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

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🥦 VEGGIE & EGG PLATE
▪️ Duck Eggs (local farm / yolk only)
▪️ Artichoke
▪️ Asparagus
▪️ Delicata Squash
▪️ Homemade Everything Bagel Seasoning
▪️ Chef Shamy Garlic, Parmesan & Basil Butter
▪️ Melissa’s Hollandaise Sauce

SMART COOKER (INSTANT POT) ARTICHOKE
🌀 Cooked in @mychefiq 6Q Smart Cooker
Trim artichoke stem (and petal tips if needed). Cut off the top inch or so of the artichoke and rinse to remove any dirt between the petals. Place Artichoke on trivet or in steamer basket face up, squeeze juice of 1 lemon into the crevices (*optional), add lemon halves to pot with 1 cup water.

Cook 20min on High Pressure + Natural Release

Stovetop Version:
https://www.gimmesomeoven.com/how-to-cook-and-eat-an-artichoke

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🏵️ SMART COOKER (INSTANT POT) WHOLE SQUASH
🌀 Cooked in @mychefiq 6Q Smart Cooker

1c water in inner pot + trivet
Puncture squash all around
High Pressure + Natural Release
(I like it to still be firm so I use the lesser times)
1lb = 8-10min
2lb = 15-20min
3lb = 22-25min
4lb = 28-32min

It will be 🔥 SUPER HOT 🔥 when it comes out… Use a towel or mitts and cut open to cool. Once cool enough to handle, scoop out the seeds with a spoon and enjoy.

* Delicata, Honeynut, Red Kuri and Sweet Dumpling Squash can be enjoyed skin on. They take less time to cook sometimes too.

* Small / young Butternut or Kabocha Squash skin can be eaten but may be tougher.

* Large Squash especially including thick skin varieties like Acorn and Spaghetti Squash are not intended to eat the skins.

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ASPARAGUS
💨 Steamed in @goodcookcom Microwave Steamer
3min on High

Good Cooks Microwave Steamer
https://amzn.to/3qcHXHf

🥣🥣🥣🥣 4/5
🧮 CALORIES – 408 (of daily 1670)
🥐 CARBS – 33g (of daily 125g)

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🍔 CHICKEN HAVARTI BURGER & ITALIAN WEDDING SOUP
▪️IP Italian Wedding Soup (🧊 Freezer Meal)
https://tinyurl.com/y9lo6euu

▪️ Quick Dough Italian Drop Bun*
▪️ 98% Lean Ground Chicken Breast
▪️ Havarti Cheese
▪️ Bib Lettuce
▪️ Roma Tomato
▪️ Yellow Onion
▪️ Lemonaise Light Mayo
▪️ Whole Grain Mustard

🍞 ITALIAN QUICK DOUGH DROP BISCUIT
🔹 ¼c Self Rising Flour (packed)
To make all purpose flour into self rising – add 1½tsp baking powder + ¼tsp salt per 1c flour…
🔹¼c 0% Greek Yogurt

OPTIONAL EXTRAS*
🔹½tbsp Italian Seasoning
🔹1tbsp Nutritional Yeast
*optional – it does not effect the baking – it is not that kind of yeast – I use it because I am deficient in vitamin B12 among other things

If you add these, you will have to add a little extra yogurt, milk or water…

Season as YOU like 😁…

NO STICKY HANDS PREPARATION
Combine all ingredients in a bowl with a fork or small spatula. Lightly spray your baking sheet or lay down some parchment paper and turn your dough out onto the tray. Using the fork/spatula, shape the dough to the thickness and diameter you want. Top with an egg wash and additional seasoning if you’d like. Bake and enjoy!

♨️ COOKED IN
@ninjakitchen Foodi Smart XL Air Fryer Oven
Preheated – Middle Rack
400° for 15min

More information on Nutritional Yeast (Noosh)
https://www.bonappetit.com/test-kitchen/ingredients/article/nutritional-yeast-2

🥣🥣🥣🥣🥣 5/5 🌟
🧮 CALORIES – 924 (of daily 1670)
🥐 CARBS – 59g (of daily 125g)

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👅 RANDOM EXTRAS
▪️ Olive Tapenade Hummus
▪️ English Cucumber
▪️@vtsmoke Vermont Smoke and Cure Turkey Pepperoni Stick

🥣🥣🥣🥣 4/5
🧮 CALORIES – 231 (of daily 1670)
🥐 CARBS – 13g (of daily 125g)

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🗓️ DAILY TOTALS
🧮 CALORIES – 1563 of 1670
🥐 CARBS – 106g of 125g

🎯 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: 1670
🥐 Carbohydrate Target: 125g
(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 💫