BERRY CRISP

Choices of Blueberries, Blackberries, Raspberries and Strawberries, are abundant at the markets.  It just makes my mouth water naming them.  This is a healthier option for a early summer dessert that will make the whole family happy.   The ease of preparation helps too!

Ingredients:

4-5 Cups Berries of your choice.  Today I used all blackberries.  You also can mix varieties for a delicious crisp.
1 1/2 Cups Splenda
2 Cups Whole Wheat Pastry Flour (if you have just whole wheat flour it will do just fine)
2 whole eggs beaten or equivalent amount of egg beaters
1 tsp. baking powder
Cinnamon (if desired)
2 T margarine made with canola oil, melted

Wash and drain berries, place in 4 qt baking dish
If desired, sprinkle with cinnamon

Mix Splenda, flour and baking powder together.
Add beaten eggs and mix until eggs are incorporated and mixture looks like large crumbs.

Sprinkle mixture evenly on top of the berries.   Drizzle the melted margarine over the top.

Bake at 375 F  for 40 minutes or until top is deep golden brown.  The berry crisp is delicious warm or completely cooled.

Practice portion control!  1 cup per serving.

Quinoa Pilaf

If you are not familiar with Quinoa (click here for information), it is worth your time to investigate.  Very low on the glycemic index (35), and very high in protein, 6 gm per 1/2 cup.  Quinoa can be red, white or black in color.   Most grocery stores carry it now in the same area as rice.  It can also be ordered online.  If you purchase Quinoa that has not been pre-rinsed, you must rinse it first as it has a natural bitter coating.  I will be experimenting with quinoa frequently.  It is a very healthy option for the diabetic diet and can be used in breads, as cereal, and instead of meat protein.  As with any new foods that you try, be sure to test to see how quinoa effects your blood glucose level.  Below is dry uncooked quinoa, called a grain but it is actually a seed, from a plant which grows in Peru (among other South American countries).

Cook Quinoa as directed on box- 1 Cup Quinoa to 2 cups of water, bring to boil then turn heat down and simmer 10-15 minutes.  You will see a transformation of the quinoa as it cooks.  This is what it looks
like after it is prepared.

Gently sauté mushrooms, yellow pepper and red pepper in 2 tsp. olive oil

Toss the sautéed vegetables into the quinoa.   Grate peel of one lemon into the mixture and add salt and pepper to taste.

Serve with grilled fish or chicken.

**Refrigerate the leftovers and serve cold on a bed of lettuce the next day, drizzle one teaspoon olive oil and 1 teaspoon lemon juice for dressing.  It is as good cold as it is warm.

Enjoy in good health!

Bran Muffins

A GREAT START OF THE DAY OR A GRAB AND GO FOR BREAKFAST ON THE RUN, HEALTHY, HIGH FIBER BRAN MUFFINS.

INGREDIENTS:

1 1/2 cups  Bran Flakes Cereal or Raisin Bran
1/2 Cup Wheat Bran
1/3 Cup Boiling water
1 Cup Whole Wheat Flour
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. sea salt
1 cup brown sugar twin or 1/2 cup brown sugar splenda
1/3 cup unsweetened applesauce (no sugar added)
1 egg or egg substitute equal to one egg
1 cup low fat buttermilk
1/3 cup chopped walnuts or pecans (optional)

Combine the cereal, wheat bran and boiling water, stir well and set aside.

Mix the whole wheat flour, baking soda, baking powder and salt together, set aside.


In a larger bowl, beat the brown sugar twin or splenda, applesauce, and egg in a mixing bowl until creamy.

Add the dry ingredients, cereal mixture and buttermilk.  Mix just until moistened together.  Fold in nuts.

Fill muffin tins that have been sprayed with cooking spray (PAM) or lined with paper cups.

Bake @ 375 degrees for 18-20 minutes.  Test with toothpick inserted in the center, if it comes out clean the muffins are done.


Delicious warm, or cool.  Refrigerate the leftover muffins.   Makes about 15-18 muffins.  Serving is one muffin 2 carb  choices.

Lamb Stuffed Peppers

    BEAUTIFUL, HEALTHY, DELICIOUS AND QUICK!

                            
                         


Ingredients:

1 pound Ground Lamb  (may use any ground meat, buffalo and turkey are great healthy options)
3 Brilliant colored bell peppers (red, yellow, green)
1 medium yellow onion chopped
1 cup partially cooked brown rice (or left over brown rice)
1 small can tomato sauce  
salt and pepper to taste
1 tsp.  garlic powder

Clean and Cut peppers in half lengthwise, carefully remove seeds and pithy parts.  Set aside.
Add remaining ingredients together in a bowl and mix well.   Fill peppers generously with mixture.
Place pepper side down in baking pan, in preheated oven.
Please check out other Slightly-indulgent-Tuesday-recipes


Bake at 350 degrees for 30 minutes.
Click Here for Printable Version

Spicy Sweet Potatoes

If you like your taste buds to get a mouth watering kiss of sweet and then a tiny zing of heat, you will love this recipe year-round.    

You can easily make this for a large group or just yourself.  Average 1/2 sweet potato per person as a guide.

        
Peel the potatoes, slice in 3/4 inch slices, then cube approximately 1" cubes.  Place in a bowl and
toss with 1 teaspoon olive oil per potato.  Place in single layer on cookie sheet and sprinkle with 
Mrs. Dash's Extra Spicy seasoning mix.  The amount of heat is regulated by you, but 1/8th  teaspoon sprinkled over one potato cubed is just right.           

Place in middle of the oven, bake at 400 degrees for 30 minutes, tossing/turning the potatoes a couple of times.  Some will caramelize on the edges during baking, don't let the dark color worry you they are yummy!

(for 1/2 medium size sweet potato)
Calories 52
Fat 0
Protein 1.75g
Net Carbs 12g
Dietary Fiber 2.0g
Calcium 14.3g
Sodium 10mg 
Sugars 3.5g
Potassium 132.1 mg
Folate 9.1 mcg
Vitamin C 15 mg
Vitamin A 13040.5 IU 
CLICK HERE FOR PRINTABLE VERSION

Curry Chicken ( 3 easy steps)

ingredients:

1 lb.  chicken breast, bite sizes

1  onion, chopped

½ teaspoon ground ginger

4 garlic cloves minced

2 chicken bouillon cubes dissolved in 1 cup of water or 1 cup chicken stock.

2 tbs.Garam Masala

2 tsp. whole coriander seed

1 1/2 tbs. ground cumin

1 tsp. Turmeric powder

1 tsp.  salt

1 tsp. cayenne powder 

1 can 14 oz stewed tomatoes

1 can low fat evaporated milk

1. In a large pan add a couple of spoonfuls of vegetable oil, once it's warm add the chicken and sauté until it's cooked. Next add onions and cook for about 5 minutes or until it has become soft, then add minced garlic and ginger cook for 2 minutes.

2. Add all of the spices to the pan, and stir continuously for about 3 minutes, the spices will release their aroma. Make sure the stewed tomatoes are in small pieces, then add them to the pan, combine thoroughly. Add the bouillon cube and water mixture to the chicken and spices.  

3.  Stir the mixture and cook for another 5 minutes, then reduce heat, and add the milk. Under low heat cover and let it cook for another 10 minutes.  At this point, taste it for heat factor, if you prefer more spice, add it now, then simmer additional 10 minutes.

Very easy and is ready to eat in about 30 minutes. Serve with brown rice and a vegetable of choice.   

Orange Chicken- Easy Peasy

Chicken has become a staple in our family diet.  Being low in fat, cholesterol and calories yet a good source of protein, makes chicken a healthy option.   Oh my, it can be boring without changing it up a bit.  With a busy schedule yesterday and making a vow that I would have somewhat of a relaxing weekend I opened the fridge and this idea popped into my head.  It was a hit that required very little effort on my part!


Ingredients:
chicken breasts/or tenders
salt 
pepper
paprika (I used Hungarian Sweet Paprika)
Sugar Free orange marmalade


Place chicken on shallow baking pan.  I like to cover pan with foil for quick clean-up.

Season the chicken to taste with salt, pepper and paprika.
Coat each piece of chicken with a heaping teaspoon of marmalade.
Bake at 350 F for 50 minutes (for large breasts as in photo)


A touch of the warm, tangy sauce created in the pan was delicious over the brown rice.

Cornish Pasty with Whole Wheat Crust

Filling:  1 finely chopped onion

           1 pound extra lean ground beef or ground turkey

           1 teaspoon Allspice

           salt and pepper to taste

           1 clove garlic, minced

           

             

          1 small potato diced very small/skins on

          

     1 1/2 Cups cooked Lentils:To cook 1 1/2 cups. lentils, simply pick over to remove debris or shriveled lentils, rinse, and drain. Cover with 1 cup water or broth and boil for 2 to 3 minutes (to aid indigestion) Reduce heat and simmer until tender. Depending on the variety and age,cooking time may take anywhere from 10 minutes to 1 hour. 

       

    Brown ground beef with onion and seasoning cook well. Mix the meat mixture with the raw diced potato and cooked lentils.  (I don't add the potato to my pasty, as I avoid them, the rest of the family gets to enjoy the potato in their pasty.  Toss gently to mix.  Set this aside.

    

Whole Wheat Crust:  This recipe can be used for pies/quiche as well.

• 2 1/2 cups whole wheat pastry flour
• 1/2 tsp salt
• 1/2 cup + 2 Tbls Canola oil
• 1/4 cup + 1 Tbls milk
• ***Place oil in freezer to get cold (this takes the place of cold butter and ice water.

1. Place flour, salt into food processor.  Run pulse three to four times. 
2. With processor running, add cold oil and milk slowly until it forms a ball around blade of processor.
3. Dump out dough, form into two balls and compress into disc shapes.  Wrap in plastic wrap and refrigerate for 30 minutes (can leave overnight).
4. Remove dough from fridge and let sit for a few minutes before rolling out.  Lightly dust surface (where you will roll out the dough) and rolling pin with flour and roll into a large circle.
5. With a 5-6 inch tea saucer as a guide cut out small circles.  Repeat until all of the dough is used.
6. Place a small amount of the meat/lentil filling in the center of the small circles of dough and fold over.  You will now have a half moon shape.  Crimp the edges of the half circles well to seal.
7. Place on parchment paper lined cookie sheet and bake at 375 F for approximately 30 minutes or until golden brown.

Delicious for lunch or dinner these little packages of complex carbohydrates are high in fiber and protein.
The pasty will keep well for lunches the next day. The Cornish Pasty was originally made by the wives of Cornwall Tin Miners in the U.K. to take down in the mines for meals.

        Click Here for Printable Recipe

100 % Whole Wheat Bread

100% WHOLE WHEAT BREAD    (Makes 5 - 2 pound loaves)


I can make 5 loaves from grinding the wheat/grains to taking the hot bread out of the oven in 1 1/2 hours.  The aroma of fresh baked bread seems to escape the walls of the kitchen into the neighborhood.  It is a mystery how many family members seem to pop in just at the moment I am placing the loaves onto their cooling racks!
Ingredients:

6 Cups warm water (approx. 115 degrees)

2/3 Cup Canola Oil

2/3 Cup Honey

3 Tbs. Dough enhancer (I use Honeyville brand)  Makes bread lighter and fluffy.  

2 Tbs. sea salt

1/3 Cup Vital Wheat Gluten  (makes lower carb bread)

3 Tbs. Instant Yeast (I use SAF brand)

6-8 Cups fresh (if you have a grinder) ground wheat flour to begin with, You will use a total of 10-11 cups for total recipe.

(Flour amount varies depending on humidity) 

Directions:

I use a  Bosch Mixer which makes 5-6 loaves at a time with no problem.  You can use a high power Kitchen Aid, or knead yourself if you choose.  

I would divide this recipe in half for using a Kitchen Aid or self kneading.

Add the first 7 ingredients to mixer bowl and pulse mix or slow speed just to blend.

The next step is important:  Add quickly the flour and mix on low speed.  When the dough pulls away from the bottom and sides of the bowl, 

set a timer for 8-10 minutes on speed 1 to develop the gluten.  If using a kitchen aid (must be a powerful mixer to handle this dough), or by hand 

knead until you can feel the elasticity in the dough.

Test the dough by oiling your hands well, take a small piece of dough and slowly stretch it between your fingers.  You should be able to do this

to a thin "window" without the dough tearing apart. (It will have elasticity).

Shape dough into oblong shape and place into bread pans.  With a very sharp knife or single edge razor blade, make 3 cuts diagonal across the loaf.

This will keep the loaf from forming too high of a dome while baking.  Cover with dry tea towel and let rise for 30-35 minutes.

Bake at 350 for 30-35 minutes.  The internal temperature of the bread should be 200 degrees F.  When completely cool on racks, put into bread bags.

This baked bread can be frozen for 45 days without freezer burn.  It is important to keep the bread in the refrigerator after the first few hours as there is no preservatives in the bread.

Whole grains can become rancid very quickly and black mold will appear if not stored properly in the fridge or freezer.

For variations you can add:  any seeds, whole grains, oats etc.

       

For cinnamon bread:  roll the dough to a rectangle, coat with margarine or butter.   Top with a mixture of brown sugar Splenda and lots of cinnamon.  Roll into a log and bake as directed.

Click Here for Printable Recipe

Fresh Peach Salsa

INGREDIENTS:

4 cups chopped fresh peaches
1/2 cup sweet red or orange pepper
1/2 cup chopped red onion
1 jalapeno pepper, remove seeds & veins then chop finely
Zest of 1 Lime
Juice of 2 limes
1-2 Tablespoons minced fresh cilantro (leaves only)
1/2 tsp. salt

Mix all ingredients, place in sealed refrigerator container until ready to use/serve.
I will use this on grilled fish or chicken. It has a light fresh flavor with just a slight kick, for more heat use a few of the seeds and veins of the jalapeno.


Click here for Printable recipe.

High Protein Pancakes

My favorite meal on weekends is breakfast. Pancakes are not usually on the best food list for diabetics, but these pancakes are packed with whole grains, protein and fiber. They are delicious and the whole family loves them! Kids don't even realize how healthy they are! The fresh blueberries burst with their juicy flavor and color while cooking.

Blender pancakes are simple and quick to make, everything goes into the blender including the whole grains. Today I used a mixture of soft white wheat berries, spelt berries, brown rice, barley, and rye berries. You can use just soft white wheat berries or mix them up. The blender does all of the work for these healthy and scrumptious disks.

Ingredients:
1-cup whole grains not ground grains (ie. Wheat, buckwheat, brown rice, spelt, rye or a mixture of all)
1 cup 1% milk

1 cup 1% milk (2nd cup of milk)
2 eggs or egg substitute equal to 2 eggs
1/3 cup canola oil
1 tsp. salt
1 tsp cinnamon
1 tsp vanilla
1 TBS Honey
! TBS. baking powder
1 Scoop Whey or Vegetable Protein powder (most health food/ or whole foods stores carry this/ minimum 20g protein)
¼ cup almond slivers
½ cup fresh blueberries
¼ cup old fashioned oats

In a blender combine the grains and 1 cup of the milk, blend for 2 minutes
Add: 1 cup of milk (this is the 2nd cup of milk) and blend 2 more minutes

Add: 2 eggs
1/3 cup canola oil
honey, vanilla, salt, cinnamon and protein powder

Blend well then add 1TBS baking powder

After pouring on the griddle, sprinkle top with:
Blueberries (you could also use raspberries, blackberries or chopped peaches)
Almond slivers ( chopped pecans or walnuts would be nice too)
Old fashioned oats

Pre-heat the griddle or frying pan to low/medium to medium (not too hot)
The whole grains take a bit longer to cook, high heat will burn them before they are cooked through.

Pour the batter to the size desired, ( a serving of 2/ 6" pancakes)

Cook, flipping over when top is bubbly and edges appear cooked.

Serve with sugar free syrup, or sugar free jam if desired, but they are good without too!
Freeze leftover pancakes for a quick breakfast on the go.

2-6” pancakes have a net carb of 20g
CLICK HERE FOR PRINTABLE RECIPE

Summer Salad

Arizona summers are HOT, this year has been no exception. The past couple of weeks we have been in the 112 to 115 range. Yes, most of the time it is a dry heat, but during our "monsoon" season the humidity increases too!
The very thought of preparing a hot meal makes me perspire!

A few days ago my "fruit lady" received our shipment of Apricots from Utah. I came home with 27 pounds of the large, juicy, deep orange orbs. After making several batches of sugar free apricot jam (see sugar free strawberry jam recipe below and follow same directions), I found I still had many of the beauties left. From these spheres in waiting, came my idea for this deliciously satisfying cool dinner. I might add, it is a rapid fix as well after a busy day at the office!




1/2 bag of baby spinach (approx. 80g)
2 fresh apricots washed and sliced
1/8 cup sliced almonds
drizzle of Mexican Lime Olive Oil, about 1 teaspoon ** you may substitute 2 Tablespoons of EVOO with one packet of TrueLime added. Drizzle 1 teaspoon over salad.
1 oz soft Goat Cheese



Layer above ingredients and serve.

Use the NutritionData widget at the bottom of my blog for further details, but this is an abridgment of the food values in this salad.
2 Apricots = 8 carbs and 34 Calories and a bonus of 1 g fiber very high in potassium and other nutrients.
80 g of Spinach = 4 carbs and 5 g fiber and mega nutrients
1 oz Goat Cheese = O carbs (but caution it has 4 g saturated fat. little crumbles go a long way!

Sugar Free Strawberry Jam

The strawberries are absolutely brilliant this year. Deep shades of red and so flavorful and juicy, and there is an abundant supply at the markets.

This is not a new recipe, nor is it my own creation, but worthy of bringing to your attention. It is simple to make and so versatile in use as well.

To begin, you will need 2 quarts of nicely ripe strawberries, washed and hulled. I then used my food processor to smooch them into a slightly chunky pulp. You can also use a potato masher to do this job.

In a large bowl, mix 1 1/2 cups zero calorie Splenda (granulated) with 1 package of Fruit Pectin. Mix these dry ingredients together well.

Add 4 cups of of the smashed strawberries to the Splenda mixture and stir well. It is important that you then stir this mixture for an additional 3 minutes.

Ladle into freezer containers and let stand for 30 minutes while the jam thickens. This may be stored in the freezer for up to 1 year or in the refrigerator for a month.

The jam is delicious on toast, whole wheat pancakes, sugar free pudding. The taste is that of fresh strawberries, not like jar jams. You may want to try blueberries, raspberries, blackberries of a mixture of several types of berry.