St Luke’s Summer

In England it was so typical to enjoy a brief spell of warm weather around October 18th [the Feast of Saint Luke] that it became known as ‘St. Luke’s little summer.’  We can enjoy the mild weather and eat well to celebrate the days before Autumn asserts itself.

Smoked Sausage ScrOmelette: 299 calories    9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF   Having been gifted with the Dakin sausage, we decided to make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs.  If substututing another sausage, know that the Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                                  1.5 tsp oregano and parsley, chopped                                                                                                               1 oz apple                                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Asparagus Soup     242 calories        10.7 g fat        7 g fiber      16.3 g protein      33 carb   PB     This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.asparagus soup

One and a half pounds asparagus                                                                                                                  ½ c onion, roughly chopped                                                                                                                                      1 cup potato in 1 “ dice                                                                                                                                            5 cups chicken stock                                                                                                                                             4 oz raw chicken breast cut into 4 pieces                                                                                                            salt & pepper                                                                                                                                                        per serving:      1 ½ tps Boursin cheese         4 pieces of Finn Crisp crackers                                                   ½ oz Swiss cheese [1 deli slice]

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with everything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently [if frozen]. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious in any season.

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