Hunger Sweats

Did you know that hunger sweating is a really thing? Google it. Jeremiah learned this on Thursday morning. Although more common in diabetics when their blood sugar is low, it can also happen to non-diabetics. If I were to guess, it might also be a reaction to our diet with the medicines Jeremiah takes. Of course, this is making me nervous for the week to be over. I don’t want anything to happy to my love.

Of course, it is also a reminder of the chronic health conditions so many people who receive food from Harvesters. Twenty-nine (29%) percent of the households who receive food from Harvesters have at least one person in their household who is in poor health.  Thirty-seven (37%) percent of households have at least one member with diabetes, and 62 percent report at least one member with high blood pressure. Can you imagine having to choose between purchasing food and paying for medicine? As you can see, cheap unhealthy food or lack of food can also be bad for your health.

After experiencing hunger sweats in the morning, Jeremiah ate his banana. Of course, that means he did not have one to eat at lunch time. I guess it is a good thing we packed the leftover Chicken Penne Pasta for lunch. It was made with whole wheat pasta which helped get him by until dinner.

Bless his heart, Jeremiah waited for me to eat dinner. I was late because I had a hair cut after work. We ate Red Beans and Rice, corn bread, and five saltine crackers. For dessert, two cookies each plus a cup of coffee for Jeremiah. That was the last of the extra cookies so we won’t be able to have any for dessert tomorrow night.

Check-out the cookie recipe we prepared on Sunday for the week. The recipe comes from Harvesters’ Nutrition Services Department. The cookies cost $3.06 to make or $.09 per cookie. They don’t taste very different than the homemade chocolate chip cookies my mother made growing up.

cookiesWhole-Grain Chocolate Chip Cookies by Harvesters’ Nutrition Department
3/4 c. oats
1 c. whole wheat flour
1/2 tsp. baking soda
1/2 tsp. salt
1/4 c. unsalted butter, softened
1/4 c. canola oil
1/3 c. sugar
1/3 c. brown sugar
1 large egg
t tsp. vanilla
1 c. chocolate chips

Preheat oven to 350 degrees. Grind oats in a blender or food processor until texture of flour. Pour in a medium bowl with flour, baking soda, and salt. In another medium bowl, beat butter with an electric mixer until fluffy. Add oil, sugars, egg, and vanilla. Beta until smooth. Slowly add dry ingredients and mix on low. Once combined, stir in chocolate chips. Drop spoonfuls onto a greased baking sheet, approximately two inches apart. Bake 9-12 minutes. Makes approximately 24 cookies.

Nutritional information: Calories – 131, Fat 7 g., Protein – 2 g., Carbs – 17 g. , Fiber 2 g., and Sodium 79 mg.

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Oatmeal Cottage Cheese Banana Pancakes

Here’s a high protein and low in fat breakfast recipe. This recipe makes just two pancakes so it is perfect for single people like me. I liked it enough I’ve made it twice.

Oatmeal Banana PancakesOatmeal Cottage Cheese Banana Pancakes from Pinterest
½ c. oats
½ a medium banana
1 tsp. cinnamon
2 large egg whites
¼ c. cottage cheese
2 tsp. milk

Mix ingredients in a blender for 30 seconds and cook. Optional add-ins include berries, chocolate chips, and peanut butter.

Cinnamon Applesauce Pancakes

I really liked this pancake recipe. Fluffy and sweet decreasing the need for very much syrup.

Cinnamon Applesauce PancakesCinnamon Applesauce Pancakes from Pinterest
2 c. flour
4 tsp. baking powder
2 c. water
2 T. sugar
¼ tsp. salt
½ c. applesauce
¼ tsp. vanilla

Mix dry ingredients. Add remaining wet ingredients. Cook pancakes.

Notes:

  • Makes 12 pancakes so I cut it in half.
  • Recipe suggested cinnamon applesauce. I used unsweetened applesauce and added a dash of cinnamon.

Healthier Brownies

100_1200A few years ago, I learned a Weight Watcher recipe that uses cake mix and pumpkin. The taste of the pumpkin cooks out but you get the added benefit that pumpkin is a vegetable making the recipe healthier for you.

I recently ran across this recipe for pumpkin brownies. I used a low-fat brownie mix with a can of pumpkin. I think they turned out pretty good. Plus, they had 78g. less of fat. They were thick and chewy. I threw mine in the fridge to prevent mold (an issue with using pumpkin) and they lasted over a week and half that way.

Pumpkin Brownies from Interest
1 box of brownie mix
1 can of pumpkin

Mix ingredients and pour into a 9 x 9 baking dish. Cook for 45 minutes at 350 degrees.

Whole Wheat Pancakes

This recipe is for all of you out there trying to eat healthy but are still feeling hungry. My sister is doing the doing the Mayo Diet where you don’t eat sugar (non-natural sugar) for 10 days. I’ve been watching my diet and tracking everything I eat for the last two months. Sugar is in everything – or added to everything to make it taste better according to the documentary Fed Up. I told my sister I thought she could eat this recipe if she use the Cary’s sugar free syrup my grandma has to use for diabetic reasons.

I ate three of these as was so full that I skipped lunch.

Whole Wheat PancakesWhole Wheat Greek Yogurt Pancakes from the Coffee & Quinoa Blog via Pinterest
1 ½ c. whole wheat flour
1 ½ tsp. baking powder
¼ tsp. baking soda
½ tsp. salt
1 c. plain nonfat Greek yogurt
¾ c. skim milk (or almond milk)
1 egg
2 T. maple syrup
½ tsp. vanilla

Mix together dry ingredients in a large bowl. In a separate bowl, mix all wet ingredients. Pour into dry and stir. If it seems too thick, you can add 2 T. of milk. Let it sit for 10 minutes. Pour and cook. Serve with fresh fruit or milk syrup. (Made six medium pancakes.)

Chocolate Dump Cake

You may have started wondering if I was still writing this blog. The answer is yes but I’ve been busy. I recently started a new job – as a volunteer manager. It’s a crazy busy time of the year and I’m learning a new job so it’s been keeping me pretty busy. In addition to my new job, I am still working at the hotel. I also have some blogs I need to write for another nonprofit agency. Until my life settles into my “new normal”, this blog will have to hold you over for a little while til I have more time to bake than just throwing a frozen pizza in the oven. It’s times like this when I wonder how people juggle work, family, and still have the energy to do fun things.

I’m super excited to share this recipe with you because it is just four ingredients. It’s a super easy and very delicious dessert.

Chocolate Dump CakeChocolate Dump Cake from Pinterest
1 box of chocolate cake
1 box chocolate pudding
1 3/4 c. milk
1 1/2 c. chocolate chips

Mix milk and pudding. Add box of cake mix and stir. Pour into 9 x 13 pan. Scatter with chocolate chips. Bake at 350 degrees for 25-30 minutes.

Notes:

  • I used sugar free pudding. I think you could also use a sugar free cake to make it healthier.
  • I used skim milk and it still turned out fluffy. I think I cooked it for 25 minutes to prevent it from burning.
  • I also cut the amount of chocolate chips to 3/4 c. and it still had a great chocolate flavor.

Weight Watchers Breakfast Quiche

This recipe came as a recommendation from my friend Theresa. It’s a Weight Watchers breakfast recipe. I’ve made a lot of egg recipe over the years and many times, they start to taste the same. This one is a little different mixing evaporated milk, egg substitute, Swiss cheese, and turkey bacon. But nutmeg is the secret ingredient that gives this recipe its flavor.

If you are trying to watch what you eat, Phyllo Dough is one of the best crusts you can use. I like to buy Wonton Wrappers since they work pretty much the same. In case you aren’t sure where they are located in the grocery store (I didn’t know and had to ask when I first started using it), they are by the fresh fruit and veggies in the refrigerated case.

Breakfast QuicheWeight Watchers Breakfast Quiche
2 sheets of phyllo dough
3 eggs
1/4 c. egg substitute
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. nutmeg
2 T. flour
1/2 oz. Swiss Cheese (3 T. )
3 oz. turkey bacon, cooked (about 1/3 c.)
1 c. evaporated milk

Preheat oven to 350 degrees. Spray 9 inch pie plate with nonstick spray. Line dish with dough. Spray with cooking spray. Whisk together all ingredients except cheese and bacon. Sprinkle with cheese and bacon on dough. Pour egg mixture over. Bake on baking sheet for 30-35 minutes. Cool 5 minutes. Cut into eight wedges. Each piece is 3 Weight Watchers Points.

Notes:

  • I used Wonton Wrappers instead of phyllo dough. I layered it in the bottom of the pie dish. Just be sure to cover as much as possible it you don’t want a crunchy crust.
  • I also tried to make it in a muffin. Crust is definitely crispier. But you get to eat two pieces for 3 WW Points and it only takes 12 minutes to cook. A messy muffin tin is also a minus to doing this.
  • I used fat free cheddar and low sodium bacon when baking one time. I tasted just fine.

Not Fried “Fried” Chicken

Fried chicken is one of my favorite food items. And let’s be honest, who doesn’t crave a little KFC now and then. Unfortunately, traditional fried chicken isn’t super healthy. I ran across this Mr. Food’s recipe for a baked chicken that promised a fried chicken crunch. I have to say, this chicken did have a nice crunch as well as nice and juicy. You have to try this diabetic friendly “fried” chicken.

Mr. FoodNot Fried “Fried” Chicken by Mr. Food’s
1 chicken (3 to 3.5 lbs), cut into 10 pieces (skin off)

2 T. flour
1/2 tsp. salt
1/4 tsp. black pepper
3 egg whites
1 & 1/2 c. cornflakes
1/2 tsp. ground sage

Preheat oven to 350 degrees. Mix flour, salt, and pepper in a shallow dish. Beat egg whites in a second shallow dish. Crush cornflakes and sage in a plastic bag. Then, pour into a shallow dish. Take each piece of chicken and flour it. Then, coat it in egg. Finally, coat in cornflakes. In a sprayed dish, place each piece of chicken. Bake for 45-50 minutes.

Nutrition Facts: (2 pieces per serving) 299 calories (64 calories from fat), 7 g. fat, 2 g. saturated fat, 84 mg. cholesterol, 627 mg. sodium, 25 g. carbs, 1 g. fiber, 3 g. sugar, and 32 g. protein.

Notes:

  • I cut the recipe in third. I only ate one piece with potatoes and felt satisfied.
  • I used boneless, skinless chicken breasts.
  • I also used egg white substitute.
  • Recently, I met Bobby Deen at an event featuring his new cookbook. I was surprised to learn during a conversation with him that unsweetened cornflakes aren’t any worst for you then Panko bread crumbs. Since I like the taste better, I wouldn’t worry about using them in recipes. Bobby did still suggest using Panko bread crumbs on veggies though.

Black Bean Pumpkin Soup

My friend Michelle and I go way back. She was one of my first friends in Kansas City. I don’t remember what classes we had together but I know we met in graduate school at the University of Missouri – Kansas City. We were both working on our Masters in Public Administration. Like me, she loves to cook and enjoys great food. When she first moved to Kansas City, Michelle nannied for people who were great friends with some of Kansas City’s best chefs. Needless to say, she introduced me to a couple of great places in town. Michelle loves Brookside so she took me to a lot of great places by UMKC – Aixois and Bella Napoli to name a few. Michelle also used to host dinner parties at her apartment where everyone would bring different dishes based on a theme like “Caribbean”. A great way to sample a lot of new recipes.

Last fall, Michelle invited me to her new house for dinner and to help handout Halloween candy. This recipe is what she made for dinner. It’s from one of her favorite food blogs – The Smitten Kitten. One of the things I love about Michelle is her willingness to try adventurous recipes. Although this recipe isn’t pretty in appearance it is quite delicious. A hearty, healthy recipe for soup made with black beans, pumpkin, tomatoes, and onions.

Black Bean Pumpkin Soup by Gourmet, November 1996 posted on The Smitten Kitten Blog

Photo by: blogs.babble.com

Photo by: blogs.babble.com

Three cans of black beans (about 4 1/2 cups), drained and rinsed
1 c. drained diced tomatoes
1 1/4 c. chopped onion
1/2 c. minced shallot
4 garlic cloves minced (I would substitute jar garlic)
1 T. plus 2 tsp. ground cumin
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 stick (1/4 cup) unsalted butter
4 c. beef broth
1 can pumpkin
1/2 c. dry Sherry
1/2 lb. cooked ham, diced
3 to 4 T. Sherry vinegar

In a food processor, puree beans and tomatoes. In a stock pot/Dutch oven, cook onion, shallot, garlic, cumin, salt, and pepper in butter over moderate heat, stirring, until onions is softened. Stir in bean mixture. Add broth, pumpkin, and Sherry until well combined. Simmer uncovered, stirring occasionally f0r 25 minutes, or until thick enough to coat the back of a spoon. Just before serving, add ham and vinegar to soup, stirring, until thoroughly heated. Makes 9 cups.

Note – We ate this with crackers and corn bread muffins. Original recipe suggest sour cream or pumpkin seeds.

From Scratch

When I was a kid, my dad had a very limited list of things he could cook. Potato Buds were one of those items. For that reason, I’ve never really felt the need to cook mashed potatoes from scratch.

While looking for a potato recipe to use up some spuds starting to spout, I ran across this recipe from Kraft Food and Family 2009. It seemed like the perfect dish because I had just made a few other recipes with the ingredients needed. I hope you enjoy this lower fat version of mashed potatoes.

Tracy’s Make-Ahead Mashed Potatoes
4 lb. Yukon Gold potatoes (about 10 potatoes pealed and cubed)
1 c. light sour cream
1/2 c. (4 oz.) cream cheese 1/3 less fat version
2 tsp. onion powder
1 slice cooked bacon, crumbled
2 green onions

Cook potatoes in a pot of boiling water for 10 to 15 minutes. Drain water. Place potatoes back in pot and use a mixer on low until creamy. Add sour cream, cream cheese, and onion powder. Blend until mixed and smooth. Pour into 2 quart baking dish. Bake at 350 degrees for 45 minutes. Top with bacon and scallions and return to over for another 15 minutes.

Nutritional Facts(make 16 servings –  1/2 c. each): 120 calories, 3 g. fat (2 g. saturated fat), 10 mg. cholesterol, 60 mg. sodium, 20 g. carbs, 2 g. fiber, 3 g. protein, 6% vitamin A, 15% vitamin C, 4% calcium, 0% iron.

Notes:

  • I made this with reduced sodium bacon.
  • I didn’t have scalions so I added fat free cheese. For future reference, I think it does need the green onions to add flavor.
  • I halved the recipe and baked for 30 minutes, added cheese and bacon before cooking an additional 12 minutes.
  • According the author of original recipe, you can make this ahead (without onions and bacon) and refridgerate for up to 2 days. Just let it sit out about 30 minutes before you make. You can also freeze it for up to one month before baking.