Archive for May, 2007

Sunday Linky Goodness

Summer Sips Shockers…. the blended frozen drinks that are the worst for you!

Diabetic and Sugar Free recipes from LifeClinic.  Including goodies such as desserts, breads, and even eggnogg!

Some George Foreman grill recipes from Family Time.  The George grill tends towards low-fat GI friendly options nearly all the time!

Another selection of George grill recipes!

Hitting the farmers market or local farms for fresh produce? Here is some information on canning, freezing, and otherwise preserving your goodies!

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GI Friendly No Knead Bread

No-Knead bread took the world by storm several months ago, but I hadn’t yet tried it. After many failed “bricks” I started successfully making bread a few years ago, but never was really good with the whole-grain stuff so I haven’t made any since going G.I. This recipe is simple enough, I thought I could start experimenting and trying to make it more G.I. friendly without having to worry as much about the chemistry as you do with other bread recipes. For my first loaf, I used half King Arthur’s unbleached bread flour and half King Arthur’s white whole wheat flour. This is how it came out:

My plan is to play with the flour ratio and try to get as much of the white whole wheat into the recipe as possible without destroying the texture. I’ll post the results!

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GI Friendly Cinnamon Toast

 

My kids spent the latter part of the last week of school at home sick.  The one really fun week completely shot!  I wanted to make my daughter a little cinnamon toast this evening, hoping she could keep something down and I knew the smell of it would make me want some too, so I made a more G.I. friendly version.   I would call this version yellow light.  If you want to make it greener, use the Sugar Twin brown sugar subsititute instead of the Splenda brown sugar half&half and omit the honey alltogether.  It will still be tasty but it won’t melt the same way.

For two servings:

Four pieces of whole grain bread

Light butter spread (half butter, half canola oil)

Splenda Brown Sugar Mix (50/50)

a dab of honey (optional)

Cinnamon or a cinnamon spice mix.

Butter both sides of each piece of bread with the lite spreadable butter.  Sandwich about a tbs of the brown sugar mix, a half tsp of honey, and a healthy sprinkling of cinnamon between two pieces of bread.  Sprinkle the outsides with a bit more cinnamon and put both cinnamon toast sandwiches in a sandwich maker until toasted.  You could also use a George foreman grill, a panini maker, or a plain ole skillet.  You may want to spray all of the above with a bit of non-stick cooking spray for some added clean-up protection.

I think it’s worth using a little “real” sugar in the brown sugar mix and the dab of honey because it melts and carmelizes better but it isn’t necessary!!

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Animal Vegetable Miracle

I wrote about using your local farmer’s market as a good source of healthy, local ingredients in this post.  I talked about an essay Barbara Kingsolver published in her book Small Wonders a few years ago stating that if we would spend just 20.00 a month on locally produced foods we would change the face of agricultural commerce.  There are many reasons why this would happen, and I’m sure we can all list many of them such as: supporting local farmers and sustainable local crops, reducing the engergy expenses associated with transporting foodstuffs (especially now with the price of gas doubled from what it was when she originally wrote that essay), decreasing the use of pesticides (most smaller local farms are organic in practice even if not certifed as such), decreasing the spread of illness such as e. coli, and just plain eating healthier (less corn syrup, more leafy greens).

Barbara Kingsolver and her family decided to take the experiment a step further, and move to their Appalachian farm year-round and try to live off their own crops and other locally produced goods.  Their own veggies, their own eggs, and their own free-range meats.  The book is a look at the year they spent in this experiment, and is interspersed with essays by Barbara’s husband and oldest daughter.

There is also a good deal of information about how the rest of us can incorporate some of these ideas into our own lives without moving out to our own farms.  Such as utilizing farmer’s markets (see the link above for more info about your local farmer’s market), joining a co-op, and using the services of community supported agriculture.  Canning and freezing the fresh stuff when it is in season to use later in the year, growing a few veggies of our own, even some pots of tomatoes, or our own sprouts.

Eating healthy is much easier when you are eating locally produced foods.  They foods also taste better and I have found them to be actually cheaper than the produce at the grocery store when you purchase items at the height of their season.

For more information about the Animal Vegetable Miracle project, click here.

To buy the book, go here.

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The Most Important Meal Of The Day

Breakfast may be the most important meal of the day but it is usually when I feel the least like eating.  Or have the least amount of time.  But by keeping some good stuff around, I have gotten much better about having something healthy instead of popping a bag of popcorn after I get to work!

Weekday Breakfasts:

All-Bran flakes with organic fat free milk and fruit (a banana or a handful of raisins) and a little Splenda for sweetner (All-Bran is NOT sweet on it’s own)

A slice of whole grain toast spread with an organic nut butter (peanut, cashew or toasted almond).  You can add a little no sugar added jam or a bit of honey for sweetner.  Wheat germ is a good nutritious addition as well!

A banana smeared with one of the aforementioned nut butters.

Whole grain crackers, cheese (I like sharp cheddar or smoked gouda) and a piece of fruit.

A whole grain english muffin with an egg and a slice of ham (Healthy McMuffin!)

Either cottage cheese or low sugar yogurt with a piece of fresh fruit (but not mixed together…I’ve never liked the cottage cheese mixed with fruit thing that other people adore!)

A slice of banana bread

Weekend Breakfasts (usually a combo of these for a family breakfast):

Whole grain pancakes (Hodgson’s Mill makes a mix) with sugar-free syrup.

Whole wheat biscuits (next to the pop the can and bake regular biscuits) with no sugar added jam or a schmear of honey

Sugar free cinnamon rolls (next to the regular pop the can and bake cinnamon rolls)

Scrambled eggs with cheese

Turkey bacon (cooked on the George Forman grill)

The Healthy McMuffin mentioned above is popular on the weekends too!

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Eat Yer Veggies Fried Rice

This recipe comes from the April 2007 issue of Southern Living.  I happened to have most everything it called for (except the green onions, I substituted regular diced onions) wasting away in the fridge.  But don’t sweat it if you don’t.  Use whatever veggies are calling to be used up.  Ratio wise, this recipe is more fresh veggies than brown rice.  Plus eggs for protein.  You can add some leftover meats as well…whatever you like!  Also, it isn’t so hard to keep “fresh” ginger around…check out this post on how I do it!

 1 (5.3) oz bag of quick cooking brown rice (I used the Success Boil In A Bag brown rice, the larger size is 5.3 oz)

1 8 oz bag of of fresh sugar snap peas

4 green onions, cut into two inch pieces (or whatever onions you have on hand in the quantity you like)

1/2 cup matchstick carrots (I used baby carrots cut in to quarters lengthwise and I used more than the recipe called for because I had a ton of them sitting around)

Vegetable cooking spray (I used a little olive oil instead)

1 tbsp grated fresh ginger

2 garlic cloves, minced (I smashed them in the garlic press)

2 large eggs, lightly beaten

2 tbs light soy sauce

2 tsp dark sesame oil
Cook rice according to package directions and drain well.  The boil in a bag rice takes 8-10 minutes so you can cook it while you chop the veggies.

Saute the peas, onions and carrots in a large nonstick skillet coated with cooking spray or veggie oil/olive oil over medium-high heat for about 3 minutes until tender but still crisp.  You can also use an electric wok to keep the house from getting as hot.  I use my wok all the time in the summer!

Add garlic and ginger and saute for another minute.  Add rice and cook for two more minutes.  Make a well in the middle of the pan and add the the eggs.  Stir occassionally until set, about a minute or two.  If you wait a bit until you stir the egg will soft-set and the pieces of egg won’t coat the rice. If you like it coated, start stirring right away.

Stir in soy sauce and sesame oil.

Makes four side dish portions or two lunch-sized portions.

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Sunday Linky Goodness

15 Best Diet Tips Ever from WebMD.  Many of which are from the International Society of Well, Duh.  But they bear repeating.

Recipes For Diabetes from the University of Illinoise Extension.  The banana bread recipe I posted yesterday is a variation of the one printed on their site.

How To Make Your Own Diet Plan without having to buy the expensive software.

You Grow Girl! Interested in growing some of your own edibles and pretties? Great place to get started!

A crustless pumpkin pie recipe.  I haven’t tried it yet but it looks yummy!

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