New year! New banana bread...

Almond meal?

What the heck is that? It is ground almonds. Simple as that… almond flour is ground blanched almonds, and almond meal is just ground almonds. Not just chopped nuts… but ground into a consistency somewhere between cornmeal and wheat flour.

Why? As I have mentioned I am trying to remove grain from my diet as much as possible and almond
meal allows me to hold on to a few favorite foods.

Breaded pork chops –
      I bread my marinated boneless pork loin chops in almond meal and then either fry or bake

Pie crust –
      Instead of using a traditional pie crust or a graham cracker crust, mix 2 cups almond meal
with 3 tbls melted butter and 2 tbls sugar. Press the mixture into a sturdy pie pan and prebake for 10 minutes. I added a pumpkin pie batter to the crust and baked into a delicious grain free pumpkin pie.

Banana bread – this was delicious. I made a quick bread with almond meal in place of flour and the
results were so amazing. The family loved it and it was devoured fairly quickly.

Cautions?

Well almond meal is very calorie dense, it carries a load of fat, protein, and fiber that is greater than
regular wheat flour…but it is very low carbohydrate.

¼ cup almond meal
160 calories
14 grams of fat (1 gram saturated)
6 grams of carbohydrates (only 3 are sugar)
3 gram of fiber
5 grams of protein.

¼ cup all-purpose white flour
114 calories
.25 grams fat
24 grams of carbohydrates (0 sugars)
.6 grams of fiber
3 grams of protein


Although almond flour has a higher total fat content, the fat is made up of fatty acids that were shown to reduce cholesterol levels in a 2002 study conducted by Canadian researchers.
(source: http://www.livestrong.com/article/90491-nutrition-information-almond-flour/)

So which one is better? That is up to you, but for me having a lighter carbohydrate load is excellent for my diabetes.

Here is a quick and easy banana bread that I made this weekend. My only warning is to watch the bread closely; mine was very done on the edges (almost burnt) after about 50 minutes.

Almond Flour Banana Bread from The Wannabe Chef
(http://www.thewannabechef.net/2012/06/04/almond-flour-banana-bread/)

Prep time: 15 minutes Cook time: 55 minutes

Ingredients (Makes 1 loaf):

1 1/2 cups almond meal or almond flour
4 eggs
1/4 cup oil (I used butter)
3/4 cup light or dark brown sugar
3 medium bananas, mashed(about 3/4 cup banana puree)
1 teaspoon vanilla extract
3/4 teaspoon cinnamon
1/2 teaspoon nutmeg (was out of nutmeg, substituted cinnamon)
3/4 teaspoon baking powder
1/2 teaspoon salt
1/2 cup walnuts(optional) ( I added some delicious local walnuts)
1/2 cup chocolate chips(optional) (maybe next time)

Method:

Preheat your oven to 350 degrees.

In a large bowl, mix together the almond flour, eggs, oil, sugar, mashed bananas, vanilla,
cinnamon, nutmeg, baking powder, and salt until there are no clumps.

Fold the walnuts, chocolate chips, or any other mix-ins you might want into the batter.

Lightly grease a 5 x 10 or similar sized loaf pan and pour in the batter.

Bake for 55 minutes or until a cake tester inserted in the center comes out clean. (watch carefully)

Remove from the oven and let cool completely before slicing.

The bread was delicious and I cannot wait to try again.

Try your hand at something different in 2013… and let me know what do think of this recipe on
www.facebook.com/cookingwithtrace or on my website at www.cookingwithtrace.com

Happy new year!

Zuppa!

Zuppa!

Hello November! Fall is in full swing and winter is just hanging back waiting for the right time to strike. So what does all that hyperbole mean??? It is soup weather! Don’t argue with me or “No Soup For You!”. 

Soup weather is really anytime because you can have hearty soups, chilled soups, vegetable soups, and fruit soups, ahh the list goes on. I prefer it being a little chilly before I break out the soup pot. So now is the perfect time.

I have mentioned before that soup is not difficult; it is basically a protein, some vegetables, liquid, and flavor. For a stew you slow cook for a long time so that the flavors develop, for a chili you can add any number of ingredients (I have a sweet potato chili on the stove as I am writing this article), or a soup can be leftovers brought together for delicious thriftiness. 

We occasionally go to The Olive Garden for an inexpensive lunch or dinner, and we order the all you can eat soup. With a family of four we can fill everyone up and give a generous tip for around $25.00. Whether it is the youngest always picking chicken gnocchi, or the oldest always picking a combination of gnocchi and Zuppa Toscana, we always walk away having a great time and a satisfied appetite. There are plenty of copy cat recipes out in the World Wide Web, so you can find out how to make the same soups at home, and then you can make them your way!

So I have taken the basic Zuppa Toscana recipe and added a couple of tweaks to stretch the meal, and satisfy the never ending hunger of my teenager. 

Photo courtesy of my Iphone 4s

Zuppa!

1 lb mild Italian sausage 
2 large russet baking potatoes, sliced in half, and then in 1/4 inch slices
1 large onion, chopped
1/4 cup bacon bit (optional)
2 garlic cloves, minced
2 cups kale or 2 cups swiss chard, chopped
2 (8 ounce) cans chicken broth
1 quart water
1 cup heavy whipping cream

Directions:

1. Chop or slice uncooked sausage into small pieces.
2. Brown sausage in your soup pot, then remove.
3. Add chicken broth and water to pot and stir.
4. Place onions, potatoes, and garlic in pot.
5. Cook on medium heat until potatoes are done.
6. Add sausage and bacon.
7. Salt and pepper to taste.

8. Simmer for another 10 minutes.
9. Turn to low heat.
10. Add kale and cream.
11. Heat through and serve.

Taken from: http://restaurant.food.com/recipe/olive-garden-copycat-zuppa-toscana-38298?

So what did I change?

I added sweet potatoes with the russet potatoes, great color, flavor, and nutrients. I substituted baby spinach (tear in the bowls and then add the soup), added a bag of frozen California blend, and lastly I did not add heavy cream. Instead I used the broth to melt 4 ounces of cream cheese and added it to the soup.

The best part about soup is using what you have on hand. To utilize the leftovers and the accidents such as overcooked meat, extra potatoes, a sudden gift from the hunter or gardener next door, etc.

I think you can throw it together without having to add any ingredients that you pronounce no processed food, no chemicals, just real food.

So go forth and cook some soup!

Connect with me on www.cookingwithtrace.com or on www.facebook.com/cookingwithtrace

Holy Squash!

Summer and the never ending squash…

as seen in The Source (http://www.yvsource.com/) July 2012

I know that by the end of the summer most people are sick and tired of zucchini, but not me. I am ready
for the plethora of low calorie tasty dishes that can be made with the every bountiful squash. In the past
I have made mock apple pie, pickles, lasagna and spaghetti (with ribbons of squash instead of pasta),
ratatouille and more. I bake, boil, broil, fry, grill, marinate, julienne, and so much more.

I recently spent a week in Washington D.C. and it seemed that every restaurant had a grilled veggie
sandwich on the menu. Slices of yellow squash, zucchini, bell peppers, and red onion; marinated in
balsamic vinaigrette and served on a delicious whole grain bun with hummus. As a tried and true
carnivore I was hesitant to give it a try, but I am very glad I did. The Sammy was so filling, and the fresh
taste was not heavy at all.

My point is you have a great opportunity to start using the vast bounty from this versatile plant. So start
thinking and planning now!

Here is my latest squash addiction:

Grilled Marinated Zucchini and Peppers

Serves 4

4 small green or yellow squash sliced into planks (1/4 inch thick)

2 bell peppers (yellow, orange, or red are my favorites) cut into quarters with seeds removed

2 tablespoons of olive oil

½ teaspoon each of: granulated garlic, paprika, kosher salt, celery seed

¼ teaspoon each of: black pepper and cumin

Mix all spices together

Preheat grill (or grill pan, or broiler)

Add cut veggies to large bowl, drizzle oil to coat, and while tossing or stirring vegetables sprinkle spices
evenly. Let rest for 5 minutes.

Grill until your desired level of char. I like mine to be well marked.

Serve as a side dish or on a sandwich or just sneak pieces while the rest of the food is cooking.

Now go cook a squash!

Something new... Stir fry with cauliflower rice

I often challenge myself to step outside my comfort zone and try new things. Whether it is a new food, or a new activity, I want to be able to evolve and expand my horizons. My boys have been a little timid in the past and I think that seeing me try new things and struggle or fail occasionally helps build their self-esteem and I hope it makes them realize that they can continue to improve and mold themselves even into their adult years.

Recently I have tried several new foods; I attended “Edesia. A Palisade Culinary, Wine & Spirits Adventure”. What an adventure to try new foods, wines, and spirits. Head cheese, caviar, pork belly, patty pan squash, ceviche… and the list goes on. I enjoyed most of what I tried but I have to tell you the Passion Fruit Panna Cotta from Il Bistro was by far my favorite sampling.

I also tried kombucha for the first time this week. Kombucha is a fermented tea beverage, so it is heady, effervescent, and supposedly great for your health… I was not a fan. I bought a variety that was juice and kombucha with chia seeds. I was hoping for this great experience and of course I wanted to feel energized and healthy from the probiotic nectar. I was put off by the aroma, the yeast was overpowering and the flavor was reminiscent of a spoiled drink. I know that I am probably not sophisticated enough to truly enjoy this drink, but at least I gave it a shot.

My point is there is always going to be new things to try and I suggest you give it a shot, it will not always work out, but you never know you might find your next obsession.





Here is a recipe that has something new for you to try. Let me know what you think!

Chinese Stir Fry with Cauliflower Rice
A quick and healthy Asian inspired dish


INGREDIENTS
1 lb fresh cauliflower shredded
24 ounces California blend
1 lb chicken tenders
1/2 cup low sodium soy sauce
2 tablespoons brown sugar
1 tablespoon sesame oil
1 tablespoon corn starch
2 tablespoons cold water
salt and pepper to taste


INSTRUCTIONS
1. steam shredded cauliflower until just tender
2. cook California blend according to package
3. sauté chicken until done
4. mix soy sauce, brown sugar, sesame oil together set aside
5. Add chicken and California blend together and heat add soy sauce mixture
6. mix corn starch with cold water add to skillet stir to combine add bring to a boil
7. turn off mixture let rest 3-4 minutes, stir and serve over shredded cauliflower
8.
season with salt and pepper

I like this version because I can have a nice Asian inspired dish without the starch of the rice. Tasty, a little healthier, and easy to do!

Connect with me on my website at www.cookingwithtrace.com or on www.Facebook.com/cookingwithtrace
Now go cook something!
Trace

- Posted using BlogPress from my iPad

Happy New Year!... Resolutions suck!

Every year people everywhere vow to make changes to their lives. Everything from bad habits (smoking, cussing, etc.) to desires for improvements (give to charity more, donate my time, etc.) and I think that resolving to do something better for you is a great idea. I don’t understand why we wait to make those changes. Why not make those changes now?

My wife and I visited a dietician two months ago and made the decision that we are going to make a change. We did not wait for a specific event, date, or holiday. We left there with a little more knowledge and a lot of resolution. We are going to figure out how to lose weight, eat a good diet, and teach our boys the tools that they will need to live a long and healthy life. Sounds easy, no? NO!!!

It was/is very difficult everyday we are making decisions about what to eat, how much to eat, how many calories it is, how much exercise we are doing, and what to do the next day.

So my advice for you?

1. Don’t delay, start making changes today! You do not have to change everything at once, but change something.

2. Evaluate what you are eating. Are you eating enough or to much? Visit this website to calculate your BMR http://www.bmi-calculator.net/bmr-calculator/ (how many calories you burn at rest).

3. Buy a scale and start looking at portion size. Weigh your food for awhile, you will be surprised.

Realize that this will take time. You may not see results right away. Stick with it and it will be worth the effort.

Here is a low calorie but hearty soup for you to enjoy this winter.

Chicken Noodle Soup

Ingredients (Makes 12 servings)
1 lb chicken breasts diced
3 cups  chopped celery
3 cups  diced carrots
5 ounces  diced onions
1/2 tsp  salt
1/2 tsp  ground pepper
1 1/2 tsp  Herbs de Provence
2 ounces  Superior Touch Chicken Base
8 cups  water
1 ounce  margarine
1 ounce  olive oil
12 ounces  Ronzoni Healthy Harvest Whole Wheat Extra Wide Noodles

Directions
1. heat olive oil
2. add diced onions sauté until translucent
3. add diced chicken breasts heat until chicken is no longer pink
4. add spices and vegetables
5. mix chicken base with water and add to meat and veggies
6. bring to a boil add margarine
7. add pasta, cook until al dente

Cool slightly and serve

(nutrition information: approximately 11 ounce (309 grams) bowl of soup only has 241 calories)

Let me know if you try this recipe on my website at www.cookingwithtrace.com or on www.facebook.com/cookingwithtrace .

Now go cook something healthy!

Pork, Potatoes, and Veggies

Pork, potatoes, and veggies

10 oz broccoli, cauliflower, & carrots in cheddar cheese sauce

12 oz all natural broccoli cuts

1 lb pork loin (sliced into 4 or 5 chops)

10 oz sweet potato medallions

12 ounce Russet potato cubed

1 ounce olive oil

Spices

Cumin, Garlic, Cinnamon, Salt, Pepper, Paprika, ??

Preheat oven to 350 degrees

Mix your choice of spices together (I used about even amounts of each of the spices listed above).

Peel and slice the potatoes, toss with olive oil, sprinkle with ½ of the spice mixture and spread into an even layer on a cookie sheet (I used my stoneware bar pan). Roast for 20 minutes and then turn the potatoes over. Roast for an additional 20 minutes or until done.

Meanwhile cook mixed vegetables together (according to package directions).

Heat grill pan

Toss pork chops with remainder of the spice mixture, grill to medium well.

Nutrition analysis

Calories 358 | Carbs 35 | Fat 13 | Protein 28 | Sugar 8 | Fiber 6

Cranberry Salsa

 I love the fact that my friends know that I dig food. So they send me their ideas, their musings, and most importantly their recipes.  This is one of those times.

Brendan sent me a quick note about cranberry salsa. I have never heard of it, and it is such a simple recipe I could not wait to try it.

Ingredients:

1 package fresh cranberries
1/2 cup sugar
1 bunch cilantro
1 bunch green onions
juice from 1 fresh lime
1 4 oz can chopped chilies

Process cranberries in food processor with sugar and lime juice, chop cilantro and onions,

mix everything together and refrigerate for at least 3 hours.

Of  course I couldn't wait 3 hours, so I had a quick bite and it was great. I hope everyone will like it tomorrow. 




Now go mix something..

Trace

Easy No-Hands Chicken!!

I talk about food all the time… there are people in my life that wish that wasn’t true and there are others that at least appear to be interested in what I have to say. I am constantly thinking about new ways to make food appeal to my family, to ensure I take into account everyone’s allergies, and to make it healthy. I grew up with good food, my southern family always made amazing dishes, fried chicken, creamed corn, cornbread, chess pie… and my western family brought their depression era recipes to the table with dishes like crumbs, Salisbury steak, homemade pudding, and peanut butter chocolate cake. Is it no wonder I have always been a big guy. So in order to carry those food traditions forward for my children and to ensure they don’t end up overweight or with other health issues, I feel it is important to make real food and make it delicious.  Maybe it is a subconscious thought process that is always in the back of my head or maybe I am just weird, but I am always thinking about I can do with food.

This leads me to write and try to document some of what I am doing and it also leads me to find economical, healthy ways to feed my family in a way that will allow them to enjoy real food, slow food, and healthful food. Oh and I want to make it easy, that is not so much to ask, right? I hope not. My hope is that every person, family, couple,  group tries to make the transition away from the garbage we normally put into our bodies and realize that you can eat better and it does not have to be time consuming or expensive.

Eating healthy is expensive and it takes too much time, quite a few people tell me that there is no time in their day and they do not have the money to buy groceries to make meals. I say nay nay.. I do think it takes practice and I think it will take some additional effort at first. You have to plan ahead and you have to make a decision that you are going to be better to your body and your family’s bodies.

Cheep Chicken… (get it cheep, cheep?) Anyway I love my chicken and the versatility of this excellent protein source is endless. Yes it is expensive to buy the breasts, the tenderloins, etc., but there are several ways to stretch your dollar.

Chicken legs are typically around $1 per pound and are quick to cook and kids love the idea of meat on a stick, chicken quarters are even less I bought a package this week for 79 cents per pound, and then whole chickens are around a $1 to $1.50 per pound.

Dark meat? Really? Yes, I know everyone has a preference and there are people that will tell you that dark meat has more fat then white meat, and that is true, but you can’t tell me that a roasted chicken thigh has nearly the same amount of fat as fast food hamburger.

I used to be scared of cooking chicken, I was worried that I would not cook it enough and it would make us sick, or I would cook it too much and it would be tasteless and dry. Now I think I have stumbled the fool proof way to cook juicy delicious chicken and it is extremely easy.

Hand off Chicken Quarters

4 lbs washed chicken quarters

Salt

Pepper

Spices

Preheat oven to 400 degrees

Prepare a cooking vessel, (I have used cookie sheets with a rack, and I have used 9x13 stoneware pans) by lining it with foil for easy cleanup.

Place chicken in pan on rack and season liberally with your choice of spices and herbs (I like the Montreal steak seasoning)

Place in over for 1 hour (set a timer) after one hour reduce temperature to 300 degrees and set timer for another hour. After the second hour turn off the oven and let the chicken rest for about 30 minutes. Now the chicken is ready. I have cut off the legs for the kids and deboned the thighs (your choice on the skin, remove or include). I use the meat in omelets, chicken salads, tacos, burritos, etc.

I realize that two and a half hours is a long time, but I typically put the chicken in the oven while I am cooking dinner and after dinner and family time I take a moment to prepare the meat for future meals. I have heard this called investment cooking and I think that the investment is in your health. No go cook something.

See my other ramblings at www.cookingwithtrace.com

Trace