November 12, 2017

Kalua Pig (Pork)

Hawaiian fare ... hard to find a Hawaiian restaurant that doesn't offer this.

"Kalua" refers to a traditional way of cooking in an "imu" or underground oven. In this context, it refers to a salted pig wrapped in banana or luau leaves.
I learned this recipe many years ago when I was a cook in Hawaii. I've adapted it to crockpot cooking.

  • 5 LB boneless pork roast (pork butt) 
  • score the roast all over
  • rub with 1 tbsp coarse salt
  • place in crockpot
  • sprinkle 2 tbsp liquid smoke over roast
  • cook on high about 8 hours until it falls apart (I baste about every two hours, optional)
  • shred the roast
  • add 2 tbsp shoyu (aka soy sauce), some freshly ground black pepper, and 2 tbsp of Worcestershire sauce
  • reduce to low and cook another hour
  • if you like ... at this point add in about 3/4 head of shredded green cabbage and cook another 1/2 hour
  • (all measurements are approximate and can be adjusted to taste ... but it should be slightly salty)

Almost no carbs in this ... but it is usually served with rice, so ...

May 8, 2017

Get the most bang for your carbohydrate buck

Many of us struggle to improve or maintain our blood glucose levels by way of some form of low carbohydrate eating and based upon my interactions with other type 2's, many (most?) pursue the low-carb way of eating with little to no concern for total nutrition. I'm not talking about balancing your macros (carbs/proteins/fats). It is about making sure you are spending your carbohydrate "bucks" carefully so as to get the optimal intake of vitamins and minerals  (your micronutrients).

Honestly, it wasn't until I had my stroke that I really started looking into this. My approach has been simple. I look at the food I eat and ask myself, "why am I eating this" ... if it is meeting my nutrient need and my carbohydrate goals then it's on the "menu", otherwise I will most likely pass. 



My son Jason's creation ...

  • Eggs (of course)
  • Polish Sausage
  • Sliced Mushrooms
  • Whole Cherry Tomatoes
  • Cheddar Cheese
  • Smoked Provolone
Seriously yummy! and low carb to boot (estimating less than 8 carbs per serving)!


January 20, 2017

My kind of "breakfast"

  • Eggs (3)
  • Red & green bell peppers
  • Pork sausage
  • Pepper Jack cheese
  • Low carb tortillas (2)
  • Frank's Red Hot

Heat sausage and peppers in butter, add eggs and scramble.
Pile it on to flame warmed tortillas, top with cheese and hot sauce ... simple and delicious. Packed with protein and this concoction was less than 20 carbs.

To make this as simple as possible to prepare I will cook up a 1/2 pound of bulk pork sausage in advance and refrigerate. Having precut peppers (I use them for my salads too) makes this a great "spur of the moment" healthy meal.

January 9, 2017

True Inspiration. Me? Not so sure about that

I was interviewed a few months back for an issue of Health Monitor called "Guide to Diabetes".
Get me talking about diabetes and health and you are in for an ear full ... fortunately, the writer was able to boil it down to a concise piece.
content page

issue cover

Look for me in your doctors waiting room.

(thanks to my friend Connie for sending me this copy)

January 2, 2017

I call it ... delicious!

Others may call it "boring" or "lacking" or even LCHF, but a well prepared pork roast with some roasted Brussels sprouts carrots and parsnips is just ... well ... Yummy!

December 13, 2016

Boring low carb eating ... again

Green egg salad (2 hard boiled eggs, 1 small avocado, mayo, salt and pepper)
Cold roast pork with Dijon mustard
Garlic cheese curds
Jalapeno Cheddar

Didn't calculate the exact macros on this but pretty sure I just about got my daily protein requirement while taking in almost no carbs.

Love eating like this. Yummy, nutritious, very satisfying and don't feel "stuffed" after eating.


December 5, 2016

Crazy good

Although not real low carb, my dinner the other night was amazing.

  • Sauteed chicken livers with garlic and scallions
  • Oven roasted parsnips, carrots, and onions
The carrots and parsnips ran up the carb count a bit but they also delivered a whole lot of fiber and vitamins A and C. Delicious and well worth the carbs. I coated them in olive oil and seasoned them with salt, pepper, thyme and oregano. In the oven at 325 for about 45 minutes. YES!

Chicken livers were sauteed quickly in coconut oil then added butter, scallions, and garlic. If you're not eating liver (chicken or beef) you are really missing out on a nutritional powerhouse. Quick and easy to prepare and CHEAP.


November 27, 2016

Good stuff

watch this (and his other videos)

November 17, 2016

Chia pudding

strawberry vanilla
chia seed pudding
Unless you've been living under a rock you know that in order to be one of the nutritional "cool kids" you gotta include chia seeds in your way of eating.

Here are a few things that make chia seeds a nutritional powerhouse ...
A 1 ounce (28 grams) serving (about 2 Tbsp) of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine)
and Vitamin B2, making it one of the most nutrient dense foods.

Given my life-long desire to be "cool", I have tried to get in on this. Up until now, I have struggled to find a Yummy! way to make this happen.

Here is the basic recipe I "follow" ... 1 cup of milk to 1/4 cup (4 Tbsp) chia seeds, sweeten to taste. Okay, it's not much of a recipe, more like a basic ratio. I use whole Milk as I want all that good fat, but any of  the nut waters ... you might call them milk, but I ain't never seen nipples on an almond or a coconut ... and I am thinking about trying this with kefir, but the cost would be a deal breaker for me. I sweeten with aspartame, and yes I'm aware of the "risks" so spare me, sometimes in combination with a sugar-free flavored syrup (Torani, DaVinci, etc.). Additions/flavorings might include cocoa, cinnamon, fresh fruit, chopped nuts ... you get the idea.

I tried throwing the mix into our Ninja bullet-style blender but did not care for the results. I found small, 16 oz. Mason jars work really well. I stir everything into the jar shake really well and stick it in the fridge. It is key to go back regularly during the first hour or so and shake vigorously (cocoa generally will need stirring). Let set in fridge overnight at a minimum. The seeds swell, absorbing the liquid, turning the concoction into a tapioca-like pudding that, if you flavored it well, can be quite delicious. note: leave "headroom" as the seeds do expand, particularly if left for more than a day.

A normal desert serving would probably be 1/2 cup although I tend to eat the whole thing as a meal with a tablespoon or two of uncooked rolled oats stirred in just before eating.