Breakfast Attempt 2

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Followed the same routine as the first breakfast attempt, including the pre-heating of the spinach.
One addition to this breakfast was the preparation of a papaya sidedish. The papaya was cleaved in half, seeds scooped out and planted outdoors. A lemon was sliced, with lemon juice sprinkled on top of the papaya and the remaining lemon slices were added to a jar of water for infusion.
Instead of cranberry juice, the smoothie had coconutmilk added. 

 

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Last Night’s Dinner

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Last night’s dinner consisted of spaghetti squash and ground turkey. Added to the sauce were mushrooms, peas, garlic, onion, kale and marjoram. 

 
The “noodles” were created by cleaving a spaghetti squash in half the long way, spooning out the seeds, then placing them open-face down in a pan of shallow water. Then placed in an oven, pre-heated at 400°F, for 20 minutes to steam. When done, a spoon or fork can be used to rake out the interior of the squash, which naturally shreds in the form of noodles. 

 

Finishing touches were topping spaghetti off with shredded parmesan cheese, marjoram and crushed red pepper.

Breakfast Attempt 1

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Today’s breakfast was a smoothie with baked egg-avocado.

Key Ingredients:

▫️avocado

▫️eggs x2

▫️spinach

▫️chopped chives

▫️spicy paprika

 

▫️greek yogurt

▫️strawberries

▫️blackberries

▫️cranberry

Preparation began with preheating the oven to 425°F then adding greek yogurt into the bottom of a blender. It is recommended that liquids are added first then solids and ice later, to the blender. Then an avocado was cut in half and the pit was planted outside.

A tablespoon of avocado meat was removed and added to the blender; this creates a larger divet in each avocado half for the egg to sit in. Lines were cut into the avocado meat, both directions. This allows for easier eating later as well as more surface area for the egg white to run.

In today’s trial spinach leaves were rinsed, mashed together and added directly into the avocado, an egg was cracked open an added to each half. Future breakfast attempts will involve a pre-cooking of spinach either in microwave or pan, to wilt the spinach and allow more room for egg. In this trial spinach had to be removed and placed on top of the egg to allow the yolk to sit deeper.  Then placed in oven for 20 minutes.

Fruits were added to the blender, today’s selections were a plum, a bruised banana, several strawberries and blackberries, handful of blueberries, ice and spinach. For a lack of whole cranberry, cranberry juice was used. Started blending on low then worked up to high as the ice broke down.

After removing the avocado from the oven; chives and hungarian spicy paprika were added on top. Avocado contents are scrambled just before being eaten.

Dark Leafy Greens…

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Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach

As far back as WWII we have been told to eat “dark leafy greens”, “yellow vegetables”, “citrus fruits” and “anti-oxidant berries”… CDC decided to take these instructions one step further and studied vegetables and fruits from the afore mentioned categories.

CDC published research on the most nutrient dense vegetables and fruits. Based them on being a whole food and not simply excelling in one nutrient or another, per grams per calories. A lot of the foods listed were within the same family of plant as higher ranked plants, so different “cuts of meat” from the “same cow” were removed and this list of foods is for a rounded diet from any one or more variety of plant choices. Numbers are reflective of the rank the CDC gave them:

1. Watercress

3. Chard

6. Radicchio

8. Parsley

14. Chives

17. Red Pepper

20. Pumpkin

26. Carrot

27. Tomato

28. Lemon

30. Strawberry

38. Blackberry

40. Sweet potato