Eat your (seasonal) vegetables!

Some of the cardinal rules of cooking at my house are:

1. Use what you've already got to put together dinner tonight

2. Use what is plentiful and therefore...Cheap

 There isn't any reason to go out and buy special ingredients for a complex recipe when what you already have will usually work. Also, when you stick with what is in season and therefore plentiful you will likely reduce your grocery bill a bit.

 KISS (or keep it simple stupid) is usually another cardinal rule for me in the kitchen. If it's too complex at the end of the work day, I'm going to get flustered and give up. Then everyone is hungry and grumpy....

See? This poor lady didn't keep it simple!

So when I thought about what to do for dinner tonight, I asked myself what was already in my kitchen that I could work with...

 Some beautiful tomatoes...

And zucchini!

 Put 'em together....and add some garlic, basil, oregano, mozzarella cheese, a little spaghetti sauce, maybe a few gluten free breadcrumbs...

and Voila!

Zucchini Tomato Casserole

Ingredients:

1 large zucchini

2 tablespoons olive oil

4 medium tomatoes

1 cup shredded mozzarella

1/2 cup spaghetti sauce

1/3 cup parmesan or romano cheese

1.5 teaspoons powder

1.5 teaspoons parsley

1 teaspoon dried basil

1/2 teaspoon fresh garlic or garlic powder

1/2 teaspoon sea salt

1/2 teaspoon black pepper

Optional: 1/2 cup gluten free breadcrumbs

Directions:

Preheat oven to 350 degrees Fahrenheit

Grease (I use Olive Oil Pam Spray) casserole dish

In lare skillet saute sliced zucchini with one tablespoon of olive oil until slightly tender, and drain water off

In large bowl combine remaining ingredients (except bread crumbs)

Stir in zucchini w. other ingredients (and add in one tablespoon olive oil)

Transfer to your baking dish

Top with breadcrumbs (if using) and some more parmesan cheese, mozzarellla, or some cheddar cheese.

Bake, uncovered at 350 for approximately 30 minutes (or until cheese is bubbly). Remove and let stand for 10 minutes prior to serving.

Serving Suggestion: Serve with some fresh corn on the cob, and finish the meal off with some of Kenda's Peach Cobbler, and you have a light (as long as you go easy on the cobbler), delicious, vegetarian, summertime meal.

Millions of Peaches...

Yes. The title of this post is ripped off from a silly little song about peaches circa 1996....

Millions of peaches, peaches for me.

Millions of peaches, peaches for free....

If I had my little way I'd eat peaches everyday

Sun soakin bulges in the shade...

I poked my finger down inside makin' a little room for a ant to hide

Nature's candy in my hand or can or a pie...

I swear I haven't heard or even thought of that song for the last 15 years but for some reason when I started peeling peaches for a peach cobbler last night it STUCK in my head.

Now that I have it out of my system (well almost), I can move on to a lovely recipe for peach cobbler that can be made gluten full or gluten free....

To make it better, it's my Mom's recipe.

So it tastes like home to me.

It smells like summer time on Delaware Avenue.

Conjures up memories of coming home from playing in the pool, dirty barefeet, my hair wet and tangled, swimsuit soaking wet, soggy towel under my arm..

Then reaching for the screeen door (thinking if I just run up the stairs fast enough my dirty wet feet won't leave marks on the floor (what a little stupid kid I was).....

and BAM...

The smell hits you...

Peach cobbler for dessert tonight!

Kenda’s Fruit Cobbler*(slightly modified by yours truly)

Fruit Mixture:

• Three cups of fruit 
• 2/3 cup of sugar
• 2 tablespoons of flour
• ½ teaspoon of cinnamon
• * Mix these four ingredients together and put in a greased (Pam spray) casserole/13x9 pan/ dish.

2 tablespoons of butter (put butter on fruit before putting on topping, in a dot pattern)

Topping:

• One cup of flour (use Bob's Red Mill GF All Purpose Flour)
• 2 tablespoons of sugar
• 1 ½ teaspoons of baking powder
• ½ teaspoon of salt
• 1/3 cup vegetable oil I used 1/3 c. applesauce to cut the calories and fat
• 3 tablespoons of milk
• Optional: 1-2 tablespoons ground flax seed, 1-2 tablespoons bee pollen.

Directions:

• Preheat oven 325 degrees fahrenheit
• mix topping ingredients and put on top the fruit mixture
• Bake at 325 degrees oven for 45 minutes

Notes:

• For further calorie reduction (without sacrificing taste) double the fruit mixture while keeping the sugar amount the same.
• You can also use splenda in lieu of sugar.
• If you double the fruit make sure to put a little extra flour in the mix so it doesn't get watery.
• Also for a nutrient boost you can add ground flax seed and bee pollen in with your topping mixture. There is no change in the taste but it gives you a little bit of something healthy in a splurge-like dessert. (But don't delude yourself, there are definately plenty of calories in this dish-but very tasty and perfect if enjoyed in moderation).
•   Delicious served with vanilla ice cream.

 Enjoy!!



O on G-Free Diets

Yes, even Oprah is looking into the advantages (and possible pitfalls) to a gluten free diet.

Gluten? Good, bad, ugly, innocuous..let O help you!

I read the following article in O Magazine this month and then went to her website http://www.oprah.com/ to find that she had several other articles posted about going g-free. I thought you all might be interested in reading what O had to say.

Gluten free-is it for me?
http://www.oprah.com/health/Gluten-Free-Is-It-for-Me-Daphne-Oz

Should you go on a gluten free diet?
http://www.oprah.com/health/Should-You-Go-on-a-Gluten-Free-Diet-Gluten-Intolerance

Gluten: Friend or Foe?
http://www.oprah.com/food/Benefits-of-Gluten-and-Gluten-Free-Alternatives-Aine-McAteers-Blog

The more I read on gluten free diets the overwhelming sentiment seems to be that if you feel that you may have celiac disease, you should definately get tested. And if you do in fact test positive for celiac the ONLY treatment is a gluten free diet. There is no magic pill that will fix it, you must change your diet. But with a gluten free diet, those with celiac disease are able to lead a healthy life.

But if you don't test positive for celiac disease you may still be gluten intolerant. I have included another article from O magazine below that distinguishes between allergies and intolerances. If you think you may be gluten intolerant the best way to confirm or deny your suspicious is...you guessed it, go on a gluten free diet and see if your symptoms clear up.

Allergies vs. Intolerances
http://www.oprah.com/health/Food-Allergy-and-Intolerance-Awareness

Some symptoms of intolerances:

• Nausea
• Stomach pain
• Gas, cramps, or bloating
• Vomiting
• Heartburn
• Diarrhea
• Headaches
• Irritability or nervousness

With this listing of symptoms, I would venture to say even if you only have a few of these you will KNOW when you feel better and not likely want to go back to feeling like junk.

Bottom line (in my humble opinion): Listen to your body. Do what makes you feel the best. You don't need anyone else to validate how you feel (sorry not even Oprah), you can tell. Just listen.

Summer time = Tofu Time!

It's summertime and that means....

Weekend travels

longer days

swimsuits

light refreshing foods

sunshine...

When the days are this pretty sometimes you just don't want to stop what you are doing, come inside, and start cooking.

Sometimes you just want to have a quick, easy, snack on hand to stave off hunger until the sun goes down and you are ready to retreat back inside from play time (yes even grownups need play time).

So on those days when you come home from work but need a quick bite to stave off hunger so you can go frolick in the sunshine, try this recipe for baked tofu.

Mr. Bacon gets stomped by Monsier Tofu!

Make it on the weekend, keep it in the fridge, pack it in a little lunch box and take it with you on road trips, or chop it up and toss with your salad for a protein punch!
It's Low Carb, G-Free, Low Cholesterol, and Vegetarian!

Easy Baked Tofu

Serves 4

Use this homemade baked tofu in any recipe that calls for baked tofu. Toss it with your favorite spices or herbs before or after baking, if you like.

Ingredients

1 (14-ounce) package firm tofu, drained
Natural cooking spray

Optional Ingredients (brush on for added flavor or lightly toss with tofu in small bowl before baking)

1/4 cup wheat-free tamari

2 Tbsp. sesame oil

1 Tbsp. rice wine vinegar

1 Tbsp. sesame seeds

1 Tbsp. grated ginger

3 garlic cloves, minced

OR

Just brush with wheat free tamari (or soy sauce if you are NOT gluten intolerant or allergic to wheat).

**Note: If you choose to add some flavor with a sauce toss the tofu with it before putting it on the baking sheet. If you pour liquid onto tofu and bake it, the sauce will burn onto the cookie sheet and make for a difficult clean up**

Directions

Wrap tofu snugly in 4 or 5 layers of paper towels and arrange on a plate. Cover with a second plate and balance a heavy can or two on top to weigh down the plate and press down on the tofu; set aside to let drain for 30 minutes. Remove and discard paper towels, then replace with dry paper towels and repeat process a second time.

Preheat oven to 400°F. Cut tofu into (1-inch) cubes and arrange them in a single layer on a large parchment paper-lined baking sheet. Lightly spray tofu all over with cooking spray and bake, flipping halfway through, until golden brown and just crisp, about 40 minutes total.

Nutrition (for plain recipe)

Per serving (about 3oz/99g-wt.): 60 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 35mg sodium, 2g total carbohydrate (0g dietary fiber, 1g sugar), 7g protein

http://www.wholefoodsmarket.com/recipes/2639 (base recipe from whole foods, marinades and flavor boosting ideas courtesy of Steve Bodtke and Jamie)

Angry Bears & Hippie Chocolate Chip Cookies

The other day I confessed to you that I am a sugar fiend. And then I pledged to cut out sugar for one month to break this nasty dietary vice. It's been HARD. In fact, I actually get angry when I start to crave sugar and know that I shouldn't have it. Super grumpy...like this...

Yes, indeed. My sugar cravings have turned me into an angry bear. Hopefully, this will pass.

However, just because I am on a mission to cut out sugar, doesn't mean my dear husband has to join in my masochistic endevour. In fact, he informed me that although he LOVES that I am feeling better since going gluten free he misses the baking I used to do more frequently. Specifically, he misses my hippy dippy chocolate chip cookies (he, of course, refuses to call them by this name because he thinks it's silly, YEA of course it is, and it makes me happy!).

He also must know that flattery will get him what he wants because after mentioned his cookieless life, I went to the store to get the ingredients to make his favorite cookies. While the original recipe is not gluten free, I have figured out a way to make them safe for those who are sensitive or allergic to gluten as well.

So if you, like Darren, are having a chocolate craving but don't want to have a completely unhealthy indulgence try my recipe for Hippy Dippy Chocolate Chip Cookies below. The oats, flax seed, bee pollen, and nuts make these a great choice when you want something sweet but not completely nutritionally devoid.

These are my easy, never fail, always complimented cookies. Enjoy!

Jamie’s Hippy Dippy Chocolate Chip Cookies

This guy would REALLY love my cookies. I'm sure of it.

Ingredients

1/2 teaspoon sea salt 1-1/4 cups flour (if you are sensitive to wheat or gluten use Bob’s GF All Purpose Baking Flour if you aren’t I’d go with King Arthur Whole Wheat White Flour)
1/2 teaspoon aluminum free baking soda

2 Tbsp. Bee pollen

2 Tbsp. Ground Flax Seed

1 cup firmly packed brown sugar (you can reduce this by as much as half and there really isn’t much of a taste difference)
2 sticks butter or margarine
2 eggs
1 teaspoon vanilla
2-1/2 cups quick or old-fashioned gluten free oats, uncooked
1 cup semi-sweet chocolate chips
1/2 cup chopped walnuts (optional)

*Another nutrient boost for these cookies (if you are NOT allergic to/intolerant to gluten) is to add a few tablespoons of wheat germ with your dry ingredients.

Directions

In a small bowl, combine flour, baking soda, flax seed, bee pollen, and salt; mix well. In a large bowl, beat together sugar and butter until light and fluffy. Blend in eggs and vanilla. Add flour mixture; mix well. Stir in oats, than add chocolate chips and walnuts.  Drop dough by rounded tablespoonfuls onto greased cookie sheets. Bake for 10 to 12 minutes at 350 degrees. Cool on rack. Enjoy!!

D's grubby little hands going for a cookie treat!

  

I'm a fiend. A sugar fiend.

We all have vices. I have many. In the last 8-12 months I have managed to get most of my dietary vices under control. . Caffeine-check. Gluten-check. Added salt-check. Fake sugar-check. Diet soda (oo this was a hard one!)-check. But the last big dietary vice that is still pistol whipping (not literally of course-although not sure how one could metaphorically pistol whip another..again I digress) is SUGAR. I am a total addict. I can preach moderation all day long, but when it comes to sugar....I have no off button. No pause. Nothing.

I think I probably knocked out all the other nasty habits first because (other than my diet soda) they were not huge issues for me. But I've gotta kick this nasty little bugger. I mean, come on, I pride myself on my healthy lifestyle and I eat whole foods, gluten free, organic (as much as my budget can stand), Tons of fruits and vegetables--and then what do I wash it down with at the end of the day...chocolate, or gluten free cookies, or ice cream. Ugh. No food is bad but eating too much of anything is no good, and truthfully...I eat way too much sugar.

I know the premise of the blog is to share ideas about living a healthy lifestyle, and I have lots of those ideas to offer. But, I don't claim to sit at my keyboard and proclaim dietary (or any other sort of) perfection. Since I have so many other vices to choose from, I figured I could part with this one and still have plenty left over.

Here is my action plan.....

1) I'm going to have to go cold turkey on this one. I did it that way for my other little challenges and although I might even have some withdrawal (like caffeine headaches) it gets out of your system faster this way. If you prefer a more gradual approach, more power to you, but like I said I can't really do moderation well sugar.

2) Get it out of the house. I don't like to waste. I really don't. But what's more of a waste--tossing the last few peanut M&M's or tossing them on your waisteline (and staying crabby and keeping up the moodswings from sugar cravings). Thanks, but I think I will toss the 56 cents worth of M&M's. Alternatively, if you have someone who can 1) control themselves when it comes to sugar and 2) is really good at hiding stuff, give your contraband to them and let them hide it away.

3) Keep more chopped veggies and protein snacks on hand. When my blood sugar starts to drop is when my sugar cravings hit hard. It makes sense because it certainly brings it back up (but only to have me crash HARDER later on). which brings me to ....#4

4) Try to eat a little bit of protein with eat meal and/or snack. If I eat an apple and balance it with a tbsp of natural (non-hydrogenated) peanut butter it satiates me and keeps me from a crash later one.

5) Suck it up. Yup. That merits it's own number. Like anything worth doing it will be a challenge, but the beauty of modifying your diet to be healthier and happier is that it is completely within your control. Your body, your decision. So when I start to moan and whine I can take solace in the fact that this is my decision and I should act like a grown up and deal. Waaaaaaaaah, I feel a moan coming on already.

The parameters for my sugar detox...

Obviously, no refined sugar. These are the things to look out for...

• White sugar
• Brown sugar
• Raw sugar
• Honey (such a shame, I love honey, but at least for a while it's off limits)
• Corn syrup
• Other syrups
• Corn sweetener
• Invert sugar
• Molasses
• Fructose
• Lactose
• Maltose
• High-fructose corn syrup
• Fruit juice concentrate
• Glucose (dextrose)

I will be basing my diet on fish, poultry, lean meats, vegetables, moderate amounts of complex carbohydrates (sweet potatoes, brown rice) legumes, low fat dairy (make sure there is no added sugar), and fruits (but limit to 2 servings per day since they still have some degree of natural sugar in them..). This is how I eat 90% of the time except I add in all the sugar CRAP, which has got to go.

I'm also going to cut out the refined flours, as tasty as a gluten free bagel can be they tend to spike blood sugar as well and set me up for the more hardcore sugar cravings. So in the interest of not setting myself up for failure (or monster cravings) I'll put those on the back burner.

**As an aside if you drink a lot of diet soda or drinks with spenda, sweet and low, or aspartame in them it has been my experience that artificial sweeteners actually make me crave sweets more. So (if you are inclined to join me) you may want to do yourself a favor and cut those out as well.

The sugar detox is on. Perhaps once I restart my taste buds with 30 days sans sugar I will be able to add natural sugars like honey, fruit juices back in gradually.

 I'll keep you posted/vent to you about this every few days. Keep you up to date on my progress, and keep me accountable.

Alright. Let's do this!

Anyone else have this little issue? Or am I the lone sugar freak? 

Want to join me on my battle against this sweet substance? Please. I could use some back up. :)

Taste Test! Cracker Snacker!

While any one going gluten free should be weary of letting those pesky 'curiousity calories' getting out of control and try to stick to naturally gluten free foods most of the time, it is still helpful to know where to get substitutes for gluten laden foods when you are in a pinch. So, every once in a while you need a taste test.






Mom striking a pose with our taste test  materials

I know I have already mentioned by enjoyment of Nut Thin crackers, but while on vacation Mom and I decided to taste a few different brands, to decide once a for all while brand was the best.


We tried three brands. Here are our favorites in order of most to least favorite.


1) Blue Diamond Nut Thins


  
These crackers are made from rice flour and nuts and baked without oil. These crackers have a very uniform consistency. They clock in calorically at about 130 calories for 16 crackers--a pretty substancial serving, crispy, crunchy, slightly salty and satisfying. And with all the flavors to sample  (BBQ, Smokehouse, Sea Salt, Hazelnut, Pecan, Cheddar Cheese, and Country Ranch) you will not get bored. I have not yet tasted a flavor I didn't like (I've tried pecan, cheddar cheese, smokehouse, and sea salt), although I think the sea salt is my favorite because of the subtle flavor. These crackers are the perfect about of crunchy and salty to cure that cracker craving. Plus, unlike the other crackers we tried these were so good we have on occasion opened up a box of these just to snack on--whereas with the other two contenders you really probably need to have a piece of cheese, avacado, veggie, or dip to accompany them.


2.) Crunchmaster Multi-Seed Crackers

These crackers are made with California brown rice and a blend of 4 seeds. They have a more wafer like consistency than the thin crisp Nut thins. If my beloved Nut Thins were not around I would have no problem snacking on these. We tried the original and garlic, and although I love garlic the garlic flavor was REALLY potent so I would advise going with the original (unless everyone eats one--and then you can all have rank breath togeher).  

3) Mary's Gone Crackers

These crackers are made of brown rice, flax, quinoa, and sesame seeds, they are very thin, baked crackers with a good crunch and have a fairly subtle flavor so that they can be used with a variety of toppings. I think I may have pumped these up in my mind (because I have read so many places how delicious they were supposed to be) and that might be why I wasn't bowled over with these. They have a nutty flavor and a good crisp but they just didn't wow me. I'm not even sure what I mean by that, all I can say is that while they tasted fine I don't think these would be something that I would have craving for (like fresh peaches, or seafood in the summer time, or a Bollos gluten free oat fudge bar).

Have you tried any of these? What were your thoughts? What are your favorite cracker accompaniments for summer time appetizers?

Happy Snacking.

If you fail to plan, you plan to fail

Sticking to a healthy diet takes work, and planning, and anyone who tells you different is a big 'ole liar. It is the days that we are pressed for time, didn't plan out our meals, or do our grocery shopping for the week that presents us with the greatest dietary challenges and sets us up for pitfalls. 


When we are hungry, pressed for time, and didn't plan ahead are the times when we go through a drive through, or go out to dinner and spend more money than we need to and probably ingest more calories, fat, and salt than we would have had we just cooked at home. 




Clearly you don't have time for this during the work week!



Not much 'real' about these real housewive's lives

I'm not saying things always work out perfectly at my house, but I thought I would share my strategy for keeping my fridge stocked with healthy foods, and being ready to prepare healthy meals during the week.  


On Sunday afternoon each week, I take about thirty minutes and make my meal plan and grocery list for the week. I look through cookbooks, magazines, or online and outline which meals we will have each night. Then I make a grocery list of the items needed to make the meals and head to the store. The prearranged and organized list keeps me on track and also keeps me from buying junk food, or impulse buys (staying away from both saves money and tempting junk out of my house).


During my planning time I try to account for night's when I either won't have time to cook or won't want to (i.e. Friday will be leftover night or we will plan to go out somewhere maybe). I also account for portioning out meals for lunches, when I can pack my leftovers the night before I am guarenteed savings on calories and cash I would have used when my stomach starts growling around noon.


To get you started here is what we will be eating at my house this week: 


Monday: Blackened Tuna Steaks w. steamed broccoli and a green salad w. ginger dressing


Blackened Tuna Steaks Recipe
(Recipe modified from chefpaul.com)

This seasoning is quite tasty
And bonus has this funny little pic on it

Heat a large skillet over very high heat until it is extremely hot (about 600°F).
Spread a little of the butter or oil on each side of the filets. 
Sprinkle one side with ¾ teaspoon of the Magic Seasoning Blend and place the filet in the heated skillet seasoned side down. 
Sprinkle the top side with ¾ teaspoon of the Magic Seasoning Blend. 
Cook, turning frequently until the fish starts to flake, about 4 minutes. 
Repeat with remaining filets. 
Serve each filet while piping hot. 


Tuesday: Shrimp Stuffed Avacados and green salad


Stuffed Shrimp Avacados Recipe
(From the Paleo Diet Book)

I haven't made it yet, but doesn't this pic make it look scrumptious?!

4 large avocados, peeled and halved, seeds removed
1.5 cups shrimp, cooked and washed
1 T lemon juice
1 T onion powder
1 tsp black pepper
1 T paprika

Set avocados on serving plate with cut side facing up. Combine shrimp, lemon juice, onion powder, and pepper in medium-sized mixing bowl. Spoon shrimp mixture onto each avocado, covering generously. Sprinkle top of each stuffed avocado with paprika before serving. Serves four.

Wednesday: Grilled Chicken w. baked brussel sprouts and quinoa


For this night's dinner we will use the same marinade as I used on the 4th of July kabobs, and make the baked brussel sprouts from that post as well. I know I will not be home until late that evening so Darren can quickly and easily make a nutrious dinner.

Thursday: Stir fry beef and veggies w. brown rice

Stir fry beef & veggies recipe

(Recipe from:  http://paleoperiodical.com/2011/04/22/recipe-beef-stir-fry/)

Beef Stir-fry with Snow Peas and Green Onions

Sauce

1/4 cup wheat-free tamari

2 Tbsp. sesame oil

1 Tbsp. rice wine vinegar

1 Tbsp. sesame seeds

1 Tbsp. grated ginger

3 garlic cloves, minced

Stir-Fry

2 lbs. beef or bison steak

kosher salt and fresh ground pepper, to taste

2 Tbsp. coconut oil (divided), or cooking fat of choice

1 large or 2 small carrots, cut into matchsticks

8 oz. mushrooms, sliced

a couple handfuls snow peas, ends trimmed

2 bunches green onions, white and light green parts cut into 1-inch sections

1) Sprinkle both sides of steaks with S&P and set aside.

2) Stir sauce ingredients together, set aside.

3) In large wok or skillet over medium-high heat, melt 1 Tbsp. coconut oil. Add steaks and cook until well-browned, about 4 minutes. Flip over, cook for another 4 minutes and remove steaks to a cutting board. Slice into bite-size strips.

4) Add remaining 1 Tbsp. oil to wok. Add carrots, cook for 2 minutes. Add mushrooms, cook until no dry spots remain on them, about 3 minutes. Add snow peas and green onions, cooking for 2 minutes more. Add sauce, and cook for another minute. Add steak pieces, along with any accumulated juices, to wok. Cook for one more minute to warm steak, then serve.

Friday: Green Salad topped w. fresh peaches, bbq chicken, pecans, and balsamic vinegarette

It's Friday, go for something quick and easy. Just grill up some bbq chicken compile with all the other salad components, kick your heels up and eat on the back porch.

So there you have it. The MacLean's meals for the week. What's on your menu this week? I'd love some suggestions for next week!