From Healthy Eating To Practical Eating

From Healthy Eating To Practical Eating
My First Living E-book

Saturday, July 26, 2014

Stir Fry or Stew? Asian or Indian? Low Fat Low Sugar

I gave a cooking class yesterday, July 26. Everyone did their version of stir fry (or stew ?) using ground meat plus different spices. Here's the ingredients of the dish I did with the ingredients I saw on the table after everyone did their own version of stir fry/stew.


2 T ground 'grass-fed'  beef
3 T ground 'pastured' pork
1 cup water
1/2 T roasted garlic chopped
1 T ginger chopped finely
1/4 c mixed nuts
1/4 cup onion sliced
2 tsp Garam Masala
1/4 cup white mushrooms sliced
1 tsp anchovy paste (or 3 anchovies)
1 cup broccoli sliced
1/4 cup red bell pepper
3 asparagus spears sliced
few drops of sesame oil

Note: Since I used anchovies and the mixed nuts are salted, add salt only when needed.

Add a sweetener of your choice when needed


Heat the wok under medium to high heat
Put the water in the wok
Add the meat  and the mixed nuts 
Boil until meat is cooked
Add all the ingredients
Tip: Add 3 kari leaves (from Indian shop) and/or 1/4 tsp. fenugreek seeds
Mix until all vegetables are cooked
Serve warm



Thursday, July 24, 2014

Stir Fry: Vegetarian Recipe Low Fat Low Sugar

I gave a cooking class yesterday (7-23-14), and everyone did their stir fry. Each did it differently.
This is the dish I made from the ingredients that was left over. The rest of the story will be in my main blog, (aka

Stir Fry:  Vegetarian

4 thin asparagus cut into bite size pieces
1/4 c red cabbage sliced thinly
5 strips red, green and yellow peppers
4 basil leaves sliced
1 T green onions
1/2 c broccoli sliced
1/4 c cauliflower sliced
5 squares fried bean curd
3 strips seitan (wheat gluten fried with garlic and light soy sauce)
1 T soy sauce or Braggs Liquid Aminos (no salt)
1/2 c T water
1/2 tsp sesame oil
3-4 pieces anchovies (optional)
1/4 tsp sesame oil
1 small crimini mushroom sliced
1/2 c spinach
1/8 c mixed corn, lima bean and beans thawed frozen
1 T red onion sliced
1 T garlic chopped finely
1 T chopped ginger
1 T mixed nuts
salt to taste
1/2 tsp 'slap ya mama' seasoning (or combine of peppers and garlic)
(or according to taste)

Heat a wok on the stove with medium to high heat
Put the water
Add all remaining ingredients
Cook until most of the water has evaporated
Turn off the stove when the veggies are still crisp (but cooked)
Serve warm

Note: This stir fry can be adjusted for vegetarian, vegan, raw, bland or other diet related requirements

For Customized Recipes, Contact June: 972-251-0231



Seitan (wheat protein)


Crimini mushrooms


Thursday, July 3, 2014

Yacon Cinnamon Pancake Low Sugar

5 egg yolks (separated)
1/4 c coconut flour
1/4 c almond flour
1/4 c whipping cream
1/3 c coconut oil melted
1 packet stevia 
1/2 T yacon syrup
1 T cinnamon
1 t baking soda
2 T ground golden flax seeds


Dry Ingredients
Mix the flax meal, coconut flour, almond flour, stevia, baking soda, golden flax seeds, and cinnamon
Mixture 2
Wet Ingredients
Mix the egg yolks, yacon syrup, whipping cream and coconut oil
Mixture 3
Add the dry and wet ingredients together
Mixture 4
Mix 1 T Ener-G egg replacer, 1 T hot water, 1 T coconut oil

Beat 5 egg whites until soft peaks form

Mixture 4
Add tmixture 3 and 4 to the beaten egg whites and fold into the batter

Fry in a pan in medium to low heat coated with coconut oil
Cook the other side
Serve warm when cooked

Eat with anything you see fit
Note: I ate it with a no- added sugar ice cream, turkey bacon, yacon syrup and sausage links


Almond Flour and Coconut flour with baking soda

Cinnamon added and flax seeds

Mixture 1

Yacon Syrup

Whipping Cream

Mixing the Mixtures

In the pan before flipping
On a plate

Yacon Syrup Nutrition

The pancake with 3 slices mango, yacon syrup and no added sugar ice cream

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Sunday, June 8, 2014

Apple Nutrition: Raw and Cooked: Sugar

       Apple Nutrition         
Apple Nutrition Video

Looking at the nutrition information of Apples both raw and cooked, SF:

Apples, Raw Without Skin
1 Ounce


Completeness Score = 23 g
Carbohydrates = 4 g
Dietary Fiber = 1 g
Sugar = 3
Estimated Glycemic Load = 1

 Apples Raw Without Skin
1 Ounce

Completeness Score = 30
Carbohydrates = 4 g
Dietary fiber = 0 g
Sugar = 3 g
Estimated Glycemic Load = 1
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Saturday, June 7, 2014

Pork Chop with Coconut Mint Lime Dressing: No Salt

2 mint leaves sliced thinly
1 pork chop 
2 T coconut milk
juice of 1 key lime

note: I put a slice of kiwi on the plate which i ate with the dish

Put the pork chop in a ziplock bag
Boil the pork chop in water on low heat
(about 1 hr or more depending on your heat source)
Take the pork chop out of the ziplock bag when its cooked
Fry the pork chop
Put the coconut milk next to the pork chop in a plate
put the sliced mint leaves around the dish
Squeeze the lime juice
Serve and Enjoy


'pastured' pork chop

Pork chop inside a ziplock bag in boiling water cooking

frying the pork chop

pork chop 

Pork chop served on a plate

Another way of serving the pork chop

Beet Apple Wrap: Raw Food

Beet Apple Wrap: Raw Food

How Much Sugar is in the Apple?

3 golden apples
1 small fuji apple
1 very small beet
2 T flax seeds
1 T psyllium husks

Blend all the ingredients until smooth
Put on a Teflex sheet and spread with a spatula
Dehydrate until it becomes solid
flip on the other side and remove the teflex sheet to dry on the dehydrator mesh
(see picture below)
Dehydrate until pliable and ready to be used as a wrap
Cut into 4 squares
Use as a wrap

*The higher the temperature, the shorter it cooks
*If you are eating this as a raw food then adjust the  temperature accordingly
(105-118 degrees F)
*If you are eating this as a wrap for meats, dehydrate at 250 degrees F until fully cooked


After I flipped it I removed the teflex sheet

This is how it looks folded. I am just showing that it's pliable

 I cut it into 4 pieces to make a wrap.
Note: Eat depending on how much sugar your body needs.
You can create small spring roll wrappers by cutting 1 sheet into 2 or 3 or 4.


Monday, June 2, 2014

Baked Lamb with Spinach: Bland: No Salt: Paleo

Baked Lamb with Spinach
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.42 lbs. bone -in Lamb shoulder
3/4 c water
1 c spinach
1 sprig rosemary
1 clove garlic smashed

Heat pan with heavy bottom in medium heat
Sear the lamb and turn to cook the other side
Put in a 250 degrees oven for 20 minutes to bake 
Bake until done
Leave to rest for 5 min. 
Make the sauce

How To Make the Sauce:
Add the water to the pan drippings 
Add the rosemary and garlic
Add the spinach
Turn off the heat 
Remove the garlic and rosemary
Remove the spinach and serve it as a side dish
Drizzle the sauce on the lamb


The lamb shoulder wrapped

 The lamb in the heated pan

Baking in the oven

Resting the lamb

Preparing the sauce

Sauce with rosemary

Sauce with spinach, rosemary and garlic

The finished dish
Enjoy the subtle flavor of the lamb

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