Hometown Heroine: Dunbar

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.

Agnes Randolph was the second wife of Patrick, 8th Earl of Dunbar. She was a lady of noble birth who knew the ins and outs of society and feudal life. All her wit and savvy were called into play during a pivotal time in her life. It was 1338, and the English continued to invade Scotland. The Earl of Salisbury thought it would be a simple thing to take Dunbar Castle, a strategic coastal location. Salisbury knew that Earl Patrick was fighting far away and that the Castle was in the hands of only a few men at arms and Lady Agnes. First, he asked for her to surrender. She cannily played the “Little Wifey” card — ‘ I can’t surrender without discussing it with my husband and he’s not home now.’ Next, Lord Salisbury hurled rocks at the Castle with catapults. Every day they bombarded; every day Lady Agnes and her ladies came out and dusted the battlements with their fine embroidered handkerchiefs, as if the damage were a minor housekeeping annoyance. Then, the English deployed a great battering ram, nicknamed ‘The Sow,’ at the gate. Lady Agnes had her men throw the catapulted rocks over the ramparts, breaking the Sow and dispersing the soldiers below. As they scattered, Agnes remarked, “Behold a litter of English pigs.” The siege dragged on and the English thought that the Scots were out of food, but they were resupplied at last via the ocean gate by Sir Alexander Ramsey. Ever the gracious hostess, Lady Agnes sent bread and imported wine to the English commander, so he could ‘share’ her table. Lastly, the English captured Lord Moray, Agnes’ brother. They dragged him in front of the gate and said they would kill him if the Castle were not surrendered. “Go ahead,” replied Agnes, knowing the weak point in this argument, “since he has no heirs, then I will become the head of the Morays.” Seeing they had no advantage, the English let her brother go. [Luckily, Brother knew that Agnes was playing a role and did indeed value his life] After five months of siege, Lord Salisbury packed it in and left. As his men marched away, they chanted a cadence call to honor Agnes who had defeated them: “Came I early, came I late, I found Agnes at the gate.” Sir Walter Scott declared that Lady Agnes had earned a spot on the list of Scottish heroes.

Few foods are as Scottish as haggis [lamb sausage with oatmeal binder] and salmon. Today’s meals feature them both.

Haggis ScrOmelette:  172 calories 9 g fat 1 g fiber 13 g protein 9 g carbs 50 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  Haggis could be described as a Scottish lamb sausage. Some of the variety meats in the original recipe are not available, so this is an Americanized version. [Regrets to my Dunbar ancestors.]

Three 2-oz eggs of which you will use 1-½ 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.  1-1/2 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] or lemon in hot water  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 and scramble or cook as an omelette in the pan. Plate with the applesauce and pour the beverage of choice. A gateway to Scottish cuisine.

Salmon-Dill Casserole:  281 calories 10.4 g fat 5 g fiber 24.6 g protein 24 g carbs 253 mg Calcium  PB GF  This is a wonderful meal. SO much flavor!!

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice or fish stock 2 Tbsp milk ½ tsp cornstarch ½ tsp dill pinch nutmeg pinch cayenne ¼ cup peas 1 oz green beans 

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for an additional 15 seconds. Whisk the cornstarch into the milk and clam juice, then add to the leeks. Cook until it becomes thicker. Take pan off the heat and add dill, cayenne, nutmeg and peas. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!

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

two-oz egg + feta cheesewhite whole wheat flour + butter
olive oil + frozen spinachbaking powder + buttermilk
mushrooms + milk + garlicapple + sesame/poppy seeds
white whole wheat flourcamembert cheese +cream of tartar
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

felafel pattiespork + beef + meat stock
fresh tomato + red onionPiment de Queijo or other hot sauce
orange or yellow bell peppercarrots + kale
lemon juiceturnip + cabbage
Sparkling waterSparkling water

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