Señor Wences

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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. Welcome to skygrooves who is now Following.

One of the treats of a 1950s childhood was watching the Ed Sullivan Show as a family on Sunday nights. This televised variety show featured some regular performers and one of our favorites was Señor Wences and his cast of supporting characters. He was born Wenceslao Moreno Centeno, in Peñaranda de Bracamonte, Spain on April 17, 1896. As a child, he would ‘throw his voice’ in school, answering ‘present’ for absent classmates when roll was called. He got into trouble for that. Although Wenceslao hoped to grow up to be a matador, his career as cut short after a bull gored him. He took up juggling to exercise his injured arm, and his brother taught him ventriloquism. Throughout the 1920s, he performed in theaters and circuses. In 1934, Moreno Centavo went to America with his wife Natalie. At that time ventriloquists performed with dummies carved from wood, like Edgar Bergen’s ‘Charlie McCarthy’. Wenceslao had a wooden dummy, ‘Pedro’, but it was so damaged in a train accident that only the head remained. It was put in a box, and part of the act was that the ventriloquist would open the box and ask, “Are you all right?” Pedro would growl “S’all right!” and the box would close. The act performed in clubs and theaters under the name Señor Wences [pronounced ‘Wen-thes’]. In 1948, at the dawn of television broadcasts, Wences appeared on the Milton Berle show, where he introduced a new character: a cheeky little boy named ‘Johnny’. The act would begin with Wences drawing a mouth and eyes on his left hand. He then suspended a small body below his hand, and placed a blond wig on top — thus Johnny was born before the audience’s eyes. The act consisted of a conversation among the smart-aleck Johnny, the gruff, laconic Pedro, the coy puppet Cecelia Chicken, and Wences. In rapid succession, the voices would talk to each other while Wences drank water, smoked cigarettes, and twirled plates — never missing a beat or a vocal inflection, and never, ever moving his lips. If this description doesn’t convey how hilarious it was, watch this clip.

Our foods, like Señor Wences, are from Spain. They will make you exclaim “S’all right!!”

Catalan Bikini: 231 calories… 10.4 g fat… 6.4 g fiber… 15 g protein… 29.5 g carbs… 119.5 mg Calcium…  NB: The food values are for the meal and fruit only and do not include the optional coffee. PB In Catalonia, Spain, this sandwich is called a ‘bikini’ – I know not why. Here it is, a very different breakfast, served with a slice of the region’s orchards.

++ 2 slices 60-calorie whole-grain bread ++++ 1 oz slice 3%-fat ham ++++ ½ oz grated Manchego cheese ++++ 1 oz pear OR peach OR apple ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

Warm a heavy-bottomed fry pan on the stove. Lay the ham slice on one piece of bread, sprinkle cheese evenly on top. Align the other slice of bread on top. Spray fry pan with cooking spray or olive oil. Cook the sandwich in the pan until browned on one side. Remove from pan, re-spray with oil, cover pan, cook other side until browned. Plate with fruit.

Tapas Tuna Salad: 262 calories… 10 g fat… 6 g fiber… 29 g protein… 17 g carbs… 79 mg Calcium…  PB GF This is a Spanish-Inspired meal from the cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans for a more complex carb. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms to make a spring or summer day special.  HINT: enough to serve two [2].

++ 5-oz can of tuna in water OR 4oz grilled/oven-roasted tuna ++++ two hardboiled 2-oz eggs ++++ 4 oz tomato ++++ 2/3 cup garbanzo beans, drained and rinsed ++++ 1.5 cups baby salad greens ++++ violets or pansy flowers for garnish ++ Dressing: – 1½ tsp olive oil –1 tsp white wine vinegar – 2 tsp fresh herbs, minced salt – ¼ tsp grainy mustard —

Drain tuna and flake meat into 1” pieces. Peel eggs and cut into ½” dice. Cut tomatoes into ½” dice. Whisk salad dressing and toss with lettuce. Add eggs, tomatoes, and garbanzoes to dressed lettuce, and toss gently to combine and coat with dressing. Divide between two salad plates, arrange tuna and blossoms on top of salad. Serve at room temperature.

Guy Burgess

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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.

April seems to be the month for traitors: Quisling earlier, and today Guy Burgess. He was born on 16 April 1911, and entered the world as Guy Francis de Moncy Burgess, heir to a family with traditions in banking and the military. An upper-middle class life of comfort and good schooling saw him educated at Eton, the British Naval Academy, and Cambridge University. Guy had a big personality and networked relentlessly, giving him a wide range of contacts. At Cambridge, he fell in with a left-leaning bunch of fellas who criticized capitalism, and they all joined the British Communist Party. Burgess’ flamboyant personality struck some as obnoxious, while others found him amusing. There were four friends who shared his views, and sometimes his sexual leanings. They were recruited by Soviet Intelligence as covert agents in the 1930s. During World War II, Guy was a correspondent for the BBC, worked for MI6, then was posted to the Foreign Office. All the while, he was feeding information to the Soviets. In his last job, Burgess was second secretary at the British Embassy in Washington, DC. He was well-placed to do a lot of damage through his selling of information, but Burgess came under suspicion. In 1951, he was recalled to England. Before he could be fired and exposed for his spying, one of his Cambridge pals tipped him off that he and another friend were in danger — so they vanished! Five years later, they were revealed to be living in Moscow, supported by the government in their retirement. Excessive drinking cause a heart attack, and Burgess died in Russia in 1963. Exactly what state secrets he sold remains unreleased, but Burgess’ duplicity, and that of the others called the “Cambridge Five” caused lasting distrust between American and British intelligence, which was not helpful during the Cold War. The unmasking of the ring in many branches of government fed an interest in spy fiction, making the careers of Ian Fleming, John le Carré, and Graham Greene.

A breakfast with British influence, a dinner from Burgess’ nation of exile.

Welsh Rabbit ScrOmelette: 152 calories… 9.5 g fat… 0.6 g fiber… 11.4 g protein… 3.4 g carbs… 97.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The origional version of this recipe is served in Old Williamsburg, Virginia at Chowning’s Tavern. We love it for a homey supper, just as people did in Colonial Days and here are the same flavors in breakfast form.

++ 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. ++++ ¼ oz Cheddar cheese ++++ ¼ tsp Worcestershire sauce ++++ ½ tsp dry mustard ++++ 1 oz pear or 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] ++

Grate the cheese and stir in the Worcestershire and mustard. Spritz a fry pan with olive oil or non-stick spray and heat over meduim. Whisk and pour in the eggs. Add the cheese mixture and scramble or let cook then fold as an omelette. Prep the fruit and the beverages and ponder the rebellious days of Colonial America.

Pojarski Cutlets: 294 calories… 13 g fat… 5 g fiber… 33 g protein… 15 g carbs… 82.5 mg Calcium…  PG GF – if using GF bread  From an inn between Moscow and St Petersburg, comes a recipe to turn chopped meat into cutlets. Very simple to prepare. Recipe from Craig Claiborne’s NYT International Cook Book. HINT: makes 2 cutlets, serving two [2] people.

4 oz 85%-lean ground beef—–4 oz raw skinless chicken breast —–½ ounce egg Cut meat roughly into 1” chunks. Put in a food processor with egg and process until meat is well-chopped and all is blended.
Form meat into 2 tear-drop shapes, like pork chops.
2 Tbsp white whole wheat flour—–½ oz egg [1 Tbsp]—– 1 Tbsp water —— 6 Tbsp fresh bread crumbsDust meat in flour, then brush cutlets with the egg/water. Sprinkle with the crumbs and pat crumbs down to help them stick. 
Non-stick sprayApply cooking spray to a medium-hot pan and cook the ‘cutlets’ until bowned on both sides.
3 oz asparagus or 2 oz broccoliCook vegetable and plate with the cutlets.

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

2 slices 60-calorie whole-grain bread1 two-oz egg 
slice 3%-fat ham2%-fat cottage cheese
manchego cheesefresh herbs + red pepper flakes
pear OR Peach OR applepeach + Finn Crisp crackers
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

5-oz canned tuna + 2 hard-boiled eggs + tomatobaby salad greens + tiny shrimp
herbs + baby salad greens + edible flowersclementine + asparagus + mango
olive oil + white wine vinegarhard-boiled egg + mayonnaise
canned garbanzo beans + grainy mustardsriracha + garlic powder + lemon juice
Sparkling waterSparkling water

F.W. Woolworth

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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. Welcome to asterisk1598 who is now Following.

Since the 1860s, Americans have embraced the story of the poor man who makes good through pluck and luck. Popular novels implied that the “American Dream” was attainable, and that fit into the ‘can-do’ zeitgeist in the Gilded Age. Few people exemplified that idea as well as Frank Winfield Woolworth, born April 13, 1852 in Rodman, New York State. His was a farming family, but young Frank had retail sales in mind. At age 15, he went to work at a store in the nearest large town. By night, Frank took courses in bookkeeping and commerce, and by day he performed rather poorly serving customers at the store. In those days, the shopper would give a list to the clerk, and the clerk would bring the purchases — no self-service. So Frank was put in charge of the stock room, and also of arranging items on the “Five Cent” table. He was good at those tasks, and he hatched the idea of a store that sold items at only one price: 5 cents. With a loan from his boss, Frank opened such a store, then saw it fail. He moved from upstate New York to the farm country of Eastern Pennsylvania where he opened his next store in June, 1879 — this time to great success. Frank brought his brother into the company, and expanded into more locations. Two years later, the addition of 10-cent items boosted sales even further. Two of Woolworth’s innovations were shelves of goods where customers could make their own choices and negotiating with suppliers to sell to him directly and in bulk. These were not customary practices. Instead of trying to crush the competition, Frank went into business with them: they would run their own stores, but sell his goods. By 1905, Woolworth had it made: Jennie Creighton was his wife, they had three daughters, and business was booming. A chain of stores was established in the UK [officially called 3+6, the monetary equivalent of 5+10, aka: Woollies], headed by Frank’s cousin and those succeeded too. The crowning moment came in 1912, when Woolworth decided to build a skyscraper in New York City. At 792 feet, it was the tallest building in the world. Companies clamored to rent office space in the elegant ‘The Cathedral of Commerce‘, and Woolworth quickly recouped the cost of the building — which he had paid for in cash. During WWI, Woolworth stores sold ‘savings stamps’ [Frank’s idea] to help fund the war effort. But his wife had dementia, and Frank’s health was declining. He died of blood poisoning in April of 1919, head of a chain of 1,200 stores internationally. Woolworth’s pluck was exhausted and his luck had run out. The last US store of the chain closed in the 1990s. All the ‘dollar stores’ are the descendants of the vision of F.W. Woolworth.

The Woolworth’s lunch counter was a reliable food source. Even if you were new in town and didn’t know the eateries, you could count on Woolworth’s. Eggs with sausage for a hearty breakfast, a BLT sandwich later in the day — these were typical fare at the Five ‘n’ Dime. It was at a Woolworth’s lunch counter in Greensboro, North Carolina that black students staged an historic sit-in in 1960. There was policy in the South that Black people not be served at Whites Only restaurants, but the students sat down anyway. After a few months Woolworth’s gave in, insisting on the integration of its lunch counters.

Sausage ScrOmelette: 177 calories … 9 g fat… 2 g fiber… 14 g protein… 5 g carbs … 48 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  Sausage ‘n’ eggs are such a great combination. Enjoy often.

++ 1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 2 links [37 calories/link] chicken breakfast sausage, diced ++++ 1½ tsp oregano and parsley, chopped ++++ 2 oz apple ++++ Optional: blackish coffee  [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the sausage and stir to warm briefly . Whisk the eggs with the seasonings and pour over the sausage in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare optional beverages.

BLT: 291 calories… 10 g fat … 4 g fiber… 14.4 g protein… 34 g carbs… 231 mg Calcium… PB GF – if using GF bread Until I worked out the calories, I wouldn’t have believed that this would be fit for a Fast Day. But it is! Go ahead, enjoy.

++ 2 slices whole wheat bread at 60 calories/slice ++++ 2 slices uncured bacon ++++ 1 oz lettuce ++++ 2-oz sliced tomato ++++ 1/3 cup 3-bean salad ++++ ½ button original Baby-Bel cheese ++

Lightly toast the bread. Cook the bacon until crispy. Assemble the sandwich: bread, lettuce, bacon, tomato, lettuce, bread. Plate with the salad and cheese. A real treat.

Quisling

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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.

How horrible to have your family’s good name become synonymous with being a treasonous collaborator! Here is how it happened… Vidkun Quisling was born in 1887 into a loving, close-knit family. He did very well at school and was a military attaché to Russia and Finland during WWI. Early on, Vidkun had some admiration for the Bolsheviks, sympathizing with their ideas. After the war, he accompanied his countryman, the arctic explorer Fridtjof Nansen, on an humanitarian mission to Russian Ukraine which won him accolades from many countries. In late 1921, Alexandra Voronin became Mrs Quisling, but a year later, on another trip with Nansen to Ukraine, Vidkun left Alexandra for a different Russian named Marie. Oddly, he and his younger second wife ‘adopted’ Alexandra as their foster-daughter. When the couple went to Paris for a long trip, it spelled the end of Quisling’s military career. He gained name recognition by writing several articles for a Norwegian newspaper, and in 1931, he was appointed as defense minister. During that time, Quisling became an anti-communist defender of a strong central government. His political star was rising at the same time that fascism was taking over Germany, but the party that he formed never gained the power he expected. By 1936, Quisling was attending fascist rallies and conferences, condemning Jews and Marxists. Seeing which way the wind blew, he went to Germany to meet Hitler. Quisling told Hitler that Great Britain wanted to invade Norway, and that Hitler should do it first. In his heart, perhaps Quisling thought that by inviting the Germans to Norway, the country would remain an independent part of the Nazi’s new world order, instead of a conquered nation. He also hoped that he would be the head of the resulting government. On April 9, 1940, Germany invaded. The government did not collapse and Quisling was not installed as ruler, although he proclaimed himself to be the prime minister in a national radio broadcast. Dating from the end of 1940, the English press was using the term ‘quisling’ to mean ‘traitor’. Eventually, he was propped up as ‘minister president’ in charge of a puppet government. From there it was down hill. One unpopular decree followed after another: rounding up and deporting Jews, forcing all youth to join Hitler-Youth style groups, and drafting Norwegians to fight for Germany. In May of 1945, with the German surrender, Quisling was arrested. He was put on trial for treason, theft, embezzlement, and murder. Although he protested his innocence, Quisling was found guilty and was shot by a firing squad in October.

Our breakfast is Ukranian, for Quisling’s work with Nansen to aid the citizens of that nation. The dinner represents his association with the Germans, which lead to his downfall.

Ukranian Omelette: 188 calories… 8.6 g fat… 5.6 g fiber… 20 g protein… 24 g carbs… 123.5 mg Calcium…  NB: Food values shown are for the ScrOmelette only, and do not include the optional beverages. PB GF I am told that this is a popular breakfast in Ukraine. And once you eat it, you will see why.

++ 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, 2% fat ++++ 2 oz sliced raw mushrooms ++++ 2 Tbsp chives/scallions, minced ++++ black pepper ++++ 3 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] ++

Warm the mushrooms in a small saute pan, then add the cottage cheese and stir in the chives/scallions. Heat briefly, cover and take off heat. Spritz a non-stick pan with non-stick spray. Whisk the egg 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 it is all rolled. Plate and eat. Very nice.

Sauerkraut and Sausage: 255 calories… 5.5 g fat… 12.6 g fiber… 21 g protein… 33.5 g carbs… 196.4 mg Calcium…  GF PB Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now check the calories and change your mind. Sauerkraut is a great choice for dieting, and sausages don’t have to be fattening. 

++ 1½ cups sauerkraut, canned or bagged or fresh ++++ 2 tsp caraway seed ++++ 2 oz applesauce, unsweetened ++++ ½ cup onions, chopped coarsely ++++ 1 cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] left whole or sliced into ½” chunks ++++ 1½ cups raw collard greens OR kale OR chard, chopped or sliced cross-wise in ¼” strips [chiffonade] ++++ salt + garlic powder + pepper to taste ++

Thaw the sausage if it is frozen. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

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

1.5 two-oz eggs = US large1.5 two-oz eggs 
37-calorie chicken breakfast sausageCheddar cheese
oregano + parsleyWorcestershire sauce
apple or peardry mustard + strawberries or pear
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

2 slices 60-calorie whole-grain breadbison meat + chicken breast
American streaky bacon + tomatofresh bread crumbs + asparagus or broccoli
lettuce + 3-bean saladone 2-oz egg [US Large]
Baby-Bel cheesewhite whole wheat flour
Sparkling waterSparkling water

Road to Emmaus

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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.

Religious faith is not a single event, it is a journey. Parts of that journey might be joyous, parts might bring grief — it is all part of the process. One such journey occurred on the day after the ‘First Easter’. Around 33 CE, on the first full day of Passover, Jesus of Nazareth was killed by the Romans as a political prisoner. Jesus’ devoted male and female [everyone remembers the 12 disciples but no one thinks about the many women who were part of his retinue, believers all] followers buried him and then went into hiding. In modern terms, they had survivor guilt and in time they would have had PTSD. They hid from society and daily life because they were depressed and because they feared arrest for having associated with Jesus. On the Sunday following his death, three female followers found that Jesus’ tomb was empty except for an angel [!], and one of them reported having seen him alive. What could this mean?? Surely a man who had died before their eyes could not have risen from the dead…?! The next day, two of his friends, identified as Cleopas and his wife Mary, left Jerusalem headed for Emmaus, their home town seven miles away [a two hour walk] or maybe 19 miles away [a six hour walk]. They were on a physical journey as well as a mental and emotional journey of grief and confusion. On the road to Emmaus, the two were met by another man, and they fell into conversation. Mary and Cleopas were amazed that the man seemed to know nothing of the death of Jesus, and as they walked, the three discussed the event and how scriptures had foretold it. When they reached Emmaus, they all dined together. The stranger reached for the bread, and blessed it and broke it — and Cleopas and Mary suddenly recognized that this ‘stranger’ was in fact their friend Jesus, truly alive and well! The minute they knew him, he disappeared — but they knew what they had seen and experienced. They retraced their steps to Jerusalem to tell their friends what had happened. Their journey had only just begun. Easter Monday is a holiday in many nations around the world.

Our meals contain popular ingredients from the Levant, that may have been eaten by Mary and Cleopas. There is even bread to break together.

Za’atar Bake: 176 calories… 10 g fat… 2.5 g fiber… 10.5 g protein… 11 g carbs… 58 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.PB GF Za’atar and hummus were made for each other, so combine them with eggs for breakfast. Yummy.

++one 2-oz egg ++++ 2 Tbsp hummus ++++ 1 tsp za’atar ++++ 2 oz pear/apple ++++ 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, then add the hummus and za’atar. Spritz an oven-safe dish or ramekin with non-stick spray and pour in the egg mixture. Bake at 350F. For 12-15 minutes – it should puff and be starting to brown. Prep beverages, plate eggs with fruit. That’s an easy preparation for a fine breakfast.

Veal with Dried Fruit: 289 calories… 4.5 g fat… 4.6 g fiber… 27 g protein… 28.5 g carbs… 80 mg Calcium…  PB GF – if not serving the bread All the ingredients [except the tomato paste, which you could eliminate] are mentioned in the Bible. Is this the dinner that was cooked when the ‘fatted calf’ was killed? It seems celebratory to me. It is based on a recipe from lacucinaitaliana.com.

Serves 2 
½ c. carrots——-½ c. onion——-½ tsp olive oil———
1 bay leaf —– 1 sprig rosemary		Chop vegetables. Brown in a saute pan with oil, bay leaf and rosemary. Cook 5 mins.Season with salt + pepper.
1/3 cup hot water —–2 dried apricot —– 1 dried fig ——- 2 datesCut fruits in half. Add water and fruit to pan. Cover pan and simmer over low heat ~30 mins. 20MINS??
6 oz lean veal filetsPound meat to thin it if fillets are more than ½” thick.
1/3 c.white wine—–1 tsp. tomato pasteAdd these, with veal, to pan. Cover partially and simmer on low until meat is cooked and sauce has thickened.
3 oz cucumber per person [13 calories]—–1.6 oz gozleme bread [26 calories]Divide meat, fruit and sauce between 2 plates. Serve with sliced cucumbers and gozleme bread.

Who Dunit? Who Ate It? Chapter X

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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.

Dear Husband and I love to read ‘whodunits.’ Crime literature written in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

Nancy Drew is many a girl’s introduction to ‘crime fiction’, and my sister was a huge fan. The plucky young heroine solved mysteries in a series of books that first appeared in 1930. With her gal chums Bess and George, Nancy appeared in 56 books which have sold 70 million copies world-wide. Author Mildred Wirt Benson wrote 23 of the original 30 books under the nom de plume “Carolyn Keene”. She was the first in a series of authors using the same pen name. In The Mystery of the 99 Steps, Hannah Gruen, the Drew family’s housekeeper, serves French Toast for breakfast.

French Toast: 187 calories… 6 g fat… 2.6 g fiber … 12.6 g protein… 15 g carbs … 95 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

++4 slices 70-cal whole grain bread +++ one 2-oz egg +++ 2 Tbsp fat-free milk +++ per person: 1 oz strawberries, fresh or unsweetened frozen +++ 1½ tsp maple syrup +++one 60-cal chicken sausage +++  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]

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread using a large cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a dish with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also mash the strawberries and stir into the syrup. NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray until browned on both sides. NOW PUT ½ OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice.

Chief Inspector Armand Gamache is hero of Louise Penny’s ‘Three Pines Series‘. In The Gray Wolf, he must revisit the monastery of St Gilbert Entre-Les-Loups in northern Quebec Province. The monks serve a vegetarian casserole made of their home-grown produce, and even Jean-Guy Beauvoir, Armand’s carnivore right-hand man [and son-in-law] enjoyed it.

Ratatouille-Feta Casserole: 266 calories…12 g fat… 6.5 g fiber… 11 g protein… 33.5 g carbs. 152.6 mg Calcium… 371 mg Sodium…  PB GF – if using GF bread  This meal was described in a Louise Penny book, and I decided to try it. Some recipes have you serve it on bread, but I incorporated the bread into the casserole for heft and portion control.

Serves 3
++5 oz eggplant+++5 oz zucchini+++ 5 oz red or yellow sweet pepper+++ 5 oz roma tomatoes+++ Leave vegetables unpeeled and cut them all into ½” cubes. Put into large saucepan.
5 oz red onion, sliced ¼” thick+++2 cloves garlic, sliced+++ lots of thyme and rosemary+++ crushed red pepper+++ salt & pepper to taste++Peel onion and garlic, slice.Add these to saucepan with ½ cup water. Put on lid, simmer until soft but not mushy.
4 oz whole wheat baguette, cut in ¼” cubesAdd to vegetables, mix well. Pour into 6×10” baking pan.
3 oz good feta cheese, crumbledDistribute on top of vegetables.
Bake at 375 until getting a bit charred. Serve hot.

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

1 two-oz egg = US large1.5 two-oz eggs 
hummus2%-fat cottage cheese
za’atarmushrooms
pear or applechives or scallions
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Carrot + onion + veal + dried apricotscaraway seed + collard or other large-leaf greens
olive oil + rosemary + dried Turkish figchicken sausage with apple @ 110 calories
bay leaf + dates + cucumberapplesauce, unsweetened + garlic powder
white wine + tomato paste + gozleme breadonions + sauerkraut
Sparkling waterSparkling water

6 7

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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.

Numerals are symbolic representations of amounts of things. Numerals can also take different meanings. Take 6 and 7, which have had a long and varied pairing history. Riddle: Why was 6 afraid of 7? Answer: Because Seven Eight Nine. [it makes sense if you hear it said out loud and allow for a change the spelling.] Then there is an old expression, “to be at sixes and sevens”. The usage goes back to Chaucer in 1374, when it was said as “on sixes and sevens” and it meant taking a risk, as in a game of dice. By 1535, it was “at six and seven”, and the meaning was confusion and disarray. Since 1601, the phrase is “to be at sixes and sevens”, and it still refers to disorder. You want disorder? How about the way that adolescents love to annoy adults — it has been that way for centuries. The way they dress, the music they like, and especially the way they talk, all are intended to set them as far apart from their parents as possible. In the 1920s, a flapper [modern young woman] might be heard saying that “Mrs Grundy [any prudish/older woman] gave her the heebee-jeebees [made her uneasy]”. In the 1960s, a youth might turn down an offer saying, “I don’t dig it, Man — it ain’t my bag”. Guaranteed to incense an adult! Nowadays, it is “6 7”. For a while in 2025, children of all ages and in all places would say it, accompanied by hand gestures. It either began with a song in late 2024 called Doot Doot (6 7) or it had to do with a basketball player whose height was 6’7″. Whatever. The phrase and gesture have been around the world on TikTok, spreading it at the speed of light. And kids are delighted by the way it drives adults CRAZY. Adults want to know what it means, and you know what? It doesn’t mean a thing! Now that it has been in use for about a year, it will die out, so by June 7th, it should be gone. What will they come up with next???

Our breakfast has six ingredients, our dinner has seven. What more could you want?

Parthian Scramble: 179 calories… 8 g fat … 2.4 g fiber … 11.5 g protein … 16 g carbs… 56 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF The flavors in this breakfast were favored by the Parthians, as recorded by the Roman historian Apicus. The sweet dates are a fine foil to the salty eggs: very modern tastes in an ancient recipe.  HINT: this recipe is enough to serve two [2].

++ 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 c chickpeas ++++ 1½ tsp fishsauce ++++ ¼ tsp ginger powder ++++ 1 Tbsp fennel frond, chopped ++++  per person: 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]

Mash the chickpeas with the fish sauce, ginger, and fennel. Whisk into the eggs and cook to your liking. Plate with the dates. If you want more flavor, put a dash of fish sauce on the finished eggs.

Ham Flan [Rigodon]: 284 calories.. 9 g fat… 3 g fiber… 27 g protein… 25 g carbs… 231.5 mg Calcium…  PB GF – if using GF flour In Burgundy, France, they like their ham. Here it stars in the glorious ‘rigodon’ or ham flan. Easy to prepare and splendid to eat. HINT: This recipe serves 2 [two].

++ 3 oz ham, preferably 97% fat free ++++ 1 cup skimmed milk ++++ 4 two-oz eggs ++++ 2 Tbsp white whole wheat flour ++++ big pinch allspice ++++ big pinch thyme ++++ Side Salad OR 2 oz green beans ++

Dice the ham and put it on the bottom of a glass or ceramic pie plate which has been spritzed with non-stick spray. Bring the milk slowly to a boil. Whisk the eggs and flour until well combined. Take the milk off the heat and add to the eggs in a thin stream while whisking quickly so the eggs don’t cook. Stir in the seasonings and pour it all into the baking dish. Bake at 350F for 35-40 minutes, until set and golden brown. Serve cold or at room temperature/

Saladin

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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.

One of the most recognized names of the era of the Crusades is that of Saladin. His full name was An-Nasir Salah ad-Din Yusuf ibn Ayyub, and he was of Kurdish extraction. Born in Tikrit [modern Iraq] in 1140, he spent his formative years in Damascus, Syria. During that time, the Levant was controlled by two opposing forces: The Christian Franks [Europeans who had captured coastal land including Jerusalem during the First Crusade] and the Muslims [a variety of ethnic groups who shared the Islamic faith]. Son of a mercenary soldier, Saladin migrated toward a military career, although he enjoyed his religious training as well. He served in several campaigns, some against other Muslims, some against Christian forces. At age 31, on March 25 [following the deaths of his two political rivals] Saladin was appointed vizier [chief advisor] to the Calif and commander of Syrian forces in Egypt. Through diplomacy and military force, he united Muslim territories of Syria, northern Mesopotamia, Palestine, and Egypt under his own rule. Saladin was a fair and benevolent ruler, always ruled himself by his religious values and his dream of uniting the Muslims to drive out the Christians. He sought a moral rebirth of the Muslim society. At last Saladin’s well-trained army met the Franks in 1187, winning the battle of Ḥaṭṭīn so decisively that within months they won back Jerusalem from the Christians. That city which figured in the religious history of the Jews and Christians was also holy to the Muslims. Saladin showed mercy to the conquered population by not killing them [when the Christian army first took Jerusalem in 1099, they slaughtered every man, woman, and child who was not Christian.] The victory stunned Christian Europe, and galvanized them into organizing the Third Crusade. This brought Richard I of England and Phillip II of France into the fray. The more they fought Saladin, the more they respected him for his military strategy and his chivalry. Despite several apocryphal stories, Saladin and Richard never met in person. They met in battle only once, at Arsuf. Richard won at Arsuf, but he never retook Jerusalem. Although the two men each wanted to kill the other, they had a curious mutual admiration society. In 1192, they signed a treaty ending what could be called the First World War [England, France, Germany, and all the Muslim lands ruled by Saladin]. They agreed that Muslims would still rule Jerusalem but Christians would have free access to the city on Pilgrimages. A few months later, Saladin died of a fever. Supporters were astonished to discover that the most powerful and revered leader of the time had no money left to build a tomb for himself. Saladin was eventually buried in Damascus. He was a strong, brave leader while at the same time moral, decent, and chivalrous. How would he fare as a leader in today’s world?

Our breakfast is a dessert that has been loved in the Arab world for centuries. The dinner contains ingredients that have been typical of Arabian cuisine for just as long. These are oldies but goodies.

Mahalabia: 230 calories… 5 g fat.. 1 g fiber… 13 g protein… 70.5g carbs… 511 mg Calcium… NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF This seventh century Persian delight is usually served as a dessert. But why not enjoy it at breakfast with fruit and nuts? The recipe is adapted from one I found at sourandsweets.com.

++ 1 of the 3 portions of pudding, with apricots and pistachios ++++ 2 deglet noor dates ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [75 calories] ++

Sv 3  Milk Pudding3 ramekins 
2 cups 2% milk———-4 Tbsp cornstarch———-
3 Tbsp sugar——1 large/2 oz egg—–		In a saucepan, whisk these together until well combined.
Cook on medium heat ~5 mins until mixture starts to thicken
Reduce heat, stir until you get ‘the right’ consistency – should coat a wooden spoon.
1/4-1/2 tsp almond extractTake pot from heat, add extract. Stir. Divide in 3.
3 half apricots, fresh or canned in light syrupPut ¼ cup pudding per ramekin. Add ½ apricot.
Per serving: 1 Tbsp chopped pistachiosFill ramekins with pudding, sprinkle with pistachios.
1 of 3: 190 calories… 4.8 g fat… 0 g fiber… 12.6 g protein… 60 g carbs… 505 mg Calcium…Refrigerate 2-3 hrs/over night, serve chilled.

Arabian Spiced Chicken: 297 calories… 4 g fat… 5.4 g fiber… 24.4 g protein… 46 g carbs… 35 mg Calcium…  PB GF Using ingredients originally from the region, it is possible to craft a very authentic meal that could have been enjoyed by ancient Arabs. They would have eaten by grasping the stew with the flat-bread called fatir — but on a Fast Day, we will choose a fork.  TIP: This recipe makes enough for 2 [two] meals.

++ 6 oz chicken thigh meat, boneless, skinless ++++ 2/3 cups water ++++ 1/3 cup chicken broth ++++ 1.5 tsp Hawayij spice ++++ 1/3 cup dry quick-cooking barley ++++  Per serving: 3 deglet noor dates ++++ 5 oz watermelon cubes ++

Skin and bone the chicken thigh and cut it into 1” chunks. Heat a non-stick skillet and spritz it with non-stick spray. Sprinkle the chicken with the spice and saute it until partly cooked. To the pan, add the water and heat it, scraping up any brown bits from the bottom. Stir in the dry barley. Put a lid on the pan and simmer for 10-12 minutes. Add the chicken broth and stir gently until everything is heated through. Plate with the dates and watermelon on the side. Sprinkle the stew with more Hawayij if you like. The peppery stew is fabulous with the cool, crisp melon and the sweet, musky dates. What an Arabian Delight.

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

1.5 two-oz eggs = US large1 two-oz egg + 70-calorie whole-grain bread 
chickpeas + ground gingermaple syrup
Thai fish sauceskimmed milk + strawberries
fennel frond + deglet noor dates60-calorie chicken breakfast sausage
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3%-fat ham + skimmed milkeggplant + red sweet italian pepper
4 two-oz eggs + green beansred onion + feta cheese + roma tomatoes
white whole wheat flourthyme + rosemary + garlic
allspice + thymecrushed red pepper + whole wheat baguette
Sparkling waterSparkling water

Night Sky: Leo the Lion

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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. Welcome to Rachelreid who is now Following.

Earth’s orbit around the sun every year takes us sweeping through a wide swath of space in the Inner Solar system. Thus throughout the year we are able to view a changing panoply of stars and constellations. “Constellations” are groups of stars that form recognizable shapes, often of animals. Humans around the world see these shapes in the sky and for millennia they have made up stories to explain their position in the sky. One such constellation is Leo the Lion. In March, Leo appears in the South-Eastern sky, as if emerging from behind a curtain. First we see Leo’s head, which looks like a sickle. Indeed, The Sickle qualifies as an ‘asterism’ — a shape within a constellation that has its own name. It resembles a backwards question mark, and is very easy to identify. Once you find the Sickle, look to the left to see the other stars of Leo. I used to describe to my students that the lion was lying on the grass with his legs tucked under him, looking to the viewer’s right. Leo figured in Greek mythology as the Nemean Lion which was killed by Hercules in the first of his Twelve Labors. It was mentioned as a constellation by the Babylonians in 400 BCE. In some cultures, their New Year began when the constellation Leo appeared in the sky. Certainly in the Northern hemisphere Leo shows up just before the Vernal Equinox, the day that Spring begins. The brightest star in Leo [called Alpha Leo] is Regulus [meaning Heart of the Lion], found at the end of the Sickle’s handle. Beta Leo, the second brightest star, is Denebola [meaning Lion’s Tail], which is the star farthest to the left. That star is only 36 Light Years away, which means you are seeing it as it was 36 years ago, the light having taken that long to reach your eyes. Regulus is even further, 79 Light years away. Since it is on the ecliptic, Leo is one of the 12 Zodiac constellations. People born between July 24 and August 23 are said to be born under the sign of Leo. They are also said to be creative, self-confident, and having dominant personalities. Grab a friend who was born in that time span and go Leo-looking this Spring.

From the Greeks and Babylonians, meals for Leo-lookers. I hope the sky is clear and dark enough where you live that you have the delight of observing the stars at night. They can be spectacular! Turn off the TV and the porch light, and go outside to have a look.

Greek ScrOmelette: 152 calories … 9 g fat… 0.6 g fiber … 12.6 g protein… 4 g carbs… 88.5 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Feta cheese is such a lovely ingredient for 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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week. ++++ 0.4 g = 3/8 oz feta cheese, reduced fat ++++ 1 Tbsp tomato puree [not tomato paste] ++++ large pinch of cinnamon + of oregano ++++ 1 Tbsp pomegranate seeds –OR– 1½ oz applesauce sprinkled with cinnamon ++++ 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] ++

Cream the tomato puree with the feta cheese and seasonings, then whisk into the eggs. OR Whisk the eggs and pour into the pan. As soon as the bottom of the eggs sets, spread the cheesse-tomato-seasonings on top of the egg. Scramble or cook as an omelette. Prepare the beverages and spoon out the fruit for a real taste of Greece.

Babylonian Fish & Barley: 278 calories…2.6 g fat… 5.4 g fiber… 26 g protein… 40 g carbs… 50 mg Calcium… PB GF These ingredients, used in the cuisine of the ancient Babylonians, have been interpreted by me for an easy and filling meal.

++ 4 oz tilapia or other fresh water fish ++++ 2/3 cup pearled barley, cooked ++++ ½ cup onion, chopped ++++ ½ c cucumbers, diced ++++ 2 Tbsp cilantro, chopped ++

Cook barley. Season fish with salt and pepper, cook with a spritz of cooking spray in a non-stick pan ~ four minutes per side. Chop onions, cukes, and cilantro. Stir into warm barley, season with salt and pepper. Plate fish in the center of the plate, surround it with barley mixture.

Dr Livingstone?

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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.

When I was a child, the expression “Dr Livingstone, I presume?” was known by many. Who was Dr Livingstone? He was the son of cotton mill workers in Lanarkshire, Scotland, raised in poverty with his parents’ fiercely religious views for spiritual comfort. David Livingstone, his six siblings, and their parents lived in one room of company housing at the mill. When he was 10 years old, little David went to work in the mill to help his family financially. Even then, he knew that he wanted an education and a life of travel, so he spent some of his wages on books. When Livingstone was 21 years old, he heard that medical missionaries were needed in China, so he put his efforts into training for that life. While still working part-time at the mill, David studied Greek, theology, and medicine for two years before being accepted into the London Missionary Society. The Opium War put the kibosh on going to China, but a meeting with the leading missionary to Africa, Robert Moffat, turned Livingstone’s thoughts to the “Dark Continent“. In 1840, he was ordained as a missionary and set sail for Cape Town. After a brief stay with Moffit at his missionary outpost on the coast, Dr David struck out for the interior. His plan was to convert members of the native population and thus have local people to help him to spread the Christian gospel. In addition, Livingstone wished to explore the land that was unknown to Europeans. On a trek to Botswana, he was mauled by a lion. Mary Moffat nursed him back to health and they married in 1845. The more Livingstone saw of Africa, the more he yearned to help the people. Arab slave-traders plundered the region and Livingstone thought that if people could trade in goods, the slave trade would die out. Although some might see him as a tool of imperialists, the good doctor wished to promote a healthy economy, education, and good health for the indigenous people. His wish to end the slave trade put him at odds with some tribal leaders and with the Arabs, leading him to send his wife and four children to England. Everywhere he went, Livingstone made maps of rivers to help Englishmen to penetrate the continent’s interior and set up trade routes. He was recognized by the Royal Geographical Society and was hailed as a great explorer, especially after being the first Englishman to visit Mosi-oa-Tunya, “the smoke that thunders”, which he named “Victoria Falls”. Livingstone made periodic visits to England, giving speeches and publishing his journals, which made him even more well-known. The hardships of travel and diseases that he encountered had an impact on Livingstone’s health. Around 1867, his letters to England stopped. His friends feared he was dead, but it was because the local Arab leader prevented Livingstone’s mail from getting out. As time went on, world-wide interest was growing in finding what had become of him — alive or dead? The editor of the New York Herald newspaper sent reporter Henry Morton Stanley to find him. In November, 1871, Stanley followed a lead and found his quarry. They met in the marketplace of Ujiji in what is now Zambia. According to the article which Stanley sent to the Herald, he approached the only white man for hundreds of miles and queried, “Dr Livingstone, I presume?” And the answer was “Yes.” Livingstone at the time was ill with malaria, but he declined Stanley’s suggestion to return to Europe. He died of malaria and dysentery in 1873.

Two important locations in Livingstone’s life were his birth country and modern-day Zambia, where he was living when he was ‘found’. Breakfast from the former, dinner from the latter. Enjoy these meals in his memory on his birthday, March 19.

Haggis ScrOmelette: 192 calories… 10 g fat… 1 g fiber… 14 g protein… 10 g carbs … 51 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Haggis could be described as a Scottish lamb sausage. Sausage and eggs are a winning combination, so why not haggis and eggs?

++ Three 2-oz eggs of which you will use 1½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.++++ 2 Tbsp  haggis**  ++++ 2 oz applesauce, unsweetened OR 2 oz pear ++++  Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional:5 oz fruit smoothie or  berry-yogurt smoothie [88 calories]

Spritz a non-stick pan with olive oil or non-stick spray. Whisk the eggs with the haggis, and salt & pepper to taste. Scramble or cook as an omelette in the pan. Plate with the applesauce and pour the optional beverage. A gateway to Scottish cuisine.

HAGGIS [lamb sausage] makes 3.5 cups per Tbsp: 23 calories … 1.3 g fat … 0.2 g fiber … 2.8 g protein … 1.6 g carbs … 2.6 mg Calcium …  This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US by law. Despite what it is not, it will do just fine.

++ 8 oz lamb liver +++ 8 oz ground lamb meat OR lamb hearts +++ 1 cup onion, chopped +++ 1 tsp or more coriander [I used whole, which I boiled with the meat] +++ 1 tsp or more black pepper +++ 7/8 cup rolled oats +++ salt ++ Put the meat, onions, and coriander in a pot and cover with water. Boil gently 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil gently 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up.  TIP: I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Nshima with Turkey Relish: 284 calories… 5.6 g fat… 8 g fiber… 15.5 g protein… 51.5 g carbs… 250 mg Calcium…  PB GF This is a popular meal in Zambia. Corn meal or ‘mealie’ is a food that the locals enjoy as often as they can. Here, mealie takes the place of mashed potatoes on the plate. The ‘relish’ can be vegetarian or vegan, and has many variations. Vijayalakshmi Kutty at ElsaTable is the source of this recipe. TIP: you could use finely diced cooked turkey instead of raw, and frozen chopped greens. If using pre-cooked turkey, add it with the greens to avoid overcooking.

Serves 4
2” water in the pan—–saltBring water to a full boil, add salt. Take pot off heat.
¾ c yellow corn mealSlowly add corn meal, whisking all the while. Cover, cook on very low heat ~15 mins.
200 g minced turkey meat—-½ tsp canola oil—–½ tsp saltCook meat in oil till well done. Add salt, remove meat.
2 cups onion, sliced thinly—-1 cup carrot, sliced thinlyAdd onions and carrot, stir-fry till tender, about 4 minutes.
1 cup tomato, slicedAdd tomatoes and stir until dry.
400 g spinach/kale, chopped ——1 tsp oregano powder–garlic, salt, pepper to tasteAdd these. Cook on low heat till greens have released all their water. Put meat into pan, heat until rewarmed.
Hot sauce, optionalServe hot. Some hot sauce always goes well with it.

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

1.5 two-oz eggs = US large1 two-oz egg 
pomegranate seeds or unsweetened applesauce2%-fat milk + cornstarch/cornflour
cinnamonsugar + pistachios, roasted unsalted
feta cheese + tomato pureeapricots: fresh or canned in light syrup
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

tilapia or other fresh-water fish4 oz chicken thigh meat + chicken broth
pearled barleyquick-cooking barley
cucumber + oniondeglet noor dates
cilantroHawayij spice  + watermelon
Sparkling waterSparkling water