Thursday, December 2, 2010

Baked Sweet Potato Fries with Honey-Lime Dip

These are a favorite in my household. Even those without any sort of dietary restrictions seem to love them. I will include the "regular" ingredients as well.

Recipe by Our Best Bites

1 lb peeled sweet potatoes cut into 1/4" match-sticks (or one bag of pre-cut frozen fries, recommend Alexia brand)
2 T extra virgin olive oil
1/2 t cumin
1/2 t oregano
1/2 t coriander
1 t kosher salt
1 t parsley
1/8 tsp black pepper

*you want 1lb sweet potatoes after they are peeled, sliced, etc. If you weigh them at the store make sure you have a little more than a pound to allow for the peeling, and tossing of small pieces.

Preheat oven to 425 degrees. In a small bowl combine cumin, oregano, coriander, salt, parsley, and pepper.

Place sweet potatoes in a pile directly on baking sheet and drizzle with olive oil. Use hands to toss until all pieces are well coated. Sprinkle seasoning mixture on top and toss again with hands to coat. Alternately, you could shake them in a large Ziploc baggie or toss them in a bowl.

Arrange sweet potatoes in a single layer so that pieces are not touching each other. Place pan in oven and bake for 15 minutes. Use a metal spatula to gently flip fries and then return pan to oven. Cook for an additional 15-20 minutes or until fries are starting to lightly brown and crisp. Remove pan from oven and cool 5 minutes. Serve immediately.

Honey-Lime Dip

6oz non-dairy sour cream (such as Tofutti)
1 T vegan mayo
1/2 T honey
1 Tbs fresh lime juice (you may use bottled lime juice as well)
1/4 t cumin
1/8 t oregano
1 t parsley
1/2 t onion powder
1/2 t kosher salt

Mix all ingredients until combined. Chill until ready to use.

Original recipe for dip: 
6oz container plain, low-fat yogurt
1 T mayo (low cal is fine)
1/2 T honey
1 Tbs fresh lime juice
1/4 t cumin
1/8 t oregano
1 t parsley
1/2 t onion powder
1/2 t kosher salt

Sunday, November 28, 2010

Oh, the delicious desserts to be made from beans...

Yeah, you heard me. Beans. For dessert. Trust me...try these recipes. Don't be afraid. They don't taste like beans. They just taste 100% yummy.
_________________________________

The first recipe comes from the blog Happy Herbivore. (http://happyherbivore.com)
I highly recommend this blog as a source for healthy recipes that can easily be adapted if needed.

Black Bean Brownies Recipe

Servings: 9

Description:

Dense, fudgey and ultra-healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans!

Ingredients:

  • 15 ounces black beans, drained and rinsed
  • 2 whole bananas (make sure they are very ripe! this adds the proper amount of sweetness)
  • cup agave nectar
  • ¼ cup carob powder (unsweetened cocoa may be used if not on restrictions)
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • ¼ cup instant oats

Instructions:

Preheat oven to 350F. Grease an 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scraping sides as needed. Stir in the oats and pour batter into the pan. Bake approx 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef's Note: if you find these brownies are too soft or too fudgey, add another 1/4 cup oats or flour.

Nutritional info:
each brownie (if cut into 9 squares): 85 calories, 1g fat, 16g carbs, 4g protein
________________________________________________
Spicy Bean Cake

This is an absolutely divine spice cake--you would never know it's made from beans! To keep it moist, be sure to use the glaze!

Preheat oven to 350 and liberally oil an 8" square or round pan.

In one bowl combine:
2 C Oat or whole wheat pastry flour
1 Tbsp of cinnamon
1 Tsp ground ginger
½ Tsp ground cloves
½ Tsp kosher salt
2 Tsp baking powder

In a blender-puree:
2 C cooked cannellini beans (either from a can or cooked from dried)
¾ C unfiltered apple juice OR cold coffee (I've used orange juice, and it works well)
¾ C pure maple syrup OR honey (I stick with maple syrup)
2 Tbsp vegetable oil

Pour bean mixture over dry ingredients and stir until very well blended. If it seems a little too thick-add a bit more coffee/juice to mixture. Pour batter into prepared pan and bake on middle rack for about 45 minutes. Cover with glaze.

Glaze:
Simply stir together:
1 Tbsp of your favorite vegan margarine (I use Earth Balance)
3 Tbsp pure maple syrup
½ Tsp of ginger, cinnamon and vanilla

Spread over warm cake. Enjoy!


Vegetarian Sloppy Joes

Ingredients:
1/4 cup vegetable, olive, or sunflower oil
1/2 cup minced onion
2 (8 ounce) packages tempeh *
1/2 cup minced green bell pepper
2 cloves garlic, minced
1/4 cup tomato sauce
1 tablespoon Worcestershire sauce
1 tablespoon honey
1 tablespoon blackstrap molasses
1/4 teaspoon cayenne pepper **
1/4 teaspoon celery seed
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon dried thyme
1/2 teaspoon oregano
1/2 teaspoon paprika
1 pinch ground black pepper
hamburger buns ***
Directions:
1. Heat oil in a deep, 10-inch skillet over medium-low heat. Cook the onion in the oil until translucent. Crumble the tempeh into the skillet; cook and stir until golden brown. Add the green pepper and garlic; cook another 2 to 3 minutes. Stir in the tomato sauce, Worcestershire sauce, honey, molasses, cayenne pepper, celery seed, cumin, salt, coriander, thyme, oregano, paprika, and black pepper; stir. Simmer another 10 to 15 minutes. Spoon hot onto hamburger buns to serve.

*If you do not have or do not like tempeh, try using kidney beans. Or, add more veggies.

**I have left out the cayenne pepper to make a sweeter version, which also tastes good.

***I use oatmeal sesame or wild rice buns with molasses or honey in them--any sort of bun that is NOT made from white refined flours, HFCS or sugar!

Whole Wheat Crepes

This recipe makes 5-6 crepes.

  • 1 cup rice milk
  • 3/4 cups whole wheat pastry flour
  • 2 egg whites
  • cinnamon to taste
  • nutmeg to taste
In a mixing bowl, whip the milk and egg whites. Add flour and the spices and mix together well. Batter should be thin.

Heat a lightly-greased (I just melt a little bit of vegan butter into the pan) medium skillet or crepe pan over medium heat. The pan is ready when a drop of water dropped in the pan dances on the surface.

For each crepe, use 3 Tablespoons of batter. Immediately swirl the pan gently to distribute the batter in a very thin layer. Cook the crepe until the surface appears dry -- about 1 minute.

Fill crepes with your favorite filling. I use blueberries, cherries, all natural fruit spreads, or I eat them plain. I generally top them with pure maple syrup.

Roll and enjoy!

Saturday, November 27, 2010

Maple Cookies

No white flour, no white sugar, and no HFCS or preservatives. Delicious to boot.


They aren't much to look at, so feel free to use cookie cutters or a fork to create a shape or pattern.

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

  • 1/2 cup vegan butter (like Earth Balance), softened
  • 1/2 cup maple syrup
  • Ener-g Egg Replacer for 1 egg or 2 egg whites
  • 1 tsp vanilla
  • 1 1/2 cups whole wheat pastry flour
  • 1/4 tsp salt

Preparation:

Pre-heat oven to 375 degrees.
Cream together the vegan butter, maple syrup, vanilla and egg replacer (or egg whites). Add the flour and stir until well combined.
Bake for 10-12 minutes, until bottoms of cookies are golden brown.

Some of my staples...

 Here are a few items I keep on hand, and what they are substituted for.

--Whole Wheat Pastry Flour (for white flour)
--Arrowroot Flour (acts as a thickener in place of corn starch)
--Rice Milk (used in most every recipe in place of dairy milk)
--Almond Milk (used for non dairy ice cream)
--Soy Milk (used in recipes that call for a thicker consistency than rice milk)
--Honey, agave nectar, pure maple syrup (NOT regular syrup) & molasses –all are natural “sweeteners” that  are not processed.
--Turbinado sugar and sucanat (I use them sparingly, but they are safe for me--better than white sugar, as they are right off of the cane, and not processed) for baking. Turbinado sugar has a courser consistency than white refined sugar. Sucanat replaces brown sugar.
--Cashews. They make a fabulous substitute for dairy whipped cream, and can also be used to make a non dairy ricotta cheese.
--Organicville Ketchup. No high fructose corn syrup or sugar. Sweetened with agave nectar.
--Bragg’s Organic Healthy Vinaigrette. No HFCS or sugars.
--Bragg’s Apple Cider Vinegar with the Mother. I drink 2-4 tablespoons of this daily, either as a straight shot, or mixed with 100% grape juice. It has allowed me to quit my prescription proton pump inhibitors.
--Archer Farms casing free chicken sausage. To be used in place of pork sausage in things such as spaghetti sauce and calzones.
--Turkey bacon. Can’t have pork—‘nuff said.
--Earth balance vegan butter. Tastes the same, without the potential to hurt ya.
--Sweet potatoes. You can make everything from mashed spuds to fries to biscuits and pancakes. Not in the same class of carbohydrate as white potatoes—therefore safe.
--Wild rice. It’s a grass, not a grain. Safe carbs, and delicious.
--Quinoa (Keen-Wah). Also a safe grain, and a complete protein.
--Daiya cheese, both Italian and Cheddar blends. It looks like cheese…it melts like cheese…but it’s so not dairy…
--Ezekiel bread. Whole grains baby…whole grains.
--Wizard’s organic vegan Worcestershire sauce. No HFCS, no sugars, no anchovies.


I will add to this list as the mood strikes. I find new products all of the time, and learn more and more about safe substitutions as I go. In the recipes I post, I will try to remember to reference what the ingredients are substituting. That way if you are able to tolerate something I can’t, you can still salvage the recipe.

I eat as a vegetarian/vegan 98% of the time. I am allowed very lean meats in small quantities, but I have found my body remains in better balance if I simply forgo meat as much as possible. Accordingly, my recipes may tend to have a vegetarian/vegan bend.

The current state of affairs...


I’ve completely rebuilt my life around my disease. As the doctors say, I am now eating as and acting as everyone should. I eat clean. I don’t cheat—ever. Cheating is only shafting myself out of more time being alive and without pain. I do work out six days a week, just as before. I engage in P90X and Insanity, intensive weight/strength training and cardio, respectively. I have unfortunately had to take a break from my workouts over the last several months due to additional health issues, but I am getting back on track. Working out just aids in dropping off the weight I had been holding, and it acts as natural Prozac in those moments of depression I may encounter.

Speaking of weight loss—when I changed my diet, giving my pancreas the rest it needed—my body relearned how to digest. I dropped 44 pounds in less than a year. In the very beginning, I lost a pound per day. Through my workouts, I dropped my blood pressure back down to teenage levels. I felt more alert and more energetic. I was stronger, a fighter. I dropped myself back into junior size one pants. But most importantly of all…

My pain attacks stopped. Completely. I have not heard a peep from my gallbladder or pancreas in a little over a year. My amylase and lipase levels (markers of pancreatic function) remain constant and normal.

While some would see this as a perfect time to loosen up…I don’t. I see this as a reward for daily hard work. I am vigilant. I am educating myself. I am recreating recipes, molding them into safe dishes. I am learning more and more about food. The lessons are well worth it. I have a very cherished friend with a background in nutrition and fitness to help me along the way.

I have also learned the importance of taking care of ME. In my life, I tend to place others before myself. I sit back and ignore health issues, hoping they will simply go away. I understand I can no longer do this. The endoscopy that found my disease was originally scheduled for over ten years ago when I was having what I presumed to be yet another ulcer. I cancelled it. I was afraid of the needles and the anesthesia. Did I have this disease ten years ago? Possibly. Could I have stopped this ten years ago, healed entirely? Possibly.

So in the interest of overall health, I learned to communicate fully with my doctors. In September of 2010, I underwent surgery to remove a para-tubal cyst. This cyst was causing me daily, terrible pain…just as my pancreas once had. There was risk of the anesthesia triggering a pancreatic attack, but thankfully that did not occur. I am now missing one fallopian tube entirely, and the other tube was tied and burnt. My wish of being sterile (I didn’t want to pass on the cycle of abuse); backed up with the fact that pancreatitis and pregnancy don’t mix, combined to make this surgery a “good” thing. I am now off of all medications, beyond Vitamin D for seasonal affective disorder. I stopped the proton pump inhibitors almost a year ago, opting instead to use the natural alternative of apple cider vinegar. I never have to worry about a pregnancy that could kill me. I can move ahead without pain in some form, in some body part. I no longer have artificial chemicals or hormones coursing through my veins and contributing to health issues or unpleasant side effects.

My life is better than it ever has been. My father passed away in 1997, ending his abuse. I eventually gathered the courage to kick the abusive boyfriend I had to the curb. I took time for myself emotionally, to heal, to find solid footing. I relished the fact that for the first time in my life, I could finally be myself.

I have now embraced this disease. I view chronic pancreatitis as a blessing. A wake up call. A second chance to correct mistakes, to live the life I am meant to. It forced me to make the changes I needed to, but couldn’t seem to find the will to.

I work two jobs—a full time and a part time job. I also attend college full time. I manage my household and four furry kids—four bundles of great joy that are also quite the handful. I had to dramatically alter my life in the midst of this chaos. If I can do this…so can you. Take no prisoners…especially not yourself. Don’t be trapped by old ideas, old mindsets and traditions. Don’t let others sway you from your mission. They will try, believe me. I’ve gotten more odd looks, outright stares, rude comments and ignorance with this disease. People just fail to understand. It is not my job to educate them…unless they are genuinely interested.

That is the purpose of this blog. To share what I have learned. When I began this journey, I was armed with a doctor’s “do not eat” list and little else. Perhaps my experiences, put out there for the world to see, will make someone else’s transition easier. Everyone suffering from pancreatitis has different foods they can tolerate. But perhaps this blog will be a useful general guide. Live well, my friends.  Take care of your body, so you can remain here, with your loved ones, doing whatever it is that makes you happy.





So What Did You Do?


 I did what I had to. But first, I sat in my car in shock and shed a few tears. Step One…change your diet. “There are enzymes you can take to help digest your food for you,” my doctor had stated. “But first, you’re going to try doing this on your own.” On my own meant a new list of “do not eat” items. Or, as I came to call it, the water and lettuce diet. It isn't seriously THAT restricted, but it sure felt like it in the beginning.

I can no longer have:

--Dairy (of any sort)
--Alcohol (no big loss there)
--White processed anything. No white flour. No white rice. No white sugar. In short, if it’s processed, it’s probably a no-no.
--To go with the above, no simple carbohydrates (veggies that turn to sugars included in that statement)
--Fat in general (very, very little is allowed)
--Pork in particular
--High Fructose Corn Syrup, or any sort of corn product
--Artificial sweeteners
--Caffeine (all sources, including chocolate)
--Deep fried foods, greasy foods or overly spicy foods

The list continues. The realization that so much of the food on the market is potentially harmful to me was stunning.

In the beginning, the task of so radically altering my lifestyle was overwhelming. I was angry, I was scary, I was resistant, and I was frankly pathetic. I didn’t think I could possibly do this. I pitied myself. I wanted to live, but I didn’t want to make the necessary sacrifices. I had others pitying me. But I had a few voices of reason, voices that backed up the little voice in my own head saying, “quit whining, just act.”

I slipped up in the beginning. No dairy couldn’t possibly mean no Greek yogurt. Yogurt is good for everyone, right? Wrong. I had three pain attacks in a week and a half. I later learned (through a supportive friend) that probiotics can actually kill people with chronic pancreatitis. Oops.

I had to learn to understand and translate food labels. Sometimes a harmful ingredient may be disguised with a different name.

I had to relearn how to cook, with an entirely new set of ingredients I wasn’t familiar with.

Mostly, I had to embrace one simple fact. Food is fuel, nothing more, nothing less. Food is not meant to be a source of pleasure (nor is it meant to curb my emotions). Food is the gasoline for your body’s functions. That is its function. Tasting good is simply a bonus perk. I have to analyze each and every thing I consider placing in my mouth. Will this food benefit me? Will it put me in the hospital? Will it kill me?  I can say with complete confidence, when I stare down a piece of chocolate cake and pit my life against ten seconds of taste bud pleasure…the cake remains untouched. No food is worth the pain. No food is worth dying for.

When I am asked what motivates me, I give funny looks in exchange. Wanting to live, and live well, is a large enough motivator in itself. If pressed further, I will answer that it wouldn’t be fair to hurt my loved ones by allowing myself to slowly and painfully die when it is within my control to curb the progression of this disease. If pressed further still, I will generally toss out “I don’t know.” There is no magic formula that I could teach anyone else in my situation. The only person that can change you—is you. The motivation and reasons need to come from within. You have to want to live enough to devalue all of those foods that you so badly “crave.”

By the way…those cravings? All in your head. While caffeine does have a physical addiction component, sugar does not. It took exactly one week for my body to acclimate to having zero of either. It was a crabby week, but it was only one week. Some cravings took a bit longer. Ice cream was difficult, cheese was hard. Pepperoni pizza with green peppers was excruciating. But it all works itself out in the end if you remain committed. You find you no longer want the foods of the past. They simply aren’t important. You learn to plan, to tweak recipes, to question ingredients, and to trust only in yourself. It is my responsibility to maintain my life, not anyone else’s.Your life is yours...not anyone else's. YOU have to make the changes. No one can do it FOR you.

What's The Story?


And so it began. These are the steps on my journey to better health, and hopefully, a longer life. I do not feel ashamed to lay my story bare upon the pages of this blog. The things I have suffered had a direct effect upon my health, and therefore are a part of the disease I now bear.

My name is Wendy, and I am soon to be thirty-five years old. I can’t really fathom it myself—how I went from sixteen to my mid thirties. I hadn’t thought much about my mortality for awhile, until that mortality had been thrust into my face. Ironically, I used to wish for death. The first twenty-five years of my life were hell on earth, or at least my own definition of hell. I had a secret. I had a terribly abusive father. Every day brought its own flavor of torture. Some days it was outright physical abuse—hitting, punching, kicking—and still other days it was psychological abuse (suffocation with blankets until I begged for mercy, attempted drownings, etc, as long as it ended with me promising to do anything he wished). Every day offered emotional abuse and mental programming. When each moment of the day you are told how worthless you are, you begin to believe it. When each day you are told you have no skills, no talents, and have no business doing anything beyond becoming a pregnant, subservient woman…you give up all hope, you stop trying to pursue your education and dreams. When your father tells you that you are a waste of life, it’s a permanent scar that runs deep. When your father tries to rape you, it is a moment in which you doubt your own sanity and ponder taking your life as a way to escape the pain. Eventually, your anguish becomes so consuming it begins to affect your health. Stress can, and will, kill you slowly.

My first ulcer was diagnosed in sixth grade, attributed to the stress of growing up with the above mentioned father. I continued to suffer from ulcers through the coming years. I was warned that my digestive system was taking the secondary hit to a far too overloaded emotional system. I was told to try to remain calm and to use antacids. Sure…I could just go to my happy place when my father tormented me (or later boyfriends did the same). I didn’t HAVE a happy place, and I never, ever relaxed. Relaxing emotional walls or physical readiness could potentially mean giving an abuser the advantage. Needless to say, I am now the owner of a medical chart full of peptic ulcer history. I eventually also was the winner of excruciating gallbladder attacks. I had a large stone which was causing more and more frequent episodes of pain. I opted out of surgery, and instead engaged in a natural “cleansing” that luckily pushed the stone out. There is family history of gallstones, but my oral contraceptives may have also been the culprit (or at least a contributor).

2009 was an interesting year for me. I recovered from my first ever concussion in January. Unfortunately, I have no “cool” ATV or dirtbiking adventure to tie the concussion to. Three bookshelves full of paperbacks had fallen on my head as I was rearranging my collection. This was the final sign I needed to return to college for my English Bachelors, an idea I had been mulling over for awhile.

If January had entered with a literal bang, then February to March carried with it the aftershocks. I began having pain attacks, centered under my rib cage. I assumed it was yet another ulcer, as it did not resemble gallbladder attack. Altering my diet & consuming mass quantities of antacids as I did for self-treating ulcers was not helping. Nothing was helping. The pain was intense and constant, and made me want to claw out my midsection for relief. Heating pads on the area offered a small bit of solace, but ultimately the pain persisted. I caved and went to the clinic.  

There were tests—many, many, tests. I had no active ulcers, no blood indication of the issue. I was referred to a large hospital system for endoscopy in May. My first endoscope revealed a mass of tissue in my stomach. Thinking it possible cancer, my surgeon referred me to a colleague for additional endoscopy—this time with an ultrasound wand. When I woke, and the doctor came to speak with me, his tone had me on edge immediately. The mass in my stomach? Not cancer, but scar tissue from numerous ulcers. This scar tissue remains within me today, but it contributes to an abundant overproduction of stomach acid. I was placed on daily proton pump inhibitors at the time, but I no longer take them. In addition, my gallbladder walls are intensely scarred/thickened from the damage of the stone. If my gallbladder gives me any grief in the future, the surgery to remove it will no longer be a choice, but a necessity. My spleen was found to be abnormal, but this could be attributed to a bout with mono in my teens. The news that had the doctor’s face twisted? He held the ultrasound image to my face, and said, “This is your pancreas. All of those white areas are damage. Permanent damage.” Then he went on to state that this level of damage is rarely seen in anyone other than a hardcore alcoholic, and I have five out of eight markers… I didn’t understand what he was saying. It wasn’t really sinking in. He asked me, gently but with a little bit of contempt, exactly how many drinks I have in a day. He asked me again when I told him I don’t drink. Then again when I repeated— I. Don’t. Drink. Ever. I can count on my two hands the number of total drinks I have had in my lifetime, and I hadn’t touched a drop for about a year or two prior to my endoscopy. This was the first time I would hear the words chronic pancreatitis.


I, for one, had no idea what those words meant. I was in for a rude awakening when following up with my primary care physician. I waltzed in, figuring there was a pill for this, or I’d change my diet for a month or two. I was so wrong. Chronic Pancreatitis is permanent. What’s worse is-- it’s progressive. It can mean a return of those terrible pain attacks. It can mean prolonged hospital stays, fed thru an IV while the pancreas calms. It can mean substandard quality of life, dependent upon a morphine pain pump to marginally function. Ultimately, it can mean a far too early death for me. There was the dose of mortality. I was thirty-four years old and having to think about how I could die far before my time.

My doctor is a firm believer in a person trying to help themselves as much as possible, rather than just handing a person a pill bottle. He was going to educate me. Indeed, I learned a few things that day as he and I talked. The body weight I had put on, and couldn’t lose despite very hard core workouts six days a week—was related to my newfound disease, as was all of my pain and general malaise. I had probably had this disease for a long time…and didn’t know it. My body no longer knew how to digest food. Period. So no matter how much I worked out, nothing would make a difference. My body simply didn’t know how to digest. Changes had to be made. I wasn’t going to get by with a pill, and he wasn’t going to let me get by with no effort. While it is a progressive disease, which may get worse and worse with time no matter my efforts, I knew one very scary truth that day. To a certain extent, this was in my hands.

Tuesday, November 16, 2010

Lesson One: Ice Cream is a Food Group

At least it was for me. When the doctor declared I could no longer have ANY dairy AT ALL, I asked specifically about ice cream in disbelief. Then I wanted to cry. But, you know, life goes on. One finds they don't need certain foods as much as they thought. Sometimes, one comes across healthier substitutes. I can take no credit for this recipe, as it came from the mind of Jamie Eason, a wonderful lady and fitness model. But I can attest to the fact that it is delicious! Enjoy!

Fill a large zip lock bag with ice and add a 1/2 cup of table salt. Then in a large measuring cup or bowl, pour 1 cup of almond milk (I like unsweetened Almond Breeze), 1/2 tsp vanilla and 2 tbsp of agave nectar or honey. Mix well and pour liquid into a smaller zip lock bag and seal it tight. Place the small bag inside the larger bag, seal and then shake vigorously for 4 to 5 minutes until the mixture hardens.

Tip: use oven mitts to keep your hands from getting too cold as you shake the bag. Also, consider adding cinnamon, cocoa or instant coffee to the mixture for variety.
*I used carob powder (I cannot have chocolate or coffee) to make a chocolate version, and it came out really well. Plain with the vanilla flavor is also yummy.

This makes enough for one single bowl serving. Delicious ice cream without the dairy!