Monthly Archives: January 2013

Healthier Puff Pancake

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PUFF PANCAKE FRESH OUT OF THE OVEN.

PUFF PANCAKE FRESH OUT OF THE OVEN.

 

A couple of years ago my friend Sarah, the Mac-Mama, shared a recipe for puff pancake with me and we have been fans ever since.  Typically we only have puff pancake once every couple of months because it isn’t the healthiest of meals…BUT it is oh-so-good.  Being that we have been trying to eat healthier I keep trying to figure out how to make some of our favorite recipes  just a little better for us. This morning puff pancake was on my experiment radar, not just because I was craving it, but because I dreamed about it.

 

Original Sarah’s Shared Puff Pancake Recipe

Preheat Oven to 450 degrees.

1 cup flour

1 cup milk

4 eggs

1 tsp vanilla

pinch of salt

Mix all ingredients together in a bowl.  Put cast iron skillet in oven to heat-up.  Melt 4 TBSP of butter in pan (place butter in when you put it in oven, that way the pan warms up and butter melts at the same time).  Once pan is heated and butter is melted pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 152 g
Amount Per Serving
Calories

312
Calories from Fat

157
% Daily Value*
Total Fat

17.4g
27%
Saturated Fat

9.5g
47%
Cholesterol

199mg
66%
Sodium

128mg
5%
Total Carbohydrates

27.2g
9%
Dietary Fiber

0.8g
3%
Sugars

3.6g
Protein

10.9g
Vitamin A 11% Vitamin C 0%
Calcium 4% Iron 13%
Nutrition Grade C-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

 

Healthier Puff Pancake

Preheat oven to 450 degrees.

1/4 cup whole ground golden flaxseed meal

3/4 cup unbleached white flour

1 cup unsweetened soy milk

4 eggs

1 tsp vanilla

pinch of sea salt

Mix all ingredients together in a bowl.  Put cast iron skillet with 1  tbsp olive oil in it in oven to heat-up  Once pan is heated  pour batter in.  Bake for 22-25 minutes.  Will puff up and be a wonderful golden brown when done.  In our family we cut the puff pancake into 4 pieces, so the nutritional facts is based on 4 servings.

Nutritional Facts:

Nutrition Facts
Serving Size 140 g
Amount Per Serving
Calories

244
Calories from Fat

103
% Daily Value*
Total Fat

11.4g
18%
Saturated Fat

2.0g
10%
Trans Fat

0.0g
Cholesterol

164mg
55%
Sodium

152mg
6%
Total Carbohydrates

24.2g
8%
Dietary Fiber

3.0g
12%
Sugars

3.0g
Protein

11.5g
Vitamin A 4% Vitamin C 0%
Calcium 4% Iron 24%
Nutrition Grade B-
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

 

Both recipes taste AWESOME and are wonderful being topped with maple syrup, honey, apple butter, fresh fruit or whatever your favorite topping is (I sometimes eat mine plain).  Comparing the original shared recipe and the healthier version you get 68 calories less per serving with the healthier, 7.5 grams less saturated fat with the healthier version, 11% more iron, more protein and selenium…so a healthier version of a very yummy puff pancake.

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Weighted Blankets and a Long Distance Thank You

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A wonderful girls weighted blanket made by Kathy Anderson.

A wonderful girls weighted blanket made by Kathy Anderson.

 

For years I have had the privilege of working in health care and through those years I’ve worked with many amazing people.  One of those amazing young women is my friend Kathy’s daughter who has Sanfilippo syndrome (MPS-III).  To learn more about Sanfilippo syndrome please read:  https://roxannesrandoms.wordpress.com/2011/06/09/sanfilippo-syndrome/  .

 

Weighted blankets, lap pads and vests can be a very beneficial, non-invasive, non-drug therapy for individuals with a Sensory Processing Disorder.  To explain:  sensory processing is how we perceive, filter and act on information received from our senses.  Our senses include sight, sound, smell, taste, touch and movement.  A Sensory Processing Disorder means that your brain isn’t able to process the information it receives from all of the senses (it is also sometimes referred to as a Sensory Integration Disorder).  Simply put you just aren’t able to properly process sensory stimuli.   Some examples of SPD/SID are:  autism spectrum disorders including Rett syndrome and Asperger’s syndrome, ADD, ADHD, and CP.  As we know, SPD does not discriminate and can affect all ages and races.

 

Many parents or family members of individuals with a SPD struggle to figure out and find what therapies work best for their loved one.  There are many medications out there that can assist with symptoms, but with many families wanting to go the more natural non-invasive route, weight and pressure therapies are awesome alternatives.  Weighted blankets, lap pads and vests can all provide a constant and even deep pressure that can help with sensory input.  The weight provides a proprioceptive input to the brain which is very calming.

 

Weighted blankets have also been shown to be beneficial for people with insomnia, traumatic brain injuries, RLS, anxiety, Alzheimer’s, chronic pain and many other conditions.

 

 

Researching weighted blankets can be overwhelming as there are many options and typically the price range is between $60-$190 depending on the size and weight of the blanket needed.  Please make sure to talk to your doctor or physical therapist prior to choosing your blanket.  There are many large companies out there that make weighted blankets, but I have always been a fan of supporting small businesses and keeping it local, so I am recommending my friend Kathy.  Kathy’s rates are very reasonable and her blankets are very well made (along with being made with love).   Kathy’s rates for blankets are as follows:  4lb= $30,  5lb=$35,  6lb=$40,  7lb=$45,  8lb = $50,  9lb =$60,  11lb= $70,  12lb= $85,  13lb= $95.  Kathy will make blanket to the weight that your loved one needs (all sizes from children to adult).  Kathy picks great fabrics and will actually take your special requests, so that your loved one will have the perfect blanket for them.  You can go to: https://www.facebook.com/WeightedBlanketsLapPadsVests  to see more of Kathy’s creations.  You can also email Kathy at weight4less@aol.com and ask her any questions and place your special order.

 

 

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A fun boys weighted blanked made by Kathy Anderson.

 

This last Christmas was a very tight one in our home, as we had just moved and hadn’t found jobs in our new state, so we just didn’t have Christmas.  My birthday is Christmas Eve and I received the best gift anyone could ever get, a handwritten thank you card.  The card said:

Roxanne,

     I ordered a weighted blanket for my son with MPSIII from Kathy Anderson.  It was awesome & so was her pricing 🙂  She let me know she was able to make them for the special kiddos at that price due to donations from generous people like you who help her with her fabric purchases.  Thank you so much for your contribution to Reed’s blanket!

Merry Christmas

Love,

Zezee

Not only did this wonderful heartfelt card bring me to tears, but it also brought my husband to tears.  Knowing that my little donation was turned into a blanket that is able to help a wonderful young man warms my heart.

Kathy is able to keep the costs of her blankets so reasonable because of donations.  Big, small and everything in-between helps.  Many times families are struggling with money and can’t afford to pay hundreds of dollars for a weighted blanket, especially with the cost of insurance, medications and other therapies.  I know take this moment to kindly request that if you have $1, $5, or more that you can donate to help a family who has a loved one that will benefit from a weighted blanket, please do so.  You can email Kathy at weight4less@aol.com to see how you can help and donate.

 

Weighted vest made by Kathy Anderson.

Weighted vest made by Kathy Anderson.

 

Some Helpful Links:

http://www.spdfoundation.net/

http://www.sensory-processing-disorder.com/proprioceptive-dysfunction.html

http://www.brainbalancecenters.com/

http://www.autismspeaks.org/

Creamy Spinach & Brown Rice Soup

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Creamy Spinach & Brown Rice Soup

3 cups water

4 cups organic vegetable broth

1 large purple onion chopped

5 medium carrots (3 large) chopped

1 tsp crushed red pepper

3 tsp garlic powder

2 tsp sea salt

1 tsp paprika

1 tsp fresh ground black pepper

1 cup brown rice

1/2 cup pink lentils

2 cups unsweetened soy milk

4 cups organic baby spinach chopped

3 small dashes nutmeg

Put water, vegetable broth, onion, carrots and crushed red pepper in large soup pot on medium heat with a lid.  Once boiling add in brown rice, sea salt, paprika, black pepper and garlic, put lid back on and continue cooking.  After about 20 minutes add in pink lentils, stir and put lit back on, continue cooking.  In 20-30 minutes, or when rice is cooked to your liking, lower heat to low, add in nutmeg, silk and spinach, stir well for about one minute.  The pink lentils in this soup will break down and work as a natural thickener (plus good for you).  At this point your soup is done, so dish up and enjoy.

Recipe makes 6 nice sized servings.

Nutrition Facts
Serving Size 508 g
Amount Per Serving
Calories

283
Calories from Fat

35
% Daily Value*
Total Fat

3.9g
6%
Saturated Fat

0.7g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

1233mg
51%
Total Carbohydrates

48.9g
16%
Dietary Fiber

6.0g
24%
Sugars

7.7g
Protein

14.0g
Vitamin A 214% Vitamin C 19%
Calcium 9% Iron 20%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Lentils & Quinoa

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Lentils & Quinoa Recipe

1 cup uncooked green lentils 

4 cups organic vegetable broth, low sodium 

1/2 cup water

1/2 large purple onion, chopped

2 medium carrots, diced

1/2 tsp crushed red pepper

1 1/2 tsp garlic powder

1 tbsp parsley

1 tsp paprika

1 tsp fresh ground black pepper

1/2 tsp rubbed sage

1 tsp basil

1 tsp oregano

1/2 tsp thyme

2 tsp sea salt 

2 tbsp olive oil

Cook all ingredients in large pan for 30-35 minutes on medium heat.  Then add:

1 1/2 cups water

1 cup uncooked rainbow quinoa (or your favorite quinoa)

1 14.5 oz can organic diced tomatoes (salt free)

Continue to cook all ingredients for another 25-30 minutes, until majority of the liquid is cooked out.  Dish up and enjoy 🙂

Makes 6 servings, about 1.5 cups each.

Nutrition Facts
Serving Size 329 g
Amount Per Serving
Calories

295
Calories from Fat

62
% Daily Value*
Total Fat

6.8g
11%
Saturated Fat

0.9g
5%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

762mg
32%
Total Carbohydrates

45.7g
15%
Dietary Fiber

14.2g
57%
Sugars

6.0g
Protein

13.3g
Vitamin A 81% Vitamin C 23%
Calcium 6% Iron 27%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points

Easy “Cheesy” Cauliflower

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Today for lunch I was craving cauliflower and all we had was a frozen bag of it.  This made my wheels start turning…not very fast, but I did come up with a plan.  I took the frozen bag of cauliflower and emptied it into a large bowl and poured hot water over it.  A couple of minutes later I drained all of the water and tried to make sure the cauliflower was pretty dry.  I then put the cauliflower back in the bowl, drizzled it with EVOO (probably about 1 tablespoon all together) and then added some flavor. I then added 1 teaspoon sea salt, 1/2 tsp fresh ground black pepper and 1 teaspoon ground garlic (these are my best guesses on the amounts as I did not measure, but I would recommend doing it to flavor and everyone has different taste buds).  I stirred everything together and then added about 3 tablespoons of nutritional yeast…and stirred some more making sure I had a nice even coverage of flavor on the cauliflower.  I then put the cauliflower on a flat baking pan and put it in my oven which was pre-heated to 375 degrees.  Due to being hungry I only baked for about 12 minutes, but would say that you could bake anywhere from 12-17 minutes, depending on the amount of “roasty-ness” you want.  This was a wonderful, healthy, “cheesy” cauliflower side dish that our family will be having again (many more times!).  Enjoy 🙂

P.S.

If you want to kick the recipe up a notch or two a touch of cayenne would be wonderful (we will be doing this next time I make “cheesy” cauliflower).