Sunday, June 25, 2017

Diabetic-Friendly Pistachio, Almond, Coconut, and Ancient Seed Grain Low-Carb Cookies and Granola



 I love recipes that can make more than one thing from a simple base, and this is no exception. This recipe makes 48 servings of granola, or 48 cookies. It just depends on what you want to eat, or if you want both, it will make 24 servings of ganola, and 24 cookies. Loaded with all the good stuff including no refined grain flours, sugar or junk, this is a keeper! 





These cookies are lightly-sweet and the taste of the toasted seeds and nuts really shines through with hints of orange, spice and vanilla.  It's just a really satisfying snack.  In this recipe we'll be using the healthiest oil on the planet! Literally. It's the healthiest.  Thanks to our friends at Ahuacatlan Pure Avocado Oil for sending me all the beautiful samples! We've had so much fun exploring this awesome stuff! I think you'll see why.


Here's what we found out...
https://draxe.com/avocado-oil/
Along with the Avocado Oil we'll be using flax and my all-time favorite chia seeds...
The first time I tried a Caramel Chia Tapioca Pudding Recipe I was hooked. This was long after learning the undeniable health benefits of chia. I'm so glad I discovered them  many years ago. Chia seed has been an integral part of my weight loss program because of it's ability to help keep me full while still providing me with energy and protein.  I'm down over 30 lbs and still happy as ever with the results!   Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. I won't apologize for using them often here on my blog because I'm so passionate about the benefits they bring to your health. 


In this particular recipe the use of higher fiber seeds along with the almond flour and coconut flour gives you a base that will fight hunger. That combined with the use of egg white powder, and natural stevia for sweetness, gives them a very low rating on the glycemic index. That means they are fantastic for any diabetic! In the post on The Health Benefits of Pistachios, we touched on last week are also incorporated into this granola and cookie recipe.  

That being said, because of how high in fiber and protein this recipe is, it doesn't take much to keep you full, as long as you drink plenty of water when you have it. 


Diabetic-Friendly Pistachio, Almond, 
Coconut, and Ancient Seed Grains 
Low-Carb Cookies and Granola

1 1/2 cup organic coconut flour
2 cups blanched almond flour
1 cup  Organic Pistachios
1/2 cup  Organic Grains Flax Seeds
1/2 cup sunflower seeds
1/2 cup Organic Grains Chia Seed
2 scoops Creme Brulee Egg White Crystals 
1 tsp salt
2 Tbsp Orange zest
1 Tbsp Chef Tess Wise Woman of the East Spice Blend (  here )
1 cup Pyure Sweet Organic Stevia Sweetener Blend

1/2 cup Ahuacatlan Pure Avocado Oil
1 Tbsp Pure Vanilla extract
6 eggs
1/2 cup water

Directions:
In a large bowl, combine all the dry ingredients.  In a separate bowl, whisk together the wet ingredients.  Combine the wet and the dry (it will be thick, and almost crumbly.  You may need to at 2-3Tbsp more water if it seems really dry.


For Granola:

Crumble dough mixture onto a large baking sheet and bake at 300 degrees 20-25 minutes.  Turn off the oven and let the granola remain the oven for 10 more minutes.  Remove from oven and divide into 48 servings, about 1/3 cup each. 

For Cookies:


Form into 48 cookies, about 2 Tbsp dough each and flatten on parchment paper. Bake at 350 degrees 14-18 minutes until golden brown.  Store in airtight container.  

My Fitness Pal Recipe Nutritional Facts: Yield 48 servings: 116 cal, 9 g fat, 6 net carbs, 2 g fiber, 3g protein. 

There you go! Some very filling very healthy cookies and granola that will help curb your appetite and keep you on track for your goals.  


Always My Very Best,
Your Friend Chef Tess



Saturday, June 24, 2017

Cooking with Chef Tess Video Meatloaf Turkey Cups 3 Ways






Here you go everyone! Episode One of Season Two! Each cup is around 50 calories and 2 net carbs and loaded with veggies! We love them. A lot.

Please feel free to share this video with your friends and family. We really want to get the word out that it is now available. 


Always My Very Best,
Your Friend Chef Tess

Friday, June 23, 2017

Meatloaf Turkey Muffin Cups Three Ways--Freezer Meals from Cooking With Chef Tess





Season TWO of my show will be airing on Heartland TV  in Las Vegas on channels 34.2 and on Cox cable channel 97 every Saturday at 1:30 pm starting June 24th! YES!!!!

There are several Heartland TV Affiliate Stations Nationally and we are hoping that we'll soon be on the network across the country We also filmed several one minute tutorial videos that will be airing on cox cable across the southwest starting in July. We'll keep everyone posted as those details are made public.

As for Saturday, here's the recipe:


Time-Saving Meatloaf Turkey Cups Made 3 Ways!

 Pepperoni Pizza Meatloaf Muffin Cup 
 French Onion Meatloaf Muffin Cup
Chimichurri Meatloaf Muffin Cup







Chef Tess Meatloaf Muffins
2 pounds ground lean turkey sausage
1 medium onion, cut into chunks
1 green pepper, chopped
2 large egg
1 cup Organic Grains 7 grain rolled cereal ---here
1 Tbsp. Chef Tess All Purpose Seasoning
1 Tbsp. Worcestershire sauce



Put ground beef into a big bowl. Put onion and green pepper in blender. Pulse the blender to finely chop the vegetables into very small pieces then add them to the meat bowl. Add egg, bread crumbs and grill seasoning to the bowl. Next, mix together the smoky barbecue sauce, the salsa and the Worcestershire sauce. Pour half the sauce mixture into the bowl with the meatloaf mix. Mix the meatloaf together with your hands. Wash up.

Divide between 24 muffin tins sprayed with non-stick spray Use an ice cream scoop to help you fill meat into each tin. Bake 350° 20-25 minutes. Over 165 degrees internal temperature. When fully baked, top 8 of each of the meatloaf muffins with a spoonful of a flavor variation. 
Flavor Variations  


French onion
1 onion, chopped
1 Tbsp. olive oil
1 Tbsp. minced garlic
1 tsp lemon zest
½ cup beef broth

Saute onions in olive oil until golden brown. Add remaining ingredients and simmer until thick. 



Pepperoni Pizza
Spaghetti sauce
Pepperoni
Mozzarella
Italian Seasoning

As needed. Top each meatloaf with sauce, cheese, and pepperoni. 

 Chimichurri
If you're not familiar with it...Chimichurri is a sauce that is traditionally used as a marinade for meat in Central and South America. I almost want to call it a vinaigrette based pesto if I over simplify what it is.  I fell in love with it the first time it's flavors were unleashed on my pallet! It really lends a powerful punch of flavor and there are hundreds of variations on the internet.  This one is special because it is what I use for meat, but also for vegetarian dishes like this cheesy grain casserole.  I simply stir 1 cup of the prepared sauce into the base recipe and top it with roasted garlic.  Suddenly, everyone can't stop eating the meatloaf!

Chef Tess' Chimichurri Sauce
1/3 cup red wine vinegar
2T fresh lime juice
1/2 tsp kosher salt
4-5 cloves garlic
1 shallot
1/2 jalapeno, seeded
1 cup minced fresh cilantro
1/2 cup minced fresh parsley
1 cup extra virgin olive oil
1 tsp dry oregano
1/4 tsp ground cumin
Combine all ingredients in a covered food processor and pulse until smooth.



Freezing Instructions:
Cool completely, about 15 minutes. Transfer to a parchment lined baking sheet or plate and freeze until solid. Transfer to a gallon sized freezer bag. Label well. with cooking instructions.

Heating and Serving:
Reheat in microwave from frozen, about 2 minutes each muffin. Or, bake in oven 350 degrees for 15-20 minutes. Today we are going to serve  them over mashed potatoes with plenty of fresh micro-greens. 

My Fitness Pal Recipe Nutritional information Yield 24 servings, 57 calories each, 2 carbs, 2 gram of fat, 10 grams protein, 


Special thanks to our friends at Organic Grains.com for ingredients and financial support to help make this show possible. We are so very thankful for all you've done for our family here at Chef Tess Bakeresse.

Always My Very Best,
Your Friend Chef Tess




Thursday, June 22, 2017

Low Carb Thai Hot and Sour Red Cabbage Miracle Noodle Stir Fry with Sweet Soy Glazed Chicken


So, it's week three since I started seeing my awesome Tribrid Personal Training genius.  I want to say that it's easy and that I'm just breezing through the workouts, but I would be lying. It's heck. The first two workouts I actually puked. The workout today I actually cried a little (because it was hard... and I'm a sissy). Planking makes me feel like an old lady. That being said, Chris, my trainer is brutal (good). He's killing me...and I almost like it. Stockholm syndrome much? Bwhaha! Seriously though, it's been really good for me to have some accountability with someone who has a vested interest in my success. 

 One of the hardest parts of any fitness journey is finding good recipes that taste amazing and keep me full. So I wanted to start sharing a few of these here on my blog when I make them. It seems like whenever I post one of them on Instagram, I get a lot of requests for the recipe.  

When I made dinner tonight, my 14 year old son actually told me that I didn't work in a restaurant anymore and that we could just have pizza.  It made me giggle. Mainly because he then proceeded to gulp down a huge plate of this and loved it. 

Win. Double win.

Why? Because we're talking about less than 300 calories per serving, including the chicken! Less than 7 grams of fat, 42 grams of protein...are you seeing this?

One of the secrets to this dish, is  Angel Hair Miracle Noodles.  I don't work for them. I bought these myself because I am a foodie nerd and I love new adventures!  If you've never heard of them, they are really weird...but cool.  They are 97% water, non-gmo, gluten-free, carb-free, calorie free. It sounds impossible. The first time I tried them I thought they were nasty, but that's because I didn't cook them correctly.  The secret for me was to actually pay attention to the part of the package where it says to dry them out after you cook them. They only take a couple minutes to make, but really pay attention to the preparation directions.


The other secret to keeping full and hydrated for my workouts is the awesome use of Chia Seed...The Buzz word in Super Grain. It holds 10 times its weight in water and is loaded with omega 3's...that's the good stuff.  It keeps me full and gives a good boost to your fiber too!

 I get mine  at my favorite online grain store: 
Here

Are you ready to make this? 

 Chef  Tess Lo-Carb Thai Hot and Sour Red Cabbage 
Miracle Noodle Stir Fry
1 1/2 cups red cabbage, shredded
1 cup celery, chopped
1/2 cup onion, chopped
1 Tbsp sesame oil
1 Tbsp. minced garlic
3 Tbsp low sodium soy sauce
3 Tbsp. rice vinegar
1 Tbsp hot sauce
1 package  Angel Hair Miracle Noodles

Directions: In a large skillet or wok, heat the sesame oil. When very hot, add the onions, celery and cabbage. Stir fry until onions are tender, about 4 minutes.  Add all remaining ingredients, except the noodles. 
Just before serving, add the noodles and stir well. 

My Fitness Pal Nutritional for this recipe Yield 3 servings, 117 calories, net 13 low impact carbs, 5 g fat, 3 g protein.

Add 4 oz chicken breasts and 1 tsp chia seed per serving: add 180 calories, 39 g protein, 1.5 g fat. 

Total meal: 297 calories, 13 net low impact carbs, 6.5 g fat, 42 g protein. 

There you go. Some good stuff for my favorite peeps.

Always My Very Best,
Your Friend Chef Tess





Tuesday, June 20, 2017

Why Grow Your Own Sprouts? (Guest Post)




It is very rarely that I ever have anyone else add outside content to my blog. In fact, this might be one of the first in the last several years.  That being said, a great gal named Gemma Hodgson contacted me a few days ago with some great thoughts on why anyone should grow their own sprouts.  She talked about my Alfalfa Sprout Tutorial from several years ago, and I had to agree that sprouting is a remarkable skill to have. This goes along with what we've learned recently here on the The Power of Indoor Micro-green Farming . I love sprouting! It has been a great boost to my own health! So, I'm adding Gemma's article here to the blog. Thank you so much for sharing this with all of us Gemma!

Why Grow Your Own Sprouts
by Gemma Hodgson

Why Grow Your Own Sprouts?
In a previous blog entry, Chef Tess Bakeresse showed readers how to grow alfalfa sprouts, one of the easiest and most popular sprouts to grow. Of course, many other sprouts can be grown at home, including chickpeas, lentils, buckwheat, mung beans, unshelled sesame seeds, adzuki and so much more. Sprouting can be achieved quickly (sometimes in as little as three days) and cheaply (you can cut down quite a bit off your grocery bill by making your own sprouts for sandwiches, soups, stews and salads). However, one thing that is quite surprising, is the wide range of benefits we can received from eating foods in sprouted form.
Sprouts have actually been used to enhance healing for thousands of years in China, though it wasn’t until World War II that they became more prevalent in the United States. At this time, protein sources were hard to come by and the scientific community advised the government that the consumption of germinated sprouts was the cheapest and best alternative to meat protein.
  • Sprouts are easier to digest
Many people complain that after eating mung beans, chickpeas or lentils, they can have digestive trouble, including a bloated sensation, or a heavy, uncomfortable feeling. This is because these foods, when unsprouted, contain high levels of enzyme inhibitors, which stop our body from absorbing important minerals. Growing our sprouts at home is not only a good idea from an economic standpoint; it is also a good way to eat healthily yet still feel light and energetic.
  • Sprouts contain more vitamins
The Vitamin B and C content of foods such as mung beans, chickpeas and lentils rises dramatically when we sprout them. Sprouting neutralizes enzyme inhibitors and enhances the functioning of the body’s own enzymes. Sprouts are also rich in proteins and minerals.
As noted in the book Microgreens: Novel, Fresh and Functional Food to Explore All the Value of Biodiversity, “Although often used with the main aesthetic objective for cymbal decoration, microgreens also have an excellent nutritional profile and ... are considered ‘functional foods’ or ‘superfoods’, as they can also provide bioactive compounds capable of improving some functions of the body and/or reduce the risk of disease.”
  • Sprouts can play a role in disease prevention
Sprouts are an almost perfect food. They are rich in antioxidants, which fight free radicals. Oxidation gives rise to abnormal cells which proliferate and contribute to the development of age-related diseases. Sprouts can therefore play an important role in a lifestyle which looks to prevent a host of conditions, including immunity-related conditions and cancer. Sprouts are rich in flavonoids, which help kill off cancer cells. Researchers have concluded that since different flavonoids are present in different foods, knowledge about the different types of flavonoids can be purposely applied to prevent cancer and as a complementary part of cancer treatment.
  • Sprouts promote heart and kidney health
When a person has heart or kidney problems, their electrolyte counts tend to be abnormal. Those with kidney disease normally have low electrolyte counts, since they tend to retain fluid. Sprouts also promote heart health, since they are low on the glycemic index and can form part of a healthy diet aimed at keeping blood sugar levels table.
  • Sprouts are an excellent detox food
If you regularly detox or you are seeking to rid your body of harmful toxins (even if you are undergoing rehabilitation for either substance abuse or alcohol addiction), sprouts are an excellent item for conclusion in your nutritionally program. They are nutritious, yet contain very few calories often, negligible amounts of fat. At times when body and mind are facing a difficult challenge, optimal nutrition is vital. Research has shown that organically grown foods are higher in antioxidants than conventionally grown produce; moreover, they are free of toxins and heavy metals, which can be present in non-organic foods. Sprouts are a 100 per cent organic food you can grow in between three to five days at home – it just doesn’t get any better than that!
Clive McCay, Professor of Nutrition at Cornell University, hits the nail on the head when he calls sprouts “A vegetable which will grow in any climate, will rival meat in nutritive value, will mature in three to five days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in vitamin C, and will be free of waste in preparation…” The Internet is filled with fantastic tips for growing sprouts – don’t leave it for another day, start growing your own sprouts today.

Thank you again Gemma for all this great stuff! You rock!


Always My Very Best,
Your Friend Chef Tess


Saturday, June 17, 2017

Pistachio Peach Sprouted Einkorn Artisan Bread


  The concept of sprouted wheat bread isn't new to me, in fact I used it for years to make my Sprouted Wheat Bread in a Food Processor that first saw its way onto the blog in 2009. I have many Sprouted Wheat Recipes but those have been tricky because of the nature of sprouted wheat and the process can be time consuming.  In the early days, I had a lot more time to sprout the grain and make my own products directly, including the option of re-dehydrating the sprouted grains and making them into flour.  If you have the time and means to do it, that is a valuable skill and the most nutritious. When grains are sprouted they are converted into a raw, living food with more vital nutrients which are more readily absorbed by the body. Sprouted flours are digested by the body as a vegetable not as a starch.
When grains are sprouted, enzymes are created that aid digestion. Complex sugars are also broken down and as a result, painful intestinal gases and potent carcinogens and enzyme inhibitors are neutralized. This is especially beneficial for those people with intolerance to wheat as they often discover that they can digest sprouted grains without any problem. Grains are normally digested as starches using pancreatic enzymes but when grains are sprouted the starch molecules are changed into vegetable sugars which the body then digests as a vegetable.  

The trick is getting the dehydration done at just the right enzyme stage of the sprouting as to produce good bread instead of bricks. It is also an issue to use a dehydration method that doesn't get too hot and kill all the nutritional benefits of sprouting (anything over 118 degrees). Those enzymes are critical to the raising process of the bread.   
I personally have changed to just purchasing the Pre-sprouted and dehydrated organic sprouted wheat and milling it at home in a stone mill or if you don't have a mill, purchasing it already ground. The other baking benefit of sprouted flour is that it has the depth of flavor associated with a long slow fermentation in a bread dough that is usually achieved with eight-12 hours of slow raising, but it can be done in a short period of time (usually an hour or less). 
Because Einkorn is an ancient form of wheat, it is already a better option for those who can't tolerate modern wheat, but sprouting the grain takes it one step further!   Organicgrains.com is the only company I know of that actually mills the grains to order to provide the freshest flours possible and retaining the nutrition of the flour. I'm addicted to their  Sprouted Einkorn Wheat Flour .  It has all the benefits of sprouted grain without having to do all the back-work.  I'm okay with that right now.  I've enjoyed working with OrganicGrains.com and their products so much, that I asked if they would sponsor my TV show. They graciously agreed and have been very kind to us. So yes, I do benefit greatly from my association with their brand, but I loved them long before they started backing me. 
Sprouted Einkorn Flour from OrganicGrains.com 

Why Use Sprouted Wheat Flour?
According to research done by the University of Minnesota, sprouting increases the total nutrient density.
  • Vitamin B1 (thiamin) increase of 28%
  • Vitamin B2 (riboflavin) increase of 315%
  • Vitamin B3 (niacin) increase of 66%
  • Vitamin B5 (pantothenic) increase of 65%
  • Biotin increase of 111%
  • Folic Acid increase of 278%
  • Vitamin C increase of 300%
These studies also demonstrated a significant increase in various enzymes including amylase, lipase and Protease. Sprouting grains also helps with the absorption of calcium, magnesium, iron, copper and zinc as reported by the Price-Pottenger Nutrition Foundation.*Resource: www.organicwheatproducts.com 
 Gourmet Nuts and Dried Fruit sent me this huge box of my favorite little nuggets of love and asked me to try them out in my baking. We discussed earlier this week all The Health Benefits of Pistachios so I wanted to use them in conjunction with this amazing sprouted wheat flour to really get all that nutrition in one place. 



This is "Staff of Life" kind of bread. It will definitely give you a huge boost of energy as well as a full gamut of benefits.  If you don't want to use dried peaches, this recipe will work with any dried fruit. Figs would be amazing! 




Pistachio Peach Sprouted Einkorn Artisan Bread
Yield: 1 loaf

3 cups Sprouted Einkorn Wheat Flour
1 tsp Salt 
1 1/2 cups Water, lukewarm
1 cup Raw Pistachios, chopped 
1/2 cup Dried Peaches or any Dried Fruit, chopped
1/2 cup Coconut Sugar
1 1/2 tsp Yeast, active dry

 Directions: Combine all ingredients in a large 1 gallon bowl, and mix by hand until combined, about 2 minutes.


Cover tightly with plastic wrap or a lid and allow to sit at room temperature 1 hour.  Turn the dough out onto a lightly floured countertop.  Cut it in half and form each part gently into a ball. Roll dough into a rectangle and fold into thirds. Roll, pinch, and form into a loaf. Place in greased 4 quart dutch oven loaf and raise one hour. Preheat oven to 425°. When oven is hot and only then, place loaves in the oven. Covered with lid. After 15 minutes, reduce heat to 325 ° and remove lid, Continue baking for 30-35 minutes, until internal temperature is over 175°.


There you go! Make some nutritious and extremely delicious bread. Your body will thank you!


Always My Very Best,
Your Friend Chef Tess



Tuesday, June 13, 2017

Pistachio Mozzarella Salad and the Health Benefits of Pistachios




Pistachios have long been one of my very favorite nuts. Ever. In the history of ever. So, when some friends of mine at Gourmet Nuts and Dried Fruit sent me this huge box of my favorite little nuggets of love and asked me to try them out, what was I to do? 




Seriously. Check them out. They showed up really fast and the quality is amazing!

I am not a fan of leaving my house in the summer to go shopping, so anytime I can order something this awesome online, I'm game. Plus, at the bakery, who has time to stop and shop? I can barely stand up after a long day of restaurant business and catering orders. 
So, I'm going to be baking with them a lot in the next few weeks, but I had to share some of the benefits of pistachios along with this incredibly easy recipe. 



Some of the health facts of pistachio:

·   1. According to Thomas and Gebhardt (2006), pistachios contain a lower calorie content of only 160 per one ounce in comparison to other nuts. 

2. Pistachios contain a higher amount of protein in comparison with other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. The amount of protein found is 6 g per 1 ounce, which is the highest in comparison to other nuts.

3. The fat content in pistachios is also the lowest compared to other nuts. Statistics collected by Thomas and Gebhardt (2006) show that the fat content is 13 g per 1 ounce.

4. Pistachios are also a very good source for mono-unsaturated fatty acids such as oleic acid and antioxidants. Taking them on a regular basis is known to be effective in decreasing low-density lipoprotein (LDL), which is known as “bad” cholesterol and helps to increase the amount of high-density lipoprotein (HDL), commonly known as “good” cholesterol.

5. Trace elements or minerals found in pistachios include calcium, iron, magnesium, phosphorous, potassium, zinc, copper, manganese, and selenium. It is important to note that they contain the highest amount of phosphorus, along with almonds and cashews. Furthermore, they also contain the highest amount of potassium with respect to all other nuts.

6. The amount of sodium found in pistachios is zero, which is different from other nuts like hazelnuts and pecans. This is good news for people suffering from hypertension because they constantly have to curb the intake of sodium in their diet.

The above nutritional details show that they are not just another nut, but actually a very good food to be consumed at any point throughout the day. In fact, it is a wholesome food all by itself.  (source here)

Look how amazing these are! Who's ready to make something awesome to eat?





So, here's my recipe for a pistachio mozzarella salad for the summer that will blow your ever-lovin-mind when it comes to healthy and fast! It's light. The whole recipe is less than 300 calories and 12 net carbs and it gives you 25% of your protein for the day. Win!


Pistachio Mozzarella 
on Beefsteak Tomatoes Salad
1 serving

1 Very Ripe Beefsteak Tomato
1 oz. Fresh Mozzarella, sliced
1 Tbsp fresh Chopped Basil
1 tsp. Chef Tess Romantic Italian Seasoning 
1 Tbsp Fresh chopped purple cabbage (for color, optional)
1/4 cup raw pistachios here
Salt and pepper to Taste
Balsamic Glaze or balsamic vinegar

Directions: Slice the tomato into 4 wedges. Slice the fresh mozzarella in 4 wedges. Season the tomatoes with Chef Tess seasoning and top with the mozzarella. Top with fresh chopped basil and one Tablespoon of pistachio per wedge. Season with salt and pepper to taste. Serve chilled.

My fitness Pal: Pistachio Mozzarella Salad Nutritional Data 


One of my other favorite Pistachio salad recipes:



There you go! An amazingly simple and healthy anytime salad to keep you going through this hot summer! More pistachio recipes to come this week as we explore this amazing nut!

Always My Very Best,
Your Friend Chef Tess