Edward, the Confessor

January 4, 2026January 4, 2026 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.

Edward was an Anglo-Saxon, born around 1003 in Wessex, son of King Aethelred II and Emma of Normandy. His family fled Britain when the “Danes” [Vikings] took over much of the island in 1013, going to Normandy [originally settled by the Vikings who were Emma’s ancestors]. Then they returned to Britain, leaving again in 1016, after his father’s death. For many years Edward lived in Normandy, becoming quite Norman in his ways. At last, in 1041, Edward returned to Britain. With the help of his half-brother Hardicanute [a Viking son of Emma’s second marriage], Edward became King of Wessex. He was not a particularly strong ruler, although he kept the peace with the Danes. Edward married Edith, daughter of the puppet-master Godwine, who pulled the strings during the first 11 years of Edward’s reign. Edith and Edward had no children, leading to tales that Edward was too pious to procreate. The king was religious, though not excessively so. A pledge to the pope resulted in Edward’s building of Westminster Abbey, then outside of London. Edward was buried there after his death on January 5, 1066, and his shrine can still be seen. The lack of an heir caused confusion. Harold, son of Hardicanute/nephew of Edward, became king in 1066, a claim that was challenged by Edward’s cousin, William of Normandy. Edward seemed to have promised the crown to them both, as a negotiation tactic. William eventually settled the confusion at Hastings. After Edward’s death, legends of his piety grew, and miracles were attributed to him. He was canonized within a century, being named a ‘confessor’, designating a saint who was not a martyr.

Our meals are similar to foods that might have been eaten in Edward’s time, [OK — not the Asian flavors in the dinner…] when grains, sausage, and vegetables would be cooked together in a pot for many meals.

Cottage Breakfast w/egg: 213 calories… 8.6 g fat… 2 g fiber… 15 g protein… 20 g carbs… 84 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.

++ 1 pan muffin ++++ 2 oz applesauce ++++ one 2-oz egg: fried or hard-boiled or soft-boiled ++++ ¼ c 2%-fat cottage cheese ++++ 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] ++

Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce and plate with cottage cheese. Pour optional beverages. What a sweet and easy meal.

PAN MUFFIN each: 71 calories– 2.5 g fat– 1 g fiber –2 g protein– 11 g carbs– 8.5 mg Calcium— PB These are a dandy little bread to add to a breakfast plate. You will see them also in Roman Breakfast. HINT: I prepare 8 pan muffins from the 10-grain mufffin batter, to cook and freeze. I make remaining batter into full-sized muffins to enjoy on Slow Days.

1 cup dry Bob’s Red Mill 10-grain hot cereal mix—-1¼ cup buttermilk/soured milk	Combine cereal and milk in a small bowl. Let sit 10 minutes.
1/3 cup butter —-1/3 cup sugar—1 two-ounce egg	Cream the butter and sugar, then mix in the egg.
1 cup unbleached flour— 1 tsp salt —1 tsp baking powder —1 tsp baking soda	Add dry ingredients and cereal/milk mixture. Stir until just combined.
2 Tbsp batter for each pan muffin	Portion out batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

Vegetable-Sausage Bowl: 295 calories… 15 g fat… 4.4 g fiber… 10 g protein… 22.5 g carbs… 124 mg Calcium… PB GF A riff on a recipe by Sarah Copeland in the New York Times, this fusion of German sausage and Asian flavors was a real hit at our house. Very quick to prepare and a great way to add vegetables to the diet.

2 servings	big wok, skillet or cast-iron pan
½ oz almond slivers —- pinch Kosher salt	Add nuts, salt to pan, and stir until toasted, 1 min. Remove from pan and save.
1 tsp neutral oil—-2-3 celery stalks, sliced on bias -OR- ½ c thin zucchini slices —- ½ c. carrots, sliced in thin coins -OR- ½ c sweet pepper, in thin slices	Heat oil over med-high until shimmering. Add these and stir-fry until slightly softened, 1-2 mins.
1.5 tsp sesame seeds	Sprinkle on seeds, toss until toasted, 1 mins.
1 c. kale, without stems, fresh or frozen——1 c. torn lettuce	Chop kale roughly. Add greens to pan, stir to combine.
1½ tsp rice wine vinegar or white wine vinegar—- -2-3 T. water	Add these, scraping bottom of pan. Cook until greens are lightly wilted, ~1 min
2½ oz bulk bratwurst sausage	Brown in separate pan, breaking into small bits. Add.
½ c. cooked brown long-grain rice	Add to pan and stir well while rice heats.
3 T. torn mint leaves—-1 tsp Go-Chu-Jang, Korean hot sauce —-1½ tsp soy sauce	Scatter with herbs, add soy sauce and hot sauce. Stir together, serve in bowls with reserved nuts on top.

Passing: Charley Parkhurst

December 28, 2025December 26, 2025 ~ me ~ Leave a comment

Parkhurst ferries a slightly apprehensive passenger.

“Passing” means living your life as someone you are not, and getting away with it. The term can be used for people living as a member of another race or of a different sex. Charley Parkhurst was a rip-snortin’, rough-ridin’, rootin’-tootin’, six-gun-shootin’ stagecoach driver of the Old West. Being a stage coach driver, or ‘Whip’, was the job for only the strongest, bravest, most daring of men. They were highly respected, and little boys wanted to be just like them. Parkhurst was born in Lebanon, New Hampshire in 1812. Orphaned as a child, there were some hard years spent in an orphanage. Charley escaped and went to Rhode Island, getting employment at a livery stable. The boss took a shine to Parkhurst, teaching the youth about horses and coach-driving. When gold was discovered in California, Charley headed there and on the way, acquaintance was made with a man who owned a carting business. He hired the 37-year-old to drive delivery carts. Shortly after arriving in the Gold Fields, Parkhurst was kicked in the face by a horse, losing the use of one eye and earning the sobriquet “Cockeyed Charley”. Parkhurst reconnected with his old boss from Rhode Island, who ran a stagecoach line. Thus, Charley became a Whip. The other drivers soon recognized that, despite short stature and small hands, Charley was one of the best. Roads were muddy and rocky, steep and twisty through the mountains. Other dangers included bandits who wanted the bank strong-boxes that the coaches carried, plus bears, and mountain lions. Despite bad weather, floods, and washed-out bridges, Charley’s coaches were always on time, cargo and passengers intact. In 1868, Parkhurst registered to vote and participated in the election. Eventually, railroads took over the transport of people and goods, so Charley retired to a small property, farming in the summer and logging in the winter. When arthritis made motion less easy, Charley down-sized to the cabin where death finally overcame the famous coachman on December 28, 18–. Friends and neighbors had encouraged Parkhurst to see a doctor for his tongue cancer symptoms, but he refused. They found out why when they found him dead and began to prepare Charley for burial — Charley Parkhurst, who had been born “Charlotte”, was in fact a woman. Many of his friends refused to believe it. Parkhurst was so well-known, and the revelation so amazing, that newspapers across the country carried the obituary. Would Charley be considered a trans man today, or was Charley astonishingly adept at concealing his sex? [Before you try to correct me, ‘sex’ is determined by your chromosomes, while ‘gender’ is how you present yourself. Charlotte Parkhurst had the sex of a woman, but presented herself in the gender of a man.] Whatever. Does it matter? Charley showed that a woman can indeed do a “man’s job”, and that they can vote, too.

What did Charlie Parkhurst eat? Most likely simple, hearty foods found at a post stop while the horses were being changed, or meals prepared at home.

Ham ScrOmelette: 150 calories… 7.6 g fat… 1 g fiber… 12.4 g protein… 7 g carb… 45 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Here’s another classic of the breakfast table.

++ 1½ eggs per person 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 ground or chopped 3%-fat ham ++++ 2 oz melon or apple ++++ herbs to taste ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Chop the ham, slice the fruit, prep your beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Pour your beverages, and you are off to a good start to your day.

Chicken/Turkey Dinner: 284 calories… 4.5 g fat… 9 g fiber… 31.6 g protein… 34 g carbs… 58 mg Calcium… PB Perfect use for left-over roasted or lemon-marinated grilled chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!

++4 ounces roasted breast meat, without skin ++++ ½ cup/3 o z green beans ++++ 2 oz carrots, sliced as coins ++++ 2 pieces Finn Crisp crackers ++++ ½ cup sliced strawberries ++

Warm the cooked meat or not, according to your taste. Cook the vegetables and plate with the meat and crackers. Enjoy those strawberries as a sweet conclusion to the meal.

Coal

December 17, 2025December 16, 2025 ~ me ~ Leave a comment

There its much talk around the world about energy to run our daily lives. For millions of years, humans traveled and performed work using their own muscles. That took energy in the form of food. Later, we harnessed animals to carry us and to pull our loads. Again, food was the energy source. For heat, we burned wood, for light we used candles [made of bee’s wax] or oil-lamps [powered by olive oil]. Around 100-200 CE, the Romans in England used coal for heat. In North America, the Hopi Tribe burned coal for cooking, heating, and firing pottery in the 1300s CE. But mostly at that time, water power turned mill wheels and operated machinery. What is coal? It is the only rock that burns. Coal forms over millions of years as plant material from swamps is buried by sediments, slowly decaying without oxygen, until only the carbon remains. Because coal is made of ancient living things, it is classified as a “fossil fuel”. Partially decomposed plant material is called ‘peat‘. More decomposition forms ‘lignite‘, a dull, dusty, brown form of carbon that burns with much soot and less energy output. True coal is ‘bituminous‘ or soft coal, which is the most common type. If bituminous coal is put under pressure, say from mountain-building, it becomes the most prized coal, ‘anthracite‘, shiny and hard and long-burning. Most coal was formed from vast swamps that existed 300 million years ago, during a period of the geologic past called the “Carboniferous”. Coal became a hot commodity in 1769, when James Watt built a steam engine that ran on coal. This ushered in the Industrial revolution. For the next 200 years, coal fueled the development of 1st-World countries: ships, factories, home heating, electrical generation plants, trains — everything ran on coal. Eventually, coal burning gave way to fuel oil — coal use and coal mining waned. By the 1970s, environmentalists were recognizing the down-sides of the mining and burning of coal. From water pollution at the mine sites, to air pollution around sites where coal was used, coal was a problem. The famous fogs of London, described by Conan-Doyle and Dickens, were caused by coal smoke and a new word was invented: ‘smog’, meaning ‘smoke + fog’. Still today, coal burning produces 41% of the world’s electricity. Coal is still forming, but since it takes so long to turn into anthracite, we consider coal to be a ‘finite’ or ‘non-renewable’ resource — if we use up all of the better grades of coal soon, we will run out of it. Better to leave it in the ground as a reserve, while we expand our use of cleaner sources of energy.

Food is what gives our cells the energy to do their job. Today’s menu presents foods from two coal producing countries: the UK and Slovenia. December 18 is the anniversary of the closing of the last deep-site mine in the UK: the Kellingley Colliery in Yorkshire, which mined its last in 2016.

Rounds, with Pan Muffin: 193 calories… 5.5 g fat… 3 g fiber… 6.6 g protein… 30 g carbs… 20 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB All the foods in this meal are round, hence the name. Easy to prepare with Canadian bacon [back bacon to readers in Canada or the UK] and pre-made pan muffins.

++1 slice Canadian Bacon [‘back bacon’ to Canadians] NB: You could go to two slices of the Canadian Bacon for another 20 calories and 6 g protein. ++++ two pan muffin++++2 oz apple, sliced along the equator so the slices are round OR 2 oz applesauce, in a round dish++++ 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] ++

HINT: For easiest breakfast preparation, mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Slice the apple and plate it. Cook the Canadian Bacon. Warm the previously-cooked pan muffin. Done!

PAN MUFFIN each: 71 calories… 2.5 g fat… 1 g fiber… 2 g protein… 11 g carbs… 8.5 mg Calcium… ..1 cup Bob’s Red Mill 10-grain hot cereal mix…. 1¼ cup buttermilk… combine cereal + milk, let sit while preparing other ingredients. .. 1/3 cup butter … 1/3 cup sugar …1 cup unbleached flour…1 tsp salt… 1 tsp baking powder …1 tsp baking soda..

Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each pan muffin. [use 4 Tbsp batter to make each muffin for Slow Days]

Jota: 169 calories… 4.5 g fat… 7.4 g fiber … 11.5 g protein… 25.5 g carbs… 83.5 mg Calcium … PB GF The flavors of Slovakia are in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings.

++ 1½ cups sauerkraut, drained ++++ 1½ cups canned red beans, drained and rinsed ++++ bay leaf ++++ 4 oz red potatoes, cooked and diced ++++ 1 clove garlic, crushed ++++ 2 oz meat from smoked ham hock, cubed ++++ ½ cup or more vegetable broth or water ++++ Optional*: 1 clove garlic, crushed ++++ 1 tsp flour+ 1 tsp oil ++++ Optional**: raw leaves of baby spinach ++

Spray a heavy sauce pan with non-stick spray and cook one of the garlics until golden brown. Add the sauerkraut to the pan with the broth, salt, and pepper. Simmer for 30 minutes. In another pan, heat the beans with the bay leaf until warm. Remove half of the beans and put them in a food processor with the cooked garlic and half of the potatoes. Puree, adding water/broth to adjust the liquids. Add the puree, whole beans, potatoes, and meat to the pan with the sauerkraut. Taste for seasonings. Add some water/broth to bring the volume to 4 cups. *Optional: Simmer the other garlic clove in 1 tsp oil until brown. Remove garlic and whisk in 1 tsp flour, then add some stock to make a roux. Stir into the stew as a thickener. **Optional: When the soup is in the bowl, tear the spinach leaves into bits and poke them into the hot liquid to add some extra color, texture, vitamins.

James Thurber

December 7, 2025December 7, 2025 ~ me ~ Leave a comment

My parents’ library had many books, but my sister and I went back to one again and again: Thurber Carnival, by James Thurber. It was full of adult humor, yet it appealed to us, too. There were funny stories [The Secret Life of Walter Mitty], odd cartoons, and just enough mystery [why would adults think this is funny?] to make us come back for more. James Grover Thurber was born on December 8, 1894, in Columbus, Ohio. He was second of three sons, and lost sight in one eye at age six, when one of his brothers accidentally shot him with an arrow. Their father was a political aide, his mother was a story-teller with an out-sized sense of humor. Thurber attended Ohio State, but was not graduated. He tried newspaper work, then was sent to France as a code clerk at the end of World War 2. When he returned to the States, his career and his marriage were both very rocky. Newly divorced, Thurber moved to New York, where he met E.B. White. Through White, he got a job as an editor at the neophyte New Yorker magazine. It was White, too, who recognized Thurber as a cartoonist, urging him to publish his art. And so the world was introduced to Thurber’s style: stories of weak-willed married men who dream big dreams as a way to escape their scoffing, criticizing wives; fairy tales that fracture the traditional mode; and delightful parodies of popular norms [Pet Department spoofing the advice column.] As he aged, the vision in Thurber’s ‘healthy eye’ deteriorated, so he drew his cartoons on huge papers, using heavy, dark lines, and composed whole stories in his head for later dictation. In 1961, he was operated on for a blood clot in his brain. He died one month later, taking all his whimsical animals and angsty mid-century urban men with him.

If she had served this for breakfast, perhaps Mr Prebble wouldn’t have wanted to get rid of his wife. Animals such as dogs, seals, and owls populate Thurber’s cartoons, but I liked his rabbits the best. Rabbit Pie for dinner.

Ham Bake: 142 calories… 7 g fat… 1.6 g fiber… 11 g protein… 5 g carbs… 61.5 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The baked version of a ham omelette.

++1 two-oz egg ++++ 1 oz 3 %-fat ham from the deli, minced ++++ 1.5 tsp reduced fat ricotta +++ 2 tsp chives/scallion, chopped ++++ ½ tsp Dijon mustard ++++ large pinch of crumbled sage + salt & pepper to taste ++++ Clementine or 2 oz unsweetened applesauce ++++ 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] ++

Spritz a ramekin with non-stick spray and set the toaster oven to 350 F. Vigorously whisk the egg, ham, cheese, and seasonings and pour into ramekin. Bake 12-15 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Rabbit Pie: 275 calories… 6.6 g fat… 4.6 g fiber… 25.6 g protein… 27.5 g carbs… 77 mg Calcium… PB Rabbit is a common meat in recipes the world over. It is high in protein and low in fat. And yes, it does taste like chicken. You could substitute.

++ 2 oz mushrooms ++++ 4 oz chicken stock ++++ 2 tsp potato starch ++++ 0.55 oz [1 slice] ham from the deli ++++ 3 oz rabbit meat ++++ ¼ cup onions, chopped ++++ big pinch dried thyme + big pinch savory + salt + pepper ++++ ½ Arnold Multi-Grain Sandwich Thin OR a 4” circle cut from whole-grain bread ++++ 1.5 oz carrots ++

If the rabbit is uncooked: Cut it into bite-sized pieces and quickly cook in a saute pan which has been spritzed with non-stick spray. Remove the meat. Chop and cook the mushrooms in non-stick spray, but do not evaporate all of the liquid they give off. Remove the mushrooms from the pan and set aside. Add the onions and the stock to the pan along with the mushroom juices and ¼ cup water. Simmer to cook the onions. Whisk in the potato starch and the seasonings. Continue to whisk over heat until the potato starch is dissolved. Cook at a simmer until the liquid measures ¼ cup and is thickened. Add the rabbit meat, ham, and the mushrooms. Simmer for a few minutes and taste for seasonings. Pour and scrape into an oven-proof dish. Top with the Sandwich Thin. Bake at 350 F for15 minutes. Cook the carrots. Plate the meal by first putting the Sandwich Thin on the plate, then covering it with the rabbit-mushroom mixture. Pour any extra liquid so that it is soaked up by the bread. Plate the carrots to complete the meal.

Pickett’s Charge

July 2, 2025July 2, 2025 ~ me ~ Leave a comment

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

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

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

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ ¼ oz Jarlsberg cheese ++++ ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] ++++ 1½ oz applesauce ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Spritz a saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

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

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

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

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

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

masa harina + 3 oz Mexican chocolate	1 two-oz egg + salsa verde
non-fat milk + sugar	2%-fat cottage cheese
turkey breakfast sausage @ 45 calories/two	chicken breast meat
melon	red tomato salsa + strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

ground bison or turkey + canned tomatoes	Monterey jack cheese + broccoli or salad greens
garlic + cumin + Melon + chili powder	2%-fat cottage cheese + tomato salsa
unsweetened cocoa powder + red onion + Cheddar	two 6″ corn tortillas: 65 or fewer calories each
green pepper + canned kidney/black beans	cooked chicken breast
Sparkling water	Sparkling water

FDA

June 29, 2025June 28, 2025 ~ me ~ Leave a comment

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

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

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

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1/3 oz uncured capicola ham, sliced thinly and chopped ++++ large pinch oregano ++++ 1.7 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

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

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

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

Passing: Sarah Rosetta Wakeman

June 18, 2025September 14, 2025 ~ me ~ Leave a comment

“Passing” means living your life as someone you are not, and getting away with it. The term can be used for people living as a member of another race or of a different sex. Sarah Rosetta Wakeman was born in 1843 in Coventry, New York, USA. She was the eldest of nine mostly female children of a farm family. Farm life was difficult, so Sarah grew up strong and accustomed to hard work. But Sarah was not happy with her life. There wasn’t enough food, her father was in debt, and maybe something else was going on that drove her to leave home when she was 19 years old. Sarah wanted to get a job — not the sort that women did, the jobs with no income. She wanted to earn a man’s wage — for herself and to help her family. So, calling herself “Edwin”, Sarah dressed in men’s clothes and got a job on an Erie Canal boat. At one port of call, she met a recruiter for the Union Army. He was offering good pay and a signing bonus to anyone who joined up, and the money sounded really good to Sarah. She enlisted in the 153rd New York State Volunteers, this time as “Lyons Wakeman”. The 153rd was stationed near Washington DC for a few years before they were sent into combat. Sarah wrote several letters home, relating her experiences as a soldier, sending some money and a photo of herself in uniform. Her family back home knew she was posing as a soldier, but her mess-mates did not know her secret. Finally, her regiment was done with guard duty, and was sent into battle. In February, 1864, Sarah/Lyons participated in an engagement at the Red River Campaign in Louisiana. Following that action, Sarah became ill with dysentery, a common condition due to drinking tainted water. She was evacuated to a hospital in New Orleans where she died on June 19, 1864. Sarah was buried at Chalmette National Cemetery, under a stone marked “Lyons Wakeman”. Her collected letters were published as An Uncommon Soldier: The Civil War Letters of Sarah Rosetta Wakeman.

Our breakfast might have been eaten on a New York state farm in the mid-19th century — if they had enough food to eat. Our dinner evokes the location of Sarah/Lyons’ death: New Orleans, a long way from home.

Sausage-Apple ScrOmelette: 152 calories… 10 g fat… 0.5 g fiber… 13 g protein … 3.5 g carbs… 43 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A hearty breakfast to start your day right.

++ 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 link chicken breakfast sausage = 35 calories ++++ ¾ oz apple ++++ sage, fresh or dried ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Dice the sausage and apple. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the sausage/apple and stir to warm them and cook them a bit. Whisk the eggs with the sage, salt and pepper to taste. Pour over the sausage/apple in the pan. Scramble to your favorite degree of doneness. Partake of your beverages of choice.

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

Serves 4
2/3 cup onion, chopped +++++++ dash olive oil	Cook onion in a little water and oil until translucent
2 cloves garlic, chopped +++++2 tsp cajun seasoning	Add the garlic and cajun seasoning and cook until fragrant.
½ cup green pepper ++++++1/3 cup celery +++++++ 2 oz andouille or sweet Italian sausage ++++++ 3 oz chicken breast ++++++ 2 oz [½ cup] ham	Chop pepper and celery. Stir in the green pepper and celery. Slice the sausage, cube the meats, then add to the pan.
12 oz crushed tomatoes+++++ 1/3 tsp crushed red pepper+++++1/3 tsp black pepper +++++ 2/3 tsp salt ½ tsp Tabasco sauce++++++1½ tsp Worcestershire sauce ++++ ¾ tsp file powder ++++¾ cup brown rice, uncooked ++++ 1½ cups chicken broth	Pour in tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains.
2 oz broccoli	Cook broccoli and plate with the jambalaya.

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

1 two-oz egg = US large	hummus
bleu cheese + blueberries	whole-grain, unleavened lavash bread
mushroom pate: wild mushrooms, thyme, walnuts..	melon
… olive oil, shallots, butter, garlic, parsley	grapes
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

canned garbanzo beans + parsley	Granite stones + carrot
garlic + Parmesan cheese + white wine vinegar	cabbage + parsnip + herbs
thyme + salad greens + olive oil	green beans + red potatoes
tomato + canned tuna + lemon juice	spinach + white beans
Sparkling water	Sparkling water

George Stephenson

June 8, 2025June 4, 2025 ~ me ~ Leave a comment

George Stephenson was not supposed to become an engineer. He was not supposed to rise above his origins. But he did. George Stephenson was born in tiny Wylam, Northumberland, on June 9, 1781. His parents were illiterate, so George was destined to follow his father into the coal mines. Which he did — at age eight. But George was not cut out for a life of grinding drudgery. He had a good mind, and he liked to see how things worked. In his off hours, George taught himself to read and write. While in the mines, he observed the pumping and lifting machines and surely asked a lot of questions about them. His aptitude and quick intellect were noted, and over time Stephenson became a mining engineer. One of his strengths was seeing new applications for technology, and he saw a need for moving goods like coal from the mines to the shipping port of New Castle. There was a wagonway where carts riding on iron rails were pulled by oxen, hauling coal from the Wylam pit down the river to Newcastle. From the little white house where he grew up, Stephenson could see the slow parade of coal. In 1776, James Watt had perfected the steam engine, and it was used in mines to pump out water. In 1814, Stephenson built a steam-powered railroad engine — with several improvements over existing steam locomotives. In 1815, the ox-carts on the Wylam Wagonway were replaced by a railroad, as the use of trains took over the hauling of freight. George Stephenson is called the “Father of the Railroad”, and the title is well-deserved. His locomotives and the coal they carried fueled the Industrial Revolution and made Newcastle into an industrial giant of steel-making, ship-building, and coal exporting. The first passenger railroad was established in 1825 — the rest is history. All because little George Stephenson in Wylam looked out the window and thought of a better way to “Carry coals to Newcastle“.

Robin Hood Egg: 150 calories… 6 g fat… 1 g fiber… 15 g protein… 26 g carbs… 111 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline.

++ ½ multi-grain Sandwich Thin @ 60 calories ++++ one 2-oz egg ++++ 1 slice “Canadian bacon” [or 1 round = 1 oz = 20 calories slice of ham] ++++ 2 oz sliced tomato Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Lightly toast the sandwich thin and plate it. Broil the tomato slice and lightly cook the Canadian bacon while you fry the egg in a pan lightly-spritzed with non-cook spray. Assemble the layers in your order of preference and pour the optional beverages. Tuck [not Friar Tuck] in with knife and fork.

Bleu Cheese & Oyster Pie: pie filling only, 1 of 6 servings = 116 calories… 8 g fat… 1 g fiber… 5.6 g protein… 5 g carbs… 88 mg Calcium… With pie crust, 1 of 6 servings: add 193 calories [the entire pie crust for an 8” pie plate = 1160 or fewer calories] PB GF NB: if you want a GF meal, do not use any pie crust – especially not a purchased GF crust which is very high in calories. The pie makes a fabulous, indulgent meal but it is low in protein and fiber. For a very special treat, it is wonderful. The left-hand column gives the recipe is for an 8”, full-sized pie plate, which serves 6. The center column gives amounts to prepare a 6” pie plate to serve 4. HINT: leftover pieces freeze well.

8” pie pan with pie crust	6” pie pan +pie crust	Roll out dough, fit into pie pan. Crimp edge. Blind bake 15 mins. Remove foil and weights + bake until golden, ~ 5 mins. SEE ABOVE NOTE ABOUT PIE CRUST
++++1 Tbsp butter++++ ½ c leeks++ ½ c fennel bulb++++½ c tart apple++ ½ tsp ground black pepper+++ pinch salt	++2 tsp butter ++++¼ c leeks+++++++ ¼ c fennel bulb++++¼ c apple++++++ ¼ tsp pepper+++++pinch salt	Finely chop leeks and fennel. Dice apple. Melt butter in a skillet, add leeks, fennel and apple, and sauté on low until tender and translucent. Season with a pinch of salt and pepper and remove from heat. Heat oven to 400F.
12 oysters – we like East Coast oysters which are brinier	6-8 oysters	Put oysters flat in a saucepan w/ just enough water to cover. Heat pan on med-high until water reaches 131F/55C, on a food-safe thermometer. Shut off heat and let sit on burner 5 mins. Take oysters from water, cool in a bowl. Open shells, remove oysters, catching juices in bowl.
++4 oz blue cheese +++++++3 Tbsp reserved oyster juice ++++++++++++ 1 egg white	++2 oz blue cheese ++++1.5 T oyster juice +++++ ½ egg white	In a separate bowl, mash cheese, adding reserved oyster juice. Beat egg white until softly peaked and fold into cheese.
		Spread leek mixture in pie shell. Spread cheese mixture on top. Bake 20 mins.
oysters	oysters	Take pie from oven, arrange oysters on top. Bake 2 mins.
fennel fronds +++++4-5 asparagus stalks/person	fennel fronds+++ 4-5 asparagus stalks per person	Take from oven, strew with fronds. Let pie set about 10 mins, cut in portions and serve with steamed asparagus.

Bridget Bishop

June 1, 2025May 29, 2025 ~ me ~ Leave a comment

(Original Caption) Illustration, “THERE IS A FLOCK OF YELLOW BIRDS AROUND HER HEAD,” depicting the accusation of a bedeviled girl during the Salem witch trials. Engraving by Howard Pyle.

Bridget Playfer was born in Norwich, England in the 1630s. She married her Samuel Wasselbe in 1660, and they had one child who died in infancy. Bridget, pregnant with her second child, immigrated to Massachusetts Colony after the death of her husband. There she married a widower with three teenaged children, and they lived on Washington Street in Salem Town. [Salem Village is now the town of Danvers. Salem Town is now called simply Salem.] When he died, after 19 years of a volatile and probably abusive marriage, there were rumors that Bridget had done him in. She inherited the house and orchards, and then married a sawyer named Edward Bishop. In 1692, there was something odd in the air — or was it in the food? — in Salem Town: young women began to say that they were being afflicted by witches! There was no actual evidence of this, except that when the young women saw the ‘witches’, they screamed and writhed in pain. On April 16, Bridget Bishop was accused of witchcraft, and she was arrested on April 19 and put in jail. Although she was not the first to be accused, Bishop was the first to be tried. Why? It seems that a lot of people did not like her. Her trial began on June 2. Since she could provide no evidence that she was not a witch, Bridge Bishop became the first person to die when she was publicly hanged on June 10. Before the hysteria had run its course, 19 people had been executed. From those events came the term ‘witch hunt‘, meaning a sham accusation with no evidence of guilt. The infamous anti-communist investigations by Senator Joseph McCarthy in the early 1950s have been characterized as a ‘witch hunt.’ These days, no matter what the evidence, accused and arrested people will cry out that they are victims of a witch hunt, and that they are being persecuted by enemies. It all depends on the amount of evidence provided. In 2001, the government of Massachusetts officially exonerated Bridget Bishop.

The people of Salem Town were farmers and fisher folk. Our meals are simple and are the sort of foods that could be prepared in a pot over an open fire, as Bridget Bishop would have cooked.

Oatmeal Pudding: 258 calories… 4 g fat… 5 g fiber… 14 g protein… 36 g carb… 55.6 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. HINT: THIS MAKES ENOUGH FOR TWO [2] SERVINGS. Make them both, since two are as easy as one, and freeze the other.

++ ½ cup rolled oats, cooked in 1 cup water ++++ 2 tsp maple syrup ++++ ½ cup fat-free cottage cheese ++++ pinch of nutmeg or cinnamon ++++ 4 Tbsp. blueberries [fresh or frozen] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Cook the oatmeal in the water. Take off the heat, stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If cooking for one, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the hot beverage of your choice for a hearty, healthy meal.

Seafood Chowder: 275 calories… 11 g fat… 1 g fiber… 15 g protein… 16 g carbs… 117 mg Calcium… GF It freezes nicely, but it is great to share! Dear Husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.

10 one-cup servings
4 strips thick-cut American streaky bacon	Dice bacon. In a medium skillet cook it until crisp and brown. Remove bacon .
1 Tbsp bacon fat+++++1 medium yellow onion, finely diced ~1 cup	Add onions. Cook slowly over low, stirring, until translucent – 10 mins?Put into a bowl with bacon.
1# baking potatoes, peeled + cut in ½” cubes	In a separate saucepan, cover potatoes with salted water and boil until almost tender, about 15 minutes. Drain potatoes, add to bacon/onions. [Save water for baking]
2# steamer clams in shells+++++1 Qt water	Put clams in a large pot with water. Heat to boiling, cover, and cook until clams open, 3 mins.
	Take out clams, leaving liquid in pot. Strain liquid through paper towel-lined sieve. Take clams from shells, cut into smaller pieces if necessary. Add to potatoes, onion, and bacon.
one 1½# lobster	Put strained broth back into empty pot, bring to a boil. Put lobster head-first into boiling broth. Cover and cook 20 mins. Remove lobster and let cool. Crack shell, remove meat. Cut into ½” chunks and add to potatoes.
1 pound scallops, trimmed++1 pound shrimp, peeled	Heat broth until boiling. Add scallops, shrimp. Turn heat to low. Simmer ~3 mins, until scallops + shrimp are just cooked through.
++1 quart whole milk ++++4 Tbsp butter ++++++++ 2 sprigs parsley+++++¼ tsp paprika++++salt + pepper to taste	Finely chop the parsley. Add all the previously cooked ingredients to the liquid, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling. Take off heat.
	Cover and cool. Let soup sit in the ‘fridge or on a cool back porch 12-24 hrs.This enhances the flavors.
	To serve, heat to steaming hot but do not boil.
	Freeze what is left over in serving-size containers.

Anthony Trollope

April 23, 2025April 22, 2025 ~ me ~ Leave a comment

“The primary object of a novelist is to please, and this man’s novels have been found more pleasant than those of any other writer.” So wrote Anthony Trollope in his 1833 Autobiography. Indeed, his novels gave pleasure to many, many readers. Writing was his side-hustle. By day, Trollope was a postal employee. He was born on 24 April 1815, in London, England into a family of reduced circumstances. His father did not succeed as a country barrister due to his bad temper. Was he angry because all his ambitions seemed to go amiss? A lost chance at a noble title and bad investments lead to money troubles, so the family moved to Belgium where Anthony’s mother Frances supported the family by writing novels and travel books. After a miserable childhood, his choice between joining the Belgian army or working for the UK postal system was a no-brainer, so Trollope returned to England. He was not exactly Emplo-yee of the Month, but an open post within the system took him to Ireland. There Trollope’s life turned around. The 26-year-old became a Surveyor’s Clerk, traveling around the country, checking up on various post offices. He was quite good at that, and on long train trips he began to write. By 1850, his first three novels — the Irish stories — had been published. A visit to Salisbury Cathedral gave him the idea to pen a book about clerics, and so The Warden appeared in 1855. That lead to the popular Chronicles of Barsetshire books. Along the way, he championed the pillar-shaped Post Box, seen around the Kingdom to this day. How did he manage the two careers? By paying his servant extra money to wake him up at 5 am every day, so he could write 1000 words per hour from 5:30-7:00 am, then have breakfast and go to work. Some people were shocked at that idea, as it implied a mechanical rather than artistic thought process. But it worked for Trollope, who produced 47 novels. His postal inspec-tions had him traveling to foreign outposts of the Empire, so Trollope wrote travel books, in addition to short stories, biography, and criticism. In 1867, having amassed a large bank roll from his writing, he resigned as a civil servant to devote his time to running for office [he lost], and writing. Why were Trollope’s novels so successful? He wrote about “the commonplace”: details of everyday life and the “politics” of the vestry, the bank, and the tea table. As Trollope wrote, “A novel should give a picture of common life enlivened by humour and sweetened by pathos.” His work did that, showing us little insights into the minds and actions of relatable little people. Delightful.

Frau Frohmann, from the short story about why she raised the prices at her country inn, might well have served a breakfast like this one. The lamb at dinner is a nod to Trollope’s son, whom he bankrolled to run a sheep ranch in Australia. In true Trollope family tradition, the venture failed.

Senefeier Sauce Omelette: 178 calories… 9.6 g fat… 3 g fiber… 12 g protein… 13 g carbs… 127 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A popular German comfort food is the inspiration for this breakfast. Delicious and easy to prepare.

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ ¼ cup frozen spinach ++++ 1½ Tbsp Bechamel Sauce ++++ 1 Tbsp grainy mustard ++++ large pinch nutmeg ++++ 1½ oz pear ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

NIGHT BEFORE: Put frozen spinach in a sieve so it can drain and thaw overnight. NB: if Bechamel is frozen too, measure it out and put into sieve with spinach. Stir together spinach, Bechamel, mustard, nutmeg. Whisk eggs and pour into a hot non-stick pan spritzed with olive oil or cooking spray. Lift edges of eggs as they cook, to let uncooked egg flow underneath. When top sets, spoon spinach mixture onto half of the egg and spread it to the edges. Fold and plate with the fruit. Splendid. Zippy.

Lamb With Mediterranean Vegetables: 295 calories… 14 g fat… 9 g fiber… 22 g protein… 40.5 g carbs… 205.6 mg Calcium… PB GF Here’s a fine meal, full of complex carbohydrates and good flavor.

+++++ 1 oz ground lamb +++++++ 1 cup Mediterranean Vegetables ++++++ ¼ cup cooked brown rice ++++++ ½ oz Gruyere cheese, grated ++++

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve topped with grated cheese.

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

1 two-oz egg = US large	1.5 two-oz eggs
capicola ham	dandelion greens
marinated artichokes	brown rice
blueberries + plain fat-free yogurt	melon + garlic
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Romaine lettuce + green beans	chicken breast meat + asparagus
olive oil + cucumber	bechamel sauce with cheese
feta cheese + black olives	4 buckwheat galettes
plain fat-free yogurt + white wine vinegar	raw vegetables: carrots, radishes, broccoli
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Recipes for Intermittent Fasting Days

Edward, the Confessor

Passing: Charley Parkhurst

Coal

James Thurber

Pickett’s Charge

FDA

Passing: Sarah Rosetta Wakeman

George Stephenson

Bridget Bishop

Anthony Trollope

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