When I go anywhere, do anything in public I can see the
silent killer at work, food. Yes food is
killing the vast majority of Americans, heck we wouldn't need Obamacare if we
only control the worst vice in our country, food.
Yes the vast majority of us seem to think that the diet
pushed on every television in this country, via commercials pushing fast food,
fat food, bad food 24/7. When I was
young we only ate whole grain foods, heck that was all there was and the bread
products were delivered right to our door, along with fresh milk. Now, for the good of the food industry in
general, we have to go to the stores, must of which are selling the items that
are killing us, home deliver of goods is dead to us.
Since I have this minuscule platform to blather my political
agenda, I can reach out to the less than 20 folks to also discuss other
subjects. Henceforth occasionally I will
put up a recipe and I hope others will too that could help us, say avoid sodium
in our diet.
So here goes…
1 large skillet with at least 2-3 inch sides and a lid.
1 can of Bush’s low
sodium black beans: Serving size ½ cup, servings per can 3.5
Calories 105: (from fat) 5
Fat: 0 grams (g)
Cholest: 0mg
Sodium:130 mg 5% of your daily value (dv)
Potassium 400 mg 11% (dv)
Total Carbs. 22 grams 7% (dv)
Dietary
Fiber 8g 32% (dv)
Sugars 3g
Protein 7 g
1 can of Bush’s low
sodium Kidney beans: Serving size ½ cup, servings per can 3
Calories 105: (from fat) 0
Fat: 0 grams (g)
Cholest: 0mg
Sodium:130 mg 5% of your daily value (dv)
Potassium 400 mg 11% (dv)
Total Carbs. 22 grams 7% (dv)
Dietary
Fiber 8g 32% (dv)
Sugars 3g
Protein 7 g
1 can No Salt Added
Sweet Golden Corn Serving size ½ cup, servings per can 3.5
Calories 80: (from fat) 15
Fat: 1.5 grams (g)
Fat: 0 grams (g)
Cholest: 0mg
Sodium:15 mg 1% of your daily value (dv)
Total Carbs. 9 grams 7% (dv)
Dietary Fiber 2g 8%
(dv)
Sugars 7g
Protein 2 (g)
1 can No Salt Added
Sweet Peas
Serving size ½ cup, servings per can 3.5
Calories 60: (from fat) 5
Total Fat (0.5g) 1% dv no Trans Fat
Cholest: 0mg
Sodium:15 mg 1% of your daily value (dv)
Total Carbs. 10 grams 3% (dv)
Dietary
Fiber 3g 32% (dv)
Sugars 5g
Protein 4 g
1 can Diced Tomatoes (Kirkland )
or if available low sodium diced tomatoes.
Calories 15: (from fat) 0
Total Fat (0g) 0% dv no Trans Fat
Sodium:140 mg 6% of your daily value (dv)
Total Carbs. 3 grams 3% (dv)
Dietary
Fiber 1g 4% (dv)
Sugars 2g
Protein 1g
Add fresh Basil or Cilantro, diced garlic (Costco) (1
heaping tablespoon)
1 “dose” of Olive oil (I pour in about a “shot glass”) of
the oil
Cover, cook with an even boil for 20 mins, stir
occasionally.
This will produce 6 servings of a lunch or a dinner, all the
protein is there, etc. etc. and each serving costs about a buck
What dude no meat? Ah the good old days. I remember the Milk man The dairy was Meadow Gold. The bread man came like 3 times a week. It was called Omar bakery I think out of Cincinnati. And the young won't believe it today but the bread man came 3 times a week because the bread was so minimally processed (no preservatives) that the mold would begin to grow in a couple of days.And who could forget the Fuller brush man. The dry cleaners would pick up and deliver for you. And the Avon lady came. That's when we knew our neighbors as extended family, these delivery people were as common in the neighborhood as the mailman. God to live back at that simpler time TD. It was nice...but.... WE ATE MEAT! and I have one other question Does the cilantro have to come from Costco? I could do your recipe it sounds pretty decent and healthy.
ReplyDeleteGet the cilantro from a local market, chop the leaves up and spread them over the top of the mixture after about five minutes stir them into the mixture
DeleteAhh yes, milk at the doorstep, 2 bottles twice a week. That stopped with the '58ish economic downturn in the San Diego area. So did the dry cleaner. The Fuller man occasionally had a new attachment that fit our Hoover. The Britannica man never got anywhere as I had always current Funk & Wagnal (editions bought at A&P or Safeway every 2 weeks for $1.00 with a $5.00 checkout or $1.50 if less). My summers were spent reading them from first A cover to end of Z. I know that was at least twice and at the end of 4 summers well into three. Major appliances were Kelvinator, countertop were Sunbeam and a Maytag washer (no dryer, a rotating clothesline). Simpler times for sure.
ReplyDeleteAh yes.... Funk & Wagnal... my authoritative go to... Sold the whole set with atlas and 4 year books for $10.. :-( ..... my mother before she passed, swore they would be worth a mint.. 'they are highly collectable you know' ;)
DeleteI'll buy my beans and rice in dry bulk, store them in quart or 1/2 gal Mason jars.
ReplyDeleteWith blacks and lentils goes a little onion, celery, a diced bell pepper and well fat trimmed, slivered pork loin. Pintos usually get slivered ham which is also great for lentils. Soaking broths (beef, pork, chicken) can be made from boiled bones, into Mason jars if refer stored and any congealed fats skimmed before using.
Most perinnial Spices come from the garden area as does basel, cilantro - harvest and dehydrate all summer, store in compressed double seal baggies. Works well with peppers too.
Now, alas, if I could ever get a tomato blight free summer I'd can but with electric rates as they are it's cheaper for store bought.
Kidneys are meant for one thing: CHILIs ! I can't do smokin' hot anymore so I limit the red and cayennes, and only a few jollypeno seed or center veins.
Salt and sugars have been self limited for many years. I stopped most sugar when it went over 6 cents a pound in the 70s.
Same problem here with canning. Takes almost an hour to bring my water bath canner to a roiling boil on our electric range. Bought a pressure canner and now can in less time then waiting for a boil. Also, now able to process low acid foods and meat.
DeleteGood idea, gotta, had not considered that.
DeleteI grew a tomato called Amelia last winter. Resistant to most diseased and especially tomato virus. Tasty too. Seeds are available on the internet from Totally Tomatoes.
ReplyDeleteCelebrity tomatoes grow very well around here. i usually have enough to can close to 100 quarts per year. They are much better in sauces and soups than regular canned tomatoes.
Delete100 quarts, 25 gallons? My goodness, how big is your garden?
DeleteTks guys, have stored the pages for later.
Delete