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Daily Menu January 6th, 2008
I was ravenous when I first set my feet on the floor, so while I read the Sunday paper I ate:
2 cups plain yogurt, with vanilla extract and Splenda stirred in
About 1/2 peach worth of frozen unsweetened peach slices, diced up
1/4 cup All-Bran
All of this makes a seriously tasty yogurt parfait. Next time, though, I'll buy the All-Bran with Extra Fiber (known around here as Super Colon Blow, a gag from an old Saturday Night Live bit) -- it has more fiber and less usable carbs than the regular All-Bran.
Later, when That Nice Boy I Married got up, I made:
Apple-Walnut Pancakes, a new recipe. They worked out beautifully, and will go in The Glycemic Load Cookbook.
Here's the pancake recipe. Notice that one pancake has 20 grams of protein, almost as much as three eggs:
1/2 cup flax seed meal
3/4 cup vanilla whey protein powder
1/4 cup splenda
1 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon ground allspice
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
2 small granny Smith apples
1 1/2 cups milk (you could use half water, half cream)
3 tablespoons butter, melted
1/2 teaspoon blackstrap molasses
1/2 cup chopped walnuts
In a mixing bowl, measure all your dry ingredients, and stir them together.
Quarter your apples, cut the cores out, and whack each quarter in two. Using your food processor with the S-blade in place, chop one of the apples pretty fine. Now add the second apple, and contiue chopping till *that* one is chopped fairly fine, and the first one is even finer! (If you don't have a food processor, you could dice one apple quite small, and grate the other. But that's a lot of work before breakfast.)
Measure your milk. Stir the eggs, melted butter, and molasses into it.
At this juncture, put your biggest skillet or griddle over medium-high heat. I use my humongo-sized nonstick skillet. If you don't have a non-stick surface, give the sucker a coating of non-stick cooking spray.
Now dump the wet stuff into the dry stuff, and whisk just until you're sure there are no pockets of dry stuff left.
Whisk in the apples and the walnuts.
When your skillet or griddle is hot, scoop the batter with a 1/3 cup measure. Cook like any pancakes. Serve with butter. If you like, you can sprinkle a little cinnamon-and-Splenda on top, but it's really not essential.
Stash any leftovers in the fridge to warm up on weekday mornings!
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10 pancakes, each with: 242 Calories; 14g Fat (50.5% calories from fat); 20g Protein; 12g Carbohydrate; 5g Dietary Fiber
Lunch: Five stuffed egg halves. I made new stuffed eggs, and they were marvelous, so I just scarfed a bunch while I was making 'em.
Sugar-free dark chocolate
Dinner: Chicken-Asparagus Salad. Another new recipe for the book, also yummy. I love it when everything I cook in a day works out!
Dry red wine (are you noticing a certain similarity in this part of my menus?)
Daily totals: 2214 Calories; 129g Fat ; 124g Protein; 77g Carbohydrate; 29g Dietary Fiber
These figures assume that plain yogurt does not have the commonly listed 12 grams of carb per cup, but rather only 4. There are 12 grams of carb in a cup of milk, but most of that lactose is converted to lactic acid by the yogurt bacteria -- which is why yogurt is tangy.