How I learned and am still learning what works for my metabolism.

I have struggled with my weight all of my life. I love food. I eat well. I like variety and love to eat out. I love to cook. I love to try new things and go to gourmet outings. All of these things have led me to be overweight all of my life.

In the early 1990's I lost 60 pounds using the Deal-a-Meal (Richard Simmons) method. For those who may not know the details of that particular plan, it works with a set amount of protein, starch, vegetables, fat, dairy etc that you are allowed to eat everyday. You get cards for each serving of an item you are supposed to eat.

When I reached my goal, the instructions told me to add a starch card per day to start maintenance. Well I did that and after 1 week I had gained 5 pounds. Now 1 carbohydrate card was the equivalent of 1 slice of bread or one large baked potato. One slice of bread (large baked potato) is about 70 calories. So, I ate 490 calories extra that week. Since it takes 3500 calories to make a pound, I couldn't figure out how eating 490 calories made me gain 5 pounds. That would have been the equivalent of 17,500 calories if you do the math. (3500 x 5) So, I eliminated that starch card and promptly went back to my goal weight by losing that 5 pounds in one week.

Crazy I thought! What was going on?? So, I tried it again and again I gained a few pounds. And, they came right off when removing the starch card.

At that point, I was a month past my original "goal" weight and still I hadn't been able to accurately get through to a maintenance plan. I decided not to add anything to my choices and continued to lose weight.

I didn't want to lose anymore, so I decided to try some maintenance choices on my own. I added a protein card instead. I still lost weight. The next week I added 3 protein cards and finally I was able to find the "maintenance" plan for me. My body craved protein and when given enough but not too much of it, could easily eat what seemed like an obscene amount of protein and still maintain the weight I wanted to be.

I will never pretend to know what is best for anyone else besides myself. But, for me a low or lower carbohydrate lifestyle is the key to a healthy body and a comfortable weight.

It has been many years since I made that discovery and until this past February, I had totally forgotten it. Now, I am back to trying to eat fewer carbohydrates and more protein and I again have much weight to lose. I am currently following the Simply Filling avenue of Weight Watchers.

My menus and recipes also include other types of food. I am a gourmet after all and I personally can't live on "meat alone". However, I want to attempt again to control my own glycemic index and use the carbohydrates in a conscious healthy attempt to better choices for my health.

I started a new YAHOO! group called A Healthy Gourmet Join me in my journey if you would like.

*******

Multi Bean and Pea and Lentil Soup for lunch today

I cook beans once or twice a week in my Pressure Cooker. But this package that I just bought, which was so inexpensive, was all mixed peas/beans/lentils already. Because I bought them in bulk, they had no directions on the package. We tend to avoid pre-packaged seasonings as they are so full of salt.

So here is what I did.

In my QVC MultiCooker:

Sautéed one onion and 2 jalapeno peppers (seeds and all) in 2 tablespoons of canola oil
Added 2 heaping teaspoons cumin and 2 bay leaves and 2 cups of the bean/lentil/pea mixture and stirred it around to coat.
I added enough water to cover it with a few inches extra and set it on high pressure for 25 minutes.
When done I gave it a quick release.
Added 1 large can of tomato paste, 3 tablespoons of the WOW chicken soup from the Ingredient Store, 1 pound kielbasa, 1 pound of carrots.
Back on high pressure for 20 minutes, natural release. Added quite a bit of hot sauce and stirred it in.

DELICIOUS!! We each had two bowls and there is enough left for lunch tomorrow too. The largest beans and the carrots had a bit of a bite, which we like and everything else was creamy.

Diane's Menu June 28 - July 4

Diane's Menu June 28 - July 4


June 28 - Grilled Rib Eye Steaks, Corn on the Cob, Green Salad (Extra corn made for salad the next day)
June 29 - Grilled Shrimp Over Black Bean-and-Corn Salad
June 30 - Weekly Pizza Night
July 1 - Roasted Chicken Thighs, Steamed Broccoli, Curried Quinoa (Extra chicken made for Salad next day.)
July 2 - Easy Thai Beef or Chicken Salad
July 3 - Baked Virginia Style Ham, Cuban Style Lentil Salad (Some of the leftover ham saved for Saturdays salad, the rest frozen for future use.)
July 4 - Neighbor's BBQ - Aduki Bean and Rice Salad
July 5 - Lentil Salad with Smoked Turkey (I am using the ham from Thursday)




**************

Grilled Shrimp Over Black Bean-and-Corn Salad

Marinated shrimp:

1/3 cup fresh lime juice
1/4 cup thawed orange juice concentrate
2 Tablespoons low-sodium soy sauce
2 Tablespoons Worcestershire sauce
2 Tablespoons honey
1 garlic clove, minced
2 pounds large shrimp, peeled

Salad:

2 cups coarsely chopped tomato
1/2 cup sliced green onions
1/3 cup chopped fresh cilantro
1 can (15-oz.) black beans, rinsed and drained
1 can (15.25-oz.) whole-kernel corn, drained
1 jalapeno pepper, seeded and chopped
1/4 cup fresh lime juice
2 Tablespoons olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper

To prepare marinated shrimp, combine
first 6 ingredients in a large zip-top bag.
Add shrimp to bag; seal. Marinate in the
refrigerator 1 hour, turning occasionally.

Brush or wipe your Indoor Grill (like a George
Foreman) with cooking oil and preheat. Please,
do not use an aerosol (can) spray. Your grill will
last a lot longer, and will thank-you for it. Also,
by not using an aerosol spray you will be doing
your part to go green, and help the environment.

Remove shrimp from bag; discard marinade.

Place shrimp in the grill. Grill 1-2 minutes or
until shrimp are done (check after one minute).

To prepare salad, combine tomato and next 5
ingredients (tomato through jalapeno) in a large
bowl. Combine 1/4 cup lime juice, oil, cumin, salt
and black pepper in a small bowl; stir with a whisk.
Pour dressing over bean mixture; toss well. Spoon
salad onto each of 6 plates; top with shrimp.

Yield: 6 servings (serving size: 3/4 cup salad and
4 ounces shrimp).
7 WW Points per serving.

After serving the grilled food, make sure that
your grill is unplugged. Put a wet cloth that
can be washed and re-used in your grill and
close the lid. In 10 to 30 minutes, the grill will
wipe clean


Join the YAHOO! group for more George Foreman Grill Recipes


************

Easy Thai Beef or Chicken Salad

"Chicken or beef - whatever your preference - inspired by a soy and sesame dressing, piled on top of a delicious fresh vegetable salad. Topped off with a side of steamed rice, this dish is perfect for a fresh and delicious main course any night of the week!"


INGREDIENTS:

1 cup white rice
2 1/2 cups water
2 tablespoons vegetable oil
1 pound skinless, boneless chicken breasts
salt to taste
garlic powder to taste
1 head lettuce - rinsed, dried and torn
3 large cucumbers, seeded and chopped
1 large onion, finely diced
2 tomatoes, diced
1 bell pepper, diced
1 cup chopped fresh cilantro
1 cup freshly squeezed lime juice
1/2 cup fish sauce
1 tablespoon sugar
1 tablespoon crushed red pepper flakes

DIRECTIONS:

1. Rinse rice in a fine mesh strainer under cold running water until no longer cloudy. Transfer to a medium saucepan and cover with 2 1/2 cups water. Bring to a boil, cover, and reduce heat to low. Simmer for 15 minutes, remove from heat and let stand for at least 10 minutes, or until all liquid has evaporated.

2. Preheat oven to 250 degrees F (120 degrees C).

3. Season chicken with salt and garlic powder. Heat 2 tablespoons vegetable oil in a skillet over medium-high heat. Cook chicken, reducing heat when necessary, until no longer pink in center and juices run clear. Transfer to preheated oven to keep warm.

4. Place lettuce, cucumbers, onions, tomatoes, bell peppers, and cilantro together in a large mixing or serving bowl. Toss to combine. In another bowl, stir together the lime juice, fish sauce, sugar, and crushed red pepper until well blended and sugar is dissolved.

5. Remove chicken from oven, slice into thin strips, and drizzle with dressing. Divide salad and rice among serving plates, and top each with chicken slices. Dressing may also be served at the table and each salad dressed individually.


****

Aduki and Rice Salad (I am making at least 6x this recipe to take with us to a BBQ)

1/2 Cup aduki beans, soaked
1 cup long grain rice (Mine will be be cooked in the rice cooker)
2 tablespoons oil
2 tablespoons lemon-juice or wine vinegar (I use lime juice)
Salt and Pepper
1/2 cup frozen peas
1/2 cup corn kernels
2 sticks celery, chopped
1 small onion, very finely chopped
1 small cucumber, diced
2 tablespoons raisins (not in mine)
2 tablespoons walnuts or pecans, chopped
Garnish: Chopped parsley (I use cilantro)

Cover the aduki beans with water and cook for 30 - 45 minutes, taking care that they remain intact.

Boil the rice for 10 minutes in enough water to just cover it. cover with a clean teatowel and saucepan lid and leave on a low heat until the rice is fluffy and dry (5 to 10 minutes, depending on the rice)

Mix the oil and lemon or vinegar together and stir into the warm rice. This is important so that the rice absorbs the flavors.

Cook the frozen peas (I just add them to the rice cooker when it turns to keep warm and let them steam.) and add to the rice together with the corn kernels, the drained aduki beans, the chopped vegetables, raisins and nuts. Stir well and sprinkle with parsley or cilantro. Serve chilled in a wide earthenware bowl or shallow terrine.

******

Cuban Style Lentil Salad

6 cups water
1 1/2 tablespoons coarse Sea salt
1 1/2 cup lentils, rinsed thoroughly
5 tablespoons extra virgin olive oil
4 large cloves garlic, slivered
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1 teaspoon cayenne pepper
1 teaspoon Sea salt
1/4 cup white wine vinegar
4 green onions, using the white and light green parts, sliced thinly on the diagonal
1/4 cup finely diced jicama
sprigs of fresh parsley and lemon wedges, for a garnish

Use a large pot to bring the water to a boil. Add the sea salt. Add the lentils, reducing the heat to medium-low. Cook covered for about 30 minutes, or until the lentils are tender but not mushy. Do not overcook.
While the lentils are cooking, use a medium skillet to heat 1 tablespoon of the olive oil over medium low heat. Add the garlic and cook gently for about five minutes, or until softened but not browned.
Remove the skillet from the heat and add the cumin, coriander, cayenne, and the salt.
Add the white wine vinegar, combine thoroughly, and transfer to a large serving bowl.
Drain the cooked lentils and add them to the vinegar and seasoning mixture, taking care to combine thoroughly.
Drizzle with the remaining four tablespoons of olive oil and toss again to mix. Cool to room temperature, then stir in the scallions and the jicama.
This dish may be served immediately, or it may be chilled for one or two hours in order for the flavors to combine. Garnish with parsley and lemon wedges.


*************

Lentil Salad with Smoked Turkey

Ingredients:
1 cup lentils, rinsed
2 cups chicken broth or water
1/4 cup minced fresh tarragon (1 tsp. dry)
11 ounces (2 cups) smoked turkey breast, cubed
1/4 cup red onion, minced
1/2 cup celery, minced
2 tbsp. fresh parsley; minced
1/4 cup regular or light mayonnaise
1/4 cup plain lowfat yogurt
2 tsp. Dijon or hearty style mustard
1 tbsp. freshly squeezed lemon juice
1 garlic clove, peeled and minced
salt, pepper to season

Place the lentils and chicken stock in a medium saucepan over medium-high heat and bring to a boil. Reduce the heat-simmer until the lentils are softened but still firm to the bite, 15 to 20 minutes. Drain the lentils, move to a large bowl, and cool to room temperature. Add the minced tarragon, turkey breast, red onion, celery and parsley to the cooked lentils. Mix gently. In a small bowl whisk the remaining ingredients and add to lentil mixture. Mix again lightly. Makes 6 servings.

Join my Yogurt Group for more recipes using Yogurt

Yogurt

I have always loved yogurt. Even the plain variety. I started to make my own yogurt about 2 years ago. It is so healthy and you can do so many things with it. I make smoothies for breakfast and use homemade yogurt cheese in place of sour cream and cream cheese. This is my latest experiment. It was very good. I used it as a dip with celery sticks for lunch.

If you are interested in more ideas and recipes for yogurt and yogurt cheese join my Yogurt YAHOO! group.

SPINACH DIP
From NOT JUST CHEESECAKE



1 1/2 cups nonfat yogurt cheese
1/2 cup chopped green onions
1/2 cup chopped parsley
1 teaspoon seasoned salt (optional)
1/4 teaspoon dried dill weed
1/4 teaspoon Tabasco sauce
1 package (10 oz) frozen chopped spinach, thawed

Drain spinach, then squeeze out as much liquid as possible. Chop finely. Combine with remaining ingredients and mix well. Cover and chill.

Makes about 2 1/2 cups.

1/4 cup: Calories 35, Protein 4 gm, Carbohydrates 5 grams, Fat less than 1 gram, Cholesterol 0, Calcium 138 mg, Sodium 51 mg

Cookbook Review: The Bacon Cookbook

I have gotten a few new cookbooks lately. One that I really like is called The Bacon Cookbook by James Villas. I was afraid of posting about it before because Bacon is not a politically correct food to talk about lately. After all, it's full of fat, sodium and calories. But I for one think it's just SO good that I had to buy the book and review it for you.

Diane

*************************
Book Title: The Bacon Cookbook
Author: James VillasCategory: General - American
ISBN: 978-0-470-04282-3
Publisher: John Wiley and Sons
Publisher Address: Hoboken, NJ
Website or E-mail: www.wiley.com/culinaryandhospitality
Copyright: 2007
Description: hardcover – 8 ½ x 11 x 1 ¾
Pages: 276Illustrated: none
Photographs: full color and full-page photos interspersed throughout the book
Price: new from $35 to $23.10



Crispy, salty, smoky, sweet - who can resist the allure of bacon? Certainly not food writer James Villas who's been beguiled by bacon since he was a boy.

In recent years, the variety and quality of most supermarket bacon have improved immensely, and many premium American artisan bacons, as well as delicious foreign ones, are now available at finer outlets and online. The book takes one around the world and introduces new and familiar bacons to the reader and cook.

If health concerns sometimes make you feel guilty about loving bacon, Villas urges you to relax. Yes, it's high in sodium and fat, but if eaten in moderation or used as a flavoring agent, as it is in many recipes in the book, bacon is a guilt free indulgence. In fact, using bacon in a pea soup for example and leaving out added salt, makes the recipe actually lower in sodium than if you omitted the bacon and used salt as a seasoning instead. Oh and it tastes better too!

The book begins with 17 pages of bacon history and pictures of bacon from all over the world. How to buy, store, cook and mail order bacon is included. As well as a 2 page section on the health issues associated with bacon.

Following the introduction are chapters called

Canapés and Appetizers
Breakfast and Brunch Dishes
Soups and Chowders
Salads and Sandwiches
Casseroles and Stews
Main Courses
Vegetables and Fruits
Pasta and Rice
Brads
Desserts

I really love this book. There are so many great ideas for adding that wonderful flavor as well as new recipes for the old standards. One interesting one that I want to try is called Caribbean Beef and Bacon Stuffed Plantains, I didn't have plantains in the house though so I settled for an old standard. Believe it or not, I have never made lentil soup. I have always made split pea soup instead. This recipe was great. It said it feeds 6, but my husband and I ate it for dinner and there was 1 serving left for me to have for lunch the next day. It was great. Very tasty and easy to make too.

Austrian Lentil and Bacon Soup

1/2 pound smoked slab bacon (preferably Speck), rind removed
2 quarts water
2 cups dried quick-cooking lentils, rinsed
1 medium leek (part of the light green leaves included), finely chopped
1 celery rib, finely chopped
2 tablespoons all-purpose flour
2 tablespoons cider vinegar
Salt and freshly ground black pepper to taste
2 frankfurters, sliced into 1/4 inch rounds

Cut 2 slices from he bacon slab and set the slab aside on the plate. In a large skillet, fry the bacon slices until they render their fat. Transfer the slices to a plate and set the skillet of fat aside.

In a heavy 4-5 quart pot or casserole, bring the water to a boil. Add the lentils, the slab and slices of cooked bacon and the leek, celery, and carrot. Return to a boil, reduce the heat to low, cover and simmer for 30 minutes.

Heat the fat in the skillet over moderate heat, add the onion, and stir till softened, about 5 minutes. Sprinkle the flour over the onion, reduce the heat to low, and stir till the flour is golden brown. Ladle about 1/2 cup of lentil soup into the skillet and whisk till the mixture is thick and smooth. Add the vinegar and salt and pepper and stir well. Scrape the contents of the skillet into the lentil soup, stir well. Cover and simmer till the lentils are tender, about 30 minutes.

With a slotted spoon remove the bacon to a cutting surface, cut into small dice and return it to the soup with the frankfurter rounds. Simmer about 5 minutes longer and serve the soup hot in heavy soup bowls.

Makes 6 Servings

Salads

I started a YAHOO group for salads. It has taken off like wild fire.




Click to join AnythingSalad