Bobby Peel & His Men

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

A Group of Peelers, circa 1870. (Photo by Past Pix/SSPL/Getty Images)

What accomplishments make for a good life’s work? Consider this CV: chief secretary of Ireland; Home Secretary; twice Prime Minister of England; the passage of the Factory Act and the Mines Act, regulating work hours — especially for women and children. Such was the political life of Robert Peel, born February 5, 1788, in Lancashire. His father had become rich by owning a cotton mill, and young Robert was sent to the best schools. Peel was elected to Parliament in 1809. While Home Secretary, he oversaw reform of prisons and criminal law. In 1829, Peel made his most noticeable contribution to life in England: he created the Metropolitan Police. This replaced the old system of neighborhood watchmen, called “Hew and Cry”, which did not co-ordinate their work and frequently were corruptible. Peel’s 1000 constables were soon seen all around town in their distinctive uniforms, and people were unsure what to expect. Londoners fondly called them ‘Bobbies’, after their boss, Sir Robert, and when they didn’t like them, called them ‘Peelers’. Peel set out rules of conduct and a chain of command, which won over the populace. Soon, other cities mandated the formation of police forces. Peel understood that for the force to be effective, the people had to trust it, and agree to be governed by it. An observation attributed to Peel states: “The degree of cooperation of the public that can be secured diminishes proportionately to the necessity to use physical force.” Law enforcement around the world would do well to follow that advice. It is as appropriate today as it was almost 200 years ago. How could we have ever had “Prime Suspect“, “Midsomer Murders“, or “Inspector Morse” without Robert Peel and his Men?

Our menus are typical of the North of England, the sort of food that Sir Robert might have eaten while he was growing up.

Lancashire Spread: 253 calories… 14 g fat… 4 g fiber… 9.6 g protein… 22.4 g carbs… 233.7 mg Calcium… PB GF — if using GF bread Since Elizabethian times, people in England have been spreading various mixtures on bread. Sometimes meat, later cooked eggs and anchovies. Cheese toasts were favored in Lancashire. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking.

++ 3 Tbsp cheddar cheese, grated or purchased as a spread ++++ 2 Tbsp minced onion ++++ 1 slice bacon ++++ 1 slice 70-calorie whole-grain bread ++ 1 oz pear ++

Cook bacon until crispy, remove from pan to drain, then cut/crumble into bits. Off heat, add onion to bacon drippings and stir until fragrant. Drain through a sieve to remove drippings. Cream the cheese, onion, bacon bits together.  TIP: This can be done the night before and left on the counter at room temperature. Toast bread very lightly. Turn on broiler. Spread bread with cheese mixture. Put under broiler about 3 minutes — watch it carefully, lest it burn. Plate with pear. Awfully good!

“Pickled” Salmon: 279 calories… 9 g fat… 2.5 g fiber… 25.5 g protein… 18 g carbs… 34.3 mg Calcium… PB GF In this old recipe, ‘pickled’ means ‘flavored by putting in a marinade’. This is an easy meal to make ahead, as well as being delicious. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking. HINT: This recipe serves three [3].

++ 12 ounces wild salmon +++ ¼ c dry white wine ++++ 3 cloves ++++ 6 peppercorns ++++ ½ tsp salt ++++ ½ Tbsp black currants ++++ ½ tsp mace ++++ ½ tsp ginger powder ++++ per serving: ¼ c cooked pearled barley ++++ 1 oz carrots, diced + 1 oz English peas ++

Put fish in a saucepan or saute pan with the salt and enough cold water to cover it barely. Bring slowly to a boil, then cover and simmer 20 minutes. Carefully lift out fish, and put into a 2”-deep container with a tight cover. Let cool. Add wine, currants, and all the spices to hot water in which the fish was cooked. Stir to mix, let cool. Pour marinade over fish, put lid on container, put container in the ‘fridge for 12-24 hours. Thirty minutes before serving, remove fish from marinade. Strain marinade, plucking out the currants, and cook it down to less than half. Return fish to reduced sauce, slowly heat, simmering, until heated through. Serve topped with a bit of sauce and the currents, along with the barley and vegetables.

Cycles

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

Britannica defines a ‘cycle’ as: “a set of events or actions that happen again and again in the same order : a repeating series of events or actions”. We are surrounded by cycles — days are a cycle of light and dark; years are a cycle of seasons; the sun has a cycle of solar flares every 12 years; ocean tides run on a predictable cycle. Every January 1st, we turn the page on the calendar and think that a new year has begun. Because the calendar is flat and linear, we cannot see that the year is part of an ongoing cycle that is acted out in the solar system. As the Earth revolves around the sun, the angle at which sunlight strikes the Earth changes. This is what gives us seasons. In March, Winter yields to Spring. Spring becomes Summer in late June. In September, Summer becomes Autumn, and in late December, Winter resumes. Between those celestial events, called Quarter Days, come Cross-Quarter Days which mark the mid-point of each season. February 2 is noted by many as Groundhog Day, but the real significance of the date is that it is the half-way point of Winter. From that day on, the days become noticeably longer, and the sun is higher in the sky. Only six more weeks of Winter — no matter what the silly groundhog says.

In the Basque Region of France and Spain, they would say that they are half-way through Negu, their word for Winter, as they await Udaberri, Spring. In our house, we have a special pizza on the Vernal Equinox — a food-friendly way to mark the major points of the cycle of the year. Basque food at breakfast, pizza for dinner.

Basquaise Bake: 179 calories… 8.4 g fat… 3.4 g fiber… 8 g protein… 16 g carbs… 51.5 mg Calcium…  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF Basquaise sauce goes well with fish and with chicken – why not blend it with eggs? Why not indeed!

++ 1 two-oz egg ++++ 1/3 c Basquaise sauce** ++++ dash Piment d’Esplette ++++ 1 black plum, 3 oz ++++  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, stir in the Basquaise sauce and Piment. Pour into an oil-sprayed ramekin or other oven-safe dish. Sprinkle with salt. Bake 350F until cooked through, about 12-15 minutes. Plate with the plum. Yum.

**Basquiase Sauce 2.5 cups
1 Tbsp olive oilHeat the oil in a large sauce pan
½ cup onion—- 1 clove garlic —- optional: 1 oz Bayonne ham/Serrano ham/pancetta —-1.5 c./6.5 oz red bell pepper —-1.5 c./6.5 oz green bell pepper— 2 c. tomatoes, seeded Chop onions. Crush and chop garlic. Dice peppers and tomatoes.  If using, dice the meat. Add these ingredients and cook over medium-low heat until peppers are tender, 8-10 minutes.
¼ cup red wine—- 2.5 g ‘esplette’ pepper or ground cayenne —-1 tsp fresh thyme —- ¼ tsp saltAdd to the panSimmer 10 minutes more

Vernal Equinox Pizza: 283 calories… 15.3 g fat … 23.5 g fiber… 16 g protein… 63 g carbs… 335.6 mg Calcium…  PB This pizza is a fitting way to welcome Spring. HINT: This recipe serves two [2]. One serving = 1.5 pizzas.

++ 3 whole-grain 70-calorie each wraps ++++ 3 Tbsp crushed tomatoes ++++ 2 oz mozzarella, grated ++++ ¾ oz proscuitto ++++ 3 Tbsp red onion, chopped ++++  side salad with all additions: tomato, carrot, beets, cucumbers, pecans ++

Place the wraps on a large baking sheet and preheat oven to 400F. Smear crushed tomato on each wrap. Slice proscuitto finely and chop the onions. Distribute the cheese, meat, and onions among the wraps. Bake until cheese melts. Meanwhile, prepare salad, and plate.

Cookbooks: Mrs Beeton

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

Dear Husband and I have a thing about cookbooks — such variety! such cuisines! We don’t own thousands of them, but through our life together we have amassed several shelves-worth. We especially like the ones with a narrative along with the recipes. During the Pandemic, we read aloud from cookbooks to each other, since dining out was not an option. I am drawn to old books, so I am always on the look-out for older volumes of cookery. Today we will look at one of the English classics: Beeton’s Book of Household Management. Isabella Beeton first published her book in 24 monthly installments, from 1859-1861. The individual chapters were gathered into one volume in 1861. Thinking that “there is no more fruitful source of family discontent than a house-wife’s badly-cooked dinners and untidy ways”, Beeton provides seven chapters on running a household and bringing up children, as well as managing the servants, medical problems, and legal matters. The remaining 17 chapters are broken into food categories and recipes for them. Although she was only 25 years old when the book came out, Beeton wrote with an assurance that gave confidence to homemakers, young and old. The book was a runaway success, selling 60,000 copies in the first year. When reading David Copperfield, published 1849, one thinks that David’s wife, Dora, would benefit from copy of the book! Anyone reading Mrs Beeton’s work would know everything one needed to know about being the mistress of a household. Today, some topics are a quaint insight into life 140 years ago, but some of her ideas still ring true. For quick reference, all her topics are numbered, from #1, likening the housewife to the commander of an army, to #2751, about witnesses signing for a testator. In between we find #2149-2150: Bill of Fare for a Picnic of 40 Persons, and #118, a recipe for Cabbage Soup with a sidebar about the introduction of vegetables to England under the reign of Henry VIII.

Recipe #1338 is for Rhubarb Pudding. Mrs Beeton makes it with a lard crust and boils it. This one is easier, and suitable for breakfast. #1456 is a recipe for a plain omelette. We will improve upon that by adding morel mushrooms.

Rhubarb Pudding: 161 calories… 4 g fat… 2 g fiber… 14.5 g protein… 20.6 g carbs… 155 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour Hayden Pearson has a wonderful dessert call “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

++6 Tbsp cooked, mashed rhubarb ++++ 1 two-oz egg ++++ 1 egg white ++++ 1½ Tbsp sugar ++++ 2 Tbsp flour OR 2 Tbsp white whole wheat flour ++++ 2 Tbsp milk++++½ tsp baking powder ++++ per person: 1 slice Canadian Bacon [= ½ oz back bacon] ++++ 1 oz strawberries, sliced ++++ 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]++

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure the 6 Tbsp you need and save the remainder for another use. [Add to a smoothie; serve with yogurt] Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350 F until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the optional beverages. Plate topped with strawberries. Delicious.

Morel Mushroom Omelette: 269 calories… 18 g fat… 2.5 g fiber… 18 g protein… 10 g carbs… 180 mg Calcium  PB GF  A mushroom omelette with bacon is a delicious treat. Morel mushrooms kick it up a few notches. You can use fresh morels or dried mushrooms that have been soaked in warm water until soft, then blotted dry.  HINT: This recipe serves two [2], but you could cut it if you wish, or double it to serve four [4]. 

4 two-oz eggs —-½ oz/3 Tbsp Parmesan-Reggiano cheese Whisk eggs, just to blend in the yolks. Grate cheese and stir it in.
1 c/2.3 oz morelsSlice morels lenthwise.
2 slices uncured bacon [30 cal/slice], cut into ½” pieces Cook in a non-stick pan until ‘lightly golden’, 2-3 minutes. Drain off all but ½-1 Tbsp fat.
1 scallion [1 oz], thinly sliced———-sliced morelsSaute scallions and morels in fat until softened and warm. Distribute evenly within the pan.
Egg-cheese mixture—————cooked baconPour in eggs without disturbing the other ingredients. Sprinkle with chopped bacon.
Cook until top is done to your liking. Fold and plate. 
2 oz zucchini OR Side salad with 2 Tbsp blueberriesToss the salad and plate with the omelette.

Earthquakes

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

Ever since there have been humans, we have been fearful of and confused by earthquakes. The Chinese thought that the world was balanced on the back of a turtle. When the turtle moved, the earth shook. The Romans called the ground they walked on ‘terra firma‘ or ‘solid ground’, and they thought that earthquakes were caused by the anger of the gods. But the ground is anything but solid. The earth’s crust, which is from two to 20 miles thick in places, is broken into many pieces called Tectonic Plates. The largest pieces are either Oceanic or Continental Plates, their names explaining where they are found. Despite their thickness, the plates are floating on molten rock below them in the Asthenosphere. As that molten rock flows, it pulls the plates, moving them toward each other, away from each other, or sliding past each other — as seen in the illustration above. When the plates move, earthquakes happen: small ones when plates diverge, much stronger ones when plates converge or slide past. The strength of an earthquake can be measured on the Richter Scale or on the Modified Mercalli Intensity Scale [MMI]. It seems odd when some similar events occur on similar dates in history. One such coincidence had to do with plate motion. On January 26, 1531, Lisboa, Portugal was rocked by a massive earthquake, a number IX on the MMI. Hundreds died, many more were injured, up to 1500 buildings were destroyed, and ships in the harbor were damaged by a tsunami. The cause given for the disaster? The wrath of God. In 1700, on the same day, people in the First Nations villages along Vancouver Island, British Columbia were just going to sleep when the largest earthquake in North America struck. The quake most likely had an MMI of X, based on the destruction of entire villages due to the shaking, the landslides, and the 50-foot tsunami. The tsunami traveled across the Pacific to Japan, where there was more structure damage and loss of life. Earthquakes are fascinating geological events. Where they happened once, they can reoccur. Given modern population densities, strong earthquakes in those same areas today would cause enormous damage.

Our menus today honor the regions struck by those major quakes on January 26th. In the 1700s, the Russians dominated the Pacific North-West of North America, as they exploited fur-bearing animals along the coast. For them, blini at breakfast. The Lisbon earthquake had its epicenter in the estuary of the Targus River, thus a Portuguese fish recipe seems appropriate.

Buckwheat Blini Breakfast: 213 calories… 5 g fat… 3 g fiber… 9 g protein… 31 g carbs… 67.6 mg Calcium…  NB: The food values shown are for the plated items only, not for the optional beverages. Blini are associated with Russia and caviar. Here they appear in more common company at breakfast. Sour Cherry Syrup is just the thing to top them, though cherry jelly thinned with water would be good too.

++2 buckwheat blini** ++++ 1 oz ham ++++ 1 Tbsp/ ½ fl oz Sour Cherry Syrup ++++ Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

If previously-made, warm the blini and roll them. Warm and roll the ham, too. Plate them all and lash with the syrup. A simple and tasty meal.

BUCKWHEAT BLINI: one batch yields 16 six-inch pancakes, ~1 oz each each = 72 calories —- 2 g fat —- 1.6 g fiber —- 2 g protein —- 10 g carbs —- 30 mg Calcium — ++1¼ c skim milk ++++ ½ c all-purpose flour ++++ ½ c white whole wheat flour ++++ ½ c buckwheat flour ++++ ¾ tsp dry yeast ++++ 1 tsp salt ++++ 2 two-oz eggs ++++ 2 Tbsp butter ++++ 3-4 Tbsp water ++

Heat milk until warm to the touch. Whisk together flours, yeast, and salt. Melt butter and let cool a bit. Mix with the warm milk, then whisk in the eggs. Combine wet and dry ingredients until no lumps remain. Let rest 90 minutes on the counter or 12 hrs in a cool place. After the resting, stir the batter and heat a well-seasoned or non-stick skillet. Spritz with non-stick spray, then wipe with a bit of paper towel. To make 6” diameter blini, I used a 3 Tbsp scoop. The batter is thicker than crepe-batter, but thinner than most pancake-batter. It begins to cook as soon as it hits the pan, so tip/rotate the pan with one hand as you add batter with the other. Then use a scraper to nudge the batter over to the edges. Cook on one side, as holes form on the top. Then turn and cook on the other side. TIP: they freeze well

Portugese Fish & Chips: 260 calories… 6 g fat… 5 g fiber… 24 g protein… 28 g carbs… 60 mg Calcium…  PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater, comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.

++ 3 oz tilapia or hake ++++ 1 fl. oz lime juice or lemon juice ++++ 1 egg white + 1 egg yolk ++++ 2 Tbsp white whole wheat flour ++++  3 oz sweet potato, peeled ++++ ½ tsp canola oil ++++ ½ tsp granulated garlic++++ ¼ tsp paprika ++++ black pepper ++++ 2 oz asparagus ++

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into ¼” slices. Cut each slice into ¼” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on to cook. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up, Portuguese style.

Scoville & His Units

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

Do you like it hot? We are talking about spicy foods today. I’m one of those people who will have a sneezing/coughing fit if there is too much black pepper in my food. Other people want food so spicy that they break out in a sweat. The spiciness of food is measured in Scoville Units, and today we will celebrate their deviser. Wilbur Lincoln Scoville was born on January 22, 1865. At age 14, he worked in a pharmacy, then went on to earn a Graduate of Pharmacy (PhG) degree from the Massachusetts College of Pharmacy. Three years later, Wilbur was on the faculty of his alma mater, where he wrote a seminal reference book, The Art of Compounding. After 15 years of teaching, Scoville was hired by Parke-Davis Pharmaceuticals. At that time, capsaicin — the toxin in chili peppers that causes them to taste ‘hot’ — was used in a cream to alleviate arthritis and muscle pain. Scoville wanted to standardize the heat of the cream, so he set out to calibrate the hotness of peppers. Using green bell peppers as the baseline, volunteers were subjected to various dilutions of the spicy oils in a solution of sugar water — the Scoville Organoleptic Test. Based on how many drops of sugar water it took to neutralize a pepper’s heat, the Scoville Scale was created in 1912. You might not have heard of the man, but his legacy lives on as thrill-seekers want to try ever hotter chilis. As far as I am concerned, a little goes a long way. Scoville died in 1942 — not from eating peppers.


 Both of our meals today are flavored with spice blends — one from Arabia, one from India. When you prepare each blend, feel free to adjust the amounts to suit your taste for spicy heat.

Arabian Eggs: 153 calories… 7.5 g fat… 2 g fiber … 10 g protein… 12.5 g carbs… 58 mg Calcium…  NB: Food values shown are for the eggs and fruit only, and do not include the optional beverages. PB GF  Hawayij spice is widely-used in the cuisine of Saudi Arabia. And it clearly shows trade links to countries further East. Coffee [Coffea arabica is a native plant] and dates round out the flavors of the country. The sweet dates are a wonderful counter-point to the spicy 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 to store in the ‘fridge for next week. ++ 1-1½ tsp Hawayij spice ++++ 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] ++

Whisk the eggs with the spice mixture and pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Leave the eggs undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit/spice combination.

Curried Scallops: 244 calories… 8.4 g fat… 5 g fiber… 21.4 g protein… 12 g carbs… 109 mg Calcium…  PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s method.

++ ¼ pound sea scallops ++++ 2 Tbsp Indian curry powder** ++++ ½ Tbsp butter ++++ 1 Tbsp white wine ++++ 3-4 oz broccoli ++

Trim the scallops of the white tissue which may be on the side. Slice the scallops around the equator, so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Put scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

**CGE Indian Curry Powder: Add to eggs or use to flavor seafood before sauteing. 2½ Tbsp corriander seed —- 2 tsp garlic powder —-1 Tbsp cumin seed—-2 tsp turmeric powder —-1 tsp ground ginger —-1 tsp green chili powder—- ½ tsp ground allspice—- 1 tsp salt —-1½ tsp dry mustard Grind everything together in a mortar + pestle or electric spice grinder.

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

buckwheat flour + skim milk + plain flour 1 two-oz egg + 1 egg white 
white whole wheat flour + dry yeast + buttersugar + white whole wheat flour
2 two-oz eggs + 3%-fat hamrhubarb + baking powder
sour Cherry syrup milk + Canadian bacon/back bacon
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tilapia or other firm-fleshed white fish + egg4 two-oz eggs [serves 2] + Parmesan-Reggiono
white whole wheat flour + asparagus + paprikamorel mushrooms, fresh or dried
sweet potato + canola oilAmerican streaky bacon + scallion
garlic powder + lime juiceSide salad with 2 Tbsp blueberries
Sparkling waterSparkling water

Husband’s Day

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

January 19th marks a festival in Iceland called Husband’s Day. Some call it by its original name, Bóndadagur or Farmer’s Day, but with fewer people farming some think that “husband” was more encompassing than “farmer”. This is the day when the man of the house is fussed over and cosseted and thanked for all the good work he does during the year to support his family. Sound good? Not so fast! By tradition, on the first day of the month Þorri, the man of the house must arise at dawn. He puts on his shirt and puts one leg in his trousers. Then he goes outside — remember that this is Iceland in February!! Brrr!! — and runs/hops around the perimeter of the house, dragging his trouser leg behind him. That sacrifice to the god Thorr performed, he can go back inside. Presumably he will now get fully and warmly dressed, and bask in front of the fire while the womenfolk serve breakfast. This day has been celebrated since the 12th century. Because it is an ancient tradition, it is a time when traditional foods are served: Hangikjöt: dung-smoked lamb served with potatoes and white sauce; Harðfiskur: Dried fish is often enjoyed with butter; Blóðmör and Lifrarpylsa: Traditional blood and liver sausages. Mm-yum.

If you don’t enjoy dried fish or sheep’s heads or fermented shark, smoked foods are popular on Bóndadagur. Since Icelanders enjoy seafood, we will enjoy smoked salmon at breakfast and salmon cakes dinner. Be good to your Good Man, today and all days, and be grateful if you are in a supportive, loving relationship.

Smoked Salmon & Cucumber Toast: 206 calories… 12.4 g fat… 4 g fiber … 8 g protein… 20 g carbs… 33.5 mg Calcium…  NB: The food values given above are for the plated food only, not the optional beverage.  PB A stacked, open-faced sandwich can be a delicious treat at breakfast. Smoked salmon and cucumbers make a winning combination.

++ 1 slice whole-grain bread, 70 calories  [Dave’s Killer Thin-Sliced Bread is great] ++++ 2 Tbsp whipped cream cheese ++++½ oz smoked salmon ++++ 4 slices cucumber OR  Swedish Cucumber Salad ++++ 2 oz strawberries OR 1 oz peach ++

Lightly toast the bread and spread it with the cream cheese. Top it with the samon and top that with the cucumber. Plate the fruit. Now try to top that for flavor!

Salmon Cakes: 233 cal… 10.5 g fat… 1.5 g fiber… 21.7 g protein… 10.7 g carbs… 46 mg Calcium…  PB GF – if using GF bread  Eating Well magazine is the source of this fine recipe of salmon with an East Asian flair. Serve with Corn-Tomato Salsa, a Side Salad, zucchini slices, or Coleslaw to add up to 61 calories, taking the total for the meal to 294 calories.

4 cakes. Sv 2Cast iron or non-stick pan. 1/3 cup measure 
1 c cooked salmon—-one 2 oz egg—2 Tbsp red onion—1 Tbsp coriander seeds—1 Tbsp chile-garlic sauce—1 Tbsp soy sauce—1 tsp 5-spice powderFlake the salmon. Whisk egg. Chop the onion finely. Crush or grind coriander – Use fresh cilantro if you have it Add other seasonings and combine well.
½ c/1 oz fresh bread crumbsFold in crumbs. Form in 1/3 c patties.
1 tsp sesame oilHeat in skillet over med-high. Cook cakes 3 mins per side.
½ cup coleslaw -OR- ½ cup Corn-Tomato Salsa -OR- 4 oz zucchini slices, cookedcoleslaw adds 41 calories, Salsa adds 61 calories, zucchini adds 40 calories

Martin Luther King

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

Michael King, Jr was born on January 15, 1929, in Atlanta, Georgia, USA. When he was five years old, his father ‘Michael’ changed his first name and the name of his son from Michael to ‘Martin Luther’, after a trip to Germany. His father and grandfather had been Baptist ministers, and, following in their footsteps, Martin was graduated from Morehouse College, one of the HBCUs. He continued his education to earn a Doctor of Divinity degree from Boston University. While there, he met and married the remarkable Coretta Scott. While serving as pastor at a church in Montgomery, Alabama, King was asked to help organize a protest against racial segregation on city busses. By applying Mahatma Gandi’s tactics of non-violence with Christian teachings, the Montgomery Bus Boycott was a success and King gained prominence as a Civil Rights leader. He moved his family to Atlanta, where he joined his father on the pulpit of the Ebenezer Baptist Church. King then founded and lead the Southern Christian Leadership Conference to co-ordinate actions throughout the southern states. While Peter, Paul, and Mary were singing “Blowin’ In The Wind“, King was speaking and organizing all over the country, giving people hope that racial equality might be achieved. The 1964 March on Washington showed the strength in numbers of King’s supporters and his “I have a dream” speech showed the heights of his rhetorical abilities. That year, the Civil Rights Act was passed, followed by the Voting Rights Act the next year, both victories for the cause. Young activists within the movement thought that King was too passive, but he continued to urge non-violence. King was killed by an assassin in 1968. How curious that the very people who inveigh against ‘cancel culture’ are trying to cancel references to Dr King and the Civil Rights struggle in 2026.

Dr. King liked food. From Southern home cooking to food grabbed on the road, he liked it all. Our breakfast has links to the lunch counter meals that King enjoyed and that were famously occupied during the Civil Rights movement. Our dinner remembers that King did not distain a simple soup from a favorite Atlanta restaurant.

Egg-McArnold: 230 calories… 6.5 g fat… 5.6 g fiber … 13.5 g protein… 27 g carbs… 91 mg Calcium…  NB: The food values given above are for the egg sandwich only, not the optional coffee. This, of course, is the Fasting version of a fast-food favorite. Works well for eating on-the-run. 

++ 1 two-oz egg ++++ 1 Arnold-brand multi-grain Sandwich Thin [or similar @100 calories] ++++ ½ oz Canadian Bacon or 1 slice Jones Brand @ 20 calories/slice ++++ 2 oz grapes ++++   Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ 

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

‘Therapeutic’ Chicken Soup: 278 calories… 3.4 g fat… 5 g fiber… 18.5 g protein… 36 g carbs…78 mg Calcium… PB The recipe is from It’s All American Food by David Rosengarten. Simple, filling, and Granma says it is good for you.  NB: One serving = 2 cups of soup! Feel free to reduce that amount — I find 1 cup to be satisfying.

2 oz/½ cup parsnips, diced ++++ 1 oz/¼ cup carrots, in small coins ++++¼ cup celery,diced ++++Prepare vegetables. 
1½ cups excellent chicken broth, homemade or purchased +++++ 3-4 Tbsp water++++ ParsnipsHeat stock to a simmer. Add parsnips, cook 5 mins.
carrotsAdd carrots, cook 5 mins. 
celeryAdd. Cook until vegetables are tender.
½ oz Pennsylvania Dutch noodlesCook noodles in water until just underdone. Drain. 
Cooked noodles ++++2 oz cooked chicken breastCut in ½” cubes. Add these, taste for salt + pepper. 
3 Tbsp parsley Add parsley and cook 5 mins.

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

whole grain bread @ 70 calories1.5 two-oz eggs 
smoked salmon + strawberriesHawayij spice
whipped cream cheeseDeglet noor dates
cucumber or Swedish cucumber salad 
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

salmon + one 2-oz egg + red onions + soy sauce1/4 pound scallops per serving
coriander/cilantro [either] + chili-garlic sauce Indian curry powder
5-spice powder + fresh bread crumbs + sesame oil broccoli
side salad/Corn-tomato salsa/coleslaw/zucchinibutter + white wine [2-3 Tbsp]
Sparkling waterSparkling water

The Children’s Blizzard

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

The morning of January 12, 1888, the weather in Nebraska and South Dakota, USA, was sunny and warm. Livestock were let outside to enjoy the sunshine, farmers worked in their shirtsleeves, and children went off to school as usual. By noon, the weather was changing. Dark clouds were seen in the North, and the wind shifted suddenly from that direction. Temperatures plummeted — as much as a thirty degree drop in a few hours. Then the snow began. Driven by gale-force winds, even a few inches of snow caused white-out conditions. Across the region, teachers decided to close the schools early, but soon realized that the children could not find their way home in the storm. You might wonder why did they not shelter in place? The reason was that school houses, uninsulated, were heated by a wood or coal stove. The fires had been permitted to go out that morning, and the supply of coal or wood had not been replaced. One teacher tried to lead the children to a safer place, but lost her way, even though they were on the streets of a town. A child said they should turn right to get to their house, but the teacher pressed on. That child got home safely — the teacher and the other children died in the snow. Search parties were organized, townsmen tied together with a rope, groping their way through the storm to rescue the stranded. One farmer in Dakota Territory, tried to make it home to his farm outside of a town. He followed a fence line until his horses suffocated in the blowing snow. Then he found a barn with pigs, where he kept warm for the night. Three days later he returned home, to find his wife had given birth in his absence. At least 235 people died as a result of the storm, many of them children. The recently-organized Weather Service [then run by the U.S. Army Signal Corps] had forecast cold temperatures and light snow, but forecasts were not widely distributed. Storms such as this and variable temperatures are frequent in the Great Plains. They are caused by the collision of super-cooled air from Alberta, Canada meeting warm, moist air from the distant Gulf of Mexico. 1888 was a bad year for blizzards — two months later, a terrible storm hit the East Coast, again killing unprepared citizens. We are lucky to have weather reports round the clock, thanks to the National Weather Service.

Those school children might have begun their day with a hearty porridge, and so shall we. Those lucky enough to return home would have been warmed and restored by my mother’s chili recipe.

10-Grain Pumpkin Pudding: 181 calories… 2 g fat… 5.5 g fiber… 8 g protein… 33 g carbs… 83 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB The delicious, nutty grains in the cereal seemed to called out for pumpkin and spices, and here’s the result. TIP: This recipe is easily prepared the night before and refrigerated for a quick and nutritious breakfast.

++ 4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix ++++ ¾ cup water ++++1 Tbsp ricotta cheese, reduced fat ++++ 2 Tbsp pumpkin puree, canned or fresh ++++ 1 tsp maple syrup ++++ nutmeg ++ cinnamon ++++  Optional garnish:  3 Tbsp blueberries -OR- ½ oz raspberries, fresh or frozen [7 calories] ++++   Optional garnish: 1 Tbsp pecans, chopped [49 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Cook the cereal with the water for about 8 minutes on the stove.  HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin.  HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and optional pecans on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Chili non Carne: 1½ cups chili with cheese and melon, as in photo: ..  286 calories… 10 g fat… 6 g fiber… 13 g protein… 20 g carbs… 227 mg Calcium…   PB GF The recipe is my mother’s, except that she added beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day. HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check other postings to see how we use it for breakfast. 1 cup =133 calories.. 0.7 g fat.. 6.5 g fiber.. 7 g protein.. 10 g carbs.. 70 mg Calcium.. 1½ c. =199 calories… 1 g fat.. 9 g fiber.. 9.4 g protein.. 14. g carb.. 120 mg Calcium..

++ 15 oz canned red beans, drained and rinsed ++++ 16 oz canned tomatoes – in chunks or diced,  not drained ++++ 1 cup chopped onion++++ 1 cup/5 oz Italian green pepper, chopped++++ 2-3 tsp chili powder, or more if you like it hotter ++++ ½ – 1 tsp ground cumin ++++ per serving: 1 Tbsp cheddar cheese, grated, as a garnish ++++ 3 oz melon +

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top, and melon on the side.

Battle of New Orleans

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

“In 1814 we took a little trip
Along with Colonel Jackson down the mighty Mississip’
We took a little bacon and we took a little beans
And we caught the bloody British in the town of New Orleans.”

Johnny Horton‘s lyrics and catchy tune are most Americans’ introduction [and limit of their knowledge] about the Battle of New Orleans, on January 8, 1815. Once the British had defeated Napoleon in 1812, they were freed to avenge their most bitter failure: the loss of the American colonies in 1783. So they started the War of 1812, first stopping American ships on the high seas and pressing men into service in the English navy. Then they attacked and sacked Washington, DC. Following a repulse at the port of Baltimore, the British planned to take the port of New Orleans as a back-door entry to regain their lost territory. The Americans caught wind of the plan and began to mobilize troops in November. Their leader was Andrew Jackson and he had no standing army. So he cobbled together businessmen, local militia, Choctaw Indians, sailors, smugglers, pirates, freed Black men, and sharpshooters from Tennessee and Kentucky to fight along side some US marines and soldiers. This collection of 5,000 men was soon to face 8,000 trained British troops. In late December, the British began moving up the Mississippi River, but were stopped by a night-time raid by Jackson’s men. The harrying tactic accomplished nothing, but it set the stage for the ensuing battle. The Americans went back up river, and built a wall of mud and cotton bales stretching East from the river to a swamp. Across the river, artillery were emplaced. Meanwhile, a new British commander had arrived. He was highly annoyed that the night-time raid had not been a British victory, so he pressed North to attack the American line. His first two attempts were futile, so he threw his troops into a full-on battle on January 8. When the smoke had cleared, the British casualties were 2034, US casualties were 71. The British withdrew and that was the last battle of the War of 1812. In fact, the War was already over, a peace treaty having been signed days before. But news traveled slowly, and 285 British soldiers died for nothing.

We will not eat the ‘bacon and beans’ of the song. Instead, our breakfast is inspired by French food, since New Orleans was a French possession until it was sold to the US in 1804. Because of New Orleanians’ love of seafood, stuffed clams are for dinner.

Ratatouille-Egg Toast:  301 calories… 6 g fat… 4 g fiber… 17 g protein… 31.4 g carbs… 212.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB  GF – if using GF bread.  Ratatouille, the French vegetable stew, is great with eggs for breakfast. And you can prepare it year-round. 

++ 1 piece 70-cal multi-grain bread [ Dave’s Killer Thin-Sliced Bread is great] ++++ one 2-oz egg ++++ ¼ cup Mediterranean Vegetables, drained through a sieve as needed ++++ 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] ++

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

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

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

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

Bob’s Red Mill 10-Grain Cereal mix 1 two-oz egg 
reduced fat ricotta + cinnamonArnold-brand multi-grain Sandwich Thin or similar
blueberries/raspberries + nutmegCanadian bacon/back bacon @ 20 calories
pumpkin puree + maple syrupgrapes
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

15-16 oz can red beans + melonchicken breast meat, cooked + carrots
ground cumin + chili powderrich chicken broth + celery
16 oz can diced tomatoes + Italian sweet pepperparsnip + parsley
Cheddar cheese + onionEgg noodles
Sparkling waterSparkling water

Edward, the Confessor

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. 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 sodaAdd dry ingredients and cereal/milk mixture. Stir until just combined. 
2 Tbsp batter for each pan muffinPortion 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 servingsbig wok, skillet or cast-iron pan
½ oz almond slivers —- pinch Kosher saltAdd 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 slicesHeat 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 lettuceChop kale roughly. Add greens to pan, stir to combine. 
1½ tsp rice wine vinegar or white wine vinegar—- -2-3 T. waterAdd these, scraping bottom of pan. Cook until greens are lightly wilted, ~1 min
2½ oz bulk bratwurst sausageBrown in separate pan, breaking into small bits. Add.
½ c. cooked brown long-grain riceAdd to pan and stir well while rice heats. 
3 T. torn mint leaves—-1 tsp Go-Chu-Jang, Korean hot sauce —-1½ tsp soy sauceScatter with herbs, add soy sauce and hot sauce. Stir together, serve in bowls with reserved nuts on top.