Healthy Low Carb Eating

Here is a link to my blog post about low carb eating and some of my favorite recipes. --Karen Smith

Friday, November 8, 2013

A Few Words of Wisdom Regarding Healthful Eating

How I Found Out About Low Carb Eating

(Skip down to nearly the end of this post for links to some of my favorite low carb recipes.)

Over two years ago at the end of July 2011 Bob heard about the book, Why We Get Fat and What to do About It by Gary Taubes. Bob had heard about it on NPR while commuting from work. I was still in my "breading making phase," as well as, "calorie in and calorie out" accounting phase. I was extremely frustrated with my weight, 192 lbs @5'8," considering my fitness/activity level. I should weigh less, not be gaining weight.  I had spent the past 5-6 summers and the current 2011 summer attending summer intensive with my gymnast daughters at Patterson's Gym. We would sweat to P90X and Insanity together, and, YES, I could lift large shrubbery, but I was plump. And, not pleasingly so. I continued exercising throughout the fall and winter. I'd cross country ski, snow shoe and swim laps at the Orem Rec indoor pool. I never ran because of my back pain. So, I read the book.

I know I'm a couple of decades behind regarding the low carb diets, but I was flabbergasted. After reading the book I discovered why I had been gaining weight. My diet was laden with sugar and fiber-less carbohydrates. I was raised through the low fat generation. Food was healthy as long as it was low fat; consequently, it didn't matter that it was highly processed, fiber removed with sugars and salts increased to make it palatable. Food companies can't sell nasty low fat food when it doesn't taste good. Salt Sugar Fat: How the Food Giants Hooked Us. The book Why We Get Fat doesn't provide a diet, but rather sets the reader on the right track towards healthy eating.

 Atkins Ain't that Bad

At the Atkins diet website (During the 1970's Atkins was the famous bacon and eggs diet.) provided some helpful recipes and a downloadable carb-counting booklet. Atkins now promotes getting the basis of your carbohydrates from green vegetables. Avoid white rice, white flour and potatoes like the plague. By the way I never actually adhered to Atkins Induction phase, the 20 carb per day period at the beginning of Atkins. I included nuts and berries in my beginning efforts at the diet. I did experience the "Atkins flu" for a good three weeks, too.

I continued to exercise which is also hard to maintain during such a drastic diet change. After a week of low carb and a couple of pounds lost, my feet didn't hurt any more. I'd been going to the podiatrist for over a year and purchased lovely sports orthotics for my shoes. My left foot had been beset with plantar fasciitis. The water weight loss during the initial period of a low carb diet must have relieved the inflammation in my feet. Dr. Robert Lustig says regarding the initial weight loss of a low carb diet is " due to loss of liver and muscle glycogen, which is surrounded by water." Fat Chance: Beating the Odds Against Sugar, 186

Three months and a 28 pound weight loss later I continued on my merry, little, low carb way. Holidays and boredom didn't mess me up. I could bend over and my belly fat didn't cut off my wind by filling up my body cavity reserved for important life-sustaining organs. I was not a low carb purist. I had birthday cake at my children's birthday parties. I have six children and one husband, so that's a lot of cake slices. I'll have a piece of pizza sometimes, but I don't eat bread regularly and I never have cereal from a cereal company. Steel cut oats with sucralose drops. Eggs and cheese. Sugar free cocoa with more of the sucralose drops and cream. I'm no longer a fat-a-phobe. There are fats to be avoided: transfats, omega-6; but, you must remember that fat can be your friend. My goal is to keep my insulin down and not be hungry. Avoid the bad fats, eat low sugar and high fiber.

 Say No to Sugar and Discover Where It Hides

 Although, Why We Get Fat by Taubes doesn't present a diet plan, it points in a general direction; and, Dr. Lustig is helpful in suggesting  a diet concept in Fat Chance.  He says, “Do we need to avoid restaurants and supermarkets like the plague? Do we need to eat what our ancestors did or eschew all carbs? I would propose that all we need to do is eat ‘safe carbs.’ That means low sugar to prevent insulin resistance, and high fiber to reduce flux to the liver and prevent insulin hypersecretion. And while we’re at it, eat ‘safe fat,’ that is, real fat rather than synthetic fat (such as transfats, which can’t be metabolized) . . . eat real food. All real food is good. It’s what we do to the food that is bad. Keep the food intact—you can steam, boil, or grill it.”  Here’s a chart of foods which are categorized in green light, red light fashion. Green is good for you. Red means highly processed.

 Exercise

Also, exercise is so important. Lustig says, "Exercise is the single best thing you can do for yourself. It's way more important than dieting, and easier to do. Exercise works at some many levels--except one: your weight." Fat Chance,   . Exercise helps me feel better in my head and can be energizing for the rest of the day. But after 18 months of low carb my exercising was curtailed by viruses and injuries, maybe even older age or even perimenopause. Nine months ago I didn't feel well and then things happened like tennis elbow, trigeminy and back pain. Now, over two years from beginning my low carb adventure I've regained ten pounds with the inches that accompany them. So, time to investigate some gentle exercise. I'm not into that type of exercise because sports don't tend to be gentle and exercise needs to be fun.

Enough background on why I'm trying to be low carb. Check out the YouTube video of Dr. Robert H. Lustig's lecture to medical professionals about the dangers of sugar/fructose Sugar: the Bitter Truth.

My Favorite Low Carb Recipes

Flaxseed Wholewheat Waffles
Maple Cream Cheese Spread
Deviled Eggs
Sugar Free Cocoa or Low Carb Hot Chocolate
Flaxseed Pancakes
Stroganoff with Cabbage
Taco Salad with Sour Cream
Low Carb Enchiladas
Chicken and Egg Salad
Flaxseed with Milk and Drops

I don't include simple meals in my recipe list. I figure salad and green veggies are easy for you to prepare. Burgers, steaks, eggs and protein shakes are easy, too. 

Lovely Snacks

Mixed nuts are great and even better with the fibrous skin included on each nut. Remember not to eat too many. Look at the serving size which usually are about an ounce. I like an Atkins bar every once in a while. It can get pricey is you eat these too often. Sugar free chocolate can be divine especially Amberlynn's Sugar free Belgium chocolate. I love it when she has a roadshow at Costco. I'm afraid Amber knows me on sight:) 
Now for a maltitol warning. You don't need to include sugar alcohols in your carb count, but you may want to consider with whom and where you will be going later in the day or evening after consuming maltitol.  As Donkey said to Shrek and Shrek said to Donkey, 

"Man, you gotta warn somebody before you crack one like that. My mouth was open and everything."

"Donkey, if that was me, you'd be dead."

When you consume maltitol depending on your tolerance for the stuff your friends, acquaintances or unwary shoppers may be unsuspectingly putting their lives at risk simply being near you.


To locate low carb recipes and inspiration for dinner Google low carb recipes and see what you get. Karen Barnaby's gourmet recipes look good. Search Pinterest as well. Here's a low carb recipe board.

Marilee's Cheesy Smashed Potatoes

1 lb red potatoes (about 3 med) cut into chunks

1 cup bite-sized cauliflower florets

1/4 cup light sour cream

1 cup sharp or mild cheddar cheese, grated

salt and pepper to taste

1. Place potatoes and cauliflower in large saucepan. Add enough water to cover.
2. Bring to boil on high heat. Reduce heat and simmer until veggies are tender (about 20 minutes). Drain; return to pan.
3. Add sour cream; mash until veggie mixture is light and fluffy. Stir in cheese. Season to taste.

Note: I never measure the ingredients. Use any kind of potato and be generous with the cauliflower. Add a little milk if you'd like. It is a very flexible recipe. Enjoy!

Karen D's Fast Homemade Rolls

Takes about 1 hour 15 minutes to make - from start to finish.

Makes 4 loaves of bread or 4 dozen rolls.

10 1/2 cups white bread flour (Lehi Roller Mills Turkey Brand Flour @ Costco)

2/3 cup sugar

1 Tbl salt

3 rounded Tbl Saf-Instant yeast (Macey's in freezer section)

3 Tbl liquid Lecithin (Macey's) (store this at room temperature)

4 cups HOT tap water (I use close to 5 cups to make it really sticky)

1. Mix dry ingredients. 
2. Add lecithin (by squirting onto dry ingredients about the size of a quarter for each tablespoon. Do not try to measure)
3. Add water.
4. Mix for 1 minute and check consistency. If dough is too dry, add more wwater. Dough should be very sticky. (Sticking to the beaters and sides of the bowl.)
5. Mix for 5 minutes. Do not add more flour to the dough after it has finished mixing.
6. Spray counter, rolling pin and pans with Pam. (no flour)
7. Shape loaves or rolls and cover with a dish towel. 
8. Let raise 25 minutes. 
9. Bake at 350 degrees for 25 minutes.

To shape rolls: Roll out 1/4 of the dough in a circle. Spread with melted butter. Slice like a pie in 12 pieces. Roll the dough from the outside in and place on a cookie sheet. I fit 2 dozen rolls per large cookie sheet. After baked, spread melted butter over the top of the rolls.

Lisa J's Favorite Corn Bread Recipe

1 cup margarine
2 cups sugar
4 eggs
2 cups corn meal
1 1/2 cups flour
1/2 tsp salt
4 tsp baking powder
1 1/2 cups milk

1. Cream butter and sugar together.
2. Add eggs and cornmeal.
3. In a different bowl, sift together all the dry ingredients.
4. Into the creamed mixture, add a little dry mixture and then a little milk and continue alternating until all is mixed.
5. Pour into a greased 9 x 13 pan. 
6. Bake at 375 degrees for 30-40 minutes.
7. Serve with whipped honey butter.

Chocolate Cake in 5 Minutes

Ingredients:
Beware! This is too easy to be healthy. JNae has been grounded from them for two weeks:)
microwave oven
mug-sprayed with non stick spray aka PAM (or greased)
4 T cake flour (all purpose will be OK)
4 T white sugar
2 T cocoa
2 T whisked egg (1 whole egg can be too much)
3 T milk (Marta D. would use 3 T homemade yogurt.)
3 T oil (Chrissy would use 2 T pureed bean & 1 T oil:)
1/4 tsp vanilla or cinnamon
3 T chocolate chips (Karen would use 2 ozs. of 86% cacao.)
Instructions:
Mix flour, sugar and cocoa.
Spoon in egg.
Pour in milk and oil, and mix well.
Add chocolate chips.
Put in microwave for 3 minutes on maximum power (1000 watt).
Wait until it stops rising and sets in the mug.
Tip contents out of mug onto saucer and enjoy!

Kale Chips & Other Winter Greens

Here's a link to the Utah State Extension Service's recipe for kale chips as well as a strawberry spinach salad.  Scroll down to the chip recipe. Kale Chips
Ingredients:
1 bunch kale
1 Tbsp olive oil
1 tsp seasoned salt
Directions:
1. Preheat an oven to 350 degrees F. Line a cookie
sheet with parchment paper.
2. With a knife or kitchen shears, carefully remove
the leaves from the thick stems and tear into
bite size pieces. Wash and thoroughly dry kale
with a salad spinner. Drizzle kale with olive oil
and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burned,
10 to 15 minutes.
 Kale chips recipe

Magic Syrup

Renee T. has shared this classic frothy vanilla and buttermilk syrup with me and now it's my go to recipe every time! --Karen S.

Magic Syrup 

Combine the following in a medium sauce pan or a 2 quart microwavable bowl:
1/2 C. butter (Butter is best.)
1/2 C. buttermilk (Buttermilk substitute of 1/2 C. milk and 1 T of lemon juice is good, too.)
1 C. white sugar (Brown sugar is a good substitute.)
Heat till simmering.  The longer you simmer the thicker it will be. It doesn't take long.

Take off heat and add:
1 tsp. vanilla
1 tsp. scant of baking soda (This reacts with the acid in the buttermilk to make it foamy.)

Candy Recipes from May 2012 RS Monthly Meeting

Here is a link to the handouts from the candy/chocolate class we had for RS in May 2012:Truffles, Toffee, Caramels, Altitude Conversion Chart, Cold Water Test

Caribbean Fruity Sasa

Ingredients

• 1 cup diced fresh mango
• 1/2 cup diced fresh pineapple
• 1/2 cup diced papaya
• 1 fresh jalapeno pepper, seeded and minced
• 1/2 medium red onion, finely diced
• 3 tablespoons lime juice
• 1 tablespoon olive oil
• 1 teaspoon salt, or to taste
• 1 tablespoon chopped fresh mint

Directions

1. Toss together the mango, pineapple, papaya, jalapeno pepper, and red onion in a bowl. Pour in the lime juice and olive oil. Season to taste with salt, and stir to combine. Sprinkle with chopped mint leaves before serving.

Peanut Butter Bars

1 cup butter or margarine, melted
2 cups graham cracker crumbs
2 cups confectioners' sugar
1 cup peanut butter
1 1/2 cups semisweet chocolate chips
4 tablespoons peanut butter


Directions
1. In a medium bowl, mix together the butter or margarine, graham cracker crumbs, confectioners' sugar, and 1 cup peanut butter until well blended. Press evenly into the bottom of an ungreased 9x13 inch pan.
2. In a metal bowl over simmering water, or in the microwave, melt the chocolate chips with the peanut butter, stirring occasionally until smooth. Spread over the prepared crust. Refrigerate for at least one hour before cutting into squares.

Sun Dried Tomato Basil Orzo pasta salad

Ingredients
2 cups uncooked orzo pasta
1/2 cup chopped fresh basil leaves
1/3 cup chopped oil-packed sun-dried tomatoes
2 tablespoons olive oil
3/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon ground black pepper




Directions
1. Bring a large pot of lightly salted water to a boil. Add orzo and cook for 8 to 10 minutes or until al dente. Drain and set aside.
2. Place basil leaves and sun-dried tomatoes in a food processor. Pulse 4 or 5 times until blended.
3. In a large bowl, toss together the orzo, basil-tomato mixture, olive oil, Parmesan cheese, salt and pepper. Serve warm or chilled.

Carrot Cake Cookies

Ingredients
Cookie Dough:
3 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup softened butter
1/2 cup vegetable shortening
1 cup white sugar
1 cup brown sugar
2 eggs
1 teaspoon vanilla extract
1 (8 ounce) can crushed pineapple, drained with juice reserved
1/2 cup grated carrot
1/2 cup golden raisins
1/2 cup chopped walnuts

Frosting:
1 (8 ounce) package cream cheese, softened
1 tablespoon softened butter
2 cups powdered sugar
1 tablespoon juice from canned pineapple




Directions
1. Preheat an oven to 375 degrees F (190 degrees C). Lightly grease 4 cookie sheets.
2. Whisk the flour, baking powder, baking soda, cinnamon, and salt together in a mixing bowl; set aside.
3. To make the cookie dough, beat 1/2 cup butter, shortening, white sugar, and brown sugar with an electric mixer in a large bowl until smooth. Add 1 egg and allow to blend into the butter mixture before adding the second egg and the vanilla. Mix in the flour mixture until just incorporated. Fold in the crushed pineapple, carrot, raisins, and chopped walnuts, mixing just enough to evenly combine. Drop onto the prepared baking sheets by the heaping teaspoonful, allowing 2 inches of space between the cookies.
4. Bake in the preheated oven until the edges are golden, 10 to 12 minutes. Allow the cookies to cool on the baking sheet for 1 minute before removing to a wire rack to cool completely.
5. To make the frosting, beat the cream cheese and 1 tablespoon of butter with an electric mixer in a bowl until smooth. Add the confectioners' sugar and pineapple juice. Beat until no lumps remain. Spread the frosting on the cooled cookies, and allow to dry completely before storing.

Strawberry Spinach Salad

Ingredients
2 tablespoons sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
1/2 cup olive oil
1/4 cup distilled white vinegar
1/4 teaspoon paprika
1/4 teaspoon Worcestershire sauce
1 tablespoon minced onion
10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces
1 quart strawberries - cleaned, hulled and sliced
1/4 cup almonds, blanched and slivered




Directions
1. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover, and chill for one hour.
2. In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving.

Chocolate Mint Cake

Ingredients
•1/2 cup butter, softened
•1-3/4 cups sugar
•3 eggs
•4 ounces unsweetened chocolate, melted and cooled
•1 teaspoon vanilla extract
•3/4 cup 2% milk
•1/2 cup water
•1-3/4 cups all-purpose flour
•3/4 teaspoon baking soda
•1/2 teaspoon salt
•FILLING:
•1 cup heavy whipping cream
•3 tablespoons confectioners' sugar
•1/8 teaspoon peppermint extract
•3 to 4 drops green food coloring, optional
•ICING:
•1 cup (6 ounces) semisweet chocolate chips
•1/4 cup butter, cubed
•1/3 cup evaporated milk
•1 teaspoon vanilla extract
•1-1/2 cups confectioners' sugar

Directions
•Line two greased 9-in. round baking pans with waxed paper. Grease and flour the paper; set aside.
• In a large bowl, cream the butter and sugar until light and fluffy. Beat in eggs, one at a time, beating well after each addition. Beat in chocolate and vanilla. Combine milk and water. Combine the flour, baking soda and salt; add to creamed mixture alternately with milk mixture, beating well after each addition.
• Pour into prepared pans. Bake at 350° for 24-28 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks.
• For filling, in a small bowl, beat the cream until it begins to thicken. Add confectioners' sugar and extract; beat until stiff peaks form. Beat in food coloring if desired. Place one cake layer on a serving plate; spread with filling. top with second layer.
• For icing, in a microwave-safe bowl, melt chips and butter; stir until smooth. Cool slightly. Beat in evaporated milk and vanilla. Gradually beat in confectioners' sugar until smooth. Frost and decorate cake. Chill 2 hours before slicing. Yield: 12 servings.

Traditonal Mashed Potatoes

6 medium russet potatoes, peeled and cubed
1/2 cup warm milk
1/4 cup butter or margarine
3/4 teaspoon salt
Dash pepper




Directions
1. Place potatoes in a saucepan and cover with water. Cover and bring to a boil; cook for 20-25 minutes or until very tender. Drain well. Add milk, butter, salt and pepper; mash until light and fluffy.

Serves 6

Catherine's Spicy Chicken Soup

2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon
3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
3 tablespoons chili powder
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container sour cream




Directions
1. In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.
2. In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

Mallow Sweetheart Cookies

What You Need
1pkg. (20 oz.) refrigerated sliceable sugar cookies
12 JET-PUFFED Marshmallows
Decorating icing
PREHEAT oven to 350°F. Roll out cookie dough to 1/8-inch thickness on lightly floured surface. Cut into 24 cookies, using 2- to 3-inch heart-shaped cookie cutters, rerolling dough scraps as necessary. Place, 2 inches apart, on ungreased baking sheets.

BAKE 7 to 9 minutes or until lightly browned. Cool 1 minute; remove from baking sheets to wire racks. Cool completely.

TOP bottom side of each of 12 of the cookies with 1 marshmallow. Place 4 of the cookies on microwavable plate. Microwave on HIGH 15 to 20 seconds or until marshmallows begin to puff; cover with 4 of the remaining cookies, bottom sides down, to make sandwiches. Repeat with remaining cookies and marshmallows. Decorate with icing as desired.

Crock Pot Pot Roast Dips

Ingredients
1 cup water, or as needed
1 (.9 ounce) package dry onion soup mix
1 (1 ounce) packet dry au jus mix
1 (2 pound) beef chuck roast
12 hoagie rolls, split lengthwise
1 (8 ounce) package shredded mozzarella cheese
Directions
1.Stir together water, onion soup mix, and au jus mix in a slow cooker. Add beef, cover, and cook on High for 5 hours, or until tender. When the beef is tender, shred the meat with two forks, and continue cooking on Low 1 to 2 hours.
2.To serve, open the hoagie buns, and spoon meat mixture into the center. Sprinkle with mozzarella cheese and serve.

Raspberry Lemon Muffins

Ingredients
1/2 cup plain yogurt
3 tablespoons vegetable oil
1 tablespoon lemon juice
2 egg whites
1/2 teaspoon lemon extract (optional)
1 1/2 cups all-purpose flour
3/4 cup white sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon grated lemon zest
1 cup frozen raspberries
2 tablespoons white sugar for decoration (optional)
Directions
1.Preheat the oven to 400 degrees F (200 degrees C). Grease a 12 cup muffin tin, or line with paper liners.
2.In a large bowl, mix together the yogurt, oil, lemon juice, egg whites, and, if using, lemon extract. In a separate bowl, stir together the flour, 3/4 cup sugar, baking powder, salt, and lemon zest. Add the wet ingredients to the dry, and mix until just blended. Gently stir in the frozen raspberries. Spoon batter evenly into the prepared muffin cups. Sprinkle remaining sugar over the tops for decoration, if desired.
3.Bake for 15 to 17 minutes in the preheated oven, or until the top springs back when lightly touched. Cool muffins in the tin on a wire rack.

Chocolate Chip Pudding Cake

Ingredients
3.4 oz. pkg. non-instant chocolate pudding mix
2 cups milk
18 1/4 oz. pkg. chocolate cake mix
12 oz. pkg. semi-sweet chocolate chips
Vanilla ice cream
Bring pudding and milk to a boil in a 2 quart saucepan over medium heat, stirring constantly. Remove from heat and stir in cake mix just until blended. Spread mixture into a greased and floured 13" x 9" baking dish. Sprinkle evenly with chocolate chips. Bake at 325 degrees for 35 minutes. Serve warm with ice cream. Serves 15.