Sweet, Sweet Sunday

Making the Perfect Hash Browns

potatoes fun knife fork
Photo by Pixabay on Pexels.com

Hash browns are standard breakfast fare, second only to grits in the back woods of Mississippi where I am from, and an ultimate comfort food.

So what are the “perfect” hash browns…and how do you make them at home?

The perfect hash browns will be perfectly and evenly golden-brown—extra crispy, crackly, and buttery on the outside…and creamy and fluffy on the inside.

Soaking Your Potatoes

  • Scrub your potatoes clean. Do not peel the potatoes.

 

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Beginning with Breakfast, Sweet, Sweet Sunday

Production Foods

So as our family makes this transition from setting up a household that is “greener” and more “politically correct”…and learning to live with type 2 diabetes, I have decided to actually plan and prepare breakfasts, instead of passing out the Pop-Tarts or granola bars.

This last year I have totally realized just how much diet and physical activity affect my own health, as well as the health of our entire family.

Using the Raw Foods Pyramid discussed earlier in this post, Now What?!…Raw Foods Diet, we can easily see which low-calorie, nutrient dense foods are at the base of the pyramid, those foods that we should probably all eat more of in the first place…and which high-calorie, nutrient poor foods are at the top of the pyramid, those foods that we should eat very little of, if any at all.

As a wife, mother, grandmother, and simply as my own individual, planning a diet that is based only on pure, water-based food is important. Such a diet provides more of the nutrients that we all need, prevents a myriad of health issues, helps us to love or maintain weight, improves skin condition, helps us to have more energy (which is VERY important when you are fifty years old chasing a four year old all day long).

So in planning our breakfast menus, I have started by mainly including foods from the three bottom tiers of the Raw Foods pyramid, which are grouped together in the one category “Production Foods.”

As a quick review of the raw foods “diet”, the cardinal rule is to…

Avoid foods that have been refined, pasteurized, homogenized, or produced with the use of synthetic pesticides, chemical fertilizers, industrial solvents, or chemical food additives.

Now, let’s start taking this pyramid apart by looking at the bottom three tiers—“production foods”…and ask ourselves the following questions…

water.

Water

  • How important is drinking enough water?
  • How can I get the best quality water possible, water worth actually drinking?
  • What other options exist that make water something I look forward to?

Leafy Greens

  • Why are leafy green vegetables so important?
  • What are the different varieties of leafy greens, other than lettuce?

Fruits and Vegetables

  1. What snacks actually contain real fruits and vegetables instead of flavoring and so forth?
  2. How can I incorporate fruits and vegetables into my breakfast menu?
  3. Which fruits and vegetables offer the best nutritional value?
  4. Why is eating vegetables and fruits so important?
  5. How can I make sure that I am getting the best quality fruits and vegetables possible?
  6. Why should I buy local, seasonal fruits and vegetables?
Getting Healthy

Protein Bites

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla

Getting adequate amounts of protein is important for all women, not only die-hard athletes.

Adequate protein is important for both appearance and long-term health, especially among active women….(okay, now find me one woman who is not active…usually we have more on our plate than one person could possibly handle, right)…

So why is protein so important…and why should we find ways to eat more protein at breakfast…and how…

  1. Protein can keep us, or help us get, skinny. Replacing calories consumed in carbs with calories containing protein contributes to a decrease in fat tissue.
  2. Protein can prevent damage to our cells caused by stress.
  3. Protein controls hunger all day. Eating a high-protein meal, such as Greek yogurt with fresh fruit, early in the day triggers a hormonal response that helps keep hunger at bay all day.
  4. Protein is good for your bones, especially important given the high risk of osteoperosis in women. Protein is vital to proper calcium absorption and bone growth.
  5. Protein is good for your hair. A well-balanced diet is important to keep your hair growing to its fullest. Protein deficiency can cause your hair to grow slowly or not at all.
  6. Protein is good for your muscles. Protein can help our bodies maintain and build muscle mass, important to women as we age. Drinking a protein shake or eating a high-protein snack after working out also helps promote muscle repair.
  7. Protein is good for your skin. Protein can help reduce aging and skin damage caused by the sun.
  8. Protein triggers thermogenesis, also known as a “faster metabolism,” and signals the body to burn more calories before, during, and after meals.
  9. Protein will keep you fuller longer. Eating foods high in protein makes you feel fuller sooner than foods classified as carbs or fat and helps controls appetite later on.

 

“Protein bites” are a great way to boost your energy levels and “recharge” your batteries throughout the day…plus they are super-easy to make…

 

(Simply combine the ingredients, chill for thirty minutes, and roll into 1″ balls, Store in airtight container in fridge, unless indicated otherwise…so this is why I’ve simply listed ingredients, instead of directions with each of the following “recipes.”)

 

 

 

 

1. Peanut Butter No-Bake Energy Bites

  • 1 cup oatmeal
  • 1 cup toasted coconut flakes
  • 1/2 cup chocolate chips
  • 1/2 cup peanut butter
  • 1/2 cup ground flaxseed
  • 1/3 cup honey
  • 1 tsp. vanilla

 

 

2.  Chocolate Protein Bite…(roll in cocoa after shaped)

  • 1 1/2C pitted dates
  • 1/2C rolled oats
  • 1/4C unsweetened cocoa powder
  • 1/4C flaxseed meal
  • 1/4C chocolate protein powder
  • 2Tbsp honey
  • 1Tbsp espresso powder

 

 

 

3. Coconut Peanut Butter Bites

  • 1 cup oatmeal
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup semisweet chocolate chips
  • 1/3 cup honey
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract

 

 

 

4. Nutella Energy Bites

  • 1C old fashioned, rolled oats
  • ½C crispy rice cereal (or shredded coconut)
  • ½C Nutella
  • ¼C peanut butter
  • ½C ground flaxseed
  • ⅓C honey
  • 1Tbsp coconut oil
  • 1tsp vanilla
  • ½C chocolate chips

 

 

5. Pumpkin Energy Bites

  • 1C old fashioned oatmeal (uncooked)
  • 1/4C pure pumpkin puree
  • 1/2C wheat germ
  • 1/3C honey
  • 1/2 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/3 cup white chocolate morsels

 

 

6. Raw Cookie Dough Bites

  • 2C blanched almond flour
  • 1/2tsp baking soda
  • 1/4tsp sea salt
  • 1/4C coconut oil (solid but soft)
  • 1Tbsp honey
  • 2Tbsp almond butter
  • 2tsp vanilla
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed