My name is Laura Barlow, and I’m a contributor on the website HealthyMomsKitchen.com as well as the author of Shedoing.blogspot.com. I am a huge fan of Kitchen Monki, and was delighted when I was asked to share my story and some of my favorite recipes!
I am an Insulin Dependant Diabetic, and have found that a low glycemic lifestyle (see Nisha Riggs’ Monki Bread guest post on this topic) is the perfect way for anyone, with or without diabetes, to find health, energy, maintain consistent blood sugars, and turn your body into a fat-burning-machine!
I’m not one for fads. I’m not one for “quick fixes”. I’m not one for having to eat a separate meal from my family. I’m not one for extremities. I wanted a new, healthy lifestyle, that would benefit my entire family, as well as help me lose weight.
Thus began my love affair with Dr. Ray Strand! He is a “real” doctor (Family Practitioner) who began on a quest to help his wife who had several health issues, feel better. The combination of science, nutrition, and lifestyle he introduces are simple, yet so powerful! A lot of it I find falls under “common sense”, with the rest making more and more sense as you learn and implement it in your life. It is a lifestyle that encourages a healthy balance of foods, and giving your body what it needs to function at optimal levels. Once you learn more about what food choices are ideal, the lifestyle comes easily. I never count calories. I never eat the same things over and over (unless I want to!) I feel better because the items I use are fresh, and less likely to be refined or processed. I never feel “ravenous”, or crave carbs as I have in the past.
Since beginning the low glycemic lifestyle, I have lost and kept off 45 pounds, and I plan on losing another 10-15 by October. My running has benefited from this lifestyle as well! I plan on running a 190 mile relay race (Red Rock Relay) in September, and the Sundance Halloween half marathon in October.
“What’s in My Fridge” every Wednesday on Healthy Mom’s Kitchen shows my passion for this lifestyle. I post a new recipe to share my latest creations per what I have on hand in my fridge, or cupboards! I love how creative I can be with my family’s meals. My family loves low glycemic! My diabetes LOVES low glycemic! I have cut down my insulin use by more than HALF! Through this lifestyle, you can REVERSE the effects of insulin-resistance, Type 2 Diabetes, not to mention all the health issues you are preventing your kids and family from being susceptible to. Plus…you just feel AMAZING!!
Here are a few of my favorite recipes I’ve come up with, all low glycemic, diabetic friendly, FAMILY friendly, and just plain YUMMY! (Click on the titles to go to the recipes on Kitchen Monki!)
Take two ingredients, and you have the base for 3 different, amazing, and healthy dishes!
The 2 ingredients:
4-5 pork steaks
1 large can of pineapple chunks with own juice (non-sweetened)
Place in crock-pot and slow cook for 5-6 hours.
THREE AMAZING OPTIONS:
Meal #1 “Green Salsa Pineapple Pork”
Take the pork from the crock-pot and lightly shred. Smother with your favorite fresh or bottled green salsa. Top with some of the remaining pineapple from the crock-pot, and a little shredded cheese. You can put this over barley, brown rice or couscous, or place in some corn tortillas to make individual tacos.
Meal #2 “Sweet and Sour Pork”
Take the pork from the crock-pot and cut into bite-size cubes. Slice up some red and green sweet peppers and put them into a wok or frying pan with a little non-stick spray. I also like water-chestnuts, and slivered almonds, but they are optional. Add the pineapple from the crock-pot to the pan. Cook until heated through. Stir in cubes of pork until mixed. You can put this over rice, couscous, barley or serve over more steamed vegetables. Chopsticks, optional!
Meal #3 “BBQ Pork”
Take pork from the crock-pot and shred with a fork. Use your favorite BBQ sauce, and mix in with the pork. Add pineapple from the crock-pot. Put this mixture into a whole wheat pita bread pocket, or serve with barley, corn on the cob, or a whole grain wheat roll and salad.
A healthy alternative to a customized pizza! My kids LOVE this recipe!
Place a non-stick-sprayed glass dish in the oven, set to 400 degrees.
1 lb ground turkey sausage cooked, set aside
2-3 cups favorite shredded cheese
½ teaspoon salt
¼ teaspoon pepper
Mix eggs, cheese, salt and pepper together. Set aside
10-12 fresh basil leaves, chopped. Set aside 5-6 leaves for top of quiche.
10-12 oz frozen spinach
1 tablespoon Olive Oil
1 teaspoon of onion salt
Combine all ingredients, except 5-6 basil leaves for the top of the quiche. Carefully take hot dish from the oven, and pour mixture into the dish. Smooth out top, add a light layer of shredded cheese, and place extra basil on top as décor.
Bake at 400 degrees for approx. 25 minutes.
It was 5 o’clock, and this is what I got…A little bit of this….A little bit of that…One great dish!
Leftover cooked chicken breast (2-3 cups)
2 small zuchini
3 fresh tomatoes
1 can black beans
Bag of frozen spinach
Our favorite chili seasoning
A little shredded cheese
Cut and cube chicken and put in large frying pan. Season substantially with your favorite chili seasoning. Start warming through on medium heat. Chop up zucchini, onion and fresh tomatoes and add to the frying pan, seasoning again with chili seasoning. Take the can of black beans, drain, and add them to the mixture, followed by 2-3 cups of your favorite salsa. As it continues to simmer, add the frozen spinach (1-2 cups) and cook until heated through. Place generous scoops into bowls and top with a dollop of plain Greek Yogurt. YUM!
My newest summer creation!!
4-5 cups couscous
2-3 cups halved green grapes
2-3 cups cubed cooked pork or chicken
1 cups slivered almonds
Put in large bowl.
½ cup white wine vinegar
½ cup canola oil
½ orange juice
Pour over salad, and mix well. Refrigerate for a few hours, or overnight. Serve chilled. Refrigerates well for a few days.
The flavor of the fresh basil is AMAZING! Sophisticated enough for adults, yet mild enough for the kiddos!
(Don’t freak about the goat cheese–you can also use cream cheese if you like! BUT…the goat cheese is mighty yummy!)
4-5 Chicken breasts, without skin
4-6oz Seasoned or Plain Goat Cheese (I used goat cheese seasoned with Chive and Onions)
5-7 Fresh Basil Leaves
Salt and Pepper
Slice the breasts open half way. Insert a couple slices of the goat cheese into the chicken breast. Lay 1-2 fresh basil leaves over the goat cheese. Close chicken breast back together so cheese and basil is adequately tucked inside.
Place prepared chicken breasts in glass dish. Drizzle with Olive Oil and rub over tops of chicken breasts. Sprinkle breasts with Salt and Pepper.
Cook at 350 degrees for about 1 hour to 1 1/2 hours until done.
HealthyMomsKitchen.com / Shedoing.blogspot.com