It’s about time Sherlock took a break from restaurant fare and gathered up the evidence for some home - cooked meals for himself and Ms. Holmes.
Trader Joe’s (a unique grocery store with great prices) has just the right ingredients to make quick and easy balanced meals.
TJ’s is organized like a typical grocery store. Fresh produce, dairy and meats are located on the periphery. The unfavorable carbohydrates are in the center of the store. Yikes, Sherlock uncovered a few prepared frozen meals that had 70 grams of carbs per serving!
Sherlock’s busy schedule necessitates quick and easy meal preparation. Here are a few tips. He starts with low-fat protein, grabs a bag of mixed salad greens, sautés a bag of frozen veggies (Prig Khung Green Beans w/ Spicy Herb Sauce is a favorite), has a bowl of mixed berries with a dollop of whipped cream or plain yogurt.
Dice and sauté 1 chicken sausage, add ½ cup of liquid eggs, sprinkle with low-fat shredded cheese. Have with ¾ cup of oatmeal, toasted almonds.
TJ’s Wild Salmon Chowder Soup + 2 handfuls of baby spinach. Nutritious and looks great.
1 oz. low fat TJ’s cheese sticks with 1/2 apple or 1/2 orange and 3 almonds.
Blackened Cajun Salmon or TJ’s Nouveau Burger, 3 cups of Organic Broccoli Florets sautéed and simmered in ½ cup Masala Simmering Sauce. 1 cup Berry Medley with dollop of whipped cream for dessert.
Sherlock likes to keep it simple, but there’s the block method, the Zone 1-2-3 Method™, the visual method and the Zone carb points (see “The Anti-Inflammation Zone"). For some, these tools for measuring are useful, but for others a basic understanding of the Zone concepts (low-fat proteins, favorable veggies) is all that is needed. Remember, you don’t have to be exact just be within a range.
Hey, Watson, this was an easy one!