Archive for June, 2007

Sunday Linky Goodness.

I wonder if he is on the Glycemic Index Diet?

The Bret Baier Project…the diary of a Fox correspondant’s weight loss.

Fitness myths debunked.

The ten foods you should never eat.

Weightloss myths debunked.

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Diabetic Friendly Blueberry Bread

2 cups unbleached flour
1 cup white whole wheat flour
1 cup Splenda
1 tablespoon baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
1 egg, beaten
1 2/3 cups milk
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 1/2 cups fresh or frozen blueberries

PREPARATION:
Grease and flour a 9x5x3-inch loaf pan; set aside.In a medium bowl, mix together the flour, sugar, baking powder, salt, and baking soda. Make a well in the center and set aside.

In a large mixing bowl, combine beaten egg, milk, vegetable oil, and vanilla extract; add to the well in dry ingredients.

Stir just until batter is moistened.  Add blueberries, stirring gently.  If you are using frozen berries, don’t defrost them first!Spoon into prepared loaf pan.  Add crumb topping if desired (it’s REALLY good with this recipe).  Bake at 350° for 60 to 75 minutes, until a wooden toothpick comes out clean when inserted in the center of the loaf.

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No Sugar Added Mango Papaya Strawberry Sherbet

The Summer 2007 issue of Diabetic Living featured a recipe called “Choose-A-Fruit Tropical Sherbet.”  With a few modifications for the sake of simplication, it turned out DELICIOUS!

1 cup Splenda

1 envelope unflavored gelatin (I used flavored gelatin, lemon I think, because that is what I had…just use something that works flavor-wise)

2 cups unsweeted pineapple juice or orange juice (I used orange)

2 cups chopped, peeled mango, kiwifruit or red papaya (I used a bag of frozen papaya, strawberries, and mangos from the freezer section of my grocery store)

1 cup buttermilk

1 tsp finely shredded lime peel or lemon peel (I nixed this step)

1/2 cup lime juice or lemon juice (I think I used lime, most likely what I had on hand)

3 drops of yellow green red or orange food coloring (eh, too much work)

Cut up fruit (again with the too much work)

In a medium saucepan, combine sugar and unflavored gelatin.  Stir in orange juice.  Coor and stirl until sugar and gelatin are dissoved.  Remove saucepan from heat.

Place fruit in a blender or food processor, cover and blend or process until pureed.  Because I used frozen fruit, I hadded the ingredients from the first step so it would blend.  If you use fresh fruit, you won’t need this step.

In a large bowl, stir together the above ingredients with the buttermilk and lime juice (and peel and food coloring if you insist).  Cover and chill about 4 hours.

Freeze mixture in an ice cream freezer according to manufacturer’s directions.

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Sunday Linky Goodness

Weight Loss Tricks from Prevention magazine.

Hidden restaurant health hazards.  When salads and smoothies have more calories than the burger and fries!

Lose Weight With Me…a great weight loss blog!

Steve Raichlen’s Top Ten Grilling Commandments.  Tis the season to cook over hot coals!

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Low Sugar Oatmeal Crumb Topping

I’ve been experimenting with Oatmeal crumb toppings converted to G.I. friendly since I started the G.I. diet.  They make a good alternative to pie crust, and the oatmeal is alot better for you.  This recipe is enough for two small pies, or one large cobbler.  I used it on a small fresh peach and plum cobbler this past weekend and froze the rest of the topping to use on my next baking project!

1/2 cup butter
1/2 cup Splenda Brown Sugar Mix*
3/4 cup flour
3/4 cup  Oatmeal (not instant)
1/2 teaspoon cinnamon
1/4 teaspoon salt

In a large mixing bowl combine all the ingredients except the butter. Cut butter into mixture with a pastry blender until mixture resembles coarse bread crumbs. Spread crumbs over prepared fruit mixture of your favorite fruit pie. Do NOT add top crust. Bake as directed in your fruit pie recipe. If crumbs become too dark while baking, cover loosely with foil, but remove foil the last few minutes of bakings so the topping will crisp.

Note: when using this topping there is no need to dot the fruit with butter, if your recipe calls for that.

* This equals 1/4 of a cup of brown sugar for the entire recipe.  Not bad.  You could substitute the Splenda 50/50 with a whole cup of the Sugar Twin Brown Sugar Substitute.  You will probably need to bake it a little longer since it doesn’t carmelize and bubble up as quickly.  I’ve tried it both ways and the Sugar Twin version isn’t bad, but I like the Splenda 50/50 better.

Peach and Plum Cobbler: I bought fresh peaches and plums at the farmer’s market and what didn’t get eaten as snacks, I turned into a very juicy cobbler!  The fruit peeled easily by dipping them in a pan of boiling water for a few seconds.  I peeled them, smashed them, removed the pits, and put the chunks of fruit in a baking dish.  I sprinkled on a little lemon juice then added the crumb topping.  I baked the whole thing for about 45 minutes in a 350 degree oven and served it with No Sugar Added vanilla ice cream.  If you use frozen fruit, don’t defrost it first, just bake the cobbler a little longer, about 60 to 70 minutes.

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Guidelines For Adapting Recipes To The Crockpot

In most cases, all ingredients can go into your Crock Pot in the beginningand cook all day.  Many prepetory steps are unnecessary when using thecrock pot.  A few hints:

 1. Allow sufficient cooking time

2.  Cook with cover on

3.  Remember liquids don’t “boil away” as in conventional cooking.  Usuallyyou’ll have more liquid at the end of cooking instead of less.

4.  It’s “one step” cooking:  many steps in the recipe may be deleted.Simply add ingredients to the crock pot at one time and cook 8 to 12 hours (add any liquid last)

5.  Vegetables do not over-cook as they do when boiled in your oven or in your range.  Therefore, everything can go into your crock pot at one time. Exception:  milk, sour cream or cream should be added during the last hour. 

Time Guide:

If recipe says:15 to 30 minutes:  1 1/2 to 2 hours on HIGH, or 4 to 6 hours on LOW

*35 to 45 minutes:  3 to 4 hours on HIGH, or 6 to 10 hours on LOW

*50 minutes to 3 hours:  4 to 6 hours on HIGH, or 8 to 18 hours on LOW*

 *Most uncooked meat and vegetable combinations will require at least 8 hours on low. 

Liquids :Use less in slow cooking — usually about half the recommended amount.  Onecup liquid is enough for any recipes unless it contains rice or pasta.

 Herbs and Spices: Leaf or whole herbs and spices are preferred, but their flavour power may increase — use half recommended amount.  If you use ground herbs and spices, add during the last hour of cooking. 

Beans: Dried beans, especially red kidney beans, should be boiled before adding toa recipe.  cover the beans with 3 times their volume of unsalted water and bring to a boil.  Boil 10 minutes.  Discard water after boiling. Beans must be softened completely before combining with sugar and/or acid foods.  Note:  \Sugar and acid have a hardening affect on beans and will prevent softening.) After boiling beans 10 min., reduce heat, cover and allow to simmer 1 1 /2  hours or until beans are tender.  Soaking in water, if desired, should becompleted before boiling.  Discard water after soaking or boiling. 

Sautéing vegetables: Generally not necessary.  Stir in chopped or sliced  vegetables with other ingredients.  Only exception:  Egg plant should be par-boiled or sautéed,due to strong flavour.  Since vegetables develop their full flavour potential with slow cooking, expect delicious results even when you reduce quantities.  Because vegetables take longer to cook than meat, slice or chop them when possible.

 Pasta and rice: If recipes calls for cooking noodles, macaroni, etc.  cook before adding tocrock pot.  Don’t overcook – just till slightly tender.  If cooked rice iscalled for, stir in with other ingredients.  Add 1/4 cup extra liquid per1/4 cup of raw rice.  Use long grain converted rice for best cookingresults in all-day cooking. 

Milk:  Milk, cream and sour cream tend to break down during extended cooking.  When possible add during last hour of cooking.  Condensed soups may be substituted for milk etc and can cook for extended times.

 Soups: Some soup recipes call for 2 to 3 quarts of water.  Add soup ingredients to crock pot then add water only to cover.  If thinner soup is desired, addmore liquid at serving time.  If Milk-based recipes have no other liquid for initial cooking, add 1 to 2 cups water.  Then during last hour of cooking, stir in milk or cream as called for.

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Caldo Tlalpeno

CALDO TLALPENO

Spicy Chicken Broth with Chicken, Vegetables, and Chick-Peas)

8 cups chicken broth
1 1/4-pound whole chicken breast with skin and bones
1 onion, halved lengthwise and sliced thin lengthwise
1 1/2 tablespoons vegetable oil
2 carrots, cut into 1/8-inch-thick slices
1 zucchini, cut into 1/4-inch-thick slices
a 19-ounce can chick-peas, rinsed and drained (about 2 cups)
2 drained canned whole chipotle chilies in adobo (available at Mexicanand Hispanic markets and some specialty foods shops), rinsed, seeded,and cut into strips (wear rubber gloves
1 avocadofor garnish
8 lime wedges for garnish

In a large saucepan bring the broth just to a boil and in it poach thes chicken at a bare simmer for 15 minutes, or until the chicken is just cooked through. Remove the pan from the heat and let the chicken cool inside the broth. Transfer the chicken to a cutting board, reserving the and discard the skin and bones. Shred the chicken and reserve it covered and chilled. In a large heavy saucepan cook the onion in the oil over moderate heat, stirring, until it is softened, stir in the carrots and the zucchini, and cook the mixture, stirring, for 1 minute. Add the reserved broth to the vegetable mixture with the chick-peas and simmer style family the soup for 8 minutes, or until the carrots are just tender. The soup and the chicken may be prepared up to this point 1 day in advance and kept covered and chilled. Stir the reserved chicken into the soup with the chilies and salt and pepper to taste, simmer the soup gently until the chicken is heated through, and divide it among 8 bowls. Garnish each serving with some of the avocado, peeled, pitted, and sliced, and a lime. Makes about 11 cups, serving 8.

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