fasting

Girl Scouts

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

Juliet Low with two scouts in 1912.

In 1911. three years after the Boy Scouts were founded, a woman from Savannah, Georgia, USA met Lord Baden-Powell in London. Juliet Gordon Lowe was inspired by his efforts to get boys to enjoy the out-of-doors, and she saw that girls would benefit from the same type of organization. In 1912, on March 12, Mrs Low invited 18 girls from the Savannah area to be the first Girl Scouts in America. [At first, they were called Girl Guides, but the name was soon changed.] Although Juliet and her friends were wealthy women, with high social standing, the first Scouts were from different classes, cultures, and ethnic groups. This was important to Mrs Low, as she believed that ALL sorts of girls would work together and be improved by the experience. Juliet, called Daisy by family and friends, devoted the rest of her life to leading, recruiting, and fundraising to the end of promoting her project. Unfortunately, her goal of all sorts of girls training together did not last long, and troops became segregated: racially and ethnically. But in the 1950s, the Girl Scouts of America began a concerted effort to promote troops that were more diverse and inclusive, to emphasize equality. Scouting for girls was a huge success. Girls wanted to hike and camp and learn nature lore, even in a time when they couldn’t vote or have their own bank account. Fifty million women in America have spent some time as Girl Scouts. My mother was one, so were my sister and I. Scouting’s mission is to “build girls of courage, confidence, and character, who make the world a better place”. And you thought that they just sold cookies.

Scouting teaches girls to cook over an open fire — and it goes beyond eating hot dogs. At the sleep-away camp that I attended, Camp Francis in Kent, Connecticut, there was always a day when the evening meal was cooked and eaten at our unit [tent encampment], rather than in the communal Mess Hall. Our breakfast and our dinner could be cooked in a pan over the coals or on your kitchen cook-top.

10-Grain Pudding: 175 calories… 1 g fat… 5.4 g fiber … 7.5 g protein… 35 g carbs… 39 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Here is delicious hot cereal for any day of the week. The applesauce and maple syrup give just the right sweetness.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain Cereal ++++1½ Tbsp cottage cheese ++++ 1 tsp maple syrup ++++ 1 Tbsp applesauce ++++ pinch of nutmeg + pinch of cinnamon ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories] ++++  Optional: 5 oz fruit smoothie or [88 calories] berry-yogurt smoothie ++

Put the cereal in ¾ cup of boiling water, turn down to a simmer and cook, covered, 8 minutes. HINT: Do this the night before. Cool cereal, then mix in cottage cheese, maple syrup, applesauce and spices until well-combined. Put into a microwave-safe bowl and microwave it for 30-45 seconds until hot through. Pour the beverages and you will have a warm, filling start to your day.

Eshkeneh – Persian Onion Soup: 198 calories… 9 g fat… 2 g fiber… 12 g protein… 16.4 g carbs … 70 mg Calcium…  PB GF – if using GF bread  This recipe is from Azlin Bloor who says that it is the modern version of an ancient Parthian soup. HINT: The recipe makes 2 one-cup servings. Doubles easily. As always, preparing the soup a day before helps to develop the flavor.

Sv 2
1 tsp virgin olive oil—-½ tsp butter——1 c onion slicesCut onion in half and slice it thinly. Heat oil and butter in a medium saucepan, and sauté onions gently for 2 mins.
1 clove garlic Add garlic, fry 30 secs. 
1 bay leaf—–½ tsp turmericAdd bay leaf and turmeric, and fry for another 30 secs.
½ c potato Cut potato in small dice. Add to pan and stir to coat.
fenugreek leaves OR ½ tsp dried fenugreek seedFinely chop leaves, stopping 2” from stem ends. OR crush seeds in a mortar. Add, stir, turn heat to lowest setting, cook 2 mins.
2 c meat stock——½ tsp saltAdd stock and salt, and bring to a boil. Lower heat, cover, and cook 8-10 mins until potatoes are tender.
½ Tbsp verjus OR ½ Tbsp lemon juiceAdd juices, stir and taste. Add a touch of salt if needed. Remove bay leaf.
2 two-oz eggsLightly beat eggs, pour into soup, over low heat. Immediately swirl in eggs with fork for a few seconds.
Black pepper—-2 gozleme bread OR 1 Mongol flat-breadServe soup topped with pepper, with bread.
2 gozleme bread = 52 calories .. 0 g fat .. 2 g fiber.. 3 g protein .. 10 g carbs.. 40 mg Calcium..1 Mongol bread = 86 calories .. 1 g fat .. 1.5 g fiber .. 4 g protein .. 21 g carbs .. 26.4 mg Calcium..

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

1 two-oz egg = US large1.5 two-oz eggs 
dill pickle + 3%-fat hamapplesauce [unsweetened] or pear
roasted pork + Swiss cheesehaggis, purchased or home-made: lamb liver and meat
mayonnaise + mustard + melononion + coriander +pepper + rolled oats
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

canned baked beans + onionyellow cornmeal + 200 g ground turkey
celery + canned stewed tomatoescanola oil + onions
beef stock or brown stockcarrot + tomatoes
hot sauce + hard-boiled egg400 g spinach
Sparkling waterSparkling water

Crabs

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

The Phylum Arthropoda contains animals without bones that have jointed legs. Within that Phylum are crustaceans: animals with an external shell made of chitin. Some of those crustaceans have 10 legs, and thus are called decapods. These are the animals that we call ‘crabs’. They live in waters all over the world — from brackish coastal environments to the deepest depths: from the equator to the arctic. There are 4,500 species of crabs in all sizes. Curiously, 850 species of crabs live on land or in fresh water. While crustaceans have been around since at least the Silurian Period of Geologic Time, crabs as we know them seem to have appeared on Earth during the Jurassic Period 200 million years ago. Many varieties of crabs are edible: King Crabs, Stone Crabs, Blue Crabs, Jonah Crabs. Not only is crabmeat delicious, but it is low in calories and high in protein. Eating crab meat will provide you with Vitamin B12, magnesium, copper, zinc, and phosphorous. Unfortunately, crabs are also high in Sodium and cholesterol — but the good out-weighs the bad. Crabs are a major player in ocean ecology, as both prey and predator. Crabs have figured in ancient mythology, as seen in the constellation Cancer the Crab. Today, 1.5 million tonnes of crabs are caught annually for food.

Crab meat is a versatile food which can be enjoyed at breakfast with eggs or at dinner in a classic crab cake. March 9th is National Crabmeat Day in th USA, so get out there and enjoy some!

Chili-Crab ScrOmelette: 155 calories… 7.5 g fat… 1 g fiber… 17.5 g protein… 8 g carbs… 56.4 mg Calcium..  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The inspiration for this breakfast is a popular street food of Singapore and Malaysia. When I read the ingredients, I was inspired to add those flavors to eggs. Marvelous!!

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++  1 Tbsp catsup ++++ ¾ tsp Thai red chili paste ++++ 1.5 tsp soy sauce ++++ ½ oz crab meat ++++ pinch granulated garlic ++++ 1.5 oz strawberries ++++   Optional:  blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Combine the catsup, chili paste, soy sauce, crab, and garlic, stirring well to mix thoroughly. Heat a non-stick pan and spritz with non-stick spray. Whisk the eggs with the seasonings and pour quickly into the pan. Put a lid on the pan and cook undisturbed until the eggs are cooked and set. Fold the eggs as you plate them with the berries. The beverages of your choice will round out the meal.

Crab Cake Dinner: 237 calories… 7 g fat … 4 g fiber… 18.6 g protein… 17 g carbs… 198 mg Calcium…  PB GF- if using GF bread First you prepare the crab cakes, then you settle in for a splendid dinner.

++ 2 crab cakes** ++++ 5 oz asparagus OR 2 oz green beans ++++ aioli dressing :1 tsp low-fat mayonnaise + few drops of lemon juice + pinch each of turmeric and garlic powder ++ 

Cook the vegetable. Prepare the aioli. Put aioli on crab cakes, plate with vegetable.

**Crab Cakes: 1 of 8 crab cakes:  94 calories —2 g fat —0.5 g fiber — 8 g protein — 6 g carbs — 82 mg Calcium — PB GF – if using GF bread Rock and Jonah crabs abound on the coast of New England and they are grand as crab cakes. This recipe is from Todd English’s Olive’s Tablecookbook.  Note: this is the full recipe and makes 8 cakes – more than you will eat at one meal. Prepare them all and cook as directed. HINT: This will provide a few future meals.

8 crab cakes
2 T = 1 fl oz plain nonfat yogurt—-1 tsp Dijon mustard–
2 Tbsp. chopped green or white onion—1 T. parsley, minced—one 2-oz egg—–1 tsp salt & ¼ tsp pepper—1 slice fresh 70-cal bread, crumbled		Stir these ingredients together in a medium-sized bowl.
½ pound crab meat Fold in gently
Flour for dustingDust a large plate with flour. Using a ¼ c. measure as a mold, form crab cakes and turn them out onto plate.
Flour for dusting——2 tsp oilDust tops of the cakes with some of the flour. Heat a non-stick skillet and add oil
Handling them carefully, cook crab cakes until beginning to brown, then turn to brown on other side.
Cool, wrap, and freeze cakes that are not eaten tonight. Reheat in toaster oven

Boston Massacre

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

Armed forces from a domineering government are in your streets. They harass the citizens and break into houses searching for contraband. They impose harsh taxes on imported goods, and force people to house soldiers in their own homes. What can the average citizen do in the face of such government over-reach??? Resist! Demonstrate! The year is 1770, the place is Boston in the Colony of Massachusetts. For years the British government has been making life more difficult for the Americans. Sensing a wish for more rights as British Citizens, the British had been taking over the government and squeezing the populace by raising taxes. The soldiers in the streets brought things to a tipping point. On March 5, a lowly soldier on guard duty was hassled by a young citizen. The soldier cuffed the lad in the head with his gun, and their argument drew a crowd. The soldier felt threatened. He sent for help, and soon an officer and armed soldiers arrived. The officer ‘read the Riot Act‘, insisting that the crowd disperse. Instead, they threw iceballs at the troops. The officer ordered his troops to stay calm and not to over-react. Instead they shot into the crowd. When the smoke cleared, three colonists were dead, two were mortally wounded. The incident was dubbed the “Boston Massacre” and became another grievance in a growing list that lead to the Declaration of Independence and the American Revolution. In a subsequent trial, two soldiers were found guilty, while the four arrested colonists were acquitted. Governments should be fair, law-abiding, and accountable for their actions. Then as now.

Our foods for March 5th would have been familiar to people of 1770: Boston Brown Bread at breakfast and cod cheeks at dinner. Both meals have a dairy component, remembering that Boston Common was once a pasture for the city’s cows. The herbal tea remembers the Boston Tea Party, when English tea was thrown into Boston Harbor to protest the high tax on tea. After that, patriots drank herbal tea — and they didn’t like it.

Boston Breakfast: 259 calories… 6.6 g fat… 2.6 g fiber… 13 g protein… 6 g carbs… 194.5 mg Calcium…  PB In Boston, a steamed bread is very traditionally served with baked beans for dinner. Here, it is welcome at breakfast. To drink with breakfast, an herbal tea – called “Indian Tea” by Colonials who preferred it due to the Tea Tax imposed by England.

++ 2 oz Boston Brown Bread, without raisins, purchased or homemade ++++ ½ c plain Greek-style yogurt, 5% fat ++++ 1 oz strawberries ++++ Optional: blackish coffee [53 calories] or blackish tea or herbal tea ++

Warm or lightly toast the bread, combine the berries with the yogurt, and settle in for a colonial era meal.

Cod Cheeks in Cream Sauce: 227 calories… 12 g fat… 2 g fiber… 24.6 g protein… 6 g carbs… 66 mg Calcium…  PB GF  The cheeks of cod and halibut are considered a delicacy among fisherfolk, but skate cheeks will do as well. This simple recipe is SO delicious and very special. 

This recipe serves two [2]Prepare a mise-en-place because this cooks quickly.  Start rice 40 mins before mise-en-place. NB: start preparing the asparagus or salad now.
300 g fish cheeks + salt + white pepperPat fish cheeks dry, and season with salt and pepper
2 tsp olive oilPut oil in a skillet over med-high heat. When very hot, add cheeks, cook 1 min on each side, until almost cooked through. Put on a plate.
¼ c white wine + 1 sm clove garlicMince garlic. Pour excess oil from skillet. Add wine and garlic and cook until wine is reduced by half.
1-2 oz creamAdd cream. Simmer and reduce until it lightly thickens.
1 Tbsp grainy Dijon ++ 2 tsp chives/scallionMix in these. Season sauce w/ salt + pepper.
Return fish to skillet and heat it in sauce until cooked through, ~2 mins. Divide cheeks equally between plates, top with sauce.
¼ c cooked brown rice/person, optionalWarm rice and plate it. Add one portion to each plate. Adds 55 calories, 0.4 oz fat, 0.9 g fiber, 1 g protein, 11.5 g carbs, 5 mg Calcium
7 spears asparagus OR  side salad with beets + blueberriesPlate cooked asparagus, topped with a smear of the sauce OR a side salad with beets and blueberries.

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

1.5 two-oz eggs = US largeBob’s 10-grain cereal  + cinnamon
Thai red chili paste + soy sauce
crab meat + catsupmaple syrup + apple sauce
garlic powder + strawberries2%-fat cottage cheese + nutmeg
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

1/2-pound Jonah or Rock Crab meat + scallions + oilonion + garlic + butter + verjus OR lemon juice
Plain not-fat yogurt + Dijon mustard + garlic powderolive oil + bay leaf + turmeric + potato
parsley + low-fat mayonnaise + 2-oz egg + lemon juiceFennugreek leaves or seeds  + meat stock
asparagus or green beans + 60-70 calorie whole breadeggs + gozleme bread OR Mongol bread
Sparkling waterSparkling water

Joel Poinsett

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

Does that name sound familiar? Yes! You are thinking of the popular potted plant of Christmas the one with the red flowers. Except that they aren’t flowers at all. Do you know how they got their common name? Here is the story…. Joel Roberts Poinsett was born on March 2, 1779, in Charleston, South Carolina. His wealthy family gave Joel all the advantages of education and social standing. Elisha Poinsett wanted his son to be a lawyer, but Joel wished to join the army. So the young Poinsett was packed off to Europe, for touring and study. From 1801 to 1803, he traveled the continent, meeting the famous and trekking the wilds. Until he had word of his father’s death, whereupon he returned home. In quick succession his sister died, leaving Joel the heir to an enormous fortune. Travel seemed to be in his blood, for in 1806, Poinsett was in Russia, at the court of Czar Alexander. When talk got around to cotton-growing in South Carolina, an invitation was given to visit cotton mills in Russia and to see the countryside. So he set out, accompanied by an English friend and seven others. For most of the year 1807, the group traveled through the southern Russian Empire, endangered by rough terrain and tribal factions. So harrowing and arduous was the journey that only three of the nine men survived. Back in the US, President James Madison appointed Poinsett as the Consul General to Chile and Argentina. In truth, he was a secret agent, trying to find out more about the rebellious groups that wanted freedom from Spain. Poinsett stirred up tensions between Chile and Peru, and encouraged the formation of an independent Chile. Returning to South Carolina in 1815, the intrepid voyager set out on a tour of the Western United States. When he was again back home, Poinsett served in the South Carolina legislature, and then in the US Congress. Appointed Secretary of War [as it was known then], he oversaw the forced removal of First Nations people from South Carolina to Oklahoma, an ignominious relocation known as the Trail of Tears. President Monroe appointed Poinsett as Minister to Mexico, where the diplomat again meddled in the country’s affairs, making himself unpopular. On a visit south of Mexico City, Poinsett saw the indigenous plant which the Jesuits had named Flor de Nochebuena,the Flower of Christmas Eve. Since he had a keen interest in botany, he sent some cuttings to friends in North Carolina. Since then, it was called a Poinsettia in the United States. The plant has green leaves, and it produces striking red bracts when the days shorten in Winter. The red bracts surround a tiny cluster of yellow-green flowers. Thus, Joel Poinsett forever changed how we decorate at Christmas.

Foods from two of the nations visited by Poinsett in his far-ranging travels: breakfast from Russia, and dinner from Mexico.

Syrniki: 229 calories… 5 g fat… 3.4 g fiber… 22.4 g protein… 59 g carbs… 149 mg Calcium…  PB GF – if using GF flour  This unusual Russian pancake from CookingThe Globemakes for a delicious breakfast. HINT: Recipe yields 8 pancakes, enough to serve 4 [four] at breakfast. Freeze what you don’t use today. Optional: If you drink black tea/black coffee or no beverages at breakfast, then add 1 ounce of ham @ 31 calories.. 1 g fat.. 0 g fiber.. 5 g protein.. 0.7 g carbs.. 2.6 mg Calcium..

8 pancakes, if using a 2.5 Tbsp scoopnon-stick skillet
1/3 c Golden Flour/white whole wheat—¼ cup all-purpose flour—¼ t baking powder—1/8 teaspoon saltSift together into a bowl. Set aside.
½#/225g 2%-fat cottage cheese—1 egg—2 Tbsp sugar—
¼ teaspoon almond/vanilla extract		Drain cottage cheese through a sieve. Put ingredients into food processor, blend until almost smooth.
Flour mixtureAdd flour mixture. Stir with rubber scraper until combined. Mixture should be sticky.
1 Tbsp butter/oil + PAMHeat butter/oil in skillet over low-med heat. Spray with PAM. Be sure oil is hot before cooking.
¼ cup Golden flour [I had 3 Tbsp left over after rolling]Put into shallow plate. With a 2.5 Tbsp cookie scoop, put a ball of dough into flour. Roll it around to coat. Repeat with remaining dough. 
With floured hands, gently pat dough balls from one hand to another to remove extra flour. Flatten with palm, put in skillet. Cook on low-med heat until both sides are golden and surface is firm. When done, drain on paper towels. NB: I did this the night before. Next morning, I heated pancakes in the toaster oven before serving.
4 oz pear—–2 oz apple—–1 lime, zested + juiced——-
1 Tbsp honey		Cut apple and pear into small cubes. Cook these ingredients over high heat, constantly stirring, until fruit are softened. Makes ¾ cup = 12 Tbsp. 1 Tbsp per pancake
Per serving: 1 T Light sour cream/plain yogurtTop each pancake with ½ Tbsp dairy topping and 1 Tbsp fruit topping.

Enchiladas Suizas: 293 calories.. 10 g fat… 11 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. NB: Avoid assembling too far in advance, lest it turn to mush.

++ 2 six-inch corn tortillas [50 calories each] ++++ 2 oz [½ cup] shredded cooked chicken breast ++++ ½ cup enchilada sauce** ++++ ¼ cup grated Cheddar or Monterey jack + dollop of plain, fat-free yogurt ++++ 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. Stir the yogurt into the chicken. Distribute the chicken between the tortillas, then roll them up, and put 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!

**ENCHILADA SAUCE  1 cup = 75 calories

½ cup = .. 38 calories.. 3.4 g fat.. 6.4 g fiber.. 5 g protein.. 18.6 g carbs.. 148 mg Calcium ..  This is Rick Bayless’s recipe. It is easy and good.

2 jalapeno peppers Roast in a dry skillet over medium ~5 mins until splotchy with black areas.
two 28-oz cans whole tomatoes Put in a blender with tomatoes and whirr until smooth. 
3 tsp vegetable oil [canola] —- 1 cup chopped onionCook in oil until golden, ~ 7 mins
Raise heat and add pureed tomato. 
Cook 10-15 mins until thick as tomato paste. 
2 cups chicken brothAdd broth, cover partially, simmer 15 mins until slightly soupy.
Add salt.½ tsp salt

Pistachios

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

True or false: Pistachios were probably eaten by our Stone Age/Paleolithic ancestors. Pistachios are not nuts. Pistachios are good for eye health. Answers: True. True. and True. Pistachios originated in Western Asia — everywhere from Syria to Persia to the Caucuses Mountains, and there is evidence of their presence there 9000 years ago. Everywhere they grew, pistachios were prized. They are high in protein and fiber, lowering a risk of heart disease and promoting a healthy gut. These seeds have higher amounts of zeaxanthin and lutein than nuts, protecting your eyes. The Romans took pistachio trees from Iran to Europe, which is why one finds them growing in southern Europe and northern Africa. They prefer a desert environment, and can even tolerate soil with a high salt content. In 1854, pistachios were planted in the USA, and they were grown commercially in 1976. Today, California and Iran produce 70% of pistachios grown worldwide. What is your favorite way to enjoy them? How about in gelato or ice cream? in biscotti or out of hand? in the new-comer Dubai chocolate?

February 26th is Pistachio Day! These ‘nuts’ are too good to save only for snacking — we will enjoy them at breakfast and at dinner or as an appetizer.

Peach-Pistachio Porridge: 213 calories… 4.4 g fat… 6 g fiber… 9 g protein…38 g carbs… 73 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB  Aside from the fun of alliteration, this is an excellent way to start your day!  TIP: the peach can be fresh or canned in juice.

++ ¼ cup uncooked Bob’s Red Mill 10-Grain cereal or equivalent  ++++ ½ c water ++++ 1 oz peach, cut into large pieces ++++ 2 Tbsp/1 fl oz vanilla non-fat yogurt ++++ 2.5 oz/1 Tbsp coarsley-chopped roasted pistachios ++

Cook the cereal with the water for about 8 minutes on the stove.  HINT: you could do this the night before to save time in the morning. Spoon warm, cooked cereal into a bowl. Top with peaches, then dollop on the yogurt. Sprinkle with pistachios and enjoy a distinctive, attractive, healthy breakfast.

Pistachio-Chevre Salad: 291 calories… 18 g fat… 1.4 g fiber.. 10 g protein… 26.5 g carbs… 181.6 mg Calcium…  PB GF – if using GF crackers This is a riff on a salad presented by Joanne Harris in one of her cookbooks. Here, instead of plain chevre on baguette slices, I use whole-grain crackers and Pistachio-Chevre Balls, which were left over from a party appetizer plate. Delicious!

++ 2 cups sliced romaine ++++ 2 Tbsp/1 oz grated carrots ++++ 3 multi-grain crackers @ 35 calories each ++++ 3 Pistachio-Chevre Balls** ++++ ½ tsp avocado oil + 1 tsp champagne vinegar ++++ finishing salt + large pinch Italian herbs ++

Whisk the oil, vinegar and herbs in a large bowl. Toss lettuce and carrots with the dressing. Sprinkle with finishing salt and toss again. Put the Chevre Balls on the crackers and toast or broil for 2 minutes. Gently press down on the cheese to adhere it to the cracker. Plate the salad and top with the cheese crackers.

**Pistachio-Chevre Balls

22 cheese balls, using a 2 tsp scoop
½ c shelled, roasted salted pistachios Put nuts on parchment on cutting board. Using heavy pressure with a rolling pin, roll nuts, until mostly crushed to a powder. OR pulse in food processor.
Pour nut powder into a small pie plate. 
8 oz fresh goat cheese, room temp—–1½ Tbsp/30 grams honey——½ teaspoon kosher saltMix these in a bowl until well combined. 
With a 2 tsp scoop, put balls of cheese on the nut powderRoll in nut powder until covered and can be picked up without getting sticky. 
1 of 22: 46 calories… 3.3 g fat.. 0.2 g fiber.. 2.4 g protein.. 1.9 g carbs.. 17.2 mg CalciumRefrigerate from 15 mins to 24 hours before serving.

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

1 two-oz egg = US large + 2%-fat cottage cheese ‘Boston brown bread’, purchased or homemade
flour + white whole wheat flour + baking powderplain Greek-style yogurt
vanilla + pear + apple + butter + sugarstrawberries
lime + honey + light sour cream/plain low-fat yogurt
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 corn tortillas @ 50 calories each cod cheeks [300 g for 2 servings]
Cheddar cheese + chicken + carrotoil + white wine + garlic
jalapeno peppers, whole canned tomatoes + canola oilheavy cream + Dijon mustard
onion + chicken broth + broccoli + cauliflowerbrown rice + asparagus or peas
Sparkling waterSparkling water

Almonds

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

Everybody these days knows that almonds are a healthy food. They are high in fiber, protein, Vitamin E, Manganese, and Magnesium, as well as being low in calories and carbohydrates. In fact, almonds, the seeds of the Prunus dulcis tree, have been a part of nutritious cuisines for millennia. They originated in Western Asia, growing in the wild 7000 years ago. By 3000 BCE, people began to domesticate the nuts, improving their size and flavor. Almonds are mentioned in the Bible, and as they went back and forth along the Silk Road, the nuts were planted in other countries. King Tut was buried with almonds — a good snack on his trip to the afterlife. Almonds were thrown at newly-weds, and candied almonds were a common gift or party favor. Italy and Spain grew them in abundance, and almonds found their way into the cuisines of Northern Europe — most of my old German Christmas cookie recipes rely on almond meal. Almond milk dates from medieval Sicily as a beverage and an ingredient. Marzipan is ingrained in the pastries of Germany and Scandinavia. In the 1700s, Christian missionaries planted almonds in California. At first, the trees did not grow very well, but after hybridizing, California has become the leading producer of almonds in the world. With increasing droughts in California, the water-thirsty almond crop faces a shaky future. Add to that the decrease in workers and increase in production costs, almonds might be one of the many domestic agricultural products to increase dramatically in price.

Almonds are for baking, almonds are for snacking. Here, almonds are part of breakfast and of dinner, too. February 16th is National Almond Day, so let us eat lots of nutritious almonds!

Fruit Hearts: 198 calories … 5.6 g fat… 2.5 g fiber… 13 g protein… 26 g carbs… 82.6 mg Calcium…  NB: These values are for the Fruit Hearts alone and do not include the optional beverages. PB GF  This breakfast looks as if it came from the pastry cart, but it fits within our guidelines for Fasting. If you don’t mind doing ‘fiddly food,’ treat someone you love to a special breakfast.

++ 1 oz whole-grain bread cut using a 2+” heart-shaped cookie cutter ++++ 1 oz Canadian bacon/ back bacon OR deli-sliced ham cut into hearts with the same sized cutter ++++ 2 Tbsp unsweetened applesauce ++++ 2 Tbsp low-fat Vanilla yogurt ++++ 1 Tbsp almond meal ++++ fresh fruit of your choosing: fresh raspberries or sliced strawberries or peach slices or blueberries ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++ 

First, stir the yogurt and almond flour until thoroughly combined. It will thicken slightly. Cut the bread and the Canadian Bacon into hearts. HINT: I did this the night before, storing the bread in a plastic bag overnight to prevent it from drying. Gently cook the bacon hearts so that they are warmed through yet retain their pinkness. Lightly toast the bread hearts. Spread the applesauce evenly over each heart. Pipe the yogurt/almond around the edge of each heart, then arrange the fruit in the center. Plate to please the eye. Sip some low-fat cafe au lait this morning and think loveing thoughts.. 

Strawberry-Chicken Salad: 271 calories… 11 g fat… 5.5 g fiber… 24 g protein… 17 g carbs… 125 mg Calcium…  PB GF  Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes … I think it might be from Eating Well. This salad is as delicious to eat as it is lovely to look at.

++3 oz/¾ cup cubed cooked chicken breast ++++ ½ cup sliced strawberries ++++ ¼ cup kiwi, peeled and sliced ++++ 1.5 cups fresh spinach ++++ 2 Tbsp slivered almonds, toasted ++++ 1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added ++

Toss 1½ tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

***Poppy Seed Dressing – 2 tsp red wine vinegar— 1 Tbsp olive oil— pinch salt — ½ tsp dried mustard — 1 tsp poppy seeds — Whisk together vigorously.

Star-Crossed Lovers: The Siciliana & the Turk

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

My mother told me that there are seven basic plots in literature, and one of them is the story of the “Star-Crossed Lovers.” This plot centers around two people who are in love yet fate intervenes, in one way or another, to keep them apart. Shakespeare coined the term, implying that one’s astrology [one’s stars] controlled one’s destiny. There are real-life star-crossed lovers, as well as pairs who live in legend. One such is a story from long-ago Sicily, as told to me by a modern Siciliana.

There was a beautiful Sicilian girl of noble birth who had a real green thumb. Her roof-top terrace in the Kalsa district of Palermo overflowed with beautiful potted plants. At that time, Sicily was under the rule of the Byzantine Empire [600s-827 CE], whose people were called ‘Turks’ by the Sicilians. A handsome Turk** wooed the Siciliana, and won her heart. Her love for him was deep and passionate — until the day he told her that he had to return to Türkiye for a few months to visit his wife and children. In a fit of rage and humiliation at his duplicity, she killed the man, and cut off his head. Hollowed out, the head made a fine planter for herbs. Her neighbor, envious of her lush herbage, attributed their growth to the unusual planter. So a planter was made in the likeness of the head of a Turk. After the Siciliana died, their story was revealed, so companion planters were made, depicting the head of a lovely girl. In shops all over Palermo today you will see these heads, large and small, on ‘fridge magnets, on planters and pitchers. They always come in pairs, together in their afterlife, despite their separation in real life.

**Some versions of this story call the man a Moor, meaning an Arab. But because he is depicted with a heavy ‘walrus’ mustache, we know him to be a Turk. Sicilians have depicted Turks multiple times as men with walrus mustaches. Due to the moorish telling of the tale, many of the male pots are shown as an African’s head.

Breakfast from Sicily, dinner from Türkiye — meals for our star-crossed lovers.

Caponata-Farro with Egg: 232 calories… 12.4 g fat… 8 g fiber… 13 g protein… 37 g carbs… 117.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF Here is Sicily’s versitle caponata in a very simple yet delicious breakfast. Without the beverages, this would also make a simple supper!

++ 1 cup caponata**, prepared ahead of time ++++ 1 two-oz egg, poached ++++ 2 oz orange slices ++  Optional:  5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Gently warm the caponata while the egg is poaching. Plate the caponata, pressing a divot into the top with the back of a spoon. Nestle the egg on top, plate with the orange slices.

**CAPONATA: makes 2 cups  My version of Jamie Oliver’s take on a Sicilian classic. 1 cup: 156 calories… 4.5 g fat… 6.5 g fiber…3 g protein… 20.4 g carbs… 66.4 mg Calcium… ½ cup: 78 calories… 2 g fat… 3.5 g fiber… 1.4 g protein… 10 g carbs… 33 mg Calcium… ¼ cup: 36 calories… 1 g fat… 1.6 g fiber… 0.7 g protein… 5 g carbs… 16.6 mg Calcium… Can be served with whole-grain bread, on pasta, or polenta, or as a side for fish or meat.

2 cupsHeat oven to 400F.
2 tsp olive oil——-2 c eggplants, in ¾” chunks——–
 1 tsp dried oregano/Italian herbs +  Sea salt		Add oil to a big pan over high. Toss these to coat in oil, add more if needed. Cook 4-5 mins, stirring at whiles. OR ROAST 10 MINS. – 
½ cup red onion———2 cloves garlic, finely sliced—-
½ small bunch flat-leaf parsley		Finely chop onion + parsley.On cooktop, cook 2 mins in cooking spray.
1 Tbsp capers, drained——6 pitted black olives——— 1-2 Tbsp herb vinegarAdd these, and cook until vinegar evaporates.
16 oz ripe tomatoes, OR 1½ c. canned diced toms—–cooked eggplantRoughly chop tomatoes, add to pan with eggplant, simmer 15-20 mins until tender.

Lamb Gozleme: 200 calories… 9 g fat… 3 g fiber … 10.5 g protein… 22 g carbs… 101 mg Calcium…  PB This Turkish dish is just the thing when you want something different. HINT: Serves 2 [two]. The recipe doubles easily. The directions are for two large triangles of gozleme. If you prefer, cut the dough into four portions and procede accordingly.

1¼ c white whole wheat flour ——¼ c water ———- ½ tsp salt——–¼ c plain yogurtDOUGH: Mix flour + salt in large bowl. Combine yogurt/ water and stir in until well-mixed. Add a bit more water if too dry. On a floured surface, knead ~3 mins, until smooth and elastic. Cover and let sit.
½ tsp Olive Oil——-1 cup onion, chopped——–1 clove garlic, minced—— ¼ pound / ~ ¾ c.gr. lamb Saute onion in oil over medium heat 3-4 mins until soft. Add garlic, cook 1 minute. Add lamb, cook while breaking up into chunks, ~5 minutes.= LAMB MIXTURE, beginning
1 tsp tomato puree——-½ tsp ground coriander——
¼ tsp pepper —— ¼ tsp salt——½ tsp paprika—–1 tsp ground cumin—–3 oz fresh spinach, chopped		Add tomato puree and spices to pan. Add spinach. Cook and stir for a few minutes. Set aside to cool a bit. Divide among 2 [or 4] bowls.= LAMB MIXTURE, completed
¼ c fresh mint leaves, chopped—–1 scallion, sliced——¼ c fresh parsley, chopped—-¼ c feta—½ c tomato, dicedSlice scallion into ¼”-inch” pieces. Cube or crumble feta. Divide ingredients among 2 [or 4] bowls – not same as above. = FRESH INGREDIENTS
Divide dough in 2 [or 4] parts. Roll dough into 9-10” squares [or 5” squares]. Spread ¼ c. [or 1/8 c.] of lamb mixture over each. Top with fresh ingredients. Fold over dough to form a triangle and crimp edges to seal.
Lemon wedges, for squeezing——-olivesSpray a large skillet/griddle with non-stick spray. Cook 3-4 mins/side until golden brown and crisp. Cut each large piece in half and serve with olives and lemons.

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

whole-grain 70-calorie bread + almond meal/flourBob’s Red Mill 10-Grain Cereal  or equivalent
unsweetened applesauce + low-fat vanilla yogurtblueberries
Canadian bacon or 3%-fat ham sliced for sandwichesstrawberries
fresh fruit: peach/blueberries/raspberriesraspberries + fat-free milk
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cooked chicken + red wine vinegar4-oz lamb patty, 90% lean
fresh spinach + kiwi fruit sugar + cucumber
slivered almonds + dry mustardwhite wine vinegar
fresh strawberries + poppy seedsdill weed
Sparkling waterSparkling water

Pizza!

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

February 9th is National Pizza Day! Since the end of World War II, a taste for pizza swept the USA, so that today is acclaimed as the most popular food in the nation. So much for hot dogs and apple pie… Pizza did not originate in the US, though when and where its origins are lost in the mists of time. Virgil, writing in his 19 BCE epic poem The Aeneid, describes immigrant Trojans eating mushrooms and herbs from thick slices of bread, then eating the bread as well. This is considered a pizza precursor. A fresco discovered in the ruins of Pompeii created a stir recently because it seemed to depict a round of bread with toppings. Earliest pizza? No, not really, said food anthropologists. In the Medieval Period of Europe, foods were served on rounds of specially-baked bread. The stew on top was eaten, and then the gravy-sopped bread. The first printed reference to ‘pizza’ dates from Southern Italy in the year 997 CE. Modern pizza dates from street food in Naples, Italy. When King Umberto I and Queen Margherita visited Naples in 1889, they wanted to try some local food. Chef Raffaele Esposito and his wife served them three different pizzas, one topped with cheese, tomatoes, and basil which was dubbed a ‘margherita’ pizza in honor of the queen. The Queen was so pleased that she wrote a letter of thanks, and eating pizza became more mainstream. There is so much lore, and tradition, and variety around the topic of pizza that Chef Peter Reinhart wrote a definitive book about it called American Pie. No matter what type of pizza crust or topping that you prefer, enjoy it sensibly: it can be healthy or it can be hideous. Happy eating.

We will enjoy two pizza-inspired meals, to celebrate National Pizza Day.

Pizza ScrOmelette: 189 calories… 9 g fat… 2.4 g fiber… 12.5 g protein … 13 g carbs… 152.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Your favorite flavors at breakfast – cheesey and delicious. Sure beats a cold slice from a grease-stained box….

++ 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 ++++ 1½ Tbsp crushed tomatoes ++++ 1½ slices pepperoni++++ ¼ oz mozzerella cheese, grated ++++ ¾ oz Italian bell pepper ++++ ½ oz Turkish fig, dried OR 1 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers.  Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Portion the fruit, and plate. Truly a treat.

Winter Solstice Pizza: 283 calories… 10 g fat… 3 g fiber… 16 g protein… 16 g carbs … 224 mg Calcium…  PB On the 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.

Bobby Peel & His Men

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

A Group of Peelers, circa 1870. (Photo by Past Pix/SSPL/Getty Images)

What accomplishments make for a good life’s work? Consider this CV: chief secretary of Ireland; Home Secretary; twice Prime Minister of England; the passage of the Factory Act and the Mines Act, regulating work hours — especially for women and children. Such was the political life of Robert Peel, born February 5, 1788, in Lancashire. His father had become rich by owning a cotton mill, and young Robert was sent to the best schools. Peel was elected to Parliament in 1809. While Home Secretary, he oversaw reform of prisons and criminal law. In 1829, Peel made his most noticeable contribution to life in England: he created the Metropolitan Police. This replaced the old system of neighborhood watchmen, called “Hew and Cry”, which did not co-ordinate their work and frequently were corruptible. Peel’s 1000 constables were soon seen all around town in their distinctive uniforms, and people were unsure what to expect. Londoners fondly called them ‘Bobbies’, after their boss, Sir Robert, and when they didn’t like them, called them ‘Peelers’. Peel set out rules of conduct and a chain of command, which won over the populace. Soon, other cities mandated the formation of police forces. Peel understood that for the force to be effective, the people had to trust it, and agree to be governed by it. An observation attributed to Peel states: “The degree of cooperation of the public that can be secured diminishes proportionately to the necessity to use physical force.” Law enforcement around the world would do well to follow that advice. It is as appropriate today as it was almost 200 years ago. How could we have ever had “Prime Suspect“, “Midsomer Murders“, or “Inspector Morse” without Robert Peel and his Men?

Our menus are typical of the North of England, the sort of food that Sir Robert might have eaten while he was growing up.

Lancashire Spread: 253 calories… 14 g fat… 4 g fiber… 9.6 g protein… 22.4 g carbs… 233.7 mg Calcium… PB GF — if using GF bread Since Elizabethian times, people in England have been spreading various mixtures on bread. Sometimes meat, later cooked eggs and anchovies. Cheese toasts were favored in Lancashire. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking.

++ 3 Tbsp cheddar cheese, grated or purchased as a spread ++++ 2 Tbsp minced onion ++++ 1 slice bacon ++++ 1 slice 70-calorie whole-grain bread ++ 1 oz pear ++

Cook bacon until crispy, remove from pan to drain, then cut/crumble into bits. Off heat, add onion to bacon drippings and stir until fragrant. Drain through a sieve to remove drippings. Cream the cheese, onion, bacon bits together.  TIP: This can be done the night before and left on the counter at room temperature. Toast bread very lightly. Turn on broiler. Spread bread with cheese mixture. Put under broiler about 3 minutes — watch it carefully, lest it burn. Plate with pear. Awfully good!

“Pickled” Salmon: 279 calories… 9 g fat… 2.5 g fiber… 25.5 g protein… 18 g carbs… 34.3 mg Calcium… PB GF In this old recipe, ‘pickled’ means ‘flavored by putting in a marinade’. This is an easy meal to make ahead, as well as being delicious. This recipe from England’s North is from Elisabeth Aynton’s English Provincial Cooking. HINT: This recipe serves three [3].

++ 12 ounces wild salmon +++ ¼ c dry white wine ++++ 3 cloves ++++ 6 peppercorns ++++ ½ tsp salt ++++ ½ Tbsp black currants ++++ ½ tsp mace ++++ ½ tsp ginger powder ++++ per serving: ¼ c cooked pearled barley ++++ 1 oz carrots, diced + 1 oz English peas ++

Put fish in a saucepan or saute pan with the salt and enough cold water to cover it barely. Bring slowly to a boil, then cover and simmer 20 minutes. Carefully lift out fish, and put into a 2”-deep container with a tight cover. Let cool. Add wine, currants, and all the spices to hot water in which the fish was cooked. Stir to mix, let cool. Pour marinade over fish, put lid on container, put container in the ‘fridge for 12-24 hours. Thirty minutes before serving, remove fish from marinade. Strain marinade, plucking out the currants, and cook it down to less than half. Return fish to reduced sauce, slowly heat, simmering, until heated through. Serve topped with a bit of sauce and the currents, along with the barley and vegetables.

Cookbooks: Mrs Beeton

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

Dear Husband and I have a thing about cookbooks — such variety! such cuisines! We don’t own thousands of them, but through our life together we have amassed several shelves-worth. We especially like the ones with a narrative along with the recipes. During the Pandemic, we read aloud from cookbooks to each other, since dining out was not an option. I am drawn to old books, so I am always on the look-out for older volumes of cookery. Today we will look at one of the English classics: Beeton’s Book of Household Management. Isabella Beeton first published her book in 24 monthly installments, from 1859-1861. The individual chapters were gathered into one volume in 1861. Thinking that “there is no more fruitful source of family discontent than a house-wife’s badly-cooked dinners and untidy ways”, Beeton provides seven chapters on running a household and bringing up children, as well as managing the servants, medical problems, and legal matters. The remaining 17 chapters are broken into food categories and recipes for them. Although she was only 25 years old when the book came out, Beeton wrote with an assurance that gave confidence to homemakers, young and old. The book was a runaway success, selling 60,000 copies in the first year. When reading David Copperfield, published 1849, one thinks that David’s wife, Dora, would benefit from copy of the book! Anyone reading Mrs Beeton’s work would know everything one needed to know about being the mistress of a household. Today, some topics are a quaint insight into life 140 years ago, but some of her ideas still ring true. For quick reference, all her topics are numbered, from #1, likening the housewife to the commander of an army, to #2751, about witnesses signing for a testator. In between we find #2149-2150: Bill of Fare for a Picnic of 40 Persons, and #118, a recipe for Cabbage Soup with a sidebar about the introduction of vegetables to England under the reign of Henry VIII.

Recipe #1338 is for Rhubarb Pudding. Mrs Beeton makes it with a lard crust and boils it. This one is easier, and suitable for breakfast. #1456 is a recipe for a plain omelette. We will improve upon that by adding morel mushrooms.

Rhubarb Pudding: 161 calories… 4 g fat… 2 g fiber… 14.5 g protein… 20.6 g carbs… 155 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF – if using GF flour Hayden Pearson has a wonderful dessert call “Blanche’s Super Rhubarb Pudding” in his iconic Country Flavor Cook Book. This is a scaled-down version that is fit for breakfast: slightly tangy, lightly sweet.

++6 Tbsp cooked, mashed rhubarb ++++ 1 two-oz egg ++++ 1 egg white ++++ 1½ Tbsp sugar ++++ 2 Tbsp flour OR 2 Tbsp white whole wheat flour ++++ 2 Tbsp milk++++½ tsp baking powder ++++ per person: 1 slice Canadian Bacon [= ½ oz back bacon] ++++ 1 oz strawberries, sliced ++++ Optional:  5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]++

Cut up 1 cup rhubarb and stew it in a little water. Drain thoroughly and mash. Measure the 6 Tbsp you need and save the remainder for another use. [Add to a smoothie; serve with yogurt] Whisk the egg and white, then add all the other ingredients [but not the bacon!] Spoon into a baking dish which has been sprayed with non-stick spray. HINT: I did all this the night before. A real time-saver. Bake at 350 F until the batter is firm to the touch, about 15 minutes. While the pudding bakes, cook the bacon and prepare the optional beverages. Plate topped with strawberries. Delicious.

Morel Mushroom Omelette: 269 calories… 18 g fat… 2.5 g fiber… 18 g protein… 10 g carbs… 180 mg Calcium  PB GF  A mushroom omelette with bacon is a delicious treat. Morel mushrooms kick it up a few notches. You can use fresh morels or dried mushrooms that have been soaked in warm water until soft, then blotted dry.  HINT: This recipe serves two [2], but you could cut it if you wish, or double it to serve four [4]. 

4 two-oz eggs —-½ oz/3 Tbsp Parmesan-Reggiano cheese Whisk eggs, just to blend in the yolks. Grate cheese and stir it in.
1 c/2.3 oz morelsSlice morels lenthwise.
2 slices uncured bacon [30 cal/slice], cut into ½” pieces Cook in a non-stick pan until ‘lightly golden’, 2-3 minutes. Drain off all but ½-1 Tbsp fat.
1 scallion [1 oz], thinly sliced———-sliced morelsSaute scallions and morels in fat until softened and warm. Distribute evenly within the pan.
Egg-cheese mixture—————cooked baconPour in eggs without disturbing the other ingredients. Sprinkle with chopped bacon.
Cook until top is done to your liking. Fold and plate. 
2 oz zucchini OR Side salad with 2 Tbsp blueberriesToss the salad and plate with the omelette.