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[A1CR]

[Posted on behalf of MR]

So, this is 1 of my 3 forays of recent months into largely-CRONed versions of 'normal' food. There are a lot of things I still find attractive about SAD: not, primarily, the flavor per se (occasioinal grocery store sample tastes of pop, cake, and assorted processed food junk tend to be big-time disapointments, to the point where I often refue to swalllow them -- tho' I did once have a mouthful of mocha chocolate ice cream cake that was absolutely orgasmic), but other aspects, including the convenience, and the psychological fix provided by their 'comfort food' aspect and their more ready lubrication into socializing. These recipes only meet the last 2 critera, with some sacrifices on the anal exactitude of ON, & I wouldn't eat them every day -- but as occasional goodies, they're a nice change.

INGREDIENTS

ARTICHOKE HEARTS, CANNED
0.84 x 100 grams
Cheese, mozzarella, part skim milk
1.2 x 100 grams
LOW-CARB TORTILLA ("La Tortilla Factory" Garlic & Herb)
3 x 37 grams (Ie, 3 tortillas)
Mushrooms, raw
0.5 x 100 grams
Oil, olive, salad or cooking
2 tsps
Peppers, sweet, green, raw
0.7 x 100 grams
Squash, summer, zucchini, includes skin, raw
1.5 x 100 grams
Tomato products, canned, paste, with salt added
0.25 x 1/2 cup (131g)
Tomatoes, red, ripe, raw, year round average
1.7 x 100 grams


INSTRUCTIONS
1. Mix the oil with the tomato sauce. Spread on the tortillas.
2. Slice & distribute toppings except tomatoes (unless you prefer them cooked).
3. Bake for 15 mins at 220 C/425F. Cheese should be melted, obviouisly, but it's also good (from a sensory POV) to ensure that the edges of the tortilla are somewhat browned, or you'll have no oopportunity to heft the thing). This would entail preheating if you're using an oven, but can be done on the fly with a toaster oven.
4. Spread out the fresh tomatoes.
5. Eat. Behave like a high school student. Consider taking up C*nnabis again.

I recommend that one eat only 1 'za at a time, keeping the others either cooking or at least warm in the turned-off oven.

INGREDIENTS NOTES
-Most jarred, and many canned, artichoke hearts come in oil, and contain absurdly high levels of low-quality fat. Make sure you get them canned in water -- or separate by hand from home-cooked artichokes.

-I really like fresh tomatoes on 'za. YMMV, but I've found that the single most important thing about the final flavor is to ensure that you have quite ripe -- even slightly overripe -- tomatoes.

-La Tortilla low-carb tortillas are not being sold in C*nada anymore, because the supplier's US demand exploded to outstrip their production. I loaded up and have a cache in my freezer; thawing them out before consumption works just fine. If you're in C*nada, you may be able to mail order them, or alternatively you can bring back quite a few in a small container if you're travelling.


NUTRITION NOTES
-I basaed this recipe loosely on 3 which I located online, and had eyeballed that it would be roughly Zoned. As it turns out, it's more induction-Atkinsed . In principle it'd be easy to fix this: just use less olive oil and eat more vegetables. This would prob be fine for the sauce, but logistically & prob aesthetically difficult if the veggies are to become toppigs. A side order of broccoli would sorta defeat the purpose . However, a tiny glass of wine might fit in well, or even some fruit.

-The micronutrients are surprisingly good. The lycopene is phenomenal; the calcium level is if anything rather excessive. Skip your evening Ca supp if you're having this for dinner.

-There's 530 g of vegetables in this recipe. That meets the NCI's "5 a day" in one meal -- & is more than 40-50% of the American population manages all day long. We don't have to be THAT anal .

-The big offense is the saturated fat. Well, like I say: not for daily consumption! OTOH, if the rest of one's diet is extremely low in SFA, one would still be doing better, again, than the majority of North Americans.

-MR

Nutrients per Serving

Food Energy
Calories 665 (2780kJ)
%Calories from Carbohydrate 24
%Calories from Fat 45
%Calories from Protein 31

Carbohydrates %DV
Total Carbohydrate 63.1 g 21%
Dietary Fiber 33.6 g 134%


Fats & Fatty Acids %DV
Total Fat 35.2 g 54%
Saturated Fat ~13.6 g ~68%
Monounsaturated Fat ~12.2 g
18:1 undifferentiated ~11300 mg Polyunsaturated Fat ~2.0 g
18:2 undifferentiated ~1580 mg
18:3 ~321 mg
Total trans fats ~
Total trans-monoenoic fats ~


Vitamins %DV
Vitamin A 3190 IU 64%
Retinol ~149 mcg
Retinol Activity Equivalent ~276 mcg
Alpha Carotene ~196 mcg
Beta Carotene ~1430 mcg
Beta Cryptoxanthin ~4.9 mcg
Lycopene ~13800 mcg
Lutein+Zeaxanthin ~3640 mcg
Vitamin C 113 mg 189%
Vitamin D ~38.0 IU ~9%
Vitamin E ~4.2 mg ~14%
Beta Tocopherol ~0.0 mg
Gamma Tocopherol ~0.5 mg
Delta Tocopherol ~0.0 mg
Thiamin ~0.3 mg ~17%
Riboflavin ~0.9 mg ~52%
Niacin ~5.1 mg ~26%
Vitamin B6 ~0.8 mg ~42%
Folate ~99.4 mcg ~25%
Vitamin B12 ~1.0 mcg ~17%
Pantothenic Acid ~1.3 mg ~13%
Vitamin K ~36.2 mcg ~45%

Minerals %DV
Calcium 1200 mg 120%
Iron 5.7 mg 31%
Magnesium ~97.1 mg ~24%
Phosphorus ~737 mg ~74%
Potassium ~1510 mg ~43%
Sodium 1850 mg 77%
Zinc ~4.6 mg ~31%
Copper ~0.5 mg ~27%
Manganese ~0.7 mg ~34%
Selenium ~23.8 mcg ~34%

Sterols %DV
Cholesterol ~76.8 mg ~26%
Phytosterols ~38.2 mg

Other %DV
Alcohol ~0.0 g
Water ~503 g
Ash ~7.3 g


Protein & Amino Acids %DV
Protein 52.3 g 105%
Tryptophan ~480 mg
Threonine ~1310 mg
Isoleucine ~1600 mg
Leucine ~3150 mg
Lysine ~3320 mg
Methionine ~893 mg
Cystine ~232 mg
Phenylalanine ~1740 mg
Tyrosine ~1820 mg
Valine ~2060 mg
Arginine ~1490 mg
Histidine ~1230 mg
Alanine ~1220 mg
Aspartic acid ~2980 mg
Glutamic acid ~8490 mg
Glycine ~769 mg
Proline ~3240 mg
Serine ~1940 mg
Hydroxyproline ~0.0 mg

Nutrient Density

Macronutrients %DV per 200 Calories
Total Fat 16
Saturated Fat ~20
Cholesterol ~8
Total Carbohydrate 6
Dietary Fiber 40
Protein 31



Vitamins %DV per 200 Calories
Vitamin A 19
Vitamin C 57
Vitamin D ~3
Vitamin E ~4
Vitamin K ~14
Thiamin ~5
Riboflavin ~16
Niacin ~8
Vitamin B6 ~13
Folate ~7
Vitamin B12 ~5
Pantothenic Acid ~4


Minerals %DV per 200 Calories
Calcium 36
Iron 9
Magnesium ~7
Phosphorus ~22
Potassium ~13
Sodium 23
Zinc ~9
Copper ~8
Manganese ~10
Selenium ~10


Protein Quality

Essential Amino Acid mg % of optimal
Tryptophan ~9 83
Threonine ~25 74
Isoleucine ~31 109
Leucine ~60 91
Lysine ~64 110
Methionine+Cystine ~21 86
Phenylalanine+Tyrosine ~68 108
Valine ~39 112
Histidine ~23 123