New to Me: Garden of Eatin' Multi Grain Tortilla Chips

I love chips and salsa, dips, and guacamole.  I basically love tortilla chips plain too. 

Garden of Eatin' takes delicious tortilla chips and makes them a healthier by adding flax seeds and 7 organic grains.

They are delicious!  They come in Sea Salt Multi Grain and Everything Multi Grain varieties. 

The Sea Salt version has 140 calories and 19 grams of carbohydrates with 3 grams of fiber per serving!  The S/C Value for one serving is 1/1.

I have been eating them with salsa and have been topping a serving with some low fat cheese and microwaving them for 20 seconds to make some quick and delicious cheese nachos.

To me, they seem more satisfying than regular corn chips, and I am able to stop at one serving.  Maybe it is the added blend of cracked wheat, steel-cut oats, barley, buckwheat, and millet.  Despite all the added goodness, they taste delicious.  I don't see myself buying regular chips again!
 

Mini Microwave S'mores

Last week I was looking at Me and Jorge, Amber's great blog about the Belly Fat Cure and her experience, and she recommended a great website for BFC approved foods.

I noticed that they sold sugar free marshmallows, and immediately started craving yummy melted S'mores.
By adding low sugar graham crackers and no-sugar added milk chocolate, I was able to enjoy a really low sugar version of the campfire classic that is just as delicious as the original. 

I started with La Nouba Sugar Free Marshmallows from Carbsmart.com.  I was hesitant at first, wondering what a sugar free marshmallow would be like.  However, these marshmallows are great.  They are made with blend of sugar free sweeteners and natural vanilla flavoring.  Delicious!

I also ordered a chocolate bar from carbsmart.  Chocoperfection makes a milk chocolate bar sweetened without maltitol.  I ordered the milk chocolate bar since it would be perfect for the S'mores.

The most challenging part of making the S'more was finding a sutible graham cracker, since most contain a lot of sugar.  However, Heath Valley makes a great low sugar graham cracker that is made with whole wheat flour and has 3 grams of fiber per serving. I found them at Whole Foods, but you can order online at the link above.

I am very pleased at how they turned out.  While the S'more is smaller than their sugar-laden counterparts, it is very satisfying!  I was very happy to have a low sugar version of a food that I thought I would need to give up forever.

One S'more as prepared below has about 15 grams of carbohydrates and only one gram of sugar. It also has almost 4 grams of fiber, so it is a very satisfying dessert!

Microwave S'mores

Serves 1

2 Heath Valley Amaranth Graham Crackers
1 square of Chocoperfection milk chocolate
1 La Nouba Sugar Free Marshmallows

Place graham crackers on a microwavable  plate.  Place chocolate square on one cracker and marshmallow on other.

Microwave at medium heat for 25 seconds.  Marshmallow will puff up very large.  Heat for 5 additional seconds as necessary.  Place crackers together to form a sandwich and enjoy!

New to Me: Single Serving Cold Brew Ice Tea Bags

I am a big fan of fresh brewed iced tea, and Lipton now makes cold brew tea bags in single serving sizes.

Fresh brewed iced tea does not have a long shelf life because bacteria starts to grow after 72 hours. These single serving tea bags allow you to brew a cup of iced tea whenever you want it.  All you do is pour 8 ounces of cold water over the tea bag, and in 3 minutes you have a delicious glass of tea!

I have been mixing mine with a tiny bit of raspberry xylitol syrup that I got at Nature's Flavors. 

If you have not been to Nature's Flavors website, I really recommend it.  They carry a whole line of sugar-free syrups and flavorings.  If you are avoiding fruit because of the high sugar content, their delicious fruit syrups can really help curb your cravings for fruit! 

New to Me: Arico Cassava Chips

Yum!

I found this alternative  to greasy potato chips at Whole Foods.  They are delicious!!  They are very light and not oily, have double the fiber that potato chips do, and even have less fat.

They taste just like potato chips too and come in really great flavors, including Ginger on Fire (the one I tried), BBQ, and Sea Salt.

A serving (of the ginger)  has about 23 chips has 150 calories, 6 grams of fat, 18 grams of carbs, 2 grams of fiber, and 1 gram of sugar.  The S/C Value would be 1/1 per serving.

Super Filling Chicken Soup

My sister gave me a recipe for "Extreme Diet Soup" that was in Women's World Magazine in February 2009.  A coworker gave it to her, and she made it to help lose some weight before my wedding last spring.

The Extreme Soup Diet is actually a more reasonable soup diet than the cabbage soup diet from back in the day. You basically eat two bowls of the soup and two mini meals that are just small healthy meals a day. 

Not being on any sort of soup diet, I decided to make the "Extreme Diet Soup" as a way to automate my lunches for the week.  I wanted an easy and delicious way to get some addition vegetables into my diet, and I always love a big bowl of soup in the winter!

The soup happens to be a great tasting soup regardless of whether you are on a soup diet or not.  I think even non-dieters would approve.  It is very filling and flavorful!

The recipe makes 7, two-cup servings.  Each serving has 270 calories, 27 grams of protein, 8 grams of fat, 20 grams of carbs, 6 grams of fiber, and 6 grams of sugar.  For those of you on the BFC, you could always leave out the carrots or reduce use one onion to lower the sugar amount.  As prepared below, the S/C Value would be 6/1 for a huge 2 cup serving.  I promise this will fill you up!

Extreme Diet Soup
7 servings

2 Tbsp. extra virgin olive oil
2 large onions, very thinly sliced
1.5 lbs chicken breast, diced
1 large carrot, finely shredded
2 large cloves of garlic
1 jalapeno pepper with seeds, minced
2 tsp. fresh thyme or oregano (or 1 tsp dried)
8 c. fat free chicken broth
1 (15 ounce) can black beans, drained
6 cups fresh spinach leaves, packed
1 large tomato, finely diced
salt and pepper, to taste
7 Tbsp. Parmesan cheese

Heat oil in a large stockpot over medium heat.  Add onions, stirring occasionally, for 10 minutes.  Add chicken, stirring for 5 minutes more or until cooked through and onions are lightly browned.  Add carrot, garlic, jalapeno, and thyme.  Cook another 2 minutes.

Stir in broth and increase heat to high.  Bring the mixture to a boil.

Add beans, spinach, and tomato.  Bring back to boil, then turn off the heat.  Add salt and pepper to taste.

Sprinkle each serving with 1 Tbsp. of Parmesan cheese. 

Enjoy!

New to Me: Sugar Free Banana Nut Vitamix

The other night, I made these muffins and they are amazing.  All that you need to do to get 12 very satisfying banana muffins is blend the package of mix, water, and two egg whites.

The muffins are sweetened with maltitol and Erythritol.  The mix comes in plain banana flavor, but the instructions tell you that you can top the muffins with nuts or chocolate chips.  There are no nuts in the actual mix and is safe for people like me who are allergic.

They are sweet, filling, and delicious.  I have been eating a muffin for breakfast and have been satisfied until lunch. My husband has been eating his after dinner as a healthy dessert.

Each muffin has 90 calories, 19 grams of carbs, 5 grams of fiber, and no added sugar. One muffin would have an S/C Value of 0/1 on the Belly Fat Cure.

I really hope Vitamuffin comes out with some additional sugar free options!

Information on My Blog's New Format

As some people know, I originally started this blog when I was following Jorge Cruise's Belly Fat Cure.  Reading Jorge's book and following the plan really changed my life.  I never realized the terrible effects that sugar has on your body and had never realized the insane amount of sugar that I consumed.  Even following a "diabetic diet", I was used to counting carbs but never paid attention to how many of those carbs came from added sugars, corn syrup, and other things that are very damaging to your body.

While following the Belly Fat Cure, I lost some weight, kept my blood sugar levels under control, and felt better than I ever have.  While on the BFC, I learned so much about how sugar and carbohydrates effect your body and realized that there are so many ways to modify or substitute new foods for the foods you love in order to make them better for you.

I love reading about nutrition and health, and I have made a transition to a eating plan that makes more sense for me.  I combined things that I have learned from Jorge with some other nutritional principles that I have read in Dr. Roizen's and Dr. Oz's book "You on a Diet".  I  have been avoiding all refined sugars, switched to xylitol and stevia (and other all natural sugar substitutes), and try to balance the amount of carbs, fruit, and milk products that I eat. 

From now on, I will post recipes that fit the eating plan that I explain above, but will continue to post the nutritional information and S/C Values (for the Belly Fat Cure) when possible.  On occasion when I have a meal that is excellent but not exactly healthy,  I will post it as a "Splurge Recipes" and suggest ways to modify the recipe to make it fit better into a lower carb, low sugar eating plan.

I hope you enjoy the new format, and thanks for reading!  I have had the opportunity to talk to so many other people on the same journey for health and it has been very inspiring!

Candice

Baked Potato Eggs

Since I do not really like eggs, I am always looking for breakfast recipes that incorporate them in different ways that make them more acceptable for me to eat.
I got an email from Real Simple magazine a few weeks ago that contained a recipe for Baked Potato Eggs.

 

I made a few modifications.  I used cheddar cheese and used less of the potato mixture in each potato shell.  I also chopped up some blanched brocolli and added it to the potato mixture before I put it back in the oven.

The S/C Value for a potato as prepared by the Real Simple Recipe is 2/1.  Be sure to use medium size potatoes for this S/C Value.  You can save some additional carbs and add additional fiber by using less of the potato in each shell and adding broccoli. 

The recipe was very filling and satisfying.  Be sure to remove the potatoes from the oven right when the egg is set!

New to Me: Trader Joe's In Shell Pumpkin Seeds

I have been sick for a little while and have not done much cooking.  However, I have to recommend a great BFC approved snack!

At Trader Joes's, you can find In Shell Roasted Pumpkin Seeds that actually taste like the pumpkin seeds that you make at Halloween after you carve your pumpkins.  They are not too salty and are still in the white shell.  They are delicious!

1/4 of a cup has only 4 grams of carbs and one gram of sugar! I am allergic to nuts, so they have really become a great substitute.

Quick and Easy Chicken Fajitas

This recipe is the one meal that my husband knows how to cook.  It is really tasty and really easy. Lining the pan with foil makes clean up very easy!

I am amazed at how tender and moist the chicken stays without adding any additional fat or oil.

This meal is great for those on the BFC with family members who are not.  You can serve the fajitas with whole grain, corn or regular flour tortillas.

The S/C Value as I prepared it for me was 2/2.  This included 3 corn tortillas and a little bit of sour cream and salsa.  

Chicken Fajitas
serves 4

1 lb of chicken breast, cut into small pieces
1 packet of Old El Paso Fajita Seasoning
1/2 white onion, sliced thinly
2 peppers (we used one red and one orange), sliced thinly
corn, flour, or whole grain tortillas

 Preheat the oven to 450 degrees.
In a bowl, combine the chicken, onion, peppers, and seasoning packet. Toss to coat.

Line a baking sheet with foil. Place chicken mixture on the foil.  Cover the chicken with another layer of foil.

Bake for 25 minutes.

Serve with sour cream, salsa, cheese, etc.

BFC Travel Survival Kit

Since my move to Michigan, I find myself on the road a lot more than I used to be.  It can be really difficult to stick to a healthy eating plan when you are traveling or eating out at restaurants a lot.  I decided to make a BFC Survial Kit to take with me when I am traveling.

Below is a list of some of the products that make it easier for me to stick to the plan when traveling or eating out.  I hope you enjoy them!

1.  Stevia Drops
     I got a trial size bottle of stevia drops that I carry around in my purse from Amazon (see below).  They are great in iced tea, coffee, or even some water with lemon. 
2. Fiber Powder (I got some peach flavored fiber supplement from Nature's Flavors)
   This fiber powder is sweetened with erythritol.  To make it, you just add a tablespoon to 8 ounces of water.  I will add some to my water when I have a meal that may not have as much fiber as I like.
3. Flavored Stevia Drops
  I use these in some plain seltzer water if I am thirsty for soda.  They also make great flavoring for alcoholic beverages.  A few drops added to a vodka and soda gives you a great sweet but healthy cocktail.
4. Just the Cheese Puffed Cheese Snacks
   These puffed cheese snacks are great when you are hungry for a crispy snack but do not want the added carbs.  You can get them in single serving bags that travel well (from Amazon).  See below.
5.  Instant Organic Oats with Just Blackberries
    You can make a really quick breakfast with some hot water, a little sweetener, and some Just Blackberries (see below).  Just Blackberries are dried berries that come in a cute little plastic container.  The whole container has 14 grams natural fruit sugars, but it only takes a few berries to add a delicious berry flavor to your oatmeal.  Since the berries are dried, you do not have to worry about them going bad before you use them all and can travel well. 
6.  BFC approved chocolate
    I love Green & Black's Dark 85% chocolate.  For 12 pieces (which is a lot), the S/C Value is 5/1.  However, I usually only eat a few pieces, as the chocolate flavor is so rich and delicious.  

Chicken Salsa Melt

Today for lunch, I made a quick and tasty english muffin sandwhich.  This would be a great workday meal if you have a toaster oven in your office kitchen.

I love the convenience of using canned chicken.  I use Valley Fresh brand 100% Natural White Chicken in water.  

Depending on which brands you use, the S/C Value of the open face sandwich is about 1/2.

Chicken Salsa Melt

serves 1
1/2  can of All Natural White Meat Chicken
2 heaping tablespoons of low sugar salsa (I use Green Mountain Gringo Salsa which has less than 1 gram per serving)
1/2 tbsp. Ranch dressing (I use Hidden Valley Organic)
Shredded Cheese
Whole Wheat English Muffin  (I use Rudi's Organic brand)

Pre-toast the english muffin till lightly browned.  Set aside.
In a small bowl, combine salsa, chicken, and ranch dressing.  Spread the chicken mixture on the english muffins.   Top with cheese.
Bake in the toaster oven on 450 degrees for about 5 minutes (watch to make sure it doesn't burn, as toaster ovens cooking power varies).  Turn on the broiler and broil the muffins until the cheese is browned and bubbly. 

Enjoy!

Chocolate Marshmallow Ice Cream

Here is a recipe for really rich Chocolate Marshmallow Ice Cream.  If you do not have the Marshmallow flavoring, you can use vanilla for plain chocolate ice cream.  The ice cream turns out very rich and creamy and delicious.  You will feel satisfied even with a small bowl.

The S/C Value for one serving is 0/1.  This is a great treat that will satisfy your chocolate cravings!

Chocolate Marshmallow Ice Cream

Serving size- 1/2 c.

2/3 cup xylitol
1/4 cup unsweetened cocoa powder
3 egg yolks (I use organic eggs because they are safer)
2 1/2 c. heavy cream
1/4 tsp. stevia
1/8 tsp xanthan gum
1/4 tsp. All Natural Marshmallow flavoring (from Nature's Flavors, see my post below)
1 Tbsp. hard alcohol (I used Navan vanilla cognac.

Melt xylitol in a saucepan over low heat.  Once it is completely melted, slowly whisk in cocoa powder and 1/4 cup heavy cream. Stir until the mixture is smooth (being careful that the mixture does not burn).  Remove from heat.

In a large bowl, beat yolks.  Slowly add 2 1/4 c. of the cream, mixing well.  Add cocoa mixture and beat on high until the completely combined.  On low, blend in the stevia, xanthan gum, hard alcohol and marshmallow flavoring or vanilla.  Chill ice cream base until cold.

Add to your ice cream maker as per the ice cream maker instructions.

Serve immediately or freeze for a more firm ice cream.

I cover the ice cream with foil before freezing and it lasts awhile in the freezer!

New to Me: Nature's Flavor online food store

While searching the internet for some belly fat cure friendly, all natural sugar free foods, I stumbled across a wonderful website that sells a lot of really interesting and fun products.  I placed an order for a few items, and been having a great time experimenting in the kitchen.

The website is called Nature's Flavors and they have a great assortment of organic flavorings, xylitol syrups, and other wonderful products for baking and cooking.

I ordered the raspberry xylitol syrup, the all natural marshmallow flavoring, and the cookie dough flavoring. 

I have been using the raspberry syrup to make my own sugar free raspberry italian sodas.  It is delicious and I am addicted.  I have been adding a tiny bit to club soda, and it tastes better than any regular soda.  I think I may try adding a bit to my vanilla protein shakes.

I made some chocolate marshmallow ice cream last night, and it turned out deliciously.  I used 1/4 tsp of the marshmallow flavoring in place of the vanilla in the recipe.  The ice cream is delicious with a natural delicious marshmallow flavor.  I will post the complete recipe in another post.

I think adding a drop or two to a chocolate protein shake would also make a delicious chocolate marshmallow smoothie.

I think I may try making a Chocolate Chip Cookie dip with the cookie dough flavoring.  I thought about mixing some cream cheese, some stevia, a tiny bit of the flavoring, and some chocolate chips for a dip to serve with strawberries or maybe to spread on a whole wheat english muffin. 

Great all natural products like these are making my transition to sugar free a lot easier!  I have been looking at their site and have come up with some ideas for my next order!

Drunken Noodles

Tonight I tried to make a BFC version of one of my favorite Thai dishes.  It turned out really delicious!  If you do not have soba noodles, the chicken would be great over brown rice also.

One serving of the dish below has an S/C Value of  2/1, with 20 grams of carbs and 2 grams of fiber.

I served it with a simple spinach salad for some added fiber.

Drunken Noodles

Serves 4

4 ounces of soba noodles (I used organic Hakubaku brand from World Market.  It has 0 grams of sugar) 
1 lb chicken breasts, cut into small pieces 
2 serrano chilies, seeded and chopped 
tsp soy sauce 
2 cups fresh basil, ripped into large pieces 
1 tbsp fish sauce (found in the Asian food section 
2 tsp chopped garlic (I used jarred garlic) 
1 Tbsp canola oil 
1/2 tbsp red-chili paste (found in the Asian food section)
1 tsp Sugar in the Raw (1 packet)

1/2 tsp black pepper


Finely chop the garlic and chilies.  Combine and chop together until they make a paste.
Add oil to a skillet heated over medium-high heat.  Add the garlic-chili mixture and cook for about a minute.  . Add the chicken and cook until lightly browned (about 3-4 mins).

Add the soy sauce, fish sauce, red-chili paste, and sugar, and continue to cook until the chicken is done all the way through (about 5 mins).
Add the pepper and basil, and cook until the basil is wilted. Serve immediately and enjoy!

Happy New Year!

I hope everyone had a great holiday season and is having a wonderful year so far!  I am looking forward to getting back to my normal schedule of cooking and exercising.  I got a little bit off track with the holiday travel!

Jorge Cruise's Belly Fat Cure book came out last week.  I am glad I picked up a copy.  One thing that I like about his program is that you can really adapt it to work for you and your eating habits.  If you are someone that eats out a lot or eats a lot of pre-made foods, you can follow the plan pretty easily.  If you are someone who tends to eat more whole foods and loves to cook, you can use the basis of his plan for all of your own meals and recipes.

I know Jorge has received some criticism from people saying that he tells you to eat processed foods instead of healthy whole foods, but this is 100% not true.  He does provide a lot of east to prepare options for people and I think he does it because that is how a majority of Americans eat!

Jorge has a lot of great recipes and the book has some great information.  I hope everyone else enjoys it as much as I have.

Have a wonderful, healthy and happy year!

Candice