Hundreds of millions of years ago, North America and Africa were side-by-side in the giant continent of Pangea. Today we celebrate that proximity with foods from Mexico and Morocco. Why not?
Tostada : 308 calories 7.6 g. fat 18.1 g. protein 39.7 g. carbs GF PB Use some of the chili non carne [See November 4 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.
one 6” corn tortilla one 2-oz egg 2 Tbsp chili non carne 2 tsp Monterey Jack or Cheddar cheese, grated hot beverage of your choice – hold the cream and sugar 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.
Morrocan Tuna: 278 calories 1.4 g. fat 8.7 g. fiber 34.9 g. protein PB GF
4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few] Moroccan spices or ground cumin 1/3 cup white beans, rinsed [Goya brand is always reliable] 1 slice preserved lemon OR 1 slice fresh lemon 4 oz green beans 1 or 1/2 clementine [they originated in Morocco] cilantro
Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the beans are cooked, drain and stir in the cilantro. Plate with fruit.
You may have noticed that I focus on made-from-scratch foods. This way you know what you are eating and can control for fat, sodium, and additives. But don’t just take my word for it: 1. Cut Back on Trash— Literally “Resolve to cut down on the amount of trash you produce from food boxes, bags, plastic bottles and take-out containers. This simple act will not only decrease waste but it will also help you clean up your diet. You’ll start planning more, eating more real foods, ordering less take-out and spending more time in the kitchen! You will get healthy, decrease your carbon footprint and save money in the process.” — Katie Cavuto MS, RD, dietitian for the Philadelphia Phillies and Flyers