DAILY MEAL HIGHLIGHTS
🌞 Good morning 🌞 gentle friends!
Let’s get this day started…

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🥚 DUCK EGG BREAKFAST NIBBLE PLATE
▪️ Duck Egg (local farm / yolk only)
▪️ 2% Cottage Cheese
▪️ Hot Sauce
▪️ Turkey Pepperoni Stick
▪️ Colby Jack Cheese

DID YOU KNOW?
Hot Sauce is good once opened, at room temperature for 6 months and in the fridge for 3-5 years!
https://www.stilltasty.com/fooditems/index/17422

What’s your favorite Hot Sauce?

🍃🍂🍃🍂🍃🍂🍃

🥚 PERFECT SOFT BOILED EGGS
In small saucepan, bring enough water to completely cover the eggs to a rolling boil. Reduce temperature to med and when the water is at a low simmer, gently add eggs. Avoid dropping them in the pot as they may crack.

Cook chicken eggs for 6 min (or duck eggs for 7 min) uncovered. I like to stir them every few minutes to prevent the yolk cooking more on one side.

If you prefer hard boiled (but not chalky super done yolks), increase time to 9min for chicken eggs and 11min for duck eggs.

Once cooked, drain out the boiling water and fill the pot with cold water. I personally don’t do an ice bath because I don’t want my eggs cold to eat.

Crack the eggs gently all the way around and put in the pot of cold water to allow water to get under the membrane. Leave eggs for 5 min, peel gently under running water and enjoy.

🌀INSTANT POT VERSION
https://ifoodreal.com/instant-pot-eggs
https://greenhealthycooking.com/instant-pot-eggs

Soft Boiled – 2min – Low Pressure + Quick Release
Hard Boiled – 5min – High Pressure + Quick Release

ChefIQ Smart Cooker
Soft Boiled – Steam – 9min
Med Boiled – Steam – 13min
Hard Boiled – Steam – 18min

🥣🥣🥣🥣 4/5
🧮 CALORIES – 337 (of daily 1650)
🥐 CARBS – 7g (of daily 124g)

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🦞 STEAMED CRAYFISH & VEGETABLES
▪️ Precooked Crayfish
▪️ Purple Sweet Potato
▪️ Greek Yogurt
▪️ Snow Peas
▪️ Garlic, Parmesan & Basil Butter

🌀 INSTANT POT PRECOOKED SEAFOOD – CRAWFISH / CRAB LEGS / SHRIMP
Cooked in @mychefiq 6Q Smart Cooker
1c water + 1tbsp/capful Zatarian’s Shrimp Crab Boil Concentrate

Thawed:
Crawfish/Shrimp – 0min + Quick Release
Crab Legs – 1min + Quick Release

Frozen:
Crawfish/Shrimp – 1min + Quick Release
Crab Legs – 2min + Quick Release

🔹Crab Legs are best done stacked directly on the trivet (not in the water)
🔹Crawfish/Shrimp are best done in a steamer basket set on the trivet.

INQUIRING MINDS WANT TO KNOW
Crawfish, crayfish, crawdad, craw daddy, mudbug? What do you call it?

HEADS, TAILS OR BOTH?
https://houston.eater.com/2017/4/6/15197940/sucking-crawfish-heads-yes-or-no

🥣🥣🥣🥣 4/5
🧮 CALORIES – 328 (of daily 1650)
🥐 CARBS – 42g (of daily 124g)

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🐄 BEEF SCHNITZEL & SUPERFOOD SALAD
▪️ London Broil Steak
▪️ Panko Breadcrumbs
▪️ Garlic & Herb Crumb Seasoning
▪️ Egg Yolk
▪️ Worchestershire Sauce

🥗 SWEET KALE SUPERFOOD SALAD
▪️Sweet Kale Chopped Salad Kit
▪️Goat Cheese
▪️Grape Tomatoes
▪️English Cucumber
▪️Baby Pickled Beets
▪️Avocado
▪️Grapes
▪️Strawberries
▪️Blueberries

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 7min

🥣🥣🥣🥣 5/5 🌟
🧮 CALORIES – 803 (of daily 1650)
🥐 CARBS – 71g (of daily 124g)

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👅 RANDOM EXTRAS
▪️ Turkey Pepperoni Stick
▪️ Homemade Beef Jerky

🥣🥣🥣🥣 4/5
🧮 CALORIES – 177 (of daily 1650)
🥐 CARBS – 1 (of daily 124g)

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🗓️ DAILY TOTALS
🧮 CALORIES – 1645 of 1650
🥐 CARBS – 120 of 124g

🎯 2022 HEALTH GOALS
🍎 WHOLE FOOD REFOCUS
🧟‍♀️ NO FUNKY FOOD FRANKENCHEMICALS
🌏 6 MONTH NEW ZEALAND TRIP – MAY 2023

📊 Calorie Command with the Healthi app
🧮 Calorie Target: 1650
🥐 Carbohydrate Target: 124g
(30% – Total, not Net Carbs)
[Monitoring carbs for Insulin Resistance]

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Many thanks to @krogerco and @misfitsmarket for providing all my gorgeous produce.

Thank you for joining me today.
Until tomorrow…
In Love ♥ and Light 💫