Fifty shades of carbohydrates

Low fermentation pancake cookies

Carbohydrates are like people. Both are difficult to understand because they are complicated and complex.
That's why I say there are 50 shades of carbohydrates because there is so much gray area, confusion, misunderstanding and  myths.

There is nothing easy to understand about carbohydrates except that we love them. They can be combined into decadent recipes that feed our pleasure senses. A study showed that most women would choose to go without sex for a month rather than go without chocolate for a month.

We try to put carbohydrates into categories such as high carb vs. low carb or good carb vs. bad carb or low glycemic vs. high glycemic or simple vs. complex. Those categories may work for some people but if you have an autoimmune disease like fibromyalgia, you need to know your carbohydrates like the back of your hand.

An acquaintance of mine recently was told to go on a low carb diet. She thought that meant eating mostly protein and few carbohydrates. She asked me to give her quick tutorial on carbs. Let's see, I think it might take a wee bit longer to explain.

 

Tasty treat with fibro-friendly carbs

Why won't the popular categories for carbs (e.g. low vs. high glycemic) work for someone with fibromyalgia or other autoimmune disorder? Fibromyalgia sufferers often suffer from digestive disorders with symptoms  including gas, cramping and alternating diarrhea and constipation. These symptoms are described as irritable bowel syndrome (IBS). In fibromyalgia sufferers, these IBS symptoms usually can be linked to bowel infections such as bacterial overgrowths (e.g. candida) and food intolerances of some kind that affects their ability to digest carbohydrates.

SIBO (small intestine bacterial overgrowth) was found in 83 percent of 101 IBS patients in one research study. The causes include motility issues, antibiotic use, reduced stomach acid, immune deficiency and carbohydrate malabsorption (which overgrowth bacteria depend and thrive on).

Overgrowth of bacteria in the intestines (candida or SIBO) results in the production of toxins, enzymes and intestinal gases that disrupt digestion, cause intense physical discomfort and damage the small intestines. Enzymes produced by these invading bacteria result in damage to our own carbohydrate digestive enzymes. It's a "vicious cycle" because once our digestive enzymes are damaged, there are more undigested carbohydrates and more unfriendly bacteria.

 How do you outsmart these invading bacteria? You need to understand more than high carb/low carb. You need to understand the chemistry of carbohydrates. Are you beginning to see why I called this post "Fifty shades of carbohydrates"?


I believe I have found something that actually helps reduce my symptoms. It's called the "fermentation potential" of carbohydrates. The molecular bonds in carbohydrates are quite complex and depending on how complex may cause them to be absorbed or poorly absorbed. Those malabsorbed carbohydrates are what I called food intolerances. They result in fermentation and bacterial overgrowth, and cause the unpleasant symptoms.

What I am calling the "fermentation potential" diet is based on the book, Fast Tract Digestion IBS: Science-based Diet to Treat and Prevent IBS and SIBO without Drugs or Antibiotics by Norman Robillard.
http://www.amazon.com/Fast-Tract-Digestion-IBS-Science-based-ebook/dp/B00CBP2S1Q

The diet builds on the science behind the Specific Carbohydrate Diet (SCD), FODMAPs, Paleo and GAPS eating plans. Many of the foods, allowed on these diets, are too high in fermentation potential (FP) for individuals like me who have SIBO and/or candida, and lack digestive enzymes and stomach acid.  FP is based on glycemic index, net carbohydrates (total carbs minus fiber), sugar alcohols, dietary fiber and types of sugars.

The book includes FP tables which list foods, serving sizes, glycemic index and FP. You select foods to eat based on a low fermentation potential. The goal is to have a total low FP for the day of beween 20 and 30. A low FP for a single meal would be 0-7.

Yes, getting the FP that low can be challenging. It requires a food scale to weigh carbs to get the correct amount to prevent going too high on total FP. I have been trying to stay between 20-25 total FP to get my symptoms under control. 

Here are some examples of vegetables with low FP:

bok choy, 2.8 ounces, FP 1
zucchini, 2.8 ounces, FP 2
leafy lettuce, 2.8 ounces FP 2
celery, 2.8 ounces, FP 2
spinach, 2.8 ounces, FP 3
cauliflower, 2.8 ounces FP 3
chard, 2.8 ounces, FP 3

Many of the foods I had been relying on (e.g. winter squash, carrots, coconut flakes, coconut flour, coconut butter, kale, avocado) are too high in FP. Along with focusing on FP, I also am working on trying to elevate my stomach acid through the use of HCL-pepsin supplements. I also take digestive enzymes with every meal or snack. I get a lot more success in digesting my meal if I take them supplements as well as following the FP protocol.

You thought carbohydrates were starches, sugars and fibers. They are but so much more. Each one has a distinct coding that requires specific enzymes for digestion. You know like lactase for lactose; amylase for amylose; protease; cellulase; and there lots more. But as a fibro sufferer you have damaged digestive enzymes. That's why when you eat carbohydrates you get the IBS symptoms because you can't digest them.

Okay, that's the "quickbook" of carbohydrates for fibro and IBS sufferers. Basically, you need to eat carbohydrates that have a low fermentation potential. Get the book, Fast Tract Digestion, for yourself as a Valentine's Day.

 In the meantime, try this tasty fibro-friendly, low fermentation treat for Valentine's Day. It's like a pancake or a crepe filled with farmer's cheese and melted homemade chocolate. Serve it with a dollop of your favorite yogurt.

For the pancakes:
1 egg from free-range chickens
1 tablespoon of lactose-free farmer's cheese (substitute ricotta, if tolerated)
1/4 teaspoon baking soda

Directions:
Mix ingredients in a small bowl. Preheat oven to 400 degrees. Cover a baking sheet with parchment paper spritzed with olive oil. Divide the mixture into four small pancakes. Bake until set, about 10 minutes.

For the filling:
1 tablespoon farmer's cheese
stevia, to taste
optional mix-ins such as sunbutter or other seed or nut butter
small square of chocolate

Directions:
Blend the filling ingredients in a bowl with a spoon. Set aside.

For the chocolate:
Mix 3 T. melted coconut oil with 2 T. cocoa powder
stevia, to taste
1/4 teaspoon raw vanilla powder or alcohol-free vanilla extract
1 teaspoon cinnamon powder

Directions:
Pour the melted mixture into a small loaf pan or other small pan. Freeze until firm. Then, break into small pieces. Store in the freezer.

To assemble:

Spread your filling on one pancake. Top with a square of chocolate and another pancake. Return to the oven until the chocolate melts. Serve with a dollop of your favorite yogurt on the side for dipping.

"I like soft stuff better than anything."---Misha

Recipe contributed to:


http://www.realfoodallergyfree.com/

No-cook chocolate chip bars

Homemade chocolate chips (SIBO-friendly in small quantities)

 My unwanted sidekick is SIBO (Small Intestinal Bacterial Overgrowth). It's probably been hanging around getting stronger and stronger for a really long time, kind of like a superhero's nemesis. Now, it's my turn to turn the tides on SIBO. More info on SIBO here:
http://catsinthekitchen.blogspot.com/2014/03/what-you-may-not-know-about-ibs.html

No-cook chocolate chip bars

 Generally, with SIBO, you try to avoid foods that are difficult to digest because they have high fermentation potential (FP). But every now and then, you have to feed your former self. You know the one who likes sweets. An occasional "treat" with self-control can prevent binges and giving SIBO more super power over you.

Here's what you need for the no-cook chocolate chip bars:

3 T. raw almond butter
2 T. melted coconut oil
1 tsp. vanilla extract (no alcohol)
2 droppers full of vanilla liquid stevia (no alcohol kind)
1-2 T. homemade chocolate chips

Here's what you need for the homemade chocolate chips:

2 T. melted coconut oil
1 T. cocoa powder (I use one low in fiber, less than 1 gram)
1 T. sunbutter (unsweetened
2 droppers full of vanilla liquid stevia

Here's what you do:

Prepare the homemade chocolate chips. Soften the coconut oil and sunbutter. Add the other ingredients and stir until combined. Pour the mixture into a small loaf pan, about 4 X 7. Allow the chocolate to firm up. Remove from the pan and break into small pieces. Store in a container in the freezer.

For the no-cook chocolate chip bars, combine the raw almond butter with coconut oil and other ingredients. Pour the mixture into a 4 X 7 loaf pan, allow to firm up. Remove from the fridge or freezer. Leave out for a few minutes to soften the cookie mixture up. Then, press in a desired amount of your homemade chocolate chips.

Cut your bars into desired sizes. If you have SIBO, make the bars tiny, tiny, tiny. Freeze the extras and eat occasionally.


 There's nothing like two friendly, hyper dogs to take your mind off of the evil nemesis, SIBO. Check out the video of Misha and Nika, our two fur kids, doing one of their favorite things, urban mushing.
http://www.kboi2.com/news/local/urban-mushing-Tyler-Welshimer-Diggler-Malamute-Siberian-Husky-252491021.html

Recipe contributed to:
http://www.rickiheller.com/2014/03/wellness-weekend-march-27-31-2014/

 http://wholenewmom.com/traditional-tuesday/corn-free-corn-tortillas-dairy-free-sour-cream-df-gf-bloomin-onion-choc-avocado-cookies-grain-free-pb-choc-muffins/

Peppermint oreo ice cream sandwiches

Do you find yourself not getting enough relaxation? Misha, our husky, has a certain flare for relaxation, as you can see in this photo. 

Author Misha reading a copy of his book.

 He has put all his secrets to relaxation in Misha’s Ultimate Relaxation Guide, an e-book.

He will send you a free copy if you like http://catsinthekitchen.blogspot.com. Leave a comment telling me you would like a copy, where to send it via e-mail and your guide to relaxation will be on its way.

Misha's book is guaranteed to give you a laugh or two, and these peppermint oreo ice cream sandwiches will take care of your St. Patty's Day sweet tooth.

 

I am still following the "fermentation potential" (FP) diet, post Paleo Auto-Immune Protocol. I have to calculate the FP of everything I eat which means I will be eating this sparingly. But that is a good thing because you learn to savor each bite. FP is a measure of how easily or how hard a food is to digest. 

Knowing the FP of foods is especially important for those of us with SIBO (Small Intestine Bacterial Overgrowth). Keeping one's daily total FP low helps control symptoms, commonly labeled IBS.

Here's what you need for 3 small ice cream sandwiches: (FP per cookie: 3)

For the cookies:

3 T. unsweetened almond butter

3 T. cocoa powder

2 tsp. softened coconut oil

liquid vanilla stevia (no alcohol)-1/2 dropper full

dash cinnamon

1 tsp. vanilla extract (no alcohol)

For the filling:

1/2 small avocado

2 tsp. coconut oil

2 tsp. mint extract (no alcohol)

1/2 tsp. lemon juice

Here's what you do:

Mix softened almond butter and coconut oil with all other cookie ingredients. Use a regular teaspoon to measure out each cookie and place on a piece of wax paper. Place the cookies in the freezer to firm up.

In the meantime, make the filling. Blend the filling ingredients in a food processor until creamy. 

To assemble, place a teaspoon full of peppermint avocado filling between two cookies. Put the assembled cookies back in the freezer to firm up. That's it! Now settle back and enjoy a no-fuss cookie.

Recipe contributed to:

http://www.rickiheller.com/2014/03/wellness-weekend-march-13-17-2014/

 http://wholenewmom.com/traditional-tuesday/lemon-cookie-sandwiches-coconut-avocado-grasshopper-bars-homemade-oreos-dark-chocolate-peanut-clusters/

Want some other ideas for St. Patty's Day:

 http://catsinthekitchen.blogspot.com/2013/07/raw-peppermint-patty-bars-acd-friendly.html

 http://catsinthekitchen.blogspot.com/2014/03/grab-peppermint-avocado-pattie-and-get.html

Lemon bars, no seeds, nuts, grain

Lemon bars, no seeds, nuts or grains

In all my years battling candida, my health care practitioners never explained the difference between low carb and low starch. I was simply told to avoid carbohydrates in the initial phase of the anti-candida diet and then reintroduce some as I moved through the stages of the diet and as symptoms improved. For me, this has never worked. Every time, I up my carb intake to include such foods as seeds, quinoa, legumes, etc., the results have been devastating. The symptoms return with gusto.

Now, I am beginning to get a clue as to why this keeps occurring. Low carb means eating "good carbs" or low glycemic carbohydrates, such as whole grains, fruits and vegetables, legumes, while avoiding simple carbs. With the exception of vegetables, most of these "good carbs" create havoc with my digestive tract.

The amount of starch and types of sugars in these "good carbs" seems to be the problem. I need to eat not only low carbohydrate but also low starch which is a low-starch diet.  All carbohydrates are starches, but not all starches are carbohydrates. Many people cannot digest some starches but in people with intestinal disorders, the digestion of starches is further compromised.

So, that explains it! Every time I've eaten sunbutter, seeds, legumes, whole grains, I am eating starchy carbohydrates that I cannot digest. All this undigested food creates more fun for bad bacteria. The end result is I get an overgrowth.

I have been following the low starch diet for 10 days with positive effects as well as lots of die-off symptoms.  If you want to know more about low starch versus low carbohydrate, go to  http://thepositivepear.com/?s=low+starch+diet

Here's a low starch version of one of my favorites---lemon bars.

You'll need for the crust:

3 T. coconut flour
3 T. unsweetened coconut flakes
2-3 T. melted coconut oil

You'll need for the filling:

2 T. each coconut oil and coconut butter
juice of 1 lemon
vanilla stevia, to taste
1/2 tsp. alcohol-free vanilla extract

Misha rests while waiting for the lemon bars.

Here's what you do:

Press the filling ingredients into a 5 X 7 loaf pan (silicone works best). Put the loaf pan into the freezer to harden up the crust. In the meantime, soften the coconut oil and coconut butter in a small bowl. Squeeze in the lemon juice and stir until mixture is thickened. Stir in the stevia and vanilla.

Remove the pan with crust from the freezer. Spread the filling on top of the crust. Voila, you have lemon bars! So easy and simple to make. You may need to place them in the freezer for a few minutes before cutting into bars.

Recipe contributed to: http://www.rickiheller.com/2013/11/wellness-weekend-november-14-18-2013/#more-21218

 http://www.phoenixhelix.com/2013/11/13/paleo-aip-recipe-roundtable-3/

 http://allergyfreecookery.blogspot.com/2013/11/its-linky-party_15.html

Punkinormous sandwich cookies

I love butternut squash. Wake me when the cookies are ready!

What's not to love about winter squash? My personal favorite is butternut. One serving contains almost 500 percent daily value of Vitamin A, 52 percent of Vitamin C and 15 percent of magnesium. Of course, it also tastes delicious and makes a great puree to use in desserts, like these Punkinormous Sandwich Cookies. Yes, you can use any kind of winter squash in these, including pumpkin, and they are friendly to the paleo autoimmune protocol (AIP).

Punkinormous Sandwich Cookies

Here's what you need:

For the cookies:
1 1/2 cups squash puree, such as pumpkin or butternut
1 cup coconut flakes
1/3 cup coconut oil
1/3 cup coconut flour
1 tsp. cinnamon
1/4 tsp. ginger
other spices, as desired
stevia, to taste

For the filling:

1/4 cup full-fat coconut milk (such as Natural Value because it comes in a BPA-free can with no added ingredients
1 T. each, coconut butter and coconut oil (softened)
stevia, to taste
1/2 tsp. vanilla extract (alcohol-free)

Here's what you do:

Mix all the cookie ingredients in a food processor and pulse until blended. Shape 6-8 large cookies and place on a parchment-lined baking sheet. Place the cookies in the fridge until firmed up.

In the meantime, make the filling. Put all the ingredients in a small bowl and stir until blended and thickened.

Assemble the cookies by putting a tablespoon of filling between two halves. Return to the fridge to firm up. Cookies can be stored in the freezer but will need to thaw out slightly before eating.

I can sleep like a baby after eating butternut squash.

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/real-food-to-heal-the-thyroid-chocolate-pumpkin-brownies-pumpkies-pumpkin-hummus-apple-cinnamon-gummies-diy-tater-tots/

 http://www.glutenfreecat.com/2013/10/raw-foods-thursdays-halloween-edition-2013/

 http://www.rickiheller.com/2013/10/wellness-weekend-october-31-november-4-2013/#more-21083

 http://allergyfreecookery.blogspot.com/2013/11/its-linky-party.html

Raw cinnabon bites

Hiking the Boulder-Louie Lake Loop in the Payette National Forest.

Backpacking is one of my favorite late spring, summer and early fall activities. But in late fall, I prefer day hiking. You get to enjoy all the scenery, even snow on the ground, but avoid sleeping in a tent in frigid temperatures.

On a recent hiking/kayaking trip, I packed along raw cinnabon bites, free of grains, nuts/seeds, and in compliance with the paleo autoimmune protocol (AIP). I have reached day 16 of this 30-day elimination diet for individuals with autoimmune disease.

Cinnabon bites

Here's what you need:

2 T. coconut butter (organic and raw Artisana)
2 T. coconut oil
1/4 cup raw coconut flour
1/2 tsp. cinnamon
1/4 cup coconut flakes
1/8-1/4 cup coconut milk
1/2 tsp. vanilla extract, non-alcohol
vanilla stevia liquid, to taste
dash of sea salt
glaze: 1 T. coconut butter + 1 T. coconut oil

Here's what you do:

Soften 2 T. each coconut butter and oil. Place in a food processor, along with coconut flour, cinnamon, salt, vanilla extract, stevia and coconut milk. Pulse to mix into a sturdy dough. Shape into 6 balls. Place in the fridge to firm up.

Once the cinnabons are firm, dip them in a glaze, made from 1 T. each softened coconut oil and coconut butter. Return the cinnabon bites to the fridge until glaze firms up.

 

Eat the cinnabon bites as they are or use to garnish a pumpkin spice smoothie, as pictured below.

Get the recipe for the paleo pumpkin smoothie at http://www.tessadomesticdiva.com

Kayaking in McCall, Idaho

Submitted to: http://www.rickiheller.com/2013/10/wellness-weekend-october-24-28-2013/#more-20999
 http://allergyfreecookery.blogspot.com/2013/10/its-linky-party_25.html

 http://www.glutenfreecat.com/2013/10/raw-foods-thursday-october-24-2013/

 http://wholenewmom.com/traditional-tuesday/real-food-to-heal-the-thyroid-chocolate-pumpkin-brownies-pumpkies-pumpkin-hummus-apple-cinnamon-gummies-diy-tater-tots/

http://www.phoenixhelix.com/2013/10/30/paleo-aip-recipe-roundtable-1/

Grain-free monster cookies, baked or raw

Fall's color palette comes to the mountains

I've just finished another backpacking adventure. The mountains were ablaze with fall colors as you can see in the picture above.  Going backpacking has always been like "chicken soup for the soul" for me.

Sometimes, I need a little of Mother Nature's medicine, especially when I am going through an autoimmune flare-up. I discovered some wonderful tips on how to survive an autoimmune flare on http://www.phoenixhelix.com/2013/08/25/how-to-survive-an-autoimmune-flare/ I keep these survival tips where I can read them everyday.

Survival Tips

1. Don’t let a flare define your world
2. Make yourself a priority
3. Sleep
4. Focus on healing foods
5. Drink ginger honey tea between meals
6. Don’t binge
7. Cry
8. Laugh
9. Practice self-love 
10. Meditate
11. Sunshine medicine

Read more survival tips at http://www.phoenixhelix.com

Grain-free Monster Cookies, baked version

 I'm trying to follow the "Don't binge" survival tip but when I cook up something delicious like, Monster Cookies, it's hard to practice self-restraint. I cooked up these packable, tasty cookies for my next backpacking trip. This recipe is adaptable to most eating styles, whether it be vegan or vegetarian or even raw (check out the raw recipe below.) The optional ingredients also can be changed, depending on your preference or what you have on hand.

 Here's what you need for the baked version:
(Recipe yields four large cookies)

1/4 cup sunflower seed meal (or substitute almond meal)
2 T. each raw sunflower seeds and pumpkin seeds (or substitute nuts of your choice)
2 T. finely shredded coconut flakes
2 T. large shredded coconut flakes
2 T. sunbutter
1 1/2 tsp. cinnamon
salt
1/2 tsp. baking soda
2 chia eggs for vegans and 1 large egg for vegetarians
vanilla stevia, to taste
2 T. freeze-dried pears
2 T. freeze dried blueberries
(Feel free to substitute other fruit, if desired)

 Here's what you do:

Preheat your oven to 350 degrees. Line a baking sheet with parchment paper. In your food processor, grind up 1/4 cup sunflower seeds to make a flour. Add the finely shredded coconut flakes, cinnamon, salt, baking soda, sunbutter, stevia, and either chia eggs or cage-free egg. Pulse to mix. Gently mix in the freeze-dried fruit and big coconut flakes. Divide the dough into four cookies and bake for about 13 minutes. Do not overbake.

Raw Monster Cookies

 For the raw version (which tastes like a crunchy candy bar):

Use all of the ingredients above but omit the baking soda and chia eggs or regular egg. Instead, mix in 2 T. softened coconut oil. Divide the dough into four cookies. Place in the fridge to firm up.

Recipe contributed to:

http://www.rickiheller.com/2013/09/wellness-weekend-september-19-23-2013/

http://www.glutenfreecat.com

http://allergyfreecookery.blogspot.com/2013/09/its-linky-party_20.html

Grain-free sunbutter cookies, ACD-Phase 1

Grain-free sunbutter cookies

It's almost Valentine's Day, and I still can't eat chocolate or even carob (thanks to candida). I was almost ready to cry until I made some grain-free sunbutter cookies, vegan and suitable for ACD-Phase 1.

Sunbutter ice cream cookie

Turn these babies into an ice cream sandwich, like the one pictured above, and you have a great treat for your Valentine's Day. I mean, you won't even feel sorry for yourself!

Here's what you need for 12 small cookies:

1 cup finely ground sunflower seeds
1/2 tsp. sea salt
1/4 tsp. baking soda
1/2 cup unsweetened sunbutter
1/4 cup vegetable glycerine (for ACD-Phase 1-3) or agave or coconut nectar for maintenance
Stevia, to taste
Vanilla stevia drops, to taste
2 T. melted coconut oil
2 T. ground flax in 5 T. water

Here's what you do:

• Preheat the oven to 350 degrees. Spray a large baking sheet with pan spray.
• Make it easy. Put everything in your food processor and blend on the dough cycle until well combined.
• Scoop dough one tablespoon at a time onto the baking sheet. Leave 2-3 inches between cookies.
• Flatten cookies slightly with a fork and make a criss-cross pattern.
• Bake for 8-12 minutes until golden around the edges.
• Allow to cool slightly before transferring to a cooling rack.

Note: I used vegetable glycerine in these cookies. As a warning, vegetable glycerine can have a laxative effect if you consume too much. One tablespoon might be okay for some but not others. For me, I probably will be avoiding this ingredient in the future because I am sensitive to it. These cookies should be perfect without it anyway. However, it is low glycemic and can be used by individuals on an anti-candida diet.

Now, what if you want the piece de resistance: the ice cream sandwich? Make a simple sunbutter ice cream and layer it between two cookies. Drizzle with a sauce, made by combining 2 T. sunbutter, 2 T. melted coconut oil and vanilla stevia drops.

Here's what you need for the ice cream:
1 can full-fat coconut milk
1/2 cup sunbutter
stevia, to taste
Optional: 2 T. vegetable glycerine or other sweetener

Freeze according to instructions for your ice cream maker. That's it! Pretty simple and worth the effort for yourself or your valentine.

 Or try some carob ice cream with your sunbutter cookies.

http://catsinthekitchen.blogspot.com/2012/12/lets-scream-for-acd-phase-1-ice-cream.html

Hey Mom, have you got some cookies for me too?

Get other ACD-friendly dessert recipes here: http://catsinthekitchen.blogspot.com/p/blog-page.html
Or checkout other recipes at: http://www.dietdessertndogs.com/2013/02/07/wellness-weekend-february-7-11-2013/

 

Vegan Coconut Chocolate Chip Cookies and Smoothies too!

Vegan coconut chocolate chip cookies

Each year my husband and I are invited to give a wellness presentation to a self-care class for graduate students in social work. A friend of our's is the professor.

Like many people, the students in the class are overwhelmed by grad school, work and family responsibilities. We try to show them "bite-sized" ways to incorporate better eating, exercise, meditation. My favorite suggestion and one I employ frequently is doing a little focused breathing while standing in line. Nobody is really paying attention anyway so why not?

We like to introduce them to a few healthy-eating recipes. Sometimes that works; sometimes not. This year I thought why not make something I can eat. If they don't eat it, I will. I was blown away. The vegan, low-glycemic cookies containing avocado and banana were a hit. They gobbled them up; asked if they were paleo; and wanted the recipe. I didn't have to worry about finishing any of them up. They also wanted the recipe for the Artichoke Hummus we served with veggies.

Vegan Coconut Chocolate Chip Cookies
(recipe adapted from http://www.whatrunslori.com/2012/01/avocado-coconut-cowboy-cookies/)
Makes about 18 cookies.

1 cup coconut flour
1 tsp. baking soda
1/4 tsp. baking powder
1 tsp. sea salt
2 ripe bananas
1/4 ripe avocado
1 cup almond milk (or milk of choice)
2 T. agave syrup or honey
1 T. apple cider vinegar
1 tsp. vanilla extract
2 chia eggs (mix 2 T. chia seed with 3 T. water and allow to set for 10 minutes to gel) Note: the original recipe contained two eggs.
1/4 cup shredded coconut
2/3 cup chocolate chips (Enjoy Life dairy-free kind) or cacao nibs

Preheat oven to 375 degrees.

In a food processor, combine bananas, avocado, almond milk, apple cider vinegar, vanilla, chia eggs or regular eggs and pulse to blend. Next add coconut flour, baking soda and powder, salt and continue blending. Finally, add chocolate chips and coconut and only pulse enough to blend in.

Spoon out about 2 T. of dough per cookie onto a baking sheet, sprayed with pan spray. Flatten slightly to form cookie shapes.

Bake cookies for 15-20 minutes, or until golden brown.

Artichoke Hummus recipe
1 can garbanzo beans, drained and rinsed
1 can artichoke pieces packed in water, drained
2 T. tahini
Juice of one lemon
Salt to taste

Put all ingredients in a food processor and pulse until smooth and creamy.

Apple pumpkin pudding smoothie

In my continued struggles with fibromyalgia, I am finding that eating certain foods causes my muscle pains to worsen. For now, I am sticking with the anti-candida diet for the most part. The result is I am feeling better as I whip up plenty of green smoothies like Apple Pumpkin Pudding Smoothie and Persimmon Green Smoothie.

Apple Pumpkin Pudding Smoothie
(makes 1 serving)

Ingredients:
1 sweet apple (gala or honeycrisp)
1 cup non-dairy beverage (hemp, coconut, almond)
1 cup pumpkin puree (canned or homemade)
1 cup of kale
stevia to taste
1 T. chia
1 T. seed or nut butter
Optional: 1 T. vegan rice protein powder
Pumpkin and/or hemp seeds for topping

Blend everything in a food processor or blender. Top with seeds if desired. Drink a great glass of nutrition.

Persimmon Green Smoothie

Persimmons continue to be in season. They are so delicious they can turn a green smoothie into a dessert (well, almost).

Persimmon Green Smoothie
(makes 1 serving)

Ingredients:
1 persimmon with stem removed
1 cup of spinach
1 cup of kale
1 cup of non-dairy milk
1 cup ice
stevia to taste
1 T. chia seed
1 T. nut or seed butter of choice
hemp seeds or 1 T. of vegan rice protein

Blend everything in your food processor or blender and enjoy!

Update: I tried this smoothie again this a.m. and added 1/2 cup of frozen strawberries. Even yummier!

Wake us when the food is ready.

Recipes contributed to:
http://www.dietdessertndogs.com/2012/11/15/wellness-weekend-november-15-19-2012/

Dandy Blend chocolate chip cookies

"Hey, Mom, Ritalin Boy takes us to the coffee shops sometimes but he doesn't share his coffee with us."

The last time I walked into a coffee shop to order coffee or made coffee for myself at home was more than five years ago. That's a long time to go without a beverage you love. Even an acquaintance once told me, "Poor thing, you miss out on all the good stuff."

But I'm not missing out on all the good stuff. Now, I enjoy Dandy Blend, an herbal coffee substitute made from roasted dandelion roots, and I don't have to worry about the side effects of coffee for me.

And, Ritalin Boy (hubby) drinks plenty of coffee for the both of us. I think he knows every coffee shop owner/manager within a 50-mile radius of home. Fortunately, he doesn't spend all of our money on coffee. But one of his coffee owner friends told him some customers budget as much as $400 a month for their beloved coffee.



"Mom, one time I chewed up the console in the car because Ritalin Boy was in the coffee shop so long."

I've found lots of other ways to use Dandy Blend besides the usual lattes, mochas and iced Dandy Blend. One of my favorites is the Dandy Blend Cookie-Dough Smoothie
http://catsinthekitchen.blogspot.com/2012/07/dandy-blend-cookie-dough-smoothie.html

I also add it to baked goods to punch up the flavor without adding as much sweetener. My latest creation,  Dandy Blend Chocolate Chip Cookies, are addictive. They pack lots of protein because I used white beans and quinoa flakes instead of the traditional ingredients.

Dandy Blend Chocolate Chip (Cacao Nib) Cookies

If you use my trick, you can have one or two of these babies and not even worry about your waistline. This is a two-part trick. Part 1: pack lots of protein and fiber into your treats. Part 2: Sub the protein/fiber-rich treat for part of one of your regular meals. As an example, for lunch, have a salad with tons of veggies but omit the tofu, avocado or other protein-type garnish. Instead, have a protein-rich treat, such as a Dandy Blend Chocolate Chip Cookie, on the side. Or forget the whole trick and just indulge!

Ingredients:

• 1 1/2 cups quinoa flakes (or substitute gluten-free rolled oats)
• 1 can white beans (drained and rinsed) 
• 2 T. chia seeds
• dash of salt
• 1 tsp. cinnamon
• 1 tsp. gluten-free baking powder
• stevia
• vanilla stevia (no alcohol)
• 1/2 cup unsweetened applesauce  
•  1/4-1/2 cup cacao nibs or vegan chocolate chips
• 2 scoops chocolate rice protein powder
• 1 T. sunbutter (or other seed or nutbutter)
• 1/4 cup coconut sugar and 1/4 cup coconut nectar (or omit and add more stevia)
• 1 T. Dandy Blend

Directions:

• Preheat oven to 350 degrees
• Put 1/2 cup quinoa flakes, chia, cinnamon, salt, stevia, protein powder and baking powder in a coffee grinder and grind until it resembles a coarse powder.
• Put this ground mixture along with everything else (but cacao nibs) in a food processor and blend. Add in the chips or nibs and give another quick blending.
• Scoop batter onto a sprayed cookie sheet.
• Bake 15+  minutes. (watch carefully to make sure they stay soft not too crispy)
• Makes 12 large cookies. 

Try these other protein-fiber rich cookies to get your treat-fix and satisfy your nutritional needs without compromising your waistline.
Chocolate Quinoa Power Breakfast Cookies
http://catsinthekitchen.blogspot.com/2012/07/chocolate-quinoa-power-breakfast.html
or Quinoa Blueberry Breakfast Cookies
http://catsinthekitchen.blogspot.com/2012/04/quinoa-blueberry-breakfast-cookies.html

Recipe contributed to: http://www.dietdessertndogs.com/2012/08/09/wellness-weekend-august-9-13-2012/

Chocolate quinoa power breakfast cookies



Wow, Mom, did you know I'm good for your health?

Pet lovers have always known that cats and dogs were good for their health but now research backs that belief up. The long-term benefits of owning a cat include protection for your heart. Over the 20 years of one study, people who never owned a cat were 40 percent more likely to die of a heart attack than those who had. (Does that mean cats are better than dogs, Mom?)

(Well, Bailey, it is something to gloat about.) But another study showed that dog owners had a significantly better survival rate one year after a heart attack. And, overall, pet owners have a lower risk of dying from any cardiac disease, including heart failure.

I'm helping Mom stay well too!

(Yeah, Bailey, we pull Mom all over the place but that must be good for her. And sometimes we curl up at her feet when she's doing office work. That probably makes her feel good too!)

Chocolate quinoa breakfast bars

Pets aren't the only thing good for your health. Chocolate can be good for you too!  Studies show that eating chocolate, primarily dark chocolate, may contribute to improved cardiovascular health. Packed with natural antioxidants, dark chocolate and cocoa sit in the same good-for-you category as green tea and blueberries.

With that in mind, who can resist Chocolate Quinoa  Power Breakfast Bars?

(suitable for ACD-maintenence unless omitting applesauce; replace with pumpkin or squash puree for ACD-phase 2)

Ingredients:

• 1 1/2 cups quinoa flakes (or substitute gluten-free rolled oats)
• 2 T. chia seeds
• dash of salt
• 1 tsp. cinnamon
• 1 tsp. gluten-free baking powder
• stevia
• vanilla stevia (no alcohol)
• 1/2 cup unsweetened applesauce
• 1/4 cup cacao powder
• 2 T. cacao nibs
• 2 scoops chocolate rice protein powder
• 1/4 cup fresh blueberries
• 1/2 cup chocolate almond milk
• 1 T. tahini
• Optional: chocolate glaze made from 3 T. melted coconut oil combined with 2-3 T. cacao powder and vanilla stevia to taste

Directions:

• Preheat oven to 350 degrees
• Put 1/2 cup quinoa flakes, chia, cinnamon, cacao powder, salt, stevia, protein powder and baking powder in a coffee grinder and grind until it resembles a coarse powder.
• In a medium bowl, combine ground quinoa mixture with 1/2 cup unground quinoa flakes (or oats). Add cacao nibs.
• In a small bowl, mix tahini with chocolate almond milk (unsweetened) and applesauce. 
• Mix together the quinoa mixture with tahini-almond milk-applesauce mixture.
• Add more almond milk if necessary to bring the dough together.
• Stir in fresh blueberries
• Scoop batter onto a sprayed cookie sheet.
• Bake 15 minutes.
• Cool slightly and glaze with chocolate coating if desired
• Makes 3 (2-cookie) servings.

Not in the mood for chocolate? Try these breakfast cookies instead: http://catsinthekitchen.blogspot.com/2012/04/quinoa-blueberry-breakfast-cookies.html

Contributed to: http://www.dietdessertndogs.com/2012/07/05/wellness-weekend-july-5-9-2012/