Foods That Don't Have Folic Acid (Folate)

On rare occasion you may find yourself prescribed a low folate (folic acid) diet perhaps after mtx treatment. While this doesn't seem like a big deal to cope with - you soon find that folic acid is in almost everything - especially on a vegetarian diet. Here is an accounting of some food ideas for when you can not eat folic acid.

• Apples - while very nutritious apples do not have folic acid (one of the few fruits that you can eat on a low folate diet)
• Cheese - not so low-fat but an oked food on the low folic acid diet
• Potato Chips - most regular potato chips have zero or very low folic acid
• Potatoes - guess what the plain old potatoes also should have zero folic acid
• Greek Yogurt - well I guess regular yogurt too - but who likes that drippy stuff :) - yogurts often have no folic acid - though make sure you arent adding in ingredients high in folate like black cherries or other fruits or nuts or grains
• Chocolate - have at it - no folic acid to fear here
• Beverages - including soda, apple juice, water, coffee, and milk
• Tofu - unless fortified with folic acid should have zero folate
• Beef / Chicken / Pork - for you carnivores you should have much less trouble on this diet
• Sweets - most candy and sugar sweets are zero on the folic acid scale

If you find yourself on this diet - good luck - I never thought I would get sick of cheese - but after only two days on this diet I could go a long time without it.

General Tso's Chicken

My sweet sweet husband has one really sweet habit that makes me crazy sometimes. Every single time he goes to any restaurant he has a particular thing that he always gets. For instance - if we go to any Chinese restaurant he will get General Tsos Chicken; if we go to any Thai restaurant he will get Chicken Pad Thai; if we go to Winners he gets the Birdie Sandwich... every every dang time. I want to break his OCD and every time hope he will try something new - "here doesn't this look good?" at which point he always takes it into consideration and when it is time to order goes back to his old standby. Every every dang time. So yes - I see it as a challenge to expand his horizons - but yes I also find it absolutely adorable how faithful he is to his choices. So... it was only fitting that I find a recipe to make my sweet sweet husband General Tso Chicken. I made one version vegetarian with fake chicken and one with real chicken breast.

• 1C veggie broth
• 2T low sodium soy sauce
• 1T chopped fresh ginger
• 2t rice vinegar
• 2t sweetener
• 1t curry paste
• 2T Franks sweet and spicy hot sauce
• 2T evoo
• 1 package of boneless chicken breast (or 1 bag fake chicken strips)
• 1 handful of green onions
• half package of frozen broccoli

1. Mix broth, soy sauce, ginger, vinegar, sweetener, and curry in a bowl until it is well blended and put aside for a while
2. Saute the chicken in evoo in a pan until heated through - remove from pan and put in a plate for a while
3. Pour broth mixture in to pan and simmer until it thickens a bit
4. Place chicken, green onions, and broccoli back into pan and coat with sauce until cooked through
5. Serve over rice (though if you skip the rice and franks sauce this works for stage 1 south beach diet)

BBQ Tofu Pasta

So I was looking for new ways to enjoy tofu and found a recipe that involved grilling the tofu chunks and then pouring barbecue sauce on top. I decided to take this and mod and created the recipe below. It was awesome and we enjoyed it for dinner and then leftovers for days.

• tofu
• red and green bell peppers
• mushrooms
• garlic
• bbq sauce
• shells pasta

1. saute tofu in evoo in pan until crispy
2. sauce peppers, mushrooms, and garlic in another pan until soft
3. combine both pans and boil water for pasta
4. drain cooked pasta and add to pan with veggies and tofu
5. pour bbq sauce of your choice over the concoction until it is covered and mix
6. Enjoy!

Mint Chocolate Chip Frozen Yogurt

The fact that my husband has a sweet tooth will not be a surprise to my readers, as is my continuous search for healthier alternatives for him. Perhaps his greatest temptation is Ice Cream. His two favorite flavors are Mint Chocolate Chip and Peanut Butter Anything. I decided to knock one of those out this week with an idea I found on Pinterest.

• 18oz chocolate chunk vanilla low fat chobani greek yogurt
• 1/4 teaspoon peppermint extract
• 5 drops green food coloring

1. Mix all ingredients together until all yogurt is evenly green
2. Put plastic cap back on and place in freezer
3. Freeze for 3-4 hours or until appropriately frozen
4. If frozen overnight place in fridge for an hour to soften
5. When you serve, mix it up a bit so its not icey but smooth
6. Enjoy
   
   
   
   
   
   
   
   
   
   

Spiced Pork Chops & Mango Salsa

Rare is the day that I touch meat. But every once in a while I have to get down and dirty in animal flesh for my boys. So when I saw that Publix had pork chops on BOGO this week I decided to make it happen. I found some recipes and tweaked them to our taste.

Pork Chops

• pork chops
• allspice
• berbere
• salt & pepper
• rosemary
• basil
• honey
• evoo
• balsamic vinegar

Mango Salsa

• 2 diced mangoes
• mint
• chives
• lemon rind
• lemon juice
• stevia
• red pepper

1. slice tofu, dry, and marinate in allspice, bebere, rosemary, basil, salt, pepper, a tiny bit of honey, evoo and balsamic in the fridge for a few hours 
2. chop mangoes and mix with mint, chives, rind, juice, stevia, and red pepper to taste 
3. saute tofu in nonstick pan until crispy 
4. serve with salsa drizzled over

Tofu with Mango Salsa

I was looking for a good pork chops recipe and decided to try the same method from the pork chops on my tofu. It was outstanding and plateLickWorthy.

tofu filet

• tofu
• allspice
• berbere (or crushed red pepper if you don't have berbere)
• salt & pepper
• rosemary
• basil
• honey
• evoo
• balsamic vinegar

mango salsa

• 2 diced mangoes
• mint
• chives
• lemon rind
• lemon juice
• stevia
• red pepper

1. slice tofu, dry, and marinate in allspice, bebere, rosemary, basil, salt, pepper, a tiny bit of honey, evoo and balsamic in the fridge for a few hours
2. chop mangoes and mix with mint, chives, rind, juice, stevia, and red pepper to taste
3. saute tofu in nonstick pan until crispy
4. serve with salsa drizzled over

Make your Own Strawberry Jam

This past weekend we took Josiah strawberry picking and when we came home with buckets of strawberries, I knew jam would need to be produced. After some google searching I found the recipe to use, modified it for my own purpose and got cooking. I share it here with you, so that you can make your own jam for your family.

• 6 cups of chopped strawberries
• 1.5 boxes of low sugar needed pectin (this is what thickens and jels the jam)
• Sweetener (we used 2 cups of agave nectar but you can also 4 cups sugar or your sweetener of prefernce)
• 6 bell jars including tops
• funnel

1. Sanitize your jars and lids in your dishwasher or in boiling water. Keep them in the heated dry until they are ready to use (or boiling water) so they are the right temperature and dont go to hot too fast and possibly crack.
2. Pick or buy your strawberries. Wash them. Chop off the tops. Chop or food process them to your preferred consistency. The more they are crushed, the more natural pectin comes out in its own consistency. You want 6 cups of it after it is crushed so you will need 8-10 whole.
3. Measure a quarter cup of sweetener with your pectin until it is blended well.
4. Mix this sweetener/pectin blend in with your strawberries.
5. Put the strawberry blend in a pot and bring slowly to a boil under medium/high heat.
   (If you do not use pectin you will need to take a much longer time over heat to get it to the right consistency, and double the sweetener. Pectin is a natural chemical extracted from apples - so nothing to worry about there)
6. Once they have come to a complete boil, remove them from heat and add the remaining sugar.
7. Bring to a boil again and let it boil for 1 minute. The slower you bring it to boiling the less foaming you will experience.
8. Remove from heat.
9. Skim the excessive foam and place in a bowl. You can microwave it for 60 seconds and throw it in the fridge for fresh jam.
10. Here is where you get to test the JEL factor. Keep a cup of ice water with a spoon in it. Pull the cold spoon out and spoon out some jam. Let it cool to room temperature. Then see if it is the right JEL factor for you - if its not jelly enough add more pectin and reboil for one minute. Otherwise you are good to go.
11. Let it stand for 5 minutes
12. Stir completely
13. Remove your jars from the dishwasher/hotwater and start funneling in the jam. Immediately place the tightly closed jar with jam in a pot of boiling water where the water covers the lid a couple inches.
14. When the jars are all in the boiling water they should boil for about 10 minutes depending on your elevation.
15. Remove carefully from the boiling water with tongs and place to set.
16. After 24 hours they should be processed and set. You should be able to tell that the tops will no longer pop in or out. If they pop then store it in the fridge since it won't last as long before spoiling.
17. Processing the jars like this ought to keep them in a cabinet for 6-12 months.
18. Serve, share, and enjoy :)

Coconut Crusted Tofu in Thai Mango Sauce

I have seen a couple versions of this around the net lately and my sister made an attempt at this last week with chicken and said it was great. Here is my go - around.


Marinade

• 1/4 cup soy sauce
• 1/4 cup water
• 2 T lemon juice
• 1 t sliced fresh ginger
• 1 t sliced fresh garlic
• 1 dash of salt

Tofu

• 1 package extra firm tofu
• 1/2 cup soy flour
• 1/2 cup panko breadcrumbs
• 3/4 cup shredded coconut
• vegetable oil for frying

Sauce

• 1 cup frozen mango
• 1/4 cup frozen pineapple
• 1/2 cup greek yogurt
• 4 T thai chili sauce
• 1 dash of salt

1. Dice tofu into cubes and pat dry
2. Soak in marinade for at least 1 hour
3. Combine items for sauce in blender until well mixed
4. Prepare first bowl with 1/4 cup flour
5. Prepare second bowl with 1/4 cup flour and enough water to make a thin paste
6. Prepare third bowl with coconut and breadcrumbs
7. Dip tofu piece from one bowl to the next until it is crumbed and set on plate to dry
8. When all pieces have been coated fill the bottom of a pan with oil and heat
9. Once water sparks out of it you can start frying the tofu
10. Turn over until all sides are browned and then place on paper towels to dry
11. Serve with a side of sauce (we served it over couscous and it was fantastic)

Cider Soda

yummmmm

• apple cider
• diet ginger ale

1. pour glass with 3/4 apple cider
2. complete glass with 1/4 ginger ale
3. enjoy :)

Best Pumpkin Smoothie

OK. My husband tells me tonight "I want a smoothie, but I want to make it because youll put green crap in it."  HA Then I said ok - I won' put spinach in it. And he said "but you won't make it sweet enough, I need peanut butter and sugar and good stuff." So I convinced him to let me make him one and promised him it would be good and not green. Well I not only impressed him but myself as well. This is the best pumpkin smoothie I have made thus far.

• 1 banana
• 1/2 C ice
• 1 C coconut milk
• 3 t pureed pumpkin
• 1 C frozen peaches
• 1 t pumpkin spice
• 1 t raw agave nectar

1. Blend
2. Enjoy

Cholesterol Killer Peach & Oatmeal Breakfast Smoothie

So I decided to try and perfect a cholesterol killer breakfast smoothie so I can get my key cholesterol fighting ingredients in it. It actually turned out pretty well but I am bound to redux it at some point. :)

• 1 C ice
• 1/2 C water
• 1/2 C lite coconut milk
• 1/2 banana
• 1 C frozen peaches
• 1 C rolled oatmeal flakes
• 1 t cinnamon
• 2 t low fat greek yogurt

1. blend
2. enjoy and share with your favorite 2 year old

 

Blueberry Kale Purple Smoothie

 Oh man - am I having fun with these colors. If I knew I could be drinking purple smoothies this week I would have been perfecting the color purple long before. Not only did this look beautiful, but tasted yummy - so yummy my 2 year old treasure decided to steal some and then needed his own glass which he slurped down and asked for more saying "mhmmm mhmmm mhmm"

• 1 C lite soymilk
• 1 C kale
• 1 frozen banana
• 1/2 C carrots
• 1/2 C pineapple
• 1/2 C frozen blueberries

1. Blend
2. Enjoy

Hoisined Tofu

One of my recipes that is an old standby of mine is Hoisined Tofu. Very very simple but something so wonderful about it.

• tofu
• evoo
• hoisin sauce

1. Sautee tofu slices in a few tablespoons of evoo
2. Once tofu is browned serve with hoisin sauce lightly braised over the top
3. Enjoy

Peach Pineapple Kale Green Smoothie

Today I put a peach twist on the pk smoothie and man was it a good choice. Enjoy my friends, enjoy!

• 1/2 C cut pineapple
• 1/2 C frozen peaches
• 1C kale
• 1/4 t raw agave nectar
• 1/2 C ice
• 1 C lite coconut milk

1. Blend
2. Enjoy

Pineapple Kale Green Smoothie

 So, day two of smoothies and here we go. My sister had told me her favorite smoothies / juices were the pineapple kale ones, so I figured that I would give it a try today.

• 1C cut pineapple
• 2C kale (as much as you can fit in the top)
• 1 cut and peeled kiwi
• 1 frozen banana
• 2C ice
• 1C coconut milk
• 1 teaspoon peanut butter
• 1t raw agave nectar

1. Blend all
2. Enjoy all

Green Monster Spinach Smoothie

OK. I found this recipe on Pinterest and was most excited to try it based on what everyone was saying about it. For the second smoothie meal on my smoothie diet I figured I would give it a try for lunch today. It was not as good as the blueberry oatmeal smoothie but it was pretty good and full of nutrients. I will surely be eating it again. I will say that I am so full I can't imagine eating for anytime soon.

• frozen sliced bananas
• 1T peanut butter
• 1/2C greek lowfat yogurt
• 1Cup sugarfree coconut milk
• 4C baby spinach

1. blend it
2. eat it

Blueberry Oatmeal Breakfast Smoothie

So, I am in a competitive weight loss competition with my bestie, and yes I need it can't you tell from my recipes? hehe. So if you are on a diet and that is why you are reading this - make sure when you are off the diet you come take a look at my yummy yummy nondiet recipes hehe.

This smoothie is an adaption on some recipes that I found online. Having cholesterol problems I am always looking for ways to get more oatmeal in to my diet. I was skeptical on what a smoothie with oatmeal would taste like, but let me tell you - this was awesome. I can't wait to try it again!

• 1 C ice
• 1/2 C frozen blueberries
• 3T lowfat greek yogurt
• 1 banana
• 1/2 C old fashion rolled oats
• 1t raw agave nectar
• 1C water

1. Insert into fancy blender
2. Blend
3. Pour and enjoy

Makes 1 big serving

The Non-Cookie Dough Balls

So, when I saw this on Pinterest I was not sure what to expect. I didn't exactly have all the same items so I had to modify it a bit of course. But I was so happy with the end result I can't wait to make it again. Now let me make a disclaimer - this doesn't exactly taste like cookie dough. It tastes quite a bit like oatmeal chocolate chip cookies. But when I said nanacream tastes exactly like ice cream i meant it. This doesn't taste exactly like cookie dough, but pretty darn close. Enough that it was yummy enough to try again.

• 1 cup oatmeal flakes
• 2/3 cup raw almonds
• 1/3 cup raw pistachios 
• .25 t cinnamin
• quick shake of salt
• .25 cup raw agave nectar
• 2t vanilla
• 3T dark chocolate chips

1. add the nuts, flakes, spices to a food processor and grind until it is a powder
2. combine the nectar and vanilla and continue to process to mix well
3. fold in the chips
4. roll little balls of dough and place in a glass baking dish into the freezer for 1 hour
5. take out and serve