Unified!

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Virtue Cooking who is now Following.

A “Golden Spike” was driven into a railroad tie on May 10, 1869, at Promentary Point, Colorado to mark the completion of the transcontinental railroad in the USA. The goal of unifying the country’s East and West coasts had been realized — a significant achievement in a land where the South and North were still in an uneasy peace five years after the Civil War. It was a worthy effort but the consequences of the railroad were darker. Indigenous Peoples were removed to reservations; Chinese and Irish immigrants worked in slave-like servitude; Robber Barons made deals that would make or break the fortune of a town that did/didn’t get a rail link; bison were slaughtered for fun by hunters shooting from train cars; and due to railheads in Western locations, beef became ‘what’s for dinner.

In honor of the 20,000 Chinese who worked on the railroad, in dangerous conditions, a breakfast with the flavors of home. For dinner, a meal of bison, an animal which has made a comeback after habitat destruction and over-hunting nearly lead to its extinction. Today bison is farm-raised which makes it sustainable.

Foo Yung Bake:  130 calories 5 g fat 2.4 g fiber 10 g protein 12 g carbs [11 g complex] 57 mg Calcium   NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.  PB  GF Straight out of China, a no-fuss bake.

One 2-oz egg 2 Tbsp crab meat 1 tsp soy sauce ¼ cup sprouts [I used broccoli sprouts — suit yourself] ¼ oz mushrooms pinch ground ginger + pinch granulated garlic 1 Tbsp scallion, sliced cross-wise One clementine OR 2 oz pear   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Lightly mix the crab meat with the sprouts, scallion, and mushroom. Lightly oil or spritz an oven-proof dish. Distribute the crab mixture over the bottom of the dish. Whisk the egg with the soy sauce, ginger, and garlic powder, and pour over the sprouts and crab. Add salt and pepper if you wish. Bake at 350 F. for 12 minutes. Plate with the fruit and pour the optional beverages.

Bison Burger ‘Salisbury Steak’:  260 calories PB GF Rather than my telling you what to eat with your burger, I’ll give you options. Use any good veg from your ‘fridge, garden or freezer.

one 4-oz bison burger = 124 calories 2 g fat 0 g fiber 25 g protein 0 g carb ½ oz mushrooms = 8 calories 0 g fat 0.3 g fiber 0.2 g protein 2 g carb 1 tsp curried catsup = 8 calories 0.1 g fat 0 g fiber 0.1 protein 2 g carbs

Side vegetables: your choice to total up to 120 calories

2 oz cooked beets:  24 calories 0.2 g fat 1.6 g fiber 1 g protein 5.4 g carbs 5.4 mg Calcium

2 oz carrots:  23 calories 0.1 g fat 1.6 g fiber 0.6 g protein 5.4 g carbs 18.4 g Calcium

1/3 c. baked beans:  79 calories 0.3 g fat 3.4 g fiber 4 g protein 18 g carbs 29 mg Calcium

2 oz broccoli:  20 calories 0.2 g fat 1.4 g fiber 1.6 g protein 3.8 g carbs 26 mg Calcium

2 oz green beans:  18 calories 0.2 g fat 2 g fiber 1.0 g protein 4 g carbs 21 mg Calcium

2 oz peas:  44 calories 0.2 g fat 3.2 g fiber 8 g protein 8 g carbs 13.6 mg Calcium

Sprinkle a small, hot skillet with Kosher salt. Put the burger on the salt and turn down the heat to medium-low. Cook the bison burger on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm.  Topping: Add some water to the pan and stir/ cook the mushrooms until soft. Meanwhile prepare your vegetables. To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good American eating.