Welcome to September everyone! Yesterday marked the return of rain in western Washington. Sad knowing the local farmers markets will be closing up soon.
Salads are something that I think people are intimidated by. “What to put in them?” “They’re not filling enough.” “Too expensive.” (at least in the case of fast food salads, those are another story). I’ve been trying to make more salads for lunches and dinner even breakfast in some cases. Interestingly enough, they had been some of my most filling meals.
I think it’s important when making a good salad is to remember that it needs some good sources of fat and protein in addition to the veggies. Whether you like to add beef, chicken, shrimp, eggs or bacon, all combines to a great blend. I use a simple balsamic vinegar/olive oil mix for my dressing. However, there’s scores of homemade dressings around the net that are easy to make, cheap and won’t contain all the weird stuff that premade ones too.
Chicken, bacon, spinach, balsamic vinaigrette. (total cost = <$1)
Hard salami, hard boiled eggs, green leaf lettuce, balsamic vinaigrette. (also less than a buck)
What’s in your salad?
Marisa
closeAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
Site: http://lowcarbnorthwest.com
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I’ve been doing a lot of reading over the summer. Reading can be fun again after college, when usually the only reading done are required textbooks. Here’s what I’ve finished recently:
Michael Pollan – “The Omnivore’s Dilemma” and “In Defense of Food”
Marion Nestle – “What to Eat” (She also has several other books including “Food Politics” and “Safe Food” which I have not read yet, definitely worth checking out).
Eric Schlosser – “Fast Food Nation” as I mentioned in an earlier post.
Also checked out the Primal Blueprint Cookbook by Mark Sisson – because you can never have too many recipes! Featuring dishes with ingredients you might never have used before, like oxtail, liver and beef bones with marrow.
I just finished “In Defense of Food” this evening and so far, it’s been one of my favorites. I would definitely recommend it to anyone curious about “simplifying” their eating and just getting back to a healthier way of living. He even breaks the book down into simple rules (if it couldn’t get any easier)”
“Eat food. Not too much. Mostly plants.”
For those who might ask, “Well, what is food? Is it Lean Cuisine meals? Is it tofu?” he even breaks that down into simple to follow guidelines:
- Don’t eat anything your great grandmother wouldn’t recognize as food (he uses Go-Gurt as an example).
- Avoid food products containing ingredients that are unfamiliar, unpronounceable, more than five in number, or that include high-fructose corn syrup.
- Avoid food products that make health claims (think whole grain and vitamin claims on things like Froot Loops and Cocoa Puffs).
- Shop peripheries of the supermarket and stay out the the middle.
- Get out of the supermarket whenever possible (farmers’ markets or CSAs, anyone?)
- When eating plants focus on leaves instead of seeds/nuts.
Other suggestions include: buying a freezer (for meat and produce storage) and growing your own food as well if possible.
I think the best rule of thumb is just to live simply and eat simply. Enjoy the outdoors, get off your computer whenever you can, spend time talking face to face (instead of texting or emailing) while enjoying a nice, home cooked meal. It’s getting tough these days though.
Any thoughts?
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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BEFORE (three medium size zucchini):
AFTER (approx. 1 oz. of chips):
Simplest way to get your crispy snack fix – wash and chop up some zucchini, stick them in the dehydrator for approx. 8 hours (do it before you go to work or play 
) and you’re set! I made a plain batch (they even taste sweet because of the natural sugars) but you can add anything from olive oil, sea salt, garlic powder, curry powder, etc. Use larger zucchini for using with dips like hummus.
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
Site: http://lowcarbnorthwest.com
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Here’s some more local (and chain restaurants) in the area that offer gluten-free choices and menus, in addition to Anthony’s and Harbor Lights that we posted about earlier:
Woody’s on the Water in Tacoma (1715 Dock Street) – I ate here recently and they were very accommodating with gluten/dairy free choices. Try the delicious sesame seared tuna during happy hour, served with wasabi and soy sauce (not gluten free). Woody’s also offers two gluten-free beers on their drink menu. They also offer some gluten-free desserts like a flourless chocolate cake, but you’d have to ask for that on site.
Woody’s on the Water Gluten-Free Lunch Menu (thanks to TacomaMama.com)
Woody’s on the Water Gluten-Free Dinner Menu (thanks to TacomaMama.com)
Many of the appetizer choices can also be made gluten-free by substituting out crackers, crostini or chips.
Outback Steakhouse (though a chain restaurant) in Tacoma/Federal Way/Seattle area locations has a gluten-free menu online (PDF) and at their restaurants. I find their steaks somewhat salty sometimes though.
Moon Rise Cafe in Lakewood offers homemade, gluten-free baked goods. I highly recommend all their other food as well!
The Old Spaghetti Factory (locations in Tacoma, Seattle, Spokane, Lynnwood, Tukwila and Vancouver, in addition to most of the West Coast) has a gluten-free menu and serves gluten-free pasta, though they do mention that cross-contamination can occur.
Corina Bakery in Tacoma also offers gluten-free cupcakes (in addition to vegan and lower sugar). They use bean and rice flours and can sweeten with fruit/fructose. Pick some up before heading to The Grand Cinema!
Any suggestions or favorite restaurants in the area that fit your eating style? I know several restaurants in the area that do not have a separate, physical gluten-free menu but will personally adjust your meal to fit whether it’s gluten-free, dairy free, vegetarian etc. (Adriatic Grill mentions this on their menus).
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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This simple recipe has become a quick favorite of mine, either “plain” or combined with eggs, chicken or beef. It makes for a filling and tasty lunch that’s fresh. Many people have never used baby (or regular) bok choy (hint: it’s a variety of cabbage) but it’s a very versatile and delicious veggie. Here’s the nutrition facts.
I sauteed washed, raw broccoli and baby bok choy (about 3 oz. of each) with a splash of wheat-free tamari. You could serve an entire meal, paired with a good cut of meat and possibly some cauliflower rice.
Cooking with Bok Choy
Other Baby Bok Choy recipes from about.com:
Stir-Fry Baby Boy Choy (this recipe uses ginger, sugar, salt, soy sauce and sesame oil – I personally like just the soy, ginger and sesame oil, but experiment!)
Braised Bok Choy (with chicken broth and bacon)
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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Ingredients: WATER, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, CORN SYRUP, SKIM MILK, LIGHT CREAM, CONTAINS LESS THAN 2% OF SODIUM CASEINATE, NATURAL AND ARTIFICIAL FLAVOR, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, BETA CAROTENE (COLOR). CONTAINS: MILK.
Two things I realized today:
1. I’ll stick to my full fat whipped cream (or coconut cream).
2. Also, apparently Cool Whip comes in: Regular, Extra Creamy (addition of skim milk it look like, at least it’s not a chemical?), Light, Free and Sugar Free varieties (aspartame sweetened).
I stumbled upon these two articles from Wired magazine and the Consumerist. Good reads if you regularly imbibe in the ‘whip.
Wired Magazine: Cool Whip
Consumerist: Cool Whip is Lube
Also check out the 12 day Cool Whip Experiment.
12 day Cool Whip Experiment
I feel a little weird categorizing this post under “Foods”, actually…
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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While fruit can be a great sweet snack, sometimes a warm, baked treat from the oven is a special thing. Recently, we were looking for a desert to bring to a paleo housewarming party and used a simple, yet delicious cookie recipe. Great for making ice cream sandwiches with coconut milk ice cream as well!
Almond Cinnamon Cookies (usually makes about 20-22 small cookies)
Adapted from this recipe
1 1/4 cup almond meal
1/4 teaspoon baking soda
1/4 teaspoon cinnamon
1 egg
2 tbsp honey or real maple syrup (tweak this for your taste, this adds just a touch of sweetness)
optional ingredient – raisins (4 per cookie). Makes the cookies look pretty and replaces the sweetness if you choose to add less honey/maple syrup.
You can also add a 1/4 cup of chopped nuts (pecans or walnuts) to the mix. They really smell like oatmeal raisin cookies when they’re in the oven when they have the nuts and raisins in them!
Mix all ingredients together (use a sturdy wooden spoon!). Use your hands (you can grease your hands if the batter is too sticky) to form little balls and place about 2 inches apart from each other on parchment paper-lined baking sheet (I’ve used foil on a tray coated with some coconut oil as well). Bake at 350 degrees for 12-15 minutes. Allow to cool before removing.
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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After constructing the $10 Jerky Maker, we wanted to try an *actual* dehydrator. Luckily, Goodwill had an old Ronco one on sale for $1.50. This time we also marinaded the meat using a quick boiling method (instead of a dry rub like last time) with two different marinades: one, a spicy hot sauce and the other, a blend of Worcestershire sauce (Lea & Perrins is gluten free, however it does contain HFCS and molasses), soy sauce (not gluten free, contains wheat. Consider wheat-free tamari for no gluten – perhaps coconut aminos could work if you want a no soy option? I have not tried this personally, use at your own risk!)
Personally, I liked the results of the box better (seemed like a more even distribution of heat, since the dehydrator has no fan and one must rotate the drying trays). However, I think I’ll keep the dehydrator around for things like zucchini chips and dried berries.
3 lbs., 4.9 oz of raw meat resulted in 1 lb., 1.1 oz of finished jerky. Photos by Miso Studios.
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
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Looking for a cold treat this summer that won’t send you into sugar shock? Does dairy send your stomach into a lactose intolerant frenzy? Look no further! This berry sorbet is versatile and doesn’t even require an ice cream maker, just a blender or small food processor.
Combine:
1 cup frozen berries (I’ve tried raspberries, blueberries, strawberries, cherries and combination of them as well!)
- make sure they have no sugar added, they should be sweet enough already.
1/4 cup coconut milk
- a 14oz can runs usually about 99 cents at your local grocery store. If it’s pricey or they don’t carry it, check out any Asian supermarket.
You can always tweak the amounts as well. Increase your berries to up to 1.5 cups or increase the coconut milk for a creamier treat. Put both in your food processor/blender and combine until smooth. Voila!
Below is my strawberry creation:
It’s enough for a single serving and ends up around 150 calories for the whole thing as well. It’s the perfect amount to eat, alas you can’t freeze it (unless you want a giant block). However, if you’re thinking popsicles, pour this mix into some cups and add some sticks!
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
Site: http://lowcarbnorthwest.com
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Growing up, chili always had beans. Whether making it at home (it also had corn there too), from an aluminum can or at a chili cheese dog at a restaurant, the mix was always loaded with pintos, kidneys and black beans as well. Imagine my surprise when I was informed that “real” chili has no beans at all! Even better – it fits perfectly with a primal/low-carb/paleo diet!
I used the “Best Chili in the World” recipe from Mark’s Daily Apple for my venture. I did make some omissions/substituions as well: no pasilla pepper, a green bell pepper instead of a red bell pepper, three fresh jalapeno peppers instead of the canned chipotle chili and no beer. Some readers may choose to keep that last one though (I supposed gluten-free beer could be use as well)! I also used some ground cinnamon instead of a cinnamon stick to get more flavor in.
The cinnamon really adds a great spicy flavor, it’s definitely something I want to use in meat dishes more. Definitely add fresh cilantro fresh before you eat – it’s a great addition to the dish!
This chili really satisfies any hunger. The concoction is bright and colorful from fresh white onions, bell peppers and large pieces of tomatoes. Eat plain, topped with a small amount of cheese and lime like Mark suggests or spoon over chopped lettuce for a delicious, filling taco salad. Better than anything you’d get at Taco Bell.
MarisacloseAuthor: Marisa
Name: Marisa
Email: plannetofmars@hotmail.com
Site: http://lowcarbnorthwest.com
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