Friday, August 27, 2010

Abesha Gomen (Ethiopian Collard Greens)

Abesha Gomen (Ethiopian Collard Greens)

This dish is simple and delicious. I used a combination of collard greens, kale, and beet greens and it turned out great.  I dice the greens as small as I can, and I simmer them for about 20 minutes instead of 15.  I also added a teaspoon of berbere spice at the end.  Yum!  Here is the source of the base recipe.


450 g / 1 lb collard greens
60 ml / 4 tbsp olive oil
2 small red or yellow onions, finely chopped
1 garlic clove, crushed
2.5 ml / ½ tsp grated fresh root ginger
2 green chillies, seeded and sliced
150 ml / ¼ pint / 2/3 cup vegetable stock or water
1 red pepper, seeded and sliced
salt
freshly ground black pepper

Wash the collard greens, then strip the leaves from the stalks and steam the leaves over a pan of boiling water for about 5 minutes until slightly wilted. Set aside on a plate to cool, then place in a sieve or colander and press out the excess water.

Using a large sharp knife, slice the collard greens very thinly.  Once they are in strips you can slice them the other direction to make them into small bits if you wish.  (I do not boil first, I slice them finely then add into pan with the oil/onions and toss them around a bit before I add the stock)

Heat the oil in a saucepan and fry the onions until browned. Add the garlic and ginger and stir-fry with the onions for a few minutes until lightly browned, then add the chillies and a little of the stock or water and cook for 2 minutes.

Add the greens, red pepper and the remaining stock or water. Season with salt and pepper, mix well, then cover and cook over low heat for about 15 minutes.

Friday, January 29, 2010

Food Journal for Friday Janurary 29th

BREAKFAST
1/2 Mango
3 Strawberries
1 banana
1 T dried cranberries
Coffee + 1 T creamer

BEFORE WORKOUT
1/2 oz Macadamia nuts

LUNCH
4 Cups of Organic Baby Romaine and Mixed Greens
4 oz Cold Steak
1 tsp Dressing

DINNER
Fritatta made with
1/2 T Olive Oil
1/3 Cup Onions
2 Cups Chopped Zucchini
3/4 Cup Crimini Mushrooms
1/4 Cup Red Pepper
3 Eggs
1/2 Small Avocado

SNACK
5 Dark Chocolate Hershey Kisses
1 Tbsp Almond Butter

CALORIES: 1350

PROTEIN: 92 grams
FAT: 64 grams
CARBS: 95 grams
FIBER: 18 grams
EXERCISE: 45 minutes of intense weights at the gym

Thursday, January 28, 2010

Food Journal for Thursday Janurary 28th

Day 10 of keeping it clean and avoiding grains and dairy and (erm) white potatoes......but....there was one little potato end in the roaster pan when I was cleaning up dinner....and I ate it.  No biggie, really...but it is the first time a white potato has crossed my lips in a long time.  My food was a little weird today because lunch ended up being on the run again and not really enough food.  I should have had more protein right after my workout, but it just did not happen.  Made up for it at dinner, tho....too much so, maybe.  Not enough veggies today.  Tomorrow is another day.  I need to roast another turkey breast or defrost some chicken and roast that so I have easy protein in the fridge for lunches and apres-workout.

BREAKFAST
1/2 Mango
4 Strawberries
1/2 Banana
Coffee with 1 T creamer

HOUR LATER
1/2 ounce of almonds before I went to the gym

LUNCH
3 oz Turkey
8 Baby Carrots (bigish ones, tho)

DINNER
8 oz NY Steak......grilled..no marinade
1 cup mushrooms, 1/4 cup onions sauteed with 1 tsp olive oil
1/2 ounce or so of roasted white potato (with skin)

SNACK
(not yet eaten...but planned for later)
5 Dark Hershey Kisses

CALORIES:  1394
PROTEIN: 83 grams
FAT: 76 grams (um....oops.....!)
CARBS: 74
FIBER:  11 grams (not enough veggies)
EXERCISE:  Ran 4.3 miles in 45 minutes--on treadmill

Wednesday, January 27, 2010

Food Journal for Wednesday January 27, 2010

BREAKFAST
1/2 Mango
1/2 Banana
2 big strawberries
1 Tbsp Dried Cranberries
Coffee + 1 Tbsp creamer

LUNCH
7 oz turkey (the last of the turkey breast from Monday..which was so good!)
8 big baby carrots
(cold lunchbag lunch on the run between work gigs)

SNACK
1/2 apple

DINNER
7 oz beef tenderloin (the last of the roast I did a couple days back)
3 big mushrooms, chopped up
1 tsp coconut oil
1/2 cup mashed sweet potatoes
1 cup roasted brussel sprouts
(these were SO good....this is the first time I have ever roasted them....I am not a fan of them steamed or boiled...bleahhhh....but roasted at 425 for 45 minutes...with a few onions and some garlic and olive oil...yum!)
Decaf Coffee + 1 T creamer

SNACK
1/2 oz chocolate chips

CALORIES:  1335
PROTEIN:  133 grams (41%)
CARBS:  117 grams (33%)
FAT:  38 grams (23%)

Food Journal for Tuesday January 27

BREAKFAST

1/2 mango
1/2 banana
1/4 cup blueberries
1 T dried cranberries
Coffee w 1 T creamer

AN HOUR LATER
3 oz beef tenderloin

LUNCH
1.6 cups flaked Salmon
4 Cups Lettuce
1/3 Avocado
Ginger Sesame Dressing
Cup of decaf + creamer

AFTER WORKOUT SNACK
3 oz turkey

DINNER
2 Eggs
1 zucchini
1/4 cup onions
1 tsp coconut oil

SNACK
1/2 oz almonds
1 oz chocolate
Cup of decaf + creamer


CALORIES 1539
PROTEIN 122 grams-33%
CARBS 110 grams-26%
FAT 73 grams-41%
FIBER 18 grams
EXERCISE:  1.25 hours of Free Weights, Calisthenics, and Short burst Cardio at Gym

Monday, January 25, 2010

Food Journal for Monday January 25th

Day 7 of being on plan and I am feeling pretty darn good and the scale is moving in a nice downward direction.  Woo hoo!

BREAKFAST
1/2 mango
1/2 banana
1/4 cup blueberries
Coffee with 1 T creamer

HOUR LATER
3 ounces beef tenderloin

LUNCH
Fritatta made with:
1 tsp Olive Oil
1/4 cup onions
1 cup mushrooms
1 medium zucchini
1/4 cup red peppers
2.5 oz beef tenderloin
2 eggs
(I never get sick of these......love this for lunch!)

DINNER
7 ounces roasted turkey breast with skin (yum)
1/2 cup mashed sweet potatoes with a smidge of butter and dash of cinnamon
1 plum tomato

SNACK
1/2 oz almonds
1/2 oz chocolate
Cup of decaf + creamer

CALORIES 1487
PROTEIN 126 grams-35%
CARBS 106 grams-27%
FAT 64 grams-38%
FIBER 15 grams
EXERCISE: Ran for 45 minutes on wonky treadmill at home..no idea how far or how fast (it is way off); also 10 minutes of calithenics

Sunday, January 24, 2010

Food Journal for Sunday, Janurary 24th

BREAKFAST
3/4 Banana
3/4 Cup Pineapple
1 T Dried Cranberries
Coffee with 1 T creamer

LUNCH
1.5 cups Lean Pot Roast
1/2 avocado
(weird combo...I know....I was working at home and just heated up what I could find in the fridge and added avocado and stirred it all together..lol..it was really good, actually.)
Decaf + creamer

DINNER
6 Cups Romaine Lettuce
6 Grape Tomatoes
1/4 cup artichoke hearts
6 black olives
7 ounces Salmon
1 T Balsamic Dressing
Decaf + creamer

SNACK
1/2 ounce almonds
1/2 ounce chocolate chips

CALORIES: 1487 grams 
PROTEIN: 124 grams (34%)
FAT: 72 grams (43%)
CARBS: 92 grams (23%)
FIBER: 20 grams

Notes:
Did better on the protein today, but even more fat. (It is the avocado....and almonds...yuuuuuummmmm!) Oh well! Fat seems to work well for me as long as I keep my carbs somewhat low.

So much for trying to vary the amount of calories each day...I seemd to be hitting between 1375 and 1475 every day this week? Not much variance.

 I really ought to be doing tea instead of decaf coffe through the day....but for some reason the coffee keeps winning out. I'm not going to sweat it. I drink lots of water, too.

I like doing this journal each day...especially when I enter it around 7 pm. It makes it much easier to skip any extra little snacks later because I know how many calories I have had...and...it would be a pain to come back in my office and enter them after I already posted this. Who knew that blogging would be a good late night snack deterrent? :)