3 Nuts in In a Straitjacket

In the box today I have another wrap.  I've found wraps highly versatile and loaded with possibilities.  This little creation I'm calling 3 nuts in a Straitjacket.  I incorporate plenty of nuts into my diet and for good reason.  They're action packed with good for you components such as Vitamin E for heart health, dietary fiber for weight management and diabetes control, selenium to prostate health, and plant sterols to lower cholesterol.

Usually, I'll have at least one serving of nuts in the form of almonds, walnuts or pecans.  Just a handful is all that's needed.

Today though, I loaded up. 

Here's what I'm working with.

The nuts in question.

Plain almonds chopped
Roasted & Salted Sunflower nuts
Skippy Peanut Butter

I also use a La Tortilla Company Smart and Delicious wrap, some raisins, banana, and I swapped the avocado shown here with a granny smith apple.  I figured I wanted more sweet and the fat was already adding up.

 





 

 

 

 

 

I chopped my own almonds this morning.

And also caught the wrath of my wife for waking the baby.

 

 

 

 

Before I left for work I spread the peanut butter over the tortilla and sprinkled the sunflower nut and almonds.

 

At work, I sliced up the apple and banana, and presto, lunch is served.

 

This bad boy here is estimated to yield:

 

800 calories

40g fat (33% of my recommended intake)

105g carbohydrate

27g fiber (55% recommended intake)

25g protein

 

A lesson on fat: the recommended amount of fat intake per day for healthy individuals is 25-35% of total calories.  In my case my estimated calorie needs is 3768 (more on that calculation later).  This meal contained 45% calories from fat.  All from plant sources. 

 

Being this percentage was so high I should monitor fat in the evening and at snacks.  

 

But darn if that wasn't tasty!

 

“Don’t dig your grave with your own knife and fork.” ~ English Proverb

 

 

 

 





Soup's On

Today, I had one of those moments where I actually had most all the ingredients to a recipe in a cookbook in the house at the same time.  For me, this is like having the planets align, all of the stop lights on my commute be green, and the Chicago Cubs winning the World Series all rolled up in one. 

It just never happens.

So, my lunch today consists of a soup recipe from Andrew Weil, MD's book True Food.  It's just as the title says, Soup's On!  Here's what I'm working with.

The 'gredients

1 Butternut squash peeled and cut in 1 inch pieces
4 Granny Smith Apples
Some cloves of garlic, mashed
Chopped up onion use as much or as little as you like, I use a half of onion
A couple teaspoons of oil, I'm using grape seed oil
Just a teaspoon of salt
Cayenne pepper
Turmeric (optional)
The recipe calls for cashew milk.  The book describes how to make it but I don't have cashews in my pantry.  I do however, have plenty of coconut milk.

I found this recipe easy to execute, but time consuming from prepping the squash and apples.

I put all the 'gredients in a large bowl and mix it up.  I use my hands because I'm not afraid to get dirty.

 Bake all this in the oven until everything is soft.  Test softness by puncturing the squash with a fork.  Very little resistance means its ready.  Puree all of it in a blender with about a cup of water.  Pour into a cooking pot with the coconut milk, heat, stir, and serve.  Or in my case put it in a coffee mug since I don't have anything better to put it in.  Guess I didn't think that one through.



What goes with soup?  Salad.  It just sounds good.  Say it, soup and salad.  Soothing.

I felt fancy so I made kale salad. 

I clean and steam some organic kale.  It's highly recommended to use organic kale due to the high prevalence of pesticides found in conventionally grown crops.  Check out the Environmental Working Group's list of fruits and vegetables that people should buy organic under Resources in the sidebar.  I don't buy everything organic but there are certain items that have tested for levels of toxic pesticides and I don't want to give my long term health  to save a couple dollars.

Back to salad making.  Steam the kale.  While this is going on make a vinaigrette with tsp extra virgin olive oil 1 tsp balsamic vinegar 1/2 tsp reduced sodium soy sauce, and squeeze of lemon.  Grind some pepper into the mixture and sprinkle a little dried basil.  I use a fork to whisk it all together.  Then I toss in a little minced garlic

Keep an eye on the kale, it will take less than two minutes to get it to cooked just right.

Run the kale under cold water for a few seconds to stop the cooking process, toss into the Tupperware with the vinaigrette.  Then shake the beejeezus out of it.

 

Throw a few grape tomatoes at it and there you go.

 

Soup and salad.

 

 

What's the best soup in your recipe book?

 

 

Worries go down better with soup. ~Jewish Proverb

Hold On, the Herring Are Running!

So, I was planning on sharing my Not Exactly Greek Salad Greek Salad today, but that'll have to stay in the fridge for now 'cause we have, dare I say, bigger fish to fry (puns r' fun).  Down by Agua Vista Park in the Potrero Hill neighborhood SF which is less than half a block from work, the herring were running.  The local fishermen in the know come here and cast their nets straight from and the pier. 

 They were pulling like this all morning.

 

 

 

 

 

 

Now, the big commercial fishers mainly go after herring for their eggs or roe which is highly sought after in Japan.

 

One of the fisherman was kind enough to give us some fresh herring that he had just pulled.

 

 

 

 

My coworkers and I are fortunate enough to work in a place with a kitchen.  Seems we don't have a whole lot of working knowledge on how to prepare fish, especially herring we cleaned the fish of the eggs and guts...

 

Then Fried 'Em!

 

We used a Gluten Free seasoned flour mix that we've been meaning to sample.  They were quite good and simple to eat. 

The fish was complemented by some sauteed celery with sprouted brown rice and garlic.  The crackers to the side are Skinny Crisps Whole Shebang.

 

 

 

As you may suspect, I don't fry too many of my foods.  The main reason why not, when oil is heated as such a high temperature the fat will oxidize which produces free radicals (unpaired electrons that don't know where to go in your body).  A lesser reason for me is the increase in calories from fat.  For someone looking to reduce calories, frying is a hurdle to that goal. 

 

 

But, this herring, though fried, still provides health benefits in the form of omega-3 fatty acids (improved heart health).  In fact it is suggested by the American Heart Association that we eat fatty fish such as salmon, tuna, & herring at least twice a week.

 

There's one down, one to go for me.





 

 

Do get much fish in your diet?  How could you get more?

 

Everything in Moderation.

 

Benjamin Franklin



 

 

Sandwich's Cousin, the Wrap

Back to lunch.  This morning I felt I needed something a bit more hearty than a container full of green things.  Sometimes meat's gotta take the starring role. 

Let's make the Italian Mexican Wrap.

Here's what I'm working with.

The only thing not so great about this combination is the sodium content.  1492mg.  The Adequate Intake for individuals age 9 to 50 is 1500mg/day.  I just met that quota in one sitting.  Since I'm a healthy person who gets plenty of exercise and eats right most the time it's OK to go crazy on the sodium every so often.  But for those with hypertension, diabetes, or heart disease, tread lightly.

I start off with some minced garlic and chopped onion sauteed in sesame oil

Let the garlic brown a little before adding the sausage.

Next up, cook the Italian Sausage per package directions.  In this case I'm using the skillet method by browning the sausage first for about 5 minutes.

While all this is going on prepare the wrap.  I use muenster cheese, spicy brown mustard, bread and butter sandwich pickle, 1/4 cup kidney beans, one slice of beet.

 

I suggest using a 100% whole wheat tortilla.  More fiber.

 

 

 

After the sausage has browned for 5 minutes remove the garlic and onions to the wrap.  Add 1/4 cup to the skillet and continue cooking the sausage on med low heat covered until done.  If you have a thermometer use it the internal temp should be > 160 degrees Fahrenheit.

 

I like to dab off excess fat after cooking.

 

And there you have it.  The wrap is just as portable as the sandwich.  For this one I work at a place that has refrigeration so I'm covered food safety wise.  I suggest to let this be at room temp for no more than two hours after prep.

 

 

The lifestyle I lead lets me enjoy the freedom of not having to worry so much about what I eat.  I feel better when I eat consciously and somewhat healthy with more plant based ingredients than animal sure.  But, I like the feeling that I won't have to pay later on down the road for not exercising and eating right.

 

What steps do you take in your daily routine to feel confident in your food choices?

 

You've got to get up every morning with determination if you're going to go to bed with satisfaction.

George Lorimer, journalist

 





Pancakes, Star Wars, Utini!

After a night up with the Jossy Bear

I needed to simply remember my favorite things this morning.  And those things are Pancakes, and Star Wars.

This Christmas my lovely wife gave to me Williams Sonoma Star Wars Pancake Molds. What more could a Star Wars geek ask for besides a fully functional lightsaber and the ability to harness the Jedi Mind Trick?








Here's what I'm working with this morning in terms of gredients.

The original recipe is for fluffy buttermilk pancakes.

First, make buttermilk if you don't keep it in the house. 

Add 2 Tbsp apple cider vinegar to 3/4 cup milk. 

 Let sit 5 minutes or so.

 

While this is going on, melt 2 Tbsp unsalted butter on low heat.

Next up, whisk together 1 cup all-purpose flour, 1 tsp baking power, 1/2 tsp baking soda, 2 Tbsp sugar, 1/4 tsp salt.

I also add good buddies nutmeg and cinnamon in no particular ratio.

All this mixing and whisking has given the buttermilk enough time to sour.  Add the egg and cooled melted butter, whisk!

 

 

Since these are going to be pancakes from a galaxy far, far away, I do something out of this world and add grated orange peel.

 

Now we're ready to make the batter.  Slowly add the flour mix to the milk mix.  Fold in the flour.  That's just like it sounds, take a spatula and fold the flour and milk mix.  It's fine if the mix is lumpy, what's not fine is a runny mess.

 

Before pouring into the molds, be sure to hit those molds with a spray of oil.  Be generous and get into every crevice.  The batter will stick to the mold otherwise.

 

 

 

And that's that.  The Tie-Fighter didn't do so well but in the movies they never do.

The Falcon got a little singed, that's my interpretation as to how it looked after blowing up the second Death Star.







Star Wars and pancakes, just a few of my favorite things.

What are your favorite combinations?

 



Mom and Pop Gotta Eat Too.

Many people who read and follow this blog know that my wife and I recently welcomed our newborn baby girl into the house about a month ago. 

The transition to parenthood has been a tough one to say the least, but we've gotten into a routine now.  A new normal as it were. 

As has become the case, my wife and I are finding the opportunities between the crying, changing, feeding, and bonding to accomplish the simple tasks, like washing dishes, doing the laundry, bathing and changing into real clothes, even eating seems to have taken second fiddle.






Tonight, I was able to squeeze in this little gem. 

It's not a masterpiece, but it's far better than boxed mac n'cheese.

I took pork loin and seasoned with lemon pepper, Lawry's seasoned salt, and dried basil.  Baked at 350 in the oven for approximately 15 minutes.  From a portion control stance, these pork loin are a great example of what 4 oz. of meat looks like.  Clinically, a dietitian would say your meat should be the size of a deck of cards.  Well, there you go.  Also, if calorie and fat reduction are your goals, baking is one of the best options instead of frying.

The salad is the remains of the pre chopped romaine lettuce we had in the fridge complemented by some kidney beans, black olives, grape tomatoes and topped with Gorgonzola cheese.

My wife steamed some rice earlier in the day.  Pre staging meals is going to be the standard for the next little while.

The orange is the remains of the leftover sweet potatoes from New Year's.

Altogether this meal took about 20 minutes to put together.  I did most of the plating while the pork was in the oven. 

Life's about seizing opportunities no matter the currency be it money, advancement, for us it's time.  I've got a saying that like to use concerning time and opportunity, "The best time to do anything is always now."

What opportunities are you taking advantage of? 

Extra, for the parents out there, how do/did you do it and survive?

I've got a theory that if you give 100% all of the time, somehow things will work out in the end.
Larry Bird, former NBA basketball player

In the Begining.

Today, I'm reminded why I started packing my own lunch over 6 years ago.  To ease the cost of having a full stomach. 

See, I'm a former sailor in the U.S. Navy and one of the perks, if you'd call it that, was having prepared food available at least 3 times daily if one was so inclined to eat on the mess decks.  It may not have been the best stuff ever, but it was free which raised its value for me.

My first job after the Navy presented a challenge for me and ultimately the template for the sandwich routine.  I now had to feed myself somehow. 

Back then I had nowhere near the cooking and food prep skills I have now.  That being the case I spent many lunch breaks at Subway, Quizno's, and that taqueria that opened later on.  Combined with that fast food dinner's and take out, my food bill per month was eating up (ha ha puns r' fun) a good chunk of my income. 

Solution: make your own lunch with the food you've already purchased.  But, what does a single, young adult male purchase in the way of food for lunch?  Bread, sliced cheese, processed meat, maybe, and a big maybe lettuce of some sort. 

Well, I saved myself some money and continue to save by brown bagging it. 

Consider if you were to eat at Subway for lunch all week.  We'll go the $5 for the foot long since that's pretty good value compared to $3.75 for a 6 inch.  That equates to $25 a week, go the whole month $100. A year's worth of Subway, $1200.   If you want to have some fun check out this sandwich calculator to get an idea of where I'm going.  On average a homemade sammie I make costs $1.70. In a year that's $400. 

What would you do with an extra $800?

In today's bag we have quinoa with broccoli, carrots, dried cranberries, and some of the leftover kidney beans.

 

Be sure to rinse your quinoa before cooking.  This removes the saponin that coats the seed.  Most commercial and packaged quinoa has already been rinsed at the manufacturer, but giving it one more go will ensure the removal of the saponin which acts as a laxative.  Use running water not standing water.  What I have here is a presoak.

 All my components in their individual forms.
This is how I steam my broccoli.  Two birds
One stone.

 

 

The final product.

 

 

Altogether 452 calories, 4g fat, 18g protein, 20g fiber (42% of my own recommended intake.) 96g carbohydrates.

 

So, what's your motivation to prepare your own foods, lunch or otherwise?

 

Comment away.

 

Do not fear going forward slowly; fear only to stand still.

     ~Chinese Proverb

Lunch #1 Triple Red Salad

Lunch #1 Triple Red Salad

On the morning of December 31st, 2012 I packed my lunch with a sandwich for the last time for a while.  Here's what that sandwich looked like.

 

 

 

Packaged ham, 2 slices muenster cheese, maybe 1/4 cup romaine lettuce, ketchup & mustard, all stuck between 100% whole wheat bread (as you can see, I used the hull.  All out of bread makes it easier to keep with this project.)

 

I've been packing my own lunch now for over 6 years and aside from the occasional leftovers from dinner, the sandwich with cold cuts has been my go to mid-day meal.  And why not?  The sandwich is easily portable, easy to put together, and easy to make, and easy made into a somewhat healthy meal if done right (No processed packaged meats, more veggies, etc.).

 

And that's the thing, the sandwich is easy and easy can breed laziness and routine.  Which is where I feel I'm at.  This little project of mine is more about reawakening my creativeness while gaining  more experience with meal planning.

 

You've probably heard the joke where three men working on a a high rise building were taking their lunch one afternoon.  The first man exclaims, "Lasagna again!  If I have lasagna in my lunch tomorrow, I'm jumping off this building."  The second guy has roast beef in his lunchbox and he also has had it with how his lunch is being packed and will join the first guy in jumping off the building.  The third man has a bologna sandwich in his lunchpail and he also says that he's jumping if he has bologna sandwich just one more time.  Sure enough, the next day all three men have lasagna, roast beef, and a bologna sandwich respectively and they all jump off the building.  Quite sad nowadays given all the resources available in the ways of counseling, but that's not how the joke goes. 

 

At the funeral, the wives who pack the lasagna and roast beef sob and sigh and say, "if I only know my husband wanted something else I would've made that instead."  Then they look over to the wife of the bologna sandwich man.  She's not showing a hint of sadness.  They ask her why she's not mourning. 

 

Her reply.  "He packs his own lunch."

 

Just like most things in life, if you're not happy with what you've put in front of you, change it!

 

And so it goes my first lunch outside the sandwich.  It's a salad I've dubbed Triple Red Salad on account that it has three ruby colored components: pomegranate seeds, kidney beans, and beets.

 Pomegranate Seeds

1/2 cup Kidney Beans.  From the can.Washed to further reduce sodium content.

Julienned Beets

 

 

 

I took these and added 1 cup of chopped romaine lettuce that I chopped the night before.

I use the salad spinner to make life just a little easier.

 

 

Throw it all together with some Dubuque Ham left over from the New Year and that's Triple Red Salad for you.

I used some Caesar salad dressing to round out this antioxidant and fiber rich salad.  Note the container I used for the dressing.  I got it from the taqueria my wife and I frequent.  It helps control the portion of dressing (2 Tbsp).

What is/are your go to lunch staples.  Any habits or tendencies you can think of?

Comment away.

Let thy food be thy medicine.
    ~Hippocrates