Venison Steak, Vegetables and Salad

I can't believe I forgot to post these!

From 6 weeks ago! The vegetables: half a tomato, a small kohlrabi, cucumber and two small white turnips, were sliced, and drizzled with a touch of the dressing and peppered.

The 3-4oz. venison steak was sautéed with the potato, onion, a tiny bit of poblano pepper in a little butter and a splash of the salad dressing. This is another 500 or less calorie plate, and it was delicious! 😋And, it came together in no time at all. Be Bold! Be Adventurous! Happy Cooking. . .Lin

Swiss, Garlic, Florentine Scramble

2 lg. eggs

salt and pepper

a splash of coconut-almond milk

Whisk this together in a small bowl and set aside.

1T butter

1 lg. elephant garlic clove - sliced

1 lg. handful of fresh spinach - sliced

1 slice of Swiss cheese

In a medium non-stick pan, sauté the garlic slowly for a couple minutes then add the spinach.  Cover and simmer on low for a couple minutes until the garlic scents your kitchen. Pour the egg mixture on the vegetables, cover and continue to cook over low heat another minute or two.

Loosen the cooked egg letting the liquid slide underneath.  Cook this way until the egg is done the way you like it.  Tear up the cheese and put it on top.  Cover again and remove from the heat.  Slice the orange and avocado or whatever edible garnish you'd like, then plate the eggs.  I'm not sure of the exact calorie count on this but I think it's between 400-500 and it will energize you for several hours. . .Lin

Fruity-Nutty Granola, Yogurt and Fruit

½c Chobani Plain Greek 

½c Bear Naked granola

½c quartered cherries

While eating this. . .I mentally recalculated the calories a couple times. Hard to believe something with this much flavor, crunch and volume is under 500 calories! I will ALWAYS buy this yogurt if it's available, regardless of cost. This time it was comparably priced to lesser yogurts.

430 calories!!

I love the creator's sense of passion, community, fairness, the way he compensates his employees and supports family back in his homeland.  Read more here:  Chobani  This time, as I picked it up I saw that my grocery store was doing a promotional.  If you buy two packages of Bear Naked Granola, the yogurt rings up free!  I'd never tried this granola before, but when I saw all the fruit and nuts, decided to give it a try.  Winning Combination!!  It's great!  The cherries, well, although they're mixed in, they're like The Cherries On Top!
I love this! . .Lin 🍒 💕 🍒

Potatoes and Chard with a Side of Beans

Potatoes and Rainbow Chard

1 5" Yukon Gold potato

1 bunch Rainbow Chard

1-2T minced jarred garlic

2T EVOO

2T fig vinegar

salt and pepper

Wash the chard.  Cut the stems in 1" chunks.  Scrub and slice the potato.  Cut it lengthwise, then in ¼" slices.  Coat with oil and vinegar, salt and pepper, steam, adding a little water if needed.  Cook, covered this way, over low-medium heat for 7-10 minutes.  Meanwhile, gather up the chard, roll it like a carpet, cut lengthwise a couple times.  Cross-cut in ¼" slices.  Add a little water if needed, cover and steam over medium heat, another 10 minutes.  This made 4 big servings. . .Lin

Small Mixed Beans

1c black beans, navy beans and black-eyed peas

6c water

Potato-Chard with Mixed Beans - 500 Calories

Simmer on medium until it comes to a boil, then turn the heat to a low bubble for 20 minutes.  Drain, rinse in cold water, put the beans back into the pot.  Cover with fresh cold water.  Bring to a boil, reduce to a low bubble again for an hour.  Try the beans to be sure they're done.  Drain, rinse in cold water.  Put the beans back in the pot and soak them in very cold water 5 minutes.  Drain again and let dry a while.  Use now or refrigerate for up to 5 days.   This was breakfast-lunch today.    The calorie count is based on ⅓ less beans than shown. Beans are very nutrient dense.  High in calories, but full of great protein and fiber.  I connected with a nutritionist a couple times, who makes a very convincing case for the value of beans in our diet.  According to her studies, 2+ cups of beans a day, will give a healthy person great nutrition, plus they'll pull lots of toxins from your body.  Check her out The Bean Queen. . .Lin

A Wonderful 10:30 Breakfast-Lunch

I don't crave bread like so many of my carb-loving friends.  Same is true for potatoes, rice. Yet, once in a while I do, so for those times, I buy a loaf of Ezekiel Bread.  It's made from flour of sprouted grain, and I freeze it.  It will often last me 3 months, taking out only 2 slices at a time (160 calories).   Just before it's gone I always replace it, for those craving days when a little good grain is exactly what I want. A while ago, I read how healthy sourdough bread is and came up with all sorts of healthy additions for mine.  corn flour, ground flax and chia seed blends, oat bran. . .but I suck at making anything sourdough, so I think I'm done with that idea.

Lately though, in my quest for healthy eating options, I'll crave this for breakfast, lunch or dinner.  I love eggs, but stay away from pancakes, waffles and cereal, other than really good granola.  My plan, since 2 'meals' a day works well for me, as does intermittent fasting, is to eat this in the morning just before noon, then have a plain Greek yogurt, frozen fruit and juice smoothie sometime between 4 and 6 pm.  Instead of a smoothie, sometimes it'll be granola, a little yogurt and chopped frozen berries. Then the hard part comes.  NOT snacking between then and bedtime.  Tea and water (and lots of discipline) will be my go-to's.

The smoothies are full of frozen cranberries, bananas, strawberries, dark cherries, pineapple. . .if I have a 'Cutie' I throw that in, peel and all. I'm not a peach or mango fan. Each time I make one of these I think, ahhhh. . .this is my FAVORITE EVER. . .until the next one.  Oh, they're good!  For liquid I usually use beet, carrot, pineapple or a little Blue or Green Bolt Farms juice.  Sometimes if there's already enough fruit, just filtered water, but often, if I just put all the ingredients in the blender jar and let it stand there 5 or 10 minutes, the fruit gives off enough of its own liquid.  I also routinely add ground nutmeg and lots of pumpkin pie spice.  At least 1-2 teaspoons.  After everything's well blended I'll taste it.  If it needs a little sweetness, I'll use real Maple syrup.

Lightly Steamed Carrots, Pickles and
Loaded Grilled Cheese = 350 calories

This is one prefect day for me regarding food.  Now I'll work on making other perfect days with more emphasis on vegetables and lean protein and add those as they happen.  Calorie counting was the way we kept a running tally on our food intake back when I was young, and this is still my preference.  Totaling the calories of a balanced plate with a little grain, fruit or vegetables, healthy dairy and something crunchy.  The sandwich plate is 350 calories, for everything shown including a little mayo spread on outside of the bread to toast and brown the surface, in a hot frying pan.  It's a 'loaded' grilled cheese, with tomato and onion. My very favorite sandwich! 

Dinner took a turn, it was vegetables, a salad and a square of an egg bake.  The smoothie will happen tomorrow and I'll add the picture and details. . .Lin

Bacon & Vegetable Egg Bake

As always, be creative.  If you don't have bacon, use smoked chicken, or sliced ham.  Or make it vegetarian or vegan! . .Cooking is art.  More open to interpretation, current refrigerator contents, and going-with-the-flow.  Baking is science.  This recipe contains both actually.

I used to make these with ½-⅔c Bisquick, but ran out once.  I was already chopping and assembling when I realized, so I Googled 'what's in Bisquick.'  I make my own modification of that now, usually using a mix of wheat and corn flour, plus about 1t baking powder and ½t of salt, per cup of flour mix.  My Breakfast Bakes are similar to the Bisquick 'Impossible' recipes in that they don't have an actual crust, bottom or top, like a quiche. The flour mix creates just a hint of that, and holds all the ingredients together nicely.  Good for those of us who are NOT 'crust people.'

Leavening agents always puzzle me, so when this mix turned out well, I was happy. I like to add about ¼-⅓c of good healthy elements also.  Today it's my favorite, one of Linwoods ground seed blends.  They make excellent quality products.  When adding flax, etc., always use ground vs. whole.  Whole seeds don't digest well, so all those good nutrients will just shoot right through you without absorbing 😉

Preheat your oven to 375° and grease an 8"x11" or 9"x13" glass pan.  I usually use coconut oil spray which works great.

5-6oz. good peppery bacon - slice, chop or cut with scissors into small pieces.  Fry, take off the heat and tilt the pan to separate the grease from the bacon.  In a large glass measuring container with a handle and spout. . .

8 lg. eggs - whisk well, then add:

1c grated Parmesan cheese

3T bacon grease

¾-1c liquid
· milk, sour cream + water, coconut-almond milk 

  half and half, (beet, carrot or tomato juice??)

2-3c chopped vegetables, a mix of spicy, aromatic, crunchy and flavorful - whatever you have in the fridge that would go well in this which is similar to an omelette.

3+oz. slice-chopped fresh spinach, kale or other greens

Chop - slice everything and spread evenly in the baking pan. Add the bacon pieces.

⅔c flour mix - today it was ¼c each, coconut flour and oat bran

½t each, salt & pepper, 1t baking powder

2T ground flax, chia, sunflower, sesame and goji berry mix

Breakfast Bake, Salad w/Vinaigrette, Kohlrabi = 425 calories

Mix the dry ingredients well in a small bowl, then just before baking, add to the egg mixture in the glass container.  Whisk well, pour over everything in the pan and top with cheese.  Today I used 6 slices of American cheese and sprinkled the top with a little smokey paprika just before it went in the oven.  Bake 30 minutes or until it's nicely set.  Remove from the heat, cool at least 15 minutes before cutting and serving.  This will keep well in the 'fridge for 3-5 days.  Since it makes a nice big pan, have a friend over for breakfast, bring some to your book or study group, or just about any hungry person you know, who needs to see your face! . .Lin