From Healthy Eating To Practical Eating

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

Sunday, August 24, 2014

Meat Balls with Savory Coffee and Herbs de Provence

I don't drink coffee, but I saw this savory coffee with herbs de provence in the grocery store so I decided I will express myself using coffee in a dish.

1/2 t savory coffee with herbs the provence spice
1/2 t  finely chopped fresh rosemary
7 med basil leaves sliced
2 eggs
2 small shallots chopped finely
1/4 lb ground turkey
1/4 lb ground lamb
1/4 lb ground beef
1/4 lb ground pork
1/2 t salt or to taste

Heat a pot with water on the stove
Put coffee in water
Add about 5 sliced basil
Combine the ground meat, eggs, salt and spices
Mix well
Shape the meat into balls by using an ice cream scooper
Add to the simmering water, basil and coffee
When cooked, spoon the balls into the coffee soup
Sprinkle the meatballs on top with ground almond and savory coffee with herbs de provence


Savory Coffee with Herbs de Provence

Ground Turkey

Ground Beef

Ground Lamb

Ground Pork

Ground meat with the savory coffee with herbs de provence

Added the chopped fresh rosemary

Basil leaves

Sliced basil leaves

Basil added to the ground meat mixture

 Eggs added to the mixture

Ground the blanched Almonds in a Blender

 Ice cream Scooper and meatball

The water with the coffee

The meatballs added 

  One way of serving 
How I served myself the dish

yield = for 1 or 2 persons

Thursday, August 21, 2014

Bibimbap Cooking Class: Practical Cooking by June Roca

My Food

Attendee's Finished Bibimbap

This is the Recipe I Used In A Cooking Class with 6 Attendees

For 6 people

3 tbsp garlic minced
2 tbsp chopped red onion
1 c broccoli stems (sliced into bite-size pcs.)
1 T sesame seed oil
1 T vegetable oil
1 T water
1 c broccoli leaves (sliced into bite-size pcs. - part of the florets and stems)
2 c shredded carrots
2 c broccoli rabe florets (rapini, sliced into bite-size pcs.)
2 c zucchini sliced (like a half - moon)
2 c mung bean sprouts
2 c asparagus
1 T Braggs Liquid Aminos (or soy sauce)
3 c enoki mushrooms
1 tbsp sesame and sea vegetable seasoning

Procedure 1
Make some steamed rice

Procedure 2
Saute with 4 T vegetable oil all of the above ingredients
Fry six eggs sunny-side-up (one at a time)

In An Earthen Korean Pot, Layer the following (for 1 person)

In an earthen Pot, Arrange The Following From the Bottom Up:
1/2 c steamed rice
1 c sautéed vegetables and 1/2 c lettuce
4 tbsp beef
1 sunny-side-up egg
1 pinch of Japanese sesame nori seasoning

Heat on top of the burners

Yield: for 6 People

Tuesday, August 5, 2014

Creamed Sticky Rice with Mung Beans & Coconut: Philippine 'Tutong' With Bacon

Note: Normally, we do not eat this in the Philippines with Bacon. It is being eaten as a sweet by itself without young coconut meat and no young coconut water. I grew up eating this without cinnamon and chia seeds.

1/4 c mung beans (munggo)
5 c water (depends on how sticky you want it)
5 Tablespoon malagkit
5 c water 
1 and 1/4 c coconut powder
1 T chia seeds
1/16 of one half (1/2) jaggery (matamis na bao)

Note: Instead of powdered coconut cream, you can use canned coconuts and water that equals to
5 c liquid in total)

Walkthrough 1
Roast the mung beans in the frying pan until light brown (it will release a nice mung bean smell) 
Put in a blender and pulse once or twice (do not overprocess and make the mung beans powder like)
Set Aside.

Walkthrough 2
Put the water and the coconut powder inside a blender
Pour the contents into a pot 
Add all the ingredients except the jaggery (matamis na bao)
boil until the sticky rice and mung bean is cooked
Add the jaggery (matamis na bao)
Cook Stirring frequently until dissolved

Walkthrough 3
Cook the Bacon according to package directions until crispy

Serve cold (from the refrigerator) or warm 
Sprinkle cinnamon on top
Serve with crispy bacon 

Note: 1/2 c of this tests ok for my blood sugar

Procedure in Pictures
 Roasted Mung Beans 
 Mung Beans in the Blender

Mung Beans ready to got to the pot

Home made Coconut Milk

 jaggery (in the US from India)

Jaggery  cooked cane juice that solidified ('matamis na bao' from the Philippines)

Cooking in the pot

Young coconut strings

After the chia seeds were put in (optional) 

I cooked this dish and brought it in my friend's get-together party with friends

Finished creamed sticky rice with no cinnamon on top (another option) topped with crispy bacon

How to make 

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

* 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
Option 1 Indian: Put the Garam Masala, Add 3 kari leaves (from Indian shop) and/or 1/4 tsp. fenugreek seeds
Option 2 Asian : Do not put the Garam masala, Add 1/4 tsp 5 spice powder, fresh chopped garlic instead of roasted garlic.
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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