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Baked Potatoes and Air Fried Potatoes

10/24/2021

If you don't know how to bake a potato you are more of a beginner than I thought! But for those of you new to cooking, here we go.

Scrub the potatoes with brush under running water to remove any remaining dirt.
Poke some holes in the potatoes using a steak knife.
Bake at 350 degrees for regular sized potatoes for one hour.
Let cool until completely cold and store in the fridge in a Ziploc bag for up to a week.

Special Notes:

I buy these extra large potatoes (baked at 400 degrees for an hour)
I eat 1/2 a baked potato a day. (I reheat it in the microwave for about 2 minutes.) So to have enough for the week, I bake 4 at a time.
The baked potato below (left) is served with either the Cheez Sauce I include in the recipe section on this site or Chef AJ's Nacho Cheez sauce (I will be adding this recipe soon.)

I am a self-professed gadget queen. The picture on the right are leftover baked potatoes and mushrooms air-fried.

When you use an air fryer for potatoes, those potatoes need do be precooked for the best tasting 'fries'. Whatever baked potatoes I have leftover in my Ziploc at the end of the week, I cut into pieces and air fry.

To get seasoning to adhere to the fries, you can brush them with aquafaba (chickpea cooking or canned water) and sprinkle with no salt seasoning. It takes about 40 minutes to get the crispness I like with my air fryer.

Just remember that when you air fry food you are removing the water so in effect you are making the potatoes about 12% more calorie dense. So I cook whatever I have left over, set aside my usual portion and share the rest.

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Pineapple Banana Nice Cream

10/23/2021

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NICE CREAM
Here is the most delicious and nutritious version of ice cream.

It has the benefit of no added sugar and lots of fiber which is great for anyone wanting to lose weight but needing something sweet.

There is no guilt in eating a scoop or two after your meal with this decadent but compliant dessert.

When shopping ALWAYS buy bananas. When they get too ripe to enjoy them, peel and freeze them. They are one of basics for all compliant baking as they act as both a binder and a natural sweetener. And, of course, frozen they become part of the best and healthiest dessert ever!

There are a couple of ways of making this:

If you have a YONANAS machine like I do, you simply alternate bananas and another frozen fruit through the device. The Pineapple Banana Version above made just shy of a liter using 2 bananas and about 2-3 cups of frozen pineapple.

2. The other method is to use a good blender or NUTRIBULLET.

In the blender, you will need to add about ¼ cup of some plant milk. To get the fruit at least starting to mix.

You will probably need to stop the blender a few times to add a little more plant milk and break apart the big clumps with a butter knife to get the blades breaking down the fruit again.

3. After you have finished mixing it you can transfer it to a container that you can keep in the freezer. Use an ice cream scoop. If you don’t freeze it again, it will be more of a stiff milkshake consistency and you’ll end up eating much more than you should!

With the YONANA machine I can run it right into the freezer container and just mix with a spoon and flatten for an even flavour.

Amazing. For the price of two bananas and a few handfuls of frozen fruit I have enough healthy nice cream for the whole week!

To print this recipe go to: recipe_nice_cream.docx

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Chef AJ's Banana Muffins

10/20/2021

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Thanks to the amazing Chef AJ here is a compliant recipe for muffins that you can eat as your second breakfast. They are filling and there is not a single bad thing in them. I have altered the method slightly from the original recipe for those without food processors. Also, this recipe fills the muffin cups to the very top so you might want to reduce the oats, milk and applesauce by ¼ of a cup.
                                                                                      Bake at 350 degrees
                                                                                      Baking time: 40-45 min
                                                                                      Makes 12 muffins
Wet Ingredients:

4 very ripe bananas
1 cup of unsweetened oat milk
1 cup of unsweetened apple sauce
1 Tbs. apple cider vinegar
½ tsp. vanilla powder (or 1 tsp. vanilla extract)

Dry Ingredients:

4 cups of oats (I used quick oats for a more flour-like texture)
1 Tbs. aluminum-free and sodium-free baking powder
2 tsp. cinnamon
1 tsp. sodium-free baking soda

Method:

Preheat oven to 350 degrees F.
Place all the dry ingredients in a big bowl and stir to distribute ingredients.
In another bowl, mash the bananas then add the other wet ingredients and stir to distribute them.
Pour the wet ingredients over the dry ingredients and mix until just combined. Do not over mix.
Evenly distribute the batter into twelve muffin cups using a silicone muffin pan.
Bake for 40-45 minutes until a toothpick inserted in the center comes out clean.

Notes:

One muffin a day is a sufficient serving on this plan. I suggest freezing them in a freezer bag once they are cool. You can take one out every morning to thaw or zap it in the microwave for one minute for a quick thaw. This way you won’t be tempted to eat more than you should and you can ensure that they will remain fresh for 12 days.
If you have family members without weight issues you can add some walnut pieces to the tops of some of the muffins before baking. Just make sure you know which ones are nut free. We can’t afford those extra calories!

Go here to print this recipe: recipe_chef_ajs_banana_muffins.docx

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Air Fried Potato Pancakes

10/3/2021

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These potato pancakes are filling and delicious and are also oil and salt free. I adapted them from a recipe I found on the internet to ensure that they are a healthy way to enjoy this starchy staple. Makes 24.

Ingredients:

4 large potatoes or 8 small potatoes, peeled and chopped
1 onion, finely chopped
2 cloves garlic, finely chopped
4 gherkins or 2 dill pickles, diced
2 green onions, chopped
1 Tbs. chickpea flour (or another gluten free flour on hand)
1 Tbs. fresh parsley, chopped
Fresh ground pepper to taste (I did 10 turns of the pepper mill)

Method:

Peel and dice potatoes and boil for 30 minutes. Drain and cool.
Fry onions in a little water for 10 minutes, then add garlic and continue frying for another 5 minutes. Set aside to cool.
In a large bowl, mash the potatoes.
Add onion, garlic, gherkins, green onions, flour, parsley and pepper.
Mix together all the ingredients.
With damp hands squeeze mixture into balls slightly larger than a golf ball and flatten.
Place on the air fry tray and air fry for 20 minutes at 400 degrees. Check them at this point. If they are not cooked to your liking, air fry for another 10 minutes.
Serve immediately or let cool and store in a glass covered dish in the fridge until ready to eat. You can heat them up again in the air fryer or microwave. Delish.

To print this recipe, click here: recipe_sofas_free_air_fried_potato_pancakes.docx

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BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE

Baked Potatoes and Air Fried Potatoes

Pineapple Banana Nice Cream

Chef AJ's Banana Muffins

Air Fried Potato Pancakes

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Categories

BREAK THE CYCLE RECIPESALL SALT, OIL & SUGAR FREE

Baked Potatoes and Air Fried Potatoes

Pineapple Banana Nice Cream

Chef AJ's Banana Muffins

Air Fried Potato Pancakes

Archives

Categories

BREAK THE CYCLE RECIPES

ALL SALT, OIL & SUGAR FREE