If you have allergies or need/want to avoid dairy or any other food, you know that sometimes it can be hard to find/make substitutes for the things you love to eat. For a while now, I have been searching for a good dairy and soy free substitute for cream cheese to make cheesecake and cream cheese frosting for cinnamon rolls (yum!).
I have the fortunate ability to eat goat cheese. Some people with dairy allergies can tolerate goat cheese. The proteins in goat's milk are much smaller than that in cow's milk, making it easier to digest.
I had found a great goat cheese at Costco about a year ago, but over the winter they stopped stocking it. I had totally taken it for granted and never wrote down the name of the brand. It was a perfect substitute, it tasted exactly like regular cream cheese...it was a sad day when I looked for it and they didn't have it.
Anyways, I was at Costco recently and saw they had a new goat cheese they were selling. Since my family was making cinnamon rolls to celebrate the holiday, I decided to buy it and see if it met my standards.
IT WAS DELICIOUS! It didn't taste exactly like cream cheese, but it had a sweet, slightly tangy taste to it. I would highly suggest making it. I think I might actually like it more than the regular recipe we use with cream cheese.
Here's the recipe, feel free to try it out, you won't be disappointed. :)
Honey Goat Cheese Frosting
1 C butter
3 C powdered sugar
4 oz. honey goat cheese
2 t vanilla
1 T milk
1 pinch of salt
Beat all ingredients together until fluffy. Spread frosting on whatever you want!
Friday, April 26, 2013
Wednesday, April 24, 2013
Food for thought, or for Exercise in this Case
How would you feel about knowing how long it would take to run/walk off the food you ate at a restaurant?
After the health care bill was upheld by the Supreme Court last year, one of the requirement was for all restaurants with more than 20 locations to post the calorie content of all of their menu items.
To me, I was thinking "Hey that's great! Maybe people will start paying more attention to what they are eating, and rethink that 900 calorie sandwich."
Unfortunately this isn't what happened. In the past year since the calories have been posted on the menus there has been no real change in what people are choosing.
CNN reported this week that TCU has been researching if people would choose foods differently if the amount of time it would take to burn off the foods were posted on the menu. According to their research, this decreased the amount of calories the individuals ordered and the amount of calories they ate.
Personally I think this is a phenomenal idea and might be a better way to start getting people's attention at how many calories are in their fast food choices. Rather than saying 1800 calories in a side of french fries and hamburger, which some people a little nutrition education may be able to make sense of in the grand scheme of what we eat everyday, almost all of us can comprehend 6 hours of brisk walking to walk off that amount.
Have you chosen foods differently since the calories have been posted? What do you think about posting the time it would take to burn off the calories?
Sunday, March 10, 2013
Yummy Bran Muffins
BRAN MUFFINS
How to Make:
15 oz. box 100% all bran flakes
5 cups flour
5 tsp. baking soda
2 ¾ cup sugar
1 tsp. salt
4 eggs
1 cup vegetable oil
1 quart buttermilk = 4 cups
Makes about 48 muffins
Mix cereal, baking soda, sugar , flour, and salt
Add egg, oil, buttermilk
Mix well
Fill muffin tin ⅔ full (use greased muffin tins or cupcake tin liners)
Bake @ 375 degrees F for 15-18 minutes or until tops are golden brown.
You can freeze these simply by putting them in a freezer bag.
*Hint this is what we will be doing as 48 muffins will last us quite a long time!
Enjoy!
You can freeze these simply by putting them in a freezer bag.
*Hint this is what we will be doing as 48 muffins will last us quite a long time!
Enjoy!
Wednesday, February 27, 2013
Spring Rolls--A Wintery Treat
A few weekends ago while we were bundled into my apartment because of the blistery weather outdoors Josh & I decided to make something delicious and fresh to remind us of warmer, sunnier days. Hence, spring rolls came to Josh's mind. So we hopped on YouTube to find out about making our own and realized its quite simple! And quite healthy as the majority of the ingredients are delicious vegetables of your choosing, some protein (crab, chicken, lobster, etc.), and some rice noodles. If you decide to use sauce, be careful as many sauces are quite high in their sodium content. Here's our very own Sheard recipe..
1/2 medium cucumber (skinned & shredded)
1 cup crab meat (sliced thinly)
1/2 avocado (sliced thinly)
2-3 cups rice noodles
1 package tapioca, rice, or spring roll wrappers
Instructions:
1. Prep rice noodles as directed on package
2. Prep vegetables as directed above
3. Fill a bowl that is slightly larger than the size of your wrappers with warm water
4. Place 1 wrapper in bowl of water and hold it there for 10-15 seconds or until completely moist.
**The wrapper should look clear at this point instead of opaque.
5. Take wrapper out & place on flat surface
**We used a cutting board
6. Starting at the top of your wrapper place the ingredients you wish to have, you should have no more than a small handful to ensure there is enough room
7. To wrap: Fold over the top closest to the fixings. Then fold the two sides over. Then roll it the rest of ways rather tightly
Enjoy & think of spring!
Spring Rolls
1 cup shredded carrots1/2 medium cucumber (skinned & shredded)
1 cup crab meat (sliced thinly)
1/2 avocado (sliced thinly)
2-3 cups rice noodles
1 package tapioca, rice, or spring roll wrappers
Instructions:
1. Prep rice noodles as directed on package
2. Prep vegetables as directed above
3. Fill a bowl that is slightly larger than the size of your wrappers with warm water
4. Place 1 wrapper in bowl of water and hold it there for 10-15 seconds or until completely moist.
**The wrapper should look clear at this point instead of opaque.
5. Take wrapper out & place on flat surface
**We used a cutting board
6. Starting at the top of your wrapper place the ingredients you wish to have, you should have no more than a small handful to ensure there is enough room
7. To wrap: Fold over the top closest to the fixings. Then fold the two sides over. Then roll it the rest of ways rather tightly
Enjoy & think of spring!
Thursday, February 21, 2013
Madras Shrimp Curry
I have never like shrimp until today... I've tried it multiple times, breaded, un-breaded, in many different recipes, but could never like it, until today.
I'm taking a Multicultural Foods class this semester & one of the great benefits of it is we cook traditional foods from different cultures around the world. Today we cooked foods from Indian cultures & heard from one of our fellow professors in the food department who immigrated to the U.S. from India.
Another thing I love about this class? I get to learn how to cook with foods I've never cooked with before. For example, ginger. This recipe called for peeled ginger which I didn't know how to do, but a lovely friend in the class taught me a neat trick on how to. Simply take a spoon and scrape at the peel and it will peel right off. Genius!
The dishes we had were delicious so I want to share my favorite with you & it is the one which led me to like shrimp.
The flavors in this recipe burst and you can taste the garlic, ginger, etc. with ever bite. Not to mention the heat of the sauce, a tad spicy, but just the right amount! My last favorite thing about this dish is the shrimp is a great way to get away from your nightly chicken or beef meal but its still packed with protein! Yum!
So here you go!
MADRAS SHRIMP CURRY
3 tablespoons canola oil
1 medium onion, coarsely chopped
1 tablespoon grated peeled fresh ginger
1 1/2 teaspoons minced garlic
1 1/2 tablespoons Madras curry powder
1 cup unsweetened coconut milk
1 cup chicken stock or chicken broth
1 1/2 pound shelled and deveined medium shrimp
Salt
Cayenne pepper
2 tablespoons finely chopped mint
1/2 teaspoon finely grated lemon zest
Steamed rice, for serving
1. Heat the oil in a large, deep skillet until simmering. Add the onion and cook over moderate heat, stirring occasionally until softened and just beginning to brown (about 7 minutes)
2. Add the ginger, garlic, and curry and cook, stirring until fragrant (about 2 minutes)
3. Add the coconut milk and stock, and simmer over moderate heat until reduced by one-third and thickened (about 8 minutes)
4. Add the shrimp, season with salt and cayenne pepper and simmer over moderate heat until the shrimp are pink and cooked through (about 5 minutes)
*Note: The cayenne pepper is what is gonna give you a kick and some heat in the recipe so be sure to sample the sauce. You can always add more at the end too.
5. Stir in the mint and lemon zest and serve in deep bowls over steamed rice.
Enjoy!
I'm taking a Multicultural Foods class this semester & one of the great benefits of it is we cook traditional foods from different cultures around the world. Today we cooked foods from Indian cultures & heard from one of our fellow professors in the food department who immigrated to the U.S. from India.
Another thing I love about this class? I get to learn how to cook with foods I've never cooked with before. For example, ginger. This recipe called for peeled ginger which I didn't know how to do, but a lovely friend in the class taught me a neat trick on how to. Simply take a spoon and scrape at the peel and it will peel right off. Genius!
The dishes we had were delicious so I want to share my favorite with you & it is the one which led me to like shrimp.
The flavors in this recipe burst and you can taste the garlic, ginger, etc. with ever bite. Not to mention the heat of the sauce, a tad spicy, but just the right amount! My last favorite thing about this dish is the shrimp is a great way to get away from your nightly chicken or beef meal but its still packed with protein! Yum!
So here you go!
MADRAS SHRIMP CURRY
3 tablespoons canola oil
1 medium onion, coarsely chopped
1 tablespoon grated peeled fresh ginger
1 1/2 teaspoons minced garlic
1 1/2 tablespoons Madras curry powder
1 cup unsweetened coconut milk
1 cup chicken stock or chicken broth
1 1/2 pound shelled and deveined medium shrimp
Salt
Cayenne pepper
2 tablespoons finely chopped mint
1/2 teaspoon finely grated lemon zest
Steamed rice, for serving
1. Heat the oil in a large, deep skillet until simmering. Add the onion and cook over moderate heat, stirring occasionally until softened and just beginning to brown (about 7 minutes)
2. Add the ginger, garlic, and curry and cook, stirring until fragrant (about 2 minutes)
3. Add the coconut milk and stock, and simmer over moderate heat until reduced by one-third and thickened (about 8 minutes)
4. Add the shrimp, season with salt and cayenne pepper and simmer over moderate heat until the shrimp are pink and cooked through (about 5 minutes)
*Note: The cayenne pepper is what is gonna give you a kick and some heat in the recipe so be sure to sample the sauce. You can always add more at the end too.
5. Stir in the mint and lemon zest and serve in deep bowls over steamed rice.
Enjoy!
Wednesday, February 20, 2013
OLD CHICAGO Sicilian Pizza Rolls
Have you ever been to Old Chicago? Well they have these DIVINE Sicilian Pizza Rolls there! However, living in a small little town, we have to drive over an hour to get to one. So, when we got a hankering for some of these delicious rolls, I scoured the web looking for a CopyCat recipe....well guess what?!? I found one.
You can follow the link to the recipe we used here or below I'm going to post the recipe & some AWESOME suggestions on how to make this a little more healthier!
First, the dough. We are poor college students with very little working space in our teeny tiny apartment so we simply used Pillsbury pizza dough. When we make this again & we have more room, we will use our Whole Wheat Pizza Dough recipe. This will increase the fiber and decrease the amount of refined grains in the recipe. So much healthier.
We also didn't have any yummy pizza vegetables on hand because grocery shopping day didn't come until today. However, some great vegetables to add to this would be mushrooms, bell peppers (any color!), onions, spinach, or any other vegetable!
One other great way to make this recipe healthier is to use a lean meat, make sure you aren't buying the high-fat kind of pepperoni, sausage, etc. If you can, choose turkey versions of these meats as it is healthier and a lean meat.
Now onto the recipe:
OLD CHICAGO SICILIAN PIZZA ROLLS
- Pizza dough (enough for 1 pizza) -The original blogger recommended not using Pillsbury tube pizza dough; however, we didn't have anything else, & we found no problems with it.
- 1 package pepperoni or other protein option
- Shredded Mozzarella or Pepper Jack Cheese
- 6 green onions, sliced
- Ranch dressing
- Your favorite marinara sauce for dipping
Preheat oven to 425.
Mix the dough according to the directions, (again, we used the pre-made Pillsbury) roll it out into a thin rectangle/oval and spread ranch dressing over the dough as you would pizza sauce.
Cover with cheese, pepperoni, and green onions & tightly roll into a long "tube".
*Note if you wish to cut after baking that is totally ok too. Right now, put it in the oven! Otherwise, keep reading for how to cut it & THEN bake it.
Slice into 2" pieces.
Place a pepperoni on the bottom of each roll (this helps and put them on a greased cookie sheet or baking dish. Top each roll with a little more cheese. Bake for 18-20 min at 425 (or until dough is golden brown).
Before serving, I sprinkle with garlic salt and parmesan cheese and serve spicy marinara sauce for dipping.
Enjoy!
You can follow the link to the recipe we used here or below I'm going to post the recipe & some AWESOME suggestions on how to make this a little more healthier!
First, the dough. We are poor college students with very little working space in our teeny tiny apartment so we simply used Pillsbury pizza dough. When we make this again & we have more room, we will use our Whole Wheat Pizza Dough recipe. This will increase the fiber and decrease the amount of refined grains in the recipe. So much healthier.
We also didn't have any yummy pizza vegetables on hand because grocery shopping day didn't come until today. However, some great vegetables to add to this would be mushrooms, bell peppers (any color!), onions, spinach, or any other vegetable!
One other great way to make this recipe healthier is to use a lean meat, make sure you aren't buying the high-fat kind of pepperoni, sausage, etc. If you can, choose turkey versions of these meats as it is healthier and a lean meat.
Now onto the recipe:
OLD CHICAGO SICILIAN PIZZA ROLLS
- Pizza dough (enough for 1 pizza) -The original blogger recommended not using Pillsbury tube pizza dough; however, we didn't have anything else, & we found no problems with it.
- 1 package pepperoni or other protein option
- Shredded Mozzarella or Pepper Jack Cheese
- 6 green onions, sliced
- Ranch dressing
- Your favorite marinara sauce for dipping
Preheat oven to 425.
Mix the dough according to the directions, (again, we used the pre-made Pillsbury) roll it out into a thin rectangle/oval and spread ranch dressing over the dough as you would pizza sauce.
Cover with cheese, pepperoni, and green onions & tightly roll into a long "tube".
*Note if you wish to cut after baking that is totally ok too. Right now, put it in the oven! Otherwise, keep reading for how to cut it & THEN bake it.
Slice into 2" pieces.
Place a pepperoni on the bottom of each roll (this helps and put them on a greased cookie sheet or baking dish. Top each roll with a little more cheese. Bake for 18-20 min at 425 (or until dough is golden brown).
Before serving, I sprinkle with garlic salt and parmesan cheese and serve spicy marinara sauce for dipping.
Enjoy!
Wednesday, October 24, 2012
Nutrition Guidelines to Fight Cancer
Hello Healthy Platers! We have a guest blogger today, who has done her research and is here to provide you with some information about nutrition and cancer. As some of you may know, October is National Breast Cancer Awareness month. Consider passing this information along to one of your friends or loved ones who is struggling with this disease. Thank you Jillian for sharing!
Nutrition Guidelines to Fight Cancer
Diet cannot cure cancer, but cancer patients can experience significant benefits from following nutritional guidelines that help fight the condition. The healthiest diet is a plant-based diet that focuses on fruits, vegetables, grains, legumes, and plant oils, not meat or dairy. Experts recommend this type of diet for people with all types of cancer, from mesothelioma cancer to breast cancer. A plant-based diet creates the "healthiest people on the planet," says Academy of Nutrition and Dietetics (formerly American Dietetic Association) spokeswoman Katherine Tallmadge. Although adopting a plant-based diet will not completely prevent or cure cancer, it does create a healthier body that is better able to fight cancer and increases the chances of conventional treatments working.
Fruits, Vegetables and Fiber
Cancer patients should eat a minimum of 5 cups of vegetables and fruits daily. Fruits and veggies are high in vitamins and minerals, but they also contain fiber. According to the Nutrition Journal, research showed that 5 servings of vegetables daily decreased the risk of cancer, particularly in older people.
Fiber is exclusive to plant foods. There are not animal products that contain even a little fiber. Fruits, vegetables, seeds, grains, nuts, and legumes all have some fiber. Whole grain products contain significantly more than refined wheat products.
Antioxidants
Another benefit of plant foods for cancer is that they contain antioxidants. Grains, nuts and produce all have antioxidants in varying degrees. Antioxidants include vitamins such as vitamin A, vitamin C and vitamin E. Some minerals, such as selenium, are also antioxidants, as are substances called flavonoids.
Antioxidants are useful for cancer patients because they can protect healthy cells from free radical damage. Free radicals are natural substances found in the body and that exist in the environment. These substances harm cells unless antioxidants neutralize them. More healthy cells means that a person is better able to fight cancerous cells. Antioxidants can also help prevent cancer.
Produce picked when they are completely ripe and have maximum color generally contain more flavonoids and thus are healthier. Vegetables cooked in small amounts of water retain more nutrients and are also more beneficial to cancer patients.
Omega-3s
Omega-3 fatty acids are nutrients linked to a healthy heart and may help protect against cancer, according to some animal studies. They generally boost health. Omega-3s include substances like DHA, EPA and alpha-linolenic acid.
Fish are a rich source for omega-s, but so are flax seeds. Flax seeds contain alpha-linolenic acid, plus fiber and lignans. Canola oil and walnuts are two more plant sources of omega-3s.
Dairy Substitutions
Instead of using an animal product like butter, people should use a healthy plant-based oil like olive oil, soybean oil or peanut oil. Almond, soy, rice, or coconut milks are preferable to cow or goat's milk. By making these plant-based substitutions over animal products, people with cancer can boost their overall health and better fight off cancer.
Foods to Avoid
Certain foods are not recommended for cancer patients, and generally are unhealthy for anyone. These include:
-Refined sugar
-Refined flour
-Red meat
Proper nutrition improves the overall health of cancer patients, which allows their immune systems to better combat all types of cancer as well as other serious health conditions. The right diet may not cure cancer, but nutrition is part of the complementary therapy that works with traditional treatments to improve a patient's chances for a recovery.
Diet cannot cure cancer, but cancer patients can experience significant benefits from following nutritional guidelines that help fight the condition. The healthiest diet is a plant-based diet that focuses on fruits, vegetables, grains, legumes, and plant oils, not meat or dairy. Experts recommend this type of diet for people with all types of cancer, from mesothelioma cancer to breast cancer. A plant-based diet creates the "healthiest people on the planet," says Academy of Nutrition and Dietetics (formerly American Dietetic Association) spokeswoman Katherine Tallmadge. Although adopting a plant-based diet will not completely prevent or cure cancer, it does create a healthier body that is better able to fight cancer and increases the chances of conventional treatments working.
Fruits, Vegetables and Fiber
Cancer patients should eat a minimum of 5 cups of vegetables and fruits daily. Fruits and veggies are high in vitamins and minerals, but they also contain fiber. According to the Nutrition Journal, research showed that 5 servings of vegetables daily decreased the risk of cancer, particularly in older people.
Fiber is exclusive to plant foods. There are not animal products that contain even a little fiber. Fruits, vegetables, seeds, grains, nuts, and legumes all have some fiber. Whole grain products contain significantly more than refined wheat products.
Antioxidants
Another benefit of plant foods for cancer is that they contain antioxidants. Grains, nuts and produce all have antioxidants in varying degrees. Antioxidants include vitamins such as vitamin A, vitamin C and vitamin E. Some minerals, such as selenium, are also antioxidants, as are substances called flavonoids.
Antioxidants are useful for cancer patients because they can protect healthy cells from free radical damage. Free radicals are natural substances found in the body and that exist in the environment. These substances harm cells unless antioxidants neutralize them. More healthy cells means that a person is better able to fight cancerous cells. Antioxidants can also help prevent cancer.
Produce picked when they are completely ripe and have maximum color generally contain more flavonoids and thus are healthier. Vegetables cooked in small amounts of water retain more nutrients and are also more beneficial to cancer patients.
Omega-3s
Omega-3 fatty acids are nutrients linked to a healthy heart and may help protect against cancer, according to some animal studies. They generally boost health. Omega-3s include substances like DHA, EPA and alpha-linolenic acid.
Fish are a rich source for omega-s, but so are flax seeds. Flax seeds contain alpha-linolenic acid, plus fiber and lignans. Canola oil and walnuts are two more plant sources of omega-3s.
Dairy Substitutions
Instead of using an animal product like butter, people should use a healthy plant-based oil like olive oil, soybean oil or peanut oil. Almond, soy, rice, or coconut milks are preferable to cow or goat's milk. By making these plant-based substitutions over animal products, people with cancer can boost their overall health and better fight off cancer.
Foods to Avoid
Certain foods are not recommended for cancer patients, and generally are unhealthy for anyone. These include:
-Refined sugar
-Refined flour
-Red meat
Proper nutrition improves the overall health of cancer patients, which allows their immune systems to better combat all types of cancer as well as other serious health conditions. The right diet may not cure cancer, but nutrition is part of the complementary therapy that works with traditional treatments to improve a patient's chances for a recovery.
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