Saint Denis

October 8, 2023October 7, 2023 ~ 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. Welcome to Apurba Sarma who is now Following.

A Roman citizen name Dionysius [granted, that is a Greek name, but the Romans borrowed a lot] was born in what is now Italy in the 3rd century CE. He became a Christian, and was sent to Roman Gaul to tend to the souls of Christians in Lutetia [now called Paris], and to be their bishop. The most of the Roman town was on the hills of the Left Bank, so Dionysius set up on an island in the River Seine now called Île de la Cité. Things were going fine, until the priests of the Roman pantheon became alarmed at Dionysius’ number of converts. The bishop and his two companions, Rusticus and Eleutherius, were arrested and sentenced to death. On a high hill overlooking the river, the three were beheaded on October 9, 250. Some say that is the origin of the name of the hill: Montmartre, Martyrs’ Mountain — or maybe not… But Dionysius refused to die. Legend has it that he picked up his head and walked North for six kilometers. All the while, his head preached the Gospel. Thus he joined the ranks of the cephalophores: saints who carry their heads. He was buried where he finally fell, and a shrine was built — then a chapel, then an abbey. Eventually, it became the town of Saint Denis on the outskirts of Paris and the chapel was rebuilt as the first Gothic-style church ever seen, the Basilica of St-Denis. Since the time of King Dagobert the Merovingian, all French kings were entombed at St Denis. The necropolis is a sight to behold. Along with the tombs of royalty, the church held another relic: the Oriflamme. This was the battle banner of French kings, called the Oriflamme of St-Denis, although he had nothing to do with it in his lifetime. Flying the flag represented the presence of Saint Denis at the battle. It was lost at the battle of Agincourt. Dionysius name was changed to ‘Denis’ in later centuries and he is one of the Patron Saints of France.

Our breakfast is aptly named and fit for a king. Our dinner is from Italy, just like St-Denis.

St Denis ScrOmelette: 144 calories 8 g fat 2 g fiber 12.5 g protein 6.4 g carbs 57 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries -OR- 2 oz melon of any sort Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, ham, and mushrooms and stir to cook. Whisk the eggs with the pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The optional beverages are prepared and the fruit is plated. What a remarkable start to your day.

Polpette Supper: 296 calories 11 g fat 4 g fiber 12 g protein 34 g carbs 166 mg Calcium PB GF – if using GF breadcrumbs and zucchini This is one of the ‘poverty foods’ of Europe: meatless, filling, plant-based meals for the people who lived by subsistence farming. The original recipe calls for Ricotta, but Cottage Cheese is less caloric and lower in fat.

2 polpette balls** 2.5 fl oz sauce side salad with cucumbers ¾ oz whole-grain sourdough bread -OR- 1 cup cooked zucchini slices 2 basil leaves, torn in bits 2 tsp grated Pecorino Romano

Warm polpette balls and the sauce together. Plate, topped with sauce, basil, and grated cheese. On the side, the salad, and zucchini or bread.

**8 polpette + 1.25 c sauce	1 Sv = 2 polpette + 2.5 fl oz sauce
2 basil leaves 1 Tbsp EVOO 1 garlic clove pinch red-pepper flakes	Tear basil leaves in 1/2. Smash garlic. Stir everything together in a small saucepan. Cook over very low heat 10 mins. Don’t brown garlic.
	Take off heat, strain oil, discard solids and set infused oil aside.
14 fl oz canned crushed tomatoes 1/2 Tbsp tomato paste 3/4 tsp kosher salt 1/4 tsp black pepper 1/2 c. water infused oil	Combine these in a big pot. Bring to a boil over med-high, then turn down to a simmer. Partially cover, simmer over low heat, undisturbed.
8 oz 2%-fat cottage cheese 1/2 c.+ 2 T. dry bread crumbs 1.4 oz unshelled egg 1 T. Pecorino Romano cheese 1/2 Tbsp fresh parsley 1/4 Tbsp kosher salt 1/4 tsp black pepper	Break an egg into a bowl and whisk briefly. Measure out the portion required. Drain cottage cheese of excessive liquid, mash with fork to break up large curds. Finely grate Pecorino-Romano. Chop parsley. In a bowl, mix all ingredients until combined. The mixture will be quite soft.
	With wet hands, pinch off eight portions, each ~2 Tbsp. Roll into balls: ~2” wide, ~40 g each. Put on a baking sheet.
	Bring sauce to a low boil. A few at a time, add balls carefully to sauce. Shimmy pot back and forth after each addition, to prevent sticking or clumping. Do not stir, lest balls break apart.
	Cover pot, cook in sauce, undisturbed, 4 mins. Take off lid and shimmy pot. Balls will have begun to firm.
	Cover pot again, cook 10 mins, until balls are firm, plump and cooked through.

Baedeker

October 4, 2023October 2, 2023 ~ me ~ Leave a comment

In the the late 1800s, everyone who traveled knew Baedeker — if not who he was, then what it was. Karl Baedeker was born in 1801 in Germany. His family were printers and ran bookshops. Son Karl, fluent in many languages, saw a need to specialize in a certain type of book: guides for the far-flung voyager. His was not the first such book, but Baedeker’s guides came along at the right time. In 1832, when he bought out another printer and his line of travel books, Europe was peace, and people had begun to travel again. Baedeker expanded the existing guide to the Rhine River, telling you not only what to see, but where to stay and what to stay away from. He had been to the places which he described, so he knew his subject. More guidebooks followed, covering Holland and Belgium. The idea of including tour routes was ‘borrowed’ from an English rival, but Baedeker had innovations of his own: descriptions of foreign customs, recommendations on tipping [which he hated], first aid tips, and useful local vocabulary. By the time of his death in 1859, the series of small red-covered books included one for Paris. With a new line of books translated into English, the guides were embraced by Britons. Karl Baedeker’s sons continued the business, and expanded the territory. By 1908, the name Baedeker was synonymous with travel. In E.M. Forster’s A Room With A View, poor Miss Lucy Honeychurch‘s visit to the Santa Croce in Firenze is ruined because she does not have her Baedeker and thus does not know ‘what to see’ at the church. Baedeker’s books went out of fashion after two wars with Germans, but Karl Baedeker paved the way for Lonely Planet and the Guide Michelin. Much better than anything on-line travel sites have to say.

For the patriotic Karl Baedeker, a breakfast from his homeland — even though Germany was not a unified nation during his lifetime. For dinner, a meal in honor of Lucy Honeychurch’s eye-opening trip to Italy — without a Baedeker.

German Breakfast: 136 calories 3 g fat 4.4 g fiber 9 g protein 15 g carbs 104.4 mg Calcium PB GF — if using GF bread Sturdy whole-grain bread, some curd cheese with chives and a slice of ham will get you going in the morning, just as it does for the Germans.

1 slice 70-calorie whole-grain bread [we like Dave’s ‘Good Seed’] 2 Tbsp Quark/Fromage Blanc OR small-curd cottage cheese, reduced fat 1 oz pear 1-2 Tbsp chopped chives ½ oz slice of 3%-fat ham from the deli, thinly-sliced Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [85 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Toast bread lightly. Stir chives into cheese, and spread on the bread. Plate with ham and fruit.

Spinach or Swiss Chard Fritatta: 284 calories 12.5 g fat 4 g fiber 18.5 g protein 24 g carbs 166 mg Calcium PB GF Susan Herrmann Loomis is the source of this recipe, which also can be a wonderful breakfast, scaled down to serve two. HINT: Serves 2 as a main course. Could serve 4-6 as an appetizer.

3 oz swiss chard or fresh spinach 1/3 tsp olive oil 8 oz eggs = 4 two-oz eggs in their shells 3 pinches granulated garlic + 3 pinches salt + large pinch paprika 3 Tbsp grated Parmesan cheese ¼ cup pickled beets 1 oz 7-grain sour-dough bread, or something similarly hearty

Clean the chard by holding the leaf and pulling off the stem. Chop the leaves. Put olive oil in an oven-proof pan that can also be used on the stove-top. Turn on the broiler and move the upper oven rack to the top. Cook the chopped leaves in the oil until the leaves are limp, adding water as necessary to prevent sticking. Be sure to cook off the water/liquid in the pan. Spray the pan and its contents with non-stick spray. Stir and distribute the cooked chard evenly in the pan. Combine the eggs, cheese and seasonings. Whisk well and pour over the chard in the pan. Cook over medium heat until the bottom is well set, 4-5 minutes. Put under the broiler until the top is cooked. Serve from the pan or slide the fritatta out onto a serving plate, along with the toasted bread and the vegetables.

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

1.5 two-oz eggs = US large + 3%-fat ham	four heart-shaped waffle sections, 2×3″
bing cherries + leek or scallion	non-fat vanilla yogurt
garlic + mushrooms	almond flour/ almond meal
chicken liver pate OR chicken liver	clementine + blueberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

basil leaves + olive oil + red pepper flakes + garlic	slivered almonds + celery + carrots + lettuce
canned crushed tomatoes + 2%-fat cottage cheese	sesame seeds + rice wine vinegar + kale
egg + plain breadcrumbs + Pecorino-Romano	bulk bratwurst sausage + brown rice
parsley + zucchini + tomato paste + side salad	Go-chu-jang sauce + soy sauce + mint leaves
Sparkling water	Sparkling water

St. Leodegar

October 1, 2023September 30, 2023 ~ me ~ Leave a comment

Leodegar or Liévain was born around 615 to a noble family in Sarcing, Burgundy [now Reulle-Vergy]. He lived with his parents and brother Guérin [Warin] de Vergy for only the first few years of his life — Leodegar was destined for the Church, while Guérin was to inherit the family’s lands and titles. Little Leodegar was educated in Paris, in the court of Clotaire II, Frankish king of one portion of not-yet-France. The young man went for further study at Poitiers, and rapidly rose through the hierarchy of the church. As Bishop of Autun, Leodegar rebuilt churches and reformed the clergy. Meanwhile, Guérin married and fathered children. [One of those children is my direct ancestor] Both brothers always supported the king, but then another faction entered the game: Ebroin, Mayor of the Palace [Chief of Staff] of a rival Frankish king. Ebroin was violent and vicious as he played the ‘game of thrones’: killing rivals, spreading rumors, deposing rulers to gain his ends. When Ebroin became too dangerous, Leodegar opposed him, earning the eternal wrath of the Mayor. A new leader, Childéric II, united the various regions, and was crowned King of Frankia by Leodegar. Childeric wanted the death of Ebroin, but Leodegar sued for mercy. Even Childeric proved capricious, imprisoning both Leodegar and Ebroin, but they escaped. After much back and forth, Guérin and Leodegar went into battle against Ebroin — and lost. Guérin was stoned to death in 674, near the Chateau de Vergy. Leodegar was the victim of Ebroin’s cruelty for several weeks before being beheaded on October 2, 679. The would-be king-maker was assassinated by his many enemies in 681, but that wasn’t the end of the rivalry. Ebroin lived on in infamy due to the book Life of Leodegar the Burgundian, commissioned by the Bishop of Poitiers three years later. Ebroin was condemned as an ‘enemy of God’ for all his actions. By comparison, Leodegar was canonized by the church as Saint-Léger.

Our meals today are from France and might have been typical of a plant-heavy, close-to-the-land diet of the 7th century.

Garbure Bake: 134 calories 6.5 g fat 1.5 g fiber 9.5 g protein 7.5 g carbs 53 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF ‘Garbure’ is a favorite casserole of Southwestern France. Now you can enjoy it at breakfast.

1 two-oz egg ½ oz cabbage, thinly-sliced ½ oz leeks, thinly-sliced ¼ oz small white beans [I used garbanzos, but I sliced them in half] 1/3 oz pork, shredded or thinly-sliced ½ tsp duck fat or bacon fat 1¾ oz strawberries/blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories]

Prepare the cabbage and leek, and put in one bowl. In another, put the beans and pork. Heat a saute pan and add the fat with a few Tablespoons of water. Saute the cabbage/leek until they are limp, adding more water if needed. Then stir in the pork and beans and cook until warm. Put the cooked mixture into a baking dish which has been spritzed with non-stick spray. Whisk the egg with salt and pepper to taste and pour into the dish. Bake at 350 F for 15+ minutes. Portion the fruit and plate the bake. Welcome to Gascony.

Mediterranean Vegetables with Brown Rice: 281 calories 7 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium PB GF Here are those wonderful mediterranean vegetables again, served with brown rice for more fiber and complex carbs.

2 cups eggplant, peeled & cubed -OR- 1½ cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1½ tsp oregano ½ cup canned chickpeas, rinsed and drained per serving: 1 oz mozzerella, shredded ¼ cup brown rice or whole-grain couscous, cooked

Prepare all the veg, 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, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the rice/couscous. Top with cheese and tuck into it!

Religions: Confucius

September 27, 2023September 26, 2023 ~ me ~ Leave a comment

On 28 September 551 BCE, the boy Qui was born into the Kong clan. The family had once been noble, but was by then down at the heels. Qui was poor, but his family made sure that he learned the old rituals of court behavior, music, and poetry. His education was in the writings of the ancients, who’s teaching he revered. Late in his teens, his mother died and Qui married, siring several children. Then he left his home state of Lu to find work in other small kingdoms. For many years he worked at so many various jobs that one might think that either the list is an exaggeration of his ability or a reflection of his inability to hold a job. Qui wanted a position as political advisor to one of the regional potentates, but that did not happen. Eventually, he returned to Lu and became a teacher. Unlike other teachers/scholars, Qui did not care if his students were high-born or peasants, as long as they wanted to learn. Was this in recollection of his own childhood of being looked down upon at school? Qui became known as Kong Fu-zi or Master Teacher Kong. [This was latinized in the 1600s by Jesuit priests into the name Confucius.] His sayings and his learning are legendary, but was he starting a religion? Confucius is revered but not worshiped. There are temples to Confucius, the largest being in his home town, built within two years of his death. There is no deity in Confucianism, but there is a code of conduct to follow, and rituals to observe. To follow his teachings, one must become the “Confucian Gentleman.” The ‘Gentleman’, Chün‑tzu, does not have to be high-born — anyone can aspire to the designation, no matter his station in life. But he must exemplify four qualities: a] Engaging in a ceremonial etiquette of politeness; b] Observing filial piety by respecting the parents and ancestors; c] Having loyalty to one’s ruler, or doing one’s best for the ruler; d] Being humane, as in “do not do to others what you would not like them to do to you.” This way of living can apply to the plowman and the poet, and so it has influenced the lives of millions of people in Asia, as well as philosophers in Europe for 2000 years. The Chinese Cultural Revolution tore down Confucianism as a state religion, but now Confucian influence can be seen in Chinese Marxism. Like his contemporary Socrates, Kong Fu-zi has cast a long shadow.

Confucius said, “It does not matter how slowly you go as long as you do not stop.” In Fasting, the weight loss is slow and gradual, and by remaining on the path, one achieves one’s weight goals. Confucius had definite ideas about food. With that in mind, we will have my version of the Chinese classic Scallion Pancakes. For dinner, a stir-fry which has a balance of meat and vegetables, all of which are fresh and cut in small pieces.

“Scallion Pancakes”: 144 calories 5 g fat 3 g fiber 8.5 g protein 16.5 g carbs 68.5 mg Calcium NB: The food values given above are for the pancakes and fruit only, not the optional beverages. PB GF – if using GF flour The title of this recipe is in quotation marks not for emphasis, but to indicate that this is not a genuine recipe for Asian Scallion Pancakes. That said, this is a fine way to start your day. NB: if you were to eliminate the smoothie and drink only tea, you could double the recipe to prepare a 288 calorie meal for one person.

1 two-oz egg ½ cup scallions, sliced on diagonal 1½ Tbsp white whole wheat flour 2 tsp soy sauce 1 oz apple Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]

Whisk egg, soy sauce, and flour until smooth. Divide into two equal portions. In a non-stick pan spritzed with non-stick spray, saute scallion until limp. Remove half of the scallion to a dish. Rearrange scallions in group in the middle of the pan. Pour one half of the eggs over the scallions, nudging the egg batter to the outer edge to make the pancake ~4″ across. Cook the pancake on one side, flip to cook on the other, and remove to a cutting board. Repeat with remaining ingredients. Stack pancakes, cut in 4 pieces, plate with the apple. NB: knowing that the next morning would be rushed, I prepared the pancakes the night before. Next morning, they warmed on a griddle before serving. Very quick!

Beef Stirfry: 245 calories 8 g fat 3 g fiber 17 g protein 21 g carbs 74 mg Calcium PB GF From Eating Well comes this simple stir-fry that is good tasting yet good for you. TIP: for one serving, cook in a saute pan since a wok would be too large for the contents.

1½ oz beef [mine was leftover from dinner] NB: You could go to 2 oz meat and be at 299 calories ¼ cup chicken stock ¾ tsp fresh ginger, minced or grated ¾ tsp cornstarch 1 small or ½ large clove of garlic ¼ tsp ground coriander small pinch red pepper flakes ½ tsp sesame oil ¼ medium onion [1.5 oz], sliced ½ cup broccoli florets ¼ cup red pepper in bite-sized strips ¼ cup cooked brown rice 1 tsp sesame seeds

Slice beef on the diagonal into bite-sized pieces. Stir together the stock, ginger, cornstarch, garlic, coriander, and red pepper flakes. Heat the oil until shimmering then stirfry the vegetables for 3 minutes. Add the meat and if it is raw, stirfry for another minute. Stir the sauce well and add to the pan. If meat is cooked, add it now. Cook until bubbly and thick and meat is heated. Plate the rice, put the stirfry on top, then sprinkle with the sesame.

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

1 two-oz egg = US large	pear + chives
cabbage + leek + pork	small-curd, reduced fat cottage cheese
canned small white beans	1 slice 70-calorie whole-grain bread
duck fat + strawberries/blueberries	3%-fat ham, sliced
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

eggplant or bell peppers + tomatoes	4 eggs + Parmesan cheese + paprika
garlic + cooked brown rice or couscous	Swiss Chard or Spinach + garlic powder
oregano + zucchini	paprika + olive oil + pickled beets
chickpeas + mozzarella	whole-grain sourdough bread
Sparkling water	Sparkling water

Stamford Bridge

September 24, 2023December 21, 2025 ~ me ~ Leave a comment

King Harold, shown in the Bayeux Tapestry.

In 1066, there was a battle that determined the fate of nations. No, not the Battle of Hastings, but the one right before it — the battle of Two Harolds. In January, the English king had died and the council chose Harold of Wessex to be the next ruler. But William the Bastard, Duke of Normandy, thought he had been promised the throne, and so did King Harald Hardrada, king of Norway. Harald gathered a huge fleet and invaded England near York, the former Viking capital. He was aided by a spy, Tostig Godwinson, brother of King Harold of England. Harald thought he would now waltz through England and take the crown, but he misjudged his adversary. Harold, facing an imminent attack by William, marched his army 45 miles a day for four days to get to York. On the morning of September 25, while Harald’s men lounged in a meadow after breakfast, Harold’s men came over the hill and plowed right into them. The Vikings barely had time to put on their armor. The fight was long and grueling under the warm sunshine. Finally, King Harald was killed, and later the traitor Tostig. The Norsemen fled to their ships and departed, ending the Viking Era. With scarcely a breather, Harold and his men marched back south to Hastings, to engage William. Harold won at Stamford Bridge, but his exhausted army could not win at Hastings, where Harold died. Without the arduous march and battle, it is possible that England could have won the Battle of Hastings, which certainly would have changed the history of Europe forever.

Our menu today would be familiar to both the Vikings and the English: salmon in two forms. Smoked salmon at breakfast, fresh salmon at dinner. Both are winners.

Smoked Salmon Bake: 133 calories 8 g fat 1 g fiber 10.4 g protein 6.6 g carbs 52 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Gosh this is good. You must try it!

1 two-ounce egg 1 Tbsp soft chevre [goat cheese] ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley 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]

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 F. 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

Salmon-Dill Casserole: 290 calories 10.4 g fat 6 g fiber 24 g protein 26 g carbs 263 mg Calcium PB GF This is a wonderful meal. SO much flavor!!

3 oz salmon, raw 1 cup leeks, sliced 1 clove garlic 2 oz clam juice or fish stock 2 Tbsp milk ½ tsp cornstarch ½ tsp dill pinch nutmeg + pinch cayenne ¼ cup peas 1 oz green beans

Cut the salmon into one-inch cubes and put in an oven-proof dish, dusting the fish with salt and pepper. Cook the leeks 5 minutes in a pan with a spritz of oil and some water. Slice the garlic and add that to the leeks for an additional 15 seconds. Whisk the cornstarch into the milk and clam juice, then add to the leeks. Cook until it becomes thicker. Take pan off the heat and add dill, cayenne, nutmeg and peas. Pour over salmon and bake around 15 minutes until it is hot through. In the meantime, cook the green beans and drain. Scrape the hot salmon mixture into your serving bowl [I used one 7” bowl per serving], being sure to include all the sauce. Top with the cooked beans. If there is broth left in the bottom of the bowl, don’t be shy – drink it!

Slow Days: Tomato Relishes

September 22, 2023September 21, 2023 ~ 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, examples follow.

In mid-September, there are still plenty of tomatoes left in the garden. Even if you don’t have a garden, you can get lots of tomatoes to prepare small quantities of relishes — suitable for use all Winter, or as gifts for friends and relatives. Contact your local farm stand or producer and ask if they will sell you their ‘seconds.’ These are the not-so-good-looking tomatoes that can’t get full price for the grower. Sometimes they are called ‘canners’ or ‘Grade B’ or ‘Number 2s’, and they are sold by the bushel or by the pound. They will all be different shapes and sizes, they might be partially green, they might have blemishes on the surface. But, like people, they are all the same under the skin, no matter their color or appearance or differences.

Grade B tomatoes, after ripening for a few days. The wrinkly one in the lower left ought to be cooked right away, after cutting away the too-soft parts. Use in tomato sauce for pasta.

The greenish tomatoes are perfect for making Chow. Other green ones can be put in a sunny window where they will ripen nicely in a few days. Let the fun begin! You can prepare Tomato Salsa, Bruschetta Relish [the tomatoey stuff for on top of bread], or Corn-Tomato Salsa. These are small-batch recipes, so they are quick to fix and do not need many pounds of materials. If you want to prepare more, double or triple the recipes.

TOMATO SALSA: makes 3 cups This salsa is useful many ways: as a dipping sauce for chips; as a dressing for cooked fish; as an ingredient in tacos.

2 cups chopped tomatoes 1 cup/5.3 oz chopped green sweet peppers 1 cup chopped onion ½ cup jalapeno/serrano peppers, chopped 1 clove garlic, minced 1 tsp salt ¼ c cider vinegar Stir everything together and let sit 15 minutes to marry the flavors.

BRUSCHETTA SAUCE: In addition to serving on bread as an appetizer, spread on toasted bread and top with an egg for breakfast.

makes 2 cups
½ pound plum tomatoes + 1 scallion 3 Tbsp extra-virgin olive oil 1 clove garlic + 1 tsp fresh tarragon ½ tsp crushed red pepper flakes ½ tsp salt + 1 tsp fresh oregano 2 Tbsp fresh basil + 1 tsp fresh marjoram	Core and quarter the tomatoes. Peel and crush the garlic. Slice the scallion. Chop the herbs. Put all of these ingredients into a food processor and pulse off and on to make a chunky sauce.
½ pound plum tomatoes	Core and quarter the tomatoes. Add to food processor, and pulse a few more times.
1 Tbsp balsamic vinegar 1½ teaspoons red wine vinegar	Pour the tomato-herb mixture into a bowl and stir in the vinegars.

CORN-TOMATO SALSA makes 1½ cups Serve as a side dish or mix with eggs for a bake or scramble.

1 cup corn kernels 1 cup diced tomato 2 Tbsp minced red bell pepper 2 Tbsp diced red onion 2 Tbsp cider vinegar ¼ tsp dry mustard 1/8 tsp turmeric ¼ tsp sugar 2 dashes ground cumin Stir together all ingredients and let sit to mellow the flavors.

An ordinary stock pot becomes a hot-water-bath canner when you use some kitchen item to raise the canning jars from the bottom of the pot: a small cake pan, *left*, or a pressure-canner insert, *right*.

PRESERVING: If you wish to preserve the flavor of Summer, you can “put up” some jars of the Tomato Salsa and Bruschetta using a hot-water bath method. [NB: the Corn Salsa does not have enough vinegar in it to make it safe to can this way.] Canning is rather straight-forward and requires no extra equipment, if you have a nicely-stocked kitchen. You will need: canning jars [1 or 1/2 cup size] and the two-part canning lids that go with them. These are available at hardware and grocery stores. You’ll need a Dutch oven, large saucepan or stockpot deep enough to hold the jars [in one layer] with water covering them by 2 inches. Then you need something to elevate the jars above the bottom of the stockpot: the grill from part of the BBQ; the metal rack from a pressure-canner; a metal pie plate or cake pan that is 1-2″ smaller than the bottom of the stockpot.

Put 4″ water and the empty jars in the stock pot, and bring water to a strong simmer. Using tongs, dip the jar lids into the hot water, then lay them on a dish-towel on the counter. In a saucepan, bring your relish to a low simmer. When relish is hot, remove the sterilized jars to the dish towel and fill them with relish to within 1/2″ of the top. Run a clean chopstick around the inside of each jar, to break any air bubbles and to settle the contents. Wipe the jar tops and rims, and put on the 2-part lids.

Put the ‘bottom-protector’ into the pot, then arrange the jars upright in the simmering water in a single layer. Add enough water to cover the tops of the jars by 2″ and cover the pot. As the water starts a low boil, set the timer for 15 minutes and clean the kitchen. When the timer rings, remove the jars and set them on the dish towel to cool thoroughly.

Autumn, defined

September 20, 2023September 16, 2023 ~ me ~ Leave a comment

We here in the Northern Hemisphere are now in the season of Autumn, or “Fall” as it is called in the USA. If you were to ask different people when Autumn begins, you would get a slew of different answers: Meteorological Autumn, one of the four three-month divisions of the year, begins September 1 and ends November 30. When the meteorologist on TV says “This was the warmest Fall on record,” it is based on temperatures from September, October, and November. This coincides roughly with…….. …..Astronomical Autumn, one of the four natural seasons of the year, begins at the Autumnal Equinox in late September [on the 23rd in 2023], and ends at the Winter Solstice in late December. You can see how this complicates the meteorologists’ calculation of total snow-fall in ‘winter’, since Autumn runs late into December. The start of Astronomical Autumn is the day of the Equinox: marked by equal hours of day/night. Seasons are caused by the tilt of the Earth, which changes the angle of the sun’s rays. Skywatchers know that Autumn is here because it is the best viewing time for the constellations Perseus, Andromeda, and Pegasus which are found high in the dome of the sky at this time of year. For Scholars and Educators, Summer ends and Autumn begins when school resumes after a Summer break. In the US, this was usually after Labor Day, to permit farm children to help bring in the harvest. In recent years, the long, blissful Summer Vacation has been eroded more and more, and schools begin in August. Ask a Fashionista, and she will say that Autumn begins after Labor Day, when the wearing of white clothing stops. [Except that she probably lives in a city where ‘Urban Black’ is in fashion year ’round.] Store owners mark the start of Autumn by putting the Back To School goods on the bargain rack and hauling out the Hallowe’en goods. If they display Christmas items, this is called ‘rushing the season.’ Farm Stand owners in higher latitudes know that the turning colors of leaves, the availability of apple cider, and the display of pumpkins will attract local customers and tourists on a ‘Leaf-Peeping‘ expedition to stop in for Autumn’s start. Often seeing the first turning leaves causes people to think that Fall has begun. Coffee Roasters and Brewers know that Fall has begun when they issue their Pumpkin Spice flavored java and the seasonal Pumpkin Ale.

However you define Autumn, we can’t ignore the delicious ingredients that are available as the seasons change: summer vegetables and autumn’s offerings overlap, as traditional seasonal flavors combine in eggs for breakfast and on pizza for dinner.

Autumnal Equinox ScrOmelette: 147 calories 7.5 g fat 1.6 g fiber 10.6 g protein 12 g carbs 52 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The mushrooms are for Autumn, the tomatoes are for Summer. This meal is for when the seasons overlap.

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 oz mushrooms, chopped 1½ oz tomatoes, cubed/diced, drained 1 Tbsp scallion, chopped 2 oz peach or plum or pear Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Drain the tomato cubes in a sieve, overnight if possible. Put the vegetables in an oil-sprayed non-stick pan to warm them and to cook them a bit. Whisk the eggs and pour over the vegetables in the pan. Scramble or cook as an omelette. Prepare the beverages and plate the fruit with the eggs. Contemplate the change of the seasons.

Autumnal Equinox Pizza: 285 calories 8.5 g fat 6.4 g fiber 10 g protein 43.4 g carbs 96 mg Calcium PB A whole-grain pizza with flavors of the season is just what you need for the Autumnal Equinox in September. Summer’s tomatoes meet Autumn’s cured olives and meat. HINT: This 8” pizza will serve two [2] on a Fast Day.

6 oz whole-wheat pizza dough 3 Tbsp canned crushed tomatoes 4 black olives, chopped 1/3 oz prosciutto, chopped 4 tsp grated Parmesan per serving: side salad with cukes and beets

Heat the oven to 490F. Have one rack in the middle and one rack at the bottom position in the oven. Brush a baking sheet with enough olive oil to cover an area 8” in diameter. Press and stretch the pizza dough into an 8” round on the oiled baking sheet. If the dough won’t cooperate, let it rest for 2 minutes. Spread crushed tomatoes over the crust, leaving ½” around the edges. Distribute the olives and proscuitto on top, then sprinkle with Parmesan. Place the pizza on the baking sheet in the oven for 3-4 minutes. Use this time to prepare the salad. Now open the oven and see if you can lift the pizza off the pan with a turner. If the pizza is too floppy, return it to the oven for another minute or so. When the pizza is baked enough not to be floppy, take it off the baking sheet and put it on the lower rack, with no pan at all. Continue to bake another 3 minutes, until the top begins to brown. Remove the pizza to a rack to cool and ‘out-gas.’ It must be on a rack, not the cutting board or counter or plate. Remove the pizza to a cutting board and cut into 6 pieces. On each of two plates, place the salad and 3 pieces of pizza. A bit of Pizza Heaven on a Fast Day.

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

1 two-oz egg = US large	1 two-oz egg
Scallions + Smoked salmon	scallions
chèvre /goat cheese — the soft kind	white whole wheat flour
parsley + blueberries	soy sauce + melon
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

salmon + garlic + milk	chicken stock + fresh ginger + cornstarch
clam juice/fish stock + leek	beef + garlic + ground coriander
cornstarch + green beans	red pepper flakes + onion
dill + nutmeg + cayenne + peas	broccoli + red bell pepper + brown rice
Sparkling water	Sparkling water

Tiffany

September 17, 2023September 16, 2023 ~ me ~ Leave a comment

On September 18, 1837, Charles Louis Tiffany and John Young opened a store in New York City. Born in 1812, he left school at age 15 to run his father’s general store in the neighborhood of the family cotton mill. Ten years later, after continuing his education in between selling flour and yard goods, Charles borrowed money from dad to begin his own store. The enterprise had some things working against it: 1837 was a time of financial panic, and the shop was located uptown — not a desirable location. Also, Tiffany and Young insisted on charging fixed prices and being paid in cash. No haggling, no bartering. They sold stationary and ‘fancy goods’ including costume jewelry. In two years, the store added home goods to their inventory and in 1841, Tiffany added wife Harriet, who was Young’s sister. A new partner, J.L. Ellis, was knowledgeable about European jewelry, so those were offered for sale. No more costume jewelry for Tiffany, Young, & Ellis! Branch stores were opened in Paris and London. A silversmith was engaged to design and produce silver flat ware and jewelry. After his partners retired, Tiffany continued to make a name for himself in fine jewelry — in 1887, he purchased the Crown Jewels of the deposed French Royal Family, earning the nickname “King of Diamonds.” Aside from luxury goods, Tiffany made a name for himself in several ways: his was the first ever mail-order catalogue; working with Thomas Edison, Tiffany brought electric foot-lights to the Broadway stage; and he helped to establish 925 parts of silver per thousand as the US standard. Then of course there was Truman Capote’s novella Breakfast at Tiffany’s. From selling stationary, Tiffany’s has come a long way.

The Tiffany name invokes thoughts of luxury and wealth. Thus, for breakfast we will eat “Rolex” — but I don’t mean the watches. For dinner, a meal of lobster in a delicious sauce — ought one to wear diamonds while dining, like society people of New York late in Tiffany’s life?

Rolex: 218 calories 10.5 g fat 2.4 g fiber 12.6 g protein 18.5 g carbs 67.5 mg Calcium NB: Food values shown are for the Rolex and fruit only, and do not include the optional beverages. PB Ugandan street vendors have a sense of humor. While some vendors sell “Rolex watches,” others sell rolled eggs and call it Rolex. This is easy to prepare and fun to eat.

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 c finely sliced cabbage 2 Tbsp onion, chopped 1 tsp oil 2 Tbsp diced tomatoes 2 Tbsp New Mexico Green Chilis two 1-oz pieces of Lavash bread 1 ounce of one of these fruit choices: pineapple, 14 calories; melon, 10 calories; mango, 17 calories; grapes, 20 calories; watermelon, 8 calories Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat oil in a non-stick saute pan and cook cabbage and onion until wilted. Add tomatoes and chilis and heat until warm. Pour whisked eggs over vegetables in pan and cook until vegetables are set. Covering with a lid helps to set the top of the eggs. Warm Lavash briefly in a covered pan, until pliable. Spread out the Lavash and top with eggs. My Lavash was 5” wide by 14-16” long. Cut and adjust eggs so that they are distributed over most of the length of the bread. Roll up into a tight log and plate with fruit of your choice. More delicious and less expensive than a fake watch!

Lobster a l’Armoricaine: 282 calories 3 g fat 2.5 g fiber 21.5 g protein 12 g carbs 142 mg Calcium PB GF No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.

3 oz lobster, cooked or uncooked 2 Tbsp shallot, minced ½ clove garlic 1 oz cognac or other brandy 2 oz dry white wine [not cooking wine] ½ cup tomato, diced 1 tsp tomato puree [not paste] 1 Tbsp half & half [10% fat, called ‘blend cream’ in Canada] 1 Tbsp Gruyere cheese, grated 1 oz broccoli florets 1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then flame the contents off the heat until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. Meanwhile, cook the vegetables. Pour the sauce over the lobster and top with grated cheese. Heat under the broiler or in an oven until bubbly. Plate with vegetables.

Marco Polo

September 13, 2023September 11, 2023 ~ me ~ Leave a comment

“Marco!” calls the child in the swimming pool. “Polo!” answer the other children, hoping they won’t be caught. Do they know that they are shouting the name of a real person who had nothing to do with swimming pools? He was born on 14 September 1254, into the Polo family of Venetian merchants. Prior to his birth, Marco’s father and uncle set off on a trading expedition. While they were gone, Marco’s mother died, he was taken in by an aunt and uncle who taught him the mercantile trade. The boy never met his own father until the man returned when Marco was 15 years old. Two years later, Marco’s father Niccolo and uncle Matteo started off on another trip, and they took young Marco with them. By boat, by camel, by horse, by foot they made their way along the Silk Road to Cathay/China and the court of Kublai Khan. By then, Marco was 21 years old. The Khan was charmed by the family and their news from Europe. He took Marco on as an assistant, sending him on diplomatic missions. After 20-some years in China, the family returned to Venice. Marco, now 41 years old, was captured while defending Venice against the Genoese, and put into prison. As luck would have it, a fellow-prisoner was a novelist. He wrote down the stories that Marco told and when they were released, he published Livres des Merveilles du Monde, what we know as The Travels of Marco Polo. The book was dismissed by some as fantasy, and inspired many to travel. Marco Polo never left Venice again.

Our day begins in Italy, as did Marco Polo’s life. Our day ends with a meal from Asia, complete with noodles. Contrary to popular belief, Marco Polo did not introduce noodles or any other pasta into Italy. The Arabs had done that centuries before when couscous, made of wheat flour, was brought to Sicily.

Rustica Scromelette: 140 calories 8.6 g fat 0.5 g fiber 11.5 g protein 4.4 g carbs 97 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning.

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzarella, grated 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes, to taste 1 oz melon OR strawberries Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

HINT: I combined the tomato, cheeses, herbs and spices the night before. You can also prepare the melon beforehand. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Cilantro-Lime Shrimp: 268 calories 4.6 g fat 1.6 g fiber 30.5 g protein 21 g carbs 89.5 g Calcium PB GF This delicious recipe is from skinnytaste.com.

Serves 2
1.5 oz maifun brown rice noodles	Cook in boiling water until done. Drain
10 oz raw shrimp, peeled ¼ tsp ground cumin salt + pepper	Toss shrimp with seasonngs to coat.
2/3 tsp olive oil	Put oil in a hot saute pan and cook shrimp 1-2 mins until no longer pink.
3-4 cloves garlic, crushed	Add noodles and garlic and cook 1 min.
2 Tbsp lime juice 4 Tbsp fresh, chopped cilantro	Squeeze juice over everything and sprinkle with cilantro. Toss well.
2 large, cupped lettuce leaves	Portion into lettuce leaves to serve.

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

1 two-oz egg = US large	1.5 two-oz eggs
onion + tomato + cabbage	tomato + mushrooms
olive oil + whole-wheat lavash	scallion
New Mexico green chilis + fruit	apple
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

3 oz lobster meat + Gruyere cheese	6 oz whole wheat pizza dough
shallot + garlic + broccoli + carrots	canned crushed tomatoes + black olives
1 oz cognac or brandy + 2 oz dry white wine	prosciutto + Parmesan cheese
tomatoes, fresh or canned diced	side salad with beets + cucumbers
Sparkling water	Sparkling water

Hometown Heroine: Brandywine

September 10, 2023September 9, 2023 ~ me ~ Leave a comment

Casimir Pulaski was born into a noble family in Warsaw. At that time, Poland and Lithuania had formed an alliance that was threatened by pressure from the Russian Empire. Pulaski was trained in the manly arts of riding, sword-fighting, and in the ideas of the Enlightenment. In an attempt to rid the country of Russian influence, Pulaski joined a group of like-minded patriots. Many raids and skirmishes showed that the young noble had skill and bravado and lots of luck. A failed kidnapping of the pro-Russian king lead to banishment for Casimir. In France, Pulaski met Benjamin Franklin who was signing up recruits for the army of the new United States of America. Upon landing in Boston, Casimir went straight to General George Washington‘s camp in New Jersey to volunteer. Not so fast! The Continental Congress had to approve it first. So Pulaski hung around, and tagged along when the army went to Brandywine Creek where the British troops were gathering. The Americans thought they had blocked all the fords, but the enemy found one and came around on the right. Near the end of the day on September 11, Casimir and Washington realized that their line — and Washington himself — were in danger. Pulaski received permission to lead a cavalry charge. With characteristic brashness, his small force charged the British, allowing an orderly retreat for the Americans. Pulaski had saved the General and perhaps the future nation! At this point you are wondering who was the ‘heroine’ of the battle? Pulaski died at the Siege of Savannah, was buried in Georgia, then was re-interred with honors in 1853. At the time, there were some doubts as to whether the bones were indeed Pulaski’s. In the 1990s, a team of forensic scientists opened the grave — and boy! were they amazed! While a DNA analysis matched that of the family, the wide pelvic bones and the delicate facial features indicated that Pulaski was female. Or maybe intersex. Brown University reports that up to 2% of babies are born intersex: with internal organs that are at odds with their external appearance. Did Casimir’s parents just not know, and raised the child as a boy? Did Casimir recognize that they were not quite the same as other boys? No, Pulaski was not gay, nor were they a cross-dresser. We do not know what Casimir experienced. What we do know is a] that Casimir Pulaski was a dashing hero of the American Revolution, a fighter for freedom on two continents; b] they justly deserved the praise of our nation; c] that gender does not define bravery; d] that sex and anatomy are more fluid than we had thought; e] that Casimir Pulaski is the Parent of the American Cavalry.

The American Polish community is justly proud of their native ‘son’. We will honor Casimir with foods that would have been on the table of their Polish-Lithuanian compatriots.

Czech Breakfast: 233 calories 5 g fat 4 g fiber 11.5 g protein 37 g carbs 65.6 mg Calcium NB: The food values are for the meal and fruit only and do not include the optional coffee. PB The Czechs, Germans, and Poles all share a penchant for a breakfast of bread, meat, cheese, and fruit. This is a meal to enjoy often, since it is delicious and simple to prepare.

1-1½ oz sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 1 blue or 2 yellow plums Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Whether you pile everything on the bread and eat it that way, or sample each item separately, this is a hearty way to start the day. For those of you who start your day with lunch, this is for you.

Borscht: 188 calories 3.4 g fat 6 g fiber 10 g protein 30.5 g carbs 117 mg Calcium PB GF In Russia, this soup is pureed and served cold in the Summer. This Ukrainian version is eaten in the Winter, hot and chunky and satisfying. Local versions of this soup are found in Poland, Lithuania, Latvia, Estonia, and Belarus.

4 cups = 4 Servings
12 oz roasted beets, skins removed	Grate beets to produce ~ 2 cups
1 Tbsp butter ½ carrot ½ stalk celery ½ cup parsnip ½ potato 1/2 stalk celery ¼ small head cabbage 2 Tbsp parsley, chopped 2 tsp thyme, chopped ½ tsp sweet paprika l large garlic clove	Cut carrot, celery, parsnip, and potato into a ½” dice. Slice celery into 1/2″ pieces. Shred cabbage thinly. Chop garlic finely. In a Dutch oven, melt butter. Cook these ingredients ~10 mins until softened but not browned
1 bay leaf 4 allspice berries 8 black peppercorns	Tie spices in a bag or put in tea ball, then add to pot.
2 c. beef/chicken stock 1½ c water 1 c canned tomatoes	Chop tomatoes, if necessary. Add these and simmer ~30 minutes, until vegetables are tender.
Grated beets 2 oz chicken kielbasa 1 c canned, drained small white beans	Cut sausage lengthwise, then slice crosswise ½“ thick. Add to pot with beets and beans. Simmer ~10 minutes
1 Tbsp red wine vinegar 1½ tsp sugar	Stir in, season to taste with salt+pepper.
optional: Sour cream or plain yogurt chopped dill Finn Crisp crackers or Sourdough Rye bread	Ladle into bowls, dollop with sour cream sprinkled with dill. Serve with bread-stuff of choice or omit.

	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."

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Recipes for healthy dieting

Saint Denis

Baedeker

St. Leodegar

Religions: Confucius

Stamford Bridge

Slow Days: Tomato Relishes

Autumn, defined

Tiffany

Marco Polo

Hometown Heroine: Brandywine

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