Night Sky: Leo the Lion

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

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

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

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

Greek ScrOmelette: 152 calories … 9 g fat… 0.6 g fiber … 12.6 g protein… 4 g carbs… 88.5 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Feta cheese is such a lovely ingredient for eggs.

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week. ++++ 0.4 g = 3/8 oz feta cheese, reduced fat ++++ 1 Tbsp tomato puree [not tomato paste] ++++ large pinch of cinnamon + of oregano ++++ 1 Tbsp pomegranate seeds –OR– 1½ oz applesauce sprinkled with cinnamon ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

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

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

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

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

Dr Livingstone?

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

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

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

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

++ Three 2-oz eggs of which you will use 1½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.++++ 2 Tbsp haggis** ++++ 2 oz applesauce, unsweetened OR 2 oz pear ++++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional:5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

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

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

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

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

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

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

Ice

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

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

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

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

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

++ 1 two-oz egg ++++ ¼ oz ham ++++ 1/3 oz Swiss cheese ++++ ¼ oz pork ++++ ¼ tsp mayonnaise ++++ ¼ tsp mustard ++++ 1 Tbsp chopped pickle ++++ 3 oz melon++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

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

Girl Scouts

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

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

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

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

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

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

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

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

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

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

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

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

Crabs

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

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

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

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

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 Tbsp catsup ++++ ¾ tsp Thai red chili paste ++++ 1.5 tsp soy sauce ++++ ½ oz crab meat ++++ pinch granulated garlic ++++ 1.5 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

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

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

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

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

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

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

Boston Massacre

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

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

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

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

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

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

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

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

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

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

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

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

Joel Poinsett

March 1, 2026February 28, 2026 ~ me ~ Leave a comment

Does that name sound familiar? Yes! You are thinking of the popular potted plant of Christmas the one with the red flowers. Except that they aren’t flowers at all. Do you know how they got their common name? Here is the story…. Joel Roberts Poinsett was born on March 2, 1779, in Charleston, South Carolina. His wealthy family gave Joel all the advantages of education and social standing. Elisha Poinsett wanted his son to be a lawyer, but Joel wished to join the army. So the young Poinsett was packed off to Europe, for touring and study. From 1801 to 1803, he traveled the continent, meeting the famous and trekking the wilds. Until he had word of his father’s death, whereupon he returned home. In quick succession his sister died, leaving Joel the heir to an enormous fortune. Travel seemed to be in his blood, for in 1806, Poinsett was in Russia, at the court of Czar Alexander. When talk got around to cotton-growing in South Carolina, an invitation was given to visit cotton mills in Russia and to see the countryside. So he set out, accompanied by an English friend and seven others. For most of the year 1807, the group traveled through the southern Russian Empire, endangered by rough terrain and tribal factions. So harrowing and arduous was the journey that only three of the nine men survived. Back in the US, President James Madison appointed Poinsett as the Consul General to Chile and Argentina. In truth, he was a secret agent, trying to find out more about the rebellious groups that wanted freedom from Spain. Poinsett stirred up tensions between Chile and Peru, and encouraged the formation of an independent Chile. Returning to South Carolina in 1815, the intrepid voyager set out on a tour of the Western United States. When he was again back home, Poinsett served in the South Carolina legislature, and then in the US Congress. Appointed Secretary of War [as it was known then], he oversaw the forced removal of First Nations people from South Carolina to Oklahoma, an ignominious relocation known as the Trail of Tears. President Monroe appointed Poinsett as Minister to Mexico, where the diplomat again meddled in the country’s affairs, making himself unpopular. On a visit south of Mexico City, Poinsett saw the indigenous plant which the Jesuits had named Flor de Nochebuena,the Flower of Christmas Eve. Since he had a keen interest in botany, he sent some cuttings to friends in North Carolina. Since then, it was called a Poinsettia in the United States. The plant has green leaves, and it produces striking red bracts when the days shorten in Winter. The red bracts surround a tiny cluster of yellow-green flowers. Thus, Joel Poinsett forever changed how we decorate at Christmas.

Foods from two of the nations visited by Poinsett in his far-ranging travels: breakfast from Russia, and dinner from Mexico.

Syrniki: 229 calories… 5 g fat… 3.4 g fiber… 22.4 g protein… 59 g carbs… 149 mg Calcium… PB GF – if using GF flour This unusual Russian pancake from CookingThe Globemakes for a delicious breakfast. HINT: Recipe yields 8 pancakes, enough to serve 4 [four] at breakfast. Freeze what you don’t use today. Optional: If you drink black tea/black coffee or no beverages at breakfast, then add 1 ounce of ham @ 31 calories.. 1 g fat.. 0 g fiber.. 5 g protein.. 0.7 g carbs.. 2.6 mg Calcium..

8 pancakes, if using a 2.5 Tbsp scoop	non-stick skillet
1/3 c Golden Flour/white whole wheat—¼ cup all-purpose flour—¼ t baking powder—1/8 teaspoon salt	Sift together into a bowl. Set aside.
½#/225g 2%-fat cottage cheese—1 egg—2 Tbsp sugar— ¼ teaspoon almond/vanilla extract	Drain cottage cheese through a sieve. Put ingredients into food processor, blend until almost smooth.
Flour mixture	Add flour mixture. Stir with rubber scraper until combined. Mixture should be sticky.
1 Tbsp butter/oil + PAM	Heat butter/oil in skillet over low-med heat. Spray with PAM. Be sure oil is hot before cooking.
¼ cup Golden flour [I had 3 Tbsp left over after rolling]	Put into shallow plate. With a 2.5 Tbsp cookie scoop, put a ball of dough into flour. Roll it around to coat. Repeat with remaining dough.
	With floured hands, gently pat dough balls from one hand to another to remove extra flour. Flatten with palm, put in skillet. Cook on low-med heat until both sides are golden and surface is firm. When done, drain on paper towels. NB: I did this the night before. Next morning, I heated pancakes in the toaster oven before serving.
4 oz pear—–2 oz apple—–1 lime, zested + juiced——- 1 Tbsp honey	Cut apple and pear into small cubes. Cook these ingredients over high heat, constantly stirring, until fruit are softened. Makes ¾ cup = 12 Tbsp. 1 Tbsp per pancake
Per serving: 1 T Light sour cream/plain yogurt	Top each pancake with ½ Tbsp dairy topping and 1 Tbsp fruit topping.

Enchiladas Suizas: 293 calories.. 10 g fat… 11 g fiber… 31.6 g protein… 43.4 g carbs… 261.7 mg Calcium… PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. NB: Avoid assembling too far in advance, lest it turn to mush.

++ 2 six-inch corn tortillas [50 calories each] ++++ 2 oz [½ cup] shredded cooked chicken breast ++++ ½ cup enchilada sauce** ++++ ¼ cup grated Cheddar or Monterey jack + dollop of plain, fat-free yogurt ++++ 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot ++

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Stir the yogurt into the chicken. Distribute the chicken between the tortillas, then roll them up, and put each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

**ENCHILADA SAUCE 1 cup = 75 calories

½ cup = .. 38 calories.. 3.4 g fat.. 6.4 g fiber.. 5 g protein.. 18.6 g carbs.. 148 mg Calcium .. This is Rick Bayless’s recipe. It is easy and good.


2 jalapeno peppers	Roast in a dry skillet over medium ~5 mins until splotchy with black areas.
two 28-oz cans whole tomatoes	Put in a blender with tomatoes and whirr until smooth.
3 tsp vegetable oil [canola] —- 1 cup chopped onion	Cook in oil until golden, ~ 7 mins
	Raise heat and add pureed tomato.
	Cook 10-15 mins until thick as tomato paste.
2 cups chicken broth	Add broth, cover partially, simmer 15 mins until slightly soupy.
Add salt.	½ tsp salt

Pistachios

February 25, 2026February 18, 2026 ~ me ~ Leave a comment

True or false: Pistachios were probably eaten by our Stone Age/Paleolithic ancestors. Pistachios are not nuts. Pistachios are good for eye health. Answers: True. True. and True. Pistachios originated in Western Asia — everywhere from Syria to Persia to the Caucuses Mountains, and there is evidence of their presence there 9000 years ago. Everywhere they grew, pistachios were prized. They are high in protein and fiber, lowering a risk of heart disease and promoting a healthy gut. These seeds have higher amounts of zeaxanthin and lutein than nuts, protecting your eyes. The Romans took pistachio trees from Iran to Europe, which is why one finds them growing in southern Europe and northern Africa. They prefer a desert environment, and can even tolerate soil with a high salt content. In 1854, pistachios were planted in the USA, and they were grown commercially in 1976. Today, California and Iran produce 70% of pistachios grown worldwide. What is your favorite way to enjoy them? How about in gelato or ice cream? in biscotti or out of hand? in the new-comer Dubai chocolate?

February 26th is Pistachio Day! These ‘nuts’ are too good to save only for snacking — we will enjoy them at breakfast and at dinner or as an appetizer.

Peach-Pistachio Porridge: 213 calories… 4.4 g fat… 6 g fiber… 9 g protein…38 g carbs… 73 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Aside from the fun of alliteration, this is an excellent way to start your day! TIP: the peach can be fresh or canned in juice.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain cereal or equivalent ++++ ½ c water ++++ 1 oz peach, cut into large pieces ++++ 2 Tbsp/1 fl oz vanilla non-fat yogurt ++++ 2.5 oz/1 Tbsp coarsley-chopped roasted pistachios ++

Cook the cereal with the water for about 8 minutes on the stove. HINT: you could do this the night before to save time in the morning. Spoon warm, cooked cereal into a bowl. Top with peaches, then dollop on the yogurt. Sprinkle with pistachios and enjoy a distinctive, attractive, healthy breakfast.

Pistachio-Chevre Salad: 291 calories… 18 g fat… 1.4 g fiber.. 10 g protein… 26.5 g carbs… 181.6 mg Calcium… PB GF – if using GF crackers This is a riff on a salad presented by Joanne Harris in one of her cookbooks. Here, instead of plain chevre on baguette slices, I use whole-grain crackers and Pistachio-Chevre Balls, which were left over from a party appetizer plate. Delicious!

++ 2 cups sliced romaine ++++ 2 Tbsp/1 oz grated carrots ++++ 3 multi-grain crackers @ 35 calories each ++++ 3 Pistachio-Chevre Balls** ++++ ½ tsp avocado oil + 1 tsp champagne vinegar ++++ finishing salt + large pinch Italian herbs ++

Whisk the oil, vinegar and herbs in a large bowl. Toss lettuce and carrots with the dressing. Sprinkle with finishing salt and toss again. Put the Chevre Balls on the crackers and toast or broil for 2 minutes. Gently press down on the cheese to adhere it to the cracker. Plate the salad and top with the cheese crackers.

**Pistachio-Chevre Balls

22 cheese balls, using a 2 tsp scoop
½ c shelled, roasted salted pistachios	Put nuts on parchment on cutting board. Using heavy pressure with a rolling pin, roll nuts, until mostly crushed to a powder. OR pulse in food processor.
	Pour nut powder into a small pie plate.
8 oz fresh goat cheese, room temp—–1½ Tbsp/30 grams honey——½ teaspoon kosher salt	Mix these in a bowl until well combined.
With a 2 tsp scoop, put balls of cheese on the nut powder	Roll in nut powder until covered and can be picked up without getting sticky.
1 of 22: 46 calories… 3.3 g fat.. 0.2 g fiber.. 2.4 g protein.. 1.9 g carbs.. 17.2 mg Calcium	Refrigerate from 15 mins to 24 hours before serving.

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

1 two-oz egg = US large + 2%-fat cottage cheese	‘Boston brown bread’, purchased or homemade
flour + white whole wheat flour + baking powder	plain Greek-style yogurt
vanilla + pear + apple + butter + sugar	strawberries
lime + honey + light sour cream/plain low-fat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

2 corn tortillas @ 50 calories each	cod cheeks [300 g for 2 servings]
Cheddar cheese + chicken + carrot	oil + white wine + garlic
jalapeno peppers, whole canned tomatoes + canola oil	heavy cream + Dijon mustard
onion + chicken broth + broccoli + cauliflower	brown rice + asparagus or peas
Sparkling water	Sparkling water

Elements: Rare Earths

February 22, 2026February 15, 2026 ~ me ~ Leave a comment

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle [384-322 BCE] made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. Our modern Periodic Table of elements shows that we have knowledge far beyond that of Aristotle. Gadolinium, Praseodymium, Cerium, Samarium, Lanthanum, and Neodymium are not common names. These and 11 others are classified as Rare Earth Elements [REEs] and it is common knowledge that they have been in the news lately. REEs are important in the development of technology products and they have military applications. From batteries and chemical catalysts to health care and personal electronics, Rare Earth Elements touch almost every aspect of our modern lives. Because of this, industry-sponsored research and government negotiations are underway to find more domestic sources, in addition to signing trade deals to acquire them. Most REEs are made into magnets that are used in cell phones, televisions, computers, automobiles, MRI machines, and jet aircraft. Despite their name, many of the elements are not particularly rare — but they are chemically bonded with other elements and it is difficult to separate them. Some REEs are tied up in clays, some in sand deposits, some are in metal alloys. Methods of extracting them are of great interest: from using fungus to extract the elements to harvesting elements from mine waste. “Mining” might take on a new meaning as we try to slake our thirst for products that power our 21st century life-style.

China mines and processes the majority of Rare Earth elements on the planet. Our meals are both from the cuisines of China.

Jian Bing ‘Chinese Pancakes’: 154 calories… 5 g fat… 1.4 g fiber… 9 g protein… 19 g carbs… 32.5 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple slices are a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

++ 1/3 cup all-purpose flour ++++ 1½ Tbsp white whole wheat flour ++++ 1 Tbsp semolina flour ++++ 2 two-oz eggs ++++ ½ cup water++++ ¼ cup chopped scallions, white and green parts ++++ kosher salt ++++ 2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce ++++ per person: 1 oz apple ++++ 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] ++

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of egg-flour batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths with the hot sauce inside, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Shrimp Spring Rolls: Each roll = 88 calories.. 2 g fat.. 1 g fiber.. 7 g protein.. 8.4 g carbs.. 33 mg Calcium.. PB Spring rolls are always a treat for Chinese New Year, representing luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliable. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate. TIP: This recipe makes six [6] spring rolls. One serving could be 2 or 3 rolls.

++ 6 oz raw shrimp, cut in half across the body ++++ 4 oz carrot, peeled and sliced into thin coins or cut as julienne ++++ 4 oz green cabbage ++++ 1 oz chopped green onion ++++ 1 Tbsp soy sauce ++++ 1 tsp olive oil ++++ 6 eight-inch Spring Roll wrappers ++++ per person: 2 oz broccoli, steamed ++++ Sriracha ++

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stir-fry about 1 minute, until it is cooked. Add the scallion and soy sauce. Stir-fry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear [no longer than 20 seconds], remove it and lay it flat on a dish towel. Spoon 1/6 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned. Stirfry or steam the broccoli separately. Serve with a dollop of hot sauce for dipping.

Svante Arrhenius

February 18, 2026February 10, 2026 ~ me ~ Leave a comment

a it been much colder than usual in your part of the world? Has it been lots warmer where you live? Has there been less rain? Have you had stronger storms? Welcome to a world of changing climate. For a while, people were hung up on the term ‘global warming‘, but that is only part of the story. Yes, Anchorage, Alaska has been warmer, but Florida has been colder — just ask the frozen iguanas! Before you dismiss Global Climate Change as some snowflake’s modern idea, think again. The idea that Carbon Dioxide is building up in the atmosphere and making the climate warmer was first proposed by Svante Arrhenius. He was born on February 19, 1859, in Vik, Sweden. His father was a surveyor in the employ of the university at Uppsala. As a toddler, Svante taught himself to read. By watching his father make calculations, the child learned to do mathematics. Svante started school at age eight, already a mathematical prodigy. At university where he studied chemistry, mathematics, and physics, professors were not receptive of his novel exploration of electricity and its connection to chemical reactions. So he transferred to the University of Stockholm, where he completed his doctorate. For this work, Arrhenius was awarded the 1903 Nobel Prize in Chemistry. A grant from the Swedish government permitted him to travel and study in Latvia, Germany, Austria, and the Netherlands. He and a group of scientists were interested in the interaction of atmosphere, ocean, and the land. This lead Arrhenius to develop a mathematical model about the amount of Carbon Dioxide in the atmosphere. His work demonstrated that as amounts of CO2 increased, the temperature of the atmosphere would rise. Arrhenius saw the connection between the burning of fossil fuels and the increase in Carbon Dioxide, and published his work in 1896. Because of this, Svante Arrhenius has been dubbed the Father of Climate Science. Arrhenius might have done his work 130 years ago, but his ideas were correct. We are living with the results of CO2-induced climate change today. We should work to reverse it, or at least slow it down.

Our menus are usual for Scandinavian countries such as Svante’s Sweden. What is unusual is that average temperatures in the Arctic are rising faster than in other lands further South. Fun fact: Arrhenius’ mother’s family name was Thunberg. Yes, there is a family connection between Svante and the young climate activist, Greta Thunberg. How about that!

Fruited Porridge: 206 calories… 1.5 g fat… 9 g fiber… 8 g protein… 41 g carbs… 112 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Here is a delicious way to get your superfoods in one meal. Berries and whole-grain cereal are unbeateble together and easy to prepare as well.

++ ¼ cup Bob’s Red Mill 10-Grain Cereal + ½ cup water ++++ ¼ cup diced strawberries ++++ ¼ cup blueberries ++++ ¼ cup raspberries ++++ ¼ c fat-free milk ++++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

If the fruit is frozen, as mine was, put it in a sieve over a small bowl the night before to thaw. Save the juice to add to a smoothie. Cook the cereal with in simmering water for 8 minutes, stirring twice. Take off heat and add the fruit. Stir gently and serve with a little milk.

Lamb Patty with Swedish Cucumber Salad: 299 calories… 17 g fat… 0.5 g fiber… 21 g protein… 12.6 g carbs… 68 mg Calcium… PB GF The inspiration for this meal is from Craig Claibourne’s NYT International Cookbook, long a family favorite.

++ one 4-oz lamb patty, available at markets or make your own using 90% lean lamb ++++ 1 cup sliced cucumber ++++ 1½ tsp sugar ++++ 1 oz white wine vinegar ++++ ½ tsp cold water ++++ salt + freshly ground pepper ++++ ¼ tsp dill ++

Combine sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour. Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste. Plate the lamb with the cucumber salad, topped with dill, for the simplest of meals.

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

1-2 two-oz eggs = US large	Bob’s Red Mill 10-Grain cereal or equivalent
scallions + semolina flour + white flour	pistachios, roasted
white whole wheat flour + strawberries	Peach – fresh or canned in juice
sriracha + soy sauce	vanilla non-fat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

shrimp + carrot	Romaine lettuce + avocado oil + Italian herbs
8″ spring roll wrappers + cabbage	soft chèvre cheese + pistachio nuts, roasted
scallion + olive oil	champagne vinegar + avocado oil
broccoli + soy sauce + sriracha	carrot + multi-grain crackers @35 calories each
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
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	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

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

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

Night Sky: Leo the Lion

Dr Livingstone?

Ice

Girl Scouts

Crabs

Boston Massacre

Joel Poinsett

Pistachios

Elements: Rare Earths

Svante Arrhenius

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