Favorite Things, Good Eating, Holidays

Thanksgiving for Two

It always takes lot of extra thought to make my holiday meal because I eat high fiber, low carb, low sugar foods and my husband likes just the opposite.

I work through each item to find a compromise and luckily, I’ve been able to change my husband over to healthier options through the years. As an example : the traditional green bean casserole is something I’d only use to mortar Adobe bricks with. It starts out innocently enough with green beans but then quickly goes downhill as you add condensed cream of mushroom soup, French fried onions etc. It ends up being very high in sodium, little fiber and not much nutrition.

Instead, I serve up steamed French cut green beans with a little whipped butter and sliced almonds. It’s also much easier ! Buy bags of frozen pre-cut beans, raw or roasted almonds and Land o Lakes whipped butter and you’re all set.

As I go through my preparation tonight I’ll put a post together with everything I get for this meal. It’s all centered around my lack of energy and food prep & cooking that won’t get me overheated or frustrated. Stay tuned for what I hope will be some helpful ideas.

And, please post your ideas to me here too. I’m always keen to learn new tricks !


Good Eating, Ramblings

Burger King “Impossible Burger Jr”- a poor choice

(My view as a vegetarian)

I couldn’t help myself. Today, Burger King proudly announced their Impossible Burger Jr. in an attempt to grab the kid’s attention. Knowing full well that the youth have been taught that almost every food is bad for the environment in one way or another, BK expects to have a rabid audience for their product.

Personally, I just can’t imagine why you’d accept a “plant based” food at 650 calories… That’s for the regular size. The kid’s new Burger Jr. Is high calorie for a kid and you’ll probably have way too many calories for one kid meal if you add fries and a sugar based drink… And don’t forget a shake for dessert.

  • Calories: 350
  • Fat: 21g
  • Saturated Fat: 7g
  • Trans Fat: 0g
  • Cholesterol: 40mg
  • Sodium: 640mg
  • Carbohydrates: 28g
  • Fiber: 1g
  • Sugar: 7g
  • Protein: 12g


Good Eating, Holidays, RECIPES

Low Sugar Cranberry Compote

This is my favorite recipe, sweetened only with sugar free Maple syrup (Cary’s) or a little real Maple syrup. Most cranberry dishes have loads of white sugar. This recipe is just right, not too sweet, all good ingredients with fiber added by the apples with peel and walnuts. Sorry I don’t have a calorie/carb breakdown per serving. Let me know if you come up with one.

➡️ If this is your first time cooking cranberries you’ll know they’re done when they’ve popped. You need to stir the mixture often, enjoy the lively sound !


HEALTH NOTE : If you have a fatigue problem, have someone help you and/or do your veggie & fruit chopping sitting down. You’ll be glad you did !

Serves: 6

6 ounces (1½ cups) cranberries, washed
2 apples, diced (I use a crisp Apple like Honeycrisp, Cripps Pink, Pink Lady, Gala or Fuji).
¼ cup orange juice +
½ teaspoon cinnamon
1/2 tsp cardamom
1/2 tsp non-hot Curry blend
½ orange
2-3 tablespoons Sugar Free maple syrup
OR real Maple Syrup
(I also add 1 small saute’d onion)
(After compote is cool you can add Walnut pieces if you like your relish chunky)


1. If adding onion, saute’ chopped onion in a little canola or sunflower oil first. (Do not use Olive oil unless it’s the very light kind).

2. In a medium sauce pan on medium heat add cranberries, apples, orange juice, cinnamon, zest and orange sements (pith removed) from ½ orange.

3. Bring to a boil, reduce heat stirring often and simmer for 10 minutes or until the cranberries have popped. Don’t cook for too long or it gets mushy !

Mix in maple syrup to taste.

Place in refrigerator for at least 2 hours to cool and thicken.

This recipe can easily be doubled if serving a large crowd.

Good Eating, Ramblings

Holiday Starbucks Drinks Are Here.. And thousands of us can’t drink them.

So, I get this festive email today from #Starbucks announcing their 3 Holiday Drinks :

🎄Carmel Brulee Latte

Grande = 450 cals, 70 carbs

🎄Peppermint Mocha

Grande = 440 cals, 59 carbs

🎄Toasted White Chocolate Mocha

Grande = 420 cals, 57 carbs

I eat a no added sugar, high fiber, limited calorie, no caffeine diet. I can get creative, of course, and try to create one of these drinks using their sugar free syrups and decaf coffee..But I shouldn’t have to, nor should other coffee lovers have to.

Seriously, Starbucks, it’s flipping 2018 for Pete’s sake (sorry Pete).

Tens of thousands of us across the US miss out on all the holiday drinks.. Witches Brew ? Not for you, Pumpkin Spice drinks ? Ain’t happening, and so on. Even the simple Matcha Latte still has sugar added. They add their Special “syrup” to everything. So, I have to plan well ahead before I step into a Starbucks.

How about you ? Are you trying to cut down on calories or sugar ? What recipes have you come up with to get a coffee you like and that fits your diet at Starbucks ?

I’m not even going to go into the foods they have on offer.. Geez Louise (sorry Louise). I’d have to work like holy heck to create a cookie that weighs in at 570 calories and 75 carbs ! That’s what their chocolate chip cookie will cost your diet. No fiber, zero nutrition.

I’m sorry to go off the rails here but since Starbucks wants to appear to be an “Earth friendly”, “socially forward” company it makes me wonder why they’re trying to kill us all with their menus.

Ok, deep breath… I’m ok now. Time for my homemade, decaf cold brew coffee with lactose free steamed milk.

Cheers !

Good Eating, Ramblings

Diabetes▼Too little gluten in our diet may increase the risk of type 2 diabetes

Written by Ana Sandoiu

Published 3/8/17

People with celiac disease or who are gluten intolerant may benefit from a low-gluten diet. A considerable number of people who do not have these diseases still adopt a gluten-free diet in the hope that it benefits their health. New research, however, suggests that a low-gluten diet may even have some adverse health effects, by raising the risk of diabetes.

New research suggests that a higher intake of gluten for people who do not have gluten intolerance may lower the risk of type two diabetes. 

Gluten is a protein mainly found in wheat, barley, and rye, as well as baked goods and other foods that contain these cereals. People with celiac disease – an autoimmune disorder affecting at least 3 million people in the United States – avoid gluten because their immune system responds to it by attacking the small intestine.

However, more and more people are adopting a gluten-free diet, despite its health benefits being unclear.
In fact, some nutritionists advise against avoiding gluten. Instead, they recommend a well-balanced diet that includes fruit and vegetables, as well as whole-grain wheat and other foods containing gluten.
New research – presented at the American Heart Association’s Epidemiology and Prevention/Lifestyle 2017 Scientific Sessions – suggests that a low-gluten diet may have adverse health effects by raising the risk of type 2 diabetes.
Studying the link between gluten consumption and type 2 diabetes

Geng Zong, Ph.D. – one of the study’s authors and a research fellow in the Department of Nutrition at Harvard University’s T.H. Chan School of Public Health in Boston, MA – explains the motivation behind the study:

“We wanted to determine if gluten consumption will affect health in people with no apparent medical reasons to avoid gluten. Gluten-free foods often have less dietary fiber and other micronutrients, making them less nutritious and they also tend to cost more.”
The team approximated the gluten consumption for 199,794 individuals enrolled in three long-term studies: the Nurses’ Health Study (NHS) I and II, and the Health Professionals Follow-up Study (HPFS).
As part of these studies, participants answered food frequency questionnaires every 2 to 4 years. Overall, participants consumed under 12 grams of gluten per day. The average daily consumption was 5.8 grams for the NHS I study, 6.8 grams for NHS II, and 7.1 grams for HPFS.
Researchers followed the participants for approximately 30 years, between 1984-1990 and 2010-2013.
People who consume more gluten 13 percent less likely to have diabetes

Throughout the 30-year follow-up period, 15,947 cases of type 2 diabetes were identified.
The study found that participants who had the highest gluten intake – up to 12 grams per day – had a lower risk of developing type 2 diabetes over the 30-year follow-up period. Those who ate less gluten also had a lower cereal fiber intake. Fiber is known to protect against type 2 diabetes.
After adjusting for the protective effect of fiber, participants in the upper 20 percent on the gluten consumption scale were 13 percent less likely to develop type 2 diabetes, compared with those on the opposite end of the scale – namely, those whose gluten intake was below 4 grams per day.

“People without celiac disease may reconsider limiting their gluten intake for chronic disease prevention, especially for diabetes,” says co-author Zong.
Limitations of the study include its observational nature, which means that it cannot establish causality, and the fact that more research is needed to confirm the findings. Additionally, the researchers did not include data from those who have eliminated gluten from their diet completely.

Good Eating, RECIPES

How to Wash Lettuce – Cleaning Your Greens 

Ok, kiddies. Let’s take control of our salads, end fear of contamination that could make us dangerously sick and bust out the salad dressing.
This article has great tips for washing and storing greens so they stay clean and crisp.

Munch on !