Mushrooms

November 18, 2018April 23, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for an all-day total of 600 calories or less. On Thursday, eat meals that total of 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 SistaSoul who is now Following.

Mushrooms are wonderful. From the standpoint of a naturalist, the life-history and growth-habits are fascinating. As a forager, I enjoy the thrill of the hunt.

Wild Mushroom assortment — Chanterelles, Meadow Mushrooms, and Fairy Ring Champignons await cooking

As a locavore, how can one resist the foods that grow within a few miles of home? As a cook, I love their flavor and the way they go well with so many other ingredients. As a Faster, I can appreciate how a few mushrooms in a dish will elevate the flavor without raising the calorie count. When it comes to foraging, you must learn from a reliable source — in person. You cross-reference before you pick: where it grows [under spruce trees? on the grass?]; the recognizable traits [color of gills, ring or no ring, texture of stem]; what it is growing on [wood? soil? other?] to be sure of your identification. No one has ever sickened from eating mushrooms at our house. September and October are the best — Fall Chanterelles, Horse Mushrooms, Meadow Mushrooms, Fairy Ring Champignons, the occasional Field Bluwit. Some are huge!

LArge Mushrooms — These are Horse Mushrooms, *Agaricus arvensis.*

Some are tiny! And for the rest of the year, our meals are delicious with the mushrooms we froze in season. Hope you will enjoy mushrooms in our baked eggs for breakfast and in our Vindaloo dinner. In the latter, if you wish to make the dish vegetarian, just eliminate the pork and keep the mushrooms.

O-M-G Bake: 282 calories 7.7 g fat 2.8 g fiber 14 g protein 38 g carbs 271 mg Calcium NB: Food values are for plated items only, not optional beverages. PB GF Think: Oh My Goodness! Or: Olive-Mushroom-Gouda. What Flavor!

1 two-oz egg black olive, oil cured 1 ½ oz raw mushroom, chopped, poached in enough simmering water to cover for 20 sec. ¼ oz Gouda cheese, grated 2 oz applesauce nearly black coffee or tea or lemon in hot water 6 oz fruit smoothie or natural apple cider

First set the toaster oven to 350°F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Pork & Mushroom Vindaloo: 250 calories 7 g fat 5 g fiber 21 g protein 15 g Carbs 52.5 mg Calcium PB GF This unique curry dish comes from southern India. If you can’t find packaged Vindaloo Seasoning, you can prepare your own. HINT: this recipe serves 2 [two].

1.5 Tbsp Vindaloo seasoning, feel free to use more 2 cloves garlic ½ tsp fresh ground ginger 2 tsp canola oil ¾ cup onions [2.5 oz] 3 Tbsp cider vinegar ½ tsp sugar 5 oz pork tenderloin or turkey breast [1.25 cups cubed] 7 oz mushrooms [200 g] 3 oz broccoli florets, steamed ½ cup cooked brown rice

Press the garlic and stir into the vindaloo powder. Combine with the vinegar. Marinate the meat in that mixture for 30-60 minutes. Saute the onions in the oil until beginning to brown. Add the ginger, then add the sugar right away. Pour in the meat with the marinade and stir-fry until the meat is almost cooked. Add the mushrooms and cook over low heat until the sauce is thick. Plate with the rice and top with the broccoli.

Alice

November 14, 2018July 9, 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.

Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15. Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year. When she was a young woman, she couldn’t imagine wanting to be 40! Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye. We often quote her aphorisms. She is still with us. Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings. Here’s to wonderful memories of my wonderful mother.

Kippered Eggs: 294 calories 9.4 g fat 2.7 g fiber 18 g protein 34 g carbs [31 g Complex] 217 mg Calcium PB GF Kippers are traditionally served with eggs, but why not have them in eggs? We did and it is terrific!

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 0.4 oz kippered [smoked, salted, dried] herring ¼ tsp dried mustard 1 tsp lemon or lime juice 4 sweet cherries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan and warm them. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with a few busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.

3 pound whole chicken, preferably a fowl for greater flavor, although you will get more meat from a fryer ½ cup onion, chopped 1/3 cup carrots cut as coins ½ cup celery, chopped bay leaf + 3 peppercorns 1.5 tsp Worcestershire sauce 2 Tbsp white whole wheat flour 4 dumplings [see ..Not by Bread.. II-7-’18] per person: ¼ cup green peas

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume. You could stop here. HINT: save any remaining stock and chicken for excellent soup. You could stop here.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
oil cured black olive	Parmesan cheese
Gouda cheese	chive + kiwi fruit
mushrooms + applesauce	ricotta cheese, reduced fat
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion:

Vindaloo seasoning + garlic	chicken breast + Parmesan cheese
mushrooms + pork + ginger	fresh bread crumbs + cottage cheese
canola oil + onion + cider vinegar	mozzarella + salad greens + carrot
broccoli + brown rice + sugar	marinara sauce [see Saucy, 6 Dec-’17]
Sparkling water	Sparkling water

Indian Summer

November 11, 2018November 5, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Kanhaiya L. who is now Following.

Here we are on the other side of Fall: it is darker, the color is gone from the leaves, and as Ned Stark would say, “Winter is coming.” And yet… along comes a warm day or two to get our hopes up. “Indian Summer,” as it is called around here, is a spell of warmer weather following the killing frost. One can imagine the early Europeans, trying to hack an existence out of the New England landscape, going into despair as the cold weather arrived. “This is not like England,” they’d moan. “We should have more time to get ready for winter!” “Not to worry,” their First Nations allies [at that point in time they still had not thoroughly alienated the locals] would rejoin, “There will be more warm weather.” And since they were correct, the Europeans dubbed it Indian Summer. The Old Farmer’s Almanac says that it begins this year on November 12, so let’s enjoy it. In honor of those warmer days, we will enjoy some foods of summer once again. Breakfast will include melon, which is available Summer and Fall, paired deliciously with prosciutto which is the product of Autumn. For dinner, a chance to grill again by putting tuna and summer vegetables on the flames. And although we are talking about Fall in northern New England, these recipes will whisk you off to a sunny Mediterranean diet.

Prosciutto & Melon Plate: 266 calories 7.3 g fat 2.2 g fiber 23.6 g protein 36 g carbs [24 g Complex] 294 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-close 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 blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

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.

Tuna with Grilled Vegetables: 244 calories 7 g fat 3.9 g fiber 29 g protein 14.6 g carbs [10.6 g Complex] 32.5 mg Calcium PB GF The recipe comes from the Fast Diet Book and it is wonderful. An exemplar of the Mediterranean Diet. tuna & grilled veg

6 oz tuna steak 4 oz red bell peppers 5 oz zucchini or summer squash 2 oz cherry tomatoes 1 tsp olive oil splash of lemon juice

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.

Guy Fawkes

November 4, 2018October 30, 2018 ~ me ~ Leave a comment

“Remember, remember the 5th of November, Gunpowder, treason, and plot…“

Tomorrow will be Guy Fawkes Day, a time to remember the foiled “Gunpowder Plot” of 1605. A group of Catholic Englishmen who disliked the idea of a Protestant monarch [James I of England, James IV of Scotland who was suppressing the Catholic religion] on the throne of England, decided to blow up the King and all the members of Parliament by putting barrels of gunpowder in the basement of the building where they were all to meet. Guy Fawkes, the original ‘fall guy,’ was captured as he waited to light the fuse on November 5. Rather than meet the traitor’s death of being first hanged, then drawn, then quartered, he fell from the scaffold to his death. His co-conspirators were also caught and executed, but Guy Fawkes gets the spotlight. Today in England, merry children construct straw effigies, strut them through their neighborhoods asking for “A penny for the Guy?” [the money collected goes to buy candy], then burn the effigies on the Day. This gives November 5th its other name of ‘bonfire night.’ A thoroughly wholesome and Christian entertainment for the whole family! Oh boy! Let’s celebrate sectarian violence while children play at burning people alive. For Guy Fawkes’ childhood in York, we will enjoy a cottage breakfast of egg and whole-grain pan muffin. For dinner, we’ll eat Soup Royaume in honor of another foiled plot. This is the soup that an elderly Protestant woman was cooking when the ‘papists’ tried to invade Geneva in 1602, and she sounded the alarm to save the city.

Cottage Breakfast: 298 calories 7.8 g fat 3.1 g fiber 13.6 g protein 43.8 g carbs 199 mg Calcium PB I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good. Cottage Bfast A

1 pan muffin [see …Not By Bread…posted 7-Feb-2018] 1 oz applesauce one 2-oz egg 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water

HINT: I prepared 8 pan muffins from the 10-grain mufffin batter, cooked them, and froze them. I made the remaining batter into muffins to eat on Slow Days.Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

Soup Royaume: 152 calories 0.3 g fat 6.3 g fiber 12.6 g protein 24.6 g carbs 84 mg Calcium PB GF This fine meal for a cool night, made hearty with autumn vegetables and lentils, is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours. Soupe Royaume

2.5 oz pork loin, raw or cooked ½ cup onion, chopped 3.5 oz dry lentils, small green ones from France if possible 3 oz rutabaga/turnip, cubed 2 oz carrot, diced 3 oz parsnip, diced 3 cups chopped cabbage mace + dry mustard + salt + pepper + caraway seed [optional] ½ cup frozen spinach, chopped 3+ cups water per serving: several leaves of fresh spinach

Put the pork, onions, and lentils in a heavy saucepan with a little oil and cook until browned. Add the rutabaga/turnip, carrot, parsnip, cabbage and seasonings. Cover with water, using more if needed. Cover and cook for about 1 hour or until vegetables are tender. Taste for seasonings, add the frozen spinach, stir well, and heat through. Divide into 4 equal servings and freeze the servings you don’t need today. Roughly chop the fresh spinach and put it on top of the soup when serving.

The Dead Have Their Day

October 31, 2018October 20, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Tomorrow in Mexico people will observe the Day of the Dead. While this sounds macabre to non-Mexicans, it is a family day for visiting cemeteries and honoring the dead, as seen in the movie Coco. Our meals today have a theme of death/celebration /Mexico, told in two stories. No sugar skulls or pan dulce for a Fasting Day.

Placerville, California was a mining town, named after ‘placers‘ which are gold nuggets found in stream gravel. Incorporated in 1854, it was formerly called ‘Hangtown‘ since frontier justice was doled out there. Often. One day a Sourdough [if you think that’s a loaf of bread, follow the link] walked into a hotel. Bragging that he had struck it rich, he demanded the most expensive meal they could serve him. What was it? Eggs [the going price was 1 small gold nugget per egg], bacon [also a scarce commodity], and tinned oysters [an extravagance!]. It was dubbed the Hangtown Fry. You can still order it in Placerville, and tho’ the locals think it is awful, we found it to be delicious.

‘Enchiladas’ are as Mexican as can be. The name derives from the origin of the dish: ancient Aztecs prepared corn tortillas and dipped them in chili sauce before frying them on a griddle. In Rick Bayless‘ words, the tortillas were “en-chilied”, or enrobed with chilis: hence ‘tortillas enchiladas.’ So enchiladas are not a meal, they are an ingredient. The Enchiladas Suizas which we offer for dinner, were first offered in the 1950s in Mexico City. The name means ‘Swiss Enchiladas’ due to the cheeses inside. They are easy to prepare and fun to eat.

Hangtown Fry: 296 calories 9 g fat 2.5 g fiber 18 g protein 34 g carbs [31 g Complex] 224 mg Calcium GF Turns out, this meal has nothing to do with being hanged and everything to do with striking it rich.

3 two-oz eggs of which you will use 1 ½ eggs per person 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 shucked fresh oysters, chopped 1/2 slice ‘American’ bacon, uncured if possible 1-1/2 oz strawberries -OR- 3 cherries blackish coffee or tea or lemon with hot water 5-6 oz green smoothie or fruit smoothie or unpasteurized cider

Dice the bacon and cook it in a hot pan until almost crisp. Add the oysters and cook a second or two longer. Whisk the eggs with salt, and pepper. Pour over the bacon/oysters in the pan and scramble or cook as an omelette. Plate with the fruit and serve with the beverages of choice. Full of flavor.

Enchiladas Suizas: 293 calories 9.9 g fat 11.2 g fiber 31.6 g protein 43.4 g carbs 261.7 mg Calcium PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. Assemble just before baking, lest it turn to mush. Enchiladas w: winter medley

2 six-inch corn tortillas [50 calories each] 2 0z [½ cup] shredded cooked chicken breast ½ cup enchilada sauce: see SPICY II from 12 Sept 2018 ¼ cup grated Cheddar or Monterey jack 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Distribute the chicken between the tortillas, then roll up the tortillas, and place each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Wednesday, I will offer 12 Tips to
Pan Muffin [..not by Bread, 7 Feb ’17]	help you to keep on Fasting.
applesauce
	Choose a breakfast from the Archives

Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

cabbage + onion + rutabaga/turnip	Watch for my 12 Tips!
carrot + parsnip + dried green lentils
pork loin + frozen spinach
fresh spinach as well
mace + dry mustard + caraway seed	Choose a dinner from the Archives

Sparkling water	Sparkling water

Boswell

October 28, 2018July 9, 2019 ~ me ~ Leave a comment

In the story ‘A Scandal in Bohemia‘, Sherlock Holmes refers to Dr. Watson as “my Boswell,” saying he would be lost without him. And who is Boswell? The son of a Scottish judge, James Boswell was born on October 29, 1740, into the time of the Scottish Enlightenment. In his heart he yearned to leave Scotland due to its provinciality and up-tight religious views. While staying in London, the young lawyer was introduced to Samuel Johnson, noted author, essayist, wit, and man-about-town, at a bookshop. Their friendship lasted for 20 years, during which time they traveled and socialized. All the while, Boswell took notes. Johnson joked that it was as if Boswell were spying on him. After Johnson’s death, Boswell dug into his own journals and wrote The Life of Samuel Johnson, L.L.D. It has been called ‘the greatest biography ever written’ for its lively style and Boswell was hailed as ‘the first of biographers.’ Indeed the noun ‘Boswell’ means ‘one who records in detail the life of a famous contemporary.’ If Johnson is famous today, it is because Boswell made him so. We will celebrate Boswell by serving the foods of his rejected land: Tattie Scones and Cullen Skink, both as Scottish as Arthur’s Seat in Edinburgh.

Tattie Scone with Egg: 286 calories 5.4 g fat 3.6 g fiber 13.3 g protein 47 g carbs 210 mg Calcium PB Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make with left-over boiled or mashed potatoes.

One 2-oz egg 1 tattie scone, see not by bread… Feb 7 2018 2 oz pear 5-6 oz fruit smoothie or green smoothie or natural apple cider nearly-black coffee or tea or lemon in hot water

Prepare the Tattie Scone and keep warm or re-warm. HINT: Prepare the night before and cook them, too. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost instant, if you made the scone beforehand.

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 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/food processor/VitaMix [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, cover it with the ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Saint Crispin

October 24, 2018August 10, 2023 ~ me ~ Leave a comment

The first time I encountered the name ‘Crispin’ was in the Little Golden Book named Mr Dog. The dog of the title named himself Crispin and lived by himself. I loved that book and so did our second son. Years later, I found out that Crispin was a saint who’s feast day is October 25. He and his brother Crispian were missionaries to France in the 3rd century. They proselytized by day and made shoes by night to support themselves. They were killed on October 25, 256. That date became associated with the Battle of Agincourt in 1415, when 30,000 French infantry and calvary got bogged down in the mud and let 6000 English archers and soldiers defeat them. Enter Shakespeare, writing the play Henry V. In Act IV, scene 3, Henry has the unenviable task of giving a pep talk to his out-numbered army. Of course it is the wonderful St. Crispin’s Day speech, made vivid by such actors as Lawrence Olivier, and Kenneth Branagh.

Now a Crispin is also an apple, so in honor of the Feast of St Crispin and of Agincourt, we will have meals with apples — starting with a very English breakfast and ending with a dinner one could find in France or England.

Bannock & Bacon: 284 calories 3.8 g fat 3.2 g fiber 18.7 g protein 43.6 g carbs [33 g from fruits/vegetables] 176.5 mg Calcium PB For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too. We dip the bannock into the applesauce. Yummy!

3 two-inch bannock 2 slices Hormel Canadian Bacon OR Jones brand [ back bacon of 60-70 calories] ½ cup applesauce, unsweetened optional: blackish coffee or blackish tea optional: 5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. Simple and delicious.

Pork with Apples: 273 calories 8 g fat 4 g fiber 22.7 g protein 19 g carbs 84 mg Calcium PB Long a favorite combination in lands where local meats and local fruits are blended in hearty meals. The flavor of pork with apples is a winner.

3 oz pork tenderloin, raw or cooked 2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled 4 fl. oz chicken stock 4 Tbsp Béchamel sauce, no cheese thyme/sage + salt + pepper to taste 2 oz broccoli florets 1 oz carrots

Poach the apple slices in the stock until they are tender. TIP: if cooking for 2, this may require poaching in 2 batches. Remove slices and reserve. Slice th pork into rounds about 1/4” thick. If pork is raw, braise it briefly in the hot stock, and remove from stock. Put 1 Tbsp stock in the oven-proof pan in which you will cook the dinner. Combine diced apples, Béchamel, seasonings, and remaining stock in the sauce pan, stirring until apples are soft and sauce is medium-thick. Adjust seasonings. Arrange alternating slices of pork and apple in the baking pan. Nap with the sauce and bake at 350 F. until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty winter meal.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
one Tattie Scone [not by bread… Feb 7 ’18]	2 shucked oysters
pear	bacon
	cherries

Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

Smoked haddock, aka: finnen haddie	2 corn tortillas, 65 calories each
onion	Cheddar or Monterey jack cheese
potato	Enchilada Sauce, see SPICY II 12-Sept-2018
butter + parsley + bay leaf	cooked chicken
milk	broccoli + carrot + cauliflower
asparagus or peas
Sparkling water	Sparkling water

Luke

October 17, 2018October 30, 2018 ~ me ~ Leave a comment

Saint Luke was an outsider. He was indeed included in the circle of preachers chosen to work with St. Paul, but he was different. By birth and upbringing, he was Greek and a gentile. By training, he was a physician, a man of ‘science.’ His heritage made him valuable as a messenger to the non-Jews in any crowd and his training made him a credible witness when he wrote his Gospel and Acts of the Apostles. Much is attributed to him: interviews with Mary, mother of Jesus; the painting of her portrait; the long trip to Rome in company with Paul; preaching throughout the Mediterranean region. I like Saint Luke. His writing is descriptive and lovely. It is he who gives us the anecdotes of the Annunciation and the familiar details of the Nativity. Where would Charlie Brown’s Christmas be without Linus reciting the famous passages from the Gospel of Luke? In honor of his Feast Day and of Saint Luke’s Little Summer, we will enjoy a ScrOmelette made with Greek flavors and an evening meals of lamb [lots of symbolism there!] with Summer vegetables.

Greek ScrOmelette: 291 calories 9.6 g fat 2.5 g fiber 18 g protein 33 g carbs [28 g Complex] 250 mg Calcium PB GF Feta cheese is so lovely with eggs.

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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week. 1/3 oz feta cheese, reduced fat 1 Tbsp tomato puree large pinch of cinnamon + of oregano 1 Tbsp pomegranate seeds -OR- 1.25 oz applesauce, unsweetened Blackish coffee or tea or lemon with hot water 5-6 oz fruit smoothie or natural apple cider

Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. Scramble or cook as an omelette. ALTERNATIVELY, Combine the tomato-cheese-seasoning. Whisk the eggs and pour into a hot pan. When the bottom of the eggs begins to set, distribute the tomato mixture over half of the egg. Continue as for a folded/rolled omelette. Prepare the beverages and spoon out the pomegranate/applesauce for a real taste of Greece.

Lamb Kabobs: 227 calories 6.2 g fat 5 g fiber 22 g protein 31.4 g Complex Carbs 41 mg Calcium PB GF This is so easy and so perfect for summer. Lamb Kabobs w: corn relish

3 oz lamb leg in cubes 1 Tbsp tomato juice OR water + granulated garlic + crumbled rosemary 1.5 oz red bell pepper, in 1-1/2” chunks 1.5 oz zucchini, sliced 3/4” thick, then cut in quarters 1 oz red onion, cut in chunks ¾ cup Corn-Tomato Salsa***

***Corn-Tomato Salsa 1.5 cups 1 cup corn kernels 1 cup diced tomato 2 Tbsp minced red bell pepper 2 Tbsp diced red onion 2 Tbsp cider vinegar 1/8 tsp dry mustard 1/8 tsp tumeric ¼ tsp sugar 2 dashes ground cumin

Combine the tomato juice, garlic, and rosemary with the lamb. Stir to coat and set aside to marinate for 30-60 minutes. Prepare the vegetables and Corn Salsa while the meat sits. Impale the vegetables and lamb chunks on skewers, then sprinkle with salt and pepper. Heat a grill pan [indoors] or an outdoor grill and cook the kabobs on all sides. The meat will brown and the vegetables will begin to char a bit. Plate with the salsa for a very colorful meal.

Ingredients for next week:

Breakfast, single portion

Next Monday, I will offer several	Bannock [not by Bread.. 7 Feb ’18]
recipes for Smoothies and will	Canadian or back bacon
discuss their health benefits	applesauce
choose a meal from the Archives
Whatever you need for your smoothie	Whatever you need for your smoothie
Whatever you need for your hot beverage	Whatever you need for your hot beverage

Dinner, single portion:

ditto	pork tenderloin + baking apples
	chicken stock + thyme + sage
choose a meal from the Archives	Béchamel sauce [Sidekicks I, 17 Sept ’17]
	broccoli + carrot
Sparkling water	Sparkling water

Diocletian

October 14, 2018November 26, 2025 ~ me ~ Leave a comment

He was a man of humble origins who worked his way through the bureaucracy, becoming Emperor and before he was done, 1000s of members of a peaceful religion died. No, not Palpatine, although the parallels are many. This was Diocletian. Talk about an Evil Emperor! His skill as an administrator set the Roman Empire on a better footing after years of instability, true. But his growing obsessions and delusions of grandeur eventually caused him to order the extermination of all the Christians because they would not worship him. He reigned from 284 to 305 CE, with the major persecutions being in 304. Diocletian retired to his palace and pottered around in the garden, growing cabbages, until his death in on October 8, 311. His palace is still there in Split, Croatia, and the locals still eat a meal very similar to our dinner menu below.

Our meals use ingredients the Romans would recognize — even the cabbage in the Danish recipe!

Roman Breakfast: 270 calories… 3.5 g fat… 4 g fiber… 14.2 g protein… 41 g carbs… 187 mg Calcium… PB Though a bit unusual, this is a very good plate of breakfast, based on foods available to Roman patricians in the days of the Empire. It is satisfying and flavorful. Try it.

++1 Pan Muffin ++++ 1 oz pear ++++ 1 oz cooked chicken ++++ 1 oz radish ++++ 1 oz cucumber ++++ ½ medjool date = ¼ oz ++++ optional: blackish coffee or blackish tea ++++ optional: 5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider ++

Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine. HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will. Hope you’ll enjoy your throw-back breakfast.

Danish Stuffed Cabbage: 282 calories… 5.7 g fat… 5.7 g fiber… 35 g protein… 25 g carbs… 125 mg Calcium… PB GF — if using GF bread crumbs Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a common meal found all over, where ever cabbages are grown.

++4 oz turkey meat, raw ++++ 2 oz pork meat, raw ++++ 2.5 oz veal, raw ++++ ½ cup fresh bread crumbs [from whole-grain 70-calorie bread] ++++ 2 oz milk ++++ 1 oz egg white ++++ sage + salt + pepper ++++ 4 whole cabbage leaves from a whole head ++++ 1/3 c pickled beets ++++ dab of mustard ++

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside. Put a head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [NB: now you have the rest of the cabbage to use for something else] Return them to the poaching water and cook until very limp. Cut a ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the ‘V’ is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and a dab of mustard. Fit for a king. Or an evil emperor.

Crossroads: Atlantic

October 10, 2018April 6, 2024 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to mybestlife who is now Following.

For millennia, the Atlantic Ocean was terra incognita, the uncharted edge of the world. Even though the Norse and maybe the Irish crossed the Atlantic, they left no record of their voyages. [Except the Voyage of Brendan, which is disputed.] Then came the 15th century, when Prince Henry the Navigator sent out ships to find the way to Asia. Previously unknown islands became valuable jumping-off bases, for repair and resupply of ships, or as sites from which to control shipping lanes. The Açores, Bioko, Madeira, Cape Verde, Saõ Tome & Principe — these specks on the map were mostly discovered by the Portuguese but changed hands many times as the other great powers vied for dominance. The island of Bioko, for example, had an indigenous population, then the Portuguese took over, then Dutch, then Spain, then England, ending with self-rule by Equatorial Guinea. The cultural and culinary influences are noticeable in all these locales.

Today we celebrate these cross-roads and their foods. The Azorean breakfast features cheese [introduced by the Flemish], pimento sauce [the Portuguese], Kiwi fruit [from China via New Zealand], and tea [for the British taste]. Bioko [formerly Fernanda da Po] gives us a stew with ingredients from South America [beans and potatoes] and Europe [cabbage], combined in a local way.

Azorean Omelette: 250 calories 10.7 g fat 0.9 g fiber 17 g protein 13.5 g carbs [6 g Complex] 276 mg Calcium PB GF When on vacation in the Azores, these local ingredients made for a wonderful breakfast. When at home, just as fine.

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. 1 oz Azorean cheese OR Gouda 1 oz Pimenta da Queijo 1 oz kiwi fruit optional: blackish coffee [Portugese or Brazilian] or blackish tea [from the Gorreana Tea Plantation]

Grate/shred the cheese. Whisk the eggs with the pepper sauce and turn into a lightly-oiled nonstick pan. Sprinkle the eggs with the cheese and cook as you would an omelette. Plate with the fruit and serve one of those delicious beverages. Excellent.

Jota: 169 calories 4.5 g fat 7.4 g fiber 11.5 g protein 25.7 g carbs [23 g Complex] 83.5 mg Calcium PB GF The flavors of Africa and Portugal meet in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings.

1-1/2 cups sauerkraut, drained 1-1/2 cups canned red beans, drained and rinsed bay leaf 4 oz red potatoes, cooked and diced 1 clove garlic, crushed 2 oz smoked ham hock, cubed ½ cup+ vegetable broth or water Optional: 1 clove garlic, crushed + 1 tsp flour + 1 tsp oil Optional: raw leaves of baby spinach

Spray a heavy sauce pan with non-stick spray and cook one of the garlics until golden brown. Add the sauerkraut to the pan with the broth, salt, and pepper. Simmer for 30 minutes. In another pan, heat the beans with the bay leaf until warm. Remove half of the beans and put them in a food processor with the cooked garlic and half of the potatoes. Puree, adding water/broth to adjust the liquids. Add the puree, whole beans, potatoes, and meat to the pan with the sauerkraut. Taste for seasonings. Add some water/broth to bring the volume to 4 cups. Optional: Simmer the other garlic clove in 1 tsp oil until brown. Remove garlic and whisk in 1 tsp flour, then add some stock to make a roux. Stir into the stew as a traditional thickener. Optional: When the soup is in the bowl, tear the spinach leaves into bits and poke them into the hot liquid to add some extra color, texture, vitamins.

Ingredients for next week: Breakfast, single portion

pan muffin [see Not by Bread, 7 Feb 2018]	1.5 two-oz eggs
cucumber + medjool date	feta cheese, reduced fat
chicken + radish	tomato puree + cinnamon
pear	pomegranate seeds + oregano
Whatever you need for your smoothie	Whatever you need for your smoothie
Whatever you need for your hot beverage	Whatever you need for your hot beverage

Dinner, single portion:

veal + pork + turkey	cubed leg of lamb + red bell pepper
milk + sage + cabbage	zucchini + red onion + garlic powder
fresh bread crumbs + pickled beets	rosemary + sugar + corn + cumin
mustard	tomato + cider vinegar + dry mustard
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

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Diocletian

Crossroads: Atlantic

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