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Thursday, January 10, 2008

Sugar-free Food Diary

In an attempt to share what I eat for lunch and dinner, I will keep a food diary for three days. I will update this post. I have never officially kept a food diary so this may be an eye opener for myself more than anyone.

I'll officially start the diary tomorrow. I always eat breakfast but I ran out of the house early for a dental appointment. After that I went to a U pick farm in Fort Pierce and got strawberries, spinach, roman lettuce, tomato, dill, parsley, eggplant and local juicing oranges.

Last night I made a yogurt recipe that BeyondYourPeripheralVision posted in comments of Sugar-free breakfast post. I had some of that when I got home.

I made shakes for me and my kids out of the squeezed OJ, a banana I had frozen, the fresh strawberries whey powder and agave. (Yeah, they will finally eat one of my concoctions!)

I have several friends that grind grains and make bread from honey (and no sugar!) I had a slice of that bread with honey and mango cream cheese. (The only other sugar-free bread at the store I have found is sourdough at Publix bakery and many breast are made form corn syrup, even whole grains.)

As you can see I "made up" for not having breakfast. But all the fresh stuff is delicious.

I put all the spinach into the blender and made pesto. What I don't eat tonight on pasta, I will freeze.

Basic Pesto Recipe (with my substitutes)

3 cups Packed young basil leaves (I used spinach this time)
3 heaped TBS pine nuts
1/2 cup light virgin olive oil
1/2 cup freshly grated Parmesan cheese
1 1/2 tsp salt
Garlic to taste (also can add lemon juice to taste)

Put basil, pine nuts, and salt in blender, process adding steady stream of oil, add garlic, process to mix and transfer to bowl fold in cheese, serve over linguini or other favorite pasta.

For snacks I finished the left over shake and made popcorn on the stove top. I cover the bottom of a large sauce pan with oil (veg table oil works well) add about 3/4 cup of kernels when the oil is hot and let it pop.


8:30 Fruit juice sweetened cereal topped with my homemade granola and rice milk, not enough water :(

12:30 Yogurt recipe posted in the comments section of sugar-free breakfast. Water, but not

2:00 Tomato based organic vegetable juice. ( I tried it, did not like it.)

5:30 "BBQ Tomato Beef Dip and Tostitos" with cheddar cheese and sour cream-- I use ground turkey instead of beef. Instead of BBQ sauce which is heavy in sugar and cornsyrup, I added molasses (see comment added on May 5, 2008)), vinegar and honey and my own spices. A few of the tomatoes were the ones I picked yesterday. Mustard is in the recipe. And water.

(The RECIPE is in the comments section.)

7:00 Very Berry Birthday Cake. You won't believe this! One of the moms reading my blog made a Sugar-free birthday cake for her son's birthday. The base was banana bread with Xylitol as sweetener. The frosting was cream cheese and yogurt and (I think maple sugar based). Delicious and beautiful. My kids couldn't believe "whole grain birthday cake exists!" And more water.

11:00 Rice milk and the boiled chicken breast my son didn't eat.


11:00 grapefruit we picked at John's mother'shouse with agave to sweeten it.

2:00 Chicken soup with vegetables (seet potato, red potato, egg plant, onion, shallots) and whole grain noodles.

Water, water, water!!!!!!!

4:00 some left over tostitos (atleast I didn't eat them all yeasterday!)

6:00 salad , romain lettuce (that I picked at the farm), hard boil eggs, sunflower seeds, raisins, croutons (I made from my friend's bread which is the best bread!)

Some late time: The rest of my tomato dip, Tostitos and cheese.


9:00 fruitjuice sweetened cereal with the granola I made on top and original flavor rice milk

11:00 orange juice

2:00 salad with sunflower seeds, raisins, croutons, fish topped with fruitjuice sweetened jam and rice. Rasberry Leaf Ice Tea (Traditional Medicinals).

4:00 snacking on more tostitos and cheese

6:00 chicken soup left overs

10:00 left over birthday cake

This all sounds really ambitious, but it didn't happen overnight. It has taken me a long time to incorporate changes.


BeyondYourPeripheralVision said...

Who knew sugar-free looked so yummy! How do you like the Birchermuesli?


catalina :] said...

Oh wow!! I was hoping to find an alternative cake for my daughter to have on her first birthday!! Is there a recipe????

Kristen said...

I used to have a yogurt maker in college but it broke. I asked for one for Christmas from my parents and they gave me a fancier, newer model. It is fun to make your own yogurt, and you can control what goes in it. I try to use local hormone free milk from a small dairy in Georgia. Then I use organic plain yogurt for my starter. It is pretty good, I am still working on getting the consistancy just right though.

Thanks for all the sugar free ideas, I am pretty sure I have problems with reactive hypoglycemia and I need to stay away from sugar. I have my good days and my bad days, and I know I should really work on it harder to kick the habit.

Permission to Mother said...

Where did you get your yogurt maker? I can't believe how many kinds of yogurt have corn syrup in them. Brands that you would think are good.

I once had an icecream maker. I hardly ever used it. But now I see that I can control the ingredients with that.

Are they the same machine?


Jen said...

Here are the recipes for the berry banana birthday cake and icing per catalina's request...
(please keep in mind I had to kind of wing it and I had never made either the sugar-free cake or frosting before so they may need improving on...)
Also, although not listed I used all organics
banana cake:
2/3cup banana, mashed
1/2cup butter, soft
3 large eggs
3/4cup milk
2 level cups whole wheat flour
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1cup maple sugar (found this in health food store).. next time I may use a little more than 1 cup.
2 tblsp. agave nectar (you could probably just use the maple sugar to sweeten and maybe double amount and leave out agave nectar... remember I was kind of experiementing)

Grease and flour 9x13 bake pan
Beat together mashed banana and softened butter until creamy
Beat in maple sugar (and agave nectar if you choose to use)
Beat in milk
In separate bowl beat eggs until very foamy. Then beat into mixture.
Blend in flour, baking powder, baking soda, and cinnamon.
Beat until smooth
Spread evenly in pan.
Bake at 350 for 20 minutes or until a toothpick stuck into center of cake comes out clean and dry.
** I baked two cakes to layer. The recipe above will make one 9x13 so you can double if you plan on baking two.
You can also use recipe to make muffins. Makes approx. 12 muffins. Bake time will be closer to 25 minutes depending on your muffin pan.

1 1/2cups (or 12 oz) cream cheese
*I used 1/2 cream cheese brick and 1/2 whipped cream cheese
1 1/2 tblsp butter soft
2 1/2 tsp vanilla
8 oz plain yogurt (vanilla yogurt would probably be good but flavored yogurt, even organic, has sugar)
milk to thin (approx. 1/2 cup)
(you may be able to thin mixture enough with the yogurt and leave out the milk)
I used xylitol as the sweetner. I just kept adding it in and tasting.
I doubled the above recipe because I was frosting two cakes (layered) and I think total I used 5-6oz.

I also bought organic berries (strawberries, blueberries, and raspberries) and washed and chopped them up. I put them in between the two cakes with icing when I layered and then used to decorate cake.
(Berries are my son's favorite along with banana... hence the berry banana birthday cake)

Good luck!

Permission to Mother said...

Thanks Jen!

While we are sharing, this is the banana nut bread I made with agave.

Original recipe

½ cup cooking oil
1 cup sugar
2 eggs beaten
4 ripe mash bananas
2 cups all purpose flour
½ tsp baking powder
1 tsp baking soda
½ tsp salt
3 TBSP milk
½ tsp vanilla extract
½ cup chop walnuts

Beat oil and sugar together. Add eggs and banan pulp and beat well. Add sifted ingredients, milk and vanilla. Mix well and stir in nuts. Pour into greased loaf pan. 9 x 5x 3 inches, for about an hour. Cool well and store overnight before cutting. Good with cream cheese.


Agave Nectar instead of sugar. Use 25 % less for sweetness so 1 cup sugar becomes ¾ cup agave. Reduce liquids by 1/3 ( I used 3 bananas instead of 4.) and reduce oven temperature by 25 degrees. Mine turned out great. Tasted just like my mothers! Watch your vanilla. Many brands have sugar in it. Spice Islands does not have sugar, but has alcohol. Frontier does not have sugar or alcohol.

Kristen said...

My parents got me the yogurt maker, but I think they picked it up at a department store. My mom also had one when I was a child, and no, it is completely different from an ice cream maker.
Basically you heat up milk on the stove. I use low fat milk so I put in some powdered milk prior to heating it up. The yogurt maker comes with a special thermometer. After the milk gets steamy with bubbles on the side you take it off the heat and put the thermometer in. As the temperature comes down, there is a temp range marked on the thermometer that tells you when to add starter. When the milk gets into that range you take some of the milk out and mix it with your yogurt starter (dried yogurt starter can be purchased at healthfood stores, but I couldn't find any so I just use plain organic yogurt, a couple of tablespoons). Once that is mixed you add it back to the batch of milk and stir well. You then distribute the warm milk/starter mixture to the cups that come with the yogurt maker. Mine has eight. They then go into the heater base and put the cover on (hard to describe) then I plug it in. The one I have has a timer on, I put it in for ten hours. Then when it is done you take the yogurt out and put it in the fridge. It is ready about three hours after that.
I start it in the evening so it will ferment overnight, and is ready to go into the fridge in the morning.
Here is a link to my model:

Permission to Mother said...

I inherited, literally inherited, a cuisineart icecream maker, I've made several frozen treats without sugar this week. YUM. Tonight I used plain organic yogurt, unsweetened chocolate, agave, and rice milk. I added nuts also. This was delicious. I am certain if I bought a 1/2 gallon of icecream I wouldn't be able to stop eating it till its gone and then I'd want more, so this is such a healthy way to have a treat.

I did make some vanilla ice cream the other night with heavy cream as the base, but it did feel really heavy. I could feel better about the calory/fat gram control if I stick with plain yogurt as the base. (All my life I never knew what people did with plain yogurt!)

There seems to be no reason to force my taste buds to go back to the heavy stuff when I know they are happy the way things have been. :)

Permission to Mother said...

As I was talking to the nutritionist today and reviewing my lab results, I realized that molasses which I used in one of the recipes in this post is made from cane. I didn't catch that til now. Gosh, sugar is hidden everywhere!

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