It came not so softly in the night.

A little extra tired, maybe, from over-obligating myself, I was awakened around 4 am for the usual trip to the bathroom.

No big deal.

But something was off. Once in the bathroom, my hands started to tingle as if I had been hyperventilating. Hmmm. Better breathe into my cupped hands. But I was not hyperventilating.

The tingling spreads all over my body, and – was that sweat on my brow?

Okay. This is not going down well. I was starting not feel good. No. I was beginning to feel very bad.

Was this going to turn into diarrhea, or did I need to throw up? Any self-care plan would require movement on my part, and that somehow did not seem an option. My body had become weighed down by some invisible, mighty source of gravitational pull.

Was I going to pass out? I leaned my body away from the cast iron tub, just in case.

Summoning an energy I wasn’t aware I had at the moment, I pulled my long hair back into a ponytail away from my sopping wet scalp. My trembling body was, within a few moments, drenched in sweat.

Shake hands with the flu.

I am so thankful I had gotten my annual flu shot in September. Because of that protection, I did not become a statistic. The third death from the flu in North Carolina was reported that very week.

Fortunately for me, I was able to exit the bathroom without anything else happening, and I safely tucked my ailing carcass back into bed as I listened to strange gurgles rise from my tummy. Next morning, I felt a little beat up and just took things easy.

Flu is not an inconvenience. Flu knocks you down suddenly – and it can kill!

It’s not too late to get protected from the flu.

‘Nuff said.

On to the holidays.!

Being an avoider of intense sweets and gluten is problematic this time of year. During a recent group trip to Williamsburg with my church, I threw caution to the wind during the catered dinners.

I know, I know. I literally wrote the book on this – Toolkit for Wellness – but since I was gluten-free by choice and not by condition, I thought I could ‘cheat’ a bit if I did not get a bad belly.

No bad belly. Yay.

Oh, wait. A few days later, my joints were talking to me like I was suddenly a very old lady. What?

Well. The resulting inflammation, for me, came through the musculoskeletal system.

So, it was time to get right with my body, and it did not take long for the aches and pains to go away. Lesson learned … again. Everything is a choice.

But those of us not wanting sticky-sweet and gluten-y desserts do not have to be relegated to the veggie tray for celebration food. There are options.

How about a crustless apple pie with streusel topping? Satisfies without going over the top. Check this recipe out that I created on-the-fly last week:

CRUST-LESS APPLE PIE WITH STREUSEL TOPPING

Instructions

Pre-heat oven to 350 degrees

Into a large bowl place:

4 large apples, peeled, quartered, cored, and sliced horizontally. My apples were not baking ones, per se: Honey Crisp, Gala, and maybe another new flavor also just labeled Crisp.

4 Tbs. arrowroot powder

Brown sugar- sorry about lack of measurements, I just shook some over the apples; probably ¾ cup or less

Apple pie spice to taste

Stir and toss the apples around to evenly coat with dry ingredients.

Add some leftover cranberry sauce – maybe 1/2 to 2/3 cup – (Recipe for cranberry sauce to follow)

Mix apples and the cranberry sauce well and pour into a greased baking dish – mine was 12 x 8 inches.

In a medium sauté pan on medium heat place:

About one cup chopped nuts – I used walnuts and pecans

½ stick butter

About one cup gluten-free oatmeal, and

¼ – ½ cup brown sugar.

Stir to combine and to brown slowly. When warm and brown, distribute over the top of the apple mixture. Bake at 350 degree about 40 minutes or until evenly browned. I put foil over the top for the last ten minutes so the edges would not burn.

Serve warm or cold with a dollop of Plain Greek Yogurt. It’s great reheated.

In case you have missed previous postings of my cranberry sauce, here’s what I do that is well received every time I prepare it.

CRANBERRY SAUCE PLUS

Instructions

Into a soup pot place:

2 small bags of cranberries

One navel orange, rind at each end discarded. Quarter orange and thinly slice

2 fresh pears – peeled, quartered, cored, and diced

1 cinnamon stick

1 cup sugar

1 cup water

Start cooking on medium heat. Then in a small saucepan place:

One container of fresh raspberries, rinsed

1-2 Tbs. water

1 Tbs. sugar

Gently cook berries on medium heat while stirring. This does not take but a few minutes. When berries start breaking down, place a large mesh strainer over the cooking cranberries, and pour raspberries and juices into strainer, draining into cooking cranberries.

Using a flexible bowl scraper, mash the berries through the strainer. Scrape the berry essence off the back of the strainer and put into the cranberries. This takes a bit of mashing, scraping, mashing, scraping. You will have a mass of seeds and just a little bit of berries left in the strainer which you will discard.

The effort to create the raspberry essence is worth it. The essence adds that certain something to the sauce … all without pesky raspberry seeds.

Stir the cranberry sauce mixture occasionally, helping to pop cranberries on the side of the pot. Gradually reduce heat as the sauce thickens and bubbles more intently. When berries are all popped and things look ‘just right,’ your work is done.

Transfer to serving bowls and/or storage containers to cool. This sauce keeps quite well and can serve as a not-so-sweet spread on toast or in a turkey sandwich.

The edgy tartness of the cranberries is countered by the gentle blunting of the pear and raspberry flavors. The orange slices with rind seem to candy in the juices. Folks who are not partial to cranberry sauce really like this one.

So, you better watch out – get those flu shots, and enjoy some excellent Cranberry Sauce and Crust-less Apple Pie!

Book sales for Toolkit for Caregivers is trending as gifts for family, friends, and neighbors who are facing caregiving or are in a time of caregiving. There could be no more thoughtful gift to give such a person. They don’t need a plate of cookies – they need help.

A recent customer had tears in her eyes as she described her gratitude for her Toolkit for Caregivers gift. Her husband’s Alzheimer’s Disease is worsening and reading her book and implementing the suggestions – especially for the business side and for self-care – has meant the world to her.

Click here to access Toolkit for Caregivers and here to access Toolkit for Wellness, both perfect gifts of hope and help.

Wishing you and yours a safe, healthy, and happy holiday season-

From Deidre who writes and Sheree who makes things beautiful.

Don’t miss even one FoodTalk4You.com newsletter! Look for the sign up to the left of this page above.

Let’s be grateful for pumpkin!

How many people are you serving at dinner – or breakfast? As an empty nester, I used to think cooking for just two called for making substantial quantity adjustments. Geez. Try cooking for one.

I can well understand why single people grab prepackaged one-serving meals.

So far, I have resisted the temptation. If keeping a happy belly is high on your list as it is mine, prefab food fails on so many levels. In addition to the endless list of additives and other unidentifiable ingredients, most packaged food is also awash in gluten.

I am left trying to prepare smaller quantities and/or eat the same thing once or twice a day – perhaps disguised as something else – until the leftovers are gone.

So, when pumpkin was calling me like a siren from the deep, I knew I needed something versatile.

Something I could dress up – or down – according to my need.

Not a pie – not a cake – not a pudding … 

Something that would be nourishing and possibly sport additional protein. Hmmm …

Inspired by the Food Channel cook off chefs who grab a little of this and that, I set to work.

The result was – not a pie, not a cake, not a pudding … It was perfect and served as breakfast more than once. When it wasn’t breakfast, I decorated a square of it with a dollop of pudding and called it dessert.

I was going to remake this using more accurate measurements, but have not had the time as preparations for the local Holiday Gift Show have been all consuming. My booth will be beautiful and will feature bookmark Christmas tree ornaments!

So, here it is: my no-name pumpkin thing concept recipe.

Pumpkin Bake That Looks Like Breakfast – Unless It’s Dessert

Ingredients

6 eggs

½ cup of Half and Half … Or three good splashes or so

Vanilla

Cinnamon

Pumpkin Pie Spice

Salt

3 Tbs. melted butter – I measured this … shock!

Maple syrup/brown sugar – Quantity is a little tricky, here. I’d say 1/4 to 1/3 cup of brown sugar and a splash of maple syrup. This is not meant to be sweet, but to maintain a delicate balance between sweet and not dominating the pumpkin flavor.

½ – ¾ cup Almond flour

3 Tbs Collagen hydrolysate

½ can Pumpkin

½ cup unsweetened coconut flakes

Method

Grab a large mixing bowl and an immersion blender.

Add all the ingredients, blending to combine well.

Bake 350 degrees in a greased square pan for 40 minutes/until a knife comes out clean when tested in the center.This pumpkin bake checked all the boxes for versatility, flavor, protein richness through the eggs and collagen, and provided much needed pumpkin factor without a lot of sugar.

I could see making this for a crowd by using the full can of pumpkin, ramping up the other ingredients, and using an oblong baking dish. If you are fortunate enough to have family in for Thanksgiving, you could nibble on this all day while cooking the holiday dinner.

How’s your gratitude journal doing? You don’t have to have a journal dedicated to gratitude. Keep it simple. Jot a thought or two down each day on your calendar. My daily planner has an abundance of room in addition to the space for appointments and goals.

How about starting today? From now until Thanksgiving – a couple things each day that fill our hearts with gratitude – right there on your calendar or planner.

Today: I loved my short walk to the lake and the feel of fall sunshine on my face. I am so grateful for eyes to see the leaves of my dogwood trees turn this amazing shade of red.

How about you?

In health and gratitude-

Deidre

Don’t miss even one FoodTalk4You.com newsletter! Look for the sign up to the left of this page above.

Did you grow up with your mom disguising Brussels sprouts under an ocean of Velveeta cheese sauce? Haven’t had Brussels sprout since then, right?

Well, those darling orbs of cruciferous goodness are making a comeback. Stylish restaurants are spotlighting their unique versions – sans Velveeta cheese sauce – and are delighting their patrons.

Before sharing recipes, let’s get acquainted with this intriguing mini cabbage.

Some of the best summations I have found for these cruciferous vegetables calls them “Super Veggies,” as well as other equally positive descriptions. This ancient family of vegetables, which can be found all over the world, include:

1. Arugula
2. Bok Choy
3. Broccoli
4. Brussels Sprouts
5. Cabbage
6. Cauliflower
7. Collard Greens
8. Kale
9. Kohlrabi
10. Maca
11. Mizuna
12. Mustard Greens
13. Radish
14. Rutabaga
15. Turnip
16. Watercress

Since even before 4000 BC, these foods from the Brassicaceae family have been used, not only as food, but also for their curative properties.

Some of the benefits of cruciferous vegetables:

1. Contain cancer-fighting compounds
2. Reduce inflammation
3. Regulate blood sugar
4. Promote weight loss
5. Enhance heart health
6. Promote Estrogen balance

The benefit that stands out for me is the reduction of inflammation. As I often remind readers, inflammation is the cornerstone for all disease. Curb inflammation and you’ll go a long way in preventing disease processes.

The blood sugar regulation and weight loss benefits are largely due to the high-fiber content of cruciferous vegetables. Also, all these vegetables have high values in vitamin C and K, as well as many necessary minerals. It’s not as common to find these types of beneficial fatty acids outside of fish, meats, and nuts. Anytime we can consume them, it’s a good thing.

The only downside to using them in your diet is there can be an issue with flatulence. That’s medical jargon for gas.  We are advised to eat only one or two servings of these vegetables a day if gas is an issue.

Having said that, Brussels sprouts don’t bother me so much at all; whereas, cabbage is another story. Individual differences abound.

Enough of the science of Brussels sprouts and other cruciferous vegetables, let’s get on with the story.

You know how, when you are on vacation and are in different towns, states, or countries, you generally want to eat at local establishments? Forget chain restaurants; those you can get at home, right?

One exception for me is Bonefish Grill. We do not have one anywhere near my town; so, when I vacation to Myrtle Beach, South Carolina, at least one trip to Bonefish Grill is going to happen. That was the case recently.

My friend ordered a side of their highly touted Brussels sprouts to go with her oysters. Her taste buds were doing a happy dance after the first bite. Already a lover of Myrtle Beach’s T-Bonz Restaurant Flash-Fried Brussels sprouts, I was intrigued.

Fortunately for me, there were two sprouts left over from my friend’s dinner, so I did the only right thing possible – I ate them.

Oh, my…

We plied our waiter for as much recipe information as possible; but I’m sure he was sworn to secrecy. We could correctly identify the lemon element, and he very vaguely described some kind of sauce they served to bind everything. I could tell there were other ingredients though. They were on the tip of my taste buds …

Well, while I’m still Googling knock-off recipes for Bonefish Grill Brussels sprouts, I did manage to cobble together a decent concoction worthy of sharing – so here it is:

Brussels Sprouts A La Bonefish Grill 1.0

Preheat oven to 400 degrees.

Lightly oil baking dish – I used a 12-inch cast iron pan

20 Brussels sprouts- smaller ones are best, washed, trimmed, and cut in half

½ cup cubed ham

1/3 cup mayo

3 Tbs. finely diced onion – I used Vidalia, but an online recipe used the whites of three green onions

½ cup sauerkraut, drained

½ cup olive oil

1 Tbs. lemon juice

Zest of one small lemon

1 clove garlic, minced

2 tsp. dried basil

Fresh ground black pepper to taste

Parmesan/Asiago cheese to thinly shave on top of the prepared and dressed Brussels sprouts in the baking dish.

Prepare Brussels sprouts and place in large bowl with half of the olive oil. Toss to coat evenly.

In a small bowl, combine the remaining ingredients stirring often.

Pour sauce over Brussels sprouts, toss to coat evenly. Transfer to baking dish.

Sprinkle shaved Parmesan/Asiago cheese over the top.

Bake about 30 minutes or until browned on top.

Enjoy.

This could be a one course meal.

Is this just like Bonefish’s famed side dish? Well no, it’s tantalizingly close.

Are you tweaking your recipes to a healthier bent for the coming holidays? Let me know what you are doing to make taste bud magic with less sugar and healthier ingredients in the comments section below.

In Health-

Deidre

Are you already battling holiday dessert binging? Those five-ten pounds around the waist from December indulgences are just sprinkles on the cake of sugar-laden devils disguised as fall treats, Halloween treats, and Thanksgiving must-haves already expanding our middles.

Just like clockwork, recipes are starting to populate my Facebook feed. It starts with cheers for all things pumpkin, and rapidly morphs into a parade of dazzling desserts – each one more tempting than the last. The thicker the cream cheese frosting drizzled with caramel, the better.

One specific recipe a friend shared on her Facebook feed, came from a site with the word “healthy” in it. Get this. The recipe sported 2 cups of sugar.

Not healthy, dear friends. Not healthy.

Better habits start with an environment that supports those habits.

There’s no effort to walking more if you are at the beach, when the sand beckons walkers of every ability, with an endless expanse of wave-lapped wonder.

There’s no effort to refrain from drinking sugary sodas if there are none to be found in your kitchen. Make your biggest decision reflect what flavor of bubbly water you want to drink.

Are there to be no muffins, cakes, puddings, or desserts ever again?

Certainly not!

My goals with treats – treats are not daily happenings – is to make sure they have as many healthy ingredients as possible in them; make portions naturally smaller, and to share most of the treat with others so I will not be tempted to “treat” myself every day – because I deserve it, right?

There is also a carb lure come cooler temperatures – even before Facebook – somehow those summer salads give way to baked squash, potatoes, hot soups, and all those baked confections featured on the covers of magazines such as Sunset and Southern Living.

Case in point.

I do love a good blueberry muffin, but even using my favorite gluten-free Krusteaz box mix still seems more indulgent than necessary. Gluten-free does not equal guiltlessly-good-for-you.

Enter my ramped-up, mini-muffins born of a gluten-free box mix. These babies have the bonus of:

1) Collagen powder full of every amino acid – thus making a high-protein addition. Learn more about collagen HERE

2) Unsweetened-but-naturally-sweet shredded coconut is:

• High in fiber to keep you feeling full longer and for easy digestion (see my article on fiber HERE)
• A good source of minerals
• High in fat BUT it’s from lauric acid, which is associated with good cholesterol

Learn more about coconut HERE and HERE:

3) Walnuts – which are an amazing source of Omega 3 fatty acids and fiber. Learn more about walnuts HERE:

So, let’s get cooking by starting with a mix – making it better, and controlling portion size.

Almost Homemade Gluten-Free Blueberry Muffin Mix

Preheat oven to 400 degrees or 375 degrees Convection

Grease 24 count mini-muffin pan

1 box Krusteaz Gluten Free Blueberry Muffin Mix

Blend in:

1 large handful of unsweetened shredded coconut – approximately ½ cup

1 large handful of pan-toasted walnuts (about five minutes in sauté pan, stirred frequently to avoid burning) broken up into small pieces- approximately ½ cup

Zest of 1 medium lemon

2-3 Tablespoons of Hydrolysate Collagen Powder

Follow package directions, adding:

¼ cup water

1/3 cup melted butter

3 eggs

I also add the juice of ½ of the lemon

Stir enough to incorporate all ingredients.

Fold in the rinsed blueberries provided in the mix

Spoon the batter into the prepared muffin pan and bake 11-13 minutes for mini-muffins. Use a toothpick to check for doneness.

Let muffins cool in the pan for two minutes, then loosen each from its spot and tilt in place to finish cooling. Gluten-free baked goods can get “steamed up” if left in place without air to circulate around them during cooling.

Freeze a dozen. Give six to your neighbor. Eat six over a few days.

Enjoy your treats!

In health-

Deidre

Also check out: deidreedwards.com