7 Days No Sugar Challenge - Day 4

      As you know Day 3 was a crappy and miserable one for me.  After a nice 7 hours of sleep courtesy of Loratadine (generic for Claritin), I woke up early and refreshed.  To keep the mood up, I started off with a huge cup of the aromatic and flavorful Papaya and Passion Fruit Tea .  No added sweetener of course.

     While preparing our breakfast, I was surprised to find out that the Luncheon meat we had yesterday contained sugar in it.  Since it was not our usual brand and I'm only particular with my family's allergens, I forgot to check.  Was this the reason why yesterday turned out really crazy?  

      Anyway, for the past 3 days, I never had anything sweet.  As you may have noticed, all the food I ate were mostly on the savory side. Since I don't want to feel deprived and deceived (after I ate a salty lunch meat that contained sugar), I decided to be creative and make something sweet for breakfast.  

        As I gazed through the pantry, I found some gluten free original quick cooking oats and an opened pack of dried dates.  I have used dried dates in recipes such as Sticky Toffee Pudding and know how sweet it is.  After I checked the ingredient list for possible sugars, (Thank God it doesn't contain any.) I chopped 3 pieces and added it to the oatmeal and flax milk before cooking it in the microwave.  A dash of cinnamon made it extra sweet and yummy.  Yay!

       
       For lunch, my children requested their favorite homemade Burger Steak and Herbed Corn.  Since we didn't have fresh corn on hand, I opened 2 cans of corn kernels to make the easy side dish.  To my horror, even the canned corn contains sugar! Good thing there's always frozen broccoli and cauliflower in the freezer.  Oh, the kids aren't on the Sugar Challenge so they enjoyed their corn.

 

       The day seemed to be warmer than the past few days.  This made me drink twice as much strawberry and mint infused water. By dinner time, I don't feel the need for a regular meal.  That's when I gobbled about 3 cups of ice cold watermelon. Why haven't I stocked up on this fruit earlier this week?  

         Day 5 here I come.

- Roz 

7 Days No Sugar Challenge - Day 3

     Have you ever had a day when every thing seems not to turn out right?  Well, this was exactly what happened yesterday.  No matter how hard I planned and scheduled, nature seems to have a mind of its own. 

      For starters, I woke up at around 6:30 am to have some quiet time. Though this was a bit late than our usual, the summer routine started to kick in and kids supposed to be up an hour later.  I was just about to prepare my morning cup of Mango Ceylon tea when my two boys began running around the house playing tag.  Next thing I know, daughter #2 complained that she's already hungry.  What more can I say?  So long quiet time! 

     Breakfast was a quick meal of quinoa, baked luncheon meat and leftover Sauteed Corned Beef. Sounds like a feast?  Well, let's say mom was able to get about 1 slice of meat and about a tablespoon of corned beef to go with a quarter cup of quinoa.  Yup that's how hungry my gang was! Of course, I wasn't able to take any pictures.  

      It's the just the middle of the week and I realized that my stock of pre-cooked meals has already depleted.  Since the kids were okay for a late lunch, I made a huge batch of this easy yet super delicious White Bean & Pasta Soup. It came out good as usual. The downside, it only lasted until dinner.  This meant I have to cook again the following day.  

       Baked goods are a staple in our home.  When I started this No Sugar Challenge, I told myself, I will not bake anything to avoid any temptations.  Of course, this was not possible as I have  an always hungry crowd at home.  The swimming lessons didn't help either.

       Accepting defeat, I baked the kids a batch of brownies. I was scheduled to test a product so I opened the package of a new brownie mix and just followed the instructions on the box to the tee. This helped me to have the courage not to taste the batter or the end product.

       Most of the time, I will go cuckoo when the result didn't come out exactly as what the picture on the box looks like.  The kids are more forgiving than me.  As long as it tastes good, they are happy.  As for me, the imperfections were enough for me to cringe and stay away.  Saving me in the process.

       Okay, I know the picture looked good and I'd say the brownies must have tasted good because the kids and my husband all liked it.  I confess, I was a bit (super, extra) cranky the whole day. Not sure if it's allergies or a sugar withdrawal symptom but I had been sneezing the whole time.  By dinner time, I was forced to take an anti-histamine medicine which never failed to make me drowsy.

     On a day like this, my source of comfort would have been a nice big piece of tiramisu or a super creamy NY style cheesecake.  But nothing is available at home.  To fix my sugar craving, I had about 2 cups of ice cold watermelon.  The sweet treat was a piece of heaven!  I could have had more but the medicine took effect.

        I was knocked out at 10 pm.

       Do you experience sugar withdrawal symptoms?


- Roz

    

7 Days No Sugar Challenge - Day 1

    Yesterday was the start of the 7 Days No Added Sugar Challenge. For a self confessed dessert fanatic, this is a real big deal.  As a little trivia, it was my sweet tooth that motivated me to teach myself how to bake again after my children were diagnosed with food allergies. I remembered the day when I told my kids this "Just because you can't have wheat, dairy, egg, soy, nut and peanuts, does not mean that you also can't have a cupcake, doughnut or ice cream.  We will make our own!"  That was almost 4 years ago and up to now I haven't stopped.  

     Anyway, when I was asked about the challenge.  I didn't hesitate a bit.  For months now, I have been curious about the growing Sugar Free diet trend. While researching about food allergies and the importance of gut health, big importance was emphasized regarding the bad effects of both natural and artificial sweeteners.  

     Day 1 turned out fine.   Even though the challenge allowed the use of a little stevia, I opted to be a purist and have only the natural sugars in fruits and vegetables.  What did I ate?  

For breakfast, I had a protein packed one which consisted of:

       1/4 cup cooked quinoa

       3 Tbs. Oven baked breakfast potatoes

       1 pc. organic hotdog 

      Since I can't have my favorite light and sweet coffee, I had a big mug of Double Green Matcha Tea.  

     The kids have their swimming lessons the whole week. So for lunch, we all had the stew which I cooked yesterday.  They usually eat theirs with steamed white rice.  For me, it was  

      1/4 cup cooked quinoa

     1/2 cup Pork Menudo (Pork chunks, potatoes and bell peppers slowly simmered in a seasoned tomato sauce)

     Since I started to crave for something sweet around 4pm, (the kids were having marshmallows dipped in melted chocolate for snack), I decided to make a smoothie with the fruits I have on hand. This one had strawberries, blueberries, banana, flax milk and some ice.   I had about 2 cups worth of smoothie so I'm still full.  Oh before, I forget, I also had a handful of low sodium potato chips. With four kids enjoying their food right in front of me, it is so hard to resist.

        For dinner, I had a bowl of Pork Spareribs Sinigang (pork and vegetables boiled in a tamarind based broth).   We had a late dinner because we went grocery shopping.  This probably helped because I never even thought of dessert afterwards.  Maybe the 2 liters of strawberry infused water which I kept drinking the whole day might have helped too.  What do you think?

         So far, so good.  Will it last?  Let's see...


- Roz

       

52 Weeks of Simple Changes for a Healthier You Series

    I can't believe it's July already!  The first half of 2014 went really fast for me.  How about yours?  Were you able to keep your New Year resolutions?  I confess I wasn't.  But hey, we could always start again.    

    Since we're on the topic of starting. Last month,  I received the results of my annual physical exam.  I confess it has been two years since I had one. To my delight, all my numbers including cholesterol, glucose, sodium and iron came out normal. For someone who has thalassemia since birth, the later was one exciting news.  I can't help but smile when my doctor said "I don't know what you are doing how you got this results.  All I can say is Keep it up." 

    A few days later, my husband's results came out.  To our surprise, his results were a total disappointment!  Aside from his shell fish allergy which we've known for ages, it turned out that he is also allergic to egg, dairy, rice, oats, wheat, barley, rice, corn, soybean and several types of fish including tuna and salmon.  On top of the new allergens we have to deal with, his cholesterol level is through the roof.

    Our friends who are in the medical field were boggled why his doctor haven't prescribed him some medications yet.  According to our primary care doctor, he's giving my husband 3 months to lower his cholesterol the natural way.  This meant being active, exercising more often and most of all diet change.  If my husband's numbers haven't changed or God forbid increased, the doctor will have no choice but to put him on maintenance medication which has adverse side effects on other organs.

     When I first learned about my husband's results, I can't help but ask "How can it be?".  For more than 3 years now,  I've been on top of our family's food and nutrition.  Since the kids were on a limited diet, I've been extra keen to make sure that the food I prepare is not only tasty but most of all nutritious.  So far, all the children and I don't have any issues with our current medical tests.
     
     What's the difference then?  We all eat almost the same meals everyday.  As I look back and reflect on what other things I could do to help his health, it hit me.  My kids and I have habits which my husband doesn't have.  It may seem too simple or insignificant at first but I believe it is the small things that made the huge difference.

      As I help my husband acquire these new habits, I decided that it is also the best time to answer most of the questions I receive from readers and friends about healthy living.  For the next 52 weeks, I'll be sharing the small changes the kids and I made for the past 3 years which resulted to:
   
        * less nutrient deficiencies (even on a limited diet)
        * good numbers on cholesterol, sodium, blood pressure, iron
        * steady weight loss of me and weight gain for Child #3
        * lesser asthma attacks and medications
        * clearer skin and lesser eczema outbreaks
        * fewer sick days
         and more.
      

      Because a journey is always better and more fun with friends, I would like to invite you to join us in this 52 week (Yes, it's a full year) Challenge.  Every Saturday, you will receive a newsletter from me that's filled with budget friendly tips and a recipe or two that will help you and your home become healthier each week.   I promise, each step will be simple and yes, I will never fill your mailbox.
        

       So what are you waiting for? Are you in for the Challenge? Subscribe below and let's all start getting healthier.

- Roz

Subscribe to 52 Weeks of Simple Changes to a Healthier You Series

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Disclaimer:
      I am not a medical professional.  All the tips that I will write in this series are based on our family's experiences and with the full consent of our doctors.  My intention is to give ideas and not to diagnose or treat any medical conditions.  Always consult with your doctor.

Friday Freebies: Weight Loss thru a Gluten Free Diet Ebooks

      The first week of February has just passed.  Are you still on top of your New Year's weight loss goals and activities?  If you are someone like me who easily gets bored, I'm pretty sure you are now hunting for new recipes to add to your usual regimen.  

       For those who are currently using the gluten free diet as part of their weight loss program, I have a treat for you. I just found these Free ebooks are filled with information, recipes and guidelines to help you stay on track.  Download one or even all of them at no cost today. 

       Have a healthy and happy weekend!

- Roz

                

Friday Freebies - Quinoa Recipe Ebooks

       Late last month, I decided to finally try to add something new in my diet.  That new food find is quinoa.  Though I have bought a bag more than three months earlier, I never had the courage to actually cook it.  

       To my surprise, this gluten free grain or to be more specific - seeds, is very easy to prepare and versatile.  Just like my long time love --- the rice.  The good thing about quinoa is that it is very high in protein.  Also, it holds its texture quite well.  I can make a big batch and keep it handy in the fridge.  It is also great warm, at room temperature and cold.  Are you curious now?

      Anyway, if you haven't been in the craze yet, I found some free ebooks today worth checking out.  Each is loaded with information and even recipes to help you feel less intimidated.

        Do you have a favorite quinoa recipe?  I love to hear it.

        Have a great weekend.


- Roz  

Friday Freebies: Juicing for Detox & Weight Loss Ebooks

          Hello Food allergy friends!  I can't believe it's already Friday.  I know I have been missing in action lately.  I have been cooking non stop for my hungry swimmers and I barely have enough time to sit.  The more I try to make them physically active, the more they kept on asking for food.  Can you relate?

 

           Anyway, one of the most asked questions I get from friends and readers is about Juicing and Detox.  I don't consider myself an expert on this topic. However, I've done some juicing for months now and even did Dr. Oz's 3 day Detox program. 

 

            I love the idea of juicing or making smoothies because it enables me to get the recommended amount of fruits and vegetables without having a big fuzz about it.  Okay, I confess, I am a meat and potato type of girl and I'm not a consistent follower of the juicing diet.  However, I devote at least 3 days a month for juicing/smoothie detox because I love how light my body feels when I do so.  Plus, it inspires me to make healthier food choices. 

            If you are looking for ideas and recipes for juice detox, here's my Friday free download treat for you.  Take note, I didn't try all the recipes here but I'm sure you will find one that you like.  My tip if you're feeling hesitant, pick the concoction that includes your favorite fruits and veggies.  If you already like their individual tastes, chances are you might like the combined flavors as well.

           TGIF!

- Roz

 

             

Indian Spiced Roasted Chicken with Steamed Broccoli

           It's the middle of the week and if you are like me, you too, are already struggling to cope with a  hungry gang.  Since deliveries aren't in my speed dial anymore, I have to come up with easy to make, tasty, healthy and of course food allergy friendly dishes from the remaining ingredients in the fridge.  Just so you know, I do most of my grocery shopping Friday nights. 

 

             One of the easiest dishes I like to prepare is roasted chicken and steamed frozen veggies.  The trick I use to make my "eaters" always excited is to vary the seasonings for the chicken.  Inspired by the flavors of the kid friendly Chicken Curry dish the children like so much, I decided to formulate a new rub for the chicken.   The result was a big hit.  Accompanied by the super easy Lemon Infused Steamed Broccoli, this combo became a real life saver on busy days.   

 

             Just a quick note, the cayenne pepper is optional.  That is, if you or the people who will eat prefer to have some kick.  For my children, I only use a pinch because Child#3 is not a fan of hot/spicy food.  Feel free to omit it if you know your child is sensitive. 

 

            Sun is still out so I'm running to the pool.  How do you relax on a busy summer day?

 

-Roz

 

            

 

 

 

Ingredients:

 

1 whole chicken (around 5 lbs. or 7 pcs. chicken thigh-leg combo)

3 tsp. garlic powder

1 tsp. ground black pepper

1 tsp. chili powder

3 tsp. sea salt

1 1/2 tsp. curry powder

1/2 tsp. garam masala

1/2 tsp. cayenne pepper (optional)

1 Tbs. olive oil

 

1. Preheat the oven at 375 degrees. If using a whole chicken, line a roasting pan with aluminum foil.  Otherwise, line a 9x13 dish with foil. This is for easy clean up later.

2. Prepare the chicken or chicken pieces by patting it dry with a paper towel.

3. In a small bowl, combine the spices and oil to make a paste.

4. Rub the chicken with the spice rub.  Make sure you put some of the spice mix between the meat and skin of the chicken. 

5. Roast uncovered for about 2 hours (whole chicken) or 1 1/2  hours for chicken thigh and leg.  Check with a meat thermometer or cut on the thickest part to make sure that it is cooked all the way through.  Depending on the oven  and the weight of the chicken, you may need to cook it a little bit longer.

6. Once cooked, let it rest for at least 15 minutes before cutting.

 

Steamed Lemon Infused Broccoli

 

1 lb. frozen broccoli (you can also use fresh but it will take longer)

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1/2 tsp. garlic powder

1 tsp. extra virgin olive oil

1 tsp. lemon zest

1 tsp. lemon juice

 

1. Steam the broccoli until it reached your desired tenderness. If using frozen ones, you can microwave it for 4 minutes on high.

2. Drain the broccoli.

3. In a big bowl, combine all the seasonings.  Toss the cooked broccoli until well coated.

4. Serve warm.



 

Sugar Plum Fruit?

      I confess I am not a big fruit and vegetable eater.  As far as I can remember, I always gave my parents a hard time when it came to this food group.  So when two of my children turned out to be picky plant eaters, I wasn't surprise at all. 

 

      Though I can't literally force my non herbivore kids, I love to bring them to the Farmer's Market.  This gives them the opportunity to see various fruits and vegetables. Hopefully, the colors will get them curious enough to try to taste something new. 

 

       Yesterday was a special discovery day.  Did you know that there is an actual fruit that's called Sugar Plum?  All the while, we thought sugar plums just exist on children's story books.  Does Sugar Plum Princess or Fairy ring a bell? 

 

        Anyway, this fruit that looks like a big red grape which has a big pit in the middle is a must try.  It's juicy and tastes like a very sweet nectarine. My 2 fruit eaters love it.  I even got hooked.  Child #2 and #4 even tried it without hesitation.  Will they eat it again?  I'm not sure but it's definitely worth a shot.

       

        Have you tried these Sugar Plums?  Did you like it?  Love to hear from you.

 

- Roz 

 

 

 

Best Vegan Banana Snack Cake - Without Gluten and Soy Too

      When I first learned about my children's food allergies, I didn't worry much about regular meals.  Since our family are big rice and stew eaters, I know the changes will not be as drastic. My head started spinning however, on how will I replace their favorite baked goods. 

       I am not from the South but I always have some baked goods on hand.  Snack cakes in particular are a mainstay in our kitchen.  Sounds unhealthy?  Not really! In fact, I bake those little treats to make my kids especially Child #2 and Child #4 eat more veggies and fruits.  

       Before their food allergy diagnosis, I make snack bars loaded with zucchini, carrots, apples, or whatever vegetable or fruit purees I can get my hands on.  We even came up with weird names such as Z bar and Monkey bar just to hide what's inside that treat from my pickiest vegetable/fruit eater.  Call me crazy but I did that just to give the kids their recommended amount of the healthy stuff without much fight.

       When the doctor told me to remove Wheat, Egg, Dairy, Peanut, Nut and Soy in our diet,  I was like "Are you kidding me?  How can I possibly bake something without those ingredients?" After a few months of trial and error, I'm slowly learning to bake again. 

      So far, this recipe for a Banana Snack Cake is hands down the best we've had since our diet change.  Texture wise, it's soft and moist, you wouldn't even think it's free of eggs and gluten.  Just frost it and decorate, you'll have a yummy allergy friendly birthday cake in no time.  You can even make regular cupcakes using the same batter by adjusting the baking time to 16 - 18 minutes.

       Please take note that I specifically use a certain flour mix for this recipe.  Though there are so many ready made gluten free  flour mixes available out there, some great, not so great and some meltdown worthy, especially if you can't use eggs, I decided to take the guess work out for you.

       Food allergies or not, I hope you'll give this one a try.  If you do, just don't forget to let me know. 

      Have a great weekend!

- Roz
          

 

Ingredients:
3 Tbs flax meal
9 Tbs lukewarm water
1 cup sugar
1/2 cup canola oil
2 3/4 cups mashed very ripe bananas
1 Tbs mayonnaise (I used Vegenaise Soy free)
2 tsp vanilla
1 1/2 tsp baking powder
1 tsp baking soda
2 cups Gluten free flour mix (See below)
1/2 tsp salt
1/4 cup flax milk
1/4 tsp rice vinegar
extra oil to grease the pans

1. Preheat oven to 350 degrees. Line 2 9-inch pans with aluminum foil and lightly grease with oil.
2. Combine flax meal and water in a small bowl to make flax goo. Set aside.
3. In a separate container, mix vinegar and milk. Set aside.
4. Sift the gluten free flour mix, baking powder, salt and baking soda in another bowl.
5. Using an electric mixer, cream the oil and sugar for about 2 minutes.
6. Add the flax goo, mashed bananas, mayonnaise and vanilla. Mix until well combined.
7. With the mixer running on low, alternately add the flour mix and milk mix.  Start with 1/3 of the flour and 1/2 of the milk.  Make sure to end with the flour mix. 
8. Divide the batter to fill the two pans.
9. Bake in the oven for 25 - 28 minutes.  Use the toothpick test to check if it is done.  (Poke the middle of the cake with a toothpick.  When the toothpick comes out clean, the cake is ready.)
10. Transfer to a rack and let it stand for 5 minutes before lifting it from the pans.
11. Let it cool completely before frosting or cutting into bars.

Gluten free Flour Mix c/o Connie Sarros
2 1/2 cups rice flour
1 cup potato starch
1 cup tapioca flour
1/4 cup mung bean flour
2 Tbs. xanthan gum

Sift together, transfer in an airtight container and store in a cool dry place.  Above measurements will give you 5 cups of GF Flour mix.

* Except for the xanthan gum, all these flours are individually available at your local Asian store.  They are very affordable ($1 -$3 a bag and watch out for sale too) and you'll have more than enough to use for other recipes. 

30 Healthy Desserts You Can Eat Everyday Ebook

    

        Looking for ideas on Raw, Paleo, Gluten free and Vegan Desserts? Check out what I just got today at no cost. This Ebook by Nathalie Lussier features easy recipes without cooking or even baking. Isn't that great? Just a little heads up though, it contains a lot of nuts as ingredient so if you're allergic to any, you may find it frustrating.

 

        We are nut free at home too but since the download is free and I saw some quite interesting recipes, I think it's worth a try.  It's just a click anyway.

 

         If you want a copy, hurry grab one now before you have to pay for it!

         Have a great weekend!

-Roz

 

Waist Friendly Crispy Oven Fried Chicken Wings

      Wow!  It's already the 11th of February and I am just here on my first post for the month.  Did I get tired of cooking and finally gave up sharing gluten, dairy, egg and soy free dishes?  Of course not!  Actually, I was quite busy in the kitchen, experimenting on new recipes to recreate my family's well loved comfort foods. 

      Fried chicken wings is one of our all time favorites.  Though it is easy to drench the wings in sauce and let it bake in the oven, there is something so special about that simple wing with crispy coating.  Since I am also trying to lessen our consumption of fried foods too, (okay I confess losing 20 lbs is on my to do list this year),  I decided to play with my gluten free flour collection and my new non-aerosol oil sprayer. 

      After much thought and some trial runs,  I finally came up with this recipe.  The simple technique of misting the coated wings with oil before baking has brought successful results --- crispy coating, juicy meat and yes, way less calories than its deep fried counterpart.  Warning! This is highly addictive so make sure you have company when you make this. 

Ingredients:

24 pcs chicken wings (thawed)
1 cup cornstarch
1 tsp fine ground sea salt
1/2 tsp garlic powder
1/2 tsp paprika
olive oil or canola oil in a container with spray

1. Preheat oven to 400 degrees F.
2. Line a baking sheet with foil and lightly spray with oil. Set aside.
3. In a shallow bowl, combine cornstarch, sea salt, garlic powder and paprika.  Mix well.
4. Coat the chicken wings with the flour mixture and arrange on the prepared baking sheet.  Make sure each piece is not touching each other and has enough space around. 
5. Lightly mist the coated chicken with oil.
6. Bake for 45 - 55 minutes of until the chicken has a golden brown color and the juices are clear with when pierced.
7. Take out of the oven and let it rest for 5 minutes before serving. 
8. Serve with your favorite sauce.

Enjoy!

- Roz

      

January Healthy Reading - Hungry for Change

          I am a firm believer that knowledge is an important component of a healthy mind.  So for 2013, I will be sharing with you the books I am reading every month. 

 

          For January, I decided to grab a copy this book by James Colquhoun and Laurentine Ten Bosch from the library. This book caught my attention because it contains insights, recipes and tips for healthy body using food as medicine. Quite interesting especially for us with food allergy concerns.

  

Hungry for Change: Ditch the Diets, Conquer the Cravings, and Eat Your Way to Lifelong Health 

          Have you read this book?  I love to hear what you think.  If not, I hope we could read this book or cook together this month. 

- Roz