Tuesday, March 21, 2017

Facebook- and a Spinach Souffle recipe!

I am so disappointed! After all these years (since 1/2/01) of cooking and eating LCHF and/or keto, I still have newbies in these "support" groups telling me I'm misinformed, uninformed, ignorant, wrong. They spout off because someone told them something and they took it as gospel. They offer up 'proof' to show me how wrong I am: someone's blog, another post on FB, a MLM advertisement. So I did what any self-respecting veteran of this WOE would do: I blocked the offensive newbies then I removed all my posts from the groups where I feel most abused, so that there will be no further discussion. I don't think I'm allowed to speak my mind about how the admins are failing us (and even if it was allowed, I've deleted all of my end of the arguments), so I won't post this, or any similar message, on those group pages. From here on out, it's just venting:

Recently I had some snowflake telling me about how vegetables pull carbohydrates out of the air and add them as they cook. This is why cooked vegetables have higher carb counts than raw ones. REALLY?!?!?! I tried to explain, in my most elementary vocabulary how that works, but the argument just went on. And on. And on. This particular snowflake actually called me "uninformed", suggested I do a little research before posting and apologized for not being able to change facts. I replied by stating that I was NOT uninformed and atempted a basic explanation of how cooked vegetables get higher carb counts, but she wasn't having it. (I also apologized for the fact that facts are facts.) Finally an admin (It was a moderator, but they like to call themselves admins. Might be a power thing; I don't know) stepped in and turned off commenting, but it was too little too late. IMO, the one who was being abusive should have been removed and the thread should have been edited to remove the abusive post, but who am I?  LOL

In any case, should you wonder why cooked vegetables are higher in carbs than raw ones- let's take a look at spinach. A pound of raw spinach is going to fill 8 to 10 measuring cups. A pound of raw spinach contains 104 calories and 16.48 grams of carbohydrate, 10 grams of fiber. Now if we cook that pound of spinach, we lose a LOT of its water content. Therefore, what started out as 8 to 10 cups of raw spinach, will yield only about ONE cup of cooked spinach. The only thing lost, however, is water. The 104 calories, 16.48 grams of carbs and 10 grams of fiber remain. 

BTW, spinach is an excellent source of potassium, and many people who follow the keto WOE don't get enough potassium. It's always better to get your potassium from foods than supplements, and keeping potassium in balance with the other electrolytes is crucial to your health. Please do NOT supplement with OTC tablets. Try a decadent Spinach SoufflĂ© for a delicious boost of potassium. If you are eating plenty of avocado, spinach and wild salmon and still feel that you are low on K, see a doctor, and get a blood test and a prescription for potassium. This is not something to play around with.

Spinach Soufflé

A related question that comes up is regarding fresh fruit -vs- dried fruit. Grapes are easy to understand, so we'll go there. Start out with 2 1/3 cups of fresh grapes. They have 140 calories, 38 grams of carbohydrate and 2 grams of fiber. If you dry them, they lose water. WATER. Nothing else. They still have 140 calories, 38 grams of carbohydrate and 2 grams of fiber as raisins. HOWEVER, the raisins will only fill a 1/3 cup measure.

I'm not sure why that's so hard for some people to understand.  Ahhhhh snowflakes....

Sunday, November 23, 2014

Mini Spini Souffle

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...and the full-sized version (just keep scrolling past the mini version), in case you end up in love!

I usually make this in the crock-pot, but have done it in the oven when the crock-pots were otherwise occupied. I think at 300F it took about an hour, and at 350F it was ready in about 40 minutes. (It's oven-done when it's hot and bubbly, and the top is just beginning to brown. The top doesn't brown much in the slow cooker.)


Now, today, I made approximately one third of this recipe in my Little Dipper Crock Pot. It holds only two cups. So cute! I just love miniature food! 

This is how I did it:
                      


* Exported from MasterCook *

                            Mini Spini Souffle

Recipe By     :
Serving Size  : 3     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10 ounces  frozen chopped spinach -- thawed, drained, squeezed dry
  1 tablespoon  dehydrated onion flakes
  2 2/3 ounces  cream cheese -- 1/3 of an 8-ounce block, softened
  2 Tablespoons  mayonnaise
  1/4 cup shredded cheddar cheese
  1 egg
  dash  white pepper
  dash  nutmeg

Drain and squeeze water out of spinach; set aside. Butter inside of 16-ounce capacity crock pot.

Combine remaining ingredients in a 4-cup Pyrex measuring cup, stirring until mixture is relatively smooth.

Add spinach, making sure to incorporate the cheesy mixture into every bit of the spinach.

Turn into prepared slow cooker.

Cook for 2 to 3 hours.

Serve hot.

Description:
  "Make in Little Dipper Crock Pot"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 245 Calories; 22g Fat (75.9% calories from fat); 
9g Protein; 6g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 279mg Sodium. 



I had it with a Polish sausage today- delicious! 



~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~

The full-size recipe is as follows:
                      
* Exported from MasterCook *

                             Spinach Souffle

Recipe By     :
Serving Size  : 8     Preparation Time :0:00
Categories    : 

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2 pounds  frozen spinach -- thawed, drained, squeezed dry
  8 ounces  cream cheese -- softened
  1/2 cup  mayonnaise
  1/2 cup  shredded cheddar cheese
  2 eggs -- beaten
  1/4 teaspoon  white pepper
  dash  nutmeg

Mix thawed and drained spinach together with onion. 

Beat remaining ingredients and blend in spinach mixture. 

Spoon mixture into a lightly buttered 3 1/2 quart crock-pot (or souffle dish to fit in a larger crock-pot) and cook on high for 3 hours.

Description:
  "~*~Slow Cooker~*~"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 272 Calories; 26g Fat (79.9% calories from fat); 
9g Protein; 6g Carbohydrate; 3g Dietary Fiber; 96mg Cholesterol; 307mg Sodium.