Making Your Own Sprouted Flour

If you are liking the idea about sprouting your own grains to make breads, then you might like this idea.

After you sprout the grains, place them in a food dehydrator or oven and dry them.  Store for later use to be milled into flour for your baking.  How easy is that!!??  And much healthier than buying flour that has already been milled.

150 degrees is as hot as you want to go when dehydrating the sprouted grains.  (Wheat berries may take up to 7 hours to dry.)  So, dry the grains accordingly.

There are so many ways to grind grains....grain mill...food grinder...bullet...vita-mixer...coffee grinder...

Here are some awesome websites I have found....
www.sproutpeople.com
www.kellythekitchencop.com
www.thenourishinggourmet.com
Book to read "Nourishing Traditions:  The cookbook that challenges politically correct nutirition..." 

Ezekiel Bread FYI

If you are wanting to eat healthier bread, hot dog buns, hamburger buns and even tortillas, but don't really feel like sprouting your own grains and making your own bread, you can find Ezekiel Bread at Meijer, Super Marsh on Wheeling, Winding Way Farms and Downtown Farm Stand.  If you go to Meijer it is in the frozen section across from the frozen chicken in a bag in the bottom of the open freezer section and back in the corner by the ice cream at Marsh.  :-)

I bought two loaves at Meijer....1cinnamon raisin Ezekiel and 1 sesame seed Ezekiel.  Would you know it???  They were sold out of the regular Ezekiel.  The man who stocks the bread was actually there while I was shopping and he said that he had just filled the bin 2 days before!  I told him there would be a lot of people buying it and he said he would tell Meijer that they need to stock more.  I LOVE it!!!

Let me know what you find and what you think of the taste.  I can't wait to buy the tortillas, hamburger and hot dog buns!

The cinnamon raisin bread tastes awesome toasted with homemade butter on it!  I just shared 2 pieces with the kids.  :-)  They even ate the crust!  LOL

Safer Shopping Tips for Children's Products

Go to www.cosmeticdatabase.com  Scroll down to the shopper's guide to safe cosmetics...click on get the guide.  Print and carry in your wallet at all times!!

"With no required safety testing, cosmetics companies can use almost any chemical they want, regardless of risks.  Read labels before you buy."

Children's Products
1.  Avoid boric acid and sodium borate in diaper cream
2.  Avoid 2-bromo-2-nitropro-pane-1, 3-diol in baby wipes (I found that Pampers Sensitive is the only wipe without this ingredient.)
3.  Avoid toothpaste with fluoride for children under 2 (Whole Foods sells a Weleda brand that is very safe.)
4.  Avoid play makeup like lipstick, perfume and nail polish

Sunscreens

My new love....Badger sunscreen.  It works and is waterproof!  Thank you JG!




Go to www.cosmeticdatabase.com  Scroll down to the shopper's guide to safe cosmetics...click on get the guide.  Print and carry in your wallet at all times!!

"With no required safety testing, cosmetics companies can use almost any chemical they want, regardless of risks.  Read labels before you buy."

Sunscreens
1.  Stay in the shade from 10am to 4pm
2.  Wear a hat, sunglasses and protective clothing
3.  Use SPF 30 or higher
4.  Avoid sprays and the ingredient oxybenzone
5.  Use 7% or higher zinc oxide or titanium dioxide
6.  Avoid added bug repellent

Safer Shopping Tips

1.  Use fewer, simpler products.
2.  Don't trust claims like "dermatologist-tested," "natural," or "organic."  Read the ingredient label instead.
3.  Take label warnings seriously.  They indicate hazardous chemicals.
4.  Look up your products' reviews at EWG's www.cosmeticdatabase.com (Side note...if you look up something Burt's Bees in the database they will have some bad numbers due to the fact that the database lumps all fragrances together synthetic or natural.  But Burt's does use natural fragrance.)

Products to Avoid when Shopping

Go to www.cosmeticdatabase.com  Scroll down to the shopper's guide to safe cosmetics...click on get the guide.  Print and carry in your wallet at all times!!

"With no required safety testing, cosmetics companies can use almost any chemical they want, regardless of risks.  Read labels before you buy."

Products to AVOID....
1.  Anti-aging creams---with lactic, glycolic, AHA and BHA acids
2.  Hair dyes---with ammonia, peroxide, p-phenylenediamine, diaminobenzene, all dark permanent hair dyes.  (Whole Foods carries a safe line.)
3.  Liquid hand soaps---with triclosan (Note:  wowgreen now sells an awesome foaming hand soap that is SAFE!!!  I sell wowgreen.  ;-)  www.wowgreen.net/147848 )
4.  Nail polish and removers---with formaldehyde (Sally's carries the formaldehyde free polish and Whole Foods carries a remover.)
5.  Skin lighteners---with hydroquinone

Cosmetic Ingredients to Avoid when Cosmetic Shopping

Go to www.cosmeticdatabase.com  Scroll down to the shopper's guide to safe cosmetics...click on get the guide.  Print and carry in your wallet at all times!!

"With no required safety testing, cosmetics companies can use almost any chemical they want, regardless of risks.  Read labels before you buy."

Ingredients to look for and AVOID in your cosmetics....
1.  DMDM hydantoin and Imidazolidinyl urea---toxic contaminants
2.  Fragrance and dyes---allergies, cancer, nervous system
3.  Methylchloroisothiazolinone and Methylisothiazolinone---allergies, nervous system
4.  Parabens or "-paraben"---hormone effects, studies have shown parabens inside breast cancer tumors
5.  "PEG" and "-eth"---toxic contaminants
6.  Sodium lauryl or laureth sulfate---skin damage, toxic contaminants
7.  Triclosan and triclocarban---thyroid and environmental concerns
8.  Triethanolamine (TEA)---allergies, toxic contaminants


**April 2, 2012.  Sorry to say the safe cosmetics guide is no longer free to download.  But if you can spare the $5.00 donation, it is $5.00 well spent and will go to a wonderful cause. 

Dirty Dozen and the Clean 15. A MUST read and print.

Go to www.foodnews.org  Enter your email address, first name and zip code and print off this guide.  Keep this in your wallet.  THIS IS A MUST TO HAVE with you at all times.  I did make a couple of changes.  :-)

If you can't buy the foods on the Dirty Dozen list organic....DON'T BUY THEM!!!  These 12 foods are produced using high levels of pesticides and other chemicals that are harmful to you and your children.  

Look at prices closing when you are shopping, if I can buy any of the Clean 14, in the organic bin and the price is not drastic, I still will buy organic.  I would rather support organic than conventionally growing any day.

Dirty Dozen+2 ---buy these organic or don't buy them at all...seriously.  Remember DownTown Farm Stand has everything and it is ORGANIC!  If you can't make it to DTFS Meijer has a pretty good selection of Organic, but I would rather support my local small business.
1.  Apples (worst)
2.  Celery (worst)
3.  Strawberries (worst)
4.  Peaches
5.  Spinach 
6.  Nectarines (imported)
7.  Grapes (imported)  (I have bee buying organic raisins since organic grapes are hard to find in the winter.)  (Note:  Organic raisins are delicious!  So soft and fresh tasting.)
8.  Sweet Bell peppers (Buy these when you can fresh, clean, slice and freeze for stirfry in the winter)
9.  Potatoes
10.  Blueberries (domestic)
11.  Lettuce
12.  Carrots (my addition :-) )
13.  Corn (I moved this from the Clean 15.  It is NOT clean if it is genetically modified.  So, I moved it to the dirty dozen.  It does have pesticides in it, when the seed from which it grew had pesticides genetically injected into the seed and covers the plant for the inside as the stalk and ears grow. Gross.)


Clean 14 ---lowest in pesticides, can buy conventional (not organic)
1.  Onions
2.  Avocado
3.  Pineapple
4.  Mangos
5.  Sweet Peas
6.  Asparagus
7.  Kiwi
8.  Cabbage
9.  Eggplant
10.  Cantaloupe (domestic)
11.  Watermelon
12.  Grapefruit
13.  Sweet potato
14.  Honeydew melon

Just remember scrub, scrub, scrub!!!!  I use a white dish pan, fill it half way with cool water, 1/2-1 cup white vinegar (Heinz brand or organic only!) and 3 drops of grapefruit seed extract.  Stir.  This makes a great spa for your fruits and veggies.  Scrub with a soft brush and rinse well.  Enjoy!!

Sprouted Ezekiel Bread

 Ok, so here is where it all begins....

(Note:  This bread is Highly Beneficial to all blood types...O, A, B, AB

Drive to your local health food store, Winding Way Farms, Downtown Farm Stand or Indy to Whole Foods.  :-)  The Carmel store has an AWESOME bulk section.

Buy the following.....(I bought more and I am storing the grains in my glass quart canning jars (wide mouth)  thank you again MK for that idea! (see below) :-) for later use).

Sprouted Ezekiel Bread
2 1/2 cups hard red wheat berries
1 1/2 cups spelt
1/2 cup barley (hulled)
1/4 cup millet
1/4 cup lentils (green preferred) (omit if you are Type O or B)
2 Tbsp great northern beans
2 Tbsp pinto beans
2 Tbsp red kidney beans (substitute adzuki beans if you are Type O, A and AB)

(Note:  I was confused at first because Type O, B and A are not to eat wheat....but the first ingredient in Ezekiel bread is 2.5 cups of hard red wheat berries.  But what happens is that when the grains/seeds are sprouted the gluten lectins (principally found in the seed coats) are destroyed by the sprouting process.  Ezekiel and Essene breads are live foods with many beneficial enzymes intact.)

In the evening, combine all the ingredients above in their dry state.  I used a big batter bowl.  Then pour the mixed grains into 4 glass quart wide mouth canning jars and covered the grains with reverse osmosis water.  Make sure you use pure, clean water here.  Cut a piece of cheesecloth and place over the top of the jar and use the ring to keep the cheesecloth in place.  Let jars sit over night with the water soaking the grains.  

In the morning, drain the water off of the grains, fill again with clean water shake the jars and pour off water (use a turning motion of the jars so that the grains are all getting rinsed as you pour off the water.)  Shake the jars to get the excess water out.  Place all 4 quart jars in a tub or some sort of a container due to the water continuing to drain off of the grains.  See picture below. 

Note:  Sprouting time may take 3-4 days. 

At different times today, rinse the water 2-3 times before going to bed.  Each time shake and turn the jar to make sure all the grains are getting wet.  The grains cannot sprout without moisture.

You are going to do this for the next 2-3 days.  Keep watching, you will see sprouts sooner than you think!

When you start to see the beans sprout, it is time to make bread!!

(Note:  DO NOT refill the jars with water and let them soak in the water.  You are letting them sit upside down at an angle with NO added water in the jars for the next 2-3 days.  Sitting them at an angle allows for air flow which will allow for the sprouting process.  I just left mine sit out on the counter top.)

The goal is for the sprouts on the grains to be the length of the grain, the beans will just start to show sprouts.  Do not rinse before you grind, you don't want the grains too wet.

Note:  After 2 days of sprouting, hard red wheat berries become very sweet.

Make sure you save your cheesecloth squares for next time.  I used wowgreen dish soap and hand washed them and layed them out to dry, until next use.

So, now for mushing time. (Note:  If you store your yeast in the refrigerator get it out and bring it to room temperature now.)   I am just using my food processor with my S blade.  I added half to 3/4 of the grains from 1 jar in my food processor and began processing. 

You will want to stop and scrape down the sides after 30 seconds.  The little sprouts fly off and stick to the side of the food processor, so you want to make sure they are getting mixed up with the grains.  You will notice a "live" smell from the grains (sort of reminds me of in the summer when the farmers cut and bail hay, that smell).  You want to process the grains in the food processor for about 3 minutes, the grains will actually resemble a ham salad texture.  The dough will form into a ball in the food processor, keep you eyes on it now..... then the dough will break apart.  You want to stop processing then (do not over process).  Place the dough into your kitchenaid mixer bowl, if that is what you are going to use to knead the dough or some large bowl. 

If you have a grain mill you can use it here, but I have read it is good to oil your blades first.  And always make sure to clean, dry and store your blades to your mill in an area that is not damp, otherwise your blades will rust. 

Ok, there are soooo many different opinions, ideas and options on what to do next, but I am just going to blog for now on what I am doing.  Then I will give later ideas.

I am going to make 2 loaves.  1 Regular Ezekiel and the second Cinnamon Raisin.

So, I place the dough I just processed into my large kitchenaid mixer bowl and added the following.....

1/2 cup honey (I use organic raw)

1/3 cup organic canola oil (can probably use vegetable here, but if you have vegetable oil try to make the switch to organic canola)

2 Tsp salt

2 Tbsp yeast (room temperature, never use cold)
Ground organic barley (flour)***

Start Kitchenaid mixer on Speed 2...if the dough is too dry add warm water by a tablespoon at a time until the dough cleans the sides of the bowl.  Shot off mixer and scrape down the sides as you go.  Knead for 10 minutes, stopping at 5 minutes and allowing your mixer to cool down for a few minutes.

Place a drizzle of about 2-3 lines of evoo in the bottom of your bread pan you are going to bake the bread in.  Now take half of the dough out of your mixer and place it in the oiled bread pan, smooth the top of the dough.  

Now add the following to the remaining dough in the mixer...

1 cup organic raisins

1 Tablespoon organic cinnamon

Knead just until the raisins and cinnamon are incorporated in the dough.

Now, oil a second bread.loaf pan with evoo.  Place the remaining dough in this pan, smooth the top.

Preheat your oven at the 400 degree setting for 1 minute.  Turn oven off and place both loaf pans in the oven.  Let them rise for 1 hour or until the dough is 1/2 inch from the top of the bread pan. 

Remove from oven, preheat oven to 300 and let the loaves bake for 1.5 to 2 hours.  (If you have time try 250 for 3-4 hours, the lower and slower the bread bakes preserves the freshness of the sprouted grains.)

Some have suggested to wait a day or 2 before serving as the flavor intensifies.  We will store ours in the refrigerator as I have a nasty mold allergy.  :-)

I will keep you posted as I enter this new adventure!!!!  Happy sprouting and baking!!!!  We will be eating bread that is sooooooooo full of nutrition, I can't wait!!

I will also being attempting my hand at Essene (Bread).  I will post more later.

Remember bread baking is an art not a science.  If this does not turn out the first time, try again!

***Ok, so I made this and the bread turned out waaaaaaay too dense and moist.  So, I started buying Ezekiel bread for Meijer.  While I was reading the ingredients, I noticed that they use barley flour...so that is the missing puzzle piece...you have to add the barley flour to dry up the "dough" before baking.

I will post more as I try this with the barley flour.  :-)



Eat Right 4 Your Type

Well, I have a new love...it's the book "Eat Right 4 Your Type."  Dr. D'Adamo has written this book after his father and himself have devoted many many years into researching that each blood type requires a different diet.  He breaks down the information into 3 major categories...Highly beneficial (which is food that is so wonderful for your body that your body treats it like taking in medicine)...Neutral (your body simply treats this list of foods as food)....and Avoids (the foods in this category are like poison in your body).  As my friend Sharyll said..."We all have different personalty types, gifts from God, fingerprints...why wouldn't each person need to eat differently according to their blood type."  (I thought that was WELL said.  :-)  )

I have never seen healthy eating that makes this much sense.  This is sooooo easy to understand.  I have to thank Mackenzie at www.justtryingtolivebetter.blogspot.com   I went onto her blog the other day to get her ratio for making my own facial toner and skimmed through her newest blogs and I has HOOKED instantly.  I bought the book and I can't put it down.  And I am having a blast on his website looking for new recipes http://www.dadamo.com/ 

Mackenzie has also made an amazing list in Excel of the foods that should be eaten by each blood type.  Email me or her if you want the list.

So....my first area I have picked to change is one that is very common when people make the change to the diet that is right for their blood type....wheat.  Do you know that wheat is practically in every single thing we eat!!!!  Well, not that bad, but it feels like it at first.  LOL  So, I have started the adventure of making my own bread.  It is called Sprouted Ezekiel or Essene (Manna) Bread.  And oh is this AMAZING!!!!!

You go to a health food store to buy your grains, I bought mine from Whole Foods, but I would check out our Downtown Farm Stand and possibly even the Health Food store on McGalliard and you buy your grains.  This is how flour begins, as a grain of wheat, spelt, barley, whatever type of bread you are baking.  It's in it's purest state, the way God intended it, when Organic.  Not the while powdery substance we have all come to know as the basis to all of our baking called BLEACHED WHITE FLOUR.  YUCK!!!  It has NOOOOOOO nutrition in it!!!  Everything has been stripped away, bleached away....yucked away!  We eat this, and guess what???  It fills our bellies, but provides nothing to our being or health.  Nothing.

So, over Christmas, this is where it gets weird, a good friend of mine Leslie, baked this bread called Ezekiel bread.  I was curious and started asking her questions, since I had stopped buying bread and had been baking all of ours at home.  I felt good about this.  Really good and was saving money at the same time.  So, I ask Leslie about this bread and she gives me the recipe.  And the recipe begins with milling your own flour.

Then months later (present), I am reading "Eat Right 4Your Type" and low and behold guess what bread they say is Highly Beneficial for me and my family????  You guessed it....Ezekiel bread.

So, I start doing the research.  As I am researching, Ezekiel bread is sometimes referred to as Sprouted Bread...what?!?!  What's sprouted bread??  So, my research continued...and currently I have 3 glass quart jars sitting in my appliance garage (in the dark) in my kitchen with grains in them doing what????...you guessed it... sprouting. 

Read my next blog.  :-)

Beans, Beans and more Beans

I thought I would post about beans.  I have decided to use dry beans whenever I can.  I admit I still have a few cans of beans in my pantry, just in case.  But I really DO NOT want to use them because they are in a can.  See my blog post on BPA if you wonder what my deal is with cans...in a nutshell anything in cans is BAD!!!!!!  I wish this was not true....but alas it is what it is....BAD!!

(I have found a brand called Eden Organic, their cans are bpa free!  Yay!)
So, back to beans.  We are having friends over tonight, I am making a tortilla soup and need beans in my soup.  I am using black beans, kidney and pinto.  We are eating around 6:15pm so I am starting the process now at 11:00am.  So, here is what ya do.....

-Buy ORGANIC dry beans
-Store them in an airtight glass jar away from heat.  Try to use within 6 months.
-If you need 1-1.5 cups (8-12 oz) of beans in your recipe, use 1/2 cup (4 oz using liquid measuring cup) of dried beans.  They swell...ALOT!  LOL
-Sort:  Sort and rinse your beans.  Remove any bean that appears shriveled.  Rinse well in cold water.
-Soak:  Soak beans over night covered in water and apple cider vinegar (1 tbsp organic apple cide vinegar to 1 cup of water, so that water covers beans).  Cover bowl with lid and place on countertop over night.
-Cooking:  Put your beans in a cooking pan (no t-fal if possible, stainless steel is the way to go.  My mom found me a very nice set at Goodwill), cover the beans with 1 inch of clean cool water.  Bring to a boil.  (Use 3-4 cups of water for each cup of dry beans).  DO NOT ADD SALT or any acidic flavoring yet.  Only do your major seasoning 30-45 minutes before beans are due to be done.  Spicing too early can cause the flavors to break down.  You can cook from the start with the basic spices:  chopped onion, garlic cloves, bay leaves, cumin, epazote or kombu.
-Cooking Times:
Black eyed peas 1-1.25 hours at boiling.
Chickpeas 3 hours at boiling.
Great Northern 2 hours at boiling.
Green Lentils 45 minutes at boiling. (do not presoak)
Lima (baby) 1.5 hours at boiling.
Navy 2.5 hours at boiling.
Pinto 2.5 hours at boiling.
Red Kidney 1.5 hours at boiling.
Soy 3 hours at boiling.     

There are a few more beans I did not list here.  Email me if I did not list the bean you are looking for.  kboughman@sbcglobal.net

Happy cooking and ENJOY cooking healthy for you and your family!!!!

New posts to look for.

Hi!  I have been absent for a while now.  But...I am back!!!

Here are a few topics I am working on....
-gluten and sugar free life.....
-homemade sour cream
-bpa free and reusable canning lids
-why choose organic?  and what does it really mean?
-must have house plants to have in your home
-8 products you think you need in your life...and you really don't
-makes these green choices in your life and doing it on a budget
-diapers
-hand sanitizers
-bake your own bread....this is sooooo easy and a must...YUM!

Any topics you would like to see on here?

Juice Boxes

YES!!!  Wooo Hoooooo!!!  I found some great, not too overly expensive organic juice boxes for the kids.

Or..........so I thought.

A friend of mine (Thank you DR) mentioned that I should be careful about juice boxes due to the levels of aluminum that leech into the juice (the packaging is made with aluminum).  WHAT!!??  So, here's what I found.

Juice boxes are made of 6 layers of paper (24%), polyethylene (70%), and aluminum foil (6%).

The paper provides stiffness and strength and gives the package its brick shape.

Polyethylene serves two purposes. On the inner most layer, it forms the seal that makes the package liquid tight. On the exterior, it provides a protective coating that keeps the package dry and provides a printing surface for nutritional and marketing information.

The aluminum foil forms a barrier against light and oxygen, eliminating the need for refrigeration or preservatives to prevent spoilage.

The straws are made of plastic and wrapped in cellophone.

There are 2 sides to this story...1.  The Polyethylene prevents the juice from touching the aluminum foil and there should not be any aluminum in the juice.  2.  The aluminum still leeches through the Polyethylene and there is aluminum in the juice.

So, guess what.....after researching I have decided we are going to drink the boxes we have in the house and not buy more after that.  We will be buying juice preferably in glass or plastic (not 3, 6, or 7!).  And pour that juice into a bpa free sippy cup or cup.  Juice in large containers cost less anyway.  Or even better yet, I could take out the expensive Jack LaLanne juicer I bought and make fresh organic juice with my fresh organic fruit!!  Crazy idea right.  LOL  I also want to try thawing my frozen organic fruit that we buy and try juicing it too.  I do love that juicer....LOVE...LOVE.

And when we are nearing the time of a vaccine, THERE WILL NOT BE ANY JUICE BOXES drank in our house.  A lot of the vaccines have aluminum in them, so DON'T add aluminum to your kids brains and bodies by giving them juice boxes before vaccine time.   I would stay away from the juice boxes 1 week before the vaccine and 1 week after the vaccine.  (Later I will Blog on vaccines and how I order specific vaccines for my kids, I don't use the one the office carries, unless it is one that I am looking for.)

Flax Seed

I have been curious if I can eat my Flax Seeds whole or should I be grind them????






It is recommended you grind the seeds (or buy ground flaxseed) because whole seeds simply pass through the body. Grinding the seeds just before using them best preserves flavor and nutrition, but pre-ground seeds are more convenient. Keep them refrigerated. There are no nutritional differences between brown and yellow seeds.


We have 2 coffee grinders, so I am going to use the blade grinder just for my flax seeds (the guide to my burr coffee grinder suggests not using it to grind anything except for coffee beans as the taste may transfer back and forth between the beans and the seeds).  So, thank goodness we have 2.  :-)



Health experts recommend an intake of 2 to 4 tablespoons per day. Please note, however, that flaxseed is high in fiber—you should generally start with about 1/2 to 1 tsp per day, and gradually add more until you reach the recommended amount. Give yourself about a month to get to the recommended amount per day. When adding fiber to one's diet, it is important to drink an adequate amount of fluid—about eight glasses of water per day. 


OR


Most people eat 1/8 cup to 3/8 cup per day (20 to 70 grams) depending on age, weight and health objectives. It is recommended to  use a stainless steel 1/8 cup measuring scoop and take 1 to 3 scoops per day.


Ideas.....
Sprinkle ground flax seed on your cereal and salads.


Substitute flax seed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flax seed, plus 3 tbsp water = 1 egg). Final products will have less volume and taste gummier.


Include in other recipes when a nutty flavor is preferred


1) Put it On or Mix it In With Other Foods Terms...


Such as:
•Yogurt and fruit
•Cottage or ricotta cheese and fruit
•Yogurt or ricotta with a sugar-free syrup or agave syrup
•Smoothies and shakes
•Mix it into pancake or muffin batter, or other baked goods (you'll probably need to add a little more water)


2) Make a Sweet or Savory Instant Porridge or "Mush"
The idea here is to pour boiling water over flax seed meal to make a kind of porridge that can be flavored in many ways, both sweet and savory. The amount of water will vary according to taste, but about twice the amount of water as flax seed meal is a good starting place. I also like to add a pinch of salt, and if I am going to the sweet side, a little sweetener as well. Let it thicken for a couple of minutes while the seeds absorb the water. If it's too thick and "gel-like", add more water.


Here are some ideas for "mix-ins" for flax meal.
•Peanut butter and cinnamon
•Any nut butter
•Cinnamon, sweetener, and butter
•Chopped Nuts
•Berries
•Chopped Apple and cinnamon
•Chopped Peaches
•Sugar Free Maple Syrup
•Other sugar-free syrups
•Sugar-free jam
•Unsweetened coconut (not from a can)
•To make it deluxe, add sugar-free chocolate with the coconut
•Coconut milk and sugar-free jam (raspberry is good) (not from a can)
•Butter
•Shredded cheese
•Shredded cheese and chiles (or pepper cheese)
•Cheese and chives
•Cheese and garlic


3) Flax Seed Recipes
Flax seed meal can be the basis for some yummy recipes.  Click yummy recipes to recipes for the items listed below.
•Flax Seed Focaccia-Style Bread
•Flax Seed Pizza Crust
•Miracle Brownies
•Apple Flax Muffins
•Chelsie's Cinnamon Flax Cranberry Muffins
•Low-Carb "Doughnut" Muffins
•Garlic Parmesan Flax Seed Crackers
•Flax Seed Peanut Butter Hot Cereal
•Hot Pumpkin "Cereal"
•Satisfying Breakfast Shake
•Berry Protein Fiber Shake
•Flax Meal Breakfast Microwave Pudding 
 
 


Milled means ground.
 
It's sounds like next time I am buying already ground.....less work for me.  :-)  But whole seeds can be used in breads, cookies, salads, yogurts and cereals and I do like the flavor.  It just makes sense, as tiny as the seeds are I am not crunching every single one of them, meaning my body cannot process the ones I eat whole.


For more recipes you can buy "The Amazing Flax Cookbook" by Jane Reinhardt-Martin or her first book "Flax You Way to Better Health."   
 
Note:
Should I Eat Flax During Pregnancy?


Flax seed is a phytoestrogen, which is a plant estrogen.


Pregnant mothers and their children are especially sensitive to hormones. Human studies have not been done on the effect of flax and pregnancy, however animal studies have been completed. High estrogen levels are needed by the mother to prepare the uterus for the growing fetus, on the other hand, too much estrogen given to pregnant animals can reduce litter size and the birth weight of the offspring. Therefore, until human studies have been completed, I would advise to refrain from eating flax when pregnant.


and


Remember: Flax seed is very high in fiber. Drink lots of fluid while eating flax.

Top 10 Healthy Foods

If you could eat foods that were tasty, nutritious and helped reduce your risk of disease, what more could you want? The August issue of Mayo Clinic Women's HealthSource offers its 10 top picks for healthy foods:



1.  Apples: Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They're also a good source of vitamin C -- an antioxidant that protects your body's cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folate.


2.  Almonds: These nuts are packed with nutrients -- fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They're also good for your heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce.


3.  Broccoli: Besides providing calcium, potassium, folate and fiber, broccoli contains phytonutrients -- compounds that may help prevent diabetes, heart disease and some cancers. Broccoli contains the antioxidant beta-carotene and is also an excellent source of vitamin C.


4.  Blueberries: They are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries may improve short-term memory and reduce the cellular damage associated with aging.


5.  Red beans: Small red, pinto and dark red kidney varieties -- are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They're also a good source of iron, magnesium, phosphorus, potassium and thiamin.


6.  Salmon: This fish is an excellent source of omega-3 fatty acids, which are believed to provide heart benefits. Salmon is also low in saturated fat and cholesterol and is a good source of protein. If possible, choose wild salmon, which is less likely to contain unwanted chemicals such as mercury.


7.  Spinach: It's high in vitamin A, and also is a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds in spinach may boost your immune system and help prevent certain types of cancer.


8.  Sweet potatoes: The deep orange-yellow color of sweet potatoes tells you that they're high in beta-carotene. Sweet potatoes are also high in vitamin C and a good source of fiber, vitamin B-6 and potassium. And, they're fat-free and relatively low in calories.

9.  Vegetable juice: This beverage is an easy way to include vegetables in your diet since it contains most of the same vitamins, minerals and other nutrients. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties.


10.  Wheat germ: The germ at the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamin, folate, magnesium, phosphorus, iron and zinc. Sprinkle over cereals, yogurt and salads. Or use it in muffins, cookies and pancakes.  (My note:  Ground or milled wheat germ preferred.)

Mayo Clinic

Wheat Germ

I saw where Wheat Germ was a great addition to your diet, so I did some research and bought some Raw Wheat Germ Bulk from Whole Foods.

Wheat germ is a good source of:

* B vitamins such as folate, niacin, thiamin, and vitamin B6
* Calcium
* Complex carbs
* Fiber
* Iron
* Magnesium
* Manganese
* Omega-3 fatty acids
* Phosphorous
* Potassium
* Protein
* Selenium
* Vitamin E
* Zinc

It is one of the secret foods that is good for your skin and has anti-aging properties. 

Wheat germ also has a phytosterol content which has been shown to lower cholesterol and promote a healthy heart. In addition, wheat germ is a good source of omega-3 fatty acids. Omega-3 fatty acids helps to lower cholesterol and blood pressure as well as being important for nervous system functioning, and help elevate mood.



Wheat germ is also a good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.

WG is much lower in fat than granola.

How to make WG a part of your life...
*Eat wheat germ for breakfast as your cereal with brown sugar and milk
*Sprinkle wheat germ on top of your yogurt
*Sprinkle 2 Tbsp on the top of your cereal for breakfast
*1 Tbsp in your ViSalus shake
*1 Tbsp onto of your oatmeal

Info...
A two tablespoon serving of toasted wheat germ contains approx 50 calories and 1 gram of fat (polyunsaturated fat. (The good fat polyunsaturated fat).

Storage...
Store in your refrigerator because it will go rancid quickly, especially in the raw form.

Pizza Recipe
You can use it to make pizza too:

- 1/4 cup of wheat germ
- 1 egg
- garlic powder
- 1oz. of grated cheese (cheddar or mozzarella)
- pizza sauce
Mix the egg and wheat germ with the garlic powder. Brush olive oil over a baking tray and spread the wheat germ mixture. Bake.  Flip it over and add the pizza sauce and cheese the cook in the oven to melt the cheese.  This recipe was missing some info...baking times...will have to play with this one.

As a snack chop up small slices of banana and the coats them in the wheat germ- It makes a super healthy snack for baby and the little one can pick up the banana bits herself since it is coated and not as slippery.

We should be consuming approx 25-50 grams of fiber a day. A quarter of a cup of wheat germ will provide you with around 10 grams.


Wheatgerm tea
No real recipe here....cup your hand...see the natural bowl it makes...fill that twice with wheat germ...place in a deal pot or bowl....add around 2 cups of boiling water...let steep for 15-30 minutes, depending on how strong you like it....strain and drink plain.
 
Savory Wheat Germ Scones

These savory scones are very versatile and can be served warm for breakfast or as a dinner dish. They make excellent snacks.
Preparation time: 15mins
Cooking time: 12-15mins
Makes: 6 to 10, depending on size
Ingredients:
7 oz self-raising white organic flour
4 oz wheatgerm
pinch of salt
1/2 teaspoon of bicarbonate soda
1/2 teaspoon cream of tartar
1/2 oz coriander or flat leaf parsley - finely chopped
1 1/2 oz butter
3 oz grated cheddar cheese
1/4 pint soured milk
Additional milk or single cream, for glazing


Instructions:
1. Lightly oil a baking sheet.


2. Mix the flour, wheat germ, salt, bicarbonate of soda, cream of tartar, coriander or parsley.


3. Rub in the butter until the mixture resembles breadcrumbs in consistency.


4. Stir in the cheese, then mix in the sour milk using a fork to make a soft dough.


5. Turn out onto a gently floured board and kneed very lightly to make a smooth dough. Pat down to a 1 inch thickness and cut out either 6 large 3 inch or about 10 small 2 inch scones.

6. Place on the prepared baking sheet and brush with milk. Bake in a preheated oven, 425 degrees Fahrenheit, for 12 - 15 minutes, depending on the size of the scones. They are done when they sound hollow if tapped on the base or when an inserted skewer comes out clean.


Wheat germ can be added to baked goods - some breads enriched with added wheatgerm have a characteristic soft, springy center. It can be used in biscuits and cakes or sprinkled over cereals and yogurts or other deserts as a topping. It can also be added to salads and soups.



When used in homemade meatloaf and burgers, it acts as a binder and extends the recipes without being intrusive in texture or flavor. It can also be mixed with herbs and spices for use as a coating, where breadcrumbs might otherwise be used, on fish or fishcakes, chicken or rissoles.

Enjoy!

Note:  If you have a gluten intolerance (such as Celiac disease) or are cooking for someone who does, you should avoid wheat germ.

MSG (Monosodium glutamate, Glutamic acid)

Ok, so I have heard stuff about MSG...it's bad for you...look for it on labels...don't buy foods with it in them...Chinese restaurants use a ton of it in their food...they change the name around so it is sometimes hard to find when reading labels...all of this has been nothing but confusing to me.  So, here I go....researching away.  I hope you learn something from this post, because I can TELL you I DID!!!  :-)


Ok, let's start with the definition taken from Wikipedia...
It is used as a food additive and is commonly marketed as a flavor enhancer.  Trade names of monosodium glutamate include Ajinomoto, Vetsin, Accent and Tasting Powder. It was once made predominantly from wheat gluten, but is now made mostly from bacterial fermentation; it is acceptable for coeliacs following a gluten-free diet.

Modern commercial MSG is produced by fermentation of starch, sugar beets (which are GMO), sugar cane, or molasses. About 1.5 million tonnes were sold in 2001.  Although once associated with foods in Chinese restaurants, MSG is now used by most fast-food chains and in many foodstuffs, in particular, processed foods.

Examples include:

Prepared stocks often known as stock cubes or bouillon cubes.
Condiments such as barbecue sauce and salad dressings.
Canned, frozen, or dried prepared food
Common snack foods such as flavoured jerky, flavoured potato chips (crisps) and flavoured tortilla chips.
Seasoning mixtures


Fermented products such as soy sauce, steak sauce, and Worcestershire sauce have levels of glutamate similar to foods with added MSG. However, glutamate in these brewed products may have 5% or more of the D-enantiomer.

It appears that in 1995 our FDA concluded that MSG is safe for us to eat when "eaten at customary levels."  Some people do have an intolerance to MSG when eaten which can worsen asthma.  And read more below.  But wow did I find a different take when I clicked on Glutamic acid (the chemical name for MSG used in flavoring).

In 2008 the New York Times published an article that linked MSG intake to an increase in body weight.  The study concluded that for every 0.04 ounce daily increase in MSG intake, B.M.I. went up by 0.61.

Words to look for if trying to stay away from MSG...
hydrolyzed vegetable proteins
autolyzed yeast
hydrolyzed yeast
yeast extract
soy extracts
protein isolate
disodium inosinate
disodium guanylate
ribonucleotides (are usually used in synergy with monosodium glutamate-containing ingredients.) 

I know that is a lot of science, but I like science, you can skim the info above if you want.  :-)

Glutamic acid (MSG) stimulates specific receptors located in taste buds.  Which in Japanese means umami also referred to as "savory" or "meaty".

There is a term called "Chinese Restaurant Syndrome," which is defined as, this syndrome, which usually begins 15 to 20 minutes after an individual has eaten the first dish of a food with MSG, lasts for about two hours, without hangover effect. The most prominent symptoms are numbness at the back of the neck, gradually radiating to both arms and the back, general weakness and palpitations." Guess I need to pay attention the next time I get talked into going out to eat Chinese, huh'?!

More symptoms have included burning sensations, numbness, tingling, feelings of warmth, facial pressure or tightness, chest pain, headache, nausea, rapid heartbeat, bronchospasm in people with asthma, drowsiness, and weakness.

Scientists are particularly concerned with potential effects in infants and young children...very concerned about potential brain damage.  WHAT???!!!???!!!  Take a look at your Goldfish crackers and snack foods we give out toddlers....and think about what we eat when baby is in our bellies!

In 2008 American and Chinese researching found direct correlation between MSG intake and obesity in humans!!!

As, I research there are studies that show MSG is bad and studies that show that it is not.  I am choosing to believe that it is and not allowing it to come into my home.

So....here is the BIG problem...the FDA has declared that if MSG has been added to a food it must be labeled as such in the ingredient listings ...MSG or Monosodium glutamate.  But....the FDA does not require foods and ingredients that contain glutamate as an inherent component to be listed it on the ingredients list.  Examples include tomatoes, cheeses, meats, hydrolyzed protein products such as soy sauce, and autolyzed yeast extracts. These ingredients are to be declared on the label by their common or usual names.  Which are.....
disodium inosinate, disodium guanylate and hydrolyzed protein.  So...there's more for you to look for.  :-)

Happy label reading.  :-)

More side effects related in MSG intake
migraines
seizures
depression
heart irregularities
cancer

Click here to read more detailed info on where MSG is hidden from a Truth in Labeling Campaign.  This also teaches you what ingredient labels to look for.  Or click here for the list of hidden names for MSG.

I can tell you that the Cheddar Ducks from Meijer's Organic line are what I am giving the kids right now.  And I am in the process of switching my crackers and snack crackers to either Meijer Organic brands or 365 brand from Whole Foods. 

I read my taco seasoning ingredients and there was MSG.  Oh, how comforting.  Now, it's another topic of discussion what I am going to do when we go out to eat.  Oh boy....sometimes knowledge is stressful.  LOL  Just kidding.

Give me some feedback on this one.  :-)

Homemade Playdoh

My friend LE has made this and I ran across the recipe today on the Internet, so I thought I would post it.

Homemade Playdoh
1 cup flour
1 cup boiling water
2 Tbsp cream of tartar
1/2 cup salt (seems like a ton, but I have never made this so we will see)
1 Tbsp oil
Food coloring

Mix and knead together.  This playdoh is not sticky and does not dry out.

Let me know what you think!!

Homemade "Cream of" Soups

Ok, I have to admit, I LOVE Cream of Mushroom, Chicken and Celery soups for cooking.  LOVE LOVE LOVE them!!  But now that I am no longer buying anything in cans....I needed to do some research.  I found 3 recipes that look really good and are really easy for each of the 3 "Cream of" soups and can be frozen.  Let me know if you try them before I do in your recipes.

Enjoy!!


Homemade Condensed Cream of Chicken Soup
Yield: 3 cups (about 2 cans)    Prep time:  5 minutes    Cooking time: 10-15 minutes

1 1/2 cups organic chicken broth (can be left over from an oven roasted chicken, refrigerate, fat removed)(Meijer and Whole Foods sell this for a good price)
1/2 tsp poultry seasoning
1/4 tsp onion powder (or diced onions)
1/4 tsp garlic powder (or fresh minced garlic)
1/8 tsp black pepper
1/4 tsp salt
1/4 tsp parsley
dash of paprika
1 1/2 cups milk
3/4 cup flour

1.  In a medium sized saucepan, boil the chicken broth, 1/2 cup of milk, and the seasonings for a minute or two (longer is using fresh onion and garlic).
2.  In a bowl, whisk together the remaining 1 cup of milk and flour.  Add to boiling mixture and continue whisking briskly until mixture boils and thickens.

Soup can be made in larger batches and frozen and used later in recipes!!  How awesome is this!!!!  Just make sure if you are freezing, either use glass to freeze (allow space for soup to expand) or let it cool first then place in plastic containers that do not have the numbers 3, 6, 7 or nothing. 



Homemade Condensed Cream of Mushroom Soup
Prep time: 5 minutes    Total Time:  20 minutes   Serving:  1 Serving makes just about 2 3/4 cups

2oz fresh mushrooms (Recipes calls for 8oz, that was just way too much for us.  8oz container will make us 4 batches.)
2 Tbsp onion, chopped (I used 3-4 dashes of minced onion) (or you can use 1/4 tsp onion powder)
1-2 garlic cloves, minced (Fresh tastes awesome!!)  (or you can use 1/4 tsp garlic powder)
2 Tbsp butter (if using fresh mushrooms, onion and garlic.)  (Cut back to 1 Tbsp if using powdered onion and garlic.)
1/2 cup flour (using different amounts at different times, see below)
2 cups organic chicken broth (Meijer brand organic and 365 brand at Whole Foods, good prices)
1 cup light cream (I did not use light.  Just my preference.)
1/2 tsp salt
1/4 tsp pepper
1/4 tsp nutmeg

1.  Cut the mushrooms into slices or diced them very fine (I diced). 
2.  Melt butter in large frying pan (I did 4 batches and used a big stock pot instead of a frying pan.)  Add onions, garlic and mushrooms.  Cook until onions are soft and mushrooms are sauted.
3.  Blend in 1/4 cup plus 1 Tbsp flour and stir until all flour is dissolved.
4.  Add in the chicken broth and heat until slightly thickened, while stirring frequently.  Use a whisk to break up any clumps.
5.  Stir cream with additional 2 Tbsp flour and seasoning.  Add this cream mixture to the soup.  Heat till soup thickens, stirring and whisking frequently (milk can scorch).
6.  Let soup cool.  Stirring occasionally.
7.  Freeze in 1 1/2 cup amounts for later cooking!!  (A regular can of cream of mushroom soup is 10 3/4 oz.  I have to look the next time I go shopping to see what a Family Size can is.)
DELICIOUS!!!!!


Homemade Cream of Celery Soup

4 TBS extra virgin olive oil

3 ribs and one inner rib celery, chopped
1/2 small sweet onion, chopped (or ¼ tsp onion powder)
4 TBS all-purpose flour (I like King Arthur's all-purpose flour)
3/4 cup chicken or light-colored vegetable stock
3/4 cup room temperature milk


1. Puree or mince celery and onion in food processor
2. Heat oil in a medium sized pot over medium-low to medium heat. When oil is hot, add celery and onion and saute gently until soft.
3. Slowly mix in flour, mixing very well to avoid lumps. It will look like a big, green pancake. Stir while cooking until it begins to color slightly.
4. Slowly whisk in broth, and stir until smooth.
5. Slowly whisk in milk. Let mixture cook without boiling until thickened the way you like it.
6. This looks like a 1 or 2 serving recipe. Will know more when I prepare it.
Once again let me know if you make this before I do.  And I will be either making this earlier in the day for that nights dinner or freezing this in 1 1/2 cup containers. 

Products we "THINK" we Need in our Life

Ok, so I am soooo in love with www.good.is this is an amazing web page and I feel pretty good about what I realized tonight!  I am on the right path for sure....www.good.is has blogged about the same topics I have been writing about!  Very cool and reassuring.

Tonight I read an article that went into details about products that we have decided that we "MUST HAVE!" in our lives.  This article debunks that idea.  I think this way of thinking is refreshing and is going to save us money!  Woo hoo!!  Click Here. for full article.

Lip Balm  I have to admit it...I have totally been addicted to my lip balm...that is until I realized what was in my lip balm.  Guess what????  Many lip balms/salves contain alcohol, which can dry out your lips. And so you reapply, thinking you're adding in much-needed moisture that can only be provided by the stuff in the tube. Not so. Left alone, most lips can maintain their own moisture balance just fine. If you must use lip balm, however, go for something with just a handful of truly nourishing ingredients like the ones from Buddha Nose or Burts Bees'.

Foot Cream The skin on our feet may feel thicker than the skin on our forearms, but that doesn't mean it needs its own product category. Instead, pick a sustainably harvested allover lotion like Alaffia's shea butter lotions, or Whole Foods' super-affordable Everyday Shea, slather that on your feet, and then put on some cotton socks if you really want to lock in moisture.  I can't wait to try this Everyday Shea from Whole Foods!

"Shaving Cream Another thing you don't need. Yes, it's nice to have something between the blade and your face or legs, to ensure a close shave and the least amount of discomfort possible, but there are so many other things you can use that don't contain harsh sulfates and foam boosters. For legs, I like using the conditioner left on my hands after I apply it to my hair. Shaving oils are also great for face and legs—but so is any old oil you have lying around, if you can get past the putting-oil-on-your-face thing (a stretch for some, surely). Even a simple three-ingredient soap works well."
Body Wash is often packaged in plastic and loaded with chemicals you would not want near you if you knew what they were. Again, simpler is better. An all-purpose soap like Dr. Bronner's can be used for body, hands, hair, clothing, and even your toilet. Right now I am using Whole Foods brand 365 body wash herbal mint and I love it.  I have had a bottle of Dr. Bronner's for a while now and can't wait to try it as my body wash too. 

I am thinking all of this can save me and you some serious money!