Day Two - Low Carb Fast Menu Plan

We are assuming you are purchasing LOCALLY GROWN food products!





Breakfast

• 3 farm fresh, free-range, organically raised, Large Eggs with 1 cup organic spinach and 1 cup sliced raw mushrooms plus optional herbs and cheese.  Saute spinach and mushrooms.  Remove from pan and cook eggs as for omelet adding vegetables, herbs and cheese before folding over. You can also scramble the eggs directly into the spinach and mushrooms.    Serves ONE
• Cranberry Flax Muffin 

Snack

1 slice nitrate free deli ham and some cheese

Green Juice Smoothie

Lunch

• 3 cups chopped romaine or other dark green lettuce
• Tuna Walnut Salad

Snack

• 1/8 small cantaloupe or other melon (not watermelon) - Be sure you wash the melon very carefully before you cut it open.
• 1/2 cup cottage cheese, if you can do dairy

Supper

• Low Carb Pasta
• Green Salad with low-carb dressing

Day One Low Carb Fast Menu

Today's Low Carb Menu:

Breakfast:
Serves One:
1 tablespoon coconut oil
1/4 cup chopped asparagus
2 large crimini mushrooms chopped
1 slice nitrite free bacon
2 large farm fresh, free-range eggs, beaten
2 tablespoons shredded cheddar (optional)

Cut up bacon and fry in pan until done, drain bacon fat and add coconut oil, add mushrooms and asparagus and saute on medium heat for 2 minutes or until asparagus is tender crisp.  Add beaten eggs and scramble.  Remove from heat and stir in cheese, if using.

Snack:
Green Juice Smoothie

Lunch
Serves One: Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing: 1 T lime juice (from a bottle is fine), 1 t water, 2 T extra virgin olive oil, Seasonings to taste, Sweetener (stevia or honey) to taste.  1. Put lime juice and water in bowl. Add sweetener to the tanginess level you want. 2. Add salt and pepper.  Whisk together to dissolve the salt.  3. Whisk in the olive oil.

Snack:

Serves One: 1 Apple with Peanut Butter

 Supper:
Serves Two:
1/4 pound Ground Beef Patty or Steak, each serving

1 cup Green Beans, each serving

1 cup Mushrooms and Peppers, each serving

Recipe: 1 cup chopped red Bell pepper, 8 oz sliced mushrooms, 2 cloves garlic, 1 t dried thyme or 1 T fresh thyme, 2 T dry white wine or chicken stock, small amount of olive oil to coat pan

Heat the oil in the pan on medium-high, and add the mushrooms. Cook until they begin to brown and add the peppers. Cook for 2-3 minutes,and then add salt and pepper, and the garlic and herbs. Cook for 30 more seconds (don't burn the garlic!), and add the wine or stock. Cook until the liquid evaporates.

Makes two pretty large servings, each with 7 grams of carb plus 3 grams of fiber.

My Favorite Breakfast or Anytime Meal

Two farm fresh, cage free, organic eggs,  orgnically grown veggies from the garden fried in 1-2 tablespoons coconut oil ( I NEVER use canola or vegetable oil) and topped with a couple slices of colby jack cheese.  I ate this with a slice of guten-free dilly bread with butter (I NEVER eat margerine) and a glass of ice cold, raw whole milk.

Good fats help protect me from the bad effects of the summer sun and allow me to get all the vitiman D my skin can produce with the help of the sun.

I have found a tablespoon or so of Coconut oil helps to speed up my metabolism.

Italian Frittata

• 2 teaspoons olive oil
• 1/3-1/2 pound mild Italian Sausage, cooked
• 1 potato, diced
• 1/3 cup onion, sliced
• 2 tablespoons red bell peppers, chopped
• 1/3 cup spinach leaves, lightly chopped
• 1 small roma tomato, diced
• 3 farm fresh eggs
• 1/4 cup milk
• 2 tablespoons grated parmesan cheese
• 1/4 teaspoon salt
• 1/8 teaspoon pepper 

1. Preheat broiler. Heat 6 inch cast iron skillet with 1 teaspoon oil on stove.
2. Add onion, pepper, sauté over medium heat 3 minutes.
3. Meanwhile beat eggs, milk, seasonings in bowl or large measuring cup.
4. Add potatoes to pan salt and pepper to taste, sauté another 4 minutes.
5. Add sausage to pan, sauté another minute.
6. Turn down heat to medium low, add other tbsp oil, pour in egg mixture, sprinkle spinach on top.
7. Cover and cook 5 minutes.
8. Remove lid, with rubber spatula, loosen egg from sides of pan.
9. Sprinkle tomato, cheese on top.
10. Place under broiler about 6-8 inches from heat, broil 3-5 minutes, until slightly brown and bubbly.
11. Cut into wedges.

Asparagus, Ham and Mushroom Frittata For Two - Or so

serves two

Olive Oil
4 ounces Asparagus, woody ends trimmed off and cut into 2-3 inch pieces
2 ounces diced ham
1 ounce sliced bella mushrooms
1 small clove minced garlic
4 eggs – beaten (season with salt and pepper if desired)
1/4 cup shredded Colby Jack Cheese
2 tablespoons shredded Parmesan Cheese

In an 8 inch cast iron skillet add a few drizzles of olive oil. Add asparagus and gently sauté over medium heat for about 3 minutes.  Add ham, garlic and mushrooms and continue to saute, stirring often for another 2 minutes.

Pour beaten eggs over asparagus, sprinkle in cheddar cheese and let cook till set around the edges but still liquid in the center. When this happens sprinkle parmesan cheese on top and put in oven under high broiler setting (I have an electric oven so if you have gas oven I would just set the oven to 450 degrees.) Once set, about 7 minutes, take out of oven and using a spatula gently slide it out of the pan onto a plate and enjoy.

Adapted from a recipe by Nutmeg Nanny

Easily tripple or double for your family.  If you are using a 12 inch skillet, tripple the recipe.

Monday's This and That

Available this week at Grandma Farmers Garden
Grandma Farmer uses all organic pratices but is not a certified farm.
Beautiful Farm Fresh Chicken, raised on grass and organic grains. 4-5.25 pound birds, frozen (there will be 8 available fresh Wednesday, next week). $2.75 per pound. Supplies Limited.

Farm Fresh Eggs, fed Organic Grains, Kelp, Alfalfa Leaves. Cage Free, plenty of outdoor exercise. Normally $3.00 a dozen, this weeks special $2.50 a dozen while supplies last.

Picking This Week: Asparagus $3 a pound, Baby Turnip Greens 4-oz $2, Rhubarb $3 a pound, Radishes 6-8 Bunch $1.75, Chives (regular or garlic), Oregano, Sage, Cilantro, Mint and Lemon Balm all $2 an ounce, Bok Choy (Baby) 4-oz for $1.15, Green Onions (6-8 bunch) $2,

Red Russian Kale 4-oz for $2

Now available: Clumps of 5-6 fans Daylilies $6 a clump.
CONTACT ME for pick-up.

This Weeks Planting Schedule

This week Grandma Farmer will be planting:  Beets, Lettuce, Radishes, Green Onions, Green Beans (I'm pushing the envelope here) and Kale.  I'll also be planting some Sunflowers (I give heads to the chickens in the winter). 

This week we'll finish planting out the front Iris and Peony Bed.  This is bed is over 200 feet long and has alternating Iris and Peony sections with mums and spring bulbs that will be planted throughout.  I'm hoping to finally have this bed done this year.  I have to get about 8 more Lilacs for the front of the flower bed (street side) and will be planting spring bulbs and mums this fall.  Looks like I'll be looking for about 10 more Peony plants.  If you are thinning Iris and Peony plants, I'm interested.  I can trade Blackberry or Day Lily Plants.

I am looking for ferns and Lily of the Valley plants for my new bed by the house that I am working on.  I can trade Blackberry or Daylily Plants.

I am also looking for COMFREY PLANTS.

One of Nebraska's Finest

Our son and new Nebraska State Trooper Christopher Slocum,
his wife Kandi, and children Danny and Jenny
They will be moving from Omaha to Chris' new post in the Fillmore County, Nebraska area
in the next couple of weeks.  Please pray for them!!

This Weeks Bible Reading
Reading Through the Bible In a Year
We are again attempting to read through the Bible this year. Just joining us or did you get behind? No matter and no need to play catch-up. Start where you are today and go forward.

Monday:  Mark 9:14-32, 1 Cor 16, Psalms 94, Ruth 4
Tuesday:  Mark 9:33-50, 2 Cor 1:1-11, Psalms 95, 1 Samuel 1-2
Wednesday: Mark 10:1-16, 2 Cor 1:12-24, Psalms 96, 1 Samuel 3-5
Thursday:  Mark 10:17-34, 2 Cor 2, Psalms 97, 1 Samuel 6-8
Friday:  Mark 10:35-52, 2 Cor 3, Psalms 98, 1 Samuel 9-10
Saturday:  Mark 11:1-11, 2 Cor 4, Psalms 99, 1 Samuel 11-13
Sunday:  Mark 11:12-26, 2 Cor 5, Psalms 100, 1 Samuel 14

We also like to read a Proverb a Day corresponding to the day of the month.

GLUTEN-FREE Banana Chocolate Chip Cookies

1 cup gluten-free all purpose flour blend

1/2 cup Coconut Flour (this takes the place of whole wheat flour and adds fiber)

1 teaspoon sea salt or Koser salt

1/2 teaspoon baking soda

3/4 cup unsalted butter, softened

1 cup coconut sugar

1 large farm fresh, free range egg

1 1/2 teaspoons vanilla extract

1/2 cup mashed ripe banana

1 cup gluten free rolled oats

1 1/2 cup chocolate chips (more or less)

After you preheat your oven to 375 degrees, whish together the flour, salt and baking soda in a bowl and set aside. Place the butter and sugars into a mixing bowl and beat until it becomes pale and fluffy. This is an important step and takes about 3-4 minutes. Reduce the speed of your mixer and add the egg and vanilla, mixing for another 1-2 minutes. Add the banana and stir to incorporate. Add flour, oats and chips mixing until just combined. Scoop onto a cookie sheet and bake until golden brown and just set, 12-13 minutes. This can also be frozen and baked just a few cookies at a time.

Gluten Free Chocolate Chip Cookies

1/2 cup peanut butter
1/2 cup butter
3/4 cup white sugar
3/4 cup coconut sugar
2 eggs
2 tsp vanilla
1/2 tsp xanthum gum
1 tsp baking soda
1 tsp salt
1/2 cup GF oat flour (put some oats through a blender)
2 cups GF all purpose baking flour
2 cups GF Chocolate Chips

• Preheat oven to 350
• Cream the peanut butter, margarine with the sugars. Then add the eggs and vanilla and blend until smooth. 
• Blend the xanthum gum, baking soda, salt, oat flour and baking flour together then pour into the egg mixture and mix on low until batter forms.
• Gently fold in the chocolate chips.
• Refrigerate overnight. (Optional, but highly recommended!)
• Place the dough in Tablespoon size scoops onto a baking sheet. Bake in the preheated oven for 12 to 14 minutes, or until edges are crispy and soft in the middle.
• Let cool on a cooling rack for a few minutes before serving.

Strawberry Pineapple Muffin

Makes 9 muffins

1 cup gluten-free all purpose flour
1/2 cup tapioca flour
1/4 cup sweet rice flour
1/2 teaspoon guar gum (leave out if in your flour mix)
1/2 teaspoon xanthan gum   (leave out if in your flour mix)
2 tablespoons coconut sugar (or regular sugar)
2 1/2 teaspoons baking powder
3/4 teaspoon salt
3/4 cup coconut milk (or reg milk if you prefer)
1 large egg
1/3 cup melted and slightly cooled Palm Shortening (or butter)
1 teaspoon vanilla extract
1/2 cup finely diced fresh pineapple
3/4 cup fresh strawberries

Preheat oven to 350 degrees

Line muffin pan with 9 muffin cup liners

In a large mixing bowl combine gluten-free flour blend, tapioca flour, sweet reice flour, guar gum, and xanthan gum, baking powder and salt. Use a large whisk to thoroughly combine.

Add milk, egg, melted shortening and vanilla. Stir to blend.

Add the diced rhubarb and sliced strawberries.  Stir to blend.

Fill muffin cups with 1/2 cup mix. Bake in preheated oven for 20-25 minutes, or until toothpick inserted in center comes out clean.

Creamy Tropical Fruit Salad

1 cup pineaple bits (peel fresh pineapple then section and cut entire pineapple in bite size pieces reserving the remainder for munching later)
1 cups sliced strawberries
2 sweetie oranges or tangerines, peeled and sectioned  (or use one 11-oz can mandarin oranges, drained)
1 large banana, peeled and sliced
2 kiwi, peeled, sliced and quartered
1/4 cup shaved, unsweetened coconut

Combine above in bowl and sprinkle with freshly squeezed lemon juice.

1 tablespoon arrowroot starch
1 small egg, beaten,
3 tablespoons coconut sugar
1 cup Pineapple Juice (can use part whole fat coconut milk)

Place the above ingredients in a saucepan.  Whisk to combing.  Heat over med-high heat, whisking constantly until thickened.  Cool.

When cool pour over fruit, chill and serve.  Refrigerate any not eaten for later.

This is great for breakfast, dessert, or snacks.

Gluten Free Cinnamon Bun Muffins -- Grain-Free Too!!!

Do you wish you could have cinnamon rolls again?  Even if you can have gluten do you wish you could make your own cinnamon rolls?  These muffins are so easy anyone would love them!!!  Plus the texture is out of this world!!!!  This makes 6 large muffins!  Frost if desired.

Gluten Free Cinnamon Bun Muffins

1 cup Almond flour
2 tablspoon Coconut Flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 cup coconut oil, melted and cooled
3 tablespoon honey
3 room temperature Large eggs (important to be large and room temp)
2 tablespoons plain 100% fat yogurt
1 tablespoon vanilla extract

Topping

2 tablespoons coconut sugar
1 tablespoon cinnamon

Frosting

3 ounces cream cheese
1 tablespoon coconut sugar
1 teaspoon vanilla extract

Instructions:

• Preheat oven to 350 degrees
• Combine dry ingredients.
• Whisk together the coconut oil, honey, eggs, yogurt and vanilla extract.
• Combine the wet and dry ingredients.
• Scoop the batter into 6 cup paper-lined muffin pan.
• Mix the topping ingredients in a small bowl and sprinkle one-half teaspoon over each muffin.
• Bake 16 minutes, and let cool.  Test with toothpick to make sure they are done.
• While the muffins are baking, mix the optional frosting ingredients.
• When the muffins are cool, spread the optional frosting on them.  DELISH!!!!

We're glad to be a part of this Wednesdays Carnival of Gluten-free Eating with the Gluten Free Homemaker

Angel Biscuits

Gluten-free biscuits are difficult to master because of the properties of the GF ingredients. This recipe is easy, reliable and the result is delicious. Angel biscuits use both yeast and baking powder as leavening agents. These biscuits have a nice moist texture and disappear very quickly in our house!

2 teaspoons yeast 
1tsp sugar
2 tablespoons warm water 
3/4 cup lukewarm milk OR buttermilk (warm, but do not boil)
2 tablespoons coconut sugar 
3/4 tsp salt
2 room-temperature eggs
3 tablespoons palm shortening (cold)
2 cups of GF flour  plus 1/2 cup reserved GF flour
1 tsp xanthan gum
1 tsp guar gum
1 1/2 teaspoon  baking powder

Dissolve the yeast in the warm water with the 1 tsp sugar and set aside to proof.

Place the 2 cups of GF flour mix into the mixer bowl. Add the warm milk, sugar, salt, baking powder, eggs, shortening, guar gum, xanthan gum. Beat on low speed just to combine, scraping the bowl occasionally. Add the yeast mixture and then beat on high speed for 2 minutes. Slowly add the reserved cup of GF flour and beat until a thick but still sticky dough forms. You will need to be able to handle the dough, but do not add more of the reserved flour than necessary. I generally use the half cup of reserved GF flour, but this varies from batch to batch.

Turn the dough out onto a well-floured surface - I sprinkle the surface of a silicon baking sheet liner with arrowroot or tapioca starch so the outside of the biscuits do not feel gritty. Flour/tapioca your hands and gently pat the dough until it is about 1/2 inch thick. Cut with a floured  biscuit cutter and place on a greased baking sheet. Combine the leftover scraps of dough and continue to make biscuits until all of the dough has been used. This recipe makes six 3" biscuits. Cover with plastic wrap and allow to rise until doubled (about 40-50 minutes).

Brush the tops of the biscuits with melted butter or milk. Bake in a 450F degree preheated oven for about 10-12 minutes. After 5 minutes you will probably want to cover the top of the biscuits lightly with aluminium foil so that they don't brown too much. When the biscuits are done baking, cover them lightly with a tea towel while they cool.

Menu for Saturday through Next Friday

We get paid on Friday so I make my menus like this assuming I'm shopping on Friday.  This also allows me to prep all the veggies and other things for the week on Saturday.

Saturday:  Lamb Shephards Pie, Lime Dessert

Sunday:  Country Roast Chicken and Apple Pie

Monday: Salmon, Wild Rice Blend (I use Lundberg), Roasted Brocolli with Carrots

Tuesday:  Beef Stroganoff, Peas

Wednesday:  Beef Stew, Muffins

Thursday: Tuna Casserole

Friday:  Pizza

Coconut Pudding

When I was a child I didn't like Coconut. I can't imagine why........now. My dad loved Coconut and told my brother and I that he was glad we didn't like Coconut because it meant more for him. Gradually I took the hint that he was trying to get me to like it and like it I have.


My interest in Coconut has expanded so much that I use Coconut Oil, Palm Shortening, Coconut Flour, and now even Coconut/Palm sugar. Why? Simple! I have discovered just how good COCONUT is for you. More on that following the recipe. Thankfully my husband loves coconut also so we are a team!


I forget where I got this original recipe but I have tweeked it to be ever so good and good for you. Keep in mind that I use organic whenever possible.  The added bonus is that it is also GLUTEN-FREE.


HOMEMADE COCONUT PUDDING

1 can whole fat Coconut Milk
1+ cups whole milk (raw if you can get it)
1/4 cup Tapioca* Starch
pinch of salt
3 large farm fresh eggs
2/3 cup Coconut Sugar** (can use regular sugar if you must)
1/2 teaspoon Vanilla or Coconut Extract
1/2 cup shredded coconut

Add the coconut milk to a 3+ liquid measuring cup. Add enough milk to reach a total of 3 cups.

In a large saucepan combine the milk, tapioca, salt, eggs and sugar. Whisk until smooth. Cook over medium high heat, WHISKING CONSTANTLY, until thickened. This will take about 3-5 minutes. ***A spoon won't work here. If you want smooth pudding use the whisk***

Once the pudding has thickened, remove it from the heat and stir in the Extract. Fold in the Coconut. If you don't want a 'skin' to form on your pudding while it cools cover it with plastic wrap pressed down on the top of the pudding. I don't do this at all.

This is a wonderful pudding that can be served as breakfast or as a desert. We like it both warm and cold.

*If you want to avoid GMO products then avoid Corn Starch and use Tapioca Starch instead.

**Coconut Sugar is Low Glycemic and great for Diabetics.

Here's a Link to some other great COCONUT goodies:
http://pinterest.com/vickiah/coconut-joy/