Fan Tans Recipe and Pictures

Well, better late then never.  Today flew by so quick, nothing like getting back to the daily grind.  I made these rolls for Thanksgiving dinner, but I also served them with a lasagne dinner and they worked really well with that too.  Fan Tans are also known as Yankee Buttermilk Biscuits. They are very pretty, yet dainty dinner rolls that look a lot harder to make then they are.  Here is the recipe for the rolls:  

fan-tans.jpg   Fan Tans

3/4 cup plus 1/8 cup soymilk

1 TBSP lemon juice

2 tsp dry yeast

1/2 tsp sugar

1/2 tsp baking soda

1/2 tsp salt

3 TBSP plain, unsweetened applesauce

1 TBSP soymilk, for brushing

  1. In a bowl, mix together the soymilk and the lemon juice to make sour soymilk, leave for 5 minutes.
  2. Sprinkle the yeast and sugar over the sour soymilk, stir in and leave for 5 minutes.
  3. Mix the flour, baking soda and salt in a large bowl. Make a well in the center of the flour mixture and pour in the yeast mixture and the applesauce.
  4. Mix the flour into the liquid to form a soft, moist dough. Turn the dough onto a lightly floured work surface. Knead the dough until it is smooth and elastic, about 10 minutes.
  5. Put the dough into a clean bowl and cover with a dish towel. Let the dough rise until it has doubled in size, 1 to 1 ½ hours. Punch the dough down, then let it rest for 10 minutes.
  6. Roll the dough into a rectangle measuring 20” X 12” X 1/8”. Brush the dough with the remaining 1 TBSP of soy milk.
  7. Using a sharp knife, cut the dough into 7 strips, 1 ¾” wide. Stack the strips into one stack, then cut the stack into 8 equal pieces.
  8. Turn each cut stack with the cut side up, pinching the bottom together to seal. Place each stack into a muffin tim and cover with a dish towel and let rise until doubled in size, about 1 hour.
  9. Preheat the oven to 400 degrees F.
  10. Bake the “fans” for 15 to 20 minutes, or until golden. Turn the rolls out onto a wire rack to cool slightly. Serve warm.

Tip: These rolls reheat well. Place in a microwave for 15 seconds, then enjoy.

fan-tan.jpg    lasagne-and-fan-tans.jpg Fan Tans with Lasagne and Salad


I am back into the swing of bread making.  I absolutely love bread!  Tis the cold time of the year when it is a blessing to have the oven on all day and the smell of bread baking in the air is a little touch of heaven.  For me, making bread from scratch (no bread machines in my kitchen), is a huge stress reliever.  Kneading the dough and that wonderful aroma of fresh baked bread just lifts my mood. 

For Thanksgiving I made fan tans, I will have to post a picture tomorrow, which is a sour milk (buttermilk) rolls.  I use a soy milk and lemon juice mixture to make a homemade buttermilk.  Fan Tans are a New England specialty that are sometimes called Yankee Buttermilk Rolls.  These rolls look a lot harder to make then they really are.  I will post the recipe and the picture tomorrow. 

This week I will be making Semolina Bread – I’ll let you know how they go.

Challenge for November 26 through December 2, 2007

I hope everyone had a great Thanksgiving.  I got to spend the afternoon with 120 friends at Camp ALOMA’s annual Thanksgiving Dinner.  It was great to see a lot of familiar faces.  For dinner time, K and I spent a nice quiet evening at home.  I’m sorry I’ve been mia this week.  A friend is having a party that I’m doing all the food for, and that’s been keeping me pretty busy, plus I caught a cold at the beginning of the week.  I think I have shaken it off, yeah!  I know that during the holiday season it’s really hard to get good meals into you every day, especially during Christmas shopping, going to parties, etc.  I hope that you will really try to keep up with this challenge, your body will thank you for it. 

November 26 – December 2, 2007:Do not eat any foods that come from boxes this week! Another way to think of this one is to eat all fresh foods this week.  Try to stay away from processed foods as much as possible.  Example: Breakfast – fruit smoothie with spinach . Snack – fruit salad with chopped walnuts. Lunch – A green salad with garbanzo beans & sunflower seeds. Snack – air popped popcorn. Dinner – baked potato topped with salsa and broccoli. Dessert – homemade fruit ice pops or frozen grapes.

New Challenge to start Monday, November 19, 2007

 Here is our new challenge for the week:

November 19 – 25, 2007: Eat 6 small meals. Make each meal just enough to get you to the next meal – try not to ever feel full. 

This is really important with Thanksgiving on Thursday.  You don’t want to deprive yourself, because then you just overeat later, or are just miserable.  Go ahead and have a piece of pumpkin pie, a little candied yams, just don’t overdo it.  You want to eat smaller portions, more often.  When you get overly hungry, you end up eating more, then feeling bad later.  Make it your goal to eat 3 meals a day (breakfast, lunch and dinner), and 2 snacks everyday. 

Whenever you feel like you want just a little bit more, stop.  You can have that little bit more as a snack in an hour or two, that way you won’t feel overful and you will give your body enough time to let you know that you are full.  I hope you all have a great Thanksgiving day!

A tip for you: Do not wear elastic waistband pants on Thanksgiving, you will be more tempted to eat more. 

Webcast with Dr. McDougall!!!

I am so excited that I was able to join 30 other people in a live webcast with Dr. John McDougall.  His book 12 Days To Dynamic Health is what educated me and encouraged me to change the way I eat.  Last night 5 or 6 people were able to ask Dr. McDougall questions and let him know how he changed their lives and he then had the opportunity to answer their questions.  He is such a nice, easy-going guy with a head full of knowledge.  I am looking forward to another opportunity to get to “meet” him. 

If you would like to find out more information, you can go to and sign up for one of Cathy Karpinski’s nutrition classes.  She is offering 3 of them, one in Prescott, one in Prescott Valley, and one online, so those who don’t live here in Arizona can take her class.  I have actually taken 2 of her classes and learned so much!  I now have control of my health, it does not control me! 

Here is the list of Nutrition Classes for you:

1. Together, diet & exercise make for the perfect weight loss combination!  PHE – 130H Weight Management gives you 15 lecture hours of nutrition, including a class project cookbook & 30 hours of closed-door weight room instruction…all in one 2 credit class!  PHE – 130H Weight Management Section #081017, Prescott Campus, Tuesday (lecture) – 2:45-3:55pm and Tuesday & Thursday (lab) – 4:00-4:55pm, starts January 28, 2008. 

2. If you’ve resolved to lose weight in 2008, our “Boot Camp Nutrition” is the class for you!  Start the year off right with this 2 credit, 30 hour nutrition course held the first 4 Saturdays in January.  Lots of delicious food is served, giving you the chance to find your favorite recipes!  PHE-130J Weight Loss Nutrition & Health Section #081641 at the Prescott Valley Campus.  Saturdays – 1/5, 1/12, 1/19, & 1/26 11:00am-6:15pm. 

3. Support is so important when investing in a healthy lifestyle change.  Our new 2 credit online course offers 12 weeks of education & open discussion with classmates from all over the country!  Sign up with friends & family who live elsewhere to get the support you never before imagined!  Together you’ll learn the only way to achieve permanent weight loss with the arrest & reversal of chronic disease!  PHE 130J Weight Loss Nutrition & Health Section #081748.  online:  Starts January 28, 2008.

Sign up for one today!


Costco had some persimmon’s today, so I had to pick some up.  (I will post some pictures later)  Here is some persimmon tidbits for you:

The persimmon originated in China, from there it spread into Korea and Japan.  In the 1800’s, it was brought to California (good thing for us!).  The shape of a persimmon varies from the shape of an acorn to flat looking, or squarish.  Its color varies from a light yellow-orange to dark orange-red. 

The whole fruit is edible, no need to peel it, well, you don’t want to eat the stem or the seeds, but you can eat the skin.   The texture ranges from firm to mushy, and the taste can be very sweet.  It can sometimes be a little bitter, but you can soak it in a little salt water for 60 seconds and then rinse before eating.

You can find them fresh or dried (I usually see them fresh). You can use persimmons in cakes, cookies, pudding, salads and as a topping for your cereal.

In medicinal purposes, it has been used to treat constipation, hemorrhoids and to stop bleeding, although just like eating too much of any fruit, it can cause diarrhea.  As an ironic twist, cooking persimmons has been used to treat diarrhea and dysentery (I know, too much information!). 

A persimmon has approximately 70 calories, 3 grams of fiber, and 12 grams of sugar.  It also contains about 13% of your daily vitamin C, 2% folate and 1% each of iron and calcium. 

 The first picture is the inside of a persimmon and the other one is a whole one (I know, duh).  Find one today and try it out (small warning, they are a little pricy).

persimmon.jpg                         persimmon-2.jpg

Challenge for November 12 – 18, 2007

Here is the new challenger for this week:

November 12 – 18, 2007: Have a piece of fresh fruit with breakfast instead of fruit juice.  A great source of fiber with a lot less calories.

Juice isn’t necessarily bad for you, although some juice has way too many other ingredients that are best avoided, like high fructose corn syrup.  But juice does contain a lot of calories without the tummy filling fiber of a piece of fruit.  Try to just eat fruit with breakfast instead of drinking your fruit.  If you drink smoothies in the morning, make them with actual fruit and some water or almond milk in place of juice, it will still taste good and you will be getting all of the benefits of the fiber as well.  It really is amazing how many calories are in an 8 oz glass of juice, as opposed to the piece of fruit.  A glass of juice can contain anywhere from 110 to 160 calories, where a piece of fruit varies from 40 to 90 calories. 

Try out a persimmon with breakfast this week, they look like an orange tomato, but they are mighty tasty!!!  This is the season of apples, persimmons, and pomegranates (also very yummy!).  I will try and write up more about pomegranates and persimmons during the week. 

What did you eat last night?

Last night was a yummy night of chilled carrot soup, mixed vegetables with balsamic vinaigrette, soysage lasagne & chocolate pudding topped with soyatoo whipped topping & pomegranates.  It was soooooooo good!  Tonight is a spicy yam stew with whole grain bread & salad.  I just love food, especially when it actually keeps your body healthy & running smoothly.  Oh, we also watched a cheesy, yet cute movie last night with Kurt Russel – Sky High.  If you need a good no-brainer movie to just chill out, check it out (one of the characters is a vegetarian, another plus for the movie!).  

Let’s see, I had pomegranate, pear, cranberries, salad, a veggie soup today for lunch with corn & edamame, & sweet potato (yam) stew tonight for dinner which also has bell peppers, celery & carrots.  I got 5 colors in today, although, mostly red & green. 

Vegan Foods

Last night was a yummy spaghetti squash with marinara sauce & a piece of sour dough bread (I was going to make broccoli, but it had been in the fridge for too long & had gone bad).  I added sliced mushrooms & some italian soy sausage, it turned out great!  Tonight is leftovers: pupusas (think tamales, but flat like a tortilla) filled with black beans & topped with homemade salsa (I love the salsa at The Office Restaurant here in town, this is my take on it) & taco fixin’s.  Hopefully I will remember to pull the camera out this time so I can share some of my concoctions with you. 

Here is a picture of some fruit & veggie options to choose for the challenge this week:

raspberries-with-plums.jpg        napa-cabbage-1.jpg       little-peppers.jpg      tuscan-melon.jpg

raspberries & plums, napa cabbage, little sweet peppers, & tuscan melon

Challenge for November 5 – 11, 2007

A new month & a new set of challenges!  How did you do last week?  I did okay, not so good on my snacks, but pretty good with everything else.  Just remember that even if you don’t do great one day, or even if you have a bad week, don’t let it get you down.  You can still do better next week.  Just take each day as it comes, eating healthy is a life long journey.  Here is your challenge for this week:

Eat at least 5 colors of fruits & vegetables today.  The more diverse the colors are, the more vitamins, minerals, & antioxidants you’ll get.  Try a red apple, blueberries, green lettuce, orange carrots & yellow corn.  Now, the green vegetables have the most nutrients for you, but all fruits & veggies are good for you.  If you keep up with eating veggies for your snack, this will be a snap.  Continue reading Challenge for November 5 – 11, 2007