Coconut Rice
Posted: January 21, 2012 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a commentThis dish a a perfect example. I love Thai food, but with it’s emphasis on rice it is carb heavy. As rice is a gluten free grain, it is ok to eat occasionally. The way to handle that is ANY time you eat more carbs than usual, balance it with adding more fat. This allows the body to take in the carbs slower so that it does not spike the blood sugar so drastically.
Example; Cannot resist that slice of bread while waiting for your dinner at a restaurant? Slather the bread generously with butter.
The Fluffiest Coconut Rice
From Bon Appetite
Ingredients
- 2 cups jasmine rice
- 1 cup coconut cream
- 1 1/2 tablespoons sugar
- 1 teaspoon kosher salt
Rinse rice in a large bowl with cool water until water runs clear. Drain rice.
- Combine rice, coconut cream, sugar, salt, and 2 cups water in a medium saucepan. Bring just to a boil, stirring to dissolve sugar, then cover and reduce heat to low. (Alternatively, cook rice in an electric rice steamer.) Cook until rice is tender and liquid is absorbed, 40–45 minutes. Fluff rice with a fork; cover and let sit for 20 minutes.
Paula Deen is Announcing She Has Diabetes
Posted: January 15, 2012 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's | Tags: diabetes, eating low fat, Paula Deen Leave a commentPaula Deen — the queen of high-calorie, Southern cooking — is about to come clean and confess that she can’t eat her own dishes anymore because she has diabetes.
The Georgia-born chef — a Food Network star who has written five best-selling cookbooks — has been trying to keep her condition a secret, even after the National Enquirer reported in April that she has Type 2 diabetes, which is often associated with fatty foods and obesity.
Sources say Deen, 64, who never addressed the diabetes question, has worked out a multimillion-dollar deal to be the spokeswoman for a pharmaceutical company and endorse the drug she is taking. To Read More…
Paula Deen is criticized for cooking high fat, high sugar cuisine. Barbara Walters asked her, “You tell kids to have cheesecake for breakfast. You tell them to have chocolate cake and meatloaf for lunch. And French fries. Doesn’t it bother you that you’re adding to this?”
“Maybe she’ll retire “Paula’s Brunch Burger,” which features a fried egg and bacon atop a burger served between glazed doughnuts instead of a bun”.
Millie; The statement here that her high fat, high sugar cuisine is the problem is only half right. I went to her site and perused through about 20 recipes and what I found was recipes with no fat in them, not one recipe called for butter, many called for vegetable oil. Most recipes had a very high percentage of carbohydrates. Hey Paula; did you give any thought to simply LOSING WEIGHT and changing your diet?
And THAT is the problem with her food- Not the fact that her food is high fat, it’s that it’s the he wrong fats and too many carbs, too much emphasis on desserts.
BUT the bigger problem here is this woman’s decision to make money off of having diabetes! Her decision to partner with a pharmaceutical company instead of learning what great nutrition is mirrors most peoples attitude about their health nowadays..take a pill, that’ll take care of it.
WAKE UP AMERICA- Diabetes is completely preventable and totally treatable by SIMPLY CHANGING YOUR DIET. That’s right- control your carb intake, stop eating grains, add way more high quality fats and proteins to your diet…and you’ll get well. This is Not information that your doctor, or the pharmaceutical companies want you to know. Read this article about a young man I met last year who had just been diagnosed with diabetes. The advise Mayo Clinic gave him is absolutely criminal.
Read these posts to learn more;
Grain Based Diets Better for Everyone
What We have Been Taught About Nutrition HAs Been a Big Fat Lie
Why You DON”T Want to Do This!
Posted: January 14, 2012 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's, Non-Toxic Choices Leave a commentStorage Tip: Use an Enamel Coffee Pot for Olive Oil
The enemies of olive oil are air and sunlight which cause oxidation and loss of flavor. There are many ways to protect your olive oil, but the most popular is to store your oil in a tinted bottle with a spout.
Here is why you do not want to do this;
Notice they say that “The enemies of olive oil are air and sunlight”. That should read the enemy of any oil is oxygen and light. When vegetable oils are removed from the foods they came in originally they immediately, upon exposure to oxygen begin to be rendered rancid. Not one day later, not 3 weeks later, immediately! when each fat molecule in non-saturated fats are exposed they are then rancid, These oils should be used in extreme moderation, as a very small part of our fat intake, and they should never be heated. Ever. When heated they are highly carcinogenic.
Personally, I rarely eat vegetable oils because when rancid (always) or heated they contribute to heart disease. I get these type of fats from the foods they came in, by eating them whole; olives, nuts, avocadoes, green leafy vegetables.
BUT, if you are going to buy olive oil, follow these guidelines;
- Buy only organic, virgin.
- Buy in a small amount, in a dark bottle, from a store which has a fast turnover.
- Keep MOST of it in the freezer, if you use it quickly keep it in the refrigerator tightly closed, in the dark.
- Use no more than a Tablespoon or so a week and always use fresh, never heated in salad dressings and mayonnaise.
- Again; never cook with it.
For more info- Why You Should Be Cooking with Saturated Fats
A Lower Glycemic Energy Bar
Posted: January 4, 2012 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a commentHere is a recipe for an energy bar that is way lower on the glycemic index due to the lower coconut cream, coconut and nuts. Bear in mind though that I am not an advocate of eating these often, but we all get stuck hungry or with no other choices sometimes.
Millie’s Energy Bar
1 cup almonds
1 cup cashews
3 T Almond Butter
2 cups dried cherries
1 cup grated coconut
2 T. Coconut Cream – Available from Tropical Traditions or at your health food store, called coconut butter.
1 T. Raw Chia Seeds
½ t. Stevia
½ T. cinnamon
1 t. vanilla
1 T. orange zest- use a micro planer and you will get just zest, none of the pith that is bitter.
Pinch Sea Salt
- Heat the oven to 350°F and arrange a rack in the middle. Place parchment paper in an 8-by-8-inch baking pan; set aside.
- Place almonds on a rimmed baking sheet in a single layer and bake, stirring halfway through, until fragrant and light golden brown, about 10 minutes. Transfer to a wire rack to cool completely.
- Place apricots and dried cherries in the bowl of a food processor fitted with a blade attachment and process until finely chopped, about 1 minute. Transfer to a small bowl.
- Place cooled almonds and the cashews in the food processor and pulse until finely chopped and the texture of fine meal, about 25 (1-second) pulses. Add dried fruits and process, stopping to scrape down the sides as needed, until nuts and fruits are combined are finely chopped, about 45 seconds. Add almond butter, orange zest, vanilla, cinnamon, salt, and process until evenly combined, about 45 seconds. Transfer mixture to a large bowl.
- Using your hands, knead the coconut into the mixture until evenly mixed, about 3 minutes.
- Transfer mixture to the prepared baking pan and, using your hands, pat it into an even layer to the edges of the pan. Fold the waxed or parchment paper over and press down on it with the bottom of a measuring cup or a flat-bottomed cup until the mixture is firmly packed and the top is smooth. Freeze for 30 minutes or refrigerate overnight.
- Lift the paper and the energy bar slab out of the pan and place on a cutting board. Remove the paper. Cut into 4 squares, then cut each square into 4 (4-by-1-inch) bars to form 16 bars total. Wrap each bar in plastic wrap. Store at room temperature for up to 5 days or freeze for up to 3 weeks.
Cast Iron Cookware- Or, How to Get Rid of that Toxic Non-stick Stuff you’ve Had Forever.
Posted: January 1, 2012 Filed under: In The Kitchen with Millie- How To's, Non-Toxic Choices 4 Comments
A heavy, but essential, addition to the kitchen, cast-iron cookware is dependable and full of history.
The other day someone asked me how I cooked eggs or hash browns without a non-stick skillet. I told them I used my 100 year old cast-iron skillets, wonderfully non-stick because I keep them seasoned correctly, never, ever use soap in them…eggs and hash brown slide right out. I have a 6 inch skillet, 2 12 inch skillets, a 12 inch round griddle with a handle, a 30 year old 12 inch Dutch oven with a lid and an antique cast iron waffle maker with a iron ring to use on the stove top.
They all perform beautifully. There is no reason to pay more for a pre-seasoned pan, or pans such as La Crueset with enamel that cost a small fortune. These pan are non-stick when seasoned, and kept that way.
Besides being an ideal heat conductor, cast iron heats evenly and consistently, it is inexpensive and will last a lifetime (actually several lifetimes) with proper care, and it is an old-fashioned way to cook non-stick. When well seasoned, a cast-iron pan will be stick resistant and require no additional oil.
The benefits of cast-iron pans are terrific: Foods glide out of it as from no pan made with Teflon; it goes from stove to oven; no special utensils are needed to cook in it and cleanup is a cinch. It’s time people realize the culinary wonder that a cast-iron pan can be!
As a chef, I consider cast-iron pans to be precision cooking tools, as these dependable pans enable precise control of cooking temperatures. Their heat retention qualities allow for even cooking temperature without hot spots. Cast-iron pans can be used on top of the stove or to bake in the oven. All our grandmothers had cast iron skillets and stove-top griddles. In fact, your grandmother swore by it and the pioneers depended on it.
If you don’t own a cast-iron skillet, it’s well worth the time and money to invest in one. You can find them for sale on the internet, at cook stores everywhere, thrift stores, flea markets, or you can scour the tag and yard sales for one that might look as if it has seen better days. If the pan is rusty or encrusted with grease, buy it anyway. Don’t worry! I’ll tell you how to get that new or old one into shape so you can enjoy it for a lifetime of non-stick cooking. You’ll be able to pass the pan on to your own children and grandchildren.
To season a new pan, or re-season one you have been abusing;
All new (not old pots) cast-iron pots and skillets have a protective coating on them, which must be removed. American companies use a special food-safe wax; imports are covered with a water-soluble shellac. In either case, scrub the item with a stainless steel scouring pads (steel wool), using soap and the hottest tap water you can stand.
If the pan was not seasoned properly or a portion of the seasoning wore off and food sticks to the surface or there is rust, then it should be properly cleaned and re-seasoned. Seasoning a cast iron pan is a natural way of creating non-stick cookware. And, like you cook and clean the modern non-stick cookware with special care to avoid scratching the surface, your cast iron cookware wants some special attention too.
You season a cast iron pan by rubbing it with a relatively thin coat of neutral oil (I stress a light coat of oil).
NOTE: NEVER use vegetable oils (canola, sunflower, etc.), or shortening (like Crisco shortening) to season your pan. These oils get very sticky when heated (the same as they do in your arteries!!) Use coconut oil or lard for seasoning your cast iron pans. You can also use butter.
Place the cast iron pan, upside down, in the oven, with a sheet of aluminum foil on the bottom to catch any drips. Heat the pan for 2 hours in a 250 degree oven. Once done, let the pan cool to room temperature. Repeating this process several times is recommended as it will help create a stronger "seasoning" bond.
The oil fills the cavities and becomes entrenched in them, as well as rounding off the peaks. By seasoning a new pan, the cooking surface develops a nonstick quality because the formerly jagged and pitted surface becomes smooth. Also, because the pores are permeated with oil, water cannot seep in and create rust that would give food an off-flavor.
Your ironware will be slightly discolored at this stage, but a couple of frying jobs will help complete the cure, and turn the iron into the rich, black color that is the sign of a well-seasoned, well-used skillet or pot.
Never put cold liquid into a very hot cast iron pan or oven. They will crack on the spot!
Be careful when cooking with your cast-iron pots on an electric range, because the burners create hot spots that can warp cast iron or even cause it to crack. Be sure to preheat the iron very slowly when using an electric range and keep the settings to medium or even medium-low.
Important:
Unless you use your cast-iron pans daily, they should be washed briefly with warm (not hot) water and a green scrubbie, then rinsed and thoroughly dried in order to rid them of excess surface oil. If you do not do this, the surplus oil will become rancid within a couple of days. After you clean the skillet (and this is easiest if you clean it while warm), rub a small amount of coconut oil over the surface.
Remember – Every time you cook in your cast-iron pan, you are actually seasoning it again by filling in the microscopic pores and valleys that are part of the cast-iron surface. The more you cook, the smoother the surface becomes!
Cast iron is 50 percent pig iron and 50 percent steel. It’s cooking properties have been championed and cherished for generations.
I use only cast iron or triple bottom stainless steel to cook. Cast iron for frying or scrambling eggs, frying bacon or steaks, sautéing onions or other veggies. Never cook acidic food such as tomatoes in cast iron, you will remove the seasoning.
I use my cast iron Dutch oven for sautéing roasts or other cuts of meat that I need to brown first, then finish in the oven. My favorite is a Provencal Chicken that I make a little bit of dough to seal the lid to the pot. It seals it completely and when the seal is broken the steam coming out with the smell of chicken, herbs and garlic is amazing!
The technology for making cast-iron cookware has come a long way in the last 100 years, but each piece is still cast in sand moulds. Yes, sand. This method goes back to the Chinese. At Lodge, the biggest cast iron company in the United States, the iron/steel mixture is melted with electro-magnetic heat to 2,500°F. The pouring of the molten metal into the sand moulds has been automated. It’s this automation that has made Lodge the industry leader–and survivor. They were also the first, and only, cast-iron company to offer a pre-seasoned pan. This means the pan is ready to go when you buy it.
This Whole Dieting Craze…
Posted: December 28, 2011 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's 1 CommentIt’s funny how the word "diet" has come to mean something you do for a time to achieve weight loss. "Diet" is what we eat each day; Humans have a diet we should follow just like all other animals. It should not vary that much from person to person; 2000 calories a day from REAL food, not products, nothing out of boxes or cans, plenty of healthy saturated fats from organic sources, organic protein from animals that are grass fed, free range, kindly treated and NATURALLY fed (NOT corn)…and don’t make it low fat…and vegetables as our main source for carbs.
When will Americans learn there are no easy, quick fixes…no gimmicks or diets that will let you do something short term, get healthy…and then go back to doing what got you there in the first place?
Let this be the year you get healthy and as a great side effect, lose that weight…
- Eat more protein
- Eat more fat
- Learn about the glycemic index and use it!
Want to learn more? Click here- Criterion Living
- Book a cooking class with a group of friends
- Schedule an appointment for a Month of Nutrition Coaching
- Use my Personal Cooking Service to jump start getting healthy…use it to learn how to eat while you are getting healthier.
Call or email me today 904-520-3448 mangogirl@comcast.net
Michelle Obama’s Food Plate
Posted: December 20, 2011 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a commentWeston Price Foundation posted this on Facebook this morning and it got me curious;
OF COURSE Americans do not adhere to these recommendation! Eating low fat and restricting food intake is ridiculous. Americans keep eating because they are truly HUNGRY! Your body will tell you to keep eating if you have not met your nutrient level needed for that day…You can take in 3000 calories a day and if a high percentage of those calories are carbohydrates too are STILL going to be hungry!
I went to the site, plugged in my stats and the first thing the site recommended was that I see a health professional to see how to gain weight! Are they kidding?? I am in perfect health at 58 years old, am 5 feet 5 inches and weigh a perfect 110 pounds. My waist is the same size as it was before I had 5 kids, I never get sick, have recovered from Meniere’s Disease, chronic allergies and sore throats, recovered a partial hearing loss, gotten rid of arthritis, acne and been teaching nutrition for 26 years. No doctor ever helped with my health issues, according to the government (obviously bought and paid for by big food, agri-food I call it) I eat all wrong. LOL!
Now don’t take this the wrong way, I’m not trying to be catty…but do I really want to look like this woman who is recommending how Americans should eat?….
While she may very well be eating how she recommends it obviously isn’t working for weight loss. Because it contains TOO MANY CARBS! And a lot of empty carbs if we follow the recommendations to eat grains. (we shouldn’t).
Wee need 50% of our 2000 calories a day to come from fat; butter, fat from meat, coconut oil, avocados. We need 30% of our calories to come from protein, NOT lean protein. The remaining 20% of the 2000 calories should be from carbs…and all of those should be from low glycemic veggies, mostly green leafy vegetables. One serving of fruit with breakfast should be all that is taken in each day…and make that one count; make it blueberries or other deeply colored fruit. Depth of color means depth of nutrients and anti-oxidants.
And enjoy some dark chocolate each day..and a little wine. Both are not only good for the soul, but are rich in anti-oxidants. Can you believe that dark chocolate isn’t even in the government data base?? Crazy!
My eBooks Coming Soon
Posted: December 14, 2011 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a commentI am on the home stretch of writing my new book, actually two new books.
Criterion Diet is a 30 Day Guide to how to quickly change the way you feel, lose approximately 20 pounds if needed, get rid of allergies and have substantially more energy. It is based on a Traditional Human Diet of 2000 calories a day that meets all of your nutrient needs. Caloric restriction is a theory that just doesn’t work when it comes to weight loss, you lose weight faster when the body is well nourished.
The book is in a 4 Week Format; a quick introduction and overview, and a week by week menu plan broken down daily with recipes and shopping list.
The Criterion Kitchen Toolbox is a guide to setting up a kitchen. It is broken into 3 parts; a bare bones, just what you need to cook for yourself, what to add to it as you can, and the ideal kitchen set up.
For each piece of equipment or utensil I give three recommendation; least expensive but good quality for the price, a moderate choice and the ideal. I give links on where to find the items and prices as well as my recommendations and why.
look for these book right around the Holidays and let them help you go into the New Year looking and feeling great!
Desserts- Gluten and Lactose Free and Decadent!
Posted: November 29, 2011 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's 2 Comments
My desserts are made with organic butter, gluten free flours, real dark chocolate, organic vanilla….in short, real food, all organic, healthy ingredients.
Muffins- These are sold by the 1/2 dozen; choices are pumpkin, zucchini, carrot cake with raisins, blueberry and plain. $12.00 per 1/2 dozen.
Cupcakes- These are available by the dozen or 1/2 dozen. Available in carrot cake, chocolate or vanilla with frosting. $14.00 per 1/2 dozen and $24.00 per dozen.
Chocolate Almond Biscotti– 
Crispy and mildly sweet these biscotti are flavored with chocolate, almonds, cinnamon and cloves. $8.95 for 1/2 Dozen
Almond Berry Tarts – Soft and buttery on the inside, crisp on the outside, these tarts are made with almond meal, real butter, and fresh blueberries. $12.95 for 1/2 dozen
Millie’s Chocolate Almond Macaroons– These chocolate and coconut delights have remained my customers favorite since I first made them. They have a hint of cinnamon. $12.00 a dozen
Pound Cake – This rich buttery pound cake is amazing topped with fresh berries. $28.00 Chocolate Pound Cake- $32.00
German Chocolate Cake – There is nothing better than a mouth watering piece of chocolate cake with coconut and roasted pecan frosting and almond cream filling. $60.00
Two Layer Cake or Sheet cake, Frosted- $45.00
Fudge Brownies- These are the best brownies you have ever eaten; fudgy, dark chocolate with a light flaky crust on top. 9 large brownies-$28.00
Gran Manier Brownies with Dried Cherries– 9 large brownies- $32.00
Gluten Free Coconut Almond Granola – This granola has gluten-free oatmeal and flours, coconut, almonds, sesame seeds, coconut oil, honey, fresh vanilla, and cinnamon. 1/2 pound- $24.00
Orange Almond Date Nut Bars– Gooey date filling, with crispy crunchy layers $18.95 a 1/2 dozen
The Best Carrot Cake ever!!! More like a fruit cake with raisins, dates, pineapple and butter cream icing..it’s amazing. It’s the most requested cake for a wedding cake. $60.00
Flour-less Chocolate Cake – this cake is lower on the glycemic index than other flourless chocolate cakes, it is made with coconut cream and butter, dark chocolate, organic vanilla beans. My diabetic clients find this is tolerated well in small amounts. If you are very carb sensitive this is the dessert for you! $45.00
Non-Dairy Cheesecake- This is an amazing cheesecake; rich, creamy, sweet but not too sweet…you will not be able to tell this from a real dairy containing cheesecake..I promise! $45.00 plain 
$60.00 flavored
Cheesecake Flavors Available: Kahlua, Chocolate, Pumpkin, Chocolate Polka Dot, Brownie
Squares, Key Lime Cheesecake with Macadamia Crust, Pumpkin Cheesecake with Pecan Crust and Gluten-free Oreo Cheesecake.
Coconut Fudge Sauce- This awesome sauce is completely organic, has organic honey and sugar for a sweetener (no corn syrup), and is amazing for dipping strawberries, drizzling over pound cake or Rice Dream Ice Cream.. 8 oz. for $9.00
Order your Thanksgiving and Christmas pies now…or any time of year! The choices are:
Pumpkin- $18.00
Pecan- 22.00
Lemon Blueberry- 18.00
Key Lime- 22.00
Raw pies; Strawberry Banana with Fig-Date Crust and Mango with Coconut Crust- 24.00
All desserts are available by special order. Please place your order 72 hours before your anticipated pick-up time. Thank you!
Time To Order Your Holiday Desserts!
Posted: November 22, 2011 Filed under: Food and it's Impact on Our Health, In The Kitchen with Millie- How To's Leave a commentOrder your Thanksgiving Pies today for pick-up tomorrow! Gluten and Dairy Free, made with all organic ingredients. You may also order gluten free pie shells; they are $4.50 apiece
Choices are;
Pumpkin– $16.00
Pecan- $22.00
Apple- $16.00
Apple Crisp– $18>00
Raw pies; Strawberry Banana with Fig-Date Crust and Mango with Coconut Crust- 24.00
Christmas orders need to be in by December 19th. The choices are;
Muffins- These are sold by the 1/2 dozen; choices are pumpkin, zucchini, carrot cake with raisins, blueberry and plain. $12.00 per 1/2 dozen.
Cupcakes- These are available by the dozen or 1/2 dozen. Available in carrot cake, chocolate or vanilla with frosting. $14.00 per 1/2 dozen and $24.00 per dozen.
Chocolate Almond Biscotti- Crispy and mildly sweet these biscotti are flavored with chocolate, almonds, cinnamon and cloves. $8.95 for 1/2 Dozen
Almond Berry Tarts – Soft and buttery on the inside, crisp on the outside, these tarts are made with almond meal, real butter, and fresh blueberries. $12.95 for 1/2 dozen
Millie’s Chocolate Almond Macaroons– These chocolate and coconut delights have remained my customers favorite since I first made them. They have a hint of cinnamon. $12.00 a dozen
Pound Cake – This rich buttery pound cake is amazing topped with fresh berries. $28.00
Chocolate Pound Cake– $32.00
Two Layer Cake or Sheet Cake, Frosted $45.00
Fudge Brownies- These are the best brownies you have ever eaten; fudgy, dark chocolate with a light flaky crust on top. 9 large brownies-$28.00
Gran Manier Brownies with Dried Cherries- 9 large brownies- $32.00
Orange Almond Date Nut Bars– Gooey date filling, with crispy crunchy layers $18.95 a 1/2 dozen
The Best Carrot Cake ever!!! - More like a fruit cake with raisins, dates, pineapple and butter cream icing..it’s amazing. It’s the most requested cake for a wedding cake. $60.00
Flour-less Chocolate Cake – this cake is lower on the glycemic index than other flourless chocolate cakes, it is made with coconut cream and butter, dark chocolate, organic vanilla beans. My diabetic clients find this is tolerated well in small amounts. If you are very carb sensitive this is the dessert for you! $45.00
Non-Dairy Cheesecake- This is an amazing cheesecake; rich, creamy, sweet but not too sweet…you will not be able to tell this from a real dairy containing cheesecake..I promise!
$45.00 plain
$60.00 flavored
Cheesecake Flavors Available: Kahlua, Chocolate, Pumpkin, Chocolate Polka Dot, Brownie Squares, Key Lime Cheesecake with Macadamia Crust, Pumpkin Cheesecake with Pecan Crust and Gluten-free Oreo Cheesecake.
Meal Delivery Service by Millie Barnes 