Sunday, August 29, 2010
Today is Sabbath Sunday, administration day, Sept budget, coupons, weekly plan overview in Franklin Covey, and walking, worship, and wings of praise.
For the last two weekends I've neglected to batchcook. Part of this is ok because I'm still eating on organic baby lettuce that I got on sale at Safeway. But I dislike not having some go-to meals and salads in the fridge. Makes it too tempting to eat crap, though I have used up alot of leftovers, and have used up some canned goods I won't be replacing (because I'm eating healthier now), which is good.
So this third weekend, like it or not I needed to spend some quality time in the kitchen. First I washed, peeled, and sliced bags of whole carrots into sticks, celery bunches into sticks, cauliflower heads into florets, and broccoli into spears.
I picked over, washed, and dumped into a crockpot a bag of dried garbanzo beans to make hummus with. Soak one day, cook the next, and make hummus on the following. I love the crockpot for beans. Beans for Dummies. Foolproof.
I'm not giving up on homemade legumes even tho the carbs are high. Beans are so nutritious and good for diabetics that I eat them 2X a week (I'm trying to dodge Type 2).
In the other crockpot I made Mimi Wilson's pizza sauce recipe.
Last night it was cool so I got some boneless chick breasts previously bought on sale and frozen, defrosted them, and divided them into thirds: roasted herb flavor, lemon flavor, and buffalo flavor. I marinated them & baked them off. While they were baking I made chicken broccoli noodle casserole using 2 cups cubed previously cooked poultry from the freezer; when the chicken breasts came out the casserole went in.
I shredded carrots with the Salad Shooter for use in green salad, and to make carrot raisin pineapple salad with.
While the Salad Shooter was still out I sliced pepperoni, mushrooms, radishes, and olives (touch tested them first to make sure no stones had been missed that would tear up the Salad Shooter), then changed cones and shredded cheese.
Then I made a quadruple batch of albacore tuna salad since I'm using it alot on green salad and am tired of running out. It is my regular recipe which also includes granny smith apple, onion, celery, garlic powder, black pepper, sweet pickle relish, mayo, and a squirt of mustard. I blend it all with an electric hand mixer; it does an excellent job of breaking up the tuna chunks without any help or work from me. When I learned how to make tuna salad it was from a lady who blended the dressing/egg part separately before adding it to the tuna/veggie part, but let me tell you a secret that is totally unnecessary!! Now I just save steps and mix it all in the same bowl together.
My tuna salad is not at all creamy. I don't like it creamy. Creamy = lots of mayo. Yuck. I am mayo-adverse. Others have told me the consistency I make it is just right for making tuna melts in the (toaster) oven. I believe them but tuna melts are something I don't do. They might have been politely saying it is dry. Which is exactly how I like it; meaty tuna salad with a little bit of mayo, as opposed to a sloppy mostly mayo salad with a few bits of tuna thrown in. I haven't bought organic mayo yet so this is the unhealthy stuff. Yeah it's lite and all that but don't get me started on how unhealthy regular-even-if-light mayo and miracle whip and the like are - another prepared food made by the unhealthy food manufacturers with a long ingredient list you do NOT want to read. Boy have I changed. I am looking forward to organic mayo.
My tuna salad is crunchy due to the pickle relish and the finely diced onion, apple and celery. The savory, snappy flavors of garlic, mustard, pepper and onion are a lovely contrast with the mild sweetness of the apple and relish. Smooth, crunchy, savory, and sweet, all in one bite: I love my tuna salad, even though yes I'm saying so myself.
In addition to the tuna salad, my original thought was to make tabouli. Did you know tabbouleh is spelled and misspelled at least 5 ways? I use dried mint when I have some, which makes it very refreshing, but don't have any, so I left out the mint and used the cumin in Ellie's recipe, and added more parsley than what's shown in her video. Traditional tabbouli as I learned it is heavy on the fresh parsley. I have had traditional Lebanese, and traditional Israeli; I prefer the bulgur cooked as Ellie shows it, which is the Israeli way I learned, and I prefer the heavier parsley dosage which is the Lebanese way I learned it. However I cheat and put the parsley in the mini food chopper, I don't do it by hand, and I use curly it's my fav.
So I diced some tomatoes and cucumbers while on the phone with a friend. I seeded the cukes but not the tomatoes. Filled up a bowl so had to start another bowl, which I filled up with diced green and red bell pepper, and diced red and white onion. I used up all the cukes and peppers I had on hand, and most of the tomatoes. I divided the bowl of diced toms & cukes in half, made one half into tabouli salad, the other half I made into Israeli salad. Didn't have any zataar seasoning or cubanelles for the Israeli salad but it is still delicious.
I still had enough peppers and onions for salad toppings for the week, to make pasta garden olive salad with, and for homemade pizza toppings for tonight's dinner.
Video of Ellie Krieger's Tabouli Salad, 3+ mins
Ellie Krieger's Printable Tabbouleh recipe
Whole Wheat Pizza Dough
And how was your weekend?
Dark Kite Swallowtail (Eurytides philolaus)
Saturday, August 28, 2010
This poem has hung on my kitchen wall several decades, ever since my very first apartment. It is shabby, cheap looking, and is cherished & priceless. It nutured me and kept me and gave me hope when I had no other mentors or encouragers. I hear other people speak of old fashioned hymns, in the same way that I feel about the words in this poem.
Other versions online of Don't Quit have other verses; but these are the ones that came printed on the wall hanging I bought, and are now printed on my soul:
When things go wrong, as they sometimes will,
When the road you're trudging seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is pressing you down a bit –
Rest if you must, but don't you quit.
Life is queer with its twists and its turns,
As every one of us sometimes learns,
And many a person turns about
When they might have won, had they stuck it out.
Don't give up though the pace seems slow,
You may succeed with another blow.
Often the struggler has given up
When he might have captured the victor's cup;
And he learned too late when the night came down,
How close he was to the golden crown.
Success is failure turned inside out –
So stick to the fight when you're hardest hit
It's when things seem worst that you must not quit!
Friday, August 27, 2010
Thursday, August 26, 2010
Soy-Free & Dairy-Free Calcium Sources
As mentioned in my previous blog, the only dairy I like is cheese, and I'm giving it up because it's fattening & because I eat more than an ounce or two.
I don't eat soy or soy products, plus soy is more than 90% GMO.
I don't consume sugary drinks including fruit juice, so no calcium for me there.
What other natural sources of calcium are there?
Source of the following:
Collard greens, 1 cup, boiled, 357 mg
Black-eyed peas, 1 cup, boiled, 211 mg
Blackstrap molasses, 1 Tbsp, 172 mg
Kale, 1 cup, cooked, 94 mg
Chinese cabbage, 1 cup, raw, 74 mg
Oranges, 1 cup, 72 mg
Almonds, 1 oz, 70 mg
• Add steamed and minced greens like collards and kale to casseroles, soups and stews.
• Use calcium-fortified almond milk instead of water in recipes such as pancakes, mashed potatoes, pudding and oatmeal.
• Drizzle blackstrap molasses on your oatmeal.
• Use almond butter instead of peanut butter.
• Add calcium-rich beans like black-eyed peas to soups, pasta sauces, salads and burritos.
Most foods have some calcium in them. Calcium from some sources is absorbed better than others. Certain vegetables are high in oxalate, which lowers the absorption of calcium. Here are some of the best sources of calcium:
• Low-oxalate leafy green vegetables (per 1/2 cup/125 ml cooked): broccoli (36 mg), Chinese cabbage/bok choy (84 mg), collard greens (141 mg) and kale (47 mg)
• Blackstrap molasses (137 mg per tablespoon/15 ml)
• Fresh orange (medium-sized)(52 mg)
• Almonds (92 mg per 1/4 cup)
• Beans (1/2 cup/125 ml): chickpeas (42 mg)
• Sesame seeds (89 mg per tablespoon) and tahini paste (64 mg per tablespoon)
• Figs (68 mg per 5 small figs)
• Rhubarb (174 mg per 1/2 cup cooked stems)
• High-oxalate vegetables (high in calcium but absorption is limited): rhubarb (175 mg per 1/2 cup/125 ml); spinach (138 mg per 1/2 cup/125 ml)
I removed soy and fruit juice and canned baked beans from the above, as I prefer healthier choices.
I've never tried molasses in oatmeal, but blackstrap molasses makes excellent homemade BBQ sauce, look for the recipe on the molasses bottle - it's molasses, vinegar, and mustard for the BBQ recipe, which gives an authentic deep flavor, no added salt or worcestshire needed.
Try a new bean recipe once a week. They are a very frugal bargain when you buy them dried and cook in the crockpot, and they freeze well.
Make your own baked beans with tomato sauce and BBQ! Much healthier than canned versions with pork, corn syrup, and HFCS. I only eat baked beans once or so a year.
I love beans in soups, chili, Mexican food, and hummus. An easy black-eyed pea side salad in summertime is Italian dressing, onion, and different colors of diced bell peppers.
Your tips: what calcium food tips do you have that are not listed above, that is not fruit juice, and are soy-free and dairy free?
Black-eyed pea salad
Hummus contains 2 high-calcium foods, chick peas (garbanzo beans) and tahini (sesame seed paste). I buy a bag of dried garbanzo beans, cook them in the crockpot, and make hummus from scratch. Great to dip carrots, celery, and other veggies into. Check SparkRecipes you'll find plenty of hummus recipes.
I love bok choy stir fried, or braised in olive oil with garlic and balsamic vinegar.
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