First let me state that I am NOT big on fish. I am allergic to shellfish and just never do much seafood of any kind. When I eat fish, it has to be a very mild-tasting fish, not one that is really "fishy" tasting--if you know what I mean! Tilapia is a fairly mild fish and I can eat it okay, so this sort of recipe is about the only fish recipe you'll get on this blog!
Parmesan Crusted Tilapia
Servings: 4
Ingredients:
1/4 tsp dried basil
1/4 tsp black pepper
1/2 tsp paprika
1/2 tsp garlic powder
1/3 cup Parmesan cheese (the powdery stuff in the shaker bottle)
1/3 cup Italian seasoned bread crumbs
1 pound tilapia filets (4 ozs is one serving)
3 tbsp butter or margarine, melted (I use Blue Bonnet light margarine)
3 tbsp mayonnaise or salad dressing (I use Miracle Whip Light)
Directions:
Thaw fish filets and drain of any liquids.
Preheat oven to 425 degrees and line a baking dish with aluminum foil.
In a shallow dish (suitable for coating filets), combine butter or margarine and mayo or salad dressing.
Stir in the spices (basil, pepper, paprika, and garlic powder) till well blended.
In another shallow dish or plate, combine the Parmesan cheese and bread crumbs.
One at a time, coat fish filets with your butter/mayo/spices mixture and then coat with the crumb mixture on both sides.
Lay filets in baking dish.
Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork.
Nutrition Facts (using light margarine and Miracle Whip Light):
4 servings
Calories: 270
Fat: 15 g
Cholesterol: 58 mgs
Sodium: 620 mgs
Total Carbohydrates: 10 g (1 fiber)
Protein: 25 g
Thursday, August 28, 2008
What does YOUR pill/vitamin box look like??
I use this one that I got at RiteAid for $4.99...
With extra large compartments and large day-of-the-week compartment labelling, this 7-Day AM/PM Locking Contour Pill Reminder gives you all the capacity you need.
This model also features our patented Adult-Lock device that ensures that compartments won't open unexpectedly, preventing spills.
It also includes new patent-pending ID plates so you can custom label the compartments to suit their needs
Each of the fourteen compartments can hold up to 45 (45) aspirin tablets, making this box large enough for people with more demanding medication regimens.
7 Day, Twice a Day Format
AM/PM Contour Reminder
Patented Adult-Lock device.
Approx. Dimensions 9.3" L x 4.25" W x 1" Deep
Each compartment is approximately 1.7"L x 1.25" W X 1" Deep Rounded Scoop Bottom
As I said, I got mine at RiteAid near the pharmacy counter for $4.99. The one RiteAid sells doesn't have the ID plates/labels as mentioned in the description above from
http://www.diabetesandmore.com/7-Day-AMPM-Locking-Pill-Reminder-2XL--P603.aspx
where they sell for $11.99.
As it says, each compartment holds about 45 aspirin tablets, so I have no trouble getting my 2 multis, 2 b complex, 4 vitamin D, 3 stool softeners, 2 magnesium, vitamin A/D, etc in there for my AM and my PM doses.
I also found it at Amazon.com at
http://www.amazon.com/dp/B001CDXLI2?smid=A23HA0AEY0089W&tag=dealtime-hpc-20&linkCode=asn
That one is $10.99 plus $4.99 shipping.
If you have a RiteAid nearby, check them first! They are definitely cheaper!
I don't put my calcium and fish oils in there as I take those in the afternoon in seperate doses. Those are near my computer and I take them during the day when I sit down to check email. The box above is by my bed. I take my AM vites when I first get up for the day and my PM stuff just before I lay down to go to sleep!
With extra large compartments and large day-of-the-week compartment labelling, this 7-Day AM/PM Locking Contour Pill Reminder gives you all the capacity you need.
This model also features our patented Adult-Lock device that ensures that compartments won't open unexpectedly, preventing spills.
It also includes new patent-pending ID plates so you can custom label the compartments to suit their needs
Each of the fourteen compartments can hold up to 45 (45) aspirin tablets, making this box large enough for people with more demanding medication regimens.
7 Day, Twice a Day Format
AM/PM Contour Reminder
Patented Adult-Lock device.
Approx. Dimensions 9.3" L x 4.25" W x 1" Deep
Each compartment is approximately 1.7"L x 1.25" W X 1" Deep Rounded Scoop Bottom
As I said, I got mine at RiteAid near the pharmacy counter for $4.99. The one RiteAid sells doesn't have the ID plates/labels as mentioned in the description above from
http://www.diabetesandmore.com/7-Day-AMPM-Locking-Pill-Reminder-2XL--P603.aspx
where they sell for $11.99.
As it says, each compartment holds about 45 aspirin tablets, so I have no trouble getting my 2 multis, 2 b complex, 4 vitamin D, 3 stool softeners, 2 magnesium, vitamin A/D, etc in there for my AM and my PM doses.
I also found it at Amazon.com at
http://www.amazon.com/dp/B001CDXLI2?smid=A23HA0AEY0089W&tag=dealtime-hpc-20&linkCode=asn
That one is $10.99 plus $4.99 shipping.
If you have a RiteAid nearby, check them first! They are definitely cheaper!
I don't put my calcium and fish oils in there as I take those in the afternoon in seperate doses. Those are near my computer and I take them during the day when I sit down to check email. The box above is by my bed. I take my AM vites when I first get up for the day and my PM stuff just before I lay down to go to sleep!
Tuesday, August 26, 2008
Recipe--Sausage 4 Bean Veggie Stew
So, this started out as a soup recipe over on OH. It sounded good, but I didn't have all the ingredients, so--as so often happens around here, I got to thinking about what I did have on hand and how close I could get! Here's the original recipe ingredients... Remember, I didn't have all these items on hand...
1# sweet italian sausage w/o casing
10 cups chicken broth
1/4 tsp black pepper
2 med. carrots chopped
1 stalk celery chopped
4oz. dried pinto beans
4oz. dried navy beans
4oz. dried red kidney beans
6oz. sundried tomatoes sliced thin
1/2 cup grated parmesaen cheese
SO, here's what I did... First, I browned up a 1 1/2 pound package of freshly ground pork sausage AND a 1 pound roll of turkey sausage. This was scooped out onto paper towels to drain off the teensy bit of grease it produced. Then, I put 1/2 of the 2 1/1 pounds of browned sausage into my soup pot. To that, I added the following: 2 hearty handfuls of dry brown/pinto beans 2 hearty handfuls of dry great northern beans 3 very large carrots, washed and sliced into 3/4 inch thick slices 1 large yellow onion, peeled and cut into large wedges Everglades Seasoning to taste seasoned salt to taste 2 cans low sodium chicken broth a bit more than a quart of warm water I got all this stirred up and brought to a boil. Then, I turned the heat down to medium-low and let it simmer for about 2 hours, stirring occasionally. After 2 hours of simmering, I added the following: 1 can stewed tomatoes 1 can whole kernel corn, drained 1 pint home-canned tomatoes I then stirred the pot well and let it simmer for another hour or so. After that, I added the following: 1 can red kidney beans, unrinsed and undrained 1 can green beans, drained I then stirred it all up again and let it simmer till it was all done and yummy... It smelled divine! And it tasted yummo! Here's a shot while still in the pot!
The starch from the beans and veggies was more than enough to make this a nice, thick stew without need for any other thickening... I did not use any sundried tomatoes and did not add any cheese... I sort of wish I'd added some fresh green pepper when I added the last two cans of beans. Either way, it was a great dinner!
1# sweet italian sausage w/o casing
10 cups chicken broth
1/4 tsp black pepper
2 med. carrots chopped
1 stalk celery chopped
4oz. dried pinto beans
4oz. dried navy beans
4oz. dried red kidney beans
6oz. sundried tomatoes sliced thin
1/2 cup grated parmesaen cheese
SO, here's what I did... First, I browned up a 1 1/2 pound package of freshly ground pork sausage AND a 1 pound roll of turkey sausage. This was scooped out onto paper towels to drain off the teensy bit of grease it produced. Then, I put 1/2 of the 2 1/1 pounds of browned sausage into my soup pot. To that, I added the following: 2 hearty handfuls of dry brown/pinto beans 2 hearty handfuls of dry great northern beans 3 very large carrots, washed and sliced into 3/4 inch thick slices 1 large yellow onion, peeled and cut into large wedges Everglades Seasoning to taste seasoned salt to taste 2 cans low sodium chicken broth a bit more than a quart of warm water I got all this stirred up and brought to a boil. Then, I turned the heat down to medium-low and let it simmer for about 2 hours, stirring occasionally. After 2 hours of simmering, I added the following: 1 can stewed tomatoes 1 can whole kernel corn, drained 1 pint home-canned tomatoes I then stirred the pot well and let it simmer for another hour or so. After that, I added the following: 1 can red kidney beans, unrinsed and undrained 1 can green beans, drained I then stirred it all up again and let it simmer till it was all done and yummy... It smelled divine! And it tasted yummo! Here's a shot while still in the pot!
The starch from the beans and veggies was more than enough to make this a nice, thick stew without need for any other thickening... I did not use any sundried tomatoes and did not add any cheese... I sort of wish I'd added some fresh green pepper when I added the last two cans of beans. Either way, it was a great dinner!
Monday, August 25, 2008
Danged chickens!!
You all know how well my gardens have done and how proud I am of the work that I have put into them... Well, yesterday I was in the garden pulling tomatoes off the vine when I found SEVERAL mostly ripe tomatoes that were eaten almost to the stem... Apparently my dear, GRRRRR, hubby had turned a bunch of his young chickens loose this past week and now they are spending the day scavenging in my garden!! Now, my daughter and I have to get them caught again OR I will continue to lose produce! Ugh... He is lucky I love him or I'd just shoot 'em!! LOL
Saturday, August 23, 2008
Fats?? (notes from a friend)
As we journey down this road to a renewed life via WLS, we meet many folks and hear lots of advice. Some of the advice is good and aids us along the way. Some is not so good or not so sound. The following info came from a friend who is much farther along her journey than I am, though I will be two years out on Friday, 8/29/08. I trust her and know that she speaks from experience and research... I hope that you can learn from her too! The post grew from a discussion about postops using crushed pork rinds to "bread" stuff and then cooking the items in a deep fryer... This, of course, prompted an "I thought fats were bad for you" sort of conversation. Yes, some fats are bad for you. But, as WLS postops, we malabsorb many fats and need to be sure to include GOOD fats in our diet in order to keep our hair, skin,and nails healthy! Read on!!
From Gayle, written 8/23/08:
One of the things we have learned through our walk with obesity and weight loss surgery is that FATS did NOT make us fat. CARBS did. I'm not suggesting anyone go out and eat simply fat, of course, but we malabsorb fats after surgery and for the most part, should not do low-fat or non-fat totally because we need them in our diet. Sticking to healthy fats is imperative, yes!!! Of course, NO breading allowed!!!
Lard is a transfat and not a good choice. However, I will say once again, low fat items are full of fillers and are Not good for us. But, fat is very good for our bodies. Avoiding trans fats and hydrogenated fats is important but these fats are man-made.
I have had to do lots of work and research in determining just why I ballooned to 546 pounds all the while eating every low-fat non-fat tasteless cardboardy thing on the market. It did not work, people.
I have been researching foods for many years because my little boy has lots of food allergies and I have had to learn more about food that I ever really wanted to know.
Canola and olive oils are healthy. They are mono and poly unsaturated fats.
Good fats. NOT low fat, however.
Low-fat or non-fat indicates that humans have done something to the fat to try to make them taste good. Why? Because they took all the good stuff out. Those fillers are junk in our bodies and our body does NOT know how to utilize them.
I will also agree that when you eat in a restaurant you don't always know if the best oils are being used.
Many restaurants will tell you if you ask but if you don't ask you get whatever you get. For years McD's fried their french fries in the worst kind of hydrogenated fats available to man. Why? Because the fries get crispier and stay tastier longer after frying. However, because of consumer
complaints they are now using good oils to fry their french fries. Am I advocating eating french fries at McD's? Heavens, no. Just an example of the where, when and why of it all.
Then add in all of my research about polycystic ovarian syndrome which explains things so much better about why carbs and insulin make fat cells grow. Ugh!!! Just keep two facts in mind: Insulin promotes fat storage and excess carbohydrates stimulate insulin.
If you can firmly grasp the concept that excessive carbs increase blood levels of insulin, that insulin is a storage hormone that converts those carbs into stored body fat and that the only way to control insulin is through controlling the amount of carbs you eat at every meal, you can
understand why your weight struggle started in the first place. You can begin to see for the first time in your overweight life that obesity is not primarily (or even secondarily) a matter of calorie counting or cutting fat from your diet. IT IS NOT JUST A MATTER OF SELF-CONTROL. And for most readers it is not even a matter of genetics or thyroid or brown fat or
allergies.
Losing excess fat is a matter of controlling blood sugars thus controlling the storage of fat. The equation is simple: Excessive Carbohydrates = Fat tissue. That is the bottom line!
We've already learned that it's no accident that nature distributed fat abundantly throughout the food chain. Fat is an extremely beneficial food. For example, fat is used to build hormones, some of which regulate blood pressure, heart rate, vascular dilation, blood clotting, immune response,
and the central nervous system. Fat makes up a substantial part of the cell membrane of over three trillion cells, making the cell wall permeable so that nutrients can get into the cell and waste materials can be excreted from the cell, and rigid so that the shape holds firm against the pressure of the surrounding environment. Along with protein, fat acts as a receptor
on the cell wall to invite nutrients and hormones into the cell.
Fat keeps the skin soft and supple and helps to avoid premature wrinkling of the skin. Fat is an excellent energy source, particularly for the heart. And fat keeps the metabolism running fast.
We need fat in our diets. The problem comes when we eat far too much of the wrong types of fats.
An important rule of thumb I personally follow is that I never eat anything that has been put together in a chemist's lab, including new food artifacts like the "fat substitute" Olestra. These substances are toxic. They do not build the type of long-term vibrant health I want for my body. They do not perform all the important functions listed above. On top of that, they taste bad.
The types of fats you want to include in your diet are the raw, unprocessed vegetable oils, extra-virgin olive oil, avocado oil, and oils from nuts and seeds. You need to include the fats found in fatty fish like mackerel, salmon, and halibut. These oils are extremely beneficial in protecting the heart and nourishing the nervous system.
Make salad dressings from olive oil. Add ground flaxseed meal to your morning protein shake . . . and eat vegetables rich in essential fats (avocados and nuts and seeds, such as sesame, almond, and other nut products.) Be sure to keep your ground flaxseed meal refrigerated.
According to "Your Fat is Not Your Fault" you need to include about half of the amount of fat as your protein requirement, gram for gram. For example, if you require fifty-five grams of protein per day you will wish to enjoy about twenty-five to thirty grams of fat. Don't worry too much about the fat content of your diet. If you are eating whole, natural foods the fat will balance itself out without your help. Just restrict yourself to the healthy fats described above.
Potato chips, ice cream and deep-fried chicken must NOT be included, LOL!!!
That's it for this piece.
Hugs,
Gayle
Email Gayle if you have questions!!
From Gayle, written 8/23/08:
One of the things we have learned through our walk with obesity and weight loss surgery is that FATS did NOT make us fat. CARBS did. I'm not suggesting anyone go out and eat simply fat, of course, but we malabsorb fats after surgery and for the most part, should not do low-fat or non-fat totally because we need them in our diet. Sticking to healthy fats is imperative, yes!!! Of course, NO breading allowed!!!
Lard is a transfat and not a good choice. However, I will say once again, low fat items are full of fillers and are Not good for us. But, fat is very good for our bodies. Avoiding trans fats and hydrogenated fats is important but these fats are man-made.
I have had to do lots of work and research in determining just why I ballooned to 546 pounds all the while eating every low-fat non-fat tasteless cardboardy thing on the market. It did not work, people.
I have been researching foods for many years because my little boy has lots of food allergies and I have had to learn more about food that I ever really wanted to know.
Canola and olive oils are healthy. They are mono and poly unsaturated fats.
Good fats. NOT low fat, however.
Low-fat or non-fat indicates that humans have done something to the fat to try to make them taste good. Why? Because they took all the good stuff out. Those fillers are junk in our bodies and our body does NOT know how to utilize them.
I will also agree that when you eat in a restaurant you don't always know if the best oils are being used.
Many restaurants will tell you if you ask but if you don't ask you get whatever you get. For years McD's fried their french fries in the worst kind of hydrogenated fats available to man. Why? Because the fries get crispier and stay tastier longer after frying. However, because of consumer
complaints they are now using good oils to fry their french fries. Am I advocating eating french fries at McD's? Heavens, no. Just an example of the where, when and why of it all.
Then add in all of my research about polycystic ovarian syndrome which explains things so much better about why carbs and insulin make fat cells grow. Ugh!!! Just keep two facts in mind: Insulin promotes fat storage and excess carbohydrates stimulate insulin.
If you can firmly grasp the concept that excessive carbs increase blood levels of insulin, that insulin is a storage hormone that converts those carbs into stored body fat and that the only way to control insulin is through controlling the amount of carbs you eat at every meal, you can
understand why your weight struggle started in the first place. You can begin to see for the first time in your overweight life that obesity is not primarily (or even secondarily) a matter of calorie counting or cutting fat from your diet. IT IS NOT JUST A MATTER OF SELF-CONTROL. And for most readers it is not even a matter of genetics or thyroid or brown fat or
allergies.
Losing excess fat is a matter of controlling blood sugars thus controlling the storage of fat. The equation is simple: Excessive Carbohydrates = Fat tissue. That is the bottom line!
We've already learned that it's no accident that nature distributed fat abundantly throughout the food chain. Fat is an extremely beneficial food. For example, fat is used to build hormones, some of which regulate blood pressure, heart rate, vascular dilation, blood clotting, immune response,
and the central nervous system. Fat makes up a substantial part of the cell membrane of over three trillion cells, making the cell wall permeable so that nutrients can get into the cell and waste materials can be excreted from the cell, and rigid so that the shape holds firm against the pressure of the surrounding environment. Along with protein, fat acts as a receptor
on the cell wall to invite nutrients and hormones into the cell.
Fat keeps the skin soft and supple and helps to avoid premature wrinkling of the skin. Fat is an excellent energy source, particularly for the heart. And fat keeps the metabolism running fast.
We need fat in our diets. The problem comes when we eat far too much of the wrong types of fats.
An important rule of thumb I personally follow is that I never eat anything that has been put together in a chemist's lab, including new food artifacts like the "fat substitute" Olestra. These substances are toxic. They do not build the type of long-term vibrant health I want for my body. They do not perform all the important functions listed above. On top of that, they taste bad.
The types of fats you want to include in your diet are the raw, unprocessed vegetable oils, extra-virgin olive oil, avocado oil, and oils from nuts and seeds. You need to include the fats found in fatty fish like mackerel, salmon, and halibut. These oils are extremely beneficial in protecting the heart and nourishing the nervous system.
Make salad dressings from olive oil. Add ground flaxseed meal to your morning protein shake . . . and eat vegetables rich in essential fats (avocados and nuts and seeds, such as sesame, almond, and other nut products.) Be sure to keep your ground flaxseed meal refrigerated.
According to "Your Fat is Not Your Fault" you need to include about half of the amount of fat as your protein requirement, gram for gram. For example, if you require fifty-five grams of protein per day you will wish to enjoy about twenty-five to thirty grams of fat. Don't worry too much about the fat content of your diet. If you are eating whole, natural foods the fat will balance itself out without your help. Just restrict yourself to the healthy fats described above.
Potato chips, ice cream and deep-fried chicken must NOT be included, LOL!!!
That's it for this piece.
Hugs,
Gayle
Email Gayle if you have questions!!
Tuesday, August 19, 2008
Recipe: Crockpot Chicken Terryaki & Veggies
I made more of that reduced sugar terryaki sauce I posted a few days ago... Instead of beef this time though, I poured it over boneless, skinless chicken breasts that I'd cut into about 2" wide strips and placed in the crockpot. I also cut an onion in half and then each half into quarters and added that to the pot and sprinkled it all with Everglades Seasoning. I poured a whole batch of the terryaki sauce (about 1 1/4 cups) over top of it all and set it on high and left it to cook.
About 4 hours later, I added some fresh green pepper strips, cored and quartered a couple of fresh tomatoes, and also chopped up a couple of large carrots and added those. I gave it all a good stir, pushed the recently added veggies down into the liquid anywhere they stuck out, and let it get back to cooking! When it was all done, I served it over white basmati rice. This was scrumptious! You must try that sauce over your favorite meat! I am really enjoying tossing in all those FREE fresh veggies from the garden!
About 4 hours later, I added some fresh green pepper strips, cored and quartered a couple of fresh tomatoes, and also chopped up a couple of large carrots and added those. I gave it all a good stir, pushed the recently added veggies down into the liquid anywhere they stuck out, and let it get back to cooking! When it was all done, I served it over white basmati rice. This was scrumptious! You must try that sauce over your favorite meat! I am really enjoying tossing in all those FREE fresh veggies from the garden!
Friday, August 15, 2008
Finally got around to the strawberry cheesecake ice cream!
We finally got around to making a batch of Michelle's strawberry cheesecake protein ice cream... It was delish! Even my daughters and son-in-law loved it! So, now with 2 batches under my belt, I am getting ready to try the one with the pineapple, coconut, and cheesecake... May even add some macadamia nuts since I found them in a peanut-sized can at Dollar General for just $3 the other day! Wow, what a bargain on a nut that is usually a bit higher than other nuts...
Kay's Naturals Discount Reminder...
Hey gang!
Just a reminder about the 20% discount off all Kay's Naturals products when you order from
http://www.kaysbariatric.com/
and use the discount code minichallenge. The new shopping cart should reflect the discount after you enter the code.
They have a great assortment of products available that are low-carb, high-protein and offer a decent amount of fiber as well. And, best of all, they taste great!
They say that the more folks who USE this discount, the longer they can continue to offer it, so PASS IT ON!!! ANYONE can use this code and get the discount... Not just bariatric folks or participants in the challenge...ANYone!
Just a reminder about the 20% discount off all Kay's Naturals products when you order from
http://www.kaysbariatric.com/
and use the discount code minichallenge. The new shopping cart should reflect the discount after you enter the code.
They have a great assortment of products available that are low-carb, high-protein and offer a decent amount of fiber as well. And, best of all, they taste great!
They say that the more folks who USE this discount, the longer they can continue to offer it, so PASS IT ON!!! ANYONE can use this code and get the discount... Not just bariatric folks or participants in the challenge...ANYone!
Sunday, August 10, 2008
Beans, beans, beans!! Then tomatoes...
Last night was a never-ending canning session... Yesterday, I picked about 50 to 60 pounds of Tenderette grean beans (a bush bean). Then, I snapped them... Then, I washed them... Next, I washed my jars and got my lids and rings ready to boil. I got my pressure canners ready. I got my other assorted stuff out and ready and got my huge water-bath canning pot filled with green beans and water to blanch the beans to prepare them to go in the jars. THEN, the real work began! LOL You can only run 7 jars at a time through the pressure canner and I could only use one canner for the first while till I had all the beans jarred and that took 3 big batches in the water-bath pot. When I finally got all the beans jarred, I started running both pressure canners, one batch after another.
Guess how many QUART jars I did between midnight last night and 7 am this morning????? 42! Forty-two jars of lovely, home-grown green beans! And, I fell into my bed just shy of 8 am this morning and slept fitfully till just about 1 pm today.
After I got up (because hubby kept calling and waking me up and I gave up on sleeping), I hit the lawn mower till it started raining on me. Then, I hit the kitchen again and peeled, cored and canned 6 pints of tomatoes that were approaching the too ripe to use point. I used to can about 200 pounds of tomatoes per season and have not done so in about 10 years. It feels pretty good to get back into the swing of these things after so many years of health issues that kept me from doing so...
Saturday, August 9, 2008
Recipe: Crock Terryaki Beef
I made a homemade Terryaki Sauce yesterday (click for that post!) and wanted to give it a try right away... I had some stew beef I picked up last night at Sam's Club, so I thought I'd use that.
CROCK TERRYAKI BEEF
Ingredients:
2 pounds stew beef (or any chunked or sliced beef you have!)
1 medium onion
1 tbsp minced garlic
Everglades Seasoning (or your favorite seasoning blend)
1 cup terryaki sauce (I used my reduced sugar homemade version)
Directions:
Spray inside of crock pot with non-stick spray. This is not "required" but sure helps with cleanup!
Place beef chunks/slices into crockpot.
Peel your onion and cut it into slices or wedges (whatever your preference). Drop in on top of meat.
Spoon in your minced garlic.
Sprinkle liberally with Everglades Seasoning OR your favorite salt/pepper/etc seasoning blend.
Pour terryaki sauce over everything.
Put the lid on and cook! I cooked mine on high for about 2 hours, then turned the heat to low and continued to cook for about 4 more hours (6 hours total). You could probably do 8 hours all on low heat.
If you like peppers, core/derib/seed a bell pepper and slice it and add to this mixture for the final 30 minutes of cook time.
We did add the pepper and we served it over a bit of basmati rice. This was a wonderful terryaki beef dish and we'll be trying the homemade terryaki sauce over chicken breasts in the near future!
CROCK TERRYAKI BEEF
Ingredients:
2 pounds stew beef (or any chunked or sliced beef you have!)
1 medium onion
1 tbsp minced garlic
Everglades Seasoning (or your favorite seasoning blend)
1 cup terryaki sauce (I used my reduced sugar homemade version)
Directions:
Spray inside of crock pot with non-stick spray. This is not "required" but sure helps with cleanup!
Place beef chunks/slices into crockpot.
Peel your onion and cut it into slices or wedges (whatever your preference). Drop in on top of meat.
Spoon in your minced garlic.
Sprinkle liberally with Everglades Seasoning OR your favorite salt/pepper/etc seasoning blend.
Pour terryaki sauce over everything.
Put the lid on and cook! I cooked mine on high for about 2 hours, then turned the heat to low and continued to cook for about 4 more hours (6 hours total). You could probably do 8 hours all on low heat.
If you like peppers, core/derib/seed a bell pepper and slice it and add to this mixture for the final 30 minutes of cook time.
We did add the pepper and we served it over a bit of basmati rice. This was a wonderful terryaki beef dish and we'll be trying the homemade terryaki sauce over chicken breasts in the near future!
Recipe: Reduced Sugar Terryaki Sauce
I don't know about you guys, but one thing I loved preop was terryaki... I've not really tried much of anything like that since surgery due to worries of dumping from a sweet sauce. A friend shared a homemade terryaki sauce recipe and I modified it a bit to keep the sweet, but use less real sugar. Here's what I tried:
REDUCED SUGAR TERRYAKI SAUCE
INGREDIENTS:
1/4 cup soy sauce
1 cup water
1/2 tsp ground ginger
1/2 tsp garlic powder
2 1/2 tbsp packed brown sugar
2 1/2 tbsp Splenda granulated
2 tbsp honey or molasses
2 tbsp corn starch
1/4 cup water
DIRECTIONS:
Mix first 7 ingredients in a small saucepan. Heat on low to medium heat. Mix the corn starch and 1/4 cup water together till corn starch is all dissolved. Add to saucepan mixture and stir well. Simmer, stirring often, till sauce reaches the thickness you want.
Note: To use this sauce as a marinade, add 1/4 cup more water. Also, if you like your sauce a bit less sweet, you can cut back on the honey/molasses amount to about 1 tbsp.
I've got this in the crockpot now with some beef, onions, and minced garlic... We'll see how it turns out!
REDUCED SUGAR TERRYAKI SAUCE
INGREDIENTS:
1/4 cup soy sauce
1 cup water
1/2 tsp ground ginger
1/2 tsp garlic powder
2 1/2 tbsp packed brown sugar
2 1/2 tbsp Splenda granulated
2 tbsp honey or molasses
2 tbsp corn starch
1/4 cup water
DIRECTIONS:
Mix first 7 ingredients in a small saucepan. Heat on low to medium heat. Mix the corn starch and 1/4 cup water together till corn starch is all dissolved. Add to saucepan mixture and stir well. Simmer, stirring often, till sauce reaches the thickness you want.
Note: To use this sauce as a marinade, add 1/4 cup more water. Also, if you like your sauce a bit less sweet, you can cut back on the honey/molasses amount to about 1 tbsp.
I've got this in the crockpot now with some beef, onions, and minced garlic... We'll see how it turns out!
Friday, August 8, 2008
Recipe & Serving Idea for Splenda Pumpkin Cake with Pumpkin Fluff
In my post below, I shared a recipe for a Splenda sweetened Pumpkin Cake. It is a yummy dessert option any time of year. But, how about dressing it up for the holidays??? Here's my idea...
Mix up the cake and bake it in that cool mini-bundt cake pan I mentioned before...
Then, after the cakes have cooled, split them in half like a shortcake.
Place the bottom half on a dessert dish.
Mix up some Pumpkin Fluff (recipe below).
Spoon some of the pumpkin fluff onto the bottom half of the cake.
Place the top portion of the cake on top of the fluff.
Top it all off with a dollop of sugar-free Cool Whip!
This would make a great family dessert for the holidays!
PUMPKIN FLUFF (from Charlie)
Mix pumpkin, Splenda and pumpkin pie spice together with a spatula. Then, add 1 small container of whipped topping. Mix well.
Mix up the cake and bake it in that cool mini-bundt cake pan I mentioned before...
Then, after the cakes have cooled, split them in half like a shortcake.
Place the bottom half on a dessert dish.
Mix up some Pumpkin Fluff (recipe below).
Spoon some of the pumpkin fluff onto the bottom half of the cake.
Place the top portion of the cake on top of the fluff.
Top it all off with a dollop of sugar-free Cool Whip!
This would make a great family dessert for the holidays!
PUMPKIN FLUFF (from Charlie)
1 ¾ Cup of Pumpkin which is ½ of a large can of pumpkin (not pumpkin pie mix)
¾ Cup Splenda Granular
1 ½ teaspoons of pumpkin pie spice
1 small container of whipped topping
Mix pumpkin, Splenda and pumpkin pie spice together with a spatula. Then, add 1 small container of whipped topping. Mix well.
Recipe: Splenda Pumpkin Cake
I mentioned this cake over on ObesityHelp last night and got asked for the recipe. I think I may have shared it before, but thought I'd share it with everyone again as the holidays ARE approaching and pumpkin is a traditional holiday dessert!
This was a Betty Crocker recipe and was full sugar and even included a confectioner's sugar glaze on top. You do NOT miss that glaze in this cake! I've made this cake numerous times for bake-sale type fundraisers (both my bariatric support group AND my 4-H club) and it is always a hit and sells out at every event. Great option for diabetics and WLS postops.
This is a very simple, dump-it-all-in-the-bowl cake batter. I've made it with the regular, yellow box Bisquick AND with the white, Heart Smart version and could not tell the difference... I have already cut the brown sugar back and subbed Splenda for part of it. The 1/2 cup brown sugar is the same amount you'd get if you used Splenda brown sugar in place of the original amount of brown sugar... I make mine in a bundt pan and slice into 15 slices. How much sugar do you figure there is in 1/15th of a half cup of brown sugar??
SPLENDA PUMPKIN CAKE
This was a Betty Crocker recipe and was full sugar and even included a confectioner's sugar glaze on top. You do NOT miss that glaze in this cake! I've made this cake numerous times for bake-sale type fundraisers (both my bariatric support group AND my 4-H club) and it is always a hit and sells out at every event. Great option for diabetics and WLS postops.
This is a very simple, dump-it-all-in-the-bowl cake batter. I've made it with the regular, yellow box Bisquick AND with the white, Heart Smart version and could not tell the difference... I have already cut the brown sugar back and subbed Splenda for part of it. The 1/2 cup brown sugar is the same amount you'd get if you used Splenda brown sugar in place of the original amount of brown sugar... I make mine in a bundt pan and slice into 15 slices. How much sugar do you figure there is in 1/15th of a half cup of brown sugar??
SPLENDA PUMPKIN CAKE
| 3 | cups Original Bisquick® mix |
| 1 1/2 | cups granulated Splenda |
| 1/2 | cup packed brown sugar |
| 1/4 | cup butter or margarine, softened |
| 2 1/2 | teaspoons pumpkin pie spice |
| 1/4 | cup milk |
| 4 | eggs |
| 1 | can (16 ounces) pumpkin (not pumpkin pie mix) |
| 1. | Heat oven to 350°F. Grease and flour 12-cup fluted tube cake pan. |
| 2. | Beat Bisquick, granulated Splenda, brown sugar, butter, pumpkin pie spice, 1/4 cup milk, eggs and pumpkin in large bowl on low speed 30 seconds. Beat on medium speed 3 minutes. Spread in pan. |
| 3. | Bake about 50 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes; turn upside down onto heatproof plate or wire cooling rack. Remove pan; cool cake completely. NUTRITION FACTS (with regular, yellow-box Bisquick used) Number of Servings 15 Calories per serving 155 Calories from fat 46 Total Fat 5 grams (1.5 grams saturated fat) Cholesterol 57 grams Sodium 328 mgs Total Carbs 25 (1.6 grams fiber, 8 grams sugar) Protein 4 grams |
Thursday, August 7, 2008
Recipe: Choco Coconut Pecan Protein Ice Cream
I didn't have any strawberries on hand to make the strawberry cheesecake protein ice cream recipe that I wanted to try so bad, so I experimented instead!
Here's what I mixed in there:
1 scoop Muscle Milk Light chocolate milk flavor
2 scoops IDS belgian chocolate protein powder
2 1/2 cups of 2% milk
Now you could use 3 scoops of your favorite chocolate protein powder, but these are what I used. I mixed those up good with my stick blender (immersion blender) and set that to chilling in the ice cream maker. Then, I took a small bowl and dumped in about 1/8 cup mini chocolate chips, about 1/8 cup coconut flakes, and about 1/8 cup pecan pieces. I added those after the ice cream was already starting to stick to the blade.
The judge of this fine concoction was my 16 year old daughter who shuddered at the thought of wasting a perfectly good ice cream maker by putting PROTEIN powder in there! So, after the ice cream finished blending, I put it in a plastic bowl with a lid and stuck it in the freezer for later. Well, when I went to take a bite, the contents had CLEARLY been attacked prior to my arrival. I said, "Mandy, have you been in the ice cream?" She told me that she wanted a taste and to see if it was an "aquired taste" or if she could "stand to eat it..." She had eaten at least 1/2 a cup, so I guess it isn't just an acquired taste and apparently the protein she could "smell" while it was chilling in the maker was no longer present in the finished stuff!
Now that we know that we like the outcome, we've got plans for more batches. I want to make a very shallow pan of no-sugar-added cheesecake filling and chill it well--just filling, no crust, and about 1/2 inch deep. Then, I want to cut it into 1/4 inch cubes and freeze those in a ziploc baggie. Then, when making a "cheesecake" flavor of ice cream, you could drop some actual cheesecake cubes into the ice cream about 5 minutes before it is done and you'd REALLY have cheesecake ice cream! It would be similar to those danged Cheesequake Blizzards that DQ has!
How about a cookies n cream protein powder and crumble up a few no-sugar-added Oreos in there??? Not a lot of cookies, mind you, just enough to give it that texture and crunch! You could even scrape away the cream first!
I also shared this recipe over at ObesityHelp. Check out the comments there if you are interested!
Here's what I mixed in there:
1 scoop Muscle Milk Light chocolate milk flavor
2 scoops IDS belgian chocolate protein powder
2 1/2 cups of 2% milk
Now you could use 3 scoops of your favorite chocolate protein powder, but these are what I used. I mixed those up good with my stick blender (immersion blender) and set that to chilling in the ice cream maker. Then, I took a small bowl and dumped in about 1/8 cup mini chocolate chips, about 1/8 cup coconut flakes, and about 1/8 cup pecan pieces. I added those after the ice cream was already starting to stick to the blade.
The judge of this fine concoction was my 16 year old daughter who shuddered at the thought of wasting a perfectly good ice cream maker by putting PROTEIN powder in there! So, after the ice cream finished blending, I put it in a plastic bowl with a lid and stuck it in the freezer for later. Well, when I went to take a bite, the contents had CLEARLY been attacked prior to my arrival. I said, "Mandy, have you been in the ice cream?" She told me that she wanted a taste and to see if it was an "aquired taste" or if she could "stand to eat it..." She had eaten at least 1/2 a cup, so I guess it isn't just an acquired taste and apparently the protein she could "smell" while it was chilling in the maker was no longer present in the finished stuff!
Now that we know that we like the outcome, we've got plans for more batches. I want to make a very shallow pan of no-sugar-added cheesecake filling and chill it well--just filling, no crust, and about 1/2 inch deep. Then, I want to cut it into 1/4 inch cubes and freeze those in a ziploc baggie. Then, when making a "cheesecake" flavor of ice cream, you could drop some actual cheesecake cubes into the ice cream about 5 minutes before it is done and you'd REALLY have cheesecake ice cream! It would be similar to those danged Cheesequake Blizzards that DQ has!
How about a cookies n cream protein powder and crumble up a few no-sugar-added Oreos in there??? Not a lot of cookies, mind you, just enough to give it that texture and crunch! You could even scrape away the cream first!
I also shared this recipe over at ObesityHelp. Check out the comments there if you are interested!
Wednesday, August 6, 2008
Recipe: crock smothered steaks
I got this recipe over the weekend in an email from a friend. It sounds totally yummy AND is very WLS friendly too!
Crock Smothered Steaks
Serves 4
4 petite sirloin steaks
2 large onions, sliced
2 large green bell peppers, seeded, deribbed and sliced
8 ounces mushrooms, sliced
2 medium stalks celery, sliced
1 tablespoon olive oil
2 cloves garlic, pressed
1/2 cup water
Place steaks in a slow cooker; top with remaining ingredients. Cover
and cook on low heat setting for 4 to 6 hours, or until steaks are
cooked to desired level of doneness.
Per serving: 297 Calories; 18g Fat; 22g Protein; 12g Carbohydrate; 3g
Dietary Fiber; 65mg Cholesterol; 77mg Sodium. Exchanges: 2 1/2 Lean
Meat; 2 Vegetable; 2 Fat. Points: 7
Monday, August 4, 2008
Recipe: Splenda Sour Cream Pound Cake plus some ideas for alterations!
I was emailing with a fellow WLS patient about recipes... I shared the Splenda sour cream pound cake recipe I have used with her and in the back and forth we had going on, mentioned that I was planning to try it again but with some alterations. I plan to hold out part of the cake batter and stir in some sugar free Jello in strawberry. I said I'd probably stir in some sugar free strawberry preserves. She commented that it sounded good and that it might be good layered in a trifle. That got me to thinking... I have this baking pan that is a flat pan with 6 mini-bundt cake molds that are each about 3" wide.
This cake would be awesome made in those pans and then split in half and used as strawberry or blueberry shortcakes. It would be a yummy summer treat! SO, here's the original Splenda sour cream pound cake recipe... Do with it what you will, but let us know about it!! I make this for bake sale fundraisers and they always sell out!
NOTE--The ingredients say Splenda granular, but the directions say Splenda blend... I used the granular, not the blend which is half sugar and half Splenda granular... I have also made it (for a bake sale) with full sugar and it got rave reviews, so the recipe works either way! Oh, and I never sifted the flour!
This cake would be awesome made in those pans and then split in half and used as strawberry or blueberry shortcakes. It would be a yummy summer treat! SO, here's the original Splenda sour cream pound cake recipe... Do with it what you will, but let us know about it!! I make this for bake sale fundraisers and they always sell out!
NOTE--The ingredients say Splenda granular, but the directions say Splenda blend... I used the granular, not the blend which is half sugar and half Splenda granular... I have also made it (for a bake sale) with full sugar and it got rave reviews, so the recipe works either way! Oh, and I never sifted the flour!
Splenda Blend Sour Cream Pound Cake
http://www.recipezaar.com/107856
Recipe #107856
5 ratings Recipe #107856
A delicious dessert, always keep a pound cake in the freezer for a begining of a delicious dessert. Toast or grill slices of pound cake and top with fresh fruit or your favorite topping or ice cream.
by Barb Gertz
18
servings 
1¾ hours 20 min prep
1¾ hours | 3 | cups sifted cake flour |
| 1 1/2 | cups Splenda granular |
| 1/4 | teaspoon baking soda |
| 1 | cup butter, softened |
| 6 | large eggs |
| 1 (8 | ounce) carton sour cream |
| 2 | teaspoons vanilla extract |
Not the one? See other Splenda Blend Sour Cream Pound Cake Recipes
- Preheat oven to 325 degrees; GREASE and flour a 10-inch tube pan or a 12-cup BUNDT pan; set aside.
- Combine flour, Splenda Sugar-Blend for baking, and soda in a large mixing bowl; cut butter into flour mixture with a fork or a pastry blended until crumbly, (this procedure may be done with a mixer at the lowest speed, cover mixing bowl with a tea towel to prevent spattering, I have a guard that fits on my mixer bowl-Kitchen Aid).
- Combine eggs, sour cream, and vanilla in a small mixing bowl; add 1/4 of the egg mixture to flour mixture; beat on low speed of an electric mixer until blended; beat at medium speed for 30 seconds or until batter is smooth, stopping to scrap down sides of bowl; REPEAT PROCEDURE 3 times.
- Spoon batter into prepared pan; Bake for 1 hour and 20 minutes or until a tooth pick inserted in center comes out clean, cool in pan on a wire rack 10 minutes; remove from pan, cool completly on a wire rack.
| Nutrition Facts Calculated for 1 serving (65g) Recipe makes 18 servings The following items or measurements are not included below: Splenda granular | ||
| Calories 227 Calories from Fat 133 (58%) | ||
| Amount Per Serving | %DV | |
| Total Fat 14.9g | 22% | |
| Saturated Fat 8.8g | 43% | |
| Polyunsat. Fat 0.8g | ||
| Monounsat. Fat 4.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 103mg | 34% | |
| Sodium 121mg | 5% | |
| Potassium 69mg | 1% | |
| Total Carbohydrate 18.6g | 6% | |
| Dietary Fiber 0.4g | 1% | |
| Sugars 0.3g | ||
| Protein 4.5g | 9% | |
Recipe: Ginny's WLS-Friendly Fruit Dip
A fellow WLS patient shared the following recipe with us and I thought I'd pass it on to you all! It is for a sugar free fruit dip and could also be eaten alone as sort of a mousse, I suppose...
Ginny's Sugar Free Fruit Dip
1 32oz, cont. plain yogurt ( regular or FF)
1 8 oz. container cool whip ( thawed)
2 small pkgs. S.F. White chocolate Instant Pudding
Mix all together and enjoy.
Ginny reports that this makes a good sized batch of dip, so be prepared to use it, store it, or cut the recipe a bit before you make it. It is about 6 cups of dip... This would be great with fresh fruit for a cool, summer dessert dish!
Garden Bounty!
After spending a week at the county fair running a concession wagon, I finally got a chance yesterday to go through my garden looking for goodies to eat! I was thrilled to harvest yellow squash, cucumbers, green onions, tons of tomatoes, peppers of different varieties, and green beans.
And, check out these squash! They are a foot long!
The last thing I picked were the beans... These are Kentucky Wonder pole beans--my absolute favorite bean...
Aren't they gorgeous!! They were the only real protein in my veggie dinner last night. We had fresh corn on the cob from a friend's garden (mine isn't ready yet), these beans cooked in the pressure cooker, and cut up a fresh 'mater (tomato) to round out the plate. It was a red, green and yellow masterpiece! I wish I'd snapped a pic for you all!
I also have pumpkins that are just about basketball sized and string beans a-plenty! I need to get to the store this week and get some canning jars and some rings for my old jars...
And, check out these squash! They are a foot long!
The last thing I picked were the beans... These are Kentucky Wonder pole beans--my absolute favorite bean...
Aren't they gorgeous!! They were the only real protein in my veggie dinner last night. We had fresh corn on the cob from a friend's garden (mine isn't ready yet), these beans cooked in the pressure cooker, and cut up a fresh 'mater (tomato) to round out the plate. It was a red, green and yellow masterpiece! I wish I'd snapped a pic for you all!I also have pumpkins that are just about basketball sized and string beans a-plenty! I need to get to the store this week and get some canning jars and some rings for my old jars...
Subscribe to:
Posts (Atom)