Roasted Red Pepper and Tomato Soup

Ah, Fall. I have such mixed feelings about the change of seasons.  Let's see... I really don't like that the days are getting shorter and cooler.  And I am not happy about the rainy days we are having right now either, even if we really need the rain after the unusually hot and dry Summer we enjoyed!  On the other hand, I do love that some of my very favorite things to eat are more readily available and more reasonably price with the onset of the Fall harvest.

One of these favorite things is red peppers!  And when they are on sale at my local market, I buy a huge bagful and always roast some almost immediately. I love them sliced up on salads, and in omelets, on burgers, and especially in home made soups.  Today I am sharing a quick and easy way to put together a lovely one... Roasted Red Pepper and Tomato Soup.

It is just a matter of roasting the peppers and then pureeing them with a can of diced tomatoes.  If you are not sure how to do this, I have included a link to a little tutorial about it in the first recipe instrucion (which also has another delicious soup recipe).  It is so easy... just takes a bit of time.  You can season  your soup with basil and oregano, or leave plain and just add some salt and pepper. As is, it is vegan but if you don't care about that, you can  make it a little fancier and even company-worthy with the addition of a sprinkle of grated parmesan cheese.  It is truly delicious!

You might enjoy this soup as a first course at dinner, or as your main course at lunch. I have even slurped a bowlful as an afternoon snack.    Yes, the best part about Fall is definitely homemade soup!

Roasted Red Pepper and Tomato Soup
Makes 4 servings, approximately 1 cup each

Ingredients:

• 3 red peppers
• 1 28-ounce can (798 ml) diced tomatoes
• salt and pepper to taste
• dashed of basil and oregano (optional)

Instructions:

1. Roast red peppers and allow to cool before removing seeds and skin.
2. Place the peppers in a large bowl along with the tomatoes.
3. Puree the veggies with immersion blender and pour into to saucean to heat.
4. Warm soup to desired temperature over MEDIUM heat on stovetop.
5. Remove to serving bowls and season.  Garnish as desired.
6. Leftover soup may be stored in refrigerator for a couple of days or frozen.

1 serving, without garnish

WW SP = 0 (vegetables are 0 SP foods so nothing to count here)

Calories 70

Saturated Fat 0g

Carbohydrates 14.1g

Fibre 3.6g

Sugars 5.1g

Protein 2.6g

I always make a few extra, for omelets, burgers, salads...  yum!

After seeding and removing the skin.

Season with salt and pepper, and a bit of dried basil and oregano if you like them.

A bit of shredded parmesan cheese adds a lot of flavor and only a few calories.

Are you a fan of roasted red peppers, too?  What is your favorite way to enjoy them?

Oat Scones... I Still Love Them

No matter what new food plan I set out to try, I always come back to an old favorite... tried and true... from Weight Watchers. It has gone through several evolutions, but for many years now, has been called the Simply Filling Technique.

In its simplest form, it involves eating from a comprehensive list of fruits, vegetables, lean proteins including meat and dairy, whole grains, and healthy oils.  It is based on whole, real foods.  Easy. Simple. Nutritious, and yes, filling.  Whole, real food fill you up and keep you satisfied. It is true.

I like the plan as I naturally gravitate to these kinds of foods and like to shop and prepare my meals at home, whether I am going to eat there or pack them along with me to have out.  I am a big fan of park bench and beachside picnics and snacks.

The plan does allow for occasion off-list indulgences, so I can still get in some nut butters and dried fruit, and the occasional glass of wine, too. No deprivation here.

Now, I admit, I don't eat a lot of grains. I prefer to get my carbs from fruits and veggies... I will occasionally eat some rice when I have sushi but for the most part, even quinoa only makes a rare appearance on my plate.... usually when I make a bowl-style lunch.  I cannot recall the last time I cooked oatmeal at breakfast.

But I was looking through some old posts and this recipe for Oat Scones piqued my interest. I had completely forgotten about it.  They really appealed to me, I decided to make them up and add them to my week's menu.  And I am happy to say they were as good as I remember.

I  have learned over the years that weighing dry foods on a scale, rather than measuring with cups is a more accurate way to calculate nutritional values. My original recipe, which you can find here, calls for 1-1/2 cups of oats. The package shows that 40g is equal to 1/2 cup so I weighed out 120g of oats instead of measuring 1-1/2 cups.  When I compare them, the 120g is less for sure.   I also weighed the oat bran.  I used 95g instead of measuring out 1 cup.

Do I need to even mention I use gluten free oats?

And I chose a rectangular cake pan because I currently do not own a pie plate. The cake pan is about 8 inches X 11 inches.  I cooked the scones for 40 minutes and made sure to let them rest for 15 minutes before I cut them into 8 pieces and tested them.  That waiting was hard!

I have been enjoying them all week... my favorite way is to make up a bit of PB2 and slather that all over the top.

Nope, PB2 is not part of the Simply Filling Technique... you have to count 1 Smart Point for it.  And nope, I do not usually use a fork to eat it either!

I have since learned that if I cut the scone in half horizontally, it lasts twice as long... and half a scone is actually sometimes all I want!  Imagine.

So, if you follow the Simply Filling Technique, these Oat Scones are a no-count food.  If you top them with something not on the list, just count those Smart Points.  And if you are a Weight Watcher who counts Smart Points, here is the pertinent nutritional information for you.

Per serving of 1 scone or 1/8th recipe

Weight Watchers SP = 4.
Calories 122
Saturated Fat .5g
Sugar 3g
Protein 6g

Is oatmeal part of your food plan?  What is your favorite way to enjoy it?

Homemade Roasted Almond Butter

For the past couple of weeks I have been spending way too much time with my dentist... Oh, don't misunderstand me.  I really like my dentist. He seems to be a very nice man.  But I had a loose filling one one of  my upper left molars which, when removed, revealed a cavity, and also a crack in one of my upper right molars...  all of which led to needing 2 crowns.  The prep work was killer and now I feel like a princess with the price I had to pay for these lovely crowns!

But the real downside here is that I can no longer eat whole almonds.  I love, love, love almonds... raw almonds mostly, but I also enjoy them roasted, plain or salted, and even hickory smoked... you present them to me, and I will eat them.  Happily.  But no longer... apparently that is likely what cracked my tooth and I was informed by the dental assistant that none of us with large fillings should really eat hard nuts of any kind or size.  Come to think of it I had a cracked tooth a few years back and it was likely from the same thing. Drat.

So, what to do with this huge stash of raw almonds I now have in my pantry thanks to a great sale at Costco last month?  Why, make almond butter, of course!  And it was actually easier than I thought it would be.  Way easier!

I decided to make small batches of almond butter and store it in a glass container in the refrigerator. So I started with 2 cups of nuts, and roasted them in the oven and put them into my food processor while still very warm from the oven... turned it on and waited to see what would happen.  At first I thought my food processor was not adequate. I could see that the nuts were ground into almond meal, but then all of a sudden it happened... creamy, almond butter!  I had to taste it right away of course.

And it is delicious. And it is thick and creamy. I am hooked!

Now I know you can add flavors if you like... cocoa, cinnamon, maple syrup, coconut... you name it.  And I just may try that. But to store it, I am leaving it plain, and then can add other goodies to it once I get over the novelty of having it at all.  I actually quit buying almond butter a couple of years ago when the price went past the point of what I call affordable. 

So here it is... plain old almond butter.  And I love it!  Hope you will too.

Homemade Roasted Almond Butter
makes about 1-1/2 cups

Ingredients:

• 2 cups raw almonds

Instructions:

1. Preheat your oven to 350 F.
2. Line a baking sheet with parchment paper.
3. Place the almonds on the baking sheet and spread them out so they are in a single layer.
4. Roast the almonds in the oven for 10 minutes.
5. While the almonds are roasting, set up your food processor with the S shaped cutting blade.
6. Remove the almonds from the oven and put them into the food processor immediately. You want them to be hot when they are being processed.
7. Puree on HIGH for a couple of minutes at a time, stopping to scrape and push the ground nuts down into the center.
8. It will take about 10 minutes for the almonds to become a creamy butter texture.
9. Remove to storage jar and store in fridge for up to a couple of weeks.

Per 1 Tbs serving.

Weight Watchers Smart Points =3.

Calories 95;

Fat 8g;

Saturated Fat .75g;

Carbohydrate 3g;

Sugar 1g;

Protein 3.5g

These values are meant to be used as a guideline.

Printable Recipe

Puree the roasted, still hot almonds in the food processor till a creamy butter appears!

How about you?  Are you an almond butter fan?

Have you made your own nut butters?

Quick Oatflour Flatbread

Ever have one of those kitchen experiments that just turns out so much better than you had hoped... and you just HAVE to share it?  That is what happened yesterday when I was looking to make myself a quickie peanut butter and honey sandwich.

What?  A sandwich?  For a girl that rarely eats bread of any kind... a sandwich is a rare thing to find on my plate.  Yes, I do keep a loaf of gluten-free bread stashed in the freezer for rare BBQd burger emergencies, however it is not something I normally would even think to eat.  I have never really been a bread eater since I gave up my breadmaker before moving onto our sailboat several years ago. And since I have been gluten free, the options there are really very limited in appeal.

But for some reason, peanut butter and honey was calling to me.  I cannot recall the last time I ate honey and I certainly don't remember the last time I ate bread.  I prefer my low-carb flatbreads or tortillas to bread (cauliflower base) but that was not going to cut it with peanut butter and honey.

Okay... what to do?  I knew I needed something bready.  In the past I might have tried to make something with coconut flour or almond flour, but I am trying to limit my fat intake these days so those were not options for me.

I always have a bag of gluten-free oats in the cupboard so I tossed about a cupful into the food processor and ground them on high for several minutes.  I am a bit afraid of burning out the motor on the food processor so I occasionally turn it off... not really sure if that does any good, but overall I think it took about five minutes of grinding to end up with coarse oat flour.

I measured some into a bowl and added almond milk one spoonful at a time until I got a consistency I thought I could work with, added a few grains of stevia and a sprinkle of cinnamon and put it into a hot pan on the stove to cook.

After a few minutes, I was pleasantly surprised that it was solid enough to flip... so I cooked the other side for a few minutes more and then removed it to a plate to cool.  I was eager to try it so while it cooled I mixed up some PB2 and looked for some honey.  I was pretty sure The Captain had some stashed in the pantry and I actually found 3 different kinds. I chose a liquid honey for my treat.  Then  I cut the flatbread into quarters and slathered each piece with PB2 and drizzle of honey and a shake of cinnamon, and sat down with a cup of coffee to enjoy my experiment.

Complete success!

And I realized, because the bread was still warm, it was fairly pliable... I could use this as a wrap... perhaps.  More ideas came immediately to mind, and so today, I am made myself another for breakfast and enjoyed it with some ham slices and an egg.  I folded it over and ate it like a sandwich. Instead of stevia and cinnamon, I put a sprinkling of Italian Seasoning into the batter.  Delicious!

It was tempting to take the bread from the pan too quickly.  Don't do this... you want the oats flour to cook completely or it will taste like raw oats... not my favorite taste at all.  And it will also be too soft and doughy.

Quick Oatflour Flatbread

Ingredients:

• 1/4 cup oat flour
• 3 Tbs almond milk
• seasonings of choice

Instructions: 

1. If you need to grind your own oats into oat flour, do that before you measure the flour.  Otherwise place the oat flour into a medium bowl.
2. Add the almond milk and seasonings and mix well.
3. Let sit for a couple of minutes to make sure the milk is completely absorbed by the flour.
4. Lightly coat a pan with non-stick spray and heat on MEDIUM.
5. Add the batter to the pan and spread into a circle about 5 or 6 inches in diameter. Do not spread too thin.
6. Allow to cook about 4 or 5 minutes.
7. Flip over and cook second side 3 or 4 minutes.
8. Remove from heat and serve as desired.

Per whole recipe without toppings.

Weight Watchers Smart Points = 2.

Calories 82

Saturated Fat 0g

Carbohydrates 14g

Sugar 1g

Fibre 2g

Protein 3g

I used Only Oats and unsweetened orginal Almond Dream. The N.I. is going to depend on the ingredients you choose. 

Place the batter into a heated pan and spread into a circle about 5 or 6 inches in diameter. 

Cook several minutes and then flip and cook second side.

Enjoy with your favorite toppings for a quick and gluten-free treat.

Printable Recipe

I am not really a fan of hard crackers, but if you are, you could easily toast this Quick Oatflour Flatbread in the oven for a few minutes to bake it, or perhaps even try toasting it.

What do you think?  PB and honey or PB and jam?

Spicy Slow Cooker Chick Pea and Butternut Squash Stew

I do love my slow cooker. Especially for these dump style meals... put everything in the slow cooker, turn it on, and walk away. How easy!  Gotta love that, right?  This Spicy Slow Cooker Chick Pea and Butternut Squash Stew is truly delicious... and very easy.  And if you have been trying to get more veggies into your diet, like I have lately, this is right up your alley!

I was craving something a bit spicy even though our weather has been fabulous!  I wanted something with an Indian flavor, but not really a 'curry' as such, so I chose spices that would compliment turmeric, but not get overwhelmed by it. I think I found the right balance.  The Captain loved it... and was quite pleased that it didn't taste like curry, even though the veggies definitely took on that usual yellow hue that turmeric causes.

I think you will find it quite nice... especially if real curry is not really your jam either!

Don't be intimidated by the list of vegetables that I used. Get creative and use your own favorites. Cauliflower would be good here... so would green peas.

I froze the leftovers in individual one-cup servings so they can be easily thawed and used for quick meals on busy days. Win win.

Spicy Slow Cooker Chick Pea and Butternut Squash Stew
Makes 10 one-cup servings.

Ingredients:

• 1 15-ounce can chickpeas, drained and rinsed
• 1 28-ounce can diced tomatoes
• 6 ounces zucchini, cut into cubes
• 4 ounces onion, sliced vertically quite thin
• 16 ounces butternut squash, peeled, seeded and cut into cubes
• 3 ounces whole green beans
• 4 ounces carrots, cut into chunks
• 1 ounce raisins
• 1/2 can water, use the diced tomato can
• 1/4 tsp each of cardamom, garam marsala, coriander
• 1/2 tsp cumin
• 1 tsp each of cinnamon, turmeric
• healthy dash black pepper

Instructions:

1. Open cans, and prepare vegetables.
2. Coat the inside of your slow cooker lightly with a non-stick spray for easy cleanup.
3. Layer the vegetables in the slow cooker.
4. Mix the spices in a small bowl and then sprinkle over the veggies.
5. Add the tomatoes and the water and then stir.
6. Cook on LOW for about 8 hours.
7. Serve warm over carb/grain of your choice... quinoa, rice, noodles, barley, wheatberries, freekah, farro.

Per serving, stew only.

Weight Watchers Smart Points = 1*

Calories 119

Fat 1g

Saturated fat 0g

Carbs 24g

Fibre 7g

Sugar 7g

Protein 6g

* Chick Peas is the only item on this list that has a points value in the Weight Watchers Smart Points program

Everything into the slow cooker and set to cook on LOW for 8 hours.  It looks like not a lot of liquid to start, but the veggies create juice as they simmer. Stir once or twice if you during the cooking time to make sure everything is eventually covered and bubbling.

I served over macaroni noodles for The Captain.

Printable Recipe

What do you call these legumes?  Chick Peas or Garbano Beans?

If you like this recipe I hope you will consider Pinning it!  Thanks so much.

Avocado and Egg Salad

I picked up a bag of 5 very large, and almost ripe, avocados at Costco one day last week.  They are absolutely delicious... is there anything more delightful than a perfectly ripe avocado?  I have been trying to think of new ways to eat them up... and came up with this Avocado and Egg Salad for dinner.

I want to try a few new things that I hope The Captain will enjoy as well.  He is not always very keen on the creamy texture of plain avocado.

In the Spring and Summer when we are spending more and more time outdoors, I keep some things on hand in the refrigerator to put together quick meals.  Hardboiled eggs is one of my favorite go-to items... so while I washed and cut up some greens, The Captain peeled some eggs, and our dinner came together rather quickly.

And it was wonderful!  I am sharing the ingredients I used for 2 fairly large dinner salads.  I think the next time I make this, I will try adding some crumbled bacon and some capers for garnish and a flavor boost.

Avocado and Egg Salad
Makes 2 servings

Ingredients:

• 2 to 3 cups salad greens, washed and dried
• 10 grape tomatoes cut in half
• 3 or 4 thin slices of red onion
• 1/2 cup fresh parsley, chopped
• 1 mini cucumber, cut into slices
• 2 hard boiled eggs, peeled and slices
• 1 large avocado, washed, peeled and cut into chunks
• Salt and pepper

For the dressing:

• 2 tsp olive oil
• 1/1/2 Tbs apple cider vinegar
• splash of lemon juice

Directions:

1. Place the salad greens in 2 serving bowls and set aside
2. Put the tomatoes, red onions, parsley, cucumber, eggs, and avocado in a medium mixing bowl.
3. Mix the dressing ingredients together in a small bowl and pour over the eggs, etc in the mixing bowl.
4. Toss gently.
5. Spoon the mixture over salad greens and serve with salt a pepper to season.

Per serving.

Weight Watchers SP = 8.  *

Calories 273

Saturated Fat 5g

Sugar 2g

Protein 9g

* Using the Weight Watchers Recipe Builder (which will not add points for the onion, cucumber, tomatoes, and parsely, it comes to 8 SP. If you calculate using the N.I. it will come to 9 SP)

Not only pretty but delicious and filling too!

The Captain had some rye bread toast with his!

Printable Recipe

If you are interested in learning more about the health benefits of avocados and other interesting facts about them, please check out this article called 13 Health Benefits of Avocado.

Tell me you love avocados too!  What is your favorite way to serve them?

If you like this idea, I hope you will PIN it!

Roasted Cauliflower and Chicken Soup

I have been buying up cauliflower like a crazy person lately. All Winter long they were so expensive... I saw them as high as $6.95 per head... and now that they are a decent price again, I cannot stop buying them!

But I can only eat so much Low-Carb Flatbread and Cauliflower Rice, so have been trying to come up with some new ways to enjoy all of this glorious cauliflower.  This soup was an experiment for sure, and a happy one as it turned out so well.   We almost always have some roasted chicken breasts in the refrigerator as I tend to do them in batches of 3 or 4 every few days so I have some on hand for salads or for The Captain's favorite fried rice dish at lunch time.

I used a bit of fat free yogurt in this dish to give it a creaminess, but you could leave it out if you are eating Paleo.  This soup is naturally gluten free.

Roasted  Cauliflower and Chicken Soup
Makes 2 servings.

Ingredients:

• 4 cups cauliflower, washed and broken into florets
• 1/2 cup onion roughly chopped
• 2 tsp olive oil
• 2 cups chicken broth
• 1 tsp minced garlic
• 1 cooked chicken breast, about 6 to 8 ounces, cut into small chunks
• 1/2 cup fat free plain Greek yogurt
• Salt and Pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Line a baking sheet with foil and lightly coat with a non-stick spray.
3. Spread the cauliflower florets and onion pieces on the foil and drizzle or spray with the olive oil.
4. Place in oven and roast for 30 minutes. 
5. Remove from oven and place the veggies in a stockpot or large sauce pan.
6. Add the chicken broth and garlic to the veggies and bring to a boil.
7. Simmer for about 5 minutes.
8. Add the chicken and heat through about 5 more minutes.
9. Remove from heat and then puree with an immersion blender till the chicken is shredded.
10. Divide the mixture between 2 bowls and then stir 1/2 cup of yogurt into each.
11. Season with salt and pepper.

You can garnish your soup in a variety of ways... I had a few pieces of shaved parmesan cheese on mine and it was delicious. I think crumbled bacon and chopped green onions and a bit of shredded cheddar would be really nice too.

Per serving without garnish.

WW Smart Points = 5.

Calories 243; Saturated Fat 1g; Sugar 10g; Protein 36g.

Roasted cauliflower and onions

Leftover cooked chicken breast, cut into chunks

Into the stockpot with broth

Garnished and ready to serve

Printable Recipe

Are you a cauliflower fan, too?

What's your favorite way to enjoy it?

Spicy Pumpkin Protein Pancakes

I am finally back on track with regular workouts after our move to a new apartment in January.  And the new building has a fitness room, so we have decided to take advantage of the space... we can spread out our mats and even jump up and down if we want to, without having to worry about making too much noise.  There are lots of machines and equipment that I haven't even had a chance to check out yet!

On days when I am going to do a mid-morning workout, I like to add some carbs to my breakfast to make sure I have enough energy to finish. Usually I would be happy with some fruit blended into a protein shake, but it has been raining monsoons here the past couple of days so something warm seemed much more to my appealing.

I decided to use the last of my North Coast Naturals vanilla Vege Pro-7 protein powder and make some spicy pumpkin pancakes... I had only half a scoop left and I knew just what to do with it.  I am really sad to see the bottom of this container.  I was given this protein powder to try some time ago and have really enjoyed it... it has great body and is really quite filling.  I will need to get more!

I mixed all the ingredients with my immersion blender and then cooked the batter in 3 batches.  It takes a bit longer to do them this way, and the batter really needs to cook completely through, otherwise you have doughy centres in the pancakes, and who likes that?  Not me, for sure.

I did the calculations and the batch of 3 cakes comes out to 6 Smart Points on the new Weight Watchers program... add a bit of sugar-free syrup for another 1 Point or some 0 Point fruit if you like. I chose to have half a navel orange alongside instead...  I really enjoyed them and hope you will too.

Make sure you are using gluten-free oats if that is an issue for you.  And yes, I know that the coconut oil is saturated fat, but I happen to believe it is good for me and I love the taste!

Spicy Pumpkin Protein Pancakes
Makes 1 serving of 3 cakes.

Ingredients:

• 1/2 scoop vanilla protein powder
• 1/4 cup canned pumpkin
• 1 tsp coconut oil
• 2 Tbs egg whites 
• 5 Tbs water
• 1/4 cup old fashioned oats
• 1/2 tsp cinnamon
• dash of nutmeg

Directions:

1. Blend all the ingredients together till batter is smooth.
2. Cook pancakes in 3 batches and keep cakes warm till ready to serve.
3. Serve with syrup or fruit.

Per serving of 3 cakes without topping.

WW Smart Points = 6.

Calories 200; Saturated Fat 4g; Sugar 3g; Protein 17g.

Mix the ingredients till smooth with your blender.

Make sure the cakes aren't too thick or they will take much longer to cook through.. and don't forget to flip and cook the second side!

Plated and topped with sugar free syrup. Mmmm!

Printable Recipe

Do you save your pumpkin for Fall recipes, or are you like me and enjoy it year-round?

What is your favorite vanilla protein powder?

Happy Canadian Thanksgiving

Yes, it's that time of year again!  Canadian Thanksgiving is celebrated in October so officially, the 2nd Monday of the month is Thanksgiving Day... it's a long weekend in Canada and the holiday takes many forms.  Some people have their celebrations on Sunday while others wait till Monday.... the latter has always been my preference.

I do love to roast a turkey... it is such an easy meal to prepare.  I no longer stuff the bird so it only takes a few hours to cook in the oven.  And without stuffing, the meat is so moist and tender.

I make a stove-top bread stuffing for anyone who wants it and we always have lots of vegetables... including white potatoes and sweet potatoes, too.

If you are interested in a gluten-free traditional turkey dinner, check out this post... with recipes for all the items on the menu:

Roasted turkey and potatoes

Turkey gravy

Quinoa dressing

Homemade cranberry sauce

Steamed carrots

Crustless Pumpkin Pie

What's your favorite part of Thanksgiving Dinner?

Sesame Chicken in the Crock Pot

Yes, another crock pot chicken recipe today... when I have the crock pot out of our storage area I like to use it two or three times before tucking it away again.  It is just too big a beast to keep in my kitchen cupboards on a full-time basis.  This time it is Sesame Chicken in the Crock Pot and it is darned good!

If you like a bit salty, and and can appreciate that bit of smoke flavor that dark sesame oil offers, then this is for you.  Basically, as with most crock pot dishes, you just put it all in the pot and let it simmer for a few hours.

I served it for dinner the first night I made it, and becuase there were just the 2 of us, I froze the leftovers and we enjoyed it again a few days later.  We chose to have it with rice for The Captain, and cauliflower 'rice' for me, along with some steamed green string beans.

If you make it with tamari it will be gluten free... if that is not a concern, then go ahead and use regular soy sauce. I have not tried it with coconut aminos... which would make it Paleo, but go ahead... I cannot see why it wouldn't work just fine.

Sesame Chicken in the Crock Pot
Makes 4 servings.

• 18 ounces boneless, skinless chicken breasts
• 3/4 cup white onion, sliced vertically
• 2 cloves garlic, peeled, smashed and minced
• 1/2 cup tamari
• 2 tsp dark sesame oil
• 1 Tbs tahini

1. Lightly coat crock pot with non-stick spray or for easy cleanup.
2. Cut chicken breasts into 1-1/2 inch chunks and place in bottom of crock pot.
3. Spread the onion slices and garlic over the top of the chicken.
4. In a small bowl, mix together the tamari, dark sesame oil and tahini.  Don't worry if it doesn't completely blend smoothly.
5. Pour over the contents of the crock pot.
6. Cover and cook on LOW for 4 or 5 hours.
7. Remove and serve over rice, quinoa or cauliflower rice.

Per serving.
Weight Watchers P+ = 5.
Calories 177; Protein 28g; Carbohydrates 6g; Fat 5.5g; Fibre .5g.

Printable Recipe

Over rice for him...

and cauliflower rice for me.

Are you a fan of smoky dark sesame oil, too?

Have you taken your crock pot out of storage yet this Fall or do you use it all year round?

Pumpin Protein Waffles with Turmeric and My Golden Milk

A week or so ago, I joined a new fitness blogging group on Facebook and one of the first conversations I read and took part in, was about turmeric... it's health benefits and how to add it into our diets.

I knew that turmeric has long been considered a superfood by many in the healthy living community, and I have thought from time to time that I would like to start using it more often, but it was this FB chatter that really prompted me to act.

I purchased a 100-gram bag of pure turmeric and that same day made my first cup of Golden Milk. I thoroughly enjoyed it and have been making it every couple of days since.  I did use a recipe that I found online, but changed it a bit.   The author does not take credit for it and said that this recipe and variations have been around forever, so I am taking the liberty to share my own version.

If you don't use Stevia, you may want to put a spoonful of honey into this mixture.  It will counteract and bitterness you may taste in the turmeric and make you feel like you are having a luscious treat!

Golden Milk

Makes 1 serving.

• 1 cup unsweetened almond milk
• 1/2 cup hot water
• 1 tsp tahini
• 1 tsp turmeric
• healthy dash of cinnamon
• small dash of black pepper
• bit of Stevia to sweeten

1. Place all ingredients in a saucepan on the stove over MEDIUM-HIGH heat and stir till well-combined.  Do not let boil.
2. Remove to cup and enjoy!

Per serving.

Weight Watchers P+ = 2.

Calories 73; Protein 2g; Carbohydrate 3g; Fat 6g; Fibre 1g.

 I was pleased, too, that The Captain liked the taste and texture of it. It is quite thick and creamy.

And now I am working on coming up with more and different ways to add turmeric to our diet.  It has a very brilliant orange color, so it seems a natural to me that it would go more readily into dishes we already expect to be orange.  Don't you agree?  And because the mornings are getting cooler here, well at least a little bit cooler, I pulled a can of pumpkin out of the pantry and set about to making some pumpkin protein waffles... I knew that I could easily hide the turmeric in this batter because it is already orange with pure pumpkin....yup, pumpkin season is about to launch, and so Pumpkin Protein Waffles with Turmeric were born!

Just make sure that if you are using canned pumpkin that you select pure pumpkin, not pumpkin pie filling in this recipe.  As for me, I cannot wait till fresh pumpkins are in the local markets as I do love baking and cooking with them.

I recently received some Vege Pro-7 Protein Powders from North Coast Naturals, so I chose to use the vanilla flavor in these waffles. Vege PRO-7 is very tasty and it features super foods like organic bio-fermented whole grain brown rice, organic sprouted chia, organic Canadian hemp protein, organic pumpkin seed, and other nutrient-dense proteins.  And it has no added artificial colours, sweeteners or flavours. Vege PRO-7 is also made without wheat, soy, dairy, egg, gluten or pea.  And I love it because it is also low fat and low carb, too.  But of course you should use your favorite protein powder.

I also used North Coast Naturals Ultimate Daily Cleanse to add a bit of bulk and more nutrients to my batter. You can use ground flax seeds if you like.

And, one more thing.... I understand that some people find the taste of turmeric a bit bitter, so add a sweetener to this recipe if you must. I didn't, as I think the cinnamon negates any bitter taste, and I topped my waffles with a bit of sugar free syrup and a couple of banana slices.

My recipe makes 2 servings so either share with your friend, or freeze some for another day.  You could also cut it in half.

Pumpkin Protein Waffles With Turmeric
Makes 2 servings

• 1 scoop vanilla protein powder
• 1/2 cup pure pumpkin
• 1/2 cup egg whites (4)
• 2 large fresh eggs
• 2 Tbs Ultimate Daily Cleanse or ground flax seeds
• 1 heaping tsp turmeric
• dash of cinnamon

1. Mix all ingredients together and let sit for a couple of minutes.
2. Cook in your waffle make according to directions... I used half for each of 2 double waffles.
3. Keep covered and warm till ready to serve. 
4. Top as desired.

Per serving, without toppings

Weight Watchers P+ = 5.

Calories 195, Protein 25.1g; Carbohydrates 10g; Fat 7g; Fibre 6.3g.

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Printable Recipe

Are you ready for pumpkin season too?

Do you add turmeric to your diet?  What is your favorite way?

Low-Carb Revolution Rolls

I have been trying to come up with an alternative to using grains or nut flours in creating a low carb and low fat bread/cracker substitute…and recentlyI recalled that when I did the Atkins diet many years ago I made something from just eggs and cottage cheese.  I searched through my old hand-written recipes until I found it.  Revolution Rolls. I guess they were called that because in those days, the plan was called the Atkins Diet Revolution.

Traditionally, the rolls are made in pairs, so that you have two to make a sandwich. I made a a few of them just to test the recipe, and they are actually quite good.  I used a pair to make a sandwich one day, and enjoyed another pair with some hummus the next day.  Very simple, and quite tasty.  A bit crunchy and crumbly.

I used a very low fat cottage cheese in my rolls, only .04%, so that is what I used for the Nutritional Information in my recipe. 

I am about to make up another, larger batch today, and those I don’t eat today, I will freeze… I know that meringues freeze well so I am sure these rolls will too.
 
You can make as many at a time as you like.  Just multiply the ingredients by the number of rolls you want to make and then alter the instructions accordingly.

Revolution Rolls
Makes 1 2-piece roll

• 1 fresh egg
• 1 Tbs cottage cheese
• 1/8 tsp cream of tartar

1. Preheat the oven to 300°F.
2. Line a baking sheet with parchment paper.
3. Crack the egg and separate the white from the yolk in 2 different medium size bowls.
4. Add the cream of tartar to the egg white and beat until stiff peaks form.
5. Add the cottage cheese to the egg yolk and beat until well blended.
6. Carefully fold the yolk-cheese mixture into the stiff egg whites, taking care not to break them down. They do not have to be well-blended.
7. With a 1/4 cup measure, scoop out the batter and make a mound on the parchment sheet.
8. Repeat with rest of the batter.
9. Bake for one hour.
10. Remove to wire rack and let cool before using.

Per 2-piece serving.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 1g; Fat 5g; Fibre 0g.

UPDATE for Smart Points followers:
Per 2-piece serving.
Weight Watchers SP = 2.
Calories 86
Protein 8g
Carbohydrate 1g
Sugar <1g
Fat 5g
Saturated Fat 2g
Fibre 0g

Beat the egg white and cream of tartar till very stiff peaks form.

Blend the egg yolk and cottage cheese.

Very gently fold the yolk-cheese mixture into the stiff whites.

Place on parchment sheet in mounds. You can flatten them somewhat if you like.

Bake them for an hour and then remove to a wire rack to cool before using.

Two pieces go very nicely together to make a sandwich!

Printable Recipe

Have you ever tried the Atkins Diet? 

Roasted Cauliflower and Onions with Parmesan Cheese

I love cauliflower!  My Mother would be so proud of me if she knew that.  I would never eat it as a child without a gallon of milk to wash down each bite,though, and because my Father didn’t care for it either, she never  served it at home. I use it in a variety of ways to make grain free pizza crust, tortillas, flatbreads, rice, and in soups and stews... but hardly ever just as side dish.  For some reason I have been craving it lately.  This Roasted Cauliflower and Onions with Parmesan Cheese, which has lots and lots of garlic, too, is truly delicious.  I might even get The Captain to try it!  The cheese interests him a lot.

I have used coconut oil instead of my usual olive oil here in roasting these veggies. I am making an effort to use more coconut oil in my cooking these days and this is a natural fit.

You cannot imagine how good the aroma coming from kitchen was as this baked away in my oven! I wish I could capture that and share it with you!  The whole, smashed cloves of garlic in this dish smell just wonderful as they cook.  And yes, my windows are still open wide, long after removed the pan from the oven.

I calculated the N.I. for this dish as 4 servings, but honestly, I could easily make a meal of this just for myself!  And if you like really cheesy, by all means... add more!

A word of caution here… don’t slice the onions too thin or they will just disappear as they bake.  I like to leave them at least 1/2 inch in width.

Roasted Cauliflower and Onions with Parmesan Cheese
Makes 4 generous servings

• 1 large head cauliflower
• 1/2 medium to large white onion (cut it in half vertically)
• 6 cloves garlic, peeled and smashed
• 1 Tbs coconut oil
• Dashes of salt and pepper
• 1/3 cup shredded parmesan cheese 

1. Preheat your oven to 400°F.
2. Wash the cauliflower and remove its core and leaves. Break it into flowerettes and place them in large bowl.
3. Slice the onion vertically and place the pieces in the bowl with the cauliflower.
4. Add the peeled and smashed garlic cloves to onions and cauliflower and toss altogether.
5. Drizzle the coconut oil over veggies and mix well.
6. Pour it all into a roasting pan and sprinkle with salt and pepper.
7. Place the pan in the oven and bake for 20 minutes.
8. Remove the pan from the oven, and stir veggies. 
9. Place the pan back in oven and bake for another 20 minutes.
10. Remove the pan from the oven and sprinkle the veggies with the parmesan cheese.
11. Place the pan back in the oven for a final 20 minutes.
12. Remove from the oven. 
13. Serve warm or cooled.

Per serving.
Weight Watchers P+ =  3.
Calories 132; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 6.

Mix all the veggies together in a large bowl and drizzle with coconut oil.

Sprinkle with salt and pepper before placing the pan in the oven.

After 20 minutes, remove from oven, stir vegetables, and then replace in oven for another 20 minutes before sprinkling with parmesan cheese and baking a final 20 minutes.

Serve hot from the oven, or allow to cool and store in fridge till ready to serve.  Reheat in microwave or eat cold… great either way!

Mmmmmmm!

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What is  your favorite way to eat cauliflower?