#2015HereIAm … #LCHF Lazy cook’s lunch

WJJ and I took the easy way out for lunch today. Huge tuna salads in porridge bowls. Gotta use those bowls for something, right? Haha

I’m avoiding shop bought mayonnaise as far as I possibly can and fortunately WJJ has approved my latest effort. Easy peasy lemon squeezy homemade mayo which will become a staple in my house from now on… I will post the recipe. Also as easy as falling off a log. #laziestcookonearth

Before Banting, we would have scoffed white hamburger rolls stuffed with this tuna mix. We didn’t even miss them.

2015-01-09 12.21.38

425g can PnP Chunk Tuna in Brine; finely chopped green pepper, red onion, tomato, cucumber. Lashings of home made mayo, salt & pepper. I really battled to finish mine and took several hours to do so. A planned electricity blackout is due in our area this evening so we’re sorted for the rest of the day!

Banting needs no fancy recipes nor special foods. Just good clean simple food; the best quality that your budget allows.

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Low Carb Milk

We cannot obtain low carb cow’s milk in South Africa. No worries. Here is the recipe I use for my beloved tea. So quick & simple. I use about 50ml in a cup of tea. Never in coffee! For that I use Clover cream!

Camilla's Low Carb Milk

  • Servings: 5 x 50ml
  • Difficulty: falling off a log
  • Print

  • 1/4 cup full cream milk
  • 3/4 cup distilled water (I use bottled water too)
  • 1 Tablespoon heavy cream (I just use Clover)
  • dash of salt & sweetener to taste

Shake all ingredients together in a shaker and chill. This has 3.2 g carbohydrate; perfect for LCHF. If 1 cup of water is used, it takes more like skim milk.

Laziest cook on earth . 5 Divine soup to warm you up in this miserable weather.

If you live in Cape Town as I do you will be shivering in the current cold spell which is, I am sure, now here to stay for the winter. Cold, wet, windy with dark early mornings making the commute to work really miserable; with the same scenario when you travel home in the evening.

Makes me truly grateful that I can earn living from the comfort of my own home.

We love soup in the winter and we have a few favourites that we never get tired of. This is a recipe I discovered last winter and it is taken from the great book:-

South African Cookbook for Diabetes and Insulin Resistance.1 Second edition 2009. Tafelberg Publishers. Hilda Lategan  RD ( SA)

I started buying ‘ diabetic’ cookbooks years before I ever became diabetic/pre-diabetic. The recipes are always great and very healthy.

This soup is really delicious. The first time I made it, we sat down and finished the whole lot at one sitting!

Try it! I mean a portion – not the whole damn lot! 🙂

SAVOURY POTATO & SWEETCORN SOUP. Yield 1.25 litres (5 servings). Serving size 250ml.

500g (4-6) medium potatoes * 2 celery stalks with leaves, chopped (50g) * 1 small onion, peeled & chopped (50g) * 1 beef stock cube, crumbled * 500ml boiling water * 420g can cream style sweetcorn * 375ml low-fat milk * 100g lean ham, cubed * 25ml chopped parsley * salt to taste.

  • Place the potatoes, celery, onion, beef stock cube and boiling water in a saucepan. Bring to the boil and simmer for 15 to 20 minutes, until potatoes are tender and cooked. Mash the potatoes. Stir the sweetcorn and milk into the mashed potatoes. Bring the mixture to the boil and cook for 2 minutes, stirring.
  • Stir the ham and the parsley into the soup and season with salt, if desired. Serve warm.

Comments: The carbohydrate content of this soup is high and for this reason the soup usually replaces the portion of bread for that meal. Instead, depending on your dietary prescription, rather add more protein to the meal e.g. a slice of ham or a little grated cheese. The soup tastes best when freshly prepared but it can be cooled successfully for 48 hours and reheated. Freezing is not recommended.

250ml = 2 starch + 1 low-fat protein; Glycemic index: low (51); Glycemic load: 18

Per portion: Energy 921kJ;  CHO 34.8g; Protein 9.8g; Fat 2.9g; MUFA 1.0g; PUFA 0.3g; Chol. 15.5mg; Fibre 3.2g

Laziest cook on earth. 4

In our days of being Rotarians, W & I enjoyed an active social life with much interaction with  fellow Rotarians and we did a lot of community service work which is what Rotary International is all about.

At the time, it was a males only organisation and one became a member by invitation only. The wives were called Rotary Anns and we dutifully played our part in the organisation which I see is still very active in community work today.

During our year as Rotary President and Rotary Ann President, we entertained a lot. We had a large double storey home, a full time domestic worker, my folks lived with us in the ‘granny flat’ and they were a wonderful support system with our teenage boys. W & I forged ahead with our respective banking careers and did our share of community work while having fun with good friends. It was a good life and we had marvellous support systems in place.

Things are somewhat different today.  We still live the good life, though in a very different way. We chose to re-locate to Cape Town and we chose to take our ‘retirement jobs’ (a bookkeeping practice) along with us.

There is little time left for entertaining and it is not easy to cater for numbers in our flat, spacious as these old apartments are. Later this year, we are re-locating (again!) to a spacious home in a leafy suburb which belongs to our middle son M. But I am getting horribly sidetracked here – that is a story for a later time.

This is the meal I threw together last night for 6 members of the family:

BUTTER CHICKEN : served with brown basmati rice, cauliflower with cheese sauce and a good tossed salad.

MIXED BERRIES DESSERT : Dessert was slightly defrosted mixed berries with a choice of diet ice cream and/or lite custard. Of course, we all chose ‘and’ and not ‘or’! Mix it all up in a purple mess in your pudding dish – divine, almost fat free and low GI.

Pretty good I would say and the scale showed no overnight weight gain at my ‘Sunday Morning Showdown’ this morning. I should have had broccoli with the cauliflower as lettuce does not count as a dark green veg. (Tabitha Hume!) Red, yellow as well as green pepper strips and home grown mung bean sprouts in the salad made up for it in a small way.

Butter Chicken!!! I hear you say. Yes, so simple really. Browned chicken thighs (bone in, skin off) in a little extra virgin olive oil, dumped them in a large casserole dish with lid and poured Denny Butter Chicken Curry Sauce over them. 20 mins with casserole lid on, 20mins with casserole lid off and left them to sit there until the Sharks had won their game against I don’t know who!

The latest Weigh Less magazine is out and included is a Coat and Cook in Sauces Guide. Get it and check it out!. It will inspire you to serve something new for your family while keeping those kilos in check! You can have a quarter of the packet of wet sauce – only 424kJ and 5.0g fat.

I was given a rice cooker recently (my slow cooker/Crockpot actually does the job just as well) and the berries I had bought in bulk out at Hillcrest Berry Orchards at the height of the berry season. I use them as a treat and am only sorry I did not buy many more kilograms of these wonderful fruits at that time. I will really stock up next year.

www.hillcrestberries.co.za

High Tea at the Nelly (Mount Nelson Hotel) is on my Bucket List but the High Tea served at Hillcrest Berry Orchards is really good. Situated in the magnificent Banhoek Valley outside Stellenbosch, this working farm is well worth the trip. Check it out. They also do B & B.

Hopefully, you are starting to see from my scribblings on this blog that we CAN eat delicious food while keeping to a healthy eating plan. With careful portion control we can still ‘have our cake and eat it’!

This and that …… 1

” This and that “
These words bring back memories and a smile to my face. My only sibling C, my husband W and my children will remember so well that my Dad used to get a rise out of my Mom at least three times a day. She would get all huffy for a couple of seconds and he would grin in a self-satisfied way and stroll off.

How did he do this?
Every single time he stood up after breakfast he would say, ” Thanks Gog, what’s for lunch? “; after lunch he would do the same damn thing and say, “Thanks Gog, what’s for supper? “, and after … but you get my drift… My Mom would answer in an infuriated tone, ” This and That! ” and my Dad would smugly wander off to think of something else to draw attention to himself….

I really must invest in some new dictionaries. The Readers Digest Complete Word Finder and the Oxford Illustrated Dictionary – not surprisingly – do not have the word gogga listed but it does feature in the ” Tweetalige Skool-Woordeboek ” 1988 edition! An Afrikaans word meaning ” insect “, my Dad used the abbreviation “gog” as a pet name for my Mom – unusual in that neither my Mom nor Dad had any Afrikaans connections.

This is getting entirely off the point of this post – fiddling again!
Back to the matter in hand.

Succumbing to sheer laziness, I have had the following for breakfast, so far:
2 x Ouma Nutri Rusks (Intermediate GI)
1 x mug coffee (Jacobs Cronat Gold), with skim milk and 2 sweeteners (Equi-Sweet Blue)
   I also use Equi-Sweet Green but the green dispensers always seem to get jammed up.
   My all time favourite granulated sweetener Sweet Pea is only used on porridge and then only very sparingly.

Not too good hey? BUT not anything that I am not ” allowed ” to have. My point is that W & I work hard to have only ” legal ” foodstuffs in our home. I actually dislike calling food ” legal ” and ” illegal ” – comes from the days when Jean Nidetch founded Weight Watchers in New York yonks ago.

Even with my health challenges including DM II, there is no foodstuff forbidden to me – just have to know how to incorporate the item with other far better choices. Thus diluting/lowering  the glycemic effect of the (usually High GI ) item. We both like Checkers Decaff coffee and will tootle out later (when I can bestir myself to get showered and dressed) to get more.

What we will also do this morning is boil up 6 (Canola) eggs and I will chomp a hard-boiled egg with a teeny sprinkle of Low Salt and some freshly ground black pepper just now. Thus having 2 x carb + 1 x protein for my breakfast.

We keep to a maximum of 4 eggs each per week. These are often hard boiled. Sometimes we also spray a small non-stick frying pan with olive oil spray and fry ourselves an egg to have on low GI toast for breakfast. Once again, sprinkled with S + P as above, together with a dash of Worcestershire sauce.   A dash of  Light All Gold Tomato Sauce or Sweet Chilli sauce would be nice as well.  Note, I said a dash! 🙂 Once again, protein + carb = cool! We also sometimes use 1 x tsp olive oil heated in the non-stick pan and fry the eggs in that; giving an additional 1/2 fat to the day’s total. And yes, we do measure the oil.

Talking about toast – which I love to eat and my spouse does not – I am very particular about bread.
The simple rule is: If the label/packaging of the bread does not include the actual words ” Low GI “, I do not buy it. It’s just that simple.

My personal eating plan allows about 5 complex (starch) carbs per day. I have tried – oh how I have tried over the years – to like coarse bread that tastes like chipboard. OK, OK, as I imagine chipboard would taste! I know all about the linseed and soy loaves, the rye breads and the like. Just cannot get past one slice at the most. If I make my Ultimate Sandwich on rye, I tend to end up eating the protein and salad sandwich filling and not the bread!

We have settled on the following breads in our house:
Albany Brown Seed low GI (Yellow)
Albany White low GI (Lime green-do not confuse with ‘ ordinary ‘ green label one)
Sasko Low GI True Whole Wheat brown loaf
We buy the loaves and freeze them, taking out only what we require. Experiment with thawing times in the microwave and you will have lovely fresh, soft bread for the Ultimate Sandwich or whatever!

I would say that by changing your bread selections to only those specifically labelled ‘low GI’ you can reduce spiking of your glucose levels considerably. It is important to note that curbing spikes in glucose levels – in my experience – is as important for non-diabetics as it is for diabetics/pre-diabetics.

Do you get the munchies mid-afternoon? That’s low blood sugar folks!
My W-L plan lists two afternoon snacks – early afternoon (2-4pm) as well as a late afternoon snack (4-6 pm). I also have a mid-morning snack – making 3 snacks per day in all. This totally in keeping with lowGI/low GL eating guidelines.

Mid-morning is 1 x fruit + 1 x milk.
     I have a fruit (mostly a small crisp apple from the fridge) and 175 ml fat free fruit yoghurt.
Early afternoon is usually another fruit.
I love pears, grapes, kiwi, orange, all the berries. The peaches have been to die for this year and we have eaten a lot of them.
Late afternoon is 1 x Complex (starchy) carb + 1/2 protein.
possibly 3 Finn Crisps with PnP low fat hummus or cottage cheese or lower fat cheese.

Try it, it works!
Talk later, E

Laziest cook on earth. 3

It’s 03h40 as I begin writing this post. I should be asleep or next door in my office finishing off VAT returns that are due today. As I am doing neither of the two things, I decided to post the third in a series of light yet healthy meal ideas for people with no time to cook.

Which reminds me …. I used to have cookbooks called No Time To Cook 1 and No Time To Cook 2. …detour to go check my bookshelves …. no, I no longer have them. Dammit. Could have used them now. That’s what I hated about having to clean out shelves and cupboards because we were ‘ going smaller’! In the event of fire, I think I would rescue my books before I rescued my husband! Then again, he would probably rescue the TV + remote before rescuing me so we’re quits there!

I also had two books by the same zany author called I Hate To Housekeep 1 and I Hate To Housekeep 2 .. but that’s totally another story. Then again, I also had all the Superwoman books by Shirley Conran – I must have been mad!…

Back to the subject at hand – Laziest Cook 3.

Chicken breasts – skinned and deboned – are so versatile and I often just do the following and eat either cold or hot.

600g deboned chicken breasts (cut into bite sized strips)
Chicken Spice (Ina Paarman or any preferred spice/s. See below)
5-10ml olive or avocado oil (I also often just use Spray & Cook if we’ve had our fats for the day)

Very generously coat chicken strips with spice; leave to stand a while.
Spray or heat oil gently to coat a non stick pan or skillet. (I use a flat cast iron skillet)
Toss in chicken strips and dry fry until just done. Don’t overcook.
That’s it. Eat hot with veges or cold with salads.

If you have enormous energy and dedication, you could try mixing up the following rub and keeping it on hand:
Taken from: Snacks and Treats for Sustained Energy 1.
Gabi Steenkamp RD (SA) & Jeske Wellamnn RD (SA)

TANDOORI RUB
5ml (1 tsp) of each of the following:
Ground ginger
Ground cumin
Ground coriander
Ground paprika
Turmeric
Ground cayenne pepper
Salt
Coat strips generously and leave to stand for an hour.

The recipe says heat an oven to 220 degrees and bake for 15 mins until golden brown.
To my mind, that’s too much electricity for 15 mins so I rather use my stove top method.

Have a good day everyone!

Laziest cook on earth. 2

Keeping up with my laziest cook on earth appellation, I offer the quickest pud on the planet:

APPLE DESSERT (per person)

100g Unsweetened tinned pie apples
100g Nestle Dialite Vanilla Frozen Dessert
Powdered sweetener to taste
Ground cinnamon to taste

Prepare in individual bowls.
Sprinkle pie apples with sweetener and cinnamon, stir lightly.
Top with the diet ice cream

Nutritional Information: (apples)
GI: Low
GL: +- 11
Weigh-Less: 1 x Best fruit + 1 x Good milk
Energy kJ: 602
Energy calories: 144
Protein: 4g
Carbs: 32g
Fat: 0.1g
Fibre: 8.2g

Variations:
Use fresh or slightly defrosted berries – sans the cinnamon – divine!
All the berries are wonderfully low GI; with gooseberries & strawberries carrying a particularly low glycemic load.

Weigh-Less fruit portions per serving would be:
Strawberries: 150g (yeah! not for nothing do we always see Patrick Holford holding a strawberry aloft!)
Blueberries, blackberries, mulberries: 120g
Gooseberries, raspberries: 100g

If you feel so inclined, this dessert can be dressed up with some (Low GI) muesli sprinkled on the apples.
Instead of the diet ice cream, you could use Lite Long Life Custard – lovely!
NB to count the added kJ etc!