Saint Audrey

June 22, 2025June 21, 2025 ~ me ~ Leave a comment

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

“I’d never shop at that store — their merchandise is so tawdry.” What a shame to have your reputation go from saintly to tacky! Such was the fate of Etheldreda, aka: Æthelthryth; aka: Audrey. She was born in 636 in East Anglia, daughter of King Anna. In that curious post-Roman/pre-Viking era, Etheldreda’s family were staunch Christians. As a female pawn in regional politics, she was married at age 16 to an older chieftain. Because of her ardent faith, Etheldreda had sworn off sex, even in marriage — an idea that was popular then and mostly well-accepted. After becoming a widow, she was married off again, this time to the King of Northumbria. Now a queen, Æthelthryth remained chaste with her much younger husband. He was fine with that for about 10 years, and then demanded his conjugal rights. With the intercession of the Bishop, she was released from her marriage vows. Since she owned land in the “Isle of Ely“, Æthelthryth went there and founded a monastery, with a house for men and a house for women where she became the Abbess. For seven years, she lead her flock until she contracted the plague and died on June 23, 679, with an enormous tumor on her neck. [Æthelthryth joked it was pay-back for having worn fancy necklaces in her youth.] When she was reburied 17 years later, Etheldreda’s body was found to be intact, without any decay [incorrupt] which was proof that she was a saint. Her grave became a pilgrimage site, and the Cathedral of Ely was built where the monastery had stood. From the 1500s, an annual fair was held in June in her honor. By then, she was known as Saint Audrey, and merchants sold necklaces of jewelry and of lace to remember Audrey’s joke about her tumor. Over the years, the merchandise came to be of low quality — poorly made and gaudy. Saint Audrey’s name had been shortened to ‘T’Audrey, and the lace necklaces were called ‘tawdry lace’. Over time, all shoddy goods acquired the epithet ‘tawdry’, thus adding a new word to the English lexicon.

Our meals for Saint Audrey’s Day are neither tacky nor gaudy nor shoddy. They go down the throat easily. While you partake, think of Æthelthryth’s holy life and not her tawdry legacy.

Mushroom Pate Bake: 151 calories… 10.4 g fat… 1 g fiber… 8.7 g protein… 6.7 g carbs… 71 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Mushrooms and walnuts make an amazing spread. With eggs and a tad of bleu cheese, they yield a spectacular breakfast.

++ 1 two-oz egg ++++ ½ oz mushroom pate** ++++ ¼ oz bleu cheese ++++ ¼ c 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] ++

Whisk the eggs with the pate and bleu cheese. Pour into an oven-proof dish which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and savor the mushrooms.

**Wild Mushroom Pate: 1 oz = 70 calories.. 7 g fat.. 0.5 g fiber.. 1 g protein.. 1.5 g carbs.. 8 mg Calcium.. From the Inn at Saint Peter’s, this recipe is splendid as a spread on bread and as a flavorful ingredient.

Makes ~1½ cups	Preheat oven to 350 F /175 C
1 cup walnuts	Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.
1/2 cup minced shallots   ++½ cup unsalted butter	In a saute pan, cook shallots in butter over medium heat until translucent.
+++¼# chantrelle mushrooms++++ ¼# meadow mushrooms ++++¼# agaricus or other mushroom +++ 1 Tbsp roasted garlic puree OR 2 cloves garlic ++++++ ¼ cup fresh Italian parsley  ++++1 Tbsp fresh thyme   +++ ½ tsp salt  ++++ ½ tsp white pepper  +++	Chop mushrooms and herbs.Add these to the pan and cook, stirring often, until most of the liquid has evaporated.
Toasted walnuts ++++ 2 Tbsp extra-virgin olive oil	Run nuts and oil in a blender/food processor until mixture forms a thick paste.
	Add cooked mushroom mixture, and process to desired texture.
	Pack into well-oiled mini-Mason jars or ramekins or a bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Spinach Mac & Cheese: 301 calories… 4.3 g fat… 6.5 g fiber… 24.7 g protein… 40.5 g carbs… 300.7 mg Calcium… PG The recipe is from EatingWell, always a good source of healthy meals.

Sv Six……… 6×10” glass dish	Preheat oven to 450F. Spray baking dish with PAM
3 T. fresh whole-wheat breadcrumbs ++¼ tsp paprika	Mix these in a small bowl.
10 oz frozen spinach, thawed	Put in a fine-mesh strainer, press out excess moisture.
1½ cups non-fat milk	Heat in a large heavy saucepan on med-high heat until steaming.
¼ c non-fat milk ++++3 T. white whole wheat flour	Whisk to a smooth paste. whisk into milk until sauce thickens, 2-3 mins.
2 c. Extra-sharp Cheddar/Low-Fat +++++ ¼ c roasted green chiles	Shred cheeses. Take milk off heat and stir in these until cheese melts.
1 c. 2%-fat cottage cheese +++++⅛ tsp nutmeg ++++++ ¼ tsp salt ++++fresh-ground pepper	Stir in these.
7 oz whole-wheat elbow macaroni	Cook pasta 4 mins, until not quite tender. Drain, add to cheese sauce.
Pasta-cheese sauce+++++squeezed spinach ++++++breadcrumbs	Spread ½ pasta mixture in baking dish. Put spinach on top. Top with pasta, sprinkle with breadcrumbs.
	Bake 25-30 mins. until bubbly, golden,
2 oz green beans per serving	Serve with green beans

Passing: Sarah Rosetta Wakeman

June 18, 2025September 14, 2025 ~ me ~ Leave a comment

“Passing” means living your life as someone you are not, and getting away with it. The term can be used for people living as a member of another race or of a different sex. Sarah Rosetta Wakeman was born in 1843 in Coventry, New York, USA. She was the eldest of nine mostly female children of a farm family. Farm life was difficult, so Sarah grew up strong and accustomed to hard work. But Sarah was not happy with her life. There wasn’t enough food, her father was in debt, and maybe something else was going on that drove her to leave home when she was 19 years old. Sarah wanted to get a job — not the sort that women did, the jobs with no income. She wanted to earn a man’s wage — for herself and to help her family. So, calling herself “Edwin”, Sarah dressed in men’s clothes and got a job on an Erie Canal boat. At one port of call, she met a recruiter for the Union Army. He was offering good pay and a signing bonus to anyone who joined up, and the money sounded really good to Sarah. She enlisted in the 153rd New York State Volunteers, this time as “Lyons Wakeman”. The 153rd was stationed near Washington DC for a few years before they were sent into combat. Sarah wrote several letters home, relating her experiences as a soldier, sending some money and a photo of herself in uniform. Her family back home knew she was posing as a soldier, but her mess-mates did not know her secret. Finally, her regiment was done with guard duty, and was sent into battle. In February, 1864, Sarah/Lyons participated in an engagement at the Red River Campaign in Louisiana. Following that action, Sarah became ill with dysentery, a common condition due to drinking tainted water. She was evacuated to a hospital in New Orleans where she died on June 19, 1864. Sarah was buried at Chalmette National Cemetery, under a stone marked “Lyons Wakeman”. Her collected letters were published as An Uncommon Soldier: The Civil War Letters of Sarah Rosetta Wakeman.

Our breakfast might have been eaten on a New York state farm in the mid-19th century — if they had enough food to eat. Our dinner evokes the location of Sarah/Lyons’ death: New Orleans, a long way from home.

Sausage-Apple ScrOmelette: 152 calories… 10 g fat… 0.5 g fiber… 13 g protein … 3.5 g carbs… 43 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A hearty breakfast to start your day right.

++ 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 link chicken breakfast sausage = 35 calories ++++ ¾ oz apple ++++ sage, fresh or dried ++++ 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] ++

Dice the sausage and apple. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the sausage/apple and stir to warm them and cook them a bit. Whisk the eggs with the sage, salt and pepper to taste. Pour over the sausage/apple in the pan. Scramble to your favorite degree of doneness. Partake of your beverages of choice.

Jambalaya: 275 calories… 5 g fat… 4 g fiber… 15 g protein… 39 g carbs… 81 mg Calcium… PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course. HINT: This recipe makes enough to serve 4 [four]. Invite friends.

Serves 4
2/3 cup onion, chopped +++++++ dash olive oil	Cook onion in a little water and oil until translucent
2 cloves garlic, chopped +++++2 tsp cajun seasoning	Add the garlic and cajun seasoning and cook until fragrant.
½ cup green pepper ++++++1/3 cup celery +++++++ 2 oz andouille or sweet Italian sausage ++++++ 3 oz chicken breast ++++++ 2 oz [½ cup] ham	Chop pepper and celery. Stir in the green pepper and celery. Slice the sausage, cube the meats, then add to the pan.
12 oz crushed tomatoes+++++ 1/3 tsp crushed red pepper+++++1/3 tsp black pepper +++++ 2/3 tsp salt ½ tsp Tabasco sauce++++++1½ tsp Worcestershire sauce ++++ ¾ tsp file powder ++++¾ cup brown rice, uncooked ++++ 1½ cups chicken broth	Pour in tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains.
2 oz broccoli	Cook broccoli and plate with the jambalaya.

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

1 two-oz egg = US large	hummus
bleu cheese + blueberries	whole-grain, unleavened lavash bread
mushroom pate: wild mushrooms, thyme, walnuts..	melon
… olive oil, shallots, butter, garlic, parsley	grapes
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

canned garbanzo beans + parsley	Granite stones + carrot
garlic + Parmesan cheese + white wine vinegar	cabbage + parsnip + herbs
thyme + salad greens + olive oil	green beans + red potatoes
tomato + canned tuna + lemon juice	spinach + white beans
Sparkling water	Sparkling water

Chanson de Roland

June 15, 2025June 9, 2025 ~ me ~ Leave a comment

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

Roland blowing his war horn ‘Olifant’ to summon help at Ronceveaux.

Literature loves to take a real story and change it. The trouble begins when the populace believes the tale that is told and confuses it for the real events. An example is La Chanson de Roland, a romantic poem composed in 1100 CE. It relates an historical incident from 16 June 808, when the Frankish King Charlemagne was returning to France from a military incursion into Spain. The purpose of the raid was to subdue the Berbers/Moors/Muslims who had invaded Spain and had been testing the French border. Charlemagne had been very successful, making treaties with the Berbers and along the way attacking the Basques. Now it was time to return to France/Frankia and the army had to funnel through a mountain pass near Ronceveaux. The king assigned his right-hand man, Roldán [Roland, in modern French], who was not his nephew, to guard against any attack on the end of the long baggage train. Roldán deployed his men, watching for trouble in an obvious ambush spot, and trouble came in the form of the Basques, along with the Moors. With home advantage, the Basques easily defeated the rear-guard and plundered the wagons. This was the second Battle of Roncesveaux Pass, the first being in 784. The middle ages, longing for romantic tales, embraced the story of the tragic hero Roland. The poem Chanson de Roland tells of Roland, with his mighty sword Durandel in his hand and best friend Olivier by his side, being ambushed by the Moors, due to the treachery of Roland’s father-in-law. [another fabrication] In rhyming couplets, Olivier urges Roland many times to blow his famous ‘Olifant’ horn to call for help from the retreating army. Roland, not wanting to show weakness, refuses and stands his ground. He and all his men are slaughtered, and with his dying breath he sounds his horn. Charlemagne arrives too late and a hero is made into a myth. The poem was the first great example of a chanson de geste, a poem glorifying chivalry and the denial of personal satisfaction in pursuit of honor. The problem is, it gets the facts of the original story wrong. But then, Art often plays fast and loose with facts.

Our breakfast features fruits from the fertile valleys of south-western France, and the dinner uses chickpeas, a food introduced to Europe by the Berbers.

https://lrc.la.utexas.edu/eieol/ofrol/10

https://en.wikipedia.org/wiki/Roland

Cherry Flamusse: 194 calories… 5 g fat… 1 g fiber… 11 g protein… 27.6 g carbs… 157 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour This breakfast custard is borrowed from the dessert section of the cookbook, and it works very well either way! It is similar to a clafouti, but simpler. Served with cherries or any fresh fruit, it is sure to be a hit. HINT: This makes enough for 2 [two] servings: share with a friend or save the rest for a future breakfast or dessert. [As a dessert, without the clementine, one serving has 177 calories.]

++ 2 two-oz eggs ++++ 6 oz milk ++++ 4 tsp flour OR tapioca flour ++++ 1.5 Tbsp sugar ++++ 10 sweet cherries, pitted ++++ ½ clementine ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Cut the cherries in half and arrange on the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the cherries. Bake at 375 F. for 20 minutes. Turn the flamusse out of the dish so that the cherries are on top. Plate with the clementine sections, serve with the beverages. You won’t believe this is a ‘diet.’

Chickpea Ragout: makes ~4 cups PB GF This is from Jacques Pepin’s Fast Food My Way. The entire batch has 484 calories, so divide into appropriate portions. divided in 2: 242 calories… 5 g fat… 11 g fiber… 12 g protein… 40 g carbs… 51 mg Calcium... divided in 3: 161 calories… 4 g fat… 7.5 g fiber… 8.6 g protein… 30 g carbs… 37 mg Calcium…

++ ½ tsp olive oil ++++ ½ cup diced onions ++++ ½ cup scallions, chopped ++++ 1 Tbsp garlic ++++ 2 cups diced tomatoes, fresh or canned and drained ++++ 1½ cup chickpeas, drained and rinsed if canned ++++ ½ cup chicken stock ++++ ½ tsp salt ++++ ½ tsp pepper ++++ optional: ½ oz feta or mozzarella cheese ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions. optional: When serving, this may be topped with ¼ – ½ oz feta or mozzarella cheese to add 25-50 more calories + more protein.

Hometown Heroine: Mercia

June 11, 2025June 10, 2025 ~ me ~ Leave a comment

In 874 CE, the Vikings were on the rampage in the Britain. They had taken York and Norfolk and were moving west into the interior. They captured the town of Derby in the Kingdom of Mercia, renaming it as Deorby. For the next few decades, the balance of power between the Viking/’Dane’ invaders and the Anglo-Saxon defenders was touch and go. In 879 CE, a new king of Mercia was crowned: Aethelred [his name means ‘noble counsel’]. Within two years, King Aethelred accepted King Alfred ‘the Great’ of Wessex as his liege lord. In 887, Aethelred married Æthelflæd [whose name means ‘noble beauty’], daughter of King Alfred. The pair were a ‘power couple’ in their time, fortifying towns against the Danes and endowing abbeys. After a decade of increased Viking incursions, Aethelred of Mercia died. His wife, Æthelflæd the Lady of Mercia/Myrcna hlaedige, took over the reins of government, since Mercia was not prejudiced against female rulers and they did not want a divisive power struggle. She took the battle to the Vikings, fortifying key towns [called ‘burhs’, pronounced ‘bruffs’], and making incursions to recapture territory. For the rest of her life, Æthelflæd lead the Mercian struggle against the Vikings, building strongholds to stall their advances, and leading troops in the retaking many towns like Derby in a battle in 917. She died on June 12, 918, and was buried at Gloucester. Æthelflæd’s death was widely reported around Britain, such was her repute. Her brother Edward of Wessex took over Mercia a few months later, uniting it with Wessex to form the kernel from which the future united England grew.

What did Anglo-Saxons eat? Onions, garlic, cabbage, turnips, mushrooms, beets, carrots, peas, green beans, barley, wheat, fish from rivers and ocean, small game. Sounds like stew to me — all day long. Foods were simmered in pots over a fire, flatbreads were cooked on hot stones. Both our breakfast and our dinner are in keeping with the foodstuffs available to Æthelflæd and her people.

Bannock with Salmon & Applesauce: 206 calories… 5 g fat… 1.5 g fiber… 9 g protein… 31 g carbs… 97.4 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. PB Oat cakes are found all over the British Isles. Were these the ‘cakes’ that King Alfred let burn while baking on the hearth?

++ 4 two-inch bannock ++++ ½ oz smoked salmon ++++ 1/3 c low-fat vanilla yogurt ++++ 1/3 c unsweetened applesauce ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Bake, or thaw and warm the bannocks. Stir together the yogurt and applesauce until blended, or serve with a marbled appearance. Plate it all with the salmon for a very fine meal.

Winter Soup: 236 calories… 3 g fat… 8.6 g fiber… 12 g protein… 45.4 g carbs… 80 mg Calcium… PB GF – if using GF bread A hearty vegetable soup has been keeping people going for milleia. Easy to prepare, perfect for clearing out the vegetable drawer. HINT: 1 Serving = 1 cup. Makes 5 cups.

++ 1 quart beef broth ++++ 4 oz carrots, peeled and sliced or diced ++++ 4 oz rutabaga/yellow turnip, peeled and diced ++++ 4 oz parsnip, peeled and sliced or diced ++++ 4 oz onion, chopped ++++ 4 oz cabbage, chopped ++++ ¼ cup pearled ‘quick’ barley ++++ any herbs you wish, chopped ++

Prepare vegetables as described. Put everything except the barley in a soup pot. Bring to a boil, then turn down heat and simmer until all vegetables are soft. Add barley, herbs, salt, and pepper to taste. Simmer until barley is cooked.

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

2 two-oz egg = US large	1.5 two-oz eggs
flour, preferably whole wheat	chicken breakfast sausage @ 33 calories per link
sugar + milk, low-fat	apple
10 sweet cherries + clementine	sage
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

olive oil + onion	Andouille sausage + chicken + ham chunk
garlic + scallion	onion + brown rice + celery + file powder
tomato, fresh or canned + canned chickpeas	green sweet pepper + garlic + crushed tomatoes
chicken stock + herbs	red pepper flakes + Tabasco + Worcestershire
Sparkling water	chicken broth + cajun seasoning + Sparkling water

George Stephenson

June 8, 2025June 4, 2025 ~ me ~ Leave a comment

George Stephenson was not supposed to become an engineer. He was not supposed to rise above his origins. But he did. George Stephenson was born in tiny Wylam, Northumberland, on June 9, 1781. His parents were illiterate, so George was destined to follow his father into the coal mines. Which he did — at age eight. But George was not cut out for a life of grinding drudgery. He had a good mind, and he liked to see how things worked. In his off hours, George taught himself to read and write. While in the mines, he observed the pumping and lifting machines and surely asked a lot of questions about them. His aptitude and quick intellect were noted, and over time Stephenson became a mining engineer. One of his strengths was seeing new applications for technology, and he saw a need for moving goods like coal from the mines to the shipping port of New Castle. There was a wagonway where carts riding on iron rails were pulled by oxen, hauling coal from the Wylam pit down the river to Newcastle. From the little white house where he grew up, Stephenson could see the slow parade of coal. In 1776, James Watt had perfected the steam engine, and it was used in mines to pump out water. In 1814, Stephenson built a steam-powered railroad engine — with several improvements over existing steam locomotives. In 1815, the ox-carts on the Wylam Wagonway were replaced by a railroad, as the use of trains took over the hauling of freight. George Stephenson is called the “Father of the Railroad”, and the title is well-deserved. His locomotives and the coal they carried fueled the Industrial Revolution and made Newcastle into an industrial giant of steel-making, ship-building, and coal exporting. The first passenger railroad was established in 1825 — the rest is history. All because little George Stephenson in Wylam looked out the window and thought of a better way to “Carry coals to Newcastle“.

Robin Hood Egg: 150 calories… 6 g fat… 1 g fiber… 15 g protein… 26 g carbs… 111 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB What this breakfast has to do with the legendary outlaw, I don’t know. At least no robbery is involved – you can keep your wallet and your waistline.

++ ½ multi-grain Sandwich Thin @ 60 calories ++++ one 2-oz egg ++++ 1 slice “Canadian bacon” [or 1 round = 1 oz = 20 calories slice of ham] ++++ 2 oz sliced tomato 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] ++

Lightly toast the sandwich thin and plate it. Broil the tomato slice and lightly cook the Canadian bacon while you fry the egg in a pan lightly-spritzed with non-cook spray. Assemble the layers in your order of preference and pour the optional beverages. Tuck [not Friar Tuck] in with knife and fork.

Bleu Cheese & Oyster Pie: pie filling only, 1 of 6 servings = 116 calories… 8 g fat… 1 g fiber… 5.6 g protein… 5 g carbs… 88 mg Calcium… With pie crust, 1 of 6 servings: add 193 calories [the entire pie crust for an 8” pie plate = 1160 or fewer calories] PB GF NB: if you want a GF meal, do not use any pie crust – especially not a purchased GF crust which is very high in calories. The pie makes a fabulous, indulgent meal but it is low in protein and fiber. For a very special treat, it is wonderful. The left-hand column gives the recipe is for an 8”, full-sized pie plate, which serves 6. The center column gives amounts to prepare a 6” pie plate to serve 4. HINT: leftover pieces freeze well.

8” pie pan with pie crust	6” pie pan +pie crust	Roll out dough, fit into pie pan. Crimp edge. Blind bake 15 mins. Remove foil and weights + bake until golden, ~ 5 mins. SEE ABOVE NOTE ABOUT PIE CRUST
++++1 Tbsp butter++++ ½ c leeks++ ½ c fennel bulb++++½ c tart apple++ ½ tsp ground black pepper+++ pinch salt	++2 tsp butter ++++¼ c leeks+++++++ ¼ c fennel bulb++++¼ c apple++++++ ¼ tsp pepper+++++pinch salt	Finely chop leeks and fennel. Dice apple. Melt butter in a skillet, add leeks, fennel and apple, and sauté on low until tender and translucent. Season with a pinch of salt and pepper and remove from heat. Heat oven to 400F.
12 oysters – we like East Coast oysters which are brinier	6-8 oysters	Put oysters flat in a saucepan w/ just enough water to cover. Heat pan on med-high until water reaches 131F/55C, on a food-safe thermometer. Shut off heat and let sit on burner 5 mins. Take oysters from water, cool in a bowl. Open shells, remove oysters, catching juices in bowl.
++4 oz blue cheese +++++++3 Tbsp reserved oyster juice ++++++++++++ 1 egg white	++2 oz blue cheese ++++1.5 T oyster juice +++++ ½ egg white	In a separate bowl, mash cheese, adding reserved oyster juice. Beat egg white until softly peaked and fold into cheese.
		Spread leek mixture in pie shell. Spread cheese mixture on top. Bake 20 mins.
oysters	oysters	Take pie from oven, arrange oysters on top. Bake 2 mins.
fennel fronds +++++4-5 asparagus stalks/person	fennel fronds+++ 4-5 asparagus stalks per person	Take from oven, strew with fronds. Let pie set about 10 mins, cut in portions and serve with steamed asparagus.

Georges Feydeau

June 4, 2025June 3, 2025 ~ me ~ Leave a comment

A “French Bedroom Farce” is a special sort of play — full of mistaken identities, slamming doors, convoluted plots, unfaithful lovers, and lots of humor. No one wrote them better than the playwright Georges-Léon-Jules-Marie Feydeau. He was born into a literary family in Paris in 1862. His father, a financier, wrote a novel that scandalized the archbishop — which guaranteed splendid sales. Young Georges was stage-struck from an early age. At boarding school, he organized a theater troupe. His first play was staged by an amateur group in 1882, and the professional debut of a different show was in 1883. A newspaper critic called it “a very witty fantasy”. As a member of a theater troupe, he staged his first hit in 1886 and the audience was rolling in the aisles with laughter. After a few failures, Feydeau took time off to study the plays of famous farceurs of previous years. That honed his style, and from 1892-1914 his plays were hits. Feydeau did not invent the genre of the farce, but he perfected it. One critic observed that “A typical plot establishes in Act I the need for secrecy on which the subterfuge and duplicity of the leading characters will depend; in Act II we move to a public meeting place – most notoriously a hotel of not very savoury reputation … Act III restores things to a somewhat precarious status quo.” He gave audiences what they wanted: bourgeois characters with foibles like their own, convoluted plots that were a bit risqué, story lines that poked fun at the cheating husband and the nosy wife, and a comfortable way to spend the evening at the theater with one’s spouse. “La Dame de chez Maxim” was his most successful play for French audiences. His works were translated and produced internationally, with “A Flea In Her Ear” being the most popular play in English. [I love that play!!] In later life, Feydeau took time off for his painting hobby, while his wife spent unwisely, and he incurred gaming debts. The couple divorced, and Feydeau was sent to a sanatarium with dementia. His work fell into obscurity after his death on June 4, 1921, but was revived by the Comédie-Française in the 1940s. Today, Feydeau ranks with Molière as one of the great comedy-writers of France.

Feydeau’s plays always kept audiences laughing, so our breakfast will contain ‘Laughing Cow’ cheese. Feydeau’s plots were full of confusion and trickery, so our dinner turns the tables on a familiar soup, Gazpacho — because this version has no tomatoes and it is green!

Laughing Herb Omelette: 155 calories… 7.6 g fat… 1.4 g fiber… 11 g protein… 9 g carbs… 82.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF I’m a big fan of Vache Qui Rit cheese. It is fine to eat as is, but as a low-calorie ingredient, it is super!

+++ 1½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week ++++ ½ section Vache Qui Rit [Laughing Cow] cheese ++++ 1½ Tbsp fresh herbs ++++ 2 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] +++

Whisk the eggs and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, shake up the smoothie, pour your hot beverage and laugh along with the cow.

Green Gazpacho with Shrimp: 279 calories… 19 g fat… 2 g fiber… 13 g protein… 11 g carbs… 56 mg Calcium… PB GF Martin Walker’s policeman, Bruno, prepares this dish, and you might wish to as well. HINT: The recipe makes 3 cups of soup, to serve three [3] people.

1½ green peppers [9 oz] cut in ½” dice +++++++++++++++ 3 fl oz dry white or rose wine	Put 1/3 of peppers in a blender with wine. Pulse a bit, then add 1/3 more peppers and pulse again. Add remaining peppers and pulse.
½ large cucumber [5 oz] cut in ½” dice	Add the chopped cucumber and pulse a few times.
75 ml/4 Tbsp good olive oil ++++4 tsp white wine vinegar ++tarragon sprig ++2 cloves garlic, chopped ½ cup onion, chopped+++++salt & pepper to taste	Add these ingredients and blend until soup is still a little chunky. Pour into another container and chill 30+ mins.
Per serving: 2 oz small shrimp +++piment d’esplette	Sprinkle shrimp with piment and cook. Pour soup into a serving bowl and top with cooked shrimp.

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

1 two-oz egg = US large	Oat Bannock: rolled oats, flour, milk, butter
slicing tomato	applesauce, unsweetened
1/2 multi-grain sandwich thin [60 calories]	smoked salmon
‘Canadian’ bacon or thinly-sliced round ham	low-fat vanilla yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

12 oysters + butter	1 qt beef broth + carrots
leeks + fennel bulb + apple	rutabaga/yellow turnip + onion
bleu cheese + egg white + fennel fronds	parsnip + ‘quick’ pearled barley
optional: pie crust but NOT Gf	cabbage + herbs
Sparkling water	Sparkling water

Bridget Bishop

June 1, 2025May 29, 2025 ~ me ~ Leave a comment

(Original Caption) Illustration, “THERE IS A FLOCK OF YELLOW BIRDS AROUND HER HEAD,” depicting the accusation of a bedeviled girl during the Salem witch trials. Engraving by Howard Pyle.

Bridget Playfer was born in Norwich, England in the 1630s. She married her Samuel Wasselbe in 1660, and they had one child who died in infancy. Bridget, pregnant with her second child, immigrated to Massachusetts Colony after the death of her husband. There she married a widower with three teenaged children, and they lived on Washington Street in Salem Town. [Salem Village is now the town of Danvers. Salem Town is now called simply Salem.] When he died, after 19 years of a volatile and probably abusive marriage, there were rumors that Bridget had done him in. She inherited the house and orchards, and then married a sawyer named Edward Bishop. In 1692, there was something odd in the air — or was it in the food? — in Salem Town: young women began to say that they were being afflicted by witches! There was no actual evidence of this, except that when the young women saw the ‘witches’, they screamed and writhed in pain. On April 16, Bridget Bishop was accused of witchcraft, and she was arrested on April 19 and put in jail. Although she was not the first to be accused, Bishop was the first to be tried. Why? It seems that a lot of people did not like her. Her trial began on June 2. Since she could provide no evidence that she was not a witch, Bridge Bishop became the first person to die when she was publicly hanged on June 10. Before the hysteria had run its course, 19 people had been executed. From those events came the term ‘witch hunt‘, meaning a sham accusation with no evidence of guilt. The infamous anti-communist investigations by Senator Joseph McCarthy in the early 1950s have been characterized as a ‘witch hunt.’ These days, no matter what the evidence, accused and arrested people will cry out that they are victims of a witch hunt, and that they are being persecuted by enemies. It all depends on the amount of evidence provided. In 2001, the government of Massachusetts officially exonerated Bridget Bishop.

The people of Salem Town were farmers and fisher folk. Our meals are simple and are the sort of foods that could be prepared in a pot over an open fire, as Bridget Bishop would have cooked.

Oatmeal Pudding: 258 calories… 4 g fat… 5 g fiber… 14 g protein… 36 g carb… 55.6 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. GF PB A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. HINT: THIS MAKES ENOUGH FOR TWO [2] SERVINGS. Make them both, since two are as easy as one, and freeze the other.

++ ½ cup rolled oats, cooked in 1 cup water ++++ 2 tsp maple syrup ++++ ½ cup fat-free cottage cheese ++++ pinch of nutmeg or cinnamon ++++ 4 Tbsp. blueberries [fresh or frozen] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Cook the oatmeal in the water. Take off the heat, stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If cooking for one, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the hot beverage of your choice for a hearty, healthy meal.

Seafood Chowder: 275 calories… 11 g fat… 1 g fiber… 15 g protein… 16 g carbs… 117 mg Calcium… GF It freezes nicely, but it is great to share! Dear Husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.

10 one-cup servings
4 strips thick-cut American streaky bacon	Dice bacon. In a medium skillet cook it until crisp and brown. Remove bacon .
1 Tbsp bacon fat+++++1 medium yellow onion, finely diced ~1 cup	Add onions. Cook slowly over low, stirring, until translucent – 10 mins?Put into a bowl with bacon.
1# baking potatoes, peeled + cut in ½” cubes	In a separate saucepan, cover potatoes with salted water and boil until almost tender, about 15 minutes. Drain potatoes, add to bacon/onions. [Save water for baking]
2# steamer clams in shells+++++1 Qt water	Put clams in a large pot with water. Heat to boiling, cover, and cook until clams open, 3 mins.
	Take out clams, leaving liquid in pot. Strain liquid through paper towel-lined sieve. Take clams from shells, cut into smaller pieces if necessary. Add to potatoes, onion, and bacon.
one 1½# lobster	Put strained broth back into empty pot, bring to a boil. Put lobster head-first into boiling broth. Cover and cook 20 mins. Remove lobster and let cool. Crack shell, remove meat. Cut into ½” chunks and add to potatoes.
1 pound scallops, trimmed++1 pound shrimp, peeled	Heat broth until boiling. Add scallops, shrimp. Turn heat to low. Simmer ~3 mins, until scallops + shrimp are just cooked through.
++1 quart whole milk ++++4 Tbsp butter ++++++++ 2 sprigs parsley+++++¼ tsp paprika++++salt + pepper to taste	Finely chop the parsley. Add all the previously cooked ingredients to the liquid, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling. Take off heat.
	Cover and cool. Let soup sit in the ‘fridge or on a cool back porch 12-24 hrs.This enhances the flavors.
	To serve, heat to steaming hot but do not boil.
	Freeze what is left over in serving-size containers.

Ain’t I a Woman?

May 28, 2025May 27, 2025 ~ me ~ Leave a comment

She was born into slavery and named Isabelle, then she became a famous voice in the fight for the abolition of slavery and the rights of all women. In 1797, New York was a slave-holding state, like so many others, when ‘Isabelle’ was born. Prevented from marrying her first love, forced to marry another man, lied to by her owner about his intent to free her, the woman walked off the farm one day into a life of freedom. Swept up in the Second Great Awakening of the early 1800s, she became an itinerant preacher and found her name: Sojourner Truth. She chose the name because she moved from place to place preaching the truth about God. Although unlettered and untaught, Sojourner had a stature [nearly 6 feet tall] and a voice that commanded attention. She was invited to be the only Black woman to attend the Women’s Rights Convention, held in Akron, Ohio in 1851. Many luminaries of the movement were there, forming committees and making speeches. Sojourner was going to address the group, but several women objected, so she made her statement from the steps of the Old Stone Church on May 29. While wealthy women politely debated women’s wages, Sojourner gave an impassioned rendition of what life was like in her world. Now considered one of the most famous women’s rights speeches in American history, her remarks have come to be known as “Ain’t I a Woman?”. In part, she said:

That man over there says that women need to be helped into carriages, and lifted over ditches, and to have the best place everywhere. Nobody ever helps me into carriages, or over mud-puddles, or gives me any best place! And ain’t I a woman? Look at me! Look at my arm! I have ploughed and planted, and gathered into barns, and no man could head me! And ain’t I a woman? I could work as much and eat as much as a man – when I could get it – and bear the lash as well! And ain’t I a woman? I have borne thirteen children, and seen most all sold off to slavery, and when I cried out with my mother’s grief, none but Jesus heard me! And ain’t I a woman?

She went on to live in Michigan with her daughters, lobbying for abolition and befriending members of the Seventh Day Adventists, until her death in 1883.

Although Sojourner Truth was not a vegetarian like her Adventist friends, our foods today will be plant-based, close to the ground, and delicious.

Sweet Potato-Black Bean Hash: 212 calories… 4.5 g fat… 9 g fiber… 31 g carbs… 96.5 mg Calcium… NB: The food values given above are for the egg and hash only, not the optional hot beverage. PB GF Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.

++ ½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs] ++++ 2 Tbsp yellow onion, diced ++++ ¼ red pepper, sliced = 2 oz ++++ salt + pepper ++++ ¾ tsp paprika + ¼ tsp cumin ++++ ½ cup spinach, roughly chopped ++++ 4 oz canned black beans = ½ c. ++++ one 2-oz [US large] egg ++++ 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 olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. ALTERNATELY, you could roast these vegetables in a 400 F. oven for 10 minutes. Add spinach plus 2 more Tbsp water, and cook for an additional 5 minutes. Lastly, add the black beans and stir until ingredients are well-blended. HINT: prep this far the night before. >> NEXT MORNING: Heat the vegetable hash in the pan before topping with a poached or fried egg. Serve in the pan or scoop onto a plate.

Feta-Tuna-Bean Salad: 306 calories… 14.6 g fat… 5 g fiber… 19 g protein… 24 g carbs… 230 mg Calcium… PB GF This salad has a lot going for it. Perfect for a hot summer evening.

++ 1 oz canned tuna, drained ++++ ¼ cup canned white beans, drained and rinsed ++++ 1 oz feta cheese, crumbled ++++ 2 oz tomatoes, cubed ++++ 1½ oz red bell pepper, cut as large dice ++++ 2 pitted ripe olives, sliced ++++ ½ hardboiled egg, chopped ++++ 1½ cups baby greens ++++ 1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Provence + pinch garlic powder ++

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

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

rolled ‘old-fashioned’ oats	1.5 two-oz eggs
nutmeg + cinnamon	apple or applesauce
2%-fat cottage cheese	fresh herbs
maple syrup + blueberries	Vache qui Rit cheese
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

American bacon + whole milk + 1 pound shrimp	green bell pepper + cucumber + olive oil
onion + butter + 1.5 pound lobster, in shell	white wine vinegar + dry white wine
parsley + baking potatoes	tarragon + garlic + onion
2 pounds steamer clams + 1 pound scallops	shrimp + piment d’emplette
Sparkling water	Sparkling water

Fountain of Shame

May 25, 2025May 23, 2025 ~ me ~ Leave a comment

Last week, I blogged about a very famous fountain. This time, I will discuss a very infamous fountain. Here is the story. In 1554, Francesco Camilliani was commissioned by Don Pietro di Toledo to design a fountain for his daughter’s villa in Tuscany. Given free reign, the architect designed an enormous, complex scene in multiple levels, with 48 statues of nymphs, satyrs, goddesses, gods, and other mythological figures. It took 30 years to build — and then the family rejected it because it was too big. What to do? It was advertised for sale, and the City of Palermo, Sicily [then a separate kingdom from Italy] decided to buy it, since they had no grand fountain of their own. The fountain was disassembled into 644 pieces, packed up, and shipped. When it arrived, a decision had to be made — where to put this gigantic structure?? The only square/piazza that was large enough was in front of the town hall, where the fountain fills the entire space with barely any room to spare — not good urban planning. Worse, one side of the Piazza Pretoria was taken up by a convent of Dominican nuns who were not amused by all that naked anatomical correctness outside their windows. The nuns exclaimed, “Che vergogna!” [“What a shame!”] And so the public came to call it the Fountain of Shame. The fountain is still there, the nuns left long ago. The fountain is walled off behind an iron railing, which opens at whiles for tourists. The water flow is shut off. What a shame.

Street-walkers are considered to be shameful by many, so what better for a discussion of the Fountain of Shame than two recipes that involve the famous Puttanesca Sauce of southern Italy. The name translates as ‘Streetwalkers’ Sauce’, but the real origin of Puttanesca Sauce is clouded in mystery, and may have nothing to do with Ladies of the Evening.

Puttanesca ScrOmelette: 150 calories… 8 g fat… 1.3 g fiber… 10 g protein… 8.5 g carbs… 60 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This breakfast is based on the flavors of the iconic Naples pasta dish. When you make a dinner with that sauce, save some out to season these breakfast eggs.

++ 1½ two-ounce 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 puttanesca sauce** ++++ ½ clementine OR 1 oz blueberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the sauce into the eggs and scramble or cook as an omelette. Enjoy with the fruit, and optional beverages.

**PUTTANESCA SAUCE: makes 4 cups 1 cup = 117 calories… 3.6 g fat… 5 g fiber… 3.4 g protein… 15 g carbs… 125 mg Calcium 1 Tbsp = 7 calories… 0 g fat… 0.3 g fiber… 0.2 g protein… 1 g carbs… 8 mg Calcium..

+++ 1 cup chopped onion ++++ 1 clove garlic ++++ 2 tsp olive oil ++++ 5 cups whole tomatoes, canned ++++ 1 cup mushrooms++++ 2 anchovies ++++ ½ cup black olives, canned are OK, calamatas are better ++++ 2 Tbsp capers +++

Cook the onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

Mackerel Puttenesca: 298 calories… 17 g fat… 3 g fiber… 22.6 g protein… 7.6 g carbs… 66.4 mg Calcium… PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: it is from the mackerel which is high in Omega 3, so it is good fat] TIP: I fillet and broil the fish as soon as I get it home since the fatty mackerel does not keep well raw.

++ 4 oz mackerel or other rich, oily fish ++++ ¼ cup puttenesca sauce, homemade [see above] or from a jar ++++ 2 oz green beans ++

If using fresh fish, broil the fish for 4-5 minutes per side to cook it. If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked. Cook the green beans. Heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

Three Coins in the Fountain

May 21, 2025May 20, 2025 ~ me ~ Leave a comment

The most famous and most photographed fountain in Rome is the Trevi Fountain. Oddly, it is not named for the designer [Niccolo Salvi], nor the builder [Giuseppe Pannini], nor the one who commissioned the structure [Pope Clement XII]. The fountain and the plaza that contains it are named for the three streets [‘tre-vii’] that converged on the square. Pope Clement sponsored a competition for the design of a fountain in 1732, and the finished product was dedicated on May 22, 1762. The fountain is built of the local travertine rock, not from marble. Such public fountains were not for tourists’ photo ops, but to provide drinking and washing water for people in the neighborhood. There has been a fountain in that spot since the time of the Romans, and the water for it has been supplied by Acqua Vergine, one of the oldest Roman aqueducts, ever since. Curiously, the fountain was built onto the back of a pre-existing building — Poli Palace, originally a family home, now the Central Institute for Graphics. What does the fountain have to do with throwing coins over your shoulder?? In Roman times, sweethearts would go to fountains or springs to throw a coin in the water before the young man was to leave for an extended period of time — military deployment or a business trip. The coin was an offering to the deity of the water to insure the boyfriend’s safe return and his continued love. When the Trevi Fountain was completed, people couldn’t resist throwing coins into the large pool. I had always inferred from the song “Three Coins in the Fountain” that ‘3 coins’ meant that three people tossed in one coin each, in a hope for true love. But a tour guide in Rome said that each person has to throw three coins: the 1st insures that you will return to Rome. The 2nd is for your fondest wish. The 3rd is the hope of love and matrimony. To throw them, you turn your back on the fountain and toss them over your shoulder. So many people visit the spot every year, that the City of Rome is considering limits: tourists must reserve a time slot in advance, and pay 1-2 Euros for the privilege. Every few nights, the fountain is closed and all the coins are cleaned out. They are given to the charity Caritas, which uses the money in Rome to fund a food bank, welfare projects, and a soup kitchen. In 2022, the fountain yielded 1.4 million euros/$1.52 million USD. It is illegal to take coins from the Trevi Fountain, so throw them in instead.

A pizza flavored breakfast and a Caprese chicken are the perfect flavors for a Roman sojourn — even if it is only virtual.

Pizza Bake: 130 calories… 6.5 g fat… 1.5 g fiber… 9.4 g protein… 8.4 g carbs… 93.7 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Forget the cold slice on a greasy box…. pizza for breakfast just got healthier and more delicious.

++ One 2-oz egg ++++ salt + pepper to taste ++++ 1.5 Tbsp crushed tomatoes ++++ 2 thin slices pepperoni, minced ++++ ¼ oz mozzerella chesse, grated ++++ ½ oz bell pepper, chopped ++++ ¼ cup 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] ++

Set the toaster oven at 350 F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin or small oven-proof dish. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a congeled slice that tastes like cardboard.

Caprese Chicken: 289 calories… 15 g fat… 2.5 g fiber… 35.6 g protein… 6.3 g carbs… 140 mg Calcium… PB GF ‘Caprese’ means ‘from Capri,’ the fabled island off the West coast of Italy. In cooking, it often means the use of fresh mozzerella, basil, and tomatoes, as in this recipe. HINT: This recipe serves two [2]. The amounts can be cut in half for one person.

On a Slow Day, you can add some pasta to the menu.

8-oz chicken breast, boneless and skinless+++++++++++ ++++++++ Kosher salt ++++++ pepper	Pat chicken dry. Remove tenderloin and save for another use. Put meat flat on cutting board and hold it down with a flat hand. Cut it lengthwise parallel to the cutting board, so you have two, equal, thinner pieces. Pound meat, if you wish, until it is as thin as you can make it. Season on both sides.
2 oz mozzarella, sliced ++++ 2 oz sliced tomatoes ++++6-8 basil leaves	Put mozzarella, tomato slices and basil leaves on each breast piece. Enclose filling by folding chicken over it. You might need to fasten it shut with a toothpick/skewer or tie with kitchen twine. TIP: Chicken can be prepared to this point, covered + refrigerated up to 24 hrs
Non-stick cooking spray ++++1½ tsp olive oil ++++++++ 2 garlic cloves, sliced	Heat oil and non-stick spray in a 10-12” nonstick pan over medium heat. Sauté garlic, stirring, until golden, ~4 mins. Scoop out garlic and drain on paper towels, leaving oil in the pan.
	Sauté stuffed breasts until golden on the bottom, ~4-6 mins. If breasts darken too quickly, lower heat. Flip and cook 4-5 mins. Cover, cook 2-3 mins, until chicken is cooked and filling is hot.
2 tsp Pesto ++++++++++ basil leaves ++++++++++++++++++ 3 oz asparagus per person	Cook asparagus. Carefully move chicken to the plates. Add pesto to pan juices and whisk. Pour pan juices over the chicken. Garnish with basil and cooked garlic. Serve with asparagus on the side.

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

1.5 two-oz eggs = US large	1 two-oz egg + onion + fresh spinach
blueberries or clementine	red bell pepper + paprika
Puttenesca sauce : onion, canned whole tomatoes,	sweet potato or butternut squash
garlic, oil, anchovies, black olives, capers	canned black beans + cumin
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz mackerel filet	canned tuna + canned white beans + olive oil
green beans	feta cheese + tomato + red bell peppers
Puttenesca sauce , homemade or canned	black olives + hard-boiled egg + baby greens
	lemon juice + herbes de province + garlic powder
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Recipes for healthy dieting

Saint Audrey

Passing: Sarah Rosetta Wakeman

Chanson de Roland

Hometown Heroine: Mercia

George Stephenson

Georges Feydeau

Bridget Bishop

Ain’t I a Woman?

Fountain of Shame

Three Coins in the Fountain

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