Cookbooks: Mrs Beeton

January 28, 2026January 27, 2026 ~ me ~ Leave a comment

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.

Dear Husband and I have a thing about cookbooks — such variety! such cuisines! We don’t own thousands of them, but through our life together we have amassed several shelves-worth. We especially like the ones with a narrative along with the recipes. During the Pandemic, we read aloud from cookbooks to each other, since dining out was not an option. I am drawn to old books, so I am always on the look-out for older volumes of cookery. Today we will look at one of the English classics: Beeton’s Book of Household Management. Isabella Beeton first published her book in 24 monthly installments, from 1859-1861. The individual chapters were gathered into one volume in 1861. Thinking that “there is no more fruitful source of family discontent than a house-wife’s badly-cooked dinners and untidy ways”, Beeton provides seven chapters on running a household and bringing up children, as well as managing the servants, medical problems, and legal matters. The remaining 17 chapters are broken into food categories and recipes for them. Although she was only 25 years old when the book came out, Beeton wrote with an assurance that gave confidence to homemakers, young and old. The book was a runaway success, selling 60,000 copies in the first year. When reading David Copperfield, published 1849, one thinks that David’s wife, Dora, would benefit from copy of the book! Anyone reading Mrs Beeton’s work would know everything one needed to know about being the mistress of a household. Today, some topics are a quaint insight into life 140 years ago, but some of her ideas still ring true. For quick reference, all her topics are numbered, from #1, likening the housewife to the commander of an army, to #2751, about witnesses signing for a testator. In between we find #2149-2150: Bill of Fare for a Picnic of 40 Persons, and #118, a recipe for Cabbage Soup with a sidebar about the introduction of vegetables to England under the reign of Henry VIII.

Recipe #1338 is for Rhubarb Pudding. Mrs Beeton makes it with a lard crust and boils it. This one is easier, and suitable for breakfast. #1456 is a recipe for a plain omelette. We will improve upon that by adding morel mushrooms.

Rhubarb Pudding: 161 calories… 4 g fat… 2 g fiber… 14.5 g protein… 20.6 g carbs… 155 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 Hayden Pearson has a wonderful dessert call “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

++6 Tbsp cooked, mashed rhubarb ++++ 1 two-oz egg ++++ 1 egg white ++++ 1½ Tbsp sugar ++++ 2 Tbsp flour OR 2 Tbsp white whole wheat flour ++++ 2 Tbsp milk++++½ tsp baking powder ++++ per person: 1 slice Canadian Bacon [= ½ oz back bacon] ++++ 1 oz strawberries, sliced ++++ 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]++

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure the 6 Tbsp you need and save the remainder for another use. [Add to a smoothie; serve with yogurt] Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350 F until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the optional beverages. Plate topped with strawberries. Delicious.

Morel Mushroom Omelette: 269 calories… 18 g fat… 2.5 g fiber… 18 g protein… 10 g carbs… 180 mg Calcium PB GF A mushroom omelette with bacon is a delicious treat. Morel mushrooms kick it up a few notches. You can use fresh morels or dried mushrooms that have been soaked in warm water until soft, then blotted dry. HINT: This recipe serves two [2], but you could cut it if you wish, or double it to serve four [4].

4 two-oz eggs —-½ oz/3 Tbsp Parmesan-Reggiano cheese	Whisk eggs, just to blend in the yolks. Grate cheese and stir it in.
1 c/2.3 oz morels	Slice morels lenthwise.
2 slices uncured bacon [30 cal/slice], cut into ½” pieces	Cook in a non-stick pan until ‘lightly golden’, 2-3 minutes. Drain off all but ½-1 Tbsp fat.
1 scallion [1 oz], thinly sliced———-sliced morels	Saute scallions and morels in fat until softened and warm. Distribute evenly within the pan.
Egg-cheese mixture—————cooked bacon	Pour in eggs without disturbing the other ingredients. Sprinkle with chopped bacon.
	Cook until top is done to your liking. Fold and plate.
2 oz zucchini OR Side salad with 2 Tbsp blueberries	Toss the salad and plate with the omelette.

Earthquakes

January 25, 2026January 22, 2026 ~ me ~ Leave a comment

Ever since there have been humans, we have been fearful of and confused by earthquakes. The Chinese thought that the world was balanced on the back of a turtle. When the turtle moved, the earth shook. The Romans called the ground they walked on ‘terra firma‘ or ‘solid ground’, and they thought that earthquakes were caused by the anger of the gods. But the ground is anything but solid. The earth’s crust, which is from two to 20 miles thick in places, is broken into many pieces called Tectonic Plates. The largest pieces are either Oceanic or Continental Plates, their names explaining where they are found. Despite their thickness, the plates are floating on molten rock below them in the Asthenosphere. As that molten rock flows, it pulls the plates, moving them toward each other, away from each other, or sliding past each other — as seen in the illustration above. When the plates move, earthquakes happen: small ones when plates diverge, much stronger ones when plates converge or slide past. The strength of an earthquake can be measured on the Richter Scale or on the Modified Mercalli Intensity Scale [MMI]. It seems odd when some similar events occur on similar dates in history. One such coincidence had to do with plate motion. On January 26, 1531, Lisboa, Portugal was rocked by a massive earthquake, a number IX on the MMI. Hundreds died, many more were injured, up to 1500 buildings were destroyed, and ships in the harbor were damaged by a tsunami. The cause given for the disaster? The wrath of God. In 1700, on the same day, people in the First Nations villages along Vancouver Island, British Columbia were just going to sleep when the largest earthquake in North America struck. The quake most likely had an MMI of X, based on the destruction of entire villages due to the shaking, the landslides, and the 50-foot tsunami. The tsunami traveled across the Pacific to Japan, where there was more structure damage and loss of life. Earthquakes are fascinating geological events. Where they happened once, they can reoccur. Given modern population densities, strong earthquakes in those same areas today would cause enormous damage.

Our menus today honor the regions struck by those major quakes on January 26th. In the 1700s, the Russians dominated the Pacific North-West of North America, as they exploited fur-bearing animals along the coast. For them, blini at breakfast. The Lisbon earthquake had its epicenter in the estuary of the Targus River, thus a Portuguese fish recipe seems appropriate.

Buckwheat Blini Breakfast: 213 calories… 5 g fat… 3 g fiber… 9 g protein… 31 g carbs… 67.6 mg Calcium… NB: The food values shown are for the plated items only, not for the optional beverages. Blini are associated with Russia and caviar. Here they appear in more common company at breakfast. Sour Cherry Syrup is just the thing to top them, though cherry jelly thinned with water would be good too.

++2 buckwheat blini** ++++ 1 oz ham ++++ 1 Tbsp/ ½ fl oz Sour Cherry Syrup ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

If previously-made, warm the blini and roll them. Warm and roll the ham, too. Plate them all and lash with the syrup. A simple and tasty meal.

BUCKWHEAT BLINI: one batch yields 16 six-inch pancakes, ~1 oz each each = 72 calories —- 2 g fat —- 1.6 g fiber —- 2 g protein —- 10 g carbs —- 30 mg Calcium — ++1¼ c skim milk ++++ ½ c all-purpose flour ++++ ½ c white whole wheat flour ++++ ½ c buckwheat flour ++++ ¾ tsp dry yeast ++++ 1 tsp salt ++++ 2 two-oz eggs ++++ 2 Tbsp butter ++++ 3-4 Tbsp water ++

Heat milk until warm to the touch. Whisk together flours, yeast, and salt. Melt butter and let cool a bit. Mix with the warm milk, then whisk in the eggs. Combine wet and dry ingredients until no lumps remain. Let rest 90 minutes on the counter or 12 hrs in a cool place. After the resting, stir the batter and heat a well-seasoned or non-stick skillet. Spritz with non-stick spray, then wipe with a bit of paper towel. To make 6” diameter blini, I used a 3 Tbsp scoop. The batter is thicker than crepe-batter, but thinner than most pancake-batter. It begins to cook as soon as it hits the pan, so tip/rotate the pan with one hand as you add batter with the other. Then use a scraper to nudge the batter over to the edges. Cook on one side, as holes form on the top. Then turn and cook on the other side. TIP: they freeze well

Portugese Fish & Chips: 260 calories… 6 g fat… 5 g fiber… 24 g protein… 28 g carbs… 60 mg Calcium… PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater, comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.

++ 3 oz tilapia or hake ++++ 1 fl. oz lime juice or lemon juice ++++ 1 egg white + 1 egg yolk ++++ 2 Tbsp white whole wheat flour ++++ 3 oz sweet potato, peeled ++++ ½ tsp canola oil ++++ ½ tsp granulated garlic++++ ¼ tsp paprika ++++ black pepper ++++ 2 oz asparagus ++

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into ¼” slices. Cut each slice into ¼” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on to cook. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up, Portuguese style.

Scoville & His Units

January 21, 2026January 20, 2026 ~ me ~ Leave a comment

Do you like it hot? We are talking about spicy foods today. I’m one of those people who will have a sneezing/coughing fit if there is too much black pepper in my food. Other people want food so spicy that they break out in a sweat. The spiciness of food is measured in Scoville Units, and today we will celebrate their deviser. Wilbur Lincoln Scoville was born on January 22, 1865. At age 14, he worked in a pharmacy, then went on to earn a Graduate of Pharmacy (PhG) degree from the Massachusetts College of Pharmacy. Three years later, Wilbur was on the faculty of his alma mater, where he wrote a seminal reference book, The Art of Compounding. After 15 years of teaching, Scoville was hired by Parke-Davis Pharmaceuticals. At that time, capsaicin — the toxin in chili peppers that causes them to taste ‘hot’ — was used in a cream to alleviate arthritis and muscle pain. Scoville wanted to standardize the heat of the cream, so he set out to calibrate the hotness of peppers. Using green bell peppers as the baseline, volunteers were subjected to various dilutions of the spicy oils in a solution of sugar water — the Scoville Organoleptic Test. Based on how many drops of sugar water it took to neutralize a pepper’s heat, the Scoville Scale was created in 1912. You might not have heard of the man, but his legacy lives on as thrill-seekers want to try ever hotter chilis. As far as I am concerned, a little goes a long way. Scoville died in 1942 — not from eating peppers.

Both of our meals today are flavored with spice blends — one from Arabia, one from India. When you prepare each blend, feel free to adjust the amounts to suit your taste for spicy heat.

Arabian Eggs: 153 calories… 7.5 g fat… 2 g fiber … 10 g protein… 12.5 g carbs… 58 mg Calcium… NB: Food values shown are for the eggs and fruit only, and do not include the optional beverages. PB GF Hawayij spice is widely-used in the cuisine of Saudi Arabia. And it clearly shows trade links to countries further East. Coffee [Coffea arabica is a native plant] and dates round out the flavors of the country. The sweet dates are a wonderful counter-point to the spicy 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 to store in the ‘fridge for next week. ++ 1-1½ tsp Hawayij spice ++++ 2 deglet noor dates ++++ 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] ++

Whisk the eggs with the spice mixture and pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Leave the eggs undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit/spice combination.

Curried Scallops: 244 calories… 8.4 g fat… 5 g fiber… 21.4 g protein… 12 g carbs… 109 mg Calcium… PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s method.

++ ¼ pound sea scallops ++++ 2 Tbsp Indian curry powder** ++++ ½ Tbsp butter ++++ 1 Tbsp white wine ++++ 3-4 oz broccoli ++

Trim the scallops of the white tissue which may be on the side. Slice the scallops around the equator, so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Put scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

**CGE Indian Curry Powder: Add to eggs or use to flavor seafood before sauteing. 2½ Tbsp corriander seed —- 2 tsp garlic powder —-1 Tbsp cumin seed—-2 tsp turmeric powder —-1 tsp ground ginger —-1 tsp green chili powder—- ½ tsp ground allspice—- 1 tsp salt —-1½ tsp dry mustard Grind everything together in a mortar + pestle or electric spice grinder.

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

buckwheat flour + skim milk + plain flour	1 two-oz egg + 1 egg white
white whole wheat flour + dry yeast + butter	sugar + white whole wheat flour
2 two-oz eggs + 3%-fat ham	rhubarb + baking powder
sour Cherry syrup	milk + Canadian bacon/back bacon
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

tilapia or other firm-fleshed white fish + egg	4 two-oz eggs [serves 2] + Parmesan-Reggiono
white whole wheat flour + asparagus + paprika	morel mushrooms, fresh or dried
sweet potato + canola oil	American streaky bacon + scallion
garlic powder + lime juice	Side salad with 2 Tbsp blueberries
Sparkling water	Sparkling water

The Children’s Blizzard

January 11, 2026January 7, 2026 ~ me ~ Leave a comment

The morning of January 12, 1888, the weather in Nebraska and South Dakota, USA, was sunny and warm. Livestock were let outside to enjoy the sunshine, farmers worked in their shirtsleeves, and children went off to school as usual. By noon, the weather was changing. Dark clouds were seen in the North, and the wind shifted suddenly from that direction. Temperatures plummeted — as much as a thirty degree drop in a few hours. Then the snow began. Driven by gale-force winds, even a few inches of snow caused white-out conditions. Across the region, teachers decided to close the schools early, but soon realized that the children could not find their way home in the storm. You might wonder why did they not shelter in place? The reason was that school houses, uninsulated, were heated by a wood or coal stove. The fires had been permitted to go out that morning, and the supply of coal or wood had not been replaced. One teacher tried to lead the children to a safer place, but lost her way, even though they were on the streets of a town. A child said they should turn right to get to their house, but the teacher pressed on. That child got home safely — the teacher and the other children died in the snow. Search parties were organized, townsmen tied together with a rope, groping their way through the storm to rescue the stranded. One farmer in Dakota Territory, tried to make it home to his farm outside of a town. He followed a fence line until his horses suffocated in the blowing snow. Then he found a barn with pigs, where he kept warm for the night. Three days later he returned home, to find his wife had given birth in his absence. At least 235 people died as a result of the storm, many of them children. The recently-organized Weather Service [then run by the U.S. Army Signal Corps] had forecast cold temperatures and light snow, but forecasts were not widely distributed. Storms such as this and variable temperatures are frequent in the Great Plains. They are caused by the collision of super-cooled air from Alberta, Canada meeting warm, moist air from the distant Gulf of Mexico. 1888 was a bad year for blizzards — two months later, a terrible storm hit the East Coast, again killing unprepared citizens. We are lucky to have weather reports round the clock, thanks to the National Weather Service.

Those school children might have begun their day with a hearty porridge, and so shall we. Those lucky enough to return home would have been warmed and restored by my mother’s chili recipe.

10-Grain Pumpkin Pudding: 181 calories… 2 g fat… 5.5 g fiber… 8 g protein… 33 g carbs… 83 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB The delicious, nutty grains in the cereal seemed to called out for pumpkin and spices, and here’s the result. TIP: This recipe is easily prepared the night before and refrigerated for a quick and nutritious breakfast.

++ 4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix ++++ ¾ cup water ++++1 Tbsp ricotta cheese, reduced fat ++++ 2 Tbsp pumpkin puree, canned or fresh ++++ 1 tsp maple syrup ++++ nutmeg ++ cinnamon ++++ Optional garnish: 3 Tbsp blueberries -OR- ½ oz raspberries, fresh or frozen [7 calories] ++++ Optional garnish: 1 Tbsp pecans, chopped [49 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and optional pecans on top of the hot cereal. Ridiculously easy for a meal so satisfying.

Chili non Carne: 1½ cups chili with cheese and melon, as in photo: .. 286 calories… 10 g fat… 6 g fiber… 13 g protein… 20 g carbs… 227 mg Calcium… PB GF The recipe is my mother’s, except that she added beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day. HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check other postings to see how we use it for breakfast. 1 cup =133 calories.. 0.7 g fat.. 6.5 g fiber.. 7 g protein.. 10 g carbs.. 70 mg Calcium.. 1½ c. =199 calories… 1 g fat.. 9 g fiber.. 9.4 g protein.. 14. g carb.. 120 mg Calcium..

++ 15 oz canned red beans, drained and rinsed ++++ 16 oz canned tomatoes – in chunks or diced, not drained ++++ 1 cup chopped onion++++ 1 cup/5 oz Italian green pepper, chopped++++ 2-3 tsp chili powder, or more if you like it hotter ++++ ½ – 1 tsp ground cumin ++++ per serving: 1 Tbsp cheddar cheese, grated, as a garnish ++++ 3 oz melon +

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top, and melon on the side.

Battle of New Orleans

January 7, 2026January 4, 2026 ~ me ~ Leave a comment

“In 1814 we took a little trip
Along with Colonel Jackson down the mighty Mississip’
We took a little bacon and we took a little beans
And we caught the bloody British in the town of New Orleans.”

Johnny Horton‘s lyrics and catchy tune are most Americans’ introduction [and limit of their knowledge] about the Battle of New Orleans, on January 8, 1815. Once the British had defeated Napoleon in 1812, they were freed to avenge their most bitter failure: the loss of the American colonies in 1783. So they started the War of 1812, first stopping American ships on the high seas and pressing men into service in the English navy. Then they attacked and sacked Washington, DC. Following a repulse at the port of Baltimore, the British planned to take the port of New Orleans as a back-door entry to regain their lost territory. The Americans caught wind of the plan and began to mobilize troops in November. Their leader was Andrew Jackson and he had no standing army. So he cobbled together businessmen, local militia, Choctaw Indians, sailors, smugglers, pirates, freed Black men, and sharpshooters from Tennessee and Kentucky to fight along side some US marines and soldiers. This collection of 5,000 men was soon to face 8,000 trained British troops. In late December, the British began moving up the Mississippi River, but were stopped by a night-time raid by Jackson’s men. The harrying tactic accomplished nothing, but it set the stage for the ensuing battle. The Americans went back up river, and built a wall of mud and cotton bales stretching East from the river to a swamp. Across the river, artillery were emplaced. Meanwhile, a new British commander had arrived. He was highly annoyed that the night-time raid had not been a British victory, so he pressed North to attack the American line. His first two attempts were futile, so he threw his troops into a full-on battle on January 8. When the smoke had cleared, the British casualties were 2034, US casualties were 71. The British withdrew and that was the last battle of the War of 1812. In fact, the War was already over, a peace treaty having been signed days before. But news traveled slowly, and 285 British soldiers died for nothing.

We will not eat the ‘bacon and beans’ of the song. Instead, our breakfast is inspired by French food, since New Orleans was a French possession until it was sold to the US in 1804. Because of New Orleanians’ love of seafood, stuffed clams are for dinner.

Ratatouille-Egg Toast: 301 calories… 6 g fat… 4 g fiber… 17 g protein… 31.4 g carbs… 212.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF – if using GF bread. Ratatouille, the French vegetable stew, is great with eggs for breakfast. And you can prepare it year-round.

++ 1 piece 70-cal multi-grain bread [ Dave’s Killer Thin-Sliced Bread is great] ++++ one 2-oz egg ++++ ¼ cup Mediterranean Vegetables, drained through a sieve as needed ++++ 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] ++

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Stuffed Clams: 262 calories… 7.5 g fat… 5 g fiber… 28 g protein… 34 g carbs… 423 mg Calcium… PB GF— if using GF bread crumbs If you served this to guests they would not consider themselves to be ill-used. The inspiration for this dish was a meal at the Georgetown Inn, Georgetown, PEI, Canada.

1 oz red bell pepper, sliced	In a small pan, cook pepper in a small amount of water. Reserve water.
2½ oz [½ medium] tomato—1½ purchased turkey meatballs	Chop cooked pepper, dice tomato and meatballs.
4 oz asparagus -OR- 2½ oz broccoli florets -OR- 2½ oz carrots -OR- 2½ oz cauliflower florets	Choose your vegetable and prep it for cooking. Add water to the pan in which you cooked the red pepper, then put in the cut vegetables.
½ c/2 oz clams, diced—½ slice 70-cal bread, diced—1½ Tbsp plain non-fat yogurt— garlic powder— thyme— salt & pepper–	Combine these with the chopped pepper/tomato/meatballs and gently stir to combine.
	Heap into two [2] large, clean, empty clam shells or oven-proof dishes which have been lightly sprayed with cooking oil. Bake 10 mins at 350F while the veg are cooking.
½ Tbsp Parmesan cheese	Sprinkle cheese on the stuffed clams in the last minutes of baking. Plate with the vegetables.

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

Bob’s Red Mill 10-Grain Cereal mix	1 two-oz egg
reduced fat ricotta + cinnamon	Arnold-brand multi-grain Sandwich Thin or similar
blueberries/raspberries + nutmeg	Canadian bacon/back bacon @ 20 calories
pumpkin puree + maple syrup	grapes
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

15-16 oz can red beans + melon	chicken breast meat, cooked + carrots
ground cumin + chili powder	rich chicken broth + celery
16 oz can diced tomatoes + Italian sweet pepper	parsnip + parsley
Cheddar cheese + onion	Egg noodles
Sparkling water	Sparkling water

Edward, the Confessor

January 4, 2026January 4, 2026 ~ me ~ Leave a comment

Edward was an Anglo-Saxon, born around 1003 in Wessex, son of King Aethelred II and Emma of Normandy. His family fled Britain when the “Danes” [Vikings] took over much of the island in 1013, going to Normandy [originally settled by the Vikings who were Emma’s ancestors]. Then they returned to Britain, leaving again in 1016, after his father’s death. For many years Edward lived in Normandy, becoming quite Norman in his ways. At last, in 1041, Edward returned to Britain. With the help of his half-brother Hardicanute [a Viking son of Emma’s second marriage], Edward became King of Wessex. He was not a particularly strong ruler, although he kept the peace with the Danes. Edward married Edith, daughter of the puppet-master Godwine, who pulled the strings during the first 11 years of Edward’s reign. Edith and Edward had no children, leading to tales that Edward was too pious to procreate. The king was religious, though not excessively so. A pledge to the pope resulted in Edward’s building of Westminster Abbey, then outside of London. Edward was buried there after his death on January 5, 1066, and his shrine can still be seen. The lack of an heir caused confusion. Harold, son of Hardicanute/nephew of Edward, became king in 1066, a claim that was challenged by Edward’s cousin, William of Normandy. Edward seemed to have promised the crown to them both, as a negotiation tactic. William eventually settled the confusion at Hastings. After Edward’s death, legends of his piety grew, and miracles were attributed to him. He was canonized within a century, being named a ‘confessor’, designating a saint who was not a martyr.

Our meals are similar to foods that might have been eaten in Edward’s time, [OK — not the Asian flavors in the dinner…] when grains, sausage, and vegetables would be cooked together in a pot for many meals.

Cottage Breakfast w/egg: 213 calories… 8.6 g fat… 2 g fiber… 15 g protein… 20 g carbs… 84 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.

++ 1 pan muffin ++++ 2 oz applesauce ++++ one 2-oz egg: fried or hard-boiled or soft-boiled ++++ ¼ c 2%-fat cottage cheese ++++ 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] ++

Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce and plate with cottage cheese. Pour optional beverages. What a sweet and easy meal.

PAN MUFFIN each: 71 calories– 2.5 g fat– 1 g fiber –2 g protein– 11 g carbs– 8.5 mg Calcium— PB These are a dandy little bread to add to a breakfast plate. You will see them also in Roman Breakfast. HINT: I prepare 8 pan muffins from the 10-grain mufffin batter, to cook and freeze. I make remaining batter into full-sized muffins to enjoy on Slow Days.

1 cup dry Bob’s Red Mill 10-grain hot cereal mix—-1¼ cup buttermilk/soured milk	Combine cereal and milk in a small bowl. Let sit 10 minutes.
1/3 cup butter —-1/3 cup sugar—1 two-ounce egg	Cream the butter and sugar, then mix in the egg.
1 cup unbleached flour— 1 tsp salt —1 tsp baking powder —1 tsp baking soda	Add dry ingredients and cereal/milk mixture. Stir until just combined.
2 Tbsp batter for each pan muffin	Portion out batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

Vegetable-Sausage Bowl: 295 calories… 15 g fat… 4.4 g fiber… 10 g protein… 22.5 g carbs… 124 mg Calcium… PB GF A riff on a recipe by Sarah Copeland in the New York Times, this fusion of German sausage and Asian flavors was a real hit at our house. Very quick to prepare and a great way to add vegetables to the diet.

2 servings	big wok, skillet or cast-iron pan
½ oz almond slivers —- pinch Kosher salt	Add nuts, salt to pan, and stir until toasted, 1 min. Remove from pan and save.
1 tsp neutral oil—-2-3 celery stalks, sliced on bias -OR- ½ c thin zucchini slices —- ½ c. carrots, sliced in thin coins -OR- ½ c sweet pepper, in thin slices	Heat oil over med-high until shimmering. Add these and stir-fry until slightly softened, 1-2 mins.
1.5 tsp sesame seeds	Sprinkle on seeds, toss until toasted, 1 mins.
1 c. kale, without stems, fresh or frozen——1 c. torn lettuce	Chop kale roughly. Add greens to pan, stir to combine.
1½ tsp rice wine vinegar or white wine vinegar—- -2-3 T. water	Add these, scraping bottom of pan. Cook until greens are lightly wilted, ~1 min
2½ oz bulk bratwurst sausage	Brown in separate pan, breaking into small bits. Add.
½ c. cooked brown long-grain rice	Add to pan and stir well while rice heats.
3 T. torn mint leaves—-1 tsp Go-Chu-Jang, Korean hot sauce —-1½ tsp soy sauce	Scatter with herbs, add soy sauce and hot sauce. Stir together, serve in bowls with reserved nuts on top.

New Year, New You

December 31, 2025December 30, 2025 ~ me ~ Leave a comment

People often think that the start of a new year is a time to reinvent themselves. Do you think so too? The fact is, most people who make resolutions on New Year’s Eve, break those pledges within two weeks. At that point they either give up and castigate themselves as weak-willed losers, or they try again. The thing is, most resolutions are too ambitious and too general, which makes them difficult to keep. Instead of “I promise to lose all that extra weight” [a goal without a plan], swap it for “I will eat no more than 600 quality calories every Monday.” That is a specific, achievable goal which is aligned with a recognized, recommended way of eating called the Fast Diet. Once you have mastered one day a week, you can move on to another day of low-calorie eating for a total of two days of ‘dieting’ each week. That plan is much easier to live with than depriving yourself every day. What if one of those Mondays is your mother’s birthday and you can’t escape a big celebration with cake?!?! No problem, eat your 600 calories on Tuesday instead. See? Flexibility. Instead of “I will get more exercise” [another goal without a plan], try to think this way: “Before I sit down at the computer, I will do 10 Triceps Dips on the chair first”. Or, while I wait for the microwave to reheat my coffee, I will jog in place until it is done.” By pairing a new behavior with an old behavior, your goal becomes more doable. You can figure out some other new exercise behaviors to pair with activities you do every day. Good luck with your resolutions, and have a Happy New Year!

If weight loss is your goal, have I got menus for you! You won’t have to count calories — I already did it for you. Stick to it! The Fast Diet worked for me and my Dear Husband, it should work for you, too. Our menus today are new, like 2026. They are recipes that we tried this year but have not been published here previously. I hope they will help you to meet your goal for a healthy weight this year.

Succotash Bake: 177 calories… 6.5 g fat… 3.5 g fiber… 10.6 g protein… 20 g carbs… 94.4 mg Calcium… NB: The food values given above are for the egg-bake and fruit only, not the optional hot beverage. —PB GF— Corn and shell-beans were two of the staple crops of First Nations of North America, and they were combined for nutritious meals called ‘succotash’. Here, we bake succotash in eggs. Very good!

++1 two-oz egg++++ ¼ cup corn-lima beans ++++ 1 Tbsp Parmesan, grated++++salt & pepper++++ 2 oz apple++++ 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] ++

Spritz an oven-proof dish with cooking spray and distribute the succotash on the bottom. Whisk egg, pour on top. Sprinkle with seasoning and cheese. Bake at 350F for 12-15 minutes, plate with apple.

Roasted Zucchini w/ Shrimp + Za’atar: 281 calories… 8.3 g fat… 3.4 g fiber… 28.5 g protein… 21 g carbs … 145.5 mg Calcium… PB GF Melissa Clark presented this recipe in the NY Times, and I had to try it. HINT: Recipe serves 4 [four], so this is good for a small dinner party.

4 servings	Put rack 6” from broiler, heat oven to 425F.
18 oz zucchini, halved lengthwise, then sliced ½” thick.—-2 tsp olive oil– ½ teaspoon salt— pinch red-pepper flakes	In a large bowl, toss these together. Spread evenly on a rimmed sheet pan. Save the bowl — don’t wash it. Roast ~12 mins, then stir/turn zucchini.
	Return to oven. Roast ~12 mins, until golden.
1# shelled shrimp, I used the size 21-26 per pound	Pat shrimp dry, add to same bowl used for zucchini.
2 tsp olive oil—– ½ teaspoon salt—- ¼ tsp red-pepper flakes— 2 tsp za’atar —-zest of 1 lemon	Add these to shrimp, then toss shrimp to coat. Let sit at room temperature.
	Take pan from oven. Turn broiler to high. Add shrimp to pan of zucchini, spreading it out evenly. Broil 2-5 mins, until shrimp just cooks through — don’t overcook.
2/3 cup plain fat-free yogurt——pinch salt———- 1 T juice of zested lemon—2 teaspoons za’atar—— 1 garlic clove	Mince/grate garlic. Whisk these together. Taste, add more salt or lemon juice, if needed. If mixture is very thick, stir in a little water to loosen it.
Chopped mint, cilantro or dill—-1 oz whole-wheat artisinal bread per serving	Spoon yogurt sauce on top of shrimp + zucchini, sprinkle with chopped herbs. Serve with bread.

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

1 two-oz egg = US large	1.5 two-oz eggs
applesauce	one slice 70-calorie whole-grain bread
Pan muffin	Mediterranean Vegetables

optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

slivered almonds + bratwurst + celery	2 oz clam meat, fresh or canned + tomato
carrot + sesame seeds + go-chu-jang sauce	parmesan cheese + thyme + red bell pepper
soy sauce + rice wine vinegar	garlic powder + purchased turkey meatballs
brown rice + kale + lettuce + mint	½ slice 70-calorie whole grain bread + Plain, non-fat yogurt
Sparkling water	Sparkling water

Christmas-y Words

December 24, 2025December 23, 2025 ~ me ~ Leave a comment

Christmas will be celebrated around the world on December 25 — except for some Eastern Orthodox and Coptic Christians who follow the ‘Julian’ calendar and celebrate on January 7. [The Russian Orthodox Church celebrates on January 7, which they had insisted upon for Ukraine. In 2023, Ukraine switched its Christmas to December 25.] There are many words that are heard at Christmastime, and they are not interchangeable. Let’s look at some of them, and see what they actually mean. **********Christmas: this is a shortening of the name of the church service for December 25th. It was ‘Christ’s Mass’, which was contracted to ‘Christmas’. Originally, it was called the Feast of the Nativity. The first time the words ‘Christ’s Mass’ were used was in 1038 CE. *********X-mas: this is a contraction of ‘Christmas’. In Greek, the spelling of the word ‘Christ’ begins with a “Chi”, the letter “X”. [No connection with Elon Musk.] When people complain that this term ‘takes Christ out of Christmas’, they are unaware that for centuries ‘X’ was a universal symbol for ‘Christ’, and therefore X-mas is still naming Christ. *********Yule: is one spelling of the pre-Christian festival of the winter solstice in Northern Europe. The festival was held for several days around the solstice, which this year will occur on December 21st. In the 9th century, ‘yule’ became a synonym for ‘Christmas’. *********Noel: is the French word for Christmas, when they say “Joyeux Noel”. It is derived from the latin word ‘natalis’, meaning birth. In Old English, it was spelled ‘nowell’. Originally, the word was a shout of joy, rather like saying ‘hooray!’ *********12 Days of Christmas: the span of time from Christmas Day on December 25th to January 6th, the Feast of the Epiphany. It was a time for parties and gift-giving among the gentry. Epiphany was the end of the Christmas Season in Medieval Europe. ********Epiphany: This day, traditionally January 6th, is said to be the date when the three Gentile Magi [meaning something more like ‘astrologer’, but it is usually translated as ‘wise man’] arrived to visit Jesus. According to the Gospels, these kings were alerted to the birth of Jesus by watching the night sky and seeing a change in the motion of stars. They brought gifts to the baby, whom they hailed as the King of the Jews.

Happy Christmas or Merry Christmas! For some, it is a religious celebration, for some it is a cultural tradition. However you do it, as Dicken’s Scrooge said, “keep Christmas in your heart all the year long”, .

Our breakfast is based on a Jewish Seder meal, to remind us that Jesus was Jewish. The dinner is home-made Chinese food, since non-Christian families who want to go out for dinner on Christmas often go to a Chinese restaurant, since they would be among the few that were open.

After Seder Breakfast: 289 calories… 10 g fat… 5.4 g fiber… 28 g protein… 30 g carbs…105 mg Calcium… PB NB: The food values given above are for the egg bake only, not the optional beverages. A few left-over bits and bobs from a Seded dinner can make a breakfast later in the week.

++ 2 oz cooked lamb ++++ 1 hardboiled egg ++++ ½ cup cooked spinach +++ ½ cup/3 oz sliced cooked beets ++++ 1-2 tsp horseradish ++++ ¾ oz whole wheat matzo ++++ Optional: blackish coffee [53 calories] or blackish tea ++

Cut egg in quarters, cut lamb into bite-sized pieces, squeeze excess water from spinach before measuring. Put egg, lamb, spinach, beets, and horseradish into food processor, and pulse to chop but not puree. Serve like a spread with the matzo.

Egg Roll Dinner: 287 calories… 2 g fat… 2.3 g fiber… 14 g protein… 44 g carb… 52 mg Calcium PB Egg Rolls are fun to prepare at home, so there is no need to order take-out. Prepare the Rolls in advance, then settle down for a fine meal.

++2 chicken or beef egg rolls**++++ 1 Tbsp soy sauce ++ 1 Tbsp Sriracha++++ 3-4 oz broccoli florets ++++5 cherry tomatoes ++

If egg rolls are freshly-made, keep warm while you prepare the sides. Combine the Sriracha and soy sauce for a dipping sauce. Cook broccoli to your liking. Plate with the egg rolls, tomatoes, and dipping sauce.

Chicken or Beef Egg Rolls makes 7 each: 101 calories.. 1 g fat.. 0.5 g fiber.. 6 g protein.. 27.4 g carbs.. 12.6 mg Calcium ++ 3 oz raw chicken, cut in strips OR 2 oz roast beef, cut in strips ++++ 1 Tbsp oyster sauce + 1 Tbsp soy sauce ++++ 1 clove garlic, minced or pressed ++++ 1 tsp raw ginger, peeled and chopped ++++ 2 oz carrot, shredded ++++ 1 oz onion, sliced ++++ 3 oz cabbage, sliced ++++ 7 six-inch egg-roll wrappers ++++ 1 tsp sesame oil ++

Combine the chicken/beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stir-fry the carrot, onion, and cabbage in ¼ cup water for 4 minutes. Add the meat with the marinade and cook until chicken is done. Put in a food processor and pulse to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls – use ¼ c of mixture per wrapper. [if you end up with filling left-over, mix it with eggs for breakfast.] Turn oven on to 350 degrees F. Warm oil in a clean, flat-bottomed saute pan. Put egg rolls in the pan and roll them to coat with oil. Cook gently on all sides over warm heat until beginning to brown and blister. Put egg rolls on a pan in the hot oven and bake until they are getting crispy, about 10 minutes?

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

1.5 two-oz eggs = US large	1 two-oz egg
3%-fat ham	succotash = corn + lima beans
melon or apple	Parmesan cheese
	apple
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

roasted chicken or turkey breast meat	zucchini + olive oil + crushed red pepper flakes
green beans + carrots	1 pound shrimp [size: 21-26] + za’atar
Finn Crisp crackers	whole lemon + plain, fat-free yogurt + garlic
strawberries	mint/cilantro/dill + whole wheat artisan bread
Sparkling water	Sparkling water

Baby Its Cold Outside

December 14, 2025December 13, 2025 ~ me ~ Leave a comment

Context is everything. It can take a song that was originally fun and flirty, and turn it into something scary and dirty. Such is the fate of “Baby, Its Cold Outside“. Frank Loesser, who went on to fame with Broadway favorites like Guys and Dolls, wrote the song in 1944. It was to be a duet between him and his wife, Lynn Garland, to sing at their housewarming party to signal that it was time to leave. Their friends loved it! At every party after that, the duo was asked to sing the song. Before you start clutching your pearls about the lyrics, you must understand the song. In the 1940s and 50s, a nice girl was to be home from a date by midnight. There was no thought of casually spending the night with your boyfriend — your reputation would be ruined. So the girl starts to make the ‘usual’ excuses [time to leave] and the guy gives the lamest excuse to stay [it is cold outside]. She continues to give reasons to leave [family expectations, societal pressures] while he keeps talking about the weather. Note: she never says “I don’t want to stay” — that’s because she DOES want to stay. Together they brainstorm reasons that she could give for not going home: no cabs, insufficient wardrobe, deep snow. The most controversial line — “What’s in my drink?” — was a convenient excuse of the era. But there is NOTHING in her drink except alcohol. The fact that they harmonize on the last line of each verse shows that they are on the same page. To people of a certain age, the lyrics are fun and consistent with the dating scene at the time they were written. We live now in a suspicious age, but we should not judge the past through that lens.

If it is cold outside where you are, consider this scramble from warm Provence for breakfast and a hearty soup for dinner.

Olive-Pepper ScrOmelette: 167 calories… 9 g fat… 2.5 g fiber…10.5 g protein… 6 g carbs… 29 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF I asked Dear Husband for a new omelette idea, and he suggested these flavors straight out of Provence.

++ 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 oz bell pepper, steamed and diced ++++ 1½ black olive, pitted and chopped ++++ 1/8 oz [by weight] goat cheese/chevre], diced/crumbled ++++ 2 oz plum OR strawberries ++++ 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] ++

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your optional beverage and take the optional previously-made smoothie from ‘fridge.

Soup Royaume: 152 calories… 0 g fat… 6 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.

6 [six] servings of 1 cup each OR	5 [five] servings of 1¼ cup each
2½ oz pork loin, raw or cooked, diced——½ cup onion, chopped—-3½ oz /½ c dry lentils**	Put pork, onions, and lentils in a heavy saucepan and cook until browned.**small green lentils from France, if possible
3 oz rutabega/turnip, cubed—2 oz carrot, diced—3 oz parsnip, diced—3 cups chopped cabbage—–½ tsp mace—½ tsp dry mustard— 1 Tbsp caraway seed —salt & pepper—3 cups water	Add these to the pan. Pour in water to cover the vegetables. Cover pan and simmer about 1 hour or until vegetables are tender.Taste for seasonings.
½ cup frozen spinach, chopped	Add the frozen spinach, and heat through.
Divide in 6 equal servings.	Freeze what you don’t need today.
per serving: several leaves of fresh spinach	Roughly chop the leaves and poke into the hot soup when serving.

A Friend of Bill’s

December 10, 2025December 10, 2025 ~ me ~ Leave a comment

“Are you a friend of Bill’s?” This seemingly innocuous question is an opening gambit that can lead to shared experiences and recovery from a debilitating disease. Who is Bill?? William Griffith Wilson was born and raised in Vermont, where his grandparents ran an inn. In the nineteen-teens, Bill met Lois Burnham, a summer resident of Vermont and attended Norwich University. There, Wilson was a recognized leader and he was trained in New York and Virginia in preparation for World War I. Before Wilson went off to war, he was made a second lieutenant and he married Lois. He also became depressed and started drinking, to ease social anxiety. Following the war, Wilson and his wife moved to Brooklyn. He continued drinking while he worked as a stock speculator. His drinking prevented him from graduating from law school. By 1933, Wilson had been committed four times to a New York hospital that treated alcoholism, but their methods did not help him. A meeting with an old drinking buddy, now sober, inspired Wilson to join a group that used spirituality and fellowship to help alcoholics. After that, a series of events lead him to sobriety: a spiritual experience, a phone call to a supportive person, and wishing to help another person to recover. With fellow sufferer, Bob Smith, Wilson formed a a group for mutual support, and on December 11, 1935, Bill took his last drink. The group was so successful that other groups started. In 1939, Wilson wrote a book called Alcoholics Anonymous, in which he outlined the 12-step program for sobriety in the group called AA. To maintain anonymity, group members would introduce themselves by their first names and last initial only, so Wilson became ‘Bill W’. If a member is looking for a meeting to attend, he/she might ask someone if they were ‘a friend of Bill’s’, a coded phrase to identify fellow AA member. You might hear a Friend of Bill’s being paged at an airport or on a cruise ship. AA has helped millions to get sober and stay that way. Today, there are 123,000 A.A. groups in 180 countries. That’s a lot of people trying to tame their addiction.

For Bill W’s military service in France, an omelette for breakfast. And a dinner from his native New England.

Basquaise ScrOmelette: 165 calories… 8 g fat… 2.5 g fiber… 11 g protein… 11 g carbs… 82.5 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This recipe, full of the flavors of the Basque region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.

++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. ++++2 Tbsp tomato sauce++++ 2 Tbsp bell pepper, chopped++++ 1 clove garlic or pinch granulated garlic++++ 2 tsp parsley, chopped ++++ 1 tsp Parmesan cheese, grated++++ pinch or two piment d’esplette+++++ 1½ oz apple or pear+++++ 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]++

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently on the stove-top until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate OR serve it in the skillet and top it with the remaining tomato/pepper mixture.

Scallops with Sun-dried Tomatoes: 285 calories… 11 g fat… 5 g fiber… 28 g protein… 29 g carbs… 66 mg Calcium… PB GF Jasper White offers this recipe in his book Cooking From New England. It is simplicity itself to prepare and a delight to eat. HINT: this recipe serves 2 [two] diners.

Serves 2	Prepare a mise in place, since the operations procede very quickly
½ c/¾ oz sun-dried tomatoes – NOT in oil	Slice each tomato into 4 strips and put in a small bowl. Cover with hot water. Set aside to soak.
½# scallops salt + pepper	Trim off any white tissue. Blot dry on paper toweling. If using sea scallops, cut in half along equator. Sprinkle with salt and pepper.
1½ oz red lentil pasta	Cook as package directs. Drain, reserving some water.
1 Tbsp olive oil—–1 Tbsp garlic, chopped	Heat a saute pan until hot, then add oil. Immediately add scallops in one layer and garlic. Count 30 secs and turn scallops.
1 Tbsp lemon juice—1 tsp butter—-¼ c pasta water	Count 30 seconds and add the drained tomatoes, lemon juice, butter, and pasta water while stirring. Add more pasta water, as needed.
1½ Tbsp parsley/basil——cooked pasta	Chop the herbs. Count 30 seconds and add the cooked pasta. Heat through and add parsley. Ready to serve.

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

1 two-oz egg = US large	1 slice ‘Canadian’ or back bacon
OLIVE-PEPP SCROM	apple slices or apple sauce
	Pan Muffins: Bob’s Red Mill 10-grain hot cereal mix +
	butter + sugar + unbleached flour + leavening
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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


SOUPE ROYAUME	JOTA


Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Following the Fast Diet Lifestyle

Cookbooks: Mrs Beeton

Earthquakes

Scoville & His Units

The Children’s Blizzard

Battle of New Orleans

Edward, the Confessor

New Year, New You

Christmas-y Words

Baby Its Cold Outside

A Friend of Bill’s

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