Miscellaneous Recipes, Thoughts, Ideas
Over the years I have been asked to share my recipes or various dishes. They are scribbled here and there and many are just in my head and are difficult to put pen to paper. I am all about food but not very good at recording it. I just got asked about the Granola that I made last night. My Dad used to make it for us and gave each of us a big jar of homemade granola for the Holidays. The recipe was passed down to him from his mother who got it from her mother. The recipe has travelled to and from India several times and it has gone to and from Singapore. There is always a jar of homemade Granola in my cupboard.
Daddy's Granola Recipe:
5 cups oatmeal (not instant)
1 cup cashews, almonds, walnuts or pecans. He preferred cashews
1 cup sesame seeds
1 cup sunflower Seeds
1 cup shredded coconut (not sweetened)
1 cup soy flour
1 cup powdered milk (not instant) I get mine from the co-op
1 cup wheat germ (depending on how careful I am being with gluten, I sometimes leave this out)
1 cup honey
1 cup vegetable oil
(I add raisins and dried blueberries cuz I can and cuz I like them...)
Mix all dry ingredients in a large bowl, drizzle oil and honey over dry ingredients and mix well. Spread into several 9x13 cake pans, jelly roll pans or whatever you have. You don't want it too thick and not to thin. Just right. Cook in a 250 degree oven for about an hour. Stir it every 15-20 minutes until it is golden brown. Remove from oven. Cool and stir, breaking up any clumps. Once cooled, store in an airtight container. I keep half in my cupboard for eating and freeze the other half.
(Recipe was written down by myself when I was in my 20's, in the car driving from Madison down to see King Tut exhibit in Chicago. Dad was driving and telling me from memory how he made his mother's granola. Mom later made the corrections in her hand writing. This is my treasure.)
5 cups oatmeal (not instant)
1 cup cashews, almonds, walnuts or pecans. He preferred cashews
1 cup sesame seeds
1 cup sunflower Seeds
1 cup shredded coconut (not sweetened)
1 cup soy flour
1 cup powdered milk (not instant) I get mine from the co-op
1 cup wheat germ (depending on how careful I am being with gluten, I sometimes leave this out)
1 cup honey
1 cup vegetable oil
(I add raisins and dried blueberries cuz I can and cuz I like them...)
Mix all dry ingredients in a large bowl, drizzle oil and honey over dry ingredients and mix well. Spread into several 9x13 cake pans, jelly roll pans or whatever you have. You don't want it too thick and not to thin. Just right. Cook in a 250 degree oven for about an hour. Stir it every 15-20 minutes until it is golden brown. Remove from oven. Cool and stir, breaking up any clumps. Once cooled, store in an airtight container. I keep half in my cupboard for eating and freeze the other half.
(Recipe was written down by myself when I was in my 20's, in the car driving from Madison down to see King Tut exhibit in Chicago. Dad was driving and telling me from memory how he made his mother's granola. Mom later made the corrections in her hand writing. This is my treasure.)
5 Day Fast Mimicking Diet
I've had many requests to give more information about the 5 Day Fast Mimicking Diet that has shown to be the most effective diet in regenerating stem cells improving your risk factors to NOT get Alzheimer's, Diabetes, Heart Disease and Cancer. My husband and I do this the last week of every month as I have every risk factor and my husband suffers from COPD and finds huge relief from his symptoms. Volter Longo wrote The Longevity Diet: Slow Aging, Fight Disease, Optimize Weight and is a great resource for details on the research and the results. I recommend it highly.
Here is the "cheat sheet" which my brother, Dr John Whitcomb of Brookfield Longevity uses with his clients: I've added in my experience and my recipes. You could call it a collaboration. :-)
Follow this Diet
1. Monthly IF wishing to lose weight, have at least two risk factors for diabetes or cancer, neurodegenerative disease
2. Once every two months: For average weight folks with 2 risk factors
3. Once every 3 months for average weight with 1 risk factor
4. Once every 4 months for healthy folks with a normal diet but not physically active
5. Once every 5 months for healthy folks with an ideal diet and who exercise regularly
(Risks: BMI over 28, HBP, large waist size, A1c over 5.8, )
700-1000 calories We try to shoot for 700 and usually settle in at about 800 calories per day
—- 50% fat = 500 calories = 500 / 9 calories per gram of fat = 55.5 grams
—- 7% protein = 70 calories = 70 / 4 calories per gram of protein = 17.5 grams
—- 43% carbs = 430 calories = 430 / 4 calories per gram of carb = 107.5 grams
GUIDELINES
Absolutely NO ANIMAL PRODUCTS. No meat, fish, chicken, cheese, cream, butter. None, Nada, Zip, Zero
No fruit--too much sugar and carbs
No breads, pastas, potatoes or root vegetables. Any vegetable that grows above ground is ok
Try to have at least a 12 hour window when you do not eat. We eat a late breakfast and an early dinner to get 14-15-16 hour fast overnight.
Instead of complaining that you're not getting enough food, turn it around and say "WOW! I'm FASTING and I get to eat ALL THIS!?!?!"
Food Grade Glycerin 1-2 TBSP per day in your tea for happy mitochondria. You can order this from Amazon
Pay attention to your Gummie Vitamins (calories and carbs) and any other condiments like ketchup and BBQ sauce are out.
I go for the 80/20 rule. I am not perfect. I still have my morning coffee with chocolate in it and almond milk (30 cal per cup and only 1 gm carb and 1 gm protein)
Sorry but NO ALCOHOL. If Pete can give up his beer for 5 days so can you! :-)
Drink plenty of fluids and if you feel dizzy or light headed--put a bit more salt on your avocado or soup.
The 5 Day Fast Mimicking Diet for Dummies:
½ Avocado for breakfast with 3 Macadamia Nuts
½ Avocado for lunch with 3 Macadamia Nuts
1 whole Avocado for dinner with 4 Macadamia Nuts
Habiscus Tea 3-4 servings
THE DIET
Day 1: 1,100 calories (so this would be the day before you begin the more limited fast--we do all 5 days on Day 2-5)
500 calories from vegetables: broccoli, tomatoes, carrots, pumpkin, mushroom
500 calories from healthy fats (nuts, olive oil)
1 omega 3 supplement serving
Sugarless tea: 3-4 cups
25 grams of plant based proteins: mainly from nuts
Unlimited water
Day 2 – 5: 800 calories
400 calories from vegetables: broccoli, tomatoes, carrots, pumpkin, mushroom
400 calories from healthy fats (nuts, olive oil)
1 omega 3 supplement serving
Sugarless tea: 3-4 cups
25 grams of plant based proteins: mainly from nuts
Unlimited water
The above can be made into 3 meals or 2 meals and a snack
Day 6: Transition
Diet based on complex carbohydrates (vegetables, cereals, pasta, rice, bread, fruit--we limit all grains and processed food) and minimize the consumption of fish, meat, saturated fats, pastries, cheeses, milk, etc
Side Effects
My basic diet looks something like this:
Breakfast: one cup of tomato soup--I have transitioned to eating Miso Soup for breakfast. Recipe below
1/4 avocado
green tea and red roobius tea
2 Tbs food grade vegetable glycerine
FMD Tomato Soup 4 servings
1 medium to large onion diced
2 Tbs olive oil
1-2 tomato sauce can of Almond or Cashew Milk or less if you like it more tomato-y
1 can tomato sauce or more if you like it more tomato-y
I usually use one can of the tomato sauce and 2 cans of the Almond milk. I like to add in some diced mushrooms
optional: 1 Tbs pumpkin seed or sunflower seeds
(70 calories, 4.5 g Fat, 7 g Carb, 1.3 g Protein)
Miso Soup
I buy Miso paste and make up to taste a pan full. I add:
mushrooms cut up
green onions chopped
Any veggies that you like (that grows above ground) I've used spinach, corriander, kale...
I found 'fake' noodles at Costco and I LOVED THEM IN MY MISO SOUP. ("Healthy Noodle" by Kibun)
Lunch: Salad with iceberg lettuce (other greens have too much protein) I usually add a small handful of spring greens and baby spinach and the other 1/4 avocado from breakfast. I make up all 5 salads in covered bowls so that they are easy to pull out and eat on the run
1 Tbs balsamic vinegar (I love fig balsamic vinegar)
1-2 tsp lemon olive oil (I splurge on Vam Foss EVO)
OR
Vegetable based soup--put your ingredients into My Fitness Pal and adjust accordingly.
OR I love the sag so much I'll eat it for both lunch and dinner!
I've moved on to loving the stir fried cauliflower and I eat a bowl of that with the 1/4 avocado diced into it. Yum! (Recipe below)
Dinner: One of the following:
½-3/4 cup SAG over 1-2 cups of broccoli and cauliflower flowerettes or over cauliflower rice
Dessert: One small piece of very dark chocolate.
SAG (Curried Greens)
2 Tbs Coconut oil or whatever
2 Tbs minced garlic
1 c minced onions
1 can organic diced tomatoes (Kirkland) or whatever you have--I also use fresh tomatoes if I need to use them up
1 c unsweetened Coconut Milk
6-12 c swiss chard
6-12 c spinach raw
I use whatever green veggies that I need to use up--I've also thrown in old carrots, rutabaga, turnips...really!!!
1 bunch cilantro
1-2-3 green chili
I cook it down, puree it in the food processor and freeze whatever I can't use.
servings size ½ cup. 78 calories, 4.7 g fat, 7.9 g carbs, 3.1 g protein)
Each time I make it I adjust what I put into it in MyFitnessPal app and adjust accordingly
If I have extra fat, protein, carbs left over I eat a few almonds, walnuts or other nuts to make the goals.
Alternative recipes when you get tired of Sag:
Thai Soup
1-2 T Coconut oil
1 onion in crescent slices
1 c celery cut on the angle
1 c carrots cut on the angle
Ginger and Garlic to taste (there is lots of both in the Thai Green Curry Paste)
1 quart Vegetable Broth (not any meat broth! remember there are NO ANIMAL PRODUCTS)
1 can coconut milk
½ to 1 small can of Green Thai Curry Paste)
Variety of Broccoli, Cauliflower, Bok Choi, Cabbage, Eggplant, Mushrooms, snow peas (at end) Green beans if you like
1 can of water chestnuts
1 can of Bamboo Shoots
big Handful of Sprouts at the end or the super 7 Salad left overs
Simmer to tender
add Cilantro and or Basil
I eat 1-2 cups for my dinner as a soup or 3/4 -1 cup over cauliflower rice
Stir Fried Cauliflower
6-8 cups riced cauliflower fresh or frozen and thawed.
heat 1-2 Tbs sesame oil
stir fry in 1 onion diced
2-4 stalks of celery julienned
garlic and ginger (I used the precut garlic/ginger paste and use a large tablespoon
add riced cauliflower and stir
1 large bag of frozen mixed vegetables
soy sauce
lots of hot sauce (I use Siracha) to taste
stir fry to mix, heat.
You can add bean sprouts, snow peas, mushrooms (I empty the fridge!)
1+ good cup is a serving.
Vegetable Fajita over cauliflower rice topped with salsa
Stir fry over hot flame:
1-2 Tbs coconut oil
1 red onion cut in moon slivers
I yellow onion
minced garlic
1 yellow zucchini
1 yellow pepper
1 red pepper
3-4 mushrooms
1 Tbs taco seasoning
Red pepper flakes
Salt and pepper to taste
Seaweed Salad ready made or you can make it at home: this one is from Food.com and is pretty close to what I make
WW Roasted Cauliflower Tandoori Soup
Ingredients uncooked cauliflower
8cup(s), bite-size florets, divided
cooking spray 2spray(s)
curry powder 2 1⁄2tsp, divided (or more to taste)
table salt 1tsp, divided
coconut oil 3⁄4tsp
uncooked onion(s) 2cup(s), chopped, diced
1tsp minced garlic
1tsp minced ginger
1tsp mustard seed
1tsp cumin seeds
4cup(s) fat free chicken broth, or vegetable broth
14oz, drained canned diced tomatoes
2cup(s), cut into bite-size pieces uncooked string beans
1Tbsp fresh lime juice
2Tbsp, fresh, chopped (optional) basil
Instructions
Weight Watchers Vegetable Soup is a tamer, less spicy alternative. You can google it. Mostly cabbage and Green Beans.
I've had many requests to give more information about the 5 Day Fast Mimicking Diet that has shown to be the most effective diet in regenerating stem cells improving your risk factors to NOT get Alzheimer's, Diabetes, Heart Disease and Cancer. My husband and I do this the last week of every month as I have every risk factor and my husband suffers from COPD and finds huge relief from his symptoms. Volter Longo wrote The Longevity Diet: Slow Aging, Fight Disease, Optimize Weight and is a great resource for details on the research and the results. I recommend it highly.
Here is the "cheat sheet" which my brother, Dr John Whitcomb of Brookfield Longevity uses with his clients: I've added in my experience and my recipes. You could call it a collaboration. :-)
Follow this Diet
1. Monthly IF wishing to lose weight, have at least two risk factors for diabetes or cancer, neurodegenerative disease
2. Once every two months: For average weight folks with 2 risk factors
3. Once every 3 months for average weight with 1 risk factor
4. Once every 4 months for healthy folks with a normal diet but not physically active
5. Once every 5 months for healthy folks with an ideal diet and who exercise regularly
(Risks: BMI over 28, HBP, large waist size, A1c over 5.8, )
700-1000 calories We try to shoot for 700 and usually settle in at about 800 calories per day
—- 50% fat = 500 calories = 500 / 9 calories per gram of fat = 55.5 grams
—- 7% protein = 70 calories = 70 / 4 calories per gram of protein = 17.5 grams
—- 43% carbs = 430 calories = 430 / 4 calories per gram of carb = 107.5 grams
GUIDELINES
Absolutely NO ANIMAL PRODUCTS. No meat, fish, chicken, cheese, cream, butter. None, Nada, Zip, Zero
No fruit--too much sugar and carbs
No breads, pastas, potatoes or root vegetables. Any vegetable that grows above ground is ok
Try to have at least a 12 hour window when you do not eat. We eat a late breakfast and an early dinner to get 14-15-16 hour fast overnight.
Instead of complaining that you're not getting enough food, turn it around and say "WOW! I'm FASTING and I get to eat ALL THIS!?!?!"
Food Grade Glycerin 1-2 TBSP per day in your tea for happy mitochondria. You can order this from Amazon
Pay attention to your Gummie Vitamins (calories and carbs) and any other condiments like ketchup and BBQ sauce are out.
I go for the 80/20 rule. I am not perfect. I still have my morning coffee with chocolate in it and almond milk (30 cal per cup and only 1 gm carb and 1 gm protein)
Sorry but NO ALCOHOL. If Pete can give up his beer for 5 days so can you! :-)
Drink plenty of fluids and if you feel dizzy or light headed--put a bit more salt on your avocado or soup.
The 5 Day Fast Mimicking Diet for Dummies:
½ Avocado for breakfast with 3 Macadamia Nuts
½ Avocado for lunch with 3 Macadamia Nuts
1 whole Avocado for dinner with 4 Macadamia Nuts
Habiscus Tea 3-4 servings
THE DIET
Day 1: 1,100 calories (so this would be the day before you begin the more limited fast--we do all 5 days on Day 2-5)
500 calories from vegetables: broccoli, tomatoes, carrots, pumpkin, mushroom
500 calories from healthy fats (nuts, olive oil)
1 omega 3 supplement serving
Sugarless tea: 3-4 cups
25 grams of plant based proteins: mainly from nuts
Unlimited water
Day 2 – 5: 800 calories
400 calories from vegetables: broccoli, tomatoes, carrots, pumpkin, mushroom
400 calories from healthy fats (nuts, olive oil)
1 omega 3 supplement serving
Sugarless tea: 3-4 cups
25 grams of plant based proteins: mainly from nuts
Unlimited water
The above can be made into 3 meals or 2 meals and a snack
Day 6: Transition
Diet based on complex carbohydrates (vegetables, cereals, pasta, rice, bread, fruit--we limit all grains and processed food) and minimize the consumption of fish, meat, saturated fats, pastries, cheeses, milk, etc
Side Effects
- Some folks complain of being weak during the first cycle. Others feel an increase in energy.
- Some folks have mild headache the first cycle. This is usually gone in second cycle
- Hunger for the first few days. Usually gone by day 4-5 and all days of 2nd and 3rd cycles
- Some have mild backache that resolves with resumption of normal diet
- I (PGS) felt awful on day three because I became hypovolemic and needed more salt and water
- Glowing skin, describe as younger looking LOL
- Stronger mental focus (Not on day 3 for me!)
- An ability to resist bingeing in later cycles (I'm still working on this....)
- I use the phone app My Fitness Pal to enter my recipes and see how much fat, protein and carbohydrates there are and change my recipe according to the goals and what I have in my fridge. 😊
My basic diet looks something like this:
Breakfast: one cup of tomato soup--I have transitioned to eating Miso Soup for breakfast. Recipe below
1/4 avocado
green tea and red roobius tea
2 Tbs food grade vegetable glycerine
FMD Tomato Soup 4 servings
1 medium to large onion diced
2 Tbs olive oil
1-2 tomato sauce can of Almond or Cashew Milk or less if you like it more tomato-y
1 can tomato sauce or more if you like it more tomato-y
I usually use one can of the tomato sauce and 2 cans of the Almond milk. I like to add in some diced mushrooms
optional: 1 Tbs pumpkin seed or sunflower seeds
(70 calories, 4.5 g Fat, 7 g Carb, 1.3 g Protein)
Miso Soup
I buy Miso paste and make up to taste a pan full. I add:
mushrooms cut up
green onions chopped
Any veggies that you like (that grows above ground) I've used spinach, corriander, kale...
I found 'fake' noodles at Costco and I LOVED THEM IN MY MISO SOUP. ("Healthy Noodle" by Kibun)
Lunch: Salad with iceberg lettuce (other greens have too much protein) I usually add a small handful of spring greens and baby spinach and the other 1/4 avocado from breakfast. I make up all 5 salads in covered bowls so that they are easy to pull out and eat on the run
1 Tbs balsamic vinegar (I love fig balsamic vinegar)
1-2 tsp lemon olive oil (I splurge on Vam Foss EVO)
OR
Vegetable based soup--put your ingredients into My Fitness Pal and adjust accordingly.
OR I love the sag so much I'll eat it for both lunch and dinner!
I've moved on to loving the stir fried cauliflower and I eat a bowl of that with the 1/4 avocado diced into it. Yum! (Recipe below)
Dinner: One of the following:
½-3/4 cup SAG over 1-2 cups of broccoli and cauliflower flowerettes or over cauliflower rice
Dessert: One small piece of very dark chocolate.
SAG (Curried Greens)
2 Tbs Coconut oil or whatever
2 Tbs minced garlic
1 c minced onions
1 can organic diced tomatoes (Kirkland) or whatever you have--I also use fresh tomatoes if I need to use them up
1 c unsweetened Coconut Milk
6-12 c swiss chard
6-12 c spinach raw
I use whatever green veggies that I need to use up--I've also thrown in old carrots, rutabaga, turnips...really!!!
1 bunch cilantro
1-2-3 green chili
I cook it down, puree it in the food processor and freeze whatever I can't use.
servings size ½ cup. 78 calories, 4.7 g fat, 7.9 g carbs, 3.1 g protein)
Each time I make it I adjust what I put into it in MyFitnessPal app and adjust accordingly
If I have extra fat, protein, carbs left over I eat a few almonds, walnuts or other nuts to make the goals.
Alternative recipes when you get tired of Sag:
Thai Soup
1-2 T Coconut oil
1 onion in crescent slices
1 c celery cut on the angle
1 c carrots cut on the angle
Ginger and Garlic to taste (there is lots of both in the Thai Green Curry Paste)
1 quart Vegetable Broth (not any meat broth! remember there are NO ANIMAL PRODUCTS)
1 can coconut milk
½ to 1 small can of Green Thai Curry Paste)
Variety of Broccoli, Cauliflower, Bok Choi, Cabbage, Eggplant, Mushrooms, snow peas (at end) Green beans if you like
1 can of water chestnuts
1 can of Bamboo Shoots
big Handful of Sprouts at the end or the super 7 Salad left overs
Simmer to tender
add Cilantro and or Basil
I eat 1-2 cups for my dinner as a soup or 3/4 -1 cup over cauliflower rice
Stir Fried Cauliflower
6-8 cups riced cauliflower fresh or frozen and thawed.
heat 1-2 Tbs sesame oil
stir fry in 1 onion diced
2-4 stalks of celery julienned
garlic and ginger (I used the precut garlic/ginger paste and use a large tablespoon
add riced cauliflower and stir
1 large bag of frozen mixed vegetables
soy sauce
lots of hot sauce (I use Siracha) to taste
stir fry to mix, heat.
You can add bean sprouts, snow peas, mushrooms (I empty the fridge!)
1+ good cup is a serving.
Vegetable Fajita over cauliflower rice topped with salsa
Stir fry over hot flame:
1-2 Tbs coconut oil
1 red onion cut in moon slivers
I yellow onion
minced garlic
1 yellow zucchini
1 yellow pepper
1 red pepper
3-4 mushrooms
1 Tbs taco seasoning
Red pepper flakes
Salt and pepper to taste
Seaweed Salad ready made or you can make it at home: this one is from Food.com and is pretty close to what I make
- 3⁄4 ounce dried wakame seaweed (whole or cut)
- 3 tablespoons rice vinegar (not seasoned)
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon sugar
- red pepper flakes
- 1 teaspoon finely grated ginger
- 1⁄2 teaspoon minced garlic
- 2 scallions, thinly sliced
- 1⁄4 cup shredded carrot (I don't normally use this)
- 2 tablespoons chopped fresh cilantro (I don't usually use this either)
1 tablespoon sesame seeds, toasted
WW Roasted Cauliflower Tandoori Soup
Ingredients uncooked cauliflower
8cup(s), bite-size florets, divided
cooking spray 2spray(s)
curry powder 2 1⁄2tsp, divided (or more to taste)
table salt 1tsp, divided
coconut oil 3⁄4tsp
uncooked onion(s) 2cup(s), chopped, diced
1tsp minced garlic
1tsp minced ginger
1tsp mustard seed
1tsp cumin seeds
4cup(s) fat free chicken broth, or vegetable broth
14oz, drained canned diced tomatoes
2cup(s), cut into bite-size pieces uncooked string beans
1Tbsp fresh lime juice
2Tbsp, fresh, chopped (optional) basil
Instructions
- Preheat oven to 450°F. Line a baking sheet with parchment paper
- Place 4 c cauliflower in a large bowl and coat with cooking spray; toss with 2 tsp curry powder and 1/2 tsp salt. Spread cauliflower on prepared pan; roast, stirring once halfway through, 30 minutes.
- While cauliflower cooks, heat oil in a large soup pot. Add onion and remaining 1/2 tsp salt; cook, stirring often, until slightly softened, 5 minutes. Add garlic, ginger, mustard seed, cumin seed and remaining 1/2 tsp curry powder (or more to taste); cook, stirring frequently, 1 minute.
- Add remaining 4 c raw cauliflower florets and broth to pot; increase heat to high and bring to a boil over high heat. Reduce heat to medium-low; simmer, uncovered, until cauliflower is extremely soft, 15-20 minutes.
- Puree soup in pot using an immersion blender (or puree in batches in a countertop blender); stir in tomatoes and green beans. Cook, uncovered, until green beans are tender, 5-7 minutes. Stir in lime juice and roasted cauliflower; sprinkle with basil.
- Serving size: 1 cup
Weight Watchers Vegetable Soup is a tamer, less spicy alternative. You can google it. Mostly cabbage and Green Beans.