Remember the importance of breakfast. This is key to your success. Skip breakfast and you'll be in trouble quickly.Let's look at some good choices for breakfast:
- an omelet and hash browns
- 3/4 c. of cottage cheese and 1/2 c. strawberries
- 2 slices of whole grain toast with peanut butter
- 2 eggs and an orange
- 1 cup chili and brown rice
- an egg and cheese burrito with a whole wheat tortilla
- whole grain waffle with protein powder in the batter, applesauce and yogurt on the top.
- George's Shake
Let's look at some quick meals for when you are on the run and can hardly remember your name. Try to always plan what and when you are going to eat. Plan for danger times. If you know you will have a meeting through lunch, bring something with you to have before the meeting. Know the choices in a convenience store so that the raisins or candy bars don't hop into your mouth while you are falling off the cliff. Try these options:
Look at some of these surprises:
When you are eating out, you can eat almost anywhere but you have to think through what you will have before you pick the restaurant. Most places will make you something special if you ask. Some places will have overwhelming cues - liking marvelous deserts singing from the case as you walk in. Don't go there when you are just starting.
Always check for hidden sugars. Read the label. You will be amazed where sugars lurk.
My mainstay is a mixture of brown and wild rice. Keeps for a number of
days in fridge and freezes well. Add a little protein and it packs great for a lunch at work. As is works in place of the nite spud (I can't eat potatoes). Add some olive oil when reheating if you want. Add a handful or more to an omelette. Throw some in your salad. Add broth, veggies and protein for soup.
Cook one cup of brown rice in 2 cups of chicken broth (canned or use concentrate or cubes of bouillion and water). Rice should absorb all liquid. Cook one cup of wild rice in 3 cups of beef broth (canned or use concentrate or bouillion cubes and water). Drain.Mix two rices together. Serve or store.
I love,no adore peanut butter.I use natural no sugar pb (about 1 c.)and blend it with about the same amount of silken tofu to make a spread to put on everyting!It's especially good on a chapati with a banana.Elvis would love it!
After I cook a pan of brown rice, I make up freezer bags that can be microwaved and taken out the door when rushed. Assemble as described: Use those little snack size zip lock bags. Put approx 1/2 cup cooked rice, a leftover veggie, a steamed broccoli spear works great as does a sliver of baked butternut squash or sweet potato.Put a good size piece of baked tofu (there are several flavors at Whole Foods Market) along side to give you your protein. Freeze.You can grab one, microwave it, take it straight to the car (still in the bag but in a paper towel 'cause it's still hot) and eat it right from the bag after it cools a bit. You can kind of squish it together while warm and the sticky rice will hold it together. You have a "sandwich" without the bread. Have some raw almonds along with it and some hot tea (I prefer Twig Tea) and you have breakfast in the car.
For breakfast I mix flax seed with some salsa and spread it on toast Sometimes I add a leaf of fresh spinach(I happen to love spinach) or sometimes a slice of tomato. Then I top it with egg whites which have been microwaved. The salsa gives it some zip.
I mix a package of firm silken tofu lite, 1tbsp. of peanut butter (no sugar) 1 cup of soy milk in a blender and then add 1 packet of instant sugar free pudding and 1 tsp of flavoring.I mix this in a blender and have great pudding dessert. I do not seem to be sensitive to aspartane although I am careful about how much I use.
I have been using spelt flour and spelt products in place of white flour. I add it to whole grain pancake mix for pancakes or waffles, I make cornbread with spelt flour (omitting the sugar of course) and whole foods also carries spelt tortillas and various spelt breads. I like to toast the tortillas in a dry cast iron skillet and while still hot sprinkle some low-fat cheese (Farmers is good) on the top, you can add salsa or even some scrambled eggs, roll up while still warm and you have a breakfast on the go. Whole Foods also has their own brand of a whole wheat triscuit. I keep a box of theese in my car along with a supply of raw almonds to snack on in case of an emergency. If planned ahead, you can add a cheese stick and a piece of fruit and have lunch in the car on long distance trips.
Try oatmeal with cottage cheese mixed in. First make the oatmeal, then add the cottage cheese. You may have to heat it some more to get the cheese to melt. Add some cinnamon and nutmeg, too!
Here's one I just rediscovered. Buy a packet (or two) of frozen baby limas. In a bowl, whisk together a little good olive oil, some wine vinegar, some dijon mustard, salt and pepper and some dried tarragon. Cook the limas in a little water, covered, until they are hot. Drain and mix with the dressing and marinate in the refrig. I eat 1/4 to 1/2 cup of these in the late afternoon...yummy and great for that gap between lunch and dinner. Also wonderful tossed into a lettuce, tomato and cucumber salad.
Re sugar in breadmaking. There is NO reason to add it. Only two ingredients are really essential for bread and they are flour and water. The natural yeasts in the air will leaven it. It does take time. Perhaps the sugar and commercial yeasts added does cut down on the time necessary from start to finish, but the flavor of really good bread develops with time. I recommend bakers look into the books of good bakers and learn how to make bread without the addition of sugars. Dan leader, Bread Alone; Joe Ortiz, The Village Baker; Nancy Silverton, Breads From the LaBrea Bakery.(See October newsletter for links to order) To put the recipe I use on line is a bit lengthy, so I suggest research. One hint that might help, Use the sponge method, use potato cooking water for the liquid (yeastys love it) and give the process more time. It adds flavor to your breads
Mexican Lasagne: I used to make this dish when I was doing McDougall, except now I can add meat and cheese if I want. I make up a basic mixture of 2 cans black beans, 1 can stewed tomatoes, 1 cup corn kernels, onions, peppers, etc. & you can add ground meat if you like - season it with 1/2 cup salsa, 2 tsp chili powder, 2 tsp cumin, 1 tsp salt, 1/8 tsp cayenne pepper. Cut some corn tortillas - alternately layer the corn tortillas and the mixture. If you're using cheese, sprinkle it on top. Cook at 375 degree for 1/2 hour. I serve this with Spanish rice made with brown rice - to 3 cups of rice, add 1 can stewed tomatoes, onions, sliced black olives, onions & any other veggies you like, cheese if you like - I use the same seasonings in this. Bake with the lasagne. My family really eats this up!
Hippie mashed potatoes: When my children (now in their early 20s) were in elementary school, I used to make mashed potatoes with the skins on. We called them "hippie mashed potatoes" because I had gotten into eating potatoes with skins in the '60s when I was a hippie as part of eating healthier. My kids have always loved this, but now I make it with lots of garlic and some olive oil - cook garlic and onions with the potatoes, mash them up with olive oil instead of butter. You can also add dried onion soup mix for more flavor.
Stuffed green peppers - So many bell peppers from the garden, I decided to stuff them with ground turkey. Dug out an old recipe and found it called for bread crumbs - well I'm sure the old package of bread crumbs I have are white bread! Then I remembered I had some leftover whole wheat cous cous - Trader Joe's has whole wheat cous cous - so I used that and they were yummy. Everyone loved them.
Since my angioplasty, I am on lowfat and low cholesterol...
I bought one of those great salsa makers that chops veggies. I chop up a potato, brown it in a teensy bit of canola oil, add 1/2 c. eggbeaters and season with salt sense and lots of black pepper...my only vice now is flavored coffee...
I have had a problem with hunger at 11 AM and 3 30 PM. I don't drink diet soda or caffeine anymore and there is just sooo much water I can drink. But if I use two scoops of protein powder instead of one in milk after I eat my morning oatmeal, the problem is solved. The hunger doesn't come until lunch time. The less milk I use the better this works.
Use the Greek pita, the larger and fatter kind. It has little sugar, lots of fiber. place your choice of salad mix on top. We use lettuce, tomatos, cukes, onions, garlic, fresh basil and oregano, but you can use whatever you choose. I then add black beans and Greek olives and feta cheese. Sprinkle balsamic vinegar and good olive oil and dinner is ready. Salt and fresh ground pepper to taste.
Hain vegetable crackers (stone ground whole wheat) with neufchatel c
2. Look in your health food store for instant meals-in-a-cup (just add boiling water). I like the pea soup, lentil soup, polenta with cheese, and take these travelling.
Idea 1: basic vinaigrette. In blender jar, 1 part coldpressed extra-virgin olive oil, 1 part balsamic vinegar, 1 part wine vinegar. Salt, pepper, some pressed garlic, dijon mustard, and dried tarragon or basil or both. Whirl until blended. Delicious! I use one or two tablespoons for a huge salad bowl that feeds four of us...that's not too much fat. Also good for marinating cooked vegis.
Idea 2: half plain nonfat yogurt, half lowfat sour cream; dried dill; salt, pepper, some pressed garlic. This stuff is SO versatile. Good with grated or chopped cukes as a dip; good on baked potatoes; good for potato salad; bean salads; you name it. As you get used to yogurt and like it more, cut back on sour cream.
I find that adding about 3 strawberries to George's Shake makes it have a different texture and flavor. It also makes it visually more appealing
Take a 32 oz. container of non-fat plain yogurt, and drain it in cheese-cloth overnight. (It helps to twist the cheese-cloth so all the water comes out. Peel a cucumber and grate it on a cheese grater (including seeds). Drain well in cheese-cloth, about 2 hours. Combine drained yogurt & drained cucumber. Crush 2 cloves of garlic & add. Sprinkle in salt & pepper to taste. Mix well. Spread on whole grain crackers or pita for a great lunch or snack. Yum!!
Here are some ideas that are popular around our home.
TURKeY BURGERS
Turkey patties are pale and, to some people, unappealing in taste and appearance. Fixing them using this recipe solves that and tastes really good. I buy frozen, ready made ground turkey patties which I thaw the day before in the regrigerator.
(For 5 patties) In a 10-12" skillet over medium low heat place
1/4-1/3 C Low Sodiuum Tamari Sauce (found in your oriental food section)
2-3 Tablespoons of Plochman's Stone Ground Mustard
Mix together in skillet and place turkey patties into sauce. Turn patties to coat both sides then cook without a lid over medium heat until done. May be served on whole wheat buns with "the fixin's" or as a plain pattie with a salad and steamed vegies on the side. Variations: you can press minced onions into the patties before putting them in the pan and/or you can melt shredded cheese on top just before they're done. (Note: My husband, who doesn't like mustard, thinks these are great and my friend's husband, who stated firmly that, "Real men don't eat turkey burgers!" always comes back for seconds...and thirds!)
T 'n T SALAD
1 can water packed, solid white tuna
Cottage cheese
1 whole tomato per person
Mayo
Dill (optional)
Salt and Pepper
Drain liquid from tuna. Place in bowl and flake apart with a fork. Mix in enough cottage cheese to at least double your volumn (do this to your taste preference). Add 1/2-1 Tablespoon of mayo. Add a sprinkle of dill to taste and mix in thoroughly. Set aside. Take a whole, washed tomato and slice off the stem-end, set aside. Scoop out the tomato's seeds and pulp leaving the shell intact. Mix the seeds and pulp into the tuna and cottage cheese, season with salt and pepper to taste. Fill the tomato shells with the mixture, mounding it up above the top of the shell then place the stem-end slice of the tomato back on top like a jaunty cap. Serve with Triscuits. Very satisfying on a warm day.
For cooler days, try the following-
BEAN SOUP
1 can refried beans
1/2-1 can water
1 C (or more) salsa
Minced onions w/1/2 cup water
Dried pepper flakes (to taste)
Put the minced onions in the pan with 1/2 cup of water, cover and bring to low simmer until onions are soft. Add refried beans and water. Mix together until blended. Add salsa and dried pepper flakes. Bring up to temperature and it's ready. If your salsa makes the flavor too sharp, you can add 1/2 Tablespoon of butter to round the edges. Serve with any of the following as toppings: Crushed corn chips, shredded cheese, sour cream.
ODDS AND ENDS
I find it convenient to have one bag of diced onions and one bag of finely minced onions in slide-lock freezer bags in my freezer. I just do a big batch of onions all at one time and then freeze them up so they're always handy. They make such a difference in so many dishes.
I have come across packaged, liquid egg whites in the Whole Foods Market. They are an handy means of adding extra protein to egg dishes. I can't taste any difference between egg whites from an egg in the shell and egg whites from the package..
I'd like to share a delicious recipe for a morning breakfast.
1/2 Cup cranberry juice (R.W. Knudsen- Just Cranberry)
1/2 Oat Milk
2 Tsbls organic Oats
3/4 Cup mixed berries
2 Tsbls Ulta Fiber ( Low allergy fiber)
2 Tsbles Whey Pro 290 ( by Biochem)
1/2 water
4 ice cubes
Blend, and it makes a delicious healthy protein shake. Great for people with food sensitivities and of course for us sugar sensitive folks.
What a great idea to share menu suggestions! Here are some of mine:
ANYTIME CHICKEN
This suggestion uses skinless, boneless, individually frozen chicken thighs (I buy them in six pound bags from Price Club/Costco and cook them all at one time). In a turkey roaster stack all the frozen pieces in on top of one another. LIGHTLY season with salt and pepper as you stack. Cover with lid and place in a 350 degree oven. The baking time is determined by the quantity in the pan, anywhere from an hour and a quarter to two hours. The smell and appearance will tell you when it's done.
There will be lots of liquid around the cooked meat, set this aside to use as au juice or you can wisk in mashed potatoes (see following suggestion) as thickening to make a light gravy (not the same as gravy made with flour but can be a nice change from au juice). Variation: You may want to season your chicken by adding a package of DRY salad dressing seasonings in place of the salt and pepper. There is a wide assortment to choose from, be sure to read your labels for hidden sugars.
There will be enough here for dinner, lunches during the week, and protein noshes.
MASHED POTATOES
These can be made using potatoes that have been steamed with their skins on. White Rose, Yukon Gold and red potatoes, in fact most thin skinned varieties, work well for this. Using the flavor-rich water from the steamer, mash the potatoes using a mixer or food processor, be sure to use enough liquid to make them light. Season to taste. If you only use the potato water and don't add milk or the liquid from the chicken, you can use these as your evening potato. Variations: Along with the potatoes you can also steam some of your favorite winter squash which can then be mashed (without its skin) together with the potatoes. Add a generous amount of shredded cheddar cheese, an onion sauted in butter, Spike Seasoning and you will have a very tasty, satisfying side dish. Because of the added cheese, this wouldn't be good as your evening carbohydrate.
HEAT RELIEF
This suggestion is for those who have a Champion Juicer.
Peel a red grapefruit as you would an orange. Divide it into segments, keeping the membrane with each segment. Remove seeds. Place on cookie sheet, cover with plastic wrap and freeze. Once frozen, run through your juicer with the blank in. You will have a refreshing, semi-tart, sorbet-like treat. Try it, you'll be pleasantly surprised! Because grapefruit contains some fruit sugars, this needs to be eaten with, or after, a solid protein.
>Great suggestion, staple meals! I have one. It's a breakfast idea and I make it on Sunday and have it all week. Here goes:
CRUSTLESS QUICHE
6 eggs
4 oz feta cheese (I like Athenos brand with sundried tomato and herbs -- get it in the deli section of my grocery store)
1/2 cup chopped onion, 1/2 cup sliced mushrooms, 3/4 cup spinach ( I get frozen spinach and cook it first -- doesn't take long at all, but fresh would probably be REALLY good), 1/3 cup milk, a little black pepper.
Spray a glass pie plate with a little olive oil spray (or Pam I guess). Mix cheese and veggies in a bowl and pour/place in pie plate. Beat eggs, milk and pepper in the bowl and pour over cheese and veggies. Bake 35 to 40 minutes at 350 degrees. After cooked and cooled, cut into 6 slices and have one each morning with a slice of whole grain toast and perhaps with ham if you need more protein. It's really yummy and sticks with me quite well.
By the way, if cooking spinach first sounds like too much of a pain, leave it out. The quiche will still be MMmmm good!
For breakfast I put 1/3 cup stone ground or irish oats and 1 cup water in my small crockpot. In the morning I mix it with 1/2 cup Nutlettes, 1/2 banana or apple and 1/2 cup soy milk. Then I sprinkle cinnamin on top. Nutlettes is a soy cereal with no sugar and 122 isoflavones which is a good source of natural estrogen. It also has 25 g of protein and 9 g of fiber.
What to do with this exotic, high-protein quinoa and amaranth?
I invented a dish I wanted to share with everyone. Cook the quinoa or amaranth (natural foods stores can tell you how - it's not hard and cooks faster than rice). Place 1/2 to 3/4 c. of cooked quinoa or amaranth on a microwaveable place. On top of it place about the same amount of cooked black beans (or any other bean you like). Beans made at home which have been flavored with spices are best. Heat 1 minute or so in the microwave. On top of that combination artfully place some chopped onions, chopped tomatoes, chopped avocado, fresh cilantro and sour cream (non-fat or low fat will do.
One of the best meals I came up with is my seasoned green french cut beans and skinless grilled chicken breasts. The chicken comes frozen and ready to eat once heated. The beans I either steam or boil with the canned water, garlic powder, onion powder a little mustard powder pepper and if you want, a salt substitute. I use the beans in place of the rice or pasta that I love and am now doing without. I add a small amount of finely shredded cheese(any kind) to the beans ( just enough to add a little color and texture to the beans) and it melts from the heat of the beans. With the chicken on top, it is great! C.B.
I've just begun to alter my diet and I'm no gourmet but here goes...
For a lean meal (or healthy snack) I drain a can of spinach and cook it with olive oil, garlic, and lemon. After heating the spinach I spread it on whole wheat pita bread. I top it with two slices of provolone cheese and microwave to melt the cheese. Everyone in my family has wanted to try my "quick-and-easy spinach cheese pie." It is delicious and satisfying!
I used to put sugar on my oatmeal in the morning, now I eat it the Scottish way: With salt, butter and milk. Strangely enough the switch was very easy.
I think this is the best breakfast in the world: 1/2 cup non fat plain yogurt, 1/4 cup non fat ricotta mixed together until creamy. Then add 1 cup strawberries or any other fruit. If further along in wt. loss add 1/4 cup grape nuts. It's heaven!!!
To help with both the need for estrogen rich foods (for those who are menopausal or perimenopausal)and improving what you eat for lunch, I use left over rice, reheated, steamed broccoli or other steamed vegie of choice and 2 ounces of finely diced tofu sauteed crispy in one teaspoon of sesame oil (tastes like sesame). This is very satisfying and seems to completely alleviate the late afternoon munchies.
A favorite breakfast is leftover brown rice fried and an egg stirred up and cooked with it. A really good snack food is roasted soy nuts and an apple. Takes away the craving for other snack foods.
CG.
I make plain instant oatmeal every morning (no sugar). Right when I add the boiling water I mix in a tablespoon of cashew butter (or sugar-free peanut butter) Then add one chopped apple and a sprinkle of cinnamon. I get my protein, fruit and complex carb all in one bowl. And it is so satisfying and tasty!
Here's my tofu sandwich, which is great for portable lunches. Into 1/2 of a whole wheat pita pocket, place one piece of baked tofu (White Wave makes a good variety of seasoned, baked tofus), a slice of cheddar cheese, some sliced onion, and mustard of your choice. Zap it in the microwave to melt the cheese a little, wrap it up, and away you go. It's really yummy.
KK
Instead of Mac & Cheese, try:
Canned Green beans with a piece of cheese melted on the top! It tastes better than it sounds, and I love it because it takes about 3 minutes to make. The green beans are squishy with a consistency like macaroni.
Tofu Jerquee---a spicy snack based on soy. Perfect for vegetarians. One sack (quite small) has 150 calories and 15 grams of protein. I eat that in the afternoon with a cup of green tea, and I do not get the munchies before dinner at 6.30 or 7.00.
Another good one: when I steam broccoli for dinner, I do lots extra, and pack it, cold, for lunch the next day. Goes well with a yogurt dip or just salt.
Make sure to check the label of the Jerkee for disguised sugars;
I would be interested in a list of fast food foods that are okay.
Here is one I like: I get Wendy's Taco Salad, then put the chili on a Wendy's potato and throw out the chips. But the chili seems to be kind of sweet. . .
Anyone want to add your favorite fast food tips?
Trying to recover from the effects of Easter Candy? Go ahead and eat those hard boiled eggs. Stay steady and don't forget that the edginess and irritability comes from the black jelly beans, not your personality!
For breakfast, I like oatmeal with Grapenuts, raisins, and peanuts with their skins on. I microwave it with water ... Miso soup is another of my favorites. I add tofu, seaweed, green onions, and bean sprouts.
The Grapenuts and raisins may have too much sugar for many people. Many of my clients add protein powder and cinnamon to their oatmeal and are delighted with both the taste and the effect. Kathleen.
I cook wild rice w/beef broth, brown rice w/chicken broth (in place of the usual and boring water) then mix equal amounts. Very tasty. Transports well, freezes well. For a quick and easy meal I add a vegetable and chicken or turkey breast. My co-workers always comment on how good my lunch smells!
Any time I make an entree like broiled/grilled/baked chicken breasts, I make extra and freeze in single servings for easy lunches or snacks.
P.M.
I've never been a big tofu fan, but a friend shared her simple tofu salad recipe: Mash up some tofu with mayo and mustard (choose your type), add chopped pickles, salt and pepper. There you are! I add chopped celery, or whatever I have that appeals. I try to keep some ready in the fridge. I was trying to eat just salads for lunch, but a couple tablespoons of this tofu combo adds some great quality non-animal protein! N.P.
For a wonderful potato salad at bedtime (or any other time), I steam some potatoes in my rice cooker until tender, cut them up and pour Zesty Italian salad dressing on them while they are still hot. Chill and enjoy. They will keep in the fridge for a week. J.W.
How about 2 eggs, a little leftover brown rice, a little chicken broth (there are 2 or 3 brands at health food stores that have no added sugars) and a little cinnamon -- stir it up just a bit or make an omelet -- turns out like a cross between french toast and rice pudding!
Another hint: The "adult" drinks like Ensure have ridiculous amounts of sugar in them. (A doctor I saw once recommended this to me, and I said, "That stuff is full of sugar." He looked at me a little blankly, then said, " Well, that's no big deal." One of the old timers....) C.L.
A good breakfast for me is some leftover chicken (baked, of course) cut up into -- of all things -- oatmeal, thereby treating oatmeal like the grain item it actually is. Split pea soup and toast also does a good job for me. PN.
I microwave a bowl of frozen petit peas and fry 2 eggs for breakfast. I find if you give yourself your favorite veggies in the A.M., it's a lot easier to shift the way you eat at breakfast.
If I'm going to slip, it's usually in the afternoon. So I try to be sure that my lunch has plenty of protein and veggies as they provide a solid base to get me through 'til dinner.
I don't much like cauliflower, but this soup is really good.
Chop and cook a head of cauliflower in chicken broth (the kind with no sugar). Then puree it in the blender. Add as much of the broth as you want to get the thickness you like. Season with salt and pepper. Add a little cheddar cheese if you like. This makes a tasty and filling way to get your vegetable. I suppose you could use milk instead of the broth, but it comes out very creamy without it. A similar broccoli soup might be good also. Maybe I'll try it. C. G.
A good salad dressing or dip:
One part olive oil to 6 parts wine vinegar
1/2 teaspoon of Maggi sauce
1-2 teaspoon of crushed mint (or fresh)
1 teaspoon mustard
Enough milk to make it cloudy - or - instead of milk - blend in siklen tofu to make this a creamy dressing.
Sounds like a lot of vinegar in proportion to oil, but the milk or the tofu really cuts the tartness and you end up with a delicious zesty dressing. Thickness depends on how much tofu you want to add. The mint adds an interesting almost sweet flavor and is something different. S.
Have you found any great hints? Will you share them?
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