Free or Inexpensive Self-Care Activities

Some options I can think of:

• Exercising.
• Baking, or cooking a tasty, healthy meal for yourself and/or others.
• Listening to favorite music, podcasts, or audiobooks.
• Doing a random act of kindness, or honestly complimenting someone.
• Talking with a friend or family member.
• Going to a park to play on the playground, to hike, to geocache, or to sit and enjoy nature.
• Making and savoring a favorite cup of tea or cocoa.
• Meditating (Here's a free 28-day guided meditation course for February, registration still open. I'm in no way affiliated with the site or the company nor am I making or promoting any purchases.)
• Creating and using a 'Happy List': When you feel emotionally stable, make a list of things that make you feel better. Keep it in easy reach so when you feel bad you don't have to think, just read and do. Some possibilities — 7-minute workout, make a favorite cup of tea or cocoa, meditate. Here's an example.
• Working on an existing hobby (without buying anything new); singing or playing an instrument.
• Napping and sleeping enough at night.
• Indulging in a tiny treat, such as a morsel of exquisite chocolate.
• Going for a walk alone, or with a pet or loved one.
• Taking a shower or bath, maybe with bubble bath, incense, or candles.
• Using a homemade skin scrub or mask.
• Painting your nails, finding a new style for your hair, flossing, etc.
• Learning something new on sites such as KhanAcademy or DuoLingo.
• Writing letters and/or sending packages to other people -- and receiving them.
• Taking a 'free' unplanned, unscheduled day.
• Volunteering.
• Read books you own, or borrow some from the library.
• Tidying or organizing an area.
• Going for a scenic drive, bike ride, or transit ride.
• Journaling or writing.
• Coloring or learning to draw.
• Trading massages with a loved one.
• Local free or Pay What You Can days at theaters, zoos, and art, history, or science museums.

Salame Protein Focaccia

Adapted from Whey Focaccia with Rosemary and Tomatoes

Ingredients
2 T. warm water
1 t. sugar
1 T. yeast

3 c. unbleached heritage-grain AP flour
1/2 c. unflavored whey protein powder, ~2 scant scoops, ~40g protein
1 t. salt
2 T. fresh rosemary, minced
4 cloves garlic, minced
2 T. extra-virgin olive oil
1 c. skim milk, warm

1-2 T. olive oil
15 slices uncured salame, chopped
1/2 large sweet onion, diced
1 cherry tomatoes, or chopped tomatoes
1/4 c. finely grated Asiago, Parmesan, or Romano cheese


Directions
In 2 T. of warm water, add the sugar & yeast and allow it to foam.

In the meantime, combine flour, whey powder, salt, garlic, and rosemary, and mix. Add 2 T. olive oil and mix. Add the foaming yeast to the flour and mix in well. Add the warm milk and knead either in your mixer or by hand. Knead until it is a smooth ball that lifts off without sticking to the sides of the bowl.

Cover and let it sit for a couple of hours -- either plastic or a damp towel.

Preheat the oven to 350˚F.

Drizzle remaining olive oil in a 9x13" glass baking dish.

Punch down the dough and toss it in the oil in the dish, using the dough to spread the oil to coat the dish, and spread the dough to fill the shape of the dish.

Sprinkle each topping in a layer, finishing with the cheese.

Let rest 20 minutes (keep covered if need be). Bake for 25-30 minutes, until you see that the crust is brown and the top is starting to brown lightly too.

Nutrition Facts

Servings 8.0
Amount Per Serving
calories 216
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 12 mg	4 %
Sodium 513 mg	21 %
Potassium 134 mg	4 %
Total Carbohydrate 24 g	8 %
Dietary Fiber 4 g	14 %
Sugars 4 g
Protein 13 g	26 %
Vitamin A	6 %
Vitamin C	8 %
Calcium	11 %
Iron	10 %

Fennel and Potato Gratin

Adapted from Bon Appétit's Scalloped Potatoes with Caramelized Fennel and Eating Well's Fennel Gratin

Ingredients
2 T. butter
1 T. olive oil
3 c. thinly sliced fennel bulb
2 bay leaves
Salt and pepper
1/2 c. dry white wine
2.5 lbs. yellow potatoes, thinly sliced
1 large garlic clove, minced
1/2 c. heavy cream
1 c. skim milk
1 1/2 c. water
1 t. chicken bullion paste
1/2 c. asiago, parmesan, or romano, finely grated

Directions
Preheat oven to 350°.  Coat a 13x9x2” or other 3-qt. baking dish with 1 T. butter; set aside.

Heat remaining 1 T. butter and oil in a large deep skillet over medium heat. Add fennel; season with salt and pepper and cook, stirring occasionally, until fennel is evenly coated with fat and begins to sizzle, about 2 minutes. Add wine and 1 bay leaf. Cover, reduce heat to medium-low, and cook, stirring occasionally, until fennel is tender, about 20 minutes.

Uncover, increase heat to medium-high, and cook, stirring often, until liquid has evaporated and fennel is golden brown and caramelized, about 10 minutes. Add 1–2 T. water to deglaze pan, scraping up any browned bits from bottom of pan for added flavor. Discard bay leaf. Set fennel aside.
Bring remaining bay leaf, potatoes, cream, milk, water, bullion paste, and garlic to a simmer in a large wide pot (watch carefully; do not let mixture boil over). Season with salt and pepper and cover with lid slightly ajar; simmer gently until potatoes are just tender and liquid has thickened, about 10 minutes. Discard bay leaf.

Using a slotted spoon, transfer ⅓ of potatoes to prepared dish, spreading in an even layer. Season with salt and pepper and sprinkle with ⅓ of the cheese. Cover with half of fennel. Repeat process, ending with fennel. Cover with remaining ⅓ of potatoes and sprinkle with remaining ⅓ cup cheese.
Pour cream mixture over. Cover gratin tightly with foil and bake for 35 minutes. Remove foil and bake gratin until top is bubbling and golden, about 30 minutes longer. Gratin can be made 1 day ahead. Let cool; cover and chill. Rewarm, covered, in a 350° oven for 20 minutes, then uncover and cook until bubbling around edges and warmed through in the center, about 20 minutes longer.

Nutrition Facts

Servings 12.0
Amount Per Serving
calories 173
% Daily Value *
Total Fat 8 g	13 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 23 mg	8 %
Sodium 177 mg	7 %
Potassium 529 mg	15 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 2 g	8 %
Sugars 3 g
Protein 4 g	9 %
Vitamin A	10 %
Vitamin C	33 %
Calcium	11 %
Iron	5 %