As usual, when i have a little time, I spend it catching up on low carb reading and research. Since Dana Carpender has her new pod cast, her blog is not very hard to catch up on a slow Sunday afternoon. She and her husband have tried the new Quest Chocolate bars, and here is their two-line review.
A Two Line Review of the New Chocolate Quest Bars
Submitted by Dana on Sun, 2011-08-28 11:02 A Two Line Review of the new Chocolate Quest Bars:
Me: "They remind me of Tootsie Rolls."
TNBIM: "Oh, geez, totally!"
Considerably higher protein and lower carb than Tootsie Rolls, of course.
Quest will send you a free sample- just use the link in Dana's review. I did order a free sample, and am still waiting, so I'll update you when I get them.
Sunday, August 28, 2011
Monday, August 22, 2011
Becky's Eggplant Spinach Casserole
As all you low carbers know, eggplant is a wonderful, meaty staple in our diets. Becky has created an eggplant casserole that sounds simply scrumptious! My brother, Marc just dropped by more eggplants and peppers from his organic garden, so a try for this one is in the works soon!
Ingredients
• 1 eggplant, sliced into 1/2 inch rounds
• 2 tablespoons olive oil, or as needed
• 1 tablespoon garlic powder, or to taste
• 2 tablespoons olive oil
• 1 small onion, chopped
• 3 cloves garlic, chopped
• 2 small tomatoes, chopped
• 1 (10 ounce) package fresh spinach leaves
• 1/2 cup ricotta cheese
• 3/4 cup shredded mozzarella cheese, divided
• 3/4 cup grated Parmesan cheese, divided
• 3/4 cup Tomato Sauce (Italian)
• 2 teaspoons Italian seasoning
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Brush eggplant slices with olive oil on both sides, and place them on a baking sheet. Sprinkle garlic powder over the top. Bake for 10 minutes.
2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion, garlic, tomatoes and spinach. Cook and stir for a few minutes until fragrant, and the tomatoes have released their juices. In a medium bowl, mix together 1/2 cup of ricotta cheese, 1/2 cup of mozzarella cheese, and 1/2 cup of Parmesan cheese. Set aside.
3. Place the eggplant slices in a greased 9x13 inch baking dish. Top with the spinach mixture. Spoon the cheese mixture over the spinach, and spread into a thin layer. Pour the pasta sauce over the cheese layer. Sprinkle the remaining mozzarella and Parmesan cheese over the top. Sprinkle with Italian seasoning.
4. Bake for 30 minutes in the preheated oven, or until heated through and the eggplant is easily pierced with a fork.
Ingredients
• 1 eggplant, sliced into 1/2 inch rounds
• 2 tablespoons olive oil, or as needed
• 1 tablespoon garlic powder, or to taste
• 2 tablespoons olive oil
• 1 small onion, chopped
• 3 cloves garlic, chopped
• 2 small tomatoes, chopped
• 1 (10 ounce) package fresh spinach leaves
• 1/2 cup ricotta cheese
• 3/4 cup shredded mozzarella cheese, divided
• 3/4 cup grated Parmesan cheese, divided
• 3/4 cup Tomato Sauce (Italian)
• 2 teaspoons Italian seasoning
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Brush eggplant slices with olive oil on both sides, and place them on a baking sheet. Sprinkle garlic powder over the top. Bake for 10 minutes.
2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion, garlic, tomatoes and spinach. Cook and stir for a few minutes until fragrant, and the tomatoes have released their juices. In a medium bowl, mix together 1/2 cup of ricotta cheese, 1/2 cup of mozzarella cheese, and 1/2 cup of Parmesan cheese. Set aside.
3. Place the eggplant slices in a greased 9x13 inch baking dish. Top with the spinach mixture. Spoon the cheese mixture over the spinach, and spread into a thin layer. Pour the pasta sauce over the cheese layer. Sprinkle the remaining mozzarella and Parmesan cheese over the top. Sprinkle with Italian seasoning.
4. Bake for 30 minutes in the preheated oven, or until heated through and the eggplant is easily pierced with a fork.
Tuesday, August 16, 2011
Vegetable Stock Courtesy of Gabby
Some of our OFL's are interested in making home made vegetable stock. First, let me say vegetable broth is good, but the flavor and richness of stock is much better. When I was an exec. chef, I kept beef, chicken and vegetable stock at the ready all the time for different recipes. Occasionally, I made simple onion stock, a great addition to many recipes, starting with French onion soup!
If you're going to make stock, I recommend making a large pot of it each time. It freezes well in small containers for use at any time. Another thing to remember about vegetable stock, is that there is no hard and fast recipe. What gives any stock its rich hearty flavor is the roasting of the ingredients before cooking it in liquid.
To make a rich vegetable stock, use mostly strong vegetables, rather than very mild ones. So, here is a sample recipe and how to put it together. Be creative and use ingredients you choose. Experiment to find the vegetable mixtures you like.
Vegetable Stock
1 1/2 pounds of yellow or white onions, chopped into quarters (leave peelings on for richer flavor
1 pound of celery with leaves chopped into 2 inch pieces
1 - 2 heads of garlic sliced in half cross-wise with peelings left on
1 pound of carrots cut into 2 inch chunks
5 medium tomatoes cut in half cross-wise with liquid gently squeezed out
About 6 - 8 stalks of green onions cut into 2 inch pieces
About 1 pound of some hearty flavored greens chopped (this can be turnip greens, mustards, kale or whatever you prefer.)
About 4 -6 turnip roots cut into quarter chunks
About a pound of parsnips cut into 2 inch chunks.
2 Eggplants cut into chunks with skin left on
Any other vegetables you want to toss in
3 tablespoons dried basil
About 10 springs of thyme
Olive oil
1 - 1/2 gallons of water
Preheat oven to 450 degrees and coat a large cookie sheet generously with olive oil
Spread cut vegetables in an even layer on the cookie sheet and roast in the oven till onions are beginning to caramelize and turn brown. Start with the amount of water to cover the roasted vegetables by about 2 inches. in a large stock pot. Bring to a boil, and then turn down the heat and simmer till the liquid is reduced by half. Strain the water from the vegetables. I do no use salt or pepper in the original stock- this leaves it free for later seasoning in different recipes. I usually freeze my stock in one pint containers.
That's it- no great secret to great stock!
If you're going to make stock, I recommend making a large pot of it each time. It freezes well in small containers for use at any time. Another thing to remember about vegetable stock, is that there is no hard and fast recipe. What gives any stock its rich hearty flavor is the roasting of the ingredients before cooking it in liquid.
To make a rich vegetable stock, use mostly strong vegetables, rather than very mild ones. So, here is a sample recipe and how to put it together. Be creative and use ingredients you choose. Experiment to find the vegetable mixtures you like.
Vegetable Stock
1 1/2 pounds of yellow or white onions, chopped into quarters (leave peelings on for richer flavor
1 pound of celery with leaves chopped into 2 inch pieces
1 - 2 heads of garlic sliced in half cross-wise with peelings left on
1 pound of carrots cut into 2 inch chunks
5 medium tomatoes cut in half cross-wise with liquid gently squeezed out
About 6 - 8 stalks of green onions cut into 2 inch pieces
About 1 pound of some hearty flavored greens chopped (this can be turnip greens, mustards, kale or whatever you prefer.)
About 4 -6 turnip roots cut into quarter chunks
About a pound of parsnips cut into 2 inch chunks.
2 Eggplants cut into chunks with skin left on
Any other vegetables you want to toss in
3 tablespoons dried basil
About 10 springs of thyme
Olive oil
1 - 1/2 gallons of water
Preheat oven to 450 degrees and coat a large cookie sheet generously with olive oil
Spread cut vegetables in an even layer on the cookie sheet and roast in the oven till onions are beginning to caramelize and turn brown. Start with the amount of water to cover the roasted vegetables by about 2 inches. in a large stock pot. Bring to a boil, and then turn down the heat and simmer till the liquid is reduced by half. Strain the water from the vegetables. I do no use salt or pepper in the original stock- this leaves it free for later seasoning in different recipes. I usually freeze my stock in one pint containers.
That's it- no great secret to great stock!
Monday, August 15, 2011
Atkins Friendly Converted Quiche Courtesy of Pat
Pat, who has returned to our group of OFL's has experimented with a quiche recipe and found one her whole family enjoys. Of course she shared with us! This has actually turned into a frittata, which is basically the Italian version of the French quiche. The French use a crust and the Italians don't. Thanks, Pat!
Pat's family eats this with salsa, which is definitely something I would like.
I have written it as a standard recipe using Pat's instructions. So, give this a try and enjoy!
Pat's Quiche.
4 gms carbs and 30 gms protein per serving, which is 1/4 of a pie.
1 Package Jimmy Dean Hot Pork Sausage- crumbled, cooked and drained till cool.
6 - 8 oz. grated swiss cheese
12 eggs
Whipping cream to make 4 cups with the eggs. Pat uses a 4 cup measuring container, puts eggs in and adds cream to make 4 cups.
Butter two pie plates well. Divide grated cheese onto the bottoms of the two pie plates. Sprinkle 1/2 of the cooled sausage onto each plate on top of cheese. Whisk the eggs and cream together well, and pour 1/2 of the mixture onto each pie plate on top of the cheese and sausage.
Bake at 350 for 40 minutes. It is normal for the pies to "sink" after they are removed from the oven. Cool the pies a bit, cut and serve. For dinner we use about 1/4 pie - that is the serving size for the carb/protein content above. These keep well in the refrigerator if you seal them tightly, and make a great Atkins friendly meal anytime.
Optional: Sprinkle an ounce or two of grated cheddar cheese on each pie plate before baking for a nice golden color.
Pat's family eats this with salsa, which is definitely something I would like.
I have written it as a standard recipe using Pat's instructions. So, give this a try and enjoy!
Pat's Quiche.
4 gms carbs and 30 gms protein per serving, which is 1/4 of a pie.
1 Package Jimmy Dean Hot Pork Sausage- crumbled, cooked and drained till cool.
6 - 8 oz. grated swiss cheese
12 eggs
Whipping cream to make 4 cups with the eggs. Pat uses a 4 cup measuring container, puts eggs in and adds cream to make 4 cups.
Butter two pie plates well. Divide grated cheese onto the bottoms of the two pie plates. Sprinkle 1/2 of the cooled sausage onto each plate on top of cheese. Whisk the eggs and cream together well, and pour 1/2 of the mixture onto each pie plate on top of the cheese and sausage.
Bake at 350 for 40 minutes. It is normal for the pies to "sink" after they are removed from the oven. Cool the pies a bit, cut and serve. For dinner we use about 1/4 pie - that is the serving size for the carb/protein content above. These keep well in the refrigerator if you seal them tightly, and make a great Atkins friendly meal anytime.
Optional: Sprinkle an ounce or two of grated cheddar cheese on each pie plate before baking for a nice golden color.
Friday, August 12, 2011
Silver Sneakers Info Courtesy of Pat
I am so happy that Pat came back to Atkins and joined the OFL's a couple of days ago! She has already contributed to our wealth of knowledge! Pat has joined Silver Sneakers, and I know others in our group have joined. So, today, Pat gave us a rundown of the program and how it is free to many people. So, if you're fortunate enough to be in an area where this is offered, check it out! I am going to copy and paste what Pat had to say here, so you can see for yourself.
I've discovered a few things while I was away from the internet. You all may have discussed this before, but I thought I'd share with you in case you haven't. My health insurance (BCBS) offers a free health club membership under Silver Sneakers. I got online on their website and found that a health club within a few blocks of our house was a member and joined for free. No initial charge, no monthly fees. And they offer all sorts of exercise classes for those of us with limited range of movement or other difficulties as well as a swimming pool and aqua exercises, weights, all the aerobic machines. Best of all, when I go in the mornings, almost everyone there is my age or older and all in about the same shape. I talked my mom into joining - her medicare supplement is under Humana - and her insurance covered her membership, too, so it isn't just a BCBS thing. If you haven't checked it out and want a nice free way to exercise, check out Silver Sneakers.
I've discovered a few things while I was away from the internet. You all may have discussed this before, but I thought I'd share with you in case you haven't. My health insurance (BCBS) offers a free health club membership under Silver Sneakers. I got online on their website and found that a health club within a few blocks of our house was a member and joined for free. No initial charge, no monthly fees. And they offer all sorts of exercise classes for those of us with limited range of movement or other difficulties as well as a swimming pool and aqua exercises, weights, all the aerobic machines. Best of all, when I go in the mornings, almost everyone there is my age or older and all in about the same shape. I talked my mom into joining - her medicare supplement is under Humana - and her insurance covered her membership, too, so it isn't just a BCBS thing. If you haven't checked it out and want a nice free way to exercise, check out Silver Sneakers.
Tuesday, August 9, 2011
Once More With Feeling about Gout and Atkins!
Okay, dear readers, once more the ugly face of gout has come up with the DH of one of our readers. I have read tons of info on this subject, and most dieticians and some doctors would have you believe that Atkins causes gout or at the very least exacerbates it. Once more, this is just not so! I cannot possibly quote all of the content of my research so I am listing it here for you to reference (at the bottom of this post.)
A couple of facts stand out with gout- gout and obesity go hand in hand, sugar and gout go hand in hand, and gout attacks are more likely to happen with dehydration. I have copied and pasted a fairly short article for you to read on water consumption and gout. We already know that water is vital for out WOE, but it is even more vital for the gout sufferer for the kidneys to flush out the build-up of uric acid crystals. So, have a read here and then read the references listed.
One of the most common triggers for gout attacks is dehydration. As the body loses water, the concentration of uric acid rises in the blood. Once this reaches a critical point, uric acid crystals will form. You can easily prevent this by including water as your home remedy for gout.
Treat water as a medicine. Take a regular dose – sip from your glass or bottle regularly rather than guzzling a large volume each hour. You’re not likely to overdose – you have to drink over a gallon an hour to risk adverse effects. You do need to take care that there are no impurities in the water. If your supply is not clean opt for bottled or properly filtered water.
Water is best taken pure, but milk, juices etc are also effective. Most fluids can be included as part of your water intake, including the water content of food. Some drinks contain caffeine or other diuretics, however the amount of caffeine in normal cups of tea and coffee is not significant [1]. In fact, coffee has shown to have a beneficial effect on gout for many people.
Alcohol, particularly spirits and fortified wines, can have a diuretic effect, and so you must strive to drink plenty of water after you have taken alcohol.
Also check the other natural gout remedies in this section. For the latest discoveries in non-pharmaceutical gout treatments, see the Gout Home Remedy Research pages.
2011 Update: There is emerging evidence that orange juice may rank higher in gout natural remedies than water.
In Dana Carpender's low carb blog: Hold the Toast!- http://holdthetoast.com/node/388
From why-low-carb-diets-work.com:
http://www.why-low-carb-diets-work.com/diets-for-gout.html
On this site, follow other links for more info. As usual, Americans are being duped by so-called experts and the pharmaceutical industry!
A couple of facts stand out with gout- gout and obesity go hand in hand, sugar and gout go hand in hand, and gout attacks are more likely to happen with dehydration. I have copied and pasted a fairly short article for you to read on water consumption and gout. We already know that water is vital for out WOE, but it is even more vital for the gout sufferer for the kidneys to flush out the build-up of uric acid crystals. So, have a read here and then read the references listed.
Best Home Remedies For Gout: Water
Of all home remedies for gout, water is the cheapest, and often the most effective.
Maintaining adequate hydration helps reduce uric acid concentration, which helps prevent gout attacks. Drinking lots of water also helps most other gout treatments – medical or alternative.
The kidneys play a vital role in gout management. Drinking plenty of water helps the kidneys flush uric acid from the body. Even if you take allopurinol to inhibit uric acid production, you still need water. It helps the kidneys get rid of the by-products of allopurinol. All medical or home remedies for gout that reduce uric acid will work better if you drink plenty of water. One of the most common triggers for gout attacks is dehydration. As the body loses water, the concentration of uric acid rises in the blood. Once this reaches a critical point, uric acid crystals will form. You can easily prevent this by including water as your home remedy for gout.
Water as a Home Remedy for Gout
To use water as a home remedy for gout you need to drink at least 12 8-ounce glasses per day (5 UK pints, or almost 3 liters). This can take some getting used to, but if you persevere for a week or two, you soon get used to it. I try to drink about 25% more than that, and only seem to get gout attacks when I lose the water drinking habit. You need to increase this during hot weather or exercise.Treat water as a medicine. Take a regular dose – sip from your glass or bottle regularly rather than guzzling a large volume each hour. You’re not likely to overdose – you have to drink over a gallon an hour to risk adverse effects. You do need to take care that there are no impurities in the water. If your supply is not clean opt for bottled or properly filtered water.
Water is best taken pure, but milk, juices etc are also effective. Most fluids can be included as part of your water intake, including the water content of food. Some drinks contain caffeine or other diuretics, however the amount of caffeine in normal cups of tea and coffee is not significant [1]. In fact, coffee has shown to have a beneficial effect on gout for many people.
Alcohol, particularly spirits and fortified wines, can have a diuretic effect, and so you must strive to drink plenty of water after you have taken alcohol.
Home Remedies For Gout: Next Steps
Now that you can see how good water is for gout, it’s time to assess your fluid intake.Also check the other natural gout remedies in this section. For the latest discoveries in non-pharmaceutical gout treatments, see the Gout Home Remedy Research pages.
2011 Update: There is emerging evidence that orange juice may rank higher in gout natural remedies than water.
Home Remedies For Gout References
- Caffeine ingestion and fluid balance: a review. Maughan RJ, Griffin J. J Hum Nutr Diet. 2003 Dec;16(6):411-20.
From the abstract:
The aim of this review is to evaluate the available literature concerning the effect of caffeine ingestion on fluid balance and to formulate targeted and evidence-based advice on caffeinated beverages in the context of optimum hydration. [...] no support for the suggestion that consumption of caffeine-containing beverages as part of a normal lifestyle leads to fluid loss in excess of the volume ingested or is associated with poor hydration status. Therefore, there would appear to be no clear basis for refraining from caffeine containing drinks in situations where fluid balance might be compromised.
In Dana Carpender's low carb blog: Hold the Toast!- http://holdthetoast.com/node/388
From why-low-carb-diets-work.com:
http://www.why-low-carb-diets-work.com/diets-for-gout.html
On this site, follow other links for more info. As usual, Americans are being duped by so-called experts and the pharmaceutical industry!
Egyptian Mummies and Heart Disease
As usual, dear friends, I am trying to catch up on research and reading, and impart things to you I find meaningful. As you know, while Jimmy Moore is on vacation with his wife Christine, he has left us with a list of blogs to read, almost all low carb and/or paleo. I might add, I am so thrilled that this blog of the OFL's has landed on Jimmy's "to read" list again! I never dreamed that would happen! I feel so honored!
Today, after hospital duty with my mother, I napped to get my mush brain going and then began to read. I found some really interesting blog posts that are worth reading. The first is about the fact that a large percentage of Egyptian mummies have been found to have atheroschlerosis, ie. heart disease. Well, once again current nutritionists and researchers have fudged on the truth and decided that it must be genetic. As Jimmy says, pardon me while I bang my head on my desk! Once more, these "researchers" have found a catch all. Come on guys- by the time the Egyptians were mummifying their dead, they were no longer low carb hunter/gatherers! They ate grains and all those things we low carbers avoid, with resultant better health. Sigh...
Anyway read this article and several more on the same web page. It's well written and worth your time to once more be reinforced with your low carb lifestyle!
http://low-carblifestylethetheorypractice.blogspot.com/
Today, after hospital duty with my mother, I napped to get my mush brain going and then began to read. I found some really interesting blog posts that are worth reading. The first is about the fact that a large percentage of Egyptian mummies have been found to have atheroschlerosis, ie. heart disease. Well, once again current nutritionists and researchers have fudged on the truth and decided that it must be genetic. As Jimmy says, pardon me while I bang my head on my desk! Once more, these "researchers" have found a catch all. Come on guys- by the time the Egyptians were mummifying their dead, they were no longer low carb hunter/gatherers! They ate grains and all those things we low carbers avoid, with resultant better health. Sigh...
Anyway read this article and several more on the same web page. It's well written and worth your time to once more be reinforced with your low carb lifestyle!
http://low-carblifestylethetheorypractice.blogspot.com/
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