If you feel you must lose a lot of weight in a hurry:
Drink one shake or smoothie from this site every day. You can drink it first thing in the morning or throughout the day. Only drink one per day. Vary the shake or smoothie on a daily basis to better diversify your nutrients. Take a good multi-vitamin and multi-mineral.
You do not need to try every one of the shakes/smoothies, just diversify for better nutrition.
Do not consume any other calories for the day.
Once a week on a preplanned day, eat whatever you like from this site, but not to excess (no more than 2500 calories). You can do that every week on the same day. Include foods that will give you a greater variety of nutrients. Eat foods slowly and allow yourself to feel completely full for your meals. Do not eat more than three meals on this day and do not snack.
If you want to make the weight loss permanent, purchase the book on the Five Habits of Weight Loss Success and make those habits your own. Learn the skills and acquire and use the tools from the book. That is what will help you have more permanent success.
Work closely with your doctor to assure you are getting the proper nutrients and make sure your blood sugar is always within a healthy range. If you have diabetes, monitor your blood sugar very closely and do as directed by your physician to assure your blood sugar stays within a safe range. Speak with your physician about starting an exercise program and make exercise a part of your lifestyle.
Do not do this for more than two or three weeks.
Please read the information on Coconut Oil and Butter
My weight-loss video: The not-so-incredible shrinking man.
Monday, December 15, 2014
Monday, November 24, 2014
Garlic Egg Sandwich - OK, before you say “gross” hear me out.
I first tried this
when I was sick with a cold and sinus infection. I remembered my mother used to eat garlic sandwiches. I also know that garlic can be very good for
your immune system so I wondered how I could make something that would contain
quite a bit of garlic and still be edible.
I still expected it to
be somewhat gross, but was pleasantly surprised, I liked it.
Start with two pieces
of good healthy bread.
In a bowl place:
1 large hard-boiled
egg
2 tablespoons miracle
whip
2 tablespoons brown
mustard
1 ½ tablespoon minced
garlic
Mix well.
Apply to bread and
eat.
Thursday, November 20, 2014
Turkey in a Pot. (Large Chicken or Small Turkey in a Crock Pot...Delicious)
Place fully thawed bird in crock pot
Add:
One can chicken broth
2 crushed bay leaves
2 tablespoons brown mustard
1 tablespoon dry mustard
1/4 cup honey
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon salt
2 tablespoons chili powder
Cook on high. Length of time to cook will vary depending upon the size of the bird; however you should use your cooking thermometer to make sure it is completely done. Meat will easily fall off the bone with done.
Plan for 4 to 7 hours cooking time. Make sure lid is able to be placed on the crock pot without any open spaces due to a bird which is too large.
Add:
One can chicken broth
2 crushed bay leaves
2 tablespoons brown mustard
1 tablespoon dry mustard
1/4 cup honey
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon salt
2 tablespoons chili powder
Cook on high. Length of time to cook will vary depending upon the size of the bird; however you should use your cooking thermometer to make sure it is completely done. Meat will easily fall off the bone with done.
Plan for 4 to 7 hours cooking time. Make sure lid is able to be placed on the crock pot without any open spaces due to a bird which is too large.
Monday, November 17, 2014
Beef Brisket
I don’t eat a lot of meat and in particular I don’t eat a lot of beef or pork, though I love it if it is prepared correctly.
In general I feel much better eating minimal amounts of either beef or pork or none at all (and anymore, beef is rather expenseive).
When I do eat it, I want it to be delicious and as healthy as possible. Other than ground beef, one of the less expensive pieces of meat is often a brisket. This is a delicious recipe for beef brisket and about as healthy a possible.
Per 4 lbs of beef.
Preheat the oven to 300 degrees.
Place the beef in a deep pan with any fat on top.
Add:
One can beef broth
2 crushed bay leaves
2 tablespoons brown mustard
1 tablespoon dry mustard
1/4 cup honey
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon salt
2 tablespoons chili powder
If the brisket is frozen when you put it in, it will take approximately 7 hours to cook. If thawed, approximately 5 hours. You want it so the meat is very tender and easily comes apart. About every two hours remove the meat and dish from the oven and using a small measuring cup, pour the liquid ingredients over the meat and return the meat in the dish to the oven. The dish and meat should not be removed from the oven for more than 5 minutes at a time.
In general I feel much better eating minimal amounts of either beef or pork or none at all (and anymore, beef is rather expenseive).
When I do eat it, I want it to be delicious and as healthy as possible. Other than ground beef, one of the less expensive pieces of meat is often a brisket. This is a delicious recipe for beef brisket and about as healthy a possible.
Per 4 lbs of beef.
Preheat the oven to 300 degrees.
Place the beef in a deep pan with any fat on top.
Add:
One can beef broth
2 crushed bay leaves
2 tablespoons brown mustard
1 tablespoon dry mustard
1/4 cup honey
1 tablespoon cayenne pepper
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon salt
2 tablespoons chili powder
If the brisket is frozen when you put it in, it will take approximately 7 hours to cook. If thawed, approximately 5 hours. You want it so the meat is very tender and easily comes apart. About every two hours remove the meat and dish from the oven and using a small measuring cup, pour the liquid ingredients over the meat and return the meat in the dish to the oven. The dish and meat should not be removed from the oven for more than 5 minutes at a time.
Tuesday, November 11, 2014
Apple and Pear Crisp: Sugar Free, Gluten Free, and Vegetarian
In a large bowl mix:
5 cups cored and thinly sliced apples
5 cups and thinly sliced pears
2 tablespoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3 large eggs or 4 medium eggs
1 cup melted butter (not margarine)
2 cups old fashioned rolled oats
2 cups of either brown rice flour or oat flour (or one cup of each)
1 and 1/2 cup water
1 can frozen apple juice
Pour mixture into casserole dish
Bake in preheated oven at 350 degrees for one hour
5 cups cored and thinly sliced apples
5 cups and thinly sliced pears
2 tablespoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3 large eggs or 4 medium eggs
1 cup melted butter (not margarine)
2 cups old fashioned rolled oats
2 cups of either brown rice flour or oat flour (or one cup of each)
1 and 1/2 cup water
1 can frozen apple juice
Pour mixture into casserole dish
Bake in preheated oven at 350 degrees for one hour
Apple Crisp 2: Sugar Free, Gluten Free, and Vegetarian
In a large bowl mix:
10 cups cored and thinly sliced apples
2 tablespoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3 large eggs or 4 medium eggs
1 cup melted butter (not margarine)
2 cups old fashioned rolled oats
2 cups of either brown rice flour or oat flour (or one cup of each)
1 and 1/2 cup water
1 can frozen apple juice
Optional additional ingredient: 1 cup raisins
Pour mixture into casserole dish
Bake in preheated oven at 350 degrees for one hour
10 cups cored and thinly sliced apples
2 tablespoons cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
3 large eggs or 4 medium eggs
1 cup melted butter (not margarine)
2 cups old fashioned rolled oats
2 cups of either brown rice flour or oat flour (or one cup of each)
1 and 1/2 cup water
1 can frozen apple juice
Optional additional ingredient: 1 cup raisins
Pour mixture into casserole dish
Bake in preheated oven at 350 degrees for one hour
Sunday, November 9, 2014
Apple Crisp: Sugar Free, Gluten Free
Apple Crisp: Sugar Free, Gluten Free
Mix in a large bowl:
10 cups thinly sliced (cored) apple
1 can frozen apple juice
2 tablespoons cinnamon
pour mixture into casserole dish
Mix in the same large bowl (this will allow you to incorporate any residual apple juice and cinnamon):
2 cups old fashioned rolled oats (If you are concerned about gluten, you will want to purchase rolled oats which are certified to be gluten free. Some oats are process in the same equipment as wheat which may cause them to pick up some of the gluten.)
1 cup of either brown rice flour or 1 cup oat flour (gluten free)
1 teaspoon baking soda
1 teaspoon baking powder
1 cup melted butter (not margarine)
1 and 1/2 cup water
2 large eggs
Mix well then pour mixture on top of the apple mixture already in the casserole dish. Smooth the mixture as evenly as reasonably possible across all the apples and press it down in with the apples. (It will probably not cover everything completely. Pressing the topping down with the apples will make it more moist and mix the flavors.)
Bake in a preheated oven at 350 degrees for 50 to 60 minutes.
Mix in a large bowl:
10 cups thinly sliced (cored) apple
1 can frozen apple juice
2 tablespoons cinnamon
pour mixture into casserole dish
Mix in the same large bowl (this will allow you to incorporate any residual apple juice and cinnamon):
2 cups old fashioned rolled oats (If you are concerned about gluten, you will want to purchase rolled oats which are certified to be gluten free. Some oats are process in the same equipment as wheat which may cause them to pick up some of the gluten.)
1 cup of either brown rice flour or 1 cup oat flour (gluten free)
1 teaspoon baking soda
1 teaspoon baking powder
1 cup melted butter (not margarine)
1 and 1/2 cup water
2 large eggs
Mix well then pour mixture on top of the apple mixture already in the casserole dish. Smooth the mixture as evenly as reasonably possible across all the apples and press it down in with the apples. (It will probably not cover everything completely. Pressing the topping down with the apples will make it more moist and mix the flavors.)
Bake in a preheated oven at 350 degrees for 50 to 60 minutes.
Wednesday, October 22, 2014
Orange Spinach Smoothie
Add in a blender:
1 cup (packed) spinach
1 orange (pealed)
1/4 cup walnuts
1 tablespoon coconut oil
1 teaspoon poppy seeds
1 cup hot water
½ cup old fashioned oats
½ cup milk
1 tablespoon apple cider vinegar
stevia to taste
slowly add ice and blend then add more until you have the desired consistence
1 cup (packed) spinach
1 orange (pealed)
1/4 cup walnuts
1 tablespoon coconut oil
1 teaspoon poppy seeds
1 cup hot water
½ cup old fashioned oats
½ cup milk
1 tablespoon apple cider vinegar
stevia to taste
slowly add ice and blend then add more until you have the desired consistence
Saturday, October 18, 2014
Black Bean and Brown Rice Brownies: Gluten and Sugar Free
To be honest, most people would be hard pressed to call these delicious; however, if you need a gluten free, sugar free, chocolate treat. These are not too bad and pretty simple to make.At the end of the recipe I'll give you a little more tasty but less healthy alternative recipe.
In a sauce pan with the stove set to warm, slowly warm:
One can (15 oz) black beans
1 square cube unsweetened bakers chocolate
1 teaspoon vanilla
3/4 cup stevia (not concentrated)4 tablespoons virgin organic coconut oil
1/4 teaspoon salt
Slowly warm and stir until the chocolate has melted and mixed with the other ingredients.
In a blender add:
4 large eggs
1 teaspoon baking powder
Blend
Add ingredients from sauce pan and blend.
Pour ingredients into a lightly oiled pan for baking.
Bake at 350 for 35 minutes.
Alternative recipe:
Replace stevia with 3/4 to 1 cup sugar
In a sauce pan with the stove set to warm, slowly warm:
One can (15 oz) black beans
1 square cube unsweetened bakers chocolate
1 teaspoon vanilla
3/4 cup stevia (not concentrated)4 tablespoons virgin organic coconut oil
1/4 teaspoon salt
Slowly warm and stir until the chocolate has melted and mixed with the other ingredients.
In a blender add:
4 large eggs
1 teaspoon baking powder
Blend
Add ingredients from sauce pan and blend.
Pour ingredients into a lightly oiled pan for baking.
Bake at 350 for 35 minutes.
Alternative recipe:
Replace stevia with 3/4 to 1 cup sugar
Quiche: Gluten free, vegetarian, healthy, delicious, quiche.
While this is amazingly delicious, this one is neither quick nor inexpensive. Sorry.
Makes enough for a large family, party, or to freeze and eat over time.Cut into pieces:
4 LARGE red onions
3 cups of broccoli
2 cups sweet peppers
3 cups mushroom (optional)
3 cups zucchini (optional)
You may also consider adding a few jalapenos for some extra kick.
You may also want to consider adding jerky, cut up into about quarter size pieces and adding them to the large bowl for mixing. Just about any kind of jerky can be added.
Lightly saute (it still has to bake and you don't want the vegetables over cooked) in a large frying pan (I prefer cast iron because of how evenly it cooks and the added iron), or sauce pan, on medium low adding 1 table-spoon olive oil to coat the pan before adding the vegetables.
Finely chop all ingredients in a food processor or by hand. Pour all sauteed and finely chopped vegetables into a large bowl.
Add 14 eggs, one cup plain Greek yogurt, and 10 ounces (by weight) of either smoked gouda or smoked Swiss cheese (you can also mix the two cheeses).
Optional ingredient:
You can add two to four cups of chopped turkey ham.
Mix all ingredients well in a large bowl. I prefer to use a wooden spoon with a hole in the middle.
Pour ingredients into one or two casserole pans, lightly coated in olive oil. (You can also put them in pie pans with a crust if you wish; however, I prefer without a crust. Note: if you use a crust it may no longer be gluten free.)
Bake in a preheated oven at 375 for approximately 50 minutes. (After about 50 minutes, you can put a clean butter/table knife in the center of the quiche, to the bottom, and if it comes out clean, it's done.)
Alternative, more delicious and yes, less healthy ingredients for the Quiche.
In lieu of chopped turkey ham, you can fry two packages of bacon. Add the bacon to the food processor for chopping (not blending) or cut into small pieces.
you can also also use one cup of whole milk in lieu of the Greek Yogurt.
Add these ingredients to the large bowl and mix with the other ingredients before baking.
Makes enough for a large family, party, or to freeze and eat over time.Cut into pieces:
4 LARGE red onions
3 cups of broccoli
2 cups sweet peppers
3 cups mushroom (optional)
3 cups zucchini (optional)
You may also consider adding a few jalapenos for some extra kick.
You may also want to consider adding jerky, cut up into about quarter size pieces and adding them to the large bowl for mixing. Just about any kind of jerky can be added.
Lightly saute (it still has to bake and you don't want the vegetables over cooked) in a large frying pan (I prefer cast iron because of how evenly it cooks and the added iron), or sauce pan, on medium low adding 1 table-spoon olive oil to coat the pan before adding the vegetables.
Finely chop all ingredients in a food processor or by hand. Pour all sauteed and finely chopped vegetables into a large bowl.
Add 14 eggs, one cup plain Greek yogurt, and 10 ounces (by weight) of either smoked gouda or smoked Swiss cheese (you can also mix the two cheeses).
Optional ingredient:
You can add two to four cups of chopped turkey ham.
Mix all ingredients well in a large bowl. I prefer to use a wooden spoon with a hole in the middle.
Pour ingredients into one or two casserole pans, lightly coated in olive oil. (You can also put them in pie pans with a crust if you wish; however, I prefer without a crust. Note: if you use a crust it may no longer be gluten free.)
Bake in a preheated oven at 375 for approximately 50 minutes. (After about 50 minutes, you can put a clean butter/table knife in the center of the quiche, to the bottom, and if it comes out clean, it's done.)
Alternative, more delicious and yes, less healthy ingredients for the Quiche.
In lieu of chopped turkey ham, you can fry two packages of bacon. Add the bacon to the food processor for chopping (not blending) or cut into small pieces.
you can also also use one cup of whole milk in lieu of the Greek Yogurt.
Add these ingredients to the large bowl and mix with the other ingredients before baking.
Wassail: Non Alcoholic
Add equal amounts of orange juice and apple juice to a pot. You can use fresh, or make it from frozen or make if from reconstituted juice from the store. I should mention here that I rarely drink juices because of the high natural sugar content and the generally high calorie content. I much prefer to get my fruit from the whole fruit; but this is a delicious holiday drink.
Add equal amounts of cinnamon, cloves, and nutmeg. (about 1/2 teaspoon of each per cup or to taste) Bring liquid to a simmer. Be sure to allow the wassail to cool before drinking. You may want to wash an orange or two and slice it, including the peel and add it to the juice. You can do the same with an apple after you have cored the apple. It adds some flavor and helps to make it look more festive.
Add equal amounts of cinnamon, cloves, and nutmeg. (about 1/2 teaspoon of each per cup or to taste) Bring liquid to a simmer. Be sure to allow the wassail to cool before drinking. You may want to wash an orange or two and slice it, including the peel and add it to the juice. You can do the same with an apple after you have cored the apple. It adds some flavor and helps to make it look more festive.
Kale Poppy Seed Smoothie
Granted, this is not my most delicious smoothie, but I like it now and then and like the taste. You may too.
There are loads of health benefits from this smoothie.
In blender add
½ to 1 cup old fashioned rolled oats
½ cup powdered milk or morning moo + 2 cups water...or
1 cup almond, soy, or cashew milk + 1 cup water...or
1 1/2 cup milk
1/4 cup walnuts
1/4 cup dried cranberries
1 large sweet (cored) apple
1 tablespoon virgin organic coconut oil
1 tablespoon poppy seeds
1 tablespoon apple cider vinegar
1 - 2 cups (packed) kale
blend
add
stevia: to taste
add a little ice and blend (so as to not break the blender) then add a little more ice and blend until you have your desired consistency
Spinach Poppy Seed Smoothie
In blender add
½ cup old fashioned rolled oats
½ cup powdered milk or morning moo
1/4 cup walnuts
1/3 cup dried cranberries
1 large sweet (cored) apple
1 tablespoon coconut oil
1 teaspoon poppy seeds
1 tablespoon apple cider vinegar
1 cup (packed) spinach
1 cup hot water
blend
add
stevia: to taste
Optional: 2 large carrots
add a little ice and blend (so as to not break the blender) then add a little more ice and blend until you have your desired consistency
Check out how these ingredients may effect health conditions through the link to the right.
Friday, October 17, 2014
Broccoli Stir Fry with Sour Cream
Saute in a skillet lightly sprayed with oil on medium temperature
Add in this order stirring periodically
One cup chopped onion
One cup chopped broccoli
One half cup chopped sweet peppers
One half cup chopped turkey ham
After everything has been sauteed, pour into a bowl.
Add ½ cup sour cream and mix well
Add in this order stirring periodically
One cup chopped onion
One cup chopped broccoli
One half cup chopped sweet peppers
One half cup chopped turkey ham
After everything has been sauteed, pour into a bowl.
Add ½ cup sour cream and mix well
Free Weight Loss Coaching
Feel free to ask questions here or you can go to: https://www.facebook.com/WeightLossSupportNewsAndResearch
For general information go to: http://www.weightlossmiracleshake.info/5_Habits_of_Weight_Loss.php
For general information go to: http://www.weightlossmiracleshake.info/5_Habits_of_Weight_Loss.php
Saturday, October 11, 2014
Strawberry Rhubarb Shake
In a blender, add:
2 cups water
1 tablespoon coconut oil
1 scoop protein (strawberry if available)
1 tablespoon cinnamon
2 ½ cups frozen strawberries
1 ½ cup rhubarb chunks
2 large carrots or 10 baby carrots
½ cup powdered milk or morning moo
1 cup old fashioned rolled oats or rolled barley
stevia to taste
blend well
If you wish to save part of the mix for later, pour into container and put in the refrigerator. When ready to drink, add ice and blend.
If you wish to make it all at once, add two to three cups of ice (a few pieces at a time so as to not break the blender) and blend well. Because of the old fashioned oats and rhubarb, this will need to be blended a little longer for a smooth consistency.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
With:
2 cups water Click here for health benefits.
1 tablespoon virgin organic coconut oil Click here for health benefits.
1 scoop whey protein Click here for health benefits.
1 tablespoon ceylon cinnamon Click here for health benefits.
2 ½ cups frozen strawberries Click here for health benefits.
1 ½ cup rhubarb chunks Click here for health benefits.
2 large carrots Click here for health benefits.
½ cup powdered milk Click here for health benefits.
1 cup old fashioned rolled oats Click here for health benefits.
1/3 cup stevia Click here for health benefits.
About:
Fat 14 g
Cholesterol 12.5 mg
Sodium 141.1 mg
Carbohydrates 124.5 g
Fiber 14.5 g
Sugars 29.7 g
Protein 52.1 g
2 cups water
1 tablespoon coconut oil
1 scoop protein (strawberry if available)
1 tablespoon cinnamon
2 ½ cups frozen strawberries
1 ½ cup rhubarb chunks
2 large carrots or 10 baby carrots
½ cup powdered milk or morning moo
1 cup old fashioned rolled oats or rolled barley
stevia to taste
blend well
If you wish to save part of the mix for later, pour into container and put in the refrigerator. When ready to drink, add ice and blend.
If you wish to make it all at once, add two to three cups of ice (a few pieces at a time so as to not break the blender) and blend well. Because of the old fashioned oats and rhubarb, this will need to be blended a little longer for a smooth consistency.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
With:
2 cups water Click here for health benefits.
1 tablespoon virgin organic coconut oil Click here for health benefits.
1 scoop whey protein Click here for health benefits.
1 tablespoon ceylon cinnamon Click here for health benefits.
2 ½ cups frozen strawberries Click here for health benefits.
1 ½ cup rhubarb chunks Click here for health benefits.
2 large carrots Click here for health benefits.
½ cup powdered milk Click here for health benefits.
1 cup old fashioned rolled oats Click here for health benefits.
1/3 cup stevia Click here for health benefits.
About:
Fat 14 g
Cholesterol 12.5 mg
Sodium 141.1 mg
Carbohydrates 124.5 g
Fiber 14.5 g
Sugars 29.7 g
Protein 52.1 g
Tuesday, October 7, 2014
Strawberry - no Banana Smoothie
In a blender, blend well
1 to 2 cups strawberries
1 - 2 oranges
1 1/2 cup hot water
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
1/2 cup morning moo or powdered milk
2 large carrots
1 scoop protein
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Note: if you wish, you can substitute the strawberries for the banana in any of the smoothies.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
1 to 2 cups strawberries
1 - 2 oranges
1 1/2 cup hot water
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
1/2 cup morning moo or powdered milk
2 large carrots
1 scoop protein
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Note: if you wish, you can substitute the strawberries for the banana in any of the smoothies.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
Greek Yogurt Smoothie
In a blender, blend well
1 banana
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
2 large carrots
1 to 2 cups Greek yogurt.
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Note: if you wish, you can substitute the milk and protein for the Greek yogurt in any of the shakes or smoothies.
1 banana
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
2 large carrots
1 to 2 cups Greek yogurt.
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Note: if you wish, you can substitute the milk and protein for the Greek yogurt in any of the shakes or smoothies.
Monday, October 6, 2014
Squash Cake
Squash Cake
This isn’t a completely healthy cake; however, it is an alternative way to sneak some very healthy food into the cake you are making and extend your budget, especially if you get the squash from your garden or a friend’s garden.
Preheat oven to whatever temperature called for on the box.
Start with 5 to 6 cups shredded; Patty Pan, Zucchini, or Butternut squash. (Be sure and cut it and if there are seeds inside, remove the seeds)
Pour into a sauce pan twice the amount of oil called for in a standard boxed cake mix. For example, if it calls for 1/3 cup oil, pour in 2/3rd cup oil (or just a little less, but not more.
Lightly saute the squash.
Add in a large bowl, twice the eggs called for on the box.
Add 1 teaspoon baking powder
Add 25% more water than called for on the box. For example, if the box calls for 1 cup water, add 1 and 1/4 cup water.
Add the cake mix from the box. You can use anything you like. I prefer white or lemon.
Add the sauteed squash.
Mix well.
Spray oil in a large cake pan.
Pour the mixed ingredients into the pan.
Bake for approximately 5 minutes more than is called for on the box...or until you can poke a knife in the middle of the cake, to the bottom and it comes back out clean (without any 'not fully baked' cake mix).
Add frosting to the top.
Because I try very hard to avoid sugar, I would not eat this, but it is a slightly healthier alternative for some and something I have made for others many times and is usually enjoyed very much. Sometimes they enjoy it a little less once they learn how much squash there is but usually no ones has any idea until they are told.
This isn’t a completely healthy cake; however, it is an alternative way to sneak some very healthy food into the cake you are making and extend your budget, especially if you get the squash from your garden or a friend’s garden.
Preheat oven to whatever temperature called for on the box.
Start with 5 to 6 cups shredded; Patty Pan, Zucchini, or Butternut squash. (Be sure and cut it and if there are seeds inside, remove the seeds)
Pour into a sauce pan twice the amount of oil called for in a standard boxed cake mix. For example, if it calls for 1/3 cup oil, pour in 2/3rd cup oil (or just a little less, but not more.
Lightly saute the squash.
Add in a large bowl, twice the eggs called for on the box.
Add 1 teaspoon baking powder
Add 25% more water than called for on the box. For example, if the box calls for 1 cup water, add 1 and 1/4 cup water.
Add the cake mix from the box. You can use anything you like. I prefer white or lemon.
Add the sauteed squash.
Mix well.
Spray oil in a large cake pan.
Pour the mixed ingredients into the pan.
Bake for approximately 5 minutes more than is called for on the box...or until you can poke a knife in the middle of the cake, to the bottom and it comes back out clean (without any 'not fully baked' cake mix).
Add frosting to the top.
Because I try very hard to avoid sugar, I would not eat this, but it is a slightly healthier alternative for some and something I have made for others many times and is usually enjoyed very much. Sometimes they enjoy it a little less once they learn how much squash there is but usually no ones has any idea until they are told.
Saturday, September 20, 2014
Banana Orange Miracle Shake
In a blender, blend well
1 banana
1 - 2 oranges
1 1/2 cup hot water
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
1/2 cup morning moo or powdered milk
2 large carrots
1 scoop protein
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
1 banana
1 - 2 oranges
1 1/2 cup hot water
1 tablespoon virgin organic coconut oil
1 teaspoon to 1 tablespoon cinnamon (to taste)
stevia (to taste if desired)
3/4 cup old fashioned rolled oats
1/2 cup morning moo or powdered milk
2 large carrots
1 scoop protein
blend well
You can put half in another container for lunch or you can drink it all at once if you wish.
If you are going to drink it all at once, add ice (a little at a time, blending in between so you don't break your blender) for the full drink add enough ice to make from 8 - 9 cups. Blend until smooth.
If you are going to drink half now and the other half later, add ice to make 4 - 4 1/2 cups now and the same when you drink the other half.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
Monday, September 15, 2014
Butternut Squash Pie
Butternut Squash Pie
(Sorry, this one is not super cheap)
Wash squash.
Cut butternut squash in half and remove seeds.
Cut squash into about 2 inch chunks. (I leave the outer skin on and include it in the pie)
In a pot of boiling water, add the squash (about 9 cups of squash)
Allow the squash to boil until it is soft.
Drain off the water and mix the squash into a consistency similar to mashed potatoes. You may be able to use a blender, a mixer, or even a hand held old fashioned potato masher.
Put the squash mash into a large bowl.
Add:
12-16 eggs
3-4 tablespoons pumpkin pie spice
2 cans evaporated milk
2 cups maple syrup
mix well
Add mixture to pie shells
Bake at 350 for approximately 35 - 40 minutes or until you can put a butter knife in the pie and it comes out clean.
(Sorry, this one is not super cheap)
Wash squash.
Cut butternut squash in half and remove seeds.
Cut squash into about 2 inch chunks. (I leave the outer skin on and include it in the pie)
In a pot of boiling water, add the squash (about 9 cups of squash)
Allow the squash to boil until it is soft.
Drain off the water and mix the squash into a consistency similar to mashed potatoes. You may be able to use a blender, a mixer, or even a hand held old fashioned potato masher.
Put the squash mash into a large bowl.
Add:
12-16 eggs
3-4 tablespoons pumpkin pie spice
2 cans evaporated milk
2 cups maple syrup
mix well
Add mixture to pie shells
Bake at 350 for approximately 35 - 40 minutes or until you can put a butter knife in the pie and it comes out clean.
Tuesday, August 12, 2014
Fried Brown Rice: Vegetarian and Gluten Free
The secret to both brown rice and hard beans is to soak them at least over night and preferably for 24 hours. Brown rice is much more healthy than the white rice most people eat and if you soak it for 24 hours in advance, it’s just as easy to use.
So...
In a pot, add:
1 cup brown rice
3 cups water
Put a lid on it and allow it to soak for 24 hours.
After allowing the rice to soak in the pan for 24 hours, pour off the excess water.
In another pot add 3 cups of water and put on the stove on high. Bring the water to a hard boil.
Add the rice.
Again bring the water to a hard rolling boil.
Turn to low and let the rice sit and simmer for at least another 15 minutes.
In a frying pan (cast-iron if you have one) with the burner on medium:
Add either 4 tablespoons butter (not margarine)
or
4 tablespoons olive oil
or use a spray oil.
Cut into small pieces any vegetables you would like to add
I always include two onions; however, it’s best to add the vegetables in their order according to hardness
For example, if you have butternut squash, cut it into very small pieces and add it first, then add the onions, then add something like peas.
You can add almost any vegetables you want to add. Avoid vegetables high in starch such as potatoes or corn.
Cabbage, peppers, fresh green beans, cauliflower, are some possible options.
If you have a garden or can get them, green tomatoes are a great addition.
Sautee the vegetables until they are soft
Pour off any excess water from the brown rice which has been simmering and add to the frying pan with the vegetables.
Add two large eggs.
Stir periodically for about 15 minutes with the stove still on medium.
Done
Alternative Ingredients:
You may also want to add:
Tuna (no longer vegetarian)
Sliced Apple
Shaved or sliced Almonds
So...
In a pot, add:
1 cup brown rice
3 cups water
Put a lid on it and allow it to soak for 24 hours.
After allowing the rice to soak in the pan for 24 hours, pour off the excess water.
In another pot add 3 cups of water and put on the stove on high. Bring the water to a hard boil.
Add the rice.
Again bring the water to a hard rolling boil.
Turn to low and let the rice sit and simmer for at least another 15 minutes.
In a frying pan (cast-iron if you have one) with the burner on medium:
Add either 4 tablespoons butter (not margarine)
or
4 tablespoons olive oil
or use a spray oil.
Cut into small pieces any vegetables you would like to add
I always include two onions; however, it’s best to add the vegetables in their order according to hardness
For example, if you have butternut squash, cut it into very small pieces and add it first, then add the onions, then add something like peas.
You can add almost any vegetables you want to add. Avoid vegetables high in starch such as potatoes or corn.
Cabbage, peppers, fresh green beans, cauliflower, are some possible options.
If you have a garden or can get them, green tomatoes are a great addition.
Sautee the vegetables until they are soft
Pour off any excess water from the brown rice which has been simmering and add to the frying pan with the vegetables.
Add two large eggs.
Stir periodically for about 15 minutes with the stove still on medium.
Done
Alternative Ingredients:
You may also want to add:
Tuna (no longer vegetarian)
Sliced Apple
Shaved or sliced Almonds
Friday, August 8, 2014
Hummus
This is one variation of a popular Middle-eastern treat best served in small amounts on bread or crackers.Lightly saute in a sauce pan or small cast-iron frying pan at a medium setting on the stove:
1/4 cup olive oil
1/4 cup sesame seeds
2 teaspoons crushed red pepper
1 chopped clove garlic:Stir and saute for 10 minutes only. (Sesame seeds burn easily)
In a blender add:
1 pealed lemon
1/2 cup (already cooked) brown rice
2 cups (already cooked) black or garbanzo beans
Blend
Add sauteed ingredients
Blend well and refrigerate in an airtight container until used
1/4 cup olive oil
1/4 cup sesame seeds
2 teaspoons crushed red pepper
1 chopped clove garlic:Stir and saute for 10 minutes only. (Sesame seeds burn easily)
In a blender add:
1 pealed lemon
1/2 cup (already cooked) brown rice
2 cups (already cooked) black or garbanzo beans
Blend
Add sauteed ingredients
Blend well and refrigerate in an airtight container until used
Tuesday, July 29, 2014
Apple Sauce
Most people LOVE my home made apple sauce. While this is neither quick nor really easy, it is fairly inexpensive and healthy.
Of course the most important ingredient is the apples themselves. There are so many types of apples with so many different tastes that choosing your apple will make a big difference in the taste. If you want to make a lot and save some money, which I like to do, try buying a box of apples, this is often less expensive. Fruit stands are also usually cheaper, and usually best yet is buying directly from an orchard. You can often get apples that are seconds, as in they are not the best looking but taste the same. More tart apples will give you a more tart taste and sweeter apples will obviously give you a sweeter taste.
First, core the apples. Remove the center and seeds of the apples. Leave the peels. Quarter the apples or cut them into smaller pieces if you like.
In a pan as large as needed for the amount of apple sauce you want to make, add one can frozen apple juice. Turn the burner on low medium. Add the apples to the pan four to five apples at a time. Obviously this will be many pieces because you have cut the apples into smaller pieces.
When you have filled your pan with as many apples as you wish, put a lid on the pan and stir every 15 minutes. Continue to cook until the apples are soft and will easily blend in your blender.
Take two to three cups of the soft apples and put in your blender and puree. Some blenders can only handle one or two cups, some blenders can handle three to four cups. Be careful not to put so much in to damage your blender.
Once the mixture is pureed, place in a large bowl and repeat the process until all of the apples have been pureed.
Poor the mixture back in the pan with the pan still on medium low.
For every 4-5 apples you added, add 2-3 teaspoons of cinnamon (or to taste) stirring every ten minutes, for another 30 minutes.
Allow to cool until ready to eat. Be sure and wait until the sauce is cool enough before tasting. Once you have done it one time you may decide you would like a little more or a little less cinnamon.
Click on the links to the right to learn how apples and cinnamon may affect your health.
Of course the most important ingredient is the apples themselves. There are so many types of apples with so many different tastes that choosing your apple will make a big difference in the taste. If you want to make a lot and save some money, which I like to do, try buying a box of apples, this is often less expensive. Fruit stands are also usually cheaper, and usually best yet is buying directly from an orchard. You can often get apples that are seconds, as in they are not the best looking but taste the same. More tart apples will give you a more tart taste and sweeter apples will obviously give you a sweeter taste.
First, core the apples. Remove the center and seeds of the apples. Leave the peels. Quarter the apples or cut them into smaller pieces if you like.
In a pan as large as needed for the amount of apple sauce you want to make, add one can frozen apple juice. Turn the burner on low medium. Add the apples to the pan four to five apples at a time. Obviously this will be many pieces because you have cut the apples into smaller pieces.
When you have filled your pan with as many apples as you wish, put a lid on the pan and stir every 15 minutes. Continue to cook until the apples are soft and will easily blend in your blender.
Take two to three cups of the soft apples and put in your blender and puree. Some blenders can only handle one or two cups, some blenders can handle three to four cups. Be careful not to put so much in to damage your blender.
Once the mixture is pureed, place in a large bowl and repeat the process until all of the apples have been pureed.
Poor the mixture back in the pan with the pan still on medium low.
For every 4-5 apples you added, add 2-3 teaspoons of cinnamon (or to taste) stirring every ten minutes, for another 30 minutes.
Allow to cool until ready to eat. Be sure and wait until the sauce is cool enough before tasting. Once you have done it one time you may decide you would like a little more or a little less cinnamon.
Click on the links to the right to learn how apples and cinnamon may affect your health.
Wassail Sauce (Similar to Apple Sauce)
Most people LOVE my home made apple sauce and wassail sauce. If you have ever had wassail it will you remind you of some old wassail recipes without the alcohol. I also make wassail and I will provide that recipe.
While most of my recipes here are quick and easy, this is neither; however, it is very nutritious and very delicious.
Of course the most important ingredient is the apples themselves. There are so many types of apples with so many different tastes that choosing your apple will make a big difference in the taste. If you want to make a lot and save some money, which I like to do, try buying a box of apples, this is often less expensive. Fruit stands are also usually cheaper, and usually best yet is buying directly from an orchard. You can often get apples that are seconds, as in they are not the best looking but taste the same. More tart apples will give you a more tart taste and sweeter apples will obviously give you a sweeter taste.
First, core the apples. Remove the center and seeds of the apples. Leave the peels. Quarter the apples or cut them into smaller pieces if you like.
In a pan as large as needed for the amount of apple sauce you want to make, add one cup of water. Turn the burner on low medium. Add the apples to the pan four to five apples at a time. Obviously this will be many pieces because you have cut the apples into smaller pieces. For every 4 large apples or for every 5 small apples, add one pealed orange.
When you have filled your pan with mostly apples and some oranges, put a lit on the pan and stir every 15 minutes. Continue to cook until the apples are soft and will easily blend in your blender.
Take two to three cups of the soft apples and oranges and put in your blender and puree. Some blenders can only handle one or two cups, some blenders can handle three to four cups. Be careful not to put so much in to damage your blender.
Once the mixture is pureed, place in a large bowl and repeat the process until all of the apples and oranges have been pureed.
Poor the mixture back in the pan with the pan still on medium low.
For every 4-5 apples you added, add 2-3 teaspoons of cinnamon and one teaspoon of ground cloves and one teaspoon of nutmeg. (Or to taste) Allow to simmer with the lid on, stirring every ten minutes, for another 30 minutes.
Additional optional ingredient: Cardamom
Allow to cool until ready to eat. Be sure and wait until the sauce is cool enough before tasting. Once you have done it one time you may decide you would like a little more or a little less cinnamon.
While most of my recipes here are quick and easy, this is neither; however, it is very nutritious and very delicious.
Of course the most important ingredient is the apples themselves. There are so many types of apples with so many different tastes that choosing your apple will make a big difference in the taste. If you want to make a lot and save some money, which I like to do, try buying a box of apples, this is often less expensive. Fruit stands are also usually cheaper, and usually best yet is buying directly from an orchard. You can often get apples that are seconds, as in they are not the best looking but taste the same. More tart apples will give you a more tart taste and sweeter apples will obviously give you a sweeter taste.
First, core the apples. Remove the center and seeds of the apples. Leave the peels. Quarter the apples or cut them into smaller pieces if you like.
In a pan as large as needed for the amount of apple sauce you want to make, add one cup of water. Turn the burner on low medium. Add the apples to the pan four to five apples at a time. Obviously this will be many pieces because you have cut the apples into smaller pieces. For every 4 large apples or for every 5 small apples, add one pealed orange.
When you have filled your pan with mostly apples and some oranges, put a lit on the pan and stir every 15 minutes. Continue to cook until the apples are soft and will easily blend in your blender.
Take two to three cups of the soft apples and oranges and put in your blender and puree. Some blenders can only handle one or two cups, some blenders can handle three to four cups. Be careful not to put so much in to damage your blender.
Once the mixture is pureed, place in a large bowl and repeat the process until all of the apples and oranges have been pureed.
Poor the mixture back in the pan with the pan still on medium low.
For every 4-5 apples you added, add 2-3 teaspoons of cinnamon and one teaspoon of ground cloves and one teaspoon of nutmeg. (Or to taste) Allow to simmer with the lid on, stirring every ten minutes, for another 30 minutes.
Additional optional ingredient: Cardamom
Allow to cool until ready to eat. Be sure and wait until the sauce is cool enough before tasting. Once you have done it one time you may decide you would like a little more or a little less cinnamon.
Banana Applesauce Miracle Shake
A variation of the Weight Loss Miracle Shake
Mix well in a blender
1 banana
1 scoop protein (vanilla)
1 ½ cup hot water
cinnamon (to taste, generally 1 teaspoon to 1 tablespoon)
nutmeg (to taste, generally 1 teaspoon to 1 tablespoon)
1 tablespoon coconut oil
½ cup old fashioned rolled oats or rolled wheat or a mix
½ cup morning moo or powdered milk
(You can substitute the water and milk with 1 ½ cup milk substitute such as soy milk)
2 large or 10 baby carrots
1 cup unsweetened applesauce
Click here for my apple sauce recipe. And for something different, click here for my wassail sauce recipe.
Blend well
Add ice, a little at a time until you have about 8 cups. Blend then add more ice. You may also need to add some of the ingredients and then blend to as to not overwork your blender.
To see how these ingredients may affect your health, click on the links to the right.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
Mix well in a blender
1 banana
1 scoop protein (vanilla)
1 ½ cup hot water
cinnamon (to taste, generally 1 teaspoon to 1 tablespoon)
nutmeg (to taste, generally 1 teaspoon to 1 tablespoon)
1 tablespoon coconut oil
½ cup old fashioned rolled oats or rolled wheat or a mix
½ cup morning moo or powdered milk
(You can substitute the water and milk with 1 ½ cup milk substitute such as soy milk)
2 large or 10 baby carrots
1 cup unsweetened applesauce
Click here for my apple sauce recipe. And for something different, click here for my wassail sauce recipe.
Blend well
Add ice, a little at a time until you have about 8 cups. Blend then add more ice. You may also need to add some of the ingredients and then blend to as to not overwork your blender.
To see how these ingredients may affect your health, click on the links to the right.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
Thursday, July 24, 2014
Tuna Fish Sandwich
Start with whole grain bread
In a bowl mix
One can tuna (drained)
One stalk celery (finely chopped) AND/OR 1/3 cup cucumbers (finely chopped)
Two to three baby pickles (finely chopped)
2 tablespoons mayonnaise…or
2 tablespoons miracle whip…or
2 tablespoons sour cream…or
¼ cup cottage cheese
Mix well and apply to bread. Makes about two large sandwiches
Really delicious and pretty nutritious.
Really delicious and pretty nutritious.
Wheat Berries for Breakfast
Wheat Berries are ground into flour to make bread and many other foods we eat.
One of the cheapest, healthiest, and most filling breakfasts you can have are wheat berries. You can buy them in a health food store or buy them in bulk by the large bag (much less expensive).
All you need to do is put about ½ cup of wheat berries in a pot. Add water until it covers the wheat berries by about 1 inch. Allow to soak for about 24 hours.
After soaking, pour off the excess water then add about 1 cup of fresh water to your pot.
Put on stove and bring to a boil.
It’s done.
You can add milk and eat it. If you need it a little sweeter you can add some honey or stevia.
This may not be as tasty as the sugary cereals you may be used to; however, as you get used to it and change other aspects of your diet to more healthy choices you will find that a breakfast of wheat berries stays with you longer and gives you more energy then many other breakfast options.
One of the cheapest, healthiest, and most filling breakfasts you can have are wheat berries. You can buy them in a health food store or buy them in bulk by the large bag (much less expensive).
All you need to do is put about ½ cup of wheat berries in a pot. Add water until it covers the wheat berries by about 1 inch. Allow to soak for about 24 hours.
After soaking, pour off the excess water then add about 1 cup of fresh water to your pot.
Put on stove and bring to a boil.
It’s done.
You can add milk and eat it. If you need it a little sweeter you can add some honey or stevia.
This may not be as tasty as the sugary cereals you may be used to; however, as you get used to it and change other aspects of your diet to more healthy choices you will find that a breakfast of wheat berries stays with you longer and gives you more energy then many other breakfast options.
Friday, July 18, 2014
Brown Rice and Bean Dip or Burrito Mix
Measure ½ cup brown rice and pour into a sauce pan.
Add 1 cup beans. You can add red beans, white beans, pinto beans, lentils, or another type of hard bean.
Add enough water to cover the rice and beans with an inch or two of water. Let soak for at least 12 hours, 24 hours is better.
Pour off the excess water.
In another pot or the same pot add one cup fresh water and the bean and rice mix. Put on the stove on high.
Add one can tomato or tomato basil soup.
Cut into pieces, one large onion. Add to pot.
Cut up and add: 1 medium size zucchini; and/or 2 - 4 green (not yet ripe) tomatoes and/or 1 pattypan squash.
Add 1 teaspoon turmeric or cumin (do not add both spices, only one or the other and this is mostly for the health benefit; however, many like the taste).
Bring to a rolling boil then turn down to low and allow the mixture to simmer for 10 to 15 minutes.
In a casserole pan:
Add three to four large ripe tomatoes, cut into small pieces
Cut up into small pieces and add one large bell pepper. (Multiple hot peppers may also be used for a stronger taste)
Add one can olives sliced into small pieces.
Add one onion cut into small pieces
After the mixture on the stove is done simmering: (allow most of the excess water to boil off without allowing the mixture to burn AND keeping enough water to allow the mixture to easily mix in the blender)
Put into blender and blend well (you may have to do this two or three cups at a time)
Add the blended mixture to the casserole pan.
Add and mix in, 16 ounces sour cream.
You can use this as a dip for the most healthy chips you can find or roll it into a burrito in a tortilla 1/2 to 1/3 cup of the mix per tortilla.
Put any extra in the refrigerator to be used later.
Follow the links to the right to learn how these ingredients may affect your health.
Note: depending upon the type of beans you are using you may need to cook them a little longer. You want to let the mixture simmer until the beans and brown rice are soft.
Note: Brown Rice and Beans are a Complete Protein
Add 1 cup beans. You can add red beans, white beans, pinto beans, lentils, or another type of hard bean.
Add enough water to cover the rice and beans with an inch or two of water. Let soak for at least 12 hours, 24 hours is better.
Pour off the excess water.
In another pot or the same pot add one cup fresh water and the bean and rice mix. Put on the stove on high.
Add one can tomato or tomato basil soup.
Cut into pieces, one large onion. Add to pot.
Cut up and add: 1 medium size zucchini; and/or 2 - 4 green (not yet ripe) tomatoes and/or 1 pattypan squash.
Add 1 teaspoon turmeric or cumin (do not add both spices, only one or the other and this is mostly for the health benefit; however, many like the taste).
Bring to a rolling boil then turn down to low and allow the mixture to simmer for 10 to 15 minutes.
In a casserole pan:
Add three to four large ripe tomatoes, cut into small pieces
Cut up into small pieces and add one large bell pepper. (Multiple hot peppers may also be used for a stronger taste)
Add one can olives sliced into small pieces.
Add one onion cut into small pieces
After the mixture on the stove is done simmering: (allow most of the excess water to boil off without allowing the mixture to burn AND keeping enough water to allow the mixture to easily mix in the blender)
Put into blender and blend well (you may have to do this two or three cups at a time)
Add the blended mixture to the casserole pan.
Add and mix in, 16 ounces sour cream.
You can use this as a dip for the most healthy chips you can find or roll it into a burrito in a tortilla 1/2 to 1/3 cup of the mix per tortilla.
Put any extra in the refrigerator to be used later.
Follow the links to the right to learn how these ingredients may affect your health.
Note: depending upon the type of beans you are using you may need to cook them a little longer. You want to let the mixture simmer until the beans and brown rice are soft.
Note: Brown Rice and Beans are a Complete Protein
Strawberry Banana Miracle Shake
A variation of the Weight Loss Miracle Shake
Mix well in a blender
1 banana
1 scoop protein
1 ½ cup hot water
cinnamon (to taste, generally 1 teaspoon to 1 tablespoon)
nutmeg (to taste, generally 1 teaspoon to 1 tablespoon)
1 tablespoon coconut oil
½ cup old fashioned rolled oats or rolled wheat or a mix
½ cup morning moo or powdered milk
(You can substitute the water and milk with 1 ½ cup milk substitute such as soy milk)
2 large or 10 baby carrots
2 cups strawberries
Blend well
Add ice, a little at a time until you have about 8 cups. Blend then add more ice. You may also need to add some of the ingredients and then blend to as to not overwork your blender.
To see how these ingredients may affect your health, click on the links to the right.
Here are some possible protein's you might consider. I've included a number so you can compare health benefits. You may want to consider your personal needs according to your own health.
Click on the link for a variety of information.
Whey protein powder
Casein protein powder
Soy protein powder
Pea protein powder
Brown rice protein powder
Hydrolysate protein powder
Egg protein powder
No added Sugar, No Butter, No Bake Cookies, Gluten Free
Pour into a large bowl:
Range in ingredients allows for you to adjust for your own taste.
3 cups rolled oats. If you need it to be gluten free, get certified gluten free rolled oats.
4-6 tablespoons dutch baking chocolate
1/2 - 1 cup stevia
1/2 to 1 cup fresh ground peanut butter or Adams (or another non-sugar) peanut butter
1/2 to 1 cup no sugar added coconut flakes
1 tablespoon vanilla
3/4 to 1 cup virgin organic coconut oil (put on the stove in a sauce pan until hot, then pour into the mixture above)
Mix well with wooden spoon. Compress into balls with hand and place on a cookie sheet on either plastic or wax paper. Cover with the same. Put in the freezer. When frozen, move into a container for the freezer. Best served frozen.
Many of you will want a little less chocolate and a little less coconut flakes.
Alternate:
Warm slowly in a pan
1/2 cup - 3/4 virgin organic coconut oil
2 square cubes unsweetened baker's chocolate (approximately 240 calories)
3/4 cup to 1 cup Adam's Peanut Butter
2 teaspoons vanilla
In a bowl mix in
3 cups old fashioned rolled oats
1/2 - 3/4 cup (non concentrated) stevia (to taste)You may want to substitute the stevia with truvia or just add a little truvia to improve the taste; however truvia has some sugar in it. The taste will change slightly (usually just a little sweeter with less of an after taste) after cooling.
If you have the more concentrated natural stevia, add about 2-3 tablespoon stevia.
An optional but recommended ingredient is 1/2 - 3/4 cup unsweetened coconut flakes.
There are ranges in the ingredients for a couple reasons.
1. Since significantly changing my diet, my taste has also changed significantly and you need to make sure the taste is what you are hoping for. and
2. Stvia and truvia can be new tastes for a lot of people and stevia comes in it's more natural but also more concentrated state and it comes with a filler. This recipe is with the concentrated form. If you use the type of stevia with the filler you will need more. As you mix the oats, coconut flakes, and sweetener into the bowl you can take small tastes with a spoon to find the perfect taste for you remembering it will change slightly after cooling.
Mix well. A wooden spoon works well but clean hands work better.Roll into balls and put in a container so they are not touching each other and put in the refrigerator or freezer. Ready in 4 to six hours. They can also be placed in one rectangular cake pan spooned into the pan as one big cookie to be cut later, with a cover or aluminum foil.
Eat when cooled. The equivalent of about 1/3 cup is plenty for one day. The consumption of a some of the ingredients should be limited. Please read the nutritional information by clicking on the ingredients. Even though there isn't any added sugar or butter does not mean there are no calories. There are plenty of calories.
You will find more information on potential health affects by clicking on the links to the right.
Range in ingredients allows for you to adjust for your own taste.
3 cups rolled oats. If you need it to be gluten free, get certified gluten free rolled oats.
4-6 tablespoons dutch baking chocolate
1/2 - 1 cup stevia
1/2 to 1 cup fresh ground peanut butter or Adams (or another non-sugar) peanut butter
1/2 to 1 cup no sugar added coconut flakes
1 tablespoon vanilla
3/4 to 1 cup virgin organic coconut oil (put on the stove in a sauce pan until hot, then pour into the mixture above)
Mix well with wooden spoon. Compress into balls with hand and place on a cookie sheet on either plastic or wax paper. Cover with the same. Put in the freezer. When frozen, move into a container for the freezer. Best served frozen.
Many of you will want a little less chocolate and a little less coconut flakes.
Alternate:
Warm slowly in a pan
1/2 cup - 3/4 virgin organic coconut oil
2 square cubes unsweetened baker's chocolate (approximately 240 calories)
3/4 cup to 1 cup Adam's Peanut Butter
2 teaspoons vanilla
In a bowl mix in
3 cups old fashioned rolled oats
1/2 - 3/4 cup (non concentrated) stevia (to taste)You may want to substitute the stevia with truvia or just add a little truvia to improve the taste; however truvia has some sugar in it. The taste will change slightly (usually just a little sweeter with less of an after taste) after cooling.
If you have the more concentrated natural stevia, add about 2-3 tablespoon stevia.
An optional but recommended ingredient is 1/2 - 3/4 cup unsweetened coconut flakes.
There are ranges in the ingredients for a couple reasons.
1. Since significantly changing my diet, my taste has also changed significantly and you need to make sure the taste is what you are hoping for. and
2. Stvia and truvia can be new tastes for a lot of people and stevia comes in it's more natural but also more concentrated state and it comes with a filler. This recipe is with the concentrated form. If you use the type of stevia with the filler you will need more. As you mix the oats, coconut flakes, and sweetener into the bowl you can take small tastes with a spoon to find the perfect taste for you remembering it will change slightly after cooling.
Mix well. A wooden spoon works well but clean hands work better.Roll into balls and put in a container so they are not touching each other and put in the refrigerator or freezer. Ready in 4 to six hours. They can also be placed in one rectangular cake pan spooned into the pan as one big cookie to be cut later, with a cover or aluminum foil.
Eat when cooled. The equivalent of about 1/3 cup is plenty for one day. The consumption of a some of the ingredients should be limited. Please read the nutritional information by clicking on the ingredients. Even though there isn't any added sugar or butter does not mean there are no calories. There are plenty of calories.
You will find more information on potential health affects by clicking on the links to the right.
Sunday, July 13, 2014
Tomato Zucchini Zucchinatouille
Add in this order, in a casserole dish
Unlike in the video, this is much better if everything is cut into small pieces.
3 tablespoons olive oil
1 tablespoon roasted garlic or 3 cloves sliced garlic
1 - 2 large sliced zucchini (or for options, you may use patty pan squash or slightly immature [just a little softer and more tender] butternut squash)
1 - 2 large bell pepper sliced (or an equivalent amount of other types of peppers)
2 - 3 large tomatoes sliced
2 - 3 onions sliced
1 cup sliced mushrooms
1 tablespoon oregano
1 tablespoon tarragon
(Optional) 1 tablespoon rosemary
1 cup dried cheese (for example, parmesan)
Croutons - can be homemade from pieces of whole wheat bread, toasted and broken into small pieces
2 cans tomato soup (or two cans diced tomatoes. Personally I prefer the tomato soup with basil)
Bake at 350 for 45 minutes in a preheated oven
Unlike in the video, this is much better if everything is cut into small pieces.
3 tablespoons olive oil
1 tablespoon roasted garlic or 3 cloves sliced garlic
1 - 2 large sliced zucchini (or for options, you may use patty pan squash or slightly immature [just a little softer and more tender] butternut squash)
1 - 2 large bell pepper sliced (or an equivalent amount of other types of peppers)
2 - 3 large tomatoes sliced
2 - 3 onions sliced
1 cup sliced mushrooms
1 tablespoon oregano
1 tablespoon tarragon
(Optional) 1 tablespoon rosemary
1 cup dried cheese (for example, parmesan)
Croutons - can be homemade from pieces of whole wheat bread, toasted and broken into small pieces
2 cans tomato soup (or two cans diced tomatoes. Personally I prefer the tomato soup with basil)
Bake at 350 for 45 minutes in a preheated oven
Tuesday, July 8, 2014
Brown Rice and Bean Soup
This is a very healthy rice and bean soup...and it is quite delicious.
It is also very inexpensive to make. One of the draw backs is the amount of salt (salt is optional). Just keep that in mind and remember you have to have salt to live, you just don't want too much. You also want to remember that extra sodium will cause water retention which can cause weight gain. As long as you understand that and only have about a cup to a cup and a half of the soup on a given day, you can still lose weight if you are sticking to the 5 Habits, link from the right. See information on health benefits from the links on the right as well.
Here's the recipe:
It will be much quicker to make if you soak the beans and rice over night before making the soup.
Start with 1/2 cup of brown rice, and 2 cups of any combination of Red, White, Black, or Pinto beans (most beans or lentils will work). Add enough water to have an inch or two of water above the rice and beans. Let sit in a covered container overnight. The next day, drain the water from the rice and beans then add 2 cups of water.
Add 1 teaspoon salt (option and most healthy you can find, my wife prefers sea salt)
Add 2 cloves garlic (finely chopped, optional)
Add 1 large red or sweet onions (chopped into large pieces)
Turn stove down to low. Let soup simmer until rice and beans are cooked (usually about 15 minutes, I prefer to not let the soup cook until everything is mushy, still a little chewy, but cooked, is good).
OR
Add to a sauce pan, 1/2 cup brown rice and 1 cup beans. Red, white, pinto beans or lentils all work well. Add enough water to cover the beans and rice by one to two inches. Allow to sit at least 12 hours, 24 hours is better.
Drain off the excess water.
Add one cup fresh water and put the beans and rice and water on the stove on high.
Add one can broth...this can be vegetable, chicken, or beef.
Cut up into small pieces one potato and add to the pot.
Add one can of corn, including the water.
Add other vegetables as available such as carrots, green (not yet ripe) tomatoes, zucchini, or cabbage.
Add 1 teaspoon cayenne or red peppers.
Add either 1 teaspoon cumin or 1 teaspoon turmeric. (Great health benefits)
Stir and bring to a rolling boil. Turn the stove down to low and allow to simmer for 15 minutes.
Allow to cool and enjoy.
Put what you don't eat the first day/night in the refrigerator for another day.
Note: depending upon the type of beans you are using you may need to cook them a little longer. You want to let the mixture simmer until the beans and brown rice are soft.
It is also very inexpensive to make. One of the draw backs is the amount of salt (salt is optional). Just keep that in mind and remember you have to have salt to live, you just don't want too much. You also want to remember that extra sodium will cause water retention which can cause weight gain. As long as you understand that and only have about a cup to a cup and a half of the soup on a given day, you can still lose weight if you are sticking to the 5 Habits, link from the right. See information on health benefits from the links on the right as well.
Here's the recipe:
It will be much quicker to make if you soak the beans and rice over night before making the soup.
Start with 1/2 cup of brown rice, and 2 cups of any combination of Red, White, Black, or Pinto beans (most beans or lentils will work). Add enough water to have an inch or two of water above the rice and beans. Let sit in a covered container overnight. The next day, drain the water from the rice and beans then add 2 cups of water.
(Note: you want to let the beans and brown rice soak for at least 12 hours. If the beans have been in storage for a few years they will dry out more and will need to soak longer and will need to be cooked longer.)
Bring to a boil.
Add 1 cup of Vegetable, Chicken, or Beef Broth. (Vegetable broth for a vegan soup)
Bring to a boil.
Add 1 teaspoon crushed red pepper or 1 teaspoon cayenne...or to taste as this may be too hot for some; however, there are lots of health benefits for most people so consider adding at least some.
Add 1 teaspoon cumin OR turmeric (Note: the choice of these two spices will completely change the taste of the soup, and different health benefits...so choose what you think you will like the best and be best for you. You can learn more from the links to the right.)
Bring to a boil.
Add 1 cup of Vegetable, Chicken, or Beef Broth. (Vegetable broth for a vegan soup)
Bring to a boil.
Add 1 teaspoon crushed red pepper or 1 teaspoon cayenne...or to taste as this may be too hot for some; however, there are lots of health benefits for most people so consider adding at least some.
Add 1 teaspoon cumin OR turmeric (Note: the choice of these two spices will completely change the taste of the soup, and different health benefits...so choose what you think you will like the best and be best for you. You can learn more from the links to the right.)
Add 1 teaspoon salt (option and most healthy you can find, my wife prefers sea salt)
Add 2 cloves garlic (finely chopped, optional)
Add 1 large red or sweet onions (chopped into large pieces)
(Note: the choice of onion will also alter the taste of the soup)
Add one can (including the water) whole kernel corn (optional; though it adds both color and flavor. You may also add a can of green beans in lieu of the corn.)
If you wish, you may add vegetable flakes, and/or chop and add one zucchini, and/or patty pan squash, and/or ¼ cabbage, and/or carrots, and/or tomatoes (green preferred), for additional flavoring and nutrition. (In the summer time around where I live there are people all over the place just trying to get rid of zucchini. It's one of the easiest vegetables to grow.)
You may consider cutting a potato into small pieces and adding it and/or mushrooms.
Bring to a rolling boil.
Add one can (including the water) whole kernel corn (optional; though it adds both color and flavor. You may also add a can of green beans in lieu of the corn.)
If you wish, you may add vegetable flakes, and/or chop and add one zucchini, and/or patty pan squash, and/or ¼ cabbage, and/or carrots, and/or tomatoes (green preferred), for additional flavoring and nutrition. (In the summer time around where I live there are people all over the place just trying to get rid of zucchini. It's one of the easiest vegetables to grow.)
You may consider cutting a potato into small pieces and adding it and/or mushrooms.
Bring to a rolling boil.
Turn stove down to low. Let soup simmer until rice and beans are cooked (usually about 15 minutes, I prefer to not let the soup cook until everything is mushy, still a little chewy, but cooked, is good).
OR
Add to a sauce pan, 1/2 cup brown rice and 1 cup beans. Red, white, pinto beans or lentils all work well. Add enough water to cover the beans and rice by one to two inches. Allow to sit at least 12 hours, 24 hours is better.
Drain off the excess water.
Add one cup fresh water and put the beans and rice and water on the stove on high.
Add one can broth...this can be vegetable, chicken, or beef.
Cut up into small pieces one potato and add to the pot.
Add one can of corn, including the water.
Add other vegetables as available such as carrots, green (not yet ripe) tomatoes, zucchini, or cabbage.
Add 1 teaspoon cayenne or red peppers.
Add either 1 teaspoon cumin or 1 teaspoon turmeric. (Great health benefits)
Stir and bring to a rolling boil. Turn the stove down to low and allow to simmer for 15 minutes.
Allow to cool and enjoy.
Put what you don't eat the first day/night in the refrigerator for another day.
Note: depending upon the type of beans you are using you may need to cook them a little longer. You want to let the mixture simmer until the beans and brown rice are soft.
Monday, July 7, 2014
Stir-Fry
There are a lot of ways to make a stir-fry. You can make it very quickly, more slowly or very slow. You can use different types of pans. You can really use any type of frying pan or skillet or a wok.
If I make a quick stir-fry, I prefer to use a caste iron frying pan or Dutch oven. If I make a really slow stir-fry I prefer to use a wok.
If making a quick stir-fry, start with about a tablespoon of butter, (not margarine) or olive oil. One of the disadvantages of this method is you have the calories and fat of either the butter or olive oil.
If making a moderately quick or slow stir-fry, add a spray oil. An advantage here is no added calories or fat.
If making a really slow stir-fry do not add any oil, set the stove to medium low and allow the natural oils from the vegetables oil the pan.
A slower stir-fry is generally considered more healthy; however, I don't usually have the time for this.
You can use almost any vegetable you want in a stir-fry; however, for health reasons, keep your use of starchy vegetables, such as potatoes and corn, to minimum in your diet. I don’t eat a lot of potatoes and when I do, not more than generally one or two a week. I also limit corn to once or twice a month.
If you are going to add potatoes to a fast or slow stir-fry, you will want to microwave it for about two minutes first, then cut into slices. If you are making a moderately slow or moderately fast stir-fry with a spray on oil, you can add the potato raw or microwave to get done quicker. It's easiest to slice or cube your potato before putting it in the microwave.
The order you add your vegetables is very important.
I add the harder vegetables first because they take longer to cook than the others.
For a faster stir-fry, you want to stir often. Add some vegetables, then stir, add some more, then stir. Continue to stir until done.
For a really slow stir-fry, you still need to stir, but you can let it sit for two of three minutes between stirring.
For taste I like to add onions or garlic, but not both. (If you like the taste of the two together in a stir fry, that's fine. I do not.)
If you add onions, you may want to add some cayenne pepper for both the health benefits and taste. You may like cayenne with garlic but I personally don't like the combination.
I like to start with sliced green tomatoes when I can get them.
I will often add vegetable such as carrots (very limited amounts), cabbage, mushrooms, peppers, and zucchini and/or another squash. You can add almost any vegetable you would like. Broccoli and cauliflower, are also vegetables I sometimes add and at the very end, so as to only barely wilt, I sometimes like to add baby spinach or another green.
For taste and a little variety you may also want to add a small amount of seeds, such as sunflower or pumpkin seeds (pumpkin seeds can have extra health benefits for men).
Be careful not to overcook the vegetables as you will lose some of the nutrients and some of the good taste.
When done, some people like to put some catchup and/or cottage cheese on top.
You can eat A Lot of stir-fry, especially the moderately fast or slow type, without adding a lot of calories, especially if you do not add the seeds or cottage cheese. Seeds and cottage cheese will add a lot of calories and depending upon the type of cottage cheese, may also add a lot of fat.
Click on the links for nutritional information.
If counting calories and/or fat. Count for each ingredient. Make sure your stir fry is well stirred and when you eat, divide the total calories and/or fat by the portion you ate. If you ate half, then you ate half the total calories and fat. If you ate 1/4 of the stir fry, then you ate 1/4 of the total calories and fat.
Here is an example:
1 medium russet potato (cut into small pieces and microwave for 2-3 minutes in advance to make the stir fry finish quicker) Click here for health benefits of russet potatoes
3/4 cup cut up green tomatoes. Click here for health benefits of green tomatoes
2 cups chopped onions. Click here for health benefits of onions.
1 cup chopped cabbage. Click here for health benefits of cabbage.
1 bell pepper. Click here for health benefits of bell peppers.
3/4 cup sliced mushrooms. Click here for health benefits of mushrooms.
1 cup chopped zucchini. Click here for health benefits of zucchini.
Crushed red peppers, to taste. Click here for health benefits of red pepper.
This is an approximation because of slight size variations.
Total fat 2 grams
Total carbohydrates 98 grams
Total fiber 19 grams
Total protein 15.5 grams
With 2 tablespoons sunflower seeds (roasted and salted adds the best flavor) Click here for health benefits of sunflower seeds.
Total fat 25 grams
Total Carbohydrates 104 grams
Total fiber 22.4 grams
Total protein 24.5 grams
With 1/2 cup 2% cottage cheese Click here for health benefits of cottage cheese.
Total fat 4.7 grams
Total Carbohydrates 102.1 grams
Total fiber 19.4 grams
Total protein 28.9 grams
With 3 tablespoon ketchup. Click here for health benefits of ketchup.
Total fat 2.1 grams
Total carbohydrates 109.3 grams
Total fiber 19.5 grams
Total protein 16.3 grams
For additional related information: Health Nutrition Exercise
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In a large bowl: 2 cups coconut sugar 3 cups old-fashioned rolled oats pinch of sea salt In a pan on the stove, slowly bring to a light boil...
