How to make perfect over-easy eggs

 For years I’ve made ‘easy’ eggs steamed, with a cover on. It works, but so often it would only take a few seconds for the yolk to get hard. More often than not, that’s what happened.

And we like our eggs with a nice runny yolk!

So if that’s you, here’s our new fool-proof way to get the perfect over-easy eggs.

  • You need a non-stick pan.
  • Put your fat/oil* of choice in the pan on medium heat. We like to use coconut oil, approximately 1 tablespoon per egg. Good fats add to the overall nutrition of your breakfast!
  • After it warms for a couple of minutes, crack your eggs carefully into the pan. Salt and pepper them to taste.
  • After the white of the egg is cooked on the bottom (the top part of the white will still be uncooked), carefully separate the eggs with your spatula and gently turn them over. This is the tricky part, but practice helps.
  • Take the pan immediately off the burner and let the eggs cook just another minute in the heat of the pan before serving. Drizzle remaining coconut oil over the eggs.
Voila! Perfect over-easy eggs, totally yummy.

*If you use butter to fry your eggs in, it helps to add a bit of other oil with it. This keeps the butter from browning too quickly before your cooking is done.

Easy One-Dish Quiche

This recipe came to me years ago under the title "American Quiche."  But as I adapted it in various ways, I just came to think of it as my 'One-Dish Quiche.'  I think you'll love how quick, easy, and delicious it is!

Preheat oven to 325 degrees.  In a 9" pie plate mix together with a fork:

  • 1 1/2 c. flour (your choice, even Gluten-Free works well)
  • 1 1/2 T. sugar (or 1 packet stevia)
  • 1 tsp. salt
  • 1/2 c. oil
  • 2 T. milk

When well mixed, pat out evenly in the pie plate, bringing it up along the sides.

Cube and put in the pie shell:

  • 1 c. cheddar cheese
  • 3/4 c. ham or pre-cooked sausage

Mix together in a small bowl or blender and pour over all:

  • 4 eggs
  • 1 1/2 c. milk

Sprinkle top with dried parsley for garnish.  Bake for 45 minutes at 325 degrees or until done in center.  Let sit for 5 minutes, then cut in wedges and serve.

Note:  You may also add mushrooms, green onion, green chilies, chopped sauteed vegetables, etc.  Other good combinations are:

  • crab or imitation crab with Swiss cheese
  • canned asparagus spears and Swiss cheese
  • canned salmon with 1 tsp. dill in egg mixture
  • fried hamburger, green chilies, monterey jack cheese, serve with salsa on top

Sugar-free Chocolate Cake

This is a family favorite that I've modified for a sugar-free diet. Works great! You can also easily substitute a gluten-free flour mix (like Bob's Red Mill) to create a gluten-free cake. It's very moist and slices well.

Note: Double amounts for a 9x13 pan or 2 round layers.

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For 8x8 pan

Stir together dry ingredients:

  • 1 c. flour (can use gluten-free or part whole-grain)
  • 4-6 packets of stevia (1/2 c. sugar in the original recipe)
  • 3/4 tsp soda
  • 2-3 T. cocoa
With electric mixer, blend in:
  • 1 egg
  • 1/2 tsp vanilla
  • 1/3 c. oil (can use melted coconut oil or butter)
  • 3/4 c. buttermilk
Pour into greased 8x8 pan and bake for 20 minutes @ 350 degrees.

Frost with your favorite frosting or sugar-free whipped cream (recipe HERE)

Traveling on a candida diet


Let's face it, anyone on a strict candida diet will probably agree—it's hard, especially if you have a family to cook for who can eat all sorts of carb-laden and sugary delicacies (think toast and jam, crackers and cheese, chips, granola, ice cream...you get the idea).

But throw in the added challenge of traveling and not being able to cook the food you need—well, it can be very daunting and discouraging. It's hard to make a stop at a fast-food place or restaurant and discover that there's little or nothing you can eat. And this can happen three times a day!

While a candida diet is admittedly very healthy, akin to the paleo diet, it's also spartan and requires no cheating if it's going to work to rid your body of the overgrowth of yeast.

So what can you do on a trip?

Key word: PREPARE!

If you're flying, of course your options are quite limited. See the points under “Eating out” below.

If you're on a road trip, it can be easier since you're able to pack food and possibly even prepare more at a motel or host's house.


Portable food


Since the “stage 1”* candida diet is mostly meats, eggs, and green vegetables, you'll need to fix portable food. Stages 2 and 3 allow for more variety. You can prepare:
  • hard-boiled eggs
  • steak strips, chicken fingers, meatballs, meatloaf, cold cooked shrimp
  • homemade fish sticks (salmon or tuna)
  • raw veggies: grape tomatoes, zucchini, celery, jicama, broccoli, and cauliflower (bring a sprinkle-herb mix)
  • soaked and dried pumpkin and sunflower seeds
  • raw nuts (if you can tolerate them)
  • home-dried & sugar-free jerky
  • egg salad, tuna or chicken salad made with homemade mayonnaise (great as a veggie dip or build on a bed of salad greens)
  • dried seaweed packs
  • sugar-free mints, gum, or other candy (limited)
  • stevia-sweetened drink mix packets

*(see the Whole Approach website list of Stage 1, 2, & 3 acceptable foods)



Eating out


The secret to eating out successfully is, again, preparation. Here are some tips I've learned:
  • Get in the habit of carrying a small cooler with you. Keep not only perishable items you can eat in a restaurant, but also canned or dried things for the unexpected situation. I keep one in my car with the individual portion packets of sardines, tuna, salmon, chicken, canned or dried veggies, some sugar-free candies.
  • If possible, check the menu selections at restaurants in your destination town or city. Many have them online.
  • Request that a meat entree be prepared without the extra sauces, cheese, etc. Hamburger patties or chicken can usually be ordered. Most barbeque seasonings and sauces contain sugar.
  • Fried or rotisserie chicken is often a good choice; you can easily remove any breading and skin on the outside.
  • Ask if you can substitute extra vegetables or salad for the starchy side dishes like rice, potatoes, bread, etc.
  • Request that your salad be prepared without dressing. Ask for lemon juice and oil.
  • Sometimes I'll bring in an extra food item of my own if we're eating at a place I think will be too limited. I've been known to bring a single-serving can of green beans (with a pop-top lid) or my own mixed veggies.
  • And of course, when everyone you're with orders a decadent dessert that you can't eat, it's good to have a treat of your own on hand. I like to have a sugar-free dark chocolate mint patty in my purse to stave off feelings of deprivation! M-m-m-m!
  • Fast food choices: hamburger patty without the bun, avoid mayo and catsup as they are loaded with sugar, ask for extra lettuce and tomato; fried chicken & then remove the skin; main-dish type salads with chicken


Other


  • Try to stay at hotels that have in-room refrigerators and microwaves. Refreeze ice packs and do any simple preparation for the next day.
  • For a longer-term stay, get a hotel with a kitchenette. If you're driving, you can take along a few of your own essential food items. If you're flying, research ahead of time where health food stores are located in your destination area, then stock up when you get there.
  • Make sure and always travel with plenty of purified water. Your system is in constant need of flushing out toxins while your body is dealing with candida.
  • Don't forget to take along all medications and supplements you're taking, and make every effort to stay on a consistent program. The added stress of travel can distract you from a regular treatment schedule.
  • And make every effort to get a good night's sleep! That's one of your body's chief immune-boosters.

With a little forethought and planning, your travel doesn't have to be defined by food. You'll be free to enjoy yourself and keep on the good path to health!

Zucchini "Tabouli" Salad



This is a wonderful, quick lunch salad, loaded with the nutrients and enzymes present in fresh, raw foods.  I've made it with cauliflower, which works equally well.  Adjust quantities to taste.

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In your food processor, chop finely:

  • 2 small or 1 medium zucchini
  • handful fresh parsley
In a bowl, blend zucchini mixture with:
  • 1/3 c. diced cucumber
  • 1 small tomato, diced
  • 1 green onion or 1 T. red onion, cut small
  • granulated garlic to taste or small clove garlic, finely minced
  • 2-3 T. extra virgin olive oil
  • 2 T. fresh lemon juice
  • salt to taste
You can eat immediately or chill for an hour.  Serve with whole grain bread and a good cheese.