Bacon Gravy

Whew.  This week has been crazy with final tests and final projects for 9th grade.  Today is the last day of actual work and we have completed the Geometry final test and we are taking a break before the Biology final test.

I have never used bacon grease to make gravy before.  I have used it to cook many other things, especially my vegetables, but never used it to make gravy.  It turned out great.  Someone at work was talking about how their nephew loved gravy made with bacon grease, so I thought I should try it.

After cooking my morning bacon, I left the stove on medium heat, removed the bacon pieces and added 2 Tablespoons of Pamela's baking mix flour.  This was too much and in the future, I will only use 1 Tablespoon.  I just thought it was a lot of grease and I needed to soak it up with flour.  However, that much flour made it taste a little grainy in the end.

After mixing the grease and flour into a nice slurry (love that word) I slowly added coconut milk (unsweetened "so delicious" brand which doesn't have a coconut taste or smell).  I think I added about 2 cups.  I stirred it until it bubbled and was nice and thick like gravy should be.  I added pepper, onion powder, and garlic powder.  I think I could add some "Better than Boullion" any flavor to make different flavors as well as the drippings from whatever meat I cooked.

This gravy would be perfect over some biscuits and goes great with any meal.  I am going to try it with almond flour next to make it a truly paleo gravy instead of just gluten-free.

I used it for my lunch meal which was a hamburger patty with broccoli and a couple of slices of bacon. It had my protein, veggie carb and coconut milk and bacon grease for my good saturated fat.  It was a very satisfying meal.

Bacon and bacon grease are a good way to get protein and good, saturated fats in your body.  Good, healthy fats are a great source of energy and help us digest fat-soluble vitamins (Fragoso 19).  Animals raised on food sources other than grains, raised humanely with no additives are an excellent source of healthy fat.

Our brain and our heart need healthy fats to function correctly.  Women, especially, need fat to aid in regulating hormone balance (Fragoso 19).  We still need to choose wisely and have a good balance of all foods, but included good fats helps us feel full longer and we get to eat foods that taste amazing.

I have added bacon gravy to my list of paleo and gluten-free foods and will never throw out bacon grease again.

Cooking Day 5/18/2012

Today was hectic for a day off work.  We are still working on final projects and tests with school and I did laundry and went to exercise in the morning and went grocery shopping.  Before I started feeling better, I would have only been able to do one of those things.  It says a lot about paleo eating that I am now able to do so many of those things all in one day.

For my meals this week I cooking hamburger patties, a batch of taco hamburger meat, a batch of sloppy joe hamburger meat, regular hamburger meat to use for spaghetti, pork chops, steaks, chicken and roast.  It sounds like a lot, but I use it for Breakfast, Lunch, and Dinner. 

Along with the protein, I made brussel sprouts, broccoli and spinach.  I made individual meals with a fist-size piece of meat and a big spoon of vegetable (good vegetable carbohydrate).  I cooked the meat in olive oil and drizzled the vegetables with coconut oil and some pepper, onion powder and garlic powder.

The steak and spinach will be used in the mornings with a scrambled egg or made into an omelet. All of the others can be used as lunch, snack, or dinner at home or at work.  It is so easy to just grab a meal.  I often take a few to work and just keep them there in case I forget to grab one on the way out the door.

Cooking day makes the rest of the week go smoothly and it makes it much easier to eat healthy.  If I get hungry, I have lots of good choices.  It also makes it easy to feed my son.  I can take the protein and vegetable and warm it up while I make him some mashed potatoes and gravy and he has a home cooked meal that was easy for me to provide. 

"Ring of Fire" Annular Eclipse of the Sun

Sunday is a special day because we are going to experience an annular eclipse.  People in Southern Utah will be able to see the eclipse and I wish, wish , wish I didn't have to work.  I would go down to Zion National Park and climb to the top of Angel's landing to view the eclipse.

The eclipse with be partially viewed from SLC, so I will have to settle for that.  www.lunarplanner.com has all the details.  It will start at 6:18pm with the maximum coverage at 7:29pm and end at 8:32pm.

Sun glasses aren't strong enough to view an eclipse, so there are alternative options.  www.exploratorium.edu.  A welding mask will work, if you have one handy.

Breakfast today was scrambled eggs with spinach cooked in coconut oil with a Tbsp of green curry mixed in.  A small glass of unsweetened coconut milk finished of my triangle of health (protein/good fat/good vegetable carb).

Pork cutlets wrapped in peppered bacon

This meal turned out so good.  Warm the oven to 350.  Wrap a pork cutlet in bacon and wrap individually in tin foil.  You can brown it first, if you want the bacon to be somewhat crispy.  I made corn and mashed potatoes as side dishes for my son.  Gluten-free gravy topped off the meal.

I had pork with spinach for my paleo meal and it was really great.  The pork was tender and juicy and peppered bacon gave it a delicious aroma and taste.  I will make this again and again.

The gravy was easy.  Two Tablespoons of Pamela's gluten-free  baking mix.  Slowly mix in two cups of water making a paste first to remove lumps.  One Tablespoon chicken better than bouillon paste.  Stir slowly over medium heat until thick.  If you tolerate milk or cream, you can use that instead of water.

The niece of a good friend from work was recently diagnosed with Celiac disease.  She is about 8 and also has diabetes.  It is hard enough as an adult to eat gluten free and I cannot imagine how frustrating it must be as a child.  I have a "quick start" email which I send to people when they ask for help and advice and decided it would be smart to add it here as well.  This is the basic information I think is important to know when transitioning to eating gluten free.

Eating with Celiac Disease for the Newly Diagnosed - Utah

Gluten-free does not mean healthy, carefully read labels

Substituting gluten-free foods for familiar foods is difficult and does not taste the same

Shop smart

GF can be expensive.  It is possible to eat normally without purchasing a lot of expensive substitute foods, especially if you are willing to make them at home.  Protein, vegetables and a salad make a great meal

Best gf Bread (UDI), Spaghetti noodles (Tinkinyada) at Harmons, Smiths, Wal Mart

Almond Flour (http://store.honeyvillegrain.com/) physical location in SLC.  Almond flour is

great for diabetics because of the low glycemic count.  I highly recommend purchasing The

Gluten-Free Almond Flour Cook, by Elana Amsterdam.  She also has a great blog with 

recipes.  Her bread recipe and the breading for chicken nuggets are great.

Store - Against the Grain – everything in the store is GF http://www.againstthegrainslc.com/  2292 West 5400 South, Taylorsville, Utah  84118.  It is a learning experience just to go and take notes.  They have baked goods as well and take special orders for parties.

Store - Bulk gf baking products and food storage - http://www.augasonfarms.com/

Cook differently

            From scratch is best because you control all ingredients and processes

Buy natural, if possible - Natural foods (http://www.eatwild.com/)  I shop at the physical location Natural Meat, 7402 South 5490 West, West Jordan, UT 84081. (801) 896-FARM.
Website: http://www.utahnaturalmeat.com.

             Oil – Remove bad oils and replace with good oils.  Read The Coconut Oil Miracle, by Bruce Fife or email me for a summary.  Only use olive oil, coconut oil or oils from seeds such as grapeseed oil, etc.  

Track and log what you eat and how you feel

 

This is the best way to remove foods which are causing trouble.  Tracking how you feel and relating it back to what you ate is an important part of understanding how to stay healthy.  Bowel movements are also very important to track back to what was eaten. Listen to the feedback from your body.

Get tested for all other allergies 

(www.enterolab.com)  I recommend starting with a cleanse and slowly add back in foods to see what causes problems.  Be mindful if your body is not processing gluten, it may not like any type of grain.  I eat a paleo diet which removes all grains.  I recommend purchasing Everyday Paleo, Sarah Fragoso, because of all the wonderful gluten-free recipes in the book.  For me, eating paleo is easier than eating gluten-free because it removes the issue of substitution.

Quick Guide to going Gluten-Free

Trial-By-Error Favorites

Things We Cannot Live Without Anymore as of 5/14/2012

udi's brand gluten free bread  www.udisglutenfree.com.  Purchased at Harmon's in the frozen, organic section or Nutrition Stores or Smiths

Tinkyada brand Spaghetti Style Noodles and Macaroni Noodles

Better than Boullion paste for seasoning soups, making gravy and broth

Progresso brand Mushroom Soup for crock pot roasts and chicken and gravy and casseroles

Pacific brand condensed soup for cooking

Favorite Breakfasts

Eggs and meat, omelets, Cold cereal (Honey Nut Chex, Trix, Rice Chex and other flavored Chex, Fruity Pebbles, Cocoa Pebbles), Hot cereal (cream of rice with favorite flavoring, gluten-free oatmeal), use home-made or UDI gluten-free bread (Harmon’s frozen section in organic foods) to make Breakfast sandwiches, French Toast, Grilled Cheese Sandwiches, Smoothies (make with soft soy or vanilla flavored yogurt or ice cream and frozen fruit); yogurt; Instant Breakfast, all flavors; Cowboy breakfast (make a bunch and  save for other days and snacks).  Pancakes with GF flour mix or ready made mix.

Favorite School and Work Lunches/On-the-go snacks

Fruits, Vegetables, Pepperoni slices and cheese sticks, fruit cups, tuna packs and gluten-free crackers (all Mayonnaise brands are okay), applesauce, lettuce wraps, sandwich meat wraps, pickles, cheese, (meat wrapped up in a slice of  lunch meat), left over gluten-free pizza, GF soup in a thermos or purchase organic in the box, GF chili, V-8, peanut butter singles (Skippy/Jiff), mashed potatoes, rice with butter or GF gravy, rice pudding, boiled eggs, go-gurts, pudding packs, jello packs, pineapple mixed with cottage cheese; corn tortilla quesadilla (cheese between two corn tortillas, microwave 30 seconds); Trio nut bars; GF Granola bars Slimfast (Kroeger brand is least expensive, there are dairy free ones as well) or Ensure (more expensive, but Jenna likes it better).

Favorite Dinners

Pizza, make a bunch and save in baggies for snacks and on-the-go; 7-layer dip, tostados, cheese enchiladas with corn tortillas, potato boats (Bar S Beef hot dogs cut in half with mashed potatoes and cheese), Bratwurst, stew, all normal meat/ potato/ vegetable combinations without rolls or bread or make your own bread; Costco Rotisserie chicken (other places may be gluten-free, ask) with broccoli and gravy, use the left over to make Chicken & Rice soup. Refried beans with corn chips (Fritos, Tortilla chips).  Mix refried beans with salsa, Tostito brand queso, cream cheese, sour cream, whatever strikes you as tasty!; Tater Tot casserole; Lynn Wilson brand tamales and chili; Spaghetti (GF noodles, or use the single packs of rice noodles, easy, fast, yummy); Amy’s brand (or home made) macaroni and cheese with ham or hamburger or hot dogs added; Zuppa Tuscona Soup;  White Chili,  Taco Soup; Stew,  Grilled Cheese Sandwiches with Organic tomato soup; Stew;  most anything Mexican with corn tortillas(tacos, tostados, nachos, rolled tacos).  Tuna casserole with GF tinkinyada macaroni noodles.

Cornstarch Gravy

1 Tablespoon cornstarch and 1 cup of milk (or cream or water) and 1 Tablespoon flavored bouillon (Better than bouillon brand is GF and they have non-meat versions).  Slowly stir in the liquid to the corn starch to ensure no lumps and heat slowly while stirring.  If roasting or frying meat, use the drippings and the same fry pan to stir up the gravy.  Lisa adds Idaho brand potato flakes to thicken the gravy so you don’t have to add more cornstarch if it isn’t thick enough.  I also like to use organic soup, such as mushroom, and add cornstarch while it is cool and heat it up.  This makes it thicker like gravy and it is easy and delicious.  Add seasonings like garlic salt or power, onion, pepper, etc to taste.  Becky likes Braggs brand essential amino acids which color and makes it a different taste.

Treats

Gum: Bubble Tape, Orbit, Bubble Yum, Wrigley’s Gum, No bake cookies, Ice Creams, Marshmallows, Chips and salsa or queso, Chips – fritos, corn chips, baked lays, regular lays, Cool Whip and pudding (check label), tootsie rolls, tootsie pops, skittles, snickers, symphony (most chocolate is fine), gummi bears, Sweets brand cinnamon bears, Sweets brand orange sticks, fruit roll-ups, gushers; chips and dip (sour cream with western family ranch seasoning), gf pretzes dipped in chocolate, k-too cookies (Like oreos, but GF) for oreo shakes; Jerky (Oberto brand is GF) 

Reading Labels

When in doubt, don’t eat it or use it

Look for the allergy information on the package

Shop during business hours and take your cell phone to call the manufacturer number on the label to verify gluten status

Bad most of the time: monoglycerides, diglycerides, carmel color, natural flavors

Bad all the time: wheat, barley, oats, rye, malt wheat germ, wheat protein, red dye, yellow dye, distilled white vinegar, malt and malt flavor, modified food starch, vegetable gum or protein (emulsifier to thicken).

Good: maltodextrin, buckwheat, gluten-free oats, artificial flavors

Personal Items

Any personal items should be checked for gluten as it is absorbed into the body through the skin

Deodorant, band-aids, shampoos (Suave, Pantene are good), lotions, toothpaste (Crest = GF), mouthwash (ACT/ Scope=GF), lotions, lip stuff, cologne/body sprays, anti-fungals, acne medicines, band-aids (rite-aid brand or Nexus=GF), medical tape (J&J=GF), Soap (Dove, Blue Irish Spring, White Dial=GF)  Avon make-up has many GF options, check the website and always check with the manufacturer for all other make up.  If you are having a reaction to it, like facial break outs or itchy eyes, it is most likely not a good choice.  If it hurts you on the outside, it is twice as bad inside!

Medical

Medical visits – call the Doctor or Dentist before hand to ensure all items being used are Gluten-Free.  If they aren’t sure, ask them to call manufacturer and verify products.

Favorite Web Sites

http://www.celiac.com/gluten-free/topic/42555-vitamin-d-deficient/

http://www.celiac.com

http://www.gfutah.org/

http://www.kingarthurflour.com/glutenfree/

Quick-Start Shopping List

Taco Seasoning (Kroger/McCormick/Western Family), Refried Beans, Corn Tortillas, Hamburger, Salsa, Cheese, Guacamole, Soy sauce (La Choy), Syrup (Mapleline/Kirkland), Better than Bouillon, Mayonnaise , barbeque Sauce (Kirkland, Cattlemans classic), Ketchup (Heinz), Chili (Stagg/Hormel), Salsa (Tostito),  Queso (cheese dip tostito brand), Pasta (Tinkinyada brown rice is a favorite), Cool whip, Ranch salad dressing (Kraft brand), Dry package Ranch mix to flavor anything including sour cream for dip.  Chips – fritos, corn chips, baked lays, regular lays,  Oven roasted  turkey breast (Smith’s deli), Swiss Miss brand /Stevens brand hot chocolate, toothpaste (Crest), Frozen hash browns, fries; GF Bread (Harmons, Bountiful Nutrition, UDI brand white or brown rice); Amy’s brand frozen macaroni and cheese.  Unseasoned, un-marinated meat, fresh fruits, fresh vegetables.  Xanthan gum (pricey, but it lasts a long time and is necessary if you are cooking from scratch).  Corn starch (to make gravy and thicken everything).  Potato starch.  Tapioca starch.

Shopping

Costco has many gluten-free items.

Against The Grain – 2292 W 5400 S, Taylorsville.  Everything in the store is GF, so you can browse and take notes.  They have read-to-eat baked goods like éclairs and pie and frozen goods.  They also have the batter to make fried chicken or breaded zucchini and mushrooms.

Augason Farms (used to be Blue Chip Group)  http://augasonfarms.com/  Great Gluten-Free section and good GF bulk storage items.  They have excellent Blueberry pancake mix and lots of other mixes for cakes and cookies to try.  We usually just make our own because the mixes are expensive.  The scone mix is great for making pizza crust.

Harmon’s – Harmon’s has UDI Bread in the frozen section of the organic foods and the good Tinkinyada spaghetti noodles and macaroni in the same section on the shelves with the dry goods.  They also sell the big bag of Pamela’s baking mix which is a favorite for baking.  

Smiths – Progresso Mushroom Soup can usually be found at Smiths..  Use it in the crock pot with a roast or chicken and whatever seasonings you want.  We like Lipton brand dry onion soup added in to the soup to make any meat delicious.  It also makes a good gravy when you add a Tablespoon of cornstarch and some seasonings.

Eleanor's Bake Shop

9495 S 560 W, Bldg. D

Sandy, UT 84070

They have started stocking King Arthur products at Harmons and Smiths and you can purchase them online.  They provide their mix on their website as well.  The flour mix translates cup for cup with regular flour.  To make your own mix:  “Whisk together 6 cups (32 ounces) King Arthur stabilized brown rice flour; 2 cups (10 3/4 ounces) potato starch; and 1 cup (4 ounces) tapioca flour or tapioca starch. Store airtight at room temperature. Note: You can substitute white rice flour for the brown rice flour if you like; it'll make your baked goods grittier (unless you manage to find a finely ground version). Recipes using less than ½ cup flour can usually be converted to GF simply by substituting a GF flour blend, such as the one above.

It’s best not to try to convert an existing yeast bread recipe to GF. Better to use a yeast bread recipe specifically developed to use GF ingredients.”

EATING OUT

It is easier now and most places have gluten-free options.  Many places have online food information and you can plan ahead.  It is still better to eat at home where you know all the ingredients and don’t run the risk of cross-contamination and can start with fresh ingredients.  However, it sure is nice to be able to go out.

Biaggis (favorite), California Pizza Kitchen, Pier 49 Pizza, Joy Luck, 

Wendy’s – Burger without bun, grilled chicken breast no bun, French fries, salads (Caesar dressing is the only gluten free on their menu), baked potato, chili, frosty, Noodles – Penne Rosa with rice noodles, pad thai (can add beef, not chicken), rice noodle bowl, Café Rio – Children tostadas, salads ask for no tortilla, creamy tomatillo dressing, Yanni’s-meat skewers (slovaki), lemon rice,Crown Burger – fries, crown burger no bun or lettuce wrapped, chef salad (bring your own dressing), gyro in lettuce wrap, side of pastrami; Spaghetti Factory has gluten free options, Olive Garden has gluten free options, El Matador (Bountiful) nachos supreme, chili verde, side of rice.  Iggy’s now has a GF menu.

If you find something you like, add it to the list and send it back to everyone so we can save the information.  Purchase extra or look online to find the recipe and learn how to make it at home, then you can freeze it and have it for lunches or fast snacks.  

FAVORITE RECIPES

http://www.elanaspantry.com/

http://crockpot365.blogspot.com/

Many gluten-free crock pot recipes, just search for gluten-free

The Gluten-Free Almond Flour Cookbook.  Elana Amsterdam.

Gluten-Free Flour Mix

This will substitute for flour straight across with any recipe pretty well and is taken from Bette Hagmans’ book.  Mix it and store it for easy use in an airtight tub or big zip lock bag.

6 cups rice flour (white or brown or a mix)

2 cups potato starch (not potato flour)

1 cup tapioca starch