Freeze Dried Fruits: The Low-Carbers Unsung Hero

Whenever we (as low-carb or even low-fat/calorie eaters) read about dried fruits, we immediately check for added sugar and are usually not surprised to see that most companies add a ton of sugar.

One product that we may be overlooking are freeze dried fruits.

Take Natierra Nature’s All Foods Organic Freeze-Dried Blueberries for example. Blueberries and nothing else.

I use this as an example because, well, I use this product a lot when I want a fruit component without killing my carbs for the day.

The one above, 10 berries is just at 1g carbs.

These are light, airy and they don’t reconstitute into full, round berries, so you can’t think that way.

What they are: bursts of fruity flavor.

I use them in the mug muffin recipe below, and they are a fabulous addition and feel like you’re eating a carby dessert or treat 🙂

Lemon Blueberry Mug Muffin

3 weight watchers freestyle points

• • 1 tbsp(s), Lemon juice, raw
  • 1 large, Egg
  • 2 packet, Splenda Naturals (1 for the mix, 1 optional)
  • 2 tablespoon, Almond Flour
  • 1 tbsp, Coconut Flour
  • 2 tbsp(s), Water – Municipal
  • 0.50 tsp, Clabber Girl
  • 10 Freeze Dried Blueberries
  • 1 tsp, Lemon Zest
  • 6 sprays I Can’t Believe It’s Not Butter Spray(optional)

• Beat egg and add water, lemon juice and 1 packet sweetener.

• Mix dry ingredients then mix everything except the other sweetener packet and butter spray, in a microwave safe cup.

• Microwave on high for 1 minute, then (optional): spray the top with butter spray and sprinkle with remaining sweetener. Microwave for an additional 30 seconds, let cool and enjoy.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 194
% Daily Value *
Total Fat 13 g	20 %
Saturated Fat 3 g	15 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 186 mg	62 %
Sodium 119 mg	5 %
Potassium 88 mg	3 %
Total Carbohydrate 9 g	4 %
Dietary Fiber 5 g	18 %
Sugars 3 g
Protein 10 g	21 %
Vitamin A	5 %
Vitamin C	14 %
Calcium	7 %
Iron	13 %

Yet Another Green Bean Side Dish

Honestly, you could add cooked ground beef or grilled chicken to this casserole and make a “comfort food” meal out of it.

I love green beans. They really fit into any eating plan. They’re low calorie, low carb, paleo, primal, gluten free, (generally) allergen free, not a nightshade… You get the picture.

I was pinteresting (that’s not a word but it really should be) and smooshed several recipes together to get this, and I’ve been making it 2-3 times a month since then.

What I was looking for was an acceptable low-carb, gluten free green bean casserole to serve at gatherings and holidays, and this one is great for those, too.

It is not paleo because of the dairy,  but you can’t win them all :p

Creamy and Cheesy Green Bean Casserole

• 2 cans french style green beans or 1 of the big cans, drained well
• 1 can (8oz) sliced mushrooms, drained well
• 1/2 cup sour cream (use full fat and a brand that doesn’t have a lot of chemicals added)
• 3 Tablespoons heavy cream (or half and half, or almond milk if you like)
• 1 cup shredded sharp cheddar cheese (smoked gouda works well, too)
• sea salt and pepper to taste
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 4 tablespoons Kraft parmesan in the green can, yes that stuff

Mix everything except the Kraft parmesan cheese together until it’s all pretty uniform.

Spoon into a casserole and either: bake at 400f for 15 minutes until it’s all bubbly, then sprinkle the Kraft on top and cook another 5 minutes

OR: microwave, uncovered, for 3 minutes, top with the Kraft and microwave another minute until it’s all hot and bubbly.

You can probably get more than 4 servings from this, but we really love it so we only get 4 lol:

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 278
% Daily Value *
Total Fat 20 g	31 %
Saturated Fat 12 g	62 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 65 mg	22 %
Sodium 1528 mg	64 %
Potassium 231 mg	7 %
Total Carbohydrate 12 g	4 %
Dietary Fiber 3 g	11 %
Sugars 4 g
Protein 13 g	26 %
Vitamin A	18 %
Vitamin C	11 %
Calcium	43 %
Iron	11 %

 

Real Texas Chili

It’s cold here on the Texas Gulf Coast.

Do you know what that means?

Chili weather!

Ok granted, if you’re a Texan, even 100 degrees outside can  be chili weather lol.

But it’s just a lot more special when it’s cold out and we get that rare occasion to see actual snow!

Easy Home Made Texas Chili

• 2.50 lb(s), Lean Ground Chuck
• 1 cups, Onion
• 1 can (1.3 cups ea.), Diced Tomatos and Green Chillis (Rotel, Hatch or Red Gold are the best)
• 2 cans (15oz each) Canned Diced Tomatoes
• 2 cup Tomato sauce
• 2 cup, Beef broth
• 3 ounces tomato paste *optional to thicken if needed
• 1 Tbsp Hershey’s Special Dark cocoa powder (dark is best, but any cocoa powder without sugar is fine)

• 2 tbsp, Spices, chili powder
• 1 tsp, Ground Cumin
• 1 tsp(s), Spices, onion powder *to taste
• 1 tsp, Pink Sea Salt *to taste
• 1/2 tsp Ground Black Pepper *to taste
• 0.25 tsp (2g), Cayenne Pepper (Ground) *to taste
• 1 tsp(s), Spices, garlic powder

1. In a large pot, brown the ground beef, breaking it up as you go. If it’s not wanting to break up, add 1/4 cup very hot water to help break up the fat in it.
2. Once mostly cooked, add the onions and all the seasonings. Stir over high heat for a few minutes until you smell the spices.
3. Add the broth first and stir well to distribute the spices, then add everything else EXCEPT the tomato paste.
4. Stir well, turn heat to low, cover and simmer for 1-2 hours to really blend and deepen the flavors.
5. If it is thinner than you like, add a little tomato paste and simmer a few more minutes.
6. I usually add 2-3 fresh jalapenos (remove caps without breaking open the top)to simmer with this. They break down during cooking and you can remove them whole, or break them up and eat them in the chili.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 493
% Daily Value *
Total Fat 39 g	59 %
Saturated Fat 16 g	78 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 167 mg	56 %
Sodium 1398 mg	58 %
Potassium 752 mg	21 %
Total Carbohydrate 19 g	6 %
Dietary Fiber 5 g	19 %
Sugars 9 g
Protein 51 g	103 %
Vitamin A	33 %
Vitamin C	33 %
Calcium	14 %
Iron	20 %

**Check your labels. I did the counts with generic products, but make sure you are not getting added sugar, MSG, gluten or anything else.

Some products are sneaky high in sugar!

If you want to give this a little different flavor, add some dark beer, simmer another 20 minutes, and add another tablespoon of tomato paste to thicken it up.

Week 4, A Few Days From the Finish Line!

I started on Jan 30^th, but I think I’ll keep Whole 30 through this whole week as well.

I’ve learned a few things.

First: the coconut milk and almond milk creamer is tasty and I use a lot less than I did of heavy cream or half and half, so it’s a $$ saver as well.
Second: I seem to be allergic to raw zucchini and yellow squash! Weird, right? I eat it cooked all the time with no problem, but I made raw salads with zucchini and had awful, stabbing stomach pains both times. I wasn’t thinking so I ate just a few slices of yellow squash as I was cutting it up to saute and had the same reaction.

Third: I don’t have to get up and go to the bathroom at night. My unscientific, no facts theory is that some of the chemicals in, well something, were irritating my bladder and causing it.

Fourth: dried lemon slices are awesome in water! I bought a big bag of them – just dried lemon slices, nothing else added – and pop 3-4 in my water bottle in the fridge overnight and it’s nicely flavored lemon water the next day. I use these off Amazon from Sincerely Nuts. Nothing but lemon slices.

And Fifth: unadulterated foods taste really good! Simple meals, not a lot of sauces or gravies*, no fancy shmancy, expensive spice blends, just real foods.

*because pureeing onions, carrots, celery, garlic -whatever veggies you add to your proteins – pureed in the pan drippings make an awesome gravy!

Whole30 Week @ Woo-Hoo

I feel really good.

My appetite is still way down (I am eating meals, but no feel for snacks).

I am sleeping really well.

I am not getting up at night to go to the bathroom. My totally unscientific and without anything to back it up theory is: the lack of chemicals in my diet that irritate the bladder.

I’m making a big batch of Avocado oil mayonnaise this morning and making tuna and chicken salad for this weeks lunches.

I also picked up a really big pork roast that I’m going to cut into two parts and make nomnompaleo.com’s Kalua pork with 1/2 and garlic roast the other 1/2. (Slice about 10 cloves of garlic in half and cut slits all over the roast and stuff them in, salt and pepper and roast it until it’s cooked).

Hope everyone is hanging in there and feeling great!

Salads and Summer

One thing I’ve noticed, reading “complaints” about Paleo/Primal/Wild eating, is the lack of salad dressings.

And, since it’s simmer – I mean Summer – we eat a lot of salads.

Here’s my take on a Paleo/Primal/Wild Avocado Ranch dressing that you can change up by adding more lime juice, more mayo, more seasoning, different seasoning, more avocado(makes a great dip!), add a smidge of stevia, some really good parmesan, some fresh jalapeno, etc.

Use your imagination!

Clean Avocado Ranch Dressing 

1/2 cup paleo mayonnaise (I make mine with avocado oil)

1/2 cup coconut milk (I use aroy-d)

1/2 of an avocado – about 2oz flesh

1 T fresh lime juice + 1tsp zest

1 tsp lemon juice (it’s a synergy thing)

1/4 tsp each salt and pepper

2tsp clean Ranch dressing mix (I use this one: https://www.amazon.com/gp/product/B00W4QQWJQ/ref=oh_aui_search_detailpage?ie=UTF8&psc=1 )

1 T fresh cilantro leaves, torn or chopped

IF using home-made mayo, make it the day before so the flavors can develop and it doesn’t taste “raw”.

Using an immersion blender, blend the mayo, coconut milk and juices.

Once those are well mixed, blend in the seasonings and avocado until smooth. Then add the cilantro (if using) and blend a few seconds to disperse it.

Taste, and add salt and pepper if desired, or more juice, etc.

Refrigerate at least an hour for the best flavor, overnight is better.

I Don’t Usually Rave About Sauce Recipes, BUT…

I have to about this one.

One of the things that can really make you crazy on a paleo(ish) plan is the lack of sauces and dressings.

The minute after it came across my FaceBook feed, I had to make it.
It’s by Michelle Tam of NomNomPaleo and it is sooooo good!

Tonnato Sauce nomnompaleo

Make it. Now. Seriously.

It’s: Paleo/Primal; easy to make; high fat; and delicious!

I varied a little from the recipe.

I was out of capers (I know, right?!) so I used 6 small green salad olives – very similar flavor profile.

I also used a whole tin of anchovies because I love anchovies. I’d probably bathe in them if it wouldn’t lead to a divorce lol.

IMO this would make a great “fat bomb” just to have a spoon of when you have a little hunger.

I can envision that a tablespoon or two would really enrich a chicken bone broth as well.

If you use good tuna and anchovies, it’s not overly fishy.

I make my mayonnaise with avocado oil, so it’s light and has a good but neutral flavor.

Try it, you’ll be happy you did 🙂

 

Zucchini “Hummus”

In an effort to stay “Wild” and paleo(ish) lol -I was browsing Pinterest and saw some interesting variations of hummus.

This is my tweaking of a couple of different ideas.

Zucchini “Hummus”

• 1 large or 2 medium zucchini (not exact, don’t worry)
• 2 Tablespoons almond butter, tahini or whatever nut butter you like
• 1-2 cloves garlic (to taste)
• 1/2-1tsp ground cumin (to taste)
• 1-2T lemon juice (plus zest if you like it lemony)
• 2T good Extra Virgin Olive Oil
• 1tsp sesame oil if not using tahini
• sea salt and pepper to taste plus extra salt for the prep

Dice the zucchini into small’ish chunks. Salt well and toss into a colander to drain for 15 minutes, then rinse with cold water and drain another 15 minutes. Pat dry and proceed:

To a food processor toss the garlic and tahini or nut butter, lemon juice and olive oil and pulse to blend it.

Add everything else and pulse until it’s the consistency you like. Taste and add salt and pepper as needed.

Important: refrigerate at least an hour for the flavors to blend.

That’s it! Tasty. Can be used as a spread or dip.

If you want to guild the (vegetable) lily, pulse in some fresh or frozen (thawed and drained well) spinach 🙂

 

Our Inner Dialogue Can Hinder Success

You know that little voice in your head that tells you “Wow! You’re doing great!”.

It lifts you up and makes you take that next step forward.

That same inner voice can really mess with you, too.

“Well, I ate 1 Hershey kiss, might as well blow it for the rest of the day and have a double burger, fries, malt, and hey cake!”.

It happens to everyone. Sometimes. Too often?

Then our one step forward turns into a mile backward.

It’s a  process, but it CAN happen overnight, if we decide to do it. Turn that negative voice into a positive – or at least neutral -one.

The next time you get off course, turn it around, don’t let it become a negative thought avalanche.

“I had a Hershey kiss and it was great!”

It may seem like such a little thing, but we have to change our thinking from negative to positive to succeed in anything.

If you have children, did you ever think “Man, he’s never going to be potty trained. I might as well give up and let him wear diapers until he’s 20.” Ok maybe you THOUGHT it, but you didn’t act on that though lol.

That type of dedication to succeeding can be applied to our eating habits as well.

Good luck and have a wonderful, successful day!

1 Month On The Wild Diet

Drum-roll please: 10 pounds: gone! Edema in lower right leg: gone!  Fear of green smoothies: gone! (lol)

I won’t say this is the easiest plan to do, because it’s not. There is a lot of food prep and planning.

I have not followed the menu plan in the book, though it wouldn’t be hard to, they do what most other plans don’t: they utilize left-overs. No “open a 12oz can of xxx, use 1/4tsp and pretty much throw the rest away” crap you get on so many plans.

I haven’t kept up with my menus on here. I have been keeping it pretty basic because my Hubbs and Son are both pretty basic guys. Son is adaptable much more than Hubbs is lol. Age maybe?

In a week, I’ll make  whatever for son and myself for lunch (we both like fish, curry, steaks, chicken, pretty much anything with a  big green salad), then make an actual recipe for supper.

The Wild Diet Ultimate Bacon Burger and Chicken Parmesan are favorites.

Son and I have both become fond of green smoothies as either breakfast or lunch. Son works afternoons and evenings, so a lot of time he’ll take one to work and have it between lunch and supper. I don’t make real big ones, just about 12oz.

They both liked the Oven Fried Salmon Cakes from: http://meljoulwan.com/2014/11/10/oven-fried-salmon-cakes/

http://paleogrubs.com/paleo-diet-meal-plan has a good plan, though on Wild you move those heavier carbs (like sweet potatoes) to dinner, and Intermittent Fast through lunch, but the recipes on Paleo Grubs are pretty good when you’re looking for something new.

Another major favorite: http://www.nomnompaleo.com. Michelle Tam has some awesome recipes.

Of course the original  http://www.fatburningman.com site of Abel James is also an excellent resource. If you join “the tribe” for $1 for the first month ($27 after that) you get access to the Facebook page along with the library. If you’re a member for 3 months, you get permanent access to the facebook page, even if you cancel after that, so it works out well.

Of course, I make huge salads with “power greens”, cucumber, tomato, beets, peppers, avocado, olives, etc.

I have limited cheese to a couple of times a week, and I do add heavy cream or coconut milk to my coffee. I’ve had the “fatty coffee” a few times, but MCT oil makes me want to barf, so I don’t use it lol.

Anyway, that’s been my first month eating Wild.