6 dates
1/4 c. hazelnuts
1 banana
1/4 c. chia
1/4 c. flax seed
1/4 c. sesame seeds
1/2 c. coconut
1.4 c. cocoa
2 T. coconut cream
1/2 t. vanilla extract
1/4 c. dried cranberries, cherries and/or blueberries
1/4 c. mini-chocolate chips or cacao nibs (!)
1/4 t. cinnamon (optional)
1) Add dates and hazelnuts in the food processor and process until they are finely ground.
2) Add banana and mix until it's a paste.
3) Add the rest of the ingredients and continue to process until it's thoroughly mixed.
4) Press into a 9x9 baking pan and refrigerate until set. Cut into bite-sized pieces and keep separated with wax paper in a container and keep container in the fridge.
Cooked version:
1) Repeat above instructions 1-3, adding 1/4 c. coconut flour and 1 egg to final ingredients.
2) Press into 9x9 baking pan and bake at 300 for 15-20 minutes.
3) Remove from oven and let cool. Cut and store in the fridge, separating with wax paper.
Friday, May 31, 2013
Thursday, May 23, 2013
Whole 30 Wrap-Up
I realized today that I had completed my Whole30 challenge and hadn't written anything about it. In fact, I forgot to measure myself, but I did reluctantly weigh myself. I knew I'd gained from last week- i'm feeling more puffy this week, but I know it's the normal hormonal flux that ebbs and flows every month. However, this time, I was not up my usual 5 lbs. I am weighing 'heavy' at what used to be my low weight. THIS GIVES ME HOPE! It also reinforces my connection with my body.
My body feels amazing, but I think my emotional cleanse is still working itself out.
My body feels amazing, but I think my emotional cleanse is still working itself out.
Monday, May 13, 2013
Spiritual Supper Magick
I've been doing a lot of new cooking this week. I've been trying some new recipes and honing some standards. Mentally, I have started making the shift back to tracking my food, just to see what comes up. I logged my breakfast and lunch the way I usually do.
Two things I noticed: I didn't finish my breakfast because I felt full before the food was gone. But when I started putting it into the computer, I felt compelled to FINISH MY FOOD. Not out of hunger, but because I'd written it down. It's the reverse intention of what tracking is supposed to do for us!
The other thing I noticed was that, after going through the usual routine of having to log my recipes and then log how much of the recipe I ate, or just logging all the ingredients into each meal, I looked down at my totals to check my macros (Macros are the target measure of major food components like protein, fats, fiber, etc.) and I felt the usual 'panic' that I 'only' had 'x#' calories left.
But, having peeked, I started to plan a high protein, high veg meal. I mean, why not? But I did remember that it's important to honour our love of food, too, so I decided to make a Whole30 dessert.
For supper, I literally came into the kitchen and said aloud my intention to be inspired and to follow my intuition towards something that fit what I wanted to accomplish (healthy, high protein and veg with flavour and good mouthfeel, brightly coloured and absolutely delicious). And then it began. I felt myself literally reaching for things before they became conscious thought in my mind. I meditated the necessary ingredients into my consciousness like a bubbling spring. It was amazing. What come out wasn't perfect, but it's just what we needed: a nourishing, tasty meal and an inspired recipe for me to try again!
FISH PATTIES
I admit, I was kind of thinking 'healthy Filet-o-Fish' , because we have been trying to get rid of this cod we have that is inedible, but a great source of protein. Here's what We came up with:
1 lb. cod filets, or any light flavoured fish (I'm trying it with tilapia next)
1/4 c. macadamia nuts
1 t. smoked paprika
1 /4 t. red chili flakes
1 t. Trader Joe's African Smoke Seasoning
1 t. himalayan salt
1 lg. clove garlic, crushed
1 egg
1/4 + 1/4 c. almond flour, or 2 T. coconut flour
Put the fish, the nuts and the spices in the food processor and grind it aaaaaall up. It's gonna look pink. Transfer it to a mixing bowl, and add egg and 1/4 c. almond flour or 2 Tbsp. coconut flour and mix it up with your hands. Form into patties. If you are using almond flour, carefully coat both sides of the patty.
Heat a frying pan on medium and then add a teaspoon of fat and put the patty in the pan to cook - about 3 minutes on each side.
While that was cooking I carmelized a half an onion in olive oil and a dash of salt and then added zucchini that had been 'spaghetti'ed by my awesome spiral slicer. I put these in the center of the plate, set the hot patty on top, and then topped it with my homemade fresh tarter sauce.
... and then there was DESSERT!
When I was doing research for energy bars, I ran across a simple nut ball recipe that I kept thinking about. When I came home and started smelling phantom smells of this recipe that I'd never made, I thought I'd better give it a try. It very simply is a Coconut Lime Truffle. and it's glorious.
Here's the direct link to the recipe: HERE
I really didn't do anything different, other than squeezing a lime and a half without measuring, but if I used a little more lime, it'd still rock. I made the balls. I think all that's missing is a shot of rum on the side.
Two things I noticed: I didn't finish my breakfast because I felt full before the food was gone. But when I started putting it into the computer, I felt compelled to FINISH MY FOOD. Not out of hunger, but because I'd written it down. It's the reverse intention of what tracking is supposed to do for us!
The other thing I noticed was that, after going through the usual routine of having to log my recipes and then log how much of the recipe I ate, or just logging all the ingredients into each meal, I looked down at my totals to check my macros (Macros are the target measure of major food components like protein, fats, fiber, etc.) and I felt the usual 'panic' that I 'only' had 'x#' calories left.
But, having peeked, I started to plan a high protein, high veg meal. I mean, why not? But I did remember that it's important to honour our love of food, too, so I decided to make a Whole30 dessert.
For supper, I literally came into the kitchen and said aloud my intention to be inspired and to follow my intuition towards something that fit what I wanted to accomplish (healthy, high protein and veg with flavour and good mouthfeel, brightly coloured and absolutely delicious). And then it began. I felt myself literally reaching for things before they became conscious thought in my mind. I meditated the necessary ingredients into my consciousness like a bubbling spring. It was amazing. What come out wasn't perfect, but it's just what we needed: a nourishing, tasty meal and an inspired recipe for me to try again!
FISH PATTIES
I admit, I was kind of thinking 'healthy Filet-o-Fish' , because we have been trying to get rid of this cod we have that is inedible, but a great source of protein. Here's what We came up with:
1 lb. cod filets, or any light flavoured fish (I'm trying it with tilapia next)
1/4 c. macadamia nuts
1 t. smoked paprika
1 /4 t. red chili flakes
1 t. Trader Joe's African Smoke Seasoning
1 t. himalayan salt
1 lg. clove garlic, crushed
1 egg
1/4 + 1/4 c. almond flour, or 2 T. coconut flour
Put the fish, the nuts and the spices in the food processor and grind it aaaaaall up. It's gonna look pink. Transfer it to a mixing bowl, and add egg and 1/4 c. almond flour or 2 Tbsp. coconut flour and mix it up with your hands. Form into patties. If you are using almond flour, carefully coat both sides of the patty.
Heat a frying pan on medium and then add a teaspoon of fat and put the patty in the pan to cook - about 3 minutes on each side.
While that was cooking I carmelized a half an onion in olive oil and a dash of salt and then added zucchini that had been 'spaghetti'ed by my awesome spiral slicer. I put these in the center of the plate, set the hot patty on top, and then topped it with my homemade fresh tarter sauce.
... and then there was DESSERT!
When I was doing research for energy bars, I ran across a simple nut ball recipe that I kept thinking about. When I came home and started smelling phantom smells of this recipe that I'd never made, I thought I'd better give it a try. It very simply is a Coconut Lime Truffle. and it's glorious.
Here's the direct link to the recipe: HERE
I really didn't do anything different, other than squeezing a lime and a half without measuring, but if I used a little more lime, it'd still rock. I made the balls. I think all that's missing is a shot of rum on the side.
Sunday, May 12, 2013
Turkey Sausage patties
I tried a modification of a friend of mine's recipe and really liked it. Today, I'm altering it again in an effort to make a good all around meat-base, for patties or balls.
I make a vegetable meat substitute using a recipe I got from my dear friend, Juanita Juchau's self-published cookbook: "Lean and Green Unleashed: The Peckish Pixie's Creative Approach to Low Calorie, Low Carbohydrate High Protein Fine Dining" (Get it: HERE). It gives me a GREAT way to make my veggies and my meat to go farther by using parts of the vegetable that often just get tossed in the compost. It's also a GREAT way to get additional vegetables in your daily intake.
You'll want to collect about 2 cups of mushroom stems, zucchini peels, celery tops, leek greens, broccoli stalks, onion tips, wilted carrots, even parsley and cilantro stems. Cut them into similar sized pieces and put in the food processor.
Process until you have fine ground veg.
Squeeze the juice out of the mix.
Toss the lot in a microwaveable bowl with paper towel over the top.
Microwave for 4-5 minutes, stir and cook another 4-5 minutes. Let it cool.
GROUND MEAT BASE
1 lb. extra lean ground turkey
1 c. ground veg mix
1 small apple
1/2 c. hazelnuts
1/4 c. basil
2 crushed garlic cloves
1 1/2 t. Trader Joe's Everyday Seasoning
1/2 t. smoked paprika
1 t. ground cumin
1 egg
In a large bowl, put in the turkey, the veg mix, the spices and the egg. Using a food processor, combine the apple, hazelnuts and basil until it is finely ground. Add the apple mix to the meat mix and you've got your meat base. I tried it as both meatballs and patties and it's quite tasty! I especially like the added crunch that the nuts give it.
I make a vegetable meat substitute using a recipe I got from my dear friend, Juanita Juchau's self-published cookbook: "Lean and Green Unleashed: The Peckish Pixie's Creative Approach to Low Calorie, Low Carbohydrate High Protein Fine Dining" (Get it: HERE). It gives me a GREAT way to make my veggies and my meat to go farther by using parts of the vegetable that often just get tossed in the compost. It's also a GREAT way to get additional vegetables in your daily intake.
You'll want to collect about 2 cups of mushroom stems, zucchini peels, celery tops, leek greens, broccoli stalks, onion tips, wilted carrots, even parsley and cilantro stems. Cut them into similar sized pieces and put in the food processor.
Process until you have fine ground veg.
Squeeze the juice out of the mix.
Toss the lot in a microwaveable bowl with paper towel over the top.
Microwave for 4-5 minutes, stir and cook another 4-5 minutes. Let it cool.
GROUND MEAT BASE
1 lb. extra lean ground turkey
1 c. ground veg mix
1 small apple
1/2 c. hazelnuts
1/4 c. basil
2 crushed garlic cloves
1 1/2 t. Trader Joe's Everyday Seasoning
1/2 t. smoked paprika
1 t. ground cumin
1 egg
In a large bowl, put in the turkey, the veg mix, the spices and the egg. Using a food processor, combine the apple, hazelnuts and basil until it is finely ground. Add the apple mix to the meat mix and you've got your meat base. I tried it as both meatballs and patties and it's quite tasty! I especially like the added crunch that the nuts give it.
Home Stretch - lessons learned and Dehydrated in the middle of the ocean.
So, it's Mother's Day today and we are headed to the country club for a Mother's Day brunch with/for my mother-in-law. These family gatherings are the toughest for me, as there are some serious differences in lifestyle between me and my husband and his older brother and his wife. My mother-in-law is a true blessing and has her own strong convictions about how food can heal our break our bodies, so I always feel supported by her when I have to politely decline food at a family gathering. Buffets and potlucks are easier to navigate, but a sit-down dinner is always a challenge.
Today, though, I'm in the final stages of my Whole30. This week-end I experimented with adding some new ingredients into my diet. I feel the sugar demon waking from her 2 week slumber and i'm not sure if it's that I have been eating more dried fruit this week-end or because this is a 'normal' hormone fluctuation in me. Either way, I'm keenly aware that the countdown to my 'celebration' of completing the Whole30 is imminent, and I want to honour that, but at the same time, I feel so great, I don't really want to 'quit' eating like this. So, I'm taking today to figure out how to navigate the menu at the country club but also how to approach the next few months of active adventures and gatherings in regards to the food I eat.
The one thing I can say with confidence is that my approach to eating is WAY more conscious than it used to be. Eating was such a regimented and planned thing for me in the past, but now I am checking in with my body most of the time. Rather than looking at the clock and looking at my daily macro requirements to determine what and when to eat, I'm able to check in with my body to see if I'm hungry, tired, bored or lonely and then when it's time to eat, picking my food choices more organically and less clinically. I will be once again tracking my food starting next week, simply because I have a race that I'm doing in a few weeks and I want to tweak my performance for that. This time, however, it will be much more about just keeping an eye on intake and not a tool to plan what I eat. It will be another new experience for me, and one I look forward to.
For today I will be using the skills I have gained to navigate through our western culture of tons of 'food' barraging us and not much real nutrition to be found anywhere. It reminds me of that adage about being stranded in the ocean: 'water, water everywhere, and not a drop to drink'. I'll be keeping my eyes peeled for healthy, whole foods in my community and beyond!
Today, though, I'm in the final stages of my Whole30. This week-end I experimented with adding some new ingredients into my diet. I feel the sugar demon waking from her 2 week slumber and i'm not sure if it's that I have been eating more dried fruit this week-end or because this is a 'normal' hormone fluctuation in me. Either way, I'm keenly aware that the countdown to my 'celebration' of completing the Whole30 is imminent, and I want to honour that, but at the same time, I feel so great, I don't really want to 'quit' eating like this. So, I'm taking today to figure out how to navigate the menu at the country club but also how to approach the next few months of active adventures and gatherings in regards to the food I eat.
The one thing I can say with confidence is that my approach to eating is WAY more conscious than it used to be. Eating was such a regimented and planned thing for me in the past, but now I am checking in with my body most of the time. Rather than looking at the clock and looking at my daily macro requirements to determine what and when to eat, I'm able to check in with my body to see if I'm hungry, tired, bored or lonely and then when it's time to eat, picking my food choices more organically and less clinically. I will be once again tracking my food starting next week, simply because I have a race that I'm doing in a few weeks and I want to tweak my performance for that. This time, however, it will be much more about just keeping an eye on intake and not a tool to plan what I eat. It will be another new experience for me, and one I look forward to.
For today I will be using the skills I have gained to navigate through our western culture of tons of 'food' barraging us and not much real nutrition to be found anywhere. It reminds me of that adage about being stranded in the ocean: 'water, water everywhere, and not a drop to drink'. I'll be keeping my eyes peeled for healthy, whole foods in my community and beyond!
Thursday, May 9, 2013
More Sauces!
I know I just posted a couple days ago about sauces, but I found a few more, and wanted to post them here real quick. I will add more pictures as soon as I make more of each of these, I promise.
MAYONNAISE
I use the recipe from Melissa Joulwan's blog, The Clothes Make The Girl. And believe me - the key to luscious, creamy mayonnaise is:
a) letting things get to room temp for long enough, and
b) under NO circumstances do you rush the emulsion process.
Patience has NEVER been a virtue of mine, so I have steered clear of making my own. My excuse was always that it was cheaper to buy a store bought jar than wreck 3 batches before I made a good batch. But with age comes wisdom. And maybe just a little more patience. Mostly because I feel like it's worth it to make my own.
This time, I realized I was out of mustard (either that or I misplaced it - someday I'll reveal my spice cupboard...). So, I did what most innovators and inventors do: I improvised. I also got a tip from Trader Joe that 'wasabi mayo' is actually a thing and hey, I have wasabi powder...
Give yourself at least 4 hrs lead time and possibly 1 hr post/chill time. In a pinch, you can follow the last-minute instructions, but you'll still need an hour.
1 large farm fresh egg
1 lemon
1/2 t. salt
1/2-1 t. wasabi powder
1 1/4 c extra light (MUST be at least light, trust me) olive oil
Let your egg and lemon (and olive oil) sit on the counter for at least 4 hours to get them to room temperature. THIS IS A MUST. If you are short on time, crack the egg and put it in the food processor, and squeeze the lemon an leave it on the counter and let them sit for at least 30 minutes to 1 hr.
Once they're at room temp, add the lemon juice, spices and ONLY 1/4c. olive oil and begin processing/blending for about 20-30 seconds.
If your food processor doesn't have a 'drizzle hole' (I'm sure there is a more accurate word for that), make one by poking a toothpick sized hole in a paper cup and holding it over the machine's 'hatch'. Begin drizzling the remaining 1 cup olive oil into the whirring concoction. This will take 2-3 minutes, but the toothpick-sized hole will keep you from getting antsy and dumping too much in. If it's dripping and not coming out in a smooth stream, try wiggling the toothpick in the hole a bit to make it just a little bigger.
Once it's done, scoop into a jar. It will last about a week longer than your eggs, but if you're using fresh eggs, it's unlikely you'll have any mayo left by the time it expires, because you will want to use it on and in everything. The mayo is a fabulous base for other sauces.
GHEE
Ghee is clarified butter, or butter without the milk solids in it - it's pure fat. And gorgeous. And delicious. Like mayonnaise, it takes patience and practice, but it can be made relatively simply and it's worth the time. Use it to cook with or dip fresh grilled prawns in it.
About an hour in the kitchen
1 lb. pastured butter (Kerrygold unsalted is what I use)
small saucepot
The ability to get your stove on suuuper low heat - you might even try a double boiler (?)
tea ball or small mesh strainer
knife or small spatula
Put the butter in the saucepot and turn the stove on as low as it will go. Let the butter gently melt. Don't stir, but you can move the hunk around very slowly in the pan if you feel like you need to. The goal is to not disturb the milk solids that will be separating from the oil. It will start out getting frothy on the top. If at any time, it starts to actually bubble or look like it's going to simmer, your heat is too high. I had to use a heat diffuser on my gas stove.
Once everything is melted, you'll start to notice white foam on the top. This is where patience and a gentle hand are key. Start gently moving the foam to one edge with the spatula. Using the strainer or an open tea ball, scoop out the foam and get rid of it. I have a pile of paper towels next to the stove that I dump/smack/smear them onto. I also run the strainer under hot water and pat it dry when it starts getting too coated. Keep at this, gently moving the solids that are on the top off to the side.
About halfway through, you'll start being able to see through to the bottom, and you'll see solids on the bottom. LEAVE THEM THERE. They will stick to the bottom of the pot and make it infinitely easier to separate them. However, if you notice they are turning colour from white/light yellow to beige/brown, that means the heat is on to high. Keep the heat low. I have taken the burner covers from the other burners and stacked them up to get the pan off the heat before I had the heat diffuser.
Once you have gotten almost all the foam off the top, turn off the burner and let it sit for just a minute or two, so any residual floating solids can sink to the bottom (or float to the top so you can snag them before moving on to the next step)
Now is the moment of truth. you will very carefully take the saucepot off the burner and start slowly pouring the oil through your strainer and into a bowl. I use a clear pyrex measuring cup (see below) so that I can see any lingering solids that might seep through. This also allows me to make a bit of a mess pouring out of my saucepot, since it doesn't have a pour spout and my pyrex cup is wider than my pot, so drips off the bottom of the pot will end up in the dish. As you pour, you hopefully will see that the solids at the bottom are staying stuck to the bottom, or at least, not mixing with the pure ghee. Once it's all contained and looks totally clear, you can store it on the shelf if you plan to use it in the next week or two. Otherwise, I recommend keeping it in the fridge - it'd be a shame for all your hard work to get rancid, especially with the weather heating up.
The end result looks and tastes divine.
MAYONNAISE
I use the recipe from Melissa Joulwan's blog, The Clothes Make The Girl. And believe me - the key to luscious, creamy mayonnaise is:
a) letting things get to room temp for long enough, and
b) under NO circumstances do you rush the emulsion process.
Patience has NEVER been a virtue of mine, so I have steered clear of making my own. My excuse was always that it was cheaper to buy a store bought jar than wreck 3 batches before I made a good batch. But with age comes wisdom. And maybe just a little more patience. Mostly because I feel like it's worth it to make my own.
This time, I realized I was out of mustard (either that or I misplaced it - someday I'll reveal my spice cupboard...). So, I did what most innovators and inventors do: I improvised. I also got a tip from Trader Joe that 'wasabi mayo' is actually a thing and hey, I have wasabi powder...
Give yourself at least 4 hrs lead time and possibly 1 hr post/chill time. In a pinch, you can follow the last-minute instructions, but you'll still need an hour.
1 large farm fresh egg
1 lemon
1/2 t. salt
1/2-1 t. wasabi powder
1 1/4 c extra light (MUST be at least light, trust me) olive oil
Let your egg and lemon (and olive oil) sit on the counter for at least 4 hours to get them to room temperature. THIS IS A MUST. If you are short on time, crack the egg and put it in the food processor, and squeeze the lemon an leave it on the counter and let them sit for at least 30 minutes to 1 hr.
Once they're at room temp, add the lemon juice, spices and ONLY 1/4c. olive oil and begin processing/blending for about 20-30 seconds.
If your food processor doesn't have a 'drizzle hole' (I'm sure there is a more accurate word for that), make one by poking a toothpick sized hole in a paper cup and holding it over the machine's 'hatch'. Begin drizzling the remaining 1 cup olive oil into the whirring concoction. This will take 2-3 minutes, but the toothpick-sized hole will keep you from getting antsy and dumping too much in. If it's dripping and not coming out in a smooth stream, try wiggling the toothpick in the hole a bit to make it just a little bigger.
Once it's done, scoop into a jar. It will last about a week longer than your eggs, but if you're using fresh eggs, it's unlikely you'll have any mayo left by the time it expires, because you will want to use it on and in everything. The mayo is a fabulous base for other sauces.
GHEE
Ghee is clarified butter, or butter without the milk solids in it - it's pure fat. And gorgeous. And delicious. Like mayonnaise, it takes patience and practice, but it can be made relatively simply and it's worth the time. Use it to cook with or dip fresh grilled prawns in it.
About an hour in the kitchen
1 lb. pastured butter (Kerrygold unsalted is what I use)
small saucepot
The ability to get your stove on suuuper low heat - you might even try a double boiler (?)
tea ball or small mesh strainer
knife or small spatula
Put the butter in the saucepot and turn the stove on as low as it will go. Let the butter gently melt. Don't stir, but you can move the hunk around very slowly in the pan if you feel like you need to. The goal is to not disturb the milk solids that will be separating from the oil. It will start out getting frothy on the top. If at any time, it starts to actually bubble or look like it's going to simmer, your heat is too high. I had to use a heat diffuser on my gas stove.
Once everything is melted, you'll start to notice white foam on the top. This is where patience and a gentle hand are key. Start gently moving the foam to one edge with the spatula. Using the strainer or an open tea ball, scoop out the foam and get rid of it. I have a pile of paper towels next to the stove that I dump/smack/smear them onto. I also run the strainer under hot water and pat it dry when it starts getting too coated. Keep at this, gently moving the solids that are on the top off to the side.
About halfway through, you'll start being able to see through to the bottom, and you'll see solids on the bottom. LEAVE THEM THERE. They will stick to the bottom of the pot and make it infinitely easier to separate them. However, if you notice they are turning colour from white/light yellow to beige/brown, that means the heat is on to high. Keep the heat low. I have taken the burner covers from the other burners and stacked them up to get the pan off the heat before I had the heat diffuser.
Once you have gotten almost all the foam off the top, turn off the burner and let it sit for just a minute or two, so any residual floating solids can sink to the bottom (or float to the top so you can snag them before moving on to the next step)
Now is the moment of truth. you will very carefully take the saucepot off the burner and start slowly pouring the oil through your strainer and into a bowl. I use a clear pyrex measuring cup (see below) so that I can see any lingering solids that might seep through. This also allows me to make a bit of a mess pouring out of my saucepot, since it doesn't have a pour spout and my pyrex cup is wider than my pot, so drips off the bottom of the pot will end up in the dish. As you pour, you hopefully will see that the solids at the bottom are staying stuck to the bottom, or at least, not mixing with the pure ghee. Once it's all contained and looks totally clear, you can store it on the shelf if you plan to use it in the next week or two. Otherwise, I recommend keeping it in the fridge - it'd be a shame for all your hard work to get rancid, especially with the weather heating up.
The end result looks and tastes divine.
I have more sauces and dips, but these are two pretty labour intensive ones that I wanted to post before I forgot!
Wednesday, May 8, 2013
T-7
There has been an interesting development in my cravings in the last two days.
I'm not having them.
Not only am I not having them, I keep checking in with myself at the usual times and situations going, "Really? You're not hungry? You're not craving X because of such-and-such? Are you sure?! ... Okay...". Like my inner demon has been kicked off the playground. There are two Costco-sized bags of tortilla chips in my pantry and a brand new jar of sunbutter. Last night I even opened it up and took a scoop just out of pure-unthinking habit. It tasted good, but after the second scoop (okay, third, but they were small scoops), I realized I was doing it out of habit, not out of a craving (or even genuine hunger). I don't know if this will last or if last week-end was my last sugar-craving extravaganza, but for now I'm grateful. And sooo happy to be free of that inner demon, even if it's just a temporary holiday. Now that I'm kicking my true addiction, I have so much more respect and compassion for those kicking more publicized addictions.
However, there is a distinct difference between something like alcoholism and food addiction. You may be able to live without alcohol for the rest of your life, but you can't just STOP eating food. You have to repair your relationship with food, somewhat like repairing your relationship with a loved one. To truly be successful, you have to work at it, talk through your issues and resolve them. It takes a LOT of effort and humility in the beginning, but with every success comes newfound resolve and self-esteem. ...although... This is the ideal method for alcoholism recovery too, so, you know... pick your analogy.
My point is - no cravings! But hunger does hit me and when it does, I do need to be ready or I tend to panic. There was a time last week, when I was trying to clear out the fridge to make way for the (surprise) party, and I couldn't think of anything quick and ended up eating ... sunbutter. So, tonight I'm making turkey sausage medallions, spicy crackers and fresh mayo.
But I'm hungry. So first, I need to eat.
I'm not having them.
Not only am I not having them, I keep checking in with myself at the usual times and situations going, "Really? You're not hungry? You're not craving X because of such-and-such? Are you sure?! ... Okay...". Like my inner demon has been kicked off the playground. There are two Costco-sized bags of tortilla chips in my pantry and a brand new jar of sunbutter. Last night I even opened it up and took a scoop just out of pure-unthinking habit. It tasted good, but after the second scoop (okay, third, but they were small scoops), I realized I was doing it out of habit, not out of a craving (or even genuine hunger). I don't know if this will last or if last week-end was my last sugar-craving extravaganza, but for now I'm grateful. And sooo happy to be free of that inner demon, even if it's just a temporary holiday. Now that I'm kicking my true addiction, I have so much more respect and compassion for those kicking more publicized addictions.
However, there is a distinct difference between something like alcoholism and food addiction. You may be able to live without alcohol for the rest of your life, but you can't just STOP eating food. You have to repair your relationship with food, somewhat like repairing your relationship with a loved one. To truly be successful, you have to work at it, talk through your issues and resolve them. It takes a LOT of effort and humility in the beginning, but with every success comes newfound resolve and self-esteem. ...although... This is the ideal method for alcoholism recovery too, so, you know... pick your analogy.
My point is - no cravings! But hunger does hit me and when it does, I do need to be ready or I tend to panic. There was a time last week, when I was trying to clear out the fridge to make way for the (surprise) party, and I couldn't think of anything quick and ended up eating ... sunbutter. So, tonight I'm making turkey sausage medallions, spicy crackers and fresh mayo.
But I'm hungry. So first, I need to eat.
Monday, May 6, 2013
Weekend Update: Big Party and Countdown - 9 more days...
This is the first really GREAT weather we've had here over the weekend and it was an outdoors/short-shorts-and-tank-top kind of week-end. I have secretly been planning a surprise 40th birthday party for my husband for the last few weeks so the weather could not have been better for an outdoor gathering. My mother-in-law had a stroke of genius and had a taco truck come to cater the shebang. This was great for everyone - except me. For me, it was a day of overwhelming temptation in my own home. Tortilla chips are my kryptonite and they were everywhere. There was gooey, chocolate cake. And Pecan Pie. And cider. Vodka. Top shelf tequilla.
I admit, I at a LOT of nuts, a LOT of fruits and drank about a gallon of water in an effort to grab ANYTHING that wasn't a direct temptation. I also finished off the last 1/4 c. of sunflower seed butter. As the crowd was lining up at the taco truck, I was in the kitchen making myself a taco salad with tuna, avocados and cherry tomatoes, and topped with a dressing of fresh salsa and homemade mayo. It was darn tasty, and the taco truck food is fortunately not a huge trigger for me, but the party atmosphere brings out my inner crave-demon.
All day, I was faced with "Am I going to put that in my mouth" and I managed to work my way through my healthy thought process every single time, as much of a bummer as it was sometimes to have to turn down chocolate fudge cake. But I know myself, and I knew the effort of saying no to that one bite is infinitely easier than saying no to the second, third and fourth bites that would inevitably come, if I had opened the floodgates to temptation. So, I compromised with lots of fresh fruit. I'm not sure if it was the jovial party atmosphere or the crave-demon in me looking for a sugar rush, but the fruit was sooo flavourful and I really dialed into how sweet and juicy and tangy each strawberry, grape and orange slice was. I only wish I'd made some kind of coconut fruit dip.
At the end of the night, after a wonderful day with friends and family, I did finally, consciously decide to 'cheat' and I tried a lime diet coke. Many of you (my husband included) pointed out that for most people, that would be the healthy choice they made over drinking a straight up coke (or even vodka-coke), but for me, the 'chemical shit storm' (to coin a phrase from the book Skinny Bitch, by Rory Freedman and Kim Barnouin) was a departure from the clean, fresh food I've been eating the last 20 days. Do I feel like I 'failed' my Whole30? Not really. But in the end, I don't think it was worth the 'cheat'. I like the bubbles, but the chemically sweetness found in diet sodas doesn't do it for me anymore. I'd rather have sparkling water with a few slices of fruit in it.
This is the last full week of Whole30 eating and I'm a total convert. I still have some emotional eating issues to work through, but the change in my moods, my energy level and my body are enough to keep me eating as close to Whole30 from now on. I do have in mind some kind of celebratory supper once we are done, and I will slowly add in some things that I've missed, like yogurt, to see how I do with them. But for today, I'm sticking with my healthy lunch, healthy snack and a breakfast of egg whites and fruit smoothie. And coffee. Always with coffee.
Saturday, May 4, 2013
Saturday - Energy Bars
I went to a Bodybuilding/Fitness/Figure/Physique/Powerlifting/National-Qualifying competition yesterday - a.k.a.: The Emerald Cup. Without getting into my own personal issues with driving in big cities, water bottles exploding and parking in the wrong parking garage, it was an educational experience. I saw people who have been working for months for their 15 minutes of static holds (with the exception of the fitness competitors, who also put together a 2 minute acrobatic routine!). I saw one of the people I admire, Tanji Johnson (Check out her amazing fitness routine: here.) and I saw a lot of women on stage who I felt comparable to in size and fitness. I see myself every day and we are our worst critics, so I don't see myself as that lean and cut, but it seemed like they weren't that different from me once they were off the stage and walking down the hall towards me. When my friend's coach approached me (for the 3rd time) asking me if I was ready to be up on stage next year, I realized I have to once again re-adjust my self-image.
I also did a little retail therapy with my husband yesterday and today because, as some of you may know who follow me on Facebook, I have about 2 pair of pants and 1 pair of shorts that actually still fit me. I am not complaining, but it certainly is frustrating trying to feel good and proud of the work I've done on my body only to disguise it in baggy clothes. It's also terribly unattractive to be hitching up your pants every 10th step.
In the spirit of showing off what I've worked so hard to create, I promised myself NO BLACK, and came home with some fabulous bright, tropical coloured shorts, tops and and even a dress, shoes and a belt. I happily shopped for size 8's and even ended up taking home a pair of just-a-bit-snug size 6 workout capris. Just last year I was in too snug 12s and inching towards 14. That's a HUGE difference, even though the scale only says I have lost about 12 lbs.
And in the spirit of the Whole30, I needed to make some easy carry-along foods for my husband's and my beloved 'epic' hikes/bikerides. Usually I grab a few protein bars and some chocolate covered raisins and nuts, but protein bars are definitely NOT on the menu, so I went to the interweb to find some paleo-friendly energy bar recipes. I found a few, added my own twist and came up with the following. They were good- a little greasier than I'd like, so next time, I'm thinking of adding more coconut flakes and more flax seed meal. I'm naming them after my husband, Erik, and also our term 'epic' hike/bikeride.
Epik Sports Energy Bars
What I did:
I added the dates and apricots first, and got them into small-ish bits then chia for a pulse or two to mix in. Then I added the nuts (I used 1/2 c. hazelnuts and 1/2 c. macadamias) and processed it into a fine powder. Then I added the rest of the ingredients and pulsed/processed it until the coconut cream was well mixed. Then I took the ball of stuff and pressed it into a 9x9 baking pan with waxed paper on top and put in the fridge for a bit to firm up (they were a bit juicy), I'm cutting them into squares and hoping they hold together on the hike. You might want to wrap them individually in wax paper so they don't stick together and if they fall apart, you can squish them back together in the wax paper.
I also did a little retail therapy with my husband yesterday and today because, as some of you may know who follow me on Facebook, I have about 2 pair of pants and 1 pair of shorts that actually still fit me. I am not complaining, but it certainly is frustrating trying to feel good and proud of the work I've done on my body only to disguise it in baggy clothes. It's also terribly unattractive to be hitching up your pants every 10th step.
In the spirit of showing off what I've worked so hard to create, I promised myself NO BLACK, and came home with some fabulous bright, tropical coloured shorts, tops and and even a dress, shoes and a belt. I happily shopped for size 8's and even ended up taking home a pair of just-a-bit-snug size 6 workout capris. Just last year I was in too snug 12s and inching towards 14. That's a HUGE difference, even though the scale only says I have lost about 12 lbs.
And in the spirit of the Whole30, I needed to make some easy carry-along foods for my husband's and my beloved 'epic' hikes/bikerides. Usually I grab a few protein bars and some chocolate covered raisins and nuts, but protein bars are definitely NOT on the menu, so I went to the interweb to find some paleo-friendly energy bar recipes. I found a few, added my own twist and came up with the following. They were good- a little greasier than I'd like, so next time, I'm thinking of adding more coconut flakes and more flax seed meal. I'm naming them after my husband, Erik, and also our term 'epic' hike/bikeride.
Epik Sports Energy Bars
- 12-14 dates, pitted
- 1 c dried apricots
- 1/4 c. flax seed meal
- 1 c. whatever nuts you like
- 1/4 c. chia seed
- 1/4 c. dark cocoa powder
- 1 t. vanilla extract
- 1/3 c. coconut flakes
- 1/2 t. salt
- 1 t. cinnamon
- 2 T. coconut cream (or coconut oil)
What I did:
I added the dates and apricots first, and got them into small-ish bits then chia for a pulse or two to mix in. Then I added the nuts (I used 1/2 c. hazelnuts and 1/2 c. macadamias) and processed it into a fine powder. Then I added the rest of the ingredients and pulsed/processed it until the coconut cream was well mixed. Then I took the ball of stuff and pressed it into a 9x9 baking pan with waxed paper on top and put in the fridge for a bit to firm up (they were a bit juicy), I'm cutting them into squares and hoping they hold together on the hike. You might want to wrap them individually in wax paper so they don't stick together and if they fall apart, you can squish them back together in the wax paper.
Thursday, May 2, 2013
Sauces!
One of the key elements of menu planning the way I do is having a variety of sauces, dressings and marinades on hand. I tend to make a dish or two every evening or morning with the intention of mixing it with other ingredients or even other dishes. For example, this week, I made a whole chicken on Sunday, Meatballs on Monday morning, stir fry with chopped chicken on Tuesday, Tuna salad and a green salad on Wednesday morning, barbecue chicken and grilled zucchini on Thursday. The thing that kept all those dishes interesting was the sauces I made: barbecue for the chicken, green apple dressing for the salad, balsamic vinaigrette for the salad and for the zucchini, 'sunshine sauce' for the stir fry and homemade mayo for the tuna salad. I can use almost identical ingredients for two different dishes, but the sauces add the final flair that give each meal a distinct flavour that keeps the usual 'meat and veg' meal interesting.
I posted the barbecue sauce I made a few days ago. I used it to season the whole crockpotted chicken. I also used it to sauce the meatballs over fettuccini zucchini noodles, instead of marinara. I also used it to marinade the barbecue chicken this evening. Mixed with mayonnaise, the barbecue sauce would make a GREAT dipping sauce for sweet potato fries, but sadly, I ran out of sweet potatoes last night.
The green apple dressing has been a favourite for a couple years: Since my first foray into elimination diets and cleaner eating. Tom and Ali of 'Nourishing Meals' local fame have a fantastic blog and two treasured cookbooks that have a special place on my bookshelf. You can find their green apple dressing on their blog: here. I have a hard time getting mine creamy enough, but I don't have a Blendtec or a Vitamix. I may cook/steam the apple next time to see if that helps. I use the green apple dressing for salads, but I have also put it on top of 'burgers' of various persuasions.
The barbecued zucchini was marinaded in homemade balsamic vinaigrette, which can also be a salad dressing, or a marinade for chicken breasts going on the barbecue.
I used the mayonnaise recipe from the Whole 30 quick start guide, but if you've ever made mayonnaise, it is the usual: an egg, some mustard, some lemon juice and extra light olive oil. There's a technique to making it - patience is the name of the game with this recipe. Once made, I used it for the tuna salad.
The sunshine sauce is also from the Whole 30 and although I like it, I feel like it's missing something, so I'm going to play with it next time. It's got a great nutty-spicy base but I think it needs something like coconut milk and/or curry with it.
I also have pesto sauce that I make throughout the year. I make it in big batches (1 c. at a time) when I can find cheap basil. I then scoop it into ziplock bags, squeeze all the air out of the bags and seal them, and then lay the bags flat and squish the pesto out evenly, so it's a nice flat 1/4 inch thick block of pesto. I then freeze the bags, so that when I need pesto, I just break off a chunk (it breaks easily and cleanly when it's frozen). I either put it directly on the hot food and mix it in, or if it's going into a cold dish, I put it in a small bowl and then put that bowl into a larger bowl of hot water (like a double boiler, but no direct heat, just hot water). The pesto melts within minutes and I can mix it into whatever I am making.
Although taking the time to make a sauce seems like a chore, especially when you have other meals to make, but as you can see, sauces are so versatile and they can keep your meals interesting. You may be tempted to just buy sauces, but if you are willing to put in just 15 - 20 minutes to make a sauce, not only will you be getting a fresh sauce made just to your specifications, but you will know what's going into them. Sauces are easy to pollute with chemical preservatives and added salt and sugar. But one taste of homemade mayo made with farm fresh eggs and fresh squeezed lemon juice, and you'll know the effort is worth it!
I posted the barbecue sauce I made a few days ago. I used it to season the whole crockpotted chicken. I also used it to sauce the meatballs over fettuccini zucchini noodles, instead of marinara. I also used it to marinade the barbecue chicken this evening. Mixed with mayonnaise, the barbecue sauce would make a GREAT dipping sauce for sweet potato fries, but sadly, I ran out of sweet potatoes last night.
The green apple dressing has been a favourite for a couple years: Since my first foray into elimination diets and cleaner eating. Tom and Ali of 'Nourishing Meals' local fame have a fantastic blog and two treasured cookbooks that have a special place on my bookshelf. You can find their green apple dressing on their blog: here. I have a hard time getting mine creamy enough, but I don't have a Blendtec or a Vitamix. I may cook/steam the apple next time to see if that helps. I use the green apple dressing for salads, but I have also put it on top of 'burgers' of various persuasions.
The barbecued zucchini was marinaded in homemade balsamic vinaigrette, which can also be a salad dressing, or a marinade for chicken breasts going on the barbecue.
I used the mayonnaise recipe from the Whole 30 quick start guide, but if you've ever made mayonnaise, it is the usual: an egg, some mustard, some lemon juice and extra light olive oil. There's a technique to making it - patience is the name of the game with this recipe. Once made, I used it for the tuna salad.
The sunshine sauce is also from the Whole 30 and although I like it, I feel like it's missing something, so I'm going to play with it next time. It's got a great nutty-spicy base but I think it needs something like coconut milk and/or curry with it.
I also have pesto sauce that I make throughout the year. I make it in big batches (1 c. at a time) when I can find cheap basil. I then scoop it into ziplock bags, squeeze all the air out of the bags and seal them, and then lay the bags flat and squish the pesto out evenly, so it's a nice flat 1/4 inch thick block of pesto. I then freeze the bags, so that when I need pesto, I just break off a chunk (it breaks easily and cleanly when it's frozen). I either put it directly on the hot food and mix it in, or if it's going into a cold dish, I put it in a small bowl and then put that bowl into a larger bowl of hot water (like a double boiler, but no direct heat, just hot water). The pesto melts within minutes and I can mix it into whatever I am making.
Although taking the time to make a sauce seems like a chore, especially when you have other meals to make, but as you can see, sauces are so versatile and they can keep your meals interesting. You may be tempted to just buy sauces, but if you are willing to put in just 15 - 20 minutes to make a sauce, not only will you be getting a fresh sauce made just to your specifications, but you will know what's going into them. Sauces are easy to pollute with chemical preservatives and added salt and sugar. But one taste of homemade mayo made with farm fresh eggs and fresh squeezed lemon juice, and you'll know the effort is worth it!
Subscribe to:
Posts (Atom)