DAILY MEAL HIGHLIGHTS
๐ Good morning ๐ gentle friends!
Let’s get this day started…
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๐ฅ DUCK EGG BREAKFAST NIBBLE PLATE
โช๏ธ Duck Egg (local farm / yolk only)
โช๏ธ 2% Cottage Cheese
โช๏ธ Hot Sauce
โช๏ธ Turkey Pepperoni Stick
โช๏ธ 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?

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๐ฅ 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.
๐INSTANT 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

๐ฅฃ๐ฅฃ๐ฅฃ๐ฅฃ 4/5
๐งฎ CALORIES – 337 (of daily 1650)
๐ฅ CARBS – 7g (of daily 124g)


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๐ฆ STEAMED CRAYFISH & VEGETABLES
โช๏ธ Precooked Crayfish
โช๏ธ Purple Sweet Potato
โช๏ธ Greek Yogurt
โช๏ธ Snow Peas
โช๏ธ Garlic, Parmesan & Basil Butter
๐ 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
๐นCrab Legs are best done stacked directly on the trivet (not in the water)
๐นCrawfish/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
๐ฅฃ๐ฅฃ๐ฅฃ๐ฅฃ 4/5
๐งฎ CALORIES – 328 (of daily 1650)
๐ฅ CARBS – 42g (of daily 124g)


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๐ BEEF SCHNITZEL & SUPERFOOD SALAD
โช๏ธ London Broil Steak
โช๏ธ Panko Breadcrumbs
โช๏ธ Garlic & Herb Crumb Seasoning
โช๏ธ Egg Yolk
โช๏ธ Worchestershire Sauce
๐ฅ SWEET KALE SUPERFOOD SALAD
โช๏ธSweet Kale Chopped Salad Kit
โช๏ธGoat Cheese
โช๏ธGrape Tomatoes
โช๏ธEnglish Cucumber
โช๏ธBaby Pickled Beets
โช๏ธAvocado
โช๏ธGrapes
โช๏ธStrawberries
โช๏ธBlueberries
โจ๏ธ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400ยฐ for 7min
๐ฅฃ๐ฅฃ๐ฅฃ๐ฅฃ 5/5 ๐
๐งฎ CALORIES – 803 (of daily 1650)
๐ฅ CARBS – 71g (of daily 124g)



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๐
RANDOM EXTRAS
โช๏ธ Turkey Pepperoni Stick
โช๏ธ Homemade Beef Jerky
๐ฅฃ๐ฅฃ๐ฅฃ๐ฅฃ 4/5
๐งฎ CALORIES – 177 (of daily 1650)
๐ฅ CARBS – 1 (of daily 124g)
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๐๏ธ DAILY TOTALS
๐งฎ CALORIES – 1645 of 1650
๐ฅ CARBS – 120 of 124g

๐ฏ 2022 HEALTH GOALS
๐ WHOLE FOOD REFOCUS
๐งโโ๏ธ NO FUNKY FOOD FRANKENCHEMICALS
๐ 6 MONTH NEW ZEALAND TRIP – MAY 2023
๐ Calorie Command with the Healthi app
๐งฎ Calorie Target: 1650
๐ฅ 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 โฅ and Light ๐ซ