May 19, 2015

Tuesday TIP - Eat Clean Like a Nutritionist

What does "Eat Clean Like a Nutritionist" mean? What does it look like?



For starters,
Drink water before and after every meal. Drink water between meals. Hydrate, hydrate, hydrate! Get those toxins flushing out of your system, they're better off in the toilet's system!



Secondly,
Avoid starchy carbs. Eat one serving only after a high intensity training session of at least 15-20 minutes. I don't really feel like 15 minutes is even long enough, but 20 minutes is perfect. 30 minutes is better. 40, 50, 60 minutes or even longer means you can definitely have a serving of starchy carbs - cause your body is going to send it straight to repairing your body after being torn down in exercising - which is great! That's where you're body will start to rebuild itself stronger and to be faster.



Thirdly,
Eat at least 1 cup of green veggies three times a day (like breakfast, lunch and dinner). Bonus two you for eating 2 cups!



Fourthly,
Eat meat. If you have the option of choosing starchy carbs or meat. Choose meat.



P.S. Aim for Peanut Butter without sugar. The few the added ingredients the better!
So Fifthly,
Have some healthy fat and calcium in your meals. Healthy fats and calcium help get rid of the flabby fat on the waist, arms, legs, wherever else it may be hiding.

And Lastly,
Avoid Cane sugar as much as possible and limit all the other sweeteners too!

Challenge:
Try 1-2 or even 4 days without any sugar! See what happens! How do you feel?

Which by the way, another thing I am learning to remember to ask myself - after every time I eat something, especially something not "healthy" - "How do I feel? Does my body feel great and energetic or sluggish and blah?"

Listen to your body!

I know it's hard! The past few days I have not done such a great job of that but a new day means a fresh start (even though we still have to deal with yesterday's mistakes).





"Today's decisions, decides the future." (Unknown)



Monday MEAL - 15th-16th Century - Mete Pies

So for dinner, my family and I tried the Mete Pies from this one website, for various reasons. One in looked delicious and sounded so. Two, I wanted have a taste of Renaissance cooking and Early Modern England cooking, because this same meal would have been eaten in my Remmington Pirate book series that I am writing. And three, it seemed easy enough, given the short notice for getting some ingredients gathered. Oh yes! And four, it WAS easy to turn it into a gluten free meal.

From the mid 1400s

Mete Pies galore!


We modified it to be gluten free, and instead of pork we filled four of the pies with ground beef and 2 with cut up turkey burgers.

"Traditional English Meat Pies were made with pork because it was more economical. Every cottager kept a pig, and there was an ample supply of pork in the butcher shops of London." (http://www.thebrasssisters.com/pages/2009/02/hearty-english-meat-pie/) 


My Version of Mete Pies (gluten free):
For the meat (which is cooked first)
Six 1/3lb Turkey Burgers OR 2lbs ground Beef

While the meat is cooking make the dough:
3 cups flour (Betty Crocker's GF All-Purpose Flour)
8 Tbsp. butter (Next time I'm going to try Earth Balance Butter to make it dairy free)
4 egg yolks (Next time, maybe try 4 egg whites instead to cut calories?)
1 tsp. salt
Dash of ground Garlic
about 3/4 cup water

Add to the cooked and cooled meat:
1/2 tsp. cloves
1/4 tsp. dried parsley
2 Tbsp. Beet sugar

Divide Dough into 6 balls. Roll out. Put in oven-safe cereal bowls. Fill with meat.
Put:
Dash of black pepper in each pie
1/2 Tbsp. butter in each pie (Next time I'm going to try Earth Balance Butter)
Fold top over the meat (some of the pies may not reach top middle, that's all right. It'll taste the same.)

Bake at 350 degrees for 50 minutes, or until golden brown.

Beefy Mete Pie
As with being distracted in watching the last two Mad Max movies, I forgot to take pictures of the finished meal before they got devoured. But I got one!

Wait, I found another whole one!





THE ORIGINAL RECIPES: are as from the website (the link is below)

Mete Pie
15th c
"This simple recipe is perfect for using up leftover cooked pork. It has a flavor and aroma that is more than a bit like glazed ham."

"The original recipe called for marrow which can be hard to get at the local market. I've used butter in its place, but lard or suet should also work. If you can't find cubebs, subsitute 1 tsp. of black pepper and a pinch of orange peel."

2 lbs. pork
1/2 tsp. cloves
1/4 tsp. mace
2 tsp. cubebs [subsitute 1 tsp. of black pepper and a pinch of orange peel]
2 Tbsp. sugar
4 Tbsp. butter
double recipe for Short Paest for Tarts

"Boil or slow-cook the pork until tender. Allow to cool and then chop into small pieces. Add spices and sugar, put into pie crust, dot with butter, cover with a top crust, and bake at 350°F until golden brown - about 30 minutes. Serve hot."

"Source [Two Fifteenth-Century Cookery-Books, T. Austin (ed.)]: xxxiij - A bake Mete Ryalle. Take and make litel cofyns, and take Chykonys y-sothe; other Porke y-sothe, and smale y-hackyd; other of hem bothe: take Clowys, Maces, Quybibes, and hakke with-alle, and melle yt with cromyd Marow, and lay on Sugre y-now; than ley it on the cofynne, and in the myddel lay a gobet of marow, and Sugre round a-bowte y-now, and lat bake; and this is for soperys."


http://medievalcookery.com/recipes/meteryalle.html

------------
Short Paest for Tarts aka Pie Crust
16th c

"Most of the pie crust recipes from 15th century are tacked on to the end of the recipe for some kind of pie filling. They're usually very simple mixtures of flour and water, and often don't call for any fat. This 16th century recipe is one of the earliest that is strictly for making short crust pastry. The addition of eggs and saffron give it a wonderful flavor."

1 1/2 cups flour
4 Tbsp. butter
2 egg yolks
1/2 tsp. salt
pinch saffron
about 3/8 cup water

"Mix flour, salt, and saffron together in a large bowl. Cut or rub the butter and eggs into the flour mixture until it forms fine crumbs. Add water a little at a time until it just sticks together - too much water will make the dough too soft and sticky. Cover with a towel and allow to rest for 30 minutes. Roll out on a well floured surface."

"Source [A Proper New Booke of Cookery, A. Veale]: To make short paest for tarte. Take fyne floure and a cursey of fayre water and a dysche of swete butter and a lyttel saffron, and the yolckes of two egges and make it thynne and as tender as ye maye."

http://www.medievalcookery.com/recipes/shortpaest.html


Happy Living!

P.S. Here is another great source of inspiration for these famous Mete Pies of old!
http://haandkraft.blogspot.com/2009/10/medieval-pies.html


April 28, 2015

Blue Peach-Eggy PB Protein Shake (Gluten, dairy, soy free)


Finished an intense workout...now time for something with lots of protein and vitamins!


First note, the recipe name in this picture is my first on-the-spot name-it-quick on snapchat. But after some thinking I came up with - what I think is the brilliant - title of "Blue Peach-Eggy PB Protein Shake"



I was very skeptical when I first started reading and researching about using raw egg whites in a protein shake. I mean that seemed a little disgusting. Egg whites? 


Well, raw egg whites are cheaper than any other protein powders. Plus, it'd be a protein source in my dealy missed protein shakes that I am not allergic to.

So I found a formula that I could try that made it sound tastefully appealing that was also dairy free (cause I can't have dairy too often with my intolerance) and you know, I had ingredients on-hand that I could use as the formula suggested.

The formula is here:
http://www.livestrong.com/article/248957-how-to-make-your-own-protein-shake-with-an-egg/


So then I started to get excited... 


"It's time to go to the kitchen and try this beast!"

Blue Peach-Eggy PB Protein Shake (My Recipe):
1/2 c cold water
3/4 c Egg Whites (100cal, 20g Protein)
1 c Blueberries, frozen (70cal, 1g Proetin)
1 Kiwi, fresh, sliced (30cal)
5 Peach slices, frozen (40cal, 0.5g Protein)
1 T Krema Peanut Butter (95cal, 4.5g Protein)

Entire Recipe = 335cal, about 26g Protein


After blending all the ingredients together, the first spoonful definitely hit its mark.