I thought I would share my last camping menu. We were dry camping and using a stove.
Day 1 - leaving
- Lunch - Rice salad (rice, chopped onions, celery, other veggies, cut (turkey) ham and Italian dressing). I pre-made this before leaving house.
- Dinner - Store bought Rotisserie Chicken (Fred Meyers), BBQ Beans, and fresh cut up veggies.
Day 2
- Breakfast- French Toast with Trader Joe's Rice Bread.
- Lunch - GF Sandwiches and fruit.
- Dinner - Tuna Mac (rice noodles, tuna, mayo, and (soy) grated cheese), fresh cut up veggies.
Day 3
- Breakfast - Boiled Eggs and Hot Cereal (Boil extra and boil potato's for Potato Salad).
- Lunch - Taco Salad.
- Dinner - Hot Dogs, Potato Salad, and cut up veggies.
Day 4
- Breakfast - Chorizo Egg Scramble, corn tortillas, can fruit.
- Lunch - Chili, Chips and (soy) grated cheese.
- Dinner - Boy Scout Meal in aluminum foil pouch cooked in fire. (Potatoes, ground meat, frozen veggies, and Catchup).
Day 5
- Breakfast - Egg hash and Kinnickinick donuts.
- Lunch - Sandwiches and leftovers.
Go home.
Snacks - GF cookies, chips, marshmallows, chocolate, fruit, and fruit roll-ups. (I save some of these special treats just for camping.)
Sunday, July 12, 2009
Friday, July 10, 2009
Glutenized - Always learning
A Silly Yak doesn't like to be glutenized. And when it happens we have options. We can hate our situation and whine about it. Or we can learn from mistakes and improve our chances of being contaminated.
For our family I don't notice reactions much. Now it seems to be when we have company that stays multiple days. I forget the usual things until it is too late. And then I find crumbs in the butter and mayonnaise and the usual carelessness of crumbs where they are not suppose to be. I forget that others have habits that are normally not a problem. They don't realize that they are causing us harm. And we are hesitant to complain about contamination issues with those we love.
I wish I had answers to solve these out of the normal situations. I could store small jars perfect for camping on the shelf for company use and remember to put out another butter or buy margarine just for company use. But like anyone, I forget until it is too late. Maybe I will enlist my children to help me remember next time. After all 3 heads are better then one.
My best advice about situations like this, is to look over everything and try to learn from the mistakes that were made along the way. Educate others when you can. Try to remember to protect your food. And then say prayers that your food is safe. After all, our visitors are learning and bound to make mistakes.
Today, I am thankful for the Aloe drink that I buy at Trader Joe's. At least it helps heal things quicker.
For our family I don't notice reactions much. Now it seems to be when we have company that stays multiple days. I forget the usual things until it is too late. And then I find crumbs in the butter and mayonnaise and the usual carelessness of crumbs where they are not suppose to be. I forget that others have habits that are normally not a problem. They don't realize that they are causing us harm. And we are hesitant to complain about contamination issues with those we love.
I wish I had answers to solve these out of the normal situations. I could store small jars perfect for camping on the shelf for company use and remember to put out another butter or buy margarine just for company use. But like anyone, I forget until it is too late. Maybe I will enlist my children to help me remember next time. After all 3 heads are better then one.
My best advice about situations like this, is to look over everything and try to learn from the mistakes that were made along the way. Educate others when you can. Try to remember to protect your food. And then say prayers that your food is safe. After all, our visitors are learning and bound to make mistakes.
Today, I am thankful for the Aloe drink that I buy at Trader Joe's. At least it helps heal things quicker.
Tuesday, June 23, 2009
My Crock Pot Sheppard Pie
My crock pot is a great tool for dinner without heating up the house. My family loved this one. It is all gone. :)
Sheri's Crock Pot Sheppard Pie
Step 1
2 lbs of ground meat thawed ~I used ground turkey
3 cups water
3 cups of mixed frozen veggies
1 onion chopped
1 pkg of Lipton Onion Soup
-Mix together in a crock pot until blended. Cook on high for 3 or 4 hours or until meat is done.
Step 2
Add in making for making 3 cups of mashed potatoes minus the water as indicated on the instant mashed potatoes packaging. (milk, butter and instant potatoes)~I used soy milk instead.
- add in butter and milk and stir until butter is melted.
- Sprinkle on instant potatoes.
- Cook until potatoes are done. (if too watery after 15 minutes, sprinkle with more instant potatoes)
- With a fork, fluff potatoes and serve.
Sheri's Crock Pot Sheppard Pie
Step 1
2 lbs of ground meat thawed ~I used ground turkey
3 cups water
3 cups of mixed frozen veggies
1 onion chopped
1 pkg of Lipton Onion Soup
-Mix together in a crock pot until blended. Cook on high for 3 or 4 hours or until meat is done.
Step 2
Add in making for making 3 cups of mashed potatoes minus the water as indicated on the instant mashed potatoes packaging. (milk, butter and instant potatoes)~I used soy milk instead.
- add in butter and milk and stir until butter is melted.
- Sprinkle on instant potatoes.
- Cook until potatoes are done. (if too watery after 15 minutes, sprinkle with more instant potatoes)
- With a fork, fluff potatoes and serve.
Friday, June 19, 2009
Search for easy recipes and LEMON PEPPER CHICKEN recipe
Every Summer I struggle to stay within the food budget. "It's too hot to cook!" or we get too busy to cook. We end up eating out where we don't have to heat up the kitchen. This year that is not an option. We just can't go over budget.
I am on a search this year to find recipes that are super easy and don't heat up the kitchen. I have been loving Tupperware, because they have products that are made just for this kind of thinking. And there are some great Tupperware recipes for quick and easy and without a box
I know that I have friends who feel that the microwave is evil, but I think you can adapt the recipes easily to an oven or your cooking choice. With food allergies and Celiac a concern with our family, I look for the best solution for the situation. I don't think anyone will argue with me about the microwave being a better choice then eating out, where you have no control of contamination or quality.
This is my latest recipe find that my family really enjoyed last night. I don't know what I would call it, because I think you can change the flavor by the seasoning you use. I just so happen to have all of the ingredients for it and so I will call it what it is.
LEMON PEPPER CHICKEN
Boneless, skinless Chicken breast (I cut mine up in chunks)
Miracle Whip (I used plain old mayonnaise and just plopped 3 unmeasured spoonfuls in)
Lemon Pepper Seasoning (Next time I plan on using taco seasoning)
1. Coat the chicken breast with mayo and sprinkle with seasoning.
2. Place the chicken in a microwave Tupperware container. Place lid on container. (I used my "Heat N'Serve") Microwave for 8 to 9 minutes on high setting.
3. Let stand, covered, for 2 more minutes to finish cooking. (If chicken is not fully cooked, place back in microwave and finish cooking it.
Note: Mine was creamy enough to add mixed veggies and serve over noodles. I thought about serving it over potatoes, rice or even gluten free toast.
I am on a search this year to find recipes that are super easy and don't heat up the kitchen. I have been loving Tupperware, because they have products that are made just for this kind of thinking. And there are some great Tupperware recipes for quick and easy and without a box
I know that I have friends who feel that the microwave is evil, but I think you can adapt the recipes easily to an oven or your cooking choice. With food allergies and Celiac a concern with our family, I look for the best solution for the situation. I don't think anyone will argue with me about the microwave being a better choice then eating out, where you have no control of contamination or quality.
This is my latest recipe find that my family really enjoyed last night. I don't know what I would call it, because I think you can change the flavor by the seasoning you use. I just so happen to have all of the ingredients for it and so I will call it what it is.
LEMON PEPPER CHICKEN
Boneless, skinless Chicken breast (I cut mine up in chunks)
Miracle Whip (I used plain old mayonnaise and just plopped 3 unmeasured spoonfuls in)
Lemon Pepper Seasoning (Next time I plan on using taco seasoning)
1. Coat the chicken breast with mayo and sprinkle with seasoning.
2. Place the chicken in a microwave Tupperware container. Place lid on container. (I used my "Heat N'Serve") Microwave for 8 to 9 minutes on high setting.
3. Let stand, covered, for 2 more minutes to finish cooking. (If chicken is not fully cooked, place back in microwave and finish cooking it.
Note: Mine was creamy enough to add mixed veggies and serve over noodles. I thought about serving it over potatoes, rice or even gluten free toast.
Wednesday, April 22, 2009
Ways To Fit Fiber In (And the Best Choices)
I am soorry! When I put this one together, I got so brain dead, that I put it down. And then I got distracted with life, the flu and trying to get caught up, that it sat without editing it. I still don't have the time, but decided to send it off anyway. Forgive my mistakes and the missing recipe. Next time I will double it.
You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.
You can read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.
You can read the third article about fiber at this link - How Much Fiber Do We Need. Includes a couple of recipes for making Oatmeal Cerial with different methods.
Best Fiber Choices Include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
NOTE - Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content. (1)
You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.
You can read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.
You can read the third article about fiber at this link - How Much Fiber Do We Need. Includes a couple of recipes for making Oatmeal Cerial with different methods.
Best Fiber Choices Include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
NOTE - Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content. (1)
"Don't forget: foods that contain fiber are beneficial whether they're eaten raw or cooked. "(2)
"The following list is only a representative sample of naturally gluten-free high fiber grains.
We've included links to some gluten-free recipes. Also, feel free to enter the name of an ingredient into the About.com search box. Our guides have posted dozens of recipes for each of these ingredients, some of which are gluten-free or can be easily converted." (2)
Check out this nice tool for figuring out the nutrient properties of a food item. You can use it to find other high fiber foods and other nutrience you are watching. USDA National Nutrient Database. (2)
Whole Grains
On a Gluten Free diet, you should eat extra fiber. Rice is extreamly low in fiber compared to wheat (wheat Bran Whole-Wheat Flour 1 cup = 24 grams).
Grains such as quinoa**, amaranth**, and buckwheat** are gluten-free and high in fiber. (4)
Amaranth ( makes a great hot breakfast cereal. (4)
Amaranth, cooked (1 cup = 18.1 grams) (2) and (3) 3 g fiber per 3/4 cup cooked grain) (4)
Amaranth flakes (1 cup = 3.6 grams) (2)
(raw) Amaranth Seed Amaranth Flour (1 cup = 29 grams) (4)
Amaranth seed (1 cup = 30 grams) (3)
Buckwheat groats, also known as kasha, (4.5 g fiber per 1 cup cooked grain) can be substituted for breadcrumbs in meatloaf. (4)
Buckwheat, roasted groats, cooked (1 cup = 4.5 grams) (2)
Buckwheat raw (1 cup = 17 grams (3)
Buckwheat Bran raw (1 cup - 9.9 grams) (4)
Buckwheat Flour -Whole Groats (1 cup = 12 grams) (4)
Buckwheat Groats (roasted, dry) (1 cup = 16.9 grams) (4)
Cereal
Cereal, whole grain hot or cold cereal (2)
Crisped rice cereal, (1 cup - 0 grams) (5)
Corn flakes, (1 cup - 1 grams) (5)
Corn
Corn, sweet, yellow, canned, whole kernel (1 cup =3.1 grams) (2)
Corn, frozen, kernels on cob (1 ear = 1.8 grams) (2)
Cornmeal, yellow, whole grain (1 cup = 8.9 grams) (2) Cornmeal (1 cup = 10 grams) (3)
Popcorn, plain, air-popped (1 cup = 1.2 grams) (2)
Popcorn, air-popped, 2 cups = 2.3 (3)
Grits, cooked, (1⁄2 - 0 grams) (5)
Corn Bran (crude) (1 cup = 65 grams) (4)
Cornmeal (degermed, enriched) (1 cup = 10.2 grams) (4)
Millet - Serve as a side dish, or mix into casseroles, soups or baked goods.
Millet, cooked (1 cup = 2.3 grams) (2)
Millet seed raw (1 cup = 17 grams) (3) and 4)
Montina
Montina (1 cup = 36 grams) (3)
Oats - Stick to Gluten Free because Oats are easily contaminated.
Oatmeal, gluten-free, cooked (1 cup = 4 grams) (2) and (1) Oatmeal, cooked, (1⁄2 cup = 2 grams) (5)
Oats and oatmeal - raw (1 cup = 10 grams) (3)
Quinoa can be used in pilafs or soups in place of rice. (4)
Quinoa, cooked (1 cup = 5.2 grams) (2) (1/2 cup cooked grain = 3 grams) (4) and (3)
Quinoa seed raw (1 cup = 10 grams) (3) Quinoa Seed (1 cup = 106 grams (4)
Rice
Brown Rice, medium grain, cooked (1 cup = 3.5 grams) (2) and (1)
Brown rice raw (1 cup - 7 grams) (3)
Rice Bran (crude) (1 cup = 24.8 grams) (4)
Rice Polish Brown (1 cup = 12.9 grams) (4)
White rice, cooked, (1⁄2 cup = 0 grams) (5)
White Rice flour (1 cup = 3.1 - 7.3 grams) (4)
Wild Rice, cooked (1 cup = 3.0 grams) (2)
Wild rice raw (1 cup = 9 - 10 grams) (3) and (4)
Sorghum - Add to flour blends.
Sorghum flour, white, whole grain (1 cup = 8.2 - 12.1 grams) (2) and (4)
Other
Bette's Gourmet Four Flour Blend* (1 cup = 8 grms) (*garfava flour, sorghum flour, cornstarch and tapioca flour) Chart from Gluten-Free Diet, by Dietitian Shelley Case (4)
Beans and Legumes
"Dry beans/legumes are a good source of fiber, as well as protein and iron. This type of bean includes black beans, kidney beans, pinto beans, cannellini beans, garbanzo beans (also known as chick peas) and many others. Although alone they may not be tempting to a child, beans can be disguised in meals, raising the fiber content of the food." (4)
Black beans can be added to tacos with the meat, or can be sprinkled on taco salad. Also add to chili and soups(4)
Black beans, cooked, 1⁄2 cup - 8 grams (5)
Chickpeas/Garbanzo/Fava Beans - Spread hummus on sandwhiches or use as a dip for chips or rice crackers. Can also add to pasta sauces and casseroles.
Chickpeas/garbanzo /Fava beans, canned (1 cup=10.6 grams) (2)
Chickpea dry (1 cup - 20 grams) (3)
Hummus, (1⁄4 cup - 4 grams) (5)
Garbanzo Flour (Chickpea) (1 cup - 20.9 grams) (4)
Garfarva or Farfava Four (Garbanzo/Fava beans) (1 cup - 12 grams) (4) and (3)
Green Beans
Green beans, cooked, 1 cup = 4.0 (1)
Kidney Beans - Mix into salads, casseroles, chili, pasta sauce and soups.
Kidney beans, boiled (1 cup = 11.3 grams) (2)
Red kidney beans, boiled, 1 cup = 13.1 (1)
Lentils - Mix into casseroles and soups.
Lentils, boiled (1 cup = 15.6 grams) (2)
Lentils, cooked, (1⁄2 cup - 8 grams) (5)
Peanuts - Add to baked goods. Spread on apples, celery or rice crackers. Make a peanut sauce or soup.
Peanuts, dry roasted (1 cup = 11.7 g) (2)
Peanut butter, smooth style (2 tablespoons = 1.9 grams) (2)
Peas - Serve in salads, as a side dish or mix in casseroles.
Peas, green, frozen, cooked (1 cup = 8.8 grams) [br (2)
Split peas, cooked, 1 cup = 16.3 (1)
Pinto - Use as filling for burritoes, tacos, or enchilladas. Add to casseroles, chili, and soups. "Refried beans can be spread on the inside of a quesadilla, and they meld nicely with the cheese. (4)"
Pinto beans, boiled (1 cup = 14.5 grams) (2)
Refried beans, canned (1 cup = 13.4 grams) (2)
Soy - try edamame, or immature soybeans. Edamame are sold frozen, shelled or in the pod. Shelled edamame can be added to stir fries, while edamame in the pod can be boiled in salted water eaten right out of the shell as a snack. (4)
Soy dry (1 cup- 12 grams) (3)
Soy flour (defatted) (1 cup - 17.5 grams) (4)
Soy Flour (full fat) (1 cup - 8.1 grams) (4)
Soybeans, cooked (1 cup =7.6 grams) (2)
Soy nuts, dry roasted (1 cup = 13.9 grams) (2)
Nuts And Seeds
Nuts, like beans, are a good source of protein as well as fiber.
Two examples are:
peanuts - 3 g fiber per 1/4 cup (See above in Legumes)
almonds - 2.4 g fiber in each l/4 cup
Nut butters such as peanut butter, almond butter and hazelnut butter, are also good sources of fiber. (4)
Almonds
Almonds, whole raw (1 cup = 17.4 grams) (2)
Flax Seed - need to be ground for better digestion. Our bodies are unable to bread down the seed in the whole form. Add to baked goods, cereals, smoothies and salads.
Flax seed whole (1 cup- 43 grams) (3)
Flax seeds, whole (1 tablespoon = 2.8 grams) (2)
Flax meal (1 cup- 34 grams) (3)
Flax seeds, ground (1 tablespoon = 1.9 grams) (2)
Flax Seed Fax Seed Meal (1 cup - 43 grams) (4)
Sunflower Seeds - Add to sadads and breads.
Sunflower seed kernels, dry roasted (1 cup = 14.2 grams) (2)
Vegetables
Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the vegetables will reduce the amount of fiber they contain. (2)
Artichokes
Artichoke, cooked (10.3 grams) (2)
Asparagus
Asparagus, cooked (1/2 cup = 1.8 grams) (2)
Broccoli
Broccoli, frozen, chopped, cooked (1 cup = 5.5 grams) (2) (1)
Broccoli, cooked, 1⁄2 cup - 3 grams (5)
Broccoli, raw, chopped (1 cup = 2.4 grams)(2)
Brussel Sprouts
Brussels sprouts, cooked (1/2 cup = 2.0 grams) (2)
Cabbage
Cabbage, raw (1 cup - 2.2 grams) (2)
Cabbage, red, raw (1 cup = 1.9 grams) (2)
Carrots
Carrots, frozen, cooked(1 cup = 4.8 grams) (2)
Carrots, cooked, 1⁄2 cup - 2 grams (5)
Carrot, raw (1 large carrot = 2.0 grams, 1 medium carrot = 1.7 grams) (2)
Cauliflower
Cauliflower, raw (1 cup = 2.5 grams) (2)
Cauliflower, cooked (1/2 cup = 1.4 grams) (2)
Kale
Kale, cooked (1 cup = 2.6 grams) (2)
Potato
Potato, baked, flesh and skin (large potato, 6.6 grams; medium potato 3.8 - 4 grams) (2) (5)Potato Flour (1 cup - 9.4 grams) (4)
Potato Starch (1 cup - 0 grams) (4)
Spinach
Spinach, raw (10-oz package = 6.2 grams) (2)
Spinach, cooked (1 cup = 4.3 grams) (2)
Squash
Acorn squash, baked, 1⁄2 cup - 5 grams (5)
Tomatoes
Tomatoes, sun-dried (1 cup = 6.6 grams) (2)
Fruit
Don't forget the option of having your fruit in a smoothie or a fruit salad! (2)
Foods that contain fiber are beneficial whether they're eaten raw or cooked. Peeling the fruit will reduce the amount of fiber it contains. (2)
Apples
Apples, raw, with skin (1 3-inch apple= 4.4 grams; 1 3.25 inch apple = 5.4 grams) (2)
Apple,with skin medium with skin = 3 - 4.4 (1) (5)
Apricots
Apricots, dried, 4 halves - 1 grams (5)
Bananas
Bananas, (1 medium, 7-8 inches long = 3.1 grams)( 1 large, 8-9 inches long = 3.5 grams) (2) Banana, 1 medium - 3 grams (5)
Blueberries
Blueberries, raw (1 cup = 3.6 grams) (2)
Blueberries, (1⁄2 cup - 2 grams) (5)
Oranges
Oranges, raw (1 cup of sections = 4.3 grams) (2)
Orange, 1 medium - 3 grams (5)
Pears
Pears (1 medium, 4.3 grams) (2)
Pear, medium with skin = 5.1 (1)
Prunes
Prunes, pitted (1 cup = 12.4 grams) (2)
Raisins
Raisins, seedless (1 cup, not packed = 5.4 grams) (2)
Raspberries
Raspberries, raw (1 cup = 8 grams) (2) (1)
Strawberries
Strawberries, raw (1 cup of strawberry halves = 3.0 grams) (2)
Strawberries, sliced, 1 cup - 3 grams (5)
Tips for adding fiber
* Add fiber slowly: Adding fiber too fast can cause increased bloating, gas and
stomach pains. Add one extra serving a day for several days, then add another serving
the same way until you reach your goal. (3)
* Drink plenty of water: Without adequate fluids, you could become constipated or
have hard stools. Drink at least six to eight glasses of water a day. Caffeine drinks can
cause dehydration and should not be considered in your daily fluid intake. (3)
* Exercise: Daily exercise helps the GI tract to work better. A daily walk is all it takes. (3)
* Eat more fresh fruit and vegetables: Fresh fruits and vegetables are an easy way
to add fiber to your diet. Another great way to add fiber is to include legumes (beans
like kidney, garbanzo and limas) or peas, such as split peas or lentils. Try using higher fiber GF
flours in your baked goods or use the seeds as a side dish to a meal (3)
* Eat like a caveman. It may seem hard to believe, but you can get more than enough fiber eating vegetables, fruits, nuts and seeds. The problem is most Americans are not in the habit of eating many fruits and vegetables, so they don't get enough when they switch to a gluten-free diet. If you follow a gluten-free or grain-free diet the right way -by replacing grain products with plenty of fresh fruits and vegetables- it's easy to get sufficient fiber. A 2002 analysis found that a grain free, meat-containing Stone Age or Paleolithic sample diet can provide 42.5g of dietary fiber per day, considerably higher than the 15g found in the standard U.S. diet and the recommended daily fiber amount of 25-30g. So, load up on salads, raw vegetables - and eat fresh fruit instead of drinking fruit juice. Strive for a total of five to nine servings of vegetables and fruits each day. Especially good vegetable and fruit fiver sources are artichokes and artichoke hearts, broccoli, carrots, raspberries, blackberries, and pears and apples with their skins on. (7)
- Go nuts. Nuts are rich in both fiber and flavor, so use them in lots of different ways. Snack on various kinds, use them in baking, and add them to salads and cooked vegetables. Also try coconut, another high-fiber source: Sprinkle dried shredded coconut on fresh fruit or gluten-free cereal, and use coconut flour to make muffins and quick breads. (7)
- Try dried fruit. If you have a tendency toward constipation, include more dried fruit in your diet. Dried figs, dried plums (prunes), dates, and date-based fruit bars, such as LaraBar, are all good choices, supplying 3-5g of fiber per serving. (7)
- Slowly add other high-fiber foods. Experiment with legumes (e.g., split peas, chickpeas, lentils, pinto beans, black beans, and red kidney beans) and gluten-free whole grains (e.g., brown rice, wild rice, quiona, buckwheat groats, amaranth, and teff). Other fiber-rich foods include butternut or acorn squash, sweet potatoes and yams, flaxseed and flaxseed crackers, and easy-to-fix Perky's Nutty Flax or Ruth's Chia Goodness cereal. As health enhancing as fiber is, it's important to gradually add fiber to your diet and to drink a lot of water. A rapid increase in fiber can cause stomach and intestinal distress, including gas, bloating, and diarrhea - condition that mimic common reactions to gluten. (7)
- Dig into avocado. An easy, fun way to get extra fiber is to add sliced avocado or a scoop of avocado-based guacamole to a salad or entree. It may surprise you, but avocados have the highest fiber content of any fruit. (7)
How do I add fiber to my diet?
For Breadfast
* Eat a high fiber cereal.
* Add some raisins to your cereal or oatmeat.
* Make smoothies and add ground flax seed.
For Lunch
* Add Kidney Beand or chickpeas to your salad
* Spread humus on your sandwhich
For Dinner
* Eat a baked potato with the skin.
* Add spinach, corn, lima beans or brusssel sprouts to your plate.
For Snacks
* Choose raw fruit instead of fruit juice.
* Eat a bowl of popcorn, air-popped or popped.
(6)
NOTE - National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements. (1 )
Coming Soon - Wonderful Ways With Beans
References
(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) High Fiber Gluten Free Foods by Nancy Lapid http://celiacdisease.about.com/od/theglutenfreediet/ss/HighFiber.htm
(3) GIG http://www.gluten.net/downloads/print/Adding%20fiber.pdf
(4) Children's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html
(5) American Institute for Cancer Research http://www.aicr.org/site/DocServer/FPC-E7B-FIW.pdf?docID=1547
(6) Childen's Hospital Boston http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
(7) Gluten Free Help Blog http://glutenfreehelp.blogspot.com/2008/10/gf-fiber.html
Monday, April 20, 2009
Camp, Overnighters, and Outing Planning
Just got back from helping with the Tween Retreat with our church. The kids had a blast and I ended up working hard, because I volunteered the whole time. I usually volunteer to make sure that they get to eat safely.
Last year I volunteered a little. I packed my daughter plenty of Annie's. Got the menu of what would be served a week early and tried to match as best as I could. The facility did NOT have a very good microwave and so heating a cup of water took 6 minutes. Lesson learned - need cold dishes just in case. There was a sweet girl who had corn allergies and she ate very little food, because the food that was provided was full of corn. I couldn't share my daughters food with her, because ours was had corn starch in most of the things.
This year went a lot better. I packed what my kids like and what I thought would be easy. I used my Tupperware to pack things that went into the microwave. This time I didn't ask for a menu. Wish I had, because I was a little unprepared and didn't know that their was cake, brownies and ice cream. They did have a nice couple that catered and did a wonderful job feeding the kids healthy. The advantage of working in the kitchen is reading all of the ingredients and deciding what is safe enough to allow my kids to eat what the other kids are eating. Also, I was taking care of my kids. The couple who catered had very little experience in food allergies. Before hand she only knew about my kids and another child who had egg allergies. But we soon found out that we ended up with a total of 7 kids with food allergies/intolerance. That became my job, to take care and plan for them. These kids of course were over joyed.
I feel it is important to live and not allow food issues keep us at home away from the fun. I think with a little planning, life can be fun, adventurous, and normal.
The biggest thing that I can stress is - Don't assume your child will be taken care of with food allergies at camp, overnighters, field-trips, etc..... Think about how long it took you to learn to deal with the food allergy. People honestly don't know, because they have not ever experienced it. It is really not their fault, because they don't have the knowledge. Most of the time, these are volunteers. As parents, I feel we are responsible to make sure that we pack our dear children who have food issues with plenty of safe food, just as we make sure they have enough underwear and socks.
Important tips for our kids to have a wonderful experience.
-Bring child's own food. (Negotiate the cost down, because they include the cost of feeding your child in the package)
-Find out the menu in advance to prepare for those forbidden treats that our child can't have.
-Talk to the person in charge, caterer, and any counselors or other adults that will have close contact with your child on the adventure. Never assume people read the permission slips that ask if your child has allergies. If you can do this in advance, do it. Because sometimes they will be a wonderful advocate for your child when needed.
-Have cold food and hot food, because you don't know the condition of the facilities.
-Volunteer in the kitchen if you can.
-Go to facility and settle your child in when checking them in. Part of that includes bringing your child into the kitchen, finding a home for your child's food, and introducing them to the kitchen staff. If child is old enough, arrange for the child to be able to come in, help themselves to their food and heat it up.
-Also, arrange with counselors to allow your child to leave 5 min early to prepare their own food.
-Write your name on your child's food, bag and/or cooler.
Our issues were gluten free and limiting dairy. Here is what I brought for the kids.
-Breakfast
The girls brought Kinnickinick donuts and cereal with rice or soy milk. Do you think the kids missed not having pancakes? (Then they just ate the sausage and fruit that was served to everyone else.)
-Lunch
The girls brought fixings for nachos - corn chips, chili, soy cheese, salsa, and onions. (They had burritos and so I just used most of our stuff for the girls to have burritos.)
Second lunch the girls brought fixings for a corn tortilla rolled up sandwich - corn tortillas, lunch meat, mayo (important area of contamination), lettuce and onions. (They had hamburgers and hot dogs and so the girls had a hot dog rolled up with a corn tortilla.)
-Dinner
The girls wanted tacos, but I brought them tastoda shells instead along with retried beans, soy cheese, taco meat. lettuce and salsa. (didn't have this meal)
Just in case
The girls brought steamed rice and tuna packet. Wasn't sure what I would use it for. (They had spaghetti with meatballs and so we just poured the meatless sauce over the rice and she gave the gluten free and egg free kids the boneless/skinless chicken.)
Snacks
Made a trail mix
GF cookies
Soy yogurt
Frito's
Soy chocolate milk
GF candy
I quickly put this together the day of the first day of the retreat. I normally would of planned it out better and would of had a better variety and choices, but like everyone else, I ended up short on time. But I learned from last year and this year was far better. Next year will be even better. :)
I also plan on writing an information letter to the elders to make them aware that the youth pastoral staff needs to be more informed about food allergies and better communication with the parents about planning for them.
I would love to hear more tips.
Last year I volunteered a little. I packed my daughter plenty of Annie's. Got the menu of what would be served a week early and tried to match as best as I could. The facility did NOT have a very good microwave and so heating a cup of water took 6 minutes. Lesson learned - need cold dishes just in case. There was a sweet girl who had corn allergies and she ate very little food, because the food that was provided was full of corn. I couldn't share my daughters food with her, because ours was had corn starch in most of the things.
This year went a lot better. I packed what my kids like and what I thought would be easy. I used my Tupperware to pack things that went into the microwave. This time I didn't ask for a menu. Wish I had, because I was a little unprepared and didn't know that their was cake, brownies and ice cream. They did have a nice couple that catered and did a wonderful job feeding the kids healthy. The advantage of working in the kitchen is reading all of the ingredients and deciding what is safe enough to allow my kids to eat what the other kids are eating. Also, I was taking care of my kids. The couple who catered had very little experience in food allergies. Before hand she only knew about my kids and another child who had egg allergies. But we soon found out that we ended up with a total of 7 kids with food allergies/intolerance. That became my job, to take care and plan for them. These kids of course were over joyed.
I feel it is important to live and not allow food issues keep us at home away from the fun. I think with a little planning, life can be fun, adventurous, and normal.
The biggest thing that I can stress is - Don't assume your child will be taken care of with food allergies at camp, overnighters, field-trips, etc..... Think about how long it took you to learn to deal with the food allergy. People honestly don't know, because they have not ever experienced it. It is really not their fault, because they don't have the knowledge. Most of the time, these are volunteers. As parents, I feel we are responsible to make sure that we pack our dear children who have food issues with plenty of safe food, just as we make sure they have enough underwear and socks.
Important tips for our kids to have a wonderful experience.
-Bring child's own food. (Negotiate the cost down, because they include the cost of feeding your child in the package)
-Find out the menu in advance to prepare for those forbidden treats that our child can't have.
-Talk to the person in charge, caterer, and any counselors or other adults that will have close contact with your child on the adventure. Never assume people read the permission slips that ask if your child has allergies. If you can do this in advance, do it. Because sometimes they will be a wonderful advocate for your child when needed.
-Have cold food and hot food, because you don't know the condition of the facilities.
-Volunteer in the kitchen if you can.
-Go to facility and settle your child in when checking them in. Part of that includes bringing your child into the kitchen, finding a home for your child's food, and introducing them to the kitchen staff. If child is old enough, arrange for the child to be able to come in, help themselves to their food and heat it up.
-Also, arrange with counselors to allow your child to leave 5 min early to prepare their own food.
-Write your name on your child's food, bag and/or cooler.
Our issues were gluten free and limiting dairy. Here is what I brought for the kids.
-Breakfast
The girls brought Kinnickinick donuts and cereal with rice or soy milk. Do you think the kids missed not having pancakes? (Then they just ate the sausage and fruit that was served to everyone else.)
-Lunch
The girls brought fixings for nachos - corn chips, chili, soy cheese, salsa, and onions. (They had burritos and so I just used most of our stuff for the girls to have burritos.)
Second lunch the girls brought fixings for a corn tortilla rolled up sandwich - corn tortillas, lunch meat, mayo (important area of contamination), lettuce and onions. (They had hamburgers and hot dogs and so the girls had a hot dog rolled up with a corn tortilla.)
-Dinner
The girls wanted tacos, but I brought them tastoda shells instead along with retried beans, soy cheese, taco meat. lettuce and salsa. (didn't have this meal)
Just in case
The girls brought steamed rice and tuna packet. Wasn't sure what I would use it for. (They had spaghetti with meatballs and so we just poured the meatless sauce over the rice and she gave the gluten free and egg free kids the boneless/skinless chicken.)
Snacks
Made a trail mix
GF cookies
Soy yogurt
Frito's
Soy chocolate milk
GF candy
I quickly put this together the day of the first day of the retreat. I normally would of planned it out better and would of had a better variety and choices, but like everyone else, I ended up short on time. But I learned from last year and this year was far better. Next year will be even better. :)
I also plan on writing an information letter to the elders to make them aware that the youth pastoral staff needs to be more informed about food allergies and better communication with the parents about planning for them.
I would love to hear more tips.
Thursday, April 2, 2009
How Much Fiber Do We Need
Article for March - I know you are getting it in April. March was busy and unpredictable. I was planning on doing it the last week and then I got sick. I am still under the weather, but I am functioning again. And I am glad that this one was a short and sweet one. I have added 2 recipes. I warn you, I haven't used these recipes for awhile, but I wrote a note that they were "good!" The next article looks like a long one.
You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.
You ca read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.
Now for our March Article
How Much Fiber Do We Need
Adults
"The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: "
Men should have 30 to 38 grams of fiber a day
Women should have 21 to 25 grams of fiber a day. (1)
Children
"To find out how much fiber your child needs, add 5 to your child's age in years. The total is the amount of fiber (in grams) that your child should eat each day.
For example:
A 7-year-old child should eat 12 grams of fiber per day:
5 + 7 (7-year-old) = 12 grams of fiber
A 16-year-old should eat 21 grams of fiber per day:
5 + 16 = 21" (2)
Some people can tolerate even more fiber then the daily recommendation. "If you don't eat a lot of fiber now, increase fiber by small amounts (a few grams) each day. This will help to decrease uncomfortable symptoms of bloating, gas and diarrhea. Make sure to drink plenty of water as well, to prevent constipation." (3)
************************************************************************************
It has been awhile since I tried these recipes. Lately I have been making my oats in my mini crock pot.
Oatmeal Cereal
Updated 4/8/09 - We like this one. Comes out in squares. I smear a spoon full of plain Silk soy yogurt on the top and sprinkle with sugar and cinnamon.
-2 cups gluten free oats
-1 1/2 tsp baking powder
-1/2 tsp salt
-1 cup of milk (I use soy or rice)
-2 eggs, beaten
-1/2 cup chunky or regular applesauce
-1/2 cup brown sugar
-1 cup of vanilla yogurt for topping - optional
Directions
Preheat oven to 325 degrees.
Combine in a large bowl the oats, baking powder and salt.
Mix in milk, eggs, applesauce and brown sugar.
Pour into a greased casserole dish.
Bake at 325 degrees for 45 minutes.
Serve hot, topping each with yogurt or milk if desired.
Baked Oatmeal
This recipe has several options for cooking. Updated 4/2 11:30am Personally, I think this one needs sugar. Next time I plan on adding 1/4 cup of brown sugar to the oats before cooking.
-4 cups water
-1 tsp salt
-2 cups gluten free oats
-1/3 cup coconut (or chocolate chips if desired)
-1/2 cup raisins or dates
Oven Method
Preheat oven to 375 degrees
Boil water.
Mix together salt, oats, coconut and raisins.
Pour boiling water over mixture in baking dish.
Bake 30 minutes at 375 degree oven.
Overnight Method
Boil water.
Mix together salt, oats, coconut and raisins.
Pour over mixture.
Cover and let mixture sit overnight in the refrigerator.
In morning, preheat oven to 375 degrees.
Bake for 30 minutes.
Crock pot Method
Mix together salt, oats, coconut and raisins in a crock pot.
Boil water and pour over the mixture.
Turn crock pot on low and cook overnight to wake up to a yummy breakfast.
Note: If using a mini crock pot, cook for a couple of hours. The mini's cook hot and only have one setting usually.
Coming Soon - Ways To Fit Fiber In (and the best choices)
References
(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) Children's Hospital of Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html
(3) Children's Hospital of Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
You can read the first article about fiber at this link - What is Dietary Fiber? Included is a recipe for adding fiber to smoothies.
You ca read the second article about fiber at this link - What Is Dietary Fiber. Included is a recipe for making Banana Oatmeal Muffins.
Now for our March Article
How Much Fiber Do We Need
Adults
"The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults: "
Men should have 30 to 38 grams of fiber a day
Women should have 21 to 25 grams of fiber a day. (1)
Children
"To find out how much fiber your child needs, add 5 to your child's age in years. The total is the amount of fiber (in grams) that your child should eat each day.
For example:
A 7-year-old child should eat 12 grams of fiber per day:
5 + 7 (7-year-old) = 12 grams of fiber
A 16-year-old should eat 21 grams of fiber per day:
5 + 16 = 21" (2)
Some people can tolerate even more fiber then the daily recommendation. "If you don't eat a lot of fiber now, increase fiber by small amounts (a few grams) each day. This will help to decrease uncomfortable symptoms of bloating, gas and diarrhea. Make sure to drink plenty of water as well, to prevent constipation." (3)
************************************************************************************
It has been awhile since I tried these recipes. Lately I have been making my oats in my mini crock pot.
Oatmeal Cereal
Updated 4/8/09 - We like this one. Comes out in squares. I smear a spoon full of plain Silk soy yogurt on the top and sprinkle with sugar and cinnamon.
-2 cups gluten free oats
-1 1/2 tsp baking powder
-1/2 tsp salt
-1 cup of milk (I use soy or rice)
-2 eggs, beaten
-1/2 cup chunky or regular applesauce
-1/2 cup brown sugar
-1 cup of vanilla yogurt for topping - optional
Directions
Preheat oven to 325 degrees.
Combine in a large bowl the oats, baking powder and salt.
Mix in milk, eggs, applesauce and brown sugar.
Pour into a greased casserole dish.
Bake at 325 degrees for 45 minutes.
Serve hot, topping each with yogurt or milk if desired.
Baked Oatmeal
This recipe has several options for cooking. Updated 4/2 11:30am Personally, I think this one needs sugar. Next time I plan on adding 1/4 cup of brown sugar to the oats before cooking.
-4 cups water
-1 tsp salt
-2 cups gluten free oats
-1/3 cup coconut (or chocolate chips if desired)
-1/2 cup raisins or dates
Oven Method
Preheat oven to 375 degrees
Boil water.
Mix together salt, oats, coconut and raisins.
Pour boiling water over mixture in baking dish.
Bake 30 minutes at 375 degree oven.
Overnight Method
Boil water.
Mix together salt, oats, coconut and raisins.
Pour over mixture.
Cover and let mixture sit overnight in the refrigerator.
In morning, preheat oven to 375 degrees.
Bake for 30 minutes.
Crock pot Method
Mix together salt, oats, coconut and raisins in a crock pot.
Boil water and pour over the mixture.
Turn crock pot on low and cook overnight to wake up to a yummy breakfast.
Note: If using a mini crock pot, cook for a couple of hours. The mini's cook hot and only have one setting usually.
Coming Soon - Ways To Fit Fiber In (and the best choices)
References
(1) Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) Children's Hospital of Boston http://www.childrenshospital.org/clinicalservices/Site2166/mainpageS2166P12sublevel50Flevel79.html
(3) Children's Hospital of Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
Thursday, March 19, 2009
Where We Have Been Lately
Time is slipping away from me. My menu has been up in the air. We have had a few tight weeks in a row and our praises are simply to still keep the work coming in and bills paid. I know, it isn't impossible to come up with a budget menu, but it isn't a joy. So, I simply didn't do them. Or wrote one up and never followed it, because I couldn't get to the store for the groceries. We have been living out of the pantry.
Time has also been a factor. A couple of us have been sick. Explains waking in the night in pain. Darn lining stripping stomach bugs and being plain tired. We have also been focused on homeschooling, and I just learned about one of my friends becoming a widow overnight. So, life has been a little up in the air.
My goal this month for this blog is to write my next fiber article. Another article I plan on writing in the future is about which flours, meals and starches are perishable. I like learning the hard way and so personally know from experience. And someday want to explore gluten free freezer meals. That might be my goal for next year. :)
Sheri
Time has also been a factor. A couple of us have been sick. Explains waking in the night in pain. Darn lining stripping stomach bugs and being plain tired. We have also been focused on homeschooling, and I just learned about one of my friends becoming a widow overnight. So, life has been a little up in the air.
My goal this month for this blog is to write my next fiber article. Another article I plan on writing in the future is about which flours, meals and starches are perishable. I like learning the hard way and so personally know from experience. And someday want to explore gluten free freezer meals. That might be my goal for next year. :)
Sheri
Monday, March 16, 2009
When Food Wakes Me Up With Pain At 2am
This is one of those whiny posts about "Man, I ate something that made me sick!"
I have been feeling the nudge to go back to work and help the family out financially. I spent my week-end at the homes show with Tupperware. I was good and I didn't eat there, not even a sample. My husband was very nice enough to make dinner, but I was awaken at 2am with stomach pain. For me, things have healed enough that it isn't gluten, it's most likely pork or gelatin that is robbing me of my sleep and peace.
I drank an once of apple cider vinegar. Ouch, that made it worse. Sometimes, it works wonders and balances the PH level in the stomach. So far my experience has showed me that it doesn't always work in the intestines. I think it depends on if it is food poisoning or food allergy. OK, I have some canned yucky Aloe Vera in a can that I got at Trader Joe's. I ate some of that. Things are a bit better and hopefully as it works it's way down, it will go away. Sometimes it is a bit slower soothings things all the way down to the painful part. Now that it has been a half an hour, I remember there was another thing I could of tried. The charcoal. It works faster, because it is being washed down with water.
I did the mental list of what I ate and took. Nothing odd or unussual for me. I did take some Ibuprophen last night, but I already checked the manufacture on that one. I even dug in the garbage to see what my dear husband added to the spaghetti sauce. I couldn't find the sausage wrapper. He must have taken the garbage out in the middle of preparing it. It tasted like he used Turkey sausage with ground beef. . Most likely it was what I bought and had in the freezer. He is snoring and sleeping soundly and so I don't want to ask now. With me, it could of possible been a combination of Ibuprophen last night with the Pepsi I had this morning that caused enough irritation to reactivate my old beef intollerence. The lesson here is, time to get some safe meals made for the freezer and a couple of safe gluten free box meals that husbands will reach for in a pinch. Even though I don't like using these processed foods, they really need to be in the house, because it is much better then getting sick. And keep the good tasting Aloe Vera juice in the house.
Oh, how I hate nights like this. I think I am going for the charcoal and hope that all three will do the trick and allow me to go back to sleep.
I have been feeling the nudge to go back to work and help the family out financially. I spent my week-end at the homes show with Tupperware. I was good and I didn't eat there, not even a sample. My husband was very nice enough to make dinner, but I was awaken at 2am with stomach pain. For me, things have healed enough that it isn't gluten, it's most likely pork or gelatin that is robbing me of my sleep and peace.
I drank an once of apple cider vinegar. Ouch, that made it worse. Sometimes, it works wonders and balances the PH level in the stomach. So far my experience has showed me that it doesn't always work in the intestines. I think it depends on if it is food poisoning or food allergy. OK, I have some canned yucky Aloe Vera in a can that I got at Trader Joe's. I ate some of that. Things are a bit better and hopefully as it works it's way down, it will go away. Sometimes it is a bit slower soothings things all the way down to the painful part. Now that it has been a half an hour, I remember there was another thing I could of tried. The charcoal. It works faster, because it is being washed down with water.
I did the mental list of what I ate and took. Nothing odd or unussual for me. I did take some Ibuprophen last night, but I already checked the manufacture on that one. I even dug in the garbage to see what my dear husband added to the spaghetti sauce. I couldn't find the sausage wrapper. He must have taken the garbage out in the middle of preparing it. It tasted like he used Turkey sausage with ground beef. . Most likely it was what I bought and had in the freezer. He is snoring and sleeping soundly and so I don't want to ask now. With me, it could of possible been a combination of Ibuprophen last night with the Pepsi I had this morning that caused enough irritation to reactivate my old beef intollerence. The lesson here is, time to get some safe meals made for the freezer and a couple of safe gluten free box meals that husbands will reach for in a pinch. Even though I don't like using these processed foods, they really need to be in the house, because it is much better then getting sick. And keep the good tasting Aloe Vera juice in the house.
Oh, how I hate nights like this. I think I am going for the charcoal and hope that all three will do the trick and allow me to go back to sleep.
Monday, March 2, 2009
New Recipes That I Am Trying
I am a bit adventurous this week. I decided to try out as many new recipes that I can this week. So here is my plan, printed out and all ready to go. I believe I have almost all of the ingredients. 8) All of these are either gluten free/dairy free or adaptable to gluten free/dairy free. And of course - pork free.
New Breakfast Dishes I Am Trying.
-Baked Oatmeal (Kids didn't like the older recipe that I tried- too sweet)
-Crock Pot Oatmeal (different one than what I usually use)
-Oven French Toast
-Universal Muffin Mix (need one that is versatile)
-Mini Baked Donuts
New Lunch Dishes I Am Trying
-Glass Noodle Soup (recipe from Jeanette)
-Greek Risotto
New Dinner Dishes I Am Trying.
-Chicken and Artichoke Casserole
- All In One Saucy Pasta (recipe from Heather - Love those easy ones!)
-Beef Taco Skillet
- Chinese Fried Rice (adapting from Jeanette's Mushroom Chicken, which has been a life saver, thanks)
-Saucy Mac Skillet
-Scalloped Potatoes with Salmon
New Desert Recipes That I Am Trying
-Wacky Cake (already made it once but I am going to add more chocolate and sugar)
-Vegan Cheesecake (A dairy free girl has got to do what a dairy free girl needs to do!)
-Angie's Boat Brownies
New Breakfast Dishes I Am Trying.
-Baked Oatmeal (Kids didn't like the older recipe that I tried- too sweet)
-Crock Pot Oatmeal (different one than what I usually use)
-Oven French Toast
-Universal Muffin Mix (need one that is versatile)
-Mini Baked Donuts
New Lunch Dishes I Am Trying
-Glass Noodle Soup (recipe from Jeanette)
-Greek Risotto
New Dinner Dishes I Am Trying.
-Chicken and Artichoke Casserole
- All In One Saucy Pasta (recipe from Heather - Love those easy ones!)
-Beef Taco Skillet
- Chinese Fried Rice (adapting from Jeanette's Mushroom Chicken, which has been a life saver, thanks)
-Saucy Mac Skillet
-Scalloped Potatoes with Salmon
New Desert Recipes That I Am Trying
-Wacky Cake (already made it once but I am going to add more chocolate and sugar)
-Vegan Cheesecake (A dairy free girl has got to do what a dairy free girl needs to do!)
-Angie's Boat Brownies
Saturday, February 28, 2009
Why Should We Eat Fiber (Benefits)
You can read the first article by clicking What Is Dietary Fiber.
This article will explain the many benefits to including fiber into your diet.
1.) Fiber prevents constipation by softening and increasing the weight and size of your stool. This makes it easier to pass without the constipation. It balances the stool if it is too loose or watery, because it also absorbs water and adds bulk. (1)
2.) High fiber diet lowers you risk of digestive conditions like hemorrhoids, irritable bowel syndrome and the development of diverticular disease (small pouches in your colon). (1)
3.) Soluble fiber Lower total blood cholesterol levels by lowering low-density lipoprotien or "bad" cholesterol levels. (1) Soluble fiber inhibits the absorption of cholesterol. (2) Soluble fiber can be found in beans, oats, flax seed and oat bran. (1)
4.) Fiber controls blood sugar levels. Particularly soluble fiber can slow the absorption of sugar, help improve sugar levels and reduce the risk of developing type 2 diabetes. (1)
5.) High fiber foods help weight loss, by requiring more chewing time and satisfying. By eating slowly, you give your body the time to register that it is no longer hungry. High fiber foods make a meal feel larger and will linger longer in your system so you will stay full longer. High Fiber foods are also less energy dense, meaning they have fewer calories for the same volume of food. (1) Fiber foods are low in fat as well. (2)
6.) Fiber may help prevent colon cancer and other cancer. Fiber foods contain photochemicals, known to reduce caner risks. Fiber can also help to detoxify cancer causing substances. (2)
7.) Fiber may help prevent heart disease. You can read more about that here
8.) Fiber foods contains lots of vitamins and minerals that our bodies need. (2)
Fiber Tips
Another easy way to eat fiber is oats. Make sure that they are gluten free oats. Bob's Red Mill has them in regular and steel cut.
- Make some oatmeal in the morning. I like to use my "little dipper" crock pot for this sometimes. Experiment around by adding dried fruit, fresh apples, a banana, or berries. Sweeten if desired. If you don't like oatmeal, try cooking up another whole grain for breakfast.
- Add granola to yogurt. Here is a really easy skillet granola recipe I found recently.
- Kids favorite way to get their fiber would be to add oats to cookies.
*************************************************************************************
Sheri's Recipe for this Month
Since going gluten free, I have struggled with making a decent muffin. This one is good enough to say I have succeeded. Now I just need to work on success with a blueberry muffin.
Banana Oatmeal Muffins
Makes 12 large
Preheat oven to 400ºF
Step 1
-1 1/4 cup rolled oats
-1/2 cup yogurt, plain low fat (I use Silk soy yogurt)
-1/2 cup milk, rice milk or soy milk
Step 2
-1 1/2 cup GF flour blend
-1/2 tsp cinnamon
-1/2 tsp nutmeg
-1/2 tsp salt
-2 tsp baking powder
-1 tsp baking soda
-1 tsp xanthum gum
Step 3
-1 large egg, slightly beaten
-1/2 cup brown sugar
-1/3 cup oil
-2 bananas, ripe, mashed
Instructions
1. ) In a large bowl mix together rolled oats, yogurt and milk. Let soak for 10
minutes.
2.) Mix flour, salt, spices, baking powder baking soda and xanthum gum in a
bowl.
3.) Add egg, brown sugar, oil and mashed banana to rolled oats mixture. Mix
well.
4.) Add dry ingredients to the rolled oats mixture.
5.) Mix well. Fill greased or paper lined muffin cups 2/3 full. Bake for approximately 20 - 30 minutes.
Notes: I used silicone muffin pan. I loved these muffins. Turned out soft. Only slightly doughy near the bananas. Next time I will try cutting up the bananas more before mashing.
(1) Mayo Clinic.com - Tools for a healthier living. Diatery Fiber: An Essential Part of a Healthy Diet.
(2) Children's Hospital in Boston - Preventitive Cardiology. Facts About Fiber
This article will explain the many benefits to including fiber into your diet.
1.) Fiber prevents constipation by softening and increasing the weight and size of your stool. This makes it easier to pass without the constipation. It balances the stool if it is too loose or watery, because it also absorbs water and adds bulk. (1)
2.) High fiber diet lowers you risk of digestive conditions like hemorrhoids, irritable bowel syndrome and the development of diverticular disease (small pouches in your colon). (1)
3.) Soluble fiber Lower total blood cholesterol levels by lowering low-density lipoprotien or "bad" cholesterol levels. (1) Soluble fiber inhibits the absorption of cholesterol. (2) Soluble fiber can be found in beans, oats, flax seed and oat bran. (1)
4.) Fiber controls blood sugar levels. Particularly soluble fiber can slow the absorption of sugar, help improve sugar levels and reduce the risk of developing type 2 diabetes. (1)
5.) High fiber foods help weight loss, by requiring more chewing time and satisfying. By eating slowly, you give your body the time to register that it is no longer hungry. High fiber foods make a meal feel larger and will linger longer in your system so you will stay full longer. High Fiber foods are also less energy dense, meaning they have fewer calories for the same volume of food. (1) Fiber foods are low in fat as well. (2)
6.) Fiber may help prevent colon cancer and other cancer. Fiber foods contain photochemicals, known to reduce caner risks. Fiber can also help to detoxify cancer causing substances. (2)
7.) Fiber may help prevent heart disease. You can read more about that here
8.) Fiber foods contains lots of vitamins and minerals that our bodies need. (2)
Fiber Tips
Another easy way to eat fiber is oats. Make sure that they are gluten free oats. Bob's Red Mill has them in regular and steel cut.
- Make some oatmeal in the morning. I like to use my "little dipper" crock pot for this sometimes. Experiment around by adding dried fruit, fresh apples, a banana, or berries. Sweeten if desired. If you don't like oatmeal, try cooking up another whole grain for breakfast.
- Add granola to yogurt. Here is a really easy skillet granola recipe I found recently.
- Kids favorite way to get their fiber would be to add oats to cookies.
*************************************************************************************
Sheri's Recipe for this Month
Since going gluten free, I have struggled with making a decent muffin. This one is good enough to say I have succeeded. Now I just need to work on success with a blueberry muffin.
Banana Oatmeal Muffins
Makes 12 large
Preheat oven to 400ºF
Step 1
-1 1/4 cup rolled oats
-1/2 cup yogurt, plain low fat (I use Silk soy yogurt)
-1/2 cup milk, rice milk or soy milk
Step 2
-1 1/2 cup GF flour blend
-1/2 tsp cinnamon
-1/2 tsp nutmeg
-1/2 tsp salt
-2 tsp baking powder
-1 tsp baking soda
-1 tsp xanthum gum
Step 3
-1 large egg, slightly beaten
-1/2 cup brown sugar
-1/3 cup oil
-2 bananas, ripe, mashed
Instructions
1. ) In a large bowl mix together rolled oats, yogurt and milk. Let soak for 10
minutes.
2.) Mix flour, salt, spices, baking powder baking soda and xanthum gum in a
bowl.
3.) Add egg, brown sugar, oil and mashed banana to rolled oats mixture. Mix
well.
4.) Add dry ingredients to the rolled oats mixture.
5.) Mix well. Fill greased or paper lined muffin cups 2/3 full. Bake for approximately 20 - 30 minutes.
Notes: I used silicone muffin pan. I loved these muffins. Turned out soft. Only slightly doughy near the bananas. Next time I will try cutting up the bananas more before mashing.
To view the next article, follow this link How Much Fiber Do We Need
(1) Mayo Clinic.com - Tools for a healthier living. Diatery Fiber: An Essential Part of a Healthy Diet.
(2) Children's Hospital in Boston - Preventitive Cardiology. Facts About Fiber
Friday, February 20, 2009
Easy Skillet Granola
I love Granola! But I have burned it in the oven more then once. =( So I don't make it anymore, well I won't in the oven. I am also avoiding making it, because of the price of gluten free oats is expensive. For those that are not gluten free, regular oats are contaminated, from what I read. I haven't noticed a reaction and so only eat them when friends are nice enough to make us something safe for us. I love my friends. :) I don't recommend this for others, because it is taking a chance. Back to granola, I buy the Gluten Free granola. It is expensive and very disappointing, because it is not the same from what I remember. :(
I found this recipe on a blog. It makes a lot. I just wanted a cup of granola to try it out and so I just eye balled the adjustments. It turned out great. I also cooked it without the honey on a higher heat for about 5 minutes and then added the honey at the end. So for me, that was almost instant. lol I love eating mine with yogurt, soy yogurt that is.
Easy Skillet Granola --to the table in less than 30 minutes
-1 cup oil
-1 cup honey
-12 cups of oats
-dash of cinnamon.
-3 cups dried fruit
Heat oil and honey together in skillet with oats -- stir in with dash of cinnamon, keep stirring at low-medium heat until well coated and lightly brown (15-20 min) Then add dried fruit. Serve with milk.
You can find this recipe along with some other breakfast recipes at http://www.aholyexperience.com/2009/01/you-were-asking.html Not all are gluten free.
I found this recipe on a blog. It makes a lot. I just wanted a cup of granola to try it out and so I just eye balled the adjustments. It turned out great. I also cooked it without the honey on a higher heat for about 5 minutes and then added the honey at the end. So for me, that was almost instant. lol I love eating mine with yogurt, soy yogurt that is.
Easy Skillet Granola --to the table in less than 30 minutes
-1 cup oil
-1 cup honey
-12 cups of oats
-dash of cinnamon.
-3 cups dried fruit
Heat oil and honey together in skillet with oats -- stir in with dash of cinnamon, keep stirring at low-medium heat until well coated and lightly brown (15-20 min) Then add dried fruit. Serve with milk.
You can find this recipe along with some other breakfast recipes at http://www.aholyexperience.com/2009/01/you-were-asking.html Not all are gluten free.
Wednesday, February 18, 2009
Under The Weather Menu
I am working off of last weeks menu this week. We didn't have money for groceries until Friday and we were dealing with some sickness last week. I decided to post my Under the Weather Menu.
Under The Weather Menu
This is a menu I think of when food allergies or a sick bug zaps my energy and I need to heal. These are all foods that are the safest for me. When you plan your own, think of what foods are the safest for you and the foods you long for when you have a cold or upset stomach.
-Day 1 = Chicken Veggie Soup
-Day 2 = Fish and Rice - I season mine with butter and herbs or a sauce, Raw Veggies
-Day 3 = Baked Chicken - I like to season mine with Taco Seasoning, Raw Veggies
-Day 4 = Hamburger (Turkey burger in our home) Gravy over Mashed Potatoes with mixed veggies.
-Day 5 = Stir Fry - or - For Summer time, I would of added in a couple of Salads like BQ Chicken Salad or Taco Salad.
Under The Weather Menu
This is a menu I think of when food allergies or a sick bug zaps my energy and I need to heal. These are all foods that are the safest for me. When you plan your own, think of what foods are the safest for you and the foods you long for when you have a cold or upset stomach.
-Day 1 = Chicken Veggie Soup
-Day 2 = Fish and Rice - I season mine with butter and herbs or a sauce, Raw Veggies
-Day 3 = Baked Chicken - I like to season mine with Taco Seasoning, Raw Veggies
-Day 4 = Hamburger (Turkey burger in our home) Gravy over Mashed Potatoes with mixed veggies.
-Day 5 = Stir Fry - or - For Summer time, I would of added in a couple of Salads like BQ Chicken Salad or Taco Salad.
Monday, February 9, 2009
Menu for Feb 9th - 15th
Last year I tried to put together menues for our family. We were transitioning to a cheaper budget and so it was a new learning experience for me. I understood living on a cheap budget with a regular diet, but not a gluten free/casien free/pork free.
This year I decided it was time to take those menues and make lists. My goal is to have seasonal rotating weekly menues. That is only 16 menues for the whole year. I also wanted to include breakfast, lunch and snacks as well. My goal is to attach the menues, grocery list, and include some room for those family cravings to add in easily. The idea is to give me room to have easy and quick meals just in case, not eat out (only special occasions), stay on budget, and also have a few days planned just in case we can't make it to the store until Wednesday. You know, plan for the unexpected. Also, the idea is to be flexible in the week for time allows and what ever happens.
For this weeks menu, I am not completely done and I haven't gone grocery shopping yet. (Luckily, I still have unmade meal plans from last week)
WINTER MENU - WEEK 1
Breakfast
-Hot Cereal
-Cold Cereal and Muffin
-Fried Egg Sandwich
-Oven Pancake
-Smoothies and boiled egg
-Eggs, bacon and toast
-Overnight French Toast and Potatoes
Lunch
-Turkey Cucumber Sandwich
-Mexican Dip and Corn Chips
-Tuna Melt and Soup
-Pizza Toast
-Chicken Salad
-Risotto
-Chili Burgers
Dinner
-Husband's Pick _________________
-Liz's Pick - Spring Rolls, Fried Rice and Chop Suey
-Vicky's Pick - Ribs, Mashed Potatoes, and Salad
-My Pick - Muffin Size Meatloaf (I have a new Pampered Chef Muffin Stoneware that needs some seasoning!)
-Fish Curry, Rice and Broccoli
-Split Pea and Ham Soup with Sandwiches
-Rotisserie Chicken, Baked Potato and Salad or Coleslaw
-Taco's and Refried Beans
-Pizza Rice Casserole and Salad
-Clean out the Refer and Freezer Soup
Snacks
Still working on that - not there yet.
This year I decided it was time to take those menues and make lists. My goal is to have seasonal rotating weekly menues. That is only 16 menues for the whole year. I also wanted to include breakfast, lunch and snacks as well. My goal is to attach the menues, grocery list, and include some room for those family cravings to add in easily. The idea is to give me room to have easy and quick meals just in case, not eat out (only special occasions), stay on budget, and also have a few days planned just in case we can't make it to the store until Wednesday. You know, plan for the unexpected. Also, the idea is to be flexible in the week for time allows and what ever happens.
For this weeks menu, I am not completely done and I haven't gone grocery shopping yet. (Luckily, I still have unmade meal plans from last week)
WINTER MENU - WEEK 1
Breakfast
-Hot Cereal
-Cold Cereal and Muffin
-Fried Egg Sandwich
-Oven Pancake
-Smoothies and boiled egg
-Eggs, bacon and toast
-Overnight French Toast and Potatoes
Lunch
-Turkey Cucumber Sandwich
-Mexican Dip and Corn Chips
-Tuna Melt and Soup
-Pizza Toast
-Chicken Salad
-Risotto
-Chili Burgers
Dinner
-Husband's Pick _________________
-Liz's Pick - Spring Rolls, Fried Rice and Chop Suey
-Vicky's Pick - Ribs, Mashed Potatoes, and Salad
-My Pick - Muffin Size Meatloaf (I have a new Pampered Chef Muffin Stoneware that needs some seasoning!)
-Fish Curry, Rice and Broccoli
-Split Pea and Ham Soup with Sandwiches
-Rotisserie Chicken, Baked Potato and Salad or Coleslaw
-Taco's and Refried Beans
-Pizza Rice Casserole and Salad
-Clean out the Refer and Freezer Soup
Snacks
Still working on that - not there yet.
Monday, February 2, 2009
Why I need to take my Vitamin B12 shots!
Sometimes I make myself so mad, because I will forget something important about my health and I will suffer for it. This time I decided that I was going to blog it and hopefully never forget it.
At different times, two different doctors have put me on Vitamin B12 shots. But I hate needles and avoid them. (Although, I prefer blood testing over a lot of other testing!) The truth is, the doctors are right, I do need the Vitamin B12. Once I start the injections, my symptoms improve and I feel tons better. After a while I think my body stocked up enough and I get this crazy idea that my body will replenish Vitamin B12 without the shots. Because I hate needles so much, I am willing to believe any wild story I tell myself.
Each time I started the Vitamin B12 shots, were because I felt tired, unmotivated, foggy brained, and yucky. This last time it started with my backache that didn't go away. I had it for 5 months. Off and on, I also was having other joint pain in my foot, ankle, and knee. Every x-ray that I have had showed arthritis. I was looking at what I was eating, checking my allergy drops, supplements and nothing was the problem. I was stumped. Each week I was losing more energy and my brain was clouding up. Soon I was in a fog. I prayed and must not have heard God's answer. Looking back, I can now see the many times He had revealed the answer to me. When I started the first shot, I immediately knew that was the answer. The next day, all of my pains went away, I had energy and my mind was clear again. :)
Now to learn to maintain it!!!
You can learn more about Celiac and Vitamin B12 visiting these links...
http://www.celiac.com/articles/807/1/Low-Serum-Vitamin-B12-is-Common-in-Celiac-Disease-and-is-not-due-to-Autoimmune-Gastritis/Page1.html
http://www.diagnose-me.com/cond/C640858.html
http://deliciouslivingmag.com/health/herbsupps/dl_article_1160/
At different times, two different doctors have put me on Vitamin B12 shots. But I hate needles and avoid them. (Although, I prefer blood testing over a lot of other testing!) The truth is, the doctors are right, I do need the Vitamin B12. Once I start the injections, my symptoms improve and I feel tons better. After a while I think my body stocked up enough and I get this crazy idea that my body will replenish Vitamin B12 without the shots. Because I hate needles so much, I am willing to believe any wild story I tell myself.
Each time I started the Vitamin B12 shots, were because I felt tired, unmotivated, foggy brained, and yucky. This last time it started with my backache that didn't go away. I had it for 5 months. Off and on, I also was having other joint pain in my foot, ankle, and knee. Every x-ray that I have had showed arthritis. I was looking at what I was eating, checking my allergy drops, supplements and nothing was the problem. I was stumped. Each week I was losing more energy and my brain was clouding up. Soon I was in a fog. I prayed and must not have heard God's answer. Looking back, I can now see the many times He had revealed the answer to me. When I started the first shot, I immediately knew that was the answer. The next day, all of my pains went away, I had energy and my mind was clear again. :)
Now to learn to maintain it!!!
You can learn more about Celiac and Vitamin B12 visiting these links...
http://www.celiac.com/articles/807/1/Low-Serum-Vitamin-B12-is-Common-in-Celiac-Disease-and-is-not-due-to-Autoimmune-Gastritis/Page1.html
http://www.diagnose-me.com/cond/C640858.html
http://deliciouslivingmag.com/health/herbsupps/dl_article_1160/
Sunday, February 1, 2009
Menu for Feb 2nd - 8th
GF/CF and Pork free. Will mark with a * if there is traces of Casein in meal. We do fine with traces of CF or an occasional dairy treat once a week.
My goal this year is to cut way down on going out to eat. Every time we do go out to eat, I am asking why and what can I do to prepare us so we don't eat out. I noticed something this week. I was caught off guard and unprepared. I need an extra back up plan for dinner. You see, I already used my quick and easy meal. My crock pot meal was not finished, because there was too much frozen stuff added to the crock . So we went out to eat. :( Not what I want to do. So I am going to include 9 dinners on the menu with two of them Quick and Easy just in case. The Quick and Easy ones are #8 and #9. I also made a cheat list I keep on my refer. under my menu of 12 Quick and Easy meals to put together. That way if I don't have what it takes to put it together, there will be a list to choose from.
The other thing that I added was Breakfast and Lunch. An inspiration from my friend Jen. I didn't include any recipes, but if there are any you would like I could post them upon requests.
Dinner
1. Buffalo Wings (still need to pick them up)
2. Speg. - with rice noodles
3. Swedish Meatballs - I pre-made these
4. Jambalaya
5. Chili (Never made it last week)
6. Rotisserie Chicken
7. Soup or casserole to clean out refer, freezer and pantry
8. Hot dogs (wrapped in corn tortillas) and Chili
9. *Tomato Soup (Not CF) and sandwiches (with Trader Joe's Rice Bread)
Lunch
Our meals are at home, because we are a homeschool family. Some could be for lunch boxing it.
1. Lunch meat sandwich (Trader Joe's Rice Bread) or roll up with corn tortilla
2. Egg Salad sandwich (Trader Joe's Rice Bread)
3. Tuna and *soy cheese melt open face sandwich (Trader Joe's Rice Bread)
4. Glass Noodle Chicken soup
5. Nachos with *soy cheese, salsa and taco meat. We use to have Nachos without cheese.
6. Pizza on Toast (Trader Joe's Rice Bread) with sauce, veggies, *soy cheese and leftover meat
7. Leftovers
Breakfast
1. Boiled eggs and toast (Trader Joe's Rice Bread)
2. Oven Pancakes
3. Hot Cereal
4. Dutch Apple Baby
5. Egg, turkey bacon and toast (Trader Joe's Rice Bread)
6. Cold Cereal
7. Overnight oven French Toast (Trader Joe's Rice Bread) and country potatoes
My goal this year is to cut way down on going out to eat. Every time we do go out to eat, I am asking why and what can I do to prepare us so we don't eat out. I noticed something this week. I was caught off guard and unprepared. I need an extra back up plan for dinner. You see, I already used my quick and easy meal. My crock pot meal was not finished, because there was too much frozen stuff added to the crock . So we went out to eat. :( Not what I want to do. So I am going to include 9 dinners on the menu with two of them Quick and Easy just in case. The Quick and Easy ones are #8 and #9. I also made a cheat list I keep on my refer. under my menu of 12 Quick and Easy meals to put together. That way if I don't have what it takes to put it together, there will be a list to choose from.
The other thing that I added was Breakfast and Lunch. An inspiration from my friend Jen. I didn't include any recipes, but if there are any you would like I could post them upon requests.
Dinner
1. Buffalo Wings (still need to pick them up)
2. Speg. - with rice noodles
3. Swedish Meatballs - I pre-made these
4. Jambalaya
5. Chili (Never made it last week)
6. Rotisserie Chicken
7. Soup or casserole to clean out refer, freezer and pantry
8. Hot dogs (wrapped in corn tortillas) and Chili
9. *Tomato Soup (Not CF) and sandwiches (with Trader Joe's Rice Bread)
Lunch
Our meals are at home, because we are a homeschool family. Some could be for lunch boxing it.
1. Lunch meat sandwich (Trader Joe's Rice Bread) or roll up with corn tortilla
2. Egg Salad sandwich (Trader Joe's Rice Bread)
3. Tuna and *soy cheese melt open face sandwich (Trader Joe's Rice Bread)
4. Glass Noodle Chicken soup
5. Nachos with *soy cheese, salsa and taco meat. We use to have Nachos without cheese.
6. Pizza on Toast (Trader Joe's Rice Bread) with sauce, veggies, *soy cheese and leftover meat
7. Leftovers
Breakfast
1. Boiled eggs and toast (Trader Joe's Rice Bread)
2. Oven Pancakes
3. Hot Cereal
4. Dutch Apple Baby
5. Egg, turkey bacon and toast (Trader Joe's Rice Bread)
6. Cold Cereal
7. Overnight oven French Toast (Trader Joe's Rice Bread) and country potatoes
Thursday, January 29, 2009
Snickerdoodles - Gluten Free Cookies Cookbook review
This review is for the Cookbook by Jeanne Basye "Gluten Free Cookiess." I also got permission to post the recipe! I thought it would be a good idea to let my 11 year old daughter follow the recipe and make the cookies herself. She did need a little help, but that was mostly because of her lack of experience with cooking and knowing simple cooking terms. We will have to work on that. Otherwise she did a great job and the cookies turned out very yummy. We took some to our Lit. Club and she got complements from the other mom's.
The cookies were just the right texture. They weren't hard, nor were they soft. They didn't fall apart. The flavor was great. They were exactly the way I remember Snickerdoodles to be.
I think the recipes in this cookbook are easy to follow along. The ingredience are devided up so that they are easy to see what steps they are added in. I think that this book would be a great learning to bake cookbook for kids. Another thing that I like about this book is the simplicity of it. It is easy to read, understand and is not too wordy. Sometimes wordy recipes intimidate me and I pass them up.
Earlier I made Chocolate Chip Cookies from this cookbook. You can read about this review on our groups website Gluten Free Kids R.O.C.K.
You can find other recipes on her website at The Gluten Free Cookie Lady
Liz with the Snickerdoodles she baked.
Snickerdoodles - From Gluten Free Cookies by Jeanne Basys Page 20
This versatile cookie was a celebrity among the taste testers and voted as one of the best!
1 1/2 cups The GF Cookie Lady's Flour (page 4 in her cookbook - great flour blend)
1 1/4 teaspoons xanthan gum
1 teaspoon cream of tartar
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/2 cup (1 stick) unsalted butter
1 cup granulated sugar
1/2 teaspoon pure vanilla extract
1 large egg
1 tablespoon granulated sugar
1 teaspoon ground cinnamon
1/8 teaspoon vanilla powder (optional)
1. Preheac oven to 350° F. Line cookie sheets with parchment paper.
2. Sift flour, xanthan gum, cream of tartar, baking soda, salt and cinnamon in bowl; stir. Set aside.
3. Beat butter, granulated sugar and vanilla in large mixer bowl on medium speed until creamy, about 4 minutes. Beat in egg. Gradually beat in flour mixture.
4. Combine 1 tablespoon granulated sugar, 1 teaspoon ground cinnamon and V* teaspoon vanilla powder in small bowl.
5- Measure dough in 1'/: tablespoon portions; shape into balls and roll in cinnamon sugar mixture. Place balls 3 inches apart on prepared cookie sheet. With hand, flatten dough to '/2-inch thickness.
6. Bake 12 to 13 minutes or until edges arc lightly browned. Cool 4 minutes on cookie sheet then transfer to wire rack to cool completely. Sprinkle remaining cinnamon sugar over cookies.
7. Store in airtight container up to 2 days or freeze up to 2 months.
Makes 1 1/2 dozen (3-inch) cookies
Variations: For distinctive flavor, replace granulated sugar with vanilla scented sugar. (See page 131 Gluten Free Cookies).
Cookie Tip: Vanilla powder heightens the flavor of vanilla in any baked goods (Resources page 162 Gluten Free Cookies).
Monday, January 26, 2009
My Believes, Our Family, and a Disclaimer
I believe each one of us has an obligation to research our own diets out. For Celiacs, a gluten free diet is a life time way of life. We need to continuing to learn, because new information is always coming out. It is a good idea to continue to read the news, because what was safe yesterday, may not be safe today. Also, check manufactures and stay connected with organizations that are always on top of the news and research. If something doesn't sound right or I have a question I can't get an answer to, I like to check with GIG National (Gluten Intolerance Group).
I also believe that we are to encourage one another. In this wonderful country we have the freedom to make our own individual choices. One person's health food is another person's poison. What one person can tolerate, others can not. My prayer is that people will remember this and learn to respect each other.
What ever I post on this site has worked for my family. I want to encourage others and help them to see things as a possibility and not as they are doomed with this type of life-style. Please take care to do your own research, make your own adaptations, and make your own diet and health decisions.
I sometimes forget to make notes. Here are some things to keep in mind about this blog...
--My family can tolerate small amounts of Casien. We use butter without clearifying it. But you can clearify it and remove all protiens if you chose. I also use soy cheese that does have a small amount of casien in it and have not noticed a problem.
--We do occasionally use Toro - Taste Like Real Food. This product does contain a small amount of wheat starch in it. I checked with GIG National and they said that the leveles were so low that one would have to eat 5 bags of Toro in one day to cause damage in the gut. I don't think anyone is going to do that. It is also expensive and so we reserve it for occosional use.
-- I am very allergic to pork. There will be no pork, gelatin, or pig parts in any of my recipes. I use turkey ham, bacon, lunch meat. I do use ground turkey more then beef, because beef was a problem in the begining of our diagnosis and I am too afraid to eat it more then 2 times a week. For those who love pork, I am glad you can enjoy it, but it is not for me.
-- When I post a link to a recipe, I made the adaptations I needed. I often forget to note that. If I forget, please post a comment asking how I adapted it. I would be happy to respond.
I wish all of you good heath, peace, and happiness
Sheri
I also believe that we are to encourage one another. In this wonderful country we have the freedom to make our own individual choices. One person's health food is another person's poison. What one person can tolerate, others can not. My prayer is that people will remember this and learn to respect each other.
What ever I post on this site has worked for my family. I want to encourage others and help them to see things as a possibility and not as they are doomed with this type of life-style. Please take care to do your own research, make your own adaptations, and make your own diet and health decisions.
I sometimes forget to make notes. Here are some things to keep in mind about this blog...
--My family can tolerate small amounts of Casien. We use butter without clearifying it. But you can clearify it and remove all protiens if you chose. I also use soy cheese that does have a small amount of casien in it and have not noticed a problem.
--We do occasionally use Toro - Taste Like Real Food. This product does contain a small amount of wheat starch in it. I checked with GIG National and they said that the leveles were so low that one would have to eat 5 bags of Toro in one day to cause damage in the gut. I don't think anyone is going to do that. It is also expensive and so we reserve it for occosional use.
-- I am very allergic to pork. There will be no pork, gelatin, or pig parts in any of my recipes. I use turkey ham, bacon, lunch meat. I do use ground turkey more then beef, because beef was a problem in the begining of our diagnosis and I am too afraid to eat it more then 2 times a week. For those who love pork, I am glad you can enjoy it, but it is not for me.
-- When I post a link to a recipe, I made the adaptations I needed. I often forget to note that. If I forget, please post a comment asking how I adapted it. I would be happy to respond.
I wish all of you good heath, peace, and happiness
Sheri
Sunday, January 25, 2009
Sheri's Crockpot Chili
Sheri's Crockpot Chili
1 lbs. ground chuck or ground turkey
1 or 2 med. onions, chopped
1 green pepper, chopped
3 sticks celery chopped
2 (16 oz.) cans diced tomatoes
1 (8 oz.) can tomato sauce
2 cans pinto beans (* or 2 cups beans sprouted)
1 tsp. pepper
3 tsp. chili powder
1 tsp. garlic powder
1 tsp salt
1 tsp tumerick
1 tsp cumin
1 tblsp sugar
1 small can of tomato paste
Brown ground chuck; drain grease. Combine all ingredients in a crock pot and cook 4 to 5 hoursuntil done.
* Note - Sprout beans. First soak beans over night. Drain and rinse. Set aside in something water can drain out. Every 12 hours rinse and drain beans until you notice the beans are sprouting.
1 lbs. ground chuck or ground turkey
1 or 2 med. onions, chopped
1 green pepper, chopped
3 sticks celery chopped
2 (16 oz.) cans diced tomatoes
1 (8 oz.) can tomato sauce
2 cans pinto beans (* or 2 cups beans sprouted)
1 tsp. pepper
3 tsp. chili powder
1 tsp. garlic powder
1 tsp salt
1 tsp tumerick
1 tsp cumin
1 tblsp sugar
1 small can of tomato paste
Brown ground chuck; drain grease. Combine all ingredients in a crock pot and cook 4 to 5 hoursuntil done.
* Note - Sprout beans. First soak beans over night. Drain and rinse. Set aside in something water can drain out. Every 12 hours rinse and drain beans until you notice the beans are sprouting.
Menu for January 26th - February 1st
This menu is gluten free/casien free/and pork free. I usually include 8 different dishes, just in case we change our minds.
We were at a friends house and my youngest read their menu. She noticed that the kids got to help choose a dish for that weeks menu. So my youngest started complaining and wanted me to allow her and her sister to help choose this weeks mene. So this week I asked my family what dish they would like to add to this menu.
1. My husband said he wanted steak! I told him that he would have to buy the steaks before I really counted it, because $teak would take a huge chunk out of my budget for food.
2. My youngest said she wanted taco's, because we haven't had them for a long time.
3. My oldest said she wanted Chicken Makhani. It was already on my menu when I asked her and so I held off to save it for this week. http://crockpot365.blogspot.com/2008/12/crockpot-chicken-makhani-indian-butter.html I used ground cardamom instead of the pods. You can get cardamom and garam masala at a Asian market.
4. Pesto Chicken - Trader Joes Pesto Sauce dumped over rice noodles and cooked boneless/skinless chicken chunks. Served with mixed frozen veggies.
5. Crock Pot Chili - Recipe is posted here
6. Sweet and Sour Stir fry - I am trying this one http://www.cooks.com/rec/view/0,1839,157168-251197,00.html
7. Salmon smothered in mayo and sprinkled with Paparika. Just as it sounds with salt and pepper. Bake 350 until done. Fingers crossed that my husband won't find a reason to skip the fish. :( But come on, fish is good for us!
8. Crockpot Rotisary Chicken You can find the recipe at http://crockpot365.blogspot.com/2008/10/crockpot-rotisserie-style-chicken.html I really love this recipe!!!!
We were at a friends house and my youngest read their menu. She noticed that the kids got to help choose a dish for that weeks menu. So my youngest started complaining and wanted me to allow her and her sister to help choose this weeks mene. So this week I asked my family what dish they would like to add to this menu.
1. My husband said he wanted steak! I told him that he would have to buy the steaks before I really counted it, because $teak would take a huge chunk out of my budget for food.
2. My youngest said she wanted taco's, because we haven't had them for a long time.
3. My oldest said she wanted Chicken Makhani. It was already on my menu when I asked her and so I held off to save it for this week. http://crockpot365.blogspot.com/2008/12/crockpot-chicken-makhani-indian-butter.html I used ground cardamom instead of the pods. You can get cardamom and garam masala at a Asian market.
4. Pesto Chicken - Trader Joes Pesto Sauce dumped over rice noodles and cooked boneless/skinless chicken chunks. Served with mixed frozen veggies.
5. Crock Pot Chili - Recipe is posted here
6. Sweet and Sour Stir fry - I am trying this one http://www.cooks.com/rec/view/0,1839,157168-251197,00.html
7. Salmon smothered in mayo and sprinkled with Paparika. Just as it sounds with salt and pepper. Bake 350 until done. Fingers crossed that my husband won't find a reason to skip the fish. :( But come on, fish is good for us!
8. Crockpot Rotisary Chicken You can find the recipe at http://crockpot365.blogspot.com/2008/10/crockpot-rotisserie-style-chicken.html I really love this recipe!!!!
Our Group Won
I submitted a recipe to Toro - Taste Like Real Food Contest for the Best Use of Whole Meal Bread. You can view all the winners at http://www.tasteslikerealfood.com/latest/
You can also view all of the winning recipes at http://www.tasteslikerealfood.com/baking-contest-winners.html
I made Drop Buiscuits and sent the recipe in September 2008. They were so good that I had a feeling about them. It was such a treat to enjoy buiscuits again. It was the first buiscuit that the kids and I had for 3 years.
.JPG)
Drop BiscuitsWinner: Best Use of Whole Meal Bread
Preheat oven to 425 F
1 1/2 cup of Toro Whole Meal Bread Mix
1/2 cup of corn starch
2 tsp xantham gum1
1/2 tsp cream of tartar
3/4 tsp baking soda
1/2 tsp salt
1/2 tsp baking powder
1/4 cup sugar
1/2 cup butter, melted
1/2 cup milk, soy milk or rice milk
2 large eggs
1. Grease cookie sheet well.
2. In medium size bowl, add the dry ingredients and mix well with a fork. Set aside.
3. In a large bowl, blend in the butter, milk and egg until well blended. Add the dry ingredients and blend the dough until well blended. Mixture will be sticky.
4. Dip spoon in water and drop dough onto cookie sheet leaving enough room for biscuits to rise and spread while baking. (I use a cookie/ ice cream spoon with a release. Forming a 1 inch drop biscuit seems to bake the best.)
5. Bake in pre-heated 425 F oven for 12 - 20 minutes depending on the size of the biscuits. Biscuits are done when they have a nice brown look on the top.
6. Cool and enjoy.
Visit us at our groups website - Gluten Free Kids R.O.C.K. http://gf-kids-rock.tripod.com/
You can also view all of the winning recipes at http://www.tasteslikerealfood.com/baking-contest-winners.html
I made Drop Buiscuits and sent the recipe in September 2008. They were so good that I had a feeling about them. It was such a treat to enjoy buiscuits again. It was the first buiscuit that the kids and I had for 3 years.
Here is the recipe for OUR AWARD WINNING DROP BUISCUITS!
Drop BiscuitsWinner: Best Use of Whole Meal Bread
Preheat oven to 425 F
1 1/2 cup of Toro Whole Meal Bread Mix
1/2 cup of corn starch
2 tsp xantham gum1
1/2 tsp cream of tartar
3/4 tsp baking soda
1/2 tsp salt
1/2 tsp baking powder
1/4 cup sugar
1/2 cup butter, melted
1/2 cup milk, soy milk or rice milk
2 large eggs
1. Grease cookie sheet well.
2. In medium size bowl, add the dry ingredients and mix well with a fork. Set aside.
3. In a large bowl, blend in the butter, milk and egg until well blended. Add the dry ingredients and blend the dough until well blended. Mixture will be sticky.
4. Dip spoon in water and drop dough onto cookie sheet leaving enough room for biscuits to rise and spread while baking. (I use a cookie/ ice cream spoon with a release. Forming a 1 inch drop biscuit seems to bake the best.)
5. Bake in pre-heated 425 F oven for 12 - 20 minutes depending on the size of the biscuits. Biscuits are done when they have a nice brown look on the top.
6. Cool and enjoy.
Visit us at our groups website - Gluten Free Kids R.O.C.K. http://gf-kids-rock.tripod.com/
Monday, January 19, 2009
Beerocks (Piroshki) Casserole
While we were shopping I seen these huge heads of cabbage, 4 lbs for $1. All I could think of was my sister-in-laws Beerocks. She use to make them all stuffed in bread dough. She could never make enough, because they were so yummy. They would take all day. Well, I just had to look outside of the box on this one and make them as a gluten free casserole.
This has 2 different recipes included, but not required. If diet restricions are not a problem, then you wouldn't need to use both of them.
Beerocks (Piroshki) Casserole - GF/CF
-1 or 2 lb of ground beef (or turkey)
-1 or 2 med onions - diced
-3 shredded carrots (optional)
-3 to 4 cups of shredded cabbage or 2 cups of sauerkraut * Leave some outside leaves for the bottom layer of pan.
-1 to 2 tsp of prepared mustard (optional)
-1/4 tsp salt
-dash of pepper
-1 tsp apple cider vinegar if using fresh cabbage.
-Prepared ranch - recipe follows
-Prepared biscuit dough - See below
Preheat oven to 375 deg F and grease 9x13 pan
1- Brown ground beef with onions. Add carrots and cabbage or sauerkraut. Mix in salt and pepper. Also mix in prepared mustard and vinegar if using.
2- Lay large cabbage leaves on bottom of pan.
3- Spread out meat/cabbage mixture over the cabbage leaves.
4- Spread out biscuit dough over meat/cabbage mixture.
5- Bake 20 to 25 minutes in oven at 375 deg. F.
6- Allow to cool and set for 10 minutes. Cut into serving sizes after 10 minutes.
7- Dish up and serve with a spoon full of Prepared Ranch Dressing over the top.
Biscuit Dough
(follow instructions from the mix for making biscuits - but don't bake)
I mix up a batch of Bette Hagman's Buttermilk Biscuit Mix and store in the freezer. I then followed the directions for making Plain Biscuits. I don't know what I used instead of buttermilk to adapted it to be Caisine Free, so I didn't post a recipe. But if I didn't have it on hand, I would use Pamela's Baking Mix and follow the instructions for making biscuits.
Ranch - also can be Caisine Free)
(or use any Ranch Dressing from the store)
This recipe was converted from the Ranch dressing in "What's For Dinner, Mom?" By Mrs. Lorrie Flem (not a GF cookbook)
-1 cup of mayonnaise or salad dressing
-1/2 cup of buttermilk, yogurt, or soy yogurt
-1 Tbsp grated Parmesan cheese (optional)
-1 Tbsp dried chives, parsley, or dill weed
-1/4 tsp garlic powder
-1/4 tsp onion powder
-1/8 tsp pepper
-1/4 Tbsp dried tarragon
-1 Tbsp salt
-1 1-2 Tbsp milk or milk substitute (optional) if you want it thinner
Mix all together well and place in refrigerator for 1 hour to allow flavors to blend. Store in refrigerator up to 2 week.
Friday, January 16, 2009
Menu for Jan 19-25 2009
I can never follow my menu. I decide something sounds better, or I forget to get the crock pot together in the morning, or we get too busy and I need to make something easy.
So instead we made ...
-Regular spaghetti instead of baked spaghetti. - Dear Sweet Husband made it from a can and doctored it up..
-We made scalloped potatoes, because I was making a dish for another family.
with dairy http://www.recipezaar.com/Scalloped-Potatoes-82456
without dairy http://www.gretchencooks.com/recipes/1034_Gluten_Free_Scalloped_Potatoes_and_Ham I added 1/4 cup of soy cream and used less mayo, onion, paprika, Italian seasoning and a mixed seasoning blend. Top with soy cheese if you wish.
-And while I was at the store picking up the aluminum throw away pan, I found huge cabbage on sale for 4 lbs for a dollar. All I could think of was my sister-in-laws Beerocks she makes. I will post this recipe on the blog later this week.
-Saturday the husband wanted pizza and so we made pizza.
-Sunday the husband wanted to enjoy the beautiful weather at the beach and so we ate fast food without a bun.
*****
So this week is mostly the same as last weeks, except I am adding...
-Lazy ground turkey (not sure what type of sauce yet - something that needs to be used up in my refer.) - Easy, cook meat with onions and add sauce. Serve over rice.
-Crock Pot Chicken Makhani (Indian Butter Chicken)
http://crockpot365.blogspot.com/2008/12/crockpot-chicken-makhani-indian-butter.html
I used ground cardamom instead of the pods. You can get cardamom and garam masala at a Asian market.
-Chicken Veggie Soup (to use up tired veggies in the refer.) - I don't have a recipe Add leftover chicken, chicken broth, veggies and season. Cook over med until it comes to a boil and them simmer until it is done. I sate my onions and carrots for 5 minutes before adding. Can add rice or noodles. I sometimes add 2 Tbsp curry. Each time it taste a little different.
:)
The meals we didn't eat from last week that I am adding to this weeks are...
-Chinese fried rice with chicken chow mien
-Crock pot honey lentils
-Crock pot Tamale Pie
-Fish and veggies with Trader Joe Curry sauce
-Baked Spaghetti
So instead we made ...
-Regular spaghetti instead of baked spaghetti. - Dear Sweet Husband made it from a can and doctored it up..
-We made scalloped potatoes, because I was making a dish for another family.
with dairy http://www.recipezaar.com/Scalloped-Potatoes-82456
without dairy http://www.gretchencooks.com/recipes/1034_Gluten_Free_Scalloped_Potatoes_and_Ham I added 1/4 cup of soy cream and used less mayo, onion, paprika, Italian seasoning and a mixed seasoning blend. Top with soy cheese if you wish.
-And while I was at the store picking up the aluminum throw away pan, I found huge cabbage on sale for 4 lbs for a dollar. All I could think of was my sister-in-laws Beerocks she makes. I will post this recipe on the blog later this week.
-Saturday the husband wanted pizza and so we made pizza.
-Sunday the husband wanted to enjoy the beautiful weather at the beach and so we ate fast food without a bun.
*****
So this week is mostly the same as last weeks, except I am adding...
-Lazy ground turkey (not sure what type of sauce yet - something that needs to be used up in my refer.) - Easy, cook meat with onions and add sauce. Serve over rice.
-Crock Pot Chicken Makhani (Indian Butter Chicken)
http://crockpot365.blogspot.com/2008/12/crockpot-chicken-makhani-indian-butter.html
I used ground cardamom instead of the pods. You can get cardamom and garam masala at a Asian market.
-Chicken Veggie Soup (to use up tired veggies in the refer.) - I don't have a recipe Add leftover chicken, chicken broth, veggies and season. Cook over med until it comes to a boil and them simmer until it is done. I sate my onions and carrots for 5 minutes before adding. Can add rice or noodles. I sometimes add 2 Tbsp curry. Each time it taste a little different.
:)
The meals we didn't eat from last week that I am adding to this weeks are...
-Chinese fried rice with chicken chow mien
-Crock pot honey lentils
-Crock pot Tamale Pie
-Fish and veggies with Trader Joe Curry sauce
-Baked Spaghetti
Wednesday, January 14, 2009
What is Dietary Fiber?
Article for January 2009 - What is Dietary Fiber?
To learn more about why I am writing these articles, you can read this previous post.
http://hope-love-and-joy.blogspot.com/2008/12/new-years-resolution.html
Anyone living a gluten free diet should be making a conscious effort to make sure they are getting adequate amount of fiber in their diets. My goal this year is to learn more about fiber and get more of it into my diet. I decided to write up articles and post them onto my blog so that I will be accountable for doing so.
What is dietary fiber?
"Fiber is the portion of plant material that humans are not able to digest. Both soluble and insoluble fiber is important for proper bowel function."(2)
"Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged
through your stomach and small intestine and into your colon. "(1)
"Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). "(1)
Insoluble or Undigestible Fiber
"Insoluble fiber passes through the digestion system almost intact, adding bulk to the stool and acting as a sponge to absorb water."(2)
Insoluble fiber is also called Undigestible fiber. "Undigestible fiber aids in bowel regularity. These fibers are not digested by the body and may be seen in the stool. An example of undigestible fibers is the skin on corn. " (3)
"Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from wheat.
Soluble or Fermentable Fiber
"Soluble fiber dissolves in water forming a gel in the intestines." (2)
"Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from barley.
Soluble fiber is also called Fermentable fiber. "Formentable fiber are fibers that can be digested by the body. The last stage of digesting these fibers happens in the large intestine where they go through a fermentation process. Fermentation can cause increase gas, bloating and discomfort when you are not used to a lot of fiber in your diet. Legumes are an example of a soluble fiber source. " (3)
"The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. " (1)
*************************************************************************
Sheri's Smoothies - Easiest way to add fiber
In a blender, add all of the ingredient. Blend on high until well blended. Add
more liquid if needed. Taste and add sweetener if needed. Serve in a glass with love and a smile.
To learn more about why I am writing these articles, you can read this previous post.
http://hope-love-and-joy.blogspot.com/2008/12/new-years-resolution.html
Anyone living a gluten free diet should be making a conscious effort to make sure they are getting adequate amount of fiber in their diets. My goal this year is to learn more about fiber and get more of it into my diet. I decided to write up articles and post them onto my blog so that I will be accountable for doing so.
What is dietary fiber?
"Fiber is the portion of plant material that humans are not able to digest. Both soluble and insoluble fiber is important for proper bowel function."(2)
"Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged
through your stomach and small intestine and into your colon. "(1)
"Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). "(1)
Insoluble or Undigestible Fiber
"Insoluble fiber passes through the digestion system almost intact, adding bulk to the stool and acting as a sponge to absorb water."(2)
Insoluble fiber is also called Undigestible fiber. "Undigestible fiber aids in bowel regularity. These fibers are not digested by the body and may be seen in the stool. An example of undigestible fibers is the skin on corn. " (3)
"Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from wheat.
Soluble or Fermentable Fiber
"Soluble fiber dissolves in water forming a gel in the intestines." (2)
"Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. " (1) But Celiacs/Gluten Intolerant individuals need to stay away from barley.
Soluble fiber is also called Fermentable fiber. "Formentable fiber are fibers that can be digested by the body. The last stage of digesting these fibers happens in the large intestine where they go through a fermentation process. Fermentation can cause increase gas, bloating and discomfort when you are not used to a lot of fiber in your diet. Legumes are an example of a soluble fiber source. " (3)
"The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. " (1)
*************************************************************************
Sheri's Smoothies - Easiest way to add fiber
-1 or 2 banana's
-Handful of frozen berries/fruit (blueberries, raspberries, strawberries or any type of fruit)
-Handful of a different type of frozen berry/fruit1/4 to 1/2 cup of yogurt/milk/soy milk/rice milk or orange juice
-1 to 2 tbsp of ground flax seed
-2 Tbsp of orange juice concentrate
-1 or 2 raw egg (optional)
-Honey of real maple syrup to sweeten if needed
In a blender, add all of the ingredient. Blend on high until well blended. Add
more liquid if needed. Taste and add sweetener if needed. Serve in a glass with love and a smile.
To view the next article, follow this link Why I Should Eat Fiber (Benefits).
References
(1) The Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) Children's Hospital Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
(3) Gluten Intolerant Group
http://www.gluten.net/downloads/print/Adding%20fiber.pdf
(1) The Mayo Clinic http://www.mayoclinic.com/health/fiber/NU00033
(2) Children's Hospital Boston
http://www.childrenshospital.org/clinicalservices/Site469/Documents/Fiber.pdf
(3) Gluten Intolerant Group
http://www.gluten.net/downloads/print/Adding%20fiber.pdf
Monday, January 12, 2009
January 12 - 18 menu
This is our menu for this week. I allow flexability within the week so we can change our minds if we need to. This menu is gluten free, casien free and pork free.
Wycliff Adobo Chicken
Crock Pot Honey Lentils - First time that I am trying this recipe
http://crockpot365.blogspot.com/2008/12/crockpot-honey-lentils-recipe.html
Crock Pot Tomale Pie - First time that I am trying this recipe
http://crockpot365.blogspot.com/2008/04/crockpot-tamale-pie-recipe.html
Fish and veggies in Trader Joes Indian Curry Simmer Sauce
I remember how good this was when I was working and would go out to eat at this little restraunt with my Indian friend. It was one of my Indian friends favorite dishes that they would serve occassionally.
Baked Speghetti
Crockpot Rotisary Chicken - one of my favorites
http://crockpot365.blogspot.com/2008/10/crockpot-rotisserie-style-chicken.html
Chicken Chow Mein and Chinese Fried Rice - I haven't tried the Chinese Fried Rice recipe yet
http://www.recipezaar.com/Chinese-Fried-Rice-38748
*************
Recipes are as follow
WYCLIFF ADOBO CHICKEN
I originally got this recipe from a Wycliffedinner theatre, and it originates in the Philapeans.
ADOBO FOR SIX
2-4 Tablespoons Oil or Shortening
3-4 Cups Pork Cubes, Chicken Pieces or a combination
1-2 Cups Cubed Potato
4 Large Garlic Cloves, cut in fourths
½ Cup Vinegar (I use apple cider vinegar)
2 Large Bay Leaves (in cheese cloth) (I skipped this)
2 Whole Peppercorns, crushed (I used 1/2 tsp pepper)
1 Teaspoon Salt
¼ Cup Soy Sauce
2 Teaspoons Brown Sugar
3 Cups Water
(I added 3 grated carrots)
(I added 1 onion chopped)
Directions: Brown meat and garlic with the oil in a large pot. Add other ingredients, simmer and cover until tender. Serve with rice and mixed vegetables. For thicker broth add cornstarch.
Feel free to add more brown sugar. I think it needs it. Also I remember them adding Pineapple.
***
BAKED SPEGHETTI - This does have some casien in it.
1 lb Ground meat
1 jar of Speghetti sauce
1 small package of GF Speghetti noodles
2 eggs
1/2 cup to 1 cup grated soy cheese
Brown meat and add speghetti sauce. Boil noodles and rinse with cold water. Beat eggs and mix together with noodles. Pour noodles and eggs in greased 9x13 pan. Add meat and sauce over noodles and top with the grated soy cheese. Bake Preheated oven at 350 until cheese is melted and bubbly.
***
CHICKEN CHOW MEIN - not sure where I found recipe
2-3 c. cubed cooked chicken
1 med. onion, sliced
2 c. diagonally sliced celery
3 tbsp. salad oil
1 can (6 oz.) sliced mushrooms, undrained
1 can (1 lb.) bean sprouts, drained
1 1/4 c. chicken broth
1/8 c. soy sauce
3 tbsp. cornstarch
2 cans (3 oz. each) chow mein noodles or rice
In large skillet, cook and stir chicken, onion and celery in oil until onion is tender. Stir in mushrooms (with liquid), bean sprouts and chicken broth. Blend soy sauce and cornstarch; stir into vegetable mixture. Cook, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute. Serve over chow mein noodles or rice. 4-6 servings.Variation: Turkey or pork chow mein: Substitute 2 to 3 cups cut up cooked pork or turkey for the chicken.
***
Wycliff Adobo Chicken
Crock Pot Honey Lentils - First time that I am trying this recipe
http://crockpot365.blogspot.com/2008/12/crockpot-honey-lentils-recipe.html
Crock Pot Tomale Pie - First time that I am trying this recipe
http://crockpot365.blogspot.com/2008/04/crockpot-tamale-pie-recipe.html
Fish and veggies in Trader Joes Indian Curry Simmer Sauce
I remember how good this was when I was working and would go out to eat at this little restraunt with my Indian friend. It was one of my Indian friends favorite dishes that they would serve occassionally.
Baked Speghetti
Crockpot Rotisary Chicken - one of my favorites
http://crockpot365.blogspot.com/2008/10/crockpot-rotisserie-style-chicken.html
Chicken Chow Mein and Chinese Fried Rice - I haven't tried the Chinese Fried Rice recipe yet
http://www.recipezaar.com/Chinese-Fried-Rice-38748
*************
Recipes are as follow
WYCLIFF ADOBO CHICKEN
I originally got this recipe from a Wycliffedinner theatre, and it originates in the Philapeans.
ADOBO FOR SIX
2-4 Tablespoons Oil or Shortening
3-4 Cups Pork Cubes, Chicken Pieces or a combination
1-2 Cups Cubed Potato
4 Large Garlic Cloves, cut in fourths
½ Cup Vinegar (I use apple cider vinegar)
2 Large Bay Leaves (in cheese cloth) (I skipped this)
2 Whole Peppercorns, crushed (I used 1/2 tsp pepper)
1 Teaspoon Salt
¼ Cup Soy Sauce
2 Teaspoons Brown Sugar
3 Cups Water
(I added 3 grated carrots)
(I added 1 onion chopped)
Directions: Brown meat and garlic with the oil in a large pot. Add other ingredients, simmer and cover until tender. Serve with rice and mixed vegetables. For thicker broth add cornstarch.
Feel free to add more brown sugar. I think it needs it. Also I remember them adding Pineapple.
***
BAKED SPEGHETTI - This does have some casien in it.
1 lb Ground meat
1 jar of Speghetti sauce
1 small package of GF Speghetti noodles
2 eggs
1/2 cup to 1 cup grated soy cheese
Brown meat and add speghetti sauce. Boil noodles and rinse with cold water. Beat eggs and mix together with noodles. Pour noodles and eggs in greased 9x13 pan. Add meat and sauce over noodles and top with the grated soy cheese. Bake Preheated oven at 350 until cheese is melted and bubbly.
***
CHICKEN CHOW MEIN - not sure where I found recipe
2-3 c. cubed cooked chicken
1 med. onion, sliced
2 c. diagonally sliced celery
3 tbsp. salad oil
1 can (6 oz.) sliced mushrooms, undrained
1 can (1 lb.) bean sprouts, drained
1 1/4 c. chicken broth
1/8 c. soy sauce
3 tbsp. cornstarch
2 cans (3 oz. each) chow mein noodles or rice
In large skillet, cook and stir chicken, onion and celery in oil until onion is tender. Stir in mushrooms (with liquid), bean sprouts and chicken broth. Blend soy sauce and cornstarch; stir into vegetable mixture. Cook, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute. Serve over chow mein noodles or rice. 4-6 servings.Variation: Turkey or pork chow mein: Substitute 2 to 3 cups cut up cooked pork or turkey for the chicken.
***
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