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.

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.

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.