Flourless Chocolate Cake

Apparently I wasn't done with cooking for the day. I decided to bake something sweet. So here is the recipe for a simple flourless chocolate cake. It is grain and gluten free, but probably far from low-calorie. This makes a good size cake so be prepared to share. Hope you enjoy as much as I did!!

Flourless Chocolate Cake

8 ounces bittersweet chocolate chips (I used semi-sweet tonight and it was still very good)

2 sticks butter

1 1/2 cups sugar

6 eggs

1 cup unsweetened cocoa powder

1. Preheat oven to 350. Butter a 10-inch pan.

2. Melt chocolate and butter in the microwave in 30-second increments until melted. Stir in between increments. (Do not overheat)

3. When melted, whisk in sugar. Then add eggs one at a time, whisking well after each. 

4. Sift in cocoa powder and whisk until combined. Pour batter into pan.

5. Bake until top has formed a thin crust for about 35-45 minutes. Cool cake in pan for about 10 minutes before serving.

Dust with powdered sugar and serve with vanilla ice cream or fresh whipped cream. 

Simple Soup

Today I made my standard hearty and healthy soup. It basically includes anything you have in your fridge or freezer. You can start by sautéing a chopped onion in a little olive oil in a big pot (I try to do everything in one pot... for less clean-up). You don't have to sauté the onions, but it helps minimize the overwhelming smell left in your home. Once the onions are translucent, add the rest of your ingredients.  Here is what you can include:

Liquids
Chicken Broth or Vegetable Broth
Add some water until desired liquid level is reached

Garlic (I mince one clove)

Vegetables (can be frozen)... as many as you want
Kale, spinach or collard greens
Tomatoes or half a box of Pomi (this is what I use)
Okra
Sweet Potato
Squash

Beans (I use one or two kinds)
Any kind of bean. I've used canned or frozen;
Lima beans
Broad beans
Edamame - shelled (Trader Joe's sells frozen shelled Edamame)
Chickpeas

Spices (really whatever you want)
Salt (if not using chicken broth)
Pepper
Dash of crushed red pepper

Once liquid is just at a boil, bring to a simmer and let cook between 45 min to an hour (to desired consistency). Then enjoy! Tonight's pot made 7 servings. Plenty for the whole week or for a very hungry family!

* Note: you could add noodles, gluten-free noodles or rice to add a grain. I obviously don't.

Paddleboarding

In the midst of this negative degree temperature, I am reminiscing fondly of the beautiful summer we had and how much I miss my lake activities!

This past summer I tried something new that I had been wanting to try for some time... Paddleboarding! I thought it would be harder to balance, but I seemed to be a natural! This is a great activity that can stimulate the mind and body. I realized that I found an exercise that didn't feel like work and that I can now include in my tool bag for relaxation and self-care techniques. Great activity to enjoy with friends or by yourself in combination with mindfulness techniques. Be safe and have fun!!

(Me on my way to a healthier lifestyle)

Note: Apparently they even have classes for yoga paddleboarding.

Need a treat?

Want to satisfy a sweet tooth and feel good about it at the same time? Try this...

I started with Trader Joe's European Style Plain Yogurt. I like this yogurt because it has a more fluid/liquid consistency unlike the usual thick yogurt texture and far from the strained yogurt or Greek yogurt style. The texture of this yogurt makes it easy to add any mix-ins and makes it feel more like a dessert than a yogurt. 

I then added fresh blueberries, toasted coconut chips (I toasted them myself; you can buy unsweetened coconut to toast... it tastes delicious, no sugar needed), and shaved some chocolate into the yogurt with a micro grater (This time I used dark chocolate with toffee, but you can use any kind). 

Not only did this treat have protein, calcium, and the power and antioxidants of blueberries, but it quieted my sweet tooth with the coconut and the negligible amount of chocolate (shaving it makes sure that every bite gets a little chocolate) in it.

This yogurt can be used with any fruit and mix-ins (try honey or cinnamon). It's delicious simply with strawberries and blueberries for breakfast. I definitely recommend it!!! 

Pancakes you won't feel guilty about...

Here is the recipe I promised...

Ingredients

* 2 eggs
* 1 banana (preferably ripe)

** add ins can include nuts, blueberries, cinnamon, pretty much anything you want.

Directions

1. Mash the banana really well.
2. Meanwhile, whip the eggs up until fluffy.
3. Combine eggs and banana mush.
4. Add any additional ingredients now (top picture shows blueberries)
5. Heat skillet pan with a little coconut oil.
6. Add a little of the batter, you can make one pancake at a time or two. I found it easier to do one at a time. They cook fast. Heat on medium heat until golden and the pancake slides on the pan. Flip over and cook until golden.
7. Serve and enjoy!! These taste like very moist banana pancakes and I didn't even need any syrup.

(I added some coconut chips on top)

The Dr. Sweets' Diet

Here is a handy list of what I eat and what I keep away from my body...

Let's start with the Goods!

1. Any and all vegetables, including root vegetables (I know some of these are considered fruits). The darker green and more colorful ones, the better. I often eat Kale, Spinach, Broccoli, Broccolini/Broccoli Rabe, Brussels Sprouts, Carrots, Avocados, Tomatoes, Beets, Cauliflower, Arugula, Cabbage, Bok Choy, Collard Greens, Artichoke, Squash, Pumpkin, Eggplant, Cucumber, Plantain, Peppers, Zucchini, Asparagus, Onions, Scallions, Garlic, Sweet Potato, Water Chestnut and the occasional Celery.

2. Any fruits. Berries (Blueberries, Rasberries, Strawberries mostly), Bananas, Apples, Oranges, Grapefruit, Pineapple, Watermelon. The list goes on. I also enjoy dried fruits like cranberries and strawberries.

3. Legumes and beans (This is not Paleo). I love any and all beans. Chick pea, black beans, great northern beans, lima beans, lentils, you name it.

4. Nuts and seeds. Almonds, Walnuts, Cashews, Pine nuts, (unfortunately I can't eat peanuts... they give me a migraine), sunflower seeds, pepitas, flaxseed, sesame, etc.

5. Meats, Seafood, Proteins and Fats. Beef, Chicken, Lamb, Pork... this means steak, pot roast, ribs, fish, sashimi and bacon! My other fats/proteins come from eggs, olive oil, olives, and guacamole.

6. Dairy (also not Paleo). I drink lattes, so I need a little skim milk every now and then. I also love yogurt, plain is the best (you can add whatever you want to it), and cheese! Every now and then I treat myself to a little ice cream.

7. Extras: Dark Chocolate and Red Wine.

(this picture from http://www.crossfitidog.com/nutrition/paleo-food-pyramid/)

Now the Bads...

1. Grains: Any wheat, rye, barley, bulgur, orzo, couscous, bran, oats, corn, rice, cereal. This includes pasta, oatmeal, bread, and anything made with grains.

2. Processed Foods. If it's in a box or in the middle portion of the grocery store, I tend to stay away.

3. White potatoes

4. Carbonated drinks

5. Fake sugar

6. Unnecessary sweets

7. Beer and other wheat based drinks like Vodka, Whiskey, etc.


So here is a tip on replacements...

I have replaced potato chips with sweet potato chips or plantain chips. You can use cauliflower to mash or make a base for pizza. My pancakes only have two ingredients, bananas and eggs. I'll post a recipe soon. For flour, you can use almond meal, coconut flour or plantain flour. Buckwheat and quinoa are considered a seed so these are okay to eat as well!!

Do I cheat... I sure do. When it is something that I really can't resist. Sometimes I regret it because I will get a headache or stomach ache, but sometimes a little cheat every once in awhile is okay. My favorite cheats include pizza, corn tortilla chips, and tamales made with corn. So go ahead and indulge a little. :)

Indulgence

Not the way to start a healthy blog... but just wanted to share my favorite indulgence. I also thought that this may help to not discourage people from making small changes in their lifestyle... because you can indulge while still being healthy.

So what is it already? Sweet Potato Fries!!! My favorite are at Luxe Bar & Grill in Birmingham, MI (These particular ones may be dusted with flour, I'm not sure... So celiacs beware... Like I said before, it's okay to cheat once in awhile and these are definitely worth it for me! There are gluten-free, non-fried options). I really hope more restaurants start serving these puppies... because they are amazing! I recently found a frozen version at Target, which I have yet to try. I'll update you when I try them this weekend during my ski trip to Lutsen Mountain! My exercise of the weekend will be skiing the slopes. Woo Hoo!!

The beginning...

As a psychologist I am always emphasizing the importance of self-care. Easier said then done, right? I should know this since I wasn't completely taking care of myself like I should have or could. My road to a healthier lifestyle began in March of 2012. It's nearly been a year... but the reason I'm only just now creating a blog is because this lifestyle change has actually stuck. So what was the trigger? Well... I can thank my friend Kristy in Australia for that. I saw an amazing post on her facebook wall of her exciting adventure on an endurance race called the Tough Mudder (http://toughmudder.com). This was before the sudden boom of mud runs... or so before I realized mud was the new thing in racing. I later decided to look up this tough mudder in Australia and was pleasantly surprised to find out it also took place in the States. Keep in mind I've never run a race, let alone a straight mile. So... what did I do? I signed up for the Minnesota Twin Cities Tough Mudder by myself hoping that I'd round up others to join. I did get one brave soul to join me on my adventure. It was awesome. I definitely felt tough! So I signed up for more runs and have for the most part been consistent with exercise. Meanwhile, I decided to try something new at home... wait for it... Going GRAIN Free. Crazy right? Seemed like it at first for this pasta and bread fanatic! Not only did I decide to cut out grains (wheat, corn, rice, oats, etc.), I decided to limit processed foods and try not to replace grain-foods like flour, bread, cereal, pasta, etc. I soon learned that not only can you get all the nutrients you need from non-grain foods, but the nutrients are absorbed a whole lot easier. So my non-diet includes eating meats, healthy fats like guacamole, lots of vegetables of every kind, fruits, sweet potatoes (I also cut out white potatoes), beans of every kind, nuts, eggs, yogurt and cheese, with the occasional wine (since beer and vodka have wheat) and chocolate. So fast forward about 9 months with this new ... Nearly migraine free, less bloated, reduced episodes of bursitis, buff, and twenty pounds lighter lifestyle. I feel fresh, healthy and strong. The real me has come out and it's out to stay. So this blog will follow my continued journey towards maintaining and striving for more self-care. Hope you can get some ideas.

Side note: If you aren't technically allergic to wheat or grains, once you get used to eating grain free, it's easy to have a cheat day for something special and not go crazy. And by that I mean that grains are addictive and it will be hard at first to stop eating them. But soon you'll stop the craving and realize you don't really need these bloater foods (probably pushed by the food market as healthy).

Second side note: This is not a carb-free diet... beans, fruits, vegetables, sweet potatoes all have carbs.

Enjoy!

- The Shrink that Shrank


* disclaimer - this blog does not promote any particular diet or exercise, these posts are just based on what has worked for me after trying many different strategies.