Jack and Grace Favorites

Jack and Grace Favorites (17)

Everyone with Fructose Malabsorption tolerates different levels of fructose and has their own unique gut and gut voice. It is best to make a list of what feels good and what doesn’t, listen to your gut voice, and remember it is all about the daily balance. 

Some of these recipes have fresh vegetables that are higher in fructose.  Our family is choosing to eat these vegetables in moderate levels rather than choosing to eat products that are highly processed and contain artificial sweeteners that are high in fructose.  When eating these vegetables we make sure to balance our fructose and glucose levels like mentioned in my blog the Cliff Notes® on Sugar Digestion.

 

Sunday, 14 July 2019 00:27

Low Sugar "Puppy Chow"

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My daughter is 12, has Fructose Malabsorption and recently was asked to go with her friend to their cabin.  She was super excited, but also very anxious at the same time.  Three days, two nights away from home at a lake with a good friend up in the Northwoods sounds magical when you are 12.  But, when you have Fructose Malabsorption food fears creep into your thoughts and elation quickly becomes apprehension.  You can quickly spiral and decline into full on angst!

What am I going to eat?

How will I know the food is safe if we go out to eat?

What if I get an upset tummy?

This was my daughter last week.  She was thrilled to be asked, and so scared at the same time.  

But, we have been dealing with Fructose Malabsorption for 7 years.  We have tackled preschool picnics, 1st grade Valentine's parties, hockey banquets, sleepovers and school carnivals.  2 nights away at a cabin-no big deal-we got this!!!  

We packed glucose tablets, shopped for safe snacks, and decided we would make a special treat that we know is safe and low in sugar.  We decided to make puppy chow AKA muddy buddies.  Every kid loves puppy chow and the more I thought about it the more I realized it would make a great recipe for my latest sugar experiment (see below). 

Recently I have been experimenting with reducing the sugar in every recipe by 1/2.  Here is an excerpt from my very scientific study and resulting blog: My Sugar Experiment.

 

  1. Make an observation:  My kids, let's be honest me, too, adore baked goods!  We love baking together.  It is one of the ways I can get my preteen and teenage children to interact me.  It truly is like I am dangling the golden carrot in front of their face.  But, it's actually a cookie, brownie or breakfast bread.  "Kids, if you come and bake with me we can have a special afternoon treat."  This addiction is hard when you have Fructose Malabsorption and are limited to 15 grams of fructose per day.  We know that 1 tablespoon of sugar has 12 grams of sugar in it.  That means there are 6 grams of fructose in each tablespoon of sugar.   That is a lot of fructose when a chocolate chip cookie recipe calls for 1.5 cups of sugar.  The odds are stacked against me here.  I love to indulge in baked treats, but I need to be so careful.  
  2. Ask a question:  Could I the reduce the amount of sugar in our favorite beloved recipes and still like them and will my kids notice?
  3. Form a hypothesis, or testable explanation:  If I remove 1/2 of the sugar in our favorite recipes like:  banana bread, homemade ice cream, chocolate cake, pumpkin bread and cookies will my family notice the missing sugar?  Well, this was certainly a reason to start baking, and luring my kids into the kitchen to bake with me.  Are you curious how I duped them?  I actually altered the recipe card before we baked together...so sneaky of me.  wink
  4. Make a prediction based on the hypothesis:  They will totally notice the difference!  They will be able to taste the lack of sugar.
  5. Test the prediction:  First sugar experiment:  bake banana bread.  Result:  no comment.  Second sugar experiment:  make homemade chocolate chip ice cream.  Result:  no comment.  Third sugar experiment:  bake chocolate chip cookies.  Result:  no comment.   You get the idea..no comment, yes no one even mentioned a difference in taste or texture.  They loved it all and devoured it all!  
  6. Iterate: use the results to make new hypotheses or predictions:  My kids have truly no idea that their favorite treats are actually healthier and missing 50% of the sugar.  WOW!

So why not try this hypothesis with puppy chow?  I knew I could reduce the sugar in the chocolate chips by purchasing extra dark chocolate chips.  My local co-up sells real peanut butter without sugar-that's a win!  And, why do puppy chow recipes call for 1.5 cups powdered sugar?  That's a gut bomb waiting to happen.  Basically,  you just need the powdered sugar to coat the cereal squares.  We reduced the powdered sugar to 1/2 cup.

Basic Puppy Chow Recipe:

In a large bowl microwave 1 cup dark chocolate chips on low in small increments until chips are melted.

Add 1/2 cup no sugar peanut butter and stir.

Stir in 9 cups Corn Chex.

Add this mixture to a large ziploc bag, add 1/2 cup powdered sugar, seal the bag and shake it.

Long story, short...not really....I like to give you all of the details.  The puppy chow was a success!!!  No one noticed the lack of sugar, in fact they devoured it.  

 

***Next time I am going to try straight up unsweetened dark baking chocolate-a great suggestion by my good friend who is a dietitian.  This would reduce the sugar amount even more!

Wednesday, 14 November 2018 14:51

Grace's Homemade Chex Mix

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Holiday meals and holiday treats can be a minefield for someone living with Fructose Malabsorption.  We have found at our house that it is best to make our holiday favorites from scratch.  That way we can control the ingredients and; therefore, know what we are eating is a safe choice for our body.

One holiday favorite we perfected last year was “Chex Mix”.  Grace really struggles when she can’t eat what her cousins are eating-foods riddled with fructose that come in bright, shiny packages like commercially produced Chex Mix.  

It can contain malted barley syrup and corn syrup solids-additives that are not safe for Grace or anyone with Fructose Malabsorption.

Last year we decided to tackle this recipe. Grace and I were on a mission to make the best tasting “Chex Mix”, one that both she and her cousins would love.  

It took Grace and I two trips to two different grocery stores to find safe ingredients, but it was worth it. Watching her hanging with her cousins, eating the same snacks while waiting for Thanksgiving dinner to be served was worth all of the work.


Grace's Homemade Chex Mix:

Ingredients:

  • 3 cups Corn Chex
  • 3 cups Wild Harvest Organic Wheat Squares
  • 2 cups Cheerios
  • 1 bag Glutino Pretzel Twists
  • 1 box Alessi Thin Breadsticks (broken up into pieces)
  • 6 tablespoons butter
  • 1.5 teaspoons salt
  • .75 teaspoon garlic powder
  • .5 teaspoon onion powder
  • 4 teaspoons soy sauce
  • 4 teaspoons apple cider vinegar
  • pinch cloves
  • dash hot pepper sauce

Directions:

  1. Preheat oven to 250 degrees.
  2. Mix together all of the dry ingredients.
  3. Melt the butter in a separate bowl in the microwave.
  4. Add the remaining ingredients to the melted butter, stir well.
  5. Add the wet ingredients to the dry ingredients, stir well.
  6. Cook the mix for 75 minutes in a jelly roll pan or x-large glass dish, stirring it every 15 minutes.
  7. Spread the cooked mixture onto paper towels to cool.

Tips:

  1. Worcestershire sauce is not safe.  It contains either corn syrup or molasses.  However, it is easy to make your own Worcestershire like sauce.  If a recipe calls for 1 tablespoon Worcestershire mix together 2 teaspoons soy sauce, 2 teaspoons apple cider vinegar, a pinch of dried cloves and a dash of hot pepper sauce.
  2. When a recipe calls for hot sauce we use Sky Valley Sriracha Sauce.  It is made with real sugar.
  3. This recipe could be a good challenge recipe if you are following the FODMAP program and are in the challenge phase.  You would want to only use the onion or garlic.  Remember to add this recipe to your food journal and write down how your gut responded. You would also need to purchase a safe beef broth.  For more information about FODMAPS link to my article: FODMAP, A Closer Look.
  4. If you are following a gluten free diet eliminate the wheat squares and thin breadsticks and substitute your favorite gluten free snacks.
  5. Everyone with Fructose Malabsorption tolerates different levels of fructose and has their own unique gut and gut voice. It is best to make a list of what feels good and what doesn’t, listen to your gut voice, and remember it is all about the daily balance. 
Wednesday, 24 October 2018 01:25

CrockPot Chicken and Vegetable Stew

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One of my husband's good friends says, "that everything cooked in a crockpot" tastes the same.  I have to disagree with him!  In the last 3 years I have made a concerted effort to cultivate a variety of crockpot recipes including stews, soups, French dips, Asian stir frys and Italian one pot meals.  My crockpot is my best friend.  I love when I prep a crockpot meal the night before I plan on serving it.  I wake up the next morning, turn on the crockpot and honestly feel lighter.  I don't have that heavy feeling weighing me down all day because I know dinner is cooking while I am out working, carpooling kids, cleaning and volunteering.  This stew is packed with vegetables, herbs, chicken and barley.  It truly is a one pot meal.  My kids love it with a dollop of sour cream and my husband enjoys dipping a fresh baguette in his bowl of stew.

 

Ingredients:

  • 4 cups chicken broth
  • 1 cup water
  • 1 tablespoon minced garlic
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • .75 teaspoon dried thyme
  • 2 teaspoons chopped fresh dill
  • 2 teaspoons chopped fresh cilantro
  • 2 teaspoons chopped fresh basil
  • 2 bay leaves
  • 2 large chicken breasts, cubed
  • 1/2 cup barley
  • 1/2 yellow onion, chopped
  • 1 pound new potatoes, cubed
  • 2 carrots, peeled and diced

 

Directions:

  1. In your crockpot add the broth, water and all of the spices.  Stir this mixture.
  2. Add the chicken, barley, onion, potatoes and carrots.  
  3. DO NOT STIR.
  4. Cook on low for 10 hours or on high for 5 hours.
  5. Serve with optional sour cream and/or a fresh baguette.

 

Tips:

  1. I keep Litehouse bottled fresh herbs in my fridge.  They taste just as good and last for months in your fridge.
  2. I always use new potatoes in this recipe.  The skin stays on new potatoes when they are cooked in a stew for a long time.  And, we all know the nutrition is in the skin of the potato.
  3. This recipe could be a great challenge recipe if you are in the process of challenging FODMAPS in your diet.  For more information on FODMAPS link to: FODMAPS, A Closer Look.
  4. I prep this stew the night before and put the inner pot of the crockpot in my fridge.  This makes my morning so easy.  I just have to pull the pot out of the fridge, stick in in the crockpot, and turn it on!
Sunday, 14 October 2018 00:51

Beef Stew from Ellie Krieger

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Late September and early October in Minnesota are typically glorious; lots of sunshine and a few 75 degree days.  I usually feel bad for my kids this time of year.  They are stuck inside at school and miss many of our most beautiful weather days.  As one of our local meteorologists says this time of year, "it's another top 10 weather day".  

Summers in Minnesota are warm, but very humid, actually downright sticky.  Once school starts and summer turns to fall the humidity drops and the sun shines for at least 10 hours a day.  

This fall we have not had any top 10 weather days.  I would say the last 3 weeks have been some of the worst fall weather I can remember.  Highs of 50 degrees, cloudy, rainy and miserable.  My daughter typically plays flag football on Tuesday nights and 4 of our games have been cancelled due to excessive rain.  Yuck!  

We usually continue to enjoy grilling and eating outside at the start of each school year.  Not this year!  We have been inside way too much.  Honestly, I am not ready for this.  Yes, I do live in Minnesota.  But, I am not used to hibernating until mid-November.

 Unfortunately, this year hibernation preparation started earlier this year.  Coat closets have been cleaned out, summer clothes put away for 7 months and I have had to start cooking more.  Grilling is so much easier.  You don't have to clean a pan or a pot and there is something magical about just throwing something on the grill.  

This fall I have had to return to old favorites like lasagna, casseroles, soups and stews a lot sooner.  Ellie Krieger's Hungarian Beef Stew is one of my family's favorite hibernation recipes.  I love it because it takes a minimum amount of hands on prep time.  Basically, you prep the beef and add hearty vegetables, red wine and caraway seeds and let it simmer for 2 + hours.  My house smelled so good yesterday while the stew was brewing.  The caraway seeds start to burst at the one hour mark calling my family into the kitchen.  In fact I caught both of my kids and my husband stirring the stew.  This was comical to me.  I typically don't get much help in the kitchen.  I should make more dinners like this stew.  I might just turn one of my kids into my sous chef.

Beef Stew Recipe Adapted from Ellie Krieger:

Ingredients:

  • 2 tablespoons olive oil
  • 1.5 pounds boneless chuck roast cut into 1 inch pieces
  • salt and pepper 
  • 1 1/2 medium yellow onions chopped
  • 1.5 teaspoons of pre-minced garlic
  • 2 tablespoons gluten free flour
  • 1 tablespoon paprika
  • 1 teaspoon caraway seeds
  • 1 cup Red Wine
  • 1.5 cups beef broth (gluten free)
  • 1.5 pounds Yukon gold potatoes cut into 1 inch chunks
  • 2 medium carrots chopped into small circles
  • 1 red bell pepper chopped

Directions:

  1. In a large dutch oven heat the oil over medium heat.  Sprinkle the beef with salt and pepper.  Brown the beef on all sides and remove it from the pan.
  2. Add the onion and cook until softened.
  3. Add the garlic, flour, paprika, and caraway seeds and cook for one minute.
  4. Add the wine and cook for 2 minutes or so, stirring the pot and scraping the bottom of the pot.
  5. Add the broth and beef.  Cook for 75 minutes on low with a lid on the pot.
  6. Add the vegetables, raise the temperature to medium and simmer for 20 minutes partially covered with the lid.
  7. Lower the temperature to medium-low and cook until the vegetables are tender (25-40 minutes).

Tips:

  1. This recipe could be a good challenge recipe if you are following the FODMAP program and are in the challenge phase.  You would want to only use the onion or garlic.  Remember to add this recipe to your food journal and write down how your gut responded. You would also need to purchase a safe beef broth.  For more information about FODMAPS link to my article: FODMAP, A Closer Look
  2. Lately I have been purchasing wine from Scout and Cellar.  Their founder, Sarah Shadonix, scouts vineyards around the world that are committed to creating clean wine.  Wine that doesn't contain added sugars, pesticides, and chemicals, and is low in sulfites.  The best part of this recipe is that you need to open a bottle to cook this stew.  What a great excuse to have a glass of wine!
  3. Ellie Krieger is one of my favorite chefs.  

Another Favorite Hibernation Recipe:

Jack and Grace's Favorite Lasagna:  It is made with sausage and ground beef and my other favorite seed:  fennel seeds.  

Earlier this spring I purchased four white square bowls from T J Maxx on a whim.  It was one of those purchases I wasn't planning on, felt a little guilty about, and it caused me to question my shopping habits.  I could have returned the bowls and eliminated my guilty conscious, but instead I decided to embrace the bowls.  And now three months later the bowls have turned out to be one of my best decisions!  I definitely don't fell guilty anymore and am actually proud of my purchase.  The bowls have completely transformed my weekly meal planning.  I find it is easier, healthier and a lot more fun to eat dinner out of a bowl.

I typically start with a theme like Southwestern, Mediterranean or Asian.  I steam rice, marinate protein and add fresh vegetables and a vinaigrette based on my theme.  I think the kids love it because I allow them to make the bowls their own way.  Yes, they need to include fresh vegetables, but that is my only rule.  If they want to add pickles, crushed up taco chips or hot sauce I say, "go for it".  Let's live on the edge, break the rules and add a little creativity to our dinner time.

Jack and Grace especially love Southwestern bowls.  I add a little cilantro and fresh lime juice to the rice which reminds them of one of their favorite take out food restaurants.  Jack loves to add fresh avocado and Double Take Verde Good Chile Salsa to his bowl.  Grace prefers sour cream and shredded Monterey Jack cheese.  I always add fresh greens and kale to every meal.  My husband likes roasted bell peppers.  All of our bowls are a little different, but that is ok.  We are sitting down eating a meal together and that makes me happy.

 

Cilantro Lime Rice:

  1. I steam 6 cups of white rice for our family of four.  We all love leftovers.  
  2. When the rice is finished add juice from 1/2 of a lime, 3 tsp oil, 1.5 tablespoons of fresh cilantro and .5 tsp of garlic salt for each 1.5 cups of white.  
  3. If I steam 6 cups of rice I would quadruple this recipe.

Tips:

  1. Our favorite rice cooker is the:  Zojirushi NS-ZCC10 5-1/2-Cup (Uncooked) Neuro Fuzzy Rice Cooker and Warmer, Premium White, 1.0-Liter.  You can find it online at many retailers.  We use our rice cooker at least two times a week.  White rice is the perfect compliment to so many different types of cuisines.  I also love that using a rice cooker allows you extra prep time when you are trying to get dinner on the table in 30 minutes.  This rice cooker can be set 11 hours before you plan on serving dinner.  It is a huge time saver.
  2. I rely on a manual citrus squeezer.  My hands are not very strong and sometimes I struggle to squeeze lemons and limes.  There are many great options online.
  3. We cook a lot of rice in our rice cooker, but I always keep Grain Trust Steamed White Rice in my freezer for times when I need rice in 3 minutes straight from my microwave.  Grain Trust, "grains are always:  ethically sourced from farmers who earn living wages, organic, naturally gluten-free, and grown without the use of GMO's."  
  4. If you are following the low FODMAP program the garlic salt in this recipe could work well for the challenge phase of your diet.

 

Southwestern Chicken Rub Recipe:

For each pound of protein combine:

  • 2 teaspoons paprika
  • 1.5 teaspoons cumin
  • .75 teaspoon garlic powder
  • .5 teaspoon ground oregano
  • .25 teaspoon salt
  • .25 teaspoon ground thyme
  • .25 ground red pepper

Tips:

  1. I use this same rub recipe on flank steak and shrimp.
  2. You can prepare the meat in advance and let it stay cool in your fridge until you ready to cook it.  
  3. If the weather is nice I prefer to grill my protein.  However, we live in MN and occasionally during our freezing cold winters I am forced to broil the protein or saute it on my stovetop.  If I saute protein I like to add 1 tsp of oil to the recipe.

When you have Fructose Malabsorption you can still bake.  Use real ingredients that work for your body and limit your daily fructose load to 15 grams.  We like to use real sugar because it has an equal amount of fructose and glucose.  Glucose is like a spaceship helping to transport the fructose in your gut.  

Everyone with Fructose Malabsorption has their own unique gut and gut voice. It is best to make a list of what feels good and what doesn’t, listen to your gut voice, and remember it is all about the daily balance.  If your body doesn't like gluten than use gluten free flour.  If your body doesn't like butter or milk, find a substitute.  When you bake for yourself you can control all of the ingredients. 

Sometimes you just have to eat a piece of cake!  And, half the fun in eating cake is creating something you love and you know works for your unique gut.

 

 

 

This article is by Grace Sorem, age 11.

I really like to bake.  Cupcake Wars and Cake Wars are two of my favorite shows because I enjoy learning from them and how the bakers are challenged both on taste and presentation.  For my 5th grade graduation present I received "The Cake Bible" which is a recipe book all about cakes.  My parents and grandparents also gave me cake decorating tools and a fancy cake plate.  My favorite ingredients are chocolate and lemon.  Last week for my grandparents I invented a new cake combination.  I made a yellow butter cake.  In the middle of the two layers I added a raspberry coulis with a hint of lemon.  My frosting was a lemon buttercream that I created all by myself.  My grandpa, that loves cakes, told me that it was, "one of the top 3 cakes he had ever tried in his life."  He also told me that his decision had nothing to do with me being his granddaughter.  My mom says my cake is, "heavenly".  My dad doesn't really eat cake and he had two pieces.  My brother likes to be my assistant baker so he can taste test everything.  We have an inside joke in our family where we say to each other, "I need to have another taste of that to make sure it isn't poisonous".  We love to taste test as we are baking!  The next cake I am going to try baking is a chocolate cake with a graham cracker crust in the middle and a marshmallow frosting, topped with crushed graham crackers and a chocolate drizzle.

 

Cake Ingredients from The Cake Bible, page 39:

  • 6 large egg yolks
  • 1 cup milk
  • 2 1/4 teaspoons Rodelle vanilla
  • 3 cups sifted cake flour
  • 1 1/2 cups sugar
  • 1 tablespoon and 1 teaspoon baking powder
  • 3/4 teaspoon salt
  • 12 tablespoons unsalted butter at room temperature

Cake Directions from The Cake Bible, page 39:

  1. "Prepare two 9 inch cake pans.  
  2. Preheat the oven to 350 degrees.
  3. In a medium bowl combine the yolks. 1/2 cup milk and vanilla.
  4. In a large bowl combine the dry ingredients on low for 30 seconds.  
  5. Add the butter and remaining 1/2 cup milk.  Mix on low speed until the dry ingredients are moistened.  
  6. Increase to medium speed and beat for 90 seconds.
  7. Gradually add the egg mixture in 3 batches, beating for 20 seconds after each addition.
  8. Divide the batter into the two pans and bake for 25-30 minutes."

Raspberry Coulis Ingredients and Directions from Grace:

  1. In a medium sauce pan combine 4 cups raspberries, 1/2 cup sugar and 3 teaspoons fresh lemon juice over medium heat for 10 minutes.  
  2. Break the raspberries down as you stir it.
  3. Let cool.

Lemon Buttercream Frosting and Directions from Grace:

Combine 2 sticks butter (at room temperature) with 4 cups powdered sugar, 2 teaspoons vanilla and 2 tablespoons lemon juice.  Using an electric mixer beat on medium high until light and fluffy.

Grace's Directions for Assembling the Cake:

  1. Bake the cakes and let them cool.
  2. While the cakes are baking make the coulis and let it cool.
  3. When the cakes and coulis are cool add the coulis in between the two cake layers.
  4. Make the buttercream frosting and cover the entire cake.

Grace's Tips:

  1. Make sure you use real lemon juice.  I have tried using lemon extract and it tastes like chemicals.  We use a Zulay citrus squeezer to squeeze the lemons.  It is a lot easier.
  2. Have fun decorating the top of the cake.  I added raspberries in the shape of a heart.
  3. Let the butter come to room temperature by itself.  If you use the microwave it changes the butter and the cake isn't as good.
  4. I like to decorate my cake on a cake stand so I do not need to transfer it again.
  5. I always listen to music when I bake.  It makes it super fun.
  6. My grandmother likes to mostly eat gluten free.  We discovered a great gluten free flour mix that tastes divine in baked products.  Mix 24 oz brown rice flour, 24 ox white rice flour, 24 oz sweet rice flour, 20 oz tapioca flour and 2.5 tablespoons Xanthum Gum in a large container.  When baking equally substitute this mix cup for cup if a recipe calls for regular flour.

Here is a picture of my cake:

 

This is a great quote for people who love to bake and for people who love to eat cake!

 

Monday, 23 April 2018 21:53

Zucchini Bread

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Ingredients:

  • 3 cups flour
  • 1.5 cups sugar
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 tablespoon cinnamon
  • 3 eggs
  • 1 cup canola oil
  • 1 tablespoon Rodelle Vanilla
  • 1 and 1/4 cup shredded zucchini

 

Directions:

  1. Preheat oven to 350 degrees and grease 2 loaf pans.
  2. Combine all dry ingredients (flour-cinnamon) in a large bowl and make a well for wet ingredients.
  3. Add eggs, oil, vanilla and zucchini; and stir until combined.
  4. Divide into two loaf pans.  
  5. Bake for 55-65 minutes or until a toothpick inserted comes out clean.
  6. Allow to cool for 15 minutes.

 

Tips:

  1. I use 3 zucchinis to make this recipe.  I remove the skin before I shred them with a grater.
  2. You need to watch out for vanilla. Many brands use corn syrup. You may need to visit your local co-op to find real vanilla, vanilla made from Madagascar beans. Yes, this type of vanilla is expensive, but it lasts a long time and will not give you a tummy ache. We prefer Rodelle vanilla extract.  
  3. This recipe could be made gluten free by changing to a rice flour blend.  We discovered a great gluten free flour mix that tastes divine in baked products.  Mix 24 oz brown rice flour, 24 ox white rice flour, 24 oz sweet rice flour, 20 oz tapioca flour and 2.5 tablespoons Xanthum Gum in a large container.  When baking equally substitute this mix cup for cup if a recipe calls for regular flour.
  4. About a month ago I started a science experiment; a sugar science experiment to be exact.  I have been reducing the amount of sugar in all recipes by 50%.  It is working.  It doesn't change the recipe or the taste.  For more information on this experiment check out My Sugar Experiment.  I am planning on trying it with this recipe, too.  I would reduce the sugar to 3/4 cup. 

 

 

 

Tuesday, 17 April 2018 00:50

Primavera Pasta

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Pasta Primavera:

Ingredients:

  • ½ box favorite noodles
  • 2 cups asparagus, cut into 1 inch slices 
  • extra virgin olive oil (EVOO)
  • 1 yellow or red pepper, cut into julienne strips
  • 1 package sliced mushrooms
  • 1 small red onion, chopped (or 1 tbsp onion powder)
  • 2 minced garlic cloves
  • 1 cup chicken broth
  • ½  cup heavy whipping cream
  • ½ tsp salt
  • ½ tsp crushed red pepper (or more if you like a little more kick)
  • 4 chicken breasts boiled and shredded
  • ¼ cup sliced fresh basil or Litehouse Basil
  • ½ shredded parmesan cheese 
  • 1 large bunch super greens

 

Directions:

  1. Cook pasta according to directions.  Add asparagus for last two minutes of cooking time.  Drain pasta and asparagus and set aside.
  2. In a large fry pan saute yellow or red pepper, mushrooms, onion and garlic for 5 minutes in EVOO.  Add broth, whipping cream, salt and crushed pepper.  Bring to a slight boil and cook until thick.
  3. Add chicken, basil, parmesan cheese, and pasta mixture to fry pan.  Stir on low for 5-8 minutes until well combined and sauce is absorbed.
  4. Serve with your favorite super greens on the side.

 

Tips:

  1. If you are short on time use a shredded rotisserie chicken.  We prefer to make our own version of rotisserie like chicken
  2. This dish is best if you allow time for all of the flavors to combine and for the sauce to become absorbed.
  3. If you are using onion powder add it when you add the whipping cream and broth.  This will prevent the powder from browning.
  4. You can substitute rice for the noodles and make this recipe gluten free.  
  5. I also use this recipe to clean out fresh vegetables from my fridge.  Sometimes I add zucchini, spinach, peas, and green beans.  

 

 

 

Grace and I have discovered that it is really hard to find safe granola bars at the grocery store.  Most are made with honey, molasses or other man-made commercial sweeteners that are high in fructose.  We have sampled at least a dozen recipes over the last year trying to perfect the perfect granola bar recipe.  It finally occurred to me that I needed to create a simple syrup with sugar and water to replicate the quality of honey, molasses or a high fructose syrup; an ingredient that would help the granola bar ingredients stick together.  I also found this great pan on Amazon and used parchment squares.  You can make individual granola bar bites and clean-up is very easy.  Grace and her friends can make this recipe by themselves and even her friends without Fructose Malabsorption love these.

Ingredients:

  • 6 tablespoons real peanut butter made without sugar
  • 3/4 cup sugar
  • 3/4 cup water
  • 2/3 teaspoon vanilla
  • 2 cups old fashioned oats
  • 1/4 cup coarsely ground flaxseed
  • 1/2 cup chocolate chips

Directions:

  1. Preheat the oven to 300 degrees.
  2. In a small saucepan combine sugar and water over medium heat.  Simple syrup is ready when all the sugar is dissolved, the liquid is clear and the outer ring is starting to bubble.
  3. Let the syrup cool for 5 minutes.
  4. In a large bowl add the peanut butter.  Stir in only 2/3 cooled syrup into the bowl that has the peanut butter in it.  The peanut butter will melt a little.
  5. Add the remaining ingredients and stir.
  6. Add one large tablespoon to the middle of each parchment square and press into pan.
  7. Bake for 17-20 minutes.
  8. Let cool for 10 minutes and enjoy!

 

Tips:

  1. You need to make more simple syrup than the recipe calls for.  For example, in this recipe you only use 2/3 cup syrup but you need to start with 3/4 cup sugar and water because the water can evaporate.
  2. I love this new pan I purchased it online.  Grace and I are going to try making homemade marshmallows and lemon candies with it next time.

 

 

 

 

 

 

Tuesday, 10 April 2018 18:34

Jack and Grace's Favorite Stir Fry Recipe

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I have tried many stir fry recipes over the last 10 years and this is Jack and Grace's favorite.  It is a little sweet and a little spicy, just like Grace.  The recipe I use is actually just the sauce portion of the recipe.  I switch up the protein and vegetable source every time I make it.  Typically, I make stir fry when I need to use up left over fresh vegetables.  This time it was green beans, asparagus, broccoli, mushrooms and bell pepper.  I have never put green beans in the recipe and really loved it.  It may become a staple.  You can make this entire meal in under 30 minutes if you use Grain Trust Steamed Rice.  It only takes a few minutes in your microwave to steam.

 

Ingredients:

  • 1/4 cup soy sauce
  • 1/4 cup dry white wine
  • 1/4 cup fresh orange juice
  • 1/4 cup water
  • 2 tablespoons rice vinegar
  • 1/4 teaspoon crushed red pepper flakes
  • 2 tablespoons canola oil, divided
  • protein source
  • 3 cloves minced garlic
  • fresh vegetables
  • 1.5 teaspoons cornstarch
  • 1/4 cup cold water
  • 1 teaspoon sesame oil

 

Directions:

  1. In a small bowl combine soy sauce through crushed red pepper flakes.
  2. In a large skillet over a medium-high temperature heat 1 tablespoon canola oil; and cook protein source until done, remove and set-aside.
  3. Add second tablespoon canola oil, cook garlic for 1 minute, add vegetables, and cook until the begin to soften (3-5 minutes).
  4. Add sauce and protein to vegetables and cook for a few more minutes.
  5. In a small bowl mix together cornstarch and water.  Add to the skillet, mix in and allow sauce to thicken.
  6. Drizzle with sesame oil before serving.
  7. Serve over rice.

Tips:

  1. I own a Fuzzy-Logic rick cooker.  It turns out perfectly each time.  The rice is a little sticky and holds its shape.  
  2. You can choose vegetables that work for your family's diet or do what I do sometimes and clean out the vegetable drawer in my fridge.
  3. This recipe would make a great FODMAP challenge recipe due to the garlic.  Try this with other safe foods and in your food journal write down how your gut feels.  For more information on FODAMPS refer to: FODMAP, A Closer Look.

 

 

Recipe inspired by Ellie Krieger.

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