WHEATLESS PEANUT BUTTER COCONUT COOKES

There is a bit of peanut butter in the house; more than what the DH, the dog and I can eat in a reasonable time frame.  The DH eats more peanut butter than I do.  He decided he wanted to eat peanut butter that is less processed, just peanuts, so the large tub of Skippy peanut butter needs to disappear.   This recipe is made with almond and coconut flours.  You could use peanut flour or oat flour instead of the coconut flour if you wanted.  I added coconut flakes but you could add chocolate chips instead.  I also used 1/3 cup of Splenda so the cookies are not as sweet.   The cookies don't look pretty but they are good.  Eating two of these cookies does hit the mark.  You could duck them in milk or almond milk and that would be a perfect combination.

INGREDIENTS:

1 1/2 cups almond meal flour
1/2 cup coconut flour
1 tsp baking powder
1/2 tsp salt
1/3 to 1/2 cup Splenda
1 egg, slightly beaten
1 cup milk or almond milk or soy milk
1 cup smooth peanut butter, room temperature
2 tsp vanilla extract
1/2 cup medium flake unsweetened coconut

DIRECTIONS:

Preheat the oven to 350 degrees F.  In a large bowl, mix together the flours, baking powder, salt and Splenda.   In a separate medium size bowl, whisk with a fork, the egg, milk, peanut butter and vanilla until smooth.

Stir the liquid mixture into the dry ingredients until combined.  Add the coconut and combine.

Using non stick cookie sheets, drop by a tablespoon onto the sheet.  Allow some separation between cookies.  The cookies do not spread out like some other cookies.  Using a fork, flatten each cookie.   Bake for 15 minutes or until the edges of the cookies are browned.   Makes about 38 cookies.

Based on my fitness pal and using skippy peanut butter, each cookie has the following breakdown:
82 calories, 4 gm carbs, 6 gms fat, 2 gms protein and 1 gm sugar.

Recipe modified from the Wheat Belly Cookbook.

QUINOA, BEET AND CHICK PEA SALAD

A friend posted a link on Facebook to a list of recipes using beets.  Since I had cooked beets in the fridge I decided to investigate the recipes.  There were a number that looked interesting and this one caught my attention as I like quinoa.  Of course I made a number of modifications.  Costco sells cooked vacuum sealed beets in small packages and I have been buying them as it saves on cooking time and it is convenient.

The recipe calls for orange juice.  I didn't have any in the house so I used apple juice.  If I hadn't had apple juice I would have used lemon juice but not likely the whole 1/4 cup.  I also used a combination of white and red quinoa.  Besides adding some chopped almonds, I also included roasted chopped hazelnuts.  I added more chick peas than what the recipe calls for.  I added about a cup and a half of cooked chick peas.  If I would have had fresh cilantro or parsley, I would have added a handful of chopped herbs to the salad.  The salad is very good and I will be making this one as one of my 'go to' salads.

Quinoa, Beet and Chick Pea Salad

INGREDIENTS:

3 cups cooked quinoa 

2 beets, trimmed and quartered

Olive oil

Sea salt

1/4 cup fruity olive oil

1/4 cup fresh squeezed orange juice

2 tsp tamari sauce

1 tsp balsamic vinegar or rice vinegar

1 tbsp agave nectar, maple syrup or honey

1 cup cooked, drained chick peas

Sea salt and ground pepper, to taste

1 fresh orange, peeled, trimmed, cut into bite sized pieces

handful of roasted almonds, chopped or slivered

DIRECTIONS: 

Preheat the oven to 375ºF.  While the quinoa is cooking, roast the beets in a medium size roasting pan, by combining the beets with a drizzle of olive oil and sprinkle of sea salt.  Place the pan in the center of the oven and roast until the beets are tender (roughly 45 minutes).  Remove the beets from the hot pan and set aside to cool.  When cool enough to handle, rub off the skin. Cut the beets into bite sized pieces. 

Dressing: combine the olive oil, orange juice, tamari, vinegar, and agave in a cup and whisk.  Set aside. 

Combine the warm, cooked quinoa in a mixing bowl with the chick peas and orange pieces.  Pour in the salad dressing and toss lightly.  Season with sea salt and pepper.  Gently add in the cut up roasted beets and chopped almonds.  Do not over mix or your entire salad will turn beet red.

Serve with a sprinkle of fresh goat cheese, if desired. Serves 4.

Modified from  glutenfreegoddess.blogspot.com

GLUTEN FREE CHOCOLATE CHIP COOKIES

I had been thinking about making cookies since my sister-in-law told me earlier this week that she had made three kinds of cookies.  I decided to make these cookies that use a coconut flour base instead of wheat flour.  They have a bit of a different consistency than flour based cookies and you need to let them cool slightly on the baking sheet before you transfer them to cooling racks.  This recipe is also a basic cookie recipe and you can add other things besides chocolate chips.  I didn't have regular chocolate chips but had chocolate chip chunks so I used a small food processor to chop them up into tiny pieces.  For the one cup of oil, I used liquid coconut oil.  If you are wondering what is sugar free syrup, it is the same thing used to make flavoured lattes.  Since I make my own lattes most of the time, I have both caramel and vanilla sugar free syrup in the pantry.  I also found that making smaller cookies worked better and they crumbled less.  They are very filling and I felt very satisfied after eating two cookies.  Both the DH and I enjoyed these cookies.  Since I made a large number of cookies, I froze half of them to be enjoyed at a later time.

To determine the nutrient breakdown of each cookie, I entered the ingredients into 'my fitness pal'.  Each cookie, based on the total number of cookies I made (58), has the following breakdown: calories: 91; carbs 5 grams; fat 8 grams; protein 1 gram; sodium 17 grams; and, sugar 2 grams.

Just out of the oven.

INGREDIENTS:

2 cups coconut flour
1 cup finely chopped walnuts or pecans
3 tbsp shredded coconut
1/2 cup Splenda
2 tsp cinnamon
1 tsp baking soda
2/3 cup chocolate chips
1 cup sour cream or coconut milk
1 cup olive oil, melted coconut oil or melted butter
1/2 cup sugar free vanilla syrup (e.g. DaVinci or Torani brands)
3 large eggs, lightly beaten
1 tsp vanilla or almond extract

DIRECTIONS:

Preheat the oven to 325 degrees F.   Line a baking sheet with parchment paper or grease it.  In a medium size mixing bowl, combine the flour, nuts, coconut, Splenda, cinnamon, baking soda and chocolate chips.

In a separate bowl, whisk together the sour cream or coconut milk, oil or butter, vanilla syrup, eggs and vanilla extract.

Add the wet mixture to the coconut flour mixture and stir until it is combined.  If the mixture is too thick, add some almond or soy milk one tablespoon at a time until it seems that the batter sticks together.

Using your fingers, gather the dough into one inch mounds and drop them onto the baking sheet and flatten with a fork.  Bake for 20 minutes.  Cool on racks.  Makes about 58 cookies.

Adapted from the 'Wheat Belly' book.

ELIZABETH ARDEN EIGHT HOUR SKIN PROTECTANT CREAM

Every winter I get a few skin cracks in some of my fingers.  Same fingers each year and the same spots.  Because where I live, the climate in winter is cold and dry and the additional factor of washing my hands as required during the day, I am prone to these skin cracks.  They can be painful.  I have used liquid bandaids, applied a 3M sealant designed for protecting skin cracks and used ointment with cortisone.  Nothing has been as successful as a product by Elizabeth Arden.  It is a skin protectant cream, has a bit of a medicinal smell and texture and is not outrageous in price.  The cream was developed in 1930 by Elizabeth Arden and she used it not only on herself but she applied to the legs of her horses.

There are a number of products designed around this original cream.  I have both the original cream and also the unscented.  The unscented does not smell medicinal.  At least twice a day I rub a small amount around the cuticle of each finger, the nail bed and in the creases of the first knuckle below the nail.  It has worked for me and I am not experiencing anymore skin cracks.  I also apply it to the soles of my feet every night before getting into bed. You don't need to apply a lot, less is best.   I have also bought a small purse size tube of the cream to apply if required during the day.  If you are looking to heal those fast cracks give this product a try.

EINKORN BERRY SALAD

Einkorn berries, also called wheat berries or einkorn wheat, is one of the first known varieties of cultivated wheat.  Einkorn is different than modern wheat in a number of ways.  It has higher levels of protein, essential fatty acids, beta-carotene, lutein, riboflavin, potassium and phosphorous.  Einkorn can be used instead of rice and also ground into flour.  

Farro (an italian grain) is another name for einkorn wheat which I didn't know until I wrote this post.  Last year I read about farro and using it instead of rice or other grains because of its protein content.  I bought a box at an italian grocery store but hadn't cooked with it.  It is still sitting in our pantry.

Earlier this week, the DH received several products he had bought online.  When reviewing all of the products in this particular online store, einkorn caught his attention because of the high protein content, so he bought a box.  In comparing einkorn to rice, einkorn has almost 16 more grams of protein than brown rice in 100 grams of product.

I made a batch of the einkorn berries this week instead of rice.  I didn't add any flavourings to it.  It has a nutty chewy taste.  There were leftover berries and I decided to use them to make a salad as part of supper.  This salad is really a vegetable salad.  It was quite enjoyable and the DH and I enjoyed it.

INGREDIENTS:

1 1/2 cups of cooked einkorn berries
2 celery stalks, diced
1/2 coloured pepper, diced
5 to 6 dried apricots, diced
1/4 cup almonds, slivered or chopped
1 tbsp sesame oil
2 tbsp rice vinegar
salt and pepper to taste

DIRECTIONS:

Mix all of the ingredients together in a medium size bowl.   Serves 4.  Leftovers can keep for a few days,

OATMEAL BANANA LOAF

Banana loaf or banana bread is a popular recipe.  I have a few different recipes, some use oatmeal, some include raisins or other dried fruit and others include chocolate chips.   I had a few ripe bananas so I decided to make this recipe.  Instead of sugar, I used half a cup of splenda.  I also used a combination of raisins and dried cranberries.  This recipe will serve a larger group as the ingredients include 2 cups of flour and over a cup of oatmeal.   The DH and friends enjoyed this loaf.

Ready to go into the oven.

Sampling has started.

OATMEAL BANANA LOAF

INGREDIENTS:

1 1/3 cups quick cooking oats

1 cup all purpose flour

1 cup whole wheat flour

2/3 cup packed brown sugar

2 tsp cinnamon

1 ¼ tsp baking powder

1 ¼ tsp baking soda

2 eggs

2 cups mashed bananas, about 3

½ cup vegetable oil

1 ¼ tsp vanilla

1 cup raisins or dried cranberries or mixture of both

DIRECTIONS:

In a large mixing bowl mix together rolled oats, flour, sugar, cinnamon, baking powder and soda.   In a separate bowl, mix the eggs, bananas, oil and vanilla.  Pour over the dry ingredients.  Add the raisins and stir until moistened.  Pour into a loaf pan or a medium size square pan.  Bake at 350 degrees F for one hour or until a cake tester inserted in the centre comes out clean.   Serves 14 depending on the size of the pieces you cut.

Adapted from www. Canadianliving.com

DIET AND NUTRITION BOOKS

I have been looking at all of the diet/nutrition books I have as I recently did some weeding in my bookcases.  These pictures don't capture all of the books I have.  There are a number of common threads throughout the books and some are more entertaining to read than others.  These books cover a variety of topics in the span of nutrition and exercise.  Some deal with a plant based diet, paleo, calorie reduced, vegan, and the last ten pounds.

I have always been interested in nutrition and in some ways I am my own living experiment. I come from a family of genes where what you eat does matter if you want to maintain a healthy weight.   I have not been laissez faire about my weight and what I eat for a very long time - decades in fact.   I am about 10 to 12 pounds heavier than I like with a number of starts and stops along with way.   In the beginning of December I decided that I was to put this extra poundage to bed and close this chapter. 

What is important to me in following a diet and making a lifestyle change is understanding/accepting the following:

1. Different diets meet different needs and body types.
2. Calories do matter.
3. You can't exercise the weight off without reducing your daily calories.  
4. You need to exercise in some manner every day.
5. It is a lifestyle change, not a diet.
6. You can't go back to your old habits once you lose the weight.
7. You need to accept who you are including the fact that you may never wear a bikini.
8. It is harder to lose weight as you age.
9. Eating processed foods is not sustainable nor healthy.
10. Being able to eat a reasonable size portion of ice cream or frozen yogurt, once a week.   
11. Being able to have dark chocolate, in small quantities, several times a week.

I have at times selected my food choices based on a vegetarian or vegan before six pm diet, paleo diet, gluten free diet, balanced diet or calories per day.  After reviewing my experiences in following different diet lifestyles, I found the most success to be portion size, eating the right balance of protein, carbs and fat and tracking what I eat.  Recently I have been using 'my fitness pal' for tracking.  Recording what you eat does make you take that second pause to think about what you are eating and whether the calories are helpful or harmful.  Tracking and recording what I am eating is proving successful in reaching my goals.

Here are some photos of the collection of books I have.

One of the books I do like is by Robert Lustig.  I have copied several paragraphs that I think captures the essence of successful diets.

As you will see, all successful diets share three precepts: low sugar, high fiber (which means high micronutrients), and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber. Anything after that is window dressing.

Here’s some food for thought. With very few exceptions, every naturally occurring foodstuff contains either fat or carbohydrates, but usually not both. Meat, fish, and poultry have no carbohydrates. Grains, roots, and tubers (e.g., potatoes and yams) have no fat. Those fruits that have fat, such as avocados, olives, and coconut, have minimal carbohydrates. Nuts are an exception, but they are still pretty low in carbohydrates and very high in fiber.  Milk is another exception to the rule, but other than that which came from their mothers, humans were not exposed to other mammals’…

Can low-fat and low-carb diets both be right? Or both wrong? What do the Atkins diet (protein and fat), the Ornish diet (vegetables and whole grains), and the traditional Japanese diet (carbohydrate and protein) have in common? On the surface they seem to be diametrically opposite. But they all have one thing in common: they restrict sugar. Every successful diet in history restricts sugar. Sugar is, bar none, the most successful food additive known to man.

Let’s look at all these diets. Some rely on fat for energy, others rely on carbohydrates for energy, and some use both. Yet they all work to control weight and improve metabolic health, and have been shown to reduce heart disease. What do they all share? Two things. They are all low in sugar, and they are all high in fiber (and therefore high in micronutrients). We’ve arrived.

Lustig, Robert H. “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease.”

DECEMBER 25TH DINNER

This year we decided to try something new for our evening Christmas dinner.  We went to one of the hotels which serves a a very popular and expensive buffet at Christmas.  I was amazed by the number of people waiting in line to get a table.  Reservations are a must and are made many weeks, if not months in advance. To get prime time reservations some people make their reservations during the summer, especially if it is a large group of people.  They are only so many seatings at specified times and I think the catering manager factors in about two plus hours per table.  It is also not an inexpensive proposition to eat at this hotel and unless you are a defensive linebacker for a football team, you could not eat the quantity to justify the price of the meal.  But the food was delicious and the service was very good.

It was a great place to people watch and I was struck by the number of two or three person tables.  In a number of cases, you could tell that the particular table included an adult child and their parent.  There were also several people eating on their own.  I also saw families of siblings eating together or groups of friends who wanted to have a traditional Christmas meal and wanted the ease of having someone else cook.  

Going out to a hotel or a restaurant for Christmas supper certainly takes the stress out of cooking and cleaning up and also the decision of what to make if you want to have a meal that includes some of the nostalgic food you had while growing up.

I am sure there are many stories to tell about why people eating at this hotel made the decision to eat out versus creating a meal at someone's home.  It may have made a funny Woody Allen movie as we all have stories to tell and in a movie you could create those side bar conversations that only a Woody Allen movie does so well.

Here is what I ate.  I decided to skip the salads as I was going to be selective in my choices and fill up on certain foods.  I didn't eat everything on my plate as sometimes a taste was enough.

First course: smoked fish, crust of a slice of bread, grilled vegetables, marinated vegetables and shrimp.

Main course: roast beef, wild rice, Brussels sprouts, one pierogi and vermicelli noodles.

Main course: roast beef, smoked salmon and mashed potatoes with sour cream.

PEANUT BUTTER PORK STEW

Some stews that I make are more vegetable based than meat based while others have a few vegetables added but the focus is the meat.  This stew is a meat based stew.  You can add more vegetables than what is suggested in this recipe.  For example you could add celery, carrots and grated zucchini.

You can use a variety of cuts of meat and this recipe would be a chicken or a beef based stew.  In the freezer we had some thick boneless pork loin chops so I used these lean chops to make the stew.  I like adding peanut butter to recipes and I have posted several recipes that use peanut butter as one of the ingredients.  This stew is a good recipe and you can serve it with rice if desired.

I used an emile henry cast iron pot to make the stew.  A cast iron pot is great to have as it goes from stove to oven and it is great to use for sauteing and baking.  I also bake bread in a cast iron pot and I like the crunchiness of the crust that is created when it is baked in a cast iron pot.

Mushrooms, onions and garlic being sautéed.

Red pepper added to the pot.

All ingredients have been added and ready to cook in the oven.

Ready to serve.

INGREDIENTS:

1 large onion, chopped

2 garlic cloves. thinly chopped

1 coloured pepper, chopped

2 tbsp olive oil

handful of mushrooms, chopped

1.5 to 2 pounds of boneless, lean pork, cubed

1-2 tsp sesame oil

2 tbsp peanut butter

salt and pepper to taste

DIRECTIONS:

Heat the oil in a cast iron pot on medium high.  Add the onions, garlic and mushrooms and sauté for about five minutes.  Reduce heat to medium low if the onions and garlic are starting to brown.  Add the coloured pepper and cubed pork and continue to sauté for another three to five minutes.  Add the sesame oil and peanut butter and combine well.  Season if you want with salt and pepper.  Cover the pot with a lid and place the pot in the oven and bake for two hours at 325 degrees F.  Serves 4 to 5.

MORNING GLORY MUFFINS WITH ALMOND MEAL

In the coffee shops I patronize, morning glory muffins are a popular muffin sold along with coffee or a latte.  These muffins include apple, raisins, some nuts, sometimes coconut and cinnamon or other spices.  I modified the recipe I had to make it gluten free, used splenda instead of sugar and added apple sauce and coconut.  In my zealous in peeling and grating carrots, I had more than 2 cups which the recipe called for.  I added it anyways.  I also used one cup of apple sauce instead of 3/4 of a cup so I baked the muffins for longer than 20 minutes.  If you follow the quantities called for in the ingredients, the cooking time should be closer to 20 minutes.

INGREDIENTS:

2 cups ground almond meal 1 cup splenda 1 tbsp ground cinnamon 2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 2 cups grated carrots 1 apple - peeled, cored, and chopped

1 cup raisins 2 eggs 3/4 cup unsweetened apple sauce 1/4 cup vegetable oil 1 tbsp vanilla extract 2 - 3 tbsp chopped walnuts 1/3 cup shredded coconut

DIRECTIONS:

Preheat oven to 375 degrees F.   Lightly oil 24 muffin cups, or coat with nonstick cooking spray.

In a medium bowl, whisk together eggs, apple sauce, oil and vanilla.

In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples, coconut, walnuts and raisins. Stir in apple mixture until just moistened. Spoon the batter into the prepared muffin cups.

Bake for 20 minutes, or until the tops are golden and spring back when lightly pressed. Modified from www.Allrecipes.com