From Healthy Eating To Practical Eating

From Healthy Eating To Practical Eating
My First Living E-book

Friday, August 29, 2014

Meat Crust : Meat Based Food: No Added Sugar nor Salt





Ingredients
1/2 lb. ground beef
1/2 lb. ground pork
1/8 c ( or 1/4 c) basil leaves
1/8 c mint leaves

Notes:
Add salt if your body needs it.
Add more basil if your body  needs it

Combine all the ingredients in a bowl big enough to accommodate all the ingredients.
Transfer to a food processor
Process all ingredients
Transfer to a teflex sheet
Dehydrate overnight (until crisp but not soft nor hard to bite)

*Note: Flip in the middle of the dehydration process

Uses:
As chips with a dip
As crust with different veggie toppings with sauces

Raw Vegan Bibimbap with Cooked Egg and Raw Vegan Pepper Sauce



Raw Bibimbap Veggies

4 pcs lettuce leaves sliced
3 1/2 c sprouts
2 small carrots shredded
2 c broccoli sliced thinly
1/2 bunch green onions sliced
1 T salt

Dressing Ingredients:
1 t sesame oil
1 t Braggs Liquid aminos or soy sauce to taste
2 t mixed black and white sesame seeds
2 t Japanese nori seasoning

Procedure
Put all veggies in a bowl
Add the dressing ingredients
Mix well

Yield =  for 2 - 3 people

For 3 people, cook 3 eggs, sunny side up and put each on top of each dish
Put the raw bibimbap sauce on top
Enjoy

Raw Home-Made Bibimbap Sauce
3 guajillo peppers soaked overnight, seeded and drained
1/2 c water
3/4 c yellow peppers sliced
2 T yacon syrup
1 t salt or to taste

Blend and serve

yield = 1 c sauce
Pictures

 Mixed vegetables

Mixed veggies with dressing added

Veggies dressed

Finished bibimbap

The Meat Cake With Onion Topping: Low Sugar Gluten-Free


This started as a pancake being made by Leon. I added some ingredients to the left-over batter. I did not know it has olive oil in the batter already, so I added butter to the left-over batter and turned it into a meat cake. You can remove some oil or butter in the recipe according to your body's preference.

Ingredients:

1 and 3/4 c water
1/4 c butter melted
2 c almond flour
1 t yacon syrup
2 small packet stevia
1/4 t salt
2T olive oil
7 eggs separated

Yield = 8-10 slices

Procedure:
1.
Separate the egg whites from the egg yolks and put in separate containers
With a hand mixer, beat the egg whites
Set aside
2.
Mix 2
Mix together the following in a small bowl, then set aside
3 T ener-g egg replacer
3 T hot water
3 T melted coconut oil
3.
Mix 3
Mix all the dry ingredients in a bowl:
almond flour (ground blanched almonds), stevia, salt
4.
Mix 4
Mix the liquid ingredients in another bowl:
the oil, the egg yolks, yacon syrup
5.
Combine mixtures number 2 and 4, then mix with mixture number 3
6.
Fold in the whites
7.
Put the batter in a round greased 8" silicon pan (or ordinary pan)
8.
Top with crumbled 1/2 lb lean (95%) ground  grass-fed beef. Sprinkle some salt to taste
9.
top with 1/4 sliced medium purple onion coated with about 1 t olive oil
10.
Put in the oven heated at 350 degrees for about an hour or until done
11.
Serve with mayonnaise piped on the cake and some hot sauce, put some fresh basil leaves and garnish with cherries



Pictures

After getting it out of the oven

The meat cake

Sunday, August 24, 2014

Meat Balls with Savory Coffee and Herbs de Provence


I don't drink coffee, but I saw this savory coffee with herbs de provence in the grocery store so I decided I will express myself using coffee in a dish.

Ingredients:
1/2 t savory coffee with herbs the provence spice
1/2 t  finely chopped fresh rosemary
7 med basil leaves sliced
2 eggs
2 small shallots chopped finely
1/4 lb ground turkey
1/4 lb ground lamb
1/4 lb ground beef
1/4 lb ground pork
1/2 t salt or to taste

Procedure:
Heat a pot with water on the stove
Put coffee in water
Add about 5 sliced basil
Combine the ground meat, eggs, salt and spices
Mix well
Shape the meat into balls by using an ice cream scooper
Add to the simmering water, basil and coffee
When cooked, spoon the balls into the coffee soup
Sprinkle the meatballs on top with ground almond and savory coffee with herbs de provence

Pictures

Savory Coffee with Herbs de Provence

Ground Turkey

Ground Beef

Ground Lamb

Ground Pork

Ground meat with the savory coffee with herbs de provence

Added the chopped fresh rosemary

Basil leaves

Sliced basil leaves

Basil added to the ground meat mixture

 Eggs added to the mixture

Ground the blanched Almonds in a Blender


 Ice cream Scooper and meatball

The water with the coffee

The meatballs added 

  One way of serving 
    
How I served myself the dish

yield = for 1 or 2 persons



Thursday, August 21, 2014

Bibimbap Cooking Class: Practical Cooking by June Roca

My Food

Attendee's Finished Bibimbap


This is the Recipe I Used In A Cooking Class with 6 Attendees

Bibimbap
For 6 people

3 tbsp garlic minced
2 tbsp chopped red onion
1 c broccoli stems (sliced into bite-size pcs.)
1 T sesame seed oil
1 T vegetable oil
1 T water
1 c broccoli leaves (sliced into bite-size pcs. - part of the florets and stems)
2 c shredded carrots
2 c broccoli rabe florets (rapini, sliced into bite-size pcs.)
2 c zucchini sliced (like a half - moon)
2 c mung bean sprouts
2 c asparagus
1 T Braggs Liquid Aminos (or soy sauce)
3 c enoki mushrooms
1 tbsp sesame and sea vegetable seasoning

Procedure 1
Make some steamed rice

Procedure 2
Saute with 4 T vegetable oil all of the above ingredients
Fry six eggs sunny-side-up (one at a time)

Assembly
In An Earthen Korean Pot, Layer the following (for 1 person)

In an earthen Pot, Arrange The Following From the Bottom Up:
1/2 c steamed rice
1 c sautéed vegetables and 1/2 c lettuce
4 tbsp beef
1 sunny-side-up egg
1 pinch of Japanese sesame nori seasoning

Heat on top of the burners

Yield: for 6 People


Tuesday, August 5, 2014

Creamed Sticky Rice with Mung Beans & Coconut: Philippine 'Tutong' With Bacon



Note: Normally, we do not eat this in the Philippines with Bacon. It is being eaten as a sweet by itself without young coconut meat and no young coconut water. I grew up eating this without cinnamon and chia seeds.

TUTONG
Ingredients:
1/4 c mung beans (munggo)
5 c water (depends on how sticky you want it)
5 Tablespoon malagkit
5 c water 
1 and 1/4 c coconut powder
1 T chia seeds
1/16 of one half (1/2) jaggery (matamis na bao)

Note: Instead of powdered coconut cream, you can use canned coconuts and water that equals to
5 c liquid in total)

Procedure:
Walkthrough 1
Roast the mung beans in the frying pan until light brown (it will release a nice mung bean smell) 
Put in a blender and pulse once or twice (do not overprocess and make the mung beans powder like)
Set Aside.

Walkthrough 2
Put the water and the coconut powder inside a blender
Blend
Pour the contents into a pot 
Add all the ingredients except the jaggery (matamis na bao)
boil until the sticky rice and mung bean is cooked
Add the jaggery (matamis na bao)
Cook Stirring frequently until dissolved

Walkthrough 3
Cook the Bacon according to package directions until crispy

Serve cold (from the refrigerator) or warm 
Sprinkle cinnamon on top
Serve with crispy bacon 

Note: 1/2 c of this tests ok for my blood sugar

Procedure in Pictures
 Roasted Mung Beans 
 Mung Beans in the Blender

Mung Beans ready to got to the pot

Home made Coconut Milk

 jaggery (in the US from India)

Jaggery  cooked cane juice that solidified ('matamis na bao' from the Philippines)

Cooking in the pot

Young coconut strings

After the chia seeds were put in (optional) 

I cooked this dish and brought it in my friend's get-together party with friends


Finished creamed sticky rice with no cinnamon on top (another option) topped with crispy bacon

How to make 


Saturday, July 26, 2014

Stir Fry or Stew? Asian or Indian? Low Fat Low Sugar





I gave a cooking class yesterday, July 26. Everyone did their version of stir fry (or stew ?) using ground meat plus different spices. Here's the ingredients of the dish I did with the ingredients I saw on the table after everyone did their own version of stir fry/stew.

Ingredients

2 T ground 'grass-fed'  beef
3 T ground 'pastured' pork
1 cup water
1/2 T roasted garlic chopped
1 T ginger chopped finely
1/4 c mixed nuts
1/4 cup onion sliced
2 tsp Garam Masala
1/4 cup white mushrooms sliced
1 tsp anchovy paste (or 3 anchovies)
1 cup broccoli sliced
1/4 cup red bell pepper
3 asparagus spears sliced
few drops of sesame oil

Notes
:
* Since I used anchovies and the mixed nuts are salted, add salt only when needed.
*Add a sweetener of your choice when needed

Procedure

Heat the wok under medium to high heat
Put the water in the wok
Add the meat  and the mixed nuts 
Boil until meat is cooked
Add all the ingredients
Option 1 Indian: Put the Garam Masala, Add 3 kari leaves (from Indian shop) and/or 1/4 tsp. fenugreek seeds
Option 2 Asian : Do not put the Garam masala, Add 1/4 tsp 5 spice powder, fresh chopped garlic instead of roasted garlic.
Mix until all vegetables are cooked
Serve warm

Pictures



Contact:
June
972-251-0231