Wheat-more information

Here's a podcast by Dr. William Davis, who wrote the book, Wheat Belly.

He describes the research, and it hit home when I heard him discuss the symptoms

...  they are exactly my symptoms.

           http://itsrainmakingtime.com/2011/williamdavis/

Mushroom Quiche with Spinach Crust

Ingredients

Crust:

1 ½ cup Oat Bran (less 3 TBLspoon)

1 ½ TBLspoon Butter

¾ lb Spinach, finely minced

½ teaspoon Salt

dash of Nutmeg

nonstick Spray Oil

Quiche:

1 TBLspoon Butter

1 cup Onion, minced

½ teaspoon Salt

¾ lb Mushrooms, sliced

2 TBLspoon fresh Lemon Juice

3 TBLspoon Oat Bran (reserved from crust)

2 teaspoon dry Mustard

1 teaspoon dried Basil

½ teaspoon dried Thyme

2 Eggs

1 cup plain Yogurt

fresh Black Pepper (amount to your preference)

½ cup grated Swiss Cheese (reserving 1/8 c for top of Quiche)

½ cup minced fresh Parsley

Paprika

Directions

Crust preparation:

Preheat oven to 375 degrees.  Spray a 9 or 10-inch pie pan with Nonstick Spray Oil.  Melt the Butter in a large skillet.  Add the Spinach and Salt, sautéing quickly over fairly high heat until the Spinach is limp. Remove from heat; add remaining crust ingredients and mix well.  Pat into the oiled pie pan.  Use a fork at first and then your fingers to mold the crust.  Prebake for 15 minutes – no need to cool before filling.  Reduce heat to 350 degrees.

Quiche preparation:

Melt the Butter in a large deep skillet.  Add Onion and Salt, and cook until the Onion begins to soften (5 to 8 minutes.)  Add the Mushrooms and Lemon Juice.  Cook, stirring often, over medium heat about 5 to 8 minutes more.  Gradually sprinkle in the Oat Bran, Mustard and Herbs, stirring as you go.  Cook and stir over medium heat another 5 minutes.  Set aside.

Beat together Eggs, Yogurt, Black Pepper, Cheese and Parsley in a medium large bowl.  Beat in the Mushroom sauté.  Pour the filling into the prebaked crust.  Top with reserved Cheese and dust with Paprika.  Bake for 30 minutes.  Allow to cool for at least 10 minutes before cutting.  Serve hot or warm.

Makes 8 servings. 

Abstinent Measuring

Each serving contains ½ protein, 1 teaspoon oil, ¾ grain, ½ vegetable.

*contribution from Area II Cookbook 2004

How to grill boneless skinless chicken breast

I regularly glean the seriouseats.com site for food ideas and convert many of their recipes to a no-sugar, no-flour variety.  Check out this advice for grilling chicken.  I personally resent standing out in Texas 90-100 degree heat grilling chicken that is less than optimal when I get done, lol!  

http://www.seriouseats.com/2012/06/hot-to-grill-boneless-skinless-chicken-breast.html?utm_source=Serious+Eats+Newsletters&utm_campaign=8ba2ced07c-Avocado_Sandwiches_Bacon_Meatloaf_6_24_2012&utm_medium=email

Mexican Scrambled Tofu

Ingredients

8 oz moist (loose) Tofu, drained and mashed

½ cup Salsa

SPICES:

2 teaspoon Parsley

¼ to ½ teaspoon Onion salt

¼ to ½ teaspoon Garlic salt

dash of Cumin and/or Red Pepper,  according to your preference

1 teaspoon Garlic or Pepper flavored oil

optional grain – 1 oz Corn Tortilla

Directions

Mix Tofu, Salsa, and Spices in a separate bowl.  Coat heated medium sized pan with oil. Add Tofu mixture, cooking over medium-low to medium heat, stirring often. Tofu is done when most of the moisture has been reduced and Tofu starts to brown slightly.

Abstinent Measuring

Makes I protein serving and I fat serving

Serving Suggestions

Grain option - Add 1 oz. corn tortilla for tofu-scramble breakfast burrito.

Make-it-A-Meal

Great for breakfast with fresh fruit serving.

*contribution from Area II Cookbook 2004

Fiesta Salad

Ingredients

2 Tomatoes, chopped

1 Red Onion, sliced

3 Bell Peppers, sliced in strips  (1 each: red, yellow, and green)

¼ cup fresh Cilantro

3 TBLspoon Salsa

2 TBLspoon Lemon Juice

½ teaspoon Garlic Salt

¼ teaspoon Black Pepper

¼ teaspoon ground Cumin

lettuce leaves

Directions

Serve 1 cup vegetable mixture over 1 cup or 4 oz lettuce.

Keep the Fiesta Salad mix separate from the lettuce until ready to serve.

Each serving contains 1 cup salad mix over 1 cup or 4 oz lettuce leaves

Abstinent Measuring

Each Serving = 2 vegetables

*contribution from Area II Cookbook 2004

Breakfast (Vegan)

Ingredients

8 oz unsweetened Soymilk

1 cup frozen Fruit (any combination of Strawberries, Blueberries, Blackberries, Raspberries, or Peaches)

5-10 Stevia drops or 1-2 Stevia packets (artificial sweetener)

1 teaspoon sugar-free, alcohol free Vanilla (optional)

¼ teaspoon Cinnamon

dash of Nutmeg (optional)

Directions

Defrost Fruit by taking portion out of freezer the night before and placing in refrigerator, or defrost in microwave if desired. Chop defrosted Fruit into pieces. Add 8 oz Soymilk, Stevia, and optional items to Fruit and stir.

Abstinent Measuring

Each Serving = 1/2 protein and 1 fruit

Serving Suggestions

·         Grain variation - Add 1 oz. Whole Grain Dry Cereal to Fruit and Soymilk.

·         Smoothie variation - Combine frozen Fruit, 16 ounces of Soymilk, Stevia, optional Vanilla & Spices, and ½ to 1 cup of ice (optional) in a blender and blend until smooth. Also good using frozen Banana. This option makes 1 protein and 1 fruit.

·         Oat bran variation - Combine defrosted Fruit, Soymilk, Stevia, and 3 TBLspoon Dry Oat Bran and heat until fully cooked. Optional fat - add 1 teaspoon dairy-free non-hydrogenated margarine spread (Earth Balance) to Oat bran after cooking.

*contribution from Area II Cookbook 2004

Brunswick Stew

Ingredients

1 whole Chicken (2½ to 3 lb), with excess fat removed

5 large sprigs Parsley

6 Black Peppercorns

1 Bay Leaf, crumbled

4 cup Broth (or water)

8 oz (approximately 2 medium-sized) Carrots, peeled and sliced 1“ thick

8 oz Celery, sliced 1” thick

12 oz Kohlrabi, peeled and cut into 1” cubes

8 oz fresh or frozen whole-kernel Corn

½ teaspoon Black Pepper

1 ½ teaspoon Poultry Seasoning

1 ½ teaspoon Sage

1 can low sodium Tomatoes with their broth

8 oz (approximately 1 medium-sized) Yellow Onion, chopped

Directions

Place the Chicken and Giblets in a 6-quart Dutch oven. Tie the Parsley, Peppercorns, and Bay Leaf in cheesecloth and add to the pot along with the Chicken Broth and 1/2 teaspoon each of the Poultry Seasoning and Sage.  Bring to a boil, then adjust the heat so that the liquid bubbles gently; cover and simmer for 1 hour or until the Chicken is tender.  Transfer the Chicken and Giblets to a platter; skim any fat from the broth.  Add the Carrots, Celery, Kohlrabi, Tomatoes, Onion, and another ½ teaspoon each of the Poultry Seasoning and Sage to the pot; cover and simmer for 30 minutes, stirring occasionally.  

Meanwhile, remove and discard the Chicken Skin and Bones. Cut the Meat and Giblets into bite-size pieces, return to the pot, and add the Corn. Simmer covered, for 30 minutes, stirring occasionally.  Stir in the Pepper and remaining Poultry Seasoning and Sage. Discard the cheesecloth bag.  Ladle into soup bowls and serve.

Serves 4, divide evenly

Abstinent Measuring

Each Serving = 2 vegetables, 1 protein and ½ grain

*contribution from Area II Cookbook 2004

Italian Dinner-Vegan

Ingredients

4 oz Vegetarian (egg-free) Ground Meatless Crumbles, or 4 oz. Baked Tofu

½ cup canned crushed Tomatoes

½ cup Tomato or Spaghetti Sauce, sugar-free

2 cup raw diced Onion, Bell Pepper, and sliced Mushroom (cooks down to 1 ½ cup)

1 clove Garlic, minced

Spices: ¼ teaspoon each Parsley, Oregano, Basil,

Ground Red Pepper, to taste

nonstick spray or 1 teaspoon Olive Oil (Garlic flavored Oil works well)

Directions

Sauté Onion, Bell Pepper, Mushroom, and Garlic with Cooking Spray or Oil in a large pan over medium heat.  Cook until Onions are clear and Veggies are almost tender. Reduce heat and add Spices, Crushed Tomatoes, and Spaghetti Sauce.  Add Vegetarian Protein. Continue cooking until Sauce is thoroughly heated and Veggies are tender.

Abstinent Measuring

Meal counts as 1 Protein, 2 Veggies, ½ cup Condiment, and 1 Fat if using Oil

Serving Suggestions

Grain option - add ½ cup cooked Whole Grain Pasta when adding Sauce.

Maintenance option - add 6 Diced Green and/or Black Olives to Sauce, which adds 1 additional Fat.

Make-it-A-Meal

Great with 1 cup Salad or 1 cup Steamed Broccoli to complete the dinner allowance.

*contribution from Area II Cookbook 2004