High Protein, Low Carb Flax and Coconut Personal Pancake

Flax and Coconut Personal Pancake

Low Carb Flax and Coconut Personal Pancake

I was wanting something both high fiber and high protein for breakfast.  I pulled the ingredients out that I was interested in using and mixed them together.  My daughter walked in while it was cooking and asked, "What's that?"  To which I replied, "I don't know!"  Well, once it was done and I tasted it, I decided it was definitely a pancake.  I spread some all-fruit spread on it and enjoyed it as such.  Since that first time, I've decided that I really like it topped with all-natural peanut butter, sliced bananas, yogurt and just a bit of light agave nectar (or honey for SCD.)  Oh so decadent, but not!  Also, I really think this would work out just fine as a waffle.  I haven't tried it yet -- if you do, please let me know your results.

High Proten, Low Carb Flax and Coconut Personal Pancake
Serves 1

In a bowl mix well:

2 eggs
1/8 teaspoon sea salt

Add and mix well:

1/4 cup ground flax seed meal (use almond flour for SCD)
2 tablespoons shredded coconut -- mine was pretty finely shredded, not the big chunks that are called shredded, but neither was it finely ground.  I'd say, "medium grind."
2 packets Stevia based sweetener* (1 tablespoon honey for SCD)
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon



Pre-heat a small frying pan with 1 tablespoon coconut oil.  Pour the batter into the pan as soon as the oil melts.  

Cover it and cook it over medium low heat for about 3 minutes or until the top of the pancake can be touched and it's no longer sticky.  Flip it over and let it set up for another 30 seconds or so.

Place the pancake onto a plate and top as desired:  Sugar free syrup, peanut butter and jam or jelly, (Peanut butter and honey would be great for SCD), etc.

*Note:  This would be good without toppings, too.  Use an additional 2 packets stevia sweetener, (or and additional 1 tablespoon honey for SCD), in the batter. 

As I said, I put all-fruit spread on mine the first time I made it.  Subsequently, I've decided I really like the decadent version pictured below.

 

Enjoy!

Home Made Luncheon Loaf, aka Venison (Deer) Bologna

Venison Luncheon Loaf 

Home Made Luncheon Loaf, aka Balogna (Baloney)

My husband has started hunting for deer this year.  It was the next to the last day of bow hunting season, and he finally got one!  We were surprised how little meat a Missouri buck yields, but anything is a lot better than nothing.  We are very thankful he got the one, and we're hoping for another during rifle season.

That being said, I'm now in the mode of "venison" recipes -- recipes using this delightful deer meat that my hubby brought home.  We have some special friends who helped him butcher it, and they even ground some deer burger for us.  The meat is all natural, organic, clean, lean and fresh.  What's not to like?

While I was searching around for recipes the other day, I came across one that called itself Deer Bologna.  The instructions were a bit sketchy, and I had to change a lot of the ingredients; so here's my take on Venison Luncheon Loaf or Bologna.  I don't really think it tastes like bologna..  maybe more like salami?  My daughter thought it tasted like meatballs.  I used my lunch meat on whole grain bread with mayo, tomato slices and spinach leaves.  Fixed that way, to me it tasted like a BLT.  Whatever, it's good and hubby wants me to make it again :)

Some advantages to making home made lunch meat are:  There are no fillers or by-products, the meat is very fresh, there are no nitrates or other chemical additives, and it tastes great!  Oh, it's also, gluten free.

Note:  This doesn't have any preservatives in it, so treat it as you would any fresh meat -- keep it for no more than a week in the refrigerator.  Use it before then or freeze it.

Venison Luncheon Loaf 
Makes about 10 servings

In a mixing bowl with an electric mixer combine:

1 pound pork sausage (or other sausage, recipes here)
1 1/4 pounds ground deer (venison) or very lean ground beef
1 teaspoon onion powder
1 teaspoon garlic powder
2 tablespoons Everything Seasoning (or a good seasoning salt)
1 teaspoon ground (dry) mustard
1/2 teaspoon paprika

Combine the meat and seasonings well.

Slowly add:

1 cup water

Mix for about two minutes or until the meat is uniform in texture.  Place the meat mixture into a quart zip-lock or in a well-sealed bowl over night, up to 24 hours.

When ready to bake the meat, pre-heat the oven to 350F. Form the meat into two loaves and place them on a rack in a baking pan.  

Bake them for about 1 hour 20 minutes, or until a meat thermometer tests at 160F to 165F.  

Allow the loaves to rest at least 10 minutes before slicing for oven fresh lunch meat.  Wrap and chill them for easier slicing and more of a "lunch meat" taste.

Enjoy!

Super Foods Cookies -- Cranberry and Oatmeal (Oatmeal Raisin)

Super Foods Cookies

These cookies are practically all fiber and healthy fats.  Loaded with flax, chia and coconut, they pack a powerful punch nutritionally, yet they are delicious!

Super Foods Cookies
Makes about 30 cookies

Pre-heat oven to 375F.  Line a baking sheet with parchment paper, and set it aside.

In a cup, measure 1 teaspoon chia seeds and 3 tablespoons hot water.  Allow this to sit and gel for about 10 minutes.  When it is ready, it will be very jelly-like.  It won't be watery any more.

In a mixing bowl with an electric mixer, beat until light:

1/4 cup coconut oil, solid (chill if necessary)
1/4 cup chia jelly (see paragraph above)

Add and mix well:

1/2 cup coconut sugar
1/2 cup Stevia in the Raw (measurable stevia product) or 1/2 cup other natural sweetener

Add and beat until mixed:

1 egg
1 teaspoon vanilla extract (I make my own)

Add and mix until combined:

1/2 cup ground flax seed meal
1/2 cup ground coconut (I just grind up unsweetened coconut shreds with my food processor)
1/3 cup ground almonds (almond flour)
2 tablespoons potato flour
1/2 teaspoon baking soda
1/2 teaspoon sea salt
3/4 teaspoon ground cinnamon

Add and mix until combined:

1 cup rolled oats
1/3 cup dried, unsweetened cranberries (or raisins, or chocolate chips or nuts...)

Scoop by tablespoonfuls onto the parchment lined baking sheet, leaving about 1 1/2" between each cookie.  Flatten them lightly with fingers or palm.  Bake them at 375F for about 12 minutes or until they are just becoming golden.

While they are baking, place some paper towels on a work surface.  Remove the cookies from the baking sheet immediately when they are finished baking, and cool them on the paper towels.  Store them covered in the refrigerator.

Enjoy!  

Home Made Country Style Pork Sausage II

Home Made Country Style Pork Sausage II

This is a variation on my basic sausage recipe.  

I really like sausage, but even some of the "best" sausage out there has nasty chemicals and a lot of sodium, ie., table salt in it.  Yuck!  Or, if a "natural" sausage can be found, it's horrendously expensive!

However, making sausage from scratch is really not difficult and then I know exactly what is in it.

Home Made Country Style Pork Sausage II*

In a mixing bowl, with an electric mixer or by hand, combine:

1 1/4 pounds ground pork (ground turkey or beef may be used instead)
1/2 tablespoon ground sage
2 teaspoons Adobo seasoning or a seasoning salt blend made without msg, sugar or table salt if there's one out there
1/4 teaspoon pepper
1/4 teaspoon paprika
1/4 teaspoon chili powder

Sprinkle the seasonings evenly over the ground pork, or they will tend to be in clumps in the sausage.  Not pleasant!

Once the sausage is uniformly mixed, it can be formed into patties, crumbled and cooked, or used in any recipe calling for pork sausage.

Enjoy!

*Note:  I accidentally doubled the sage and it was amazing!  I also left out the pepper and chili powder, and it made no difference to me.  The point is, this recipe is very flexible.

What to Look for in a Used Automobile

What to Look for in a Used Automobile

What to Look for in a Used Automobile

This is what my dad taught me when we were shopping for a used car. He's been gone more than 10 years now. I thought his notes might be helpful for someone else along their own road...

What to Look for in a Used Automobile, by Russell A. Sisung

Wear and Tear:

Late model with high miles is best.

Look at the gas and brake pedals. They should look almost like new. Too much wear is not OK.

Ask about former owner.

Is there a maintenance record? .

Oil:

Has it been changed?

Black and dirty with no more than 1 pint low is OK, if it hasn't been changed.

At the top of the oil dipstick and oil filler cap (There may be a tiny bit on the cap and a little rust on the stick) there should be NO Water droplets.

Transmission:

Smell the dipstick. It should smell oily, without much smell. Does it smell sweet, like vanilla -- this is BAD. And is it red/pink? That is OK. It should not smell burned or look blackened.

Radiator, Hoses, Water Pump:

Blue or green tracks are indication of trouble. Leaks are NOT.

Timing Chain/Belt:

This should be changed every 60K miles. Ask if it has been changed. If unknown, ask if it can be changed as part of deal. 70-75K is dangerous if not changed. 100-120 OK, but over 120K like 60k. With chain no worry till 130K.

Starting the Engine:

Listen while cranking, it should sound even, not rough.

Low Carb Pumpkin Swirl Cheesecake Bars

Low Carb Pumpkin Swirl Cheesecake Bars

So, I was wanting something sweet.  So, I'm trying to cut back on sugar and processed stuff.  So, I made these!

Low Carb Pumpkin Swirl Cheesecake Bars
Makes about 16

Pre-heat oven to 350F.  Spray a 9x13x2" pan with cooking oil spray and set it aside.

In a mixing bowl with an electric mixer, beat until combined:

3/4 cup organic coconut sugar
6 packets stevia sweetener
3 eggs
1 teaspoon apple cider vinegar

Add and combine well:

1/2 cup almond flour
2 tablespoons ground flax seed meal
2 tablespoons potato flour (or cornstarch or rice flour)
2 teaspoons cinnamon
1/4 teaspoon ground cloves
1 teaspoon ground ginger
2 teaspoons baking powder
1/2 teaspoon sea salt

Spread the pumpkin mixture into the baking dish.  

In a mixing bowl with an electric mixer, beat until light:

8 ounces cream cheese, room temperature

Add and mix until combined:

1 egg
1/4 cup organic coconut sugar
6 packets stevia sweetener
1 teaspoon vanilla extract


Dollop the cream cheese mixture over the pumpkin layer in the pan.  Flatten the dollops, then run a knife through them long-ways then cross-ways.  

Bake the bars for about 25 minutes or until a knife inserted off center comes out clean.  Cool them to room temperature, then chill them in the refrigerator for at least 2 hours up to overnight.  Cut into bars.

Enjoy!

Whole Wheat Baked Breaded Chicken Strips

Whole Wheat Baked Breaded Chicken Strips

Breaded Chicken? Get it?  We're using bread this time to coat the chicken.  Think frugal!  My family doesn't prefer to eat the heels of the bread, and sometimes it's just destroyed anyway; so there's no eating it.  Here's something to do with extra bread.

Breaded Chicken Strips
Makes about 6 servings

Spray a large baking sheet with olive oil cooking spray or line it with parchment paper. Set it aside.

Cut about 1 1/2 pounds chicken breast into strips approximately 3" x 1" x 1/2."

Pulverize in a food processor:

4 slices whole wheat bread
1/2 tablespoon parsley flakes

Season the chicken strips with approximately:

1 teaspoon sea salt (I'm using pink Himalayan salt)
1/2 teaspoon garlic powder 
1/2 teaspoon lemon pepper

Allow the chicken to rest for at least 10 minutes after seasoning.

Melt 1/2 cup butter in a bowl.  Put about 1/2 cup of the bread crumb mixture into another bowl.  

One at a time dip the chicken strips into the butter, allowing the excess to drip off, then roll them in the bread crumbs.  Place them onto the prepared baking sheet.  Continue until all of the strips are coated, adding more crumbs to the working bowl as needed.

Bake the Breaded Chicken Strips at 375 for about 20 minutes or until they are sizzling and no longer pink inside (about 170F by thermometer.)

Enjoy!

Simi's Cookies -- Only 4 ingredients!

Simi's Cookies

Simi is two years old and has a boatload of food allergies.  His family was here for a visit, and his mommy forgot to bring his special cookies.  I verified what ingredients he could tolerate and came up with these easy-peasy cookies.  He, (and his mommy who is allergic to eggs), thought they were pretty delicious :)

Simi's Cookies are very simple -- with only four (4) ingredients.  They have a "flour" base, some "butter", flax seed mixed with water, and sweetener.  The flour could be just about any "flour,"  like almond, rice or ground oats.  The butter could be anything from coconut oil, to butter or margarine, like we had to do for Simi.  The flax seed and water stands in for the eggs, and we used honey for sweetener because it's safe for him, but I think just about any sweetener -- agave, coconut sugar or organic sugar would work.  These could easily have other optional ingredients like a tablespoon or two of nuts, raisins or chocolate or carob chips added.  Have fun with it!

Simi's Cookies
Makes about a dozen cookies

Pre-heat oven to 375F.

In a medium sized mixing bowl, cream together:

1/3 cup raw honey (or other tolerated sweetener)
1/3 cup Earth Balance Spread (or other solid fat)

Combine in a small cup or dish:

1 teaspoon ground flax seed plus 1 tablespoon water.  Allow it to gel a minute or so.  Add to the honey mixture and stir well.

Add a little at a time until cookie dough consistency:

3/4 cup whole wheat flour (or other well tolerated "flour")

Scoop by tablespoonfuls onto a baking sheet sprayed with cooking oil spray or onto a parchment lined sheet.  Tap the tops of the dough balls with fingers so they will flatten during baking.  Bake about 11 minutes or until they are becoming golden.  Cool on paper towels.  Enjoy!

Simutaneously posted on my other blog here.