help him to correlate the layers of rock across the Paris Basin. Our dinner can be served in clam shells on his birthday, August 23. Cuvier was a ‘catastrophist‘ and his way of eating was a catastrophe. Very slim as a young adult, he became very fat at maturity. We can admire his scientific intelligence but not his nutritional choices.

Charcuterie Bake: 137 calories 10 g fat 1 g fiber 11.4 g protein 8 g carbs [6.6 g Complex] 37 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beveragesGF  One Sunday, we invited friends over for what we call a “French Lunch” – bread, sausage, cheese, fruit, wine, and good fellowship. Dear Husband thought, “I know what breakfast will be.” And he was correct: left-overs reborn as breakfast.

One 2-oz egg ½ oz chorizo sausage ½ Tbsp chevre cheese, the creamy type ¼ tsp Dijon mustard herbes de Province 1½ oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at 350 degrees F. Cut the sausage into a small dice, then cream it together with the goat cheese, mustard, and herbes. Spritz an oven-proof ramekin/dish with olive oil or non-stick spray. Whisk the egg with the sausage mixture and pour into the dish. Bake for 12-15 minutes while you pour the beverages and slice the pear. As simple as the meal which preceeded it.

Stuffed Clams:  262 calories 7.5 g fat 5 g fiber 28 g protein 34 g carbs 423 mg Calcium  PB GF– if using GF bread crumbs  If you served stuffed clams to guests, they would not consider themselves to be ill-used. The inspiration for this dish was a meal at the Georgetown Inn, Georgetown, PEI, Canada.

1 oz red bell pepper, slicedIn a small pan, cook the pepper in a small amount of water. Reserve water.
2½ oz [½ medium] tomato
1½ purchased turkey meatballs
Chop the pepper, dice the tomato, dice the meatballs.
4 oz asparagus OR
2½ oz broccoli florets OR
 2½ oz carrots
Choose your vegetable and prep it for cooking. Add water to the pan in which you cooked the red pepper, then put in the prepped vegetable.
½ c [2 oz] clams, diced
½ slice 70-cal bread, diced
1½ Tbsp plain non-fat yogurt  garlic powder, thyme, salt, pepper
Combine these with the chopped pepper/tomato/meatballs, and gently stir to combine.
2 oz carrotsHeap into two [2] large, clean, empty clam shells or oven-proof dishes which have been lightly sprayed with cooking oil. Bake 10 mins at 350F while you cook the vegetables.
½ Tbsp Parmesan cheese
Sprinkle cheese on the stuffed clams in the last minutes of baking.
Plate with the vegetables.

Coco

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. Simple way to lose weight and be healthier.

Gabrielle Chanel was born on August 19 in 1883. Her father placed her in a church orphanage at age 12, where the nuns taught her to sew. There the young girl was impressed with the plain lines of the Romanesque architecture and the ornate fabrics in the garb of the priests. On her own at age 19, Gabrielle became a hat-maker, with cabaret singing as a side hustle. Audience members called her “Coco” after a song she sang frequently. Using money from her polo-player boy friend, Coco opened a hat shop in Paris in 1910. In her hands, hats were stripped of feathers and bows, looking more mannish and very modern. The shop was such a success that she was able to pay back all the loaned money — Coco was fiercely independent in everything she did. A dress shop followed, and her styles became le dernier cri for modern Parisiennes. Over the decades, Coco Chanel became a major force in fashion, an influencer and style mavin. Chanel’s hallmarks were fluid fabrics such as jersey; the sailor shirt; pants for women!; knitted twin sets; the signature suit with the boxy jacket; and the little black dress with pearls. Fashion was never the same once Coco began changing the rules. Elegant, ground-breaking, stylish, comfortable clothes…what more does one want? Well, then there was WW2… Was Coco Chanel a Nazi collaborator? So it seems. Do with that as you will.

Coco makes me think of cocoa, so I’ll give you some beverages that contain cocoa yet make it possible to maintain Chanel’s slim profile. The dinner is also slimming and elegant.

Mocha Cafe au Lait: 65 calories  4 g fat 1 g fiber 4.4 g protein 10 g carbs [1.5 g Complex] 168 mg Calcium  PB GF  High in Calcium, this has 4.5x the protein and 5x the Calcium for only 10 calories more than Black-ish coffee. Some might call this a mocha latte, since it is made with regular coffee instead of espresso. So what.

½ cup cocoa milk [½ cup skim or whole** milk + 1½ teaspoons unsweetened cocoa powder] ½ cup hot black coffee ½ level teaspoon sugar

**values when using whole milk: 87 calories 4 g fat 0.5 g fiber 4 g protein 9.4 g carbs 140 mg Calcium

The night before, put the milk and cocoa powder in a jar with a tight lid. Shake it well, then put in the refrigerator over-night. TIP: It is necessary to combine the cocoa powder and milk hours before, since they do not readily mix. Next morning, shake the coffee-milk well, and warm it in the microwave or in a hot water bath on the stove. Pour the coffee into a large [one cup+] cup or mug. Pour in the warm cocoa milk and sugar. Use a frother to whip up the milk and coffee. Elegant.

Cocoa-Banana Smoothie: 250 calories  4 g fat 6 g fiber 14 g protein 44 g carbs 405 mg Calcium  PB GF  If you were in a hurry, this makes a complete breakfast meal. Lots of protein to keep you going. Lucious and chocolatey. Or, this could be a lunch on a Slow Day.

1 cups fat-free milk ¼ cup/ 2 oz regular tofu OR 2 Tbsp/1 oz part-skim ricotta 2.5 oz banana 2 Tbsp cocoa powder 1.5 deglet noor dates, minced 4 ice cubes grated nutmeg

Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Grapefruit-Avocado Salad: 289 calories 20 g fat 6.4 g fiber 18 g protein 15 g carbs [14.5 g Complex] 75.5 mg Calcium   PB GF  This is delicious, nutritious, and satisfying. Real food. Good food.

1 two-oz egg, hard-boiled 2½ oz avocado [this was half an avocado], sliced in 4 pieces 4 sections of pink grapfruit 1¾ cups lettuce, sliced/shredded 1 oz cooked chicken breast [you could substitute 4 shrimp for a meatless meal] ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado. 

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

1 two-oz egg1.5 two-oz eggs 
chorizo + creamy chevrecooked corn kernels
Mustard + herbes de Provencechives
peach
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Clam meat, fresh, frozen or canned + Parmesan cheeseolive oil + zucchini + pepperoni
Tomato + red bell pepper + Garlic powder carrot + celery + small pasta + onion
½ slice 70-calorie whole grain bread + thyme crushed tomatoes + mushrooms + garlic
Purchased Turkey meatballs + Plain, non-fat yogurtsmall white beans + sweet potato + Parmesan
Sparkling waterSparkling water

T.E. Lawrence

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. Simple way to lose weight and be healthier. Welcome to Blox Food who is now Following.

Thomas Edward Lawrence was born on August 16, 1888, offspring of a nobleman and the family governess. His parents and siblings, moved to Oxford where Ned was schooled. He loved history and on a study-abroad in Syria, Lawrence hiked 1000 miles to examine Crusader Castles, about which he wrote a book in 1910. Along the way, he learned Arabic and immersed himself in the culture. Ned put his archeology knowledge to use on a dig in Syria, 1910-1914. Wishing to help the war effort, Lawrence was posted to Cairo. He was the liaison between the English army and the Arab rebels who were fighting to overthrow the Ottoman Turks. Lawrence made a name for himself with the daring, unsanctioned, and successful strike against the Turks in the capture of Akaba. While flush with his successes, Ned Lawrence was disturbed by the knowledge that his Arab allies and friends were fighting to free the land from foreign rulers, while his English commanders were fighting the Turks so that Britain could expand its Empire. In 1926, his wartime autobiography, Seven Pillars of Wisdom, was published. Later in life, Lawrence refused a knighthood because the British would not consider an Arab State. He was made famous by journalist Lowell Thomas in the 1920s and the 1962 film Lawrence of Arabia, where he was portrayed by 6′ 4″ Peter O’Toole.

Lawrence was a little man, only 5′ 5″, slim and fit. On a Fast Day, we eat little meals so you can remain slim and fit. Since Lawrence was not following the army’s playbook, we will enjoy an ‘improper’ breakfast. The dinner would have hit the spot with his Syrian-Arab allies.

Improper English:  148 calories 2 g fat 5 g fiber 11.4 g protein 37.6 g carb 24.5 mg Calcium NB: the food values shown are for the plated foods only and do not include the optional beverages.  PB GF – if using GF bread or eliminating the bread. A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs, cold toast, and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

¼ cup baked beans one oz 3%-fat ham ½ of a 2.5” diameter tomato 1 oz mushrooms 1 oz apple or a few grapes  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]

Cut the tomato around its equator and put one half away for another use. Salt the tomato and put under the broiler until it softens. Cook the ham and mushrooms in the same pan to heat through. Warm the beans – perhaps in the microwave. Toast the bread and brew the optional hot beverage. Pour the optional smoothie and plate everything. Cheerio!

Felafel with Red/Green Salad: 287 calories 14.5 g fat 9 g fiber 11.6 g protein 29 g carbs 113 mg Calcium  PB GF  Looks great, tastes great, SO healthy. Win-win-win.

5 felafel patties   1 cup baby spinach leaves ½ cup red cabbage slaw** ¼ c pickled beets, sliced or cubed ½ hard-boiled egg, chopped 1 tsp olive oil + 1 tsp lemon juice

**Red Cabbage Slaw makes 2 cups, serves 3-4

2 c. thinly sliced red cabbage 1 Tbsp finely chopped red onionPrepare and set aside.
1 Tbsp plain yogurt, drained1 ½ tsp apple cider vinegar1 tsp sugar or maple syruppinch dried dillpinch celery seed2 pinches Kosher saltfreshly ground pepper Drain 3 Tbsp plain nofat yogurt through paper toweling for 15 minutes. Measure 1 Tbsp into a large bowl, then whisk in these ingredients.
Add the cabbage and red onion and toss to combine.
Serve immediately or refrigerate until serving.

Thaw the felafel patties and warm them. If unbaked, heat them in a 400 F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the lemon juice and oil, then toss the salad vegetables in the dressing. Top with the felafel and the chopped egg. Quick and easy.