Saturday "Supper"... Enchilada's

 

 http://www.cooking-mexican-recipes.com/cheese_enchilada_recipe.html

     This is what I'm making for dinner and I found a website ( link above - has videos too) to make my own Enchilada sauce. The ones in the store are not appealing ingredients or taste wise. So as I often do in my kitchen I go on the hunt for a recipe to make myself. I love sauces because you can make a double batch and then next time the only thing you have to do is defrost and use. You could even double the enchilada's and freeze!
      Don't forget the refried beans, spanish rice, a coleslaw, guacamole or whatever you and your family like to go with it. Use what you have available to fill your enchilada's - cheese, chicken, beef, onion, peppers etc. It's an easy dish to make for a no-meat day.

Tuesday "Try"... Gluten/Dairy Free Cornbreads

A few years ago I found (on Google) a really good homemade gluten/dairy free cornbread recipe. It has become a family and friends favorite. I have altered the recipe as I often do to accommodate my families dietary restrictions and/or to make it healthier. I made a big batch to bring to my sisters house for Thanksgiving last year for the many family members that had not tried it yet and "again" - it was a big hit!!! I wasn't able to leave until I handed over the recipe.

One day while at the grocery store, I came across this gluten/dairy free box mix of cornbread and wanted to see how it compared to mine and the kids wanted to give it a try. It was delicious and would probable use it again if I wanted the convenience, but for me personally it still had too much sugar. (The very first ingredient is sugar). But when something is homemade I have control over how much of an ingredient is used or not.

My Homemade Gluten/Dairy Free Cornbread Recipe

1/2 cup (non-GMO- if possible) cornmeal

1/4 cup ( or slightly less) sugar

6 TB rice flour

1 1/2 TB Tapioca flour

1TB cornstarch

1/4 tsp xanthan gum

2 tsp baking powder

1/2 cup dairy free milk

4 TB Earth Balance - natural buttery spread - softened

1/2 tsp vanilla (generous tsp full)

1 egg ( warmed)

Add dry ingredients ( first 7) in a medium size bowl

Add all wet ingredients ( last 4 ) to dry ingredients

Mix until all combined

Pour in 8x8 pan or make muffins

Bake 350 degrees for about 20 - 30 min.

( time will vary depending on what you cook it in and your oven)

* The recipe is easily doubled and can be frozen.

* I once made corn bread croutons with the leftovers

http://glutenfreerecipebox.com/gluten-free-croutons/

( This recipe used gluten free bread I just substituted corn bread cut in cubes )

ENJOY

You won't be disappointed!!!

Friday "Fun" - Freeze Pops...

Homemade Freeze Pops

I came across these "Zipzicle" http://www.amazon.com/Zipzicle-Patent-D614043-Zip-Top-Ice-Pop/dp/B00CE1PQDE  and it reminded me of childhood fun. My children are older now, but with it being the middle of summer, I thought they would be a FUN cool treat for any age.  I love the idea that I can fill them with whatever I want and I know what the ingredients is. No dyes of any kind and even though they have some sugar each one has very little over all. They were inexpensive to purchase and reusable! If your looking for some different ingredients ideas just look online. Be creative and share what you filled yours with!

If you would like help reading labels, shopping and/or making meal planning easy contact me athttp://www.wholefood-living.com/contact.html

Tuesday "Try"... Pumpkin Bites

Pumpkin Bites

Yesterday I posted on my facebook page for Monday "Mention" 100 snack ideas. Today I decided to make the Pumpkin Bites which I picked from the many ideas. I changed it slightly for what worked for me. I used mostly no sugar almond butter and just a couple tablespoons of the natural peanut butter with added sugar.

Another trick I learned when I use to work in a bakery was to soak the raisins before you put them in with the ingredients ( you can drain them or if a recipe calls for liquid you can use the raisin water). It makes them soft and easier to eat, plus it adds moisture, because cooking will dry them out a little.

I then creamed the canned pumpkin, and the nut/ peanut butters together and added my nuts and seeds. I used walnuts, almonds, cashews and some pumpkin seeds.

Next I added all the remaining ingredients, and mixed together. Another alteration I made was adding half (2 Tb.) molasses and (2 Tb.) maple syrup instead of all maple syrup as the recipe suggested. 

I used mini muffin tins to bake the Pumpkin Bites. But before I put them in the oven I sprinkled a little coconut sugar on top.

This was my final product, a bit size treat. My daughter tried them and said they tasted healthy. I'm not sure if that is good or bad. Guess I'll find out if she ends up eating more. They can be made with banana instead of pumpkin, which I think I would try next time because I love the combination of banana and peanut butter.

Here is the original recipe:

Healthy Pumpkin Bites Recipe

http://www.snack-girl.com/snack/pumpkin-bar-recipe

(makes 14 or 28)
1/2 cup peanut butter (or any of your favorite nut butters)
1 15 ounce can pumpkin
1/2 cup whole nuts (choose your favorite)
1 ½ cup total of dried fruits (cherries, cranberries, apricots, raisins, coconut, etc.)
1 cup rolled oats
2 teaspoons pumpkin pie spice (optional)
4 tablespoons maple syrup (or to taste)

Preheat oven to 350 F. In a food processor, coarsely chop nuts and dried fruits. Mix nut butter and pumpkin until a well blended. Add the rest of the ingredients and mix. Taste to ensure the right level of spice and sweetness. Spoon into lightly greased muffin cups and bake for 30-35 minutes. Can be stored in refrigerator for 5 days.

For one pumpkin bite (14 in recipe) = 168 calories, 6.9 g fat, 25.2 g carbohydrates, 4.6 g protein, 3.0 g fiber, 47 mg sodium, 5 Points+

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and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Thursday 3 "Tips" to cut down on sugar...

Sugar and spice and everything nice, that's the feeling "sugar" brings to mind.

Sugar is not our enemy, and in moderation it can be our friend. Take a moment to read the ingredient labels on some of the food sitting on your pantry shelves, cabinets and in your refrigerator. Look beyond the obvious bag of cookies or can of soda, and check out the salad dressing, ketchup, peanut butter, yogurt, crackers, lunch meat, pickles, non dairy milk, creamer, cereal, bread, even gum, just to name a few. There is sugar everywhere (even in your medicines) and under many names besides the spelling, S-U-G-A-R.

To help bring awareness to how much sugar may be lurking in your food, here is just some of the other names that sugar can be found on your ingredients labels:

*high fructose corn syrup

*sucrose,

*glucose

*fructose

*lactose

*maltose

*dextrose

*honey

*corn syrup

*invert sugar

*invert sugar syrup

*molasses

*brown sugar

*evaporated cane juice

*dehydrated fruit juice

*corn sweetener

*fruit juice concentrate

*malt syrup

*raw sugar

*turbinado sugar

*sorghum syrup

*refiner's syrup

*beet syrup

*glucose syrup

*barbado's sugar

*muscovado sugar

*beet sugar

*carob syrup

*table sugar

*malt

*buttered sugar

*maple syrup

*rice syrup

*agave nectar or syrup

*powdered sugar

*corn syrup solids

*organic raw sugar

*golden sugar

*date sugar

*castor sugar

*golden sugar

*raisin sugar

*d-mannose

*sorbose

*galactose

*xylitol

*sorbitol

Don't let this list leave you discouraged, it's about bring awareness to the food we eat. So the next time you go to the grocery store try these 3 tips to help you start to cut down on some of the sugar consumed without even knowing it.

One

Read the label on that product your about to put in your cart to feed yourself and your family. Look to see if there is a another product comparable in price, that has less sugar with a similar serving size. 

Example -  if the product label reads 8 gram of sugar for 1/2 cup serving size

look for:

                  4 gram of sugar for 1/2 cup serving size

* or look for a label that may read " no sugar added" 

Two

When making a recipe that calls for sugar put less of the sugar then it requires. I do this all the time and I have rarely ever noticed a difference. And general speaking it doesn't usual effect the texture of consistency of the recipe.

Three

Start doing half and half with your food or drink.

Example - mix 1 pack of instant oatmeal (with 12 gram sugar) with 1 no sugar pack of instant oatmeal.

or

                 mix a bowl of yogurt (with 19 gram sugar) with a bowl of no or low sugar yogurt.

You will find over time that your palette will adjust to the taste of less sugar and you will wonder how you even use to eat so much.

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Tuesday "Try" ~ Gluten Free Product

O'Dough's Original Bagel Thins

http://odoughs.com/

I found these GF bagel thins at my local EarthFare store ( $4.99 for six bagels). Since I've gone Gluten Free I'm always in search of a product that delivers quality texture and taste. This one delivered all that and more because they are also non GMO and low in sugar ( only 1 gram for a whole bagel)! The texture was really soft but not gummy, and the taste was mild enough to not over power anything you would put on them. I was never a big bagel eater before but when I did eat them, I always had trouble with the amount of bread ( even GF ones) they are made with. So that is what sparked my interest when I saw these thin bagels. The first thing I made with one of them was a bacon, egg, and cheese ( for me - non dairy cheese). Oh boy was that good! Then next was a sandwich - Yum! And then one with non dairy cream cheese - Oh my! It is not something I would want to eat often ( because of price and it is still bread, and as you can see I've already had my quota for awhile) but every now and then - Oh yes! I will be on the look out for some of their other products. I think even those that eat gluten would like these as well.  ENJOY!

( I do not get paid to endorse this product)

Ingredients

filtered water

potato starch

soya flour

tapioca flour

chickpea flour

whole grain rice flour

cellulose fiber

glycerine

yeast

sunflower oil

sea salt

organic evaporated cane juice

Salba chia seeds

xanthan gum

baking powder

baking soda