Monday, November 29, 2010

Potluck "Rice" Casserole



1 pound ground grass-fed beef
1 medium green pepper, chopped
1 medium onion, chopped
3 cups cooked Cauliflower "rice"
1 (14.5 ounce) can stewed tomatoes
1 can Cantadina Thick and Zesty Sauce
1 tsp Celtic sea salt
1 tsp chili powder
1 tsp ground mustard
1 tsp dried oregano
1/2 tsp hot pepper sauce
1 cup shredded Cheddar cheese

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.' Set aside.

In a skillet, cook beef, green pepper and onion over medium heat until meat is no longer pink and the vegetables are tender; drain.

In another pan, stir-fry the cauliflower "rice" in a TBS of butter until crisp-tender, about 3 minutes. Add the rest of the ingredients, including the beef mixture; mix well.

Transfer to a greased 2-qt. baking dish. Cover and bake at 350 degrees F for 15 minutes. Uncover and sprinkle with cheese. Bake 10 minutes longer or until the cheese is melted.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Saturday, November 27, 2010

Apple Cranberry Crostata(Tart) with Almond Barley Crust.


Daring Bakers were invited this month to bake an absolutely tantalizing Italian dessert called Crostata,tart that has sweet crust(pasta frolla),filled with either fruity,cheesy,creamy or savory ingredients.

My trial here has hearty multi grain\nut crust that includes nutritious almond and barley flour besides the whole some wheat flour.You can finely grind raw almonds to make the almond flour ,the barley and whole wheat pastry flour are available in Indian stores or health food stores or well-stocked supermarkets.The filling was fruity with a perfect balance of sweet red delicious apples and season's fresh tart Cranberries.All in all this was a much easier challenge,not to worry if you don't have a tart pan,a pie pan would be equally good.


The 2010 November Daring Bakers’ challenge was hosted by Simona of briciole. She chose to challenge Daring Bakers’ to make pasta frolla for a crostata. She used her own experience as a source, as well as information from Pellegrino Artusi’s Science in the Kitchen and the Art of Eating Well.

Recipe : Apple Cranberry Crostata(Tart) with Almond Barley Flour Crust.

Ingredients
2 tablespoon pure cane sugar
3/4 cup whole-wheat pastry flour
1/2 cup almond flour, or almond meal, or coconut flour
1/2 cup whole-grain barley flour
1/4 cup all purpose flour
4 tablespoons cold unsalted butter(cut in pieces) or virgin pressed coconut oil or pure ghee
1 large Organic egg, lightly beaten
2-3 tablespoon cold milk.
1/4 teaspoon vanilla extract

For Fruit Filling
2 Red delicious apples,cored and chopped
1 1/2 cup cranberries
1 cup pure cane sugar


Method
Making the crust dough(Pasta Frolla) by hand:

Whisk together sugar, flours and salt in a bowl.
Rub or cut the butter or other fat used ,into the sugar and flour mixture until it has the consistency of coarse crumbs. You can do this in the bowl or on your work surface, using your fingertips or an implement of choice.
Make a well in the center of the flour and butter mixture and pour the beaten egg and vanilla extract into it.
Use a fork to incorporate the liquid into mixture and then use your fingertips.
Knead lightly just until the dough comes together into a ball.
Shape the dough into a flat disk and wrap in plastic wrap. Place the dough in the refrigerator and chill for at least two hours. You can refrigerate the dough overnight.
With a food processor:
Put sugar, flour, and salt in the bowl of the food processor and pulse a few times to mix.Add butter and pulse a few times until the mixture has the consistency of coarse meal.Empty food processor's bowl onto your work surface.
Make a well in the center of the mounded flour and butter mixture and pour the beaten egg and vanilla extract into it.Use a fork to incorporate the liquid into the solid ingredients then use your fingertips.Knead lightly just until the dough comes together into a ball.
Shape the dough into a flat disk and wrap in plastic wrap. Place the dough in the refrigerator and chill for at least two hours. You can refrigerate the dough overnight.

Prepare the Fruit filling
In a non reactive pan add 1/2 cup of water,sugar,apples and cranberries and let cook until soft about 20-25 minutes.Cool and process in a blender until smooth.Set aside.

Heat the oven to 375ºF [190ºC/gas mark 5].
Shape
Take the pasta frolla out of the fridge, unwrap it and cut away 1/4 of the dough. Reserve this dough to make the lattice or other fun shapes on top of the crostata. Refrigerate this dough while you work on the tart base.
To help roll the crostata dough, keep the dough on top of the plastic wrap that you had it wrapped in. This can help rolling the dough and can also help when transferring the dough to your pan. You can also use parchment paper for this. However, you can also roll the dough directly on a work surface if you prefer.
Lightly dust the top of the dough and your work surface (if you’re rolling directly on a work surface) with flour. Keep some flour handy to dust the dough as you go along.
If the dough is very firm, start by pressing the dough with the rolling pin from the middle to each end, moving the rolling pin by a pin's width each time; turn the dough 180 degrees and repeat; when it softens, start rolling.
Roll the dough into a circle about 1/8th inch (3 mm) thick.
If you used the plastic wrap or parchment paper as rolling surface, flip dough over the pan, centering it, and delicately press it all around so the corners are well covered. Peel away the plastic wrap.
Trim the excess dough hanging over the edges of the pan. Press the remaining dough around the border into the sides of the pan making sure the border is an even thickness all the way around.
Prick the bottom of the dough with a fork in several places.
Take out of the fridge the reserved pasta frolla you had cut away earlier. Roll it with your pin and cut into strips or use cookie cutters to make small shapes (this is not traditional, but it looks cute); or roll with your hands into ropes.
Spread prepared apple cranberry filling evenly over the bottom of the crostata.
Use the prepared strips or rolls of dough to make a lattice over the surface, or decorate with the cut shapes.
Bake
Put the tart in the oven and bake for 25 minutes.
After 25 minutes, check the tart and continue baking until the tart is of a nice golden hue. (Note: Every oven is different. In my oven it took 34 minutes to bake the tart until golden.)
When done, remove the tart from the oven and let cool. If you have used a tart pan with a removable bottom, then release the tart base from the fluted tart ring. Make sure the tart is completely cool before slicing and serving.


Check out more creative Crostata's at Daring Baker's Blog roll

Friday, November 26, 2010

Turkey Tetrazzini

Here is a great way to use up some of the leftover turkey from yesterday. YUM!!!


3 cups diced leftover turkey
10 oz bag frozen broccoli
1 egg, beaten
1/2 cup heavy cream
1/2 cup chicken broth
1 tsp poultry seasoning
2 cups Cheddar cheese, freshly grated
1/2 cup grated Parmesan cheese
1/4 tsp garlic powder
1/4 tsp fresh ground pepper
2 packages Miracle Noodle 0 Carb Linguine
Optional additions: mushrooms, peppers, onions, artichokes

Preheat oven to 400 F. Grease a 9×13″ casserole dish. Rinse Miracle Noodles under running water for a few minutes then pat them totally dry. In a large saucepan heat cream, broth and egg on low. Add 1 1/2 cups Cheddar cheese, Parmesan cheese, poultry seasoning, garlic powder & pepper and stir until melted. Do not boil. Stir in frozen broccoli and turkey. Remove from heat.

Meanwhile (if adding), melt butter or coconut oil in a large saucepan over medium heat. Add mushrooms, onion and bell pepper and saute until tender. Then add to turkey mixture.

Place Noodles in the casserole dish. Sprinkle with garlic powder and pepper. Pour turkey mixture evenly over noodles and cover with aluminum foil.

Bake for 35 minutes or until hot and bubbly. Remove foil the last 10 minutes and sprinkle with remaining 1/2 cup Cheddar cheese. Bake 10 more minutes. Remove from heat and let sit for 10 minutes before serving. Serves 8.

NUTRITIONAL COMPARISON:
Traditional Tetrazzini = 504 calories, 39.2 carbs, 2.9 fiber
"Healthified" Tetrazzini = 210 calories, 4 carbs, 2.9 fiber

Wednesday, November 24, 2010

Cream Cheese Danish


These would make a great breakfast for Thanksgiving morning!

This recipe made a more "bread-like" product as compared to the one without whey protein. Again, be careful...they are addicting!

Pastry portion:
3 extra large eggs, separated (reserving 1/2 yolk for filling)
1/4 tsp cream of tartar
1/4 cup Swerve (I used 1 tsp stevia glycerite)
1 tsp cinnamon
3 TBS sour cream or coconut cream
1/2 cup Vanilla Egg White or Whey Protein

Filling:
4 oz cream cheese or coconut cream, softened
1/2 egg yolk (from above)
1/4 cup Swerve (I used 1/2 tsp stevia glycerite)
1/4 tsp vanilla
Optional: ¼ tsp lemon, almond, orange, raspberry extract

Pastry directions: Separate eggs, putting the whites in a large bowl and the yolks in a medium bowl. Take 1/2 yolk out and put it in a little dish to reserve for filling. With your electric beater, whip whites and cream of tartar until very stiff, then add the whey protein.

Add sour cream, cinnamon, sweetener to the yolks and beat well until smooth. Gently fold yolk mixture into the whites, using a big spatula,being careful to get it all blended well. Grease a cookie sheet and plop 6 equal mounds of batter to make 6 Danish. Make an indent on each mound and fill with filling. Filling: Soften cream cheese and add the 1/2 egg yolk, sweetener, extract, and flavoring. Fill pastries.

Bake about 25-35 minutes at 300 until golden brown. Remove, cool and enjoy. Makes 6 servings.

NUTRITIONAL COMPARSION (per serving)
Starbuck's Danish = 420 calories, 25g fat, 7g protein, 39 carbs, 1g fiber
"Healthified" Danish = 165 calories, 11g fat, 12g protein, 2 carbs, 0 fiber

Monday, November 22, 2010

White Chocolate Macadamia Biscotti



1/3 cup coconut oil or butter, softened
1/2 cup Swerve (or Erythritol and 1/2 tsp stevia glycerite)
2 eggs
1 tsp vanilla extract
2 cups almond flour
2 tsp baking powder
1/2 cup La Nouba white chocolate, chopped
1/4 cup chopped macadamia nuts
1 egg yolk, beaten
1 TBS water

Preheat oven to 375 degrees F (190 degrees C). Grease baking sheets, or line with parchment paper. In a large bowl, cream together the butter and sweetener until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the almond flour and baking powder; stir into the creamed mixture until well blended. Dough will be stiff, so mix in the last bit by hand. Mix in the white chocolate pieces and macadamia nuts. Divide dough into two equal parts. Shape into 9x2x1 inch loaves. Place onto baking sheet 4 inches apart. Brush with mixture of water and yolk.

Bake for 20 to 25 minutes in the preheated oven, or until firm. Cool on baking sheet for 30 minutes. Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides. Bake for 10 to 15 minutes on each side, or until dry. Cool completely and store in an airtight container. Serves 30


NUTRITIONAL COMPARISON:
Using white flour and sugar = 71 calories, 10.7 carbs, 0.5 fiber
Using Almond flour and Swerve = 59 calories, 3.1 carbs, 1.4 fiber

Sunday, November 21, 2010

GERMAN CHOCOLATE CAKE



I have a client having a birthday this week (Happy Birthday Dee!) and she asked for a "healthified" German Chocolate Cake. Yum, if you like coconut and chocolate...this one is a hit!

Cake:
2/3 cup butter or coconut oil
1 cup unsweetened cocoa powder
10 eggs
1 cup coconut milk
1 cup Swerve (or erythritol and 2 tsp stevia glycerite)
1 tsp Celtic sea salt
1 tsp vanilla (or coconut extract)
1 cup coconut flour

In a saucepan, melt the coconut oil (or butter) over medium heat. Add cocoa powder and mix well. Remove from heat and cool. In a separate bowl, beat eggs, coconut milk, sweetener, salt, and vanilla. Slowly mix in cocoa mixture. Add coconut flour into batter and mix until it is very smooth. Pour batter into 2 greased round 8 or 9x1½-inch layer cake pans. Bake at 350 degrees F for 30-35 minutes or until a toothpick inserted into the center comes out clean. Cool (I put mine in the freezer overnight...it frosts really easy then:). Fill layers and cover top and sides of cake with Coconut-Pecan Frosting below.

Coconut Frosting:
1/4 cup coconut milk
8 oz cream cheese or coconut cream
1/2 cup Swerve (or 1/2 cup erythritol and 1 tsp stevia glycerite)
1/2 cup coconut oil or butter
1 tsp coconut extract
1 cup flaked coconut
1/2 cup pecans, chopped (or more to taste)

Mix coconut milk, cream cheese, sweetener, and butter until well combined and very smooth. Add vanilla, coconut, and pecans. Frost the cake and enjoy! Serves 16.

NUTRITIONAL COMPARISON:
Traditional German Chocolate Cake = 738 calories, 85.2 carbs, 1.8 fiber (WOW!!!)
"Healthified" German Chocolate Cake = 324 calories, 15 carbs, 9 fiber

Saturday, November 20, 2010

Gingerbread

My mom loves gingerbread! I can't wait for her to try this.



1/2 cup coconut flour
1/2 cup almond flour
1/8 tsp Celtic sea salt
1/2 tsp baking soda
1/2 tsp baking powder
1 1/2 tsp ginger
1 tsp cinnamon
5 eggs
1/2 cup unsweetened almond milk
1/4 cup coconut oil, melted
4 TBS Truvia (or 1 tsp stevia glycerite)

Preheat oven to 350 degrees F. Combine all dry ingredients in a small bowl and whisk together. In a large bowl combine eggs, coconut milk, coconut oil and sweetener. Whisk together. Pour wet ingredients into dry ingredients, mixing thoroughly until smooth.

Grease an 8×8 inch glass baking pan (or a small loaf pan) with coconut oil and fill pan with batter. Bake in a pre-heated oven for 40 minutes, or until firm to the touch, or when a toothpick or fork tine inserted in the center comes out clean. Cool and top with cream cheese frosting if desired. Makes 12 servings.

NUTRITIONAL COMPARISON:
Traditional Gingerbread = 208 calories, 29.8 carbs, 0.5 fiber
"Healthified" Gingerbread = 110 calories, 4.8 carbs, 2.5 fiber

Thursday, November 18, 2010

Pumpkin Swirl Cheesecake



Mmmmmm, Thanksgiving dessert! Since I have to travel for Thanksgiving, I decided to make this ahead of time and freeze it. I always like to give tips to making healthy eating easier, planning ahead is a HUGE part of weight loss success.


CRUST:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Swerve (or erythritol)
2 tsp stevia glycerite
1 tsp Celtic sea salt

FILLING:
3 8-ounce packages Cream Cheese, softened
3/4 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 tsp vanilla
3 eggs
1 cup canned pumpkin
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 dash ground cloves

Heat oven to 350 degrees F.
CRUST: In a medium sized bowl combine all the ingredients. Press onto bottom of 9 inch springform pan.

FILLING: Beat cream cheese, 1/2 cup of the Swerve and vanilla with electric mixer until well blended. Add eggs, one at a time, mixing on low speed after each addition just until blended. Remove 1 cup plain batter; place in small bowl. Stir remaining 1/4 cup Swerve, pumpkin and spices into remaining batter. Spoon pumpkin batter into crust; top with spoonfuls of reserved plain batter. Cut through batters with knife several times for marble effect.

Bake 55 minutes or until center is almost set. Cool completely. Refrigerate 4 hours or overnight. Cut into 12 slices. Store leftover cheesecake in refrigerator. Serves 12

NUTRITIONAL COMPARISON:
Traditional Cheesecake = 375 calories, 30.4 carbs, 1 fiber
"Healthified" Cheesecake = 333 calories, 3.7 carbs, 1.5 fiber

Wednesday, November 17, 2010

Irish Cream

Here is a nice holiday drink to have around a fireplace enjoying the company of family!



1 1/2 cups Vanilla Almond Milk (or Chocolate)
2 1/2 tsp instant coffee granules
2 TBS Jay Robb vanilla whey
1/4 tsp almond extract
1/4 tsp vanilla extract
2 TBS cocoa powder (for a thicker drink: 1 ounce 100% chocolate bar)
1 TBS Truvia
Optional: 2/3 cup Irish Whiskey

If you are using unsweetened chocolate bar, place all ingredients in a saucepan. Warm until chocolate is melted. Remove from heat and place in your blender, and run until smooth and well-blended. Makes 2 servings.

NUTRITIONAL COMPARISON Per 1 cup Serving:
REAL Irish Cream = 2,150 calories, 45.34 carbs, 0 fiber
"Healthified" Irish Cream = 110 calories, 6 carbs, 3 fiber

Monday, November 15, 2010

Eid-ul-Adha Special :Cherry Tomatoes and Minced Lamb(Kheema Tamatar)


Happy Eid-ul-Adha!!

Any meat dish is the center of table during this Holiday.A recap of some classic I had shared in past :
Lamb Biryani
Hyderabadi Kachchi Lamb Biryani
Kheema Vegetable Sevia
Kofta Pulao
Low fat Kofta Curry
Lamb Kabouli
Green Kababs(Shami Kabab style)
Spinach Lamb
Hyderabadi Haleem
Mint Lamb Chops
Mutton Dopyaza(Lamb Onions)

Tomato Bredie

Eid special this year is Cherry Tomatoes and Minced Lamb(Kheema Tamatar),a juicy spicy side dish that would leave any meat-lover asking for more.I know meat is the attraction of this recipe,but what makes it even more special is the garden fresh Cherry tomatoes.I had a whopping good cherry tomato harvest from the vegetable patch,almost 3 pounds!.I love to snack on them or just add on any entree or side dish towards the end of cooking process,for a juicy tangy touch to the recipe.


Recipe : Cherry Tomatoes and Minced Lamb(Kheema Tamatar)
Serves 4
Ingredients
1 pound Minced lamb\veal\Beef\goat(99.9% lean)
1/2 pound Cherry tomatoes
Handful of herbs(Fenugreek\Methi or cilantro or Mint)
1 small onion ,finely chopped
3/4 teaspoon ginger and garlic paste
1/2 teaspoon turmeric
1/2 teaspoon hot chilli powder
1/2 teaspoon each of Garam Masala and Coriander Powder.
Whole spices 2 Cloves ,2 cardamom,1 cinnamon stick
1 tablespoon Extra virgin Olive oil or canola oil
3/4 teaspoon Salt

Method
Marinate the minced meat ,mix with all the spice besides the whole spices,greens and oil and set aside for about 15 minutes.
Heat oil in pressure cooker or a saucepan.Add the chopped onions,whole spices and saute until golden brown. Add the marinated meat ,chopped herbs,season with salt and stir until meat has no lumps. Add 1/2 cup of water and cover. Let cook for about 10-15 minutes in a pressure cooker or 30-40 minutes in a saucepan.Uncover and add the tomatoes,and cook just until tomatoes are slightly tender about 3-4 minutes.Garnish with more fresh herbs,serve with brown rice or whole grain flat bread(paratha\roti)


This is my entry for Mona's Bakrid Event

Flour-less Chocolate Tiramisu Torte

Why don't I list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book: Secrets to a Healthy Metabolism.



Now this is a dessert that my mom would call "rich!"

TORTE:
7 oz unsweetened chocolate
14 TBS (1 3/4 sticks) butter or coconut oil
1 ¼ cup Swerve or erythritol
2 TBS Stevia Glycerite (omit if using Swerve)
5 large eggs
MASCARPONE FILLING:
1 8-ounce package mascarpone (or coconut cream if dairy allergy)
4 TBS Swerve (or 1 tsp stevia glycerite)...to taste
1 egg

Preheat oven to 375 degrees. Grease a muffin tin pan. Set aside.

Brown the butter (if desired…tastes way better!) in a saucepan. Once the butter is brown (not black!), slowly add the chocolate. Add the sweetener. Let cool in fridge for awhile. Once cool, add one egg at a time using a mixer.

Cream filling: Mix mascarpone cheese, sweetener and egg.

Fill the muffin tins with chocolate filling and a dollop of cheese in the middle. Bake for 25 minutes. I inverted my torte; I thought it looked better that way. Enjoy! Makes 16 servings

NUTRITIONAL COMPARISON (per serving) =
Using Sugar = 293 calories, 28 carbs, 2.1g fiber
Using Swerve = 202 calories, 4.1 carbs, 2.1g fiber

Turnip Gratin



2 TBS butter
2 1/2 lbs turnips
1 TBS chopped thyme
1/2 TBS chopped savory
1 1/2 tsp Celtic sea salt
1/8 tsp cayenne
1/2 cup heavy cream
1/2 cup veggie/beef broth
1 cup grated Parmigiano-Reggiano

Preheat oven to 450°F with rack in middle. Melt butter in an ovenproof 12-inch heavy skillet, then cool. Slice turnips paper-thin with slicer, then arrange one third of slices, overlapping tightly, in skillet, keeping remaining slices covered with dampened paper towels. Sprinkle with about a third of thyme, savory, kosher salt, and cayenne. Make 2 more layers.

Cook, covered, over medium heat until underside is browned, about 10 minutes. Add cream and broth. Continue to cook, covered, until center is tender, 20 to 25 minutes.

Sprinkle evenly with cheese, then bake, uncovered, until golden and bubbling, 10 to 15 minutes. Let stand 5 minutes before serving.

NUTRITIONAL COMPARISON:
1 cup Potato = 116 calories, 28 carbs, 4 fiber
1 cup Turnip = 36 calories, 8 carbs, 2 fiber

Click HERE to find the slicer I love!

Sunday, November 14, 2010

ADOPTION UPDATE!!!

After 2 1/2 years, we finally have our referrals...yes, I said referrals. We only expected one, but God is placing us with 2 beautiful boys. Micah is just over 1 and Kai is only 1 month old. They aren't blood brothers. We have a lot of information on Micah, who was left at the orphanage by his mother at 9 months. But we don't have any information on the baby, he was abandoned at birth.

We will be traveling sometime in January to sign the court papers (we can then post photos), come home, then return to Ethiopia 3 weeks later to pick them up! I can't wait! A bit nervous too...I don't have anything ready, let alone have 2 of everything!

Thank you to all of you who have purchased my books and have made this dream possible! Without all of you, we wouldn't be able to do this. Thank you! Thank you! Thank you!

Garlic Bread


Craig and I love garlic bread. We use to buy the Pepperidge Farms Garlic Bread and eat the whole thing! Yikes, check out this ingredient list (BOLD = Tran-fats!): Unbromated Unbleached Enriched Wheat Flour [Flour, Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Margarine [Partially Hydrogenated Soybean Oil, Liquid Soybean Oil, Skim Milk, Cultured Skim Milk, Salt, Mono and Diglycerides and Soy Lecithin (Emulsifiers), Colored with Beta Carotene (a Source of Vitamin A), Vitamin A Palmitate Added], Partially Hydrogenated Soybean Oil, Contains 2% or Less of: Yeast, Salt, Garlic Powder, High Fructose Corn Syrup, Wheat Gluten, Yellow Cornmeal, Malted Barley, Sugar, Vegetable Mono and Diglycerides, Natural Flavor (from Milk Products), Parsley, Enzymes, Citric Acid, Soybean Oil, Autolyzed Yeast Extract, Hydrolyzed Torula Yeast, Xanthan Gum, Extractives of Turmeric (Color) and Annatto (Color). 
I served this "healthified" garlic bread with my lasagna. I knew I was going to be busy that day, so I made it ahead of time and froze it.


"HEALTHIFIED" GARLIC BREAD
6 eggs, separated
1 tsp cream of tartar
1/2 cup unflavored egg white or whey protein
1/4 cup cream cheese, softened
1 garlic clove (or powder)

Separate the eggs, (save the yolks for creme brule) and whip the whites with the cream of tartar for a few minutes until VERY stiff. Very slowly add in whey protein. Fold the cream cheese and seasonings to the whipped whites. Grease a bread pan very well. Spoon the mixture into the pan and smooth the top with a spatula. Bake at 375 degrees F for 45 minutes until lightly browned. Cool before cutting, then cut into 12 pieces. I also spread a little butter on each piece and rubbed with garlic cloves and sprinkled with Parmesan cheese. I tossed it back into the oven on a broil for 3 minutes until butter was bubbly and lightly browned. Serves 12.

NUTRITIONAL COMPARISON:
Pepperidge Farm Garlic Bread = 170 Calories, 7g fat, 4g protein, 24 carbs, 2 fiber
“Healthified” Garlic Bread = 43 calories, 2g fat, 5.6g protein, 1 carb, 0 fiber

NOTE: Whipping the white properly is tricky, do not under whip or this won’t turn out.

Saturday, November 13, 2010

KFC Biscuits and Gravy



My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning...they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

1 cup almond flour
1/4 tsp Celtic sea salt
1 tsp aluminum free baking powder
4 egg whites
2 TBS butter (cut into pieces)
OPTIONS: add 1 tsp of garlic or your favorite spice.

Preheat oven to 400 degrees F. Grease a muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder into the almond flour. Then cut in the butter and salt. Gently fold in the dry mixture into the whites. Dollop the dough into the muffin tin and bake for 11-15 minutes. Makes 8 servings.

NUTRITIONAL COMPARISON:
KFC Biscuit = 220 calories, 24 carbs, 1g fiber
"Healthified" Biscuit = 113 calories, 3 carbs, 1.5 fiber

This gravy would also be great on top of cauliflower mashed "faux"tatoes on Thanksgiving day.

4 egg whites
1/4 cup wheat free Tamari sauce (or soy sauce)
1/8 tsp dried thyme or poultry spice
1/4 cup veggie/chicken broth
2 TBS sour cream
1/2 packet Truvia (optional)
Celtic sea salt & pepper to taste

On medium heat cook egg whites mixed with tamari sauce, broth & spices until the eggs are cooked and a bit lumpy. Pour into a blender, add sour cream & Truvia and blend for 1 minute until smooth. Makes 16 servings.

NUTRITIONAL COMPARISON:
Traditional Gravy = 20 calories, 4 carbs, 0 fiber, 1g protein
"Healthified" Gravy = 11 Calories, 0.4 carbs, 0 fiber, 1g protein

Thursday, November 11, 2010

Pesto-Rice Stuffing with Roast Turkey


If you like basil, you will love this "rice." The cauliflower sucks up all the flavors from the basil and bacon. It tastes fantastic.

4 cups cooked cauliflower "rice"
1 cup pesto
1/2 cup pine nuts
8- to 10-pound turkey
Butter or coconut oil
Bacon slices

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'

Toss the cauliflower rice with the pesto and pine nuts and stuff the bird lightly. Close the vent and truss the bird. Rub well with butter or olive oil. Place the turkey on its side on a rack in a roasting pan. Cover with slices of bacon and roast at 325° for 1 hour. Turn on other side and roast for another hour. Turn the bird on its back and roast with bacon covering the breast and legs until the bird is tender and done. Baste from time to time.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Pumpkin Seed Crusted Tuna

After hallowing a pumpkin,its seeds are simply too good to be thrown away ,the slimy seeds can be cleaned and roasted whole for a nutritious snack.Although there is a way to get the seeds off the shell,but I like to leave the shell on,that gets the crunch after roasting.I decided to create something new this season with the roasted seeds,by using it for a crust on fish fillet.I have tried and loved the almond crusted fish,the pumpkin one was light but just as appetizing.Feel free to use any kind of firm fish instead of Tuna.



Recipe : Pumpkin Seed Crusted Tuna
Serves 4
Ingredients
4 (4-ounce) Tuna Steaks or other firm fish like Salmon or Tilapia
1/2 teaspoon salt
1/2 teaspoon spice mix of choice(I use garam masala - ground Cumin,cinnamon,coriander and cloves)
1/2 teaspoon fresh minced ginger

For Crust
1 cup Roasted pumpkin seeds
2 slices of whole grain bread
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 teaspoon spice mix of choice(I use garam masala - ground Cumin,cinnamon,coriander and cloves)
1 teaspoon fresh thyme , chopped

2 tablespoons extra-virgin olive oil

Method
Marinate the fish in spices and salt for few minutes.

Coarsely grind the pumpkin seeds in a food processor.Tear the bread slices and transfer in the food processor along with the spices,thyme and salt,pulse until the mixture comes together.Lay the mixture on a plate

Preheat oven to 400F.Heat a cast-iron pan on medium heat,add oil.Dredge the fish steaks\fillets on both sides in the mixture and remove. Sear in the hot pan for 2 minutes on each side until crust is golden brown.Then place in oven for another 10-15 minutes until fish is cooked through(takes longer for tuna steak,salmon will cook faster).Slice and serve with salad or vegetables.I served with sauteed broccoli and polenta.



This is my entry for Weekend Herb Blogging # 259,hosted this week by Susan of Well Seasoned Cook

Tuesday, November 9, 2010

Rueben on "Rye" Bread



2 cups ground flax seeds
1/4 cup coconut flour
1 TBS baking powder
6 eggs (separated)
1/3 cup macadamia nut oil (or butter)
One tsp Celtic sea salt
Added mixed dried herbs
1 tsp stevia glycerite

Place the egg whites in a mixing bowl and whip until stiff peaks form. Add the yolks and oil. Place the flax and coconut flour in another bowl and add baking powder, salt and herbs and mix. Add the wet mix to the dry mix and mix thoroughly. Place the mix into a non stick bread tin and bake 375 degrees for 55 minutes. Let completely cool before cutting. Serves 16.

Nutritional Information:
Per Slice = 152 calories, 7 carbs, 6 fiber, (1 effective carbs), 6g protein

Toppings:
Corned Beef
Sauerkraut
Swiss Cheese
Organic Spectrum Mayo

Sunday, November 7, 2010

"Risotto" with Brie and Almonds



1/4 cup veggie/chicken broth
3 thyme sprigs, plus 1 tsp leaves
3 TBS coconut oil or butter
1 head cauliflower (about 6 cups)
5 ounce Brie, rind discarded, cut into small pieces
1/3 cup sliced almonds, toasted

"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'

Heat butter or oil in a 4-quart heavy saucepan over medium-high heat until foam subsides, then sauté cauliflower with 1/4 teaspoon salt until crisp-tender and golden brown, about 6 minutes. Add thyme leaves and sauté 1 minute. Add broth and briskly simmer, stirring, until broth has been absorbed. Stir in Brie, and salt and pepper to taste. Serve topped with almonds. Makes 6 - 1 cup servings.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Friday, November 5, 2010

Pecan Spice Cake & Cream Cheese Frosting

I'm not a big fan of cake, but WOW this one was awesome...but then again, you could put this cream cheese frosting on cardboard to make it taste good. I also made mini cupcakes with the extra batter, and they were a perfect addition to my husband's "bento box" lunch.



CAKE:
3/4 cup butter or coconut oil softened
2 3/4 cups blanched almond flour (OR 1 cup coconut flour)
2 tsp baking powder
1 tsp baking soda
3/4 tsp Celtic sea salt
1 TBS ground cinnamon
1 1/4 tsp freshly grated nutmeg
1 tsp ground ginger
1/2 tsp ground allspice
1/4 tsp ground cloves
1 1/2 cups Truvia (or erythritol and 1.5 tsp stevia glycerite)
3 large eggs (8 eggs if using coconut flour)
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sour cream or coconut cream
3/4 cup pecans, chopped

FROSTING:
3 (8-oz) pkg cream cheese, or coconut cream softened
3/4 cup butter or coconut oil, softened
2-3 TBS unsweetened almond milk
1/4 cup Truvia (or stevia glycerite to taste)

CAKE: Put oven rack in middle position and preheat oven to 350°F. Grease cake pans. Sift together almond flour, baking powder, baking soda, salt, and spices into a large bowl. In another bowl, beat together butter (1 1/2 sticks) and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in vanilla. Reduce speed to low, then add flour mixture and sour cream alternately in batches, beginning and ending with flour mixture and mixing until batter is just smooth. Mix in pecans until just combined.

Spoon batter evenly into pans, smoothing tops, then rap pans once or twice to expel any air bubbles. Bake until pale golden and a wooden pick inserted in center of cakes comes out clean, 30 to 35 minutes. Cool 10 minutes in pans on racks. Run a thin knife around edge of pans, then invert racks over pans and reinvert cakes onto racks to cool completely.

FROSTING: Beat together cream cheese, butter, and almond milk in a bowl with clean beaters at medium-high speed until fluffy, 1 to 2 minutes. Sift in sweetener and beat at medium-high speed until frosting is smooth.

ASSEMBLE: Halve each cake layer horizontally with a long serrated knife using a gentle sawing motion. Put 1 layer, cut side up, on a cake stand or large plate and spread with about 3/4 cup frosting. Stack remaining cake layers, spreading about 3/4 cup frosting on each layer and ending with top cake layer cut side down. Spread top and side of cake with remaining frosting (about 3 1/2 cups) and coat side of cake with pecans (1 1/3 cups), gently pressing to help them adhere. Serves 18.

NUTRITIONAL COMPARISON: (per slice)
Traditional Cake = 498 calories, 36g fat, 5g protein, 38 carbs, 1g fiber
"Healthified" Cake = 422 calories, 40g fat, 7.7g protein 6.5 carbs, 2.5 fiber

Baby's First Food


Sadly, parents often think that rice cereal is the first food to introduce to a baby. Avocado and Organic Egg yolks are much healthier for our babies. A recent Swedish study suggests that when infants are given substantial amounts of cereal, they may suffer from low concentrations of zinc and reduced calcium absorption. Dr. David Ludwig of Children's Hospital Boston, a specialist in pediatric nutrition, says some studies suggest rice and other highly processed grain cereals actually could be among the worst foods for infants.

"These foods are in a certain sense no different from adding sugar to formula. They digest very rapidly in the body into sugar, raising blood sugar and insulin levels" and could contribute to later health problems, including obesity, he says.

The lack of variety in the American approach also could be a problem. Exposing infants to more foods may help them adapt to different foods later, which Ludwig says may be key to getting older children to eat healthier.

Avocado makes a great first food for baby due to its texture and creaminess as well as its high nutrient content. Avocados are often called one of nature's perfect foods because they are said to contain everything a person needs to survive. A wonderful "good fat" food for baby's brain and physical development, try an avocado as baby's first food instead of refined cereals. Avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.

Organic Egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to your baby's diet as early as four months,1 as long as baby takes it easily. (If baby reacts poorly to egg yolk at that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth is in hyper-speed. Choline is another critical nutrient for brain development. The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks. No significant effect on blood cholesterol levels was seen.

The best choice for baby is yolks from pasture-fed hens raised on flax meal, fish meal, or insects since they will contain higher levels of DHA. Why just the yolk? The white is the portion that most often causes allergic reactions, so wait to give egg whites until after your child turns one. Don't neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development. Use unrefined salt to supply a variety of trace minerals. Around four months is a good time to start offering cod liver oil, which is an excellent source of the omega-3 fatty acids DHA and EPA (also important for brain develoment) as well as vitamins A and D. Start with a 1/4 teaspoon of high-vitamin cod liver oil or 1/2 teaspoon regular dose cod liver oil, doubling the amount at 8 months. Use an eye dropper at first; later baby can take cod liver oil mixed with a little water.

If you are interested, I have an online class called "HEALTHY FAMILY." To watch this helpful class, please email me at mariamindbodyhealth@gmail.com


Baby Kai's "JUICE"

Nope, this isn't apple juice... it is bone broth (recipe Here)! I make a pot for him once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!

Bone broths are ...one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.

Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.

1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.

2. CROHN'S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.

3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.

4. AMINO ACIDS: Although gelatin isn't a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can't afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.

5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
"Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell

6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalinizing agents to neutralize the acidity of the broth. I use coconut vinegar. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don't worry, it doesn't taste like coconut! Click HERE to find.

Thursday, November 4, 2010

Cauliflower Gratin



Craig had this wonderful dish at a restaurant while in Chicago. I thought it would be a great addition for Thanksgiving dinner!

2 large heads cauliflower, cut into 1-inch florets
4 Tbsp butter or coconut oil (divided)
1 TBS Celtic sea salt
2 tsp dry mustard
1 cup veggie/chicken broth
3 ounces cream cheese
2 cups freshly grated fontina cheese (or other soft white cheese)
2 cup freshly grated sharp cheddar
Freshly ground black pepper, to taste
3 TBS freshly grated Parmesan cheese (if desired)

OPTION 1: Preheat oven to 400 degrees and line a baking sheet with foil. In a large bowl, combine cauliflower, 2 TBS melted butter, salt and toss to combine. Place on baking sheet and roast until desired degree of tenderness (about 10 minutes for crisp tender, 20 for very tender). Remove from oven and place cauliflower in gratin pan. (I liked this way better because I love the "caramelized" flavor cauliflower can have).

OPTION 2: Bring a large pot of chicken broth to a boil. Place cauliflower in the broth and boil for 5 minutes or until tender. Remove from heat and strain the cauliflower well. Place in gratin pan. (Craig liked this way better because it was a soft and tender cauliflower that reminded him of a potato).

Meanwhile, in medium sauce pan over medium low heat, melt 2 TBS butter. Whisk constantly until starting to lightly brown, about 2 minutes, and slowly add chicken broth and cream cheese. Once completely combined, add shredded cheese and stir to combine until smooth.

Pour cheese mixture over top of cauliflower, sprinkle Parmesan cheese on top if using, and place in oven on middle rack. Turn broiler on low and cook until cheese sauce bubbles slightly. Remove from oven and serve immediately. Serves 8.

NUTRITIONAL COMPARISON:
Using Potatoes: 499 calories, 49.3 carbs, 4.4 fiber
Using Cauliflower: 332 calories, 3.8 carbs, 1.7 fiber

Wednesday, November 3, 2010

Twice-Baked Cauliflower


I hate going to a restaurant where all they serve is Bacon Bits at the salad bar. Reasons why they are so bad?

McCormick Bacon Bits Ingredients = Textured Soy Flour, Partially Hydrogenated Soybean Oil, Salt, Corn Starch, Natural and Artificial Flavors, Caramel Color, Hydrolyzed Soy Protein, Corn Gluten and Wheat Protein, FD&C Red 3 and Autolyzed Yeast.

1. Soy Protein: inhibits absorption of zinc and iodine for proper thyroid function, it has toxic chemicals (unless fermented), soy blocks the absorption of l-tyrosine from the intestines (essential for thyroid function), soy contains enzymes inhibitors that reduce protein digestion and processed soy protein contains carcinogens such as nitrates.
2. Hydrogenated Oils: Rancid oils are free radicals, single atoms with an unpaired electron. These free-radicals are very chemically reactive. They attack cell membranes and cause damage in our DNA, causing alterations in tissue, blood vessels and skin. Free radical damage to the tissues and organs causes tumor growths, free radical damage to the skin causes wrinkles, and free radical damage in the blood vessels promotes the buildup of plaque. New evidence finds links to free radicals with autoimmune diseases such as arthritis and with Parkinson's disease, Alzheimer's, Lou Gehrig's disease and cataracts.
3. Caramel Coloring: Banned in all other countries due to the link to cancer.
4. Corn Starch and Corn Gluten: We feed corn to cows to fatten them up in 6 months vs 2-3 years for a pasture fed cow...why don't we associate that to our increase in weight?
6. Food Dye: One of the most common ingredients in the food we eat isn't even a food. It's food dye. Food dyes are synthetic chemicals; which causes hyperactivity, restlessness, and attention problems. The Center for Science in the Public Interest called on the FDA to ban 8 of the most common artificial dyes, instead, they put a warning… "Warning: The artificial coloring in this food causes hyperactivity and behavioral problems”
7. Yeast: Candida!

Let's stick to real bacon!


1 large head cauliflower
4 oz. cream cheese
2 T butter
1/4 cup minced scallions or green onions
1/4 cup freshly grated parmesan cheese
6 slices nitrate free bacon, cooked and cut into pieces
1 cup sharp cheddar cheese (Never pre-shredded cheese)
Sour Cream (for topping)

Preheat oven to 350 F. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling water until cauliflower is tender, but not overly soft. Drain well and mash with potato masher, leaving some chunks. Mix in cream cheese, butter, green onion, Parmesan, and 3/4 of the bacon.

Spread evenly in an 8 X 8 inch glass casserole dish. Sprinkle with cheddar cheese and reserved bacon. Bake 30-35 minutes, or until hot and bubbly. Top each serving with a dollop of sour cream. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
Twice Baked Potato = 28 Carbs, 2 sugar, 4 fiber, 116 Calories
Twice Baked Cauliflower = 243 calories, 19g fat, 12.5g protein, 6 carbs, 2.6g fiber

*If you really want to fool your family, pipe this into a hollowed out potato shell!
Recipe adapted from The Low Carb Gourmet

Tuesday, November 2, 2010

Cannoli

Oh my, these are a favorite!



SHELL:
2 egg white
2 TBS butter (melted)
2 ounce cream cheese (softened)
1/2 cup almond flour
1/2 cup vanilla egg white or whey protein

Heat a pizzelle skillet on high. Whip the white until frothy, not stiff. Add the almond flour, vanilla whey and other ingredients. Mix until smooth.
Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. While you are removing, before it cools, roll into a cylinder shape. Set aside to cool.

FILLING:
3/4 cup whole milk ricotta cheese (drained overnight w/ cheesecloth & squeezed dry)
3/4 cup mascarpone cheese (or cream cheese)
1/4 cup Truvia (or stevia glycerite to taste)
1/2 tsp vanilla
1/2 tsp ground cinnamon
A pinch of salt

Mix filling ingredients together. Cover and refrigerate until ready to use (at least a couple of hours). Use a ziploc ( cut the corner ) and pipe into the shells. Let the filling smoosh out of each end of the shells, just a tad. Keep the cannoli refrigerated until dessert time or whenever you are ready to serve. Makes 12 servings.

NUTRITIONAL COMPARISON: (per cannoli)
Traditional Cannoli = 250 calories, 7g fat, 4g protein, 44 carbs, trace fiber
"Healthified" Cannoli = 118 calories, 8g fat, 8.4g protein, 1.6 carbs, trace fiber

Click HERE to find the Pizzelle Maker I love!

Oikos Greek Yogurt Carrot Protein Shake


Remember my post about Organic Stonyfield yogurts and my advocacy for organic foods,I was elated again when offered a free sample coupons for Oikos Greek yogurt,that is fat free with 10grams of protein in a 4oz container and available in delicious flavors such as chocolate,honey caramel and blueberry.
If the store were I shop had chocolate that would have been my first pick,but since it wasn't in stock,had to settle with blueberry as my next best choice.The blueberry oikos Greek yogurt blended with carrots and whey protein yielded one of the most delicious fat-free shakes by far,a perfect finish after a light afternoon or evening meal or even a nutritious start of the day.

Ingredients
4 oz fat free(0%) Oikos Greek yogurt(if using plain add a tablespoon of agave nectar)
2 cups skimmed milk
1 medium carrot,peeled and halved(cut in smaller pieces if using a standard blender)
1/2 cup Whey or Soy protein powder(I used chocolate flavored)
1 cup fresh or frozen berries

Method
Blend all the ingredients in a Vitamix until smooth and frothy,keep cold until serving time.

Monday, November 1, 2010

Sweet "Potato" Casserole



Thanksgiving wouldn't be complete without my mom's sweet potato casserole. I thought of an interesting twist to lower the calories and carbs... See you don't have to gain the estimated 15 pounds from Thanksgiving to New Years and still enjoy comfort food!

3 cups mashed cauliflower
1 cup pumpkin (or more...if you want a deeper color)
1/4 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
-Or you could use NATURE'S HOLLOW xylitol syrup
2 eggs, beaten
1/2 cup almond milk
1/2 tsp Celtic sea salt
1/3 cup butter, melted
1 tsp vanilla extract

TOPPING:
1/2 cup Swerve (or erythritol and 1/4 tsp stevia glycerite)
1/2 cup almond flour or almond meal
1/3 cup butter, melted
1 cup chopped pecans

Place cauliflower florets in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower in a food processor and blend until very smooth.

In a mixing bowl, combine the cauliflower, pumpkin, Swerve, eggs, almond milk, salt, 1/3 cup butter and vanilla. Mix together and pour into a greased 13x9 inch baking dish.

To prepare the topping, combine the Swerve, almond flour, 1/3 cup melted butter and pecans. Mix together and crumble over "sweet potato" mixture. Bake uncovered at 350 degrees F (175 degrees C) for 35 to 45 minutes. Serves 10

NUTRITIONAL COMPARISON:
1 cup Sweet Potato = 180 calories, 41 carbs, 7 fiber
1 cup Pumpkin = 30 calories, 7 carbs, 1 fiber
1 cup Cauliflower = 28 calories, 5 carbs, 2.8 fiber

Traditional Sweet Potato Casserole = 407 calories, 68.6 carbs, 2g fiber
"Healthified" Casserole = 190 calories, 5.3 carbs, 2.5 fiber
 

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