Sugar & Spice Nuts

Sugar & Spice Pecans

1/2 cup packed light brown sugar
1 TB pumpkin pie spice
1/2 tsp cayenne pepper
1/4 tsp cumin
1/4 tsp salt
1 egg white
3 cups unsalted pecan halves

oven 300
line baking sheet with parchment

mix brown sugar, pumpkin pie spice, cayenne pepper, cumin & salt

whisk egg WHITE & 1 TB water in medium bowl until frothy

add pecans, stir to coat evenly.  sprinkle on sugar mixture, toss nuts to coat

spread in even layer on parchment covered baking sheet

bake 30 min, stir once 

loosen nuts and cool  

store in airtight container at room temp for one week

Homemade Lemonade

Homemade Lemonade 
6 washed Lemons
50gms Citric acid
750gm sugar 
3lts water 
Method:
Peel rind, no pith, of two lemons, add 2 cups of sugar in to food processor. Process until the sugar is yellow and oily. Tip this into a large saucepan adding the juice of the 6 lemons, minus any pips. Add remaining sugar, the citric acid and water. Over medium heat stir until the sugar has dis- solved. Cool, bottle, and store in the fridge. To drink use 1 part concen- trate to 4 parts water. 
It’s delicious, Enjoy. 

ALTERNATIVE NUTTY MUESLI

INGREDIENTS: 

½ c. lightly toasted sunflower seeds

½ c. lightly toasted pumpkin seeds

2 T. chia seeds

1½ c. large flake coconut, 

2-3 cups. nut mixture, eg almond, walnut, pecan - coarsely cut

1½ tsp. cinnamon

¼ tsp. ground nutmeg

¼ tsp. ground cloves

1/8 tsp. sea salt 

Toss together 

optional .... lightly toast in oven with coconut oil.

Eat with diced apple and plain Greek yoghurt.

MUST TRY CHICKEN W ITH BROCCOLI

LINK

AVOCADO AND SPICY SALSA

DOES THIS SOUND GOOD!

TIRAMASU YUMMMY

TIRAMASU

PUMPKIN AND SPINACH FRITTATA

PUMPKIN AND SPINACH FRITTATA

Prepare a large baking dish by brushing with melted butter. I often line my dish with baking paper instead as it saves scrubbing later.

Heat oven to 170' C or 340' F

Ingredients:-

400 gm roasted chunks of pumpkin
200 gm spinach
120 gm blue cheese or feta, (diced or crumbled)
12 eggs
50 ml cream (heavy whipping)
120 gm creamy blue cheese or feta
100 gm diced bacon
1 tomato
200 gm grated cheese
seasoning
optional herbs according to your taste

Layer the pumpkin and spinach in your baking dish with pieces of the creamy cheese or feta.
Beat the eggs together with the cream
Pour the eggs over the veggies.
Scatter the pieces of bacon over.
Slice tomato and place over the dish.
Sprinkle grated cheese over.

Bake in a moderate oven until firm. and the cheesy top is golden. Takes 30 to 45 minutes depending on the depth of the dish.

Great as a main meal with salad.

Slices well when cold to make an ideal picnic food.

SPINACH SALAD WITH BACON DRESSING

LINK

Ingredients:

• 1 package baby spinach (about 9-10 oz) or that much washed spinach leaves
• 4 pieces of thick-cut bacon or 6 pieces thin cut (about 150 grams), chopped
• ¼ cup minced onion
• 1 clove garlic
• 2 Tablespoons cider vinegar (or the same amount as the bacon fat)
• A pinch of salt
• Two pinches of pepper
• 2 teaspoons worth sugar substitute

Preparation:

1. Put the spinach (and other vegetables if you like) in a large bowl. The spinach will shrink down some in the hot dressing, but you need room to work.
2. Chop the bacon and fry until crisp. Remove with slotted spoon and drain on paper towels.
3. If you like a lightly dressed salad, leave about 2 Tablespoons of the bacon fat in the pan. If you want more dressing, leave more fat and then balance it with more vinegar and a bit more sweetener. (This dressing is a sweet and sour sort of thing.)
4. Cook the onion in the fat for 2-3 minutes, and then add the garlic - cook for 15-30 seconds or until it is starting to be fragrant. Be careful not to brown the garlic or it will get bitter.
5. Add the vinegar, and scrape up the brown bits in the pan. (The vinegar will seem potent, but it mellows quickly with the heat and sweetener.) Add the salt, pepper, and sweetener. Stir to dissolve, and pour the dressing over the spinach.
6. Toss the spinach (tongs work well) until coated. Transfer to individual plates or bowls and top with bacon bits and other toppings as desired.

Makes three ample servings as a side dish.

CRUSTLESS QUICHE

Here's How:

1. Prepare the solid ingredients - sauté and season any raw meats and vegetables. About 1 to 1½ cups of these work well for one quiche - more if there is no or little cheese. About 1½ to 2 cups total solid ingredients for a 9" pie pan is about right.
2. Spread meats and vegetables into a deep-dish pie pan.
3. Spread shredded cheese on top of the other ingredients.
4. Make the custard, using either a bowl with whisk, or (my favorite) a blender. A standard quiche might use 4 eggs to 1 and 1/2 cups of liquid, and this amount works well for a deep-dish 9" pie pan. You can use cream, milk, unsweetened soy or almond milk, or a combination. Include seasonings as desired. I usually use salt, pepper, an herb or two if not already in the pan, and perhaps some dried mustard powder.
5. Pour the custard over the solid ingredients, and put onto center rack of 375 F. oven for 30-45 minutes.
6. Begin checking at half an hour. You want the outside to be done (a knife inserted comes out clean), but the center will be soft. (It will continue to cook after removing from oven.)
7. Remove from oven. The center will cook in a few minutes. You can eat it warm, cold, or room temperature.

Tips:

1. Make sure all ingredients other than the egg are fully cooked before adding to the pan.
2. When layering ingredients, heaviest go in first, and cheese last.
3. If top is browning too fast, cover with foil.
4. Sprinkling the top with paprika is a nice touch.

What You Need

• 9" pie pan (Pyrex works well, or dark metal. Shiny metal isn't as good.)
• Whisk or blender
• Eggs
• Other ingredients as desired

DEODARISE CLOTHES

Before you head out to replace those stinky duds, consider the following tips and tricks for cleaning even the worst smelling bike shorts and sports bras:

Hang Dry Immediately

If you return home with a pile of sweaty clothes but don’t have time to immediately wash them, make sure you hang your clothes up to dry instead of throwing them in a hamper or leaving them in your gym bag.

Wet, sweaty clothes that remain in those piles for too long can actually start to breed mold and mildew spores that can be trapped in the fabric—even after washing!

Soak Them Completely

An easy, quick way to help kill any bacteria and freshen your clothes is to soak them in a vinegar & water mixture. Try one part vinegar and four parts water for about 30 minutes right before washing. You should also toss in a bit of vinegar or baking soda or even lemon juice to the washer water—but remember to not do this if your detergent has bleach in it!

Heat is Your Friend

When washing and drying, set the temperature to the hottest setting the fabric will allow for. This is best for cotton garments that can withstand the heat without being broken down.

Special Considerations

For any tech fabrics, you’ll want to make sure you wash the garments in warm or cool water and hang them to dry. This can mean a need for more vinegar or lemon juice due to the cooler temps of the water, but you’ll help maintain the integrity of the fabric which will in turn help to ward off bacteria.

Harness the Sun

When it comes to drying your clothes that can’t go into the dryer, use the power of the sun to safely and effectively dry the clothes. The sun’s rays are a natural bacteria deterrent, so hang your clothes out to dry on the sunniest of days and enjoy fresh, clean workout gear for months or years to come!

LYNDA'S CEREAL FOR BREAKFAST

Go here

SEAFOOD CHOWDER WITH CAULIFLOWER

TRY THIS

PLENTY OF CAULIFLOWER ADD CHEESE

COPIED
INGREDIENTS:

1 medium-large head cauliflower

6 oz. cream cheese, softened

4 oz. smoked Gouda cheese, grated

¼ tsp. coarse black pepper

Dash salt

Optional:  chopped chives or green onion to top

DIRECTIONS:

Cut up cauliflower into manageable pieces and boil or steam until tender.  Drain off any water and mash the chunks up slightly with a fork (do not puree, however).   Stir in softened cream cheese until it is melted and blended well.  Grease glass casserole dish and spoon half the cauliflower mixture in.  Sprinkle with half the grated smoked Gouda.  Spoon remaining cauliflower into dish and top with rest of Gouda cheese.   Sprinkle with just a dash of salt, as the cheese has a lot of sodium.  If you are sodium sensitive, I wouldn’t add ANY salt.   Sometimes I add some chopped chives or green onion to the top, but this is not in the nutritional info below.  Bake at 350º for 20-30 minutes or until bubbly.

FRUITS TOP DOWN LOW CARB

Fruits Lowest in Sugar

• Small Amounts of Lemon or Lime


• Rhubarb


• Raspberries (more about berries on low carb diets)


• Blackberries


• Cranberries

Fruits Low to Medium in Sugar

• Strawberries


• Casaba Melon


• Papaya


• Watermelon


• Peaches


• Nectarines


• Blueberries


• Cantaloupes


• Honeydew melons


• Apples


• Guavas -- Pineapple Guavas (Feijoa) and Strawberry Guavas are probably similar, but information that 
• 
  
• directly compares them is not available


• Apricots


• Grapefruit

Fruits Fairly High in Sugar

• Plums


• Oranges


• Kiwifruit


• Pears


• Pineapple

Fruits Very High in Sugar

• Tangerines


• Cherries


• Grapes


• Pomegranates


• Mangos


• Figs


• Bananas


• Dried Fruit, such as dates, raisins, dried apricots, and prunes

VEGETABLE LIST CHOOSE TOP DOWN FOR LOW CARB

• Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
• 
  
• Greens – lettuce, spinach, chard, etc.
• 
  
• Hearty Greens - collards, mustard greens, kale, etc.
• 
  
• Radicchio and endive count as greens
• 
  
• Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
• 
  
• Bok Choy
• 
  
• Bamboo Shoots
• 
  
• Celery
• 
  
• Radishes
• 
  
• Sea Vegetables (Nori, etc)
• 
  
• Mushrooms
• 
  
• Cabbage (or sauerkraut)
• 
  
• Jicama
• 
  
• Avocado
• 
  
• Asparagus
• 
  
• Okra
• 
  
• Cucumbers (or pickles without added sugars)
• 
  
• Green Beans and Wax Beans
• 
  
• Fennel
• 
  
• Cauliflower
• 
  
• Broccoli
• 
  
• Peppers
  • 
    
  • Green Bell Peppers
  • 
    
  • Red Bell Peppers
  • 
    
  • Jalapeno Peppers
• Summer Squash
• 
  
• Zuchinni
• 
  
• Brussels Sprouts
• 
  
• Scallions or green onions
• 
  
• Snow Peas/Snap Peas/Pea Pods
• 
  
• Tomatoes
• 
  
• Eggplant
• 
  
• Tomatillos
• 
  
• Artichokes
• 
  
• Turnips
• 
  
• Pumpkin
• 
  
• Rutabagas
• 
  
• Spaghetti Squash
• 
  
• Celery Root (Celeriac)
• 
  
• Carrots
• 
  
• 
  
• Onions
• 
  
• Leeks
• 
  
• Water Chestnuts (note: water chestnuts are starchy root vegetables, but usually used in smaller 
• 
  
• quantities than other root vegetables)

Starchy (High Carb) Vegetables

The main vegetables to be avoided when reducing carbohydrates are the starchier and 

sweeter vegetables:

• Carrots (some diets flag carrots as a problem, though they are lower in carbs than others in this 
• 
  
• group)
• 
  
• Beets
• 
  
• Peas
• 
  
• Winter Squashes, such as acorn and butternut
• 
  
• Water Chestnuts
• 
  
• Parsnips
• 
  
• Potatoes in all forms
• 
  
• Sweet Potatoes
• 
  
• Corn
• 
  
• Plantains

IS IT A FRITTATA OR OMELET

OVEN BAKED FOR CONVENIENCE GREAT IDEA.

LEMON CHICKEN

Every now and then I look for a decent recipe that features lemon with chicken

Here it is

PICKLED RED CABBAGE

I hope this recipe works when I change the champagne vinegar to cider vinegar or white wine vinegar depending on what's in the pantry on the day.

GRAIN FREE CORN BREAD

I'm looking for something to satisfy when I crave bread. It doesn't happen often but this is worth a try. I would probably not add honey. 

BEST COOKED WHOLE CHICKEN

Like roast in a Crock pot

JAM

CRUNCHY COCONUT MEUSLI

RECIPE TO FIDDLE WITH HERE