This could be considered a nice ketogenic brunch if I had chosen some type of berry (maybe raspberries or blackberries) instead of apples. Apples are rather high in carbs.
Today was a lazy Saturday morning, with a delayed breakfast until around noon. I wanted something healthy, but simple and quick to make. I had extra chicken breast left from our “Chicken, Bacon and Cheese evening meal” so I decided to do something with that. The chicken breast was already pounded into about 1/4 inch and seasoned with salt and pepper, so a quick saute’ would be perfect.
Two things about sautéing that chef Todd has drilled into us during our cooking classes:
- The pan has to be hot (put a drop of water in it and if it sizzles it is hot enough).
- The fat (coconut oil, olive oil, etc.) you put in has to get hot. Heat to just before smoking. Olive oil goes from perfectly smooth to having striated lines.
Cook chicken in this type pan for 3-5 minutes or to about 75% done on one side, turn and cook the other side which may take 2 or 3 minutes more. Remove the chicken from pan and set aside.
I had some baby arugula in the refrigerator that needed to be used, so I added a little olive oil to the pan, scraping the fond from the bottom (this is good flavoring). I cooked the arugula 2 or three minutes until it was wilted good, then added 6 eggs, salt and pepper and scrambled. I have really grown fond of freshly ground pepper. I used to think that pepper was pepper, but now I can really taste the difference between ground pepper and freshly ground pepper.
This was a very tasty meal—-SIMPLE and very healthy.
I hope you try it! If you do let me know how you liked it! If you think others would
like it, please click the share button!
We had these with our supper (dinner for many of you) tonight. They are so so easy and delicious. We often eat them for dessert.
- Wash and peel a couple of big sweet potatoes. Cut in slices/chunks as shown.
- Heat an iron skillet over medium heat, add a couple Tablespoonfuls of coconut oil or olive oil.
- Add potaotes and drizzle honey on top. I may use 1/4 cup honey. Adjust this amount for the sweetness you like.
- Pour about 1/2 cup water over the honey.
- Cover and cook about 15 minutes or until potaotes are soft as you like and liquid is absorbed.
We had these potatoes with meatloaf (which was frozen earlier and baked a short while before starting the remainder of the meal), cornbread, beans (canned ones tonight), and roasted cabbage. I like the slight burned taste when I cook this cabbage under the broiler.
- Cut 1/2 cabbage head in small pieces. See photo. Toss with a couple tablespoonfuls of sesmae oil. You can also use olive oil, but I think the sesmae oil gives it a nice taste.
- Put cabbage in a single layer and put under the broiler. Broil about 5 minutes. Turn/toss the cabbage with a spatula and broil about 4 or 5 more minutes.
- Watch closely, however, I like a little charring around the edges. .
I hope many of you got to see some of the 14 episodes that I mentioned in the last post “Awakening from Alzheimer’s” before they went off at 12:00 midnight last night. All of the episodes were great, but Episode 6 explained why Alzheimer’s is often called type 3 diabetes. They were saying the brain runs on glucose, and in alzheimer’s patients there is an insulin deficiency/insulin resistance in the brain. Glucose needs insulin to get into cells of the body. In the brain insulin releases these glucose transporters that help glucose get in the brain. If you can’t get glucose into brain cells, the cells die.
Excessive sugar in the diet is the problem. In the eaarly 1800’s a person might have eaten 6 lbs. of sugar a year, but today with the average American diet, we eat over 130 lbs. a year. If your brain is not processing glucose well, coconut oil and MCT oil will help your brain produce an alternative fuel, ketones.
I could go on and on with the science details that I learned from these webinars because I find them so interesting, but suffice it to say our diets, along with lifestyle changes, are main criteria in overall health, and now they are finding out especially in neurological disorders. Sad to say, most medical doctors have very little training in nutrition.
As many of you know my husband is having symptoms of Dementia/Alzheimer’s, therefore I have been learning everything I can on the subject. In the past 12 days I have viewed webinars sponsored by Dr. David Perlmutter, a 30 year practicing neurologist whose father died with Alzheimer’s disease. These webinars show interviews with 14 specialists in the field and describe the most recent studies and successes. This is so encouraging since there seems to be nothing yet in the pharmaceutical field that can help.
I cannot reccommend these webinars highly enough. They are free and are running again this weekend. You can access them by clicking here.
Even if you are not dealing with someone with these problems, it would be wise to learn what you can about the preventative measures you should take.
I am not good with titles, so for want of a better one, this dish is peanut chicken. This is another quick throw-together for a busy church night.
I am taking culinary classes online, and the chef has been encouraging us to cook wihtout recipes. He is teaching methods of cooking and says that cooking is an art not a rigid set of directions. So here goes.
- Preheat a large saute pan on medium. Salt chicken lightly and pepper it generously. Put about 2 Tablespoons of sesame oil in the pan and saute chicken briefly until it looses its color and is tender. One could use olive oil, but the sesame oil gives it a different flavor. Chicken breast is not very flavorful on its own.
2. Remove chicken from pan and add 2 or 3 chopped garlic cloves. Cook about 1 minute or until fragrant.
3. Add some brocolli florets and green peppers and saute a couple of minutes. Add some spinach and continue cooking until spinach is wilted, about 2 minutes. Use whatever veggies you like. I just happened to have spinach that needed to be used before it went bad. Add chicken back to the pan. Cover and set aside while you prepare the peanuts.
4. Put a spoonful of coconut oil in a small preheated skillet, add raw peanuts (cashews would work here also) and cook a few minutes until peanuts are slightly brown, stirring constantly. Salt to taste.
5. Serve chicken mixture with peanuts on top. After I made this tonight, I had a suggestion that the peanuts be chopped slightly so that it would be easier to scoop them up with a fork. We thought the peanuts gave the chicken a nicer flavor and I loved the crunch!
Finding raw peanuts might be the hardest part of this little snack. I get raw peanuts at a local country grocery store close to my house. Preheat the oven to 450, and when it reaches that temperature turn it off and put the peanuts in. Peanuts can be in a single layer or more. When they get cool, they will be ready to shell and eat. Growing up we called these “parched peanut.” Hope you enjoy them.
SIMPLE SIMPLE SIMPLE!!!
MICROWAVE CHOCOLATE MUG CAKE
This little recipe can be dangerous. Why? Because now you are only five minutes away from chocolate cake at any time of the day or night!
* 4 Tbsp. S.R. flour
* 3 Tbsp. sugar
* 1 Tbsp. cocoa
* 1 egg
* 3 Tbsp. milk
* 3 Tbsp. oil
* 2 Tbsp. chocolate chips (optional)
* A small splash of vanilla extract
- Add dry ingredients to a large coffee mug and mix well.
- Add the egg and mix thoroughly.
- Pour in the milk and oil and mix well.
- Add the chocolate chips (if using them) and vanilla extract, mix again.
- Put your mug in the microwave and cook for 2 ½ -3 minutes on high. Microwave temps vary.
The cake will rise over the top of the mug, but don’t be alarmed. Allow it to cool a little, then tip out onto a plate. It’s great served warm with ice cream or cool whip.
This can serve 2 if you feel like sharing. Oh so good!