Category: insulin resistance

PB and J Pancakes

Lately food has been a pain in the neck.  Everything just looks gross and I’ve had no appetite to eat much of anything.  I am sure that sounds peachy but it is kind of a pain.  I have food, healthy food, and I’m not eating junk but just looking at my fridge makes me feel nauseated.  I can’t explain it. The odd thing is eating these super small amounts I feel great!  I feel alert, happy, light.   This whole month I have felt really well.  I’ve had painful days but not as many as in other months (I think part of it is this amazing weather we’ve had.  I feel weighted down when the weather is cold and gray).

Anyway, as I bird-eat I find that I have to freeze a lot of what I make because I’m just not very hungry.  Its hard to make meals for 1 anyway but even if I do there is still at least one portion left these days.  Some things freeze better than others.  Like the other day I made these thai peanut noodles.  They didn’t reheat well and kind of turned black.  Still tasted good but looked gross.

The pork I made Sunday has saved well and will be nice to have frozen for quesadillas, pizzas, omelets ect. I am working to come up with recipes that I can freeze so that hopefully we can have a healthy, low GI, freezer meal party.  A couple of my friends are already interested.   The problem is a lot of freezer meals contain creamed soups and preservatives which I do not want, especially hanging around in my freezer for months.  If any of you know of good freezer meal recipes that are low in sugar and white carbs send them my way.  Does anyone know how quinoa freezes?

So, today I decided to make my whole wheat pancakes as previously posted https://smilingldsgirl.wordpress.com/2011/09/23/whole-wheat-pancakes/.  This was a recipe given me to my internet friend White Lilly .   These are not the heavy whole wheat pancakes you are used to but are light and fluffy.  (This time I used Stevia instead of sugar.  It didn’t really work.  I would use agave instead.)

Anyway, to shake things up a bit I decided to make PB and J pancakes.  So, I took a bag of frozen strawberries on the stovepot, melted them down (didn’t need any liquid because of the ice but if you made from fresh might need 1/4 water), and a tbsp of stevia.  I let it cook until the strawberries were wilted.  At this point you could blend it to make it smooth but I kind of like the hunks of strawberries.

Strawberries, raspberries, peaches and cherries are all considered LOW GI fruit. Having an index of 32 or below.  Kiwi’s, figs, mangos and bananas are nearly double; however, they can still be valuable for other reasons if used sparingly.

With the finished strawberry topping I spread a layer of creamy peanut butter on each pancake and then poured the strawberries on top (the strawberries will be good on yogurt or ice cream.  Nice way to use frozen fruit, which is cheaper and lasts longer)!

PB and J pancakes. I've been trying to have better food photography on my blog. What do you think? I honestly couldn't eat all of this only 1/2. It was really good though.

And look at all I was able to save, enough for 5 more breakfasts.

5 Breakfasts in the freezer! Ziplocs work the best to stuff things in my little freezer

I’d like to get another smaller freezer because mine is always crammed full.  If anyone has a deal let me know.   This is the kind I would like:  I am hoping to find one used, on sale.  We will see.

Anyway, enjoy the pancakes and start experiencing with freezer meals and please send me your successes. Love ya!

Rachel’s Homemade BBQ Sauce

I love sauces.  One of the hardest things about sticking to a low GI diet is that most produced sauces/dressings are high in added sugar.  In addition, most not only have sugar but have high fructose corn syrup which is like concentrated sugar.  This left me with dry, boring food.  😦

Lately I’ve been experimenting a lot in the kitchen and trying to come up with recipes that are low GI and taste good.  I’ve had 2 less than stellar successes but today I think I scored.  ( I tried to make enchiladas with my own enchilada sauce and they were such a disappointment.).

I have made my own barbeque sauce!  BBQ sauce is usually loaded with sugar, molasses and honey.  Especially my favorite, Kansas city style, which is a dark, rich sauce.   Now I made this sauce with agave but you could use coconut syrup or brown rice syrup or yacon- whatever low GI sweetener floats your boat.  I don’t think stevia would work as well in this recipe because it isn’t a liquid syrup but you can try it!  I am also not a fan of splenda. Its not natural like the stevia or agave plants and to me it has a chemical aftertaste.

(For agave haters read this) The Agave Bad for You Fallacy

One thing you have to remember is that any sweetener is just that a sweetener but some are absorbed less quickly and converted into glucose.  Its kind of like the difference between whole grains and white flour.  They are both grains but one is absorbed more quickly than the other.  Our bodies are designed to taste sweet, salty, sour, bitter, and unami, and I believe it is important that any diet for it to be a realistic lifestyle change must incorporate all of these taste buds.  They are there.  They aren’t going away.  Doing a sugar fast may be helpful to change habits and lessen cravings but unless you cut out your tongue you will always want sweet.

there are areas of your tongue designed to taste sweet. Its how our body is made. Find healthier ways to satisfy those natural cravings

So, my goal is to find ways to satisfy my taste buds without raising my blood sugar levels (and its working I haven’t had a high reading in a year).  I try (sometimes unsuccessfully) to take regular dishes and lower the simple carbs and substitute/reduce the sugar in them.  (Any recipes you have in this regard I’d love!).

My sister and a friend are coming over tonight and she suggested we make this soda pop crockpot pork I’ve made in the past.  At first I thought, no way!  If there was ever a dish loaded with sugar this is it.  In addition to 2 cans regular cola an average recipe has 1 cup or more of highly sweetened bbq sauce and an additional 1/2 cup of brown sugar.

One of the things I admire about people like Elana Amsterdam is she hasn’t let her celiac disease stop her from eating anything.  She finds a way to make cupcakes, cookies, crackers, pies all within her food restrictions (she also uses agave and explains why).  Amy Medling is another good example.  Her menus are so full and rich and yet completely PCOS/Low GI friendly.

I think an attitude of looking at food limitations as a fun challenge, not as a burden, is very commendable.  Sometimes I feel like all I get is one more thing I can’t eat each day (especially during the sugar fast, someone told me I couldn’t eat sugar free gum and I about lost it.  I couldn’t take all the no’s anymore!).

Never to be undone by a challenge I decided to go for it.  The pork is brewing in the crockpot right now but I have a feeling it will be delicious.  I used oogave cola soda .  This soda uses agave instead of high fructose corn syrup or sugar.  Again, its not about it being a non-sweetener because it is but it is a better choice.

So, then I added a cup of my awesome homemade bbq sauce.  Even if the pork doesn’t turn out it was worth it just for this recipe I invented. (And remember you are using just a little bit of sauce.  The recipe makes over 4-6 cups.  (I didn’t measure the final amount but it was a lot).

Here goes:

Homemade Low GI BBQ Sauce

1 large can tomato sauce (or pureed tomatoes in a blender and strained)

1/2 cup of water

1/2 c balsamic vinegar (doesn’t have to be the fancy stuff.  I used some I got from the dollar store!  Save the good stuff for bread or strawberries.  I think you could also use apple cider vinegar which has some health benefits but it wouldn’t give you the dark KC BBQ look.)

1/3 c agave (can add a little more depending on taste)

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp mustard powder

1 tbsp chilli powder

1/4 tsp cayenne

1/2 tsp salt

1 tbsp yellow mustard

2 dashes of liquid smoke (start small and can add more because it packs a punch)

1/4 c Worcestershire sauce (this does contain hfc and sugar but it is such a small amount for a large quantity of sauce that I wouldn’t worry about it.  If anyone knows of a Worcestershire sauce that doesn’t have added sugars let me know. )

Mix all together with a whisk until it boils and then quickly turn to med low and let simmer for 45 minutes.  Then bottle and store in your fridge.

Rachel's Homemade LOW GI BBQ Sauce!

I’m really excited about this recipe.  I think it will be great on hot dogs instead of ketchup (and I do intend on making my own Low GI ketchup) or with sweet potato fries.  With roasted chicken it would be delicious, or on ribs it would be fabulous.   There is tons of potential.  Hurray!

Let me know what you think and if you alter the recipe in any way.  I will post a photo of the pork tonight.

“It is a far, far better barbecue that I have now, than I have ever had before” – Charles Dickens, A Tale of Two Cities

“It is better to have burnt and lost, then never to have barbecued at all” – William Shakespeare

(Just a little joke!)

Posted later-

Here is the pork

agave bbq pulled pork

The pork is a 5 lb pork shoulder rubbed with salt and pepper.  Then you put it in the crockpot with an onion sliced up, 2 cans oogave cola and a cup of Low GI BBQ.  Let cook on low for 6 hours.  Then drain most of marinade, shred pork and add another cup of sauce, heat on high for 1-2 hours.

The pork was tender and full of flavor.  I really liked it.