Monday, December 10, 2012

Frugal Fast Foods as a Snack or as Cocktail Food Cooking 101 Strategies Nutrition Etiquette and Frugal Stylish Recipes Professional & University Dining Etiquette


Outclass the Competition
by Harold Almon baesoe.com
Be at Ease School of Etiquette Austin

If it cannot fit in the palm of your hand, it is not a snack. It is a meal “To go.” If you are not going to burn it off, you will get to wear it. Eating unhealthy snacks are how people get fat. Fast food and or food fast do not have to be fried, or incomplete.


My Palate ® Almon Hitt - Breakfast Fast Food Crab Fiber Grain Legume or Animal Protein

Bowl Ready to Eat Grits on an underlying plate can be eaten as a snack. It can be obtained for as low as .25 cents per serving and it takes two minutes to make. On grits you can add a spoonful or two or your favorite beans or hummus.

Other toppings suitable for grits are bacon bits, burger bits, eggs, fish, and tofu.

Pepper, salt, and butter can be added to taste.

Bowl Ready to Eat Noodles Rice or Wheat on an underlying plate could be eaten as a snack. It can be obtained for as low as .25 cents per serving and it takes twelve minutes to make.

You can eat rice noodles with beans, or oats or wheat noodles peanut butter. Each can be topped with vegetables and steamed for the last four minutes of cooking.

Again, why would one eat (a grain) without a legume and miss getting a whole protein?

Try it. You can omit doing this if you really do have a heavy plant based diet.

Meal Plan My Plate (R)

You are going to eat on the go. Make it a date and back pack a small plate, and a knife and fork, to go with your Sippy glass with that take off travel lid. Your plate is to be 9” or less. After use it can be rinsed and placed back in a zip lock bag and then back in a backpack for a later washing. You can Meal Plan My Plate(r). The Almon Hitt plate can be divided into a four part meal plan: upper left, for grains and legumes, a meat analogue, a stem tuber, or a starch item, upper right, fruit: cucumbers and tomatoes count, lower left, an animal protein; this may be omitted when having a grain and a legume, lower right, vegetables. You may have a complete protein, a starch, and a green vegetable item, or two servings of vegetables, one of which is to be green. Water and bread are to be staples at a table. This is a balanced meal plan; you can tip the balance or round out your meal with a fat or a sugar item to include a portion of dairy, pastry, sauce, or a soft drink. You could carry your plate with you for class, ambiance, presentation, and portion control. You might do it to help reduce waste in the environment. When food is on your plate from your My Palate list, you could say, “I can eat that.” You might make their container or plate your serving dish. You can have your own container to take what’s left of a super sized portion with you; avoid doing this at any meal involving business. At home integrate the dish with pre-prepared sides. In your public eating, let the gourmet in you show. Establish your cover: place setting for one. Shift the protein portion to bottom center, and let’s begin.

Frugal Foods and Stylish Recipes will allow you to educate your palate, and cultivate new choices. It can help make you a Nutritioneer, able to look at a food and say, “You are on my list; I can eat you raw (or cooked),” or let you order or eat in US menu order of courses instead of eating in piles.

Food is to be universally available, come from established food groups, promote behavior modification, and be something you can eat for the rest of your life. As a foodie you can buy and eat food for availability; the season, culture: taste, affordability: your pocket and nutritional value: fuel requirements, and still retain style. To that end there are healthy sides and snacks. Beware, condiments, oils and sauces can contain hidden Fat. When what is in a condiment is unhealthy or unknown it is best to buy and bring and add your own (B/B/A YOC).

Food is fuel. When you meal plan your plate you can see what is gone missing.

When a grain is used as a grain it requires a legume, and you can omit an animal protein. You can add or need a vegetable, a green.

When using a protein add a starch and a green. You can use a protein and add two vegetables: two greens or one orange and one green.

When a plan is to use a starch as starch or a grain it requires a protein and a green.

When a plan does not contain a green, you may add a fruit to let you remember what you owe.

Fuel is to be mixed strategically to burn efficiently high Glycemic , and low Glycemic are to be part of your meal plan, and then you can round out the outside of your my plate (meal) with things you may like.

Fast food meat combos are not a snack. Each is an incomplete part of a meal plan. These combos can include fish. How odd fast food chains have introduced Cod. Fish is to be paired with a stem tuber: boiled, fried, or mashed. You can always forgo the potato, unless you eat it with mustard, curry sauce, or sprinkle it with vinegar.

Have the Chili first; better to eat fish with chili, or chili fries (cheese on the side) and crackers, soup, a torte, quiche, or to get a boiled egg than to load potatoes with high fructose corn syrup or a baked potato with dairy.

What makes Fast Food frugal? This, it can be purchased with coupons, and when you can get a “value drink” clear or tea the refills are generally free. The same can be usually also true, when the drink is coffee.

Frugal tip: 1) Eat meat one day a week. 2) Eat meat say every other day. 3) Give up meat one day a week. Make your choice your treat. For food categorization eggs are listed with dairy. I call eggs petite meat. You can have two every other day. If worried about cholesterol, maybe have one. Petite meat could help get and keep you skinny. Recommended portions of meat might help you combat fat.

• Portion
• Meat Servings 1 Serving size 3 ounces* a deck or cards
1 ounce meat = 7 grams of protein
3 ounces meat = 21 grams of protein- recommended*
16 ounces of meat = 116 grams of protein
Super sized meat goes to fat, thighs, bellies, and cheeks. Eat it if you must on your birthday. Know the cost in
• Calories

Frugal tip: 2) Eat open face sandwiches. Sure you can and do. You just called them pizza. Get to see what you eat, and get full faster. The other grain you can leave on your plate or when eating alone it can be taken with you.

Frugal tip: 3) Soy mock meat is under review, better to eat it I am told, if you started at two years old. Starting after puberty, what it does to you is still a mystery.

My Palate ® Almon Hitt –
Fast Food Snack Fish and Sandwiches Non Deli Protein

Omega Fat – OM Fish
Herring-O
Cod
Lox-O
Mackerel
Fresh Water Salmon-O
Fresh Water Salmon
Canned w Bones-O
Salmon Dip
Sardines
Sardines Canned in Mustard
Sardines Canned in Oil
Sardines Canned in Tomato Sauce NR
Albacore Tuna
Chunk Tuna
Chuck Tuna Dip/Pate
Tuna Salad
Tuna & Egg Salad

“Omega-3s can help to make your metabolism more efficient, slow digestion, and prevent cravings.”

No matter what you do with it, shrimp is seafood. The above are fish. Most everyone can eat the latter, only some can eat most of the first. Cold water fresh are to be added to or included in each diet.

Fish is to be paired with a stem tuber. You can always forgo the potato, unless you eat it with mustard, curry sauce, or sprinkle it with vinegar.

Have the Chili first; better to eat fish with soup, chili, or chili fries (cheese on the side) and crackers, a torte, quiche, or to get a boiled egg to go with that than to load a potato with dairy.

What makes Fast Food frugal? This, it can be purchased with coupons, and when you can get a “value drink” clear or tea the refills are generally free. The same can be usually also true, when the drink is black coffee.

My Palate ® Almon Hitt - Snack Breakfast Sandwiches-Animal Protein PF
No Sauce or Sauce on the Side

Beef Sirloin
Breakfast Steak

Pork
Applewood Smoked Bacon
Bacon
Chorizo
Ham
Hot Links
Pork Chops
Pork Skins
Potted Meat Dip
Prosciutto
Sausage Long
Sausage Round
Polyunsaturated Fat - PF

Turkey Bacon-PF
Reduced Fat Turkey Bacon – PF

Palate ® Almon Hitt - Fast Food Sandwiches and Meats Non Deli Animal Fat
No Sauce or Sauce on the side Open Face

Beef-Saturated Fat SF

Beef Franks
Brisket
Hot Dogs
Fat Free Hot Dogs
Hamburgers
Meatballs
Sirloin Steak

Seafood-OM

Pizza-SF
Pizza Squares-SF
Pizza Sliders

Mock Meat
Soy Veggie Burger

Poultry - Polyunsaturated-PF

Chicken Fried
Chicken Salad
Rotisserie Chicken
Split Quartered
Chicken Wings
Chicken Liver Pate
Chicken Vienna Sausage

My Palate ® Almon Hitt - Fast Food Deli Meats and Sandwiches Process Meats are good to eat. If you believe it, enjoy

Beef Bologna
Cocktail Beef Franks
Corned Beef
Meatballs Marinara
Mortadella Pistachio
Mortadella
Angus Roast Beef
Beef Salami
Beef Flank Steak
Bison
Chicken Breast
Grilled Chicken
Chicken Salad
Chicken Wings
Crab Cake
Smoked Salmon
Shrimp
Albacore Tuna Salad

Pork
Bacon
Braunschweiger
Capicola
Calabrese
Ham Cotechino
Pepperoni
Head Cheese
Dry Salami
Salami Genoa
Salmanetti
Hot Salami
Sliced Lengthwise
Sausage
Vienna Sausages
Soppressata

Turkey Bacon
Turkey Breast
Turkey Bologna
Turkey Ham
Turkey Pastrami
Turkey Pesto
Egg Salad
Muffaletta Portobello
Tempeh
Soy Glazed Tofu
Deli Plate/ Platter/Tray

My Palate ® Almon Hitt- Fast Food Deli Meat Toppings
You can Bring Buy Add Your Own Toppings B/B/A YOT

Egg-OM
Coffee Bar Cheese-SF
Fruit
Avocados
Cucumbers
Dill Pickles
Guacamole
Olives
Peppers
JalapeƱo
Pepperoncini
Tomatoes
Dried Tomatoes

Fungi
Mushrooms

Vegetables
Arugula
Beets
Broccoli
Carrots
Kale
Kraut
Lettuce
Grilled Onions
Red Onions
Spinach
Sprouts

50 Percent of your fast food can be fruits or vegetables.
What better kind of toppings could you want?
Serving size Avocado 2 Tbsp or 1/8 piece, yeah right.

My Palate® Almon Hitt - Fast Food Hidden Saturated Fats- S Old Condiments Oils and Sauces

Replace with No Sauce or Sauces with No Added Sugar (NAS) and No High Fructose Corn Syrup (NHFCS)

Low Calorie Dressing or with New Condiments and Sauces on the Side. You can Reduce Consumption or Leave at Home - RCOLAH

Old Sauces
Bar-B-Que Sauce
Blue Cheese Dressing
Cheese Sauce
Nacho Cheese Sauce
Queso Cheese Sauce
Queso Avocado Cheese Sauce
Chili
Chili Queso Cheese Sauce
French Dressing
Mayonnaise in Celebration
Mayonnaise Organic Light
Chipotle Mayonnaise
Ranch Dressing
Sandwich Spread
Soy Sauce
Special Sauce
Sweet and Sour Sauce
Steak Sauce
Tartar Sauce
Teriyaki Sauce
Worcestershire Sauce

My Palate ® Almon Hitt-Fast Food No Added Sugar (NAS) No High Fructose Corn Syrup (NHFCS)

New Condiments Oils and Sauces
You can Bring/Buy/Add/ Your Own B/B/A/YOC

Avocado Sauce
Basil - Pesto Sauce
Cayenne Pepper Hot Sauce
Chipolotle ai oil
Crushed Red Pepper
Extra Virgin Olive Oil (EVOO)
Horseradish (Hr) Dressing
Ketchup (Kt) (NHFCS)
Hr Kt: Cocktail Sauce
Italian Dressing
Mustard Sauce
Classic Mustard
Creole Mustard
Dijon Mustard
Honey Mustard
Spicy Mustard
Siracha Hot Sauce
Truffle Oil
Apple Cider Vinegar
Wasabi

Note: think of where and how mustard can be used in lieu of dairy. Note the caloric difference.

“Olive oil is a healthy fat” it can turn on your metabolism and help you burn more body fat.”

Sides can be a snack or served one and can include

Potato Salad (Mustard)
Macaroni Salad

Legumes

Cole Slaw (Vinegar)

Dessert can be a snack, if it is low fat chocolate pudding.

Take one or two pieces of fruit to go. Learn how to eat fruit with a knife and fork. And later eat something green.

Search out
Plant sterols
Stanols
Psyllium fortified wafers if you can find some.



No comments: