Monday, July 24, 2017

Bariatric Southern Butter Cake

In the South, when I was growing up, there were 2 hard and fast rules in the kitchen. 1: "Save your bacon grease" and 2: "Use REAL butter and lots of it!"  

My Great Aunt Lula, my maternal grandmother's sister, was a country farm wife and she adhered strongly to those rules.  On the occasions of our visits to Aunt Lula and Uncle Everett, she would often prepare what she called a pound cake - but it was a pound cake unlike any I've since encountered.  It was rich and unctuous and fairly DRIPPING with her homemade hand churned butter.  The good Lord only knows what the contents of that cake were, as I never saw her work from a recipe, it was all in her head.  

Below is my best attempt at replicating it some 50 years later.

Some day, remind me to tell you about Uncle Everette's sense of humor and the electric fence...

 The almond flour already contains a good deal of fat, so I had to play with the proportions in order to incorporate ALL the butter and rich farm eggs I wanted to use.  Thankfully, the absorptive powers of a tiny bit of coconut flour captured all the luscious richness.  

This cake deserves a more elegant title that the mundane (and incorrect) pound cake:  So I give you "Bariatric Southern Butter Cake"

Ingredients

Cake

2 1/2 cups almond flour
1/4 cup coconut flour
1/4 cup unflavored whey protein powder
1 tbsp baking powder
1/2 tsp salt
1 cup butter, softened
1 cup Splenda Granular
5 large eggs
2 tsp vanilla extract
1/2 cup heavy whipping cream
1/2 cup water

Butter Glaze

5 tbsp butter
1/3 cup Splenda Granular
2 tbsp water
1 tsp vanilla extract
Garnish
1 to 2 tbsp Splenda

Instructions

Cake

Preheat oven to 325 F. 
Grease a tubed or bundt cake pan VERY well and then dust with a few tbsp of almond flour.

In a medium bowl, whisk together the almond flour, coconut flour, whey protein, baking powder and salt.
In a large bowl, beat the butter and the sweetener together until light and creamy. 
Beat in the eggs, one at a time and vanilla extract. 
Beat in the almond flour mixture and then beat in the whipping cream and water until well combined.
Transfer the batter to the prepared baking pan and smooth the top. Bake 50 to 60 minutes, until golden brown and the cake is firm to the touch. A tester inserted in the center should come out clean.

Butter Glaze

In a small saucepan over low heat, melt the butter and sweetener together. 
Whisk until well combined.
Whisk in the water and vanilla extract.

While the cake is still warm and in the pan, poke holes all over with a skewer. Pour the glaze over and let cool completely in the pan.
Gently loosen the sides with a knife or thin rubber spatula, then flip out onto a serving platter.
Dust with sweetener.

Serve with lightly sweetened whipped cream and fresh berries.

Cook's Notes:

  • You can just as easily make this in an 9 x 13 pan - or even cupcakes, just start checking for doneness at about 20 minutes.  The nice part about these pans is: NO FLIPPING
  • You can use Vanilla protein powder, but adjust the vanilla extract to compensate
  • I'm playing with sweeteners, so I actually mixed 1/2 Monk Fruit and 1/2 Splenda for all the sweetener above.


Monday, July 17, 2017

Yes.. It's Fudge...

"Dear Lord!  He's NOT doing THAT!?!"

"Doing what?!?"

"He's making FUDGE!!!!"

"Who?!?"

"The Bariatric Food Dude!!"

"NO!!!!!!!!!!!!!!!!!!"



I haven't sold you out for 30 pieces of silver and a brief sugar high.  I'm giving in to my own personal weakness.  In my pre-bariatric world, my one sure diet deal breaker was homemade fudge - and those who've eaten mine will tell you, it was a bit of smooth chocolate heaven that coated the inside of your mouth and brought happiness and light to the world.

BUT...  I'm not going to give you that recipe.  I'm giving you this one, that requires no candy thermometer, has all the same magnificent properties AND satisfies the "low carb" requirement.




Ingredients:

1/4 lb Butter (one stick)

2 oz. Bakers Unsweetened Chocolate (100% Cocoa)

1 Tablespoon Vanilla

1 8 oz. package Cream Cheese, softened

1/2 - 1 Cup any Zero Carb sweetener of your choice (adjust amount to your taste)

Tiny pinch of salt to counteract the bitter chocolate

Instructions:

Place butter and chocolate in a bowl and microwave in 30 second intervals till just melted.
Add vanilla and sweetener to chocolate butter and blend together.
Place softened cream cheese in a medium bowl and pour chocolate mixture over it.
With a hand mixer mix about 2 minutes.
Pour into a greased pan. I use a 6 x 8 pan 
Place in your freezer until solid
Cut into squares

Now comes the only hard part.....WAIT 24 HOURS...

I'm not trying to test your willpower.  I just found it a little bit too bitter from the chocolate and a little too tart from the cream cheese after an hour in the freezer - but the next day, the flavors melded, the clouds parted, the sun shone down, the doves flew away and I'm PRETTY SURE I heard angels singing...  It's worth the wait.  If you can't wait, taste yours immediately after it freezes and again the next day - I think you'll agree with me.


Cook's Notes : 
I'm experimenting with sweeteners, so I used a combination of erythritol and monk fruit, but you can use the sweetener of your choice
Nuts are optional, but walnuts, macadamia, pecans and pistachios all work wonderfully
No need to limit yourself to chocolate, a few drops of mint oil and you're making homemade Andes mints
Stir in some instant coffee and you've got a mocha bar
Eschew the chocolate for peanut butter and you've got ANOTHER taste treat
If you choose to NOT freeze it, this makes and incredible frosting for the Black Bean chocolate cake or some VERY decadent Black Bean Brownies

I keep the fudge stored in the refrigerator or freezer in plastic bags.  I suppose it would last in there indefinitely, but 5 days and mine seem to disappear!

Makes 24 pieces at 0.5g carbs per piece.

Nutrition Facts
Servings: 24
Per Serving% Daily Value*
Calories 84
Total Fat 8.3g11%
Saturated Fat 5.3g26%
Trans Fat 0g
Cholesterol 21mg7%
Sodium 55mg2%
Potassium 13mg0%
Total Carb 1g0%
Dietary Fiber 0.5g
Effective Carb 0.5g
2%
Sugars 0.1g
Protein 1.1g

Bariatric Pad Thai

As I've said many times, I post recipes here that scratch MY itch - and last night I was itching  for some Thai food, so...  that meant I needed to convert the national dish of Thailand into something bariatric friendly.

If you are unfamiliar, Pad Thai a stir-fried rice noodle dish commonly served as a street food and at casual local eateries in Thailand. It is made with soaked dried rice noodles, which are stir-fried with eggs and chopped firm tofu, and flavored with tamarind pulp, fish sauce, dried shrimp, garlic or shallots, red chili pepper and palm sugar, and served with lime wedges and often chopped roast peanuts.  And it's DELICIOUS - but also VERY heavily laden with carbs.

I obviously couldn't have that, which meant the high carb components with tasty low carb alternatives.  The bean sprouts replace the noodles.  A little sweetener replaces the palm sugar

Main Dish
1 lb diced protein* (cubed}
2 cans of bean sprouts (drained)
1 large egg (beaten)
2 bunches of green onion tops (chopped)
2 garlic cloves, grated

Add-ins
Fresh bean sprouts
shredded carrots
chopped peanuts
cilantro leaves



Sauce
2 Tbs of your favorite sweetener
1/8 tsp molasses
1 tsp fish sauce
4 Tbs soy
1 tsp sriracha (dependent upon how spicy)
splash of Worcestershire
ginger  (grated or dried)

Instructions

In a small bowl, stir together all the sauce ingredients and set aside
Heat a large (12 inch) skillet over high heat until screaming hot
Add a splash of sesame oil and  the protein until it begins to get some color
Add bean sprouts,  green onions and garlic
Allow sprouts and onions to wilt
Make a well in the center. add the egg and scramble into the mixture
Pour in the sauce, stir fry about 2 minutes until heated through.

Cooks Notes:

  • The protein can be shrimp, pork, crab, squid, chicken, tofu or whatever you choose. 
  • The molasses adds just a hint that gives the sweetener the flavor of brown sugar - don't freak.  it's only 0.6 grams of carbs added to the entire dish
  •  Other, optional ingredients can be served on the side as condiments such as the red chili pepper, lime wedges, roasted peanuts, cilantro and fresh bean sprouts. 

Nutrition Facts
Servings: 4
Per Serving% Daily Value*
Calories 214
Total Fat 4.9g6%
Saturated Fat 0.5g3%
Trans Fat 0g
Cholesterol 119mg43%
Sodium 1156mg50%
Potassium 818mg17%
Total Carb 10.9g4%
Dietary Fiber 0.9g3%
Net Carb 10g
Sugars 1.9g
Protein 33.1g

Friday, July 14, 2017

Buying Kitchen Knives

  


The Necessities:
    The funds and patience to select at least three basic knives: a chef's knife, a slicing knife, and a paring knife. A sharpening tool of some kind, either a classic sharpening steel, stone, or one of the newer types.
    A knife block (optional). 
Time:
    About an hour in a well-stocked store. 
A sharp kitchen knife is a cook's best friend!And with care, a quality knife will last a lifetime. On the other hand, you'll want to throw away a bad one inside of an hour. A good knife will slice cleanly and easily. A bad knife will tear the meat, and make you work twice as hard as you have to. Good knives cost more than bad ones do, and sometimes it's tough to spend that extra money. But if you plan to do a lot of cooking, it's money well spent. Just ask an old chef!

Before you begin:
Food processors have become commonplace in kitchens today. "Miracle slicing disks" are advertised every day on T.V., and cheap knives that "never need sharpening" are available at most corner stores now. Does anyone still use good knives? Well, if you don't want to spend your life cleaning various appliances, changing accessories or buying new knives every year, you'll want a decent set of knives at hand. Just keep them out of the reach of small children, O.K.?

Assess the two types of blades



There are two common techniques used to make a kitchen knife blade: forging and stamping.
  • A forged blade is certainly the more elegant blade. It's generally used in the better knives available, and produces a heavy blade that's narrow at the edge, and widens to form a strong, thick back. When a blade is forged, a piece of steel is heated, and then shaped. A bolster is formed to protect your fingers and, most often, a full "tang" that extends through the handle is created. 
  • A stamped blade, on the other hand, is cut from a sheet of steel. The lightweight blade is usually the same thickness from edge to back. Any bolsters are formed by the handle, and the tang generally does not extend through the handle. Although there's at least one manufacturer of good quality stamped knives out there, for the most part you'll find these blades used in cheaper, serrated "never sharpen" models. It's obviously a less expensive way to make a blade. 
In the past, harder stainless steel was not as desirable as softer carbon steel, because it was very difficult to sharpen. However, carbon steel stains easily and tends to rust, so "high carbon" stainless steel was developed. This is a steel that is easily sharpened, yet stays nice and bright. It's used in most high-quality knives on the market.
Learn what makes good handles and blades


  • These days, handles are made from either hard plastic, or wood. While a wood handle looks mighty fine, and provides good grip when wet, it can also deteriorate over the years. Once a wood handle pulls away from the tang, for instance, bacteria will have a lovely home. Splinters and cracks are common as well, which is why most handles are plastic these days (along with reduced costs). Plastic, as we all know, will last a very long time. It can be textured to provide good grip, and molded easily to conform to your hand. 
  • The edge is formed mostly by grinding. The "grind" can be a taper grind, flat grind or hollow grind. A flat grind is cheaper to produce than a tapered grind, which is used on most forged knives. A hollow grind can be extremely sharp, but can be broken more easily, as it's thinner than a taper grind. 
An edge can also be very finely serrated, and the new lines of "never sharpen" knives have these edges. Serrated edges are terrific for slicing crusty bread and, oddly enough, tomatoes, but are not desirable otherwise. A serrated edge will often tear, rather than slice, and will catch bits of material in the serrations. Serrated edges are not repairable, and if the blade is damaged (which happens!) you have to toss the knife in the trash. The blade on a "never sharpen" knife is thin and flexible, rather than thick and stiff. This usually means that it takes more effort and care to get a good result. The big advantage that these knives have over others is their price, and that's why so many are sold.
Put it all together
The best knife that you'll buy will have a heavy, forged blade and a full tang. It will not have a serrated edge, unless it's a bread knife. The three classic knives are:
  • A chef's knife - for chopping, dicing, crushing(!) and lots more. This is generally the most-used knife in the kitchen, and comes in several lengths. An 8" model is an excellent choice. 
  • A slicing knife - for slicing meat it can't be beat! This knife is generally about 10" long, and fairly narrow. 
  • A paring knife - is about 3" long, with a triangular shaped blade. If you need to peel fruit, vegetables or do other delicate tasks, this is what you reach for. 
There are several other specialty knives that are nice to have around. These include:
  • A bread slicer, which has a long, serrated or "scalloped" blade. 
  • A Japanese chefs' knife, which is similar to the chefs knife above, except with a dropped point, and wider blade. It's extremely versatile, and transfers chopped food to the pan very easily. 
  • A Chinese cleaver, which is thinner and lighter than a meat cleaver. Quite a few people swear by this knife, as you can julienne scallions as easily as mince pork. Expect to find this knife in carbon steel, rather than high-carbon stainless. 
  • A boning knife, which is very thin, and slightly curved. It's designed to separate meat from oddly-shaped bones, and is great for getting the most out of a chicken. 
When you buy any of these knives, take a look at the specific piece you're buying. The blade should be straight, unstained, and without nicks or dents. The point should be cleanly defined, and the handle should not have any gaps where it meets the bolster.

 Look Sharp!
There are few tools more dangerous than a dull knife. It'll slide when you want it to cut, and it'll cut when it stops sliding--usually when it hits your hand. Ask ten different people how they sharpen their knives, however, and you may get ten different answers. Not only that, but each of these ten methods are all sworn to be the best by ten venerable trail guides from ten mountain towns (who've all been sharpening knives since they were knee-high to a carpenter ant and don't you forget it buddy). What's a poor soul with a dull knife to do? You can start right here, which will lead you out of the tangled thicket of knife-sharpening opinions.

There are a number of commercial one-step sharpening utensils available at the local hardware store. They generally have some sort of ceramic or diamond-impregnated surfaces,  and are used by drawing the knife through a narrow V-shape of some kind. Although they're certainly convenient, they can also cause problems by exerting uneven pressure on the blade--creating waves in the blade as it passes through the V-shape. The method below, while requiring a little more time and concentration, has a much greater chance of putting a good edge on a blade and not damaging it, provided it's done careful attention.

A note on knives with a scalloped or serrated  edge: these cannot be sharpened using this method. Scalloped knives (such as a bread knife) generally require professional attention when they become dulled. Serrated knives (the  never-need-sharpening variety) are usually very low quality, and are meant to be thrown away when the edge becomes damaged or unusable.

Choose Your Stone
First, there's the question of whether or not to use a liquid on the sharpening stone. A fiery debate rages on this issue, and you'd better figure out which side you're on, so you're not mistaken for the enemy and accidentally shot. Some stones are marketed as specifically for wet and dry uses, so keep the following points in mind as you shop around.

One school of thought insists that using oil, water or saliva helps "float" the tiny metal shavings away from the stone when the blade is being sharpened.

The other camp demands that using any type of liquid just clogs up the pores of the stone (which ruins the stone forever) and only polishes the blade, rather than grinding it.

I respect the views of both camps, and suggest the method below--it works with both dry and wet stones.

Recreate the basic edge
If you were to peer at the point of a nicely sharpened, multi-purpose knife blade, it would look something like figure 1.






You'll notice that the  blade is actually beveled to form the final edge, but you won't create that bevel just yet. First, you'll form the basic edge, which is a little simpler in shape, as we see below.







One of the key points of knife-sharpening is maintaining constant angles between the blade and the stone.  There are two: the angle between the blade and the edge of the stone, and between the blade and the surface of the stone.







Place your flat,  medium-grit stone on the table in front of  you. Lay the blade flat on the stone at a 45 degree angle, as shown in Figure 2. This 45 degree angle is the first of two angles.




Grasp the knife by the handle. With your index finger along the back of the blade, raise the blade off the surface of the stone at a 20 degree angle, as shown  in figure 3. This is the second angle.



Keeping the edge of the blade in contact with the stone, firmly and carefully draw the knife towards you. This action will grind the blade from hilt to point. Maintain the 45 degree angle, and the angle that you've raised the blade off the stone.
Apply medium to light pressure as you're drawing the edge across the stone.  (For the sake of comparison, zero pressure would have the knife blade resting on the stone without you touching it.) Apply a little pressure or a bit more, depending on how old the knife is, how many times you've sharpened it, and the current condition of the edge. A very dull edge will require more pressure.
Turn the knife over, and repeat the process.  If you keep the knife in the same hand, you'll be  pushing the blade away from you this time. It's important to maintain the same angles on both sides of the blade. Go slowly and alternate strokes on the stone until each side of the blade has been stroked several times. A very dull knife will need a few more strokes than a better kept one.

Create the final bevel
Now that you have a basic edge on the blade, it's a time to create the final bevel. This will strengthen the edge, so that it stays sharp longer and is less prone to be damaged by everyday use. You'll create the bevel simply by repeating Step 1, with two modifications: use a fine-grit stone, and raise the blade a bit higher off the stone (the second angle) when you draw it across.

Place your flat, fine-grit stone on the table in front of you, and lay the blade flat on the stone at a 45 degree angle, as you did before.

Grasp the knife by the handle. With your index finger along the back of the blade, raise the blade off the surface of the stone at a slightly greater angle than before--maybe 25 to 30 degrees. See figure 4.





Keeping the edge of the blade in contact with the stone, firmly and carefully draw the knife towards you.  This action will grind the blade from hilt to point. Hold the 45 degree angle, and the angle that you've raised the blade off the stone, as constant as possible. Again, apply medium to light pressure as you're drawing the edge across the stone.

Turn the knife over, and repeat the process. Alternate strokes again until each side of the blade has been across the stone several times--about five strokes for each side should suffice. The pressure that you apply while drawing the blade across  the stone should get progressively lighter with each stroke.
At this point you should have a pretty sharp knife. You can test it by holding a piece of paper vertically, and drawing the blade across the edge and down. A sharp knife will cut the paper.

Thursday, July 13, 2017

Crack Slaw

This one is on the all-time favorites list, so I'm re-posting so the new readers don't HAVE to scroll back through 3 years to find it.

"Crack Slaw" supposedly earned its name because it is so addictive. I have to admit to "seconds". This skillet dish goes together really quickly if you happen to have some thawed hamburger handy. Just toss the beef in the pan, add the other ingredients and stir fry. You will need some sesame oil, however. That flavor just can't be substituted. The more you like it, the more you may want to add. Feel free. This is one of the recipes that can be tweaked to your heart's content.

This is great for a fast supper or a weekend lunch. It can also go into a Tupperware bowl and be reheated in the microwave. Just be careful chopping the jalapeno pepper. Some prefer to wear gloves when seeding and cutting. I prefer just to wash my hands well and make sure I don't touch my eyes.

Your next addiction...


Crack Slaw

Nutrition Facts
Serving Size 206g (about 7 oz)
Makes 6 LARGE servings

Amount Per Serving
Calories 274
Total Fat 11.7g
Saturated Fat 3.4g
Cholesterol 101mg
Sodium 389mg
Total Carbohydrates 5.3g
Dietary Fiber 2.0g
Sugars 2.7g
Protein 35.8g

Ingredients

1 1/2 pounds of fresh lean ground beef
1 pound of coleslaw mix (bagged in your grocer's produce case)
1-2 Tablespoons sesame oil
2 Tablespoons soy sauce
2 tablespoons Splenda
1 thinly sliced jalapeno pepper (optional)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder


Instructions

If starting with fresh beef, lightly brown and drain most of the fat. Add all remaining ingredients and stir fry until cabbage is tender.

Cook's notes: 
  • Instead of hamburger I use 1 lb of the pre-cooked beef/turkey/lamb mixture I keep in the freezer at home.
  • Make it Thai Crack Slaw: Stir in some soy sauce and fish sauce. Sprinkle with powdered ginger and a squirt of lime juice. 
  • You can drizzle a little Sriracha red chili sauce on your plate. Just the right level of heat for me.