Saint Dymphna

May 14, 2025May 13, 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.

Somewhere in Ireland in the 7th century CE, a pagan lord named Damon and his Christian wife had a daughter named Dymphna. She grew up to be a teenager as lovely as her mother. When her mother died, her father sank into a depression so disturbing that the king told him to remarry. All along, Dymphna had been caring lovingly for her increasingly deranged parent. Damon agreed to marry, but only if he could find a wife as beautiful as his beloved. By the time it was clear that such a one could not be found, the despairing widower began to think that his daughter was actually his wife. When Dymphna had to resist his advances one time too many, she fled Ireland with her confessor priest, trusted servants, and the court jester [why??]. They ended up in Geel, Belgium where the 15-year-old Dymphna set up a hospital for the poor and the mentally ill. The news of this reached her father, who hastened to Belgium. His men beheaded the priest to convince Dymphna to return with them, but when she refused, her father cut off her head too. The local people buried the martyrs and built a church over their graves. The church became a pilgrimage site. It burned down in the 1300s, and the Dymphnakerk that stands today was begun in 1349. Over the centuries, people with mental afflictions have journeyed to Geel to pray to Dymphna for help. Since the 1300s, there has been a gasthuis/hospice for pilgrims, once run by nuns, now a public psychiatric hospital that manages a unique program. So many people came to the town that the hospital was over-flowing. Townspeople agreed to host pilgrims and Geel has been running a program of family living for the mentally ill for centuries. After an evaluation at the public hospital, people are paired with families and live in a home setting as guests or boarders. They participate in family and community life. And they thrive. Host families receive a stipend and training. In 1862, a visiting doctor was amazed at “the extraordinary phenomenon presented at Geel of 400 insane persons moving freely about in the midst of a population which tolerates them without fear and without emotion.” Thanks perhaps to Saint Dymphna, the Geel model works.

Our breakfast is based on a dessert popular in northern France and Belgium. The dinner is a soup that is Irish through and through.

Apple Flamusse: 223 calories… 15 g fat… 4 g fiber… 17.5 g protein… 68.5 g carbs… 171.5 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. PB This fine French dessert doubles as a splendid breakfast. And since the recipe serves 4 [four], it will serve the family.

++ 2 two-oz eggs ++++ 3 Tbsp sugar ++++ 40 g white whole wheat flour ++++ 200 ml milk ++++ 2¼ cup sliced apples ++++ 4 tsp butter ++++ 1 oz egg white ++++ per serving: 1 chicken sausage [33 calories each] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

>>>>Peel and slice apples. Saute in a smear of butter + 2 Tbsp water until softened. Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Distribute the apples over the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the berries. Bake at 375 F. for 15 minutes. Take from oven and decorate with egg white whipped with sugar to soft peaks. Return to oven until meringue is lightly browned. Serve with sausage and a hot beveage for a delicious start to your day.

Irish Leek & Potato Soup: 218 calories… 10 g fat… 3 g fiber… 7 g protein… 28 g carbs… 49 g Calcium… PB GF Irish Pub Cooking is the source of this green soup, not to be confused with French Vichysoise. HINT: serves 7-9. There are calories left over for a bit of whole-grain bread with the soup, or some fruit to round out the meal. Your choice.

4 Tbsp butter ++++++ 1 onion, chopped ++++++++++ 3 large leeks, trimmed ++++1.5 points russet potatoes	Chop onions. Clean, slice, and dry leeks. Peel and dice potatoes. Melt butter in soup pot. Saute these 5-10 minutes, stirring often.
3½ cups chicken or vegetable stock	Add stock to pan and bring to a simmer. Cover, simmer ~15 mins, until all is tender.
3/4-1 cup frozen peas	Add peas to pot just long enough to defrost them.
	Working in 2 batches, process soup until your desired consistency. It can be smooth, or chunky.
salt and fresh cracked black pepper	Season to taste.
>sour cream thinned with milk to be drizzle-able >snipped chives	Serve piping hot with a drizzle of sour cream and a sprinkle of chives.

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

1 two-oz egg = US large	1.5 two-oz eggs
curry powder + crushed tomatoes	bell pepper + blueberries
reduced-fat ricotta cheese	crushed tomatoes
artichoke hearts + applesauce	pepperoni + part-skim mozzarella
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

tomatoes + zucchini + mushrooms	raw chicken breast half
olive oil + Parmesan cheese	basil leaves + tomatoes
whole wheat pasta shells	garlic + mozzarella cheese
artichoke hearts + edible flowers	pesto + asparagus or broccoli
Sparkling water	Sparkling water

Pullman Strike

May 11, 2025May 10, 2025 ~ me ~ Leave a comment

George Pullman thought he had it made. His business of building Pullman Cars and then leasing them to railroad companies had been booming. He was concerned that the workers who built the train cars might be tempted to unionize or strike, so he decided to ‘sequester’ them. In 1880s, Pullman built a company town south of Chicago, Illinois. In a towering lack of originality or an excess of pride, he named it “Pullman”. The community was designed as a model town: its brick row houses had modern amenities such as electricity and indoor plumbing. There were libraries and schools and stores. To work for Pullman, you had to live in his town. To live in his town, you had to agree to abide by a strict moral code. Things went well until the financial panic of 1893. Pullman’s business suffered, so he laid off workers and cut the remaining salaries. But he refused to lower rents, or prices at the company stores. A delegation of workers met with Pullman to present a case for rent abatement, but he dismissed their plea and fired several of them. On May 11, 1894, workers in Pullman went on strike. Their list of grievances was soon overshadowed by labor issues on a national scale. Unhappy workers in Chicago went on strike and held violent rallies. The American Railroad Union declared a sympathetic strike that stopped rail travel from Chicago to the west coast. Annoyed by the stoppage of the US mail, which traveled by train, and alarmed by the uprising of the workers against big businesses, President Grover Cleveland sent soldiers to Chicago and other hot spots to quell the strikes. In all, forty people were killed and $80 million dollars of damage was done before the strikes ended in July. Pullman was widely criticized for his treatment of his employees. After he died in 1897, the town of Pullman was sold off piecemeal, many residents eventually buying their houses. The strike was a seminal moment in labor history in the US, showing labor unions their power and showing that the federal government to could intervene in nation-wide strikes. Today, the town of Pullman is a neighborhood in Chicagoland, and the Pullman Palace Car Company is no longer in business.

Our menu offerings are simple, hearty American foods that could have been served in a Pullman Car or on the kitchen tables of the workers in Pullman, Illinois.

Ham & Cheese Bake: 136 calories… 7 g fat… 4 g fiber… 10 g protein… 9 g carbs… 61 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. GF PB This is the baked version of a ham&cheese omelette. Just as good, only one egg per person.

++ One 2-oz egg ++++ 3 scant Tbsp Jarlsberg cheese, grated ++++ 1/3 oz 3% fat ham [from deli], diced ++++ dried sage, salt, and pepper to taste ++++1 oz applesauce OR 2 oz strawberries, whole or sliced, fresh or frozen ++++ 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] ++

Set toaster oven at 350 F. Grate the cheese and chop the ham. Whisk together the cheese, egg, and seasonings. Spritz some cooking spray into an oven-safe dish or ramekin or custard cup, and pour the egg mixture into it. Bake for 12-18 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Enjoy a good start to the day.

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

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

Heat the oil and 2 Tbsp water in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent, adding more water if needed. Add tomatoes their juice, stock, and salt. Reduce heat and simmer 30 minutes. Cool. Puree soup in food processor or blender. TIP: Pour 2 cups [2/3 of the amount] into freezer containers to cool before freezing.

Prep Sandwich: 1 slice 70-calorie whole-grain bread [Nature’s Own Or Daves Killer Bread] ++++ ½-oz slice Swiss cheese ++++ ½ oz sliced ham, 97% fat free

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

Finish Soup: 1 tsp ricotta or small-curd cottage cheese ++++ 1 tsp plain non-fat yogurt Put the soup in the serving bowl. Stir the cheese and yogurt together and dollop it in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Antoine-Laurent de Lavoisier

May 7, 2025May 7, 2025 ~ me ~ Leave a comment

From scientific phenom to condemned traitor, the life of Antoine Lavoisier sure had its ups and downs. He was born into a wealthy family and followed his father into the law. But during law school, Antoine had spent many hours attending lectures in chemistry, and after passing the bar exam, Lavoisier decided to make his career in science. At that time, science was more a philosophy rather than a field of study based on research and facts. Antoine Lavoisier changed that. He loved experimentation and detailed measurements, and thus he is now regarded as the Father of Modern Chemistry. While in his late 20s, he bought into a financial group that loaned money to the French government, loans that were repaid with tax money. This made Lavoisier very rich, thus he could fund his research. One of the biggest contributors to his success was his research assistant — his wife Marie-Anne Pierrette Paulze. Although only 14 years old at her wedding, Marie was a very bright young woman who threw herself into helping her husband. Since he could not learn English, she did so she could translate scientific papers for him. Her talent as an artist provided engravings for his articles. Marie-Anne took notes during experiments and helped to promote his ideas to the public. Lavoisier studied how oxygen [a word he coined] reacted with other elements [33 of which he named]. Antoine was appointed to the Gunpowder and Saltpeter Board, where he improved the formulation of gunpowder. At first, Lavoisier was a valued member of the French Revolution, helping to establish the metric system. But during the Reign of Terror, he was accused of being one of the elites of the Old Regime. On May 8, 1794, Lavoisier was arrested, tried, found guilty, and guillotined all on the same day.

Our meals are inspired by French cooking. They are plant based and Mediterranean, promoting a health and longevity, which were not granted to Lavoisier. We will mourn Lavoisier’s unjustified demise while we do our best to live a long, healthy life.

Mini-Quiche Breakfast: 144 calories… 7.4 g fat… 1.4 g fiber… 9.6 g protein… 9 g carbs… 189 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF A delightful way to breakfast. So simple, too.

++ 3 mini-quiches ++++ 2 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] ++

Prepare the mini-quiches. While they are baking [or coming to room temperature if baked previously], prep the fruit and optional beverage of choice. There’s a nice start to your day!

To Make 4 mini-quiches:++ 1 two-oz egg ++++ herbs +++ salt +++ pepper ++++ 1 Tbsp + 1 tsp ricotta ++++ 2/3 oz mozzarella ++++ 2/3 oz Jarlsberg ++++ 1 oz broccoli ++++ 1/3 oz onion ++ Spritz 4 of the holes of a mini-muffin pan with non-stick spray. Whisk the eggs with the ricotta, herbs, salt, and pepper. Grate the hard cheeses and mix them gently but thoroughly in a bowl. Steam the broccoli and onion, then chop and stir together to combine. Divide the vegetables among 4 muffin holes. Then portion the hard cheeses on top of the vegetables. Pour the egg mixture over the cheeses. Bake at 400 F. for 15-20 minutes – take out of the oven when they are puffed and golden. Let cool briefly before removing from muffin tin.

Chickpea Ragout with Shrimp: ..163 calories… PLUS calories from the fish you choose… 3 g fat… 5.3 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium… GF PB Prepare the simple ragout, add the seafood of your choice. This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is delicious prepared as a main course with seafood for more protein.

++ 1 cup Chickpea Ragout** ++++ 1 cup zucchini, cubed ++++ plus your choice of seafood: — 4 oz shrimp.. 60 calories —- 4 oz swordfish.. 139 calories —- 4 oz cod.. 92 calories —- 4 oz salmon.. 160 calories —- 4 oz halibut.. 124 calories —- 4 oz smelts.. 110 calories —- 2 oz shad.. 140 calories —- 2 oz haddock.. 90 calories —

Put your portion of prepared Chickpea Ragout in a sauce pan with a few tablespoons of water. TIP: You could add the raw zucchini to the ragout and cook it along with the seafood, or steam it separately. Put raw seafood on top. Cover and cook over medium-low heat for 10 mins or until fish is cooked. All done. All delicious.

**Chickpea Ragout makes 3-4 cups 1 cup = 121 calories… 3 g fat… 5.5 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium.. ++ ½ tsp olive oil +++ ½ cup diced onions +++ ½ cup scallions, chopped +++ 1 Tbsp garlic +++ 2 cups diced tomatoes, fresh or canned and drained +++ 1½ cup chickpeas, drained and rinsed if canned +++ ½ cup chicken stock +++ ½ tsp salt +++ ½ tsp pepper ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, stock, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions. This is from Jacques Pepin’s Fast Food My Way

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

1 two-oz egg = US large	2 two-oz eggs + sugar
3%-fat ham + sage	white whole wheat flour + butter
Jarlsberg cheese	apples + milk + egg white
strawberries	chicken breakfast sausage
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

olive oil + onions + garlic + ricotta cheese	butter + onion + chives
canned tomatoes + sliced ham	3 large leeks + russet potatoes
carrot + thyme + chicken or vegetable stock	chicken or vegetable stock
plain non-fat yogurt + 70-calorie sliced bread	frozen peas + sour cream
Sparkling water	Sparkling water

San Jacinto

April 20, 2025September 6, 2025 ~ me ~ Leave a comment

For a few years now, the State of Texas has been having a row with Mexico. It involves would-be immigrants from Mexico [and other nations] coming over the Texas border to seek citizenship in the US. This is not the first time the two anta-gonists have quarreled, but in the beginning the roles were reversed. Spain was the original colo-nizer of Mexico, since the 1500s, next, for a minute, the French held sway. The Spaniards ruled again in 1815, then Mexico gained independence in 1821. Mexico was a very large country, including all of Central America [except Panama] and parts of the current western United States up through California, Nevada, and Utah. When the United States bought New France [Louisiana Purchase], the US bumped up against Mexico. Eager to colonize its more remote areas, Mexico solicited American settlers. Land Agents were hired to arrange for lots of 300 immigrants from the US to come to settle in the “Texas” area of Mexico. By the late 1820s, the Mexican government began to suspect that there was a plot by the USA to invade/purchase/take over some sovereign Mexican territory. They passed a law forbidding more immigration, and questioning land titles. This lead indeed to a rebellion among the Anglo residents of “Texas”. Throw in a large population of Indigenous tribes who were choosing sides, and things got heated. While Mexico was undergoing some political unrest, the Texians took it upon themselves to write a constitution and form military units for resistance. There were battles and skirmishes, with wins and losses [remember the Alamo?] on both sides. A retreat by the Texians found them in the marshes along the San Jacinto River on April 20, 1836. Mexican reinforcements marched all night and arrived on the 21st, too tired to do anything. That afternoon, the Texians fell upon them yelling “Remember the Alamo!” The battle lasted 18 minutes, then the Mexicans ran away. Six hundred were killed, and as many were taken prisoner. When the leader of Mexico, Antonio López de Santa Anna, was captured the next day, the Texas Revolution was over, and the Republic of Texas was formed.

Our meals celebrate the Tex-Mex cuisine of the region. If only we could unite over food and stop disputation.

Salsa-Chicken ScrOmelette: 150 calories… 8 g fat … 1 g fiber… 17 g protein… 6 g carbs… 62 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The lively taste of salsa adds some lift to these scrambled eggs, while chicken and cheese add protein.

++ 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 low-fat cottage cheese, drained if very liquid ++++ 1.5 Tbsp tomato salsa, drained if very liquid ++++ ½ oz chicken, cooked and diced ++++ dash of cumin and/or pinch of crushed red pepper if you like it spicier ++++ 1 oz mango OR 2 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] ++

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare optional beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Eggs Pancho Villa: 283 calories… 9 g fat… 6 g fiber… 16 g protein… 30 g carbs… 157 mg Calcium… PB GF From La Cuisine magazine comes another eggs-for-dinner meal. This one is named after the notorious Mexican border-raider of the 1800s. TIP: doubles easily.

++++ ¾ cup white beans, canned, drained, rinsed ++++ ¼ cup chopped onions ++++ 1 clove garlic, chopped or pressed ++++ 1/3 cup crushed tomatoes ++++ 1 two-oz egg ++++ ¼ oz Swiss cheese, grated ++++ ground cumin + chili powder to taste ++++

Cook the onions and garlic in the tomatoes until they are soft. Add some water if the tomatoes get too thick. Stir in the beans and the seasonings. Turn into an oven-proof dish about 4” wide – a small cast-iron skillet works well. Poach the egg and put it on the beans/tomatoes. Top with grated cheese and bake at 400 F. for 3 minutes.

17 Degrees North

April 16, 2025April 14, 2025 ~ me ~ Leave a comment

By now you know how much I enjoy tracing a random line on a map to see where it will take me. On the sphere [well, not exactly a sphere, but close enough] of the Earth, the equator girds the middle like a belt. From any point on that line to the North Pole, one traverses 90 degrees of the arc of the circumference of the Earth. Each degree is a line of Latitude, the ones that run East to West across the map. Since the Equator is the “0” line, the lower Latitude values are found in the tropics and sub-tropics. Such a one is Latitude 17 North. If you were to go to your globe or a world map, you would find that Lat.17N goes through Mali, Mauritania, Senegal, Cape Verde, Guadeloupe, Honduras, Belize, Guatemala, Mexico, Philippines, Vietnam, Laos, Thailand, Burma, India, Yemen, Eritrea, Sudan, Chad, and Niger. That’s quite a world tour! These nations have developed their unique cuisines over centuries of living in warm, humid climates. Local ingredients plus foods brought in by colonizers have turned into meals that are recognized around the globe for their flavor. Whether is is Mandi in Yemen or Chicken Adobo in the Philippines, one can eat well on 17N. From 1954 to 1976, the 17th parallel was the dividing line between North Vietnam and South Vietnam, holding great signi-ficance during the Vietnam War. A lot of lives were lost fighting over a line drawn on a map.

Our meals are from only two of the 20 countries on the 17th North parallel: India and Thailand. It would take us a while to eat our way through all those nations!

Kedgeree: 142 calories… 6 g fat… 1.6 g fiber… 12 g protein… 13.6 g carbs… 69 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PG GF Smoked haddock and asparagus from the British Isles + curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast.

++ ¾ oz smoked haddock ++++ ¼ cup cooked brown rice ++++ 1½ tsp 10% cream ++++ ¼ tsp curry powder ++++ ¼ tsp nutmeg ++++ 1 two-oz hard-cooked egg ++++ 1 oz asparagus ++++ 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 the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled dish at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the optional smoothie and enjoy a cuppa with your Indian/English breakfast.

Pork Pad Thai: 265 calories… 7 g fat… 4.5 g fiber… 20 g protein… 28 g carbs… 94.4 mg Calcium… GF This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements. HINT: Makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.

++ 1 oz Asian noodles [I used buckwheat soba noodles] ++++ ½ tsp oil ++++ 2-3 Tbsp water ++++ ½ cup onion, chopped ++++ 2 cloves garlic, chopped ++++ 2 cups sliced cabbage ++++ 1 cup mung bean sprouts or chopped celery ++++ 2 oz scallions [about 3], slice in 1” pieces ++++ 3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square ++++ 6 oz sugar snap peas, cut in half cross-wise ++++ one 2-oz egg ++++ 2 Tbsp Thai fish sauce ++++ pinch hot pepper flakes ++++ 1 tsp sugar ++

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Cook the noodles according to package directions, drain, rinse, and set aside. If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in. If using cooked pork, add it with the noodles to the wok and stir over the heat to combine. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

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

1 two-oz egg = US large	1.5 two-oz eggs
tomato salsa + 2% cottage cheese	frozen spinach + mustard
crushed red pepper + cumin	Bechamel Sauce, no cheese
cooked chicken + strawberries	nutmeg + pear
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

1 two-oz egg + Swiss cheese	ground lamb
cumin + canned garbanzo beans	Gruyere cheese
garlic + crushed tomatoes	cooked brown rice
chili powder + onion	Mediterranean vegetables
Sparkling water	Sparkling water

Hail

April 13, 2025April 10, 2025 ~ me ~ Leave a comment

When you think of ice falling from the sky, you picture winter sleet or snow. Hail — balls of ice from the clouds — are a summertime pheno-menon. It occurs when warm, humid air rises into the Troposphere to form clouds. If those clouds become tall enough, so much that the temperature at the top of the cloud is mark-edly cooler than at the bottom of the cloud, then a convective flow begins. Air within the cloud rises and sinks due to the temperature differences. In the cooler temperatures at the top of the cloud, water precipitates out as ice crystals, and begins to fall through the cloud. But the air currents kick the rain back to the top, where it refreezes and falls again. Each time the ice goes back to the top, another layer of ice is added to it, until the iceball is so heavy that the convective winds cannot lift it, and the ice falls to earth. That is hail. Hail can cause a lot of damage. Even small hail can damage fruit and vegetable crops, and larger hailstones can dent cars or break windows. On April 14, 1986, hail in Bangladesh reached the size of 1.02 kg/2.2 pounds [the heaviest ever recorded], and killed 92 people. On April 14, 1999, a hail storm in the Sydney, Australia area was the costliest storm ever in that country. 20,000 houses and 70,000 cars were damaged, costing $1,700 million AUD — equivalent to $3,542,959,397.31 Australian dollars today. Don’t look up.

Our meal suggestions are round, like hail stones. The sliders are about the size and shape of the record-setting hail of 1986.

Rounds, with Egg: 175 calories… 8 g fat… 2 g fiber… 12 g protein… 20 g carbs… 38 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Simple to prepare, easy to eat. Having a few pan muffins tucked into the freezer makes life easier. This breakfast will keep you rolling along through your morning: there is lots of protein and every element is ROUND.

++ 1 two-ounce egg: crack an egg into a small dish ++++ 1 slice Canadian bacon [aka: ‘back bacon’] ++++ 1 pan muffin** ++++ 1 oz apple, cut down the cheek of the apple to make a round slice ++++ 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] ++

Thaw or prepare the pan muffin. Warm the bacon and the muffin in a non-stick pan spritzed with non-stick spray. Then cook the egg by putting a 2.5” round cookie cutter on the surface of the same pan. Spray inside of round mold and surface of pan with cooking spray. When pan is hot, pour a little of the egg into the mold and let it set, to plug any gaps where egg might leak. Pour in remaining egg and cook until mostly set. Use a table knife to run afound inner edge of mold to release egg. Turn egg over, to cook the top. Plated in moments, but be sure to eat it mindfully.

**PAN MUFFIN each: 71 calories… 2.5 g fat… 1 g fiber… 2 g protein… 11 g carbs… 8.5 mg Calcium… These are a dandy little bread to add to a breakfast plate. You will see them in Roman Breakfast and in Cottage Breakfast with egg

1 c dry Bob’s Red Mill 10-grain hot cereal …………… 1¼ cup buttermilk/soured milk	Combine cereal and milk in a small bowl. Let sit 10 minutes.
1/3 cup butter @ room temperature …………. 1/3 cup sugar …………… 1 two-ounce egg	Cream butter and sugar, then mix in egg.
1 cup unbleached flour ………….. 1 tsp salt ………………1 tsp baking powder……..1 tsp baking soda	Add dry ingredients and cereal/milk mixture. Stir until just combined.
2 Tbsp batter for each pan muffin	Portion batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

Cajun Catfish Sliders: 286 calories… 7.6 g fat… 3.5 g fiber… 27.6 g protein… 28 g carbs… 132 mg Calcium PB Nothing could be simpler on a busy day, than to pan-fry some catfish for dinner. HINT: this preparation serves two [2].

++ 9 oz catfish filet ++++ 2 Tbsp Cajun seasoning ++++ 3 slider buns [90 calories each] ++++ Side salad OR ¾ cup coleslaw** ++++ optional: 2 oz tomato, in 3 slices ++

Cut catfish fillet[s] into 3 equal pieces. Dredge the pieces in Cajun seasoning. Heat a non-stick pan to medium, spray with cooking spray or olive oil. Cook the fish until done on both sides. Open each slider bun, put slice of tomato on each bun, then top with one portion of fish. Serve coleslaw on the fish or on the side. Cut one slider in half, serve one and one half sliders on each plate.

**Coleslaw: Makes ¾ cup PB GF ½ cup = 41 calories… 2.4 g fat… 3 g fiber… 1 g protein… 5.5 g carbs… 38 mg Calcium… ++ 1 cup chopped cabbage ++++ ½ oz carrot grated [makes ¼ cup] ++++ 1½ tsp ‘Mayo Dressing’ made with olive oil -OR- 1½ tsp plain yogurt ++++ 1½ tsp cider vinegar ++++ pinch celery seed ++

Mazu

April 6, 2025April 3, 2025 ~ me ~ Leave a comment

Q: What deity is nicknamed “Queen of Heaven”? A: Mazu, 媽祖, Goddess of the Sea. Q: After whom is Macau named? A: Mazu, Goddess of the Sea. Q: Which deity is attended by two demons? A: Mazu, Goddess of the Sea. Q: Which Chinese goddess is neither Taoist nor Buddhist? A: Mazu, Goddess of the Sea. Who is Mazu? She was born in 960 CE, on Meizhou Island, in China’s Fujian province. Her name was Lin. From infancy she was known as the Silent Maiden. The whole town saw her as someone special. It seemed that she could predict the weather better than anyone. As a young woman, her projected spirit saved her fisherman father and brothers from a ship wreck — even though she was sitting at home, weaving. After she died [or ascended to heaven] at age 26, people called upon Mazu for relief from floods and drought; for safe ocean travel; for a successful catch of fish — and her reputation as a compassionate helper grew. She was declared a deity by the Chinese government in the 1200s, and throughout coastal China, temples to Mazu were built. Her cult really took off in Taiwan in the 17th century. Worship of Mazu unified the diverse people of the island and she became the principal deity of the Taiwanese. Every year a Festival is held in Taiwan on her birthday, with processions and pilgrimages attracting tens of thousands of people to honor Mazu, Goddess of the Sea.

To celebrate Mazu’s March birthday, one eats seafood [naturally!], especially oysters, as well as fresh fruits and vegetables. Both breakfast and dinner contain these elements deliciously.

Mazu’s Breakfast: 165 calories…1.5 g fat… 5.3 g fiber… 9.5 g protein… 40 g carbs.. 36.5 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 The Sea Goddess Mazu is honored by eating seafood, fruits, and vegetables. We score that trifecta in this lovely breakfast, adapted from a recipe in Stefan’s Gourmet Blog. HINT: The oyster cake recipe makes seven [7] cakes. Freeze what you don’t eat for today.

++ Oyster Cake** ++++ 3.5 oz mango with skin ++++ 1.5 oz kiwi fruit/Chinese Gooseberry] ++

7 **Oyster Cakes	7 custard cups
7 oysters, fresh or canned	Fresh oysters: Lay flat in saucepan with ½” water. Cover pan. Heat on med-high until water reaches 131F/55C. Turn off heat, let sit 5 mins. Put oysters in a bowl.
	Open oysters over bowl to catch liquid. Take from shells, rinse if sandy. Cut into quarters, set aside.
Oyster liquid + enough water to bring volume to 150-200 ml/1 to ¾ c	Strain oyster liquid through a paper towel. Add water
37 g/½ c shredded cabbage	Shred cabbage leaves.
20 g/ 2 Tbsp shredded carrot ++++ 6 g/ 2 Tbsp sliced scallions	Mix cabbage with carrot and scallions.
150 g/1 c white whole wheat flour ++++ oyster-liquid/ water ++++ mixed vegetables	Sift flour into a bowl, add oyster-flavored water, whisking to break up lumps. It should be like thick pancake batter. Fold in vegetables.
Salt to taste	Add salt.
Oysters, cut in quarters +++++ vegetable batter	In a small bowl/custard cup, combine ¼ c batter + 4 oyster bits. Repeat, until all oysters and batter are used.
2 Tbsp ketchup ++++ 1 Tbsp oyster sauce ++++ 1 Tbsp soy sauce	Combine these ingredients, and stir well. If too thin, reduce liquid over medium heat. = Dipping Sauce for 7 cakes.
vegetable Oil	Heat a griddle or cast iron pan, coat with a thin layer of oil.
	Scrape contents of each cup onto cooking surface one at a time. Cook over med-high until browned on both sides.

Taiwanese-Style Seafood Pancakes: each pancake = 298 calories… 11 g fat …1.6 g fiber… 20 g protein… 21.5 g carbs… 141 mg Calcium… PB The recipe is taken from Wok On by Ching He Huang HINT: This is enough for two [2] dinner pancakes. Invite a fellow Faster or cut recipe in half. Note to purists: the original recipe does not call for wheat flour, let alone whole wheat flour. But I am into nutrition and insist that there be some fiber and complex carbs in my food, hence the heretical addition.

+++2 Tbsp of hoisin sauce ++++ 2 Tbsp of oyster sauce ++++ 2 Tbsp red sriracha	Combine the ingredients for a sweet-hot sauce. = 6 Tbsp: 1½ Tbsp = 20 calories.. 0.3 g fat.. 0.2 g fiber.. 0.3 g protein.. 4.5 g carbs.. 5.5 mg Calcium…
1/3c/ 20g potato flour or flakes ++++ ¼c/ 30g white whole wheat flour ++++ 2 Tbsp/ 14g cornstarch ++++ 180ml/ 6oz/180g cold water	Mix dry ingredients with water and stir to combine. Let sit to wet the ingredients, then stir again, adding more water if batter is too stiff. Batter should have the consistancy of milk so it will flow well in the pan. Divide batter into 2 equal portions.
++ 2 spring onions ++++ ½ tsp crushed red pepper	Cut scallions into a fine dice. Add with crushed pepper to the portions of batter above. Stir.
75g/ 2oz mixed seafood: mussels/shrimp/fish/squid	Cut seafood into pieces less than ½” in size. Divide seafood into 2 equal portions
++ 2 eggs ++++ 50g/ 2oz pak choi	Beat eggs to break them up. Slice pak choi thinly across the leaves. Divide eggs and greens equally between 2 bowls.
++ ½ tsp light sesame oil ++++ one portion of seafood mixture	Heat a flat-bottomed wok or heavy saute pan over medium heat. Add oil, swirl it around, then spray pan with cooking oil. Add mixed seafood and fry for a few seconds.
++ one portion of batter ++++ one portion egg-greens mixture	Add the flour batter, and tip pan to distribute. Immediately add the egg-greens. Cook 60 secs, flip and cook on the other side. Put on a plate.
½ tsp light sesame oil ++++ 1 portion of seafood mixture ++++ 1 portion of batter +++ 1 portion egg-greens mixture	Make the second ‘pancake’ in the same way, using the remaining ingredients.
1½ Tbsp hot sauce per serving	To serve, drizzle with the sweet hot sauce.

Pony Express

April 2, 2025April 2, 2025 ~ me ~ Leave a comment

In 1860, if you were a teen-aged orphan boy who weighed less than 125 pounds, your prospects might have been bleak. On April 5 of that year, a job opportunity opened — riding for the Pony Express between St. Joseph, Missouri to San Francisco, California. Half a million people had moved to California after the start of the Gold Rush in 1848, and they keenly felt that they were out of touch with the rest of the country. At that time, mail was delivered by stage coach, but it was often delayed by weeks. A senator from California pushed for a swifter alternative, and so William Evans, William Waddell, and Alexander Majors took on the job of figuring it out. Though all of them worked in freight hauling, they knew that the task required more agility. Majors established 200 stop-over stations along the 1,966 mile route, one third of them including sleeping rooms, store rooms, and extra horses. Eighty young men were recruited, and then they signed a pledge never to drink or swear on the job. They had to be orphans because of the dangerous nature of the work. The riders had to be light-weight so that their small horses could run faster to their desti-nation. The job involved riding night and day, across trackless wilderness, then handing off the bag of mail to the next guy. Although the service was highly successful, it ran for only one year. Once the telegraph lines were completed across the continent, it was the end of an era for the famous, short-lived, much romanticized Pony Express.

Pony Express riders had to stop to change horses. At the stables along the route, they would surely have eaten pork ‘n’ beans, so we will have that with eggs at breakfast. Since they rode through Indian country, the cooks might have picked up a recipe or two from the Indigenous People, such as our dinner made from local ingredients.

Pork ‘n’ Beans ScrOmelette: 146 calories… 8 g fat… 1 g fiber… 12 g protein… 7 g carbs… 50 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.

++ 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 baked beans, straight from the can ++++ ¼ oz pork tenderloin, raw or cooked [left-over from a previous dinner] ++++ ½ tsp Worcestershire sauce ++++ ¼ tsp HP sauce ++++ 1.5 oz strawberries, thawed or fresh ++++ 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] ++

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds. If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

3 Sisters Stew: vegetarian version: 211 calories… 3 g fat… 9 g fiber… 8 g protein… 41.4 g carbs… 71 mg Calcium… meat version: 280 calories… 5 g fat… 11 g fiber… 20 g protein… 41.4 g carbs… 81 mg Calcium… PB GF The author of this recipe, Alex Aguilera, based it on a classic Chilean dish. But First Nations people all over North, Central, and South America would recognize the ingredients, which they called ‘the 3 Sisters’. Turkey was a common food of early Americans and can be added if you wish. HINT: this recipe makes 4.5 cups of stew. One serving = 1 cup.

¾#/12 oz butternut squash ++++ 2 cups corn kernels ++++ water	Peel, seed squash and cut as 1” cubes. Put vegetables in pan with water to cover. Cover, simmer until squash is just tender, ~10 mins.
9 oz kidney beans, canned	Drain and rinse beans, add to pot, cook until hot.
	Put 1½ cups stew in a food processor or blender, along with some of the liquid. Puree, then return to pot to keep warm.
½ Tbsp canola oil ++++ ½ c onion ++++ ½ red bell pepper ++++ ½ green bell pepper	Coarsley chop onion and peppers. Heat oil in a large skillet. Add onion and bell peppers, and cook over moderate heat, stirring sometimes, until softened, 8 mins.
½ tsp cumin, seeds or ground ++++ ½ tsp oregano ++++ ½ tsp crushed red pepper +++ salt & pepper	Add seasonings to vegetables in the skillet. Cook, stirring, ~4 mins until fragrant. Stir into corn-squash-beans, and season with salt and pepper. Adjust seasonings to your preference.Serve 1 cup per person, freezing the remainder.
Optional per serving: 1½ oz turkey dark meat	If turkey is raw, add it to the previous step.If turkey is cooked, add it at end and heat stew to warm meat.

John Constable

March 30, 2025March 23, 2025 ~ me ~ Leave a comment

These days, the art of John Constable is beloved in his native land — his 1821 The Hay Wain, at left, was voted most popular painting in the UK. But in his own day, not so much. Constable was born in Suffolk in 1776, and hardly ever strayed from there. His father was prosperous, trading in coal and milling grain. Although his father wanted John to take over his business, the young man had other ideas. In his youth, he was taught to paint by a local amateur or two and became enamored with the process. When he was 23, his father paid for his training at the Royal Academy Schools. Three years later, Constable’s father granted permission for his son to be a painter. As an artist, Constable was a bit of a rebel. The art public wanted to see heroic scenes from history — he gave them scenes of country life. Most artists worked in a studio — he painted outside, en plein aire. Nevertheless, Constable’s work was acceptable enough to be exhibited at the Academy every year until his death. His happy marriage to Maria Bicknell produced seven children, but ended after 12 years with Maria’s death. The artist traveled a bit — to the Lake District, and around southern England, yet his art went farther afield. Three of his landscapes were exhibited by the French Salon in 1824, earning a Gold Medal and great acclaim. His work inspired French artists like Millet and Delacroix to paint from nature. Most of Constable’s paintings were commissioned and sold in France. The curious thing about his ‘paint from nature’ art is that he painted not what he saw but what he remembered. These were scenes of childhood rambles through the Stour Valley. It is a landscape inhabited and built upon by humans — mills, cottages, locks — but it does not show the heavy industry that was actually encroaching on that country-side during the time. His work was nostalgia for how the landscape used to be: a bucolic, simpler England that is depicted today on chocolate boxes and biscuit tins. No doubt that is why Constable’s art is so popular today.

Our breakfast is based on a poem by John Keats, a contemporary of Constable and a fellow Romantic. The dinner is French-inspired, to honor the nation that truly appreciated Constable’s work during his lifetime. He died on March 31, 1837, in the heyday of the Industrial Revolution.

Porphyro’s Picnic: 252 calories… 6 g fat… 6 g fiber… 6.5 g protein… 53 g carbs… 128 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. —PB GF– This is based on the foods described by Keats in his romantic poem The Eve of St Agnes. The meal is rather sweet [key to a teenage girl’s heart!] despite its low calorie count. Due to the sweetness, it needs some other taste to cut it: black coffee? Full of fiber, this meal is sure to kick-start your tally of fruits/vegetables for the day.

++ 2 Tbsp lowfat Vanilla yogurt +++ 2 Tbsp almond meal ++++ 2 oz apple, diced ++++ 2 oz melon, cubed ++++ ¼ cup pitted plums [I used canned plums in light syrup, drained and rinsed], use fresh if in season ++++ 2 tsp cider syrup [or use 2 tsp syrup from the plums] +++ ¼ tsp ground cinnamon, or omit the syrup ++++ ¼ oz Deglet Noor date, cut in 4 pieces. ++++ Optional: coffee or tea ONLY if it is nearly black

Stir the yogurt and almond meal together and spoon onto the center of the plate. Chop the apple, cube the melon, and arrange them around the almond cream, along with the plums. Place pieces of date at random. Combine the cider syrup with the cinnamon and drizzle it over the apple and melon. All set to eat and you still have 48 calories left over for a beverage. Not responsible for what happens if you eat this by moonlight on January 20.

Seafood Galettes: 269 calories… 7 g fat… 3 g fiber… 18 g protein… 19 g carbs… 142 mg Calcium… PB This recipe is a terrific idea for a quick meal – IF you have Bechamel sauce and galettes in the freezer. HINT: This recipe makes enough to serve 2 [two] people.

++ 7 oz Ahi tuna fillet OR mixed seafood, cooked and cut in ½” bits ++++ 1 wedge Laughing Cow cheese ++++ 2 buckwheat galettes ++++ 6 Tbsp bechamel sauce without cheese ++++ 2-3 Tbsp fish stock ++++ 1.5 oz cauliflower florets ++++ 1 oz carrot ‘coins’ ++++ 2 oz zucchini slices ++

If your tuna isn’t cooked, poach it gently in fish stock – enough to come half-way up the fillet. Reserve the stock as you will use some of it later. Cut the fish into small chunks. Gently heat and whisk the bechamel with 2 Tbsp fish stock and the cheese until the cheese melts. Add the fish/seafood to the sauce, adding more stock if you wish. Prepare the vegetables and begin to cook them. Warm the galettes, wrapped in tea towel, in the microwave. When the fish and sauce are warm and the vegetables are cooked, plate the vegetables and place the galette on the plate too. Divide the fish and sauce between the two galettes and serve. Delicious!

Saint Rupert

March 26, 2025March 20, 2025 ~ me ~ Leave a comment

Rupert was a Frank who was born around 660 CE somewhere in Gaul. Rupert may have been related to the Merovingian royal line. He chose to make a career in the church, and it turned out pretty well. Working his way up the ranks of the church, he was named Bishop of Worms, with the charge to convert the local non-Christians. At first he was accepted for his piety, but eventually the people turned on him and drove him out of town. His next posting was to convert the Bavarians. Rupert and his acolytes sailed down the Danube River, preaching in every town with great success, and converting the ruler, Duke Theodo II. Rupert had heard of a ruined Roman town in modern Austria, and he asked permission to set up a monastic community there. The Romans had called it Iuvavum. Rupert built the Church and monastery of St. Peter, and a convent where his niece Erendruda became the Prioress. All followed The Rule of Benedict. In an effort to stimulate the local economy, Rupert promoted the salt-mining industry at the site. This was not a new idea — salt had been mined there by the Celts, then a little bit by the Romans, but the mines were unworked for 200 years. Rupert declared that the name of the community should be Saltzburg [‘Salt Fortress’], and so it is still today. The city became wealthy and was a center of Christian power. Rupert died on March 27, c. 715 CE, after saying Easter mass. He is buried at Saint Rupert’s Cathedral. Salzburg holds their St Rupert Festival on August 24.

At the St Rupert Festival, people eat lots of pork schnitzel, so we will have that at dinner. It is traditional to eat salty food in honor of St. Rupert. Our breakfast contains a common Medieval use for salt: storing fish in salt to preserve it.

Medieval Omelette: 194 calories…11 g fat… 0.7 g fiber… 18.5 g protein… 4 g carbs… 86 mg Calcium… NB: Food values shown are for the plated foods only, and do not include the optional beverages. PB GF In Medieval times, fish was an important protein source any day. Add to that the fact that one was obliged to skip the meat on the many church-dictated fast days, fish became a must-have commodity. For those inland or not near water, salted and smoked fish were the answer. Salt cured cod, kippered herring, smoked salmon: these were part of a well-stocked larder. Our breakfast is flavored by fish.

++ 1½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week ++++ 1 oz kippered herring OR 0.75 oz salt cod ++++ 1 Tbsp 2%-fat cottage cheese ++++ 1 clove garlic, minced ++++ 1 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] ++

The night before: put the fish into 1 cup+ water, and soak 30 minutes. Drain, cover with water, and soak overnight. Next morning: Drain fish, blot dry, mince. Whisk the cheese and garlic into the egg, then stir in the fish. Pour into an oil-wiped non-stick pan over medium-high heat, and cook until the bottom is set and the top is cooked to your taste. Fold and plate with the fruit.

Pork Schnitzel: 233 calories… 10 g fat… 3 g fiber… 14.4 g protein… 23 g carbs… 31 mg Calcium… PB If you find breaded pork loin cutlets at the butcher shop, snap them up for this easy, yet low calorie meal. Have the butcher verify that the cutlet is indeed 3 oz in weight.

++ 3 oz breaded pork loin cutlets [each ounce: 62 calories– 3 g Fat– 0.3 g fiber– 4 g Protein– 4.4 g carbs — 6 mg Calcium] ++++ 2 oz beets ++++ 1 oz small roasted red potatoes ++++ ½ oz mushrooms ++

Set the oven for 425F. Slice the potatoes in half and place in an oven-proof pan. Spray liberally with non-stick spray, sprinkle with salt and pepper, and put in the oven. Set timer for 15 minutes. [Check the potatoes for done-ness at 15 minutes. They may need another few minutes – your call.] While the potatoes cook and the beets warm up in a pan, spray a heavy non-stick skillet with non-stick spray. When it is hot, begin to cook the pork schnitzel. Cook for 2-3 minutes on one side, then flip it over and put the mushrooms in the pan as well. Cook both for another 3 minutes. Plate the pork and vegetables. Pour the mushrooms on top of the schnitzel along with any pan juices. Very simple and satisfying.

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

apple +++ melon +++ deglet noor date	1.5 two-oz eggs
plum — canned or fresh	1/4 oz pork loin + 2 Tbsp baked beans
cinnamon +++ almond meal	strawberries
plain low-fat yogurt ++++ optional cider syrup	Worcestershire sauce + HP sauce
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

Ahi tuna or a mixture of fish ++++ fish stock	butternut squash +++ corn kernels ++++ cumin
Laughing Cow cheese ++++ 2 buckwheat galettes	canned kidney beans ++++ canola oil
Bechamel without cheese +++ cauliflower	onion ++++ red + green bell pepper +++ oregano
carrot ++++ zucchini	crushed red pepper +++ optional: turkey
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."

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Saint Dymphna

Pullman Strike

Antoine-Laurent de Lavoisier

San Jacinto

17 Degrees North

Hail

Mazu

Pony Express

John Constable

Saint Rupert

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