Healthy Rueben so they say.

 So I posted my ingredients for breakfast and the google ai came up with Rueben...hmmm I used to eat Rubens but they were 1. Huge calories 2. Somewhat greasy. 3. Never considered healthy. Here's my breakfast this morning. There will be more to follow including pictures, as soon as I make another sandwich. lol

This meal provides approximately 450–550 calories, featuring high protein (~30g), high fat (~30-35g), and moderate carbohydrates (~20g). It is a nutrient-dense, savory meal high in iron, zinc, healthy fats, and probiotics from the kimchi, while the A2 dairy offers easier digestibility for some. 

Estimated Nutritional Breakdown:

• 1 Slice Sourdough Toast (with 1 tbsp A2 Raw Butter): ~200-220 calories, 10g fat, 25g carbs, 4g protein.
• 3 oz Grass-fed Chip Steak: ~180 calories, 11g fat, 0g carbs, 20g protein.
• 1 Slice A2 Dutch Reserve Cheddar: ~100-110 calories, 9g fat, 0g carbs, 7g protein.
• 1/4 Cup Kimchi: ~10-15 calories, 0g fat, 2g carbs, 1g protein. 

Key Nutrients:

• Protein: ~30-32g (Primarily from grass-fed steak and cheddar).
• Fat: ~30-35g (High in CLA from grass-fed butter/beef).
• Carbs: ~27g (From the sourdough bread). 

Geez it's Spring Blueberries Treat

 

Well it's officially Spring and I managed to NOT post since Thanksgiving. I wanted to but...I may need an assistant or staff for the techie stuff. So I've been using AI Google to answer my nutrition questions about things I create. My after brunch snack/dessert to add protein to my diet. Put ingredients in the microwave 30 seconds mash with fork. Toast tortilla. Simple and all organic.

Based on the combined nutritional data for the ingredients listed, this meal is high in healthy fats, fiber, and plant-based protein. The estimated total nutrition is roughly 300–350 calories, 10–12g of protein, 20–25g of fat, and 12-16g of net carbs, depending on the exact size of the tortilla. 

Here is a detailed breakdown of the components:

1. 1 Cup Blueberries (Raw)

• Calories: ~84
• Carbs: ~21g (15g sugar, 3.6g fiber)
• Protein: ~1g
• Fat: ~0.5g
• Key Nutrients: High in Vitamin C, Vitamin K, and Manganese. 

2. 2 Tablespoons Hemp Seeds (Hemp Hearts) 

• Calories: ~90–110
• Carbs: ~1-2g (usually <1g net carbs)
• Protein: ~5-6g (complete protein)
• Fat: ~6-9g (Omega-3 and Omega-6 fatty acids)
• Key Nutrients: Rich in Magnesium, Iron, Zinc, and Potassium. 

3. 2 Tablespoons Crushed Mixed Nuts (Walnuts, Almonds, Pistachios, Macadamia)

• Calories: ~100–110
• Carbs: ~3-4g (1g fiber)
• Protein: ~3-4g
• Fat: ~9-10g
• Key Nutrients: Good source of healthy monounsaturated and polyunsaturated fats. 

4. One Quarter Einhorn Tortilla

• Note: Einkorn (Einhorn) is an ancient grain wheat.
• Approximate Nutrition (for 1/4 of a standard 8" tortilla):
  • Calories: ~40-60 (based on a full tortilla being ~160-200 calories)
  • Carbs: ~8-10g
  • Protein: ~1-2g
  • Fat: ~1-2g
• Note: If a specialized low-carb Einkorn tortilla is used, net carbs will be lower. 

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Einhorn Tortillas from:

  www.Dutchmeadowsfarm.com           Paradise  PA