Girl Scouts

March 11, 2026March 10, 2026 ~ 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.

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

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

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

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

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

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

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

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

1 two-oz egg = US large	1.5 two-oz eggs
dill pickle + 3%-fat ham	applesauce [unsweetened] or pear
roasted pork + Swiss cheese	haggis, purchased or home-made: lamb liver and meat
mayonnaise + mustard + melon	onion + coriander +pepper + rolled oats
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

canned baked beans + onion	yellow cornmeal + 200 g ground turkey
celery + canned stewed tomatoes	canola oil + onions
beef stock or brown stock	carrot + tomatoes
hot sauce + hard-boiled egg	400 g spinach
Sparkling water	Sparkling water

Crabs

March 8, 2026February 26, 2026 ~ me ~ Leave a comment

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

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

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

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

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

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

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

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

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

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

Joel Poinsett

March 1, 2026February 28, 2026 ~ me ~ Leave a comment

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

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

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

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

Enchiladas Suizas: 293 calories.. 10 g fat… 11 g fiber… 31.6 g protein… 43.4 g carbs… 261.7 mg Calcium… PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. NB: Avoid assembling too far in advance, lest it turn to mush.

++ 2 six-inch corn tortillas [50 calories each] ++++ 2 oz [½ cup] shredded cooked chicken breast ++++ ½ cup enchilada sauce** ++++ ¼ cup grated Cheddar or Monterey jack + dollop of plain, fat-free yogurt ++++ 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot ++

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Stir the yogurt into the chicken. Distribute the chicken between the tortillas, then roll them up, and put each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

**ENCHILADA SAUCE 1 cup = 75 calories

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


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

Bobby Peel & His Men

February 4, 2026February 3, 2026 ~ me ~ Leave a comment

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

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

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

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

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

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

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

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

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

Cycles

February 1, 2026January 31, 2026 ~ me ~ Leave a comment

Britannica defines a ‘cycle’ as: “a set of events or actions that happen again and again in the same order : a repeating series of events or actions”. We are surrounded by cycles — days are a cycle of light and dark; years are a cycle of seasons; the sun has a cycle of solar flares every 12 years; ocean tides run on a predictable cycle. Every January 1st, we turn the page on the calendar and think that a new year has begun. Because the calendar is flat and linear, we cannot see that the year is part of an ongoing cycle that is acted out in the solar system. As the Earth revolves around the sun, the angle at which sunlight strikes the Earth changes. This is what gives us seasons. In March, Winter yields to Spring. Spring becomes Summer in late June. In September, Summer becomes Autumn, and in late December, Winter resumes. Between those celestial events, called Quarter Days, come Cross-Quarter Days which mark the mid-point of each season. February 2 is noted by many as Groundhog Day, but the real significance of the date is that it is the half-way point of Winter. From that day on, the days become noticeably longer, and the sun is higher in the sky. Only six more weeks of Winter — no matter what the silly groundhog says.

In the Basque Region of France and Spain, they would say that they are half-way through Negu, their word for Winter, as they await Udaberri, Spring. In our house, we have a special pizza on the Vernal Equinox — a food-friendly way to mark the major points of the cycle of the year. Basque food at breakfast, pizza for dinner.

Basquaise Bake: 179 calories… 8.4 g fat… 3.4 g fiber… 8 g protein… 16 g carbs… 51.5 mg Calcium… NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF Basquaise sauce goes well with fish and with chicken – why not blend it with eggs? Why not indeed!

++ 1 two-oz egg ++++ 1/3 c Basquaise sauce** ++++ dash Piment d’Esplette ++++ 1 black plum, 3 oz ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Whisk the egg, stir in the Basquaise sauce and Piment. Pour into an oil-sprayed ramekin or other oven-safe dish. Sprinkle with salt. Bake 350F until cooked through, about 12-15 minutes. Plate with the plum. Yum.

**Basquiase Sauce 2.5 cups
1 Tbsp olive oil	Heat the oil in a large sauce pan
½ cup onion—- 1 clove garlic —- optional: 1 oz Bayonne ham/Serrano ham/pancetta —-1.5 c./6.5 oz red bell pepper —-1.5 c./6.5 oz green bell pepper— 2 c. tomatoes, seeded	Chop onions. Crush and chop garlic. Dice peppers and tomatoes. If using, dice the meat. Add these ingredients and cook over medium-low heat until peppers are tender, 8-10 minutes.
¼ cup red wine—- 2.5 g ‘esplette’ pepper or ground cayenne —-1 tsp fresh thyme —- ¼ tsp salt	Add to the panSimmer 10 minutes more

Vernal Equinox Pizza: 283 calories… 15.3 g fat … 23.5 g fiber… 16 g protein… 63 g carbs… 335.6 mg Calcium… PB This pizza is a fitting way to welcome Spring. HINT: This recipe serves two [2]. One serving = 1.5 pizzas.

++ 3 whole-grain 70-calorie each wraps ++++ 3 Tbsp crushed tomatoes ++++ 2 oz mozzarella, grated ++++ ¾ oz proscuitto ++++ 3 Tbsp red onion, chopped ++++ side salad with all additions: tomato, carrot, beets, cucumbers, pecans ++

Place the wraps on a large baking sheet and preheat oven to 400F. Smear crushed tomato on each wrap. Slice proscuitto finely and chop the onions. Distribute the cheese, meat, and onions among the wraps. Bake until cheese melts. Meanwhile, prepare salad, and plate.

Cookbooks: Mrs Beeton

January 28, 2026January 27, 2026 ~ me ~ Leave a comment

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

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

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

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

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

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

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

Earthquakes

January 25, 2026January 22, 2026 ~ me ~ Leave a comment

Ever since there have been humans, we have been fearful of and confused by earthquakes. The Chinese thought that the world was balanced on the back of a turtle. When the turtle moved, the earth shook. The Romans called the ground they walked on ‘terra firma‘ or ‘solid ground’, and they thought that earthquakes were caused by the anger of the gods. But the ground is anything but solid. The earth’s crust, which is from two to 20 miles thick in places, is broken into many pieces called Tectonic Plates. The largest pieces are either Oceanic or Continental Plates, their names explaining where they are found. Despite their thickness, the plates are floating on molten rock below them in the Asthenosphere. As that molten rock flows, it pulls the plates, moving them toward each other, away from each other, or sliding past each other — as seen in the illustration above. When the plates move, earthquakes happen: small ones when plates diverge, much stronger ones when plates converge or slide past. The strength of an earthquake can be measured on the Richter Scale or on the Modified Mercalli Intensity Scale [MMI]. It seems odd when some similar events occur on similar dates in history. One such coincidence had to do with plate motion. On January 26, 1531, Lisboa, Portugal was rocked by a massive earthquake, a number IX on the MMI. Hundreds died, many more were injured, up to 1500 buildings were destroyed, and ships in the harbor were damaged by a tsunami. The cause given for the disaster? The wrath of God. In 1700, on the same day, people in the First Nations villages along Vancouver Island, British Columbia were just going to sleep when the largest earthquake in North America struck. The quake most likely had an MMI of X, based on the destruction of entire villages due to the shaking, the landslides, and the 50-foot tsunami. The tsunami traveled across the Pacific to Japan, where there was more structure damage and loss of life. Earthquakes are fascinating geological events. Where they happened once, they can reoccur. Given modern population densities, strong earthquakes in those same areas today would cause enormous damage.

Our menus today honor the regions struck by those major quakes on January 26th. In the 1700s, the Russians dominated the Pacific North-West of North America, as they exploited fur-bearing animals along the coast. For them, blini at breakfast. The Lisbon earthquake had its epicenter in the estuary of the Targus River, thus a Portuguese fish recipe seems appropriate.

Buckwheat Blini Breakfast: 213 calories… 5 g fat… 3 g fiber… 9 g protein… 31 g carbs… 67.6 mg Calcium… NB: The food values shown are for the plated items only, not for the optional beverages. Blini are associated with Russia and caviar. Here they appear in more common company at breakfast. Sour Cherry Syrup is just the thing to top them, though cherry jelly thinned with water would be good too.

++2 buckwheat blini** ++++ 1 oz ham ++++ 1 Tbsp/ ½ fl oz Sour Cherry Syrup ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

If previously-made, warm the blini and roll them. Warm and roll the ham, too. Plate them all and lash with the syrup. A simple and tasty meal.

BUCKWHEAT BLINI: one batch yields 16 six-inch pancakes, ~1 oz each each = 72 calories —- 2 g fat —- 1.6 g fiber —- 2 g protein —- 10 g carbs —- 30 mg Calcium — ++1¼ c skim milk ++++ ½ c all-purpose flour ++++ ½ c white whole wheat flour ++++ ½ c buckwheat flour ++++ ¾ tsp dry yeast ++++ 1 tsp salt ++++ 2 two-oz eggs ++++ 2 Tbsp butter ++++ 3-4 Tbsp water ++

Heat milk until warm to the touch. Whisk together flours, yeast, and salt. Melt butter and let cool a bit. Mix with the warm milk, then whisk in the eggs. Combine wet and dry ingredients until no lumps remain. Let rest 90 minutes on the counter or 12 hrs in a cool place. After the resting, stir the batter and heat a well-seasoned or non-stick skillet. Spritz with non-stick spray, then wipe with a bit of paper towel. To make 6” diameter blini, I used a 3 Tbsp scoop. The batter is thicker than crepe-batter, but thinner than most pancake-batter. It begins to cook as soon as it hits the pan, so tip/rotate the pan with one hand as you add batter with the other. Then use a scraper to nudge the batter over to the edges. Cook on one side, as holes form on the top. Then turn and cook on the other side. TIP: they freeze well

Portugese Fish & Chips: 260 calories… 6 g fat… 5 g fiber… 24 g protein… 28 g carbs… 60 mg Calcium… PB GF – if using GF flour From our favorite dinner place in Souris, PEI, 21 Breakwater, comes this house specialty from the chef’s native cuisine. The batter is so light that it lets the lime-infused fish shine through. The recipe takes little time to accomplish. I have described it in detail so you can be successful.

++ 3 oz tilapia or hake ++++ 1 fl. oz lime juice or lemon juice ++++ 1 egg white + 1 egg yolk ++++ 2 Tbsp white whole wheat flour ++++ 3 oz sweet potato, peeled ++++ ½ tsp canola oil ++++ ½ tsp granulated garlic++++ ¼ tsp paprika ++++ black pepper ++++ 2 oz asparagus ++

Marinate the fish in the lime juice with a pinch of salt and pepper for up to 30 minutes. Set the oven to 425 F. Peel the sweet potato and cut lengthwise into ¼” slices. Cut each slice into ¼” sticks. Put the oil in the non-stick pan that you will use to cook the fish. Add the potato sticks to the pan and toss about to coat with oil. Combine the granulated garlic, paprika, and pepper, and sprinkle on the potato sticks. Toss to distribute the seasonings. Line a baking sheet with aluminum foil with the dull side up. Spray liberally with non-stick spray. HINT: You could do this 1-2 hours in advance. Distribute the potatoes on the pan so they do not touch. Put in oven for 10-12 minutes. Meanwhile, put the asparagus on to cook. Take the fish from the marinade and pat dry with paper towels. Dredge lightly with flour. Whip the egg white into soft peaks. Fold in the egg yolk and remaining flour from dredging the fish. Heat the non-stick pan and spray with non-stick spray. Remove the fries from the oven and turn them over. Return to oven for 10 minutes more. Dip the fish in the egg batter so that it is coated on all sides. Cook the fish on one side over medium heat for 6 minutes, then on the other side for 6 minutes or until fork tender. When fries are done, turn off oven, open the door, and leave the fries in there for up to 5 more minutes. Plate all that good food and live it up, Portuguese style.

Scoville & His Units

January 21, 2026January 20, 2026 ~ me ~ Leave a comment

Do you like it hot? We are talking about spicy foods today. I’m one of those people who will have a sneezing/coughing fit if there is too much black pepper in my food. Other people want food so spicy that they break out in a sweat. The spiciness of food is measured in Scoville Units, and today we will celebrate their deviser. Wilbur Lincoln Scoville was born on January 22, 1865. At age 14, he worked in a pharmacy, then went on to earn a Graduate of Pharmacy (PhG) degree from the Massachusetts College of Pharmacy. Three years later, Wilbur was on the faculty of his alma mater, where he wrote a seminal reference book, The Art of Compounding. After 15 years of teaching, Scoville was hired by Parke-Davis Pharmaceuticals. At that time, capsaicin — the toxin in chili peppers that causes them to taste ‘hot’ — was used in a cream to alleviate arthritis and muscle pain. Scoville wanted to standardize the heat of the cream, so he set out to calibrate the hotness of peppers. Using green bell peppers as the baseline, volunteers were subjected to various dilutions of the spicy oils in a solution of sugar water — the Scoville Organoleptic Test. Based on how many drops of sugar water it took to neutralize a pepper’s heat, the Scoville Scale was created in 1912. You might not have heard of the man, but his legacy lives on as thrill-seekers want to try ever hotter chilis. As far as I am concerned, a little goes a long way. Scoville died in 1942 — not from eating peppers.

Both of our meals today are flavored with spice blends — one from Arabia, one from India. When you prepare each blend, feel free to adjust the amounts to suit your taste for spicy heat.

Arabian Eggs: 153 calories… 7.5 g fat… 2 g fiber … 10 g protein… 12.5 g carbs… 58 mg Calcium… NB: Food values shown are for the eggs and fruit only, and do not include the optional beverages. PB GF Hawayij spice is widely-used in the cuisine of Saudi Arabia. And it clearly shows trade links to countries further East. Coffee [Coffea arabica is a native plant] and dates round out the flavors of the country. The sweet dates are a wonderful counter-point to the spicy eggs.

++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 to store in the ‘fridge for next week. ++ 1-1½ tsp Hawayij spice ++++ 2 deglet noor dates ++++ 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] ++

Whisk the eggs with the spice mixture and pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Leave the eggs undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit/spice combination.

Curried Scallops: 244 calories… 8.4 g fat… 5 g fiber… 21.4 g protein… 12 g carbs… 109 mg Calcium… PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s method.

++ ¼ pound sea scallops ++++ 2 Tbsp Indian curry powder** ++++ ½ Tbsp butter ++++ 1 Tbsp white wine ++++ 3-4 oz broccoli ++

Trim the scallops of the white tissue which may be on the side. Slice the scallops around the equator, so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Put scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

**CGE Indian Curry Powder: Add to eggs or use to flavor seafood before sauteing. 2½ Tbsp corriander seed —- 2 tsp garlic powder —-1 Tbsp cumin seed—-2 tsp turmeric powder —-1 tsp ground ginger —-1 tsp green chili powder—- ½ tsp ground allspice—- 1 tsp salt —-1½ tsp dry mustard Grind everything together in a mortar + pestle or electric spice grinder.

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

buckwheat flour + skim milk + plain flour	1 two-oz egg + 1 egg white
white whole wheat flour + dry yeast + butter	sugar + white whole wheat flour
2 two-oz eggs + 3%-fat ham	rhubarb + baking powder
sour Cherry syrup	milk + Canadian bacon/back bacon
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

tilapia or other firm-fleshed white fish + egg	4 two-oz eggs [serves 2] + Parmesan-Reggiono
white whole wheat flour + asparagus + paprika	morel mushrooms, fresh or dried
sweet potato + canola oil	American streaky bacon + scallion
garlic powder + lime juice	Side salad with 2 Tbsp blueberries
Sparkling water	Sparkling water

Husband’s Day

January 18, 2026January 16, 2026 ~ me ~ Leave a comment

January 19th marks a festival in Iceland called Husband’s Day. Some call it by its original name, Bóndadagur or Farmer’s Day, but with fewer people farming some think that “husband” was more encompassing than “farmer”. This is the day when the man of the house is fussed over and cosseted and thanked for all the good work he does during the year to support his family. Sound good? Not so fast! By tradition, on the first day of the month Þorri, the man of the house must arise at dawn. He puts on his shirt and puts one leg in his trousers. Then he goes outside — remember that this is Iceland in February!! Brrr!! — and runs/hops around the perimeter of the house, dragging his trouser leg behind him. That sacrifice to the god Thorr performed, he can go back inside. Presumably he will now get fully and warmly dressed, and bask in front of the fire while the womenfolk serve breakfast. This day has been celebrated since the 12th century. Because it is an ancient tradition, it is a time when traditional foods are served: Hangikjöt: dung-smoked lamb served with potatoes and white sauce; Harðfiskur: Dried fish is often enjoyed with butter; Blóðmör and Lifrarpylsa: Traditional blood and liver sausages. Mm-yum.

If you don’t enjoy dried fish or sheep’s heads or fermented shark, smoked foods are popular on Bóndadagur. Since Icelanders enjoy seafood, we will enjoy smoked salmon at breakfast and salmon cakes dinner. Be good to your Good Man, today and all days, and be grateful if you are in a supportive, loving relationship.

Smoked Salmon & Cucumber Toast: 206 calories… 12.4 g fat… 4 g fiber … 8 g protein… 20 g carbs… 33.5 mg Calcium… NB: The food values given above are for the plated food only, not the optional beverage. PB A stacked, open-faced sandwich can be a delicious treat at breakfast. Smoked salmon and cucumbers make a winning combination.

++ 1 slice whole-grain bread, 70 calories [Dave’s Killer Thin-Sliced Bread is great] ++++ 2 Tbsp whipped cream cheese ++++½ oz smoked salmon ++++ 4 slices cucumber OR Swedish Cucumber Salad ++++ 2 oz strawberries OR 1 oz peach ++

Lightly toast the bread and spread it with the cream cheese. Top it with the samon and top that with the cucumber. Plate the fruit. Now try to top that for flavor!

Salmon Cakes: 233 cal… 10.5 g fat… 1.5 g fiber… 21.7 g protein… 10.7 g carbs… 46 mg Calcium… PB GF – if using GF bread Eating Well magazine is the source of this fine recipe of salmon with an East Asian flair. Serve with Corn-Tomato Salsa, a Side Salad, zucchini slices, or Coleslaw to add up to 61 calories, taking the total for the meal to 294 calories.

4 cakes. Sv 2	Cast iron or non-stick pan. 1/3 cup measure
1 c cooked salmon—-one 2 oz egg—2 Tbsp red onion—1 Tbsp coriander seeds—1 Tbsp chile-garlic sauce—1 Tbsp soy sauce—1 tsp 5-spice powder	Flake the salmon. Whisk egg. Chop the onion finely. Crush or grind coriander – Use fresh cilantro if you have it Add other seasonings and combine well.
½ c/1 oz fresh bread crumbs	Fold in crumbs. Form in 1/3 c patties.
1 tsp sesame oil	Heat in skillet over med-high. Cook cakes 3 mins per side.
½ cup coleslaw -OR- ½ cup Corn-Tomato Salsa -OR- 4 oz zucchini slices, cooked	coleslaw adds 41 calories, Salsa adds 61 calories, zucchini adds 40 calories

Martin Luther King

January 14, 2026January 13, 2026 ~ me ~ Leave a comment

Michael King, Jr was born on January 15, 1929, in Atlanta, Georgia, USA. When he was five years old, his father ‘Michael’ changed his first name and the name of his son from Michael to ‘Martin Luther’, after a trip to Germany. His father and grandfather had been Baptist ministers, and, following in their footsteps, Martin was graduated from Morehouse College, one of the HBCUs. He continued his education to earn a Doctor of Divinity degree from Boston University. While there, he met and married the remarkable Coretta Scott. While serving as pastor at a church in Montgomery, Alabama, King was asked to help organize a protest against racial segregation on city busses. By applying Mahatma Gandi’s tactics of non-violence with Christian teachings, the Montgomery Bus Boycott was a success and King gained prominence as a Civil Rights leader. He moved his family to Atlanta, where he joined his father on the pulpit of the Ebenezer Baptist Church. King then founded and lead the Southern Christian Leadership Conference to co-ordinate actions throughout the southern states. While Peter, Paul, and Mary were singing “Blowin’ In The Wind“, King was speaking and organizing all over the country, giving people hope that racial equality might be achieved. The 1964 March on Washington showed the strength in numbers of King’s supporters and his “I have a dream” speech showed the heights of his rhetorical abilities. That year, the Civil Rights Act was passed, followed by the Voting Rights Act the next year, both victories for the cause. Young activists within the movement thought that King was too passive, but he continued to urge non-violence. King was killed by an assassin in 1968. How curious that the very people who inveigh against ‘cancel culture’ are trying to cancel references to Dr King and the Civil Rights struggle in 2026.

Dr. King liked food. From Southern home cooking to food grabbed on the road, he liked it all. Our breakfast has links to the lunch counter meals that King enjoyed and that were famously occupied during the Civil Rights movement. Our dinner remembers that King did not distain a simple soup from a favorite Atlanta restaurant.

Egg-McArnold: 230 calories… 6.5 g fat… 5.6 g fiber … 13.5 g protein… 27 g carbs… 91 mg Calcium… NB: The food values given above are for the egg sandwich only, not the optional coffee. This, of course, is the Fasting version of a fast-food favorite. Works well for eating on-the-run.

++ 1 two-oz egg ++++ 1 Arnold-brand multi-grain Sandwich Thin [or similar @100 calories] ++++ ½ oz Canadian Bacon or 1 slice Jones Brand @ 20 calories/slice ++++ 2 oz grapes ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

‘Therapeutic’ Chicken Soup: 278 calories… 3.4 g fat… 5 g fiber… 18.5 g protein… 36 g carbs…78 mg Calcium… PB The recipe is from It’s All American Food by David Rosengarten. Simple, filling, and Granma says it is good for you. NB: One serving = 2 cups of soup! Feel free to reduce that amount — I find 1 cup to be satisfying.

2 oz/½ cup parsnips, diced ++++ 1 oz/¼ cup carrots, in small coins ++++¼ cup celery,diced ++++	Prepare vegetables.
1½ cups excellent chicken broth, homemade or purchased +++++ 3-4 Tbsp water++++ Parsnips	Heat stock to a simmer. Add parsnips, cook 5 mins.
carrots	Add carrots, cook 5 mins.
celery	Add. Cook until vegetables are tender.
½ oz Pennsylvania Dutch noodles	Cook noodles in water until just underdone. Drain.
Cooked noodles ++++2 oz cooked chicken breast	Cut in ½” cubes. Add these, taste for salt + pepper.
3 Tbsp parsley	Add parsley and cook 5 mins.

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

whole grain bread @ 70 calories	1.5 two-oz eggs
smoked salmon + strawberries	Hawayij spice
whipped cream cheese	Deglet noor dates
cucumber or Swedish cucumber salad
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

salmon + one 2-oz egg + red onions + soy sauce	1/4 pound scallops per serving
coriander/cilantro [either] + chili-garlic sauce	Indian curry powder
5-spice powder + fresh bread crumbs + sesame oil	broccoli
side salad/Corn-tomato salsa/coleslaw/zucchini	butter + white wine [2-3 Tbsp]
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

weight loss

Girl Scouts

Crabs

Joel Poinsett

Bobby Peel & His Men

Cycles

Cookbooks: Mrs Beeton

Earthquakes

Scoville & His Units

Husband’s Day

Martin Luther King

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