Changing the Way America Cooks One Backyard at a Time

Americans are culinary wusses!

It’s true. America is the spice wimp capital of the world.  We produce the mildest, blandest, least interesting food in the world, and then try to disguise that fact by drowning our food in sugar. People swarm to Chinese, Japanese and Mexican restaurants in search of flavor, but even then, once Americans take ownership of these restaurants, the first thing they do is remove all the authentic flavor from the dishes.

You may think I exaggerate, but I recently went to an American “Mexican” restaurant and ordered the grilled fajita taco salad. I received a plate full of lettuce with some lightly seasoned beef, topped with tomatoes and bell peppers. Are you kidding me? I asked the waiter if I could at least get some jalapeno peppers — a Mexican staple and the most popular pepper in the world. The only thing they had was a jar of pickled jalapeno slices. This is for real. A Mexican restaurant that doesn’t have a single jalapeno in the store. Welcome to America.

So this brings me to my tip. When you first start barbecuing or smoking meat, you will likely turn to Google in search of recipes. Be forewarned, the vast majority of these recipes will have you using small quantities of generic spices and then disguise those flavors will large amounts of sugar. For the love of God, don’t go down this road.

Recommendation #1 — The three spices I can’t live without:

IMG_6616

Now, you don’t have to use these brands, but for barbecue rubs or even chili seasonings, these flavors make an enormous difference. The dark chili powder has a deep rich, almost cocoa-like flavor. The Chipotle powder and Paprika are both very sweet and smoky flavored. Before you go out and buy the large quantities I’ve shown here, go to your local supermarket or international grocery and buy a small 2 oz. container and give them a try. I won’t have to sell you, I guarantee.

Recommendation #2 — Don’t follow the recipes:

Any recipe that calls for Cayenne pepper, I substitute Chipotle pepper. Try just sprinkling some of this on your deviled eggs. I’m telling you, there is no wrong way to use it. It’s especially true with barbecue rubs, where you are already trying to add smoky flavor to your food, right?

But here’s the curve ball: Almost all American barbecue recipes are written by confirmed spice wimps. I know you’ve seen these recipes. Your following a recipe to make a cup of chili seasoning and it calls for 1/2 teaspoon of cayenne pepper. What? This is going to season 2 gallons of chili. 1/2 teaspoon cayenne pepper in 2 gallons of chili is going to do what? You might as well just omit it. No one would know the difference.

So, yes… I sometime borrow other Americans wimpy recipes, but I always modify them for what I’m doing. Where it calls for chili powder, I’ll use dark chili powder, or I might use Ancho chili powder, depending on the flavor profile I’m looking for. When it calls for paprika, I used the smoked paprika, and when it calls for 1/2 teaspoon of cayenne I’ll substitute with something more reasonable, like 2 teaspoons of Chipotle powder.

Of course, you’ll need to experiment to find your own sweet spot, but don’t be afraid of spices. They are healthy and full of flavor. It’s all the sugar we consume that is extremely unhealthy. You may find that if you infuse your food with enough natural flavor to start with, you won’t find it necessary to add all that sugar, including the ubiquitous “barbecue sauce”. Folks, food doesn’t have to be drowned in liquid sugar to be delicious.

Let’s change the way America cooks, and let’s start in our own backyard.

USDA Carbohydrate Data for the Carb-Conscious

Updated and corrected on 3/1/2015

For those who are serious about counting the carbs, I’ve created a searchable PDF file from the USDA food database which is a fairly exhaustive list of vegetables with carbohydrate, fiber and sugar data for each food item.

The truly brave may want to try the COMPLETE USDA Food Carbohydrate listing. It’s a bit larger file at about 2 MB and takes a few seconds longer to search, but like the condensed version above, once you’ve downloaded it, searching it is easy.  Just CTRL-F anywhere in the document and type your keyword.  This complete listing has the advantage that besides including all food groups, it also includes restaurant and fast foods.

If you just want the condensed vegetable listing, get it here:

https://dougkeesler.wordpress.com/wp-content/uploads/2015/03/usda-veggie-carb-data-w.pdf

If you want the complete USDA food listing, get it here

https://dougkeesler.wordpress.com/wp-content/uploads/2015/03/usda-complete-carb-data1.pdf

And if you prefer the individual abridge lists to the complete food listing, you might like these:

  1. USDA Fruits, Snacks, Entrees & Sides Carb Data
  2. USDA Breads, Cereals & Sweets Carb Data
  3. USDA Restaurants & Fast Food Carb Data

UPDATE 3/1/2015:

When I originally posted this article, I later noticed there was an anomaly with the reports showing only values for the 100 gram portion size even though other portion sizes were listed in the report.  This has been corrected with this update and the linked files above now show the correct carb, sugar and fiber count for the listed portion size. I’ve also added a new column showing net carbs for those interested in that result.

 

New Secret to Weight Loss for Men

Someone has written an article titled “3 Ways Guys Can Drop 20 Lbs Quickly.” Whoever wrote it didn’t put their name on a byline (and I can understand why). His/her suggestions are:

  • Eat more fat
  • Lay in the Sun
  • Don’t do any cardio exercise

Am I the only one not buying this? The fact that it’s an ad in disguise for the 4 Minute Abs system gives it even less credibility, if that’s possible — and doesn’t do much for the credibility of the “4 Minute Abs” system either.

I’ve lost over 100 lbs, but I can assure you following this person’s suggestions is how I got more than 100 lbs overweight in the first place. What worked for me was:

  • eliminating sugar and simple carbs (mostly lean meats & veggies)
  • eating primarily non-saturated fats in moderation (almonds, avocados, salmon, olive/canola oil)
  • keeping my calorie count at 1500-2000 day (depending on exercise levels)
  • doing 30-60 minutes of vigorous (cardio) exercise per day
  • getting additional exercise from yard work, walking (ie. getting a more active lifestyle)

Maybe there is miracle system out there somewhere, but I highly doubt it.  My experience is that the only way to weight loss is discipline and hard work.  The formula is pretty simple — you have to burn more calories than you consume. You can either lay on the couch and starve yourself, or you can eat like a pig and run a decathlon every day. Most of us fall somewhere in the middle where we have to eat moderate amounts of low carb and low-calorie foods and do a fair amount of regular strenuous exercise.

If anybody has found any secrets that I’m missing, I would love to hear them.

Low Carb Pie with Almond Crust

Ingredients
1 box sugar-free jello
1/4 C. boiling water
4 – 8 oz. containers low carb yogurt
1 – 8 oz. container sugar-free cool whip
1 – 9″ low-fat almond flour crust

Directions
Dissolve jello in boiling water. Cool slightly.
Stir in yogurt.
Fold in cool whip.
Pour into crust and chill.

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* Low Carb Almond Pie Crust

Ingredients
2 cups almond meal or almond flour
3 tablespoons melted butter
Artificial sweetener equal to 3 tablespoons sugar

Directions
Crust can be baked or unbaked.  If baking, pre-heat oven to 350 F.

Melt the butter.  Mix almond flour and sugar/Splenda together in pie pan with a fork until well mixed.  Pour the butter over the sweetened almond mixture and mix again with a fork until all the almond mixture is well moisten and then shape into a pie shell with a fork, starting around the sides first, then spreading the remaining mixture along the bottom.  Pat firmly with the fork, but not too firmly or it will stick and pull apart.

If baking, bake for about 10 minutes until the crust is beginning to brown. After 8 minutes, check every minute or so, because once it starts to brown it goes quickly.

Nutritional Information: The whole pie shell has 11 grams effective carbohydrate plus 17 grams fiber and 30 grams protein.

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** Link to printable PDF here (not updated):  Low Carb Pie

I Can Admit When I am Wrong — Sort of

Raspberry Syrup

Those who know me know I think putting fruit or nuts in coffee is both fruity and nuts. Okay, so I’m a full-blown nut case now, because this was good. Don’t think I’d want it every day or in every cup, but it was weirdly good. I imagine it would be good in a glass of 7-up or Sprite as well …. maybe even Pepsi or Dr Pepper.

Did I mention it’s $1 at Walmart?