Lady Liberty

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.

October 28, 1886 saw the dedication of the Statue of Liberty in New York Harbor. Nothing says ‘America’ like a view of Lady Liberty. But she wasn’t supposed to be there in the first place. Frederic Auguste Bartholdi had originally envisioned a colossal statue at the entrance to the Suez Canal. But when that was shot down, he planned with a French abolitionist to offer it to the United States, now that the Civil War had ended slavery. A deal was struck: France would pay for the statue and the Americans would build a pedestal for it to stand upon. Bartholdi designed the statue, its wooden frame clad in copper sheathing. Gustave Eiffel, who knew a thing or two about constructions with iron beams, designed the interior scaffolding to hold it all in place. On July 4, 1876, the statue was ‘given’ to the US ambassador to France. Then it was taken apart, boxed, and shipped to New York. On Bedloe’s Island, there had been a star-shape fort from the 1800s. A pedestal was built inside it, designed by Richard Morris Hunt, and completed in1886. The statue, called “Liberty Enlightening the World,” was quickly assembled [by immigrant laborers] and President Grover Cleveland was on hand at the ceremony. A poem by Emma Lazarus had been used as a fund-raiser for the pedestal project. It was called The New Colossus and was soon forgotten. In 1903, the poem was rediscovered and a plaque with the sonnet’s words became part of the base of the statue. There is a 1/4-scale model of the Lady in Paris, presiding over the River Seine. It was one of Bartholdi’s models. There is a knock-off in the Susquehanna River in Harrisburg, Pennsylvania.

Our foods are from cuisines of the ‘huddled masses’ who looked to Lady Liberty as they sailed into New York harbor and hoped for a better life. From the Jews escaping central Europe, horseradish and cheese in eggs. For the refugees of the Eastern Mediterranean, felafel, and for those from South Asia, cucumber raita.

Horseradish-Cheesy Bake: 143 calories 7.5 g fat 1 g fiber 8 g protein 7 g carbs 78.6 mg Calcium  NB: Food values given are for the Bake and fruit only, and do not include the optional beveragesPB GF  David Rosengarten’s unusual cookbook It’s All American Foodhttps://www.hachettebookgroup.com/titles/david-rosengarten/its-all-american-food/9780316159203/ takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.

One 2-oz egg ½ Tbsp crushed tomato 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots   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]

***Cheddar-Horseradish Spread 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread  4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage of choice and prep the apricots. This will kick-start your day.

Felafel with Cucumber Raita: 223 calories 7.5 g fat 6 g fiber 11 g protein 22.4 g carbs  130 mg Calcium   PB GF   The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Having some felafel patties in the freezer makes meal prep rapid.

6 felafel patties   1 cup raw spinach ½ tsp olive oil large pinch ground nutmeg 4 oz plain, non-fat yogurt 1 scant cup cucumbers, cubed 1 tsp white wine vinegar 1½ tsp fresh mint, chopped or dried dill weed 

Thaw out 5 of those felafel patties that you have in the freezer. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width] and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it, eat it, and love it.

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

coconut dumpling: unsweetened coconut, flour, oil, butter, salt1 two-oz egg 
mango + pineappleone 65-calorie corn tortilla
plantaincarne adovada
goat cheeseroasted green chilis + Cheddar cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Tandoori Simmer Sauce, purchasedchicken breast + thyme + canola oil
low-fat coconut milk + haddockjalapeno pepper + roasted green chilis
broccoli florets + carrotschicken broth + canned posole
red bell pepper + 92-calorie naanMexican oregano + zucchini
Sparkling waterSparkling water

Marcellin de Berthelot

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.

One of the interesting things about tracing one’s ancestry is finding out who shares your name. They might not be an ancestor, but there is a common link. In several of my family trees, there are mistresses and illegitimate children. There are nobles and there are those who rebel against the establishment. Such is any family. Marcellin de Berthelot and I share a family name on my mother’s side. Ancestors of the Berthelot family were from Brittany. Marcellin was born in 1827, on October 25 in Paris. In school he excelled in latin and philosophy but decided to study science. With a doctorate in chemistry and a degree in pharmacy, he plunged into research into compounds containing Carbon and Hydrogen. Since Carbon is in living things, chemists of his time thought that Carbon compounds could be made only in the presence of a ‘life force.’ Berthelot proved that wrong, separating the field into Organic and In-Organic chemistry. His interests were wide-ranging: history of science, industrial chemistry, explosives, archeology, endothermic and exothermic reactions [words he coined], alchemy and its contributions to modern science. He had 1600 articles and 25 books to his name On top of that, he served in the government in elected and appointed positions, and was a teaching professor. Berthelot never patented his chemical processes, saying that they should belong to humanity. His devotion to his wife was so strong that he nursed her night and day as she died, and he followed her in death one hour later. In honor of their bond, the Senate, when they voted to have Marcellin interred in the Pantheon along with other luminaries, allowed his wife to be buried with him. This is a family member of whom I can be very proud.

Our breakfast contains apples, popular in the foods of Brittany. The dinner might have been a course at a banquet attended by the elegant citizens of Paris in who’s company Berthelot would have dined.

Flamusse aux Pommes: 223 calories 15 g fat 4 g fiber 17 g protein 68 g carbs 171.5 mg Calcium  PB GF – if using GF flour  Once again, a fruit dessert can become a breakfast – without breaking the bank. A flamusse is simply fruit baked in an eggy batter. Very easy to prepare, looks fancy. When there is some left over from a dinner party dessert, I tap it for an easy breakfast the following week. Paired with a chicken sausage, the amount of protein amps up. What’s not to love?  HINT: This recipe is enough for 4 [four] servings for breakfast. NB: as a dessert, it can serve 6-8.

  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Sv 4-6Preheat oven to 350 F/180 degrees C.
2¼ c apples, sliced 4 tsp butter Peel, core and slice the apples. Cook slowly in a 10″ cast iron skillet with butter until they become golden-yellow.
2 eggs
3 Tbsp sugar
40 g Whole-Wheat flour pinch salt
Meanwhile, beat eggs with sugar. Add flour and salt, and beat again.
200 ml milk Pour milk in slowly, mixing well. Let rest 10 mins.
Pour batter over cooked apples in skillet. Bake in oven uncovered 20 mins.
1 oz egg white ¼ tsp sugarBeat egg white with sugar until forming peaks. Remove pan from oven and pipe or dollop the meringue in a wreath on top of the batter. Return to oven 20 minutes or until golden.
1 chicken breakfast sausage, 36 caloriesRemove from oven and cool. Serve Flamusse slightly warm or cold with a side of sausage.

Fish Timbale:  276 calories 17 g fat 1.6 g fiber 23.5 g protein 8 g carbs 95 mg Calcium  PB GF  Sounds high-falutin’ but really very easy. Lots of good protein, low in carbs.

1.5 oz mackerel or salmon or halibut 1 1/3 oz haddock or cod ¾ oz egg [either pullet egg or an egg white] 1/3 oz white beans 2 Tbsp cream + 2 Tbsp spinach + ½ Tbsp shallot 1 oz Swiss chard 1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach-shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the ramekin. Plate the chard around the fish timbale.

Slow Days: Pumpkin Ginger Scones

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Genevieve Ko, writing in the New York Times, published this article last year. It looked promising, so I tried it. Finding the dough a bit too dry, I added applesauce and that turned out to be just right. And look! The recipe calls for ‘pumpkin spice’!!! So trendy this time of year. Try these and see what you think. The recipe makes 6-8 scones, depending on how you cut them.

50g/6.5 Tbsp whole wheat flour 
95g/¾ c all-purpose flour
1/3 c/25 g rolled oats 
¼ c./50 g sugar 
2 tsp baking powder  + ½ tsp salt
1 tsp pumpkin pie spice**
In a bowl, whisk these ingredients together.



**¼ tsp cinn, ¼ tsp nutmeg, 1/8 tsp mace, 1/8 tsp clove, ¼ tsp allspice
¼ c/57 g cold butter, sliced thinly 1/3 c/45 g crystallized ginger OR ½ tsp ginger powderAdd butter + toss to coat. With fingers or a pastry cutter, knead/cut in butter until coarse crumbs form but peanut-size pieces remain. Chop ginger finely, and mix in.
1/3 c/85 g pumpkin puree 
1 Tbsp applesauce
1 two-oz egg
Whisk pumpkin and applesauce with egg until smooth. Add to dry ingredients. Mix with a fork until no dry bits remain and mixture comes together in a mass.
Place dough on baking pan and press it into ¾”-thick round that is 6” diameter. Refrigerate or freeze until stiff.
Heat oven to 400 F. Line a baking sheet with parchment paper or spray a glass pie plate with cooking spray.
Rolled oats for sprinklingCut dough into 6-8 wedges with a sharp knife. Nudge wedges apart. Sprinkle tops with oats.
Bake until golden brown and firm when gently pressed, 20 minsTo test for doneness, insert a toothpick in center to see if there is wet dough. If so, return pan to oven for a few mins.
Cool pan on a rack 5 mins. Serve warm or room temp.

Served with ham and yogurt with applesauce and berries, these scones are a lovely treat.

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

Moby Dick

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 healthsmatters who is now Following.

Moby Dick, originally titled The Whale, was published on October 18, 1851. Herman Melville’s epic was based on the author’s own experience at sea. Melville had crewed on a merchant vessel; served in the US Navy; participated in mutinies; been captured by cannibals in the South Seas; and been a harpooner on a whaling ship. When he wrote about ships and whaling, he knew what he was talking about. Melville had penned two previous novels: Typee and Omoo, both about the South Seas, both best sellers. So Herman was convinced that he could go to that well again. Moby Dick is about obsession [Captain Ahab’s pursuit of the whale];and madness [Ahab and the boy Pip]. The crew is a metaphor of the American melting pot, with different races and cultures coming together in friendship and understanding. The reviews were mixed, from ‘ill-compounded and absurd’ to ‘poetry in blubber,’ and sales were poor. Melville was despondent for the rest of his life, despairing that his goals of greatness and wealth would never be achieved. They weren’t. But in 1919, the Melville centenary started a re-evaluation of his work. Suddenly, Moby Dick was on high school reading lists and the Great White Whale became a metaphor for everything unattainable. Now the book is considered a classic and much ink has been spilled explaining it and comparing Ahab’s quest to all the human errors of the 20th and 21st centuries, from slavery to the Holocaust. Have you read it? You decide. I think it is time to read it again.

On a whaling ship, the food was abysmal: filling, but low in quality and monotonous. Dried beans, salt pork, and dried fish were often on the menu. Fresh fish were sometimes caught and when in port, fresh vegetables were added. Bad as the food was, whalers often ate more fresh fruit and vegetables than their countrymen back home during the winter. The sailors never would have seen eggs, but the pork and beans would be familiar, as would the salt cod for dinner.

Pork ‘n’ Beans ScrOmelette146 calories 8 g fat 1 g fiber 12 g protein 7 g carbs 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – the breakfast equivalent of a New England Saturday night supper.

1 ½ 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 baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked [left-over from a previous dinner] ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh   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]

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds.  If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a saute pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at sea, as mariners never ate it.

Saint Kitts Salt Cod Stew: 243 calories 2.4 g fat 3.4 g fiber 39 g protein 14 g carbs 140 mg Calcium  PB GF A savory stew of salt cod and fresh vegetables is just the ticket for a filling meal any time of year. In the Carribean, this is served with a coconut dumpling, but they have a lot of calories and I’m not happy with the recipe.

This dumpling is not the coconut one favored in the Caribbean. The recipe can be found at …Not by Bread

2 oz salt cod 2 oz bell pepper, any color 1 oz scallion 3 oz tomato 1 clove garlic ¼ c onion 1/3 c fish stock

Soak the fish over night in warm water to soften it and to remove some of the salt. Drain the fish, discarding the water, and flake or cut into bite-sized pieces. Cook the pepper, and the alliums in water or fish stock – NOT the soaking water – for 5 minutes. Add tomatoes and fish, then cover and cook for 10 minutes. 

Robert The Bruce

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.

Following the death of Alexander III in 1286, Scotland was in turmoil, with many contenders for the throne. King Edward I of England was asked to choose the next ruler [he chose Balliol], and many Scottish nobles pledged fealty to Edward, seeing him as a stronger leader. One of those nobles was Robert the Bruce. “But wait!” you say –“Isn’t Bruce the defender of Scotland?!?!” So who was Bruce, anyway? By 1306, Robert the Bruce, who’s family was originally from Normandie with the name ‘de Brus,’ had decided that he should be King of Scots. After killing his biggest rival, John Comyn, Bruce got himself crowned king. But he was off to a rocky start: several clans were related to Comyn and were against Bruce; several clans had backed William Wallace in the previous fighting and were against Bruce; and now Edward of England was against him too. Edward I died in 1307, but the winter of 1306/7 was a difficult one for Robert I of Scotland. Historians lost track of him, and that is the winter of the Spider Story. Bruce, separated from his men, was lying up in a cave/hut/forest glen. While worrying about his recent defeats, he sees a spider trying to build her web. She swings out to reach an attachment point and misses. Several times she tries and fails. When at last she succeeds, Bruce takes heart, thinking that if a spider doesn’t give up, he shouldn’t either. After a few years of guerrilla warfare, Bruce’s army won a victory against Edward II at Bannockburn in 1314. On October 14, 1322, the Battle of Byland was fought in Yorkshire. The victory for the Scots was a decisive one: the English were routed, and King Edward fled for his life to York. Another major defeat for the English. Finally, in 1327, the English made peace with the Scots. Robert the Bruce died in 1329. He did not die of leprosy, as has often been said. He did have a skin condition, but his exhumed bones showed no sign of the debilitating disease. Both de Brus and Comyn are branches on my Scottish family tree. Everyone is related.

Robert wanted to keep Scotland Scottish. So today we present meals with several Scottish food stuffs: oats, salmon, cabbage, cheese. Let it be noted that the potato was not present in Scotland in Bruce’s time, but it was embraced by the Scots at last, and we will eat it with gusto for dinner.

Bannock with Salmon & Applesauce: 190 calories 4.5 g fat 1.5 g fiber 9 g protein 30 g carbs `95 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB Oat Bannock are a traditional Scottish bread, and the Scots learned to smoke salmon from the Scandinavians. That’s how these items end up on the same plate together.

4 two-inch bannock   ½ oz smoked salmon 1/3 c low-fat vanilla yogurt 1/3 c unsweetened applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Bake, or thaw and warm the bannocks. Stir together the yogurt and applesauce until blended, or serve with a marbled appearance. Plate it all with the salmon for a very fine meal.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium  PB GF Where do you get a recipe with a name like that? Sundays At Moosewood of course. Hearty meals like this, made with winter vegetables, are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.

¼ pound potato 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¼ pound cauliflower ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated   per person: ¾ cup salad greens 1 oz tomato ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the cauliflower, milk, butter, and mace. Let cool. Steam the cabbage, leek, and broccoli until cooked. Take off the heat. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

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

1.5 two-oz egg1.5 two-oz eggs 
1/4 oz pork loinmushrooms
canned baked beans + strawberriesrosemary + apple
Worcestershire sauce + HP sauceParmesan cheese
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salt cod + bell pepperlean beef steak + corn starch
scallion + tomatooyster sauce + oil + cabbage
garlic + onion5 egg roll wrappers + carrot + onion
fish stock broccoli + scallion + onion + Sriracha
Sparkling waterSparkling water

Dwellings: Abenaki

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 weighttrimmers who is now Following.

The Abenaki, called the Dawnland People due to their lands in the far East of the continent, are the indigenous people of New England and parts of Canada. There were many sub-sets to the group, but they were related in their Algonquian language and culture. Although at odds with the powerful Iroquois, the Abenaki learned their agricultural practice of planting the “3 Sisters” as crops. Primarily a hunter-gatherer-fisher folk, each family within the tribe would travel a singular route throughout the year, reuniting at the sea coast or a river for fishing in the summer. These are the people whom the Pilgrims met when they disembarked in Massachusetts [an Algonquian word] in 1620. These are also the people who sided with the French in the ‘French and Indian War’ of the mid-1700s. Their dwellings were constructed of saplings, covered with woven mats and bark. Extended families lived in domed “wigwams, easy to build from found materials. The door of a wigwam always faced East, toward the rising sun. Smaller teepee-shaped wigwams were used on hunting trips, to sleep up to three. In the winter, an oval longhouse, large enough to house more people, was lined with blankets and furs for insulation. Their villages always had a longhouse for council meetings and tribal gatherings to arrive at decisions by consensus. To avoid depleting resources, villages were moved a few times a year — inland for the winter, near a water body for the summer.

It is interesting to me to learn how people lived and ate in other places and times. There have been indigenous people here in New Hampshire since the glaciers melted 10000 years ago. The Abenaki were here before the 1600s and they are still here today. Their cuisine was based on fish as the principle source of protein, along with game. Agriculture centered on the growing of squash, corn, and beans for drying. Today’s menus are based on those foods.

Summer Vegetable Bake129 calories 6 g fat 2.4 g fiber 8 g protein 11 g carbs 33 mg Calcium  NB: The food values given above are for the egg-bake and fruit only, not the optional hot beveragePB GF  Corn, beans, and tomatoes are native American foods and they find themselves to be right at home in this breakfast.

1 two-oz egg ¼ cup corn-black bean-tomato salad  pinch of chili pepper 2 oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the egg with the chili pepper. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray and put the corn salad into it. Pour the egg on top and bake for 12-15 minutes. Plate with the melon for a taste of Meso-America.

3 Sisters Stew: vegetarian version: 211 calories 3 g fat 9 g fiber 8 g protein 41.4 g carbs 71 mg Calcium  meat version: 280 calories 5 g fat 11 g fiber 20 g protein 41.4 g carbs 81 mg Calcium  PB GF  The author of this recipe, Alex Aguilera, based it on a classic Chilean dish, but First Nations people all over temperate North, Central, and South America would recognize the ingredients of this stew. Turkey was a common food of early Americans and can be added if you wish.  HINT: this recipe makes 4.5 cups of stew. One serving = 1 cup. Very filling.

¾#/12 oz butternut squash 2 c corn kernelsPeel, seed squash and cut as 1” cubes. Put vegetables in pan with water to cover. Add a lid and simmer until squash is just tender, ~10 mins.
9 oz kidney beans, cannedDrain and rinse beans, and add to the pot. Cook until beans are hot.
Put 1½ cups stew in a food processor or blender, along with some of the liquid. Puree, then return to pot to keep warm.
½ Tbsp canola oil
½ c onion
½ red bell pepper
½ green bell pepper
Coarsley chop onion and peppers. Heat oil in a large skillet. Add onion and bell peppers, and cook over moderate heat, stirring sometimes, until softened, 8 minutes.
½ tsp cumin, seeds or ground ½ tsp oregano
½ tsp crushed red pepper salt & pepper
Add seasonings to vegetables in the skillet. Cook, stirring, ~4 minutes until fragrant. Stir into the stew and season with salt and pepper. Adjust seasonings to your preference.Serve 1 cup per person, freezing the remainder.
Optional per serving: 1½ oz turkey dark meatIf turkey is raw, add it to the previous step.
If turkey is cooked, add it now and heat stew to warm the meat.

James Whitcomb Riley

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.

 …the air’s so appetizin’; and the landscape through the haze
Of a crisp and sunny morning of the airly autumn days
Is a pictur’ that no painter has the colorin’ to mock—
When the frost is on the punkin and the fodder’s in the shock.

James Whitcomb Riley wrote those words in his poem When the Frost is on the Punkin. Although my poetry-loving mother disdained Riley’s work, this one struck a chord with me: the Fall of the year; the brilliant foliage; the cool days; the feeling of satisfaction when the ‘harvest’ is in and the pantry is stocked for winter. I have that feeling every Autumn. Riley was born and raised in Indiana. He had trouble in school and finally finished 8th grade at age 16 [some sources say age 20], yet he had a knack for rhyming which he put to use as a sign-painter. A stint as a snake-oil salesman in a traveling show taught him how to read a crowd and how to pitch to everyday people. In his heart, he wanted to be a poet and to be acclaimed nationally, like his idol Henry Wadsworth Longfellow. Riley sent poems to local newspapers, which were published, and he sent them to Longfellow, too. The great poet sent a letter of encouragement to Riley, which he took as an endorsement. But it wasn’t enough. Since Riley liked to write in dialect, as seen in the above quotation, his work was dismissed as merely ‘regional’ and sentimental, not on a par with the great poets of the East Coast. Yet he wrote more and more, and participated in poetry-reading tours around the country in the 1880s. There his down-home dialect and ability to play to the audience paid off. In the 1890s, Riley was a best-selling author, hailed as the “Hoosier Poet” [a Hoosier is a native of Indiana] and the ‘Children’s Poet.’ But it wasn’t enough. His alcoholism deepened as he battled the demon who told him that he wasn’t any good. There is a Riley Festival every year in Indiana, and he has been credited with the formation of a Midwest Cultural Identity. And every October, I recite his Little Orphant Annie.

For JW Riley’s birthday on October 7, some foods for Fall featuring seasonal vegetables: pumpkin and corn. Corn is the ‘fodder in the shock’. Enjoy them while the frost is on the punkin’. Read one of his poems to a child.

10-Grain Pumpkin Pudding: 175 calories 2 g fat 5 g fiber 8 g protein 32.6 g carbs [26.6 g Complex] 83 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beveragePB  The delicious, nutty grains in the cereal seemed to called out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix  ¾ cup water 1 Tbsp ricotta cheese, reduced fat 1 Tbsp pumpkin puree, canned or fresh 1 tsp maple syrup nutmeg + cinnamon   Optional garnish: ½ oz raspberries, fresh or frozen [7 calories] Optional garnish: 1 Tbsp pecans, chopped [49 caloriesOptional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

Cook the cereal with the water for about 8 minutes on the stove.  HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin.  HINT: you could get this all done and put it in the ‘fridge until morning. Brew the optional beverages. or not. Microwave the ramekin for no more than 1 minute. Plate with the fruit and optional pecans on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Australian Chicken-Corn Soup: 198 calories 3 g fat 1 g fiber 12 g protein 20 g carbs [6.5 g Complex] 9 mg Calcium  PB GF  This remarkable version of a Chinese soup is found in the “Australian Women’s Weekly’s” Chinese Cooking Class book. From such an easy preparation comes a wonderful, complex flavor. HINT: this recipe makes four cups of soup. One serving = one cup.

1 liter water 
1 pound raw chicken – meat and bones
1.25 cm piece ginger = small knob
½ onion, peeled and quartered 2 peppercorns
2 sprigs parsley ½ tsp salt –OR-3.5 c. chick stock + ginger knob + salt + 2 peppercorns
Put chicken or chicken pieces into saucepan and add water, peppercorns, peeled and sliced ginger, onion, parsley and salt. Bring to boil over medium heat and skim well to remove any scum; reduce heat and simmer gently, covered, for one and a half hours. Remove any scum from top of stock. Strain and reserve three and a half cups of the stock.-OR-Simmer premade stock, ginger knob, salt and peppercorns covered for 30 mins. Strain.
3.5 cups stock
240 g creamed corn, canned 
1 stock cube= 1 tsp dry bouillon grains ¼ tsp dry ginger powder
2.5 chopped fresh scallions
pepper to taste
½ tsp sesame oil
Combine everything in a large saucepan. Bring to boil. Take off heat and taste for salt.
2 Tbsp cornstarch
2 Tbsp water
Make a smooth paste of cornflour + water; add to soup while stirring. Put back on heat and stir until soup boils and thickens. Reduce heat, simmer for 1 min.
1 egg white
1 Tbsp water 
2 tsp soy sauce
Beat egg white and water lightly. Add to soup in a thin stream, while stirring well. Add soy sauce. Taste for seasoning.
1 slice ham = 1 oz, thinly sliced
½ cup chicken chopped scallion/chives/spinach leaves
Shred meats finely, add to soup and heat gently. To serve, top with extra chopped scallions or chives or baby spinach leaves.

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

1 two-oz eggfour bannock 
corn-tomato-black bean salad
https://wordpress.com/post/fastingme.com/15381
smoked salmon
crushed red pepper flakesapplesauce
cantaloup melonlow-fat vanilla yogurt
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

butternut squash + corn kernelspotato + skim milk + leek + butter
canned kidney beans + canola oilground mace + egg white + broccoli
red + green sweet bell peppercauliflower + Cheddar cheese + cabbage
ground cumin + oregano + paprikasalad greens + tomato + vinaigrette
Sparkling waterSparkling water

Lucas Cranach, Pere & Fils            

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 Henrietta Watson and pkpostpage who are now Following.

Lucas Maler was born on October 4, 1472 in the town of Kronach in Franken, now Germany. He studied art with his father Hans, learning wood-cutting, printing, and painting. Thirty years later, he turned up in Vienna, Austria, as a popular portraitist. This lands him a life-time gig with Frederick the Wise, as artist and style maven in charge of everything visual in the court at Wittenberg. By this time, the Protestant Reformation is just beginning. Lucas, now with the last name ‘Cranach’ after his birthplace, became great friends with Martin Luther, the leader of the German protestants. Cranach is known as the ‘Painter of the Reformation’ for his many portraits of Luther, making the reformer look human and humble. He established a studio with a large staff trained in his style. This left him free for his many other interests: local politics, local businesses. His studio cranked out work quickly, producing some 1500 existing works. One of his best is Adam and Eve: lovely to behold and filled with symbolic animals. Good psychology too — you can see Eve saying, “Here, Honey, try this fruit.” while Adam says, “Well, I don’t know…” Compare to the work of his rival and friend, Albrecht Durer. Cranach trained his sons in his workshop and Lucas, aka ‘The Younger,’ became known in his own right. He produced many works, perpetuating his father’s style and influence well into the 1500s.

For Cranach the Elder’s birthplace in Franken, aka Franconia, a breakfast of favorite flavors of that State. The dinner is popular in Franconia, but variations of pork-and-onion dishes are found all over Germany. I wish I could have included a winged serpent somehow… That was Cranach’s heraldic emblem with which he signed his work after 1508. That was useful in art history class when we were shown a work we had not seen before and had to identify the artist, style, and date. I could say, “Winged snake! Cranach! 1530!”

Franconian Breakfast: 163 calories 4.4 g fat 4 g. fiber 13 g protein 22.5 g carbs 117 mg Calcium  NB: These values are for the plated items only, and do not include the optional beveragesPB GF– if using GF bread  Here some favorite flavors of the German State of Franconia come together for breakfast. My stars!! This is delicious!

1 slice 70-calorie whole-grain bread 1 oz smoked trout 2 oz plum 2 Tbsp small-curd cottage cheese + 1 Tbsp snipped chives   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]   Optional: 3 oz fruit smoothie or berry-yogurt smoothie  [44 calories]

Lightly toast the bread. Stir together the cottage cheese and chives, and spread on the toast. Plate along with the trout and plum. Some might prefer to place the trout on the bread and eat it thus, which is a great way to do it.

Zweibel, the Bamberg Onion: 282 calories 8 g fat 6.5 g fiber 24 g protein 37 g carbs 91 mg Calcium Onion and pork are a fine combination, and very popular across Germany. This unusual recipe is from Bamberg, Franconia.  HINT: Serves two [2] people.  Recipe is adapted from one offered by Bamberg’s historic Schlenkerla Brewery.

2 large onions, 6 oz each after trimming + peelingPeel onions, cut off both ends. Scoop out the onion until the sides are two layers thick.
112 g/4 oz raw pork   44 g/1½ oz cooked smoked pork/ham Put pork and smoked pork/ham with the insides of the onion through meat grinder/processor.
Salt & pepper ½ tsp each mace & marjoram
1½ ounce egg
1 slice 70-calorie whole-grain bread
chopped parsley
Mix meat-onion with the eggs, bread, spices and parsley to form a stuffing/filling.
Fill onions with stuffing. NB: I had stuffing left over.** Roast in a skillet with some water, uncovered ~25 mins at 200C./400F.
1 slice smoked baconFry bacon in another skillet until partially cooked — not crisp. Remove from frypan and cut in half. Put a ½-slice on each onion and return to oven. Bake 20 mins.
**left-over stuffingMeanwhile, form remaining meat filling into two equal patties, and cook gently in the bacon fat until done. Place in center of serving plate. Add the drippings from this skillet to the next step.
4 Tbsp brown meat stock
2-4 tsp whole-wheat flour pinch mace + pinch cloves
Remove onions from skillet and place on top of the meat patties. Add stock, flour, spices to drippings from both skillets. Heat on stovetop, stirring, to form a thick gravy.
2 oz carrot coins per personServe surrounded with carrots and topped with gravy.

Slow Days: Spiced Cauliflower Pasta  

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum https://thefastdiet.co.uk/forums/ which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

As Summer turns to Autumn in the Northern Hemisphere, our taste buds seem to want the warmth of spices in our food. “Pumpkin Spice,” anyone? [Which is not derived from an actual pumpkin. It refers to the spices used in pumpkin pie. But I digress.] This pasta dish is excellent. The curious addition of spices tells us that its origin was in Medieval Times. Nobles returning from the Crusades [this is the one good thing to result from the lamentable Crusades] brought with them ‘exotic’ spices: cinnamon, nutmeg, cloves. European cuisine embraced them, often producing daring parings of spices with meat [as in Tourtiere] and vegetables. Of course the tomatoes in this recipe did not show up in Europe until the early 1500s, and they are a good addition. Sicily was a port of call for Crusaders and Lynne Rossetto Kasper is the source of this Sicilian recipe found in her The Italian Country Table.

The mise en place for 2 servings.
Serves 4 — original recipeServes 2 — how I do it
Large head cauliflower florets370 g cauliflower floretsBlanch in boiling water 1 minute. Keep water on the heat.
EVOO
1 cup onion, chopped
salt & pepper
EVOO
½ c onion, chopped
salt & pepper
Film bottom of a non-stick saute pan with oil and heat to medium-high. Stir-fry cauliflower 2 minutes, then add onion and seasoning and stirfry until golden.
Large pinch red pepper flakes
ditto for ground cloves
ditto ground cinnamon
¼ c basil + Italian parsley
2 cloves garlic, minced
4 oil-packed anchovies
3 Tbsp red wine vinegar
Pinch red pepper flakes
ditto ground cloves
ditto ground cinnamon
2 Tb basil + Italian parsley
1 cloves garlic, minced
2 oil-packed anchovies
1½ Tbsp red wine vinegar
Chop the basil and parsley before packing in the measuring cup. Rinse the anchovies. Add these to the pan and cook for 1 minute. Remove from heat.
4 oz zitti/penne per person2 oz zitti/penne per personCook pasta in salted water until al dente.
2/3 cup pasta water
14 oz canned whole tomatoes
1/3 cup pasta water
7 fl oz canned whole tomatoes
Drain and chop tomatoes. Add pasta water to saute pan and scrape up the brown bits. Add tomatoes, and boil until cauliflower is tender-crisp, ~3 minutes.
Reduce heat and add cooked pasta. Stir to blend. Season to taste
¼ pound ricotta salata OR Parmesan
1/3 c pine nuts
2 oz ricotta salata OR Parmesan
3 Tbsp pine nuts
Shave cheese into curls and add to serve hot, topped with pine nuts.
Plated with a nice piece of sourdough bread. You are correct: the pasta is neither zitti nor penne. You don’t have to stay inside the lines all the time.