Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Low carb’ Category

Beef tendon: Protein with a luscious mouth feel

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Beef tendon requires long cooking at low heat. I cooked this latest batch for 12 hours at 200ºF in a covered pot. (I don’t have a slow cooker so I just use the oven.) The result is a very tender protein that you can use in a variety of ways. Beef tendon doesn’t have a lot of flavor, so the context (the cooking liquid, the sauce, or the dish in which it’s used) must carry the flavor.

I used this recipe, but you can find a good variety with a search. I think I’ll use the sauce from this recipe, but probably without the sugar.

Written by LeisureGuy

22 February 2018 at 9:05 am

Posted in Beef, Food, Low carb, Recipes

Very good kimchi from Costco

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I just recently got this half-gallon (2 L) tub of kimchi, and I’ve been eating it for snacks: a low-calorie probiotic that’s quite tasty. The handle folds flat onto the lid, a nice touch. You can click the photo and read the ingredients. I did a Google on kimchi, and found this abstract of a paper:

Kimchi is a traditional Korean food manufactured by fermenting vegetables with probiotic lactic acid bacteria (LAB). Many bacteria are involved in the fermentation of kimchi, but LAB become dominant while the putrefactive bacteria are suppressed during salting of baechu cabbage and the fermentation. The addition of other subingredients and formation of fermentation byproducts of LAB promote the fermentation process of LAB to eventually lead to eradication of putrefactive- and pathogenic bacteria, and also increase the functionalities of kimchi. Accordingly, kimchi can be considered a vegetable probiotic food that contributes health benefits in a similar manner as yogurt as a dairy probiotic food. Further, the major ingredients of kimchi are cruciferous vegetables; and other healthy functional foods such as garlic, ginger, red pepper powder, and so on are added to kimchi as subingredients. As all of these ingredients undergo fermentation by LAB, kimchi is regarded as a source of LAB; and the fermentative byproducts from the functional ingredients significantly boost its functionality. Because kimchi is both tasty and highly functional, it is typically served with steamed rice at every Korean meal. Health functionality of kimchi, based upon our research and that of other, includes anticancer, antiobesity, anticonstipation, colorectal health promotion, probiotic properties, cholesterol reduction, fibrolytic effect, antioxidative and antiaging properties, brain health promotion, immune promotion, and skin health promotion. In this review we describe the method of kimchi manufacture, fermentation, health functionalities of kimchi and the probiotic properties of its LAB.

Written by LeisureGuy

19 February 2018 at 11:05 am

Posted in Food, Health, Low carb, Science

Ratatouille with chicken and recipe updated again

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Here’s the updated recipe, which now includes the option of fresh asparagus and also roasts the vegetables longer (for 90 minutes now). Looks very good, smells very good, and by golly I bet it tastes very good.

Written by LeisureGuy

14 February 2018 at 6:08 pm

Posted in Food, Low carb, Recipes

Lacinato kale and cauliflower rice with fish: An easy 2-point dinner

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We had this last night, with the leftovers for lunch today. I just recently discovered cauliflower rice, which is sold in bags in the prepared produce section.

1 1/2 tablespoons olive oil (6 pts)
2 shallots, chopped
4-6 cloves garlic, chopped fine
1 yellow, red, or orange bell pepper, chopped
1 14-oz bag of cauliflower rice
2 teaspoons salt
1-2 tablespoons ground black pepper
1 Meyer lemon, diced (ends discarded)
8-10 cherry tomatoes, sliced
1 bunch Lacinato kale, chopped
1 1/2 lb fish (salmon or sole, e.g.)

Heat oil in large sauté pan and cook shallots for about 4-5 minutes until softened. Add garlic and bell pepper and continue to sauté for a few minutes.

Add the cauliflower rice, salt, and pepper and sauté for 3-4 minutes, stirring.

Add lemon and tomatoes and stir to combine.

Add the kale. I mince the stems and chop the leaves. Stir it in, using spatula so that the shallot-pepper-cauliflower-lemon-tomato mix is well mixed with the greens. You may want to add a little water or a splash of wine or vermouth.

Cover and simmer 30 minutes, stirring occasionally.

Lay fish on top, cover again, and simmer 12 minutes. Serve.

Written by LeisureGuy

14 February 2018 at 9:36 am

Posted in Food, Low carb, Recipes

Navy bean salad with feta – 4 points per serving

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1 cup of dry navy beans
1 large red bell pepper, chopped
1 large yellow bell pepper, chopped
5 oz baby arugala, chopped (about 2 cups)
8 oz feta, crumbled
2 Tbsp olive oil
1/4 cup Meyer lemon juice or lime juice
1 bunch cilantro, chopped
2 Tbsp minced or crushed garlic
1/2 large sweet onion, chopped
1 cup chopped celery (chopped small)
1 cup sliced cherry tomatoes
2 Tbsp Dijon mustard
3 Tbsp capers, drained
3-5 anchovy fillets, minced
2 Tbsp tamari
2 tsp salt
2 Tbsp ground black pepper
1 Tbsp smoked paprika

Cook beans, drain, and add all ingredients. The arugula probably amounts to 2 cups, compressed.

Might try with fresh tarragon or mint instead of cilantro. Italian parsley is another possibility.

Optional ingredients:

optional: 1 can of tuna or salmon; or 1.5 cups cooked shrimp, small or cut small; or 8-10 oz chopped poached chicken breast
optional: cooked green beans cut in 1” lengths
optional: several tender young asparagus stalks, cut into 1” lengths
optional: 1 bulb fennel, cored and chopped small
optional: use two bunches of chopped scallions instead of the sweet onion—improves the nutritional value
optional: chopped jalapeño peppers (2 or 3)

I had it tonight with the tuna option and also some fresh asparagus (raw).

It makes quite a bit, but it’s very tasty, so eating it will not be a problem. The 4 points is for a 1-cup serving, conservatively estimating the total recipe at 10 cups.

Written by LeisureGuy

12 February 2018 at 5:52 pm

Posted in Food, Low carb, Recipes

Shrimp dinner tonight

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I put 1.5 Tbsp olive (6 WW points) in my big sauté pan. Once hot, I added two chopped shallots and a good pinch of salt and sautéed, stirring frequently, until shallots softened and just started to brown. I then added bag of cauliflower rice, stirred, and cooked for a while, then squeezed half a Meyer lemon over it. I put the lid on it and cooked it for 8 minutes, removing lid a couple of times to stir and then replacing it. The Wife tasted and when she said it was done, I used a spatula to remove it to a bowl.

Then I put another 1.5 Tbsp olive oil into the pan, and once it was hot added about 3-4 Tbsp finely chopped garlic. I sautéed that until the garlic was softened and cooked (and had flavored the oil). Then I added about a pound of large shrimp I had shelled and halved, along with a good pinch of salt and about 1 Tbsp freshly ground black pepper. I stirred and sautéed the shrimp for a few minutes, then squeezed the other half of the lemon over and covered briefly to steam them. I ate one to test, cooked them a minute more, and then removed from the heat.

To serve I put a couple of serving spoons of the cauliflower in two bowls, and then the shrimp on top.

I think I’ll make this again, but next time I’m going to use lime juice. And I might sauté some sliced cherry tomatoes and parsley with the shallots before adding the cauliflower rice.

Since we split the dish, we had 6 WW points each. I still have 7 points remaining for the day, which I won’t be using. And things are going well:

You’ll note there’s a lot of up and down in the graph (noise, in effect), but adding the trend line is calming since it shows the downs are winning over the ups overall. Without the trend line, the cyclic gains would be disheartening.

Written by LeisureGuy

9 February 2018 at 8:12 pm

Progress report on weight loss

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I’ve mentioned that, beginning 26 December, I tried a new approach to losing my excess weight: I continued my low-carb diet (in which I avoid carbohydrates that are too easily and quickly digested, leading to insulin surges—see Why We Get Fat: And What To Do About It, by Gary Taubes). That means I exclude rice, white potatoes, products made from refined flour and/or sugar (bread, pasta, bagels, cake, ice cream, cookies, and so on). That in itself put my Type 2 diabetes in remission, but after losing about 20 pounds I lost no more—until I started using the Weight Watchers Freestyle program. That program greatly simplifies tracking your diet (many foods are zero points and thus are not counted) and nudges you toward more healthful choices.

The combination of low-carb and WW Freestyle has been quite effective in terms of weight loss while still supporting filling and satisfying meals. We eat more fish, for example, and more boneless skinless chicken breast (which I poach), and less sausage and pork and beef. I do have an occasional cocktail, but since a Manhattan is 10 points and I get only 26 points a day (plus a weekly reserve of 42 points to accommodate an occasional splurge), the occasions are less frequent. I don’t like to touch the weekly reserve, though I have used it a few times.

I use the program on-line, so no meetings. Here are the results to date:

As you can see, there are ups and downs, but the linear trendline shows the clear direction. My weight (in pounds) is shown on the Y-axis, and the numbers at the bottom are counting the days, so I am 6 weeks 1 day into the program.

The early bumps reflect a learning curve: what foods and dishes work best. But I think there will always be ups and downs.

One change in my eating pattern: each morning I now drink a glass of water into which I’ve stirred 1/4 cup chia seed (benefits) and 1 teaspoon inulin (a type of fiber that supports benign gut microbes). This week I’m also taking Floristor, a yeast-based probiotic that is immune to antibiotics (which can wipe out bacteria in the gut, including benign bacteria). See “How probiotics and prebiotics team up in your gut” in the Washington Post. I suspect that the increase in fiber (including the fact that we are now eating more greens) has helped significantly. (I recently blogged a NY Times article that explains how fiber helps: “Fiber Is Good for You. Now Scientists May Know Why.”

It’s good to feel in control of my weight, and so far it has been surprisingly easy to lose the excess.

Written by LeisureGuy

6 February 2018 at 9:36 am

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