Tag Archives: seeds

Chinese Pulled Pork (Crock Pot)

This recipe was really interesting. Usually when you think of pulled pork, you expect a spicy Southwest flavor. But this one has an awesome Chinese sauce that is mellow and mild and is perfect with pulled pork.

Chinese Pulled Pork
Chinese Pulled Pork

8 servings
227 calories per serving

1/4 c soy sauce
1/4 c hoisin sauce
3 T ketchup
3 T honey
2 t minced garlic
2 t grated fresh ginger
1 t dark sesame oil
1/2 t five-spice powder
2 lb. boneless pork roast, trimmed
1/2 c chicken broth

Mix soy, Hoisin, ketchup, honey, garlic, ginger, oil and five spice and place in a zip loc bag. Add roast and mush it around so the spice adheres to the roast. Place in refrigerator for 3 – 24 hours. When ready to cook, place in crock and cook on low 8 hours. Remove roast and cover to keep warm. Place broth in croc, re-cover and cook another 1./2 hour or until sauce thickens. Shred pork and serve with extra sauce.

If you do not have Chinese 5 spice, here’s a quick recipe so you can make it yourself:

Mix all of this in a spice grinder and then use the appropriate amount in your recipe:

1 T peppercorns
1 T cloves
1 t anise seed or 1 T star anise
1 T fennel seeds
1 T cinnamon

Pom Pops

Chock full of antioxidants, sweet yet tart, and ever so refreshing. These pops are definitely worth the work.

Pom Pops
Pom Pops

6 servings (8 oz. pops)
133 calories per serving

2 ¾ c pomegranate juice
¼ c lemon juice
½ c Splenda
1 ¾ c apple juice
¾ c pomegranate seeds
2 apples cored and diced small

Mix pom juice with 1/8 c lemon juice. Simmer Splenda, apple juice and 1/8 c lemon juice and dissolve all the Splenda then cool to room temperature. Add half the apple juice mix and the seeds to the pom juice mix. Add the apples to the apple juice mix. Fill the molds half way with the pom juice mix and freeze 1 1/2 hours then add a layer of the apple juice mix and freeze another, insert the sticks and freeze at least 6 hours.

Asian Salad

Though the dish packs some calories, it is all good MUFA calories – olive oil, seeds, nuts. So I go ahead and eat it as a lunch instead of a side. The dressing is just superb – the soy added to the Italian dressing gives it such an Asian flair. And the added crunch from the ramen noodles make this a great salad !

Asian Salad
Asian Salad

12 servings
260 calories per serving

1 envelope Good Seasons Italian Salad dressing mix
1/3 c sugar
2 T soy sauce
2 3 oz. Packages of ramen noodles
2 16 oz. bags of coleslaw blend
4 green onions, sliced
½ c roasted sunflowers
½ c sliced almonds

Prepare salad dressing mix according to package instructions. Stir in sugar and soy. Break noodles and discard seasoning packet. Add coleslaw, onions, seeds and nuts, Mix and add dressing and toss to coat well.

MUFAs in Your Diet

MUFAS are monounsaturated fatty acids. They are the ‘healthy’ fats that we find in food such as avocados, olives, olive oil, dark chocolate, peanut butter, and nuts and seeds of all types. Many times people following low cal meal plans leave this out of their diets because the food items containing MUFAs are high in calories. DON’T DO IT !

For weeks I have been ‘stuck’. After dropping 30+ pounds consistently losing a pound a week, week after week, all of the sudden for a month or more I am stuck. Many dieters call this a plateau and they scream about it. I see why – here I am eating right, even lowering my daily caloric intake, my activity level is the same or higher – and I cannot continue dropping the pounds. What’s going on?

Well, I looked back and realized that I had been foregoing the MUFAs to increase other caloric intake. It was not even junk that I was adding – it was more veggies and fruits. Alas !

So last week I go back to peanut butter or yummy Barney Butter almond butter on my toast in the mornings. I add back semi-sweet chocolate chips as a nice little after lunch or dinner snack. I add back guacamole / avocado. And I add back a bit more olive oil and olives. Guess what? I’m down 2 pounds in a week !

It can only be the MUFAs ! Be sure to add them to your meal plans. As well as helping you feel satisfied (don’t all high fat items make you happy? hehehe) they supposedly also help your body flush out other not so healthy fats. Whatever the case, I am a believer – I have seen it for myself now and I’ll be making more room in my diet for the MUFAs I need to keep losing weight and reaching my goals 🙂

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