Tag: low glycemic

Twin Cakes

As all my facebook friends know I’ve found a new obsession.  Twin Cakes raw gluten-free snack bites.  These delectable ‘cookies’ are low glycemic, low sugar, low carb and despite their small size they pack a ton of flavor.  I like them so much that I emailed the owner (one of the twins Lori) and she agreed to give me a bulk rate.  I now have 16 bags coming this week- that’s 160 balls in various flavors:

the brownie bites are very rich. Under 100 calories, 6 gr sugar, 9 carbs. For strong chocolate lovers only.
mint chocolate coconut bites
spiced hazelnut dough balls

And I ordered the Cinnamon Coconut bites which they do not have a photo for on their site.  I will sell bags to anyone who is interested at cost. This is really just a way for me to get healthy goodies at a discount.  I’m not making anything. Call me for the prices. They are between 8-10.

Spiced hazelnut dough ball –  4 bags for
Brownie bite – 4 bags
Cinnamon coconut bite – 4 bags
Mint Chip coconut bite –  4 bags

There are 10 bites/balls per bag.

If you are lucky enough to live near certain stores that carry their product I am very envious.  I can’t say how delicious I think they are.  I just love them so much!   If someone tried to tell me I couldn’t eat them I think the fangs would come out.

Ingredients for brownie bites (as an example) maple syrup, cocoa powder, coconut oil, coconut butter, coconut flour (all organic).

Ingredients for cinnamon coconut bites- coconut flakes, maple syrup, coconut oil, coconut butter, cinnamon (all organic).

Most ‘healthy sweets’ taste just awful which leaves me craving for the bad stuff.  These bites are full of flavor.  You really don’t need to eat more than one.  Plus they last forever.  If refrigerated could have them for many months. They are also vegan for anyone interested in that.

It actually means something to me to be able to eat something sweet and have it not ruin my diet.  Something sweet that actually tastes GOOD! It really does add to the quality of my life.  The first time I tried one I literally had a few tears. I had just finished the sugar fast and it was like yes! This I can live with.  This is delicious! This is the sweet life!

Now, you cant eat bags and bags.  They are still a sweet but they are all pretty strong.  The temptation to eat more than 1 is usually not there for me.

If you come by my place ask to try one.  I want to get as many of my friends hooked as I can so I can make more bulk orders, possibly lowering costs even more or convincing Whole Foods or someplace around here to stock them.  They make me very happy.

So, if you are interested in any of the above items at the above prices let me know.  Again, I’m not making anything on this.  In fact, I will absorb the minor shipping charge.  No pressure because any that aren’t sold will be saved for me to gladly eat but if you want let me know.

I applaud people like the twins at Twin Cakes and Elana Amsterdam at Elana’s Pantry because they make good tasting products/recipes despite their dietary restrictions.  They aren’t happy with a ‘kinda, sorta, tastes like the real thing’ treat.  No,  they wanted something genuinely delicious.

I admire that type of thinking.  Too often I feel discouraged because something has been removed from my diet.  I don’t think ‘how could I make it work and make it still taste delicious’.  People like this inspire me to do better and be more adventurous.

I’ve got sweets coming…Life is good! :).

Btw- anyone who comes new to book club will get to try them.  This should definitely entice you to come!  (It sure would entice me!)

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!

Whole Wheat Pancakes

So today I made the most delicious breakfast- whole wheat pancakes.  I LOVE pancakes but most whole wheat are thick and heavy.  These weren’t.  I must admit they tasted particularly good thins morning after having a rocky sleep last night (kept waking up with coughs, the cpap was bothering me etc).  The recipe is from my blogging friend White  Lilly with a few minor modifications from yours truly.

I've been working on learning how to use my pentax. I would like to have better photography for my blog including my food photos. What do you think?

 

WHOLE WHEAT BUTTERMILK PANCAKES

1 egg
1 cup buttermilk (I didn’t have buttermilk so I made my own using 1 cup 2% milk with 1 T plain vinegar)
2 T oil (didn’t have oil used 2 T butter melted)
1 T honey (used 1 T light agave instead)
1 cup whole wheat flour
1 t baking powder
1/2 t baking soda
1/2 t salt
fresh or frozen blueberries (optional)

I like to put peanut butter, and then maple flavored agave on the top to add some protein and a more low GI sugar.

Whisk wet ingredients together, taking care to sufficiently beat the egg. Then add dry ingredients, mixing well. For smoother batter, use electric beaters (I’m usually too lazy to get them out and just mix it by hand). I like to use fresh ground flour, and I prefer to use soft white wheat (aka, whole wheat pastry flour). Hard white wheat will work as well, but if you go to red wheat you will be exchanging a mild flavor for a stronger one. If desired, add three to five blueberries (depending on the size of your pancakes) to each pancake immediately after dropping the batter onto the grill. Do not mix the blueberries all at once directly into the batter; it will just turn the batter blue! Coat a grill with nonstick cooking spray and preheat to 300-325 degrees. You may want to fiddle with the temperature a bit to find out where it’s optimal. If it’s too hot the pancakes will be dark brown. When the batter starts to bubble, gently lift an edge with a spatula; if it’s a light brown/golden color and seems like it will stay intact, then it’s ready to be flipped. Cook on second side for a minute of two, peaking under the edge frequently to make sure it doesn’t get too dark. Sometimes I flip them back over the the first side for several seconds just to make sure that the pancakes are cooked all the way through.

Teaching Low GI

Today I had a fun experience.  I was asked by my ward to do an activity explaining all I’ve learned about low glycemic cooking.  It is something I was excited to do because I have learned so much in recent months that I have wanted to share with others.  Teaching all of you on this blog is fun but it is nice to gab on with others in person also.  Part of it is I wish others had shared the information with me much sooner- hopefully I can enlighten someone else much sooner than me.

To help with the lesson I prepared a packet of information explaining how the cell membrane works, what insulin is, and how the glycemic index was developed.

Here are links to the packet info I used.  I hope you find them helpful:

http://www.glycemicindex.ca/glycemicindexfoods.pdf

http://www.diabetes.ca/Files/diabetes_gl_final2_cpg03.pdf

http://www.iristrial.org/teleforms/documents/insulin_resistance.pdf

Aside from explaining the biology of the glycemic index, I also focused on making little choices that have a big impact on our sugars  For example, you can use agave instead of sugar or alternative flours (brown rice, quinoa, or other flour)  instead of regular refined flour.  I showed them many of the different flours and sugars I have and gave examples of healthier choices:

1.  I showed ketchup, steak and bbq sauce and asked which one had the most sugar?  If you don’t know, its bbq sauce (6 gr per tbsp), then ketchup (4 gr per tbsp), finally steak sauce (2 gr per tbsp).  So, by choosing the steak sauce over the bbq saue we are significantly cutting our sugar on that item.   By making a thousand little choices like that we become healthier.  (of course no sauce would be even better but I love a little sauce!)

2. I showed two cans of soup- Chicken and Stars vs.  Split Pea and Ham.  While both have a lot of sodium, if I want a can of soup the split pea is a much better choice with 10 grams of protein and 4 grams of fiber compared to chicken and stars with 3 and 1 respectively.  I then explained that by reading labels we can make better choices.

3. I introduced them to quinoa.  One of the problems I noticed as I went low glycemic is my need to have a starch with my meals.  It didn’t seem enough to have a piece of chicken or steak on its own.  I needed rice or potatoes or some kind of starchy side.  This is something I have had to ween myself off  of but I have found that brown rice and quinoa are good alternatives.  Particularly quinoa because it is a complete protein.   Most of the girls had never experienced quinoa so it was fun to see their reaction!

4.  Finally I did some cooking!  (You will have to excuse the bad photos.  I still haven’t learned to take good food photos.  I’d love to learn if someone wants to teach me!).

We made individual flavored lemonades with fresh squeezed juice, agave and either ginger or mint (the more flavoring you put in things the less sweetener is required).

flavored lemonades

Then I made homemade cheeze-its!  This is a recipe from Elana Amsterdam’s The Gluten Free Almond Flour Cookbook.  They were very easy and delicious. Here is a link to the recipe:

http://www.kalynskitchen.com/2009/09/recipe-for-cheese-crackers-with-almond.html

Serving with it I had ranch spinach dip made with greek yogurt.  The point of this item was to show how snacking can actually be healthy (crackers and yogurt have protein, spinach is loaded with goodness).

gluten free cheese crackers with spinach ranch yogurt dip. It was super good!

Finally for desert we had strawberry cupcakes with cream cheese frosting from Elana’s Gluten Free Cupcake Cookbook.  I think these were mostly a success.  They are made with coconut flour and agave for the sweetener.  They were a little dry so next time I might try cooking them less and I would puree the strawberries because I find their texture when heated to be odd.  Still the frosting is to die for!  It is cream cheese whipped, folded into whip cream sweetened with agave.  Holy cow is it good!

http://t.co/HpJABC0

strawberry cupcake with cream cheese frosting

Any treat should be eaten in moderation but it is so fun to find ways to make things healthier.   If I have learned anything in the last year is that being a healthy person involves a thousand little decisions that cumulatively add up to good health.  I’ve also learned to take ownership of my body.  Only I know how my body reacts to certain foods or medicines and only I can feed it correctly.   With the counsel of my doctor (but mostly my own research) I have learned what it means to truly feed my soul and help make me feel good.  What a blessing that is, and how fun to share it with those around me.

I hope that all of you have fun trying these recipes and enjoy looking at the handouts (if you are close by I can give you one- I have extras).  If you want to learn more call me- I love talking about this stuff!  I would also love to cook with any of you as I am dying to try out more recipes (particularly from Elana’s cookbooks and blog.  They are such good recipes).

Victoza is not quite so evil

So I just wanted to do  a quick post to update how my second run of Victoza is going.  To my shock I have responded well!  I have only had one day of nausea and no vomiting (thank goodness for that!).  I guess the doctor was right (go figure?).  Perhaps I did have a stomach virus when I tried the Victoza before.  I was skeptical because it seemed like such a coincidence but with such a great response this time I’m beginning to believe.

Not that I have had no side effects.  My appetite has been low but that’s not too bad when it isn’t coupled with the nausea.  I have also been a little bit weak and tired.  Let’s just say it has not been my best 2 weeks exercise-wise.  At least I’ve been meeting with my trainer weekly so that’s helped.  Not every week will be a perfect exercise week.  The most important thing is to consistently keep exercise in my life, and that I have done.  Yesterday I went swimming and it felt great! Today I’m meeting with Michelle for a session so that should be good.  (I will probably be sore later on).

Anyway, I had so many comments on my ‘Victoza is Evil‘ post that I felt I must own up to my better response this time.  Hopefully it continues and I will feel well for weeks to come.  The last two weeks have been great and I feel very hopeful for the future.

Next Wednesday is my strabismus surgery.  I’m a little nervous but my doctor is a pro (this is the main surgery he does in his career) and I feel confident in his skills.  This is my doctor:

http://rmeyecare.com/biopetersen.html

There are always risks in surgery but the greatest risk in this surgery is possibly needing follow up surgeries later on.   On the plus side my mom is coming to help me! She will be here from Tuesday to Saturday.  Being from a family of 6 it is a rare treat to have my mom all to myself, almost worth going through surgery for!

The doctor expects there to be 2 days of the most pain with it lessening each day, with most of it being gone by a week’s time.  However, my eye will be red for several months.  The doctor said ‘now would not be a good time to get married.  All your photos will have red eye!”.  Obviously that is not an issue for me but I will have red eye in Hawaii. Oh well!  A small price to pay…

Please keep me in your prayers and thoughts. I am sure I will love calls as I recuperate but I probably will be off the internet for several days because I won’t be able to see out of one eye.  Thank you in advance for your love and support.

Also, I am going to be taking a couple days off of my meds and would love treats, food and especially company.  Please come by for a visit if it is at all possible.  Love you all!

Product Recommendation Almond Flour

Hi out there! I decided to try something new for my product recommendations.  I’m really excited about this almond flour from Honeyville Farms.  If you want to order go to the Honeyville Farm website. If anyone is interested in buying it in bulk with me I’d love it.  I have enough to last me a few months but after that I’m confident I will want more!

I just got Elana Amsterdam’s cookbooks and they look fantastic (and are priced under $10 each!). I’m so excited!  I can’t wait to explore them.   Her new one is called Gluten-Free Cupcakes and her old one is the Gluten Free Almond Flour Cookbook.  It would be cool if someone else got these cookbooks and we could dive into them together.  It will take me a while to get through them all by myself (but don’t worry I will persevere through all the yummy baked goods!).  Most of her recipes call for agave which still must be eaten with moderation but at a glycemic index of 38 it is pretty good.

Anyway, I’m just grateful for products and companies that help me to feel good, eat right and still enjoy life!

.

Brownies

seriously brownies that are actually good for you- omega 3s and protein from the almond butter, flour and sugar free! Wow! May be the best day of my life.

Yes you read right.  Brownies.  Have I flown off the diabetes band wagon?  No sir!

The last two days I have not felt well and been a bit depressed.  Actually I don’t know if depressed is the right word- exhausted is more accurate.  Exhausted in every sense of the word.  I feel wrung out emotionally, spiritually and physically.

Today for some reason I feel a lot better.  I don’t know if it is seeing my sister or having voice lessons or what but I just feel a little more energy than the last 2 days.

I am particularly happy about a new recipe I tried for BROWNIES!!!  You won’t believe this recipe actually works.  It has NO FLOUR and NO SUGAR!!  How can that be?  I was skeptical but it is delicious.  The chips have a tiny bit of sugar but you can use chips with cane juice, agave or other sweeteners.

Chocolate Chip Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1 ¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cacao powder
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate chips 73% cacao

  1. In a large bowl, blend almond butter until smooth with a hand blender
  2. Blend in eggs, then blend in agave and vanilla
  3. Blend in cacao, salt and baking soda, then fold in chocolate chips
  4. Grease a 9 x 13 pyrex baking dish
  5. Pour batter into dish
  6. Bake at 325° for 35-40 minutes

I wish I could take credit for this recipe.  It is from an amazing blog called Elena’s Pantry written by Elena Amsterdam.  Ostensibly she is a gluten free author but her recipes also are low glycemic and use natural sweeteners.  She’s even introduced me to new sweeteners/flours such as yacon powder and spelt flour.

These brownies are AMAZING!!!!!

I feel I have been blessed to not care much about food but after two bad days I must admit these brownies made me happy and smile. One thing about being a medical freak show is it makes you appreciate the little things. 🙂

Try out these brownies and other recipes from Elena’s Pantry and let me know what you think.  I have been blown away.  (Unfortunately these are not cheap but you can’t have everything!)

PCOS Product Recommendations II

As promised here is my regular product recommendations for PCOS patients (or anyone who wants to eat more healthy).

The last few weeks have been challenging especially with my chest pain; however, I do feel like I am becoming more accustomed to the low GI diet and the various meds I am on.  I feel like it is part of my daily life- more normalized than than ever before.  I have gotten pretty good at finding things I can eat going out and getting back to my pre-diagnosis routine.

Maybe this is a bit sad but one of my greatest thrills comes when finding a product that works for me, helps me feel good, and believe it or not TASTES GOOD!  (It does exist!).

Here are some of my recent scores:

1. Tree Street Grains 16 Grain Pancake Mix- I love this mix. Even my dad agreed they are light and taste good. They are made in Provo but I am not sure how available they are other places. They do have a website and the prices seem fairly reasonable.  http://www.treestreetgrains.com/store/pancakes/16-whole-grain-pancakes/

2. Wholesome Sweeteners Organic Blue Agave Flavored Syrups-  to go with those delicious pancakes this line of agave flavored syrups are good and totally fulfill  my need for maple syrup.  They also have strawberry and vanilla.  You don’t want to use too much of any sweetener but I’ve never had a bad insulin response to agave.

3.  Another genre of cooking that has been good to me is Mexican food. Since I can have corn tortillas, tacos, fajitas and whole wheat burritos work great.  I can even have nachos on occasion! Be careful because some salsa has sugar but some don’t. Of course you can even make your own salsa with fresh cilantro, tomatoes, crushed tomatoes, onion, and jalapeno.  Yum!

One of my favorite foods has been the La Tortilla Whole Wheat Tortillas.  These are available at Costco and have 8 grams of protein per tortilla and 4 grams of fiber. They also make good wraps.

http://www.latortillafactory.com/

Another product I really liked is the Frontera Taco Skillet Sauce- They are a liquid sauce packet with fresh herbs and spices and uses agave as a sweetener. The flavors I have tried have all been delicious.  There are 7 different choices and all that is needed is meat and any veggies you like such as onion or green pepper.

http://www.fronterakitchens.com/shopping/category/products/mexican-Everyday-sauces/

4. Clif Twisted Fruit Ropes- For some reason since I started the low GI diet I have experienced candy cravings- particularly for sour candies like sour patch kids. The weird part is I didn’t really eat much candy before but for some reason I crave it bad!  Most fruit leather/fruit roll ups are bitter and didn’t do much to satisfy the sweet cravings.  These ropes are the closest thing to candy I can eat.  They have no added sugars- just fruit.  I also like that they are individually wrapped so I can easily eat just one.  There are also 6 different flavors including grape and sour apple.  It is a great item to help me boost my sugar when it is feeling low.  Save a lot of money by ordering them at http://www.clifbar.com/food/products_clif_kid_twisted_fruit/

Well, I have more but I think that is enough for one post.  Please continue to send me your product/recipe suggestions.

One More Recipe

Today I had another successful recipe and I couldn’t resist posting about it.  It is a sweet potato goat cheese spinach frittata.  I am very excited about this dish because it can be made with so many different variations.  Also it is high in protein, full of veggies, and omega 3 eggs.  Most importantly it tastes good!

I encourage everyone to learn how to make frittatas.  They are so easily adaptable to nearly any diet/lifestyle. Enjoy!

Sweet Potato Goat Cheese Spinach Frittata.
3 small white sweet potatoes peeled and cooked
8 eggs beaten
6 ounces goat cheese
1/2 cup sharp cheddar
10 ounce bag frozen spinach
1 green bell pepper diced
(onion would be good but I didn’t have one)
1 cup diced button mushrooms
olive oil
cook bell pepper in olive oil and mushrooms until soft. Add spinach until it gets soft
Remove veggies onto plate. Make sure side and bottom of pan are covered with olive oil.
Slice potatoes and put in bottom of pan
Add eggs and then dollops of goat cheese on top.
Once eggs get slightly cooked add vegetable mixture
sprinkle cheddar on top and place in 400 degree oven for 10-15 minutes.
You can add anything to this recipe, any vegetable or cheese that you like. It could also be made with meat such as ham, bacon, sausage or chicken. 

Two Successful Recipes

As I have mentioned in previous posts it has been hard for me to find successful PCOS friendly recipes.  In fact, most of my attempts have been unsuccessful and pretty much the last two months I’ve been living off of mojo bars, veggies, fruit and other nibbling.  However, as I keep trying I am slowly learning how to cook for my new body.  I’d say out of 10 meals I have one real success. When I do find something that works it is super exciting and I want to share it with the world- that’s where my blog comes in!

Here are two of my favorite recipes:

lamb burgers with sweet potato chips and spinach salad.

Lamb burgers with Sweet Potato Chips and Spinach Salad (adapted by me from the Low GI Guide to Living Well with PCOS by Jennie Brand-Miller)

Lamb Burgers

1 1/4 lb ground lamb extra lean

1 cup fresh Ezekial 4:9 bread crumbs

1/3 cup parsley finely chopped

1/3 cup fresh mint finely chopped

1 egg

1 clove garlic crushed

1/2 tsp olive oil

Sweet Potato Chips

2 lbs white sweet potatoes (if you haven’t tried these they are so good!)

1 tbsp olive oil

salt and freshly ground pepper

Spinach Salad

4 cups spinach leaves

12 cherry tomatoes

2 tbsp feta

agave based balsamic dressing

Preheat oven to 425 and line baking tray with spray.

To make chips place the sweet potato, olive oil, salt and pepper in a large bowl, and toss to coat.  Spread over lined trays in a single layer.  Bake for 45-50 minutes

Meanwhile, to make the burgers, place the ground lamb, bread crumbs, parsley, mint, egg, and garlic in a large bowl.  Use clean hands to mix until well combined.  Divide the mixture into six portions and shape into round patty.  Heat the olive oil in a large frying pan over medium heat. Add the patties and cook for 4-5 minutes on each side, or until the meat is no longer pink and thermometer reads 160.

To make the spinach salad combine ingredients and toss with dressing.

Serve the burgers on a whole wheat or sprouted wheat roll with some lettuce, tomato, feta cheese and a little mayo.  I also dipped my chips in a little bit of organic ketchup which I surprisingly responded well too.  You could also use a little olive oil mayo and lemon juice or mayo and hot sauce.

Turkey sausage ragu over quinoa pasta- finally a pasta that tastes good!

Everyone knows I LOVE Italian food, and I have searched high and low for a good low GI pasta.  The wait is over!  This is my recipe and it is delicious.  I’m so excited!  This also makes a huge pot of food.  I will have leftovers for days!

Turkey sausage Ragu over Quinoa Pasta

3 Italian turkey sausage (Harmons makes a number of different kinds of sausages and turkey is leaner then pork).

1 large can of Italian plum tomatoes

button mushrooms quartered.

Frozen tri-color pepper blend (or fresh orange, green, red bell pepper)

1 small can tomato paste

1 box quinoa pasta any shape (I used macaroni)

Italian seasoning

Olive oil

Cook sausages in a little olive oil until barely pink.  Slice put back in pot.  Add tomatoes and crush with potato masher so it is chunky.  Add Italian seasoning, tomato paste, bell peppers and mushrooms.  Cook until sauce is slightly reduced and mushrooms are soft.

Follow package instructions for pasta.  You can then add the pasta directly to the sauce or keep it on the side.  A little Parmesan on the top would be good. Yum!!

This sausage and pepper mixture would also be good on a roll as an Italian hogie.

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Let me know what you think of these recipes.  I’m excited to be slowly finding things that taste good! I am developing a new relationship with food that will be better and more customized to my body then it used to be. Please share with me your recipes and product suggestions.  Thanks!!