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Ima Hogg

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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. 

Whenever my sister would complain about her first name [to me, her name was beautiful compared to my plain old ‘Mary’], our mother would retort, “Be glad your name isn’t ‘Ima Hogg’!” That would stop the griping! James S. and Sallie Stinson Hogg lived in Mineola, Texas when their only daughter was born on July 10, 1882. [Contrary to the popular notion, she did NOT have a sister named ‘Ura’.] Her father got into politics, becoming governor while always sticking up for ‘the little guy’ in his constituency. When the death of his wife left him with four children to support, Big Jim became a lawyer in Austin [the capital city] to be with his family more. Thirteen year old Ima was the apple of her father’s eye. Ima — named after a character in a poem written by her uncle Thomas Hogg — went to University of Texas and studied music in New York City. Her father’s business interests lead to his being on the ground floor of the Texas oil boom in 1901. Ima never married, and after her father died and oil was found on one of the family properties, Ima and her brothers became wealthy and philanthropic. Miss Ima served on the Houston School Board, established a mental health foundation, and founded the Houston Symphony Orchestra. An interest in Texas history lead her to acquire and restore several houses, including her father’s country home. The Varner-Hogg Historic Site and her own house which is the site of the Bayou Bend Collection of the Museum of Fine Arts, are open to visitors. For her contributions and her association with the movers and shakers of the state, Miss Ima was known as “The First Lady of Texas” until her death in 1975.

Our meals today are Tex-Mex menus from Miss Ima’s beloved home state.

Salsa Chicken Bake: 136 calories… 5.5 g fat… 1.4 g fiber… 13 g protein… 6.5 g carbs… 47 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Salsa for breakfast? Porque no?

++1 two-oz egg ++++1 Tbsp 2%-fat cottage cheese++++ 2 Tbsp tomato salsa, drained if too liquid ++++ dash of salsa verde ++++ ½ oz chicken breast meat [from a roast, perhaps], minced ++++ oregano [Mexican if you have it]++++ 2 oz strawberries ++++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] ++

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, portion those delicious strawberries, and start to your day in a zesty way.

Quesadillas with Chicken : 295 cal… 9 g fat… 3 g fiber… 19 g protein… 31.4 g carb… 211.5 mg Calcium…  GF These are great. We return to this often for a quick, enjoyable meal. And you can prepare and cook them ahead, wrap in foil, and reheat them later. Thanks to Suzy M. for that tip.

++2 six-inch corn tortillas  HINT: Read the package! Make sure that each tortillas is 65 calories each or less. ++++  ¾ oz Monterey jack cheese, grated ++++ 2 Tbsp 2%-fat cottage cheese, drained ++++ 2 Tbsp tomato salsa or Salsa Verde – drain it if it is very liquid ++++ large pinch Mexican oregano ++++ 1 oz [¼ cup] cooked shredded/ground chicken breast OR cooked pork tenderloin ++++   on the side: 2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese ++

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the broccoli. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty.  TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.

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

1 two-oz egg = US large + cayenne pepper1 two-oz egg  + canned chickpeas
American streaky bacon + whole milkcucumber + tomato + olive oil
Gruyere or Emmenthaler cheeseza’atar spice + reduced-fat feta cheese
nutmeg + strawberries5″ whole-grain pita @ 60 calories
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

thin filets of white fish, 4 oz per servingolive oil + zucchini + pepperoni + carrot
lime juice + ginger rootcelery + short pasta + onion
green table grapescrushed tomatoes + mushrooms + garlic
red potatoes or Camargue red ricesmall white beans + sweet potato + Parmesan
Sparkling waterSparkling water

Chocolate

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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.

Chocolate! Around the world, people swoon over its luscious taste and mouth-feel, and July 7th is World Chocolate Day! Before you celebrate, you should know the story of this beloved treat. The Mayo-Chinchipe people of the upper Amazon region were harvesting and consuming cacao in 3275 BCE, and trade spread the practice around the region. They called it ‘xocoatl’ and it grew on trees in pods [upper left corner of photo]. After harvest, the white seeds were removed and set in the sun to ferment for seven days, then spread to dry in the sun while they turn brown. The seeds were skinned to reveal the nib, or edible part [lower left in photo]. Nibs were ground on a heated stone until they turned into a paste, then the paste was stirred into water mixed

with finely-ground cornmeal. This was not like your average cup of cocoa — the beverage was hot but bitter and highly prized. Special cups were made for serving, and a special whisk called a molinillo frothed it up, all to serve this caffeinated beverage to the elites. Spanish invaders tasted the drink — which they didn’t like — then took the recipe back to Europe around 1545. Eventually, sugar was added, the corn meal was subtracted, and a craze was begun. A taste for drinking chocolate was fostered by the Jesuits, who saw the beverage as a nutritious, filling food for a religious fasting day, of which there were 100 per year. The French court of Louis XIV loved chocolate, so in the mid-1600s, Chocolate Houses were establishments where the rich would go to socialize. Very fashionable. Soon, people in all the major capitals of Europe were enjoying hot chocolate. In 1828, Coenraad van Houten was able to separate cocoa solids from cocoa fat, producing cocoa powder. In 1847, Joseph Fry invented the chocolate bar. Today, chocolate is loved world-wide and most of it is grown in West Africa. In 2022, Americans ate 387,216 tons of the stuff, but the Swiss eat more chocolate per person than any other country — 8.8 kg per year. Hmmm — link to obesity? There are other issues around chocolate: problems in the supply chain due to weather and health of the cocoa trees that have inflated the price of chocolate, and the fact that cocoa farmers do not share in the wealth of the chocolate industry. ‘Responsible eating’ takes on a new meaning when discussing chocolate.

For breakfast, a modern version of the ancient Champurrado beverage — filling, but sweetened for modern taste. For dinner, a savory use for chocolate. Happy Chocolate Day!

Champurrado: 276 calories… 6.5 g fat… 1.4 g fiber… 11.6 g protein… 44 g carbs… 77 mg Calcium…  NB: This is a meal without the usual morning coffee or smoothie. PB GF  Here is an unusual breakfast, with a Mexican chocolate beverage as its centerpiece. The recipe for the Champurrado is from Rick Bayless, and it makes 5 servings.

++ 1 serving/1/5 of recipe below Champurrado** +++ 3 turkey breakfast sausages @ ~22 calories each ++++ 2 oz melon cubes ++

Prepare the Champurrado, divide into 5 portions. Pour one portion into a cup or mug or ramekin. If too thick, thin with hot water. Cook the sausage, and plate with the melon. TIP: I prepared the Champurrado the night before, portioned it, and put it in the ‘frige. I served it cold and it tasted like pudding!

**Champurrado  Makes 5 servings
3 oz sweetened Mexican chocolate——
½ c/8 oz masa harina —-1½ c water
Chop chocolate and put in a blender with these. Blend until smooth.
1 c non-fat milk—–
¾ c water—–		Strain into a saucepan, add these. Whisk over medium until it simmers and thickens, about 10 mins.
Portion into cups or mugs. Thin if needed.

Bison-Chocolate Chili:  per 1¼ cup: 291 calories… 11 g fat… 8.5 g fiber…22.5 g protein… 30 g carbs…284.4 mg Calcium… Bison, beans, tomatoes, bell peppers, chili peppers, and chocolate are all foods of the New World/the Americas. Why not enjoy them together in this flavorful chili! HINT: Makes 4 [four] one-cup servings.

++ 4 oz ground bison or turkey ++++ 15 oz canned tomatoes – in chunks or diced drained in a sieve [save the juice] ++++ 1 clove garlic, chopped ++++ 1 cup red onion, chopped ++++ ½ cup green pepper, chopped ++++ ¾ cup canned red or black beans, drained and rinsed ++++ 2-4 tsp chili powder ++++ ¾ tsp salt ++++ ½ – 1 tsp ground cumin ++++ 1 Tbsp unsweetened cocoa powder ++  per serving: ¾ oz Cheddar, grated ++ 4 oz melon, cubed ++

Cook the bison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. After portioning into bowls, plate with the melon and sprinkle with cheese.

Pickett’s Charge

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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.

Why did 12,500 men walk shoulder to shoulder across a field and up a slight incline into withering gunfire? They were ordered to. Who gave the order? The supposedly brilliant general, Robert E. Lee. It was July 3, 1864, and the fighting at Gettysburg, Pennsylvania had been going on for two days. Both the Union army of the North and the Confederate army of the South, who had been fighting each other for the previous three years of the Civil War, saw a potential victory here as a way to end the war. The Northeners held a slight highland called Cemetery Ridge, and on July 2nd, the Southern troops had battered their flanks. General Lee, who was experiencing dysentery — which might cloud anyone’s judgement — decided that he had worn out the Northern line and that he could finish them off by attacking their center. It didn’t occur to him that his own men were also worn out. George Pickett and his division had arrived late to the battle and had not yet seen action, so Pickett was champing at the bit. His three brigades of 6000 men were arrayed on the right side of the attacking line. Pickett sent the men off after 3 pm, exhorting them to remember that they were from “Old Virginia”. He did not lead the troops. About 200 Confederates actually arrived at the Union line and engaged in hand-to-hand combat, but, lacking reinforcements, they retreated. By 4:15 pm, 6000 Confederate soldiers had been killed, wounded, or captured, and the so-called “Pickett’s Charge” was over. Myth-makers turned Pickett’s men into glorious, courageous warriors who were deserving of glory — instead of being cannon fodder in their generals’ misconceived battle plans. The orders to march were stupid, resulting only in great loss of life. Even though it was named for him, Pickett had no role in the planning or leading of the attack. That was part of the myth-making.

Our breakfast would have been a reminder of home to any soldier, had he been lucky enough to eat such food during the war. Our dinner takes the soldier’s traditional beef-and-beans meal in another direction — combining them in a burger.

Ham & Cheese ScrOmelette: 165 calories… 10 g fat… 2 g fiber… 13 g protein… 5.6 g carbs… 111 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.

++ 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. ++++  ¼ oz Jarlsberg cheese ++++ ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] ++++ 1½ oz applesauce ++++ 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 saute pan with non-stick spray and heat it. Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison/Beef-Bean Burger: 304 calories… 12.6 g fat… 7.5 g fiber… 24.7 g protein… 27 g carbs… 175 mg Calcium…  PB  Black beans have a lot going for them. And they are an excellent ‘extender’ for meat in a burger. Great for grilling!

++ 1 Bison/Beef-Bean burger patty ++++ 1 slider bun @ 90 calories ++++ 1 oz tomato slice ++++ 3 oz roasted vegetables OR ½ c coleslaw ++

Bison/Beef-Bean Burger PattiesYield 22 oz of mixture = six 3.5 oz burgers
5 oz/142 g black beans, drainedBlitz in food processor to break up, then scrape into a bowl.
1# ground beef OR ground bison++++
¼ c cilantro leaves ++++
1 oz egg		Add these to bowl with beans. Mix with hands to combine thoroughly. Form into 3.5-4 oz patties and put on a metal tray.
Chill or freeze 30 minutes before grilling

Prepare the burger patties and chill them all. Prepare coleslaw. Grill as many of the burgers as you need for the meal, and wrap the remainder for freezing. Cut open the slider buns, and grill them or brown on a griddle. Top each burger in its bun with a slice of tomato and plate with the coleslaw. Burgers are back on the menu!

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

masa harina + 3 oz Mexican chocolate1 two-oz egg + salsa verde 
non-fat milk + sugar2%-fat cottage cheese
turkey breakfast sausage @ 45 calories/twochicken breast meat
melonred tomato salsa + strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

ground bison or turkey + canned tomatoesMonterey jack cheese + broccoli or salad greens
garlic + cumin + Melon + chili powder2%-fat cottage cheese + tomato salsa
unsweetened cocoa powder + red onion + Cheddartwo 6″ corn tortillas: 65 or fewer calories each
green pepper + canned kidney/black beanscooked chicken breast
Sparkling waterSparkling water

FDA

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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.

In 1905, Upton Sinclair’s book The Jungle was serialized, exposing the dubious quality and safety of the meat-packing industry, to the horror of the meat-consuming public. Thus, in 1906, the Pure Food and Drug Act was passed by the US Congress. Prior to that, there were no guardrails for producers of food or “patent medicines” — they could add anything they wanted to their products. City people one generation removed from the farm assumed that the food they were sold in stores was prepared the way their mother did at home, with healthy ingredients made from whole foods. But sausage makers would add sawdust — or worse — as a filler to use less meat. When it came to medicines, there were few prescription drugs from trusted manufacturers. Folks made their own remedies from herbs or bought them from itinerant peddlers. The worse it tasted or smelled, the more effective it was thought to be. But these so-called ‘snake oils’ were made from kerosene and cocaine or any other old thing, with no known medical value. The 1906 law forced drug makers to label their ingredients, and food producers were forbidden to add adulterated foods. Ever since 1848, the Bureau of Chemistry had been testing foods to assess their safety. That job was taken over by the Department of Agriculture in 1862, then by the Food and Drug Administration in 1930. The group has the responsibility of ensuring the safety of all foods and medicines, both prescription and over-the-counter. Some people complain about the ‘intrusion’ of the government which prevents them from making their ‘own choices’. Do we want to go back to totally un-regulated times, not knowing if our purchased food is safe? Not knowing if a food supplement on the internet will hurt you? I don’t! We should be making it easier for them to do their work.

Our breakfast and our dinner contain — what else? — cured meat and sausage, in memory of the book that started the move toward food safety laws.

Capicola ScrOmelette: 147 calories… 8 g fat… 1.0 g fiber… 13.5 g protein… 7.5 g carbs… 73 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF Capicola is a dried ham which is very flavorful yet low in fat and calories. It goes splendly with 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 and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1/3 oz uncured capicola ham, sliced thinly and chopped ++++ large pinch oregano ++++ 1.7 oz apple ++++  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] ++

Chop the capicola and slice the apple. Beat the eggs with the oregano. Heat a non-stick pan and spritz it with non-stick cooking spray. Put the capicola in the pan to heat very briefly, then pour in the eggs. Scramble or cook as you would an omelette. Serve with the beverages of your choice.

Roasted Grapes & Sausage: 269 calories… 14 g fat… 2 g fiber… 10 g protein… 30 g carbs… 65 mg Calcium…  PB GF This is a remarkable combination of flavors! HINT: This recpe serves two [2].  It comes together very quickly for a delicious meal. The recipe is from Melissa Clark of the New York Times. 

Serves 2Heat oven to 450 F.
½ c onion, sliced—–
1 tsp oil—-
¼ tsp salt—–
¼ tsp ground pepper		On a rimmed baking sheet or a cast iron pan, toss everything together + spread in an even layer. Spray with non-stick spray. Roast 8 mins, until onions turn translucent and thinnest pieces are pale gold at the edges. Take from oven.
10 oz red seedless grapes—-
~ 2 cups—-
½ t fennel seed4 oz sausage, sliced = 260 calories 		Crush fennel seeds slightly. Add these ingredients to the pan. Stir well and spread in an even layer, making sure sausage slices lie flat on the surface of the pan.
Roast 10 mins. Sausage will be browned on bottom, grapes will be wrinkled but still plump. Divide between two plates.
Parsley — chives —-
1 tsp rice vinegar		Add these to baking pan, and scrape up any browned bits. Drizzle pan juices over plated food, taste for seasonings.
0.05 oz Parmesan, shavedDistribute cheese over the plated food

Religions: Shugen-dō

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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

A week-end pilgrim embarks on a climb.

Do great mountains leave you with a sense of awe? You are not alone. In 7th century Japan, as recently-arrived Buddhism was mixing with the indigenous Shinto beliefs, there rose a synthesis of their ideas, further combined with Taoism. One origin story tells of Prince Hachiko (542–641 CE) who took refuge near Mount Dewa after his father was assassinated. Hachiko would often retreat high into the mountains where he learned herb lore and communed with nature. This experience gave him insight into the local peoples’ view that the mountains were the sacred dwelling place of dieties. After Hachiko spent 100 days of isolation in the mountains, he returned to the village to end a plague that had afflicted the people. His spirituality attracted pilgrims and disciples. Thus evolved the arduous training system for would-be practitioners, including climbing sheer cliffs, immersion in freezing water, and adopting a life of extreme asceticism — by “suffering on behalf of others” they take the pain and struggles of ordinary people on themselves. Only after years of training can one be a full-fledged ‘Yamabushi’ [meaning: one who lays himself down in the mountains]. Magical powers were ascribed to the Yamabushi, and the religion spread across Japan’s mountains. Shrines were built on mountain-tops — there are no temples — and 88 sacred sites were established for pilgrims to visit. The religion was banned in 1872, as Japan tried to modernize itself. When freedom of religion was established after, WW2, interest in Shugendo revived. Today, there are full-time Yamabushi, and part-timers — people from all walks of life who go to the mountains for spiritual purity and to get in touch with nature for a 3-day experience. They wear white, symbolizing the death of their old life, and are decked with traditional tokens of the sect. A trip to the Dewa Sanzan has become a way to honor the ancient ways and to escape from the pace of modern life. And the Yamabushi lead them.

There are many religions who’s adherents hew to a vegan diet. The Old Testament tells of Daniel and his simple, plant-based diet. Our breakfast is based on that. Mountains are often made of granite rock. Our dinner is a version of ‘Stone Soup’ from the children’s story, using granite rock. Since the practicers of Shugen-do do not eat cooked vegetables, one could take all the elements of the soup and serve them raw. It all fits.

Daniel’s Breakfast: if your beverage is water:  278 calories… 7.6 g fat… 7 g fiber… 7 g protein… 45.5 g carbs… 23 mg Calcium…  if saving room for mocha cafe au lait: 218 calories… 7.5 g fat… 6 g fiber… 6 g protein… 34.5 g carbs… 12 mg Calcium…  NB: The food values are for the meal and fruit only and do not include the optional coffee.  PB Daniel would have approved of this plant-based meal, suitable for a breakfast or lunch. Remembering that Daniel would drink only water with his meals, not coffee or tea, you could add more fruit to nudge the calories closer to 300.

if your beverage is water: ++ ¼ c hummus +++ 1 oz whole-grain unleavened lavash bread ++++ 3 oz melon ++++ 3 oz grapes +++++ if saving room for mocha cafe au lait: ++  ¼ c hummus ++++ 1 oz whole-grain unleavened lavash bread ++++ 3 oz melon ++++ 2 oz grapes ++

Plate to please and have a rightous day.

Stone Soup: 125 calories… 1.4 g fat… 4 g fiber… 7.5 g protein… 21 g carbs… 55.6 mg Calcium…  PB GF –if using GF bread  A recipe based on the old French folktale about ‘making soup out of stones.’ And it tastes good, too.  HINT: Makes 8 servings.

Be sure to plate with a stone in the center of the bowl, as seen here.

++ ½ pound granite or basalt stones, in large pieces – well scrubbed ++++ 2 quarts water ++++ ++++ 4 oz carrots, sliced ++++ 4 oz cabbage, sliced ++++ 4 oz parsnips, cubed ++++ 4 oz green beans, cut to 1” ++++ 4 oz red potato, diced ++++ 4 oz spinach, chopped ++++ 8 oz canned white beans ++++ lots of herbs ++ salt ++ pepper ++++  Optional: 1 oz slice of artisinal rye bread  adds 100 calories ++

Put the stones in the water and bring to a simmer. Add the other ingredients and simmer until vegetables are tender. Taste for seasoning and adjust as needed. Serve with the bread if you wish.

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

1 two-oz egg = US large1.5 two-oz eggs 
uncured capicola hamJarlsberg cheese
oreganoham [11% or 3% fat]
appleapplesauce or apples
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

onion + olive oil + parsleycanned black beans + cilantro
red seedless grapes + chivesground beef or bison + 2-oz egg
Parmesan cheese + fennel seedtomato + coleslaw
dinner sausage + rice vinegar90-calorie whole wheat slider bun
Sparkling waterSparkling water

Saint Audrey

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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.

“I’d never shop at that store — their merchandise is so tawdry.” What a shame to have your reputation go from saintly to tacky! Such was the fate of Etheldreda, aka: Æthelthryth; aka: Audrey. She was born in 636 in East Anglia, daughter of King Anna. In that curious post-Roman/pre-Viking era, Etheldreda’s family were staunch Christians. As a female pawn in regional politics, she was married at age 16 to an older chieftain. Because of her ardent faith, Etheldreda had sworn off sex, even in marriage — an idea that was popular then and mostly well-accepted. After becoming a widow, she was married off again, this time to the King of Northumbria. Now a queen, Æthelthryth remained chaste with her much younger husband. He was fine with that for about 10 years, and then demanded his conjugal rights. With the intercession of the Bishop, she was released from her marriage vows. Since she owned land in the “Isle of Ely“, Æthelthryth went there and founded a monastery, with a house for men and a house for women where she became the Abbess. For seven years, she lead her flock until she contracted the plague and died on June 23, 679, with an enormous tumor on her neck. [Æthelthryth joked it was pay-back for having worn fancy necklaces in her youth.] When she was reburied 17 years later, Etheldreda’s body was found to be intact, without any decay [incorrupt] which was proof that she was a saint. Her grave became a pilgrimage site, and the Cathedral of Ely was built where the monastery had stood. From the 1500s, an annual fair was held in June in her honor. By then, she was known as Saint Audrey, and merchants sold necklaces of jewelry and of lace to remember Audrey’s joke about her tumor. Over the years, the merchandise came to be of low quality — poorly made and gaudy. Saint Audrey’s name had been shortened to ‘T’Audrey, and the lace necklaces were called ‘tawdry lace’. Over time, all shoddy goods acquired the epithet ‘tawdry’, thus adding a new word to the English lexicon.

Our meals for Saint Audrey’s Day are neither tacky nor gaudy nor shoddy. They go down the throat easily. While you partake, think of Æthelthryth’s holy life and not her tawdry legacy.

Mushroom Pate Bake: 151 calories… 10.4 g fat… 1 g fiber… 8.7 g protein… 6.7 g carbs… 71 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Mushrooms and walnuts make an amazing spread. With eggs and a tad of bleu cheese, they yield a spectacular breakfast.

++ 1 two-oz egg ++++ ½ oz mushroom pate** ++++ ¼ oz bleu cheese ++++ ¼ c blueberries ++++  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 the eggs with the pate and bleu cheese. Pour into an oven-proof dish which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and savor the mushrooms.

**Wild Mushroom Pate: 1 oz = 70 calories.. 7 g fat.. 0.5 g fiber.. 1 g protein.. 1.5 g carbs.. 8 mg Calcium..  From the Inn at Saint Peter’s, this recipe is splendid as a spread on bread and as a flavorful ingredient.

Makes ~1½ cupsPreheat oven to 350 F /175 C 

1 cup walnuts Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.

1/2 cup minced shallots 
 ++½ cup unsalted butter 
In a saute pan, cook shallots in butter over medium heat until translucent.
+++¼# chantrelle mushrooms++++ ¼# meadow mushrooms ++++¼# agaricus or other mushroom +++ 1 Tbsp roasted garlic puree OR 2 cloves garlic ++++++ ¼ cup fresh Italian parsley 
++++1 Tbsp fresh thyme 
 +++ ½ tsp salt 
++++ ½ tsp white pepper 
+++Chop mushrooms and herbs.Add these to the pan and cook, stirring often, until most of the liquid has evaporated.
Toasted walnuts ++++ 2 Tbsp extra-virgin olive oil 
Run nuts and oil in a blender/food processor until mixture forms a thick paste. 
Add cooked mushroom mixture, and process to desired texture.
Pack into well-oiled mini-Mason jars or ramekins or a bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Spinach Mac & Cheese: 301 calories… 4.3 g fat… 6.5 g fiber… 24.7 g protein… 40.5 g carbs… 300.7 mg Calcium…  PG  The recipe is from EatingWell, always a good source of healthy meals.

Sv Six……… 6×10” glass dishPreheat oven to 450F. Spray baking dish with PAM
3 T. fresh whole-wheat breadcrumbs ++¼ tsp paprikaMix these in a small bowl. 
10 oz frozen spinach, thawedPut in a fine-mesh strainer, press out excess moisture.
1½ cups non-fat milkHeat in a large heavy saucepan on med-high heat until steaming.
¼ c non-fat milk ++++3 T. white whole wheat flourWhisk to a smooth paste. whisk into milk until sauce thickens, 2-3 mins. 
2 c. Extra-sharp Cheddar/Low-Fat +++++ ¼ c roasted green chilesShred cheeses. Take milk off heat and stir in these until cheese melts. 
1 c. 2%-fat cottage cheese +++++⅛ tsp nutmeg ++++++ ¼ tsp salt ++++fresh-ground pepperStir in these.
7 oz whole-wheat elbow macaroniCook pasta 4 mins, until not quite tender. Drain, add to cheese sauce.
Pasta-cheese sauce+++++squeezed spinach ++++++breadcrumbsSpread ½ pasta mixture in baking dish. Put spinach on top. Top with pasta, sprinkle with breadcrumbs.
Bake 25-30 mins. until bubbly, golden, 
2 oz green beans per servingServe with green beans 

Passing: Sarah Rosetta Wakeman

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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.

Sarah in 1863.

“Passing” means living your life as someone you are not, and getting away with it. The term can be used for people living as a member of another race or of a different sex. Sarah Rosetta Wakeman was born in 1843 in Coventry, New York, USA. She was the eldest of nine mostly female children of a farm family. Farm life was difficult, so Sarah grew up strong and accustomed to hard work. But Sarah was not happy with her life. There wasn’t enough food, her father was in debt, and maybe something else was going on that drove her to leave home when she was 19 years old. Sarah wanted to get a job — not the sort that women did, the jobs with no income. She wanted to earn a man’s wage — for herself and to help her family. So, calling herself “Edwin”, Sarah dressed in men’s clothes and got a job on an Erie Canal boat. At one port of call, she met a recruiter for the Union Army. He was offering good pay and a signing bonus to anyone who joined up, and the money sounded really good to Sarah. She enlisted in the 153rd New York State Volunteers, this time as “Lyons Wakeman”. The 153rd was stationed near Washington DC for a few years before they were sent into combat. Sarah wrote several letters home, relating her experiences as a soldier, sending some money and a photo of herself in uniform. Her family back home knew she was posing as a soldier, but her mess-mates did not know her secret. Finally, her regiment was done with guard duty, and was sent into battle. In February, 1864, Sarah/Lyons participated in an engagement at the Red River Campaign in Louisiana. Following that action, Sarah became ill with dysentery, a common condition due to drinking tainted water. She was evacuated to a hospital in New Orleans where she died on June 19, 1864. Sarah was buried at Chalmette National Cemetery, under a stone marked “Lyons Wakeman”. Her collected letters were published as An Uncommon Soldier: The Civil War Letters of Sarah Rosetta Wakeman.

Our breakfast might have been eaten on a New York state farm in the mid-19th century — if they had enough food to eat. Our dinner evokes the location of Sarah/Lyons’ death: New Orleans, a long way from home.

Sausage-Apple ScrOmelette: 152 calories… 10 g fat… 0.5 g fiber… 13 g protein … 3.5 g carbs… 43 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  A hearty breakfast to start your day right.

++ 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 link chicken breakfast sausage = 35 calories ++++ ¾ oz apple ++++ sage, fresh or dried ++++  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] ++

Dice the sausage and apple. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the sausage/apple and stir to warm them and cook them a bit. Whisk the eggs with the sage, salt and pepper to taste. Pour over the sausage/apple in the pan. Scramble to your favorite degree of doneness. Partake of your beverages of choice.

Jambalaya: 275 calories… 5 g fat… 4 g fiber… 15 g protein… 39 g carbs… 81 mg Calcium… PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course.  HINT: This recipe makes enough to serve 4 [four]. Invite friends.

Serves 4
2/3 cup onion, chopped +++++++ dash olive oilCook onion in a little water and oil until translucent
2 cloves garlic, chopped +++++2 tsp cajun seasoning Add the garlic and cajun seasoning and cook until fragrant.
½ cup green pepper ++++++1/3 cup celery +++++++  2 oz andouille or sweet Italian sausage  ++++++ 3 oz chicken breast ++++++ 2 oz [½ cup] hamChop pepper and celery. Stir in the green pepper and celery. Slice the sausage, cube the meats, then add to the pan.
12 oz crushed tomatoes+++++ 1/3 tsp crushed red pepper+++++1/3 tsp black pepper +++++ 2/3 tsp salt ½ tsp Tabasco sauce++++++1½ tsp Worcestershire sauce ++++ ¾ tsp file powder ++++¾ cup brown rice, uncooked ++++ 1½ cups chicken brothPour in tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. 
2 oz broccoliCook broccoli and plate with the jambalaya.

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

1 two-oz egg = US largehummus
bleu cheese + blueberrieswhole-grain, unleavened lavash bread
mushroom pate: wild mushrooms, thyme, walnuts.. melon
… olive oil, shallots, butter, garlic, parsleygrapes
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

canned garbanzo beans + parsleyGranite stones + carrot
garlic + Parmesan cheese + white wine vinegarcabbage + parsnip + herbs
thyme + salad greens + olive oilgreen beans + red potatoes
tomato + canned tuna + lemon juicespinach + white beans
Sparkling waterSparkling water

Chanson de Roland

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How this Fast Diet Lifestyleworks: 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.

Roland blowing his war horn ‘Olifant’ to summon help at Ronceveaux.

Literature loves to take a real story and change it. The trouble begins when the populace believes the tale that is told and confuses it for the real events. An example is La Chanson de Roland, a romantic poem composed in 1100 CE. It relates an historical incident from 16 June 808, when the Frankish King Charlemagne was returning to France from a military incursion into Spain. The purpose of the raid was to subdue the Berbers/Moors/Muslims who had invaded Spain and had been testing the French border. Charlemagne had been very successful, making treaties with the Berbers and along the way attacking the Basques. Now it was time to return to France/Frankia and the army had to funnel through a mountain pass near Ronceveaux. The king assigned his right-hand man, Roldán [Roland, in modern French], who was not his nephew, to guard against any attack on the end of the long baggage train. Roldán deployed his men, watching for trouble in an obvious ambush spot, and trouble came in the form of the Basques, along with the Moors. With home advantage, the Basques easily defeated the rear-guard and plundered the wagons. This was the second Battle of Roncesveaux Pass, the first being in 784. The middle ages, longing for romantic tales, embraced the story of the tragic hero Roland. The poem Chanson de Roland tells of Roland, with his mighty sword Durandel in his hand and best friend Olivier by his side, being ambushed by the Moors, due to the treachery of Roland’s father-in-law. [another fabrication] In rhyming couplets, Olivier urges Roland many times to blow his famous ‘Olifant’ horn to call for help from the retreating army. Roland, not wanting to show weakness, refuses and stands his ground. He and all his men are slaughtered, and with his dying breath he sounds his horn. Charlemagne arrives too late and a hero is made into a myth. The poem was the first great example of a chanson de geste, a poem glorifying chivalry and the denial of personal satisfaction in pursuit of honor. The problem is, it gets the facts of the original story wrong. But then, Art often plays fast and loose with facts.

Our breakfast features fruits from the fertile valleys of south-western France, and the dinner uses chickpeas, a food introduced to Europe by the Berbers.

https://lrc.la.utexas.edu/eieol/ofrol/10

https://en.wikipedia.org/wiki/Roland

Cherry Flamusse: 194 calories… 5 g fat… 1 g fiber… 11 g protein… 27.6 g carbs… 157 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour This breakfast custard is borrowed from the dessert section of the cookbook, and it works very well either way! It is similar to a clafouti, but simpler. Served with cherries or any fresh fruit, it is sure to be a hit. HINT: This makes enough for 2 [two] servings: share with a friend or save the rest for a future breakfast or dessert. [As a dessert, without the clementine, one serving has 177 calories.]

++ 2 two-oz eggs ++++ 6 oz milk ++++ 4 tsp flour OR tapioca flour ++++ 1.5 Tbsp sugar ++++ 10 sweet cherries, pitted ++++ ½ clementine ++++ 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] ++ 

Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Cut the cherries in half and arrange on the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the cherries. Bake at 375 F. for 20 minutes. Turn the flamusse out of the dish so that the cherries are on top. Plate with the clementine sections, serve with the beverages. You won’t believe this is a ‘diet.’

Chickpea Ragout:  makes ~4 cups  PB GF  This is from Jacques Pepin’s Fast Food My Way. The entire batch has 484 calories, so divide into appropriate portions.  divided in 2: 242 calories… 5 g fat… 11 g fiber… 12 g protein… 40 g carbs… 51 mg Calcium... divided in 3:  161 calories… 4 g fat… 7.5 g fiber… 8.6 g protein… 30 g carbs… 37 mg Calcium…

++ ½ tsp olive oil ++++ ½ cup diced onions ++++ ½ cup scallions, chopped ++++ 1 Tbsp garlic ++++ 2 cups diced tomatoes, fresh or canned and drained ++++ 1½ cup chickpeas, drained and rinsed if canned ++++ ½ cup chicken stock ++++ ½ tsp salt ++++ ½ tsp pepper ++++ optional: ½ oz feta or mozzarella cheese ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions. optional: When serving, this may be topped with ¼ – ½ oz feta or mozzarella cheese to add 25-50 more calories + more protein.

Hometown Heroine: Mercia

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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.

The Lady of Mercia, Æthelflæd.

In 874 CE, the Vikings were on the rampage in the Britain. They had taken York and Norfolk and were moving west into the interior. They captured the town of Derby in the Kingdom of Mercia, renaming it as Deorby. For the next few decades, the balance of power between the Viking/’Dane’ invaders and the Anglo-Saxon defenders was touch and go. In 879 CE, a new king of Mercia was crowned: Aethelred [his name means ‘noble counsel’]. Within two years, King Aethelred accepted King Alfred ‘the Great’ of Wessex as his liege lord. In 887, Aethelred married Æthelflæd [whose name means ‘noble beauty’], daughter of King Alfred. The pair were a ‘power couple’ in their time, fortifying towns against the Danes and endowing abbeys. After a decade of increased Viking incursions, Aethelred of Mercia died. His wife, Æthelflæd the Lady of Mercia/Myrcna hlaedige, took over the reins of government, since Mercia was not prejudiced against female rulers and they did not want a divisive power struggle. She took the battle to the Vikings, fortifying key towns [called ‘burhs’, pronounced ‘bruffs’], and making incursions to recapture territory. For the rest of her life, Æthelflæd lead the Mercian struggle against the Vikings, building strongholds to stall their advances, and leading troops in the retaking many towns like Derby in a battle in 917. She died on June 12, 918, and was buried at Gloucester. Æthelflæd’s death was widely reported around Britain, such was her repute. Her brother Edward of Wessex took over Mercia a few months later, uniting it with Wessex to form the kernel from which the future united England grew.

What did Anglo-Saxons eat? Onions, garlic, cabbage, turnips, mushrooms, beets, carrots, peas, green beans, barley, wheat, fish from rivers and ocean, small game. Sounds like stew to me — all day long. Foods were simmered in pots over a fire, flatbreads were cooked on hot stones. Both our breakfast and our dinner are in keeping with the foodstuffs available to Æthelflæd and her people.

Bannock with Salmon & Applesauce: 206 calories… 5 g fat… 1.5 g fiber… 9 g protein… 31 g carbs… 97.4 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage. PB Oat cakes are found all over the British Isles. Were these the ‘cakes’ that King Alfred let burn while baking on the hearth?

++ 4 two-inch bannock ++++ ½ oz smoked salmon ++++ 1/3 c low-fat vanilla yogurt ++++ 1/3 c unsweetened applesauce ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Bake, or thaw and warm the bannocks. Stir together the yogurt and applesauce until blended, or serve with a marbled appearance. Plate it all with the salmon for a very fine meal.

Winter Soup: 236 calories… 3 g fat… 8.6 g fiber… 12 g protein… 45.4 g carbs… 80 mg Calcium…  PB GF – if using GF bread  A hearty vegetable soup has been keeping people going for milleia. Easy to prepare, perfect for clearing out the vegetable drawer. HINT: 1 Serving = 1 cup. Makes 5 cups.

++ 1 quart beef broth ++++ 4 oz carrots, peeled and sliced or diced ++++ 4 oz rutabaga/yellow turnip, peeled and diced ++++ 4 oz parsnip, peeled and sliced or diced ++++ 4 oz onion, chopped ++++ 4 oz cabbage, chopped ++++ ¼ cup pearled ‘quick’ barley ++++ any herbs you wish, chopped ++

Prepare vegetables as described. Put everything except the barley in a soup pot. Bring to a boil, then turn down heat and simmer until all vegetables are soft. Add barley, herbs, salt, and pepper to taste. Simmer until barley is cooked.

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

2 two-oz egg = US large1.5 two-oz eggs 
flour, preferably whole wheatchicken breakfast sausage @ 33 calories per link
sugar + milk, low-fat apple
10 sweet cherries + clementinesage
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

olive oil + onionAndouille sausage + chicken + ham chunk
garlic + scalliononion + brown rice + celery + file powder
tomato, fresh or canned + canned chickpeasgreen sweet pepper + garlic + crushed tomatoes
chicken stock + herbsred pepper flakes + Tabasco + Worcestershire
Sparkling waterchicken broth + cajun seasoning + Sparkling water

George Stephenson

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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.

George Stephenson was not supposed to become an engineer. He was not supposed to rise above his origins. But he did. George Stephenson was born in tiny Wylam, Northumberland, on June 9, 1781. His parents were illiterate, so George was destined to follow his father into the coal mines. Which he did — at age eight. But George was not cut out for a life of grinding drudgery. He had a good mind, and he liked to see how things worked. In his off hours, George taught himself to read and write. While in the mines, he observed the pumping and lifting machines and surely asked a lot of questions about them. His aptitude and quick intellect were noted, and over time Stephenson became a mining engineer. One of his strengths was seeing new applications for technology, and he saw a need for moving goods like coal from the mines to the shipping port of New Castle. There was a wagonway where carts riding on iron rails were pulled by oxen, hauling coal from the Wylam pit down the river to Newcastle. From the little white house where he grew up, Stephenson could see the slow parade of coal. In 1776, James Watt had perfected the steam engine, and it was used in mines to pump out water. In 1814, Stephenson built a steam-powered railroad engine — with several improvements over existing steam locomotives. In 1815, the ox-carts on the Wylam Wagonway were replaced by a railroad, as the use of trains took over the hauling of freight. George Stephenson is called the “Father of the Railroad”, and the title is well-deserved. His locomotives and the coal they carried fueled the Industrial Revolution and made Newcastle into an industrial giant of steel-making, ship-building, and coal exporting. The first passenger railroad was established in 1825 — the rest is history. All because little George Stephenson in Wylam looked out the window and thought of a better way to “Carry coals to Newcastle“.

Robin Hood Egg: 150 calories… 6 g fat… 1 g fiber… 15 g protein… 26 g carbs… 111 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline.

++ ½ multi-grain Sandwich Thin @ 60 calories ++++ one 2-oz egg ++++ 1 slice “Canadian bacon” [or 1 round = 1 oz = 20 calories slice of ham] ++++ 2 oz sliced tomato  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] ++

Lightly toast the sandwich thin and plate it. Broil the tomato slice and lightly cook the Canadian bacon while you fry the egg in a pan lightly-spritzed with non-cook spray. Assemble the layers in your order of preference and pour the optional beverages. Tuck [not Friar Tuck] in with knife and fork.

Bleu Cheese & Oyster Pie: pie filling only, 1 of 6 servings = 116 calories… 8 g fat… 1 g fiber… 5.6 g protein… 5 g carbs… 88 mg Calcium…  With pie crust, 1 of 6 servings: add 193 calories [the entire pie crust for an 8” pie plate = 1160 or fewer calories] PB GF  NB: if you want a GF meal, do not use any pie crust – especially not a purchased GF crust which is very high in calories. The pie makes a fabulous, indulgent meal but it is low in protein and fiber. For a very special treat, it is wonderful. The left-hand column gives the recipe is for an 8”, full-sized pie plate, which serves 6. The center column gives amounts to prepare a 6” pie plate to serve 4.  HINT: leftover pieces freeze well.

8” pie pan with pie crust6” pie pan +pie crustRoll out dough, fit into pie pan. Crimp edge. Blind bake 15 mins. Remove foil and weights + bake until golden, ~ 5 mins.  SEE ABOVE NOTE ABOUT PIE CRUST
++++1 Tbsp butter++++ ½ c leeks++ ½ c fennel bulb++++½ c tart apple++ ½ tsp ground black pepper+++ pinch salt ++2 tsp butter ++++¼ c leeks+++++++ ¼ c fennel bulb++++¼ c apple++++++ ¼ tsp pepper+++++pinch saltFinely chop leeks and fennel. Dice apple. Melt butter in a skillet, add leeks, fennel and apple, and sauté on low until tender and translucent. Season with a pinch of salt and pepper and remove from heat.
Heat oven to 400F.
12 oysters – we like East Coast oysters which are brinier
6-8 oysters

Put oysters flat in a saucepan w/ just enough water to cover. Heat pan on med-high until water reaches 131F/55C, on a food-safe thermometer. Shut off heat and let sit on burner 5 mins. Take oysters from water, cool in a bowl. Open shells, remove oysters, catching juices in bowl. 
++4 oz blue cheese +++++++3 Tbsp reserved oyster juice ++++++++++++
1 egg white		++2 oz blue cheese ++++1.5 T oyster juice +++++ ½ egg white In a separate bowl, mash cheese, adding reserved oyster juice. Beat egg white until softly peaked and fold into cheese.
Spread leek mixture in pie shell. Spread cheese mixture on top. Bake 20 mins.
oystersoysters Take pie from oven, arrange oysters on top. Bake 2 mins.
fennel fronds +++++4-5 asparagus stalks/personfennel fronds+++ 4-5 asparagus stalks per personTake from oven, strew with fronds. Let pie set about 10 mins, cut in portions and serve with steamed asparagus.