Okay, now that we’ve established the fact that in order to take care of an awesome type 2 diabetic husband, “resident four year old,” and whoever else may be surrounding our tables or grabbing whatever food they can find to eat in surplus===such as my college daughter….
…we’ve also decided that one way that we can start converting all of our collected Southern Living and Paula recipes into healthier alternatives is by baking with applesauce…
And now that another goal of mine is to start slowly weeding out all processed foods from our diet, I’ve also decided to make and can my own applesauce…and apple butter…
Wait, did I say that I was gonna actually “can” something?!
My mom will be so shocked—kinda like the day that I told her that I had bought my very first sewing machine and she thought to herself that I’d never sew a straight stitch in my life…(now quilting is my favorite hobby…more on that later)…
But if I’m ever going to actually make applesauce or apple butter, there’s obviously one very important ingredient that I’m gonna need…
Big Deal…So go get you some apples…
Wish it were that simple…wish apples came with two options—red or green…
But it isn’t?
If I send my daughter out to get apples, she’d soon be calling me to ask which ones…
If I order apples from Instacart, ,I’ll have to first surf and see which apple variety to order.
So my goal in these three upcoming posts are to show…
How to select apples
How to store apples
Which variety to choose for what
…,and then share a few of my very favorite apple recipes…
So if you’re going to start baking with applesauce more frequently, there is obviously one very important thing that you must keep on hand…
Obviously there are two options when it comes to keeping applesauce on hand—buy it from the grocery store ready-,made, or make it yourself..
Why even consider making your own applesauce when it’s so easy just to get cheap applesauce, even if you do have to squat in the Walmart aisle in order to get to the cheap stuff.
That’s probably the problem. When it comes to food products, there are certain items where cheap simply means cheap…cheap quality, cheap texture, cheap ingredients, cheap manufacturing methods.
The best applesauce—both as far as taste and nutrition—is homemade, unsweetened and made from unpeeled apples.
Plus this is coming upon the time of year when apples are relatively cheap and easily available…
If you’re buying two thousand apples already for the upcoming PTA Halloween carnival, why not also buy another thousand and see how much homemade applesauce you can make ahead of time and sell at the food booth also.
Finally, so why even bother with applesauce in the first place…check out these nutritional facts…
Calories…A cup of unsweetened applesauce contains around 100 calories.
Fat…Apples0auce contains no fat, assuming that your applesauce is unsweetened and does not contain high-fructose corn syrup or sucrose..
Fiber…Applesauce is an especially good source of soluble fiber, the type that dissolves into a gel-like substance and helps maintain healthy blood sugar and cholesterol levels. Yet store-bought applesauce is typically made without the apple peel, which means that buying your applesauce instead of making it yourself does not take full advantage of the amount of fiber that those apples originally contained.
Pectin…While we’re on the topic of fiber, applesauce also contains pectin, a special type of soluble fiber, a vital nutrient in helping to lower your cholesterol levels.
Vitamin C…Applesauce can supply as much as 80% of your daily allowance of vitamin C.
Being the wife of a type 2 diabetic makes you reconsider the old ways that you have learned to cook, not only in WHAT you cook, but also in HOW you cook.
You become more aware of the amount of saturated fats, sugar, and calories contained in your baked goods.
For example, check out these facts about the nutritional value of Paula Deen’s Sour Cream Pound Cake found in my last post. I’ve been making this cake for about thirty-five years my self and eating it for about fifty, but never stopped to really think about the ingredients until here lately.
But still, being from the Deep South, I absolutely love to bake and would gladly put my sour cream pound cake in competition with anyone else’s at any upcoming state fair this fall.
But how do I still manage to make moist, delicious baked goods that will rival any competitors while also keeping my type 2 diabetic husband’s blood sugar and cholesterol levels in line?
One way is by replacing some of the fat called for in cookie and cake recipes with applesauce.
So this holiday baking season, I plan on making at least some of my traditional recipes using applesauce so that at least some of my offerings will contain less sugar and perhaps even healthy(?!)…since apples have been shown to have great health benefits.—such as helping to prevent cancer, reducing your risk of cardiovascular difficulties, acting as an antioxidant, and diminishing the effects of bad cholesterol.
Now that our family is having to change our eating habits and stop cooking like the Southern Baptists from the deepest of the Deep South, all in the name of middle age and type 2 diabetes, are we to live the rest of our lives totally without the Trinity of Deep Southern Cooking—cream cheese, powdered sugar, and butter?!
So not happening!!!
Nothing makes my husband smile nearly as much as a Sour Cream Pound Cake fresh out of the oven.
But we have been trying to limit how many caloriess and how much added sugars and saturated fat we consume since becoming more health-conscientious.
Thankfully there are a few suggestions out there that will make your baking supposedly healthier, while keeping it delicious…techniques that will help cut heart-harming fats, refined sugars, and empty calories.
So just in time for the upcoming holiday season, and in time to start completing this year’s Christmas Notebook, here are some ideas…
But first, the recipe for Sout Cream Pound Cake, the one and only recipe that I have actually memorized after my thirty-plus years of having my own kitchen, not to mention my very own KitchenAid miser.
Three cups of sugar, six eggs, one cup of sour cream…perhaps a type 2 diabetic from the Deep South’s greatest temptation ever…
Sour Cream Pound Cake
1 tsp vanilla
1/2tsp baking soda
1C sour cream
Preheat oven to 350 °F….Cream the butter and sugar together…Add sour cream…Sift the baking soda and flour together…Add to the creamed mixture alternating with eggs, beating in each egg 1 at a time…Add vanilla…Pour the mixture into a greased and floured loaf pan…Bake for 1 hour.
Now taking all of the ingredients in this cake, let’s see if and how we can hopefully make this cake a little less deadly, while keeping it delicious…
Time and time again, I have read to simply replace the white flour called for in a recipe with the same amount of whole wheat flour. While whole wheat flour is not as heavily refined and processed as regular white flour, I just don’t want to end up with a sour cream pound cake that tastes like rye bread.
Honestly, I don’t even know that I could replace up to half, or even a spoonful of the all-purpose flour in this recipe with whole-grain flour, That almost sounds like the ultimate kitchen sin.
If you are willing to start using whole grain flours instead of white flour, try first substituting whole gtrain flour for only half of the flour originally called for in the recipe.
Another option is to try experimenting with flours that are a little more our of the ordinary—such as chickpea or almond flour.
But perhaps the best way to reduce the amount of fat in baking recipes is to use high-quality, low-gluten flour—whole wheat, oat, brown rice––such as King Arthur Brand.
Sugar…So many baked goods contain completely and entirely way too much sugar in the first place. So as a general rule, you can typically go ahead and reduce the amount of sugar called for in a given recipe by about 25% right out of the bat.
Two other options to help reduce the amount and impact of sugar in your baked goods would be to…
Increasing the amount of other spices—such as ginger, cinnamon and nutmeg—to make up for any sugar that you may be taking out of the recipe will often allow the finished product to still taste good.
Try other sweetener alternatives—such as honey, maple syrup, agave, coconut sugar, pitted dates, or molasses.
Butter…A few substitutes for the “bad fats” often called for in recipes—such as butter, stick margarine, and shortening—would include
Canola oil or any other type of “heart-healthy oil”
Ground flax seeds
Low-fat sour cream
Prepared all natural nut butters
Eggs…As far as eggs go, try one of the following ideas…
Replace one whole egg in any given recipe with ¼C zero-fat, zero-cholesterol egg product substitute, such as ConAgra’s Egg Beaters.
Okay, I said that we were going to finish the entire Raw Foods Pyramid one tier at a time, but when you start imagining that your bedsheets are great big leaves of cabbage and start dreaming of Swiss chard and bok choy, you know that you really must take a break.
So instead of simply talking about the “How of Bok Choy,” I thought that it might be more worthwhile to talk about the different cooking methods and then use bok choy as the key ingredient using each of these methods.
I remember when I first got married, everything you know how to cook contained tomato sauce, ground beef, and pasta…you knew umpteen thousand different variations of this theme.
Next you moved onto baked chicken with its umpteen thousands different variations.
But now even after thirty-three years of enjoying, or at least having, my own kitchen, I still don’t feel like I have become the next contestant on any competition held by Food Network.
Instead of becoming the next Top Chef or upgrading to a commercial-grade kitchen, I would rather focus on learning to use basic cooking techniques to prepare healthy food for myt family—using the healthiest mtethod for each specific food that will capture the flavor of that food and retain the nutrients in foods, without adding excessive amounts of fat or salt.
Even though I have been talking about the Raw Foods pyramid, I still have a family to feed, a family that loves and expects cooked food at every meal and would never fully embrace the Raw Foods lifestyle.
But if you’re not willing to completely change to a Raw Foods diet, perhaps the next best thing would be to learn how various cooking methods affect the nutritional content of their foods.
So in this next series of posts, let’s check out the different cooking methods and when would be the best time to use which.
1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”
Serving Size cannot be ignored…sad, but true…
Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…
The nutritional value of bok choy here is based on a serving size of 1/2C.
2. Calories...Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.
As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…Any food item containing somewhere around forty calories is considered to be a low-calorie food item…Any food item containing somewhere around a hundred calories is considered to be “average” or moderate…Any food item containing four hundred calories or more is considered a high-calorie food item.
One-half cup of bok choy contains 13 calories.
3. “Limit These” Nutrients...The next section of the nutrition label details the specific nutrients contained in the food item.
The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.
a, Carbohydrates…One-half cup serving of bok choy contains two grams of carbohydrates.
b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…Bok choy contains absolutely zero fat.
c. Protein…Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.
d. Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.
The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…
4. “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,
a. Fiber…Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.
The recommended daily amount of fiber that each of us should be eating each day is 25 grams.
Bok choy provides one gram, or 4%DV of dietary fiber.
b. Vitamins…Bok choy contains about half of your daily requirement for saeveral different nutrients—including vitamin A, vitamin C, vitamin K, and vitamin B6.
Vitamin B is important for helping to fight and avoid diseases and infections. For example, pregnant women can avoid the nausea and queasiness of morning sickness by making sure that they get enough Vitamin B6.
Vitamin A…89%…essential for a properly functioning immune system.
Vitamin B5…Pantothenic acid…2%
Vitamin B9…Folate —prevents certain birth defects like spinal bifida and neural tube defects….may also help prevent strokes….17%
Vitamin C…75%…vitamin C is an antioxidant that shields the body from free radicals.
Vitamin K…..44%…Vitamin K helps with blood clotting and maintaining strong bones and teeth.
prevents vitamin K deficiency-related bleeding (VKDB), a bleeding disorder caused by a deficiency in vitamin K that is sometimes seen in newborn babies whose mothers have not taken in enough vitamin K while they were pregnant.
Calcium…11%…The recommended daily value for calcium is 1,000mg.
Copper…Copper helps strengthen your bone density and your blood vessels, helps keep your nerves healthy, and boosts your immune system.
Iron..6%…A diet low in iron can make you feel tired and have little or no energy. The RDA for iron is…13.7–15.1 mg/day in children aged 2–11 years…16.3 mg/day in children and teens aged 12–19 years…19.3–20.5 mg/day in men…17.0–18.9 mg/day in women older than 19
Potassium…5%…essential for healthy muscle and nerve function, strengthening your bone density, helping relax your blood vessels and arteries and reducing your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes.
There are several ways that beet greens can be prepared, but right now let’s take a look at the following four…
Soups and Stews
Lasagna and Pasta Dishes
Salad…Enjoy beet greens by themselves as a salad or with other leafy vegetables.
Beet Green, Almond, and Cranberry Salad
1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil
1 cup dried cranberries
Toast the almonds…Melt butter over medium heat in a medium saucepan. Toast almonds lightly in butter,
Make the dressing…Whisk together all remaining ingredients.
Assemble the salad…Combine the toasted almonds, salad dressing, and beet greens, and cranberries just before serving.
Saute…Another option would be to sauté the beet greens with onions—and assuming that you are not from the Deep South and absolutely refuse to give up the almighty bacon—bacon…
Beet Green, Onion, and Bacon Saute
1 pound beet greens
1 strip of thick cut bacon
1/4 cup chopped onion
1 large minced garlic clove
3/4 cup of water
1 Tbsp granulated sugar
1/4 teaspoon crushed red pepper flakes
.3 Tbsp of cider vinegar
1.Prepare the beet greens…Rinse the leaves under cold running water. Do not soak the leaves in the water as water-soluble nutrients will leach into the water. Cutt leaves off at the stem where the leafy portion end. Cut into ½” slices. Set aside.
2. Cook the “other stuff”…Sauté the bacon, onions, and garlic in a large skillet over medium heat 5 to 7 minutes, stirring occasionally. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar, vinegar, and red pepper flakes. Bring mixture to a boil.
3. Add the beet greens…Add the beet greens gently into the onion mixture. Cover. Simmer ten minutes, or until the greens are tender.
A third option in using your beet greens is to make a soup or stew such as this one…
Beet Green and Vegetable Soup
1 bunch spring onions, chopped
1 leek, sliced
2 small sticks celery, sliced
1 small potato, peeled and diced
½ tsp pepper
1lC chicken or vegetable stock
1-1/2C beet greens
1-1/4C sour cream
1.Cook the vegetables…Cook the spring onions, leek, celery and potato in butter. Cover with lid, Wait ten minutes, stirring a couple of times.
2, Add the stock…Pour in the stock. Cook 15 minutes.
3, Add the spinach…Add the spinach. Cook for a couple of minutes until wilted.
4, Blend together…Use a hand blender to make a smooth soup. Stir in the sour cream. Reheat. Serve.
(Dusclaimer…Okay, normally at this point I would be explaining HOW to use a particular food items on the Raw Foods Pyramid. This morning I have had a little bit of a time ctunch because the “resident four year old” has been begging me to go back into his room and sleep with him for the last hour…Sad but true, the “resident four year old” still sleeps with his grandmother…hopefully he won’t do that by the time he gets to college)…
So how do you know which beets, and obviously the greens that are attached to these beets, to buy?
1. The Beet Root…Things to look for…
Defects…Make sure that your beet roots are not cracked, soft, bruised, shriveled, or look very dry.
Organic…Buying product that is certified organically grown will decrease your likelihood of being exposued to contaminants such as pesticides and heavy metals. Look for produce that shows the USDA organic logo.
Scales…Beets with round, scaly areas around the top surface will be tough, fibrous, and strongly flavored.
Smaller beet roots…Choose smaller beet roots that are not more than 2-1/2″ in diameter. Anything larger than that will probably be tough and have a woody core.
Texture…The actual beets should appear crisp, not wilted or slimy.
2, The Beet Greens…The beet greens should appear fresh, tender, and have a lively green color.
What do you do with the beets/beet greens when you do get them home?
Cut most of the green parts from the actual beets.
Place the unwashed greens in a plastic bag, searate from the actual beets.
Squeeze as much of the air out of the bag as possible before closing and placing in the refrigerator.
Your beet greens should stay fresh for about four days.
Why do certain foods need to be refrigerated?
Refrigerating produce will maintain the nutritional value of nutrients that are highly susceptible to heat—such as Vitamin C, vitamin B6, and carotenoids—from being depleted by the following four factors…
Exposure to air
Exposure to heat
Exposure to light
Length of time in storage
So in light of the fact that I have 1:45 remaining on my timer for the time that I devote to blogging each morning, lhere are a few ways to think about using that I hope to cover in my next post…
Okay this may seem a little boring and who-cares-ish for most people who have just been diagnosed with type 2 diabetes, but my main goal here is to be able to print the nutritional charts of all leafy greens so that whenever I am trying to decide which one I should be using in a specific recipe or for a specific health need, I’ll already have the information at my fingertips.
I have decided that I also want to tty a “blog a book” using the raw foods diet from the viewpoint of a newly diagnosed type 2 diabetic trying to rethink all of her family’s Deep Southern style of cooking that she has been mastering for the last thirty-something years from “Mom and ‘Em”…
Anyway, here’s the back of the package for easy reading as you eat your beet greens every morning instead of Froot Loops…
1. General Information
Calories from Fat…1
Total Fat…0 g…0%
Saturated Fat…0 g…0%
2. Vitamin Content
Vitamin A…551.09 mcg,,,61
Vitamin B1…0.17 mg…14…6.6
Vitamin B2…0.42 mg…32…15.0
vitamin B3,,,0.72 mg…5…2.1
vitamin B6…0.19 mg…11…5.2
Vitamin B12…0.00 mcg
vitamin C…35.86 mg…48…22.1
Vitamin E,….2.61 mg (ATE)…17…8.4
vitamin K…696.96 mcg…774
3. Mineral Content
There are so many reasons for each of us to start adding more and more “leafy greens,” especially DGLV, to out diets that we should consider eating a serving of leafy greens to be way more important than simply eating an apple ever couldc be.
Let’s look back over a few health reasons for adding leafy greens to our diet…
Prevents eye disorders such as muscular degeneration and cataracts
Helps strengthen the immune system
Stimulates production of antibodies and white blood cells
Is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease.
Lowers your risk of developing night blindness….
Contains blood clotting properties,
Boosts bone strength
May also prevent Alzheimer’s disease
Could possible lower risk of getting certain chronic diseases—including type 2 diabetes, high blood pressure, cardiovascular disease, and stroke.