This is Bananas! B.A.N.A.N.A.S

We've all done it. You buy a bunch of bananas at the grocery store, and you only eat half of them. What are you left with? Over ripened bananas that don't look super appealing. You can make banana bread with them but if you don't want a super sugary treat, peel those babies and put them in the freezer.

Then, next time you have a craving for something naturally creamy and sweet break those 'naners out and make some "Banana Nice Cream".

I found this recipe on Whole Foods' website and thought it might not fix my craving for ice cream. Well, I was wrong. As long as you like bananas (obviously) this is a delicious treat.

I made a single serving but this recipe can easily be doubled.

Ingredients:

1 banana, sliced and frozen
1/4 cup skim milk (or unsweetened soy milk if you cannot tolerate dairy)
1 tablespoon smooth peanut butter (I like smuckers natural peanut butter, but you can also use almond butter)

Method

1. Put bananas, milk and nut butter into a blender.

2. Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy.

3. Pour into bowl and serve.

Enjoy!

What's for dinner? Installment #1

I work full time, Darren works full time. And there is not something new and exciting every night. We plan to eat leftovers at my house. So generally, about 3-4 meals (with planned leftovers) is how we roll for our weekly meal plan.

I try to have a little structure and organization with our meals (like everything in life), but sometimes (especially when we travel on weekends) the meal plan gets made on the back of a receipt, in the truck, on the way back to Blacksburg.

I try to do a meatless meat at least once per week. And a fish entree once per week as well (but we live in SW Virginia, not the beach, so this doesn't always happen if the seafood supply doesn't look good). Also when we have a late night where cooking just doesn't happen (or we suspect it won't) we always have salad stuff on hand to make a big entree salad (greek salads are a favorite lately).


Meatless Monday

For Meatless Monday this week the headliner will be Zucchini Crust Pizza.

I got this idea from "The Gluten Free Vegetarian Kitchen" by Donna Klein (great book with a lot of terrific g-free ideas that are also vegetarian and some lower carb recipes).

Zucchini Crust Pizza

Ingredients

(I'm going to increase the amounts in this recipe, as compared with the cookbook, so we would have extra for lunches and leftovers)

4 cups shredded unpeeled zucchini

1/2 teaspoon salt

Pepper to taste

2 eggs, lightly beaten

1/2 cup grated Parmesan cheese 

2 cups shredded mozzarella cheese

1 cup shredded Monterey Jack cheese

1 (15 ounce) can Italian-style tomato sauce

1 teaspoon Italian seasoning

Vegetable toppings (go with what you have! if you have some beautiful broccoli in your garden or some fresh herbs, go wild, this is just what I am going to use).

green bell pepper, chopped

chopped onion

sliced fresh mushrooms

sliced black olives

sliced banana peppers

Directions

1. Preheat an oven to 400 degrees F (200 degrees C). Place the zucchini in a colander and sprinkle with salt; let drain for 15 minutes then squeeze out the moisture.
2. Combine the zucchini, eggs, Parmesan, 1 cup mozzarella, and 1/2 cup Monterey Jack in a large bowl. Press the mixture into a greased 9x13 inch baking dish. Bake, uncovered, in the preheated oven for 20 minutes.
3. Mix italian seasoning with italian tomato sauce. Spoon the sauce  (or use premade pizza sauce) mixture over the baked zucchini crust. Top with the bell pepper, mushrooms, black olives, banana peppers, and the remaining mozzarella and Monterey Jack cheeses. Return to the preheated oven and bake for 20 minutes or until heated through. Let sit for 5 minutes before serving.

Tuesday

Leftover night (not very excited, but as I like to say....it is what it is)

Tuesday we will have leftover zucchini pizza with caesar salads

Wednesday

Parmesan Baked Salmon

(Modified from Kraft's website and recipe for Baked Salmon)

1/4 cup Light Mayonnaise

2 Tbsp.  Grated Parmesan Cheese

1/8 tsp. ground red pepper (cayenne)

4   salmon fillets (1 lb.), skins removed

2 tsp. lemon juice

*Add a little fresh dill if your herb garden is booming!

Directions:

Preheat oven to 400°F.

Mix mayo, cheese and pepper until well blended.

Put fish in shallow foil-lined pan; drizzle with lemon juice. Cover with mayo mixture and fresh dill (if you have access to fresh herbs).

Bake approximately 15 min. or until fish flakes easily with fork.

Serve with a fresh green salad and brown rice

Thursday

Breakfast for dinner night!!

This recipe is also from Donna Klein's cookbook (slightly modified by yours truly)

Ingredients

Crustless Spinach Quiche

• 1 1/4 skim milk
• 3 eggs
• 3/4 tablespoon arrowroot flour
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• pepper to taste
• 2 cups gfree shredded Swiss, Cheddar, or Monterey Jack cheese ( I think I will go with a sharpe cheddar)
• 1 cup fresh spinach chopped

Directions:

Preheat oven to 350 F. Lightly grease 9 inch pie plate and set aside.

Beat milk, eggs, arrowroot, onion powder, salt, and pepper until blended.

Arrange cheese on bottom of pie plate, top with spinach

Slowly pour egg mixture over the top.

Bake for 40 minutes or until its puffed and brown and knife inserted comes out clean.

Let stand for 10 minutes before cutting.

Serve with a green salad OR for a truly breakfast for dinner night serve with hashbrowns and some nitrate free bacon. We will probably have a green salad  and add some bacon for Darren.

Thursday

Salad night! (We will likely be getting ready for trip I am taking so cooking will be minimal)

I will likely have a green salad with spinach, fresh tomato, banana peppers, cheddar cheese, maybe some avacado topped with my favorite twin oaks tofu  (I know my salad compilation might sound a bit odd but right now the flavors are working well for my tastebuds). Make your own combination up, go crazy in the produce aisle or use what's in your garden (our garden didn't happen this year, we just didnt stay home enough this summer so I have been getting my veggies from the farmers market, mooching off friend's plentiful gardens, or just going to the grocery store).

Twin Oaks tofu is delicious just cutting it into one inch cubes, and tossing into a skillet with a dash of olive oil, salt, pepper, and even a dash of bbq seasoning (I like stubbs bbq seasoning). Saute until browned.

This extra firm tofu should be called 'extra versatile' tofu. If you are new to using tofu, it has a very mild taste that makes it very versatile and easy to season. I've seasoned it with the same things as I've seasoned chicken for Darren and it always tastes delicious. I'll try to come up with a recipe that showcases this tofu for next week's plan.

Darren will likely go for his latest standby the greek salad: spinach, tomato, chickpeas, fat free feta, black olives, and Naturally fresh greek feta dressing. The Naturally Fresh dressings we have tried have been out of this world good. I love their light ranch, and balsamic, and greek feta dressings.

 

 

 

Friday

 

I will be off on a little adventure starting Friday. Darren will likely have some leftovers or maybe go out for a bite on Friday.

 

So there is our meal plan for the week. It's not always super exciting (I'd love to make something new every night but time just doesn't always permit) but here it is. Take from it what you think will work for your family.

 

Have a great week!!

Blog Organization

I obsess, fixate, organize, and plan. It's just part of what makes me, me!

My blog is no different.


I've had tons of fun with blogging about whatever gluten free or health centered topics I feel like and I hope you've had fun reading about it.


And I will continue to write about gluten free, healthy living as I learn about new things to share.


However, I thought I might add a bit more structure. A weekly post called "What's for dinner?".


It will be similar to my previous post "If you fail to plan, you plan to fail" and will give you a peak at the MacLean Gluten Free Meal plan each week. Because I know when you are starting to go g-free the 'What's for dinner?" question can seem a little daunting at the beginning.

Generally, it will include plans for three-four meals (because we typically plan for leftovers a few nights just to make life simpler).


So thoughts? Suggestions? I'll give my plans each week but please feel free to email me with dishes or foods you would like some ideas for and I'll try to incorporate them into our meal plans.


Also, ya know, tell me if this is a terrible idea. I'd like to hear that feedback too.

Gluten Free Spaghetti! Hip Hip Hooray!

I know, I know, if you read this blog and you are gluten intolerant or allergic to gluten you probably don't eat spaghetti very often.


But don't check noodles off your list of stand by weeknight meals just yet.


And don't think you can't have spaghetti if you are watching your waistline...because it just isn't true...


Because in lieu of high carb, gluten laden noodles you can use spaghetti squash!

Go ahead...get excited...you know you are!

Spaghetti squash is typically available year round at the grocery store, but is in season in early fall through winter. And since we are about to change to a new season we have fall fruits and veggies to look forward to now at the farmers markets!

Spaghetti squash is a small, watermelon-shaped squash that can be anywhere from 2 to 5 pounds (on average). It has a golden-yellow, oval rind and a mild, flavor (making it very easy to pair with most sauces).

And with only approximately 40-50 calories, 2 grams of fat, and 10 g of carbs (net carbs will be lower because of fiber) per cup it a great option for not only folks who can't tolerate gluten but for anyone watching their waistline or just if you want to try something new and more nutrient dense than your average pasta.

So go on, keep all the enjoyment of the sauce, meat (or meat substitute), vegetables, and parmesean cheese....but lose the noodles (the starchy, gluten laden ones at least).

For your culinary pleasure, here are the instructions for making one (if you aren't already familiar with this delectable low carb/low glycemic index/gluten free treat).


To make spaghetti squash you will need:
1 spaghetti squash, cut lengthwise
2 tablespoons olive oil (or pam spray)
salt and pepper to taste

Directions:

• Preheat oven to 350 degrees fahrenheit
• Cut spaghetti squash lengthwise

• Scoop out all of the seeds and discard
• Spray baking dish (size depends on the size of the squash) with non stick spray or coat bottom with a little olive oil
• Rub a little olive oil, and salt and pepper on the inside of the squash
• Place squash halves face down on the baking dish
• Bake for approximately 60 minutes (when it's finished you will be able to easily puncture the outside of the squash with a fork)

After your squash is finished, it's time to scoop your 'spaghetti noodles' out of the squash halves...

....and enjoy!


Give yourself a big heap of spaghetti squash and cover with your favorite homemade (or store bought) pasta sauce.

I usually use a tomato based sauce (with whatever veggies I have available: tomatoes, green pepper, red pepper, a little onion added in) but I'd love to hear what kind of sauces you use with these tasty 'noodles'.

You could also serve it with just with some fresh parmesean and a little butter or olive oil, or tossed with olive oil, feta, vegetables, and a few olives (if you wanted to go for some gf greek spaghetti).

Pair with a nice caesar salad (sans croutons of course) and you have a nutrient dense, lower calorie meal option. 

Get creative and please let me know if you do something different that might be fun to try!

Your life...your body...your choice.

We've all heard how important it is to exercise. I know (blah, blah, blah) nothing new there. But despite all of the fitness magazines, health focused books, and segments on the Today Show, sometimes we just don't do it.

Al Roker in the Chicago Half Marathon--Go Al!

I've been having difficulty getting motivated to exercise lately. I know I feel so much better when I do (mentally and physically) exercise but lately when 5:45 am comes along I've been hitting the snooze button like a big old wimp.


Don't do it!!

So this morning I decided it was time for some tough love and to get back on a schedule of pounding my running shoes into the pavement. Because, the truth is there aren't any good excuses for not exercising. I found this quote on www.fastpaleo.com (the writer is into martial arts and was explaining how he views his time spent preparing healthy meals and exercising):  

“Everyone has the same 24 hours in a day. The choice to use some of that time to put good things in your body is exactly that — a choice. Take any day and consider the choices you have made. Then consider how many of them were more important than your health.”

Sure if you have small children, a job, a husband, are in school, or are alive you have responsibilties that take some time out of those 24 hours each day. But just like your teachers have always told you, you need to manage your time.

Like it or not, time keeps ticking but you can manage it!

Truthfully, if you take a hard look at what your daily schedule entails you can surely find 30 minutes to an hour to exercise everyday.

Do you watch TV? Maybe you really like to watch an hour of TV each night to unwind, but could you live with half and hour and spend the other half taking a walk with your family after dinner?

Could you get up a half hour or hour earlier in the mornings before the day starts and excuses mount for why you can't make it to the gym? (This is when I know my workout has to happen during the week--5:45 am--otherwise everything else mounts and my workout falls by the wayside).

Or how about at work--do you get a lunch break? Brown bag it and take part of your lunch break to walk around the neighborhood where you work.

The time is probably there, you just have to find it and use it. Somedays it may not pan out but try for just a few minutes each day and work up from there.  

Here are some ways that I try to keep myself moving and motivated...

1. Be Consistent. Knowing that if I just choose something, anything, I will be better off. Personally I've found that consistency is the key. I have to get in a workout groove and stay there..creature of habit needs to stick with a schedule. Do something, move your muscles, sweat. Even if I run just three miles a day, everyday (or let's say 5 days a week) that's 15 miles a week...and somewhere around 1500+ calories. Whether you run or walk most people, of varying fitness levels, can make it a few miles within a hour. Do what you can. But do something.

2. Schedule it. If you have a blackberry, iphone, computer, or composition notebook you probably find yourself making lists and appointments for yourself. Make exercise an appt, and keep it.

3. Keep a log. A workout log shows you how much you have done, how your endurance and strength have improved, and you can even incorporate goals for the future. Added bonus, it should give you a sense of accomplishment when you can look back and see all of the days that you made a choice to do something good for your body.

4. Set a goal. Setting goals and outlining fun (fitness centered) events for your year and then training for them can be fun, rewarding, and keep you on target for accomplishing your exercise goals. I sat down with my calendar in 2010 and mapped out the five borough bike tour around NYC, the Shamrock Half Marathon, and the Rock and Roll Half Marathon. I didn't do it this year and because I didn't make the committment I didn't do as many big events this year. And you know, I really miss it. So I will be working on my mileage base for the next few months and then setting some fun new fitness goals.

5. Choose something you like. If you decide to start running, but you know you hate to run you will never do it. Pick an exercise that you like and have fun with so that you will stick to your workout plans. Remember, even grownups need play time.

If my suggestions for how to keep up with your workouts didn't do it, here is a list of reasons to exercise:

1. Increase confidence (when you feel strong, you feel confident)

2. Stress relief (put on your sneakers and move, let your body take over and give your head a break after a long day)

3. Fit in your clothes (It kind of stinks to put on a pair of pants that once fit and now realizing they are snug..)

4. Being ready to have fun (and be active) (its a shame to pass up a great opportunity because you aren't in good enough physical shape to do it, some day each of us might not have the physical capabilties we have now-enjoy what you've got while you've got it)

5. Set a good example (if you have kids it is a great example to show them that you put your health as a priority--your good habits will rub off!)

6. Time for yourself (working out gives you some 'you time' and we all need that)

7. Live for a long time (who doesn't want to live to see their grandkids--and be able to play with them!)

8. Look good on the beach. (yep, it's purely vanity and that's not so wrong once in a while).

When you take a few minutes to look at the facts, and consider the alternative to not exercising (feeling overall malaise, yuck, and being unable to keep up and live your life)...there really isn't a choice.

Exercise and live your life to the fullest or stay on the couch and be a spectator to other people's lives.



Get moving! Now!


I know what I choose. How about you? How do you stay motivated?

"Eat food, not too much, mostly plants"

Michael Pollen is one smart dude. I have read TONS of books about our food system, the way we eat, the deficiencies in the Western diet and comparisons of our diet against those of other cultures. But Pollen breaks it down simply and directly. And his ideas and findings aren't groundbreaking or earthshattering, but maybe his simple advice is just what we all need to hear. Our collective issue, according to Mr. Pollen, is that we eat fake processed crap, we eat too much of said fake processed crap, and not enough fruits and vegetables and real food. I tend to agree with his assessment.

It's pretty odd that we know MUCH more about nutrition and health than we did 60 years ago, but we aren't any healthier. In fact, we are sicker and fatter (broadly speaking--hahah no pun intended) as a nation than we were when we knew less. Pollen proposes an alternative way of eating that is informed by the traditions and ecology of real, well-grown, unprocessed food. He argues that our health cannot be divorced from the health of the food chains of which we are part.

He suggests that we try to abide by 5 simple rules, if we wish to avoid ingesting non food substances:

1. Don't eat anything your great-grandmother wouldn't recognize as food. (Can we say cheese whiz, or those sugary yogurts in tubes--if Great Grandma would look at it and not know what to do with it--don't eat it)
2. Avoid food products containing ingredients that are A) unfamiliar, b) unpronounceable, c) more than 5 in number, or d) that include high fructose corn syrup.
3. Avoid products that make health claims (Usually if you flip these types of products over and read the ingredient list you won't be able to pronounce or have ANY idea of what most of the ingredients list entails)
4. Shop the peripheries of the supermarket and stay out of the middle (Have you even seen Cheetos or an Oatmeal Creme Pie on the outside of the supermarket? No, I didn't think so.)
5. Get out of the supermarket whenever possible (Go to the farmer's market, or road side stand whenever possible...the food is likely fresher and has traveled fewer miles)

Finally, he sums up his whole philosophy on eating with seven simple words..."Eat food, not too much, mostly plants".

Love this guy, no muss, no fuss, just the cold hard truth. Words to live (and eat) by.

Twinkie? Bad.

Fresh fruit? Good.

Get it? Got it? Good.

If only it was always so easy to pass up the processed junk. I'm not perfect. You know this. But, I'll keep trying if you do!

Cleansing & detoxing...the body and soul?

I've tried detox diets and cleanses in the past.

Sure you always hear about how good they are for you.

How you will feel better....

Have mental clarity...

Glowing skin...

Healthier digestion....

But.......hold up...

Most (if not all) cleanses and detox plans I have tried  ended in a fairly disasterous manner. I usually started by going to the grocery store, gathering my ingrediets for whatever concoction was sure to rid my system of all impurities, dutifully mixing the prescribed ingredient list, and embarking on a cleanse adventure.

Then, I realize that I'm feeling faint from not eating, or my gag reflex is irritated with the nasty ingredients combo I just ingested. Then I get cranky--really cranky.

And then I finally break, disheartened because I've 'failed' but slowly feeling more human after giving my body what it was calling out for.

The problem (for me anyway) with most of the cleanses I have tried is that they are quite intense. Too intense for my liking. It all depends on the person, if you want the cleanse to be over quickly and are OK with feeling nausea, headaches, bodyaches, and running to the bathroom every 5 minutes then these intense cleanses will do the job.

But if, like most folks, you have responsibilties and a life that can't completely stop for three to four days, a super intense cleanse may not be the way to go. But hey! To each their own. I may just be a WIMP in your opinion (and you are entitled to it).

So why do cleanses and detox plans make you feel so icky? Well a cleanse is a cleaning out of your system and detoxing is the removal of toxins. You don't think all of this cleaning and toxin removal is going to feel like a day at the beach do you? Nope. Most of us have a lot of toxins in our bodies and when they try to work them out--it is usually not pretty.

Think about people who try to quit smoking, or drinking, or drugs...the detox periods can be INTENSE. Honestly, I can't even imagine (since I can barely handle the DT's from things like sugar and caffeine). Even if you try to eat a healthy diet and live a healthy lifestyle even things that seem fairly innocuous can build up in our bodies.

So what is so glorious about feeling terrible and putting your body through an intensely stressful physical (and emotional process)? Gotta be honest, can't think of anything.

Here's where I generally screw up. I focus too much on what I will be removing (toxins, extra lb's, etc) and forget about the importance of replenishing what the body needs. The result is usually a punishing experience for my body and my mind.

But because I am nothing if not stubborn, I'm going to try a cleanse once again.

However this time I'm doing it my way.

Of course I am going to give my digestive tract the time and space it needs to replenish itself by eating light and refreshing foods (raw veggies and fruits, lots of water, tofu (perhaps some unseasoned chicken breast if I feel the need for some extra protein), pureed soups, and maybe brown rice. And of course, I'll leave out caffeine, sugar, artificial sugar, gluten (obviously), red meat, and dairy. I will do exercise (since sweat detoxes the body well) like yoga or an easy run. I might even get a massage.

Instead of a session of punishment and removal, I'm going to view this as an opportunity to replenish my body and my mind. The detoxing that I think most of us need when we start to feel frazzled and overwhelmed (which sometimes leads to cruddy eating habits) is a detoxing of the b.s. that life throws our way. Sure, some of it can't be helped or avoided. But the aspects of our life that we have control over (of which there are many) can be decluttered and detoxed. I think I shall work on that as well. Cleansing the body of daily toxins and the mind of unecessary clutter.

I know I said most people don't have tons of time to devote to a complex cleanse (and that is true) but it is important to take SOME time for yourself and make your health a priority. Like Max Ehrman says in his poem "Desiderata" beyond a wholesome discipline, be gentle with yourself.

Those are words to live by. So, by all means cleanse and detox but realize that it is your own journey and you need to do it your way so you do more good than harm.

And just because I love it....here is "Desiderata" in its entirety.

Desiderata

Go placidly amid the noise and the haste, and remember what peace there may be in silence. As far as possible without surrender be on good terms with all persons. Speak your truth quietly and clearly; and listen to others, even to the dull and the ignorant, they too have their story. Avoid loud and aggressive persons, they are vexations to the spirit.

If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself. Enjoy your achievements as well as your plans. Keep interested in your own career, however humble; it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs, for the world is full of trickery. But let not this blind you to what virtue there is; many persons strive for high ideals, and everywhere life is full of heroism. Be yourself. Especially do not feign affection. Neither be cynical about love; for in the face of all aridity and disenchantment it is as perennial as the grass. Take kindly the counsel of the years, gracefully surrendering the things of youth.

Nurture strength of spirit to shield you in sudden misfortune. But do not distress yourself with dark imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe, no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should.

Therefore, be at peace with God, whatever you conceive Him to be. And whatever your labors and aspirations in the noisy confusion of life, keep peace in your soul. With all its sham, drudgery and broken dreams; it is still a beautiful world. Be cheerful.

Strive to be happy.


--- Max Ehrmann, 1927