Oct
6
When you start the Atkins diet, you are entering a new world of eating. And nowhere is that more apparent than at the supermarket. Suddenly, all of your stand-by foods like macaroni and cheese, pasta and bread are no longer on your shopping list. When you go shopping for the first few times you may feel like a fish out of water. However, with a bit of practice you’ll feel just as comfortable as you were with your previous shopping lists.
Successful Atkins shopping starts before you reach the store. There are many resources for shopping lists online and in Atkins books. Before you head for the store, make a list of the week’s recipes and then decide what you’ll need to make each meal. Make sure to purchase low-carb snacks for in between meals.
Also, plan for modifications to the meals for other people in your home. You won’t be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.
Once you’ve made your meal plan for the week, its time to hit the store. When you arrive, buy your protein items and produce first. This may sound very simple and like it won’t make much difference, but it will. Once you’ve filled your cart with all of the acceptable foods, there won’t be room for much more.
Consider buying your meat in bulk. This will save you lots of money if you know where to get family sized packages of meat. When you buy meat in large quantities, you can also cook it in bulk as well. Taking time a few days per week to cook meat makes it simple to follow the Atkins plan. You can cook your meat before hand and have it ready to go when you need it. You can purchase ground beef, chicken pieces, small steaks and even seafood in bulk.
Cheese, if you can tolerate it, can also be purchased in bulk. Many stores offer store-brand cheese in large bricks. You’ll need to make sure to read the labels before you purchase any cheese. Make sure that when you eat cheese to eat some fiber (salad or raw veggies) as well. Having large blocks of your favorite cheeses on hand can make it easy to grab a quick snack between meals.
As you walk around the store, stick to the outer edges. The outer aisles have the freshest food. Think about your neighborhood grocery store. Most often the deli, the meat counter and the produce section are all along the sides of the store with the packaged items in the aisles. This is especially important if you are in the initial phases of the Atkins diet. You’ll want to stay away from all packaged foods during induction, even if they are low carb packaged foods. Once you add more carbohydrate grams to your daily limit, you can start to experiment with low-carb packaged foods.
That leads to the next important tip - read the labels! Just because an item says it is low carb, it may have hidden sugars. Do your investigative work at the grocery store so you won’t get home with products that cause you to gain weight. Shopping for the Atkins diet will take some time to get used to. You’ll be navigating parts of the grocery store that you may not be familiar with. You’ll also be purchasing items you’ve never cooked before. However, with planning and dedication low carb shopping will become easier. Just remember to make a list before you visit the store and stay toward the outer aisles of the grocery store. In no time, you’ll be an experienced low carb shopper.
By: Jackie Serta
About the Author:
Successful Atkins shopping starts before you reach the store. There are many resources for shopping lists online and in Atkins books. Before you head for the store, make a list of the week’s recipes and then decide what you’ll need to make each meal. Make sure to purchase low-carb snacks for in between meals.
Also, plan for modifications to the meals for other people in your home. You won’t be able to make totally different meals for yourself and your family for the long term. The best approach is to use the main meat dish for your meal for the entire family and then a carbohydrate side dish for your family. For example, if you are eating meatloaf you can add half a potato for the other members of your family.
Once you’ve made your meal plan for the week, its time to hit the store. When you arrive, buy your protein items and produce first. This may sound very simple and like it won’t make much difference, but it will. Once you’ve filled your cart with all of the acceptable foods, there won’t be room for much more.
Consider buying your meat in bulk. This will save you lots of money if you know where to get family sized packages of meat. When you buy meat in large quantities, you can also cook it in bulk as well. Taking time a few days per week to cook meat makes it simple to follow the Atkins plan. You can cook your meat before hand and have it ready to go when you need it. You can purchase ground beef, chicken pieces, small steaks and even seafood in bulk.
Cheese, if you can tolerate it, can also be purchased in bulk. Many stores offer store-brand cheese in large bricks. You’ll need to make sure to read the labels before you purchase any cheese. Make sure that when you eat cheese to eat some fiber (salad or raw veggies) as well. Having large blocks of your favorite cheeses on hand can make it easy to grab a quick snack between meals.
As you walk around the store, stick to the outer edges. The outer aisles have the freshest food. Think about your neighborhood grocery store. Most often the deli, the meat counter and the produce section are all along the sides of the store with the packaged items in the aisles. This is especially important if you are in the initial phases of the Atkins diet. You’ll want to stay away from all packaged foods during induction, even if they are low carb packaged foods. Once you add more carbohydrate grams to your daily limit, you can start to experiment with low-carb packaged foods.
That leads to the next important tip - read the labels! Just because an item says it is low carb, it may have hidden sugars. Do your investigative work at the grocery store so you won’t get home with products that cause you to gain weight. Shopping for the Atkins diet will take some time to get used to. You’ll be navigating parts of the grocery store that you may not be familiar with. You’ll also be purchasing items you’ve never cooked before. However, with planning and dedication low carb shopping will become easier. Just remember to make a list before you visit the store and stay toward the outer aisles of the grocery store. In no time, you’ll be an experienced low carb shopper.
By: Jackie Serta
About the Author:
Information on obesity statistics can be found at Obesity Facts.
Aug
14
Amazing Yogurt Cheese
Filed Under Diseases And Conditions | Leave a Comment
What’s lusciously smooth and creamy, with only a fraction of cream cheese’s calories and none of its fat? Yogurt cheese. And it’s a snap to make at home. Just line a large strainer with either cheesecloth, white paper towels, or a coffee filter. (Or use a special yogurt cheese funnel.) Spoon in 4 cups of plain nonfat yogurt, refrigerate and let drain overnight. You’ll end up with 1 ½ to 2 cups of nonfat yogurt cheese. Store your cheese covered in the refrigerator. Each ¼ cup portion has about 34 calories and no fat compared with 198 calories and over 19 grams of fat for cream cheese. Some brands of yogurt have emulsifiers or stabilizers in them that prevent the whey from draining off. Reading the label isn’t always enough to tell you whether a particular yogurt is drainable. So try this test at home: Take a big spoonful of yogurt out of the container, leaving a depression. If the hole starts to fill with liquid within to minutes, you should have success making yogurt cheese from this particular brand. Here are some ways to use your yogurt cheese:
Fold in chives and use to top baked potatoes or potato skins.
Add fresh or dried herbs and use as a savory spread for toast or crackers.
Mix with minced smoked turkey and use in place of cream cheese on bagels.
Stir in orange juice concentrate and minced fruit (such as strawberries). Use as a topping for muffins, pancakes, or waffles.
Add homemade pesto or salsa and use as a dip for crisp raw vegetables.
Elbows And Cheese
½ cups uncooked elbow macaroni
2/3 cup shredded soy Cheddar
½ cup dry curd cottage cheese
½ cup skim milk
2 teaspoons Dijon mustard
2 egg whites
hot pepper sauce, to taste I slice whole wheat bread
Cook the macaroni in a large pot of boiling water until not quite tender, about 8 minutes. Drain. Coat a I quart casserole dish with nonstick spray. Add macaroni and Cheddar. Toss to combine. In a blender, puree the cottage cheese, milk, I teaspoon mustard, egg whites, and hot pepper sauce. Pour over the macaroni and stir lightly to distribute. Tear the bread into pieces and place in a food processor with the remaining mustard. Process into fine crumbs. Sprinkle over the casserole. Bake at 350°F for 40 minutes.
Cheese Stuffed Blintzes
This recipe uses fromage blanc, which requires a starter culture. Blintzes
6 ounces whole wheat pastry flour
½ teaspoon baking powder
I egg whit
2/3cup skim milk
1 cup fromage blanc 2 tablespoons honey
¼ teaspoon ground cinnamon Garnish
blueberries, cooked pears, or applesauce grated orange or lemon rind To make the blintzes: In a medium bowl, whisk together the flour and baking powder. Whisk in the egg white and milk. Continue whisking until free of lumps. Coat a small nonstick frying pan with nonstick spray. Place the pan over medium high heat. Pour in about 3 tablespoons of batter and swirl it around to coat the bottom of the pan. Cook the blintz for about I minute, until the top is dry and the bottom is lightly browned. Flip the blintz out onto a rack or tea towel by turning the pan upside down. Continue making blintzes with the remaining batter. To make the filling: In a small bowl, mix the fro mage blanc, honey, and cinnamon. To fill the blintzes, lay each blintz on a counter. Spoon a rounded tablespoon of the filling onto the middle of the blintz. Fold the bottom of the blintz over the cheese. Then fold in the sides. Finish by rolling the whole thing up into a little pouch. Coat a large nonstick frying pan with nonstick spray. Heat over medium heat. Add the blintzes and cook for a few minutes on each side to lightly brown. Serve garnished with blueberries, pears, or applesauce and orange or lemon rind.
By: Robert Baird
About the Author:
Fold in chives and use to top baked potatoes or potato skins.
Add fresh or dried herbs and use as a savory spread for toast or crackers.
Mix with minced smoked turkey and use in place of cream cheese on bagels.
Stir in orange juice concentrate and minced fruit (such as strawberries). Use as a topping for muffins, pancakes, or waffles.
Add homemade pesto or salsa and use as a dip for crisp raw vegetables.
Elbows And Cheese
½ cups uncooked elbow macaroni
2/3 cup shredded soy Cheddar
½ cup dry curd cottage cheese
½ cup skim milk
2 teaspoons Dijon mustard
2 egg whites
hot pepper sauce, to taste I slice whole wheat bread
Cook the macaroni in a large pot of boiling water until not quite tender, about 8 minutes. Drain. Coat a I quart casserole dish with nonstick spray. Add macaroni and Cheddar. Toss to combine. In a blender, puree the cottage cheese, milk, I teaspoon mustard, egg whites, and hot pepper sauce. Pour over the macaroni and stir lightly to distribute. Tear the bread into pieces and place in a food processor with the remaining mustard. Process into fine crumbs. Sprinkle over the casserole. Bake at 350°F for 40 minutes.
Cheese Stuffed Blintzes
This recipe uses fromage blanc, which requires a starter culture. Blintzes
6 ounces whole wheat pastry flour
½ teaspoon baking powder
I egg whit
2/3cup skim milk
1 cup fromage blanc 2 tablespoons honey
¼ teaspoon ground cinnamon Garnish
blueberries, cooked pears, or applesauce grated orange or lemon rind To make the blintzes: In a medium bowl, whisk together the flour and baking powder. Whisk in the egg white and milk. Continue whisking until free of lumps. Coat a small nonstick frying pan with nonstick spray. Place the pan over medium high heat. Pour in about 3 tablespoons of batter and swirl it around to coat the bottom of the pan. Cook the blintz for about I minute, until the top is dry and the bottom is lightly browned. Flip the blintz out onto a rack or tea towel by turning the pan upside down. Continue making blintzes with the remaining batter. To make the filling: In a small bowl, mix the fro mage blanc, honey, and cinnamon. To fill the blintzes, lay each blintz on a counter. Spoon a rounded tablespoon of the filling onto the middle of the blintz. Fold the bottom of the blintz over the cheese. Then fold in the sides. Finish by rolling the whole thing up into a little pouch. Coat a large nonstick frying pan with nonstick spray. Heat over medium heat. Add the blintzes and cook for a few minutes on each side to lightly brown. Serve garnished with blueberries, pears, or applesauce and orange or lemon rind.
By: Robert Baird
About the Author:
Learn more about diabetes and diabetes management.
Jul
30
Home-made macaroni.
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To four cupfuls of flour, add one egg well beaten, and enough water to make a dough that can be rolled. Roll thin on a breadboard and cut into strips. Dry in the sun. The best arrangement for this purpose is a wooden frame to which a square of cheese-cloth has been tightly tacked, upon which the macaroni may be laid in such a way as not to touch, and afterwards covered with a cheese-cloth to keep off the dust during the drying.
Boiled macaroni.
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Put a larg cup of macaroni into boiling water and cook until tender. When done, drained thoroughly, then add a pint of milk, part cream if it can be afforded, a little salt and one well-beaten egg; stir over the fire until it thickens, and serve hot.
Macaroni with cream sauce.
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Cook the macaroni as directed in the proceeding, and serve with a cream sauce prepared by heating a scant pint of rich milk to boiling, in a double boiler. When boiling, add a heaping tablespoonful of flour, rubbed smoothed in a little milk and one fourth teaspoonful of salt. If desired, the sauce may be flavored by steeping in the milk before thickening for ten or fifteen minutes, a slice of onion or a few bits of celery, and then removing with a fork.
Macaroni with tomato sauce.
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Drop a cup of macaroni into boiling milk and water, equal parts. Let it boil for an hour, or until perfectly tender. In the meantime prepare the sauce by rubbing a pint of stewed or canned tomatoes through a colander to remove all seeds and fragments. Heat to boiling, thicken with a little flour; a tablespoonful to the pint will be about the requisite proportion. Add salt and if desired, a half cup of very thin sweet cream. Dish the macaroni into individual dishes, and serve with a small quantity of the sauce poured over each dish.
Macaroni baked with granola.
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Cook a large cup of macaroni until tender in boiling milk and water. When done, drain and put a layer of the macaroni in the bottom of a pudding dish, and sprinkle over it a scant teaspoonful of granola. Add a second and third layer and sprinkle each with granola; then turn over the whole a custard sauce prepared by mixing together a pint of milk, the well beaten yolks of two eggs or one whole egg, and one-fourth of a teaspoonful of salt. Care should be taken to arrange the macaroni in layers loosely, so that the sauce will readily permeate the whole. Bake for a few minutes only, until the custard has well set, and serve.
Eggs and macaroni.
—————–
Cook a cup of macaroni in boiling water. While the macaroni is cooking, boil the yolks of four eggs until mealy. The whole egg may be used if caught so the yolks are mealy in the whites simply jellied, not hardened. When the macaroni is done, drain and put a layer of it arranged loosely in the bottom of a pudding dish. Slice the cooked egg yolks and spread a layer of them over the macaroni. Fill the dish with alternate layers of macaroni and egg, taking care to have the top layer of macaroni. Pour over the whole a cream sauce prepared as follows: Heat one and three fourths cup of rich milk to boiling, add one fourth teaspoonful of salt and one heaping spoonful of flour rubbed smooth in a little cold milk. Cook until thickened, then turn over the macaroni. Sprinkle the top with grated bread crumbs, and brown in a hot oven for eight or ten minutes. Serve hot.
By: Jack Sands
About the Author:
——————
To four cupfuls of flour, add one egg well beaten, and enough water to make a dough that can be rolled. Roll thin on a breadboard and cut into strips. Dry in the sun. The best arrangement for this purpose is a wooden frame to which a square of cheese-cloth has been tightly tacked, upon which the macaroni may be laid in such a way as not to touch, and afterwards covered with a cheese-cloth to keep off the dust during the drying.
Boiled macaroni.
—————
Put a larg cup of macaroni into boiling water and cook until tender. When done, drained thoroughly, then add a pint of milk, part cream if it can be afforded, a little salt and one well-beaten egg; stir over the fire until it thickens, and serve hot.
Macaroni with cream sauce.
————————-
Cook the macaroni as directed in the proceeding, and serve with a cream sauce prepared by heating a scant pint of rich milk to boiling, in a double boiler. When boiling, add a heaping tablespoonful of flour, rubbed smoothed in a little milk and one fourth teaspoonful of salt. If desired, the sauce may be flavored by steeping in the milk before thickening for ten or fifteen minutes, a slice of onion or a few bits of celery, and then removing with a fork.
Macaroni with tomato sauce.
————————–
Drop a cup of macaroni into boiling milk and water, equal parts. Let it boil for an hour, or until perfectly tender. In the meantime prepare the sauce by rubbing a pint of stewed or canned tomatoes through a colander to remove all seeds and fragments. Heat to boiling, thicken with a little flour; a tablespoonful to the pint will be about the requisite proportion. Add salt and if desired, a half cup of very thin sweet cream. Dish the macaroni into individual dishes, and serve with a small quantity of the sauce poured over each dish.
Macaroni baked with granola.
—————————
Cook a large cup of macaroni until tender in boiling milk and water. When done, drain and put a layer of the macaroni in the bottom of a pudding dish, and sprinkle over it a scant teaspoonful of granola. Add a second and third layer and sprinkle each with granola; then turn over the whole a custard sauce prepared by mixing together a pint of milk, the well beaten yolks of two eggs or one whole egg, and one-fourth of a teaspoonful of salt. Care should be taken to arrange the macaroni in layers loosely, so that the sauce will readily permeate the whole. Bake for a few minutes only, until the custard has well set, and serve.
Eggs and macaroni.
—————–
Cook a cup of macaroni in boiling water. While the macaroni is cooking, boil the yolks of four eggs until mealy. The whole egg may be used if caught so the yolks are mealy in the whites simply jellied, not hardened. When the macaroni is done, drain and put a layer of it arranged loosely in the bottom of a pudding dish. Slice the cooked egg yolks and spread a layer of them over the macaroni. Fill the dish with alternate layers of macaroni and egg, taking care to have the top layer of macaroni. Pour over the whole a cream sauce prepared as follows: Heat one and three fourths cup of rich milk to boiling, add one fourth teaspoonful of salt and one heaping spoonful of flour rubbed smooth in a little cold milk. Cook until thickened, then turn over the macaroni. Sprinkle the top with grated bread crumbs, and brown in a hot oven for eight or ten minutes. Serve hot.
By: Jack Sands
About the Author:
Read about gluten allergy and egg allergy at the Common Food Allergies website.