Summer Savory

The herb ‘summer savory’ Satureja hortensis  is one of the principle seasonings used in Prince Edward Island, Canada, as well as in Brittany, France.  I think it is interesting to be able to trace culinary influences from country to country and across oceans. Sometimes we save foods which are savory and rich in flavor for winter months as if blander foods will keep us cooler.  But summer brings all the fresh herbs and vegetables which are rich and delicious.  The Fasting Lifestyle permits us to enjoy our savory summer foods.

Sausage-Egg Bake:    303 calories    7.6 g fat    1.4 g fiber    17.2 g protein    32.7 g carbs    211 mg Calcium   GF    Quick and yummy, can’t beat that.sausage-egg-bake

1 two-oz egg                                                                                     1 chicken breakfast sausage, cooked                                             1 Tbsp cottage cheese                        pinch savory, salt, pepper         ½ oz unsweetened applesauce                                                                                                                                                                                                          optional:  blackish coffee or blackish tea or lemon in hot water                                                                                                    optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Tuna-Bean-Garlic Salad 261 cal   4.2 g. fat   5.5 g fiber   31 g protein    28.4 g. carb  152.5 mg Calcium  PB GF    HINT: this recipe serves 2 [two] Dine with a friend or save half for lunch tomorrow.  This is from the Fast Diet book. Great in warm weather.                                                                               

3/4 cup canned navy beans, drained and rinsed                                         1 can light tuna in water, drained                                                                                                                            2 cloves garlic, chopped                                                            4 oz tomato, left whole if bite-sized or cut in a 1″ dice                                                                               salt, pepper, thyme, parsley, savory                                         3.5 oz spinach or mixed greens                                                                                                                             2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil                           1 Tbsp Parmesan cheese, grated

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

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