Author: Sharon

AB-domination @ Home (includes Ab-coaster)

I do these exercises in at least 4 cycles, moving thru only one set at each station, then repeat cycle, repeat, repeat…

Ab-coaster (40 reps: alt’g 5 front, 5 side, 5 front, 5 other side, etc)

Leg Magic (15 reps – slow!)

Leg Raises off edge of bed (10 reps -slow!)

Planks on bed (hold for 30 seconds)

Six-Second Ab (40 reps: alt’g 5 front, 5 side, 5 front, 5 other side, etc)

Reverse Sit-Ups (10 reps: lying on back, hands clasped behind head, rise to sitting position, the SLOWLY lie back down)

Mar 29, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* Read God’s Promises
* Christ the Healer

EXERCISE:
* Day 1 (day/evening) of 21 Day Simple Countertop Challenge
* Walk-about market
* Ab-coaster machine

WATER:
(2) × (32) = 64 oz (+)

EATS:
* Meati Brand (mushroom-i) cutlet sandwich on 9 grain sourdough toast
* cup of leftover Grandmother soup w/ few fresh strawberries
*  black beans, broccoli & fresh jicima added to leftover Mediterranean chopped salad  w/ hearts of palm, croutons made of 9 grain sourdough toast crust & Chef Kenny(+) copycat dressing
* fresh jackfruit & few salt-free pistachios

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed
  

Chef Kenny (Las Vegas) Copy Cat Salad Dressing

Here’s a low-oil dressing inspired by the flavor profile — thin, tangy, slightly sweet, similar to the style often served at Vegan Chef Kenny’s Las Vegas restaurant, but fully original and low-oil:

Left to right in order of increasing quantity:
  • Rice vinegar
  • Mirin (sweet, very low alcohol cooking wine)
  • Date syrup
  • Jalapeño juice
  • Black seed oil
  • Cashews
  • Combine in blender, then chill.

What follows is a recipe created by AI. Give it a try, but I believe the ingredients above combine to provide a most intriguing flavor, closer to Kenny’s!

Ingredients (≈ ½–⅔ cup)

⅓ cup rice vinegar

¼ cup soy sauce or tamari OR vegan worcheshire sauce, like Tonelli brand

1–2 Tbsp water (only to adjust strength)

½–1 tsp maple syrup (optional — barely perceptible)

½ tsp ginger juice (or ⅛ tsp ginger powder)

¼ tsp garlic powder (NOT fresh garlic)

¼ tsp toasted sesame powder (optional, very subtle — or omit entirely)

Juice of lime

Instructions (important for smoothness)

Add everything to a jar or blender cup.

Shake hard for 20–30 seconds or briefly blend.

Taste and fine-tune:

More rice vinegar if it needs bite

A splash more soy if it needs salt

1–2 tsp water if too aggressive

Chill 10–15 minutes before serving.

Algorithmic Avocado Quinoa Pilaf

Ingredients

1 cup quinoa, rinsed

2 cups vegetable broth or water

1 ripe avocado, diced

4 scallions, finely chopped

Juice and zest of 1 lime

Juice and zest of 1 orange

1 teaspoon olive oil

Salt and pepper to taste

Fresh cilantro or parsley, for garnish (optional)


Directions

In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid has been absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes.

Fluff the cooked quinoa with a fork and transfer it to a large mixing bowl. Allow it to cool for a few minutes.

While the quinoa cools, prepare the dressing. In a small bowl, whisk together the lime juice, lime zest, orange juice, orange zest, and olive oil. Season with salt and pepper to taste.

Once the quinoa has cooled slightly, add the diced avocado and chopped scallions to the bowl. Pour the dressing over the mixture and gently toss to combine, being careful not to mash the avocado.

Taste and adjust seasoning if necessary. Garnish with fresh cilantro or parsley before serving.

https://www.ironchefai.com/healthy/algorithmic-avocado-quinoa-pilaf?lctg=650237d7e8179a307ef619dd