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Posts Tagged ‘Kitchen’

Kitchen training (preparing foods as part of your fitness plan) tonight, to prepare for the start of the week, included:

  • Making 2 slices of bacon, putting the rest in portions between parchment paper for easy freezing/thawing.
  • Baking 4 chicken breasts, thinly slicing them, and then using a kitchen scale to weigh out 6, 4oz portions. Freeze the portions.
  • Cutting-up 2 celery heads
  • Cutting-up 4 bell peppers
  • Dividing a large bag of baby carrots in half (for home and work)
  • Putting together Monday and Tuesday’s lunch salads
  • Pressing 1 package of tofu, marinating it, then cooking it
  • Portioning-out 5 portions of hummus
  • Portioning-out 1 portion of protein powder
  • Portioning-out 1 serving of oatmeal
  • Cutting-up one avocado
  • Making a chicken, bacon and avocado wrap and veggies for dinner
  • Packing one protein bar
  • Portioning-out 2 very small servings of blue corn tortilla chips 
  • Dishes, dishes, dishes, from all of the above

It’s a lot of work and about 2 hours of time, but it’s worth it! The above covers all my dinners, and half of my lunches/snacks for the week.

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Another reader question, from Megan (thanks Megan!), requested a hypoglycemic-oriented grocery list.

Here are the items I try to keep in stock at all times. On top of reviewing this list, I try to make one special meal each week, so I’ll make sure to add any addition ingredients needed for that recipe to my list.

Freezer section:

  • Chicken
  • Edamame
  • Frozen veggies (some starchy ones and some not)

Refrigerated section:

  • Milk (be careful if you pick something other than regular milk, check carbs/protein levels)
  • Greek Yogurt
  • Eggs
  • Goat cheese (I keep 2, 4 oz packs on hand)

General:

  • Couscous
  • Almond meal
  • Rolled oats
  • Coconut flakes
  • Individual boxes of raisins
  • Oyster crackers
  • Popcorn (not microwave)
  • Individual boxes of dried cranberries
  • Individual packs of nuts
  • Almonds
  • Clif bars
  • Protein powder
  • Olive Oil
  • Canola Oil
  • Black beans
  • Kidney beans
  • Whole wheat pasta
  • Elbow macaroni
  • Marinara sauce
  • Tomato sauce
  • Salsa

Spices:

  • Italian blend
  • Salt
  • Pepper
  • AllSpice
  • Chili powder
  • Red pepper flakes
  • Cinnamon
  • Vanilla extract
  • Multiple types of vinegar

Produce:

  • Bananas (I cut them in 1/2 and freeze them for use in smoothies)
  • Bananas (if I’m making the breakfast cookies)
  • Spinach (2 bags)
  • 3 cucumbers
  • 7 apples (one per day til I go back to the store)
  • Carrots
  • Some other fruit on sale, enough for at least one serving per day for an entire week

 

If you keep these items in stock, you’ll have all you need for the following recipes (plus ones  you make up on your own):

No sugar oat drop cookies (breakfast cookies)

Spinach, cranberry, goat cheese salad

Apple pie smoothie

Add beef or turkey to your grocery list and you’ll have everything, except the cheese, for this 30-minute chili mac

 

 

 

 

 

 

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As a hypoglycemic, I spend a lot of time preparing foods in the kitchen. This series will go through some useful tools that I use in ways you may or may not of thought of.

Three silicone baking dishes, red, all nested in each other.

From Flickr: piepjemiffy

Useful tool: Silicone baking dish


I originally bought a 9 x 9 one of these for preparing baked goods. But I quickly figured out that things seem to bake much faster on this pan. Bad for baking goodies (it kept overcooking them), but MUCH faster when I need a quick meal.

My pan is ugly to say the least. First, it’s a dorky heart. Second, I used non-stick spray on it, which is apparently a no-no and turned patches of it brown. But, if I need to cook chicken or heat up an egg roll (a guilty pleasure of mine) fast, this pan is my go-to.

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As a hypoglycemic, I spend a lot of time preparing foods in the kitchen. This series will go through some useful tools that I use in ways you may or may not of thought of.

A plastic pitcher for drinks

From Flickr: Michael Nugent

Useful tool: Pitcher

When I was young, we made a lot of muffins and it was ridiculously difficult for me (especially as a kid) to get the liquid batter from the bowl to the muffin holes without spilling a lot of it. So, now, if I have a recipe that has a lot of liquid ingredients, I either mix them in the blender, or mix them in a pitcher and just pour them in pan.  It’s much faster and cleaner. For thicker batters, I use an ice cream scoop.

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As a hypoglycemic, I spend a lot of time preparing foods in the kitchen. This series will go through some useful tools that I use in ways you may or may not of thought of.

KitchenAid 5 speed blender in red

I have this KitchenAid 5 Speed Blender and it works really well.

Useful tool: Blender

Most people use the blender for smoothies and things like that, but I also use mine to mix loose liquids. I have a hand mixer, but the blender is always on the counter, so it’s right there. And, it’s so easy! Throw the liquid ingredients in, turn  it on, and your mixing is done! I also use it if I need to chop nuts quickly.

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As a hypoglycemic, I spend a lot of time preparing foods in the kitchen. This series will go through some useful tools that I use in ways you may or may not of thought of.

ice cream scoop

From Flickr: Sarah G…

Useful tool: Ice cream scoop
Obviously (and sadly), I’m not using the ice cream scoop for ice cream. Instead, I’ve found this to be a really helpful tool when I’m portioning thick batters. It also is convenient way to try to keep all of my muffins, cookies, etc. about the same size.

For example, these High-Fiber Blueberry Bran Muffins are great, but the dough is incredibly thick and sticky. You can’t just pour it into the muffin pan. It’s got to be done some other manual way. So, I use non-stick spray to spray the ice cream scoop and then use that to scoop the batter into the muffin pan. It is much easier and a lot less messy.

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