DIABETES LIFE NOTES

How do I live with Diabetes Type 2 as I get Older?

2012-08-24T09:10:00.002-07:00

Here is some really good advice from this video that I got from the Diabetes Awareness Site.

The DASH Diet: How To Lower Your High Blood Pressure

2012-08-24T09:05:00.000-07:00

I decided that I needed to post the DASH Diet in my Diabetes Life Notes because this eating plan is beneficial for people with Diabetes Type 2. I wish I had practised this earlier in my pre-Diabetes Type 2 days. It is never too late!I found this publication at the US Department of Health and Human Services. Lowering Your Blood Pressure with the DASH Eating Plan, a.k.a. the DASH Diet

Content Curation: Gluten-Free Recipes for the Asian Palate

2011-07-20T09:47:00.000-07:00

My Twin Nephews, Emmanuel and Christian, with Filipinas Magazine Achievement Awards' Honoree, Dante Basco, and Yours Truly, in 2007

July 20, 2011

Here is something I will enjoy sharing with my twin nephews, Christian and Emmanuel, this summer. I'm their cooking coach! In other words, I started off their dinner preparations by not going through recipe books but by looking at what ingredients were available in the refrigerator and pantry.

My research and development mindset (kicked in by my first commercial baking recipes when I was 15 years old at our bakeshop in Cebu City, Sally's Home Bake Shop) is somehow helping them discover "outside the box" paradigms by knowing a few basic scientific principles about cooking, then working through healthy lifestyle choices.

I am hopeful that by the time they go back to their respective colleges, their last lessons will be about how to shop and stock the pantry and refrigerator, how to use coupons, cooking and baking measurements, how to read recipes, and document their cooking experiments.

I remember the first time they saw how much suet we extracted from boiling two pounds of beef spare ribs (more than a half cup! For now, I'm enjoying having them taste and suggest herbs and spices for their own versions of Fried Rice, Baked Chicken Wings, Honey-Baked Lean Beef Spare Ribs, Mongo Soup, Puspas (or Arroz Caldo), Bam-i, and other simple Asian cuisine. I also made the twins promise me that they will refer to this blog so some of my words will help them discover their own magical touch in healthy foods.

Today, it's all about salads for dinner.

In the meantime, I'm preparing for Lauren's arrival in the USA. She asked me for gluten-free recipes. Here they are!

Lorna's Bok Choy Soup for the Soul

2010-12-23T14:08:00.000-08:00

I had promised "Small Daddy," my teacher and coach ever since I started this blog in 2007, that I would cook more wholesome food for my family of two (my husband and I). Since I consider vegetable cookery a huge production, I was up to the task of reinventing the art of practical cooking on-the-go.

This is how I developed my penchant for soups, stews, and casseroles. After having lost over five inches from my belly since April of 2009 just by modifying my eating habits, I am determined to keep the weight off.

Today, I am smiling almost like a Lewis Carroll's Cheshire Cat. "Small Daddy" is always right. I feel better after cooking my Bok Choy Soup for the Soul, perfection times 10.

Bok Choy is also known as Chinese Cabbage. Very popular in Chinese cuisine, I don't buy it often unless someone takes me to a huge ethnic supermarket such as Assi Plaza or Super H Mart in Illinois. Ron Salazar is one "foodie" friend who enjoys bringing me out to try neighborhood markets where there is an abundant supply of culturally-diverse ingredients for my intuitive culinary tastes.

Today, my Bok Choy Soup for the Soul is the panacea for my personal challenges. The soup will last me for a few days while I study for my life insurance licensing exam. The thought of Bok Choy Soup as my kick-starter to success warms my heart and allows me to scream inside my head, "I am unstoppable! I am fearless! Watch me, World!"

Bok Choy has a slightly peppery taste and a crunchy "feel." When garnished with fresh-sliced tomatoes, the soup acquires a Filipino "Sinigang" type of flavor.

Some of the recipe's ingredients are peppered with memories of "who gave what" and "how I came to buy this." There Vinicius, my Brazilian friend who gave me the vegetable broth, Knorr's Potinho de Caldo, Legumes. Josephine, the Illinois-based friend gifted me with the Green Onion Miso Soup Mix after a conference. The Ionique Spectra Salt that Ben Menor had turned me on to has only half the sodium of regular salt, boosted by trace minerals (and if you want to buy it, please email me at LornaDietzPR@gmail.com). My new bottle of black peppercorns (with a built-in grinder) was a purchase during a field trip with Ron Salazar and Andy Gaston to Fresh Farms International Market.

From my house to your house, here is my "Bok Choy Soup for the Soul." May it motivate you to keep aiming for your higher good!

Lorna's Bok Choy Soup for the Soul
Ingredients:

4 bunches of Bok Choy (enough to fill 3/4's of a 4-quart pot, a 16-cup capacity), about 1 foot long per bunch
2 tbsps. equivalent of fresh ginger, pared, then sliced into half-inch cubes
14 cups of water (to reach 3/4's of the pot)
1/2 cup of finely-diced onions (use a food processor or Cuisinart; prepare ahead of time, then freese until ready to use)
1 cube of vegetable broth OR 1 packet of Brazilian Potinho de Caldo (Legumes) by Knorr

1/4 cup of sliced leftover meat such as roast turkey, chicken, beef, or fish
2 small foil packets of fresh miso paste from any Miso Soup mix, approximately a total of 2 to 3 tbsps., to taste
2 squirts of Ionique Spectra salt (or salt to taste)
A few grinds of black pepper

Procedure:

1. Rinse and slice the bok choy (including the stems) into 1/2-inch portions.
2. Transfer the sliced bok choy into a 4-quart cooking vessel. Add the cubed ginger and diced onions.
3. Add the Brazilian Potinho de Caldo and mix thoroughly.
4. Add about 14 cups water to fill 3/4's of the pot.
5. Cook over medium heat for about 25 minutes.
6. At this point, add 1/4 cup of sliced meat (leftovers are desirable).
7. Add the contents of two small packets of miso paste.
8. Simmer for another 10 minutes over low heat.
9. Squirt Ionique Spectra Salts (two times) or add salt to taste.'
10. Grind some black pepper to taste.
11. Slice some tomatoes to garnish over each bowl of soup.

Note: My husband likes to spike his soup with a little more salt and tabasco sauce.

Here's a YouTube video I found about Vinicius's favorite Potinho de Caldo (Legumes) by Knorr.

How To Make Chimichurri Sauce

2010-12-04T16:22:00.000-08:00

I've always wanted to know how to make this wonderful sauce that is so popular in Central and South American countries, especially where it originated, in Argentina, where it spikes an Argentinian Asado (or barbecue). Now, I have the recipe! Healthy and delightful... Yummy!

How To Make Chimichurri Sauce

Easy Baked Fingerling Potatoes, the Ionique Spectra Salt Way

2009-11-29T19:36:00.000-08:00

I have another recipe here that calls for baby Dutch yellow potatoes, mushrooms, and butter. When I moved to Chicagoland, I simplified the original recipe which was written in 2007. Since my sister-in-law, Janet, asked me for the recipe this Thanksgiving week-end (and I didn't take photos), I will be editing this posting at a future date.

Nevertheless, I've made this side dish several times. Lakhi Siap, my young friend who is a regular taster in my test kitchen, innovates on this particular potato dish by dividing his baking pan into two sections. He adds garlic on 1/2 of the pan and mozzarella cheese on the other half (after 45 minutes of baking).

For those who are Costco (warehouse club) fans, go to the produce section and look for a bag of fingerling potatoes. You cannot miss them. The bag has an assortment of white, yellow, red, and purple (yes, purple yam-type potatoes, something Filipino "ube" lovers would enjoy) potatoes.

I would scrub these potatoes (using Amway's stainless steel scourer) over running water after squirting them with a little Environne, my favorite "green" vegetable "detergent." I would wipe them dry with a paper towel or clean dish cloth. Then, I would use two pyrex dishes to bake these luscious potatoes: a rectangular 8" x 12" dish and a smaller square dish, the kind you would bake your brownies in (perhaps 8" x8" or 9" x 9").

Since these easy-to-make, no-fuss, baked fingerling potatoes is a suitable side dish for any main entree, I would also season each dish separately so my guests would have choices. Then, during the meal, I can ask them: "Do you want your potatoes with regular salt or low-sodium Ionique Spectra Salt?"

The rectangular dish would get the Montreal Steak Seasoning and sea salt while the smaller square dish would have garlic, Montreal Steak Seasoning and Ionique Spectra Salt, an ultra-low sodium salt substitute that takes away the guilt from tastebuds that ask for more salt than the usual.

Let me know if you're interested in Ionique Spectra Salt. I'm a "newly-minted" Independent Ionique Consultant who can get you started. There are also business opportunities available for those who are curious about them.

Say "Ionique" the same way you would call someone "Monique." The accent is on the third syllable.

_____

Easy Baked Fingerling Potatoes

Before baking: Pre-heat your oven to 350 degrees Fahrenheit.

Ingredients:

1 rectangular pyrex (oven-proof, glass) pan
1 square pyrex (oven-proof, glass) pan
1 bag of Costco fingerling potatoes
2 to 3 tbsps. extra virgin olive oil (for each dish, to taste)
2 tsps. sea salt (for the rectangular dish)
4 squirts of Ionique Salt Spectra (for the square dish)
sprinkles of Herbs de Provence seasoning (2 tsps. or more, to taste, for each pyrex pan)
1 to 2 tsps. of Montreal Steak Seasoning (or more, to taste, for each pyrex pan)
1 heaping tbsp. of chopped garlic (fresh or bottled)

Procedure:

1. Clean, scrub, and drain potatoes of water. Wipe dry. Set aside.
2. Prepare pyrex glass pans by drizzling extra virgin olive oil lightly.
3. Arrange potatoes in a single layer on each dish. Tip: I put the larger-size potatoes in one pan.
4. Mix in the potatoes with the oil. Lightly brush or drizzle a little more extra virgin olive oil on top of the potatoes.
5. Season each dish with Herbs de Provence, about two tsps. for each dish.
6. Bake, uncovered, for 45 minutes.
7. Take out the rectangular and square pans from the oven and season the potatoes.
- For the rectangular dish, add Montreal Steak Seasoning and sea salt.
- For the square dish, squirt Ionique Salt Spectra (four squirts in four different areas of the dish)
- Combine the seasonings with the potatoes. Mix thoroughly.
8. Cover the dishes with aluminum foil. The rest of the cooking time is devoted to "steaming" and softening the potatoes with the rest of the seasonings.
9. Return the dishes to the oven. Bake for another 15 or 20 minutes. Leave the aluminum foil cover on top of the dish to keep it warmed for your guests. This dish can be reheated although the skins might get crinkly. The crinkly skin does not affect the soft, buttery taste of the potatoes.
10. It is always best to test-taste a potato for "doneness."

Cooking Notes:

Sometimes, I reduce the temperature of the oven to 300 degrees Fahrenheit. The cooking time is longer, of course.

I found a recipe for Montreal Steak Seasoning here. I haven't tried it yet BUT it should be comparable.

About Ionique Spectra Salt: (quoted from the website)

The nutritional supplement that tastes like salt and helps reduce sodium consumption by 50%.

Most people love the taste of salt. Who doesn’t? But research has linked high salt intake with increased blood pressure, heart attack, stroke, and other conditions. Current U.S. dietary guidelines recommend that healthy adults consume less than 2,300 mg of sodium daily—that’s one teaspoon. Middle-aged and older adults and those with high blood pressure should consume 1,500 mg.

Spectra SaltTM from Ionique® makes it easy to reduce sodium intake while ensuring you receive beneficial and balanced levels of other essential minerals and trace minerals. Spectra SaltTM is designed to be used anywhere salt is desired, but it provides lower amounts of sodium and higher RDAs of other essential minerals and trace minerals like iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chloride, sodium, potassium, sulfate, and boron.

Refined table salt is sodium and chloride with valuable minerals and trace minerals being deliberately removed during the refining process. Sea salts and hand-extracted salts may not be better either. Most of these sea salts are 98 to 99 percent sodium and chloride. Only patent-pending Spectra SaltTM provides nutritionally significant levels of every essential mineral and trace mineral (with the exception of iron). With Spectra SaltTM, you enhance the depth and richness of food, add a complete balance of essential mineral nutrition of food, and reduce sodium!

Lorna's Adobong Kangkong

2009-11-29T09:08:00.000-08:00

On November 21, 2009, I went on a "foodie" field trip with Ron Salazar, a dear friend who works at the Mayor of Chicago's Office of Special Events. He wanted me to sample some of the best "foodie" haunts in Uptown Chicago, at the famous Argyle Street, or simply known as "Argyle." Although this strip has many Vietnamese owned-and-managed restaurants, groceries, and produce stores, I quickly became a fan when Ron took me to a bakery, La Patisserie, which featured some of the best Filipino baked products I've ever tasted, such as pan de sal, pan de coco, and hopia. Oh me, oh my, I was in "foodie" heaven!

One of my great "buys" that Saturday was kangkong, aka Chinese water spinach or swamp cabbage. I refrigerated a hefty bunch of kangkong --- and I plotted and schemed on what I would serve that Friday for our Thanksgiving dinner: "Adobong Kangkong for my brother, David, and his wife Janet, when they visit us on Black Friday all the way from Missouri!"

Cooking Adobong Kangkong was SO easy. Washing the vegetables was another matter. For those who know me well, any vegetable dish takes a lot of cleaning time for me. I was SO busy cleaning the kangkong that when the dish was cooked, I forgot to take a photo of the finished product.

Here is my recipe.

LORNA'S ADOBONG KANGKONG

- 1 huge bowl of kangkong (swamp cabbage) about 4 to 6 cups, stalks and leaves trimmed and placed in separate containers, washed and drained
- 1 lb. of pork, washed, drained, then sliced into 1/2-inch pieces, then marinated in about 2 tbsps. soy sauce, just enough to coat meat (low sodium preferred; this can be prepared at least a day in advance, then stored in a ziploc bag)
- 1/4 cup of Datu Puti white vinegar
- 1/4 cup soy sauce (low sodium preferred)
- 1 heaping tbsp. of prepared minced garlic from the bottle
- 1 white onion, diced
- 1 bouquet gaarni of Lorna's aromatics (see Lorna's Humba recipe or see below)

Procedure:

1. Prepare a saucepan (stainless steel, teflon, or other non-acid reactive pan) by heating it with about 2 tbsps. of olive oil.

2. Saute garlic until light yellow, then add onions. Stir-fry in medium heat until the onions turn translucent. Be careful not to burn the garlic. Add the pork slices and brown for a few minutes. The resulting broth will flavor the Adobong Kangkong.

3. Add the bouquet gaarni and perch the muslin bag onto the side of the saucepan. Make sure that the bouquet gaarni touches the broth in the sauce pan.

4. Add soy sauce and vinegar. Bring to a boil.

5. Add the kangkong stalks. Allow to cook and soften, maybe about 5-10 minutes.

6. Add the kangkong leaves. Mix the pork and broth with the leaves. Cover the saucepan. Cook for about 10 minutes or until the kangkong is slightly wilted. Some cooks prefer a wilted Adobong Kangkong (like me!).

7. Serve with steamed rice.

Note: You can use other vegetables, such as Bok Choy, snap peas, spinach, string beans, cabbage, or whatever you have in your refrigerator for a nice Adobong Vegetable dish.

The Bouquet Gaarni

A bundle of spices and herbs, the aromatics, are placed in a square of muslin cloth and tied together with butcher twine ("lambo"). I use a muslin bag sachet normally used for tea and I fill it up with my aromatics. If you don't have any of the above but you have a tea strainer, you can use this, too.

I prefer using a bouquet gaarni instead of mixing the aromatics with the meat or vegetable mixture because I don't like biting into peppercorns or cardamon seeds. The bouquet gaarni is braised with the rest of the ingredients and is removed before eating.

Bon Appetit!

Ingredients for Bouquet Gaarni:

4 pieces of Star Anise dried flowers
2 whole cinnamon sticks, split in half (the original length is 3-inch sticks)
6 small bay leaves (or laurel leaves)
1 to 2 tbsps. whole black peppercorns
16 cardamon seeds (whole, unpeeled)

Lorna's Humba: Pig Hocks as Comfort Food

2009-11-22T10:52:00.000-08:00

This is not the traditional Humba recipe that mothers from the Visayas region of the Philippines teach their children. I've taken the influences from Filipino, Chinese, Indian, and American home kitchens to create my own version of this braised Humba that can take two to four hours' cooking time. Of course, if you use a pressure cooker, the fragrant Humba cooks in half the time. If it's a slow cooker you're using, an overnight process is just as delicious.

Finding the right meat, and I don't mean pork belly either, meant going to my neighborhood Polish deli, Deli 4 U, across the street from my suburban home in Illinois --- and enjoying the thick, succulent slabs of not-very-fattening but definitely gelatinous pig hocks. Should I say I am in Pig Heaven? Since there were no dried Azucena flowers (tuberoses) available as a garnish, I used dried lily flowers, an extremely delectable substitute from San Francisco's Chinatown.

According to MonsterGuide.net: "Pork hocks are also called pork shanks, Schweinshaxe, or Eisbein. Pork hocks are sliced from the hind leg or pork foreleg between the knee and the ankle. This is a tough meat as it is a part of a “work” muscle, but it is very tasty though not tender. Although not as popular as pork ribs, it is still a well-liked meat. Pork hocks, and pork in general, are available as natural, or organic, meat."

Before we start, let's review the term, "bouquet gaarni," a remnant from my B.S. Hotel and Restaurant Administration college days at the University of the Philippines in Diliman, Quezon City.

BOUQUET GAARNI: A bundle of spices and herbs, the aromatics, are placed in a square of muslin cloth and tied together with butcher twine ("lambo"). I use a muslin bag sachet normally used for tea and I fill it up with my aromatics. If you don't have any of the above but you have a tea strainer, you can use this, too.

I prefer using a bouquet gaarni instead of mixing the aromatics with the pig hocks because I don't like biting into peppercorns or cardamon seeds. The bouquet gaarni is braised with the rest of the ingredients and is removed before eating.

Bon Appetit!

LORNA'S HUMBA

Equipment: a 16-cup or 4 quart, non-acid reactive saucepan (heavy stainless steel or glass)

Ingredients for Bouquet Gaarni:

4 pieces of Star Anise dried flowers
2 whole cinnamon sticks, split in half (the original length is 3-inch sticks)
6 small bay leaves (or laurel leaves)
1 to 2 tbsps. whole black peppercorns
16 cardamon seeds (whole, unpeeled)

1. In a heavy saucepan, combine the following:

2/3 cups soy sauce (low sodium is preferred)
1 cup white vinegar (Datu Puti vinegar or sukang maasim, made out of cane vinegar and water)
2 cups water
4 to 5-1/2 lbs. pork hocks, thawed and washed
Bouquet Gaarni, perched on the side of the saucepan, and immersed in the liquid mixture

2. Simmer over medium heat for 1-1/2 hours. Do not put the lid over the saucepan. The goal is to reduce the liquid, rendering a glazed, gelatinous sauce at the end of the cooking time.

3. Turn over the pork hocks after the first 45 minutes, for even cooking. Use tongs.

4. After 1-1/2 hours of cooking time, lower the heat to low-medium (simmer), and add 1 cup water and 1/4 cup brown sugar (pressed) or 1/4 cup white sugar. You can also lightly cover the saucepan (or leave a little opening).

5. Add 1/4 cup of dried azucena flowers or dried lily flowers. You could also experiment with dried banana blossoms, if available.

6. Cook for another hour until the meat tests done. The pork hocks should be tender and detach easily from the inner bone. If in doubt, simmer for another 30 minutes. Season with Montreal Steak Seasoning or lemon pepper to taste. You can also add 1 tbsp. of oyster sauce (I use the Mama Sita brand). The sauce should be a rich, glossy, caramel color.

You can blend your own mixture of Montreal Steak Seasoning. Click here for the recipe.

7. Remove the bouquet gaarni before serving.

8. Serve with lots of steamed rice.

Notes: This makes a great potluck dish! It refrigerates and reheats well. I chose not to use salted black beans because some people develop an itchy feeling in their gums if they are not used to it. Other cooks like to add fried plantain bananas (saba) and cooked hard-boiled eggs with the simmering mixture. Use your imagination!

Homemade Mango Ice Cream

2009-07-24T16:07:00.000-07:00

I serendipitously found this Mango Ice Cream recipe on YouTube.com. These South Asian ladies (Indian) had this tasty, creamy, yet not-very-fattening recipe for Mango Ice Cream.For Filipino ice-cream lovers, yes, according to Paz Fernan Shepherd, "Yummy!!! Better than Magnolia or Selecta. My family and friends just love it!"

Thank you to ShowMeTheCurry.com for this recipe.

From their website: "This wonderful Mango Ice Cream recipe was submitted by Vani Sudarshan, from Dallas. It is unbelievably easy and so very delicious. We are grateful to Vani for sharing it with all of us."

Ingredients:

Mango Pulp - 30 oz can
Sweetened Condensed Milk - 14 oz can
Whipped Topping - 8 oz container
Fresh Mango - cubed, optional

Method:

1. In a big bowl pour in the Mango Pulp, Condensed Milk and the Whipped Topping.
2. Fold them in very well but very gently.
3. Pour into a dish with a tight fitting lid.
4. Cover and place in the freezer for 2 hours.
5. After 2 hours, mix in the cubed Mango pieces and return dish to the freezer.
6. Allow it to freeze for another 3 hours or so.
7. Serve and enjoy!

Tips:

1. Fresh Mango plup can be substituted for the can.
2. Add in Tutti-fruiti, nuts, saffron or cubes of cake for a variation.
3. Great make-ahead dessert.

Asian American Chicken-Vegetable Wraps

2009-07-09T07:54:00.000-07:00

I am such a lazy cook that I always look for ways to shorten cooking times. You see, I am one of those virtual work warriors that has a home office. Working out of the house isn't that easy. Telecommuting means working during odd hours of the day --- and night.

During one of my sojourns to DELI 4 U, an ethnic Polish deli across the street from our home, I discovered some amazing delectable and affordable food products, even if I don't read or speak Polish. I thought, "Wow, this must be how non-Filipinos feel when they go inside Seafood City!" Sometimes, I'm the only Asian who stalks the aisles of this deli. The owners and staff make me feel at home. I oftentimes ask my husband to buy my favorite Seaweed Salad that is spiked with sesame seeds and sliced chilis. Apparently, the deli's staff knows all about my esoteric, healthy favorites. Don't get me going about their homemade poppysead bread and their fabulous chicken sausages, Italian style. Mamma Mia!

Last week, I bought some of their skinless chicken breasts. They weren't like the ones you get at Costco --- flash-frozen, skinless, and skinny. These chicken breasts were fresh, thick and juicy!

I had defrosted the chicken breasts yesterday. I also promised my husband that I would cook more healthy meals so this was my chance to prepare another simple meat-and-vegetable dish for us. I didn't tell my husband that I was SO tired after working more than 12 hours. So, I looked at the freezer and found a package of stir-fry vegetables from Deli 4 U. It said: Warzywa na patelnie z cukinia i ryzem, Stir-fry vegetables with Courgette and Rice. Brand name: Fritar. Weight: 480 grams. It came with a dry spice packet which I decided not to use for my recipe.

As it turned out, my husband enjoyed his meal. Lucky me, I earned brownie points especially since he is quite a competitive cook and fastidious diner.

Here is the recipe I created. Four large servings as a one-meal dish and most likely good for eight to 10 wraps. Each tortilla is 190 calories each. Add the chicken and vegetables --- and I'm sure we have a filling, healthy meal or snack for under 450 calories per wrap!

ASIAN AMERICAN CHICKEN-VEGETABLE WRAPS

The chicken-vegetable dish:

2 tbsps. extra-virgin olive oil (Kirkland brand, from Costco)
1 chicken breast, sliced into 3/4" cubes (from Deli 4 U)
2 tsps. or more of Emeril's Asian Essence
1/2 cup whole fancy Cashew Nuts (Kirkland brand, from Costco)
1 package frozen stir-fry vegetables, about 1 lb. or 480 gms. (from Deli 4 U)
1 tbsp. soy sauce (Sempio Soy Sauce, from a Korean store)
1 tbsp. rice cooking wine (salt added rice cooking wine, from a Korean store)
salt to taste (I use Alessi 100% Mediterranean sea salt, Sale Marino, from Trader Joe's)

Wraps:

A package of El Milagro Harina/Flour Tortillas (10 count). I buy mine at a Mexican grocery.

Procedure:

1. Slice the chicken breasts into cubes and coat with Emeril's Asian Essence spices.

2. Open a package of stir-fry vegetables. Do not use the spice packet that comes with it.

3. In a large alumimum or teflon-type frying pan or saucepan over medium-high heat, heat the oil.

4. Stir-fry the chicken cubes until 3/4's done.

5. Add the cashews to the chicken cubes.

6. Add the package of vegetables. Cook over low heat for about 10 minutes.

7. Add soy sauce and rice wine. Cook for about five more minutes or until the vegetables are heated through and the cashews are medium-soft. Turn up the heat a little bit. Add salt to taste. This is not a runny, saucy entree. This dish has a little bit of sauce that works well with freshly-made rice, pasta, or potatoes.

8. At this point, you can serve this as a dish OR you can continue making the wraps.

Assembling A Wrap:

I use the microwave to heat the wraps.

1. Use kitchen paper or waxed paper (the type you get at Costco). Lay a tortilla on a sheet of waxed paper, then place another sheet of waxed paper over the tortilla.

2. Heat each tortilla for 20 seconds in the microwave.

3. Remove the waxed paper over the tortilla.

4. Add about 1/4 cup (or 4 heaping tablespoons) of the Chicken-Vegetable mixture on top of the tortilla.

5. Wrap the tortilla like a burrito. Wrap the waxed paper over the wrap. You can use a refrigerated chicken-vegetable mixture.

Note: This is an excellent lunch at the office. Just microwave at 50% for about 1 minute, 30 seconds if you had refrigerated the wrap.

Chicken-Prosciutto Rolls in Lemon-Thyme Biryani

2009-05-05T17:50:00.000-07:00

May 5, 2009

It's Cinco de Mayo!

Yesterday, it was Myrna's birthday (my sister). Although we didn't get together, I celebrated her birthday by creating a new simple, healthy dish that didn't have too many ingredients. I kept thinking that she would want to try this out some day. Then, I remembered that I had kept this Biryani spice mix that my friend, Padma Mangharam Siap, had introduced me to during a field trip to a special district in Chicago --- DEVON --- where South Asians, Russians, Muslims, and other ethnic groups commingled in commercial "bliss." When you hear the names, Chicken Biryani or Beef Biryani, please note that the dishes are mildly spicy, Sindhi style.

At the Indian grocer, A to Z Pantry, at the corner of North Elmhurst Road and Camp McDonald, I had tried to get "Harry" to give me recipes for the past 2-1/2 years. I was trying to be helpful. I wanted more SPICE for my recipes without the food necessarily getting hot, as in fiery and smoldering to my taste buds. I explained to "Harry" that many of his customers were non-Asian and would benefit from knowing how certain spices in his ethnic retail store's shelves could make their American home cooking sizzle.

I have used my Biryani spice mix in my barbecued pork, chicken, and beef dishes. For non-South Asian cooks, just use a little bit of the spice. Add Filipino white vinegar (the most popular brand being Datu Puti Cane Vinegar, a.k.a. Sukang Maasim), some soy sauce, or oyster sauce, and a little sesame oil. Yummy barbecues!

The following recipe is meant for the typical Midwest kitchen. There are some Italian, German, and Polish immigrants in my lovely white picket fence neighborhood so I thought I'd share my simple recipe with them also.

All my neighors would have to do is make a trip to "Harry's" store, A to Z Pantry: Indian Grocers, and buy any Biryani mix. Of course, my neighbors can buy their lottery tickets or "scratch-offs" there as well.

CHICKEN-PROSCIUTTO ROLLS IN LEMON-THYME BIRYANI

6 skinless chicken breasts, defrosted
12 slices of prosciutto
1 tsp. of Biryani mix per chicken breast (you can use more!)
1 sprig of fresh thyme, chopped (without the stem)
1/2 lemon
about 2 to 3 tbsps. of extra virgin olive oil
salt and pepper to taste
12 toothpicks

1. Preheat oven to 350 degrees Fahrenheit.
2. Rub each chicken breast with 1 tsp. (or more) Biryani mix. Set aside.
3. Use a plate to assemble the following for each chicken breast:
- Put a piece of prosciutto on the plate.
- Put the chicken breast on top of the prosciutto.
- Then, on the top layer, add another piece of prosciutto.
- Roll the chicken breast tightly.
- Secure the chicken-prosciutto roll with two toothpicks.
4. Get an oven-proof baking dish and arrange the chicken-prosciutto rolls on it.
5. Drizzle extra virgin olive oil over the rolls.
6. Squeeze the juice of a 1/2 lemon over the rolls.
7. Sprinkle the chopped thyme over the rolls.
8. Season the chicken-prosciutto rolls with a little salt and pepper. (If the proscuitto is not very salty, you can add more salt.)
9. Bake uncovered for about 25 minutes. Turn the chicken rolls so the bottom part of the chicken breasts get browned.
10. Cook for an additional 10 to 15 minutes.
11. Before serving, cut each roll into four slices. (Do remember to remove the toothpicks.)
12. Serve hot. Spoon the Lemon-Thyme Biryani juices over the chicken-prosciutto rolls.

SERVE WITH LEMON RICE.

The brand A to Z Pantry carries is MTR Imports, Inc. Ready-to-Eat Lemon Rice. What I like about this rice-in-a-pouch is that I don't need to cook! All I do is immerse the unopened pouch of rice in boiling water for about 5 minutes. After I remove the hot rice from its foil container, I would mix it with pre-roasted pine nuts. If I'm more adventurous, I would garnish the top of the rice with sauteed scallions or chopped green onions. Your family or guests will not be able to figure out that you've just spiked a traditional recipe with the best of South Asian spices.

This dish would make a great potluck meal since it can be gently reheated.

Bon Appetit!

Spaghetti, American Style

2008-12-24T07:19:00.001-08:00

Matt Norris was a Rotary Exchange student who stayed in our Lahug home in the early 1980's. His father, a chef, had taught Matt well. He shared his homemade spaghetti recipe with me as well.

Three weeks ago, I was in Utrecht, The Netherlands, where I made a modified version of this recipe. Since I didn't think it was as good as Matt's recipe, I'm sharing this one with them.

May you have a great spaghetti supper sometime!

SPAGHETTI, AMERICAN STYLE

Extra virgin olive oil, for sauteeing
1/2 kilo (or 1 lb.) lean ground beef
1 large onion, minced
2 large cans peeled whole tomatoes (drain the liquid)
1 "tall" can of tomato sauce
1 "small" can of tomato paste
worcestershire sauce, to taste
chopped basil, to taste (you can used the dried version)
chopped oregano, to taste (you can used the dried version)
garlic salt, to taste
Montreal Steak seasoning, to taste
1 can of sliced button mushrooms (drain the liquid)
Grated Parmesan or Romano cheeses OR extra-sharp Cheddar Cheese (I use Cabot's)

1. In a wok or dutch oven, start with very little extra virgin olive oil (about 1-2 tbsps.) and brown the beef, chopping up the pieces so they don't clump into "hamburger buns" or meatballs. Add onions, cut-up whole tomatoes, tomato sauce, and tomato paste. Toss in the mushrooms.

2. Add your spices and worcestershire sauce to taste. Let simmer in low heat until done (about 20 minutes or more).

3. Boil water in a dutch oven. Add some extra virgin olive oil and some sea salt into the pot. Add one package of spaghetti noodles or other pasta noodles. Cook until "al dente."

4. Drain the water off of the spaghetti noodles in a colander.

5. Put the noodles in a pyrex dish or pasta serving dish.

6. Either pour the spaghetti sauce on top of the noodles OR set the sauce aside in another container for the people to serve themselves.

7. Serve with grated Parmesan or Romano cheeses. You can also use extra sharp cheddar cheese, especially for Filipino taste buds.

Fresh Tomato and Garlic Pasta Sauce

2008-12-13T15:36:00.000-08:00

This is my innovation and revision on a recipe given to me by Sharon Sweeney when we were work colleagues at Brook Furniture Leasing and Sales. This is an uncooked sauce that is heart-healthy, meant to be prepared at least an hour before serving, refrigerated, then allowed to stand at room temperature so that flavors blend well. I've successfully made the sauce a day before serving it at a party.

1. Parboil 3 large ripe tomatoes in a pot of boiling water to loosen its skin. After peeling the skin, de-seed (yes, take off the seeds!) and chop these tomatoes in a food processor (I use a Cuisinart). Set aside the tomatoes in a glass bowl and refrigerate (yes, use a plastic wrap to cover the bowl).

2. Using the same food processor (no, you don't need to wash it), process the following ingredients, one after the other. NOTE: You can use your own ratio of ingredients. For instance, I tend to use more cilantro (chopped off from its stems with kitchen scissors) and I therefore adjust the amount of olive oil I use (meaning, I add slightly more olive oil).

a. chopped sweet basil, 2 tbsps
b. chopped fresh chives, 1 tbsp
c. chopped cilantro or chopped Italian flat-leaf parsley, 2 tbsps
d. finely grated Fontina or Mozzarella cheese, 1/2 cup
e. finely-chopped fresh garlic, 3 cloves

3. In a medium-sized bowl, combine the tomatoes and ingredients (in step number 2. Add salt and pepper to taste. Refrigerate the sauce in a covered glass bowl. Let stand at room temperature one hour before serving.

4. Cook 8 ozs. (1 package) of dried or 12 ozs. fresh spaghetti or any desired pasta until "al dente." I personally prefer fusilli.

5. Combine sauce and hot pasta in a pre-heated bowl.

6. Serve with Parmesan cheese.

This recipe generously serves 4 people.
The pasta sauce takes about 15 minutes to make.

Bachang or Bak Chang

2008-12-05T04:16:00.000-08:00

This recipe is certainly not for people who are in a hurry. Whenever I pass by Chinatown in San Francisco, and peer at the display windows to salivate at the various dimsum products, I would spot leafy triangles in a steamer, wrapped in twine or kitchen string. I smile because I remember that a long time ago, I had this Chinese (Fookienese) boyfriend who taught me what his favorite foods were. He even went to the extent of bringing me some expensive Chinese black mushrooms for this recipe. I did some research on "Bachang" (there were no online recipes then) and found a basic recipe I liked. I revised the recipe for the Filipina cook's taste buds and availability of resources.

I found a Malaysian blogger, Hochiak! Delicious Asian Food, who seems to describe best about my then-boyfriend's love for Bachang, Bak Chang, or Bak Zhang. I checked DeliciousAsianFood.com's Creative Commons Attribution to see if I could share some of the website's tips with you to complement my own efforts.

Bak Chang (or Zongzi), meat enclosed in glutinous rice filling, is traditionally eaten in June for the Chinese. It stemmed from the Dragon Boat Festival which falls on the fifth day of the fifth month of the Chinese calendar, to commemorate the death of Qu Yuan, a famous Chinese poet from the kingdom of Chu who lived during the Warring States period. Of course, in this day and time, eating Bak Chang is more of a “seasonal food” though it is not uncommon to see Bak Chang being sold all year round.

LORNA'S BACHANG
circa 1984

4-1/2 cups glutinous ("Malagkit") rice
30 bamboo leaves (or substitute with banana leaves)
string
1/2 kilo pork (or 1.1 lbs.)
5 pieces Chinese black mushrooms*

Mixture I.

1/4 cup plus 1-1/2 tsps. soy sauce
1/3 tsp vetsin (monosodium glutamate; see quote below)
1 tbsp sugar
1/2 tsp black pepper
1 tsp rice wine
1 to 3 tbsps minced and sauteed shallots

5 yolks coming from salted eggs
1/4 cup plus 2 tbsps dried shrimp

Note: For those who want to make homemade salted eggs, the recipe is also found below.

Mixture II.

1 tsp salt
1/3 tsp vetsin (monosodium glutamate; see quote below)
1 tbsp soy sauce
1 tbsp water
1 tbsp sugar
1/4 tsp black pepper

Optional: Pandan leaves (screw pine leaves) for the cooking pot.

PROCEDURE:

* Pre-condition mushrooms. Soak them in warm water until soft. Remove stems and discard. Use the mushroom caps as directed.

1. Rinse rice until water runs clear. Drain and soak rice for one hour. Drain again slightly (leaving the rice with some water).

2. Wash bamboo leaves and cook in boiling water for 5 minutes. If you are using banana leaves, pass them over a fire until slightly wilted and soft. Wipe dry.

3. For the Filling:

Cut pork into 15 pieces, then cut each piece into 5 pieces.
Cut previously-soaked mushrooms into 15 pieces, then cut each piece into 3 pieces.
Mix pork meat and mushroom pieces with Mixture I and soak for 20 minutes.
Cut salty egg yolks into 15 sections.
Equally divide above ingredients into 15 portions.

4. Cooking Procedure:

Heat frying pan and add 1/4 cup and 2 tbsps cooking oil.
Stir-fry dried shrimp until fragrant. Add rice and Mixture II.
Add any remaining sauce from marinated meat (Mixture I).

Stir-Fry over medium heat until almost dry and the sauce has almost been reduced.
Remove the shrimp-rice mixture from the fire and separate into 15 portions.
From my test kitchen, that's 1/4 cup plus 2 tbsps per portion.
Let cool.
Add 5 pieces meat and 3 pieces of mushrooms per portion to the shrimp-rice mixture and blend thoroughly.

5. For Assembling:

Place 2 bamboo leaves or banana leaves together (about a foot long). Use the smoother side of the leaves for the inner portion.
Fold the leaves into a cone shape. However, one top should be longer than the other.
Add 1/2 of a rice portion, pressing rice gently to line cone.
Add a portion of the filling: a piece of egg yold, meat, and mushroom.
Then, cover with the other 1/2 of the rice portion.
Fold over the long end of the leaves to form a cover and encase rice and filling.

6. Wrap and bind with string. Place the leafy cones in a pot with water to cover and some pandan (screw pine) leaves. Cook covered over medium heat for 1 hour.

Number of servings: 15

BONUS: A Youtube video showing how to wrap the Bachang. (I don't need to re-invent the wheel, so thank you, DeliciousAsianFood.com!)

I have also linked DeliciousAsianFood.com's recipe for Bak Chang for those who want to compare notes.

SALTING EGGS IN BRINE

1. Boil 6 cups of water and 12 cups salt (I prefer sea salt). Cool.
2. Carefully place 12 chicken eggs in a wide-mouth glass jar.
3. Pour the salt solution in the jar. Weigh down the eggs with a plate or cup to keep them from floating to the surface.
- Instead of a jar, you could use a sealed plastic bag (a huge ziploc bag could work!) filled with salt solution.
4. Cover the mouth of the glass jar with perforated paper. Keep in a cool, dry place.
5. Try an egg after 12 days by boiling in water. Taste it to see if the saltiness suits your taste buds.
6. Soak the eggs again for 5 more days if you feel that the tested egg isn't salty enough. You can also use duck's eggs but you have to soak them for a longer time.
7. After 5 days, the eggs should be salty enough. Boil a test egg, just to be sure.
8. Boil eggs in water for 5 minutes. Let stand for 10 more minutes.
9. Color eggs, if desired.

A NOTE ABOUT MONOSODIUM GLUTAMATE:

Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, canned vegetables, soups and processed meats. Although the Food and Drug Administration (FDA) has classified MSG as a food ingredient that is "generally recognized as safe," the use of MSG remains controversial.

MSG has been used as a food additive for decades. Over the years, the FDA has received many anecdotal reports of adverse reactions to foods containing MSG. But subsequent research found no definitive evidence of a link between MSG and the symptoms that some people described after eating food containing MSG. As a result, MSG is still added to some foods.

Continue reading about MSG at www.MayoClinic.com.

Ham-Tomato Fried Rice a la Vinicius

2008-11-29T07:45:00.000-08:00

Thanksgiving 2008 will forever be known as "Vini's First Thanksgiving and Black Friday Celebration." Our regular house guest, Vinicius, arrived from Brazil on the eve of Thanksgiving, not realizing that his two-day adventure with us would include a rice dish named after him, a gift from a Filipina American cook.

Since my husband and I decided to celebrate a quiet Thanksgiving, I was also in the mood to create a recipe for the occasion. I unearthed my ancient rice cooker (yes, I don't normally eat rice like any good
Filipina because I like couscous). I also used a teflon-coated dutch oven type of a pot, not a wok, because the citric acid in the sun-dried tomatoes does not work well with any aluminum-based cooking vessel. Lastly, I am known as a lazy cook. The goal was to use only ONE pot in this cooking process while maintaining my healthy cooking lifestyle.

I also modified the fried rice methodology of cooking. Regular instructions for cooking would include: "Add 1 tablespoon oil, swirling so that the bottom of the pan is coated. Add the rice. Stir-fry for 2 - 3 minutes, until the rice is heated through." Watch how I modify this method in the recipe's instructions. What I love about this dish is that you can use freshly-made rice (which I did, for this occasion!).

We hope Vini can also cook this recipe for his wife in Brazil. This dish makes an excellent potluck dish, too!

Bon Appetit!

Ham-Tomato Fried Rice a la Vinicius

RICE:

Extra-Long Grain Rice, 3 cups (raw)
Water, 3 cups (to cook with the rice)

1. Measure 3 cups of raw rice into the rice cooker's container.

2. Under running water, rinse the water with your hand, draining the white-colored starchy water from the side of the container. Keep doing this until the water looks almost clear.

Note: If you've noticed the cooked whitish to brownish scum at the bottom of a rice cooker, that's probably the result of the starch resting at the bottom of the cooking vessel. This is my own theory, of course!

3. When you drain the last of the water from the rice cooker's container, you might have retained about 1 to 2 tbsps of water with the raw rice.

4. Add 3 cups minus 2 tbsps of water to the rice.

5. Cook your rice as usual.

6. When done, fluff the hot, cooked rice with a fork so that the rice doesn't clump. Shut off the rice cooker. Allow the rice to go to room temperature.

Note: You can cook the rice a few hours before you cook the fried rice. You will notice that I have not added any salt to the rice.

If you are simply cooking rice to accompany your meal, here's something my college cooking teacher taught me: Trickle a tablespoon or more of extra virgin cooking oil in a circle-like, clockwise motion on top of the rice. Fluff the rice with a fork. Now you know why the rice looks so glossy and appetizing!

HAM-TOMATO FRIED RICE:

Pine nuts, 1/4 cup
Extra-virgin olive oil, about 1/4 cup
Coarsely-chopped white onions, 1-1/2 cups
Chopped left-over baked ham, in 1/2 inch cubes, 1-1/2 cups (or less)
Balsamic vinegar, about 1 tbsp or slightly more (I use Trader Joe's Balsamic Vinegar of Modena; Filipino cooks can use sukang Ilocos)
McCormick's Montreal Steak Seasoning, to taste
White pepper, to taste
Sundried tomatoes, julienne-style, about 1/3 cup to 1/2 cup (not coated in oil)
Water, 2 tbsps. To 1/4 cup
Frozen green peas, about 1/3 cup
Finely-chopped basil, 2 tsps. (I use Dorot's basil cubes from Trader Joe's)

1. Heat a teflon-type (or use a non-aluminum, non-cast iron pot) 4-quart (16-cup capacity) cooking pot. Use medium heat throughout the cooking process.

2. Add 1/4 cup of pine nuts. Toast the nuts, stirring the nuts with your wooden spoon until light yellow. Do not burn the nuts since they might taste bitter. Immediately transfer the nuts to a glass (non-metal) bowl.

3. Add about 2 tbsps of extra-virgin cooking oil to the pot. Heat through, then add the 1-1/2 cups of white onions. Stir-fry until the onions turn translucent. Transfer cooked onions (with its oil) on top of the toasted pine nuts in the glass bowl. (Vidalia onions are also nice to use for this recipe.)

4. Add about 1 or 2 tbsps of extra-virgin olive oil to the pot. Start with 1 tbsp of oil, heat it, then add the 1-1/2 cups of ham cubes. If the ham absorbs all of the oil immediately, add another tbsp of the olive oil. Stir-fry the ham cubes. Add about 2 tsps of Montreal Steak Seasoning. Then, add 1 tbsp balsamic vinegar. After the ham cubes absorb the vinegar, check the taste of the ham. The salty taste of the ham should disappear. Add a little more vinegar if the salty taste of the ham is still predominant. Add about 1 tsp of white pepper, if desired. Transfer the cooked ham cubes into the glass bowl, on top of the pine nuts and onions.

5. Add 1/3 or 1/2 cup of julienne-style sundried tomatoes to the heated pot. Add enough water to cover the bottom of the pot about 1/4 inch high. The goal is to extrude some of the tomato juice from the sundried tomatoes and to soften the tomatoes at the same time. When softened, add 1/3 cup of frozen green peas straight from the package. Cook until the peas have softened and the water is simmering. At about the same time, add the frozen basil cubes and allow to defrost. Then, season with about 2 tsps Montreal Steak Seasoning or to taste.

6. Lower the heat of the stove to low heat.

7. Using a rice spoon (a plastic-type of spoon that normally comes with a rice cooker), transfer the cooked rice to the pot. Mix in the liquid of the tomato mixture evenly throughout the rice.

8. Add the rest of the glass bowl's ingredients (pine nuts, onions, and ham cubes) to the cooking pot. The flavored oils from these ingredients are now transferred to the rice. Make sure that each strand of rice is evenly mixed with the flavors. You don't want to see white strands of rice. Taste the rice dish to see if you need to add any more seasoning. The dish shouldn't taste vinegary.

9. Transfer the rice to a glass container with a cover. Set aside. Serve immediately or reheat contents in a 350 degree Fahrenheit oven for 20 minutes.

10. A few reminders: Although ham has been cured, thus it doesn't get spolied easily, my personal rule of thumb for meat dishes is: Don't leave your dish in room temperature for more than 4 hours.

11. Store leftovers. Reheat in the microwave.

Some defintions:

Dutch Oven
A large, heavy pot or kettle, usually of cast iron and with a tight lid, used for slow cooking.

Ilocos vinegar or sukang Ilocos
This famous Philippine vinegar is made in the northern province of Ilocos out of sugar cane with some samak (Macaranga) leaf added. It is dark and pungent and used as an ingredient in Vigan Longanisa sausage as well as in many other regional recipes, as a dip and for medicinal purposes (disinfectant and on the forehead for fevers). Industrial Balsamic vinegar has been suggested as a substitute when the Ilocos product is not available.

Lorna's Mediterranean Couscous with Filipino Chorizo

2008-08-25T14:59:00.000-07:00

This recipe is my easy version of Spanish Rice with Filipino and Italian influences. Since I'm a lover of pine nuts and basil, and my husband loves lots of garlic, I decided to include these ingredients. No onions for this dish, though, although I wouldn't mind adding lots of Vidalia onions (for the sweetness).

It's the spice mix I use that makes a difference. Since I make the rounds of ethnic-type markets, I watch out for interesting spices. In this case, I used a natural condiment for paella, meats, and fish, named Bijol, which contains corn flour, cumin, annatto (yes, for the yellowish color), yellow no. 5, and red no. 40.

Ingredients: Prepare in sequence.

1-1/2 cups couscous (follow instructions for cooking the couscous; set aside; this can be done a few hours before)
4 pieces Flipino chorizo, Pampanga-style (a more sweet, spicy chorizo or longaniza; this can also be cooked beforehand but I like to do this when I start cooking); or if you don't want a sweet, sticky chorizo, use chorizos from Lucban (Quezon), Vigan, or Baguio (Dipasupil), or my favorite longaniza from Cebu (check out my sister's (Noemi Dado) recipe of skinless longaniza if you want to make your own)
1 large tomato, cored and diced (1/4" cubes are fine); set aside in a plastic bag inside the refrigerator
1 heaping tbsp. chopped garlic (ok, I like using bottled chopped garlic)
1 tbsp. extra-virgin olive oil to fry the pine nuts (until light yellow); however, I like to use the left-over oil from the chorizo
1 heaping tbsp. raw pignolias or pine nuts (I use Trader Joe's Nuts which is an 8 oz. or 227 gm. package)
2 cubes of frozen chopped basil, Dorot brand (I buy this at Trader Joe's)
1 tbsp. extra-virgin olive oil (to stir-fry the couscous in)
1/4 tsp. Bijol condiment (found in many Mexican groceries or other Latin marketplaces)
Fresh ground black pepper to taste

1. Prick the chorizo pieces with a fork. Parboil the Filipino chorizo in a little water over low-to-medium heat in a skillet until it renders its own fat. Continue cooking (with a splatter guard) as it fries in its own fat. Be careful since the chorizo caramelizes quickly (thus, burns quickly). This could take around 20 minutes. Remove from heat. Slice diagonally into thin slices. Set aside.

2. In the same chorizo oil, fry the raw pine nuts until light golden yellow. Add a little extra-virgin olive oil if you want to. (You can also roast the pine nuts in an iron skillet.). Set aside.

3. Fry the chopped garlic in the same oil until golden yellow. Add the frozen cubes of chopped basil and cook until the cubes dissolve. (Note: You can use extra-virgin olive oil in a separate teflon skillet that is large enough to mix the couscous mix in it.)

4. At this point, transfer the fried garlic and chopped basil mix to a large teflon or stainless steel skillet. Add 1 tbsp. extra-virgin olive oil (or more, according to your taste). Add the Bijol condiment. Add the sliced chorizo pieces (if you need to re-heat them). Add the cooked couscous.

5. Finally, add cooked pine nuts and the tomatoes at the final stage of cooking. Mix well. (This means that you don't need to add the tomatoes and pine nuts until just before serving.)

6. Season with fresh ground pepper.

Serve with my Mediterranean Chicken Stir-Fry.

Lorna's Mediterranean Chicken Stir-Fry

2008-08-25T14:22:00.001-07:00

This is a healthy, no-nonsense dish that I made with Trader Joe's Individually Frozen Boneless, Skinless, Ice Glazed Chicken Breast Meat with Rib Meat. The package has about 14 pieces, weighs 2 lbs. and 8 ozs. (or 1.13 kilos). The seasoning mix, a specialty of Sadaf.com, is a Persian-style spice blend, containing onion, citric, acid, salt, pepper, paprika, saffron, parsley, and other spices.

This recipe and its accompanying dish, Lorna's Mediterranean Couscous with Filipino Chorizo, was specially created for my husband and his midnight shift companions during the stressful week of late August 2008 when their company instituted a corporate lay-off of about 20-22% of the employees. Since they didn't know who among them would be laid off that week, I decided that home-cooked meals (not take-out pizza) would help ease their work-related stress.

Ingredients:

1.5 lbs. chicken with or without skin, defrosted and cut into 2-inch cubes (this is about 7 pieces, if using Trader's Joe's Chicken Breast Meat with Rib Meat)
1 package (1 oz.) of Sadaf Chicken Kabob Seasoning
extra virgin olive oil for stir-frying

Procedure:

1. This can be done several hours before cooking. Place the chicken pieces in a plastic bag with the seasoning (I use a freezer ziplock-type bag). Shake well until all pieces are well coated. At this point, you can transfer the marinated chicken pieces to a plastic or glass bowl (a non-reactive bowl, which doesn't react to acid), cover, and refrigerated for 10-15 minutes. I don't do this but instead, I use the same ziploc bag (much more efficient, and when I have time, I turn around the pieces inside the bag).

2. For cooking: You can grill, bake, or fry the chicken pieces. You can also use this as barbecue-style chicken with green or red bell peppers. If grilling, brush chicken pieces with oil or water during the grilling process. If baking, use a oil-lined pyrex dish (or glass dish for oven baking), and bake at 350 degrees Fahrenheit, turning the pieces once in a while for even cooking. This might take about 30 minutes only.

In this case, I like to stir-fry.

Heat a non-reactive skillet (not an iron skillet or aluminum skillet because of the citric acid found in the spices) such as stainless steel or teflon-type.

Add about 1 Tbsp. (or more) of extra virgin olive oil until heated through.

Then, add the marinated chicken pieces and stir-fry over medium heat until done.

Serve with my Mediterranean Couscous with Filipino Chorizo.

From KabariNews.com: Wii Fit, We Like

2008-06-17T16:35:00.000-07:00

Do you remember the Dance Revolution craze that a lot of Asian kids really hyped up at the end of the 20th century? A friend of mine, Jackie Oei, recently wrote an article about the latest trends in physical fitness in one of the magazines I represent, KabariNews.com (see pages 42 and 43 of the May 2008 issue), a print and digital publication.

I am reprinting Jackie's article here because Wii Fit is a 21st century pop culture innovation that motivates people "to get physical!" in a most entertaining, relaxing way.

Here are some videos for us to explore.

The Wii Fit Commercial

Wii For All

Wii Fit -- full trailer from E307

A Wii Fit Demonstration By Nintendo Before a Live Audience

Wii Fit, We Like

By Jackie Oei
Reprinted with permission from Kabari

I applaud anyone and everyone who exercise regularly. I, for one, will need to exclude myself from this health-conscious and energetic group of people. My personal attempt at any form of workout is often short-lived and inconsistent. Maybe it’s the hefty price tag of gym memberships or the unpredictable San Francisco weather. Whatever the reason, fitness training is something I know I should do yet I seem to avoid it all costs. Luckily, the geniuses at Nintendo have created a game that is well-suited for people like me.

Welcome to the wonderful world of Wii Fit!

Scheduled to make its debut in the United States on May 19, 2008, the Wii Fit has received enthusiastic reviews from both fans and skeptics in Japan, Europe, and Australia.

Brian Ashcraft at Kotaku.com commented, “Let's get this out of the way: Wii Fit does work. Why wouldn't it? It's based on time-tried exercises. Stuff like doing sit-ups, push-ups and jogging. Well, jogging in place.”

A complement to Nintendo’s Wii Game Console, Wii Fit is a gaming bundle that includes a game disc and Nintendo’s first ever Wii Balance Board. It is priced at $89.99 for the United States, somewhat costly, but it seems reasonable for the quality of both the software and the board.

The company’s Senior Managing Director, Shigeru Miyamoto, created the initial concept of a game focused on exercise and checking one’s weight on a scale-like device. Balance became the essential ingredient needed to pull Wii Fit through a grueling process of research, development, and numerous test runs. The idea came from observing sumo wrestlers needing two scales laid side by side to weigh themselves. After two years of preparations, the new balance board became a wireless, rectangular foot panel with four sensors to detect the slightest shift in weight.

What may seem like a simple idea is actually ingenious because it takes video gaming to a whole new level. When Nintendo introduced their Wii console back in 2005, it broke conventional game standards by using wireless motion sensors in its controllers so game characters can mimic a player’s movements. Now with the Wii Balance Board, attention will be focused on the players’ hands and feet.

“I don’t think Wii Fit’s purpose is to make you fit,” Miyamoto explained. “What it’s actually aiming to do is make you aware of your body. That’s why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group. If you’re standing still, and it tells you 'Your body is swaying', you can see on the training results screen that your body has been shaking. But I think you’d never realize that your body is shaking in day-to-day life. I think becoming aware of things like this about yourself is quite interesting.”

Here is how Nintendo describes the Wii Fit:

- Learn to block soccer balls, swivel hips to power hoop twirls or balance to hold the perfect yoga pose. As users stand on the Wii Balance Board, included with Wii Fit, their body's overall balance is tied to the game in a way they've never experienced before.

- Wii Fit also uses the Wii Balance Board for daily tests. These evaluate two key measures that a household can track via progress charts:

- Body Mass Index (BMI): A weight evaluation based on a ratio of weight to height.
 
- Wii Fit Age: The Wii Fit Age is measured by factoring the user's BMI reading, testing the user's center of gravity and conducting quick balance tests.

- Wii Fit includes more than 40 types of training activities designed to appeal to all members of a household. Training falls into four fitness categories:

• Aerobic Exercise: 10-minute exercises that are designed to get the heart pumping.
• Muscle Conditioning: Controlled motions using arms, legs and other body parts.
• Yoga Poses: Classic poses that focus on balance and stretching.
• Balance Games: Fun activities, such as ski jumping and heading soccer balls, that challenge the player's overall body balance.

Wii Fit is an amazing piece of equipment, but not everyone is impressed. Devoted gamers have expressed concern that the program detracts from true, traditional gaming with analog controllers and virtually-advanced graphics. Miyamoto has responded by encouraging all gamers to try something new. Wii Fit opens the market to casual and hardcore gamers alike, even to those who have never played a video game before.

“I think we'd gotten to a point where video games were something that everyone could no longer enjoy. As a designer, I'm always focusing on what is fun -- ideas that people can enjoy. For me, I'm trying to entertain as many people as I can, creating games that the widest number of people can enjoy.” Miyamoto said.

People may also get a bit embarrassed if they are spotted swinging their hips or jogging in place within their own living room. Just be sure to close the blinds, if that is the case. Initially, the idea of weighing yourself in front of the television sounds absurd, but those who have tested the component realize that it does make one aware of their own bodies and how they are living their lives. It is more than a DVD work-out program because the game tracks one’s progress, thus acting like a personal trainer.

Overall, Wii Fit and the Wii console are living up to their “Revolution” strategy to challenge mainstream perceptions about what video gaming looks like. Who knew that exercise and Nintendo could work so well together? They are, indeed.

© May 2008, KabariNews.com

John Robbins and the Diet For A New America

2008-06-17T12:19:00.000-07:00

Warning: Read this blog posting when you are not eating. The videos can be quite graphic. I was visibly disturbed by my own research (yes, I am literally shaking because I am a carnivore with an emerging vegetarian interest). All I seek is balance in my outlook and a re-evaluation of my own values.

Nona D. Andaya-Castillo, a Filipina Breastfeeding Advocate/International Board Certified Lactation Consultant and a practising vegetarian these past 17 years, turned me on to the "Diet for A New America." As I strive to live a more healthy lifestyle, I also take the time to gather research and knowledge from people who can help me with my Diabetes Type 2 condition.

PETA TV has a thought-provoking, compelling video that features John Robbins, son of the founder of the Baskin-Robbins ice-cream empire, who shows us why animal-based diets are killing Americans. You can also check out the YouTube videos (Part 1 to Part 8) of the same PETA TV documentary here.

Here is Part 1 of this YouTube video.

As a kid, John Robbins had been paralyzed from "the waist down" due to polio. Thus, his continuing interest in healing his body using a plant-based diet is John's prime directive.

What I learned from John is that: the food choices that are healthiest for our bodies, kindest to animals, environmentally-friendly, and ecologically-virtuous are vegetarian and vegan. John's "statement of consciousness, compassion, and care" resonate with my determination to be wiser about my lifestyle choices.

I am still in a state of shock. It will take a while before all of the knowledge and opinions I just imbibed will truly sink into my psyche. In the meantime, please take the time to check out the videos below.

Special Interview with Mr. John Robbins, Part I

Special Interview with Mr. John Robbins, Part II

Nona Andaya-Castillo is very busy bringing people and organizations together to organize the Second Synchronized Breastfeeding Worldwide Event, scheduled on October 11, 2008, as well as its launching during the World Breastfeeding Week on August 1 to 7, 2008. She is looking for public service, corporate, non-profit agency, and community-based partners.

COULD THIS BE YOU OR YOUR GROUP?

TO CONTACT NONA D. ANDAYA-CASTILLO:

Nona D. Andaya-Castillo, IBCLC
International Board Certified Lactation Consultant
The Breastfeeding Clinic: Your Partner from Pregnancy to Parenting
Telephone: 632-444-4716 632-271-0954
Children_For_Breastfeeding@yahoo.com
+63-919-839-5555 and nurturers2005@yahoo.com.ph

Founder:
Nurturers of the Earth
A support group for vegetarians and vegetarians-in-progress

Children for Breastfeeding
Mobilizing children to promote earth-friendly parenting

P.S. Here is something I learned from Nona about Formula Milk made by Wyeth that is supposed to be recalled in the Philippines. Very controversial!

Hummus is A Dieter's Best Friend

2008-06-15T12:33:00.000-07:00

Hummus and pita bread are such healthy choices in my life that my food shopping always include these delicious items. The Filipina in me loves the lemony after-taste in the hummus. I particularly favor the hummus spreads from Trader Joe's --- and although I also enjoy my Trader Joe's Naan bread, I've been buying their Middle-Eastern flat bread recently.

I substitute hummus for any wraps that ask for cheese spreads or sour cream.

In May of 2001, I had to prepare vegetarian sandwiches for my friends when we attended HH The Dalai Lama's teachings at the Shoreline Auditorium in Mountain View, California. Since Noam, one of my friends, was a real vegan, I was challenged to come up with my own recipe just for him. I used the classic Hye Roller Bread, a standard in making Vegetarian Hye Roller Wraps at that time. Today, there are more types of wraps that keep me interested...

There is going to come a time when I will make my own hummus at home. I found a really good YouTube video from Dede's Mediterranean Kitchen, a website on easy, healthy, Mediterranean Cooking. Thank you, Dede! I'll be using your recipe as a guide to making my own Lorna's Hummus.

Here is Dede's Famous Hummus, courtesy of YouTube.com!

From Dede's website: The Famous Hummus

1/4 Cup Yogurt
1 Can Garbanzo Beans "Chick Peas"
1/2 Cup Tahini (Sesame Seed Paste)
1/2 Cup Lemon Juice
2-3 Cloves of Garlic
1/2 Tsp of Salt
1/4 Tsp citric acid "if you need more lemon taste"
2 Tbs water "if to thick"
3-4 Fresh Mint Leaves "for taste"
2 Tbs of Fresh Parsley "for garnish"
1 Tsp of Cayenne Pepper or Paprika "for garnish"
1/4 Cup of Olive Oil "for garnish"

Mix first 9 ingredients and blend until smooth and to desired thickness. Garnish with parsley, cayenne pepper and olive oil.

Ezekiel 4:9 Cinnamon Raisin Bread, The Original Flourless Low Glycemic Whole Grained Bread

2008-06-15T10:26:00.000-07:00

It's been more than six months now since I first started eating this wonderful bread. It's available at most health-related food shelves in a supermarket. I buy mine from Trader Joe's.

Although I would like to change my diet to a more plant-based one, this is a time in my life that I'm learning to balance my carnivorous desires with vegetarian delights. Thus, this is my renewed effort at updating my blog with my own fresh discoveries and realizations.

For instance, I just read from RunTex.com about some of their tips on how to switch my diet to a plant-based one. I did not agree with their non-recommendation of coconut oil since the Philippines has made great inroads on the virtues of virgin or extra-virgin coconut oil.

I'm quoting a paragraph here to make you salivate!

"Try to keep lunch to soup and bread, salads, or sandwiches. Spread a no fat wrap (Ezekiel makes an easily available one) with lots of a zero fat hummus (there are two we have found, one made by Oasis Classic Cuisine the other by Sahara Cuisine or you can make your own without tahini using chick peas, lemon, garlic as a base.) then put chopped cilantro, chopped green onions, shredded carrots, cucumbers, tomatoes, peppers, thawed frozen corn, maybe beans, rice, cooked broccoli, mushrooms, etc. and top with lots of spinach or lettuce. Roll it up into a sausage like shape, cut in half, put on a baking sheet and bake in a high oven about ten minutes at 450 until the wrap is crisp."

Back to Ezekiel.

I was researching on why this particular brand name is Ezekiel until I found out that "Ezekiel bread is the recipe God gave Ezekiel in Ezek 4.9 and told him to eat for 390 days."

I found a recipe from FoodDownUnder.com for those who want to make Ezekiel Bread from scratch.

Scientists also tested the Ezekiel bread recipe. Here's a quote from one of the posts at KnifeForums.com.

"A modern day interpretation of the Ezekiel recipe calls for the following: 20 parts wheat, 12 parts Spelt, 4 parts Hulled Barley, 2 parts Hulled Millet, 2 parts lentils, 2 parts Pinto Beans, 1 part Great Northern Beans, 1 part Kidney Beans.

Modern Food scientists have found that Ezekiel Bread is surprisingly complete in nutrients, containing all 8 essential Amino Acids. It only lacks the vitamin provided by sunlight that converts cholesterol in the skin into Vitamin D, which is then absorbed into the bloodstream.

Ezekiel Mix can be ground into flour to make Ezekiel Bread, used to make Soup, Stews or Porridge. Ezekiel Flour can also be added to other bread flour recipes to enhance nutrition.

You can make your own Ezekiel Mix, or do as we do. We purchase the mix from Walton Feed. They sell Ezekiel Mix in 25 pound bags, #10 cans with oxygen absorbers and Super Pails. (6 gallon air tight plastic food grade pail, containing the mix in a sealed mylar bag with oxygen absorbers.)

To grind the mix into flour you must use a grain mill. Because of the beans in the mix, you cannot use a stone mill because it will plug up the stones."

Nutrition facts are found here. Each slice has 80 calories (5 unsaturated fat calories, 18 grams carbohyrdate calories), certified organic.

Quoted from FreshAbundance.com:

Ezekiel 4:9® Organic Sprouted Whole Grain Products are:

* Flourless, * Complete Protein,
* and Sprouted Whole Grain

Food for Life discovered when these six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread – from all vegetable sources – naturally balanced in nature.

Ezekiel 4:9® Bread, made from freshly sprouted organically grown grains, is naturally flavorful and bursting with nutrients. Rich in protein, vitamins, minerals and natural fiber with no added fat. Try it served warm to release its exceptionally rich nutty flavor.

Ingredients: Organic Sprouted Wheat, Organic Sprouted Raisins, Organic Sprouted Barley, Organic Sprouted Millet, Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Sea Salt, Cinnamon.

Dairy free, Vegan, Kosher

There are infinite possibilities for this bread. Use your own combination. Here are some of my recipes.

Masala Veggie Burger with Mango Chutney on Cinnamon-Raisin Ezekiel Bread

From Trader Joe's, buy:

Trader Joe's Vegetable Masala Burger (vegan)
Cinnamon-Raisin Ezekiel 4.9 Bread (vegan)
Alfafa Sprouts
Organic Vine-ripened tomatoes
Trader Joe's Organic Micro Greens
Organic Earth Balance Whipped Buttery Spread, 100% vegan

From Cost Plus World Market or other places, buy:

Patak's Sweet Mango Chutney, A mild chutney with a fruity, tropical sweetness

Procedure:

1. Lightly oil a preheated pan or cast-iron skillet (I use a skillet). You can use Earth Balance for a buttery taste.

2. Heat a masala vegetable burger for 3-4 minutes on each side or until thoroughly heated. Set aside.

3. You can toast two slices of the Ezekiel bread at this time

OR

3. Using the same skillet, add about 2 tsps. of Earth Balance and lightly toast the bread slices, turning them over to make sure the other side gets the melted "butter."

4. Assemble your burger sandwich.

On each slice of bread, spread about 1 tsp. of the Patak sweet mango chutney.
Add some alfafa sprouts.
Add two sliced tomatoes.
Add the micro-greens.
Add the masala vegetable burger.

Since I oftentimes crave for something sweet, the explosion of sweet and spicy in this veggie burger is to die for! This tastes good whether served warm or at room temperature.

Ezekiel 4.9 Cinnamon-Raisin Toast with Non-Fat Cheese Spread (Made from Non-Fat Yogurt)

Prepare the "Cheese" Spread two days before using:

1. Buy a small container of any low-fat or non-fat plain yogurt. The brand I use is from Trader Joe's: FAGE Total 0% All Natural-NonFat Greek Strained Yogurt.

2. Using a double layer of cheese cloth (or for the Philippines, "sako sa harina"), empty the contents of the container (yogurt) into this make-shift strainer. The goal is to gently strain the water out of the yogurt and make your own cheese spread.

Since I have cheese cloth bags that fit over a large glass comfortably, I am able to put the yogurt inside the cloth bag, and there is still space in the glass for the water to accumulate.

3. Cover the glass or strainer with plastic wrap and tie it up with a rubber band so air doesn't get into the mixture. Store inside the refrigerator.

4. In two days, you can see a nice cheese spread forming.

5. You can mix herbs with your cheese. Anything from minced onions, chives, garlic, whatever.

For your snack:

1. Toast your Cinnamon Raisin Ezekiel 4.9 bread slices.

2. Spread lavishly with your homemade cheese spread.

3. If you have a sweet tooth, add a "no sugar added" type of jam. I love using Stonewall Kitchen's Fig and Ginger Jam.

:-)

I found other recipes using Ezekiel 4.9 Cinnamon Raisin Bread. I am including them here as well.

Ezekiel Organic French Toast

Lorna's notes: Even if you don't have Ezekiel bread, whole wheat bread is a wonderful substitute.

Ingredients:

8 slices Ezekiel Bread
1 Large container Organic Cream Cheese
8-10oz Organic Strawberry Preserves
1 Organic large brown egg
2 Tbsps Organic milk
2 Tbsps Organic butter (Lorna uses Earth Balance)

Directions:

1. Beat egg and mix with milk.

2. On 4 slices of bread, spread cream cheese and cover with remaining bread (like a sandwich).

3. Dip in the egg and milk mixture and put in a frying pan of melted butter (Use Earth Balance - Lorna's advice).

4. Brown on both sides.

5. To hasten the cream cheese to melt, cover a few minutes.

6. Serve immediately with warm strawberry preserve spooned on top of the French Toast.

*Sprinkle with powdered sugar and top with a fresh strawberry.

Recipe for Home-Made Ezekiel Bread
Excerpts from www.Bread-Bakers.com

Ezekiel's Six-Grain Bread

This recipe is found in Ezekiel 4:9, where God tells the prophet,
"Take wheat and barley, beans and lentils, millet and spelt; put them
in a single vessel and make bread out of them".

Yield: 2 loaves

2 C warm water
2 pkg yeast
2 Tbsp honey
1/4 C vegetable oil
2 tsp salt
1 1/2 C graham (whole wheat) flour, divided
1/4 C lentil flour
1/4 C white bean flour (fava, navy, etc.)
1/4 C barley flour
1/4 C millet flour
1/4 C spelt flour
1 1/2 Tbsp ground coriander
2 to 2 1/2 C bread flour
Sesame or poppy seeds (optional)

Combine water, yeast, honey, oil, and salt in a large bowl, stir to
dissolve. Stir in 1/2 C of the graham flour. Beat thoroughly. Let
stand 10 minutes, or until foamy.

Sift the remaining 1 C graham flour, lentil flour, bean flour, barley
flour, millet flour, spelt flour and coriander together. Stir until
well blended.

Add flour mixture, about 1 C at a time, to the yeast mixture,
stirring thoroughly after each addition. Add enough of the bread
flour to make a stiff dough that pulls away from the sides of the bowl.

Turn the dough out onto a lightly floured surface and knead 10 to 12
minutes. Place in an oiled bowl and cover. Let rise 1 1/2 hours, or
until dough has doubled in bulk.

Punch down dough. Knead lightly, then let dough rest 5 minutes.
Divide in half and shape into two round loaves. Place loaves on a
lightly greased baking sheet. Cover and let rise 30 to 45 minutes, or
until doubled. While dough is rising, preheat oven to 350F. If
desired, lightly brush the tops of risen loaves with water and
sprinkle with sesame or poppy seeds. Bake in a 350F oven for about 45 minutes, or until tops are browned and loaves sound hollow when
tapped. Remove from baking sheets and let cool on wire racks.

Note: to make the bean or grain flours, grind dried beans or whole
grains in an electric blender or food processor. Do not grind more
than 1/4 C at a time

and take lots of breaks so your machine doesn't overheat. It will
take quite some time to grind the flour. Sift the ground mixture
though a fine sieve before use, or use a regular flour sifter if you
want a coarser blend.

These various flours absorb moisture at different rates, so be sure
to follow the directions about sifting them together before adding
them to the yeast mixture. Pearl barley can be used to make the barley flour.

From Breaking Bread with Father Dominic, by Father Dominic Garramone

=====

Ezekiel Bread (Ezek 4:9 NKJ Version) 1.5 lb (Bread Machine)

This bread recipe is for Ezekiel bread, which is the recipe God gave
Ezekiel in Ezek 4.9 and told him to eat for 390 days. This recipe is
made easier in that you can use cooked beans rather than grinding
beans as a lot of other Ezekiel bread recipes are. However, a batter
bread is probably closer to what Ezekiel actually ate. There are
additions such as honey, salt, olive oil, and a little gluten flour to help it out in the bread machine, but then the text doesn't mention the water that would be needed to make bread either. Since I am not good at making bread by hand, I've modified the recipe from the verse for the bread machine. I started with other
recipes and modified them for the NKJ version. I used this version because it agrees with Strong's concordance, and others. The Old English in the KJV had fitches, which was translated various ways by some. say is spelt).

"And take for yourself wheat, barley, beans, lentils, millet, and
spelt; put them into one vessel, and make bread of them for yourself
. . . This is the first time I have posted this recipe with the
nutritional information (and the 2nd time altogether). 14.2% calories from fat.

:-)

DEFINITIONS:

Vegan - from Trader Joe's

Products that are free of all animal products and /or by-products, including meat, poultry, fish, eggs, dairy, honey, gelatin, lanolin, confectioner’s glaze and carmine

Can Gastric By-Pass Surgery Force Diabetes Type 2 Into Remission?

2008-04-21T10:23:00.000-07:00

This is something new that just came out of Yahoo News! today, a snippet from 60 Minutes. If there are more advances in this area, it would be wonderful!

Click here to go directly to Yahoo.com.

Eating Well with the USDA Food Guide Pyramid

2007-09-08T12:07:00.000-07:00

This morning, I took out my notes from my Kaiser Permanente Diabetes and Nutrition classes, mandatory for me when I decided to take a more pro-active approach with my health issues.

Let's start with some"Eating Well" basics that I'm reviewing right now.

THE NEW FOOD PYRAMID AS OF 1998
a.k.a. the USDA Food Guide Pyramid

MyPyramid.Gov is a good source of information for all of us.

There used to be a time that there was only one recommended Food Pyramid for everyone. Today, it's more personalized. My Pyramid helps us out with a personal eating plan based on a detailed evaluation about the food we eat and how much physical activity we have.

At my Kaiser Permanente nutrition class, the instructors stressed that: "When you have diabetes, healthy eating habits are a cornerstone of your treatment. You can help control your blood sugars with good meal planning."

I read the list and I discovered that I had broken a lot of their recommended guidelines.

1. When to eat: I break every single guideline here. I need to do better (sigh!). My lifestyle is such that I don't have regular times for cooking. Sometimes, I even eat two meals a day. Not that I'm dieting. I forget to eat! No wonder I have such high and low swings in my blood sugar readings.

Eating regularly will help control your blood sugars.
Try to eat about the same times each day.
Try to eat a meal or snack every four to five hours during your day.
Prevent low blood sugars. Avoid skipping or delaying your meals and snacks.

2. What to eat: Check out the Diabetes Food Pyramid. I copied the image below from the National Diabetes Education Program because it's too much trouble for me to draw my own pyramid. This should help us out.

it's simple to understand. You take in less of fats, sweets, and alcohol and more of grains, beans, and vegetables.

Our bodies need four basic food nutrients so we can function properly:

a. Proteins

b. Carbohydrates

c. Fats

d. Water, the most important food nutrient (and I have to force myself to drink 8 glasses of water every day)

Whatever I designate as "FREE" means that these are CARB-friendly food. They could be fatty food, though.

Let's start from the top of the pyramid.

1. Heart-healthy fats (free) to choose from: Avocado, olive or canola oil, unsalted nuts, 100% all-natural peanut butter or other nut butters, seeds.

I asked the nutritionists about the merits of virgin coconut oil for persons with Diabetes Type 2. They couldn't give me an informed answer. I think they should look into the merits of virgin coconut oil. Even Loida Nicolas Lewis told me that she's more healthy today because of this oil.

Heart-unfriendly fats (free) which should be limited: Butter, margarine, mayonnaise, salad dressing, cream sauces.

Good-bye to Fettuccine Alfredo Sauce, etc. I cannot live without butter or margarine so I think I will just have to learn how to combine extra virgin olive oil and a little butter. Or maybe I can find some "butter flavor" in the supermarket that isn't carcinogenic.

Sweets definitely have CARBS.

Alcohol doesn't turn into glucose. Drink moderately.

2. Milk and Yogurt = 2 to 3 servings per day

There is Lactose sugar in these milk products.

Ice-cream contains sucrose.

Suggestions: Drink 1 cup 1% or fat-free milk or 1 cup light (artificially-sweetened) yogurt.

3. Meat & Others (free) = 2 to 3 servings per day

Servings depend on the portion size, type of meat, and preparation style.

Rule of Thumb: A 3-oz. size of meat is about the size of your palm.

A serving can be:

2 or 3 ozs. of lean meat, chicken, fish, or low-fat cheese

1/2 to 1/3 cup of tuna or low-fat cheese

1 egg, 2 tbsps. all-natural peanut butter or 4 ozs. tofu

4. Non-Starchy Vegetables (free) = 3 or more servings per day

A serving can be:

1/2 cup cooked vegetables

1 cup raw vegetables

3/4 cup vegetable juice

Examples: carrots, mushrooms, eggplants

All right! Leafy, green, non-starchy vegetables are my friends!

5. Fruit = 2 to 4 servings per day

Fruit contains fructose.

A serving can be:

1 small piece of fruit

15 grapes, 12 cherries

1 cup melon, berries

1/2 small banana

I have to do better in this department. I demolish one large banana per meal.

6. Grains, Beans, Starchy Vegetables = 6 to 11 servings per day (this means 3 servings per meal)

Use a 1/4 cup for measuring items.

Note: The size of your fist is about 1 cup.

A serving size can be:

3/4 cup unsweetened dry cereal, 1/2 cup bran cereal, or 1/2 cup cooked cereal

1 slice of bread, 1 small tortilla, or 4 to 6 crackers

1/5 bagel, 1/2 English muffin, 1/2 pita bread, or 1/2 hamburger or hot dog bun

1/3 cup cooked rice or cooked pasta

1/2 cup corn grits, bulgur, potatoes, yams, corn, peas, or winter squash

1/2 cup cooked dried beans or lentils

This is what my nutritionist explained to me.

a. A portion is the serving size of the food I'm eating.

b. A serving is a specific amount of food typically determined by the USDA.

c. One CARB serving is equal to 15 grams of carbohydrates. The average CARB servings per meal range from 3 to 5 servings.

d. Examples of how to quickly determine CARB servings.

1/3 cup rice = 1 serving

1 cup rice = 3 servings

1 cup of cooked pasta = 3 servings

1 plate of cooked pasta = 12 servings

1 oz. of bread = 1 serving

4 ozs. of bagel = 4 servings (In other words, bagels are really a no-no for people living with type 2 diabetes)

3 cups of air-popped popcorn = 1 serving

a small container of yogurt = 1 serving (anywhere from 15 to 30 gms. CARBS)

3 squares of graham crackers = 1 serving

3. How much to eat: I don't know when I eat too much.

This is what my nutritionist said:

Your body changes most of the food you eat into blood sugar (glucose). to supply your body with energy. When you have diabetes, your body has problems turning this sugar into energy, so more of the sugar stays in your blood.

You can help your body control your blood sugars if your eat smaller amounts of food and if you spread your meals throughout the day.

If you eat too much food, especially too many carbohydrates, your blood sugars may get too high. CARBS are naturally found in foods and are an important part of a healthy diet. CARBS include the starch, sugar, and fiber in foods.

CONCLUSION:

After reading all of the above, I finally figured out that I need to make the time to write my own "diet" according to the servings that are recommended for me. Right now, I am going to continue cutting down my food portions to another half (of what I'm used to) including the bananas.

Let me process it this way for now:

1. My "free" foods are lean protein, fats, and non-starchy vegetables.

2. Men are allowed 4 to 5 servings of CARBS per meal. As a woman, I'm better off with 3 to 4 servings of CARBS per meal.

So, for breakfast, my 3 to 4 servings of CARBS would be:

1/2 cup of bran cereal = 1 serving

1/2 banana = 1 serving

1 cup 1% milk = 1 serving

And coffee with some non-dairy creamer and Splenda.

3. I have to go back to eating five times a day with the following CARBS goals:

Breakfast: 3 to 4 carb servings or 45 to 60 gms.

Snack: 1 to 2 carb servings or 15 to 30 gms.

Lunch: 3 to 4 carb servings or 45 to 60 gms.

Snack: 1 to 2 carb servings or 15 to 30 gms.

Dinner: 3 to 4 carb servings or 45 to 60 gms.

Snack (before bedtime): 1 carb serving or 15 gms.

4. I should limit my sodium intake to less than 2,000 mgs. a day.

One teaspoon of salt = 2,300 mgs. sodium

This means about 500 mgs. of sodium per meal and about 200 gms. of sodium for every snack.

5. I should take blood sugar readings two hours after every meal.

I'm up to the challenge!

Petite Potatoes & Mushroom Bake

2007-09-07T21:21:00.000-07:00

It's been many, many years since I've written down the recipes for the dishes that I prepare for my family. I'm finding out that documenting my research in simple food fare is helping me pay attention to what I am eating. Hopefully, as I get better at watching what I eat, the recipes that I will share with you will also reflect these changes.

I like baking my dishes. I prepare them, set my cellphone's alarm clock to remind me about the cooking time, and go back to work. I can be so focused with my projects that I always need an alarm clock to remind me that something's cooking in the oven, of course.

Melissa's home-grown baby Dutch yellow potatoes are SO yummy that you become a potato lover after trying them out the first time around. The potatoes don't even need to be buttered! These thin-skinned potatoes don't need to be peeled. Delicious every time --- whether they are fried or sauteed, broiled, or baked.

Since I don't like huge kitchen productions, this simple potato dish lasts me for four or five meals as a side dish or a quick "carb" hot hors d'oeuvres plate. I reheat a few at a time for about 1-1/2 minutes at 60% power in the microwave. I like my potatoes buttered --- so the extra calories mean another work-out for me. There are around 30 petite potatoes in each package. I bought this brand at the produce aisle of Safeway.

2 tbsps. butter or margarine
1 package of Melissa's Baby Dutch Yellow Potatoes, previously washed with Environne, then set out to dry for a few minutes in a colander
1 cup of sliced crimini mushrooms or other mushrooms of your choice
1-1/2 tbsps. chopped garlic
McCormick Grill Mates Montreal Steak Seasoning
Sour Cream for garnish

Procedure:

Preheat oven to 350 degrees Fahrenheit.

1. Using a 9" x 13" oven-proof rectangular glass dish (a.k.a. pyrex dish), dot the bottom of the dish with thin slices of butter, about 1 tbsp.
2. Add the potatoes.
3. Dot the top of the potatoes with the remaining 1 tbsp. butter.
4. Season with Montreal steak seasoning.
5. After the first 20 minutes, turn the potatoes so that they are evenly buttered.
6. Add the mushrooms and garlic on top of the potatoes.
7. After the next 20 minutes, mix the potatoes and mushroom-garlic mixture in the dish.
8. Take out the dish after 10 more minutes of cooking. Test the largest petite potato for doneness.
9. When serving, add a dollop of sour cream to garnish your potatoes.

Serves 4 to 5.

Faux Crab Meat Scramble

2007-09-07T12:12:00.000-07:00

I'm not really an egg lover but when I want a quick protein fix that won't make me hungry for hours, then I turn to scrambled eggs. You'll notice that I don't use any ketchup with my scrambled eggs. Well, that's because I believe that tomato ketchup or banana ketchup (many Filipinos can understand my love affair with this ketchup) are flavor potentiators. This means that I tend to have a huge appetite if I add any ketchup to my egg scrambles. I've substituted Trader Joe's feta cheese with mediterranean herbs as the "ketchup alternative."

The following recipe can be done within ten minutes.

1 tbsp. butter or margarine
2 tbsps. chopped onions
1/2 cup The Captain's Choice Imitation Crab Meat, in small chunks (100 calories; CHO = 12 gms., sugars = 8 gms.)
one egg mixed with 1 tbsp. water, whipped until bubbles form
1 tsp. Montreal Grill Mates Steak Seasoning (and add to the egg mixture)
1 tsp. Trader Joe's Crumbled Feta with Mediterranean Herbs

Procedure:

1. Melt butter in a small cast-iron skillet.
2. Add chopped onions and saute until the onions become translucent.
3. Add the imitation crab meat and saute until heated through.
4. Add egg-water-seasoning mixture to the skillet. Cook until partially done. Use zigzag patterns to scramble the egg mixture.
5. After the scrambled egg mixture is cooked to perfection, on the serving dish, garnish the Faux Crab Meat Scramble with crumbled feta cheese.

Serves 1.

For some pizzaz:

1. If you're not watching your carb count, then make a sandwich. Spread low-fat mayonnaise or salad dressing on two pieces of bread. Add a romaine lettuce or butter lettuce leaf and a couple of sliced tomatoes before slathering some of the faux crab meat scramble on top of the sandwich. Sprinkle some tabasco sauce for a little kick!

2. If you're watching your carb count, slice a piece of pita pocket bread into half. Make a pocket in the half-pita bread and add some alfafa sprouts inside. Top with the faux crab meat scramble and some sliced tomatoes. Top with sprinkles of hot sauce.