Aaaahhhh YOGURT (or maybe you call it YOGHURT)

What is your preference when it comes to selecting yogurt?  There are so many from which to choose!  Many different brands, different flavors, different additives. 

  

  

I used to be a huge Yoplait fan.  That yummy sweetness tasted like dessert.  And, it’s yogurt, so it must be good for me, right?  Wrong.  Not all yogurt is healthy.  It may not be “bad”, but it’s not the best choice. 

Since beginning my journey on the road of eating healthy, I’ve switched to a PLAIN, FAT-FREE YOGHURT…………………….. 

       

I add fresh or frozen blueberries most of the time; sometimes strawberries or raspberries.  It’s so delicious, and much healthier than the sugary sweet stuff I used to eat. 

Many believe that Greek Yogurt is the best.  And, it might be. I’m not sure.  All I know is that it doesn’t agree with my tummy.  And, the texture is too thick for me. 

I was watching Dr Oz on TV one day.  The difference between regular yogurt and Greek yogurt was explained.  My understanding is that it’s basically the same, except for the processing.  Greek yogurt adds an extra step in the procedure, where the whey is removed.  I guess that’s what makes it thicker.  This sort of confuses me, because I thought the whey was good for us.  I’m no expert on yogurt, or on whey, though. 

As I was writing this, I decided to Google the difference between Greek yogurt and regular yogurt.  Looks like my understanding is correct.  Here's what I found:

What is the difference between Greek yogurt and regular?

First, a little yogurt making 101: Traditionally, Greek yogurt is made by straining the yogurt to remove the whey (the liquid remaining after the milk is curdled), and the end result is a more-solid yogurt with less sugar, fewer carbohydrates, and more protein compared to regular yogurt, explains registered dietitian Maria Bella

I found the following article to have some valuable information.  So rather than me, trying to explain in my non-dietitian, yogurt-amateur voice, I suggest you read this article.  Just click on the link below.

Dietitian Tips for Choosing a Healthier Yogurt

And, whatever yogurt you choose……..enjoy! 

I share, because I care.

In gratitude, Ginny

Creamy Dreamy Lemon Cheesecake

Creamy (Dreamy) Lemon Cheesecake

A Special Ginny Creation

It’s gluten-free! 

And depending on which crust you use, one of them is sugar-free! 

The first step in the directions is to make the pie crust you desire. 

Click here for my two crust options
---à  RECIPES FOR HEALTHY PIE CRUSTS

    

Have I mentioned how much I love lemon?  I do.  Very much!

Below is the recipe for my latest creation.  Since I’ve made this only once, there are some things to consider.  First time and it was a huge  success!  Yeah, I got lucky! 
         See photo to the right ---->

However, next time I’m going to make a couple small changes to see if I may be able to improve it. 

While I don't believe in fixing something that isn't broken, I think a couple tiny changes will make it even yummier!   

This first time, I used the Bob’s Red Mill gluten-free crust – which, by the way, is AMAZINGLY LIGHT FLUFFY and VERY TASTY!  However, the mix contains 2 grams of sugar per serving.  This is a very small amount, but anywhere you are able to eliminate sugar, the better, especially if medically necessary.  Keep in mind that if you are consuming other products that include sugar, it all adds up!  Sugar is hiding where you may not expect it, and often disguised by a different name.

The first change I will make the next time I make this dreamy dessert, is to use the Healthy Almond Pie Crust, which is also gluten-free, and sugar-free.  The Healthy Almond Pie Crust is the one I’ve previously used for my Healthy Pumpkin Pie recipe, and for my Healthy Quiche recipes. 

I’ll be making a switcheroo with the crust for the Quiche next time, too. 
I’m certain the Bob’s Red Mill Gluten-Free crust will be heavenly, paired with my quiche recipe! 

So, it’s been established that I love lemon! 

Although 4 Tablespoons of fresh-squeezed lemon juice in this recipe, was perfect FOR ME, it might be too much for some taste buds. 

So the next change I will make is to decrease the amount of lemon juice to 2 or 3 Tablespoons. 

And, I will also add 1/2 teaspoon of vanilla extract. 

That's it!  Just those three little changes!

1. Use Healthy Almond Pie Crust
2. Decrease amount of Lemon Juice
3. Add Vanilla Extract

Of course, it can be made exactly the way I made it the first time, and it will still be delicious.

Either way..............

LIGHT

FLUFFY

YUMMY

CREAMY

and HEALTHY too!

With Gratitude,

                        Ginny

2 of the BEST (and easy) Pie Crust Recipes

Gluten-Free
Low Carb
Sugar-Free (one recipe is anyway; the other has very low sugar content)

This Healthy Almond Pie Crust has two different sets of ingredients, depending on the size pan you use.  

This crust works good with either sweet or savory pies.  So far, I've used this crust for pumpkin pie and for two different quiche recipes (all healthy, of course).  

And, delicious! 

My plan is to use this crust for my Creamy (Dreamy) Lemon Cheesecake recipe next time I make it.  It's good with the other crust, but I think this one might be even better.

This recipe can be adapted to optional ingredients of your choice. 

Get creative with it, if you desire.  Play with your food! 

This Gluten-Free Pie Crust is from a Mix, so it's super easy too. 

There are only 2 grams of sugar per serving. 

This recipe is exactly as shown on the bag of Bob's Red Mill Gluten-Free Pie Crust Mix. 

I have used it once - for my Creamy (Dreamy) Lemon Cheesecake, and it turned out heavenly - light and tasty! 

Instead of using butter AND shortening, I made the option to use ALL butter - 20 Tablespoons.  I also chose to use 8 Tablespoons of cold water.  After adding the 6 Tablespoons, as called for in the recipe, it seemed slightly dry.  It was perfect with 8 Tablespoons.

This crust can also be used for sweet or savory pies, so I will be using this the next time I make quiche.

Sharing is Caring.....

Did Someone Say Easy and Healthy "PIE CRUST RECIPES"?

2 of the BEST (and easy) Pie Crust Recipes

Gluten-Free
Low Carb
Sugar-Free (one recipe is anyway; the other has very low sugar content)

This Healthy Almond Pie Crust has two different sets of ingredients, depending on the size pan you use.  

This crust works good with either sweet or savory pies.  So far, I've used this crust for pumpkin pie and for two different quiche recipes (all healthy, of course).  

And, delicious! 

My plan is to use this crust for my Creamy (Dreamy) Lemon Cheesecake recipe next time I make it.  It's good with the other crust, but I think this one might be even better.

This recipe can be adapted to optional ingredients of your choice. 

Get creative with it, if you desire.  Play with your food! 

This Gluten-Free Pie Crust is from a Mix, so it's super easy too. 

There are only 2 grams of sugar per serving. 

This recipe is exactly as shown on the bag of Bob's Red Mill Gluten-Free Pie Crust Mix. 

I have used it once - for my Creamy (Dreamy) Lemon Cheesecake, and it turned out heavenly - light and tasty! 

Instead of using butter AND shortening, I made the option to use ALL butter - 20 Tablespoons.  I also chose to use 8 Tablespoons of cold water.  After adding the 6 Tablespoons, as called for in the recipe, it seemed slightly dry.  It was perfect with 8 Tablespoons.

This crust can also be used for sweet or savory pies, so I will be using this the next time I make quiche.

Sharing is Caring.....

CABBAGE – a Wonder Food (2 recipes included)

CABBAGE – a Wonder Food

Before my journey into healthy eating, I had no idea I’d enjoy cabbage so much.  I usually avoided it, because it seemed to aggravate my tummy issues (IBS/D).  It seemed anything that was “good for me” didn’t agree with me.  I have no scientific proof to reinforce what I believe now, but since giving up the “evil white villains”, such as white flour and white sugar, I am able to eat foods that are good for me, without exacerbating my IBS.  My belief is that those “evil white villains”, combined with foods that are good for me, such as fruits and cabbage, caused my previous issues. 

 I’m so grateful to be able to enjoy the good stuff, including two of my favorite cabbage recipes, without an adverse reaction!

Recipes are shown below.

 

HEALTH BENEFITS OF CABBAGE

 Cabbage is low in fat and rich in essential vitamins…

Natural antioxidants of vitamin A, vitamin C and vitamin K, all of which are known to protect against cancer, prevent heart disease and help reduce the bad cholesterol (LDL) levels in the blood.

Vitamin C helps the body develop resistance against infection.

Vitamin K helps decrease effects, and possible prevention, of Alzheimer’s disease. 

B Vitamins, such as pantothenic acid (B-5), pyridoxine (B-6) and thiamin (B-1) are an advantage of cabbage. 

(Side note – I used to take Vitamin B-6 supplements to help reduce cramps and headaches during “that time of the month”.)

Cabbage is loaded with minerals, such as calcium, potassium, manganese, iron and magnesium, which help control heart rate and blood pressure, as well as promoting nerve and muscle function.

Cabbage is a good source of dietary fiber, which aids in making sure the body’s digestive system functions at an optimum level.

And, there’s more…

•  Prevents cancer growth by triggering enzyme defenses to inhibit tumor growth
• Effective natural remedy for treating peptic ulcers
• Anti-inflammatory properties helps those suffering with pain from inflammation
• Helps boost and strengthen the immune system, so the body is able to fight against free radicals easier
• Protects against age-related macular degeneration and prevents cataract risk
• A diet, which includes cabbage, is a great choice for weight loss.  One cup of cooked cabbage contains only 35 calories.
• One cup of cooked cabbage contains only 8 grams of carbohydrates; and of the 8 grams, 2.8 come from dietary fiber, which promotes digestive health and aids in managing blood sugar levels
• Reduce the risks associated with Alzheimer’s disease
• Relieves constipation, because the high fiber content stimulates the digestive system
• Protects the skin from damage known to cause signs of again
• Relieves soreness in the muscles

Of course, nothing is perfect.  Consuming large quantities of cabbage may cause negative side effects, such as flatulence, diarrhea, hypothyroidism and medication interactions*.

*One of the potential medication interactions (when consuming too much cabbage) is the interference with blood-thinning mediations, such as Coumadin (Warfarin).  This is due to the high amounts of vitamin K, which is a vitamin that helps clot the blood. 

However, since I am taking Warfarin, I can tell you the importance of keeping your doctor (at your anticoagulation department) informed as to the amount of green leafy vegetable you are eating.  They will be able to adjust your dosage accordingly to avoid adverse side effects.

 Now that you understand some benefits of cabbage, below are two of my favorite healthy recipes.  ENJOY! 

 

RECIPE #1 –

Egg Roll in a Bowl a la Ginny

Serves:  4

Calories per Serving:  272

INGREDIENTS:

1 pk (18.4 oz) Hormel Pork Loin

Garlic salt

3 tsp. sesame seed oil

1 medium onion, chopped

3 cloves of garlic, chopped

1 tsp. ground ginger

1/4 cup soy sauce

1/4 cup chicken broth (low sodium)

6 cups cabbage, finely sliced or chopped

1 cup shredded carrots

1 can (8 oz) sliced water chestnuts

Black pepper, freshly ground

3 stalks green onions, finely chopped

DIRECTIONS:

• Rinse the pork loin with cold water, then trim off any fat

                (this should yield at least 1 lb pork).

• Cut pork into bite-size pieces, and brown in a large frying pan.
• Add the chopped onion and the sesame oil.
• In a small bowl, mix together chopped garlic, ginger and soy sauce, and add to the pan.
• Immediately add the cabbage and stir.
• Cook cabbage, stirring often, until all cabbage slightly wilts and reduces in size.
• Add shredded carrots and water chestnuts.
• Cook another few minutes.
• Turn off heat, and add chopped green onions and black pepper.
• Stir one last time and serve warm.

  

NOTES: 

• This can also be made with skinless chicken breast or lean turkey.
• Other ingredients can be added, such as bean sprouts.
• Items included above may be omitted, or included in larger or smaller quantities

(play with it – Yes, play with your food!).

·        This can also be served with rice, but that will increase the calories considerably; just as adding or changing the ingredients shown, will change the calories.

RECIPE #2 –

Cabbage and Ground Beef Unstuffed Cabbage Rolls

FYI - Instead of cooking in a large skillet, I prefer to use at least a 5 quart pot.

with love & gratitude,

Until next time.....

It's never too cold for ice cream

STRAWBERRY ICE CREAM Sugar-Free and EASY

http://younghomemakers.org/recipe/sugar-free-strawberry-ice-cream/

Just because you're eating sugar free doesn't mean you can't enjoy ice cream! Try this amazingly easy Sugar Free Strawberry Ice Cream recipe that doesn't require an ice cream maker!

Ice cream has been a favorite dessert of mine for as long as I can remember.  Did I say "dessert"?  Ice cream is good anytime.  I could make a meal out of it!

I think it was five years ago I was given an ice cream maker as a gift.  After that, there was always homemade ice cream in our freezer.  You will continue to find homemade ice cream in our freezer.  I still make it for my hubby and it's always ready for guests. 

When I began my journey to healthy eating, over a year ago, I decided to give up this sugar-laden full fat treat.  This was not an easy decision for me.  Of course, you must know my mantra by now - don't deprive yourself, but remember "moderation".  Occasionally I've been caught stealing a tiny spoonful, but that's rare.

This was such a struggle for me, at first.  But, as I've discovered many super yummy recipes for sugar-free ice cream, it's no longer difficult for me to pass up the homemade sugary goodness.

This strawberry sugar-free ice cream is one of my favorites, so I want to share it with you.  I hope you enjoy it as much as I do!

Although the instructions are for use with a food processor, I use my Ninja blender and it works just fine.

RECIPE ~

Servings:  2 or 4 (depending on the amount of ingredients used - see below*)

Prep Time:  10 minutes

Ingredients for 4*servings:

§  1-1/2 cups Frozen strawberries (approximately 10 berries)
§  2/3 cup Heavy Whipping Cream
§  3 Tbsp. Truvia Baking Blend sweetener
§  1 splash Lemon Juice
§  1-2 pinches sea salt

Ingredients for 2* servings:

§  3/4 cup Frozen strawberries (approximately 5 berries)

§  1/3 cup Heavy Whipping Cream
§  1-1/2 Tbsp. Truvia Baking Blend sweetener
§  1/2 splash Lemon Juice
§  1/2 to 1 pinch sea salt

OPTIONAL:  1/2 oz of softened cream cheese, 1/3 fat

Instructions

1. Place the frozen strawberries in a bowl of a food processor.

2. Sprinkle the sweetener over the strawberries.

3. Add in the lemon juice and salt.

4. Cover and lock your processor, and use pulses to combine, creating a

    mealy texture.

Do NOT set it to low or high power, as ice cubes and frozen fruits can damage the blades of your processor if you're not careful.

5. Once you no longer see recognizable strawberry chunks, drizzle in a little bit of heavy cream. Set your food processor to the low setting, and drizzle the remaining heavy cream in as it still runs.

6. Once all of the cream has been poured into the running processor, you should see a nice strawberry soft serve beginning to form. Run down the sides of the bowl with a silicone spatula and whirl again a few times, tasting and adjusting to your liking.

7. Serve immediately as a soft serve,

    or freeze for later use as a more traditional ice cream!

Enjoy!!!!  and remember... 

Life is like a bowl of ice-cream, it melts very quickly,
so enjoy it while it lasts.

Discover gratitude in every healthy bite


There will be more sugar-free deliciousness shared here soon.