Hometown Heroine: Brandywine

September 10, 2023September 9, 2023 ~ me ~ Leave a comment

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

Casimir Pulaski was born into a noble family in Warsaw. At that time, Poland and Lithuania had formed an alliance that was threatened by pressure from the Russian Empire. Pulaski was trained in the manly arts of riding, sword-fighting, and in the ideas of the Enlightenment. In an attempt to rid the country of Russian influence, Pulaski joined a group of like-minded patriots. Many raids and skirmishes showed that the young noble had skill and bravado and lots of luck. A failed kidnapping of the pro-Russian king lead to banishment for Casimir. In France, Pulaski met Benjamin Franklin who was signing up recruits for the army of the new United States of America. Upon landing in Boston, Casimir went straight to General George Washington‘s camp in New Jersey to volunteer. Not so fast! The Continental Congress had to approve it first. So Pulaski hung around, and tagged along when the army went to Brandywine Creek where the British troops were gathering. The Americans thought they had blocked all the fords, but the enemy found one and came around on the right. Near the end of the day on September 11, Casimir and Washington realized that their line — and Washington himself — were in danger. Pulaski received permission to lead a cavalry charge. With characteristic brashness, his small force charged the British, allowing an orderly retreat for the Americans. Pulaski had saved the General and perhaps the future nation! At this point you are wondering who was the ‘heroine’ of the battle? Pulaski died at the Siege of Savannah, was buried in Georgia, then was re-interred with honors in 1853. At the time, there were some doubts as to whether the bones were indeed Pulaski’s. In the 1990s, a team of forensic scientists opened the grave — and boy! were they amazed! While a DNA analysis matched that of the family, the wide pelvic bones and the delicate facial features indicated that Pulaski was female. Or maybe intersex. Brown University reports that up to 2% of babies are born intersex: with internal organs that are at odds with their external appearance. Did Casimir’s parents just not know, and raised the child as a boy? Did Casimir recognize that they were not quite the same as other boys? No, Pulaski was not gay, nor were they a cross-dresser. We do not know what Casimir experienced. What we do know is a] that Casimir Pulaski was a dashing hero of the American Revolution, a fighter for freedom on two continents; b] they justly deserved the praise of our nation; c] that gender does not define bravery; d] that sex and anatomy are more fluid than we had thought; e] that Casimir Pulaski is the Parent of the American Cavalry.

The American Polish community is justly proud of their native ‘son’. We will honor Casimir with foods that would have been on the table of their Polish-Lithuanian compatriots.

Czech Breakfast: 233 calories 5 g fat 4 g fiber 11.5 g protein 37 g carbs 65.6 mg Calcium NB: The food values are for the meal and fruit only and do not include the optional coffee. PB The Czechs, Germans, and Poles all share a penchant for a breakfast of bread, meat, cheese, and fruit. This is a meal to enjoy often, since it is delicious and simple to prepare.

1-1½ oz sourdough rye bread 1 oz sliced ham, 3% fat ½ oz Hermelin cheese, or substitute Camembert 1 blue or 2 yellow plums Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Whether you pile everything on the bread and eat it that way, or sample each item separately, this is a hearty way to start the day. For those of you who start your day with lunch, this is for you.

Borscht: 188 calories 3.4 g fat 6 g fiber 10 g protein 30.5 g carbs 117 mg Calcium PB GF In Russia, this soup is pureed and served cold in the Summer. This Ukrainian version is eaten in the Winter, hot and chunky and satisfying. Local versions of this soup are found in Poland, Lithuania, Latvia, Estonia, and Belarus.

4 cups = 4 Servings
12 oz roasted beets, skins removed	Grate beets to produce ~ 2 cups
1 Tbsp butter ½ carrot ½ stalk celery ½ cup parsnip ½ potato 1/2 stalk celery ¼ small head cabbage 2 Tbsp parsley, chopped 2 tsp thyme, chopped ½ tsp sweet paprika l large garlic clove	Cut carrot, celery, parsnip, and potato into a ½” dice. Slice celery into 1/2″ pieces. Shred cabbage thinly. Chop garlic finely. In a Dutch oven, melt butter. Cook these ingredients ~10 mins until softened but not browned
1 bay leaf 4 allspice berries 8 black peppercorns	Tie spices in a bag or put in tea ball, then add to pot.
2 c. beef/chicken stock 1½ c water 1 c canned tomatoes	Chop tomatoes, if necessary. Add these and simmer ~30 minutes, until vegetables are tender.
Grated beets 2 oz chicken kielbasa 1 c canned, drained small white beans	Cut sausage lengthwise, then slice crosswise ½“ thick. Add to pot with beets and beans. Simmer ~10 minutes
1 Tbsp red wine vinegar 1½ tsp sugar	Stir in, season to taste with salt+pepper.
optional: Sour cream or plain yogurt chopped dill Finn Crisp crackers or Sourdough Rye bread	Ladle into bowls, dollop with sour cream sprinkled with dill. Serve with bread-stuff of choice or omit.

Gregor Mendel

July 19, 2023August 9, 2023 ~ me ~ Leave a comment

Green and yellow peas were used by Mendel to track inherited traits over many generations.

Your parents both have brown eyes, but you have blue eyes*. You have detached earlobes, but your mother has attached lobes** — why don’t you take after her more? Those questions were answered by the work of Řehoř Jan Mendel, known to the world as Gregor Mendel. He was born on July 20, 1822, in Silesia, then in the Austrian Empire, now in Czechia. The Mendel family had worked the same farmland for 130 years, and Jan was trained to keep the vegetable garden as well as the bees. His schooling was frequently interrupted by illness. Twice he took the test for a teaching certificate without success. Wishing to pursue his studies, but out of funds — even after borrowing from his sister — Jan became a monk in 1846, taking the name Řehoř [Gregor]. After a stint at University of Vienna, Brother Gregor returned to his abbey to teach physics. A local mentor encouraged Mendel to study genetics, so Gregor worked with peas in the monastery vegetable garden. From 1853 to 1867, he planted and cross-bred 10,000 pea plants. The peas had seven different characteristics [which he called ‘factors,’ now called ‘genetic traits’], including height and color of peas. By carefully transferring pollen from one flower to another, Mendel could influence the resultant pea crop. When a tall plant was crossed with a short one, it yielded a tall plant every time. He called tallness a ‘dominant’ factor and shortness ‘recessive.’ But when he planted their seeds for the next generation, one in four plants with the tall-short parents would be short. His observations lead to Mendel’s Laws of Heredity. 1st Law: dominant factors will always show up in offspring. 2nd Law: each parent has two ‘factors’ yet passes only one of them on to the offspring. In modern Biology classes, we teach the Punnett Square to show how dominant and recessive traits are passed on. Mendel was discouraged from pursuing his research: the Bishop giggled at the thought and suggested that Brother Gregor should grow potatoes. His work stopped when he became abbot, but no one was interested in his ideas anyhow. Twenty years after his death in 1884, his theories were confirmed by scientists. In the 1930s, his work was seen as integral to the study of genetics. With the advent of gene research, doctors today can identify diseases that are dominant and recessive — all thanks to Brother Gregor, the Father of Genetics.

For breakfast, herbs and zucchini from the garden. For dinner — what else?? — a soup of green peas.

* your brown-eyes dominant parents each carry a recessive gene for blue eyes, and you got them both. **your dominant gene for detached earlobes came from your father, since your mother carries the recessive gene for attached earlobes.

Zucchini-Herb ScrOmelette: 152 calories 8.6 g fat 1 g fiber 11 g protein 7 g carbs 80 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Summer squashes were made to be combined with lots of herbs. Then add cheese: bliss!

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. ¼ cup zucchini, grated 2 Tbsp fresh herbs [or more!], chopped 2 Tbsp grated Jarlsberg cheese 1 oz applesauce OR 1.5 oz peaches 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]

Put the zucchini and herbs into a lightly-spritzed non-stick saute pan. Cook until softened and most of the liquid is evaporated. Whisk the eggs with the cheese and pour into the pan. Scramble it or cook as an omelette, hence ScrOmelette. Prepare the beverages and plate the fruit. Ahhhh. The taste of Summer.

Green Split Pea Soup: 262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs 30 mg Calcium PB GF For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s French Regional Cooking. The easiest recipe in the world! HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain. TIP: you will not need the soaking water for the soup, but use it to water the houseplants Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours. NB: Not all the liquid will be used up.That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup.

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

1 two-oz egg = US large	1 two-oz egg
apple + pear	2 slices American/streaky bacon
sage + ricotta cheese	apple or peach
American/streaky bacon + mustard
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Canned or cooked salmon	3# chicken or fowl + onion + celery
one 3.5 oz cucumber	Carrot + Worcestershire sauce
4-bean salad + Watercress sauce	White whole wheat flour + peas
prepared mustard + leek or scallion	Dumplings: flour, milk, baking powder, herbs
Sparkling water	Sparkling water

Bibiana

December 1, 2021November 23, 2021 ~ 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.

One strives for balance and equal treatment… Last week, I told you about a famous temperance leader, and today it will be the ‘patron saint of hangovers’ — Saint Bibiana. She was born and raised in Rome, daughter of well-off Christians. During a persecution in 363, Bibiana’s father was exiled, her mother was beheaded, and her sister dropped dead after confessing her faith. Bibiana, sometimes called Vivian, died a martyr’s death. After she was buried in the family home, along with her mother, the house became a church. From her grave, herbs grew and legend says that a tea made from them would cure a hangover. Why would they think that? In latin, the verb bibere means ‘to drink.’ Perhaps a conflation of her name with the act of drinking too much caused people to consider the one a cure for the other? We can only guess. What were those herbs? Probably Hemp Agrimony, (Eupatorium cannabinum). There is no mention of this plant in herbals as a cure for headache or hangover, or epilepsy, nor will it produce an altered state, since it isn’t related to cannabis. Next time you are foolish enough to drink too much, don’t go crying to Saint Bibiana.

Our breakfast features delicious ingredients of Italy, St Bibiana’s home country — although tomatoes were not available in her time. For dinner, a simple, healthy meal for anyone who feels indisposed: chicken soup.

Mediterranean ScrOmelette: 148 calories 8.4 g fat 1 g fiber 12 g protein 7 g carbs 108.4 mg Calcium NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF How can this be SO easy and yet SO delicious? Don’t know, but we will continue to eat it!

1½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week 3 Tbsp Mediterranean Vegetables, drained + chopped ¼ oz mozzerella cheese, grated 1½ oz strawberries OR 1 oz applesauce Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

HINT: the night before, thaw or prepare the Mediterranean Vegetables. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared vegetables and stir to heat . Whisk the eggs and pour into the pan, stirring to incorporate the vegetables. Cook to your favorite degree of doneness. Sprinkle the cheese on top while still warm or add to the eggs while still cooking. Dish up the fruit, toast the sandwich bread, brew your hot beverage, and pour the smoothie.

Chicken Noodle Soup: 212 calories 3 g fat 5 g fiber 23 g protein 23 g carbs 105.5 mg Calcium PB GF– if using GF noodles If you have some in the freezer already, then this is really easy! HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal.

3 cups chicken or turkey broth 2 oz chicken white meat, diced or shredded 1 oz broken spaghetti or linguine ¼ c. white beans, drained and rinsed if canned 1.5 oz carrot, diced 1.5 oz green beans, cut into 1” pieces 1 oz Canadian or back bacon, slivered seasonings to taste: salt, pepper, dried thyme, dried sage Per serving: 1 tsp grated Parmesan cheese + generous sprinkling of parsley Per serving: [optional] 2 Finn Crisp crackers which adds 40 calories 0.5 g fat 2 g fiber 2 g protein 10 g carbs 0 mg Calcium

Bring the broth to a simmer and cook the noodles until almost tender. If the chicken is raw, throw it in the pot to cook. Add the beans, carrot, green beans, Canadian bacon and seasonings. When heated through, ladle into bowls and top with the cheese and parsley. Yum. Yum.

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

1 two-oz egg, hard-boiled	1.5 two-oz eggs + reduced-fat cottage cheese
3%-fat ham + Jarlsberg cheese	tomato salsa + cooked chicken meat
35 calories whole-grain bread	cumin powder + crushed red pepper
melon or apple	strawberries
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

2# beef chuck/shoulder + onion	Canadian or back bacon + Parmesan
paprika + olive oil	chicken breast meat + Mexican oregano
beef stock + tomato paste	tomato + oil&lemon juice vinaigrette
green beans + optional egg noodles	romaine or other salad greens
Sparkling water	Sparkling water

Tomatoes

September 1, 2021August 31, 2021 ~ me ~ Leave a comment

80,000 years ago, there was a wild plant in Ecuador, Solanum pimpinellifolium, which produced red fruits the size of a cherry. Seeds spread by animals/people traveled south and north, to Peru and Mesoamerica. By 7,000 years BP [Before Present as geologists say], there was a larger tomato being cultivated in Mexico, where they entered the local cuisine. Post Conquest, the Spanish took tomatoes and other local food plants back to Spain. Not so fast! European botanists recognized them to be members of the Nightshade Family, which they equated with poison. Not only were people leery of tomatoes, there was even the legend that tomatoes were the ‘Forbidden Fruit’ of the Garden of Eden, and you sure don’t want to eat that! By the mid 1500s, tomatoes were being grown as a curiosity in Italy and in 1694, the tomato had arrived as a recipe in a cookbook. In September of 1820, a local promoter of good agriculture, Col. Robert Gibbon Johnson, let it be known that he would eat tomatoes, Solanum lycopersicum, from his garden in Salem County, New Jersey, USA. A throng of locals showed up to watch him sicken and keel over in agony. He didn’t die, of course, and people accepted the tomato as a new addition to their cooking. Is there a cuisine between Latitude 45N and 45S that does not use tomatoes? I think not. Although some people associate nightshades with arthritis, the tomato is GOOD for you — high in Vitamin C, Potassium, and the antioxidant lycopene. The United States is the largest producer of tomatoes in the world and ‘Better Boy’ is one of the most popular in home gardens, while other gardeners opt for heirloom varieties.

It was not difficult to choose today’s meals. These tomato dishes are so good to eat that I do hope you will try them. Whenever tomatoes are ripe in your area, eat some fresh.

Tomato-Curry ScrOmelette: 148 calories 8 g fat 3 g fiber 11 g protein 9.5 g carbs [8 g Complex] 78 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This delicious recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. Kenney-Herbert, detailing “dishes men like” and containing many flavors redolent of his years serving the Queen in India.

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. ½ Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1½ oz strawberries dollop of plain, fat-free yogurt Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Top with a dollop of yogurt for the full effect. Prepare the beverages and plate the fruit. A rousing good start to your day.

Tomato Soup w/ Sandwich 289 calories 5 g fat 5.6 g fiber 16 g protein 30 g carbs 210 mg Calcium PB GF Comfort food can also be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 3 servings, so it is worth the time to make enough to freeze for later, rather than making a single serving.

Cook Soup: 1 tsp olive oil 2½ cups onions, chopped 1 cup carrot, thinly sliced 1 tsp fresh thyme or ¼ tsp dried thyme 3 cloves garlic, chopped black pepper 28-oz can whole tomatoes, coarsly chopped with juices 1¼ cup unsalted chicken or vegetable stock ¼ tsp salt

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add the tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich: 1 slice 70-calorie bread [such as Nature’s Own] ½-oz slice Swiss cheese from the deli ½ oz ham, 97% fat free

Cut the bread in half. Cut the cheese in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350F until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the top cheese becomes melted and might start to brown.

Finish Soup: 1 tsp ricotta or small-curd cottage cheese 1 tsp plain non-fat yogurt Puree the cooked soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

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

1 two-oz egg	1 two-oz egg + mushrooms
	chives + thyme
	1 buckwheat galette [savory crepe]
	strawberry OR apple
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz tuna steak + Moroccan spice blend	2 buckwheat galettes/savory crepes
white beans, canned	leeks + bacon + garlic
preserved lemon OR fresh lemon	Gruyere cheese + mayonnaise
peas OR broccoli OR green beans	carrot + broccoli + cauliflower OR tomatoes
Sparkling water	Sparkling water

Dandelions

June 20, 2021June 15, 2021 ~ me ~ Leave a comment

Dandelions [Taraxacum officinale] originated in Europe and have spread to all temperate regions due to Colonization. Yes, they qualify as an ‘invasive species.’ The English name is a corruption of the French ‘dent de lion’ [lion’s tooth] due to the shape of the leaf. Children love dandelions — to make flower crowns and to blow away the downy seeds in a wishing game. To people who covet a smooth green mono-culture of a lawn, dandelions are the bane of their existence: no sooner have you mowed, than the flower stalks surge upward making the lawn look irregular and raggedy. But dandelions are good for you! They are very versatile in cooking: salad, tea, pesto, soup, wine — all can be made from dandelions. Just be sure that you gather them from a lawn or meadow that has not been exposed to pesticides, herbicides, or machine exhaust gasses.

If your taste buds shy away from foods on the bitter end of the scale [ex: arugula], then you might need to mask the dandelion flavor a bit more. For the rest of us, these recipes give you a chance to eat the ‘alien invaders,’ and put those weeds to use. From morning eggs to a silky smooth soup for dinner, dandelions are on the menu.

Dandelion ScrOmelette: 147 calories 8 g fat 2 g fiber 11 g protein 9.5 g carbs 103 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Since dandelions abound in most lawns during the early Summer, why not try them with scrambled 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 and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week ½ cup dandelion greens 1 clove garlic 1 Tbsp cooked brown rice 1 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Chop the dandelion greens and cover them with boiling salted water. Let sit 5 minutes off the heat, then taste a leaf to see if the bitterness is gone. If not, heat the water again to boiling, then take off heat for another 2 minutes. Taste again. If still bitter, drain the water, add fresh salted water and cook 2 minutes more. While that is going on, chop the garlic. Drain the dandelion greens. Heat a non-stick or cast-iron skillet and spray with cooking spray. Cook the garlic over medium for 30 seconds, then add the dandelion and rice. Whisk the eggs with salt and pepper, then pour them into the pan. Scramble or cook like an omelette. Plate with the melon and try something new.

Forager’s Soup: 271 calories 17 g fat 6 g fiber 13 g protein 29 g carbs 250 mg Calcium PB GF Here is an Irish soup made with summer greens. Did I hear you say ‘weeds’? Know that a weed is a plant that is growing in the wrong place. The cook-pot is the right place, where they are splendid. The recipe is one of Darina Allen’s from Reclaiming Ireland’s Culinary Heritage, One Roast Lamb Or Sponge Cake At A Time. HINT: The recipe makes 3 cups, enough for 3 servings.

2 tsp butter ½ c onion ½ potato = 4 oz salt + pepper	Melt butter in pot over medium-high. When it foams, add vegetables, and stir to coat. Season. Turn down to very low, put parchment paper atop vegetables, to trap steam. Put on lid and cook gently 10 mins, until vegetables are soft but not brown.
1 c chicken stock ½ c + 1/3 c whole milk	Heat stock and dairy in a saucepan to simmering. Remove parchment and add hot liquid. Simmer 5-10 mins to cook vegetables fully.
4 oz by weight = 2 c. wild greens: dandelion; garlic mustard; sorrel; chives ¼ c ricotta	Add greens + simmer uncovered 2-3 mins until greens are just cooked through (do not cover pot or overcook, or else bright green color will be lost.) Add ricotta. Purée until smooth. Taste for seasoning.
1 oz chorizo/ bacon per person	Slice chorizo and cook on low in a skillet until fat is rendered and meat is crisp, 5-10 mins. Drain on paper towels.
Edible flowers 2 Finn Crisp per serving	At serving time, warm soup over medium-low heat, uncovered. Scatter chorizo/bacon bits on each bowl, and garnish with flowers.

Blizzard of ’88, New York

March 10, 2021February 25, 2024 ~ me ~ Leave a comment

The USA has had some wild weather in the past year, including a snow storm in the state of Texas. People thought that was pretty horrible [and it was, especially as the people and infrastructure were unused to cold], but what would they have done in New York in the White Hurricane of 1888? The storm was preceded by warmth and rain — and then the temperature dropped. Snow began on March 11, continued all night and into the next day and the next. The wind howled, piling the snow impossibly high [52 feet/16 meters in Brooklyn]. Such snow! Forty inches [100 cm] in New York City, coming down impossibly fast and wind-blown. When it was all over, 200 people had died in the city alone, 100 more died at sea, and 100 others in the countryside. In the city, office and store workers had set out to work in the morning and never made it home. Since the trains and trolleys were stopped, those workers had to walk home in the evening — often trying to go 20 blocks in freezing temperatures, wearing inadequate clothing. A shop girl, in thin leather boots and layers of cotton petticoats, had a daunting task plowing through the snowy sidewalks. Many poor souls, men and women, were so exhausted that they sat down on door steps to rest, died of hypothermia where they sat , and weren’t discovered until the snow melted. The storm moved off to the North-East, blanketing New England and the Canadian Maritimes. Nowadays, all it takes is 4 inches of snow to paralyze a major city, but the subways still run underground and the communication wires are safe underground, too. Lives lost. Lessons learned.

Let us peer into the life of a shop girl or factory worker in New York City in 1888. Breakfast and dinner in a cold-water flat with no electricity meant foods that could be stored briefly or bought at a food stall. Thus breakfast might be bread and hard-boiled egg with leftover meat from dinner and the evening meal of soup from a vendor on the way home from work.

Shop Girl’s Breakfast: 231 calories 9 g fat 4.6 g fiber 14.5 g protein 27.5 g carbs 7 mg Calcium PB The Industrial Revolution brought young women by the thousands from the farm to the city, to work in the factories and as shop girls. Breakfast would have been served cold, made from dinner leftovers and other foods that required little preparation or refrigeration.

1 slice whole-grain bread [no white bread on her budget] 1 two-oz hard boiled egg 1 oz of chicken dinner sausage 1 oz onion, sliced 2 prunes — aka: dried plums [0.6 oz] Optional: blackish coffee [53 calories] or blackish tea

Slice the sausage and the onion. Place in a small pan with some water and a spritz of non-stick spray. Cook until the water has evaporated, sausages have browned a bit, and the onions are limp. TIP: This could be done the night before. And, unlike our Shop Girl, you can reheat the sausage-onion in the morning. Toast the bread lightly and top with the sausage-onion mixture. Plate with the egg and the prunes. Only blackish coffee or tea for our Shop Girl – no stop at Starbucks on the way to work for a fancy brew.

Soup Royaume: 152 calories 0.3 g fat 6 g fiber 12.6 g protein 24.6 g carbs 84 mg Calcium PB GF A fine meal for winter, made hearty with autumn vegetables and lentils, it 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. HINT: This recipe makes 6 [six] servings of 1 cup each.

2½ oz pork loin, raw or cooked, diced ½ cup onion, chopped 3½ oz [½ c]dry lentils**	Put pork, onions, and lentils in a heavy saucepan and cook until browned. **small green lentils from France, if possible
3 oz rutabega/turnip, cubed 2 oz carrot, diced 3 oz parsnip, diced 3 cups chopped cabbage ½ tsp mace + ½ tsp dry mustard 1 Tbsp caraway seed + salt & pepper 3 cups water	Add the rutabega/turnip, carrot, parsnip, cabbage and seasonings to the saucepan. Pour in water to cover the vegetables. Cover the pan and simmer for about 1 hour or until vegetables are tender. Taste for seasonings.
½ cup frozen spinach, chopped	Add the frozen spinach, and heat through.
Divide in 6 equal servings.	Freeze what you don’t need today.
per serving: several leaves of fresh spinach	Roughly chop the leaves and poke into the hot soup when serving.

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

1 two-oz egg	1 slice Canadian or back bacon
4″ diameter thin slice ham	pan muffin [make ahead]
Parmesan cheese + apple	apple or apple sauce
cottage
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

naan bread @ 106 calories	frozen spinach + tuna + peas
ground turkey + zucchini	garlic + onion + olive oil
Rogan Josh Sauce + tomato	anchovy + puff pastry
cauliflower + Indian curry powder	mediterranean vegetables
Sparkling water	Sparkling water

Soup for You

February 7, 2021November 1, 2021 ~ me ~ Leave a comment

Winter. Soup. Cold and snow outside. Hot soup inside you. Perfect pairing. Soup as a meal is wonderful and for dieters it can be the perfect solution. One of the benefits of soup is that one batch makes enough for several meals, so future lunches and dinners are taken care of on a busy day. Here are two soups to make those of us in the Northern Hemisphere think of Summer, and which those of you in the Southern Hemisphere can prepare from fresh ingredients. The third recipe is definitely for Winter.

Chowdah: 294 calories 7 g fat 1.7 g fiber 33.6 g protein 17 g carbs 114 mg Calcium PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. HINT: This recipe makes one BIG bowl of chowdah, but if you double the recipe, you can freeze the remainder or enjoy it for lunch. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, ½” dice 1½ cups fish stock 4 oz cod or hake fillets, cut into 1½” pieces ¼ cup 2% milk salt + pepper + parsley + turmeric

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Into the fat in the pan add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain [save the water for baking] and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Soupe au Pistou: 212 calories 5 g fat 5.6 g fiber 9 g protein 34 g carbs 74 mg Calcium PB GF – if using GF bread and pasta Here is the summer soup of Southern France: garden vegetables with a basil pistou to flavor it. The recipe is from Anne Willan’s Country Cooking of France. HINT: This makes enough for 9 [nine] one-cup servings or 6 [six] 1-½ cup sv. If 1-½ cup, then 271 calories/bowl, with bread.

½ cup canned white beans, drained and rinsed 1 cup thinly-sliced leeks ½ pound [8 oz] tomatoes, ½“ dice ½ cup carrots, ½“ dice 2 cups potatoes, ½” dice 8 oz zucchini, ½“ dice ½ cup onion, diced 2/3 cup green beans, cut in 1” pieces ½ cup peas, fresh or frozen 1¼ oz short pasta, such as orzo or ditalini ¼ cup pesto, purchased or homemade 1 slice whole-grain sourdough bread

Prepare all the vegetables. Simmer the vegetables in 1 quart of water with salt and pepper for 20 minutes. Add the peas and simmer 5 minutes more. Add the pasta and simmer 2 minutes more. Take off the heat and stir in the pesto. HINT: If possible, cool, cover, and let sit in a cool spot for 8-24 hours to deepen the flavors. Taste for seasoning. Serve with a slice of whole grain sourdough bread. Delicious for dinner or lunch. Freeze the remainder.

Green Split Pea Soup: 262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs [46 g Complex] 30 mg Calcium PB GF For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s French Regional Cooking. The easiest recipe in the world! HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain. TIP: you will not need the soaking water for the soup, but use it to water the houseplants. Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours. NB: Not all the liquid will be used up. That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup.

Soup Time!

November 18, 2020November 12, 2020 ~ me ~ Leave a comment

Soup is the dieter’s friend. Around the world, when people want to eat something nourishing and filling, soup is the answer. Isn’t that what we want on a Fast Day — to be filled up with delicious food that still stays within the bounds of propriety? It is getting chilly here in the Northern Hemisphere, time to stock the freezer with home-made soups. Here are three favorites, from France, Thailand, and China. More, please.

Cabbage-Sausage Soup: 264 calories 11 g fat 5 g fiber 14 g protein 25.5 g carbs [22 g Complex] 66 mg Calcium PB GF Since this is Jacques Pepin’s recipe, I’ll let him say it: “When the weather gets cooler in the fall, I make soup. I generally cook up a big batch and freeze some for whenever I need it. This one, with sausage, potatoes, and cabbage, is hearty and good for cold weather.” HINT: Makes 6 one-cup servings.

8 ounces mild Italian sausage meat 1½ cups onions, sliced 6 scallions, cut into ½-inch pieces (1¼ cups) 6 cups water 1 cup chickpeas 16 oz potatoes, peeled and cut into ½-inch chunks 8 ounces savoy cabbage, chopped/sliced 1¼ teaspoons salt

“Break the sausage meat into 1-inch pieces and place it in a saucepan over high heat. Sauté, stirring and scraping the bottom of the pan with a wooden spoon [to keep the meat from sticking], for 10 minutes, or until the sausage is well browned. Add the onions and scallions and cook for 1 minute. Stir in the water, chickpeas, potatoes, cabbage, and salt and bring to a boil. Cover, reduce the heat to low, and cook for 45 minutes.” Portion for storage or serving. One portion = 1 cup.

Thai shrimp and Noodle Soup: 272 calories 2 g fat 4 g fiber 26 g protein 37.6 g carbs 82.4 mg Calcium PB This soup is superb, whether on a hot summer night or in the winter. HINT: serves 2. Invite a guest or save for a lunch later in the week. This is warm and wonderful and spicy and filling.

6 oz raw shrimp, shelled, tails removed	Thaw the shrimp in a bowl, then strain the liquid in the bowl into a 1-cup measuring cup. Add water to bring volume to 1 cup. Put the shrimp in the liquid, and simmer until shrimp is opaque. Remove shrimp and go to next step:
46 gm rice vermicelli noodles [one small ‘bundle’ of noodles]	Bring shrimp-water to boil, add vermicelli, cover and take off heat. After 4 minutes, drain, reserving the cooking water. Rinse and reserve the noodles.
2 pinches crushed red pepper 1 Tbsp Thai fish sauce 2 Tbsp lime juice 2 tsp sugar 1 Tbsp Thai green curry paste	Put the shrimp-water, fish sauce, lime juice, sugar, and curry paste in a pan together. Warm while whisking to combine.
3 oz carrots, grated 1 c. spinach leaves, loosely packed, then coarsely chopped	Add the carrots, saving some for a crunchy garnish. Add the spinach. Simmer the liquids until carrots and spinach are tender.
2 scallions, thinly sliced 1 oz grated carrot	Cut the shrimp in half cross-wise and add to soup. Serve soup with chopped scallion and grated carrot garnish.

Wonton Soup: 257 calories 34 g fat 1 g fiber 23.7 g protein 29 g carbs 25 mg Calcium PB Cantonese wonton soup can be your’s, easily and without the extra salt or MSG. I prepared the entire batch of filling, then stuffed and poached all 26 wontons. Frozen, they will be the ‘instant’ source of future meals or an addition to a Dim Sum assortment.

Filling: 4 oz ground pork 4 oz chicken meat ½ tsp cornstarch ¾ tsp sugar 1 tsp sesame oil ¼ tsp white pepper ¾ tsp salt 1 Tbsp water 1 Tbsp sherry 4 oz shrimp, chopped to the size of green peas Combine all ingredients except the shrimp in the bowl of a food processor and mince to a paste. Stir in the shrimp. Refrigerate until ready to fill the wontons. TIP: Can be made the day before.

Filling the Wontons: Wonton skins are small squares of egg-roll wrappers, 5 wonton skins per bowl of soup 26 skins for the entire batch. Put 4-6 wonton skins on a cutting board. Moisten two edges of one of the squares. Place 1 Tbsp of filling on the square, fold over to make a triangle, and pinch the sides together. Set aside until ready to poach them.

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

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

low-fat cottage cheese	1.5 two-oz eggs
plain fat-free yogurt	37-calorie chicken breakfast sausage
mango	apple + sage
clementine	parsley + oregano
granola	optional smoothie
optional hot beverage	optional hot beverage

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

firm-fleshed white fish	sauerkraut + caraway seed
marinara sauce + green beans	collard greens or similar
Parmesan cheese + mozzarella	applesauce + garlic powder
fresh bread for crumbs	110-calorie sausage + onion
Sparkling water	Sparkling water

Statue of David

October 18, 2020April 14, 2022 ~ me ~ Leave a comment

David was one of the major characters of the Old Testament. He was the youngest son of Jesse; a shepherd lad. While he was still a youth, the invading Philistines looked as if they were going to defeat the Israelites. Their champion, the giant Goliath, challenged Israel’s champion to single combat. David volunteered to fight the giant. He was offered armor, but it was too big. Armed with only his slingshot, David faced his enemy and killed him with a single stone, then cut off his head. During the Renaissance, sculptors vied with each other to depict David. In 1440, Donatello showed his statue of David. It was the first bronze statue of the Renaissance. It depicts a boy who’s voice is still changing, standing with his foot on Goliath’s head. David looks thoughtful and, in a reference to Classical Greek art, he is nude. Thirty-five years later, Verrocchio produced a bronze on the same subject. This David is even younger and to avoid the criticism of prudes, he wears a tunic and a breastplate [that looks a bit like lingerie]. He has killed the enemy and stands with a hand on his hip and a cocky look as if to say, “I told you I could do it.” Here David represents the City of Florence, ready to defeat larger enemies. When most people think of a statue of David, they think of Michelangelo’s monumental work. In it, a larger-than-life nude man [not a young shepherd boy] casts a cool gaze at his distant opponent. The work, finished in 1504, is pure High Renaissance, designed to show that humans can achieve anything they put their minds to, through reason. In my opinion, the best of all of them is David by Gian Bernini. By 1623, the Renaissance gave way to the Baroque period of art, where motion and emotion replaced that measured calm of Michelangelo’s time. Here an older teenaged David gets ready to let-‘er-rip and you know Goliath is done for. Each statue tells the same story in its own way. Each is the triumph of their own time. Which one do you prefer?

Since David was a shepherd in Israel, our breakfast contains lamb and many flavors of the region. The dinner involves a stone, since that is how David killed Goliath.

Levantine Lamb Bake: 219 calories 14 g fat 1 g fiber 26 g protein 8 g carbs 108.6 mg Calcium PB GF Let’s take all the popular flavors of the Eastern Mediterranean and bake them with eggs. Great idea!! [If this sounds familiar, it is based on Lamb Gozleme, which was featured previously. If you had left-over filling (about 2 Tbsp) from that, you could use it.]

1 two-oz egg ¼ oz tomatoes, small dice 1/8 oz feta cheese, small dice 1 Kalamata olive, small dice 1/8 oz cooked lamb meat, small dice 1/8 oz spinach, chopped oregano + salt + pepper 2 oz peach or nectarine Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Prepare all the vegetables, meat, and cheese, and combine them well in a small bowl with the seasonings. Spray an oven-safe dish with non-stick spray and turn the bowl contents into the dish. Whisk the egg and pour over the other ingredients. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the hot beverage. If I knew how, I’d say ‘delicious!’ in Greek, Turkish, Syrian, Palastinian, Hebrew, and Egyptian.

Stone Soup: 125 calories 1.4 g fat 4 g fiber 7.5 g protein 21 g carbs [21 g Complex] 55.6 mg Calcium PB GF — if using GF bread or eliminating it. A recipe based on the old French folktale about ‘making soup out of stones.’ And it tastes good, too. HINT: Makes 8 one-cup servings.

See the stone in the center, just under the bread?

½ pound stones, in large pieces – well scrubbed 2 quarts water 4 oz beef, diced 4 oz carrots, sliced 4 oz cabbage, sliced 4 oz parsnips, cubed 4 oz green beans, cut to 1” 4 oz red potato, diced 4 oz spinach, chopped 4 oz white beans lots of herbs + salt + pepper to taste Optional: slice of artisinal rye bread adds 100 calories

Put the stones in the water and bring to a simmer. Add the other ingredients and simmer until vegetables are tender. Taste for seasoning and adjust as needed. Serve with the bread if you wish.

How to Stay

October 7, 2020January 26, 2022 ~ me ~ Leave a comment

Starting any new behavior is easy — staying on it is more difficult. Having gone through this myself, I have some tips for you. 1] If you haven’t done so, watch Michael Mosley’s TV presentation Eat, Fast, Live Longer. That’s what motivated us to get on board. 2] We talked about planning and purchasing ahead, so continue to do that. Make it easy for yourself to follow the diet. 3] Make the meal special. On my Home Page is a photo of a demitasse cup. It is the only one I have and I think it is very pretty. I use it on Fast Days only, filling it from a small pitcher of mocha cafe au lait. Make your Fast Meals an occasion — use the good dishes; put the sparkling water in a nice glass with a twist of lemon. 4] Slow down your meals. The little demitasse cup means that I have to stop my breakfast once in a while to refill the cup. Wait until you have swallowed your food before you cut your next mouth-full. 5] Set goals by the clock. From breakfast to noon, put no calories in your mouth. Then set the timer for two hours, and don’t eat during that time. When it rings, set it for another two hours. Its a mind-game, but it works. 6] Distract yourself. Plan projects for Fast Days which will keep you focused on the task for 2-3 hours, so you will think less about food. 7] Think about tomorrow, when you will weigh less and you can eat more freely. Rather than think “I can’t eat that today,” you can think, “I can eat that tomorrow.”

Today’s menus are typical for us on a Thursday: a savory scramble and a hearty soup. The nice thing about soup is that you get to store future meals in the freezer.

Capicola ScrOmelette: 147 calories 8 g fat 1.0 g fiber 13.8 g protein 7.5 g carbs [6.6 g Complex] 72 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. GF Capicola is a dried ham which is full of flavor yet low in fat and calories. It goes very well with eggs.

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. 1/3 oz uncured capicola ham, sliced thinly large pinch oregano 1.7 oz apple Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Chop the capicola and slice the apple. Beat the eggs with the oregano. Heat a non-stick pan and spritz it with non-stick cooking spray. Put the capicola in the pan to heat very briefly, then pour in the eggs. Scramble or cook as you would an omelette. Serve with the beverages of your choice.

Czech Garlic Soup Česneková polévka: 194 calories 4.7 g fat 4 g fiber 9 g protein 27 g carbs [18.4 g Complex] 84 mg Calcium PB GF – if using GF rye bread What could be better on a cool night than a cozy bowl of soup? This is a classic from czechcookbook, but feel free to make it your own. The calorie count is so low that you could add other vegetables or low-fat meat. HINT: This recipe makes 8 cups of soup. One serving = 1 cup

1 Tbsp unsalted butter OR bacon fat 7 cloves garlic	Chop garlic and saute in butter/fat in a stock pot.
7 cups water OR Chicken Broth OR Beef Broth 1½ tsp salt 3 cups cubed potatoes 3 cups cubed parsnips	Peel potatoes and parsnips and cut in cubes. Add to broth and salt in the stock pot. Simmer for 20 minutes, until vegetables are just under-done. Remove ½ cup soup stock and cool.
1 egg 1 tsp marjoram	Whisk the egg, then whisk it into the reserved ½ cup of soup stock. Return to the stockpot, stirring, and add marjoram. Taste for seasoning. Let sit 8-24 hours.
Per person: ¼ oz rye or whole wheat bread, cubed Per person: ¼ oz Swiss cheese Per person: side salad	Toast the cubes of bread. Grate the cheese over them while hot. Use to garnish the reheated soup when serving.

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

1 two-oz egg + corn kernels + basil	3 two-oz egg whites
tomatoes + black beans + olive oil	2 egg yolks + sugar
crushed red pepper + melon	blueberries + raspberries
red onion + red wine vinegar	other berries + Armagnac
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

corn kernels + beef steak	chicken breast + polenta + green beans
tomato + canned black beans	onion + red bell pepper + garlic
red onion + red wine vinegar	green bell pepper + tomatoes + thyme
basil + olive oil	red wine + piment d’esplette + olive oil
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

Soup for the Fast Diet

Hometown Heroine: Brandywine

Gregor Mendel

Bibiana

Tomatoes

Dandelions

Blizzard of ’88, New York

Soup for You

Soup Time!

Statue of David

How to Stay

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