I've been finding that there are lots of "us" out there in the blog-o-sphere. Many have done their research and are helping me on my journey quite a bit. Here is a link to some great information about natural sweeteners, including how to substitute them in recipes:
http://www.passionatehomemaking.com/2008/09/my-favorite-natural-sweeteners.html
I learned that some of my stand-by's aren't maybe as healthy as I thought. For instance, I hadn't thought about the damage that heat does to liquid sweeteners. Heating a liquid sweetener above 118 degrees damages it and can even change the molecular structure. Well, maple syrup and agave nectar start out looking like water and must be boiled down until they are syrup consistency. They get way over 118 degrees and become something different and not quite as healthy as they were before. Pasteurized honey gets over 118 as well, and with that one, beneficial bacteria are killed off in the process. We have to worry about botulism in honey because pasteurization kills off the natural honey killer that God put in there!! I'm thinking they are still way better than refined white sugar, but it is something to think about.
I learned, also, that Stevia is best bought in its ground leaf form, and not in the white powdered form, because that white powder is super-processed. Good to know.
I'm thinking, based on what I learned, that Succanat and RAW honey are our best choices for sweeteners, as long as we don't cook the honey. So succanat should go in things that will be baked or cooked on the stove, honey can be stirred into or drizzled onto already-cooked or fresh items. I don't think this will make me give up my Maple Syrup on pancakes, and I'm not going to go back and change all my recipes because this is all about growth. I have no doubt that yogurt sweetened with cooked honey and blueberries is heathier than commercially sweetened yogurt. It's just good info to use in the future.
Wednesday, March 24, 2010
Tuesday, March 23, 2010
A good explanation of why some oils are good and some oils are bad
I was recently asked to defend my position on what fats I've deemed good and bad. I had to admit that I had done the research and that I used to know, but that I couldn't remember the specifics. Now I remember:
http://www.askdrsears.com/html/4/t043800.asp
"Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth.
Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing.
Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health."
http://www.askdrsears.com/html/4/t043800.asp
"Oils are liquid fats. Most commercial oils come from plant sources, such as nuts and seeds. Oils are an important part of a balanced diet because, besides being a rich source of energy, they provide essential fatty acids which are the building blocks for cell membranes, especially cells in growing brains. Oils help the body absorb certain vitamins, such as A, D, E, and K, and contribute to healthier skin. And oils carry and intensify flavors in food and give it a pleasurable feel in the mouth.
Most oils come from the seeds of plants, which are crushed and pressed to remove the oil. Heat can damage oils and alter the fatty acids, creating harmful substances, so the best oils are produced with minimal heat. This is called cold pressing. However, when you see the term "cold-pressed" on a label, don't assume that the oil in the bottle was not heated during manufacturing. "Cold-pressed" is a little fib that appeals to consumers who are savvy enough to equate heating with damage to oils. The problem is that the term has no chemical, legal, or technological definition, and it means something different to a manufacturer than it does to the consumer. To a manufacturer, cold-pressed simply means that no external heat was applied during the pressing of the oil, yet the press itself, which comes in contact with the oil, may become quite hot anyway and damage the oil. A more informative label would state the temperature at which the oil was processed, which ideally should be below 110 degrees. The words "omegaflow process" on a label means that the oil has been protected from reaching high temperatures during processing.
Most of the oils you'll find in the supermarket have not only been extracted with heat or solvents, but have also been refined with potentially toxic substances. These processes improve shelf life and make oil cheap to produce, but they take the product further away from its natural state and leave chemical residues behind. If the label does not boast that the oil is "unrefined," you can assume that it has been through some kind of chemical process that makes it worse for your health."
Saturday, March 20, 2010
My strolls through Barnes and Noble... and the natural foods store
I have been asked to give a healthy eating presentation at church next week. I decided that I wanted to actually OWN the handful of books that have led me to think the way I now do, and to set them out for people to look at and leaf through. I also wanted to see what else was out there on the topic of clean eating, whole foods, "real" eating, etc... I found Nourishing Traditions by Sally Fallon. I've checked it out from the library a dozen times and decided that frugality is silly when it comes to this book. I MUST own it. I also found Master Your Metabolism by Jillian Michaels. I didn't find any other books that I'd recommend or set out as an example of my beliefs.
I looked for new books, too. I found NOTHING. There is a book called The Eat Clean Diet by Tosca Reno. She won't use butter and she does use white flour, white sugar, and white pasta. How is this clean? Other books, whose exact titles I forget now, claimed to be "whole foods" cookbooks but contained dessert recipes using white sugar and white flour. They also contained white pasta, arborio rice, meats full of nitrates and sodium, vegetable oils, margarine, and other foods I don't consider "whole." Apparently, if you only use a little, these foods become "whole" all-of-a-sudden.
I found vegetarian cookbooks loaded with ingredients I won't use. Sure, there's no meat on the plate, but there's margarine and refined oil and processed cheese and a whole bunch of other crap I found "sugar free" cookbooks full of Nutrasweet and Splenda. People don't get that replacing one refined product with another even more refined product isn't smart. I did find a couple of books that I might have considered except they used at least two ingredients in every recipe that I'd never heard of or that I KNEW were expensive or difficult to find. There really is very little out there, in the mainstream bookstore, for people who want to eat "close to the earth," but who also have restricted time and resources, like me.
Prior to this visit, I found myself walking through our huge, beautiful, food co-op. I went there for rapadura. It is the only place I can buy it, locally. I was frustrated as I wandered aisle upon aisle of processed, packaged foods that say "all natural" and "organic." Are people really fooled by this? If Paul Newman makes your oreo cookie from white sugar and white flour and calls it organic is it suddenly a health food? Gluten free organic cheese puffs are still cheese puffs. Organic mac and cheese made with white pasta and some cheese-product is still not real food. Makes me crazy, I tell ya. And what I kept asking myself was, "who buys this stuff?" Are there people willing to spend $3 a box for organic mac and cheese with zero nutritional value instead of .79 cents a box for the non-organic version? Don't they see that fake food without pesticides isn't much better than fake food with pesticides???
Gaaaah.....
thanks for listening.
I looked for new books, too. I found NOTHING. There is a book called The Eat Clean Diet by Tosca Reno. She won't use butter and she does use white flour, white sugar, and white pasta. How is this clean? Other books, whose exact titles I forget now, claimed to be "whole foods" cookbooks but contained dessert recipes using white sugar and white flour. They also contained white pasta, arborio rice, meats full of nitrates and sodium, vegetable oils, margarine, and other foods I don't consider "whole." Apparently, if you only use a little, these foods become "whole" all-of-a-sudden.
I found vegetarian cookbooks loaded with ingredients I won't use. Sure, there's no meat on the plate, but there's margarine and refined oil and processed cheese and a whole bunch of other crap I found "sugar free" cookbooks full of Nutrasweet and Splenda. People don't get that replacing one refined product with another even more refined product isn't smart. I did find a couple of books that I might have considered except they used at least two ingredients in every recipe that I'd never heard of or that I KNEW were expensive or difficult to find. There really is very little out there, in the mainstream bookstore, for people who want to eat "close to the earth," but who also have restricted time and resources, like me.
Prior to this visit, I found myself walking through our huge, beautiful, food co-op. I went there for rapadura. It is the only place I can buy it, locally. I was frustrated as I wandered aisle upon aisle of processed, packaged foods that say "all natural" and "organic." Are people really fooled by this? If Paul Newman makes your oreo cookie from white sugar and white flour and calls it organic is it suddenly a health food? Gluten free organic cheese puffs are still cheese puffs. Organic mac and cheese made with white pasta and some cheese-product is still not real food. Makes me crazy, I tell ya. And what I kept asking myself was, "who buys this stuff?" Are there people willing to spend $3 a box for organic mac and cheese with zero nutritional value instead of .79 cents a box for the non-organic version? Don't they see that fake food without pesticides isn't much better than fake food with pesticides???
Gaaaah.....
thanks for listening.
Friday, March 19, 2010
Cuban Black Beans with Pork and Brown Rice
Ingredients
1 Tbsp olive oil
1 cup diced bell pepper
1/2 cup diced onion
1 tsp garlic
14 oz can diced tomatoes
1/2 tsp oregano
1/2 tsp cumin
pinch of cayenne or 1/8 tsp black pepper
1 bay leaf
2 cups cooked black beans
8 oz diced leftover pork roast
1 1/3 cups cooked brown rice
Directions
Cook rice ahead of time and keep hot. Saute pepper, onion, and garlic in olive oil. Add tomatoes and spices. Simmer 5 minutes. Add pork and beans. Simmer until heated through. Remove bay leaf. Serve 1/3 cup of rice with 1 cup bean/meat/tomato mixture.
Number of Servings: 4
Calories: 356.5
Total Fat: 9.8 g
Cholesterol: 44.8 mg
Sodium: 101.3 mg
Total Carbs: 41.8 g
Dietary Fiber: 10.3 g
Protein: 25.8 g
Kid's Favorite Peanut Butter Spread
Kid's Favorite Peanut Butter Spread
This is lower in calories and fat than peanut butter alone and is sweeter and creamier. Great on toast, pancakes, sliced apples, ice cream, whatever.
Ingredients
1/2 cup natural peanut butter
2 Tbsp Honey
2 Tbsp Real Maple Syrup
1/3 cup milk
Directions
Put all ingredients in a 1 pint glass canning jar. Microwave for 30 seconds. Stir. Microwave for 30 more seconds. Stir. Refrigerate and use within one week. Makes 16 one tablespoon servings.
Number of Servings: 16
Calories: 69.5
Total Fat: 4.1 g
Cholesterol: 0.4 mg
Sodium: 2.4 mg
Total Carbs: 5.6 g
Dietary Fiber: 0.5 g
Protein: 1.9 g
Wednesday, March 17, 2010
Vegetarian taco soup
Snuck this one past my bean hater. Everyone loved this, even company. Score one for the team!!I forgot to take a picture, sorry picture lovers.
Vegetarian taco soup
Ingredients
1 cup raw barley
1 onion
2 tsp olive oil
2 tbsp taco seasoning (equal parts onion powder, garlic powder, oregano, cumin, and chili powder)
15 oz can chili-ready canned tomatoes (or regular and add some chili powder)
15 oz canned corn, drained
2 cups cooked kidney beans
6 cups beef broth (I make mine with "better than bouillon"). If you are a real vegetarian, you can obviously choose vegetable broth instead.
9 oz Baked Tostito's Scoops
2 1/4 cups grated colby jack cheese
9 tablespoons light sour cream
Directions
Saute onion in a the olive oil. Add taco seasoning, barley, and the beef broth. Cook until barley is soft (if you use "quick" barley it'll only take 10 minutes). Add tomato, beans and corn. Cook until heated through. Each one-cup serving should be topped with 1/4 cup grated cheese and 1 Tbsp of the light sour cream. Serve with one ounce (about 15 chips) of baked tortilla chips.
Number of Servings: 9
Calories: 308.0
Total Fat: 10.5 g
Cholesterol: 27.7 mg
Sodium: 850.3 mg
Total Carbs: 42.0 g
Dietary Fiber: 9.0 g
Protein: 14.2 g
Vegetarian taco soup
Ingredients
1 cup raw barley
1 onion
2 tsp olive oil
2 tbsp taco seasoning (equal parts onion powder, garlic powder, oregano, cumin, and chili powder)
15 oz can chili-ready canned tomatoes (or regular and add some chili powder)
15 oz canned corn, drained
2 cups cooked kidney beans
6 cups beef broth (I make mine with "better than bouillon"). If you are a real vegetarian, you can obviously choose vegetable broth instead.
9 oz Baked Tostito's Scoops
2 1/4 cups grated colby jack cheese
9 tablespoons light sour cream
Directions
Saute onion in a the olive oil. Add taco seasoning, barley, and the beef broth. Cook until barley is soft (if you use "quick" barley it'll only take 10 minutes). Add tomato, beans and corn. Cook until heated through. Each one-cup serving should be topped with 1/4 cup grated cheese and 1 Tbsp of the light sour cream. Serve with one ounce (about 15 chips) of baked tortilla chips.
Number of Servings: 9
Calories: 308.0
Total Fat: 10.5 g
Cholesterol: 27.7 mg
Sodium: 850.3 mg
Total Carbs: 42.0 g
Dietary Fiber: 9.0 g
Protein: 14.2 g
When you gotta have some Chocolate!!
Microwave Mini Cakes
Ingredients
2 Tbsp Cocoa powder
1/3 cup whole wheat flour
1/4 cup butter, melted
1 tbsp 2% milk
1 egg
splash of vanilla
3 Tbsp Honey
Directions
Mix flour and cocoa powder. Mix wet ingredients together. Stir all together and pour into 4 sprayed 1/2 cup ramekins or microwaveable tea cups. Microwave 2 minutes. Run a knife around the edge and turn onto a plate.
Number of Servings: 4
Calories: 209.8
Total Fat: 13.5 g
Cholesterol: 84.3 mg
Sodium: 101.9 mg
Total Carbs: 21.8 g
Dietary Fiber: 2.1 g
Protein: 3.8 g
Monday, March 15, 2010
My friend's story. I'm so proud of her I had to share.
What my friend did is so impressive. I think the HARDEST part of eating right is doing so when the chips are down, when our life gets crazy, when the routine is off, and when we are exposed to lots of bad options and few good ones. Here is how it is done, folks:
I have spent a considerable amount of time in hospitals. I have one daughter with an ongoing kidney condition and another who has dabbled in serious illness a time or two. These hospital stays were always terrible for the children and draining on me. Since few services are provided for the parents of pediatric parents, it was often necessary to forage for meals and fend for my own needs. The easiest thing to do was to eat quick snack foods from vending machines, drink sugared, caffeinated sodas available to parents and constantly sit by the bedside of my sick child to insure not a need went unanswered by the overworked nursing staff. I always felt awful and packed on the pounds when a child was hospitalized, without exception.
This last time, I was determined to break the pattern of weariness and weight gain as my daughter had to be hospitalized for a few days for a surgical infection. I began my “new routine” by declining the soft drinks offered on the floor. At first opportunity, I ran down to the snack bar and bought a variety of flavored waters to keep stashed in the hospital room. Instead of falling to the temptation of a greasy burger from the grill, I opted for a bag of whole grain pretzels to tide me over until the hospital cafeteria opened and I could scout healthier choices there. In the cafeteria I found a wonderful yogurt bar with a variety of berries and granola toppings, so instead of the traditional greasy spoon fare, I bought 2 cups of yogurt and berries and asked for foil to cover them. I ate one for breakfast and asked the nurses to keep the other in the floor refrigerator so I could have it later. I also asked family to bring us fresh fruit, apples and oranges that I kept in the room and could have when I needed a quick snack. When dinnertime rolled around, I requested a double serving of veggies and asked for the entrée to be served without high calorie gravy and sauces.
My food choices weren’t the only change. When things were quiet and my child occupied, I would tell the nurses I was stepping out for a minute and would ask if they would keep an eye on my child when I was gone. They were always happy to oblige. I would go to the stairwell walk down the steps and climb back up to stretch my legs and get my heart pumping. It only took a few minutes and I would feel so much better when I would return to my daughter’s bedside. I also took the steps whenever I needed to go anywhere in the hospital. These little steps added up and I felt a sense of accomplishment that I was finding opportunities to take care of myself while taking care of my sick child.
When my daughter was well enough to go home, I found that my transition into regular life and routine was easier than it had been before. Although I was tired, I was not exhausted and bloated from the experience. I felt pretty great!
I have spent a considerable amount of time in hospitals. I have one daughter with an ongoing kidney condition and another who has dabbled in serious illness a time or two. These hospital stays were always terrible for the children and draining on me. Since few services are provided for the parents of pediatric parents, it was often necessary to forage for meals and fend for my own needs. The easiest thing to do was to eat quick snack foods from vending machines, drink sugared, caffeinated sodas available to parents and constantly sit by the bedside of my sick child to insure not a need went unanswered by the overworked nursing staff. I always felt awful and packed on the pounds when a child was hospitalized, without exception.
This last time, I was determined to break the pattern of weariness and weight gain as my daughter had to be hospitalized for a few days for a surgical infection. I began my “new routine” by declining the soft drinks offered on the floor. At first opportunity, I ran down to the snack bar and bought a variety of flavored waters to keep stashed in the hospital room. Instead of falling to the temptation of a greasy burger from the grill, I opted for a bag of whole grain pretzels to tide me over until the hospital cafeteria opened and I could scout healthier choices there. In the cafeteria I found a wonderful yogurt bar with a variety of berries and granola toppings, so instead of the traditional greasy spoon fare, I bought 2 cups of yogurt and berries and asked for foil to cover them. I ate one for breakfast and asked the nurses to keep the other in the floor refrigerator so I could have it later. I also asked family to bring us fresh fruit, apples and oranges that I kept in the room and could have when I needed a quick snack. When dinnertime rolled around, I requested a double serving of veggies and asked for the entrée to be served without high calorie gravy and sauces.
My food choices weren’t the only change. When things were quiet and my child occupied, I would tell the nurses I was stepping out for a minute and would ask if they would keep an eye on my child when I was gone. They were always happy to oblige. I would go to the stairwell walk down the steps and climb back up to stretch my legs and get my heart pumping. It only took a few minutes and I would feel so much better when I would return to my daughter’s bedside. I also took the steps whenever I needed to go anywhere in the hospital. These little steps added up and I felt a sense of accomplishment that I was finding opportunities to take care of myself while taking care of my sick child.
When my daughter was well enough to go home, I found that my transition into regular life and routine was easier than it had been before. Although I was tired, I was not exhausted and bloated from the experience. I felt pretty great!
All Natural Oatmeal Cookies
these came from this site:
http://www.wholegraingourmet.com/recipes/43-cookies/58-healthy-oatmeal-cookies.html
a lot of the recipes have sugar in them that I won't use but many of them don't. I have a whole file in my computer of recipes from there that I want to try. So far, so good. We love these ones.
All Natural Oatmeal Cookies
Ingredients
1 1/4 cups whole wheat flour
1 1/2 cups oats
1/2 tsp each of baking powder, baking soda, and salt
1 Tbsp Cinnamon
1/2 tsp nutmeg
1/4 tsp cloves
1/2 cup melted butter
1/2 cup honey
1 Tbsp Molasses
1 egg, beaten with 1 Tbsp water
1 tsp vanilla
1/2 cup raisins, dates, cranberries
1/2 cup pecans, walnuts, or other nut
Directions
Mix dry ingredients. Mix wet ingredients. Stir together. Mix in raisins and nuts. Bake at 335 degrees for 15 minutes on a silpat or parchment lined baking sheet. Makes 24 cookies using the pampered chef medium cookie scoop.
Number of Servings: 24
Calories: 129.6
Total Fat: 6.3 g
Cholesterol: 19.0 mg
Sodium: 166.3 mg
Total Carbs: 17.6 g
Dietary Fiber: 1.8 g
Protein: 2.3 g
Whole Wheat Pie Crust (for two crust pie)
Here's the crust made up into chicken pot pie. It is good with any filling, sweet or savory. Click on image to see it bigger.
Okay, since this is a two-crust recipe, it packs a whopping 254 calories and 17 grams of fat per serving (just the crust; no filling). It is "clean" but it is not going to make you slim. I CAN say that it is the best of many such recipes I've tried and is well worth the calories if you eat it not-so-often. Of course, if you don't make a top crust, you'll cut your calories in half. I've made chicken pot pie with just buttered bread crumbs for the top (added the last 20 minutes of baking), fruit pies with an oat/butter/honey mixture on top, or pudding pies with no top crust at all.
Whole Wheat Pie Crust (for two crust pie)
Ingredients
2 cups whole wheat flour
1 tsp salt
3/4 cup butter (1 1/2 sticks), cut into several pieces
1/2 cup very cold water
Directions
Put flour and salt into food processor, pulse. Add butter and process until it resembles course crumbs. Run processor and pour water into hole in the top until the dough forms a ball. This may not take all of the water. Divide into two disks, wrap with plastic wrap and chill 30 minutes. Roll out dough and place in pie tin. Fill as desired. Roll out second crust, cover filling. Most pies bake at 375 for 45-60 minutes.
If you are going to pre-bake this, line the crust with a circle of waxed paper and pour 1/2 cup of dry beans into it and bake at 450 for 10 minutes. Remove the waxed paper and bake for 5 more minutes
Number of Servings: 8
Calories: 254.0
Total Fat: 17.8 g
Cholesterol: 45.7 mg
Sodium: 413.5 mg
Total Carbs: 22.0 g
Dietary Fiber: 3.6 g
Protein: 4.2 g
Chocolate Pudding Pie with Oatmeal Crust
Oatmeal Pie Crust
Ingredients
1/2 cup oats
3/4 cups whole wheat flour
1 Tbsp Agave Nectar
1/2 tsp salt
1/3 cup cold butter cut into pieces
1/4 cup very cold water
Directions
Process oats in food processor until fine. Add flour, agave nectar, and salt. Pulse a few times. Add butter and process until it looks like coarse crumbs. Run processor and pour water through the hole in the top until it begins to come together. Shape into a disk then roll out between 2 layers of plastic wrap. Press into pie plate and crimp edges as desired. If you want to pre-bake the shell, line with a circle of waxed paper then pour 1/2 cup dry beans into that. Bake at 450 for 10 minutes. Remove paper and beans and bake for 5 more minutes.
Number of Servings: 8
Calories: 129.4
Total Fat: 8.1 g
Cholesterol: 20.1 mg
Sodium: 250.0 mg
Total Carbs: 12.8 g
Dietary Fiber: 1.9 g
Protein: 2.4 g
All Natural Chocolate Pudding Pie filling
Ingredients
1/4 cup cocoa powder
1/4 cup corn starch
1/4 cup salt
2 cups milk
1/2 cup agave nectar
2 tsp vanilla extract
Directions
Whisk together cocoa powder, corn starch, and salt. Add 1/2 cup of the milk and whisk until it forms smooth paste with no lumps. Add remaining milk and agave nectar and whisk until combined. Cook over medium high heat until mixture thickens, stirring often, and constantly at the end. Stir in vanilla. Pour into pre-baked pie shell. Cover with plastic wrap, allowing the wrap to touch the top of the pudding. Chill 2 hours.
Number of Servings: 8
Calories: 99.9
Total Fat: 1.6 g
Cholesterol: 4.9 mg
Sodium: 98.6 mg
Total Carbs: 19.0 g
Dietary Fiber: 0.9 g
Protein: 2.6 g
Wednesday, March 10, 2010
An article that explains that "evil" gluten to me.
Gluten-free cuisine: is avoiding the protein better for us?
E: The Environmental Magazine, Jan-Feb, 2005 by Kimberly Jordan Allen
While perusing the lunch offerings at a local health food store recently, I overheard the chef say to a customer: "You have to try my vegetarian lasagna. It is gluten-free, which is better for you, of course." I had heard that wheat and gluten sensitivities could cause health problems for some people, but calling these foods unhealthy surprised me. Could gluten actually be bad for us?
Gluten is the elastic, water-insoluble protein found in wheat and other grains such as rye, barley, kamut, spelt and oats. It is also found in a surprising number of products on supermarket shelves. Gluten is used as a thickener and binder in thousands of such products as soups, sauces (including soy sauce), candy, artificial cheese, pharmaceuticals and even envelope glue. In the typical Western diet, wheat is the primary source.
For someone suffering from celiac disease, also called celiac sprue or celiac enteropathy, all forms of gluten are toxic to the digestive system. This means sufferers must avoid gluten in every form. The protein causes an immunological reaction in the small intestine, resulting in the disintegration of the finger-like villi that facilitate the absorption of nutrients. People who have been afflicted with this condition for extended periods of time lose their ability to process food normally, thereby leading to potentially severe health problems.
Long misdiagnosed, due to a lack of education, new studies suggest that up to one in 133 people are afflicted with celiac disease. People can also go years without being diagnosed due to the multifaceted symptoms, which include diarrhea, gas, bloating, weight loss, water retention, constipation and dermatitis. Long-term effects of the condition are anemia, malnutrition, osteoporosis and cancer. Some people also suffer an immediate allergic reaction to wheat or gluten, and others say they just feel better without it. But to deem gluten simply unhealthy seems to be a stretch.
For some consumers of organic and healthy foods, a generous chunk of whole grain bread can be the cornerstone of a nutritious meal, a staple bordering on iconic. Bleached white bread is rightfully condemned for its lack of nutritional value, but whole grains have long been praised as a good natural source of nutrition and fiber. The notion that wheat is unhealthy is definitely not the norm, but in the era of Atkins and South Beach anti-carb diets, people may be tending to think of wheat as junk food. Some are choosing to minimize starches altogether, while others partake in a gluten-free diet that allows more complex carbohydrates. Many are losing weight on these higher-protein, higher-vegetable diets, but nutritionists caution they may be missing out on important nutrients once grains are removed, such as B vitamins that are found in whole grain wheat.
Some people experience gluten sensitivity without knowing it. Melissa Diane Smith, a nutritionist and author of the book Going Against The Grain, warns that glutenous grains might be wreaking havoc on our health. "Gluten sensitivity is a hidden health problem that many Americans don't know they have," says Smith. "When a gluten-free diet is strictly followed, long-standing health problems clear up." This is obvious for those with celiac disease, but for the people who suffer subtler forms of intolerance, it could take years to discover sensitivity.
Claire Williamson, a nutritional scientist at the British Nutrition Foundation, disagrees that gluten sensitivity is more common than currently believed, and she stresses that wheat is an important part of the daily diet. "We would not recommend a wheat/gluten-free diet for a non-celiac sufferer," says Williamson. "Wheat forms a staple part of the diet, and avoidance of wheat is far from an easy task," she says. Most Western physicians and dietitians believe that in the absence of strong symptoms of intolerance, a gluten-free diet is unnecessary.
It may be a good idea to get checked for intolerance if you experience chronic digestive disorders that have gone undiagnosed, however. In a 2002 article in the peer-reviewed American Family Physician, Dr. David A. Nelson, Jr. of the University of Arkansas for Medical Sciences concluded, "Gluten-sensitive enteropathy commonly manifests as 'silent' celiac disease (i.e., minimal or no symptoms)." A blood test can determine if you have the antibodies that signify the disease is present. An intestinal biopsy verifies the presence of the problem. A gluten-flee diet promises relief.
Soo.....................What does this mean for me and my food choices? We're gonna keep eating it. We don't seem to have any sensitivities here. My recipes contain quite a bit of wheat and oats and I was starting to feel guilty about that. I'm over it.
E: The Environmental Magazine, Jan-Feb, 2005 by Kimberly Jordan Allen
While perusing the lunch offerings at a local health food store recently, I overheard the chef say to a customer: "You have to try my vegetarian lasagna. It is gluten-free, which is better for you, of course." I had heard that wheat and gluten sensitivities could cause health problems for some people, but calling these foods unhealthy surprised me. Could gluten actually be bad for us?
Gluten is the elastic, water-insoluble protein found in wheat and other grains such as rye, barley, kamut, spelt and oats. It is also found in a surprising number of products on supermarket shelves. Gluten is used as a thickener and binder in thousands of such products as soups, sauces (including soy sauce), candy, artificial cheese, pharmaceuticals and even envelope glue. In the typical Western diet, wheat is the primary source.
For someone suffering from celiac disease, also called celiac sprue or celiac enteropathy, all forms of gluten are toxic to the digestive system. This means sufferers must avoid gluten in every form. The protein causes an immunological reaction in the small intestine, resulting in the disintegration of the finger-like villi that facilitate the absorption of nutrients. People who have been afflicted with this condition for extended periods of time lose their ability to process food normally, thereby leading to potentially severe health problems.
Long misdiagnosed, due to a lack of education, new studies suggest that up to one in 133 people are afflicted with celiac disease. People can also go years without being diagnosed due to the multifaceted symptoms, which include diarrhea, gas, bloating, weight loss, water retention, constipation and dermatitis. Long-term effects of the condition are anemia, malnutrition, osteoporosis and cancer. Some people also suffer an immediate allergic reaction to wheat or gluten, and others say they just feel better without it. But to deem gluten simply unhealthy seems to be a stretch.
For some consumers of organic and healthy foods, a generous chunk of whole grain bread can be the cornerstone of a nutritious meal, a staple bordering on iconic. Bleached white bread is rightfully condemned for its lack of nutritional value, but whole grains have long been praised as a good natural source of nutrition and fiber. The notion that wheat is unhealthy is definitely not the norm, but in the era of Atkins and South Beach anti-carb diets, people may be tending to think of wheat as junk food. Some are choosing to minimize starches altogether, while others partake in a gluten-free diet that allows more complex carbohydrates. Many are losing weight on these higher-protein, higher-vegetable diets, but nutritionists caution they may be missing out on important nutrients once grains are removed, such as B vitamins that are found in whole grain wheat.
Some people experience gluten sensitivity without knowing it. Melissa Diane Smith, a nutritionist and author of the book Going Against The Grain, warns that glutenous grains might be wreaking havoc on our health. "Gluten sensitivity is a hidden health problem that many Americans don't know they have," says Smith. "When a gluten-free diet is strictly followed, long-standing health problems clear up." This is obvious for those with celiac disease, but for the people who suffer subtler forms of intolerance, it could take years to discover sensitivity.
Claire Williamson, a nutritional scientist at the British Nutrition Foundation, disagrees that gluten sensitivity is more common than currently believed, and she stresses that wheat is an important part of the daily diet. "We would not recommend a wheat/gluten-free diet for a non-celiac sufferer," says Williamson. "Wheat forms a staple part of the diet, and avoidance of wheat is far from an easy task," she says. Most Western physicians and dietitians believe that in the absence of strong symptoms of intolerance, a gluten-free diet is unnecessary.
It may be a good idea to get checked for intolerance if you experience chronic digestive disorders that have gone undiagnosed, however. In a 2002 article in the peer-reviewed American Family Physician, Dr. David A. Nelson, Jr. of the University of Arkansas for Medical Sciences concluded, "Gluten-sensitive enteropathy commonly manifests as 'silent' celiac disease (i.e., minimal or no symptoms)." A blood test can determine if you have the antibodies that signify the disease is present. An intestinal biopsy verifies the presence of the problem. A gluten-flee diet promises relief.
Soo.....................What does this mean for me and my food choices? We're gonna keep eating it. We don't seem to have any sensitivities here. My recipes contain quite a bit of wheat and oats and I was starting to feel guilty about that. I'm over it.
Sweet and Sour Turkey Patties with Brown Rice
24 oz of very lean ground meat (turkey, chicken, elk)
1 cup oats
1/3 cup low sodium chicken broth
3 Tbsp agave nectar
1/4 cup cider vinegar
1 tsp soy sauce
1/2 tsp garlic
2 tbsp corn starch
8 oz can crushed pineapple (drained, juice reserved)
water to make the juice = one cup
1/2 cup diced bell pepper
2 cups cooked brown rice
Mix meat, oats, and chicken broth. Shape into 8 patties. Fry in vegetable oil spray.
In a sauce pan, whisk together the agave nectar, vinegar soy sauce, garlic, cornstarch and the juice from the pineapple add water to make one cup of liquid). Bring to a boil and boil one minute. Add the crushed pineapple and the bell pepper.
One serving = 1/2 cup of rice, 1 patty, and 1/8 of the sauce
Number of Servings: 8
Calories: 261.0
Total Fat: 2.7 g
Cholesterol: 62.0 mg
Sodium: 218.4 mg
Total Carbs: 28.4 g
Dietary Fiber: 2.4 g
Protein: 28.6 g
1 cup oats
1/3 cup low sodium chicken broth
3 Tbsp agave nectar
1/4 cup cider vinegar
1 tsp soy sauce
1/2 tsp garlic
2 tbsp corn starch
8 oz can crushed pineapple (drained, juice reserved)
water to make the juice = one cup
1/2 cup diced bell pepper
2 cups cooked brown rice
Mix meat, oats, and chicken broth. Shape into 8 patties. Fry in vegetable oil spray.
In a sauce pan, whisk together the agave nectar, vinegar soy sauce, garlic, cornstarch and the juice from the pineapple add water to make one cup of liquid). Bring to a boil and boil one minute. Add the crushed pineapple and the bell pepper.
One serving = 1/2 cup of rice, 1 patty, and 1/8 of the sauce
Number of Servings: 8
Calories: 261.0
Total Fat: 2.7 g
Cholesterol: 62.0 mg
Sodium: 218.4 mg
Total Carbs: 28.4 g
Dietary Fiber: 2.4 g
Protein: 28.6 g
Another yummy pancake that feels like dessert!
Now that I know what I know about carbs at night, we splurge on our carbs on Saturday and Sunday morning and save dessert for special occasions. We all get our sweet teeth taken care of, but in a healthy way, and without that evening carb issue.
Hawaiian Pancakes with Maple Pineapple topping
1 cup quick oats
1 1/4 cups 2% milk
1/2 cup juice, drained from a 20 oz can crushed pineapple
1 medium banana, smashed
2 tbsp melted butter
1 1/4 cups whole wheat flour
1 tsp baking powder
1/4 tsp salt
1 1/2 tsp cornstarch
2 Tbsp maple syrup
1/2 cup reserved pineapple juice
drained pineapple from above
Mix oats, milk, juice, banana, butter, and eggs in a mixer until combined. Mix flour, baking powder and salt and mix into batter. Transfer batter to a 4 cup measuring cup and add water to make 4 cups total. Use a 1/3 cup measuring cup to make 12 large pancakes.
Mix cornstarch, syrup, and pineapple juice. Bring to a boil, stirring. Add crushed pineapple. Makes 1 1/2 cups.
One serving = 2 pancakes with 1/4 cup pineapple sauce.
Number of Servings: 6
Calories: 219.5
Total Fat: 7.5 g
Cholesterol: 85.1 mg
Sodium: 390.3 mg
Total Carbs: 32.3 g
Dietary Fiber: 2.6 g
Protein: 6.1 g
Monday, March 8, 2010
So..... I'm browsing for cookbooks on Amazon and....
I came across a GREAT book.....at least I think it's great because I LOVE what the author says on one of the pages I got lucky enough to see in the "Look Inside" portion. I'm waiting for the book through interlibrary loan right now, because I hate to buy a book, only to find out that I don't really love it after all!
Anyway, the book, should you wish to look it up, is called:
Feeding the Whole Family: Cooking with Whole Foods by Cynthia Lair, and Peggy O'Mara.
I like what the authors say on this ONE page because they think like me, of course. They say "to determine whether a food is whole or not, we must be conscious when making food choices" Didn't I say that?? The authors say that before we eat it, or even heat it up, or even put it in our cart, we need to think about where it came from. They run it through the following questions:
1. "Can I imagine it growing??" Marshmallows, diet soda, fruit loops? Yeah, hard to imagine them growing, isn't it??
2. "How many ingredients does it have? A whole food has only one ingredient--itself. No label of ingredients is necessary on simple ingredients like salmon, apples, and wild rice"
3. "What's been done to the food since it was harvested? The less the better. Many foods we eat no longer resemble anything found in nature. Stripped, refined, bleached, injected, hydrogenated, chemically treated, irradiated, and gassed, modern foods have literally had the life taken out of them"......."if it isn't something that you could possibly make in your kitchen or grow in your garden, be wary. For example, you can make tofu, but you can't make isolated soy protein."
4. "Is this product part of a food or the whole entity? Juice is only part of a fruit. Oil is only part of the olive. When you eat a lot of partial foods, your body in its natural wisdom will crave the parts it didn't get."
I'm going to add to her list.... egg whites are only part of an egg. An apple or potato without its skin is only part of an apple or potato. Obviously, this logic only goes so far. We don't want you eating egg shells or banana peels.....
5. "How long has this food been known to nourish human beings?...... Putting something on my toast or in my tea that the FDA just approved last month warrants caution......Most whole foods have been on the dinner table for centuries."
ISN'T THIS AWESOME????? I love these criteria. They are similar to mine, but written so much better and make more sense than all my ramblings.
Anyway, the book, should you wish to look it up, is called:
Feeding the Whole Family: Cooking with Whole Foods by Cynthia Lair, and Peggy O'Mara.
I like what the authors say on this ONE page because they think like me, of course. They say "to determine whether a food is whole or not, we must be conscious when making food choices" Didn't I say that?? The authors say that before we eat it, or even heat it up, or even put it in our cart, we need to think about where it came from. They run it through the following questions:
1. "Can I imagine it growing??" Marshmallows, diet soda, fruit loops? Yeah, hard to imagine them growing, isn't it??
2. "How many ingredients does it have? A whole food has only one ingredient--itself. No label of ingredients is necessary on simple ingredients like salmon, apples, and wild rice"
3. "What's been done to the food since it was harvested? The less the better. Many foods we eat no longer resemble anything found in nature. Stripped, refined, bleached, injected, hydrogenated, chemically treated, irradiated, and gassed, modern foods have literally had the life taken out of them"......."if it isn't something that you could possibly make in your kitchen or grow in your garden, be wary. For example, you can make tofu, but you can't make isolated soy protein."
4. "Is this product part of a food or the whole entity? Juice is only part of a fruit. Oil is only part of the olive. When you eat a lot of partial foods, your body in its natural wisdom will crave the parts it didn't get."
I'm going to add to her list.... egg whites are only part of an egg. An apple or potato without its skin is only part of an apple or potato. Obviously, this logic only goes so far. We don't want you eating egg shells or banana peels.....
5. "How long has this food been known to nourish human beings?...... Putting something on my toast or in my tea that the FDA just approved last month warrants caution......Most whole foods have been on the dinner table for centuries."
ISN'T THIS AWESOME????? I love these criteria. They are similar to mine, but written so much better and make more sense than all my ramblings.
Saturday, March 6, 2010
Fruit Slaw
All 5 of us loved eating this sweet summery side dish with our black bean burgers last night. What a great way to get cabbage into kiddoes!
3 cups Cole Slaw Mix
1 large granny smith apple, diced
1 cup crushed pineapple (drain juice and reserve)
1/4 cups dried cherries
1/2 cup low fat plain yogurt
2 tbsp honey
2 tbsp reserved pineapple juice
the zest of one orange
2 tbsp sunflower seeds
Mix slaw, apple, pineapple, and cherries. Mix yogurt, honey, pineapple juice, and orange zest. Stir to combine. Makes 8 1/2 cup servings.
click on image to see it bigger
Calories: 88.3
Total Fat: 1.3 g
Cholesterol: 0.9 mg
Sodium: 26.6 mg
Total Carbs: 18.6 g
Dietary Fiber: 1.7 g
Protein: 1.5 g
3 cups Cole Slaw Mix
1 large granny smith apple, diced
1 cup crushed pineapple (drain juice and reserve)
1/4 cups dried cherries
1/2 cup low fat plain yogurt
2 tbsp honey
2 tbsp reserved pineapple juice
the zest of one orange
2 tbsp sunflower seeds
Mix slaw, apple, pineapple, and cherries. Mix yogurt, honey, pineapple juice, and orange zest. Stir to combine. Makes 8 1/2 cup servings.
click on image to see it bigger
Calories: 88.3
Total Fat: 1.3 g
Cholesterol: 0.9 mg
Sodium: 26.6 mg
Total Carbs: 18.6 g
Dietary Fiber: 1.7 g
Protein: 1.5 g
California Black Bean Burgers
I give this recipe 5 stars, but I LOVE beans. You gotta like beans to like these burgers. You aren't going to fool anyone into believing that they are eating meat. At my house, 4of 5 family members liked this recipe a LOT. Bean lovers, all. The 5th (my 10 year old bean hater) actually gagged and ate a whole wheat bun with lettuce, tomato, and condiments for dinner, sans-bean burger.
2 cups cooked black beans (I put taco seasoning in the cooking water)
1 4 oz can diced green chilies
1 egg
1 1/4 cup whole wheat bread crumbs
5 whole wheat hamburger buns (170 calories each)
In food processor, mix beans, chile, egg, breadcrumbs until combined. Shape into 5 equal sized balls, and then shape into patties. Put cornmeal onto a plate and press both sides of the burger into the cornmeal. Fry in vegetable oil cooking spray until brown on both sides and firm. Serve on bun (calories included) with desired toppings.
click on image to see it bigger
click on image to see it bigger
click on image to see it bigger
Calories: 416.7
Total Fat: 4.9 g
Cholesterol: 42.5 mg
Sodium: 337.7 mg
Total Carbs: 75.8 g
Dietary Fiber: 9.4 g
Protein: 17.1 g
2 cups cooked black beans (I put taco seasoning in the cooking water)
1 4 oz can diced green chilies
1 egg
1 1/4 cup whole wheat bread crumbs
5 whole wheat hamburger buns (170 calories each)
In food processor, mix beans, chile, egg, breadcrumbs until combined. Shape into 5 equal sized balls, and then shape into patties. Put cornmeal onto a plate and press both sides of the burger into the cornmeal. Fry in vegetable oil cooking spray until brown on both sides and firm. Serve on bun (calories included) with desired toppings.
click on image to see it bigger
click on image to see it bigger
click on image to see it bigger
Calories: 416.7
Total Fat: 4.9 g
Cholesterol: 42.5 mg
Sodium: 337.7 mg
Total Carbs: 75.8 g
Dietary Fiber: 9.4 g
Protein: 17.1 g
If you have a Costco, buy this yummy stuff
A 2 Tbsp serving has 35 calories, 2 carbs, 3 fat, 1 protein. Here, you see it pictured with one cup of sliced cucumber and 3 oz leftover chicken breast. 267 calories, 9 carbs, 15 fat, 26 protein. With only 9 carbs, I think it would be a safe evening snack as well.
Here, I made an omelette with 2 eggs, 3 cups of spinach (diced and sauteed until it became about 1/2 cup; I'm always amazed by this, 1/2 tsp garlic, 1/4 cup mozzarella, and 1 tbsp of that yummy Greek stuff on top. 270 calories, 7 carbs, 16 fat, 23 protein.
Monday, March 1, 2010
Tex Mex Sloppy Joes with Corn and Peppers
1 lb ground elk or other VERY LEAN ground meat
1 large red onion, diced
1 red pepper, diced
1 yellow pepper, diced
4 tsp chile powder
1 tsp garlic powder
1/2 tsp black pepper
2 medium tomatoes, diced
the corn from 2 ears of fresh corn
1 tbsp low sodium tomato paste
1 cup water
2 tsp soy sauce
Brown ground meat. Add peppers and cover. Steam for 2 minutes. Add onion and cover. Steam for 4 minutes. Add remaining ingredients and stir. Cover and reduce to a simmer. Simmer 10 minutes.
Makes 7 one cup servings. Serve open face on whole wheat buns (calories for bun not included)
Number of Servings: 7
Calories: 159.6
Total Fat: 2.0 g
Cholesterol: 47.3 mg
Sodium: 153.4 mg
Total Carbs: 14.6 g
Dietary Fiber: 2.6 g
Protein: 22.0 g
1 large red onion, diced
1 red pepper, diced
1 yellow pepper, diced
4 tsp chile powder
1 tsp garlic powder
1/2 tsp black pepper
2 medium tomatoes, diced
the corn from 2 ears of fresh corn
1 tbsp low sodium tomato paste
1 cup water
2 tsp soy sauce
Brown ground meat. Add peppers and cover. Steam for 2 minutes. Add onion and cover. Steam for 4 minutes. Add remaining ingredients and stir. Cover and reduce to a simmer. Simmer 10 minutes.
Makes 7 one cup servings. Serve open face on whole wheat buns (calories for bun not included)
Number of Servings: 7
Calories: 159.6
Total Fat: 2.0 g
Cholesterol: 47.3 mg
Sodium: 153.4 mg
Total Carbs: 14.6 g
Dietary Fiber: 2.6 g
Protein: 22.0 g
Mexican Quinoa Bake
1/2 lb ground beef or turkey
1 Cup cooked pinto beans
1 can diced tomatoes
1 can corn, drained
1 can black olives, drained
2 C cooked Quinoa (instructions below)
1 C grated cheddar cheese
2 Tbsp Taco seasoning (equal parts garlic pdr, onion pdr, chili pdr, cumin, oregano)
Brown ground beef.
Cook Quinoa JUST like you would white rice. 1 cup quinoa, 2 cups water, bring to a boil, cover, reduce heat to a simmer and cook for 20 minutes.
Put quinoa in the bottom of an 8x8 casserole. Mix Meat, beans, tomatoes, and corn together. Spoon over top of meat. Sprinkle with cheese and olives. Bake at 350 for 20minutes.
Number of Servings: 8
Calories: 284.7
Total Fat: 15.4 g
Cholesterol: 38.9 mg
Sodium: 269.7 mg
Total Carbs: 37.0 g
Dietary Fiber: 5.1 g
Protein: 15.9 g
1 Cup cooked pinto beans
1 can diced tomatoes
1 can corn, drained
1 can black olives, drained
2 C cooked Quinoa (instructions below)
1 C grated cheddar cheese
2 Tbsp Taco seasoning (equal parts garlic pdr, onion pdr, chili pdr, cumin, oregano)
Brown ground beef.
Cook Quinoa JUST like you would white rice. 1 cup quinoa, 2 cups water, bring to a boil, cover, reduce heat to a simmer and cook for 20 minutes.
Put quinoa in the bottom of an 8x8 casserole. Mix Meat, beans, tomatoes, and corn together. Spoon over top of meat. Sprinkle with cheese and olives. Bake at 350 for 20minutes.
Number of Servings: 8
Calories: 284.7
Total Fat: 15.4 g
Cholesterol: 38.9 mg
Sodium: 269.7 mg
Total Carbs: 37.0 g
Dietary Fiber: 5.1 g
Protein: 15.9 g
Lasagna Primavera
12 whole grain lasagna noodles
4 Tbsp butter or olive oil
1 tsp garlic, minced
1 tsp Italian Seasoning
2 C fat free 1/2 and 1/2
1/2 C whole wheat flour
3 C cut broccoli florets
2 cups shredded carrot
1 green pepper, diced
2 C part skim ricotta
1/2 C parmesan cheese
1 egg
2 C mozzarella cheese
Cook noodles. To make alfredo sauce, melt butter and stir in garlic and seasoning. Stir in flour. Add fat free 1/2 and 1/2. Stir until thickened.
Mix ricotta, parmesan cheese, and egg.
Layer sauce, noodles, ricotta mixture, veggie mixture, and mozzarella. Repeat until ingredients are used.
Number of Servings: 12
Calories: 315.8
Total Fat: 13.1 g
Cholesterol: 56.9 mg
Sodium: 397.0 mg
Total Carbs: 35.9 g
Dietary Fiber: 5.7 g
Protein: 17.4 g
4 Tbsp butter or olive oil
1 tsp garlic, minced
1 tsp Italian Seasoning
2 C fat free 1/2 and 1/2
1/2 C whole wheat flour
3 C cut broccoli florets
2 cups shredded carrot
1 green pepper, diced
2 C part skim ricotta
1/2 C parmesan cheese
1 egg
2 C mozzarella cheese
Cook noodles. To make alfredo sauce, melt butter and stir in garlic and seasoning. Stir in flour. Add fat free 1/2 and 1/2. Stir until thickened.
Mix ricotta, parmesan cheese, and egg.
Layer sauce, noodles, ricotta mixture, veggie mixture, and mozzarella. Repeat until ingredients are used.
Number of Servings: 12
Calories: 315.8
Total Fat: 13.1 g
Cholesterol: 56.9 mg
Sodium: 397.0 mg
Total Carbs: 35.9 g
Dietary Fiber: 5.7 g
Protein: 17.4 g
Blueberry Apple Cobbler
Blueberry Apple Cobbler
2 cups frozen blueberries
one peeled, sliced apple or pear
2 tbsp agave nectar
2 Tbsp minute tapioca
sprinkling of cinnamon
1 cup whole wheat baking mix (listed in a previous post)
1 cup plain yogurt
1/4 cup agave nectar
one egg
pinch each of salt, cloves, and nutmeg
zest of one orange
Put first list into the bottom of a 8 inch square pan.
Mix second list and pour over the top.
Bake at 350 for 45 minutes until the top of the cake portion is cracking and no longer moist looking.
6 good sized servings.
Calories: 240.1
Total Fat: 8.0 g
Cholesterol: 54.3 mg
Sodium: 174.6 mg
Total Carbs: 39.2 g
Dietary Fiber: 4.1 g
Protein: 5.0 g
2 cups frozen blueberries
one peeled, sliced apple or pear
2 tbsp agave nectar
2 Tbsp minute tapioca
sprinkling of cinnamon
1 cup whole wheat baking mix (listed in a previous post)
1 cup plain yogurt
1/4 cup agave nectar
one egg
pinch each of salt, cloves, and nutmeg
zest of one orange
Put first list into the bottom of a 8 inch square pan.
Mix second list and pour over the top.
Bake at 350 for 45 minutes until the top of the cake portion is cracking and no longer moist looking.
6 good sized servings.
Calories: 240.1
Total Fat: 8.0 g
Cholesterol: 54.3 mg
Sodium: 174.6 mg
Total Carbs: 39.2 g
Dietary Fiber: 4.1 g
Protein: 5.0 g
Ezekiel Pancakes
1 cup Ezekiel Flour
1 cup milk
1 egg
1 tsp baking powder
1/2 tsp salt
2 Tbsp melted butter
1 Tbsp honey
1 tsp vanilla
1/2 tsp cinnamon
Mix thoroughly and add more milk if needed. Cook on a medium-hot sprayed griddle. Flip when bubbles in center begin to pop.
1 cup milk
1 egg
1 tsp baking powder
1/2 tsp salt
2 Tbsp melted butter
1 Tbsp honey
1 tsp vanilla
1/2 tsp cinnamon
Mix thoroughly and add more milk if needed. Cook on a medium-hot sprayed griddle. Flip when bubbles in center begin to pop.
Ezekiel Flour
I mentioned this in a much earlier post, but I've been doing some more experimenting, so I'll share more now. Ezekiel, in the Old Testament, was told to make a flour out of a combination of beans and grains and to make a cake with it. He lived on this cake, along with water, for nearly a year before other foods were again available to him. Here's a recipe that includes all the grains and beans mentioned in the bible verse, Ezekiel 4:9:
2 1/2 cups hard red wheat berries
1 1/2 cups spelt berries
1/2 cup barley
1/4 cup millet
1/4 cup lentils
3/4 cups mixed beans
mix all of this together and then run it through a grain mill.
Spelt is very similar to wheat but more expensive. I use all wheat, and I use hard white instead of hard red. Barley and millet are gluten-free grains. You can substitute other gluten-free grains like brown rice, quinoa, or amaranth if you prefer. As for the beans and lentils, use whatever dry beans you have. I have a bucket of pinto beans so I often use just those.
You can replace the flour in any recipe with Ezekiel flour to make it more nutritious. It will change the texture and flavor. In yeast breads, I've replaced 1/4 of the flour with desireable results. I've made pancakes with Ezekiel flour only, and they are a favorite around here. I told the kids the story about Ezekiel and they latched right onto it. They make for a very filling meal.
2 1/2 cups hard red wheat berries
1 1/2 cups spelt berries
1/2 cup barley
1/4 cup millet
1/4 cup lentils
3/4 cups mixed beans
mix all of this together and then run it through a grain mill.
Spelt is very similar to wheat but more expensive. I use all wheat, and I use hard white instead of hard red. Barley and millet are gluten-free grains. You can substitute other gluten-free grains like brown rice, quinoa, or amaranth if you prefer. As for the beans and lentils, use whatever dry beans you have. I have a bucket of pinto beans so I often use just those.
You can replace the flour in any recipe with Ezekiel flour to make it more nutritious. It will change the texture and flavor. In yeast breads, I've replaced 1/4 of the flour with desireable results. I've made pancakes with Ezekiel flour only, and they are a favorite around here. I told the kids the story about Ezekiel and they latched right onto it. They make for a very filling meal.
Easiest Whole Wheat Bread
click on image to enlarge
I have a giant loaf pan that holds both loaves. You'll probably make 2 smaller ones. This is how mine looks. See the tiny holes on top? They are from my instant read thermometer. And the white bubbles are BUTTER. Click on image to enlarge
Lemon juice in this recipe acts as a dough enhancer which gives bread a fine, light texture. Gluten, a natural protein derived from wheat, provides elasticity and strength, added texture, helps retain moisture, prevents crumbling, and extends the shelf life of the bread.
3 1/2 cups whole wheat flour (freshly ground hard white wheat preferred)
1/3 cup vital wheat gluten
1 1/4 Tbsp. yeast
2.5 cups hot tap water
1 T salt
1/3 C melted butter
1/3 cup honey (can use part molasses for depth of flavor)
1 1/4 T bottled lemon juice (or a crushed vitamin C tablet)
2 1/2 more cups whole wheat flour
Mix together first 3 ingredients with dough hook. Add water all at once and mix for one minute. Cover and let rest for 10 minutes. Add salt, butter, honey, and juice (or vitamin C) and beat for one minute. Add last flour, 1 cup at a time, beating between each cup. Beat for 6-10 minutes until dough pulls away from the sides of the bowl.
Preheat oven for one minute to lowest temp setting and then turn off. Turn dough onto oiled counter and divide. Shape into loaves into 2 standard-sized sprayed bread pans. Let rise in the warmed oven until dough rises above the top of the pans. Do not remove bread from oven; turn oven to 350 degrees and bake for 30-40 minutes, unitl the internal temperature is 200 degrees. Unwrap the end of a stick of butter and rub this all over the loaf to make the crust softer.
Servings Per Recipe: 32
Amount Per Serving
Calories: 99.7
Total Fat: 0.5 g
Cholesterol: 0.0 mg
Sodium: 1.3 mg
Total Carbs: 20.1 g
Dietary Fiber: 2.8 g
Protein: 5.5 g
To make a 2 loaf recipe of this bread every other day for 1 year, you will need 275 lbs of wheat ground into flour, 32 sticks of butter, 46 lbs of honey, 8 lbs of yeast, 61 cups gluten, 2 2/3 quarts of lemon juice or 52 vitamin C tablets, and 7 lbs of salt.
I have been known to substitute up to 2 cups of the flour in this recipe with "Ezekiel flour" which I'll elaborate on in another post.
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