OK TopTop you win, I'll make you happy (seen as how you make us happy with your esoteric humour which some us get butt chose to ignore because it tastes bad
Swiss Chard...can be a little bitter for some but do it up this way and the nutritional values are disguised by the flavour...
2 bunches Swiss chard, (2-1/2 pound/1.25 kg)
4 tsp (18 mL) soy sauce
1 tbsp (15 mL) sesame seeds, toasted
2 tsp (10 mL) sesame oil
1 tsp (5 mL) maple sugar
Remove stems from Swiss chard and reserve for another use. In large pot of boiling salted water, cook leaves for 1 minute; drain in colander and rinse under cold water. Press to extract as much liquid as possible; transfer to bowl.
In small bowl, mix together soy sauce, sesame seeds, sesame oil and maple sugar; pour over leaves and toss to coat.
2 red snapper fillets, about 6 to 8 ounces each
4 tablespoons EVOOO (*see above rant)
1 medium clove garlic, pressed or minced
3 or 4 drops Worcestershire sauce
1/2 teaspoon Creole or Cajun seasoning, or your own favorite seasoning blend, with salt
1/8 teaspoon fresh ground black pepper
1 to 2 teaspoons minced fresh parsley
1 teaspoon snipped fresh chives, optional
45 calories, 29 g of protein, 2 g of fat, 0 g of saturated fat, 0 g of carbohydrates, 53 mg of cholesterol and 64.5 mg of sodium. Red snapper is particularly rich in vitamins B-6 and B-12, providing 0.52 mg of B-6 or 26 percent of the recommended daily value, or DV, and 3.97 mcg of vitamin B-12, or 66 percent of the DV per 4 oz. cooked portion. Red snapper is also high in certain minerals, such as potassium, phosphorus and selenium. A 4 oz. portion provides 592 mg of potassium, or 17 percent of the DV; 228 mg of phosphorus, or 23 percent of the DV and 55.6 mcg of selenium, or 79 percent of the DV.Omega-3 fatty acids.
Not the biggest fan of rice or brown rice after switching to Quinoa from a nutrient aspect. Good fibre is all....goes with the spicy snapper and sweet, salty sesame chard
Organic Brown Short Grain Rice
I take great pride in our lesser fortunate cousins being able to fend for themselves with less resources, being isolated and not of good education or breeding stock.