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The Shogun

The Monastery Kitchen

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1 hour ago, Solunaria said:

HELLO HUMANS WHO SPEAK

OF FOOD INGREDIANTS AND HEALTHY FOOD WORDS.

 

I COOKED THIS MORNING. I actually made a thing, and while it is no health inspiring thing, I am VERY EXCITED. Cooking Skill + 1!

 

(It won't let me upload the picture, which is disappointing. But I made pancakes with strawberries on top, and I am very proud. Good luck with your foodly missions!) 

VERY MUCH CONGRATULATIONS FOR YOUR DEVELOPMENT IN THE COOKERY OF FOODING.  NICELY DONE.

 

Yeah I don't know how to upload pics either if I figure it out I'll let you know.

 

14 hours ago, Teirin said:

 

I had to trial and error it for a while to figure it out.  The calculator websites are good, but I found I had to increase my activity level in the calculations to get it right. 

 

14 hours ago, Luciana Valerosa Culming said:

I just recalculated my calory intake with iifym. It fits to what I found out via trial and error with MFP. 1600 seems to be a good calory goal for me when I'm only doing light exercise. I like this calculator because it asks you about your exercise level.

 

I haven't cared about macros yet. So maybe somebody else can help you with the rest.

Thank you so much!  I'll look into all of that.

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4 hours ago, Treva said:

VERY MUCH CONGRATULATIONS FOR YOUR DEVELOPMENT IN THE COOKERY OF FOODING.  NICELY DONE.

 

Yeah I don't know how to upload pics either if I figure it out I'll let you know.

 

 

Thank you so much!  I'll look into all of that.

 

Do you have a food tracker already?  Cronometer.com is less well know but pretty useful.

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For the folks who are fond of raw/no-added-sugar/no-added-sodium fooding, I accidentally discovered a great but suuuuper complicated (sarcasm alert) home-made cereal. I tend to top with berries and milk, but plain yogurt and/or your choice of milk or yogurt alternative should work, too.  Following is for one serving. You ready for this? Cuz take out your note pads. You might need them. 

 

Okay, here we go: 
1.5 tbsp (15g) hemp hearts

1.5 tbsp (15g) chia

 

Soak with something liquid so the chia can get all puffed up like tapioca for 3-4 minutes before eating and eat. I know, super complicated right? (*/sarcasm*). 

Like I said, I like to top with low-sugar fruit (like berries) and nuts, cuz 1 serving fruit & veg and some added protein means it's got the right balance of macros for my medical diet and a relatively low amount of simple sugars. I bet if you cut the hemp and chia a bit you could add in flax or toasted oats to change up the texture a bit if you wanted, too.

 

Speaking of which: I have screwed up with my diet of late - not so much in terms of what I'm eating but when/how I'm eating it. Anyone have good, no-sugar-added snack recipes which have at least half a serving of fat and/or protein to pair with a carb which is low in simple carbs? If I eat carbs on their own, I get all fainty between 30min and an hour later (hi reactive hypoglycemia) so I do need to pair them (even if it's veggies I'm snacking on) and I've been screwing up on that front of late, mainly cuz I'm getting bored, I think. I'll dig through here when I get back from work, as well because I'm sure there are some good ideas somewhere. 

 

Also I recently made a spinach, chicken and penne pasta that was pretty tasty and had 2 servings of veg for 1 each of chicken and pasta, which I will totally be making again at a later date. Let me know if you want me to try to recreate the recipe (it was a whipped-together-on-spur-of-the-moment thing so I don't remember off hand the exact amounts of stuff used).

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Handful of almonds and some carrots.

 

Take the handful of almonds. Take the handful of carrots. Eat.

 

That's at least half a serving of fat to go with an easily ingested veggie. Low on prep time, high on satiety. :D

 

If you're wanting a protein in the mix as well, I recommend Greek yogurt. Go full-fat and plain. You can use that as a dip for veggies if you want, and you can use cinnamon to help curb some of the insulin response if you want.

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57 minutes ago, Kishi said:

Handful of almonds and some carrots.

 

Take the handful of almonds. Take the handful of carrots. Eat.

 

Nuts + veg are one of the snacks I am getting bored of... but I do like Greek yogurt. And haven't had it in a while...

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9 minutes ago, chemgeek said:

 

Nuts + veg are one of the snacks I am getting bored of... but I do like Greek yogurt. And haven't had it in a while...

 

Oh. Oooh. Well. Huh. Yeah.

 

...

 

What about jerky and veggies? Awful lot of sodium and super lean, but it might vary things up as far as flavors and textures go.

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I like jerky, but the mass produced stuff doesn't like my asthma (I am triggered by nitrates which is part of why I hate sandwiches and has literally no effect on my life otherwise because I don't eat much in way of cold cuts). OTOH I think there is a dude who sells home smoked stuff with no added nitrates at the farmer's market.

 

 

Oooh. Hummus. Hummus. I love hummus and haven't had it in forever and I know how to make it... and I have chick peas....

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On 7/4/2017 at 6:32 AM, chemgeek said:

Speaking of which: I have screwed up with my diet of late - not so much in terms of what I'm eating but when/how I'm eating it. Anyone have good, no-sugar-added snack recipes which have at least half a serving of fat and/or protein to pair with a carb which is low in simple carbs? If I eat carbs on their own, I get all fainty between 30min and an hour later (hi reactive hypoglycemia) so I do need to pair them (even if it's veggies I'm snacking on) and I've been screwing up on that front of late, mainly cuz I'm getting bored, I think.

 

Yes, hummus. It goes well with bell peppers or celery. My family eats it on crackers or tortilla chips too, but those are not low-carb options.

 

I like apples and cheese. A nice sharp cheddar with a Fuji apple is a good combination.

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I'm not necessarily supposed to eat low carb per se - more low glycemic index. Long story short, I have competing medical cooties where the one requires low glycemic index and the other requires very high fiber diet, so a moderate carb diet with low GI is the best fit for my medical needs (when you were born a micropreemie, you tend to grow up with a boatload of weirdo medical cooties - I got off relatively easy but am still no exception). More low carb snacking options would not be a bad idea, however, cuz even protein bars have more sugar than I'd like.

 

I haven't had apples in quite a while - I was having them a lot for a while and got bored and stopped eating them, so getting some next time I make a produce run and some cheddar would not go amiss.  Also if I wasn't working this weekend I'd spend a chunk of the weekend boiling chickpeas and making hummus - but that's a job for next week. :)

 

Also - wish I'd had the restraint to hold off on nomming until I got a photo but I had a really tasty chicken stir-fry with snow peas, carrots and zucchini and a lime, garlic and ginger sauce last night. Even had enough left over for lunch today! :) 

Edited by chemgeek
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I am planning my menu for next week. I generally prep a bunch of food on the weekend, then measure and pack it for several days' worth of ready to go meals. Often it is an all day event.

 

Z4ABWJ.gif

 

Would anyone find it useful or interesting for me to post the process (and pics) as I work through it? It's supposed to be nice here, so the grill and/or smoker will probably be involved :)

 

giphy.gif

 

I ask because I would want to know whether to document and photograph and different stages instead of just food porn of the completed dishes. Let me know.

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Anyone here do overnight oats?

 

What is the ratio of liquid to oats you use?

 

I did 1/2 cup oats to 1 cup milk last night, and had a hard time drinking the left over milk....

 

help!!

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My brother does overnight oats, although he also does a bunch of stuff in his. I'll talk to him and see what I can find.

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On 8/14/2017 at 1:36 PM, Toshimi said:

Anyone here do overnight oats?

 

What is the ratio of liquid to oats you use?

 

I did 1/2 cup oats to 1 cup milk last night, and had a hard time drinking the left over milk....

 

help!!

 

I usually do three parts water to one part oats in a mini-crock pot on low. Are you cooking your oats or just soaking them? That will make a difference.

 

I also am using steel-cut oats. The proportions are close to the same for regular and quick oats, but the texture will be quite different. I don't think quick oats would hold up to overnight cooking.

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56 minutes ago, Mistr said:

 

I usually do three parts water to one part oats in a mini-crock pot on low. Are you cooking your oats or just soaking them? That will make a difference.

 

I also am using steel-cut oats. The proportions are close to the same for regular and quick oats, but the texture will be quite different. I don't think quick oats would hold up to overnight cooking.

Just soaking rolled oats. I did 3/4 cup milk to 1/2 cup oats and that did much better today. Not really any "left over" milk after. 

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So last week I couldn't get my share of veggies from my CSA. They offered to keep them for me to help me out.

 

My fridge is literally full. It took some tetris skills just to get it all in there.

 

I was going to show but apparently picture is too big?

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12 hours ago, CaptMillwood said:

So last week I couldn't get my share of veggies from my CSA. They offered to keep them for me to help me out.

 

My fridge is literally full. It took some tetris skills just to get it all in there.

 

I was going to show but apparently picture is too big?

Time for a big batch of veggie soup? 

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Among other things. Fermented zucchini as well as pickles are planned. Plus some relishes as well if I find the time. Ideally I would like to have eaten or properly preserved it by the end of the week.

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On 8/15/2017 at 9:33 PM, CaptMillwood said:

So last week I couldn't get my share of veggies from my CSA. They offered to keep them for me to help me out.

 

My fridge is literally full. It took some tetris skills just to get it all in there.

 

I know exactly what you mean. I normally split a CSA share. This week my friend is out of town and I will get the whole thing. I'm planning a big salad for supper to finish up the greens and some of the veggies from last week.

 

I applaud your plans for preserves and relishes. I haven't tried any canning yet. My current thought is to make veggie lasagna with zuchini noodles instead of pasta.

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On 8/15/2017 at 7:54 PM, Toshimi said:

Just soaking rolled oats. I did 3/4 cup milk to 1/2 cup oats and that did much better today. Not really any "left over" milk after. 

Most recipes I've seen have a 1:1 ratio of oats to milk. (1/2 cup oars with 1/2 cup milk). You can add dried fruit if you like to soak the extra fluid.

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On 8/17/2017 at 11:13 AM, Mistr said:

 

I know exactly what you mean. I normally split a CSA share. This week my friend is out of town and I will get the whole thing. I'm planning a big salad for supper to finish up the greens and some of the veggies from last week.

 

I applaud your plans for preserves and relishes. I haven't tried any canning yet. My current thought is to make veggie lasagna with zuchini noodles instead of pasta.

So far it is a idea, I need some free time in order to get it done. Ideally if I can get up early tomorrow I will get a jump on it.

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Lazy food prep week this week. 

 

So I live in a region where frozen pre-mixed produce is often comparable in price or cheaper than fresh produce (especially in winter). Our growing season is pretty short here so if you want green stuff most of the year, it's canned, frozen or shipped in from places not quite as far North. So I get for a lot of folks, this will not be cost effective, but for a lot of Maritimers, this will actually work out cheaper than buying the veggies fresh. I also hate sandwiches (I was brought up in a GF household because one of my parents has celiac and never really picked up the bread habit most North Americans have... Not that I don't like bread, but more that I don't like it enough to have it 1-3 times a day. Bread is a "when I have soup or stew and need something to soak up broth" thing for me rather than a staple food), so when I don't have supper left over from the night before to bring for lunch at work, I whip this up and take it. 

 

@Mistr has mentioned before they like formulas for food prep so I figured I'd provide this in its most general form - most of my work lunches that aren't leftovers follow this formula, which is flexible enough that you can go quite a while without ever eating the same meal. 

 

Formula for a quick prepped lunch (can be made lacto-ovo vegetarian or vegan depending on choice of protein, and GF depending on choice of grain):

  • 2-3 servings frozen mixed veggies (so 1-1.5 cup since frozen veggies are pre-cooked - or about 170g-255g if you're measuring by weight)
  • 1 serving pre-prepared grain of your choice (rice, oats, barley, quinoa, etc) - alternatively, choose a grain that can be consumed raw (like chia). Generally, a serving is 1/2 cup cooked - for chia, a serving is 3 tbsp raw.
  • 1 serving nuts (1/4 cup), tofu (3/4 cup) or pre-cooked beans or lentils (3/4 cup). Alternatively, pack 2 hardboiled eggs separately.
  • Assorted seasonings to taste (good combos are garlic, red pepper and bay leaf; black pepper, lemongrass and thyme; and curry seasoning because I swear you can curry anything and it'll taste good)
  • Optional sauce:
    • 1 tbsp lemon juice + 1 tsp sesame oil (or other oil but I like sesame oil because it's tasty) + 1 tbsp low-sodium soya sauce

If you pre-cook the grains and protein (if necessary) you can whip this together in about 2 minutes per lunch since you don't have to prep veggies. It makes a huge, nutritious lunch that will fill you up nicely. At lunch time, microwave until hot and eat (if you're using chia, add about 1/2 cup of water to the mix before microwaving or it'll get dry).  

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