Sunday, January 22, 2017


Since I am still trying to abide by my New Years Resolution, that being to strive for better eating habits, this recipe developed.

This is great for dieting, or for those diabetics attempting to reduce carbs and sugar intake.  This could be for those that just want to eat lighter.  There is no need to pass on many peoples favorite.  That glorious pizza!

For the most part pizza ingredients are fairly healthy.  That is if you can reduce the heavy filled feeling and bloating from chowing down on too much crust.  This recipe uses an 8 inch Whole Wheat Low Carb tortilla.  I find them at Costco but they are available at many places.

Further I take a standard 24 oz size jar of meatless spaghetti sauce and doctor it up.  First to make it go further, reducing the sugars it contains per serving, and secondly to add some added nutrients.

Once the sauce has cooked down to thicken and remove excess water, I build a pizza with any of the favorite ingredients.  This can vary greatly as will the resulting carbs, sugar, and fat content.  Peppers, onions, mushrooms, olives, and sliced tomatoes (Roma preferably) can be heaped on with little negative effect.  If you are watching your weight or blood sugar levels skimp on cheese and meats.  But just getting rid of a thick crust, or even thin crust made with traditional pizza dough, will drastically cut down on calories, sugars, carbs, etc.

Limit yourself to one or less.  Serve with a salad and an iced tea.  It just doesn't get much better. 

24 oz            Spaghetti Sauce (A quality meatless choice)
1 Cup           Fresh Spinach Leaves (Coarsely chopped)
1 Cup           Fresh Kale Leaves (Coarsely chopped)
1 Tbsp.         Garlic (Fresh minced)   
Salt & Pepper to taste

In a sauce pan add all the ingredients.  Simmer until the spinach and kale are tender.  Continue to simmer until any excess water in the sauce has been cooked away.

Preheat Oven to 375°F.

Cover a cookie sheet with foil.  Spray the foil with PAM.  Sprinkle with a little corn meal.  Arrange a couple of tortilla's on the cookie sheet.

Start building your pizza.

Spread a thin brushing of olive oil on the surface of the tortilla that is facing up.
Spread a thin layer of your prepared sauce.
Sprinkle the sauce with grated Parmesan spaghetti cheese.
Arrange whole fresh basil leaves on top of the sauce.
Layer your favorite toppings such as pepper slices, sliced fresh tomatoes, olives, mushrooms, pepperoni.

Bake for 12-15 minutes.  Top with shredded Mozzarella Cheese.  Return to the oven just long enough to melt the Mozzarella.  These are delicious and really assists on helping to cut down on some of the bad stuff.  But still enjoying life.

Saturday, January 21, 2017


This is another experimental (work in progress) recipe.  This time a dessert.  My twist on a more basic recipe I came across.  This is actually version number two.  The original recipe called for double the peanut butter and sugar now shown for the Peanut Butter Layer.  I love Peanut Butter but that amount was way over the top, even for me.

This is made in a 9 inch spring form pan.  No baking required.  Someday I am going to attempt this one while camping.  Using ice and a Cast Iron Dutch Oven to do the chilling.

No Bake Chocolate Peanut Butter Cheese Cake
Rick Beach

Serves 8–10
10                    Graham crackers
7 Tbsp.            Melted butter
¼ tsp.              Cinnamon
2 pinch            Salt

24 ounces        Cream cheese (Room Temperature)
1½ Cups          Powdered sugar
2 pinch                        Salt
1 tsp.               Vanilla extract
1½ Cups          Chocolate chips, melted

1 Cups             Peanut butter, melted
1/2 Cup           Powdered sugar
1/16 tsp.                                Cayenne Pepper powder

1 1/2 Cup        Crushed Chocolate Cookies

Crumb Crust Bottom Layer
1.  Line the bottom and sides of a 9 inch spring form pan with wax paper.
2.  Crush graham crackers.  In a bowl, whisk the Cinnamon and Salt into the crumbs
3.  Pour the melted butter into the crumb mixture and mix until uniformly damp.
4.  Press the graham cracker crumbs/butter mixture into the bottom of the 9-inch pan
Cover & Refrigerate while mixing the cheese layer.
Cream Cheese Chocolate Layer
5.  In a large bowl, mix together cream cheese until smooth.
6.  Add powdered sugar and salt, then mix until uniformly blended
7.  Add vanilla and continue to mix until blended in.
8.  Add the melted chocolate and mix until uniformly blended
9.  Spoon the mixture over the graham cracker crust in the spring form pan. Smooth out over the    top of the cracker crust.
Cover & Refrigerate while mixing the Peanut Butter layer.
Peanut Butter Top Layer
10. In a large bowl, mix together melted peanut butter and confectioner’s sugar.
11. Pour mixture over cheese/chocolate layer in the spring form pan. Spread it evenly over cheese layer.
12. Refrigerate 2-4 hours
Crushed Cookie Topping
13. Prior to serving cover the Peanut Butter Layer with the Crushed Chocolate Cookie Topping
Remove from spring form pan. Pull off the wax paper sides.  Slide onto a serving plate.  Slice and serve while cold..  Keep cold/refrigerated.


Friday, January 20, 2017


I have been experimenting with Almond Flour to create a Bread with lower sugar, lower carbs, and lower calories, than traditional white bread.  The fact that I am diabetic I search for something I can make myself so I know what is in it.  But it also has to be acceptable for use with breakfast to accompany a nice egg white omelette.

Note: This is the first run of an experimental recipe. I wouldn't call it a failure but it is not what I want, and think it could be.  The taste was quite satisfactory (Of course nothing like a bread with added sugars or sweeteners.)  Though the dough raised and doubled, the top of the loaf baked with a flat surface.  It did not create a domed loaf as I would have liked.  The baked bread is on the dense side, but that was very much expected.  As I adjust this recipe I hope to come back here and make adjustments to the recipe, notes, and photos. 

I will next experiment with changing the White Flour and Almond Flour ratio, the amount of yeast, and I may even try the addition of Gluten.

The nutrition values are listed below the recipe.  Sugar=0, Calories=74, Carbs=9.  This is based on the assumption you make 24 servings out of one loaf made with the listed ingredients.  If you have to have 2 portions then double the nutritional values.


2 Cups       Flour  (White Bread making Flour)
1 Cup         Almond Flour (In my Health food store they call it Almond Meal)
1 1/2 tsp.    Salt
1 tsp.          Yeast  (I use Bread Machine Rapid Rise)
12 oz          Beer (I have been experimenting with Miller Lite.

Whisk all dry ingredients together

Pour in the beer and mix with a wooden spoon until it forms a wet sticky ball just a little more stiff than muffin batter.  Place in a well greased large bowl that will allow the dough to double in size.  Spray the top of the dough with oil (PAM).  Then cover the bowl top tightly with plastic wrap.

Set the bowl on the counter and allow the dough to "rise" a minimum of 8 hours (Overnight), up to 16 hours.

At this point the dough should be well doubled in size.

Turn the sticky dough out on a very well floured bread board or counter top.  Flour hands and the dough well.  Pat the dough out until about 1 1/2 inches thick.  Flour it well then turn the dough over in half on itself.  Repeat the floured pat and fold 5 times.  Form a ball and pinch the bottom seal shut.  Oil all surfaces of the ball and then place the dough into a well greased 8 inch Cast Iron Dutch Oven.  Cover loosely with a towel.

Allow the dough to rise a second time for 2 hours.

Preheat oven to 375°F.  Gently remove the towel from the dough taking care not to deflate the dough.  Place the Dutch Oven/Loaf into the hot oven.

Bake for 30-35  minutes or until golden brown.

Once baked shake out and place on a wire rack to cool.  For a soft crust, while still hot, rub all surfaces with butter.

Nutrition Facts
Serving Size 1 slice
Servings Per Recipe 24
Amount Per Serving
Calories 74
Calories from Fat 18 (24%)

% Daily Value *
Total Fat 2 g
3 %
Saturated Fat 0.2 g
1 %
Monounsaturated Fat 0 g

Polyunsaturated Fat 1.7 g

Trans Fat 0 g

Cholesterol 0 g
0 %
Sodium 147 mg
6 %
Potassium 18 mg
1 %
Total Carbohydrate 9 g
3 %
Dietary Fiber 0 g
0 %
Sugars 0 g
Protein 2 g
4 %
Vitamin A
0 %
Vitamin C
0 %
0 %
0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Almond flour or meal

All the dry ingredients

Adding the beer to the whisked dry ingredients

Just mixed. 

Mixed and placed in large greased bowl

Mixed and covered with Plastic Wrap

Yeast is working.  Plastic wrap is being inflated with gases being produced

At the end of the second "rise".  About 14 hours into the process

The finished baked loaf.  Tasty.  On the dense side, but that was expected.