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Twisted Prey - John Sandford

The Spy Who Came In From The Cold - John LeCarre

UNSUB - Meg Gardiner

A Spy Named Orphan by Roland Philipps

How It Happened by Michael Koryta

The Word Is Murder - Anthony Horowitz

Star of the North - D.B. John

The Sinners - Ace Atkins

The Outsider - Stephen King

Spymaster - Brad Thor

The Other Woman - Daniel Silva

The Man Between - Charles Cumming 

Operation Mincemeat - Ben Macintyre 

Berlin: Caught in the Mousetrap by Paul Grant 

Berlin Game - Len Deighton (for the Spybrary book club)

Desolation Mountain - William Kent Krueger

Podcast Favorites

https://soundcloud.com/drycleanercast/20-ian-fleming-with-jeremy-duns . (The life and Legacy of Ian Fleming, with author and historian Jeremy Duns, always an excellent and entertaining interview)

http://spybrary.com/48-oleg-penkovsky/ . (the true story of Oleg Penkovsky, regarded by many as the greatest spy of the Cold War era - with Jeremy Duns, whose book on the topic, Dead Drop, is a classic)

https://bletchleypark.org.uk/news/podcast-73-bond-at-bletchley-park (wonderful history of Ian Fleming's involvement at Bletchley Park during WWII, and Anthony Horowitz making a presentation about his new James Bond novel, Forever And A Day.

https://coldwarconversations.wordpress.com/episode16/ "How I Nearly Started World War III" with Mark Valley, host of the Live Drop Espionage podcast

 

« Kettlebell Kitchen Helping With My Meal Prep | Main | It's a Green Dragon Sauce Kinda Meal Prep Today »
Wednesday
Jul052017

Efficient in the Kitchen This Morning

I’m a big believer in preparing multiple meals at a time. Food prep is always on my mind. It’s fascinating to me how, over time, setting and tracking macronutrient ratios and numbers increases my discipline with food portions (thanks, Avatar Nutrition).  I’m seeing and feeling results, and just don’t want to screw things up.

This morning was a good example. I had time to make a good breakfast, knowing I wasn’t hitting the gym for another three hours or so. Some carbs were going to be included, but most important, I wasn’t going to stand at the stove-top and only make one meal. 

I ended up with four. Here’s how:

 

A half dozen of these little potatoes were sliced thinly and started in a pan with coconut oil. While they cooked on medium, I enjoyed another cup of coffee, and got all my other foods out of the fridge.

Next in the pan went four cups of my mixed vegetable mix. While they were heating up and mixing with the potato, I measured 600 grams of egg whites into a mixing bowl, adding four eggs, whisking it all together. Seasoned with Trader Joe’s Chili Lime and salt and pepper, I dumped it into the pan, still on medium flame, and kept an eye on it.

My plan was to eat half for breakfast and save half for another meal.

 

While this was happening in the pan, I opened two cans of albacore tuna and emptied each into a food container. A half cup of white rice was added to each. Knowing from long experience how tasteless this combo is, here’s my magic touch:  add cut-up kalamata olives and artichoke hearts and capers! Not much is necessary, but this addition makes a big taste difference.

 

While doing this I’ve been stirring the egg mixture, and that big pan is done about when I finish these two meals.

Numbers:  65 grams of jasmine rice, or 95 grams carbs. The tuna is 35 protein and 6 fat.

The egg mixture is 48 grams protein, 29 carbs and 10 of fat. The small amount of coconut oil, olives and artichoke hearts spread over the meals is not part of those totals.

It’s easy to make the most of your time in the kitchen. Be prepared and not surprised!

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