Meat, fish and dairy products like cheese and milk are encouraged. Fruit and vegetables are limited depending on which plan you follow.
Typical menuIn general, low-carb diets focus on meat, poultry, fish, dairy products, eggs and some nonstarchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole-grains.
Many people suffer from tragic food allergies and some don’t even have an idea that it exists in them. The allergy is a result of the body’s reaction on introducing the kind of foods which cannot or are difficult to get digested by the system. As soon as this food get digested and penetrates to the bloodstream, few food nutrients or other components of food are eliminated by the body. The antibodies and many other elements have the tendency to fight back. From then, the symptom of allergy becomes apparent.
Major symptoms of this allergy caused by food are swollen and itchy eyes, swollen hands, closing of throat and larynx, burning sensation of lungs as a result due to thinning of the body’s tissue lining.
When dealing with the allergy, whatsoever the conditions may be, be it severe or moderate, it should be learned. This includes learning about the suitable options for fighting and preventing food allergies and finding out the causes for the allergic reactions. There is a book entitled to food allergy survival guide which could answer all your problems.
The book shares the kinds of food consumed by the people and gives you detailed sections on how to precede with main allergens like diary, eggs, gluten, wheat, peanuts, corn, fish, yeast and shellfish. Every section includes explanations regarding the variety of foods that should be avoided by people who suffer from allergy dealing with restaurants, reading labels correctly in relation with dangerous types of foods, preparing variety of foods and practicing healthy and easy alternatives.
This guide is highly and technically sound. It is comprehensive and readable. People who suffer from the allergy will never feel left out because it helps them to widen their horizons and maximize their hopes of eating the food they truly love. This happens when they follow cautions properly. This is indeed a great and an informative book where you could get common answers to general questions, how to take advantage of learning food issues and health, advice from experts, delicious recipes and complete nutrition guides.
Food allergy survival guide tackles few very important health problems that includes effective ways of proceeding with skin tests for determining allergy and sensitivity, food triggers, how allergies caused by food are related with chronic illness like asthma, arthritis, ADHD, diabetes, kinds of food which affects the baby’s health while breastfeeding, changes in emotions and behaviors as allergic reaction takes place, how to distinguish sensitivity of food, queries which should be asked to an allergist, food intolerance, practicing processed kinds of food, food allergy, how to maintain eating health foods by way of non allergic substitutes and how hypersensitivity of food is connected to immunological process.
Most interestingly the best part in this book is recipe area having recipes completely free from main allergens. It is simple to learn baking and cooking healthy foods by retaining texture, richness and flavor. These foods need not be tasteless or boring just because you have an allergy. Mouth watering and nourishing recipes are good like divine macaroons, ultra fudge brownies, banana bread, pound cake and chocolate cake. One hundred or more recipes eliminating cheese have been provided by Jo Stepaniak. Never worry because every recipe is provided with nutritional comprehensive analysis.
When compared to the rest of the books on dietary health, this guide on food allergy is leading the race. So, if you belong to those people affected with food allergy you must consider buying it. Medications, practice and knowledge are at your hands. One can easily deal with this allergy with a positive and a bold attitude.
If you’ve a Valentines Day dinner all planned out but are still wondering what food you can serve that won’t leave you too worn out from kitchen duty to enjoy any after hours activity later, we’ve some Valentines Day recipes that are perfect for a place on the menu.
For a romantic dish with man appeal, opt for the classic stir fried beef in oyster sauce.
Cut twelve ounces (300g) of fillet steak into thin slices, remembering to cut crosswise against the grain of the meat. Place in a bowl with one tablespoon (15ml) of rice wine or sherry, one tablespoon (15ml) of soy sauce, two tablespoons (30ml) of water and one tablespoon of cornstarch (cornflour). Mix well and leave the meat to marinate in the mixture for a minimum of thirty minutes.
Heat one eight of a cup (25ml) of vegetable oil in a wok or a large based pan. Add the meat and stir over the heat until not quite cooked, then remove and place to one side. Add another two tablespoons (30ml) of oil to the pan if necessary, and to this add three finely chopped cloves of garlic, one teaspoon of finely chopped fresh ginger root, six finely chopped small onions or large shallots and three carrots cut into small julienne strips. Add another two tablespoons (30ml) of water, stir through, cover and cook for around five minutes. Place the beef back in the pan with any remaining marinade, one tablespoon of soy sauce and one tablespoon of soy sauce. Cook for a until the carrots are tender and the sauce is thickened, then serve with rice or noodles.
For dessert, choose Super Simple Chocolate Cake. This rich, moreish concoction is flour free and can even be enjoyed by the gluten intolerant. It’s just as easy to make as it is tasty.
Heat your oven to 350 degrees or gas mark four, and then melt eight ounces (200g) of good quality chocolate together with eight ounces (200g) of unsalted butter. Remove from the heat and carefully beat in eight ounces (200g) of sugar. Once this is done, thoroughly beat six eggs into the mixture, one at a time. Now stir in eight ounces (200g) of cocoa powder until no traces of powdery residue remain. Pour into a nine to ten inch (22cm to 25cm) springform baking pan that’s been greased and lined with waxed paper and bake for forty to fifty minutes or until a skewer inserted in the cake comes out clean.
Allow to cool inside the pan for ten minutes or so before carefully removing from the tin and peeling away the waxed paper. Serve with fresh strawberries or raspberries and a generous drizzle of chocolate sauce.
These delicious and indulgent Valentines Day recipes are simple enough for almost anyone to make, and require nothing that can’t be found in the average grocery store. Enjoy your meal, and let washing the dishes wait!
Q. I am 22 and have suffered from irritable bowel syndrome (IBS) for eight months. I have tried Western treatments, acupuncture, and cut out dairy and wheat from my diet, but nothing helps the severe bloating. What can you suggest?
A. Irritable bowel syndrome is a common name for a conglomerate of bizarre, unlinked symptoms. The word ’syndrome’ refers to a collection of symptoms, which, unlike a disease, have no clearly identifiable cause. Since an actual cause for the abdominal symptoms you and countless others suffer is unknown, doctors often treat it in the same way as a stress-related problem, offering antidepressants and drugs for symptomatic relief. My opinion is that there are various possible causes, as listed below, and I often do a tongue diagnosis to find out. Sometimes, however, infections of the gastrointestinal tract or parasites in the gut are the real culprits.
An overgrowth of the fungus candida albicans (a type of yeast, which is fed by sugar) will cause bloating, gas, abdominal cramps and lethargy an hour after eating gluten-containing foods (ie, pasta or piz’a), and fungal infections, such as athlete’s foot or mouth ulcers. The signs to look for on the tongue are a heavy, white, furry coating and deep cracks.
Excess stomach acid leads to indigestion, heartburn, acidity in the mouth, a feeling of fullness, bloating (30 to 40 minutes after meals when the stomach acid mixes with bile and other intestinal secretions), irritability when the stomach is empty, and/or unbearable hunger pants. The signs to look for on the edges of the tongue are red markings and/or teeth-like impressions with semicircular ridges and serrations.
Diverticulitis, a condition where a pan or parts of the colon blow up due to repeated and excessive gas formation, causes stool masses to accumulate in these sacs. This results in constipation, and then diarrhoea when they are full. If the two are alternating, the chances are that you have diverticulitis.
Constipation causes flatulence and/or lower abdominal bloating. The tongue will have a thick white coating at the back.
Since you have excessive bloating, it seems likely that you have excess stomach acid, and there is also a possibility of candida or yeast overgrowth in the gut. Although I can’t diagnose the exact cause, I will give you a general treatment plan. Stick to the following regime for three months:
Breakfast Porridge with milk cottage cheese with manuka honey; soft boiled or poached eggs; rice or oat cakes; peeled apples or pears, melon, banana, papaya with live yoghurt and drink mint tea.
Main meal Soft and overcooked foods such as minced meal chicken and turkey (grilled, steamed or poached); fish without skin; mushy white rice; lentils (well soaked first); mashed potatoes and other root vegetables; heads of cauliflower, broccoli and asparagus; plain wheat-free pasta with olive oil, and rice pudding or custard sweetened with manuka honey.
Snacks Oat or rice cakes; pancakes (made with non-wheat flour); fruit (from the breakfast list); hazelnuts and walnuts.
Strictly avoid yeast produces; citrus fruits; hard nuts, including almonds and peanuts; rich curries; chillies; fried and canned foods; white wine; champagne; beer, and excess sugar.
Eat slowly, chewing your food thoroughly. Drink two glasses of water when you wake up, then massage the abdomen clockwise. Drink water 30 to 45 minutes either side of a meal and only take sips during a meal, if you wish.
Rest for ten to l5 minutes after lunch to activate digestion.
Exercise Walk for five to ten minutes after your evening meal. Find out more about controlling various digestive problems through diet in my book Dr Ali’s Nutrition Bible.
Supplements Detox Powder: for three months, soak half a teaspoon in a cup of hot water at night and drink first drink in the morning to help candida or yeast overgrowth. Calciprite (Rasastrala): take one tablet twice daily for three months to regulate stomach acid and reduce gas. lf constipated, take Qurs Mullayan : one at bedtime for two months. Avoid over-the-counter painkillers.
Yoga Practise the cleansing breath twice daily. Sand or sit comfortably, arms loose, upper back straight and shoulders back Close your mouth, look straight ahead and inhale deeply through your nose. Then breathe out quickly, pulling in your stomach. Pause, then repeat 25 times. (For more details, see Therapeutic Yoga by Dr Ali and Jiwan Brar.
PMS known as Premenstrual Syndrome affects about one-third and one half of American Women. Symptoms vary for each individual, there are about 150 symptoms known, some are breast tenderness, anxiety and food cravings. PMS usually occurs about 10 days to 2 weeks before the menstruation.
Many don’t know but food can make a huge difference when it comes to going through the cycle. Calcium has a mood lifting chemistry. Researcher Elizabeth R. Bertone-Johnson, ScD compared women who had PMS and those who had mild symptoms for over a ten year period. Her and her team discovered that women who drank or ate 1,200 milligrams of calcium and 400 IU of Vitamin D were less likely to develop mood swings, bloating, pre-period cramps and other related symptoms.
The group had about 4 servings of fat-free or low-fat milk, orange juice, low-fat dairy or yogurt. According to research psychologist James G. Penland, PHD says that calcium controls the hormone in the brain that is known to affect the mood. This mineral also relaxes the muscles which contracts when cramping.
Magnesium also controls mood swings during your period. A number of studies have shown that women who lack magnesium in their bodies are the ones with PMS. If you have low levels of this mineral, you probably have low levels of dopamine, it is a brain chemical that affects the mood, says Melvyn Werbach, MD, assistant clinical professor of psychiatry at the University of California, Los Angeles, and author of Healing Through Nutrition and Nutritional Influencies on Illness.
After doing a study on 28 women for a 2 month period, those who had a serving of 360 milligrams of magnesium a day had less depression, mood swings, bloating, cramps and other symptoms. Vitamin B6 is good for lowering premenstrual syndrome effects such as depression, irritability and fatigue. Vitamin B6 also helps balance hormones by lowering the levels of estrogen says Dr. Werbach.
We tend to have a sweet tooth during PMS because our blood sugar levels tend to be low. No one knows why this happens and when we get the cravings for something sweet it usually isn’t something healthy that comes to mind. Cookies, chocolate, cake, etc are the first to think of. When having these cravings carbohydrates calms the sweet tooth because they absorb more slowly then sugary foods.
Some doctors recommend that we eat whole-grain pasta, whole-grain cereal or bread every 3 hours to control the sugar cravings during PMS. Certain women might not be able to eat wheat because it contains gluten it’s a protein that can increase bloating and weight gain. Good sources of complex carbohydrates are rice cakes topped with a little peanut butter, oatmeal, whole-grain cereal, dried beans, fruits, vegetables and legumes.
Carrots, turnips, and parsnips and dark green leafy veggies like collard greens and mustard greens are concentrated sources of calcium and magnesium. Watch out for foods high in saturated fat too. Fatty foods make premenstrual symptoms worse. Eating foods in Omega-3 fatty acids helps control it as well. Salmon, chunk light tuna and Spanish mackerel are loaded with this nutritional mineral. There are vitamins you can take as well like an Omega-3 health supplement which relieves muscle cramps. It is also good for healthy hair and nails.
Lorna Darden
In recent times when hosting a party we are growing more concerned with catering to special dietary needs. A good host would never invite a vegetarian friend over for dinner and not provide for their dietary preferences. Your wedding is the first and possibly the biggest party that you will ever host as a couple and so you should remember considering your guests special needs.
You and your spouse to be may also have dietary preferences, it would be no fun if you could not enjoy your the food at your own wedding because it did not cater to your preferences.
Planning a wedding involves many details and the more details that you add the more flustered you could get. Here are some tips for planning a vegetarian and/or vegan wedding.
The first thing I would offer for consideration when planning a special diet wedding is identifying your vegetarian guests and your vegan guests. While it sounds like their needs would be the same, they are not. I have a very good friend and he is a Vegan, I often feel really bad when we are invited to a wedding or formal party. They never know how to cater to him. A Vegan is a strict vegetarian that consumes no animal or dairy products. As in my friends case they might be very specific as to the preparation of their food as well.
Most catering halls will offer vegetarian alternatives, ask them about these alternatives. Chefs are expanding their menus to include delectable vegetarian dishes. Vegetarian cuisine has come into its own and there is no reason to have to settle for pasta primavera or stir-fried veggies. Vegan alternatives are also available even in the dessert area, I have tasted them and they were very delicious. Please be mindful that a plate of broccoli is not a very considerate Vegan alternative. I say this because when I attended a wedding with my friend, this is what they offered him when he stated he was a vegan.
If only one or two of your friends are Vegans consider asking if you could bringing in a specialty dish from a Vegan caterer or restaurant. If your catering hall has a problem with that alternative, you need to stress to them that they are unable to furnish you with the options you need for your guests.
As a couple if you are choosing to have a vegetarian wedding, start by expressing your choices to your family, especially if they are contributing in some way to your wedding. If you are hosting a vegetarian wedding you may have to think in reverse and speak to your caterers about offering some meat options to your guests.
When considering a full vegetarian event you want to consider a caterer that offers a varied and interesting menu. Talk to your caterer feel free to offer recipes or menu suggestions, I am sure they will be happy to be able to add these recipes to their repertoire. Consider a Kosher caterer as their special preparation rules prohibit meat and dairy in the same meal. They would have also have access to countless meatless meal options. A large part of Indian cuisine include vegetarian options as well.
You should definitely aim for a delicious, innovative and varied menu.
Vegan cakes are also on the rise as individuals are facing lactose, gluten and peanut allergies. I have had the pleasure to meet an excellent baker who caters to special dietary concerns when she bakes, Marney from
Vegan or Vegetarian options can extend to other aspects of your wedding. For Cruelty-Free Cosmetics check out PETA’s list of companies on The Caring Consumer”s website.
Donations to various charitable companies are options that some couples choose for their weddings, why not make a donation to an animal shelter or animal rights organization in your guests’ name.
Be Inspired to plan a great vegetarian (vegan) wedding.
We want quick abs. Why is it that most people don’t achieve this? Some of you may be working out hard and trying to watch what you eat. So why so little results?
There are 3 main reasons why people don’t lose weight and don’t get those muscle abs.
1. They are not working out in the right way. 2. They are not eating properly 3. They are not focused mentally With the right workout abs diet, exercise routine and good mental attitude, you can see a flat stomach in 90 days and muscle abs in 6 months or less. In this article I will be talking about number 2 reason, eating properly. Too many of the wrong calories, not choosing healthy snacks & not eating at the optimum times of the day will put a halt on people’s fat loss progress.
There is a lot of confusion when it comes to dieting. It doesn’t surprise me, with so much bad information out there on the latest ‘fad’ diets, slimming pills, and supplements, people have become confused when it comes to fat loss.
I will point out 6 powerful ways to get Flat Abs Fast in a healthy way. You want a diet that will help your metabolism work at the optimal level. One of the ways you can speed up you metabolism is by changing the way you eat.
1. Don’t just eat 3 meals a day, which has become the standard norm, make your meals smaller and eat 5 to 6 times a day. This will help your metabolism increase. It will help you burn calories, burn the fat right off your body fast and develop those muscle abs. 2. Eat Protein in every meal because it builds muscle tissue which in turn, burns fat. Also, Protein tends to fill you up more, so you are less inclined to over-indulge. We All have different protein requirements that may differ from person to person, however, recent studies show that people whose diets were made up of 55% protein and 45% carbs, lose more weight than those who ate the reverse. Chicken, Fish, Eggs, and Nuts are great sources of protein. 3. Avoid Wheat and Gluten Wheat and gluten are hard on the digestion system. Try to stick with rye, corn, millet and wheat free breads. You will see wheat in a huge portion of our foods like…bread, cakes, biscuits etc. 4. Be Wary Of Some Dairy Products Dairy products, with the EXCEPTION of eggs, full fat live yogurt and butter, are heavily processed and use pasteurization and homogenization in order to maintain shelf life. These processes kill off all the enzymes required to properly digest them meaning your body has to work overtime to digest them. 5. Stay Away From Foods Containing Sugars Stay away from foods with additives, preservatives and emulsifiers. You can find them by seeing foods that end with o-s-e. For Example.. Sucrose, glucose, dextrose, lactose and maltose. These should be avoided like the plague! There are toxic to your system and put on the pounds.6. Avoid Alcohol Achieving flat abs fast is about burning more calories than you consume. Alcohol can increase your appetite (Meaning you crave more carbs) which will result in adding more consumed calories. Alcohol is also a potent sugar. Not a good choice if you are wanting to burn fat and develop muscle abs. It can also put stress upon your liver, kidney and adrenal glands. This increases your body fat storage.
EAT plenty of fresh fruit, fresh vegetables and good organic protein sources.
More Foods to avoid that will put the pounds on… * White Bread or flour * Fructose Corn Syrup * Pop/Soda * Candy * White Sugar * Desserts * Heavy pasta sauces * Deep fried foods * Most Fast foods like Hotdogs, hamburgers etc. (high in FAT)
Snacking with the right food in between meals can speed up your metabolism which means you burn calories at a quicker rate. Try breaking your daily food intake into 5 to 6 portions and eat at 2-4 hour intervals. This will ensure a steady flow of nutrients without leaving much fat for storage.
Changing your eating habits is vital to getting flat abs fast. Taking the steps in making these changes will not only give you better health but is necessary for getting those sexy muscle abs; all worth the effort.
Secrets for Revving up Your Metabolism, Stripping Off Stubborn Belly Fat, and Getting Rock Hard Sexy Abs FREE REPORT HERE! http://exerciseforabs.info
For facts you MUST Understand if You Are Ever Going to Lose Your Belly Fat and Get SixPack Abs Click Here http://www.squidoo.com/workoutabs
Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.
The good news is that your tastebuds don’t have to suffer if you don’t want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.
Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
——————————————————————————–
Protein Fudge Nuggets
These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you’d like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
——————————————————————————–
Pumpkin Pancakes
When you’re craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 – 4″ pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
——————————————————————————–
Protein Jell-O
When you’re craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour – to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that’s finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
——————————————————————————–
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbs
——————————————————————————–
Protein Waffles
These are a very convenient way to get your protein and carbs in. They make for the perfect transportable post-workout meal if you would rather do something other than a shake. To make a complete meal out of them, spread some peanut butter between two waffles.
1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)
1/3 cups of cooked oats (cooked in the microwave with slightly more water than called for)
1 egg white
1/8 tsp (or a few drops) of maple extract
1/8 tsp of baking powder
2 Tbsp sugar free maple syrup (optional)
Combine all the ingredients into a sticky batter and then pour into a waffle iron. Cook as usual, until golden brown. Drizzle with sugar free maple syrup if desired.
Nutritional Info (per recipe)
300 calories
41 grams protein
5 grams fat
22.7 grams carbs
——————————————————————————–
Mock Cinnamon Buns
While this probably won’t taste exactly like a Cinnabon, it might just do the trick to quell the craving for something sweet and cinnamony.
6 egg whites
1-2 packets artificial Sweetener
½ tbsp vanilla extract
1 tsp cinnamon (can use more if desired)
Fat free vanilla coffee creamer
First separate egg whites from yolks and place whites in a bowl. Next add in one packet of sweetener along with vanilla extract. Whisk this together well. Place in the microwave for about 3 minutes and thirty seconds, stirring half-way through. Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs. Finally, drizzle with some fat free vanilla coffee creamer.
Nutritional Info (without creamer)
95 calories
21 grams protein
1 gram carb
0.7 gram fat
——————————————————————————–
Muscle Building – Low Carb Cheesecake
This is the perfect way to replace an otherwise diet-damaging dessert with something that is more nutrition friendly.
2 cups cottage cheese
2 eggs
1/2 cup sour cream
1/2 cup vanilla powder
1/4 cup Splenda
1 teaspoon vanilla extract
2 tbsp sugar free jam
First preheat your oven to 375 degrees. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour this into a sprayed pie pan and then swirl the sugar free jam through with a knife. Place the cake on the top rack of the oven with another pan filled with water on the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes 8 servings
Nutritional Info (per serving)
110 calories
4 grams fat
4.5 grams carbs
14 grams protein
——————————————————————————–
High Protein Bread
For those of you who have trouble getting in all your protein requirements, it helps if you can sneak it into other foods that are normally lower in protein content. The following is a recipe for protein bread, which works great for those who are also dieting and trying to reduce their carb count. If you are not dieting but rather trying to gain muscle, up the calorie content of the bread by spreading a thick layer of natural peanut butter on top. You’ll have a high calorie snack that won’t lead to an increase in insulin levels, which can promote fat storage in certain situations.
1 tsp yeast
1 cup vital wheat gluten
¼ cup protein powder (any flavour however if you are planning on using spreads, vanilla or unflavored will likely work best)
1/3 cup wheat bran
½ tsp salt
2 tbsp flaxmeal
2 packets of sweetener
1 tbsp olive oil
1 egg
½ cup water
Combine yeast, wheat gluten, protein powder, wheat bran, salt, flaxmeal and sweetener in a bowl until well blended. In a separate bowl stir together the olive oil, egg and water. Slowly add the wet ingredients to the dry ingredients and stir until moistened. Transfer to a greased bread loaf pan and bake at 375 degree Celsius for 20 minutes or until brown. Makes 12 slices.
Nutritional Info (per slice):
80 calories
2 grams fat
11 grams protein
13.5 grams carbs
——————————————————————————–
Protein Crepes
Looking for something different for dessert? Why not try a high-protein crepe. Fill these with your favourite fruit and top with whip cream, peanut butter or cottage cheese, or alternatively use them as part of a main course as a wrap for tuna salad, chicken breasts and veggies or whatever favourite creation you come up with.
1 cup egg whites
1 scoop vanilla protein powder (if using these for dessert, you may want to use strawberry or chocolate flavoured powder instead)
1 tsp vanilla extract
Begin by whipping together the egg whites and protein powder. Then stir in vanilla extract. Next heat a non-stick skillet over medium heat and then once heated, pour the batter into the skillet so there is just enough to thinly cover the bottom. It is a good idea to remove the pan from the heat while doing this so the batter will spread evenly.
Allow to cook over medium heat until small bubbles begin to form on the top. Then flip it over and cook once again until finished.
So next time you’re looking for some good muscle building recipes, packed with protein to give your body the amino acids it needs, give one of these a try.
With regard to the nutritive qualities of brown bread, Professor Jago (who I think one of our highest authorities) says that whole meal, and flour from which the bran and germ have not been removed, do not keep well. These bodies contain oil and nitrogenous principles, which readily decompose, producing rancidity and mustiness in flavor. Not only do these changes occur in the flour, but they also proceed apace in the dough. The diastastic bodies of the bran and germ attack the starch, and more or less convert it into dextrine and maltose; they further attack the gluten, and that remarkably elastic body which confers on wheaten flour, alone of all the cereals, the power of forming a light, spongy, well-risen loaf. The gluten, under the action of the bran and germ, loses its elasticity, and becomes fragile and incapable of retaining the gas produced during fermentation; the result is heavy, sodden, indigestible bread. Evidence of this is found in the fact that while whole-meal loaves are so excessively baked as to produce a crust two or three times the ordinary thickness, the interior is still in a damp and sodden condition. This is the effect of bran in whole-meal. “Not only, then, on the ground of nutritive value may the use of a pure white loaf be urged, but such bread is more healthily made, and will be sweet and free from acidity when whole-meal and dark breads are sour and unwholesome. It has also been pointed out that the nutritive constituents of the bran are so locked within it that they escape unaltered from the human body.” Such, in brief, is Professor Jago’s opinion of whole-meal, and bread made from it. My own opinion is that Darwin’s theory of the survival of the fittest is very forcibly illustrated in the milling of cereals, and the adoption of food most proper for the human system. We have had brown bread and white bread before the public from time immemorial, and what is the result? Why, for every sack of wheat-meal bread which is baked we have a thousand sacks of fine or white bread. And what of our hospitals and our army and navy, with medical men at the head of them, watching the results of this food or that food, and its effects on the human body? I admit that brown bread does suit some constitutions; but to the majority of people it is nauseous, frequently causing flatulency. I will just quote another good authority — Professor Charles Graham. In his lecture upon ”The Chemistry of Bread-Making,” delivered before the Society of Arts in December, 1879, he said: “As regards the importance of the constituents of bran, I say that the analyst, and the physician who makes use of the analyst as his supporter, in bringing before us the importance of brown bread as compared with white, and who assert that in rejecting the bran we are guilty of a serious waste of flesh-forming and bone-forming material, should not take a mere chemical analysis as all-sufficient to establish their point. A table showing, from an analyst’s point of view, the comparative merits of various substances for feeding purposes, shows hay to be of high value as a food, and even oat straw — as, indeed, every farmer knows from experience. Still more valuable for their heat giving, and especially for their flesh-forming, materials, are linseed- cake, rape-cake, and decorticated cotton-cake. Now those who hold, from mere chemical analysis, that bran is of such high value as a food material that its omission from flour would meet with grave censure, should, from a similar analytical standpoint, urge us to eat hay, oat-straw, linseed and cotton cakes. Doubtless these substances are of high value as food for cattle, because the herbivorous oxen can digest and utilize them with ease; not so with man, who would starve in a field where a cow or a sheep would fatten. As with hay or linseed cake, so with bran; I hold that the best mode of digesting such food substances is first of all by the aid of our hoofed friends, to convert them into milk or cream, or bacon, beef, or mutton.” Now these are the scientific opinions of two of our very highest authorities. But of late I have been making brown bread out of a blend of cereals made and milled by an enterprising firm of millers in the North of England, and I must really say that it meets a long-felt want, as it produces a brown loaf which is free from that nauseous taste of which complaint is so often made with brown bread, and has a good nutty flavor of its own. In conclusion, let me say that we have reason for great hope for the future of the Bread and Confectionery trade. Many earnest minds are devoting both time and money to the development of this important industry, and their efforts cannot fail to result in bettering the knowledge and lightening the labor of the practical baker.
In today’s fast paced world, many of us sacrifice quality food for expediency’ s sake. When it comes to fresh bread, it doesn’t have to be that way. Bread maker machines are one of the greatest inventions sitting on the modern kitchen counter.
I love my breadmaker (a.k.a the bread machine, a.k.a. The Great White Wonder Cube!). It makes great bread, with less than half the work and time of conventional methods. There are a few things they don’t tell you in the provided recipe book, though. The moisture content in flour can vary, depending on age and environment, and no matter how rigorously you follow the recipe, sometimes it’s not going to work out perfectly. There are a two ingredients we can add, though, that will ensure they turn out wonderfully, every time.
Vital Wheat Gluten
Gluten is grain protein and not all flours have the same protein content. Bread flour has a higher protein content than all-purpose flour and cake flour has less. Bread flour costs more than all-purpose flour, but it will work just fine for making bread if you supplement the gluten content. Instead of buying several different kinds of flour for every little thing you do, buy all-purpose flour and add wheat gluten when making bread. It’s not expensive and you need to use very little, about two teaspoons per loaf, so a single can will last you a long time.
When adding wheat gluten to a breadmaker recipe, you’ll get the best results adding it to the pan with the flour. The manufacturer of my bread machine recommends adding the water before the flour, so I add the wheat gluten right after I put in the flour to keep it away from the water.
Dough Conditioner
The second secret ingredient is dough conditioner. Different commercial dough conditioners contain different ingredients – commonly a combination of wheat gluten, yeast and other chemicals such as ascorbic acid (a form of vitamin C), ammonium chloride, DATEM (an emulsifier), different calcium salts and sometimes soy.
It’s a common problem with bread makers that have vertical pans to have a lighter crumb at the top of the bread loaf and a denser crumb at the bottom. Dough conditioners help solve this problem by strengthening the texture and giving a more consistent rise, leading to a more consistent crumb.
As with wheat gluten, you don’t need much. Very little in fact. For a 1 1/2 pound loaf, I find that a mere 1/4 teaspoon of dough conditioner is enough to give me excellent results.
Whether it’s wheat gluten or dough conditioner, you’ll want to check the suggestions on the package for suggested amounts. With the dough conditioner, different brands will give you different results.
Find more bread maker recipes and tips or other free recipies from John.