Sweeteners and Glycemic Index

Glycemic Index:

The Glycemic Index is an indication of how quickly a specified amount of food will cause a rise in blood sugar level. The amount of food is the portion that contains 50 grams of carbohydrate (200 calories from carbs). So it is really an indication of how one carb compares to another.

Certain foods cause a spike, or rapid rise, in blood sugar level. This spike causes an insulin response and may over time lead to health problems such as diabetes, insulin resistance, metabolic syndrome and other issues. Maintaining a more even blood sugar level appears to be beneficial in many ways.

Only foods that contain carbs cause this spike, proteins and fats do not. They provide calories but do not cause an immediate rise in blood sugar levels. Meat and eggs contain no carbs at all, they can be considered to have a zero glycemic index. However this is not strictly true as the test cannot be carried out on them: no amount of eggs will give the required 50 gm of carbs.

The test is carried out on volunteers who have been fasting for a period of time. They are fed a portion of food containing 50 gm of carbohydrate and their blood sugar level monitored over a 2 hour period. This data is drawn on a graph and the area under the curve measured, the larger the area, the higher the glycemic index (GI). Glucose is used as the standard with a value of 100 and all other foods are compared to this.

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Coconut Curry Shrimp Ramen Bowl

How about we make a noodle dish that’s kind of a curry, but also kind of a ramen, and happens to be ridiculously delicious? Like, one where you can clean out the fridge, but also kind of make it Instagramably beautiful, all while feeling like you’re eating takeout?

Ingredients:
1 TB extra virgin olive oil
1/2 onion, diced
1/2 red bell pepper, diced
4 cloves garlic, minced
1 TB Thai Kitchen red curry paste
2 cups chicken broth
15 oz can Thai Kitchen Organic coconut milk
6-8 large shrimp, peeled and deveined
3oz (1 sleeve) Hakubaku Organic Ramen Noodles
½ lime
1 TB chopped cilantro

Directions:
1. Heat olive oil in stock pot. Add onion and bell pepper and cook for approximately 5-7 minutes, until softened.

2. Stir in garlic and cook for another minute.

3. Add red curry paste. Cook for 1-2 minutes, stirring frequently, until it becomes fragrant.

4. Add chicken stock and coconut milk. Simmer for 5 minutes.

5. Add shrimp to the pot. After 3-4 minutes, add the ramen noodles to the pot as well (just the noodles – toss the flavor packets). Cook for an additional 3-5 minutes, until shrimp is opaque and ramen noodles are soft.

6. Add the juice from ½ of a lime to the pot and garnish with cilantro.

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Breakfast while on Vacation 2020

My wife and I are both on vacation this week. We schedule this every year to celebrate our wedding anniversary. Every year previous, we would book a hotel room at a resort on the beach somewhere in Florida. 2019 was a fine time at Amelia Island, The Omni Amelia Island Resort was are destination which proved to be everything that we had heard. Due to the time of year, there are no crowds and the Florida humidity is lower. We stayed at a wonderful section of the resort that is actually condos that snow birds rent out when they are living up north. Our room came complete with a fully stocked kitchen, a living room and a very nice bedroom. I would say, probably 1000 square feet. and we paid around $179 a night. Yes my friends, it pays to live and grow up 1 hour from several beach’s in Central Florida. It’s precisely the reason I have never left this area.

Fast forward to 2020, the scenario this year has changed quite significantly. I have always said that the best vacation I ever had is the year I wasn’t at work and this cycle is no different. I did, however, want to have a few special moments for my wife considering we have been on lockdown since mid March. A few days ago I began planning a special breakfast complete with all our favorites. I chose to have breakfast on Sunday morning because I am always at work on Sunday. I figured that an awesome breakfast, followed by a nap, and then an afternoon of NFL football would be just the ticket for my wife and I. Did I mention that my wife is more into football than I am. That’s right, I hit the wife lottery. In more ways than one. The breakfast menu was an easy to list to prepare. We had been to breakfast at several fine restaurants here locally and with most things, we are creatures of habit. So here is what I planned for……

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Sharon’s Guacamole

4 Ripe Avocados
2 Limes, juiced
1 Roma Tomato, diced
1 Small Red Onion, diced
1 Jalapeno, deseeded and diced
1/2 cup Cilantro, chopped
1 tsp Ground Cumin
1 tsp Fresh Ground Black Pepper
Kosher Salt to Taste

Take the avocado cut across the center and split in halves. Take the pit out and take the avocado out of shell using a large spoon. Place in a mixing bowl and add juice of lime. Incorporate together using a large spoon to break up the avocado.

Add remaining ingredients, stir to combine, and season to taste.

Mike’s Sloppy Joe’s

Homemade sloppy joes are incredibly easy to make and come together in one skillet in about 20 minutes or so.  Browned beef is mixed with onion and green pepper and simmered in a sweetened tomato sauce.  The secret is in finding the right seasoning for the sauce!

I grew up eating sloppy joes. My mother was a school teacher, so mid week dinners were quick and simple. And while I’m at it, sloppy joes in our house were actually browned ground beef smothered in Manwich sauce. Not very creative, but at the time it was a staple that I loved as a kid.

What is the difference between Manwich and Sloppy Joe? Technically Manwich is a pre-made sauce that’s used to make sloppy joes.  I am not sure exactly what’s in it, and have never tried it myself, so I can’t say that my recipe tastes similar or not.  Manwich is marketed as a easy way to make sloppy joes… but in reality, homemade sloppy joes are just as easy to make!

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Cheesy Roasted Green Beans

Roasted green beans are a delicious holiday side dish, roasted in olive oil, garlic and parmesan, then baked with cheese until melted and bubbling!

The perfect side dish to serve along with your turkey, mashed potatoes and gravy! The bonus? Roasted Green Beans are low carb, Keto approved and incredibly delicious!

Cheesy Roasted Green Beans

The easiest way to get green veggies into your diet is roasting them. Throw them on a baking sheet or tray and letting the oven work it’s thing! It doesn’t get any easier.

Not everyone’s a fan of these green stalks! Coming up with ways for everyone to enjoy them can be a nightmare. That’s where this roasted green beans recipe comes in! You’re only five main ingredients away from having the best green beans of your life.

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YOTE Chicken Wings

Years of Trail and Error. I love chicken wings, in particular I love buffalo wings. I have been working on my chicken wing recipe for about 25 years. I have culled inspiration from the likes of Alton Brown, Interstate BBQ in Memphis, Bubbalou’s Bodacious BBQ in Central Florida, and Food Network. My process, sauce, seasonings, preparation and blue cheese dipping sauce are brought together after many years of taking an inspiring recipe and working on it for the home kitchen with common ingredients.

The first undertaking was the sauce. Once I had the correct mix of ingredients, I made very little changes. The Process of the cook is what has changed many times over the years and I settled for a twice fry method that cannot be matched. I have been told from house guests that my wings are the absolute best they have had and I should open a restaurant with this recipe. That’s all fine and good, but I believe food and in particular taste can be a very subjective thing. Cooking buffalo wings is a fairly simple process but cooking buffalo wings that a vast majority of people that love them, can be a challenge.

Today I publish the soup to nuts procedure for the best chicken wings that you could possibly come up, bar none. What follows are the ingredient lists for the various sauces and seasonings….

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