Cheese Riot

October 1, 2025September 30, 2025 ~ me ~ Leave a comment

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

Food riots were not uncommon. This one was about grain.

In Nottingham, England, a Goose Fair has been held for centuries on October 2nd. The time to bring geese to market has been associated with Saint Michael’s Day in late September, hence the timing of the fair. Geese would have been raised and fattened in the surrounding countryside, then walked as far as 50 miles to the city of Nottingham. The fair turned into a celebration of all agricultural products, not just geese, and was well attended due to the many items on sale. In 1766, the cows must have had a bad year, because the price of cheese was elevated. Not only the cows, but farmers all over England and Ireland had bad crops. Food was hard to find, and prices soared. Because food was expensive, there was a lot of cheese for sale at the Goose Fair that year. There were rumors that merchants from Lincoln would arrive to buy the cheese for themselves, which made people anxious, and fair-goers were already angered by the prices of the cheese. It came in very large wheels, and each might cost $235, in today’s money. When the Lincoln men showed up, they were accosted by local lads, and push came to shove. The lads were jailed for disturbing the peace, and then the crowd got really riled up. They stormed the jail [gaol], demanding the release of these local ‘heroes’. The crowd became more unruly still — they began taking cheeses from market stalls and shops, and rolling them away down the street. When the mayor came out to read the riot act, he was knocked down by a cheese. Stores and warehouses were looted, fires were started, and the army was called in. Unfortunately, one man was killed and several others were shot by soldiers before the unrest was quieted a few days later. The Cheese Riot was over, but not forgotten.

Cheese is a wonderful food, full of protein and Calcium, low in carbohydrates. Naturally, our food choices feature cheese at breakfast and at dinner.

Cottage Cheese & Fruit: 164 calories… 3.5 g fat… 5 g fiber… 10 g protein… 26 g carbs… 61 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein. A lovely breakfast!

++ 4 oz pear slices [of which Comice is the best] ++++ 1/3 cup 2%-fat cottage cheese ++++ ¼ c. blueberries ++++ ½ Tbsp pecans, finely chopped ++++ 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] ++

Section the pear into slices and remove the cores. Do not bother to peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the optional beverages of choice. Good stuff!

Palatschinken with Spinach-Cheese: 296 calories… 13 g fat… 4 g fiber…18 g protein… 28 g carbs… 402 mg Calcium… PB GF – if using GF flour This Austrian crepe is as versital as the French version – fill it with something savory for dinner, or something sweet for breakfast on a Slow Day. The recipe is from Sydney Oland @ seriouseats.com

10 crepes	8” nonstick skillet
2 cups 1%-fat milk…………2 two-oz eggs	Beat in medium bowl with wooden spoon until combined.
1 c white whole wheat flour……..Pinch salt	Beat into egg-milk until mixed into a thick batter.
½ tsp butter	Melt in skillet over medium-high, wipe out with paper towel. Save towel.
3-4 Tbsp batter	Add batter, swirl pan to distribute. Once golden, ~1-2 mins, flip + brown other side. Remove to plate.
½ tsp butter	Melt, wipe out with paper towel. Cook the next crepe.
	Cook remaining batter, wiping the pan in between with butter-infused towel.

For the meal: ++ 2 palatshinken ++++ ½ cup spinach-cheese filling* ++++ 2 oz tomatoes: whole or sliced ++

Put 4 Tbsp filling on each palatschinken, arranging it into a log-shape running from side to side. Roll up and plate with tomatoes.

*Spinach-Cheese Filling: ½ cup = 136 calories… 8 g fat…1 g fiber… 11 g protein… 5.3 g carbs… 303 mg Calcium… PB GF This versitle filling is from Pilar Hernandez @ chileanfoodandgarden.com. It is great as a filling in Palatshiken or crepes, or mixed with eggs and baked as mini-quiches.

makes 4 cups, serves 8	makes 2 cups, serves 4	medium saucepan
For fresh spinach: 425g fresh spinach	For fresh spinach: 212 g fresh spinach	Put spinach in boiling salted water over high heat. Return to boil, cook 4 mins. Take off heat and drain through sieve.
If using frozen spinach:450+ g bag spinach	If using frozen spinach: 225+ g bag spinach	Thaw spinach in a sieve over a bowl to remove liquid. Weigh out 425 g.
		Strain and press spinach to remove as much water as possible. Chop small.
425 g whole milk ricotta……1 c. grated cheese (Havarti, Swiss)…….nutmeg, salt + pepper	225 g part skim ricotta…½ c. grated cheese (Havarti, Swiss)…..nutmeg, salt + pepper	Mix all cheeses in a large bowl. Add spinach, stir thoroughly, add seasonings.

Johann Strauss

September 24, 2025September 23, 2025 ~ me ~ Leave a comment

Vienna! Waltzes! But wait — this is not the Johann Strauss you are thinking of. This is the first of that name, the one who started it all. He was born in 1804, in Vienna, to a family of innkeepers. His parents died when he was still young, and he was apprenticed to a bookbinder. While learning his trade, Johann took viola lessons on the side, becoming proficient enough to form a trio with two friends when he was 19 years old. At the time, dance music was popular, both the highly choreographed “country” dances of society [the type one sees in Jane Austin movies or in Bridgerton] and “peasant” dances like the Ländler. In the former, partners hold hands and perform graceful steps and figures. In the latter, couples pair off, even daring to embrace each other — clearly a lower-class idea. By 1827, Strauss was leading his own group to great success, rivaling the efforts of his former band-mate. He composed music for marches and also for dances like the gavotte. The dance we call the ‘waltz‘ grew from the ländler, popularized in part by Strauss’ catchy tunes. In the meantime, he had married and his family was growing. Strauss took his 12-piece orchestra on many tours around Europe, fraying the fabric of his family life. When it became known that there was a mistress with eight children, Anna Strauss left her husband. Strauss had forbidden his sons to go into the music business, despite young Johann junior’s obvious talent. After the divorce, Anna encouraged her sons to become conductors and composers, rivaling their father. By the time of his death from scarlet fever on September 25, 1849, waltzing was all the rage, and Johann Strauss 1st had conquered Europe with his music.

Our meals today are based on typical flavors of Vienna: breakfast from a street-food sandwich, and dinner from Craig Claiborn’s International Cookbook.

Bosna Bake: 147 calories… 9.4 g fat… 1.5 g fiber… 9 g protein… 7 g carbs… 52.6 mg Calcium… NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF I took the ingredients for an Austrian sandwich and mixed them with eggs. That’s turning snack food into a healthy breakfast.

++ 1 two-oz egg ++++ 0.5 oz bratwurst, large dice ++++ 1 Tbsp onion, diced ++++ 2 Tbsp parsley, chopped ++++ 1 tsp ketchup ++++ ½ tsp prepared mustard ++++ ¼ tsp curry powder ++++ 1 oz strawberries ++++ 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] ++

Put the sausage, onion, and parsley in a pan and saute them until onion is transluscent and sausage is cooked. Stir together the ketchup, mustard, and curry in a separate little dish. Whisk the egg, stir in the onion-sausage and pour into a lightly-spritzed ramekin or other oven-safe dish. Bake at 350 F. until cooked through, about 12-15 minutes. Before serving, dollop the eggs with the ketchup mixture, and plate with the strawberries. Yummy.

Viennese Chicken: 263 calories… 8 g fat… 4.4 g fiber… 30.4 g protein… 23 g carbs… 72 mg Calcium PB GF – if using GF pasta and flour Craig Claiborn presented this recipe in his International Cookbook. It is easy to prepare and very good.

Dinner for 2, sauce for 4.	Cast iron or heavy skillet
1 Tbsp butter——¾ cup onion, chopped	Cook until onion is transluscent but not browned.
Two 4 oz boneless chicken breasts	Add to pan, brown on both sides.
1 c green bell pepper——1 cup carrot——½ – ¾ c mushrooms——-¾ cup tomato——1 cup chicken stock——1 ½ tsp sweet paprika—-few grinds black pepper + 1 tsp salt	Chop pepper and carrot.Slice mushrooms.Dice tomato.Add all these to pan with chicken. Cover and simmer 25 mins until chicken and vegeables are tender.
2 Tbsp plain Greek yogurt, full-fat——1 Tbsp white whole wheat flour	Stir together, mix into vegetables until well-combined.
	Remove 1¼ cup vegetables and sauce, freeze for another day.
Per serving: ½ oz whole-grain pasta	Plate chicken + sauce with pasta

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

1 two-oz egg = US large	2%-fat cottage cheese
reduced-fat ricotta + prosciutto	blueberries, fresh or frozen
Parmesan cheese + wild mushrooms	pecans
peach or pear or apple	pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

quick-cooking barley + canned white tuna	1%-fat milk + 2 two-oz eggs
baby spinach or lettuce + Parmesan cheese	white whole wheat flour + sugar
white wine vinegar + olive oil	butter + 425 g fresh spinach
grape tomatoes + canned white beans	part-skim ricotta + Swiss cheese
Sparkling water	Sparkling water

Horsetail Fern

September 21, 2025September 17, 2025 ~ me ~ Leave a comment

Let me introduce you to Equisetum arvense, commonly called the Field Horsetail. Perhaps this plant is coming up in your garden, and not recognizing it, you yanked it out as a weed. It looks like a young pine tree, and you can see how it got its common name. This ‘volunteer’ in my perennial garden always makes me smile. You see, it is one of the oldest plants in the world — a living fossil! Horsetails are the ancestors of modern ferns, and like them, they reproduce by spores instead of seeds. In a period of Geologic Time called the Mississippian by North American geologists, plants began to evolve and spread across the land. Many varieties of non-vascular plants, ones that had trunks that were soft and spongey inside, grew in forests. By 330 million years ago, one of the tallest was the Giant Horsetail, which grew to be 60 feet high with a 12-inch diameter trunk. Those specimens eventually died out as other plants took over, but there was a niche for its little [8-12 inch] relative, so they survived three wide-scale extinctions and are still alive today. Can you see why I am delighted to see these plucky little plants each year? I love a survivor! Like many plants slighted as mere weeds to be eradicated in the civilized garden, Horsetail Ferns were prized as medicine in the human past and perhaps deserve a second look today. The plants were ingested as a tea or a tincture. What can Horsetail Ferns do for you? This list is verified by scientific studies, albeit on a small scale which need further testing: treatment of osteoporosis; healing burns and wounds; lowering blood pressure; strengthening fingernails and hair; stopping bleeding; controlling urinary incontinence. Wow. Sounds like a substance that modern medicine needs to study more!

The survivability of this ancient plant makes it a ‘super plant’ deserving of a Superfood breakfast. Fossils of Horsetail Ferns have been found all over the world, from South America to Western India, source of our dinner.

SuperFood Bake: 132 calories… 5.6 g fat… 2 g fiber… 10 g protein… 11 g carbs… 53 mg Calcium… PB GF Hearty, easy, good-tasting, with many of your favorite superfoods baked into a fine breakfast. Whole grains and dark leafy greens at breakfast!

++ one 2-oz egg ++++ 2 Tbsp cooked quinoa ++++ ½ oz cooked kale ++++ 1 Tbsp cottage cheese, reduced fat ++++ 2 pinches of cayenne, sage, garlic powder, turmeric ++++ ¼ c wild blueberries, fresh or frozen ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Plan to cook some quinoa for a dinner a day or two ahead to have some left-over for this breakfast. Tip: The night before cook the kale, squeeze it out, and chop in well. In a small bowl, combine the quinoa, kale, cheese, and seasonings. Add salt to taste. Heat the toaster oven to 350 F. Spritz an oven-proof dish with cooking oil or spray. Whisk the egg, then stir in the mixed ingredients. Pour into the prepared dish and bake 12-15 minutes. Plate with the blueberries and serve with your choice of optional beverages. Power-packed!

Cafreal Masala Chicken: 298 calories… 8.6 g fat… 2.5 g fiber… 22 g protein… 31 g carbs… 40 mg Calcium… PB GF Indo-Portuguese fusion. Double the recipe, freeze the leftovers for a future meal! HINT: serves 2

6 oz raw chicken meat, cut in large chunks……. ½ tsp salt…………1 Tbsp lime juice	Put chicken in a serving dish that can be heated over the cook-top. Toss with the salt and juice. Let sit 10 mins.
Half of a batch Cafreal Masala marinade**	Stir in masala and let it sit 20-30 mins
1 Tbsp oil	Add oil and cook slowly, uncovered, 20 mins. Cook, uncovered, until chicken is brown.
½ cup onions cut in thin rings……..cooking spray	In a separate pan, saute the onions in cooking spray until they are soft.
Black pepperper serving: ½ cup cooked brown rice	Scoop the onions over the chicken, add black pepper and serve with rice.

**Cafreal Masala Marinade

4 servings	Spice grinder + blender
1 tsp coriander seeds……1 tsp cumin seeds……1 tsp black peppercorns….4 cloves….4 cardamom pods….. ½” piece of cinnamon stick or cassia bark	Grind whole spices to a powder in a spice or coffee grinder.
1″ piece of ginger…..4 garlic cloves……10-15g fresh coriander leaves and finer stalks…….4-5 green chillies (or to taste)..	Roughly chop ginger, garlic, coriander, chilis and put into a blender. add ground spices to blender, and blitz.
White wine vinegar (approx 40ml)	Gradually incorporate vinegar until you have a fairly smooth paste.
	Use immediately or store in an airtight jar. This masala will keep for months.

John Ware

September 10, 2025September 9, 2025 ~ me ~ Leave a comment

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

When most people think of a “cowboy”, they picture a white American man [think Roy Rogers or Buffalo Bill Cody]. That’s too biased. When people think “cattle rancher”, they picture a Texas white man [think Richard King of Texas]. That’s too parochial. When people think “superb horseman”, one might picture the orphan boys who rode the Pony Express. That’s too limited. If you want someone who was all three at once, think John Ware — and then remember that he was Black. And Canadian. After being freed from slavery by the US Civil War, Ware went to Texas, where he learned about ranching and became a cowhand. In those days, cattle were raised far from the stockyards of Chicago and Omaha, so the animals had to be ‘driven’ [slowly walked] from their home ranch to a train terminus, then shipped to the slaughterhouse. These were known as ‘cattle drives‘ and they were feats of logistics. A bunch of cowboys had to control hundreds of steers for weeks on end, finding forage and water for them so they would be healthy at the end of the trail, all while avoiding predators or rustlers. One of the longest cattle drives ever was headed by John Ware, driving 3000 head of cattle from Texas to Montana in 1882. From there, he drove steers to the BarU Ranch in Alberta, Canada. Once Ware was in Canada, he stayed, working for large spreads at the dawn of cattle ranching in the province, as ranchers took over Indigenous lands. Like the Native population, Ware faced racism, but he worked hard and saved to buy his own land. Along the way, Ware gained a reputation as a master horseman, who had never been thrown by a horse; as a very hard worker; as an exemplary cowboy; as a pioneering rancher. He popularized the sport of calf roping/tie-down, which is now a standard event at any rodeo. By the 1890s, Ware had a wife, five children, and a cattle ranch of his own at the Red Deer River. In a terrible irony, his horse stepped into a badger hole on September 11, 1905, falling and crushing and killing Ware. He was named a National Historic Person by Canada.

Eggs ‘n’ sausage, at home or on a cattle drive. And as the iconic TV advert intoned: “Beef. It’s what’s for dinner.” What else?!

Sausage Bake: 142 calories… 10 g fat… 0.5 g fiber… 15 g protein… 8 g carbs… 39.4 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. –PB GF– Quick and yummy, can’t beat sausage and egg.

++1 two-oz egg ++++ 1 chicken breakfast sausage [33 calories/link], cooked ++++ 1 Tbsp 2%-fat cottage cheese ++++ pinch marjoram + salt + pepper ++++ 2 oz unsweetened applesauce ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven at 350F 12-15 minutes, depending on how you like your eggs. Pour a beverage, and plate with that lovely applesauce. Nice start to your day.

Mixed Sushi: 275 calories… 11.6 g fat… 5 g fiber… 16 g protein… 28 g carbs… 39 mg Calcium… PB GF Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish or seaweed. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch or dinner another day. Made to be served at room temp.

++ 1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a previous meal. ++++ 1 tsp rice wine vinegar ++++ 1 egg ++++ 1 tsp soy sauce. ++++ 3 oz avocado, in long slices ++++ 1 oz grilled beef, in long strips OR substitute grilled chicken ++++ 2 oz smoked salmon, in long slices ++++ 2 oz cucumber OR zucchini in long slices. ++

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut egg into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

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

1 two-oz egg = US large + uncured streaky bacon	1.5 two-oz eggs
mushrooms + garlic + scallion + baking powder	roast ham [11%-fat] or 3%-fat ham
dry mustard + Worcestershire sauce + Parmesan	mushrooms + Gruyere cheese
white whole wheat flour+ non-fat milk + green beans	raspberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

salad greens + grapefruit	delicata squash: 5 oz per person
avocado + 2-oz egg	melon
chicken + lime-flavored oil	Bison chili or chili non carne
white wine vinegar
Sparkling water	Sparkling water

Galveston Hurricane

September 7, 2025September 6, 2025 ~ me ~ Leave a comment

The city of Galveston, Texas is located at the northern end of a chain of barrier islands on the coast of the Gulf of Mexico. It was settled after the Texas Revolution in 1836, and became the premier port city of the state. It proudly welcomed thousands of immigrants and in 1880, Galveston was Texas’ largest city. The city was vibrant with its electric lights, opera house, state medical center, Coast Guard station, and fine architecture. For 64 years, the residents lived smugly in the assumption that no hurricane would ever strike that far West in the Gulf. Isaac Cline was the head of the local station of the young National Weather Service. On the morning of September 8, Cline noted that sea water was rising along the coast as the air pressure went down. This is what today we call ‘storm surge’: low air pressure causing the sea level to swell up, thus inundating the land. Knowing, therefore, that a storm was coming, he rode along the waterfront on his horse, telling people to head to higher ground or to stronger buildings. In truth, there was no ‘higher ground’ since the maximum elevation of Galveston Island was nine feet above sea level, and few heeded his warning. All day long the sea and the winds rose, flooding the coastal buildings. By that night, 120-mile-per-hour winds drove ocean waves onto the island. Rows of houses parallel to the shore went down like dominoes, damaging the rows of houses behind them. Eventually, the entire island and its proud city were under water. When the next day dawned, the destruction was incomprehensible. More than half of the city’s dwellings were destroyed, 8000-10000 people were dead. Clean-up began, as bodies were recovered from their splintered houses. There were so many dead that city officials put them on barges and had them towed out into the Gulf to be “buried at sea”. However, the next high tide brought the gruesome cargo back and piled the bodies high on the shore. The Galveston Hurricane of 1900 remains the greatest hurricane disaster in the USA of all time. Isaac Cline, whose wife was among the dead, then lobbied the National Weather Service to coordinate weather data to predict storm tracks and provide warning to people in the path of potential disaster. This is why you will hear weather alerts on your phone, TV, or radio before a strong storm or tornado comes your way. Thank goodness for a well-staffed and well-funded National Weather Service! An engrossing book about the event is Isaac’s Storm, by Erik Larson, which I recommend to your attention.

Fresh fruits and lots of seafood — you must be in Galvaston!

Citrus Breakfast: 149 calories… 1.5 g fat… 1.5 g fiber… 15.5 g protein… 19 g carbs… 118 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling because of the protein, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D.

++ ½ cup 2%-fat cottage cheese ++++ 2 Tbsp fat-free plain or fat-free Vanilla yogurt++++ 1 clementine, peeled and sectioned ++++ 2 Tbsp black currants -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] ++

Combine all the dairy and scoop it onto the plate. Pour fruit on top. If you plan for a busy morning, combine everything the night before and refrigerate it. Great for a grab-and-go meal. It is a vitamin-blast.

Fish Tacos: 266 calories… 2.6 g fat… 3.6 g fiber… 23 g protein… 37 g carbs… 118 mg Calcium… PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste.

++ two 6” corn tortillas ++++ 3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed. ++++ ½ cup tomato, cubed ++++ ½ cup cabbage, chopped ++++ 1 oz red onion, sliced ++++ 1 Tbsp lime juice or salsa verde ++++ pinch chili powder + pinch cumin ++++ 1½ Tbsp plain yogurt ++

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

Craig Claiborne

September 3, 2025September 2, 2025 ~ me ~ Leave a comment

How did a boy from the Mississippi Delta town of Sunflower rise to international recognition as a culinary figure? Here is the story. Raymond Craig Claiborne was born on September 4, 1920, into a family in the throes of reduced circumstances. A genteel lady could run a boarding house when things got tough, so his mother did that while his father tended the kitchen garden and a flock of chickens. Young Craig spent many hours in the kitchen escaping bullying by his peers while learning to cook from his mother and the Black help. His graduation from University of Missouri with a journalism degree coincided with the US’s entry into WW2, so Claiborne enlisted in the navy. While serving in Morocco, he was introduced to French cuisine and his own homosexuality. After the war, Claiborne worked in Chicago until the lure of Paris became too strong. When he ran out of money there, he enlisted for the Korean War. The GI Bill would pay for post-secondary education, so Raymond chose to attend l’École hôtelière de Lausanne, Switzerland. With that under his belt, he went to New York City, first to work for Gourmet magazine. In 1957, he won the prize: the job as food editor at the New York Times. Claiborne brought about several ‘firsts’: he was the first male to be a food editor of a major newspaper; he introduced the ‘Four Star’ rating system for restaurants; he promoted world cuisines in a conservative food scene. His cookbooks were legendary and he lived a life of gustatory excess until the late 1970s when he was told to loose weight, curtail his salt intake, and lower his cholesterol. Fearing a ‘culinary straitjacket’, the cookbook author teamed up with his favorite collaborator Pierre Franey to develop recipes which appeared in Craig Claiborne’s Gourmet Diet. Another best-seller among his 20+ cookbooks! How can you lose with a foodie who wrote, “Cooking is at once child’s play and adult joy. And cooking done with care is an act of love.”

Like Craig Claiborne, our menus will start in the American South with Cajun flavors. By the time of his death in 2000, he was noted for his international recipes, such as our curry dinner.

Cajun ScrOmelette: 142 calories… 7.6 g fat… 2 g fiber… 10.5 g protein… 10 g carbs… 73 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The hallmark of Cajun cooking is the sofrito of bell pepper, celery, and onion. Here they are along with the iconic Cajun Seasoning and Tabasco sauce. Cue the Zydeco music.

Chop and combine the vegetables with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to prefection. Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Chicken or Turkey Curry: 277 calories… 4.5 g fat… 6.4 g fiber… 17 protein… 37.4 g carbs… 81 mg Calcium… – PB GF – Curry is always a favorite and Craig Claiborne made it safe for the health-conscious in his book Gourmet Diet. If you substitute the lentils for the chicken, you will have a vegetarian version.

++ ¾ cup curry sauce** ++++ 1½ oz carrot rounds ++++ ½ cup cauliflower florets ++++ 1½ oz cooked chicken breast, cut in ½” dice or smaller ++++ 3 Tbsp peas ++++ ¼ cup boiled yellow lentils ++++ ¼ cup diced cucumber ++++ ¼ cup diced tomatoes ++

Steam or boil the carrots and cauliflower. Boil the lentils or warm the naan. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils, top with cucumbers and tomatoes.

**CURRY SAUCE: makes 1½ cups … ½ cup onion, chopped … 1 clove garlic, minced … ¼ cup celery, chopped … ½ cup apple, peeled, and diced … 1 Tablespoons curry powder … ½ tsp dry mustard … 1 bay leaf … 1½ cups chicken stock OR water … ¼ cup water… Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, stock, and water. Let cook until it measures 1½ cups.

Naan*** Recipe by Aarti Sequeira 10 breads, each: 110 calories.. 3 g fat.. 2.4 g fiber.. 3.6 g protein.. 19 g carbs.. 9 mg Calcium..—12 breads, each 92 calories 2.6 g fat.. 2 g fiber.. 3 g protein.. 16 g carbs.. 8 mg Calcium..

1 tsp dry yeast—-1 tsp sugar—3/4 c 110 F water	In a large glass, combine the yeast, sugar and water. Let stand until foamy, 5-10 mins.
2 c white whole wheat flour**—1 tsp salt—1 tsp sugar—1/8 tsp baking powder	Sift these into a large, deep bowl.Whisk to blend.
3 Tbsp plain yogurt—2 Tbsp vegetable oil	Once the yeast is frothy, pour these into the glass of yeast water, and stir to combine.
**If you want to go gluten-free, you can substitute 2¼ cups gluten-free all-purpose flour mix for regular flour, plus 1¼ tsp xanthum gum.	Pour wet mixture into dry mixture and gently mix with a fork. When dough is about to come together, mix with hands. It will feel as if there isn’t enough flour at first, but keep going until it turns into a soft, slightly sticky, pliable dough. As soon as it comes together, stop kneading.
	Cover dough with plastic wrap or a damp tea towel and let it sit in a warm, draft-free place for 2-4 hours.
	Have two bowls near-by: one with flour in it, + one with water. Dough will be extremely soft and sticky — the way it should be! Divide dough into 8 or 10 or 12 equal portions and lightly roll each portion in the bowl of flour to prevent sticking to each other.
++if using gluten-free flour, pat the naans into shape with your hands and fingers.	Roll out each dough ball on a lightly floured surface. Form each into a tear-drop shape about 4-6“ in diameter and ¼” thick. Lift up by one end and wiggle it — the dough’s own weight will make it stretch a bit. Repeat with remaining dough.
Have: Cast iron skillet + lid to fit the skillet	Warm skillet over high until it’s nearly smoking. Dampen your hands in the bowl of water and pick up one of your naans. Patty-cake it from one hand to the other to dampen it slightly.
	Gently lay each naan in skillet + set timer for 1 min. Dough should start to bubble. Flip the naan. It should be blistered + a little blackened, don’t worry – that’s typical! Cover skillet with lid and cook 30-60 secs. Cook all dough.

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

2%-fat cottage cheese	1 two-oz egg + unsweetened applesauce
clementine	two 33-calorie chicken breakfast sausage
nonfat vanilla yogurt	2-% fat cottage cheese
black currants or blueberries	marjoram
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

two 6″ corn tortillas + lime juice	brown rice + one 2-oz egg
3 oz white fish + plain yogurt	soy sauce + rice vinegar
red onion + tomato	cucumber or zucchini + avocado
chili powder + cumin	grilled beef + smoked salmon
Sparkling water	Sparkling water

Ragweed

August 24, 2025August 19, 2025 ~ me ~ Leave a comment

Do you get itchy eyes and a runny nose from mid-August to October? Did you think it was ‘hay fever‘? Most likely, you are allergic to Ragweed, Ambrosia artemisiifolia. This innocuous-looking plant grows widely in North America. With its green leaves and its small green flowers, no one notices it, unless you are looking for it. If you do see a plant like the one shown at left, pull it out, especially if you can get it before it blooms. Along the roadsides, in sidewalk gardens, in public parks — yank it all up and leave it there to wither, put it in the trash, or feed it to your chickens. A small victory! Like all flowers, ragweed produces pollen — LOTS of pollen, and the wind-carried pollen causes the allergy. Around mid-August, the flowers are in peak production, when each plant can release about a billion grains of pollen before they are killed by frost. For centuries, people looked for a reason for their seasonal rhinitis, so they blamed plants that were visible at the same time. Hence, ‘hay fever’, since ragweed bloom coincided with the hay harvest. Or local prohibitions on Goldenrod plants, thinking that the showy flowers had to be the culprit. My introduction to a ragweed allergy came when I returned from a summer in Europe, landing in the US on August 15. Wham! Sneezing. Stuffed up nose. Itchy, painful eyes. Couldn’t put in my contact lenses for weeks. The eye doctor said the problem was due to ragweed. From that year on, every August the allergy returned, and no over-the-counter remedy made a difference. Believe me: I am on a crusade against ragweed! Professional allergists can help. I sure hope ragweed is not a problem for you. Even if it isn’t, do the rest of us a favor and minimize its growth in your area. Thank you.

Ragweed originated in the South-Western states of the United States. Oddly, people with respiratory problems used to go to those states to breathe the clean, healthy air! Our menus for today originated in New Mexico, but unlike Ambrosia artemisiifolia, the food is good for you.

Breakfast Burrito: 225 calories… 12 g fat… 3.5 g fiber… 12 g protein… 29 g carbs… 108 mg Calcium… NB: The food values shown are for the tortilla, egg filling, and the fruit, not for the optional coffee. PB GF– if tortillas are all corn Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest – right down to the mocha coffee — in a filling yet low-calorie meal.

++ one 6” corn tortilla, MUST be 65 calories per tortilla ++++ one 2-oz egg ++++ 1 oz roasted green chiles, available canned or in jars ++++1 Tbsp carne adovada — this is pork shoulder with hot spices. [Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.] ++++ Large pinch oregano, Mexican oregano if you can find it. ++++ 1 tsp cheddar cheese, finely grated ++++ 1 oz apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla, then add the carne. Sprinkle cheese on top, and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple and hot beverage of your choice. To eat, roll it up and eat with your hands or use knife and fork. You choose.

Green Chili-Chicken Posole: 207 calories… 4 g fat… 4 g fiber… 17.5 b protein… 24 g carbs… 35 mg Calcium… PB GF Friend Cheryl shared this recipe out of the blue one day and it turned out to be a real winner. Despite the low calorie count, it is filling. Did I add, delicious?

Makes 3 cups = 3 Servings
6.4 oz chicken breast meat—½ tsp thyme—– salt + pepper	Shred or cube the chicken breast meat. Season with thyme, salt, & pepper, stir to combine and set aside.
2 tsp canola oil—–½ cup onion—-½ jalapeno, more if you wish—-1 clove garlic	Chop onion, pepper, and garlic. Heat oil over medium heat in saucepan. Add vegetables and cook ~ 4 mins, until soft. Cool a little bit.
6-7 oz New Mexico roasted green chilies—-½ tsp thyme	Scrape cooked vegetables into a food processor. Add green chilis + thyme. Process until smooth.
	Pour vegetables/chilis into saucepan. Cook, stirring, on med heat ~5 mins as sauce thickens.
1 cup chicken broth—-15 oz can of posole, drained	Add chicken and these to saucepan. Simmer until chicken is tender + cooked, ~10 mins.
Mexican oregano—–6 oz zucchini, sliced, cooked	Serve in bowls, topped with Mexican oregano. Plate zucchini, drizzled w/ some of the sauce

Religions: Woman of the Wilderness

August 20, 2025August 19, 2025 ~ me ~ Leave a comment

*Woman in the Wilderness*, by Alphonse Mucha

“Then the woman fled into the wilderness, where she has a place prepared by God, that they should feed her there one thousand two hundred and sixty days.” — Revelation, 12:6.

Johannes Kelpius was a mystic from Transylvania. At university, he had been under the influence of Jacob Zimmerman‘s “Chapter of Perfection”. Zimmerman was an astronomer, mathematician, and defrocked [due to his heretical views] Lutheran pastor. In 1694, he foresaw that the world would end and the heavenly kingdom would come in 1700. Zimmerman and his followers were set to travel to the newly-minted Commonwealth of Pennsylvania to find a suitable place to await the End Times, but their mentor died. Young Kelpius became their leader, and they settled in the wilderness of the Wissahickon Creek gorge, outside [now in] present day Philadelphia. With his 40 monks, Kelpius built a community on the 40th parallel. Despite wishing to be alone, Kelpius and his friends were often visited by other settlers in the region due to their knowledge of healing herbs and their ability to make fine musical instruments. Indeed, they set themselves up as teachers to the young and as lawyers and arbiters for the adults. The sect members wished to remain free from spiritual blemish, abstaining from sex and studying the night sky for signs and portents [their’s was the first telescope observatory in America]. In addition to thinking that only they could predict the apocalypse, the group had another quirk: they thought that the act of defecating was so disgusting that it must be sinful, therefore they did what they could to avoid the act. The year 1700 came and went, Kelpius died in 1708, and adherents began to drift away. They are remembered today by a plaque in Wissahickon Creek Park, part of Fairmount Park in Northwest Philadelphia.

Members of the sect, to avoid defecating, must have opted for foods low in fiber, like our proposed breakfast and dinner.

Fore Street Bake: 147 calories… 8 g fat… 1.6 g fiber… 9.6 g protein… 8.5 g carbs… 95 mg Calcium… NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF One of our favorite restaurants in Portland, Maine is Fore Street. First time there, I ate a pizza from their wood-fired oven and we have loved that particular combination of flavors ever since. Here’s that marvelous mixture in baked eggs.

++1 two-oz egg ++++ 1/3 oz blue cheese++++ ¾ oz leeks ++++++ ½ oz mushrooms ++++ 1 oz strawberries ++++ 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] ++++

Slice the leeks and chop the mushrooms. Put into a Pyrex custard cup with a little water and cook in the microwave for 45 seconds. Spritz a ramekin with non-stick spray and add the cooked leeks and mushrooms. Whisk the cheese with the egg, then pour into the ramekin. Bake at 350 F. for 12-15 minutes. Portion the berries and pour the beverages and settle in for a taste of Portland.

Chicken BBQ Sliders: 281 calories… 4 g fat… 5.3 g fiber … 27 g protein… 35 g carbs… 166 mg Calcium… PB Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.

++ 3 whole wheat slider buns @ 90 calories each [we prefer Martin’s brand] ++++ 5 oz cooked chicken breast, sliced ++++ 2 Tbsp Corky’s BBQ Sauce per serving ++++ 1/2 cup coleslaw OR 2 oz cherry tomatoes + ¾ oz carrot sticks++

Warm the chicken and the sauce together over low heat. Open the slider buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.

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

1 two-oz egg = US large	1 two-oz egg, hard-boiled + bell pepper
carne adovada + Cheddar cheese	tomato + cucumber + onion
roasted green chilis	cilantro + anchovy filets + cider vinegar
1 corn tortilla, 65 calories	oil-cured black olives + olive oil
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

chicken breast + thyme + canola oil	tuna steak + Moroccan spice
onion + jalapeno + garlic	peas or broccoli or green beans
canned pozole + Mexican oregano	white beans + clementine or orange
zucchini + chicken broth	preserved or fresh lemon
Sparkling water	Sparkling water

The Would-Be Gardener

August 17, 2025August 13, 2025 ~ me ~ Leave a comment

Have you been gardening this season? Herbs in a window box; container-grown tomatoes; beds of perennial flowers; a kitchen garden, large or small — these are the domaine of Saint Fiacre, the patron saint of gardeners. He was born in Ireland in the late 500s and became a monk. In that vocation, he learned about medicinal herbs. After a few years, Fiacre decided that communal life was not for him, and he asked permission to be a hermit. Permission granted, he removed to a small ‘cell’ to live alone. Not so fast! People flocked to him to seek medical advice and to get his blessing. So Fiacre moved again, this time to France. [I’m amazed how fluidly people in the Middle Ages traveled from Ireland and England to North-western France and back again!] The Bishop of Meaux, Faro by name, a fellow Irishman, agreed to give Fiacre some land [a miracle involving plowing with a walking stick ensued] where he could live alone. Fiacre had a vegetable garden and an herb garden, and he settled down for a life of solitude, fasting, and manual labor. But no! Again people sought out the would-be gardener. He could heal by laying on his hands as well as with herbal potions. Fiacre gave in to the constant stream of visitors, and he built a hostel and a shrine to the Virgin. The town of St Fiacre-sur-Marne grew up around him. After his death, miracles abounded and the gardening saint became very popular. Skip to 1645, on the Rue St Martin in central Paris. An entrepreneurial innkeeper, Nicholas Sauvage, went into the business of renting large horse-drawn carriages. Since the business address was at Hotel St Fiacre, those carriages eventually came to be known as ‘fiacres’ which were still in use for transportation in European cities in the 1800s. Thus the saint became the patron of taxi drivers. Enjoy your garden and spend extra time enjoying it on August 31, Feast Day of St Fiacre.

Saint Fiacre was a healer and one of his most successful medical feats was curing hemorrhoids — so much so that hemorrhoids were nick-named “Fiacre’s Figs”. [Hope that doesn’t spoil your breakfast.] Our breakfast features leafy vegetables from the garden and — ahem — figs. Dinner is an Irish soup made from wild herbs. I’m sure that Fiacre would approve.

Fig & Chevre Plate: 153 calories… 8.4 g fat… 2 g fiber… 7.5 g protein… 13.4 g carbs… 163 mg Calcium… NB: The food values shown are for the plated foods only, not for the optional beverages. PB GF Simple, elegant, and more filling than it looks.

++ ½ hard-boiled egg++++ 1 dried fig = 0.65 oz = 16 g ++++ 1 oz chevre cheese ++++ ¼ oz baby spinach++++ 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] ++

Rehydrate the dried fig by covering with water and microwaving or heating for 1 minute. Let the fig sit in the water for another few minutes, then cut in half. Arrange the spinach leaves in an oval. Dab the leaves with crumbles of the goat cheese. Plate the egg half and the fig halves. HINT: I composed the plate the night before, covered it with a plastic bag, and kept it cool until breakfast. Instant breakfast!

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 you say ‘weeds’? A weed is a plant 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 milk in a separate saucepan to simmering. Remove parchment from vegetables and add hot liquid. Simmer 5-10 mins to cook vegetables fully.
4 oz by weight = 2 c. wild greens: dandelion leaves; garlic mustard leaves; 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.

13 Tips for a Fasting Lifestyle

August 13, 2025August 12, 2025 ~ me ~ Leave a comment

Many people fear that they will not get through the day on only 600 calories. Friends of ours’ would scoff at our “Starvation Days”, and sometimes others will taunt us about what they can eat while we are depriving ourselves. But we are smug in the knowledge that the day after a Fast Day, we will be a pound lighter and looking good. It is true that for the first couple of weeks you will be checking the clock to see if it is time to eat. But stay hydrated [the brain often interprets thirst as hunger] and push through it. This is a marathon, not a sprint. You can do it!

1. Watch the video of Dr Mosley’s program Eat-Fast-Live which we saw originally on Public Broadcasting Service. This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop. Say the recipe calls for 4 oz chicken breast, so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need. It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley. This interview is an oldie, but a goodie. Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the above photo? It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only, presenting the coffee in a 1-cup pitcher.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t just cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock. After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. At that time, set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until noon. By 2 pm, I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid-to-late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation. I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1] If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you. 2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

13. Don’t Stop. This is a Lifestyle, not a Diet. Continue to incorporate 5:2 Fasting into your food planning — the weight will stay off and you will be healthier in the long run.

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

1 two-oz hard-boiled egg = US large	1 two-oz egg
dried Turkish fig	Bleu cheese
baby spinach leaves	leek + mushrooms
chèvre or Brie cheese	strawberries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

butter + onion + potato	Martins whole wheat potato rolls
chicken stock + whole milk	roasted chicken breast meat
wild greens + part-skim ricotta	carrot sticks + cherry tomatoes
chorizo + Finn crisp	Corky’s BBQ Sauce or equivalent
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

fasting

Cheese Riot

Johann Strauss

Horsetail Fern

John Ware

Galveston Hurricane

Craig Claiborne

Ragweed

Religions: Woman of the Wilderness

The Would-Be Gardener

13 Tips for a Fasting Lifestyle

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