Saint Rupert

March 26, 2025March 20, 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.

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

Silchester

March 23, 2025November 18, 2025 ~ me ~ Leave a comment

One of the most unexpected parts of walking the English Camino last October, was coming upon a Roman ruin. Now it is true that there is much evidence of the Romans all over England — as I know well from having walked the Hadrian’s Wall Path — but the town of Silchester is unique. When the Romans arrived in the area, shortly after their invasion in 43 CE, there was already a community there. Since the first century BCE, the thriving town of Calleva was at the center of the lands of the Atrebates tribe. The people who settled that town were also immigrants — they came from Northern Gaul/Belgium. The Atrebates made harness and chariot trappings. They also traded commodities from southern England with the Romans across the Channel. The town was laid out in a grid, with a large building at the center which has been interpreted as a meeting hall. Houses were round, with conical roofs of thatch. Enter the Romans, who saw the site at the intersection of land and water routes as a prime location. They built their town/fort in the same spot. What became of the Atrebates? Who knows. The Roman town was surrounded by a great wall, pierced by seven gates. It controlled the trade routes, and became a wealthy community. The Romans named it Calleva Atrebatum. Local tribes-people came and went on business, but there was another attraction: an amphitheater that could seat 3,000-7,000 people. When it was ‘show time’, vendors set up booths and people came from far and wide to see animal fights, equestrian events, and executions. When the Roman Empire melted away, around 550 CE, the town was abandoned. This is odd for a site that had been occupied for so long. Was there a plague? Did trade dry up? Did the wells become unhealthy? Who knows. By 1086, there was a medieval town called Silcestre near-by. The sweet little church of Saint Mary is all that remains from that time. The medieval town was abandoned in 1400, due to the Black Death. The current village of Silchester dates to the 17th century. Around 1900, an excavation uncovered the foundations of Roman buildings. In the late 1900s, the University of Reading began to carry out systematic digs. Since the location was not built upon later, the Roman and Iron Age layers are undisturbed, and much can be learned. All that remains above ground is the Roman Wall and the amphi-theater. Sic transit gloria mundi.

Our meals are from both parts of Silchester’s past: Breakfast represents the Roman occupiers, while the dinner is what the local people would have eaten in the Iron Age. You can prepare the dinner with authentic ingredients [yeah, yeah — no tomato sauce in the Iron Age] or modern pantry staples.

Roman Breakfast: 180 calories… 3.5 g fat… 3.4 g fiber… 13 g protein… 30 g carbs… 35 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB Though a bit unusual, this is a very good plate of breakfast food. It is based on ingredients available to Romans in the 1^st century BCE. The meal is satisfying and flavorful. Try it.

++ 1 Pan Muffin** OR 0.75 oz whole wheat bread ++++ 1.5 oz pear ++++ 1.5 oz cooked chicken ++++ 1 oz radish ++++ 1 oz cucumber ++++ 1 deglet noor date ++++ 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] ++

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

PAN MUFFIN each: 71 calories 2.5 g fat 1 g fiber 2 g protein 11 g carbs 8.5 mg Calcium

1 cup Bob’s Red Mill 10-grain hot cereal mix ++++++ 1¼ cup buttermilk	Combine cereal + milk and let sit while preparing other ingredients.
1/3 cup butter ++++++ 1/3 cup sugar	Cream the butter and sugar
One 2-oz egg	Mix in the egg.
1 cup unbleached flour +++++ 1 tsp salt ++++++ 1 tsp baking powder ++++++ 1 tsp baking soda	Add these ingredients, then the cereal/milk mixture.Stir until just combined.
2 Tbsp batter for each pan muffin	Spoon batter onto a lightly-oiled griddle, cook on both sides.

[use 4 Tbsp batter to make each muffin for Slow Days]

Whole-grain Bowl w/ Sausage: ..255 calories… 7 g fat… 6 g fiber… 9.5 g protein… 40.5 g carbs… 67 mg Calcium… PB Some cooked grains in the ‘fridge inspired this meal. It turned out to be beyond hum-drum left-overs, for it is a very nice meal indeed. HINT: This preparation serves two [2] people. If you wish to prepare it with ancient ingredients only, choose the spelt flakes and farro instead of the orzo and rice; and fava beans in lieu of broccoli.

++ 4 oz/¼ cup cooked quick barley ++++ 1.75 oz cooked spelt flakes OR 4 oz/¼ cup whole wheat orzo ++++ 1.75 oz cooked farro OR 4 oz/¼ cup cooked brown rice ++++ 1 link meat sausage @ 150 calories/link ++++ per serving: 3 Tbsp puttanesca sauce ++++ 1.5 oz canned broadbeans or fava beans OR 3 oz cooked broccoli ++

Combine the cooked grains and warm them slowly. Cook the sausage and slice it. Cook the broccoli. Divide the warm grains between two bowls. Arrange the sausage slices on one side, the vegetable on the other side, and spoon the sauce into the middle. So easy. So filling.

Eggless Breakfasts

March 19, 2025March 15, 2025 ~ me ~ Leave a comment

Here in the US, Avian Flu is tearing through bird popula-tions, wild and domestic. When the disease is detected in a flock of commercial laying hens, all must be destroyed. This has caused the price of eggs to soar into the stratosphere — if you could get them at all! Eggs are a super-food for FASTers, being a low-calorie, low-fat, low-carb source of protein. And they used to be inexpensive. So what to eat for breakfast? There are many eggless breakfasts in the Archive, and here I present three very different ideas from different countries: Switzerland, Mexico, and the UK. People lucky enough to have a back-yard flock might also need some alternatives to eggs at breakfast, since during the winter, the hens lay less frequently. Then, too, it is Lent, a time when traditionally eggs were not supposed to be eaten, as one forgoes luxuries — could that have been made easier by not having eggs being laid in winter months? No matter why you have fewer eggs in the ‘fridge, you can still follow the Fasting Lifestyle at breakfast.

Our Muesli was developed at the famous health spa of Dr. Bircher. The Tostada is a classic. The Bacon Butty is a common food in the UK, at breakfast and as a snack.

Muesli: 268 calories… 9 g fat… 7 g fiber… 7.4 g protein… 43.5 g carbs… 111 mg Calcium… PB GF – if oats are truly GF This is a smaller portion of the original recipe of the Bircher-Benner muesli.

1 serving
2 Tbsp rolled oats ++++ 5 Tbsp whole milk	In a cereal bowl, mix oats and milk, cover, and refrigerate overnight to soften the oats.
5 oz apple, with skin on ++++ 2 tsp lemon juice	Grate the apple and mix with lemon juice, then add to the oat mixture. Stir to combine.
5 raw hazelnuts, or almonds, chopped	Sprinkle with raw chopped nuts and serve.
Herbal tea, no sweetener, no milk	Serve with herbal tea of your choice.

Tostada w/ Avocado: 175 calories… 8.5 g fat… 4 g fiber… 8.5 g protein… 18 g carbs… 100.4 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF For a quick, easy breakfast, this one can’t be beat. Be sure to pair it with a protein-rich dinner.

++ One 65-70 calorie yellow cornmeal tortilla ++++ 1.5 Tbsp guacamole +++ 4 Tbsp chili non carne ++++ ¼ oz Cheddar cheese, grated ++++ Optional: 1 oz pear or apple* ++++ 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] ++++

Briefly warm the tortilla in a heavy skillet without any fat or oil. Warm the chili. Spread the tortilla with guacamole, then top with chili. Add cheese and heat briefly to melt it. Plate with fruit if using. *To serve with the fruit: 16 g calories… 0 g fat… 1 g fiber… 0 g protein… 4.4 g carbs… 2.6 mg Calcium..

Bacon Butty: 193 calories… 4 g fat… 6 g fiber… 5 g protein… 30 g carbs… 62.4 mg Calcium… This is such a widely popular sandwich in England and the Republic of Ireland that there are some 700 varieties. Some call it a ‘sarnie.’ If you add an egg, it becomes a ‘breggy.’ It seems to have originated in Ireland.

++ 1 Arnold whole-wheat Sandwich Thin, top and bottom ++++ 2 slices uncured American bacon, cut in half ++++ 2 oz applesauce ++++ 1 packet ketchup, for authenticity ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Lightly toast the bun while the bacon cooks until crispy. Portion the applesauce, construct the sandwich, and serve with ketchup. ‘Fast Food’ for a Fast Day.

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

1 Pan Muffin OR whole-grain bread	1.5 two-oz eggs
cucumber + pear	salt cod
cooked chicken + radish	garlic ++ lavender
deglet noor date	tomato
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

quick barley ++ brown rice OR spelt flakes	3-oz breaded pork cutlet @ 62 calories/oz
whole wheat orzo OR farro	beets
1 link of 150-calorie sausage ++ puttanesca sauce	small red potatoes
broccoli OR canned fava or broadbeans	mushrooms
Sparkling water	Sparkling water

Patrick Has His Day

March 16, 2025March 13, 2025 ~ me ~ Leave a comment

In honor of my mother-in-law and her Irish mother, our house-hold celebrates the 17th of March with appropriate food. Good Saint Patrick, although he is associated with Ireland, was not a native of the Emerald Isle. Most say he was born in England, but the Bretons say he was from Brittany. Patrick came to Ireland the first time as an adolescent, kidnapped and enslaved as a shepherd. After he escaped, Patrick returned to Ireland a second time as one of many who spread the Gospel of Christianity. It is said that the facts we know about his life could be written on a postage stamp — you remember those, right? — but that the invented and legendary stories about Patrick would fill a bookshelf. He did not drive the snakes out of Ireland. He did preach hope and consolation to the enslaved population, to the extent that the native non-Christians thought that Patrick’s religion was designed for slaves. Whether you wear the Green or not, have a happy Saint Patrick’s Day.

For breakfast, we will have a non-traditional version of the usual US meal for the day: corned beef and cabbage. For dinner, a lamb stew. The lamb stew is in honor of Patrick’s days as a shepherd, but the recipe has a French influence, perhaps like the saint himself. Hold the Soda Bread and green beer for another day

Corned Beef & Cabbage Bake: 143 calories… 6.4 g fat… 4 g fiber… 12 g protein… 9.5 g carbs… 95.6 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Since this flavor combination works well at dinner, we shall have it for breakfast, too. It is delicious!

++ one 2-oz egg ++++ 1 oz corned beef, cooked if raw ++++ ½ cup cabbage, shredded ++++ 1 wedge Laughing Cow cheese OR 1 oz chèvre ++++ ½ cup raspberries ++++ 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] ++

Simmer the cabbage in water to cover, cooking until it is limp. Drain well. While cabbage is still hot, stir the cheese and stir to melt. Dice the beef and stir into the cabbage. Pile into an oil-spritzed oven-proof dish. Whisk the egg, and pour over contents of disk. Bake at 350F for 12-15 minutes. Plate with the fruit.

Lamb Stew with Glazed Vegetables: ..317 calories… 8 g fat… 6 g fiber… 24 g protein… 31 g carbs… 62 mg Calcium.. PB GF The recipe is from Salute to Healthy Cooking , so you know it is good. We have enjoyed this often. If you double the recipe, then you’ll have some to freeze for another meal. Yes, the calorie count is a bit high, but it is worth it. One serving = ¾ cup HINT: This recipe serves two [2].

Lamb Stew for two	Need: saute pan + Dutch oven with lid + non-stick pan
½ # lamb shoulder, boneless and cut in cubes +++cooking spray ++++ salt + pepper	Sear lamb cubes on all sides in a heavy pan spritzed with non-stick spray or oil. Cook meat in batches so pan doesn’t cool. Put cooked meat in a Dutch oven, sprinkle with salt and pepper.
½ cup onions, chopped	Put onions in saute pan and cook with enough water to make them sizzle until transparent.
1 oz dry red wine	Deglaze pan with wine, stirring up brown bits.
	Heat oven to 350 F.
¾ tsp white whole wheat flour ++++ cold water +++++½ Tbsp tomato paste	Sprinkle deglazed pan with flour and stir. Put in Dutch oven. Add enough cold water to go to top of the lamb but not cover it. Stir in tomato paste.
1 tsp thyme ++++ 1 bay leaf	Add herbs. Heat to a simmer over medium heat. Cover casserole and put in oven. Bake 1 hour, making sure stew is not boiling.
¾ c. carrots, cut in 2” batons	Add carrots, cover pan, bake 15 minutes.
½ cup cubed potatoes	Add potatoes, cover pan, bake 45 minutes. Remove bay leaf.
6 pearl onions ++++ 1 c/5 oz turnips, in 2” batons ++++ water ++++ ½ tsp sugar ++++ 1 tsp butter	Put vegetables in a small non-stick pan with sugar and butter. Add enough water to go half-way up the onions. Simmer 10 minutes**, uncovered, shaking pan occasionally.
Salt ++ pepper	Add salt and pepper. Take off heat and cover until vegetables are cooked.
	Plate stew with the glazed vegetables.

** If you were to cook the onions and turnips without the butter and sugar, you would reduce the calories to 297 and the fat to 6.5 g.

Religions: Scientology

March 12, 2025March 11, 2025 ~ me ~ Leave a comment

Lafayette Ronald Hubbard was born in Nebraska on March 13, 1911. His school teacher mother ensured that he was well read, and the boy had a questing mind. The family lived for many years in Montana, and then in Guam during World War I. Lafayette, who later styled himself as “L. Ron” Hubbard, attended several schools without being graduated, and visited many countries. In search of adventure, L. Ron became a glider pilot and a sailor. To earn money to sup-port his wife and child, he began to churn out short stories which appeared in ‘pulp fiction‘ magazines in the 1930s. A near-death experience in 1938, lead Hubbard to be interested in mental clarity. World War II saw him join the US Navy, but his service was ended by a series of maladies. In 1950, Hubbard, disillusioned by medical and psychological professionals, published the result of his own studies of mental health, a method that he called Dianetics. The principle is that once the power of the mind is unleashed [a state he called “Clear“], most diseases — mental and physical — will be eliminated. In 1953, Hubbard established the Church of Scientology in 1954, in California. The faithful have a supreme deity but recognize neither Jesus nor Mohammed nor Buddha as being holy persons. There are many statements in the creed of the Church of Scientology, here are the five at the top of the list:

>>>>>That all men of whatever race, color or creed were created with equal rights.>>>>>That all men have inalienable rights to their own religious practices and their performance. >>>>>That all men have inalienable rights to their own lives. >>>>>That all men have inalienable rights to their sanity. >>>>>That all men have inalienable rights to their own defense.>>>>

There are approximately 30,000 members of the church worldwide, in 167 countries. Like all new ideas, Scientology is not without controversy and dissent. The Quakers and Methodists also faced opposition. Because it is unlike mainstream religions, there are a lot of questions about the church, and its adherents will not give you many answers. Some of the Hollywood stars who belong to the church include john Travolta, Tom Cruise, Catherine Bell, and Elizabeth Moss. Hubbard died in 1986, while living secretly on a ranch in California under the alias “Jack Farnsworth”. Scientology continues.

L. Ron Hubbard traveled widely in his life, and our menus today are from two of the countries he visited: Spain and Japan.

Pan Con Tomate y Jamon: 133 calories… 4.5 g fat… 4.5 g fiber… 9 g protein… 19 g carbs… 40 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF — if using GF bread The Tapas cuisine of Spain offers many tasty treats. One of them is this open-faced sandwich which we will borrow for breakfast.

++ 1 slice 70-calorie whole-grain bread [Dave’s Killer Thin-Sliced Bread is great] 2 cloves garlic, pressed ++++ ½ cup diced tomato ++++ ¼ tsp olive oil salt + pepper ++++ pinch sugar ++++ 1 slice/14 g Serrano ham or Prosciutto ++++ 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] ++

Lightly toast the bread and spread the pressed garlic on it. Dice the tomato and stir into it the oil and seasonings. Depending on the thickness of the dried ham, you might want to chiffonade it to make biting easier. Distribute the tomato mixture over the bread, then top it with the dried ham.

Beef & Asparagus Stirfry: 289 calories… 8.4 g fat… 5 g fiber… 21 g protein… 35.5 g carbs… 69 mg Calcium… – PB GF – The flavors of beef, asparagus, and oyster sauce are a real WOW.

++ 2 oz sirloin, raw, sliced thinly across grain ++++ 2 tsp oyster sauce ++++ 2 tsp soy sauce ++++ 2-3 tsp cornstarch ++++ ¼ c chicken stock ++++ 2 tsp fresh ginger, peeled and grated or minced ++++ 1 clove garlic, sliced ++++ hot pepper flakes ++++ 5 oz asparagus, roll-cut in 2” pieces ++++ 3 oz red pepper, sliced into strips ++++ 1 oz onion, sliced ++++ Optional: ½ oz Japanese buckwheat noodles, broken into 2” pieces ++

Slice meat as described. Combine the oyster sauce, soy sauce, stock, and cornstarch. Add the sliced meat, and set aside. Boil the noodles 4 minutes, drain [saving the cooking water], rinse, and put aside. Cut the vegetables as described and put in a bowl with the garlic, ginger, and pepper flakes [those are the ‘aromatics’]. Heat a wok or cast iron skillet until it is hot. Spray with oil or non-stick spray. Add the vegetables and aromatics all at once and stir-fry 3 minutes. Add the beef with marinade. Stir-fry for 1 minute more or until the beef is mostly cooked and the sauce begins to thicken, then add the cooked noodles. Stir to combine and warm, then plate.

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

1 two-oz egg = US large	Next week, I will present three egg-less breakfasts
cabbage + Laughing Cow cheese
corned beef
ras[berries
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

lamb shoulder meat ++ onions	Next week, I will present three egg-less breakfasts
dry red wine ++ whole wheat flour
carrot ++ tomato paste ++ thyme
bay leaf + potato + turnip + pearl onions
Sparkling water	Sparkling water

Elements: Air

March 9, 2025March 5, 2025 ~ me ~ Leave a comment

A characteristic of humans is that we want to understand how things work and why. The Sicilian/Greek philosopher Empedocles in the fifth century BCE proposed that all things were made of 4 Roots: Earth, Air, Fire, and Water. Plato later called them ‘elements’, believing that the smallest unit of matter was an element. [Later, that smallest unit was called an ‘atom’.] In the fourth century BCE, the Athenian philosopher Aristotle made careful observations of the natural world to try to figure out why things were as they were. He concluded that the natural world was composed of combinations of five basic elements: Earth, Air, Fire, Water, and Ether. The first four made up earthly things — animals, rocks, oceans, clouds, metals, cooking fires — while Ether made up celestial objects: the sun, planets, stars. The Air or Wind Element in ancient Greece was associated with the season of Spring. Its attributes are warmth and moisture, and therefore in medicine it was related to blood — also warm and wet. Greeks had several deities connected with Air: Aeolus, god of the winds and the four winds from the cardinal points. They said that ‘Air’ concerned the lower atmosphere, what we now call the Troposphere. They were right about that: of the four layers of our atmosphere, the air that we breathe and the winds that circulate it around are found within the Troposphere. We know today that what we call ‘air’ is a mixture of 78% nitrogen, 21% oxygen, 0.3%–0.4% water vapor, and 0.04% carbon dioxide. Instead of being made of one Element, Air is made of many. Clean Air is vital to our health and the health of our planet. If we foul our air with chemicals or dust or smoke, we have no substitute. But the air around us also can deliver deadly storms or droughts, or fuel disastrous fires. We cannot control the weather, but we can control the things we do that affect the atmosphere adversely. Take a deep breath and ponder that.

Our meals today are full of air. Whipping egg whites until they stand up in peaks is one of the marvels of culinary processes. Both of our meals employ eggs, so I wouldn’t recommend preparing them for breakfast and dinner on the same day, since one or two eggs per day is considered to be enough. They are delicious, whether at breakfast or at dinner.

Fruit Souffle Omelette: 128 calories… 5 g fat… 2 g fiber… 9 g protein… 9 g carbs… 34 mg Calcium… PB GF From the fruited hills and valleys of Gascony comes this dessert which, with a few tweeks, goes to the breakfast table. HINT: This serves two. The recipe is difficult to cut to serve one, so enjoy it with a friend.

++ 2 egg yolks ++++ 3 egg whites ++++ ¼ c blueberries ++++ ¼ c raspberries ++++ ¼ cup goldenberries [feel free to substitute strawberries or cherries or bluberries] ++++ 2 tsp [5 ml] Armagnac, the brandy of SW France ++++ 1 tsp sugar ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

If the fruit is frozen, put it in a sieve while it thaws to catch extra juices. Heat fruit and sugar in a small saute pan. Add the Armagnac and flame it, tipping the pan to burn off all the alcohol. Remove from heat. Warm the oven to 375F. Find a saute pan that can be used on the cook-top and in the oven as well. Whisk the yolks with a pinch of sugar and a pinch of salt. Using a rotary or electric beater, beat the egg whites until they form soft peaks. Whisk a bit of the whites into the yolks to lighten them, then fold the whites and eggs together. Pour into that saute pan which has been sprayed with non-stick spray. Heat on the cook-top until the bottom sets and starts to brown. Pour the fruit on top and put in the upper third of the oven. Cook until the eggs are set and puffed. Sprinkle with confectioner’s sugar. A fine treat.

Souffle Omelette: ..310 calories… 16.5 g fat… 2.5 g fiber… 20 g protein … 19 g carbs… 222.5 mg Calcium… PB GF SeriousEats provided the basic recipe, which I turned into a meal for two, with two sides. Delicious! HINT: Serves 2 [two] people. The calories are a tad high, but pair it with a 280-calorie breakfast and all will be well.

4 yolks from 2-oz eggs +++++ pinch salt + black pepper	Beat egg yolks along with a generous pinch of salt and some freshly ground black pepper until well mixed.
4 whites from 2-oz eggs	In separate mixing bowl, beat egg whites until firm, glossy peaks form.
	Add half beaten egg whites to yolks and stir well until whites are thoroughly combined and soufflé base has a looser consistency.
½ oz grated Gruyere ++++ 2 Tbsp minced fresh chives	Mix in cheese and chives. Add rest of whites, and gently fold into the soufflé base just until well combined.
Smear butter +++ PAM	Smear butter in pan on medium heat. Scrape mixture into pan and spread into a smooth, even circle. Cover and cook until top is barely set.
½ oz grated Gruyere	Scatter cheese on top, cover pan until cheese starts to melt, ~1 min.
Side Salad ++++ <1 oz sour-dough rye bread	Carefully slide omelette from pan onto a warm serving plate, folding it over itself. Serve now with salad and bread.

Mayor of the Palace

February 26, 2025November 18, 2025 ~ me ~ Leave a comment

The Franks originated in the lower Rhine River valley. From the 400s CE, they began to poke and prod at the Northern borders of the Roman Empire. Some of them moved into the Empire, some became soldiers. As the Romans’ power weakened, the Franks pushed harder, taking over northern Gaul by 500 CE. They were a flexible group, adopting some Roman ways and customs, and converting to the new Christian religion. One Roman custom that suited them was that of assigning one person to be in charge of a large household, especially that of the ruler. In latin, this person was the “major domus” [major domo in later times], to the Franks he was the “mayor of the palace”. We might think of this as the “estate manager”, but he was more than that. During times of children inheriting a throne, the Mayor of the Palace would be tutor, advisor, defender, and regent. And so their power grew — the power behind the throne. Pepin, son of Carloman, became a leading noble in Austrasia. By 613, he had enough clout that he and other nobles withdrew their support from their king, and gave it to a neighboring ruler. Ten years later, Pepin was named Mayor of the Palace at Austrasia under the child king, Dagobert I. He served for 11 years, and then retired. Pepin’s daughter married the son of the Bishop of Metz, starting a noble dynasty. After Dagobert’s death, Pepin returned as Mayor of the Palace in 639, and no doubt people were glad. He was appreciated as a good ruler who wisely negotiated inheritance disputes, kept the clergy honest, and treated people fairly. He died on February 27, 640, and was so venerated that he was called a saint [although not officially]. Pepin’s feast day is February 21. His grandson became Pepin of Herestal, founder of Carolingian line of kings, and ancestor of Charlemagne.

The Franks grew leeks and cabbages. Like all Northerners, they would have smoked fish to preserve it. They enjoyed chicken and wine, which they learned from the Romans. Many meals, such as Spumeum, were borrowed directly from the Empire. Our meals incorporate those elements.

Leek & Smoked Salmon ScrOmelette: 149 calories… 8.6 g fat… 0.7 g fiber… 11 g protein… 7 g carbs… 57 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF This classic flavor combination makes for a superb breakfast.

++ 1½ two-ounce eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week. ++++ ½ oz smoked salmon ++++ ¾ oz leeks, sliced thinly ++++ dill ++++ salt + pepper ++++ 1 oz applesauce or apple OR blueberries ++++ Optional: 1 tsp light sour cream per serving [adds 4 calories] ++++ 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] ++

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with salt + pepper, then pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Spumeum: 285 calories…4 g fat…4.6 g fiber…26 g protein…45.5 g carbs…60.5 mg Calcium PB GF– if using GF bread or omitting A dish that was popular at the court of the Merovingians, this originated with the Romans – as you might guess from the name, which comes from the latin word for ‘foamy’. The idea for this meal, and the suggested ingredients, are from medievalists.net.

Oops! Forgot to put the bread in the bowl!

++ 3 oz ground chicken thigh meat ++++ 1 tsp honey ++++ 2 Tbsp/1 fl oz white wine ++++ 2 Tbsp/1 fl oz egg white ++++ 2 Tbsp white whole wheat flour ++++ 2 oz cabbage, shredded ++++ herb savory ++++ 0.8 oz whole-grain artisan bread ++ optional: Thai fish sauce

Start by putting the cabbage in a little water over low heat to cook. Stir the honey and wine into the meat, along with 1 Tbsp flour. Put a saute pan with salted water on the stove to heat. Whip the egg whites to soft peaks, then fold in 1 Tbsp flour. Fold the whites into the meat mixture, season with salt and herb savory. When the water is simmering, place two oval mounds of the meat ‘mousse’ into the water. Cover and poach until the meat is cooked through. By now the cabbage will be soft, so take it off heat and salt it. Plate the Spumeum, surrounded by cabbage. Dust with more savory. If you wish, add a dash of Thai fish sauce – which is identical to the Roman’s favorite seasoning called garum.

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

1 two-oz egg = US large	whole-grain pita bread + olive oil
apple or strawberries + Parmesan cheese	salad greens or fresh spinach
70-calorie whole grain bread	anchovy + red wine vinegar
1/2 & 1/2 or blend cream	chickpeas + smoked herring
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz salmon	dried tortellini — cheese or spinach
Parmesan cheese	garlic + tomato + lemon juice
cherry tomatoes	Black/Tuscan kale + olive oil
green beans or sugar snap peas	Parmesan cheese + red pepper flakes
Sparkling water	Sparkling water

Charles Le Brun

February 23, 2025February 21, 2025 ~ me ~ Leave a comment

Charles Le Brun was born on February 24, 1619, and greatness ensued. His father, a successful sculpture, put him in art school at an early age and when he was 11, his talent earned him a spot in the studio of Simon Vouet, Painter to the King. At age 15, Charles’ work caught the eye of Cardinal Richelieu who sent him to Rome to study. When Le Brun returned, he received commissions from the most influential men of the time. Le Brun helped to found the French Royal Academy of Painting and Sculpture, and the Academy of France at Rome. In 1662, the French Crown took over the tapestry factory of Gobelins, and Le Brun was installed as Director. Under his leadership, not only tapestries but furniture, upholstery fabric, and decorative items were designed and made for use at the Palace of Versailles. His artistic vision defined the French Baroque through the Louis XIV Style. The king was so impressed by Le Brun that he hailed him a the foremost painter in France. The artist, who preferred large historical paintings that told a story, covered the walls of the palace with classical scenes, but his portraits and altarpieces show his talent as well. When his greatest champion at the court, Jean-Baptiste Colbert, died, Le Brun’s star faded. He became depressed and left the court. He died at the Gobelins factory in 1690. Single-handedly, Le Brun’s work embodied the elegance and grandeur of the French Royal Court. No one could have done it better.

Our breakfast is kingly in its use of pate or foil gras, and the oranges could have come from King Louis’ own orange grove. The dinner is very French, from the waters of the West Coast.

Saint Denis Bake: 121 calories… 3.5 g fat… 1.5 g fiber… 10 g protein… 7.4 g carbs… 46 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF James Beard provided the recipe, the famous church north of Paris provided the name. Sumptious.

++ 1 two-oz egg ++++ 1 Tbsp scallion or leek, chopped ++++ ¼ oz mushroom, chopped ++++ ½ clove garlic, chopped ++++ ¼ oz 3% fat ham, chopped ++++ ¼ oz chicken liver pate ++++ 1 Tbsp parsley, chopped ++++ 1 oz orange slices OR 2 oz strawberries ++++ 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] ++

Put the chopped vegetables and ham into a non-stick pan which has been sprayed with cooking spray or oil. Stir-fry over medium heat until the scallion and garlic are limp and the mushroom liquid has evaporated. Cool a bit, then stir in the liver pate and the parsley. Whisk the egg with the cooked mixture, add salt and pepper, and scrape into an oven-safe dish or ramekin which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and have a royal breakfast.

Mackerel Stuffed with Leeks: 285 calories… 16 g fat… 1.6 g fiber… 22 g protein… 9 g carbs… 46.5 mg Calcium… PB GF This is from Joanne Harris & Fran Warde’s delightful French Market. If you are lucky enough to get fresh mackerel, this one’s for you.

++ Two 2-oz mackerel fillets to total 4 oz per serving ++++ salt & pepper ++++ 2 tsp grainy mustard, like ‘country Dijon’ ++++ oregano ++++ ¾ ounce sliced leeks ++++ coriander ++++ 3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes ++

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice and plate the other vegetables. What a lovely meal!

End of an Empire

February 9, 2025November 18, 2025 ~ me ~ Leave a comment

Hülegü locks the Calif in a cell filled with gold.

For 500 years, the Abbasid Caliphate had been living the good life. Initially, the Persians were followers of Zoroaster, and they were part of many empires – from the Greeks to the Parthians. In 651 CE, Persia came under the influence of Muslim Arabs. Their capital at Bagdad, founded in 762 CE, saw a flowering of intellect, attracting scholars, poets, artists, astronomers, and the top medical minds of the era. There were some periods of instability as various strong men vied for rule, but on the whole the Abbasid Caliphate preside over the Golden Age of Islam. Meanwhile, far to the East, the Mongols were riding rough-shod over the landscape. Literally. Hülegü, grandson of Ghengis Khan, had been assigned to invade the Persian Empire. So he did. In January of 1258, his army besieged Bagdad. There had been an exchange of letters previously, Hülegü threatening to sack the city if they did not surrender [“I will not leave a single person alive in your country, I will turn your city, lands and empire into flames.”], and the Calif al-Musta’sim thinking it was just trash talk. On February 10, the Mongol horde took the city. A few days later, the sacking began. Some estimates say that 2 million citizens were killed, but Hülegü admitted to only 200,000. The Mongols went on to threaten Eastern Europe while Bagdad rebuilt. Today it is the capital of Iran. Time to reread Oyzamandius by Shelley.

Our breakfast is based on favorite Persian flavors. Our dinner would have been favored by the conquering Mongols.

Jeweled Rice: 228 calories… 4.2 g fat… 0.3 g fiber… 6 g protein… 39.3 g carbs… 8 mg Calcium… NB: Food values given are for the main meal only, and do not include the optional beverage. PB GF Ancient Persians adored rice, and nuts grew abundantly on the hillsides. Let’s combine them for breakfast a Persian would love. The glistening honey-coated nuts give this meal its name and its flavor.

++ ½ c cooked brown rice ++++ 1 oz nut-honey mix, such as Buram brand ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Take the rice off the hob or warm it, if pre-cooked. Warm the nut-honey mix, and stir to blend with the rice. Prepare hot beverage of choice and be transported back to Islam’s Golden Age.

Cod for the Khan: 223 calories… 2.4 g fat… 6 g fiber… 24.6 g protein… 28 g carbs… 176 mg Calcium… PB GF This meal is based on ingredients from a Mongol Carp Soup. Instead of boiling, the fish is pan-cooked and it tastes good.

Marinated Cod: ++ 4 oz cod fillet ++++ ¼ tsp brown pepper, ground ++++ ¼ tsp coriander seed, ground ++++ 1½ tsp onion, chopped ++++ 1 Tbsp Chinese wine or sherry ++ >>>> Stir together the spices, onion, and wine in a glass pie plate. Marinate the cod, turning often, for 30-60 minutes.

The Dinner: ++ marinated cod ++++ 1 cup foraged greens: dandelion leaves, chickweed, chives, sheep-sorrel, spinach ++++ ¼ cup onion, chopped ++++ ¼ cup brown rice, cooked ++++ 1 Tbsp chives, chopped ++++ splash of vinegar ++ >>>> Spray a small cast iron pan with cooking spray and add the cod. Cook over medium for 4 minutes, turning to heat both sides. Pour in the marinade, cover, turn down heat and cook for 6-7 minutes, depending on thickness of the fillet. Chop the greens roughly. Put onion in a small pan with ¼ cup water and simmer until transluscent. Add the greens, turn down heat, cover, and simmer to wilt the greens. Heat the cooked rice and stir in chives. Test fish to see if it ‘flakes’ [when a fork is brushed over the side of the fish, the meat comes off in flakes]. Salt to taste and add a splash of vinegar. Plate the fish with the rice and greens, pouring extra pan juices over the fish and rice. Don’t get delusions of ruling the world.

Chopsticks

February 5, 2025February 4, 2025 ~ me ~ Leave a comment

In the early 1970s, Dear Husband and I were dining in a Chinese restaurant. A near-by diner asked, “Did you learn to use chopsticks while serving in Vietnam?” Well, Dear Husband had never been to Vietnam [high Draft Number], so he said “No.” The man kept pressing the question for some reason, which was a touchy one in that time, so we ignored him. In fact, Dear Husband learned to use chop-sticks when dining in New York’s Chinatown. The ability to eat with sticks seems to say something salient about the diner. Chopsticks [ kuàizi, 筷子, in Chinese] are an ancient utensil. They were probably used in China 5000 years ago. There are two origin stories. In one, cooks began to cut meat and vegetables in small pieces. These cooked faster and made table knives unnecessary, so chopsticks were used. In the other, Confucius, a vegetarian, discouraged knives at meals since they were used in violence against humans and animals. Take your pick. From China, the use of chopsticks spread to Japan, Korea, Nepal, and Vietnam. Each country has its own style of chopsticks and its own rules on how to use them. Chopsticks are also used to prepare food, from stirring a soup to moving around a stir-fry. Did you know that using them is good for your memory, and it involves more than 50 muscles? Chopsticks have been made of bamboo, various other woods, jade, and silver. It is fun to learn a new skill and to get in touch with another culture — try it.

Lore: A Chinese superstition has it that if you find an uneven pair of chopsticks at your table, you will miss the next boat, train or plane that you are trying to catch. In Japan, if a husband or father went to war and the family members miss him, they would bring out his chopsticks when they eat. An old Korean superstition has it that the closer to the tip one holds a pair of chopsticks, the longer they will remain unmarried.

Our meals are from Japan and China, so both can be eaten with chopsticks, although the breakfast — being a long roll — would benefit from being cut into smaller pieces. Not sure about your chopstick skills? Watch the tutorial — improve your small motor skills and celebrate Chopsticks Day, 2025.

Jian Bang [Japanese Rolled Eggs]: 149 calories… 8.5 g fat… 1 g fiber… 13 g protein… 6 g carbs… 72.6 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek to make a good thing even better. Yup, guilding the lily.

++ 1½ two-ounce 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 ++++ 2 Tbsp crab meat, frozen or fresh ++++ 2 Tbsp leek, finely sliced ++++ ½ Tbsp soy sauce ++++ ¼ tsp sugar ++++ 1 oz peach OR 1½ 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] ++

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Plate and serve with soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Liver with Oyster Sauce: 272 calories… 12 g fat… 2.5 g fiber… 26 g protein… 12.5 g carbs… 55.3 mg Calcium… GF From our first ‘real’ Chinese cookbook, Classical Chinese Cooking, which taught me to love liver with oyster sauce. HINT: The full recipe serves three [3]. “Serve in a casserole dish to emphasize its deliberate and savory coarseness,” says the cookbook.

serves 3 ¾# beef or pork liver++++ 1 tsp soy sauce++++3 Tbsp oyster sauce ++++1 Tbsp sesame oil ++++ ½ tsp sugar	serves 2 ½# beef or pork liver++++ 1 tsp soy sauce ++++ 1½ Tbsp oyster sauce ++++2 tsp sesame oil ++pinch sugar	Cut liver into large chunks. Combine other ingredients, add liver, marinate 2-3 hours. Drain meat, reserving marinade.
3 oz Snow peas per person	4 oz Snow peas=48 calories –OR– 1 serving Chinese Cabbage	Blanch in boiling water 1½ mins, drain, keep warm. OR Chinese Cabbage* [see below]
1 spring onion, sliced +++++++ 2 slices ginger, chopped ++++ 2 tsp neutral oil	1 scallion, sliced++++++ 2 slice ginger, chopped ++++ 1 tsp oil	Heat oil in wok or heavy skillet, adding a spritz of cooking spray as well. Saute these 1 min.
	Marinated liver	Add liver to pan, saute 1 min.
	marinade +++++++++++++ snow peas OR Chinese Cabbage ++	Add marinade, stir, and cook less than 3 mins, until liver is cooked and sauce is bubbling. Take off heat, top with snow peas OR serve with Chinese Cabbage*.

*CHINESE CABBAGE Each serving = 35 calories … 0.1 g fat… 2 g fiber… 2.7 g protein… 7.5 g carbs… 56 mg Calcium

Serves 2
Non-stick spray +++++ 1 clove garlic, sliced	Spray a heavy pan, cook garlic over medium 30 secs.
½# cabbage, shredded/thinly-sliced ++++2 Tbsp water	Stir in these. Cover and cook 1 min.
1½ tsp soy sauce	Add, cover and cook 1 min.
1½ tsp fish sauce ++++ 2 Tbsp water	Turn up heat, add these. Cook, uncovered, until cabbage is tender and liquids have evaporated

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

1/2 cup cooked brown rice	smelts or other small fish
1 oz nut-honey mix, such as Buram brand	za’atar + deglet noor dates
	Gozleme bread: white whole wheat flour
	+ plain nonfat yogurt
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 oz cod fillet + brown pepper	olive oil + onion + bell pepper
coriander seed + Chinese wine or sherry	spinach + eggplant + tomato + cumin
brown rice + onion	paprika + oregano + 1-2 eggs
dandelion or other wild greens	feta cheese + celery
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

Saint Rupert

Silchester

Eggless Breakfasts

Patrick Has His Day

Religions: Scientology

Elements: Air

Mayor of the Palace

Charles Le Brun

End of an Empire

Chopsticks

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