spiphywarfare

Category: Real Food

  • Shrimp Scampi

    Shrimp Scampi

    Shrimp Scampi
    Serves 4
    Left out the white wine for a lower carb version. Delicious
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    Prep Time
    10 min
    Cook Time
    10 min
    Total Time
    20 min
    Prep Time
    10 min
    Cook Time
    10 min
    Total Time
    20 min
    285 calories
    5 g
    262 g
    18 g
    26 g
    7 g
    151 g
    1373 g
    0 g
    0 g
    10 g
    Nutrition Facts
    Serving Size
    151g
    Servings
    4
    Amount Per Serving
    Calories 285
    Calories from Fat 156
    % Daily Value *
    Total Fat 18g
    27%
    Saturated Fat 7g
    33%
    Trans Fat 0g
    Polyunsaturated Fat 2g
    Monounsaturated Fat 8g
    Cholesterol 262mg
    87%
    Sodium 1373mg
    57%
    Total Carbohydrates 5g
    2%
    Dietary Fiber 1g
    3%
    Sugars 0g
    Protein 26g
    Vitamin A
    19%
    Vitamin C
    20%
    Calcium
    12%
    Iron
    4%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Does this look wrong?
    Ingredients
    1. 1 pound shrimp
    2. 1/2 tsp salt
    3. 2 tablespoons minced garlic
    4. 2 tablespoons oil
    5. 3 tablespoons butter
    6. 1/4 cup parsley
    7. 1/2 lemon
    8. black pepper to taste
    Instructions
    1. heat up the oil and butter
    2. when butter is melted, sauté the garlic two minutes
    3. put in the shrimp, stir once in a while until cooked
    4. turn heat off and toss in parsley, pepper, and lemon juice
    Adapted from simply recipes
    beta
    calories
    285
    fat
    18g
    protein
    26g
    carbs
    5g
    more
    Adapted from simply recipes
    spiphywarfare http://spiphywarfare.com/

    This article was first published on February 16, 2015 and was recovered using AI and web.archive.org.

  • Poached Eggs

    Poached Eggs

    poached eggs

    I was listening to a co-worker tell me about eating poached eggs for breakfast when my mind started to wander. I love eggs. I eat them scrambled, deviled, as egg salad, boiled, fried, added to stir fry, dropped in soup, in salad, and any other way you can fix them. Why have I never had a poached egg?

    Given that I still had a few Real Whole Wheat English Muffins left it seemed like the time to try them out. I’m always pleased by foods that don’t take long periods of my time. I’d much rather give a meal intermittent attention while I get other things accomplished.

    I put some bacon in the oven for about twenty minute and set a large pot of water to boil. That took about five minutes. I spent another minute splitting the English muffin in two and grabbed a couple of eggs.

    I went back to reading.

    When the timer went off, I turned off the oven, popped the muffin halves in the toaster and cracked the eggs into the boiling water. While those cooked, I grabbed a couple of pats of butter and drained the bacon. They all finished about the same time. Buttered the muffins, put bacon and egg on each with a dash of salt, ground black pepper, and ground chipotle pepper to finish them off.

    Delicious.

    This article was first published on February 6, 2015 and was recovered using AI and web.archive.org.

  • Early Morning Whole Wheat English Muffins

    Early Morning Whole Wheat English Muffins

    So at 2:30 AM this morning I’d been awake for an hour. It dawned on me that no matter how good the bed felt, I wasn’t going back to sleep. All I was accomplishing by staying there was disturbing my better half. I got up.

    After coffee and some Bible study, I still had about three hours before the sun came up so I wandered into the kitchen. There on the counter was a recipe I’d printed out from Savory Simple. Other than the sugar and all purpose flour, it looked like a good starting point for true whole wheat English muffins. Given that I’d ground wheat berries into flour before bed last night I saw no reason to delay.

    MuffinIngredients
    The flour and a few other ingredients were all I needed.

    MuffinDoughInMixer
    Following the directions below I combined all the ingredients and started the dough.

    MuffinBeingGrilled
    After letting them rise, they were briefly grilled in a cast iron skillet.

    MuffinAfterGrilled
    After grilling and a short stint in the oven they were ready to go.

    MuffinWithEgg
    Great with a scrambled egg on top…

    MuffinWithButter
    or just a pat of butter.

    Enjoy!

    Whole Wheat English Muffins
    Serves 12
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    Prep Time
    45 min
    Cook Time
    30 min
    Total Time
    1 hr 15 min
    Prep Time
    45 min
    Cook Time
    30 min
    Total Time
    1 hr 15 min
    231 calories
    39 g
    27 g
    5 g
    7 g
    3 g
    93 g
    349 g
    3 g
    0 g
    1 g
    Nutrition Facts
    Serving Size
    93g
    Servings
    12
    Amount Per Serving
    Calories 231
    Calories from Fat 44
    % Daily Value *
    Total Fat 5g
    8%
    Saturated Fat 3g
    13%
    Trans Fat 0g
    Polyunsaturated Fat 0g
    Monounsaturated Fat 1g
    Cholesterol 27mg
    9%
    Sodium 349mg
    15%
    Total Carbohydrates 39g
    13%
    Dietary Fiber 1g
    6%
    Sugars 3g
    Protein 7g
    Vitamin A
    3%
    Vitamin C
    0%
    Calcium
    5%
    Iron
    4%
    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Does this look wrong?
    Ingredients
    1. 4 1/2 cups whole wheat flour
    2. 1 teaspoon salt
    3. 1 tablespoon honey
    4. 2 teaspoons instant yeast
    5. 1 teaspoon baking soda
    6. 1 3/4 cups whole milk
    7. 3 tablespoons salted butter
    8. 1 large egg
    Instructions
    1. Combine the dry ingredients in mixing bowl and whisk/stir them together.
    2. Beat egg.
    3. Heat milk and butter on low heat in a saucepan just until butter melts.
    4. Remove from heat and stir in honey.
    5. Add liquid and egg to dry ingredients.
    6. Run mixer with dough-hook until dough forms a ball. You can alternatively do this by hand.
    7. Roll out on floured surface to about 1 inch thick and cut out the muffins using a large cookie cutter.
    8. Place muffins on baking sheet and cover for twenty minutes.
    9. Heat cast iron, or other non-stick, skillet to medium low heat.
    10. Cook muffins about five minutes each side until browned. (preheat oven to 325 about now)
    11. Place in oven for 20 minutes.
    Notes
    1. I assume it is from the fresh whole wheat but fifteen minutes left the inside a little too moist.
    Adapted from Honest Cooking
    beta
    calories
    231
    fat
    5g
    protein
    7g
    carbs
    39g
    more
    Adapted from Honest Cooking
    spiphywarfare http://spiphywarfare.com/

    The nutritional information from the recipe is automatically generated and does not account for true whole wheat. Hence the one below:

    WholeWheatEnglishMuffinsNutritionLabel

    This article was first published on February 1, 2015 and was recovered using AI and web.archive.org.

  • “Scotch” Eggs

    “Scotch” Eggs

    scotch eggs

    A “Scotch” egg.

    It seems a true scotch egg is breaded and deep fried. These aren’t and fit great into a low carb diet. I took three boiled eggs and wrapped them in ground pork sausage.

    Rather than deep frying them, I popped them into a muffin pan. They were cooked in a preheated oven at 375° for fifteen minutes. I popped them out and turned them over into different cups and cooked them another ten minutes.

    These treats were exceptionally low in carbs, loaded with protein, and tasted great. The origin of these is credited to farmers and shepherds who needed something they could toss in a bag and take with them for a long day of work. I’m fairly certain that they’d keep for several days in the refrigerator if made ahead of time.

    This article was first published on January 30, 2015 and was recovered using AI and web.archive.org.

  • Go Together Like a Horse and Carriage

    Go Together Like a Horse and Carriage

    We’ve talked about marinated mozzarella balls, and now we have discovered their perfect companion: oven slow roasted tomatoes.

    Pan of Grape Tomatoes

    I took some grape tomatoes, halved them, sprinkled with sea salt, and drizzled olive oil all over.

    I popped them into an oven for one hour at 225 degrees farenheit. They didn’t quite look how I wanted them to so I left them in another one hour at 300 degrees farenheit.

    Then they looked perfect.

    Olive Oil & Salt Grape Tomatoes

    They were perfect eaten with these beauties:

    Mozzarella Balls.

    We used fresh mozzarella pearls instead of the balls, and we will continue to use the pearls for marinated mozzarella.

    The above pearls were marinated in olive oil, salt, fresh parsley, fresh thyme, fresh basil, minced garlic, dried dill, and red pepper flakes.  The hard part is waiting a few hours while they marinate.

    This article was first published on January 6, 2015 and was recovered using AI and web.archive.org.

  • Cardamom Sesame Crackers

    Cardamom Sesame Crackers

    I had reason to buy some cardamom during the holidays. Because of that, I have this spice sitting in the pantry that I’ve used only one time. This morning I set out to find another use for it. I was also itching for some crackers. After all, going back to eating right after the holidays is not reason to make yourself feel deprived.

    Enter the Grain Mill Wagon. I love stumbling across new food or health sites. I do believe I’ll be spending some time there to see what other yummy treats can be found.

    The ingredients were few and it only took about ten minutes to get the dough mixed up.

    Simple Ingredients Making Cracker Dough Kitchen Help

    With the oven preheated to 350° it only took about 15 minutes for them to cook. They came out great!

    Cardamom Sesame Cracker

    She mixed up some cheese dip for them with a base of shredded cheese and mayonnaise. A little jalapeño, minced garlic, and green onion made the perfect toppers for these crackers. I had no sesame seeds so I substituted 1 teaspoon of sesame oil for some of the olive oil.

    Cheese Dip Crackers with Cheese Dip

    This article was first published on January 3, 2015 and was recovered using AI and web.archive.org.

  • Groceries to Get Back on Track

    Groceries to Get Back on Track

    SavedPicture-2014123111589.jpg

    We ate too much of the wrong foods over the holidays, and now it’s time to get back on track.

    Having the right foods in the house help tremendously to stay on track of eating real food.

    fresh parsley, thyme, and basil

    green onion, avocado, onion, limes, lemon, mushrooms, garlic, and green beans

    eggs and fresh mozzarella

    all beef franks, roast, steaks (on sale), and frozen chicken breasts

    This article was first published on January 2, 2015 and was recovered using AI and web.archive.org.

  • On This Cold Winter Day….

    I have an easy roast going in the crock pot for some warm comfort style food.  Easy roast is placing a bed of chopped onion in the bottom of the crockpot,  placing the roast on the onions, and then salt and pepper. I cook it on high for an hour or two and then turn it down to low to cook all day.

    Then to add some brightness and fresh herbs to the day, I will marinate some fresh mozzarella balls.  Plus, one of the kids asked very nicely at the store yesterday for fresh mozzarella to marinate.

    This article was first published on December 30, 2014 and was recovered using AI and web.archive.org.

  • Quick Breakfast

    Quick Breakfast

    quick-chili-and-eggs

    Fried eggs over chili and cheese

    Workability is key to any changes in dietary patterns. If you can’t keep up with it or stick to it because it is too difficult, it won’t work.

    One way to help make things easy is to take part of one day a week and cook. Use a couple of hours worth of time to make things like chili, roast, or just cook a large quantity of meat seasoned with only salt and pepper. We refer to these as planned-overs.

    Planned-overs allow variety and quick meals. The chili above has been eaten alone, in a salad and this morning tasted great with some cheddar cheese and a couple of fried eggs.

    The good thing about planned-overs is the base food can be something that requires time to cook but most of it can be unattended, e.g. chili simmers in a pot, roast… well, it roasts. It does require some time but not a huge amount and the payoffs are worth it.

    This article was first published on December 23, 2014 and was recovered using AI and web.archive.org.

  • Trying Something New: Parsnips

    Trying Something New: Parsnips

    So we picked up a bag of parsnips at the store yesterday. I’ve heard of them and found where they are considered low-carb. They’re not exceptionally low-carb so if you’re working towards or trying to stay in a ketogenic state then you should probably consider skipping them.

    I’ve never had these strange vegetables that look like a malformed, white carrot.

    Parsnips on Cutting Board

    I sliced the top off of them and inhaled their aroma. The flesh of the parsnip smells like a combination of carrot, ginger, and some sort of citrus. I also noticed how light they seemed to be for their size. Their similarity to carrots and the fact that they belong in the same family made me expect they’d weigh about the same. Not so. They are much lighter, less dense, than their carrot cousins.

    I peeled them, sliced them, and dropped them into a pot of hot oil. They fried up nicely into chips. Just make sure you don’t walk away while their cooking. This site points out the quickness with which they will go from soggy white yuckiness to burnt, black nasty in a few seconds. Tis true. While none of them made it to the burned stage, they are the only thing I’ve dropped into hot oil that you can literally watch the color change on. Pull them out before it’s too late and you end up with a batch of nice, browned chips.

    Parsnip Chips

    I cut the thinner ends of them into fries after slicing off thin bits for chips. My opinion? Don’t go with fries with a parsnip. When the outside is perfect, the fibrous inside is still a it too uncooked for my taste. I imagine it’d be the same for most people.

    I tried a couple of other experiments with them. I whipped them into something was an attempt at mashed potatoes. So uh…. that didn’t work out quite right.

    Whipped Parsnip

    It was good enough but even better, it gave me a great idea after the wonderful wife tasted them.

    The other bit that they can do was so excellent my brother-in-law, who happened to drop by, declared what he tasted to be amazing. When it’s perfected I’ll post an actual recipe here.

    Merry Christmas!

    This article was first published on December 7, 2014 and was recovered using AI and web.archive.org.