of the flag was adopted on 19

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PostPosted: Thu Sep 20, 2018 6:57 am    Post subject: of the flag was adopted on 19 Reply with quote

Preheat saucepan over MED heat.
Chop steamed green onions.

In a saucepan Xavier Woods Black Jersey , saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.

Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.

Lemon Pepper Fish

100g whitefish

juice of half lemon

1-3 cloves minced garlic

12 t black pepper

14 t salt

14 t cumin powder

18 t turmeric Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides.

Cover & marinate at least 1 hour in refrigerator.

Preheat oven to 400.

Place the fish in a non-stick baking dish, & cover with the marinade.

Bake 10-20 minutes depending on thickness, until fish easily flakes.

Squeeze with lemon juice.


Crockpot Swiss Steak

100g steak

1 T shake n bake

1 T liquid aminos

3-4 cloves minced garlic

1 stalk celery sliced

1 onion sliced

1 tomato diced

12-1 c beef broth Preheat pan over MED-HI heat.

Sprinkle steak with liquid aminos.

Dip steak in shake n bake, coating both sides.

Add steak to pan and brown on both sides.

Transfer steak to crockpot.

Cover with garlic, celery, onions, and diced tomato.

Top with beef broth. Dont stir!

Cover and cook on low until reaches desired doneness.

When done, serve immediately, and cover with juices from crockpot.

NOTE: This dish includes 3 vegetables which are meant only for flavor. When finished cooking, you can discard veggies, or choose to eat just one of them (as we arent allowed to mix veggies on phase 2 per Dr S).

Asparagus Frittata

3 egg whites

1 whole egg

Asparagus (allowed amount)

1-2 cloves minced garlic

1 T dehydrated minced onion

1 T water

1 t parsley

Saltpepper (to taste)

Tabasco (optional) Preheat pan over MED heat.

Snap woody ends off asparagus and discard.

Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.

Preheat oven to 400.

In bowl, mix eggs & water. Add asparagus, minced onion, parsley, saltpepper.

Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).

Place in oven and cook 10-15 mins until done.

Top with tabasco (optional) and serve immediately.

Orange Ginger Chicken

100g chicken cut into chunks

Black pepper

orange cut in 14s

2-3 cloves minced garlic

1 T fresh ginger root (about 12″-1″ long piece, peeled & minced)

12 t basil

Juice of half lemon Preheat pan over MED heat.

Sprinkle chicken with pepper.

Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.

Add garlic and cook for 1 min.

Squeeze juice of orange quarters over chicken.

Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.

Cover and simmer for about 20-30 mins.

NOTE: This includes your meat and fruit portion for this meal.

Recommended Shopping List for Grocery Store


Shrimp, White Fish (Talapia, Halibut, Orange Ruffy, etc).

Turkey, chicken breast.

Lean Ground Beef, Steak or Roast






Beet Greens


Green Onions

Spinach or Swiss Chard

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The Spanish flag is a yellow and red triband with the yellow horizontal band in the middle of two red horizontal bands. The two red bands are equal-sized and the middle yellow band is twice the width of each of the red bands. A simplified version of Spain's coat of arms is depicted on the left half of the yellow band. The height of the Spanish flag is twice the size of the width.

Though the colour scheme remained largely intact from the 18th to the 20th century, there were quite a few changes made to the coat of arms. The present version of the flag was adopted on 19th December 1981.

The crowned shield of the coat of arms is quartered and flanked on two sides by crowned Pillars of Hercules. The four quadrants of the coat-of-arms represent the four provinces that were merged towards the end of the 15th century to form a unified Spain. The castle represents the kingdom of Castile, the lion represents Leon, the linked chains represent Navarre and the vertical alternating yellow and red striped represent the kingdom of Aragon. The pomegranate fruit that lies just below the coat of arms represents the Moorish kingdom of Granada and the crown-topped pillars represent Gibraltar and Ceuta. Draped around the two pillars are red scrolls featuring the phrase 'Plus Ultra', meaning 'There is More Beyond'. This alludes to Spain's discovery and colonization of America. The centre of the shield features fleur-de-lies, which lies in the middle of a blue oval with a red border. This represents the House of Borbon, the reigning Spanish royal family.

Interestingly, the red scrolls draped around the pillars initially read 'Non Plus Ultra', which meant 'No further from here'and alluded to the belief that Spain was the westernmost point on Earth. Things changed after the discovery of America and 'Non Plus Ultra' was replaced by the present 'Plus Ultra'; there is more beyond.

Spanish Flag Protocol

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PostPosted: Wed Jan 15, 2020 4:11 am    Post subject: Reply with quote

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