We’ve all been there before. It’s the end of a busy day, we’re committed to eating healthier as singles now than when we were in college, we get home – and facing us are plenty of fresh vegetables but no defrosted key ingredient, which to most people means protein (hopefully fish and poultry if you’re properly controlling what you keep around the house). For many singles, this is the ideal time for an effortless call for delivery. But for those seeking to lose or control weight and who are committed to that goal, there are simple solutions, quicker than delivery, right under your nose.

It starts with eggs. Yes, eggs. Not being a nutritionist or an M.D., the debate over eggs can be a confusing one. Conduct a little research online and one finds that for every expert decrying the perils of eggs, there is another expert claiming they are fine sources of protein in moderation. “Moderation” is the key to most nutrition plans, and in my own weight loss voyage, I utilize them largely as a go-to ingredient when I’ve failed to make better plans. Even the most ovo-phobic nutritionist would probably admit that two eggs are better than a large, stuffed-crust delivery pizza.

Still, something as simple as scrambled eggs generally lacks the variety of flavor and nutrients we want to end our day with. Not to mention, on their own, a little lackluster. But as the protein in a more innovative dish, the egg can be a little protein powerhouse in a dinner that also contains plenty of other, healthful things.

Following is an easy dish that’s been a helpful part of my own regimen and which features several ingredients I have found to be filling, healthy and leave me feeling as if I have done right by myself.

We’ll call it Egg Foo Not-So-Young:

Ingredients

1 whole egg plus one additional egg white, whipped together (substitute with all egg whites if you prefer)

1 serving buckwheat soba noodles* prepared as instructed on package

¼ cup chopped onions

1 chopped garlic close

½ cup chopped bell pepper

¼ cup chopped carrot

¼ cup chopped bok choy or any other cabbage – consider a pre-chopped slaw mix as a quick substitution

1 tablespoon soy sauce

½ teaspoon fish sauce (available at Asian, gourmet and specialty markets and a terrific secret ingredient in countless dishes)

1 teaspoon sriracha (an Asian hot sauce with a notable depth of flavor not found in most hot sauces)

¼ teaspoon 5-spice powder

¼ cup crushed unsalted peanuts or almonds

Salt and pepper to taste (don’t forget to compensate for soy sauce and fish sauce both bringing salt to the flavor palate)

Preparation

1. While easy soba noodles are in prep, lightly coat bottom of wok or fry pan with a mix of Canola and peanut oil and turn heat to medium-high

2. Just before pan smokes, add all vegetables, increase hurt and stir fry while soba noodles drain. Stir fry for approx. two minutes, stirring constantly. You aren’t looking for very soft here.

3. Add soy sauce, hot sauce, 5-spice powder  and fish sauce and continue stirring to incorporate for 30 seconds.

4. Add cooked, drained soba noodles, stir to incorporate for 30 seconds, then reduce heat to medium.

5. Add whipped eggs, let set for 10 seconds, and then stir well into mixture until fully cooked. Test and add salt and pepper as needed.

6. Remove from heat, top with crushed nuts and garnish with chopped scallions if you like.

Yields: 1- 1 ½ servings

Cook time: Less than 10 minutes

* Buckwheat soba noodles are among many new varieties of pasta/noodles that nutritionists claim are vastly superior to standard white pastas and have a delicious, slightly nutty flavor.

-Michael W. Sasser is Oklahoma Magazine’s senior editor and an award-winning journalist. Neither a medical nor nutrition expert, he shares his personal weight loss journey exclusively with Oklahoma Magazine readers. Reach him at [email protected].

Even as a relatively new Tulsa resident, there are a number of local cultural institutions with which I am familiar – and of which I am quite fond. Tulsa’s own Philbrook Museum of Art is chief among these, a regional icon, immaculately preserved and curated, and distinctly beautiful, inside and out.

Until recently, however, I was familiar with Philbrook Downtown, in the Brady District, only conceptually and hadn’t taken the opportunity to visit. But an exhibit now winding down there had captured my attention for some time and this week, I took the time to check out the exhibit and the gorgeous Philbrook Downtown. Oh, the exhibit did not let down – on the contrary, it was quite impressive. Still, it was this new Brady landmark that surprised and impressed me the most, instantly elevating it to a site I know I will be spending many long hours at in the years to come.

Now I am even less familiar with architecture than I am with formal interpretation of the arts, and I never have a problem acknowledging my own amateur enthusiast status. But I have seen the world’s great museum and over time, have picked up on the importance of use of space, lighting and flow. The great museums know how to employ these things. Lesser museums do not. Philbrook certainly does on its main campus, and I discovered this week, the same braintrust has applied similar smarts to Philbrook Downtown. Immaculate and gorgeous? You bet. But it is more than that. Downstairs here are segmented rooms, permitting visitors to focus specifically on themed exhibits. Upstairs, though, is more open space, creating a physical, ideological and thematic flow from section to section that takes art and objects the uninitiated might consider related, and deliciously differentiates one category from another. While other museums statewide might carry huge collections of Native American work, Philbrook Downtown clearly explains and differentiates the differences as outside influences impacted on Native American works – and celebrates the artists who broke tradition. What qualifies as Native American art? Must cultural norms be observed for a Native artist to produce art considered “Native American,” or is her ethnic identity and worldview enough? Philbrook Downtown is the first museum I have seen address that issue in depth, and the staff of this incredible institution has little trouble discussing this in equal depth. For art and history aficionados, for those of us in search of a connection to our own Native heritages, it is an incredible and thought-provoking opportunity here.

Yet it wasn’t Philbrook Downtown itself that brought me here. It was the exhibit, Sirens of the Southwest that had been luring me here for months. This impressive exhibit surveys the work of women artists who, in the aftermath of World War I, flocked to the Southwest in search of an authentic American experience. They found it in New Mexico and while Georgia O’Keeffe might be the most famous among these, there were numerous other highly talented women artists who also found artistic inspiration in the color and culture of the American Southwest. While those artists who remained on the East Coast continued to have their perspectives dominated by European culture, these brave women carved out something distinctly American.

While I am a big fan of O’Keeffe, what really appealed to me was the history here. This was the early 20^th century. Women still didn’t often travel on their own. Yet O’Keeffe and her contemporaries, seeking authenticity, left the Coast, often on their own, to seek something inspirational and ultimately intrinsically American in the eye-popping beauty of New Mexico and the Southwest. The drive for an authentic artistic experience, away from the influence of staid European style, and perhaps even away from the male-dominated arts world of the Coast, was so powerful it inspired these amazing women to head west.

The history and sociology alone made this a must-see exhibit for me. And then there was the actual art. Overall, I found that the female artists represented in this exhibit had a far better grasp of the color patterns, the patina of this beautiful part of the nation. Male artists tackling similar themes, appeared more focused on representational work, which, while solid works of art, lacked the subtle influence of colors and character represented in the works of the women artists. While O’Keeffe’s minimalism and use of negative space made each of her works worth long study, plenty of other works by her contemporaries here were impressive on their own. Works by Rebecca Salsbury James, Gene Kloss and Gina Knee fleshed out the range of possibility for artists in this situation. Barbara Latham’s delicious characterization in “The Blizzard” and Dorothy Eugenie Brett’s “Golden Autumn” and “Blessing of the Mares” are eye-popping in their depth and capturing of color.

Sirens of the Southwest is an exhibit not to be missed, whether because of the spectacular art, the fascinating back story – or just for the opportunity to visit this relatively new but entirely brilliant addition to Philbrook and to the local arts scene. The exhibit runs through November 10, and if you’re going to make one exhibit wrapping up before the new year, this is the one.

Just don’t forget to see the rest of this incredible museum space while you’re there.

Philbrook and Philbrook Downtown have a number of spectacular exhibits and special events on the horizon, so keep checking back here for advance notice, reviews and leads on how best to enjoy this incredible institution. You’ll be glad you did. And you’ll see me there.

For more information, visit www.philbrook.org.

-Michael W. Sasser is Oklahoma Magazine’s senior editor and an award-winning journalist. For comments or suggestions, reach him at [email protected].

Thursday, Oct. 17-Sunday, Oct. 20

Guten Tag, Tulsa! Tulsa Oktoberfest is back with more music, food, games and dances from Deutschland – you know the one we mean. The beer taps will be flowing again all around River West Festival Park, 2100 S. Jackson Ave., between Thursday, Oct. 17-Sunday, Oct. 20. You’ll want to go online to www.tulsaoktoberfest.org to see all the food on this year’s menu and the events lined up, including the wiener dog races and games. Admission is $6 at the gate. Kids 12 and under are free, and there will be plenty for them to do. Paid parking near the festival grounds is $5-$10, but free shuttle service will also be available. Check it all out online.

Let’s dance again to the astounding, the fleeting, the madness of Transexual Transylvania’s most happening haunted castle. Lyric Theatre of Oklahoma brings back its hit production The Rocky Horror Show, opening Wednesday, Oct. 16, at Lyric at the Plaza, 1727 N.W. 16th St., in Oklahoma City. The cult classic by Richard O’Brien was originally staged in 1973 in London and was followed by the 1975 film Rocky Horror Picture Show with Tim Curry. Unlike anything that had been seen before, Rocky gained a huge following with its rock-fantasy tribute to B-horror flicks and characters such as the corseted mad scientist, Dr. Frank ‘n’ Furter and his alien house staff. For all that, however, Rocky would be an altogether different experiment without its music. Can you imagine Riff Raff answering the door without the fanfare of “Time Warp?” Throw yourself in again. Shows run through Nov. 2, and tickets are $40, available at www.lyrictheatreokc.com. Go online for a show schedule and more.

Friday, Oct. 18-Saturday, Oct. 19

Looking for a good book to read? Why not write one, instead. The annual Nimrod Conference for Readers and Writers begins Friday, Oct, 18, with the 35th annual awards ceremony and dinner at 6:30 p.m. in the Allen Chapman Activity Center on the University of Tulsa campus, 800 S. Tucker Drive. The night celebrates the year’s literary award winners and guests of the conference, including authors Cristina Garcia (“King of Cuba”). With a theme of “Hunger and Thirst: Fulfilling Desire,” the conference continues Saturday, Oct. 19, beginning at 9:30 a.m. Participants can register before participating in panel discussions, master classes and one-on-one editing sessions. Join such authors as Jacob M. Appel, Aimee Nezhukumatathil and Jon Katz at this special event. Registration for Saturday only is $50. Friday-Saturday passes are $100. Read more at www.utulsa.edu/nimrod.

Saturday, Oct. 19-Sunday, Oct. 20

Gamers, cosplayers and collectors knew this one was coming weeks ago, but for those who have only observed the most devoted of fandom from afar, the Green Country Comics and Gaming is almost here. The two-day showcase of comic and gaming art, tournaments and vendors will be Saturday, Oct. 19-Sunday, Oct. 20. Opening ceremonies will be at 10 a.m. on Saturday before participants split off to various game rooms and contests scheduled throughout the weekend at the Marriott Tulsa Southern Hills, 1902 E. 71st St. Registration is $20 for one day or $40 for both. Children 10 and under are free with the purchase of an adult pass. For more, visit www.comicsandgaming.com.

Friday, Oct. 18, and Sunday, Oct. 20

Tulsa Opera opens its 2013-14 season with one of the biggest comedies of opera. Mozart’s “The Marriage of Figaro” plays at 7:30 p.m. Friday, Oct. 18, and at 2:30 p.m. Sunday, Oct. 20, at the Tulsa Performing Arts Center, 101 E. Third St. Continuing the story of “Barber of Seville,” the barber Figaro is now the head of staff in the house of Count Almaviva, but after the count wed the beautiful Rosina (thanks to Figaro’s manipulations), the count has a new love interest. Now the clever Figaro must find a way to thwart his master’s attempt to disrupt Figaro’s impending nuptials to lovely Susanna, and he has a few allies to make it happen. Tickets are $25-$98 and available at www.myticketoffice.com. For more about Tulsa Opera, visit www.tulsaopera.com.

The weekend

If roots music is your sound, Tulsa is the place for you this weekend. The Oklahoma Jazz Hall of Fame, Cain’s Ballroom and the Guthrie Green, all located in downtown Tulsa, will feature a slate of musicians guaranteed to get your foot tapping. First up, Junior Markham and Little Joe McLerran plays the blues to put a smile on your face. The acclaimed Tulsa musicians play at 8 p.m. Friday, Oct. 18, at the OJHF, 111 E. First St. Tickets are $10-$20 at www.okjazz.org.

On Sunday, Oct. 20, the Woody Guthrie Center holds a special fall concert across the street at the Guthrie Green, 111 E. Brady St. At 2 p.m., the father-son duo Kevin & Dustin Welch open the concert followed at 3 p.m. by the Ellis Paul Family Show featuring the Paulettes (AKA the Red Dirt Rangers) as backup band. The Red Dirt Rangers close the show with their own work beginning at 4 p.m. The concert is free, but donations of canned and prepackaged food, toiletries and other items will be accepted for the Women in Recovery program, which helps women recover and find a permanent way out of the criminal justice system. Read more at www.woodyguthriecenter.org.

Finally, St. Louis bandleader Pokey LaFarge, best known for his style and undying love for a good old-timey tune, takes the stage at Cain’s Ballroom 423 N. Main St., on Sunday, Oct. 20. Shawnee’s Samantha Crain opens for LaFarge at 7 p.m. Tickets are $14-$29, available at www.cainsballroom.com.

Saturday, Oct. 19

Country music superstar Keith Urban is about to join the judges table of “American Idol,” but not until he’s made a stop or two in Oklahoma. Urban brings his “Light the Fuse Tour” to Oklahoma City’s Chesapeake Energy Arena, 100 W. Reno Ave., on Saturday, Oct. 19. Little Big Town and special guest Dustin Lynch open for Urban at 7 p.m. Urban then takes the arena stage with his hits such as “You’ll Think of Me” and “Somebody Like You” as well as those off his new album, “Fuse,” which hit No. 1 on music charts in the U.S. Canada and Australia. Tickets to the show are $38-$62.50, available at www.chesapeakearena.com. Can’t make it to the city? Urban plays the BOK Center in Tulsa on Oct. 25.

Thursday, Oct. 17

The OKC Thunder rolls back into the BOK Center, 200 S. Denver Ave., with a preseason game against the New Orleans Pelicans. Kevin Durant, Russell Westbrook and the rest of the team strike at 7:10 p.m. Thursday, Oct. 17. We like to think of the BOK Center as a second home to the state’s one and only professional basketball team. No doubt, Tulsa will make the team feel welcome once again as it gets ready for a new season of NBA play beginning Oct. 30 in Utah. Tickets to this week’s preseason game are $22-$327 and in demand. Get yours at www.bokcenter.com.