Alternatives to sugar

Source: natural health mag

Barley Malt
Made from fermented grains whose starches have turned to sugars, barley malt tastes slightly like malted milk balls.

 

Raw Honey
Loaded with natural enzymes, vitamins, and minerals, honey comes in a variety of colors, ranging from intensely flavorful dark brown to lighter (and milder) shades of gold. Always go organic, and because raw honey contains live spores, never use it to sweeten the food of an infant or toddler without consulting a doctor first.

 

Brown Rice Syrup
The rich butterscotch taste of this syrup, derived from cooked brown rice, mixes well with oatmeal and other hot whole grain cereals.

 

Stevia
From a South American herb, Stevia rebaudiana, stevia is much sweeter than sugar and has a slightly bitter licorice taste. Available in powder and liquid forms, it’s good for diabetics because of its mild effect on blood sugar levels.

 

Molasses
A potent and highly nutritious sweetener, molasses contains all the beneficial stuff that’s stripped out of sugar cane during the refining process, including iron, manganese, zinc, copper, and chromium.

 

Date Sugar
This ancient sweetener made from finely ground dates offers all the fruit’s vitamins and minerals, plus the calming amino acid tryptophan.

 

Birch Sugar
With 40 percent fewer calories than white sugar and a low score on the glycemic index (which ranks a carbohydrate’s effect on blood sugar and insulin), this sweetener, also known as xylitol, occurs naturally in tree fiber, corn, and some fruits.

 

Maple Syrup
Look for organic, 100 percent pure maple syrup, which contains only the sap of maple trees-and no added corn syrup.

 

Agave Nectar
Sweeter than refined sugar and with a lower rating on the glycemic index, the juice of the agave cactus is a good choice for diabetics or anyone seeking to avoid a sugar rush.

Source:http://www.naturalhealthmag.com/healthy-eating/naturally-sweet

 

Protein Shakes Without Protein Powder

 

Protein Shakes As A Good Source Of Protein

The good news is that you can still have protein shakes without protein powder

The Protein Shake Base
In any protein shakes without protein powder, of course you need to create a base for your protein shake. You could either use water or milk – but milk is the best choice to achieve a thicker texture and richer flavor. There are different kinds to choose from such as cow’s milk, almond milk, soy milk, hemp milk or rice milk. The two most preferred are cow’s milk and soy milk. Cow’s milk is a good source of protein and calcium but it contains saturated fat, which is not good for the heart. An alternative would be soy milk as it has the same benefits only it’s cholesterol-free.

Protein-Rich Ingredient

Decide on what protein source to use. If you want to increase the amount of protein in your shake, you may add more protein-rich ingredients such as peanut butter, raw eggs or chopped nuts. Two tablespoons of your chosen ingredient are already a good amount of protein to use.

 

Common Protein Shake Recipes

Apricot Pineapple Strawberry Shake
You will need:
– 1 freshly diced apricot
– ¼ cup pineapple, crushed
– ½ banana
– 6 strawberries
– 1 tablespoon skim milk powder
– 11/2 cup water
– 1 teaspoon flax seed oil
Process the fruit and the other ingredients in a blender. Blend until thoroughly mixed, and serve.

Tropical Protein Shake
You will need:
– ½ frozen banana
– 4 frozen strawberries
– ½ mango
– 1 1/4 cup cow’s milk
– 1/8 teaspoon vanilla extract
– 1 teaspoon flax oil
– 6 ice cubes
Mix ingredients together in a blender and mix thoroughly, and serve.

Fruit And Bran Protein Shake
You will need:
– 1 cup apple juice
– ½ fresh banana
– 1/3 cup blueberries and peaches
– 1 teaspoon bran
– 3 tablespoon oats
– Ice cubes
Combine the ingredients in a blender and mix thoroughly until smooth and thick.

Lemon Cheese Cake And Strawberry Shake
You will need:
– 3 scoops of ice cream (preferably lemon cheese cake ice cream)
– 3 tablespoon cow’s milk
– 1 cup frozen strawberries
– 4 eggs
– 2 1/2 cups of cow’s milk
First, place the eggs and milk and blend together in the blender. Next, add lemon cheesecake – ice cream. Continue blending the mixture. Finally, add the strawberries and evaporated milk and blend thoroughly.

 

Source>

Day 175:Make your own Vol 5– Homemade pesto

This is one of the simplest things to make. You can add it on lots of food e.g. pasta, egg, as pizza topping. I use this on everything and like to make lots to last me a while.

all you need; basil, garlic, pine-nuts,olive oil. Source: Womansday

 Makes 2 cups

½ cup pine nuts or almonds

3 cups firmly-packed basil leaves or parsley

1 cup finely grated Parmesan

1-cup extra-virgin olive oil

6 garlic cloves

½ teaspoon sea salt flakes

2 Easy steps

  • Heat a small frying pan on medium. Toss nuts over heat for 1-2 minutes until golden. Transfer to a food processor.
  • Add all remaining ingredients. Process until well combined and a coarse paste is formed. Season to taste with pepper.

store in tiny leftover jars.

All the ways you can have this.

With pasta

Source: simplyrecipes.com

On eggs

Pesto on deviled eggs

pesto on scrambled eggs

Pesto and pizza

incase you still had any doubts about making this

The uses are endless so why not go make your self a HUGE batch 🙂

 

For more make your own Here

Day 174: Low carb-Recipe Stuffed Zucchini “Manicotti”

I am making these today.
Zucchini

– 1 zucchini
– 1/8 cup olive oil
– Salt and pepper to taste
Cut off the ends of zucchini. Using a mandolin, slice zucchini into long thin strips. Toss in olive oil, salt and pepper and set aside.
Ricotta Mix

– 1 cup ricotta cheese
– 1/8 cup basil (chopped)
– 1/8 cup parmesan cheese (grated)
Mix everything together, set aside.
Assembly

– 4 zucchini strips
– 1.5 oz. sauteed Italian chicken sausage
– 1 oz. ricotta cheese mixture
– 2 oz. marinara sauce
– 1 oz. mozzarella cheese
Lightly cover the bottom of a parchment lined sheet tray with marinara sauce. On a different clean surface, lay down zucchini strips. Add chicken sausage, top with ricotta cheese. Add 1 oz. marinara sauce, roll up and place onto sheet tray. Top with the rest of the marinara sauce and sprinkle the mozzarella on top. Bake in oven until cheese is melted.

Day 163: Low carb Recipe: Zucchini Hash browns

Found this on pinterest and it is a great replacement for potato hash. Yum!

Zucchini Hash Browns

Yummy and healthy zucchini hash browns that helps with potato cravings.

Ingredients

Directions

  1. Heat oil in skillet.
  2. Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.
  3. Drop by spoonfuls into the hot skillet.
  4. After browning on one side flip and brown the other side.
  5. Note: substitute egg whites to lower calorie, cholesterol, and fat counts.

Source: fatsecret

Day 161: Carb-cycling for Vegetarians shopping list

Hitting the grocery store today. after I get back I will be working on and will share.

Protein 

Tempeh

Quinoa

Textured vegetable protein (TVP)

Mature soybeans

Tofu

Eggs

 

Dairy
almond/ soymilk

Mozzarella cheese

Cottage cheese

Yoghurt

 

Vegetables

Eggplant

Zucchini

Cauliflower

French beans

Broccoli

Snap peas

Cabbage

Cucumber

Spinach, Swiss chard and kale

Asparagus

Lettuce

Mushrooms

Squashes

Things to avoid: potatoes, carrots, and beetroot)

 

Fruit (These are only be eaten on your high carb days)

Banana

Watermelon

Mangoes

Cherries

Cantaloupes
pineapple

(These can be had on your low carb days)

-Berries (straw, black, blue)

-Apples

-Avocado

-Lemons

 

Nuts

Peanuts

Almonds

Cashews

Day 150: Vegetarian? But how do you get protein??

Every vegetarian and vegan has gotten this question. Mostly its is from ignorance and the belief that protein can only be gotten form meat.

The simple fact is that almost every food we eat contain a little bit of protein and as a vegetarian, the challenge is only to mix the right foods to get sufficient protein.
Anyways since I will be starting the carb cycle, I will need to be seriously upping my protein. Protein is in everything we eat but there are some great boosters out there that do not have a lot of carbs in them.

Protein source for a vegetarian

 

–       Tofu

–       TVP

–       Tempeh

–       Eggs

 

Protein Sources and How Much You Are Actually Getting By the Numbers


Beans, Nuts, Seeds

1-cup garbanzo beans 14.5 grams (43g net carbs)

1 cup pinto beans 12 grams
(30g net carbs)

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams
(7g net carbs)

1 oz. cashews 4.4 grams
(7g net carbs)

1 oz. peanuts 6.5 grams
 (4g net carbs)

1 oz. sesame seeds 6.5 grams
 (3g net carbs)

1 oz. pistachios 5.8 grams
 (2g net carbs)

1 cup tofu 22 grams
(2g net carbs)

1 cup lentils 18 grams (23g net carbs)

 

 

Dairy

1 cup yogurt 13 grams
 (16g carbs)

1 oz cheddar cheese 7.1 grams
(0g net carbs)

1 egg 6 grams
 (0g net carbs)

1 cup cottage cheese 10 grams (3g net carbs)

Mozzarella cheese 7 grams (0g net carbs)

 

Fruits and Vegetables

1 avocado 10 grams
 (4g net carbs)

1 cup broccoli 5 grams
(5g net carbs)

1 cup spinach 5 grams
(2g net carbs)

1 cup peas 9 grams
 (14g net carbs)

1 medium artichoke 4 grams
 (6g net carbs)

1 cup asparagus 5 grams
(3g net carbs)

1 cup beet greens 3 grams (14g net carbs)

 

This List isn’t extensive at all but it shows a great way that you can get in protein without all the carbs. You just have to make calculations about what you can combine and sacrifice.

On law carb days, you can keep your meals with veg and dairy and some tofu. The beans and legumes can come in on the high carb days.

 

 

 

Day 141:Julia Child’s eggplant pizza

Cold weather and stuck indoors screams order in a pizza and curl on the couch watching old episodes of Dr. Who. But maybe just turning on the oven and baking something is even better.

Anyone with any kitchen proficiency must at one point in time try a Julia child recipe.  She is know for her elaborate French cuisine and I was glad to stumble upon a recipe by her that vegetarian (could be made vegan with cheese substitution), low carb and extremely easy to make without ingredients that you cannot pronounce.

 

I made these today and they were delightful and you wont feel guilty about wolfing down the whole thing.
You will need:

  • Large eggplant
  • Tomatoes finely chopped
  • Green peppers, olives and onion (not included in the original recipe)
  • Basil leaves, large about 10
  • Dried oregano
  • Italian seasoning blend
  • Garlic 3 cloves
  • Red pepper flakes
  • EVOO
  • Mozzarella blend- low fat

 

Steps:

  • Wash eggplant and cut into round slices about an inch thick. Place on a paper towel and salt generously to remove any excess moisture. Takes about 30 minutes to release the moisture
  • Add the EVOO to a pan and sauté the chopped garlic and then add in the tomatoes and your dried spices. Oregano and Italian seasoning. And let it cook down to form a thick sauce. Add the other chopped veggies.
  • Once the eggplant has lost its moisture, brush with evoo, sprinkle some dried spices on top and let it bake for about 25 minutes at 375
  •  Remove and add the topping. Fresh chopped basil, the tomatoes sauce you just prepared and cheese.
  • Put under broiler until the cheese melts. 

 

In Exercise news, I have completely lost any motivation to wake up and run. I wake up alright, but getting up to go out in this abysmal weather is tough.I am pretty sure that I will not meet my goal for 100mi/month and that annoys me. But apparently not enough to go out. My eating hasn’t been too bad, not perfect by any stretch of the imagination.
I am a bit terrified of getting on the scale. I moved my weigh-ins to monday to curb my naughtiness over the weekend. I realized that I am pretty good during the week and all the progress is negated after I weigh-in saturday morning.
The good news is that I finally finished level 1 30-DS. I had to restart after not finishing it over the holidays. It is so monotonous that I have to force myself to go through it. I start level 2 tomorrow and hope the change will reduce the boredom.
have a great weekend everyone 😉