Elements: Air

March 9, 2025March 5, 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.

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. The first four made up earthly things — animals, rocks, oceans, clouds, metals, cooking fires — while Ether made up celestial objects: the sun, planets, stars. The Air or Wind Element in ancient Greece was associated with the season of Spring. Its attributes are warmth and moisture, and therefore in medicine it was related to blood — also warm and wet. Greeks had several deities connected with Air: Aeolus, god of the winds and the four winds from the cardinal points. They said that ‘Air’ concerned the lower atmosphere, what we now call the Troposphere. They were right about that: of the four layers of our atmosphere, the air that we breathe and the winds that circulate it around are found within the Troposphere. We know today that what we call ‘air’ is a mixture of 78% nitrogen, 21% oxygen, 0.3%–0.4% water vapor, and 0.04% carbon dioxide. Instead of being made of one Element, Air is made of many. Clean Air is vital to our health and the health of our planet. If we foul our air with chemicals or dust or smoke, we have no substitute. But the air around us also can deliver deadly storms or droughts, or fuel disastrous fires. We cannot control the weather, but we can control the things we do that affect the atmosphere adversely. Take a deep breath and ponder that.

Our meals today are full of air. Whipping egg whites until they stand up in peaks is one of the marvels of culinary processes. Both of our meals employ eggs, so I wouldn’t recommend preparing them for breakfast and dinner on the same day, since one or two eggs per day is considered to be enough. They are delicious, whether at breakfast or at dinner.

Fruit Souffle Omelette: 128 calories… 5 g fat… 2 g fiber… 9 g protein… 9 g carbs… 34 mg Calcium… PB GF From the fruited hills and valleys of Gascony comes this dessert which, with a few tweeks, goes to the breakfast table. HINT: This serves two. The recipe is difficult to cut to serve one, so enjoy it with a friend.

++ 2 egg yolks ++++ 3 egg whites ++++ ¼ c blueberries ++++ ¼ c raspberries ++++ ¼ cup goldenberries [feel free to substitute strawberries or cherries or bluberries] ++++ 2 tsp [5 ml] Armagnac, the brandy of SW France ++++ 1 tsp sugar ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

If the fruit is frozen, put it in a sieve while it thaws to catch extra juices. Heat fruit and sugar in a small saute pan. Add the Armagnac and flame it, tipping the pan to burn off all the alcohol. Remove from heat. Warm the oven to 375F. Find a saute pan that can be used on the cook-top and in the oven as well. Whisk the yolks with a pinch of sugar and a pinch of salt. Using a rotary or electric beater, beat the egg whites until they form soft peaks. Whisk a bit of the whites into the yolks to lighten them, then fold the whites and eggs together. Pour into that saute pan which has been sprayed with non-stick spray. Heat on the cook-top until the bottom sets and starts to brown. Pour the fruit on top and put in the upper third of the oven. Cook until the eggs are set and puffed. Sprinkle with confectioner’s sugar. A fine treat.

Souffle Omelette: ..310 calories… 16.5 g fat… 2.5 g fiber… 20 g protein … 19 g carbs… 222.5 mg Calcium… PB GF SeriousEats provided the basic recipe, which I turned into a meal for two, with two sides. Delicious! HINT: Serves 2 [two] people. The calories are a tad high, but pair it with a 280-calorie breakfast and all will be well.

4 yolks from 2-oz eggs +++++ pinch salt + black pepper	Beat egg yolks along with a generous pinch of salt and some freshly ground black pepper until well mixed.
4 whites from 2-oz eggs	In separate mixing bowl, beat egg whites until firm, glossy peaks form.
	Add half beaten egg whites to yolks and stir well until whites are thoroughly combined and soufflé base has a looser consistency.
½ oz grated Gruyere ++++ 2 Tbsp minced fresh chives	Mix in cheese and chives. Add rest of whites, and gently fold into the soufflé base just until well combined.
Smear butter +++ PAM	Smear butter in pan on medium heat. Scrape mixture into pan and spread into a smooth, even circle. Cover and cook until top is barely set.
½ oz grated Gruyere	Scatter cheese on top, cover pan until cheese starts to melt, ~1 min.
Side Salad ++++ <1 oz sour-dough rye bread	Carefully slide omelette from pan onto a warm serving plate, folding it over itself. Serve now with salad and bread.

Michelangelo, Painter

March 5, 2025March 4, 2025 ~ me ~ Leave a comment

The grocery list, illustrated, annotated. From top: Anchovy, bread, salad, wine, tortellini, soup, bread, herring.

Throughout his career, Michelangelo Buonarroti protested that he was not a painter. He preferred to work in stone, and he was awfully good at it. But still… Six years after he was born on March 6, 1475, his father sent him to a local school. Lessons did not hold his interest, instead, young Michaelangelo would go to the churches to watch artists painting frescoes. So his father sent him to the studio of Ghirlandaio, the foremost painter in Florence, where he learned drawing and the techniques of fresco. After a year, the boy was taken under the wing of Florence’s most important patron: Lorenzo de’ Medici, aka the Magni-ficent. In his home, Michelangelo saw examples of great art of the past, and rubbed elbows with the foremost artists of the day. Soon the commissions came in, and his career was launched. Like some of his contempo-raries, Michelangelo was versatile in many media, and with a paint brush he achieved great heights. Literally. He spent four years on his back, 66 feet above the floor, painting the astonishing Sistine Chapel ceiling for Pope Julius II. [He didn’t want to do it, but the pope made him.] Years later, he painted the Last Judgement on the Altar Wall of the chapel. The artist considered painting to be an act of sculpting with paint. All the figures are 3-dimentional and sculptural, looking as if they were carved from marble. Whether marble or paint, his works began with sketches, and his notebooks are filled with them as he worked out poses and the arrange-ment of groups. One of the few surviving paintings is the Tondo Doni, in which we see again the ‘sculpting’ of the figures, and the vigorous positions of the Holy Family — very much like a Sistine Chapel grouping. It is too bad that we do not have more of his paintings, but then, Michelangelo was really a sculptor.

The most charming piece of ‘art’ produced by Michelangelo is a scrap of paper with his grocery list, seen upper left. He was sending his servant out to purchase supplies, and since the servant was illiterate, Michelangelo sketched pictures of what he wanted. [Today, one takes photos on the cell phone. Boring] Bread, salad fixings, herring, anchovy, tortellini pasta — the great artist wanted them, and these will be elements of our meals in honor of his birthday.

Michaelangelo’s Pita Breakfast: 174 calories… 10 g fat…5 g fiber…18.6 g protein…17 g carbs…35.6 mg Calcium… PB GF – if using GF pita bread This recipe is based on items from a grocery list that Michelangelo ‘wrote’ in 1518. Actually, he drew pictures of the foods, since his servant couldn’t read.

++ ½ whole-grain pita bread ++++ ¼ c garbanzo beans ++++ 1 cup salad greens, sliced if large leaves ++++ ½ oz kipper [smoked herring] ++++ ½ tsp olive oil ++++ 1 anchovy packed in oil ++++ ½ tsp red wine vinegar ++++ 3 T. plain, low-fat yogurt ++++ 1 Tbsp orange juice concentrate ++

Soak the kipper in warm water for 30 minutes, or until softened. Take out of water and chop. Put in a bowl with beans and greens. In a small bowl, whisk together oil, vinegar, yogurt, and juice concentrate to make a dressing. Chop the anchovy finely, and add to the dressing. Pour dressing over other ingredients, and toss to coat. Spoon the dressed salad into the pita, pour an optional breakfast beverage, and enjoy an artist’s breakfast. HINT: You could add chopped hard-boiled egg to the salad, with 70 more calories.

Tortellini with Black Kale: 209 calories… 9 g fat… 3.5 g fiber… 10 g protein… 24 g carbs… 231 mg Calcium… PB Packaged, dried tortellini is a handy item to have in the pantry. It makes for a fine Tuscan meal when pared with Black Kale. Fun Fact: ‘Black Kale’ is also called ‘Dinosaur Kale’ – youngsters might like that. The recipe is from ‘thekitchn‘ NB: I used the recipe below for the kale as two servings, when paired with the pasta. But the calories are so low that you could eat it all as one serving.

++ 27 g dried cheese/spinach tortellini [Barilla brand is good] ++++ 3 oz diced tomato ++++ 2 Tbsp grated Parmesan cheese ++++ PLUS ingredients shown below for the kale.

For the Kale:

3 oz black kale	Use your hands to pull the leaves from their stems. Coarsely chop the leaves. Rinse them, but do not dry.
1 tsp olive oil ++++ 2 cloves garlic ++++ pinch red pepper flakes	Heat oil in a large, wide, high-sided sauté pan or wok over medium heat until shimmering. Add garlic and pepper flakes. Cook, stirring, until fragrant ~1 min (do not let garlic brown).
¼ tsp kosher salt ++++ pinch ground pepper	Add kale, stirring as it starts to wilt. Stir in salt + pepper. Cover and cook, stirring occasionally, until kale is just tender, ~5 minutes. TIP: Could stop here, cool the kale and refrigerate or freeze.
2 tsp lemon juice — optional <1 oz whole-grain artisan bread — optional	Remove from the heat, stir in the lemon juice. Serve.

For the meal: Cook the pasta in boiling salted water for 9-11 minutes, then drain. Combine with the diced tomatoes and Parmesan. Plate the pasta surrounded by the kale.

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

2 two-oz egg yolks + 3 two-oz egg whites	one 70-calorie whole-grain bread
strawberries or Golden Berries	garlic + pinch sugar
Armagnac	olive oil
raspberries + blueberries	serrano ham or prosciutto
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 egg yolks + 4 egg whites	beef sirloin, 2 oz per serving + asparagus
Gruyere cheese	red bell pepper + oyster sauce + soy sauce
fresh chives + smear butter	cornstarch + chicken stock + fresh ginger
Side Salad + <1 oz sour-dough rye bread	onion + garlic + Japanese buckwheat noodles
Sparkling water	Sparkling water

George Pullman

March 2, 2025May 10, 2025 ~ me ~ Leave a comment

George M. Pullman, 1888. Artist Allen & Ginter. Photo by Heritage Art

To be a Pullman Porter in the late 1800s and early 1900s was a coveted occupation. These were the employees of the Pullman Palace Car Company, owned and operated by George Mortimer Pullman. He was born on March 3, 1831, in upstate New York. His father Lewis was a carpenter who developed a mechanism for lifting buildings up off their foundations. George attended school up to 4th Grade, and then went to work. The family moved so that Lewis could work on the Erie Canal moving houses that were in the path of the canal. When his father died, George took over the business. Pullman then went to Chicago. He worked raising buildings as the city streets were built up higher than the previous grade to avoid flooding. After a stint in the gold fields of Colorado — where he made money not from gold but from the miners — Pullman returned to Chicago with money and backers to fund his big idea — a rail car where people could sleep comfortably and eat well while they traveled. He built the Springfield and the Pioneer in 1863. When President Lincoln was assassinated, Pullman offered the use of one of his rail cars to transport the coffin and the family from Washington to Illinois. Orders soon followed for Pullman’s unique cars. They were luxurious, and railroad companies would lease them from Pullman’s company. The cars came equipped with a small army of employees, the Pullman Porters, who carried luggage, showed customers to their compartments, served the food, shined the shoes, and turned down the beds. Pullman hired only Black men, and Black women as maids to assist female travelers. His idea was that these employees had been trained as house slaves prior to the Civil War, and would know how to give good service. At its peak, Pullman employed 7,242 porters and maids, making him the largest employer of Blacks in the country. Train passengers called them all “George”, as if they were the property of Mr. Pullman. Although they were underpaid, being a Pullman Porter was the best job a formerly enslaved man could get, and they became the foundation of a Black middle class. Pullman became exceedingly wealthy, traveling on his private rail car with his family among his mansions in three states. He died in 1897, and when he was buried, his coffin was encased in three feet of concrete, to deter grave-robbers and others who might defile his final rest.

The food served in the Pullman dining car was as good as that served in the best hotels. Eggs were often on the menu for breakfast, and salmon could be ordered for dinner.

Shirred Egg: 147 calories… 8.5 g fat… 2 g fiber… 10 g protein… 10 g carbs… 106 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF – if using GF bread I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. I still eat it because it tastes so good. Easy to serve to guests, as well.

++ One 2-oz egg ++++ 1 Tbsp half&half/whole milk ++++ salt & pepper to taste ++++ 1½ tsp Parmesan cheese ++++ half a slice of 70-calorie whole-grain bread, toasted ++++ 1 oz melon ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Heat the toaster oven to 325 F. Spritz a 1-cup ramekin with cooking oil or spray. Break the egg into the cup, and pour the half&half on top. Sprinkle with cheese, add salt and pepper to taste. Bake for 12-15 minutes, then let sit 2-3 mins. Plate with the toast and fruit. Serve with your choice of beverages.

Salmon with Roasted Tomatoes: 269 calories… 9.6 g fat… 3 g fiber… 33.5 g protein… 10.5 g carbs… 93.6 mg Calcium… PB GF One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Still a favorite. Quick and delicious.

++ 4 oz salmon ++++ 10 cherry tomatoes [5 oz] ++++ 1 Tbsp Parmesan cheese, grated ++++ 3 oz green beans or 2 oz sugar snap peas ++++ seasonings to taste ++

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Sprinkle with parmesan. Bake at 400F for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

Mayor of the Palace

February 26, 2025November 18, 2025 ~ me ~ Leave a comment

The Franks originated in the lower Rhine River valley. From the 400s CE, they began to poke and prod at the Northern borders of the Roman Empire. Some of them moved into the Empire, some became soldiers. As the Romans’ power weakened, the Franks pushed harder, taking over northern Gaul by 500 CE. They were a flexible group, adopting some Roman ways and customs, and converting to the new Christian religion. One Roman custom that suited them was that of assigning one person to be in charge of a large household, especially that of the ruler. In latin, this person was the “major domus” [major domo in later times], to the Franks he was the “mayor of the palace”. We might think of this as the “estate manager”, but he was more than that. During times of children inheriting a throne, the Mayor of the Palace would be tutor, advisor, defender, and regent. And so their power grew — the power behind the throne. Pepin, son of Carloman, became a leading noble in Austrasia. By 613, he had enough clout that he and other nobles withdrew their support from their king, and gave it to a neighboring ruler. Ten years later, Pepin was named Mayor of the Palace at Austrasia under the child king, Dagobert I. He served for 11 years, and then retired. Pepin’s daughter married the son of the Bishop of Metz, starting a noble dynasty. After Dagobert’s death, Pepin returned as Mayor of the Palace in 639, and no doubt people were glad. He was appreciated as a good ruler who wisely negotiated inheritance disputes, kept the clergy honest, and treated people fairly. He died on February 27, 640, and was so venerated that he was called a saint [although not officially]. Pepin’s feast day is February 21. His grandson became Pepin of Herestal, founder of Carolingian line of kings, and ancestor of Charlemagne.

The Franks grew leeks and cabbages. Like all Northerners, they would have smoked fish to preserve it. They enjoyed chicken and wine, which they learned from the Romans. Many meals, such as Spumeum, were borrowed directly from the Empire. Our meals incorporate those elements.

Leek & Smoked Salmon ScrOmelette: 149 calories… 8.6 g fat… 0.7 g fiber… 11 g protein… 7 g carbs… 57 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This classic flavor combination makes for a superb breakfast.

++ 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. ++++ ½ oz smoked salmon ++++ ¾ oz leeks, sliced thinly ++++ dill ++++ salt + pepper ++++ 1 oz applesauce or apple OR blueberries ++++ Optional: 1 tsp light sour cream per serving [adds 4 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with salt + pepper, then pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Spumeum: 285 calories…4 g fat…4.6 g fiber…26 g protein…45.5 g carbs…60.5 mg Calcium PB GF– if using GF bread or omitting A dish that was popular at the court of the Merovingians, this originated with the Romans – as you might guess from the name, which comes from the latin word for ‘foamy’. The idea for this meal, and the suggested ingredients, are from medievalists.net.

Oops! Forgot to put the bread in the bowl!

++ 3 oz ground chicken thigh meat ++++ 1 tsp honey ++++ 2 Tbsp/1 fl oz white wine ++++ 2 Tbsp/1 fl oz egg white ++++ 2 Tbsp white whole wheat flour ++++ 2 oz cabbage, shredded ++++ herb savory ++++ 0.8 oz whole-grain artisan bread ++ optional: Thai fish sauce

Start by putting the cabbage in a little water over low heat to cook. Stir the honey and wine into the meat, along with 1 Tbsp flour. Put a saute pan with salted water on the stove to heat. Whip the egg whites to soft peaks, then fold in 1 Tbsp flour. Fold the whites into the meat mixture, season with salt and herb savory. When the water is simmering, place two oval mounds of the meat ‘mousse’ into the water. Cover and poach until the meat is cooked through. By now the cabbage will be soft, so take it off heat and salt it. Plate the Spumeum, surrounded by cabbage. Dust with more savory. If you wish, add a dash of Thai fish sauce – which is identical to the Roman’s favorite seasoning called garum.

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

1 two-oz egg = US large	whole-grain pita bread + olive oil
apple or strawberries + Parmesan cheese	salad greens or fresh spinach
70-calorie whole grain bread	anchovy + red wine vinegar
1/2 & 1/2 or blend cream	chickpeas + smoked herring
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz salmon	dried tortellini — cheese or spinach
Parmesan cheese	garlic + tomato + lemon juice
cherry tomatoes	Black/Tuscan kale + olive oil
green beans or sugar snap peas	Parmesan cheese + red pepper flakes
Sparkling water	Sparkling water

Charles Le Brun

February 23, 2025February 21, 2025 ~ me ~ Leave a comment

Charles Le Brun was born on February 24, 1619, and greatness ensued. His father, a successful sculpture, put him in art school at an early age and when he was 11, his talent earned him a spot in the studio of Simon Vouet, Painter to the King. At age 15, Charles’ work caught the eye of Cardinal Richelieu who sent him to Rome to study. When Le Brun returned, he received commissions from the most influential men of the time. Le Brun helped to found the French Royal Academy of Painting and Sculpture, and the Academy of France at Rome. In 1662, the French Crown took over the tapestry factory of Gobelins, and Le Brun was installed as Director. Under his leadership, not only tapestries but furniture, upholstery fabric, and decorative items were designed and made for use at the Palace of Versailles. His artistic vision defined the French Baroque through the Louis XIV Style. The king was so impressed by Le Brun that he hailed him a the foremost painter in France. The artist, who preferred large historical paintings that told a story, covered the walls of the palace with classical scenes, but his portraits and altarpieces show his talent as well. When his greatest champion at the court, Jean-Baptiste Colbert, died, Le Brun’s star faded. He became depressed and left the court. He died at the Gobelins factory in 1690. Single-handedly, Le Brun’s work embodied the elegance and grandeur of the French Royal Court. No one could have done it better.

Our breakfast is kingly in its use of pate or foil gras, and the oranges could have come from King Louis’ own orange grove. The dinner is very French, from the waters of the West Coast.

Saint Denis Bake: 121 calories… 3.5 g fat… 1.5 g fiber… 10 g protein… 7.4 g carbs… 46 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF James Beard provided the recipe, the famous church north of Paris provided the name. Sumptious.

++ 1 two-oz egg ++++ 1 Tbsp scallion or leek, chopped ++++ ¼ oz mushroom, chopped ++++ ½ clove garlic, chopped ++++ ¼ oz 3% fat ham, chopped ++++ ¼ oz chicken liver pate ++++ 1 Tbsp parsley, chopped ++++ 1 oz orange slices OR 2 oz strawberries ++++ Optional: blackish coffee[53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Put the chopped vegetables and ham into a non-stick pan which has been sprayed with cooking spray or oil. Stir-fry over medium heat until the scallion and garlic are limp and the mushroom liquid has evaporated. Cool a bit, then stir in the liver pate and the parsley. Whisk the egg with the cooked mixture, add salt and pepper, and scrape into an oven-safe dish or ramekin which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and have a royal breakfast.

Mackerel Stuffed with Leeks: 285 calories… 16 g fat… 1.6 g fiber… 22 g protein… 9 g carbs… 46.5 mg Calcium… PB GF This is from Joanne Harris & Fran Warde’s delightful French Market. If you are lucky enough to get fresh mackerel, this one’s for you.

++ Two 2-oz mackerel fillets to total 4 oz per serving ++++ salt & pepper ++++ 2 tsp grainy mustard, like ‘country Dijon’ ++++ oregano ++++ ¾ ounce sliced leeks ++++ coriander ++++ 3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes ++

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice and plate the other vegetables. What a lovely meal!

Saint Cross

February 19, 2025February 18, 2025 ~ me ~ Leave a comment

Henri de Blois was born in 1699, 33 years after his grandfather William invaded England and conquered it. Henri was destined for the Church and became the Bishop of Winchester at age 28. One day, he took a walk in the water meadows along the River Itchen. He must have been deep in thought because he eventually realized that he was far from home, without food or drink. From nowhere, a milkmaid appeared with her buckets full of milk. Henri drank his fill of milk, and later ascribed the incident to a miraculous intervention by none other than the Virgin Mary herself. Inspired by this act of charity, he vowed to help the poor. He rebuilt a ruined church building along the Itchen and set up the Almshouse of Saint Cross in 1132. It stands beside the river, a walled enclave with a church, hall, porter’s lodge, Master’s quarters, and living spaces for 13 men. The original inhabitants were too frail to work, so they were provided with apartments and served three meals a day in the hall. When one died, another was chosen to replace him. In addition, 100 men would be given food at the gate each day. Pilgrims walking from Reading to Southhampton on Saint James’ Way/the Camino Ingles or on the way to Canterbury could stop at Saint Cross for lodging and the ‘Wayfarers’ Dole’ — bread and ale. Since the men at Saint Cross were not part of a religious order, the property was spared during the Reformation and subsequent religious wars in England. The Hospital of Saint Cross and Almshouse of Noble Poverty still stands. Today it houses 25 older men who apply for residency. They attend Matins every day and then live their lives within and without the walls of this beautiful, tranquil place. The church is a gem of Transitional Norman architecture. The Porteress will still portion out your Dole, and the Master will bless pilgrims on their way.

The breakfast today might have been served at the Almshouse or even in Henri’s family’s native Normandy. The dinner is a hearty comfort food of Old England. All the ingredients might be grown by the Staff Farmer at Saint Cross in the modern era.

Chevre/Spinach ScrOmelette: 149 calories… 9 g fat… 1.4 g fiber… 12 g protein… 6 g carbs… 116 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Unbelievable how delicious this is!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 Tbsp chevre cheese ++++ 3 Tbsp cooked spinach [HINT: I try to keep a small container of cooked spinach in the freezer]++++ pinch lemon-dill seasonings ++++ salt + pepper ++++ 2 oz apple OR applesauce, unsweetened ++++ 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] ++

Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast.

Cottage Pie: 219 calories… 7 g fat… 2 g fiber… 22 g protein… 15 g carbs… 35 mg Calcium… GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

++ 1 cup roast beef, ground or minced ++++ 1 two-oz egg, separated++++ ½ cup mashed potatoes ++++ ½ cup mashed cauliflower ++++ ½ cup beef gravy, as fat free as you can make it ++++ per serving: 2 oz Summer squash OR 2 oz peas OR 1 cup lettuce + 1 oz tomatoes + ½ tsp olive oil + ½ tsp lemon juice ++

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the egg white until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

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

1 two-oz egg = US large	1.5 two-oz eggs
scallion + mushroom	dill weed + smoked salmon
garlic + 3%-fat ham + parsley	leek + apple or pear
chicken liver pate + strawberries	light sour cream, optional
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz mackerel per serving	chicken breast meat, cooked
tomatoes + leeks	2 egg whites + honey
grainy mustard	white wine
oregano + coriander	chicken stock + cabbage
Sparkling water	Sparkling water

Giordano Bruno

February 16, 2025February 15, 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. Welcome to the Fasting Lifestyle!

Filippo Bruno was born in Nolo, Italy in 1548. For the son of a soldier, he received a good local education, learning the science of Aristotle and the art of memory. At age 15, he entered a Dominican convent and eventually became a priest. He took the religious name Giordano. Bruno seems to have had his own ideas about religion, which were not always compatible with those of the Catholic Church. He left the Dominicans which earned him an excommunication, and began to travel about Europe, seeking a profes-sorship. Instead, he was often employed by local rulers to teach memory skills. In Geneva, he became a Calvinist, but was excommunicated by them for criticizing their leader. A move to France took Bruno to Toulouse then Paris. A stay in England saw him as a member of the court of Elizabeth I. In Germany, Bruno became a professor at a Lutheran university, but was excommunicated by them for suspected heresy. Next stop, the court at Prague, where he rubbed shoulders with Tycho Brahe and Johannes Kepler and learned of their new cosmological theories. Along the way, Bruno published pamphlets, comedies, books, and lectures. After many years of avoiding Italy, for fear of the Inquisition, he returned under the patronage of a Venetian noble. Unfortunately, the nobleman became dissatisfied with Bruno’s memory instruction and turned him in to the authorities. Seven years of trial proceedings in Rome lead to a conviction of heresy: for attacking church doctrine and for supporting the idea of a solar system that was not centered on the Earth. Giordano Bruno was burned at the stake on February 17, 1600. Some say he was a martyr to the ‘war’ between science and religion. Others say that he rubbed too many people the wrong way.

Our meals have an Italian flavor, breakfast and dinner. None of our foods are cooked over an open flame.

Spinach Frittata: ..131 calories… 7 g fat… 2 g fiber… 11 g protein… 6.6 g carbs… 127 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. – PB GF – Whether it is breakfast or dinner, Spinach Fritatta checks off all the boxes.

++ 1 two-oz egg ++++ 3 Tbsp spinach, cooked, squeezed and chopped ++++ 1 Tbsp cottage cheese ++++ 1/8 oz [2 Tbsp] chopped scallions, white or green parts ++++ ¼ oz Manchego OR Cheddar cheese, grated ++++ dash of grated nutmeg ++++ dash of granulated garlic ++++ 2 oz strawberries ++++ 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] ++

Cook the spinach, drain it, and squeeze it in your hands to remove excess water. [TIP: save the drained water for cooking vegetables or pasta] Chop the spinach and mix with scallions, both cheeses, nutmeg, and garlic. Lightly spray a baking dish with oil or non-stick spray. Pour the vegetable-cheese mixture into the dish and arrange so it is evenly distributed. Whisk the egg and pour over the mixture. Bake at 350F for 15 minutes. Plate with the berries and pour the beverages.

Fish Parmigiana: 279 calories… 8 g fat… 5 g fiber … 31.5 g protein… 17.4 g carbs… 337 mg Calcium… PB Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

++ 2 Tbsp white whole wheat flour ++++ 1 egg white + a little water ++++ 3 Tbsp fresh bread crumbs ++++ 1 Tbsp Parmesan cheese, grated ++++ 3 oz firm white fish filets, such as tilapia ++++ ¼ cup crushed tomatoes ++++ 1 tsp capers ++++ lemon zest ++ basil leaves ++++ 1 oz mozzerella cheese, grated or sliced ++++ 3 oz green beans ++

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, then roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheese is bubbly and golden. Plate with green beans for a delicious night en Italia.

Malthus and his Theory

February 12, 2025February 11, 2025 ~ me ~ Leave a comment

Was Thomas Robert Malthus a philosopher or an economist? Was he a sociologist or an environmentalist? Was he he a pessimist or a realist? Born on February 13, 1766, he grew up in a large family. Unhindered by a cleft palate and a speech impediment, Malthus trained at Cambridge in mathematics and then became a clergyman and a professor. His field of endeavor was described as ‘political economist’ — a new term for a professorship. Initially, Malthus was in favor of moves that aided the poor, such as the Poor Laws. He had a change of mind by 1798, when he published his “An Essay on the Principle of Population“, a refutation of his father’s optimism that conditions for people in the world would improve over time. Malthus’ research lead to his dire prediction that if unchecked, population growth would outstrip food production, causing famines. He knew that wars and disease would reduce population, but not enough. In contradiction of his Christian beliefs, Malthus proposed that people should marry later, use birth control, and that poor people especially should use any means to curb their birth rate. He was distressed by the lot of the poor and proposed that if they were helped economically, they would go on to produce more children which would exacerbate their poverty. Malthus was fascinated by facts and figures, and the more data he collected, the more he doubled down on his ideas. His writings made a big impact on English society, and they were much-debated. The idea of impending global famines resurfaced in Paul and Annie Howard Erlich’s 1968 best-seller The Population Bomb, causing college students to take a pledge to limit their offspring to only two. Was Malthus correct? Production of food is not the problem, it is the distribution. Aiding the poor does not make them lazy. Improved education for all and economic opportunities for women will help to bring down the birth-rate. Curiously, many countries today have falling births and aging populations, yet poverty persists. Where will this all end?

Fearing that humans would multiply like the Biblical ‘loaves and fishes’, Malthus developed his socio-economic theories to prevent wide-spread famines. That settles breakfast. One way that modern nutritionists propose to feed more people is to eat a more plant-based diet, of which our dinner is a prime example.

Loaves & Fishes: 146 calories… 3 g fat… 2.5 g fiber… 12.4 g protein… 18 g carbs… 89 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. From the New Testament come descriptions of people eating bread and fish for breakfast and dinner. Try this for a change of routine. For authenticity, the fish should be charcoal-grilled, but that doesn’t work in my kitchen.

NB: I added some small Romaine lettuce leaves for color.

++ 2 oz smelts, boned, heads and fins removed ++++ 1½ tsp za’atar ++++ 2 tsp sumac powder ++++ 1.6 oz gozleme bread** ++++ 2 deglet noor dates ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [75 calories] ++

Remove the heads, fins, and backbone from the smelts. Open them up and lay them flat on a cutting board. Combine the sumac and za’atar thoroughly and sprinkle half of it on the fish. Turn the fish over and sprinkle with the remaining spices. Heat a heavy skillet and spray it with cooking spray. Cook the fish on both sides until done. Plate with the bread and dates, and time-travel back to 32 CE on the shores of Galilee.

**Gozlema Bread makes six 1.6 oz flat-breads 1 of 6 sv = 26 calories… 0 g fat… 1 g fiber… 1.4 g protein… 5 g carbs… 20 mg Calcium…

1¼ c white whole wheat flour ++++ ½ tsp salt	Mix in a 1-Qt-sized bowl.
¼ c water ++++ ¼ c plain yogurt	Combine yogurt/water and stir into the flour until well-combined. Add a bit more water if too dry.
	On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit for a few mins on the counter OR overnight in a cool place.
	Divide into 6 equal pieces. On a floured surface, roll into flat breads. Cook on an oil-sprayed skillet 3-4 mins per side until turning brown in spots.

Red & Green Shakshuka: 220 calories… 10.6 g fat… 5 g fiber… 11.6 g protein… 17 g carbs… 207 mg Calcium… PB GF There is Red Shakshuka. There is Green Shakshuka. And here we have the happy combination.

++ ½ tsp oil ++++ ¼ c onion, chopped ++++ 3 Tbsp chopped celery ++++ 1 clove garlic, chopped ++++ 1/3 cup red or green sweet pepper, chopped ++++ 1½ cups fresh spinach ++++ ½ cup whole tomatoes, mashed ++++ 1/3 cup eggplant, cubed or cut as batons ++++ ¼ tsp cumin ++++ ¼ tsp paprika ++++ ½ tsp oregano ++++ 1 egg ++++ 1½ Tbsp Feta Cheese ++

Use a small cast iron or other skillet that has a lid. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings, and cook until tender. Put the spinach in the bubbling vegetables and stir/toss until leaves are softened but not limp. Turn down the heat. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and cook for 8 minutes. Check to see if egg is done to your liking. If not, cover again and cook another minute or two. Serve in the skillet. NB: You could cook two eggs on top for one person if you wanted to boost the protein. 290 calories / 15 g fat / 5 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

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

1 two-oz egg = US large + nutmeg	1.5 two-oz eggs
cooked spinach + 2%-fat cottage cheese	cooked spinach
scallion + Manchego or Cheddar cheese	chèvre/goat cheese
garlic powder + strawberries	apple or apple sauce, unsweetened
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

white whole wheat flour + egg white + capers	1 cup minced roast beef + potato
fresh bread crumbs + 3 oz white fish	1 two-oz egg + cauliflower
green beans + crushed tomatoes	Peas or salad with tomato
lemon zest + mozzerella + basil	1/2-cup low-fat beef gravy
Sparkling water	Sparkling water

End of an Empire

February 9, 2025November 18, 2025 ~ me ~ Leave a comment

Hülegü locks the Calif in a cell filled with gold.

For 500 years, the Abbasid Caliphate had been living the good life. Initially, the Persians were followers of Zoroaster, and they were part of many empires – from the Greeks to the Parthians. In 651 CE, Persia came under the influence of Muslim Arabs. Their capital at Bagdad, founded in 762 CE, saw a flowering of intellect, attracting scholars, poets, artists, astronomers, and the top medical minds of the era. There were some periods of instability as various strong men vied for rule, but on the whole the Abbasid Caliphate preside over the Golden Age of Islam. Meanwhile, far to the East, the Mongols were riding rough-shod over the landscape. Literally. Hülegü, grandson of Ghengis Khan, had been assigned to invade the Persian Empire. So he did. In January of 1258, his army besieged Bagdad. There had been an exchange of letters previously, Hülegü threatening to sack the city if they did not surrender [“I will not leave a single person alive in your country, I will turn your city, lands and empire into flames.”], and the Calif al-Musta’sim thinking it was just trash talk. On February 10, the Mongol horde took the city. A few days later, the sacking began. Some estimates say that 2 million citizens were killed, but Hülegü admitted to only 200,000. The Mongols went on to threaten Eastern Europe while Bagdad rebuilt. Today it is the capital of Iran. Time to reread Oyzamandius by Shelley.

Our breakfast is based on favorite Persian flavors. Our dinner would have been favored by the conquering Mongols.

Jeweled Rice: 228 calories… 4.2 g fat… 0.3 g fiber… 6 g protein… 39.3 g carbs… 8 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF Ancient Persians adored rice, and nuts grew abundantly on the hillsides. Let’s combine them for breakfast a Persian would love. The glistening honey-coated nuts give this meal its name and its flavor.

++ ½ c cooked brown rice ++++ 1 oz nut-honey mix, such as Buram brand ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Take the rice off the hob or warm it, if pre-cooked. Warm the nut-honey mix, and stir to blend with the rice. Prepare hot beverage of choice and be transported back to Islam’s Golden Age.

Cod for the Khan: 223 calories… 2.4 g fat… 6 g fiber… 24.6 g protein… 28 g carbs… 176 mg Calcium… PB GF This meal is based on ingredients from a Mongol Carp Soup. Instead of boiling, the fish is pan-cooked and it tastes good.

Marinated Cod: ++ 4 oz cod fillet ++++ ¼ tsp brown pepper, ground ++++ ¼ tsp coriander seed, ground ++++ 1½ tsp onion, chopped ++++ 1 Tbsp Chinese wine or sherry ++ >>>> Stir together the spices, onion, and wine in a glass pie plate. Marinate the cod, turning often, for 30-60 minutes.

The Dinner: ++ marinated cod ++++ 1 cup foraged greens: dandelion leaves, chickweed, chives, sheep-sorrel, spinach ++++ ¼ cup onion, chopped ++++ ¼ cup brown rice, cooked ++++ 1 Tbsp chives, chopped ++++ splash of vinegar ++ >>>> Spray a small cast iron pan with cooking spray and add the cod. Cook over medium for 4 minutes, turning to heat both sides. Pour in the marinade, cover, turn down heat and cook for 6-7 minutes, depending on thickness of the fillet. Chop the greens roughly. Put onion in a small pan with ¼ cup water and simmer until transluscent. Add the greens, turn down heat, cover, and simmer to wilt the greens. Heat the cooked rice and stir in chives. Test fish to see if it ‘flakes’ [when a fork is brushed over the side of the fish, the meat comes off in flakes]. Salt to taste and add a splash of vinegar. Plate the fish with the rice and greens, pouring extra pan juices over the fish and rice. Don’t get delusions of ruling the world.

Chopsticks

February 5, 2025February 4, 2025 ~ me ~ Leave a comment

In the early 1970s, Dear Husband and I were dining in a Chinese restaurant. A near-by diner asked, “Did you learn to use chopsticks while serving in Vietnam?” Well, Dear Husband had never been to Vietnam [high Draft Number], so he said “No.” The man kept pressing the question for some reason, which was a touchy one in that time, so we ignored him. In fact, Dear Husband learned to use chop-sticks when dining in New York’s Chinatown. The ability to eat with sticks seems to say something salient about the diner. Chopsticks [ kuàizi, 筷子, in Chinese] are an ancient utensil. They were probably used in China 5000 years ago. There are two origin stories. In one, cooks began to cut meat and vegetables in small pieces. These cooked faster and made table knives unnecessary, so chopsticks were used. In the other, Confucius, a vegetarian, discouraged knives at meals since they were used in violence against humans and animals. Take your pick. From China, the use of chopsticks spread to Japan, Korea, Nepal, and Vietnam. Each country has its own style of chopsticks and its own rules on how to use them. Chopsticks are also used to prepare food, from stirring a soup to moving around a stir-fry. Did you know that using them is good for your memory, and it involves more than 50 muscles? Chopsticks have been made of bamboo, various other woods, jade, and silver. It is fun to learn a new skill and to get in touch with another culture — try it.

Lore: A Chinese superstition has it that if you find an uneven pair of chopsticks at your table, you will miss the next boat, train or plane that you are trying to catch. In Japan, if a husband or father went to war and the family members miss him, they would bring out his chopsticks when they eat. An old Korean superstition has it that the closer to the tip one holds a pair of chopsticks, the longer they will remain unmarried.

Our meals are from Japan and China, so both can be eaten with chopsticks, although the breakfast — being a long roll — would benefit from being cut into smaller pieces. Not sure about your chopstick skills? Watch the tutorial — improve your small motor skills and celebrate Chopsticks Day, 2025.

Jian Bang [Japanese Rolled Eggs]: 149 calories… 8.5 g fat… 1 g fiber… 13 g protein… 6 g carbs… 72.6 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek to make a good thing even better. Yup, guilding the lily.

++ 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 crab meat, frozen or fresh ++++ 2 Tbsp leek, finely sliced ++++ ½ Tbsp soy sauce ++++ ¼ tsp sugar ++++ 1 oz peach OR 1½ oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Plate and serve with soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Liver with Oyster Sauce: 272 calories… 12 g fat… 2.5 g fiber… 26 g protein… 12.5 g carbs… 55.3 mg Calcium… GF From our first ‘real’ Chinese cookbook, Classical Chinese Cooking, which taught me to love liver with oyster sauce. HINT: The full recipe serves three [3]. “Serve in a casserole dish to emphasize its deliberate and savory coarseness,” says the cookbook.

serves 3 ¾# beef or pork liver++++ 1 tsp soy sauce++++3 Tbsp oyster sauce ++++1 Tbsp sesame oil ++++ ½ tsp sugar	serves 2 ½# beef or pork liver++++ 1 tsp soy sauce ++++ 1½ Tbsp oyster sauce ++++2 tsp sesame oil ++pinch sugar	Cut liver into large chunks. Combine other ingredients, add liver, marinate 2-3 hours. Drain meat, reserving marinade.
3 oz Snow peas per person	4 oz Snow peas=48 calories –OR– 1 serving Chinese Cabbage	Blanch in boiling water 1½ mins, drain, keep warm. OR Chinese Cabbage* [see below]
1 spring onion, sliced +++++++ 2 slices ginger, chopped ++++ 2 tsp neutral oil	1 scallion, sliced++++++ 2 slice ginger, chopped ++++ 1 tsp oil	Heat oil in wok or heavy skillet, adding a spritz of cooking spray as well. Saute these 1 min.
	Marinated liver	Add liver to pan, saute 1 min.
	marinade +++++++++++++ snow peas OR Chinese Cabbage ++	Add marinade, stir, and cook less than 3 mins, until liver is cooked and sauce is bubbling. Take off heat, top with snow peas OR serve with Chinese Cabbage*.

*CHINESE CABBAGE Each serving = 35 calories … 0.1 g fat… 2 g fiber… 2.7 g protein… 7.5 g carbs… 56 mg Calcium

Serves 2
Non-stick spray +++++ 1 clove garlic, sliced	Spray a heavy pan, cook garlic over medium 30 secs.
½# cabbage, shredded/thinly-sliced ++++2 Tbsp water	Stir in these. Cover and cook 1 min.
1½ tsp soy sauce	Add, cover and cook 1 min.
1½ tsp fish sauce ++++ 2 Tbsp water	Turn up heat, add these. Cook, uncovered, until cabbage is tender and liquids have evaporated

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

1/2 cup cooked brown rice	smelts or other small fish
1 oz nut-honey mix, such as Buram brand	za’atar + deglet noor dates
	Gozleme bread: white whole wheat flour
	+ plain nonfat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz cod fillet + brown pepper	olive oil + onion + bell pepper
coriander seed + Chinese wine or sherry	spinach + eggplant + tomato + cumin
brown rice + onion	paprika + oregano + 1-2 eggs
dandelion or other wild greens	feta cheese + celery
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

Elements: Air

Michelangelo, Painter

George Pullman

Mayor of the Palace

Charles Le Brun

Saint Cross

Giordano Bruno

Malthus and his Theory

End of an Empire

Chopsticks

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