Paul & Kitty's Dinner Meals

update 3/12/08 Note: This page contains the information regarding dinner when Kitty and Paul Antonik Wakfer were consuming 2 meals, and before that 3 meals, daily. For the most part, except for some additional preparation ideas, only the formatting has been changed since the last major updating in December 2006. For the current meal practice of 1 meal daily - which typically includes one of the meal ideas seen here, please see our summary Diet Regimen page. The main course of our single meal has, since late April 2007 been reduced in frequency of meat, typically only twice a week. Also, the serving quantity of fish (as well as the meat) has been reduced - to about 2/3 of the serving sizes seen on this page - and more of our protein is obtained from plant sources, dairy and eggs. These last often are the chief items in the main course of our single daily meal.

We originally said that we eat "Sunday Dinner" every day, but for many people this means lots of meat and potatoes. This meal consists of fish, meat, beans, eggs or cheese (and sometimes a combination) and 3 or more vegetables. When we reverted to 24-hour days in May 2005 and were consuming 3 meals, the sizes of this one decreased noticeably from many of the portions shown below which were photographed previously. This was because otherwise we found that we were not hungry for a 3rd meal with its accompanying set of supplements/chemicals. However, since January 2006 with our change to 2 meals daily, and this one 7 to 9 hours after breakfast, the serving sizes shown are pretty accurate.

Typical meals:

Using Salmon

• Poached Chili Peppered Salmon with onions, garlic slivers, green/red/orange/gold peppers, zucchini, mushrooms, and yam all topped with fresh chopped cilantro and tomatoes (canned if no fresh). For convenience and reducing heat, the yams are cut in pieces and added to the lightly browned salmon covered with slivered garlic, along with the onions and peppers; lastly with zucchini, mushrooms, cilantro, and chopped tomatoes. Sometimes we add bean sprouts for the last few minutes. While in AZ we tried adding tomatillos (green tomato-like) and/or nopalitos (young prickly pear cactus pieces) and found both to be very tasty. This particular salmon dinner included cauliflower and cooked fresh spinach which were heavily sprinkled with lemon. (Click on photos to enlarge.)
  
  The salmon fillet below is sufficient for only 2 meals for both of us and is shown before being covered with peppers, zucchini, mushrooms, cilantro, and tomatoes. In late December 2002, we started purchasing fillets cut from just in front of the dorsal fin because of the higher lipid content there as opposed to the tail region seen in these photos.^R
  
  
  A variation of the poached salmon we found to be delicious utilizes tomatillos and nopalitos to all or most of the vegetables in the above recipes.
  
  The first meal is as we've always had
  
  but the leftovers have sometimes been treated a bit differently since our stay in AZ. At those times we eat them as a fish chowder with a smaller amount of the salmon augmented with beans, typically over broccoli. Sometimes the beans may be garbanzos (chick peas) - which we like in various dishes and just plain - or more recently, pinto beans which are the makings of refried beans. Kitty likes to add salsa to her chowder, while Paul enjoys the flavor without any additional seasonings.



• Kitty's cousin Joanne in Maine shared her recipe for marinated salmon which we had the pleasure of enjoying during a visit in early November 2003. We modified the ingredients slightly to fit what we had on hand (and Kitty's preference for acid tastes) and found it to be delicious.
  1T olive oil, 2T wine vinegar, 1/2 t each of rosemary and thyme, 1T diced garlic; pour over salmon fillets (or steak) and refrigerate for at least 4 hours. Sometimes Kitty just spreads garlic paste directly over the salmon before putting it into the marinade, minus the diced garlic. Fry steaks on moderate heat till just done - flakes easily. We prepare and cook enough for 2 meals (total 1 lb). The photo is Paul's serving at ~.3lb of salmon. We've enjoyed this taste of salmon so much that we used it exclusively during our winter 2003/2004 AZ stay.



• Another version of poached salmon we have been having even more of since Fall of 2004 is done using "achiote". Kitty found in Toronto's Kensington Market a source of "achiote" - a spice she was introduced to way back in the early 1970s by a co-worker who's husband was Puerto Rican. This red seed produces a very pleasant flavor to oil when a dozen or so are heated in a source like coconut and then used in rice and bean dishes. (Achiote is also been used as a "natural" coloring agent in many commercially sold foods.) In Kensington Market (and later in Casa Grande AZ), we purchased a pressed condiment paste that is chiefly achiote (also called annatto) and liquify it with olive oil and vinegar, marinading salmon before browning. Peppers, onions and mushrooms also take on a same delicious flavor when added to the meat. Achiote is mild, not hot spicy, and a very nice change from other spices. (Kitty strongly recommends using an apron when cooking with achiote since its red color will stain fabrics.) An online source for achiote paste.
  This series of photos gives a view of the preparation of a variation of salmon fillets using achiote for seasoning.
  
  After about 25 minutes on low simmer, our servings of salmon (Paul's in the foreground next to the stove) are done; the skillet holding still enough for another meal has also saved considerable cooking time.



• Updated 3/12/08 Canned salmon can be used in a variety of ways and is of comparable nutrient value. A variation of lasagna was created using rye noodles, flaked canned salmon, parboiled red & green pepper, caulifower and brussels sprouts, and cottage cheese in 2 layers with sauce over each. Store-bought spaghetti sauce (one without added sugar and with extra virgin olive oil - recommended: Private Selection brand Tomato and Basil marketed by Fry's for its also low cost) works very well; after about 20 minutes in a medium oven, a topping of sliced cheese is added and a bit more heating till melted. This size makes at least 6 servings for us.



• New 3/12/08 Canned salmon was added to sauteed onions, garlic, bell peppers, broccoli and then our recommended store-bought spaghetti sauce store brand, Private Selection Tomato and Basil, marketed by Fry's. This time we had it over rye noodles but on other occasions we eat it atop spaghetti squash (cooking directions). Paul did the cooking of this sauce.

Using Other Nutrient-dense Fish

• 
  Tuna Vegetable Melt was an invention we came up with one "fish" day (every other) in Arizona when we had no salmon. (All grocery buying there must be done at least 10 miles away, necessitating a drive, rather than the quick walk when in Toronto.) 1 can of tuna was mixed well with its own water, warmed in microwave, and then placed over plate of previously cooked vegetables. Cheddar and swiss cheese provided the additionally needed protein. We actually split the single generously filled plate approximately 3/5 for Paul and 2/5 for Kitty.



• 
  Two cans of tuna mixed with sauteed peppers and onions added to 5 beaten eggs is the start of a good-sized fritata. This one was baked in the oven until the egg mixture was set and then parsley, cheddar and swiss cheese covered the top. When the cheese was well melted, we declared it done. Broccoli, yam chips (fried in chicken fat) and tomato slices completed the meal. Jack, who was visiting for several days and helping with yard work received the biggest serving - the one to the front left. Kitty's is the one in the near front. And there was enough for a one serving of leftovers for another day.



• Kitty experimented with a recipe she found at the Beachcliff website (producers of sardines) and came up with delicious sardine and mackerel pizzas, which she later extended to canned salmon. Rye bread is moderately toasted, spread with mustard, covered with pieces of sardine, mackerel or salmon, and then sprinkled with parmesan cheese. The next layer is either a good spaghetti sauce or precooked tomato/zucchini combination (best if separately warmed up first). The pizza is placed in the toaster oven for another 5 to 10 minutes for thorough warming, with slices of cheddar and swiss cheese added for last couple of minutes. Sometimes Kitty adds fresh mushrooms and/or green pepper slices.
  This pizza is big enough to feed both of us with a side serving of vegetables (spinach in the photo). Paul was hesitant when Kitty made and served this pizza the first time; but after eating it he really looks forward to this fish meal.

Using Beans and Grains

• Shredded Baked Spaghetti Squash (cooking instructions) topped with marinara (tomato) spaghetti sauce containing pre-cooked beans (or leftover meat), sauteed onions, peppers, and mushrooms, topped with generous amount of shredded parmesan or other cheese; broccoli crowns.



• 
  Skillet Vegetable Bean Lasagna - layers of thinly sliced raw eggplant, cooked remaining buckwheat pasta (~2 oz), zucchini, onions, peppers, cooked spaghetti squash, tomatoes, mushrooms, tomatillos, cooked pinto beans, prepared spaghetti sauce, cottage cheese, Manchego cheese (Mexican), and grated Parmesan cheese. This was an invention with only the foresight needed to purchase the eggplant and spaghetti squash. It was simply delicious - good enough for company dinner :>)



• Also see soup recipes provided under Supper. These (or variations) have been "turned into" main meals by serving over quinoa, sprinkling generously with parsley and accompanied by baby greens and/or another highly colored vegetable.
  To the left, black bean vegetable stew over quinoa is accompanied by leftover cooked beet greens and fresh baby greens.

Another variation of vegetable stew is done in the skillet and includes precooked garbanzos topped with cheese and parsley. A shared bowl of baby greens are typically a regular dinner accompaniment, sometimes dipped in humus on the way to our individual mouths.

And still another non-meat stew is lentil-black bean vegetable accompanied by avocado and baby greens.

Using Poultry

• Chicken (free-range) whole legs with slivers of garlic and/or lemon slices under the skin of the chicken pieces before lightly browning and then poached in a large frying pan with quinoa, slices of onion, pieces of yam (or squash or turnips), and fresh mushrooms. Cumin is the dominant spice used in this meal but a combination of thyme and rosemary is good too. (Click on photos to enlarge.)
  Kitty really likes heavily "lemoned" chicken and eats most of the cooked lemon slices - sometimes rind and all. Cauliflower greens and broccoli were the accompanying vegetables at this meal with a bit of quinoa a regular, instead of rice, white potatoes or pasta. Our home-made cranberry-raisin sauce was added at the table. This plate was Paul's; Kitty only eats the thigh at dinner and saves the leg for a "supper protein".



• Chicken thighs and stuffed mushrooms topped with peppers and tomatoes fill this skillet and is a delicious meal. The very large mushroom caps are filled with chopped onions, zucchini, mushroom stems and parmesan cheese.




• Another way of cooking the chicken legs we enjoy is without the lemon and quinoa; instead using peppers, tomatoes and cilantro instead. Delicious!
  In any version of skillet chicken, Kitty recommends adding about 1/4 cup of water (increase to 3:1 if using quinoa), sprinkle with what spices you favor, cover and let simmer for about 45 minutes or till no blood runs when meaty part is pierced. This is really delicious no matter which variation is chosen.



• Turkey is definitely a favorite and especially when we have a whole bird since Kitty loves stuffing. See recipe. Using a covered roasting pan ensures a moist but still browned turkey with scrumptious flavor.



• Several whole chicken legs or 2 to 4 turkey thighs are easily done in a covered roasting pan. Smearing the meat with miso prior to cooking results in it being deliciously flavorful and tender. We typically add whole carrots and onions to the roasting pan and serve with green vegetables cooked and/or raw. Instead of miso, the use of a thin paste of achiote makes for another delicious roasting pan chicken dinner


• Since changing to 24-hour days and therefore reducing meal sizes, dinners are sometimes a large salad with leftover chicken or turkey even during the cooler months. This one the day after Thanksgiving was perfect!


Using Other Meat Including Organ Meats
• 
  We find pork much more flavorful than beef and enjoy it as chops, roast or stew meat. We typically cook with onions, garlic, green (sometimes red) cabbage slices, sauerkraut, and yam or squash pieces. To the left, tomatoes were also used with the stew meat and is served with broccoli crowns, cauliflower, and unsweetened applesauce. With this frying pan method, after first searing the pork to generate a bit more flavor, we poach the meat/cabbage/sauerkraut combination on low heat using a small amount of water (no cooking water is ever discarded).
  
  When we use oven cooking in the cooler months, we reduce acrylamide^{R1, R2, R3} formation potential (and produce deliciously tender pork roasts) by using covered roasting with slow low temperature (300F). (We used aluminum foil for the pumpkin-ringed roast in this photo but purchased a covered roasting pan soon afterwards for use in AZ.)
  
  The more typical roast pork dinner cooks up deliciously at the cottage - and warms the rooms at the same time in late Fall. Kitty's plate of pork, sweet potato, cabbage, sauerkraut, carrot, mushrooms, onions, green beans and broccoli - applesauce was added later.
  
  Pork chops on sale were braised in frying pan with onions and peppers. The yam was baked foil-wrapped in the toaster oven resulting in a mouthwatering treat. Details for getting the perfect baked sweet potato ("yam").



• Organ meats are included in our diet on an irregular basis - more like when we're in the mood for liver (beef or pork), kidneys (beef) or beef heart, or the chicken hearts described further below.This beef liver meal was delicious - Paul does it just right. And it was very inexpensive - the 1/2 pound of liver had been marked down by a CN$1 so that it cost only 34 cents! The yam, spinach, bean sprouts, peppers, onions and mushrooms brought the total cost to less than CN$3.00 for both of us. There was so much food that Kitty could only eat 3/4 of what was on her plate, putting the rest away for a supper meal a few days later.


• A "find" in the Casa Grande Arizona local Food City has been packages of solely chicken hearts - something we never see in the supermarkets in which we shop in Toronto. (USDA report - chicken hearts) We purchase enough for 3 meals (~0.6 lb per meal for both of us, since they do cook down a bit) and saute all of them (sometimes cut in half) with onions and garlic. Sometimes in the initial cooking we add one meal's worth of quinoa and leave it in the mixture for that day's meal. After removing 2/3 of the chicken hearts (plus onions and juices) which we package separately in the freezer for later meals, we then add other vegetables and spices depending on our mood and availability. We choose from the vegetables used in the above meals and have found that generous use of thyme with the combination is just delicious.
  Two vegetable items easy to find in many Arizona supermarkets, but not quite so in other places Kitty has looked, are tomatillos and nopalitos. The former look much like small green tomatoes and add a bit of sour taste to a recipe. They are typically sold with a natural paper-like covering that is removed either at the store - to ensure that the fruit/vegetable is ripe but not spoiled - or just before washing prior to chopping and cooking. Tomatillos are also the basis of green (verde) chile salsa. Nopalitos are the young pads of prickly pears with their needles removed and ready for cooking. They can be bought already cleaned, chopped and in bags but are a bit pricey this way. The inexpensive route is to buy - or even cheaper, to pick - young pads and remove the needles yourself. Kitty tried this many years ago, doing it over a flame as she was instructed by a "veteran"; she's really not keen on doing this again despite having many plants in the yard.


Using Eggs
• 
  Eggs are periodically a main meal for us. Paul makes a mean omelette with various vegetables and cheese. This one has 5 eggs, onions, garlic, zucchini, bean sprouts and spinach. No attempt is made to brown this thick omelette on both sides - just cover and cook on medium heat till egg white is firmly done.


• 
  This 4 egg omelette contains a lot of spinach, small amount of bacon and fair amount of cheese (cheddar, swiss and also some shredded parmesan). Onions, garlic, red pepper and mushrooms are included too. This meal was rounded out with a shared sprouted grain tortilla, salad, pomegranate/pineapple juice and our supplements (pills and "cocktail") of course.


• 
  Another egg main dish we found during our winter 2003/2004 stay in AZ to be really good was a fritata - a sort of baked scrambled egg with vegetables. The one pictured has layered partially cooked eggplant, zucchini, onions and peppers and was heavily covered with cheese. We added broccoli and refried beans to complete the meal.



• 
  New 3/12/08 In early 2008 we decided to eliminate most omelettes and instead cook the eggs and vegetables as scrambled. This reduces the formation of advanced glycation endproducts (AGEs) that we ingest because the cooking is done at a lower temperature - the eggs do not brown. (For more on cooking temperatures.) This particular dinner, was especially colorful due to the shredded raw beets and spinach that were included in addison to 2 slices bacon (chopped), onions, garlic, peppers, broccoli and cauliflower.


Using Cheese New 3/12/08
• 
  New 3/12/08 There is plenty of protein in our entire multi-course meal (and we have purposely reduced it), so that simply the amount in approximately 40 and 30 grams of cheese, Paul and Kitty respectively, plus the smaller amount in the barley is sufficient for this course. Quinoa is also a good replacement for the commonly used rice and wheat pasta.

2005 Thanksgiving Turkey (free-range) Stuffing

We ordered a free-range turkey at Sprouts Market in Chandler Arizona where we do much of our bulk food and produce shopping. All the giblets in the 14 lb bird were present and Kitty cooked them as follows:

• giblets and neck, reserving liver till later
• 1 medium onion chopped in large pieces
• 2 medium carrots chopped in large pieces
• 1 stalk celery cut in half
• ~ 1/2 tsp each rosemary and thyme

Place in pressure cooker with 3 Cups water. Cook at 10 lb pressure for 20 mins. then remove from heat and reduce pressure slowly for 5 mins., followed by rapid pressure reduction under water. Remove lid only when pressure has been reduced. At this point, neck is easily falling apart and gizzard is easily pierced with fork. Return pot to stove, add liver and cook approximately 20 mins or until liver is done. Put broth with giblets aside.

• 1 lb loaf of European sour dough 100% rye bread, cut into small cubes
• ~1/2 C assorted nuts (pine, filberts, walnuts) ground
• ~1/4 C hemp flour (could have used ground extrusions but wanted to use older flour)

Place in bowl or soup pot large enough for mixing.

Saute the following in 1T olive oil over low heat:

• 1 med onion, finely chopped
• 1 clove garlic minced
• 1 large stalk celery, finely chopped
• 6 med mushrooms chopped
• 1 t ground rosemary
• 1 t ground thyme
• 1/2 t ground sage
• 1/8 t pepper

Mix sauteed items well with bread cubes, nuts, flour.

Put cooked giblets and vegetables, and meat from neck through a fine meat grinder and into bread cube mixture. (We put a piece of bread to the grinder at the end to help get all the meat out.) Stir till well combined adding additional broth as needed for desired degree of moisture.

This stuffing was definitely different than any Kitty had made in the past but it was also definitely delicious. There was enough to fill the cavities of the 14 lb turkey and "overflowed" into a small casserole dish. The stuffing and meat freeze well and tasted just as good when thawed and warmed. We made several freezer bag packets containing white and dark meat, stuffing and cooked yam for later meals. In addition Kitty skillfully removed the entire untouched breast and thigh which she placed in a freezer bag along with a generous amount of stuffing. All was thawed for the main course of our 2006 New Year's Day dinner enjoyed with two friends - they liked it very much and we thought the stuffing was even better than at Thanksgiving.

We modified the above recipe for Thanksgiving 2006 by using cooked barley in place of all but 2 slices of rye bread. The only rye bread we had was the 2 pounds of delicious Rudolph's brand we had brought from Ontario and didn't want to use it as stuffing. The barley based stuffing was so good that we'll likely do it again as regularly instead of using just bread.

Our 2007 Thanksgiving turkey stuffing was only slightly modified from the recipe for 2006 (which was a slight variation on the 2005). This time all but 1 slice of 100% sour dough rye was used along with 1/2 C cooked barley. All the same spices and ground giblets (Kitty wouldn't think of making stuffing without giblets) and the vegetables that were cooked along with them. The stuffing in bowl in photo has just been completed - mixed in the large soup pot - and was refrigerated until the next morning when stuffed into the turkey cavities just prior to placing the turkey in the covered roasting pan. About half was used in the turkey and the remainder baked in a covered dish moistened with some of the giblet broth (in photo at right). The 13.8 lb turkey was done in 5 hours with temp at 300F and looked just as beautiful as previous photos. All the turkey and stuffing leftovers (except 1 serving given to our guest for an additional meal) were separated into meal size for the 2 of us and then into freezer bags with some pan drippings. The remaining combined pan drippings and giblet/vegetable broth was frozen and will be the base for a turkey vegetable barley soup - all the bones from the carcass were also frozen away and with the meat left on them will make for a great soup. There's very little that we throw out. ;>)

2001 Christmas Capon (free-range) Stuffing

The free range chickens we buy from our butcher do not generally come with giblets, the very basis of the stuffings both of us enjoyed since our childhoods. Therefore, Kitty looked in our neighborhood grocery store and quickly found a package of turkey livers and hearts (3 each!). When she examined the capon (6.5 lbs), she found that the neck was intact - so she cut it off - and that there was a plastic bag containing a liver inside the cavity. She now had more than enough, though she would have liked to have been able to include a gizzard. The recipe:

• 3 turkey hearts
• 1 capon neck
• 1 small onion chopped
• 1 carrot chopped
• 1 stalk celery chopped
• Enough water to cover the above

Add the following when the hearts can be pierced easily with a fork. Cook another 5 min and turn off heat.

• 1 capon liver
• 3 turkey livers

Put broth with giblets aside.

• 2 slices each of 2 different 100% rye breads, 1 being a mix with flaxseed
• 3 slices of white sourdough bread

Cube the bread and place in bowl large enough for mixing.

Saute the following in 1T butter:

• 1 med onion
• 1 large stalk celery
• 3 med mushrooms chopped
• approx. 2T parsley chopped
• 1/2 t ground rosemary
• 1/2 t ground thyme
• 1/2 t Turmeric

Mix sauteed items with bread cubes.

Put cooked giblets and vegetables, and meat from neck through a fine meat grinder and into bread cube mixture. (We put a piece of bread to the grinder at the end to help get all the meat out.) Stir till well combined. We estimate that this made enough to stuff a 10 pound turkey since there was a small casserole dish full in addition to that in the cavities of our 6 1/2 pound capon. This stuffing has a more liver to bread ratio than any of ones eaten in the past and a result is much higher in protein.

Cranberry-Raisin Sauce - easy as can be!

Paul's been making this no sugar added cranberry sauce since long before Kitty came along, but now it's a staple with all our poultry. And it's yummy!

• 300g bag of frozen cranberries (~1.5C) - but we use fresh when they're available
• 1/3 C water

Bring to boil and then simmer gently until all are "popped", which takes longer when they're frozen of course ;>)

• 150g dark raisins (~1C) added to "popped" cranberries

Mix well and add a little more water if necessary to keep sauce consistency; dryness of the raisins will greatly determine the amount needed. Simmer on low for ~1/2 hour; this allows the sugar to "come out" of the raisins and mix with the cranberries.

This sauce is on the tart side, but that's the way we like it. Even if someone still has a "sweet tooth", he/she can learn to shed it when the non-value of even moderate amounts of processed sugar is understood and alternatives like this one are used.

This sauce makes a terrific topping for vanilla ice cream. Absolutely delicious! So enjoy an occasional ice cream sundae with a minimum of sugar and no artificial sugar substitutes either.

Some More Nutritious Main Meal Ideas

See the comparison table of Nutrient Dense Fish to help make informative choices.

Meats and fish are cooked with a small amount of water and the juices used instead of any flour or corn starch based gravy.

Fresh lemon is squeezed over fish at the table - no tartar sauce is used.

Miso is a delicious fermented soy product (we prefer one made also using barley) that can be added to the meat drippings or earlier in the cooking stage for a delicious flavor. We made a point to bring it with us to Arizona in January 2005 and have been enjoying it immensely with chicken and pork.

Another spice option with a bit of pep is chipolte sauce - a type of barbecue sauce used by some latin cooks; it's especially good on chicken but would likely be very tasty on pork or beef.

Achiote is a real favorite spice for our salmon - see description on salmon; it also works well with chicken and we imagine it would flavor pork and beef nicely also.

Rice and wheat pasta are never eaten at home and white potatoes extremely rarely - only with the once or twice per year (beef) steak (sometimes accompanied by eggs, a taste pleasure for Paul). Quinoa (containing more protein and vitamins) is a great tasting substitute for rice. We simply add 1/3 C under the browned chicken, add 1 C water and let it cook along with the skillet contents - tastes great! Alternative pastas made from quinoa, kamut, buckwheat groats and hulled barley are much more nutritious. Pearl barley (the bran has been polished off) is also an acceptable substitute for rice or potatoes and can be cooked in plain water or bouillon in a ratio of 2:1, water to barley. Kitty finds that a ratio of 3:1 is necessary for the unpolished barley which has more nutrients and is therefore a better nutritive choice.

A variation on the white quinoa is the red or "ancient" which has a slightly different taste and constituency and also slightly higher protein content. The nutrient breakdown of grains for comparison. Ancient Harvest is a readily available source of quinoa products and can be found in the health or even rice/pasta sections of major grocery stores. In early March 2008 at a party we enjoyed a taste of this quinoa to which raw green pepper and red onion had been added - it was very good and Saundra gets a thumbs up for it!

When living in Toronto during hot weather, on the rare occasions when we used our toaster oven, we moved it out to the balcony to avoid heating up the kitchen. Even when cooking whole meals in a frying pan, if the day is truly too uncomfortable to eat a hot meal during the daylight hours, we switched dinner and supper, eating the salad meal in the warmer hours. However, when it was *really* hot we sometimes did not even feel like eating a typical meal at all. On those days, we often ate an array of cold raw vegetables with cheese or cold meat or cold fish, similar to what we sometimes ate for supper.

Breakfast Meals * Supper Meals * Beverages/Desserts/Snacks/Dining Out *
Kitty & Paul's Diet Regimen (overview)

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Page last updated 3/12/2008

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