Salmon Avocado Kale Cups

I have been on a kick of making sure I had three things in my breakfasts: Vitamin C, Potassium and Omega 3. On the other days I accomplished that by having and orange, a banana and a small piece of salmon. On a Sunday: I got fancier. I made cups from red pepper, kale and bacon then filled them with avocado and salmon. Is bacon healthy? Next question.

The process of building the cups isn’t that tricky. The end result is still fairly sturdy, so these could be made before the time then heated and filled with the last two ingredients (the avocado and salmon).
Yields: 3 servings

Software

  • 1 red pepper
  • 1 bunch of kale
  • ⅓ of a large onion
  • 6 pieces of bacon
  • 3 eggs
  • 1 small avocado
  • 120-150g of smoked salmon (ie. lox trim)
  • Salt & pepper
  • Dill (½ tsp)

Hardware

  • Frying pan
  • Cookie sheet
  • Mixing bowl
  • 1 sheet of parchment paper
  • 6 tooth picks
  • Stovetop
  • Oven

The Process

  • Preheat the oven to 350℉. Heat a frying pan to medium heat.
  • Prep the cookie sheet and putting down a sheet of parchment paper
  • Slice the red pepper into 3 1” thick rings
  • Tear off three large kale leaves
  • Lay down the kale leaves on the parchment paper. Place a red pepper ring on the kale.
  • Fry the bacon in the frying pan– not until it’s crispy: just until it softens, shrinks and cooks off some of its fat.
  • Remove bacon from frying pan. Use the tooth picks to hold them together and make two pieces of bacon into a ring to go around the red pepper.
  • Chop up the onions and fry them in the bacon fat.
  • Divide the onions and put those into the rings.
  • Pull the remaining kale off of the stalks and tear into small pieces. Fry those with salt, pepper and dill until the kale browns and starts to wilt a little.
  • Combine the cooked kale and three eggs in a mixing bowl. Mix well and divide into the three rings. Cook in the oven for 20 minutes.
  • Chop the avocado into small cubes.
  • Chop the salmon into small pieces.
  • When the cups come out of the oven, plate the ring, then pile in the salmon and avocado.
  • Enjoy.

The Benefits:

Nutrient Daily requirement
Vitamin A – 385%
Vitamin C – 115%
Vitamin D – 21%
Vitamin E – 22%
Vitamin K – 9%
Thiamin – 21%
Riboflavin – 77%
Niacin – 31%
Vitamin B6 – 42%
Vitamin B12 – 86%
Folate – 39%
Calcium – 22%
Nutrient Daily requirement
Iron – 36%
Magnesium – 17%
Phosphorus – 60%
Potassium – 24%
Sodium – 90%
Zinc – 25%
Copper – 26%
Manganese – 35%
Selenium – 156%
Pantothenic Acid 37%
Omega-3 – 472mg
Omega-6 – 3003mg

More info:

Break Some Eggs

In December of 2014, I said, “I’m going to talk about rebuilding my life.” I also said, “I’ll do this over the next six months.” 2015 happened. But more than that happening, there was the reality of trial and error applied to a real life. Continue reading

Tuning The Unified Field Theory of Awesome

I have a number of goals. I liken this to the unified field theory. In physics, there is the unified field theory: that gravity, electromagnetism, strong and weak forces can combine into one display of– of everything. My health, my finances and my happiness are tied to each other. They tug on each other. When I devote myself to money, I get miserable. When I am busy and miserable, usually my health takes a hit. When I pay attention to my health and try to diet, the food bill for fresh food hits my wallet. The Rebuild is about finding ways for these conflicting elements to play together. Ideally, it’s about finding a way to use these aspects to propel each other and make them all more achievable. Instead of staring at the problems (health, money, relationships), I have dug into supporting objectives that I am working on through ontological coaching.

In going to the foundation, I have named four objectives:

To be safe.

For health: That means don’t be a sick, fat whale.
For money: Don’t be so poor that I am evicted.
For my relationships: Have authentic people in my life who don’t lie to me.
(I wrote about safe, a couple weeks ago).

To be present.

For health: Enjoy the body I have in some way at every occasion.
For money: Don’t be lost in busyness like a man late for a meeting.
For my relationships: Don’t miss any more days with my loved one by angsting over the past and the future.

To be a finisher.

For health: Move from my weight (as this writing 269 lbs.), to the weight I want to be.
For money: Finished projects are worth money. Incomplete projects hurt my reputation and my wallet.
For my relationships: It cooks into doing what I say I will do. Am I honest and good to my word?

To tie all of this into a bow.

That’s the unified field theory.

To get where I want to go with all of this, there are some straightforward things I need to do. There are also some things I need to accomplish without the foggiest clue as to how I can carry those out. I can rely on what others did, but what works for one person may not work for another person.

The Diet

Case in point: the diet. I knew that my default diet wasn’t getting me anywhere. The death of my Mom followed by being fired hit me hard. After 2015, those were two crappy flavours of icing. In January, I weighed in at a disappointing 289 lbs.. I tried exercising. That didn’t feel like it made a difference. Two weeks ago, my partner challenged me and said, “We never stick to anything!” Good point. But if something worked, I would stick to it. I said, “Fine: let’s do a juice fast.” Bing. Friday night at 11PM I decided that solid food was off the table.
The next morning, I got a lot of ingredients for juices. We dived in and liquified everything for the next few days. I got progressively sicker. I should have weighed myself on that Friday night, but the previous verdict of 289 lbs. made me scale-adverse.

Scale Tale

Monday morning, I weighed in at 270 lbs.
Tuesday morning: I was sicker, grouchier and hungrier. I weighed in at 272 lbs.
Wednesday morning: I was back to 270 lbs. Sick as a dog (headache, spots in front of my eyes, no concentration) I broke the fast and ate some lunch. Chili: meat, tomatoes, beans– no flour and no dairy.
Thursday: 272 lbs.. I had sashimi for lunch.
Friday: 270 lbs. (really– this is a frickin’ yoyo).
Saturday: 270 lbs. I had miso soup for breakfast, sashimi for lunch, and a steak for dinner.
Sunday: 271 lbs. (it was a 10 oz. steak– I am attributing that one pound to the nearly one pound steak– I know that’s not how this works). Dinner was the filling from a burrito.
Monday: 272 lbs. Maybe I actually ate a yo-yo. I think I could tell. The purge that I was expecting early into the juice diet hit several days later. Throughout this exercise, I have been a human water fountain as liquids chug in and chug out.
Tuesday: 274 lbs. I thought the diet really wasn’t working. Regardless of the scale, my lunch decision was salad and dinner was sashimi again.
Wednesday: 269 lbs. So what the Hell.

The see-saw above tells me a few things:

  • Weighing myself daily may just tell me how much my colon contents weigh– that could be the swing weight.
  • That level of hyper assessment may promote neurosis rather than a healthy outcome.
  • People do not instantly gain or lose weight. There is a big metabolic cha-cha line that runs when you burn calories. I will have to dig, but I think the delay from good behaviour to good outcomes is two days.
  • I get sick from fasting. When I did it for 9 days, I was 19; I was depressed; and I didn’t have a job to go to. At 47, I couldn’t make it for more than 4 days.

The Rules (for now)

In my tuning, the course for a diet looks like this:
Start with a juice fast. Three days of juice and broth to reset my innards. I like to think we have two fridges: the one outside with the door and veggie crisper; and the one inside that looks like greebly little fat cells. Fasting shuts off a path to the outside fridge and forces your body to eat from the stores of fat and bound-up liquid.
Stay away from sugar. Refined sugar is really bad. It’s weaponized. To a lesser extent stay away from natural sugars (honey, agave, maple syrup)– they’re not weaponized but they are still optimized to deliver a calorie payload.
Stay away from flour. You’re eating glue. At some point, I may experiment with European flour, but that’s unlikely. Without flour and sugar, my IBS is dormant again.
Stay away from rice, corn and potatoes. If you accidentally end up with these in your diet, it’s not great, but it’s not like you’re eating arsenic.
Stay away from dairy. As with above: it’s not a death sentence, but we’re full grown people, not baby cows. We’re not supposed to have milk. Your body knows how to take in milk to make you grow up to be big– that’s the core problem you’re trying to address, so skipping the milk diminishes the problem.
Processed foods are the devil. I would be hard pressed to discover a processed food that should be eaten. If it has an ingredient list, be leery of it. Miso paste is a qualified exception to that rule. Read the labels.
Meat is not bad. Don’t try to eat a stack of steaks, but I would argue that fish is good; chicken is okay; and pork & beef are okay in limited amounts.
Fat is not bad. Butter, bacon fat and olive oil are not the problem. Dietary fat isn’t the core problem I am facing.
Veggies are excellent. I don’t think you could ever gain weight from salad. In lieu of dressing, throw in more interesting ingredients: pecans, miso, peppers, avocados, etc..
Broth is excellent. I am really partial to miso brother and pho broth. Make up broth as a snack.

In the 10 days since my first weigh-in, I started at 270 lbs., I am now at 269 lbs.. The juicing experiment gave me little benefit. Bacon, steak and other foods that seem to never show up on a diet did me little harm. This is all about tuning and I will keep everyone in the loop.