Wednesday " Word"... Sugar

I came across this article http://www.foodmatters.tv/content/5-more-reasons-to-quit-sugar  and it brought sugar back to my attention. Talking about "Sugar" can not be mentioned enough. It is a very subtle and seductive ingredient in our food. I wrote about it earlier this year http://whole-food-living.blogspot.com/2014/02/thursday-3-tips-to-cut-down-on-sugar.html but I thought it worth mentioning again with the holidays approaching. Sugar is a hard thing to avoid and with Halloween, Thanksgiving and Christmas coming one month after the next, the choices are difficult.

A good tip to help bring awareness to the sugar that your consuming on a regular bases, is to read the label and just notice the amount of sugar per serving. And maybe go a step further and write down on a piece of paper for one day the amount of sugar and then add it up. This is not meant for a guilt trip, only to bring awareness, because we can't begin to change what we are not aware of.

Here are a few words to look for when reading a food label - looking for sugar:

• white sugar
• brown sugar
• raw sugar
• high fructose corn syrup
• corn syrup
• corn syrup solids
• malt syrup
• maple syrup
• pancake syrup
• fructose sweetener
• liquid fructose
• honey
• molasses
• anhydrous dextrose
• crystal dextrose

~ Look for more tips and ideas in the coming months to help with your  "sugar awareness" 

Tuesday "Try"... Gluten/Dairy Free Cornbreads

A few years ago I found (on Google) a really good homemade gluten/dairy free cornbread recipe. It has become a family and friends favorite. I have altered the recipe as I often do to accommodate my families dietary restrictions and/or to make it healthier. I made a big batch to bring to my sisters house for Thanksgiving last year for the many family members that had not tried it yet and "again" - it was a big hit!!! I wasn't able to leave until I handed over the recipe.

One day while at the grocery store, I came across this gluten/dairy free box mix of cornbread and wanted to see how it compared to mine and the kids wanted to give it a try. It was delicious and would probable use it again if I wanted the convenience, but for me personally it still had too much sugar. (The very first ingredient is sugar). But when something is homemade I have control over how much of an ingredient is used or not.

My Homemade Gluten/Dairy Free Cornbread Recipe

1/2 cup (non-GMO- if possible) cornmeal

1/4 cup ( or slightly less) sugar

6 TB rice flour

1 1/2 TB Tapioca flour

1TB cornstarch

1/4 tsp xanthan gum

2 tsp baking powder

1/2 cup dairy free milk

4 TB Earth Balance - natural buttery spread - softened

1/2 tsp vanilla (generous tsp full)

1 egg ( warmed)

Add dry ingredients ( first 7) in a medium size bowl

Add all wet ingredients ( last 4 ) to dry ingredients

Mix until all combined

Pour in 8x8 pan or make muffins

Bake 350 degrees for about 20 - 30 min.

( time will vary depending on what you cook it in and your oven)

* The recipe is easily doubled and can be frozen.

* I once made corn bread croutons with the leftovers

http://glutenfreerecipebox.com/gluten-free-croutons/

( This recipe used gluten free bread I just substituted corn bread cut in cubes )

ENJOY

You won't be disappointed!!!

Monday Mention ... Egg Substitutes

There are times when I'm low on eggs and want to conserve them so I don't have to go out to the store right then (or the farmers market that is only once a week) or I don't have enough eggs for a recipe, or I just want to experiment with other nutritional ideas that are available. The more you play with ideas the easier it becomes second nature when you want to create something with leftovers or needing to substitute for whatever your making/baking. There are other reasons to not use eggs, like eating vegan, you have a allergy or sensitivity to eggs or you have trouble with soy ( see my post on soyfree eggs http://whole-food-living.blogspot.com/2014/09/monday-mention-soy-free-eggs.html )

*Here is a link for eggless recipes - http://www.egglesscooking.com/egg-substitutes/

*The original source of the list below - http://www.theholisticingredient.com/blogs/wholesome-living/13568994-easy-egg-substitutions-a-how-to-guide

1 Egg Equals:	Best in:	Notes.
1/2 banana, mashed	Pancakes, cakes, breads	Very ripe bananas will add sweetness
1/4 cup applesauce or 1/4 cup ripe mashed pears	Breads, cakes, brownies	Avoid using more than 1/4 cup total in any recipe
1/4 cup natural or Greek yoghurt	Brownies, smoothies	Can cause final product to be heavier
2.5 tablespoons ground flax mixed with 3 tablespoons water, set in fridge for 10 minutes	Granola bars, smoothies	Adds earthy, nutty taste and chewy texture
1 tablespoon coconut oil mixed with 2 teaspoons baking powder & 2 teaspoons water	Gluten free baking	Adds fat to the recipe, can be tricky to work with
1 tablespoon chia seeds mixed with 3 tablespoons water, set in fridge for 10 minutes	Smoothies, baked goods	Binds and thickens
1/4 cup pureed prunes (or any high pectin fruit)	Breads, cakes, brownies	Adds sweetness to recipe
1/4 cup pumpkin, mashed (canned works well, choose BPA free cans)	Breads, brownies	Can be heavy
1/4 cup potato, cooked and mashed (sweet potato might be yum!)	Savoury dishes	Can be heavy
1 tablespoon agar mixed with 1 tablespoon water, whipped and chilled	Gluten free baking	Used to replace egg white only
1 tablespoon gelatin dissolved in 1 tablespoon cold water, add 2 tablespoons boiling water, beat vigorously until frothy	Gluten free baking	Binds and thickens

Monday "Mention".. Soy Free Eggs

I have been looking for soy free eggs for awhile and I finally found some at Davidson farmers market http://www.davidsonfarmersmarket.org/ and the farm is also local to where I live ( you can make an appointment to pick up at the farm). Since my daughter was little, she always had trouble with eggs and never wanted me to make them for breakfast if she had to go to school or somewhere because it bothered her stomach. But since eating the soy free eggs she can eat eggs as often as she wants. Most eggs come from places that feed there chickens with soy because it's cheaper. Soy free eggs are a little more expensive 5.00 a dozen instead of 4.00 ( These are fed some non-GMO corn).
So if you are local to Lake Norman, North Carolina and your looking for soy free eggs, here is your source http://eastofedenfarm.cmail2.com/t/ViewEmail/j/DA255D0DEC697570. Check out all the other goodies they offer and visit them on facebook and see the pictures of how the chicken and animals are raised.
Even if you don't need to eat soy free it is nice to pick some up occasionally to cut down on soy in your diet. You could use the soy free eggs for making scrambled eggs etc. and use the regular soy eggs for mixes.

Wednesday "Word"... Alginate

Alginate

(alginic acid, algin, sodium alginate, pacific kelp)

http://en.wikipedia.org/wiki/Alginic_acid

http://medical-dictionary.thefreedictionary.com/alginate

Bulking agent, emulsifier, fiber, stabilizer, thickener.  Brown seaweed-derived ingredient that can stabilize foam and act as a thickener in products like jellies, salad dressings, beverages, custards, ice cream, soups and cheese. Sodium alginate is the sodium salt form. Theoretically, due to its ability to trap dietary cholesterol in its gel-like structure, it may have cholesterol-lowering effects. Limited studies suggest it may create fullness or satiety, although this concept needs further testing. May cause allergic reactions in sensitive individuals.

*info from book: An A-Z Guide to Food Additives - Deanna M. Minich, Ph. D.,C.N.

Tuesday "Try"... Goal Planning

I try to home - make as much of my food and some non food items as I can, but with that comes  strategies, such as "goal planning." This past week I had been really really busy for about four days and the list of things I've been wanting to make, had become long. So as not to get overwhelmed I decided to set goals for the days that I had the time to accomplish one or more on the list. Some things on my list that I wanted to make in the coming week(s):

pesto

lara bars

master tonic

tinctures

granola

laundry detergent

planting fall seeds/garlic

chicken broth/chicken noodle soup

give away things already in piles ready to go

One of the things I need is garlic for my pesto and master tonic, so one goal is to purchase enough from the store and then I will be that much further along when I have time to get it done. I bought a few things the other day for granola, tinctures and chicken broth so I am now ready to make those when I have the space in my week. And with each thing made, it will last for weeks or months depending on what it is and that leaves me space, to home - make other things.

Here are the five steps to help you eat and live a healthier life and get done what you want:

1) Make a list of the things you want done in the coming weeks

2) Put them in order of priority.

3) Make another list of what you need to gather/purchase for the items and make a goal when you are able get them.

4) Look on your calendar and pick a day when you can - without being stressed - to accomplish making your item.

5) Repeat - with a new list of items

Monday "Mention"- Flourless...

Baking/Cooking without flour? 

Why you ask? It gives your body a small break from flour of any kind ( http://ezinearticles.com/?Why-Your-Body-Can-Do-Without-Grains---Including-Whole-Grains&id=3648259 ). And if you can make/bake, and it tastes good, why not! The internet is full of recipes to try your hand at baking/cooking without the use of flour. Here are five websites to get you started...

http://recipes.sparkpeople.com/great-recipes.asp?food=flourless

http://www.foodnetwork.com/recipes/claire-robinson/flourless-peanut-butter-cookies-recipe.html

http://recipeland.com/recipes/list?q=flourless

http://homecookinginmontana.blogspot.com/2011/03/flourless-bread-with-no-sugarmade-with.html

http://www.yummly.com/recipes/flourless-cooking

If you would like help reading labels, shopping and/or making meal planning easy contact me athttp://www.wholefood-living.com/contact.html

Milk Allergy vs Lactose Intolerance...

Milk Allergy is caused by a malfunctioning immune system. The immune system identifies milk proteins as harmful invaders and releases antibodies called immunoglobulin E ( lgE) into your bloodstream. These antibodies then release histamine which cause milk allergy symptoms. It is a true food allergy caused by an allergic reaction.

Lactose Intolerance is caused by your stomach's inability to properly digest lactose, a sugar present in milk. Your small intestine doesn't produce enough of the enzyme lactose.  The enzyme is essential for the digestion of milk and the milk nutrients. Instead of being digested, milk moves into the colon where bacteria ferments it, making fatty acid and gases which cause the unpleasant symptoms.

(Some) Symptoms of a milk allergy - 

skin rashes/irritations

hives

itching/itchy eyes

redness

swelling and tingling around the mouth

vomiting

diarrhea 

stomach ache

runny or stuffy nose

sneezing and coughing/wheezing

(Some) Symptoms of Lactose Intolerance -

gas

bloating

abdominal pain

nausea

diarrhea

If you are lactose intolerant there are over the counter remedies like "lactaid" that provide the lactase enzymes you need. There are dairy products on the market that have added enzymes as well. 

If you have a milk allergy your options are only to not ingest milk and use the non-milk substitutes like, almond, soy, coconut or rice milk and non-dairy cheeses.

Some people can only have an allergy to one milk protein called whey.

Here is a list of other words to look out for, that mean "dairy".  Reading your food labels, you will discover "milk" you didn't even know hiding in the foods you eat.

http://www.godairyfree.org/dairy-free-grocery-shopping-guide/dairy-ingredient-list-2

A few sources of non dairy calcium rich foods -

Almonds

figs

Beans

Carrots

Pecans

Raisins

Brown Rice

Apricots

Garlic

Dates

Spinach

Sesame seeds

Brazil nuts

Cashews

Papaya

Avocados

Celery

*Note - my daughter had a milk allergy when she was a very young infant ( about 1-3 months old) and was only nursing at the time. The milk she was ingesting came from the milk that I was drinking. What you eat/drink does comes through breast milk. So when I stopped drinking milk she felt much better.

If you would like help reading labels, shopping and/or making meal planning easy contact me athttp://www.wholefood-living.com/contact.html

Friday "Fun" - Freeze Pops...

Homemade Freeze Pops

I came across these "Zipzicle" http://www.amazon.com/Zipzicle-Patent-D614043-Zip-Top-Ice-Pop/dp/B00CE1PQDE  and it reminded me of childhood fun. My children are older now, but with it being the middle of summer, I thought they would be a FUN cool treat for any age.  I love the idea that I can fill them with whatever I want and I know what the ingredients is. No dyes of any kind and even though they have some sugar each one has very little over all. They were inexpensive to purchase and reusable! If your looking for some different ingredients ideas just look online. Be creative and share what you filled yours with!

If you would like help reading labels, shopping and/or making meal planning easy contact me athttp://www.wholefood-living.com/contact.html

Company/Product Review...

http://www.abesmarket.com/try/

I came across this company (as most of my finds, through something else I was searching) and I loved the idea that you could try up to three products a day for only $2.00 each with FREE shipping. Each product has a "info" button that allows you to click and see - an overview, the qualities the product has ( non- GMO etc.), ingredients, reviews and meet the seller. They are only looking for your feedback on the product. I love reviewing products!

Years ago I use to belong to a natural/organic food coop and we would order and divide items up so we could sample and try different things we wouldn't ordinarily purchase. It was so much fun and this company brought back some of that excitement. There are so many products on the market and it's nice to try with minimal commitment. And I thought they did a nice job with the packaging, I found it very appealing!

Here are the two things I picked to try:

I picked this because I thought the combination was really intriguing - cashew, cumin, cauliflower, coconut. And Indian flavor ~savory, not sweet. 

The full list of ingredients:

Cashews, brown rice syrup, tapioca syrup, cauliflower, lentils, coconut, coconut oil, potatoes, peas, mangoes, tomato powder, vegetable glycerine, sea salt, turmeric, onion, chili pepper, ginger, cumin seed

The first thing I tasted was the turmeric combined with broken up cashews and a slight sweet stickiness from the brown rice syrup and a nice soft texture. Other then that I couldn't really taste anything else. The turmeric has a strong presence which is not necessarily bad, but I think because it is so strong you lose some of the other flavors. I would have liked for the mango and ginger to be a bit more prevalent. 

Over all ~ I love the creative combination and uniqueness!

I picked this because I loved the way chocolate chip + macaroons sounded. Plus it was gluten and dairy free which is always a "plus" in my world!

The full list of ingredients:

organic coconut, organic raw agave, almond flour, non-gmo dark chocolate chips, ( unsweetened chocolate, cane sugar), organic extra virgin coconut oil, natural fair-trade vanilla flavor ( alcohol-free), organic vanilla bean, himalayan crystal salt and love!

( the last ingredient was my favorite!!!)

These were very good. My daughter and I had them gone in a matter of minutes. I personally would have liked a few more chips in each cookie and they were just a wee bit oily feeling (from the coconut oil) but it certainly didn't stop me from enjoying them!

Over all ~I would eat them again.

It was fun to try different things ~ 

Tuesday "Try"... Okra

Okra

A friend gave me some okra from her garden last year and I have to say I'd never really eaten fresh okra before then, and only knew of the slimy stories that come along when someone mentions the word "Okra." So when I was at the farmers market this past Saturday, I saw this okra and it was so beautiful AND organic. Okra is typically green but don't be afraid to try the same food in a different color. I just bought a few to play with and try something new with it ( now that I have fond memories of eating okra). I found a simple recipe... Just wash and cut the okra in slices.

Then cook some onion, diced fresh garlic, cumin, and red pepper flakes in oil ( I used some homemade beef broth I'd just made a few days ago. More about that in another post to come) until slightly done.

Then put the sliced okra in with the onion mix and continue to cook until the okra in tender as you like it. I left it slightly undercooked. I didn't want it to be to mushy. It was really really good. A nice summery side dish to add to any meal. I can see where this dish could have a lot of different spices added to it, depending on what you were pairing it with. Don't be afraid to play with your food!

If you would like help reading labels, shopping and/or making meal planning easy contact me athttp://www.wholefood-living.com/contact.html

Is is Natural?

Drying Vanilla Beans

As your reading labels, you often come across these two confusing words ~ Natural Flavors and Natural Flavoring, and what is the difference between the two? Here is some information that might help when trying to decide which is which in the food your eating. Because when were informed we can make different choices.

The term natural flavors is often used interchangeably with the term extract. A natural flavor or extract is generally made from a natural ingredient; for example, natural lemon flavor or lemon extract is made from lemon oil, and natural vanilla flavor or pure vanilla extract is made from real vanilla beans. the term natural flavoring refers to substances that are made in a laboratory that have the same or similar chemical formulas and flavors as a natural food, but are not derived from real foods as extracts are. They cannot contain any substances that are also contained in artificial flavorings.

* Excerpt From the book: The Science of Skinny-start understanding your body's chemistry- and stop dieting forever  Author: Dee McCaffrey CDC

If you would like help reading labels, shopping and/or making meal planning easy contact me at http://www.wholefood-living.com/contact.html

Compost...

As hard as I "try" sometimes, things slip by and I loose and waste a whole batch of greens. So I give myself the space to allow that to happen and know that all is not lost because it will go into my compost pile and begin again.

So the moral of the story is "stuff happens" and it's okay. We just pick up were we left off and keep going. And with the awareness we can be more mindful to maybe freeze or prepare it sooner then later next time.

\\

Power of Suggestion...

Good and Plenty...

Someone gave me these garden grown cucumbers because they felt like the had plenty to share, and I was overjoyed! So as I was making this salad http://www.foodnetwork.com/recipes/rachael-ray/tomato-onion-and-cucumber-salad-recipe.html ( I left off the olive oil) I got to thinking about the power of suggestion. What if those who had a garden or even if you go to the farmers market and bought a few extra things, and gave that extra to someone you know that maybe doesn't cook much or could just use something nutritious to eat?. You never know what that might spark, through the power of suggestion.  It could inspire them to want more healthy choices, they might ask you about the food, and it doesn't need to be delivered with a speech. When something is given with love from one heart to another ~ "it's all good."
If you watch TV or read a magazine, you know the power of suggestion that lingers there. So why not try and offer a healthy suggestion and see what power it has.

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Smoothie... with a warning!

Almond Joy Smoothie...

WARNING!

This too could happen to you... After you make one you can't stop thinking about the next one!

My daughter is working at a place that makes smoothies and juices and so I get try a lot of different ones. But I have to say the one I am slightly obsessed with is called, Almond Joy. Here is a link from one that is similar http://www.edibleperspective.com/home/2013/3/28/almond-joy-smoothie-milkshake.html. One of my favorite combinations of sweet favors is peanut butter and chocolate. Oh how I've missed my Resses since going dairy free. There are times when I just grab a spoon of peanut butter and put a pile of chocolate chips ( dairy free ) on top and eat! So this smoothie works wonders for me. It has become my go to breakfast smoothie. I use sugar free almond butter in so it's full of protein and it keeps me full still lunch. Smoothies are great, because you can add in all kinds of stuff. Sometime I add in flaxseed and/or avocado for extra filling. Here is my version of Almond Joy smoothie ...

1 cup unsweetened almond milk or 1/2 cup almond milk and 1/2 cup coconut milk

1 Tb of cocoa powder

1 frozen banana pieces - really ripe ( keep cut up in freezer )

2 Tb of unsweetened almond butter

2 Tb cacao nibs

1 Tb chocolate chips

( makes one serving)

* you can add: 

toasted coconut

avocado 

more chocolate chips

Peanut Butter chips ( if not dairy free)

flaxseed/chia seed

Peanut butter

any other kind of non dairy milk

Chocolate non dairy milk

dairy milk ( if not dairy free)

The ingredients in my Almond Joy, keeps the sugar very low - The only sugar I have is one tablespoon of chocolate chips and natural sweetness from the banana. My measurements are not exact, so use your best judgement and taste before you pour incase you think it needs more of something.

Building Healthy Food Habits...

Habit - an acquired behavior pattern regularly followed until it has become almost involuntary.

We as humans build habits. Some are better then others, but the good news is, we can change them! But what often happens when we evaluate our habits and the ones we would like to change, we try to tackle to much at one time and become overwhelmed and quit ( along with feeling like a failure). So how do we change our eating and have success? One small habit (step) at a time. Just pick ONE thing for your health you would like to do different. Here are a few ideas:

~ Eat a Fruit or Vegetable at every meal

~ Walk one day a week 

~ Replace one drink with flavored water

~ Sprinkle a little less salt and instead sprinkle an herb on your food

~ Get to bed 15-30 minutes earlier once a week

~ Plan a couple sweet treats for the week

After you have decided what it is in your life you would like to change, focus only on that one thing and see how you feel. It takes time to retrain our brain through repetitive behavior so when you feel you have established a routine that feels successful, then move on and incorporate a new habit you want to change. Or if you feel like you could handle more then one, try it and do what feels right to you and your body. Most important "be patient and kind" to yourself when your in the middle of change. We will slip and fall but that's okay. Just pick yourself up and keep going.

If you would like help evaluating where to start and what steps to take, I can assist you in your success.

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Tuesday "Try"... Conscious Eating

Try and pick one meal in your day that is not distracted by, TV, cell phones, phone calls, emails, reading, or even conversations and try to consciously eat that meal. Pause ~ take a moment to really look at the colors, smell the aroma that rises up from your plate, feel the work and care that was put into preparing it ( even if it was yourself). Bring your awareness to each small bite and consciously chew and taste your food. Feel the appreciation for the abundance that this meal is on your table and take a breath before the next bite.

Just give it a "try" ~ One meal ~ one try...

Tuesday "Try"... Nurturing Yourself

Do you need permission to take a little time in your day, week or month for "nurturing yourself?" 

     Eating healthy is one component to keeping our bodies nourished, but nurturing our spirit, that part of us that feels overworked, forgotten, unappreciated, needs a little TLC as well. There are times in my life when I forget to give myself permission to do that little extra, "just for me." But when I forget, I am reminded through, something I read in a book, a friend who inspires me with her actions or words, a show I saw on TV, a recording I was listening too, a conversation with my children, music I hear, or a walk in nature. But there was a time in my life when I actually needed a friend to say "I give you permission to take care of yourself. And when you allow that time, you unknowingly offer that same gift to those around you - So if you need that permission in your life today...  

Then I'm here to give you that... Go and be nourished! 

( it doesn't have to be a weekend away ( of course that would be awesome if you can), but it's like when your trying to eat healthy - start small, pick an idea that you know can be accomplished. Here are a few of my favorites:

~Taking that extra moment in the bathroom

~Having a special treat that you wouldn't normal do ( I like to stop in our local bakery for a Gluten/Dairy free treat that I don't have to make and when it's gone it's gone and I don't have the leftovers lingering around)

~Take an epsom salt bath ( the package says only to stay in for 20 min. so you don't have to feel guilty, plus it sooths tired muscles etc), and light some candles even if it's in the middle of the day.

~ Go out in your back yard and take your shoes off and connect with mother nature.

~Make something really easy for dinner, leave the dishes until later or the next day and take the extra time to read or just relax

Find what works for you with your time and schedule, but the most important thing with whatever you choose, do it with LOVE ( and remember you have my permission)!

GO AND BE NOURISHED

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Thursday "Tip"... Cheese - Cellulose?

What to do with a block of cheese?

It's so easy to pick up that bag of shredded cheese ( I'm guilty of it too), but buying a block of cheese is cheaper per pound and healthier because the packaged cheese contains cellulose, http://www.foodrenegade.com/would-like-some-wood-pulp-your-shredded-cheese/ that is used as a food stabilizer ( read more about it in the attached link). You can shred the whole block at one time and put it in a container (it will keep) and it's ready just like if you bought it pre-packaged or make cubes or cheese sticks for snacking with crackers. It's the little changes that add up to saving money and your health!

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Tuesday "Try"... Small Comparisons

     One way to incorporating healthier choices is to start with "small comparisons." Every time you go to the grocery store pick one item you normal buy and compare it to a healthier choice. Start making a list ( one item at at time) so you can see the price difference and if/when you go to another store or see a sale you will be more aware of a good deal, plus when it's written down, you don't have to remember it again. This will help you decide what items you feel are worth the extra difference. 

      I picked a few items that I compared when I was at the grocery store to show you. The prices will vary from store to store but comparing will give you a general idea so you can make more informed decisions and "choose" healthier. You may be surprised at the small difference in some of the items that you weren't even aware until you compared. And when you find them on sale, (if your able) buy more them one.

Store Brand 1 lb butter - 3.44
Name Brand 1 lb butter - 4.39
Store Brand Organic 1lb butter - 4.99 ( on sale for 4.49)
Earth Balance 15 oz Non-butter - 3.69

Pillsbury cinnamon. rolls - 3.09 (hydrogenated oils etc)
Immaculate cinnamon rolls - 3.29 ( not organic but no hydrogenated oils, no corn syrup, etc.)

Kraft Mac and Cheese 11oz. - 2.99
Annie's Mac and Cheese 11oz - 2.29 (organic ingredients )

Skippy Natural Peanut Butter  15oz - 2.69 (non hydrogenated oils or corn syrup)
Smuckers Natural Peanut Butter 15oz - 2.99 (non hydrogenated oils or corn syrup)
Organic Smuckers Peanut Butter 15oz - 4.19

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

How Does Your Garden Grow?

This is one view of my containers.

These are my blueberries bushes.

        I came across this link the other day http://brownthumbmama.com/2014/04/start-vegetable-garden-25.html about starting a vegetable garden for $25.00. So I thought I would share what I'm doing in my own backyard.
        For years I had an organic square foot garden and this past year a new neighbor moved in and decided to use lots of chemicals to try and get rid of ivy that was growing on his side of the fence (coming from my yard). Can't say I blame him, but at that time we were having non stop rain and all the chemicals ran down onto my lawn, garden, flowers and plants I had put in the ground. Lost almost everything! I was very discouraged but not out, so I decided to container garden. I'm using containers       I've had around my house and ones I hope to can find from family and friends, plus the dollar store has containers as well. You don't have to have a lot of money to grow your own herbs and vegetables. One thing I do for seeds, is buy them a few here and there ( or you can ask friends and neighbors to share if there is extra) that way the expense is spread over time.
        Right now I only have some herbs started and will continue to plant vegetables in the coming weeks. Growing a garden always gets me excited... there is NOTHING better then fresh whole food from my own back yard. So get a few containers, plant a tomato, a pepper a few fresh herbs then you will have all you need for that tomato sauce your going to make when your harvest is ready!!!

Another view... I have a few strawberries in the hanging basket.

You can follow me on https://www.facebook.com/WholeFoodLiving

and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!

Tuesday "Try"... Skinny dipping

Homemade Hummus

Looking for something to dip your naked vegetables or chips in? 

Try homemade hummus! 

http://allrecipes.com/Video/172/How-to-Make-Hummus/Detail.aspx

     I have to admit, I've never made it before, but it was SO easy and really good!! And like a lot of my cooking, I didn't make it all in one day. When I made dinner (and with planning to make hummus on my mind) I decided to cook the chickpea's ( you can use canned, but I like to use fresh when possible) and then put them in the refrigerator until the next day when I had more time. I also made a double batch so the next time I want hummus that part is already done. 

      Hummus is one of those foods that you can do so much with. You can taylor it to your liking, with extra garlic, hot chili peppers etc. You don't even have to use chickpea's (garbanzo beans) - try making a bean free hummus with, spinach, beets, cauliflower or carrots. Even the traditional recipe you can played with like, extra tahini, lemon juice etc. just taste and adjust.

       Try making hummus to take to a party, spread it on your sandwich or hamburger bun instead of mayo, turn it into a salad dressing with vinegar, salt and pepper, or just have something yummy and healthy to use as a dip. The idea's are endless... google it!

       A few health benefits are: there high in fiber, minerals and vitamins (manganese, zinc, magnesium, copper and iron) and lots of protein. And it only takes a few ingredients, a blender or food processor and a desire. 

http://www.foodnetwork.com/recipes/alton-brown/hummus-for-real-recipe.html

2 cups of cooked chickpea's (garbanzo beans)

2 cloves of garlic

1/2 tsp. salt

4 Tb. freshly squeezed lemon juice

1/8- 1/4 cup water

1/3 cup tahini

1/8-1/4 cup extra-virgin olive oil

(This is my adjusted recipe from the original link posted above)

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Tuesday "Try"... Mochi

Mochi is a traditional Japanese food made from a special short-grain sweet rice. It's steamed then the rice is pounded to accentuate its chewy texture and nutty flavor.

I found a cinnamon raisin Mochi the other day marked down, so I thought why not give it a try ( there is a plain flavor available too). The recipe on the back of the package was, Raisin Cinnamon Mochi Danish that I decided to follow and see what happened, but Pinterest is full of ideas for what to do with Mochi. I even saw one idea to make waffles.

This is what it looks like when you take it out of the package.

The recipe said to cut 2 inch squares and follow baking instructions

Preheat oven to 450 degrees

Place pieces at least 1 inch apart on a baking sheet

Bake 8-10 minutes, until Mochi pieces puff up and brown.

Here is what they look like after they come out of the oven.

The recipe said to remove them from oven, let cool and take a sharp knife, cut a slit in one side of each Mochi pocket and stuff with cream cheese, nuts and honey.

I didn't have cheese or non-dairy cheese on hand, so I used peanut butter, honey and chopped up some walnuts. I'd like to try the cream cheese ( non - dairy for me) next time. It would add a very nice contrast that the peanut butter didn't. But it was still really good, easy and fun to play around with. 

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and visit http://wholefood-living.com/index.html to see how I can help you on your way to a healthier you!