FINALLY...a new post!

Hi Everyone!  I've missed posting on my blog, but I've been SO SO busy that I really haven't had a chance!  I have so much to write about that I can't decide on where to start.  I think because it's raining today, I will talk about baking bread!  I love to bake when it's snowing or raining out.  There's just something warming about smelling home baked bread!  I'm going to make some sandwich bread and banana bread today with the boys.  When I bake, I make sure to pack as much nutrition as I can into the recipes I use.  Why not make something healthy, while making it yummy, right?

Here is the DELICIOUS Banana Bread Recipe that we will use today!

Enjoy!  Leave a comment if you try this!

Banana Bread
Ingredients:
3 very ripe bananas (approximately 1 cup mashed)
2 Tablespoons lemon juice
1/3 cup canola or vegetable oil
1/2 cup brown sugar
1 1/2 cups flour (I used to use whole wheat pastry flour, but now we use all-purpose gluten free flour)
1/2 tsp salt
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup raw wheat germ (we can't use this anymore due to gluten being in it, but throw it in if you can...it adds to the nutritional value of this recipe!)
3 Tabelspoons ground flax seed
1/4-1/2 cup chopped walnuts (depending on what you like, a great way to add omega 3's & 6's)
 

Directions:
Preheat heat over to 375 degrees. Mash bananas & mix them with lemon juice until smooth. Cream oil & sugar together and add banana mix, stir well.

Mix together flour, salt, baking powder, baking soda, wheat germ and ground flax seeds. Add to the banana mix and stir in nuts.
 

Pour into greased loaf pan and bake for 45 minutes (or muffin pan, but be sure to use liners if you have them). Insert a tooth pick into the loaf & if it comes of clean the bread is done.  Bake bread for about 40-45 minutes (or about 30 minutes if baking cupcakes. I bake cupcakes for 27 minutes in my oven).

Enjoy!

(Not so) Lo Mein

I got a phone call last night at dinner time from a friend looking for my Lo Mein recipe, so that prompted me to want to share it today.  I LOVE to make this for lunch or dinner because it really comes together SO FAST and it is ALWAYS a hit!  Lo mein from your local take-out restaurant is not exactly "good" for you, but it is so yummy.  I make it at home to save money, time and my health!  I add tofu to my lo mein, but PLEASE do not omit this.  Give it a try before you run and hide from it.  I slice my tofu into thin, small pieces so that when I brown it up in the peanut oil, it gets a real crispy texture.  I do not like my tofu mushy, so this recipe doesn't call for mushy tofu.  Tofu adopts whatever flavors you are cooking with so it really is yummy.  Tofu is LOADED with nutrients like iron, calcium, B vitamins and potassium. 

Veggie Lo Mein

Ingredients:
12 ounces egg free Chinese noodles, linguine, lo mein noodles or other asian style noodles
2 tsp toasted sesame oil
2 TBL peanut oil
8 ounces extra firm tofu, drained and cut into 1/2 inch dice
4 scallions chopped (I use onion if I don't have these)
2 1/2 cups shredded napa cabbage or bok choy (omit if you don't have this)

1 small carrot shredded

1/2 cup red pepper, diced
1 1/2 cups snow peas, strings removed (I use frozen peas and add them near the end most times)
1 garlic clove pressed
2 tsp peeled and minced fresh ginger
3 TBL low sodium tamari or other soy sauce

Directions:
1. Cook the noodles according to directions. Drain and add the seasame oil and toss to coat evenly. Set aside
2. Heat 1 TBL of the peanut oil in a large skillet or wok over medium-high heat. Add the tofu and stir fry until golden brown on all sides. Remove from skillet and set aside.
3. Reheat the skillet over medium-high heat with the remaining 1 TBL of peanut oil. Add the scallions and cabbage and stir fry for 1 minute to soften slightly. Add the carrot, snow peas, garlic and ginger and stir fry for 1 minute. Add 1 TBL of the tamari and stir fry until the veggies are tender, about 3 minutes. Add the noodles, tofu and remaining 2 TBL of tamari, tossing to combine. Serve hot.

This recipe is AMAZING. I just throw in whatever veggies I have on hand even if they aren't on the ingredient list and it turns out fabulous every time.

ENJOY!

Got (Almond) Milk?

Those of you that know me, know exactly where I stand on dairy.  It's fantastically delicious and I do cave from time to time to treat myself to it, BUT I do NOT think it's healthy!  I actually have some pretty graphic names for cow's milk and the foods that are made from it.  I do think dairy is yummy, but I don't incorporate it into my regular diet.  It's a "treat" for me from time to time, but I'm so over it, really. 

There are so many healthy alternatives to cow's milk-based dairy products out there, that there really is no need for it.  I find it to be a little strange that we frown on the mother still breastfeeding her toddler, but that it is OK to be a  human still breastfeeding from cows as adults.  It's disturbing to me to think about the details behind drinking another mammal's milk.  Breastmilk from any mammal is intended for one thing---fattening up the mammal's baby to help brain development and support the high rate of speed that mammal is growing at that age.  It also helps to keep the baby from getting sick by passing down antibodies from mom to baby.  It really is a beautiful thing IF the one drinking the milk is that mammal's BABY.

I should also mention that what lands in the bucket with the milk, (blood/puss from the raw nipples of cows being milked mechanically to no end) ends up in our bodies too!  Then we take a process called pasteurization and throw that into the mix.  I know that it's done to take unhealthy bacteria out of the milk, but it also removes A LOT of the nutritional value in the milk (very important enzymes, like lactase are diminished).  This breakdown really impacts our society by causing things like lactose intolerance because our pancreas doesn't always produce enough of these enzymes naturally.

A study at Yale even confirmed that the countries in this world that consume the most dairy products also have the highest rates of osteoporosis.  How could this be?  Doesn't milk do a body good?  Aren't we supposed to have like 3 or 4 servings of this stuff a day?  Don't be fooled by the food pyramid.  Just think about who is paying for all those "Got Milk?" ads!

I'm not sure if you've ever really thought about dairy this way and I don't want you to think that I look down upon those who consume it.  I like to create awareness about what we are putting in our bodies.  I also like to take responsibility for what I put in my body and the bodies of my children.  There are a TON of alternatives that taste super yummy and that provide WAY more nutritional value than dairy!  There is WAY more calcium, for example, in almond milk than in cow's milk.  There is about 276mg of calcium in 1 serving of cow's milk BUT there's a WHOPPING 459mg of calcium in 1 serving of almond milk!  Non-dairy products provide the same (or more) nutrients to our bodies.

Here are some of the things I choose to incorporate into my regular diet:

• Almond milk
• Soy milk
• Rice milk
• Oat milk
• Daiya cheese (cheddar and mozzarella...and YES it does melt and stretch like cheese...also SOY FREE naturally. Those of you who have tried soy based non-dairy cheeses, don't be afraid...this stuff is creamy and DELISH!)
• Rice or non-dairy based yogurt
• Turtle mountain ice cream (they even have a dairy free/gluten free Cookie Dough ice cream...AMAZING!)
• Tofutti cream cheese, sour cream and ice cream products (these have gluten, so we don't eat them here anymore, but I do recommend them if you do not have a gluten issue in your home).

Please consider taking a day during the week and call it your "Dairy-FREE Day".  Your body will thank you!

Beans Galore Chili

I know I talked about the importance of beans, so I feel the need to share one of my FAVORITE recipes!  This recipe for Chili will satisfy everyone in your family!  It's so warming, filling and tasty that it is sure to please all types of eaters!  It's so good, you don't even realize that it's good for you!  It can have up to 16 different types of beans/legumes, depending on what kind of dried beans you can find.  I made this for the Superbowl yesterday and it was DELISH!  I wanted to share this recipe in case some of you don't know where to begin with introducing beans into your meal plans!

ENJOY!

Beans Galore Chili
Ingredients:

½  cup oil

2  Medium Onions Diced

6  Cloves Garlic Minced

2 Celery Stocks Diced

3  Large Carrots Diced

1 Cubanelle Pepper Diced

½ Tablespoon Sea Salt

½  Tablespoon Fresh Ground Black Pepper

1 Tablespoon Chili Flakes

1 1/2 Tablespoons Dark Chili Powder

1 Tablespoon Cumin

2  28 Ounce Can Peeled Ground Tomatoes

3 Cups Water

1 bag of 13 bean mix (dry) - I use Bob's Red Mill

1 15 oz can of black beans

1 can of vegetarian refried beans (no lard)

1/3 cup TVP

Directions:

Soak beans overnight in 10 cups water.  Drain and rinse beans picking out any skins.   Simmer beans in 8 cups water for 1 ½ - 2 hours.  When beans are done, drain and put aside.

1. In a large pan, sauté Onion, Carrots, Cubanelle Pepper and Celery in oil until tender. 

2. Add in Garlic, Black Pepper, Sea Salt, Cumin and Chili Powder, cook for 1 minute. 

3. Add water, stirring up any pieces stuck to the pan.  Stir in tomatoes, beans (dried and canned black beans...do not add refried beans yet) and TVP. 

4. Simmer on low, covered, for 1 ½ hours, stirring occasionally.

5. Add in refried beans to thicken.  Sometimes I use the whole can, but it depends on the consistency you want.  Simmer for another 20-30 minutes and serve.

Full gut with no guilt!

Today I am inspired to talk about beans and legumes!  After dinner last night, I knew that I'd be discussing them today.  I eat beans and legumes of all kinds pretty much every day.  They satisfy hunger and help our organs, especially the kidneys, at the same time.  Beans build lean body mass WITHOUT saturated fat, cholesterol, or any other mystery toxins found in meat (like nitrogen by-products...SCARY).

A serving of beans/legumes contains anywhere from 17-25% protein.  This is amazing because that is higher than animal based proteins, even eggs!  Different beans promote healthy functions in all of our different organs.  Chickpeas (garbanzo beans) help our pancreas and spleen.  White beans of any kind (lima, navy, etc.) support our lungs.  Kidney beans aid our heart.  Black beans are magnified with kidney power.

The most impressive thing to me about beans is that they have a phytochemical that stops cancer from spreading.  Plus, they have isoflavones that prevent cancer in the first place!  Beans are amazing.  Promise me you will try them.  If you don't eat beans, or don't know what start with, here is what I do.  I add beans to salads, soups, and chili.  I also make meals out of beans, like burgers, burritos, wraps and rice and beans dishes (like dirty rice).

Last night, we had Black Bean Burgers with Red Potatoes.  We packed the burgers FULL of healthy ingredients so we didn't need to have anything else with them (well I used condiments).  I don't "follow" a recipe or really measure anything when I make mine, but here is the recipe (with approximate measurements) if you want to give it a try.

Erin's Black Bean Burgers

Ingredients:
1 15 oz. can of organic black beans, rinsed and drained well
1 cup organic whole grain, long grain brown rice (cooked!)
1/4 grated onion
1/4 grated red pepper
2-3 garlic cloves, pressed
1/4 tsp cumin
1/4 tsp chili powder
1 tsp oregano
1 tsp basil
1 tablespoon FRESH parsley (flat leaf)
2 tablespoons of ground flaxseeds (dissolved in 2 tablespoons water first)
1 tablespoon of cornstarch
1 tsp of sesame oil (optional)
palmful of sliced almonds (optional)
dash of sesame seeds (optional)
Extra virgin olive oil for cooking

Directions:
Preheat oven to 400 degrees.

Place all ingredients in a food processor and pulse slowly until just combined and beans are about half broken down (you still want consistency to them).  Turn out into a bowl and score the mixture into four equal portions (or six if you want smaller burgers).  Scoop out one portion at a time and form into burgers.

Put burgers in a skillet with a little extra virgin olive oil over med/high heat.  Cook about 5-10 minutes each side (or until the burgers are crispy brown).  The middle will not be cooked and will still be moist.

Using a spatula, remove the burgers from the skillet and place on a piece of stoneware (bar pan or round stone).  I don't look at the clock, really, so the cooking time is hard to determine.  Depending on the burger size and oven you use, it will take anywhere from 10-15 minutes to cook the burgers.  I would cook for 8 minutes, then flip the burgers and cook them on the other side until they are firmer in the middle.  You don't want them to be hard, the texture is really nice moist.

So, add beans and legumes to your diet today!  You'll feel full and satisfied without feeling guilty.

Snow Day Baking

Well it's yet ANOTHER "snow day" for us today!  My boys have already eaten their (first) breakfast, but they have requested to bake one of their favorite recipes...MUFFINS!  Kevin and Dylan specifically asked to bake Blueberry Muffins.  We always bake at least one recipe when we are "snowed in", so when they are done playing their board game, we are going to bake.

The reason I'm sharing this is because I realize how much nutrition you can PACK into these little guys.  I don't always follow my favorite muffin recipes to a "T". I add whatever I have on hand to them to make them as healthy as possible.  Here are some things you can try to add to your recipes to make them more nutritious:

• Bananas (a low carb fruit that adds Potassium and a rich dose of minerals)
• Blueberries (adds Vitamin C and Vitamin A)
• Carrots (add Vitamin A, B Vitamins and is anticarcinogenic)
• Cinnamon (aids in all bodily functions and can treat things from gas to arthritis to menstrual cramps)
• Cranberries (reduce kidney stones, inhibit bacteria and good for urinary tract health)
• Dates (great to use as a "unrefined" sweetener and contain Iron and Potassium)
• Ground Flaxseeds (the RICHEST source of Omega-3 Fatty Acids, anticarginogenic and antiviral)
• Pumpkin (adds Vitamin A & Potassium...also regulates blood sugar metabolism)
• Walnuts (add Protein, Zinc, Omega-3's, Calcium and Potassium)
• Wheat Germ (adds Vitamin E, B Vitamins and insoluble fiber)
• Zucchini (contains Vitamin A and C, Potassium and Calcium)

For those of you that don't know, I'm a vegetarian, so I may not use the same ingredients that you do while baking.  Here is the recipe that I will (mostly) follow when baking our muffins today.

Enjoy!

Blueberry Muffins
Ingredients:
2 cups flour (you can "up" the quality of the muffins by choosing organic/unrefined flour)
1 tablespoon baking powder (no aluminum)
1/2 teaspoon salt (sea salt)
1/2 teaspoon cinnamon
2/3 cup sugar (again..raw, organic or unrefined is best OR pure maple syrup/agave nectar)
1/2 tablespoon Ener-G Egg replacer — MIXED WITH 2 tablespoons water (or 2 tablespoons of ground flaxseeds dissolved in 2 tablespoons of water until it thickens a minute)
1/2 teaspoon vanilla (pure not imitation)
3/4 cup plain or lowfat soy milk
3/4 cup applesauce (unsweetened)
2/3 cup blueberries — fresh or frozen (defrost frozen blueberries AFTER you measure them)

Directions:
Preheat the oven to 400 degrees. Sift the first 5 ingredients together, and then add all the wet ones in. Combine ingredients until moist, but do NOT over mix. Fold in the blueberries at the end.  Fill up your muffins cups (either lined or greased) and bake roughly 20 minutes.  The cooking time will depend on your oven and your preference of muffin consistency.

Yield:
1 batch is about 12 muffins

Nutrition Facts
Nutrition (per serving): 140 calories, 4 calories from fat, <1g total fat, 0mg cholesterol, 227.5mg sodium, 59 mg potassium, 31.6g carbohydrates, 1g fiber, 12.6g sugar, 2.7g protein

Does an apple a day really keep the doctor away?

I'm sitting here snacking on an organic Fuji Apple pondering this old Johnny Appleseed philosophy, so I'm going to my library of resources to find out! 

According to The New Whole Foods Encyclopedia by Rebecca Wood, "Apples are moistening and so ease thirst, reduce fever, and ease dry, hot lungs.  In addition, apples-especially green apples-cleanse the liver and gallbladder and help soften gallstones.  Their pectin promotes beneficial intestinal flora and supports normal colon function."

So, I guess apples CAN keep the doctor away!  Thanks Johnny Appleseed!