Religions: Shugen-dō

June 25, 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

Do great mountains leave you with a sense of awe? You are not alone. In 7th century Japan, as recently-arrived Buddhism was mixing with the indigenous Shinto beliefs, there rose a synthesis of their ideas, further combined with Taoism. One origin story tells of Prince Hachiko (542–641 CE) who took refuge near Mount Dewa after his father was assassinated. Hachiko would often retreat high into the mountains where he learned herb lore and communed with nature. This experience gave him insight into the local peoples’ view that the mountains were the sacred dwelling place of dieties. After Hachiko spent 100 days of isolation in the mountains, he returned to the village to end a plague that had afflicted the people. His spirituality attracted pilgrims and disciples. Thus evolved the arduous training system for would-be practitioners, including climbing sheer cliffs, immersion in freezing water, and adopting a life of extreme asceticism — by “suffering on behalf of others” they take the pain and struggles of ordinary people on themselves. Only after years of training can one be a full-fledged ‘Yamabushi’ [meaning: one who lays himself down in the mountains]. Magical powers were ascribed to the Yamabushi, and the religion spread across Japan’s mountains. Shrines were built on mountain-tops — there are no temples — and 88 sacred sites were established for pilgrims to visit. The religion was banned in 1872, as Japan tried to modernize itself. When freedom of religion was established after, WW2, interest in Shugendo revived. Today, there are full-time Yamabushi, and part-timers — people from all walks of life who go to the mountains for spiritual purity and to get in touch with nature for a 3-day experience. They wear white, symbolizing the death of their old life, and are decked with traditional tokens of the sect. A trip to the Dewa Sanzan has become a way to honor the ancient ways and to escape from the pace of modern life. And the Yamabushi lead them.

There are many religions who’s adherents hew to a vegan diet. The Old Testament tells of Daniel and his simple, plant-based diet. Our breakfast is based on that. Mountains are often made of granite rock. Our dinner is a version of ‘Stone Soup’ from the children’s story, using granite rock. Since the practicers of Shugen-do do not eat cooked vegetables, one could take all the elements of the soup and serve them raw. It all fits.

Daniel’s Breakfast: if your beverage is water: 278 calories… 7.6 g fat… 7 g fiber… 7 g protein… 45.5 g carbs… 23 mg Calcium… if saving room for mocha cafe au lait: 218 calories… 7.5 g fat… 6 g fiber… 6 g protein… 34.5 g carbs… 12 mg Calcium… NB: The food values are for the meal and fruit only and do not include the optional coffee. PB Daniel would have approved of this plant-based meal, suitable for a breakfast or lunch. Remembering that Daniel would drink only water with his meals, not coffee or tea, you could add more fruit to nudge the calories closer to 300.

if your beverage is water: ++ ¼ c hummus +++ 1 oz whole-grain unleavened lavash bread ++++ 3 oz melon ++++ 3 oz grapes +++++ if saving room for mocha cafe au lait: ++ ¼ c hummus ++++ 1 oz whole-grain unleavened lavash bread ++++ 3 oz melon ++++ 2 oz grapes ++

Plate to please and have a rightous day.

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

Be sure to plate with a stone in the center of the bowl, as seen here.

++ ½ pound granite or basalt stones, in large pieces – well scrubbed ++++ 2 quarts water ++++ ++++ 4 oz carrots, sliced ++++ 4 oz cabbage, sliced ++++ 4 oz parsnips, cubed ++++ 4 oz green beans, cut to 1” ++++ 4 oz red potato, diced ++++ 4 oz spinach, chopped ++++ 8 oz canned white beans ++++ lots of herbs ++ salt ++ pepper ++++ Optional: 1 oz slice of artisinal rye bread adds 100 calories ++

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

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

1 two-oz egg = US large	1.5 two-oz eggs
uncured capicola ham	Jarlsberg cheese
oregano	ham [11% or 3% fat]
apple	applesauce or apples
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

onion + olive oil + parsley	canned black beans + cilantro
red seedless grapes + chives	ground beef or bison + 2-oz egg
Parmesan cheese + fennel seed	tomato + coleslaw
dinner sausage + rice vinegar	90-calorie whole wheat slider bun
Sparkling water	Sparkling water

Saint Audrey

June 22, 2025June 21, 2025 ~ me ~ Leave a comment

“I’d never shop at that store — their merchandise is so tawdry.” What a shame to have your reputation go from saintly to tacky! Such was the fate of Etheldreda, aka: Æthelthryth; aka: Audrey. She was born in 636 in East Anglia, daughter of King Anna. In that curious post-Roman/pre-Viking era, Etheldreda’s family were staunch Christians. As a female pawn in regional politics, she was married at age 16 to an older chieftain. Because of her ardent faith, Etheldreda had sworn off sex, even in marriage — an idea that was popular then and mostly well-accepted. After becoming a widow, she was married off again, this time to the King of Northumbria. Now a queen, Æthelthryth remained chaste with her much younger husband. He was fine with that for about 10 years, and then demanded his conjugal rights. With the intercession of the Bishop, she was released from her marriage vows. Since she owned land in the “Isle of Ely“, Æthelthryth went there and founded a monastery, with a house for men and a house for women where she became the Abbess. For seven years, she lead her flock until she contracted the plague and died on June 23, 679, with an enormous tumor on her neck. [Æthelthryth joked it was pay-back for having worn fancy necklaces in her youth.] When she was reburied 17 years later, Etheldreda’s body was found to be intact, without any decay [incorrupt] which was proof that she was a saint. Her grave became a pilgrimage site, and the Cathedral of Ely was built where the monastery had stood. From the 1500s, an annual fair was held in June in her honor. By then, she was known as Saint Audrey, and merchants sold necklaces of jewelry and of lace to remember Audrey’s joke about her tumor. Over the years, the merchandise came to be of low quality — poorly made and gaudy. Saint Audrey’s name had been shortened to ‘T’Audrey, and the lace necklaces were called ‘tawdry lace’. Over time, all shoddy goods acquired the epithet ‘tawdry’, thus adding a new word to the English lexicon.

Our meals for Saint Audrey’s Day are neither tacky nor gaudy nor shoddy. They go down the throat easily. While you partake, think of Æthelthryth’s holy life and not her tawdry legacy.

Mushroom Pate Bake: 151 calories… 10.4 g fat… 1 g fiber… 8.7 g protein… 6.7 g carbs… 71 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Mushrooms and walnuts make an amazing spread. With eggs and a tad of bleu cheese, they yield a spectacular breakfast.

++ 1 two-oz egg ++++ ½ oz mushroom pate** ++++ ¼ oz bleu cheese ++++ ¼ c blueberries ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Whisk the eggs with the pate and bleu cheese. Pour into an oven-proof dish which has been spritzed with non-stick spray. Bake at 350F for 12-15 minutes. Plate with the berries and savor the mushrooms.

**Wild Mushroom Pate: 1 oz = 70 calories.. 7 g fat.. 0.5 g fiber.. 1 g protein.. 1.5 g carbs.. 8 mg Calcium.. From the Inn at Saint Peter’s, this recipe is splendid as a spread on bread and as a flavorful ingredient.

Makes ~1½ cups	Preheat oven to 350 F /175 C
1 cup walnuts	Spread walnuts in a single layer on a cookie sheet. Toast 10 mins, until fragrant and lightly browned.
1/2 cup minced shallots   ++½ cup unsalted butter	In a saute pan, cook shallots in butter over medium heat until translucent.
+++¼# chantrelle mushrooms++++ ¼# meadow mushrooms ++++¼# agaricus or other mushroom +++ 1 Tbsp roasted garlic puree OR 2 cloves garlic ++++++ ¼ cup fresh Italian parsley  ++++1 Tbsp fresh thyme   +++ ½ tsp salt  ++++ ½ tsp white pepper  +++	Chop mushrooms and herbs.Add these to the pan and cook, stirring often, until most of the liquid has evaporated.
Toasted walnuts ++++ 2 Tbsp extra-virgin olive oil	Run nuts and oil in a blender/food processor until mixture forms a thick paste.
	Add cooked mushroom mixture, and process to desired texture.
	Pack into well-oiled mini-Mason jars or ramekins or a bowl. Cover with plastic wrap, and refrigerate a few hours or overnight or freeze.

Spinach Mac & Cheese: 301 calories… 4.3 g fat… 6.5 g fiber… 24.7 g protein… 40.5 g carbs… 300.7 mg Calcium… PG The recipe is from EatingWell, always a good source of healthy meals.

Sv Six……… 6×10” glass dish	Preheat oven to 450F. Spray baking dish with PAM
3 T. fresh whole-wheat breadcrumbs ++¼ tsp paprika	Mix these in a small bowl.
10 oz frozen spinach, thawed	Put in a fine-mesh strainer, press out excess moisture.
1½ cups non-fat milk	Heat in a large heavy saucepan on med-high heat until steaming.
¼ c non-fat milk ++++3 T. white whole wheat flour	Whisk to a smooth paste. whisk into milk until sauce thickens, 2-3 mins.
2 c. Extra-sharp Cheddar/Low-Fat +++++ ¼ c roasted green chiles	Shred cheeses. Take milk off heat and stir in these until cheese melts.
1 c. 2%-fat cottage cheese +++++⅛ tsp nutmeg ++++++ ¼ tsp salt ++++fresh-ground pepper	Stir in these.
7 oz whole-wheat elbow macaroni	Cook pasta 4 mins, until not quite tender. Drain, add to cheese sauce.
Pasta-cheese sauce+++++squeezed spinach ++++++breadcrumbs	Spread ½ pasta mixture in baking dish. Put spinach on top. Top with pasta, sprinkle with breadcrumbs.
	Bake 25-30 mins. until bubbly, golden,
2 oz green beans per serving	Serve with green beans

St. Leodegar

October 1, 2023September 30, 2023 ~ me ~ Leave a comment

Leodegar or Liévain was born around 615 to a noble family in Sarcing, Burgundy [now Reulle-Vergy]. He lived with his parents and brother Guérin [Warin] de Vergy for only the first few years of his life — Leodegar was destined for the Church, while Guérin was to inherit the family’s lands and titles. Little Leodegar was educated in Paris, in the court of Clotaire II, Frankish king of one portion of not-yet-France. The young man went for further study at Poitiers, and rapidly rose through the hierarchy of the church. As Bishop of Autun, Leodegar rebuilt churches and reformed the clergy. Meanwhile, Guérin married and fathered children. [One of those children is my direct ancestor] Both brothers always supported the king, but then another faction entered the game: Ebroin, Mayor of the Palace [Chief of Staff] of a rival Frankish king. Ebroin was violent and vicious as he played the ‘game of thrones’: killing rivals, spreading rumors, deposing rulers to gain his ends. When Ebroin became too dangerous, Leodegar opposed him, earning the eternal wrath of the Mayor. A new leader, Childéric II, united the various regions, and was crowned King of Frankia by Leodegar. Childeric wanted the death of Ebroin, but Leodegar sued for mercy. Even Childeric proved capricious, imprisoning both Leodegar and Ebroin, but they escaped. After much back and forth, Guérin and Leodegar went into battle against Ebroin — and lost. Guérin was stoned to death in 674, near the Chateau de Vergy. Leodegar was the victim of Ebroin’s cruelty for several weeks before being beheaded on October 2, 679. The would-be king-maker was assassinated by his many enemies in 681, but that wasn’t the end of the rivalry. Ebroin lived on in infamy due to the book Life of Leodegar the Burgundian, commissioned by the Bishop of Poitiers three years later. Ebroin was condemned as an ‘enemy of God’ for all his actions. By comparison, Leodegar was canonized by the church as Saint-Léger.

Our meals today are from France and might have been typical of a plant-heavy, close-to-the-land diet of the 7th century.

Garbure Bake: 134 calories 6.5 g fat 1.5 g fiber 9.5 g protein 7.5 g carbs 53 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF ‘Garbure’ is a favorite casserole of Southwestern France. Now you can enjoy it at breakfast.

1 two-oz egg ½ oz cabbage, thinly-sliced ½ oz leeks, thinly-sliced ¼ oz small white beans [I used garbanzos, but I sliced them in half] 1/3 oz pork, shredded or thinly-sliced ½ tsp duck fat or bacon fat 1¾ oz strawberries/blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait[65 calories]

Prepare the cabbage and leek, and put in one bowl. In another, put the beans and pork. Heat a saute pan and add the fat with a few Tablespoons of water. Saute the cabbage/leek until they are limp, adding more water if needed. Then stir in the pork and beans and cook until warm. Put the cooked mixture into a baking dish which has been spritzed with non-stick spray. Whisk the egg with salt and pepper to taste and pour into the dish. Bake at 350 F for 15+ minutes. Portion the fruit and plate the bake. Welcome to Gascony.

Mediterranean Vegetables with Brown Rice: 281 calories 7 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium PB GF Here are those wonderful mediterranean vegetables again, served with brown rice for more fiber and complex carbs.

2 cups eggplant, peeled & cubed -OR- 1½ cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1½ tsp oregano ½ cup canned chickpeas, rinsed and drained per serving: 1 oz mozzerella, shredded ¼ cup brown rice or whole-grain couscous, cooked

Prepare all the veg, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the rice/couscous. Top with cheese and tuck into it!

Rudolf Steiner

March 29, 2023March 25, 2023 ~ me ~ Leave a comment

Rudolf Steiner was a complicated and complex polymath. His parents were former servants of a noble family in Lower Austria. Leaving service, their son was born in what is now Croatia where his father was a telegrapher for the railroad. As the family moved for work opportunities, young Rudolf was partly educated at village schools, partly at home. In 1879, Steiner began studies at the Vienna Institute of Technology where he took courses in many sciences, while auditing classes in philosophy and literature. Upon graduation, Rudolf became an editor of the Goethe archive. By 1894, he had published four books of philosophy and had earned a PhD in philosophy. During that time, Steiner began to develop his ideas of anthroposophy, and he lectured widely on philosophy. His work with the Anthroposophical Society lead to the establishment of a cultural and theatrical center in Dornach, Switzerland, where he then lived with his second wife. The Goetheanum was designed by Steiner, wearing his ‘architect‘ hat. [when it burned down, he designed another model which still stands] There, he began his School of Spiritual Science. In the field of education, Steiner is best known for his Waldorf Schools, begun at the Waldorf-Astoria cigarette factory in Stuttgart, Germany in 1919, when the factory owner invited Steiner to speak. The Waldorf philosophy of education is employed today in 1000 schools in many countries. Although the world at that time was heading toward increasing use of technology, Steiner was afraid that chemicals used in agriculture would be the death of farming. After a series of lectured to farmers, the idea of the inter-connectedness of soil, animals, plants, and humans gave rise to biodynamic farming. It is true that many of Steiner’s ideas were based on science. But although he had no medical training, he gave medical advice about the treatment of diseases. He also wrote about the occult and mysticism as part of his ‘spiritual science.’ Steiner’s ideas on evolution and the superiority of the Aryan race caused many in Hitler’s inner circle to praise his ideas. Others in the same group vilified him as a Jew, which he was not. He died on March 30, 1925 in Switzerland.

Our breakfast is as Germanic as Rudolf Steiner himself. “Waldorf School” often makes me think of “Waldorf Salad” — which I dislike. Our dinner is a thoroughly German version of a fruit salad, with nuts and chicken for protein and some savory elements for contrast. Steiner the biodynamicist would approve of these plant-based meals.

Fruited Toast w/ Sausage: 225 calories 11.5 g fat 2.5 g fiber 10.4 g protein 20 g carbs 39 mg Calcium PB GF – if using GF bread Another fine Frühstück [breakfast] from Germany.

1 slice 70-calorie whole-grain bread [we like Dave’s ‘Good Seed’] 2 Tbsp small-curd cottage cheese, reduced fat ¼ c mixed berries or sliced strawberries 1½ oz Bockwurst Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

If fruit is frozen, thaw in a sieve overnight. Slice sausage and braise or bake to cook thoroughly. Toast bread lightly and spread with cheese. Pile the fruit on the bread and plate with the hot sausage.

Honeydew-Chicken Salad: 264 calories 9 g fat 3 g fiber 23 g protein 23 g carbs 102 mg Calcium PB GF The now-gone Manhattan restaurant Luchow’s created this recipe for their Sommer Fest menu of cooler fare. True, I swapped out some original ingredients for those with a lighter impact on the waistline. That said, this is a fine meal. It makes you feel cooler just to look at it. HINT: This serves two [2] people.

5½ oz/1 cup chicken breast meat, cut in ½” cubes 2 oz dill pickle, chopped 2 Tbsp slivered almonds 2 oz red seedless grapes, each cut in two 8 ripe olives, halved ½ tsp capers 3 Tbsp plain yogurt + 1 Tbsp whipped cream cheese 2 cups crisp lettuce, roughly cut 1¼ cup honeyew melon, cut in ½” cubes

TIP: For the chicken, I cut 5.5 oz breast meat into cubes and poached them in a little water until cooked. Place the chicken, pickle, nuts, grapes, olives, and capers in a bowl and stir to combine. Whisk the yogurt and cream cheese together and pour over the ingredients in the bowl. Gently add and mix in the lettuce. Arrange two small Romaine lettuce leaves on the plate and mound the salad atop them. Surround the salad with the honeydew. Lovely.

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

1 two-oz egg + 1 egg white = 3 oz egg	1.5 two-oz eggs
white whole wheat flour	parsley + prepared horseradish
milk + butter + high gluten flour	beets — fresh cooked or pickled
raspberries + icing sugar	unsweetened apple sauce with cinnamon
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

tilapia or perch + egg white	salad greens + fresh parsley
70-calorie whole-grain bread	celery + walnut halves + apple
soy sauce + sherry + scallion	hard-boiled egg + cooked lamb
walnuts + carrots + 3%-fat ham from deli	Horseradish dressing:
Sparkling water	Sparkling water

100 Degrees

March 15, 2023March 8, 2023 ~ me ~ Leave a comment

There are several ways to think of “100 degrees”: 100 W, 100 F, 100 E, 100 C. 100 W refers to the line of longitude that is 100 degrees West of the Prime Meridian in Europe. That line neatly bisects Canada, the United States, and Mexico. In the USA, it marks the region where the prairie grasses of the Great Plains end and the High Plains of the mountainous West begin, as delineated by John Wesley Powell in 1878. Degrees are also a measure of temperature. Temperatures of 100 degrees Fahrenheit can be found at Death Valley, California, as well as locations in Libya, Sudan, Tunisia, Iran, Israel, and the storied city of Timbuktu in Mali. But these are peaks, not constant conditions. Living at 100F for prolonged periods of time is potentially fatal. As temperatures rise around the globe, more locations will experience periodic temperatures over 100F, with deadly results. According to NASA, the mean high temperature of Earth is currently at 59°C. 100 E refers to the line of longitude that is 100 degrees East of the Prime Meridian in Europe. It cuts through six Asian nations on its way from the North Pole to Antarctica. At the temperature of 100 degrees Celsius, water boils at sea level. [equivalent of 212F] That was the criterion for the establishment of the temperatures in the Celsius scale. At the other end, at the temperature of 0C, water freezes. [equivalent of 32F] The sensibleness of those numbers is what makes the Celsius Scale favored by scientists around the world. Only certain extremophiles can survive at 100C on Earth. The planet Mars, farther from the Sun and with a very thin atmosphere, has a mean temperature of -65°C. In contrast, the planet Venus, enswathed in greenhouse gasses, has a mean temperature of 464°C.

The longitude line 100 E goes through South-East Asia. Our breakfast derives from popular ingredients of that region. The longitude line 100 W goes through the Heartland of the United States where corn is grown and made into delicious soup.

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

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

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

Chicken Corn Soup: 159 calories 4 g fat 2 g fiber 12 g protein 20 g carbs 21.6 mg Calcium PB GF — if using GF bread. This is how they prepare it in South-Central Pennsylvania – homey and flavorful. HINT: makes 4.5 cups. 1 serving = 1 cup.

2 ears of corn 1 ½ c potato, cubed 3 c chicken broth, homemade ½ onion 4 sprigs thyme ½ cup chicken meat, diced per serving: ½ hard-cooked egg, diced + parsley opional: 1 slice [1 oz] sourdough bread [add 100 calories]

Pour the chicken broth into a sauce pan, adding the onion and thyme. Simmer, uncovered, 20 minutes or until it cooks down to 2½ cups. Let stand off heat. Put the corn in a skillet with water half-way up the sides of the ears. Cover with a lid and steam for 5 minutes. Remove the corn and add the potato cubes to the water. Cook the potato for 10 minutes or until tender. Remove the potato from the water and save the cooking water. Chop the chicken and put it in the hot chicken stock to cook off the heat. Cut the kernals off the corn cobs and measure 1½ cups. Remove the thyme sprigs and the onion from the stock, and chop the onion. Put the corn and potato into the stock, along with the chopped onion and any thyme leaves you can remove from the boiled sprigs. Add ½ cup of the corn/potato water to the soup. Gently heat the soup until the chicken is cooked. Add salt + pepper to taste. Top each portion of soup with chopped hard-boiled egg and a bit of parsley. If you wish, serve with a slice of sourdough bread. This is truly the taste of Summer.

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

1 two-oz egg	1 two-oz egg + yellow cornmeal
kippered herring	non-fat milk + butter + sugar
reduced fat ricotta	scrapple + white whole wheat flour
dry mustard powder + apple	baking powder + maple syrup
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

skim milk + onion + whole cloves + spinach	5 felafel patties + hard-cooked egg + dried dill
white whole wheat flour + butter + shrimp	olive oil + lemon juice + cider vinegar
haddock + smoked haddock + bay leaf	baby spinach + red cabbage + red onion
purchased puff pastry sheet + parsley	pickled beets + plain yogurt + celery seed
Sparkling water	Sparkling water

Comparing Plans: The Daniel Diet

March 8, 2023March 7, 2023 ~ me ~ Leave a comment

King Nebuchadnezzar decided to raise up a team of advisors, so he sent his agents out to find the best-looking boys to live at the palace in Babylon. [This sounds like a story of very bad intent, but it turns out much better, so read on.] Since the Israelites had been conquered by the Assyrians and were living in Babylon, four of the boys were Jewish: Daniel, Shadrach, Meshach, and Abednego. The entire cohort of lads were to be raised as wards of the king, and orders were given to feed them with the best delicacies [we can guess pork, wine, and honeyed yeast bread]. Since the foods they were offered were not Kosher, the Israelite boys would not eat them. Daniel told the servants to give them “pulses” [lentils, dried beans, chickpeas], with lots of vegetables, and only water to drink. The King, annoyed as we can guess, wanted to force them to eat his food, but Daniel proposed a test. If he and his friends could eat their food while the other boys ate the richer diet, after 10 days the King would declare which was the healthier way to eat. The King assented, as told in the Book of Daniel, Chapter 1, verses 12–16. “And at the end of ten days, [the four boys’] countenances appeared fairer and fatter in flesh than all the children who ate the portion of the king’s meat.” Daniel and his friends were not trying to lose weight — indeed, they gained weight. They were trying to keep to their own religious food traditions, even under pressure from the King himself. Today, this way of eating is called the Daniel Diet. If this appeals to you, be aware that it should not be a lifestyle but rather a temporary menu, a ‘cleanse’ in the common parlance. Nutritionists realize that when you cut out entire categories of food, you starve your body of valuable nutrients. If Daniel had been offered meats and fish that were Kosher, he would have eaten them. People who undertake this diet are advised to follow it for only 10-21 days and then to re-introduce meat +/or fish, eggs, and dairy. While it is indeed possible to live a vegan lifestyle, great care must be given to ensure that the menu is varied and provides all the nutrients you need. The Season of Lent is a good time to change how you eat, and to make healthier choices. Let’s see how the Daniel Diet and the 5:2 Fast Diet compare:

Is this food allowed on this diet…	Daniel Diet	On Fast Days
Fatty Animal protein: beef, lamb, pork	No	Yes, moderation
Lean Animal protein: chicken, turkey	No	Yes, preferred
Eggs	No	Yes
Beer, wine, cocktails	No	On Slow Days
Grains, starches: farro, barley, unleavened bread	Yes	in moderation
Nuts + seeds	Yes	in moderation
Beans/legumes: peas, kidney beans, lentils, chickpeas	Lots	Yes
Seafood protein	No	Yes
Apples, melons, pears, all other fruits	Yes	Yes
Berries	Yes	Yes
Leafy green vegetables: spinach, chard, kale, lettuce	Yes	Yes
Cheese	No	Some
Vegetable oils: olive, canola	Yes	in moderation
Animal fat: butter, lard	No	in moderation
Root veg: potatoes, beets, sweet potatoes, carrots	Yes	Yes
Above-ground vegetables: tomatoes, peppers	Yes	Yes
food with preservatives or added sugar	No	Not recommended
Protein from plants only	Yes	Plant + animal
Higher fiber	Yes	Yes
Daily Carb intake	uncounted	Keep it low
Complex carbohydrates: whole grains	Yes	Yes
Simple carbs: cookies, pastries, cake, yeasted bread	No	Not on Fast Day
how long to follow this way of eating	10-21 days only	2 days a week, lifelong
Number of days per week to follow the regimin	Daily for 21 days	2 of 7
Do calories matter?	No	only 600 on Fast Days

Daniel’s Breakfast: if your beverage is water: 278 calories 7.6 g fat 7 g fiber 7 g protein 45.5 g carbs 23 mg Calcium if saving room for mocha cafe au lait: 218 calories 7.5 g fat 6 g fiber 6 g protein 34.5 g carbs 12 mg Calcium PB Daniel would have approved of this plant-based meal, suitable for a breakfast, lunch, or dinner. Remembering that Daniel would drink only water with his meals, not coffee or tea, you could add more fruit to nudge the calories closer to 300.

if your beverage is water: ¼ c hummus** 1 oz whole-grain unleavened bread 3 oz melon 3 oz grapes if saving room for mocha cafe au lait: ¼ c hummus 1 oz whole-grain unleavened bread 3 oz melon 2 oz grapes

Plate to please and have a rightous day.

**HUMMUS: makes 2 cups PB GF Recipe from Mollie Katzen’s Moosewood Cookbook. 1 Tbsp = 27 calories 1.5 g fat 0.6 g fiber 0.5 g protein 3 g carbs 1 mg Calcium ¼ c = 108 calories 6 g fat 2.4 g fiber 2 g protein 12 g carbs 4 mg Calcium

1 can chickpeas, drained + rinsed 4 cloves garlic 1½ tsp salt 4 tsp lemon juice 5 T tahini pepper + cayenne to taste ¼ c chopped scallions/onions

Put everything in the food processor and whizz until smooth. Taste for seasonings. Freezes well. Variation: Add a few slices of cooked beet to obtain an amazing pink color.

Lentil Soup: You can prepare this soup with meat or without. Daniel would prefer it with no ham, nor other meat. vegan = 136 calories 0 g fat 6.6 g fiber 9.6 g protein 25.4 g carbs 48.5 mg Calcium PB GF non-vegan = 170 calories 0.5 g fat 6.6 g fiber 15 g protein 27 g carbs 75 mg Calcium PB GF This is how my mother made Lentil Soup, which always followed a few days after a meal of roast ham. The ham bone would be boiled in 3 quarts water with carrot, celery, and onion. The strained broth would go on to be the basis of the soup. HINT: This recipe makes 12 [twelve] cups of soup. One serving = 1 cup

Vegan Version 12 cups	Non-Vegan Version 12 cups
3 quarts water 1 pound lentils 1 bay leaf 3 sprigs thyme 8 oz tomato sauce 1 cup carrot, chopped 1 cup celery, chopped	3 quarts ham stock 1 pound lentils 1 bay leaf 3 sprigs thyme 8 oz tomato sauce 1 cup carrot, chopped 1 cup celery, chopped
Combine ingredients in a stock pot. Bring to a boil, then turn down to simmer. Cook 45 minutes.	Combine ingredients in a stock pot. Bring to a boil, then turn down to simmer. Cook 45 mins. Add ½ cup diced ham.
Save out what you need for dinner, freeze the remainder.	Save out what you need for dinner, freeze remainder. Before serving, spoon 1 Tbsp dry sherry into each bowl.

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

1 two-oz egg + red onion	1.5 two-oz eggs
garlic + garam masala + turmeric	catsup [no corn syrup] + strawberries
feta cheese + canola oil	Thai red chili paste + soy sauce
red pepper flakes + melon	crab meat + garlic powder
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

carrot + cauliflower florets	chicken breast meat + potato
peas + tomato + cooked fish	2 ears of corn + onion
yellow lentils OR Naan	3 cups chicken stock
Curry sauce + cucumber	thyme sprigs + optional sourdough bread
Sparkling water	Sparkling water

New Beginnings

January 8, 2023January 5, 2023 ~ me ~ Leave a comment

Last week, in a fit of enthusiasm, you made some New Year’s resolutions. Have you kept them so far? Most of us don’t — only 16% of people keep the resolutions that they made. So let’s start over… Was one of your goals to eat healthier meals this year? That is a safe, achievable thing to do. What do you mean by ‘more healthy’: Smaller portions? Lower fat? Less red meat? Fewer calories? All of those will lead to healthy outcomes. Here are some tips to make it work for you. #1– Start small. Rather than changing everything at once, try healthy meals one or two days a week, say: Monday and Thursday. #2– Tell lots of people about your goal. Ask them to check in with you periodically as to how the new plan is going. Better yet, get some of your friends to join you. You can check up on each other, even plan and share those healthy meals together. #3– Keep track of your progress. Remember when you were a kid and you looked forward to earning a star on the calendar for doing all your chores? Make note on the calendar of the days that you stuck to your goal. Having that visual can be an incentive to keep you going. #4– Get back on the horse. If you run off the rails, it isn’t the end of the game. Everyone goofs up once in a while. Get back to the plan instead of beating yourself up and thinking you are a loser. If healthy eating is your goal, I’ll help you by providing recipes twice a week, every week via this blog. Can’t hurt to try, can it? Now is the time.

These meals are delicious and easy to prepare. Plan your meals ahead of time and have the ingredients on hand. Prep ingredients the night before so that everything goes smoothly.

Parmesan-Chive Bake: 138 calories 7 g fat 2 g fiber 9.6 g protein 1 g carbs 112.6 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man.

One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

First set the toaster oven to 350 F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz an oven-proof dish with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the dish. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Greens, Garlic, & Beans: 265 calories 6.6 g fat 12.6 g fiber 9.4 g protein 40 g carbs 95 mg Calcium PB GF Kay Chun, writing in the New York Times, inspired this recipe. It is very good.

2 servings	Heat oven to 350 degrees.
2 tsp olive oil 3 garlic cloves, thinly sliced 1 large oregano sprig	In an oven-safe pot, combine these and heat over med until garlic is fragrant but not browned, ~1 min.
3 oz/4 cups collards- kale-Swiss chard- combo ¼ c water	Coarsely tear leaves, thinly slice stems. Add water to pan with some greens and stems. Add salt and pepper, and stir until wilted.
Kosher salt and black pepper	Add remaining greens and stems in batches, with salt and pepper, stirring until wilted before adding more.
1 cup canned beans, ex: kidney or butter beans	Once all greens have been added, stir in shell beans.
¼ cup water	Add water and bring to a boil. Cover and bake in oven until greens are tender, ~20 minutes. Discard oregano.
1 Tbsp minced shallot ½ tsp lemon juice 1 Tbsp chopped parsley	Add shallot, lemon juice and parsley to the pot, and mix well. Season to taste with salt and pepper.
3 oz cooked whole-wheat pasta 0R ½ c cooked brown rice/barley	Stir into cooked greens.
Pinch of red-pepper flakes 1 Tbsp chopped parsley	Sprinkle with red-pepper flakes and parsley. Serve warm or at room temp

Tomatoes

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

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

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

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

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

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1½ oz strawberries dollop of plain, fat-free yogurt Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

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

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

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

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

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

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

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

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

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

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

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

The Bench on the Back Porch

August 25, 2021August 24, 2021 ~ me ~ Leave a comment

In South-Central Pennsylvania, where my family originated, there is a traditional piece of furniture: a bench on the back porch. The fancier front porch faced the road or street in town. It might have comfortable rocking chairs on which to sit in the evening, watching the world go by and conversing. The more simple back porch was tucked into the ell of the house, facing the garden. Furniture there was more utilitarian and in my experience it included a wooden bench about 6′ long. The bench was painted and had been built by an earlier ancestor who had perhaps built the house. I like to imagine an ancestress, perhaps my great-grandmother Annie Ely Bertholet [1850-1919] or her mother-in-law Hannah Mattis Berthelot [1818-1853], coming out of her hot, dark kitchen in Oley on a summer day, to sit on the bench, with her back to the brick or stone wall of the house. Was she taking a coffee break? No, she would be pitting cherries in July and peaches in August, peeling apples in September. She would be shelling peas or stringing beans or shucking corn in season. Working, yes, but in a pleasant location where she could feel the breeze and enjoy the hummingbirds in the Trumpet Vine. My mother inherited the bench, using it to store cushions for the terrace furniture. And now the bench is mine. It lives inside and serves as a plant stand in the Sun Room during the winter. It is in retirement after many, many decades of service on the back porch.

The summertime ingredients for today’s meals can be shucked, pitted, peeled, and cut while sitting on the Bench.

Corn Scramble: 130 calories 7.6 g fat 1 g fiber 10 g protein 6 g carbs 44 mg Calcium PB GF If you enjoyed corn on the cob for dinner previously, and cut off some of the kernels, then that’s what goes into the eggs. What a fine late summer meal!

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. 2 Tbsp/ ½ oz cooked corn kernels 1 Tbsp chives 1 oz peach Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the corn and snipped chives into a non-stick pan spritzed with cooking spray for long enough to heat them. Whisk the eggs with salt and pepper then pour over the corn and scramble to your liking. Plate with the peach. If possible, enjoy your breakfast on the porch.

Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium ½ cup = 73 calories 1.5 g fat 2.6 g fiber 4 g protein 14 g carbs 43 mg Calcium PB GF [if you use GF pasta] This recipe can be doubled easily, and it is a fine dinner soup for a hot Summer day. Prepare it in the cool of the morning so it can be served in the evening.

1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped	Prepare these ingredients as described, and put into a sauce pan together. Cook over medium heat until onions begin to wilt.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock	Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]	Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste	Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

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

1 two-oz egg + 10%-fat cream	1.5 two-oz eggs
yellow curry powder + cooked brown rice	yellow curry powder
smoked haddock	fresh tomatoes
asparagus + nutmeg	strawberries
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

sole or perch fillets + scallions	olive oil + onion + garlic +canned whole tomatoes
96% fat-free ham, sliced at deli	carrot + thyme + low-salt chicken/vegetable stock
70-calorie whole-grain bread	1 slice 70-calorie whole-grain bread + Swiss cheese
Worcestershire sauce + carrots + beets	97% fat-free ham + ricotta + plain non-fat yogurt
Sparkling water	Sparkling water

Last Gasp

October 21, 2020January 26, 2022 ~ me ~ Leave a comment

It is the end of Summer in the Northern Hemisphere — the last warm breaths of the season still can be felt as the early afternoon sun shines on your back. The days are noticeably shorter, the leaves fall from the trees, and sometimes the heat comes on at night…yet the Last Rose of Summer is blooming. True, the Autumnal Equinox has passed and we are closer to November than to September. This is Summer’s Last Gasp, before the chilly, grey days ahead. As Ned Stark would say, “Winter is coming.” Before Summer ends, let’s mark the season with some foods that are appropriate.

Autumnal Equinox ScrOmelette: 147 calories 8 g fat 1.6 g fiber 10.6 g protein 12 g carbs [9 g Complex] 52 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The mushrooms are for Autumn, the tomatoes are for Summer. This meal is for when the seasons overlap.

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ oz mushrooms, chopped 1½ oz tomatoes, cubed/diced and drained 1 Tbsp scallion, chopped 1 yellow or other small plum OR 2 oz peach OR 3 oz strawberry Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Drain the tomato cubes in a sieve, overnight if possible. Put the vegetables in an oil-sprayed non-stick pan to warm them and to cook them a bit. Whisk the eggs and pour over the vegetables in the pan. Scramble or cook as an omelette. Prepare the beverages and plate the fruit with the eggs. Savor your meal as you contemplate the change of the seasons.

Summer Vegetable Tortillas: 310 calories 9 g fat 8 g fiber 28.6 g protein 49 g carbs 210 mg Calcium PB Eating Well magazine is the source of these fine tortillas which are chock full of the flavors of the Summer garden. HINT: Serves two [2]

1 cup eggplant in ½” dice 1 cup onion in ½ “ dice ½ cup corn salt + pepper	Mix it all in a medium bowl, then put on a baking sheet sprayed with cooking spray. (reserve the bowl) Spray the vegetables with cooking spray. Roast at 450 F for 10 minutes.
1 cup zucchini in ½“ dice 1.5 cloves garlic salt + pepper	Combine in the bowl. Add to the baking sheet and spray again. Roast until vegetables are soft and starting to brown, about 15 minutes.
½ c cooked chicken breast, shredded ½ c enchilada sauce	Put chicken and the vegetables in a saute pan. Stir in enchilada sauce and heat until warm.
4 corn tortillas, warmed ½ c Monterey jack, shredded + chopped cilantro, lime wedges	Put ¼ of the filling on each tortilla. [save a bit for adding to eggs at breakfast] Top with cheese, serve with cilantro/lime.

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

1 two-oz egg	1 two-oz egg
ricotta cheese	70-calorie whole-grain bread
Cheddar or Gruyere cheese	Canadian bacon/back bacon
raspberry or apple or grapes	banana
Optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

smoked haddock + onion	pork tenderloin + sweet red pepper
hard-boiled eggs + bay leaf	Asian sweet chili sauce + cucumber
asparagus + curry powder	carrot + baguette slices + ground garlic
turmeric + cooked rice +milk	pickle brine + sesame oil + ginger
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

Plant-based meals for 5:2 diet

Religions: Shugen-dō

Saint Audrey

St. Leodegar

Rudolf Steiner

100 Degrees

Comparing Plans: The Daniel Diet

New Beginnings

Tomatoes

The Bench on the Back Porch

Last Gasp

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