Tuesday, November 24, 2009

French Coconut Pie

*Choose from pie crust below

2 1/4 cups turbinado sugar
2 T. whole wheat pastry flour
6 eggs
1 cup buttermilk
1/2 cup coconut oil, melted
1 cup macaroon style coconut (unsweetened)
1 cup chopped pecans

Preheat oven to 350 degrees.

In a small bowl, mix together the sugar and flour.

In a large bowl, mix the eggs with a wire whisk. Whisk flour mixture into the eggs until smooth. Stir in buttermilk, coconut oil, coconut and pecans. Pour into unbaked pie crust.

Bake in a 9 inch deep dish pie pan for 1 hour.

Easy Pie Crust
1 1/2 cups whole wheat pastry flour (soft white wheat)
2 tsp turbinado sugar
3/4 tsp sea salt
1/2 cup melted coconut oil
2 T. milk

Preheat oven to 400 degrees.

Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

*Bake prior to filling the crust if the recipe calls for it.

Almond Pie Crust
1 1/2 cups almond meal
4 T. coconut oil
2 T. turbinado sugar

Press in the bottom and sides of a 9 inch pie pan.

Almond/Coconut Pie Crust
1 cup almond flour/meal
1 cup (unsweetened) macaroon style coconut
1/4 cup melted butter or coconut oil
3 T. Milk
2 T. turbinado sugar.

Press in the bottom and sides of a 9 inch pie pan.

Pecan Pie

*Choose from pie crust below.

Pecan Pie Filling
2 tsp butter
1 1/2 cup chopped pecans
3 eggs, beaten
1 cup real maple syrup
1/4 cup turbinado sugar
1/4 cup sucanat
1/3 cup melted coconut oil
1 tsp vanilla
1/2 tsp sea salt
1 T. whole wheat pastry flour

Preheat oven to 350 degrees.

On the stovetop, melt the butter in a pan on low heat. Add the pecans and stir for about 5 minutes or until nuts are toasted.

Mix together beaten eggs, maple syrup, turbinado, sucanat, coconut oil, vanilla, sea salt and flour. Stir in nuts. Pour filling into uncooked pie crust. Bake for 45-50 minutes or until filling is set. Cool on a wire rack.

Easy Pie Crust
1 1/2 cups whole wheat pastry flour (soft white wheat)
2 tsp turbinado sugar
3/4 tsp sea salt
1/2 cup melted coconut oil
2 T. milk

For all pie crusts below, bake before adding pie filling if the pie recipe does NOT require cooking. For all pies that require to be cooked, place filling in the unbaked crust.

Preheat oven to 400 degrees. Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

Almond Pie Crust
1 1/2 cups almond meal
4 T. coconut oil or butter
2 T. turbinado sugar

Press in the bottom and sides of a 9 inch pie pan.

Almond/Coconut Pie Crust
1 cup almond flour/meal
1 cup (unsweetened) macaroon style coconut
1/4 cup melted butter
2 T. turbinado sugar
2 T. Milk

Press in the bottom and sides of a 9 inch pie pan.

Easy Pie Crust

1 1/2 cups whole wheat pastry flour (soft white wheat)
2 tsp turbinado sugar
3/4 tsp sea salt
1/2 cup melted coconut oil
2 T. milk
Preheat oven to 400 degrees.

Place all ingredients in a 9 inch pie pan. Stir together with a fork. Pat mixture in the bottom and up the sides of pan. Poke holes in bottom and sides of crust with a fork. Bake for 15 minutes or until light brown.

Pumpkin Pie

3/4 cup turbinado sugar (you can use 1/2 cup turbinado and 1/4 cup sucanat for a richer flavor)
1 tsp ground cinnamon
1/2 tsp sea salt
1/2 tsp ground ginger
1/4 tsp ground cloves
2 eggs
1 (15 oz) can Libby's 100% Pure Pumpkin
1 (12 oz) can evaporated milk

Preheat oven to 425 degrees.

Combine sugar, cinnamon, salt and spices. Beat eggs lightly in a large bowl. Stir in pumpkin and sugar-spice mixture. Stir in evaporated milk. Pour over unbaked pie crust.

Bake for 15 minutes. Reduce heat to 350 degrees and bake for 40-50 minutes or until knife inserted in the center, comes out clean. Cool on wire rack for 2 hours.

Almond Pie Crust
1 1/2 cups almond meal
3 T. coconut oil or butter
2 T. turbinado sugar
Press in the bottom and sides of a 9 inch pie pan.

Cheescake with Almond Flour/Coconut Crust

4 (8oz) packages of cream cheese
1 1/2 cups turbinado sugar
3/4 cup milk
4 eggs
1 cup sour cream
1 T. vanilla
1/4 cup whole wheat pastry flour (also known as soft white wheat)

Preheat oven to 350 degrees. Grease a 9 inch springform pan with coconut oil.

For the crust, in a medium bowl, mix together 1 cup almond flour/meal, 1 cup (unsweetened) macaroon style coconut, 1/4 cup coconut oil 2 T. turbinado sugar, 2 T. milk. Press in springform pan.

In a large bowl mix the cream cheese with sugar until smooth. Blend in milk and mix in eggs one at a time. Mix in sour cream, vanilla and flour until smooth. Pour filling into prepared crust.

Bake in preheated oven for 50 minutes. Turn the oven off and let cake cool in the oven, with the door closed, for 1-2 hours. This prevents cracking.

Chill in refrigerator until ready to serve.

Sunday, November 15, 2009

Chicken & Rice Casserole

2 cups cooked chicken
2 cups cooked brown rice
1 cup slivered almonds (for added flavor, toast the almonds)
2 cups chopped celery
1 1/2 cup olive oil mayonnaise
1 can Health Valley Cream of Chicken Soup (you can find this at your local health food store)
1/2 onion, diced
1 tsp sea salt
1 cup evaporated milk

Preheat oven to 375 degrees. Cut chicken into small pieces. Mix all the ingredients together. Place in a 9x13 pan, top with shredded cheese and cook for 30 minutes.

*Optional - add steamed broccoli or spinach to the mix.

Whole Wheat Bread

3 cup warm water
1/4 cup honey or agave
1/4 cup olive oil
1 T. sea salt
1 - 12 oz can evaporated milk

Blend above ingredients together.

In a separate bowl, mix together 4 cups hard white whole wheat flour, 1/4 cup gluten and 2 T. yeast. Add to wet mixture above. Add up to 8 more cups of flour, 1 cup at a time, until dough pulls away from sides of the bowl. Let knead for 8 minutes.

Let dough rasie until double in size. Punch down and shape into loaves and let raise again.

Bake at 350 degrees for 30 minutes.

Tartar Sauce

1 cup olive oil mayonnaise
1 T. dill pickle relish
1 T. minced onion
2 T. Lemon Juice
Sea Salt and pepper to taste

Mix all ingredients together and enjoy!

Monday, November 2, 2009

Fish Tacos

For replacement of the beer in the fish batter, take 1 cup chicken broth and mix it with 1 teaspoon yeast. Let sit on the counter at room temperature for a few hours or until ready to make the batter.

Before preparing the fish batter make the white sauce as listed below.

White Sauce:
1/2 olive oil mayonnaise
1/2 cup plain yogurt
Juice of 1 lime
1 Jalepeno pepper, minced
1 tsp minced capers
1/2 tsp ground cumin
1/2 tsp ground oregano
1/2 tsp dried dill weed
1 tsp ground cayenne pepper
Mix all ingredients together.

Fish Batter
In a large bowl mix the following:
1 cup whole wheat pastry flour
1 tsp sea salt
1 tsp baking powder
1/2 tsp guar gum (thickener)
1 cup fermented chicken broth
1 egg

Cut up 1 pound of fresh cod fillets into 1-2 inch portions. Place 1 cup coconut oil in a med sized saute pan. Warm the oil on med-high heat. Dip fish in the fish batter and fry until crisp and golden brown. Drain on paper towels.

Lightly oil a separate pan with coconut oil and warm the corn tortillas until nice and soft.

To serve, place fish in corn tortilla topped with shredded cabbage and white sauce.

Thursday, October 22, 2009

Popcorn Snack

1 bag of Orville Redenbacher's Natural Simply Salted Popcorn, popped
1 cup Corn or Wheat Chex
1/4 cup extra virgin coconut oil, melted
1 1/2 tsp cinnamon
2 T. turbinado sugar
1/2 cup peanuts or toasted almonds

In a large mixing bowl, mix together the popped popcorn, melted coconut oil, cinnamon, turbinado sugar, and nuts. Enjoy!

Quick & Easy Pasta

1 1/2 boxes Dreamfields Rotini Low Digestable pasta, cooked - http://www6.netrition.com (if you can't find this pasta at your local grocery store, you can purchase Dreamfields Pasta at this site)
1 8 oz. package neuchatel cheese (located with the cream cheese)
1/2 cup low-fat cottage cheese
1 lb. cooked ground turkey
1 packet dry Italian salad dressing mix
1/2 cup shredded cheese

Cook and drain the pasta. Mix the neuchatel cheese into the hot pasta. Add cottage cheese, cooked ground turkey, Italian dressing packet and shredded cheese. Mix thoroughly. Enjoy!

Sunday, September 20, 2009

Monday, September 14, 2009

Whole Wheat Crepes

1 cup whole wheat pastry flour
1/8 tsp sea salt
1 cup milk
1/4 cup coconut milk
3 eggs
1 tsp vanilla
1 tsp turbinado sugar
1/4 cup melted coconut oil

Add flour to a bowl. Make a well in the center. Add the salt and half of the milk and whisk to make a smooth batter. Whisk in the eggs but do not over mix. Stir in the remaining milk, vanilla, sugar and coconut oil. Cover and let the batter sit for 1-2 hours. Just before cooking, stir the batter and add milk if necessary so that the mix is the consistency of thin cream.

On medium high heat, warm an 8-10 inch pan. Spray or oil pan with coconut oil, making sure the entire surface of pan is covered. Fill a 1/4 measuring cup with batter and pour into pan. Immediately pick up the pan and swirl the batter around the entire bottom of the pan. Use a spatula to pull the edges away from the side of the pan. Use both hands to pick up loose edges and quickly flip over. Cook until lightly brown - usually less than 1 minute. Fill with your choice of filling.

Sunday, September 13, 2009

Crock Pot Sweet Potatoes

Wash 2 large sweet potatoes or yams, very well. Rub the outside of the potatoes with coconut oil. Place in crock pot and sprinkle tops with cinnamon. Cook the sweet potatoes on high for 3-4 hours. After 3-4 hours or when potatoes are soft, cut each potato down the center and drizzle with agave and cinnamon. Drizzle agave around the sides of the potato as well. Let cook for 15 more minutes. Serve and enjoy!

*Cooking more than two sweet potatoes at a time will vary the cooking time.

Wednesday, September 9, 2009

Taco Seasoning Mix

1 T. chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1 1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper

Mix all ingredients together. Store in an airtight container.

Tuesday, September 1, 2009

Fresh Strawberry Salad

4 cups fresh strawberries, washed
2 - 8 oz. containers low-carb yogurt (I use a vanilla and strawberry flavor)

Cut the strawberries into bite sized pieces. In a large bowl, add the yogurt. Mix gently. Serve!

*Hint - For work, I cut up the strawberries and put them into single serving, freezer safe containers. At work, I let the strawberries thaw slightly. I add the yogurt and mix. This is a very satisfying, healthy, quick and easy snack!

This makes a great smoothie too, by blending all ingredients in a blender!

Additives To Avoid

Additives are substances added to processed foods. These additives range from vitamins and minerals to fortify food, preservatives that prolong the shelf life of the food, sugar and natural/artificial flavorings, and dyes to make food look more appealing.

Additives in the form of vitamins and minerals can be good for you. It's other additives, especially the ones that are hard to pronounce, that you should question the safety of before putting them into your body.

Some additives are cancer causing such as nitrates, nitrites, food colorings and others cause allergic reactions or adverse effects such as monosodium glutamate - MSG.

Foods that contain a long list of additives should raise a red flag. You are better off selecting food items that contain fewer additives to prevent health risk.

Below is a list of sweeteners, preservatives, and colorings that are strongly suspected of causing cancer. Avoid them!

  • sodium nitrate (found in processed meats)
  • sodium nitrite (found in processed meats)
  • blue #1
  • blue #2
  • blue #3
  • green #3
  • red #3
  • yellow #6
  • saccharine (sweetener)
  • acesulfame K (sweetener)
  • acesulfame potassium (sweetener)
  • potassium bromate (usually found in white flour)

Thursday, August 20, 2009

Jell-O Protein Snack

This is a fun and delicious protein snack without the dyes found in regular Jell-O. I love it!

Mix 4 packets of gelatin in 3/4 cup cold water.
Add 1/4 cup boiling water and mix until gelatin is dissolved.
In a blender, blend together 1 cup coconut milk, 1 cup low-fat milk, 1/2 cup soymilk, 1/2 cup of 100% orange juice, 1/2 cup cottage cheese and 1 cup xylitol (or whatever sweetener you prefer). Blend until smooth.

Add the blended mixture to the gelatin and stir until combined. Pour mixture into individual containers or a 9x13 inch pan. Chill until set (it sets very fast).

I have experimented with different flavors. You can add frozen berries, lemon, lime, etc. Have fun with it.

Tuesday, August 4, 2009

Chicken Salad Mix

Place 12 chicken tenderloins in a crock pot. Cook on high for 3 1/2 hours. When chicken is cooked, transfer it to a cutting board and shred with a fork and knife. It will shred beautifully.

In a bowl mix together the following:

Shredded chicken
1/2 cup low-fat ricotta cheese
1/2 cup veganise or olive oil mayonnaise
1 small red onion, diced
1 green pepper, diced
1 celery heart, diced
1 tsp sea salt or to taste
1/2 tsp ground pepper or to taste
2 tsp mustard
1 T. dill relish (find one that does not have any added sugar)

If more moisture is needed, I add a little coconut milk. You can also use low-fat milk.

I like to serve this on whole wheat toasted bread, in a whole wheat pita, in a wrap with avacado, or with crackers such as Triscuits.

*Optional - Sliver and toast some almonds. Let cool. Add to the mix right before serving. Grapes or unsweetened cranberries are a nice addition as well.

Zucchini Bake

This is a great summertime dish when zucchini is abundant. We love it around our house!

1 T. olive oil
1 whole zucchini, chopped into bite size pieces (do not peel)
1 small onion, diced
1 clove of garlic
1/2 tsp sea salt
1/2 cup pasta sauce
Shredded Cheese

In a stove-top pan, warm the olive oil on med. heat. Add the zucchini, onion, garlic (pressed with a garlic press) and sea salt. Cook until zucchini is tender, stirring constantly. Remove from heat and add pasta sauce. Mix well and immediately top with cheese. Serve!

*Optional - Mix in 1/2 cup low-fat cottage cheese and 1/2 cup ricotta cheese to add a protein boost.

Mexican Casserole

This is a very simple casserole that everyone will love. You can experiment by adding corn, onion, green peppers, olives, etc. Also, if you make your own refried beans, that would be wonderful too.

1 can refried beans (find one that doesn't have any added fats)
1 lb. lean ground turkey, cooked
1 20 oz. can Rosarita Enchilada Sauce
Baked tortilla chips
Shredded cheese

Spread the refried beans across the bottom of a 9x13 inch pan. Layer the cooked ground turkey over the beans. With your hand, crunch the baked chips over the ground turkey (using about 3 servings of chips). Pour the enchilada sauce over the chips. Use a spoon to evenly spread the sauce. Sprinkle cheese over the top and bake uncovered for 2o minutes at 350 degrees.

Sunday, August 2, 2009

Quick & Easy Quiche

Preheat oven to 350 degrees.

4 0z shredded cheese (I use both swiss and a mozzarella blend)
6-8 slices nitrate free sandwich meat
4 eggs
1 1/2 cups low-fat milk
3/4 tsp sea salt
1/2 tsp natural seasoned salt
1/2 cup whole wheat pastry flour
1/4 cup onion, finely chopped

Grease a 9 inch pie pan. Rip the meat into pieces and layer on the bottom of pan. Sprinkle the cheese over the meat. In a blender or with a whisk, blend the eggs, milk, sea salt, seasoned salt and flour. Mix until there are no clumps. Add the onion and mix until blended. Pour mix over the meat and cheese. Bake for 35 minutes. Enjoy!

Tuesday, July 21, 2009

Tortilla Roll-Ups

These are a great snack!

1 high fiber, whole wheat tortilla/wrap
1 T. low fat cream cheese
2 tsp. green chilies or 505 Green Chili Salsa
2 slices nitrate-free sandwich meat

Spread the low fat cream cheese over the tortilla. Add the green chilies and sandwich meat. Roll the tortilla and slice into 1/2 inch thick circles. Enjoy!

*Variation: I've also made these by spreading 1 T. pasta sauce and 2 T. low-fat ricotta cheese over the tortilla/wrap. Sprinkle with a little mozzarella cheese. Roll and slice into 1/2 inch thick circles. Serve warm or cold. Delicious!

Crock Pot Oatmeal

I love throwing this in the crock pot before I leave for the day! My kids wake up to a delicious, healthy breakfast that they love.

In a crock pot, with a whisk, mix together the following:

2 eggs
1 cup vanilla coconut milk (I use the 'So Delicious' brand)
2 cups 1% milk
1/4 -1/2 cup agave (depending on how sweet you like it)
1 1/2 tsp cinnamon

Add 1 cup whole grain oatmeal and a 1/2 cup of groats to the milk mixture and stir until combined. Quinoa also works well in place of the groats.

Cook on high for 2 hours or until a nice, creamy consistency. Serve with milk, if desired.

Sunday, May 24, 2009

Cilantro Lime Dressing

This dressing is great as a veggie dip or for your own Costa Vida style salad!

1 packet dry ranch dressing mix
1 c. veganise (This is a mayonnaise substitue. You can find this at your local health food store and it tastes better than mayonnaise!)
1 c. buttermilk
2 tomatillos, remove husk, diced (or buy canned)
1/2 bunch of fresh cilantro
1 clove garlic
Juice of 1 lime
1 jalapeno (use the seeds if you like it spicy, if not remove the seeds)

Mix all ingredients together in the blender. Enjoy!

Macadamia Nut White Chocolate Chip Cookies

All I can say is YUMMY!!! These will not last so make sure you hide some for yourself..... Also, they freeze beautifully (hint hint).

In a bowl mix the following dry ingredients together:

2 cups whole wheat pastry flour
1/2 cup coconut flour
1/4 cup macaroon style coconut (no sugar added)
1/2 tsp sea salt
1 tsp baking soda (aluminum free)
1/2 tsp baking powder

In a separate bowl, blend together:

4 eggs
2 tsp vanilla
1/2 cup turbinado sugar
1/2 cup agave
1/2 cup coconut oil

Mix the dry ingredients with the wet. To the batter, add 1/2 - 3/4 cup chopped macadamia nuts and 1 cup white chocolate chips (you can find these at your local health food store).

Bake at 350 degrees for 10 minutes. The agave will make the tops of the cookies brown quicker so don't overcook.

Pumpkin Cake (or bread) W/ Cream Cheese Frosting

This pumpkin cake is always a hit! I also use the batter to make pumpkin bread loaves and they always turn out perfect. I hope you enjoy!

1 1/2 cups turbinado sugar
1 1/2 cups sucanat
3 cups whole wheat pastry flour
1 T baking powder (aluminum free)
1 T. baking soda
1 T. cinnamon
3/4 tsp sea salt
1 cup coconut oil
3 1/4 cups pure canned pumpkin
4 slightly beaten eggs

Preheat oven to 350 degrees.
Mix all ingredients in order. Beat until smooth. Pour into a 9x13 inch pan and bake for 35-40 minutes.

Cream Cheese Frosting:
1 8 oz package cream cheese
1 tsp vanilla
1 T. coconut oil
3/4 cup turbinado sugar (you can substitute agave in place of the turbinado - use 1/2 cup)

Blend all ingredients together. Let sit 5 minutes and blend again. Let cake cool before frosting.

Thursday, May 14, 2009

Cutting Back on "Bad" Carbs

By: Reader's Digest

Ten ways to make low-carb healthy.

Thanks to the popularity of low-carb diets, nearly half of Americans say they are watching the amount of carbohydrates they eat. If you're among them, we're providing these 10 tips so your carb control is healthy and wise!
Bear in mind that there is a huge difference between Cheese Doodles and oatmeal. Both might be categorized as carbs, but their benefits are on opposite ends of the health spectrum. In the last chapter, we detailed the benefits of “good carbs.” Now it's time to explain what a “bad carb” is. Here's the simplest answer: white flour, refined sugar, and white rice. More broadly, any food made primarily of a carb that has been processed in such a way as to strip out ingredients that hinder quick and easy cooking. Why are refined carbs a problem? Easy: They digest so quickly that they cause blood sugar surges that lead to weight gain and other health troubles.Here are some ways to avoid troublesome carbs while still getting the fuel you need for good health. Carb-counting meets common sense, right this way...

1. Tell the waiter to hold the bread. At almost every restaurant, your meal starts with a basket of rolls, breads, and crackers made from white flour. If it's not put on the table, you won't eat any. Or, if you really need something to nibble on, ask if they have whole wheat varieties.

2. At Chinese restaurants, ask for brown rice, and limit how much you eat to one cup. In fact, some Chinese restaurants have started offering to swap a vegetable for the rice in their combo dinners, knowing that many people are on low-carb diets. At home, always cook brown rice instead of white. Brown rice hasn't been processed and still has its high-fiber nutrients.

3. Instead of bread, use eggplant slices to make a delicious sandwich. Broil two thick slices of eggplant until brown, then add mozzarella and tomato, olive oil and basil to one slice, suggests Nicole Glassman, owner of Mindful Health in New York City. Top with the other slice of eggplant and broil again until the cheese melts.

4. Wrap your food in lettuce leaves. Yes, skip the bun, tortillas, and bread slices and instead make a sandwich inside lettuce leaves. Glassman suggests going Mexican with a sprinkle of cheddar cheese, salsa, and chicken; Asian with sesame seeds, peanuts, bean sprouts, cut up green beans, and shrimp with a touch of soy sauce; or deli style with turkey, cheese, and mustard.

5. Buy old-fashioned snacks in kidsize bags. Truth is, pretzels, tortilla chips, potato chips, and cookies are mostly bad carbs, made primarily of refined flour, sugar, salt, and/or oil. You want to remove as many of these foods from your daily eating as you can. But if you can't live without them, buy them in small bags--1 ounce is a typical “lunch box” size--and limit yourself to just one bag a day.

6. Break yourself of your old spaghetti habits. Almost everyone loves a big bowl of pasta, topped with a rich tomato sauce. The tomato sauce couldn't be better for you; the spaghetti, however, is pure carbohydrate. While spaghetti is fine to eat every now and then, for those sensitive to carbs or wishing to cut back on their noodle intake, here are some alternatives to the usual spaghetti dinner:

-Here's the easiest choice: Switch to whole wheat pasta. It is denser than traditional pasta, with a firm, al dente texture similar to what you'd get in Italy. -Grill vegetables such as eggplant, zucchini, bell peppers, and onion and slice them into long, thin pieces. Mix up and pour your spaghetti sauce over the vegetables for a delicious and immensely healthy meal. -Substitute spaghetti squash for the pasta. Boil or microwave the squash until soft, then scoop out the seeds and pull the strands of squash from the shell with a fork. -Top with your favorite sauce and a grating of real Parmesan. -Try healthy whole grains as a replacement for pasta. Spaghetti sauce goes better than you'd expect on brown rice, barley, chickpeas, and such.

7. Cut up 1-ounce portions of cheese and divvy up 1-ounce portions of nuts into tiny snack bags. Now you have a handy snack at the ready.

8. Eat potatoes boiled with the skin on. The effect of potatoes on blood sugar depends on how the potatoes are prepared. No need to unspud yourself completely! Also, new potatoes tend to have fewer simple carbs than other types of potatoes.

9. Eat lightly of the new low-carb products. More than 1,000 low-carb products were introduced in 2003, but the FDA has yet to publish any guidelines as to what “low carb” really means. Instead, many new “low carb” foods are to carbcutting what “low fat” cookies were to fat-cutting: just a new way of pitching foods high in calories and low in nutrient value. In fact, Consumer Reports found that many packaged low-carb foods are actually higher in calories than their regular counterparts. For instance, a serving of Keto's low-carb Rocky Road ice cream has 270 calories, almost double the calories found in many regular ice creams and twice as much fat.

10. Think lightly of the new net-carb measurements. Many of the low-carb weight-loss programs are trying to get their followers to use “net carbs” as the measurement of choice for the appropriateness of a carb food in their diet. This is a measurement of the “bad carbs” left in a food after you adjust for those carb ingredients that don't immediately affect blood sugar. The folks at Atkins Nutritionals say the proper way to measure net carbs is to subtract fiber (as well as sugar alcohols and glycerin, when applicable) from the total carbs listed on the nutrition facts panel of a product. But that's just their version, and that's the problem. “Net carbs” is not a regulated or standardized measurement--manufacturers can define it how they want, and say what they want on product packaging. And there is no science to say that tracking net carbs offers any unique weight-loss benefit.

Sunday, April 26, 2009

Raisin Bran Muffins

1 cup raisin bran flakes cereal (I use a brand called Mom's Best that I purchase from my local health food store)
3/4 cup 1% milk
1 egg
1/4 cup coconut oil
2 T. agave
1 cup whole wheat pastry flour
1/2 cup oat bran
2 T. flax seeds
2 1/2 tsp baking powder
1/2 tsp sea salt
1/2 tsp cinnamon
1/4 cup turbinado sugar (or sucanat)

Preheat oven to 400 degrees:
Combine the cereal and milk until moistened. Beat in egg, agave and coconut oil. In a separate bowl, mix flour, oat bran, flax seeds, baking powder, salt, cinnamon and sugar. Mix the dry ingredients in with the wet only until combined. Do not over mix. Scoop batter into an oiled, 12 cup muffin pan. Bake for 20 minutes.
Optional: Add chopped pecans or walnuts, oats and raisins.

Tuesday, January 13, 2009