Back to the Garden

2011-02-08T20:15:00.000-08:00

Powerful Overnight Breakfast
Recipe and photo from www.activevegetarian.com

This will take about 10 min of preparation the night before however the next morning you will have a super healthy and delicious breakfast waiting for you.

This is what you will need:

SERVES 2

◦1/4 cup chia seeds
◦1/4 cup dried coconut
◦1/4 cup raw cashews soaked for 2 hours and drained
◦1 cup almond milk (or water for a less calorie version)
◦1 Tbs cacao powder
◦8 dates pitted dates
◦1 banana
◦1/2 teaspoon vanilla extract
◦1/2 teaspoon lemon juice
◦pinch of salt

Place all ingredients (except the coconut and chia seeds) in a high speed blender and process until smooth. Mix the chia seeds with coconut in a larger bowl. Pour mixture into a well combined bowl of chia seeds and coconut and mix well.

The chia seeds will take on a gelatinous texture/appearance as the seed can soak up to 10 times it’s weight in water.

Divide the mixture into 2 glasses or bowls and transfer into the fridge.

2010-07-15T12:12:00.000-07:00

Wild Crafted: Project #1 Burdock (Arctium Lappa)

As a homeschooling project, the children and I are going to catalog all of the medicinal and edible plants and herbs on our property and surrounding areas (if we get to that).

Yesterday we dug Burdock root. It has large leaves that look like elephant ears, and common in field and road sides.

It is best to dig the roots of a 1st year plant (the low to the ground plant pictured above, no flowers). The root is tender not woody as it is with more mature plants. We cleaned the root and coarsely chopped it, and placed it on a screen to dry in the sun.

We plan to make a tincture from our dried Burdock root. To make a tincture: place dried Burdock root in a glass mason jar about 3/4 full. Add grain alcohol until the jar is filled 1/2in from the top. Cover and place in a dark, cool place. Shake several times per week. Strain through cheesecloth after (a minimum of) 14 days.

Burdock root has been used to treat : urinary tract infections(which happens to be what we were treating), kidney stones, arthritis, allergies, bronchitis, gout, rheumatism, rashes, acne, boils, eczema, and psoriasis, and many other conditions. It is a known blood cleanser if used consistently over a long period of time.

You can also make Burdock root tea, or eat the root boiled as you would any root-vegetable.

2010-01-18T17:10:00.000-08:00

Nutmeg Spice Sweet Potato Soup

If you like flavor, you’ll love this exotic blend.

If it’s a little too spicy for you, leave out the all-spice next time.

Ingredients
•2 Sweet Potatoes
•1 medium to medium-large onion chopped in hunks
•4 cups water
•1 tsp nutmeg
•¼ tsp all spice
•sprinkle black pepper
•¼ tsp curry powder
•1/8 tsp cayenne pepper
•¾ tsp salt

Directions
1.Peel sweet potatoes with a carrot peeler, chop them up and put them in a pot.
2.Add onion and water.
3.Bring to a rolling boil and then let simmer until vegetables are soft. Approximately 20 minutes. 4.Blend this entire mixture, including water, in a blender. Add all spices and blend.
5.Reheat soup to serve. The flavors from the spices burst forth once heated.
When served, garnish liberally with raisins and chopped walnuts.
Serves 5

You will find this and other great, healthy recipes at

www.hacres.com

2009-10-13T09:50:00.000-07:00

Raw Food Presentation Coming Soon!

I will be doing a RAW foods presentation/demonstation for the November C.H.O.I.C.E.S. meeting. (CHOICES is a natural birth and healthy parenting group)

I am so excited about this upcoming meeting. Sara from Happy Foody gave me some awesome ideas for the raw food demo. I plan to make (to sample) green smoothies, a couple different juices, some raw fudge balls, and maybe a couple other things.. I'm off to buy a Spirillo..

I'm also showing FOOD MATTERS! Watch the trailer here.

"Let thy Food be thy Medicine and thy Medicine be thy Food" - Hippocrates. That is the message from the founding father of modern medicine echoed in the controversial new documentary film Food Matters from Producer-Directors James Colquhoun and Laurentine ten Bosch.With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what's wrong with our malnourished bodies, it's no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide 'sickness industry' and gives people some scientifically verifiable solutions for overcoming illness naturally.
"With access to better information people invariably make better choices for their health..."

2009-09-02T10:57:00.000-07:00

The Green Smoothie Challenge!!

For 30 days:

~Drink at least 16 oz. of green smoothie per day (a quart would be even better!)
~Do some sort of activity every day. This could be an intense workout, or just dancing with your kids around the living room. It could be a 15 minute yoga session or a walk around the block.
~Add a green leafy salad to your lunch or supper (with light dressing…stay away from the creamier sauces).
~Stop drinking pop.
~Cut out all white sugar.

Need ideas? Recipes? Inspiration?
Go to Happy Foody.
Go on. Go!

2009-08-03T14:18:00.000-07:00

Eating Raw

Eating raw is healthy for everyone! :)

My kids (ages 11, 9, 6, and 3) are eating tons of fruit (watermelon, strawberries, apples, bananas, and peaches) some vegetables, farm fresh eggs, raw milk, almond milk, nuts, raw nut butters on sprouted bread, and more. I would say they are eating about 50-75% raw.

My husband, who has lost 35 pounds recently on the Master Cleanse is eating a lot of raw these days too! He looks and feels great, and can really feel it when he eats junk.

Being a nursing momma, I have to keep my calories up to maintain a milk supply. I am eating green smoothies for breakfast (with fruit, chia, kale, hemp protein, and Superfood), big salads for lunch (salad greens, avocado, various veggies and homemade dressing) For dinner a baked potato, baked butternut or acorn squash with a side salad or broccoli.

Thanks to Sara at Happy Foody, I have found some new favorites! Raw Food World is an online raw food store, and that's where I ordered my chia seed! You must check it out!

2009-08-03T11:11:00.001-07:00

Raw

During the last year (most of which I was pregnant with Jesse) I ate about 50% raw. During that time I was eating farm fresh eggs, raw cheese, raw butter, and drinking a bit of raw milk. I was eating a mostly vegetarian diet..

I read the book Nourishing Traditions and loved it! It tells all about the benefits of eating a raw diet (including raw dairy, etc.) It details the difference in store-bought milk, and raw milk..and the difference in store-bought eggs, and cage free eggs, and so on. There is indeed a HUGE nutritional difference. It also tells all about the benefits if lacto-fermented foods (vegetables, kefir, etc.) Great book!

Now that I have a nursing baby, I cut out dairy altogether. Dairy causes all sorts of issues for babies, for me it's just not worth it.

After much research it is my goal to one day eat 100% raw. Right now I am doing the 80-10-10 It is going really well so far..

You can read testimonial after testimonial of people who switched to raw diets and eliminated all sorts of health issues without drugs! Obesity (or even being slightly over-weight), headaches, acne, diabetes, and cancer, just to name a few.

Here is a lady that lost 160 pounds just by going raw.
Here is a group of diabetics that got off insulin by eating raw.
Here is a RAW FOOD infomercial! and here is another!
Here is Woody Harrelson, a raw foodist!

2009-07-01T06:42:00.000-07:00

Black Bean and Corn Salad

This recipe is from my sister Kelli. It is sooo good, I recommend making a double batch so you have leftovers. I made it for a banquet Sunday and everyone asked for the recipe.

INGREDIENTS:

1/3 cup fresh lime juice

1/2 cup olive oil

1 clove garlic, minced

1 teaspoon salt

1/8 teaspoon ground cayenne pepper

2 (15 ounce) cans black beans, rinsed and drained

1 1/2 cups frozen corn kernels

1 avocado - peeled, pitted and diced

1 red bell pepper, chopped

1 small container of grape or cherry tomatoes, halved

6 green onions, thinly sliced

1/2 cup chopped fresh cilantro (optional)

DIRECTIONS:

1. Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.

2. In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.

2009-05-28T07:37:00.000-07:00

Drying and Storing Herbs

Now is the time to dry your fresh herbs for storage. Don't wait until late summer or fall when you are busy canning! Now is the time!

The plants should then be gathered as follows:
*barks in the spring,
*leaves before the plant flowers,
*flowers on the first day of opening, and
*roots are best in the autumn (when lifting a root an effort must be made to get out the entire root, so a long spade or fork is needed)

The best time to cut herbs for drying is just before they flower. This is when the leaves have the most oil. Different varieties of herbs flower at different times of the season, so look for buds or newly opened flowers as your clue for harvesting. But, if your herbs have already flowered, they can still be harvested and dried. It is better to harvest herbs mid-morning when the leaves are dry but before the hot midday sun, but early evening is also good!

For some herbs you can cut and hang. For other herbs you must dry them quickly due to moisture content, or they will mold, ruining the entire bunch.

For herbs such as lavendar, cone flowers, goldenrod, oregano, and sage:

To harvest, cut the whole stems within a few inches of the base of the plant, gather into groups of 5-6 stems, tie and hang in a warm, airy location. When dry, strip off the leaves, store in a covered container such as a jelly size mason jar.

You can then tie them in loose bundles, and hang in a warm, airy place until dry. Make sure they aren't crowded so that air can circulate around them.

If you are harvesting echinacea (cone flowers) for medicinal purposes see this page, as you will also need to harvest the roots.

For high-moisture herbs such as lemon balm, basil, tarragon, mints, dandelion, nettles, and red raspberry leaves:

Remove individual leaves, or dry on stems. Lay in a single layer in a food dehydrator and dehydrate until very dry. Remove leaves from stems (if you haven't already) and place into air tight containers (mason jars, vacuum sealed bags, etc)

You can also dry these types of herbs in an oven. Heat over to 200 deg. Turn off. Place your herbs in a single layer on a cookie sheet and place in warm oven. When dry, place into air tight containers (mason jars, vacuum sealed bags, etc).

You can also lay herbs on mesh screens in front of a dehumidifier over night, and store when dry.

All herbs need to be stored away from direct sunlight or heat as these rob the herbs of their potency. Enjoy your herbs!

Coming soon: herb butter, and vinegars and oils infused with herbs..

2009-05-27T14:06:00.000-07:00

Homemade Ketchup

(without all that nasty high fructose corn syrup)

Summertime brings BBQ's and what's a BBQ without ketchup? But have you ever looked at the label? Here is a healthy alternative to store-bought.

1 6-oz can of tomato paste

1 1/2 Tbsp apple cider vinegar

1 Tbsp sweetener (I prefer agave or honey)

1 tsp Braggs Liquid Amino's or soy sauce

1/4 tsp dried basil

1/8 tsp paprika

1/8 tsp salt

2 1/2 Tbsp water

Combine ingredients in a small pot or saucepan, simmering for 10-15 minutes on medium heat, stirring often. Allow to cool, then store in the refrigerator in a mason jar. Usually lasts 2-3 weeks.

2009-05-24T18:22:00.000-07:00

Basil

One of my favorite things about summer and gardening is basil.

More specifically..pesto.

The aromatic leaves can be used fresh or dried to add flavors or spices in stews, vegetable, poultry, vinegars, pesto and pasta dishes.

Aside from its culinary use, basils have medicinal uses. Basils have long been known to treat headaches, coughs, diarrhea, constipation, stomach aches, worms, warts and kidney malfunctions.

Pick basil leaves when young during summer. Freeze, dry or use to flavor herbs or vinegar right after picking or pack in jars of oil to preserve them.

Easy Pesto

In blender:

handful washed basil leaves, no stems (about 1/2c packed)

2 cloves garlic, peeled (more if you really like garlic)

1/4 c fresh parmesan cheese

cover with good quality olive oil (1/2- 3/4c)

Pulse until blended. Add sea salt and pepper to taste. Blend again. Spoon over warm pasta, or use as a dip for warm bread.

Delish.

2009-05-13T16:14:00.000-07:00

Master Cleanse

Everybody needs to "change their oil" once in awhile. We are systematic about doing it for our vehicles, but what about our bodies?? What about all the gunk that is collected there?

Enter the Master Cleanse.

The Master Cleanse, also known as the Lemonade Diet, or the Maple Syrup Diet is a program created by Stanley Burroughs Burroughs states that it is a detoxification program that aids in the removal of harmful toxins from within the body, as well as a reducing diet for loss of weight, and a cure for ulcers and "every kind of disease," resulting in "the correction of all disorders."

The Master Cleanse is a way to rid the body of toxins and remove the cravings associated with drugs, alcohol, tobacco, and eating junk food. "Coffee, tea, and various cola drinks, as habit-forming beverages, also lose their appeal through the marvels of the lemonade diet." The cleanse involves drinking only lemonade made from fresh lemon or lime juice, maple syrup, water and Cayenne pepper. No solid food is eaten for the entire cleanse.

My husband is on day 6 of the Master Cleanse. Day 1 and 2 he felt pretty rough, we are guessing from lack of caffeine (coffee). But he has never once been hungry. We have done other fasts, and thought (*grins*) we were starving to death. So far he has lost several pounds, his dandruff is completely gone, he is starting to taste and smell again, and his shoulder pain (from what we suspect is a partially torn rotator cuff) is almost gone. We are hoping this fixes his sinus issues. He looks and feels GREAT! He plans to continue for 10-14 days..

I really recommend reading the book before starting the cleanse so that you understand the dynamics of the cleansing and healing process.

2009-05-09T20:13:00.000-07:00

What is Kombucha? (pronounced kom-BOO-cha)

Some call it a tea, some call it an elixir. Either way, it's a miracle, and it's been used around the world for hundreds of years to help restore balance and vitality.

Kombucha is not a supplement, drug, or medicine... it is simply a super healthy food that helps the body to find (or regain) its natural balance in the body, which promotes overall well being.

Kombucha supports:

digestion

metabolism

immune system

appetite control

weight control

liver function

body alkalinity

anti-aging

cell integrity

healthy skin & hair

To put it in simple terms, Kombucha will make you feel good!

I LOVE this stuff! Yes! You can make your own, although I have never tried it. I LOVE the Synergy brand..so yummy!

2009-05-01T15:40:00.000-07:00

Crock Pot Yogurt
for easy and delicious homemade yogurt..
from Nourishing Days

Recipe notes: This recipe uses a 2 quart crock. In using a 4 or 4 1/2 quart crock I found the yogurt to have a bit of a “springy” texture. I was able to alleviate this by heating the milk an additional 15 minutes for a total of 2 hours and 45 minutes.

Turn your crock pot to low and pour in 1/2 gallon of milk.

Heat on low for 2 hours and 30 minutes.

Once 2 hours and 30 minutes have elapsed turn your crock pot off and unplug it. Let the milk cool in the crock with the lid on for 3 hours.

After 3 hours remove 1-2 cups of the warmed milk and place in a bowl. To that add 1/2 cup of yogurt with live active cultures and mix very well.

Pour the yogurt-milk mixture back into the milk and whisk thoroughly.

Place the cover back on the crock and wrap the entire crock pot in a thick bath towel or two.

Let it culture overnight, 8-12 hours.

In the morning stir yogurt (if desired) and store in glass quart jars or a container of your choice.
For optimum texture, refrigerate for at least 8 hours before using.

We then sweeten with pure maple syrup and vanilla extract, or blend with fruit and agave nectar or honey.

2009-04-30T06:24:00.000-07:00

Homemade Granola

This recipe is very similar to the original recipe in the Ball Blue Book

4 c. uncooked regular or quick oats

1/2 c. wheat germ (or milled flax seed)

1 c. coconut

1 c. slivered almonds (or walnuts or pecans)

1 c. sunflower seeds

1/2 c. honey

1/2 c. brown sugar (or evap. cane juice crystals)

3/4 c. vegetable oil (or coconut oil)

1 c. raw pumpkin seed (optional)

1 t. vanilla

1 t. cinnamon

1/2 t salt

1 c. raisins (optional)

I always double this recipe for my family of 6.Combine dry ingredients, except raisins. In a saucepan combine oil, sugar, and honey. Cook over low heat for 3 minutes. Add wet mixture to dry mixture. Mix until well blended. Spread on a shallow baking sheet and bake at 300 degrees F for 25 to 30 minutes, stirring every 10 minutes. (Mixture may also be dried in an electric dehydrator at 145 degrees F about 3 hours or until mixture is crunchy) Stir in raisins.

Store in home canning jars or plastic food storage bags.Makes GREAT cereal, yogurt topping, or a snack.

Enjoy! :)

2009-04-25T20:03:00.000-07:00

SAD

Healthy Diets, Not Standard-American Diet Prevent Disease
article from al-natural-health-and-beauty.com

The Standard-American Diet is sad.

Many Americans assume that the United States is the world's healthiest nation. Unfortunately, statistics show that we are not as healthy as we may think.

We do enjoy one of the highest standards of living in the world, with extraordinary emergency medical technology and trauma care.

The average American has first-class access to emergency health care, but this fact doesn't make us healthy. When we evaluate our national lifestyle as one of healthy living we get a different picture.

The Standard-American diet typically might include a doughnut or muffin with coffee and orange juice for breakfast followed by a mid-morning bagel with cream cheese.
Lunch would likely be a turkey sandwich with some chips and a soft drink-or a hefty fast-food burger with extra cheese, a large order of french fries, and a "super-sized" soft drink.
The afternoon hours would feature an "energy-boosting" candy bar from a vending machine with another soft drink.
Dinner promises a meat-and-potatoes entree with a roll and margarine, some green beans for the health-conscious, and some ice cream for desert.

This diet amounts to a prescription for poor health at best and disaster at worst. Virtually any departure from this diet will make you feel better. There is very good reason that the Standard-American-Diet is referred to by its acronym-SAD!

Ancestors Healthy Diet
Just one hundred years ago or less, the Standard-American Diet was dramatically different from what we eat today.
Widespread corporate "mono-agriculture" with concentration on singlecrop specialties and chemical fertilizers and pesticides was unheardof then. The typical Standard-American-Diet consisted mostly of fruits, vegetables, wild grain and seeds, fish, raw, unpasteurized dairy products, and meat from wild animals. Our ancestors consumed 30 to 65 percent of their daily calories (and up to 100 grams of fiber a day) from a wide variety of fresh fruits and vegetables. That is why, long before the discovery of vitamins, people who had access to healthy foods lived extremely long lives without vitamin deficiencies or major illnesses.

Their protein needs were met by consuming pasture-fed animals, wild game, and fish that were rich in highly beneficial omega-3 fatty acids and conjugated linoleic acid. These fats protected our ancestors against diseases such as cancer, diabetes, and heart disease.

Laws of Diet-Nutrition
Many who violate the laws of diet-nutrition are ignorant of the relation of the laws of living (eating, drinking, and working) to their health. If then we would resort to simple means, and follow the simple laws of health that we have been neglecting-proper diet, use of pure water, fresh air, sunshine, rest, and nature's remedies, herbs, etc., nature would restore the body to its original health.

The Standard-American Diet would be sad no more.

2009-04-19T17:41:00.000-07:00

Amish Fruity Baked Oatmeal

Ingredients:
3 cups quick oats (or regular)
1/2 c. evaporated cane juice crystals

1/2 c. honey
2 teaspoons baking powder
1 teaspoon salt
1/2 teaspoon ground cinnamon
2 eggs, lightly beaten
1 cup milk (raw cow milk, rice milk, or almond milk)
1/2 cup butter, melted
2 c diced canned peaches
1/2 c. chopped nuts (we like walnuts)

1/2 c. dried cranberries

Additional milk, optional

Directions: In a large bowl, combine the oats, sugar, honey, baking powder, salt and cinnamon. Combine the eggs, milk and butter; add to the dry ingredients. Stir in the peaches, nuts, and cranberries. Pour into an 8-in. square baking dish coated with cooking spray. Bake, uncovered, at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Cut into squares. Serve with milk if desired. Yield: 9 servings. This recipe is easily doubled for a large family.

2009-04-18T17:18:00.000-07:00

Honey Mustard Bread

for the bread machine

This aromatic bread is wonderful for sandwiches, or along side your favorite soup..

3/4 c water
2 c white bread flour
1 c wheat bread flour
1 T dry milk powder
1/4 c honey
1 tsp salt
1/2 c Chicken broth
2 1/2 T Gourmet mustard (Grey Poupon type), NOT dry
2 tsp. chives, dried
2 tsp Fast rise yeast ***OR***
3 tsp Active dry yeast

Put all ingredients into bread machine in order given, set bread machine for 2 pound loaf, light crust. I like to remove this bread from the bread machine pan before the final rise, and shape into a round loaf on a baking sheet, and bake. When done remove from oven and brush with butter, sprinkle with dry mustard, and Parmesan cheese.

2009-04-09T09:38:00.000-07:00

Lemon Poppy Seed Muffins

***Note: When letting your 2 year old bake with you, don't forget the baking powder, they just don't come out right. :)

2 cups organic all purpose flour
1 tsp baking powder
1/2 tsp sea salt
1/4 tsp baking soda
1 cup buttermilk
2 T fresh lemon juice
1 cup evaporated cane juice crystals (organic sugar)
1 stick butter, room temp.
1 T packed finely grated lemon peel
2 large eggs
1/4 c poppy seeds

Preheat oven to 350 degrees. Spray muffin pans. Whisk flour, baking powder, salt, and soda, and set aside. Whisk buttermilk and lemon juice in a small bowl to blend. In electric mixer, beat sugar, butter and lemon peel. Add eggs one at a time beating well after each addition, scraping down sides. Beat in dry ingredients and buttermilk mixture alternately. Mix just until blended. Mix in poppy seeds. Spoon batter into prepared pans. Bake muffins until tester inserted into center comes out clean. Cool and enjoy!

2009-04-07T10:23:00.000-07:00

The Basics

Eat whole foods: raw fruits, raw vegetables, whole grains.

Avoid processed foods (chemicals).

Avoid household chemicals, commercial pesticides, and herbicides.

Get sunshine and fresh air everyday.

Drink distilled/purified water.

Exercise! Get your blood pumping!

Use natural shampoo's, soaps, and lotions. Don't put anything on your body you can't pronounce!

Learn the health benefits of fasting.

Do a seasonal bowel cleanse.

Eliminate stress.

You will live longer, and look and feel better!!

2009-03-31T20:33:00.000-07:00

Kashi

I really try to talk my kids into smoothies for breakfast..or oatmeal. But I often give in to their love of cold breakfast cereal, especially on Sunday mornings as we are rushing around trying to get out the door for church. I have found a reasonably healthy breakfast cereal, that tastes great and my kids love..

Kashi makes an entire line of organic yummy cereals that are comparable in price to other breakfast cereal (all over priced IMO). And, almost every grocery store carries a large selection. They also make bars, hot cereal, frozen entrees, and more..

No white sugar, no high fructose corn syrup, and no white flour. Only the good stuff.

Savannah's (my 2 year old) favorite is Heart To Heart, she snacks on these dry.. My boys love the blueberry one, and I love the Vive one with graham something or other.. anyways. Try them, you won't be disappointed.

2009-03-27T06:37:00.000-07:00

Plant Protein Source
an article from Green Smoothie Girl

Myth #1: “People need 20% protein—and animal protein is best.”

The idea that beef, chicken, fish and other animal products are the “best” source of protein is ingrained in the American psyche because of very successful work on the part of the multibillion-dollar cattle and dairy industries. They have immeasurable help from the fact that bodybuilders can show impressive bulk as a result of eating “quality” animal proteins. The plant protein source is, in fact, superior.
People are surprised to learn that vegetables have plenty of protein. To believe that, you have to let go of the idea of 20 percent protein being good and necessary—Colin Campbell’s animal studies in The China Study, and then his largest human nutrition study ever conducted, documented that a 20 percent animal protein diet leads to all the modern degenerative diseases. Campbell noted that rats fed 20 percent casein (cow-milk protein) developed cancerous tumors and died early, while those fed 5 percent casein were lean and vigorous beyond their life expectancy. When the diets of the two groups were switched, Campbell and other researchers around the world repeatedly got consistent results. Formerly lean animals developed tumors and died on a high-protein diet. And the tumors of overweight, cancer-ridden animals disappeared and life expectancy increased when they were switched to low-protein feed.
I used to lease a Pharmanex Biophotonic Scanner, and in the course of a year scanned 10,000 people nationwide for the carotenoid antioxidant levels in their skin, which is the nutritional endpoint of the body. The average American scans at 20,000. I scan at 70,000, which is above the 99th percentile and off the top end of the chart (as you would expect, virtually all raw foodists I measured scan at 50,000 or above). I scanned cancer patients who were below 10,000 (and we therefore could not get a reading). And despite doing a lot of work in gyms, I never once scanned a bodybuilder even as high as the national average! They were, on average, not much higher than the cancer patients. Their animal-protein diets may create a bulked-up appearance, but I’m more concerned about their long-term health.
Vegetables tend to have 9-10 percent protein. (Broccoli and spinach, however, have more than 40 percent protein, and my Best Whole Food Green Drink has the best green sources of protein on the planet, spirulina and chlorella algaes, with 58-60 percent protein.)
People often say they know sickly vegans to justify daily meat eating as a good lifestyle choice. But of course, not all vegans eat good nutrition: they don’t eat meat, but they might eat cotton candy for breakfast! Have you ever seen a sickly gorilla? He looks for nothing but a plant protein source every day.
Stephen Arlin, author of Raw Power!, is a 17-yr. vegan raw-foodist, as well as a rocked-up, 6’2”, 225-lb. bodybuilder. Bill Pearl is a vegetarian who won four Mr. Universe bodybuilder titles. Arnold Schwarzenegger said, “Bill Pearl never talked me into becoming a vegetarian, but he did convince me that a vegetarian could become a champion body builder.”
A “quality” protein (animal flesh that matches human flesh closely) isn’t the same thing as “good” protein, as Campbell discusses extensively in The China Study. Your body can assemble all the amino acids from a plant protein source to create more quality muscle mass that does not break down quickly like that in heavy-meat-eating athletes.
I inadvertently put Stephen Arlin’s theory and observation that plant-based muscle mass is more enduring to the test recently. I peeled a tendon off my shoulder kickboxing and was forced to take a nine-month break from all weight training while rehabilitating. When I returned (having eaten my long-time, vegetable-intensive and animal-products-minimal diet), I was able to lift my original weight within two weeks and had lost no visible muscle definition. Fact: Animal flesh and animal products may lead to quick muscle mass, but eating lots of animal flesh is a Faustian bargain: short-term gain for a steep long-term price. Protein powders and bars are a fad designed to increase protein intake beyond healthy ratios. A plant protein source is best and leads to long-lasting, slower-to-build but slower-to-degenerate muscle mass. A typical American 20 percent animal protein diet is linked to cancer, heart disease, autoimmune diseases, and many more risks.

2009-03-26T05:00:00.000-07:00

Vegan Super Moist Chocolate Cake

I was out of eggs and needed a cake recipe. This one turned out perfect! Top with your favorite chocolate or vanilla frosting.

1 1/2 cups of all purpose flour

1 1/2 cups whole wheat flour

6 tablespoons of sifted good quality cocoa

2 teaspoon baking soda

2 cups evaporated cane juice crystals (sugar)

1 teaspoon salt

10 tablespoons canola oil (can substitute with any veg. oil or even olive oil)

2 tablespoons apple cider vinegar

2 teaspoons vanilla extract

2 cups cold water

By far the most surprisingly deeelightful cake.

1. Put your flour into mixing bowl, add cocoa, baking soda, vegan sugar and salt and mix well.
2. Make three deep holes in the dry mixture. Into one, pour the oil, into the next, pour the vinegar into the next, pour the vanilla. Start mixer.
3. Add water slowly as you mix.

4. Mix the wet and dry ingredients together until there aren't any more lumps and pour into a 13 inch by 9 inch greased baking pan, two inches deep.

5. Bake at 350 for about 50 minutes, test with a fork.
Enjoy this delicious cake. You will be surprised at its moistness and richness!!!!!

It can be iced with your choice of icing or can be enjoyed on its own. The batter can also be used to make cupcakes.

2009-03-24T08:26:00.000-07:00

Echinacea: More than just a pretty...flower.

Every gardener recognizes echinacea as that purple daisy like flower better known as a purple coneflower. It's drought tolerant and pest resistant, it's colorful and easy to grow and care for (and it comes back year after year).

But it's more than just a pretty flower. It's a very powerful, and effective anti-viral, anti-bacterial, and immune-boosting, medicinal herb!

How do I use it? It can be used both internally and externally. Internally, drop droppersful of tincture under the tongue (or into juice for children). It strengthens the immune system, and ward off colds and flu. We use it more as a preventative. But it also works well for colds, flu, and sore throats, etc.
Externally we use it on cuts and wounds. Echinacea is antibacterial. After I clean out a wound with water, I squirt Echinacea tincture liberally right on the wound. I use it like my mom used “Bactine” when I was a kid. After that, I usually apply a salve or bandage as you usually would.

Let me tell you how easy it is to make your own tincture by harvesting fresh echinacea root from your very own garden.

Directions for making echinacea tincture:
In spring (before flowers bloom), or fall after flowers die off.
Dig up, and wash and chop roots.
Fill a quart jar 2/3 full of echinacea root.
Pour 80 proof alcohol (I use cheap vodka)over root, filling jar.
Cover jar tightly and label. Place in a dark place.
Steep herb for at least 4 weeks, shaking jar every day.
After 4 weeks, tincture can be strained if desired. The finished tincture will keep indefinitely.
Store tincture in a darkened area. Store in colored glass if possible.
Strain tincture through fine cheesecloth, if desired.
Do not use anything but glass to make your tinctures.

2009-03-19T06:04:00.000-07:00

Making Butter

Yesterday I made butter for the first time. It was quick, easy, and tastes unbelievable!

I think the key is starting with good quality, fresh, RAW milk. Here in Northwest Indiana I have access to raw milk for $2 a gallon. Compare that to the dead stuff you buy at the store for $3.70+ a gallon.

Still questioning the safety of raw milk? Read this article, and this one. Read this article for the benefits of raw milk. Wondering what's wrong with pasteurized and homogenized milk from the store? Just click the links..

Back to making butter...

I started with 4 gallons of raw milk. When raw milk is refrigerated for 12+ hours, the cream rises to the top. Using a ladle, I skimmed the cream off the top of the chilled milk.

Making butter is simple and easy. You can churn the butter from cream in a blender, food processor, or mixer (I used my Kitchen Aid), therefore my instructions will be for the mixer..

Directions:

Start by pouring cream into the bowl of a standing mixer. I started with 2 quarts of cream. Start the mixer with the whisk attachment on low speed (to avoid splatter) and progress to medium speed as the liquid begins to thicken. Increase the speed to medium-high or high (if the cream allows that without splattering). Continue mixing at this speed until the buttermilk (looks watery) separates from the butter (light yellow, or white clumps).

The butter should then be washed to remove as much of the butter milk as possible. Remove the butter from the butter milk, and place it in a bowl with cold water. Using your hands, form the butter into a ball, squeezing gently to remove buttermilk. You may salt your butter at this stage (to taste). Dip frequently into the cold water to keep it cold. Continue until butter milk is all squeezed out. Not washing the butter will result in butter that my go rancid because of the butter milk.

The butter can be then be wrapped and frozen or refrigerated for storage.

2009-03-14T05:00:00.000-07:00

Healthy Juicing Recipes

from Bruno's Organics website

All Carrot
(Carrot Juice)
3 lg. carrots

Carrot Apple Lemon
(Sweet and Sour)
1 carrot, 1 apple, ¼ lemon

Apple Beet Ginger
(Can’t Beet It!)
2 apples, ½ beet, piece of ginger

Carrot Tomato Celery Parsley Cayenne
(Drink Your Veggies)
1 carrot, 1 tomato, 1 stem celery, piece of parsley, dash of cayenne

Carrot Apple Kale Beet Lemon
(Energy Boost)
1 carrot, 1 apple, 2 leaves kale, ½ beet, ¼ lemon

Carrot Kale Celery Garlic Cayenne
(Immune Builder)
1 carrot, 2 leaves kale, 1 stem celery, 1 clove garlic, dash of cayenne

Apple Juice
(Fiber for You)
All apples (approx. 3)

Tomato Beet Spinach Basil
(A Taste of Italy)

2009-03-13T05:00:00.000-07:00

Dark Pumperknickel Bread

This bread tastes similar to the bread once served at Steak&Ale restaurants.

Ingredients:
1 1/3 cups strong coffee
1/4 cup olive oil
1/4 cup blackstrap molasses
1 cup whole wheat flour
1 cup rye flour
2 cup bread flour
2 1/2 teaspoons caraway seeds (optional)
2 tablespoons unsweetened cocoa
1 1/2 tablespoons brown sugar (or cane juice crystals)
1 1/3 teaspoons salt
2 1/2 teaspoons yeast

Preparation:

Fill bread machine and bake according to bread machine manufacturer's directions.

2009-03-12T07:02:00.000-07:00

Super Tonic

I thought I'd post something different today. I love herbal and home remedies. Many you can prepare at home for a fraction of the health food store price. This is one of them.

Super tonic kills the harmful bacteria and virus that cause colds and flu, and it's a natural decongestant. Gargle it (and swallow) when you feel a sore throat coming on. Take it liberally when you have sinus congestion.

"SuperTonic destroys bacteria, virus and fungus ON CONTACT. It breaks up and relieves congestion in the sinus and lungs, promotes expectoration and helps your body manage a fever.
The fresh juices of organic Horseradish root drive this formula to your head, sinus, throat and lungs where you need it. The organic Garlic juice and its next of kin, organic Onion juice are the two best virus and bacteria killers in the herbal world. The organic Ginger root juice and organic Habanero pepper juice stimulate your blood and lymphatic flow like no other herbs to get your immune cells to the bad guys as fast as possible. The organic, raw unfiltered Apple Cider Vinegar preserves all of these plant juices and cleanses your body too." ~Dr. Shulze

Ingredients:
10-12 habanero peppers, chopped (leave seeds and veins, don't discard)
1-2 garlic bulbs (yes, the whole bulb) chopped or pressed
2 white onions, chopped
2 large thumb size pieces of ginger, chopped
1-2 cups chopped horseradish root
Good quality apple cider vinegar (I use Bragg's) DO NOT use white vinegar.

Chop all ingredients and place in a large glass jar (I use a big pickle jar). You can mix the veggies and place them in several quart size mason jars. Cover the veggies with apple cider vinegar. Place in a dark place, and shake each day. Does not have to be refrigerated. After 14 days it is ready. You can strain now, or leave it to steep several more weeks or even months. The longer you leave the veggies in it, the stronger it will be. Once it is stained you can begin to administer it a teaspoon or dropperful at a time.
It is strong, and HOT, so please use caution if you are giving it to your kids, or unsuspecting husband!

If you aren't interested in making this at home , but do want to try it, I recommend Dr. Shulze's. His is awesome! Here is the link.

2009-03-09T06:11:00.000-07:00

Raw Foodism:

Raw foodism (or rawism) is a lifestyle promoting the consumption of un-cooked, un-processed, and often organic foods as a large percentage of the diet. If 75-100% of a person's total food consumption is raw food, he/she is considered a raw foodist or living foodist. Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits.

Raw (vegetarian) food diets may include a selectıon of raw fruits, vegetables, nuts, seeds (including sprouted whole grains), and non-pasteurized/non-homogenized dairy products (such as raw milk, raw cheese and raw yogurt).

Adherents of raw foodism believe that consumption of uncooked foods encourages weight loss and prevents and/or heals many forms of sickness and chronic diseases. “Raw foodists” believe that foods cooked above this temperature have lost much of their nutritional value and are harmful to the body.

Common beliefs held by raw foodists:
*Raw foods contain digestive enzymes which aid digestion, meaning that the body's own enzymes may work unimpeded in regulating the body's metabolic processes, and heating food above 104-120 degrees Fahrenheit degrades or destroys these enzymes in food.
*Eating food without enzymes makes digestion more difficult, which could lead to toxicity in the body and cause excess consumption of food, obesity and chronic disease, such as metabolic syndrome, which some studies suggest affects up to 25% of the U.S. population.
*Raw foods contain bacteria and other micro-organisms that affect the immune system and digestion by populating the digestive tract with gut flora.
*Raw foods have higher nutrient values than foods which have been cooked. In addition, processed food and convenience food often contain excitotoxins (flavor enhancers) which can cause excitotoxicity. Foods with added chemicals, preservatives, additives, colouring agents/dyes of any kind are frowned upon by raw-foodists.
*Wild foods (or natural foods) are more nutritious than domesticated foods or industrially produced foods.
*Cooked foods contain harmful toxins which cause chronic disease and other problems.
*Raw foods like fruits and vegetables are high in antioxidants and thus help to stifle signs of aging.
*Eating cooked foods can lead to acidosis.

2009-03-05T06:13:00.000-08:00

How about this for a green smoothie!

Looks deeeelish!

Go on..try it!!!!

2009-03-04T06:35:00.000-08:00

green tea

I love green tea. Hot. Cold. It doesn't matter. In between many, many cups of red raspberry leaf tea (VERY beneficial for pregnancy) I drink green tea. My friends Janet (and Jen) turned me on to peach flavored green tea extract (drops). I put it in my distilled water. It tastes good, and it is very good for you.

The latest issue of Vegetarian Times has an article about the many benefits.

Green tea has long been known for its health promoting properties. Its powerful antioxidant, epigallocatechin gallate (EGCG), has numerous benefits, including: increasing metabolism, managing cholesterol, boosting the immune system, promoting healthy blood flow, maintaining blood sugar, reducing aches and more!

*in a study of 40,000 Japanese adults, those who drank green tea daily were less likely to die of cardiovascular disease. Green tea lowers LDL (bad) cholesterol.

*drinking green tea daily reduces the risk of high blood pressure

*higher intake of green tea is associated with a reduced risk of adult leukemia. A recent report in the journal Cancer Biology & Therapy showed that green tea may halt the spread of malignant breast cancer cells.

*green tea extract may help reduce body fat

2009-03-02T11:42:00.000-08:00

German Apple Cake

modified from:
Taste of Home - try a FREE ISSUE today!

TIME: Prep: 15 min. Bake: 55 min. + cooling
Ingredients:
3 eggs
2 cups cane juice crystals (sugar)
1 cup safflower (or vegetable) oil
1 teaspoon vanilla extract
2 cups organic all-purpose flour
2 teaspoons ground cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
4 cups chopped peeled tart apples
3/4 cup chopped pecans or walnuts (optional)

FROSTING: (also optional)
1 package (8 ounces) cream cheese, softened
2 teaspoons butter, softened
2 cups organic confectioners' sugar

Directions: In a large mixing bowl, beat the eggs, sugar, oil and vanilla. Combine the flour, cinnamon, baking soda and salt; add to egg mixture and mix well. Fold in apples and nuts. Pour into a greased 13-in. x 9-in. baking dish. Bake at 350° for 55-60 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack.

In a small mixing bowl, beat cream cheese and butter. Add confectioners' sugar, beating until smooth. Spread over cake. Refrigerate leftovers. Yield: 12-16 servings.

2009-02-25T06:06:00.000-08:00

The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.
~Thomas A. Edison

2009-02-24T05:00:00.000-08:00

Pumpkin Smoothies

Yesterday, I was baking Pumpkin Ribbon Bread and had almost a cup of raw pumpkin left over. I added it to my smoothie that I was making for lunch, it was fabulous! Here's what I put in it:

1 cup raw pumpkin

4 frozen bananas

rice milk

dash cinnamon

2T honey

Blend, sprinkle with nutmeg.

2009-02-23T08:35:00.000-08:00

Kefir No Yeast Quick Bread
from the Jan-Feb 2009 issue of NJG magazine.

2 to 2 1/2 c. kefir
4c. freshly ground spelt or wheat
1/4 c lukewarm water
1 tsp baking soda
1 tsp baking powder
1/2 to 1 cup flour

The night before: add 2 to 2 1/2 cups of kefir to 4 cups to spelt or wheat (ground from pre soaked kernels). Mix thoroughly to form a sticky, moist dough. Cover and let stand for 12 hours or overnight to sprout. The dough will pull up a bit as a result of the fermentation process.

The next morning: in a separate bowl, mix water, baking soda, and baking powder. Add sprouted bread dough and knead using your hands or a processor with a dough hook. Add about 1 cup flour to form a dough ball. It may still be sticky, which is ok. Form baseball size balls and place on a cookie sheet. Preheat your oven to 400 degrees and cut little crosses in the tops of your rolls. Bake for 30-40 minutes. Spread butter or coconut oil over the hot rolls and enjoy!

2009-02-21T07:38:00.000-08:00

U.S. Junk Food Intake Worsening
Article from Dr. Mercola

Forsaking healthy, home-cooked meals, more Americans than ever are gorging on calorie-rich, nutrient-poor snacks, sodas and sweets when the dinner bell rings, according to three studies tracking changes in the U.S. diet over the past 25 years.
Americans have increased their energy intake of French fries, hamburgers, cheeseburgers, pizza and Mexican food as part of their meals," conclude researchers led by Dr. Samara Joy Neilsen of the University of North Carolina.

Overall, they found that total (food) energy intake has increased over the past 20 years, with shifts away from meals to snacks and from at-home to away-from-home.

We know in the United States that obesity is on the rise, and we know that this is because of two things -- we're increasing our energy intake across all the age groups as well as decreasing our physical activity.

Focusing on changes in diet researchers compared the results of national U.S. government food consumption surveys conducted in 1977-78, 1989-91 and 1994-96.
In every age group, more and more Americans now consume a large proportion of their daily food intake via snacks rather than sit-down meals, favoring quick, easy -- often non-nutritious -- foods like potato chips, cookies, pizza and other high-calorie treats.

The proportion of energy from restaurant/fast food has increased considerably since the late 1970s. Among 19- to 39-year-olds, away-from-home food consumption just about doubled between 1977 and 1996, with 28% of young Americans saying they had eaten out on any given day in 1996, compared to just 14% two decades previously.

Another study, presented by Dr. Alanna Moshfegh of the U.S. Department of Agriculture, broke the survey findings down even further, looking at changes in the popularity of our favorite -- and not-so-favorite -- foods. She found steep increases in consumption of pizza, chocolate and hamburgers, in children as well as adults.

Children are making a definite shift away from milk to sodas and sugary drinks. While 90% of 6- to 11-year-olds in the late 1970s said they had milk on a given day, just 78% could say so by the mid-1990s. At the same time, daily soda consumption rose in the same age group from 31% in the 1970s to 46% two decades later.

The war between milk and soda is indicative of a shift in the U.S. diet, where nutrient-poor "junk foods" are gradually replacing healthier items such as low-fat milk, fruits and vegetables. "One is being consumed at the expense of the other," said the author of a third study, Dr. Ashima Kant of the City University of New York.

Looking closely at data on children's responses to the 1988-1994 National Health and Nutrition Examination Survey, she found that "energy-dense, nutrient-poor" foods now account for over 30% of American children's daily energy intake, "with sweeteners and desserts jointly accounting for nearly 25%."

The population is changing, there's a faster lifestyle, the mix of restaurants is different today, the availability of all types of food in all kinds of settings is much more prominent today.

Dr. Mercola's Comments:

This is one of the reasons why U.S. immigrants outlive their American-born counterparts and are less likely to die of heart disease, lung cancer and suicide.

90% of the money Americans spend on foods goes towards processed foods.

How can you possibly be healthy with that much processed food in your diet? You really need the reverse ratio to stay healthy, 90% non-processed food and spend plenty of time in your kitchen to prepare it.

You don't have to despair and say poor me because I was born in the U.S. and am going to die sooner than those born in a foreign country. You can take the proactive step and aggressively implement the diet suggestions which will provide the same health benefits that those born outside the U.S. are receiving.

The main strategy? Stay away from processed foods and either pay someone to spend time in the kitchen to prepare your non-processed food meals or do them yourself.

I have less free time than most reading this newsletter, yet I prepare over 95% of my meals myself to preserve my health.

2009-02-18T06:15:00.000-08:00

Juice! Juice! Juice!

Want your kids to eat more fruit and vegetables? Why not juice? I don't mean the sugar filled, pasteurized, store bought stuff. I mean REAL LIVE JUICE!!! And, it's a great way to get lots of nutrition into your diet.

Some facts about carrot juice:
* Carrot juice is THE richest source of Vitamin A, but also contains Vitamins B,C,D, E, G (I didn't know there was a G), and K.
* Carrot juice helps promote the appetite and is an aid to digestion
* One pint of carrot juice daily has more constructive body value than 25 pounds of calcium tablets.
* Carrot juice is a natural solvent for ulcerous and cancerous conditions.

The best thing about carrot juice is IT TASTES GOOD!
We have been juicing for about 6 years. We have a mid-priced juicer, a Champion ($220), I find it easy to use, easy to clean, and economical. If you can afford the best money can buy, it would be the Norwalk Juicer. I also encourage you to research the benefits of blending, with a high quality, 3+peak horsepower blender. I would not recommend the Juiceman-type juicers... (you get what you pay for..)

My kids favorite juice is: carrot/apple or carrot/orange
My favorite juice is carrot/apple/celery
A great book on the benefits of juicing is: Fresh Vegetable and Fruit Juices, by N.W. Walker. Includes recipes and remedies for specific ailments (using juice therapy)
Oh! It best to drink fresh juice as soon as possible after juicing. The longer it sits in the refrigerator, the more nutrients are lost.
Happy Juicing!

2009-02-17T10:55:00.000-08:00

...FAST food!

Cheap, quick and easy to prepare. Healthy and kid approved.
Easy clean up!

Green smoothies consisting of frozen strawberries, 4 bananas, 12 baby spinach leaves, 1T honey, distilled water.

2009-02-16T05:00:00.000-08:00

Chickpea burger with tahini sauce.

Source for picture and recipe.

1 can(s) chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 tablespoon(s) all-purpose flour
1 tablespoon(s) chopped fresh oregano
1/2 teaspoon(s) ground cumin
1/4 teaspoon(s) salt
2 tablespoon(s) extra-virgin olive oil
2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired
1/2 cup(s) low-fat plain yogurt
2 tablespoon(s) tahini
1 tablespoon(s) lemon juice
1/3 cup(s) chopped flat-leaf parsley
1/4 teaspoon(s) salt

1. To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.
2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.
3. To prepare sauce and serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

2009-02-15T05:00:00.000-08:00

Light Whole Wheat Bread

This is my "everyday bread" recipe. I am still looking for something softer and lighter. If you have a favorite bread machine recipe, please share!

Makes a 2lb loaf
Add all ingredients to pan in order given.
1 1/2 cup warm water
1 Tbl. oil
3 Tbl honey
1/2 tsp. sea salt
2 cup whole wheat flour
1 1/2 cups unbleached bread flour
1/3 cup gluten
2 tsp. active dry yeast.

I use the "whole wheat" setting on my bread machine, and set for 2 lb. loaf.

2009-02-14T05:00:00.000-08:00

Herbin' Ranch Dip

from Peggy's Kitchen at Mothering

This is one of the most nutritious and delicious ways to have your ranch dressing, but without any guilt. Try serving this as a dip at summer picnics alongside vegetable crudité or use as a dressing on a plate of your favorite salad greens.

Ingredients:

3 tablespoons fresh lemon juice

1 tablespoon extra virgin coconut oil

1/2 cup raw cashews, unsoaked

1/2 cup raw pine nuts, unsoaked

1 zucchini, peeled and chopped

1 clove garlic

1 teaspoon onion powder

1 teaspoon sea salt

1/2 teaspoon tarragon

1/8 teaspoon white pepper

1/4 cup fresh basil, not packed

1/4 cup fresh dill, not packed

Blend all of the ingredients, except the fresh basil and dill, until creamy and smooth. Pulse in the basil and dill. This will stay fresh for four to five days when stored in an airtight container (a mason jar works great) in the refrigerator. This also freezes well. If you want to enjoy this as a delicious salad dressing, as shown in the picture, simply add a little water until you reach your desired consistency.
Yields 1 1/2 cups.

2009-02-13T05:00:00.000-08:00

Cherry Apple Coconut Rice Pudding

Ingredients:
2 cups Arborio rice
2 (15-ounce) cans coconut milk
2 cups frozen cherries, thawed
2 cups applesauce, unsweetened
2T honey or agave
2 cups frozen cherries, reserved for topping

Preheat oven to 325°F. Rinse rice. Combine first 5 ingredients in a covered three quart casserole dish. Bake for one hour. Serve warm. Top with extra cherries and juice.

This recipe is adapted from one of my favorite magazines: Mothering

I just found out they have a healthy recipe section

called Peggy's Kitchen

2009-02-11T05:00:00.000-08:00

Soy. It looks harmless.

And, it tastes like a vanilla milkshake! What's not to love?!?

I have avoided soy for quite a few years now, after reading articles like this. But recently, I have let it creep back into my life. Probably because it tastes REALLY good, and it cooks better than rice milk. It seems that every vegetarian/vegan food blog or cookbook uses it liberally. Have they not done their research? From what I have read:

*fermented soy is ok (miso, tofu, tempeh)

*unfermented soy is bad (soy milk, soy flour)

*soy is in everything, and it is likely GMO.

Here is a great article with about 50 sources listed is called Tragedy & Hype: The Third International Soy Symposium. It is written by Sally Fallon.

Reasons I avoid soy products:

* Even though I nurse my babies, I cannot ignore the warnings about soy infant formula "... estimated that an infant exclusively fed soy formula receives the oestrogenic equivalent (based on body weight) of at least five birth control pills per day" Can you imagine the effect this has on a growing baby girl or boy? Ugh!

*"Hundreds of epidemiological, clinical and laboratory studies link soy to malnutrition, digestive distress, thyroid dysfunction, cognitive decline, reproductive disorders, cognitive, immune system breakdown, and even heart disease and cancer. Contrary to popular belief that soy is a health food, evidence reveals that soy consumption has been linked to numerous disorders, including infertility, increased cancer and infantile leukemia, Type1 diabetes, and precocious puberty in children have been fed soy formula. (early maturation, such as breast development and menstruation as early as 6 years of age). Scientists have known for years that the isoflavones in soy products can depress thyroid function and cause goiters in otherwise healthy children and adults." Read the full article here, this page has many sources.

2009-02-10T05:00:00.000-08:00

Cream of Garlic Soup

1 med. onion, chopped

10 garlic cloves, peeled, halved

2 large potatoes, peeled, cubed

2T butter

1/4 c olive oil

6c vegetable broth

2 c. almond milk

salt and pepper to taste

In a large stockpot, saute onions, garlic and potatoes in butter and oil until onions are tender. Add broth and simmer for 1 hour. Spoon mixture, a little at a time into a blender and puree. Repeat until all is blended. Return soup to the stockpot, add milk. Simmer for an additional 10 minutes, adding salt and pepper to taste.

Serve with crusty french bread, large homemade croutons, or garlic bread.

2009-02-09T05:00:00.000-08:00

Black Bean Salsa

1 can black beans, drained and rinsed

(or 1 cup dry beans cooked)
1 cup yellow or white corn
1 avocado chopped
1 small red onion diced
1 tomato diced (or 1 can diced tomatoes drained +
2T reserved juice
2 jalapeno peppers, seeded
(or a small can diced green chilies or both)
Pinch of fresh cilantro, black pepper, cumin,
chili powder, paprika, garlic powder.

Mix it all together and chill for at least an hour.
Serve with tortilla chips or over omelets.

2009-02-08T05:00:00.000-08:00

Lori's Marinara Sauce

2 large cans Italian Plum tomatoes, grind to fine in food processor after removing seeds.

1 large can tomato paste

1/2 cup fresh parsley, chopped fine

1/2 cup fresh basil, chopped fine

1 tsp salt

1 tsp fresh ground black pepper

12 cloves fresh garlic, peeled and crushed

2T olive oil

Saute garlic in olive oil in stock pot until lightly browned. Add tomato paste and stir until blended. Add tomatoes and other ingredients. Cook for 1 hours until bubble, stirring frequently. Can be made a day ahead and refrigerated.

2009-02-07T05:00:00.000-08:00

Veggie-Flax Burgers

Serves 8. This is a true veggie-lover's burger- not an "I can't believe this isn't beef" patty. The flax adds a little bulk and binding power (and its great nutritional qualities) to this veggie-legume blend. Garnish with your favorite condiments, cheese, or fresh veggies.

2 jars artichoke hearts, drained and quartered

2 tsp chopped garlic

1/2 cup chopped green onions

3T fresh parsley or 2 tsp. dried

1 can garbanzo beans, drained and rinsed

1 can kidney or black beans, drained and rinsed

1/4 cup ground flax, or flax meal

4T tahini or other nut butter

several generous twists of freshly ground black pepper (to taste)

1 cup cooked brown rice or millet

4T olive oil

Place artichoke hearts, garlic, green onions, parsley, garbanzo beans, kidney or black beans, ground flax, tahini and pepper in food processor; pulse about 8 times, until blended. Scrape down sides and pulse another few times. Do not over process. Transfer to a bowl and gently stir in cooked rice or millet.

Divide mixture into 8 portions and form into patties 1/2 in thick.

Heat olive oil in a large skillet over med. heat. Fry burgers until bottoms are brown, about 5 minutes. Flip, cook other side until brown. Or better yet...GRILL! Serve on whole grain buns, if desired.

2009-02-06T05:00:00.000-08:00

Bowtie Pasta Salad

Substitute some of the veggies if you like, but don't omit the cucumbers! It makes it so crunchy and wonderful.

1 lb. bowtie pasta, cooked

2 c. broccoli, steamed

1/2 c. peas

2 c. grated carrots

2 tomatoes, diced

1 green pepper, diced

1 cucumber, seeded, diced

Dressing:
1/2 c. olive oil
3T Bragg's Liquid Amino's
2T yellow mustard
1 1/2 t. dill
1/2 t. black pepper
Juice from 1 lemon

Combine cooked pasta and vegetables. In a small bowl, combine dressing ingredients. Whisk. Pour dressing over pasta and veggies, toss. Refrigerate until well chilled for best taste.

Enjoy!

2009-02-05T06:00:00.000-08:00

Chewy Vegan Chocolate Chocolate Chip Cookies

These are brownie-like and chewy. Be careful not to overbake them, they may seem like they aren't done after 10 minutes but they are!

Ingredients
1 1/2 cups safflower oil
4 cups evap. cane juice crystals (sugar)
1 tablespoon vanilla
2 1/2 tablespoons flax meal
1 cup rice, almond or rice milk
2 cups unbleached ap flour

2 cups whole wheat flour
1 1/2 cup cocoa powder
2 teaspoons baking soda
1 teaspoon sea salt
3 cups semisweet vegan chocolate chips/white chocolate chips

Directions
Preheat oven to 350°F.
Place flax meal and the milk in the blender for about 30 seconds more and set aside.
In a large bowl, sift together cocoa, flours, baking soda and salt. Cream the sugar and oil in a separate large bowl.
Add the flax/soy milk mixture and mix well.
Stir in the vanilla.
Slowly mix in the dry ingredients
Mix in the chocolate chips.
Roll dough into 1" balls and flatten into disks about 1 1/2" in diameter.
Place on an ungreased cookie sheet about 1" apart and bake for 10 minutes. Do not over bake.
Let rest on the cookie sheet for about 5 minutes, then remove with a spatula to a cooling rack and cool completely.

2009-02-04T05:00:00.000-08:00

Jen's Minestrone Soup

My friend Jen is an amazing cook. I've never eaten anything she made that wasn't perfect. She had me over for lunch a few years ago, and served this soup. Of course I asked for the recipe. This recipe makes a large pot, the leftovers are even better than the first serving!

Ingredients:

3 med. leeks, chopped
3 garlic cloves, minced
3T olive oil
8 c vegetable stock
15 1/2 oz can kidney beans
1/2 t. dried basil
1/2 t. dried oregano
1/2 t. dried rosemary (optional, I omit)
salt and pepper to taste
2 c. potatoes, diced
1 c. carrots, sliced
1/2 c. celery, diced
1 1/2 c. yellow squash, diced
2 c. green beans
1/4 c tomato paste
1/2 c. uncooked macaroni
garnish with grated Parmesan

In a large stock pot, cook leeks and garlic in o oil for 2-5 minutes. Add vegetable stock and beans (with liquid), spices, and vegetables. Bring to a boil. Turn down heat and simmer for 30 minutes. Stir in tomato paste and macaroni. Simmer an additional 15 minutes. Garnish with Parmesan.

2009-02-03T05:00:00.000-08:00

Kelly, here is the recipe you requested.

Puerto Rican Rice

4 c water

3T butter

2 vegetable bouillon cubes

8oz tomato sauce

1 can pigeon peas, or Gandules (ethnic food section)

1 t. chili powder

1/2 t. cumin

1 t sea salt

1/4 t. black pepper

pinch cayenne

Boil above ingredients. Add:

3 cups uncooked white rice

2 cloves garlic, minced

1/4 c. minced onion

Pour into a greased 9X13in casserole dish.

Cover tightly with foil.

Bake for 1 hour and 350 degrees.

2009-02-02T10:21:00.001-08:00

What's for Supper This Week?

Sunday- I made Pomodoro Pasta.

Monday- (Birthday dinner for Adrian,6) Since we are having guests, there will be meat served. 2 roasted chickens, garlic mashed potatoes, sweet corn, salad with lots of veggies, leftover Pomodoro Pasta, and fresh WW bread. For his birthday cake he chose chocolate cake with cherry filling, and whipped cream topping. I must confess the cake will not be healthy. Cakes never turn out as well (from scratch) for me, as cake mixes do..

Tuesday- Potato Corn Chowder, salad, and fresh WW bread.

Wednesday- Vegetarian Taco's. WW tortillas, Mexican rice, black beans, cheese, fresh guacamole, tomatoes, and romaine and fresh salsa.

Thursday- Snobby Joes. A vegetarian version of "sloppy joes" from Happy Foody. Served with a side of sweet potato fries.

Friday- won't be home. Wedding! And they are servings ALL ORGANIC FOOD! YEAH! From Bruno's Organics.

Saturday- Vegetarian Pizza. Cheese, red onion, red and yellow peppers, and mushrooms on top of homemade marinara sauce on a WW crust.

2009-02-02T05:00:00.000-08:00

Kefir

I know some of you have already seen this on my other blog, but it really is that good. And it is so good for you!

It means “feel good” in Turkish.

Kefir is a refreshing cultured milk beverage. It tastes similar to drinkable yogurt, yet a bit more sour. Kefir also has a slightest hint of a natural effervescent zesty tang.

Kefir contains stronger beneficial bacteria than yogurt. It is far superior to yogurt, as the bacteria in yogurt will only survive a few days in your digestive tract. Kefir contains live active cultures of normal flora that repopulate in the digestive tract. It's a super probiotic punch!

The cultures in kefir are active and growing when they enter the body. They thrive in dairy and use up the lactose and partially digest the proteins, making it a product most people can benefit from. Even those with milk or dairy sensitivities can usually tolerate kefir.

Kefir is full of vitamins and minerals, normal flora, and enzymes that aid digestion. It boosts your immune system.

If you can pour, you can make kefir! Make your own at home for the price of milk. You can buy fruity, sweetened kefir at health food stores (or Trader Joe's, Whole Foods, Sunflower, etc.) but it is rather pricey. It is much better to make your own. My kids love strawberry kefir smoothies..

You can make kefir from organic raw cow milk, rice, almond, or soy milk!

If you are in Indiana, I have grains (starter) and would be happy to share..

2009-02-01T06:00:00.000-08:00

Where Do I Start?

I know from personal experience that the hardest part of "going healthy" is finding food everyone will eat, and then actually preparing it.Here are some suggestions:

1. Meal planning. Shopping will be much easier if you have a list. Deciding what to make for dinner will be much easier if you already have the ingredients. I plan meals a week at a time. These two things will save you time and money.

2. Preparation. Wash, and cut your produce and place it in clear plastic containers in the fridge. If it's convenient it will be more likely to be eaten. Having ripe bananas peeled and frozen makes breakfast smoothies a breeze. Make meals the night before and put into the fridge or crock pot for the following day.

3. Purge your kitchen. You will eat what you have available. If you get rid of packaged cookies, snack cakes, potato chips and other "junk", you won't eat it!

4. Let your kids help. Your kids will be much happier with the healthy changes if you give them some say in what they eat. Let them make their own breakfast smoothies. At the grocery store, let them pick out new fruits and vegetables to try. Let them help make meals, peel vegetables, measure ingredients. Let them pick out their favorite "healthy" meal, and let them prepare it (even my 5 year old cooks!)

5. Educate. Research for yourself what really is healthy. When you read a study on how pork is "healthy", read on and find out WHO funded that study (the Pork industry). Read the mountains and mountains of research linking how the foods we put in our bodies affects our future quality of life. Research the connection between eating processed foods (chemical laden, pesticides, herbicides, antibiotics, GMO) and cancer, obesity, heart disease, and diabetes.

Educate your kids. Tell them whats wrong with the unhealthy food. Tell them of the benefits of eating LIVE food. Explain why fruit smoothies are healthier than sugary breakfast cereal and cow milk.

6. Pack a lunch. You will be less likely to "have to" stop for fast food if you pack a lunch. Make it yummy! When going on long car trips, pack a cooler filled with healthy sandwiches, bottled water, and healthy snacks.

7. Don't deprive yourself. I need treats. Kids need treats. Make your own! Make healthier versions of your favorite cookies, cakes, pies and pizza's. Substitute whole wheat flour for the bleached white flour (I do half and half mostly, using wheat only tends to make things heavy and tough). Substitute cane juice crystals, sucanat or even honey for white sugar. And so on!
Make your own "everyday" bread. I bought my second bread machine from a friend (who never used it) for $20. Put all of your organic ingredients in the pan, pop it into the bread machine, and 3 hours later..fresh, organic bread for much less than store bought. I figured out that it costs me about $.42 a loaf to make organic ww bread.

"It is easier to change a man's religion than to change his diet." -Margaret Mead

2009-01-31T06:00:00.001-08:00

This recipe was featured on MSN. It looked deeelish! I clicked to see if I could substitute some ingredients to make it healthier, and they already had a "healthy alternative" Yeah!!! I adjusted the ingredients a bit, to accommodate my large family. Here is the original recipe.

Pomodoro Pasta With Beans

INGREDIENTS
16 ounces whole-wheat pasta shells, tubetti, ziti or rigatoni
2 15-ounce can cannellini beans, rinsed
3 large clove organic garlic, minced
3 ripe medium organic tomatoes, diced
1/2 cup oil-cured black olives, pitted and chopped
1/2 cup sliced fresh basil
Sea salt and freshly ground pepper to taste
freshly grated organic Pecorino Romano cheese

Pasta doesn’t get much fresher or easier than this elegant, lightly cooked tomato sauce. Beans make a nutritious alternative to meat, and heating them briefly in olive oil and garlic infuses them with flavor.

1. Bring a large saucepan of water to a boil. Add pasta and cook, stirring occasionally, until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add beans and garlic and cook, stirring frequently, until the beans are just heated through, 2 to 3 minutes. Remove from the heat. Add tomatoes, olives, basil and pepper. Stir gently to combine. Top with the bean mixture and cheese. Enjoy with a big salad and garlic bread!

2009-01-30T06:00:00.000-08:00

Bananas

The other day I was doing some last minute grocery shopping at our local grocer. In all honesty, I don't shop there very often (due to limited selection and very high prices). I needed some bananas, because if we don't have any in the house, Savannah (2) will think she is starving to death. They had a BUNCH of ripe (brown spots) bananas sitting there beside the green ones. I asked the produce clerk if she would give me a deal on the ripe ones, and she did! Yeah!! $.19 a pound. I bought 26.31 pounds of banana's for $5! I promptly came home and peeled and froze all of them for smoothies! Had to share! :)

2009-01-29T06:00:00.000-08:00

Something Different
Vegan On Stage, her recipe, her picture (above).

I am always looking for new ways to cook the same ole' foods. My kids like oatmeal, but it does get old.. Here is something new, and they loved it!

Make oatmeal as you normally would.
Sweeten as desired.
Stir in a good helping of Sunbutter or peanut butter.
Stir until combined.
Dish into bowls.
Top with banana slices, shredded coconut, and a few organic chocolate chips.
Yummy!! Kid approved!

2009-01-28T06:00:00.000-08:00

Macadamia Whip Dip

Recipe by Elaina Love
From PureJoyLivingFoods.com

2 cups raw macadamia nuts
1 clove raw garlic
1 Tbs. lemon juice
1 1/2 Tbs. mellow white miso paste
1/4 cup water
1 tsp. onion powder

Serves 4
Blend (in a Vita Mix or Blendtec would be best) until smooth and creamy. You may need to add more water to get it to blend. Enjoy in nori rolls, with salads or as a dip for crackers or fresh veggies.

2009-01-27T06:00:00.001-08:00

Vegetarian Shepards Pie

4 or 5 russet baked potatoes, peeled and cooked
2 teaspoons olive oil
4 cloves garlic, minced
1 medium onion, chopped
1 cup mushroom or vegetable broth
3/4 cup plain rice milk or almond milk
8 oz. slice mushrooms
1 head broccoli, chopped or grated, stems and all
2 carrots, chopped or grated
2 celery ribs, chopped
1 teaspoon cornstarch (or arrowroot powder) plus
1 teaspoon flour

1/2 teaspoon sea salt
1 tablespoon nutritional yeast
2 handfuls French fried onions

This recipe is easily doubled for a large family.

Mash cooked potatoes with as much milk as you need to make them nice and creamy. Add salt and pepper to taste and a sprinkle of garlic powder.

Heat the oil in a large pan and saute the garlic and onion over medium heat until soft and translucent. Add the broccoli, carrots, mushrooms and celery and cook until veggies start to wilt.

Add the broth and milk along with the cornstarch and flour. Let the mixture come to a boil, stirring frequently. Sauce will thicken up a bit.

Season with salt and pepper if you need to. When all the vegetables are cooked, remove from heat. Spray a 8"x8" baking dish with nonstick oil spray and spoon the vegetable mixture onto the bottom. Cover with the potatoes and smooth them down. Sprinkle the top with nutritional yeast and French fried onions. Heat in oven for 10 minutes or so until top is slightly firm and onions are browned.

Serve with garlic toast or fresh bread. Enjoy!

Serves: 6 Preparation time: 30 minutes

2009-01-26T06:00:00.000-08:00

The Dirty Dozen: Top 12 Foods to Eat Organic

#1 Meat. Raising animals with conventional modern methods often means using hormones to speed up growth, antibiotics to resist disease on crowded feed lots, and both pesticides and chemical fertilizers to grow the grain fed to the animals. Not to mention the animals being fed 90% GMO corn diets.

#2 Milk. Cows raised for dairy production are given hormones to make them produce more and more milk. Udders are pushed to their limits and blood and pus are excreted into the milk. Then they are routinely given antibiotics to combat frequent infections. These hormones and antibiotics are then passed on to you. Studies are linking early puberty to the hormones.

#3 Coffee. Many of the beans you buy are grown in countries that don't regulate use of chemicals and pesticides. Look for the USDA Organic label to ensure you're not buying beans that have been grown or processed with the use of potentially harmful chemicals.

#4 Peaches. Multiple pesticides are regularly applied to these delicately skinned fruits in conventional orchards.

#5 Apples. Like peaches, apples ar typically grown with the use of poisons to kill a variety of pests, from fungi to insects. Scrubbing and peeling doesn't eliminate chemical residue completely so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients.

#6 Sweet Bell Peppers. Peppers have thin skins that don't offer much of a barrier to pesticides. They're often heavily sprayed with insecticides.

#7 Celery. Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops.

#8 Strawberries. If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use.

#9 Leafy Greens. Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food.

#10 Grapes. Imported grapes run a much greater risk of contamination than those grown domestically. Vineyards can be sprayed with different pesticides during different growth period of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin.

#11. Potatoes. America's popular spud ranks high for pesticide residue. It also gets the double whammy of fungicides added to the soil for growing.

#12 Tomatoes. A tomato's easily punctured skin is no match for chemicals that will eventually permeate it.

Click here to read a list of 10 foods you don't need to buy organic.

2009-01-25T06:00:00.000-08:00

Potato Corn Chowder with Bay

from the latest issue of Herb Companion

• 2 large celery ribs, diced
• 3 large leeks, white and tender green parts, sliced
• 4 large potatoes, peeled if desired, and diced
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 1½ quarts vegetable or chicken stock
3 cloves garlic, pressed or minced
• 3 to 4 bay leaves, preferably fresh
• 4 ears corn, husked, or 2 cups frozen corn kernels
• 2 cups half-and-half or whole milk (I would use rice or almond milk)
• 1⁄3 cup chopped parsley
• Salt and freshly ground pepper
• Few pinches cayenne pepper
• About ½ cup freshly grated Parmesan cheese

1. Add celery, leeks and potatoes to a soup pot and sweat them in the oil and butter over low heat for 10 minutes. Add stock, garlic and bay leaves. Bring soup to a boil, then reduce heat to a simmer; cover and cook for 10 minutes or so.

2. Remove kernels from fresh corn and add them to the soup, or add frozen corn kernels. Cook for 2 or 3 minutes, then stir in half-and-half or milk and parsley. Season with salt, pepper and cayenne.

3. Heat soup over low until it just reaches serving temperature. To make a thicker soup, puree about a third of the soup and return it to the pot. Just before serving, stir in Parmesan cheese. Serve in warmed soup bowls with extra Parmesan for passing.

Click here for the original article, 2009 Herb of the Year: Bay

2009-01-23T19:58:00.000-08:00

Cranberry Muffins
This recipe is adapted from the original recipe in Vegetarian Times.

Try these with blueberries, too.
Makes 18

2 1/2 cups organic all-purpose flour
1 1/2 cups fresh or frozen cranberries
1 cup evap. cane juice crystals
1 Tbs. baking powder
1 tsp. baking soda
3/4 cup rice or almond milk
1/3 cup light ricotta cheese or silken tofu
1 Tbs. grated orange peel
1/2 cup orange juice
2 Tbs. organic coconut oil
2 large egg whites
1 large egg

Directions
Preheat oven to 375°F. Coat 18 muffin pan cups with cooking spray. In medium bowl, mix flour, cranberries, sugar, baking powder, baking soda and 1/2 tsp. salt. Make well in center of mixture. In small bowl, mix milk, ricotta cheese, orange peel, orange juice, oil, egg whites and egg. Pour into well in flour mixture, stirring just until moist.
Spoon batter into cups. Bake until toothpick inserted into center comes out clean, 20 minutes. Remove from pans and cool on wire rack.

2009-01-22T06:00:00.000-08:00

Buying Bulk

Buying bulk is smart for several reasons:

#1 It saves you money. When eating lots of organic produce, and whole foods on a budget, buying bulk really helps.

#2 In these uncertain economic times, it's just plain smart. You can buy 50 pounds of brown rice for $42.

#3 It is one of the easiest ways to go green & save money at the same time. When you buy in bulk the manufacturers use less packaging materials and in turn you produce less waste. Plus, because you buy more product at once you then make less trips to the store in the future which can save you time, money and fuel.

Here are some examples of bulk items I have.

Wheat (for grinding into fresh bread), oatmeal, white and brown rice, pasta, peanut butter, pinto beans, red and green lentils, split peas, black beans, farina, honey, evap. cane juice crystals (sugar), baking supplies (baking powder, soda, yeast, sea salt), apple cider vinegar, nuts, raisins, dried fruit, coconut, and popcorn.

All of these store nicely in 3-5 gallon food grade buckets. Buckets are easy access and keep the bugs out. Be sure to label, and date.

I have found bulk food the cheapest through my locals co-ops. Warehouse stores (Sam's, COSTCO) also have excellent bulk prices.

And, if you have adequate freezer space, it is very economical to buy fresh fruit when it is in season, for example strawberries, peaches, and blueberries. Freeze them for smoothies and baking. I always buy enough to last until the following summer.

Having bulk food storage makes weekly shopping much easier, and meal and dessert planning a breeze!

2009-01-21T05:25:00.000-08:00

Organic Double Chocolate Cherry Cheesecake

Yield one 9-inch cake

Crust:

1 ¾ cups nuts (I used raw almonds)

½ cup raw cacao nibs (unsweetened raw chocolate)

1/8 teaspoon sea salt

¾ teaspoon cherry extract

1 tablespoon raw chocolate powder

¾ cup raisins

Filling:

3 cups cashews, soaked 1-2 hours, drained

1/3 cup raw agave

6 dates, pitted

½ cup fresh lemon juice

¼ cup water

2 teaspoons cherry extract

1 cup coconut oil

¾ cup raw chocolate powder

Topping:

1 bag frozen berries (cherries would be optimal but any will do!)

¼ cup raw agave

dash fresh lemon juice

pinch cinnamon

Crust directions: Grind the nuts, cacao nibs and salt in a food processor, fitted with the “S” blade, until coarsely ground. Add the cherry extract and chocolate powder and pulse to thoroughly combine. Add the raisins and process until the mixture sticks together when gently pressed between your fingers. Press into the bottom of an 8 or 9-inch round spring form pan. Place in the freezer while you make the filling.

Filling directions: Using a food processor, fitted with the “S” blade, process the cashews, agave, dates, lemon juice, and water until it’s creamy. This could take 3-5 minutes. You might need to stop and scrape down the sides a couple of times. Add the cherry extract, coconut oil, and chocolate powder and process until creamy. Pour the filling into the spring form pan and freeze the cheesecake so it sets. Let thaw for up to an hour or more before eating. Add topping. Enjoy!

2009-01-20T06:00:00.000-08:00

"King Corn"

We watched an eye opening documentary a few nights ago titled "King Corn". Living in Indiana, we love our sweet corn!

This film is about best friends who decide to move to Iowa to grow an acre of corn, after finding out (through laboratory hair analysis) that their bodies were made primarily out of….corn.

Americans are so “corny” because almost every product in conventional grocery stores – from steaks to chicken breasts to condiments to desserts to tomato sauce to frozen entrees (the list goes on) are ultimately derived from genetically modified (GMO) corn, either in the form of high fructose corn syrup or from corn-based animal feed. Scary thought!!!

The filmmakers visit cattle feedlots which hold thousands of animals dining on GMO corn-based feed and learn that too much corn causes the cattle to eventually develop an acidic condition (acidosis) that eventually kills them. Both corn-fed beef and high-fructose corn syrup contribute to the obesity epidemic in the United States.

This film is available FREE on Netflix instant view, and probably Google Video's. It is well worth watching!

2009-01-19T08:07:00.000-08:00

What Do You Eat?

Making the transition to healthy eating can be, well, challenging. I grew up on meat and potatoes. I did not grow up on smoothies and veggie burgers. It is possible to transition to healthy foods, without compromising taste. You can adjust some of your favorite recipes, by substituting some healthier ingredients. Instead of cow milk (what's wrong with cow's milk you ask, click here.), use rice or almond milk. Instead of white sugar, use evaporated cane juice crystals (right next to the sugar at the grocery store!!), or cane sugar, or honey, or agave. Whole wheat flour instead of white. Buy organic veggies and fruit, (sometimes very close in price.)

Here are some things that we currently are loving. Hope these give you some ideas.

Breakfasts:

Oatmeal (not instant), real oatmeal with cinnamon and honey. Cream of Wheat. SMOOTHIES. Granola. Pancakes with real maple syrup, or fruit topping. Eggs, free range organic is best!
Chocolate milk (try this recipe). Kefir smoothie.

Lunch:

Sandwich ideas: tempeh, sprouts, garlic hummus and avocado, fresh sliced veggies, veganaise. Soup. Salads with romaine lettuce, baby spinach, raw veggies and/or fruit, nuts, or seeds.

Dinner:

TLT sandwiches (tempeh lettuce tomato).
Veggie Burgers (homemade)
Stir Fry with tofu, and rice.
Soups, with bread and salad.
Taco's, meat substitutes, or lentils flavored like taco "meat"
Eggplant/Veggie Lasagna
Spaghetti
Chili, no meat, more beans.
Whole Wheat Pizza (cheese for the kids, veggie supreme for hubby and I)
corn muffins, fociatta, homemade bread, dinner salad, brown rice, quinoa, potatoes.
Beans (black, or re fried pinto) on tortillas, with cheese, lettuce

Snacks:

goat cheese (I make my own, it's sooo easy!), pitted dates and sliced apples, raw nuts, fresh fruit, carrot or veggie juice, fruit juice, guacamole with tortilla chips, hard boiled eggs, popcorn sprinkled with nutritional yeast. Granola.

2009-01-18T18:27:00.000-08:00

Green Smoothies

These are my new favorite breakfast. You are probably asking yourself "WHY would you want to drink a green smoothie, it looks disgusting!?!?"

Well, if your kids are anything like mine, they don't eat nearly enough greens. Maybe some lettuce smothered in HV ranch dressing once in a while (probably more dressing than salad).

And, green smoothies taste great. I'm serious! Take whatever smoothie concoction your kids already like.. say frozen banana's and milk. Add a handful of raw spinach, or an entire avocado. Gradually increase the amount of greens as your kids adjust to the new taste!

Green smoothie recipes:

frozen ripe banana's

one avocado

rice or almond milk

blend until smooth

oranges, peeled and seeded

handful of spinach

100% orange juice

ice

blend until smooth

pineapple

handful of raw kale

orange juice

ice

blend until smooth

berries

frozen ripe banana's

romaine lettuce or spinach

blend until smooth

You may or may not need to sweeten your smoothies. Try honey, agave nectar, or stevia. Please don't ruin your healthy smoothie by adding white sugar!

These are sooo good for you! Imagine giving your kids several servings of fruit and veggie's before they ever leave the house!

2009-01-17T18:40:00.000-08:00

A Well Stocked Kitchen

Juicer- Juicing is the key to gaining and maintaining optimal health. I recommend a Champion Juicer. This juicer, in addition to making fresh vegetable and fruit juices, can be used for making baby food, nut butters, soft banana/fruit "ice cream", and apple sauce. It retails for around $300. It is dependable and easy to use. I do not recommend a "centrifugal" (spinning basket)juicer, because this method is not a sufficient means of breaking open the cell to extract vital nutrients into the juice.

Water Distiller- I believe distilled water is the best water for you. There is conflicting information on this, so please decide for yourself. Distillers can be pricey. If you are unable to obtain a distiller (I don't even own one), I would recommend a Berkey. I do own one of these, it is awesome.

Food Dehydrator- is a wonderful machine that allows food to be preserved using a low heat process. When purchasing a dehydrator, it is vitally important that it have a thermostat that can be set at 107 degrees or lower. Any dehydrator lacking a thermostat, likely will reach temps high enough to kill all the enzymes and destroy many other nutrients.

Vita-Mix or Blendtec Blender- This is on my wish list! These blenders do what no other blender can do, they are nothing short of amazing. The Vita-Mix retails for about $400, and the Blendtec for about $600. Make smoothies, dips, grind flour, make spreads, nut butters, raw sauces, dressings and soups.

Other Misc.- A large cutting board, food processor, sharp knives, stainless steel or glass saucepans (no aluminum, or non-stick), a hand-juicer, a good vegetable peeler.

Dispose of aluminum cookware, and your microwave oven, or give it to a relative you don't like :)

2009-01-17T17:02:00.000-08:00

Welcome!

This blog is dedicated to providing good tasting, healthy, vegetarian, and vegan recipes, that even picky children will eat.
I also hope to include vital nutrition information that mainstream America may discard.

Please feel free to give feedback on the recipes (and info :) But, please go easy on me, I'm still learning too! I, in no way claim that what I eat, or what I feed my kids is perfect. But I am trying to spare them the misery of heart disease, obesity, diabetes, cancer, etc... that seem to be the norm in our society.

"Train up a child in the way he should go, and when he is old, he will not depart from it." ~Proverbs 22:6

I want to thank, and whole-heartedly recommend an awesome site: Happy Foody. It is where I get so many recipe ideas, and the inspiration to do a veggie blog of my own. Sara is nothing short of amazing!

Blessings!

Staci