Recipe – Low Carb – Veggies Steamed in Coconut Milk

So the other night when I made the Coconut Flaxseed Bread that I posted about, I had this half a can of coconut milk left over and had no idea what to do with it… then it hit me… why don’t I pour it in the veggies that are steaming… Mmmm Mmmm Good!

steamed vegetables, coconut milk, vegetables steamed in coconut milk

Thai inspired steamed veggies!

VEGGIES STEAMED IN COCONUT MILK
Total time: 20-25 minutes
Serves: 6

1 head of broccoli
4 medium carrots
A big handful of asparagus
1/2 c water
1 c coconut milk

Cut veggies into bite size pieces.
Put carrots into pan and pour water over them.
Simmer on med-low for 10-15 minutes (until they are just becoming tender)
**Add a little more of water, if needed
Add the rest of the veggies to the pan and pour the coconut milk on top.
Stir well.
Steam for 5-7 minutes.
Serve.
Enjoy!

Per serving: 74 Calories, 5 g protein, 2 g fat, 13 g carb

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Recipe – Paleo – Coconut Flaxseed Bread Tweaked

So I tweaked this recipe to make it even better. Well, actually, at first because I didn’t have enough of the original ingredients AND I had coconut milk that I wanted to use this week, since I’m moving back to the States on Thursday (WOO HOO!!!). Tatiana came to dinner and had the first batch and said this was, “MUCH BETTER!”… Sweeter and moister. So here goes:

COCONUT FLAXSEED BREAD – IMPROVED

COCONUT FLAXSEED BREAD
Serves: 8
1 serving = 1 slice

Ingredients:
3 Tbs coconut creme powder or coconut flour
12 Tbs flaxseed, ground
1/2 tsp salt
1 tsp baking soda
6 pkts of Splenda (or 6 tsp of your favorite sweetner)
5 eggs
1/4 c coconut oil
1/8 c coconut milk
1 tsp apple cider vinegar (not quite sure that’s what I used, lol… this is China, had to guess at it in the little store)

Preheat the oven (in my case the toaster oven) to 350 F.
Grease up a loaf pan with coconut oil.
Mix the dry stuff together, Mix the wet stuff together, Mix the dry and wet together πŸ™‚
Pour into the pan.
Bake for 40 minutes.
Loaf is done when you stick in a chop stick (hey! I live in China!) comes out clean!
Enjoy!

This loaf came out browner, sweeter and moister than the last loaf.

dukan bread, paleo bread, low carb bread, atkins bread

Coconut Flaxseed Bread

Nutrition info per serving: Calories 150, Protein 5.5g, Fat 13.8g,
Total Carb 2.8g, Net Carb 0.4g

Dukan – Sunday Celebration and weekly wrap-up!

Consolidation Phase Day 128 of 500!
Weekly Weight: 146-149
Goal Weight: 155
So Consolidation DOES work πŸ™‚ I can’t believe it’s been 128 days since I met my goal weight! This summer has flown by! I am very consistent with my weight, still weighing every morning and still VERY happy with the results!

This past week has been busy! I am moving back to the States on Thursday after living abroad for 4 years. I have been packed for over a month πŸ™‚ I know, a bit OCD, but what to say. I’ve got 2 large suitcases and a large box as checked luggage (things I didn’t want to risk never seeing again if my shipped boxes disappear into the stratosphere or something.) It’ll be worth paying extra for the peace of mind.

Exercise this past week included running 4-5K 3 times. Walking 4-5K the other 4 nights. I also did 30-45 minutes of yoga 4 times the past week. I hiked the mountain 1 time this past week and hope to do it Tuesday morning as one last hurrah πŸ™‚

I met Hanna and Diana and Jacob (next photo) on the street a couple of weeks ago. They are from Sweden and here to attend the University just down the block from my flat. Jacob had on a Miami Dolphins hat, so of course I stopped them πŸ™‚ They’ve been to dinner a few times and I wish I had met them sooner!

Jacob

 

The weather in Hangzhou has been PERFECT this past 4 days. Sunny and a cool breeze. I’ve had the flat windows opened and the whole place is fresh. The summer heat was oppressive! So it’s a nice break.

Let’s see… what did I eat this week. Lots of tea eggs, as per usual. Lunches consisted of leftover roasts (both pork and beef), salad, cheddar cheese and almonds. Dinners were steak stir fry, pork roast, beef roast, shrimp stir fry and my new favorite way to cook veggies; veggies (broccoli, asparagus, carrots and garlic stems) steamed in coconut milk… OH MY you have no idea how good THAT is… a must try! I also had a dinner out with friends at a local sushi restaurant and a hot pot dinner… guests for dinner almost nightly, trying to cook up all the food in the freezer AND say good bye to friends, new and not so new.

Pork roast… Mmm!

Out for sushi with Baby Milva!

hot pot, hangzhou

Out for dinner with Joe, Chiara and baby Nunu!

You throw in the meat and veggies and it cooks in the hot pot… the liquid on the left is spicy, spicy!!! Mmmmmm!

 

 

 

And I did my last water birth lecture in front of a hundred people or so in a nearby town. I hope my message got across to some folks and they have gentler births!

midwife, china water birth

Me and Liang… on our way to my last water birth lecture. She’s the lead midwife supporting water birth at Hangzhou AIMA.

So, that’s my wrap up! How did your week go? Is it cooling down where you live?

Ciao!

Recipe – Low Carb – Roast Dinner

Last week I met 3 Swedish students that are here in Hangzhou to study a semester at the local university. I’m an extrovert (I’m sure most of you figured THAT out by now!) and the young man in the group was wearing a Miami Dolphins cap, so of course, being the Dolfan that I am, I said hello! By the end of the conversation I had invited Jacob, Diana and Hanna to my flat for dinner on Friday. Tatiana, one of my colleagues, also joined us.

On the menu:
Roast (this one was a prime rib hunk of love!)
Spaghetti squash (that turned out to be pumpkin, lol!)
Roasted vegetables – Onions, yam (which ended up being Taro) and carrots **TARO IS *NOT* LOW CARB… just so you know.
Fresh salad

I cooked the roast for 3.5 hours in the toaster oven and it was PERFECT… I had to fight the urge to not consume it before the guests arrived! The meat fell apart with the fork. In the container with the roast I added the onions, taro and carrots.

I also put the “spaghetti” squash I cut in half, cut size down in a different pan and added the balance of the onions, taro and carrots and baked in the toaster oven (after the roast was done) for 50 minutes. This is when I realized that the “spaghetti” squash wasn’t and went to plan B πŸ˜€

Plan B was removing the flesh from the pumpkin, mashing it, adding in 4 pkts of Splenda, a Tbs of ghee and a tsp of cinnamon… OH MY GOODNESS was this yummy!

I threw the salad together and welcomed my guests… we had a lovely dinner! Here’s the pics!

After everyone left I did a quick clean up and then went for a short 3 km run around the block… perfect way to end the evening!

low carb, roast dinner, prime rib

Hunk of prime rib love… Mmm! You should always brown each side of the meat before roasting in the oven.

low carb, roast dinner, prime rib

Just browning this made the house smell delish!

roast dinner, low carb, vegetables

Carrots, celery, taro and onion… perfect compliments to a roast!

Seasonings… keep it simple!

Taro, Taro root

Taro in all it’s purply glory… It’s quite starchy, but has a lot of bang for it’s buck… it’s full of fiber and tastes a bit nutty.

low carb, roast dinner, prime rig

Ready for the toaster oven!

pumpkin, squash

My Un-spaghetti squash… it was yummy anyways!

low carb, roast dinner, prime rib

Falling apart with a fork!

low carb, roasted vegetables

The veggies after I removed from the roasting pan… Nom!

pumpkin, squash, mashed pumpkin

Making Mashed Pumpkin

Mixed Salad

Mixed Salad… I love adding purple cabbage for color and taste!

Dinner ready for the guests!

Hanna, Tatiana, Diana and Me… Lovely dinner companions!

One of the awesome things about living abroad is the people you meet. We have choices in life. We can go about our business and walk around with our eyes averted or we can keep our eyes open and look for new friendships. I choose the latter. I have met so many amazing people from all over the world these past 4 years living abroad… treasures, every one of them and lots of stories I have of my journey, as I head back home for good in 10 days.

Do you extend yourself to strangers?

Ciao!

p.s. added a pic of my Blue Sparkly Notebook to the last post πŸ™‚

 

 

 

 

 

 

 

 

 

 

 

 

Dukan – Celebration Sunday & Mountain Hike

Sunday was Consolidation Day 114 of 500.
Today’s Weight: 145
Goal Weight: 155

Sunday is my Celebration Sunday day on Dukan. When you enter the third phase of Dukan, the Consolidation Phase, you get one celebration meal a week. You can eat whatever you want. This is in the first half of Consolidation (mine is 500 days long and the rule applies until I hit day 250). In the second half you can have 2 celebration meals a week.

I’ve chosen to remain wheat, gluten and sugar free, so my celebration meals usually include something like french fries (i’m not eating white potatoes) or lots of fruit! That was the case today.

I started the morning out with a 2 egg omelet with onion, asparagus and garlic. I then went on a 5.59 km mountain hike with my friend Tatiana. This is the trail that I try to hike every Sunday morning when I’m in Hangzhou. I have to say that during yesterday’s hike up I realized that I was really going to miss this part of living in China. Moving back to Florida (which I love more than any place in the world) won’t include mountain hiking!

runkeeper, mountain hike

Burned off breakfast and then some!

runkeeper, mountain hike, hangzhou, china

286 meter = 938 feet… not a bad climb πŸ™‚

mountain hike, hangzhou, china

mountain hike, hangzhou, china

Tatiana

mountain hike, west lake, hangzhou, china

And I wore shorts… in public. You can see West Lake in the background. It’s a beautiful view from the top of this mountain!

And this was my reward… a fruit salad for lunch, along with a iced cafe latte with Splenda and a TON of water… like 2 liters.

fruit salad, hangzhou, china

I shared this delicious fruit platter with Tatiana. So fresh and cool after a long hike in the heat.

My driver Jerry met us at the restaurant and took us to the wet market. I’m going to have to go back and get pictures… I’m always so busy picking out my stuff that I don’t pull out the iPhone and take pics! The wet market has the freshest veggies, fruits, meats and live poultry and fish to choose from. I get my veggies, pork and beef there. The stands that I purchase my pork and beef from both have range free farms. The meat is butchered the day before and I can pick my cuts. Tatiana picked out a 1/2 kilo of live jumbo shrimp to make us a late afternoon snack.

We got home, I separated out all the meat and spent time reading for a while. Around 4 Tatiana simmered the shrimp with fresh ginger, sea salt and pepper corns. I made a wasabi & tamari mix and we had some yummy shrimp!!!

Didn’t have dinner, as I was stuffed. I had a couple of bites of cheese and a handful of almonds to round out my evening.

What did you do on Sunday? Were you active?

Ciao!

 

 

 

Recipe – Dukan & Paleo – Coconut Flaxseed Bread

I tried to find a recipe with the ingredients that I had on hand, but couldn’t. So I took a bit from a few of them and tried this out. It turned out pretty well. It’s very moist. I think the next time I might add a couple of packets of Splenda to it. This is my very first piece of bread in over a year!!!

COCONUT FLAXSEED BREAD
Serves: 8
1 serving = 1 slice

Ingredients:
1/2 c coconut creme powder
1/2 c flaxseed, ground
1/2 tsp salt
1 tsp baking soda
5 eggs
1/4 c coconut oil
1/8 c water
1 tsp apple cider vinegar (not quite sure that’s what I used, lol… this is China, had to guess at it in the little store)

Preheat oven to 325 F. Grease a loaf pan with coconut oil.
Mix all the dry ingredients together in a bowl.
Mix all the wet ingredients together in a bowl.
Mix the dry and wet ingredients together, mixing well.
Pour into loaf pan and bake for 40 minutes.

 

Cool completely before slicing into 8 pieces.

 

ENJOY!

 

Nutrition info per serving: Calories 150, Protein 5.5g, Fat 13.8g,
Total Carb 2.8g, Net Carb 0.4g

 

Dukan – Consolidation Day 85 – Aussie Football Rocks

Wow… 85 days on Consolidation! And you know what… I’m sticking to the plan and my weight is stabilized… I will be in Consolidation for a total of 500 days so I’ve got 415 to go!
Since starting in Consolidation I went from 155 down to a low of 144. I have consistently been between 144 and 148 for nearly 2 months now. Awesome! This morning 146.

Breakfast: Cream cheese pancakesΒ ** without syrup, not able to find sugar free here! Ate them in bed with a cup of coffee before getting ready for work.
This is Titters, my cat, wishing I’d share some of that pancakey goodness with him…

He put his back to me because I wouldn’t share!

Lunch: A yummy salad with red cabbage, cukes, tomatoes and bacon and edam cheese!

Before I carnivored it up πŸ™‚

Afternoon Snack: 2 tea eggs
Dinner: Philly cheese steak without the bread and a small side salad.

Exercise:
Walked to and from work twice as I walked home for lunch.
Ran 5K in record time the night before… loving that I can breathe again. It’s been 12 weeks since my surgery and I’ve only been able to take full breaths for the last 2 weeks… general anesthesia is the culprit, me thinks.

After work I went with Vivien to an Aussie friends house to watch Australian Rules Footie… I am totally into it and the commentary during the game from those watching is great fun and instead of running 10 feet and having a time out, they just keep going and going and going… it’s going to be hard to go home to the States and enjoy the NFL… lol! The end of this game was AMAZING!!! Tom Hawkins (Tomahawk) #26, kicked the winning 6 point goal with 0 seconds left on the clock!!! Bringing them to their 9th victory in a row… I guess Cats really do have 9 lives! So, Rory, my partner in fun for the guest running blog I wrote a few weeks ago, presented me with my official fan Geelong Cats T-shirt! I totally feel like part of the gang now πŸ˜€ Thanks, Rory!

I AM A FAN!!

The Tomahawk

At the end of the night my local daughter, Vivien, walked me downstairs and I talked her into a self pic… lol… I’m going to miss this girl when I move home!

ViviMokaLaka – August 2012

I look a little different than I did a little more than a year ago when I took this pic…

ViviMokaLaka – April 2011

Ciao

**I bought the amazing cookbook from this blogger. Her recipes are awesome and easy to follow! I highly recommend the book and can’t wait to get in a REAL kitchen with a REAL oven and make more of the stuff in the book!