Apple Nutrition: Raw and Cooked: Sugar

       Apple Nutrition         

              

Apple Nutrition Video

http://budsoflife.org/apple

Looking at the nutrition information of Apples both raw and cooked, SF:

http://junejourneytolife.blogspot.com/2014/06/day-11-raw-food-21-days-mind.html

Apples, Raw Without Skin

Cooked

1 Ounce

Source: www.nutritiondata.self.com

Completeness Score = 23 g

Carbohydrates = 4 g

Dietary Fiber = 1 g

Sugar = 3

Estimated Glycemic Load = 1

 Apples Raw Without Skin

Raw

1 Ounce

Completeness Score = 30

Carbohydrates = 4 g

Dietary fiber = 0 g

Sugar = 3 g

Estimated Glycemic Load = 1

             

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'Kare-Kare' Stew with Miso Sauce: Paleo: Philippine Stew with A Twist

The Kare-kare Pork Stew 

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Sugar Log for Awareness

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The kare-kare is a Philippine pork stew that is normally made with toasted ground rice, coconut milk, pechay, eggplant, banana blossoms and ground peanuts. It is normally eaten with steamed rice and shrimp fry. This recipe is my take on the dish.

Stew Ingredients:

3/4 c water

2 tsp miso

1/2 c coconut milk

1 tsp freshly ground peanuts

1 clove garlic minced

1-2 broccoli florets

2 small pork chops 

1 small pack enoki mushrooms

1 c spinach

salt to taste

optional: 1 tsp rice

Sauce Ingredients:

1/4 c water

1 T light miso

Stew Procedure:

Heat a pot in medium heat with 4 c water

Put the pork chops in the pot

Slow cook until tender 

(leaving about 3/4 c water for the sauce)

Add the coconut milk, garlic and rice

Simmer until the rice is cooked 

(Note: rice is optional)

Put the miso, eggplant slices and the ground peanuts inside the pot

Cook until sauce is a little bit thick

Add the broccoli and mushrooms 

Add the spinach

Turn the heat off

Serve with the miso sauce 

Procedure To Make The Sauce:

Put the water and miso in a pot

Mix the miso and water with a whisk while cooking

Cook until slightly thick.

Pour on top of the stew

Pictures

Pork chops

 Coconut milk

Minced garlic 

pork, coconut milk and minced garlic

Ground peanuts, coconut milk and pork

Pork, coconut milk, ground peanuts, miso and garlic 

Eggplant slices added to the stew

Coconut milk, eggplants, pork, and enoki mushrooms

   

Broccoli added to the stew

The miso sauce

 

The finished 'Kare - kare Pork Stew'

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Baked Young Coconut Leche Flan with Stevia: Ovo Vegetarian: Philippine Leche Flan with a Twist

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Baked Young Coconut Leche Flan

Ingredients

5 yolks 

1 whole egg

5 packets stevia

1/4 c coconut milk

1/4 c 'pastured' cow's milk 

1 c young coconut water

1/2 c young coconut meat

1/4 c cashews

Procedure

Put the eggs in a bowl

Beat the eggs

Add the milk.

Whisk.

Set aside.

Blend the coconut water, coconut meat and cashews.

Mix the blended coconut -cashew mixture with the eggs.

Whisk to mix well.

Put in a 7'' non-stick flan or pie tin 

Preheat the oven at 350 degrees F.

Put a pan with water in the bottom rack of the oven.

Put the pan with the flan mixture in the middle rack of the oven.

Bake for about 50 minutes.

Cool and put in the refrigerator.

Serve with real, unrefined maple syrup, stevia, coconut sugar or coconut nectar on top

Pictures

Whisking the eggs 

Mixing the eggs 

The coconut milk 

Stevia packets

Whisking the ingredients

        The young coconut  (bought from 'Wholefoods')

The young coconut blended with the young coconut water and cashews

Combining the blended mix and the eggs mixture 

Adding the stevia

The flan mixture before going to the oven

Baked flan

                                 

The finished dish

Coconut Leche Flan

When i eat desserts, I start with small portions (like a Tablespoon). This is different for each individual.

Note: 

I put 1 tsp of coconut sugar on top of the flan and broil it in the oven on low.

Another way i will do it is just put stevia on top or 1 tsp coconut nectar or yacon syrup.

I can also eat it with the embutido 

Embutido Recipe:

http://foodandnutritionjunejourneytolife.blogspot.com/2014/05/baked-embutido-patty.html

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'Nilaga'' Pork Stew With Bok Choy: Paleo: Philippine Stew

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'Nilaga' Stew with Bok Choy

Ingredients:

4 and 1/2 cups water

1/2 tsp salt

1 baby Bok choy stalk

1/8 of a medium onion

1/8 of a small cabbage

1 slice (about 1 inch thick)

.95 lbs of boned-in pork chops (about 1 lb)

pepper to taste

The original dish does not have rice and is usually eaten with steamed rice. I added 2 tsp rice here (optional) while cooking as i do not plan to eat that much rice.

Procedure:

Heat a pot in low heat

Put the water and the pork in the pot.

Simmer for about 45 minutes in very low heat or until the pork is tender.

Add the onion.

(Add the rice at this point if you are cooking the stew with 2 tsp rice)

Simmer until the rice is cooked.

Add the plantain.

Simmer.

Add the cabbage and the Bok choy stems.

Turn off the heat.

Add the Bok choy leaves.

Cover the pot until the Bok choy leaves are cooked.

Serve with Braggs Liquid Aminos (or soy sauce) and lime juice as dipping sauce

Note: I used a little salt here because i used a dipping sauce while eating this dish made from Braggs Liquid Aminos (or use soy sauce) and key lime juice.

 Yield: 1 serving

More Pictures:

Pork chop in water

Onions added

Plantain added

Purple cabbage and baby Bok choy stems added

baby Bok choy leaves added 

The 'Nilaga' Pork Stew

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.Purple Yam Custard: Sentient Vegetarian: Philippine 'Ube Halaya' With Stevia

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    Ube Custard

This dish is served as a sweet in the Philippines with about 1/2 c or more refined sugar eaten with other sweets. I used this as a custard here in this recipe by itself or with meat. I eat about 2-3 Tablespoons of this in one sitting. I realized how i ate this sweet before when i was with family and friends celebrating, was not as food but as something that will entertain me so that i can be happy. I am now looking at my blood sugar reading and I can see that I can regulate the portions of food i eat that supports my body.

Free Copy of my One Day Food and Sugar Counting Log:
https://juneroca.selz.com/items/detail/53605ac4a1416c15e495aca8
My One Week Blood Sugar Reading and what I Ate:
https://selz.com/items/detail/5359b457a1416c172c0f3cf9
Free Copy of My Food and Carbohydrates Log:
https://juneroca.selz.com/items/detail/53613db0a1416c08280d151b

Ingredients:

1/3 c dried ube or purple yam powder

Note: you can buy it in Asian shops or the internet

 3 c water

1 c cow's milk

1 c (so good) coconut milk

Coconut  milk from 3/4 c shredded coconuts plus 1 c water

5 packets of stevia

Note: I used 'stevia in the raw' brand

4 T coconut sugar

Procedure #1 

How To Make the Coconut milk from Shredded dried coconuts:

Puree the water and the shredded coconut (1 c water plus 3/4 c shredded coconut)

Separate the pulp from the milk by squeezing the blended puree in a produce bag or fine strainer.

Set the coconut milk aside. You will use it in making the custard.

Procedure #2

How To Make The "Ube Haleya' or Purple Yam Custard

Heat a pot in medium heat.

Add all the ingredients in the pot.

Stir in very low heat for about 45 minutes or according to the consistency you desire.

Serve as a side sauce or as a sweet custard

Note: I eat about 3-4 Tablespoons of this in one sitting

 Pictures:

Shredded coconut with water in the blender

Blended dried shredded coconut meat with water ready for coconut milk extraction

The purple yam powder

The purple yam in a cup

The coconut milk 

Note: I used the 'so good' brand

All the ingredients in a pot

The unrefined coconut sugar

The boiling purple yam custard

Ube custard with savory cassava, embutido and cashew cream sauce,

garnished with chopped tomatoes and salt in the middle

Note: I eat about 3-4 Tablespoons of this in one sitting.

The Embutido Recipe

http://foodandnutritionjunejourneytolife.blogspot.com/2014/05/baked-embutido-patty.html

The Savory Cassava Cake Recipe

http://foodandnutritionjunejourneytolife.blogspot.com/2014/05/savory-cassava-cake-ovo-vegetarian.html

The Cashew Cream Sauce Recipe:

http://foodandnutritionjunejourneytolife.blogspot.com/2014/05/cashew-cream-sauce-raw-food.html

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