tag:blogger.com,1999:blog-88924005034627753922024-03-13T11:00:38.976-06:00Healthy Alternatives: Nutritious and Delicious Recipes I spend a lot of time on the internet - scouring it for new recipes and adaptations. I created this blog to house and share some of my favourite discoveries and creations.<br>
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My husband and I are vegetarians and attempt to follow a low-GI diet. These two dietary requirements means I have a lot of fun challenges in the kitchen.
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Please join me in my journey for nutritious and delicious alternatives to our everyday and fancy foods!C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-8892400503462775392.post-48294672736722641712013-04-07T08:47:00.000-06:002013-08-13T12:38:44.653-06:00Chocolate Zucchini Loaf (New & Improved!)So, as many of you may have noticed I had a recipe for a healthy Chocolate Zucchini loaf on my blog. It was a great recipe (although, there was a typo in it that I never noticed til I read it over the other day). However, I now have an EVEN BETTER recipe. It's moist, it's a bit ooey-gooey, it's nutritious, and it has NO added fat whatsoever! The only thing I haven't done is replace the all-purpose flour with whole grain - was worried to mess with perfection! Perhaps next time I make it I will do so and report in.<br />
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<b>Perfect Chocolate Zucchini Loaf</b><br />
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1/2 Cup Apple Sauce<br />
1/2 cup white sugar<br />
1/2 cup brown sugar | {Note: I used 1 cup of Palm Sugar (a low GI sugar made from coconut) and it worked beautifully, so I am guessing that any combination of sugars you desire will be fine.}<br />
1 tsp vanilla extract<br />
2 eggs (or equivalent in egg substitute* to keep it vegan)<br />
1 1/2 cups zucchini, grated.<br />
1 cup all-purpose flour<br />
1/2 cup unsweetened cocoa powder<br />
1 tsp baking soda<br />
1/4 tsp baking powder<br />
dash salt<br />
1/2 tsp cinnamon.<br />
3/4 cup chocolate chips (vegan, if that's what you're going for)<br />
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1. Combine the applesauce, sugar, and vanilla. Add the eggs and zucchini.<br />
2. In a separate bowl combine the flour, cocoa, soda, powder, salt, and cinnamon. Add to the wet ingredients.<br />
3. Stir in the chocolate chips.<br />
4. Pour into a (parchment paper-lined) loaf pan. Bake 60-70 minutes at 350'F<br />
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Note2** I am not a vegan but I made my loaves this week vegan because I had no eggs and my chocolate chips were vegan by coincidence (by the way, Kirkland Chocolate Chips from Costco are fantastic!). One FAST and easy way to have an <b>egg substitute</b> (and what I used when I made this loaf) is:<br />
1 tbsp <i>ground</i> flaxseed + 3 tbsp water = 1 egg. (Doubled in in this case as it calls for 2 eggs).<br />
Combine the flax and water and let stand a few minutes until it gets gelatinous (similar to eggwhite).<br />
Works like a dream!<br />
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Nutrition Info for 1/10 of the loaf (depends how thick or thin you slice the loaf):<br />
(with egg substitute):<br />
230 calories | 6g fat | 44g carbs (4g fiber, 24g sugar) | 8g protein<br />
(with egg): <br />
240 calories | 6g fat | 44g carbs (4g fiber, 24g sugar) | 9g protein<br />
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<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-79444567159186472902013-03-22T19:44:00.000-06:002013-08-13T12:50:36.870-06:00Pad Thai SoupThis is a fantastic modification of a traditional Thai favourite. As a bonus, it only takes about 15 minutes to whip up!!<br />
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<b>Pad Thai Soup</b></div>
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3 tbsp oil</div>
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2 Cloves garlic, minced</div>
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4 oz diced extra firm tofu (for you non-veg types, can use chicken)</div>
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4 cups vegetable broth</div>
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4 oz rice noodles (aka Pad Thai Noodles)</div>
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1/4 tsp <a href="http://www.huyfong.com/no_frames/sriracha.htm">sriracha</a> sauce (adjust to taste)</div>
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3 tbsp soya sauce</div>
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salt to taste</div>
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1/4 cup roasted peanuts, crushed</div>
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1/4 cup chopped green onions</div>
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Red pepper flakes for sprinking</div>
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In a large pot heat the oil and add the garlic. </div>
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Add the chopped tofu and fry for 5 minutes (or until lightly browned).</div>
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Add the broth, noodles, sauces, salt, and peanuts. Cook until the noodles are soft (about 5-10 mins)</div>
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Serve with onions, extra peanuts, and pepper flakes sprinkled on top.<br />
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*NOTE: If you are someone who eats fish, adding about a tsp-tbsp (to taste) of fish sauce will add some authentic flavour, I would not add salt if doing so.<br />
*NOTE 2: Serve immediately! The noodles soak up the broth if left to sit and makes the soup thicker and less soupy. Still tastes fine, but texturally different.<br />
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<b>EDIT (April 21, 2013):</b><br />
<b>Today I made this again and served it with a lime wedge for squeezing and a handful of fresh beansprouts to garnish. I also made it with 2 tbsp oil (instead of 3). It was FABULOUS!!! The fresh "zing" of the lime wedge brightened up the flavour amazingly! Will make it like that from now on. (By using 1 tbsp less, you save yourself 30cal and 3g fat per serving!)</b><br />
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Awesome!<br />
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Nutrition Info:<br />
Per serving (1/4 of the batch)<br />
341 Calories | 19g fat | 32g Carbs (3g fiber, 2g sugar) | 11g Protein<br />
*The fat is high, I know that. Mostly it comes from the peanuts - but also the oil and the tofu. Next time I will try making this with less oil and see how it goes, I imagine you could make this with half the oil in the recipe.<br />
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<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-90329419186268116522013-03-10T16:37:00.001-06:002013-08-13T12:40:41.486-06:00Cranberry Walnut Dark Chocolate Cookies (Gluten Free, Vegan, Low GI)<div dir="ltr">
Ok so I had a cookie similar to this at the [awesome] bakery in our natural food store in town. It was midnight last night and I was craving it. Crazy, I know. I made these cookies - at about 12:30 this morning - and they are fantastic! Not exactly like the ones I was wanting but still great.
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Now I need to make mention of the fact that these are not low calorie in any sense of the imagination, they also aren't low fat - at all! In fact, if you are really really watching what you eat - you should not make these (you won't be able to resist!!). However, as an occasional treat they are fantastic. How, you ask, are these appropriate for a Healthy Food blog? These made the cut because<b> they are made from 100% wholesome, unprocessed, natural, unrefined ingredients. </b></div>
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Here's the recipe - don't have have a heart attack at the nutrition info afterwards - just eat them and enjoy their wholesome goodness! </div>
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PS: I'm going to work on getting the fat lower, I don't think they need as much oil as I put in.</div>
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<b><i>Cranberry Walnut Dark Chocolate Cookies (Vegan, GF)</i></b></div>
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<i>Ingredients:</i></div>
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1 1/4 cup finely ground almonds (almond meal, almond flour)</div>
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1/4 tsp sea salt</div>
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1/4 tsp baking soda</div>
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1/4 cup grapeseed or canola oil</div>
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1/4 cup maple syrup</div>
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1/2 tsp vanilla</div>
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1/2 cup chopped walnuts</div>
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1/4 cup dark chocolate chips/chunks/pieces (make sure they are vegan, if that's important to you)</div>
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1/4 cup dried cranberries</div>
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-Combine the almonds, salt & soda, in a medium bowl.</div>
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-In a second bowl combine the oil, syrup and vanilla.</div>
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-Add the wet ingredients to the dry. Combine well.</div>
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-Add the nuts, fruit, and chocolate. Combine.</div>
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(This dough will be fairly wet/gooey. That's ok.)</div>
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-Shape into 1/2 inch ball and press on parchment paper lined baking sheet.</div>
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-Bake 7-10 mins 350'F</div>
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(Makes about 14 cookies)</div>
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Nutrition info: (per cookie...don't look if you don't want to know):</div>
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170 Calories | 14g fat | 10g carbs (6g sugar, 2g fiber) | 4g protein</div>
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<b>** Remember, that there is no wheat flour in this recipe. The fat content seems high due to the use of almond meal instead of wheat flour. Almonds are nutritious and their fats are healthy!</b></div>
C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-48488487675252496662013-03-06T07:41:00.001-06:002013-08-13T12:40:57.729-06:00Bircher MuesliMuesli was invented around the turn of the 20th century by a Swiss doctor named Maximilian Bircher-Benner. He created it for his patients due to the nutritious nature of fruits, nuts, and grains. Now we can buy muesli in a box and we just pour milk over it (like any other cereal) and eat it straight away. This was not the intention of the original Bircher muesli. Muesli is actually designed to be soaked overnight (or for a few days) in milk, or juice (!). Anyway, I first had "traditional" Bircher muesli at <a href="http://www.wildflourbakery.ca/">Wildflour Artisan Bakery Cafe</a> in Banff, AB (one of my top favourite places to eat anywhere) and fell in love. Here is my variation of this delicious and nutritious dish. There is LOTS of room to modify to your own liking. It can be different every time you make it! Fun!<br />
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Bircher Muesli<br />
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2 Cups rolled oats (or any combination of uncooked rolled oats, steel cut oats, spelt flakes etc)<br />
1 Apple, grated (skin on)<br />
1/2 cup pumpkin seeds<br />
1/2 cup sunflower seeds<br />
1/4 cup walnut crumbs/pieces<br />
1/4 cup slivered almonds<br />
(can use any combination of your fav nuts/seeds)<br />
2 tbsp each chia seeds, hemp hearts,<br />
1/2 cup diced prunes (or any other dried fruit)<br />
Juice and zest of 1 orange<br />
2 cups apple juice<br />
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Combine all in a large bowl. Cover and store in fridge overnight. Serve in the morning - will last about 3 days. Serve topped with yogurt (non-dairy if you want to keep it vegan) and fresh fruit.<br />
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Delish!<br />
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Nutrition Info (for approx 1/2 cup serving)</div>
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241 Calories | 12g fat | 25g carbs (5g fiber, 12g sugar) | 13g protein.</div>
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<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-45370309386519925642013-02-09T19:59:00.000-06:002013-08-13T12:50:50.870-06:00Chole Palak (Chickpea Curry with Spinach)WOW! This is all I can say about this phenomenal dish. I had some spinach that was going to go bad and needed something to do something with it. I wasn't overly inspired so I spent some time on the web searching for something new and exciting...the result was fabulous. Hubby and I both absolutely LOVE Indian food and are always excited to try something new. <br />
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This recipe combined many healthy and delicious ingredients resulting in a spicy, flavourful, nutritious dish that I will definitely make again and again.<br />
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<b>Chole Palak </b><br />
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1 can chickpeas (garbanzo beans)<br />
3 cups spinach, finely chopped<br />
2 medium tomatoes, cubed<br />
1/2" piece of ginger root. cubed<br />
1 green chili (deseeded if you want a milder dish)<br />
3 tablespoons canola oil<br />
1 tsp cumin seed<br />
1 tbsp coriander powder<br />
1/2 tsp turmeric<br />
1/2 tsp chili powder<br />
1/2 tsp salt (or to taste)<br />
1/2 tsp garam masala (available in the spice aisle in most supermarkets)<br />
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-Drain and rinse the chickpeas, set aside.<br />
-In a blender or magic bullet or similar, blend the tomatoes, green chili, and ginger to make a puree. Set aside.<br />
-Heat the oil, over medium, in a large saucepan (with lid). <br />
-Drop one cumin seed into the oil, the oil is hot enough if the seed sizzles. Once pan is hot enough, add all the cumin seeds. Fry for a few seconds.<br />
-Add the tomato puree, coriander, turmeric, chili powder. Cook until the oil starts to separate and the mixture reduces by about half (about 4 minutes).<br />
-Add spinach, salt, and 1/2 cup water. Cover, cook over medium heat for 5 minutes.<br />
-Add chickpeas. Mash some chickpeas slightly - this will thicken the sauce.<br />
-Reduce pan to low and cook an additional 8 minutes. You may wish to add about another half cup water if it starts to get too dry. <br />
-Add garam masala and cook for another 1 minute.<br />
Serve with naan, roti, or other bread if desired.<br />
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This made about 4 smallish servings. (But, the calories are low enough to have seconds! ;-) )<br />
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Nutrition Info for 1/4 of the batch:<br />
223 Calories | 12g fat | 22g Carbs (5g fibre, 2g sugar) | 7g Protein<br />
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**I found that having everything ready before I started preparing this made it go very smoothly. I had all the veggies chopped/pureed, the spices measured and the whole thing took just over 30 mins. Really quick and super awesome.<br />
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<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-61246002009464473812013-01-07T22:45:00.000-06:002013-08-13T12:41:34.181-06:00Random Raspberry Ricotta DessertSo, tonight after our dinner I was craving something sweet. I wasn't terribly hungry and really didn't need a large rich dessert. I perused the cupboards, freezers, fridge and came up with this AMAZING winner!<br />
(No picture...are you shocked? You shouldn't be! But, since this was such a hit I will definitely be making it again and will definitely take a photo)<br />
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To make ONE SERVING (can do this for as many as you like)<br />
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1/4 cup frozen raspberries<br />
1/8 cup low fat ricotta<br />
1 tbsp toasted almonds (slivered or sliced)<br />
1 tsp pure maple syrup<br />
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-In a custard cup (or any small dish):<br />
Warm berries in the microwave until they are melted, juicy, and warm (15-20 sec in my microwave, may differ with yours)<br />
-Top the warm berries with the ricotta<br />
-Top the ricotta with toasted almonds (can just toast them in a dry pan over med. heat in about 3 minutes)<br />
-Drizzle maple syrup over everything<br />
-Serve immediately<br />
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THIS WAS DIVINE! Tasted sweet, rich, creamy, fruity. The cool and creamy ricotta over the warm berries was a fabulous contrast. The crunchy, toasty almonds were perfect and the maple syrup drizzle just cut the tartness of the raspberries perfectly!<br />
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This is a perfect dessert because there is nothing fake, processed, chemical-y, - just pure goodness!<br />
(Also, this is extremely nutritious - raspberries are LOADED with vitamins and minerals and FIBER!, ricotta is a low cal/fat way to get lots of good protein, almonds are nutritional powerhouses, and maple syrup is an antioxidant superstar (not to mention a low GI sweetener).<br />
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Nutrition Info (per 1 serving):<br />
123 Calories | 7g fat | 14g carbs (4g fiber, 8g sugar) | 6g proteinC.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-56310307427340824152012-07-31T17:49:00.000-06:002013-08-13T12:47:33.942-06:00Vegetarianism<div class="separator" style="clear: both; text-align: center;">
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Any longtime readers of this blog know that my hubby and I have for some time been eating more and more vegetarian dishes. What I neglected to tell you was that we actually decided to become full fledged vegetarians.<br />
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Personally I have always taken issue with the concept of eating meat. But, like most of us, we are so socially conditioned to do so I never questioned it fully.<br />
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I was one of those kids that would find an injured insect and attempt to nurse it back to health. When I first learned that grasshopper legs keep jumping when you tear them off I had to to try it to see if that REALLY is what happened - then I felt just awful! I cried for a long time feeling guilty, knowing I had caused this insect pain just to appease my own curiosity. I also did the same when I learned about burning ants through a magnifying glass. I loved animals, kept many pets growing up, enjoyed nature, and respected all of these.<br />
Now, as an adult I have a comprehension of biology and sentiency. I know now that those bugs I injured did not suffer as that they are too far down the evolutionary tree to be sentient. However, I love that my childlike mind was so very concerned for their well beings. Undoubtedly, it was experiences like those that have brought me to who I am today.<br />
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However, along with now knowing those bugs were not sentient - I know that all those cows, pigs, chickens etc. that I have eaten - were. I never liked seeing the whole chicken or turkey on Thanksgiving. The gutbag, the odd stray feather, anything that reminded me of exactly what it was that we were going to be consuming. As an adult I've prepared more than a few turkeys and anytime I find a stray lung or kidney still attached inside, or the stray feather - I was unable to eat the meat when it was done. When eating meat with the bone in: if my teeth touched the bone - I was done. Could not finish my meal. Too gross. Noticing the pores on chicken skin...done. The odd artery or vein in meat - sickening. Over the years I always said "I could easily be a vegetarian, I don't even like meat to begin with". The issue was (and not a good one at that) that my husband was still a meatloving carnivore. My husband cannot cook - and I was not going to be cooking two meals every day. I work full time too - the extra kitchen work was enough already without an extra duty of creating two different meals. This was before I had strongly and deeply investigated my ethical questions about meat eating. Without thinking about it I knew I didn't like the taste of meat or any of the things that made it seem like the animal. <br />
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Then about two years ago my husband began an in depth study (of his own volition) of science and philosophy. Naturally amongst those communities you find many current and historical figures who have decided that meat eating is wrong. Never one to back down from a good argument my husband began to research this in depth. Much to my glee, he was unable to find any good argument FOR eating meat and many good ones against. Being a rational and logical person he concluded that, even though he still enjoyed meat, he knew that it was irrational to continue to consume it. The evidence for vegetarianism is many, the evidence against is few. We looked at and researched the environmental impacts, the health impacts, the cruelty, the economics (personally and globally) and decided that without a shadow of a doubt that vegetarianism was the way to go for us. This was approximately 8 months ago.<br />
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At first we thought we'd be vegetarians <i>most</i> of the time. That in those awkward family dinner situations we might still eat meat. This was a short-lived idea because being rational people we could not rationalize such hypocrisy. It was either all or nothing and we opted for all.<br />
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There have been a few awkward moments. Having to tell people who have invited us for dinner that we no longer eat meat and having to bring our own dish (something I don't mind doing). Learning the etiquette has been one of the toughest parts. I don't miss meat and surprisingly neither does my hubby! We both missed bacon for some time but that has passed. We just remember that the meal we are eating was not borne of cruelty - no animal suffered so I could eat my beans!; and that my meal was cheaper, has more fiber, and less fat (and almost no saturated fats) than its meat-laden counterpart.<br />
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Being a good cook has also helped in this journey. I am able to modify our old favourites into new vegetarian favourites and I'm able to identify possible winners just from reading recipes. My blog has long contained many vegetarian recipes (even before we were vegetarians) because they are just plain healthier. My blog will continue to contain vegetarian recipes. If you want to add meat then by all means do so. Just note that it will change included nutritional information.<br />
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If you have any questions about vegetarianism, want to know more about my story, are interested in some excellent resources then please feel free to contact me anytime. I will answer every email!C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-65201902062345301402012-06-03T21:45:00.001-06:002013-08-13T12:43:32.018-06:00Unbelievable Peanut Butter Cookies (Gluten Free)This recipe came from my mom. (Thanks Mom!!). This is the coolest recipe for peanut butter cookies I've ever seen. Takes, literally 2 minutes to whip up and then just a few minutes in the oven. You will read the ingredients below and go "WHAT!? That can't possibly work!" Well, I assure you, it does. This recipe is so fast and so delicious that it is my standby for cookies in a hurry. We make them (even my culinarily-challenged hubby) regularly. No funny ingredients you don't need. Just pure peanut buttery goodness.<br />
<br />
Ingredients:<br />
1 Cup Natural Peanut Butter<br />
1/2 Cup sugar<br />
<a href="http://1.bp.blogspot.com/-ib6AubLGS2M/T8wuvs5ER_I/AAAAAAAACJY/YAEzE158Cx8/s1600/IMG_20120603_213812.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-ib6AubLGS2M/T8wuvs5ER_I/AAAAAAAACJY/YAEzE158Cx8/s320/IMG_20120603_213812.jpg" width="320" /></a>1 egg<br />
(That's it!)<br />
<br />
Method:<br />
-Mix all ingredients together with a wooden spoon until it takes on a firm doughy texture.<br />
-Shape into 1" balls and place about 1.5 inches apart on a cookie sheet. <br />
-Press slightly with a fork.<br />
-Bake 350'F for about 10 minutes (this will vary from oven to oven, start watching them around 8 minutes. They will be done before you think they are)<br />
-Let cool slightly<br />
-Serve.<br />
<br />
Makes about 1 dozen.<br />
<br />
Nutrition Info per 1 cookie<br />
147 Calories | 10g fat | 11g carbs (8g sugar, 1g fiber) | 4g protein<br />
<br />
*I've also made these with chocolate chips in them...divine!!<br />
** You might look at these nutrition facts and wonder how these are a "healthy alternative". To that I have two responses: 1) No matter how healthy you are eating, you still deserve a treat once in awhile. 2) Look at the ingredients - no added fat, using natural peanut butter reduces added sugar, no added preservatives...all just good wholesome stuff...maybe just don't eat the whole batch :PC.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-19687903589563760922012-05-30T20:03:00.001-06:002013-08-13T12:43:41.131-06:00Pineapple Stir Fry with TofuTonight I was feeling stuck trying to figure out what to have for supper. It's summery outside but we BBQed last night, I didn't feel like something baked in the oven, or something heavy like stew or hot like soup. Naturally my mind went towards a stir fry. I didn't feel like a typical Chinese stir fry that is loaded with salt and soya sauce. I looked through my fridge, found I had an array of fresh produce and invented this recipe:<br />
<br />
1/4 cup (or more or less) slivered almonds (or peanuts, or cashews, or a nut of your choice)<br />
3 tbsp vegetable stock<br />
3 tbsp teriyaki sauce<br />
1 tsp soya sauce<br />
1/2 tbsp honey<br />
1 tsp <a href="http://www.huyfong.com/no_frames/sriracha.htm">sriricha sauce</a> (available cheaply at grocery stores everywhere)<br />
1 tbsp of an oil of your choice (I used coconut oil)<br />
1/2 block firm tofu, cubed<br />
2 cloves garlic, minced (or 1 tsp of jar garlic)<br />
5 chives (or a few green onions), chopped<br />
1 sweet pepper, diced<br />
1/4 can baby corn<br />
1/4 cup sweet peas<br />
1/2 cup (or more) fresh pineapple, cut into small chunks<br />
1/2 tsp dried basil (or a some fresh basil leaves, sliced)<br />
1 tbsp <a href="http://www.gourmetgarden.com/en-ca/product/view/Lemon-Grass">lemon grass paste</a><br />
2 tsp finely grated ginger<br />
Small handful chopped cilantro<br />
<br />
1) In a DRY wok (or large frying pan), toast the nuts over medium heat until fragrant and slightly browned. Remove from pan, set aside<br />
2) In a small dish stir together vegetable stock, teriyaki sauce, honey, soya sauce and siricha. Set aside.<br />
3) Heat oil over medium heat in wok. Fry the tofu until slightly browned. Remove from pan, set aside.<br />
4) In remaining oil, sauté the garlic for a minute (don't let burn) and add all the rest of the vegetables, pineapple, basil and lemon grass paste. Stir fry until the pepper starts to soften.<br />
5) Pour the sauce over the mixture in the pan and add the nuts. Stir fry for about 5 minutes or until the veggies are cooked, the sauce has reduced slightly and thickened and the mixture is aromatic.<br />
6) Stir in the cilantro and serve over a bed of hot rice or quinoa.<br />
<br />
This was delicious! I served this in a bowl lined with a bed of fresh spinach, topped with quinoa (cooked in veg. broth instead of water) Wonderful and summery!<br />
<br />
Sorry, no picture...again! I'm being really bad at remembering to photograph my meals. I PROMISE TO GET BETTER!<br />
<br />
Nutrition Info for half the stir fry (This serves 2 hungry people or 3 less hungry people):<br />
396 Calories | 23g fat | 23g carbs (5 fibre, 18 sugar) | 20g protein<br />
<br />
(Note* almost ALL the fat in this comes from the oil and the nuts, remember - these are GOOD fats [assuming you are using a good quality vegetable or coconut oil])C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-15735976032902472952012-05-28T20:12:00.000-06:002013-08-13T12:51:11.050-06:00Vegetable Miso Soup with NoodlesThis was a recipe I made up tonight. Was delicious. As this is my first time making it AND it was invented on the spot, measurements might be slightly off. When I make it again, I'll confirm the measurements AND take a picture (oops).<br />
<div>
<br /></div>
<div>
1 tbsp sesame oil</div>
<div>
1/2 medium onion</div>
<div>
1 tsp minced garlic (from a jar) or 2 cloves, minced</div>
<div>
8 cherry tomatoes halved or 2 medium tomatoes chopped</div>
<div>
6 cups water</div>
<div>
2 vegetable bouillon cubes</div>
<div>
1/2 can chopped baby corn</div>
<div>
1 tsp grated fresh ginger*</div>
<div>
1 bunch green onions or about 10 chives, chopped</div>
<div>
1/2 block firm tofu, cubed</div>
<div>
1 bag (the small bag, forget the weight) baby spinach</div>
<div>
2 pieces<a href="http://images.search.yahoo.com/images/view;_ylt=A2KJkIU1LsRPoj8AisaJzbkF;_ylu=X3oDMTBlMTQ4cGxyBHNlYwNzcgRzbGsDaW1n?back=http%3A%2F%2Fimages.search.yahoo.com%2Fsearch%2Fimages%3Fp%3Dlong%2Blife%2Bnoodles%26phrase%3D1%26_adv_prop%3Dimage%26va%3Dlong%2Blife%2Bnoodles%26fr%3Dgoodsearch-yhsif%26tab%3Dorganic%26ri%3D37&w=400&h=400&imgurl=www.asianfoodgrocer.com%2Fimg%2Fprods%2Faaa%2F48%2Fan110_400.jpg&rurl=http%3A%2F%2Fwww.asianfoodgrocer.com%2Fproduct%2Flong-life-instant-noodle-14-oz&size=43+KB&name=Asian+Noodles+%C2%BB+Miscellaneous+Noodles+%C2%BB+Long+Life+Instant+Noodle+14+...&p=long+life+noodles&oid=a78752e678bb1c826e76530e38d3cc7d&fr2=&fr=goodsearch-yhsif&tt=Asian%2BNoodles%2B%25C2%25BB%2BMiscellaneous%2BNoodles%2B%25C2%25BB%2BLong%2BLife%2BInstant%2BNoodle%2B14%2B...&b=31&ni=200&no=37&ts=&tab=organic&sigr=1257qpltt&sigb=14kluimuo&sigi=11mkt6740&.crumb=cLL.RSCFVlo"> longlife noodles</a></div>
<div>
2 tbsp white <a href="http://en.wikipedia.org/wiki/Miso">miso</a> paste</div>
<div>
1-2 tsp sambal oelek (optional)</div>
<div>
<br /></div>
<div>
In a large pot sautee the onion and garlic and tomatoes in the oil until tomatoes collapse and the onion is soft and translucent.</div>
<div>
<br /></div>
<div>
Add the water, the bouillon cubes, the ginger, and baby corn and bring to a boil. Simmer for 5 minutes.</div>
<div>
<br /></div>
<div>
Reduce heat to LOW (make sure it's not boiling anymore) and add everything else. Stir and keep warm but not boiling until the miso dissolves, the spinach is wilted, and the noodles are soft.</div>
<div>
<br /></div>
<div>
Serve.</div>
<div>
<br /></div>
<div>
Be sure to stir your portion as the miso settles.</div>
<div>
<br /></div>
<div>
{Note: When I was making this, I forgot I had intended to put in some shredded carrot and a shredded nori (dried seaweed) sheet. Next time.}</div>
<div>
<br /></div>
<div>
Nutrition Info per approx 1.5 cup serving:</div>
<div>
130 Cal | 5g fat | 15g carbs (2g fiber, 2g sugar) | 6g protein</div>
<div>
<br /></div>
<div>
*Tip! I keep a knob of fresh ginger root in my freezer. This way I always have the delicious and fragrant flavour of fresh ginger without ever worrying about it going bad. Just take it out of the freezer and grate it on a ginger grater or on the fine side of your cheese grater. Makes a delicious powdered ginger, much better than the flavourless store-bought type.</div>
C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-9026868980107265942012-05-07T17:35:00.001-06:002013-08-13T12:44:06.331-06:00Delicious Homemade HummusAfter you've made homemade hummus once - you'll never go back to the store-bought variety. This takes, literally, 5 minutes (or less) to make. It's also WAY tastier than the ones you pay for at the store as well as being a fraction of the cost to make. <br />
<br />
Ingredients:<br />
<br />
1 can of chickpeas (or cooked dried ones - but canned is easier), drained and rinsed<br />
1/4 cup <a href="http://www.bulkbarn.ca/en-ca/products.html?product=2381&search=Tahini">Tahini</a> (this is readily found at the supermarket but I recently found it at the Bulk Barn for much cheaper)<br />
3 Tbsp lemon juice<br />
2 Tbsp Olive Oil<br />
2 Cloves of garlic (or approx 1 tsp of Jar Garlic)<br />
Salt and Pepper to taste<br />
2-3 Tbsp hot water.<br />
<br />
Put everything but the salt, pepper and water into a food processor. Blend until smooth. Add salt and pepper and 2-3 tbsp hot water (to thin mixture slightly) mix until smooth.<br />
<br />
This recipe leaves plenty of room to be modified. I haven't done any modifiers yet (as I LOVE this version) but I'm sure that adding different herbs/spices would be fabulous. I'm thinking some sambal oelek or chipotle for a zing. Roasted red peppers. Roasted onions/garlic. Man, the possibilities are endless....<br />
<br />
Nutrition per 1 tbsp (approx)<br />
<br />
33Cal | 2g Fat | 3g Carbs (1g fiber, 1g sugar) | 1g Protein<br />
<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-27703860297288266292012-03-25T19:36:00.001-06:002014-06-26T21:40:22.390-06:00Thai Green CurryThai food is a very nutritious, delicious, different way of ensuring you're getting all your veggies. I make and experiment with this dish frequently. It doesn't always turn out the same but it is always delicious! The heat/flavour of your green curry will depend greatly on the brand of green curry paste you are using (or if you make the paste yourself). I have a recipe for the paste that I've not yet tried, but when I do - you'll be the first to know :) <br />
<br />
Here's the basic recipe I use for my green curry (feel free to experiment and alter to your heart's content)<br />
<br />
1 pkg firm tofu<br />
1 tbsp of green curry paste (or more - the brand I have is very authentic and very hot so I don't need much - if you have a name-brand/mass produced version, these tend to be milder so you may want to use 2 tbsp -or more if you like it very hot...play around with it.)<br />
1/4 tsp salt<br />
2 cans LITE coconut milk<br />
1/2 cup vegetable broth<br />
1 medium eggplant, diced<br />
1 red pepper, diced<br />
1/2 cup frozen peas<br />
1/2 can bamboo shoots (optional)<br />
Any other veggie you feel would go well<br />
1 tbsp brown sugar (or to taste)<br />
1tbsp lime juice<br />
salt to taste<br />
<br />
-Drain tofu between two paper towel lined plates for 30 mins.<br />
-Cut tofu and eggplant into 3/4 inch cubes<br />
-In large saucepan, heat 1 tbsp oil over medium heat; fry curry paste and 1/4 tsp salt for two minutes. Stir in coconut milk and broth; bring to boil.<br />
-Add tofu, eggplant, peppers, bamboo shoots, and any other veggies you like (okra, green beans are good choices) but NOT the frozen peas; and brown sugar.<br />
-Reduce heat and simmer, covered; stirring occasionally until eggplant is tender.<br />
-Add peas; simmer 3 minutes. Stir in lime juice and salt to taste.<br />
-Serve over jasmine or basmati rice.<br />
<br />
<br />
<i>I forgot to take a picture of this but next time I make it I'll be sure to add a photo of this colourful dish.</i><br />
<i><br /></i>
Nutrition Data (per approx 1 cup serving - excluding rice)<br />
234 Cal | 16g fat | 14g carbs (3 fiber, 5 sugar) | 11g protein<br />
<br class="Apple-interchange-newline" />
<br />
<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-63497401844416455652012-03-24T21:19:00.002-06:002013-08-13T12:50:19.189-06:00Marrakesh Stew<span style="font-family: inherit;">In our endeavours to eat more and more vegetarian food and less and less meat I have been experimenting with several different vegetarian dishes. (I will make a separate post about the gradual shift to vegetarianism another time). One of the many fantastic dishes is this curried Moroccan stew</span><br />
<div>
<span style="font-family: inherit;"><br /></span>
<br />
<div>
<span style="font-family: inherit;">Here's the recipe:</span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<b><span style="font-family: inherit;">Marrakesh Stew</span></b></div>
<div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 onions, chopped</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 carrots, chopped</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-5gL9Ju5NbCU/T26LmJdm7ZI/AAAAAAAABVM/CU7AAyhauqw/s1600/2012-03-24+20.38.26.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: inherit;"><img border="0" height="240" src="http://1.bp.blogspot.com/-5gL9Ju5NbCU/T26LmJdm7ZI/AAAAAAAABVM/CU7AAyhauqw/s320/2012-03-24+20.38.26.jpg" width="320" /></span></a></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 cups vegetable stock</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 cups lite coconut milk</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1 tsp cinnamon</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1/2 tsp cayenne pepper*</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 tbsp curry powder</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 tbsp ground cumin</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1/2 tsp tumeric</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 white potatoes, cubed</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1 sweet potato, cubed</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1 small eggplant, cubed</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">6 cloves garlic, crushed</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 green peppers, diced</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1 red pepper, diced</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">1 zucchini, diced</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 cups cooked or canned chick peas</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">3 tbsp raisins</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">2 tbsp toasted coconut</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">sea salt to taste </span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">1. Put the onions and carrots in a large pot with 1/2 cup vegetable stock and cook over medium heat until onions soften a bit - about 3 minutes.</span><br />
<span style="font-family: inherit;">2. Add the coconut milk and the spices. Cook for 1 minute while stirring.</span><br />
<span style="font-family: inherit;">3. Add the white and sweet potatoes and the rest of the stock. Cover and let cook 5 minutes.</span><br />
<span style="font-family: inherit;">4. Add the remaining ingredients (except the salt), stir, cover and cook until vegetables are just soft, about 20-30 minutes.</span><br />
<span style="font-family: inherit;">5. To bring out all the flavours, season to taste with a pinch or two of sea salt.</span><br />
<span style="font-family: inherit;">6. Serve over cooked, brown rice or quinoa</span></div>
</div>
</div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">*You might find that 1/2 tsp cayenne is too much. This dish has quite a zing. Not burn-your-face-off hot, but definitely spicy. Next time I'm going to try with a bit less cayenne (and cumin perhaps) to see if that helps bring out the rest of the flavours.</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">Nutrition Info per approx 1 cup (excluding rice/quinoa)</span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;"><br /></span></div>
<div style="color: #222222; line-height: 18px; text-align: left;">
<span style="font-family: inherit;">230 Cal | 6g fat | 37g carbs (7 fiber, 13 sugar) | 7g protein</span></div>
C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-35691663856688699752012-01-02T21:29:00.000-06:002013-08-13T12:45:02.174-06:00Back on track - Happy 2012Wow, it's been awhile since I posted to this blog. Time just gets away on a person...who knew that work, home, pets, husband, holidays, life could all be so time consuming :P. Tomorrow I start back to work after a [much needed] 2 week break. In honour of a new year it's time to get back on track of eating healthy and, where possible, low-gi and more vegetarian. We all know that the holiday season can wreak havoc on healthy eating habits...delicious baked goods abound, candies, hors d'oeuvres at parties, huge meals designed to satisfy (and overstuff). Today my husband and I purged our cupboards of all the goodies and junk food and went shopping to resupply our kitchen with supplies for nutritious and delicious meals and snacks. I told the hubby I was going to make a list to stick to our fridge of all healthy meal and snack ideas...instead of just doing so in Word I'm going to do so here to share with you as well. <br />
<br />
<b>Breakfasts:</b><br />
-1/2 cup low- or no-sugar added Muesli with 1/2 cup low fat milk or plain yogurt<br />
-Homemade porridge (made with 1/3 cup Old Fashioned -not instant rolled oats) - top with some cinnamon and low fat milk, or plain yogurt, or a tbsp of REAL maple syrup, or fruit (fresh, dried, frozen - your choice)...try to avoid the hefty amount of brown sugar that is so tempting.<br />
-Sourdough toast with Almond butter (or other nut butter)<br />
-Scrambled egg white (add some veggies or salsa if you like) and a piece of toast<br />
-Turkey bacon, cheese, fried egg on a sourdough English muffin.<br />
-Frozen fruit, plain yogurt, and OJ smoothie<br />
-One <a href="http://cjshealthyalternatives.blogspot.com/2011/08/bran-muffins-totally-awesome.html">bran muffin</a> with a piece of cheese or babybel or a small low-calorie yogurt<br />
-A breakfast cookie (recipe to come on this blog - after some experimenting with the recipe)<br />
<br />
<b>Lunches:</b><br />
-A whole-grain tortilla spread with peanut butter and a banana rolled up inside (also good as a breakfast or a snack) - can also spread some cream cheese and roll with some veggies inside (roasted red peppers are a good choice).<br />
-A combo platter of crackers and cheese and some fruit and veggies and low calorie, low sodium cold cuts<br />
-Canned salmon (deboned..unless you like the bones, supposedly good for you but super gross...to me anyway) mixed with a tad of low calorie mayo and some green onions on a wholegrain pita<br />
-In a pinch Smart Ones (from Weight Watchers) TV dinners are ok - but not too often as they are often laiden with sodium. These frozen meals are actually really tasty.<br />
-1/2 a pita with hummus, sprouts and other veggies of choice inside makes a nice salady-sandwich<br />
- Sourdough or wholegrain sandwiches with nutritious fillings grilled on a sandwich maker or indoor grill<br />
-Salad with a simple balsamic and olive oil dressing - topped with some finely chopped apple, a few pecans and a bit of low fat feta.<br />
<b><br /></b>
<b>Dinners:</b><br />
-Grilled chicken, nicely seasoned, on a bed of wholewheat egg noodles (tossed in olive oil and basil) topped with a low calorie red pasta sauce - <a href="http://cjshealthyalternatives.blogspot.com/2011/09/salad-dressing.html">salad</a> on the side.<br />
-Vegetarian Thai curry with low-fat coconut milk<br />
-<a href="http://cjshealthyalternatives.blogspot.com/2011/08/easy-and-delicious-vegetarian-chili.html">Vegetarian Chili </a><br />
-<a href="http://cjshealthyalternatives.blogspot.com/2011/09/split-pea-soup.html">Split pea soup</a><br />
-Other homemade soups<br />
- Pizza (I made a killer taco pizza - toppings were pizza sauce and salsa mixed together, vegetarian taco "beef", green onions, cheddar cheese and topped with yogurt (after it was out of the oven, of course)...most excellent!<br />
-Sourdough or wholegrain sandwiches with nutritious fillings grilled on a sandwich maker or indoor grill<br />
-Tofu or lean meat stirfry (mind the sodium in the sauce options.)<br />
<br />
<b>Snacks: </b><br />
-Crackers and cheese<br />
-Any hand-sized piece of fruit (or handful of berries)<br />
-Small handful of nuts and/or seeds (dry roasted, unsalted)<br />
-Fruit2Go (or other brand of fruit leather - made with REAL fruit and NO added sugar)<br />
-Granola bar (making sure it has low sugar and high fibre)<br />
-Pita chips<br />
- Taco chips (baked or low-sodium if possible) and salsa<br />
- Small yogurt cup (add some All-Bran or other fibre if possible)<br />
-Veggies and hummus or tzatziki for dipping<br />
-Small piece of 70%+ dark chocolate (if the craving hits...and it will)<br />
-1% cottage cheese and some berries and/or cinnamon<br />
<br />
These are just a few ideas, as I think of things I will continue to add to this list. Breakfasts and Lunches are the ones I need most help with as those are the ones that we usually just fend for ourselves - dinner is easier as it's a meal for more than just me and I don't struggle too often.
<br />
<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-54809894475073678072011-09-10T08:08:00.002-06:002013-08-13T12:45:24.380-06:00Pumpkin LoafAs soon as the leaves start changing I start craving pumpkin! I love love LOVE pumpkin loaf but my traditional recipe had way too much sugar and fat per slice to ever even be a possibility. I made some adaptations to my recipe and it turned out fantastic! This is still quite high in calories and such but it's much better than before - I can actually eat it as a treat now and then. <br />
<br />
Pumpkin Loaf<br />
<br />
1 cup stoneground soft whole wheat flour<br />
3/4 cup All-Purpose flour<br />
1 tsp baking soda<br />
1 tsp cinnamon<br />
1/2 tsp salt<br />
1/2 tsp nutmeg<br />
1/4 tsp ground cloves<br />
1/4 tsp ground ginger<br />
1/2 cup all bran (soaked in 1/2 cup boiling water)<br />
5 tbsp sugar<br />
2 eggs<br />
1/4 cup margarine<br />
3/4 cup pumpkin<br />
1/2 cup unsweetened apple sauce<br />
1/2 cup chocolate chips<br />
2/3 cup pumpkin seeds (pepitas)<br />
<br />
-Soak the All Bran in the water and set aside<br />
-Combine the flours, baking soda, salt, and spices together and set aside<br />
-In another bowl cream the margarine and sugar with electric mixer<br />
-Add eggs, beat well<br />
-Add pumpkin, apple sauce, and soaked All Bran and mix well.<br />
-Add the dry ingredients and mix well.<br />
-Add the chocolate chips and pumpkin seeds<br />
-Bake in a large loaf pan at 350'F for 60-70 minutes (start checking for doneness with a toothpick inserted in the middle at about 50 minutes)<br />
<br />
Nutrition information (based on 1/10 of the loaf)<br />
286 cal | 14g fat | 37g carbs (5g fibre, 16g sugar) | 8g protein<br />
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You could save yourself quite a bit of calories, fat, and sugars if you left the chocolate chips out - I left them in because my hubby loves the chocolate chips in this (and I tend to agree). C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-64649888637275258012011-09-01T10:37:00.000-06:002013-08-13T12:45:41.092-06:00Salad DressingSalad dressing is a tough one. We all know we need to eat our veggies in a day and having a salad with a meal is a great way to achieve this. The problem lies in our commercially available salad dressings. Many of them are PACKED with fat (saturated and trans), cholesterol, calories, and sugar - often we don't even think to read the labels. We figure "well, I'm having salad!" but what you don't think is that with the dressing you're slathering on you might as well have eaten an extra portion of dessert.<br />
<br />
For example:<br />
Newman's Own Caesar Dressing has a whopping 85 calories and 9g fat in just ONE tablespoon (and the poor unsuspecting salad eater will often drench their salad in more than 1 tbsp of the dressing)!! For comparison's sake - a McDonald's cheeseburger has 12g fat!<br />
<br />
Something to be wary of is ordering Caesar Salad in a restaurant. We all LOVE Caesar Salad but a side Caesar can pack up to 30g fat before you've even touched your main dish...don't even want to think about a meal sized Caesar. Granted it's probably better than the fries, at least you're having lettuce but perhaps rethink your salad choice. When I'm out I often order a side garden salad (without dressing on it) and order some balsamic vinegar and olive oil on the side to drizzle over it. There is still fat from the Olive Oil but it's the healthy fat and the balsamic vinegar is fabulous tasting (and as a side bonus - its acidity will help <a href="http://cjshealthyalternatives.blogspot.com/2011/08/glycemic-index-following-low-gi-diet.html">lower the GI</a> of the whole meal) - just try to limit your portion to about 1 tbsp of the Olive Oil and unlimited Balsamic.<br />
<br />
At home is another ball game. At home you can make delicious, healthy salad dressings. Remember, making dressings that are not creamy and are more acidic slows your digestion of your meal and will keep you fuller longer and will help to limit the blood sugar spike that so often happens after a meal (ever get the early-mid afternoon slump? This is because of your blood sugar spike/drop after lunch).<br />
<br />
Here are a couple of recipes for some dressings we eat at home. Not necessarily low fat, but nutritious ingredients designed for a nicer salad:<br />
<br />
<b><i></i></b><br />
<b><i><b><i><br /></i></b></i></b>
<b><i>Honey Mustard Dressing:</i></b><br />
<a href="http://4.bp.blogspot.com/-Bh9NVGf0PoA/Tl-xuZJKlLI/AAAAAAAABBM/mg5-8oGeg5M/s1600/006.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-Bh9NVGf0PoA/Tl-xuZJKlLI/AAAAAAAABBM/mg5-8oGeg5M/s320/006.JPG" width="320" /></a>1/4 cup Extra Virgin Olive Oil<br />
2 Tbsp Orange Juice<br />
2 Tbsp white or rice wine vinegar (If no OJ can do 4 Tbsp of vinegar)<br />
1/3 cup liquid honey<br />
2 tbsp Dijon or prepared mustard<br />
1/4 cup water<br />
freshly ground pepper<br />
<br />
Combine all ingredients in a jar, cover and shake well. Keeps in the fridge about a month.<br />
<br />
Nutrition Info per 15mL (1 Tbsp)<br />
47 calories | 3g fat | 5g carbs (5g sugar)<br />
<br />
Our favourite way to have this salad dressing is over baby spinach with a tablespoon of pumpkin seeds and a tablespoon of dried cranberries sprinkled on top.<br />
<b><i><br /></i></b>
<b><i><br /></i></b>
<b><i>Caesar Salad Vinaigrette</i></b><br />
<a href="http://1.bp.blogspot.com/-iYstipF5Pis/Tl-x8S0iwaI/AAAAAAAABBQ/d78gp0zvQGQ/s1600/007.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-iYstipF5Pis/Tl-x8S0iwaI/AAAAAAAABBQ/d78gp0zvQGQ/s320/007.JPG" width="240" /></a>1 cup Extra Virgin Olive Oil<br />
1/2 cup lemon juice<br />
1/2 cup shredded Parmesan cheese<br />
1 tbsp minced garlic<br />
1 tbsp Worcestershire sauce<br />
<br />
Combine in a jar and shake well- keep in fridge.<br />
<br />
Nutrition info per 15mL (1 Tbsp)<br />
67 calories | 8g fat | 0 carb | 1g protein<br />
<br />
We have this with just some whole grain croutons (homemade or from the store) on it. There is no need for the fat packing Parmesan cheese you find in restaurant Caesar salads because it's already in this dressing and it's so flavourful that bacon is not needed at all. We don't even eat regular Caesar dressing anymore, this is so delicious.<br />
<br />
You might think that there's still 8g fat in this dressing so why not save the trouble and just eat the bought dressing? The reason is the ingredients in this dressing are very nutritious and not chemically enhanced. It's a simple vinaigrette with healthy natural ingredients. Yes there's 8g fat - but it's all good fat and you know what's in it. Take a look at the ingredients in<a href="http://www.newmansown.com/product_detail.aspx?productid=3"> Newman's Own Caesar salad dressing</a> and you'll see what I mean.<br />
<br />
These are just two of our usual salad dressings. I'll post some other ones another day.<br />
<br />
<span style="font-size: large;"><b>Edit: June 3, 2012</b></span><br />
Found a new dressing that is fantastic!!!<br />
<br />
<i><b>Yogurt Tahini Dressing</b></i><br />
1/2 cup low fat plain yogurt<br />
1 tsp Tahini (sesame seed paste)<br />
2 tsp lemon juice<br />
1 tsp honey<br />
<br />
Whisk all together until well combined.<br />
<br />
Nutrition Info per 1 tbsp<br />
15 Calories | 1g fat | 2g carbs (1g sugar, 1g fiber) | 1g proteinC.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-29640980886173358002011-08-31T10:05:00.001-06:002013-08-13T12:51:30.172-06:00Easy and delicious Vegetarian ChiliThis recipe is an adaptation of a recipe found in my <a href="http://www.amazon.ca/PCOS-Diet-Cookbook-Delicious-Recipes/dp/1425119425">PCOS Diet Cookbook</a> - a low GI cookbook for people with PCOS. I made this for supper last night and it was fabulous. We agreed that you couldn't even tell there was no meat in it because it felt very "meaty" eating it. It was satisfying and filling. Definitely going to put this in my supper rotation. The bonus was that it made a LOT of chili so there's lots left for lunches. <br />
<br />
1 tbsp olive oil<br />
2 onions, chopped<br />
2 sweet peppers (green, red, yellow), chopped<br />
3 cloves garlic, crushed (or 1 tbsp jar garlic)<br />
2 cups canned kidney beans, drained and rinsed<br />
2 cups canned black beans, drained and rinsed<br />
1/2 cup raw quinoa, rinsed<br />
28oz (796mL) can tomatoes (or 6 fresh tomatoes, chopped)<br />
1 cup bottled salsa<br />
1/2 cup water<br />
1 tsp salt (or to taste)<br />
1 tbsp chili powder<br />
1 tsp dried basil<br />
1/2 tsp each pepper, oregano, and ground cumin<br />
1/4tsp cayenne<br />
1 tbsp unsweetened cocoa powder<br />
1 tsp sugar<br />
<br />
Heat oil in a large pot. Sauté onions, peppers, and garlic for about 8-10 minutes on medium heat. Add remaining ingredients. Bring to a boil and simmer, covered for 25 minutes (or more, if the quinoa is not done), stirring occasionally.<br />
Serve.<br />
This makes about seven 1cup servings. This freezes and reheats well.<br />
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Nutrition data per 1 cup serving:<br />
269 cal | 4g fat | 47g carbs (10g fibre, 10g sugar) | 13g protein<br />
<br />
There is lots of room for modifications in this recipe - feel free to change the beans to a different type of bean or chickpeas, you can add mushrooms to the sautéeing step, you can add corn niblets towards the end of the cooking time - just remember that will alter the nutrition data slightly.<br />
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<br />C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-36766005699486606852011-08-31T08:49:00.002-06:002013-08-13T12:46:12.442-06:00Bran Muffins! Totally awesome!Here is a recipe that is great! It makes a HUGE amount of batter that lasts for 3 weeks in the fridge. Makes about 4-5dozen muffins. This recipe was originally from my step-grandma but I've adapted it to be a tad healthier. Hope you enjoy:<br />
<br />
3.5 cups All Bran (Original) Soaked in about 3 cups of boiling water<br />
3 cups natural bran<br />
1 cup wheat germ<br />
3 cups whole wheat flour<br />
2 cups All Purpose Flour<br />
3 Tbsp baking soda<br />
1 tsp salt<br />
1.5 cups sugar (brown or white)<br />
1 cup oil<br />
4 beaten eggs<br />
4 cups (1 litre/quart) buttermilk<br />
1.5 cups raisins<br />
<br />
In a VERY LARGE bowl cream together the sugar, oil and eggs. <br />
Add the flour, salt, and soda along with the buttermilk and the soaked All Bran.<br />
Add natural bran, wheat germ, and raisins. Stir well. <br />
For best results - leave 24 hours in fridge before baking. Keep batter in large container (like ice cream pail) in fridge with tight fitting lid for 3 weeks. Stir once in awhile.<br />
<br />
Bake muffins at 375'F for 18-22minutes.<br />
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Nutrition information - per muffin - based on an average of 4.5 dozen muffins per batch<br />
152 calories | 5g fat | 26g carb (5g fibre, 10g sugar) | 4g protein<br />
<br />
(for your interest sake - in case you decide to make this a loaf or into bigger muffins or whatever, the nutrition info for the entire batch is: 8198 cal | 294g fat | 1383g carb (267g fibre, 541g sugar) | 233g protein)<br />
<br />
The original recipe had twice the amount of sugar. I cut the sugar by half and increased the All Bran by the same amount. I'm trying to get the sugar grams down even more but just so you know - the grams of sugar from the actual SUGAR is only 5.5g, the rest is fruit sugars from the raisins. I could cut the raisins out all together to save more sugar grams but I like them in there and they are nutritious. C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-44255357756402663822011-08-30T12:04:00.003-06:002013-08-13T12:46:39.303-06:00The Glycemic Index - Following a Low-GI diet<span class="Apple-style-span" style="font-family: inherit;">This is a long and convoluted topic that I'll try and make as simple as possible. I've read more books on the Low GI diet that I don't really have to think about it anymore. At first, however, it was really confusing and overwhelming. I'll try and provide the condensed version of what the Glycemic Index is and how following a Low-Glycemic Index Diet can be beneficial.<br />
<br />
Here goes:<br />
<a href="http://glycemicindex.com/">Glycemicindex.com</a> defines it as: "...<span class="Apple-style-span" style="background-color: white; color: #333333; line-height: 16px;">a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating".</span><br />
<br />
What does this mean? Well in essence the food scientists that figure this out rank foods on this scale. 100 being pure glucose (on most charts, sometimes 100 is white bread meaning that pure glucose is above 100 but for the purposes of this discussion we'll use the 100=pure glucose chart).</span><br />
<br />
The idea is here that by following a Low-GI diet you can lose weight (or just be more healthy) by eating fewer simple carbs and get all (or most) of your carbs from Complex healthier carbohydrates. This staves off diabetes, heart disease, symptoms of PCOS, and of course all the other health benefits we get from eating whole foods (like reduced cancers etc).<br />
<br />
When we eat carbohydrates they become sugars in our blood. The simpler (or easier to process into sugar) the carb, the faster our body's blood sugar spikes and then falls - this results in cravings for MORE carbs and being hungrier. If we eat the complex carbs (carbs that take longer to make into sugar in our blood) we stay fuller longer, have eaten more nutritious food, and don't crave more junk as soon. Remember how your mom used to say that "oatmeal sticks to your ribs"...she was right!<br />
<br />
Anything without carbohydrates have no effect on your blood sugar. Therefore meats, cheese, eggs, fish, etc are not rated on the GI list.<br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">Less processed carbs such as fresh veggies, stoneground whole wheat flour, brown rice (not instant), old fashioned oats, pure maple syrup, are lower GI.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">Processed carbs and starchy carbs such as baked potatoes, sugar, white flour, white rice are all higher GI.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">Some fruits are high-GI but in the amounts that a person actually consumes the sugars are negligible (this is called Glycemic Load - which takes into account the actual carb grams in a likely serving - this is one of the only flaws of the Glycemic Index).</span><br />
<br />
Now - the other thing is that foods don't work alone in your system. A baked potato has a GI of 85 (very high) which eaten alone will cause your blood sugar to spike. However, in all likelihood you'll eat this with a steak (or some other meat). Proteins and fats slow the absorption of the carbs into sugars in your blood. The combination of the steak with the potato will make your meal medium GI instead of high. <br />
<br />
If you eat your carbs with a protein you can lower the GI of your carbs - ie) Crackers with Cheese, Toast with Eggs, Apple Slices and Cheese, Pasta with meat sauce. This doesn't negate your calories and fat in your diet which you still need to mind if you're trying to lose weight but if you are mindful of your balanced diet you will not be as hungry later and eat fewer calories throughout the day.<br />
<br />
The GIs of common foods are available in charts all over the internet. These are a good starting point to have an idea what the GI of your foods are. Eventually you'll get to a point where you won't need those charts anymore and you'll have a good idea of what the GI of your meal is. <br />
<br />
A few surprising things are that </span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Instant rice and Instant oatmeal are way higher in GI than their long-cooking counterparts. </span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Basmati Rice is lower GI than regular white rice</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-New potatoes are low GI</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-You can have all the veggies you like - EXCEPT corn (which is higher GI - you can tell because it's sweet...not to say you can't have it - do eat corn but maybe not in unlimited quantities like you can of other veggies) and potatoes.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Beans/Lentils/Peas are FANTASTIC high fibre/low GI "starchy textures" for your meals.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Steamed and mashed cauliflower is a low-GI alternative to mashed potatoes.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Dry white wine is lower GI than most other cocktails. If you must drink alcohol (which is a HIGH GI -pastime) then try drinking dry white wine.</span></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: inherit;"><span class="Apple-style-span" style="line-height: 16px;">-Citrus fruits and their derivatives (ie) Lemon water etc) will slow the absorption of sugar into your blood. (I always drink lemon water with pasta).</span></span><br />
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</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">Remember if you're trying to lose weight then you still need to mind your caloric intake as well as your fat and carbs. </span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">Tips:</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">In general - the less processed a product is (that is, the closer it is to its natural state) the lower the GI.</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">Do not rule out any foods altogether, just be mindful of how much of it you're eating and what you're pairing it with.</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">Keep an eye on the Sugars on the nutrition data label. Every 4.5g is a whole teaspoon! And remember, natural sugars (like found naturally in fruits, veggies, milk) are better than added sugars. </span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">In general more fibre = lower GI. So eat LOTS of fibre in your breads and cereals. Rule of thumb for </span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">cereal is more than 5g fibre per serving, less than 5g sugar per serving.</span></span><br />
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;"><br /></span></span>
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: inherit; line-height: 16px;">This is just a quick overview of the concept of the glycemic index. I'm not a scientist so this my not all be 100% scientifically accurate - but you'll get the gist of it by reading this. </span></span>C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-64767025825293227542011-08-26T17:12:00.004-06:002013-08-13T12:46:49.612-06:00Pizza?!So, today I was craving pizza. But, I don't like store-bought crust so I would have to make the crust - I was busy so I didn't want the usual fussy crust. I found a recipe that was FANTASTIC - delicious and easy. Since this was my first time making this crust I followed the recipe exactly, next time I will make it with stone-ground hard whole wheat flour (among the lowest GI wheat flours).<br />
<br />
Here's the recipe for the crust:<br />
<br />
<span class="Apple-style-span" style="background-color: white; white-space: nowrap;">1pkg (or 1 tbsp) active dry yeast<br />
1/4 tsp. granulated sugar<br />
3/4 cup 110'F water<br />
1 3/4 cups all-purpose flour (I'm using stoneground whole wheat next time)<br />
1/2 tsp. salt<br />
<span class="Apple-style-span" style="white-space: normal;">-Dissolve yeast and sugar in water; allow to rest for 8 minutes (will get foamy).</span></span><br />
<span class="Apple-style-span" style="background-color: white;">-In a separate bowl, combine flour and salt.<br />
-Pour yeast mixture over flour mixture and mix well .<br />
-Turn dough onto a floured surface and knead for 2 minutes.<br />
-Working from the edges to the center, press dough into a 12" circle<br />
-Place dough on a lightly greased pizza pan and stretch dough to edges.<br />
-Spread sauce over crust and top with cheese and desired toppings.<br />
-Bake in a 500'F degree oven for 8-12 minutes, or until edges are golden.</span><br />
<br />
<span class="Apple-style-span" style="background-color: white;">Note** You do not leave this crust to rise, it's a relatively thin crust - its small amount of rising will occur in the baking!</span><br />
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I then made a great sauce with regular cheap pizza sauce (remember, I wanted this to be fast - thus the bought sauce base)<br />
I added about 1tsp <a href="http://www.huyfong.com/no_frames/oelek.htm">sambal oelek</a> for kick (you could do more or less or none)<br />
and about 1tsp of pesto for added flavouring<br />
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I spread this sauce on the crust and topped with about 1.25 Cup of <a href="http://www.sargento.ca/#/products/shredded"> Sargento Italiano Blend </a>shredded cheese (the best pre-shredded cheese in my opinion - only one that contains SMOKED provolone)<br />
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My total nutrition information for 1/4 of the pizza made as I've stated above is:<br />
296 Cal | 9.8g fat | 42g carbs (2g fibre, 2.6g sugar) | 15.9g protein.<br />
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That nutrition data is for the pizza exactly as I made it above, when I make it with the stoneground whole wheat flour it will be slightly different - I'll post those results when I've done so. Also, be sure to add the nutrition data of anything you add (like meat or olives or extra cheese).<br />
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Also, you might think that 1/4 of the pizza isn't enough but we had it with some healthy salad and it was just fine for a meal! (Also, if you're really hungry and you have 1/2 the pizza...it's still only 600cal for HALF A PIZZA!)C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-82984301909830145602011-08-24T15:47:00.001-06:002013-08-13T12:47:00.705-06:00Fantastic FudgeOk so today I tried something new. I was CRAVING fudgey/chocolatey. So I perused the web for different fudge recipes that aren't so very sweet. My traditional fudge recipe, though delicious, is VERY sugary.<br />
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I stumbled upon a recipe on a lady's site for a fudge that was fairly low sugar and she had added xylitol as a sweetener. I looked at her recipe and had considered using Agave Nectar instead of the xylitol (a possible migraine trigger)...but after more careful consideration decided against any sweetener whatsoever. It turned out wonderful. Here's the recipe:<br />
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1 Cup dark chocolate chips<br />
1/2 cup natural crunchy peanut butter<br />
1/2 cup natural smooth peanut butter<br />
(you can do any combo of the PBs - ie: all smooth or all crunchy, your call)<br />
1 tsp vanilla extract<br />
1/4 tsp sea salt (I did a bit less I think...honestly I didn't measure - just did about 10 grinds on my sea salt grinder)<br />
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Melt the Chocolate Chips (you can do this in the microwave at 50% power in 30 second intervals - stirring in between intervals or over a double boiler).<br />
Once melted stir in the Peanut Butter (can microwave it for a few seconds on 50% power if you need to).<br />
Add the salt and the vanilla. Stirring until everything is WELL combined.<br />
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Line a large loaf pan with parchment paper leaving edges of parchment paper above the edge of the pan (for easy removal, if no parchment paper then spray with non-stick spray)<br />
Spread the fudge mixture evenly in the pan.<br />
Refrigerate at least 2 hours. Once solid slice into 28 squares (4x7). Keep in the fridge as it's very melty.<br />
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Nutrition:<br />
(per 1/28th of the batch - one square)<br />
67Calories | 5g fat | 5g carb (1 fibre, 4 sugar) | 2 protein<br />
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not too bad for an otherwise off limits treat!! Just don't eat the whole pan ;)C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0tag:blogger.com,1999:blog-8892400503462775392.post-83042336726882919102011-08-24T12:04:00.001-06:002013-08-13T12:47:22.247-06:00Introducing....So, here I am finally making a place to compile my extensive research and information re: healthy nutritional alternatives. I'm hoping that this may be useful to someone else besides me. I find that it's easy to find things that are specific to one type of diet ie) low-fat, low carb, gluten free, etc but these are not always healthy either. Sometimes low-carb becomes high in fat, low-fat becomes high in sodium. When we sacrifice one taste/ingredient it needs to be supplemented by something else. This is why we see these alterations but they aren't always healthy. It is super important to read the labels on the things you buy. For example) if something claims to have cut the fat by half on the front of the packaging this sounds great. But if you read the nutritional information on the back you see it's gone from 4g fat to 2g fat but they've hiked the carbs (usually sugars) up by more than that. It seems that the extra 2g fat is more worth it than that much more sugar.<br />
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Personally, I am attempting to follow a low-gi diet due to a medical condition I have. My condition is not so severe that I cannot stray - believe me I do. But I've found that following a low-gi diet really helps make the whole meal healthier. At a later posting I'll tell you about a low-glycemic index diet and some tips and tricks for that.<br />
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You will note that I'm a huge proponent of eating "real" sugars (that is, regular sugar, honey, molasses, brown sugar, syrup, icing sugar, etc etc) over artificial sweeteners. There are a few reasons for this. The most immediate reason is that artificial sweeteners tend to give me migraines. The longer reaching reasons is that I don't trust anything that's overly processed and manufactured to be nutritionally sound. I try to eat my food as closely to how to comes (that is, NOT overly processed). When it comes to sugar the same is true. That being said, though I believe that eating sugar is absolutely fine - one just has to be conscious of the amounts and eat it in moderation. I have, however, been experimenting with agave nectar as it is naturally sourced and not manufactured. I'm not yet sure how I feel about it as it tends to taste a bit weird but maybe I just need to get used to it. Agave nectar has some controversy surrounding it. Its main selling point is that is has little effect on blood sugar - however it is closely related to the "evil" high-fructose corn syrup. My feeling is that I'm not guzzling this nectar (nor the syrup for that matter) so in small amounts (like sugar) it should be ok.<br />
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I am trying to work some more vegetarian meals into my repertoire. There are a few reasons for this.<br />
1) It's a great way to work in the oft-forgotten legume family into our diets<br />
2) Plant proteins are extremely good for you<br />
3) Extra vegetable servings in a day is fantastic.<br />
4) Meat grosses me out..specifically raw meat and meat with bones or skin. I have a major ethical tug-of-war re: meat - but that can be a discussion for another day.<br />
5) Using vegetarian alternatives (whether that be prepackaged soy meat or lentils and beans) are lower in calories, lower in fat, higher in fibre than meat.<br />
6) Studies are showing that it may be better for the environment to eat vegetarian meals even just once a week.<br />
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In general, when it comes to meat, I favour boneless/skinless chicken breasts, lean pork tenderloin, and ground chicken/turkey. Not to say that I don't use beef, I do regularly, just not as often as the chicken and other things.<br />
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In my house we eat a lot of different cheeses - cheese a staple snack for us as it's a great way to protein up a snack. There will be subsequent posts about how to lower the glycemic index of your snacks and so forth.<br />
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This is my (not-so?) concise introduction to this blog. I hope you find it useful and interesting.<br />
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<b><span style="font-size: large;">EDIT</span>: </b>As of January 2012 my husband and I have converted to full <a href="http://cjshealthyalternatives.blogspot.ca/2012/07/vegetarianism.html">vegetarianism</a>!C.J.T.http://www.blogger.com/profile/02065908199060407126noreply@blogger.com0