Veggie Burger Recipes!

This is a great resource for creating all natural healthy burger/meat alternatives. Often on Sundays I like to make a handful and keep them in the fridge all week to grab as a quick reheat meal. Often I will change the toppings I use to make it seem more like a different meal each night, simply using the burger as the basis.

My favorites are the black bean and mexican burgers, with a sour cream/jalepeño/lime topping, as well as the garbanzo bean burgers with mustard and jalepeños on top; and of course mashed up avocado on anything!!

http://rmcrayne.hubpages.com/hub/Vegetarian-Burgers-Vegetarian-Burger-Recipes

Coconut Quinoa Pancakes

I also recently tried a recipe that I saw in Prevention magazine for Coconut Pancakes. I substituted quinoa flour for the whole wheat flour. It did give them a bit of the nutty quinoa flavor, but paired with the toasted coconut it was pretty tasty. I noticed I have some other gluten free flours in my pantry, I'll give one of those a whirl next time. I also substituted almond milk for the coconut milk since I had almond on hand. These were easy to make and I made a bunch to keep on hand in the fridge for a few days of easy grab and go breakfasts.

From Prevention Magazine, July 2013, page 77

TOASTED COCONUT PANCAKES

Makes 10-12 pancakes

Ingredients:

1/2 cup shredded unsweetened coconut

1 cup flour (I used quinoa)
1 tsp baking powder
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp baking soda

3/4 cup coconut milk (I used almond milk)
1/2 c. warm water
1.5 tsp honey
2 tsp vanilla extract

1.5 tsp oil

• Toast the shredded coconut in medium skillet over medium heat, shaking frequently, until golden brown, 2 to 3 minutes.
• Whisk together the flour, baking powder, salt, cinnamon, nutmeg, and baking soda in a bowl.
• In a separate bowl, whisk together milk, water, honey and vanilla extract. Stir into dry ingredients along with the toasted coconut to form a thin batter.
• Heat skillet with oil (or used a griddle.) For each pancake pout 1/4 cup of the batter and spread with the back of a spoon until 4" in diameter. Cook until bubbles form, 2 to 3 minutes. Flip, cook 1 to 2 minutes. Serve with fruit.

Enjoy!

Dough-Less Pizza Recipe (Gluten-Free!)

I recently tried a new recipe I found online, for a dough-less pizza. Now I looooove pizza and its one of my downfalls. I do ocassionaly order from Dominoes, as they DO offer a gluten-free crust option! Its good, like a thin-crust pizza. Anyhoo, so I came home one night and whipped up this dough-less pizza. I didn't have any spaghetti sauce, marinara or pizza sauce so I mixed together a can of diced tomatoes and a can of tomato paste for the sauce. I will say the pizza was DE-lish! But if you have any lactose intolerance, beware! The cheese-crust is vicious. I am thinking the cream cheese is the culprit, so I may try Neufechatel cheese next time instead of cream cheese.

http://www.justapinch.com/recipes/main-course/italian/no-dough-pizza.html

Fibro-Friendly Kitchen and Pantry

I think I've finally reached the point of having a semi-decent healthy kitchen that I can work with. When first diagnosed with fibromyalgia and I started looking into how eating better would help with the fibro symptoms I was overwhelmed by all the changes needed. I understood the changes, they made sense, but to wake up one day and have such a sudden change in lifestyle was a hard change to adjust to, and hard to accomplish. But little by little, over the years, I've learned to make the changes, I now eat gluten free bread, and keep an extra loaf frozen in the freezer. I've found affordable, gluten free cracker alternatives to keep on hand. I've found fruits and vegetables to keep on hand that I know I snack on. I have a good stash of canned items just in case (diced tomatoes, beans, tuna - some good basics with few ingredients/additives) all my flours for baking are gluten free, as are my bread crumbs. My milk is almond milk (try it! I was skeptical at first, but  really like it, and it lasts much longer than regular milk!)

I have learned to shop more on the outer perimeters of the grocery store (fresh foods: produce, dairy, meats) and less on the inner aisles - processed boxed foods. So I finally feel I have a good basis in my kitchen for whipping up some healthy fibro friendly meals and snacks. It helps to have this basis as I often forget (thanks fibro fog!) what I have in the pantry, so to be able to open it and see healthy choices to work with is great.

I've also learned some quick and easy recipes to whip up, quick and easy go to recipes. When I get home from work I am hungry and tired so I need quick, easy and healthy!

I am not perfect, fatigue often gets the best of me, I do have some processed boxed foods, but I have found ones that work better for me (than say driving through Wendy's or McDonald's!) - the Near East Quinoa/Brown Rice is always an excellent go to and I have plenty of leftovers for future meals. I often toss in some shrimp for protein and extra flavor.

Here are some great resources for working towards your fibro friendly kitchen and pantry:
http://www.thepracticalfibromite.com/kitchen-pantry/recipes/

http://chronicfatigue.about.com/od/copingwithfmscfs/ss/cooking.htm

http://www.thirdage.com/fibromyalgia/7-tips-for-cooking-with-fibromyalgia

Captain Mike's Fibro Kitchen Blog:
http://kitchenblog.captainhastings.com/

Low FODMAP Marinara & Taco Meat Recipes

I just found two more FODMAP recipes I am enjoying, as they help with foods I eat a lot but usually have garlic :/

For simple Marinara sauce here is a recipe: http://tummylovin.wordpress.com/2012/06/19/no-garlic-no-problem/
Good to also freeze some for later.

And here is a recipe for easy taco meat: http://motivatedbyfood.com/blog/2012/8/15/august-14-2012-low-fodmap-taco-beef

Eat to Fight Inflammation

http://altmedicine.about.com/od/antiinflammatorydiet/a/Anti-Inflammatory-Diet.htm?nl=1

Easy, Healthy Black Bean Chili

Ok one more from my glorious weekend of cooking! (I modified the actual recipe, that I found on Betty Crocker.)

2 c. chicken broth
1 tbsp olive oil
2 large onions, chopped / or 2 scallions chopped
1/2 c. celery, chopped
1/2 c. carrots, chopped
1/2 c. red bell pepper, chopped
2 cans black beans, drained
1 large tomato, chopped (I used diced tomatoes with basil and oregano, from a can)
2 tbsp finely chopped garlic
2 tbsp honey
4 tsp chili powder
1 tsp ground cumin
1/2 tsp dried oregano
1/4 c. fresh cilantro
salt and pepper

I combined all ingredients in a crock pot for 6 hours.

Top with shredded cheese or dollop of sour cream, if desired.

DELISH!

Refreshing Papaya Watermelon Mocktail

I discovered this quick, easy and tasty recipe in a recent issue of Whole Living magazine (http://www.wholeliving.com/) (recipe by Charlotte March)

I tried it out this weekend and it is so refeshing and I love that it is healthy too! I suppose you could add a splash of alcohol to it, but eh, virgin is good enough for me!

It offers vitamins A and C, high fiber content good for digestion (papaya), anti-imflammatory cartenoids (from the jalapenos), and is ultra-hydrating (watermelon).

TO MAKE:

Puree 3/4 cup diced papaya, 1 cup diced watermelon, 1 tbsp lime juice, and 1/2 red jalapeno (sliced, seeded if desired to reduce heat) in a blender until smooth. Strain and chill. Service over ice and garnish with a slice of the lime and jalapeno.

The jalapeno does make it super spicy, the second time I made it I substituted fresh chopped mint for the jalepeno, and was just and good and refreshing!

Cheers!

Dehydration

For some reason, ever since the fibro disgnosis, I've been super thirsty. Its weird. I mean I do drink a LOT of water daily, as I have noticed the more water I drink the better it makes me feel/less pains. But I seem to always feel thirsty no matter how much I drink :(  I found this blurb online, and like the all-natural drink mix recipe for helping replace electrolytes, as I find Gatorade waaaaay too sweet and sugary!

http://www.doc20.com/disease/dehydration/

"If you suspect you are becoming dehydrated, with signs such as excessive thirst, dry mouth, decreased urination, weakness, or feelings of lethargy or lightheadedness, you can take an oral electrolyte formula such as Gatorade. Or you can make the following mixtures:

• First glass: ounces of orange or apple juice, ½ teaspoon honey or corn syrup, and a pinch of salt.
• Second glass: 8 ounces of water and ¼ teaspoon of baking soda"

Gluten-Free Rice Krispie Treats!

Gluten-Free Rice Krispie Treats
 

- 1/4 cup Butter or Margarine)
- 1 pkg. (10 1/2-oz.) Miniature Marshmallows
- 6 cups Erewhon Gluten-Free Crispy Brown Rice Cereal
- 1 tsp. Vanilla

Grease a 13 x 9 inch pan. Melt butter over low heat in a large pan. Add marshmallows to melted butter and stir over low heat until melted. Remove pan from heat. Stir in vanilla extract. Stir in rice cereal and gently coat cereal with marshmallow mixture. Pour rice mixture into prepared pan. With buttered fingers press the mixture flat.

ENJOY!!!

New Book: The Carb Lover's Diet

Learn that you CAN eat carbs and still lose weight and eat healthy - learn to eat the RIGHT carbs for your health!

This book just came out, is on my list to pick up this week. Saw this preview of a recipe from the book on health.com. Was YUMMY!!! and EASY!!

I bought the whole wheat tortillas, and seasoned black beans, was DELICIOUS!

http://www.carblovers.com/health/carblovers/recipe_page.jsp?id=1989934&name=Black%20Bean%20Tacos

Black Bean Tacos

Prep: 5 minutes

Total Time: <10 minutes

Makes: 2 servings

1 (15-ounce) can black beans, rinsed and drained
6 (6-inch) corn tortillas
6 tablespoons shredded Cheddar cheese
2 cups shredded romaine lettuce
1 cup grated carrot
1/4 cup salsa

1. Microwave beans on HIGH 2 minutes, or until heated through.

2. Heat a nonstick skillet over medium heat. Add tortillas, one at a time; cook 1 minute on each side.

3. Divide beans evenly among tortillas. Top with even amounts of cheese, lettuce, carrot, and salsa.

Serving size:

Calories 380; Fat 8g (sat 5g, mono0.5g, poly 1g); Cholesterol 25mg; Protein: 18g; Carbohydrate 67g; Sugars 6g; Fiber 17g; RS 4.7g; Sodium 780mg

Burdock!

A while back I posted some Detox Tea recipes, one used Burdock, which I had never heard of. I found out what it is!


http://adayinthelifeoffibro.blogspot.com/2010/08/detox-tea-recipes.html

What Is Burdock?

Often touted as an herbal detox remedy, burdock is a daisy-family plant that grows as a weed in the United States and several other countries.

Practitioners of traditional Chinese medicine sometimes blend burdock with other herbs to soothe sore throat and colds. Some proponents claim that burdock can benefit people with arthritis, diabetes, eczema, psoriasis, and cancer.

Where to Buy Burdock

Many health food stores offer burdock supplements, as well as dried root powder, tinctures, and liquid extracts. Fresh burdock may also be found at grocery stores and farmers markets.

Read more here:

http://altmedicine.about.com/od/herbsupplementguide/a/burdock.htm?nl=1

Black Bean Brownies!

I have not posted this yet?!?

BLACK BEAN BROWNIES!
A great, quick and easy (and inexpensive!) way to get you chocolate fix AND your PROTEIN and FIBER!!

(I make a bunch in my mini cupcake pan, and freeze some to zap later in the microwave!)

1 box ANY brownie mix
1 can (15 oz) ANY black beans

Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree!

These are pretty rich and fudgy, and my friends couldn't tell that they weren't "regular" brownies!!

Seriously, try it! Its amazing! I want to hear stories about who you fooled with these!

Low-Carb Snacks

I have a hard time finding the energy to make meals or make anything taking more than 5 minutes, so this healthy list of snacks I can have on hand is PERFECT for nibblings. My quick and healthy list was about 5 items long, so this list opens up my world of taste! Love it!

From about.com (http://lowcarbdiets.about.com/od/whattoeat/a/snacks.htm?nl=1)

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips.

Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas.

• Celery with peanut butter
• Celery with tuna salad
• Hard boiled eggs
• Deviled eggs
• Dill pickles and cheddar cheese (no kidding, it’s a great combo)
• 1/4 cup berries with 1/3 cup cottage cheese
• Nuts (keep raw ones in the freezer if you think you’ll overeat them)
• Sunflower seeds (get them in the shell so it will take longer to eat them)
• Other seeds (How to Toast Pumpkin or Squash Seeds)
• Low-Carb Trail Mix
• Jerky (beef or turkey -- try to find low-sugar varieties)
• Low-carb shakes
• Cheese sticks, such as string cheese
• Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
• Make sugar-free lime Jello with part coconut milk -- For a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well.
• Pepperoni "chips" -- Zap the slices in the microwave
• Cheese with a few apple slices
• 4-ounce plain or sugar-free yogurt with berries and flax seed meal
• Smoked salmon and cream cheese on cucumber slices
• Lettuce Roll-ups –- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
• Lunch Meat Roll-ups –- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
• Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
• Raw veggies and spinach dip, or other low-carb dip
• Pork rinds, with or without dip
• Ricotta cheese with fruit and/or nuts and/or flax seed meal
• Mushrooms with cheese spread inside (or other spreads or dips)
• Low-carb snack bars (watch out for sugar alcohols, especially maltitol)
• Product Review: Atkins Advantage Bars
• Pepperoni Chips -- Microwave pepperoni slices until crisp. Great with cheeses and dips
• Garlic Parmesan Flax Seed Crackers
• Parmesan Crisps -- Good when you want a crunchy snack.
• Peanut Butter Protein Balls

Low-Carb Pizza Options!

I love this, great simple changes and still the yummy pizza taste! Pizza is one of my favorite foods, and I love the variety she offers here:

http://lowcarbdiets.about.com/od/pizza/a/lowcarbpizza.htm

I buy pitas (high in fiber) and toast them, spread tomato paste on and top with low-fat mozzarella or parmesean, mushrooms etc.! Quick, simple, healthy!

Enjoy!

Stay Cool this Summer!

Hydrate from the inside out!
Hydrate a slim down by eating water-rich fruits and veggies. Here are a few fun ways to get your water rich fruits and veggies and stay cool this summer!


WATERMELON POPSICLES

- seedless watermelon
- mint leaves


Puree seedless watermelon (which are about 92% water) in a blender with a handful of fresh mint leaves. Pour into popsicle molds and freeze.


CUCUMBER MOCKTAIL

- cucumber peeled and sliced
- lime-flavored seltzer
- a spritz of lime juice (use a real lime, the artificial lime juice has too many artificial chemicals)

Chop then muddle one third of a peeled cucumber (about 96% water) in a highball glass. Top with lime-flavored seltzer and a spritz of lime juice. Garnish with cucumber slices.

ENJOY!

Good Books for Weight Loss/Management

These are two books I have kept close to me, read and re-read, and really learned from and learned to abide by their nutritional advice. They aren't like other "diets" that I have read about, as these are basically touting good nutritional eating (for a lifetime!, not just a quick weight loss), and they break it out into easy to understand language and graphics. They teach you to really look at what you are eating and to change the way you eat for long term. And the food is good eats too! (AND they have tips for how to follow even when eating out!) Great, easy recipes included in both. I love. I am passing my copies onto my father because I really believe in them. (Though secretly I am reluctant to give them away! They truly are good guides.) They are good for weight loss, weight management, and good basic healthy eating just to feel better!! In relation to the fibromyalgia, I gained a bit of weight, but have been able to stop the weight gain and almost get back down to my pre-fibro weight following these guides! I think when I able to add back in my yoga this will also help with not just my weight but my overall toning etc.



Rick Gallop's Express GI Diet for Busy People 

 

Flat Belly Diet! Pocket Guide: Introducing the EASIEST, BUDGET-MAXIMIZING Eating Plan Yet

 Good Luck! Let me know how it goes!

Energy Diet!

Wow I am going to try this, from the March 2009 issue of Natural Health Magazine. You can read more in it or on naturalhealthmag.com. You can also find ideas for how to incorporate the foods into some great recipes.
Feeling fatigued? Supercharge you meals with the 10 most vibrant foods and you may never have another "energy crisis."
1.) Broccoli. Loaded with nutrients, broccoli offers a huge dose of vitamin C--which has been shown to reduce fatigue by increasing iron absorption--and is a good source of non-dairy calcium. Vitamin C can also keep your adrenal system running strong, which helps stabilize your energy through stressful situations.
2.) Brown Rice. A high-fiber complex carbohydrate that's packed with manganese, amino acids, and magnesium (important in many cellular functions including energy production), brown rice provides a complete meal when paired with lean protein like tofu, fish, or chicken.
3.) Eggs. Very high in protein and choline, which is vital to brain functions like memory, eggs also contain tyrosine, an amino acid that helps your brain produce the chemicals norepinephrine and dopamine, which improve your mental function and keep your feeling energetic.
4.) Green Tea. For calm, alert energvy, sip on green tea. The small amounts of caffeine (30 micrograms) and theanine, an amino acid that stimulates GABA (the calming molecule in brain receptors), produce feelings of relaxation, as well as improve cognition and mood. Green tea also stimulates your metabolism, which may make weight loss easier.
5.) Oats. This breakfast staple, also great in chili, bread, and waffles is a complex carbohydrate that's high in heart-healthy soluble fiber and unsaturated fat, which means it provides a steady stream of energy. They're also packed with energizing and de-stressing B vitamins.
6.) Oranges. The fruit's well-known vitamin C content aids in the poduction of carnitine, a molecule that helps the body burn fat for energy.
7.) Nut Butters. The fat and protein in nut butters provide a concentrated source of energy, plus the soluble fiber in peanuts works to control blood glucose and prevents saturated fat from entering the bloodstream. Most nuts--including peanuts, cashews, walnuts, and almonds--are loaded with the amino acid arginine, which may relax blood vessels for better blood pressure controlo. Look for nut utters that don't have added sugar, which could contribute to an energy crash.
8.) Salmon. A great source of omega-3 fatty acids--which keep cell membranes healthy and maintain cardiovascular health by regulating blood clotting and vessel constriction--cold-water fish like salmon, herring, and scallops are also high in protein and magnesium, which aids in converting glucose (blood sugar) into energy.
9.) Sea Vegetables. Ounce for ounce, seaweeds like arame, dulce, and nori contain the broadest range of minerals of any food, plus the B vitamins pantothenic acid and riboflavin your body needs to produce energy.
10.) Yogurt. This creamy treat is an excellent source of energizing protein and B vitamins--which are critical to converting nutrients into energy and reducing stress and anxiety--including vitamin B12, which fights fatigue by building strong, healthy red blood cells. If you want added flavor in a yogurt, look for those sweetened with honey or real fruit.

ENERGY SECRETS:

Want all-day energy? Eat enough of what you need at every meal. This checklist will help you do that.
1.) Complex Carbohydrates that are high in fiber (like oats, brown rice, and other whole grains) are absorbe3d more slowly and sustain you for longer periods. They also help keep blood sugar levels stable, evening out energy highs and lows, and preventing you from overeating later in the day.
2.) Protein (soy, lean meats, nuts) helps regulate the release of energy throughout the day. "Protein takes a long time to turn into glucose, providing a steady release of energy into your body," say Jacob Teitelbaum, M.D., autho of "From Fatigued to Fantastic!" (Penguin/Avery 2007).
3.) "Good" Fats (cold-water fish, olive oil, eggs) are concentrated sources of energy. "A 2002 Danish study showed that the monounsaturated fatty acids (MUFA) in nut butters help curb your appetite so you don't overeat which helps keep you from feeling weighed down," says Heather Zwickey, Ph.D., of the National College of Natural Medicine.

SUPER SNACKS:

A morning or afternoon snack keeps blood sugar from spiking or dipping. Teitelbaum also suggests a high-protein snack just before bedtime to kep your blood-sugar levels from crashing while you sleep, which may wake you up.
1.) Granola with nuts and dried fruit mixed with yogurt
2.) Apple slices with cheddar cheese
3.) Whole-grain crackers and hummus
4.) Tuna fish on a whole wheat cracker
5.) Whole wheat bagel with nut butter and a banana
Hope this can help you guys!

Please remember to consult your physician before trying anything new. I am not a doctor and no information should be considered medical advice. Any information provided should not be used to take the place of advice from your personal physician or other professional. Links to other sites are provided for ease of research. Information on those sites is the opinion of those who publish the sites and is NOT necessarily that of FibroChick. I offer what I can as help. I believe in educating myself on all my medical issues and being my own advocate, for no one else will do that on my behalf. I recommend we all do the same!

Dishwasher Salmon - EASY and YUMMY!!!

Serves 4

- 1 tbs olive oil
- 4 6-oz pieces salmon fillet
- 1/4 cup lime juice
- kosher salt
- black pepper
- 1 lemon, cut into wedges
- heavy-duty foil

1. Grease the shiny side of two 12-inch squares of heavy-duty foil with the oil. Place 2 pieces of fish side by side on each square. Fold up the outer edges of the foil (to contain any liquid) and drizzle the fish with the lime juice. Season with salt and pepper.

2. Fold the foil closed to form 2 airtight packets. (To test the seal, press down on a packet gently with your hand. If air escapes easily, rewrap.)

3.Place the packets in the top rack of the dishwasher. Run a normal cycle. Remove the fish from the foil and serve with the lemon wedges.

--As long as a thermometer inserted into the thickest part of the fish reads 145 degrees F, its safe to eat - and probably pretty moist.

Quick, Easy and HEALTHY Brownies!

I have made a big effort towards healthy eating because I have noticed the better I eat the better I feel. I discovered this brownie recipe, and yes I too was skeptical, until I made a batch! And I even had friends over at the time and had them try them, THEN I told them the ingredients! They were flabbergasted, NEVER would have guessed.

You get your chocolate fix, as well as a GOOD dose or fiber and a GOOD dose or protein!!

I like to make them in the mini-muffin tins, so they are bite sized for a small snack. And I'll pop in the microwave for a few secs for warm brownies :) They freeze well too.

1 box of brownie mix (any)
1 can black beans
walnuts (optional)

Drain the black bean juice from the black beans (this gets rid of 70% of the sodium in black beans!) and then fill the can of beans (beans included) with water. Puree/liquify.

Then mix the pureed black beans with your brownie mix and bake as directed on your brownie mix! They come out real chewy fudge-y like. Sometimes I'll add 4 oz of unsweetened applesauce to the mix.

YUM! Enjoy!