Cardiff Giant

October 15, 2025October 12, 2025 ~ 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.

People naturally seek the unusual. They crave excitement to relieve their everyday routine. In 1868, people in Cardiff, New York State had a real ‘nine-day wonder’ right in their own town. George Hull was in a huff. As an atheist, he argued with a Methodist minister about the veracity of the Bible. When the minister quoted a verse stating that in olden days there were giants, Hull decided to test the public’s gullibility. He secretly commissioned a sculpture to carve a 10-foot high statue of a man. [Legend says that Hull was the model for the nude male.] Then he had it buried on the farm of his confederate, William ‘Stub’ Newell in Cardiff. On October 16, workers digging a well “discovered” the statue. It was proclaimed to be a ‘petrified man’ from ancient times — perhaps one of the giants mentioned in the Bible! As news got out, folks came from far and wide to view it. Even after Farmer Newell started charging 50-cents to see it, people still came. Some thought it was a statue carved by a lost race. Others said it was carved in the 1700s by a Jesuit missionary preaching to the Algonquins. A scientific analysis by renowned paleontologist Othniel C. Marsh proved it to be modern, rather than thousands of years old, and that it was crudely carved from the mineral gypsum. Nonetheless, the Cardiff Giant still attracted throngs. Circus man and huckster P.T. Barnam offered to buy it for his sideshow, but was denied. So he had a copy made and put his fake duplicate on display instead of the genuine fake. Hull eventually admitted to the hoax, but nobody cared — the Cardiff Giant had become part of the folklore of New York State and the world. The original is on display at the Farmer’s Museum in Cooperstown, New York. Barnum’s faux fake is viewable at Marvin’s Marvelous Mechanical Museum near Detroit, Michigan.

Our meals cater to those seeking unusual flavors.

Flavor-full Scramble : 152 calories… 8.5 g fat … 1 g fiber… 10.4 g protein… 7.5 g carbs… 45.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Sometimes our meals get into a rut. This scramble has punchy flavors to wake up your mouth in the morning.

++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 slice pepperoni [ 2” diameter], chopped ++++ 1 Kalamata olive, chopped ++++ large pinch of Winter Savory ++++ salt + pepper ++++ 2 oz 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] ++

Whisk the chopped meat, olive, and seasonings with the eggs. Pour into into a lightly-spritzed non-stick saute pan and scramble to your liking. Plate with the pear and pour the beverages. You now have a meal prepared in a short time to usher in the shortest day of the year.

Pineapple Pompeii: 286 calories… 9.5 g fat… 5 g fiber… 15 g protein… 40.6 g carbs… 85.5 mg Calcium… PB GF This is served in South-Eastern Pennsylvania as a side dish to baked ham. The fanciful name is unique to the neighbor who gave me the recipe. I put the ham in the casserole to make a complete meal. HINT: Serves 6 as dinner. This was a real hit at a pot-luck.

++5 cups whole-grain bread cut in ½” cubes ++++ four 2-oz eggs ++++ 1 Tbsp butter + ¼ cup loosely-packed brown sugar ++++ 20 oz can crushed pineapple, drained and saving the juice ++++ 1 cup 3%-fat ham, cut in ¼” dice ++++ per person: 1 side salad with beets ++

Cream butter and sugar together, then whisk in the eggs. Add bread cubes to the bowl and stir together to combine. Add the ham and drained pineapple. Stir to combine thoroughly. The batter should be moist, so if it is too dry, you may add some of the drained pineapple juice to bring it to the right consistancy. Spray a 6×10” baking pan with non-stick spray and pour in the batter. Smooth it into the corners and bake at 350F for 25 mins, until set and starting to brown on the top. Cut into 6 pieces. Serve with the Side Salad. Freeze the pieces that you don’t use today for another meal.

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

1.5 two-oz eggs = US large	1 two-oz egg + ham
lots of fresh herbs	spinach + bechamel sauce, without cheese
part-skim ricotta OR 2%-fat cottage cheese	onion + celery + basil + applesauce
peach/melon/strawberries	celery salt + dill weed + garlic powder
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

6 oz whole wheat pizza dough + parsley	raw chicken breast + lemon juice + garlic
Cooked spinach + crushed tomatoes	fresh ginger + cabbage + soy sauce
+ fresh cep mushroom + Proscuitto + Parmesan	olive oil + Carrots
Side salad with beets & cukes	snow peas/ asparagus/broccoli
Sparkling water	Sparkling water

Lord Tennyson

October 5, 2025October 4, 2025 ~ me ~ Leave a comment

Often, when we asked our mother to ‘tell us a story’, she would recite poems. Long poems, that told a story. One such was The Lady of Shallot [1842 version] by Alfred, Lord Tennyson. It was a wonderful tale — vivid imagery, knights, chivalry, and unrequited love. [Either it didn’t register at my age or my mother edited it out, but it was years before I realized that the Lady died at the end!] By dint of repetition, I memorized most of it. When my sister and I played the card game “Authors“, there he was again: Alfred, Lord Tennyson. He was born in 1809, into the family of a vicar with many children. Although money was tight, Alfred was sent to grammar school, where he was not happy. Home life wasn’t very happy either. But his father ensured that his precocious son had exposure to a wide range of literature. While yet a child, Alfred wrote poems in the style of several famous poets, which helped him to hone his craft. He and his brothers collaborated on a book of poetry, mostly written by Alfred, his first published collection. At Cambridge, Tennyson forged a deep friendship with Arthur Hallam who encouraged him to publish again in 1830. Mixed reviews drove the poet to despair, but they also caused him to revise poems, often for the better. All his life, Tennyson hesitated to publish, fearing criticism. Between 1831 and 1833, two deaths rocked his life: first his father, then his friend Hallam. What followed was his best-received work, In Memoriam, published in 1850, also the year of his marriage. Charge of the Light Brigade. The Lotos-Eaters. Crossing the Bar. The Passing of Arthur. Enoch Arden. Tennyson’s poems are romantic, often melancholy, and lyrical. They so captured the zeitgeist of the 1800s, that Queen Victoria named him poet laureate of England. Not long before his death, Tennyson was made a Baron — hence the “Lord” Tennyson. He was the most popular poet of the Victorian Era. My mother loved Tennyson’s work, and I was reading to her from Idylls of the King while she died. I haven’t read it since.

Our meals are quintessentially English, like Tennyson and his poems.

Ploughman’s Breakfast: 232 calories… 16.6 g fat… 2 g fiber… 13. g protein… 32.4 g carbs… 241 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF From The 8 Week Blood Sugar Diet by Dr. Michael Mosley, this meal is a modern take on a traditional English meal, the Ploughman’s Lunch.

++ 2 oz apple slices ++++ 1 oz Cheddar cheese ++++ 1 oz ham ++++ ½ oz walnuts++++ 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] ++

Assemble the meal elements, and plate. Good start to the day!

Ham-Stuffed Fish 260 calories… 3.5 g fat… 23 g protein… 16 g carbs… 139 mg Calcium… PB GF – if using GF bread Another recipe of unknown origin, found in the recipe drawer. Glad I saved it.

++ 4 oz perch or sole ++++ 1 oz sliced ham from the deli ++++ ½ tsp soy sauce ++++ ½ tsp sherry ++++ 1 egg white ++++ ½ piece of whole-grain 70-calorie bread ++++ 1 Tbsp finely-chopped or ground walnuts ++++ 1-2 oz carrots, julienned or sliced as coins ++++ 1 scallion, sliced thinly ++

Slice the fish so that it is in 2 pieces of equal length and thickness. Crumble the bread into the finest crumbs and blend thoroughly with walnuts. Whip the egg white until it is very frothy. Blend in the soy sauce and sherry. Make a ‘sandwich’ of the ham slice between the two pieces of fish. Dip in the egg mixture to coat, then dip in the breading. Cook in a heavy non-stick pan, sprayed with cooking spray, until fish is cooked – about 5 minutes per side. Cook the carrots. Plate the fish and carrots and sprinkle with sliced scallion.

Johann Strauss

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

Vienna! Waltzes! But wait — this is not the Johann Strauss you are thinking of. This is the first of that name, the one who started it all. He was born in 1804, in Vienna, to a family of innkeepers. His parents died when he was still young, and he was apprenticed to a bookbinder. While learning his trade, Johann took viola lessons on the side, becoming proficient enough to form a trio with two friends when he was 19 years old. At the time, dance music was popular, both the highly choreographed “country” dances of society [the type one sees in Jane Austin movies or in Bridgerton] and “peasant” dances like the Ländler. In the former, partners hold hands and perform graceful steps and figures. In the latter, couples pair off, even daring to embrace each other — clearly a lower-class idea. By 1827, Strauss was leading his own group to great success, rivaling the efforts of his former band-mate. He composed music for marches and also for dances like the gavotte. The dance we call the ‘waltz‘ grew from the ländler, popularized in part by Strauss’ catchy tunes. In the meantime, he had married and his family was growing. Strauss took his 12-piece orchestra on many tours around Europe, fraying the fabric of his family life. When it became known that there was a mistress with eight children, Anna Strauss left her husband. Strauss had forbidden his sons to go into the music business, despite young Johann junior’s obvious talent. After the divorce, Anna encouraged her sons to become conductors and composers, rivaling their father. By the time of his death from scarlet fever on September 25, 1849, waltzing was all the rage, and Johann Strauss 1st had conquered Europe with his music.

Our meals today are based on typical flavors of Vienna: breakfast from a street-food sandwich, and dinner from Craig Claiborn’s International Cookbook.

Bosna Bake: 147 calories… 9.4 g fat… 1.5 g fiber… 9 g protein… 7 g carbs… 52.6 mg Calcium… NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF I took the ingredients for an Austrian sandwich and mixed them with eggs. That’s turning snack food into a healthy breakfast.

++ 1 two-oz egg ++++ 0.5 oz bratwurst, large dice ++++ 1 Tbsp onion, diced ++++ 2 Tbsp parsley, chopped ++++ 1 tsp ketchup ++++ ½ tsp prepared mustard ++++ ¼ tsp curry powder ++++ 1 oz strawberries ++++ 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] ++

Put the sausage, onion, and parsley in a pan and saute them until onion is transluscent and sausage is cooked. Stir together the ketchup, mustard, and curry in a separate little dish. Whisk the egg, stir in the onion-sausage and pour into a lightly-spritzed ramekin or other oven-safe dish. Bake at 350 F. until cooked through, about 12-15 minutes. Before serving, dollop the eggs with the ketchup mixture, and plate with the strawberries. Yummy.

Viennese Chicken: 263 calories… 8 g fat… 4.4 g fiber… 30.4 g protein… 23 g carbs… 72 mg Calcium PB GF – if using GF pasta and flour Craig Claiborn presented this recipe in his International Cookbook. It is easy to prepare and very good.

Dinner for 2, sauce for 4.	Cast iron or heavy skillet
1 Tbsp butter——¾ cup onion, chopped	Cook until onion is transluscent but not browned.
Two 4 oz boneless chicken breasts	Add to pan, brown on both sides.
1 c green bell pepper——1 cup carrot——½ – ¾ c mushrooms——-¾ cup tomato——1 cup chicken stock——1 ½ tsp sweet paprika—-few grinds black pepper + 1 tsp salt	Chop pepper and carrot.Slice mushrooms.Dice tomato.Add all these to pan with chicken. Cover and simmer 25 mins until chicken and vegeables are tender.
2 Tbsp plain Greek yogurt, full-fat——1 Tbsp white whole wheat flour	Stir together, mix into vegetables until well-combined.
	Remove 1¼ cup vegetables and sauce, freeze for another day.
Per serving: ½ oz whole-grain pasta	Plate chicken + sauce with pasta

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

1 two-oz egg = US large	2%-fat cottage cheese
reduced-fat ricotta + prosciutto	blueberries, fresh or frozen
Parmesan cheese + wild mushrooms	pecans
peach or pear or apple	pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

quick-cooking barley + canned white tuna	1%-fat milk + 2 two-oz eggs
baby spinach or lettuce + Parmesan cheese	white whole wheat flour + sugar
white wine vinegar + olive oil	butter + 425 g fresh spinach
grape tomatoes + canned white beans	part-skim ricotta + Swiss cheese
Sparkling water	Sparkling water

Horsetail Fern

September 21, 2025September 17, 2025 ~ me ~ Leave a comment

Let me introduce you to Equisetum arvense, commonly called the Field Horsetail. Perhaps this plant is coming up in your garden, and not recognizing it, you yanked it out as a weed. It looks like a young pine tree, and you can see how it got its common name. This ‘volunteer’ in my perennial garden always makes me smile. You see, it is one of the oldest plants in the world — a living fossil! Horsetails are the ancestors of modern ferns, and like them, they reproduce by spores instead of seeds. In a period of Geologic Time called the Mississippian by North American geologists, plants began to evolve and spread across the land. Many varieties of non-vascular plants, ones that had trunks that were soft and spongey inside, grew in forests. By 330 million years ago, one of the tallest was the Giant Horsetail, which grew to be 60 feet high with a 12-inch diameter trunk. Those specimens eventually died out as other plants took over, but there was a niche for its little [8-12 inch] relative, so they survived three wide-scale extinctions and are still alive today. Can you see why I am delighted to see these plucky little plants each year? I love a survivor! Like many plants slighted as mere weeds to be eradicated in the civilized garden, Horsetail Ferns were prized as medicine in the human past and perhaps deserve a second look today. The plants were ingested as a tea or a tincture. What can Horsetail Ferns do for you? This list is verified by scientific studies, albeit on a small scale which need further testing: treatment of osteoporosis; healing burns and wounds; lowering blood pressure; strengthening fingernails and hair; stopping bleeding; controlling urinary incontinence. Wow. Sounds like a substance that modern medicine needs to study more!

The survivability of this ancient plant makes it a ‘super plant’ deserving of a Superfood breakfast. Fossils of Horsetail Ferns have been found all over the world, from South America to Western India, source of our dinner.

SuperFood Bake: 132 calories… 5.6 g fat… 2 g fiber… 10 g protein… 11 g carbs… 53 mg Calcium… PB GF Hearty, easy, good-tasting, with many of your favorite superfoods baked into a fine breakfast. Whole grains and dark leafy greens at breakfast!

++ one 2-oz egg ++++ 2 Tbsp cooked quinoa ++++ ½ oz cooked kale ++++ 1 Tbsp cottage cheese, reduced fat ++++ 2 pinches of cayenne, sage, garlic powder, turmeric ++++ ¼ c wild blueberries, fresh or frozen ++++ 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] ++

Plan to cook some quinoa for a dinner a day or two ahead to have some left-over for this breakfast. Tip: The night before cook the kale, squeeze it out, and chop in well. In a small bowl, combine the quinoa, kale, cheese, and seasonings. Add salt to taste. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray. Whisk the egg, then stir in the mixed ingredients. Pour into the prepared dish and bake 12-15 minutes. Plate with the blueberries and serve with your choice of optional beverages. Power-packed!

Cafreal Masala Chicken: 298 calories… 8.6 g fat… 2.5 g fiber… 22 g protein… 31 g carbs… 40 mg Calcium… PB GF Indo-Portuguese fusion. Double the recipe, freeze the leftovers for a future meal! HINT: serves 2

6 oz raw chicken meat, cut in large chunks……. ½ tsp salt…………1 Tbsp lime juice	Put chicken in a serving dish that can be heated over the cook-top. Toss with the salt and juice. Let sit 10 mins.
Half of a batch Cafreal Masala marinade**	Stir in masala and let it sit 20-30 mins
1 Tbsp oil	Add oil and cook slowly, uncovered, 20 mins. Cook, uncovered, until chicken is brown.
½ cup onions cut in thin rings……..cooking spray	In a separate pan, saute the onions in cooking spray until they are soft.
Black pepperper serving: ½ cup cooked brown rice	Scoop the onions over the chicken, add black pepper and serve with rice.

**Cafreal Masala Marinade

4 servings	Spice grinder + blender
1 tsp coriander seeds……1 tsp cumin seeds……1 tsp black peppercorns….4 cloves….4 cardamom pods….. ½” piece of cinnamon stick or cassia bark	Grind whole spices to a powder in a spice or coffee grinder.
1″ piece of ginger…..4 garlic cloves……10-15g fresh coriander leaves and finer stalks…….4-5 green chillies (or to taste)..	Roughly chop ginger, garlic, coriander, chilis and put into a blender. add ground spices to blender, and blitz.
White wine vinegar (approx 40ml)	Gradually incorporate vinegar until you have a fairly smooth paste.
	Use immediately or store in an airtight jar. This masala will keep for months.

Passing: Grey Owl

September 17, 2025September 16, 2025 ~ me ~ Leave a comment

“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. Archibald Stansfeld Belaney was born on September 18, 1888, in Hastings, England. His parents left him with his grandmother and aunts at a young age, when they moved to America. Little Archie was raised as a proper English child. Perhaps it was the stories he read about ‘American Indians’ that caused him to move to Canada when he was 17 years old. While working for a fur trapper, Archie married a woman of the Ojibwa tribe and learned their language. World War I saw him enlisting in the Canadian army. Belaney told people that he was the offspring of a Scottish father and an Apache mother. And they believed him. He served as a sniper but wounds sent him to convalesce back in Hastings. Belaney married a local girl, but left her in England when he returned to Canada after the war. There Archie was befriended by an Ojibwa, who taught him woodland survival. This is when Archibald began to style himself as “Grey Owl”. He married once again — never having divorced his previous wives — this time to an Iroquois teenager called Anahareo. One winter while trapping together, Grey Owl killed a female beaver. He was about to return to camp with the skin when Anahareo heard the beaver’s babies crying in their lodge. She scolded her husband for the cruelty of killing the mother and leaving her kittens to starve. Grey Owl adopted the little beavers and he became an ardent environmentalist henceforth. He embarked on a career of writing and public speaking that took him all over North America and to England in the 1930s. People were captivated by the supposed Native American, dressed in buckskin and carrying a pet beaver. He lectured twice in his native Hastings, and no one recognized him. His book The Men of the Last Frontier, 1932, was a plea for the conservation of the natural world, and a best-seller. As the first celebrity conservationist, Grey Owl was very influential. He was employed by the Canadian Forestry Service and Parks Canada, working to reintroduce beaver colonies in national parks. After Belaney’s death at age 49, his first wife outed him and the brouhaha began. Native Americans were angry, his books were taken from circulation, and newly-engaged environmentalists were confused by his dishonesty. He might have been a fake, but he left a genuine message of a better way to interact with the wild lands of Canada and the world.

Our day begins with a breakfast from Old England, land of “Grey Owl’s” birth, and ends with a meal of ingredients typical to the First Nations people whom Belaney so admired. Eating good food has nothing to do with cultural appropriation.

Ham & Mushroom Bake: 177 calories… 8.7 g fat… 4.6 g fiber… 14 g protein… 12.4 g carbs… 87 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF A hearty, flavor-packed breakfast begins with ham and mushrooms. Although these are flavors of autumn, they can be enjoyed any time, especially on a Fast Day.

++ One 2-oz egg ++++ 1 oz mushrooms, chopped… 1 oz roast ham or 3% fat deli ham, chopped ++++ 2 Tbsp Gruyere cheese, grated ++++ ½ tsp ground sage ++++ ¼ tsp savory ++++ ½ cup raspberries ++++ 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] ++

Set toaster oven at 350 degrees F. Spritz some cooking spray into a ramekin. Grate the cheese. Chop the ham and mushrooms, and put them into the ramekin. Whisk together the cheese, egg, and seasonings, and pour that in too. Bake 12-15 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Off to a good start.

Squash-Cupped Bison Chili: 215 calories… 3.5 g fat… 7 g fiber… 14.5 g protein… 34 g carbs… 120 mg Calcium… PB GF What an easy, delicious, and satisfying meal. HINT: One squash is enough for 2 servings, so invite a fellow-Faster for dinner. Save the remaining chili for another meal later.

Bison Chili: per cup- 136 calories…3 g fat.. 5 g fiber.. 13 g protein.. 14.5 g carbs.. 57 mg Calcium.. ++ 4 oz ground bison ++++ 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 ++ Cook the venison, 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. makes 4 one-cup servings

For tonight’s meal: ++ 5 oz delicata squash, seeds removed ++++ 1 cup Bison Chili or use Chili Non Carne for a vegetarian version ++++ 2 oz melon, as a garnish ++++

Weigh the delicata squash whole and uncut to get a sense of how much will be 5 oz. You will be cutting off the ends of the squash and removing the seeds, to produce a hollow tube of squash: about two inches of squash that will stand up on the plate. Put the squash in the microwave oven and cook it until it can be easily pierced with a skewer. Assemble by standing the squash cup in the middle of the plate and pouring the chili in and around it. Then position the melon. Unusual! Teriffic!

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

1 two-oz egg = US large + blueberries	1.5 two-oz eggs
cooked quinoa + cooked kale	bratwurst sausage + onions
cayenne + sage + garlic powder	parsley + ketchup + curry powder
sage + 2%-fat cottage cheese	strawberries + prepared mustard
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

6 oz raw chicken meat + lime juice	chicken breast + whole-grain noodles
Cafreal Masala marinade	carrot + green pepper + tomato
oil + onions + cooking spray	onion + mushrooms + chicken stock
black pepper + brown rice	paprika + sour cream or low-fat yogurt
Sparkling water	Sparkling water

Craig Claiborne

September 3, 2025September 2, 2025 ~ me ~ Leave a comment

How did a boy from the Mississippi Delta town of Sunflower rise to international recognition as a culinary figure? Here is the story. Raymond Craig Claiborne was born on September 4, 1920, into a family in the throes of reduced circumstances. A genteel lady could run a boarding house when things got tough, so his mother did that while his father tended the kitchen garden and a flock of chickens. Young Craig spent many hours in the kitchen escaping bullying by his peers while learning to cook from his mother and the Black help. His graduation from University of Missouri with a journalism degree coincided with the US’s entry into WW2, so Claiborne enlisted in the navy. While serving in Morocco, he was introduced to French cuisine and his own homosexuality. After the war, Claiborne worked in Chicago until the lure of Paris became too strong. When he ran out of money there, he enlisted for the Korean War. The GI Bill would pay for post-secondary education, so Raymond chose to attend l’École hôtelière de Lausanne, Switzerland. With that under his belt, he went to New York City, first to work for Gourmet magazine. In 1957, he won the prize: the job as food editor at the New York Times. Claiborne brought about several ‘firsts’: he was the first male to be a food editor of a major newspaper; he introduced the ‘Four Star’ rating system for restaurants; he promoted world cuisines in a conservative food scene. His cookbooks were legendary and he lived a life of gustatory excess until the late 1970s when he was told to loose weight, curtail his salt intake, and lower his cholesterol. Fearing a ‘culinary straitjacket’, the cookbook author teamed up with his favorite collaborator Pierre Franey to develop recipes which appeared in Craig Claiborne’s Gourmet Diet. Another best-seller among his 20+ cookbooks! How can you lose with a foodie who wrote, “Cooking is at once child’s play and adult joy. And cooking done with care is an act of love.”

Like Craig Claiborne, our menus will start in the American South with Cajun flavors. By the time of his death in 2000, he was noted for his international recipes, such as our curry dinner.

Cajun ScrOmelette: 142 calories… 7.6 g fat… 2 g fiber… 10.5 g protein… 10 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 The hallmark of Cajun cooking is the sofrito of bell pepper, celery, and onion. Here they are along with the iconic Cajun Seasoning and Tabasco sauce. Cue the Zydeco music.

Chop and combine the vegetables with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to prefection. Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Chicken or Turkey Curry: 277 calories… 4.5 g fat… 6.4 g fiber… 17 protein… 37.4 g carbs… 81 mg Calcium… – PB GF – Curry is always a favorite and Craig Claiborne made it safe for the health-conscious in his book Gourmet Diet. If you substitute the lentils for the chicken, you will have a vegetarian version.

++ ¾ cup curry sauce** ++++ 1½ oz carrot rounds ++++ ½ cup cauliflower florets ++++ 1½ oz cooked chicken breast, cut in ½” dice or smaller ++++ 3 Tbsp peas ++++ ¼ cup boiled yellow lentils ++++ ¼ cup diced cucumber ++++ ¼ cup diced tomatoes ++

Steam or boil the carrots and cauliflower. Boil the lentils or warm the naan. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils, top with cucumbers and tomatoes.

**CURRY SAUCE: makes 1½ cups … ½ cup onion, chopped … 1 clove garlic, minced … ¼ cup celery, chopped … ½ cup apple, peeled, and diced … 1 Tablespoons curry powder … ½ tsp dry mustard … 1 bay leaf … 1½ cups chicken stock OR water … ¼ cup water… Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, stock, and water. Let cook until it measures 1½ cups.

Naan*** Recipe by Aarti Sequeira 10 breads, each: 110 calories.. 3 g fat.. 2.4 g fiber.. 3.6 g protein.. 19 g carbs.. 9 mg Calcium..—12 breads, each 92 calories 2.6 g fat.. 2 g fiber.. 3 g protein.. 16 g carbs.. 8 mg Calcium..

1 tsp dry yeast—-1 tsp sugar—3/4 c 110 F water	In a large glass, combine the yeast, sugar and water. Let stand until foamy, 5-10 mins.
2 c white whole wheat flour**—1 tsp salt—1 tsp sugar—1/8 tsp baking powder	Sift these into a large, deep bowl.Whisk to blend.
3 Tbsp plain yogurt—2 Tbsp vegetable oil	Once the yeast is frothy, pour these into the glass of yeast water, and stir to combine.
**If you want to go gluten-free, you can substitute 2¼ cups gluten-free all-purpose flour mix for regular flour, plus 1¼ tsp xanthum gum.	Pour wet mixture into dry mixture and gently mix with a fork. When dough is about to come together, mix with hands. It will feel as if there isn’t enough flour at first, but keep going until it turns into a soft, slightly sticky, pliable dough. As soon as it comes together, stop kneading.
	Cover dough with plastic wrap or a damp tea towel and let it sit in a warm, draft-free place for 2-4 hours.
	Have two bowls near-by: one with flour in it, + one with water. Dough will be extremely soft and sticky — the way it should be! Divide dough into 8 or 10 or 12 equal portions and lightly roll each portion in the bowl of flour to prevent sticking to each other.
++if using gluten-free flour, pat the naans into shape with your hands and fingers.	Roll out each dough ball on a lightly floured surface. Form each into a tear-drop shape about 4-6“ in diameter and ¼” thick. Lift up by one end and wiggle it — the dough’s own weight will make it stretch a bit. Repeat with remaining dough.
Have: Cast iron skillet + lid to fit the skillet	Warm skillet over high until it’s nearly smoking. Dampen your hands in the bowl of water and pick up one of your naans. Patty-cake it from one hand to the other to dampen it slightly.
	Gently lay each naan in skillet + set timer for 1 min. Dough should start to bubble. Flip the naan. It should be blistered + a little blackened, don’t worry – that’s typical! Cover skillet with lid and cook 30-60 secs. Cook all dough.

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

2%-fat cottage cheese	1 two-oz egg + unsweetened applesauce
clementine	two 33-calorie chicken breakfast sausage
nonfat vanilla yogurt	2-% fat cottage cheese
black currants or blueberries	marjoram
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

two 6″ corn tortillas + lime juice	brown rice + one 2-oz egg
3 oz white fish + plain yogurt	soy sauce + rice vinegar
red onion + tomato	cucumber or zucchini + avocado
chili powder + cumin	grilled beef + smoked salmon
Sparkling water	Sparkling water

Hometown Heroine: Ancona

August 31, 2025August 17, 2025 ~ me ~ Leave a comment

The people of Ancona were in dire straits. For months their coastal city had been besieged by the combined forces of their enemies, the Republic of Venice and the Holy Roman Empire. The plucky little Republic of Ancona had the temerity to challenge Venice over trade rights in the Mediterranean and Adriatic Seas, and they had chosen to ally themselves with the Byzantine Empire rather than the Holy Romans. Warfare ensued, leading to the Siege of Ancona. The people of the city were in need of a break, of a morale boost in this war of attrition. On September 1, 1173, while the siege engines ringed the walls, a band of defenders rolled a barrel of pitch through a hole in the wall. The plan was to set it alight, to destroy some war machines, and gain a respite from the relentless attacks. The problem was that the pitch was very flammable and potentially explosive — the act of lighting it on fire might be deadly. It had to be done, but how? And by whom? While the men stood about dithering, the Widow Stamina stepped forward. With an axe in hand, she went to the barrel and broke it open. She lit the pitch and the resulting fire consumed the siege engines. She died of course. Stamina’s action allowed the city of Ancona to hold out until October, when allies arrived to end the siege. In the 1800s, during the efforts to unify Italy, Stamina was hailed as a true “Italian” heroine, although she had never heard of a nation by that name. She was memorialized in art, history books, and a novel. “Facts” about her were invented, to flesh out her biography. All we really know about her is her last name [sometimes written as ‘Stamura’], and that “the Sacrifice of Stamina” truly saved the day at the Siege of Ancona.

Prosciutto & Melon Plate: 215 calories… 10 g fat… 3 g fiber… 24 g protein… 23 g carbs… 228 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Once again the Inn at Saint Peter’s inspired a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper bags in the refrigerator.

++ 5 oz canteloupe melon [Charentais melon would be fabulous!] ++++ 1 oz thinly-sliced prosciutto ++++ ¼ cup red onion pickle ++++ 0.2 oz shavings of Parmesan cheese ++++ fresh basil or mint leaves OR crumbled dried basil ++++ ¼ cup plain Greek yogurt ++++ ¼ cup blackberries plus drizzle of balsamic vinegar reduction, optional ++++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 the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Place a ramekin with yogurt, berries, and balsamic vinegar in the center of a plate. Arrange the red onion around it, then the melon and ham in a circle on the outside of the plate. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Serve with your chosen beverage. Wonderful flavors, however you combine them on your fork.

Turkey Picatta: 257 calories… 5 g fat… 1.3 g fiber… 31 g protein… 21 g carbs… 28 mg Calcium… GF Rush Hour Cooking provided this recipe which is one of our all-time favorites. Quick and delicious.

++ 4 oz uncooked turkey breast ++++ salt & pepper ++++ ½ tsp olive oil 1 Tbsp white wine ++++ 1/3 cup chicken stock ++++ 1.5 tsp lemon juice ++++ 2 Tbsp shallots, minced ++++ pinch garlic powder ++++ 2 tsp capers ++++ 3 oz tomatoes, sliced ++++ ¼ cup brown rice, optional++

Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Saint Augustine

August 27, 2025August 21, 2025 ~ me ~ Leave a comment

There is Saint Augustine, a city in Florida; there is the Saint Augustine of Canterbury, England; and there is Saint Augustine of Hippo. The latter lived in Algeria. son of a middle-class ethnically Berber family. Born in 354 CE, Augustine was a citizen of the Roman Empire, yet was not from Europe. As assimilated Romans, his family spoke only latin, and the Afro-Roman nature of Augustine’s life influenced his philosophy. His mother [Saint Monnica] was a fervent Christian, his father not so much. Augustine was given a good Classical education, even though his parents really couldn’t afford it. While a student in Carthage, Augustine took a mistress [his mother objected], to whom he was loyal for 14 years. He flirted with being a Manichaean, a Persian-African Christianity, later declared heretical [his mother objected]. In Carthage, Augustine became a teacher of rhetoric, but disliked his unruly students. He moved to Rome to set up a school, but disliked his students’ apathy. A move to Milan to teach was a turning point in his life. He met Saint Ambrose, was baptized into Christianity [his mother approved], put aside his mistress, and became engaged to a young heiress whom he never married. Augustine returned to Africa and was pressured to become first a priest, then Bishop of Hippo [now Annaba, Algeria]. In that role, the rising ecclesiastical star preached and debated against heretical sects, and in so doing, refined his philosophy. Only bishops delivered sermons, and Augustine is reputed to have spoken 6000-10000 of them in his lifetime. They were written down by a stenographer at the time, and 600 sermons survive. Augustine was a fluent author. In addition to his sermons, 300 letters, and 100 books [two most popular: Confessions, City of God] leave no doubt as to his ideas. Augustine was against slavery, thought women were here to procreate and help their husbands, and promoted the idea of original sin. His way of uniting Christian, Roman, and Greek/Platonic traditions made his ideas accessible to a wide range of believers. In later centuries, Augustine influenced Luther, Calvin, and many secular thinkers. He died of old age during the sack of Hippo by the Gothic tribe called Vandals. His shrine is in Pavia, Italy.

For the Feast of Augustine, August 28th, our meals reflect the culinary traditions of Berber lands of Algeria and Morocco.

Chlada Felfel [Algerian Salad]: 175 calories… 15 g fat… 2.5 g fiber… 8 g protein… 8 g carbs… 47.5 mg Calcium… NB: The food values given above are for the plated foods only, not the optional beverages. PB GF This Algerian favorite is often served as a side dish with lunch or dinner. But why not invite it to breakfast? While you are at it, invite a friend since this recipe serves 2 [two] persons. Coffee or tea would be appropriate for this meal, since both are popular in Northern Africa.

Serves 2, 1¼ c per breakfast
2½ oz/½ cup sweet pepper —— 3 oz/½ cup tomato, diced —— 2”/ ½ cup cucumber, diced——2 oz/½ c small onion —— 1 Tbsp fresh cilantro leaves—–3 anchovy fillets——6 cured black olives—–	Seed peppers and chop finely. Cut tomatoes into ½” dice. Dice or thinly slice cucumber. Slice onion thinly. Chop cilantro and anchocy fillets. Pit olives and cut in half or chop.
2 tsp olive oil——2 tsp vinegar——¼ teaspoon salt—–¼ teaspoon pepper—-	Place all ingredients in a salad bowl, then toss gently. Divide between bowls.
1 hard-boiled egg, chopped——	Distribute egg bits over top.

Moroccan Tuna: 278 calories… 1.4 g fat… 7 g fiber… 34 g protein… 20.4 g carbs… PB GF Morrocan spice blend can really add zest to a simple meal.

++ 4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few] ++++ Moroccan spices or ground cumin or mint +++ 1/3 cup white beans, rinsed and drained ++++ 1 slice preserved lemon OR 1 slice fresh lemon ++++ vegetable choices, choose ONE: 1/3 cup peas with mint OR ½ cup broccoli florets sprinkled with cumin OR 1/3 cup green beans sprinkled with cilantro ++++ 1.3 oz/½ clementine OR ++ 1.5 oz orange

Rub tuna generously on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400F oven. When the vegetable is cooked, drain and stir in the seasoning. Plate it all artistically.

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

melon cubes + Parmesan cheese	1.5 two-oz eggs
prosciutto + red onion pickle	celery + onion
plain Greek yogurt	green bell pepper
blackberries + Balsamic Vinegar	Tabasco sauce + Cajun seasoning
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

turkey breast + cooked brown rice	curry sauce + peas + cucumber
shallots + olive oil + lemon juice	carrot + Naan bread, 92-calorie
capers + tomatoes + white wine	cauliflower florets + tomato
chicken stock + garlic powder	cooked chicken/turkey meat
Sparkling water	Sparkling water

Ragweed

August 24, 2025August 19, 2025 ~ me ~ Leave a comment

Do you get itchy eyes and a runny nose from mid-August to October? Did you think it was ‘hay fever‘? Most likely, you are allergic to Ragweed, Ambrosia artemisiifolia. This innocuous-looking plant grows widely in North America. With its green leaves and its small green flowers, no one notices it, unless you are looking for it. If you do see a plant like the one shown at left, pull it out, especially if you can get it before it blooms. Along the roadsides, in sidewalk gardens, in public parks — yank it all up and leave it there to wither, put it in the trash, or feed it to your chickens. A small victory! Like all flowers, ragweed produces pollen — LOTS of pollen, and the wind-carried pollen causes the allergy. Around mid-August, the flowers are in peak production, when each plant can release about a billion grains of pollen before they are killed by frost. For centuries, people looked for a reason for their seasonal rhinitis, so they blamed plants that were visible at the same time. Hence, ‘hay fever’, since ragweed bloom coincided with the hay harvest. Or local prohibitions on Goldenrod plants, thinking that the showy flowers had to be the culprit. My introduction to a ragweed allergy came when I returned from a summer in Europe, landing in the US on August 15. Wham! Sneezing. Stuffed up nose. Itchy, painful eyes. Couldn’t put in my contact lenses for weeks. The eye doctor said the problem was due to ragweed. From that year on, every August the allergy returned, and no over-the-counter remedy made a difference. Believe me: I am on a crusade against ragweed! Professional allergists can help. I sure hope ragweed is not a problem for you. Even if it isn’t, do the rest of us a favor and minimize its growth in your area. Thank you.

Ragweed originated in the South-Western states of the United States. Oddly, people with respiratory problems used to go to those states to breathe the clean, healthy air! Our menus for today originated in New Mexico, but unlike Ambrosia artemisiifolia, the food is good for you.

Breakfast Burrito: 225 calories… 12 g fat… 3.5 g fiber… 12 g protein… 29 g carbs… 108 mg Calcium… NB: The food values shown are for the tortilla, egg filling, and the fruit, not for the optional coffee. PB GF– if tortillas are all corn Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest – right down to the mocha coffee — in a filling yet low-calorie meal.

++ one 6” corn tortilla, MUST be 65 calories per tortilla ++++ one 2-oz egg ++++ 1 oz roasted green chiles, available canned or in jars ++++1 Tbsp carne adovada — this is pork shoulder with hot spices. [Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.] ++++ Large pinch oregano, Mexican oregano if you can find it. ++++ 1 tsp cheddar cheese, finely grated ++++ 1 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla, then add the carne. Sprinkle cheese on top, and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple and hot beverage of your choice. To eat, roll it up and eat with your hands or use knife and fork. You choose.

Green Chili-Chicken Posole: 207 calories… 4 g fat… 4 g fiber… 17.5 b protein… 24 g carbs… 35 mg Calcium… PB GF Friend Cheryl shared this recipe out of the blue one day and it turned out to be a real winner. Despite the low calorie count, it is filling. Did I add, delicious?

Makes 3 cups = 3 Servings
6.4 oz chicken breast meat—½ tsp thyme—– salt + pepper	Shred or cube the chicken breast meat. Season with thyme, salt, & pepper, stir to combine and set aside.
2 tsp canola oil—–½ cup onion—-½ jalapeno, more if you wish—-1 clove garlic	Chop onion, pepper, and garlic. Heat oil over medium heat in saucepan. Add vegetables and cook ~ 4 mins, until soft. Cool a little bit.
6-7 oz New Mexico roasted green chilies—-½ tsp thyme	Scrape cooked vegetables into a food processor. Add green chilis + thyme. Process until smooth.
	Pour vegetables/chilis into saucepan. Cook, stirring, on med heat ~5 mins as sauce thickens.
1 cup chicken broth—-15 oz can of posole, drained	Add chicken and these to saucepan. Simmer until chicken is tender + cooked, ~10 mins.
Mexican oregano—–6 oz zucchini, sliced, cooked	Serve in bowls, topped with Mexican oregano. Plate zucchini, drizzled w/ some of the sauce

13 Tips for a Fasting Lifestyle

August 13, 2025August 12, 2025 ~ me ~ Leave a comment

Many people fear that they will not get through the day on only 600 calories. Friends of ours’ would scoff at our “Starvation Days”, and sometimes others will taunt us about what they can eat while we are depriving ourselves. But we are smug in the knowledge that the day after a Fast Day, we will be a pound lighter and looking good. It is true that for the first couple of weeks you will be checking the clock to see if it is time to eat. But stay hydrated [the brain often interprets thirst as hunger] and push through it. This is a marathon, not a sprint. You can do it!

1. Watch the video of Dr Mosley’s program Eat-Fast-Live which we saw originally on Public Broadcasting Service. This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop. Say the recipe calls for 4 oz chicken breast, so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need. It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley. This interview is an oldie, but a goodie. Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the above photo? It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only, presenting the coffee in a 1-cup pitcher.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t just cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock. After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. At that time, set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until noon. By 2 pm, I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid-to-late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation. I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1] If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you. 2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

13. Don’t Stop. This is a Lifestyle, not a Diet. Continue to incorporate 5:2 Fasting into your food planning — the weight will stay off and you will be healthier in the long run.

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

1 two-oz hard-boiled egg = US large	1 two-oz egg
dried Turkish fig	Bleu cheese
baby spinach leaves	leek + mushrooms
chèvre or Brie cheese	strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

butter + onion + potato	Martins whole wheat potato rolls
chicken stock + whole milk	roasted chicken breast meat
wild greens + part-skim ricotta	carrot sticks + cherry tomatoes
chorizo + Finn crisp	Corky’s BBQ Sauce or equivalent
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

Cardiff Giant

Lord Tennyson

Johann Strauss

Horsetail Fern

Passing: Grey Owl

Craig Claiborne

Hometown Heroine: Ancona

Saint Augustine

Ragweed

13 Tips for a Fasting Lifestyle

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