Category Archives: Quick

Holiday, Quick, Roasted Vegetables, Side, Winter

Roasted Root Vegetables

November 28, 2019 Sam

Print Recipe

Roasted Root Vegetables

Prep Time20

Cook Time30

Total Time50

Course: Main Course

Cuisine: California, Thanksgiving

Keyword: Roasted Vegetables, Simple

Servings: servings

Calories: 117kcal

Ingredients

2 large parsnips
1 large purple-top turnip
1 large fennel bulb
2 small red onions
1 tbsp sage minced
1 tsp rosemary minced
1 tsp thyme minced
1 tsp salt
fresh ground pepper
2 tbsp olive oil

Instructions

Remove the skin from the red onion. Peel the parsnips. Chop everything into large chunks, about ½" each. Consistent sizes helps things roast evenly.
2 large parsnips, 1 large purple-top turnip, 2 small red onions, 1 large fennel bulb
Preheat oven to 450ºF.
Add the minced herbs. Add about 1 tsp salt and plenty of fresh pepper. Add the 2 tbsp olive oil.
1 tbsp sage, 1 tsp rosemary, 1 tsp thyme, 1 tsp salt, fresh ground pepper, 2 tbsp olive oil
Toss the vegetables, herbs, olive oil and salt and pepper. Spread vegetables in an even layer on a large sheet pan and place in the oven. Check every 15 minutes and stir at least once. Remove from the oven when done, about 30 to 45 minutes.

Notes

Makes about 6 small servings

Nutrition

Quick, Weeknight Dinner

Grilled Caprese Flatbread

November 23, 2019 Sam

This is a great meal for Naan Week (especially in summer) because it is typically going to be different than other naan-centered planned for that same week.

Print Recipe

Grilled Caprese Flatbread and Salad

Naan serves as an excellent flatbread to support a fresh summer dinner

Prep Time30

Cook Time15

Total Time45

Servings: servings

Calories: 707kcal

Ingredients

2 pieces naan
1 tbsp olive oil for brushing
4 oz fresh mozzarella sliced
8 oz tomatoes cored and thinly sliced
1 tsp salt
2 oz basil pesto

Salad and Dressing

2 tbsp olive oil
1 large lemon zested and juiced
3 oz arugula

Instructions

Prepare the ingredients and lay it all out. Preheat a broiler on high.
In a large bowl, whisk together 1 tbsp lemon juice and 2 tbsp oil. Season to taste with salt and pepper. Set aside.
1 large lemon, 2 tbsp olive oil
Brush both sides of the naan with oil. Place on a sheet pan under the broiler for about 3 minutes until the top is developing good color. Remove from the oven.
2 pieces naan, 1 tbsp olive oil
Flip the naan so the bottom is the crispy side. Divide the sliced mozzarella among the naan, then top with tomato slices to cover (some can be for the salad). Season with with some of the salt and fresh pepper. Sprinkle with half of the Parmesan.
4 oz fresh mozzarella, 8 oz tomatoes, 1 tsp salt
Return flatbreads to the oven and broil until the cheese looks softer or melted, about 3 minutes. Reduce heat if everything is browning too quickly. Transfer to a cutting board to cool briefly.
Finish the salad. To the large bowl with the oil and lemon juice, mix in remaining tomatoes, arugula, walnuts and parmesan.
3 oz arugula
Sprinkle some of the lemon zest and the 2 oz pesto over the top of the flatbreads, then cut into wedges.
2 oz basil pesto

Notes

Serves 2

Nutrition

Nutrition Facts

Grilled Caprese Flatbread and Salad

Amount Per Serving

Calories 707 Calories from Fat 441

% Daily Value*

Fat 49g75%

Saturated Fat 13g81%

Trans Fat 1g

Polyunsaturated Fat 3g

Monounsaturated Fat 19g

Cholesterol 50mg17%

Sodium 2238mg97%

Potassium 629mg18%

Carbohydrates 48g16%

Fiber 5g21%

Sugar 9g10%

Protein 23g46%

Vitamin A 2959IU59%

Vitamin C 52mg63%

Calcium 483mg48%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Quick, Rice, Rotation, Spring, Tofu, Weeknight Dinner

Spicy Tofu Fried Rice with Spring Vegetables

May 16, 2019 Sam

This is a relatively quick and delicious dinner with lots of flexibility depending on available produce.

Print Recipe

Spicy Tofu Fried Rice with Spring Vegetables

Prep Time30

Cook Time15

Total Time45

Course: Dinner

Cuisine: California, Chinese

Keyword: Rice, Tofu

Servings: servings

Calories: 704kcal

Ingredients

¾ cup jasmine rice
½ tsp salt
10 oz firm tofu preferably Hodo Soy
½ cup snap peas
4 small scallions
¾ lb asparagus or broccoli or broccolini
3 cloves garlic
1 inch fresh ginger
1 tbsp tamari
1 tbsp toasted sesame oil
1 tbsp sriracha
½ tbsp sugar
2 large eggs
2 tbsp neutral oil

Instructions

Rinse rice in a fine-mesh sieve until the water runs clear. Add to a small saucepan along with 1¼ cups water and ½ teaspoon salt and bring to a boil. Cover and cook over low until rice is tender and water is absorbed, about 17 minutes. Fluff rice with a fork and spread out on a rimmed baking sheet to cool.
¾ cup jasmine rice, ½ tsp salt
If you have a small package of tofu (like Hodo Soy), you just need to pat dry before you cut. If you have a regular size package of tofu stored in water, drain the tofu, cut in half crosswise (saving the second half), and try to get the water out by patting dry and pressing a bit on top of a clean kitchen towel. Cut the tofu into ½-inch cubes.
Prepare ingredients. Bowl 1: Most of the thinly sliced scallions (save some for garnish) and the cleaned and prepped snap peas (or substitute). Bowl 2: Peel and finely chop the 3 cloves garlic and the 1” piece fresh ginger (making at least 1 tbsp each). Trim bottoms from asparagus, then cut spears into ½-inch pieces, saving the tops for larger spears so they don’t break apart too much.
In a small glass or bowl, combine 1 tbsp tamari, 1 tbsp toasted sesame oil, 1 tbsp sriracha, 3 tablespoons water, and ½ tbsp sugar.
10 oz firm tofu
Beat 2 eggs in a small bowl. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high until shimmering. Add eggs and season with salt and pepper. Cook, stirring occasionally, until softly scrambled, about 1 minute. Transfer to a plate. Wipe out skillet.
½ cup snap peas
Heat 1 tablespoon oil in same skillet until shimmering. Add tofu cubes and ½ teaspoon salt; cook over medium-high, stirring once or twice, until lightly browned, 5-6 minutes. Add asparagus, ginger and garlic to skillet and cook, stirring until asparagus is crisp-tender, about 2 minutes.
Add rice, peas, and most of the scallions (save rest for garnish) and cook, stirring to combine. Stir sauce, add to skillet, and cook, stirring occasionally, until rice is coated, about 4 minutes. Stir in scrambled eggs and cook until heated through, about 1 minute. Spoon tofu fried rice onto plates and garnish with remaining scallions.

Notes

Serves 3

Nutrition

Nutrition Facts

Spicy Tofu Fried Rice with Spring Vegetables

Amount Per Serving

Calories 704 Calories from Fat 297

% Daily Value*

Fat 33g51%

Saturated Fat 5g31%

Trans Fat 1g

Polyunsaturated Fat 12g

Monounsaturated Fat 15g

Cholesterol 186mg62%

Sodium 1343mg58%

Potassium 630mg18%

Carbohydrates 74g25%

Fiber 7g29%

Sugar 8g9%

Protein 30g60%

Vitamin A 1933IU39%

Vitamin C 33mg40%

Calcium 295mg30%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Quick, Rotation, Weeknight Dinner

Lentil, Arugula & Brassica Salad with Lemon & Mustard Dressing

February 24, 2019 Sam

Print Recipe

Lentil, Arugula & Brassica Salad with Lemon & Mustard Dressing

Variation on a delicious theme

Prep Time15

Cook Time30

Total Time45

Course: Dinner

Cuisine: California

Keyword: Dry Beans, Quick

Servings: servings

Calories: 673kcal

Ingredients

1 lb broccoli
1 lb Brussels sprouts
½ cup french lentils about 110g, rinsed
4 cups arugula
2 oz Parmesan cheese finely grated
1 small lemon for 1 tbsp lemon juice
1 tsp honey
1 tsp Dijon mustard
1 clove garlic minced or crushed
1 pinch red pepper flakes
3 tbsp olive oil divided
1 tsp salt

Instructions

Preheat oven to 425ºF and place a rimmed baking sheet in the oven to preheat. Cut the broccoli into bite-sized pieces. Trim the ends of the sprouts, and cut into small pieces; small ones in half, large ones into thirds or quarters.
Toss the broccoli and Brussels sprouts in about 1 tbsp olive oil, and some salt and pepper to taste, until they are lightly coated. Arrange in a single layer on the baking sheet, spreading them out as much as possible. Bake for 15 to 20 minutes, tossing halfway through, until the vegetables are caramelized and tender.
While that bakes, bring 1.25 cups water to a boil in a small saucepan. Add the lentils. Reduce to low, cover and simmer for 20 to 25 minutes, until the lentils are tender and retain their shape. Drain off the remaining water, if any.
Meanwhile, prepare the lemon dressing. To a medium bowl (if you want to mix the salad in it later), whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp honey, 1 tsp Dijon mustard, 1 clove of garlic, and a pinch of red pepper flakes. Add about ¼ tsp salt and freshly ground black pepper.
When the veggies and lentils are done, add the arugula to the dressing, and then add the veggies and lentils, tossing gently. Add the Parmesan and toss gently. Add salt and pepper as needed.

Nutrition

Nutrition Facts

Lentil, Arugula & Brassica Salad with Lemon & Mustard Dressing

Amount Per Serving

Calories 673 Calories from Fat 279

% Daily Value*

Fat 31g48%

Saturated Fat 8g50%

Cholesterol 19mg6%

Sodium 1761mg77%

Potassium 1460mg42%

Carbohydrates 71g24%

Fiber 30g125%

Sugar 13g14%

Protein 37g74%

Vitamin A 3541IU71%

Vitamin C 334mg405%

Calcium 605mg61%

Iron 9mg50%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Dessert, Favorites, Holiday, Quick, Side

Whipped Cream

August 19, 2018 Sam

Print Recipe

Whipped Cream

Prep Time15

Total Time15

Course: Dessert

Cuisine: American, French

Keyword: Powdered Sugar

Servings: servings

Calories: 348kcal

Ingredients

1½ 355ml cups heavy cream
½ cup 60g powdered sugar
1 tsp 5ml vanilla extract

Instructions

Place your metal kitchen-aid bowl in the freezer for at least 10 minutes to chill. Add the heavy cream to the freezer too, but only for 10 minutes at the very most, so it doesn’t freeze.
When ready to make the whipped cream, get the bowl out of the freezer and add the ingredients. Whip using the whisk attachment, starting at low speed and increasing to high speed. Beat until stiff peaks form. Don’t over-beat.
Keep unused whipped cream refrigerated in an airtight container.

Notes

4 servings

Nutrition

Nutrition Facts

Whipped Cream

Amount Per Serving

Calories 348 Calories from Fat 270

% Daily Value*

Fat 30g46%

Saturated Fat 19g119%

Polyunsaturated Fat 1g

Monounsaturated Fat 8g

Cholesterol 95mg32%

Sodium 23mg1%

Potassium 82mg2%

Carbohydrates 18g6%

Sugar 17g19%

Protein 2g4%

Vitamin A 1238IU25%

Vitamin C 1mg1%

Calcium 56mg6%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.

Quick, Rotation, Spring, Summer, Weekend Dinner, Weeknight Dinner

Shakshuka 2: Simpler, Fresher

August 18, 2018 Sam

This is a simpler, fresher and now dairy-free shakshuka. Bread is a must for serving!

Print Recipe

Shakshuka 2: Simpler, Fresher

Prep Time15

Cook Time30

Total Time45

Course: Brunch, Dinner

Cuisine: California, Middle Eastern

Keyword: Quick

Servings: servings

Calories: 409kcal

Ingredients

3 tbsp olive oil
1 small yellow onion chopped
2 cloves garlic minced
1 lb tomatoes diced
1 jalapeno pepper small diced
1 red bell pepper chopped
4 large eggs
½ bunch cilantro (optional) thick stems removed, rest chopped
salt and pepper to taste

Instructions

Preheat the oven to 350ºF.
Heat 3 tbsp olive oil in an ovenproof skillet over medium heat. Add the onions and bell peppers and sauté until soft and translucent, about 5 minutes.
3 tbsp olive oil, 1 small yellow onion, 1 red bell pepper
Add garlic and sauté until fragrant, another minute or two. Add the tomatoes and jalapenos and sauté for about 5 minutes until they begin to soften and release their juice.
2 cloves garlic, 1 lb tomatoes, 1 jalapeno pepper
Using the back of a spoon, make four pockets in the mixture. Crack an egg into each pocket and season to taste with salt and pepper.
4 large eggs, salt and pepper
Carefully place the skillet in the preheated oven and bake for 10 minutes, or until the eggs are set.
Garnish with cilantro and serve right from the skillet.
½ bunch cilantro (optional)

Notes

2 servings

Nutrition

Nutrition Facts

Shakshuka 2: Simpler, Fresher

Amount Per Serving

Calories 409 Calories from Fat 279

% Daily Value*

Fat 31g48%

Saturated Fat 6g38%

Trans Fat 1g

Cholesterol 372mg124%

Sodium 2485mg108%

Potassium 893mg26%

Carbohydrates 18g6%

Fiber 5g21%

Sugar 11g12%

Protein 16g32%

Vitamin A 4504IU90%

Vitamin C 119mg144%

Calcium 100mg10%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

Breakfast, Lunch, Quick, Summer, Weeknight Dinner

Goat Cheese Toast with Peppers, Tomatoes and Avocado

August 18, 2018 Sam

This is a great brunch and may even work well as a lunch or light dinner option, especially if you add an egg or increase the cheese.

Print Recipe

Goat Cheese Toast with Peppers, Tomatoes and Avocado

Prep Time15

Cook Time5

Total Time20

Course: Breakfast, Dinner, Lunch

Cuisine: California

Keyword: Quick

Servings: servings

Calories: 490kcal

Ingredients

4 slices bread whole wheat
3 Fresno peppers or 2-3 other mildly spicy peppers, like Anaheim or Poblano
1 serrano pepper optional
3 tomatoes heirloom or on-the-vine
1 avocado
5-6 sprigs basil
4 oz goat cheese or whole-milk ricotta

Instructions

Slice the mild peppers and clean out the seeds. Chop the serrano pepper. Cut the tomatoes into medium-sized cubes or ½ slices, and very lightly salt (on the cutting board is fine). Cube the avocado. Slice or cut the basil.
Melt 1-2 tbsp butter in a skillet on medium-hot and add the serranos and sliced mild peppers. Season with salt and some pepper. Cook until the peppers are softened and a nice brown color in parts.
Toast the bread.
If using ricotta, whip it with some salt and pepper before spreading on the toast. For goat cheese, or other soft cheeses with plenty of flavor, just spread on a piece of toasted bread. Top with the basil leaves in an even layer across the whole thing. Top with the peppers. Serve the tomatoes and avocados on the side, incorporating as you eat if you’d like.

Notes

Serves 2
For added protein, fry 1 egg per serving

Nutrition

Nutrition Facts

Goat Cheese Toast with Peppers, Tomatoes and Avocado

Amount Per Serving

Calories 490 Calories from Fat 261

% Daily Value*

Fat 29g45%

Saturated Fat 11g69%

Cholesterol 26mg9%

Sodium 450mg20%

Potassium 1154mg33%

Carbohydrates 41g14%

Fiber 14g58%

Sugar 10g11%

Protein 22g44%

Vitamin A 2790IU56%

Vitamin C 62mg75%

Calcium 182mg18%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Great Leftovers, Quick, Side

Mexican / Spanish Rice

November 25, 2017 Sam

This is a great side dish for a ton of meals. It is especially good if you’re making some simple tacos with beans and cheese, and this is the side. It’s a delight on its own, if far from enough to be a meal.

Print Recipe

Mexican / Spanish Rice

Prep Time15

Cook Time30

Total Time45

Course: Side Dish

Cuisine: American, Mexican, Spanish

Keyword: Rice

Servings: servings

Calories: 204kcal

Ingredients

3 tbsp canola oil
1 cup medium- or long-grain white rice (Basmati works) rinsed and drained
½ medium onion small diced
3 cloves garlic minced or crushed
1 jalapeño diced
1 tbsp tomato paste
4 medium tomatoes diced
1 cup vegetable or no-chicken broth
½ tsp ground cumin
1 lime zested and juiced
½ bunch cilantro

Instructions

Heat the oil in a large Dutch oven over medium heat until it’s just shimmering. Add the rinsed, drained rice and sauté, stirring frequently until beginning to toast, about 5 minutes.
3 tbsp canola oil, 1 cup medium- or long-grain white rice (Basmati works)
Add onion and cook until the rice is getting toastier and the onions are softening. Add the garlic and jalapeño and stir. Add the tomato paste and stir.
½ medium onion, 3 cloves garlic, 1 jalapeño, 1 tbsp tomato paste
Add the tomatoes and the broth. Add the cumin and lime zest as well. Stir well. You want about 1½ cups liquid in total, so you may want to reduce the broth or add a bit more. Bring to a boil.
4 medium tomatoes, 1 cup vegetable or no-chicken broth, 1 lime, ½ tsp ground cumin
Once boiling, turn heat to low and cook, covered, until liquid has evaporated and rice is done, about 15-20 minutes. If the rice seems cooked but there is still liquid, you can remove the lid and mix it frequently to release some of the steam. Once cooked and dry enough, remove from heat and gently fluff the rice. Re-cover the pot and allow to rest undisturbed for an additional 10 minutes.
Once it’s done, add about 1 tbsp lime juice the chopped cilantro. Fluff and taste and adjust seasoning (salt and pepper, maybe a bit more cumin) if desired. Serve with additional lime wedges.
½ bunch cilantro

Notes

Serves 6 (as a side)

Nutrition

Nutrition Facts

Mexican / Spanish Rice

Amount Per Serving

Calories 204 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Trans Fat 1g

Sodium 185mg8%

Potassium 300mg9%

Carbohydrates 32g11%

Fiber 2g8%

Sugar 4g4%

Protein 3g6%

Vitamin A 885IU18%

Vitamin C 19mg23%

Calcium 29mg3%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Quick, Summer, Weeknight Dinner

Brown Butter Gnocchi with Summer Squash

June 4, 2017 Sam

Though it says butter, I made this with non-dairy ingredients in 2021 and it was still a great, simple recipe. I served it with a spinach-strawberry salad and the two went well together.

Print Recipe

Brown Butter Gnocchi with Summer Squash

Relatively quick summer meal

Prep Time15

Cook Time15

Total Time30

Course: Dinner

Cuisine: Italian

Keyword: Inspired by Blue Apron

Servings: servings

Calories: 580kcal

Ingredients

2 large eggs
10 oz gnocchi
1 large lemon
1 large yellow summer squash
1 bunch parsley small
2 tbsp vegan butter
2 tbsp vegan sour cream
¼ cup almonds
1 tsp salt
black pepper to taste

Instructions

Heat 1" water in a large saucepot on high with a steamer basket inside. Once boiling, add the eggs and cook for 9 minutes. Remove and allow to cool. (Do not put on ice.) Pour out water, rinse the pot and refill with salted water. Heat to boiling on high. When eggs are cool enough to handle, carefully peel the cooked eggs.
While the eggs cook, prep the remaining ingredients. Medium dice the squash, roughly chop the almonds, quarter the lemon, and roughly chop the parsley leaves and stems.
In a medium nonstick pan, heat the butter on medium-high until melted. Cook, stirring occasionally, 15 to 30 seconds, or until the butter foams. Once the foam subsides, continue cooking, stirring occasionally and swirling the pan, 2 to 3 minutes, or until deep golden brown and nuttily fragrant. Be careful not to overcook, as the butter can burn easily.
Add the squash to the pan of browned butter; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until lightly browned and slightly softened. Add the almonds; season with salt and pepper. Cook, stirring occasionally, 30 seconds to 1 minute, or until the almonds are fragrant. Add the juice of 2 lemon wedges and stir to combine.
While the almonds cook, add the gnocchi to the pot of boiling water. Cook until the gnocchi float to the top of the pot (3-5 minutes). Drain thoroughly.
Add the cooked gnocchi and vegan sour cream to the pan of squash and almonds. Cook on medium-high, stirring vigorously to coat the gnocchi, 30 seconds to 1 minute, or until thoroughly combined; season with salt and pepper to taste. Divide the finished gnocchi between 2 dishes. Top with the peeled eggs cut in half. Garnish with the parsley.

Notes

Serves two.

Nutrition

Nutrition Facts

Brown Butter Gnocchi with Summer Squash

Amount Per Serving

Calories 580 Calories from Fat 243

% Daily Value*

Fat 27g42%

Saturated Fat 6g38%

Trans Fat 1g

Cholesterol 186mg62%

Sodium 1900mg83%

Potassium 855mg24%

Carbohydrates 71g24%

Fiber 10g42%

Sugar 7g8%

Protein 20g40%

Vitamin A 3541IU71%

Vitamin C 94mg114%

Calcium 182mg18%

Iron 9mg50%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Quick, Weeknight Dinner

Quinoa Sopes (Corn Cakes)

July 10, 2016 Sam

Print Recipe

Quinoa Sopes (Corn Cakes)

Prep Time15

Cook Time30

Total Time45

Course: Dinner

Cuisine: California

Keyword: Quinoa

Servings: servings

Calories: 353kcal

Ingredients

½ cup quinoa
1 lime zested and juiced
2 cups masa harina
2 tbsp olive oil divided
2 tsp salt
2 cups water

Instructions

First, rinse the ½ cup of quinoa. Pour the rinsed quinoa into a medium sauce pot and turn on high. Add a bit of olive oil, salt and pepper. Toast until the water evaporates, you hear crackling sounds, and you start to get a nutty smell. Add 1 cup of water, bring to a heavy boil, and then cover the pot and turn down to low for 15 minutes. Check if done by fluffing with a fork. If it remains uncooked, cover and keep cooking on low. If there is still some water but looks mostly cooked, uncover and keep on low, fluffing every few minutes so the water evaporates. When done, remove from heat and keep covered.
When you’re ready to make the sopes, preheat the oven to 450º.
In the stand mixer, or in the largest bowl you have, mix the cooked quinoa, 2 tsp of olive oil, and the lime zest and lime juice. While the machine is on (or while you continue to mix the ingredients), add 2 tsp of salt, then add the 2 cups of masa harina, and then add the 2 cups of water (slowly, in case you don’t need the full two cups). The batter should hold together well, be a little bit sticky, and well-combined. Make sure it’s flavored right – add a bit more salt if it needs it.
Pre-heat a large, flat skillet with 1 tbsp olive oil and heat on medium heat.
Divide the batter into eight pieces. Form patties of ¼” to ½” thick.
Add the patties (four at a time) to the griddle/skillet. Cook for a few minutes on each side until they brown. Place the patties on a sheet pan, covered in tinfoil or a baking mat.
Bake for 12-15 minutes, until they are firm in the center.

Notes

Makes four servings
Serve with beans and a vegetable

Nutrition

Nutrition Facts

Quinoa Sopes (Corn Cakes)

Amount Per Serving

Calories 353 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 1g6%

Sodium 1173mg51%

Potassium 287mg8%

Carbohydrates 59g20%

Fiber 6g25%

Sugar 1g1%

Protein 8g16%

Vitamin A 133IU3%

Vitamin C 5mg6%

Calcium 97mg10%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.