W.E.B. DuBois

August 2, 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!

William Edward Burghardt Du Bois was born in 1868. For a man who had such a life of pursuing social justice and racial equality, you might guess from his birthdate that he grew up during the challenges of post-Civil War Reconstruction in the American South. But no. His parents were Free Black people, and ‘Will’ was born and raised in Great Barrington, Massachusetts. He attended the local schools, and excelled academically, mentored by his White teachers and the principal. After that, money from a local church enabled William to attend Fisk University, a college for Blacks in Tennessee. To provide more funds, he taught school in the summer, and that opened the eyes of the young Northerner to racism in the South. DuBois was accepted at Harvard University, hoping to do graduate studies. But they did not accept his Bachelor’s Degree from Fisk, so he repeated his undergraduate work. Then he earned a Master’s and a Doctorate degree, becoming the first Black to do so at Harvard. DuBois was influenced by philosophers at Harvard, who urged him to study ‘Negroes’ and their history in America. After that, two years of study in Berlin, where he completed a thesis about agriculture in the American South. Back in the States, DuBois taught at Wilberforce University in Ohio, where he met and married his first wife. In 1896, Harvard published his work “The Suppression of the African Slave Trade to the United States of America, 1638–1870”. The University of Pennsylvania, recognizing his work as a sociologist, employed DuBois to study the lives of Blacks, resulting in The Philadelphia Negro (1899), written after interviews with 2,500 households in that city. Then it was off to Atlanta University in Georgia. His evolving views of Black empowerment and full rights put him at odds with another famous Georgian, Booker T. Washington. Washington wanted Blacks to learn trades, so they could show that freed slaves could become productive members of the working class, parallel to Whites but not yet equal. DuBois wanted Blacks to study for higher degrees, to enter all levels of society, and by so doing, lift up the whole race. He demanded equal rights THEN, not at some later point when Whites might feel comfortable. In 1909, DuBois co-founded the NAACP, then as now, promoting the rights and equality of Blacks. World War I saw him urging Blacks to enlist, then documenting how they had been unequally treated as soldiers. After the war, DuBois could see that the standard Capitalist ideal was not working to enrich Black people, that they were not participating fully in the American Dream. So he began to explore Marxism. DuBois traveled to Liberia [founded as a homeland for formerly enslaved Americans] and Russia [to see how Communism was working for them]. In 1948, he represented the NAACP at the conference to form the United Nations. During the Red Scare during the Cold War, Dubois was looked at suspiciously in the US for his trips to Russia and China. He continued to view American Blacks as part of a larger context of African Diaspora, so he organized many Pan-African Conferences in the 1950s, advocating for the end of colonialism in Africa. In 1961, DuBois accepted the invitation of the new nation of Ghana to continue his research and writing there. Fearful that the US government would take away his passport, he moved there with his second wife, becoming a citizen in 1963. He died there that same year, curiously, the day before the historic March on Washington for Jobs and Freedom. August 3rd, is the Feast Day of W.E.B. Dubois in the Episcopal Church.

If DuBois’ work about the African Diaspora had included recipes, our breakfast might be included because it shows how Hatians combined French and African influences on their food choices. The dinner is from Ghana where DuBois is buried.

Haitian Chicken Bake: 181 calories… 5 g fat… 1 g fiber… 13 g protein… 8 g carbs… 43 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The Haitians love to eat their ‘pates’ [pronounced ‘patty’], spicy fillings in puff paste dough. Here is the filling alone is used to jazz up some eggs at breakfast.

++ 1 two-oz egg ++++ 2 Tbsp chicken pate filling** ++++ 1.5 oz pineapple ++++ 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] ++

NB: Prepare the chicken pate filling in advance and freeze or refrigerate it. Whisk the egg with salt and pepper, then whisk again with the meat filling. Pour into an oven-safe dish which has been spritzed with non-stick spray. Bake at 350 F for 12-15 minutes. Portion the fruit and brew that Haitian coffee. Zut alors! A taste of Hispaniola!

*chicken pate filling = 2 cup ‘pate’ 1 Tbsp = 50 calories*	Prepare a mise en place. You will be adding ingredients at rapid intervals, so do the prep now.
1 habanero pepper	Cut pepper lengthwise and scrape the seeds out of one half. Chop both halves.
Chopped pepper—-¼ cup chopped onion —–2 tsp garlic, minced	Spritz a non-stick skillet with non-stick spray. Saute these 3 mins until tender.
½ pound raw ground chicken	Add chicken and cook 5 mins, stirring often.
¼ cup shredded carrot	Add carrot and cook 2 minutes.
2 tsp no-salt tomato paste	Add tomato paste and stir constantly 1 min
2 tsp lime juice—1 tsp cider vinegar	Pour in these and stir.
1 Tbsp chopped scallion— 1 Tbsp chopped parsley—1 tsp fresh thyme leaves—½ tsp pepper— ¼ tsp salt— 1/8 tsp ground clove— 1/8 tsp ground nutmeg—	Add these, stir, take off heat, and cool to room temperature. Run it all through the food processor.

Kontomire with Eggs : 284 calories… 13.6 g fat… 3.5 g fiber… 23.5 g protein… 19 g carbs… 164.6 mg Calcium… PB GF Sometimes this popular meal in Ghana is prepared with eggs, often not. This recipe, very flexible with its ingredients, was adapted from one in africanfoodmap.com. Wow. Delicious! TIP: cut this in half to serve as breakfast!

Serves 1
1 oz smoked herring [kippered herring] = 61 calories-OR- 0.8 oz smoked mackerel NB: I used the mackerel.	Kippers: Soak overnight in warm water until softer. Mackerel: do not soak. Chop fish into ½” bits.
¼ cup/1 oz onion, chopped	Cook onions in PAM until they start to brown
1 clove garlic, minced—-1.5 Tbsp roasted green chilis—1 cup tomatoes, diced	Add these, stir together. Cook ~ 10 mins as liquids with evaporate/thicken.
Soaked, drained kippered herring -OR- smoked mackerel	Add fish bits plus ½ cup water, cook ~5 mins
¾ cup/3 oz frozen spinach, thawed	Add spinach, stir gently, cook on low ~10 mins.
2 two-oz eggs	Whisk eggs, scramble into hot vegetables until cooked.

Emmy Noether

July 22, 2026July 21, 2026 ~ me ~ Leave a comment

How far will determination and perseverance get you? All the way to the pinnacle of achievement in your field — even if you are a woman. Amalie Emmy Noether was born in 1882 in Erlangen, Franconia, then in the Kingdom of Bavaria. Her father was a mathematics professor at the university there, and perhaps he sparked his daughter’s love of the field. But there was a catch — women couldn’t attend universities [it was thought that co-education would “overthrow all academic order”] and no women were mathematicians. After training to teach French and English to children, Emmy, as she styled herself, audited math courses at Erlangen University. Auditing permitted her to listen to lectures but not act like a part of the class. Also, to attend a class, she had to get the permission of the professor, and he could deny her the privilege. When her studies were concluded, she sat for the exam that would grant her a diploma — a she passed. In July 1903, Noether became the second woman to receive a Doctorate in Mathematics from any German university. Now Emmy wanted to be a professor. Not so fast! By now, women were admitted as students, but no women were permitted to teach university — unless the course were listed under the name of a male professor, with his permission, of course. For seven years, Dr Noether taught at the Mathematical Institute of Erlangen, gaining experience but not a single paycheck. In 1910, she began to publish and her work was well-regarded. In 1915, she was invited to teach at Mathematical Institute at Göttingen University where she collaborated with prominent professors on mathematic proofs for Einstein’s Theory of Relativity. On July 23,1918, Emmy proved herself to be worthy of respect by writing a paper ‘proving’ what is now known as Noether’s Theorem. At last, in 1922, Emmy was named as an adjunct at Göttingen, the first woman to be a professor. She had a cadre of devoted doctoral students, known as Noether’s Boys, who went on to make names for themselves in the field. In 1933, the Nazis began putting pressure on Jewish professors to resign, so Emmy took a position at Bryn Mawr College in Pennsylvania, USA. She taught abstract algebra, working in group theory, ring theory, group representations, and number theory — an all-women’s college!! with female professors!! — until her death in 1935. Emmy Noether was seen as stern and focused, but those who knew her enjoyed her down-to-earth nature, sense of fun, and love of dancing. That stern focus? How else could she overcome all the obstacles that life put in front of her?

Our menus today are from Emmy’s home country. Perhaps she ate our Franconian breakfast. She would not have eaten the dinner due to Kosher food restrictions, but we can.

Franconian Breakfast: ..163 calories… 4.4 g fat… 4 g. fiber… 13 g protein… 22.5 g carbs… 117 mg Calcium… NB: These values are for the plated items alone and do not include the optional beverages. – PB GF – Here some favorite flavors of the German State of Franconia come together for breakfast. My stars!! This is delicious!

++ 1 slice 70-calorie whole-grain bread = 1 oz ++++ 1 oz smoked trout ++++ 2 Tbsp 2%-fat small-curd cottage cheese ++++ 1 Tbsp snipped chives ++++ 2 oz plum ++++ 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]

Lightly toast the bread. Stir together the cottage cheese and chives, and spread on the toast. Plate along with the trout and plum. Some might prefer to place the trout on the bread and eat it thus, which is a great way to do it.

Zweibel, the Bamberg Onion: 282 calories… 8 g fat… 6.5 g fiber… 24 g protein… 37 g carbs… 91 mg Calcium… PB GF – if using GF bread Onion and pork are a fine combination, and very popular across Germany. This unusual recipe is from Bamberg, Franconia, adapted from one offered by the Schlenkerla Brewery. HINT: Serves two [2] people.

2 lg onions, 6 oz each after trimming + peeling	Peel papery skin off onions, cut off both ends. Parboil onions until almost tender. Scoop out insides of the onions until the sides are two layers thick.
112 g/4 oz pork —– 44 g/1½ oz smoked pork/ham	Put pork and smoked pork/ham with insides of the onion through meat grinder/processor.
Salt & pepper—-½ tsp each mace & marjoram 3 oz eggs = 1½ eggs 1 slice 70-cal wh-wh bread chopped parsley	Mix meat-onion with the eggs, bread, spices and parsley to form a stuffing/filling. Fill onions with stuffing. NB: I had stuffing left over.Roast in a skillet with a little water, uncovered, ~25 mins** at 200°C/400F until onion is very soft.
1 sl smoked bacon	Fry bacon in another skillet until partially cooked — not crisp. Remove from frypan and cut in half. Put a ½-slice on each onion and return to oven. Bake 20 mins.
**left-over stuffing	Form remaining meat filling into 2 equal patties, cook gently in bacon fat until done. Put in center of serving plate.
4 Tbsp brown meat stock—-2-4 tsp wh-wh flour—pinch mace + pinch cloves	Remove onions from skillet and place on top of the meat patties. Add stock, flour, spices to the skillet. Heat on stovetop, stirring, to form a thick gravy.
2 oz carrot coins per person	Serve surrounded with carrots and topped with gravy

Religions: Church of Christ, Scientist

July 15, 2026July 11, 2026 ~ me ~ Leave a comment

The 1800s saw a religious revival in the United States. Existing religions flourished and new religions began. Mary Morse Baker was born in Bow, NH on July 16, 1821. Her parents were farmers, pious members of the Congregational Church. In her youth, Mary was often ill, to the extent that her older brother home-schooled her. Long days in bed gave her hours to read the Bible and she began to question the doctrine of predestination. At age 22, Mary married George Glover, a builder, and they moved to South Carolina. Within nine months, he was dead and their child was born. Without resources and in poor health, Mary Glover moved back to her parents’ home. After her mother’s death, Mary’s lack of support forced to give her child away to friends. In four years, she married again hoping for financial and emotional stability.The couple moved to Massachusetts and in 10 years, Mary divorced her husband due to his infidelity. During the Civil War, Mary visited a healer in Maine. Sometimes his efforts eased her pain, sometimes not. This taught Mary that ‘healing’ is partly in the mind and based on trust in the healer, perhaps having a religious element. A slip on the ice in Lynn, Massachusetts left her with damage to her spine and pelvis. The doctor feared that she would die, or at least never walk again. She called for her Bible and read all the passages about Jesus healing the sick. After a few days, Mary arose, got herself dressed, and walked out of the room — to the astonishment of all. For the next several years, she flirted with spiritualism and the work of mediums, questing for a religious or spiritual connection to her life and her having been healed. In 1875, Mary self-published her first book: Science and Health, which described her evolving belief that medical doctors and their medicines were unnecessary. If one believed enough in God, Christ would heal one’s illnesses. This was her new ‘science’, and she began to teach others how to be healers. She married one of her students, Asa Eddy, who was 10 years her junior. Mrs Eddy founded the Massachusetts Metaphysical College in 1881, and moved to Boston. In concert with her ideas that religion could heal, Eddy wished to turn her healing into a religion. She and her students transformed the Metaphysical College into The First Church of Christ, Scientist. Stepping aside from day to day church work, Eddy turned to publishing, founding weekly and monthly magazines filled with testimonials, then her lasting contribution to media: the Christian Science Monitor, a well-regarded daily newspaper. Eddy retired to a farm in Concord, NH which she called Pleasant View. She died of pneumonia in 1910, but her church continues with 400,000 members world-wide.

According to Minnie B. Weygandt, the cook at Pleasant View, Mary Baker Eddy enjoyed having pie on the table at every meal, as well as traditional New England fare. Thus we will have ‘pie’ at breakfast and a real old-fashioned dish for dinner.

Pumpkin Pie Breakfast: 216 calories… 4 g fat… 2 g fiber… 7.4 g protein… 38.5 g carbs… 98.5 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF My mother developed this recipe and to me it is the Gold Standard of pumpkin pies: smooth, creamy, and redolent of spices. When prepared without a crust, it becomes more suitable for a Fast Day. NB: Mind the calories in the optional beverages to stay under 300 for the meal.

++ 1 ramekin of Pumpkin Pie ** ++++ 1 chicken breakfast sausage [36 calories each] ++ ++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Remove a ramekin of custard from ‘fridge and place on a plate. Do this first to take off some of the chill. Cook the sausage and prepare the optional beverage. Enjoy being a ‘Yankee’ who has pie for breakfast.

**Pumpkin Pie Custards makes 6 ramekins	Heat oven to 400 F. Spritz 6 ramekins with non-stick spray.
1½ cups pumpkin puree—-½ cup brown sugar, not packed—½ cup white sugar—-	Canned pumpkin puree is perfectly acceptable. Combine in a sauce pan and heat at a low setting.
1 cup milk, non-fat—-2 two-ounce eggs	Whisk together, then stir into the pumpkin.Take sauce pan off heat.
¼ tsp ground mace— ½ tsp ground nutmeg—-1 tsp ground ginger—- ½ tsp salt—-pinch ground cloves—-1 tsp ground cinnamon—- pinch ground allspice–	Stir the spices into the mixture. Taste to see if any flavors need to be adjusted.
	Divide among ramekins. Put in oven, bake 10 minutes.
	Turn oven down to 350F, bake 20 minutes or until a knife poked in the center comes out clean.
36-calorie breakfast sausage—beverage of choice	Cool custards and refrigerate. Serve cool or at room temperature.

Red Flannel Hash & Egg: 249 calories… 9 g fat… 2 g fiber… 12.6 g protein… 18 g carbs… 43 mg Calcium… PB GF This is a venerable New England farm meal, with the recipe coming from Hayden Pearson’s Country Flavors Cookbook.

++ 1 cup cooked diced beets (1/3” dice) ++++ 1/3 cup diced potatoes ++++ (1/3” dice) ++++ ¼ cup diced onions ++++ 2 slices Canadian Bacon/back bacon, diced ++++ one 2-oz egg ++++ lots of salt and pepper to taste ++

Cook, peel, and dice the beets and set aside to cool. [HINT: do this the day before] Peel and dice the potatoes. Put into a pan of tap water and put the pan on the burner. Turn on the heat and let the pan sit, uncovered, for 10 minutes or until the water starts to boil around the edges. Take off the heat and leave potatoes to cool in the water. Then drain and set aside. Dice the onions and bacon. Spray a saute pan with non-stick spray and add the Canadian bacon. Cook it as crisp as you wish, or not so crisp. Remove the bacon and set aside. Add the onions with 2-3 Tbsp water, and cook until the onions are transluscent and the water is mostly gone. Now put the potatoes in the pan with the onions, add salt and pepper to taste. Stir until the potatoes are cooked. Add the beets and bacon to the pan and continue to cook until heated through. Meanwhile, fry the egg: sunnyside-up or over easy as you prefer. Plate the hash and top with the egg. Country dining.

A King

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

Once there lived a man who grew up thinking that he was very special, he was a king. He lived a larger-than-life lifestyle. He put his name and/or face on buildings and monuments and bridges. He renovated his house to turn it into a big beautiful palace — the best that anyone has ever seen. He thought that he was ordained by God to be the ruler, and encouraged his followers to believe it. He behaved as an absolute monarch — that whatever he said was law; that he was the ultimate authority on every topic. He sought to control the lives and thoughts of his followers: where they lived, what they wore, what they said about him. Despite being sure that he was a very popular ruler, he was terrified of assassins. He spent money lavishly, so much so that he depleted the national treasury. He picked on other countries and made war to enhance his glory, but his nation gained little from the efforts. Although he was married to the mother of his children, he had sequential liaisons with [at least] three other women throughout his life. It was said of him, “[he] could have achieved tremendous and lasting benefits for his country and his people, but he allowed his great gifts to be subordinated to a selfish pride and vainglory which undermined his success, and which, after he had brought [his country] to a high pitch of ascendancy, brought her to the verge of ruin…”**

This man was Louis XIV, King of France. Did you think I was writing about someone else? Louis XIV loved Roquefort cheese, so we will combine it with our eggs at breakfast. He also loved oysters, having them shipped by the wagon-load from the coast of Brittany to the palace of Versailles. **P.E. Smythe in ‘A study of France and the French people’

Bleu Cheese Bake: 173 calories… 9.5 g fat… 1.4 g fiber… 13 g protein… 9.5 g carbs… 124.5 mg Calcium.. NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF You’ll go ga-ga over these flavors!

++ 1 two-oz egg ++++ ½ oz bleu cheese, crumbly rather than creamy ++++ 2 Tbsp 2%-fat cottage cheese, drained ++++ 2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it ++++ 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] ++

Mash the cheeses together with a fork and whisk into the egg. Bake in a lightly-spritzed oven-proof dish at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce and add the raspberries. Pour the optional beverage, and have a delightful day.

Oyster Feast w/ Bubbly: 290 calories… 10 g fat… 2 g fiber… 13 g protein … 15 g carbs… 83 mg Calcium… PB Got something BIG to celebrate: how about a plate of raw and baked oysters with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

++ 18 medium US East Coast oysters, raw ++++ 9 tsp chevre cheese ++++ 4 saltine crackers as medium-fine crumbs ++++ 3 cups lettuce ++++ 2 Tbsp raw herbs, [such as thyme, rosemary, chives], chopped ++++ 1 tsp olive oil ++ 1 tsp flavored vinegar ++++ per person: 5 oz Sparkling Wine [such as Champagne or Cremant] ++

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keep the oyster in the bottom shell. Carefully put half of the oysters on an oven-proof pan. Sprinkle each of those oysters with a pinch of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the baked oysters, the raw oysters and the salad, pour your bubbly. Cheers!

Ivan Kupala

June 21, 2026June 21, 2026 ~ me ~ Leave a comment

Fires of regeneration! Waters of life! Flowers and trees! These are the elements of the ancient festival of Ivan Kupala. A slavic celebration of ancient origins, it is enjoyed in Belarus, Russia, Ukraine, Latvia, and Lithuania. The origins of the festival were in pre-Christian days, when the life-giving summer sun [Kupalo] was honored on the longest day-shortest night of the year. Bonfires were kept burning all night to simulate sunlight. Fire was considered a masculine element, and jumping over a burning fire was an act of virility. Young women would weave floral crowns to wear in their hair all day. At night, they would go to the river, where they would float their wreaths in the water, then have a ritual bath. Water was considered a feminine element. The contrasting elements represented young love and procreation, so the dancing and feasting lead to pair-bonding. Couples would hold hands as they jumped the fires together, celebrating their youth and vigor. The early Christian church frowned upon all these sexy celebrations and tried hard to suppress the holiday. Because the longest day of the year was linked to the Feast of John the Baptist, the Russian church sought to join the two by inserting the name ‘Ivan’ [John] into the festival’s name to make it less ‘pagan’. In some countries, the festival was simply banned outright. Since the 1800s, people have been reclaiming their heritages and reviving the holiday. Cook food over a fire! Gather flowers to decorate the house! Go swimming! Enjoy the first day of Summer!

Our foods are from Ukraine, and the ingredients celebrate the bounty of the summer countryside. Despite the war that was imposed on them, the people of that country will no doubt make some effort to honor Ivan Kupala Day and Night on the Summer Solstice..

Ukrainian Village Breakfast: 233 calories… 15 g fat… 0.5 g fiber… 19.7 g protein… 4.5 g carbs… 68 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Olia Hercules, a London-based Ukrainian chef, asserts that her people like hearty, flavorful food. This breakfast proves it. Serve with blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Sv 1	10″ saute pan
10 g duck fat OR lardo [if you can find it]	Melt fat in pan over a medium heat.
1 Tbsp shallot, thinly sliced	Cook shallot until it starts to turn golden, ~4 mins.
2 oz boneless chicken breast, thinly sliced lengthwise	Add chicken, cook 2 mins,
25 g kale, chopped frozen	Thaw kale, add to pan and cook 5 mins.
2 oz/1 US large eggs ——-salt + pepper	Crack in eggs, season and scramble into vegetables.

Ukranian Omelette: 286 calories… 8.6 g fat… 6.6 g fiber… 23.4 g protein… 28.4 g carbs… 121 mg Calcium… – PB – This dinner is based on a popular breakfast of Ukraine. With the addition of a vegetable and cooked wheat berries [Ukraine produces 4% of the world’s wheat], this makes for a fine and filling dinner.

++ 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. ++++ ¼ cup cottage cheese, reduced fat ++++ 3 Tbsp sliced mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ 4 oz asparagus ++++ 1 oz wheat berries, cooked ++++

8 hours before: Rinse the wheat berries and soak in water to cover. 40 minutes before: Drain the wheat berries and cook them in boiling, salted water. 15 minutes before: Put the asparagus on to cook. Warm the mushrooms in a small saute pan, add the cottage cheese then stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk eggs and pour into the pan. Tip the pan and lift the edge of the cooking eggs to permit uncooked egg to run underneath. When the bottom of the eggs is cooked and the top is mostly set, spoon the cheese-mushroon-chive mixture across the lower third of the eggs. Starting closest to you, roll the eggs around the cheese filling and continue until you run out of egg. Plate with the wheat berries and asparagus.

Muybridge

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

You might know this man as Eadweard Muybridge, but when he was born in 1830, his parents named him Edward James Muggeridge. Although his father was a successful merchant in coal and grain, Edward left the family business to go to London to work for a printing company. From there, he went to New York City then San Francisco in the new state of California. Muggeridge opened a book store selling the wares of the London Printing and Publishing Company, as well as photographs from the shop next door. Was this his introduction to photography? When his brothers arrived to work in the store, Muybridge — as he then styled himself — planned a trip to England. During the stagecoach trip across the USA, an accident left him with a traumatic brain injury from which he recuperated in New York and London. Muybridge recovered, but former friends said that his temperment changed after the accident. In London, he exhibited two inventions at the International Exhibition of 1862, where he surely saw the display of photographic equipment and techniques. In 1867, Muybridge was back in California, this time as a professional photographer of landscapes, becoming famous for his photos of Yosemite Park. He became friends with Leland Stanford [he of the university], who posed a question: When a horse gallops, is there a time when all four hooves are off the ground? Muybridge set up 12 cameras along the edge of the track at Stanford’s horse farm, so that each camera would be triggered in turn as the horse passed. In 1872, a first attempt failed. Then the photographer found it expedient to leave the country due to being accused of killing his wife’s paramour. He was acquitted. When Muybridge resumed his research in June 1877, he successfully showed the action and position of horses’ legs while in motion. Muybridge would give lectures on animal locomotion, with the photo series projected on a screen using his invention, the zoopraxiscope — a precursor to motion pictures. A grant from the University of Pennsylvania lead him to many studies of animals and human nudes in motion — a precursor to Marcel Duchamp’s painting “Nude Descending a Staircase”. He worked there until he retired to England in 1900.

Our foods are from England and France, two countries where the photographer lived and worked.

Rashers & Egg: 195 calories… 14 g fat… 1 g fiber… 12 g protein… 4.5 g carbs… 30 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF A ‘rasher’ is an English term for one slice of bacon. Bacon and eggs are a classic combination.

++ one 2-oz egg ++++ 2 slices American/streaky bacon ++++ 2 oz strawberries OR 1 oz apple or peach ++++ 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] ++

This one is a no-brainer. Cook the bacon as you like it, remove from pan and pour out most of the fat. Add egg and cook to your liking. Plate with fruit and sip the beverage of choice.

Mini-Quiche Dinner: 255 calories… 13 g fat … 3 g fiber… 18 g protein… 11 g carbs… 325 mg Calcium… PB GF A light, delicious, and nutritious dinner. If the the quiches were prepared previously, this is quick as a flash to prepare. TIP: The recipe below makes 4 mini-quiches, but you need only 3 for the meal. Use the 4^th quiche as part of your lunch tomorrow.

Oops! Forgot to put the asparagus on the plate!

++ 3 slices of tomato, each 1 oz ++++ 5 oz asparagus spears or 1 cup cut asparagus ++++ 3 mini-quiches ++ just baked or re-warmed ++

Plate the tomatoes and sprinkle them with a flavorful finishing salt. Cook the asparagus and plate it around the tomato slices Place the warmed quiches on top of the tomato slices. Isn’t that a treat for the eye? Now taste it!

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

Water of Life

May 31, 2026April 12, 2026 ~ me ~ Leave a comment

“Water of Life” is an ancient phrase with powerful associations. In Hebrew, it is mayim chaim. Water has many miraculous appearances in the Hebrew Bible: In the earliest verses of Genesis, water is present [Genesis 1:1-3]; Moses parts the Red Sea to lead the people to safety; Moses brings water from a rock in the desert [Numbers 20:8, 11]; Isaac digs wells [Genesis 26:18-22], some of them bring strife, one betokens welcome; the author of Song of Songs compares his lover to a spring of water [Song of Songs 4:15]. In the Christian Bible, water of life is a metaphor for Jesus who promises everlasting life to his followers. Some specific references to it include: Jesus meeting the Samaritan woman at the well [John 4:7-14], and the many references to water in Revelation [Revelation 22:1-5, 17b]. In Frank Herbert’s Dune series of books [and the movies made from them], the Water of Life is a potentially toxic blue beverage made from Spice Melange. If an ordinary mortal drinks it, he/she will die. Thus it is a test of faith for a chosen woman to ingest — if she survives, she becomes the new leader of the faith community and inherits all the life memories of all of her female ancestors. Whew! Strong stuff. And speaking of strong stuff, let’s talk about alcoholic beverages. In Scandinavia, they have a beverage of herb-infused vodka, which they call “Aquavit“. Translation? Water of life, first mentioned in print in 1531. In France, there is “Eau de Vie“, a fruit-infused brandy that is also popular in Switzerland, Germany, and Alsace. It was prepared in monasteries going back to the 1400s. In Scotland, they drink “uisge [pronounced “oos-key”] beatha”, the water of life, and they have been distilling it from water, barley, and yeast for centuries. The oldest evidence is an account book from Lindores Abbey in Fife, Scotland. The account states that on June 1, 1494, Brother John Cor [or Kawe] was gifted with a large amount of malted barley to produce Aqua Vitae [latin for Water of Life] for use by King James IV. The Scots Gaelic word being difficult to pronounce for non-speakers, the name of this sainted beverage became ‘whisky’. Whether one drinks it blended or prefers a Single Malt, Scotch Whisky has become a favored drink all over the world. Want to take a little hike? The Spey River region has the Malt Whisky Trail, a plan for visiting nine distilleries. Rather stay at home? Travel vicariously by sampling the Classic Malts of Scotland, a clever marketing ploy by the United Distillers and Vintners. Or go back to the original concept and drink water.

This is not an advert for Scotch, and it is not recommended that you drink alcohol on a Fast Day. A 25 ml shot has 55 calories, while the standard 1.5 oz serving has 97. If you are of age, and wish to partake on a Slow Day, and limit yourself to one drink for the sake of your health. For an alternative beverage, June 1st is also National Milk Day. Our foods today are inspired by Scotland and the lands of the Old and New Testament.

Levantine Lamb Bake: 219 calories… 14 g fat… 1 g fiber… 26 g protein… 8 g carbs… 108.6 mg Calcium… PB GF Let’s take all the popular flavors of the Eastern Mediterranean and bake them with eggs. Great idea!! [If this sounds familiar, it is based on Lamb Gozleme, which was featured previously. If you had left-over filling (about 2 Tbsp), you could use it instead of the tomatoes/feta/olive /lamb/spinach in the recipe below.]

++ 1 two-oz egg ++++ ¼ oz tomatoes, small dice ++++ 1/8 oz feta cheese, small dice ++++ 1 Kalamata olive, small dice ++++ 1/8 oz cooked lamb meat, small dice ++++ 1/8 oz spinach, chopped ++++ oregano + salt + pepper ++++ 2 oz peach or nectarine ++++ 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 all the vegetables, meat, and cheese, and combine them well in a small bowl with the seasonings. Spray an oven-safe dish with non-stick spray and turn the bowl contents into the dish. Whisk the egg and pour over the other ingredients. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the hot beverage. If I knew how, I’d say ‘delicious!’ in Greek, Turkish, Syrian, Palastinian, Hebrew, and Egyptian.

Haggis Spring Rolls: 262 calories… 13 g fat… 3 g fiber… 23 g protein… 26 g carbs… 41 mg Calcium… PB The first time I enjoyed these was at the Whiski Rooms in Edinburgh, Scotland, along with a wee dram of single malt. Today, the whisky is in the dipping sauce to complete the fusion of Asian-Scottish flavors. This meal has Dear Husband’s approval.

++ 4 six-inch rice spring roll wrappers/skins ++++ 8 Tbsp haggis filling** ++++ 1 cup lettuce leaves sliced into <½” strips ++++ ½ oz carrot, grated ++++ 1 tsp flavored olive oil ++++ 1 tsp red wine vinegar ++++ finishing salt ++++ 1½ tsp Thai hot chili sauce ++ ½ tsp single malt Scotch whisky [I used Craggenmore from Speyside] ++

Put water into a wide, shallow dish such as a pie plate. Lay a tea towel on the counter. Place one spring roll wrapper in the water. Initially, the wrapper will look like a piece of thin, stiff, whitish plastic. Soon it will become more transparent, colorless, and pliable. Remove it from the water while still a little stiff [do NOT let it become limp] and lay it on the tea towel. Place 2 Tbsp haggis filling on the lower 1/3 of the wrapper, arranged as a little log. Roll it up, folding the sides in after the 1^st turn. Move finished roll to the side as you repeat the steps. Heat a 10” cast-iron skillet over medium flame and spray with non-stick spray. Place the spring rolls in the pan with room between them. Cook slowly on one side, then roll onto another side. Continue until all the rolls are browned on each side. Prepare the salad and plate it. Combine the chili sauce and the whisky in a dipping cup. Plate the haggis rolls, cue the bagpipes.

Saint Bernard

May 27, 2026April 28, 2026 ~ me ~ Leave a comment

*A statue of Bernard blessing the pass and hospice that bear his name.*

Did the title make you think of large hairy dogs? Or a pass in the Swiss Alps? Both guesses are close to the mark, for today’s topic is Bernard of Montjoux. He was born in Italy in 923 CE, and became a priest. Bernard was assigned to tend the faithful in small towns located in the mountains on the border of Switzerland. There were two passes in the mountains that were the usual pathway for people crossing the Alps, going north for commerce or going south for a pilgrimage to Rome. These passes were treacherous for many reasons: the 8000-foot altitude made for cold temperatures and changeable weather which often caught travelers unaware; also, there were bandits who preyed on the unprotected. Bernard gathered a group of citizens to help him to patrol the mountain ways, to roust the bandits, and to assist stranded voyagers. He built a hospice in each of the passes, for over-night stays and for recuperation — they are still in operation! Eventually, the men who helped Bernard became monks in service of the cause, expanding and continuing the work of helping travelers through the passes, even after the good monk’s death in 1081. The two passes came to be known as Great and Little Saint Bernard Passes. As for the dogs, they didn’t show up until the 1800s. The breed was created from mountain herding dogs. With their strong bodies and long fur, the dogs were well suited to moving through the snow. The monks started using the dogs to locate and dig out avalanche victims. Due to their association with the monks of the mountain passes, the breed was known as the Saint Bernard. The saint never worked with those dogs in his life, and the dogs did not carry little casks of brandy. The most famous rescue dog of them all was “Barry”, who saved 40 people during his career in the Great Bernard Pass, and was renowned in his own lifetime. He died in 1814, and the breed evolved in appearance until it was officially recognized in 1861. Saint Bernard [the man] died on May 28, the Feast of St Bernard, patron of alpine skiers, hikers, and backpackers.

Our foods are from Italy, and though they have no specific association with Saint Bernard, they will get you through any day, snowy or not.

Focaccia, Loaded: 227 calories… 4.5 g fat… 3 g fiber… 7.5 g protein… 29 g carbs… 68 mg Calcium… NB: These values are for the plated items alone and do not include the optional beverages. PBHere is a breakfast that will set you up for the day! And you could enjoy it at dinner too. HINT: This recipe serves 4 [four]. On a Slow Day, you could serve it to friends at lunch. TIP: Be sure to prepare the focaccio two days beforehand, to allow for the overnight rise. The recipe is from Melissa Clark writing in the New York Times.

4-servings from 8×8” pan
home-baked focaccia bread**	Put on serving board.
¾ c part-skim ricotta	Spread ricotta generously on top.
1 T chopped fresh herbs—-½ cup sliced red onion—– 1 c mesclun/chopped lettuce——12 black olives——- 12-16 cherry tomatoes——8 slices pepperoni	Slice onion very thinly. Cut olives and tomatoes in half. Briefly cook pepperoni in a skillet until warm. Strew these over bread in order listed. Sprinkle with sea salt. Use a serrated knife to cut focaccia + toppings into 4 pieces.

**Focaccia Bread:	8×8-inch pan
75 g white whole wheat flour——75g bread/strong flour 2.5 g salt—–1.5 g dry yeast	In a bowl, stir these together with a fork until it forms a shaggy bowl.
	Cover bowl, let dough rise 8-12 hrs.
	Pat into an oiled baking pan, let rise 1 hour.
	Brush with olive oil. Bake at 400F 10 mins

Chicken Parmesan: 238 calories… 2.6 g fat… 4.7 g fiber … 31 g protein… 11.4 g carbs… 242.5 mg Calcium… PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious.

++ 3½ oz raw chicken breast meat, boneless, skinless ++++ 1 Tbsp Parmesan cheese, grated ++++ 1 tsp dried oregano and/or thyme ++++ ¼ oz whole-grain breadcrumbs, fresh not dried ++++ 1 Tbsp milk ++++ ¼ cup marinara sauce, homemade or jarred ++++ ¾ oz mozzerella, grated ++++ 2 Tbsp low-fat cottage cheese ++++ 1 cup baby greens + ½ oz grated carrots ++++ ½ tsp olive oil + ½ tsp red wine vinegar ++

Heat the toaster oven to 350F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan, herbs, and bread crumbs with salt and pepper. Cream the other two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. For atmosphere, light a candle stuck in a wine bottle.

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

1 two-oz egg = US large	plain Greek-style yogurt, from skimmed milk
tomato + feta cheese + spinach	3%-fat ham
kalamata olive + cooked lamb meat	rhubarb + lemon juice
oregano + peach or nectarine	rolled oats + turbinado sugar
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

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

4 six-inch rice spring roll wrappers	40-calorie yellow corn tortillas + salmon
carrot + vinegar	New Mexico roasted green chilis + tomato
Haggis filling + lettuce	red onion + Roma/plum tomato
flavorful oil + cherry tomatoes	rhubarb + cole slaw + avocado
Sparkling water	Sparkling water

Mount Saint Helen’s/Lawetlat’la

May 17, 2026April 28, 2026 ~ me ~ Leave a comment

The surface of the Earth moves. The outermost layer of our planet is a mostly solid Crust, made primarily of granite and basalt rock, with a thickness of 5-30 miles on the continents. Underneath the crust is a semi-molten layer called the Asthenosphere, which is kept hot by the Core beneath it. There are currents in the Asthenosphere which flow under the crust, causing it to move. Motion of the Crust breaks it into very large pieces which geologists call Plates. Plates move away from each other or toward each other, depending on the direction of the currents beneath them. On the west coast of North America, a thin Plate [made of sea floor] and a thick Plate [the continent] are colliding, causing the thin Plate to slide under the thicker one. This is called Subduction. Can you imagine how much energy it takes to force a two-mile thick slab of rock under a 20-mile thick slab? That energy produces heat which melts the subducting Plate, creating pockets of magma to form within the Crust. This process formed the volcanic chain of mountains called the Cascades, which run from northern California, through Oregon and Washington into British Columbia, Canada. For 45 million years, volcanoes have erupted along the range, building mountains as they eject lava. Periodically, a volcano will erupt, often preceded by earthquakes. On May 18, 1980, it was Mount Saint Helens’ turn. The volcano had been active many times, as the local Cowlitz First Nations people told in their legends. Starting in March, 1980, there were hundreds of earthquakes in the area, along with a small eruption of steam. In early May, the pressure of underground magma caused the mountain to bulge upward, indicating an eruption might happen soon. Volcanologists flocked to the region, hoping to learn about predicting eruptions, while local residents had been urged to leave the area, in case of disaster. First a 5.1 magnitude earthquake struck, which broke open the magma bulge, setting off the largest landslide in recorded history. Then the explosive force of pent-up volcanic gasses sent dust and fine debris 80,000 feet into the air; sent hot gasses down the hillside; and, by melting ice and snow on the mountain, sent rivers of mud down the slope. Fifty-seven people died, including an elderly man who refused to evacuate and a volcanologist who was camped so far away that he was assumed to be safe. The eruption and the destruction of property made it the most deadly volcano in US history. But as a result, the way volcanoes are studied has improved, especially with the use of seismometers on the ground. Not surprisingly, there is a link between the deadliest ever volcano and the largest ever earthquake, despite their being separated by 280 years. The Subduction Zone that caused the volcano also set off the events of January 26, 1700, when the Cascadian earthquake struck.

Since the location of the volcano is in the far-west of North America, a Western Bake is for breakfast. For dinner, a meal inspired by foods available to the First Nations tribes that have lived near Lawetlat’la [Mount Saint Helens] for centuries.

Western Bake: 160 calories… 5.4 g fat… 4 g fiber… 7.4 g protein… 24.4 g carbs… 42 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF My father taught me to love a good Western Sandwich. So it seemed natural to incorporate that flavor combination in a breakfast. And its a winner.

++1 two-oz egg ++++ 2 oz green pepper++++ 2 tsp ketchup++++ 2 oz onion ++++ 3 oz pear ++++ 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]++ Optional : 2 tsp ketchup to top the cooked eggs ++

Chop the pepper and onions and cook: either in the microwave or by poaching in water. Drain and combine with the ketchup. Whisk with the eggs, salt and pepper to taste. Spritz an oven-proof ramekin or other dish with non-stick spray. Pour in the egg mixture and bake at 350 F. for 12-15 minutes. Plate with the fruit, pour the beverages, add more ketchup. Yee-haaw, that’s a breakfast!

Turkey w/ Roasted Delicata and Sweet Potato: 294 calories… 4 g fat… 7 g fiber… 13 g protein… 36 g carbs … 85.5 mg Calcium… PB GF Anna Stockwell from Epicurious came up with this recipe and am I glad. Here is a simple sheet-pan meal topped with a delicious agrodolce sauce. HINT: This recipe serves two [2] people. As attractive as it is delicious.

Sv 2	Preheat oven to 425°F.
12 oz delicata squash———10 oz sweet potatoes [the slender Japanese type]——-1½ tsp EVOO	Slice unpeeled squash into ¾” thick rounds, and remove seeds. Peel + slice sweet potatoes in ¾” rounds. Toss vegetables and oil in a large bowl.
¼ tsp red pepper flakes—–½ tsp salt	Add pepper flakes and salt, and toss to combine.Arrange vegetables flat on a large cast iron skillet.
3 thyme sprigs	Arrange thyme on top of vegetables. Roast 20 mins.
4 oz raw turkey breast, sliced ½” thick——cooking spray	Salt both sides of turkey slices. Take skillet from oven, spray veggies with oil, and turn them over. Put turkey on top of vegetables, and return to oven for 10 mins.
1½ Tbsp agrodolce** per person	Plate vegetables, place meat on top,+ dollop agrodolce over all.

CRANBERRY AGRODOLCE: 2 oz cranberries——¼ c red wine vingar—–2 oz sugar —–1 sprig thyme

Cook these in a small saucepan over medium heat, stirring occasionally, until cranberries are soft and sauce is thick and syrupy, ~35 mins.Makes = 6 TBSP = 4 Sv

Matthias

May 13, 2026April 24, 2026 ~ me ~ Leave a comment

Jesus had disciples. Jesus had apostles. What’s the difference? Disciples are those who learn from a teacher/preacher /philosopher, and who move in that teacher’s circle, believing in that philosophy. Jesus had many disciples and quite a few followed him as he preached from town to town. The word ‘apostle’ means ‘sent out’ in Greek. From his disciples, Jesus chose 12 apostles, people who would be sent out by him to preach the gospel [good news] to the people. Of the 12 that were chosen, one was Judas Iscariot who sold out his teacher, leading to Jesus’ arrest, death, and resurrection. That left 11 apostles, who gathered, along with around 120 other disciples [men and women] to discuss their situation. Peter proposed that they choose one of their number to replace Judas. According to the Acts of the Apostles, the group suggested two nominees: Joseph, aka: Barnabas Justus and Matthias. After prayer, a vote was taken and Matthias was chosen [sounds like a Papal Conclave]. This is the first time he is mentioned in the gospels, and also the last time. Traditions have sprung up to fill the information gap, and here is what they say. Supposedly he was born in Bethlehem [like Jesus] and was around the same age, so we can guess that they were childhood acquaintances. Matthias was said to have been there when Jesus was baptized and when he was killed — and perhaps every event in between. In other words, he was an early adopter of Jesus’ message, a true disciple. Stories tell us that he preached far and wide, modern-day Türkiye, Greece, Syria, and the Caucuses Mountains. It is believed that he died a martyr’s death, but no one knows how or where.

The Feast of Saint Matthias is May 14, so we will eat foods that might have been familiar to him.

Cilbir: 171 calories… 5 g fat… 2 g fiber… 13 g protein… 15.6 g carbs… 315 mg Calcium… NB: The food values given above are for the meal only, not the optional beverages. This is a very popular breakfast in Turkey and once you taste it, you will see why. Usually I distain a runny egg, but I made an exception for this delicious breakfast. What flavor! [it is pronounced ‘chil-bir’]

1 two-oz egg	Poach 3 mins in simmering water, remove.
¼ cup plain yogurt——½ Tbsp fresh or 1 tsp dried dill——1 clove garlic, pressed—–1/8 tsp salt & pinch black pepper—-1/8 tsp paprika	Combine yogurt and seasonings and spread it equally in a shallow bowl or plate.TIP: I did this the night before and left it covered on the counter so the yogurt wouldn’t be too cold. If on standing it is liquidy, strain it briefly.
¼ tsp Pul biber OR ¼ tsp Aleppo pepper——————- whole wheat pita bread @ 60 calories	Serve egg on top of the yogurt and sprinkle the pepper over the egg. Add bread to the bowl.
Optional hot beverage	Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 cals]
Optional cold beverage	Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Shashlik: 292 calories… 10g fat… 3 g fiber… 19 g protein… 32 g carbs… 53.4 mg Calcium… PB GF – if using GF bread Here is the meal of nomadic herdsmen in the grasslands of Asia and Eastern Europe. Originally made in Georgia with lamb or beef, this Ukrainian version uses pork shoulder. It can be enjoyed with or without the bread. The recipe is from natashaskitchen.com. For the flatbread, use Mongol Bread, or whole wheat pita bread.

Serves 2	Grill or broiler.
5 oz pork shoulder	Cut pork in 1” pieces and put in a bowl.
1½ cloves garlic, pressed——½ medium onion	Cut onion in 1” pieces. Press garlic and add both to bowl with pork.
2 pinches salt—–pinch pepper	Sprinkle with salt and pepper and stir everything to combine.
1½ Tbsp red wine—–2 tsp olive oil	Add oil and wine. Stir to combine. Cover, put in fridge 3-4 hours.
wooden skewers	Soak skewers in water 20 mins. Preheat grill/broiler.
3 oz Bell pepper, 1”chunks—-3 oz zucchini, 1” chunks	Skewer meat and onions, without squishing them. Skewer vegetables separately.
	Strain marinade and bring briefly to a boil to make a sauce.
	Grill 4 mins on all sides until cooked.
Flat bread =86 calories OR whole wheat pita = 60 calories	Serve in flatbread with drizzle of sauce.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

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W.E.B. DuBois

Emmy Noether

Religions: Church of Christ, Scientist

A King

Ivan Kupala

Muybridge

Water of Life

Saint Bernard

Mount Saint Helen’s/Lawetlat’la

Matthias

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