Monday, January 31, 2011

IC TACO BOWLS




TACO BOWLS

8 oz. of cooked ground beef
1 cup of cooked pinto beans and juice - see information below
2 garlic cloves, minced
1/4 cup chopped red, white, or raw green onions^*
1 cup Mild Tillamock Cheddar Cheese, Shredded*
chopped lettuce to top 4 individual serving bowls
 1/4 cup Daisy Light Sour Cream*
Tortilla Chips

1.  In medium sauce pan sprayed with cooking spray, brown the ground beef till completely cooked and no longer showing any pink color.
  2.  Add the minced garlic cloves, pinto beans and bean juice.  Continue to cook on medium heat until all is heated through.

3.  In one of four individual serving bowls, layer 1/4 of the meat mixture, 1/2 Tablespoon of onions, 2 Tablespoon of mild cheddar cheese, 1/2 Tablespoon of light sour cream.

4.  Add one forth of the lettuce, 2 Tablespoons mild cheddar cheese, and 1/2 Tablespoon of onions and light sour cream on top of the meat mixture.
5.  Serve with tortilla chips (optional)


1 serving(without chips)=265 calories, 14 grams fat, 11 grams carbohydrates, 3 grams fiber
9 chips=140 calories, 6 grams fat, 19 grams carbohydrates, 2 gram fibers
2.
Recipe Information
4.      NOTE:  You can cook your own pinto beans and freeze in serving amounts. 
       Leave a little of the juice in the beans.


      
        I home can my own beans because I live in 6700 altitude and it can take up to 2   days to cook beans-even soaked beans.
  If you are interested in canning your own beans you can contact me at MY  RECIPE EMAIL  and I can send you instructions on how to do so. I have done  this for years with no problem.


 SYMBOLS

 ^ The ingredient is on the TRY section of the FOOD LIST
 *The ingredients are divided in the recipe

IC MAKEOVER FROSTED BANANA BARS



Serves 8
Ingredients:
1 Tablespoon softened butter
1/2 Tablespoon softened baking margarine
1/2 cup of Sugar
1/4 cup Splenda
2 egg whites
2 small ripe bananas mashed
2 Tablespoons unsweetened applesauce
1/2 cup unbleached flour
3 Tablespoons quick oats
2 Tablespoons golden flax seed meal
1 Tablespoon raw wheat bran
1/2 teaspoon baking soda
1/4 cup of chopped Almonds or nuts you tolerance (optional)
dash of salt


1.  Spray an 8X8 baking dish with butter flavored cooking spray.
2.  In medium bowl, with a pastry blender, blend the sugar, butter, and margarine until it resembles small crumbles
3.  Add the egg whites to the sugar mixture and blend with a whisk until throughly blended.
4.  Add the unsweetened applesauce, and mashed bananas to the sugar and egg white mixture and mix well.
5.  In small bowl add the flour, oats, flax seed meal, raw wheat bran, baking soda and salt. Blend slightly.
6.  Stir the dry mixture into the wet mixture until just blended.
7.  Pour into the prepared 8X8 baking dish.
8.  Bake at 350 degrees 20 to 25 minutes or until a toothpick inserted in the middle comes out clean.
My bars have walnuts on them.  I tolerate walnuts.  If you do not use almonds.
NOTE: I calculate my recipes with even numbers because they are easier to cut into even servings.
9.  Remove from oven and place on rack and let cool completely, Cut into 8 pieces.


1 serving without nuts=142 calories, 2 grams of fat, 24 grams of carbohydrates, 2 fibers.
Diabetics can subtract the fiber from the carbohydrates.


NANA'S CREAM CHEESE FROSTING
Ingredients:
8 oz. container of 1/3 reduced fat cream cheese room temperature (I prefer the Philadelphia Brand to be the best of all I have used).
1 teaspoon vanilla
1 cup of cool whip light
1/2 cup Splenda


1.  In medium bowl,  soften the cream cheese with a spoon.
2.  Add the vanilla and Splenda, mix well until Splenda is dissolved
3.  Add the cool whip light and carefully blend into the cream cheese mixture.  Do not over mix.
4.  If you are going to serve the entire recipe, spread the frosting over the banana bars.
5.  If you are going to serve part of the bars, spread 2 Tablespoons over each bar.  Make sure to refrigerate the rest of the frosting until you are ready to serve the remaining bars.


2 Tablespoons of Frosting=45 calories, 3 grams fat, 2 grams of carbohydrates


Information:
You can substitute whole wheat flour for the raw wheat bran if you do not have bran.  Pastry Whole Wheat flour is the best to use if you can obtain it.
Bananas may no longer be on your  restricted IC diet.  Check out this ARTICLE.
This is the original RECIPE.






Wednesday, January 26, 2011

IC EASY FRENCH BREAD

A WORD ABOUT PURCHASED BREAD


Even a good loaf of bread can have ingredients that can cause an IC flare up. For me the first thing on this label was the added vitamins.  I cannot even eat boxed cereal because of them.  I will feel the results in about an hours time. There is also vinegar added to this loaf of bread.  Sometime you can cook a food and it changes the chemistry of it and it will not bother you.  But you have to figure that out with the trial and error period of added foods to your diet.
It is recommended that you make your own bread.  
This is really an easy task, if you use a bread machine.  It can do all the work for you.

NANA'S EASY FRENCH BREAD



Rule of Thumb so to speek is as follows:  No more than 4 cups of flours or dry ingredients.  Therefore any bread recipe that fits in this catagory will work. If your recipe calls for more than this try reducing your recipe in half or thirds or what ever comes within the 4 cups.


NANA'S EASY FRENCH BREAD


Place in Bread Maker in this order
  1 1/3 cup of warm water
  1 1/4 teaspoon salt
  2 1/4 teaspoons sugar or splenda
  4  cups Bread Flour (see NOTE below)
  2 1/4 teaspoon Active Dry Yeast or one envelope.
  Egg white and little water




1.  Let your machine do the kneading.  Always check to see if it needs a teaspoon or two of water or flour depending on your machine or location where you live.
2.  Then allow to rise and knead again.
3.  After this stage-remove the dough and place dough in loaf pan or shape into a round loaf.
4.  Add egg white to small bowl and add just a tiny bit of water and whisk with for.  Brush lightly on top of loaf with a pastry brush.
5.  Let rise till doubled and bake in about 400 to 425 degrees depending on your oven till browned on top and when thumped with you finger sounds hollow. Remove and let set 5-7 minutes and slice to eat.
Program your machine for 1.5 pound loaf on French Bread Setting.

Medium Crust

NOTE:  I read in some article that "Unbleached Flour" works well in a bread recipe.
I have used it for years and it works just fine for me. It saves me from buying an extra kind of flour and sometimes more expensive flour.


Sunday, January 23, 2011

IC HOMEMADE CREAMED SOUP SAUCES-UPDATEED


When I had finally got a grip on cooking for diabetes I was diagnosed with Interstitial Cystitis or IC as I call it for short.
Most of the recipes I researched for IC had a lot of fat in them.  That was not an option with Diabetes and avoiding complications.
This meant that I had to start all over again creating recipes.
I created this blog to record my adventure in creating YUMMY recipes that meat the restrictions of Diabetes, IC, and keeping my weight at a reasonable limit.
One of the first things you start doing is reading labels.  Anything with more than 5 ingredients to me is a warning.
To make economic dishes and get the required amount of carbohydrates , I made a lot of casseroles with soup as the main base.
Even the Healthy Request and some of the other brands had ingredients I could not pronounce and were on my FOOD LIST as avoid.
So my venture to come up with some homemade versions was on.  I had tried the basic ones but found out they did not have the flavor that I was looking for.





CREAM OF CELERY, CHICKEN, MUSHROOMS SAUCE
Use as 10 oz can soup

Celery Sauce
1/2 cup chopped celery
1/8 teaspoon celery seed

Chicken Sauce
1/4 cup chopped chicken breast
1/2 teaspoon chicken bouillon paste (Organic or Better Than Bouillon Chicken Base). See Bouillon Alternative  NOTE:


Mushroom Sauce
1/2 cup chopped fresh mushrooms or 1/4 cup dehydrated mushrooms chopped
pinch of celery seed



The Soup Sauce
1/4 cup chopped onion
1 Tablespoon butter or margarine 
1/8 teaspoon granulated garlic
salt to taste I use about 1/8 teaspoon
1 1/2 cups 1% or non-fat milk (see Note)
3 Tablespoons flour
1/2-1 Tablespoon Kraft 100% Parmesan & Romano grated cheese with no fillers 
Cooking spray

1. Saute onion, celery or mushrooms in a pan that has been generously sprayed with cooking spray on med-low heat until onion is transparent.
2.  Meanwhile in a Quick Shaker or jar with a lid add your 1 1/2 cup milk, 3 tablespoons of flour and spices.  Shake till completely blended.
3.  Pour this into your sauted vegetables.
If making Chicken sauce add your chopped chicken at this time
4.  Cook and stir over medium heat until sauce thickens.
5.  When the sauce has thickened, remove from heat and add the Parmesan Romano cheese.
Use as you would any can of mushroom soup.


NOTE: substitution 1 1/2 cup water & 2/3 cups instant dry milk powder.
Bouillon Alternative NOTE: You can substitute chicken broth and 2/3 cup of dry milk powder in place of bouillon.




IC AND THE BASICS


First off I am not an expert on IC or diabetes.  I follow the guide lines given to me by others that have researched these conditions.
My recipes are made for me, my husband, family and occasionally for potluck dinners.
The recipes are as close to the FOOD LIST Bladder Friendly and Try It sections.
[by the way Bananas have been added as long as they are not overly ripe].

HELPFUL STEPS FOR IC & RECIPES

1.  When purchasing food ALWAYS check the label of ingredients-companies change their formulas OFTEN. What normally has been safe may change the next time you buy it.
2.   Always check the ingredients before preparing a recipe and if you have a problem with that ingredient-substitute what you think will work.
3.  If it does not work, keep trying other possible substitutions-don't give up-think of it as an adventure.
4.  Don't forget Spices - check the label of all spices for fillers like citric acid, orange peel, preservatives, etc. from your food list. [My daughter used Mrs Dash's on some vegetables and I found out after a flare up that it had orange peel in it].
5. Read the entire recipe and make sure you know all the steps that are involved before you begin.
6. If having a flare up prepare as much of your food sitting at a table so that you are not so uncomfortable.
If you can get help in the kitchen by all means do so.
I prepare freezer meals so that during a flare up all I have to do is thaw and throw in the oven.
7.  Measure using the appropriate measuring utensils.  In my recipes I use glass measuring cup for liquids and plastic and metal for dry ingredients.
8.  Use a timer.  Remember stoves, ovens, and even microwaves vary.  Know your own equipment.  If my recipe says 350 and your oven is hotter lower accordingly.
9.  BE CAREFUL ABOUT DOUBLING OR HALVING a recipe. My recipes are usually 4-6 servings.
The rule of thumb for increasing is 1 1/2 times and if that is not enough for you after tasting 1 3/4 times.
This applies to decreasing also.
10.  It is a good idea to write your reactions to any recipe as far as if there was something that caused a flare up (remember this can take a week) or whether your family enjoyed it or not.
OBTAINING NATURAL FOOD
Try to buy natural or organic foods whenever possible. If you can garden do so (great stress buster).
Buy certified natural grown foods from your local farms and farmers markets.
The prices may be a little higher but worth the benefits in the end. In some cases the farmers market is less expensive than the Organic in the stores.
Check out your local farms for tours so you can see what involved. The appreciation for their hard work and determination makes the extra well worth your health and their survival.
Check with your "Local Community Agriculture" (CSA) for their programs for getting farm fresh produce.
Here in our area  Moon Rise Farms participates in the CSA.  They have different programs that occur during the season.  An individual will usually pay a specified amount for the produce that is grown and delivered or picked up at specified areas during the season.
Here in our area we can pay a certain amount and during the peek season we get a box with the harvested vegetables weekly.  This year I joined the program to have the Thanksgivings box delivered.  It had winter squash, scallops, winter greens, garlic, a pumpkin, etc.  What a treat that was.  Not to mention I knew it was all grown in our local area, without pesticides or chemicals.

CHECK BACK PERIODICALLY TO THIS LIST-when new information is added, it will be posted on this page.  I will post this information on the latest blog.

HELPFUL HINTS:
Substitution
1 cup of store bought milk-substitute with 1 cup water and 1/3 cup non-fat dry instant milk.
If you cannot eat the mild cheddar exchange it for Mozzarella, American, or Jack Cheese that is void of preservatives and additives.  Choose a cheese that does not cause you problems.



Saturday, January 22, 2011

"IC" IS IT REALLY A BLADDER INFECTION?



Have you been in and out of doctors offices for a bladder infection only to be told you do not have any bacterial in your sample? You once again tell them that you have a history of these bothersome bladder infections.  So the doctor gives you another antibiotic.
Of course most of these medications require huge amounts of water to be consumed.  This gives you some relief but not always at first.  Your symptoms after some time start to subside some.  Of course you know it is only a matter of time before you have another problem.
If this is happening to you it may not be bladder infections it might be Interstital Cystitis/ Painful Bladder Syndrome.
When a doctor told me to drink some cranberry juice I told him I was allergic to citric fruits and that the companies are always putting citric acid in these drinks.
It was like a light bulb went off in his face and he said he knew what was wrong with me.  He began to explain that his wife had it and that it had to do with diet.  He then told me to go home and look up "IC DIET". He also said that it was just being recognized by the medical community.  That was about 3 years ago.
That is exactly what I did and it changed my life.  I have not had what I use to call  bladder infections for these last 3 years.  I do often haver small flare ups-but there are other factors like stress that can cause this condition
.

First Thing to do:  Go to FOOD LIST and copy this. Eliminate the foods that they suggest.
We are all different and we may be able to tolerate a food that would instantly give someone else a flare up.
So once on the elimination foods and the flare up goes away.  You are then able to add one food at time.  Give this food at least one week before you know if it causes symptoms.  If no problems, you will most likely will be able to tolerate this food.


Then at your leisure, while resting and taking care of yourself read all you can from the http://www.ic-network.com/.
These articles from the ic-network have in them little additional tid-bits of information of this illness that have given me the help I needed.  Like stress, vitamins, certain sinus and cold medications, ibuprofen, asprin, vitamins, preservatives, additives,etc. that cause these flare ups. There is information on what to do during a flare up.
It has been an adventure and I have learned to make from scratch many of the foods I eat.  Preservatives have been a big problem for me-so that is the reason that I have had to experiment and come up with my own recipes.
So come on in and check out my recipes and know you are not alone.
NOTE: The food list (in picture above) was copied and covered with clear contact paper.  A paper punched a hole in the left hand top corner and a clip to hold.  This allows me to take the list to the store and quickly look to see what is allowed and what is not.  Especially when it comes to the different additives and preservatives that I cannot even pronounce.


The next post will be starting my recipes.