Juneteenth

June 18, 2023June 13, 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 WhatMojo who is now Following.

What could be worse than being enslaved? Having been freed but not knowing it! That is what Juneteenth is all about. The Emancipation Proclamation, which freed the slaves and ended slavery in the USA, was signed in January, 1863. Of course, slave owners in the American South ignored it. As the army of the Northern states conquered Confederate-held land, the proclamation was read and slaves were liberated. But news did not reach Texas so fast [or they didn’t want to hear it], and it was only in June 1865 that Federal troops entered the state. General Gordon Granger announced in Galveston that slavery was over. Thus the 19th day of June became the ‘second independence day in America,’ as the last enslaved people were freed. Ever since then, Black People all over the US have celebrated on June 19th, every way they could. On June 17, 2021, the date was accepted as a federal holiday, and in Galveston a mural to commemorate Juneteenth was dedicated the same year.

Our breakfast for Juneteenth was a great favorite in the American South, eaten by the enslaved and their captors. The dinner is easy to prepare at a traditional Juneteenth cook-out. Foods that are red are a big part of Juneteenth celebrations, signifying the struggles of the ancestors and the strength of the people. Some popular foods are linked to ‘prosperity:’ cabbage, black-eyed peas. It is also common to enjoy southern soul foods: corn bread, fried chicken.

Hoe Cakes with Fruit & Yogurt: 173 calories 1.5 g fat 4 g fiber 13 g protein 36 g carbs 75 mg Calcium NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF Here the old Southern meal of cornmeal cakes is updated with healthy fruit and yogurt and some needed protein. HINT: recipe yields 6 hoe cakes, enough for 2 people. For Juneteenth, choose strawberries as your fruit.

3 Tbsp yellow cornmeal 2.5 Tbsp hot water	Combine by stirring well to make a mush. Let sit for 15 minutes
1 oz egg white ¼ tsp yeast	Stir into the warm cornmeal mush and let sit for 1-12 hours. This makes ¼ cup/125 ml in volume
2 Tbsp cornmeal 2 Tbsp water ¼ tsp salt	Mix into the mush. If you take some up on a fork, it will sit on top with a little batter dribbling through. If it is not like this, add more cornmeal or more water. This was ½ cup in volume.
	Using 2 Tbsp of hoe-cake batter, drop onto a hot griddle sprayed with non-stick spray. Should make 6 cakes. Cook on both sides. Best if eaten fresh.
½ cup raspberries 2 tsp honey 4 oz plain yogurt 2 slices Canandian bacon	Put the fruit and honey in a small dish and microwave for 30 seconds. Warm the Canadian bacon on the griddle as you cook the cakes.
Optional: blackish coffee [53 calories] or tea or lemon in hot water	Serve the Hoe Cakes with the dish of berry syrup and yogurt on the side or stir them together before slathering on the hoe cakes.

Sausage Kebabs: 282 calories 20 g fat 1.5 g fiber 17 g protein 12 g carbs 44.4 mg Calcium PB GF Here is a simple and satisfying meal, made with vegetables that are available all year round. You could cook this on the grill or roast it in the oven.

1 chicken sausage @ 150 calories 2.5 oz sweet bell pepper, yellow or red or orange 2.5 oz zucchini 10 sugar snap peas or 1.5 oz water melon marinade/sauce: 2 tsp olive oil 2 tsp vinegar 1.5 tsp Worcestershire pinch sugar

Whisk the marinade ingredients together. Slice sausage in ½” chunks. Cut pepper and zucchini into chunks about the same size. Thread the meat and veggies onto skewers, alternating. Pour marinade in a shallow heat-proof dish, lay the kebabs in the sauce, turning to coat, and let sit 20 minutes. Heat a grill to med-high or the oven to 400F. Grill while basting with sauce OR roast, basting every 10 minutes. Plate with snap peas or melon.

Issa

June 14, 2023June 9, 2023 ~ me ~ Leave a comment

You have heard of ‘Haiku,’ the three-line Japanese poetry. It was developed in the 1200s as an introduction to a longer poem. Three hundred years later, haiku became a stand-alone work. This type of poetry has three unrhymed lines with a total of 17 syllables, arranged in a 5-7-5 structure. Topics are usually drawn from nature — from tiny observations and little moments that have a Zen-like quality. One of the most famous practitioners of the art form was Kobayashi Yataro who took the pen name “Issa” [bubble in a cup of tea]. His life was not an easy one: death of his mother, a contentious step-mother, intermittent schooling. In 1792, he left a position at a poetry school, defiantly proclaiming himself to be the ‘priest of haiku poetry.’ Like his predacessor the poet Basho, Issa traveled widely. He also taught, and wrote journals filled with haikus. 20,000 of them. His father’s death brought him back to his natal village, but it was ‘home’ no more. Issa’s step-mother contested the will that would have given him the family farm, and the case went on for years. In his 50s, the poet married for the first time. But the couple’s four children died in childhood and then their mother died. Two more marriages followed, since Issa yearned for a child to survive him. He died in 1828, and his daughter was born five months later. The legions of his students made sure that the poet was not forgotten. There is a museum dedicated to Issa’s work in Takayama. His love of childish innocence and his playful wordings are a counter to the wistful adult voice of his poems. As an adult, he still mourned his mother and revered his father, yet he could skewer the rich and famous, bringing them down a few pegs. Isa’s work is the most loved of all the major haiku masters.

To honor Issa’s birthday, 15 June 1763, we will enjoy foods from Japan. Our meals today are a bit like haiku: light yet complex; simple yet rich in flavor. Try writing a haiku of your own: describe a feeling or animal; make reference to a season; be enigmatic; have fun. Here is my haiku, written in the voice of a person deciding to start Fasting.

To have less of me and yet to be much more- Oh! I shall FAST in Spring

Japanese Onion Soup with Onsen Tamago Egg: 215 calories 5 g fat 2 g fiber 16 g protein 29 g carbs 48 mg Calcium NB: The food values given above are for the egg soup and fruit only, not the optional beverages. PB GF Our Younger Son prepared this for us one morning after a lot of heavy eating and it was a revelation: light yet hearty and so delicious. “Onsen Tamago” means ‘hot spring’ and it is a different [to me] way to cook a soft egg. HINT: This recipe is enough for 2 servings. Very easy to save for another breakfast or lunch one or two days from now.

2 two-oz eggs ½ cup sweet onions 2 cups chicken broth 3 Tbsp soy sauce 2 Tbsp mirin 1 oz Japanese noodles, such as soba @ 95 calories/ounce Sriracha, to taste garnish: scallions, chopped 2 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Onsen Tomago Egg: HINT: The eggs can be prepared up to 2 days in advance. 2 raw eggs in shells 1 liter water 1 cup cold tap water Bring water to a boil. Once it boils, remove it from the heat, and add 1 c. of cold water. Using a slotted spoon, place eggs into the hot water and cover. Let sit for 17 minutes, then remove the eggs with a slotted spoon and let sit at room temperature for 5 minutes. Serve hot or refrigerate for up to 2 days.

Onion Soup: Cook noodles according to package, shock in cold water and put in serving bowls. Place sliced onions and stock into pan and bring to boil. When stock comes to boil, reduce heat to a strong simmer and cover. Cook until onions are soft (they should not be rigid when you pick them up with chopsticks). When onions are almost finished, add soy sauce, mirin, and sriracha and stir. If the liquid has reduced noticibly, add water. When the onions are finished, pour the onion and broth over noodles. Carefully crack onsen tamago egg into broth. Garnish with green onion and serve the melon on the side. Eat with chopsticks and Japanese spoon.

Udon Shrimp Curry: 273 calories 4 g fat 4.4 g fiber 19 g protein 27.5 g carbs 85 mg Calcium PB Udon noodles and bricks of curry are staples of Japanese cooking. This meal is hearty, healthy, and satisfying. I prepared enough to serve guests — what the photo shows is what was left after 4 hungry people ate their fill! There is a lot of food for your 273 calories.

Sv 2
3 oz dried buckwheat udon noodles with yam	Cook udon in boiling salted water ~2 mins. Drain, saving water, and put aside.
½ tsp sesame oil 3 oz onion, sliced thinly	Put oil in a pan over med-high. Add onion, stir 1-2 mins until slightly softened and fragrant.
2 oz carrot, ½” batons 1½ oz celery, ½” batons 1 ½ oz cabbage, thinly sliced	Prep vegetables and cut to size. Add to pot, and stir.
1 tsp soy sauce or tamari 1 cup water	Pour these in and stir. Bring to a boil, then turn heat to medium. Cover simmer 13 mins, until veg are just tender.
½ S&B Japanese curry brick 2 pinches sugar	Chop the curry brick. When veg are tender, add curry and sugar, and stir until broth thickens. If too thick, add water.
Par-cooked udon 1½ oz frozen spinach 4 oz raw shrimp	Cut shrimp in half if large. Add these to broth. Cook ~4 mins, until shrimp is cooked, noodles are warmed, spinach is warm and everything is well-combined..
	Divide equally among serving bowls, and eat immediately.

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

the white of one 2-oz egg = US large	two-oz hardboiled egg + tomato
yellow corn meal + yeast	Whole grain 70-calorie bread
plain yogurt + honey	reduce fat ricotta or 2%-fat cottage cheese
raspberries + ‘Canadian’ bacon	yellow sriracha + strawberries or blueberries
	optional smoothie
optional hot beverage	optional hot beverage

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

one chicken sausage @ 150 calories + vinegar	Boston lettuce + cherry tomatoes + apple
sweet bell pepper + zucchini + olive oil	hard-cooked egg + cooked chicken breast
sugar snap peas or	medjool date + chick peas + soft goat cheese
Worcestershire sauce + pinch sugar	pine nuts + shallot + cinnamon dressing
Sparkling water	Sparkling water

The Dandy Horse

June 11, 2023May 30, 2023 ~ me ~ Leave a comment

Prior to 1818, if you needed to travel, your options were limited to: horse-back, a wagon or carriage, or walking. Not surprisingly, most everyone walked. And, not surprisingly, those walkers did not usually go very far. But in Germany, two inventors tried to change that. Baron Karl Drais and Otto Schillinger came up with a wooden seat over two wheels. The rider would straddle the seat, stretch their legs to the ground, and move the vehicle forward with their feet [think: Flintstone car]. They called it the Laufmaschine, German for ‘running machine.’ To the language-challenged English speaker, it looks like ‘laugh machine.’ And people did laugh, but they also rode the machine. It was popular all over Europe despite the fact that, due to lack of adjustability, each machine had to be built to fit the owner. It was variously called the Draisienne and the derogatory Dandy Horse. An adjustable seat was developed, but it never caught on. As you will have guessed, the machine was improved in the 1860s by French inventors who added pedals and a chain drive. It was manufactured by the Michaud company and ushered in true human-powered transport. Today you will see toddlers riding a plastic version of the laufmaschine. Bicycles are making a come-back in urban centers and with the rise of E-Bikes, one can get quality exercise from childhood to old age.

People laughed at those riding a dandy horse. People who rode it no doubt laughed with glee. Our breakfast food involves laughing and our dinner will make you gleeful. Both meals are dandy. Burn a few calories today on a bike. Eat fewer calories today as you Fast.

Laughing Herb Bake: 129 calories 6.5 g fat 1 g fiber 9 g protein 6 g carbs 94 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF So rich! So creamy! So low in calories!

One 2-oz egg ½ wedge Laughing Cow low-fat cheese 2 Tbsp fresh herbs OR 1 Tbsp dried ½ Tbsp low-fat ricotta cheese 3 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] or lemon in hot water

Spritz a ramekin with non-stick spray. Set the toaster oven at 350 F. Cream the cheeses together with the herbs. Whisk in the egg and salt/pepper to taste. Pour into the ramekin and bake at 350 F. 12-15 minutes. Plate the fruit, prepare the optional beverages, and find something that makes you laugh.

Korean Seafood Pancakes “Haemul Pajean”: 266 calories 2 g fat 5.6 g fiber 33 g protein 37 g carbs 88 mg Calcium PB What’s not to love about this pancake, plump with yummy seafood and served with a savory sauce?

¼ cup white whole wheat flour ½ cup water 1 egg white 1½ oz scallion, sliced 4½ oz cooked seafood – all one type or a mixture [ex: shrimp, chopped into ½” pieces, if large; lobster, chopped into ½” pieces or use smaller shreds; flounder, flaked] Per serving: 2 oz tomato dipping sauce** or commercially-available spicy sauce

Whisk flour, water, and egg white until well-blended. Combine the seafoods in a bowl with the scallions. Heat a non-stick pan [I found a ceramic pan to work very well] and pour in ½ of the batter. Swirl it around so that it covers the bottom. Quickly sprinkle half of the seafood/scallion mixture over the top of the pancake before it sets. Cook for 6-8 minutes, then flip and cook until beginning to brown. Repeat with remaining ingredients. Pile the cooked pancakes on top of each other and cut into wedges. Serve with tomato wedges and 2 Tbsp dipping sauce**.

**Dipping Sauce [HINT: THIS IS ENOUGH FOR 2-3 SERVINGS] 3 Tbsp soy sauce 2 tsp rice vinegar 3 Tbsp chives, chopped pinch crushed red pepper flakes pinch sugar Combine in a micro-wave-safe bowl and heat until sugar dissolves.

Religions: Islam

June 7, 2023May 25, 2023 ~ me ~ Leave a comment

Muhammad ibn Abdullah was born into a prosperous family in Mecca in the year 570 CE. He hardly had a chance to know his family. His father had died before he was born. For his first five years, he lived with a nomadic Bedouin family in the desert. One yer after he returned to his mother, she died. Two years after that, his guardian grandfather died. Then he went to live with an uncle. There he learned to manage camel caravans that plied the trade routes — the ancient Arabian equivalent of owning a long-haul trucking firm. Muhammad became wealthy and gained a loving wife, Khadijah. She herself was rich and influential and 15 years older than her husband. As a respite from his busy life, Muhammad would visit a cave outside of town to meditate and relax for one month each year. In the year 610, when he was in the cave, Muhammad dreamed that an angel came to him, insisting that the man “Read!” Not knowing how to read, Muhammad said that he could not. Finally, the angel dictated a verse which Muhammad said became imprinted on his heart. He hurried home in a state of fear to tell his wife what happened. She comforted him and took the tale to her uncle. Uncle Waraqah was a Christian and a Hebrew scholar. He assured his niece and her husband that the angel was Gabriel and that the message was from The God [known in their language as Allah]. Muhammad began to speak his revelations to his family, and later his friends. All believed him, becoming the first adherents of Islam. His teachings that there is but one God, put him in conflict with local Quraysh tribe, those who guarded the Kaaba. Tradition said that the Kaaba was built by Abraham [patriarch of Judaism and Christianity] and his son Ismael to house a Black Stone that fell from heaven and was given to them by Gabriel. The site was holy to the Bedouin tribes and the building was decorated with statues to many gods. Muhammud and his followers were persecuted and driven from Mecca to Medina. There many more people followed the new religion of Islam, calling themselves Muslims. A treaty with the Quraysh, who had gathered 40 assassins to kill Muhammud, permitted Muslims to make their annual visit to the Kaaba. When the the bargain was broken, the Muslims attacked and gained the city. The gods of the non-believers were thrown out. Expecting death, the Meccans were astonished to be released. From 610-632 CE, Muhammad received words from Allah which he wrote down in the Quran. The final verse was received and recorded within a few weeks of the death of the Prophet on June 22, 633. Islam spread rapidly from the Arabian Peninsula, reaching from China to Spain within 90 years. It is the second largest religion in the world. At the core of their faith are the Five Pillars. Throughout the centuries, Muslims valued knowledge and became great scholars during the time that Europe was in the Dark Ages. It is a pity that the three religions that stem from Abraham cannot see eye to eye, since they preach essentially the same messages.

Islam began in the Levant, so we begin our day with a meal of Levantine ingredients. The Prophet and his initial followers were Arabs, so our dinner contains ingredients that they would have enjoyed.

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.

1 ½ 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 1 oz strawberries 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]

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 berries.

**HUMMUS: makes 2 cups 1 Tbsp = 27 calories 1.5 g fat 0.6 g fiber 0.5 g protein 3 g carbs 1 mg Calcium ¼ c = 108 calories 6 g fat 2.4 g fiber 2 g protein 12 g carbs 4 mg Calcium PB GF Recipe from Mollie Katzen’s Moosewood Cookbook.

1 can chickpeas, drained + rinsed 4 cloves garlic, smashed 1½ tsp salt 4 tsp lemon juice 5 T tahini 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.

Arabian Spiced Chicken: 297 calories 4 g fat 5.4 g fiber 24.4 g protein 46 g carbs 35 mg Calcium PB GF Using ingredients originally from the region, it is possible to craft a very authentic meal that could have been enjoyed by ancient Arabs. They would have eaten by grasping the stew with the flat-bread called fatir — but on a Fast Day, we will choose a fork. TIP: This recipe makes enough for 2 [two] meals.

6 oz chicken thigh meat, boneless, skinless 2/3 cups water 1/3 cup chicken broth 1.5 tsp Hawayij spice 1/3 cup dry quick-cooking barley Per serving: 5 oz watermelon on baby spinach leaves OR 3 deglet noor dates + 5 oz watermelon cubes

Skin and bone the chicken thigh and cut it into 1” chunks. Heat a non-stick skillet and spritz it with non-stick spray. Sprinkle the chicken with the spice and saute it until partly cooked. To the pan, add the water and heat it, scraping up any brown bits from the bottom. Stir in the dry barley. Put a lid on the pan and simmer for 10-12 minutes. Add the chicken broth and stir gently until everything is heated through. Plate with the dates and watermelon on the side. Sprinkle the stew with more Hawayij if you like. The peppery stew is fabulous with the cool, crisp melon and the sweet, musky dates. What an Arabian Delight.

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

1 two-oz egg	2 two-oz eggs + sweet onion
Vache qui Rit/Laughing Cow cheese	beef or chicken stock
herbs — fresh or dried	soy sauce + mirin + scallion
ricotta cheese, lower fat + melon	Japanese dried soba noodles [190 calories/2 oz]
	optional smoothie
optional hot beverage	optional hot beverage

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

white whole wheat flour + egg white + scallion	dried buckwheat Japanese noodles with yam + onion
tomato + shrimp + lobster or crab + flounder/fish	sesame oil + carrot + celery + cabbage
soy sauce + rice vinegar + chives	soy sauce + spinach + raw shrimp
garlic + red pepper flakes + sugar	S&B Japanese curry brick
Sparkling water	Sparkling water

Eleanor Farjeon

June 4, 2023May 23, 2023 ~ me ~ Leave a comment

Eleanor was born to be creative: her father was an author, her mother was an actor’s daughter. Eleanor was shy and frail, so she stayed in the attic and read books. When she was 22, she decided that she could write for a living — and she had to, since her father had died. She began with children’s books and poetry, and was successful from the start. Family and family memories influenced her work throughout her life. Eleanor collaborated with her brother-the- musician to write an operetta; with her brother-the-actor on four plays. World War I saw the death of friends, and a series of letters to a soldier on the front became her most popular book Martin Pippin in the Apple Orchard. Poets and theater people were among her friends as Eleanor churned out 34 books. In her 1957 collection of poems and hymns, was a little thing she had penned in 1931. In 1971, it was sung by Cat Stevens and became an international hit. Have you guessed it yet? Morning Has Broken has leapt off the pages of hymnals as a popular song and a beloved hymn to nature. By the end of the 1950s, Farjeon had received three major awards for literature, two of which were created for the occasion. She died on June 5, 1965, secure in her legacy but unaware of the torrent of fame that her little hymn would bring.

Eleanor’s greatest hit evokes scenes of simplicity and comfort and pastoral peace. Our meals today are simple and comforting and derived from wholesome, natural ingredients.

Croissant & Fig: 186 calories 8 g fat 2 g fiber 5 g protein 23.5 g carbs 37.5 mg Calcuim PB Who would imagine that one could even think of a croissant on a Fast Day?!? How ’bout half a croissant with some figs enrobed in dried ham? Ooh-la-la! That is a good breakfast! Dear Husband loved the figs-and-ham combo. HINT: These ingredients serve 2 [two] people.

1 plain croissant weighing 2.5 oz 4 fresh figs or 4 dried Turkish figs [total weight = 2 oz/80 g] 0.7 oz Prosciutto Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Hours before: soak dried figs in water until they are soft. [Not necessary if you have fresh figs.] Gently heat the croissant. Slice the Prosciutto into four lengthwise strips and wrap them around the figs. Cut the warm croissant in half cross-ways. Distribute the food on the plates and enjoy with a hot beverage.

Cheese Souffle: 293 calories 19.5 g fat 1.4 g fiber 20 g protein 9.5 g carbs 290.5 mg Calcium PB GF – if using GF flour in Béchamel Few foods are as amazing as a good souffle, which rises to airy heights of flavor. HINT: The recipe serves 2 [two] people.

2 egg yolks ½ cup Bechamel sauce, no cheese 2 egg whites 2 Tbsp chives/scallion green parts, snipped or sliced 2 oz Cheddar cheese, grated per serving: 1½ oz green beans

Separate the eggs, being very careful not to get any yolk in the whites. Whisk the yolks with the bechamel, then stir in the cheese and chives, along with salt & pepper to taste. Heat the oven to 400 F. Whip the egg whites until they are stiff. Combine a half cup of the whites with the egg yolk mixture and gently whisk together. Fold remaining egg whites into the yolk mixture and pour into a 1-quart oven-safe dish. [I like to use a 1-quart glass casserole with straight sides, which fits in the toaster oven.] Being as gentle as possible, pour the souffle mixture into the ungreased/unbuttered/unoiled baking dish and smooth out the top a bit. Bake for 25 minutes. Cook the beans. Serve the souffle by scooping it out onto the plates. Some like a soft souffle, which will sink rapidly. I prefer mine to be cooked through yet still be creamy on the inside. Either way, absolutely delicious!

Rhubarb Again!

May 31, 2023May 23, 2023 ~ me ~ Leave a comment

The rhubarb is up — way up by late May, so our town’s Rhubarb Festival will take place during the first weekend in June. The plants are so hardy, patiently waiting under the ground all winter, sleeping soundly under the 25″ of snow that fell in mid-March. We enjoy rhubarb as a beverage, as dessert, as a relish/chutney. During the heyday of the Silk Road from Constantinople to China, rhubarb roots were traded back and forth for their medicinal use. They were more valuable than silk. Soon, I will be in pie-baking mode: for the Pie Contest, for the Bake Sale, and for our freezer. But on a Fast Day, Rhubarb is not just for pie, although it is nicknamed the “Pie Plant.” Here is rhubarb for breakfast and rhubarb sauce at dinner. Win-win! Rhubarb is always a winner!

NB: If you love rhubarb as much as I do, visit https://benningtonnhhistory.blog/2023/04/11/rhubarb-what-is-it/ for a monthly dose of rhubarb lore and recipes.

Yogurt Creme Brulee: 208 calories 2 g fat 2.5 g fiber 19 g protein 28 g carbs 115.6 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Let’s have dessert for breakfast! A Bobby Flay dessert was the inspiration for this breakfast recipe. HINT: This makes enough for 2 [two] servings.

	You will need a small blowtorch to caramelize the sugar. You CANNOT use the broiler for this or you will melt the yogurt.
8 oz Greek yogurt, skim ½ tsp vanilla	Stir yogurt and vanilla in a medium bowl until combined. Cover and refrigerate 30+ mins to allow the flavors to meld.
1 cup rhubarb mush or berries 2 Tbsp water + 1 tsp sugar ½ tsp lemon juice	Put 2 cups sliced rhubarb in a pan with 1/2 cup water. Simmer until just softened, ~10 mins. Add sugar and stir to mash rhubarb. –OR– Put berries in a small saucepan and add water. Simmer until just softened, ~5 mins. Add sugar and stir in the lemon juice. Let cool.
2 ramekins ¼ c rolled oats, toasted	Divide fruit between the ramekins. Toast oats in a dry skillet and sprinkle on the fruit. Fill with yogurt. Cover and freeze 5 mins.
2 tsp turbinado sugar per ramekin	Sprinkle sugar over each ramekin. Caramelize by slowly sweeping the blowtorch flame back and forth. Let sugar harden, ~2 mins.

In addition: 1 oz 3%-fat ham slice Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

While the ramekins are in the freezer, cut the ham slice into ribbons and quickly cook in a dry skillet. Plate the ramekin with a wreath of ham around it. A fine mix of opposite flavors, temperatures, and textures.

Halibut with Rhubarb Relish: 182 calories 5.5 g fat 1.5 g fiber 25 g protein 6.4 g carbs 82 mg Calcium PB GF Whether you bake or broil or grill the fish, a fruit relish makes for a splendid topping. The idea for the Rhubarb Agrodolce came from Todd English in his Olive’s Table.

4 oz halibut filet 4 spears asparagus OR side salad with beets + cukes 2 Tbsp Rhubarb Agrodolce

Pan sear the fish in a lightly-oiled cast iron skillet for 4 minutes per side over medium-high heat. In the meantime, prepare the asparagus or salad. Plate and spoon the fruit relish onto the fish. Believe me, you will eat this fish “with relish.”

Rhubarb Agrodolce: makes 2 cups per fluid ounce [2 Tbsp]: 23 calories 1 g fat 0.6 g fiber 0.3 g protein 3 g carbs 27 mg Calcium PB GF From Todd English.

1.5 tsp fresh ginger, peeled and minced ½ cup onion, chopped 1 pound rhubarb, chopped in ½” dice	Spray a non-stick pan with cooking spray. Add the ginger and cook for 4-5 minutes. Add the onion and cook for 4-5 minutes. Add the rhubarb and cook for 4-5 minutes.
1 Tbsp butter ¾ cup hard cider 2 Tbsp balsamic vinegar 1 tsp fresh rosemary, chopped	Add each item one at a time, stirring thoroughly after each addition. Bring to a low boil and cook until reduced by half – about 10-15 minutes.
1.5 tsp brown sugar	Add sugar and stir to combine.

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

one plain butter croissant weighing 2.5 oz	1.5 two-oz eggs + strawberries
Turkish figs, fresh or dried	hummus: canned chickpeas + garlic + tahini….
prosciutto	….lemon juice + pepper + cayenne pepper + onions
	Mediterranian Vegetables
	optional smoothie
optional hot beverage	optional hot beverage

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

two 2-oz eggs	6 oz chicken thigh meat
Bechamel sauce, no cheese	chicken broth + deglet noor dates
chives or scallions	Hawayij spice + watermelon
green beans + Cheddar cheese	quick-cooking barley
Sparkling water	Sparkling water

Shek Yeung, Pirate Queen

May 28, 2023December 16, 2023 ~ me ~ Leave a comment

She was born in the poorest province of China and served as a child prostitute, yet she rose to be the richest, most powerful woman of her time. She was Shek Yeung [aka: Ching Shih, Zheng Yi Sao, Shi Yang, Shi Xianggu], the Pirate Queen of the South China Sea. Wow. As a prostitute, she worked in a floating brothel in Canton harbor. Her beauty and elegance attracted many customers. Her ability to find out and to trade secrets made her important to influential people. When she was 26, a pirate leader named Zheng Yi either won her heart or forced her into marriage. Her status enabled her to negotiate a hefty bride price: control over half of her husband’s piracy enterprise. They married in 1801, and established a coalition of six pirate chiefs along the coast in 1804. Each group was known by the color of their flags –Shek Yeung and Zheng Yi commanded the Red Flag Fleet. But in 1808, Shek Yeung was a widow. Her tactical move was to join forces with the second in command, her late husband’s adopted son, Cheung Po Tsai. They married and continued marauding along the coast. Within a few years, Shek Yeung had 1800 large and small junks under her control, carrying 80,000 pirates! She was not merely “Cheung’s Widow” [one of her many names], she was respected and obeyed by all her men. Shek Yeung was also a thorn in the side of the colonial factions. The Portuguese and English banded together to subdue the pirates, with varying degrees of success. At last, in 1810, the Qing Dynasty had had enough. They negotiated with Shek Yeung: she could retire with impunity, earn a government appointment for her husband, and keep all her wealth if she would step down as Pirate Queen. She took the deal, leaving the South China Sea in relative peace. The Fragrant Lady retired to Macao, where she set up a gambling parlor [forerunner of today’s casinos in Macau?] and, unfortunately, a brothel, before she died in 1844. Remarkable life. Remarkable woman.

The famed pirate queen has been depicted in print, on TV [with Dr Who] and on film [Madame Ching in Pirates of the Caribbean]. The latest work about her, the highly-anticipated novel Deep as the Sky, Red as the Sea, by Rita Chang-Eppig will come out on May 30, 2023.

Shek Yeung was from Guangzhou [formerly Canton] and so are today’s foods. Quickly-cooked fresh vegetables are a hallmark of the cuisine of Guangdong Province 广东省. Seafood also figures prominently in the region’s cooking, so we will have shrimp and crabmeat on the menu.

Foo Yung ScrOmelette: 150 calories 7.6 g fat 1.5 g fiber 13 g protein 8 g carbs 68 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 2 Tbsp crab meat ¾ tsp soy sauce ¼ c mung bean sprouts ¼ oz mushrooms green parts of one scallion, sliced ¼ tsp ground ginger splash of hot sauce 1 oz applesauce OR 1 oz 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]

The night before, combine the crab, soy, sprouts, mushrooms, scallion, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes: put half of the crab mixture in the pan, then pour half of the egg on top. When done on the bottom, turn to cook the top. Repeat with other half of ingredents.] Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Wonton Soup: 257 calories 34 g fat 1 g fiber 23.5 g protein 29 g carbs 25 mg Calcium PB Cantonese wonton soup can be your’s, easily and without the extra salt or MSG. I prepared the entire batch of filling, then stuffed and poached all 26 wontons. Frozen, they will be the ‘instant’ source of future meals or an addition to a Dim Sum assortment.

Filling: 4 oz ground pork 4 oz chicken meat ½ tsp cornstarch ¾ tsp sugar 1 tsp sesame oil ¼ tsp white pepper ¾ tsp salt 1 Tbsp water 1 Tbsp sherry 4 oz shrimp, chopped to the size of green peas

Combine all ingredients except the shrimp in the bowl of a food processor and mince to a paste. Stir in the shrimp. Refrigerate until ready to fill the wontons. TIP: Can be made the day before.

Wontons: wonton skins are small squares of egg-roll wrappers 5 wonton skins per bowl of soup = 26 skins for the entire batch

Put 4-6 wonton skins on a cutting board. Moisten two edges of one of the squares. Place 1 Tbsp of filling on the square, fold over to make a triangle, and pinch the sides together. Set aside until ready to poach them.

Poaching filled wontons: Bring a pan of water to boil. Depending on the diameter of the pan, add wontons 4-5 at a time. They will sink to the bottom of the pan. When they float to the surface [in 4-5 minutes], fish them out and put on a tea towel to drain.

To finish the soup: 1.5 cups delicious chicken stock 1.5 oz cabbage in strips 5 wontons 1 Tbsp sliced scallion Heat the stock to a simmer and add the cabbage. Cover and simmer until the cabbage is cooked. Put 5 poached wontons in the bowl, add the stock and cabbage, sprinkle with scallion. Pass the soy sauce.

Saint Bede

May 24, 2023May 18, 2023 ~ me ~ Leave a comment

Who was the premier historian of Medieval England? The Venerable Bede. Who was the leading authority on scripture in Medieval England? The Venerable Bede. Who wrote the first translation of Saint John’s Gospel into ‘English’? The Venerable Bede. Who was this guy?? Bede was born near Jarrow, England in 673, a time when the Romans had departed, the Vikings had not yet arrived, and England was a melting pot of Angles, Saxons, Jutes. At age seven, his parents turned him over to the Benedictines for his education. Young Bede was a voracious learner and very devout, so at age 19 he was ordained as a deacon although he did not become a priest until he was 30. As a monk, Bede lead daily Mass, worked in the bakery, at the farm, and still had time for scholarship. To Bede, prayer and fasting were important parts of his devotion, but he maintained that loving one’s neighbor was as important as loving God. Despite invitations to visit and preach at other monasteries, Bede was almost like an anchorite in his refusal to leave the Jarrow area. He even turned down an invitation to visit the pope in Rome. So the world came to him. From all over England and parts of Europe. Through it all, Bede studied. He wrote 45 books on scripture and his seminal text: the five volume Ecclesiastical History of Britain in 731. Bede worked to solve the thorny issue of knowing the date for Easter and he was the first to discuss time based on years since the birth of Christ [Anno Domini]. Much as he loved learning, Bede said that “It is betters to be a stupid and uneducated brother who, working at the good things he knows, merits life in heaven, than to be one who – though being distinguished for his learning in the Scriptures, or even holding the place of a teacher – lacks the bread of love.” We should all remember that.

The residents of monasteries ate a lot of fish. To meet a year-round need, fish was smoked or brined or dried to preserve it. Today’s meals rely on smoked fish for their flavor.

Kippered Yorkshire Pudding: 226 calories 5 g fat 6 g fiber 11 protein 33.5 g carbs 102 mg Calcium HINT: This is enough for 2 [two] servings. Nothing says Yorkshire like the iconic pudding and kippers. This is a meal to eat at home or to take on the road for a get-away breakfast.

1 oz kippered herring ½ cup 1% milk 1 rounded tsp high gluten flour ½ cup white whole wheat flour [or all-purpose, for lower protein and fiber] one 2-oz egg ½ tsp dry mustard ¼ tsp salt 3 oz pear Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] or lemon in hot water

Soak kippered herring in water for 30+ minutes. Drain and mince. Whisk the milk, flours, egg, mustard and salt until combined, but do not over-mix. Spray a 7” pie plate with cooking-spray and sprinkle in some kippers. Carefully pour in the Yorkshire Pudding batter, then sprinkle with the remaining kippers. Bake at 400 F for 15-20 minutes, until puffed and golden. Cut into 4 pieces. Plate two pieces per person along with the pear. What a flavor combination!

Finnen Haddie with Cabbage: 287 calories 12.5 g fat 6.5 g fiber 25.5 g protein 18 g carbs 250 mg Calcium PB GF – if using GF flour in the Bechamel The flavor of smoked haddock is so marvelous that it elevates the humble cabbage to new heights.

3 cups sliced cabbbage and/or kale 1/3 cup [100 ml] Bechamel sauce, without cheese nutmeg 2½ oz finnen haddie [smoked haddock], skin removed ½ oz Brie or Camembert cheese, chopped

Cook the cabbage, covered, in boiling water for around 10 minutes. Drain, saving some of the water. [use remaining water for baking] Place the Bechamel, 2-3 Tbsp of the cabbage water, and the finnen haddie in a pan and simmer for 10 minutes. Remove the fish and break into pieces less than an inch in size. Add the cooked cabbage to the sauce with a sprinkle of nutmeg, and stir until well-combined. Add the fish and turn into an oven-safe dish. Strew the cheese bits on top and bake at 375 F for 10 minutes or until the cheese melts. Sigh. Delicious.

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

1.5 two-oz eggs + apple or pear	rhubarb + vanilla
crab meat + soy sauce	plain fat-free Greek yogurt
mung bean sprouts	3%-fat ham + rolled oats
mushrooms + scallion	lemon juice + turbinado sugar
ground ginger + hot sauce	optional smoothie
optional hot beverage	optional hot beverage

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

pork + chicken + sugar + sherry	halibut
wonton wrappers + scallion	side salad or asparagus
chicken stock + cornstarch	rhubarb agrodolce: onion, fresh ginger, rhubarb..
shrimp + sesame oil + cabbage	…butter, hard cider, balsamic vinegar, rosemary, brown sugar
Sparkling water	Sparkling water

Victor Hugo

May 21, 2023May 19, 2023 ~ me ~ Leave a comment

On May 22, 1885, Victor Hugo died and the Paris bourgeoisie went into mourning. Two million people formed a funeral procession to escort his body from the Arc de Triomphe to the Pantheon where he is interred. Why the acclamation? Hugo was the premier man of letters of the French Romantic period: protesting the monarchy in his plays, and moving readers to social action with his novels. He was born in 1802, in Besançon, Franche-Comté, and raised in Paris. His parents encapsulated the polar opposites of French society of the time: an anti-monarchy atheist and a pro-monarchy Catholic. His career began in poetry, which brought fame and early recognition. Novels followed, along with marriage to a childhood sweetheart. Then there were plays, produced to popular praise and condemnation from government censors. The Hugos had five children, none of whom lived into adulthood. During Hugo’s early life, he was a conservative and faithful Catholic, but his views changed in the late 1840s, as he became increasingly aware of the misery of life among the lower classes. In 1831, the novel Notre-Dame de Paris [Hunchback of Notre Dame] was published, with its anti-clerical plot and the memorable bell-ringer, Quasimodo. The book’s popularity called attention to the crumbling condition of the Cathedral of Notre Dame and lead to its much-needed restoration. Hugo made a name for himself as a politician, serving in the Assemblies and speaking against the death penalty. When the elected President of France declared himself to be Emperor Louis Napoleon III, Hugo denounced him as a traitor. It was then that Hugo moved his family to Belgium, fearing retribution. For 19 years, he lived in the Channel Islands, in self-imposed exile. During that time, he wrote the poem “Proscrit” with the touching refrain, “The month of May, without France, is not the month of May.” While there, he also finished Les Miserables, his crowning achievement of social activism. Upon his return to Paris, Hugo was elected to the Senate, but the fire had gone out of him. As a writer, he influenced authors as wide-spread as Dickens, Dostoevsky, and Camus. And of course his stories live on in movies and stage shows, still rousing people to the cause of social justice.

Bescacon has many cheeses, so we will have cheese with our eggs at breakfast. Jean ValJean, a major character in Les Miserables, was hounded for years for having stolen a loaf of bread. We will have bread at dinner for a sandwich.

Cheesy-Bake: 144 calories 8 g fat 1 g fiber 12 g protein 7 g carbs 183 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF This is the baked version of a cheese omelette that thinks that it is a cheese souffle! Delicious.

One 2-oz egg ½ oz cheddar cheese, grated 1 Tbsp reduced fat ricotta cheese ½ c raspberries [If frozen, portion it into its dish the night before, so it will thaw by morning] OR 1½ oz apple, sliced OR 1 oz grapes Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Spritz a ramekin/oven-safe dish with olive oil or non-stick spray. Heat the toaster oven at 350F. Stir the two cheeses together with a fork until blended and whisk with the egg. Without waiting, pour into the ramekin and bake for 12-15 minutes, until puffed and beginning to brown. Prepare the fruit and your beverages of choice, and enjoy a cheesey start to your day.

Tuna Salad Sandwich, nouveau: 281 calories 9 g fat 4 g fiber 20 g protein 31 g carbs 91 mg Calcium PB GF – if using a GF bun Mayonnaise is an annoyance to me – I’d rather spend my calories on something else. So I came up with a different way to make tuna salad, improving the protein and Calcium along the way. Try it. HINT: These amounts make enough for three [3] sandwiches. Invite friends, or reserve the remaining tuna salad for a later lunch.

One 5-oz can white tuna in water [4.5 oz drained/ 115 g/ ¾ cup] 1 hard-boiled egg 4 Tbsp 2%-fat cottage cheese 2 Tbsp chopped celery 2 Tbsp chopped onion salt and pepper per serving: 1 hot dog bun ¼ cup 4-bean salad + ½ ear corn on the cob

Drain the tuna and turn it into a bowl. Break up the tuna with a fork. Chop the egg and add it to the tuna along with the cottage cheese, celery, onion, salt and pepper. Stir to incorporate. Boil the corn for 8 minutes. Divide the tuna salad into three equal portions. Put tuna salad into as many hot dog buns as needed for the meal and plate with the vegetables. Refrigerate any left over tuna salad to enjoy it another day soon.

Slow Days: A Late Spring Dinner

May 19, 2023May 12, 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, an example follows.

Early May is the mid-way point between the Vernal Equinox [start of Spring in the Northern Hemisphere] and the Summer Solstice [start of Summer in the Northern Hemisphere] — so why not have a special meal? Floral-themed, of course. And since the coronation of King Charles III occasioned much discussion of the Coronation Quiche, that would be the main course. Although I tried to stick to the original recipe, some changes had to be made: 1] No lard to be found, so I prepared the crust using all butter. 2] The amount of milk given was insufficient to moisten the crust ingredients, so I added more, once tablespoon at a time, followed by more water until it was right. 3] In the UK, a ‘large’ egg is larger than a US ‘large’ egg. So I provided the weight of the egg so you will have sufficient liquid in the quiche. 4] I recommend using Half&Half or Blend Cream instead of Heavy/Whipping/Double cream. Same result, less saturated fat. 5] The original recipe has the white beans tossed in whole. I mashed them so the texture would be more creamy. 6] The original recipe does not tell the cook to squeeze the excess liquid from the cooked spinach. This is a necessary step, so I included it. 7] After baking the quiche for the recommended 20-25 minutes, it was not quite set in the center and the top was colorless. I cooked it 10 minutes longer and it turned out very well. 8] Cheese type was unspecified, so I emphasized the upstart colonies and used American and Irish Cheddars. I would definitely prepare this again.

Sv 6 ORIGINAL	Sv 6 MY ADAPTATION	20cm flan tin MY METHOD
125g plain flour Pinch salt 25g cold butter, diced 25g lard	125g white whole wheat flour Pinch salt 50g cold butter, diced	Sift flour + salt into a bowl. Add fats and rub mixture together with finger tips until you get a sandy, bread crumb-like texture.
2 Tbsp milk OR use 250g of ready-made shortcrust pastry	5 Tbsp milk + water	Add milk a bit at a time to bring ingredients together into a ball. Cover, rest in fridge 30-45 mins. Or overnight
		On a lightly floured surface, roll pastry to a circle ~5mm thick, a bit larger than tin.
		Line pan with pastry, mending any holes. Cover, rest 30 mins in fridge.
		Preheat oven to 190°C./375F
	OR MAKE A CRUSTLESS QUICHE	Line pastry with parchement + baking weights. Bake 15 mins. Remove paper, weights.
		Lower oven to 160°C./320F
125 ml milk 175 ml double/heavy cream two large UK eggs Salt and pepper	125 ml milk 175 ml half + half two 2.7-oz eggs Salt and pepper	Whisk together these ingredients, without making it frothy..
60g canned white beans	30g canned white beans	Puree or mash, add to egg mixture.
180g cooked spinach 1 Tbsp fresh tarragon	180g cooked spinach 1 Tbsp fresh tarragon	Squeeze spinach, roughly chop it along with tarragon.
50 g grated cheese	50 g grated Cheddar I used Irish Cheddar here	Scatter cheese on pie crust, top with spinach, then pour egg-bean mixture evenly over all.
50 g cheese	50 g Cheddar cheese I used Vermont Cheddar here	Sprinkle with cheese. Bake 20-35 mins until lightly golden, set — might take 10 mins more
1 of 6 Sv: 229 calories 18.6 g fat 0.8 g fiber 10 g protein 3.6 g carbs 208 mg Calcium CRUST 1/6: 134 calories 8.2 g fat 2.7 g fiber 2.7 g protein 14 g carbs 2.6 mg Calcium	FILLING 1 of 6 Servings: 166 calories 11.4 g fat 0.8 g fiber 10.4 g protein 6 g carbs 220 mg Calcium	ALL BUTTER CRUST 1/6: 127 calories 7.4 g fat 2.7 g fiber 2.7 g protein 14 g carbs 3.6 mg Calcium

To emphasize the floral theme of the meal, an Artistic Foccacio with vegetable flowers and a Panna Cotta for dessert, topped with a drizzle of Dandelion Jelly and decked with Candied Violets.

The dessert recipe is from Epicurious.com. I am very fond of make-ahead desserts.

makes 6 ramekins or 8 mini-Mason jars	Lightly spray six ¾-cup ramekins or custard cups with nonstick spray or 8 mini-Mason jars with lids
2 tablespoons water 1½ tsp unflavored gelatin	Pour water into small bowl; sprinkle gelatin over. Let stand until gelatin softens, ~10 mins.
1 cup whipping cream 1 teaspoon finely grated lemon peel ½ cup sugar	Heat these in medium saucepan over med-high heat, stirring constantly until sugar dissolves.
	Increase heat and bring just to low boil, stirring occasionally. Do not over-heat the mixture!
	Add gelatin mixture, take off heat. Stir until gelatin dissolves.
	Pour into a bowl. Cool mixture to lukewarm, stirring often.
2 cups buttermilk 2 teaspoons vanilla extract	Stir in these. Divide mixture among ramekins. Refrigerate panna cotta until set, ~4 hours or overnight.

	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

Juneteenth

Issa

The Dandy Horse

Religions: Islam

Eleanor Farjeon

Rhubarb Again!

Shek Yeung, Pirate Queen

Saint Bede

Victor Hugo

Slow Days: A Late Spring Dinner

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