Ratatouille - Low Carb, Beautiful and Delicious.

The elusive french classic... if you're anything like me,  you've heard of it but never attempted to make it.     It's extremely simple,  and a delicious way to prepare vegetables.   Impress your guests or family,  they'll think you are a cooking genius.

Another bonus of this dish is that it makes excellent leftovers -  I used the sausage and vegetables as a filling for a breakfast omelet.    It was amazing!

Ok,  here we go with the ingredients:

1 small onion, diced

2 garlic cloves, minced

1 cup tomato puree

2 Tbsp.  Olive Oil

1/2 tsp. Thyme

1/2 tsp. Oregano

1/2 tsp. Basil

1 small long Japanese eggplant  (regular eggplant also works but will need to be cut into similar size slices.)

1 zucchini

1 yellow squash

3 red mini peppers (or one longish red sweet pepper)

Salt and Pepper

4-6 Links of Uncooked Italian Sausage

Preheat oven to 375.

Saute onions and garlic in olive oil over low-medium heat until soft.   Add spices and tomato puree.  Let simmer for 5-6 minutes to allow flavors to blend.   Season with salt & pepper.

While sauce is simmering,  use a mandolin blade slicer to thinly slice your vegetables.  Approximately 1/16th of an inch thick is best.

An oval baking dish is best for presentation,  but a 9x13 rectangle dish will is fine too.   Pour your tomato sauce into the bottom of your baking dish and spread to cover the entire bottom.   Arrange slices of vegetables, overlapping in an alternating fashion - as shown in the photo above.    Add uncooked sausage links to the pattern as shown above or to your own liking.

Cover dish with foil and bake in a preheated 375 degree oven for 45- 50 minutes.

PIE! Ok maybe just quiche.

As promised, I'm finally posting this recipe. It's pretty and so simple to make. You can make this the night before, throw it in the fridge and bake in the morning. I love broccoli and cheddar quiche so the recipe is as follows, but feel free to adapt with your own favorite ingredients.

You'll need:

About 8-10 thin slices of deli ham - enough to overlap and line the bottom of your pie plate.
6 eggs, lightly beaten
1/4 cup half & half
1 cup shredded cheddar cheese
1 cup cooked broccoli, chopped
1/2 cup sliced, sauteed mushrooms (optional)
Salt and pepper to taste.


Grease a 9" pie plate with butter or oil and line with slices of overlapping deli ham. Very thin round slices work best. I used Buddig Deli Selects.



Beat your eggs, add the cream and other ingredients. Pour over the "ham crust".

Bake at 375 for approximately 35 minutes or until eggs are completely set. I suggest foil around the edges so the "crust" doesn't burn like mine did.



Depending on your choice of ingredients, this delicious breakfast pie only serves up about 2-3 grams of Carbs (as prepared).

Pad Thai - Low Carb Version

Pad Thai is one of my favorite dinner choices. When I was pregnant, I couldn't get enough of it and was eating it at least once a week. So much that we both had the recipe memorized. But sadly, this dish will send you into sugar overload with its whopping 140 grams of carbs. So, rather than forgo this favorite dish, I decided it was time to adapt so we could enjoy it again.

To adapt the recipe, we just replaced the rice noodles with thin slices of sauteed cabbage. It was delicious, in fact so delicious that I'll never go back to the rice noodle version again. This version has 18 grams of Carbs and 330 calories for a generous 2 cup serving. The recipe below makes about 3-4 servings, depending on how much you love Pad Thai. For us, it was only 2 extra- large helpings.



Ingredients:

1 small head of cabbage (about 1 1/2 pounds), thinly sliced.
1 tbsp. butter
2 tbsp. oil
1 lb raw shrimp
2 eggs, lightly beaten
2 cloves garlic, minced
1 tbsp. grated fresh ginger
4 green onions, chopped

The sauce:
2 tbsp. fish sauce.
1 tbsp. soy sauce
1 tbsp. tamarind (or white vinegar)
1 tbsp. brown sugar
1/4 tsp. red chile flakes

Garnish:
cilantro sprigs
1/4 cup cashews, chopped (or peanuts)
1 cup fresh bean sprouts.
2 lime wedges
Sriracha (optional)

In a large saucepan, melt the butter over a low to medium heat. Add cabbage and saute until soft, stirring occasionally to avoid browning.

While your cabbage is sauteing, add oil, ginger, green onions and garlic to a separate saucepan. Saute over medium heat until soft. Add the beaten eggs and scramble ingredients until cooked through - resembling scrambed eggs. Remove the egg mixture from the pan and add the raw shrimp. Cook the shrimp over medium heat until pink.

In a separate bowl, whisk together the sauce ingredients. Set aside.

When the cabbage is soft with a noodle like consistency, add the cooked shrimp and egg mixture. Gently stir in the sauce and heat for just a few minutes to warm.

Garnish with fresh squeezed lime juice, bean sprouts, chopped nuts and cilantro. And if you prefer, a few drops of Sriracha.

Clean Plate Rule

As I sit here typing, my husband, Marc, and Zach, our 2 year old, are downstairs locked in a power struggle over zip-lock baggies. Zach refuses to pick up the baggies that he threw all over the floor and Marc refuses to let him go play until he does. I can't help but reminisce of my childhood days sitting stubbornly at the dinner table refusing to eat my dinner. My parents had a strict clean plate rule when I was growing up and it was enforced regularly.

I need to tread lightly here as I realize there so many disciplines of thought on this subject. Some folks swear that the clean plate rule leads to obesity. However, common sense prevails with me. I know many a "clean plate rule" survivor and they are not obese, far from it.

Instead of the clean plate rule, today I find that many parents turn to bribes, coaxing, or catering to their kid's mealtime desires at the expense of their own exhaustion. It makes me wonder... Are we pacifying our kids for fear that we'll ruin them psychologically? Or are we all too tired to put up the fight? A little of both, maybe?

I'm the first to admit that before I had kids, I had all the answers to dealing with picky eaters. In fact, I use to write articles and give lectures on the subject. My steadfast belief was that kids will not starve. Provide them with healthy choices at mealtime and if they do not eat, do not offer food until the next meal. Don't make it a power struggle, just offer healthy stuff and take it away if they do not eat it - no food until the next meal.

That was all before I became a parent. I now realize that kids have the tenacity to make your life a living hell when they are hungry. They whine, they cry, they throw things, they sneak into the refrigerator, and then they eat the dog's food (Okay, maybe just my kid does that.) They do everything possible to wear you down until you just want to throw in the towel and give them what they want.

So I have the utmost empathy for those that look for the quick fix... I understand the "just get him/her to shut up already" desperation. I'm not going to lie, I find myself acting out of parent desperation more often than I like. I know I need to get it under control because 2 year olds turn into 16 year olds and it will just get harder with each passing year. No he won't be crying for a lollipop at age sixteen, it will be something worse...much worse.

Alas, I know Marc is hurting right now as he stands his ground. (AND he is already an hour late for poker night!) But as I have discovered via bike trip and all, the path feeling really good about yourself involves enduring some pain. And that is one of the most important lessons we have to teach our children.

Instant gratification, although it makes you feel good right now, never leads to long-term happiness. In fact, its just the opposite... only through hard work, effort and sacrifice can you achieve a greater sense of self-worth and happiness. These actions go a lot further than any gratuitous "good job" or undeserved participation trophy.

So as I painfully listen to Zach's constant whining downstairs, I remind myself that we all have to look at the big picture when making choices as parents, as dieters, exercisers and in other aspects of everyday life as well.

Marc and Zach -

Drawing a few conclusions...

So I've been doing this "Low Carb" thing now for about a month now. And formulating a new shampoo product, running my Ebay business and taking care of my two little babies... yikes it's been a busy month. Anyhow, just want to report upon a few observations I've made along the way.

First of all, my sugar cravings have just about left the building. Two weeks ago in I was ready to rip lollipops out of the hands of babes and now I can sit comfortably in front of a basket of candy without too much desire. Oh... the desire still faintly lingers, but it has definitely changed into a take it or leave it type of thing. I actually had a piece of cake with gooey, sugary icing in front of me the other day and I although it looked delicious, I barely could stomach more than a taste. Odd stuff... especially from a girl that could and WOULD eat an entire bag of Jelly Belly's in one sitting.

Secondly, I'm proud to report that I have lost additional weight. More weight and in less time than I did with P90X. I stopped the daily exercise and now maybe just run or bike 2 times /week, if I'm lucky. However, somehow in the past month, I have lost 5 pounds. Chalk it up to low-carb eating (maybe?) - it feels odd to have lost weight when I am eating cheese, bacon and sausage without abandon. But, what else can it be?

Another benefit - a really flat stomach! Since eating a low carb diet, I've really noticed that I've had no stomach bloating at all. My stomach as been bloat-free and extremely flat. Even at that womanly time of the month. Not something I expected from this diet, but a very welcome bonus.

Just to summarize... at one month into the low-carb eating plan, I've had decreased desire for sugar, fairly significant weight loss (especially for someone not trying to lose) and no stomach bloat. Hmmm... not too shabby of results. I may just turn into a low-carb believer after all. (Don't tell my dietitian cohorts!)

The newest superfood?

My good friend, Jules, and I were talking about the "Kale Craze" today over a bag of Kale Chips and a smoothie, that she almost made with kale, but I refused. All I can say is that someone at the Kale Grower's Association is doing a great job in the promotion department. Even our local Safeway grocery store has a "Kale Korner" with several different varieties.


I have to admit that this is one craze that I just can't get into. Kale to me will always be that decorative inedible accent piece that we added to the salad bar at the Bevier Cafe. Who really ever thought to eat that stuff?

I did a little research on kale's nutrient analysis, it's not too different than any of the other greens, like beet greens, swiss chard or spinach. In fact, beet greens are higher in protein, calcium, fiber, potassium and iron than kale. Beet greens are also a good value for the money. You get two veggies in one package. Delicious roasted beets with a side of sauteed greens all for $1.99.


All this superfood talk got us thinking... what is the next new superfood fad? It has to be some sort of forgotten fruit or vegetable that is re-imagined in a new light. After a bit of brainstorming - we came up with it - drumroll please... RHUBARB! Rhubarb has been around for thousands of years and is sort of that overlooked vegetable (yes, it is a vegetable). Unless you have it growing in your garden, you probably don't even think about cooking with it. So, what's so great about rhubarb.


First and foremost, as I am touting a low-sugar diet here, did you know that rhubarb can slow or even block sugar absorption. What? I was surprised as well. The fiber found in rhubarb has been shown to reduce the passive absorption of sugar into the bloodstream, even more so than other types of plant fiber. Including it in meals can help lower their glycemic index as well as boost your fiber intake. The anthraquinones in rhubarb have also been found to help glucose tolerance in diabetics.

Furthermore, the chinese have been using rhubarb as medicine for thousands of years. It has an astringent property and can help with high blood pressure and regeneration of blood and other body fluids. Too much chinese rhubarb (a different variety) can cause diarrhea so beware of overuse of tinctures or herbals with chinese rhubarb. Oh, and yes DO NOT eat the leaves of any rhubarb as they are poisonous in large quantities.

Most importantly, new research suggests that consuming cooked rhubarb can prevent cancer and possibly treat existing cancer. According to Science Daily, researchers discovered that the polyphenols in cooked rhubarb selectively killed off cancer cells and helped prevent the growth of tumors. Pharmaceutical researchers are now looking at the polyphenols in rhubarb as potential medicine for cancer treatment. http://www.sciencedaily.com/releases/2010/02/100211212117.htm

So how do you cook with rhubarb? I've only seen it in pie or breads. But here are a few recipe links to savory dishes as well.

http://www.eatingwell.com/recipes/turkey_rhubarb_chutney.html
http://www.thedailyspud.com/2011/06/19/rhubarb-potato-gratin/
http://www.theguardian.com/lifeandstyle/2011/apr/30/beetroot-salad-stuffed-artichoke-recipes

Reverse Psychology?

People are always amazed when they see our kids, Zach, 2 and Lauren, 9 months, devouring their vegetables. (What they don't know is that our kids devour everything we put in front of them - see picture below.) But this topic always leads us into talking about the psychology of eating. Ever notice that if you take something away from your kid - they obsess over it until you give in or lock yourself in the bathroom to get away from the tantrum. (Okay, maybe that's just at our house.)


Anyhow, it sometimes seems that we are counterproductive in our attempts at dieting. We take everything we love to eat away and expect success. Even the most disciplined of people have a weak moment now and then. So what is the best psychology in terms of dieting? And better yet, what is the best method to make certain foods not so appealing?

A former coworker of mine, told me about this "Aversion" Program that she worked for in Alaska. She was hired to help people get over food and cigarette addictions using a form of aversion therapy. The process was as follows: Clients were instructed to sit in front of a mirror. They would then consume the addictive substance in large quantity. While they were eating, smoking, etc., her job was to verbally abuse them. She told them how disgusting, lazy, fat, etc. they looked. (Yes, they actually paid money for this!) Clients would watch themselves in the mirror and then repeat these mantras about how gross they looked. Talk about an awful job, especially for a sweet lady. I guess jobs in Alaska were hard to come by. Obviously I don't recommend this type of therapy to anyone, but I'm sure it had it's share of success and horror stories.

What I have discovered over the years and via my training in wellness promotion, is that behavior modification comes in various forms. There is no "one size fits all" answer. But, here's what I found to work most often.

1. Make a Plan: Write it down, post it on facebook, tell the world about it. Writing it will make it tangible, expressing it makes it real. I remember our planning days before taking our big bike trip. Once we made the official announcement to our family and friends, there was absolutely no turning back.

2. Set Measureable, Realistic Goals: You can make your goals small at first, but make sure they are measurable. Some examples: Run a mile in 9 minutes by the end of August, Lose 2 pounds a month, Eat no more than 100 g of carb a day for 6 out of 7 days a week. For our bike trip, we planned out each day's mileage and set some deadlines for arriving at certain destinations. This was a great system for motivating us on those cold, foggy mornings.

3. Rewards : For each measurable goal that you set - create a reward for its completion. Rewards can be in any form but make it something really worthwhile to you. Some examples: A new workout outfit, a day off from the exercise/diet routine, a massage.

4. Public Ending: Sign up for a 5K, Triathalon or other race, go on a beach vacation or plan a family or classmate reunion. Making a public appearance with your new physique will be the best long-term motivator. Other people will be watching and you want to complete the race, or look great in your clothes or swimsuit.