Let’s eat some food that is delicious AND good for our health. Why not? You deserve it!

Ratatouille Omelette 285 calories 9.4 g fat 2.8 g fiber 18.8 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread  [sorry, no photo yet. check later]

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                                                                                                          1/4 cup Mediterranean Vegetables, drained + chopped                                                                              1/4 oz mozzerella cheese, grated                                                                                                                               ¼ slice multi-grain 70-calorie bread                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5 oz green smoothie or fruit smoothie or unpasturized apple cider

Whisk the eggs and pour into a medium-hot non-stick skillet with a spritz of oil.  When the bottom of the eggs begins to set, distribute the vegetables and cheese over half the eggs.  Fold and continue cooking to desired

Red Beans & Rice    per serving:  280 calories    1.2 g. fat  9.2 g fiber   11.4 g. protein     59.6 g. carb    142.8 mg Calcium   PB GF   This is the old classic recipe, long touted as containing the ‘perfect protein’. We used to think it would be bland, but it isn’t!  Yeah, you’re right, the carbs are way over the top, but these are complex carbs so that’s good.  HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later beans & rice w: peas

1 and 3/4 cups brown rice, cooked                                                                                                                   ½ cup celery, chopped                                                                                                                                        ½ cup sweet yellow or any color pepper, diced                                                                                             1 cup onion, chopped                                                                                                                                               2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano + black pepper  to taste                                                                                                                               1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                          per serving:       ½ cup green peas or beans     

Cook the rice.[This takes 30-45minutes]  Steam/sauté the celery, pepper, and onions in a little water for 5 minutes. Add the garlic and cook 5 minutes more. Add the crushed tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4  cups to the vegetable mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green beans.





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