Monday, January 28, 2013

Homemade Rice Milk

Homemade Rice Milk

2 Cups Cooked Brown Rice
Filtered Water
Honey and Vanilla to taste

Blend, Blend, Blend then filter out the thick stuff with a strainer and then blend it again with more water. This makes a good size pitcher of milk and it has NO OIL or fats!! yummy in cereal and coffee too! Blend to desired consistency and add honey and vanilla to suit your own taste! lovely!!

Wednesday, December 5, 2012

Not Starving!!!

 Whole Wheat Pumpkin Bread

1 cup Pureed Pumpkin
1 1/2 cups Whole Wheat Flour
2 Tablespoons ground flax seed soaked in 1/4 cup water
1/2 cup Wheat Bran
1 1/2 tsp Baking Powder
1 tsp pure vanilla
1/2 cup pure maple syrup
1 tsp cinammon
This recipe makes one loaf. I baked and pureed a pumpkin pie pumpkin a few days ago and refrigerated the pumpkin until I was ready to bake the bread. Mix all the ingriedients together, spread a bit of maple syrup or honey on the bottom of the glass bread dish and pour in the batter. Bake at 350 degrees until raised and a toothpick comes out clean. My oven temp varies (we need a new thermostat for it) and it baked in about 30 minutes. drizzle a bit of honey or maple syrup on top...

 Black Bean Quinoa
1 cup Quinoa cooked in 2 cups water for 20 minutes. Add cilantro, tomatoes, a rinsed can of black beans, green bell pepper, lemon pepper, cook for a few minutes on low until warm through :)

My dinner, Romaine salad with cilantro, peppers,carrots, tomatoes, Black Bean Quinoa and pumpkin Bread... yep... I'm not starving, I'm enjoying my food and the extra weight is dropping off! I am so amazed...

Sunday, December 2, 2012

Poor Planning = TOTAL FAIL

Learning,... ever learning from mistakes... I had no snacks yesterday and totally blew it, chest pains in the evening as a result. I must plan for being out and have snacks with me. I must plan or I will fail... But on the cheerful side, good day today and no pain :) I will work on making snack bags and things that I can take everywhere with me... I need to have things that I like to eat with me or I won't eat them. It sounds so obvious... and yet, I fail....

Friday, November 30, 2012

Bulgur Wheat and Flaxseed Pilaf

Bulgur Wheat Pilaf with Flax Seed
2 cups uncooked bulgur wheat
2/3 cup flax seed
4 cups water
1 bunch green onions, chopped
2 Roma tomatoes, chopped
1 medium red bell pepper, chopped
2 tbsp lime juice
1/4 cup chopped fresh parsley (or 1/8 cup dried)
1 tbsp dried basil
1 tsp marjoram
1/2 tsp pepper

In a medium pan, combine bulgur wheat,flaxseed and water; add onions, tomatoes and peppers. cover and simmer, 15 minutes. 

Remove from heat; let stand, for 5 more minutes.

Add lime juice, parsley, basil, marjoram and pepper.
 and serve.

Thursday, November 29, 2012

Dr. Ornish and Dr. Esselstyn...adapted for me

Dr. Ornish's Spectrum diet: These are his recommendations but I am combining his work with Dr. Esselstyn's who recommends no animal products at all...

I like that Dr. Ornish treats the whole body and advises nutrition,  meditation and exercise changes in the lifestyle to heal the heart. But I like Dr. Esselstyn's view on fats so I am mixing them together and making it work for me.
I am still keeping it very simple, oats, rice milk, bananas, Beans/ Peas and brown rice and just a bit of bran cake :) lots and lots of water and I am off the coffee now. Changes are happening fast. The chest pain is better today. The weight is coming off.

A list of the things that I want to eat right now, they must be readily available or I won't eat them or go find them... So I changed Dr. Ornish's list a bit and took some things away because I don't know what they are or/ I don't like them, I added no oils where he listed some, and I added maple syrup and honey to this list where they actually fall farther down on the optimal choices on his list.. so here goes:

Healthful Choices


Fresh; choose locally grown fresh fruit when available. Apples, Bananas, Berries, Cranberries, Cherries, Figs, Grapes,  Lemon, Lime, Melon, Oranges, Papaya, Pomegranates, Rhubarb, Tangerines, Watermelon, Dried fruit, without added sugar (Cherries, Cranberries, Dates, Mango, Papaya, Raisins)

Fresh, frozen or low-sodium canned: Choose locally grown fresh vegetables when availableArtichokes, Arugula, Asparagus, Bamboo shoots, Bell peppers (red, green, yellow or orange), Bok choy, Broccoli, Cabbage, Carrots or celery, Cauliflower, Celery, Chilies, Chinese celery, Corn, Cucumber, Dandelion greens, Edemame (soy beans), Eggplant, Escarole, Fennel, Garlic, Ginger, Grape leaves, Green beans, Green leafy vegetables, Jicama, Kale, Leeks, Lettuce, Mushrooms, Mustard greens, Napa or Chinese cabbage, Okra, Onions, Parsnips, Pickles, Potatoes, Radicchio, Scallions, Seaweed, Shallot, Spinach, Squash, summer and winter, Sun dried tomatoes (not in oil), Swiss chard, Tomatoes, Tomato paste, Tomato sauce, Water chestnuts, 
100 percent Whole grain bread, bagels, English muffins, pita bread, 100 percent Whole grain low-fat crackers (Woven Wheat, Finn Crisp, Wasa), Amaranth, Barley, Brown rice, Buckwheat, Bulgur, Corn, Corn tortillas (not fried), Couscous (whole wheat,) Faro, High fiber whole grain cereals (containing at least 4 grams fiber per 100 calories and less than 5 grams sugar), Hominy grits made without fat, butter or bacon, Kasha, Millet, Oatmeal, Oats, Pasta made from whole grain, Polenta, Polvillo, Potatoes, Quinoa, Rice crackers (whole grain), Rye, Soba noodles, Spelt, Sweet potatoes, Tabouli grain salad made without oil, Tortillas (fat free), Udon noodles, Wheat, Wheat berries, Wheat tortillas (fat-free), Wild rice, Yams
Fresh, dried, frozen, canned (no added salt), jarred (no added salt), vacuum sealed (no added salt): Black beans, Black-eyed peas, Cannelinni or butter beans, Chickpeas (garbanzo beans), Fava beans, Great white northern beans, Italian white beans, Lentils, Lima, Mung beans, Navy beans, Peas, Pinto beans, Red beans (kidney beans), Sprouted beans, Wax (yellow) beans
Hummus made without oil or Tahini, low fat Tofu, 
Dairy and dairy substitutes
Enriched oat milk, Enriched rice milk, Enriched soy milk, 
Herbs, spices and other flavor additives
Broth (vegetable, mushroom), Chili flakes, Flax seeds, Fresh or dried herbs and spices, such as allspice, cinnamon, basil, cumin, curry powder, corriander, parsley, oregano, etc., Garlic, Green chiles (canned),  malt powder, Mustard, Natural vanilla, Pepper, Plain and flavored vinegars, Poppy seeds, Rice wine vinegar, low sodium, Salsa or picante sauce, Vinegars, Yeast, Wheat germ
Stevia, Honey, Maple Syrup
Green Tea (iced and hot), Caffeine free herbal teas (iced and hot), Fruit juice can be used in recipes

Apple Bran Cake

Apple Bran Cake

Core and slice 3 apples and place in a saucepan with 1/4 cup water, cover and cook till soft. Put in a blender or mixer and mash with skins and juice, add 1 cup Bran ( I used Bob's Red Mill) 1 1/2 cup whole wheat flour, 1/2 cup pure maple syrup, 1 tsp vanilla, 1 tsp. cinnamon, 1 tsp. baking powder. Pour Batter in a bread pan, I used a glass 9 x 4 inches.
Bake for 35-45 min at 350 degrees. Done when knife inserted in the middle comes out dry. serves 12
(nutrition estimates from 121 cal, 28 g carbs, 1 g. fat, 3 g. protein)

Tuesday, November 27, 2012

Red Beans And Rice

Red Beans Soaked overnight. Rinse and cover with fresh water,
Add one medium onion, diced small, and two cloves garlic minced
cook till beans are soft about an hour,
add cilantro, bell pepper, tomatoes, cumin and any other seasonings to taste! Cook for about 15-20 minutes more and Serve over Brown Rice! yum!!