Sorrell soup

I think of sorrell as a tart lemony early spring green so I am delighted to see our little patch of sorrell rejuvenated by recent cooler nights. There could easily come a time in the next couple when the hard frost will banish that bright green for the winter. I broke off a couple good handfulls of leaves and headed for the kitchen with sorrell soup on my mind.  If you search for recipes you will find the French version and the Eastern European version, but every one calls for butter and/or cream. So here's my no oil, no dairy invention that was the centerpiece of a lovely lunch today and could easily be the start to a gourmet dinner. We ate this as a leftover with a heaping tablespoon of brown rice in the center, which was delicious and a bit more substantive.



SORRELL SOUP (serves 4)


2 handfuls (about 3 cups sliced) sorrell leaves
3 small potatoes with skins
1 medium red onion (I used half a huge torpedo onion)
1 medium green zucchini
4-5 cups water
1/2 tsp salt
fresh ground pepper to taste
dill sprigs (decoration & to eat)

1) Slice the onion very thinly and then chop it into bits. Cut the zucchini into small pieces (1/2 inch) and put all of this into a soup pot with about 1 cup of water. Let this simmer quietly with a little of the salt.

2) Cut the potatoes into slices and then rectangles and then little squares. Throw the potato pieces into the pot and add the rest of the water, deciding if you need a little more water in order to cook the potatoes and still have some broth. Cook this for about 10-15 minutes until everything is soft.

3) Wash the sorrell and break off the stem parts up
to the leaf --you can leave the stem part attached to the leafy part. Pile this up on a cutting board with the leaves all going longwise. Cut across into little ribbons.

4) JUST BEFORE SERVING, stir the sorrell into the hot soup, mixing and stirring until the sorrell begins to change color. Remove from heat and using a hand blender, puree the whole thing.

5) Salt to taste, serve into bowls, grind a little fresh pepper on top with a sprig or 3 of fresh dill leaves. This looks beautiful and tastes great. The subtle balance of substance from the potato with tang from the sorrell is blended with the sweetness of the zucchini and given depth by the onion. The dill gives a counterbalance to the zing of the sorrell. What could be simpler or more yummy Spring or Fall?

Kimchi for all seasons

My husband has discovered that he loves kimchi. We ate at a Korean restaurant and it was the most memorable part of the meal. Since then, I bought a couple different brands of kimchi at the food co-op, and then someone there said, It’s nuts to buy this stuff when it is so easy to make.”  Really?  Yes, actually, if you can get your hands on the authentic “red pepper powder” which comes in various sizes of flake (we used the smaller flakes imported by Hansung Sikpoom Trading Corp), kosher salt, a good sized head of Napa cabbage, radishes of almost any description, onions, carrots, garlic, ginger, and brown rice flour, miso (or you can use the real fish sauce but we don’t), add slant-cut scallions, and you’re all set! We now dream of an authentic ceramic kimchi pot … but that’s another story.

It takes time to make kimchi. The vegetables salt soak for at least 4 hours, and then the whole thing gets put together and sits out for 24-48 hours (we’ve always done at least 48), with occasional checking for bubbling. THEN it sits in the refrigerator for as long as it takes for you to eat it up. We’ve kept the tale end of a batch for 5- 6 weeks and it still tastes great, but sometimes it doesn’t last even 3 weeks because we love to share it.

Here’s how we make our kimchi – and be advised that the pepper glows slowly as it ferments. One recipe called for 1/2 cup, another for 4 cups (yes, 4 cups) of red pepper powder. Some use two medium heads of Napa cabbage, we like to either use one big one or one medium and 1/2 of a different cabbage for texture. 

You will need 2 chunks of time: the first is about an hour to get the vegetables organized into their salt bath. The second is at least an hour for the rinsing out, making the pudding/sauce, preparing the additional ingredients and then assembling the kimchi in its fermentation container. Don’t plan to leave town while you are fermenting kimchi, because it is also critical that after the first 24 hours you do check on it. Depending upon how much head space it has in your fermentation container, it can bubble up quite a bit once it gets started, and you will need to open it and compress it down – perhaps sticking a chopstick into the sides along the inner edges to release the bubble build-up. Your house will begin to smell like a kimchi batch at this point. Stick it out for another 24 hours and you will have a marvelous kimchi for weeks to come. (You can dole it out into smaller jars with good lids to store it or give it to friends, or to eat up a jar at a meal and still keep the others closed.)

Equipment to have on hand:

A medium saucepan to make the “sauce/pudding?

A large bowl (big enough to hold everything)

A large wide baking pan (enamel, ceramic or glass is good) to salt the cabbage

A good sized wide serving bowl to salt the radish/carrot mix

A colander (draining rinsed veggies)

A whisk (stirring sauce)

A fermentation container that closes tightly – either a cookie jar or flour contaner type thing, a large pasta storage container or other glass or ceramic tightly lidded container (not plastic)

A good knife or two (I use one large chopper and one paring)

Long handled wooden spoon

GLOVES – you can use dishwashing gloves

Measuring cups (1 cup, 1/2 cup, 1/4 cup, 1/3 cup)

INGREDIENTS:

3/4 cup Kosher salt

1 large head Napa cabbage

8-10 big red radishes or 1 good chunk Daikon or Korean radish

4-6 carrots

“Pudding” SAUCE:

3 cups water

1/2 cup brown rice flour

1/2 cup sugar

Add to Sauce Before Adding Veggies:

1/3 cup Korean red pepper powder (you can adjust this to taste)

1 cup onion chopped finely (2-3 slices of large Vidalia or 1 medium sized regular)

1/2 cup smashed garlic, chopped roughly

1/4 cup finely chopped ginger

1 cup white miso – (1 tablespoon miso in 1 cup water)

6-8 scallions slivered slantwise

REMEMBER THAT AFTER PREPARING THE VEGETABLES, IT TAKES MINIMIMUM OF 4 HOURS OF SALTED SOAKING.

Preparing the veggies:

Rinse the cabbage well, cutting off the biggest part of the stem but leaving part of it to hold the leaves together. Slice the whole head in half LONGWISE, through the stem core so it opens into two parts like a book. This way you can rinse between the leaf layers. If it is a huge head, you can slice it one more time though NOT through the core so the 1/4 parts stay connected. Then spread the kosher salt between the layers, carefully getting inbetween the leaves and let this sit in a large pan for 2 hours. (Use about 1/2 cup salt)

Once you have the cabbage organized, wash and peel the radishes and carrots, slicing them any way you want to run into them in your kimchi. We have made little cubes, and we have sliced in rounds and slants… We like all of this, so make your own choices. Put these peeled pieces (it will be about 2-3 cups of each) into a wide bowl and sprinkle and toss with kosher salt. Let sit 2 hours as well. (Use about 1/8 cup salt)

IN 2 HOURS: you will turn the cabbage pieces and add a little salt in between the layers making sure to get to the parts that are less softened or not salted from the first side. Also turn and stir the carrots/radishes and add a little fresh salt. (Use 1/8 cup salt for all of this or less)  LET SIT ANOTHER 2 HOURS.

At some point you can make the pudding/sauce and leave it quietly cooling – OR you can do this in 4 hours and set the bowl in a sink or bowl full of cold water to cool it faster while you prepare the other materials that go into the mixture.

4 HOURS AFTER STARTING:

Put 1/2 cup brown rice flour (or use sweet rice flour if you can find it) in a saucepan with 3 cups water. Turn on medium heat and stir with the whisk, calmly and continuously. When you first start to see bubbles, add the 1/2 cup sugar and cook, stirring, for another minute. This will really start to look like pudding!  Remove from heat, pour it into a large bowl (big enough for everything to fit into it) and let it cool.  YOU CAN ALSO COOL IT IN THE PAN, putting the pan into a larger pan of cold water.

While the pudding is cooling, finely chop the onion and ginger, measure out the pepper and smash and chop the garlic. You can sliver the scallions too if you are using them (these are optional). Dissolve a tablespoon of white miso into one cup of cool water.

RINSE THE VEGGIES:

Take the cabbage out of the pan, dumping out the salty water. Run cold water through the cabbage leaves, then leave it soak a few minutes in the pan with cold fresh water. Take the cabbage out of the pan, rinse it under cold water, then let it soak AGAIN for a few minutes in fresh cold water in the pan. While it is soaking, DO THE SAME THING with radish/carrot mixture.  Dumping them into the colander and run cold water on them, rinse the salty water out of their bowl and then let them soak in the bowl of fresh water. DO THIS TWICE TOO. After rinsing for a 3^rd time, you can let the radish/carrots drain in the colander, while you RINSE THE CABBAGE a 3^rd time. Then squeeze out the water from the cabbage (you can squeeze it like you would doing a handwash … it’s so limp!)

Shake all excess water off the radish/carrot mixture.

COMBINE THE PUDDING with SPICES

Add garlic, onion, ginger, miso, and pepper flakes to the cool pudding and stir it with a long wooden spoon until it is one strange red-flecked substance.

Take the cabbage and rough chop it into 2-4 inch chunks of various shapes. Add this to the bowl of spicy mix, then add the well shaken carrots and radishes, and scallions if you are using them.  Stir gently until everything is coated well.

Put your container in the sink and put on your gloves.

Handful by handful, stuff the spiced veggies into the jar, carefully pouring the last of the spicy juices in as well. Close the lid, and set this somewhere visible but out of the way for 24 hours. You will want to make note of how high the ingredients start out in the jar, making sure there are several inches of air space above that level when you leave it to ferment.

CHECK YOUR KIMCHI after 12 hours and push it down if it has started rising. CHECK YOUR KIMCHI every 3 hours after the first 24 hours. I’ve come home from teaching a class to find kimchi juice all over the kitchen counter and a hissing screw-top lid!! We left more head space for the next batch and used an even larger container. 

ENJOY YOUR KIMCHI. 

There’s every reason on earth to take a tiny sample taste after the first 12 hours just to taste what’s going on.  Remember, though, that all the flavor melds and changes as it ferments so it may be surprising in the end that you don’t taste the salt so salty or the pepper so distinctly. 

WARNING:  Making kimchi may be habit forming, and can lead to interesting experimentation! You might find yourself serving rice noodles smothered with kimchi to guests! (We do!) 

Planning Meals: Beautiful & Bountiful Dinners with Grains & Veggies

I haven't been blogging our food lately, but there have been many delicious meals made with whatever looked good at the co-op and what I had time to fix between teaching and other commitments. The beauty of the plate is one thing that I continue to enjoy immensely about our meals.  The colors and textures definitely influence my meal planning. I think of the plate, the textures, the flavors. Any of these elements can run the show when it comes to planning a meal based on what I have in the house, or what I am buying in order to have in the house.  Weather can influence me too -- is it a "comfort food" day or a cool temperature meal we need to heal the day's energies and seal in the benefits of nurturing ourselves?

So I thought I'd put up a few photos of how things come together, even though I haven't blogged the recipes for these meals. Most of them are very simple sequences of cutting, cooking and putting together... and I'll try to give enough information so that you could give it a go... or let me know that you really want directions and I'll blog 'em out.

As an experimental, temperamental, spontaneous and intuitive cook, I find it amusing that I am now trying to routinize anything about my kitchen activities and write things down, document what works, and imagine that anyone is following along.  The idea of the eat2thrive blog is truly to inspire you to go ahead and explore this marvelous feast of possibilities. If these meal ideas spark something -- light it and go with it! I'd love to know if your results thrilled you and would be happy to put them up on the blog for others if they are replicable.

A blend of vegetables, joined with a flavorful sauce or spice, and served on a plain grain can be a marvelous anchor for a meal. These medleys of flavors can be combinations. Here I combined in a water saute with bits of ginger and garlic:  carrots, onions, olives, Cremini mushrooms, and fennel on plain millet. The  sides are fresh spinach cooked with small bites of tofu and garlic, and a salad of enoki, Asian watermelon radishes, arugula and grape tomatoes treated with a splash of Mirin.









This blend is slivered lacinato (dinosaur) kale sauteed with bits of onion, and then mixed together with the white quinoa that I cooked separately in the gingery water I used to steam the carrots, sweet potatoes, and parsnips that make up the side dish finalized with roasted sunflower seeds and a tablespoon of dried currants. The salad is a simple chopped endive, radicchio, cucumber and quartered red grapes with a splash of pomegranate balsamic vinegar.  The sriracha hot sauce turned the quinoa into a wonderful complement to the sweet of the root veggies and slightly bittersweet crunch of salad.

Here is a stir-fry model (in water of course, not oil), with sugar snap peas, shiitakes and pea shoots thrown in at the end. The binder is tamari with a splash of ume plum vinegar plus water. Plain long-grain brown basmati rice was the base under it, and then the fun started with the sliced steamed zucchini cooked with fresh cilantro, a little salt and lemon! This added a flavor bite to the salty familiarity of the stir fry.

 Here the rice is the border keeper to separate the veggie medley of sauteed snow peas, carrots, broccoli, and garlic with a light peanut sauce, and the pressed, soaked, and then broiled tofu slabs ... soaked in ginger/tamari/tomatillo/sesame seed. I'm still working on how to get that crispness without oil... and this was a pretty good outcome, broiled on tin foil, and reserving a little of the sauce to continue putting a little moisture on as the tofu began crisping.

Here the rice is transformed into Asian rice noodles, soaked in boiling hot water, and then rinsed. The black eyed peas were cooked with garlic, salt, pepper and lemon, and snuggled up to steamed fresh spinach with a dash of seaweed gomasio. I wanted a distinctly different texture/shape and went for the fresh green beans, steamed plain and served with a squeeze of lemon.  Using the noodles changes the nature of the meal and makes today's dinner vastly different from the rice-based meal of yesterday or tomorrow.

Another way to totally change the rice experience is to play with special heirloom rice grains now available in so many places. This black rice is packed with nutrition, stays a beautiful deep color and has a nutty marvelous flavor. So all I did was add bits of chopped mushroom and garlic to the rice as it cooked, served it with plain steamed broccoli, a leafy salad with scallions, pea shoots and sliced strawberries treated with tarragon vinegar, and then I experimented with the side dish.  This one was a delicious surprise of black grapes, jicama, fresh tomatillo chopped up like tomatoes, bits of scallion and a splash of mirin.





Pasta! I use brown rice pasta to avoid gluten, and because it can be served either soft or al dente.  This variation was served at room temperature on the first hot day... partly because I had no time to cook dinner at dinner time, and made this in its parts before heading out to teach an evening yoga class. Steamed Brussels sprouts were rinsed in cool water and quartered, then mixed together with quartered grape tomatoes, sliced parsnip, bits of green and black olives, and two beautiful fresh scallions chopped. The glue was a red miso sauce -- a heaping tablespoon of red miso mixed with about 1 cup of hot water, a splash of balsamic vinegar and stirred well. I poured this over the whole thing, cooked noodles and all, and let it sit out until I got home later. Simple salad - radicchio, chopped romaine, last of the endive and a little pomegranate balsamic, salt and garlic.



Another quick meal using brown rice pasta and a side salad! This one was garlic sauteed chard with bits of sun dried tomatoes, stirred into the brown rice spirals, and then a quick steam of fresh asparagus spears to cut and toss on top. Beautiful and tasty! Boston lettuce with cucumber, red pepper, bits of chopped celery and tarragon vinegar with garlic to dress it up.

None of these meals were planned ahead more than the day-of. The most important aspect of all these meals was having beautiful fresh ingredients on hand, and a stock of grains/pasta to put in place to round things out.

Desserts are usually sharing a cut up apple, perhaps a perfect pear, a naval orange ... or when the mood strikes, a little container of soy yogurt with granola and fresh strawberries!

Give it a try -- play around with these ideas ... and let me know if you find something marvelous to share or want a more detailed instruction about how to make any of these.  One thing is for sure you will be eating well!

Kidney Bean Tomato Soup

Inspired by a vegetable soup that rescued me on a freezing cold day in Troy, NY, I wanted a hearty lunch soup to offset the snow cover that still clings to our little North facing slope upstate. This is where it is wonderful to have a pressure cooker, in order to turn organic dry beans into whatever quantity you want or need in half an hour! If you don't have a pressure cooker, you have to soak the beans and cook them much much longer, or resort to a can of organic beans - which I do, oh yes, I do, when that's the way to get what I want!  My freezer has a bag of whole plum tomatoes that I just literally threw in a plastic freezer bag last summer when they were $8 per bushel ... (I highly recommend doing this, and as soon as they begin to heat in a little water, the skins peel right off). I also have a couple frozen bags of sweet summer corn that I cut off the cob in the height of the season. Feel free to make this with store-bought frozen corn, and a small can of whole or crushed plum tomatoes. You can add chili peppers and more heat in all kinds of ways, but it was good just like this, with a dash of tabasco or other hot sauce to meet each person's tastes.

Kidney Bean Tomato Soup (makes 2 quarts)

1.5 cups dry organic kidney beans, cooked
1 6 oz can tomato paste
2-3 frozen, fresh or canned plum tomatoes
2 medium-large carrots, sliced diagonally
3-4 cloves garlic, smashed and chopped
3-4 small stalks celery, roughly chopped
3 small onions, rough chopped diagonally
1 cup frozen corn kernels
1/2 tsp red pepper flakes
1/2 tsp thyme (dry)
pinches of sage, rosemary, chili powder or whatever you like
1/2 tsp salt

1. Cook the kidney beans. I did this in a pressure cooker with a chunk of ginger, smashed garlic, a couple dried twigs of sage and rosemary. It amounts to at least 3 cups of beans, which you can get from a can too.
2. In a soup pot, bring to a boil about 2 cups of water, with the garlic, celery, onions, carrots, plum tomatoes,  tomato paste, and herbs.  Simmer this, with a cocked lid, for about 35 minutes, adding more water as it cooks down.
3. Add the kidney beans, the corn and the pepper flakes, plus salt, and cook another 10 minutes. Serve with an array of hot sauces if that's your thing, or even fresh chopped cilantro or onion.

I make a meal out of a pint, adding savory cornbread muffins and a salad. You can definitely eat less of this and have it with rice, other grain or potato based dishes. The large slabs of carrot give a nice color and texture alongside the dark red beans and bright yellow corn kernels. It is filling and pretty!

Red Bean Tomato Soup

Nutrition Facts

Serving Size: 1 pint (538g)

Amount Per Serving		% Daily Value*
Calories	322	16%
Total Fat	2g	2%
Saturated Fat	0g	1%
Trans Fat	0g
Cholesterol		0%
Sodium	644mg	27%
Total Carbohydrate	63g	21%
Dietary Fiber	14g	58%
Sugars	13g	0%
Protein	19g	37%

Vitamin A	19%	•	Vitamin C	41%
Calcium	11%	•	Iron	33%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.Courtesy of cronometer.com using my data.

Galangal Black Eyed Peas with Spinach & Rice Noodles

Black eyed peas are beautiful little beans. I admit it, I never had them as a child and now that I'm vegan, I'm never likely to have them the way Southern natives in the USA make them. Seems to me, though, that they have an affinity for flavors going way beyond that.  When I came home from the food co-op with a piece of galangal -- fresh from Hawaii -- I thought of those darling little "peas." Wanting a nurturing meal, I cooked this up and thoroughly enjoyed it. Please feel free to make it without the galangal if you can't get a hold of it. A little more lemon and garlic would be just lovely too. Cooking the peas takes a while, unless you use a pressure cooker. So while you're up to something else, you can let them simmer for 1.5 -2 hours. You can re-ignite them before serving -- probably even make them a day before!

Black Eyed Peas with Spinach & Rice Noodles (serves 3)

1 cup black eyed peas
3 cups water to cook "peas"
1.5 inches of galangal - shaved
4-5 cloves garlic, chopped
1/8-1/4 tsp salt
1/4 organic lemon, squeezed & with peel
bunch of fresh spinach
1.5 cups water to cook spinach)
dry thin rice noodle (2 oz "serving")
2-3 cups boiling water to soak noodles

1. Boil a kettle full of water. Measure a cup of peas into a cooking pot. Pour a cup or two of boiled water onto the peas while you peel and shave the galangal, chop the garlic throwing them in with the peas, and then squeeze the lemon into the pot and toss in the rind. Add salt and another cup or two of boiled water, and turn on the fire, allowing the peas to come to a boil, and then turn it down to simmer. Have more water on hand in case you need to add a little towards the end.
2. After stirring and cooking the peas, wash and cook the spinach in a pot with just about 1- 1.5 cups water in it. When the spinach is done, fish it out with a fork and plop it on top of the peas. Let it sit there while you put more boiling water in the spinach water and then soak the rice noodles for about 5-10 minutes, covered. You can cover the peas and spinach (don't stir it), and put a little fire under it to heat it.
3. When the noodles are soft, you can pile them on plates, serve out the peas with spinach on top. The purity of the plain noodle underneath, the black eyed pea mixture in the middle and the sweet spinach on top is so satisfying. This makes a good serving for 2 with a leftover lunch for tomorrow, a moderate serving for three with green beans on the side and/or a salad. Or two big servings!

black eyed spinach peas on rice noodles Nutrition Facts Serving Size: 1 third (580g) Amount Per Serving % Daily Value* Calories 168 8% Total Fat 1g 1% Saturated Fat 0g 1% Trans Fat Cholesterol 0% Sodium 332mg 14% Total Carbohydrate 35g 12% Dietary Fiber 8g 33% Sugars 3g 0% Protein 8g 16% Vitamin A 64% • Vitamin C 54% Calcium 34% • Iron 41% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

Golden Flaxseed Muffins

I've been reading about flaxseed and all its useful nutrition, especially for omega-3s and lignons. So this morning when I felt like baking, I thought about using the golden flaxseed meal I had brought home a week or two ago from the food co-op.  That's how it began. My husband has a cold and said that though he can't taste much, something sweet just might be nice.  Here's what happened!! This little muffin is sweet and delicious, with a nice crumb and packs a healthy dose of just what you need. And I don't know what took me so long to use these silicone baking cups - they are amazing if you are baking without oil.

Golden Flaxseed Muffins (makes 6)
preheat oven to 350F

1/4 cup golden flaxseed meal (I used Bob's Red Mill organic)
1/4 cup oat bran
2 tablespoons almond meal (also Bob's)
1 cup brown rice flour (yup, also Bob's)
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
dash of salt
a small carrot
1/4 cup dried currants
1/4 cup walnut halves/bits
2 Tblsp plain coconut yogurt
3/4 cup almond milk (I used unsweetened vanilla)
2 Tblsp maple syrup - more if you like sweet sweet

1. Mix dry ingredients. Finely grate carrot, put in bowl with currants and walnuts.
2. In 2 cup measuring cup add 3/4 cup almond milk, coconut yogurt  and maple syrup stirring until well mixed.
3. Add wet to dry, then textured fruits/veggies to mix quickly and lightly. Plop into 6 silicone muffin cups . Bake at 350 F for 30-40 minutes, testing for doneness by poking the center of one with a toothpick.

If it comes out tacky/sticky bake a few more minutes. The combination of yogurt and carrot keeps the muffins moist on the inside. If you don't like this aspect of the muffin, don't use the coconut milk yogurt, just use almond milk. I put sliced strawberries on top just for fun, but the sweet-tart bites with strawberries were really specially nice.

golden flax muffins Nutrition Facts Serving Size: 1 Muffin (102g) Amount Per Serving % Daily Value* Calories 226 11% Total Fat 9g 13% Saturated Fat 1g 6% Trans Fat Cholesterol 0% Sodium 163mg 7% Total Carbohydrate 36g 12% Dietary Fiber 5g 22% Sugars 8g 0% Protein 6g 12% Vitamin A 6% • Vitamin C 1% Calcium 12% • Iron 9% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using my data.

VARIATION 1:  For a lower calorie version - I eliminated the  ALMOND MEAL, REDUCED the oat bran to 2 Tablespoons, and walnuts down to a few bits in the tops of each muffin, and ADDED a tsp vanilla. To keep a similar high nutritional value, I used 3/4 cup unsweetened soy milk rather than the almond milk.

Golden Flax Currant Muffins Nutrition Facts Serving Size: 1 Muffin (100g) Amount Per Serving % Daily Value* Calories 207 10% Total Fat 6g 9% Saturated Fat 1g 5% Trans Fat Cholesterol 0% Sodium 150mg 6% Total Carbohydrate 35g 12% Dietary Fiber 5g 20% Sugars 8g 0% Protein 6g 12% Vitamin A 6% • Vitamin C 1% Calcium 9% • Iron 9% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.courtesy of cronometer.com using my data.

VARIATION 2 will be without the coconut yogurt -- to see how it goes without the extra moisture.