Friday, February 27, 2009

chopped veggie salad

I serve a lot of salads in our house. They are snacks, meals, and side dishes. Here is one that the kids like and us too!
1 english cucumber(cut into 1/4s lengthwise and seeded)
1/4 red onion
3 or 4 radishes
2 medium tomatoes or a handful of grape tomatoes
1 red pepper
juice of one lime
1/4 cup olive oil
1 tsp salt
1/2 tsp pepper
1/2 tsp oregano(1 tsp fresh oregano if you have)
Finely dice the veggies and toss w/ lime juice, olive oil, s and p, and oregano and enjoy!!

nutrition class: raw foods

Last night, I went to a nutrition class at my chiropractors office. I did learn a lot and I also felt so happy about how many things I do "right" w/ my kids. She was talking about getting the processed food out of the house and all the "nasties"(HFC, MSG, white food) Also how important raw veggies are(I agree and also will add that raw protein and raw fat is as important if not more important because it is more nutrient dense) and how they need to be a big part of our diet. You see, raw foods come w/ enzymes and other wonderful things that heat destroys. We are born w/ a limited supply of enzymes and the SAD(standard American Diet) includes mostly dead foods. We quickly use up our enzyme stores and then all sorts of digestive issues kick in. Every meal should include raw food or the whole meal should be raw. If you are eating a cooked meal, it is soooo important to eat or drink some sort of lacto-fermented food or drink w/ the meal. This helps to add in digestive enzymes, good bacteria, and good yeasts that are essential for digestion and overall health.
Some examples of raw lacto-fermented foods and drinks are:
*kombucha tea(homemade or store bought)my kids favorite!
*water kefir(I am brewing this for the first time right now--I will post about it)
*beet kvass
*dairy ferments(different types of yogurts, kefir, sour cream, buttermilk, cultured butter....)
*veggie ferment(cucumber pickles, sauerkraut, pickled carrots, pickled beets...)
Some examples of raw foods:
*raw red wine vinegar
*raw apple cider vinegar
*raw milk
*raw cream
*raw butter
*raw egg yolk
*raw seeds and nuts
*raw, fermented cod liver oil(as a supplement)
*raw extra virgin olive oil
*raw coconut oil
*raw cacao
*raw honey
*raw veggies and fruits especially tropical ones, they have the highest amount of enzymes
-avocados, kiwis, mangos, bananas, papayas....

Thursday, February 26, 2009

Persian" burgers"

One of our families favorite meals is ground beef kabab. I mix onions, spices and ground meat, then I wrap the meat around 2 inch wide skewers(looks like the shape of a sausage) and place over an open fame on the BBQ. When they are cooked, they slide off of the skewers and into a bath of lime juice and melted butter. Then they are put over saffron steamed basmati rice and served w/ tomatoes, onions, and fresh herbs.
I have made a burger, indoor version of this meal. Its yummy and quick and the kids(and us) gobble it up!

1 pound of ground beef, buffalo, or dark meat turkey
1 medium onion(roughly chopped)
2 cloves of garlic
1 tsp salt
1/2 tsp pepper
1/2 tsp turmeric
1/2 tsp allspice
1 lime
2 tbsp butter
Have a glass storage container ready w/ the butter and 1/2 of the lime(squeezed).
In a food processor, process the onion and garlic until almost liquid. Add spices, salt, and pepper then the meat. Pulse the mixture in the processor. You might need to mix once to make sure the meat reaches the blade. When all is combined, turn out onto a plate and make balls(about a 1/4 cup size) Them roll the balls between your hand and make a sausage shape(about 4" long and 1" wide. Heat a grill pan or a large frying pan over medium heat and if needed use a tsp of fat. Cook the "burgers" until medium well or to your liken. When they are ready transfer to the glass dish w/ the lime and butter.
We eat them w/ yogurt, fresh sliced onions(yes the kids eat raw onions;)) tomatoes and ground sumac.(sumac is a Mediterranian berry that has a lemony taste. Its sprinkled on kebabs before eaten in Persian cuisine)
*if you and/or your children like ketchup, then go for it!*

Tuesday, February 24, 2009

roasted veggies

A yummy way to eat veggies is to roast them. Roasting brings a great flavor to really anything. Yesterday for our afternoon snack I roasted a bag of trader joes frozen string beans(always in my freezer) My kids couldn't get enough. You can roast any veggie. Eggplant, all different types of squash, string beans, cauliflower, broccoli, carrots, potato, celery, onion, tomato, asparagus(my favorite), artichoke hearts, peas..........
4 large carrots
1 large onion
1-2 parsnips
6 or more cloves of garlic(skins on)
1 large sweet potato
10 baby potatoes(red skin or yellow) about the size of a golf ball
1.5 tsp salt(I always season again w/ salt when they come out of the oven)
1 tsp pepper
1/4 cup coconut oil
3 tbsp balsamic vinegar
1 tsp allspice
1/2 tsp chili powder (mixture of spices)

*Wash the carrot, parsnips and potatoes. Cut potatoes in half and cut the parsnips and carrots on an angel about 1/2 inch thick.
*Cut the onion in half and cut each half into 4 pieces.
*Peel the sweet potato and cut in half lengthwise. Then cut each half into 1 inch slices(they will look like 1/2 moons) Sweet potato cooks the fastest so you want the pieces to be large.
*Toss all veggies, including the garlic, in a baking dish(large) w/ the seasonings and the vinegar. You can either melt coconut oil in a small pan then pour over veggies and toss or you can do as I do(less cleanup) take small pieces of the coconut oil and distribute over the veggies. After 10 minutes in the hot oven, the oil will be melted and you can take the dish out and toss the veggies to coat them in the oil.
Bake for at least 1 hour in a 375 degree oven. Halfway through the cooking take out the dish and flip the veggies.
*I usually roast a chicken or 2 on top of the veggies. In this case, I roast everything for 1.5 hours, then out comes the chicken to rest for 15-20 minutes and the veggies go back in. I turn up the heat to 425 and let them go for 15 minutes. This is so delish because all of the chicken fat and the juice are becoming reduced and they make the veggies taste outrageously good!

chickpea salad

We had this for lunch today and I thought I would share this easy and healthy recipe.
1- 25 ounce can of chick peas
1/2 red onion finely diced
1 lrg clove of garlic-smashed and finely chopped
1 tsp salt
1/2 tsp pepper
1 lemon(squeezed)
1/4 cup olive oil
1/4 cup tomato(chopped)
1/4 cup walnuts
1/4 cup feta cheese
Drain and rinse the beans. Place in a medium sized bowl and add everything except the feta. Toss and mix all ingredients together. Then add the feat and lightly mix.
This is great by itself, as a side dish or as a salad.

Ryans favorite breakfast

*****over easies w/ sprouted toast***** My oldest son has a huge appetite! He can easily have 4 soft boiled egg yolks and 1 egg white. If I make bacon or sausage too, he will eat 2 links or up to 4 pieces of bacon. His favorite breakfast(or lunch) is sprouted english muffin or sprouted toast w/ over easy eggs and a side of sausage or bacon.
I give my kids, my husband and myself raw egg yolks when I can(at least 1 raw a day). So an easy way to eat them raw is to separate the white from the yolk before cooking. In a small frying pan heat a couple of tsps of bacon fat or coconut oil and cook the white over medium low heat until cooked. While the white is cooking toast your bread. When toast is done, smother it w/ butter or coconut oil and carefully spread the raw egg yolk on the toast then place the cooked white on the toast. I use only 1/3 of the white because it contains a protein called avidin which binds to the biotin in the egg yolk and prevents absorption of this vitamin(vitamin H or B7). The egg yolk has an unbelievable amount of nutrition in it and its easily absorbed, especially raw.

Monday, February 23, 2009

blender pancakes

These are great! They taste like regular pancakes(not whole grain) I learned the technique from Sue Greggs recipe.
1 cup of whole grains(I use 1/2 cup of brown rice and 1/2 cup of rolled oats or steel cut oats)I have also used 1/2 brown rice and 1/2 buckwheat. you can use any grain you have or like.
1 cup of plain yogurt or kefir
*put the yogurt or kefir in a blender, then put the grains and blend for about 2 minutes. You want the mixture to be almost smooth. Let this mixture sit overnight.
*in the morning, before breakfast, add the rest of the ingredients.
1 egg
1 tbsp melted coconut oil or butter
1 tsp baking soda(I leave this out for a very thin, crepe type of pancake)
1/2 tsp vanilla(optional)
1/2 tsp cinnamon(optional)
*blend again for a minute or so. Now make the pancakes!!
*****very easy- whole grain- nutrient dense- yummy*****
Add ins:
1 tbsp ground flax seed
1/2 cup frozen or fresh blueberries
1 banana and1/2 cup walnuts-folded in w/ a spoon
and anything else that you can think of

chiropractic care

1 year ago, my family and I started seeing a chiropractor. Once I understood exactly how getting adjustments keeps our bodies functioning properly I knew this is something that I do not want to live w/ out. Our chiropractor is a very special type. She is a maximized living chiropractor who puts 100% of herself into the healing of ALL of her patients. She also expects 100% from her patients by following a maximized living way of life. This includes the 5 principles of maximized living:
1. Avoidance and reduction of medications: medication obviously does not build or create health, it is for crisis care only. Learn the steps that you need to become informed on the dangers of long term doses of over the counter and prescription drugs.
2. Maximum nerve supply: according to Harvard medical research, the human brain contains 120 years of life in it. The purpose of our brains is to keep our bodies functioning and healing for 120 years. There must constantly be 100% communication between brain and body to reach your highest level of health. Interference to the spinal cord and nerves which carry the information to your organs lead to disease and early death. Learn how to maximize the function of your body through a properly corrected and maintained spine.
3. Quality nutrients: health takes place at a cellular level; your cells require certain nutrients to thrive; if your cells are malnourished, toxicity and disease set in; learn what foods you should never eat again, others to minimize, and what you should eat on a daily basis.
4. Optimum oxygen levels and lean muscle: our cells require certain oxygen levels to replicate normally and stay healthy; start burst training exercise which will build lean muscle and boost your your oxygen levels higher than ever in as little as 10 minutes a day.
5. Peace of mind and strong relationships: the divorce rate is higher than ever before; learn how to have the relationship of your dreams w/ your spouse; we live in a society that eats stress like it's candy; learn 10 steps to create more peace in your life rather than managing your stress *why the need for maximized living is so urgent*
-only 1 out of 1000 people in the US reach the age of 60 in good health
-every 30 seconds someone is diagnosed w/ some form of cancer
-5 /6 people die of heart disease or cancer in the US(2nd and 3rd leading killer in US)
-this will be the 1st generation of children that will not outlive their parents' generation due to the American lifestyle(David Katz-Yale Univ.)
Unfortunately many people give themselves and their families over to the medical world, believing a doctor has the answers(a prescription) to all of our health issues. This is sad but true. Our bodies are designed to heal!!!! We need to only follow the maximized model for living and we will take control back for our health and our families health too.
visit maximizedliving.com and find a chiropractor to keep your bodies "power on."

Sunday, February 22, 2009

creamy carrot soup

2 quarts of homemade chicken broth(organic store bought would work too)
1 tsp salt
1/2 tsp pepper
5 large carrots
2 celery stalks
1 large onion
2-5 cloves of garlic
4 tbsp butter
1/4 cup balsamic vinegar
In a medium sized pot, place all ingredients except the butter and vinegar. Bring to a boil and then let soup simmer for 20-30 minutes(veggies need to be soft) With a slotted spoon, remove veggies and put into a blender w/ enough broth to blend until smooth(be careful when blending hot liquid. Do not fill the blender more than 3/4 full)Now add 1 tbsp of butter and blend and another tbsp and blend. Do this until 4 tbsp are incorporated. Return puree to the rest of the broth and mix in the balsamic vinegar. Enjoy!!
SERVING SUGGESTIONS:
*add a dollop of sour cream
*add leftover chicken or poach a chicken breast then cut up and put in soup
*add leftover veggies
*add some rice
*toast some bread , rub w/ fresh garlic, and drizzle w/ EVOO(extra virgin olive oil)Dip in soup

Friday, February 20, 2009

Persian meat patties

1 lb ground beef or ground dark meat turkey
2 large potatoes
1 medium onion
2 eggs
1 tsp salt
1/2 tsp pepper
1/2 tsp ground allspice
1/2 tsp ground curry
1/4 tsp ground saffron dissolved in 2 tsp of hot water(optional)
1 cup dry unflavored bread crumbs(on a plate)
1 cup oil
*Boil or steam peeled potatoes. Mash w/ a fork and set aside.
*Coarsely chop onion and put into the bowl of a food processor. Process until very fine(a bit watery). Into the onions put, the meat, salt, pepper, spices, and eggs. Process until smooth(you may need to stop processor and mix the mixture w/ a spoon, then process again) When smooth, add the potato and process until incorporated. Put mixture on a plate.
*Start making balls out of the mixture(about the size of an egg) and roll the meat balls in the breadcrumbs. Then flatten the balls into oval shapes and fry(shallow fry) in a large frying pan. Start w/ 1/2 cup of oil and add more as needed. Brown both sides and place on a paper towel lined plate. Serve w/ yogurt, a squeeze of lemon or lime, onions and tomato.
note-Sometimes when making the meat into balls, I find the mixture is too sticky. 2 things that I do: Before making balls refrigerate for 1/2 hour to make the mixture firmer, and/or: When making the balls, have a small bowl filled w/ cold water to wet your hands before making the balls. This helps w/ handling the mixture. Nush-e-jan!!!!(enjoy)

Thursday, February 19, 2009

cauliflower mashies

This is such a yummy dish! It is a great sub for mashed potatoes.
1 lrg head of cauliflower
1/4 to 1/2 cup heavy cream
2-5 whole, peeled cloves of garlic
1 tsp salt(or more if you like)
1/2 tsp pepper
1/2 stick of butter
Cut cauliflower into florets(small pieces) and steam along w/ the garlic, until soft. Put cooked cauli into the food processor w/ all the ingredients and blend until smooth.
This is great as a side to a steak dinner or roasted chicken.

Wednesday, February 18, 2009

batch cooking

I have never relied on "outside food" to nourish me. I grew up in a house where breakfast, lunch and dinner were always cooked at home. When I was a teenager, I started cooking and becoming interested in nutrition. In my mid twenties I moved out of my parents house and into my 1st appt. w/my boyfriend(now husband). Every night after work(on my feet for sometimes 10 hours straight) I would go straight into my 10 by 7 foot kitchen and start cooking from scratch. My husband couldnt believe it, he said "I hit the jackpot". Now, with a family of four to feed, much more planning is needed. I simplify my routine by pre washing veggies and storing in green bags(bought at whole foods), menu planning, and cooking in bulk(something my mother did a lot of)
My favorite bulk cooking item is chicken. It takes no more effort to roast 1,2, or 3 extra chickens. I buy them whole and roast them. We eat 1 for that nights dinner. The meat and bones come off of the other chickens. The breast meat is used to make a big chicken salad, the dark meat is divided up. Some I freeze in 1 cup portions(I will use this for soup or curries), and the rest I use over the next few days for soups, stir fries, quesadillas, or just warmed up w/ a veggie and a green salad.The bones go right into my enameled cast iron pot w/ water and veggies to make a nourishing bone broth. I freeze most of it in 2 and 4 cup portions. I usually have planned a meal w/ broth for the week so some goes in the fridge.
I make meat sauce, stews, mini meat loafs, meat balls, homemade turkey sausage patties, hamburger patties(ready to be cooked)and chopped veggies. The chopped veggies come in handy when you just do not feel like cutting up all those veggies for stew, stir fries, soups, sauces..........I take about 4 onions, 3 carrots, 1-2 celery stalks, a red pepper, and a head of garlic(I LOVE garlic) put them in a food processor and pulse until they are coarsely chopped. I fill 1 cup glass storage containers and freeze. When I need them I just defrost on the counter.
I love to grill a few(3) steaks and use the meat for a couple of days. We are big eaters in my family so 3 lrg. steaks is good for 2 days worth of meals. Usually a dinner and the next days lunch.
I always make extra veggies and turn them into another 2 meals. I make rice in large batches. I do not usually freeze rice(tho I have and its been fine) so I make enough for a few days. I make large batches of hummus and use for 3-5 days. And kuku(persian omelet) is always popular in my house.
Batch cooking saves time, money and your health(you can choose homemade food over take
out) You just need a plan and a little time to do some prep. Joyful cooking to you!!!!!!

Tuesday, February 17, 2009

my starters came today

Today I received my matsani yogurt starter, my water kefir grains and my kombucha SCOBY.
As I type I am steeping the yea for my kombucha and I am cooling the milk for my yogurt. Tomorrow I will start my water kefir. I cant wait to see what happens!!

lunch and snacks for kids on the go

It can be so tempting to buy a slice of pizza when out and about or send kids to school w/ packaged foods. For the kids that go to school and have a hot lunch available, this too can be tempting for some. How easy to send kids to school w/ money and let them purchase lunch there? Well get ready for lots of ideas that will give kids nourishing foods to sustain energy and fats to keep their brains functioning properly.
*sandwich roll up-Use sprouted tortillas and fill w/ cheese,meats,nut butter and naturaljelly,cream cheese,hummus,roasted veggies w/ lots of mayo,egg salad ......ANYTHING your kids like. When the tortilla has your chosen filling, roll and cut into slices then wrap in parchment paper and pack in lunch bag.
*hard boiled eggs
*fruit salad or a piece of fruit.(avacados are great and LOADED w/ fat)
*veggie sticks w/ homemade sour cream dip(1 cup sour cream, 1/2 lemon squeezed, 1 tsp grated onion or onion powder,1 tsp salt, pepper, and a clove of crushed garlic)
*nitrate free and organic cold cuts, rolled.
*nuts
*soup(thermos)
*grass fed beef hot dogs(thermos w/ hot water)
*unflavored, cream on top yogurt,w/ maple syrup or honey, or w/ fresh fruit
*smoothie(kefir, yogurt, coconut milk, milk)put in a thermos
*cheese cubes
*raw nut cookies
*sprouted bagel w/ lots of coconut oil and butter
*homemade stew or chile(thermos)
*chopped veggie salad w/ lots of olive oil and lemon juice(cucumbers,tomato,red cabbage,radish, red peppers(these are a few examples- you can do whatever your child likes)
*bean salad
*homemade coconut muffins
*chicken salad
*nut bread(ground nuts, eggs and butter or coconut oil)w/raw honey and butter or coconut oil
*pate and veggie sticks or rice crackers
*any left over in a thermos
*kuku(Persian omelet)or frittata(Italian omelet) sent cold
Fats for kids,about 6 tbsp a day, are an essential part of their nutritional needs. Butter, saturated animal fat, coconut oil, ghee, EVOO, and cold pressed nut and seed oils(in small amounts) are all excellent for kids and adults. Please stay away from soybean oil, canola and other vegetable oils. Most require chemical extraction and deodorizing to mask the rancid oil.
Start your babies young, eating nutritious foods, so they do not become picky eaters and so they get a large variety of vitamins and minerals. Long term breastfeeding and whole food eating is the best gift that you can give to your children. They will be great eaters and healthy and you wont have to spend so much time undoing damage due to poor diet and formula feeding(raw milk or meat based formulas are the exception-tho NOTHING compares to breastmilk)

Sunday, February 15, 2009

grain free "cereal"

This is a great "cereal" that I make and keep in my fridge for a quick breakfast or snack.
Its made w/ shredded, dried coconut, soaked and dehydrated nuts and seeds, dried fruits and cinnamon.
1/2 cup each: pumpkin seeds and sunflower seeds
1/2 cup each:macademia nuts,brazil nuts and almonds(you can use any combo of nuts that you like)
1 cup shredded coconut
1 cup dried fruit(I use prunes, apricots, figs and raisins)
1-2 tsp cinnamon
Either coarsely chop the nuts, seeds, and fruit w/ a knife or in batches, chop the seeds, then the nuts, then the fruit in the food processor. Use the pulse on the processor so you can control the size of the ingredients.
Put all the chopped ingredients into a glass storage container and mix in the cinnamon. Store in the frigde and serve w/ yogurt, kefir, milk or just eat it plain. You could add sweetener if you wanted, too.

Friday, February 13, 2009

how to raise kids to LOVE food

*LOVE food yourself!!!! I mean REAL food, made at home w/ love.
*breastfeed for as long as possible!!
*make sure your house always smells like food. The smells from childhood stay w/ you forever.
*do not give grains until after 1 year(even longer is fine too) Babies can not digest grain until they have the enzymes to break them down. They do not develop these enzymes until after 1 year.
*DO NOT give any sweets(even natural)not even a taste until well over 1 year. They will know no different and they will enjoy foods in their natural form.
*do not serve babies bland food. Serve them food the way you season yours.
*revisit foods that baby refuses to eat. Sometimes they just arent in the mood for a particular food. Parents, I think, mistake "just not in the mood" for "I do not like that".
*start babies young w/ unsweetened lacto fermented foods(yogurt, kefir)between 6-8 months and cultured drinks(kombucha,water kefir) over 1year. These foods are chock full of nutrition, enzymes, bacteria and yeast which will keep babies healthy and their digestive tracts filled w/ "the good guys".
A healthy baby, child and grown up loves healthy food.
An unhealthy baby, child and grown up does not love healthy food.

Thursday, February 12, 2009

raw nut cookies

This is a FAVORITE in my house!
1.5 cups of raw, soaked and dehydrated nuts(I like a combo a macademia, brazil and cashews
1.5 cups of shredded coconut
1.5 cups of dried fruits(I like apricots and prunes--raisins are good too)
1 tsp of vanilla extract
a pinch of sea salt
Place nuts in food processor and chop until fine. Add the rest of the ingredients an process until a ball forms. Transfer mixture to a plate and start making balls. I use a measuring spoon so all the cookies are the same size. With your hand or the bottom of a glass, flatten cookies and dehydrate at 95 degrees for 8 hours.
* if you do not have a dehydrator just place cookies in fridge on a plate in a single layer and cover
leaving the cookies in the ball shape is great too. You can call them truffles!
A note about the kind of cook that I am: I have lots of recipe books and I look for recipes on the net but I do not think I ever followed a recipe exactly as is. I am an emotional cook and an artist at heart so things never are the same in my house. Any of my recipes can, for the most part, be translated into whatever works for you and yours!

Thursday, February 5, 2009

frozen organic berries

I always have bags of these on hand. They are great in my coconut flour muffins, smoothies, pancakes, and in a bowl w/ some yogurt or kefir and a little cream too. But what they are really best for is a teething baby(over 1 and w/ a few teeth) They were loved by my boys and really soothing on their swollen gums.
* I do want to say that I gave them to my boys at maybe 7 months in one of those mesh food bags sold at the baby stores. They look like a rattle sort of and you can put all different foods in them. I used then mostly for my teething babies w/ frozen fruits put in.

the kids favorite smoothie

1 cup kefir
1 raw egg yolk
1/4 cup of raw cream(if I do not have any I use more kefir)
handful of frozen berries
1 tsp of powdered greens
1/2 tsp vanilla
2 drops of stevia or 1 tsp raw honey
Place all ingredients in the blender and blend until smooth!!!

pepproni pizza grilled cheese

2 pieces of sprouted bread or sourdough bread
2 or more pieces of nitrate free pepperoni
tomato paste
oregano
raw cheese of your choice(I use jack) or organic cheese
coconut oil, ghee, or bacon fat
Smear a thin layer of tomato paste on both pieces of bread and sprinkle w/ oregano. Place cheese, then pepperoni, and then cheese again on 1 piece of bread. Top w/ the other piece of bread. Heat a pan over medium low heat and put about 1-2 tsp of chosen fat in. Now put your sammy in and I like to cover the pan w/ a lid so that the cheese melts nicely. When ready to flip and brown the other side put some more fat in the pan.
This is a great lunch and a wonderful and quick dinner paired w/ a big salad!!