THE Premier Low-Carb store .. .. AND Meeting Place

Wednesday, June 29, 2011

Cheese Hamburger Buns (GF)

A story in pictures
Here are the hamburger buns

 Here we've loaded them as described in the recipe with tomato, onion and cheese for the barbie
 A photo of how they look inside
 Hmmm - getting ready to toast them on the barbecue
 One lonely steak?  I decided to have my African Chicken Peanut Soup instead.  I'm tired of steak (only grass-fed steaks sold here), but my DH can never get enough it seems.  There are more Omega-3's in steak than salmon!  So Ian says.
 Toasted, melty cheese perfection
 Look who was watching us - A Titi monkey (Jeoffroy Tamarin).  I gave him a banana!

CHEESE HAMBURGER BUNS

 G00D TOAST SUBSTITUTE
These bun halves are terrific toasted.  They are flattish buns and even flatter the next day, but perfect for toast!  I love the toast and will deliberately make these for using as toast.  You can’t tell that it is not real toasted bread; in fact, I like it more than most regular, store-bought breads for this purpose.

8 oz regular cream cheese, softened (250 g)
4 large eggs
11/8 cups Gluten-Free Bake Mix, (280 mL)
  page___
1/2 cup almond flour (125 mL)
2 tbsp grated Parmesan cheese (30 mL)
1 tsp baking powder (5 mL)
1/2 tsp baking soda (2 mL)
1/2 tsp vanilla extract (2 mL)
1/4 tsp salt (1 mL)
2 cups grated Monterey Jack cheese (500 mL)

Preheat oven to 375°F (190°C). Line jelly roll pan with foil and grease well. 

In food processor, combine cream cheese and eggs; process well on low speed.  Add Gluten-Free Bake Mix, page___, almond flour, Parmesan cheese, baking powder, baking soda, vanilla extract and salt; process until thickened.  Add cheese and process until incorporated. 

Drop batter by rounded ice cream scoops onto prepared pan. Spread the batter out in a flattish circle (remember the bun will rise only slightly more than the circle you make, but you want them flattish for making good toast). Bake 25 to 30 minutes, or until browning on top.


Yield:   12 servings
1 serving
203.6 calories
10.2 g protein
16.4 g fat
2.9 g carbs

Helpful Hints:  If you make the circle high and don’t spread the batter, then this “bun” recipe will remind you more of biscuits, I think.  I do like my biscuit recipe more than this one for that purpose though.   The beauty of these flatter  buns is that you can horizontally slice them in half and stick them in a regular toaster.  They toast up nice and crisp just like regular toast.  I love them toasted with butter, peanut butter and any low-sugar preserves.  For the barbecue, we place thinly sliced tomato, thinly sliced onion and cheese on a sliced, buttered bun, top with the other half and place above the grill towards the end of the time it takes to barbecue the meat.  Delicious! Use a flat lifter to turn the buns. Close the lid and check on them frequently.  I think this is a good toast stand-in and a good hamburger bun stand-in when done on the barbecue (for fresh, more neutral-tasting buns see page___).  Slice them when fresh as it is easier than slicing them the next day after refrigeration.

Sunday, June 26, 2011

Skinny Gene Associated with Disease Risk

 http://www.skinnygeneproject.com/   and  http://skinnygeneproject.org/     The Skinny Gene Project is a diabetes prevention organization.


That was an interesting read in Reuters.  Also, this excerpt is interesting:


"Heart disease is the world's biggest killer, claiming 17.1 million lives a year, according to the World Health Organization. Experts say a global epidemic of obesity is threatening to cause a wave of heart disease and type 2 diabetes.
A study published Saturday found that the number of adults around the world with diabetes has more than doubled since 1980 to 347 million -- a far larger number than previously thought."

Staying Slim More Complex Than Previously Thought



Two sentences grabbed my attention:

"But for participants who regularly ate whole-fat dairy products and nuts, both rich in calories, there was still an added benefit. Why?

It seems the responses triggered while anticipating low-calorie foods -- seeing, smelling, tasting them -- still jumpstart the same metabolic processes needed to digest high-fat foods. Strangely, the body can be tricked into thinking it's getting more calories than it actually is."

It has been proven that calcium in dairy products helps with weight loss, plus, of course yogurt keeps Candida at bay (almost impossible to lose weight when there is an overgrowth of yeast). The higher fat satiates.  Nuts - well we eat a ton of nuts on a low-carb diet and we know it does nothing but help us.  In fact, it has been discovered that nuts actually help with weight loss.

The second sentence made me smile.  Yep, of course, we have discovered that on our low-carb diet.  Fat satiates quite quickly and people in ketosis usually curtail their calories quite naturally.

So, in conclusion, I do believe it matters what kinds of food we eat over the long haul if we want to remain slender.   Occasional splurges a day here or there is not as important as what we do day in and day out when it comes to food choices.  Calories consumed over a long period of time is what matters; not a day of excess here or there.  I wrote about this epiphany about calories over here.

Saturday, June 25, 2011

MSG Linked to Obesity and Alloxan in White Flour to Diabetes


There was a shocking article in the Huffington post about the link between MSG and obesity

Another thing people just gloss over is that there is a poison in white flour (a byproduct of bleaching) that can create diabetes in lab rats.  In fact, they deliberately use that substance in labs to create diabetic rats!  How is alloxan affecting little children?  In the years I grew up, I NEVER heard of a child with type 2 diabetes.  Now it is rampant.  What is going on?  Bleaching that white flour super-white and creating alloxan could very well be knocking out the islet cells in the pancreas of people at large.   Here is my article on the terrifying substance, alloxan in white flour.

So,thinking this morning.....It might be a combination of things that create the perfect storm that induces diabetes and possibly obesity at the same time.  An overload of these substances below may overwhelm the human body.  After all if alloxan on its own creates diabetes in lab rats, what can all of these substances together in excess do to the human body?  Create obesity and diabetes?

Let me know what you guys think.  Do you think it is possible?  Am I on the right track?  Scary and sobering thoughts I'm having this morning.  :(

It seems many companies making our food products are more interested in the commercial side of things (making money hand over fist) versus really and truly producing food that nourishes our bodies and keeps us well.  Even many of the low-carb products on the market make us get sore tummies and are often filled with questionable products.  The people who make those products should eat their own products and spend time in the bathroom too!  Perhaps then they would make more honest products.

1)  White flour - alloxan
2)  MSG
3)  High Fructose Corn Syrup
4)  Trans fats
5)  Sugar

Many health-oriented people have turned to agave syrup as a "natural" alternative to the evil sugar.  This is very misguided as it is high fructose corn syrup in disguise. (Dr. Jonny Bowden's article)

Friday, June 24, 2011

Cheese Biscuits (GF)


Click on the photos to see larger images.  This is a normal dinner plate.  The biscuits are a good size!  

 CHEESE BISCUITS
These taste like biscuits or scones to me, but probably more like biscuits. You decide what they remind you of.  I did try a biscuit at Kentucky Chicken and mine also has that crunchy top and bottom and soft interior.  Their biscuit was not flaky nor are these, but these are tastier and at 3.8 g carbs much lower than the 19 g net carbs of that particular biscuit.  This biscuit recipe was inspired by Peggy Hardaway's biscuits over at Buttoni's Low Carb Recipes.  I made previous attempts but this was my best result to date that I made today. I'm excited to share this recipe with you all.  Hope you like it as much as we do.  I have to confess I had them with butter and honey and a thin slice of Monterey Jack cheese.  Yum!  Reminds me of the days when I was in my twenties and loved white bread and butter with golden syrup and cheese.  Yes, I know, know....LOL  Honey of all the sugars I think has some redeeming qualities.  Heck if it can heal a diabetic sore, then it's got to be good.  Honey lasts for years and nothing grows in it and it doesn't go off.  It is very sad what is happening to our Honey Bees in America.  It seems it is the pesticides killing them.  If our Honey Bees die out, we're in enormous trouble!  Nevertheless honey is sugar and most people who are low-carbing or are diabetic will need to avoid it.  I probably need to avoid it too but once in a while it is a treat.  I don't do it every day.  I prefer to use sugar free jam.

Anyway on a lighter note - you have to try this, Philis, if you are reading!   I know you liked the Focaccia bread. I have this feeling you're going to love the biscuits too.  I also have cheese hamburger buns that I'll share soon.

Nutritional Analysis:  12 biscuits:  245.7 calories; 11.8 g protein; 19.9 g fat; 3.8 g carbs


Thank you for your interest in my recipes.  Find this recipe in Low-Carbing Among Friends, a low-carb and gluten-free cookbook.

Thursday, June 23, 2011

Sucralose/Splenda - Inert , Safe and Indestructible in the Body and Environment!

"
This fascinating article got me thinking.  You know how people are always trying to scare me and my family off of Splenda.  Believe me, they do!  Thing is we know it is BS because we have had copious quantities of Splenda over almost 20 years and my boys grew up on Splenda.  They don't exhibit any weight problems at all - in fact, they have the body fat % of athletes!  At my eldest son's age (27), Ian and I were already beginning to have to watch our weight but the boys are still fine.  Granted they work out and are very muscular so that definitely does help.  None of us have health problems that we can attribute to Splenda.

Now I almost have proof positive that Splenda is inert and passes safely through the body.  Even if it sticks around in the body for a short while, nothing is going to react with it and it will pass out of the body as a result.   Now, not to say Splenda is perfect.  Far from it!  I really don't like maltodextrin too much and here is the article I wrote recently about it.

The scientists have discovered that sucralose is turning up in nature.  This has them worried and they've been concerned that the Chlorine component of sucralose will break down, separate and cause big trouble in the environment.  Thing is, they threw everything at sucralose and could NOT break it down at all.  This is good news!  It means it is totally inert, indestructible to heat and useless to the body - so it passes safely through and into the environment, where it seems it is not doing any mischief either.

Quote: "The resilience of sucralose may be a good thing in some ways. The researchers note that its resistance to degradation keeps it from breaking down into highly toxic chlorinated compounds."

Some people complain that the flora in the tummy is upset by Splenda.  Actually it simply does not contribute to providing food for the flora as sugar does.  Sugar creates yeast and other things eat the yeast.  Now there is Nevella, a Splenda product with more powerful probiotics than yogurt!

So much for the scaremongers!  This is still probably one of the best and safest artificial sweeteners on the market!   Here is one of my older more interesting articles about Splenda safety from my point of view.

Go ahead and use your own preferred sweeteners in my recipes.  Splenda Granular offers almost no volume or texture in my recipes.

Here is the article from Discovery News by Tim Wall:  June 23, 2011


"Sucralose, the artificial sweetener in Splenda, is one tough molecule.
The chemical passes right through the body, then through sewage treatment systems and out into surface and ground waters looking the same as it did when it was stirred into a cup of coffee.
No one knows how the ever-greater amounts of sucralose release into the environment affect the ecosystem. But research published in Environmental Engineering Science shows that the artificial sweetener is indeed making it through traditional water filtering systems.
The study’s authors, Arizona State University researchers Cesar Torres and Rosa Krajmalnik-Brown, recently studied the path sucralose follows from humans to rivers and other bodies of water.
  “Sucralose is a chlorinated sugar. Some of my work focuses on bioremediation of chlorinated organics,” says Krajmalnik-Brown in an ASU press release. “I know that many are toxic and they are more difficult to biodegrade than the non-chlorinated counterparts. Because of this, I became interested in sucralose and its fate in the environment.”
800px-MiRO3Samples of wastewater were taken from seven wastewater-processing plants in Arizona. For at least 48 days, the water was run through both anaerobic and aerobic biological batch reactors, systems designed to use natural processes to break down wastes. None of the samples showed a significant decrease in the amount of sucralose present.
Another set of experiments looked at the effects of chlorine, ozone, and ultraviolet light on the sucralose. Those three methods are used in the final stages of wastewater treatment, but none proved effective at breaking down sucralose.
The resilience of sucralose may be a good thing in some ways. The researchers note that its resistance to degradation keeps it from breaking down into highly toxic chlorinated compounds.
Sucralose could even be used to label water sources and trace wastewater as it flows into the environment.
Sucralose is already in more than 4000 products and the number of new products containing it increased by 14 percent in 2010. As the artificial sweetener continues to grow in popularity, we may want to keep an eye on where it ends up. It may well be there for a long time."


Tuesday, June 21, 2011

Ketchup

KETCHUP



My youngest son, Jonathan, prefers using the spicy dressing below instead.  It's so easy to make one's own.  I would suggest freezing half of it for longer storage.

51/2 oz tomato paste (156 mL)
1/2 cup water (125 mL)
1/3 cup granular sweetener (75 mL)
3 tbsp white vinegar (45 mL)
1/2 tsp onion salt (2 mL)
1/2 tsp salt (2 mL)
1/4 tsp garlic powder (1 mL)
1/8 tsp black pepper (0.5 mL)

In blender, combine tomato paste, water, granular sweetener, white vinegar, onion salt, salt, garlic powder and black pepper.  Blend until smooth.  (Or simply combine by whisking with wire whisk)

Nutritional Analysis:  1 1/4 cups (300 mL), 1 tbsp per serving:
8.7 calories; 0.3 g protein; 0.1 g fat; 1.7 g carbs

Variation:  Spicy California-Style Dressing:  Use 2/3 cup (150 mL) vinegar, 1/2 cup (125 mL) granular sweetener and 1/4 cup (50 mL) water.
Yield:  28 tbsp, 1 tbsp (15 mL) per serving.  (1.6 g Carbs)

Barbecue Sauce:  Use Ketchup recipe above, and add 3 tbsp (45 mL) white vinegar, 1 tbsp (15 mL) Worcestershire sauce, 1 tsp (5 mL) onion salt, 1/8 tsp (0.5 mL) Hickory Liquid Smoke (optional) and 4 drops Tabasco sauce.
Yield:  11/2 cups (375 mL), 1 tbsp (15 mL) per serving.  (1.5 g Carbs)


For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: 
http://amongfriends.us/Jen.php (Paypal/Amazon) - SALE priced!

Saturday, June 18, 2011

White Chocolate Peanut Butter Fudge



UPDATE:  Adding some crushed peanuts to the mixture gives great texture to this fudge.  My husband loves that.  I'll make it again and figure out just how much to use - but probably about 1/3 cup crushed peanuts. :)

If you don't have cocoa butter, I'm guessing replacing it with 60 g (2 squares) unsweetened baker's chocolate should work.  Increase the sweetness level to taste.  The erythritol will need to be doubled at the very least.

WHITE CHOCOLATE PEANUT BUTTER FUDGE
This confection is so high in fat that it would make a great addition to the menu for a Fat Fast as outlined in the Atkins New Diet Revolution book.  Fantastic flavor and texture!  Now you know what to do with all those roasted peanuts.  Sadly, though I can't make this recipe anymore due to the preservatives in those particular peanuts.  As one gets older, certain foods become off limits.  If you are young, enjoy the benefits of being able to eat and drink whatever you would like, except of course high-carb junk food!  No one should be eating that!

3 cups roasted, salted peanuts (750 mL)
1/4 cup melted cocoa butter (be careful - it's super-hot!) (60 mL)
1/3 cup powdered erythritol (75 mL)
Granular sweetener to equal 2 tbsp sugar (30 mL)
2 tbsp powdered milk (30 mL)
2 tbsp vanilla whey protein (30 mL)
1 tsp vanilla extract (5 mL)

In food processor with metal blade, process peanuts well.  Add cocoa butter; process.  Add powdered erythritol, granular sweetener, powdered milk, vanilla whey protein and vanilla extract.  Process until smooth.  Pour into 8-inch (30 cm) square glass baking dish.  Smooth surface with back of spoon.  Keep in the freezer.  

Helpful Hints:  This fudge will cut fairly easily straight out of the freezer, but will begin to soften at room temperature quite quickly.  Do use oven mitts when removing the cocoa butter from the microwave oven, if using, to melt the cocoa butter.  Practice extreme caution as it will be very hot.

Nutritional Analysis:  36 squares:  86.2 calories; 3.1 g protein; 7.6 g fat; 1.6 g carbs


For other great Low-Carb, Gluten-Free recipes by the team & me:
Support your team, buy Low-Carbing Among Friends cookbooks at: 


http://amongfriends.us/Jen.php (Paypal/Amazon) - SALE priced!

Friday, June 17, 2011

Ever Heard of GLUED Steak?!!



This article is very disconcerting, however, the blog lowcarbconfidential is a nice find!

Thousand Island Dressing (GF)

THOUSAND ISLAND DRESSING

A classic - it is fun to serve one’s own version.  This one is much lower in sodium than the commercial dressing.  Commercial dressings tend to be so high in sodium.

Text Box: Yield:  11/3 cups (325 mL)
1 tbsp (15 mL) per serving
87.4 calories
0.2 g protein
8.4 g fat
0.4 g carbs1 cup mayonnaise (250 mL)
2 tbsp tomato paste (25 mL)
2 tbsp minced green pepper, OR chopped pickles (25 mL)
1 tsp grated onion (5 mL)
1 tsp dried parsley (5 mL)
1/8 tsp hot chili powder (0.5 mL)



In medium bowl, combine mayonnaise, tomato paste, green pepper, onion, parsley and hot chili powder.

Russian Dressing:  Use 1 cup (250 mL) mayonnaise, 3 tbsp (45 mL) tomato paste, 1 tsp (5 mL) chopped chives or minced onion and 1/4 tsp (1 mL) hot chili powder.  Yield: 1 cup (250 mL) dressing.  (0.5 g Carbs)

Yield:  1 1/3 cups: 1 tbsp per serving:  87.4 calories; 0.2 g protein; 8.4 g fat; 0.4 g carbs

Sunday, June 12, 2011

One of the Nicest Thank You Notes I have ever Received!


Update:  I received seven sweet emails as well.  Thanks, guys.  I know it is so lame to be looking for affirmation, but I loved it!  Thank you!! xxooxx   Again, someone told me that Blogger is a pain sometimes when it comes to wanting to comment.  Do lots of you find that a problem as well?  I don't know how to fix it, but wanted to get my son to check my blogger in case I have some option in there that is causing the problem.

Thank you, Debra - I never would have thought that my work could be quite that important.  I am such a small part of the low-carb community and lately I'm filling an even smaller niche (gluten-free and low-carb) - but I'm hoping my work still appeals to regular low-carbers as well.  Sometimes when I don't get comments for ages (there is something so sad about a blog that gets no comments, I'm thinking), I go and look at my stats and then I'm relieved to see people are still reading.  My stats really surprised me lately as they have gone through the roof (for my particular blog).  Folks, the best way to keep your favorite bloggers enthused and producing good material is to comment now and then.   I reread Debra's note tonight.... In fact, Debra and I started emailing there for a while and she has submitted a lovely recipe which will be included in the new cookbook coming out at the end of this year.

Here is Debra's note that touched my heart:

WOW! Thank You for all the information you have given me over the last 9 months.  I was diagnosed as a diabetic last June and started with an A1c reading of 9.8 I am now in a 4.9.  A lot of the thanks go to You and all the wonderful things you have taught me from your Blog.  Please keep it up!  You are saving peoples lives!

Brightest Blessings,
Debra

Saturday, June 11, 2011

Peach-Nectarine Jam (GF)


PEACH-NECTARINE JAM

Imagine buttering rye crisp bread, low-carb crackers or a slice of fresh low-carb bread and spreading a teaspoon (5 mL) of this delicious jam on it.

Text Box: Yield:  51/2 cups (1.375 L)
1 tsp (5 mL) per serving
4.1 calories
0.0 g protein
0.0 g fat
0.9 g carbs4 cups chopped ripe peaches (1 L)
2 cups chopped ripe nectarines (500 mL)
3 tbsp lemon juice (45 mL)
3 cups SPLENDA® Granular (750 mL)
1 package No Sugar Needed (49 g)
  Fruit Pectin (Bernardin)
1 cup water (250 mL)
1/2 tsp butter (2 mL)

In 9 x 13-inch (23 x 33 cm) glass baking dish, cover six 1-cup (250 mL) jars, lids and rings, a large long-handled spoon and a pair of tongs with boiling water to sterilize. In large kettle, combine peaches and nectarines.  Stir in lemon juice.  Add SPLENDA® Granular and stir in well.  Stir in pectin gradually. Stir in water.  Cook over medium high heat and as fruit softens, mash with potato masher (fruit will mostly still be in tiny chunks). Bring to full rolling boil, stirring constantly.  Add butter.  Boil 1 minute.  Remove from heat.  Skim off any foam with long-handled spoon.

Carefully pick up jar with tongs and tip water out.  Place jar on saucer and spoon hot jam to within 1/2-inch (1cm) of rim.  Pick up lid with tongs; place on jar.  Pick up ring with tongs and screw on jar tightly, using a clean dish towel. Allow to cool.  Refrigerate up to 1 year or freeze for much longer storage.(0.9 g carbs per tsp of this jam).

Variations:  Strawberry Jam:  Use 8 cups (2 L) frozen unsweetened strawberries and 2 tbsp (25 mL) lemon juice. (0.8 g Carbs)

Strawberry-Rhubarb Jam:  Use 6 cups (1.5 L) frozen unsweetened strawberries and 2 cups (500 mL) frozen unsweetened, chopped rhubarb, 1 cup (250 mL) water plus 3 tbsp (45 mL) extra water. Omit lemon juice.  Chop rhubarb as it cooks and softens. (0.7 g Carbs)

Raspberry or Blueberry Jam:  Use 8 cups (2 L) frozen unsweetened raspberries or blueberries, in addition to, 1 tbsp (15 mL) lemon juice. (Raspberry: 0.7 g Carbs)  (Blueberry:  0.8 g Carbs)

Helpful Hint:  If you’re unable to find the particular pectin which is to be used with low-calorie sweeteners, then use light pectin and stir in 1 envelope (15 mL) gelatin softened in 2 tbsp (25 mL) water at end of cooking.  Use jam fairly quickly after opening.  It should last about 1 month in the refrigerator.

Thursday, June 9, 2011

Remember My Foccacia Bread? - well, try this for a different twist!


Lately my hubby and I have been having lots of barbecues, mainly grass-fed beef (rib eye steak!) which has more omega-3's than salmon!  Can you believe that?  Steak is healthy for us!  Yay!  Anyway, we've been taking my Focaccia bread and slicing it horizontally in half - so that one has two thin slices.  We place these inside surfaces facing down on the upper rack of the barbecue above the steaks while they are cooking.  They become toasted just like regular toast and then when the steak is ready, we slather the slices in garlic butter or my healthy butter - either way it is great.  My hubby loves butter!  He sticks some on his steak as well.  lol

This Focaccia does not really toast well in a regular toaster, plus it often gets stuck in there and that can be major league annoying!  It may work well in a little toaster oven, I think.  Anyway, thought I'd share this new way of enjoying the Foccacia bread when it is time to barbecue.

Another thought I had was to slice onion and tomato really thinly and place together with a cheese slice between two generous, thin slices of Focaccia.  Then toast it above the barbecue grill!  Yummy - we used to enjoy this in South Africa when I was a young adult - of course, we simply used regular bread.  We would butter the outsides of the bread and you can do that with the focaccia as well (in hindsight not necessary to do this at all, besides the butter might drip).  UPDATE:  Made this today.  It was excellent!  You cannot imagine - tastes like regular bread that has been toasted.  You have to try it!  Let me know if you do.

P.S.  I have cheese hamburger buns and biscuits that I'm perfecting before sharing on my blog.  I'm thinking cinnamon buns too.  We'll see how things go.

Wednesday, June 8, 2011

Chicken Fried "Rice" (GF)




Many folks are switching to Google Chrome.  I am so sorry the text boxes are not showing up with the nutritional analysis in them on Google Chrome. If you go to Fire Fox or IE, you will see the analysis.  I am so surprised since my blog is powered by Google.  There must be something wrong with their HTML.  Actually even although I am grateful for blogger, it is not perfect.  There are sometimes some screwy things that go on when I type up a new post.  One of the things too, is when I copy and paste a recipe with the text box, it switches it around from where it is in the original recipe and the whole thing just looks plain old weird to me.  I hope those clever Google engineers read this and make our blogger more user friendly.  I have no clue how to fix it. I'm very detail-oriented and it totally bugs me.  Rant over!  Anyway, I'm going to post the nutritional analysis below each recipe as well, for those who unfortunately can no longer see it in the little box.  So sorry, I was only recently alerted to this problem.  I will check with my son, who is a lead software engineer (programmer) if anything can be done about it.


CAULI-FRIED RICE
This is my version of Chinese-fried rice using grated cauliflower. The color resembles golden brown rice. The cauliflower becomes denatured and hardly recognizable.  It’s delicious, especially freshly made.  Click on the photos to see life size images.  :)

Text Box: Yield:  6 servings
1 serving
121.7 calories
4.4 g protein
9.6 g fat
4.3 g carbs1/4 cup Healthy Butter, page 62, (50 mL)
2 cloves garlic, crushed
1 green onion, chopped
6 cups cauliflower florets, (1.5 L)
  grated (about 1 medium head cauliflower)
2 tbsp soy sauce (25 mL)
1/2 tsp seasoning salt (2 mL)
2 eggs, fork beaten


In electric frying pan or wok, melt Healthy Butter, page 62.  Add garlic and green onion.  Cook briefly.  Add grated cauliflower and stir-fry 2 minutes.  Stir in soy sauce and sprinkle seasoning salt overall.  Stir-fry another 3 minutes; push aside.  Add eggs and scramble in one corner of pan.  Stir into cauli-rice another minute, or until cauli-rice is tender.

Variation:  Add small pieces cooked chicken or pork to cauli-rice.  I also added some fried onion and small amount of chopped red pepper.  Even although cauli-rice on its own is fabulous just like this, I got fancy with this dish and added a cup of cooked quinoa (for folks in maintenance or pre-maintenance only - for folks no longer counting carbs so closely). Quinoa has been adopted by many low-carbers in maintenance since it features low on the glycemic index and is particularly high in protein. I cook the quinoa the same way I cook rice, although I add a little bit more water.  2 1/4 cups Water:  bring to the boil, add seasonings (I used 1/2 tsp Hy's Seasoning Salt and 1/2 tsp No Salt), and quinoa.  Bring to boil again and place in 350 deg. F. oven 30 minutes.  Stir cooked quinoa into cooked cauli-fried rice.  This is an excellent dish and far prefer it to regular boring old rice.  It is so much tastier.   I have tried the quinoa flour in my bake mix, but I must admit I'm not wild about the aftertaste.  This quinoa has no aftertaste that is yucky - it's very good.

Helpful Hint:  Food processor grates cauliflower in no time flat!

Nutritional Analysis: (Cauli-rice on its own)   6 servings, 1 serving:
121.7 calories; 4.4 g protein; 9.6 g fat; 4.3 g carbs

Friday, June 3, 2011

New and Improved Splendid Gluten-Free Low-Carb Bake Mix


Find the new and improved version of my Splendid Gluten-Free and Low-Carb Bake Mix over here.  It helps to step back for a while and then go back to one's work and see things from a fresh perspective. I read and reread my notes and comments and there it was staring me in the face!! When I'm overly excited and nervous, I can't see the forest for the trees, if you know what I mean and that was pretty much my state of mind when I was having trouble finding a viable and good gluten-free and low-carb bake mix.  Even although the carbs per 1/4 cup go up 0.4 g carbs, I think it is worth it for the benefits one reaps.  For me, taste, quality and mimicking the real thing is of utmost importance and if we have to sacrifice a few carbs, so be it; that is my opinion .... however, for those who disagree, the old bake mix will work in all the new recipes as they are interchangeable, so not to worry.  In most cases, the carbs in a recipe will never be more than 0.4 grams more and usually only 0.1 or 0.2 grams more....worth it?  Yes!

In addition, I give another interchangeable gluten-free and low-carb bake mix option for those who like a little bit of extra fiber and who like the coconut flour in baking.

Man Lives More Than Eighty Years With Type 1 Diabetes

 
I enjoyed this story on Dr. Briffa's blog.  Dr. Briffa is a very inspiring doctor who is an avid low-carber and he works tirelessly to get the truth out.  He also has a podcast.  Dr. Briffa points out the obvious facts about diabetes before insulin was discovered.  Doctors realized people with diabetes cannot process sugars and starches, so they eliminated those substances from their patients' diets.  Nowadays that golden rule is forgotten .... and it is really in my opinion bordering on criminal to keep foisting the wrong diet on people who need not be suffering and can live normal, long, healthy lives if only they can be presented with the truth and the tools to do so.

Wednesday, June 1, 2011

Eat Fat Get Lean - Great News!


Here is a great article (check out the comments too - interesting!) about a recent study done comparing a low-carb diet based on Atkins for Life (more veggies) and higher fat vs a high carb low-fat diet proposed by the American Heart Association.  Exercise was included, but this seems to make people worry that the results for the low-carb diet may have been skewed. "In a study overseen by Dr. Phillips and published earlier this year, sedentary people on a low-carbohydrate, high-fat diet lost pounds but few inches from around their middles. They also showed signs of impaired blood vessel health after six weeks on the diet. “There seems to be something about fat” around the waistline that negatively affects heart health, even if someone loses weight with a high-fat diet, Dr. Phillips said."  (Hmmm, I vaguely remember the late Dr. Atkins said we should wait about 3 months before doing the next blood test.)

Anyway, blood vessels remained healthy in both camps and people lost weight faster on low-carb (big surprise).  They did not measure triglycerides, etc., but should have and cautioned that they have no idea what the outcome will be 5 to 10 years on a low-carb diet.   However...."The data being presented on Friday represent only interim results from a longer-term, larger study, Dr. Stewart pointed out. The full study will monitor the volunteers for six months and include additional measures of cardiovascular health after both diets."  That is a study to look out for.

This was interesting:  "Dr. Stewart also has amassed some intimate anecdotal evidence. For a small pilot study several years ago, he became a test subject, adopting a low-carbohydrate diet and regular exercise routine. For three years, he has maintained both the diet and the workouts. He is 40 pounds lighter these days and, he said, continues to ace tests of his blood-vessel health."    Yay!!  Proof enough for me!