Land of the Long White Cloud

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                       Welcome to Soul On Rice, who is now Following.
Tomorrow will be the 375th anniversary of Abel Tasman‘s first sighting of the Maori people of New Zealand in 1642.  Aotearoa, as the local Maori call the country, means the Land of the Long White Cloud. Sailing along the coast of New Zealand, the Dutch ship and her crew met the locals in a tense encounter, to be followed in later days by rock-throwing and shouting as the newcomers were repulsed by the indigenous population.  Our meals today reflect the modern residents of New Zealand, who style themselves as “Kiwis,” a nod to the flightless national bird.  We will eat kiwi fruit at breakfast and dinner as we look at photos of a distant land of Hobbits and Haka.

Parmesan-Chive Bake:  279 calories  7.5 g fat  3.7 g fiber   15 g protein  30 g carbs   275 mg Calcium   PB GF  While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man.Parmesa-Chive Bake w: kiwi

One 2-oz egg                                                                                                                                                                                  1 Tbsp Parmesan cheese, grated                                                                                                                      1 Tbsp fresh chives, chopped   OR use the green part of a scallion                                                                   1.5 tsp reduced-fat ricotta cheese                                                                                                                           1 oz kiwi fruit                                                                                                                                                              5-6 oz fruit smoothie or green smoothie or natural apple cider                                                     blackish coffee or blackish tea or lemon in hot water

First set the toaster oven to 350° F.  My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the ramekin. Bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Strawberry-Chicken Salad:  200 calories   8.3 g fat   4.8 g fiber   16.7 g protein  16 g carbs   110 mg Calcium   PB GF   Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes, but I think it might be from Eating Well.   It is as delicious as it is lovely to look at.Strawberry-Chicken Salad

2 oz [½ cup] cubed cooked chicken breast                                                                                                       ½ cup sliced strawberries                                                                                                                                                ¼ cup kiwi, peeled and sliced                                                                                                                                                               1.5 cups fresh spinach                                                                                                                                                 1 Tbsp slivered almonds, toasted                                                                                                                                1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added

***Poppy Seed Dressing – 2 tsp red wine vinegar   +     1 Tbsp olive oil   +    pinch salt    +    ½ tsp dried mustard   +    1 tsp poppy seeds                    Whisk together vigorously.

Toss 1 and a half tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

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Tycho

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow will be the birthday of Tycho Brahe, born 1546 in Copenhagen, Denmark.  The son of a wealthy merchant, he grew up to be a rock-star astronomer — the most famous in all of Europe.  While still a young man, he discovered a ‘Stella Nova‘ [what we call a Supernova] where no star had been seen before.  This called into question the idea that all the Earth and Sky had been created at once.  The discovery made him a house-hold name, and he lived LARGE at his Uranibourg Research Station [first in Europe] on the Island of Hveen. Scientists from all over would come to study with him. He lead a wild and crazy life, all the while contributing to the study of weather, chemistry, and astronomy. Happy Birthday, Tycho.  If it weren’t a Fast Day, we’d raise several glasses of wine to you. You would like that.

Danish Omelette:   294 calories  10.7 g fat  2.4 g fiber   17.6 g protein  34.6 g carbs  242 mg Calcium  PB GF  This breakfast is in honor of Tycho Brahe, famous astronomer and Denmark’s pride. The taste of the sea, the bleu cheese, the star in the apple: all sing praise to him.Danish Omelettte

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week                                                                             1/4 oz  bleu cheese, Danish if you can find it                                                                                                  ½ oz herring marinated in wine                                                                                                                          1 oz apple, sliced so you can see the star inside                                                                                            5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Mince the herring. Crumble the bleu cheese and whisk with the eggs. Hold the apple on its side and slice it so that the star of seeds and core in the middle is revealed. Cut a slice parallel to your cut to end up with a slice that weighs 1 oz. Spray a frying pan with non-stick spray and put the minced herring in the pan. Quickly pour the egg-cheese mixture in the pan. As the egg begins to set around the edges, lift the egg with a fork or spatula and tip the pan so that uncooked egg flows underneath. Continue like that until the bottom is fully cooked and the top is set. [Flip the omelette if you dare, or put it under the broiler if you like your eggs well cooked.] Slide the eggs on to the plate with the apple, pour the beverages, and meditate on the wonders of astronomy.

Baked White Fish with cheese:  Another winner from the Fast Diet book.   PB   GF                       for the fish & cheese only:   145 calories   5.9 g fat   0 g fiber   33 g protein   0.2 g carb   129 mg Calcium Baked fish w: cheese; snap peas, toms:basil

6 oz firm white fish fillets such as cod or haddock                                                                                                               1/2 oz cheddar cheese, grated                                                                                                                                   Your choice of vegetables to add up to 125 calories:                                                                                    ½ cup pickled beets [74 cal]                                                                                                                                 3 oz green beans [26 cal]                                                                                                                                         ½ cup peas [62 calories]                                                                                                                                     ½ cup carrot coins [12 cal]                                                                                                                                    3 oz broccoli florets [30 cal]                                                                                                                                  2 oz parsnip, sliced as coins [42 cal]                                                                                                                   1 cups salad greens + ½ tsp lemon juice + 1 tsp olive oil [48 cal]                                                                       3 oz tomatoes [15 cal]                                                                                                                                            1.5 cup whole sugar snap peas [39 cal]

Heat the oven to 400° F. Put the fish in an oven-proof dish which has been lightly smeared with olive oil.  Season the fish to taste.  Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, prepare the vegetables of your choice. How easy it is to be healthy!

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 Parmesan cheese  onion   +  broccoli
 lots of chives  blueberries + melon
 kiwi fruit  ricotta  + mozzarella + Jarlsberg cheeses
 reduced fat cottage cheese
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

Cooked chicken meat white/albacore tuna
 Strawberries + 1 kiwi fruit  lemon juice, ground ginger
 1.5 cups fresh spinach  avocado, celery
 poppy seed  mayonnaise
 Slivered almonds  baby spinach, bean sprouts
 Dried mustard  cherry tomatoes
Red wine vinegar Sparkling water
 Sparkling water  Sriracha or other hot sauce

Fete de l’Escalade

  How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.
Welcome to Minoo, who is now Following.
In 1602, the Duke of Savoie decided that Geneva, Switzerland should be part of his domaine.  So under cover of darkness, his men put ladders against the encircling walls and began to climb to gain entrance to the city.  Unfortunately for them, an elderly woman named Mère Catherine Royaume, was awake in the night. Hearing odd noises, she looked out her window [which happened to be in the wall itself] and saw the invaders stealthily climbing. Reaching for the closest ‘weapon’ possible, she poured hot vegetable soup onto the attacking soldiers, hit them with the pot, and yelled to raise the alarm.  Her neighbors rallied to the defense of the city and repulsed the attack.  Since then, December 11 is celebrated in Geneva as la Fête de L’Escalade [Feast of Ladders], with mock battles and the eating of candy vegetables as well as much more healthy vegetable soup.                                                                                                                                        We will celebrate by eating eggs flavored with raclette cheese [very popular in Alpine cuisine] and vegetable soup in honor of the doughty old lady who was having trouble sleeping that night.

 

Raclette Bake:  287 calories  8.4 oz fat   3.3 g fiber  15.6 g protein  38 g carbs   295 mg Calcium PB   Raclette is a cheese from the Swiss/French Alps which is melted to make the eponymous dish of the region. Here it is used to give a wonderful flavor to baked eggs. Wow.Raclette Bake w: blueberries

one 2-oz egg                                                                                                                                                                   ¼ slice 70-calorie whole-grain bread                                                                                                                     1/3 oz raclette cheese, grated                                                                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                           blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Toast the bread and cut into cubes. Put the bread in a lightly-spritzed ramekin. Whisk the egg with the cheese, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and think about the Alps.

Soup Royaume:   152 calories   0.3 g fat   6.3 g fiber   12.6 g protein  24.6 g carbs    84 mg Calcium   PB GF     A fine meal for winter, made hearty with autumn vegetables and lentils, it is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours. HINT: Makes enough for 4 servings.Soupe Royaume

2.5 oz pork loin, raw or cooked                                                                                                                              ½ cup onion, chopped                                                                                                                                                 3.5 oz dry lentils, small green ones from France if possible                                                                          3 oz rutabega/turnip, cubed                                                                                                                                   2 oz carrot, diced                                                                                                                                                       3 oz parsnip, diced                                                                                                                                                         3 cups chopped cabbage                                                                                                                                   mace + dry mustard + salt + pepper + caraway seed [optional]                                                                        ½ cup frozen spinach, chopped                                                                                                                           3 cups water or broth                                                                                                                                              per serving: several leaves of fresh spinach

Put the pork, onions, and lentils in a heavy saucepan and cook until onions are browned. Add the rutabega/turnip, carrot, parsnip, cabbage and seasonings. Cover with water, using more if needed. Cover and cook for about 1 hour or until vegetables are cooked. Taste for seasonings, add the frozen spinach, and heat through. Divide into 4 equal servings and freeze 3 of them. Roughly chop the fresh spinach and put it on top of the soup when serving.

Saucy

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Cooks discovered centuries ago that a good sauce makes the meal taste a lot better.  Today we will look at several sauces that can be part of a Fast meal: sometimes breakfast, sometimes dinner, sometimes either.                                                                                                                There were people who would have said that Jesse James was a ‘saucy’ lad: despite the fact that he and his gang actually robbed banks and killed people, the pro-Conferedate newspapers sometimes portrayed him as a cheeky Robin Hood. On Dec. 7, 1869, James and his brother Frank robbed a bank in Gallatin, MO, marking the official start to their lives of crime.  In books and even movies, Jesse James has been written into American mythology as a man who wanted to right the wrongs against the common people.  His sympathies lay with the defeated Southern States and he was in fact continuing the war by targeting banks owned by Republicans, those who were pro-Lincoln.  James might not have been the fun-loving saucy populist, but we can add some sauce to our meals as we reflect tomorrow on the strange career of an American legend.

CHICKPEA RAGOUT: Pair with meat, poultry, or seafood Halibut w: Chickpea Ragout                                             ½ tsp olive oil                                                                                                                                                         ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                      1 Tbsp garlic                                                                        2 cups diced tomatoes, fresh or canned                            1 and ½ cup chickpeas, drained and   rinsed if canned                                                                                ½ cup chicken stock                                                       ½ tsp salt    +      ½ tsp pepper                                    Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated.

HORSERADISH DRESSING: Great on Lamb or Beef Salad Seder Salad                                                             1 Tbsp mayonnaise made with olive oil                                                                                                                       1 and ½ tsp prepared horseradish   [the kind you purchase in a jar]                                                                            1 Tbsp buttermilk                                                                                                                                                       1 and ½ tsp lemon juice                                                                                                                               Whisk all ingredients together. 

 

MARINARA SAUCE:  From Gourmet magazine, this is a quick go-to sauce.Chicken Parmesan w: salad       3 cups                                                                                                                                1 Tbsp olive oil                                                                                                                                     2 large cloves garlic, whole                                                                                                                        pinch crushed red pepper                                                                                                           one 28-oz can whole tomatoes                                                                                                              1.25 tsp salt                                                                                                                                          basil                                                                                Heat the oil then add the garlic and crushed pepper.  Cook on high for about 5 minutes or until the garlic starts to brown.  Remove the garlic and carefully add the tomatoes, crushing them with your hands or a spoon.  Cook over low heat for 20 minutes and then add the salt and basil. Use now or freeze.

POPPY SEED DRESSING:  Delightful on Strawberry-Chicken Salad Strawberry-Chicken Salad                                                2 tsp red wine vinegar                                                                                                                                            1 Tbsp olive oil                                                                                                                                                     pinch salt                                                                                                                                                               ½ tsp dried mustard                                                                                                                                                 1 tsp poppy seeds                                                                                                                                               Whisk together vigorously.

PUTTANESCA SAUCE: With fish or meat or solo, this sauce is delicious.      8 cups Mackerel Puttanesca                                                  1 cup onion, chopped                                                                                                                            2 garlic cloves, chopped                                                                                                                   2 tsp olive oil                                                                                                                                   two 35-oz cans whole plum tomatoes                                                                                              1 cup mushrooms                                                                                                                              2 anchovies                                                                                                                                                 1 cup halved canned black olives  [If using oil-cured olives, cut the amount in half]                                                  2 Tbsp capers                                                                          Cook the onions and garlic in the oil until tender but not brown.   Add everything else.  Bring to a boil, then reduce heat, cover and simmer for 1 hour.

SHEPHERDS’ SALAD DRESSING: Perfect for this salad Sicilian Shepherds' Saladand many others.                                                                   3 Tbsp olive oil                                                                        4” rosemary                                                                               6 sage leaves                                                                                                                                                                                 4 smashed cloves garlic                                               pinch  of hot pepper flakes.                                                                          ½ cup red wine vinegar                                                         Put oil and herbs in a sauce pan and simmer 5-10 minutes.  Add the garlic and peppers and stir for a few seconds. Add the vinegar and boil down the whole recipe to 1/3 cup. Strain and cool.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 blueberries  Danish Bleu cheese
 raclette cheese  herring marinated in wine
 1/4 slice bread   apple
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Cabbage, onion, rutabaga or turnip  6 oz firm white fish +
 carrot, parsnip, dry green lentils  side salad + broccoli OR peas + beans
 pork loin, frozen spinach, dry mustard  Cheddar cheese
 fresh spinach, mace, dry mustard
 Sparkling water Sparkling water

Barbara

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.
Tomorrow will be the Feast of Saint Barbara.  I have always liked her as a saint, partly from college art history classes, seeing Northern Baroque pictures of a lovely young woman next to her tower; partly because my dear Sister In Law is named Barbara.  She [the saint, not my sister in law] was sent by her father to live in a tower, found religion, and was beheaded for her faith.                                                                                                                  In some cultures, barley or wheat is sprouted in shallow trays of soil on December 4, then used as a greenery around the Christmas crêche, then plowed into the fields in February to bless the crop. In that tradition, our breakfast features bean sprouts. Since a coastal city in California is named after her, we will enjoy “Santa Barbara Salad” from that fair realm for dinner.

Sprouted Bake:  270 calories   5.6 g fat   3.7 g fiber   13.3 g protein   36.8 g carbs   226 mg Calcium  PB GF   Time to get the sprouts out of the sandwiches and into the breakfast.Sprouted Bake w: B-berries

1 two-oz egg                                                                                                                                                                     ¼ c radish or alfalfa or mung sprouts                                                                                                                                                    1/2 oz avocado                                                                                                                                                          1 Tbsp low-fat cottage cheese                                                                                                                             ¼ cup blueberries                                                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz fruit smoothie, green smoothie or natural apple cider

Mash the avocado and mix with the cottage cheese. Heat the toaster oven to 350 degrees F.  Spritz a 1-cup ramekin with cooking oil or spray and put the sprouts in it. Whisk the egg with the avocado mixture and pour over the sprouts. Season with salt and pepper to taste. Bake for 12-15 minutes. Portion the fruit and pour the beverages. Rich and smooth.

Santa Barbara Salad:  280 calories   13.3 g fat   5.7 g fiber   16.2 g protein   21.3 g carbs   105.8 mg Calcium   PB GF   From a Washington Post food column, this salad sings of California. Truly delicious. HINT: This amount serves 2 [two]. Invite a friend or save for lunch later in the week.Santa Barbara Salad

½ head Boston or buttercrunch lettuce                                                                                                            1 cup grape or cherry tomatoes, halved                                                                                                                         ½ medium apple, cored and diced                                                                                                                   ½ cup diced chicken breast                                                                                                                                   ¼ cup chickpeas                                                                                                                                                                                 1 oz soft goat cheese                                                                                                                                                1.5 tsp pinenuts                                                                                                                                                          1 Medjool date                                                                                                                                                             1 hardboiled egg, sliced in rounds                                                                                                                                                            per serving: 1.5 tsp cinnamon dressing**                                                                                      **Cinnamon Dressing:                                                                                                                                                     ½ shallot [¾ oz]                                                                                                                                                             1 Tbsp olive oil                                                                                                                                                         1.5 tsp balsamic vinegar or raspberry vinegar                                                                                                 1/8 tsp cinnamon                                                                                                                                              Shake together in a jar. Refrigerate until needed.                                                                                  makes 4.5 tsp [you will have some leftover]

First prepare the dressing and refrigerate. Next, toast the pinenuts in a heavy skillet until they just begin to brown. Take off heat and set aside. Shred the lettuce and put in a bowl along with all the other ingredients. Toss with 1.5 tsp dressing per serving, sprinkle with pine nuts, and arrange the sunny sliced eggs on top.  Play a Beach Boys song and wear your sunglasses.

 

Saint Andrew

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow will be the Feast of Saint Andrew, identified as the first Apostle.  He began life as a fisherman on the Sea of Galilee until a life-changing invitation to join Jesus of Nazareth in spreading the gospel. He is associated with the account of the Loaves & Fishes. His name is of Greek origin [meaning ‘manly’] and he is considered to be the Apostle to the Greeks.  In recognition of his work as a fisherman, we’ll have a breakfast containing fish.  Andrew is also the Patron Saint of Scotland, so we will enjoy a dinner with a Caledonian connection.

Mackerel-Leek ScrOmelette:     298 calories    9.8 g fat      3 g fiber      18 g protein   34.8 g carbs    222 mg Calcium   PB GF    If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or tuna .Mackerel ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                       1 oz cooked mackerel                                                                                                                                            1.5 oz leeks                                                                                                                                                                   1/4-1/2 tsp of Dijon mustard                                                                                                                                   1 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz green or fruit smoothie or unpasteurized apple cider

Corned Beef & Cabbage:   299 calories      22 g fat    3.8 g fiber     22.7 g protein    14.8 g carbs 220.5 mg Calcium   PB    Fannie Farmer provides the inspiration for this recipe. Add deli corned beef to creamed cabbage with cheese, and you are in the spirit of St Andrew’s Day in America.Corned Beef & Cabbage

3 cups sliced cabbage                                                                                                                                             ¼ cup plain béchamel sauce                                                                                                                                          2 oz corned beef [pre-sliced from the deli] cut into strips                                                                             ½ oz deli Swiss cheese salt & pepper

Steam the cabbage for 5 minutes. Stir in the bechamel sauce, corned beef, and seasonings. Put into an oven-proof dish and lay the cheese slice on top. Bake at 350 degrees F. until the cheese melts.

Ingredients for next week: breakfast, single portion

1 two-oz egg recipes for sauces useful for Fast meals
 1/4 cup radish sprouts
 avocado
 cottage cheese
 blueberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 Boston lettuce  +  grape tomatoes  recipes for sauces useful for Fast meals
 apple  + cooked chicken breast meat
 chickpeas  +  soft goat cheese
 pinenuts +  Medjool date
 shallot + cinnamon
 olive oil  + balsamic vinegar
Sparkling water Sparkling water

Following the Feast

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Welcome to Sharon, Diane, and leelscooks who are now Followers.

There are many festive occasions which involve lots of special foods and which invite us to gather in a convivial setting with family and friends and over-eat.  Then comes the day of judgement when we get on the scale and find out how much damage was done by all the fun.  The solution? A Fast Day! You might want to do that the day after the feast [thus having an extra Fast that week] or wait until your next usual Fast. Another strategy would be to have either a Fast breakfast or Fast Dinner the next day to minimize the calorie intake. For tomorrow’s meals, reuse some of that turkey and stuffing for breakfast and do something completely different for dinner — lobster, anyone?

Turkey/Stuffing Bake:  279 calories   6 g fat   2.5 g fiber   15.6 g protein   38.7 g carbs   217.5 mg Calcium    GF- if using GF bread   Another in the dinner-for-breakfast series, and perfect for after a roast turkey dinner.Turkey-Stuffing Bake

1 two-oz egg                                                                                                                                                             ½ oz turkey breast                                                                                                                                                  ¼ slice of 70-calorie whole-grain bread [¼ oz]                                                                                              1 Tbsp onions                                                                                                                                                                   1 Tbsp celery                                                                                                                                                   rosemary + thyme + sage + salt + pepper                                                                                                           ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                            nearly-black coffee or tea; or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown. Meanwhile, slice the pear and prepare the beverages. 

Lobster a l’Armoricaine:  282 calories   3 g fat   2.5 g fiber   21.5 g protein   12.2 g carbs   142 mg Calcium  PB GF   No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.Lobster a l'Armoricaine

3 oz lobster meat, cooked or uncooked                                                                                                                        2 Tbsp shallot, minced                                                                                                                                                      ½ clove garlic                                                                                                                                                             1 oz cognac or other brandy                                                                                                                                                                            2 oz dry white wine [not cooking wine]                                                                                                              ½ cup tomato, diced                                                                                                                                                1 tsp tomato puree [not paste]                                                                                                                            1 Tbsp half & half [blend cream in Canada]                                                                                                            1 Tbsp Gruyère cheese, grated                                                                                                                                            1 oz broccoli florets                                                                                                                                                    1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then flame the contents off the heat until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let it boil lest the sauce separate. Meanwhile, cook the vegetables. Pour the sauce over the lobster and top with grated cheese. Heat under the broiler or in an oven until bubbly.  Plate with the vegetables.