For a summer day, let’s enjoy two Spanish-inspired meals.  Eating during warm weather is common in Spain, even though winters can be cold there, too. But let’s enjoy some fine meals to enjoy before and after the heat of the day

Baked Eggs Flamenco    269 calories    8.8 g fat     3.2 g fiber    9 g protein     13.3 g carb     42.6 mg Calcium           PB GF – if using GF bread       From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner. Recently, I enjoyed a very similar dish as an appetizer at a restaurant.

1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                                1 ½ tsp parsley, chopped                                                                                                                                                 1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                                        1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                               salt & pinch cayenne                                                                                                                                                 1 two-oz egg                                                                                                                                                                     ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                                                2 oz melon or 2 oz grapes or 3 oz apple                                                                                                         blackish coffee or tea or lemon in hot water                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Tuna-Egg-Tomato Salad   248 cal    15.8 g. fat     23.4 g. protein     13.5 g. carbs  GF — if using GF bread, or omit it    PB     This  Spanish-inspired meal is also from Everyday Tapas.   I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to honor a day in spring or summer.

HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.                                         5 oz canned white-meat tuna in water                                                                                                             2 eggs, hardboiled and cut into 1/2” dice                                                                                                                           4 oz tomato, cut into 1/2” dice                                                                                                                             ½ cup garbanzo beans, drained and rinsed                                                                                                           1 cup baby salad greens                                                                                                                                               1 ½ tsp olive oil                                                                                                                                                         1 tsp white wine vinegar                                                                                                                                 fresh parsley, salt, pepper                                                                                                                              pansy or violet flowers for garnish

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.