recipes for 5:2 Intermittent Fasting

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

Ape-Man & Monkey Trial

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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 strategyninja2023 who is now Following.

In 1859, Charles Darwin published the book that was to change science forever, yet ruin his life: On the Origin of Species. It stated that plant and animal life were not static since the start of time, but changed bit by bit over time evolving into new forms of life. In 1871, he followed it up with The Descent of Man, saying that humans are animals just like any other, and that they too evolved — from a non-human ancestor. Cue the torches and pitchforks! Critics said, “Where is the proof? Where are the fossil remains of an ‘ape-man?” In 1856, fossils were found in the Neander River Valley of Germany that looked human — sort of — except they clearly had an ‘ape-like’ jaw and teeth. This was dubbed the Neanderthal [‘thal’ = ‘valley’ in German] Man. Was this the ‘missing link’ between apes and humans?? The issue was hotly debated for decades. On July 10, 1925, in Dayton, Tennessee, John T. Scopes was put on trial for teaching evolution to his high school biology class. [Evolution was an approved part of the state curriculum, although the Butler Act forbad it.] A committee of town leaders had decided that the way to put Dayton on the map would be to stage a ‘show trial’ based on the hot-button issue of evolution. They were right. Media swarmed to the trial, due especially to the participation of two high profile lawyers: William Jennings Bryan for the prosecution and Clarence Darrow for the defense. The two former allies were poles apart on religion, and the highlight of the trial was when Darrow put Bryan on the witness stand, producing a confused set of answers about events from the Book of Genesis. The trial was famously [mis]represented on stage in Lawrence and Lee’s 1955 Inherit the Wind, made into a movie in 1960 [the clip of Darrow on the stand is from the film — not court transcripts]. The guilty verdict against Scopes, subsequently set aside by acquittal, did not end the controversy of creationism vs. evolution. In 2005, a case in Dover, Pennsylvania took on the constitutionality of teaching creationism. Evolution won. On July 11, 1997, German scientists used DNA to analyze the Neanderthal genome — a major step in determining the relationship between them and us. Results showed that Neanderthals were humans, Homo neanderthalensis, but not ancestors of modern humans, Homo sapiens. Analysis of Homo sapiens DNA, shows that most people of non-African origin carry some genetic material from Neanderthals. The study of the past, through archeology, paleo-biology, and geology, has much to teach us about human evolution. The Bible has much to teach us about religious evolution.

Our meals today are from the Eastern-Central part of the US, where the Monkey Trial was held. The foods are traditional and familiar, just the way the people liked it. William Jennings Bryan died of a heart attack five days after the conclusion of the trial — some say it was from over-eating at a turkey dinner.

Scrapple Scramble: 168 calories 14 g fat 2 g fiber 11.4 g protein 9.4 g carbs 64.6 mg Calcium  NB: Food values shown are for the ScrOmelette only, and do not include the optional beverages. PB GF – scrapple is supposed to be made with cornmeal and buckwheat flour, not wheat flour. Check the label.  This is a great way to use any left-over scrapple, in case you cooked too much earlier in the week.

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 oz scrapple, cooked, diced 2 Tbsp scallion or chives, sliced thinly 1.5 oz strawberries   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]

Dice the scrapple and slice the scallion. Spray a non-stick pan with cooking spray and cook the scrapple and scallion until they are warm. Whisk the eggs with salt and pepper and pour over the ingredients in the pan. Scramble to your liking. Plate with the strawberries and enjoy your beverage of choice. This is a real taste of South-Eastern Pennsylvania!

Turkey Dinner: One of the great American meals is “Turkey with all the trimmings.” This could be found at a country restaurant [often with white or yellowish gravy] or at the holiday table. What if you ate ‘some of everything’ as one commonly does? I’m not going to tell you what to eat, but I will provide you with some calorie counts for common foods:

4 oz turkey breast, roasted, skinless 153 calories
½ cup green beans21 calories
½ cup breadcrumb stuffing176 calories
½ cup peas62 calories
1/2 cup mashed potatoes118 calories
2 Tbsp cranberry sauce55 calories
4 Tbsp gravy32 calories
pumpkin pie, 1/8th of a 9” pie316 calories

Loyalists

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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.

When the American colonists rebelled against the British in 1776, not everyone was on board. The Torys were Americans with British sympathies who hoped the war would go their way. When it didn’t, they were in a pickle. The most prudent thing a family could do was to leave town before the town drove them out. Or worse. Now they called themselves Loyalists and they departed for other British colonies or returned to England. In New England, most of them went to Canada: Quebec, New Brunswick, Nova Scotia, and Prince Edward Island — often bringing their enslaved people with them. Those farthest away from the border lost everything except what they could carry. In far eastern Maine, Loyalists moved entire houses across the bay and set them up in Saint Andrews, New Brunswick. Two infamous Loyalists were Benedict Arnold and his wife. They removed to Campobello Island, NB, where they were told they would be feted. Arnold’s wife, socialite Peggy Shippen, hated provincial life, so they moved to England where they were scorned as traitors. Most of the Loyalists were honored in Canada and welcomed as new citizens — except for the 3000 Black Loyalists, who were promised freedom from enslavement and their own land to farm. That did not materialize, and the first ‘race riot’ in Canada was near Shelburne, Nova Scotia, where White locals tried to wipe out the Black settlers. Loyalists added to the culture. Houses with gambrel roofs were introduced from America, along with the “Federal” style of architecture. The great numbers of settlers lead to the division of Nova Scotia into two provinces — the other being New Brunswick. St John, NB became a city due to the Loyalist influx. In the Louise Penny books, the fictional town of Three Pines was settled by Loyalists in the late 1700s. New Brunswick, Canada celebrates Loyalist Day on May 18th every year.

Architecture wasn’t the only thing the Loyalists brought to a new land. Recipes from New England would have come too. Red Flannel Hash, baked beans, brown bread, Johnny Cakes — welcome foods anywhere they appear. But life in the Maritimes meant rubbing elbows with the French Acadians, and eating mussels [moules] might have rubbed off on the arriving settlers. Mussels are certainly popular there today.

Red Flannel Egg: 135 calories 5 g fat 2.5 g fiber 9 g protein 12 g carbs 48.5mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Red Flannel Hash is a fine old New England dinner recipe. Here, for breakfast, we add an egg for more flavor and nutrition.  HINT: Serves 1 [one]

2 cups cooked beets, diced ½ c onion, diced ½ oz ham, diced two 2-oz eggs 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]

Cook the ham and onion in a frying pan until ham is well-warmed. Remove the ham and dice it. Put beets in the pan with onion, and continue to cook until well warmed. In another pan, fry the egg. Plate the cooked vegetables, top with the egg, and serve with assurance. Very nice.

Moules Frites: 270 calories 5.5 g fat 2.5 g fiber 24.4 g protein 23 g carbs 110 mg Calcium PB GF In Belgium and France, folks are ga-ga over moules frites, and now it is possible to enjoy them on a Fast Day. HINT: This serves two [2], so invite a friend.

Here is the in-shell presentation
Here is the shell-less presentation

22 blue mussels in their shells, rinsed 3 Tbsp white wine ¼ c. whole milk 4 oz sweet potato 3 oz broccoli florets

Peel potato and cut into square batons, about 1/4” on a side. Spread on a baking sheet and spray with cooking spray. Bake at 400F for 10 minutes and take out of oven. Put mussels in a large pot, adding wine and ¼ cup water. Cover and cook at a boil 10 minutes, until shells are fully open and mussels look plump not stringy. Check potatoes for doneness. Salt generously. Put back in oven for 5-8 minutes if not fully cooked. Strain mussels and their liquid through a sieve, not a collander.** Put mussel liquid back into the pan and cook down to ½ cup. Add milk and simmer until thicker and reduced to 1/2 cup. Cook the broccoli to desired doneness. Divide mussels between serving bowls, pour the cream sauce over them, then top with frites and broccoli. **If you don’t want to deal with mussel shells on your plate, remove the cooked mussel meat from the shells, discard shells, and add the meat to the finished sauce.

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

1 two-oz egg 1 two-oz egg  + 1%-fat milk
low-fat ricotta cheese1 oz kippered herring +dry mustard
raspberries or apple or grapeswhite whole wheat flour + high gluten flour
Cheddar cheesepear
optional smoothieoptional smoothie
optional hot beverage optional hot beverage

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

5 0z tuna canned in water + celery Finnen haddie [smoked haddock]
hard-boiled egg + 3 hot dog bunscabbage +/or kale + nutmeg
2%-fat cottage cheese + onionBechamel sauce, no cheese 
corn on the cob + 4-bean saladBrie or Camembert cheese
Sparkling waterSparkling water

Religions: Salvation Army

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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.

William Booth was born on 10 April, 1829 in Nottinghamshire, England. His life would have many twists and turns, and along the way he would revolutionize outreach to the poor. When he was a child, Booth’s parents were wealthy, then their finances collapsed. William was apprenticed at age 12 to a pawnbroker. His family were not religious but when he was 15 years old, Booth attended a church service and was moved to dedicate his life to God. A friend encouraged him to become a Methodist, and the two became lay preachers to the poorest people of Nottingham. Economics drove William to London and employment with a pawnbroker. This positioned him in the poorer part of the city where he saw first-hand the desperation of abject poverty. At that time, people were actively working to ‘reform’ the Anglican Church, from changing the internal organization to moving from comfortable tradition to a moral imperative of social outreach. Booth was eager to preach to the poor and to bring them to a happier state, both spiritually and physically. In the streets and bar-rooms, he preached salvation. By 1852, Booth had married Catherine Mumford and joined a reformed branch of the Methodists. Chafing at the restrictions he felt within that group, he and his wife formed their own organization: The Christian Revival Society. Charity workers were looked down upon by high society and often rejected by their very target audience. But Booth soldiered on, believing that he was part of an army fighting sin. In that vein, he changed the name of the group to the Salvation Army. He dressed his workers in quasi-military uniforms and hit the streets with musical instruments and hymn singing. And it worked — the Salvation Army grew in popularity and their outreach multiplied. Booth traveled to 58 countries to evangelize. The Army is a church, “an evangelical part of the universal Christian Church with its own distinctive governance and practices.” The goal is to meet the physical needs of people with “soap and soup” with the hope of leading them to salvation. General Booth was so known and respected that in 1902, he was invited to the coronation of King Edward VII. When Booth died in 1912, Queen Mary attended his funeral and Vachel Lindsay composed General Booth Enters Into Heaven. The Salvation Army appears in plays such as Major Barbara by G. B. Shaw and Guys and Dolls by Frank Loesser [renamed ‘Save-a-Soul Mission’] and on street corners in cities at Christmas-time, ringing bells and collecting money to support their world-wide net of social outreach.

When the goals and aims of the Salvation Army were exported to other countries, the first location on the Continent was France. One nation that really embraced the organization was the United States. Our meals today represent those two countries.

Cajun Bake: 128 calories 5 g fat 2.5 g fiber 8.6 g protein 13 g carbs 78 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Green peppers, onions, and celery are three key ingredients in Cajun cooking, so naturally they find their way into this breakfast. A ‘Cajun’ is someone from Louisiana who is descended from the French ‘Acadians’ of Canada. They were deported from Canada by the English in the 1700s.

1 two-oz egg 2 Tbsp green pepper [¾ oz], chopped 2 Tbsp celery, chopped 2 Tbsp onion, chopped 2 pinches Cajun Seasoning   dash of Tabasco   1 Tbsp reduced-fat cottage cheese, drained 2 oz pear  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] or lemon in hot water

Drain the cottage cheese overnight to remove excess liquid. Chop the pepper, celery, and onion and cook them in a little water until they are softened. This can be done in the microwave or on the cooktop. Drain the vegetables and put them in an oven-proof dish that has been spritzed with non-stick spray. Whisk the egg with the cottage cheese and Cajun Seasoning, and pour into the ramekin. Bake at 350 degrees F. 12-15 minutes. Prepare beverages of your choice and plate the melon. Pass the Tabasco if you like extra heat.

Moules Gratinees:  268 calories 14 g fat 3 g fiber 19 g protein 35 g carbs 168.5 mg Calcium   PB GF – if using GF crackers  This is a spin-off of a dish we enjoyed in Brittany: they used local scallops but mussels work wonderfully. There are those who opine that you never combine cheese with seafood but they are WRONG. HINT: This recipe serves two [2].

10 0z [25] mussels ½ cup Bechamel Sauce with cheese  1 oz grated Cheddar cheese 1 Tbsp white parts of scallion + 1 Tbsp green parts of scallion   per serving: 2 oz broccoli + 2 Triscuit crackers or GF crackers of your choice

Cook the mussels in a little bit of water until the shells open. Remove from shells. In a sauce pan, put the Bechamel, the cheese, scallions. Cook gently until warmed through and the cheese is melted. Add the mussels and pour into oven-proof dishes such as ramekins or porcelain ‘shells’ or genuine shells, such as surf clam or scallop. Bake until bubbly and starting to brown. Plate with the broccoli and crackers for a really good meal.

Saint Giles

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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.

 Αἰγίδιος was born in Greece, part of the Eastern Roman Empire, around 650 CE. His life may or may not have occurred, but his story is a good one. He joined the church as a young man and, according to the legend, he sought the life of a simple hermit. This was not possible for him in Greece, so he moved to Marseille, a former Greek port in Provence [France], then a part of the Frankish Empire. There his name turned into Giles/Gilles. Going farther from civilization, he lived in seclusion near what is now St-Gilles near the Rhone Estuary. He ate locally foraged foods and the milk of his friend, a doe [often referred to as a hind]. When the hind was pursued by the local headman [called Wamba in the legend] and his hunters, she ran to the safety of Giles’ hermitage. An arrow shot at the deer, struck Giles in the knee [and/or hand]. The headman met Giles and was so impressed by his patience and humility that he gave Giles land on which to build a monastery. The arrow wound left Giles with a limp, making him a Patron of the differently-abled. A chapel was built in the 7th century, but was not named for St. Giles until the 900s. It can be seen today with its 12th century exterior, although the interior was remodelled often. The saint is said to be buried in the crypt, although other churches claim that honor too. Giles became a popular saint after his death around 710 CE. He is considered to be one of the Holy Helpers, and his story is an excellent example of living gently with nature.

For his supposed Greek origin, a breakfast with cheese — in honor of the milk of the hind. For dinner, a meal without meat, befitting a Christian vegetarian like Giles. You can eat like a saint on his Feast Day, September 1st.

Greek ScrOmelette: 152 calories 9 g fat 0.6 g fiber 12.6 g protein 4 g carbs [3 g Complex] 88.5 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Feta cheese is such a lovely ingredient — we should use it more often.

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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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week.  0.37 = 3/8 oz feta cheese, reduced fat 1 Tbsp tomato puree [not tomato paste] large pinch of cinnamon + of oregano 1 Tbsp pomegranate seeds –OR– 1¼ oz applesauce sprinkled with cinnamon -OR- 1¼ 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]

Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. OR Whisk the eggs and pour into the pan. As soon as the bottom of the eggs sets, spread the cheesse-tomato-seasonings on top of the egg. Scramble or cook as an omelette. Prepare the beverages and spoon out the pomegranate/apple for a real taste of Greece.

Galettes w/ Mediterranean Vegetables: 266 calories 7.6 g fat 6.5 g fiber 16 g protein 35 g carbs 282 mg Calcium  PB  This simple meal comes together in no time flat. [It does help if your have previously prepared galettes and Mediteranean Vegetables on hand, so keep some handy in the freezer.]

2 buckwheat galettes 1 cup Mediterranean Vegetables with chickpeas 1 oz mozzarella

Gently warm the galettes on a griddle. Warm the Vegetables in a sauce pan, then stir in the mozzarella, and heat briefly. Divide between the galettes and dinner is served.

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

1.5 two-oz eggs + pear1.5 two-oz eggs 
scallion + mushrooms reduced-fat ricotta
plain, low-fat yogurtapplesauce or apple
paprika + marjoramfreshest herbs possible
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cooked brown rice + 1 two-oz egg 1 pound zucchini + paprika + dill weed
avocado + soy sauce + rice vinegar cooked chicken + Parmesan cheese
cucumber or zucchini + smoked salmonolive oil + onion + garlic
grilled beef or chicken1/2 cup cooked brown rice
Sparkling waterSparkling water

Dog Days End

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How this Fast Diet Lifestyleworks: 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.

What are the ‘Dog Days’? From late July to early August, newspapers love to show photos of dogs lying in the sun with their tongues lolling out, under the caption of “The Dog Days of Summer.” But the Dog Days have nothing to do with your dog. Rather, it is an astronomical reference from the ancient Romans. The winter constellation Orion the Hunter is accompanied in the sky by his two dogs

The principal star in the Big Dog/ Canis Major is Sirius, the brightest star in our sky after the Sun. From July into August, Sirius is seen in the sky next to the Sun at dawn and at dusk. Since that was also a very hot time in the Italian summer, the Romans surmised that the bright star Sirius was augmenting the Sun’s power, thus making the Earth hotter. And so they called those hottest days The Dog Days. Nothing to do with real dogs, everything to do with seeing the Dog Star in the sky. And, of course, the light from Sirius does not make the Earth warmer — the Sun does the job just fine. NB: never leave Fido in the car in the Summer.

For the hot days of Summer, some easy to prepare yet delicious meals. Lots of places around the world are experiencing extra hot weather this Summer, and Winters are warmer too. The climate is changing and not for the better. The Earth changes all the time, we just don’t have to make it worse.

Fish Taco ScrOmelette: 151 calories 8 g fat 1 g fiber 13.4 g protein 5.5 g carbs 59.4 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Got some left-over fish and cabbage from your dinner tacos? Add ’em to the eggs for breakfast. Dear Husband was leery – too unusual — but he liked them!

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   0.6 oz cod, cooked 1 oz cabbage, shredded salsa verde a few leaves of arugula, chopped pinch cumin 1 oz 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]

Mash/flake the cod and stir it into the cabbage and arugula. Douse with a few shakes of salsa verde, sprinkle with a pinch of cumin. Spritz a saute pan with non-stick spray and heat it. Put the fish/vegetables into the hot saute pan to cook, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Portion the applesauce and prepare the optional beverages. All set for unusual things to come your way.

Pizza with Vegetable Topping:  300 calories 13 g fat 4 g fiber 14 g protein 19 g carbs 269 mg Calcium  PB  Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. NB: BE CAREFUL about the calorie and fat content when shopping! I get 8″ whole wheat “fajita-style” tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get 6″ yellow corn tortillas. Each of those has 65 cal and each person gets TWO and ONE HALF pizzas.

1 whole wheat/grain tortilla at 170-cal [per person]  1 oz mozzerella, grated 1-2 Tbsp tomato puree  HINT: buy a can of puree and freeze in small portions  ½ oz mushrooms, chopped or sliced 1 ½ oz red pepper, cooked and chopped 1 oz spinach, steamed, squeezed and chopped 1 Tbsp red onion, chopped

Set the oven at 400F. Place the tortilla on an ungreased baking sheet. Put 1 dollop of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins.

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

Felafel patties1.5 two-oz eggs  + pear
pineapple or cantaloupeturkey breast meat, cooked
greek yogurtcapers + shallot
mint leaveslower-fat cottage cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

fresh tomato + garlic +onionturkey breast meat + cooked brown rice
bell pepper + cucumbershallot + olive oil + lemon juice
red wine vinegar + olive oilcapers + fresh tomato + garlic powder
tomato juice + shrimp + croutonswhite wine + chicken stock
Sparkling waterSparkling water

The Cat

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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.

Felines have been around for a long time. The ancestors of modern cats appeared in the Oligocene epoch and spread to all continents except Australia and Antarctica. Those cats developed into two groups: saber-toothed cats and conical-toothed cats. The saber-toothed cats died out along with their megafauna prey, while the other cats evolved into the wide array of animals we see today. Modern cats are members of Order Felidae and fall into two groups: Pantherinae [Big Cats which roar] and Felinae [Cheetahs and small cats which purr]. All are predators which fill an important niche in the food web by culling weaker members of the prey species and keeping their populations in check. Between 4000 and 7000 years ago, the Egyptians domesticated cats. Then they worshiped them in the form of the god Bast/Bastet, a female deity who can nurture and avenge. Around the world, as agrarian cultures increased, cats were revered for their ability to curb the rodent population. The pre-Incas had Ai-Apaec, with cat-like fangs. Chinese farmers made offerings to Li Shou to protect their crops from rodents. Ovinnik had to be placated on farms in old Poland, lest he burn down your barn. Pogumkp is a First Nations cat figure who protects the family. Hecate in Greece became a cat to escape danger. Because she was associated with spell-casting and magic, cats fell under suspicion. In the Middle Ages, cats were both useful and feared in a supposed link to witches. Kipling’s The Cat That Walks By Himself is a clever origin story of the cat’s personality. Poe’s The Black Cat is a sinister tale of madness and revenge. Dear Husband and I have been lucky in our Feline Companions. For 49 years our lives have been enriched by the affection, antics, and — dare I say it? — devotion of our dear cats. We have had dogs, but cats are our favourites. They have all been named after Tolkien characters: Gandalf, Merry & Pippin, Gimli, Tom Bombadil & Frodo, and Samwise. Intelligent, wise, affectionate, they are delightful examples of Felis catus.

Our cat likes egg mixed with milk, so our breakfast will combine those flavors in a way that is pleasing to the cat’s People. And do cats love tuna? Oh yes! Dinner contains tuna, providing an opportunity for the resident cat to lick the can. If you wish to have a cat in your life, find a friend who’s cat has kittens or go to the local cat/animal rescue group. Please do not get a ‘designer cat’ or one from a breeder. Please do not encourage the international trade in exotic cats or their by-products. Please get your animals spayed or neutered — they are better companions that way. August 8 is International Cat Day.

Buttermilk Baked Eggs: 163 calories 9 g fat 7 g fiber 9.5 g protein 14 g. carb [6.5 g Complex] 82 mg Calcium  NB: The food values shown are for the plated items, not for the optional beverages.  This recipe is from Marion Cunningham’s The Breakfast Book, all I added were the sides. Great book full of good recipes. 

1 slice 70-cal whole-grain bread one 2-oz egg 2 Tbsp buttermilk herbs to taste 2 oz mixed berries, fresh or thawed OR 4 oz strawberries   OR 2 oz pear 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] or lemon in hot water

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for recipes that call for fresh bread crumbs. Toast the bread lightly.  HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile prepare the fruit and the optional beverages. You have a terrific breakfast!

Feta-Tuna-Bean Salad: 306 calories 14.6 g fat 5 g fiber 19 g protein 24 g carbs [23 g Complex] 230 mg Calcium  PB GF This salad has a lot going for it. Perfect for a hot summer evening.

1 oz canned tuna, drained ¼ cup canned white beans, drained and rinsed 1 oz feta cheese, crumbled 2 oz tomatoes, cubed 1½ oz red bell pepper, cut as large dice  2 pitted ripe olives, sliced  ½ hardboiled egg, chopped 1½ cups baby greens 1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Provence + pinch garlic powder

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

Beatrix Potter

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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.

July 28, 1862, was the birthdate of one of my favorite authors: [Helen] Beatrix Potter. Her family had been made wealthy from the calico trade in the early 1800s, and they lived in London. Beatrix and her brother were schooled at home, allowing her to develop a keen interest in nature and in drawing. Summers were spent away from London, first in Scotland, then in the Lake District. Potter’s eye for detail lead her to study fungi. She became a technical illustrator and wrote a scientific paper on the reproduction of mushrooms. As a young woman, Beatrix sold pictures for greeting cards and also wrote illustrated letters to the children of friends. One of those stories, telling the misadventures of a young rabbit, was self-published in 1901. Beatrix’ idea was to produce picture books for children, small enough for them to hold by themselves. Finally she found a publisher and in 1902, the Tale of Peter Rabbit was a best-seller. Potter was canny enough to license all the ‘merch’ to go with it: toys, wall paper, dishes. Other books followed, along with an agreement to marry her publisher’s brother. Her family disapproved but they never had to intervene since the fiance died of leukemia. By then, Beatrix Potter was a house-hold name and was independent financially. She began to buy properties in her beloved Lake District, first to have a writing retreat, then to protect the area from development by keeping the land in working farms. Beatrix loved the farming life and the countryside, and her interests were encouraged by a local solicitor William Heelis whom she married at age 47. Writing books [20 all together] and buying land [15 farms totaling 4000 acres] and raising Herdwick sheep became her great interests until her death in 1943. Her lands were left to the National Trust. Her Hill Top Farm is open to visitors and is like walking into one of her books. Tom Kitten, Jemima Puddle-duck, and Samuel Whiskers all were written into existence there.

For breakfast on Beatrix Potter’s birthday, a meal in honor of one of her most endearing characters, Mrs Tiggy-winkle, the hedgehog washer-woman. For dinner, the meal that Tom Thumb and Hunca-Munca, the Two Bad Mice, wished they had eaten.

Hedgehog Apple Breakfast: 198 calories 8 g fat 3 g fiber 10.5 g protein 21 g carbs 9 mg Calcium   PB GF  This is so cute that your can’t bear to eat it, yet you want to gobble it up! Audley End House and Gardens is the source of the recipe, via the Dear Lady at KoolKosherKitchen.com.

3 oz baking appleCut apples in half, then peel and core them.
Light syrupCook in light sugar syrup until tender. Do not overcook, about 5 minutes at a simmer, turning apples in the syrup.  
2 Tbsp thick applesaucePlace one ½ apple on a parchment-covered baking pan. Use a smaller apple piece to form a ‘head.’ Spread sauce over apples, to fill in gaps and hold apples together.  TIP: I did this the night before and put the pan in the ‘fridge overnight.
1 egg white = 1½ Tbsp
1 tsp sugar		Beat egg white with sugar until forming soft peaks. Spread meringue over apples to cover completely. Rake with a fork to form fur.
zante or black currents = eyes red currant or cherry = nose sliced/slivered almondsCreate a ‘face’ with black and red fruits. Set almonds in meringue in rows to form spikes. 
Bake at 350F until meringue sets and browns, about 8 minutes.
Canadian bacon OR chicken breakfast sausageServe with Canadian Bacon [20 cal] or chicken sausage [30 calories]

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] or lemon in hot water 

Ham Dinner: 297 calories 8 g fat 6 g fiber 19 g protein 40 g carbs 41.5 mg Calcium  PB GF This is a standard Easter Dinner in many homes, as well as being a popular diner order. From the succotash to the sweetened sweet potato to the pineapple garnish, this meal is a classic.

3 oz ham, sliced 3/8” thick ¼ c. lima beans + ¼ c corn kernels 1 oz sweet potato 1 tsp brown sugar ¼ c canned pineapple chunks

Cube the sweet potato and simmer in a small pan until tender, about 10 minutes. Heat the ham slice in a non-stick pan over medium, until ham begins to brown. Heat the vegetables together. When the ham is cooked and the sweet potato is tender, plate the ham and drain the potato. Put the potato in the ham’s pan, along with a bit of the potato water. Stir to incorporate the brown bits on the bottom of the pan. Then stir in the brown sugar until the potato is covered with the sugar. Plate everything, putting a pinch of salt on the vegetables. Place the pinapple chunks on the ham and tuck into a meal fit for people or naughty mice.

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

1 two-oz egg + olive oil1.5 two-oz eggs 
corn + canned black beanschèvre [goat cheese]
tomato + red onion + basilmixed, cooked vegetables
red wine vinegar + berriesstrawberries
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Barramundi fish fillet + fresh spinach + garliccurry sauce  + carrot + peas
puttanesca sauce + Camargue red rice Yellow lentils or Naan bread, 92-calorie
black olives + Dijon mustard + olive oilCauliflower/broccoli florets + Tomato
red wine vinegar  + lemon zest + green beansCooked chicken breast + Cucumber 
Sparkling waterSparkling water

William of Ockham

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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. 

Have you heard of ‘Occam’s Razor‘? It is often referenced in movies — the idea that the most simple answer is probably correct. William was born c.1287 in Occam/Ockham, Surrey, England. Some time before age 13, he was schooled at a Franciscan monastery in London. At age 23, he studied theology, either in London or at Oxford, but he did not complete the program. He returned to London where he began to write about theology and philosophy. His views were not well-received. First, he was called to explain his ideas to the Franciscans’ regional meeting, then he was accused of heresy and journeyed to Avignon, France to face Pope John XXII. [Remember that at this time the Papal Court was not in Rome, the Papacy having been hijacked by the French king in 1309.] Also at Avignon was the head of the Franciscans, Michael of Cesna. As a follower of Saint Francis, Michael believed that religious men and women should live lives of poverty. This put him at odds with the Pope who lived lavishly. [The famous vineyards of Chateauneuf du Pape were owned by the French popes.] Michael asked William to review the scriptures and the writings of John XXII to see who had the correct idea. William declared that not only was Michael backed up by the Bible, but that the pope was a heretic. You can imagine how that went over. On May 26, 1328, William, Michael, and some companions sneaked out of the papal compound and fled to the protection of Louis of Bavaria who was at odds with the pope. William continued to write. He was never convicted of heresy, but the church never forgave him for criticizing the pope. Most of that is forgotten, but William’s way of ‘cutting away’ competing ideas has had a long life.

For the rich life in the Papal Court at Avignon, eggs served with truffle cream. For Occam’s stay in Bavaria, pork for dinner.

Truffled Omelette: 146 calories 9.4 g fat 1 g fiber 9.5 g protein 6 g carbs 43.5 mg Calcium  PB GF  Truffle cream adds amazing flavor to food and just a little gives a big kick. This is a simple meal with a complex taste.

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 Tbsp truffle cream  1¼ 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]

Whisk the eggs and pour into an oil-spritzed saute pan. Cook, undisturbed, until the eggs begin to set. Spread the truffle cream over half of the egg, fold the omelette, and cook further to your liking. Plate with the apple.  TIP: there will be lots of truffle cream left in the jar. Portion it into smaller containers, label and freeze.

Pork Schnitzel:  233 calories 10 g fat 3 g fiber 14.4 g protein 23 g carbs [10 g Complex] 31 mg Calcium  PB  If you find breaded pork loin cutlets at the butcher shop, snap them up for this easy, yet low calorie meal. Have the butcher verify that the cutlet is indeed 3-3.5 oz in mass. [Each ounce = 62 calories 3 g Fat  0.3 g fiber 4 g Protein  4.4 g carbs  6 mg Calcium]

3-3.5 oz breaded pork loin cutlets 2 oz beets 1 oz roasted red potatoes ½ oz mushrooms

Set the oven for 425F. Slice the red potatoes in half and place in an oven-proof pan. Spray liberally with non-stick spray, sprinkle on sakt and pepper, and place in the oven. Set timer for 15 minutes. [Check the potatoes for done-ness at 15 minutes. They may need another few minutes – your call.] While the potatoes cook and the beets warm up in a pan, spray a heavy non-stick skillet with non-stick spray. When it is hot, begin to cook the pork schnitzel. Cook for 2-3 minutes on one side, then flip it over and put the mushrooms in the pan as well. Cook both for another 3 minutes. Plate the pork and vegetables. Pour the mushrooms on top of the schnitzel along with any pan juices. Very simple and satisfying.

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

1 two-oz egg + strawberries next week, I will present ways to prepare rhubarb
uncured American baconin beverages and in breakfast dishes.
whole milk + Swiss cheeseFind a new breakfast favorite in the Archive.
cayenne pepper + nutmeg
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Ahi tuna + Laughing Cow CheeseFind a new favorite dinner in the Archive.
Bechamel without cheese  + fish stock 
2 buckwheat galettes
Cauliflower + carrot + zucchini
Sparkling waterSparkling water

C.W. Post

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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 DiEdwards who is now Following.

You have heard of the Post Cereal brand, right? Now you will hear about the eponymous Mr. Post. He was born in Springfield, Illinois in 1854, and grew up there. After a couple of years at the Industrial University, C.W. went off to run a store in Kansas. Back in Springfield, he sold farm implements and invented a few, too. It was all too much for him and he had a mental break at age 31. Depression followed and another breakdown, which took Post to Battle Creek, Michigan to the sanitarium of Dr. Kellogg. Kellogg thought that better nutrition would cure anything and to that end he developed grain-based vegan foods. C.W. agreed and, believing himself cured, he developed some new foods for breakfast: Postum, a coffee substitute; Grape-Nuts cereal, with neither grapes nor nuts; and Post Toasties, a corn flake originally called Elijah’s Manna — a name that was banned in the UK. The Kellogg organization always said that Post stole their recipes, but Post’s Postum Company revolutionized breakfast in America. Post spent his new wealth on real estate, buying huge tracts of land in Texas to establish a model town of ranchers and farmers. At the same time, his marriage was going down hill as was his health. His depression was ongoing, not helped by chronic stomach pains. Great wealth and remarriage did not improve his condition and he shot himself in 1914. His daughter, Marjory Merriweather Post, gave her estate to Long Island University, which they turned into C.W. Post College.

While being treated at the Kellogg Sanitarium, Post was fed a vegetarian diet. Our breakfast fits into that category. The dinner is pescatarian, heavy on the veggies. Both are good and good for you.

Banana Tofu Smoothie: 182 calories 2 g fat 1.5 g fiber 9 g protein 32 g carbs 250 mg Calcium  PB GF  A smoothie for breakfast? Sure thing. This is what I always took for lunch when I was teaching. HINT: This serves two. 

1¼ cups fat-free milk ½ cup firm tofu 6” banana   2 Tbsp sugar  4 ice cubes grated nutmeg Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

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

Tuna-Bean-Garlic Patties: 270 cal 6 g fat 7 g fiber 31.6 g protein 23 g carb [22.4 g Complex] 110 mg Calcium PB GF The recipe is from the Fast Diet book, where it appears as a salad. This is my warm weather version, since the patties are served warm.  HINT: recipe serves 2 [two], each serving = two patties

1 cup canned garbanzo beans, drained and rinsed one 5-oz can light tuna in water, drained and flaked 4 oz tomato: 2 oz cubed, 2 oz left whole if bite-sized or sliced 2 cloves garlic, chopped 1 Tbsp Parmesan cheese, grated salt + pepper + thyme + parsley 3½ oz spinach or mixed greens 1 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil

Set oven at 350 F. Combine beans, tuna, cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth/not chunky. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3-cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.