I would serve lentils.
There are many ways to add fiber. There are two kinds of fiber -- carrots have both kinds. Fiber is in in fruits and vegetables and nuts and whole grains.
Lentils? You can usually get a 16 ounce bag of dried lentils for a dollar or so. The same with navy beans, black eyed peas, lima beans, etc. Why lentils? Like black eyed peas, dry lentils do not require pre-soaking. If, for example, you were cooking navy beans from the dried status, you would need to pre-soak the beans.
Why?
You'll end up with gas if you don't.
So you pre-soak those. That means you put them in a pot or a bowl, cover them with water, soak them overnight or for eight hours (there's also a 'quick soak' that we're not going into).
You get off work at five, pick the kids up and get home around six. You're tired, I understand that.
Which is why I say lentils. No pre-soaking. You put them in a pot, pour water over them, you bring them to a quick boil. Then? Turn down the heat so the beans can simmer (with the lid tilted). How long do you let the lentils simmer? 20 minutes.
That's why I'm saying lentils. You put them on, bring them to a boil, then let them simmer for 20. While they simmer, you can fix the rest of dinner.
If you want, you can chop up or slice an onion and drop that into the pot. Or a jalapeno pepper.
So that's one trick, it's easy, it's quick to cook, it's high in fiber (1 serving contains 4 grams of fiber). Other foods? Brown rice (I use a rice cooker, it's an essential in my kitchen), avocados, spinach, quinoa, turnup greens, oatmeal, artichokes, almonds, beans, etc. are high in fiber. In addition to eating those as is, you can combine many of them -- use spinach and almonds in a salad and add chick peas to the salad -- very high fiber. Popcorn, believe it or not, is also high in fiber.
The Mayo Clinic has many high fiber recipes you can utilize. I'll note one -- and I'm noting it because it is quick and easy. Arugula? You may not have it in your area. That's okay, they note you can substitute fresh baby spinach. Don't have that/ Use fresh spinach but tear up the spinach leaves first (I would tear them into fourths at a minimum). Here's the recipe:
Ingredients
- 6 ounces whole-grain linguine or spaghetti
- 1/2 tablespoon olive or canola oil
- 1 cup fresh or frozen stir-fry vegetables (onions and green, red and yellow peppers), chopped
- 3 cloves garlic, minced
- 1 can (15 ounces) unsalted garbanzo beans, drained
- 1/4 teaspoon crushed red pepper
- 1 lemon, juiced and zested
- 1 cup shredded Parmesan cheese
- 4 ounces (about 4 cups) arugula or baby spinach, coarsely chopped
Directions
Cook linguine for 5 minutes in boiling water. Drain, reserving 2 cups cooking water.In a large skillet, heat oil over medium-low heat. Add stir-fry vegetables and garlic. Cook for 3 minutes.
Add the pasta, reserved cooking water, chickpeas, crushed red pepper, lemon zest and lemon juice to skillet. Cook for about 5 minutes or until the pasta is al dente.
Remove pan from the heat and stir in the cheese and arugula or baby spinach. Toss to combine until arugula or baby spinach is wilted. Serve.
Nutritional analysis per serving
Serving size: About 1 1/2 cups
- Calories 374
- Total fat 10 g
- Saturated fat 4 g
- Trans fat 0 g
- Monounsaturated fat 3 g
- Cholesterol 18 mg
Autoworkers? We've been noting here that they may strike. As that possibility looms, the leaders who were supposed to protect them are revealed as corrupt and criminal. Tom Hall (WSWS) reports:
United Auto Workers President Gary Jones and former President Dennis Williams are “UAW Official A” and “UAW Official B” in the criminal complaint filed Thursday against UAW Region 5 Director Vance Pearson, the Detroit News reported on Friday. The News cited three unnamed sources for its report.
The homes of Jones and Williams were raided two weeks ago by FBI investigators in a nationwide sweep that also included Pearson, Jones’ top lieutenant when Jones was Region 5 director, and Williams’ former assistant Amy Loasching.
The criminal complaint describes the results of a raid of UAW Official A’s home, in which investigators seized $30,000 in cash and a set of golf clubs paid for with union money. This matches the account of the raid given the Detroit News by one of Jones’ neighbors, who said investigators were counting out “wads” of cash and “really examining” a set of clubs.
According to the complaint, UAW Officials A and B, now identified as Jones and Williams, spent months at luxury villas in California on union members’ dime. UAW Official A (Jones) spent $10,000 in union money on a 63-day stay in 2016, while Williams spent $20,000 on a 121-day stay in 2017.
General Motors released a hypocritical and self-serving statement yesterday declaring that it was “outraged and deeply concerned by the conduct of union officials as uncovered by the government’s investigation and the expanding charges revealed today.” But for decades the auto companies have helped fund the extravagant lifestyles of the UAW officialdom in order to, in the words of convicted Fiat Chrysler (FCA) executive Alphons Iacobelli, keep them “fat, dumb and happy” while they forced through concessions on the UAW rank-and-file.
This is C.I.'s "Iraq snapshot" for Friday:
Friday, September 13, 2019. A look at last night's debate.
The most important moment in last night's Democratic Party presidential debate took place in the final section of the nearly three hour proceeding. The question to identify a professional setback and how you overcame it. When it was Joe Biden's turn to speak, a protest broke out at. You could hear chanting but not the actual words.
Moderator George Stephanopoulos told Joe to wait a moment and that the protesters were being escorted out. He never explained -- excuse me, he never reported what the protesters were saying or chanting.
That is your job. Candy asses pay attention. I know you get your egos stroked by pretending you're actually reporters when most of you barely qualify for the much more elastic term of journalist. But if you're the 'news' portion of the debate and a protest breaks out, you need to acknowledge it and inform the viewers what is taking place. It's beyond nonsense to pretend otherwise.
A live event moderated by people from ABC and UNIVISION's news department should be able to tell the viewers what is taking place. But you could have watched the debate to the very end and never known what the protest was about.
The most important moment in last night's Democratic Party presidential debate took place in the final section of the nearly three hour proceeding. The question to identify a professional setback and how you overcame it. When it was Joe Biden's turn to speak, a protest broke out at. You could hear chanting but not the actual words.
Moderator George Stephanopoulos told Joe to wait a moment and that the protesters were being escorted out. He never explained -- excuse me, he never reported what the protesters were saying or chanting.
That is your job. Candy asses pay attention. I know you get your egos stroked by pretending you're actually reporters when most of you barely qualify for the much more elastic term of journalist. But if you're the 'news' portion of the debate and a protest breaks out, you need to acknowledge it and inform the viewers what is taking place. It's beyond nonsense to pretend otherwise.
A live event moderated by people from ABC and UNIVISION's news department should be able to tell the viewers what is taking place. But you could have watched the debate to the very end and never known what the protest was about.
Just to let everyone at home know the protests at the #DemDebate were DACA protesters reminding the candidates that they won’t be silenced
daca recipients protesting biden, hell yeah!!!!!!
It was DACA recipients:
"We are DACA recipients and our lives are at risk."
Letting @JoeBiden know that many of us who have DACA (including myself) do not trust him. #DemDebate
The protestors were yelling, “we are DACA recipients. Our lives are at risk.” Unclear if they were TSU students. #DemDebate #DemocratDebate
They chanted "Three million deportations" which was a reference to the number of people deported when Barack Obama was president. Though the country largely looked the other way, for those who paid attention to the issue in real time, we're aware that's why Barack was dubbed "the deporter in chief." They chanted, "No human being is illegal on stolen land," they chanted "We are DACA, our lives are at risk," they chanted "Defend DACA" among other slogans and truths.
Now the media tut-tut-ed after the debate about how unfair this was to poor Joe Biden.
See, Joe was going to speak. Well, he got to speak, grow up.
And he got to pull his usual b.s. 'My wife and kids died. My son Beau got back from Iraq and he died. Wah-wah-wah, I'm a cry baby who trots to that well every damn time to prove what a titty baby I am.'
We've all suffered deaths, Joe. Cindy Sheehan? Her son didn't come back from Iraq and die because Casey died in Iraq. And he died in Iraq because people like you wanted war.
As for your first wife? You have a second wife. You've been married for many, many years. She is a wonderful person and it's a little perverse and cruel that you're always going on about your dead wife who died decades ago. You have been married to Jill Biden for 42 years. Most people would see that as a win. You would have no family without her. She is the glue. She took the abuse -- not verbal attacks on her, not physical, but the abuse that is this nonsense of "Wah, wah, my first wife died, wah, wah" -- that is abuse and it's insulting. She has been your wife for 42 years. And instead of publicly celebrating that, you keep trotting out your dead first wife for sympathy. You were married to your first wife for six years. You've been married to Jill for 42. Start showing her some respect in public because this whiny, titty baby crap is not only getting old, it's insulting to Jill.
We have all lost loved ones. That's what happens in life -- we will all die.
When Joe was Vice President, I noted that I liked his wife (I know Joe and Jill) and that I would not mention her name at this site because if I praised her, someone could later rightly e-mail, "Why didn't you criticize her" if she said or did something that people misconstrued or whatever.
I have nothing but respect for Jill.
I broke the rule once and only once while she was Second Lady. She did -- with Michelle Obama -- something really important on veterans and there was no way to note that action without mentioning her. Other than that, I did not say her name here (or at THIRD).
I'm saying it now because she's being disrespected by her own husband in public and it needs to stop.
She has given Joe a happy marriage, a happy life and 42 years as his wife, you'd think Joe could show the American people his gratitude. I'm getting sick of it. And I do see it as abuse. If you've been the second wife or second husband, I'm sure you'll see what I'm saying.
42 years and still married? She's your wife, she's your life. Stop being a titty baby.
The question was professional setback.
But Joe didn't want to go there. Might not be able to use dead relatives as a prop if he went there, right?
The protest, which did not cut him off, he had not begun speaking, was about policies that were ripping families apart. Joe refuses to acknowledge that in the same way that he refuses to be thankful for the good fortune he has with Jill Biden.
He has trotted out the story of his dead first wife over and over on the campaign trail.
But we're supposed to be offended that DACA supporters protested him?
We haven't even touched on the fact that earlier in the debate he lied yet again about deportations.
I'm really sorry for the pearl clutchers in the media who can't grasp that the death of wife number one nearly fifty years ago does not match the three million deportations that tore families apart. These people have every right to protest. And doing so was not being 'mean' to Joe Biden.
Joe taking part in destroying their families was being 'mean' to them.
This was an important moment in the debate. It goes to the larger debate on immigration taking place in the country. It goes to what I said weeks ago about how the Democratic Party better realize that this is not an issue they can use to ride to victory and then ignore -- the way they did the Iraq War in the 2006 mid-terms. This is not going away. The people will not be silenced.
After that?
The second big issue would be Julian Castro.
The “trope” that Castro was mean to Joe Biden is steeped in white supremacy and translates as how dare that Hispanic boy, be uppity to that entitled white man, and y’all are not about to do that on Harriet Tubman’s interwebs ...FOH
They’re in a thread now rage tweeting. It’s horribly telling.
Julian worked in Obama’s cabinet...he has just as much right to speak about Obama as Joe!
More. A cabinet secretary sets policy, tone and takes initiative. A Veep presides over a debating body, is given projects and upholds the tone of the administration.
LOL @ "Harriet Tubman’s interwebs"
They tried it Twin!
I thought Castro was ageist and gross talking about memory. Sam Stein rewound the tape and said he was wrong. His attacks on immigration made sense. Attack policy, like Kamala did in the first debate.
Julian specifically said he was attacking the fact Biden gave a different answer in the span of two minutes, not his age
He the said "are you forgetting what you just said?"
Same Stein rewound the tape and said Castro was wrong.
Don’t think I’ve ever heard pundits call out Sanders for yelling, interrupting, contradicting, being argumentative, pointing his finger on debate stage as ending him as candidate. Racism writ large tonight.
I cheered Castro on when he made that point. He's 100% in the right. Biden can't have it both ways (though I realize I'm preaching to the choir w/you).
PS: "Harriet Tubman's interwebs"
CASTRO DID THE DAMN THING. Nobody can snatch his executive experience in the Obama administration, which gave him more credibility and a close eye into Biden's whereabouts on matters.
As the Tweets note, Julian is being treated unfairly. And I'm sure there's an element of anti-Latino at work. But there's a bigger issue which is Joe Biden's is the press' pet. You've heard of teacher's pet, Joe is that for the press. When, in June, Julian went after Beto O'Rourke, what happened?
The press hailed him as a hero, he was the star of the debate (there were two, he was the star's of his night, according to the press) and he would be hailed for it and, the press insisted, watch Julian rise in the polls because he was a star now.
That didn't happen. As we noted in real time, Julian did a poor job explaining his argument in the debate -- and would continue to do so in the after-interviews until the weekend after the debate.
But the press loved it, the drama, they were enthralled.
Last night, Julian's argument was made clearly. It was a strong one.
That was the only difference in the way he interacted with Beto in June and Joe last night.
But the press difference is very clear. The press and racist Amy Klobuchar. Amy's long had a reputation as being a racist and I'd argue she really delivered on that last night. We'll come back to her and her house divided nonsense.
Here's Joe (NBC's transcript, by the way):
BIDEN: Fifteen seconds. Look, everybody says
we want an option. The option I'm proposing is Medicare for all --
Medicare for choice. If you want Medicare, if you lose the job from your
insurance -- from your employer, you automatically can buy into this.
You don't have -- no pre-existing condition can stop you from buying in.
You get covered, period.
And if you
notice, nobody's yet said how much it's going to cost the taxpayer. I
hear this large savings, the president thinks -- my friend from Vermont
thinks that the employer's going to give you back if you negotiated as a
union all these years, got a cut in wages because you got insurance.
They're going to give back that money to the employee?
Read the above closely. ABC's Jonathan Karl didn't which is how he ended up with egg on his face yet again -- how many errors do you get to make at ABC before they fire you? Or is he protected under some ugly looking clause that requires the network to employ X number of physically unattractive males? I would think ABC had exceeded that quota.
Now here's the exchange that upset so many.
CASTRO: Thank you. And, you know, I also want
to recognize the work that Bernie has done on this. And, of course, we
owe a debt of gratitude to President Barack Obama. Of course, I also
worked for President Obama, Vice President Biden, and I know that the
problem with your plan is that it leaves 10 million people uncovered.
Now,
on the last debate stage in Detroit, you said that wasn't true, when
Senator Harris brought that up. There was a fact check of that, and they
said that was true.
You know, I grew up
with a grandmother who had type 2 diabetes, and I watched her condition
get worse and worse. But that whole time, she had Medicare. I want every
single American family to have a strong Medicare plan available.
If
they choose to hold on to strong, solid private health insurance, I
believe they should be able to do. But the difference between what I
support and what you support, Vice President Biden, is that you require
them to opt in and I would not require them to opt in. They would
automatically be enrolled. They wouldn't have a buy in.
That's
a big difference, because Barack Obama's vision was not to leave 10
million people uncovered. He wanted every single person in this country
covered. My plan would do that. Your plan would not.
BIDEN: They do not have to buy in. They do not have to buy in.
CASTRO: You just said that. You just said that two minutes ago. You just two minutes ago that they would have to buy in.
BIDEN: Do not have to buy in if you can't afford it.
CASTRO: You said they would have to buy in.
BIDEN: Your grandmother would not have to buy in. If she qualifies for Medicaid, she would automatically be enrolled.
CASTRO:
Are you forgetting what you said two minutes ago? Are you forgetting
already what you said just two minutes ago? I mean, I can't believe that
you said two minutes ago that they had to buy in and now you're saying
they don't have to buy in. You're forgetting that.
BIDEN: I said anyone like your grandmother who has no money.
CASTRO: I mean, look, look, we need a health care system...
BIDEN: She -- you're automatically enrolled.
CASTRO:
It automatically enrolls people regardless of whether they choose to
opt in or not. If you lose your job, for instance, his health care plan
would not automatically enroll you. You would have to opt in. My health
care plan would. That's a big difference. I'm fulfilling the legacy of
Barack Obama, and you're not.
BIDEN: That'll be a surprise to him.
Julian was correct.
And he called out Joe.
And we're talking about life and death here.
Julian didn't do anything different than he had with Beto. But Joe's a beloved figure to the press and they know he can't get the nomination without them carrying him to the finish line.
White pundits on TV - @JulianCastro was too mean to Joe Biden.
POCs - we are dying and need access to high-quality, accessible, and affordable health care.
Sorry, not sorry.
#DemDebate
So if Julian offers actual criticism, it's time to clutch the pearls and scream for the vapors -- they did the same thing when Kamala Harris confronted Joe in the June debate.
Now, remember, in July, Tulsi Gabbard attacked Kamala. The press loved that. They played it up for days, as they had Julian's attack on Beto.
But whenever anyone attacks Joe, it's time to whine.
Here's something else you should grasp -- that was Julian's time. Julian had been called on to speak. Joe's interrupting him. Joe's cutting him off.
You want to talk about disrespect and/or disrespect to a Latino, it's right there. The moderators would call on the candidates for a rebuttal. And had been doing that throughout.
Joe did not abide by the rules -- stated at the start of the debate -- when Julian was speaking.
Joe had already answered at length. And then he'd been given a chance for a rebuttal (the first quote from him is his rebuttal to Bernie Sanders).
Despite that, he has to barge into Julian's space?
No.
Lose the sense of entitlement, Joe.
And shame on anyone in the media who doesn't have the guts to note that Joe has a sense of entitlement and that he's being rude due to prejudice -- whether it's Julian's age or Julian's ethnicity, he's been rude to Julian, refusing to follow the rules and taking up Julian's limited time.
Who spoke the most in the debate?
Joe Biden.
He needs to learn to shut his mouth.
People in the press are whining that Joe was protested. Joe still got his full time, he got to deliver that same craven and disgusting talking point where he trots out dead relatives as props.
But Julian didn't get his full time because Joe kept barging in on what was supposed to be Julian's response.
If, like Joe, you're not getting it, let's go to the immediate remark before Julian spoke:
STEPHANOPOULOS: This is -- health care is the top issue for everyone in the country. I want to make sure everyone gets one minute to respond. So, Secretary Castro, Andrew Yang, and then Senator Booker, you will get a minute.
Joe had spoken and respoken on the topic. Julian had not been given the chance to speak once. It was finally his turn and Joe's cutting him off when it's Julian's time and, per the rules, Joe is supposed to be quiet and wait for the moderator to call him -- after Julian's done speaking -- to rebut.
I'll note Bernie on Saturday and he did a strong job as did Elizabeth Warren who we'll note on Sunday (I've got to wrap up, we're about to speak on this topic). (The snapshots are dictated, if you're late to the party.)
The worst?
Mayor Pete who is a snide and snarky tiny fellow. Watching him on the stage I kept wishing Goldie Hawn was there with her broom (FOUL PLAY reference). I loved that Century 21 was able to send their delegate in. That would be Amy Klobuchar who has a seemly property in a bad area but she'll pretend it just needs a little tlc and you've got quite the fixer upper. She was an embarrassment and she was a joke. I noted after the June debate that she had scored on "Hey, I'm not a bitch like the press says." That's still what she's going for all this time later. I have never seen anyone fight less to get their own positions out there. But she has nothing worth fighting for so that explains it. Pete, Amy and Joe were the losers.
The following sites updated:
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This says it all8 hours ago
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Who won the debate?9 hours ago
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I'd say Bernie was the big winner9 hours ago
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What Is Energy Denial?9 hours ago
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Kamala?9 hours ago
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Lock him up10 hours ago
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Joe Biden is so trashy10 hours ago
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Democratic Debate Houston13 hours ago
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Featured Panelists: September 13, 201919 hours ago
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