Monday "Mention"... Revisit - Feingold Diet

 

       Almost two years ago one of the first post I wrote was about the Feingold Diet http://whole-food-living.blogspot.com/2013/05/is-your-pantry-making-you-sick.html. Don't let the word "diet" keep you from absorbing this valuable information. It was what brought my, now 33 year old son back a life of joy. If you feel you have tried everything you can think of, everything people have suggested, everything you've researched and read about and you know in your gut that your child's behavior and actions are not who they really are... look into this. Give it a try! It may not be the complete answer but I think you will notice a difference and your child(ren) will too. There is a facebook page to help with questions and support, so you don't have to go it alone. If you had a friend you could go on this journey with you, purchase the information and share, all the better.
       This is also where my journey to Whole Foods began. It wasn't something that happened over night It was one recipe, one decision at at time and I am still learning and making different choices for my health and the health of my family everyday.

Wednesday "Word"... Jar

http://www.pinterest.com/savorthethyme/food-in-a-jar/

http://www.pinterest.com/mom_md/food-in-a-jar/ 

http://www.huffingtonpost.com/2012/07/25/meals-in-a-jar_n_1699545.html 

     I use a lot of jars to store my food in, in an effort to use less plastic. Some are Mason Jars and some are just jars that I've cleaned out after the peanut butter, salsa, jelly is gone.  I also like to use them to carry my snack or a meal when I am going out. The links above gives you lots of ideas for breakfast, lunch, dinner, and even gifts that can be made and stored in a jar.

      Its about trying new ideas, experimenting with new ways to "play" with your food. Let it be fun and exciting and as always, if it this doesn't work for you... take what you like and leave the rest. But try one or two recipes and see what you think. This would be a fun project to do with some friends or your kids. Or plan your family and friends birthday gift - in a jar!

Saturday "Supper"... Enchilada's

 

 http://www.cooking-mexican-recipes.com/cheese_enchilada_recipe.html

     This is what I'm making for dinner and I found a website ( link above - has videos too) to make my own Enchilada sauce. The ones in the store are not appealing ingredients or taste wise. So as I often do in my kitchen I go on the hunt for a recipe to make myself. I love sauces because you can make a double batch and then next time the only thing you have to do is defrost and use. You could even double the enchilada's and freeze!
      Don't forget the refried beans, spanish rice, a coleslaw, guacamole or whatever you and your family like to go with it. Use what you have available to fill your enchilada's - cheese, chicken, beef, onion, peppers etc. It's an easy dish to make for a no-meat day.

Saturday " Supper "... Soup

 

http://www.101cookbooks.com/archives/persian-yogurt-soup-recipe.html

 Persian Yogurt Soup

If you are dairy free you can substitute the regular dairy yogurt with plain coconut or almond yogurt and Earth Balance for the butter. Don't let your different dietary needs stop you from making a recipe.

 Here are a few links to play with the idea of soup and see which ones will soon be on your families favorite list of meals.

 http://www.simplysoups.com/

http://www.foodnetwork.com/topics/soup.html

http://allrecipes.com/Recipes/Soups-Stews-and-Chili/

Friday "Food Facts"... Acorn Squash

Acorn Squash

... an edible gourd that grows on a vine. It is considered a winter squash but is of the same family as the summer squash - zucchini. Squash seeds have been found in ancient Mexican archeological digs dating back from somewhere between 9,000 and 4,000 BC. and the term acorn squash first appeared in print in 1937.

...It is also know as the pepper squash or Des Moines and it is the more nutritional dense then any of the other summer squashes. The acorn squash has significant levels of Vitamin C, vitamin A, thiamin, pantothenic, acid, and other B-family vitamins, and it's range of minerals are magnesium, potassium, iron, copper, phosphorous and calcium.

... it is know to give your immune system a boost, improve visual health, skin health, blood pressure, digestion, and strong bones.

Here is a link for recipes and ideas to make with acorn squash - http://www.foodnetwork.com/topics/acorn-squash-recipes.html

Monday Mention... Sugar

       With the start of the New Year and the Holiday's behind I thought it would be a good idea to re-visit the topic of sugar. Here is a post I wrote last year giving you three helpful tips. http://whole-food-living.blogspot.com/2014/02/thursday-3-tips-to-cut-down-on-sugar.html . Let this be a year of bringing awareness not judgement to the food you eat and the food you feed your family. When you start reading labels look at the amount of sugar per serving. For example: if the box or can says 9 grams per serving which is 2 Tb and you know you are going to consume far more then 2 tablespoons when you eat this, then be aware and decide to choose another product with less sugar per serving or use less of the product you want. And it is far better to just eat less of the full sugar product then to consume any "sugar-free."

        But remember - It all adds up - each condiment, each dessert, each yogurt, each glass of juice/soda, breakfast, lunch, dinner choice in one day can amount to a lot of sugar. There are unsweetened options our there, and even picking a few will cut down on your consumption. Be patient, it will takes at least a week or two to allow your taste buds to adjust to less sugar on your palette. One choice at a time...

Listed below are a few articles/video on the subject of sugar:

http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html

http://www.evolvingwellness.com/essay/health-effects-of-sugar-on-your-body-the-bitter-truth

http://www.prevention.com/prevention-videos/16-sneaky-sugar-sources

http://www.livestrong.com/article/506326-what-effects-does-eating-too-much-sugar-have-on-the-body/ 

Monday Mention... Re-visit Food Traditions

 

          A while back I wrote a post http://whole-food-living.blogspot.com/2013/10/food-traditions-and-their-benefits.html  about making food traditions with your family ( that could be or include your cousins, nieces, nephews, sisters, friend etc.) so I thought in this New Year I would re-visit the idea. My children are getting older and sometimes what we once did is not possible anymore so we are starting to create different ones. Like my oldest son who is now married and expecting their first child, has come up the last couple years on Christmas morning and I've made us all a big breakfast. So that is fast becoming our tradition and as my granddaughter arrives I'm sure there will be more exciting and new ones that will be handed down. I've also started years ago, since my oldest son left the nest, cooking him a meal to take home on the days when he comes to visit through out the year.
          You don't have to be a person who loves to cook or even enjoys being in the kitchen. Don't let feeling like it has to be a " Martha Stewart" kind of thing hold you back.There is always "Google and Pinerest" to help with ideas and there are awesome things at the grocery store, specially shops, or even your farmers market that would work just fine. It's never to late to start and traditions are not only for the holidays. So do what makes you happy and with love and there can be no result other then it's "a good thing."

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!!!

Tuesday "Try"... Food Swap

Change comes in small doses. Take what your family is already eating and "try" a food swap. Below are some ideas and a website to help you start swapping! Don't get overwhelmed, just try one swap a week and before you know it, a habit is formed.

*Try grilling meat instead of frying

*Brown rice instead of white or start with half brown and half white

*Open face sandwich - use one piece of bread instead of two

*Make soup once a week instead of a meat dish (put all ingredients in a crock-pot)

*Dip veggies in dip instead of chips

*Incorporate veggies whenever you can ( like in your meatloaf - no one will notice)

*Use avocado instead of mayo

*Eat a whole piece of fruit ( like an apple) rather then apple juice 

Here are 50 more healthy food swap ideas

http://www.womansday.com/health-fitness/nutrition/50-Healthy-Food-Swaps

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"... Homemade Cereal

Vanilla Almond Cereal Puffs

http://www.runningtothekitchen.com/2014/01/vanilla-almond-cereal-puffs/

This is my version of the Vanilla Almond Cereal Puffs. And for those who know me best, know that I use whatever I have on hand and what works for my family. I love taking an idea and playing.

I mixed together, the almond flour, gluten free all purpose flour ( which I didn't have, so I used part potato starch and part tapioca starch), rice flour, vanilla ( extra because I'm not fond of almond extract), half of the amount of maple syrup ( used for the other half of the liquid was coconut milk), a little honey, plain coconut yogurt and coconut oil.

You just put all in the food processor and mix. It seemed a bit wet so I just added a very small amount of coconut flour ( but any flour would do) and blended again - Perfect!

Then you roll them into little balls. I would make them even smaller then I did next time. You bake them for about 12-15 min. 

Magic... You have cereal! It was fun and easy to make, well except for all the rolling. I wish I had known about this recipe when my children were little. They make a great little snack too.

Had a few with some almond milk.

This recipe sparked my interest in seeing what other cereal I can make ( besides my homemade granola). I LOVE making my own food. So keep coming back, because you never know what I will be making next!

My Version of - Vanilla Almond Cereal Puffs

1/2 c almond flour

1/4 c potato starch

1/4 c tapioca starch

1/4c rice flour

2 tsp. vanilla

1/8 c maple syrup

1/8 c coconut milk

honey ( about 1/8 cup or less)

1 Tb. coconut yogurt

1/2 Tb. coconut oil

Blended all in food processor and rolled in small balls. I put them on parchment paper on a cookie sheet in a 350 degree oven for 12-15 min.

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!

Holiday Adjustments...

       The holiday season brings with it, recipes of family favorites both old and new. But when you are trying to avoid that certain ingredient because of wanting to be healthier or for dietary reasons, it can leave you feeling confused.
        One of my favorite pie's is pumpkin whether it's for Thanksgiving or Christmas ( I'll take one for both ) and having to avoid gluten and dairy, I have to say I hadn't been as eager to make it as much as I once did... Until I learned to "adjust" my ingredient and realizing it was just as good as I remember. The more you exchange ingredients the more your palate becomes accustom to the taste. A lot of times the difference is so subtle that you don't even notice. Below is my mothers Pumpkin Pie recipe I grew up making every year. I only made a few minor "adjustments" with the ingredients and I was a little too happy with the results, as you can see from the last couple of pieces left in the pie pan.

Mom's Pumpkin Pie ( original recipe)

1 1/2 cup pumpkin

3/4 cup sugar

1/2 tsp. salt

11/4 tsp. cinnamon

1/2 tsp. ginger

1/4 tsp. nutmeg

1/4 tsp. cloves

3 beaten eggs

1 1/2 cups milk

1 - 6oz can ( 2/3 cup) evaporated milk

 1- 9 in pie shell

Combine pumpkin, sugar, salt, spices. Blend in eggs, milk, and evaporated milk. Pour into pie shell. Bake 400 degrees for 50 minutes or until knife is clean.

* my "adjustments"

~ 1/2 cup of organic coconut sugar ( which makes it a bit darker in color)

~ no nutmeg

~ 2 cups of organic coconut milk in a can ( used a little less because when exchanging non dairy milk for regular milk, it sets up better is you use a little less

~ And a store bought pie crust... because there is nothing wrong with making life easier!

This is the store bought crust I purchased at Earthfare. When we took our first bites - almost right out of the oven the crust seemed a bit tough. But the next day it actually softened with the moisture from the filling.

The pie looked beautiful going in the oven and it tasted SO good when it came out ~ as you can see from what is left! I have another pumpkin recipe that I altered over on my website http://wholefood-living.com/recipe.html check it out. Can you tell I LOVE everything pumpkin!

If you would like some help making Holiday Adjustments to your recipes or just some "adjustments" to your everyday meals...

Contact me at: http://wholefood-living.com/contact.html

The Three "Ps" in the Kitchen...

1.Priorities ~ precedence, especially established by order of importance or urgency.

2.Planning ~ a process of thinking about and organizing activities required to achieve a desired goal.

3.Preparing ~ to make ready before hand for a specific purpose.

Has your kitchen become a place of convenience rather than a place of intention? Is your kitchen a place where healthy food options have taken a backseat to just getting something, anything on the table? If so, maybe the Three “Ps” can help.

“Priorities” help remind you of the importance or urgency when striving to make a lifestyle change in your eating habits. It can feel daunting, and full of new information, and it’s easy to want to give up before you get started. But keeping it a “Priority” will offer the little nudge you need to continue to move forward. It’s also about balance, if your eating strays and you find yourself back to (what feels like) square one, there is always another meal with which to start over. Be kind to yourself when learning a skill, it’s a process and that’s where “ Planning” can help.

“Planning” starts with finding a good system of writing down the meal ideas and shopping list. I have a calendar hanging up in my kitchen and each week at the top of the square, I put what we’re having for dinner. The kids love to go over and see what their eating that day. Often they have their own ideas which makes my job easier. Plan simple meals ( maybe crockpot meals) for days your schedule is hectic, I like to plan the meals that are more time consuming on Sunday when I have the most time. Finding the recipes is easy these days. If you don’t already have a great cookbook or recipes that have been handed down through the family, ask you friends what are some of their favorite meals and remember “google” is only a few clicks away. Once you have a plan, I keep a running shopping list on the side of my refrigerator so when I’m out of something or in need of an item for a recipe it’s already on my list. It may take a few tries to learn what works for you, but when you find  just the right rhythm, it will leave you confident in “preparing” that meal you can feel good about serving.

“Preparing” is where the magic happens. It’s where you marry flavors and then relish in the love affair of a healthy meal. Starting with reading over your recipe ( even the day before) so you can organize what is required to get done. If meat needs to be taken out of the freezer, put it in your refrigerator the night before or beans need to be cooked you can soak them ahead of time. Things like, stirring, chopping, measuring, and pouring can be assigned to others ( if you have helpers in the kitchen). The most important step is to have fun and savor feeling good about your decision to make eating healthy a priority. I promise you, you won’t regret it!


~ If your ready to make a change and/or need help with better food options - contact me at:
~ Nancy@wholefood-living.com http://wholefood-living.com/index.html

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