Zucchini Haze

September 8, 2019September 7, 2019 ~ 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. Simple way to lose weight and be healthier. Welcome to slimmingteas48 who is now Following.

Its that time again: end of Summer, when the zucchinis multiply like rabbits. You take a tour of the garden after breakfast and spy six dear little squashes, making note to harvest them before dinner. But by late afternoon, they have assumed the proportions of zeppelins and are suitable only for Zucchini Bread or to leave on your neighbors’ doorsteps under cover of darkness. Happily, there are many delicious recipes for this Meso-American squash with the Italian name. [BTW, ‘zucchini’ means ‘squash’ in Italian, so don’t be redundant by calling it ‘zucchini squash.’] We are having zucchini for breakfast and zucchini for dinner. Splendid.

Zucchini Nests for Egg: 122 calories 7 g fat 1.7 g fiber 8 g protein 7.6 g carbs [7 g Complex] 50.7 mg Calcium NB: The food values given above are for the egg and nest only, not the optional beverages. PB GF Found this recipe online, then I changed it to fit our calorie restriction requirements. Note: the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people. Hmmm, I’m not sure how that piece of toast got into the photo, but I’d ditch it and replace it with some fresh fruit!

1 tsp olive oil ¼ cup diced onion 2 tsp fresh sage or 1 tsp dried sage, chopped 1 clove garlic, minced or pressed large pinch hot pepper flakes or 1 jalepeno, chopped 1 c. zucchini, grated on the coarser holes of the box grater 2 tsp cider vinegar 1 oz roasted red pepper parsley, chopped salt and black pepper 2 eggs [2-oz or pullet] Optional: blackish coffee or frothy mocha cafe au lait or blackish tea Optional: 5-6 oz berry-yogurt [88 calories] smoothie or green smoothie

In a non-stick pan, spritz lightly with olive oil or add 1 tsp. Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning.

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each] in the saute pan and make an indentation in each heap to form the ‘nest’. Cover and heat for 1 minute. Uncover and break egg into each ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the eggs are cooked to your liking. Prepare your optional beverage and/or smoothie. Now that’s something different!

Zucchini, Stuffed: 300 calories 6.2 g fat 5.4 g fiber 28.8 g protein 25.3 g carbs 141.5 mg Calcium PB GF You can prepare this meal any time of year that you find zucchini at your store. Avoid the notion of using a door-stop zucchini for this recipe. HINT: this recipe makes enough for 2 [two] servings

In this case, the pound of zucchini produced four boats for stuffing.

1 pound Zucchini, which is 2-3 slim zucchini 5 oz chicken, cooked ¼ tsp olive oil ½ cup onion, chopped 1 clove garlic ½ cup cooked brown rice 2 Tbsp Parmesan cheese, grated ½ tsp salt + ¼ tsp paprika + ½ tsp dill weed + black pepper

Father E.

September 1, 2019August 27, 2019 ~ me ~ Leave a comment

Tomorrow, September 2, is the birthdate of my Father-in-Law. He was a very accomplished man. Trained as a physician, he was a pioneer in the field of pediatric allergies. At the same time, he was a recognized breeder and judge of gladiolas. In his spare time, he was an accomplished cook [much to the delight of his wife!]. Dear Husband and I like to recognize the birthdays of loved ones by serving meals they like/liked. “Dad” was the one who prepared the breakfasts, and poached egg on toast was one of his favorites. Dinners were also in his repertoire, and his bay scallops were a real treat. The scallops shown here are not of his invention. Dear Husband follows in his father’s footsteps as a very fine cook [much to the delight of his wife]. Happy 111th Birthday to Father E!

Poached Egg on Toast: 156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs [10 g complex] 52.6 mg Calcium NB: The food values given above are for the egg, toast, and fruit only, not the optional beverages. PB GF — if using GF bread I never used to like poached eggs, but on a Fast Day, they taste good.

one slice of 70-calorie whole-grain bread one 2-oz egg 1 and ½ oz of apple -OR- 2 oz melon Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. If not using an egg poacher, poach the egg using the simmering-pot- of-water method. Toast the bread but do not butter it. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast; season to taste; enjoy with your optional hot beverage, and fruit smoothie.

Curried Scallops: 244 calories 8.4 g fat 4.9 g fiber 21.4 g protein 12 g carbs 108.7 mg Calcium PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.

¼ pound scallops 2 Tbsp Indian curry powder ½ Tbsp butter 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may be on the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Place the scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Hot Enough?

August 28, 2019August 20, 2019 ~ me ~ Leave a comment

I don’t know what the Winter in the Southern Hemisphere has been like this year, but we in the Northern Hemisphere have been baking! Records for ‘hottest this‘ and ‘hotter that‘ have been set and then broken again. Sometimes people don’t want to eat in hot weather, which can be good for weight loss. But sometimes they drink sugary cold drinks or beer or wine coolers all the while thinking [wrongly] this is the best way to beat the heat. Hydration is good, but real food in moderation is good too. How about eating less by enjoying Fasting meals on three or four days a week in hot weather? There are plenty of no-cook salads in the Archives. Let the Summer inclination not to eat much work to your advantage.

Today’s meals involve no stoves and no ovens. They are easy to prepare and very easy to eat. The breakfast can come cold out of the refrigerator if you prep it the night before. And the dinner is tailor made for a hot night.

Prosciutto & Melon Plate: 125 calories 7 g fat 1.2 g fiber 16.8 g protein 13.4 g carbs [13 g Complex] 135 mg Calcium PB GF Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper bags in the refrigerator.

4 oz canteloupe melon [Charentais melon would be fabulous!] 1 oz thinly-sliced prosciutto ¼ cup red onion pickle 0.1 oz shavings of Parmesan cheese fresh basil or mint leaves OR crumbled dried basil drizzle of balsamic vinegar reduction, optional Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Smorrebrod w/ Turkey: 243 calories 8 g fat 3 g fiber 10 g protein 29 g carbs [11.5 g Complex] 18.5 mg Calcium PB GF – if using GF rye bread From Oslo/Copenhagen/Stockholm comes the best of Summer sandwiches: smorrebrod [smeared bread]. Light and flavorful from summer vegetables, this meal is filling and simple to prepare without heating the kitchen.

1 slice [1.5 oz] sourdough rye bread @ 110 calories [the bread should be dense, not fluffy] 1-2 Tbsp whipped cream cheese 4 large leaves of fresh spinach 1.5 oz thinly-sliced tomato: slice and salt about 30 mins earlier for best taste 1 oz cooked turkey breast or tenderloin ½ hard-boiled egg, sliced ½ cup Swedish Cucumber Salad*

Spread the bread with the cream cheese and lay the spinach leaves on top. Place the tomato slices atop that. For the next layer, put down the turkey, topped by the egg slices. Season with salt and pepper to taste. Drain the Cucumber Salad and plate. Excellent!

*SWEDISH CUCUMBER SALAD: makes 1 cup = 2 servings each serving = 23 calories 0.1 g fat 0.3 g fiber 0.4 g protein 5.2 g carbs [4 g Complex] 14 mg Calcium

1 cups sliced cucumber 1.5 tsp sugar 1 oz white wine vinegar 1/2 tsp cold water salt and freshly ground pepper ½ tsp dill

Combine the sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour. Drain, and serve with a sprinkling of dill.

Ingredients for next week:

Breakfast: single portion for Monday …………….. single portion for Thursday:

1 two-oz egg	next week I will discuss Breakfast Beverages
slice 70-calorie whole grain bread	choose a favorite breakfast from Archives
apple or melon

Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

1/4 pound sea scallops	next week I will discuss Breakfast Beverages
Indian curry powder	choose a favorite dinner from Archives
broccoli
butter + white wine [splash]
Sparkling water	Sparkling water

Crecy

August 25, 2019August 10, 2023 ~ me ~ Leave a comment

While researching my mother’s French genealogy, I came across my 16th great-grandfather, Jean d’Harcourt, who died on August 26, 1346 at Crecy, France. Curious, I discovered the facts around the deadly Battle of Crecy. [If you were a fan of the Ken Follett book series Pillars of the Earth (TV series, too), you would know about this battle.] In a dispute over land now in France but then held by English Edward III, the armies of the two nations met near Crecy in Normandy. [I suggest you watch the video cited in that last sentence] The English were terribly outnumbered but they had a new weapon of mass destruction: the long bow. With its greater range and speed of use, the English cut down the French cavalry, as well as their cross-bowmen. By the end of the battle, the English had won, against all odds, and the Hundred Year’s War was well and truly begun.

“Crecy” is sometimes spelled “Cressy” and so it makes me think of watercress. August is a fine time to harvest this peppery herb, and to make a versatile sauce which goes well in eggs or as a soup or as a sauce. The Battle of Crecy was a dreadful loss of lives. Having Watercress Sauce in your freezer can be a ‘life-saver’ in the kitchen.

Watercress ScrOmelette: 291 calories 8 g fat 2.5 g fiber 16 g protein 34.4 g carbs 235 mg Calcium PB GF Having Watercress Sauce in the freezer in handy cubes sure makes this meal a snap. And is it good!

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp Watercress Sauce [see Sidekicks II, 4 October’2017], well drained ½ Tbsp ricotta, drained HINT: I set these ingredients out to drain through a fine sieve the night before to make sure there was no extra liquid. 1/8 tsp dry mustard 1.5 oz peach optional: blackish coffee [53 calories] or blackish tea or lemon in hot water optional: 5-6 oz green smoothie or berry-yogurt smoothie

Combine the drained watercress, drained cheese with the mustard. Whisk in the eggs and cook in a hot saute pan spritzed with olive oil or non-stick spray. Cook the way you like them and plate with the peaches. Pour the beverages and enjoy the summer taste of watercress all year long.

Watercress Soup: 157 calories 5.4 g fat 3 g fiber 8.4 g protein 22 g carbs [19 g Complex] 63.5 mg Calcium PB GF Jacques Pepin’s Good Life Cooking is the source of this recipe. The stream that flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein. HINT: This recipe makes 5 cups of soup which serves 4-5 people.

2 tsp canola oil 4 oz [weight, not volume] watercress leaves and tender stems 1 cup celery, coarsely chopped 2 cups onion, coarsely diced 2 cloves garlic, peeled and crushed 2-1/2 cups good stock – vegetable/chicken/beef ¾ tsp salt 10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks 2 oz [weight, not volume] sweet potato, peeled and cut in chunks per serving: 1 Tbsp chevre cheese Optional: Caprese Salad– 46 calories 2 g fat 0.6 g fiber 4 g protein 2.6 g carbs 115.6 mg Calcium PB GF ½ oz mozzerella cheese, thinly sliced + 2 oz tomato, thinly sliced and sprinkled with salt + fresh basil leaves There should be equal numbers of cheese slices and tomato slices. Arrange the cheese, tomato, and basil in overlapping layers on the plate. Optional: Hard-boiled Egg — 70 calories 5 g fat 0 g fiber 6 g protein 0.4 g carbs 28 mg Calcium PB GF Cut a hard-boiled egg lengthwise in quarters and nestle into the plated soup.

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and stir-fry for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with immersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.

Basquaise

August 21, 2019August 19, 2019 ~ me ~ Leave a comment

Have you ever seen the word ‘Basquaise’ on a menu? It often refers to a sauce served on chicken or fish. The word itself means ‘from the Basque country’ or ‘in the method of the Basque people.’ To the Basque people, it is ‘pipperade’ from their word ‘biperra’ for pepper. So who are the Basques and where is their country? The Basque people are unrelated, both in genetics and in language, to the surrounding people of France and Spain. Their ‘country’ spreads across the border of France and Spain at the Western end of the Pyrennes Mountains. Their culture and unique language developed in isolation over the centuries, escaping intrusion both from the Indo-Europeans [ex: Visigoths] and from the Muslims. The ancient Greeks and Romans knew of the Basques, and even they did not change the culture of the region. Their food is boldly spiced and influenced by fish from the ocean and meat from the pasturelands of the interior. Passionately independent, the Basques work to maintain their ways in a changing world. In the 1800s, economic hard times spread Basques to North America and beyond, just as their cod and whale-hunting ancestors dispersed across the seas in the past.

The ‘Sauce Basquaise’ shows up in our menu today — flavoring the eggs at breakfast in two different preparations. Other ways to use it are in the classic Poulet Basquaise or Cod Basquaise for dinner. Here’s how to make 5 cups of the sauce.

2 Tbsp olive oil	Heat the oil in a large saucepan
1 cup chopped onion 3 cloves garlic, crushed and chopped optional: 2 oz Bayonne/Serrano ham or pancetta, diced 3 cups red bell pepper, diced [2 large peppers, abt 13 oz] 3 cups green bell pepper, diced [2 large peppers, abt 13 oz] 4 cups tomatoes, seeded and diced	Add the onion, garlic, ham, peppers, and tomatoes. Cook over medium-low heat until peppers are tender.
½ cup red wine 5 g ‘esplette’ pepper or ground cayenne pepper 2 tsp fresh thyme ½ tsp salt	Add to the pan. Simmer 10 minutes more.

Basquaise Sauce ScrOmelette: 153 calories 8.4 g fat 1.5 g fiber 10 g protein 8 g carbs [7 g Complex] 50 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Basquaise Sauce takes eggs to a new level and it is so easy to use if you already have a batch in the refrigerator or freezer.

1-1/2 two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 2 rounded Tablespoons Basquaise Sauce ¼ cup blueberries Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a non-stick saute pan which has been spritzed with non-stick spray. Whisk the eggs with salt and pepper to taste and pour into the pan. As the eggs just begin to set, spread the Basquaise Sauce over half of the egg. Fold and continue cooking to your liking. Plate with the fruit and serve the beverage of your choice. Have a spicy day.

Alternatively, if you didn’t have any Basquaise Sauce at your disposal, you could use my version of Jacques Pepin’s recipe for Basquaise ScrOmelette, posted on 30 September, 2015

Ingredients for next week:

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

1 two-oz egg	Proscuitto ham
ricotta cheese + mushrooms	melon + Parmesan cheese
peach + blackberry	red onion pickle
Watercress Sauce	mint or basil leaves + balsamic vinegar
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

watercress + sweet potato	sourdough rye bread + egg + dill
canola oil + onion + celery	turkey breast + spinach leaves
garlic + stock + potato	whipped cream cheese + tomato
optional: mozzarella + tomato	cucumber + white wine vinegar
Sparkling water	Sparkling water

Gold!!!

August 18, 2019December 26, 2025 ~ me ~ Leave a comment

John Sutter left Switzerland and settled in Northern California along the banks of a watercourse he named the American River. He recognized that this would be a good place to build a water-powered lumber mill for his newly-created settlement of New Helvetica. James Marshall was taken on as a partner and he began to build the mill. A mill of that type needs a trough called a tail race to take the water away from the mill. Clearing the race of pebbles washed in by the fast-flowing water was a daily task. In January, 1848, Marshall found gold nuggets in the tail race. He and Sutter decided to keep it a secret since they knew that others would want to get some gold too — fairly or illegally. In August of ’48, The New York Herald published the news and the Rush was on. Sutter eventually left the mill unfinished and his tannery failed — all his workmen quit to go prospecting for gold! Sutter washed his hands of the whole gold business and quietly went broke.

Our meals today include the famous breakfast from ‘Hangtown’ [aka: Placerville, California] which was concocted from the most expensive ingredients that a restaurant could find to suit a miner’s whim. The dinner is the meal that every miner aspired to: lobster thermadore, as served in a fancy restaurant.

Hangtown Bake: 135 calories… 7 g fat… 1 g fiber… 8 g protein… 5.4 g carbs… 46.3 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF According to legend, this meal, full of then very expensive items, is what a gold miner ordered after he struck it rich in Old California.

++ 1 two-oz egg ++++ 2 oysters, raw and out of the shell ++++ ½ oz bacon, un-cured is preferable ++++ 1 Tbsp scallion leaves, chopped ++++ 2 oz strawberries ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider ++++ Optional: blackish coffee [53 calories] or tea ++

Set the oven at 350 F. Cook the bacon until it is a little underdone, then chop it up. Chop the scallion and oysters and stir in a little bacon fat, along with the bacon. Whisk the egg, then add the other ingredients and whisk again. Pour into a baking dish lightly-spritzed with non-stick spray and bake for 12-15 minutes. Prepare the beverages and plate the baked egg along with the fruit.

Lobster Thermador: 269 calories… 13.4 g fat… 5.5 g fiber… 29 g protein… 18.4 g carbs… 130.5 mg Calcium… PB GF Lobster is wonderful for the Fasting Lifestyle, whether you get it baked or boiled. The damage comes when it is slathered in butter. I think that butter masks the clean, subtle taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.

++ ¾ cup lobster, cooked and cut into chunks ++++ 1 Tbsp heavy cream ++++ 2 Tbsp Bechamel sauce [I always keep Bechamel sauce frozen in small amounts] ++++ ½ tsp Dijon mustard ++++ flat-leaved parsley, chopped, for garnish ++++ 3 oz green beans ++++ Dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen] ++

Stir together the cream, Bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits together in a lovely bowl for dessert.

Hometown Heroine: Nice

August 11, 2019November 28, 2019 ~ me ~ Leave a comment

Catherine Ségurane was a washerwoman in Nice. Nice was not part of France in the 1500s, it belonged to the Duke of Savoie who had a long-standing disagreement with Francois I, the King of France. Mostly, this was of no consequence to Catherine. But Francois made a pact with the Ottoman Empire, an odd thing for a Christian sovereign to do. If the Ottomans would attack his enemies, Francois would arrange a lucrative trade deal. Done. The original target was the Papal army in Italy, but that would be a bit audacious. So the Ottoman fleet was sent down the coast to besiege Nice. When they scaled the walls of the unprotected city, they were met by ordinary citizens carrying whatever ‘weapons’ they had handy. Our girl Catherine was ready with her clothes-beating stick and she hit the standard-bearer of the attacking Turks, knocking him down and taking his flag. According to the story, she then hiked up her skirts and mooned the invaders. As good Muslims, they were so shocked by a woman with crude behavior that they retreated to their ships and Nice was saved. Sometimes average people rise to the occasion and perform great acts.

If a humble laundry-lady can defeat an army, then couldn’t you overcome your urge to over-eat for a day and eat only 600 calories? Of course you could. Today’s menu showcases the flavors of Nice and shows how delicious a ‘Mediterranean Diet’ can be.

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Oh! Those sunny flavors!

one 2-oz egg 3 Tbsp Mediterranean Vegetables , see Sidekicks II, 4-Oct-’19 for recipe 1 Tbsp chevre cheese salt + pepper + large pinch of herbes de Province 2 oz melon Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your optional warm beverage; shake and pour the optional smoothie; plate the melon. A fine way to enjoy a breakfast.

Salade Nicoise: 283 calories 16 g fat 3 g fiber 22.5 g protein 12.7 g carbs 198 mg Calcium PB GF ‘Nicoise’ of course means ‘as they do it in Nice’ and boy-oh-boy is it ever nice. HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon, served with green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Also cook an extra bit of green beans and save them in the ‘fridge. Here’s a TIP: If you won’t need the salmon for a week or more, cooked salmon freezes well. Just leave enough time to thaw it thoroughly.

3 leaves Romaine lettuce, sliced into 1/2″ pieces 3 oz cooked salmon 3 oz green beans, cooked and cooled 2 black olives, quartered ½ hard-boiled egg 1 radish, sliced 5 cherry tomatoes DRESSING: 1 tsp white wine vinegar + 1.5 tsp olive oil

Whisk the oil and vinegar in a wide, shallow serving bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely slice the lettuce and toss with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Home On The Range

August 7, 2019August 2, 2019 ~ me ~ Leave a comment

There is a popular American folk song entitled “Home on the Range.” I’m sure every school child learns it at some point. The words were written by a homesteading doctor in 1872, to express his delight in the country life in Kansas. The tune was written by the author’s friend. By 1925, sheet music was printed and the origin of the song was temporarily obscured. Then came recordings by the likes of Bing Crosby [who’s version is supposed to be the best], Frank Sinatra and John Denver. It is the State Song of Kansas. The song is nostalgic for a close-to-nature life [low population density and wandering wildlife right outside your door] which the Homestead Act, by encouraging people to move to the plains, was designed to wipe out.

To be ‘home on the range’ also refers to cooking your own food, often from scratch. [A ‘range‘ is an older term for a cook surface with an oven below it.] Many of the ills of being over-weight could be solved if people would cook their own food from fresh ingredients. That way one can control the amount of salt and sugar and fat in the recipe. Purchased food is often ultra-processed food and that creates a host of problems. If you really want to deal with your weight, change the way you cook: from calories to quantity of portion. And home-prepared food can cost less! Good reasons to try cooking at home.

To get you to be home on the range, try these recipes to remind you of the ‘roaming buffalo’ and the deer playing in the fields. Bison meat can be a revelation, so try to find it. And nothing says ‘open prairies’ like chili for dinner.

Bison ScrOmelette: 147 calories 8g fat 0.4 g fiber 14.5 g protein 4 g carbs [2 g Complex] 48.5 mg calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF Bison meat is a fine source of protein and is more healthy than beef. You should try it.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 0.6 oz ground, cooked bison ½ Tbsp [0.1 oz] sliced scallion ½ Tbsp spaghetti sauce 1 oz melon Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 3 oz fruit smoothie or berry-yogurt smoothie [44 calories]

Briefly warm the bison and scallion in a saute pan spritzed with non-stick spray. Whisk the eggs with the spaghetti sauce and pour over the meat/scallion in the pan. Cook in your desired way: scramble or omelette. Plate with the melon and listen to Bing Crosby sing ‘Home on the Range.’

Venison Chili: 299 calories 3.8 g fat 10.4 g fiber 30 g protein 45.6 g carbs 146 mg Calcium PB GF HINT: This is enough for 2 one-cup servings. Save the remaining chili for another dinner later or invite a fellow-Faster for dinner.

6 oz ground venison 16 oz canned tomatoes – in chunks or diced 1 clove garlic, chopped 1 cup red onion, chopped 1/2 cup green pepper, chopped 3/4 cup canned red beans, drained and rinsed 2-4 tsp chili ¾ tsp salt ½ – 1 tsp ground cumin per serving: a small slice of melon, as a garnish

Cook the venison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. Serve one cup for dinner tonight with the melon on the side.

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

1 two-oz egg	1.5 two-oz eggs
chèvre cheese	hummus
Mediterranean Vegetables Sidekicks II, 4 -Oct-2019	Mediterranean Vegetables Sidekicks II, 4 -Oct-2019
melon + herbes de Province	strawberries
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

romaine lettuce + cherry tomatoes	Lamb + mint/cilantro
green beans/haricots + salmon	Moroccan Spices
black olives + hard-boiled egg	canned white beans
white wine vinegar + olive oil	peas + Moroccan seasoning
Sparkling water	Sparkling water or mint tea

Nonna

August 4, 2019August 4, 2019 ~ me ~ Leave a comment

Long ago, in the 4th century CE, in Cappidocia, lived a woman named Nonna. She was a Christian but her husband was not. She raised their two sons and one daughter to follow her faith and daily she prayed for the spiritual health of her family. Her husband Gregory converted and became a bishop of the young Turkish church in what was then the Roman Empire. He eventually was named a saint. Beyond the conversion of her husband, Nonna is revered for her piety and for being the mother of three — count ’em: 3!! — saints. Gregory [theologian, archbishop, poet]; Caesarius [doctor, politician]; and Gorgonia [model wife and mother]. Nonna was declared a saint, and thus the entire family was so honored. My, my — what a legacy!

‘Nonna’ is also the Italian word for ‘grandmother.’ Saint Nonna was a grandmother, since her daughter had several children. In honor of grandmothers, we will enjoy a homey porridge for breakfast and real comfort food for dinner.

10-Grain Pudding: 181 calories 1.3 g fat 5.4 g fiber 10.4 g protein 35 g carbs [29 g Complex] 43.5 mg Calcium PB Delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right sweetness.

1/4 cup uncooked Bob’s 10-Grain Cereal 2 Tbsp cottage cheese 1 tsp maple syrup 1.5 Tbsp applesauce pinch of nutmeg + pinch of cinnamon sprinkle of sliced strawberries or blueberries Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 3 oz fruit smoothie or berry-yogurt smoothie [44 calories]

Put the cereal in 3/4 cup of boiling water, turn down to a simmer and cook, covered, for 8 minutes. HINT: Do this the night before. Cool the cereal, then mix in the cottage cheese, maple syrup, applesauce and spices until well-combined. In the morning, put into a microwave-safe bowl and cook in the microwave for 50 seconds until hot through. Top with a little fresh or frozen fruit. Pour the beverages and you will have a warm, filling start to your day.

Cullen Skink: 228 calories 4.5 g fat 2.9 g fiber 26 g protein 20 g carbs 161 mg Calcium PB GF We found this old Scottish recipe to be divine!! Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.

3 oz finnen haddie [smoked haddock] 3 oz milk small pinch ground cloves bay leaf ¼ cup onion, chopped 2 oz potato, diced 2 oz asparagus, cut in 2” slices 1 tsp butter parsley for garnish

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Maria Mitchell

July 31, 2019January 25, 2026 ~ me ~ 2 Comments

Maria [ pronounced ma-RYE-uh] Mitchell was born on Nantucket Island on August 1, 1818. By the time she died in 1889, she was famous around the world. And you are asking, “How come I don’t know who she is???” Raised in a Quaker community, she was as educated as any boy in town — if not better. She had such a grasp of mathematics and astronomy that when she was 14, whaling captains came to her for navigational advice. In 1847, using her father’s telescope, she discovered a new comet. [To this day it is called “Miss Mitchell’s Comet“.] She received international renown and a gold medal from the King of Denmark. Maria went on to be the librarian of the stately Nantucket Atheneum and was lured off the island to be one of the first professors at Vassar College. There, Maria was the beloved and innovative teacher of many future scientists

Astronomers cut their teeth on the observation of equinoxes and solstices. In honor of Miss Mitchell’s birthday, our meals revolve around those celestial events.

Vernal Equinox ScrOmelette: 172 calories… 8.4 g fat… 2 g fiber… 15 g protein… 11 g carbs… 60.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The cured meat and asparagus are emblematic of the changing seasons: the meat is for Winter and the aparagus is for Spring. Together, they are a heavenly flavor combination.

++ 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 to store in the ‘fridge for next week ++++ 1 oz cooked asparagus, chopped ++++ 1¼ oz uncured capicola ham or proscuitto ++++ 1 clementine OR 3 oz melon ++++ Optional: blackish coffee [53 calories] or blackish tea ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie[88 calories]

Thinly slice and coarsely chop the meat. Combine it with the chopped asparagus. Spritz a non-stick pan with non-stick spray. Put the meat-asparagus into the pan and stir until warmed. Whisk the eggs and pour into the pan. Scramble or cook as an omelette. Plate with the clementine and ponder the changing seasons as you enjoy the beverages of your choosing.

Winter Solstice Pizza: 283 calories… 10 g fat… 3 g fiber… 16 g protein… 16 g carbs… 224 mg Calcium… PB On the Winter solstice, we like to prepare a pizza with elements of the season past [mushrooms represent Fall] and of the season to come [cured meats stand in for Winter].

++ 1 whole wheat tortilla [Herdez 8” Fajita-style Tortilla is what I use], must be 170 calories or less ++++ 1.5 Tbsp crushed tomatoes ++++ pinch granulated garlic ++++ 1 oz mozzerella cheese, grated ++++ 1 oz/2 Tbsp mushrooms ++++ 1/3 oz prosciutto ++++ 1 Tbsp onion, chopped ++++ ½ Kalamata olive, quartered ++

Heat the oven to 400 F. Spread the tortilla with the crushed tomato sauce and garlic. Chop the prosciutto roughly and combine it with the mushrooms, onion, and cheese. Distribute over the pizza shell. Sprinkle with herbs, crushed red pepper, or other seasonings to taste. Dot with olive bits. Bake for 5-10 minutes. Think about how the Earth and Sun move through the heavens in their stately yearly dance.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

Bob’s 10-grain cereal	1.5 two-oz eggs
applesauce + nutmeg	ground bison meat
cottage cheese + cinnamon	spaghetti sauce
maple syrup	scallion + melon
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

smoked haddock/finnen haddie	ground venison + chili powder
onion + potato	canned red beans + green pepper
milk + parsley + bay leaf	canned tomatoes + garlic
asparagus or peas	red onion + ground cumin + melon
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

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Nonna

Maria Mitchell

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