Category Archives: Recipes

Blogging for good health!, Recipes, Stress Reduction, This -n- That

Caregiver Confessions

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Note: Make sure to read until the end to catch an important tweak to last week’s Cottage Cheese Blueberry Bake.

This week’s post is a confession – or, more accurately – a sharing of a recent revelation.

In the final editing process for the content in my next book, Toolkit for Caregiver Emotions, I am making sure to mention, those who are short-term caregivers might experience the same mindsets and emotions experienced by those who are long-term caregivers.

Hah! Little did I know I was going to be a short-term caregiver, who would experience some of those same things.

My sweetheart just had hip replacement surgery. We’re looking at a six-to-eight-week standard recovery for general mobility issues.

Meh. No big deal, right?

Caring for someone with post-op pain concerns, decreased mobility, and who uses a walker along with other adaptive equipment is not the biggest hurdle ever for me.

I found, however, that my role as the primary caregiver, helping with activities of daily living, (such as bathing, dressing, and bathroom needs) – along with managing a variety of new temporary medications – quickly put me at risk of falling into a mindset of self-neglect.

Granted, there are no raging, random caregiver emotions here. The first two to three days post-op were hard on both of us – it’s a shared experience – but as I observed myself, it was easy to see self-neglect wiggle its tenacles into my day.

As we both experienced for the first time all the hip replacement concerns – the ice pack apparatus, careful spacing of pain meds, frequent transfer concerns with bed/chair, home exercises, movement restrictions, and dealing with the side effects of medications – we were both frequently exhausted.

Then it happened.

“My sweetheart is all set now; I’m just going to rest – I can skip my shower and my daily vitamins.”

In those first two days, I think such a mindset is normal. The importance of caregiving being a priority is evident as our kitchen island has been taken over by medical paperwork, and a row of short-term medications serves as a reminder to administer them on time.

But, dear caregivers, going beyond that initial adjustment period with self-neglect is not healthy.

Remember, there are two patients in any caregiving situation – the person giving the care and the person receiving the care. Ignore the needs of the first one and the needs of the second one might not get met because the first one may have collapsed!

If your adjustment period is not getting better – as ours did, thankfully – then it’s time to call in for help. Use those offers of assistance to free up time for your daily selfcare.

Next week, I’ll be sharing another breakfast casserole recipe that was easy to prepare in advance and gave us a fresh-from-the-oven treat this morning – no big clean up – and a promise of another easy meal the next day.

Speaking of recipes – as I prepared that Cottage Cheese Blueberry Bake again this week, I paused after stirring the ingredients a final time. Hmmm. Wasn’t there oatmeal in the version I baked the first time? Friends, caregiver brain is a real thing. Yes – please add one cup of uncooked oatmeal to that recipe. Apologies for any inconvenience or recipe “flops.” Sheree is reposting the downloadable corrected recipe below.

In health and healing –

Deidre

UPDATE-Cottage Cheese Blueberry BakeDownload

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Blogging for good health!, Recipes, This -n- That

How ‘Bout A Little Loco Moco?

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Food from around the world is so fun to explore. Often, regional dishes reflect the beauty and the unique features of that area and often include an interesting background story.

My daughter and son-in-law introduced us to a special dish from Hawaii during our recent visit there that brings comfort food to a bowl.

The dish – Loco Moco – was reportedly created in 1949 in Hilo, Hawaii, at the Lincoln Grill Restaurant. Owners, Richard Inouye, and his wife, Nancy, were responding to a request from some teenagers from a local sports club – who were requesting an alternative to a sandwich that was inexpensive and could be quickly prepared.

They asked Nancy to start with rice in the bottom of a bowl, add a hamburger patty, and cover the whole thing with brown gravy. Eventually, a fried, sunny side up egg would grace the creation’s top.

But the name – Loco Moco – adds another fun fact.

The teens named the dish after one of their members, George Okimoto, whose nickname was “Crazy,” because of his crazy teenage antics. Another member of their group, George Takahashi, (right), who was studying Spanish in high school, thought of using the name, Loco, which is Spanish for crazy. They added, “Moco,” to the name which, “rhymed with loco and sounded good.”

I’m wondering if the boys chose “moco” as a variant of “moto” in George’s name to complete the naming for their crazy friend?

To qualify as the genuine dish, the ingredients must be assembled in order, and the egg must be sunny side up. Stacking a second layer is allowed to retain the name, but layers must be in the order of rice-hamburger, patty-gravy, sunny side up egg.

Below is “Keeping It Reele’s” version of stacking a Loco Moco

Variations in choice of meat, or any other ingredient, require a different name such as, “Spam Loco,” “Kalua Loco,” or “Shrimp Loco.”

Loco Moco can be found in restaurants all over Hawaii and has been featured in several cooking shows.

Does Loco Moco fit into a foodtalk4you style diet? As a regional treat? Absolutely!

Our eggs were organic and locally farm raised. The meat was organic. The gravy and white rice were treats.

Yum!

Aloha – in health –

Deidre

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Mahalo – that’s thank you in Hawaiian!

Blogging for good health!, Holiday Celebrations, Recipes, This -n- That

The Magic of a Wink!

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Tonight, many of us are anticipating the arrival of a Jolly Old Elf, putting his white-gloved finger next to his nose as he bids us adieu for another year.

And that wink!

Winks are full of joy, mischief, and an inside secret.

Well, I’m sharing a little bit of a secret with you right now.

An easy little cookie that seems to wink at you!

Yes, I am speaking of my previously published Almond Macaroon recipe, now updated and even better, as Almond Winks.

These are gluten free, with that over-the-top sweetness of almond paste ramped down, making these little jewels into a ‘wink’ sure to please.

So simple to create, you can whip these up today in time for a family treat, and in time to leave for Santa as he speeds through his rounds in the wee hours.

Thanks go to our own magic elf, Sheree, who is making this recipe easy for you to download and print!

In my test kitchen today, I used a different method of baking. Note the mid/lower oven rack and the one about 4 inches above it. That beginning of a golden color in the cookies was achieved by baking the first 20 minutes on the lower rack – and then finishing on the top rack for 4-6 more minutes, making sure to not over bake.

ALMOND WINKSDownload

Best wishes for peace, love, and joy in all our hearts, regardless of our beliefs.

In health –

Deidre 

NOTE FROM SHEREE: With both Deidre and I being grandmothers, (yes, believe it not), and being the Christmas season, I wanted to post something special relating to warm memories of grandmothers baking cookies with their grandchildren. Hope you enjoy it.

GRANDMA’S SECRET RECIPE

Grandma’s in the kitchen,
with a smile so wide,
mixing up a potion, and I’m by her side.
She says it’s magic, and I believe it, too.
With a sprinkle of laughter,
and a pinch of, “I love you.”
Her cookies are the sweetest,
and the hugs are the best.
Grandma’s secret recipe
beats all the rest!

Unknown author

Merry Christmas, everyone – God bless you all.

Sheree

Anti-Inflammatory Foods, Blogging for good health!, Holiday Celebrations, Recipes, Stress Reduction

That’s Nuts!

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With the holiday party and baking season upon us, we turn to the subject of nuts. We’re talking about walnuts, pecans, cashews, and the like.

Nuts can be a powerhouse of nutrition with fiber, healthy oils, and beneficial phytonutrients that cut down on inflammation and ramp up heart health, blood sugar balance, and so much more.

But there can be a downside to nuts, depending on how they are treated.

Longtime readers of this blog or my book, Toolkit for Wellness, know that raw nuts are better than nuts highly processed in unhealthy oils.

But raw nuts still have factors in them that can inhibit proper absorption of nutrients and can contribute to unhappy tummies.

Enter the ‘activated nut,’ which has been handled in such a way as to eliminate the anti-digestive phytates and to activate beneficial digestive enzymes instead.

Activated nuts require soaking first, followed by dehydrating.

To soak:

Use glass bowls, if possible. Metal bowls may discolor but can be cleaned using Bar Keeper’s Friend.

Dissolve approximately 1 teaspoon of sea salt in 6 cups of water, add raw nuts, and soak. I buy large bags of nuts, so this requires multiple bowls.

Walnuts, almonds, and pecans can soak 12+ hours; cashews take just 6 hours. The water will turn quite brown.

Using a large colander, thoroughly rinse soaked nuts and spread out on towels. I have a large bath towel dedicated to this process – some staining may occur. Roll the towel up and let the towel soak up any extra moisture for a few minutes.

If nuts are to be used in a blender or food processor, they can be used now; but if long-term storage is desired or if they are to be used in baking, dehydrating is necessary.

To dehydrate:

If using a dehydrator, spread nuts out in a single layer on each tray needed, allowing for good circulation of air around the nuts. Do not crowd them. Place trays in dehydrator. Set temperature to 115-125 degrees and set timer for 12 hours.

When time is up, check for dryness and lengthen the time as needed. Store in a closed container in a cool environment.

If using the oven method, spread nuts out on large baking trays without crowding them. Set the oven at its lowest temperature. Since oven heat will be higher than the dehydrator, the drying time will be shorter. Stir nuts every hour and check for crispness after 6 hours.

Freezing nuts will lengthen their shelf life.

The resulting nut is light, crisp, and brimming with goodness!

I mostly activate pecans and walnuts, but now that my trusty dehydrator has found a place in my new home, I will return to activating almonds and cashews again as well. The brown outer covering of the soaked almond can be pinched off prior to dehydrating if desired.

Happy, healthy snacking and baking –

Deidre

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Anti-Inflammatory Foods, Blogging for good health!, Holiday Celebrations, Recipes

Humming for Hummus

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Do you realize we are well into the holiday season?

The weekend before Halloween, I couldn’t find a parking place at the local grocery store! The scene before me resembled the mad crush we see just prior to Thanksgiving that continues all the way through New Year’s.

Party season is already in full swing!

Whether we are geared toward gathering to cheer for our favorite team, celebrating an event or holiday, we do love a good party.

Spanakopita

And that means having a few recipes up our sleeves to whip up in short notice that will please a crowd. Sure, it’s handy to have some packaged frozen delights we can throw into an oven with practically no effort – mini quiche and spanakopita are some of our favorites – but sometimes I just want to share something I have made.

I do not remember how the concept of pumpkin hummus entered my mind. I may have been looking to pair pumpkin with cream cheese, but what I discovered is way better!

After the requisite Google search for recipes, I compared the ingredients of the top two, side-by-side. You can see how my quick notes were dripped on and blurred.

The result is a hybrid of the two, plus my personal tweaks.

This dip was a big hit at a recent gathering and is so easy to pull together with ingredients that are generally on hand. The exception to that might be tahini – which may not be a staple for you, but it’s easily found at the grocery store.

The recent discovery of pumpkin chips at Trader Joe’s provided the perfect dipping complement to this savory pumpkin hummus.

The downloadable recipe is below. You pretty much throw everything into the food processor and that’s it!

Pumpkin HummusDownload

As recommended by one recipe, I drained the chickpeas/garbanzo beans, saving the liquid. After the initial blitzing of the ingredients, I added about 2 Tablespoonfuls of the liquid to thin the hummus just a bit.

The second time making this, I remembered to process the hummus even more. The first time around, I noticed some thin slices of chickpeas had escaped becoming pureed.

Tasting the hummus before finishing is crucial. Both times, I determined a few more shakes of all the spices would be beneficial to boost flavor.

I opted to use a few shakes of red cayenne pepper in lieu of red pepper flakes – my goal was to give interest to the naturally gentle profile of hummus – not to give a spicy kick that would result in reflux.

Pepitas/pumpkin seeds provide the perfect garnish after swirling the plated hummus with the back of a spoon and drizzling a bit of extra virgin olive oil on top.

Yum for hummus!

In health –

Deidre

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Blogging for good health!, Exercise, Habit Building, Recipes

Experiencing Self-Aversion? We Can Help!

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Do you have a sense of body dissatisfaction?

The causes are as numerous as the stars. Some of us may not be as trim as we might want, while others of us get in shape only to lose it.

First, your shape is YOUR shape – not someone else’s. No one should measure their own health or appearance in relation to society, Tik-Toc, or any other medium.

But being mindful about how I was feeling in my own skin, I knew I didn’t like the feel.

Plus, there was that whole thing about the nimrod who took over my body. I let poor thinking pull me into trying to ‘fit in’ to a norm that was NOT ME – that’s never a good idea.

After five days of being gluten and sugar free, the pain in my hip from the self-induced inflammation was finally gone. Whew! That’s something I do not want to feel again.  

So, my seminal moment of clarity, motivation, and desire for change came as a trifecta:

1. Not liking the feeling of waistline lumpiness

2. Knowing I had caused inflammation in my body.

3. Reading a book recommended by a friend, who was experimenting with his own body redesign.

About that book. The Amazon sales page showed that the author and I had similar points of view on diet, exercise, and approach to change and sustainability.

When I opened Timothy Ferriss’s The 4-hour Body, I was intrigued. This thick publication will take some time to read; but I was confident enough to implement his familiar concepts after just page 85.

Cleaning up one’s entire way of eating is, excuse the pun, biting off too much to chew, and virtually guarantee’s failure due to the overwhelm.

Tim and I agree that if you adjust just one meal – breakfast – great results can follow that will encourage more extended modifications.

Here’s an easy punch list using our combined ideas:

  1. Drink a glass of water first thing in the morning to get hydration started.
  2. Eat within one hour of getting up to kickstart metabolism, normalize blood sugar and insulin levels, help stress hormones naturally decline, assist with weight loss, and help maintain muscle. If you skip breakfast, failure is guaranteed for a body redesign.

3. Aim for high protein and no added carbs of the white variety: potatoes, breads, grains, or sugar. No fruit or fruit juice (a sugar bomb). Tim’s goal is 30 grams of protein at breakfast which is achieved by using 1 whole egg, egg whites, and legumes (esp. lentils or black beans).

4. Add vegetables: spinach – especially for its attributes for improving muscle performance and glucose metabolism; any cruciferous vegetable (broccoli family and cauliflower), or my favorite – okra. Onions and mushrooms add variety and flavor.

Lentils are a staple in my breakfast scramble and are a more user-friendly legume in terms of flatulence/gas repercussions.

Start by cooking or reheating the green veggies in your sauté pan. Lentils can be added to this mixture or sprinkled on top after serving. Add the eggs to the mix, cook, and serve. I like to add whatever’s on hand: a few sliced cherry tomatoes, avocado, arugula, and top with a dollop of salsa or a balsamic vinaigrette.

Like Mikey once said, “Try it, you’ll like it!”

Try it for six days, return to your normal meal for the seventh as a reset, then repeat. As always, check with your healthcare provider before changing your diet or exercise routines.

Coupled with a bit more exercise, I’m headed in the right direction – for me.

How about you?

In health –

Deidre

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Blogging for good health!, Holiday Celebrations, Recipes

Creating Octoberfest!

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There’s so much confusion in this world, why add to it? Valentine’s Day is on February 14. Saint Patrick’s Day is on March 17.

Done.

But then, in 1971, an Act of Congress moved several federal holidays; Washington’s Birthday, Memorial Day, Columbus Day, and Veterans Day; to ‘designated Mondays’ to create three-day weekends for federal employees.  

Okay.

But Oktoberfest in Germany? Not in October? Honestly?

Does the name of a celebration have no meaning?

Sheesh.

It was only in recent years I learned Oktoberfest celebrations in Germany are finished, done, kaput and put away by October.

Really?

According to their official festival website:

The first Oktoberfest was held in the year 1810 in honor of the Bavarian Crown Prince Ludwig’s marriage to Princess Therese von Sachsen-Hildburghausen. The festivities began on October 12, 1810, and ended on October 17th, with a horse race. In the following years, the celebrations were repeated. Later, the festival was prolonged and moved to September to utilize warmer weather for enjoyment of the outdoor events.

As a firm believer in truth in packaging, why not call it Septemberfest?

Defying the rules, we were invited to an Oktoberfest gathering at a friend’s house in October!

The hosts supplied the venue, brats with sauerkraut, a start on the beer selections, and the guests brought the side dishes, and a pack of their favorite fall beers.

What a blast! The weather was warm enough to be outdoors – the party was held in their pristine open garage – and we used tasting glasses to sample different brews.

For the last several years, I have combined a couple recipes for German Potato Salad I had gleaned from the internet – until I finally developed my own hybrid version I am sharing with you today.

German Potato SaladDownload

I took pictures of food prep, and there’s even one of the guys’ table below as they determinedly sampled every beer for a consensus vote as to favorites.

Boys!

I hope you enjoy this versatile downloadable recipe that is great for summertime grilling or a fall Oktoberfest – whenever you prefer to have one.

In health –

Deidre

PLEASE NOTE: My website, deidreedwards.com, is not yet up to speed. The website redesign is taking a bit longer than planned. I can only apologize – the downloads, and my Caregivers Toolkit Bundle, are not accessible at this time.

Please accept my sincere apologies for any inconvenience this may cause you.

We will release an immediate announcement just as soon as the website is up and running again.

Sincerely, Deidre

Blogging for good health!, Habit Building, Recipes, This -n- That

Covid Comfort Food

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Can we utter, “comfort food” and “healthful,” in the same breath?

Well, not if comfort food means cans of sweetened condensed milk or oceans of gravy on mounds of biscuits.

However, as fall in the northern hemisphere brings on images of pots of soups and – for me – yet another iteration on gluten-free muffin mix – then yes, there are tons of healthful benefits to be had in comfort food.

When I had enough energy to throw some ingredients into a soup pot while recovering from Covid, there were anti-inflammatories and healing elements galore. I ramped up a recipe gleaned from Facebook that reminded me of ones I had used before.

TURMERIC CHICKEN SOUP RECIPEDownload

Thanks to my friend, Rox, I had all the ingredients after she picked up my online order from the local grocery store!

Not only did I use the bag of peas, but I threw in a bag of frozen, mixed vegetables as well.

Having some leftover cornbread on hand, I placed a square of it in the center of the bowl and ladled the steaming soup on top.

Even with our diminished sense of taste, this was very yummy.

On to my never-ending quest for the perfect no-hassle, gluten-free muffin mix enhancement.

This could be the ONE!

Using my favorite mix – King Arthur Brand Gluten-Free Muffin Mix – I filled the 1 1/2 cup add-in option to include:

            1 banana – mashed

            1/2 cup ground flax seed

            1 cup gluten-free oatmeal – maybe 1/2 cup more

            Cinnamon and nutmeg to taste

*And my six muffins also contained chopped prunes – yum!

My sweetheart refuses to entertain prunes in any disguise, so his six were without.

These extra ingredients resulted in 12 generous muffins, plus a small 3” x 3” muffin cake.

What a joy it is to simply heat up a moist, fiber-filled muffin for breakfast and some healing soup for lunch or dinner when you need to take it easy, feel comforted, and still know you are getting some healing nutrition on board.

In health –

Deidre

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Blogging for good health!, Recipes, This -n- That, Titles Worth Reading

Fake Fall to Real Deal

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We had what the meteorologists in our area were calling ‘fake fall’ over a week ago. Noticeably cooler in the mornings, with drier air and lower temperatures. Ahhh.

After the serious summer heat earlier in August, we were ready. But only so much.

I did not want to hop from sundresses to fall sweaters the last of August! And forget about all things pumpkin … no, not yet! I’m just not ready for those favorites.

But here we are. It’s the third of September – universities, colleges, and most of the schools are back in session. If you look attentively, there is a slight up-tick in color in the trees and the number of leaves on the ground is growing.

Are you like me? Long removed from attending or working at a school, this still feels like a new beginning. Time to chart my course, at least for the coming months.

Part of me wants a new, sharp number 2 yellow pencil and a stack of college-lined paper!

After watching my son prepare a batch of chimichurri recently, I have become a fan of this versatile condiment which seems to go with everything. The fact that every ingredient is healthy is even better!

A sauce of Argentine origin, chimichurri is excellent on grilled meats – and if you are lucky -enough to have some leftover sauce. It goes on everything, including eggs.

Chimichurri is a simple mixture of garlic, parsley, oregano, red wine vinegar, extra virgin olive oil, and salt/pepper/crushed red pepper. This is the recipe I followed:

Chimichurri

4 cloves garlic minced

2 cups flat-leaf parsley, finely chopped

1/2 cup fresh oregano or 1 Tablespoon dried oregano

1/2 cup red wine vinegar

1 cup extra virgin olive oil

Salt, pepper, crushed red pepper to taste

Prep the ingredients, combine, and let rest for 2-3 hours to meld flavors.

The following is a download for Chimichurri

ChimichurriDownload

Honestly, we were happy to just dip crackers and chips into this stuff. When it garnished the slices of grilled flank steak … we were in heaven.

Leave a comment about how you use chimichurri – I’m just looking for an excuse to make some more!

In health –

Deidre

Update:

The caregiver conference last week in Delaware was a rousing success! Attendees were very appreciative, both of my keynote and the afternoon workshop, where we practiced many effective techniques to re-balance and rejuvenate.

Once the videos are edited and available through Easterseals, I will let you know. So many services were featured in the hallways and around the conference room. From facilities, finances, and understanding Medicare/Medicaid to adaptive clothing, feeding utensils, and robotic assistive devices – caregivers do have resources available to them.

If you or someone you know is a caregiver, please let them know their local Easterseals can give them a wealth of information and guidance, no matter what their need.

The Deidreedwards.com website is being wrapped up and tested as I write this. Toolkit for Caregivers third edition is LIVE as a Kindle book, paperback with B&W interior, and the full-color paperback is available, but not directly linked to the others – I am working on getting that detail corrected.

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Blogging for good health!, Habit Building, Recipes, This -n- That

Diamonds Are A Blog’s Best Friend!

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Do you see the shower of diamonds falling upon you?

As a reader of foodtalk4you, you should, because this marks our tenth anniversary edition!

Big periodicals would have had staff assigned to their special edition, delving into past articles, to select the essential messages from the past ten years. They would have taken most of a year making it a keepsake edition.

We are a team of two.

It’s taken several months of sifting through each blog post since the beginning, and now there are visions of a book, The Best of Foodtalk4you, on the planning board.

But first, I’ll need to finish the relaunch of Toolkit for Caregivers – which is looking fabulous as it nears the completion of formatting and cover design – and retool, edit, and format, Toolkit for Caregiver Emotions, before we can think about, The Best of Foodtalk4you.

In the meantime, Sheree and I want to thank you for your support and encouragement for these past ten years. Many of you have been with us since the beginning of our journey, dedicated to helping others see the natural health available to them – one meal … one breath … one movement at a time.

Our health is a quest that spans our lifetime, and requires a diligent application of the basic principles we outline every week – including:

“Am I doing my body good?” What it means to be on the same team with my body – consistently pulling in the same direction – in this post from 2019.

Building a positive emotional mindset – freeing ourselves from the past and changing self-talk to recreate the landscape of our day – found in a series of three posts in 2022 HERE, HERE, AND HERE. 

Are we destined to follow our genes? How our thinking and self-talk can guide our health status in these posts HERE and HERE.

Autoimmunity: the wolf at everyone’s door – a series of three posts HERE, HERE, and HERE about what autoimmunity is, the importance of avoiding things that contribute to it, and steps to take to live an anti-inflammatory life.  

Stress management – ever on everyone’s minds, has been frequently addressed on foodtalk4you. In 2016, it was discussed as the January top searches post and again in the 2019 post “SPLAT.”

Exercises – especially outside of the confines of a gym, are regularly explored as I have always believed that movements to keep and build range of motion and strength can also be done throughout the day wherever we are. Recent posts have covered this well.

Recipes – the quest for anti-inflammatory eating has spanned this decade, and recipe sharing is a favorite pastime here. From seasonal soups to Scones That Love You Back, we’ve covered it all.

——————————————————

SCONES-THAT-LOVE-YOU-BACKDownload

——————————————

So, here are some of our favorite glittering diamonds for you, dear readers! Your readership and comments are our diamonds! Thank you!

In health –

<— Deidre, who writes, and Sheree—>, who makes this lovely to read!

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