Quick Homemade Granola

We've stopped eating store bought cereals.  Yup.  Even supposed "good for you" cereals are full of junk and GMO ingredients.  So we've gone to what our grandmother's did and make it homemade.  Here is a simple recipe that doesn't take long and will store for several weeks (although ours doesn't last that long - ha ha).

Healthy Granola

30 Days to Fit

Dry Ingredients:

8 cups old fashion oats – gluten free
1 cup nuts (walnuts, pecans, or sliced almonds – raw, unsalted)
2 T. cinnamon (or more to taste)
1 cup organic unsweetened coconut flakes (Tropical Traditions online)
1 cup dried fruit (cranberries, raisins, blueberries, etc)

Wet Ingredients:

2 cups local raw honey
1 T. pure vanilla extract
3/4 cup organic coconut oil

1. Mix dry ingredients in large baking dish (roaster works well)
2. Combine wet ingredients and heat on low just until honey and coconut oil can be easily stirred.
3. Pour wet ingredients over dry and mix well.
4. Bake at 350 for 45 min stirring every 15 minutes
5. Let cool completely before storing in an airtight container.

Delicious with plain goat’s milk yogurt and fruit or pour homemade coconut milk over top. Also a favorite topping on homemade coconut strawberry ice cream.  (yes recipe coming soon)

This recipe is for those of you using Arbonne protein and fiber powders.  These are those yummy bar snacks that are good for you!  Enjoy!

Arbonne Healthy Protein Fiber Bars

Easy recipe – less than 10 minutes

26 oz. jar of creamy or crunchy organic almond butter

1-3/4 cup local raw honey

Mix thoroughly (I make mine in my stand mixer or you can use a hand beater)

Add 2 cups Arbonne protein powder.  I normally make mine all vanilla but you can make them all chocolate or half and half.

Add ½ cup of Arbonne Fiber Boost.

Mix thoroughly.  Then add 3 cups of traditional (not quick) oats and mix.

Then is the fun part.  Adding your mix-in’s.

I add the following to mine but you can get as creative as you want.

1 cup of organic, unsweetened coconut flakes.  I buy mine online at Tropical Traditions in 2 lb. tubs.

1 cup chopped raw almonds.

Mix thoroughly then spread with hands on a baking sheet (cookie sheet) until flat.  Refrigerate for one hour and then cut into whatever size you want.

Bars can be frozen, too.  (It makes a pretty large batch).

Add dried fruit, organic chocolate chips (watch the sugar though) or other nuts.  You can also use peanut or other nut butters instead of almond.

Easy Chicken Stock

First some rules for making your own stock.

Never stir
Never boil

Use a large stainless steel stock pot.  They aren't that expensive and so worth it.  I've been using mine for over 10 years and it still looks brand new and I use it at least once a week.

You can make any type of stock you want.  I pretty much stick to either beef/veal or chicken.  Typically you are only going to use the bones but this stock uses whole chickens (you'll see why later). 

So here is an easy way to get a lot of meals and stock all at once.  We do this once a week.

Ingredients:

2 whole chickens (organic, free range)
2 large yellow onions peeled and cut into large chunks
1 pound carrots washed and cut into chunks
6 stalks celery washed and cut into chunks
1 small bunch fresh parsley
1 small bunch fresh thyme
1 T. cracked fresh peppercorns
3 bay leaves

Put all of these into the large stock pot and then add enough filtered water to bring to about 2 inches from the top of pot.  Turn heat to high and bring to a bare boil then immediately turn to low.  Let simmer about 3 hours until the chicken when picked up wants to fall apart.

At this point remove the 2 chickens and put on a platter to cool.  Keep the stock going.

Once the chicken is cool, remove meat and set aside.  Everything that's left over such as skin, bones, cartilage, etc. put back into the stock.  Let this stock simmer overnight for at least 24 hours.  This will give you a deep, flavorful, rich stock that you cannot buy in any store for any amount of money.

The chicken you set aside can now be used for anything from delicious chicken sandwiches (on gluten free toast) to chicken fajita's and sweet and sour chicken.  We usually get several meals from it.

The next day turn stock off and let cool somewhat.  Strain into mason jars, lid and let cool.  These will seal and be good in your fridge for at least 2 weeks.  We use them for making rice, adding to potatoes, making soup, gravies and more.  You will love it so much that you'll always want to have some ready in your fridge.

Beef is done using beef soup bones or veal bones.  You can get those from your butcher counter at the grocery store.  For extra flavor you can roast the bones in a 400 degree oven for about an hour first.  Yummy beef stock!

Enjoy!

Here is a delicious and filling lunch or dinner for your 30 Days to Fit menu.  

Easy Mexican Grilled Fajita Plate

Ingredients:

1 green bell pepper - sliced

1 red bell pepper - sliced

1 red onion - sliced

Sea salt and fresh ground black pepper

Coconut oil

1 pound grass fed ground beef

1/2 yellow onion - chopped

2 cloves garlic

Sea salt

Fresh ground black pepper

Cilantro

Chili powder

Cumin

Paprika

1/2 C. uncooked brown rice

1-1/2 C. beef or chicken stock

Seasoning - salt/pepper

1 can black beans - rinsed well

I don't have amounts listed on spices because it's to your taste.  A good rule to follow is add a bit, taste, add a bit more, etc.  Keep adding and stirring until it is to your taste.  For me a tiny bit a cumin goes a long way.  For others they like a lot.  I like to use a hot chili powder, others may prefer a more mild flavor.  Sea salt and fresh ground pepper are my biggies.  They add a lot of flavor, especially when cooking beef.  You can use chicken for the above recipe just cooking and shredding it.

Put your rice on to cook.  You'll need at least 45 minutes for this because brown rice takes longer.  If I know I'm going to make a couple of dishes with brown rice during the week I'll make enough for all the meals at once because it stores pretty well in the fridge.  My kids also love leftover brown rice made into fried rice so I always make extra.  The amount in the above recipe is just enough so if you want more, well, go for it!

While the rice is cooking saute your beef with the onions.  Be sure to season it well with salt and pepper.  Once the beef is finished, start adding your other seasonings and herbs.  Follow the directions above.  Then add the black beans to the mixture and taste again for seasoning.  

Set the beef mixture aside and heat up a saute pan on high heat.  Add some coconut oil and let it heat up.  Add your sliced veggies and saute, stirring frequently, until they are slightly browned and tender.  Do not overcook.  You want them slightly crunchy and yummy.

Now at this point you want to divide up your veggies onto 4 plates, then you can either layer the beef/beans and rice or mix them all together.  As you can see by the picture I mixed them.  

You can top with salsa if you like, or Chalula or even some chopped jalepeno's.  

Enjoy!

Recipe: 30 Days to Fit: What's for Dinner Tonight? - Asian Sweet & Sour Chicken

That is the question many people ask on a daily basis.  Especially for those on an eating plan like me who have given up the acidic foods such as gluten, dairy and sugar.  What can I feed my family of 8 that is tasty and healthy?

So the next couple of days I'm going to post some of the recipes I've been cooking for my family.  And I have some pretty picky eaters including an ex-orphan from Ukraine.

The first is a take on an Asian dish that we love.  A sort of sweet and sour chicken.

Now I want to warn you that I'm a chef so I don't measure a lot when cooking, only when baking so I'm going to throw some things out there.  The most important thing is taste as you go and add more seasoning.  I also like things on the somewhat spicy side.  AND...I'm cooking for 8 plus having some left over for the next day lunch.  I'm scaling that down here.  This should easily feed 4.

1 pound of organic free range boneless skinless chicken thighs - I like thighs because they tend to have a lot of flavor compared to breasts plus they are less expensive.
Sea salt, freshly ground black pepper
Coconut flour for dusting
Coconut oil

1 cup organic brown rice
3 cups organic low sodium chicken stock (I make my own stock - easy peasy)  I'll post the recipe for that one of these day.

1/2 each large dice green, yellow, red bell pepper
1/2 large yellow onion large dice
4 medium carrots, large dice
1 cup pineapple chunks (fresh is best but you can use canned in own juice - no added sugar)

Sauce

1/4 cup Bragg's apple cider vinegar
1/2 cup pineapple chunks and juice (be sure to use pineapple in own juice, not sweetened)
2 oranges, peeled
Fresh ginger, about 3 inches, peeled
Siracha (hot chili pepper sauce)
Red pepper flakes
1/2 cup raw honey

So to make this dish (is your mouth watering yet?) is pretty simple.

First I put my rice on to cook. Bring your stock to a slight boil (I use home made so it is already seasoned the way I like it.  If you buy store bought you'll want to add some fresh pepper, a few flakes of red pepper, some sea salt and a little thyme).  Add the brown rice and bring back to a boil, then cover and simmer for about 45 minutes.  Be patient and leave the lid on.  The steam is important and when you remove the lid ... well there goes the steam.

Meanwhile sanitize your cutting board with white vinegar and you are ready to chop.  First do all of the veggies.  Why?  Because if you do the chicken first you will have to use two cutting boards, or stop everything you are doing to wash and re-sanitize the board before you can do the veggies.  So do veggies first then do your chicken.

Cut the veggies into large dice.  Pieces should be uniform size in order to cook evenly.  Pieces should be about 1" x 1".  (I should really do a you tube on how easy it is to cut veggies - someday).

Anyway, cut your peppers, carrots and onions and if you have fresh pineapple, cut that too.  Enough for both the chunks and your sauce. 

Then cut your chicken into chunks.  By now you should have a pan on (I use a large cast iron skillet) on medium high heat.  Put about 2 tablespoons of coconut oil in the pan to heat up.

Spread your chicken over your cutting board, then season with sea salt and pepper then sprinkle on a little coconut flour.  This adds a yummy taste and bit of crisp to your chicken pieces.  Be sure to do both sides.  Chicken doesn't come flavored.

Place chicken in pan and let cook for a few minutes until nicely browned.  Turn and cook on other side.  If you have a lot of chicken, cook in two batches.  Do NOT try to save time by adding globs of chicken to the pan.  You will be disappointed in the result.  Dry, ugly white pieces of chicken instead of juicy and nicely browned chunks of deliciousness.

So now your chicken is done so remove it from the pan and onto a plate covered in paper towel.  This will soak up excess drippings.

In the same pan add a bit more coconut oil if necessary.  Once hot add the carrots, peppers and onions.  Let brown and stir, let brown and stir, let brown and stir.  That brown (caramelization) tastes great so let it have a chance to brown before stirring.  You do not want these veggies soggy so keep your heat medium high and don't over cook.  They should still be slightly crispy.

Remove from heat and add to plate with chicken.  Now to the pan add your pineapple chunks.  You just want these golden brown as it brings out the natural sugars in the pineapples and makes them so delicious.  This will only take a few moments.  Remove them from the heat and add to the holding plate.

In the meantime you can have your sauce going. (I usually start this before I start cooking my chicken so it can start cooking down while I cook everything else).  In a food processor or blender put the oranges, pineapple with juice and ginger.  Be sure to peel your oranges first.  (I know, you are not stupid.  But believe me, someone would ask me about the peel, just to be sure).  Blend or process until smooth.  Then add the rest of the ingredients.  Taste and see if you want to add any more of anything.  If your sauce tastes good now, it will taste good when mixed with your dish.  So taste, add, taste, add, etc until you are happy with it.

IF, and only IF, your oranges are organic you can zest some of the rind before peeling to add to your sauce.  If you oranges are NOT organic do NOT do this.

Put your sauce into a saucepan and put on medium heat.  Let softly bubble until reduced.  Reducing it with time will make it thick without adding thickeners like cornstarch.  

Once everything is cooked now is the time to enjoy.  In your cast iron pan mix together your cooked veggies and pineapple plus the chicken.  Add the reduced sauce and mix thoroughly.  Now plate your rice and dish the chicken mixture on top.

You will wonder why you even go out for Asian when you can make something this good at home.  And no MSG, natural flavorings, processed sugar/starch, etc.  Just good wholesome food.

So make this and then write a comment with your feedback.  I'd love to know how you liked it!

Bon Appetite    Kathe

Is A Calorie Really A Calorie?

I've heard the saying, a calorie in, a calorie out.  Meaning if you exercise and burn more calories during your day than you eat in food that you should lose weight.  Is that true?  In a word - No!  All calories are not the same.

According to Dr. Robert Lustig, M.D. author of the book, "Fat Chance: Beating the Odds Against Sugar, Processed Foods, Obesity, and Disease", the QUALITY of the calories determines the quantity your body burns or stores.

For example:

FIBER - Fiber delays the absorption of calories.  For example, when you eat a 160-calorie portion of almonds, you absorb only 130 because some calories are delivered to your intestin, where your gut bacteria burn them for their own energy.

PROTEIN - You use twice as much energy to metabolize protein as carbohydrate due to the thermic effect of food.  Protein also reduces hunger hormones more than carbs do.

CARBS - Starches (like potatoes) contain mainly glucose, which every cell in your body uses for energy.  Fructose - found in soda and candy and added to most processed food - is metabolized in your liver as fat, which drives chronic diseases such as diabetes.

This is one reason our 30-Day to Fit plan works so well.  It teaches to eliminate those foods which are high in calories but low in quality.  It replaces empty fructose carbs with healthy, life sustaining ones and gives your body the highest quality protein to help your body burn more calories and grow your cells healthy.

I highly recommend an Arbonne protein shake mixed with the Fiber Boost at least once a day.  You will feel fuller longer and your body will have the nutrients it needs to be healthy.

And remember, the goal is health, not to lose weight.  You don't lose weight to be healthy - you get healthy and then your body will naturally lose the weight and normalize it to where it should be.

And if you are hanging around your local library anytime soon, pick up Dr. Lustig's book and give it a read.  The more we educate ourselves on what to and what not to eat, the longer and healthier we will live.

Migraine Headaches

I realized a few months ago that I had a problem.  I was getting nasty migraines and couldn't figure out what was causing them.  I knew they were food related and I thought I had taken everything out of my diet that could be the culprit.

I have a background as a chef and most especially a baker.  That means sugar is a food group all by itself. 

I had been eating healthy for 16 years but still ate a good amount of sugar.  I guess I figured since I was home baking it was better.  One day I was teaching a bunch of home school teenagers how to make English Trifle.  This really is one of my top 10 desserts.  The base is freshly made pastry cream which I seriously could eat a gallon.  After the class was over and the teens left I made myself a bowl of pastry cream with fruit on top.  YUM!  Well, two hours later I didn't feel so hot and the next morning woke up at 3 a.m. with a raging migraine. 

It hit me.  Sugar.  Oh no!  The next two days were a fog of pain and a lot of soul searching.  I thought back to the last few migraines and knew they were all sugar related.  I taught 30-Days to Fit.  I want to be healthy myself.  And I was poisoning myself with sugar on a daily basis. 

That day I decided to do 30-Days to Fit totally and completely.  Up to then I picked at it.  Thinking that I was already pretty healthy except for those darn migraines.  Yes, stupid!

So I went full force on the plan.  No gluten, no sugar, no dairy, etc.  I haven't had one migraine since.  In fact I have been eating things I previously thought might have caused the migraines with no ill effects.  I've not even had a twinge of a headache.

If you are not feeling 100% then I'm asking you what are you eating?  Something in your diet is poisoning you. 

By the way, the two weeks off of sugar was NOT fun!  I was exhausted and dragging my sorry self around.  I got a nasty headache, which I knew was my body going waaa-waaa where is my sugar.  Instead of giving it what it wanted, what I really wanted, I drank a lot of water, drank the Herbal Detox tea and on the second week, did a 7-Day Body Cleanse detox.  By the end of the second week I felt better than I ever did on any sugar high.

And best of all, I wrote the above about the pastry cream and I didn't run to the kitchen to make some.  In fact, I didn't even salivate or think about having it at all.  My cravings are GONE! 

So give yourself two weeks before you cave into your cravings.  Muscle through the detox that your body will go through.  Then take stock of how you feel.  I realized that my joints didn't hurt anymore.  My neck pain was gone.  I really had a lot more energy over all.

What else is sugar doing to you?