Cole slaw, veggies and potassium

A long ride on one's bike can be difficult at best when you are on a low-carb diet. Add in hot weather that leads to copious sweating and loss of potassium, and you've got the makings of a leg spasm in the middle of the night.

This kind of painful contraction in the back of your leg that results from over exertion and loss of potassium recently awakened me from a deep sleep. It wouldn't settle down easily so I was forced to get up, walk around and massage my leg before I could return to bed and get back to sleep.

The same scenario repeated itself for several nights in a row before it dawned on me what the problem was. I wasn't consuming enough foods with potassium. But how could I up my potassium if I couldn't eat foods like bananas and other types of fruit? That's when I decided to do some research. I discovered there are tons of other foods besides bananas that are high in potassium, including lots of veggies, fish and meat. Some high potassium foods that mesh with my current low-carb diet include: Swiss chard, beet greens, spinach, tomatoes, cantaloupe, salmon, cod, turkey, soybeans, lentils and white beans.

More than half of the foods on that list are vegetables, naturally low in carbohydrates but yet high in potassium. It occurred to me that I had a potassium gold mine at my fingertips---our community garden, pictured above. Our lush veggie patch has been churning out cucumbers and zucchinis at 300 plus per week as well as beet greens and chard so far. Most of the pickings have been going to the Salvation Army to help those in need. Soon there will be cantaloupe, tomatoes and green beans, all good sources of potassium.

My potassium problems were solved. All I had to do was incorporate more of the good stuff into my cooking. I was in the mood for a fish taco with cole slaw. How could I pump up the veggies and get more potassium? I came up with my super-duper potassium cole slaw.

Super-Duper Potassium Cole Slaw
Ingredients:
1/2 head each of green and red cabbage, chopped
3 unpeeled zucchinis shredded
2 cups broccoli slaw
1/2 cup chopped cilantro
1/2 cup silken tofu
salt and pepper
2 tsp. lemon juice
1-2 drops liquid stevia
4 pieces of grilled cod, rubbed with spicy rub of garlic powder, chili powder,dry cilantro, salt and pepper


Directions:
Prepare the veggies for the cole slaw. Place in a large bowl. Mix up the dressing, including tofu, lemon juice, salt and pepper, stevia drops, in a measuring cup. Pour over the veggies and mix thoroughly. Place the slaw in the refrigerator to chill.

Meantime, prepare the grilled cod. Rub with your favorite spices. I like garlic powder, chili powder, dry cilantro, salt and pepper. Drizzle with olive oil and grill under the broiler or on the barbecue.

Serve the cod on a bed of slaw (with or without a taco shell or tortilla) and soak up a bounty of good taste and potassium.

Spicy carob toasted garbanzo beans

A friend's e-mail telling me she was sick with the stomach flu filled me with dread recently because I had been sitting next to her at a two-hour-long meeting just a few days earlier. The stomach flu was something I didn't need or want as I have spent the past several months getting my stomach functioning more like a normal one.

True to form, I came down with whatever was going around about a week later. The experience gave me flashbacks to the symptoms I had experienced on a day-to-day basis prior to my discovery that I had candida, a fungal overgrowth that can affect many systems in your body, including your stomach. When my stomach was still misbehaving after a week, I began to worry that it wasn't just the flu. Maybe my improvement had all been a fluke. I even experienced depression briefly until I got my head on straight and reached for some extra probiotics to get my gut back on track. A bigger dose of probiotics (50 billion) worked like a charm.

I also discovered something important about taking probiotics. Take them on a empty stomach and you'll see better results. My health care providers had always told me it didn't make any difference if you took them with food. Make sure you have the ones coated with enteric if you are taking them on a empty stomach. Enteric prevents the capsule from being dissolved before passing into the intestines.

I did find myself craving foods with a combination of salty and sweet while my stomach was screwed up. The problem is how to get that combination when you're on a low-carb diet. I came up with a bit of solution by toasting some garbanzo beans that had been tossed in spicy mix of salt, carob, cinnamon and cayenne pepper. Here's the recipe.

Spicy Carob-Toasted Garbanzo Beans

Ingredients:

1 can of garbanzo beans drained and rinsed (I get the kind with no added sugar. Yes, believe it or not, they even add sugar to beans.)

1 T. toasted carob powder

1/2 T. cinnamon

1 tsp. salt

dash of cayene powder

pan spray

Directions:

Heat the oven to 350 degrees. Toss the drained garbanzo beans in the spice mix to coat. Spread the garbanzo beans on a baking sheet that has been sprayed with pan spray. Toast the beans in the oven for about 20 minutes or longer. Turn the beans about halfway through. Remove them from the oven when they are dry and crunchy and have a nut-like texture. Allow the beans to cool and then transfer them from the pan to a storage container. For some added crunch, toss in 2 T. of toasted pumpkin or sunflower seeds. This snack stores well in the refrigerator for up to a week as you nibble away at it.

Beet greens and tofu

My poor little beets were too crowded in my garden. It was time to do some thinning this week, and the end result was a giant bag of beet greens with teeny tiny beets. I tried to give away some but there were no takers. Everyone already had their own plethora of beet greens. So what does one do with them? I decided to try a beet green and tofu scramble. It was actually quite delicious and nutritious. The recipe follows.

But first, I want to talk about soy milk versus hemp milk. I love both of them because they are great substitutes for cow's milk which I cannot use. Both are similar in taste, texture and nutrition but soy milk wins in the category of mixing with hot liquids. If you like milk in your tea or coffee, definitely stick with soy. Hemp milk separates every time you add it to a hot beverage which tends to make your drink less appetizing. Fortunately, since I did the candida elimination protocol, I can tolerate soy again. Hemp milk works well in everything else but give me soy milk in my tea any time.

Those who are getting rid of candida, as I am, need to stick to the unsweetened versions of both which makes for a huge savings in calories. Admittedly, the unsweetened versions aren't very tasty by themselves but that's easily fixed with a drop or two of stevia.

Beet Greens and Tofu

Ingredients for one serving:

8-10 beet tops washed and chopped

Two-fifths of a block of firm tofu cut into cubes

2-3 minced cloves of garlic

1 T. olive oil

salt and pepper to taste

Directions:

Heat 1-2 tsp. of olive oil in a skillet. Add the garlic and cook until softened. Toss in the tofu and stir fry until crispy. Add in the beet greens and cook just until wilted. Season with salt and pepper and drizzle on a little more olive oil.

Gluten-free panini sandwich

Candida is one tough hombre to beat but I'm hanging in there. Why? I've seen so many positive improvements in my health, both physical and emotional, since I set out to defeat candida. I have to eat low carb but I can eat so many things that I never would have thought of eating before and with no consequences. I have more energy and look and feel better than I have in years. I feel more positive about my health and the fact that I will continue to get even better.





With that in mind, I thought why not build a meal around two foods, alfalfa sprouts and cucumbers, that had been on my "no way" list prior to going on the warpath against candida. I came up with the Mediterranean sandwich with two versions, low carb and lower carb. The first, pictured above, is a gluten-free panini made with garbanzo bean flatbread and a whitefish salad. The second, below, is the same thing minus the flatbread with lettuce leaves in its place. The recipes for the fish filling and mock garlic aioli needed for the filling are below.



Mediterranean Panini Sandwich with or without gluten-free bread

Ingredients:

2 cooked whitefish filets or 1 can of water-packed tuna

1/3 cup chopped artichoke hearts (canned, water-packed)

1 T. chopped fresh chives or basil

2-3 T. mock garlic aioli (recipe below)

1/2 tsp. each salt and pepper

garbanzo bean flatbread (recipe at: http://catsinthekitchen.blogspot.com/2009/04/garbanzo-bean-flour-flatbread.html ) or large lettuce leaves

alfalfa sprouts

cucumber slices

red or green pepper slices (optional)

For garlic aioli:

Blend in food processor: 1 package silken tofu with 4-6 cloves of fresh garlic, salt and pepper to taste, 1/4 cup olive oil or canola oil, 2 T. lemon juice, 1 tsp. mustard powder

Directions:

Mix fish (either cooked and cooled whitefish or drained tuna), artichoke hearts, chives or basil, garlic aioli, salt and pepper. Spread fish mixture on one piece of either garbanzo bean flatbread or lettuce leaves. Top with cucumbers, sprouts, pepper slices. Top with another piece of flatbread and heat. Or roll over your lettuce leaf and chow down.

Garden meatballs with basil

The community garden is going strong. Since the above picture was taken, the zucchini plants have produced baby zucchinis. I'm really excited to sample a little of this and that from the garden. Veggies are my long-lost friends since my stomach got a makeover thanks to a candida cleanse. I'm eating all kinds of veggies, cooked and uncooked. I even came up with a recipe to use veggies in ground turkey meatballs. I call them "Garden Meatballs" because you can use what you have from the garden.

Garden Meatballs with Basil

Ingredients:

1 pounds ground turkey

1 cup chopped fresh basil

1 cup chopped fresh parsley

1 large red bell pepper chopped

1/2 red onion chopped

salt, black pepper to taste

2 T. olive oil.

Directions:

Prepare the veggies and chop finely in a food processor. Add the ground meat, salt, pepper and olive oil and mix. Shape into meatballs. Heat a bit of oil in a large skillet and cook the meatballs. Turn them carefully at first.

Serve with pasta and sauce if not eating low-carb as I am because of candida. I served them with roasted veggies which provides another opportunity to use veggies from the garden. Try other veggies from your garden in the meatballs for variety.

Starting a Community Garden and Gluten-free Thai Chicken Roll-Up

A vacant lot and a community with many people in need prompted my husband and I to start a community garden this spring. With the help of neighbors and friends, we've transformed a half-acre piece of ground that had been a weedy eyesore for years into a potential bounty of produce for the community.



It all began with a telephone call to the owners of the property who were more than happy to donate the use of their land for our project. Seeds and plants were donated by many, and irrigation water was readily available. Volunteers got most of the garden planted during a planting night. I got the job of planting pumpkin seeds as shown in the photo above. Most of our seeds are up now, and we're eager to see how much our garden produces.

I have continued my cooking experiments making garbanzo bean flour pancakes or tortillas. Practice makes sort of perfect as I was able to make several tortilla-sized pancakes to make a wrap or roll-up. I filled it with a Thai chicken broccoli slaw filling with sunbutter (in place of peanut butter) sauce. Here's the recipe.

Gluten-free Thai Chicken Roll-ups

Ingredients for four roll-ups:

1 bag of broccoli slaw

1 pound chicken or turkey stir-fry strips

2 tsp. garlic powder

2 tsp. ginger powder

salt and pepper

1 T. canola oil

2 T. sunbutter

garbanzo bean flour tortillas (see recipe at: http://catsinthekitchen.blogspot.com/2009/05/garbanzo-bean-flour-pancakes.html

Directions:

Prepare garbanzo bean flour tortillas and keep warm. For the filling, stir-fry chicken strips in oil in a large skillet. Season with 1 tsp. each of ginger and garlic powders, salt and pepper. Remove chicken strips to a bowl and keep warm. Add a little more oil to the skillet and then the broccoli slaw. Season with the remaining ginger and garlic powders, and stir-fry until slightly soft. For the sauce, heat 2 T. of sunbutter or peanut butter in the microwave. Add 1-2 tsp. soy sauce and 1 T. of water. Stir to mix to a sauce-like consistency. I omitted the soy sauce and added some garlic instead and it was still quite tasty.

Spread some sunbutter sauce on the tortilla and then spoon on chicken and broccoli slaw. Drizzle with a little more sauce and then carefully roll it up. The garbanzo bean flour tortillas are pretty easy to work with as long they are warm.

You can use the same filling on other types of gluten-free or regular tortillas but I was experimenting with garbanzo bean flour as I am continuing to have to keep my carbs low to prevent a rebound of the candida (yeast infection) that thrives on sugar. I am probably looking at least 6 months to one year with restricted carbs.

But it's continuing to be worth it as my stomach is the best it's been in years. My husband and I took our son out to dinner recently for his birthday to a restaurant we hadn't gone to much for a long time because of my eating limitations. They serve an unlimited bowl of salad. I admit I devoured a good share of the salad. I just had to take my own dressing, an olive-oil, lemon juice, herb blend. My son kept staring at me in disbelief and finally asked, "So you can eat that much salad now?" Yes, I replied, and I'm loving it.

Gluten-free, chocolate-tofu brownie sundae

I wish I could bottle this kind of happiness---a cat in a barrel of catnip. It was a dream come true for my cat, Pumpkin, when I discovered that catnip had inadvertently come up in whiskey barrel planter outside my front door. I'm not quite sure how the catnip got there but I have grown catnip in other places in my yard in past years.

I've never seen him so eager to go outside on his leash now that he knows the catnip is right outside the door. He reaches up for the door knob on the front door to give me a not-so-subtle hint that he wants his catnip fix for the day.

While my cat's fix is catnip, mine is chocolate or carob. But getting my fix, while being on a low-carb diet for eliminating a yeast overgrowth, can be a bit tricky. Ingenuity and cravings prompted me to come up with my chocolate-tofu brownie sundae. It's all low-carb and has no gluten, eggs, sugar or milk. You also can substitute carob for the chocolate if chocolate creates issues for you.

Sounds like it's missing all the good stuff but no, it actually tastes delicious. Admittedly, I haven't taste tested it on anyone but myself. But it has all the texture and chocolate or carob taste of a brownie to me.

Chocolate-Tofu Brownie Sundae
Ingredients for the Brownies:

1 1/2 cups garbanzo bean flour

1/2 cup each soy flour and coconut flour

Option 2: Just use 2 cups of garbanzo bean flour and skip the soy and coconut flours. It still works.

1/2 tsp. salt

2 T. baking cocoa or carob powder

Optional: 1 T. ground cinnamon

Optional: 2-3 T. chocolate vegan rice powder to up the protein content

1 1/4 cups water (possibly more)

2 T. olive oil

Pan spray

Ingredients for Tofu Pudding Sauce:

1 package Silken tofu

Optional: 3-4 T. chocolate vegan rice powder (This will give the pudding sauce a firmer texture.)

Optional: 1 tsp. cinnamon

2 drops chocolate or plain liquid Stevia

2 T. baking cocoa or carob powder

1/4 cup soy or hemp milk (I use the unsweetened versions.)

Directions for brownies:

Mix all the dry ingredients in large bowl. Add the olive oil and water. Stir to blend. Add more water if needed as the flours will absorb a lot of moisture. The batter should have the consistency of cake batter. Allow the batter to rest for up to an hour while the mixture thickens.

In the meantime, preheat the oven at 480 degrees. Heat a large glass baking pan (9 X 13 inches)

for 10 minutes prior to baking. The pan should be sprayed and drizzled with 1-2 T. of additional olive oil.

Once the pan and olive oil are heated, add the batter and place in the oven to bake for about 12-15 minutes. Allow to cool slightly before cutting into serving size pieces.

Directions for the pudding sauce:

Place all the ingredients in a food processor and pulse to blend. Chill before serving.

To assemble the sundaes:

Spoon some chocolate or carob sauce in a serving dish. Then add a piece of "brownie." Spoon in some additional sauce and top with another "brownie." Finish with another dab of sauce. Garnish with tasted seeds or nuts if tolerated.

Garbanzo bean flour pancakes

Allergy season has arrived full throttle in my area, and my poor dog, Kona, started suffering as much as the humans. In the photo above, she was wearing a "halo" to keep her from biting at her itchy places. Good news though. She only had to wear it for a week and then her itching subsided.

Intense itching was how she was reacting to the pollens that were bothering her. The only way to stop her from biting herself constantly until she drew blood was to put her in this halo. She also continues to take six allergy pills a day which was doing little to deter her when she was wearing her special bonnet. She was looking pretty sad in the photo and was doing a good job of making us feel sorry for her.

Garbanzo bean flour continues to be a favorite of mine while I'm on my restricted carb diet to rid my body of too much yeast or candida. It's really no longer bothering me that I cannot eat sugar and must restrict my carbs. The bad news is I probably will have to follow this diet pretty closely for a year. I try not to dwell on that but rather on how good I am feeling.

Yesterday, we had friends over for a Memorial Day barbecue and they could not believe all the fresh veggies I could eat. These friends had watched me in the past eat only well-cooked veggies and deny myself things like salad and other hard-t0-digest foods. I could sense their disbelief but also their pleasure in seeing me so much better.

Candida is definitely a missing diagnosis for many individuals. But it is no cakewalk to get rid of and requires a high level of commitment to follow the eating protocol. A friend mentioned to me that she had an acquaintance who thought she would be rid of her candida problem after just six weeks of following a low carb diet. Unfortunately, after improving, she quit after six weeks. Within a short time, her symptoms returned.

Not me, I'm in this for the long haul. And garbanzo bean flour will continue to be part of my arsenal of foods. I found out that garbanzo bean flour breads, crepes and pancakes are a staple in certain parts of Italy. This week, I tried garbanzo bean flour pancakes. Actually, I was trying to make crepes or tortillas but I'm still perfecting those.

Garbanzo Bean Flour Pancakes
Ingredients:

2 cups garbanzo bean flour

2 T. vegan rice protein powder

salt and pepper to taste

fresh or dried herbs to taste

2 T. olive oil

1 1/2 cups water (possibly more to get a pancake batter consistency)

Pan spray and more olive oil

Directions:

Mix all dry ingredients in a large bowl. Then add olive oil and water. Add more water if needed to get a batter with the consistency of crepe or pancake batter. Allow the batter to set for a few minutes. The batter tends to thicken so you may need to add some more water.

Heat a large skillet or better yet a crepe pan until very hot. Add olive oil and heat until it smokes slightly. You want it very hot. Test with a bit of batter. Make one pancake at a time. Allow the dough to bubble up just like regular pancakes. Flip and cook on the other side. Add more oil before you start a new pancake.

These pancakes are best eaten while hot. They roll pretty easily so you could make some sort of breakfast wrap with them. I'm going to continue to experiment with them and will post more later.

Garbanzo bean flour "calzone"

I guess you could say I am in the maintenance phase of a candida cleanse. My goal is to continue to minimize it and not allow it to take charge again. That means eating only high-quality carbs such as whole gluten-free grains (quinoa, brown rice, amaranth, steel-cut oatmeal) and low-glycemic fruit (blueberries, strawberries, raspberries, melons, cantaloupe). By the way, I can't believe I can eat cantaloupe again. Before going on the anti-fungal program, I hadn't eaten any in five years for fear of what it might do to my digestive tract.

For flour, I rely on bean flours such as garbanzo and soy. I haven't ventured in to trying any of my other gluten-free favorites, which are quinoa, brown rice and amaranth flours because the carbs are too high but eventually I will. In the meantime, it's amazing how creative you can get with garbanzo bean and soy flours.

I especially enjoy garbanzo bean flour because it has an almost nutty texture, cooks quickly and is amazingly easy to work with. Today's recipe for Garbanzo Bean Flour Calzones (and I use the word calzone loosely) was inspired by a leftover turkey burger. I was really hungry for a burger with some kind of bread and voila the idea for calzone was born.

Garbanzo Bean Flour Calzones (for 3 calzones)
Note: Adjust quantities depending on how many you are making.

3 turkey burgers

Fresh spinach leaves

Fresh basil leaves

1 cup+ garbanzo bean flour

2 T. olive oil

salt, pepper and dried herbs such as basil, oregano, etc.

1/4-1/2 cup water

Directions:

Heat the oven to 480 degrees.

Prepare turkey burgers in advance. Mix lean ground turkey with salt, pepper, chopped spinach and basil leaves. Form into patties and grill or fry.

For the dough, mix garbanzo bean flour with salt, pepper and desired herbs. Add in 2 T. olive oil and water. Mix into a fairly still dough. You may need to add more flour or water.

Allow the turkey burgers to cool slightly. Spray a baking sheet. For each calzone, wet your hands with cold water before grabbing a hunk of dough. Press the dough onto the baking sheet into a circle large enough to accommodate a burger and then be folded over. Keep wetting your hands as needed to keep the dough from sticking. Place a few spinach and basil leaves on one side of each circle. Place a turkey burger on top of the leaves. With your hands wet again, pull the other half of the dough over the turkey burger. Pinch the edges of the dough together to completely enclose the turkey burger.

The trick here is to keep your hands wet. Garbanzo bean flour is tremendously easy to work with if your hands are wet. The flour is extremely absorbent so any extra moisture will be soaked up like a sponge.

Drizzle a bit of extra oil on your baking sheet and on each calzone. Place in the oven and bake for about 15 minutes. Check a few times as garbanzo bean flour cooks rapidly.

Slice each calzone in half. Serve with a spinach or spring mix salad. Make a mock mayo by blending silken tofu with minced garlic, salt, pepper, dried mustard powder and some canola oil.

I think you too will soon be singing the praises of garbanzo bean flour. I know I have my family converted over to garbanzo bean flour pizza crusts.

Garbanzo bean flour brownies with no egg for my Mother's Day treat

Just because I'm still doing candida clean-up duty doesn't mean I can't have a treat with chocolate for Mother's Day. I'm on a restricted carb diet to keep a fungal infection from returning but I thought I'm going to feel really deprived if I don't come up with a yummy treat for Mother's Day. And it's always best to have something healthy waiting in the wings so to speak to avoid giving in to tempation.

I started to ask myself what do I want for my little, low-carb, no-egg, no-gluten splurge? That's when I came up with Garbanzo Bean Flour Brownies with No Eggs. They really satisfy my sweet tooth even though they have no sugar or other sweeteners. However, if you are not avoiding sugar, you could add some agave nectar or maple syrup to this recipe to up the sweetness factor. They do have a lot of chocolate flavor and texture of a real brownie, and are a cinch to make.

Garbanzo Bean Flour Brownies with No Eggs

Ingredients

2 cups garbanzo bean flour

1/2 tsp. salt

2 T. cocoa powder

1 tsp. cinnamon

2 T. olive oil + 1 more

1 1/2 cups water

Optional: 1-2 drops liquid stevia (no alcohol variety)

2-4 T. roasted pumpkin and sunflower seeds

Pan spray

9-by-13 inch glass pan

Directions:

Preheat oven to 480 degrees. In a large bowl, mix all dry ingredients. Add the 2 T. olive oil, water, and drops of stevia, and stir to blend. Allow the mixture to rest for 5 minutes. In the meantime, spray your glass pan and add remaining tablespoon of olive oil. Preheat the pan in the oven for about 5 minutes. Remove the pan from the oven and pour in your brownie mixture. Spread it around and sprinkle with sunflower and pumpkin seeds (or nuts if allowed).

Bake in the oven for about 12-15 minutes. Garbanzo bean flour cooks up quickly so keep an eye on it. Test with a toothpick or fork before removing from the oven. Allow to cool slightly and then cut into squares. If you like pure chocolate flavor, you'll love this recipe!

For an extra treat, mix up some tofu chocolate pudding and spoon it over your garbanzo bean flour brownie.

Soy breakfast casserole

I'm still working on ridding my body of candida. It's insidious stuff. At least, I'm no longer taking the prescription anti-fungal medication. That made me nervous. It seemed like pretty potent stuff. Now, I take an herbal remedy to keep the candida and good bacteria in proper harmony. Probiotics continue to be my friend at every meal.

My stomach has made tremendous strides. Although I must admit, the improvement made me venture into eating a few things I should at the very least limit to every now and then. I'm talking about sunbutter. It's so yummy but my new rule is just 1-2 teaspoons every three or four days otherwise I pay for it.

My sinusitis is still clearing up. It's hard for me to believe that so much yellow gunk was squashed inside my sinus cavities.

Eating low carb continues to be challenging for someone like myself who loves carbs and needs them for physical activity. I started teaching yoga to a group of teachers along with my cycling. I did create a recipe using soy flour that tastes like a quiche to me but has no eggs or gluten. I call it Soy Breakfast Casserole (pictured above). It would make a great breakfast treat for a mom on Mother's Day who cannot eat eggs or gluten.

Ingredients:
2 cups soy flour
2 T. olive oil + 1 more
1/2 tsp. sea salt
1/2 tsp. coarse black pepper
1 T. dried herbs of choice (I used basil.)
1 1/4- 1 1/2 cups water
2 cups sauted veggies of your choice (I used chard, zucchini, broccoli, asparagus and spinach. Others that would be good include red peppers, onion and garlic.)
Optional for non-vegan: shrimp, flaked salmon or bits of grilled chicken

Directions:
Heat oven to 480 degrees. To a large bowl, add soy flour, salt and pepper, 2 T. olive oil and water. Mix ingredients with a whisk or large spoon. Add a small amount of additional water if needed to create a dough with the consistency of gravy. Allow mixture to rest for about 5-10 minutes. In the meantime, saute the veggies in olive oil.

Spray a 9 by 13-inch glass pan with pan spray. Pour 1 T. olive oil in pan and place in oven to preheat for 5 minutes. Remove the pan from oven. Spread the veggies and optional fish or meat evenly in the bottom in the pan. Pour the soy flour mixture over the top and spread evenly to distribute. Sprinkle with additional herbs if desired. Another option is to sprinkle with some vegan cheese.

Place in the oven and bake for 15-18 minutes. Check often. Test with a toothpick to make sure it's set before removing from the oven. Allow to cool slightly and cut into squares for serving. You'll be surprised how much it reminds you of quiche.

Garbanzo Bean Flour Flatbread

I can't believe it! Someone yesterday told me I had a healthy glow. It truly made my day since I haven't looked healthy in months. She wondered what kind of face lotion I was using to give me such a healthy-looking complexion. I said it was the same one I'd been using for the past year. In other words, the healthy glow was all me.

I'd say the candida cleanse and positive thinking have made a world of difference. That's not to say I can just sit back and say, "All right, I'm cured." I'm still avoiding foods that cause symptoms and limiting carbohydrates and fermented foods (such as vinegar, cooking wines, things with added alcohol). A typical eating day for me still involves no dairy, no gluten, no eggs and no nuts. But before, I eliminated a whole slew of other foods as well (peppers, soy, chocolate, raw vegggies and fruits). Now, I can eat many raw veggies, including spring greens. Fruit is limited to one serving a day but I actually ate some cantaloupe the other day for the first time in years (no ill effects). I eat one serving of whole grains (usually quinoa) for breakfast.

I have been hitting the Garbanzo Bean Flour Flatbread, this week's recipe, a little too hard. I think the carbs add up if you have too many pieces even though garbanzo bean flour is low in carbs compared to other flours. The flatbread is hard to resist. Here's the recipe.

Garbanzo Bean Flour Flatbread
(makes about 24 small squares)

Ingredients:

2 cups garbanzo bean flour (It's gluten free because it's made from garbanzo beans.)

2 T. olive oil (plus 1 more)

1 tsp. sea salt

1/2 tsp. coarse black pepper

1-2 T. dried basil (or other dried herb of your choice or even a mixture.)

1 1/4 cup water

Directions:

In a large bowl, mix garbanzo bean flour with salt and pepper. Stir in olive oil and water. Allow mixture to set for 1 hour to thicken.

Heat oven to 480 degrees. Spray a large glass pan. Place one tablespoon of olive oil in the pan. Pre-heat the pan in the oven for 5-10 minutes. Add the dried herbs to the flour mixture and pour the batter into your heated glass pan. Bake for about 8-12 miutes. Keep on eye on it as it cooks quickly. When slightly cool, cut into squares. It keeps well in the refrigerator for a week but you also can freeze it. Serve flatbread with hummus or my favorite, artichoke/spinach/tofu dip (shown in photo).

Creamy Lentil Soup

My pal and cat in the kitchen, Oreo, died last week. I'm sitting here in my home office missing her because she was always in here with me. She was as much a fixture in the office as she was in the kitchen. She put up a good fight and despite her bad tummy and other health issues made it to the age of 13. My home and kitchen just won't be the same without her.

It's a good thing I have been doing my positive affirmations daily and listening to a tape that encourages positive thinking because I really needed that to help me through last week. The day I had her put to sleep was an emotional day. I could feel the effects on my sinuses and stomach as well as tension throughout my body. It definitely illustrated for me how emotional stress plays a role in our health. I must admit on that particular day I was uttering my positive affirmations constantly.

I'm coming to believe that many of my health problems have been related to an overgrowth of candida (fungus) as well as negative thinking brought on by unresolved, chronic illness. Of course, it's easier to be more positive when you're starting to feel better as I am. However, for a long time, I kept telling myself that I had to remain a skeptic because this might not work either. But I'm finally getting where I'm a believer that candida was definitely playing a significant role in my health issues. But just to be sure I keep getting better, I'm staying on the low-carb diet and uttering my affirmations as much as it takes.

Here's another gluten-free and low carb recipe I've been enjoying.
Creamy Lentil Soup

Ingredients:
2 1/2 cups dried lentils

4-5 garlic cloves, finely chopped

2 T. olive oil

1 T. ground coriander

1 1/2 tsp. ground cumin

2 large cinnamon sticks

1/2 tsp. ground cardamon

1/8 tsp. ground cloves

1 tsp. ground ginger

1/2 tsp. white pepper

8 cups veggie broth or chicken broth (with no sugar added)

1 1/2 tsp. salt

Directions:

Soak lentils in cold water for one hour. Saute garlic in olive oil in a large pot. Stir in spices. Next, add in the lentils and broth and bring to a boil. Reduce heat and simmer about one hour or longer. Add the salt and remove the cinnamon sticks. Puree about half the mixture and return to the pot.

This lentil soup almost tastes like chai tea with all of its wonderful spices. It's a great recipe to make if you want a lot of soup to eat for breakfast, lunch, dinner or snacks. I found it tasty for breakfast.

Garbanzo bean flour breadsticks

One of my cats, Oreo, has chronic digestive problems, just like me. Right now, she's feeling pretty sick and refusing to eat anything. I'm having to give her Pedialyte just to keep her electrolytes and fluids up. And she still loves tuna, just the liquid, not the actual tuna. She's been here before and always pulled out of it. She's almost 14 years old, not healthy and strong like her two buddies, Pumpkin, the cat, and Kona, the golden retriever, pictured above. She's a feline version of we humans who also have sick tummies.

Unfortunately she is getting worse, at the same time, I am feeling better. I have two more days of taking anti-fungal medication to eradicate the candida overgrowth which may have been causing my stomach and other health issues. Next step will be to follow up with a supplement that has herbs with anti-fungal properties. I'm learning that these extra candida like to hang around and are difficult to eradicate.

I am continuing to improve but am finding my biggest battle in getting better is with my mind. I am having difficulty believing that I am really getting better. I have been sick for so many years, missed out on so many experiences, lost so much of my life. I keep waiting for the proverbial shoe to drop, so to speak, and my symptoms to reappear with a vengeance. I have built up a whole litany of negative messages, such as "don't get your hopes up too high" or "remember the last time, when you thought you were getting better?"

How many times have I discounted the mind-body connection in healing? But it's definitely real here. On the days when I am positive and don't beat myself up with lots of negative messages, I feel like a new person. Days when I tell myself, things will never get better, I have more of my symptoms returning. I have started listening on a daily basis to a series of audio tapes that use guided imagery and hypnotherapy to help combat these negative thought patterns. I realize this is just as important a component in my healing as my medication and low-carb diet. It's only been a few days since I started the tapes and am finding myself feeling more confident about the outcome of my treatment.

On the food issue, I continue to miss my carbs but have discovered garbanzo bean flour to be a wonderful substitute for regular flours in making flatbreads, pizza crusts and even breadsticks. It's gluten-free, high in protein, has a great nutty flavor, cooks quickly and is easy to work with. Sounds like the perfect food! Here's how I used it to make breadsticks.

Garbanzo Bean Flour Breadsticks

Ingredients:

2 cups garbanzo bean flour

1/4 cup toasted sesame seeds

1/2 cup or more water

2 T. olive oil

1 T. coarse black pepper

1/2 tsp. sea salt

1/2 tsp. each dried oregano, thyme, basil, parsley

Preheat oven to 450 degrees. Combine the flour, sesame seeds, salt/pepper and herbs. Gradually add the water and oil. You may need to add more water or more flour to the dough. Break off small balls of dough and roll into small sausage shapes or longer sticks. Place on a greased baking sheet for 8-10 minutes, turning once, until golden. Remember garbanzo bean flour doesn't take as long as regular flour to bake. Eat plain or serve with your favorite hummus.

Swiss Chard/Tofu Scramble

I ate my first grains in 3 1/2 weeks today. I had to limit myself to a half a serving which was difficult. Now I wait for three days to see if any symptoms return. Yes, that's right, three more days without any grains.

I guess you could say, I'm not low carb and loving it. Rather, I'm low carb out of necessity. The necessity is eliminating an overgrowth of yeast-like fungus, called candida, that inhabits the gut. This yeast overgrowth has caused numerous health problems for me, including severe stomach problems, food and chemical sensitivities, chronic sinus problems to name a few.

I've been eating mainly a plant and protein diet in an effort to starve out the yeast which have upset the balance of beneficial bacteria and yeast in my body. Yeast thrive on carbs (sugar) so I'm depriving them of their favorite entree. Using broad-spectrum antibiotics for years tipped the balance in favor of the fungus and allowed them to have a party at my expense.

The process of repairing the balance is painful but it seems to be working. I can eat raw veggies for the first time in years without serious gastrointestinal problems. In the past, the consumption of raw vegetables or any other difficult to digest food would have left me bedridden for days. The sinusitis also is gradually getting better. My food sensitivities have definitely diminished as well. In the past, foods, that seemed okay one week, weren't the next. This is one of the symptoms of yeast overgrowth.

It's nice to eat some grains again but one of my favorite dishes on this diet has been Swiss Chard/Tofu Scramble. Here's the recipe:

Ingredients:
1 T. olive oil
2 garlic cloves, minced
4-6 Swiss Chard stalks and leaves, chopped (I like the rainbow chard.)
6 ounces of firm tofu, cut into cubes
salt and black pepper to taste

Directions:
It's super simple and tasty. In a large fry pan, heat the olive oil. Add the garlic and cook until heated. Toss in the chopped chard stalks and stir fry until somewhat tender. Add in the chopped leaves and continue to stir fry until wilted. Finally, throw in the tofu cubes. Cook until heated. You can do this same recipe with eggs if you don't have sensitivities or allergies.

Spicy Turkey on Lettuce Leaves

I can't believe I'm eating letuce leaves like the ones pictured above. If I hadn't gone on the candida cleanse diet, this miracle would never have happened. You see I've been unable to eat raw veggies and other more difficult to digest foods for five years+ without serious digestive consequences. I've been so "abnormal" in terms of what I eat for so long, it's difficult for me accept this change. I keep waiting for some awful digestive problems to occur.

I thought if this ever happened that I would be instantly overjoyed but instead I find myself confused and not believing it's really happening. I am hesitant to eat stuff I couldn't eat before, such as raw foods. But I am venturing into this area cautiously. Psychologically, I am having difficulty accepting that I am beginning to feel well for the first time in months or even years. I am so used to being "sick," it has become part of my personna. I keep waiting for this more healthy me to end. I've gotten my hopes up so many times in the past. I know over time, I will accept the new me.

It's been three weeks since I started the candida cleanse where I eat mainly veggies and light protein, and eliminate carbs to starve out the overgrowth of yeast that has been spawning various health problems, including stomach and sinus issues. I'm getting to the point where I should start reintroducing a few carbs, such as whole grains and fruit. But I am reluctant fearing some dire consequences, like reverting back to being so sick. I plan to start gradually and monitor any increase in my symptoms. I know the whole healing process (physical and mental) is going to take time.

Here's the recipe for the Spicy Turkey on Lettuce Leaves
Ingredients:
1 pound lean ground turkey
large lettuce leaves, such as romaine
1-2 grated zucchinis
smidge of red pepper flakes
2 cloves minced garlic
1 inch of peeled, minced ginger root
salt and pepper to taste
1/2 cup chopped, fresh mint leaves
canola oil
Directions:
In a large skillet, heat some oil. Add the garlic, ginger and red pepper flakes and cook until slightly soft. Add the ground turkey and salt and pepper. Cook the turkey until browned and then add the grated zucchini. Cook until heated through. Turn off the heat and toss in the mint leaves. Spoon onto large lettuce leaves to serve.

Easy falafel patties

I'm one day short of finishing up two weeks of the candida diet. I can sum up the experience so far as not as bad as I thought it would be except when you need lots of energy you'd normally get from carbs. Then it sucks. You see I'm a cyclist; spring has finally arrived; and I want to ride like the wind but instead I'm sucking pond water because of lack of energy. I guess that's why we normally eat carbs for energy. Well, there's other reasons too--like they taste yummy.

Oh well, the food isn't as bad as I thought it would be. What really amazes me is the improvement I'm seeing in my digestion. I originally went on the candida diet on the suggestion of my doctor because of chronic sinus infections. She said candida overgrowth could be contributing to my symptoms. We never even discussed how it could benefit my stomach.

I've even started eating raw veggies which I haven't done for years. And there have been no ill effects. I decided to give some spring baby greens and celery a try after my system seemed to be tolerating all the veggies and protein you are pretty much restricted to eating on the candida cleanse diet. And I've been gobbling up pumpkin and sunflower seeds like crazy with no problem. It's pretty amazing.

The sinus problem is a little more difficult. My head feels much better but I still have some congestion. But overall I've already seen improvement in how I feel. I guess that means that I need to keep sticking with this diet until those candida blobs hit the road.

Falafel patties (made from garbanzo beans) are one of my favorite foods I've been nibbling on since being on the candida low-carb diet. But you don't even have to be on a candida diet to enjoy this recipe. It's free of dairy, gluten, eggs, nuts and soy.

Falafel Patties with Tahini Sauce

Ingredients for Falafel Patties:

1 15-oz. can of garbanzo beans, drained (get the low-sodium ones)
2-3 clove minced garlic
2 T. fresh parsley, chopped
1 tsp. coriander
1 tsp. cumin
1/2 tsp. sea salt, coarse black pepper
2 T. garbanzo bean flour
1 -2 T. canola oil
pan spray


Ingredients for Tahini Sauce:

1/2 cup tahini
3 cloves garlic, minced
1/2 tsp. sea salt
2 T. olive oil
1/4 cup lemon juice
1 tsp. parsley, finely chopped

For the falafel patties, combine the garbanzo beans, garlic, coriander, cumin, salt and pepper in a food processor. Add flour and mix well into a thick paste. Form the mixture into balls, about the size of ping-pong balls, and flatten with your hands. Fry in a lightly oiled pan until golden brown. Serve falafel with tahini sauce.

To prepare the tahini sauce, combine all the ingredients in a food processor. If too thick, add a little warm water.

These are too yummy. Even my husband was grabbing them up and eating them. I had to keep him away so I'd have some left over for myself.

Grilled Salmon with Spicy Basil Sauce

I never realized how important carbs were to me until I started this candida cleanse diet I am on. Without those amazing carbs (complex are best), my energy slumps within 1 1/2-2 hours after eating a massive meal of mainly veggies with a bit of protein. I have to eat often and am wiping out the veggie supply in the fridge in no time. I miss my mangoes, papayas and kiwis as well as my morning hot cereal of gluten-free oatmeal or quinoa.

I'm on this rigorous diet of mostly veggies and protein because I probably have an overgrowth of candida in my system that could be causing my stomach as well as sinus issues. Candida is normally a beneficial fungus that co-exists in harmonious balance with good bacteria in your body. Unfortunately, being on repeated does of broad-spectrum antibiotics for sinus infections can tip the balance in favor of the candida which can be the underlying cause of many symptoms in your body. Common symptoms of candida overgrowth (also called yeast syndrome) include gastrointestinal problems, such as bloating, gas, cramps, diarrhea and constipation. It doesn't stop there affecting many other aspects of the body.

I was longing for a dinner of grilled salmon with roasted potatoes and veggies but had to pass on the potatoes. I came up with Grilled Salmon with Spicy Basil Sauce. You can tell from the picture above how hungry I was. I had to take a giant taste before serving it for dinner.

Ingredients:

2 salmon filets (skinless or not)
1T. fresh lemon juice
1/8 cup olive oil
1/4 cup packed fresh basil
1-2 cloves garlic, minced
pinch of red chili flakes

Puree everything but the salmon in a food processor. Spoon the sauce over the salmon and turn to coat. Cover and refrigerate for four hours or up to overnight.

Oil a grill pan (or use the broiler). Remove the salmon from the marinade and save the extra. Sprinkle the salmon with salt and coarse black pepper on both sides.

Place the salmon in the grill pan or under the broiler (or use a real grill if available). Cook for about 4-6 minutes on both sides. Brush occasionally with additional marinade.

Serve with a generous helping of veggies and salad. And if you're not me, some kind of carb, such as roasted red or Yukon gold potatoes. Of course, I'll be envious.

Quinoa Lemon Poppy Seed Muffins

Yeast Syndrome is something you don't want. Why? First of all, you won't be able to eat delicious goodies like the quinoa lemon poppy seed muffins pictured above. There's a good chance I may have it and won't be able to eat yummy stuff for awhile. That's why I decided to try the muffin recipe now. I wanted to sneak in one more treat before I'm sent to "food prison."

This "lovely" problem causes a variety of symptoms including stomach issues, chronic fatigue, lowered resistance to inflammation, chemical sensitivities, allergies, sweet cravings, bladder infections, depression and trouble concentrating to name a few. But just because you have these symptoms doesn't mean you have yeast syndrome. The culprit is an overgrowth of Candida, a yeast-like fungus, which normally inhabits the gut in small amounts. One of the reasons for an overgrowth is repeated use of antibiotics

On that note, I'm ready to dive into another Quinoa Lemon Poppy Seed Muffin. Here's the recipe.

Ingredients for 12 mufins:

1/4 cup canola oil

1 cup sugar

1 egg replacer

4 T. lemon juice

2 tsp. lemon extract

3 T. lemon zest from a large lemon

2/3 cup sorghum flour

1/3 cup sweet rice flour

1/2 cup quinoa flakes

1/2 cup rice milk

1 tsp. gluten-free baking powder

1/2 tsp. salt

4 tsp. poppy seeds

Ingredients for Lemon syrup:

4 T. lemon juice

4 T. sugar

Directions:

Preheat oven to 350 degrees. Mix together canola oil and sugar. Add the egg replacer, lemon extract and lemon juice. Blend the ingredients together. Gather the dry ingredients in a separate bowl. Add these into the wet ingredients with the milk. Place cupcake liners in a muffin pan and fill with batter. Bake for 16-20 minutes or until they are golden brown and a toothpick comes out clean.

While the muffins are baking, mix together the lemon syrup and set aside. When the muffins are golden brown, remove from the oven. Puncture about six small holes in each muffin. Spoon the lemon syrup over the top of each muffin, allowing it to sink into the small holes you made. Let the muffins set for 15 minutes before removing from the muffin pan. These are delicious served with fresh raspberries on top.

Sunbutter Quinoa Cookies

I love sunbutter, in fact, maybe a little too much. I have to limit how often I open the jar because once I get started there's no stopping me. It's a delicious alternative to peanut butter. Sunbutter is made from ground-up sunflower seeds and is very high in Vitamin E. I don't really miss peanut butter at all with sunbutter. The only down side is that it's a bit pricey. Oh and I forgot. The second down side is I can't quit eating it.

I'm still suffering with my sinus infection so I decided to pamper myself with some Sunbutter Quinoa Cookies. They are very tasty but unfortunately, because of my chronic sinus problems, I couldn't get the full impact of their taste or smell. However, my husband, whose nose and taste buds are fully operational, said he can smell the cookies as soon as he opens the refrigerator where I have the extras stored. And I'll have to say he's been opening the refrigerator quite often to grab a cookie. Here's the easy recipe.

Sunbutter Quinoa Cookies

Dry Ingredients:
2/3 cup sorghum flour
1/3 cup sweet rice flour (or you can use corn starch if it's okay for you)
1 cup quinoa flakes
1 tsp. gluten-free baking powder
1/2 tsp. salt

Wet Ingredients:
3/8 cup canola oil
3/8 cup sunbutter (I use the kind with no sugar added)
1/2 cup organic sugar
1/2 cup organic brown sugar
1/4 cup vanilla rice milk
1 tsp. vanilla extract

Directions:
Preheat oven to 350 degrees and spray a cookie sheet with pan spray. Combine dry ingredients in a medium bowl and wet ingredients in a large bowl. Add the dry ingredients to the large bowl with wet ingredrients and mix thoroughly.

Use 1-2 T. balls of dough or larger if you want bigger cookies. Roll the dough into balls and then flatten with a fork dipped in flour on a cookie sheet. Bake larger cookies for 12-15 minutes or smaller ones for 8-10 minutes or until they seem dry and slightly golden. Allow to cool thoroughly before removing from the cookie sheet because they tend to fall apart if moved too soon. Use a spatula to remove them. Enjoy! Hopefully, you don't have a cold or stuffed-up nose so you can savor every bite and taste.