I made this omelet Wednesday morning and it came out great. I was going to write down the recipe before I forgot, but it is fading fast. I never make the same exact thing twice, so if I don’t record notable experiments immediately then, they are lost in the ozone. So this is my attempted reconstruction.
Olive oil in cast Iron pan, heat medium, wash and throw in a handful of pre-cut and cleaned fresh Nopales. I don’t like taking out the spines myself so I buy them already removed. But you want to get them really fresh and green, not turning brown, or soapy. They get pretty gooey as they get older, but washing removes most of that. I like their taste, sort of like zucchini only more flavorful. Ok, next you chop up a fat slice of onion, a half a Roma tomato, maybe a quarter of a largish bell pepper, an El Serrano pepper with the seeds removed, throw them in the skillet, wash and chop up 4 mushrooms, I used regular commercial white ones, can’t afford the fancy ones, add some veggie hamburger, like 3 oz, enough to thicken it a bit and then spice it with chili powder, oregano, and basil. Lower the heat to less than medium heat but not quite low heat. Chop up half a zucchini and add that. Peel and chop up three or four pieces of a garlic clove, throw that in. Then take a couple dozen green grapes, slice in half and throw them in. Add three eggs with some water whipped up with a fork, four eggs if it is for two. Then place a couple of scoops of ricotta cheese on top, a couple fingers of extra sharp cheddar cheese chopped up, then fold over if you can, and there you have it. I sprinkle a bunch of black pepper, squeeze a lemon slice, and pour some kind of hot sauce on top once it is ready to serve, I used Tapatio. All together I spent maybe 20 minute to half an hour preparing this. I had a cup of coffee or black tea too, and one small cherry pastry, and water.
I got a huge bottle of the hot sauce from Food 4 Less, there is one within walking distance and I like not having to drive, also I go several times a week, and just get a few things at a time, especially with fresh stuff, otherwise they go bad. It’s the same place I get most of my produce, except stuff I can get better deal at Trader Joe’s like roasted, unsalted peanut butter, and sunflower seeds, sesame oil, brown eggs, my veggie hamburger, veggie Chorizo, low sodium soy sauce, big bottles of Extra Virgin Olive Oil and fresh Basil. The Trader Joe’s I like is the one on one of the bus routes from school. With a pass I can hop on another bus and be home almost as fast as driving. Most other stuff is cheaper at Food 4 Less, but some stuff like Sweet Chile sauce, big bottles of chili powder, Turmeric, oyster sauce, plum paste, crab paste (very strong), lemon grass, Galanga powder, and Indian Curry Powder I get from the local Cambodian market on Anaheim at Orange here in Long Beach, as well as whatever exotica I sniff up that I get curious about. I get my jams, some bread, good German hot mustard, fresh sauerkraut, real horseradish, any sausages I ever eat like Hungarian smoked sausage or Polish Kielbasa, European coffee if it is on sale, and perogies imported from Poland, at the German market in Torrance, Alpine market. I don’t get over there much, maybe every other month. The sausages are good, but they have a lot of salt and drive my blood pressure up, and their prices are kind of high so I don’t indulge much. They have good beers too, but I don’t drink much anymore.
Right now I am looking for a good bulk source for sage and other regular spices like thyme, rosemary, and such, those small dollar bags of the Mexican brands don’t last long enough and the fresh stuff is usually over priced, as are the McCormick’s etc. I use a lot of fresh veggies, dried beans, bulk rice, mostly Basmati but the last 10 lb bag I got of Royal, the Indian brand I usually get, hasn’t had that nice nutty taste I like. I think I am going to switch to Jasmine next batch.
I would go to the farmers market but the nearest one is in a wealthy neighborhood and prices are high. I eat organic if it is cheap, but I am on a budget and have to watch how much I spend. Besides I found that as long as you wash most things they are fine. This is meant for poor people who don’t have a lot of money and can’t afford places like Whole Foods. I spend maybe $150-$200 a month on groceries, maybe another $50 when I do my every other month trip to the Cambodian and German markets. You can eat well and good quality if you watch what you buy and eat. Study nutrition wheels, read the labels, watch out for added ingredients and you can eat well on very limited budgets. More people in your family may cost more, but then there are economies of scale. I end up throwing stuff out because I am alone, and if I was more efficient or cooked for more people that wouldn’t happen. I freeze meats, buy dried stuff in bulk and try not too buy too much of everything else. I don’t spend money on juices or milk, and no soft drinks, candies, and very little canned or processed food, mostly salsa, hot sauce, stuff like that. the occasional pastry, etc.
Well that’s my omelet and some info about where I shop. Don’t add salt to anything, there is enough in your cheese, hot sauce and anything else you eat processed. Avoid unhealthy fats, refined sugars and red meat or too much meat, and eat lots of veggies, and fresh fruits, that’s my plan, Also eat a big breakfast, and a medium dinner one night, the next night only have a salad. That will keep the weight from accumulating as long as you get out and walk every day. If you want to lose simply skip that other day meal at night, so you only eat breakfast one day and the other day have breakfast and a salad. I lost ten pounds in a couple weeks and a couple months later haven’t put any back on. I plan on doing another 5 to 10 pounds later this summer. I am within my BMI now, so I am pretty happy. If you must snack, and I do once in a while, then I eat unsalted sunflower seeds.
For specific dietary needs you should check with your doctor and get blood work done once every couple months, if your insurance coves it to check your mineral and fat, and how other levels are doing, then adjust your diet accordingly. If not you can still be in control with a few simple devices, buy a blood monitor and if you have blood sugar problems get a sugar diabetic kit, a scale and a thermostat, take daily readings and record them several times a day, along with how much water you are drinking and if you really get into it monitor your urine output and color. Read up on foods, and their effects, most of this stuff is on line. I had diabetes and have almost eliminated it by diet and exercise. My kidney failure was caused by uncontrolled high blood pressure. If I had monitored it, and done something about it I might have avoided the whole kidney failure experience. Drink lots of water every day. Avoid sodas and such. If you must have pastry consume small amounts, I eat one lady finger, or one bite sized cherry strudel, the key is keep that stuff to a minimum and mostly eat fresh stuff. If you have beans get the dried ones, not the canned ones, because the canned ones usually have salt and chemicals. You don’t want to starve yourself, and with most fresh stuff you can have a lot, like salads, just avoid fast foods, and prepared foods for the most part. That’s my diet advice for the day.
Final note, I have to take medications still, for blood pressure, cholesterol, blood sugar, anti-rejection drugs, and for my hemorrhoids. Diet alone is not enough once you have developed a chronic condition. But diet and exercise can alter your state of well being, reduce the amount and number of medications and generally enhance your quality of life. They can help prevent getting certain diseases, and ameliorate genetic predispositions. But if you do develop a condition, it cannot be wished away. I tried it before I went to the doctor when I was showing symptoms of kidney failure. I was tired, couldn’t sleep, or concentrate, I tried all kinds of stuff, even crystals, but I finally realized whatever it was, I needed medical attention I almost waited too long. That was a mistake, Modern medicine may not be perfect, and you have to educate yourself, and participate in your own well being, but medicine works much of the time and should be seen as an effective tool to be utilized and not ignored.