Faux-carb Alfredo Sauce

I used to make a killer alfredo sauce years ago.... flour and butter to make a roux with garlic infused milk and cream added and cooked till thick.  Lastly, some fresh Parmesan cheese added.
It was delicious and took some time to make just perfectly.

But those carbs.  They are not so friendly to me and my health, so I look to alternatives.

This is where I like to think out of the box and consider ways to add more nutrition.
I want creamy and delicious, but healthy is a must
.
This is where a puree comes in.
I use a cauliflower puree in my Cheesy Burger Soup and a beet one in my Trim Healthy Pancakes Made With Love, but I often use them in other foods.  I started adding an okra puree to my Lighter Side of Chili.

Purees are great because you can add nutrition and depth to the dish with little mess or fuss in a fairly inexpensive way.  A cup or 2 of frozen veggies might cost 50 cents, and stretched out over the whole recipe adds more than a dime of benefit..

The key is to make sure you season any puree well.  Remember it isn't the star of the show, but a supporting player.  Cauliflower won't bring what flour and butter will so you must compensate to make it work.


I make my puree in my Blendtec using the Wildside jar.   It is great at getting foods very smooth and blended.  It's hard to fake people out when there are pieces of cauliflower in a sauce, you know?


Faux-carb Alfredo Sauce-S
makes about 2 cups/1 'jar'

1 cup of half and half
4 cloves of garlic
8 oz frozen cauliflower
1 oz parmesan cheese
2 oz low fat cream cheese
Salt to taste

Infuse the garlic into the half and half by putting them in a saucepan over low heat for about 10-15 minutes.  I do this so that the garlic doesn't have an overwhelming, raw taste.
Add the cauliflower, parmesan cheese, and cream cheese to the blender jar.  Slowly pour the half and half over the top, secure the lid and process till very smooth.
Return the sauce to the pan, add the salt to taste, and heat on low till warmed.

Use or refrigerate for up to a week.

I served it over Dreamfield's pasta with poached salmon and a side salad.

Post-Holiday Repair

Holiday eating.  

Even staying 'technically' on plan meant loads of heavy S foods for me.  They were rich and satisfying, almost too rich and satisfying, and then there was that whole over-eating thing that  happened.  All in all, not a bad experience, but I still feel the need to detoxify and lighten up.

I've been having E meals the last few days, but you know I'm always up for a smoothie.

My kids call this the Toxic Smoothie, but I prefer to think of it as a De-Toxifying Smoothie.  You see, the fruits, herbs (and yes, they are herbs), and apple cider vinegar can help balance, rebuild and restore your body.

I could say a bit on each, but someone else has probably done that already and probably has done a much better job than I would anyhow, so I challenge you to research what each does and make choices based on this info.  Take note of how things work for you personally.  We are not all the same and what is good for me might not be the best choice for you.  This one works for me and I love the taste.

I will add that everyone in my house over the age of 2 thinks it is bitter and not quite right, but the fact that the baby will drink it makes me think that they are just slightly wimpy.

I have been enjoying this as a post-workout fuel and as an afternoon snack.  So often I personally find that if I overeat, I want to skip meals.  This totally throws off my metabolism and I need to make sure I'm getting all my meals and snacks.

It's simple in its ingredients, provides tons of vitamins and enzymes, and feels like a healthy winter-time drink to help ward off all the crud that can surface this time of year.

De-Toxifying Smoothie-FP

1 lemon, quartered (yes, that is peel, seeds, pith and all!)

3-5 strawberries (I use frozen)

1/4 cup frozen or fresh cranberries

2 cups water

1 tsp ginger

1 tsp turmeric

1/8-1/4 tsp cayenne pepper

1 Tbsp apple cider vinegar

dash or 2 of sea salt

stevia to taste

1/2-1 scoop protein powder

Add everything except the protein powder to a blender (I use a Blendtec, whole juice setting) and blend till liquified.  Add protein powder and pulse a few times to froth.

Enjoy!

This post is shared for Trim Healthy Tuesday at Gwen's Nest.

Beans.... Sprouting and Canning

I like beans for many reason, but mainly because they are cheap, filling and healthy no matter how you choose to eat.

Buying beans in a can takes away from the value that dried beans give you, as in they are not cheap, and you risk all the additives and sodium as well.

It is so easy to prepare dried beans.  I'll repeat that for you.  IT IS EASY.  You can do it.
The thing is, there are many options in making beans.  You can use a quick method or spend days soaking and then sprouting them.  I prefer to soak and sprout and since it is time intensive, that's why when I make up a batch I make a bunch and can them.

So why would you want to consider sprouting beans before using them?
Sprouting increases enzymes and activates the vitamins and minerals within the bean, seed, or grain.  Both protein and fiber increase in quality and quantity.

Like most things in life, my issue with dried beans is that I usually forget I need them until I start cooking the meal.  You can always do a quick cook, but it's nice to just be able to open a jar that I canned myself, and have them quickly ready to go.

If you homeschool, then chances are you have done the experiment where you take a bean and give it a few days under a couple of different conditions to sprout.  The one kept moist and in the dark did the best, most likely.

That's kind of where I'm going today.

When you sprout a seed or a bean, you are releasing enzymes and unlocking nutrition.  It also helps digestion as well.  (I will add that I've never had bean issues and have no GI differences between sprouting or quick cooked).

If you have ever made sprouts of any kind, the technique is the same..... soak, drain, rinse.

Black beans soaking

Seeds being soaked

Soak your beans or seeds in fresh, cool water overnight or for 6-8 hours.  The beans will swell and almost double in volume so make sure the bowl you use is large enough to hold the increased amount.  You might also need to add more soaking water if it all soaks into the beans.

You then want to drain and rinse the bean, grain or seed.  You will want to keep them moist, but not damp.  If you work with a smaller quantity until you get the concept down and feel comfortable, it will be easier.  For small seeds it is often easier to use a quart mason jar, for a quart or two of beans you can use a colander.  For larger amounts, like a couple of gallons, I just use a large bowl.  

Rinse the sprouts-to-be every few hours, about every 3-5 hours, with clean water.

The idea is that you want them to remain moist, but not wet.  If I have a big batch in a bowl I will rinse them more frequently so that they get moved around and are not sitting in water.

Mold is the enemy here and you don't want it to start growing.  Regular rinsing helps prohibit this.

I also usually cover with a cloth or lid so that they won't dry out.

The end point is the emergence of a root or sprout, the choice is really yours. For beans, I like to start the cooking process right when the sprout shows in most of the beans.  When they start to get long roots you will see more the hulls of the beans coming off and I just find that I prefer that product over a long sprout.

After you have sprouted, you can use or cook as needed.  Grains for baking bread will need to be ground before use.  If you want a flour, you will need dry them using the oven at a low temperature or a dehydrator.

I use the Ball Blue Book's (it's an affiliate link, but it is cheaper at walmart during canning season so buy it there instead) recipe for canning beans at this point by putting the beans in a large pot covered with water and then cooking them for 30 minutes.  This cooks them only partially and the pressure canning for 90 minutes processes them to where they are perfect every time.
If you are just trying a single batch of beans, then cook in water for about an hour or until tender.  Add salt and seasonings and then cook for another 30 minutes or so.

Turkey Confetti Quinoa- E

I've been looking back through some of my recipes here and I realize that most fall into the quick and easy category.  This seems odd to me as it feels like I spend a decent portion of my day making meals.
I do not consider myself a purist when it comes to food, but I do usually cook meals and don't take shortcuts on a daily basis.
This recipe takes a bit more preparation, and the actual recipe is pretty short and to the point.  Yes, there are ways to make it quicker and all that, but I figured instead of giving the convenience way, I'd show the homecook way.

This recipe is a version of a quinoa dish I used to make when I was a vegetarian.  Confetti Quinoa was featured in The New Laurel's Kitchen.  It's a great book if you just want to learn about cooking whole foods or bread, but this recipe needed a little something else to make it special and more of a meal.
I also realize that turkey leftovers will soon be here, and I thought, what better than to turkey-fy this vegan version?
I  found a couple of naturally lean turkey breasts on clearance at my store, and cooked them with a bit of water in the slow-cooker.  This was good not just for the meat which was pulled from the bone and cut  into small pieces, but it also gave me stock to use as well.
After the turkey cooked for a few hours till done, I strained the leftover liquid to use as turkey stock.  I just put it in the fridge for a bit so that any fat can be removed.  Now it can go in a variety of recipes (and if your stock congeals like gelatin when cold, then congratulations!  This just means that it contains collagen and is even more nutritious than you thought).  Homemade stock doesn't have to be hard or contain a bunch of ingredients.  It can be simple, but is still healthy and nutritious.

The first step involves cooking the quinoa.  It can be bitter so you want to make sure you rinse it well before cooking.  About 1 cup uncooked will yield 3 cups cooked.  You may use just water to cook the quinoa, but the turkey stock will add a better flavor (and more nutrition) to the final dish.







Turkey Confetti Quinoa-E

Makes 4 very generous servings with each having: Cal 276, carbs 41 grams, fat 7 grams, protein 15 grams.  6 servings and a side salad would also be a good E choice with a low-fat dressing. 

1 cup quinoa
3 cups turkey stock or water (or a combination of both)
1/2 tsp salt
1 tsp olive oil
1/2 red onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1/4 cup water chestnuts (one small can), diced
12 oz cooked turkey, diced

• Bring stock/water to a boil and add rinsed quinoa and salt.
• Turn to a simmer and allow to cook over med-low heat  for about 15-20 minutes.  Stir and check as needed so that it doesn't cook dry (like you would with rice).  
• In a large skillet, heat oil over med-high heat and saute onions, red and green bell peppers, and garlic until softened (but not mushy) for about 5-10 minutes.
• Add the cooked quinoa, cooked turkey, and water chestnuts and stir over low heat until warmed through.  
• Taste to check seasoning and add more salt if needed.

This post is shared with Gwen's Nest for Trim, Healthy Tuesday  and Stacy Makes Cents for Centsibly Sugar and Grain Free

Morning Sunshine!-FP

You know I love smoothies, both green and pink, but some times I'll admit that I have a hard time making myself just have one.
You see, I'm not a natural veggie or fruit eater.
Many people know me as the person who is always on them about getting in those vegetables, but in truth, it is mainly because I know I need to hear those words myself.  It's easy to focus so much on protein and grains and treats, but vegetables really should be the core to most eating plans in my opinion.  They are what make you feel full and have so much nutrition.
But making sure I get them daily is many times a struggle.

So I'll admit that I've been in a veggie funk lately.  Nothing seems good, everything tastes the same or I've eaten it a million times.
Smoothies even seem kind of old and tired.

And then I saw a new Trim, Healthy Mama drink on the facebook page.  I started to read the directions and they were soooo long and seemed to have so many steps......
Sorry, but this just isn't my style.
I need quick and to the point.

But the drink did inspire me.
Why not take a drink idea and make a smoothie?
Lemons?  No need to peel and cut and slice.  Cut it in half and throw it in is how it do it.  The seeds and peel and pith all have their value and that's part of why I have a Blendtec.
I will add that my Ninja handled whole citrus quite well too.

I also opened up my copy of the Green Smoothie Girl's book with a bunch of recipes and inspiration.
Inspiration is always a good thing, but I really just wanted simple with a little sour and a little bitter and a touch of sweet to take the edge off.

So often smoothie means greens or berries to people, but this one is a lovely, zingy gold.  Like a cup of sunshine.
I kept it Fuel Pull-FP but it might hint at Energizing-E due to the grapefruit, but 1/2 of a grapefruit makes an S-helper so I translate 1/4 as within parameters.  I also left out any protein as I wanted to make a large container to sip on for several hours and to have pre- and post- workout for electrolyte and mineral replacement.  Feel free to use it with or as a meal with the added protein.
I've also been craving bitter and sour lately, and my husband who loves smoothies, thought this was a little too sour for his tastes.  Adjust the seasonings for yours.

Morning Sunshine-FP

1/2 lemon, cut in half
1/4 grapefruit, cut in a few pieces (I do NOT peel my citrus or remove seeds before using as there is a lot of nutrition present, but feel free to do so if you like!)
1/2 tsp ground ginger
1/2 tsp ground turmeric
generous dash of Redmond RealSalt
1/2-1 tsp coconut oil
Dash of NuNaturals Pure, or a comparable stevia
1 quart filtered water
1 cup ice

Combine all in your Blendtec, or other high powered blender, and mix on Whole Juice setting or until liquified.


This smoothie is the perfect base for customizing.  Add in berries or other fruits and veggies as you have them around.
My favorite is to add in a handful of blueberries, but while you'd think yellow+blue = green, this makes a nice rosy-pink drink.

This post is shared at Stacy Makes Cents and Gwen's Nest for Trim, Healthy Tuesday.  Check her out for more great THM links!

Elderberry Elixer

There are few areas where you find experts in a field, that you don't also find larger than life egos.  One place I that I think that is the exception is the herbal community.
There are people who are so knowledgeable, yet they don't have pretenses that they know it all or that their way is the only one.  They seem to have a respect for different points of view that modern medicine is seriously lacking.

I almost went off on the growing divide between the medical establishment and the herbal community, but there's no real need.  As someone who was in medicine, I actually prefer the view from the herbal side at this point in my life.   

  
What I love the most about the herbal community is the fact that so many practicing herbalists are giving and have a real desire to see health and healing.  But they are open to the definition of what healing can be.

Herbalists offer an alternative approach that often puts the burden of discovery partially upon the person seeking healing.  
I love the fact that in her book,  New Menopausal Years : The Wise Woman Way, Alternative Approaches for Women 30-90 , Susun Weed has a potential first step of action is to do nothing, if that is your choice.  She gets that just because things aren't perfect, doesn't mean it requires repair.  I think that doctors feel pressure to 'do something' when you go to them, and I know that many patients feel cheated if they don't get a pill or a MRI with each visit.
But to do nothing is sometimes good.

I also feel respected as a person by most herbalists.  I don't feel talked down to or belittled for my point of view or lack of skills.  I feel encouraged and empowered by them.  I might not be given the simple answer, but I will be directed so that I can learn and grow.  They often see life more as a process, not as just the black or white, that there aren't limited choices.

What I often find the most surprising is that most herbalist are so open to sharing what they have learned.  There's not a lot of secrecy regarding remedies and even if they have items for sale that they have written, very often they will put it online for you to freely use.  I have a lot of respect for people who are just wanting to help, educate and heal.

Elderberries combined with elder flowers and honey 

That is also why I do try to buy as many books and publications that I can from those herbalists who I've learned so much from.  I think that what you put into the world is very important, and it's important to remember to be giving.

So today I'm wanting to share a wonderful site that has a ton of articles to stimulate your mind.

With all of our rain in Georgia, my elderberries are ripe and ready to pick.  I got almost a quart of them yesterday and decided to try Kiva Rose's recipe for Elder Mother Immune Elixer.
She has a great site and also offers a subscription to Plant Healer Magazine with a free trial issue also available for download.

Sitting in a cool, shady place to steep.

I've used her recipe for my elderberries.  You can see the elder flowers I harvested a few months ago floating in there as well.  I used some local, raw honey to top and a clear rum in place of brandy.
Now I just have to wait a month or so to use.

Please check out Kiva Rose's website for the specifics, and enjoy looking through the wealth of knowledge and information that she has to share.