Sweet Potato Hash and Eggs

Here is a recipe for sweet potato hash and eggs:

Ingredients:

  • 2 medium sweet potatoes, peeled and diced into small pieces
  • 1 medium onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 4 large eggs
  • Fresh herbs (such as parsley, chives, or cilantro), for serving (optional)

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. In a large mixing bowl, toss the diced sweet potatoes and onion with the olive oil, salt, and pepper.
  3. Spread the mixture out in an even layer on a large, rimmed baking sheet.
  4. Roast in the preheated oven for 25-30 minutes, or until the sweet potatoes are tender and starting to brown around the edges.
  5. While the sweet potatoes are roasting, heat a large skillet over medium heat.
  6. Crack the eggs into the skillet and cook until the whites are set and the yolks are cooked to your desired doneness.
  7. Once the sweet potato mixture is done roasting, divide it among four plates and top each portion with an egg.
  8. Garnish with fresh herbs, if desired, and serve immediately.

Here is an approximate nutritional breakdown for this recipe:

Serving size: 1/4 of the recipe (1 egg, 1/4 of the sweet potato mixture)

Calories: 220 Protein: 7 grams Fat: 14 grams Carbohydrates: 21 grams Fiber: 3 grams Sugar: 6 grams

This nutritional information is based on the quantities of the listed ingredients, and does not include any additional seasonings or ingredients that you may choose to add. Please note that this information is only an estimate, and the actual nutritional content of your dish may vary depending on the specific ingredients and brands you use.

Here are a few ideas for how you can add more protein to this sweet potato hash and eggs recipe:

  1. Add diced chicken or turkey: You can cook and dice some chicken or turkey to add to the sweet potato mixture before roasting.
  2. Top with a high-protein sauce or condiment: Try serving the sweet potato hash and eggs with a sauce or condiment that is high in protein, such as hummus, tzatziki, or guacamole.
  3. Add a side of beans: Beans are a great source of plant-based protein. You could serve the sweet potato hash and eggs with a side of black beans, kidney beans, or chickpeas.
  4. Top with a sprinkle of nuts or seeds: Nuts and seeds are a good source of protein and healthy fats. Try sprinkling some chopped nuts or seeds, such as almonds, pumpkin seeds, or sunflower seeds, over the top of the dish before serving.
  5. Include tofu or tempeh: If you’re looking for a plant-based protein source, try adding some diced tofu or tempeh to the sweet potato mixture before roasting.

Here are a few high-protein breakfast ideas that are low in sugar and cholesterol:

  1. Avocado toast with egg: Toast a slice of whole grain bread and top it with mashed avocado and a fried egg. This simple meal is high in protein and healthy fats.
  2. Greek yogurt with nuts and berries: Greek yogurt is a good source of protein, and adding a sprinkle of nuts and some fresh or frozen berries will boost the protein content even more.
  3. Tofu scramble: Tofu is a plant-based protein that can be used to make a delicious scramble. Simply crumble the tofu into a pan and cook it with your choice of vegetables, such as bell peppers, onions, and spinach.
  4. Egg and veggie muffins: These muffins are easy to make and are a great portable breakfast option. Simply mix together some beaten eggs, diced vegetables, and shredded cheese, and bake in a muffin tin until set.
  5. Peanut butter and banana smoothie: A smoothie made with protein-rich peanut butter, banana, and milk (dairy or plant-based) is a quick and easy breakfast option that is high in protein and flavor.
  6. Quinoa porridge: Quinoa is a protein-rich grain that can be used to make a hearty and satisfying porridge. Simply cook the quinoa with milk (dairy or plant-based) and top with your favorite fruits, nuts, and seeds.

Created by Chat GPT

3 Day Meal Plan

Prompt: create a low-sugar, cholesterol lowering 3 day meal plan with the following parameters: calories 2500, 30 grams of fiber, dairy free. Output in table format and include fiber and calories for each meal. Each meal should be in its own cell. Include a shopping list organized by category.

Day 1:

MealFoodFiber (g)Calories
BreakfastOvernight oats made with 1 cup rolled oats, 1 cup unsweetened almond milk, 1/2 cup berries, and 1 tablespoon chia seeds4200
Snack1 medium apple with 1 tablespoon almond butter3150
LunchQuinoa and black bean salad made with 1 cup quinoa, 1 cup cooked black beans, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup chopped cilantro, and 1 tablespoon lime juice8400
DinnerGrilled chicken with roasted vegetables5400
1 cup broccoli, 1 cup cauliflower, and 1 cup cherry tomatoes tossed in olive oil and roasted at 400 degrees F for 20 minutes
Dessert1/2 cup sliced strawberries with 1/4 cup whipped cream1150

Day 2:

MealFoodFiber (g)Calories
BreakfastScrambled eggs with 1/2 cup diced bell peppers and 1/2 cup spinach2250
1 piece whole grain toast with 1 teaspoon avocado spread2100
Snack1 medium pear with 1 ounce cheddar cheese3150
LunchGrilled chicken salad with 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup diced red onion, and 1/4 cup crumbled feta cheese5300
1 tablespoon olive oil and vinegar dressing
DinnerBaked salmon with roasted sweet potatoes and steamed broccoli5400
1 medium sweet potato, cut into wedges and roasted at 400 degrees F for 25 minutes, and 1 cup broccoli steamed for 3-4 minutes
Dessert1/2 cup sliced mango with 1/4 cup whipped cream1150

Day 3:

MealFoodFiber (g)Calories
BreakfastWhole grain waffles made with 1 1/2 cups whole grain flour, 1 1/2 cups unsweetened almond milk, 1 tablespoon chia seeds, and 1/2 teaspoon vanilla extract, topped with 1/2 cup blueberries4300
Snack1 small banana with 1 tablespoon peanut butter2150
LunchWhole grain pasta with tomato sauce and steamed broccoli5400
1 cup cooked whole grain pasta, 1 cup tomato sauce, 1 cup steamed broccoli
DinnerGrilled tofu with roasted vegetables5400
1 cup sliced zucchini, 1 cup sliced bell peppers, and 1 cup cherry tomatoes tossed in olive oil and roasted at 400 degrees F for 20 minutes
Dessert

Shopping List

Produce:

  • 2 cups berries (such as strawberries, blueberries, or raspberries)
  • 2 apples
  • 1 cucumber
  • 1/2 cup cilantro
  • 1 lime
  • 2 bell peppers
  • 1 cup spinach
  • 1 pint cherry tomatoes
  • 1 avocado
  • 2 pears
  • 2 cups broccoli
  • 2 cups cauliflower
  • 2 cups mixed greens
  • 1/2 red onion
  • 2 medium sweet potatoes
  • 2 zucchini

Dairy:

  • 2 tablespoons whipped cream
  • 4 eggs
  • 2 ounces cheddar cheese (or vegan cheddar cheese for dairy-free option)
  • 2 ounces feta cheese (or vegan feta cheese for dairy-free option)

Meat:

  • 2 chicken breasts
  • 2 salmon fillets

Other:

  • 2 cups rolled oats
  • 2 cups unsweetened almond milk
  • 2 tablespoons chia seeds
  • 2 tablespoons almond butter
  • 2 cups quinoa
  • 2 cups cooked black beans
  • 2 tablespoons olive oil
  • 2 tablespoons vinegar
  • 2 tablespoons peanut butter
  • 3 cups whole grain flour
  • 1 teaspoon vanilla extract
  • 2 cups cooked whole grain pasta
  • 2 cups tomato sauce
  • 1 block tofu

    ChatGPT Dec 15 Version. Free Research

    A person who eats some fish and a little chicken and eggs but otherwise follows a vegetarian diet could be considered a “semi-vegetarian” or a “pesco-vegetarian.” Pesco-vegetarians eat a diet that is mostly plant-based, but also includes fish and other seafood. Some pesco-vegetarians may also include other animal products, such as poultry and eggs, in their diet.

    Road Trip Food

    • Hard-boiled eggs
    • Mixed nuts and seeds
    • Dried fruit
    • Fresh fruit, such as apples, bananas, or pears
    • Vegetable sticks, such as carrots, bell peppers, or cucumbers
    • Hummus or other bean dips
    • Whole grain crackers or rice cakes
    • Sandwiches made with whole grain bread, avocado, mixed greens, and grilled tofu or salmon
    • Quinoa or whole grain pasta salad made with cooked quinoa or pasta, mixed vegetables, and canned beans or grilled tofu
    • Canned fish, such as salmon or tuna

    Recipes

    Black Bean and Quinoa Salad

    • 1 cup cooked quinoa
    • 1 cup cooked black beans
    • 1/2 cup diced bell peppers
    • 1/2 cup cherry tomatoes
    • 1/4 cup diced red onion
    • 1/4 cup chopped cilantro
    • 1 tablespoon olive oil
    • 1 tablespoon vinegar
    • Salt and pepper to taste
    1. In a medium bowl, combine cooked quinoa, black beans, bell peppers, cherry tomatoes, red onion, and cilantro.
    2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
    3. Pour dressing over quinoa mixture and toss to combine.
    4. Serve immediately, or refrigerate until ready to eat.

    This salad can be served as a main dish or as a side dish. It is best served chilled or at room temperature. Enjoy!Regenerate response

    Beginner’s Guide to Playing Dominos

    As written by Chat GPT

    Playground.ai generated image
    Playground.ai generated image

    Familiarize yourself with the dominos: Dominos are small tiles with dots on them, also known as pips. Each domino has two sides, and each side can have anywhere from zero to six pips. The number of pips on each side determines the value of the domino. For example, a domino with two pips on one side and four pips on the other has a value of six.

    Set up the game

    To play dominos, you will need a set of dominoes. Standard sets have 28 tiles, but you can also use a double-nine (55 tiles), double-twelve (91 tiles), or double-sixteen (190 tiles) set if you want a longer game. Shuffle the tiles and deal out the appropriate number to each player. The remaining tiles are placed facedown to form the “boneyard,” which will be used as a draw pile during the game.

    Determine the starting player

    The starting player is typically the one who has the highest double (a domino with the same number of pips on both sides) in their hand. If no one has a double, the person with the highest value domino goes first.

    Play the game

    On your turn, you must play a domino from your hand that matches the end of the chain of tiles on the table. For example, if the chain ends with a six-five, you can play a five-four or a six-two. If you don’t have a domino that matches, you must draw a tile from the boneyard and add it to your hand. If you still can’t play, your turn is skipped.

    Continue playing until one player runs out of tiles: The game ends when one player plays their last tile and there are no tiles left in the boneyard. The remaining players each add up the total value of the tiles in their hand and the player with the lowest score wins.

    Tips and variations

    There are many variations of the game, including blocking games where the goal is to get rid of all your tiles as quickly as possible, scoring games where points are awarded for certain combinations of tiles, and more. Experiment with different variations to find the one that you enjoy the most.

    Beginner’s Guide to Playing Mexican Train Dominos

    Familiarize yourself with the dominos

    Mexican Train dominos is played with a set of double-twelve dominos, which have dots on both sides and a total of 91 tiles. Each side of the domino has a value ranging from zero to twelve, and the value of the domino is the sum of the pips on both sides.

    Set up the game

    Shuffle the dominos and deal out 12 tiles to each player. Place the remaining tiles facedown to form the draw pile. The draw pile should be placed within easy reach of all players.

    Determine the starting player

    The starting player is typically the one who has the double-twelve tile in their hand. If no one has the double-twelve, the player with the next highest double goes first.

    Play the game

    On your turn, you must play a domino from your hand that matches the end of the chain of tiles on the table. For example, if the chain ends with a six-five, you can play a five-four or a six-two. If you don’t have a domino that matches, you must draw a tile from the draw pile and add it to your hand. If you still can’t play, your turn is skipped.

    Start your own train

    Each player has their own “train,” which is a row of tiles starting from their designated starting space. If you can’t play on the main chain, you must start your own train by playing a tile on your starting space.

    Continue playing until one player runs out of tiles

    The game ends when one player plays their last tile and there are no tiles left in the draw pile. The remaining players each add up the total value of the tiles in their hand and the player with the lowest score wins.

    Tips and variations

    There are many variations of the game, including different ways to score and different rules for starting and playing trains. Experiment with different variations to find the one that you enjoy the most.

    Beginner’s Guide to Playing Modern American Canasta

    Here is a beginner’s guide to playing Modern American Canasta, including a section on how to play a speed version of the game. This guide is dedicated to Troy’s Gramma Ellis:

    Playing cards generated by Playground AI

    Modern American Canasta Complete Rules

    Modern American Canasta is a fun and exciting card game that is played with four players in partnerships. The game is played with two standard decks of cards (including jokers), and the objective is to form melds (sets of cards of the same rank) and play them on the table. A meld must contain at least three cards, and a player can only play a meld if they have a natural pair (two cards of the same rank) in their hand. If a player has a complete meld (seven or more cards of the same rank), they may play it on the table as a canasta.

    1. Shuffle the cards and deal 11 cards to each player. Place the remaining cards in a stack face down on the table, and turn the top card face up to start the discard pile.
    2. The objective of the game is to form melds (sets of cards of the same rank) and play them on the table. A meld must contain at least three cards, and a player can only play a meld if they have a natural pair (two cards of the same rank) in their hand.
    3. On each turn, a player must either draw the top card from the draw pile or the top card from the discard pile, and then add it to their hand. If the card drawn from the discard pile is a joker, 2, or 3, the player must draw again.
    4. If a player has a natural pair in their hand they may play a meld by placing the cards face up on the table. If a player has a complete meld (seven or more cards of the same rank), they may play it on the table as a canasta.
    5. A player may not play a meld on the table unless they have a natural pair in their hand. A player may not add cards to a meld unless they have a natural pair in their hand. A player may not play a canasta on the table unless they have a complete meld (seven or more cards of the same rank) in their hand. A player may not add cards to a canasta unless they have a complete meld in their hand.
    6. Jokers and 2s are wild cards that can be used to represent any card in a meld. A canasta must contain at least two natural cards (i.e., cards that are not jokers or 2s).
    7. The game continues until one of the following conditions is met:
    • A player goes out by playing all of their cards and scoring the required number of points.
    • The draw pile runs out and the game ends in a draw.
    1. The game is scored by adding up the point values of the cards played on the table and subtracting the point values of the cards remaining in a player’s hand. The first team to reach a certain number of points (usually 5,000) wins the game. The point values of the cards are as follows:
    • Jokers and 2s: 20 points each
    • Aces: 15 points each
    • K, Q, J, 10: 10 points each
    • 9, 8, 7, 6, 5, 4, 3: 5 points each

    Speed Version

    Now, let’s take a look at how to play a speed version of Modern American Canasta. This variant of the game is also known as Rapid Canasta, and it is played with three standard decks of cards (including jokers). The game is played at a faster pace, with a few additional rules to make it more challenging and exciting. Here are the rules for playing Speed Canasta:

    1. Shuffle the cards and deal 11 cards to each player. Place the remaining cards in a stack face down on the table, and turn the top card face up to start the discard pile.
    2. The objective of the game is to form melds (sets of cards of the same rank) and play them on the table. A meld must contain at least three cards, and a player can only play a meld if they have a natural pair (two cards of the same rank) in their hand.
    3. On each turn, a player must draw two cards from the draw pile and then add them to their hand. If a player draws a joker, 2, or 3 from the draw pile, they must draw again.
    4. If a player has a natural pair in their hand, they must play a meld by placing the cards face up on the table. If a player has a complete meld (seven or more cards of the same rank), they must play it on the table as a canasta.
    5. Players must play their melds and canastas as soon as they are able to, rather than waiting until their next turn.
    6. Players must play all of their cards as soon as they can, rather than holding onto them for future turns.
    7. The game continues until one of the following conditions is met:
    • A player goes out by playing all of their cards and scoring the required number of points.
    • The draw pile runs out and the game ends in a draw.
    1. The game is scored by adding up the point values of the cards played on the table and subtracting the point values of the cards remaining in a player’s hand. The first team to reach a certain number of points (usually 5,000) wins the game. The point values of the cards are the same as in the standard version of the game (jokers and 2s are worth 20 points each, aces are worth 15 points each, etc.).

    Written by Chat GPT, based on a synthesis of a variety of rules and information, rather than any one specific source

    Also see https://www.gamevelvet.com/american-canasta-online/rules

    Replacing Our Water Heater

    We have a Lochinvar model ETN065-423 high efficiency , 65 gallon, 65,000 BTU water heater, made by Bradford White. It needs to be replaced.  American Home Shield (our home warranty company) offered me a ‘standard 50 gallon tank with mixing valve’ replacement since 65 gallon units are no longer available … when I ask them for details about the 50 gallon tank (brand, btu, recovery rating, anything) they say they don’t know; no one will know anything about the until the unit is delivered.  Whaaaaaaat?  Obvs I am not going to agree to that.   Time to figure out how to buy a water heater.

    sizing recI spoke with Dan at Bradford White and he gave me a lot of good info.  He said no way will a 50 gallon hot water heater be enough to suit our needs since usable hot water is typically about 75% of the tank capacity.  He directed me to their Sizing Calculator and it showed the minimum for our household (3 people, 2.5 baths, appliances and a 55-60 gallon Jacuzzi tub) is a 75 gallon hot water heater with 76,000 BTU (Model RG275H6N) or two 40 gallon tanks.  Then I go to AO Smith’s website and it shows 50 gallon high efficiency tanks that claim to heat a tub up to 80 gallons.

    Things I learned today:

    First Hour Rating.  Higher is better.  An FHA of 122 (our current heater) can put out 122 gallons of hot water in the first hour. After that the tank will need to recover before it can put out more.  On average an 8 minute shower will use 17 gallons.  The average dishwasher uses 6 gallons.  The average washing machine cycle uses around 40 gallons.  So a 50 gallon tank with 40k BTU might have a FHR of about 77.  You could take one shower, do one load of laundry, and one load of dishes before the hot water ran out but that’d be it.  Forget about a second person taking a shower or godforbid, a bath.

    Uniform Energy Factor.  Higher is better.  And a gas EF of > .82 (or thermal efficiency > 90%) qualifies you for a $300 federal tax rebate.  I can’t find an EF on our current heater’s label.  It could be that wasn’t a thing in  2000 or whenever they made this thing.

    More Rebates!  NM Gas Co offers a $300 rebate on condensing water heaters with a UEF of .87 or a EF of .90

    Unfortunately I don’t think any hot water heaters that have an atmospheric vent qualify.  All the super high efficiency models have power vents.  I’m kicking around a 75 gallon Bradford White (model RG275H6N) and it’s UEF is .59 so no rebate for me.  It appears that once you get over 50 gallons, efficiency is hard to achieve.

    Recovery Rate.  My Lochinvar is considered high recovery.  Lochinvar rep said an equivalent unit is rated 67 gallon per hour recovery @ 90 degree rise (which doesn’t seem very high to me). The rise is the difference between the ground water and the temperature at which you set your water heater.  So if my ground water is 45 degrees and my hot water temp is set to 135 (90 degree rise) it will recover 67 gallons of hot water every hour. I was told to look for a high demand quick recovery heater by my favorite HVAC company in Albuquerque, Fix Right.

    Can your gas line handle the BTUs?  I called NM Gas company and Jeffrey in customer service said the plumber will let you know when they do the install if your current setup can handle the increased btu or if you’ll need to replace your meter.  He assured me that if the meter needed replacing NM Gas would be able to come out the next day to do it.  Good thing because the hot water heater won’t not be able to run if the gas line can’t support it.  There is no cost for the meter itself but I will be charged $70 an hour for their time.  He said it should only take an hour.  He obviously doesn’t know me.

    What size PVC venting?  2″ 3″?  Can that be swapped out easily enough?

    Is altitude an issue?

    Warranty.  I’m not sure what the different warranties are but it looks like 6 years might be the average.  I would prefer a 10 year warranty to cover the time I plan to be in this house.

    When I spoke with Moreno Plumbing (the service hired by AHS) I was told that brand names don’t matter.  “All water heaters are made by the same one or two manufacturers then companies like Rheems and State stick a label on it” … Dan at Bradford White says that is absolutely not true.  But we already know that BW made the Lochinvar unit in 2000 so it’s definitely sorta true.  So I pulled up the the Energy Star certified hot water heaters and despite being different brands, these 75 gallon units are identical:  A.O. Smith, American, GSW, Reliance, State … so who actually makes them??

    You’ll need to bring your new hot water heater up to code.  We have new code requirements that didn’t exist when they built our house in 2000.  Some of the non-covered items that I need to pay for to bring it up to code:  3″ leg drips ($65), Earthquake straps ($75), expansion tank ($195) and permit ($100).  The insurance company doesn’t cover any of these costs so my out of pocket should be $435 based on the contract.

    We also have a hot water recirculating pump that is mixing the hot water into the cold somewhere.  We are hoping it’s at the valve so that needs to be replaced as well.

    AHS contract items

    E. 5. WATER HEATERS COVERED: All components and parts, including tankless water heaters and circulating pumps, except: NOT COVERED: Auxiliary holding or storage tanks – Noise – Fuel storage tank and energy conservation unit.

    A. 4.  For covered malfunctions, unless otherwise specified in this contract, AHS will repair or replace the covered item. AHS has the sole right to determine, according to the terms of this contract, whether a covered item will be repaired or replaced. When making repairs, AHS reserves the right to rebuild existing parts or components and/or to install rebuilt parts or components. When making replacements, AHS is responsible for installing replacement equipment and parts of similar features, capacity, and efficiency, but not for matching dimensions, brand or color. AHS is not responsible for matching any feature of an existing item that does not contribute to the primary function of that item.

    I called AHS and got transferred to the authorizations department.  Randy told me that since a 65 gallon tank is no longer available, AHS will only offer a 50 gallon replacement despite that fact that 50 gallons is utterly insufficient for our needs.  My other option is to pay to upgrade to the 75 gallon or take their cash out offer of $1130.  I already left a message for Ernie @ Moreno plumbing requesting an estimate for the 75 gallon upgrade so I guess we will see what they come back with.

    Unfortunately a week went by with no return call from Moreno.  I called Moreno again on 4/24/18 and spoke with Laura.  She said she gave the message to Ernie and also discussed it with her office manager who was going to call me.  She said she would give them the messages again.  This is pretty standard in Albuquerque.  It’s amazing how much you have to pester people to work.

    On 4/26 Moreno called and said they have never had to give an estimate on an upgrade before (that is typically the responsibility of the insurance company) but she will call AHS and figure out what they want her to do.

    May 7, 2018 No call back.  No one from Moreno plumbing called back.  It’s really incredible to me how bad service companies are in this city.  I called at 10:30 am and the phone went straight to voice mail which said if we don’t call back within 24 hours to call them back.  Seriously.  I hopelessly left a message for her to return my call.  Will see what happens.

    May 8, 2018.  Surprise!  No call back from Moreno Plumbing.  Called again at 9:41am.  Got voice mail.  Again.  Left a message that I will call AHS and ask for another plumber since Moreno is unable to schedule an appointment.  Crystal called me back immediately.  There were apparently no notes on my account so I had to explain the situation again.  She said she is short handed but will contact the owner and see what’s going on.

    Fun Fact.  Per Consumer Reports, heating water constitutes about 20% of your gas bill!  I hope that when we replace this we will see our bill go down a bit.

    Albuquerque’s Immigrant Friendly Status Reinforced

    Council Bill CS R-18-7 passed Monday night, strengthening Albuquerque’s Sanctuary City status. The Ordinance vote was 6-3 (democrats to republicans, respectively).

    Sponsored by Klarissa Pena and Pat Davis.  4 other Councilors voted in favor of the resolution:  Isaac Benton, Cynthia Borrego, Diane Gibson and Ken Sanchez. Republican Councilors Brad Winter, Trudy Jones and Don Harris (district 9) voted in opposition to the measure.

    The resolution states that Albuquerque is a “safe place for immigrants from all countries, as well as for war refugees, people of color, Muslims, Jews, LGBTQ people and people with disabilities.”

    If you’re curious, City Councilors are elected in staggered 4-year terms. Terms end in November, with the swearing-in ceremony generally scheduled in early December.  The terms for Council Districts 1, 3, 5, 7, and 9 began December 2017. The terms for Council Districts 2, 4, 6 and 8 began December 2015.

    In other news, 5 days ago Mayor Keller decriminalized marijuana.  Didn’t hear a peep about that.  The fine for possession of up to 1 oz of marijuana is now $25. Our last  mayor vetoed the measure in 2015.