Road to Emmaus

April 5, 2026March 25, 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.

Religious faith is not a single event, it is a journey. Parts of that journey might be joyous, parts might bring grief — it is all part of the process. One such journey occurred on the day after the ‘First Easter’. Around 33 CE, on the first full day of Passover, Jesus of Nazareth was killed by the Romans as a political prisoner. Jesus’ devoted male and female [everyone remembers the 12 disciples but no one thinks about the many women who were part of his retinue, believers all] followers buried him and then went into hiding. In modern terms, they had survivor guilt and in time they would have had PTSD. They hid from society and daily life because they were depressed and because they feared arrest for having associated with Jesus. On the Sunday following his death, three female followers found that Jesus’ tomb was empty except for an angel [!], and one of them reported having seen him alive. What could this mean?? Surely a man who had died before their eyes could not have risen from the dead…?! The next day, two of his friends, identified as Cleopas and his wife Mary, left Jerusalem headed for Emmaus, their home town seven miles away [a two hour walk] or maybe 19 miles away [a six hour walk]. They were on a physical journey as well as a mental and emotional journey of grief and confusion. On the road to Emmaus, the two were met by another man, and they fell into conversation. Mary and Cleopas were amazed that the man seemed to know nothing of the death of Jesus, and as they walked, the three discussed the event and how scriptures had foretold it. When they reached Emmaus, they all dined together. The stranger reached for the bread, and blessed it and broke it — and Cleopas and Mary suddenly recognized that this ‘stranger’ was in fact their friend Jesus, truly alive and well! The minute they knew him, he disappeared — but they knew what they had seen and experienced. They retraced their steps to Jerusalem to tell their friends what had happened. Their journey had only just begun. Easter Monday is a holiday in many nations around the world.

Our meals contain popular ingredients from the Levant, that may have been eaten by Mary and Cleopas. There is even bread to break together.

Za’atar Bake: 176 calories… 10 g fat… 2.5 g fiber… 10.5 g protein… 11 g carbs… 58 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF Za’atar and hummus were made for each other, so combine them with eggs for breakfast. Yummy.

++one 2-oz egg ++++ 2 Tbsp hummus ++++ 1 tsp za’atar ++++ 2 oz pear/apple ++++ 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] ++

Whisk the egg, then add the hummus and za’atar. Spritz an oven-safe dish or ramekin with non-stick spray and pour in the egg mixture. Bake at 350F. For 12-15 minutes – it should puff and be starting to brown. Prep beverages, plate eggs with fruit. That’s an easy preparation for a fine breakfast.

Veal with Dried Fruit: 289 calories… 4.5 g fat… 4.6 g fiber… 27 g protein… 28.5 g carbs… 80 mg Calcium… PB GF – if not serving the bread All the ingredients [except the tomato paste, which you could eliminate] are mentioned in the Bible. Is this the dinner that was cooked when the ‘fatted calf’ was killed? It seems celebratory to me. It is based on a recipe from lacucinaitaliana.com.

Serves 2
½ c. carrots——-½ c. onion——-½ tsp olive oil——— 1 bay leaf —– 1 sprig rosemary	Chop vegetables. Brown in a saute pan with oil, bay leaf and rosemary. Cook 5 mins.Season with salt + pepper.
1/3 cup hot water —–2 dried apricot —– 1 dried fig ——- 2 dates	Cut fruits in half. Add water and fruit to pan. Cover pan and simmer over low heat ~30 mins. 20MINS??
6 oz lean veal filets	Pound meat to thin it if fillets are more than ½” thick.
1/3 c.white wine—–1 tsp. tomato paste	Add these, with veal, to pan. Cover partially and simmer on low until meat is cooked and sauce has thickened.
3 oz cucumber per person [13 calories]—–1.6 oz gozleme bread [26 calories]	Divide meat, fruit and sauce between 2 plates. Serve with sliced cucumbers and gozleme bread.

Who Dunit? Who Ate It? Chapter X

April 1, 2026March 26, 2026 ~ me ~ Leave a comment

Dear Husband and I love to read ‘whodunits.’ Crime literature written in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

Nancy Drew is many a girl’s introduction to ‘crime fiction’, and my sister was a huge fan. The plucky young heroine solved mysteries in a series of books that first appeared in 1930. With her gal chums Bess and George, Nancy appeared in 56 books which have sold 70 million copies world-wide. Author Mildred Wirt Benson wrote 23 of the original 30 books under the nom de plume “Carolyn Keene”. She was the first in a series of authors using the same pen name. In The Mystery of the 99 Steps, Hannah Gruen, the Drew family’s housekeeper, serves French Toast for breakfast.

French Toast: 187 calories… 6 g fat… 2.6 g fiber … 12.6 g protein… 15 g carbs … 95 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

++4 slices 70-cal whole grain bread +++ one 2-oz egg +++ 2 Tbsp fat-free milk +++ per person: 1 oz strawberries, fresh or unsweetened frozen +++ 1½ tsp maple syrup +++one 60-cal chicken sausage +++ 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]

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread using a large cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a dish with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also mash the strawberries and stir into the syrup. NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray until browned on both sides. NOW PUT ½ OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice.

Chief Inspector Armand Gamache is hero of Louise Penny’s ‘Three Pines Series‘. In The Gray Wolf, he must revisit the monastery of St Gilbert Entre-Les-Loups in northern Quebec Province. The monks serve a vegetarian casserole made of their home-grown produce, and even Jean-Guy Beauvoir, Armand’s carnivore right-hand man [and son-in-law] enjoyed it.

Ratatouille-Feta Casserole: 266 calories…12 g fat… 6.5 g fiber… 11 g protein… 33.5 g carbs. 152.6 mg Calcium… 371 mg Sodium… PB GF – if using GF bread This meal was described in a Louise Penny book, and I decided to try it. Some recipes have you serve it on bread, but I incorporated the bread into the casserole for heft and portion control.

Serves 3
++5 oz eggplant+++5 oz zucchini+++ 5 oz red or yellow sweet pepper+++ 5 oz roma tomatoes+++	Leave vegetables unpeeled and cut them all into ½” cubes. Put into large saucepan.
5 oz red onion, sliced ¼” thick+++2 cloves garlic, sliced+++ lots of thyme and rosemary+++ crushed red pepper+++ salt & pepper to taste++	Peel onion and garlic, slice.Add these to saucepan with ½ cup water. Put on lid, simmer until soft but not mushy.
4 oz whole wheat baguette, cut in ¼” cubes	Add to vegetables, mix well. Pour into 6×10” baking pan.
3 oz good feta cheese, crumbled	Distribute on top of vegetables.
	Bake at 375 until getting a bit charred. Serve hot.

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

1 two-oz egg = US large	1.5 two-oz eggs
hummus	2%-fat cottage cheese
za’atar	mushrooms
pear or apple	chives or scallions
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Carrot + onion + veal + dried apricots	caraway seed + collard or other large-leaf greens
olive oil + rosemary + dried Turkish fig	chicken sausage with apple @ 110 calories
bay leaf + dates + cucumber	applesauce, unsweetened + garlic powder
white wine + tomato paste + gozleme bread	onions + sauerkraut
Sparkling water	Sparkling water

6 7

March 29, 2026March 25, 2026 ~ me ~ Leave a comment

Numerals are symbolic representations of amounts of things. Numerals can also take different meanings. Take 6 and 7, which have had a long and varied pairing history. Riddle: Why was 6 afraid of 7? Answer: Because Seven Eight Nine. [it makes sense if you hear it said out loud and allow for a change the spelling.] Then there is an old expression, “to be at sixes and sevens”. The usage goes back to Chaucer in 1374, when it was said as “on sixes and sevens” and it meant taking a risk, as in a game of dice. By 1535, it was “at six and seven”, and the meaning was confusion and disarray. Since 1601, the phrase is “to be at sixes and sevens”, and it still refers to disorder. You want disorder? How about the way that adolescents love to annoy adults — it has been that way for centuries. The way they dress, the music they like, and especially the way they talk, all are intended to set them as far apart from their parents as possible. In the 1920s, a flapper [modern young woman] might be heard saying that “Mrs Grundy [any prudish/older woman] gave her the heebee-jeebees [made her uneasy]”. In the 1960s, a youth might turn down an offer saying, “I don’t dig it, Man — it ain’t my bag”. Guaranteed to incense an adult! Nowadays, it is “6 7”. For a while in 2025, children of all ages and in all places would say it, accompanied by hand gestures. It either began with a song in late 2024 called Doot Doot (6 7) or it had to do with a basketball player whose height was 6’7″. Whatever. The phrase and gesture have been around the world on TikTok, spreading it at the speed of light. And kids are delighted by the way it drives adults CRAZY. Adults want to know what it means, and you know what? It doesn’t mean a thing! Now that it has been in use for about a year, it will die out, so by June 7th, it should be gone. What will they come up with next???

Our breakfast has six ingredients, our dinner has seven. What more could you want?

Parthian Scramble: 179 calories… 8 g fat … 2.4 g fiber … 11.5 g protein … 16 g carbs… 56 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The flavors in this breakfast were favored by the Parthians, as recorded by the Roman historian Apicus. The sweet dates are a fine foil to the salty eggs: very modern tastes in an ancient recipe. HINT: this recipe is enough to serve two [2].

++ 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 c chickpeas ++++ 1½ tsp fishsauce ++++ ¼ tsp ginger powder ++++ 1 Tbsp fennel frond, chopped ++++ per person: 2 deglet noor dates ++++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]

Mash the chickpeas with the fish sauce, ginger, and fennel. Whisk into the eggs and cook to your liking. Plate with the dates. If you want more flavor, put a dash of fish sauce on the finished eggs.

Ham Flan [Rigodon]: 284 calories.. 9 g fat… 3 g fiber… 27 g protein… 25 g carbs… 231.5 mg Calcium… PB GF – if using GF flour In Burgundy, France, they like their ham. Here it stars in the glorious ‘rigodon’ or ham flan. Easy to prepare and splendid to eat. HINT: This recipe serves 2 [two].

++ 3 oz ham, preferably 97% fat free ++++ 1 cup skimmed milk ++++ 4 two-oz eggs ++++ 2 Tbsp white whole wheat flour ++++ big pinch allspice ++++ big pinch thyme ++++ Side Salad OR 2 oz green beans ++

Dice the ham and put it on the bottom of a glass or ceramic pie plate which has been spritzed with non-stick spray. Bring the milk slowly to a boil. Whisk the eggs and flour until well combined. Take the milk off the heat and add to the eggs in a thin stream while whisking quickly so the eggs don’t cook. Stir in the seasonings and pour it all into the baking dish. Bake at 350F for 35-40 minutes, until set and golden brown. Serve cold or at room temperature/

Saladin

March 25, 2026March 24, 2026 ~ me ~ Leave a comment

One of the most recognized names of the era of the Crusades is that of Saladin. His full name was An-Nasir Salah ad-Din Yusuf ibn Ayyub, and he was of Kurdish extraction. Born in Tikrit [modern Iraq] in 1140, he spent his formative years in Damascus, Syria. During that time, the Levant was controlled by two opposing forces: The Christian Franks [Europeans who had captured coastal land including Jerusalem during the First Crusade] and the Muslims [a variety of ethnic groups who shared the Islamic faith]. Son of a mercenary soldier, Saladin migrated toward a military career, although he enjoyed his religious training as well. He served in several campaigns, some against other Muslims, some against Christian forces. At age 31, on March 25 [following the deaths of his two political rivals] Saladin was appointed vizier [chief advisor] to the Calif and commander of Syrian forces in Egypt. Through diplomacy and military force, he united Muslim territories of Syria, northern Mesopotamia, Palestine, and Egypt under his own rule. Saladin was a fair and benevolent ruler, always ruled himself by his religious values and his dream of uniting the Muslims to drive out the Christians. He sought a moral rebirth of the Muslim society. At last Saladin’s well-trained army met the Franks in 1187, winning the battle of Ḥaṭṭīn so decisively that within months they won back Jerusalem from the Christians. That city which figured in the religious history of the Jews and Christians was also holy to the Muslims. Saladin showed mercy to the conquered population by not killing them [when the Christian army first took Jerusalem in 1099, they slaughtered every man, woman, and child who was not Christian.] The victory stunned Christian Europe, and galvanized them into organizing the Third Crusade. This brought Richard I of England and Phillip II of France into the fray. The more they fought Saladin, the more they respected him for his military strategy and his chivalry. Despite several apocryphal stories, Saladin and Richard never met in person. They met in battle only once, at Arsuf. Richard won at Arsuf, but he never retook Jerusalem. Although the two men each wanted to kill the other, they had a curious mutual admiration society. In 1192, they signed a treaty ending what could be called the First World War [England, France, Germany, and all the Muslim lands ruled by Saladin]. They agreed that Muslims would still rule Jerusalem but Christians would have free access to the city on Pilgrimages. A few months later, Saladin died of a fever. Supporters were astonished to discover that the most powerful and revered leader of the time had no money left to build a tomb for himself. Saladin was eventually buried in Damascus. He was a strong, brave leader while at the same time moral, decent, and chivalrous. How would he fare as a leader in today’s world?

Our breakfast is a dessert that has been loved in the Arab world for centuries. The dinner contains ingredients that have been typical of Arabian cuisine for just as long. These are oldies but goodies.

Mahalabia: 230 calories… 5 g fat.. 1 g fiber… 13 g protein… 70.5g carbs… 511 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF This seventh century Persian delight is usually served as a dessert. But why not enjoy it at breakfast with fruit and nuts? The recipe is adapted from one I found at sourandsweets.com.

++ 1 of the 3 portions of pudding, with apricots and pistachios ++++ 2 deglet noor dates ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [75 calories] ++

Sv 3 Milk Pudding	3 ramekins
2 cups 2% milk———-4 Tbsp cornstarch———- 3 Tbsp sugar——1 large/2 oz egg—–	In a saucepan, whisk these together until well combined.
	Cook on medium heat ~5 mins until mixture starts to thicken
	Reduce heat, stir until you get ‘the right’ consistency – should coat a wooden spoon.
1/4-1/2 tsp almond extract	Take pot from heat, add extract. Stir. Divide in 3.
3 half apricots, fresh or canned in light syrup	Put ¼ cup pudding per ramekin. Add ½ apricot.
Per serving: 1 Tbsp chopped pistachios	Fill ramekins with pudding, sprinkle with pistachios.
1 of 3: 190 calories… 4.8 g fat… 0 g fiber… 12.6 g protein… 60 g carbs… 505 mg Calcium…	Refrigerate 2-3 hrs/over night, serve chilled.

Arabian Spiced Chicken: 297 calories… 4 g fat… 5.4 g fiber… 24.4 g protein… 46 g carbs… 35 mg Calcium… PB GF Using ingredients originally from the region, it is possible to craft a very authentic meal that could have been enjoyed by ancient Arabs. They would have eaten by grasping the stew with the flat-bread called fatir — but on a Fast Day, we will choose a fork. TIP: This recipe makes enough for 2 [two] meals.

++ 6 oz chicken thigh meat, boneless, skinless ++++ 2/3 cups water ++++ 1/3 cup chicken broth ++++ 1.5 tsp Hawayij spice ++++ 1/3 cup dry quick-cooking barley ++++ Per serving: 3 deglet noor dates ++++ 5 oz watermelon cubes ++

Skin and bone the chicken thigh and cut it into 1” chunks. Heat a non-stick skillet and spritz it with non-stick spray. Sprinkle the chicken with the spice and saute it until partly cooked. To the pan, add the water and heat it, scraping up any brown bits from the bottom. Stir in the dry barley. Put a lid on the pan and simmer for 10-12 minutes. Add the chicken broth and stir gently until everything is heated through. Plate with the dates and watermelon on the side. Sprinkle the stew with more Hawayij if you like. The peppery stew is fabulous with the cool, crisp melon and the sweet, musky dates. What an Arabian Delight.

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

1.5 two-oz eggs = US large	1 two-oz egg + 70-calorie whole-grain bread
chickpeas + ground ginger	maple syrup
Thai fish sauce	skimmed milk + strawberries
fennel frond + deglet noor dates	60-calorie chicken breakfast sausage
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

3%-fat ham + skimmed milk	eggplant + red sweet italian pepper
4 two-oz eggs + green beans	red onion + feta cheese + roma tomatoes
white whole wheat flour	thyme + rosemary + garlic
allspice + thyme	crushed red pepper + whole wheat baguette
Sparkling water	Sparkling water

Night Sky: Leo the Lion

March 22, 2026March 21, 2026 ~ me ~ Leave a comment

Earth’s orbit around the sun every year takes us sweeping through a wide swath of space in the Inner Solar system. Thus throughout the year we are able to view a changing panoply of stars and constellations. “Constellations” are groups of stars that form recognizable shapes, often of animals. Humans around the world see these shapes in the sky and for millennia they have made up stories to explain their position in the sky. One such constellation is Leo the Lion. In March, Leo appears in the South-Eastern sky, as if emerging from behind a curtain. First we see Leo’s head, which looks like a sickle. Indeed, The Sickle qualifies as an ‘asterism’ — a shape within a constellation that has its own name. It resembles a backwards question mark, and is very easy to identify. Once you find the Sickle, look to the left to see the other stars of Leo. I used to describe to my students that the lion was lying on the grass with his legs tucked under him, looking to the viewer’s right. Leo figured in Greek mythology as the Nemean Lion which was killed by Hercules in the first of his Twelve Labors. It was mentioned as a constellation by the Babylonians in 400 BCE. In some cultures, their New Year began when the constellation Leo appeared in the sky. Certainly in the Northern hemisphere Leo shows up just before the Vernal Equinox, the day that Spring begins. The brightest star in Leo [called Alpha Leo] is Regulus [meaning Heart of the Lion], found at the end of the Sickle’s handle. Beta Leo, the second brightest star, is Denebola [meaning Lion’s Tail], which is the star farthest to the left. That star is only 36 Light Years away, which means you are seeing it as it was 36 years ago, the light having taken that long to reach your eyes. Regulus is even further, 79 Light years away. Since it is on the ecliptic, Leo is one of the 12 Zodiac constellations. People born between July 24 and August 23 are said to be born under the sign of Leo. They are also said to be creative, self-confident, and having dominant personalities. Grab a friend who was born in that time span and go Leo-looking this Spring.

From the Greeks and Babylonians, meals for Leo-lookers. I hope the sky is clear and dark enough where you live that you have the delight of observing the stars at night. They can be spectacular! Turn off the TV and the porch light, and go outside to have a look.

Greek ScrOmelette: 152 calories … 9 g fat… 0.6 g fiber … 12.6 g protein… 4 g carbs… 88.5 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Feta cheese is such a lovely ingredient for 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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week. ++++ 0.4 g = 3/8 oz feta cheese, reduced fat ++++ 1 Tbsp tomato puree [not tomato paste] ++++ large pinch of cinnamon + of oregano ++++ 1 Tbsp pomegranate seeds –OR– 1½ oz applesauce sprinkled with cinnamon ++++ 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] ++

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

Babylonian Fish & Barley: 278 calories…2.6 g fat… 5.4 g fiber… 26 g protein… 40 g carbs… 50 mg Calcium… PB GF These ingredients, used in the cuisine of the ancient Babylonians, have been interpreted by me for an easy and filling meal.

++ 4 oz tilapia or other fresh water fish ++++ 2/3 cup pearled barley, cooked ++++ ½ cup onion, chopped ++++ ½ c cucumbers, diced ++++ 2 Tbsp cilantro, chopped ++

Cook barley. Season fish with salt and pepper, cook with a spritz of cooking spray in a non-stick pan ~ four minutes per side. Chop onions, cukes, and cilantro. Stir into warm barley, season with salt and pepper. Plate fish in the center of the plate, surround it with barley mixture.

Dr Livingstone?

March 18, 2026March 17, 2026 ~ me ~ Leave a comment

When I was a child, the expression “Dr Livingstone, I presume?” was known by many. Who was Dr Livingstone? He was the son of cotton mill workers in Lanarkshire, Scotland, raised in poverty with his parents’ fiercely religious views for spiritual comfort. David Livingstone, his six siblings, and their parents lived in one room of company housing at the mill. When he was 10 years old, little David went to work in the mill to help his family financially. Even then, he knew that he wanted an education and a life of travel, so he spent some of his wages on books. When Livingstone was 21 years old, he heard that medical missionaries were needed in China, so he put his efforts into training for that life. While still working part-time at the mill, David studied Greek, theology, and medicine for two years before being accepted into the London Missionary Society. The Opium War put the kibosh on going to China, but a meeting with the leading missionary to Africa, Robert Moffat, turned Livingstone’s thoughts to the “Dark Continent“. In 1840, he was ordained as a missionary and set sail for Cape Town. After a brief stay with Moffit at his missionary outpost on the coast, Dr David struck out for the interior. His plan was to convert members of the native population and thus have local people to help him to spread the Christian gospel. In addition, Livingstone wished to explore the land that was unknown to Europeans. On a trek to Botswana, he was mauled by a lion. Mary Moffat nursed him back to health and they married in 1845. The more Livingstone saw of Africa, the more he yearned to help the people. Arab slave-traders plundered the region and Livingstone thought that if people could trade in goods, the slave trade would die out. Although some might see him as a tool of imperialists, the good doctor wished to promote a healthy economy, education, and good health for the indigenous people. His wish to end the slave trade put him at odds with some tribal leaders and with the Arabs, leading him to send his wife and four children to England. Everywhere he went, Livingstone made maps of rivers to help Englishmen to penetrate the continent’s interior and set up trade routes. He was recognized by the Royal Geographical Society and was hailed as a great explorer, especially after being the first Englishman to visit Mosi-oa-Tunya, “the smoke that thunders”, which he named “Victoria Falls”. Livingstone made periodic visits to England, giving speeches and publishing his journals, which made him even more well-known. The hardships of travel and diseases that he encountered had an impact on Livingstone’s health. Around 1867, his letters to England stopped. His friends feared he was dead, but it was because the local Arab leader prevented Livingstone’s mail from getting out. As time went on, world-wide interest was growing in finding what had become of him — alive or dead? The editor of the New York Herald newspaper sent reporter Henry Morton Stanley to find him. In November, 1871, Stanley followed a lead and found his quarry. They met in the marketplace of Ujiji in what is now Zambia. According to the article which Stanley sent to the Herald, he approached the only white man for hundreds of miles and queried, “Dr Livingstone, I presume?” And the answer was “Yes.” Livingstone at the time was ill with malaria, but he declined Stanley’s suggestion to return to Europe. He died of malaria and dysentery in 1873.

Two important locations in Livingstone’s life were his birth country and modern-day Zambia, where he was living when he was ‘found’. Breakfast from the former, dinner from the latter. Enjoy these meals in his memory on his birthday, March 19.

Haggis ScrOmelette: 192 calories… 10 g fat… 1 g fiber… 14 g protein… 10 g carbs … 51 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Haggis could be described as a Scottish lamb sausage. Sausage and eggs are a winning combination, so why not haggis and eggs?

++ Three 2-oz eggs of which you will use 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.++++ 2 Tbsp haggis** ++++ 2 oz applesauce, unsweetened OR 2 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]

Spritz a non-stick pan with olive oil or non-stick spray. Whisk the eggs with the haggis, and salt & pepper to taste. Scramble or cook as an omelette in the pan. Plate with the applesauce and pour the optional beverage. A gateway to Scottish cuisine.

HAGGIS [lamb sausage] makes 3.5 cups per Tbsp: 23 calories … 1.3 g fat … 0.2 g fiber … 2.8 g protein … 1.6 g carbs … 2.6 mg Calcium … This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US by law. Despite what it is not, it will do just fine.

++ 8 oz lamb liver +++ 8 oz ground lamb meat OR lamb hearts +++ 1 cup onion, chopped +++ 1 tsp or more coriander [I used whole, which I boiled with the meat] +++ 1 tsp or more black pepper +++ 7/8 cup rolled oats +++ salt ++ Put the meat, onions, and coriander in a pot and cover with water. Boil gently 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil gently 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up. TIP: I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Nshima with Turkey Relish: 284 calories… 5.6 g fat… 8 g fiber… 15.5 g protein… 51.5 g carbs… 250 mg Calcium… PB GF This is a popular meal in Zambia. Corn meal or ‘mealie’ is a food that the locals enjoy as often as they can. Here, mealie takes the place of mashed potatoes on the plate. The ‘relish’ can be vegetarian or vegan, and has many variations. Vijayalakshmi Kutty at ElsaTable is the source of this recipe. TIP: you could use finely diced cooked turkey instead of raw, and frozen chopped greens. If using pre-cooked turkey, add it with the greens to avoid overcooking.

Serves 4
2” water in the pan—–salt	Bring water to a full boil, add salt. Take pot off heat.
¾ c yellow corn meal	Slowly add corn meal, whisking all the while. Cover, cook on very low heat ~15 mins.
200 g minced turkey meat—-½ tsp canola oil—–½ tsp salt	Cook meat in oil till well done. Add salt, remove meat.
2 cups onion, sliced thinly—-1 cup carrot, sliced thinly	Add onions and carrot, stir-fry till tender, about 4 minutes.
1 cup tomato, sliced	Add tomatoes and stir until dry.
400 g spinach/kale, chopped ——1 tsp oregano powder–garlic, salt, pepper to taste	Add these. Cook on low heat till greens have released all their water. Put meat into pan, heat until rewarmed.
Hot sauce, optional	Serve hot. Some hot sauce always goes well with it.

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

1.5 two-oz eggs = US large	1 two-oz egg
pomegranate seeds or unsweetened applesauce	2%-fat milk + cornstarch/cornflour
cinnamon	sugar + pistachios, roasted unsalted
feta cheese + tomato puree	apricots: fresh or canned in light syrup
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

tilapia or other fresh-water fish	4 oz chicken thigh meat + chicken broth
pearled barley	quick-cooking barley
cucumber + onion	deglet noor dates
cilantro	Hawayij spice + watermelon
Sparkling water	Sparkling water

Ice

March 15, 2026March 12, 2026 ~ me ~ Leave a comment

[You will be glad to know that this blog post is not about an over-reaching government agency. It is about frozen water.] In 100 BCE, the Chinese figured that if they cut ice from frozen rivers in the winter, they could use it to preserve food. Wealthy Romans were said to have snow delivered to make frozen desserts. The idea of maybe using winter’s ice for summer’s use really took off when Frederic Tudor [born 1783] entered the scene. Tudor’s family was rich, having made their money in the law. Frederic was interested in business from an early age, and opted out of going to Harvard to pursue commerce. His family had a large pond at their home in Saugus, Massachusetts, USA, where they would cut ice in the winter to store in an underground ‘ice house’. This system provided cooling for foods, as well as ice for beverages and ice cream into early summer. One of Frederic’s brothers joked one day about how people in hot climes would probably love to have ice in their drinks on a warm day — and that was all Frederic needed. In 1806, he cut and stored lots of ice [free] and packed it in sawdust [free], and bought a boat [expensive]. Then he sailed his ice to Havana, Cuba and waited to get rich. New Englanders thought that this was an hilariously foolish idea. The flaws in the plan soon appeared: much of the ice melted on the one month voyage south, and the Cubanos didn’t want ice because they didn’t know what to do with it. Those who did buy it were very annoyed that it melted soon afterwards. Bit by bit, Tudor built a market for his ice, and by 1810 he was making a profit. However, his debts were such that during 1812-1813, he was in debtor’s prison. In 1825, Tudor met Nathanial Wyeth, an ice harvester with an inventive genius. Wyeth devised a horse-drawn ‘plow’ that would score the ice into evenly-sized pieces. This permitted the product to be stacked more efficiently, minimizing melting. In the port cities to which the ice was shipped, Tudor built insulated ‘ice houses’ to store his product before sale. Hot weather cities in the USA and throughout the Caribbean were steady customers, proving Tudor’s business plan. By 1833, Tudor was dubbed the “Ice King” and his singular product was delivered as far away as India, where he had ice houses in three cities. In the 1840s, Queen Victoria bought ice from Frederic Tudor of Massachusetts. The invention of methods to make ice artificially in 1851, was the death knell of the world-wide ice trade. Tudor died in 1864. Could he have sold ice cubes to Eskimos? Probably not, but he was willing to pursue his idea and it paid off, changing forever how we store food and how we eat. Think about him when you walk through the frozen food section of the supermarket. [if you Google ‘ice in Havana’, guess what you’ll get — the other ICE.]

One of the first places where Tudor tried to sell ice was in Cuba. Our breakfast’s inspiration was a Cuban-inspired sandwich that was an instant hit when it was invented in America. After a cold day of protesting or ice-skating, nothing warms like a hot bowl of soup. The baked beans, of course, are native to the Boston area.

Cubano Bake: 167 calories… 7.6 g fat… 0.5 g fiber… 11.4 g protein… 6.6 g carbs… 90 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The famous Miami sandwich flavors combine with eggs to make a yummy breakfast.

You are right — that is NOT 3 oz of melon. Oops.

++ 1 two-oz egg ++++ ¼ oz ham ++++ 1/3 oz Swiss cheese ++++ ¼ oz pork ++++ ¼ tsp mayonnaise ++++ ¼ tsp mustard ++++ 1 Tbsp chopped pickle ++++ 3 oz melon++++ 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]

Chop the ham, cheese, and pork. Combine them with the chopped pickle and put into an oven-safe dish which has been spritzed with non-stick spray. Whisk the egg with the mayo and mustard, salt and pepper. Pour over the other items in the dish and bake at 350F for 12-15 minutes. Plate with the melon.

Baked Bean Soup: 285 calories… 3.5 g fat… 8 g fiber… 11.4 g protein… 32 g carbs … 83.4 mg Calcium … PB GF This new England classic is from Fannie Farmer’s cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you! HINT: Serves 2 [two].

++ 1 cup baked beans, canned ++++ 1/8” slice onion, chopped ++++ 1 stalk celery, chopped ++++ ¾ cup canned or stewed tomatoes ++++ 1½ cup brown stock/beef stock++++ 2 dashes hot sauce ++++ salt & pepper ++++ optional garnish: ½ hard boiled egg, chopped

Simmer beans, onion, celery, and tomatoes in a covered pan 30 mins, until celery is soft. Add stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processor. Garnish with chopped egg. Fast, easy, inexpensive, good.

Girl Scouts

March 11, 2026March 10, 2026 ~ me ~ Leave a comment

In 1911. three years after the Boy Scouts were founded, a woman from Savannah, Georgia, USA met Lord Baden-Powell in London. Juliet Gordon Lowe was inspired by his efforts to get boys to enjoy the out-of-doors, and she saw that girls would benefit from the same type of organization. In 1912, on March 12, Mrs Low invited 18 girls from the Savannah area to be the first Girl Scouts in America. [At first, they were called Girl Guides, but the name was soon changed.] Although Juliet and her friends were wealthy women, with high social standing, the first Scouts were from different classes, cultures, and ethnic groups. This was important to Mrs Low, as she believed that ALL sorts of girls would work together and be improved by the experience. Juliet, called Daisy by family and friends, devoted the rest of her life to leading, recruiting, and fundraising to the end of promoting her project. Unfortunately, her goal of all sorts of girls training together did not last long, and troops became segregated: racially and ethnically. But in the 1950s, the Girl Scouts of America began a concerted effort to promote troops that were more diverse and inclusive, to emphasize equality. Scouting for girls was a huge success. Girls wanted to hike and camp and learn nature lore, even in a time when they couldn’t vote or have their own bank account. Fifty million women in America have spent some time as Girl Scouts. My mother was one, so were my sister and I. Scouting’s mission is to “build girls of courage, confidence, and character, who make the world a better place”. And you thought that they just sold cookies.

Scouting teaches girls to cook over an open fire — and it goes beyond eating hot dogs. At the sleep-away camp that I attended, Camp Francis in Kent, Connecticut, there was always a day when the evening meal was cooked and eaten at our unit [tent encampment], rather than in the communal Mess Hall. Our breakfast and our dinner could be cooked in a pan over the coals or on your kitchen cook-top.

10-Grain Pudding: 175 calories… 1 g fat… 5.4 g fiber … 7.5 g protein… 35 g carbs… 39 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Here is delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right sweetness.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain Cereal ++++1½ Tbsp cottage cheese ++++ 1 tsp maple syrup ++++ 1 Tbsp applesauce ++++ pinch of nutmeg + pinch of cinnamon ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++ Optional: 5 oz fruit smoothie or [88 calories] berry-yogurt smoothie ++

Put the cereal in ¾ cup of boiling water, turn down to a simmer and cook, covered, 8 minutes. HINT: Do this the night before. Cool cereal, then mix in cottage cheese, maple syrup, applesauce and spices until well-combined. Put into a microwave-safe bowl and microwave it for 30-45 seconds until hot through. Pour the beverages and you will have a warm, filling start to your day.

Eshkeneh – Persian Onion Soup: 198 calories… 9 g fat… 2 g fiber… 12 g protein… 16.4 g carbs … 70 mg Calcium… PB GF – if using GF bread This recipe is from Azlin Bloor who says that it is the modern version of an ancient Parthian soup. HINT: The recipe makes 2 one-cup servings. Doubles easily. As always, preparing the soup a day before helps to develop the flavor.

Sv 2
1 tsp virgin olive oil—-½ tsp butter——1 c onion slices	Cut onion in half and slice it thinly. Heat oil and butter in a medium saucepan, and sauté onions gently for 2 mins.
1 clove garlic	Add garlic, fry 30 secs.
1 bay leaf—–½ tsp turmeric	Add bay leaf and turmeric, and fry for another 30 secs.
½ c potato	Cut potato in small dice. Add to pan and stir to coat.
fenugreek leaves OR ½ tsp dried fenugreek seed	Finely chop leaves, stopping 2” from stem ends. OR crush seeds in a mortar. Add, stir, turn heat to lowest setting, cook 2 mins.
2 c meat stock——½ tsp salt	Add stock and salt, and bring to a boil. Lower heat, cover, and cook 8-10 mins until potatoes are tender.
½ Tbsp verjus OR ½ Tbsp lemon juice	Add juices, stir and taste. Add a touch of salt if needed. Remove bay leaf.
2 two-oz eggs	Lightly beat eggs, pour into soup, over low heat. Immediately swirl in eggs with fork for a few seconds.
Black pepper—-2 gozleme bread OR 1 Mongol flat-bread	Serve soup topped with pepper, with bread.
2 gozleme bread = 52 calories .. 0 g fat .. 2 g fiber.. 3 g protein .. 10 g carbs.. 40 mg Calcium..	1 Mongol bread = 86 calories .. 1 g fat .. 1.5 g fiber .. 4 g protein .. 21 g carbs .. 26.4 mg Calcium..

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

1 two-oz egg = US large	1.5 two-oz eggs
dill pickle + 3%-fat ham	applesauce [unsweetened] or pear
roasted pork + Swiss cheese	haggis, purchased or home-made: lamb liver and meat
mayonnaise + mustard + melon	onion + coriander +pepper + rolled oats
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

canned baked beans + onion	yellow cornmeal + 200 g ground turkey
celery + canned stewed tomatoes	canola oil + onions
beef stock or brown stock	carrot + tomatoes
hot sauce + hard-boiled egg	400 g spinach
Sparkling water	Sparkling water

Crabs

March 8, 2026February 26, 2026 ~ me ~ Leave a comment

The Phylum Arthropoda contains animals without bones that have jointed legs. Within that Phylum are crustaceans: animals with an external shell made of chitin. Some of those crustaceans have 10 legs, and thus are called decapods. These are the animals that we call ‘crabs’. They live in waters all over the world — from brackish coastal environments to the deepest depths: from the equator to the arctic. There are 4,500 species of crabs in all sizes. Curiously, 850 species of crabs live on land or in fresh water. While crustaceans have been around since at least the Silurian Period of Geologic Time, crabs as we know them seem to have appeared on Earth during the Jurassic Period 200 million years ago. Many varieties of crabs are edible: King Crabs, Stone Crabs, Blue Crabs, Jonah Crabs. Not only is crabmeat delicious, but it is low in calories and high in protein. Eating crab meat will provide you with Vitamin B12, magnesium, copper, zinc, and phosphorous. Unfortunately, crabs are also high in Sodium and cholesterol — but the good out-weighs the bad. Crabs are a major player in ocean ecology, as both prey and predator. Crabs have figured in ancient mythology, as seen in the constellation Cancer the Crab. Today, 1.5 million tonnes of crabs are caught annually for food.

Crab meat is a versatile food which can be enjoyed at breakfast with eggs or at dinner in a classic crab cake. March 9th is National Crabmeat Day in th USA, so get out there and enjoy some!

Chili-Crab ScrOmelette: 155 calories… 7.5 g fat… 1 g fiber… 17.5 g protein… 8 g carbs… 56.4 mg Calcium.. NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The inspiration for this breakfast is a popular street food of Singapore and Malaysia. When I read the ingredients, I was inspired to add those flavors to eggs. Marvelous!!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 Tbsp catsup ++++ ¾ tsp Thai red chili paste ++++ 1.5 tsp soy sauce ++++ ½ oz crab meat ++++ pinch granulated garlic ++++ 1.5 oz strawberries ++++ 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] ++

Combine the catsup, chili paste, soy sauce, crab, and garlic, stirring well to mix thoroughly. Heat a non-stick pan and spritz with non-stick spray. Whisk the eggs with the seasonings and pour quickly into the pan. Put a lid on the pan and cook undisturbed until the eggs are cooked and set. Fold the eggs as you plate them with the berries. The beverages of your choice will round out the meal.

Crab Cake Dinner: 237 calories… 7 g fat … 4 g fiber… 18.6 g protein… 17 g carbs… 198 mg Calcium… PB GF- if using GF bread First you prepare the crab cakes, then you settle in for a splendid dinner.

++ 2 crab cakes** ++++ 5 oz asparagus OR 2 oz green beans ++++ aioli dressing :1 tsp low-fat mayonnaise + few drops of lemon juice + pinch each of turmeric and garlic powder ++

Cook the vegetable. Prepare the aioli. Put aioli on crab cakes, plate with vegetable.

**Crab Cakes: 1 of 8 crab cakes: 94 calories —2 g fat —0.5 g fiber — 8 g protein — 6 g carbs — 82 mg Calcium — PB GF – if using GF bread Rock and Jonah crabs abound on the coast of New England and they are grand as crab cakes. This recipe is from Todd English’s Olive’s Tablecookbook. Note: this is the full recipe and makes 8 cakes – more than you will eat at one meal. Prepare them all and cook as directed. HINT: This will provide a few future meals.

8 crab cakes
2 T = 1 fl oz plain nonfat yogurt—-1 tsp Dijon mustard– 2 Tbsp. chopped green or white onion—1 T. parsley, minced—one 2-oz egg—–1 tsp salt & ¼ tsp pepper—1 slice fresh 70-cal bread, crumbled	Stir these ingredients together in a medium-sized bowl.
½ pound crab meat	Fold in gently
Flour for dusting	Dust a large plate with flour. Using a ¼ c. measure as a mold, form crab cakes and turn them out onto plate.
Flour for dusting——2 tsp oil	Dust tops of the cakes with some of the flour. Heat a non-stick skillet and add oil
	Handling them carefully, cook crab cakes until beginning to brown, then turn to brown on other side.
	Cool, wrap, and freeze cakes that are not eaten tonight. Reheat in toaster oven

Boston Massacre

March 4, 2026February 28, 2026 ~ me ~ Leave a comment

Armed forces from a domineering government are in your streets. They harass the citizens and break into houses searching for contraband. They impose harsh taxes on imported goods, and force people to house soldiers in their own homes. What can the average citizen do in the face of such government over-reach??? Resist! Demonstrate! The year is 1770, the place is Boston in the Colony of Massachusetts. For years the British government has been making life more difficult for the Americans. Sensing a wish for more rights as British Citizens, the British had been taking over the government and squeezing the populace by raising taxes. The soldiers in the streets brought things to a tipping point. On March 5, a lowly soldier on guard duty was hassled by a young citizen. The soldier cuffed the lad in the head with his gun, and their argument drew a crowd. The soldier felt threatened. He sent for help, and soon an officer and armed soldiers arrived. The officer ‘read the Riot Act‘, insisting that the crowd disperse. Instead, they threw iceballs at the troops. The officer ordered his troops to stay calm and not to over-react. Instead they shot into the crowd. When the smoke cleared, three colonists were dead, two were mortally wounded. The incident was dubbed the “Boston Massacre” and became another grievance in a growing list that lead to the Declaration of Independence and the American Revolution. In a subsequent trial, two soldiers were found guilty, while the four arrested colonists were acquitted. Governments should be fair, law-abiding, and accountable for their actions. Then as now.

Our foods for March 5th would have been familiar to people of 1770: Boston Brown Bread at breakfast and cod cheeks at dinner. Both meals have a dairy component, remembering that Boston Common was once a pasture for the city’s cows. The herbal tea remembers the Boston Tea Party, when English tea was thrown into Boston Harbor to protest the high tax on tea. After that, patriots drank herbal tea — and they didn’t like it.

Boston Breakfast: 259 calories… 6.6 g fat… 2.6 g fiber… 13 g protein… 6 g carbs… 194.5 mg Calcium… PB In Boston, a steamed bread is very traditionally served with baked beans for dinner. Here, it is welcome at breakfast. To drink with breakfast, an herbal tea – called “Indian Tea” by Colonials who preferred it due to the Tea Tax imposed by England.

++ 2 oz Boston Brown Bread, without raisins, purchased or homemade ++++ ½ c plain Greek-style yogurt, 5% fat ++++ 1 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or herbal tea ++

Warm or lightly toast the bread, combine the berries with the yogurt, and settle in for a colonial era meal.

Cod Cheeks in Cream Sauce: 227 calories… 12 g fat… 2 g fiber… 24.6 g protein… 6 g carbs… 66 mg Calcium… PB GF The cheeks of cod and halibut are considered a delicacy among fisherfolk, but skate cheeks will do as well. This simple recipe is SO delicious and very special.

This recipe serves two [2]	Prepare a mise-en-place because this cooks quickly. Start rice 40 mins before mise-en-place. NB: start preparing the asparagus or salad now.
300 g fish cheeks + salt + white pepper	Pat fish cheeks dry, and season with salt and pepper
2 tsp olive oil	Put oil in a skillet over med-high heat. When very hot, add cheeks, cook 1 min on each side, until almost cooked through. Put on a plate.
¼ c white wine + 1 sm clove garlic	Mince garlic. Pour excess oil from skillet. Add wine and garlic and cook until wine is reduced by half.
1-2 oz cream	Add cream. Simmer and reduce until it lightly thickens.
1 Tbsp grainy Dijon ++ 2 tsp chives/scallion	Mix in these. Season sauce w/ salt + pepper.
	Return fish to skillet and heat it in sauce until cooked through, ~2 mins. Divide cheeks equally between plates, top with sauce.
¼ c cooked brown rice/person, optional	Warm rice and plate it. Add one portion to each plate. Adds 55 calories, 0.4 oz fat, 0.9 g fiber, 1 g protein, 11.5 g carbs, 5 mg Calcium
7 spears asparagus OR side salad with beets + blueberries	Plate cooked asparagus, topped with a smear of the sauce OR a side salad with beets and blueberries.

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

1.5 two-oz eggs = US large	Bob’s 10-grain cereal + cinnamon
Thai red chili paste + soy sauce
crab meat + catsup	maple syrup + apple sauce
garlic powder + strawberries	2%-fat cottage cheese + nutmeg
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

1/2-pound Jonah or Rock Crab meat + scallions + oil	onion + garlic + butter + verjus OR lemon juice
Plain not-fat yogurt + Dijon mustard + garlic powder	olive oil + bay leaf + turmeric + potato
parsley + low-fat mayonnaise + 2-oz egg + lemon juice	Fennugreek leaves or seeds + meat stock
asparagus or green beans + 60-70 calorie whole bread	eggs + gozleme bread OR Mongol bread
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

Road to Emmaus

Who Dunit? Who Ate It? Chapter X

6 7

Saladin

Night Sky: Leo the Lion

Dr Livingstone?

Ice

Girl Scouts

Crabs

Boston Massacre

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