spiphywarfare

Category: Recipe

  • 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.

  • 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.

  • Pan Grilled Tuna

    Pan Grilled Tuna

    One of the most frequently cited reasons for not eating healthier is “I can’t afford it.” That ranks right up there with not having the time or the know-how. I understand all of those. There is no magic formula to address them either. They can be overcome with a little effort and dedication if you are willing.

    But today, once again, I’m talking about affordability. Affordability doesn’t always line-up with ease. For one thing, the USDA recognizes that “produce prices tend to be more volatile” than prices for staple foods. I think this statement can extend beyond produce to any fresh food. Prices for food free of stabilizers, preservatives and other chemicals has a reduced shelf life and is effected more by seasonality. This reduced shelf life translates into lost profit for retailers if the product isn’t sold and with a little effort, you can turn this to your advantage. For instance…

    This package containing two tuna steaks was in the local markets sale area. If your on a tight budget, the slightly more than 40% reduction in price can move fresh tuna steaks from the realm of a special evening meal that needs planning to, “Hey, how about this for dinner?”

    On Sale Tuna

    The steaks in this particular package found their way into a grill-pan. Prior to that, they were briefly soaked in a whisked together mix of:

    • Olive oil
    • Sesame oil
    • Red wine
    • Red wine vinegar
    • Salt & pepper

    I spooned it over them while they were cooking in the pan.

    Tuna-Cooking

    Cooked for a little less than a minute on each side they were then put on a plate to rest.

    Cooked-tuna-on-plate

    I followed up with a little of the oil mixture above that had been set aside and a tiny bit of wasabi paste.

    End result, a delicious, affordable tuna steak for about half of what you would expect it to cost.

    When relying on cost-savers to eat healthy, you do have to put forth a little more effort to ensure you are still getting a quality product. I would recommend that you shy away from reduced-price meat that has been highly seasoned if you can avoid it. Firstly, there have been cases where grocers were accused of using lots of seasoning to hide meats that were about to go bad. Second, you can’t be sure what that seasoning contains and one goal of healthy eating is to get more control over what goes into your body. If you shop at a reputable grocer you should have no issues.

    Concerned over cost saver meats/poultry/seafood? Read more:

    This article was first published on October 19, 2014 and was recovered using AI and web.archive.org.

  • Bacon Jalapeno Skiffs

    Bacon Jalapeno Skiffs

    I had a little bacon that needed using, and I wanted to try something a little bit different. So… I decided to try a different take on combining bacon, cheese, and jalapeño. I was going to call them Bacon Jalapeño Boats but calling so small a treat a boat seemed somehow inappropriate.

    I got out the KitchenAid and put the food grinder attachment on it. It took about fifteen minutes to run about a pound of bacon and half a block of sharp cheddar cheese through it to end up with a ground bacon cheese mixture.

    KitchenAid Food Grinder ground bacon cheese

    While this was being done the jalapeños were prepped. Prepping involved cutting them in half lengthwise and removing the seeds.

    jalapeno pepper halves

    The ground bacon mix had a little garlic powder and a bit of onion powder added to it. This was mixed in thoroughly and spooned in to the pepper halves. Afterwards they were cooked in an oven preheated to 375. Then they were broiled for about five minutes until the tops started to brown. I pulled them out and let them cool just a minute or two. They looked good and I had to try one. How would it taste?

    detail jalapeno skiffs

    RESULT!

    This article was first published on September 26, 2014 and was recovered using AI and web.archive.org.

  • Hurry Hungry

    Hurry Hungry

    Being in a hurry and feeling hungry can be a recipe for disaster for me as far as food choices are concerned.  I spied a recipe the other day and instantly was ready to go to a barbeque with it in hand.  I couldn’t wait for that occasion to happen before trying it, and picked up the essential ingredients. I was glad to have them on hand during my hurry hungry moment and made a quick, single serving, variation of it for lunch.

    SavedPicture-201443013035.jpg

    I can’t wait to make this again using fresh basil. I mixed a little olive oil, apple cider vinegar, minced garlic, and some Himalayan sea salt for the dressing, because I didn’t see anything at the store I wanted to use.

    SavedPicture-201443013139.jpg

    I rounded out my Hurry Hungry lunch with a perfectly ripe, salad size avocado ( 3 for $1 yippee) sprinkled with Himalayan sea salt.

    SavedPicture-2014430131745.jpg

    Salad adapted from Tomato, Olive, and Fresh Mozzarella Salad with Basil Vinaigrette

    This article was first published on May 8, 2014 and was recovered using AI and web.archive.org.

  • Low Carb Cheese Sauce

    Low Carb Cheese Sauce

    A while back I  made George Stella’s Cauliflower “Mac” and Cheese Casserole.  It was completely yum, but it was the sauce that I knew could be used for other wonderful things.

    Like Chili Cheese Dogs

    SavedPicture-2014422202631.jpg

    Tacos with Low Carb Tortillas (each tortilla is 4 net carbs)

    SavedPicture-2014428211559.jpg

    Cheese Dip with Taco Meat

    SavedPicture-2014430143715.jpg

    I adapt it by using only the cream and extra sharp cheddar cheese, and then use add-ins to match the dish. For example, for a Tex Mex dish I add cumin, chili powder, garlic powder, etc.

    This article was first published on May 5, 2014 and was recovered using AI and web.archive.org.

  • Stretching Ground Beef

    Stretching Ground Beef

    I have a love/hate relationship with ground beef. On one hand, it can be cooked up yummy and it satiates. On the other hand, if I allow myself to think about what it is, I get really grossed out. Not too long ago, I decided that ground beef for us should be of the grass fed and finished variety.

    No, we did not find long lost accounts gifted to us from Croesus.

    I made a deal with myself to pick it up once a week or so if I could stretch it out. Last week I took a one lb package that cost between $7 and $8, and made two dishes that totaled seven servings for us.

    In one skillet I browned the ground beef. In another skillet, I cooked half an onion and one carton of chopped mushrooms in butter.

    Using the same skillets I move portions around until I had half the beef and a third of the mushroom onion mix in one skillet, and half the beef and 2/3 the mushroom onion mix in the other.

    To the first one with less mushroom onions, I added a bag of cabbage (cheaper to chop your own, but I make the biggest mess chopping cabbage so the little expense is worth it to me), about half a can or 7 oz of crushed tomatoes, a little water, dried oregano, garlic powder, and black pepper (spices all to taste). I cooked it until the cabbage was tender, and then served with a sprinkling of grated parmesan.

    SavedPicture-2014427195050.jpg

    To the other meat mixture, I added garlic powder, black pepper, heavy cream, and a few dashes of liquid aminos.

    SavedPicture-2014427195218.jpg

    I liked the way these dishes cooked up and tasted, that I picked up the ingredients today to duplicate (I’m going to swap out the chopped cabbage for a bag of broccoli slaw) them this week.

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

  • Hummus. Nutritious and Inexpensive.

    Hummus. Nutritious and Inexpensive.

    While a LCHF diet is ideal for me, it is not for everyone.  Not everyone in our household needs to be on a ketogenic or vlchf diet, but I do like to keep their sugar intake low and nutrition high.

    We love hummus, and I like to eat it while camping on high activity (biking, hiking) days when I can afford a few more carbs.  I think it’s crazy expensive to pick up prepared hummus at the grocery store, especially compared to how inexpensive it can be made at home.  Plus, you can customize it to your tastes. Don’t have tahini sitting about? No problem. You can substitute no sugar added peanut butter.

    SavedPicture-201442494747.jpg

    I used this recipe for my guide.

    SavedPicture-201442494917.jpg

    Chickpeas nutritional information

    SavedPicture-201442495032.jpg

    This article was first published on April 25, 2014 and was recovered using AI and web.archive.org.

  • Low Carb Parmesan Crusted Chicken

    Low Carb Parmesan Crusted Chicken

    This is an easy chicken recipe. I leave out the bread crumbs for lower carb count.

    SavedPicture-2014412194045.jpg

    I seasoned half with dried basil and the other half smoked paprika.

    The basil seasoned chicken is tasty with artichokes, tomatoes, and feta.

    SavedPicture-2014412194354.jpg

    This article was first published on April 22, 2014 and was recovered using AI and web.archive.org.

  • Low Carb Crackers & Guacamole

    Low Carb Crackers & Guacamole

    SavedPicture-2014412192745.jpg

    I made the American Cheese crackers portion of this recipe. I had to decrease my oven temp to 375 degrees and start checking at 6 minutes. I advise not walking away from the oven while you bake these. They are tricky in that not enough time and your crackers will not be crisp, and too long, well, burnt. I find this to be a fine line with this recipe. I had almost burnt ones the first time and fantastic ones the second time. I skipped the salt.

    Definitely use parchment paper!

    How I like my guacamole-

    ripe avocado mashed

    minced onion and diced tomato to taste

    cumin, garlic powder, red pepper flakes, and Himalayan salt to taste

    To stretch it out, I sometimes add a dollop or two of sour cream.

    This article was first published on April 17, 2014 and was recovered using AI and web.archive.org.