Later On

A blog written for those whose interests more or less match mine.

My current breakfast template

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I have for quite a while used my 2-qt sauté pan to cook my breakfast, previously vegetables topped with a couple of eggs, now grain and beans and vegetables. In the egg days, it was breakfast; nowadays, half is breakfast and half is lunch. (“Cook once, eat twice” is a well-loved maxim.) I’ve mentioned how oddly satiating my whole-food plant-based diet has turned out to be. I had thought satiation was the result of fat and protein in the meal, but in my experience dietary fiber is even more satiating.

Here’s what goes into the pan:

1 large jalapeño, chopped (capsaicin helps diabetics)
1 bunch scallions (or spring onions when I can get them), chopped (including leaves)
2 large mushrooms or 3 medium mushrooms, cut thickly (or use oyster mushrooms, see below)
3/4 cup sliced mini San Marzano tomatoes
1/4 cup cooked grain (spelt, today – 2 WW points; sometimes 1/3 cup, depending on the grain)
1/2 cup cooked beans (adzuki, today)
2 tablespoons horseradish (from the refrigerated section—equals 2 servings of a cruciferous vegetable)
1 tablespoon dried mint (spearmint, specifically: adds a very nice taste plus lots of antioxidants)
1 tablespoon dried marjoram

The above is the core. I then add other cooked vegetables. Today:

1/2 cup cooked beets, diced
1/2 cup cooked chopped collards

But it might also be any of:

1/2 cup (or several spears) asparagus, cut into short lengths (often included, with 2 other veg)
3/4 cup oyster mushrooms instead of plain (source of an excellent antioxidant)
1/2 cup cooked kale or other greens (tong ho, for example)
1/2 cup roasted carrots
1/2 bell pepper (red, yellow orange), chopped
1/2 cup chopped zucchini or summer squash (e.g., yellow crookneck)
1 cup chopped baby bok choy or baby Shanghai bok choy or baby kale or other greens

I sauté the food for a while, then cover and let cook, often adding 2-3 tablespoons water. When it’s done, I stir in:

2 tablespoons flaxseed, ground – 2 WW points
2 tablespoons Red Star Savory Nutritional Yeast Flakes – 1 WW point

I also drink a pint of hot tea (unsweetened—this morning Murchie’s Storm Watcher) and 1/4 cup pomegranate juice (for arterial health – 2 WW points). [I discontinued the pomegranate juice after seeing this report, which finds that it benefits seriously ill cardiac patients but doesn’t really have any benefits for those at moderate risk for coronary disease.]

The total, according to Cronometer.com, is 571 calories. It’s 5 WW points. [Both figures have been adjusted to account for eliminating the 1/4 cup pomegranate juice, which is 34 calories and 2 WW points.] It also provides more than my RDA of various micronutrients: iron, folate, and vitamins B1, B2, B3, B6, and B12.

Update: I had a teaspoon of extra-virgin olive oil in the recipe, but I’ve removed it and have decided to pretty much eliminated extra-virgin olive oil. I still get plenty of fats (I just had a snack of walnuts), but refined oils? I’m going to avoid processed foods because I’m going for a whole-food plant-based diet, and olive oil is definitely not a whole food. (I’ll still eat olives, of course.)

 

Written by LeisureGuy

24 June 2019 at 12:59 pm

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