En Route to Idaho — Day 4 : North Platte – Rock Springs

En Route to Idaho — Day 4 : North Platte, Nebraska – Rock Springs, Wyoming IMG_1892

It was very rewarding to jump in the car at 7:28AM with ambient temperature at  7ºF /-14ºc & embark on another spectacular drive. First the sun rose in our backs as we left Nebraska & then huge gorgeous clear skies welcomed us into Wyoming.

 

Shortly after our gas-&-trucker-materials pit-stop, we made a further stop at a look-out to catch the views. We were surprised to meet up with a very famous tree that grows out of a boulder of pre-historic rock. The Tree Rock is located right between Cheyenne and Laramie plumb in the middle of Interstate 80, literally hugged between its east- and west-going lanes.

The tree grows out of a crack in a pre-Cambrian pink Sherman granite boulder formed anywhere from 1-4 billion years ago. (The granite that is, the tree is somewhat younger, but that species of pine can live as long as 2,000 years.)

As read on one of the The Tree Rock —a.k.a “the lone tree”— tourist-info tablets, the transcontinental railroad tracks of the Union Pacific Railroad lie a short distance to the west, as lies the Ames Monument, erected to commemorate the highest point of the railroad’s route  honor the Ames brothers.  I remembered very well that Augustus Saint-Gaudens had chiseled the bas-reliefs —from Quincy, Massachusetts, granite! — & architect H. H. Richardson designed the pyramid (as well as the Albany City Hall!) I have worked on several project on Augustus Saint Gaudens & even though this is not my favorite work of his, I was delighted to find his work here, since I have seen almost all ASG public works.



We continued our journey towards Rock Spring thru more beautiful landscapes where the speed limit went up to 80 miles p/h! I will never forget the golden pale yellows of the endless prairies illuminating the snow, the light blue sky & the pinkish granite boulders.

Our picnic at the Ames monument was a little less fancy today —since we are starting to run out of provisions— but was still nourishing: hummus, bread, cheese, apples & nuts. Tonight we went out to dinner at a local restaurant (attracted at first by the name, The Coyote Creek Steakhouse) where Pierre had a decent sirloin, turned down all five of the offered potato-versions, settling for green beans while & I had a bison burger — sans buns but with more green beans.

Today we also passed the 2000 miles marker. One more day on the road before Boise.  Tomorrow through Pocatello to give a thought to Pierre’s old friend Ed Dorn & on to Blackfoot to visit the potato museum.

En Route to Idaho — Day 3 : Des Moines – North Platte

Day #3  Des Moines, Iowa – North Platte, Nebraska: 400 Miles 644Kms
We left Des Moines a little after 9AM since we opted for a lighter driving day . It was 19ºF /-7ºc when we left Iowa. The light fog wrapping the windmills was beautifully quixotic. The fog had cleared by the time we reached Nebraska and clear skies accompanied us to North Platte.

We filled up the car & had breakfast before leaving so we stopped only for lunch. No rest stop extravaganza today, au contraire we opted to lunch at the Mormon Island State Recreation Area conveniently located off I-80. Named for the winter stopover used by Mormon emigrants heading westward we enjoyed lunching by the frozen lake and watching some locals ice fishing.

We then headed to North Platte where we had a blast visiting the Buffalo Bill residence’s outdoors grounds since the location is closed for the winter. On this Sunday afternoon North Platte was a pretty empty town and very few of its 24 000 inhabitants were visible. But the world’s largest Rail Yard sure was! After spotting the longest train we had ever seen going through town, we decided to visit the train yard and got there right on time to climb to the top of the The Golden Spike Tower and Visitor Center & what an amazing view!

This location was chosen because of its close proximity to the Platte river and to Grand Island. Nebraska’s been a railroad center since the Union Pacific Railroad first reached here in July 1866 & that first train rolled through what was known at the time as “Hell on Wheels” town. Today Bailey Yard, named for former Union Pacific president Edd H. Bailey, is the world’s largest train yard. Covering a massive 2,850 acres, each day Bailey Yard manages 10,000 railroad cars. Of those, 3,000 are sorted to make sure the cargo reaches its final destination. We sure did see some action from the Golden Spike Tower. We watched a gorgeous sunset and went to find our motel for the night.

Again we were able to make our lunch, dinner, coffees & teas. Lunch was a tuna fish salad into which I mixed the last of the grains — faro, rye & oats mixture — diced daikon, carrot, celery, red pepper, dressed w/ PJ’s Meyer lemon vinaigrette. Pierre had cheddar I had goat cheese with bran crackers,nuts & a clementine. For tonight’s dinner we finished the lentils as a soup, made a salad & used the last of PJ’s dressing, Blue Iowa Maytag plus apples & walnuts for dessert. Tomorrow a longer ride: trying to get to Rock Spring Wyoming!

And now if you have travel so far with us you might want to watch a freight train passing by for almost 3 minutes — and that is not even the full train. Mesmerizing!

En Route to Idaho — Day 1 : Brooklyn – Maumee

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January 1 2016

Nice first day on the road to Idaho. Smooth ride with with very little traffic . We left Bayridge, Brooklyn  at 7:56 & got to Maumee, Ohio 5:58PM. We drove 566 miles (910 kms) out of 2475 miles (3983 kms) to get to Boise Idaho. We crossed New-Jersey, Pennsylvania & two third of Ohio.
We made our coffees, teas, lunch (Braised d’Artagnan Berkshire Pork; Lentil Salad; Greens, Goat Yogurt w/ Cinammon/Stevia & Roasted Seeds) & dinner (Red Miso Soup with Oats,Rye & Farro; Pumpernickel Buttered Bread; Hard Boiled Egg, Carrot & Celery, Cheddar w/ Apples & Cashew Nuts.
We listened to France Culture, NPR, John Coltrane, Matthew Ship, Michael Bisio & Cheikha Rimitti.
Below is the photo reportage, stay tuned!

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Pennsylvania

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Sweet Sweet Muffins (No Sugar, No Wheat)

muffinpansFor Marge Byrd who taught me how to bake the American way.
Above: the apron top she stitched for me in 1993! 

Following a low-glycemic, no sugar diet doesn’t mean you have to eat boring foods…au contraire! If both Pierre and I have been successfully keeping up with this way of eating it is because there are actually plenty of other choices. It is all about using different ingredients & learning how to use them. This muffins recipe—& the Mooch-O-colat too— are good examples how it can be done. It took me a while to figure it out — but Voilà! le result is yummy! Can be served for brunch or dessert or any thing else you can imagine! Below are pictures of the some possible combinations.

muffins

for 12 Cast Iron Cookware Muffin Pan
(note to my friend Don Byrd: They are Lodge’s cast iron pans & I found them on Amazon)
Preheat oven 375 degres
Cooking : 30 minutes.

In the blender add :
1/2 a green apple with the skin,
1/2 lb silk tofu,
1/4 cup coconut oil,
1/4 tsp stevia, ( this is the brand I like to use)
1/2 vanilla bean (inside scraped),
1 cup cashew milk (any almond, soy, rice milk will do just make sure they have NO sugar added),
1 pinch of salt,
1 beaten egg at the end & mix it by hand.

In a large bowl combine :
1/4 cup buckwheat flour,
1/4 cup teff flour,
(can be substituted for buckwheat tho I really like the crunchy taste of it. I do buy the regular teff & then grind it myself in the coffee grinder),
1/2 cup coconut flour,
1/2 cup oat bran,
1 grated lemon,
1 grated orange
1 tsp baking powder.

Incorporate the blender’s  liquid content into the dry ingredient bowl. Mix gently but thoroughly. Grease your muffin pans generously with coconut oil. Fill the molds & bake for 30 minutes at 350°. You can also bake this batter in a cast iron pan and then slice it as you see below.

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Sweet sweet muffins w/ sunny side eggs, raw kale salad, red berry chia jam. Muffins, oeufs au plat, salade de choux frisée crue, confiture de baie aux graines de chia

Suive un régime pauvre en glucides et sans sucre ne doit pas être ennuyeux , au contraire! Et si avec Pierre nous arrivons à le suivre sans difficultés c’est par ce que: 1) c’est bon et 2) il y a beaucoup de choix, seulement voilà — il m’a fallu les trouver! La recette d’aujourd’hui — comme celle du blog précédent, la Mooch-O-colat  — en sont deux très bon exemples. J’ai toujours beaucoup aimé les muffins et ça m’a pris quelque temps à créer une recette pauvre en glucides et sans sucre ajouté qui plaisait à tous. Voilà le résultat et vous allez vous régaler!

Chauffer le four  à 200 degrés. Cuisson : 30 minutes

Dans le mixer ajouter:
1/2 pomme verte avec la peau,
250gr de tofu soyeux,
80ml d’huile de noix de coco,
1/4 de cuillère à café de stevia,
1/2 gousse de vanille,
1 tasse de lait de noix de cajou (ou bien utiliser du lait d’amande, de soja, de riz sans sucre ajouté),
1 pincée de sel,
1 oeuf battu et le mélanger à la main à la fin.

Dans un grand bowl ajouter:
25gr de farine de sarrasin,
25gr tasse de farine de teff,
(peut être remplacer par plus de sarrasin mais le teff apporte une texture agréable. J’achète les graines de teff entières et les passe au moulin à café),
55 gr de farine de noix de coco,
75 gr de son d’avoine,
1 citron (zestes seulement),
1 orange (zestes seulement),
1 c. à café de levure chimique.

Incorporer les ingrédients liquides du mixer dans le bol des ingrédients secs. Bien mélanger. Graisser les moules généreusement avec de l’huile de noix de coco. Les remplir et cuire à four chaud pour 30 minutes. Vous pouvez aussi utiliser une poêle en fonte ou un moule à gâteau.

muffinyogurtberries
Sweet sweet muffins with goat yogurt sauce (cinnamon, stevia), seeds & fresh or frozen wild berries.

Muffins avec yaourt de chèvre parfumé à la stevia et à la cannelle, myrtilles fraîches ou congelées, graines grillées.

 

Menus & Video for Jean & Renée

This blog is in French because it is for my parents  who keep asking me about low glycemic menus.
Below a first set of menu & a video for my coleslaw recipe, all in French.  Though the coleslaw recipe in English is here.

Idées de menus avec index glycémique bas pour Jean & Renée Peyrafitte

Tout  les jours au réveil:
1 verre d’eau tiède avec quelques gouttes de citron bio

LUNDI

Déjeuner
-Côtelettes grillées ou poêlées avec lentilles
Faire sauter légèrement oignons, céleri, ail, persil, un anchois ou deux hachés,  et ajouter sel poivre et lentilles et eau bien sûr! Cuire. Au moment de servir, ajouter un filet d’huile d’olive et du persil frais.
-Yaourt Nature avec cannelle moulue
de préférence chèvre ou brebis avec graines de courges, tournesol, lin. Les faire sauter séparément dans une poêle chaude — attention les graines sautent!

Dîner
-Soupe de légumes
suggestions: pas de pommes de terre (index glycémique très élevé) ), en hiver oignons, chou, champignons, poireaux, 1 petite carotte, 1 panais, navet, citrouille, topinambours, blettes, ail , persil… en été seulement: tomates, courgettes.
Pour y donner de l’épaisseur y ajouter soit: des graines de Chia, de l’orge, de l’avoine entière, du seigle entier ou du sarrasin entier; ces graines donneront de l’épaisseur et bon goût! On peut aussi rajouter haricots adzuki qui n’ont pas besoin de tremper.

-Salade Composée
Exemples:
Varier la verdure: roquette, laitue, romaine, endives
Ajouter: oignons, céleri, radis, persil, avocat, oeuf dur, thon, haricots, lentilles, pois chiches
Varier les vinaigrettes
-huile d’olive et citron
-vinaigrette aux anchois
-vinaigrette asiatique avec gingembre, sauce soja, vinaigre de riz, ail, huile de sesame
-vinaigrette au roquefort pour salade d’endives
Varier les huiles: Huile de Sésame, d’Olive, de Colza. et toujours bio pressées à froid
-Fromage des Pyrénées avec une demi Pomme non pelée

MARDI

Déjeuner
-Sardines avec rondelles d’oignons
-Omelette au Fromage/ ou Oeufs cocotte/ ou Oeufs aux plat
-Epinards vapeur au beurre frais
-Poire

Dîner
-Soupe de Lundi
-Chou Cru en Salade ( voir video)
-Tranche de Jambon d’York naturel ( sans conservateur)
-Yaourt

 MERCREDI

Déjeuner
-Poisson poché ou à la poêle
-Purée de pois chiches ou de haricots
Après les avoir fait tremper, faire cuire des pois chiches ou haricots nature (préparez-en beaucoup à la fois — ça se congèle très bien).
Faites blondir des oignons, du poireau, du céleri, du thym, du persil, rajouter assez de liquide pour faire chauffer et passer à la moulinette pour une consistance de purée.
Servir avec herbes fraîches et oignons crus ciselés en garniture et un filet de très bonne huile d’olive et quelques olives kalamata si ce sont des haricots blancs
-Pomme Verte (avec peau) avec un morceau de Fromage

Dîner
-Potage de potiron maison ou soupe de lentilles avec les restes de lundi
-Salade composée (voir suggestion de lundi)
Pudding de graine de chia (recette à venir! en attendant mangez un yaourt!)

JEUDI

Déjeuner
-Poulet Rôti
-Chou Fleur Sauté ou chou de Bruxelles ou topinambours et champignons sautés
-Compote de pomme maison cuite sans sucre et avec la peau!

Dîner
-Viande froide
-Salade composée
-Yaourt

VENDREDI

Déjeuner
-Poisson poché, à la poêle ou au four
-Chou de Bruxelles ou haricots verts avec une noix de beurre frais bio
-Fromage avec pomme

Dîner
-Soupe avec restes de la carcasse de Poulet
-Salade Composée
-Yaourt 

SAMEDI

Déjeuner
-Avocat vinaigrette
-Rôti de veau avec haricots blancs ou rouges ou noirs (faire une variation de mercredi)
-Kiwi

Dîner
-Soupe de pois cassés
-Carottes râpées assaisonnées au citron, ail, huile d’olive
-Yaourt

DIMANCHE

Déjeuner
-Radis beurre
-Morue aux Poireaux et Topinambours
Acheter de la très bonne morue et la dessaler 12 heures et changer l’eau souvent.
Mettez la morue dans une grande casserole et recouvrez-la d’eau froide (non salée, bien sûr). Portez à ébullition très doucement; retirez la casserole du feu dès le premier frémissement, couvrez et laissez pocher 10 minutes.  Égouttez. Faire revenir les poireaux et des oignons dans de l’huile d’olive avec un peu de beurre.
Couper les topinambours en cubes. S’ils sont frais pas besoin de les peler; les gratter avec une brosse dure.
Dans un plat à gratin beurré, mélanger morue, topinambours, poireaux, oignons. Ajouter de la bonne crème fraîche, bien poivrer, bien mélanger et cuire au four environ 1 heure. S’il y a des restes: Rajouter de l’eau et/ou un peu de lait, mouliner et voilà  un potage délicieux! Servir avec du persil frais en garniture.
-Poire avec un morceau de très bon camembert ou brie

Dîner
-Soupe de légumes au miso et aux algues
Faire revenir légèrement de l’oignon, du chou haché fin, du céleri, de l’ail, du gingembre frais haché. Rajouter l’eau et 1/2 tasse d’algues Wakamé que vous aurez fait tremper quelques minutes dans le d’eau, 1 cuillère (ou 2) à soupe de sauce soja.
Ne pas cuire très longtemps, 20 minutes suffisent. Au dernier moment y rajouter la pâte miso et bien remuer. Ne jamais faire bouillir le miso, il perdrait toute valeur nutritive.
– Quinoa avec beurre frais (on peut aussi l’ajouter à la soupe)
– Pudding de graine de chia (recette à venir! en attendant mangez du Fromage blanc!)
Si vous avez des suggestions et/ou des questions merci de laisser un commentaire  ci-dessous et  en attendant:
Bon appétit!

Our Inauguration LG Extravaganzas

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Celebrating the second inauguration of our 44th President, Barack Obama, requires some festive foods. Our menu might not be as lavish as the Inaugural Luncheon but I am not about to loose focus from our low glycemic diet.

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No, we didn’t start the day with dessert, as the heading picture might suggest, but by a healthy juice inspired by Dr. Ali’s breakfast protocole. Juicing is now part of our daily routine & due to a low glycemic diet I rarely include fruits; but today being a festive day I included a red grapefruit —25 on GI scale when banana scores 45 & watermelon 76— accompanied by bok choy, celery, parsley, fresh turmeric & ginger roots, dandelions. And after our 5K walk the Tasty Pearl Barley Pabulum hit the spot:

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1 cup of cooked barley
1/4 green apple
cinnamon, roasted pumpkin seeds
moisten with home made almond milk.
Almond Milk:
Don’t get put off by homemade almond milk, it is actually quite simple & will serve two purpose here. To make the milk, soak 1/2 lb of organic almond in filtered water overnight. In the morning pour out the water, rinse almonds until the water runs clear. Add 1 quart of filtered water to the almond then process one ladle full of almonds & water at a time into the top of the juicer —I use a Vert VRT350 Juice & I am pretty happy with it. Reserve in bottle and save in the fridge. I do save  the meal that comes out on the other side. I dry it and use for many other recipe.

Inaugural Dunch

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Garlic Roasted Turkey Breast with Organic NYS Red Merlot Beans

Preheat the oven to 320°.  Grate 2 cloves of garlic, add olive oil, salt & pepper. Rub this paste thoroughly all over the turkey breast. Put a ramequin of water into the oven; it will keep the meat moist. Roast the turkey breast in the oven until thermometer reaches 160°.

To mirror the many New York State items on the Inaugural Luncheon I cooked NYS Red Merlot beans —available at the Park Slope foodcoop. These wonderful beans have a thin skin, are creamy though stay firm throughout. 

1/2 lb of  Org. NYS Merlot beans (or other red bean) soaked over night, then brought to a  boil in fresh water once and let sit for one hour before using in stew (for some reason I think it makes them more digestible).

1 onion finely chopped, goldened in the pan with olive oil
2 ribs celery
Lightly toast pumpkin & cumin seeds in a cast iron pan, then grind in a coffee grinder — I have one that I use only for spices —& add to the beans .

Add 1 seeded jalapeño pepper & 2 cloves of chopped garlic
Salt & Pepper
Bring to a gentle boil, turn it down & let simmer for 2/3 hours.

Lemon Cheesecake Mousse with Coconut Almond cookies

The cookies are essentiel to make this tart, festive, deconstructed Low Glycemic cheesecake work.
The custard:
Ben’s Cream cheese
Warm the juice of 2 lemon (Meyer if possible) in a pan
add 1/2 packet plain gelatine
Stevia to taste
Blend cream cheese,  juice w/ melted gelatin/ stevia

The cookies:
1 1/2 cup of almond meal —saved form several batches of making almond milk
1/4 cup virgin coconut oil
Stevia to taste.
Mix, make the paste in a roll. Cut & bake  at 300° for about 25 minutes .


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 Supper Time:

And while watching —& dancing to— the Presidential Inauguration Ball, we had Pierre’s delicious Belgium endive salad with Humbolt Fog goat creamy cheese & walnuts, dressed with a light mustard & olive oil vinaigrette.  And to finish on a sweet note we had a small serving of goat cheese yogurt with fresh ginger, walnut, stevia & a few blueberries. Now, if we did our calculation right it looks like our glycemic load for the day is about 52 —under 55 considered low. But please correct me if I am wrong, I am still in training!

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Dunch du Jour

Cranapple sauce

We don’t brunch, we don’t lunch, but between 3 & 4 p.m. we do DUNCH!
After our daily walk we have a very copious breakfast —will be featured in a near future post—, that sticks to the ribs until early afternoon. We also found out that the eating pattern works very well to regulate our weight without feeling deprived at all. Our evening snack is usually very light: few slices of cheese w/ apples, a little bread, maybe a bowl of miso soup… but for now voilà le Dunch today:

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Dunch du Jour
Cheese Polenta (delicious NYS grown corn & US cheeses) with Shitake Mushrooms
Simple Salad w/ Fennel & Roasted & Soaked Almonds
Prune Sweetened CranApple Sauce topped with Sheeps Milk Yogurt
Vegan Bars (made with fibres saved from juicing & delightfully called turdies by our son!)

Bon App!

Cheese Polenta & Shitake

 

 

Feierstengszalot or Flintstone Salad

Feierstengszalot this what they call this delicious salad in the Grand-Duchy of Luxembourg. As a literal translation in English it means: Flintstone salad, or in French une salade de silex! I can assure you it tastes better than it sounds. But why does this delicious salad made out of left overs of pot roast bear this name? Certainly an investigation I will conduct during my next trip to Luxembourg. My husband, Pierre Joris a native of Luxembourg,  doesn’t know either but he made it for lunch yesterday and it was truly delicious. A few nights ago I had made a Pot au Feu —pot roast— and he used the leftovers to compose his version of the Feierstengszalot. So yes, first you  have to make a pot roast, which I highly recommend it in this season and you can find my recipe here.

Pierre’s Feierstengszalot

Cut the leftover of the pot roast meat into small pieces— (maybe the meat was tough and black in the old day and might have looked and tasted like flint-stones?
Add diced raw celery,  diced boiled potatoes, a lot of finely chopped onions and lots of chopped parsley
.
Dress with a Dijon mustard vinaigrette: 1 tbsp mustard, 1 tbsp wine vinegar, 3 tbsp oil of olive oil, 1 crushed garlic clove.
Garnish with slices of hard boiled egg.

In the French version they add left over of cooked carrots, turnips and  diced cornichons. Capers, watercress, shallots, chives, dill & tarragon are in the original Luxembourgian recipe but we didn’t have any so Pierre made due with what was available. In cooking, unlike in baking or pastry, there is always for creativity & adaptation!

Cuke Salad

Do you like cucumbers? I do now, but it is a taste I acquired over the years. Cukes were popular in my family only in cornichons form (tiny cukes pickled in vinegar). I don’t remember if it is my father or my grandfather who used to say “les concombres, ils me reprochent,” meaning not he didn’t digest them well, but that he would hear from them under the form of burbs for hours after ingestion, hence the “reproach” to have eaten them! So, for years I was prejudiced against cucumbers and assimilated them to reproaches & English sandwiches — and thus they had no place in my cooking repertoire! But once I was able to look beyond my Pyrenean mountains for culinary inspiration, I realized how widespread cucumbers were in many Mediterranean cuisines and how delicious they are.
This summer I am eating a lot of them as I am trying to eat “cold” foods as recommended by my good friend, poet & artist Yuko Otomo. She gave me a few ideas on how to eat them with seaweed & tofu, which I liked very much, but my favorite version is the one I am featuring today. Most of you will recognize it’s direct source. Yes, it is a sort of Tzatziki, in Greek or Cacık
in Turkish, usually served as a mezze, appetizer or used as sauce for souvlaki & gyros. In order to make it more filling for my lunch I added some brown rice and gave it a twist with the addition of a touch of mustard. Another healthy, cheap, refreshing lunch brought to you by Voilà Nicole! By the way, do not miss Trialogues (Pierre Joris, Michael Bisio & moi) this coming Monday August 23rd 8PM, part of Evolving Voices Series, at Local 269 (269 East Houston NYC).

Recipe:
Peel, cut lenghtwise, then empty out seeds of 2 organic local cucumbers (avoid the ones individually wrapped in plastic)

Options:
1-soak cukes in salted ice water for 30 minutes. drain for 15 minutes
2-In a glass bowl sprinkle them with salt (coarse salt), cover , let drain in a colander for 30 minutes. Rinse and pat dry.
3-Simply use them, right off the bat, skipping either of these options — that is what I do most of the time. They are a little more watery but I read that the juices are actually very good for you.

In a bowl mix:
1/2 tbs of mustard (Grey Poupon type)
1 cup of goat milk yogurt
Mix & add:
1 grated clove of garlic
1/4 cup of finely chopped onions
1/2 cup of chopped fresh mint
1/4 cup of cooked brown rice
Mix & add:
cucumbers
salt+pepper to taste & mix well

Voilà!

Quick Cod Forestière

This is a very pleasant & simple dish. I called it Forestière because my grandfather used to call anything garnished with mushroom Forestière —meaning of the forest. Though the porcinis mushrooms are not wild & neither were all the mushrooms my grandpa used!

Pan fry the cod  (4/5 mns each side) with a dollop of clarified butter. Reheat the small new potatoes cut half length – they are already boiled – in the pan with the fish, add a little fat if needed. The fresh green beans had also been parboiled and  will be added to the sautéed small porcini mushrooms. I sautéed the porcini with olive oil until crispy & towards the end added the persillade —chopped parsley & garlic.

Once you have removed the fish & potatoes from the pan melt a dollop of unsalted clarified butter in the same pan, with low heat under the pan to keep the butter from browning, add the juice of one freshly squeezed lemon, salt & pepper to taste; use this mixture to coat you fish once on the plate. Voilà! Satisfying, quick & healthy.