This idea started as a hummus replacement. I needed some change. Also, QB has been asking for guacamole for over a week and we just keep forgetting avocados when we go out. This is so simple and only takes a few minutes to make.

Guacamole Wrap (Makes 3 servings)

1 Avocado (~180g of insides)
1 can Rotel (I use original)
3 Flatout wraps (or other wrap thing)
120g Baby Spinach
45g (3T) Vegan Sour Cream
Ground Cayenne (optional)

Make guacomole by mixing the avocado with a can of drained rotel.

Spread 1/3 of the guacamole of half of each wrap, then spread 15g of vegan sour cream on each of the other halves. I then sprinkle cayenne pepper everywhere, but just on mine. Divide spinach, putting ~40g on each wrap. Fold in half. I like to then cut it in half, and eat it like a taco. Just like I think things taste better when I use a straw, if the food cannot be eating with a straw, I often find it taste better if you eat it with your hands.

Seriously. I think blueberries just taste better if you eat them with your hands, say as opposed to a spoon or something. The wrap is another example. I started out cutting them up with a fork and knife, but once I tried cutting it in half and eating it like a taco, I realized I thought it tasted better with my hands. I can’t explain it, but I am not going to fight it.

Now for some pics, then some CRON-O-Meter.

Yummy guacamole!

===========================================
Nutrition Summary Vegan Sour Cream + Guacamole Wrap
Report generated by CRON-o-Meter v0.9.7
===========================================

General (22%)
===========================================
Energy               |   265.4 kcal    20%
Protein              |    12.8 g       23%
Carbs                |    33.4 g       17%
Fiber              |    14.5 g       58%
Starch             |     0.1 g        0%
Sugars             |     1.6 g        3%
Fat                  |    14.9 g       32%

Vitamins (41%)
===========================================
Vitamin A            |  5110.9 IU     102%
Lutein+Zeaxanthin  |  5305.3 µg     106%
Folate               |   143.4 µg      80%
B1 (Thiamine)        |     0.1 mg      11%
B2 (Riboflavin)      |     0.2 mg      15%
B3 (Niacin)          |     2.3 mg      16%
B5 (Pantothenic Acid)|     1.1 mg      21%
B6 (Pyridoxine)      |     0.4 mg      26%
B12 (Cyanocobalamin) |     0.0 µg       0%
Vitamin C            |    25.0 mg      42%
Vitamin D            |     0.0 IU       0%
Vitamin E            |     2.6 mg      22%
Vitamin K            |   207.4 µg     230%

Minerals (22%)
===========================================
Calcium              |    92.9 mg       9%
Copper               |     0.3 mg      13%
Iron                 |     3.0 mg      20%
Magnesium            |    64.5 mg      20%
Manganese            |     0.6 mg      16%
Phosphorus           |    73.7 mg      11%
Potassium            |   688.9 mg      20%
Selenium             |     1.3 µg       2%
Sodium               |   568.9 mg     114%
Zinc                 |     0.8 mg       7%

Amino Acids (48%)
===========================================
CYS                  |     0.2 g       92%
ILE                  |     0.4 g       36%
LEU                  |     0.8 g       35%
LYS                  |     0.3 g       20%
MET                  |     0.2 g       33%
PHE                  |     0.6 g       66%
THR                  |     0.3 g       38%
TRP                  |     0.1 g       60%
TYR                  |     0.3 g       71%
VAL                  |     0.5 g       28%

Lipids (11%)
===========================================
Saturated            |     2.4 g       12%
Monounsaturated      |     6.0 g       24%
Polyunsaturated      |     1.4 g        5%
Omega-3            |     0.1 g       12%
Omega-6            |     1.2 g       11%
Cholesterol          |     0.0 mg       0%

Finally, I got my act together and made a decent recipe. I was rather brave and made 6 servings at once, even though the past few days were edible failures. I felt like I was a lot more prepared, and preparedness led to confidence that turned out to be not overblown. The end result was yummy. It was a subdued dish, which allowed for the veggie and ginger flavors to come out. This isn’t like your standard asian dish that’s full of msg. Ha. If anything I might add more ginger and garlic, but that’s really the only thing I would change right now.

Since I will be eating this for another 5 days, if I think of any neat changes or additions, I will make an update here. This dish is fast to cook, but you need to have all the veggies and other ingredients ready to go. Once the wok is hot, everything goes pretty quick.

Speaking of wok, since I made 6 servings at once, you need to have a wok or a large something or other unless you want to half the recipe. Ready? Let’s go….

Vegan Asian “Stir-Fry” (6 servings)

Veggies:
300g Broccoli, chopped fine
300g Carrot, shredded
300g Zucchini, chopped
300g Sugar Snap Peas, whole
150g Onion, diced
180g Red Bell Pepper, diced
125g Celery , chopped
245g Black beans (1 15oz can drained)
10g Garlic, minced
35g Ginger, diced fine

Sauce Ingredients:
25g Tapioca Starch
4T Lite Soy Sauce or Tamari
1T Sesame Oil
2T Tahini
1/3C Water
1t veggie bullion powder
9g Ground Cayenne (optimal)
9g Nutritional Yeast (optimal)

After chopping all veggies, put wet sauce ingredients in one bowl and the dry ones in a different bowl. Put about 1/2 C water in the wok, and turn the heat on medium. I “steam-fry” the veggies instead of fry-frying them. First add the onion, pepper, celery, ginger, and garlic. Once the onion starts to become slightly translucent, add the other veggies except the beans. Wait on the beans. I had to use the two spatula method to stir this because of the high volume.

After all the veggies are stirred well, and there is still some water to steam with in the bottom of the wok, but a lid on the wok and everything to steam for just a few minutes. You don’t want to cook the veggies completely, just lightly steam them to the point they *just* start to soften. But, you can cook them more if you want. If you don’t have a lid (like I didn’t) I just used a round cookie sheet, and it worked well enough.

Now for the sauce. Add the dry sauce ingredients to the wet bowl, and mix well. Pour the mixed sauce on the veggies in the wok, and use those two spatulas to stir, stir, stir. The sauce should thicken pretty quickly, and once the sauce is thick the dish is done.Except for the beans. NOW add the beans. And, you are done.

I then weigh the total amount, and divide that number by 6 to get my individual serving size. Below are some pictures of the cooking process, and below that is my CRON-O-Meter for one serving. Enjoy!

===========================================
Nutrition Summary One Serving of Vegan Asian “Stir-Fry”
Report generated by CRON-o-Meter v0.9.7
===========================================

General (20%)
===========================================
Energy               |   234.0 kcal    18%
Protein              |    10.8 g       19%
Carbs                |    36.6 g       19%
Fiber              |    10.7 g       43%
Starch             |     0.7 g        5% (this is higher in reality, but no data available)
Sugars             |     9.9 g       20%
Fat                  |     6.3 g       13%

Vitamins (66%)
===========================================
Vitamin A            | 11073.1 IU     221%
Lutein+Zeaxanthin  |  2529.6 µg      51%
Folate               |   263.1 µg     146%
B1 (Thiamine)        |     1.3 mg     121%
B2 (Riboflavin)      |     1.2 mg      94%
B3 (Niacin)          |     8.2 mg      55%
B5 (Pantothenic Acid)|     1.3 mg      27%
B6 (Pyridoxine)      |     1.5 mg      92%
B12 (Cyanocobalamin) |     0.7 µg      36%
Vitamin C            |   129.4 mg     216%
Vitamin D            |     0.0 IU       0%
Vitamin E            |     2.0 mg      17%
Vitamin K            |    81.1 µg      90%

Minerals (29%)
===========================================
Calcium              |   116.8 mg      12%
Copper               |     0.3 mg      17%
Iron                 |     3.6 mg      24%
Magnesium            |    90.0 mg      28%
Manganese            |     0.8 mg      20%
Phosphorus           |   249.4 mg      36%
Potassium            |   982.4 mg      28%
Selenium             |     6.8 µg      12%
Sodium               |   543.9 mg     109%
Zinc                 |     1.9 mg      16%

Amino Acids (43%)
===========================================
CYS                  |     0.1 g       61%
ILE                  |     0.4 g       38%
LEU                  |     0.7 g       31%
LYS                  |     0.6 g       38%
MET                  |     0.1 g       21%
PHE                  |     0.5 g       48%
THR                  |     0.5 g       53%
TRP                  |     0.1 g       49%
TYR                  |     0.3 g       59%
VAL                  |     0.6 g       33%

Lipids (10%)
===========================================
Saturated            |     0.9 g        5%
Monounsaturated      |     2.0 g        8%
Polyunsaturated      |     2.5 g       10%
Omega-3            |     0.1 g       13%
Omega-6            |     2.4 g       22%
Cholesterol          |     0.0 mg       0%

Today is when I do most of my cooking/baking/food prep for my coming work week. Tomorrow kicks off my next night shift. QB wanted some better cornmeal muffins to nosh on while I am at work since the first recipe had a strange texture that really went weird if reheated in the microwave. These came out of the oven awesome, but we haven’t done the microwave test. Even if the mircowave isn’t compaitble, QB can heat them in the toaster oven. And, he likes them with smart balance.

Cornmeal Muffins II (makes ~20-30 mini muffins)

260g Organic Cornmeal
100g Gluten Free All Purpose Baking Mix
1t Baking Powder (aluminum free)
2 Eggs
100g Banana, mashed
150g Coconut Milk
120g Kefir
Stevia

Preheat oven to 350F. Mix all dry ingredients in a mixing bowl, then add all wet ingredients and mix well with a hand mixer (or whatever you use). Divide into the mini muffin pan. I ended up filling them to the top, and they overflowed a bit. I got 20, but you may get more if you don’t over fill. Bake for 25min. Done.

I made this for QB today, and it turned out really well. I liked the texture, and it is not only gluten free but low in sugar. Just make sure you use enough stevia. I taste the batter before I bake it. If the batter taste sweet enough, then the muffins will be fine. Once or twice I have not added enough stevia, but QB is able to compensate with some smart balance.

Gluten Free Berry Muffins (makes ~30 mini muffins)

150g Almond Flour (I grind my own in a small food processor)
90g Gluten Free All Purpose Baking Mix by Arrowhead Mills
80g Instant Oats
1t Baking Powder
Stevia

3 eggs
125g Coconut Milk (full fat)
28g Walnut Oil (2T)
200g Banana (2 smallish ones)
75-100g Blackberries
75-100g Cranberries
~1/2C water

Preheat oven to 350F. Put blackberries and cranberries in a cereal bowl, add about 1/2C water, and microwave for about 5min on high. You want the berries to pop while you are mixing the other ingredients. In a large mixing bowl, combine all dry ingredients. In the bowl, make a “bowl” with the dry ingredients and add the eggs, coconut milk, oil, and bananas.

By this time, the berries are hopefully done. Pour them on top of everything in the bowl and beat with a mixer on high until all ingredients are combined. You want the batter to be slightly runny. Remember this is not wheat, so the batter will behave slightly differently. I work so much by texture when I bake, I have a hard time describing my methods. I always wonder how my recipes turn out if other people make them.

Once everything is mixed, divide batter into one or more mini muffin pans. If you use a full sized muffin pan, you may not want to fill it all the way in case the middle has trouble cooking all the way though. I haven’t experimented with larger muffins, so I really don’t know how they would turn out.

Put filled muffin pans into the oven and bake for 25min. Done. Here is a final pic:

Yesterday, I did change up my food. I made a hummus wrap, and a veggie stir-fry in addition to my usual shake and oatmeal. The hummus wrap was pretty good, but the stir fry still needs some work. One of the items I bought at the Asian grocery is a bag of fava beans. I am rather excited since this 1lb bag of dry beans cost the same as one cooked can. I have the beans cooking on the stove after soaking last night, so I will have a report on their tastiness later today or tomorrow. I still don’t know exactly what I will do with them. So for now….I think I will plan on sneaking them into all sorts of things. Stir fry, wrap, …shake? Maybe not the shake, but everything else is fair game.

Veg Hummus Wrap (1 stuffed wrap)

1 Lite Flatout Wrap
100g Hummus (~100 cals)
50g Cucumber, peeled and diced
50g Carrots, shredded
60g Tomato
30g Spinach/Lettuce

The wrap was a bit stuffed and messy to eat, so I may try to not stuff it so much the next time, or I may fold it like a taco instead of rolling it up.The wrap without the feta is mine, as you probably deduced from the recipe. :-p

Overall, yesterday’s calories and nutrition looked pretty good. However, I did have some completely non-nutritious snack food from the Asian store that QB wanted. He opened the bag on the drive back home and that stuff was damn near addicting (despite the fact that it didn’t appear to contain anything like MSG or sugar). So, that was an extra 300 or so calories that was completely useless and nasty, but disturbingly tasty at the time.

I need to go into town to mail Amy’s book, so I am going to wrap up this here, and leave you with my CRON-O-Meter from yesterday. As of today, my “AC-Shake II” is down the hatch, and I will probably do the wrap thing when I get home. Oh, below the CRON-O-Meter, I left  you with a couple of fava bean pictures for your moment of zen. Those beans just look cool.

Yesterday’s Food List:
Appetite Control Shake II- vegan (ACSII-v)
1 Brazil Nut
Indian Snack Food
Hummus Wrap
Carrot + Greens Juice
Veggie Stir Fry
Berry Oatmeal + Bran

===========================================
Nutrition Summary for May 23, 2010
Report generated by CRON-o-Meter v0.9.7
===========================================

General (87%)
===========================================
Energy               |  1462.9 kcal   111%
Protein              |    55.4 g       99%
Carbs                |   180.3 g       93%
Fiber              |    51.8 g      207%
Starch             |     5.1 g       34%
Sugars             |    42.2 g       84%
Fat                  |    70.8 g      151%

Vitamins (100%)
===========================================
Vitamin A            | 86389.2 IU    1728%
Lutein+Zeaxanthin  | 40107.4 µg     802%
Folate               |   724.2 µg     402%
B1 (Thiamine)        |     2.3 mg     208%
B2 (Riboflavin)      |    19.2 mg    1477%
B3 (Niacin)          |    18.5 mg     123%
B5 (Pantothenic Acid)|    28.6 mg     573%
B6 (Pyridoxine)      |    36.0 mg    2253%
B12 (Cyanocobalamin) |    51.0 µg    2549%
Vitamin C            |   614.6 mg    1024%
Vitamin D            |  3600.0 IU    1800%
Vitamin E            |    20.1 mg     168%
Vitamin K            |  1953.9 µg    2171%

Minerals (99%)
===========================================
Calcium              |  1319.1 mg     132%
Copper               |     1.9 mg      94%
Iron                 |    18.6 mg     124%
Magnesium            |   914.7 mg     286%
Manganese            |     7.2 mg     181%
Phosphorus           |   826.8 mg     118%
Potassium            |  3999.5 mg     114%
Selenium             |    94.2 µg     171%
Sodium               |  1309.8 mg     262%
Zinc                 |    13.7 mg     114%

Amino Acids (100%)
===========================================
CYS                  |     0.9 g      405%
ILE                  |     1.7 g      150%
LEU                  |     2.8 g      126%
LYS                  |     1.9 g      109%
MET                  |     0.7 g      120%
PHE                  |     2.0 g      206%
THR                  |     2.1 g      240%
TRP                  |     0.5 g      222%
TYR                  |     1.3 g      272%
VAL                  |     2.0 g      119%

Lipids (58%)
===========================================
Saturated            |    16.6 g       83%
Monounsaturated      |     6.4 g       25%
Polyunsaturated      |    15.6 g       62%
Omega-3            |     6.9 g      625%
Omega-6            |     8.2 g       75%
Cholesterol          |     0.0 mg       0%

Overall, yesterday’s calories and nutrition looked pretty good. However, I did have some completely non-nutritious snack food from the Asian store that QB wanted. He opened the bag on the drive back home and that stuff was damn near addicting (despite the fact that it didn’t appear to contain anything like MSG or sugar). So, that was an extra 300 or so calories that was completely useless and nasty, but disturbingly tasty at the time.

I need to go into town to mail Amy’s book, so I am going to wrap up this here, and leave you with my CRON-O-Meter from yesterday. As of today, my “AC-Shake II” is down the hatch, and I will probably do the wrap thing when I get home. Oh, below the CRON-O-Meter, I left  you with a couple of fava bean pictures for your moment of zen. Those beans just look cool.

Yesterday’s Food List:
Appetite Control Shake II- vegan (ACSII-v)
1 Brazil Nut
Indian Snack Food
Hummus Wrap
Carrot + Greens Juice
Veggie Stir Fry
Berry Oatmeal + Bran

===========================================
Nutrition Summary for May 23, 2010
Report generated by CRON-o-Meter v0.9.7
===========================================

General (87%)
===========================================
Energy               |  1462.9 kcal   111%
Protein              |    55.4 g       99%
Carbs                |   180.3 g       93%
Fiber              |    51.8 g      207%
Starch             |     5.1 g       34%
Sugars             |    42.2 g       84%
Fat                  |    70.8 g      151%

Vitamins (100%)
===========================================
Vitamin A            | 86389.2 IU    1728%
Lutein+Zeaxanthin  | 40107.4 µg     802%
Folate               |   724.2 µg     402%
B1 (Thiamine)        |     2.3 mg     208%
B2 (Riboflavin)      |    19.2 mg    1477%
B3 (Niacin)          |    18.5 mg     123%
B5 (Pantothenic Acid)|    28.6 mg     573%
B6 (Pyridoxine)      |    36.0 mg    2253%
B12 (Cyanocobalamin) |    51.0 µg    2549%
Vitamin C            |   614.6 mg    1024%
Vitamin D            |  3600.0 IU    1800%
Vitamin E            |    20.1 mg     168%
Vitamin K            |  1953.9 µg    2171%

Minerals (99%)
===========================================
Calcium              |  1319.1 mg     132%
Copper               |     1.9 mg      94%
Iron                 |    18.6 mg     124%
Magnesium            |   914.7 mg     286%
Manganese            |     7.2 mg     181%
Phosphorus           |   826.8 mg     118%
Potassium            |  3999.5 mg     114%
Selenium             |    94.2 µg     171%
Sodium               |  1309.8 mg     262%
Zinc                 |    13.7 mg     114%

Amino Acids (100%)
===========================================
CYS                  |     0.9 g      405%
ILE                  |     1.7 g      150%
LEU                  |     2.8 g      126%
LYS                  |     1.9 g      109%
MET                  |     0.7 g      120%
PHE                  |     2.0 g      206%
THR                  |     2.1 g      240%
TRP                  |     0.5 g      222%
TYR                  |     1.3 g      272%
VAL                  |     2.0 g      119%

Lipids (58%)
===========================================
Saturated            |    16.6 g       83%
Monounsaturated      |     6.4 g       25%
Polyunsaturated      |    15.6 g       62%
Omega-3            |     6.9 g      625%
Omega-6            |     8.2 g       75%
Cholesterol          |     0.0 mg       0%

QB asked if I could make him some cornmeal muffins after he saw some cornbread somewhere – I forget where. I figured I’d give it a go. The result was good enough to be post-able. QB said he would like them to be a little moister, but he says some people like drier muffins, so I should post the recipe anyway. I will likely modify this slightly the next time I make them, so I will update once I have the final winner.

*Note* After reheating these in teh microwave, QB says the texture is strange. So, the next batch will be a little different. Just wanted to give y’all a heads up.

Update 2: I cut these in half and heated them in the toaster over just until they were nice and warm. QB said the texture was fine when heated this way.

Gluten Free Cornmeal Muffins (21 mini muffins)

300g Organic Cornmeal
60g Tapioca Starch
3 Eggs
120g Kefir
100g Coconut Milk (full fat)
1 tsp Baking Powder – Al Free
3 tsp Stevia (just add some sugar sub for a little sweetness)

Preheat over to 350F. Mix all in a large bowl, and them spoon into muffin pan. My mini muffin pan may be slightly larger than the usual muffin pan, so I will say this recipe makes approximately 21 mini-muffins.

QB says these are wonderful with a little smart balance (we don’t buy butter).

Nutritional Profile per 1 mini muffin::::
===========================================
Report generated by CRON-o-Meter v0.9.7
===========================================

General (14%)
===========================================
Energy               |    84.9 kcal     6%
Protein              |     2.3 g        4%
Carbs                |    14.3 g        7%
Fiber              |     0.7 g        3%
Starch             |    10.5 g       70%
Sugars             |     0.6 g        1%
Fat                  |     2.0 g        4%

Vitamins (2%)
===========================================
Vitamin A            |    77.3 IU       2%
Lutein+Zeaxanthin  |   217.2 µg       4%
Folate               |     8.4 µg       5%
B1 (Thiamine)        |     0.0 mg       2%
B2 (Riboflavin)      |     0.0 mg       3%
B3 (Niacin)          |     0.2 mg       1%
B5 (Pantothenic Acid)|     0.2 mg       3%
B6 (Pyridoxine)      |     0.0 mg       3%
B12 (Cyanocobalamin) |     0.1 µg       5%
Vitamin C            |     0.1 mg       0%
Vitamin D            |     6.0 IU       3%
Vitamin E            |     0.1 mg       1%
Vitamin K            |     0.0 µg       0%

Minerals (3%)
===========================================
Calcium              |    12.8 mg       1%
Copper               |     0.0 mg       1%
Iron                 |     0.5 mg       3%
Magnesium            |     8.1 mg       3%
Manganese            |     0.1 mg       2%
Phosphorus           |    33.4 mg       5%
Potassium            |    42.1 mg       1%
Selenium             |     3.9 µg       7%
Sodium               |    14.6 mg       3%
Zinc                 |     0.2 mg       2%

Amino Acids (10%)
===========================================
CYS                  |     0.0 g       19%
ILE                  |     0.1 g        8%
LEU                  |     0.2 g       10%
LYS                  |     0.1 g        5%
MET                  |     0.1 g        9%
PHE                  |     0.1 g       11%
THR                  |     0.1 g        8%
TRP                  |     0.0 g        8%
TYR                  |     0.1 g       14%
VAL     &nbsp
;            |     0.1 g        7%

Lipids (3%)
===========================================
Saturated            |     1.2 g        6%
Monounsaturated      |     0.4 g        1%
Polyunsaturated      |     0.2 g        1%
Omega-3            |     0.0 g        1%
Omega-6            |     0.2 g        2%
Cholesterol          |    30.5 mg      10%

This is the vegan version of my morning shake. I basically added more hemp and flax oil and took out the egg. Not too different, I know, but I wanted to post this recipe so I could have a comprehensive meal plan with links to the recipes.

Appetite Control Shake II – Vegan

(serves 1)

1C Almond Milk – Unsweetened
1/2C Water
10g Flax Oil
20g Nutiva Hemp Powder + Fiber
200g Frozen Strawberries
1t Vanilla Extract
Stevia to taste

Blend well and serve. Yum. Here is the nutritional profile for the shake, which happens to have more overall vitamins and minerals:
===========================================
Report generated by CRON-o-Meter v0.9.7
===========================================

General (25%)
===========================================
Energy               |   291.2 kcal    22%
Protein              |    11.1 g       20%
Carbs                |    28.6 g       15%
Fiber              |    15.4 g       62%
Starch             |     0.1 g        1%
Sugars             |    10.0 g       20%
Fat                  |    15.8 g       34%

Vitamins (52%)
===========================================
Vitamin A            |  5212.5 IU     104%
Lutein+Zeaxanthin  |  6151.0 µg     123%
Folate               |   145.0 µg      81%
B1 (Thiamine)        |     0.1 mg       8%
B2 (Riboflavin)      |     0.1 mg      11%
B3 (Niacin)          |     1.1 mg       8%
B5 (Pantothenic Acid)|     0.3 mg       6%
B6 (Pyridoxine)      |     0.2 mg      12%
B12 (Cyanocobalamin) |     0.0 µg       0%
Vitamin C            |   131.6 mg     219%
Vitamin D            |   100.0 IU      50%
Vitamin E            |    12.5 mg     104%
Vitamin K            |   245.8 µg     273%

Minerals (23%)
===========================================
Calcium              |   311.8 mg      31%
Copper               |     0.2 mg       9%
Iron                 |     3.1 mg      21%
Magnesium            |   210.9 mg      66%
Manganese            |     1.2 mg      31%
Phosphorus           |   113.4 mg      16%
Potassium            |   589.1 mg      17%
Selenium             |     1.3 µg       2%
Sodium               |    47.7 mg      10%
Zinc                 |     2.8 mg      23%

Amino Acids (40%)
===========================================
CYS                  |     0.2 g       70%
ILE                  |     0.4 g       33%
LEU                  |     0.6 g       26%
LYS                  |     0.3 g       20%
MET                  |     0.2 g       28%
PHE                  |     0.4 g       39%
THR                  |     0.4 g       51%
TRP                  |     0.1 g       45%
TYR                  |     0.3 g       63%
VAL                  |     0.5 g       26%

Lipids (29%)
===========================================
Saturated            |     1.8 g        9%
Monounsaturated      |     1.9 g        8%
Polyunsaturated      |     8.7 g       35%
Omega-3            |     5.9 g      536%
Omega-6            |     2.4 g       21%
Cholesterol          |     0.0 mg       0%

I have started adding 3g of Flax oil to my daily juice. Oh, and I started adding some spinach too. I added the flax to up my Omega-3′s some more, and since my juice is cold I saw it as a prefect item to add the flax oil to since flax oil (and PUFAs in general I believe) are heat sensitive. Start heating these fats up and they become substances you don’t want to put in your body. I suppose I still have some mini raw voice still in my head even though I am eating mostly cooked. The spinach is for the potassium – which is the one mineral I really struggle with. I don’t have problems getting my RDA of anything else except potassium, so I am on the look out for new  K+ options. Spinach has a lot of potassium per calorie, so it is my latest K+ fix.

So, my daily juice recipe looks like this:

Carrot Green Juice (serves me)

500g Organic Carrots
45-50g Kale
45 -50g Spinach
45-50g Parsely
1/2 Lemon
3g Flax oil
Stevia to taste

I simply juice the carrots and greens, and pour the juice into a large jar. Then I add the stevia, oil, and ice. Shake shake shake. Add straw – for what ever reason I think things taste better through a straw. Seriously. I don’t understand it, but I just don’t enjoy what-ever-it-is as much as if I was slurping it though a straw.

Anyway, the days comprising of my last shift up to today ended up averaging into the 1500′s. Sigh. Snitching QBs food was what did me in. Weight has been stable though, and my guts are behaving like never before. So, at least I have that going for me. However, the calories are just under my basal metabolic rate, which is too high. Tomorrow, I am planning on getting that number down, and since I had someone request a meal plan, I suppose I might as well post what I am going to eat tomorrow – I have to add some recipes, so I will link each item to the recipe as I finish the related post.

This is not only what I am eating tomorrow, but will also be what I will be eating though my next work week that starts Wednesday. Hopefully I can keep my snitching fingers away from QBs food so that this will be *all* I eat. I am getting into a bad habit of snitching his food. Bad bad.

Tomorrow’s Meal Plan
Appetite Control Shake II – Vegan Version
Berry Oats w/ Bran and Coconut Oil
Low-Cal Vegan Curry + 2g Nutritional Yeast
Carrot Green Juice (listed above)
Berry Oats w/ Bran and Coconut Oil
1 Brazil Nut

The nutritional profile for this meal plan (NOT including my supplements) looks like this:
===========================================
Report generated by CRON-o-Meter v0.9.7
===========================================

General (92%)
===========================================
Energy               |  1334.0 kcal   101%
Protein              |    54.6 g       97%
Carbs                |   205.6 g      106%
Fiber              |    67.0 g      268%
Starch             |    11.7 g       78%
Sugars             |    34.1 g       68%
Fat                  |    47.3 g      101%

Vitamins (91%)
===========================================
Vitamin A            | 69728.3 IU    1395%
Lutein+Zeaxanthin  | 31502.6 µg     630%
Folate               |   710.9 µg     395%
B1 (Thiamine)        |     3.0 mg     273%
B2 (Riboflavin)      |     2.2 mg     171%
B3 (Niacin)          |    24.8 mg     166%
B5 (Pantothenic Acid)|     4.5 mg      90%
B6 (Pyridoxine)      |     3.1 mg     196%
B12 (Cyanocobalamin) |     1.0 µg      49%
Vitamin C            |   322.0 mg     537%
Vitamin D            |   100.0 IU      50%
Vitamin E            |    18.8 mg     157%
Vitamin K            |  1594.4 µg    1772%

Minerals (97%)
===========================================
Calcium              |   747.4 mg      75%
Copper               |     2.2 mg     108%
Iron                 |    23.5 mg     157%
Magnesium            |   891.3 mg     279%
Manganese            |    13.3 mg     333%
Phosphorus           |  1534.0 mg     219%
Potassium            |  3912.4 mg     112%
Selenium             |   121.2 µg     220%
Sodium               |  1384.5 mg     277%
Zinc                 |    13.7 mg     114%

Amino Acids (100%)
===========================================
CYS                  |     1.1 g      472%
ILE                  |     2.2 g      189%
LEU                  |     3.6 g      162%
LYS                  |     2.6 g      151%
MET                  |     0.9 g      146%
PHE                  |     2.4 g      254%
THR                  |     2.4 g      279%
TRP                  |     0.7 g      288%
TYR                  |     1.6 g      339%
VAL                  |     2.6 g      155%

Lipids (58%)
===========================================
Saturated            |    16.2 g       81%
Monounsaturated      |     6.8 g       27%
Polyunsaturated      |    16.7 g       67%
Omega-3            |     8.0 g      730%
Omega-6            |     8.1 g       74%
Cholesterol          |     0.0 mg       0%

This is an alert for the emergency appetite control system. This is not a test. I repeat this is not a test. Please began emergency control procedures now.

So, the past few days I have really struggled to keep my average in the 1600s. The only reason my appetite didn’t trend into the 1700s is I had a 1400 calorie day the day before yesterday. What did I do differently that day? I started my day with eggs. So, I am testing the functioning of my appetite control system. Ha. Something must be done.

I know I have been eating a fairly high carb diet, but I have been eating low sugar and high fiber. Until recently, it did not seem to be affecting my appetite negatively. However, a few recent changes in my routine may have reduced my hunger inducing carb tolerance. Maybe. But, I must find out. I love the low sugar part of the diet. I can walk right past sweets, whether they be my most recent favorite derivations or free snacks at work, but I am still having trouble controlling my overall appetite.

I have noticed that my fat intake has been really low. I didn’t necessarily intend for this, but I was enjoying my carb-ie foods way to much to try to add more fat in. Bad bad bad, yes. Fun time is over though. So, today it all will start to change.

Since I did have a good calorie day on the day I started out with eggs verses carb food, I am going to try starting my day out differently and see how I fair. For today, my carbs will be close to 50%, so I am not low carb, but they are reduced and I am almost doubling my fat intake.

I just finished my “Appetite Control Shake I” and it was very good. So, I’ll post the recipe, then I will post the nutritional overview for my food plan today. Also, today is my first day back at work – on night shift- and I always have trouble when I wake up “early” and stay up until 7am since I have a longer awake time and my food needs to satisfy me longer. I often eat higher than what I consider ideal calories on a day like today, so I am very interested to see how hard of a time I have with this shift in my food plan.

I will be tweaking over the next few days to ensure a certain amount of fat, but since I am not trying to increase my protein much if at all, I will still have a moderate amount of carbs. If I am still having problems, I’ll have to devise a new plan.

Appetite Control Shake I (serves 1)

1C Almond Milk – Unsweetened
1/2C Water
7g Flax Oil
15g Nutiva Hemp Powder + Fiber
1 Omega Egg
200g Frozen Strawberries
1t Vanilla Extract
Stevia to taste

Blend well and serve. Yum. Here is the nutritional profile for the shake:::
General (23%)
===========================================
Energy               |   305.4 kcal    23%
Protein              |    14.1 g       24%
Carbs                |    24.8 g       13%
Fiber              |    12.0 g       48%
Starch             |     0.1 g        1%
Sugars             |    10.2 g       20%
Fat                  |    17.1 g       36%

Vitamins (32%)
===========================================
Vitamin A            |   823.9 IU      16%
Lutein+Zeaxanthin  |   217.5 µg       4%
Folate               |    71.5 µg      40%
B1 (Thiamine)        |     0.1 mg       7%
B2 (Riboflavin)      |     0.3 mg      23%
B3 (Niacin)          |     0.8 mg       5%
B5 (Pantothenic Acid)|     1.0 mg      19%
B6 (Pyridoxine)      |     0.2 mg      13%
B12 (Cyanocobalamin) |     0.5 µg      24%
Vitamin C            |   117.6 mg     196%
Vitamin D            |   125.0 IU      62%
Vitamin E            |    16.3 mg     136%
Vitamin K            |     4.5 µg       5%

Minerals (22%)
===========================================
Calcium              |   282.1 mg      28%
Copper               |     0.2 mg       8%
Iron                 |     2.3 mg      15%
Magnesium            |   145.4 mg      45%
Manganese            |     0.8 mg      20%
Phosphorus           |   184.4 mg      26%
Potassium            |   377.1 mg      11%
Selenium             |    16.6 µg      30%
Sodium               |    78.2 mg      16%
Zinc                 |     2.5 mg      21%

Amino Acids (61%)
===========================================
CYS                  |     0.2 g      106%
ILE                  |     0.6 g       50%
LEU                  |     0.9 g       41%
LYS                  |     0.7 g       38%
MET
|     0.3 g       50%
PHE                  |     0.6 g       61%
THR                  |     0.6 g       66%
TRP                  |     0.1 g       66%
TYR                  |     0.4 g       94%
VAL                  |     0.7 g       42%

Lipids (41%)
===========================================
Saturated            |     2.8 g       14%
Monounsaturated      |     3.2 g       13%
Polyunsaturated      |     6.9 g       27%
Omega-3            |     4.5 g      412%
Omega-6            |     2.3 g       21%
Cholesterol          |   211.5 mg      70%

So, that was my breakfast this “morning”. The rest of my planned day is below. Normally, the amount of calories planned would be easy to do, but given my appetite increase and my longer day today, this will really be a good opportunity to test my shake and my strategically added fat in other meals through out the day. I may not be done tweaking my plan yet, but not much should change. Take a look at the nice low sugar, high fiber, increased omega 3, and higher overall fat intake. Hum…we shall see how I do…….

===========================================
Nutrition Summary for May 11, 2010
Report generated by CRON-o-Meter v0.9.7
===========================================

General (92%)
===========================================
Energy               |  1373.2 kcal   101%
Protein              |    59.1 g      102%
Carbs                |   195.1 g       99%
Fiber              |    50.2 g      201%
Starch             |    11.5 g       77%
Sugars             |    35.5 g       71%
Fat                  |    47.1 g       98%

Vitamins (100%)
===========================================
Vitamin A            | 63569.2 IU    1271%
Lutein+Zeaxanthin  | 26776.9 µg     536%
Folate               |   700.9 µg     389%
B1 (Thiamine)        |     2.8 mg     258%
B2 (Riboflavin)      |    19.5 mg    1498%
B3 (Niacin)          |    16.4 mg     109%
B5 (Pantothenic Acid)|    29.6 mg     592%
B6 (Pyridoxine)      |    35.7 mg    2229%
B12 (Cyanocobalamin) |    51.5 µg    2573%
Vitamin C            |   398.4 mg     664%
Vitamin D            |  3625.0 IU    1812%
Vitamin E            |    28.5 mg     237%
Vitamin K            |  1336.0 µg    1484%

Minerals (100%)
===========================================
Calcium              |  1268.3 mg     127%
Copper               |     2.6 mg     129%
Iron                 |    20.3 mg     135%
Magnesium            |  1022.5 mg     320%
Manganese            |    10.2 mg     255%
Phosphorus           |  1361.3 mg     194%
Potassium            |  3561.6 mg     102%
Selenium             |   102.6 µg     187%
Sodium               |  1747.8 mg     350%
Zinc                 |    16.8 mg     140%

Amino Acids (100%)
===========================================
CYS                  |     1.1 g      485%
ILE                  |     2.4 g      214%
LEU                  |     4.1 g      186%
LYS                  |     2.9 g      170%
MET                  |     1.0 g      168%
PHE                  |     2.8 g      292%
THR                  |&nbs
p;    2.5 g      295%
TRP                  |     0.7 g      296%
TYR                  |     1.8 g      378%
VAL                  |     3.0 g      174%

Lipids (70%)
===========================================
Saturated            |    10.7 g       54%
Monounsaturated      |    13.4 g       54%
Polyunsaturated      |    14.6 g       58%
Omega-3            |     5.1 g      460%
Omega-6            |     9.5 g       86%
Cholesterol          |   211.5 mg      70%

Another recipe. Not too different from my usual. I added the bran for fiber and additional nutrients. I am trying to add more nutrient dense items so I can get my calories down. I am trying to stay mostly vegan, although I snitch QB’s vegetarian foods.

Berry Oats w/ Bran and Coconut Oil   (serves 1)

40g Whole Oats
15g Unprocessed Wheat Bran
40g Cranberries
40g Blackberries
4g Organic Coconut Oil
Stevia to taste

I have started cooking my oats in a big pot, making about 6 servings at a time. I boil the berries until they pop, then I add the oats and bran. After the oats are thoroughly cooked, I add the stevia and oil. Now, until today, I have not made this with bran. And, I have not tried the bran version since I made my big pot a day in advance. So, I will update this recipe tomorrow after I try the “with bran” version to say how I think it compares to my non-bran version.

Nutritional Info:::
===========================================
Report generated by CRON-o-Meter v0.9.7
===========================================

General (21%)
===========================================
Energy               |   258.1 kcal    20%
Protein              |     9.8 g       18%
Carbs                |    44.9 g       23%
Fiber              |    15.2 g       61%
Starch             |     0.0 g        0%
Sugars             |     3.6 g        7%
Fat                  |     7.6 g       16%

Vitamins (14%)
===========================================
Vitamin A            |   111.0 IU       2%
Lutein+Zeaxanthin  |   119.6 µg       2%
Folate               |    44.6 µg      25%
B1 (Thiamine)        |     0.4 mg      40%
B2 (Riboflavin)      |     0.1 mg      11%
B3 (Niacin)          |     3.7 mg      25%
B5 (Pantothenic Acid)|     1.1 mg      22%
B6 (Pyridoxine)      |     0.3 mg      17%
B12 (Cyanocobalamin) |     0.0 µg       0%
Vitamin C            |    13.7 mg      23%
Vitamin D            |     0.0 IU       0%
Vitamin E            |     1.2 mg      10%
Vitamin K            |    10.3 µg      11%

Minerals (32%)
===========================================
Calcium              |    47.3 mg       5%
Copper               |     0.5 mg      25%
Iron                 |     4.0 mg      27%
Magnesium            |   172.8 mg      54%
Manganese            |     4.1 mg     102%
Phosphorus           |   375.2 mg      54%
Potassium            |   455.4 mg      13%
Selenium             |    11.8 µg      22%
Sodium               |     2.3 mg       0%
Zinc                 |     2.9 mg      24%

Amino Acids (45%)
===========================================
CYS                  |     0.2 g       94%
ILE                  |     0.4 g       32%
LEU                  |     0.7 g       30%
LYS                  |     0.4 g       23%
MET                  |     0.2 g       27%
PHE                  |     0.5 g       48%
THR                  |     0.3 g       37%
TRP                  |     0.1 g       60%
TYR                  |     0.3 g       65%
VAL                  |     0.5 g       29%

Lipids (9%)
===========================================
Saturated            |     4.1 g       20%
Monounsaturated      |     1.2 g        5%
Polyunsaturated      |     1.6 g        6%
Omega-3            |     0.1 g       11%
Omega-6            |     1.4 g       13%
Cholesterol          |     0.0 mg       0%