tag:blogger.com,1999:blog-51066508812127947952024-03-13T13:10:31.623-07:00Marjorie Rich, Nutrition ExpertMarjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.comBlogger57125tag:blogger.com,1999:blog-5106650881212794795.post-50984379191208068452022-01-24T16:52:00.004-08:002022-01-24T16:55:01.539-08:00Turkey Pot Pie<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjIKWN9WFk_oYWuY3s8V3LzTgNKtoTInu-DbdWxZpoajkfG0u0KKSgzjD5S_j0reNf9YlCrbcC89sT38kUrEJ7aHCW_VSkCs1tRwNqs4dNgNDVazBw1936fjoVQuBlT23c9TktnpuXVyOVL7ZomQmcMer1R2YxrmVnCXbVFRag3D2q6Qa-w6uNJMUirwg=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjIKWN9WFk_oYWuY3s8V3LzTgNKtoTInu-DbdWxZpoajkfG0u0KKSgzjD5S_j0reNf9YlCrbcC89sT38kUrEJ7aHCW_VSkCs1tRwNqs4dNgNDVazBw1936fjoVQuBlT23c9TktnpuXVyOVL7ZomQmcMer1R2YxrmVnCXbVFRag3D2q6Qa-w6uNJMUirwg=s320" width="240" /></a></div>A traditional pot pie would be at least 8 servings an a lot of cooking time. While cooking other items I made an ingredient pre-prep with 1/2 celery stalk, 1 carrot, 1/2 onion and 1 garlic toe. <p></p><p>I cooked 1 Tbs butter with the onion, and later the garlic. Added 1 Tbsp of flour. After it'd cooked a while, I added the carrot & celery. Then Tsp bouillon powder, 1 cup milk and after thickened, 8 oz peas and 8 oz of diced leftover turkey from the freezer. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiEOPlbv4PhX7wsIDTeWP_dM5_U9RXIjo9DzbFuFkiOIaNRapzRRazV3x3XJcLEFANOiFAAOlYAQ8GD6x2whxaveKKYrpBqn0p7mA9UAUbxa37I0r1_oXxmY_cm-WwBSb3SEN27NB4Dnku-ZxhMHIenX0RV6xEOIJEJuEBCazyr8OaOxSw1eYuTjEJ8uw=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiEOPlbv4PhX7wsIDTeWP_dM5_U9RXIjo9DzbFuFkiOIaNRapzRRazV3x3XJcLEFANOiFAAOlYAQ8GD6x2whxaveKKYrpBqn0p7mA9UAUbxa37I0r1_oXxmY_cm-WwBSb3SEN27NB4Dnku-ZxhMHIenX0RV6xEOIJEJuEBCazyr8OaOxSw1eYuTjEJ8uw=s320" width="320" /></a></div>I cooked the cheesy biscuit earlier when I had the oven on for a birthday cake. This recipe is amazing. I made 1/2 batch. But because it's hard to add 1/2 egg,I did whole and is was wet. So I treated it as a giant drop biscuit. Look at this beauty!!! <a href="https://www.jocooks.com/recipes/cheddar-cheese-buttermilk-biscuits/">Here's the recipe. </a><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh8NuGauznsLaGGzihZ5gw1KVPNTx016mUnNqMPFAfqM841l_hkxpFcCGS4XzDBKZoGa9e3NnlaNNQunm7YBIQnmaMFix2yTJzFxjgzXrYWBrz5-SRS2sYvr_0m7VCyycWoBqEkcXTYQYPAAywphTk6Y4o2UC6ps5kgfGA3NtimQxZStjz3i_PPtmwzHA=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEh8NuGauznsLaGGzihZ5gw1KVPNTx016mUnNqMPFAfqM841l_hkxpFcCGS4XzDBKZoGa9e3NnlaNNQunm7YBIQnmaMFix2yTJzFxjgzXrYWBrz5-SRS2sYvr_0m7VCyycWoBqEkcXTYQYPAAywphTk6Y4o2UC6ps5kgfGA3NtimQxZStjz3i_PPtmwzHA=s320" width="320" /></a></div><br /> <p></p>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-64200231062432197752022-01-08T08:58:00.003-08:002022-01-08T09:07:14.441-08:00Pizza Perfection<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhcvgivqBDQ8z8QQNolGDfkgUt_UZG8sxPzoZpk8s1tBE_Gfc6peW1BGYk3YkxeL-FGfI-gaC1FhU8KSOs-fslD5YS3VyWjaU0WBlFOflGPEkz5r7SqIdCCMLJBGezXtyryKi9pxCW5_7UXzN-PaU_8hFziYW_my-PJNbrm2gEHEQQDoKlVSgqi9WiGIg=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhcvgivqBDQ8z8QQNolGDfkgUt_UZG8sxPzoZpk8s1tBE_Gfc6peW1BGYk3YkxeL-FGfI-gaC1FhU8KSOs-fslD5YS3VyWjaU0WBlFOflGPEkz5r7SqIdCCMLJBGezXtyryKi9pxCW5_7UXzN-PaU_8hFziYW_my-PJNbrm2gEHEQQDoKlVSgqi9WiGIg=s320" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Round 1, Pizza 1</div><div class="separator" style="clear: both; text-align: center;"><br /></div>My husband loves pizza and rarely complains about any style crust. On the other hand, I am a total crust snob. Inspired by a TV show where they were making Naples style pizza, I started researching. <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjzJpoF5iWlDiwMgyYYDyMw6kekf7xJL8vQJpmRZPaD5I6f8ItcZAksTmGSZ_kXO0or7paOyPrXvqggiSE2kx4aBWXEKWxTSOdYqce6pLMWB8K4gtYvdunbaSN44cycHwTJXYQejLELC7e0j6vQotcfMw4JR8dFuWRnzbf76Vb-a7TFXA-aPPk2qCXPWA=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjzJpoF5iWlDiwMgyYYDyMw6kekf7xJL8vQJpmRZPaD5I6f8ItcZAksTmGSZ_kXO0or7paOyPrXvqggiSE2kx4aBWXEKWxTSOdYqce6pLMWB8K4gtYvdunbaSN44cycHwTJXYQejLELC7e0j6vQotcfMw4JR8dFuWRnzbf76Vb-a7TFXA-aPPk2qCXPWA=s320" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">Round 1, pizza 2</div><div><br /></div>I read several articles on Cold Fermented Pizza Dough. <a href="https://na-pizza.com/the-best-cold-fermented-pizza-dough-recipe/" target="_blank"> Here's the link to the recipe and directions</a> that I mostly followed (I used 4g yeast). After reading several articles, one secret is the timing. The dough must be made 3-5 days before use. I did Round 1 (pictures above) on day 3, round 2 (pictures below) on day 4. <div><br /></div><div>Secret # 2 is heat. Pizza ovens are 900 F. My oven maxes out at 550. I followed suggestions and bought a pizza stone, bringing it to heat from a cold oven. Middle rack (some instructions say top rack). I tried using the broiler on round 1, but it turned off the oven heat, so didn't do that round 2<br /><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiCl3TrNwNXMPLY71AVshXvN5JYXxVuN59tHSMDgHLi6WRaPC802UEDzlcCIL5aRdmdnRXluiOhCvHq2ymDDQjTSBp-W3uLAOfwhQEypvc3bkY2_rZEIlcxV_Jg963MJYXOaJet3LOvBivD7GCpbmc2dkP5KuC0PyLlyXaWudqivYr2WQSX-5HTf_CVLQ=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiCl3TrNwNXMPLY71AVshXvN5JYXxVuN59tHSMDgHLi6WRaPC802UEDzlcCIL5aRdmdnRXluiOhCvHq2ymDDQjTSBp-W3uLAOfwhQEypvc3bkY2_rZEIlcxV_Jg963MJYXOaJet3LOvBivD7GCpbmc2dkP5KuC0PyLlyXaWudqivYr2WQSX-5HTf_CVLQ=s320" width="320" /></a></div>Minute 6 of baking pizza 1 of round 2 I heard a bang. The pizza stone broke. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgE_Z8LlyWqYrXTyO7fE_g_wuh5hRQJceghE6ZoRbIQf4X6l2v6fRgUbvDDgLRbWJJUdt9x_enC-tb_6CkW1PgtHtjgS7RRSOc02GqlbJVH-mExdqTJU7Pn9qWqArsd08d6SWU4V33RNNBF8nfS5NnAEcyhdAhCK_elQ3dKu0GpHUctueroD8Q51flr0A=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgE_Z8LlyWqYrXTyO7fE_g_wuh5hRQJceghE6ZoRbIQf4X6l2v6fRgUbvDDgLRbWJJUdt9x_enC-tb_6CkW1PgtHtjgS7RRSOc02GqlbJVH-mExdqTJU7Pn9qWqArsd08d6SWU4V33RNNBF8nfS5NnAEcyhdAhCK_elQ3dKu0GpHUctueroD8Q51flr0A=s320" width="320" /></a></div><br /><div>Undeterred, here's the hubby's pizza, perfect at 7 minutes. He added pineapple after the photo.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEixp6WpP-IueaRUZVjrH1F5Qmnk_xDZV4JHGU-LwIxDTXphbeoSeBbySVwUNR4-41iqcT_GrMhIfo7wEW0yQkp0B1eU4EtImSlZi2ou4jLL11L62uCmRRu2vH-hFceo35ZyFfnbd1AhxJVjh1K8kkyg_dehrWIkifbP9bL4vhqKc-vT-TVt-_eqUua_Kw=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEixp6WpP-IueaRUZVjrH1F5Qmnk_xDZV4JHGU-LwIxDTXphbeoSeBbySVwUNR4-41iqcT_GrMhIfo7wEW0yQkp0B1eU4EtImSlZi2ou4jLL11L62uCmRRu2vH-hFceo35ZyFfnbd1AhxJVjh1K8kkyg_dehrWIkifbP9bL4vhqKc-vT-TVt-_eqUua_Kw=s320" width="240" /></a></div>I probably overloaded the cheese by Neapolitan standards. Which prevented as much rise in the dough at the center. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjNPRzRJHFpS1I39shdru7U30BIDmkj-sJoTHk2kPSfGZ_IhuW8kRr5F4CMof8h21aYLTfxmUsA2Pppgh5fHQ5EnQRR-bf0QCdDcbklt8K4mLFJZQeP3i_pJ0TJx2qJ_TVIChI5vnVAebbOqm-YeCeCZEaqDf6EccUBrQ51skASnrgM5KVIYh-AXQeEfA=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjNPRzRJHFpS1I39shdru7U30BIDmkj-sJoTHk2kPSfGZ_IhuW8kRr5F4CMof8h21aYLTfxmUsA2Pppgh5fHQ5EnQRR-bf0QCdDcbklt8K4mLFJZQeP3i_pJ0TJx2qJ_TVIChI5vnVAebbOqm-YeCeCZEaqDf6EccUBrQ51skASnrgM5KVIYh-AXQeEfA=s320" width="240" /></a></div>By the 4th pizza, I did get some bubbles in the center.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhJvuVsu6aOaQyHGd9HS4I9oVgkkML64aAxI2-vE9Y9uCG4sDGCfnNeWM26BArZ3f0rdo85XoDLTTf6cqphnp8EgbrmnDKYvwRds0BQuseIJWGEWeCPQFCEsvh8s7OmYjvkkIP-n9z8R63lLhN2eMuO3ZdfGeSPpXwfY0qXkfrsCxvHqvTqg_aQiMSVyQ=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhJvuVsu6aOaQyHGd9HS4I9oVgkkML64aAxI2-vE9Y9uCG4sDGCfnNeWM26BArZ3f0rdo85XoDLTTf6cqphnp8EgbrmnDKYvwRds0BQuseIJWGEWeCPQFCEsvh8s7OmYjvkkIP-n9z8R63lLhN2eMuO3ZdfGeSPpXwfY0qXkfrsCxvHqvTqg_aQiMSVyQ=s320" width="320" /></a></div>Amazing bubbles on the edges. <div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjaaw_8ueFq3XZQsysrGokBHqqYFA9bRN0dV3fTx5j0tdWdrGKdtfskTg_fQxBCXYTI_J4psBwq4JE3oySo941NtGD3eRSo9o4AN-n0ETG1AWcguybeDsYIRbaAzl2gvHO08FBu9jnpGkCpl5ZudsVImGhz8-5GDHm5UfwvvfSmAHPTwgSAY2xocdz-Ig=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjaaw_8ueFq3XZQsysrGokBHqqYFA9bRN0dV3fTx5j0tdWdrGKdtfskTg_fQxBCXYTI_J4psBwq4JE3oySo941NtGD3eRSo9o4AN-n0ETG1AWcguybeDsYIRbaAzl2gvHO08FBu9jnpGkCpl5ZudsVImGhz8-5GDHm5UfwvvfSmAHPTwgSAY2xocdz-Ig=s320" width="320" /></a></div><br /><br /><div>I also found that it helped to roll out the crusts as much as they would go without bouncing back to a smaller size. Then I let them sit for 10 minutes and rolled again, which increased the size and thinned out the crust. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhomMd-xnbcJcPdpvTnEqM4gAooUdJW7QYlScAyvFy46bhBT2-eA2npPRbpv9CFYiuWjJqHE1K3V_aelJh4jMFsEzW9JtGKUKKkBxixIOA0UlUbhUcZ6hlIFePVjOERuMTwTA1kSj6Cxuri1mTD1u--GXhlDXJHMb_Mj2W5Ve5EbNx0MTH3nLVLQ9SoAA=s4032" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhomMd-xnbcJcPdpvTnEqM4gAooUdJW7QYlScAyvFy46bhBT2-eA2npPRbpv9CFYiuWjJqHE1K3V_aelJh4jMFsEzW9JtGKUKKkBxixIOA0UlUbhUcZ6hlIFePVjOERuMTwTA1kSj6Cxuri1mTD1u--GXhlDXJHMb_Mj2W5Ve5EbNx0MTH3nLVLQ9SoAA=s320" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">Fortunately, the broken pizza stone was still big enough for the mini pizzas. </div><div class="separator" style="clear: both; text-align: center;">Round 2, Pizza 2 was everything I'd hoped for. Pesto & fresh basil with ham & fresh mozzarella. </div><div class="separator" style="clear: both; text-align: center;">YUMMY!</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhEHLP74_8Lt6TGGooU3tg6E8olA0a_wpWbxwHc4ewGwps_3b0RyCAaoc8ewbFQOmC2KnuTo-MeWsriTxn9PeE8DobJcCubdw9P3QshsfO_w4JM08ZMjyNhvdjM75AQvKNhw4u7hg7zGG780Z-uQFKLmWX6Y7-UJs71P3hpW7ogrbTgstwINBps_AtICw=s3024" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhEHLP74_8Lt6TGGooU3tg6E8olA0a_wpWbxwHc4ewGwps_3b0RyCAaoc8ewbFQOmC2KnuTo-MeWsriTxn9PeE8DobJcCubdw9P3QshsfO_w4JM08ZMjyNhvdjM75AQvKNhw4u7hg7zGG780Z-uQFKLmWX6Y7-UJs71P3hpW7ogrbTgstwINBps_AtICw=s320" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Four 9 inch pizzas for under $10.<br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /></div>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-38591635945195629632022-01-03T17:36:00.001-08:002022-01-03T17:36:19.262-08:00Discount Tacos<p>Tacos are a great bargain. They only take small amounts of ingredients and are a great way to use up leftovers. One of my goal words for 2022 is Reduce. Which when it comes to food means lower cost, but also less food wasted. With only 2 people too cook for, I never seem to make it through a package of tortillas before we're tired of eating tacos. Or I put it in the freezer, only to throw them away months later. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgQxVcYoGRhg9G06afqOSm0vu5pzUZBhlyD26qdZI6uChjY1Y79sRtoI2JSVJh10tbT0kF2gkrZy-GS4UUbJTzKwqlI0BpwA8UOt25_Pz_IFYZ-ftwa-hQhJ2jjALyJvCKK7ACNIEc9Sx4X1_vCGpBS5co3Bw6C6zLx_5d7Zy2jeGngDuxgfGQGAZDAuw=s3024" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEgQxVcYoGRhg9G06afqOSm0vu5pzUZBhlyD26qdZI6uChjY1Y79sRtoI2JSVJh10tbT0kF2gkrZy-GS4UUbJTzKwqlI0BpwA8UOt25_Pz_IFYZ-ftwa-hQhJ2jjALyJvCKK7ACNIEc9Sx4X1_vCGpBS5co3Bw6C6zLx_5d7Zy2jeGngDuxgfGQGAZDAuw=s320" width="320" /></a></div><br /><p>I searched for a corn tortilla recipe on line and made a 1/2 batch with some masa I had on hand. Total cost was 10 cents and a few minutes at the stove. I definitely need more practice. And I prefer flour tortillas. Maybe next time. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj0ynAzT_IpdEZ1hNvHGU_MRqayLSfXGoIc7S6RcTAfPHHLiKqD4wF99xid9n-ZzjYhuDV4kz_Gwe5IbqFb6ZulV8c3levmRjtt3TKAjfCduKqXWI-gVFx0MO8Sb9WQpU87Lqq4RAnEkHeVAcVHczmoUwD3k6vu0V0IHeVyZq7wdmuT0EBV6nezUfM-qg=s3024" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEj0ynAzT_IpdEZ1hNvHGU_MRqayLSfXGoIc7S6RcTAfPHHLiKqD4wF99xid9n-ZzjYhuDV4kz_Gwe5IbqFb6ZulV8c3levmRjtt3TKAjfCduKqXWI-gVFx0MO8Sb9WQpU87Lqq4RAnEkHeVAcVHczmoUwD3k6vu0V0IHeVyZq7wdmuT0EBV6nezUfM-qg=s320" width="320" /></a></div><br /><p>I bought a tomato just for this but only used 1/2 so a cost of $ .50. With some leftover precooked burger, and hot sauce and cheese I always have on hand, this meal was all in for $3 to feed 2 people well with 3 street tacos apiece.</p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; margin-left: 1em; margin-right: 1em; text-align: center;"><br /></div></div><p></p>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-90894578013680851622021-12-18T19:26:00.000-08:002021-12-18T19:26:53.780-08:00Low Carb Sushi<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEipP0BsgSPIvaApmyhe_6HtcfL1NonGC0E4pC4bMad5BeTd2Hb9E3aVm44X5ZFswRxqQIR6Y20wAXdeRtSrPuWkl3OwV2lw2Je7cYRPF9hwdHxztKySr3jjLOEeXDfqOi8sG6yU-62OfHSa10Ye6sS1W__Bf6f3KbXiBa3m5oeo3tGTCUPKTlXvg1a9sA=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="4928" height="212" src="https://blogger.googleusercontent.com/img/a/AVvXsEipP0BsgSPIvaApmyhe_6HtcfL1NonGC0E4pC4bMad5BeTd2Hb9E3aVm44X5ZFswRxqQIR6Y20wAXdeRtSrPuWkl3OwV2lw2Je7cYRPF9hwdHxztKySr3jjLOEeXDfqOi8sG6yU-62OfHSa10Ye6sS1W__Bf6f3KbXiBa3m5oeo3tGTCUPKTlXvg1a9sA=s320" width="320" /></a></div> As a Diabetes Educator, I frequently have conversations about the frustrations of sushi causing all kinds of blood glucose spikes, even in moderate portions. So my current challenge is a low carb sushi.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEikA7U7r6UdUTEPVjlshrnWNdi2_trHkAkKfk-C6D5HbBKP_YKb55y6-mXRCA-jaS36d9dWuwJXZOEonSEqBhoBAd0jLhhKuKuDVx-ROJSutSQ3hZ621b2Y9oik-X7k4f0Jq96rmAz5VW3scnDi8wt1QP_qALB1RVZBr3kQhyxDmXnlyEuOO1rDY5rPNg=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEikA7U7r6UdUTEPVjlshrnWNdi2_trHkAkKfk-C6D5HbBKP_YKb55y6-mXRCA-jaS36d9dWuwJXZOEonSEqBhoBAd0jLhhKuKuDVx-ROJSutSQ3hZ621b2Y9oik-X7k4f0Jq96rmAz5VW3scnDi8wt1QP_qALB1RVZBr3kQhyxDmXnlyEuOO1rDY5rPNg=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhHcyGXcW6pyBkEsr_9rJNFDlLiZZNFmGEwmVUDae3nnDoIUA-IdqawF5FvkzQqt_NKC0ae6iMQQLzV7rU5q5SMG7oV3l7vzoy-fkhNQCf_fc-cs67N8QdHUMb2RZk3FFsablpXjpgloAVm96ObS9pVFmZ8ykCEnFjwO_WNxR5yjY27-MU5_dRbV-akSA=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="4928" height="212" src="https://blogger.googleusercontent.com/img/a/AVvXsEhHcyGXcW6pyBkEsr_9rJNFDlLiZZNFmGEwmVUDae3nnDoIUA-IdqawF5FvkzQqt_NKC0ae6iMQQLzV7rU5q5SMG7oV3l7vzoy-fkhNQCf_fc-cs67N8QdHUMb2RZk3FFsablpXjpgloAVm96ObS9pVFmZ8ykCEnFjwO_WNxR5yjY27-MU5_dRbV-akSA=s320" width="320" /></a></div><br /></div></div>Replacing rice with a cauliflower/bean blend drops the carb total from 30 to 5 per roll. I started with my standard recipe with head of shredded cauli sauteed with onion and lemon juice. But was too moist, so I changed to a microwave steamed version to be drier. <div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiwt3cv4pEm7grBldwJ8kuFYr8Dnz3Dqyivl6ZZOBUEwavdOtg46IX1Zh8v6M33VFYo1EhCKeQy0UYdOwgCvoVB2EwPyFTVBl8cofNjUzX5DcrnJgfuiy_IGPVXOYLahmAqLfOe81Cvhref2XyB7ReagsdyL2QBH5ZqTM8Fl4t9IWef1sqx3ZCgjaxCCg=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="4928" height="212" src="https://blogger.googleusercontent.com/img/a/AVvXsEiwt3cv4pEm7grBldwJ8kuFYr8Dnz3Dqyivl6ZZOBUEwavdOtg46IX1Zh8v6M33VFYo1EhCKeQy0UYdOwgCvoVB2EwPyFTVBl8cofNjUzX5DcrnJgfuiy_IGPVXOYLahmAqLfOe81Cvhref2XyB7ReagsdyL2QBH5ZqTM8Fl4t9IWef1sqx3ZCgjaxCCg=s320" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;">The next debate was a "glue" to hold the cauliflower together. Canned Navy Beans and Great Northerns worked great for the "glue" to make cauliflower sticky. In theory, navy beans are somewhat softer for blending, but when I had to shift to Great Northerns, I really didn't see any difference. Butter Beans should be an equal swap.</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhLDFq_EXfn8U0nC8NVGmHproxJYAnmv4S1CWhWtiJ2U1SNIAK5j_OydILA908v0QqG9SWOCj4_NImVHc9W8EE1FLNFYQCoOr7sm0MZlkwxgaVOWZukoYPgN6K5xzdYxBbRA9_yWK-MkNRPORIYCveLE9auo7yIs0mXCzMpW6hhipbyCbNr5QimrYtozA=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4928" data-original-width="3264" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEhLDFq_EXfn8U0nC8NVGmHproxJYAnmv4S1CWhWtiJ2U1SNIAK5j_OydILA908v0QqG9SWOCj4_NImVHc9W8EE1FLNFYQCoOr7sm0MZlkwxgaVOWZukoYPgN6K5xzdYxBbRA9_yWK-MkNRPORIYCveLE9auo7yIs0mXCzMpW6hhipbyCbNr5QimrYtozA=s320" width="212" /></a></div><div class="separator" style="clear: both; text-align: center;">My first attempt, I was really focused on the veg, as I always am. Trying to make a Rainbow Roll with a little crab or lox style salmon. One of the critiques of the first round from an uber sushi lover was that I had too many flavors. My personal critique was the flavor and moisture of the cauli/bean substitute for rice. The recipe below has adjusted for some of that problem.<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhgUkOIy-OqjVHLYPKqqw4XWywyuNqMJv4-lfcMKINMARg55OFlGp40z9onyiIH33WwbUau4XlnecU1jREglZG766jC5sTE2RK9MdOR1Kd1Y0uhPBhk21jwd7kjZQXVdqzjUyBlIl-LMSGEEUKf9-3sq4TVyGGmBNS7BnxEcOVdRlLHgeiiyF67jCHwkQ=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="4928" height="212" src="https://blogger.googleusercontent.com/img/a/AVvXsEhgUkOIy-OqjVHLYPKqqw4XWywyuNqMJv4-lfcMKINMARg55OFlGp40z9onyiIH33WwbUau4XlnecU1jREglZG766jC5sTE2RK9MdOR1Kd1Y0uhPBhk21jwd7kjZQXVdqzjUyBlIl-LMSGEEUKf9-3sq4TVyGGmBNS7BnxEcOVdRlLHgeiiyF67jCHwkQ=s320" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEikA7U7r6UdUTEPVjlshrnWNdi2_trHkAkKfk-C6D5HbBKP_YKb55y6-mXRCA-jaS36d9dWuwJXZOEonSEqBhoBAd0jLhhKuKuDVx-ROJSutSQ3hZ621b2Y9oik-X7k4f0Jq96rmAz5VW3scnDi8wt1QP_qALB1RVZBr3kQhyxDmXnlyEuOO1rDY5rPNg=s4928" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3264" data-original-width="4928" height="212" src="https://blogger.googleusercontent.com/img/a/AVvXsEikA7U7r6UdUTEPVjlshrnWNdi2_trHkAkKfk-C6D5HbBKP_YKb55y6-mXRCA-jaS36d9dWuwJXZOEonSEqBhoBAd0jLhhKuKuDVx-ROJSutSQ3hZ621b2Y9oik-X7k4f0Jq96rmAz5VW3scnDi8wt1QP_qALB1RVZBr3kQhyxDmXnlyEuOO1rDY5rPNg=s320" width="320" /></a></div></div>And so did this proportion of cooked shrimp, cauliflower and avocado. </div><div>Each roll = 3 large cooked shrimp, 1/8 cuke, 1/4 avocado. 1 cup cauli-sushi-rice.<br /><div><br /></div><div>I took 3 variations of this to a birthday party and forced people to give feedback. The group favorite and runner up variations are listed below. </div><div><br /></div><div><u>Cauliflower Rice. </u></div><div>1 onion finely minced or shredded. </div><div>1 head cauliflower shredded in a food processor or box grater</div><div><br /></div><div>In a large microwave safe glass container, cook onion for 3 minutes. Add 1/2 the cauliflower and stir to combine. Top with the other half and cook in the microwave on high for 4 minutes. Stir and cook and additional 4 minutes. ( I have done this on the stove top with a skillet, but you may need to add additional water to steam, and drain after). </div><div><br /></div><div><u>Bean Glue</u></div><div>Drain and rinse 1 can (16 oz) of white beans : Navy, Great Northern, Butter Beans. </div><div>Puree with 3-4 Tbsp of Sushi vinegar:</div><div><span> 4 Tbsp rice vinegar, 3-4 packets of Splenda, 1.5 tsp soy sauce</span><br /></div><div><span><br /></span></div><div>The formula for rice substitute is 1 cup cooked cauliflower rice to 1/4 cup of bean puree glue.</div><div><br /></div><div>The winning combination added 1/4 tsp ground ginger and 1/4 tsp wasabi powder for each cup of cauliflower. </div><div><span><br /></span></div><div><span>About a third of the tasters preferred my wild card combination which used my home made hummus in place of the white bean / sushi vinegar blend. I was only able to add 1 tsp of sushi vinegar to the mix without it being too wet. </span></div><div><span><br /></span></div><div>My thought was that being able to buy frozen cauliflower rice and pre-made hummus could make this a more likely recipe for people to try. </div><div><br /></div><div>I cooked frozen shrimp in crab boil, but pre-cooked frozen shrimp could also speed this recipe up.</div><div><br /></div><div>Unlike rice, the cauliflower/bean blend stores well and can be used for days to make a quick, on demand sushi roll with all kinds of leftovers. </div><div><br /></div><div>Eat well. Be happy.</div><div><p></p></div></div>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-27000033767309004312020-05-07T16:30:00.000-07:002020-05-08T06:22:01.841-07:00Perfect Sour Dough Muffin Recipe<div class="separator" style="clear: both; text-align: center;">
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I have spent a month trying to figure out the perfect English Muffin. This is the 10th or 11th version. I actually have another variation plan in mind.<br />
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Sourdoughs have different peak and actions, so you'll have to adjust your recipe to how your sourdough behaves. I used a Bahrain starter, which is a slow acting starter with an amazing sour flavor.<br />
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325g Sourdough starter<br />
24 g sugar<br />
25 g dried milk<br />
12 g salt<br />
35 g melted butter or oil<br />
140g water<br />
465 g flour.<br />
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I do my bread by hand, so I add about 1/2 the flour and mix like mad with either a whisk or rubber spatula to develop gluten in the mix. This saves tons of time in kneading later.<br />
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Knead to a smooth texture and proof. My technique is to turn the oven on for 5 min at 350, then turn it off and use it to proof the dough. I keep the dough in the mixing bowl and cover it with a shower cap to retain the moisture. First proof is 2 hours. (adjust for your sourdough)<br />
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Pinch off sections 75-80g in size. Create balls using the fold and squeeze method my mom taught me for making rolls.<br />
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Pull the edges into the center of the ball, until the outsides have a smooth texture.<br />
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Squeeze the base and tuck it under for the rest.<br />
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After a 10 minute rest, roll the balls into 3-4" circles.<br />
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Directions here vary in other recipes with flour or cornmeal. I used Masa sprinkled from a high distance. I used flour for early batches, but it tended to clump up and be too thick. I don't like cornmeal so none in the house.<br />
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12 to a pan. Covered with foil (which I reuse from batch to batch) with space above to be sure it doesn't touch the cover while it rises. Proof for an additional 2 hours.<br />
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They touched each other more that I would have liked. Use a sharp knife to divide them, hoping to limit how much they deflate.<br />
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Cooked in an electric skillet at 250 for 6 minutes per side with the lid on. The steam helps with the cooking heat while limiting the browning. My early attempts were nearly burnt. I find that by going on a lower heat, it needs and additional minute per side. I also stacked them 2-3 high after pulling them from the skillet instead of cooling rackto get some residual cooking.<br />
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So there are my secrets for Fluffy Muffins.<br />
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<span style="background-color: #fafefd; color: #333333; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13px;"></span><span style="background-color: #0099ff; color: white; font-family: "helvetica" , "arial" , sans-serif; font-size: 13px; white-space: pre-wrap;"><br /></span>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-90053398763545135702020-05-07T15:19:00.003-07:002020-05-07T15:26:58.839-07:00Fluffy Muffins History5 weeks ago, I started out on a quest for fabulous, fluffy English Muffins. Sounds simple, right?<br />
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I asked for recipes from friends, and reviewed internet versions. Here's the first round with some wonky shaped versions on the re-roll of extras.<br />
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Cooked in an electric skillet. Had trouble getting them off the proofing pan without making weird shapes.<br />
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Reasonable texture. Fairly small.<br />
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Next batches were wonky<br />
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And too dark on the cooking. But still delicious.<br />
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Texture improved. Tried multiple techniques, resulting in weird shapes.<br />
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Then this super-model version. This is what I was imagining.<br />
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Even prettier when toasted.<br />
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Last week's version shows how much closer I'm getting to the solution. The upper version from the freezer are the same size (65g) as the lower ones. I am 9 batches into this at this point.<br />
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Posting the finale in another post.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-60914748428587821392019-05-13T08:06:00.000-07:002019-05-13T08:06:29.085-07:001 Month Vegetarian EatingMy month of vegetarian eating has been a mixed bag.<br />
<img alt="Image may contain: food" height="320" src="https://scontent-sea1-1.xx.fbcdn.net/v/t1.0-9/59494684_10219220550768950_4350233255832715264_n.jpg?_nc_cat=107&_nc_ht=scontent-sea1-1.xx&oh=d84ac139d626fcdd6b17e9a0ef9252e2&oe=5D58EBD2" width="240" /> <img alt="Image may contain: food" height="320" src="https://scontent-sea1-1.xx.fbcdn.net/v/t1.0-9/58602781_10219133816160639_5798430437734875136_n.jpg?_nc_cat=111&_nc_ht=scontent-sea1-1.xx&oh=08b3777371f07673f6c94965649dce81&oe=5D5DA8DD" width="240" /><br />
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Eating Out:<br />
On the "good" side, I have needed to look at menus differently. Overlooking things that I would normally order, I found grilled cheddar with blueberries on sourdough to be amazing. Boise Fry company has a great black bean burger. Made even better with blue curly fries with blueberry ketchup.<br />
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The hospital across the street from where I work serves a Bistro Bowl where you get to pick the ingredients. I veg mine up and use both the tofu and peanuts as protein, topped with chimichurri sauce. It's pretty yummy.<br />
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Everything else eaten out has been horrible. It probably doesn't help that our usual haunts are biker bars and small town cafes. This was a black bean and quinoa burger with texture and flavor of saw dust. Twice in 1 week I was served "stir fry veggies" with so much teriaki sauce that my tongue was numb for the rest of the day. <br />
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So mostly if I'm eating out, I've found soup and salad to be one of my few reasonable options (besides 1000 calorie bowl of mac & cheese or alfredo pasta).<br />
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Postitive:<br />
On the bright side, I am eating a lot more variety of vegetables and more whole grains than before. And probably more calcium too since complicated grilled cheese has become my norm at home.<br />
<img height="320" src="https://apis.mail.yahoo.com/ws/v3/mailboxes/@.id==VjN-i_oiCleHeJ_1i5NJivL0DV5lZROQij9-5svOPsz093mi1VF6EbPI-H7dllkaCvRz4QS589m2ULn4HOf3kMCF_g/messages/@.id==APqu_TINebWmXNmFTQOxUPPq1LM/content/parts/@.id==2/thumbnail?appId=YMailNorrinLaunch" width="239" /> <img src="https://apis.mail.yahoo.com/ws/v3/mailboxes/@.id==VjN-i_oiCleHeJ_1i5NJivL0DV5lZROQij9-5svOPsz093mi1VF6EbPI-H7dllkaCvRz4QS589m2ULn4HOf3kMCF_g/messages/@.id==APqu_TINebWmXNmFTQOxUPPq1LM/content/parts/@.id==4/thumbnail?appId=YMailNorrinLaunch" /><br />
Grilled Havarti on Multigrain with tomato, cuke, spinach & basil.<br />
Grilled Provalone & Gouda with mushrooms on dill rye.<br />
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This was my favorite experiment: Papparedelle pasta mixed 50/50 with shaved carrots the same shape. Tossed in a little bit of cream sauce and enoki mushrooms and topped with basil & green onions.<br />
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I've tried tofu a couple times. Squished and highly seasoned, it's edible but not exciting.<br />
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Unfortunately, the carnivore at my house is NOT on board with this plan. Subsequently, I pre-prep a lot of ingredients that can go together to order. Oh, and he is using it as an excuse to eat Fruit Loops.<br />
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So in conclusion, I will continue on. Mainly because I am seeing results in the 2 areas I started this for initially. My weight is down about 4# and my BP down 5 points.<br />
<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-49693155199062822852019-04-22T07:02:00.001-07:002019-04-22T07:02:55.145-07:00Tot FailureI'm not really sure what possessed me to try Cauliflower Tots, but I did.<br />
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So I'm a native Idahoan. Tater Tots were invented here. Why mess with perfection? But I was on the store to buy cauliflower to roast. And had considered mincing some up to replace rice for a stir fry I was planning on. When I decided to make a sandwich out of a portabello mushroom, I was reminded of a recipe I had seen someone post about tots made out of cauliflower.<br />
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So I reviewed a dozen recipes, all the while, in the back of my head asking "Why?"<br />
They were either full of fat from cheese & bacon, making the equal or higher in calories than the original. Or they had crunchy ingredients like bread crumbs that pushed up the carb count. Or both.<br />
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I focused on texture and finding a balance between fat and carbs. I chose to hand chop my cauliflower to keep the texture chunkier. I also steamed it in the microwave for 3 minutes rather than boiling it. This was a 1 pound head.<br />
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I used 1 cup panko breadcrumbs for crunch. And 1 ounce of very finely shredded asiago cheese for flavor. I also added a spoon of fried garlic for both flavor and crunch.<br />
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I added 2 eggs for a binder. The texture was too loose, so I rolled it sushi style in waxed paper and put it in the freezer for 10 min.<br />
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That didn't help. They didn't firm up. It was a complete and utter disaster. <br />
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I tried making balls, using a measuring spoon as a mold, as well as just mushing it together with my finger tips. I must have spent 20 minutes trying to make blobs that would stick together. <br />
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Instead of baking 20 minutes in a 400 degree oven, it took over 40 minutes at 450 to brown these up.<br />
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They were tasty, but not worth all the work.</div>
Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-74511636467490555532019-04-19T20:13:00.001-07:002019-04-19T20:13:47.233-07:00Dips.Contrary to popular belief, this is not a post about my friends.<br />
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High protein bean dips are amazing. I love making homemade hummus. By making it from scratch, I have lots of adjustments I can make, besides the fact that it is a fraction of the price of pre-made. </div>
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My Iraqi restaurant owner spilled the beans and gave me the secret of insanely smooth hummus. After soaking the beans, he removes all the outer skins on every bean. I am not that patient. But I cook mine from scratch and add 1/2 the garlic in the cooking, which mellows the garlic flavor. Then I "rub" the skins of the beans when they are soaking in water. My goal is at least 50% peeled beans, which is enough to make it really smooth. And I freeze it in 1/4 cup portions. </div>
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This combo is Black beans with home made pico de gillo. <br />
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<a href="https://3.bp.blogspot.com/-S2IIdOrDitY/XLqLTKQ0zbI/AAAAAAAAGuU/91lwthiD19wS8OTxMqAXc0d2vQfTp8PPwCLcBGAs/s1600/461.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://3.bp.blogspot.com/-S2IIdOrDitY/XLqLTKQ0zbI/AAAAAAAAGuU/91lwthiD19wS8OTxMqAXc0d2vQfTp8PPwCLcBGAs/s320/461.JPG" width="320" /></a></div>
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Once again, I am cheaper than I am lazy. This is just 1/2 onion, 2 tomatoes, 1 jalapeno, and either cilantro or parsley ( I make a batch of each since hubby is a cilantro hater.) I was going to buy pico for this challenge,but the $4/pound price was off putting. The scratch version was less than $2/ pound, and I could adapt to our variable taste with less onion, and cilantro vs parsley.</div>
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I fell in love with a carrot/ginger soup and decided to replicate that flavor with some red lentils.<br />
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<a href="https://2.bp.blogspot.com/-0qqn0KlsQp0/XLqIwHP8C1I/AAAAAAAAGt4/96vJcCfVoNwb_1xW8ipi2atl482jZOKVgCLcBGAs/s1600/464.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://2.bp.blogspot.com/-0qqn0KlsQp0/XLqIwHP8C1I/AAAAAAAAGt4/96vJcCfVoNwb_1xW8ipi2atl482jZOKVgCLcBGAs/s320/464.JPG" width="240" /></a></div>
And this is how it turns out. I freeze them in 1/4 cup portion cups from the local restaurant supply store. By mid day they are soft enough to scoop. With veggies or whole grain crackers. 15 carbs/ 1/2 cup. Plus what ever you're dipping with. The high fiber content drops the net carbs even more. But more importantly, it is yummy and keeps you from being hungry or blood sugar spikes.<br />
Enjoy.<br />
<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-84841759956178988152019-04-19T18:30:00.000-07:002019-04-19T18:30:17.163-07:00Soy<div class="separator" style="clear: both; text-align: center;">
Tofu. BLECH. I have had a lifelong battle trying to like soy products. It's mostly about texture. I love edemame. I'm pretty good with the TVP that is supposed to be ground meat. But tofu. Blerg.</div>
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<a href="https://4.bp.blogspot.com/-QtM3PZrkfDY/XLpruiYOEyI/AAAAAAAAGsc/Ya5S4MAf6dQ6qpJBK0meW7VrGkZCNvctQCLcBGAs/s1600/IMG_8550%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://4.bp.blogspot.com/-QtM3PZrkfDY/XLpruiYOEyI/AAAAAAAAGsc/Ya5S4MAf6dQ6qpJBK0meW7VrGkZCNvctQCLcBGAs/s320/IMG_8550%255B1%255D.JPG" width="320" /></a></div>
So here is evidence that I made something with tofu that I actually ate (and don't hate).<br />
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<a href="https://4.bp.blogspot.com/-U_1-_eLgfNE/XLpxHkdwuRI/AAAAAAAAGto/NPx3WQyOZV4D_cQazwaASTEc9IBvsWw9gCLcBGAs/s1600/471.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://4.bp.blogspot.com/-U_1-_eLgfNE/XLpxHkdwuRI/AAAAAAAAGto/NPx3WQyOZV4D_cQazwaASTEc9IBvsWw9gCLcBGAs/s320/471.JPG" width="240" /></a></div>
So remember that my purpose on this challenge is to eat a plant based diet, not to avoid meat products. So I marinated the firm tofu (that I cut in 3 slabs) in a mix of beef broth, chicken bouillon powder, with some soy, Worcestershire and sesame oil for 5 hours.<br />
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<a href="https://3.bp.blogspot.com/--DWlmdI9SF4/XLpsIN4HOBI/AAAAAAAAGsk/Bne5PtWGbOA8eFEgQdHp4lU_a4Mac99ZgCLcBGAs/s1600/IMG_8547%255B1%255D.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://3.bp.blogspot.com/--DWlmdI9SF4/XLpsIN4HOBI/AAAAAAAAGsk/Bne5PtWGbOA8eFEgQdHp4lU_a4Mac99ZgCLcBGAs/s320/IMG_8547%255B1%255D.JPG" width="320" /></a></div>
I patted it dry and added a sprinkle of corn starch to make a nice light outer coating.<br />
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Fried it in oil until crispy. Still squishy inside, but a nice outer texture and good flavor. <br />
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As compared to this pre-made product I bought at the local Asian market. It smelled and tasted like Play-Dough. <br />
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That **** I put into a stir fry that was so spicy my mouth was numb and I couldn't taste the PlayDoh.</div>
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I won't be buying that again. And it's unlikely I will touch the rest of the package.</div>
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Meanwhile back at the kitchen, another night I decided to build a meal around these "noodles"<br />
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Holy moly! Look at that fiber!!!</div>
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We did soup, salad bar style. The options were the tofu "noodles", edemame, bean sprouts, enoki mushrooms, mini bok choi, Farro, pico de gillo, and the diced tofu or chicken.<br />
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Here's my bowl: everything but the farro and chicken. Topped with homemade chicken broth to warm it all up.<br />
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In summary, it's a mixed bag. The tofu was OK. But isn't everything battered and fried? I may use the "Spiced Thin Bean Curd" as a rodent deterrent in my garden. The tofu noodles were good, but need to be eaten in small portions to prevent the Colonoscopy Prep experience.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com1tag:blogger.com,1999:blog-5106650881212794795.post-72896944610052398622019-04-11T06:12:00.001-07:002019-04-11T06:19:13.999-07:00FarroWell, leave to me to decide to start a new diet at noon on a Wednesday. A day that I happen to work until 9pm. I had picked up groceries on a break in my schedule, but what about prep time?<br />
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A few months ago I bought some Farro in the bulk section at Winco, but hadn't tried it yet. Farro is a form of wheat popular in Italy, with ties to Ancient Egypt. It's in the family also known as Emmer, Spelt and Einkorn. Apparently, it fell out of popularity due to low yield.<br />
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An internet search brought good news that it can be cooked in just 15 minutes. <a href="https://www.acouplecooks.com/farro-with-garlic-and-herbs/">Here's the article from A Couple Cooks</a> which has some links to additional recipes. Other articles talk about having cooked it for an hour and it was still hard as a rock. Looks like I lucked out on having the right kind.<br />
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I whipped up a batch with the plan to use it as a breakfast cereal (1/2 cup), warmed up with trail mix (3 Tbs), 1% milk (1/2 cup) and cinnamon. Nutrition: 350 Calories. 54g Carbohydrate, 8g Fiber, (46 Net) 16g Protein<br />
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<a href="https://1.bp.blogspot.com/-WxdAPuHT1mM/XK81EYHTHBI/AAAAAAAAGrY/WsVUX9YsRb05-ntTIY8faixzmcfxse-sACLcBGAs/s1600/Farro1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="320" src="https://1.bp.blogspot.com/-WxdAPuHT1mM/XK81EYHTHBI/AAAAAAAAGrY/WsVUX9YsRb05-ntTIY8faixzmcfxse-sACLcBGAs/s1600/Farro1.jpg" /></a></div>
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Meanwhile, I washed a big hand-full of bean sprouts, steamed a head of broccoli for 1.5 minutes in the microwave, and made a balsamic vinegrette. The veg are topped with 1 cup of the cooked farro and some pumpkin seeds for good measure. I will warm this up in the microwave and plan to eat this for 2 meals since it's really filling, and my activity level is currently low.</div>
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Nutrition (as described): 517 Calories, 95g Carbohydrate, 19g Fiber (76 Net), 25g Protein</div>
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I had a sampler portion of the lunch bowl as a late supper. I love the texture of the Farrow. It's firm, like an al dente pasta with a nice whole grain flavor. It appears to be a good make-ahead grain so I'll be able to spread it out and have a serving a day in one form or another.</div>
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Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-80412033733505838632019-04-10T15:47:00.000-07:002019-04-10T15:47:06.948-07:00Vegetarian Challenge. <div class="separator" style="clear: both; text-align: center;">
It has been quite a while since I've done a food post on this blog. </div>
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I taunt my family and close friends with food pictures but decided this format may be best for the latest challenge that I set for myself. I am going to be following a low calorie, predominantly vegetarian diet. This is sometimes referred to as Flexitarian. </div>
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Primarily, I will be focused on increased vegetable intake. Also, daily intake of whole grains and legumes. Inclusion of foods that are good for me that I don't really like (fruit & dairy). But there won't be a strict avoidance of all, or any one category of animal proteins. </div>
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I was an ovo-lacto vegetarian in my 20's and that left me burnt out on dairy products, eggs and peanutbutter, which I felt at the time, I needed to include to get adequate protein. </div>
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I headed to our local Asian grocery store to stock up. Here are 5 kinds of mushrooms. They have that great Umami flavor that meat usually provides. All of this variety for only $11<br />
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Next up, some of my favorite veg: baby bok choy, giant asparagus and carrots, pea pods and bean sprouts. $11. Plus 2 jicima I forgot to take a picture of for $4.<br />
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Some starches I don't always use. Red Rice $8, Lentils $2.60, Yellow and red sweet potatoes $3<br />
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And a personal challenge. I never found soy foods that I like. In addition to the tofu, I found some Tofu noodles and some spicy, flavored tofu. A $6 gamble.<br />
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I'll keep you posted with my discoveries.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-88381558348903854282016-03-18T18:07:00.000-07:002016-03-18T18:07:44.459-07:00Bean WeekI decided to start with something basic and familiar:<br />
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<b><u>White Chicken Chili</u></b><br />
3 cups cooked white beans ( 2 cans rinsed or 3 c pre-cooked in a crock pot)<br />
4 cups broth<br />
1 large onion<br />
1 yellow bell pepper, minced<br />
1 jalapeno pepper, minced (with seeds for more heat and flavor)<br />
2 Poblano or Anaheim peppers, minced<br />
4 cloves garlic<br />
1 Tablespoon cumin<br />
1 1/2 tsp coriander<br />
1 tsp ancho chili powder<br />
1 large chicken breast, diced.<br />
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Serve with cilantro, lime and plain yogurt.<br />
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Adjust the heat with the mix of peppers. This combo results in a mild-medium hot chili (depending upon the peppers and your taste buds)<br />
On the heat scale:<br />
Jalapeno = 3500-8000<br />
Poblano 1000-2000<br />
Anaheim 500-2000<br />
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<b><u>Minestrone Soup</u></b><br />
2 onions, diced<br />
4-8 cloves of garlic<br />
1 46 oz of V-8 juice<br />
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1 quart low sodium broth<br />
4-6 cups cooked dried beans (garbanzo, lima, white)<br />
6-8 large carrots, diced<br />
inner 4-6 stalks of celery including the leaves, diced<br />
1 bell pepper, diced<br />
2 cups whole wheat pasta<br />
1 Tablepoon each of dry oregano and basil<br />
1 teaspoon each of thyme, onion powder, and garlic powder<br />
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2 zucchini, diced<br />
4 cups fresh greens (spinach, cabbage, chard)<br />
1 pound frozen peas<br />
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Cook onions until golden, add garlic and cook 3-5 min.<br />
Add remaining ingredients and simmer 15-20 minutes. You may want to wait until the last 5 minutes to add the greens, peas and any veggies that you want to remain crunchy such as zucchini.<br />
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Serve with fresh parsley, basil and parmesean cheese.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-24912277197742196662016-03-07T16:25:00.001-08:002016-03-07T20:38:47.604-08:00Dried Beans<br />
So today, I have spent 4 hours waiting for legumes to re-hydrate. I could just buy canned version, but this has no added sodium and a fraction of the cost. <br />
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Usually I soak the beans overnight. But today I did the "quick soak"<br />
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Rinse the beans. Remove the broken bits. Add double the water. Bring to a boil then turn off the heat. Let sit at least 1 hour. <br />
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At this point they either need to sit in a crock pot for 4-8 hours, or simmer on low about 2 hours.<br />
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I added 3-4 cloves of garlic, but otherwise, no other ingredients until they re-hydrate.<br />
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This was about 2 pounds of beans ( 3 scoops from the bulk scoop = 4 cups) for about $1.50.<br />
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3 cups of dry garbanzo beans - $1.24<br />
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Hummus: 3 cups of garbanzo beans,. Zest and juice of 1 organic lemon. 1/2 cup of tahini (sesame paste...like peanut butter).<br />
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I cooked this longer than usual ( 2 hour simmer) and removed as many of the chick pea skins as possible ( maybe 70%), Best hummus ever. <br />
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I put 3 cloves of garlic into the cooking liquid and 1 into the final result. Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com1tag:blogger.com,1999:blog-5106650881212794795.post-70109395335341452072016-03-07T15:26:00.001-08:002016-03-07T15:26:57.516-08:00Shopping List<div class="separator" style="clear: both; text-align: center;">
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This week's list starts pretty veggie heavy. $29<br />
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garlic x 4<br />
onion (pantry)<br />
16 mushrooms<br />
2 zucchini<br />
1 jalapeno<br />
2 Pablano peppers<br />
Munchy veg: sweet pepper bag & 2 peppers in the fridge, sugar snap peas, sliced carrots, baby carrot, grape tomato, asparagus x 2, green beans,.<br />
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Nuts, Legumes and whole grains. <br />
The white beans $1.44 for just under 2#. Waiting to become chili.<br />
Dry garbanzos $1.24. This is $24 worth of commercial hummus. <br />
Oats. $0.84 and I only used 1/2 for 4 servings.<br />
Barley $1.08<br />
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What else did I buy? <br />Kefir $3<br />
Yogurt $3<br />
Broth $5...I usually have some in the freezer<br />
Nuts: $6 for vegetarian dishes<br />
Chicken $ 6<br />
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So, for about $68, I have most suppers and and $2 reheat meals.<br />
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<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-69473628999138488782016-03-07T12:45:00.000-08:002016-03-07T17:50:01.937-08:00Happy Gut Bacteria ChallengeThe newest buzz in nutrition is to improve the balance of good and bad bacteria that hang out in your intestines. Lots of people have written books about this, and even more are trying to make a buck or two selling products promoting this idea. <br />
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I decided to do a month long challenge starting with foods that we already eat and are easily available at chain grocery stores in Boise. I'll have to hit some specialty stores in order to accomplish all the goals. <br />
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The basic principles are:<br />
1) Lots of variety of good microbes (the more sources the better)<br />
2) High fiber, 38g per day. Especially legumes<br />
3) Small amounts of meat. Grown without antibiotics.<br />
4) Fermented foods (sauerkraut, kimchi, miso)<br />
5) Eat foods that the good guys like to eat: resistant starch, legumes, onions, garlic, veggies<br />
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Additional challenges I see:<br />
<b>Time: </b>To find a balance between cost and time, I will develop menus that involve 1 shopping/prep day, 2 evenings of 20 minute meals, and everything else pre-prepared and ready to eat or re-heat & eat.<br />
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<b>Cost: </b>I'll include my actual costs with each recipe. I am initially using many convenience prepped foods but will note if there's an extra cost saving option. For example, I bought "Carrot Chips" which are just pre-sliced carrots for $2 for 12 oz. I could have paid the same amount for 2 pounds of carrots, but would have had time involved slicing them. <br />
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While I am an advocate of organic farming practices, I will focus the budget on "the dirty dozen" and give priority to locally grown over certified organic as in talking with local producers, I know many of them use organic practices but don't qualify for the certification process.<br />
Buy Organic: fruits you eat whole (berries, grapes, peaches, apples), leafy greens, tomato, peppers<br />
Don't bother: fruit you peal (banana,pineapple, avocado), cabbage family (broccoli, cauliflower, cabbage...because even bugs don't like to eat them), anything grown underground, asparagus.<br />
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Also there are always exceptions. Like today when I went to by the organic cherry tomatoes I bought last week at Winco, but they didn't have any this week. And the Organic rainbow baby carrots are the sweetest thing I have ever eaten so I will keep buying them even for more $.<br />
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<b>Additional Challenges:</b><br />
I hate yogurt and oatmeal. Hubby hates fermented foods and would like to eat a weeks worth of meat in each meal. <br />
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Among the group going to do the challenge with us, there's a mix of options for lunches between having to pack a "sack lunch" and being able to reheat a meal. And there is at least one person who insists he won't eat "leftovers", but eats frozen convenience food all the time (get over it!).<br />
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So here we go. The 4 week Happy Gut Nutrition challenge. I'll post menus and recipes in subsequent posts so sign up to get updates via blog readers or email.<br />
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<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-3212692425588216012015-01-05T15:38:00.000-08:002015-01-05T15:53:18.793-08:00BreakfastI hate mornings.<br />
I hate everything about mornings including food.<br />
I get hungry at 10:30am.<br />
I married a morning person.<br />
I have a morning person work schedule. <br />
Quite a conundrum.<br />
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I spent the first couple decades of my life skipping breakfast and the next couple trying to figure out some kind of fuel source that doesn't make me hurl. <br />
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I'm not a fan of eggs. Traditional breakfast options are too greasy or too sweet. Oh and while I'm being whiny, I should point out that when hubby retired and was home when I was getting ready for work, it made me late and forgetting lunch...simply because he made the mistake of "talking to me".<br />
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My solution is breakfast burritos. Frozen in batches. A month's worth left at work to re-heat.<br />
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I buy a 1.5 pound package of spicy, Italian bulk sausage and the same amount of ground pork or turkey (whichever is cheaper). I bake that on a rimmed 1/2 bun pan at 450 for about 20 minutes. After it cools, I break it into smaller pieces with my fingers and add 2 packages (2 pounds total) of frozen vegetables (any combo you like). Normally I add onions and mushrooms for filler and flavor, but I skipped them because of the new veg mixes. Saved time. :) <br />
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I also roast about 5-6 small potatoes, diced, using the same pan I cooked the sausage, using a small amount of the left over fat from the meat. That also takes about 20 minutes and can be done at the same time as the meat with a small amount of olive oil. <br />
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I heat the tortillas 5 at a time in the microwave for 30 seconds to make them soft. Then I add about 2/3 c of the filling to each.<br />
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No 2 batches of my breakfast burritos are ever the same. This combo makes 20 burritos, about 470 calories and 45 carbs each. They cost $1.25 each and re-heat in the microwave in 2 minutes.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-59146329405452729322015-01-05T09:21:00.001-08:002015-01-05T09:25:26.459-08:00Size Matters<div class="separator" style="clear: both; text-align: center;">
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You may have read about the trick to use smaller plates to help with portion control. Here's last night's supper as illustration. Hubby's on a 10.5" plate.<br />
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Compared to mine on an 8" plate.<br />
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The coleslaw and pineapple portions are the same. On the other hand, I made my sandwich with 1 slice of bread instead of 2. It also used an ounce less meat. I also skipped the butter on my sandwich and put some of the slaw on my sandwich after the photo. <br />
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Difference between the 2 meals? 230 calories.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-72665197958743948682015-01-04T14:25:00.000-08:002015-01-04T14:37:33.678-08:00High Nutrient, Low Cost ChallengeLike many people, I am re-focused on my health and nutrition goals in the new year. As I was running errands Saturday, I stopped at Albertsons for a few things to get us through to my normal shopping day (Monday). I also threw away the receipt, but here's the list with some recalled costs.<br />
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I didn't think at the time to take a photo, but here's what $30 bought:<br />
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1 deli roasted chicken ($6?)<br />
3 tubs of fruit - pineapple & cantaloupe. (3 for $10, usually $4 each)<br />
2 1 pound bags of "baby carrots" ($5)<br />
1 small head of cabbage ($2?)<br />
1 bag of organic romaine lettuce hearts ($4?)<br />
2 heads of broccoli ($3?)<br />
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For meal 1 (2 people), I cut of the stem of the broccoli and saved it for coleslaw and added 1/2 package (8 oz) of baby carrots and steamed in the microwave for 3 minutes. Added 2 tsp butter while hot and tossed to spread the flavor.<br />
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Served 2 cups of mixed veg with legs and wings of the chicken and 1 cup of mixed fruit. <br />
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$2.50 per person<br />
40 carbs, about 400 calories<br />
loaded with vitamins C and A<br />
4 minutes to prepare.<br />
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Meanwhile, I found a KFC coleslaw knock-off recipe. I used 1/2 of the small cabbage, 4 carrots shredded along with the broccoli stems, 1/4 onion, plus the mayo, lemon and milk I had on hand for the sauce. 1 cup per person,<br />
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I served this for dinner with baked halibut (stashed in the freezer), 3/4 c of brown rice (staple) and 1 cup of a frozen mixed veg blend. <br />
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A fair estimate for the side dishes would be about $1.25 per person. Halibut cost would depend upon where you live and the season. I think I won this fish at a fund-raiser.<br />
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Currently, the chicken bones are becoming amazing broth. I saved the breasts to use for sandwiches (to buddy up with the remaining cole slaw).<br />
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The odd bits of chicken, I'll add back to the soup.<br />
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I put all the bones and skin from the deli chicken into a pot. I also rinse out all that "jell" from the bottom of the container and included that in the pot. After I took the photo, I added 1/4 onion, 2 cloves of garlic and some dried herbs: tarragon, rosemary & a bay leaf. It will simmer for a couple hours. I will then pull out all the bones and bits, then let it cool overnight to solidify the fat.<br />
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So...are you SURE you want to try to convince me that eating healthy is expensive?<br />
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<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-41243238256955919522014-03-14T09:34:00.001-07:002014-03-14T09:34:29.939-07:00Spa Water<div class="separator" style="clear: both;">For a cheap and healthy drink, add a few slices of fruit or cucumber or some fresh herbs like mint or lemon balm. This week I have made lemon-lime, lime-cucumber, and strawberry-cucumber. I bought the contaner for $ and each 8 cup batch costs about a quarter. Give it a try! <a href="https://lh3.googleusercontent.com/-phc_o0KubQI/UyMvkGXjogI/AAAAAAAAEYM/GUZMJvwoK0c/s640/blogger-image-339602596.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-phc_o0KubQI/UyMvkGXjogI/AAAAAAAAEYM/GUZMJvwoK0c/s640/blogger-image-339602596.jpg"></a></div>Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-58854084222527425562014-01-06T16:02:00.000-08:002014-01-06T16:12:12.779-08:00Frugal Healthy Broth<div class="separator" style="clear: both; text-align: center;">
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One thing that you will always find in my freezer is homemade broth or stock. This was from the turkey we had at Christmas. It is absolutely amazing.<br />
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Today, I bought a 4 pound family pack of lean hamburger for about $12. I am pre-prepping it for multiple recipes. <br />
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I decided to start the cooking by boiling it. The advantage of this is that it keeps the texture of the meat as the long "strings" rather than "clumps". I prefer it this way, and that is the appeal of fast food taco meat for many of my clients. <br />
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I added a heaping spoon of Crab Boil to a 1/2 pot (1 gallon?) of water. I used to live in Louisiana, so I always have a 4 pound container of this around. I wonder what the statue of limitations is for secret recipes that you have sworn not to pass on. I'm not willing to chance the bad Karma. Let's just say it's an undisclosed amount of salt, black pepper, cayenne, garlic powder, chili powder and MSG.<br />
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After pulling the meat out with a strainer and let finish draining in a colander, I threw in some "Dutch Yellow" baby potatoes that we bought for Thanksgiving and never used. And an onion and garlic. Cooked all of that for 20 minute at a rolling boil. Those will turn into a meal yet to be disclosed.<br />
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The liquid reduced by about 20%. It's now cooling to be a spicy beef broth. <br />
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Home made broth has so much more flavor than store bought and is FREE from leftovers! Make some. Freeze it. No matter how little space you have in your freezer, this is worth it. Pitch the Hot Pockets to make room.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0tag:blogger.com,1999:blog-5106650881212794795.post-37512689906929856562013-12-05T07:22:00.000-08:002014-01-06T16:03:54.338-08:00Breakfast SandwichQuick, easy, healthy. What could be better?<br />
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1 egg + 1 egg white<br />
1 oz diced meat (ham, smoked turkey, spicy sausage)<br />
1/2 oz shredded cheese<br />
2 slices bread<br />
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In a microwavable container that is approximately the size and shape of the bread you are using, whisk the egg.<br />
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Add meat and cheese. Because these are both salty, don't add any salt, but do consider other spices like pepper or curry. You can also add up to 1/2 cup leftover cooked vegetables. Raw diced bell peppers are also nice if you like some crunch.<br />
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Microwave on high heat for 1 minute. Check if done - bottom center solidifies last so a clear container is nice so you can see. Cook up to 1 minute more. If you are adding frozen ingredients or vegetables, it may take 2 mintues total. Let sit for 1 more minute to finish cooking.<br />
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Invert your egg patty onto your bread (plain or toasted) and enjoy.<br />
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<b>Cost:</b> Fall 2013 $0.60<br />
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<b> Nutrition:</b> 330 calories, 30 carbs, 26g protein, 650 mg sodium, 18% DV calcium, 14% DV Iron.
(Compared to a commercial egg muffin, this has similar calories, but equivalent of 1 ounce more protein, 120mg less sodium and 3 g more fiber.)<br />
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<b>Convenience Tip</b>: I bought some portion cups at a restaurant supply store. I pre-portion the meat and cheese and freeze them for later. These can be washed and re-used several times.<br />
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<b>Nutrition Tip:</b> 2 egg whites in place of 1 whole egg saves 32 calories from fat with 2g more of protein.<br />
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<b>Nutrition Tip:</b> Another way to increase flavor while decreasing fat is to add your own sausage seasonings to lean ground chicken, turkey or pork. As a compromise, cook your favorite spicy sausage with an equal amount of lean meat to cut fat in half. Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com2tag:blogger.com,1999:blog-5106650881212794795.post-45194547472424463042013-12-05T06:33:00.001-08:002013-12-05T06:54:20.082-08:00Crustless QuicheOne of my first nutrition blog post was the recipe for an appetizer called "Spinach Squares" which I now make all the time as a crustless quiche with endless variations.<br />
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Non-stick vegetable spray<br />
3 eggs or 6 egg whites or 3/4 c egg substitute<br />
1 cup whole wheat flour<br />
1 cup non-fat milk<br />
1 teaspoon salt<br />
1 teaspoon baking powder<br />
8 oz sharp cheddar cheese, shredded<br />
2 packages (10 oz each) frozen spinach, thawed & drained*<br />
1/3 cup minced onion.<br />
* can substitute 4 cups of any cooked, diced or minced vegetables for the spinach & onion<br />
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Heat oven to 350. Spray 9x13 inch baking dish with non-stick spray. In a large bowl, beat eggs. Mix in flour, milk, salt & baking powder. Add cheese, spinach and onion. Spoon into baking dish and bake 35 minutes. Remove from oven and let cool. Cut into 12 squares<br />
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<b> Nutrition information:</b>
144 calories, 10g carbohydrate, 4 g fiber, 10g protein, 8g Fat, 480 mg sodium, 90% DV of vitamin A and 24% DV Calcium. (lower fat and calories with egg whites or subs)<br />
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<b> Cost: </b>Fall 2013 pricing $6.29/recipe, $0.52 per serving<br />
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<b>Variations:</b> <br />
<u>Lower Sodium</u>: Reduce or omit the salt. Reduce the amount of cheese. Buy lower sodium cheese. Then increase the flavor by adding fresh herbs with the vegetables or try spices like curry powder.<br />
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<u>Flavor:</u> Change the cheese: by using strongly flavored cheeses you can use less, saving both sodium and calories. Add herbs: parsley, tarragon, thyme, sage are all great in this. Vary the veg: onions, mushrooms, cooked greens, chopped broccoli, last night's leftovers. Add some meat: 1/4-1/2 cup diced finely just to add flavor. In addition to traditional "breakfast" meats, consider smoked salmon. <br />
<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com2tag:blogger.com,1999:blog-5106650881212794795.post-65410745172582343912013-10-28T17:16:00.000-07:002013-10-28T18:27:43.356-07:00Healthy on a Budget ChallengeOne of my greatest frustrations as a dietitian is when people tell that they can't eat healthy because "it costs too much." Hogwash. My daughter K has agreed to help me prove my point. She is in her first apartment and now realizes that her lack of interest in mom's effort to teach her to cook has left her with a repertoire of 3 dishes. <br />
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I designed a 2 week menu for 1-2 people. In many cases, it reflects the preferences of the menu tester more than the nutrition goals of her mother. It does require several hours of cooking on the day that you shop, but then the rest of the time it's mostly assembly and reheating. They can be eaten in any order desired. However, anything not to be eaten within the first 3 days should get moved to the freezer. <br />
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<u>Breakfasts: </u><br />
Toast<br />
Bagels<br />
Oatmeal with Spiced Apples*<br />
Egg Sandwich*<br />
Eggs Benedict*<br />
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<u>Lunches (most need to be cold/non-reheat for work)</u><br />
Ranch Chicken Wrap*<br />
Chicken Sandwich, carrot sticks<br />
BBQ Chicken Sandwich with lettuce & carrot slaw *<br />
Chicken Pasta Salad *<br />
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<u>Suppers: </u><br />
Baked Chicken, Baked Potato, Green Beans *<br />
Clam Chowder, Toast or Biscuits *<br />
Chicken Caesar Salad with Homemade Croutons *<br />
White Chicken Chili, Toast *<br />
Chicken Noodle Soup *<br />
Bean & Rice Burritos *<br />
Chicken Quesadilla *<br />
Chicken a la King *<br />
Chicken Rice Bowl *<br />
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*Recipes and Posts to follow<br />
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I assumed (and was mostly correct) that she had NOTHING to start with. My first buy was about $110 which included $23 of staples and storage, $25 of foods of basics that would be covered by WIC vouchers for those who would qualify and the remaining being $48 Nutrition Bargain Foods, $8 special ingredients and $7 bakery outlet bread.<br />
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Our first round of cooking included:<br />
roasted chicken<br />
baked potatoes<br />
clam chowder<br />
pre-prep of cheese, ham, caramelized onions, cinnamon sugar, pumpkin pie spice sugar<br />
ranch flavored croutons<br />
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and once the chicken cools down: homemade chicken stock<br />
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Stay tuned for more. <br />
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<br />Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com3tag:blogger.com,1999:blog-5106650881212794795.post-65137030817256065322013-03-06T17:12:00.000-08:002013-12-05T06:49:50.857-08:00Final Tic Tac Recipe<div class="separator" style="clear: both; text-align: center;">
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Just when you thought the foolishness was over, I decided to post one last Tic Tac Recipe. Truth be told, I did all of the recipes on my day off but thought y'all might be too overwhelmed absorbing them all at once.<br />
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I've never had any luck doing a brine for chicken. I tend to forget I was brining and when I remember it's a salt lick. These were chicken thighs that I put in a brine solution that was 1 cup <a href="http://marjorierich.blogspot.com/2013/03/tictac-cardamom-challenge-1.html">orange tic tac simple syrup, </a>1/4 cup salt and a quart of water. After 5 hours in the brine, I patted them dry and added<a href="http://marjorierich.blogspot.com/2013/03/tictac-lamb.html"> the dry rub that I put on the lamb</a>. They then were baked at 350 for about 25 minutes and served with mashed potatoes and a big salad. <br />
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The brine did keep the chicken very moist. There was a very faint orange Kool-aid type of flavor which was neither offensive nor awe inspiring. The cardamom was very subtle...which frankly is a hard thing to do with cardamom since it has such a strong flavor. <br />
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I lost interest before I made anything with the green apple or wintergreen Tic Tacs. <br />
Would I ever make any of these again? Well, I would put cardamom in a muffin again. I would also use the ground tic tacs as a sugar sprinkle on top of muffins or to rim a glass for a fancy drink. Pardon me while I toddle off to make an orange-tic-tac-rimmed pineapple juice spritzer.Marjoriehttp://www.blogger.com/profile/09426062040438565996noreply@blogger.com0