How Will It Make You Feel?

I don’t know about you, but I completely binged on sweets and candy last weekend with the Easter holiday. There were Reese’s eggs, donuts, Starburst jellybeans and more and I just couldn’t say no. Sure I enjoyed every bite while eating, but it wasn’t more than an hour later that I came down off my sugar high and crashed with a major headache that no amount of water seemed to be able to help. Did I learn my lesson? Sure didn’t, because this weekend I made a double batch of chocolate chip cookies for a party on Friday night, and promptly helped myself to the leftovers for the remainder of the weekend. Sometimes I wonder if I am the same person who gave up both sugar and flour for months. Where did that girl go? Sure, I’m pregnant now, but that’s no excuse. Our baby doesn’t need sugar to grow, it needs protein and vegetables and plenty of water.

My sister said something to me last week that stuck with me (thanks Kels!). She said, “I decided I didn’t want to have x for breakfast because I knew I would feel terrible the rest of the day, so I  opted for y instead.” To her, the fact that whatever sugary breakfast food she could eat would make her crash and feel sluggish the rest of the day was worse than not enjoying the taste of said sugary breakfast food now. I thought that was a great way of thinking about it – “how will it make you feel?”. Too often, I don’t think past the present moment to the next hour or 8 hours when my body is trying to process something that is not good for me and I turn into an unproductive, less than ideal version of myself. And for what… a cookie or a handful of jelly beans?

Kathleen wrote this great post last week about moderation when it comes to eating and other things. She claims to be at her best when she has set boundaries for herself such as giving something up or embarking on a Whole30, etc., but when it comes to having the willpower to enjoy things in moderation on a day-to-day basis, that’s not so easy. After reviewing my habits these last couple of weeks, I have to say I completely agree. So starting tomorrow I am giving up sugar. Those are my boundaries. And anytime I have the urge to break that boundary for some ice cream, cookies or other sweet, I am going to ask myself “how will it make me feel?”. Hopefully I’ll be able to remember the damage it does, and select something instead that will give me energy and give my baby what it needs instead of what I want.

NSNF Anniversary

It has been one year since my sister and I started on our no sugar no flour challenge and we want to celebrate the occasion. How, you might ask? By starting it all over again! Woohoo! As much as I’d like to tell you that I have been an angel with my food choices and never cheated, that is sadly not the case. Cheating, as I’ve learned the hard way, has a direct correlation with the scale – yikes! As hard as that is to accept, I have come to terms with the fact that it’s just how my body works. Cheat today, struggle to fit into your pants tomorrow.

So for this one year anniversary, I am going back to square one and what worked for me last year when I lost almost 12 pounds. I’ve started a food log again, am checking the scale on a regular basis, and most importantly, I’m not cheating!

To take the guess-work out of my food choices, I’ve compiled an “idea board” with possible options for breakfast, lunch, dinner and snacks. And if we want to go out to eat, I’ve included some options that fit the guidelines so I don’t ruin it with one meal out.

Breakfast: green smoothie; oatmeal // Lunch: salad; tuna salad; oatmeal pancakes w/almond butter // Snacks: rice cakes; string cheese; hard-boiled eggs; vegetables & hummus; nuts // Dinner: salmon; soup; quinoa salad // Out-to-Eat: sushi; chipotle salad

Feel free to use this in your own journey to eat real food (i.e. food without flour or sugar and food that’s been processed as little as possible). If you have your own ideas, add them to the comments and if there are enough I will do a second board with even more options! It’s easy to think that I am severely limiting my options when I give up two ingredients as common as flour and sugar, but all of the options shown prove that’s not true. Sometimes though, a picture is worth a thousand words.

Anyone else interested in joining us for our anniversary celebration? If you want an example of one of our weeks of food logging, leave a comment and I’ll send it your way. Wish us luck!

Cooking with Caitlin

I know, that’s not how I spell my name, but it is how Caitlin spells her name – Caitlin of Cooking with Caitlin. She’s a local Cincinnati chef and every third Thursday Caitlin hosts an event where guests get the opportunity to experience a 9 course sampling of her amazingly inventive culinary creations. And in June, I was there. I went with several of my co-workers and we had a great time.

It was pretty hard to stick to my many dietary “guidelines“, but well worth the evening of indulgence. Here are a few of the treats we tasted. (all photos courtesy of Cooking with Caitlin)

I can’t even begin to describe the flavors, but I’ll relay what Caitlin says about the ingredients. Top – cucumber, shrimp, avocado and scallions. Bottom – homemade dough, bacon marmalade, pickled peppers and crunchy red onion.

Left – a twist on the breakfast sandwich – served between waffles. Right – burgers with jam (AMAZING) and smoked gouda.

Left – cheesecake with a grilled blackberry. Right – chocolate marshmallow, peanut butter and salty crackers.

Did I mention that she did all of this outside, on a patio, with a grill? The girl has talent. If you’re in the Cincinnati area, definitely try to check out one of the Third Thursday events, and if you’re not, check out her website for recipes and give it a try at home! The best ingredient though? Enjoying great food with friends – there’s nothing better.

Weekly Recipe | Wrap-up

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed. (See past recipes here.) The only parameters are that it cannot contain added sugar or flour. Take the challenge and …Enjoy!

This month is going to be crazy, and in talking with friends and co-workers it sounds like I’m not alone. Not sure what it is about May but between 2 straight weeks of intense rehearsals for this, moving, work deadlines and an out-of-state wedding, I will barely be able to find time to eat let alone research and try new recipes. What I’m trying to say is, the “Weekly Recipe” series is going on hold for the time being. Don’t be sad. Just think of all the great things we’ve cooked over the last few weeks!

Now, the perfectionist in me  will want to continue being strict about eliminating sugar and flour, but I know that that will not always be possible given my schedule for the month. And that’s ok, because even at 85 or 90%, I still feel good about myself and that’s close enough that I can easily jump back on the 100% train when life returns to normal…wait, does that exist?

I’ll still be cooking and I’m always pinning new recipes if you are looking for ideas. And, if enough of you are interested, I’m happy to bring the series back! Until then, keep on cooking.

Weekly Recipe | Shrimp & Asparagus Risotto

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed. (See past recipes here.) The only parameters are that it cannot contain added sugar or flour. Take the challenge and …Enjoy!

I’m not sure why I never considered risotto as an option in my no sugar no flour diet before. Maybe because it’s shaped like orzo and I just associated it with pasta (?), even though the name arborio rice makes it very clear that it is rice. Funny how associations in the mind work.

Anyway, I found this recipe for “Simple Shrimp and Asparagus Risotto” via Iowa Girl Eats, a blog with fantastic recipes, great photos and lots of personality. And it is just that – simple and delicious.

The only tip I would add to this well-written recipe, is if you use frozen shrimp as I did, I would cook them separately in a skillet before adding them to the risotto to blend with the flavors of the dish. I could not get the shrimp to cook thoroughly mixed in with everything else as they never seemed to get enough surface time with the heat of the pan. Oh, and I doubled the recipe to serve 4 so we could each have leftovers for lunch the next day. Other than that, this dish is a keeper. Enjoy it while the asparagus is in season!

Weekly Recipe | Oatmeal Pancakes

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed. (See past recipes here.) The only parameters are that it cannot contain added sugar or flour. Take the challenge and …Enjoy!

Yes, this was my dinner the other day. It was one of those fend-for-yourself kind of nights and I think I did pretty well! Back to the recipe, which happens to be from Dr. Gott himself: the man who got me started on this whole no sugar no flour kick. His oatmeal pancakes have been a life saver when I’ve been stumped by what to eat. Just because they’re called pancakes, doesn’t mean they have to be served as breakfast with syrup. I wouldn’t be promoting that anyway. I have these most frequently for lunch or a snack, heated up in the toaster and served with natural almond butter. Delicious!

The key to this recipe is waiting. I learned this the hard way after my first two batches were too wet to really cook through without burning. Leave them for a good hour of rest before you hit the skillet. Often times I will mix these up as soon as I get home from work and then cook them later in the evening after dinner and store in the refrigerator for the rest of the week to heat up as needed.

Ingredients:
2 cups old-fashioned oats
2 tablespoons arrowroot powder (*I found this at whole foods)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon ground cinnamon
Pinch of salt
1 egg (*recipe actually calls for 1/2 cup liquid egg substitute)
1 cup plain low-fat or non-fat yogurt
1 cup nonfat milk
3 tablespoons fruit sweetener (*I use agave but have found over time that I don’t need much)
1/2 teaspoon vanilla extract

Directions:
In a medium bowl, combine oats, arrowroot powder, baking powder, baking soda, cinnamon and salt.

In a large bowl, whisk together egg, yogurt, milk, sweetener, and vanilla extract. Slowly mix dry ingredients into large bowl. Let mixture stand about 1 hour!

Use nonstick skillet and heat over medium heat. (You can use nonstick cooking spray though I never find it necessary). Pour batter, 1/4 cup at a time, into skillet and cook until bubbles form on top of each pancake, about 2 minutes, then flip and cook until cooked through, about 2 minutes more.

Weekly Recipe | New Orleans Shrimp & Rice

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed. The only parameters are that it cannot contain added sugar or flour. Take the challenge and …Enjoy!

Remember the list of amazing dinners that we prepared on our vacation to Mexico? This week’s recipe – New Orleans Style Shrimp & Rice – was the meal that Jonathan and I prepared for the group. It isn’t 100% true to the No Sugar No Flour guidelines (there are 2 Tbl of flour for the roux), it was too good not to share.

You prepare everything but the rice in a dutch oven – so the roux, the “holy trinity” (it’s a New Orleans thing), shrimp, tomatoes, etc. – and then you serve it over rice and you’ve only dirtied two pots and your cutting board. Pretty nice if you ask me.

So if you’ve been doing well with no sugar no flour so far, I think you can treat yourself to two tablespoons of flour and give this delicious recipe a try.

Weekly Recipe | Andean Quinoa & Corn Salad

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed. The only parameters are that it cannot contain added sugar or flour. Take the challenge and …Enjoy!

Sorry for missing last week’s post!  Hopefully today’s recipe will make up for it though. I’m back with another amazing dish from the Moosewood Restaurant Daily Special cookbook. (I told you it was quickly becoming a favorite!)

I love quinoa and I know that it’s packed with nutrients and protein, which I need, but I sometimes struggle to come up with ways to prepare it. So for this week’s recipe, I sought out a quinoa recipe specifically (also in part because I wanted to clear out some of the quinoa in bulk we have in the pantry). The Andean Quinoa & Corn Salad is easy, fresh and tastes great as leftovers too – a must for me!

You pretty much cook everything but the quinoa in one skillet and the quinoa in a second,  then throw the two together to serve. We ate it just slightly warm the first go-around and then cold, straight from the fridge, the next day for lunch. Both ways were equally good.

Let me know if you try it and like it as much as I did!

Weekly Recipe | Baked Tilapia with Vegetables & Rice

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed.  The only parameters are that it cannot contain added sugar or flour.  Take the challenge and …Enjoy!

Even though I’m a pescatarian, I don’t substitute fish for other meat every day of the week.  Mostly I’m substituting vegetables, but when I do make fish, this is my go-to dish.  So it’s not new to me, but it’s been a staple for us for years and it’s so easy that I couldn’t not share it.  Because it’s sort of our own creation and I can’t simply link to a recipe that’s already published, I will have to document the process myself (i.e. write a recipe).  Having never written a recipe before, please ask for clarification or let me know if something doesn’t make sense.  And note, if tilapia is not your cup of tea, you could substitute any other mild white fish.

Ingredients:
4 tilapia filets
1 bell pepper (any color is fine)
1/2 white or yellow onion
3-4 radishes
Any other root vegetable that will bake easily
Salt and Pepper
Lemon
Splash of white wine
Butter
Olive Oil

Directions:
1.  Preheat oven to 375 degrees.
2.  Butter a 13×9 baking dish (I use my pyrex)
3.  Cut bell pepper and onion into 1″ slices
4.  Cut radishes into quarters
5.  In a medium pan, heat 1-2 Tbl olive and saute pepper, onion, radishes and any other vegetables over medium heat.  Vegetables should still be firm (3-4 minutes).  Set aside.
6.  Salt and pepper 4 tilapia filets
7.  Arrange filets in baking dish, arrange vegetables on top of and around filets, squeeze 1/2 lemon’s juice on top of fish and vegetables and add a splash of white wine into the dish for moisture.
8.  Cover dish with oven-safe lid or aluminum foil.
9.  Bake for 15-18 minutes depending on size of filets and heat of oven.  Fish should turn opaque when cooked.
10.  Meanwhile, prepare 1 cup dry rice per your usual methods.
11.  Serve fish and vegetables over rice.  Enjoy!

*The sauce pictured above is a chimichurri sauce.  While a delicious sauce itself, I’m not sure it went as well with the fish, vegetables and rice as I had hoped.  I’ll keep looking for the perfect match.

Weekly Recipe | Southwestern Vegetable Soup

No Sugar No Flour is a weekly series where I share a new recipe that I’ve tried and enjoyed.  The only parameters are that it cannot contain added sugar or flour.  Take the challenge and …Enjoy!

I mentioned last week that my all-time favorite cookbook is Mark Bittman’s How to Cook Everything Vegetarian.  I have owned that book for at least four years and I still find new recipes to try, like this week’s No Sugar No Flour recipe – Southwestern Vegetable Soup.  It’s a hearty vegetable soup, but the peppers and tomatillos are a nice flavorful twist on a predictable winter dish.

Recipe Notes –

• Definitely use the dried chipotle chili – the flavor would be lacking without it.
• Try swapping a sweet potato for the regular potato called for in the recipe – highly recommend it.
• I did not add a jalapeno pepper and didn’t really miss it.  If you really like some heat, then certainly add it, but a little sriracha always does the trick in our house.

As always, let me know if you try this recipe or any of the other No Sugar No Flour recipes.