Chunky and Crunchy Chili

Chunky and Crunchy Chili

by Dr. MD

Leaving my second week of living better.  It has been a little weird going through this process.  I have lost 18 to 24 pounds (the last time I weighed myself it was a year ago), my mind is working better and I am learning to take time to enjoy life instead of working all the time and playing "The High School" game with adults in my small town. 

I am a large guy and always been a large guy.  About 1 1/2 years ago I used to go to the gym 4 - 5 times a week.  I was pretty solid with a tight layer of weight here and there.  But the 1 1/2 year of not eating right and not going to the gym has taken its toll.  I ballooned  up to 280ish pounds, I developed diabetes and my self esteem hit rock bottom.  I was being played against and between a number of people in my town, my business was not going as I planned and I am a city boy who is living in a very small country town in the horribly run state of Kansas.

It was not all bad.  I married my partner of 24 years in New Orleans this past July.  Our relationship is great and it has always allowed me to really have two different lives in our town.  Our life between us and my outside life.  More about that later.

I finally found a doctor that I like in the neighboring city of Junction City about 22 miles away through vast farmland on I-70.  In our state we have 2 main roads.  I-70 that connects Kansas City, Missouri to Denver, Colorado and I-135 that connects central Kansas to I-35 and on to the Gulf of Mexico.  Junction City is away from my local town were everyone knows your business and word of mouth spreads quickly.  Do not get me wrong, the hospital is great, but they own all the doctors and everyone is related to someone else.  I trust the medical staff when it comes to privacy like the laws dictates, but the people in the waiting rooms talk and they have no rules of conduct (I know this from first hand experience with a past doctor's visit).  Besides, the doctor I have now is young and he did not talk down to me at our first meeting.  But the best thing was he took the time on our first visit to listen to me, understand my goals, and not ASSUME that I had eating or living habits that are completely unhealthy.  I am far form a stereotype.  I do not drink sodas as a principle (a statement the ER doctor made), I do not eat sweets as a habit (another statement the ER doctor made), and I do not eat junk food.  OK, I am not a saint, but in general I am aware of my choices.

Finished with rant.

One of the things I can remember from my childhood was my mom making chili for dinner.  Yes, it is the way it smelled and the way it tasted, but it was more than just that...it was how my siblings found something in common that we all liked.  I come from a family of seven; Mom, Dad, 1 younger bother and 3 sisters.  We were all independent children, but we were all we had.  This lasted  12 - 13 years in my eyes.  But looking back, as we hit our teen years we started forging into the larger world.  We got jobs, we worked, we got involved in community organizations, some of us in church, some of us in friends, but there were a few meals/dishes that seemed to bring us together in agreement.  That was chili.

I love having pasta with my chili as a kid, but for now that is not an option (or until I can make a pasta substitute to share).  I have exchanged thick and solid to fill me up instead of Carbs.

Chunky and Crunchy Chili

Description:
A great low carbohydrate chili and replace bulky carbs with taste and texture.

Serving Size: 4 or 6 (see bottom for nutritional information)


Ingredients:

• 1/4 cup olive oil
• Ground beef, lean, 16 oz
• 6 oz can of No Salt tomato paste 
• 1 med yellow onion
• 1 med Roma tomato - diced 
• 1 stalk of celery
• 2 Tbs Chili powder or to taste
• 2 tsp Onion powder
• 1.5 tsp Garlic powder 
• 1- 2 cup(s) water

In a large frying pan heat the olive oil.  After oil is hot, saute´ the onion for three minutes or until the onion starts to become transparent.  Add tomato and celery to the onion and cook the mixture until warmed.  Remove mixture from the oil in the pan and let it rest in a bowl.  

Place the ground beef in the pan.  Cook the ground meat on medium heat.  As you are cooking, crumble the meat into medium to small pieces. 

Add the tomato paste, spices to the meat and stir in a 1/2 cup of water.  Mix well.  Turn heat down to medium-low and add vegetable mixture and remaining water.  Let cook for 5- 10 minutes.

You may want to to add or subtract water depending on how thick you would like the chili.  Remember to not over cook the vegetables.  Hint: the celery should be cooked yet remain crunchy.

Serving information is shown in both 4 servings and 6 servings

Nutrition Facts

4 Servings

Amount Per Serving

• Calories 493.4
• Total Fat 37.6 g
• Saturated Fat 11.4 g
• Polyunsaturated Fat 2.1 g
• Monounsaturated Fat 20.2 g
• Cholesterol 85.1 mg
• Sodium 108.1 mg
• Potassium 417.3 mg
• Total Carbohydrate 15.4 g
• Dietary Fiber 3.7 g
• Sugars 7.5 g
• Protein 22.6 g

• Vitamin A 7.9 %
• Vitamin B-12 44.2 %
• Vitamin B-6 17.1 %
• Vitamin C 9.9 %
• Vitamin D 0.0 %
• Vitamin E 9.7 %
• Calcium 4.3 %
• Copper 4.6 %
• Folate 3.8 %
• Iron 12.1 %
• Magnesium 6.0 %
• Manganese 2.1 %
• Niacin 25.9 %
• Pantothenic Acid 4.5 %
• Phosphorus 16.6 %
• Riboflavin 14.6 %
• Selenium 26.2 %
• Thiamin 4.9 %
• Zinc 29.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

6 Servings

Amount Per Serving

• Calories 328.9
• Total Fat 25.1 g
• Saturated Fat 7.6 g
• Polyunsaturated Fat 1.4 g
• Monounsaturated Fat 13.4 g
• Cholesterol 56.7 mg
• Sodium 72.1 mg
• Potassium 278.2 mg
• Total Carbohydrate 10.3 g
• Dietary Fiber 2.5 g
• Sugars 5.0 g
• Protein 15.1 g

• Vitamin A 5.3 %
• Vitamin B-12 29.5 %
• Vitamin B-6 11.4 %
• Vitamin C 6.6 %
• Vitamin D 0.0 %
• Vitamin E 6.4 %
• Calcium 2.9 %
• Copper 3.1 %
• Folate 2.6 %
• Iron 8.1 %
• Magnesium 4.0 %
• Manganese 1.4 %
• Niacin 17.3 %
• Pantothenic Acid 3.0 %
• Phosphorus 11.1 %
• Riboflavin 9.7 %
• Selenium 17.5 %
• Thiamin 3.3 %
• Zinc 19.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



If anyone is reading this, I will be posting on a regular schedule. I will be talking about what is going on in my life, my progress and my own recipes as well as the ones I find.

I, Diabetic --- Cauliflower Crested Ham Frittata - Low Carb

I, Diabetic --- Cauliflower Crested Ham Frittata

by Dr. MD

Why this article/blog?

I am Dr. Michael and I found out that I was diabetic eight days before my 47th birthday.  After going into the emergency room with pains in my back, chest and face he was told that he did not have a heart attack but rather a 288 glucose level and high blood pressure.  Yes, I know, last year I stopped exercising, I started to work harder and at a high stress level, I was angry with people and/or organizations in my community,  and I was battling a small case of depression.  I take full responsibility for everything I did to myself and I am working to eliminate these issues.

It was me who made those decisions and it was me that allowed outsiders in the community to get inside my head, and it will be me to change things around.  If there was one thing I learned from my parents and extended family is that, if I wanted anything in this world, it was up to me to make it happen not any one, any thing, or any being. It is me.

Taking responsibility is something I do not see a lot these days and I was sucked into that trap. It is now time to turn it around.

Three weeks ago, I notice that my health/ body/ mind were slipping and I came to the decision that I needed to change what I was doing to myself.  Unfortunately, I was too late in this realization and it put me in the ER.

I am starting this article/blog for a number of reasons and here they are:

• To remind me why life is worth living and to share this journey with people I want to share it with 
• To give myself a voice outside of my head
• To remind myself that I have the power and not other people
• To build and record my new relationship with food
• Keep me on track
• Keep me motivated
• Rediscover the ability to create dishes and rediscover why i like cooking.

Although the ER visit was a little scary, I am glad that my wonderful spouse supported me and stayed by my side. Here is to the journey!!!

Dr. Michael

Cauliflower Crested Ham Frittata

Description:
A great low carbohydrate breakfast, lunch, or dinner main dish with great flavor that adds energy. 

Serving Size: 4 or 6 (see bottom for nutritional information)

Ingredients:
6 Eggs, Jumbo, grade A (1 egg = 63g)
1 cup, diced Ham, regular (11% fat)
1 small Onion, raw. diced
1.5 cup, Cauliflower, cooked
1.5 cup, shredded Cheddar Cheese

Crest:
1. Oil a  9" round glass pie pan.
2. Line the pie pan with dry cooked Cauliflower so it looks like a pie crest (add a few pinches of your favorite herb)
3. Preheat the oven to 350 degrees
4. Cook 15 to 25 min.  The goal is to dry out the cauliflower until dry but not burned.
5. Remove crust from oven and let set and cool.
The crust can be done ahead of time the same day. Do Not Refrigerate.

When your ready to cook.
Preheat the oven using the broiler and place the crest in to heat up and brown a little.
 
Filling:
1. In a bowl beat 6 eggs and fold in 3/4 of the cheddar cheese.
2. When the crest is warm take out of oven.and turn your oven to bake at 350.
3. Layer the Onion and Ham.
4. Pour the egg and cheese mixture evenly over the layer filling the space.
5. Sprinkle the remaining cheese over the egg mixture.
6. Cook for 20 to 30 min. 

Dish is done when eggs mixture is firm and the top is lightly brown.

Let set for 5 min and then serve.

Serve with homemade salsa or mustard if desired.

Nutrition Facts

4 Servings

Amount Per Serving

• Calories 384.2
• Total Fat 25.4 g
• Saturated Fat 13.1 g
• Polyunsaturated Fat 1.0 g
• Monounsaturated Fat 5.7 g
• Cholesterol 469.1 mg
• Sodium 835.1 mg
• Potassium 247.4 mg
• Total Carbohydrate 5.1 g
• Dietary Fiber 1.6 g
• Sugars 0.9 g
• Protein 29.6 g

• Vitamin A 21.1 %
• Vitamin B-12 10.5 %
• Vitamin B-6 12.3 %
• Vitamin C 36.2 %
• Vitamin D 1.3 %
• Vitamin E 1.4 %
• Calcium 37.8 %
• Copper 3.4 %
• Folate 8.1 %
• Iron 13.6 %
• Magnesium 6.1 %
• Manganese 5.1 %
• Niacin 10.1 %
• Pantothenic Acid 5.9 %
• Phosphorus 32.1 %
• Riboflavin 16.1 %
• Selenium 16.8 %
• Thiamin 21.9 %
• Zinc 14.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

6 Servings

Amount Per Serving

• Calories 256.1
• Total Fat 16.9 g
• Saturated Fat 8.8 g
• Polyunsaturated Fat 0.6 g
• Monounsaturated Fat 3.8 g
• Cholesterol 312.7 mg
• Sodium 556.7 mg
• Potassium 164.9 mg
• Total Carbohydrate 3.4 g
• Dietary Fiber 1.0 g
• Sugars 0.6 g
• Protein 19.7 g

• Vitamin A 14.1 %
• Vitamin B-12 7.0 %
• Vitamin B-6 8.2 %
• Vitamin C 24.1 %
• Vitamin D 0.9 %
• Vitamin E 1.0 %
• Calcium 25.2 %
• Copper 2.3 %
• Folate 5.4 %
• Iron 9.0 %
• Magnesium 4.1 %
• Manganese 3.4 %
• Niacin 6.7 %
• Pantothenic Acid 3.9 %
• Phosphorus 21.4 %
• Riboflavin 10.7 %
• Selenium 11.2 %
• Thiamin 14.6 %
• Zinc 9.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.



If anyone is reading this i will be posting on a regular schedule. I will be talking about what is going on in my life, my progress and my own recipes as well as the ones I find.