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Posts Tagged ‘Recipe’

Wedding cake

As a bride-to-be, I’m in the process of cake shopping for our wedding. Those of you who know me can imagine that this is particularly entertaining for me, as I’m a marketer by trade, and used to help my grandmother make wedding cakes.

So I was a little taken back when one bakery refused to make me a sugar free cake, saying “We only make ORIGINAL recipes here.”

I mean, I get it, no one wants to walk into their store, expecting one thing and getting another. At the same time, we’ve learned a few things since 1965 (when this particular bakery originated), like that margarine is worse than butter, that high amounts of sugar and fat can harm you, that certain color dyes can cause harm or death.  And, of course, we know people various diseases and disorders, like hypoglycemia and diabetes, shouldn’t eat certain things.

And I’m also sure that ORIGINAL recipe went through many renditions, somewhere along the line, prior to becoming the recipe it is today. So, it’s not the original recipe; at some point, you all just decided it was great and quit innovating.

The reality is, there is a place for novelty and nostalgia, but to refuse to change is to refuse progress and discount all of the things we’ve learned. We have to be open to changing our food and recipes, as hypoglycemics or just regular people, as we learn more about the impact of those foods on our bodies.

As one of my favorite teachers once said, “The only way to coast is downhill.”

 

 

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Serves 2

Ingredients:

  • 2-3 corn tortillas per person
  • 1 can Bush’s Cocina Latina Refried Black Beans (any variety)
  • 1 can Enchilada sauce, medium heat
  • 1 small ripe avocado
  • 2-3 eggs per person
  • Shredded Mexican-style cheese

Directions:

  • Heat oven to 400 degrees, put tortillas on a cookie sheet and bake until they are completely crispy all the way through the tortilla (you could break them into corn chips)
  • While the tortillas are baking
    • Put refried black beans in a sauce pan and heat over low heat until warm
    • Portion-out enchilada sauce into 4 containers, freeze 3 for later use, heat one in either the microwave or in a sauce pan on low heat
    • Cut-up the avocado into small chunks
  • Fry the eggs to sunny-side up
  • Right before serving (otherwise the tortillas won’t be crunchy)
    • Place the tortillas on the place
    • Sprinkle cheese on the tortillas
    • Put about ½ of a spoonful of enchilada sauce on next
    • Put abut a spoonful of black beans on next
    • Put a couple of chunks of avocado on top
    • Place the hot egg on top of all of it
  • Serve immediately with the leftover black beans

In terms of how to eat them, some people are very polite and break off little pieces at once. We’re fans of picking up the whole thing and biting into it. Yep, the egg runs, but you can scoop up that yellowy goodness (or let it drip on your side of black beans) with a spoon later.

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Four eggs cooked in a tomato sauce in a frying pan

Admittedly, mine don’t look as pretty, but they are DELICIOUS

Tomato sauce divided between storage containers

The recipe I use says it’s enough to cook 6 eggs, but this is a lot of sauce! I find I have enough sauce for 10 eggs. I doubled the recipe, so here are 20 eggs worth.

 

I’m always on the hunt for recipes that are a) healthy b) easy to prepare and c) make me look like I’m a cooking rockstar.  This Shakshuka (Eggs in Hell) recipe fits the bill! Not only that, but it freezes really well, making it easy for me to make quick dinners on nights when I’m pressed for time.

My notes on preparation:

  • I cut the sugar in this recipe in half to make it more hypoglycemic friendly and because I prefer less of a sweet taste. This might also be because I’m using cane sugar.
  • I factor 2 eggs per person.
  • Whole grain sourdough bread is low on the glycemic index, so I serve the Eggs in Hell with this. I personally use one slice and load the eggs and tons of the sauce and eat it open-face.
  • The Shakshuka recipe has a serving size of 6 eggs, but I found this is a huge waste of the sauce. I find I can get 10 eggs worth of sauce out of one recipe.
  • I doubled the recipe in the photo above to have plenty to freeze.
  • I free about 1 cup per 2 eggs, you can see in the second photo above how I portion and label them (which helps me remember what size and what pan to use).

 

 

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I went to my dietician to find out what snacks I could eat, as a hypoglycemic, that are good for me, will keep my blood sugar even, and keep me full.

She really emphasized balancing carbs, protein, and fat in my snacks, so you’ll see that below. I had asked specifically for very portable snacks since I travel a lot.

Note: She had originally gave me 200 calorie snacks, but I was still hungry two hours later, so these are all around 230 to 240 calories. You may need to adjust up or down depending on your activity level (I burn 1,400 calories just resting each day).

 

 

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Shown next to 1 cup water for scale

 

My most recent go-to evening snack is my homemade fruit & nut yogurt parfait. It only takes a minute to make and I really look forward to it at the end of the day. AND, it keeps me full and my blood sugar even, so no hypoglycemic attacks, all night.

Why not just buy yogurt with the fruit in the bottom? Well, most of those include more added sugars. For example, take this Chobani Fruit On the Bottom Cherry Greek Yogurt. It has 17 grams of sugar (see “Evaporated Cane Juice” in the ingredients)! My version below only has 10 grams of sugar and tastes very fresh.

Ingredients:

  • 3/4 cup Fage 0% Greek Yogurt (I make this in a coffee cup to keep me accurate)
  • 5 frozen cherries, thawed in the microwave (so slightly warm and with cherry juice)
  • 1 Tbsp shaved almonds
  • Organic cinnamon
Nutrition Facts (from SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 184.4
  • Total Fat 7.6 g
  • Saturated Fat 0.5 g
  • Polyunsaturated Fat 1.8 g
  • Monounsaturated Fat 5.0 g
  • Cholesterol 7.5 mg
  • Sodium 49.0 mg
  • Potassium 191.2 mg
  • Total Carbohydrate 14.6 g
  • Dietary Fiber 3.3 g
  • Sugars 10.1 g
  • Protein 16.9 g
  • Vitamin A 0.5 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 1.0 %
  • Vitamin C 4.5 %
  • Vitamin D 0.0 %
  • Vitamin E 12.7 %
  • Calcium 20.9 %
  • Copper 8.7 %
  • Folate 0.4 %
  • Iron 7.1 %
  • Magnesium 11.1 %
  • Manganese 30.8 %
  • Niacin 0.3 %
  • Pantothenic Acid 0.7 %
  • Phosphorus 8.3 %
  • Riboflavin 8.3 %
  • Selenium 0.0 %
  • Thiamin 0.7 %
  • Zinc 0.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Yes, the bottom of the muffin is below all of the deliciousness

 

Ever on the look-out for more natural (NOT a protein bar) meals I can haul with me to the gym and eat after my workout, I came up with this breakfast sandwich that’s oh-so-good and oh-so-good for you.  With a blend of high fiber, fat and protein, it’s hypoglycemic-friendly and tastes great!

I take it out of the fridge right before I leave and put it in my gym locker. When I’m done with my morning workout (so out of the fridge a max of 1.5 hours, still safe), it’s ready to eat!

Ingredients:

 

Nutrition Facts (via SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 300.0
  • Total Fat 10.5 g
  • Saturated Fat 3.0 g
  • Polyunsaturated Fat 0.5 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 15.0 mg
  • Sodium 490.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 30.0 g
  • Dietary Fiber 4.0 g
  • Sugars 7.0 g
  • Protein 20.0 g
  • Vitamin A 6.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 26.0 %
  • Copper 0.0 %
  • Folate 4.0 %
  • Iron 8.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 10.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 4.0 %
  • Selenium 0.0 %
  • Thiamin 10.0 %
  • Zinc 0.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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In the category of “there, I fixed it,” is this Real Simple Tofu and Avocado Rice Bowl recipe.

Fixes:

  • Too many carbs. Kill the rice.
  • I’m too cheap to buy a huge tub of Miso (only size available at my grocery) for $7 to only use 2 Tbsp of it.
  • I’m also lazy…well let’s say “strategically efficient” about how much I’ll invest in prepping a single dish, especially after coming home from my crazy Pilates class.

My version (serves 1):

Ingredients:

Instructions:

  • Drain the hell out of the tofu with this tofu press and cut it thin. Use 1/2 of it and put the other half in the fridge for second-day use.
  • Fry it up with a healthy dose of canola oil. The thinner and crunchier the better!
  • While the tofu is frying, drain and rinse a can of pinto beans. Put 1/2 cup of them in a bowl and microwave.
  • Put 1/2 of an avocado on top of the pinto beans. Then put the tofu on top of that.
  • Drizzle with 1 Tbsp of sauce.
  • Eat with a side of veggies.
  • Chow down. It’s amazingly good.
  • You should also have enough ingredients ready to do it again tomorrow too!

 

 

 

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