Raphael

March 27, 2024March 24, 2024 ~ 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.

Raffaello Santi was his name when he was born on March 28 in 1483. Since his father was court painter of the Duke of Urbino, the boy was surrounded by art and artists from his youth. His father died when Raffaello was 12, so the boy continued his apprenticeship in Perugino‘s atelier. At age 17, Raffaello had the status of Master Painter and the commissions flowed in: Trentino, Perugia, Siena. Four years in Florence saw him rubbing elbows with Michelangelo and da Vinci. Their styles rubbed off on him as Raphael honed his technique. At last, Pope Julius II invited the artist to join the work of decorating the Vatican. Much to Michelangelo’s annoyance, the charming, court-mannered young man was given the job of decorating the pope’s apartment [while the older artist was ‘stuck’ painting the Sistine Chapel]. Scholars say that the School of Athens in the papal apartments represents the epitome of High Renaissance art: graceful classical figures arranged masterfully in a grand yet realistic space. Raphael is also known for his madonnas: lovely, loving mothers with sweet faces who enjoy interacting with their babies. While in Rome, though engaged to a Cardinal’s niece, the artist fell madly in love with a baker’s daughter. Margareta Luti became his model, his lover, and his muse. She was not the cause of his untimely death at age 37, despite what Vasari said. More likely, Raphael died of malaria. When he died, the pope wept and Margareta Luti entered a convent.

Raphael’s paintings are illuminated by a gentle, over-all sunshine. Similar to stage-lighting, there are scarcely any shadows. Not so in Sicily, where strong light is everywhere, and people probably sit in the shade to eat the sort of foods that I offer today.

Sicilian Bake: 138 calories 8 g fat 1 g fiber 10 g protein 8.4 g carbs 88 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Lynn Rosetto Kasper tells of shepherds in Sicily spending the summer in the high meadows with their flocks. They make a salad, based on simple ingredients. That recipe informed the flavors of this breakfast.

1 two-ounce egg + half of a 3” diameter thin slice of salami + ½ clove garlic, minced 2 Tbsp sheep sorrel or arugula, coarsely chopped + 1 Tbsp ricotta cheese ½ Tbsp Parmegiano-Reggiano cheese or pecorino cheese, grated + 5 cherries 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]

Chop the salami and put it in a small, dry, non-stick skillet with the garlic. Cook, stirring, until salami is getting a little crispy. Take pan off heat and stir in the greens. Spritz an oven-safe dish with non-stick spray. Put the warmed ingredients into the prepared dish. Whisk the egg with the cheeses, plus salt and pepper to taste. Pour into the prepared dish, and bake at 350F. For 12-15 minutes. Plate with the cherries.

Pasta with Puttanesca Sauce: 265 calories 5.5 g fat 8 g fiber 10.4 g protein 42 g carbs 196 mg Calcium PB This rich sauce, along with the wholesome goodness of whole wheat pasta, makes for a delicious meal. And it is so simple. Don’t cut corners: you need the whole-grain pasta for the protein and fiber of the meal.

1½ oz whole wheat pasta + ½ cup puttenesca sauce** + 2 Tbsp Parmesan cheese + 2 oz green beans

Cook the pasta less time than the package directs, so it will be al dente [having a little white in the center when you bite into it]. Drain the pasta and add the sauce to the pan. The pasta will absorb the sauce while they both warm together. Plate with the beans and top with the cheese.

PUTTANESCA SAUCE**: makes 5 cups – freezes well PB GF 1 cup = 117 calories 3.6 g fat 5 g fiber 3.4 g protein 15 g carbs 125 mg Calcium 1 cup chopped onion + 1 cloves garlic + 2 tsp olive oil 5 cups whole tomatoes, canned 1 cup mushrooms + 2 anchovies + ½ cup canned black olives + 2 Tbsp capers Cook onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

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

1 two-oz egg = US large + cantaloupe	1.5 two-oz eggs + onion
2 cucumbers + mint leaves	sport pepper or pepperoncini
piment d’esplette or paprika	tomato + yellow mustard + apple
fromage blanc or plain Greek yogurt	celery seed + poppy seed
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

olive oil + 3 cloves garlic + lemon juice	ground lamb + pearled barley
white wine + 6 oz raw shrimp	carrot + turnip + onion
tzatziki + fennel seed OR fennel frond	parsnip + lamb broth
farro + large leaves romaine lettuce	butter + rosemary
Sparkling water	Sparkling water

The One Ring

March 24, 2024March 24, 2024 ~ me ~ Leave a comment

One Ring to rule them all, One Ring to find them. One Ring to bring them all, and in the darkness bind them In the Land of Mordor, where the Shadows lie.

In JRR Tolkien’s masterwork The Lord of the Rings, The One Ring was created by the evil wizard Sauron. He put much of his power into it, so that the Ring itself became evil. At the same time, he also forged 19 other rings which he gave to leaders of Elves, Dwarves, and Men. The One Ring controlled the others, unless the wearer of the ring had the fortitude to resist its power. Like much in Tolkien‘s work, the Ring is a metaphor. Is the Ring is a powerful idea that captures weak minds and draws them in to it? One thinks of Nazi ideology, or other demagogs who believe that their word transcends the Laws that have kept humanity safe and on an even keel. Is the Ring an addiction, which grows stronger as time goes by? The weak-minded character Gollum had become physically and psychologically dependent on the Ring, after having it in his possession for decades. Only death breaks its hold. Even the character Frodo, a simple, kindly Hobbit without a bad bone in his body, falls under the Ring’s spell and fears for his ability to be normal again. Is the Ring an obsession? That is a sort of desire that impels people to do things they should not. The entire trilogy is based on the quest to destroy the Ring, thus ending the power of evil in their world. In our world, we all need to be vigilant so that we can identify those forces that would bend our will to their’s. We must identify them and call them out before they can work their spell.

Today’s meals are drawn from the pages of The Hobbit and The Return of the King, by JRR Tolkien. The breakfast consists of the seedy scones that Bilbo Baggins fed to the hungry [greedy?] Dwarves when they came for tea; as well as apple and cheese, which characters in the Peter Jackson movies eat continually. The dinner is the meal that faithful Samwise prepares in Ithilien for Frodo.

Hobbiton Breakfast: 217 calories 6 g fat 3.4 g fiber 5.5 g protein 29.4 g carbs 60 mg Calcium NB: These values are for the plated foods only, and do not include the optional beverages. PB A simple-to-prepare and delicious combination of textures and flavors. For Halflings and Big People alike.

1 full-size or 2 half-size [from 3 Tbsp Scone ‘Mix’] Seedy Scones*** 3 oz apple ½ oz Camembert cheese Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

***Seedy Scones: This makes 2 cups of ‘Scone Mix’. 1 cup all-purpose flour 1 cup white whole wheat flour 3 Tbsp sugar 1 tsp baking soda 1.5 tsp cream of tartar mixed seeds + a pinch of salt 2 Tbsp unsalted butter buttermilk or sourmilk, as needed Combine the dry ingredients [except seeds] in a bowl. Cut in the butter until well incorporated.

Prepare the Scone Mix. Take out 3 Tbsp [1.6 oz] of the mix and stir in just enough buttermilk or sour milk [1½ Tbsp? 2 Tbsp?] to cause the dough to come together in a rough ball. TIP: store the remaining mix in the refrigerator in a glass jar with a lid. Ready to use when you wish. Knead briefly on a lightly floured surface. Pat out into one scone, or divide into 2 scones. Brush the surface with milk and scatter the seeds on top. Place in a buttered dish to bake. HINT: I did this the night before and left it on the counter to bake in the morning. Slice the apple and cheese. Bake the scone[s] at 400 F. for 7-10 minutes. Plate to please the eye. Serve with the beverage of your choice.

Ithilien Rabbit Stew: 286 calories 7 g fat 4 g fiber 24.5 g protein 30 g carbs 41 mg Calcium PB GF This foraged meal, originally cooked over a campfire in Ithilien, can be easily prepared in your kitchen. Purists will note that the dried fruit, a gift from Faramir, was given to the Hobbits later, but it adds a nice flavor note to the meal. I included the po-ta-toes that Samwise wished he had.

4 oz boneless rabbit meat, cut into bite-sized pieces 2 oz carrots, sliced or cubed 2 oz potatoes, cubed bay leaf + thyme + sage + lavender buds 2 dried apricots 1 piece dried pear [which is ½ of a pear]

Put the meat, vegetables, and herbs in a sauce pan and cover with water. Cover and simmer until all is cooked. Add salt and pepper to taste. Serve with the dried fruit on the side. Long live Frodo!

Slow Days: Aunt Kate’s Chocolate Cake

March 22, 2024April 7, 2024 ~ me ~ Leave a comment

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.

Now for the answers. Can you really eat ANYTHING you want on a Slow Day ? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

A look at my father-in-law’s family tree shows lots and lots of German names — husbands and wives alike. And then, in 1903, one of the German sisters married an Irish man! Kate Haggerty was cousin to Dear Husband’s grandfather, but she was known to all as “Aunt Kate”. She was apparently a great baker, because one of the family’s handed-down recipes is for “Aunt Kate’s Chocolate Cake.” A note says that she developed the recipe herself. It came to me via sister-in-law Bev, who sent me a trove of family kitchen lore. Oddly, Dear Husband did not remember eating said cake as a child. But then, his mother was not a baker. So I prepared this one year for his birthday and he was delighted.

The edges of this cake are iced with the filling mixture, since I had run out of glaze.

One 9” 4-layer cake	Two 9” cake pans, buttered and lined w/ parchment
½ c butter 1 cup sugar	Cream together
2 eggs	Whisk and add to creamed butter
2 squares = 2 ounces bittersweet chocolate	Melt and add to batter, stirring well.
1½ c flour ¾ tsp cream of tartar ¾ tsp baking soda	Sift together 3x to combine. NB: when making chocolate cake, I use white whole wheat flour for more nutritional value.
¾ c milk ½ tsp vanilla	Stir together. Add to batter alternately with difted dry ingredients.
	Divide between the two pans. Bake at 350F, 25 mins.
	Cool, take from pans, slice each layer into 2 layers along the equator.
	Spread 3 layers with filling, stack, cover with glaze*.

The original way to prepare the cake is to bake two layers, and split them to make four layers. For the two of us, or even for a small group of six, I prepare one layer, split it, fill it, and glaze it. Either way, it is a very good cake!

*Chocolate Filling
½ # sweet butter, room temp 1½ c confectioner’s sugar	Cream together.
2 squares bitter chocolate ½ tsp vanilla	Melt chocolate, cool a bit, add to butter-sugar along with vanilla.
	Divide equally among 3 of the 4 layers, and spread it evenly.

**Chocolate Glaze
2 T butter 1 square bitter chocolate 3 squares semi-sweet chocolate 1 tsp vanilla	Melt together over low heat to form a very thin glaze. Put filled cake layers on a cooling rack over a rimmed baking sheet. Pour warm glaze over the cake, letting it drizzle down the edges.

Pocahontas

March 20, 2024March 19, 2024 ~ me ~ Leave a comment

Amonute was born around 1596, in the Tidewater Region of Virginia near the Chesapeake Bay. Her father was Wahunsenaca the head chief of the Powhatan Tribe, and her mother was his favorite wife. The little girl was nicknamed ‘Pocahontas’ because it meant ‘the lively one.’ She grew up learning the ways of her people, preparing to take her place in their society. That all ended in 1607, when the English landed and built a fort called Jamestown. The settlers had no clue how to survive in the Americas, so the Powhatans gave them food. Pocahontas would go to the fort as a child to help hand out the provisions, thus the English knew who she was. She has become famous for ‘saving the life of Captain John Smith’. By his account, Pocahontas prevented her father’s men from killing Smith. Most likely the child was not even present at that occasion, but the story endures. The Powhatans liked Smith, and the natives continued to help with food donations, until their own supplies ran low. The angry English demanded food and violence ensued. Meanwhile, Pocahontas married Kocoum, of the Patawomeck tribe, and had a son. Hoping to squeeze more food from the Natives, some English kidnapped Pocahontas. For four years, she lived with the English, learning their language, adopting Christianity, taking the name ‘Rebecca’ and falling in love with John Rolfe. [Divorce was a simple option for women in the Powhatan Tribes.] They were married with her father’s representative in attendance. John Rolfe wanted to return home, so he, Rebecca, their child, and several other tribal members sailed for England in 1616. Dressed as a European lady, Pocahontas was paraded about the country, attending balls and meeting King James I. Message: “Look how successful we are at turning savages into White People!” For a while, the Rolfes stayed at Brentford where Rebecca had a testy reunion with John Smith. Was she happy in England? Some reports say no. At any rate, she was not like Joseph Brant, the indigenous man who embraced English ways a century later. In 1617, on board a ship bound for America, Pocahontas fell very ill [pneumonia? dysentery? misery?] and died on March 21 at age 21. She was buried at Gravesend. So many wealthy Virginians over the years claimed that they were Pocahontas’ descendants, that the “Pocahontas clause” was added to the bigoted Racial Integrity Act of 1924, which otherwise would have forbidden those with Indian blood to marry Whites.

Pocahantus’ Breakfast: 160 calories 2.5 g fat 2 g fiber 4 g protein 30 g carbs 20.4 mg Calcium PB GF Native Americans grew and ate corn, and they consumed it in many different ways: roasted on the ear, popped over the fire, in stews, and as a mush. Cornmeal mush is much like the polenta of Italy, so we will prepare cornmeal polenta-style, and eat it Native-style, with maple syrup and berries. Dear Husband pronounced this to be “Delicious!”

2 oz sliced polenta @ 43 calories** 1/3 cup blueberries, fresh or frozen 1 T. maple syrup 1 chicken breakfast sausage @ 40 calories 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]

Combine syrup and berries in a small dish and microwave until warm but not too hot. Heat a small saute pan and spritz with cooking spray. When hot, add the sausage and the piece of polenta. Cook polenta on both sides until it is heated and beginning to get brown spots. Plate polenta and sausage. Pour berry syrup over polenta and serve with a beverage of choice. If you let it sit a few minutes, the polenta will soak up the fruity syrup — Yum!

**POLENTA: recipe from Bob’s Red Mill makes 12 slices, 2.25 x 3 x 0.3” in size, each slice ~3.7 oz 2 oz = 43 calories 0.2 g fat 1 g fiber 1 g protein 9 g carbs 0 Calcium 1 cup dry polenta + 3 c water or vegetable stock + 1 tsp salt + olive oil Bring salted water/stock to a boil in a 2-qt saucepan. Add polenta, a few tablespoons at a time, stirring after each addition. Once all the polenta is in the water, turn down the heat to its lowest [I used the smallest burner on its lowest setting] and cook for 30 minutes. Stir often: to prevent lumps, to scrape down the sides, and to keep it from sticking to the bottom. Unlike risotto, it does not need constant stirring. After 30 minutes, the polenta will be very thick – the spoon should stand up by itself. Then cook 2-3 minutes more. Brush a very thin layer of oil on a 9×13” baking pan, and turn the polenta into it. Nudge batter into the corners and smooth out the top. Let it cool as the polenta solidifies. Before serving, cut into 12 squares. Heat a non-stick skillet and spray with cooking spray. Cook the polenta portions until they begin to take on a little color and are heated through. Individually wrap pieces and freeze cooked or uncooked, until needed.

Game Pie: 293 calories 8 g fat 4 g fiber 37 g protein 14 g carbs 62 mg Calcium PB GF – if using a GF bread or omitting the bread This is a real treat. Various game meats can be found at some markets or online. We had these bits and bobs in the freezer, remaining from previous meals.

1½ oz quail or pheasant ½ oz rabbit liver 1 oz wild boar loin meat ½ tsp Dijon mustard ½ oz cranberries 2 Tbsp rich broth, any sort 1 oz egg = 1/2 of US Large egg	Put quail, liver, boar, mustard, cranberries, broth, and egg in the food processor and chop briefly. Add water if it is dry.
1½ oz turkey, cubed ½ oz onion, minced ½ oz peas pepper + salt + mace	Remove to a bowl and add these. Pat into an oven-safe dish that has been spritzed with non-stick spray.
¼ Arnold Multi-grain Sandwich-thin [½ of one slice]	Nestle the sandwich-thin on top and bake at 350 F for 20-25 minutes.
1 oz carrot coins grainy mustard	Serve with the cooked carrots and a bit of mustard.

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

Seedy Scones: butter, flour, sugar…	1 two-oz egg + salami
+ baking soda, white whole wheat flour…	garlic + sheep sorrel or arugula
+ cream of tartar, mixed seeds, salt	Pecorino cheese + reduced-fat ricotta
apple + Camembert cheese	cherries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

rabbit meat + carrot	Puttanesca sauce
potato + dried apricot	Whole wheat pasta, any shape
dried pear or dried apple	Parmesan cheese
Thyme, bay, sage, lavender	green beans
Sparkling water	Sparkling water

Mary Tudor

March 17, 2024March 13, 2024 ~ me ~ Leave a comment

Through most of recorded time, women have had little say about how their lives would unfold. If you were a woman of noble birth, even less so. If you were a princess, you were a mere pawn in the power struggles of nations. Such was the story of Mary Rose Tudor, daughter of King Henry VII of England. How did a princess live? At age six, she had her own household staff — several noblewomen to tend to her needs, a doctor, a teacher — and a yearly income from the Crown. Mary was taught latin, French, music, dancing, and embroidery. When she was seven, her mother died; her father died when she was 13. At age 11, she was engaged to marry Charles of Spain who was four years younger than she. In the meantime, her dear brother became King Henry VIII, happy to have a pretty, nubile sister to trade for political gain. In 1514, the Chess Game of State dictated that she marry the widowed Louis XII of France. He was 52 years old, gouty and ‘poxy’, and the lively teenaged Mary [‘the most beautiful princess in Europe’] rebelled at the idea. She sulked and cried, but to no avail: Mary became Queen Consort of France. King Henry had made a deal with his sister: be a good sport and marry Louis now, then when he dies, you can marry whom you wish. That sounded good, since Mary was already enamored of her brother’s good friend Charles Brandon. King Louis died after three months of wedded ‘bliss’. When Charles Brandon arrived as part of the entourage to escort Mary back home, Mary proposed to him and they secretly married in Paris. King Henry was wild with rage. He was very fond of his sister, but to marry a commoner and without his permission — that was going too far, and they would pay! And they pay did: over several years, Mary and Brandon paid a total of £7,200,000 in cash and jewels to the Royal Exchequer for the privilege of being married and living in peace. They retired to Suffolk and lived quietly, having four children of whom two survived to adulthood. The flagship of Henry VIII’s navy was the Mary Rose, which sank in the Solent in 1545 and was raised in 1982. Was the ship named for his favorite sister? Perhaps.

Our meals for Mary Tudor’s birthday, March 18, 1495, are from France. Firstly, because her first husband was the French king. Secondly, because after she and her second husband married, they stayed in France for a while until they had made nice with Mary’s angry brother, Henry VIII.

Breton/Norman Bread Pudding: 204 calories 8 g fat 1.5 g fiber 11.6 g protein 14 g carbs 124 mg Calcium PB GF– if using GF bread. This dish was invented to clear out the fridge when leaving a rental cottage in Brittany. We repeated it when departing Normandy. It works well anywhere, even at home.

¾ fluid oz milk ½ slice = ½ oz whole-grain bread 1 two-oz egg 1 oz tomato 1 oz cooked fish OR ¾ oz cooked chicken ¼ oz cheese 2 oz strawberries OR 1.5 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Cube or dice the bread and tomato. Flake the fish and grate the cheese. Stir together everything, except the strawberries. The mixture should be moist throughout, but not soupy. Heat a saute pan and spray with non-stick cooking spray. Turn the bread pudding into the pan. Pat and nudge it into a large, flat patty. Cook until brown on one side, then turn it over. [Alternatively, bake it in an oven-proof dish for 18 minutes.] When done, it should be set and cooked all the way through and browned on both sides. Plate with the berries and reminice about the vacation you just enjoyed.

Fish with Polenta and Mediterranean Vegetables: 229 calories 6 g fat 3 g fiber 26.5 g protein 16 g carbs 180 mg Calcium PB GF Awfully good and easy, too. HINT: serves two people.

1 cup Mediterranean Vegetables* 2 slices polenta** each 3.5×3.5” 8 oz fish: cod- tilapia-perch 1.5 oz mushrooms 3 Tbsp Parmesan, grated ½ tsp olive oil hot pepper flakes herbes de Provence garlic powder

Thaw or prepare the vegetables*. Thaw or prepare the polenta**. Saute the fish in oil, cooking both sides. When you flip fish over to cook the other side, add squares of polenta to the pan to heat. Heat Mediter-rinean Vegetables, adding the mushrooms, herbes de Provence, and garlic powder. Plate polenta, top with vegetables, and nestle the fish into place. Top each portion with grated cheese.

*MEDITERRANEAN VEGETABLES: makes 3+ cups PB GF 2 cups eggplant, peeled & cubed OR 1½ cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1.5 tsp oregano Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, if using. Use whatever amount you wish for this meal and freeze the remainder in ½-cup or 1-cup portions.

**POLENTA: 12 slices recipe from Bob’s Red Mill PB 1 cup dry polenta 3 c water or vegetable stock 1 tsp salt Bring salted water/stock to a boil in a 2-qt saucepan. Add polenta, a few table-spoons at a time, stirring after each addition. Once all polenta is in, turn down heat to its lowest [I used the smallest burner on its lowest setting] and cook 30 mins. Stir often: to prevent lumps, to scrape down the sides, and to keep it from sticking to the bottom. Unlike risotto, it does not need constant stirring. After 30 minutes, the polenta will be very thick – the spoon should stand up by itself. Then cook 2-3 minutes more. Brush a very thin layer of oil on a 9×13” baking pan, and turn the polenta into it. Nudge batter into the corners and smooth out the top. Let it cool as the polenta solidifies. Before serving, cut into 12 squares. Heat a non-stick skillet and spray with cooking spray. Cook the polenta portions until they begin to take on a little color and are heated through. Individually wrap pieces and freeze cooked or uncooked, until needed.

Hometown Heroine: Mount Tabor

March 13, 2024March 11, 2024 ~ me ~ Leave a comment

Deborah and her husband Lapidoth lived in the Levant in the early 1100s BCE. At that time, there was no Kingdom of Israel, only 12 tribes following their flocks across the Promised Land. They worshipped their god Yahweh in a windowless tent which housed the Ark of the Covenant containing the 10 Commandments. The space was lighted by a golden menorah fueled by olive oil, and Deborah was the tender of the menorah. Because she was a wise woman and a prophet, people came to her with their problems as she sat under a date-palm tree. Their individual problems were small com-pared to those of the tribes of Israel. For 20 years, the Israelites had been under the rule of King Jabin of Hazor. This was said to be a punishment for not having followed Yahweh’s ways. Jabin and his Canaanites resented the incoming Children of Israel, and they subjugated the Israelites by superior force and weaponry. No one dared stand up to them. One day, Deborah called the warrior Barak to her. She revealed that the Lord wanted him to take 10,000 men to Mount Tabor to fight the Canaanites. He said he would go only if Deborah went with him into the fight. She agreed, but teased him with the thought that history would name a woman as the victor of the engagement. Barak was fine with that, so their army made camp on the mountain. When the Canaanites found out, they took their 900 iron chariots, their heavy horses, and their army to the Kishon River valley at the mountain’s base. As Deborah foresaw, it rained heavily that night. When the Israelites stormed down the hillside the next morning, the enemy chariots were mired in mud. The river overflowed, drowning many soldiers and horses. The Canaanites who were left were struck down by the Israelites. Deborah’s army had won! In Judges 5, we find one of the earliest writings in the Bible, The Song of Deborah, said to have been written by the victor herself. Deborah was declared to be a rescuer [that is to say a ‘judge’] of Israel, and peace reigned for 40 years. We could use some peace in our time, and in our children’s time as well.

Our breakfast is made from ingredients typical of the Levant [the land where the sun rises]: hummus, olive, dates [for Deborah’s date-palm], local vegetables. The dinner similar to our’s might have appeared on the Kosher table for Deborah and her family.

Levantine ScrOmelette: 142 calories 8 g fat 1 g fiber 10 g protein 5 g carbs 50.5 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF These fine ingredients yield a flavorful result. The sun rising in the East will smile on you.

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. 1 Tbsp Mediterranian vegetables, chopped 1.5 tsp hummus** 1 black olive, minced 2 deglet noor dates Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs, then stir in the hummus and vegetables. Pour into a saute pan which has been spritzed with non-stick spray and scramble to your taste or prepare as an omelette. Pour the optional beverages and plate with the fruit.

**HUMMUS: makes 2 cups Recipe from Mollie Katzen’s Moosewood Cookbook. 1 can [15-oz] chickpeas, drained + rinsed 4 cloves garlic, smashed 1½ tsp salt 4 tsp lemon juice 5 T tahini black pepper + cayenne ¼ c chopped scallions/onions Put everything in the food processor and whizz until smooth. Taste for seasonings. Freezes well. Variation: Add a few slices of cooked beet to obtain an amazing pink color.

Apricot-Glazed Lemon Chicken: 262 calories 2 g fat 3.4 g fiber 28 g protein 33 g carbs 56.5 mg Calcium PB GF Lightly sweet, slightly sour. This chicken is very easy to prepare and it is delicious. You will want to eat this often. The recipe comes from the Great Hadassah Wizo Cookbook, via Omgyummy.com. So you know that then I modified it….

4 oz boneless, skinless chicken breast 1.5 tsp apricot preserves/jam ½ tsp chopped lemon zest 1 tsp fresh lemon juice 1 tsp Dijon mustard 1 or 2 slices of lemon ½ cup delicata squash, cubed 3 oz sweet potatoes garlic powder paprika pepper + salt

Take one boneless chicken breast and place it on a cutting board. Put one hand flat on top of it and cut through the meat parallel to the cutting board. This should give you two equal pieces of breast meat, each 3-4 ounces. [If serving one person, save one of the fillets for another meal.] Whisk the jam, mustard, lemon juice, and zest. If the jam is too solid, warm it gently so it will combine with the other ingredients. Spray a baking pan or pie plate with olive oil and put in the chicken. Pour the sauce over it and place the lemon slices on top. Cut the delicata squash, skin and all, and put into an oven-proof dish, such as a pie plate. Cut the sweet potato into skinny French Fries, toss them with garlic powder, paprika, and pepper, and add them to the pie plate. Spray liberally with non-stick oil or olive oil. Put the chicken and the vegetables into a 400 F oven for 10 minutes. Remove the vegetables and salt them. Return to oven, raise the temperature to 425 F and continue cooking for 10 more minutes. Happy eating awaits.

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

1 two-oz egg = US large	polenta
whole-grain bread + milk	blueberries, fresh or frozen, unsweetened
tomato + strawberries	maple syrup
cooked fish or chicken + cheese
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Mediterranean Vegetables + polenta	small amount quail or pheasant meat + rabbit liver
herbes de provence + mushrooms	Dijon mustard + peas + fresh cranberries
Cod-tilapia-perch + Parmesan cheese	rich broth + egg + turkey meat + onion + mace
olive oil + pepper flakes + garlic powder	carrot + wild boar meat + Arnold sandwich-thin
Sparkling water	Sparkling water

Thayendanegea, aka: Joseph Brant

March 10, 2024March 6, 2024 ~ me ~ Leave a comment

Stuart, Gilbert; Thayendanegea (Joseph Brant, c.1743-1807); British Museum. Brant wore native garb for the portrait, but preferred English clothes for daily life.

While on a hunting trip to the Ohio Nations [modern-day State of Ohio, USA], a Mohawk couple gave birth to a son whom they named Thayendanegea [in Mohawk: ‘He places two bets together’]. The father died soon afterward and the mother, with her new-born and a young daughter, made her way back to the British Colony of New York to her family. There she married a man who was half-Mohawk and half-Dutch, who’s name was Brant. Young Thayendanegea was raised Christian [with the name Joseph] in the Mohawk community where his mother had a lucrative ginseng business. Through that, she met the Englishmen William Johnson who married her daughter and chose her son to enroll in an “Indian School” in Connecticut that was the pre-cursor to Dartmouth College. Joseph excelled at math and languages. He adopted ‘English ways’ — in his dress, language, lifestyle, and political leanings. At that time, American Colonists were making noises about revolution. In Joseph’s way of thinking, the British had treaties with the Indigenous People but the Americans could not be trusted. He feared that the Americans would take as much land as they could from the Natives, so Brant sided with the British during the Revolution. Brant went often to London to negotiate for his people’s right to land. He was very popular socially: think of it, my dear — a wild Indian who dresses like us and speaks English! Back home, he fought for the British, commanding Brant’s Volunteers, made up of both Natives and Loyalists. The Loyalists lost, and Brant was proved wrong: the British ceded all the land East of the Mississippi to the Americans — despite a prior treaty with the Six Nations to give them land rights there. So Brant negotiated with the Americans to name lands reserved for the Indigenous People. When that failed, he took his followers to Canada, where he settled on lands given to him near Ontario. He died there in 1807. Was Thayendanegea a defender of his people? Was Joseph Brant a man who lost touch with his cultural heritage and became a White Man? He probably saw elements of English life that he liked and adopted, figuring that the way to change the system was from within. Unfortunately for Joseph Brant, it did not work.

Our breakfast contains elements of Indigenous farming that Thayendanegea would have known. Our dinner is a very English dish, the sort that Brant would have enjoyed.

Summer Vegetable Bake: 129 calories 6 g fat 2.4 g fiber 8 g protein 11 g carbs 33 mg Calcium NB: The food values given above are for the egg-bake and fruit only, not the optional hot beverage. PB GF Corn, beans, and tomatoes are native American foods and they find themselves to be right at home in this breakfast.

1 two-oz egg ¼ cup corn-black bean-tomato salad pinch of chili pepper 2 oz melon 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]

Whisk the egg with the chili pepper. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray and put the corn salad into it. Pour the egg on top and bake for 12-15 minutes. Plate with the melon for a taste of Meso-America.

Marish Mushroom Casserole: 299 calories 9 g fat 6 g fiber 24 g protein 41 g carbs 165.6 mg Calcium PB If you are a mushroom lover, this meal will make you happy. Vaguely inspired by a recipe from Theodora FitzGibbon’s A Taste of England , it contains some very English flavors: mushrooms, mustard, bacon, and Worcestershire in a Yorkshire Pudding batter. HINT: This recipe is enough to serve two [2] diners.

BATTER: 1 egg + ½ cup all-purpose flour ½ cup white whole wheat flour ½ cup skimmed milk + 1 tsp baking powder	Whisk together and let the batter sit for 30+ minutes. You will need 2/3 cup for this recipe. Bake the remainder tomorrow like Yorkshire Pudding.
3 slices uncured bacon @ 30 calories/slice	Chop bacon and cook until almost done
8 oz mushrooms, several varieties, if possible 1 clove garlic one scallion, sliced	Chop mushrooms, slice the garlic and scallion. Cook in the bacon until softend and most of the liquid has evaporated. Take off heat.
2 T Worcestershire sauce 2 Tbsp white whole wheat flour 1 oz egg [that’s ½ of one US Large egg] 3 Tbsp Parmesan cheese, grated	Stir Worcestershire and flour to combine. Then add the egg and cheeese, an stir.Combine in the pan with the mushroom mixture.
2/3 cup batter	Pour into an oven-safe dish which has been spritzed with non-stick spray. Smooth out the top of the mixture. Pour the batter on top.
	Bake at 425 until batter is cooked.
½ tsp prepared mustard 1½ oz green beans	Serve with green beans and mustard.

Maud Lewis

March 6, 2024February 29, 2024 ~ me ~ Leave a comment

The artwork of Maud Lewis has been gaining renown over the decades since her death in 1970. It is folk art, similar in style to that of Grandma Moses in the US, painted on pieces of wood or metal showing country scenes in vivid colors with no shading or shadows. But Maud’s life had many shadows. She was born on March 7, 1903, in South Ohio, Nova Scotia, Canada. Her father was a harness-maker. Maud developed juvenile rheumatoid arthritis as a young child, which stunted her growth and deformed her hands and feet. After completing third grade, Maud stayed home with her mother who taught her to paint Christmas cards in watercolors. When she was 25, a liaison with a Mr. Allen resulted in a baby named Catherine. Allen abandoned Maud, the child was given up for adoption and never discussed again. After her parents’ deaths, Maud went to Digby to live with an aunt. There she took a job as housekeeper for Everett Lewis who worked selling fish door to door. They married and lived in his tiny two-room house in Marshalltown. Initially, Maud painted greeting cards and sold them along with the fish to her husband’s customers. Then she began to paint their house: the interior walls, stair risers, doors, furniture — every surface is painted in bright colors and cheery themes. Everett encouraged her to paint pictures by obtaining wood for her ‘canvases’ and buying her a set of oil paints. As she became more infirm, Everett kept house while his wife painted. Maud depicted country scenes from her childhood and sold them out the front door. People began to drive out to Marshalltown to buy her paintings for $2-3.00. Why did she paint? Was it for the money? Not really. The income helped, but Maud loved color and surrounded herself with pretty pictures for the sheer fun of it. She died of pneumonia after a fall broke her hip. Her Painted House was eventually moved inside the Art Gallery of Nova Scotia in Halifax. Today, Maud’s little paintings are now worth thousands of dollars.

Maud was from Nova Scotia, one of the Maritime Provinces of Canada. Our breakfast has many flavors of the region and our dinner is based on the late-night fast food from Halifax which now can be found from coast to coast [and maybe even to the other coast].

Maritime ScrOmelette: 161 calories 8.5 g fat 1 g fiber 15 g protein 5 g carbs 84.4 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.

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 ¼ oz salt cod 1 Tbsp mashed potato OR 1.5 tsp instant potato flakes + 1 Tbsp water 1/8 oz Cheddar cheese, grated ½ tsp herb savory 1 oz strawberries or melon 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]

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut the fish into small pieces. [Combine the potato flakes with 1 Tbsp water and let sit to reconstitute.] In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper. Cook as long as you prefer. Prepare the beverages and plate the fruit. Listen to some good Maritime fiddle music.

Donair: 297 calories 15.5 g fat 2.5 g fiber 19 g protein 18.5 g carbs 96 mg Calcium PB The original Halifax Donair is based on a lamb gyro sandwich, so here it goes back to its roots. You can prepare the bread dough in advance and cook it in advance, or cook it same day you serve donair.

2.4 oz gozleme bread** 3 oz ground lamb 1 oz tomatoes, diced 2 Tbsp raw onion, chopped 2 Tbsp ‘donair sauce’+ carrot sticks cucumber slices

+’Donair Sauce‘ makes ~ 2 Tbsp, enough for one serving 2 Tbsp non-fat vanilla yogurt 2 tsp cider vinegar 2 tsp garlic powder Stir everything together and put in a side dish for serving. **Gozleme Bread makes four 2.4 oz flat-breads

1¼ c white whole wheat flour ½ tsp salt	Mix in a 1-Qt-sized bowl.
¼ c water ¼ c plain yogurt	Combine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
	On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
	Divide into four equal pieces. Roll on a floured surface into flat breads. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

Brown the lamb meat and drain off all the fat. While the lamb is cooking, dice the tomato and chop the onion. Prepare the sauce. Plate the bread and top with lamb. Season with salt and pepper. Top with tomato and onion. Put the dish of sauce on the plate. Spoon on sauce to taste, then bring up the sides of the bread to enclose the toppings and start eating.

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

1 two-oz egg = US large	1.5 two-oz eggs
Corn-black bean-tomato salad	hummus + black olive
chili powder	Mediterranian Vegetables
melon	strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

uncured bacon + mushrooms + garlic + egg	raw chicken breast + fresh lemon
scallion + green beans + mustard + white flour	apricot preserves or jam
Worcestershire sauce + white whole wheat flour	Dijon mustard + delicata squash
Parmesan cheese + skim milk + baking powder	sweet potatoes
Sparkling water	Sparkling water

Viking Tales: Sons of Rognvald

March 3, 2024February 29, 2024 ~ me ~ Leave a comment

Rognvald ‘The Wise’ Einsteinsson, Jarl of Møre, friend of Harald Fair-hair, had many children through various liasons – typical of a strong leader in the Viking Era. One of his wives was Groa Thorsteinsdottir, grand-daughter of Aude the Profound. Bernard was her son [and my ancestor]. Ragnhild Hrolfsdatter, the Official Wife, produced Ivarr, Thorir, and Hrolf [aka: Rollo the Granger]. Un-named ‘friðla‎s’ [concubines/enlsaved women] gave birth to Einarr, Hallad and Hrollaug. All six sons, with their varying personalities, formed the ‘board of directors’ for ‘Rognvald Enterprises.’ Viking families operated like corporations, overseeing the home farms, the fleet of ships, the many crews of men for the ships, and the trading branch of the business. This struck viewers of the Vikings Series as incongruous, but being a Viking wasn’t just pillaging and drinking — Vikings were businessmen. Here is a story to rival the series Succession: the 6 sons of Rognvald and their fates. After Ivarr was killed on a raid with King Harald, Rognvald was given the Earldom of the Orkney and Shetland Islands as compensation. Since Rognvald already had lands at Møre/Maer in Norway, he gave the islands to his brother Sigurd. When his brother was killed by rival pillaging Vikings, Rognvald sent his son Hallad to rule — a big promotion. But the Earldom had a catch: to keep it, one had to repel other Viking bands who wanted to take over. [After two years, Hallad returned, saying that he was sick and tired of continually fighting Vikings. He became the laughingstock of the family and of the community.] Rognvald, enraged at and embarrassed by his son, called a Family Meeting. Topic: who next shall take over the Orkneys and Shetlands? Thorir volunteered, but Rognvald said that his fate lay in Norway. [After Rognvald’s death, Thorir inherited the Earldom of Møre.] Hrolf, volunteered to go. His father said, “No – I see other lands in your future.” Bernard would have volunteered, but he always palled around with his half-brother Hrolf. [Hrolf became the Duke of Normandy France in 911, ancestor of William the Conquerer. He rewarded his brother Bernard for his support with lands of his own. Bernard’s descendants became the families Harcourt and Beaufort in England, and d’Harcourt in France.] What about Hrollaug? No, said his father, he was foretold to have a future in Iceland. [Hrollaug did indeed move to Iceland, dying around 904 CE, at Eyiafiord.] So Einarr spoke up, saying, “You give me enough fighting men and I will go. And happily, since none of you care about me and I get no respect in this family.” His father said, “Good. You’ve never made anything of yourself here, so go there.” [Einarr left for the Orkneys and never came home again. On the Orkneys, there were no trees, so Einar started the custom of digging peat to burn for fuel. Hearing this, his family called him Torf-Einarr, or Einarr the Turf-Digger. Einar was the only son of Rognvald to avenge his murder. He killed Halfdan son of King Harald.] Did you ever think that your’s was the only dis-functional family? Think again.

The Orkneys and the Shetland Islands are part of Scotland nowadays. Our meals utilize local ingredients for a breakfast from the rivers and a dinner from the barnyard.

Leek & Salmon Bake: 129 calories 6.5 g fat 1 g fiber 10 g protein 7 g carbs 64.5 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Simply delicious.

One 2-oz egg ½ oz salmon [could be leftover from a previous meal] 1/3 oz leek, sliced thinly cross-wise 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste dash lemon juice small plum Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. [NB: if the fish is raw, cut it into small pieces and put it in the dish with the leeks] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor, so go easy] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages of choice and dish the berries. Have a wonderful breakfast and a wonderful day.

Cock-a-Leekie Soup: 202 calories 4 g fat 3 g fiber 13 g protein 22 g carbs 44 mg Calcium PB GF This Scottish farmstead soup goes back to the late middle-ages, as you can tell by the simple, Old World, Northern Europe ingredients such as barley, onions, dried fruit, and leeks. The recipe is from Graeme Taylor.

11 one-cup servings	Preheat the oven to 200˚c/ 400 F
2 leg quarters + 1 back = 1# 9 oz water to cover	Roast chicken pieces ~ 30 mins in a heavy bottomed pot. Pour water over chicken until it is covered. Bring to a boil, simmer 1 hr, on stovetop to produce stock.
1 onion, chopped = 1cup 2 leeks, sliced = 15 oz 3 oz/ ¾ c carrots, chopped 12 prunes, chopped 3 sprigs of thyme + 1 bay leaf ½ tsp salt + grindings pepper	Add in these ingredients. Cook until vegetables are tender, around 20 minutes. Remove chicken, take the meat from the bones, and stir meat back into soup. I ended up with 1½ cups meat. Remove and discard the thyme and bay leaf.
	Strain soup through a collander into a bowl, saving solids and the stock. After cooking, there were 5 cups vegetables.
	Cool and skim fat from the stock. I ended up with 4 cups stock. Reunite solids with stock. Check for seasoning and let sit in the pot for 8 hours+. Portion and freeze.
Per serving: 2 Tbsp quick barley	Stir barley into the pot. Simmer, covered, 8 mins. Serve.

Mother Ann Lee

February 28, 2024February 27, 2024 ~ me ~ Leave a comment

A daughter was born to John and Ann Beswick Lees on February 29, 1736, on Toad Lane Road, Manchester, England. John Lees worked as a blacksmith by day and as a tailor by night to keep his family fed. The parents, devout and respectable people, named their daughter Ann. Illiterate, like other girls of her social class, she started working in the textile mills at age eight. When she was 20 years old, Ann became the cook at a local hospital/insane asylum. This was a time of religious revival in Manchester, as well as the start of the Industrial Revolution. Ann’s father married her to his apprentice, Abraham Standerin/Stanley, when she was 25. Her marriage either contributed to or reinforced her aversion to sex, which she saw a sinful. An off-shoot of the Quaker sect had been formed by Jane Wardley, and Ann became an enthusiastic member. Their worship services began with silent reflection and ended with mass shouting, writhing, and dancing, hence their nickname “Shaking Quakers”. Members of the group were often arrested for bursting into non-Quaker church services to deride the congregants. One time, while Ann was imprisoned, she had a vision that she was the embodiment of Christ and that she would found a new church in the new land of America. With eight adherents, she sailed for New York in 1774. The group worked there to earn money to buy land, and in time moved upstate to Niskayuna. On the weird Dark Day of 1780, Mother Ann began to spread her egalitarian ideals of communal living without sex; of working for the common good while giving “hands to work and hearts to God”. In 1781, she undertook a tour of Connecticut and Massachusetts along with some followers including her brother William. They were met with curiosity, contempt, and sometimes violence — but their proselytizing resulted in the establishment of 8 Shaker Villages. Due to injuries incurred from mobs on their tour, William died within in 1784, and Mother Ann a few months later at age 48. In time, 6000 Shakers held her in reverence as their sect grew. She is buried at the Shaker Cemetery in Watervliet, New York.

The Shakers were known for their simple but very good food. It was fresh from the garden and always featured a lot of herbs for flavor, and often fruit. Wholesome products of a farm life.

Apple-Cheese Pancake Plate: 142 calories 3.5 g fat 2 g fiber 10.5g protein 17.5 g carbs 31 mg Calcium NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF – if using GF flour The preparation is so simple – if the pancakes were already made. I cooked the batch the night before. Fine for a Fast Day breakfast or, on a Slow Day, add a bit of peanut butter.

2 Apple-Cheese pancakes ** 1 slice Canadian bacon [back bacon] 2 oz melon 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]

Cook the bacon, warm the pancakes, and plate with the melon. Perfect.

**Apple-Cheese Pancakes makes 10 ½ cottage cheese ½ c grated apple 1½ tsp honey 1/3 cup white whole wheat flour 1½ tsp almond meal 2 eggs, separated 2 tsp Parmesan cheese, grated dash lemon juice pinch cinnamon Stir together everything except the eggs. Add the egg yolks to the batter. Beat egg whites until stiff, then fold into the batter. Cook on a hot griddle, spooning out enough batter to make 10 pancakes. Cook both sides. Serve what you need for today’s meal, then cool and freeze the remainder.

Summer Vegetable Tortillas: 310 calories 9 g fat 8 g fiber 28.6 g protein 49 g carbs 210 mg Calcium PB Eating Well magazine is the source of these fine tortillas, chock full of the flavors of the Summer garden. HINT: This recipe serves two [2]. Photo below shows portion for one.

1 cup eggplant, ½” dice 1 cup onion, ½ “ dice ½ cup corn kernels salt + pepper	Mix it all in a medium bowl, then put on a baking sheet sprayed with cooking spray. (save the bowl) Spray the vegetables with cooking spray. Roast at 450 F for 10 minutes.
1 cup zucchini ½“ dice 1.5 cloves garlic salt + pepper	Combine in the bowl. Add to the baking sheet and spray again. Roast until vegetables are soft and starting to brown, about 15 minutes.
½ c shredded cooked chicken breast ½ c enchilada sauce from jar	Put chicken and the vegetables in a saute pan. Stir in enchilada sauce and heat until warm.
4 corn tortillas, warmed ½ c Monterey jack, shredded chopped cilantro lime wedges	Put ¼ of the filling on each tortilla. [save a bit for adding to eggs at breakfast] Top with cheese, serve with cilantro/lime.

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

1 two-oz egg = US large	1.5 two-oz eggs
leek + dill weed	salt cod + strawberries
lemon juice + salmon	Cheddar cheese
dab low-fat sour cream or plain Greek yogurt	instant potato flakes or mashed potato
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

2 chicken leg quarters + one back = 1 pound 9 0z	Gozleme bread
leeks + onion + carrots	ground lamb + tomato
prunes + thyme sprigs	onion + fat-free vanilla yogurt
bay leaf + quick-cooking barley	cider vinegar + garlic powder
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

Recipes for healthy dieting

Raphael

The One Ring

Slow Days: Aunt Kate’s Chocolate Cake

Pocahontas

Mary Tudor

Hometown Heroine: Mount Tabor

Thayendanegea, aka: Joseph Brant

Maud Lewis

Viking Tales: Sons of Rognvald

Mother Ann Lee

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