Archives for category: recipes

meal ideas:
Lunch or Dinner
1. Rice and Bean with salt and pepper dash of each
– gives you energy, repairs muscles, fill you up with fiber
2. Rice 1 cup, Beans 1 cup, salt and pepper to taste; cayenne is optional and not much
(added vitamin C)
3. Rice 1cup, 1 can corn (drained and rinsed) and 1 can of peas(drained and rinsed) cook
rice then add the drained corn and peas to dish salt and pepper to taste
4. mac and cheese solo 2 tbsp when a side item, ½ cup when by itself
5. mac and cheese with peas
6. sausage sliced up with bread and jelly – 1 link
7. sausage 1-2 links diced up with Rice 1 cup and beans 1 cup
8. ¼ cup of cornflakes (gives it the healthy fried effect) and roll chicken in it bake at 350
degrees until done side of peas, corn or green beans and corn
9. chicken rolled in applesauce( make a sweet taste) roll in crushed cornflakes. A sweet
taste without the added sugar
10. Peanut butter and jelly sandwich 1 tbsp peanut butter per 2 slices of bread with ½ packet
of jelly to spread
11. Peanut butter sandwich
12. half of peanut butter sandwich with side of applesauce
13. toast peanut butter on one slice of bread add jelly after toasting if you want
14. baked chicken shredded with one can of cranberry sauce mixed together side of peas or
green beans and ½ slice of toast ½ cup chicken with 2 tbsp peas, 2 tbsp green beans,
slice up the toast with 3 slices per piece of bread
15. marinate chicken in oj (from the frozen juice can after you create the mixture) bake to
create the same dish as if you were going to create orange slices over chicken with side
of green beans and peas
breakfast and lunch :
1. Peanut butter toast
2. Butter and toast or dry toast
3. peanut butter toast with dash cinnamon
4. applesauce ½ cup with box of raisins feeds 4 kids under 7 years old add cinnamon : as a
dessert item
5. applesauce with cinnamon as a dessert
6. peanut butter and raisin sandwich
7. sausage slices with toast
8. graham crackers 2 per child with 1 tsp peanut butter
9. 10 raisins per child – not the whole box
10. break in half grandma’s cookie
11. break in half grandma’s cookie and add 1 tsp peanut butter – snack
12. wheat thins with jelly
13. wheat thins 6 crackers by themselves
14. sausage and beans
15. toast and jelly : breakfast 1-2 slice ; 1 slice for adults; you can get 3 long slices in each
piece of bread : if you slice it up and add just a few raisins in between the slices it looks
like more food.
16. plain popcorn
17. popcorn with raisins (sweet and salty taste)
18. popcorn with cayenne (adults helps with weight loss and adds vitamin c)
19. Milk and cornflakes – ½ cup cereal with enough milk to not completely cover cereal: ⅛
cup ; teens 1 cup ceral to ¼- ½ cup milk
20. milk, cornflakes and raisins 3-5 per bowl
21. cereal with peanut butter mix it up 1 cup of cereal with 3 tbsp peanut butter: snack that’s
filling and fun to eat . roll into balls for easy little hands to eat
22. grape juice with added water ½ water ¼ grape juice
23. grape juice for kids small cup not a large glass adults too
24. if you have whole milk divide into 4 jugs and add water; if you have 2% divide into 2 1-
gallon containers half with milk and half with water; add ½ tsp of sugar for flavor
25. you do not have to add sugar to the cornflakes instead: add raisins or add a little of
another cereal to it
26. cranberry sauce 1 tbsp per person served with sausage or chicken with a side of green
beans and corn
Key tips
-Serving sizes are small; put on a smaller plate to feel more full (tricks the eyes)
drink a lot of water: fills the belly
-don’t use food as a reward or punishment: kids will tend to overeat when you do this.
-sugar does not fill you up: fruit fills you up because of fiber
-Vegetables are important for your colon, cells, eyes, skin, brain
-fruit is important to think clearly and to help get fat where it needs to go in the body and it
prevents colds only if you have it daily

 

 

 

 

Meal ideas for a family

Breakfast

TIPS: It is a breakfast that puts protein and carbohydrates together. Very important that your breakfast has these two things. Sometimes we have to put pinto beans and pasta together but together they work like warm oatmeal.

  1. 1 Cinnamon Toasters
  2. 1 slice ham with 1 slice toast
  3. ¼ cup of diced pork and ½ of scrambled eggs
  4. ¼ cup pinto beans and 1 slice pork =250 calories
  5. ¼ cup pasta and ¼ cup pinto beans = 350 calories
  6. cold spaghetti

lunch

TIPS: to make the canned items healthier for your heart, especially those with high blood pressure. Drain and rinse the items in the can.

  1. 1 slice ham and toast
  2. ½ cup spaghetti
  3. ¼ cup pork diced up with a side of 2 tbsp of mac and cheese with 2 tbsp of green beans
  4. ½ cup green beans with 2 tbsp diced ham side of cranberry sauce
  5. 2 tbsp corn, 2 tbsp green beans, 1 slice of canned ham and slice of bread
  6. ¼ cup ham with 3 tbsp instant potatoes and 2 tbsp green beans
  7. ¼ cup of pork with 3 tbsp instant pototoes, 2 tbsp corn, 2 tbsp green beans
  8. ham sandwich with pringles on the side

snack

  1. slice of ham
  2. ¼ cup of pork
  3. ¼ cup cranberry sauce
  4. 2 tbsp of raisins
  5. cinnamon toaster
  6. lance crackers – idea, you can twist the lance cracker open and have the peanut butter on one side, and on the clean side put the velvetta from the mac and cheese on it
  7. 1 cup juice

dinner:

Important, the dinner for adults is the smallest meal. Also, dinner for kids is not an adult portion. Kids use up energy all day and are fed at school too.

anything from lunch

  1. salmon with green beans, corn and ½ cup juice
  2. ¼ cup ham, carrots, 2 tbsp pinto beans and 2 tbsp of instant potatoes
  3. mac and cheese with pork and green beans
  4. green beans, pork , carrots, instant potatoes
  5. ham (marinate in orange or pineapple juice and then sear in pan) serve with green beans, carrots and instant pototoes
  6. in a casserole dish: combine ham, carrots, corn, velvetta cheese and instant pototoes with a pat of butter and bake at 350 degrees for 8 minutes / golden brown on top or cheese bubbles

Recipe:

Cheesy ham chowder

Ingredients

  • 10 bacon strips, diced
  • 1 large onion, chopped
  • 1 cup diced carrots
  • 3 tablespoons all-purpose flour
  • 3 cups milk
  • 1-1/2 cups water
  • 2-1/2 cups cubed potatoes
  • 1 can (15-1/4 ounces) whole kernel corn, drained
  • 2 teaspoons chicken bouillon granules
  • Pepper to taste
  • 3 cups (12 ounces) shredded cheddar cheese
  • 2 cups cubed fully cooked ham

Directions

  1. In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, saute onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened.
  2. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon. Yield: 10 servings.

Nutritional Facts

1 serving (1/2 cup) equals 209 alories, 16 g fat (7 g saturated fat), 32 mg cholesterol, 528 mg sodium, 10 g carbohydrate, 1 g fiber, 8 g protein. Please make sure you take in less than 1 cup to stay healthy.

Originally published as Cheesy Ham Chowder in Quick Cooking September/October 2000, p7

takes 30 minutes to prep and cook makes 20 filling ½ cup servings.

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Today is a beautiful day in Miami, FL. I am at the Fairchild Garden Spring event as one of the demonstration chefs. As the owner of Skinny South Incredible Treats, I want to always put forth healthy dessert alternatives. For this one it is Apricot Toasties: Gluten free, vegan… the diabetic friendly part I will show you.

The ingredients:

Coconut : Deliciously valuable and a large nut fruit. Very popular in South Florida and grown all over. It is high in Saturated fat, but rich in Omega 3, contains some protein and carbs, fiber. Traces of B, E, potassium, Magnesium, Manganese, copper. Very diverse from cooking to yogurt… to topical to drinking…

The value of this oil is it is not like the hydrogenated or partially hydrogenated oils and fats which are usually fortified with Vitamin A, and other additives which tend to function differently in the body ; therefore, it increases the blood cholesterol, yielding to cardiovascular problems and cancer risks. Lard, butter and chicken fat do the same.

Now, I hear the switch to polyunsaturated fats / oils so the saturated fats are less consumed, hoping to keep the heart healthy. Well heating a polyunsaturated fat is not wise because science talk: it has one unsaturated bond which hydrogen atoms attach.  Simple talk: the heating affects the chemical structure which is less usable for the body and difficult for the body to process. If you heat the oil it will oxidize which destroys cell. Whereas, antioxidants repairs, heals and keeps cells from breaking down thus preventing cancer, cardiovascular issues.

The fat that coconut contains: B, C, E… these burn fat. Also, having traces of potassium and Magnesium helps calcium absorb into the body. This little nut fruit is essential to have in your pantry, if you are not allergic.

Vegetable shortening The vegetable oil I used today is organic and rich in E, essential fatty acids and linoleic acid which is Omega 6 and also found in wheat is germ, safflower, sesame (rich in protein) and sunflower.

On a side note, after I wrote this, I had questions from the chef’s demo ….

Why don’t I use coconut oil? or shortening? Because I am already using coconut flakes, unsweetened, but I don’t want an over load of coconut. Instead this is a palm oil which contains monounsaturated and saturated oils. The apricots containing C and Beta Carotene will help burn the saturated oils and is why I used dried fruit in the recipe, without it would be just sugar and oil … thus less healthy.

It is wise to use a polyunsaturated fat and an E together for better fat absorption. Sunflowers added to your salad is an easy fix.

Apricots : This little guy is awesome ! Rich in A, high in C, Iron , potassium, manganese. Beta Carotene is an antioxidant which helps cells, skin , hair. Remember heating of the oil causes oxidation…. and antioxidants help the cell… well this is beta carotene, and C…. two things the apricot has.

Sugars: table  sugar glycemic index is 65 whereas the organic brown rice syrup found in many health food items like hemp milk is 98 on the glycemic index. My advice, know your sugars but foods like blackstrap molasses mixed with organic cane sugar reduces the glycemic load into the bloodstream.

Other food items to pair with sugars is cinnamon, turmeric, ginger, protein and fat. Protein slows down the sugars running through the bloodstream and fat does too.

With the Apricot toasties, I add cinnamon in the mixture to help slow down the sugars rushing through. You can also substitute pea protein 1/4 cup gluten-free flour for added protein .

Organic Stevia

Organic cane sugar and brown sugar

Vanilla Extract and Almond Extra

Other questions from the chef’s demo:

  1. can I use quinoa flour?

    you can but it is heavy and it contains high carbs and fat. We are just making toasties. I suggest a pea protein isolate so that it stays light and no carbs and no extra fat because we are using coconut and palm oil. Too much carbs in your dish then you will have added weight on your hips.

  2. Can I use just stevia?

    A few reasons why not, but at the end of the day, its your journey….1)  if you like the aftertaste of some stevias. 2)  the pure stevia,  like pure olive oil is very expensive.  3)This dish was designed with a budget. It yields 60 toasties. 4) Also, the glycemic index is reduced when using real sugars with protein and spices. Again, table sugar is a less glycemic index than brown rice syrup or evaporated cane juice/ syrup in most health foods. Remember food pairing is the best choice. 5) Because even stevia is processed down. If you ever had a stevia plant and tried to extract sugar from it… like trying to get juice out wheatgrass, takes a lot. Yes, I speak from experience.

  3. Can I use brown rice flour instead of white rice flour?

    Yes but it is the difference between brown rice and white rice… brown will be heavier than white and remember we are using flaxseed meal for toasties… toasties are to be light and if you have too much fiber then your guests may not visit with you, they will be reading the bathroom materials instead.u

  4. Do you do cooking classes?

    What I do is I come to your home, church or business and I teach you how to pair the right foods together. Based on the type of environment or what we discuss previously, yes I can do cooking classes. 

    Just email me at lovelifenutrition.tracy@gmail.com and we can discuss. Its affordable. My clients currently include: Helena Chemical, MLGW (electric company), celebrities, chefs, schools and Cigna health insurance (as a third-party vendor to their corporate clients).

  5. Do you have a book?

    I am finishing it up . A couple of books. One is Journey with Food and the other the Journey Within. Journey with Food comes out in a few months and will be available on Amazon.com site.I am a published nutritionist in several magazines like Premier Bride, Dallas Bride, Justine Teen Magazine.

  6. What has been your experience?  My experience has been life and other’s lives. My father, stepdad, grandmother…. experienced diabetes. I myself, experience hypoglycemia. I cannot pair certain foods together and I cannot have anything that has more than 10g of sugar at one time. I can feel my blood sugar rise. I can feel my body and then I know I will crash in a few moments into a deep sleep for 2 hours. I am an avid athlete, an aspiring Olympic hopeful at one time but life got in the way…. sometimes our journey takes us a different way than what we wanted. I am a mother of a 12-year-old with several types of moderate mental disabilities. I was in a severe car accident that  left me in the bed for 3 months and then learning to walk again … told I would never walk again and if so it would be with assistance… I mailed the doctor my autographed 5k and marathon photo a year later. I am a single parent who is a business owner which comes with its own financial challenges. When I was with food stamps, how I built my Skinny South Incredible Treats business, the most important thing to remember is nutrition. Regardless, I always put the right foods together keeping the staples of spinach, pasta, apples, carrots, milk, butter, bread, peanut butter, tomato sauce… that’s all we could get at times and many times I wouldn’t be able to eat dinner, lunch… whatever. But, blessed with the Lord’s hand, we are doing much better. Now, I want to show others it can be done but not to focus so much on the hype or the type, but focus on the ingredients and the nutrients.

Any more questions can be sent to lovelifenutrition.tracy@gmail.com

 

Apricot Toasties

Preheat oven 350 ( because it is gluten-free you will reduce the temp and time it is baking) Less processed food items take less time to prepare. ….

Create “egg” vegan egg… 2 tbsp flaxseed meal to 6 tbsp warm water , stir and let set for 5 minutes

in a saucepan combine:

1 ½ cup chopped dried apricots (put in freezer and then taken out, thaw they will be sweeter)

½ cup water

cover and cook together 5-8 minutes

sift or blend together:

1 cup all-purpose gluten-free flour

¾ cup gluten-free brown rice flour

2 tsp baking powder

1/4 tsp kosher sea salt

Cream together :

1 cup vegetable shorten

¼ cup confectioner’s sugar

¼ cup stevia in the raw

½ cup light brown sugar ( or make your own with ½ cup organic cane sugar and ¼ cup blackstrap molasses in a saucepan and stir regularly until well blended over low heat , do not burn)

1 tsp vanilla extract

¼ tsp almond extract

blend in the flaxseed meal egg mixture

stir in dry ingredients and cooled apricot mixture

take 1 tsp of mixture and drop into 1 ½ cup shredded unsweetened coconut

and shape into balls

place 1 “ apart and on baking sheet

top each one with a whole almond or sliced

bake 350 10 min or until coconut is slightly toasted

makes 6 dozen

yum yum enjoy !

enjoy

TIPS

  • Select Apples that feel heavy for their size and are free from wrinkled skin, obvious punctures or large flat bruised areas.
  • After you purchase thyme take out of store package and wrap with damp paper towl and place into a ziploc bag, press the air out and seal

Honey Crisp Spaghetti Squash (raw and cooked versions)

cooked version

Recipe: serves 4 dishes or 6-8 sides

½ spaghetti squash

½ honey crisp apple : make apple sticks

½ sweet potato : make sweet potato sticks

2 leek stalks– slice between ½ and ¼ inch wide from the base of the stalk upward

1 tbsp olive oil

sea salt to taste

4 medium sprigs of thyme or 1 tsp

½ bosu pear

optional: quinoa or feta

Directions:

preheat Oven to 350 degrees

wrap half of the spaghetti squash in foil and bake for 45 minutes to 1 hour depending on your oven.

In a saucepan over medium heat :

add olive oil (not extra virgin but virgin olive oil ) leaks and sweet potato stir and then add after 2-3 minutes the apples, pear, thyme, dash salt and stir for a few more minutes until the apples are soft, the sweet potato will not be softer than the apple.

After 45 minutes take the spaghetti squash and with folk peel the flesh out, a ready speghetti squash when the fork moves along the flesh, will scoop out looking like spaghetti.

Place spaghetti squash on a plate then add the above as a topping.

Garnish with feta cheese, Gouda and or thyme

enjoy

­ ________________________________________________________________

Raw Version:

Recipe: serves 4 dishes ore 6-8 sides

½ spaghetti squash(cooked, cooled )

½ honey crisp apple : make apple sticks

½ sweet potato : make sweet potato sticks

2 leek stalks– slice between ½ and ¼ inch wide from the base of the stalk upward

1 tbsp olive oil

sea salt to taste

4 medium sprigs of thyme or 1 tsp

½ bosu pear

( spaghetti squash can be add or not )

put the apples, sweet potato, leeks, olive oil, thyme, bosu pear into a bowl stir

Put the spaghetti squash on a plate and add the above as a topping

Garnish with  feta, and thyme – enjoy

Variations:

add baked hot chicken or

quinoa that has been cooked (and cooled )

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