{"id":1182,"date":"2013-03-26T14:37:07","date_gmt":"2013-03-26T18:37:07","guid":{"rendered":"http:\/\/lemasney.com\/?p=925"},"modified":"2020-07-12T21:08:04","modified_gmt":"2020-07-13T01:08:04","slug":"recipe-a-well-balanced-whole-food-delicious-meal-in-5-minutes-or-less","status":"publish","type":"post","link":"https:\/\/lemasney.com\/consulting\/2013\/03\/26\/recipe-a-well-balanced-whole-food-delicious-meal-in-5-minutes-or-less\/","title":{"rendered":"Recipe: A well-balanced, whole food, delicious meal in 5 minutes or less."},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"800\" data-attachment-id=\"1977\" data-permalink=\"https:\/\/lemasney.com\/consulting\/2013\/04\/05\/make-granola-recipe-template-lemasney\/basic-granola-template1\/\" data-orig-file=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&amp;ssl=1\" data-orig-size=\"1000,800\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}\" data-image-title=\"Basic granola template by lemasney\" data-image-description=\"&lt;p&gt;Basic granola template by lemasney&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Basic granola template by lemasney&lt;\/p&gt;\n\" data-large-file=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?resize=1000%2C800&#038;ssl=1\" alt=\"Basic granola template by lemasney\" class=\"wp-image-1977\" srcset=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?resize=500%2C400&amp;ssl=1 500w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>Basic granola template by lemasney<\/figcaption><\/figure>\n\n\n\n<p>I have tried to find an especially easy meal to get about 500 calories in a good balance of fat, <a class=\"zem_slink\" title=\"Carbohydrate\" href=\"https:\/\/en.wikipedia.org\/wiki\/Carbohydrate\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">carbohydrates<\/a>, and protein. It should accomplish the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"zem_slink\" title=\"Local food\" href=\"https:\/\/en.wikipedia.org\/wiki\/Local_food\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">local food<\/a><\/li><li>variable and extensible according to seasonality and availability<\/li><li>whole food<\/li><li>organic<\/li><li>delicious<\/li><li>well-balanced nutrition<\/li><li><a class=\"zem_slink\" title=\"Raw foodism\" href=\"https:\/\/en.wikipedia.org\/wiki\/Raw_foodism\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">raw food<\/a><\/li><\/ul>\n\n\n\n<p>I think I found it.<\/p>\n\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\">Fruit with granola and nut butter:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>1 apple, diced<\/li><li>1\/4 cup <a class=\"zem_slink\" title=\"Raisin\" href=\"https:\/\/en.wikipedia.org\/wiki\/Raisin\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">raisins<\/a><\/li><li>1\/4 cup <a class=\"zem_slink\" title=\"Muesli\" href=\"https:\/\/en.wikipedia.org\/wiki\/Muesli\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">muesli<\/a> or fine <a class=\"zem_slink\" title=\"Granola\" href=\"https:\/\/en.wikipedia.org\/wiki\/Granola\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">granola<\/a><\/li><li>1 Tbsp natural <a class=\"zem_slink\" title=\"Peanut butter\" href=\"https:\/\/en.wikipedia.org\/wiki\/Peanut_butter\" target=\"_blank\" rel=\"wikipedia noopener noreferrer\">peanut butter<\/a><\/li><\/ul>\n\n\n\n<p>In a 2 cup bowl, combine granola and peanut butter into a paste, dice and add apple, add raisins and mix.<\/p>\n\n\n\n<p>It is addictive. It&#8217;s so delicious that I crave it, and have had it every day since I first made it. The fruit adds a bright sweetness, the raisins add a chewy licorice depth, the granola brings a crunchy texture, and the peanut butter holds everything together. At 8 grams of fat, 10 grams of protein, and 87 grams of carbohydrate, it is very close to my nutritional percentages that I try to get for the day. The sugar is all fructose, and it has no refined sugars. The ingredients are local and organic. I could make the raisins myself, and have a plan to start drying fruit this season. It&#8217;s raw food, whole food, good food. 440 calories for the&nbsp;whole bowl.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone\"><a href=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/03\/apple-raisins-granola-peanut-butter.png?ssl=1\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/03\/apple-raisins-granola-peanut-butter.png?w=1170&#038;ssl=1\" alt=\"Apple, granola, peanut butter, and raisins, by John LeMasney via Diary of Calories\" class=\"wp-image-935\"\/><\/a><figcaption>Apple, granola, peanut butter, and raisins, by John LeMasney via Diary of Calories<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>A basic granola recipe. <\/p>\n","protected":false},"author":1,"featured_media":1977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1128,4110,3653,17,21,23,24],"tags":[311,801],"class_list":{"0":"post-1182","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-illustration","8":"category-inkscape-portfolio","9":"category-insights","10":"category-photography","11":"category-professional-activities","12":"category-professional-experience","13":"category-publications","14":"tag-food","15":"tag-tablespoon","16":"czr-hentry"},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p3h6y2-j4","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":486,"url":"https:\/\/lemasney.com\/consulting\/2013\/04\/05\/make-granola-recipe-template-lemasney\/","url_meta":{"origin":1182,"position":0},"title":"How to make granola: a recipe template cc-by lemasney","author":"lemsy","date":"2013-04-05","format":false,"excerpt":"This is a design for a recipe template for granola cc-by lemasney","rel":"","context":"In &quot;curriculum vitae&quot;","block_context":{"text":"curriculum vitae","link":"https:\/\/lemasney.com\/consulting\/category\/cv\/"},"img":{"alt_text":"Basic granola template by lemasney","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2013\/04\/basic-granola-template1.png?fit=1000%2C800&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":41946,"url":"https:\/\/lemasney.com\/consulting\/2015\/04\/12\/my-muesli-recipe\/","url_meta":{"origin":1182,"position":1},"title":"My muesli recipe","author":"lemsy","date":"2015-04-12","format":false,"excerpt":"What is muesli, exactly? In case you're wondering, Muesli is a rather de-sugared, de-oiled, de-processed form of what we know as granola. Instead of using sugar and oil to combine ingredients into a clump, we use muesli as a kind of flexible additive condiment, snack, or texturizer. As a result,\u2026","rel":"","context":"In &quot;consulting&quot;","block_context":{"text":"consulting","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/"},"img":{"alt_text":"Muesli recipe by lemasney","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/04\/Muesli_recipe_on_lemasney.com_.jpg?fit=640%2C640&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/04\/Muesli_recipe_on_lemasney.com_.jpg?fit=640%2C640&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2015\/04\/Muesli_recipe_on_lemasney.com_.jpg?fit=640%2C640&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1169,"url":"https:\/\/lemasney.com\/consulting\/2012\/11\/19\/the-technology-and-the-fitness-most-eaten-foods\/","url_meta":{"origin":1182,"position":2},"title":"The Technology and the Fitness: Most Eaten Foods","author":"lemsy","date":"2012-11-19","format":false,"excerpt":"In this video, I discuss one of my own most useful benefits of logging my food to an online database, MyFitnessPal.com. I'm able to see at a glance my most eaten foods in context of all meals, breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack. As a result,\u2026","rel":"","context":"In &quot;insights&quot;","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Naan Pizza by John LeMasney via lemasney.com","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/naan-pizza.jpg?fit=960%2C720&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/naan-pizza.jpg?fit=960%2C720&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/naan-pizza.jpg?fit=960%2C720&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2012\/06\/naan-pizza.jpg?fit=960%2C720&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":819,"url":"https:\/\/lemasney.com\/consulting\/2013\/03\/12\/on-baking-over-buying-simple-cornbread-recipe\/","url_meta":{"origin":1182,"position":3},"title":"On baking over buying: Simple cornbread recipe","author":"lemsy","date":"2013-03-12","format":false,"excerpt":"This post contains a simple recipe for cornbread. This is a post that explains the benefits of baking your own bread rather than buying it.","rel":"","context":"In &quot;insights&quot;","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"bread by lemasney","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2014\/11\/10735357_360726214090767_693247864_n.jpg?fit=640%2C640&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2014\/11\/10735357_360726214090767_693247864_n.jpg?fit=640%2C640&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2014\/11\/10735357_360726214090767_693247864_n.jpg?fit=640%2C640&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":41836,"url":"https:\/\/lemasney.com\/consulting\/2020\/07\/16\/recording-the-rest-of-our-senses-touch-smell-and-taste\/","url_meta":{"origin":1182,"position":4},"title":"Recording the rest of our senses: touch, smell, and taste.","author":"lemsy","date":"2020-07-16","format":false,"excerpt":"What if our smartphones could suddenly, faithfully, and quantifiably reproduce our favorite tastes, smells, and touches? What would that feel like? What would it smell like? What would it taste like? How would it disrupt our current paradigms? How would it affect culinary arts, human relationships, and memory?","rel":"","context":"In &quot;brand&quot;","block_context":{"text":"brand","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/brand\/"},"img":{"alt_text":"silver colored microphone","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2020\/07\/mic-music-sound-singer-675960.jpeg?fit=799%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2020\/07\/mic-music-sound-singer-675960.jpeg?fit=799%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2020\/07\/mic-music-sound-singer-675960.jpeg?fit=799%2C1200&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2020\/07\/mic-music-sound-singer-675960.jpeg?fit=799%2C1200&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":1183,"url":"https:\/\/lemasney.com\/consulting\/2013\/03\/30\/my-new-food-staples-checklist-30-items-i-cant-go-without\/","url_meta":{"origin":1182,"position":5},"title":"My new food staples checklist: 20 items I can&#8217;t go without.","author":"lemsy","date":"2013-03-30","format":false,"excerpt":"My food philosophy, revised. So I wanted to talk a bit about how my food philosophy has changed most recently, and discuss how that has changed my grocery shopping habits. Here are 7 things I try to do in making choices about food. I prefer local food over high carbon\u2026","rel":"","context":"In &quot;insights&quot;","block_context":{"text":"insights","link":"https:\/\/lemasney.com\/consulting\/category\/consulting\/insights\/"},"img":{"alt_text":"Michael_Pollan","src":"https:\/\/i0.wp.com\/lemasney.com\/consulting\/wp-content\/uploads\/2014\/11\/300px-michael_pollan.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1182","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/comments?post=1182"}],"version-history":[{"count":13,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1182\/revisions"}],"predecessor-version":[{"id":47439,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/posts\/1182\/revisions\/47439"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/media\/1977"}],"wp:attachment":[{"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/media?parent=1182"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/categories?post=1182"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lemasney.com\/consulting\/wp-json\/wp\/v2\/tags?post=1182"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}