How to eat if you want to lose weight

Carol of the Bells

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Mykola Dmytrovych Leontovych wrote a piece of music in 1914, based on a Ukrainian folk song. He called it “The Little Swallow”, and the tune was sung in April, which was Ukraine’s New Year’s Day. Leontovych was a prolific composer who loved to put folk music into new settings for choral groups. In the song “Shchedryk“, a swallow flys into a house to sing about the bounty of the coming new year. In 1922, the year after Leontovych was murdered by an agent of the Soviet government, the Ukrainian National Chorus performed the song at Carnegie Hall in a fund-raising concert. Ukraine had recently gained its independence from the Soviet Union, and the Chorus was sent on tour to build goodwill for the new state and to raise much-needed revenue. The song was an instant success. Then Peter J. Wilhousky, a Ukrainian-American composer, put new words to the music in the 1930s. He called it “Carol of the Bells“, because the tune made him think of handbell music, and he made the words about Christmas. And then it really took off! Now people think that this is a traditional old Ukrainian Christmas carol, but that is not correct, as the original piece was never intended for Christmas. The first eight bars of notes are indeed from the folk song, but that isn’t about Christmas either. Despite all of this, it is a wonderful piece of choral music. If you love to hear it during the Christmas season, think of Ukraine and lobby your government to support the country in its fight for freedom.

Our meals are traditional foods from Ukraine.

Banush: 203 calories… 3 g fat… 2.5 g fiber… 7 g protein… 35 g carbs… 91.5 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. – PB GF – This porridge is popular in Ukraine, Romainia, and Georgia: anywhere sheep are raised and feta cheese is made. Tradition says that only the shepherds [menfolk] are permitted to perpare it… Fine. My menfolk can pitch in with the cooking anytime! Some of the ingredients in the original recipe are unavailable to most of us, so I substituted plain yogurt to get the sour flavor which is charactaristic. The pear could be swapped for apple, and if you wish, the fruit could be diced and added to the porrige as a garnish.

++ ¼ c polenta/ yellow cornmeal/ yellow grits ++++ ½ c water ++++ ¼ c plain yogurt ++++ garnish: ¼ oz feta cheese, diced ++++ ½ slice bacon, cooked and crumbled ++++ 1 oz pear or apple ++++  Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

Heat the water to near boiling and stir in the polenta. Cook slowly while stirring. After the water has been absorbed by the polenta [about 15 minutes?], add the yogurt and continue to stir until the mixture is stifer. Polenta should be cooked but the consistancy should not be too stiff. Pour into a bowl and top with the cheese and bacon. Serve with the pear.

Ukranian Omelette: 276 calories… 8.6 g fat… 6.5 g fiber… 23.4 g protein… 28.4 g carbs… 121 mg Calcium…  — PB —  This dinner is based on a popular breakfast of Ukraine. With the addition of a vegetable and cooked wheat berries [Ukraine produces 4% of the world’s wheat], this makes for a fine and filling dinner.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ ¼ cup cottage cheese, reduced fat ++++ 2 Tbsp sliced mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ 4 oz asparagus ++++ 1 oz wheat berries, cooked ++

8 hours before: Rinse the wheat berries and soak in water to cover.  40 minutes before: Drain the wheat berries and cook them in boiling, salted water. 15 minutes before: Put the asparagus on to cook. Warm the mushrooms in a small saute pan, add the cottage cheese then stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk the eggs and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until you run out of egg. Plate with the wheat berries and asparagus.

Who Dunit? Who Ate It? Chapter IX

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Dear Husband and I love to read ‘whodunits.’ Crime literature in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

David Silva authors a crime series centered in the art world. In Portrait of an Unknown Woman, the master-art-swindler Magdalena Navarro prepares a meal for the police officers who are interrogating her about her crime syndicate. Her Spanish Tortilla is also called a Spanish Omelette. Of course, international spy-master/art restorer Gabriel Allon always solves the art theft mystery with intelligence and a keen appreciation of good food.

Spanish Tortilla: 150 calories… 9 g fat… 1.5 g fiber… 10 g protein… 11.6 g carbs… 189 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. — PB GF —  In Spain, a ‘tortilla’ is a vegetable-potato-cheese and egg dish, usually cooked on the stove-top. This one is easier because it is baked.  HINT: Serves 2 [two]

½ clove garlic ++++ 1 oz/1 scallion ++++ ¼ cup/1 oz red bell pepper ++++ 1 oz potato [I used sweet potato for its higher nutrition], cut in a small dice ++++ one 2.5 oz egg = US extra large ++++ 25 ml/0.8 fl oz plain yogurt ++++ 2 tsp chives, chopped ++++ 1 oz grated Manchego or Cheddar cheese ++++ 2 oz watermelon ++++  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]

Put potatoes in a small saute pan with a little water and cook until not-quite soft. Add garlic, scallion, and bell pepper and continue to cook until bell pepper is soft, then drain. In a small bowl, combine egg, yogurt, chives, and cheese. Stir in the cooked vegetables and spread in a baking dish that has been spritzed with oil or non-stick spray. Bake at 350F, 15-18 minutes. Plate with fruit and you are ready for an energetic day.

In the Jack Reacher series, the retired Army officer of giant stature wanders around the country. Trouble usually finds him, and he solves a crime wherever he goes. Jack Reacher’s mother was French, so he speaks the languages fluently and enjoys French food. In large quantities. Sometimes his life takes him back to his mother’s nation. In Personal, Lee Childs’ hero tucks into a meal that includes a Croque Madame.

Croque Madame: 286 calories… 16.5 g fat… 4.4 g fiber… 17.5 g protein… 23 g carbs… 324 mg Calcium…  PB From Paris comes the ‘wife’ of one of the great sandwiches. The Croque Monsieur has been a mainstay of hungry college students on the Left Bank for generations. Add an egg and it becomes the more feminine [for some reason] and the more filling “Madame.” Our version is open-faced.

++1 slice 70-calorie whole-grain bread ++++ ½ oz sliced ham from the deli, 3% fat OR ½ oz sliced turkey ++++ ½ oz Gruyere cheese, grated ++++ 2 Tbsp Bechamel sauce, no cheese ++++ one 2-oz egg ++++ side salad ++

Spread 1 Tbsp of the sauce on the bread. Lay the ham/turkey on next and spread with béchamel. Top with the cheese. Fry the egg until it is just set. Transfer the egg from the pan to the top of the sandwich. Place the sandwich in the pan and cover with a lid. Cook the sandwich on medium to low heat as the cheese melts, the bread toasts, and the egg continues to cook. Prepare the side salad and plate it. Remove the sandwich from the pan and serve with the salad. Hum “La Vie en Rose” while you dine.

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

polenta + plain, fat free yogurt1.5 two-oz eggs  + sauerkraut
feta cheesecorned beef + matzo crackers
uncured baconpaprika + Worcestershire sauce
pear or applemayonnaise + catsup + hot sauce
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1.5 oz two-oz eggs + mushrooms4-oz bison burger
2%-fat cottage cheesemushrooms
asparagus + wheat berriescatsup, without corn syrup
chives/scallionsvegetables of your choice from list
Sparkling waterSparkling water

Night Sky: Pleiades

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

In the Northern Hemisphere and the near-equator Southern Hemisphere, the seasons are told in the stars. Unlike the circumpolar stars such as those in Ursa Major and Minor that are visible all year, the constellations of the lower celestial latitudes move in and out of view like actors walking on stage left, then exiting stage right. These are constel-lations that are visible only in certain seasons. One well-known set of stars is the Pleiades or Seven Sisters, part of the constellation Taurus. They rise above the horizon in the late Autumn, before the more noticeable Orion. These stars were first written about in China in 2350 BCE, and are mentioned in the Book of Job. In a Greek myth, Orion the Hunter was pursuing the sisters, so Zeus changed them into doves and they flew into the sky. In a myth of Indigenous Americans, they were seven little girls who were chased by bears. The girls stood on a rock and prayed to be saved. The rock grew into a mountain which the bears clawed at. The girls were transported into the sky, and the rock is known today as Devil’s Tower/Mateo Tipi. The Pleiades are an unusual set of stars because they seem to be covered by a gauzy veil — which today we know to be a nebula of gases. It is a loose group of stars that were all formed at the same time within a gas cloud. This is unusual since most constellations are made of stars of different ages and distances from Earth. The Pleiades are listed as Messier Object #45. The best time to view the famous Pleiades is in December.

Whether you are in Mexico [North America] or in France [Europe] or Asia, you can see the Pleiades if there isn’t any light pollution. Turn off the porch light and try looking for it in the southern sky: find Orion, then draw a line through the three stars of his ‘belt’ and keep going up and to the right until you reach the fuzzy-looking cluster that is the Pleiades. Then view it through binoculars to see the details.

Enchilada Bake: 140 calories 6 g fat 1.7 g fiber 15.3 g protein 12.5 g carbs [11 g Complex] 75 mg Calcium NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF Since we enjoy enchiladas for dinner, why not have the same flavors at breakfast?

1 two-oz egg ++++ 1 Tbsp crushed tomatoes, slightly drained ++++ ½ oz green chili pepper, minced ++++ 1 Tbsp plain, non-fat yogurt ++++ ¼ oz chicken breast, cooked and chopped ++++ 1/8 oz Monterey Jack or Cheddar ++++ ½ tsp cornmeal ++++ ¼ tsp oregano [Mexican, if you can find it] ++++ pinch chili roja [red pepper flakes] ++++ 2 oz apple OR applesauce ++++ 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 a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Mollusk Gratinees: 283 calories … 14.6 g fat… 2 g fiber… 31.6 g protein… 17.5 g carbs… 216 mg Calcium… PB GF -if using GF flour When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal.

Serves 1Spritz a ramekin with non-stick spray.
2 tsp flour ++++  4 T. mussel broth ++++  ½ tsp curry powderWhisk together over low heat until thickened.
3 oz cooked mussels ++++  2 shucked oysters Roughly chop the cooked, shell-less mollusks. Stir into thickened broth and pour into an oven-proof dish.
½ oz grated GruyereSprinkle over the mixture in the dish.
Bake at 350F for 10 minutes, until cheese melts.
3 oz green beansPlate with cooked beans.

Elements: Fluorine

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

There is a riddle that science teachers sometimes tell. “A student conducted a poll to assess science literacy. She asked 50 people this question: ‘There is a chemical found in every home that is so dangerous that if you breathe in one teaspoon, it can kill you. It is called dihydrogen monoxide. It is a component of acid rain, and it can burn skin in both the solid and gaseous form. Pre-cancerous tumors are composed largely of this chemical in liquid form. Should it be made illegal?’ All 50 people said yes it should be outlawed and that they would sign a petition to ban it.” The chemical, of course, was water, H2O, and all those facts about it are true. Yet we can use water safely in all its forms. Fluorine, number 9 on the Periodic Table, is a gaseous atom that has been in the news lately. This element is highly reactive, bonding with other elements easily. It has been used as a flux in metallurgy, and for etching glass. The benefits of tiny amounts of Fluorine were discovered in 1931, after a 30-year search to find out why residents of towns in Colorado, Idaho, and Arkansas had teeth that resisted tooth decay. Turned out, their drinking water had naturally high amounts of Fluorine. Too much Fluorine can cause fluorosis, a staining in the teeth of children. Scientists at the National Institute of Health thought that adding less than 1.0 part of Fluorine per one million parts of drinking water would reduce decay. In 1944, residents of Grand Rapids, Michigan became the field testers of that idea, by fluoridating their municipal drinking water. After 15 years, the results were undeniable: the study of 30,000 school children showed that the rate of tooth decay decreased by 60% !! Today, 73% of US communities add Fluorine  [0.7 mg/L] to their water, and stannous fluoride is an important ingredient in toothpaste. In larger amounts, Fluoride is not good for health, and guess what — drinking too much of any water can kill you. I’m a big fan of scientific evidence. Fluorine in the correct amounts is a safe addition to water and it is highly effective as a method to reduce tooth decay.

Fluorine in the water helps to strengthen teeth, and Calcium in your food can help. Both our breakfast and our dinner are high in Calcium. Eat these and you are one quarter of the way toward your Calcium goal for the day.

Bombadil’s Breakfast: ..205 calories…. 5 g fat… 2.5 g fiber… 10.5 g protein… 15 g carbs… 312 mg Calcium…  NB: the food values given are for the plated items only, and do not include the optional beverages. PB GF  When Tom Bombadil served his guests breakfast, it was plants, fruit and dairy of his own collection or production. The plants should be watercress [since his wife Goldberry was the River-Man’s daughter] and the fruit shall be Golden Berries [aka Peruvian Ground Cherries], again in a nod to his wife.

++ 2/3 oz Camembert cheese ++++ ½ cup watercress leaves or microgreens ++++ ½ cup plain yogurt ++++ 1 tsp honey ++++ 2 oz Golden Berries ++++ edible flowers [violets, chives, nastursium, et alia] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Warm the honey and stir it into the yogurt. Plate the items to your taste and enjoy a magical breakfast in The Old Forest. Wear a blue jacket and yellow hat.

Egg Curry: 299 calories… 12.6 g fat… 2 g fiber… 18.4 g protein… 27 g carbs… 205.6 mg Calcium…  PG GF  This Indian curry is delicious and so simple to prepare. Need I say more? The recipe is from Jacquline Herault’s Oriental Cooking the Fast Wok Way. HINT: This recipe serves two [2].

1 tsp oil +++ ½ c onion, chopped [2.25 oz] ++++1½ coins of fresh ginger, mincedHeat wok over medium. Add oil and count to 30. Add these, stir-fry 3 minutes until onions are golden. Turn heat to low.
1 Tbsp minced parsley++++ ½ tsp turmeric ++++ 1 tsp curry ++++ ¼ tsp garam masalaAdd ingredients off heat, then simmer uncovered 2 minutes. Stir occasionally. Add water if too dry.
1½ Roma/plum tomatoes, quarteredAdd these and some water, simmer 8 minutes.
4 fl oz / ½ c plain yogurt ++++ 1 oz weight = ¼ c mushrooms, choppedAdd, mix well, and simmer 10 minutes or less as sauce thickens.
2 hard-boiled eggs, peeled and slicedAdd, simmer 3 minutes
1 Tbsp lemon juice ++++ ¼ cup cooked brown rice/personAdd and stir to combine. Plate.
2 hard-boiled eggs, peeled and halvedNestle egg halves on top of the curry mixture.

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

1 two-oz egg = US large + apple or applesauce2.5-oz egg + garlic 
crushed tomatoes + chicken breast meatscallion + bell pepper, any color
plain, fat-free yogurt + Green chili pepperwhite or sweet potato + plain, fat-free yogurt
Monterey jack cheese + several pinches cornmealCheddar cheese + chives
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3 oz shelled mussels70-calorie whole-grain bread
2 oysters + curry powder3%-fat ham or turkey
mussel broth from cooking musselsBechamel sauce + 2-oz egg
flour + Gruyere cheese + green beansGruyere cheese + side salad
Sparkling waterSparkling water

Saint Herman

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Herman was a monk at Valaam Monastery in what was then Russia, on an island in Lake Lagoda. Herman was happy living a spiritual life there, but in 1793, Catherine the Great herself asked that Orthodox monks be sent to christianize Alaska. In the 1790s, Alaska was a colony lorded over by the Russian American Company, who exploited the area for the furs of seals and otters. After traveling for nine months, Herman and the others landed on Kodiak Island. Herman set up a mission and a school there, while the other monks went to different locations to spread the gospel. Herman was very popular and many local indigenous Aleut people were baptized. The monks were supposed to have been under the care of the Russian American Company, but their leader Alexander Baranov was harsh and haughty — more interested in his own profits. He worked the natives like serfs, demanding more and more furs, depleting the animal populations. To the monks, Baranov often withheld food that he was supposed to provide. Herman went head to head with the dictatorial man, defending the natives’ rights and taking the part of the animals, too. After 15 years, Herman wished to retire to the life of a hermit. He withdrew to Spruce Island, where he built a monastic cell for himself, and a chapel. But the faithful followed him there, so he built a guest house, school, and orphanage. Herman lived out his days on Spruce Island and he is buried there. The chapel built over St Herman’s grave is an Orthodox pilgrimage site, for right after he died, Herman was declared a saint of the Russian Orthodox Church.

Our meals are from Saint Herman’s beloved homeland. Perhaps Herman and the other monks foraged for mushrooms in Alaska, just as they would have in Russia. In their garden plot, cabbage would have been a staple crop and an essential ingredient for soup.

Mushroom Smitane Scramble: 147 calories… 7.5 g fat… 1.5 g fiber… 11.5 g protein… 9 g carbs… 67.4 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. – PB GF – A recipe from Craig Claiborne’s NYT International Cookbook inspired this breakfast of Russian flavors. 

++ 1½ 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 chopped scallion ++++ ½ oz mushrooms, chopped ++++ 1 Tbsp plain, fat-free yogurt ++++ big pinch paprika ++++ big pinch marjoram ++++ 1½ 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] ++

Spritz a non-stick saute pan with non-stick spray. Put the mushrooms and scallion into the pan over-medium-high heat and cook them until they begin to wilt. Whisk the eggs with the yogurt and seasonings, and pour into the pan. Scramble to your liking, plate with the pear, and pair with the beverage of choice.

Shchi – Russian Cabbage Soup: 263 calories… 5.5 g fat… 6 g fiber… 12 g protein… 52.6 g carbs… 68.6 mg Calcium… – PB GF- if using GF bread or omitting – This hearty soup can be made with beef and beef stock or with chicken stock or vegetable stock. For Russians, it is the taste of Rodina, the Mother Land. The soup’s name is pronounced ‘she.’  HINT: This recipe makes enough for four [4] servings. Recipe author Julia Frey says that this soup ‘will give you the energy you need in the dead of winter.’

4 one cup servings
½ an onion ++++  1 carrot ++++ 1 bay leaf +++++++++++3-4 whole peppercorns ++++a pinch of salt ++++1 L./4 c chicken stock
OR: 2 qts quality Brown Stock or Chicken Stock simmered 30 minutes with the above and strained.		Cut carrot in 3-4 pieces. Combine all of these and cook 1½ hrs. If using beef: add 1/3 pound stew beef and water. Then, remove beef with a slotted spoon and set aside. Strain broth through a fine sieve to clear it. Discard vegetables and spices. 
7 oz potatoPeel potato, cut in ½” chunks. In a soup pot, put broth, beef and potatoes and bring to a boil.
2.3 oz/ ¾ cup carrot ++++2.5 oz/ ½ cup onion +++++++1½ tsp butterShred carrot, chop the onion. Saute them with butter over low until tender and onions are translucent, ~10 mins.
3 oz/1 cup cabbage, chopped ++++ ¼ cup sauerkraut ++++ optional beef from making stockWhen stock boils, add cabbage and vegetables, [and beef if using] cook 5 mins and take off heat. Do not overcook the vegetables! 
2 Tbsp parsley +++ 1 tsp dill, dried +++ salt ++ pepperChop parsley. Add herbs, salt, and pepper to taste. 
2 tsp whipped cream cheese ++++1½ oz rye breadServe each bowl with a dollop of cream cheese.

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

1 two-oz egg = US largeCamembert cheese + honey
tomato + black olivewatercress or microgreens
2% cottage cheese + Parmesan cheeseedible flowers
broccoli + plum or cherries or strawberriesplain fat free yogurt + Golden Berries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

frozen spinach + tuna + peasonion + fresh ginger + parsley + turmeric
garlic + onioncurry powder + garam masala + plum tomatoes
anchovies + puff pastryplain, fat-free yogurt + mushrooms
Mediterranean Vegetables,hard-boiled eggs + lemon juice + brown rice
Sparkling waterSparkling water

Elizabeth I

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to nickidoeshair who is now Following.

Elizabeth Regina. Gloriana. The Virgin Queen. Good Queen Bess. When little Elizabeth Tudor was born to Anne Boleyn in 1533, she was never intended to be a reigning monarch. Her father, Henry VIII, desperately wanted a son to inherit his throne, so daughters need not apply. Eventually, a son was born who became King Edward VI at age nine. But he died young, and his will stipulated that his cousin Jane Grey should become queen. That was short-lived as Mary, Edward and Elizabeth’s older half-sister, positioned herself to be queen. When Mary died in 1558, Elizabeth came to the throne. She had been well educated and reigned ably for 44 years. Having seen how powerless wives could be — her mother was beheaded at her father’s order, and Mary’s mother had been divorced — Elizabeth never married. Besides, she said that she was married to England. She enjoyed being queen: the jewels, the palace intrigue, the parties and dancing. During her reign, the arts flourished: Shakespeare wrote plays, Spenser wrote poems, the lute and viol were played. Internationally, the Spanish invasion of England was curtailed by the loss of the Spanish Armada, and the protestant Church of England was firmly established. Stability at home lead to vigorous trade and the growth of a middle class. Elizabeth was famously vain, which is why her skin looks so pale in portraits. To hide her smallpox scars, she painted her skin with a white, lead-based makeup. To look younger, she put it on thicker as she aged. Her vanity may have caused the health problems of her older age. Elizabeth I is buried at Westminster Abbey.

In her youth, Elizabeth was not coddled — but your breakfast egg can be. The dinner is classic English cookery, just as Gloriana was a classic Renaissance queen.

Coddled Egg: 143 calories… 6 g fat… 2 g fiber … 9.5 g protein… 12.4 g carb… 71 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 – A really retro breakfast. So nice.

++ one 2-oz egg ++++ 1½ tsp grated Parmesan cheese ++++ seasonings to taste ++++ ½ slice 70-calorie whole-grain bread ++++ ¼ cup blueberries ++++ 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] ++

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1”. Spritz some cooking spray into an egg coddler. Break the egg into the coddler, and add cheese with salt/herbs to taste. Screw on the lid of the coddler and lower it into the water. Put the lid on the pot. Simmer 4.5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and plate with fruit. Pour your beverages of choice. You will feel coddled and cossetted when you treat yourself to this breakfast.

Pheasant Casserole: 250 calories… 9.5 g fat… 5.4 g fiber… 22.5 g protein… 21.6 g carbs… 86 mg Calcium… – PB –  This recipe is based on one from English Provincial Cooking by Elisabeth Ayrton and it dates back to the18th century. Whole partridges were stewed with onion, carrot, and cabbage for 2.5 hours and served on thick slices of bread. Well, this is a modified version and it is delicious. This uses left over cooked pheasant meat and works well. You could substitute cooked turkey or chicken – or partridge.

++ 2½ oz cabbage, sliced 1-1½” thick ++++ 1½ oz baby carrots, cut in half lengthwise ++++ ¼ oz onion, cut in rings ++++ 2 Tbsp chicken or pheasant gravy ++++ 2 oz pheasant meat, cooked and taken off the bone ++++ ½ Arnold Multi-Grain Sandwich Thin +++

Prepare the carrots, cabbage, and onion and steam them for 25 minutes until the carrots are tender. If the cabbage is not yet done, leave it in the steamer with the lid on but off the heat until needed. Warm the pheasant in the gravy + 2 tsp of the water from the steaming liquid. Warm the Arnold Thin in the toaster oven. Plate the bread. Spoon a tablespoon of gravy on top. Place the meat atop the bread. Stir the warm vegetables into the warm gravy and plate them. Put the raw onion rings on top and pour any remaining gravy over the meat.

Magritte

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

René Magritte was a Surrealist artist. That style of art bloomed in the inter-war period, in France. Magritte was born on November 21, 1898 in Belgium. His father was a tailor-turned-textile merchant, his mother was a former milliner. The family was prosperous and they encouraged young René’s interests by providing drawing lessons when he was 10 years old. Two years later, his mother drowned herself after several attempts at suicide. Magritte tried a lot of art styles before he found his favorite. Early on, René painted in the Impressionistic style, then he was pulled toward Cubism. He studied for two years at the Academie Royale des Beaux-Arts in Brussels, but left because he did not like the instruction. René painted female nudes in the style of Futurism, roses for a wallpaper manufacturer, and was a graphic artist for an advertising firm. In 1927, he showed his first exhibition of surreal paintings. It was such a critical failure that he moved with his wife to Paris, where he worked with Andre Breton, the founder of Surrealism. The Surrealists, in a reaction to the trauma of World War I, created art that challenged rational ideas. The dream-scape, sometimes nightmarish quality of the genre was influenced by the work of Sigmund Freud. After World War II, Magritte chose themes that were more playful and whimsical than his previous work. At the same time, René painted forgeries of the paintings of Cubists and also engaged in making false bank notes. His work was introduced to the US at an exhibit at the Museum of Modern Art [New York City] in 1965. I remember being bemused, delighted, and perplexed when I first saw his work. From then on, his paintings such as Son of Man and Golconda were spoofed and memed in tribute to our pondering of his art. René died in 1967. His paintings still fascinate me.

Our meals are Francophone and not at all surreal.

‘Pan Bagne’ ScrOmelette: 149 calories… 10 g fat… 1 g fiber… 11.4 g protein… 6 g carbs… 63 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious at breakfast.

++ 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. ++++ ½ black olive, pitted and chopped ++++ ½ Tbsp chevre cheese ++++ 1 Tbsp crushed tomatoes ++++ ½ Tbsp spinach, cooked and chopped ++++ ¼ tsp dried basil ++++ 1 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait  [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Beef & Asparagus Galettes: 302 calories… 9 g fat… 5 g fiber… 19 g protein… 31.5 g carbs… 56 mg Calcium… – PB – This is quick and easy – for left-over galettes, meat, vegetables.

++ 2 galettes** ++++ 2 oz lean beef, raw or cooked ++++ 3 oz asparagus ++++ 2 oz bell pepper ++++ 2 tsp oyster sauce ++++ 3 Tbsp chicken stock ++++ 2 tsp cornstarch ++

Slice the beef and pepper into thin strips. Cut the asparagus into 1” pieces. Spray a saute pan with non-stick spray and heat over medium. Add the beef and vegetables. Stir and cook for 2 minutes. Add the oyster sauce, stock, and 3 Tbsp water. Cover the pan and cook 2 minutes more. Cook longer if vegetables are still uncooked. Stir the cornstarch into 3 Tbsp water, then stir into the pan of hot ingredients. Cook and stir until thicker. Warm the galettes and spoon the filling over them. Fold and serve.

**BUCKWHEAT GALETTES:  1 batch makes 20 galettes, each using 3-4 Tbsp batter each one = 50 calories… 0.5 g fat… 1.4 g fiber… 2 g protein… 8.5 g carbs… 6 mg Calcium…  TIP: Keep some cooked galettes in the freezer for ‘instant’ use.

++ 1 cup unbleached flour ++++ ¾ cup buckwheat flour ++++ scant 2 cups water ++++ 2 eggs ++++ ½ tsp sea salt ++

Whisk the flours and the water until batter is smooth. Add the salt, then the eggs one at a time. Whisk vigorously. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen.  If using frozen batter, whisk it vigorously after it thaws, and add a bit of water. Heat an 8” cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan quickly in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the galette cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the galette and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked galette out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

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

1 two-oz egg = US large1.5 two-oz eggs 
Parmesan cheeseScallion + mushrooms
70-calorie whole-grain breadpear + plain, fat-free yogurt
blueberriespaprika + marjoram
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cooked pheasant meat + carrotschicken stock + potato + beef
cabbage + chicken or pheasant gravycabbage + carrot + onion + sauerkraut
onionbutter + dill weed + parsley
Arnold Multi-Grain Sandwich Thinwhipped cream cheese + dark rye bread
Sparkling waterSparkling water

Time Zones

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Claudia D’Arcadia who is now Following.

When people traveled on foot or by boat or by horse/coach, time did not matter much. When you set out, and traveled three hours, when you arrived it would be indeed three hours later at your destination. When the world became larger in 1492, people still traveled slowly. Timepieces were set at noon, which was defined as the moment when the sun was at its zenith. Everyone everywhere had a noon, but when it was noon in New York, it wasn’t noon in San Francisco — in fact, the sun was barely up. With the advent of faster travel, such as the railroad train, time and distance created a dilemma. Faster communication methods, such as the telegraph, exacerbated the problem. Setting a train schedule for a vast nation such as Canada was a conundrum. When a railroad engineer missed his own train, he realized that time had to be standardized. Sandford Fleming was the engineer, and he proposed four ‘time zones’ for Canada. All locations within a given zone would set their clocks to the same time. The width of a zone would be 15 degrees of the 360 degree circle of the Earth. That was arrived at by dividing 360 degrees by the 24 hours that it takes the Earth to revolve once. Fleming’s idea was adopted first by railroad lines in Canada and the US, and was implemented on November 18, 1883. Prior to that date, there were 144 different time regions in North America! A very large country like Russia has 11 time zones. Please note that this has nothing to do with Daylight Savings Time, which came later and is a silly idea. But it does explain why you have to reset your analog wrist watch when you drive across the border from Texas to New Mexico.

Our breakfast is from the Gulf Coast of the USA, which is 1 time zone West of my present location. Travel 12 time zones West from there, and you arrive in eastern China, home to our dinner.

Creole Bake: 137 calories… 6.5 g fat… 2 g fiber… 8.4 g protein 11.6 g carbs… 67.3 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.– PB GF – Creole flavors add zip to the morning eggs.

++ 1 two-oz egg ++++ 1 Tbsp tomato dice or puree ++++ 1.5 tsp onion, minced ++++ 1 Tbsp bell pepper, minced ++++ 1 Tbsp bacon, chopped and measured raw ++++ 1.5 tsp Cheddar cheese,finely grated ++++ Pinch file powder ++++ 1.5 tsp creole seasoning ++++ 2 oz pear or apple ++++  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 tomato, onion, bell pepper, and bacon in a small pan and cook until the bacon is mostly cooked. HINT: You could do this the night before. Spritz an oven-safe pan with non-stick spray and set the oven to 350 F. Whisk the egg and then stir in the cheese, vegetables, and seasonings. Pour into the prepared pan and bake for 12-15 minutes. Prepare your beverages of choice and slice the fruit.

Shrimp Egg Rolls:  238 calories… 3.5 g fat… 2.5 g fiber… 15.6 g protein… 29 g carbs… 46 mg Calcium…  – PB – I learned to make egg rolls when I worked for Jerry Willis at his first restaurant. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels.  HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.

++ 3 oz shrimp, fresh or frozen, shells removed ++++ 1 Tbsp oyster sauce ++++ 1 Tbsp soy sauce ++++ one slice of ginger, minced ++++ ½ garlic, sliced ++++ 2 oz carrot, sliced ++++ 1 oz onion, sliced ++++ 3 oz cabbage, sliced ++++ 4 six-inch egg roll wrappers ++++ 1 tsp canola oil ++++ 3 oz tomato slices ++++ duck sauce + hot sauce [wasabi or Sriracha] ++

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.] Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Booker T. Washington

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

Booker Taliaferro was born in 1856, in Virginia, USA. His mother was the enslaved cook of James  Burroughs, his father was an unknown White man. For nine years, Booker was enslaved and worked on the farm. After the end of the Civil War, Booker’s mother moved her four children to Malden, West Virginia to join her husband there. The boy worked: packing salt, mining coal, then as a house boy — all before he was 12. The woman who’s house boy he was taught him to read and to write. Then he went to a school for the formerly enslaved. There he took the surname ‘Washington’ — either after his step-father or for the 1st president. In 1872, Booker walked back to Virginia to apply at the Hampton Institute. In his three years there, he was an outstanding student and he became a supporter of Samuel Chapman Armstrong, the White man who founded the school. After teaching for a few years back in Malden and at Hampton, Washington was recommended by Armstrong to head a fledgling school for Blacks at Tuskegee, Alabama. On July 4. 1881, the school had 30 students and classes were held in a donated outbuilding [described as a shanty]. Within 20 years, Washington had built it into a well-respected training school with 1100 students and 80 faculty. The curriculum was based on ‘industrial’ topics: farming, and skilled trades that Washington believed were more important for economic stability than learning the liberal arts. Some people, seeing how far he had come in his own life, thought that Washington was slighting the academic potential of African-Americans. He was certainly a trail-blazer — he was invited to speak in 1895 at a big conference in Atlanta, where he appeared on stage with White speakers. In 1901, he dined at the White House with President Teddy Roosevelt, which shocked Southern society. Booker T. Washington wrote seven books, the most famous being Up From Slavery. He worked tirelessly to promote the Tuskegee Institute, now Tuskegee University, and to empower Blacks to improve their lives and their communities. Was he too accommodating to White expectations? By modern standards, yes — but he lived in a post-slavery world where no one quite knew how to raise up the formerly enslaved within the hostile environment of the former enslavers. He did a lot for his people until the day he died on November 14, 1915.

Our meals are taken from the Teacher’s Room menu at the Tuskegee Institute. Washington proposed the menu himself to showcase foods produced at the Institute by the students.

Breakfast with Booker T.: 181 calories… 7 g fat… 4 g fiber…12 g protein…20 g carbs… 41 mg Calcium.. — PB GF — if using GF bread — The menu specifies ‘fruit’, but not what type. Melons grow well in the South, so I chose them. The bread might have been corn-bread, but I substituted the easier to standardize whole-grain variety.

++ 2 oz sliced ham ++++ 1 slice/1 oz 70-calorie whole-grain bread ++++ 2 oz melon of any sort ++++ Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [75 calories] 

Warm the ham in a pan, if you wish, toast the bread, and plate with the fruit.

Dinner at Tuskegee: ..304 calories… 5.3 g fat… 6 g fiber… 36 g protein… 26 g carbs… 29 mg Calcium.. — PB GF– A simple yet nutritious meal from the menu at the Tuskegee Institute, consisting of products of the farm.

++4 oz roast beef ++++ 2 oz tomatoes ++++ 1/2 cup green [English] peas ++++ 2 oz sweet potato slices ++

Peel the sweet potatoes, and roast at 400F for 15-20 minutes. Cook the peas. Slice the beef and tomatoes, and plate along with the other vegetables. Good tasting and easy to prepare.

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

1 two-oz egg = US large + file powder1.5 two-oz eggs 
tomato, fresh or pureed + baconcooked spinach + black olive
onion + green sweet pepper + Cheddargoat cheese/chevre
Creole seasoning + apple or pearbasil + apple
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

shrimp, fresh or frozen + soy sauce + ginger2 buckwheat galettes: buckwheat flour, 2 eggs
oyster sauce + garlic + carrot + onionbeef, raw or cooked + red bell pepper
cabbage + 6-inch egg roll wrappers + tomatooyster sauce + chicken stock
canola oil + duck sauce + hot saucecornstarch/cornflour + asparagus
Sparkling waterSparkling water

Watercress

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

On right, watercress beds at New Arlesford, England.

Three millennia ago, the Persians ate watercress [Nasturtium officinale], and they liked it. They also knew that their soldiers were healthier when they at watercress often. Greeks and Romans ate it, as did American natives. Not only did they enjoy the flavor, but they ascribed medicinal properties to it: to cure blood disorders and scurvy, to sweetening bad breath. The plant is a member of the Cabbage Family and it has a spicy, tangy taste. It grows in slightly alkaline streams of slow-flowing, non-polluted water. In the 1500s, a German in Erfurt began to grow the plant commercially, rather than harvesting it from the wild. The idea spread to Holland, then to England in the 1800s. ‘Cress became very popular around 1865, when the watercress beds of New Arlesford [pronounced ‘Allsford’], England were linked by a new train line to London and the Midlands. This was a real boon after the local wool boom crashed around 1850. In the shallows of the River Itchen, watercress grew wild. Then cement ‘troughs’ were built for planting the herb, and water was pumped up from deep wells to irrigate the plants. Since the water is of consistent temperature, the ‘cress could grow year ’round. We were astonished at the volume of watercress that we could see as we walked the “English Camino” in October. The “Watercress Line” ran huge quantities of the fresh greens to London until it was replaced by a modern route. Today the train is run by volunteers as a 10-mile heritage train. Watercress is wildly healthy and easy to use in salads, in a stir-fry, and a simple garnish. No wonder it is found in cuisines from China to the Mediterranean to Canada.

Watercress at breakfast in New Arlesford.

Here is a simple, versatile sauce made from watercress, to use with eggs or on seafood. WATERCRESS SAUCE  Terrific for adding to eggs or as a sauce for fish.  TOTAL = ..143 calories… 5 g fat… 2.7 g fiber… 7 g protein… 20 g carbs… 297.5 mg Calcium.. 1 of 18 ‘ice cubes’ = ..8 calories… 0 g fat.. 0.1 g fiber… 0.4 g protein… 1.5 g carbs… 16.5 mg Ca.. ++ 8 oz [by weight, not volume] watercress, well rinsed and trimmed of tough stems +++ 1 medium-large onion [4 oz] +++ 1 tsp olive oil +++ 1 cup vegetable or meat stock ++ 

Put the onion in a food processor and run until completely chopped. Heat oil over medium heat and cook onions for 10 minutes until softened. Add watercress to processor, and process until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag in the freezer for future use. 

Watercress Bake: 139 calories… 6 g fat… 1 g fiber… 9 g protein… 6 g carbs… 90 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. —PB GF— Watercress is so versatile and so healthy. When you see it in the market, turn it into Watercress Sauce and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round.

++++ 1 two-oz egg ++++ 2 Tbsp [1 cube] Watercress Sauce, drained ++++ 1 Tbsp ricotta cheese ++++ 1/8 oz mushrooms ++++ 1 oz fresh peach ++++ ¼ oz fresh blackberries ++++ 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] ++++

The night before: thaw the watercress sauce in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the ‘cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Watercress Soup: ..157 calories… 5.4 g fat… 3 g fiber… 8.4 g protein… 22 g carbs… 63.5 mg Calcium… —PB GF– Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein or a hard-boiled egg. HINT: This recipe makes 5 cups of soup which serves 4-5 people.  

++ 2 tsp canola oil ++++ 4 oz [weight, not volume] watercress leaves and tender stems ++++ 1 cup celery, coarsely chopped ++++ 2 cups onion, coarsely diced ++++ 2 cloves garlic, peeled and crushed ++++ 2½ cups good stock – vegetable/chicken/beef ++++ ¾ tsp salt ++++ 10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks ++++ 2 oz [weight, not volume] sweet potato, peeled and cut in chunks ++++ Optional: 1 Tbsp chevre cheese – 40 calories/ 3 g fat/ 0 g fiber/ 2.5 g protein/ 0.5 g carbs/ 10 mg Calcium ++++  Optional: Caprese Salad – 46 calories/ 2 g fat/ 0.6 g fiber/ 4 g protein/ 2.6 g carbs/ 115.6 mg Calcium PB GF ½ oz mozzerella cheese, thinly sliced ++2 oz tomato, thinly sliced and sprinkled with salt++ fresh basil leaves++ There should be equal numbers of cheese slices as tomato. Arrange the cheese, tomato, and basil overlapping like shingles on the plate. ++++  Optional: hard-boiled egg  70 calories/ 4.8 g fat/ 0 g fiber/ 6 g protein/ 0.4 g carbs/ 28 mg Calcium PB GF Cut the egg lengthwise in quarters and nestle into the plated soup. Optional: 2 Finn Crisp crackers – 40 calories/ 0 g fat/ 3 g fiber/ 1 g protein/ 10 g carbs/ 0 mg Calcium PB GF

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and saute for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with immersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.