Healthful & Homemade

Homemade Rice Milk

2011-10-02T20:01:00.009-04:00

It's a long story as to why I'm drinking rice milk, but suffice it to say that I believe it's healthier. I don't drink milk for calcium -- in fact, cow's milk isn't really a great source of calcium. In reality, our bodies only absorb about 25% of the calcium available from cow's milk.

But that's a story for another day...

Originally I was drinking Rice Dream when I wanted rice milk. But there are two things I've discovered that I don't like. One: it's not organic. Two: I've seen evidence that Monsanto owns stock in the company that manufactures the product, and I do my best not to knowingly support Monsanto.

So ... I found an online recipe that looked good and made my own!

It really was easy. You take a cup of organic rice:

Wash it thoroughly and put it in a pan with 8 cups of boiling water:

Simmer it for three hours (yes... I said THREE HOURS) until it looks like this:

Then you put it in your blender -- half of the rice mixture plus half additional water (I did two cups rice mixture and two cups of water) and blend:

Eventually, you'll have this (it's a HUGE bowl -- 16 cups -- of pureed rice and water ... "rice milk"). Note how brown it is? I didn't think it would ever actually look like cow's milk at this point.

Strain it twice. I strained it into the blender the first time, then poured it through the strainer from the blender into a pitcher for the last strain.

Here's what's left after you strain:

And HERE is what's left after the second straining -- beautiful, white milk:

So there you have it ... how to make a nice, healthy gallon of rice milk.

The part that was the hardest was straining it ... took me nearly an hour. But it's worth it. This is thicker than the Rice Dream milk (one of my complaints about rice milk was that it was watery) and my next thing will be to add just a little cocoa and honey to make chocolate milk for my coffee.

Happy drinking!

Spinach... It's What's for Breakfast

2011-01-23T13:27:00.009-05:00

For the past many, many weeks, I've been drinking a smoothie for breakfast. I've been reading about incorporating greens into my diet, especially spinach (and kale ... but I'm just not a fan). One way is with a "green smoothie". Most green smoothies recommend all greens, plus a banana to help with the bitterness, but I can't eat bananas.

I also wanted to get other things in my diet as well, including broccoli, cucumber and blueberries. The thing is, all of these foods need to be WELL chewed before swallowing in order to get all the benefits. We humans tend to put things in our mouth, chew once or twice and then swallow. That's not going to cut it. Think about it: have you ever watched a cow or horse eat? They take a mouthful of grass or hay and chew, and chew, and chew, and chew ...

There's a saying: "Eat what you drink and drink what you eat." It basically means, make sure everything is totally liquified before you swallow.

I decided to make things easier and do the chewing with my blender. *G*

I've had more than one person tell me that the thought of blending spinach, cucumbers and broccoli into a fruit smoothie turns their stomachs. Fact is, folks, you can barely even tell they're there! What an easy way to eat your veggies.

Here's what I do. I gather my ingredients (I usually also add ground flaxseed, but I'm out), in today's case a carrot, an apple, a cucumber, some blueberries, broccoli, spinach and a bit of yogurt and OJ (with pulp). You can vary the fruits a bit if you'd like, for different flavors:

I buy organic as much as possible because I leave all the skins on (that's where most of the nutrition is, after all):

I fill the blender to the brim, because spinach is one of those mysterious foods that loses volume the moment you do anything to it, including blend it:

Then I blend. I usually have to stop a few times to stir it up. But eventually, I end up with this:

Want a peek in the top?

YUM... pour and drink:

I dare you to give it a try. Your body will love you for it.

====================

Found a Great New Blog to Follow!

2010-12-30T17:59:00.002-05:00

Living Prepared

Check it out. Today's post is about dry food storage and I'm drooling over the pictures...

Soda = Unsafe?

2010-12-21T07:27:00.002-05:00

I've always known that regular soda is bad for you because of the high sugar content, and that diet soda is unhealthy due to the artifical sweeteners. Recently, I've pretty much eliminated all soda from my diet. I did think that seltzer water was okay, until I did some research ...

There are studies that indicate that the carbonation can cause Osteoporosis. Since I already have problems with calcium, I've opted to give up all carbonated drinks completely (this is easier said than done -- I can't believe how much I crave them!).

Check out these links:

Soft drinks: Unsafe beverages

Osteoporosis - Prevent It Before It Starts

Soda May Lead To Osteoporosis

The Truth about Osteoporosis by Dr. John Lee MD

I could post another dozen links, but I think you get the idea. Now, that said -- there are other studies that show this may not be the case. However, in my mind if it's possible, then why not quit? It's not as if we'll get ill or die if we quit drinking soda.

Better safe than sorry, I say.

Choosing Good Supplements

2010-12-02T06:59:00.002-05:00

Something I've known for quite some time is not to waste money on cheap vitamins and herbal supplements. The cheap ones tend to use less "bioactive" products. What does that mean? Low bioactivity means the body can't actually absorb and use what you're giving it. You might as well take nothing.

Some chemical forms are better than others and you can look at the nutrition information on your bottles to see what they contain.

In his book, "Never Be Sick Again", Raymond Francis gives a good scale of how to check your vitamin supplements for high bioactivity and I thought I'd share:

POOR Bioactivity (i.e. don't use these):

Carbonate (e.g. calcium carbonate)
Oxide (e.g. magnesium oxide)
Sulfate
Phosphate

ACCEPTABLE Bioactivity

Aminoate
Chelate
Gluconate

OPTIMAL Bioactivity

Ascorbate
Citrate
Fumarate
Malate
Picolinate
Succinate
Tartrate

He recommends Perque brand as the best bang for the buck. Of course, that doesn't mean it's your only option. Just ... educate yourself. Store brand supplements probably aren't your best option.

Be healthy!

Artificial Sweeteners

2010-09-09T07:19:00.000-04:00

Another Reason to Skip Fast Food

2010-07-27T07:46:00.001-04:00

From: Receipts Could Be Harmful to Your Health

Cash-register receipts from many fast-food outlets, groceries, pharmacies, big-box stores and U.S. post offices contain high levels of the endocrine-disrupting chemical bisphenol A.

Read the entire story. It's interesting.

Organic vs. Conventional -- how do you choose?

2010-06-02T11:46:00.001-04:00

From CNN (read the entire article and view a video here):

If you're eating non-organic celery today, you may be ingesting 67 pesticides with it, according to a new report from the Environmental Working Group.

The group, a nonprofit focused on public health, scoured nearly 100,000 produce pesticide reports from the U.S. Department of Agriculture and the U.S. Food and Drug Administration to determine what fruits and vegetables we eat have the highest, and lowest, amounts of chemical residue.

Most alarming are the fruits and vegetables dubbed the "Dirty Dozen," which contain 47 to 67 pesticides per serving. These foods are believed to be most susceptible because they have soft skin that tends to absorb more pesticides.

"It's critical people know what they are consuming," the Environmental Working Group's Amy Rosenthal said. "The list is based on pesticide tests conducted after the produce was washed with USDA high-power pressure water system. The numbers reflect the closest thing to what consumers are buying at the store."

The group suggests limiting consumption of pesticides by purchasing organic for the 12 fruits and vegetables.

"You can reduce your exposure to pesticides by up to 80 percent by buying the organic version of the Dirty Dozen," Rosenthal said.

The Dirty Dozen

Celery

Peaches

Strawberries

Apples

Domestic blueberries

Nectarines

Sweet bell peppers

Spinach, kale and collard greens

Cherries

Potatoes

Imported grapes

Lettuce

Not all non-organic fruits and vegetables have a high pesticide level. Some produce has a strong outer layer that provides a defense against pesticide contamination. The group found a number of non-organic fruits and vegetables dubbed the "Clean 15" that contained little to no pesticides.

The Clean 15

Onions

Avocados

Sweet corn

Pineapples

Mango

Sweet peas

Asparagus

Kiwi fruit

Cabbage

Eggplant

Cantaloupe

Watermelon

Grapefruit

Sweet potatoes

Sweet onions

Simple Homemade Strawberry Applesauce

2010-05-10T04:00:00.000-04:00

This morning, I realized my strawberries were beginning to get a little mushy, but I didn't have enough left to do anything significant with them (like jam).

So I pulled out four rather banged up apples I had sitting in my crisper (nothing like using rejected fruit for a project, rather like the orchards use "drops" for their cider... waste not, want not).

I cut the tops off the strawberries and put them in a saucepan.

And then, because I'm lazy, I cut the apples into quarters and cored them, then grated them with the skins on ... because I've foun that the skins of the Macintosh apples are tough and won't grate, so I save one step: peeling. YAY!

I added everything to the pan, plus a little water (I eyeballed it, but it probably wasn't even half a cup)

... covered, and popped it onto the stove, on low heat.

I cooked it until the berries were soft (about 20 mins)...

... and then pureed it in my smoothie maker (which is easier to clean than my blender).

And, voila! Strawberry applesauce. Very yummy for eating or for baking.

So next time you have mushy berries and/or bruised apples, you know what to do.

Enjoy!

Easy Peasy Homemade All Purpose Cleaner

2010-04-14T15:38:00.002-04:00

I used to use 409. And then, when I got a dog who licked EVERYTHING, I switched to the "green" cleaners, but they really pinched my pocketbook. Then, Dr. Oz mentioned something on his show that my SIL shared with me.

A miracle?

Nope.

Vinegar.

Yep, that's right -- just plain old white vinegar.

Mix equal parts vinegar with water in a spray bottle and use it everywhere. It even cuts through grease (I used it on my stove last night). It does make the house smell a bit like a salad for a little bit, but I like the scent! LOL...

Some facts about why vinegar makes a great cleaner (it's even quite anti-bacterial!):

The acetic acid in vinegar kills viruses, germs, bacteria and mold. It also dissolves tough mineral deposits and stains like those found in sinks, toilets and tubs.

How cool is THAT? You can even clean up after raw meats or scrub your sink and potty.

And one HUGE bottle of vinegar? Costs practically nothing.

Frugal. Non-toxic. Easy.

What more could you ask for?

Go on... fix yourself up a bottle today.

Here's a site about 1001 Ways to Use Vinegar. Check it out.

More on BPAs

2010-04-10T04:00:00.001-04:00

Wanted to see what else I could find.

I discovered this:

Minutes from the backroom BPA meeting between Coca-Cola, Alcoa, NAMPA, GMA, ACC, and Del Monte

Which includes lots of info on how these companies are trying to sell the idea that BPAs aren't harmful, including "scare" tactics and targeting minorities and the poor.

I found this:

Chemical Manufacturers & Food Industry Defend Use of BPA

Which has much information, but this quote was especially interesting:

But the recent industry memo outlining the strategy discussion on how to address the public concern about the potential safety issues raised by BPA, and the public desire to switch to use of safe (or at least safer) chemicals from less safe ones, demonstrates that behind closed doors key industry trade associations - including the ACC, the Grocery Manufacturers of America, and the North American Metal Packaging Alliance and even individual companies like Coca-Cola, Del Monte, and ALCOA, are gearing up for a costly (perhaps in ways they didn't anticipate) media campaign to thwart chemical policy reform, and convince the public that it has to choose between exposure to (and consumption of) unsafe chemicals or loss of access to affordable necessities like infant formula and baby food.

Still researching as I can...

======================

BPAs

2010-04-07T04:00:00.000-04:00

Do you ever wish you didn't know something -- because ignorance is bliss? That happened to me the other day.

I imagine most of you have heard of Bisphenol A or BPA. It's been in the news quite a bit because they've discovered that the plastics it's used in leaches bad chemicals into whatever the container holds that can cause cancer. I know I shouldn't microwave in plastic and that #7 plastics shouldn't be used over (like as a water bottle).

I've taken steps to make sure I follow these rules to keep my family as safe as possible.

Then, yesterday, I found out this: Epoxy resins containing bisphenol A are used as coatings on the inside of almost all food and beverage cans.

WHAT? Really?

So, I started researching. I hit Wikipedia first. And found tidbits like this:

...the U.S. National Toxicology Program (NTP) later agreed with the panel, expressing "some concern for effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposures to bisphenol A," and "minimal concern for effects on the mammary gland and an earlier age for puberty for females in fetuses, infants, and children at current human exposures to bisphenol A."

And this:

A panel convened by the U.S. National Institutes of Health determined that there was "some concern" about BPA's effects on fetal and infant brain development and behavior. A 2008 report by the U.S. National Toxicology Program (NTP) later agreed with the panel, expressing "some concern for effects on the brain". In January 2010 the FDA expressed the same level of concern.

A 2007 review has concluded that BPA, like other xenoestrogens, should be considered as a player within the nervous system that can regulate or alter its functions through multiple pathways. ... A 2008 review has concluded that BPA altered long-term potentiation in the hippocampus and even nanomolar dosage could induce significant effects on memory processes.

And it also indicated that exposure to BPAs can cause these types of cancer: Breast cancer, Neuroblastoma, prostate cancer.

You'd need to read the entire article to get the full impact, but it's a little scary (Okay ... a LOT scary).

I use canned goods in my food storage area. They're convenient and they store for a REALLY long time. But what good is having it if it causes cancer, if it affects the memory processes of the brain, etc.?

BPA's are in canned veggies, canned fruit, canned meals like soups and even soda.

I found a short article about how to avoid BPAs here. It said:

Beverages appear to contain less BPA residues, while canned pasta and soups contain the highest levels.

But it really didn't give me what I wanted. Then I found this article about who does and doesn't use BPAs in their packaging. Now we're talking! I highly recommend taking a look if you're concerned.

One note that bothered me most there was this:

COCA COLA is not only defending BPA as safe but is spending millions of dollars lobbying and publicizing it's safety to prevent regulations restricting it's use.

Hmmm....

I'll be doing more research, but this really hammered home the need to buy or grow fresh fruits and veggies and can or freeze them myself.

What do you think about all this?

So Excited...

2010-03-16T20:16:00.003-04:00

Look what I have:

In case you can't read, the title is:

Homemade: A Surprisingly Easy Guide to Making Hundreds of Everyday Products You Would Otherwise Buy

I got it from the library, but if I like it well enough, I'm buying my own copy.

Stay tuned for recipes and experiments from me!!

Homemade Granola

2010-03-09T04:12:00.000-05:00

I love granola, but haven't been happy with the recipe I've used in the past, so I went on a recipe hunt. I found this one to use as a base recipe, this one I found on AllRecipes.com, as it came with very high ratings on the site:

Megan's Granola

Ingredients

8 cups rolled oats
1 1/2 cups wheat germ
1 1/2 cups oat bran
1 cup sunflower seeds
1 cup finely chopped almonds
1 cup finely chopped pecans
1 cup finely chopped walnuts
1 1/2 teaspoons salt
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup honey
1 cup vegetable oil
1 tablespoon ground cinnamon
1 tablespoon vanilla extract
2 cups raisins or sweetened dried cranberries

Directions

1.Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.

2.Combine the oats, wheat germ, oat bran, sunflower seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.

3.Bake in the preheated oven until crispy and toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.

I modified it, of course! I'm not a huge fan of nuts in my granola, so I didn't add any (though I might chop up some peanuts and use a few sunflower seeds next time). I added 3/4 flaxseed meal and substituted molasses for the maple syrup and brown sugar. I also threw in 3/4 cup of peanut butter... mmmm.... (melted together with the honey, oil, etc).

Here's how it worked. First I gathered my ingredients:

Then I put everything I needed to warm/melt into a bowl and put in the microwave (because I didn't want to tend a saucepan and it just needed to get warm).

And put the dry ingredients in a HUGE bowl (8 cups of oatmeal is a LOT):

After I stirred the dry ingredients, I added the melted stuff (Note: I didn't think about peanut butter until AFTER I'd done this, so you won't see it in the bowl...I threw it in the empty bowl, melted and added it next):

Stirred it thoroughly in order to coat all of the oats and then spread it onto two jelly roll pans (lots of folks call this a cookie sheet - but officially, a cookie sheet doesn't have raised edges, and you want edges for this job!) and also used two pie tins (there is a LOT of the mixture):

Cooked at 300 (instead of the 350 the recipe calls for) for 20 mins, stirred and decided it needed a bit more time, so put it back in for another 15 mins. Pulled it out and let it cool (it "crisps" as it cools, so give it time to do this before eating or putting it into a container):

NOTE: After it's cooked, feel free to add raisins, craisins, or other dried fruit -- it's yummy, and would make a great trail mix. Just don't COOK the fruit with the granola, or it will get dry and hard.

DD and I ate this for breakfast yesterday ... and she had it for a snack later. It was a big hit and was the best recipe I've used! However... I had an ulterior motive for making it -- I wanted granola bars.

So... stay tuned. Provided it doesn't get eaten up today, I have plans for granola bars in the works...

An Easy Healthful Lunch

2010-03-04T05:16:00.009-05:00

Let me introduce you to my DD's favorite lunch -- Cheesesteak open faced sandwiches, minus the steak. SO yummy and so good for you.

Chop up peppers, onions and mushrooms (I prefer portabella) and put them in a pan with garlic and a tiny bit of butter. I also will add just a little seasoning salt or plain salt.

Cook until mostly soft (a little crunch in the peppers isn't a bad thing). Add cheese (this is one case I allowed a bit of leeway in the "healthful" category -- I just don't like how cheddar or other hard cheeses melt, so I use American. NOTE: I do NOT use "processed American cheese food" like those icky wrapped slices you can get ... they are NOT cheese. I use American cheese from the deli, which is a least a *little* more like cheese and can even call itself "cheese" and not "cheese food"):

Turn off the heat and cover:

After about a minute, it's melted nicely:

Prepare your bread (we used homemade sourdough):

Cover with your mix of veggies and cheese:

And EAT!

DD asked for this three days in a row, lol... it's that yummy.

Homemade Sourdough: Starter and Bread

2010-02-15T05:13:00.001-05:00

DD have been buying "When Pigs Fly" sourdough bread lately -- When Pigs Fly bakery is regionally located in the northeast, and they make some of the yummiest and most healthful bread there is. You CAN order it online if you're interested.

In any case, while their bread is fantastic, it doesn't come cheap (what truly good thing does?) So DD and I decided to try to make our own.

First... you need starter. And IT needs about 5 days or so to get really good and ready. There are many options for making sourdough starter, but I chose the simplest:

1 cup milk
1 cup flour (I used oat -- whole grain but white)

Mix together in a container that isn't metal and let sit out for about 5 days, until it's got a good "sour" smell... you can't put a lid on this or it will explode as it ferments. I put mine in a glass jar with a cloth over the top, stirring it once a day.

Edited to add: After your starter is "sour", you can cap it and store in your fridge. If you don't use it after a couple of weeks, scoop a little out and add new flour and milk, and leave out to ferment again.

Once you have your starter, you're ready to make bread.

Here's the recipe I used:

SOURDOUGH FRENCH BREAD

Combine and set aside until bubbly (do not stir):
1 1/2 c warm water (about 105 degrees)
1 package (2 1/2 tsp) active dry yeast

Mix and stir for 3 minutes with the above mixture - let set until double in bulk:
1 c sourdough starter
3 1/2 c whole wheat flour
1 Tbsp sugar
2 tsp salt

Add:

1/2 tsp baking soda
2 cups whole wheat flour

Mix until satiny

Shape into 2 oblong loaves and place on lightly greased cookie sheet. Cover and let rise until double in bulk. Just before baking, brush with water or egg whites.

Bake at 400 degrees for 30 - 40 mins

I made a few changes -- the biggest being that I substituted unbleached white flour for half the whole wheat flour so I'd have a little more "fluff" to my bread.

Gather your ingredients and tools:

Proof your yeast (yeast in warm water):

Mix your starter into the yeast and add other ingredients (sugar, flour, etc):

Next, knead your bread a bit until all the flour is mixed in. I don't have a pictures, because DH came by to chat while I was working, and I plumb forgot!

Then shape into loaves and put on the cookie sheet:

Cover and let rise (about an hour, if your house is warm):

When they're HUGE, brush with water:

Put in the oven:

With a pan of water for a crunchier "french bread" crust:

Yum:

When they're done, brush the tops with a bit of butter:

Then immediately cut into them

and eat because nothing tastes quite as good as fresh baked bread...

DD ate three pieces... it was lunch for her that day.

In conclusion: The bread *tasted* fabulous. It was still a little heavy, but the flavor was perfect. Next time, though, I'll probably use bread pans so they'll rise UP instead of OUT -- these loaves got fatter, not taller.

But this is a definitely make recipe. We'll be having this quite often, I suspect. It's my favorite homemade bread yet.

==

What $40 of Healthful Food Looks Like

2010-02-14T06:16:00.005-05:00

I have to admit, this "living healthy" thing I got going on this year isn't easy on the pocketbook -- I can't wait until I can start growing stuff (and participating in the local CSA) because this is ridiculous.

Behold -- $40 of food:

I admit to splurging on the rotisserie chicken (I love them -- I'm considering buying a machine to do them myself), but nothing else. Even the sliced mushrooms were the same price per pound as the unsliced ones.

So: apples, celery, carrots, peppers, mushrooms, an onion, cabbage and lettuce chicken and cottage cheese.

Forty Dollars.

Makes me crazy...

==================

Healthful Dog Food

2010-02-04T04:00:00.002-05:00

I've talked about my dog, Dakota, on my writing blog -- and those of you who've been reading awhile know she has digestive problems that have led to me making her food from scratch. I've received emails from several people asking about it, and have had folks IRL interested as well, so decided that a post is in order. After all, our pets are kids, too, right?

I used the recipe for Spot's Stew from the Halo Pets website (actually, I found it in the book, "The Whole Pet Diet", but it's on the site as well.

Halo Pet's Spots Stew

Yield: About 8 Cups

2 ½ pounds whole chicken
¼ cup chopped fresh garlic
1 cup green peas
1 cup coarsely chopped carrots
½ cup coarsely chopped sweet potato
½ cup coarsely chopped zucchini
½ cup coarsely chopped yellow squash
½ cup coarsely chopped green beans
½ cup coarsely chopped celery
1 tablespoon kelp powder
1 tablespoon dried rosemary
11 to 16 cups spring water

For dogs only: Add 8 ounces whole barley and 6 ounces rolled oats, and adjust the water content to a total of 16 cups or enough to cover the ingredients (According to Halo Veterinarian, Dr. Donna Spector, cats require zero carbohydrate content in their diet, so this would be an unnecessary addition for cats).

Instructions: Combine all of the ingredients in a 10-quart stockpot (stainless steel, please) with enough water to cover. Bring to a boil, then turn down the heat as low as possible and simmer for 2 hours (the carrots should be quite soft at the end of the cooking time). Remove from the heat, let cool, and debone the chicken. With an electric hand mixer, or using a food processor and working in batches, blend all the ingredients into a nice puree; the stew should be slightly thicker for dogs and more soupy for cats. Using zip lock bags or plastic yogurt containers, make up meal-sized portions. Refrigerate what you’ll need for three days and freeze the rest. Be sure and seek your pet’s advice (and your vet’s) on ideal meal sizes.

Serving Size: Amounts will vary depending on age, activity level, current health, weight, and season, but here are some guidelines: The average adult cat will eat roughly 1 cup a day. Because dogs vary so much in size, consult the table below. The amount shown should be split into at least two meals daily.

Dog’s Weight Total Daily Portion
Up to 10 pounds 1 to 1 ½ cups
11 to 20 pounds 2 to 3 cups
21-40 pounds 4 cups

For each additional 20 pounds, add 2 cups. Remember, all pets are individuals, so let your intuition and observations guide you, and always consult your vet.

As always, I changed things up slightly. Here's what I do (I spread this out over two days because it's easier).

Start with two whole chickens (they weigh approximately 9 lbs)

Boil until cooked then remove from broth. I put them in a HUGE bowl with a lid I have and put them somewhere to cool (currently this is the garage). I put the broth into containers and let it cool, too, in my outdoor refrigerator (the only good part about winter!):

The following day, I cook the rest. I scoop the fat off the now cooled broth, and dump the broth into a pot. I add some of the hardest veggies (I frequently use sweet potato in place of the pumpkin, and use whatever type of summer squash I can easily find. I also use potato in place of the barley or oatmeal sometimes) -- celery, carrots, sweet potato, white potato.

I'm a big believer that raw food is healthier, so the stuff I can mush without cooking, I leave uncooked: the peas, green beans and squash.

While that is cooking, I debone the chicken and make sure it's in fairly small pieces.

Then... when it's all cooked and ready, I feed it all through my Kitchen Aid meat grinder (after pouring the broth into the bowl). Dogs have a shorter digestive tract than humans do ... if you don't grind up the veggies, they won't digest them as thoroughly, therefore missing out on some of the nutrients.

This is what it looks like when I'm done.

Now I pull out my other additions.

And scoop a day's worth of food into several containers, then put the correct amount of vitamin, oil, kelp, probiotics, etc., into each one.

(As an aside, I'm looking for appropriately sized glass containers to use, since it appears I'll be doing this for the next, oh... eleven years or so. I'm well aware that plastic is NOT a healthful choice to use.)

DD stirs, and we put them into the freezer.

Dakota helps by washing the dishes:

*G*

For the cat, I cut back a little on the veggies and add half fish, half chicken (because my cat prefers fish), don't add the starch and then puree it until it's smooth.

It may sound like a lot of work, but I get more than a week's worth of food, and it's only really an hour or so of actually working time (as opposed to the cooking time). And it's worth it. Look at this face and tell me you wouldn't do the same:

Homemade Muffins Even Your DH Will Eat

2010-01-30T06:49:00.004-05:00

My DH is the pickiest eater in the world. He doesn't think he is, but I could tell you stories...

Anyway, yesterday I was craving muffins for breakfast, but it was a Friday and my DH was home and would want some, too. Normally, in the "old" days, I would have done one of two things: 1. Make a separate batch just for him using Bisquick or 2. Give in and eat the Bisquick muffins myself. Ick.

DH doesn't subscribe to my belief in healthy, whole grains. He'd rather eat drywall or cardboard. But, I'm determined to sneak healthful foods into his diet somehow. So yesterday, I decided to try out a new recipe for muffins.

Here is the original recipe (and then after, I'll tell you how I adjusted it):

WHOLE WHEAT MUFFINS

2 c Whole Wheat flour
1/2 tsp salt
4 tsp baking powder
1/2 c brown sugar
1 c milk
2 eggs, beaten
1/3 c oil
1/2 c nuts or sprouted wheat

Mix well. Bake in greased muffin pan at 425 degrees for 15 mins

Yield: 18 muffins

*From "Kitchen Magic" by Deanna Smith Sudweeks

Okay... first off, DH would know if I used all whole wheat flour, so that wasn't going to work. Also, they wouldn't be sweet enough, and I don't like nuts in my muffins, so those would have to change.

I used in place of the 2 cups of whole wheat flour (this was a BIG compromise for me, but ... *sigh*...):

3/4 c all purpose flour, 1/4 c quinoa flour, 1 c whole wheat flour

For sweetener, I used:

1/2 c honey, 1/4 c brown sugar

And I added 1 cup of blueberries

As a side note, I filled the muffin cups nearly to the top, and only got 12 muffins.

They were the best muffins I've ever made. Fluffy, tasty, perfectly cooked and yes, even DH ate them with almost no complaint (DD asked if I'd used Bisquick and I said "NO, I used flour." ... DH responded, "Why don't you just use Bisquick?" and I said something along the lines of, "Just be quiet and eat them." LOL...)

So, I highly recommend this recipe (though I may slowly reduce the amount of all purpose flour to see how far down I can take it before the muffins aren't so light and fluffy) and will absolutely make it again and again.

*****************

Good Advice

2010-01-26T04:00:00.003-05:00

I recently finished reading "In Defense of Food" by Michael Pollan. It's a fantastic book and I highly recommend it to anyone who is interested in eating healthfully.

The best advice he gives is amazing in its simplicity:

Eat food. Not too much. Mostly plants.

It sounds basic. But the fact is, much of what we eat isn't "food". And he defines "food" in one of his chapters. Here's what he says about deciding what "food" is:

1. Don't eat anything your Great Grandmother wouldn't recognize as food.

This includes things like "Go-Gurt"...

2. Avoid food products which contain ingredients that are (A) unfamiliar, (B) unpronounceable (C) more than five in number or (D) that include high fructose corn syrup.

He says that none of these is necessarily harmful in and of itself, but they are clear markers for food that has been so highly processed where it is no longer "food".

3. Avoid food products that make health claims.

He has a good point when he says that for them to make health claims on their packages, they must first HAVE a package, which is a good indicator that it's been processed in some way.

Additionally, many of the health claims are qualified, and based on incomplete or erroneous science. After all, does an apple need to scream about its healthfulness? And are Trix really good for you because they "contain whole grain"?

4. Shop the peripheries of the supermarket and stay out of the middle.

This is *mostly* healthful, though you'll still find questionable food products (like "Go-Gurt") there. Still... it's a start.

5. Get out of the supermarket whenever possible.

He very highly recommends shopping at your local farmer's markets. From the book: "You won't find any high-fructose corn syrup at the farmers' market. You also won't fine any elaborately processed food products... what you will find are fresh whole foods picked at the peak of their taste and nutritional quality."

So for example let's compare two different loaves of bread I currently own.

Arnold's Grain Lovers Hearty 100% Whole Wheat bread

Ingredients: Whole Wheat Flour, water, sugar, sunflower seeds, wheat gluten, yeast, cracked wheat, rye, soybean oil, ground corn, salt, flaxseed, millet, amaranth, cultured dextrose and maltodextrin, buckwheat, kamut, calcium carbonate, brown rice, oats, mono- and diglycerides, soybeans, triticale, datem, tricalcium phosphate, vitamin D3, spelt, barley, calcium sulfate, citric acid, quinoa, teff, grain vinegar, soy lecithin, nuts, whey, nonfat milk.

Hmmm... this fails on nearly every level as "food" according to Michael Pollan.

Now this:

When Pigs Fly Sourdough Bread

Ingredients: Unbleached flour, cider, evaporated cane juice, salt, yeast.

Which do you think is healthier for you to eat?

Do you think his guidelines are something that it makes sense to follow?

=====================

Homemade Yogurt

2010-01-20T04:00:00.000-05:00

There is a suggestion [that yogurt] may decrease the risk of breast cancer. And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men. Additionally, yogurt can help reduce the risk of stomach ulcers and vaginal infections. - Elizabeth Somer, MS, RD (from this online article)

***

Yogurt (either soy or made with milk) is one of the most healthful things you can eat. However, the flavored ones that you purchase are full of stuff that ISN'T so healthful (see this article for instance or this one -- really.... go read them and I think you'll be surprised at what you find), and it costs about half as much to make your own plain, and add in whatever you'd like to sweeten it.

Also, keep in mind that the cheaper brands of yogurt don't have as many of the healthy cultures in them as the more expensive brands. Stonyfield Farms, for instance, includes six different cultures in their yogurt instead of the legally required three. Even so, their flavored yogurt has stuff in it I don't want to eat.

When I originally decided to make my own yogurt, I tried the crockpot yogurt recipe on Suzanne McMinn's site. It seemed simple enough, but my yogurt flopped -- I don't think I kept the crockpot warm enough over the several hours it needs to set. If you think you CAN, then give it a try -- clearly she managed, so it can be done.

I opted to buy a yogurt maker instead. After much research, I chose this one:

It was fairly inexpensive and highly rated on most sites I looked at. The only "complaint" I saw was that some people's yogurt was runnier than they wanted.

Note: Homemade yogurt is NOT as hard as the kind you buy in the store.

Okay, so now I have my yogurt maker. The rest is easy. You DO have to either buy yogurt starter, or use plain yogurt (I chose Stonyfield Farms plain -- for the reason that they have all those lovely bacteria).

I started by heating the milk -- you bring it to a low boil (the directions state that you should heat it until the milk "climbs the walls" of the pan):

Then you cool it a bit. I use my winter "outdoor" refrigerator -- I left it outside until steam was no longer pouring from the pan:

Next, you add your yogurt:

I also choose to add a little powdered milk (this helps make it firmer):

And... whisk until it's smooth:

Then you ladle into the jars that came with the maker and pop them into the warmer:

Let it "cook" for 8 - 10 hours and VOILA!

You have yogurt :-)

DD likes to eat hers with a little homemade strawberry jam (this batch didn't quite set -- I was experimenting with decreasing the sugar -- and is more like thick syrup):

Stir and eat.

I use blueberries and a little honey.

YUM.

So... no more high fructose corn syrup or artificial colors for us. And making my own yogurt costs about half as much as buying it. We'll make up the cost of the yogurt maker in no time.

=====================

Homemade Wheat Crackers

2010-01-12T20:08:00.012-05:00

We love crackers at my house. I buy Tricuits and Wheat Thins by the cartload when they're on sale. And, though Triscuits are pretty healthful, they're still not perfect.

Here is the listing of ingredients for them:

Ingredients: WHOLE WHEAT, SOYBEAN AND/OR PALM OIL, MALTODEXTRIN, SALT, SPICES (INCLUDES ROSEMARY), MONOSODIUM GLUTAMATE (FLAVOR ENHANCER), ONION POWDER, NATURAL FLAVOR, OLIVE OIL.

And the ingredients for Wheat Thins:

Ingredients: WHOLE GRAIN WHEAT FLOUR, UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), SOYBEAN OIL, SUGAR, CORNSTARCH, MALT SYRUP (FROM BARLEY AND CORN), INVERT SUGAR, MONOGLYCERIDES, SALT, VEGETABLE COLOR (ANNATTO EXTRACT, TURMERIC OLEORESIN). CONTAINS: WHEAT. BHT ADDED TO PACKAGING MATERIAL TO PRESERVE FRESHNESS.

Of the two, Triscuits definitely wins the healthier challenge, but I still don't like the MSG and Maltodextrin they contain. Besides, I'm trying "why buy it when I can make it", so I gave wheat crackers a try.

I found several recipes, but used this one first. Here it is:

Wheat Thins
(recipe from Recipeland.com)

1 1/2 cups flour (all-purpose)
1/2 cup whole wheat flour
1/2 cup sugar
1/4 tsp salt
2 Tbsp butter (at room temperature)
2/3 cup milk
salt (or other dried herbs and seasoning) for sprinkling

1. in a large bowl, combine the flours, sugar and salt. cut in the butter and mix until you have a coarse meal.

2. slowly blend in the milk just until you have a dough that will hold together. divide the dough into 2 pieces for rolling.

3. roll the dough out on a floured surface to about 1/8 inch thickness. sprinkle with salt and roll over lightly with the rolling pin again. cut the dough into 2×2 inch squares. poke each square several times with a fork.

4. transfer squares to an ungreased baking sheet and bake at 325 F for 20-25 minutes, until crackers are golden brown.

====================

We started by gathering all the ingredients:

And blending together the dry ones first:

DD carefully mixed in the flour, sugar, salt and baking powder (as a side note, I cut the sugar in half -- something I do in nearly every recipe I use):

Next, she used a pastry blender to cut in the butter:

After adding the wet ingredients, we used a wooden spoon to mix, because it's thick and bread-dough like:

Then we decided that they looked too bland, so we added some various things.

Parmesan cheese:

Garlic:

And Basil:

Then it was time to roll it out.

Cut it into little squares:

Poke air holes in it so they don't make huge air pockets when they bake:

Pop them in the oven:

The finished result:

DD did the taste test:

My overall observations...

I rolled the dough a little too thick, so instead of being crunchy, they were a bit chewy. That was entirely my fault, and easily rectified for next time.

Even with cutting the sugar in half, they tasted too sweet. We use our crackers with cheese or salsa (for dipping) or occasionally spinach dips, etc, and don't like the sweet flavor. I will probably cut the sugar again the next time.

Otherwise, they were very yummy and DD ate a handful every day. It was a snack I could be comfortable with (along with her apple!). The only drawback? Because there are no preservatives, they don't last very long without getting stale, even in a sealed container or a ziplock baggie. They are something I would need to make on a weekly basis.

The good part is that they're simple enough that DD could probably make them on her own without any problem -- so maybe she and I will swap weeks.

I'll also play around with different types of seasonings and see what we like the best. I'd rate this recipe a B.

===================

Homemade Bran Flakes (Cold Cereal)

2009-12-29T04:00:00.000-05:00

I've been making homemade granola, but am getting a little tired of the same old stuff. Plus, DD really enjoys various "flake" cereals, so I thought I'd see what I could come up with.

I found a recipe for bran flakes at Mr. Breakfast. Here it is:

Nutty Bran Flakes

1/2 cup bran
1/2 cup whole wheat flour
1/3 cup walnuts or pecans - finely ground
2 Tablespoons sugar
1/4 teaspoon baking powder
1/4 teaspoon salt
1/3 cup milk
1/4 cup water
Preheat oven to 350 degrees.

In a large mixing bowl, sift together all dry ingredients. Add milk and water and mix well.

Cut parchement paper into two 12 x 16 pieces.

Lay one piece of parchement on a flat surface and scoop half of the dough onto the center. Flatten dough by hand and cover entire parchement with clear plactic wrap. Roll out the dough over the plastic wrap.

The goal is to make the dough extremely thin with areas of near transparency. You may notice that you are in effect making one huge bran flake at this point.

Remove the plastic wrap and place the dough (on the parchement) onto a 14 x 16 flat sheet pan. Cook for 10 minutes checking often after 5 minutes. A dough this thin will burn easily if left in too long.

The resulting product after cooking will be a leathery thin cracker (crunchy at the edges). Remove from oven and allow to cool completely. Repeat the rolling and cooking process with the other half of your dough.

Reduce oven temperature to 275 degrees.

After both huge bran flakes have completely cooled... rip and crack them into the sized flakes you are most familiar with (about 3/4 of an inch).

Place all flakes on a large cookie sheet and cook at the reduced temperature for 20 minutes... stirring the and flipping the flakes every five minutes. Remove the pan from the oven and allow flakes to cool completely. Serve with milk and fresh fruit. Stores well in a sealed container for up to two weeks.

And now, my experience.

First off, I could tell this just wouldn't be enough to justify the work I had to do, so I doubled the recipe. I also opted to substitute honey for the sugar (it's healthier) and omitted the nuts because I don't like nuts in my cereal.

I mixed together the bran, flour

and other dry ingredients

Then I added the wet ingredients:

and had DD stir:

Then we poured it onto the parchment paper and spread it out:

And popped it into the oven for it's first round of baking. The timer went off... but it was still gooey. Set it for 5 more mins, but it was STILL gooey. UH OH. I don't think I spread it thin enough, but we were already committed, so we cooked it for about three times as long as the recipe called for and then pulled it out. It was still soft, but no longer gooey.

We let it cool completely, and then tore it into smaller pieces and returned it to the oven for its second round of baking:

We stirred it every two minutes or so, and then took it out when a few of the pieces started looking too dark. We tasted them and... YUM. They tasted exactly right! DD and I did a little happy dance around the kitchen and then poured our flakes into a dish. Guess what we'll be having for breakfast tomorrow?

In closing, I'll say this: It's a lot of cooking time for very few flakes, even with the recipe doubled. The next time, I'll probably quadruple the recipe, make sure I spread it thinly and then just pop the parchment paper onto cooling racks and replace with another batch (I only have one pan with edges) until they're all done. Then we'll break it into smaller flakes and cook in as large of batches as possible.

But, all-in-all, I really liked the recipe and I'd definitely make it again.

Why Bother?

2009-12-26T06:42:00.004-05:00

Bear with me a moment while I work some things out in my own head, and share that with you. It's the "why" I'm doing what I'm doing...

I spent Christmas with family and extended family, and actually discussed my intention to make as much food and other household supplies from scratch this coming year. Interestingly, one of my in-laws has read (or "skimmed" -- she said it was a bit dry in parts, and she's right, except I was afraid of missing information) "Omnivore's Dilemma". And yet, she hasn't really changed her family's way of eating very much.

When I offered to share my (soon to be here) copy with another SIL, she wasn't interested in reading it, despite being very interested in being healthy. I admit to being surprised, though I suppose it's a little like going back to school (OTOH, I always have a least one non-fiction book that I'm reading, and they're frequently books of information that I'm reading to learn from).

And then, last night whilst reading an essay from "Food, Inc." (which isn't as good or interesting or unoffensive as "Omnivore's Dilemma" still has some interesting info) I came across this quote:

"Once our personal connection to what is wrong becomes clear, then we have to choose: we can go on as before, recognizing our dishonesty and living with it the best we can, or we can begin the effort to change the way we think and live." - Wendell Berry

It was an "aha" moment for me. How can I know what goes into conventional food production and NOT want to change the way I eat? For instance, SIXTEEN different pesticides are sprayed on each crop of conventionally grown apples. SIXTEEN. I know they've been declared "safe"... but are they really? How many things have been declared "safe" only to find out later that they cause birth defects or cancer?

I have to admit to it being easier to think about how I and my family are impacted rather than "the world" -- that's just so big. But if every other time I buy a chicken, I buy an organic one, how much healthier will my family be? (Yes, the world is also impacted but again it's a little hard to consider how my one chicken is going to change the world).

If I use natural household cleaners instead of chemicals, how much healthier will my family be? (Again, is it better for "the world" to flush vinegar down my drain that chemicals ... absolutely, but I'm more inclined to save my family first).

If I grow a garden, will my family be healthier -- even if that food only replaces 1/16th of what we eat for the year?

If I grind my own flour, buy locally grown food, and skip eating meat for at least one or two meals a week -- will my family be healthier?

And... knowing that they would be healthier, how can I NOT do those things? Because, after all...

"Once our personal connection to what is wrong becomes clear, then we have to choose: we can go on as before, recognizing our dishonesty and living with it the best we can, or we can begin the effort to change the way we think and live." - Wendell Berry

Next time... back to recipes and my experience with them.

"Refried" Beans

2009-12-22T04:00:00.002-05:00

“Beans are highly nutritious and satisfying, they can also be delicious if and when properly prepared, and they posses over all vegetables the great advantage of being just as good, if not better, when kept waiting, an advantage in the case of people whose disposition or occupation makes it difficult for them to be punctual at mealtime.” - Andre Simon, "The Concise Encyclopedia of Gastronomy"

I use beans a lot. This is partly because I really don't eat much meat (something I'll go into more as time passes) and partly because beans are a great, inexpensive, extender for meat meals (like tacos or various meat casseroles).

But, I hate how expensive refried beans are to buy. Additionally, one of my reasons for trying to make foods myself is to know what is in what I eat.

So, I started with dried beans. For now, I'm using what I have on hand:

But I'm going to look into finding dried beans as locally as possible or maybe even try growing them myself once this runs out.

First, soaking beans before cooking helps eliminate some of the starches that cause gas. So, optimally, you should put your beans in a pot of cool water and soak overnight, drain, then cook. However, if you're like me and forget to think ahead, put your beans in a pot of water, bring to a boil and then set aside for a couple of hours instead. Next, drain them and add whatever liquid you want to cook them in. You can use water or broth (I prefer broth).

This time, I used chicken broth, because I had it on hand (I'd just boiled chickens for the dog's food).

You can also add onions for flavor while they cook as well, but my DH doesn't like onions, so I make them without (and then add them to my own food later). Bring to a boil, and then lower heat to simmer and let them cook a few hours until they are VERY soft (softer than you'd make them if you were just eating them as is).

I don't have a food processor (I KNOW.. it's shocking... and it's on my shopping list), so I smash the beans by hand. I do not refry them because I don't like the added fat, and because I really don't find that much of a difference in texture or flavor.

Put the beans in with very little liquid, and then add juice as needed to make the right consistency.

Slap your DD's hand when she steals a ladleful of beans to eat for lunch (okay... not really, and I actually had taken a picture, but it didn't turn out -- I love that my DD likes to eat beans. They are terrifically good for her!).

Put smashed beans into 1 cup (these are approximately that size... I use whatever little containers I have on hand) containers. Freeze.

I would have had about three more containers, but DD really, really liked the beans, and pulled more out to eat later! *G*

At some point, I plan on canning the beans in small half-pint jars instead of freezing, but I think that requires pressure canning, and that's a lot of work for only a few cups of beans. I'll probably do it when I pressure can my cream of mushroom soup.

Happy eating!

The First Step

2009-12-20T07:08:00.006-05:00

Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products. - Healthcastle.com

The first thing I decided to do was start grinding my own flour again. Yes, I admit it, I've been lazy this last year and have been BUYING flour, mostly all-purpose because it's the cheapest.

:::hangs head in shame:::

All-purpose flour has its place, mostly in desserts, but when I bake other items (like bread and pancakes), I prefer whole grain.

So....

I ground oat, quinoa (the only grain that is a complete protein -- and it can be substituted for pasta in many dishes) and wheat.

Thankfully, I have a grinder, found on sale at the local natural foods store a couple of years ago. It does a great job, though I think I want to get a manual one, too, for the times when I might not have power, or I only want a little bit ground.

Okay... I have my flour... time to start baking. Check back later for more!

My List of Things To Do

2009-12-20T06:43:00.004-05:00

This list will assuredly grow as time goes by and as I pull out the last of the processed food from my pantry and realize, "I can make that!", but here is a short list of some of the things I want to learn to make from scratch. If you can think of any processed foods YOU would like to learn how to make from scratch, leave them in the comments, and I'll see what I can do.

Cream of (mushroom, broccoli, chicken) Soup
Whole Wheat crackers (like Wheat Thins)
Cereal (to mimic cold cereals)
Pasta
Yogurt

I'm also looking into homemade:

Soap
Lotion
Hair shampoo/conditioner
cleaning supplies
Toothpaste

Let the games begin!

My Year of Living Healthfully

2009-12-19T13:55:00.005-05:00

I anticipate it will be more than a year of living healthfully, but this coming year, 2010, I will endeavor to learn how to live in a way that eschews processed foods and encourages my body to recall what natural food is like. I plan to search out ways to make many of the convenience foods I currently rely upon from scratch, to garden with an eye on canning and freezing, and to buy my foods locally whenever possible.

I plan to document my experiments, both successes and failures, here on this blog. I will also share any information or knowledge I learn from the books, papers and blogs I read.

I hope you find it interesting and informative.

Welcome to my journey.