Healthy Hashbrowns

1 cup shredded cabbage or turnips
1 egg
Sea salt and pepper to taste
OPTIONAL: 1/4 cup Parmesan cheese
2 TBS coconut oil (or butter) for frying

Shred veggie. In a medium bowl mix the veggie, egg, salt, pepper and cheese if using. Heat oil in a skillet over medium-low heat. Add veggie mixture to the pan and form a rectangle with the spatula. Gently chop along the length of the hashed brown. Set a timer for 5-10 minutes, checking turnips occasionally. When firm enough, flip the hashed brown. Cook for 5 minutes, or until golden brown.

COMPARISON:
1 cup Potato Hashbrowns 116 calories, 28 carbs, 2 sugar, 4 fiber
1 cup Turnip Hashbrowns 36 calories, 8 carbs, 5 sugar, 2 fiber
1 cup Cabbage Hashbrown 29 calories, 3 carbs, 0 sugar, 2g fiber

Grilled Kibbeh

Kibbeh is a torpedo shaped crunchy appetizer ,adored not just in Middle East but also in the Middle Eastern eateries around here.The authentic Syrian spring kibbeh stuffed with fresh home made cheese was embraced by the 2 hostesses(Nisrin and Mona) for the Walima cooking club this month.Yearning in vain for fresh cheese,my recreation of kibbeh is void of any stuffing but I did add a touch of vegetables to make up for the flavor.Usually deep fried,I chose to grill,although one can also BBQ or bake them.And for my vegetarian viewers who wish to make these,there is good news,the soy granules work just as well as the minced meat.

Bulgur
The other main ingredient is the bulgur wheat,that is not the same as cracked wheat.Bulgur wheat is quicker to cook,for its is par boiled and toasted before breaking them unlike the cracked wheat which is broken directly from the wheat berries.

Recipe : Grilled Kibbeh with vegetables
Makes a dozen kibbeh

Ingredients
1 1/2 cup Bulgur wheat or Cracked wheat*
1/2 pound lean beef or lamb or turkey,minced [Vegan substitute : 1 1/2 cup soy granules,soaked and drained]
1/2 medium onion,chopped
1 medium carrot,shred
3-4 kale leaves(or use other greens like spinach )
1/4 cup pine nuts or almonds,coarsely chopped
1 teaspoon of Middle Eastern 7 spice mix (black pepper, all spice, nutmeg, cloves, cinnamon, white pepper, dried rose petals this is optional )
3/4 teaspoon Salt
1/2 teaspoon cinnamon
2 tablespoon canola oil

*Cracked wheat will require longer soaking and cooking time.

Method
Wash and soak the bulgur in little cold water for 10 to 15 good minutes and then drain all of the water.
Mince the drained bulgur with all of the vegetables,nuts,salt and spices,in a food processor twice, the third time we add the meat and mince all together to combine, you might need to do this in several steps if the machine is not big enough.
Empty the mix in a big bowl, dip your hands in some water and start mixing and kneading the bulgur mixture well to combine nice dough. Adjust the seasoning if need it.

Take about 2 tablespoon of kibbeh each time and shape in flat diamonds.Wash hands thoroughly after handling the kibbeh mixture.

To Bake
Grease a baking tray with the oil,arrange the kibbeh on the tray.Bake the kibbeh in preheat 400F oven, check every 10 minutes and brush again, dipping the brush in the pan drippings.

To Grill
A tastier way of cooking these kibbeh,brush oil on boyh sides,then BBQ or grill on medium heat,6-8 minutes on each side,until golden brown.

Serve the kibbeh with Green Salad or Yogurt Iran (a diluted yogurt in some cold water and salt, some add dried mint and garlic)

Healthy Grilled Cheese

FYI...Craig liked it better made with tomatoes.

EGGPLANT STYLE (Yes, Tracey, I know I am getting to be like "Bubba" on Forest Gump...Eggplant sandwich, eggplant pizza, eggplant breadsticks...)

1 large eggplant (wider rather than long)

1/2 cup of ground almonds (or almond flour)

1/4 cup of Parmesan cheese

Small handful of fresh basil (about 1/3 cup)

1 clove of garlic

1 egg

4 large slices of sharp cheddar cheese

Salt and Pepper to taste

Coconut oil OR Ghee for frying

Place almonds and parmesan in a medium mixing bowl. Peel and slice your eggplant. I got about 4 slices which would make 2 “sandwiches”. Wisk your egg in a small bowl. Finely chop your basil and garlic. Warm up your skillet and melt butter for frying. Dip your eggplant in the egg mixture. Then drag your eggplant through the almond and Parmesan mixture. Make sure it is well coated. It will be a bit sticky. Do this for all your eggplant slices and fry in oil. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your eggplant are nice and crispy top *half * your eggplant with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining eggplant on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Grilled Cheese = 400 calories, 26 carbs, 1 fiber (25 effective carbs)
"Eggplant" Grilled Cheese = 240 calories, 9.7 carbs, 5.4 g fiber (4.3 effective carbs)

TOMATO STYLE

I can't wait to try this with good-tasting tomatoes from my garden (thanks to Rebecca!).

1 Large tomato

1/2 cup of ground almonds (or almond flour)

1/4 cup of Parmesan cheese

Small handful of fresh basil (about 1/3 cup)

1 clove of garlic 1 egg Cheese Slices (I loved it with GOAT cheese!)

Salt and Pepper to taste

Coconut oil OR Ghee for frying

Grind your almonds until they have a flour-like consistency. Place into a medium mixing bowl. Add your Parmesan cheese and mix well. Core and thinly slice your tomato. I got about 4 slices which would make 2 “sandwiches”. Wisk your egg in a small bowl. Finely chop your basil and garlic. Warm up your skillet and melt butter for frying. Dip your tomato in the egg mixture. Then drag your tomato through the almond and Parmesan mixture. Make sure it is well coated. It will be a bit sticky. Do this for all your tomato slices. Fry your tomato slices in butter. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your tomatoes are nice and crispy top *half * your tomatoes with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining tomatoes on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste! This recipe will make two delicious grilled sandwiches! Recipe note: Fresh basil tastes very different from dried. You may substitute a good quality pesto if you do not have fresh basil. Once browned flip to the other side. This will take 3-5 minutes per side on low to medium heat. When your tomatoes are nice and crispy top *half * your tomatoes with cheese slices and garlic basil mixture. To make a “sandwich”, place the remaining tomatoes on the garlic basil cheese. Cover your skillet with a lid and let the cheese melt. Add salt and pepper to taste!

NUTRITIONAL COMPARISON (per serving)
Traditional Grilled Cheese = 400 calories, 26 carbs, 1 fiber
"Tomato" Grilled Cheese = 233 calories, 5.3 carbs, 2 g fiber (3.2 effective carbs)

Traditional British Puddings(Carrot-Ginger Sponge and Savory Mushroom)

Looks sensational isn't,but does it taste as good?proof is in the pudding,you have to try and taste to believe it.Unlike any other pudding , I had a different approach with these,with new ingredients and slow steaming instead of baking.

The April 2010 Daring Bakers’ challenge was hosted by Esther of The Lilac Kitchen. She challenged everyone to make a traditional British pudding using, if possible, a very traditional British ingredient: suet.


A universally favored dessert with deliciously puzzling varieties,puddings are hard to miss on a dessert menu.The food timeline study reveals, pudding as a British invention, and a certain characteristic dish of British cuisine.The traditional British pudding is commonly steamed not baked,type 1 has any kind of red meat filling or fruit with pastry crust and type 2 is sponge type includes eggs and other flavoring like the dried fruit.Both the types have one essential ingredient,the suet(the white fat of sheep or cattle),that known to make the pudding really soft and moist,not to mention high in fat calories.A vegan alternative that can closely imitate the animal fat ,is the one of the best fats from the tropics,virgin pressed coconut oil(learn about it in my post here ).I'm not sure if a British food critic would even consider these traditional, for not using the real suet,but since our nice hostess(Esther) of the challenge gave us the option,I went for it with no further thoughts.

Carrot-Ginger Sponge Pudding(using suet substitute)

Flavoring right was essential for the pudding.Carrots are the most common ingredient in my kitchen,always in stock.The fine shred carrots make the pudding moist nutritious.There is good balance of sweetness and spice in this pudding.Too much ginger can overpower the flavor of pudding ,be careful not to exceed the quantity in the recipe.For a bedazzling finish to other wise simple pudding,garnish with more carrots,simply shave a big carrot and caramelize in little bit of sugar.

Equipment required:
• 2 pint (1 liter) pudding bowl or steam-able containers to contain a similar amount they should be higher rather than wide and low.
• Steamer or large pan, ideally with a steaming stand, upturned plate or crumpled up piece of kitchen foil
• Mixing bowl
• Spoon
• Measuring cups or scales
• Foil or grease proof paper to cover the bowl
• String
Recipe: Carrot-Ginger Sponge Pudding(using suet substitute)
serves 3-4
Ingredients
100 grams/4 ounces) All-purpose flour
1 cup carrots,finely shred
2 tablespoon of Vegan suet substitute : Virgin pressed coconut oil[available in any well-stocked super store]
1/4 teaspoon fresh ginger,minced
(1/4 teaspoon) salt
(1.5 teaspoons) Baking powder
(40 grams/2 ounces) sugar or 2 tablespoon of other natural sweeteners(like Agave nectar or honey)
(2) large Organic eggs
(2 tablespoons) low fat or skimmed milk
Method
1. Sift flour, salt and baking powder into bowl.
2. Add sugar and suet substitute.
3. Mix to a soft batter with beaten eggs,carrots and milk
4. Turn into a buttered 1 liter/ 2pint pudding basin and cover securely with buttered greaseproof paper or aluminum foil.
5. Steam steadily for 2.5 to 3 hours
6. Turn out onto warm plate, Serve with sweet sauce to taste such as custard, caramel or a sweetened fruit sauce.


Savory Mushroom pudding(using suet substitute)

This savory side of pudding was a totally new experience,I've only made sweet kinds before.The pastry is packed in chunky mushrooms and onions sauce and steamed to perfection in a ceramic bowl.The result is moist and flaky pastry,cutting down the middle,the oozing warm luscious sauce with hearty mushrooms is a real pleasing meal.

Recipe:Savory Mushroom pudding(using suet substitute)
Serves 3-4
Ingredients
For Pudding Crust
(100 grams/4 ounces) All-purpose flour
(150 grams/6 ounces) Whole wheat flour
(50 grams/2 ounces)suet substitute : Virgin pressed coconut oil
(a pinch) Salt and pepper
(210 milliliters/a little less than a cup) Water (or use skimmed milk)

For Mushroom Filling
6-8 medium button mushrooms,cleaned and quartered
1 medium onion,finely chopped
1 clove garlic,finely chopped
1 tablespoon all purpose flour
1/2 teaspoon salt
1 teaspoon spice mix of choice
2 teaspoon extra virgin olive oil



Method

Prepare the filling
Saute onions in oil until lightly browned,add the garlic and spices,saute another 2-3 minutes.Stir in the flour and roast for a minute.Add 1 cup of water and stir well until the sauce is smooth,cook for 1-2 minutes.Turn off the heat and mix in the mushrooms.Set the filling aside.

Prepare Pudding Crust
1. Mix the flour and suet substitute together.
2. Season the flour mixture with salt and pepper.
3. Add the water, a tablespoonful at a time, as you mix the ingredients together. Make up the pastry to firm an elastic dough that leaves the bowl clean. The liquid amounts are only an estimate and most recipes just say water to mix.
4. Don’t over handle the pastry or it will be too hard.
5. Reserve a quarter for the lid and roll out the rest and line a well-greased bowl.
6. At this point add your filling.. a couple of options are give below but have fun and go wild!
7. Roll the final piece of pastry out into a circle big enough to cover the top of the basin, dampen the edges and put in position on the pudding, pinching the edges together to seal.
8.Pour in the prepared mushroom mixture,cover the top with another piece of dough,seal well and cover with a double sheet of foil or parchment paper – pleated in the center to allow room for expansion while cooking. Secure with string, and place it in a steamer over boiling water.
9. Steam for up 1 to 2 hours, you may need to add more boiling water halfway through or possibly more often.
10.When done.Let cool for few minutes before getting it out.Loosen with knife and carefully flip on to a slightly hallow serving dish.Serve warm with some salad greens on side.


Find more Daring Puddings at the Daring Baker's blog roll.

Thanks to Esther for the extra ordinary challenge.

Cure Emotional Eating

Everyday I see clients dealing with emotional eating, which lead me to write the book Secrets to Controlling Your Weight Cravings and Mood. Anxiety and depression may be the result of shortages of key brain neurotransmitters, one of which is called GABA, which can be restored naturally. Give the brain the amino acids it needs and feel your mind start to glow again. If you're one of the millions who suffer from anxiety or depression, the next time you reach for the Valium or Prozac; consider amino acids as a safe alternative. These protein building blocks may be the key to reversing long-standing anxiety and depression.

Mood, behavior, and brain biochemistry are intricately linked. Depression and anxiety may be the result of flawed message-sending in the brain, flawed because key brain chemicals called neurotransmitters are in short supply. They're short because the body's amino acid pool, from which they're made, is itself low (dieters and vegetarians are often lacking certain amino acids). For example, deficiencies in the amino acid GABA are strongly correlated with states of anxiety.

By using a theraputic dose of GABA you don't get the serious side effects commonly associated with pharmaceutical medications. These can typically include a decrease in metabolism, blurred vision, increased heart rate, low blood pressure, nausea, headaches, constipation, memory loss, impaired concentration, and brain fog. In contrast, the clinical use of amino acids produces no side effects or health risks and generates better, more lasting healing results.
Dosage Recommendation:
• Up to 500 mg 3 times daily on an empty stomach
• 1 gram before bed can increase human growth hormone

Homemade Whole Grain Bagels and Citrus Coleslaw

Though not as good-looking as the bakery bread ,these Chubby bagels were satisfying enough for my first attempt.Also the fact these are enriched with different kinds of whole grains,low in fat and devoured warm out of the oven ,the pure pleasure of baked bread.Likewise,it was exhilarating to bake them in choicest flavors.
I'll save the sweet kind for another post and focus on the savory and spiced for now.Each of these are enjoyable in any meal of the day.Breakfast ,slather on some low fat cream cheese or nut butter spread and for a more hearty lunch or dinner fill in with any combination of veggie stuffing ,like citrusy no-mayo cabbage slaw(coleslaw) for instance.Chopped up in the slaw ,are two kinds of the cabbages -savoy and red cabbage,the citrus dressing remains same for both.

Here is the line up of wholesome Homemade Bagels

Spiced Whole Grain Bagels has whole grains - whole wheat flour,barley flour ,seeds - Sesame and flax seed meal,Spices - Whole crushed red chillies,garlic and ground coriander.


Onion and Garlic Bagels has whole grains - whole wheat flour,ragi millet flour,oat flour ,seeds - flax seed meal ,topped with onion,garlic and spices


Seed topping Bagels has whole grains - whole wheat flour,ragi millet flour,oat flour ,seeds - flax seed meal,sesame and poppy as topping.


Key to baking a soft on inside and crusty on outside whole grain bagel :

1.Use only fine ground whole grain flours,coarse ground will not yield soft bagels.
2.Use a natural sweetener like honey,agave ,jaggery or dark brown sugar to boost the yeast.
3.Proof(allow the dough to rise) after shaping them for at least an hour .
4.Boil them at right temperature,hot but not boiling.
5.Shape it right.There are two ways to roll the bagel,either by rolling it in to a little rope and pinching the ends together or poke a finger through the middle of the dough ball and work the fingers around the inside to shape the bagel.Using the first method couple of my bagels opened up ,hence the later method was more reliable for me.


Recipe : Whole grain Bagels adapted from recipe at Real Food Living
Makes 8 bagels
Ingredients
1 pack active dry yeast(about 1 teaspoon)
1 cup warm water
2 1/2 cups Whole Wheat Flour[or 2 cups whole wheat flour ,1/4 cup barley or oat flour and 1/4 cup Ragi millet flour]
1 tablespoon flax seed meal or 2 teaspoon sesame seeds
1/2 teaspoon salt
1 Tablespoon Agave nectar (or honey) or Dark brown sugar
1 tablespoon extra virgin olive oil

Toppings for the bagels such as seeds,chopped onion, or garlic

Method
Prepare the Dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to rise and get frothy, about 10 minutes.
In a large bowl combine the flour, salt,flax seed meal and agave or sugar. Add the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours or leave it overnight in a dark corner.

Shape and Proof
Remove the dough onto a dry counter (you may need to wet your hands slightly). Divide the dough into 6 or 8 equal pieces . Roll each into a round ball and cover with a damp cloth. Let them rest for 20 minutes.

Now comes the shaping. You can roll each ball into a rope and pinch off the ends making a bagel-shape, or poke finger through the middle of the dough ball and work the fingers around the inside to shape the bagel evenly. The hole should be about 2 inches in diameter.Place the shaped bagels 2 inches apart on a baking sheet,Cover all the shaped bagels with damp cloths. Let rest for an hour at room temperature.

Place your 2 oven racks in the lower middle of the oven. Preheat the oven to 400F. If you are using a stone, make sure the stone is in the oven for the preheating.


Boil Bagels:
Fill a large wide stockpot with water and bring to a boil.

When the water comes to a full boil, gently drop 2-3 bagels ONE AT A TIME into the water. They will sink and then float. Let them boil for 2 minutes. With a large slotted spoon, turn the bagels over to boil on the other side for 2 minutes. If you like them less chewy, boil only 1 minute per side.

Remove each bagel (tapping the slotted spoon to remove any excess water) and place them back on the same greased parchment paper. They will have almost doubled in size.

If you wish to top your bagels, do so when they are right out of the boiling pot. Sprinkle on your toppings.

Bake
When all your bagels have been boiled and topped, place 2 baking sheets into the pre heated oven, one on each shelf and bake for 15 minutes until crust is brown.Remove the baking sheets from the oven. Transfer the baked bagels to cooling racks and let sit for 15 minutes before slicing and serving.

Flavor Variations
Spiced : Mix some fresh crushed red chili flakes and ground spices(pinch of coriander or cumin) in the dough.
Topped with Onion and Garlic Lightly sauté chopped onions,garlic and ground spices of choice,and top over the bagels after boiling them.

Citrus Cabbage slaw(coleslaw)



Recipe : No-mayo Citrus Cabbage slaw(coleslaw)
Ingredients
4 cups Cabbage(I used savoy cabbage),finely shred
2 oranges,segmented
2 spring onions or scallions,thinly sliced
1 carrot,finely grated
1/2 cup mixed toasted nuts and seeds(I used soynuts,pumpkin seeds,sunflower seeds,black sesame seeds)
1 cup escarole(can also use romaine lettuce),chopped
1 tablespoon cilantro,chopped

For Citrus dressing
1/2 cup orange juice,freshly squeezed
1 tablespoon Extra virgin olive oil
1 tablespoon lemon juice,freshly squeezed
1/2 teaspoon salt
1/2 teaspoon black pepper,freshly ground

Method
Prepare the dressing by whisking together all the dressing ingredients.
Mix all the other ingredients in large salad bowl.Pour over the dressing and toss to combine.Let sit in refrigerator for at least 30 minutes to let the flavor come together.Serve Cold.Can be stuffed in a hearty whole grain sandwich or bagel.

The bagels taste best the same day however I also cherished it toasted the next day.


The bagels are my entry for Susan's Yeast Spotting and Citrus Slaw for the Health Nut Challenge 5

Shrimp with Lemon "Rice" and Crispy Basil

This was a tasty dinner. Lots of flavors going on here. It takes a little time to prepare, but I prepared the Cauliflower Rice the night before along with pre-frying the basil. I also had the marinated shrimp ready to go when I got home from work, so all I had to do was do a quick fry of the "rice" and a quick fry of the shrimp...all done!



SHRIMP:
16 jumbo shrimp (about 1 1/2 pounds), peeled and de-veined
1 TBS ancho chile powder
1 1/2 tsp garlic salt
1 tsp ground coriander
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp pepper
1-2 TBS coconut oil or ghee
LEMON RICE:
1 1/2 TBS coconut oil or butter/ghee
1/2 cup finely diced onions
1 clove garlic, minced
4 cups Cauliflower converted into rice
1/4 cup chicken stock
1/4 cup fresh lemon juice
1 1/2 tsp Celtic sea salt plus more to taste
1/4 tsp freshly ground black pepper plus more to taste
1 large zucchini, trimmed, seeded, and diced, optional
FRIED BASIL:
1 cup coconut oil or ghee
1 large bunch fresh basil, leaves only, well washed and dried

Shrimp: Rinse the shrimp under cold running water. Place the chile powder, garlic salt, coriander, oregano, cumin, and pepper in a mixing bowl and whisk to mix. Add the shrimp and toss to coat. Let the shrimp marinate in the refrigerator, covered, for 30 minutes to 1 hour.

Add coconut oil and preheat pan to medium-high heat. When the pan is hot a drop of water will skitter in the pan. When ready to cook, place the marinated shrimp in the hot pan. They will be done after cooking 1 to 3 minutes per side. When done the shrimp will turn pinkish white and will feel firm to the touch.

Lemon Rice: Place cauliflower flowerettes in a food processor. Pulse until small pieces of "rice." Heat the oil in a medium saucepan over medium heat. Add the onions and allow them to sweat their liquid for 4 minutes. Add the garlic and sweat for an additional 3 minutes. Stir in the "rice" and zucchini and sauté it for 3 minutes. Add the stock, lemon juice, salt, and pepper. Simmer for 10 minutes, or until the "rice" has absorbed most of the liquid.

Fried Basil: Heat the oil to 350 degrees on a candy thermometer in a large saucepan over high heat. Standing as far back from the pot as possible and wearing an oven mitt, drop the basil leaves into the hot oil. The oil may bubble and splatter. Fry for about 1 minute, or until the leaves are crisp. Using a slotted spoon, transfer the leaves to a double layer of paper towels to drain. Adapted from Epicurious.com

NUTRITIONAL COMPARISON:
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice = 218 calories, 46 carbs, 4 fiber
Quinoa = 222 calories, 39 carbs, 5 fiber
Wild Rice = 166 calories, 35 carbs, 3 fiber
Cauliflower Rice = 28 calories, 3 carbs, 1 fiber

Protein "Manicotti"

Calamari can be cooked one of two ways: For the blink of an eye, or for a long, long time. Anything in between and it is rubbery. I found mine at Kowalski's Grocery Store for only $4 for 8 large bodies.

8 large squid
1 pound Ricotta cheese
1 egg
1/4 cup grated Parmesan cheese
1 TBS chopped parsley
Salt and pepper, to taste
8 toothpicks
1 jar no sugar added marinara sauce
Pinch oregano

Clean calamari body. Remove tentacles and fins (if needed, I purchased mine with just the body shell). In mixing bowl, combine ricotta, egg, cheese, parsley, salt and pepper. Stuff calamari with cheese mixture. Close each end with a toothpick. In roasting pan, place squid and pour over marinara sauce. Cover pan with foil, bake in a preheated 350 degree oven for 30 minutes. Remove from the oven and serve.

NUTRITIONAL COMPARISON (per cup)
1 cup Manicotti Noodles = 246 calories, 43 carbs, 5g fiber
1 cup Calamari "Noodles" = 120 calories, 0 carbs, 15g protein

Kale Dosa and Asparagus Chutney\Spread

You catch a glimpse of this green almost every time you are at the market,but still haven't made the move to embraced it ,despite learning its health benefits.Why? Remember, when its comes to cooking with Kale ,it is as versatile as spinach.Its not bitter,mild tasting and if you can cook with spinach, then why not with kale,unless its unavailable.The recipes posted should give you the confidence to make the move for the good.

Kale's fixed in this recipe with good old pancakes from the land of spices,other wise known as Dosa.Not everyday,but at least once every weekend we feast on dosa.And trying a new medley each week,by mixing and matching the proportion of lentils,greens,herbs and grains,is exciting for me and nourishing for a family meal.

Recipe :Kale Dosa
Makes a dozen large dosas
Ingredients
4-5 medium Kale leaves with stalks,roughly chopped
2 cups lentils and grains(any combination of Green or Yellow Mung,White Urad or Barley)
1 inch ginger root ,peeled and chopped
1 teaspoon sea salt
2 tablespoon Canola Oil for smearing on the dosa

Method
Soak the chosen lentils and grains in ample water overnight.
Drain all the water.Grind the lentils ,grains,ginger and kale leaves with 1 cup(more or less) of water to a smooth consistency.Add another cup 1/2 cup of water through the grinding process just until the batter is a as thick as the pan cake batter.Season with salt,stir well to combine.
Heat the non stick pan on medium high. Pour one ladle of batter right in the middle. Promptly make swirls using the back of the ladle. let cook for 2-3 minutes. Flip and let cook for another minute.Sprinkle some finely chopped onions and serve warm with any chutney or lentil soups.


Kale is a member of Cabbage family,with botanical name Cruciferous.Health Nut Challenge 5 is focusing on these crucial vegetables.Please find the details of the challenge and link up your creations on the announcement page before April 30th.

Asparagus Chutney\Spread

Who would have though of chutney with asparagus,other than a spice nut.I whipped up this chutney when asparagus was in full bloom in the markets, couple of weeks back.If you had enough of the sautes then give this chutney a chance.

Recipe : Asparagus Chutney\Spread
Makes 1 cup
Ingredients
8-10 Asparagus,rinsed and ends snapped
1 big clove garlic,peeled and crushed
1/2 cup fresh Parsley(or used cilantro or mint)
Freshly squeezed juice of 1/2 a lemon
2-4 dried red chillies(or use any kind of hot chili peppers dry or fresh)
1/2 teaspoon salt
2 teaspoon extra virgin olive oil


Method
Heat oil in large pan on medium heat,saute the garlic,red chillies and asparagus for 4-5 minutes until asparagus is tender.
Transfer in a blender or food processor along with lemon juice,fresh parsley and salt,cover and run the machine until mixture is finely ground.Store in clean air tight container in refrigerator for up to 2 weeks.Perfect on sandwiches,burgers , dosa or with Brown rice.

PASTA

CRAVING PASTA??? Have you tried Shirataki Konjac Noodles. They are mostly composed of a dietary fiber called glucomannan and contain very few calories and carbohydrates (sometimes even zero). They do not have much flavor by themselves, but absorb flavors well from other ingredients you can combine them with. Shirataki noodles are made from Konjac flour, which comes from the roots of the yam-like Konjac plant grown in Japan and China.

Shirataki noodles are packaged "wet", that is, you purchase them pre-packaged in liquid, and they are ready-to-eat out of the package. You can prepare them by boiling them briefly or running them under hot water, then combining them with other dishes, or adding things like tofu, garlic, spinach, or soy sauce to enhance the flavor.

They come in a VARIETY OF SHAPES:
1. Spaghetti
2. Fettuccine
3. Angel-Hair
-LOW CARB - only 3g of carbs 3 grams of fiber per serving
-LOW CALORIE - 20 calories per 4 oz serving


GUILT FREE ALFREDO
2 packs Sheritaki noodles (fettuccini)
handful mushrooms
8 oz shrimp and scallop or boneless skinless chicken breast
3 TBS butter
8 fluid beef broth
Salt to taste
1 pinch ground nutmeg
1/4 cup grated Parmesan cheese
1/4 cup grated Romano cheese
1 egg yolk
2 TBS grated Parmesan cheese

Drain and rinse noodles, pat dry and set aside. Melt butter in a saucepan over medium heat. Add broth, stirring constantly. Stir in salt, nutmeg, grated Parmesan cheese, and grated Romano cheese. Stir constantly until melted, then mix in egg yolk. Simmer over medium low heat for 3 to 5 minutes. Garnish with additional grated Parmesan cheese, if desired. Meanwhile, prepare noodles, by draining and patting dry. Steam noodles in microwave for 1-2 minutes.

Add coconut oil to a pan on medium-high heat. Pat shrimp and scallops dry. Fry seafood and mushrooms for 3 minutes (or until cooked through). Serve with noodles and sauce! Serves 4.

NUTRITIONAL COMPARISON (per serving)
White Pasta = 190 calories, 40 carbs, 2g fiber
Sheritaki Pasta = 0 calories, 0 carbs

Pita Wedges with Green Almond Hash and Hummus

Tender ,green and fuzzy ,these tangy morsels ,is how the amazing almonds start off.Exclusive to the spring season,green almonds are considered a rare delicacy for its short lifespan and incredibly succulent flavor.The tender spring fruit,has a soft white almond core,is completely edible,while the green almonds harvested in late summer have harder shell,with a more firm and brown almond in the core.Originating from Middle East and Mediterranean,these are also grown in California and can easily be spotted in Middle Eastern and other specialty stores,at an affordable price.


The grape-sized green almonds with a sprinkle of salt makes an enjoyable tart snack.Or makes a wholesome addition in stews and pasta.The grated or shaved green almonds can be tossed in salad or used as garnish.

These strikingly attractive appetizers , made with crunchy baked whole grain pita wedges slathered with creamy hummus and garnished with finely shred green almonds, red cabbage and fresh herbs,is one another simple and pleasing way to savor the spring delicacy.

Ingredients
For Pita wedges
2 large or 3 medium whole grain pita bread
1 tablespoon extra virgin olive oil
1/4 teaspoon hot chili powder
1/4 teaspoon salt

For Green Almond Hash
1 cup tender green almonds,rinsed
1 tablespoon lemon juice,freshly squeezed.
pinch of salt

1 cup home made hummus

1/4 cup of other vegetables like carrots or red cabbage,finely shred
few leaves of fresh herbs(I use tender fenugreek leaves)

Method
Preheat oven to 400 degrees F
Using a chef's knife cut each pita in to 2 halves. Cut each half in 4 or 8 triangles each,depending how big you like the wedges. Lay the triangles on a cookie sheet.
Combine Olive oil and spices in a bowl. Brush the mixture over each of the cut pita.
Now bake for about 7-8 minutes until lightly browned and crispy.Keep a close eye as these can burn easily.Cool for rack for a minute before spreading hummus.

While the pita wedges cool,prepare the green almond hash.Snap off the step part of the almonds.Process in a blender or food processor along with salt and lemon juice until finely chopped.

To assemble the wedges,spread about a tablespoon of hummus over,then sprinkle the green almond hash all around ,then finally sprinkle other shred vegetable and some fresh herbs and serve.

The recipe is my entry for Weekend Herb Blogging #229 ,hosted this week by Katie of Eat this

Chocolate Eclairs

3 eggs, separated
1/2 cup vanilla whey or egg white protein
3 oz cream cheese
1 tsp baking powder
1/8 tsp cream of tartar
1 tsp stevia glycerite

Preheat oven to 300 degrees F. Separate the eggs and whip the whites and cream of tartar until very stiff (I use a stand mixer and let it go for 5 minutes). Slowly sift in the whey protein to the whites. Using a spatula, gently fold the cream cheese into the whites. Spray a lasagna pan with coconut oil spray and spoon the mixture into it. Bake for 18 minutes. Remove pans from oven and let cool on a cooling rack.

Cream Filling:
½ cup whipping cream (whipped)
4 TBS Cream cheese
1 tsp stevia glycerite

Whip the cream, add cream cheese and stevia. Place in a ziplock bag. Cut the corner of the bag and pipe the mixture into the éclairs.

Chocolate Glaze:
1 ChocoPerfection Bar
2-3 TBS unsweetened almond milk

In a double boiler or microwavable bowl, combine ingredients. Microwave for 30 seconds. Stir well. Drizzle onto éclairs and let rest on cooling rack until glaze has set.

NUTRITIONAL COMPARISON (per serving)
Traditional Eclairs: 262 calories, 16g fat, 6g protein, 25g carbs, 0.6g fiber
"Healthified" Eclairs: 121 calories, 9g fat, 8g protein, 4g carbs, 3.4g fiber

Cravings and Our Biochemistry

Here is a small segment from my book Secrets to Controlling Your Weight Cravings and Mood:

Anxiety, depression, and obesity are issues I see every day with clients, each reinforcing the other. They don’t understand why they feel the way they do and want to “snap out of it.” Our brain biochemistry plays a huge part in our moods; which can drive us to unhealthy eating behaviors. A nutritional supplement called 5-HTP (5-hydroxy-L-tryptophan) has been a miracle cure for my clients. According to scientist Michael Murray, N.D., "Numerous double-blind studies have shown 5-HTP to be as effective as antidepressant drugs, but it is better tolerated and is associated with fewer and much milder side effects. The body converts tryptophan, an amino acid (protein) found in food, into 5-HTP, which is used to make serotonin; an important brain chemical regulating mood, behavior, appetite, and sleep.”

In Europe, 5-HTP has been used for decades as a standard treatment for depression, sleep problems, weight loss, and other medical problems. It is now starting to be used in the USA. Scientific studies find that 5-HTP is a safe, natural way to increase the brain serotonin levels. Interestingly, 5-HTP has been found to produce results equal to or better than those of standard synthetic drugs used in the problems arising from serotonin deficiency or depression. Dr. Ray Sahelian, M.D., author of "5-HTP: Nature's Serotonin Solution," believes 5-HTP holds a great deal of promise. He states, "5-HTP helps control appetite, improve mood, and reduce anxiety.” Sounds good to me, sign me up!

HOW DOES 5-HTP WORK?
Mood and sleep disorders are imbalances in monoamine neurotransmitters. Having low levels of serotonin is an acknowledged factor in depression, obesity, and anxiety. Serotonin is a monoamine compound, chemically related to amino acid derivatives such as 5-HTP. This supplement also increases levels of endorphins and many other neurotransmitters, which help decrease our recurrence of depression and low moods.

When levels of serotonin fall, your body senses starvation. To protect itself, your body starts to crave carbohydrates. Serotonin levels fall after you go too long without eating, and that encourages your body to start filling itself. People who use 5-HTP to keep their serotonin level up have more positive experience when dieting.

Dr. Oz’s book, “YOU! On a Diet,” had a six-week study of 5-HTP and dieters. The group of dieters using 5-HTP lost an average of 12 pounds, while a control group lost an average of four. Ninety percent of women taking at least 300mg of 5-HTP report satiety while on a diet.

Fat Burning Tip:
Irony of Antidepressants:
Weight gain is a common side effect with many antidepressants and mood stabilizer medications. All antidepressants have the potential to cause weight gain; most people are unaware that weight gain is one of the most common side effects associated with Zoloft, Paxil, Prozac, Zyprexa and many other behavioral drugs until it is too late. Ironically, this common side effect causes an increase in depression as it can seriously impact self-esteem. 5-HTP is a natural antidepressant that can actually help decrease cravings to assist in weight loss.

NOTE: Please talk to your doctor or nutritionist before starting any supplement regime.

Cardamom Mango Panna Cotta With Honey Peach Sauce

No other fruit says sunshine better than mangoes.Revered as king of fruits in the Indian sub continent(the birthplace of mangoes),the tropical fruit is the most desirous fruit of the jolly good summers.For the love of mangoes,I could not help myself buying a load of, first batch of this seasonal tropical fruit in the market.The mangoes sold here are mostly grown in Mexico ,Caribbean and some travel as far from India.

While the heat is at its peak in my homeland,it still spring and just beginning to warm up in Columbus.The blooming flowers have a magical beauty after long bare winters.

A dessert to glorify the beauty of the season,Panna cotta,the Italian dessert made with milk,cream,sugar and gelatin.I made mine dairy-free using light coconut milk,incorporated with luscious mangoes and hint of exotic cardamoms,for a complete tropical makeover to the Italian classic.The honey peach sauce add warmth and sweetness to the dessert,skip the sauce if on low-sugar diet.


Intensely aromatic cardamom, is a common spice in South East Asian and Middle Eastern cuisine.The whole pods can be used to flavor the rice entrees and lentil stews ,the fine ground seeds are best in desserts and in spice mixes.Little goes a long way with the cardamom powder,adding extra does not yield a tastier dessert.
This special cardamom dessert is my entry for Priya's Cooking with seeds: Cardamoms.


Recipe : Dairy-free Cardamom Mango Panna Cotta With Honey Peach Sauce
Ingredients
For Mango Panna Cotta
1 large or 2 small ripe mangoes,peeled and chopped
2 cups light coconut milk(preservative-free)
1/2 cup water
1 tablespoon agar-agar * or 1 teaspoon unflavored Kosher\Halal Gelatin
1/4 teaspoon fine ground cardamom
1 tablespoon Agave nectar or 2 tablespoon brown sugar.

*agar-agar is a seaweed,vegan substitute for gelatin.Can be bought from Asian stores.

For Honey Peach Sauce
2 cups fresh or frozen peaches.
2 tablespoon honey
1/2 cup water.

Method
Puree the mangoes with coconut milk in a blender until smooth.
Heat water in a heavy bottom sauce pan,add the agar-agar or gelatin,stir to dissolve completely ,about 6-8 minutes.Turn the heat low.Add the sugar, mango mixture,cardamom and let it warm up for 4-5 minutes.
Pour the hot mixture in to 4 ramekins(4-6 ounce) or custard cups.Cover and
let set in refrigerator for 3-4 hours or over night.

Prepare the sauce by heating the water,honey and peaches on low heat for 4-5 minutes.Let cool for few minutes before drizzling on the panna cotta.

To serve,unmold the ramekins,run a small knife around to loosen.Then invert each ramekin onto a dessert plate and pour about a tablespoon of the sauce over,top with the slices of peaches and more diced mango.

Broccoli Quiche With Brown Rice Crust.

A slice of wholesomeness,brimming with goodness of broccoli and brown rice,the quiche is hearty meal in itself.
Originating from Germany,also revered in France,unquestionably quiche is a popular savory pie of the region.A quiche is usually made with wheat dough crust and filled with eggs and generous amount of cheese.My reincarnation of quiche here is from Vita mix cookbook,that is commendably low in fat calories and has a decent touch of whole grains.

The brown rice crust works wonders,no rolling needed,just cook and press over the baking dish.The result is crunchy and filling crust.Also for a vivid rice eater like me,usually pairing rice with dal and curry,the quiche was was a surprisingly neat rice recipe.

Recipe : Broccoli Quiche With Brown Rice Crust.
Ingredients
2 cups Cooked brown rice
1 cup Broccoli florets
2 large Organic Eggs
1 cup soy milk or reduced fat milk
1/2 cup low-fat sharp cheddar,grated
1 tablespoon fresh parsley or cilantro,chopped
1 teaspoon fresh ground black pepper
2 small chili peppers or 1 jalapeno pepper ,finely chopped(optional)
1 clove garlic,minced
1/2 teaspoon salt

Method
Blend the eggs,milk,spices and salt in food processor or a blender,just until combined,about 30 seconds.
Preheat Oven to 350F.
Mix 1/4 cup of the egg mixture in to the cooked rice by hand.Press in to a baking pan or pie dish(8x8inches).Bake for 10 minutes.
Increase the heat of the oven to 375F.
Place broccoli in the center of pre-baked rice crust.Pour rest of the egg mixture over the broccoli.Bake for 35-40 minutes until the top is brown.Cool few minutes before slicing.Serve warm.

Left overs can be refrigerate in air tight container for about a week.Warm in the oven before serving.

Broccoli is a member of Cabbage family,with botanical name Cruciferous.Health Nut Challenge 5 is focusing on these crucial vegetables.Please find the details of the challenge and link up your creations on the announcement page before April 30th.

Bagels

One of my favorite treats (in my past life) was a Panera Cinnamon Crunch Bagel topped with sweet pecan cream cheese! Yikes check out the nutrition facts on ONE bagel. YIKES 81 carbohydrates!!!


I now enjoy my homemade bagels. All of the carbs in this bagel comes from a fiber. It is also FILLED with omega 3s and it tastes great. TIP: make a larger batch, keep in freezer and toast when you are having a Panera Bread Relapse!

3 TBS golden flax meal
4 TBS parmesan cheese
1/2 tsp baking powder
3/4 cup egg whites
3/4 T macadamia nut oil
dash of salt/onion powder/pepper

Preheat the oven to 325 degrees F. In a medium-small bowl mix the dry ingredients - the golden flax meal, parmesan, baking powder, and spices.

Whip the egg whites until fluffy. Add the oil to the whites, then slowly add the dry mixture. Allow the dough to sit for 5 minutes to firm up. Spoon half of the dough onto parchment or a greased baking sheet in a dome shape. Spoon the remaining half in a similar manner. Scoop out the center to create a bagel shape - the dough will be firm enough to hold. Bake for 30 minutes until the flax turns a darker golden shade. Allow to cool completely before eating (they will fall slightly). Put the two halves together, add your favorite bagel filling. Makes 6 bagels.

NUTRITIONAL COMPARISON (per bagel)
Panara Asiago Bagel = 350 calories, 60 carbs, 2g fiber
"Healthified" Parmesan Bagel = 88 calories, 2.1 carbs, 1.8g fiber

Healthy Kids Snack

http://astore.amazon.com/marisnutran05-20/detail/1451555946

These treats may be too high in natural sugar for those of you sensitive to weight gain, but for kids these are a great after school snack. Click HERE to order my book that has tons more info about Nutrition and even more healthy kids info.

High Protein Peanut Butter Balls
2 cups NATURAL crunchy peanut or almond butter
2 scoops Jay Robb chocolate whey or egg white protein powder
2 ripe bananas, mashed
2 TBS freshly ground flax seeds
1 tsp psyllium husks (optional thickener and fiber for the little tikes!)



In a large bowl, mix together all ingredients. Mold the mixture into small balls (like a large marble), and place them in a container lined with parchment to separate the layers. Freeze for at least 2 hours before serving.

Flaxseeds: You can’t hide a lot of super-healthy foods...I don't think I could disguise salmon in an ice cream and my nephew will never try "KALE CHIPS" again:) But flaxseeds have an agreeable flavor and texture for kids. Flaxseeds are great sources of omega-3s (proven to help with improved learning capacity as well as many other health benefits), they are also affordable and tasty. Try adding them to trail mix or making “healthy candy” by mixing them with xylitol honey and toast them on low heat. Once your kids get used to the nutty flavor, you can work them into other not-so-sweet recipes: salads, my waffle or flax muffin recipe:)

Makes 16 servings.

NUTRITIONAL INFO (per ball) = 216 calories, 18g fat, 10.8 carbs, 2.5 g fiber, 11 g protein


Did you know that if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein 1-3 times a day, and increase strength training. Whey protein is my favorite addition to my diet in the past few years. It provides me with the muscle maintaining protein I need when I work out or don’t consume the calories I need in a day.

Whey is a form of protein that is naturally-present in dairy products. Two issues I often see in athletic clients are they either do so much cardio that they tear down their muscles which kills their metabolism or they dip too low in calories which eats up their valuable muscle for energy (catabolic state). Whey protein is a popular protein supplement for fitness fanatics mainly because of its high concentration in the branched chain amino acids (BCAAs), leucine, isoleucine, and valine. BCAAs are the key players in maintaining muscle tissue and help to preserve muscle stores of glycogen and can help prevent muscle protein breakdown during exercise; again…let’s keep that metabolism humming. Consuming whey as a protein source for a post-exercise snack is awesome for our exhausted muscles.

Whey protein is also very low in fat and carbohydrates (some brands can be high in carbs so read the labels!). This is because the refinement process used to create whey protein powder removes nearly all of the fat and sugars in the liquid, leaving a final product that is almost 100% protein by volume. This makes whey protein great for dieters who want to hold onto their valuable muscle. Athletes, fitness enthusiasts and vegetarians find that whey protein helps them attain specific training goals and enhanced energy levels.

Whey protein has other properties that have health benefits, including the presence of certain biologically active nutrients that enhance the immune system and even stave off muscle wasting.

Whey Protein Benefits:
 Whey Protein is not stored as fat as easily as carbohydrates.
 Whey Protein decreases your hunger between meals.
 Whey Protein helps strengthen your immune system.
 Whey Protein increases energy levels, especially during low-calorie dieting and helps shorten recovery time between exercise sessions.
 Whey Protein helps repair and build new muscle.

Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein, 104. Beef has a bv of 80 and soy protein with a bv of 74. That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle! Unlike other proteins, like casein, which is another form of protein in milk, the speed at which whey protein is digested makes it an ultimate source of protein following exercise when your body requires amino acids promptly to aid with recovery.

Top 10 reasons to consume WHEY:
1. Boost Immune System – Whey protein includes high levels of the amino acid cysteine, which produces glutathione, a potent antioxidant that maintains immune health. One of the first indications in patients with autoimmune diseases is a decrease in glutathione levels. Many studies have proven adding whey protein to patients with chronic fatigue syndrome, cancer, and HIV can greatly enhance their immune system. Scientists discovered that whey proteins stopped the growth of breast cancer cells in test tubes. It was also proven that when patients ingest at least 24 grams of whey a day they had a noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula– Whey protein contains alpha-lactalbumin and is the main nutrient in human breast milk. This makes whey protein a very important nutrient to include in infant formulas and should be the first protein consumed by babies. Good news to mothers, the Journal of Pediatrics, found that formulas with whey protein have been shown to help reduce the length of crying spells in babies with colic. Always check the ingredients list on your infant formula, not all contain whey because it costs more.
3. Benefit Cardiovascular Health –Adding whey along with your doctor’s prescription can be a great balance to help your heart. Clinical research discovered that whey protein reduces blood pressure in individuals who are borderline hypertensive.
4. Increase Lean Body Mass– Our muscles need branched chain amino acids (BCAAs) during long periods of exercise and added stress; which can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs that are easy to digest. It immediately supplies the muscles with high quality protein it is screaming for; which directly correlates to an increase in physical performance and enhanced body composition.
5. Contribute to a Positive Mood– Stress is a well-known cause of a decrease in serotonin levels in the brain; which can cause depression. Clinical studies found that including whey protein is helpful in enhancing moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets- Whey protein isolate is the purest form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor – One of the nutrients in whey protein, glycomacropeptide, stimulates the release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave off Osteoporosis – Osteoporosis affects over 25 million Americans. We have the highest rate of hip fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low protein intake, including low levels of animal protein consumption, was directly related to increased levels of bone loss. Impact exercise, such as walking, and sufficient amounts of protein in the diet can enhance bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Reflux – Lactoferrin, a nutrient in whey protein, is a known inhibitor of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition, recent animal studies show promising results that it also kills the bacteria responsible for acid reflux.
10. Aid Wound Healing – People who have burns or are recovering from surgery require additional protein in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.

When buying a whey protein product, “Whey Protein Isolate” is the highest quality you can buy; which has at least 90 percent protein with only trace amounts of fat and lactose. Also check the sugar count; some brands add way too much sugar to make whey taste like candy and get you hooked on their product…and that sugar isn’t going to help our waist line! If you do decide to try whey protein powder, it’s important to read the ingredients on the product closely. Some whey protein powders have added ingredients that can be counter-productive to your goals. For example, whey protein “gainer” powders have tons of extra calories added to them in the form of sugar in order to increase their calorie content for people who are trying to gain weight. Jay Robb is a superior weight loss brand that uses stevia to sweeten their whey. Whey protein can be purchased in health or nutrition stores, in many large grocery stores, or directly from suppliers on the Internet.

There are many ways to consume whey protein as it can easily be added to water, unsweetened almond milk, or coconut milk. It can also be added to softer solid foods, such as cottage cheese, or used as an egg replacement in many baking recipes.

I'm not one to "drink" my calories...I like to eat! So, I use whey in many of my recipes, including chocolate chip cookies, animal crackers, bread sticks, cinnamon bread...

I always use Jay Robb Whey because:
1. Sourced from grass fed cows not treated with rBGH (Growth Hormone)
2. 25 grams of protein per serving!
3. No sugar, No aspartame, No fat
4. No artificial colors, flavors or sweeteners
5. No casein, msg or gluten
6. Made with stevia