Add everything in the picture to the beef. I used bacon grease instead of vegetable oil to brown the beef, and honey instead of sugar. Also, celery is not tolerated, or available. My updated version of the recipe follows.

Ingredients

3 pounds stew beef
3 tablespoons bacon fat
3 cups water
2 tablespoon Worcestershire sauce
2 clove garlic, peeled
2 bay leaves
1 large onion, sliced
1 teaspoon salt
2 teaspoon honey
3/4 teaspoon pepper
3/4 teaspoon paprika
Dash ground allspice or ground cloves
4 large carrots, sliced
2 tablespoons cornstarch

Directions

Brown meat in hot oil. Add water, Worcestershire sauce, garlic, bay leaves, onion, salt, honey, pepper, paprika, and allspice. Cover and simmer 1 1/2 hours. Remove bay leaves and garlic clove. Add carrots. Cover and cook 30 to 40 minutes longer. To thicken gravy, remove 2 cups hot liquid. Using a separate bowl, combine 1/4 cup water and cornstarch until smooth. Mix with a little hot liquid and return mixture to pot. Stir and cook until bubbly.

ingredients

• one chicken breast, frozen
• three slices of bacon
• 1 tablespoon of honey
• mixed vegetables and spinach, frozen, 1/2 cup each
• kidney beans, 1/4 cup cooked or canned
• (Optional) one scoop of super greens

preparation

1. put the frozen chicken in a microwave safe bowl
2. cover the chicken with the bacon
3. Cook for two minutes.
4. Flip the chicken and cover again with bacon
5. repeat until the chicken is cooked, just barely.
6. cut up the chicken and bacon into approximately 1 inch pieces
7. sauté the chicken and bacon together in a hot pan
8. add honey and optional hot sauce to taste
9. when the chicken is done, it will be golden brown. Remove and set aside
10. sauté vegetables, spinach, and beans in the same pan.
11. when the vegetables are done, serve with chicken
12. optional: makes a super greens with sautéed vegetables for maximum nutrition

nutrition information

Ingredients

• 2/3 c. Egg Beaters
• 4 oz. mixed veggie (frozen)
• 1/4 cup cooked lentils
• 1/4 shredded cheddar cheese
• 1/4 cup chunky salsa
• 1/4 cup whole yogurt

Cook the lentils in advance or wash the same amount of canned beans. Sauté the veggies, then lentils in olive oil or Pam. Set aside if needed. Pour the eggs into the omelet pan, on a medium high heat. After a minute, Sprinkle cheese all around the omelet. After the eggs bubble through. Pour the veggie and bean mix on one half of the omelet. Food the other half over. Serve with 1/4 cup chunky salsa and 1/4 cup whole yogurt.

That’s super tasty at just under 400 calories.

Chorus:

You better not slip,
you better not slide,
you better be careful
when you’re going outside
because
Black ice is coming to town

Verse:

You’ll slip when you are walking
You’ll skid when you go drive,
when you get to where you’re going
you’ll be glad that you’re alive.

(Repeat chorus)

Be careful out there!

It’s great to see that this country can still pick a leader based on what we perceive as his qualifications, not the color of his skin or the last name of his father. Enough dynasties! We need some new ideas and perspectives. It’s the old ways of thinking that got us into this mess in the first place.

Even if you don’t agree with Obama’s policies, you have to admit that he’s going to shake things up.

The Boston Globe has published a series of excellent photos of Obama from the campaign and election.

Ingredients

1 c. soy milk
28 g. soy protien
5 g creatine monohydrate
8 g. (1 scoop) super greens
1 Tbsp flax seed oil
1 banana
0.5 c. frozen blueberries
4 ice cubes

Blend. Drink. Enjoy.

Notes: the creatine makes it a little gritty, but it’s optional. I use creatine to prevent soreness and help with recovery.

Nutrition Information

Calories: 600
Carbs: 75 g
Protein: 36 g
Fiber: 10.5 g
Fat: 18.5 g
S. Fat: 1.5 g

Just for kicks, I checked McDonald’s Nutrition Facts to see how this compares to a Big Mac:

Calories: 540
Carbs: 45 g
Protein: 25 g
Fiber: 3 g
Fat: 29 g
S. Fat: 10 g

So, the shake has more calories & more carbs, but also more protein and less saturated fat. I?m not even going to compare the vitamins and minerals.