Rich Flavors to Enjoy

We’re still not eating your grandmother’s diet. Instead of salads, we’ll enjoy some foods with high flavors. And ‘enjoy’ is the key word.

Buttermilk Baked Eggs:  283 cal   6.2 g fat   11.7 g protein   18.8 g. carb       This recipe is from Marion Cunningham’s The Breakfast Book.   All I added were the sides. Great book full of good recipes.buttermilk baked eggs:mixed berries

1 slice 70-cal whole-grain bread                                                                                                                    one 2-oz egg                                                                                                                                                             2 Tbsp buttermilk                                                                                                                                                    1 oz [¼ c.] mixed berries, fresh or thawed                                                                                           blackish coffee or blackish tea or lemon juice & hot water                                                                       fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in in. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Tuna-Bean-Garlic Patties    261 cal    7.1 g. fat    33.1 g protein    33.4 g. carb    5.5 g fiber      152.5 mg Calcium   PB     GF         HINT: recipe serves 2 [two]      The is from the Fast Diet book, where it appears as a salad. This is my cool weather version. Redolent with garlic!Tuna:bean:garlic patties

3/4 cup canned navy beans, drained and rinsed     Goya Brand is my favorite                                                                                     1 can light tuna in water, drained                                                                                                                           4 oz tomato: 2 oz cubed, 2 oz left whole if bite-sized or sliced                                                                 2 cloves garlic, chopped                                                                                                                                     1 Tbsp Parmesan cheese, grated                                                                                                                   salt, pepper, thyme, parsley                                                                                                                                3.5 oz spinach or mixed greens                                                                                                                              1 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil

Set oven at 350 F. Combine the beans, the tuna, the 2 oz cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3- cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.

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