Sunday, November 23, 2014

How To Boil Water

There is a prevailing theory that we need to know much more than we do in order to feed ourselves well. It isn’t true. Most of us already have water, a pot to put it in, and a way to light a fire. This gives us boiling water, in which we can do more good cooking than we know. 

 

Our culture frowns on cooking in water. A pot and water are both simple and homely. It is hard to improve on the technology of the pot, or of the boil, leaving nothing for the cookware industry to sell. 

The pot was invented 10,000 years ago, and a simmering one has been a symbol of a well-tended hearth ever since. I don’t mean to suggest that now that you have been reminded of the age and goodness of a pot of water, you start boiling everything in your kitchen — but that instead of trying to figure out what to do about dinner, you put a big pot of water on the stove, light the burner under it, and only when it’s on its way to getting good and hot start looking for things to put in it. 

In that act, you will have plopped yourself smack in the middle of cooking a meal. And there you’ll be, having retrieved a pot, filled it, and lit a burner, jostled by your own will a few steps farther down the path toward dinner. 

There are as many ideas about how to best boil water as there are about how to cure hiccups. Some people say you must use cold water, explaining that hot water sits in the pipes, daring bacteria to inoculate it; others say to use hot, arguing that only a fool wouldn’t get a head start. Debates rage as to whether olive oil added to water serves any purpose. (It only does if you are planning to serve the water as soup, which you may, but it makes sense to wait to add the oil until you decide.) 

Potatoes should be started in cold water, as should eggs. But sometimes I find myself distractedly adding them to water that’s already boiling, and both turn out fine. Green and leafy vegetables should be dropped at the last second into a bubble as big as your fist. Pasta, similarly, should only be added when a pot is rollicking, and stirred once or twice. 

Ecclesiastical writers on the subject point out that in the beginning there was water, all life proceeded from water, there was water in Eden, water when we fell, then the slate got cleaned with it. Water breaks, and out we come. 

The point, as far as I can tell, is that water has been at it, oblivious to our observations of it, for longer than we know. 

I recommend heating up a great deal of it, covered if you’re in a rush, because it will boil faster that way, or uncovered if you need time to figure out what you want to boil. As long as it’s a big pot and the water in it gets hot, whichever technique you choose and however you time your addition of ingredients, the world, which began by some assessments with a lot of water at a rolling boil, will not come to an end. 

Julia Child instructs tasting water periodically as it climbs toward 212 degrees to get used to its temperature at each stage. Her advice might be overzealous, but it teaches an invaluable lesson, not about boiling, but about learning to cook: If there is anything that you can learn from what is happening, learn it. You don’t need to know how the properties of water differ at 100 degrees and at 180, but by tasting it at those temperatures you may learn something about your pot or your stove, or the spoon you like best for tasting. 

Once your water reaches a boil, salt it well. The best comparison I can make is to pleasant seawater. The water needs to be this salty whether it’s going to have pasta cooked in it or the most tender spring peas. It must be salted until it tastes good because what you’re doing isn’t just boiling an ingredient, but cooking one thing that tastes good in another, which requires that they both taste like something. 

All ingredients need salt. The noodle or tender spring pea would be narcissistic to imagine it already contained within its cell walls all the perfection it would ever need. We seem, too, to fear that we are failures at being tender and springy if we need to be seasoned. It’s not so: It doesn’t reflect badly on pea or person that either needs help to be most itself. 

Add salt by hand so that you start to get a feel for how much it takes, and as you do, taste the water repeatedly. This may at first feel ridiculous, and then it will start to seem so useful you’ll stand by the pot feeling quite ingenious. Even though the water is boiling you can test it with your finger. If it’s well seasoned, just tapping the surface will leave enough on your skin for you to taste. 

When you find yourself tasting your water, you are doing the most important thing you ever can as a cook: The only way to make anything you’re cooking taste good, whether it’s water or something more substantial, is to make sure all its parts taste good along the way. There are moments in cooking when common sense dictates not to taste — biting into a dirty beet or raw potato — but taste anything else from a few minutes after you start cooking it until it’s done. You don’t need to know what it’s supposed to taste like: What anything is supposed to taste like, at any point in its cooking, is good. This is as true for water as for other ingredients. 

Boiling has a bad name, and steaming a good one, but I categorically prefer boiling. 

We think we’re being bullish with vegetables by putting them in water when we’re actually being gentle. There may be nothing better than the first tiny spring potatoes and turnips, their pert greens still attached, or the first baby cabbages, thickly wedged, all boiled. 

Salted water seasons the vegetable, which means that by the time it comes out, it is already partially sauced. Additionally, boiling a vegetable improves the water as much as it does the vegetable. Water you’ve cooked cabbage in is better for making cabbage soup than plain water would be, and it’s easier than making chicken stock. 

The best vegetables to boil will be the ones in season. They will also be the ones with the most leaves, most stalks, longest stems. Knowing that you can simply boil the expensive, leafier vegetables at the farmers’ market should help justify your buying them. All you have to do is cut them up and drop them in water, and you can drop all of them in water. 

When you go hunting for vegetables for your boiling pot, don’t be deterred by those stems and leaves. Though it’s easy to forget, leaves and stalks are parts of a vegetable, not obstacles to it. The same is true for the fat and bones of animals, but I’m happy to leave that for now. You can cook them all. 

We most regularly boil broccoli. If you do so obligatorily, I want to defend it. If you don’t do it, because you’ve always held boiling in contempt, I suggest you buy a head of broccoli that is dark jade green, stalky, and bold; and while you’re at it, one of cauliflower, whole, with light, leafy greens still attached; and boil each on its own. If only withered, mummified versions of either are available, they can be improved by slow stewing with olive oil, garlic, and lemon peel, but for boiling, only the best will do. 

A Recipe 

Salsa verde is what’s served with Italian boiled meals. It’s the best accompaniment to boiled meat, and among the best accompaniments to anything. This is a simple one. 

Salsa Verde 

1 shallot, finely chopped 
1/2 tsp. salt 
red or white wine vinegar 
1 bunch parsley, leaves picked from stems and roughly chopped 
1/2 clove garlic, chopped and pounded to a paste with a tiny bit of salt in a mortar with a pestle or on a cutting board 
1 anchovy fillet, finely chopped 
1 tsp. capers, finely chopped 
1/2 cup olive oil 

Put the shallot in a small mixing bowl. 
Add the salt and then enough vinegar to cover. Let it sit for 10 to 15 minutes. 
Drain the shallot of its vinegar, reserving it for a future vinaigrette. 
Mix the shallot and the rest of the ingredients together.

Pumpkin Apple Butter

This is another adapted recipe from my friends at Bariatric Eating

Prep Time: 10 minutes Cook Time: 60 minutes 
Makes about 2 cups Serving Size: 2 tablespoons 

This is the taste of Fall on a spoon - and it is dead-simple! It is delicious swirled into your Greek yogurt with a few chopped walnuts or or pecans.  Perhaps smeared on a slice of whole wheat nutty grained toast or use to flavor your favorite vanilla protein shake.   I just like it on a SPOON!! And you can serve it to your friends or present it as a Holiday gift!

Ingredients: 

One, 15-ounce can Pure Pumpkin Puree 
One apple, peeled & grated  (or 1/2 cup no sugar added Apple Sauce)
 1 teaspoon molasses 
1/2 teaspoon vanilla 
1 1/2 teaspoons pumpkin pie spice 
1/2 teaspoon ground cloves
1 teaspoon ground cinnamon
1/8 teaspoon salt 
1 tablespoon lemon juice
1/2 cup water
------------------------
3/4 cup Splenda Granular

Stir together the pumpkin, apple, molasses, vanilla, spices, , lemon juice, water and salt in a medium saucepan. 
Bring to a boil over medium high heat. 
Reduce heat and simmer for 60 minutes, stirring occasionally, until thick and velvety. 

During the last 5 minutes of cooking stir in the Splenda (Splenda doesn't stand up well to long cook times), adjust your spices and add water a couple tablespoons at a time if needed to reach the preferred smoothness/consistency.

Store in covered container in the refrigerator for up to 2 weeks.  Mine is always gone before I can verify that!!

Saturday, November 22, 2014

Cheesy Coconut Flour Biscuits

Warm,flaky, crumbly, cheesy biscuits...  That you can eat without the CARBS!!!  These are the perfect accompaniment to bowl of spicy gumbo - or just about any other food. 


Cheesy Coconut Flour Biscuits 

¼ cup coconut oil or butter, melted 
1/3 cup sifted coconut flour 
4 eggs 
¼ teaspoon salt 
¼ teaspoon onion powder 
¼ teaspoon baking powder 
½ cup sharp cheddar cheese, shredded 

Blend together eggs, coconut oil or butter, salt, and onion powder. 
Combine coconut flour with baking powder and whisk into batter until there are no lumps. Fold in cheese. 
Drop batter by the spoonful onto a greased cookie sheet. 
Bake at 400 degrees for 15 minutes. 

Cook's Notes: 
For a cheesier biscuit increase cheese to ¾ cup. 
For a real treat, add a teaspoon of finely chopped green onions or instant Ranch Dressing powder 

This recipe makes about 10 biscuits.

Cajun Shrimp and Andouille "Grits"

Shrimp and grits is a classic southern dish consisting of shrimp that is cooked in a sauce and served over grits. If you are from some unfortunate part of the world where grits are not a staple, then think about Italian polenta - which is almost exactly the same thing. 

With the advent of cold weather it's the perfect time to share this recipe. Don't let the long list of ingredients fool you as it is actually really easy to make and it only takes about a half an hour to throw together. This is one of those recipes that I like to play around with a lot, changing things up, but this version with the andouille (pronounced an-DOO-e) sausage has to be my favorite. The sauce that the shrimp and andouille sausage are served in starts out with a base of onions, celery and pepper (the cajun "trinity") and it is seasoned with garlic, thyme and cajun seasoning before being smoothed out by some cream. 

I've found that I can substitute almond flour for grits quit satisfactorily and while serving the shrimp and andouille over simple buttered "grits" is always nice, I like to add some cheese to the grits and a sharp white cheddar is particularly satisfying. 


Cajun Shrimp and Andouille "Grits" 


2 cups water (or chicken stock) 
1 cup almond flour 
1 tablespoon oil 
1/2 pound andouille sausage, cut into small pieces 
1 tablespoon cajun seasoning 
1/2 pound shrimp, peeled and deveined 
1 tablespoon oil 
1 onion, diced 
1/2 green bell pepper, diced 
1/2 red bell pepper, diced 
2 stalks celery, diced 
2 cloves garlic, chopped 
1/2 teaspoon thyme, chopped 
1 tablespoon cajun seasoning 
1 cup chicken broth 
1 tomato, diced 
salt and pepper to taste 
1/4 cup heavy cream 
3 green onions, sliced 
1 handful parsley, chopped 
2 tablespoon butter 
1 cup cheddar, grated 
salt and pepper to taste 

Bring the water to a boil, stir in the almond flour, reduce the heat and simmer. Add a little more water (or milk/cream) if you need to thin them out. 
Meanwhile, heat the oil in a pan over medium-high heat. 
Add the sausage and sear, about 3 minutes. Remove from pan and set aside. 
Do not remove the oils cooked out of the sausage. I flavors the remaining items. 
Toss the shrimp in the cajun seasoning, add the shrimp to the pan and cook, about 2-3 minutes and set aside. 
Add some oil to the pan, add the onions, peppers and celery and cook until tender, about 5-7 minutes. 
Add the garlic, thyme and cajun seasoning and cook until fragrant, about a minute. 
Add the broth and tomato and simmer to reduce a bit, about 5 minutes. 
Add the sausage and shrimp, season with salt and pepper, mix in the cream, green onions and parsley and remove from heat. 
Mix the butter and cheddar into the almond "grits" and remove from heat. 
Scoop some "grits" onto the plate, making a well (like you would when adding gravy to mashed potatoes) 
Serve the shrimp and sauce on top. 

Cook's notes: While the deep rich smokey flavor of andouille sausage is preferred, you can substitute a good kielbasa or smoked sausage if you can't find andouille locally.

Cottage Cheese Ranch Dip

All the flavor and none of the guilt. Just hand me a spoon and step back... 

1 cup low fat Cottage Cheese 
5 Laughing Cow Garlic and Herb Wedges 
Fresh (or dried) Chives 
Fresh or Powdered Garlic (to taste) 
Salt and Pepper to taste 


Blend cottage cheese, Laughing Cow, salt, pepper and garlic in a food processor until smooth. 
Stir in chives. 
Refrigerate for 2 hrs. 

Serve with apple slices, celery sticks, bell pepper strips, etc...

Pumpkin Danish Muffins

It's fall and the number one fall flavor is pumpkin.  Now you can have a morning grab 'n' go bite - or a mid-morning snack - or an afternoon treat - or cover them in sweetened whipped cream and serve them as dessert!!

IMG_20141116_141301.jpg

Makes 16 to 18 muffins

1 can pure pumpkin puree (about 1 1/2 cups)
5 eggs
1 1/2 tsp cinnamon
1 1/2 tsp pumpkin pie spice mixture
1/2 tsp salt
1 1/4 cups Splenda
1 cup oatmeal
1 tsp buttermilk blend
1 tsp baking powder
3/4 cup cottage cheese
1 tsp molasses 
-----------------------
1/2 cup walnuts - divided
1/2 cup sliced almonds - divided
8 oz cream cheese  - cubed (optional)


Preheat oven to 350 degrees F

Add all the items except nuts and cream cheese to your blender or food processor
Blend until smooth. 

Chop 1/2 the nuts
Stir chopped  nuts into pumpkin mixture
Spray muffin tin
Pour mixture into tins until nearly full (these don't rise much)
Cut optional cream cheese into 18 cubes
insert 1 cube into the middle of each muffin cup
Sprinkle top with remaining almonds and walnuts

Bake at 350 F for approximately 50 minutes

Cook's Notes:Serve cold, warmed or at room temperature.  
Refrigerate in a sealed container for storage
You can substitute Neufchatel for cream cheese if you want to cut the fat content

Friday, November 21, 2014

Muffin in a Minute

This basic recipe is a godsend to the WLS patient when they start needing a quick tasty nutritious breakfast or snack, as you'll see from the variations below. Of course everything is up for adjustment to your own tastes - so enjoy the exploration! 

Basic Muffin In a Minute recipe 

1/4 Cup flaxseed Meal 
1/2 teaspoon Baking Powder 
1/2 teaspoon cinnamon 
1 tablespoon Splenda (optional) 
1 egg 

Mix everything together in a coffee cup or small cereal bowl. Cook for one minute in the microwave. Turn the cup upside down to take the muffin out. If it looks wet, let it sit for a minute or so. I have these for breakfast. You can add blueberries, or try other additions. Some people add a tablespoon of cream cheese before cooking. 

Nutrition stats: 
Cals:....201 
Fat:......14 
Protein:..12 
Carbs:....10 

Nutrition stats with almond meal instead of the flaxseed: 
Cals:....241 
Fat:......19 
Protein:..12 
Carbs:.....8 
I like the flavor a bit more, and it makes up a little lighter texture wise. 

Here are many other variations/suggestions. I've tried to put them all in one place. Remember that different variations make different stats. 

Tips: 
Add a teaspoon of buttermilk blend to the muffin makes it raise higher and it is much lighter. 
Make muffins in paper muffin cups. 
Make it in one of those "disposable" reynolds tupperware containers. The rectangular ones. It comes out loaf shaped, and for some reason doesn't end up as dense. 

Fruit/vegetable/nut suggestions: 
Add a little mashed banana, chopped pecan and make a banana nut muffin. 
Add a tablespoon of canned pumpkin and substitute pumpkin pie spice for the cinnamon. 
Add some form of dried fruit. 
Put a few raisins in. 
Add fresh blueberries or raspberries. They are wonderful and freeze up nice. 
Add sugar free applesauce. 
Grate up a few baby carrots and top with splenda 
Add frozen cranberry slices and orange flavoring. 
Add chopped nuts (if you are far enough out from surgery. 
Powdered peanut butter. 
Chocolate peanut butter. 
Almond poppy seed version: add a dash of vanilla extract, a dash of almond extract, some poppy seeds and some slivered almonds. Then sprinkle a few more slivered almonds on top before microwaving it. You may need to use quite of bit of Splenda in it. Egg substitute can give a better texture than regular eggs. 


Protein versions: 
Add a scoop of protein powder. Can add two Tbsp water and 2 tbsp SF cinnamon Dolce syrup to add some moisture to the batter. 
Make an orange muffin, by replacing a tablespoon of the flaxseed with a tablespoon of Nectar fuzzy navel. Just experiment. If it is too wet when it comes out of the microwave, put it back in for another 20 seconds or so. 
Add 1 scoop of Lean Dessert Vanilla Protein and 1 Tablespoon water. 
Add chocolate pro powder, and 1 tsp unsweetened cocoa powder and 1 tbsp of Davinci Peanut butter syrup. Reeses Muffin! Esp. good smeared w/ a little Peanut butter. 
One scoop Isopure perfect natural vanilla, 2 tbsp water, 2 tbsp SF french vanilla syrup and a capful (I'm guessing about a tsp) vanilla extract. Topped w/ a little SF apricot preserves. 
Add LD Cinnamon Roll and 1 tablespoon of cream cheese to the muffin, and 1 tablespoon of SF applesauce. Cook for 1 minute and 30 seconds. Used a medium ramekin bowl, and it did not run over. 


Savory variations: 
Put in some garlic herb seasoning instead of the cinnamon and then spread it with some whipped vegetable cream cheese after it was cooked. 
Add ginger for a gingerbread taste. 
Make a hamburger bun, use a little onion powder, garlic powder and a spice on my rack labeled Savory it was really good. Use a cereal bowl and it works just fine. 
Use flax meal (1/4 cup), 1 tsp baking powder, 1/4 tsp salt, 1/4 tsp red pepper flakes, 1/4 tsp black pepper. After it is cooked add 2 slices of deli roasted turkey and 1 slice of provolone cheese (melted first in the microwave) 
Add ginger and clove. 
Add a little garlic powder and some cheddar cheese. 


Pizza Versions 
Leave out the splenda and cinnamon, and add some parmesan cheese. When it is done, slice it into 1/2 inch slices (about 4 small pieces), top it with a spoonful of pizza sauce, some mozzarella, sliced mushrooms and a little piece of proscuitto. 
Add a little garlic powder and some italian seasoning to the muffin 
Try some pepperoni. 
Toast up nice in the oven when the cheese is melting on the top. A little pesto added in the muffin. 
Add mozzella cheese, italian seasoning, dried onion, dried garlic, chopped pepperoni to basic muffin mix and spread it in larger bowl, spread a little pizza sause and more cheese and bake it. Sort of like thick crust pizza. 


Sweet versions 
Add about 2 tablespoons of DiVinci syrup. 
Add a tablespoon of Wheat Germ, some nutmeg in addition to the cinnamon, and a small glug of SF Davinci Praline. Much moister that way. 
Add cocoa and SF chocolate chips. (can be a trigger food for some) 
Add LD Cinnamon Roll and sub pumpkin pie spice. 
Add a little SF Marmalade. 
Add cocoa powder. 
Add some butter and SugarTwin brown sugar substitute, and sugar-free chocolate chips. 
Add lemon juice to the muffin and frosting and lemon zest on top of the cream cheese frosting. 
Add cookie dough syrup and SF choc chips. 


Pancakes/french toast: 
Leave out the splenda, added just a bit of vanilla extract, cook it, then sliced it up THIN, like pancakes, and have them with a little SF maple syrup!!! It makes YUMMIE pankcakes in 1 minute!!!!!!! 
- Cook it in a wider dish, leave out the Splenda and could it be a sandwich bun. Use half of it with thin sliced deli meat. 
Make a loaf to slice, then either dip in egg and make French toast or put in a toaster for 'toast'. 
Make it with some Splenda and cinnamon and some raisins. Cut it into 3 slices. Dredge those slices in a beaten egg and then fry them up in a pan. Take them out and drizzle some SF maple syrup on them and some fresh blueberries, strawberries, etc. 


Some ways to top it: 
Spread muffin with a little ricotta and SF blueberry jam. 
Spread it with some whipped vegetable cream cheese. 
Top a vanilla muffin in a minute with fresh strawberries and sugar free cool whip. 

Frosted Cinnamon Icing 

1 Tbsp Ground Cinnamon 
1/3 cup Splenda 
1/2 pk (4 oz) softened cream cheese 

Mix ingredients by spoon until well mixed. Spread on top of flax muffins 

Something like carrot cake. 
Separate version: 
Doubled the recipe (I used the course ground flax seed) 

Then add: 
2 scoops of the cinnamon roll protein 
1/2 cup raisins 

Mixed the dry items & raisins then added the required 2 eggs with two Tablespoons water 

Scooped some mix into 3 coffee mugs and layered a little cinnabliss then added some more of the mix. 
(I know I doubled the recipe but used 3 cups) We thought it was a bit like a carrot cake ...kind of like a cinnamon roll with some body. Very very Yum. 

White Cake w Almond flour 
Whip up two egg whites with the electric mixer, then add two tablespoons of splenda, 1/2 teaspoon of vanilla. 

1/3 cup almond flour, 
1 tablespoon white flour, 
1 teaspoon of Buttermilk Blend, 
1/2 teaspoon baking powder 
1 tablespoon of chopped up butter 

Put in the Magic Bullet and keep pulsing it. It looks like cookie dough when all mixed together. Then fold the dry ingredients into the egg white mixture and poured it into a cereal bowl that had been sprayed with PAM. Note: Buttermilk blend is powdered buttermilk. 

Microwave for two minutes, turned it out onto a plate and makes an excellent white cake. 

Calories 395 
Fat 29g 
Carbs 20g 
Sugar 1g 
Fiber 4g 
Protein 16g 

Pineapple upside down muffin 
Spray a coffee mug with butter flavored spray 
Place 2 TB Cinnabliss in bottom of cup. 
Place one pineapple ring (canned in its own juice) 

In a small bow mix 
1/4 cup flax meal, 
1 egg, 
1/8 cup buttermilk, 
2 packets splenda, 
1/2 tsp baking powder 
sprinkle of cinnamon. 

Pour mixture carefully over pineapple. Microwave 1 minute. Let it sit for a minute then turn out onto a plate. 

Peach Heaven Variation: 
Instead of the pineapple use 2 teaspoons of No Sugar Added Peaches along with the juice it comes in and instead of the buttermilk use about 1/4 tsp of lemon juice. Add extra Splenda and cinnamon. top with some sugar free Cool Whip. 

Chocolate Cake in a Minute with Frosting 

1 tablespoon butter - can substitute SF applesauce. It is denser and heavier with the applesauce. 
1 egg 
½ teaspoon baking powder 
2 tablespoons cocoa 
2 tablespoons splenda 
1 tablespoon sugar free vanilla syrup 
1 teaspoon buttermilk powder 

Melt the butter in a coffee cup in the microwave just until it is liquid. Stir in the egg. Add all other ingredients and mix well. Bake in microwave for one minute. Dump onto plate and let cool. Frost and enjoy 

Frosting: 
1 teaspoon SF Vanilla pudding dry mix 
1 tablespoon milk 
3 tablespoons SF Cool Whip 

Mix the pudding and milk until pudding is dissolved. Then mix in the cool whip. 

Note: Buttermilk powder gives this a tanginess that I could not come up with any other way. It also does an amazing job working with the baking powder to make the cupcake rise. Think vinegar and baking powder foaminess. Once you open the buttermilk powder you need to store in the refrigerator. I like Hershey's Special Dark Cocoa when I can find it. Altern is a granulated sweetener sold by Walmart. It is made with maltodextrin. Look for it next to the granulated Splenda. 

Cake Only Stats: With Butter 
Cals 150 
Fat 12 g 
Cholest 31g 
Sodium 169g 
Carbs - 8g 
Sugars 1g 
Fiber -g 
Protein 3g 

Substitute 1 tablespoon of unsweetened applesauce for the butter 
Cals 49 
Fat 0g 
Cholest 0 g 
Sodium 177g 
Carbs -9 g 
Sugars 1g 
Fiber 4g 
Protein 3g 

Please note that these do not offer much for protein, and have whole tablespoon of butter. That's saturated fat, and enough for earlier post ops to dump. These should be a rare treat and newer ops shouldn't really have room for more than a bite or two after a protein meal. 

Pumpernickel Rye with Caraway seeds 

1/4 Cup Flaxseed Meal 
1 tsp Baking Powder 
1 tsp Splenda (you need just a LITTLE sweetness) 
1 egg (Instead of an egg you can use the powdered eggs and add 2 tbs water) 
1 Tbs rye flour 
1 Tbs buttermilk blend 
1 tsp Caraway Seeds (Optional: assuming your pouch is seed friendly) 
1 tbs unsweetened cocoa powder 

Mix all in a cup and nuke for approximately 1 min. YMMV depending in your microwave 

Slice into 4 or 5 slices, slather with hot mustard and delicately fold a lovely slice of pastrami or corned beef on top. A slice of swiss cheese and a quick pass under the broiler are optional. 

Apple Cake - 5 Minutes Microwave 

Peel, core and slice an apple into thin slices. Spray a cereal bowl with PAM. Put the apple in the bowl and sprinkle with cinnamon and splenda. Put in the microwave on high for three minutes. 

While the apple is cooking - mix in a coffee cup: 

1/4 cup flaxseed meal 
1/2 teaspoon baking powder 
1 teaspoon buttermilk blend 
1 tablespoon sugar free applesauce 
1/2 teaspoon cinnamon 
1 ounce DaVinci sugar free vanilla syrup 
or 1/4 teaspoon vanilla extract and 2 tablespoon Splenda 
1 egg 

Mix together with a fork, then mix into the cooked apple. Put back in the microwave for 2 minutes. Turn onto a plate. Add sugar free Cool Whip. 

Variations: 
Cinna-Bliss on it, and a squirt of reddi-whip. 
Or make it with sf apple pie filling. (Comstock)

Chinese Braised Mushrooms

I love mushrooms. They are dense and meaty. They have a wonderful earthy flavor on their own and accept and carry added flavors well. This classic Chinese mushroom preparation not only makes a wonderful side dish by itself, but the mushrooms can also be added to other dishes, either sliced or whole. 

Chinese Braised Mushrooms 

Nutrition Facts 
Servings 4-6 

Amount per Serving 
Calories 46 
Total Fat 3.0g 
Cholesterol 0mg 
Sodium 350mg 
Total Carbohydrates 3.8g 
Dietary Fiber 0.8g 
Sugars 0.9g 
Protein 1.8g 


4 oz dried shiitake mushrooms 
3-4 cups hot water 
2 Tbs soy sauce 
2 Tbs Splenda Granular 
1 tsp toasted sesame oil 
3 Tbs peanut or vegetable oil 

Remove and discard the stems from the mushroom. 
Squeeze as much liquid from the mushroom caps as possible into a 2 cup (or larger) measuring cup. 
Add enough of the soaking liquid to make 1 1/2 cups total. 
Add the soy sauce, sweetener, and sesame oil, stirring to incorporate. 
Heat the oil in a large heavy skillet over high heat and saute the mushroom caps for about 3 minutes. 
Add the liquid mixture, reduce the heat to low, and simmer covered, stirring occasionally, until all the liquid has been absorbed and the mushrooms are shiny, about 3 minutes. 

Cook's Notes: The recipe calls for shiitake, but you can use about any dried mushroom available at your local market - the variety is delicious. I've tried fresh, but they don't impart the richness of flavor into the soaking liquid that makes this such an outstanding dish.

Sugar Free Cheesecake

SF Cheesecake

This was posted by my friends at Bariatric Eating (click the picture to go straight to the original recipe) and is truly one of the best cheesecakes I've ever eaten.


Ingredients
    Crust
  • One package Voortman's sugar free Oatmeal cookies
  • 1 tablespoon butter
  • Filling
  • Two, 8-ounce packages, Philadelphia Reduced Fat Cream Cheese
  • 1/4 cup Truvia
  • 1/2 cup Splenda
  • 1 teaspoon vanilla extract
  • ¼ cup Fage Greek yogurt - buy a 6 ounce container for this recipe as it is the best brand
  • 2 large eggs
  • Fruit Topping
  • 1/2 jar Smucker’s Sugar Free Cherry Preserves simmered with 10 ounce bag frozen pitted cherries and cooled to room temperature
Instructions
In food processor pulse 8 of the cookies until evenly ground. Add butter and pulse until mixture resembles damp sand. Transfer to springform pan or pie plate and press firmly on bottom using bottom of measuring cup. Place on a cooking sheet and set aside.
Preheat oven to 325 degrees.
In same food processor, wiped clean but not washed, blend the cream cheese, sugar replacers, vanilla and Greek yogurt until very smooth, scraping down sides and reblending until creamy. Add the eggs and process for 30 to 60 seconds until smooth. Scrape down bowl. Pulse again.
Pour into the crust and bake until sides are puffed, but center is set but still slightly jiggly, 35 to 45 minutes. Better to slightly under bake than over bake. I judge by gently moving the cookie sheet and watching the movement in the center of the cake.

Remove and cool to room temperature. Chill for 2 or more hours before cutting and serving with cherry topping.

Wednesday, November 19, 2014

Masala Chai Tea

I never tried chai until I discovered it and sank half my retirement fund into buying it from the local Starbucks. In order to protect the pittance that remained of my hard-earned savings, I had to learn to make it myself. After much experimentation I give you the Masala Chai recipe that follows. This is a delightful, spicy drink that will warm you up from your head to your toes! It can do wonders for a dreary day and can always be customized precisely to suit your tastes and preferences.


Masala Chai Tea

2 teaspoons loose leaf black tea
1 cup water
1 cup milk (soy, almond, whole, etc)
1 teaspoon fresh ginger, chopped or grated
4 whole cloves
6 whole cardamom seed pods, pressed or ground
1 cinnamon stick, optional
1/4 tsp black peppercorns, 
Splenda (or other sweeteners) to taste

In a small saucepan, bring the tea, water, milk, ginger, cloves, and cardamom (and other spices, if using), to a boil.
Quickly reduce heat and simmer for 5 to 10 minutes, until the flavor reaches the desired intensity.
Add the desired amount of sweetener; at least 1 teaspoon is recommended.
Strain the mixture into a cup and serve hot!

Cook's Notes: Use any kind of milk you like (or none at all), double the spices (or not) – it’s up to you! This recipe is a good place to start. I make massive quantities and keep it in the refrigerator for a quick warm-up in the microwave. 

Friday, November 7, 2014

Cranberry Relish Salad

I found some old photocopies of the cards from my mother's recipe file.  This is my WLS take on one of her favorite holiday recipes.  This Cranberry salad is lightly tart and a refreshing palate cleanser between the heavy courses of holiday dinners.


Cranberry Relish Salad

1 pound fresh or frozen cranberries
1 cup Splenda Granular
1/2 cup pecans
1/2 cup chopped celery
juice of 1 orange
zest of 1/2 orange

1 pkg sugar-free Lemon flavored gelatin mix
3/4 cup boiling water

In your food processor combine cranberries, sweetener, nuts, and celery.
Process until finely chopped - do not puree.

Dissolve gelatin in boiling water. Allow to cool.
Combine with other ingredients and pour into mold.

Refrigerate until serving.

Cook's Notes:  You may need to adjust the sweetener amount to your own taste and the inherent sweetness of the cranberries, which varies from crop to crop.

Granny's Biscuits

Everyone who visited my house growing up came in through the back door, wiped their feet and nodded or spoke to "Granny", my grandmother, who spent almost every waking hour in the kitchen.  Along with preparing amazing meals while both my parents worked, she made biscuits for us for dinner every night of my life.  They were always perfect.  The centers were moist and soft while the outsides were crisp and flaky.  They offered just a hint of tartness to counterbalance the homemade jelly or apple butter that was ever present on the table.  It was by her side that I learned to cook.  Is there any wonder why I developed such a love for food?  

I was recently challenged by a friend to produce a passable biscuit for "bariatric friendly biscuits 'n' gravy."  After several spectacularly unsuccessful attempts I believe we have a potential candidate, although, with all my skills I will never reproduce that perfect biscuit made by my "Granny."  

Coconut flour is intensely dry and requires far more liquid that the nut flours.  It can also contribute a coconut taste, so I avoided reinforcing that by upping the "tartness quotient" and shunning the use of coconut oil and coconut milk in the recipe.  

Have all ingredients at room temperature before mixing.

6 Tbs coconut flour
6 Tbs lard, vegetable oil or unsalted butter melted
2 eggs
2 Tbs yogurt or milk (whole, almond, soy or buttermilk - my favorite) 
1/4 tsp. baking soda
1/4 tsp buttermilk blend (optional)
1/2 tsp apple cider vinegar


Preheat the oven to 350 F
Line two baking sheets with parchment paper.
Mix together the coconut flour, lard/oil, eggs and yogurt/milk. Let sit for 5 minutes.  The batter will thicken slightly.
Mix in the baking soda, optional buttermilk blend and vinegar. Drop spoonfuls of batter onto the baking sheets. 
Dip a spoon in water or oil and use the back to spread the batter into smooth circles about 1/2” thick. The batter will not spread very much when baking.
Bake for 12-15 minutes, until moist but cooked through. Cool at least 10 minutes before serving, or they will be too crumbly.

Cook's Notes: Cover with a little bacon or country ham, a poached egg and hollandaise for "Southern Eggs Beauregard."  Add 2 Tbs of your favorite sweetener to the mix for the perfect base for Strawberry Shortcake - or mix in 2 finely minced garlic cloves and a tablespoon of chopped fresh herbs. Serve with chili or soup. Add cinnamon and top with cream cheese for a cinnamon roll.  Cut in half to make a sandwich for breakfast or lunch.  Add 1/2 cup grated cheese and 1/4 tsp cayenne to make cheese biscuits.  -OR- break them open and smother them in your favorite sausage gravy - but I'll leave it to YOU to figure out how to make sausage gravy healthy!!

Blender Cream Custard Pie

Sometimes you just need a pie. A rich custard to glide comfortably across your tongue and nestle gently in your pouch. This is the pie equivalent of the classic "dump cake." Just throw it all in your blender and whiz up a pie - it even makes its own crust! 

1/4 Cup butter 
4 eggs 
3/4 Cup Splenda Granular 
pinch salt 
2 cups 2% milk 
2 teaspoons vanilla extract 
1/2 cup almond flour 
1/8 teaspoon nutmeg 

Preheat oven to 350 F 

Butter a 9 inch pie pan 
Place all ingredients in blender or food processor and process until completely combined and nut flour is well hydrated. 
Pour mixture into pie pan 

Bake at 350 F for 45 minutes 
Cool 

Serve at room temperature or chilled 

Store in refrigerator 

Cook's Notes: I couldn't help it.. I substituted a few tablespoons of heavy cream for some of the 2% milk, just to make it richer. 
FOr individual servings you can bake it in small custard cups or ramekins. 
For variations on a theme, make this a coconut pie by adding 1 teaspoon coconut extract and 1/2 cup unsweetened shredded coconut (or finely chopped left over cooked spaghetti squash for MOCK coconut pie!)