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Glycemic Index In Brief
2008-05-02 18:20:00 The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recomm...
By: Diet and Fitness
Coconut Milk Yogurt At Last! [Dairy Free] [Soy Free] [Vegan] [Low Carb]
2008-04-29 13:51:00 Alas, the coconut milk yogurt has materialized in my kitchen! Sorry for the ridiculously long wait, but as I mentioned previously in my Ginger Sea Bass post, we were waiting on the probiotic and then went to GA for vacation after my exam and blah blah. Yo don't care, right? The yogurt is here in all of its gluten free, dairy free, soy, nut, corn, yeast, yadda yadda free glory!! I am really sorry I am a month late, Seamadien :) Can you forgive me? I am loving your spinach pie and that St. Pats pot pie looks intriguing...Anyways, back to the coconut yogurt and why I chose Christian from Stephen's Recipes for my adoption way back when. I have a very strong connection to family (at least in my mind, don't ask my mom :) ) and I admire someone who has children and not only devotes their love and energy to them, but also sets aside time to blog about allergen free living for the rest of us! Christian has a sense of humor (see the taste warning at the blog header) and is committed to pro...
Top Reasons Why Diets Don't Work
2008-04-25 14:11:00 The Hot Latin Diet: A FirstLook FeatureDr. Manny Alvarez, a Fox News senior medical correspondent and author of The Checklist will be releasing a new book next week--The Hot Latin Diet: The Fast-Track Plan To a Bombshell Body. In the hot looking book he cites the Top Reasons Why Diets Don't Work:1. The search for a quick fix instead of long-term changes2. Eating mindlessly3. I'm stressed: Let's eat4. Heading for fries instead of an apple5. Caving in to others' needs instead of your own6. The ol' "I'll start my diet tomorrow"7. Hitting the bottle8. Taking a drastic all-or-nothing approach9. Thinking "I can't""Fad diets," Dr. Mann-y writes, "are fleeting." Pointing out the pros and cons of The Atkins Diet, The South Beach Diet, The Zone, The Sugar Busters Diet, Weight Watchers, The 3-Hour Diet, The Cabbage Soup Diet and the Lemonade Master Cleanse, his major points are: restrictive diet...
By: BasilandSpice
Glycemic Index - What Is It?
2008-04-25 07:00:00 Do you know what Glycemic Index is? In fact, the index was first introduced at the University of Toronto in 1980s. The index is a system to rank the effect of carbohydrates on the blood glucose level. As you may know, carbohydrates will be broken down in our body and converted to glucose. Some carbohydrates will be broken down very quickly in our body when some will be broken down a lot slower. The index will be higher for the former and lower for the latter. From this, you will probably know that what a low glycemic index means. It means that you will get less glucose or sugar from the foods. There is also a dieting plan which is based on this index. The basic idea is that you should eat more foods with a low index and avoid foods with high index. This is because it will help to reduce the production of blood glucose and at the same time you will not feel hungry. In fact, the diet does not only rely on the glycemic index. It will also take the calorie intake into account. As a resu...
Nurses Are Always On Diets
2008-04-17 13:14:00 Since receiving her medical degree from Yale in 1994, Christine Lydon, MD has made it her life’s work to educate people about sound nutrition, effective training techniques, and lasting approaches to weight loss. A fitness personality and physique model with a long list of television and print credits, Dr. Lydon has served as a nutrition consultant to large corporations, as well as a personal fitness consultant to a diverse clientele ranging from housewives and firefighters to celebrities like supermodel Carre Otis, Quentin Tarantino, and the late Richard Pryor. Dr. Lydon, author of Ten Years Thinner, currently devotes herself to writing and speaking about weight management, disease prevention, and nonpharmaceutical alternatives for increased longevity. Guest Blogger Christine Lydon--Chris, I am a nurse. We nurses are always on diets. I love Ten Years Thinner because of the sensible nature of the program. However, I have one problem that all shift workers will have to add...
By: BasilandSpice
Ginger Sea Trout Asian-Style Soup [Low Carb] [Low Fat]
2008-03-31 22:46:00 Sorry all for the long delay between posts, we've been busy bees trekking back and forth to Atlanta for Easter and wedding planning. Nothing like a great relaxing post-prelim break of driving furiously all around North Carolina and Georgia. If you've never been to Atlanta and like pain, I recommend I-285 during rush hour -- perfect meditation time! What else are you going to do for a 2 hour (10 mile) journey across the dry, cracked pavement? Anyways, Easter was great and family visits home were more than worth the trip (I'm not just saying that because our families read the blog... no way, ha).I hate the girly details in wedding planning though. I still think jeans and hiking up the Appalachian Trail is a great wedding. God can hike, right? I might need to check on that before I pack my favorite washed denim $3 thrift store jeans. Weddings, I have come to realize, are complicated beasts. Do you know how difficult it is to find inexpensive sundresses or casual bridesmaid dr...
Foods with Low Glycemic Index
2008-03-28 06:00:00 The Glycemic Index, or GI, has been supported and popularized in recent years by medical practitioners worldwide. The glycemic index is a ranking system that places a number value on foods based on how much and how quickly they raise blood glucose levels. The glycemic index separates good carbs from bad carbs through ...
By: Resources zone
Quick Coconut Potato Herb Soup [Vegan]
2008-03-17 19:33:00 Good news! This is my first official post-passing-the-prelim post. I have to admit, this is an old post which has been patiently waiting in the bin, so I do apologize for my .. lateness. The hard work paid off and I am now an official PhD candidate (still cheap grad labor, yesss!)... I guess those guys really want to know how 22Ne+p affects 23Na (must they salt their food often I wonder?). The coconut yogurt is still in the works, I promise! Sorry for all the delay and excuses; the gf/df probiotic we ordered is taking its sweet ole' time to ship here.Thanks for waiting patiently at your computer and Happy Saint Pat's Day!! I figured this green-looking (well, in these pictures at least) soup might add to the cheer since everyone claims that last bit of 1/1000000 drop of Irish heritage today. So drink up (the soup :) ) and honor good old St. Patrick. I know there are about a billion potato soup recipes out there, but I thought I'd add one more :) I am very pressed for time r...
Buckwheat Coconut Caraway Biscuits [Low Carb]
2008-03-03 16:18:00 1/2 c. organic buckwheat flour1 t. non-aluminum baking powdersea salt1 t. organic raw apple cider vinegar1-2 t. freshly ground caraway seeds (fruit)onion and garlic powderpunch oregano2 T. smart balance light, melted or 2 T. organic coconut oil2 eggs2 T. agave1 T. flax (optional)In a medium bowl, mix the eggs (or egg substitute with 3 T. ground flaxseed), melted vegan smart balance (or organic coconut oil, whichever you are using), agave, sea salt, and apple cider vinegar. Add in the coconut flour, buckwheat flour, baking powder, flax (whole or ground) to the bowl of liquids. Stir the batter as you add the coconut flour and flax so that no lumps are formed and the moisture is distributed evenly. You can add a few tablespoons of water or unsweetened applesauce if the dough becomes too thick and tough to stir. The high fiber content of the coconut flour, flax, and buckwheat will absorb the moisture quickly. Grind the caraway seeds in your mortar by hand, with a little coffee gri...
Quick'n Tangy Broccoli Soup [Vegan] [Low Carb] [Low Fat]
2008-02-25 18:57:00 1 lb. fresh broccoli (try to get stalks with as much floret head as possible. Less stem is better!)2 c. low sodium organic vegetable broth (Pacific brand is gluten, dairy free, and vegan)1 to 1 1/2 c. organic lite coconut milk1 c. water1/4" chunk fresh ginger root7 cloves fresh garlic5 t. nutritional yeast2 T. extra virgin olive oilSeasonings:turmericfreshly ground cuminrosemary, to tastesea salt and pepper1/2 fresh lime, peeledOptional:2 T. organic hemp protein powderOnce all of your ingredients are in order, start by washing your fresh broccoli and chopping off a few of the florets to reserve for later. I used these florets at the end for garnish and texture.Fill your Vita-Mix (or other blender) with the vegetable broth, coconut milk, water, garlic cloves, jalapeño, olive oil and seasonings. The beauty of easy blender soups like this is that you can just throw the veggies in whole; no chopping required. This is a time saver we can all appreciate. I put the garlic and pepper on...
Easy Roasted Chili Salsa [Vegan] [Low Carb] [Low Fat]
2008-02-10 22:54:00 These past few months, Jon and I have been quite busy. From plodding through our degree programs and planning our wedding, finding a time to sit down, relax, and write to you has been a blessing seldom received. Rest assured, we've still been cooking and have plenty recipes stored away! Lately, we've focused on the often-requested, though rarely shared, weekend meals to last the week. Recipes for roasted-quinoa porridge, David's coconut guacamole, roasted tomato hummus, and cinnamon flax butter adorn our more recent list of recipes yet-to-be-posted. The Omega-3 packed cinnamon flax butter was delicious on our Sunrise Cinnamon Raisin Biscuits. We traded a batch of our roasted tomato hummus for two of Pete's Kombucha SCOBY's, for which Pete said:That was very likely the best hummus I've ever tasted. I had to control myself to not eat the entire tub... With those SCOBY's, we started brewing our own kombucha. [My addiction was becoming a tad too expensive .. :) ]One thin...
Glycemic Index And Diabetes - Is A GI Diet Good For Diabetics?
2008-02-07 00:45:00 The Glycemic Index (GI) diet was all the rage a few years ago. It was promoted as a new diet plan that helped you to control your weight but was also good for you because it limited the amount of sugar entering the body. This was of interest to diabetics as they had to monitor their blood sugar levels at all times. People were interested in the glycemic index number for an apple, a piece of bread or a bowl of breakfast cereal and many other things. However it was not as simple as that as the GI number could vary depending on how ripe the fruit was, the type of bread or how the cereal had been cooked. This article will explain what is the glycemic index and how it works in relation to diabetes.What is the Glycemic Index ?The GI is a rating system for foods, mainly carbohydrates. It shows the effect that the food will have on the body's blood sugar levels. Consequently it is an indication of how quickly the carbohydrate food is broken down by the body. Foods with a low GI are broken ...
By: news diet
Turkey "Chili" Cabbage Soup [Paleo] [Low Carb]
2008-01-29 21:33:00 It's still January, our national soup month, and it is a bit warmer outside (in the 40's now), but since we've been on a soup binge I thought I'd squeeze this last one in. I bet everyone is sick of my soup and turkey already :) Bear with me just a bit longer here and maybe even try your hand at your own chili-soup concoction. If you don't do meat, I have just stolen my old red cabbage soup and veggie soup "recipes" (they all have similar ingredients and I don't do recipes- anyone else's or my own), so don't feel oppressed by all the recent turkey food. Cabbage is delicious in its own right. My soup archive is here if you do so dare to venture into soup-land.Anyways, I decided that this sad package of ground turkey I had in the bottom of the fridge deserved a privileged place on my soup extravaganza list. This was inspired by both my shivering body (last week it snowed ?!?) and Melissa's latest bison chili post. I have been building on top or alongside many of Meli...
Sage Turkey Spaghetti [Low Carb]
2008-01-22 23:48:00 1 lb ground turkey1/2 small green pepper2 small onions, chopped1 28 oz can fire roasted organic (whole) tomatoes1 small can (7 oz) mushrooms, drained1/4 c. dried/dehydrated zucchini slices (or fresh)1 organic carrot, gratedred wine, to taste1 can 15 oz. organic tomato sauce2 T. apple cider/red wine vinegar~1/4 c. pure water (optional, it thins the "tomato-ey" taste a bit)Seasonings:RosemarySageGarl-icCrushed Red PepperSea salt and pepperItalian seasoningextra virgin olive oilfresh basil leaves, choppedIn a food processor, mince the garlic and basil together. If you like a little heat, add a seeded red chili or a jalapeño. Roughly chop the onions and green pepper and set them aside. Open all the cans and drain the mushrooms (or use fresh mushrooms). I used the Saladmaster to finely grate the carrot and set it aside for later.In a large frying pan or electric skillet, add the coconut oil or other safe sautéing oil and turn the skillet to medium heat to melt the coconut oil. As a r...
Easy Seaweed "Egg Drop" Soup [Low Carb]
2008-01-15 16:54:00 This is a really easy, quick soup that I even make for breakfast on chilly mornings. Organic sea vegetable like kelp or dulse provide a wide array of vital minerals and nutrients, especially natural iodine. Iodine is necessary for proper function of the thyroid and has been shown to strongly benefit those with hypothyroidism. Note that too much iodine can actually block the thyroid function, so (as always) use common sense and eat it in moderation.Sea vegetables offer high fiber, iron, calcium, vitamin C, B vitamins (pantothenic acid, riboflavin, folate), zinc, copper, and vitamin K, magnesium and manganese. Many to all of these vitamins and minerals are lacking for Celiacs and others with malabsorption issues. Nutrion Data information for kelp is here, but there are many other varieties of seaweed with fantastic health benefits. A great simple guide to the different kinds of seaweed is at World's Healthiest Foods. Their recipe for shitaki mushroom and seaweed soup is pretty...
Easy Red Cabbage Soup [Vegan] [Low Carb] [Paleo]
2008-01-11 15:43:00 I love the color of this super easy soup, not to mention the vitamin-packed nutrition from the fresh red cabbage. My mother always said that color is the key to health- fresh, colorful veggies are full of vitamins and minerals essential to our health and digestion. Red cabbage is high in Vitamins C, K, and the B vitamins, as well as iron. The World's Healthiest Foods site lists cabbage and describes the detoxifying ability and digestive boost which cabbage gives the body.This is a quick soup which we love and has even been a hit with my sometimes picky family. It makes a great simple appetizer and is very low calorie- served with a nice big green salad and a balanced entree, you're well on your way to a healthy weight loss meal. Melissa, this is my first soup for January "soup month" and I'm looking forward to many more recipes from the whole community (where's your kale and cauliflower one? :) )6 c. water1 whole small organic red cabbage headsea saltpepper2 T. extra virg...
Cashew Raisin Sprout Salad [Vegan]
2008-01-08 19:30:00 4 c. organic lettuce (I used red leaf)1/4 c. organic jumbo mixed raisins (no sulfur)1/2 yellow onion, sliced1 organic carrot, gratedlarge handful(s) fresh alfalfa sprouts1/4-1/2 c. organic raw cashews (unsalted)Dressing:1 T. balsamic vinegar2 T. extra virgin olive oiloreganosea salt and fresh pepperdried basilToss lettuce and sprouts in a large bowl. Sprinkle over the cashews, raisins, and onion slivers. Mix (I just pour it on, but you can shake it together) olive oil and vinegar and pour over the salad. We had this with our Balsamic and Molasses Grilled Salmon and some red cabbage, onion, and kale sauteed in virgin coconut oil- delicious and packed full of health for the new year!Serves: 1-2
Grilled Balsamic and Molasses Salmon [Paleo] [Low Carb]
2008-01-08 19:28:00 1 large fillet wild caught salmon (1.75 lbs)lemon juice, to tasteBalsamic Molasses Glaze4-5 T. organic unsulfured blackstrap molasses3 T. no-sulfur balsamic vinegar2-3 T. extra virgin olive oilsea salt and pepperdried dilllemon juice to tastegarlic powderlemon pepperPrepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.I've talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but i...
Tangerine and Spinach Omelet [Paleo] [Low Carb]
2008-01-06 22:26:00 After a long, blessed holiday season and New Year, we're back with some seasonal citrus and fresh spinach. I hope the holidays were as great for everyone else as for us; I have been so busy visiting with family that I haven't had much time to sit down at a computer at all. I'll fill everyone in on all the boring details of our Celtic wedding shower which we held on Yule (Winter Solstice) and whatnot later, but for now, let's eat!2 Clementine oranges, peeled & sectioned4 oz. whole organic mushrooms1/2 bag (5 oz) fresh spinach4 free range eggs2 T. extra virgin coconut oil (frying)2 jalapeños (optional)~ 2-3 oz. lite coconut milk (for whipping eggs- optional, can use water)Seasonings:garlic powderrosemary (fresh)curry powder1 T. balsamic vinegar2-4 T. extra virgin olive oilsea salt and pepperTurn your skillet to medium high and add the coconut oil to melt. Add a tablespoon of water (or lite coconut or other "milk" or olive oil) and whisk the eggs in a medium bowl. Wash and ...
What Is Glycemic Index Dieting?
2008-01-02 03:06:00 What Is Glycemic Index Dieting By: G. D. HoldonDieting based on glycemic index has been a hot topic for a while now. More commonly now the more complex glycemic load is used in dieting. Glycemic load is the number of grams received from the product of carbohydrates and the glycemic index, divided by one hundred.Dr. Jennie Brand-Miller of Australia became famous after doing a 12-week study for young adults of excessive weights to measure the effects of four popular diets. What all four of these diets had in common was that fat was maintained at about 30% of total calories. The total calories were themselves measured out to about 1900 for the men and 1400 for the women.One of the key elements studied was how dieting based on the glycemic index compared to diets rich in protein. Dr. Brand-Miller wanted to know how these different types of dieting would influence weight loss. She also measured the correlations between the diets and negative cardiovascular developments.Below is a list of...
The Glycemic Index Healthy Diet Plan
2007-12-27 00:00:00 Losing weight is a very good investment in your long-term health. Quite apart from the fact that your body will be in better shape if you lose weight, there are many other health issues that will benefit from a reduction in body fat. Diabetes is one of the most obvious areas of concern with overweight people ...
Slippery Elm Bark and a Yummy Healing Tea [Vegan]
2007-12-08 03:47:00 Just recently, I discovered slippery elm bark (powder). If you are not aware of it, read on! Slippery elm has a number of amazing benefits (particularly for those with irritable bowels); I am a huge fan!Slippery Elm Bark can be found in the bulk herbs section in your local health food store (or online). I'll give a brief list of the healing properties of the bark and an easy tea recipe which has performed miracles on my digestive track recently. Seeing how many people, especially high stress individuals (that's me!) and Celiacs, have irritated digestive tracks, I thought this information was relevant from Wikipedia and Dr. Karl Smith's informational sites.Slippery Elm Bark, or ulmus fulva, is an herb from the inner part of the elm bark which is usually sold in a finely ground powder. It hails from the elm tree and masquerades under many names: American elm, Indian elm, red elm, moose elm, sweet elm, rock elm, and winged elm.It is a very safe and gentle herb an...
Glycemic Index - Nutritional Facts
2007-12-06 00:00:00 We are what we eat. Who hasn’t heard that phrase before? But, if that were true there’s be an awful lot of Oreo Cookies and packages of French fries walking around out there. Take another look - there are! Americans are fatter and sicker than ever before and our food is to ...
Artichoke Curry Bison Burgers [Paleo] [Low Carb]
2007-12-04 01:32:00 1 lb ground bison (local if possible)1 T. extra virgin olive oil (since grass fed meat is very lean)1 free range egg (optional- some ground flax or psyllium powder keeps it together nicely)1 small jalapeño with seeds3 cloves fresh garlic, minced1/4" piece fresh ginger root, minced2-3 T. extra virgin olive oil1 can quartered artichoke hearts, drained2-3 sliced red onion, garnishSeasonings:sea salt and pepper2 T. crushed red pepperdash hot curry powder (to taste)Ok, I'm going to cheat here and use old instructions on how we make our burger patties. No methodology has changed, so here's the scoop:To make burgers:First mince or finely chop the garlic and ginger in a food processor. In a large bowl, mix fresh or defrosted meat, the minced garlic and ginger, seasonings, olive oil, and egg (if the egg is included).If you're not using egg, you can omit it entirely or add the psyllium powder or freshly ground flax now. If you use flax, be sure to buy whole flaxseed (it is cheapest in b...
Glycemic Index - Enhance Your Quality of Life
2007-12-04 00:00:00 The Glycemic Index (GI) is a ranking if foods based on scale of 0 to 100. The ranking scale is calculated on how much affect carbohydrate consumed has on human blood glucose levels. 55 and Below = Low 56 to 69 = Moderate 70 and Above = High High GI foods will raise an individuals blood glucose ...
Why Is the Glycemic Index Important In Weight Management?
2007-12-01 00:00:00 The term glycemic index or GI for short is becoming a more common buzzword associated with weight loss and weight control programs. Many people are not clear about what this term realy encompasses. To make the required adjustments to our diet, we need to understand what the glycemic index is and what foods affect our ...
Banana Spice Pancakes
2007-11-30 18:03:00 1/2 c. all-purpose gluten free baking mix1 egg2 ripe organic bananas1 t. vanilla (organic/fair trade)1/2 t. non aluminum baking powderdash 50-50 cinnamon/cayenne1 t. cinnamondash nutmeg1/4 c. water1 T. organic virgin coconut oil or extra virgin coconut oil (frying)1 T. honey or agave nectarCombine all dry ingredients in a large bowl. Stir in beaten egg, water, and vanilla, mixing well. Stir in the cinnamon-cayenne and nutmeg. Drizzle in the agave nectar (or honey). Slice or mash in the banana and mix the batter until it is smooth.Melt the coconut oil (or olive oil) in a large frying pan and preheat the pan to medium heat (5). Once the oil is melted, turn the heat down to 3 or 4 and spoon in batter. Cook 2 minutes until the sides bubble. Flip and cook another 2-3 minutes. Serve with a dash of cinnamon, or your choice of fresh fruit topping, Smart Balance Vegan butter, honey, or agave nectar.Variations:1/4 c. porridge and/or 1/4 c. raw cranberries
Grapefruit and Cranberry Glazed Green Beans [Vegan]
2007-11-24 03:11:00 1 lb. frozen beans1/2 can (8 oz) organic jellied cranberry sauce (no corn syrup)1/2 c. raw cranberries2 large grapefruits, peeled, sectioned, and choppedsea saltparsleydash crushed red pepperdash garlic saltSteam the green beans until bright green and tender, about 5 minutes. Do not over cook. While the green beans are cooking, peel the grapefruit and remove the seeds. We sectioned the grapefruit and then chopped the individual sections to add to the beans at the end.Once the beans are finished steaming, drain them if necessary. Add the organic cranberry sauce and stir well over low heat. Stir until the cranberry sauce has mixed in like a marmalade and coated the green beans.Add the whole cranberries and chopped grapefruit sections. Sprinkle in the seasonings and mix well. Serve warm. This is a great quick recipe for the holiday craziness which relies on the sweetness of the cranberry (and sauce) as well as the grapefruit for the sweet-tooth appeal. We opted out of marshm...
Simple Maple-Molasses Pecan Carrots [Vegan]
2007-11-24 03:10:00 6 organic whole carrots2 T. organic maple syrup3 T. organic no-sulfur blackstrap molassesparsley1/4 c. organic whole shelled pecansWash and dry the carrots. You can microwave or steam the carrots for the fastest cooking, although roasting them in the oven is delicious too. I did a quick microwaving of the washed and dried carrots for about 4 minutes on high until they were bright orange and slightly tender. We like our carrots with a tender outside and a little crunch inside, so if you like mushy vegetables, you should cook your's longer.Just before serving, combine the blackstrap molasses and maple syrup in a small bowl along with the pecans. Mix well and drizzle over the hot carrots. Sprinkle over the parsley and serve hot. We had these with Rotisserie Rosemary Lamb, some homemade sweet potato chips made with the Saladmaster, and Cranberry-Grapefruit Green Beans.Serves: 4-6
Cran-Blueberry Coconut Flour Muffins [Low Carb] [Paleo]
2007-11-14 20:43:00 1/2 c. organic coconut flour~1/4 t. (dash) xanthan gum~1/2 t. non-aluminum baking powderdash sea salt4 packets (single serving) Steviacinnamon3 eggs at room temperature1 T. organic vanilla2 T. organic virgin coconut oil (melted or liquid form) OR ~1/4 c. Earth Balance Vegan Butter*1/4 c. frozen raw cranberries1/4 c. frozen raw organic blueberries1 T. agave nectar~15 T. water, added one T. at a time to adjust consistencySpray muffin tins with nonstick spray and preheat the oven to 350 degrees. In a large bowl combine all dry ingredients. In a seperate bowl add the eggs and whisk well. Add the vanilla and coconut oil (or melted and cooled butter) to the eggs and beat together. Pour the egg mix into the dry ingredients while stirring so the coconut flour does not clump up. Add the Stevia, agave, and cinnamon and continue to stir. Stir in the water one T. at a time and mix until the batter is not thick and sticky. Coconut flour's high fiber content will quickly soak up the moist...
Avocado Sage Mushroom and Turkey Omelet [Paleo][Low Carb]
2007-11-11 23:54:00 Ok, let the leftover turkey recipe bombardment begin! This is the morning-after quick and easy creation which will give you a high protein energy boost for the day. This makes a huge omelet which heartily serves two. If you are cooking for yourself, the leftovers make for a great packed lunch.4 free range eggs, whisked with ~1 t. water~ 3/4 c. chopped, cooked turkey8-10 fresh basil leaves1 medium ripe avocado, sliced or chopped1/2 onion1 large jalapeño with seeds, sliced~ 4 oz. fresh sliced mushrooms~ 2 c. fresh torn kale2 T. organic coconut oil (or more olive oil), for frying1 T. extra virgin olive oilSeasonings:sageItalian seasoninggarlic powderdash crushed red peppersea salt and pepperTurn your skillet to medium high and add the coconut oil to melt. Add a tablespoon of water (or lite coconut or other "milk" or olive oil) and whisk the eggs in a medium bowl. Wash and pat dry the kale and fresh basil. Tear the kale into bite sized pieces. Finely chop most of the fresh basi...
Apricot and Cranberry Biscuits [Vegan][Low Carb Variation]
2007-11-09 17:14:00 10 (~ 1/2 c) no sulfur organic apricots, choppeddash sea salt3/4 t baking soda1/2 t. xantham gum1 T. organic apple cider vinegar1/2 c. organic brown rice flour1/2 c. organic buckwheat flour2 heaping T. potato starch flour1/4 c. organic raw frozen cranberries1/2 c. organic unsweetened applesauce6-7 oz. organic unsweetened apricot jam2-4 T. cinnamonCombine all of the dry ingredients in a large mixing bowl. Use kitchen shears to chop the apricots into about quarters. Add the apricots, whole cranberries, and cinnamon to the dry ingredients. Spoon in the apricot jam and stir the mixture thoroughly. Add the applesauce and give everything a final good mixing.Coat either your baking loaf pan or muffin tins with nonstick spray and spoon the batter into them. Bake at 400 degrees for 15-17 minutes or until the biscuit tops are golden brown and a toothpick comes out clean. Makes 16 fabulous biscuits!Apricot Hunks of Biscuit DelightLow Carb Option:3 no sulfur organic apricots, choppeddash...
Lime Avocado Turkey Veggie Soup [Low Carb]
2007-11-07 16:24:00 Broth Base:~8 c. watercarcass of roast turkey, skin removed~3 T. organic apple cider vinegarAs I mentioned previously, adding the vinegar helps leach calcium from the bones. This is a easy and inexpensive way to get the maximum benefit from your leftovers. It is always better to get your vitamins and minerals from a natural, whole food source rather than pills. Bring the water, bones, and vinegar to a rolling boil in a large stockpot. I boiled my bones for about 45 minutes, but there's no rule as far as I know. If you'd rather reduce the heat and simmer the bones for a longer time, that'd work just as well (I do this with my Grass Fed Beef Bone-Based Soups).Soup Ingredients:1 large ripe avocado3 limes~ 2 c. chopped extra dark and white meat pieces4 large organic carrots1 large bunch fresh collards~1/4 head fresh red cabbage1 large or 2 medium sweet onions~2 c. cooked organic brown rice (I used our leftover Coconut Brown Rice)5 cloves fresh garlic, minced2 large jalapeños wit...
Tarragon and Onion Stuffed Roast Turkey [Paleo][Low Carb]
2007-11-06 00:07:00 We used one ~22 lb. monster of a turkey, some fresh organic carrots, sweet onions, various red and sweet potatoes, and some peppers. Stuff and season as you like with whatever fruits and veggies are in season in your area. You really can't go wrong! This is my preemptive Thanksgiving turkey since the birds are on sale now, we didn't have room in our freezer, and I can't pass up roast turkey. Reader beware that now you'll see turkey, turkey, and nothing but turkey leftover recipes for the next three hundred posts since only Jon and I are chomping down on this feller :) If you have whole cranberries, dates, figs or other fall fruits they'd be great here also, especially in the "stuffing." I didn't do gluten free bread stuffing since we don't really do much bread (we're corn tortilla and seaweed wraps type of folks) and I am lazy. Maybe a future turkey will feature stuffing, no promises though :)1 large turkey (our was ~22 lbs)2 large organic sweet potatoes4 large swee...
Cranberry and Red Wine Pot Roast [Low Carb] [Paleo]
2007-11-02 01:54:00 The cooler weather and meat sales must have prompted all of us meat-hungry heathen gluten free bloggers to think the same thing: beef roasts. Our virtual gf goddess Karina just made a fantastic looking beef stew and it seems that there is no shortage of other gluten free (and often dairy free, as this recipe is) roast and stew recipes. Hey, even the veggie-inclined gf bloggers are in full seasonal swing with a plethora of scrumptious cranberry recipes. Check out Melissa's Cranberry Sauce and the Cranberry Apple Turnover at Book of Yum.1 ~3 lb. grass fed beef roast cut of choice~2 c. fresh or frozen raw cranberries2 organic carrots1 large onion2 jalapeños with seeds~1/4 head fresh red cabbage1 28 oz. can organic no salt added whole peeled tomatoes2 c. torn fresh kale leaves1 c. fresh collards~1 c. dry red wineSeasonings:sea salt and pepperrosemaryoreganoItalian seasoninggarlic powdercrushed red pepperdash nutmegOptional Garnish and Toppings:organic no sulfur raisinsdash hot sau...
Bamboo and Artichoke Chicken [Paleo] [Low Carb]
2007-11-01 02:57:00 I always get questions on what I eat for lunch. Specifically, I'm asked for some quick gluten, dairy, nut, corn, soy, egg, blah blah free low carb recipes. This recipe will last me a few more lunches. I'm a multi-task lunch maker; I either make them while preparing dinner or while cleaning up after dinner. Recipes like this are especially easy since I can concentrate on another meal while it cooks.This recipe obviously has meat since I need a higher protein diet, but it is free of all nuts, corn, soy, eggs, red meat, flax, tomatoes, gluten, wheat, and dairy (and many other foods I can't think of at the moment). What you see is what you get :) If you have trouble with "key" ingredients such as onions, please feel free to omit them or substitute whatever you like. Truly, there are no real "key" ingredients! Even this recipe could have chicken completely swapped out for some fresh tuna steaks, mahi mahi fillets, turkey breasts, or try a high protein vegetarian black beans, ...
Quick Coconut Grits [Vegan]
2007-10-30 20:45:00 1/2 c. dry organic yellow grits1 1/2 c. water1/2 c. lite organic coconut milk1/2 c. shredded organic no sulfur coconut2 T. Earth Balance light Vegan butter (or extra virgin olive oil)*dash sea saltparsley for garnishFirst, bring water and grits to a boil in a saucepan. Stir in the sea salt, vegan butter (or olive oil), coconut milk and about half of the coconut flakes. I reserved the rest of my coconut flakes for adding after the grits were finished so there was a nice mix of somewhat crunchy and some chewy flakes. All of the coconut flakes you add in the beginning will absorb moisture and become softer, so adjust the coconut amount and timing to suit your texture preference.Cover the grits and simmer on low for 5 minutes. After the grits are finished, stir in the leftover coconut flakes and serve topped with parsley. You may wish to add a dash of coarse sea salt before serving. These were great and a nice variation on our weekly breakfast grits.*Use extra virgin olive oil for ...
Flourless Dark Chocolate Espresso Cake [Low Carb] [Paleo]
2007-10-29 23:30:00 This absolutely divine chocolate cake is a birthday gift for Mom and David. Happy birthday guys!! This recipe comes from my somewhat-recent obsession with low carb chocolate desserts and from one of Karina's old Flourless Chocolate Cake recipes. Thank you Goddess! I am really excited to try this ... if there is any left after the birthday folks devour their share :) Karina, I hope you are doing better. I know you can't have this recipe with the eggs and probably not even the vegan butter (?) :(Since I was always one of those kids who failed the basic "read and follow directions" quizzes, I decided to alter Karina's basic recipe to be lower carb. I omitted the organic cane sugar entirely and substituted Stevia, unsweetened pineapple juice, a tad of organic brown sugar for texture, and cinnamon instead. I'll tell you that the batter is fantastic, so I think it will be sweet enough.* I also decided to lump in extra espresso grinds as I blended the batter since fresh es...
Creamy Tomato Butternut Squash and Mushroom Chicken [Dairy Free] [Paleo]
2007-10-26 18:12:00 4 boneless, skinless chicken breasts1 large (27 oz) can low sodium organic whole peeled tomatoes (I used the Muir Glen brand)14 oz (1 can) organic unsweetened "milk" of your choice*3 cloves fresh garlic, minced1/4 c. dehydrated (or 1 lb fresh) portobello and shitaki mushrooms1 medium butternut squash, cooked (with skin)~2 T. dry red wine or cooking sherry (optional)Seasonings:sea salt and peppertarragonItalian seasoningSlow Cooker Directions:Place the chicken and dehydrated mushrooms in the bottom of the cooker. Add the tomatoes with juice, lite coconut milk (or whatever you're using), sherry, and seasonings.Either chop or slice the cooked butternut squash (with skin for extra fiber) with kitchen shears and add it to the slow cooker. If you do not have precooked squash on hand, add it to the bottom of the slow cooker beneath the chicken since it will take longer to cook.Cover and cook on low for 6-7 hours or on high 4-5 hours until the chicken is nice and tender. Serve hot wit...
Blackberry Banana Danish [Low Fat] [Pareve]
2007-10-24 20:21:00 This "danish" is the product of a sick Cindy cooking (Lord help us all). It tastes fantastic, but when I cook while ill and strung out, my recipes are to be used at your own risk :) Joking, but this was originally banana cookies then coffee cake then ... well, we think it's a great danish. It definitely tastes delicious!I used unsweetened applesauce instead of (vegan) butter or oil so that this recipe is low fat and higher carb for Jon's body type. The whole danish has a total of about 13 g fat from the 1 egg (~4.5 g fat) and the 2 T. shredded coconut. The coconut adds 8 g of the good medium-chain triglycerides. Remember that coconut provides "good" saturated fat and thus boosts your metabolism and immune system. Since coconut is a MCFA (or Medium Chain [Saturated] Fatty Acid), then it is preferentially burned by your body for energy rather than becoming fat storage. Traditional corn and soy vegetables oils consist of longer chain unsaturated fats. Unlike coconut, thes...
Fruit and Rice "Pudding" Porridge [Vegan]
2007-10-20 05:11:00 Okay Michelle (M), this is the whole-rice-in-the-porridge post I was talking about. Sorry it has taken me so long to put up. I actually made this for Jon last weekend before I left, but I've been slacking and haven't made time to finish up my old recipes ~sheepish grin~ Here's to enjoying what Jon has already devoured! This makes a great, hearty porridge or even a rice pudding dessert. Go crazy and add in any dried or fresh fruit and nuts (if you can eat them) that you prefer.~7 c. water1 c. ground flax1/2 c. organic short grain brown rice*1/2 c. organic long grain brown rice*1 10 oz. can crushed unsweetened pineapple with juice2 T. organic small red dates, pitted3-4 T. sunflower seeds1/4 c. shredded organic no-sulfur coconut1/4 c. fresh cooked or canned pumpkin1/4 c. cranberries (fresh or frozen)1/4 c. raisins2 T. natural brown sugar (optional)1/2 c. walnuts (optional, omit for nut free)1 t. sea saltSeasonings:2 T. cinnamon1 t. nutmeg4-5 whole cloves*Brown rice has a g...
Asparagus and Basil Soup [Vegan] [Paleo] [Low Carb]
2007-10-14 19:20:00 It was that time of the week again. Last Friday, it was my (Jon) turn to make dinner. As it turned out, I got away with making a soup and putting together some leftovers. Keeping in line with my previous dinner ( Seared Sashimi Tuna ), I got the idea for this soup from Alisa's Asparagus Soup w/ Wild Garlic @ Go Dairy Free. Check out my gluten free, dairy free, vegan low carb, etc asparagus soup below!2 c. low sodium organic vegetable broth2/3 c. dry white wine8-10 fresh basil leaves, chopped4 cloves fresh garlic3/4" chunk fresh ginger~1 lb (bundle) fresh asparagus2 T. extra virgin olive oilSeasonings:1 t. gluten free "It's a Dilly" salt-free dill and lemon seasoningsea salt and pepper2-3 squirts lime juiceOptional:2 T. organic hemp protein powderOnce all of your ingredients are in order, start by chopping the tips (~ 1") off your asparagus. I used these later for garnish and texture. Cut your remaining asparagus into ~ 2" sections. To soften, you're going to steam these s...
Roasted Pumpkin Veggie Stew in/and Shell [Vegan]
2007-10-14 02:02:00 This is the last recipe I can pump out before I crash into bed here soon to ready for my 4 am waking-eugh! I must have had way too much espresso at work when I requested a 7 am flight to Philly and then a 9 am Cessna 'hop' to Yale. This is especially true considering our airport is 45 minutes away as is! Silly me. At least I won't be writing a grumpy 3 or 4 am post for you all tomorrow. I'll save you the misery :) Fresh pumpkins are in high season here in North Carolina, so it's uber easy to find delicious fresh local pumpkins. Shopping local has may benefits such as the food being fresher, supporting the community in which you live, and reducing pollution from transportation costs. I always loved the slogan "Spend it here, keep it here"... that should be applied more in everyday life and especially the government! [Vote Ron Paul! :) and eat more fresh, local produce]2 medium fresh pumpkins2 stalks fresh organic celery, chopped fine1/2 medium onion, chopped2 organic carrot...
Breakfast Burritos [Low Carb]
2007-10-06 14:45:00 4 free range eggs1 large jalapeño with seeds2 c. collards1/2 c. chunky salsa of your choice4 corn tortillassea salt and pepper2 T. organic virgin coconut oiloptional: 2 slices gluten free natural nitrate free turkey bacon (we use Applegate Farms brand from Whole Foods)Seasonings:turmeric*crush-ed red pepperfresh cilantro, choppedfresh basil, choppedDairy Options:1/4 c. shredded organic Australian white cheddar cheese2 T. plain unsweetened yogurt (instead of sour cream)First, place the corn tortillas on a microwave safe plate and cover with a moist paper towel to "steam." If you do not warm the tortillas, they break and do not taste very good. I microwaved my tortillas for about 30 seconds on high right at the end, after the eggs were almost cooked so that the tortillas were warm and soft.Scramble the eggs with a whisk and ~T of water until they are fluffy (about 1 minute). Coat your large frying pan with nonstick spray and add the 2 T. organic virgin coconut oil for frying. Turn ...
Grass Fed Beef Stew [Paleo]
2007-10-06 05:21:00 I swear I made this a few nights ago in preparation for tonight's dinner since we're so busy with work and students now. Melissa at Gluten Free for Good also posted a grass fed beef stew a few days ago, so it must be the season! Great minds think alike, eh Melissa? :)1.5 lbs grass fed stew beef (boneless)5 stalks celery1 organic carrot1 c. radishes1 15 oz. can organic diced tomatoes with juice1/2 c. dry red wine (optional)1 large fresh jalapeño with seeds2 medium onions5 cloves fresh garlic, minced1/2" chunk fresh ginger, minced2 T. San-J low sodium wheat free tamari or Bragg's liquid aminos1 t. sea salt2 T. flaked dried sea vegetables (optional; sea vegetables like seaweed are a great source of iodine and minerals which are excellent regulators of the thyroid)Optional (omit for low carb or Paleo):1 large sweet potato, cooked and cut into bite-sized cubesSeasonings:1-2 t. cayenne pepper1 t. crushed red pepper (to taste)rosemaryoreganoCoat the inside of your slow cooker with non...
Spicy Bison Meatball and Collard Soup [Paleo] [Low Carb]
2007-10-02 02:29:00 Meatballs:1 lb ground natural bison1/2 small onion, chopped fine2 jalapeño with seeds, chopped finecrushed red pepperchili powderpaprika3 cloves garlic, minced1/4" chunk fresh ginger, mincedCombine all ingredients in a large bowl and mix well. Spray a large pan with nonstick cooking spray and add 2 T. of olive oil to the pan. Preheat the skillet to medium heat (4). Using a large spoon and your hands, form small balls with the meat by rolling the mixture in your palms as shown below.Place 5 meatballs into the pan and cover, reducing the heat to medium low (3). Cook for 2 minutes then uncover the meatballs and flip them gently. Cover and continue cooking for another 3-4 minutes. Promptly remove the meatballs from the pan to prevent overcooking.Soup:1/2 lb. chopped fresh collards1 large grass-fed marrow bone6 c. water3 stalks celery, chopped1 cup frozen broccoli pieces1/2 organic carrot, grated1 green bell pepper, chopped (optional)2 scoops organic hemp protein powder (optional)1/2 sma...
Chunky Tomato Vegetable Soup [Vegan]
2007-10-02 01:47:00 This soup is just a nothing real special thrown together blend of leftovers we had hanging around the refrigerator. Feel free to substitute chunky tomatoes, carrots, onions, cabbage, and other veggies.1/2 medium red potato, cooked2 c. homemade gazpacho or vegetable marinara1 c. green beans, cookedjuice of 1 can black beans~1 T. black beansfresh parsley, chopped5 fresh basil leaves, tornground pepperCombine the black bean juice, marinara, green beans, and seasonings in a small pot. Chop up the cooked potato and add to the soup. Bring to a boil over medium high heat then turn to low and simmer; the longer you simmer the soup the more time the fresh basil gets to flavor the soup. Serve hot.
Veggie Jalapeño Corn Bread
2007-10-02 01:22:00 1/2 cup organic blue corn meal1 heaping 1/2 c. organic yellow corn meal1/2 c. organic buckwheat flour1 t. aluminum free baking powder1/2 t. baking soda2 eggs, beaten2 T. extra virgin olive oil1/4 c. frozen mixed vegetables1 chopped jalapeño1 T. agave nectar or honey3 T. water (you may need to add a little more if you use fresh rather than frozen veggies)egg-free version1/2 cup organic blue corn meal1 heaping 1/2 c. organic yellow corn meal1/2 c. organic buckwheat flour1 t. aluminum free baking powder1/2 t. baking soda1/4 c. ground flaxseed2 T. extra virgin olive oil1/4 c. frozen mixed vegetables1 chopped jalapeño1 T. agave nectar or honey1 oz. waterFirst, turn on some Lyle Lovett. Preheat your oven to 400 degrees. Mix everything together and put in a greased baking dish. Bake for 10-12 minutes or until tooth pick comes out clean. Let it cool before cutting and serving. This goes great served with a hearty soup or my Bison Chili.
Harvest Pumpkin Pie [Low Carb]
2007-09-24 20:32:00 1 15 oz. can pure pumpkin*1 t. nutmeg1 liberal T. cinnamon1 t. ground ginger2 T. agave nectar1 T. ground flax2 eggscinnamon stick, garnishMix all ingredients in a large bowl until smooth. You can adjust the agave nectar to suit your sweet tooth- this pie is very mildly sweet as opposed to the sickeningly sweet pies which are commercially available. We have "dulled" sweet tooths, however, so you may need to add some natural brown sugar or more agave to give this more of a dessert "umph."Pour the batter into a gluten free pie shell and top with cinnamon sticks; we used our vegan flax pie crust. Bake for about 35 minutes at 350 degrees until a toothpick comes out clean. Serve hot or cold- I served this chilled.I didn't use any kind of milk or milk substitute here since I love the rich pumpkin texture, and I didn't want to introduce too many potential leaky gut allergens since I already used eggs and flax (coconut and almond are on the questionable list for me right now).Per servi...
Flax Pie Crust [Vegan]
2007-09-24 20:29:00 3/4 c. ground flax1/4 c. rice bran1 t. cinnamona few (~ t.) whole cloves1 t. nutmeg1/4 c. organic unsweetened apple sauce1/2 c. waterMix everything thoroughly in a mixing bowl until it becomes a thick paste. Spray an 8" pie plate with nonstick cooking spray. Put the dough in the middle and use your mixing spoon to press the dough into the bottom and sides of the pie plate to form a crust. Bake at 400 degrees for 15 minutes. Let cool completely. We used this as the crust for our Harvest Pumpkin Pie. |
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