Healthy Mama's Kitchen

Gluten Free Flax Bread Recipe

2011-02-09T08:19:00.000-08:00

I'm really excited to try this recipe from my friend. It's gluten and yeast free and FULL of FIBER! Love It! It's Low Glycemic too.

Gluten Free Flax Bread
2 cups flax seed meal
1 Tbls baking powder
1 tsp salt
1-2 Tbls sugar equivalent
5 beaten eggs
1/2 cup water
1/3 cup oil

Preheat oven to 350 degres and prepare a 10x15 baking pan with oiled parchment paper.

Mix dry ingredients using whisk. Add wet ingredients and mix well. Spread batter evenly on pan and then let sit a couple of minutes to thicken up.

Bake for about 20 minuts (until it springs back when you touch it). Yields 12 slices

Gluten Free Double Chocolate Chip Cookies/Bars (W/ Mint Chips)

2011-02-02T18:47:00.001-08:00

This recipe is Seriously NOT for someone with a Chocolate Addiction. It is Very Hard to stop at just one cookie!

I found the recipe on Suite 101.com by Alicia King.

Gluten Free Double Chocolate Chip Cookies/Bars

1 cup butter (softened)

3/4 cup sugar

3/4 cup brown sugar, firmly packed

2 large eggs

1 teaspoon vanilla extract

2 1/4 cups Gluten Free all purpose flour

2 teaspoons xanthan gum

1/3 cup unsweetened cocoa powder

1 teaspoon baking soda

1/4 teaspoon salt

1 cup semi sweet chocolate chips

1 cup (white or mint or butterscotch) chips

1/2 cup chopped pecans (optional)

Preheat oven to 375F.

Beat butter until fluffy, add white and brown sugars and mix well. Add eggs and vanilla and beat until smooth. In a separate bowl, combine flour, xanthan gum, cocoa, baking soda and salt. Gradually blend with creamed butter/sugar/egg mixture. Gently stir in chips and nuts.

A note for finger licking bakers: Don’t try this batter raw. These ingredients taste yummy after baking!

Drop by teaspoonful's onto ungreased cookie sheet. Bake 9-11 minutes.

Yield: 70 Cookies

Gluten Free Rosemary Chicken and Zucchini Skillet

2011-01-26T17:08:00.001-08:00

2 Small Zucchini (or Crook Neck Squash)
4 servings of Chicken (strips, or small chunks)
Flavored Olive Oil (if available: Garlic, Roasted Red Pepper, Basil)
Rosemary (to taste)
Cooked Brown Rice or Brown Rice Pasta
In a small skillet sauté Zucchini in flavored Olive Oils, a pinch of salt, and a pinch of Rosemary (or Olive Oil with Garlic and Basil Seasonings to taste.) Cook until tender. Do not over cook.
In a separate skillet cook chicken in Flavored Olive Oils and Rosemary.
When all ingredients are cooked combine in one skillet with rice or pasta. Stir together until mixed and warm and serve. VERY TASTEY!
Serves 4

Amazon.com Widgets

Gluten Free Curry Chicken Stir-Fry

2011-01-21T10:55:00.001-08:00

Gluten Free Curry Chicken Stir-Fry

2 Cups Chicken (I used pre-cooked frozen grilled strips from Costco.)

1/2 Bag of Frozen Stir-Fry Veggies

1 Cup Fresh Broccoli tops

10 Sprays Braggs Amino Acids (or to taste)

1/4 Cup Coconut Milk (use enough for the consistency that you want.)

1/2 teaspoon Curry Powder (or to taste)

Cook chicken in a large skillet using flavored olive oil if available. Mix in the rest of the ingredients and cook until veggies are thawed and warm.

Serve over Steamed Brown Rice

Serves 4

Gluten Free Beans and Rice

2011-01-21T10:34:00.001-08:00

This is one of the first recipes that I made up when I started eating Gluten Free. I needed something that I could take to a pot-luck lunch with friends and this turned out to be a yummy hit!

Gluten Free Beans and Rice

1 Can Black Beans (or any of your choice, rinsed)

2 1/2 Cups Cooked Brown Rice

5-6 Tablespoons 505 Southwestern All Natural Green Chile Sauce (I purchased it at Costco.)

1/2 can (small can) Olives

1/8 cup Coconut Milk (or Sour Cream) I used Coconut Milk from a leftover meal. I used it as a Creamer.

2 Cups of Shredded Cheese

Combined the first five ingredients in a small baking dish along with half of the cheese. Sprinkle the rest of the cheese on top of the bean mixture. Cover with tin foil and bake at 350 degrees for 30-45 minutes. This recipe can be microwaved.

Serve with Chips (I used Blue Corn. Everyone thought that was neat.)

Mama's EVERYTHING Salad

2010-03-10T10:47:00.000-08:00

This is a staple meal in our home. When I am feeling guilty for not feeding the family enough of the "rainbow foods" we add this to the menu. This is a salad with the main green being spinach. However, there ends up being a lot more mix-ins then spinach when we're finished.

The basic idea to making this salad is to make it hearty enough to work as a meal. So here is an idea of what we add to make this salad filling and refreshing.

Mama's EVERYTHING Salad

In a family sized bowl mix together the following Mix-In's:
Colored Peppers
Carrots
Celery
Sprouts
Tomatoes
(Any other fresh vegetables you want to add.)
Chopped meat (chicken, turkey, ham, fish, etc.)
Chopped or shredded cheese
Seeds (sunflower, pumpkin, sesame, etc.)
Nuts (almonds, cashews, pecans, etc.)
Fruits (apples, dried berries, etc.)
Croutons
A dash of sea salt, organic Season All, Mrs. Dash, etc.

Put a layer of Spinach (or salad greens) on a plate and scoop the Mix-In's onto the greens. Add any dressing you want and, ENJOY!

No-Bake Chocolate Peanut Butter Oatmeal Cookie Without The Sugar (Vegan)

2009-04-27T13:55:00.000-07:00

Last night I had a chocolate craving. I wanted no-bake cookies. But when I searched for recipes I didn't want all of the sugar and butter. So I was thrilled to find this recipe on AllRecipes.com These are great snack cookies as well as breakfast cookies. They are made with Maple Syrup instead of sugar. They are YUMMY!

No-Bake Chocolate Peanut Butter Oatmeal Cookies

INGREDIENTS
2/3 cup 100% maple syrup
1/4 cup vegetable oil
5 tablespoons unsweetened cocoa powder
1 teaspoon ground cinnamon
1/2 cup peanut butter (I suggest Adam's Chunky Brand)
1 cup rolled oats
1 teaspoon vanilla extract

DIRECTIONS
In a saucepan over medium heat combine the maple syrup, oil, cocoa and cinnamon. Boil for three minutes, stirring constantly. Remove from heat and stir in the peanut butter, rolled oats and vanilla until well blended. Drop by heaping spoonfuls onto waxed paper and chill to set, about 30 minutes.

Wholesome Coconut Cookies

2009-03-18T08:48:00.000-07:00

CAUTION: These are Very Tasty!! I made these cookies for St. Patrick's Day and we only have a few left. I colored the coconut green by smashing up spinach leaves and squeezing the juice over the coconut. It didn't change the taste. I know because I ate Way Too Many! They are only 100 calories. But still...

This recipe is a Bob's Red Mill Recipe! It is also considered a Vegan Recipe.

Wholesome Coconut Cookies

INGREDIENTS:
1 cup Hard White Whole Wheat Flour, Organic
1/2 cup Organic High Fiber Hot Cereal
1/2 cup Coconut, Shredded
1 tsp Baking Powder
1/8 tsp Sea Salt
1/2 cup Evaporated Cane Juice
1/4 cup Margarine (Non-hydrogenated)
1/3 cup Milk (Soy, Rice, Cow)
1 tsp Vanilla Extract

Beat together margarine and sugar until well blended. Add milk and vanilla and mix until smooth. In a separate bowl, mix together flour, cereal, coconut, baking powder and salt. Pour dry ingredients into the wet and mix until just combined.
Scoop by the tablespoon onto a greased cookie sheet and pat down slightly.
Bake at 350°F for 12 minutes.
Makes 18 cookies.

NUTRITIONAL INFORMATION Servings Size: 1 Cookie Calories 100, Calories from Fat 45, Total Fat 5g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 14g, Dietary Fiber 2g, Sugars 5g and Protein 2g.

Spinach Rotini Pasta Salad

2009-03-18T08:36:00.000-07:00

This is a delicious and very filling spring and summer time meal. This recipe comes from the back of the Heartland Whole Grain Rotini box. You can add or take away many different ingredients with this recipe. I've seen red onions and even strawberries in this dish. Olives are another idea. This was definitely a hit with my husband and four year old! MMM!

Spinach Rotini Salad

Ingredients:
12 oz Heartland Whole Grain Rotini
4 oz fresh baby spinach
1/2 cup Parmesan cheese
1/2 cup Italian dressing (any oil based dressing will work)
3/4 cup tomatoes, diced
4 oz pepperoni, julienne (I use turkey peperoni if I use meat in the recipe)
8 oz Cheddar cheese, shredded (I use Mozzarella, it has less fat)
salt and pepper to taste

Directions:
Cook rotini according to package directions. Rinse with cold water and drain. Combine all remaining ingredients in a large mixing bowl. Add pasta and mix well.

Double Carob Cookies (Healthy Chocolate Alternative)

2009-03-12T09:11:00.000-07:00

This is a great recipe for those who really enjoy chocolate, but are trying to overcome a chocolate dependence. Carob is a bean that has a similar taste to chocolate without the negative effects of real chocolate. In fact it could be considered good for you. Carob has a lighter flavor then chocolate, so don't expect an overpowering chocolate cookie. But these are delicious! I fed them to a group of 15 year olds and they were approved! Need I say more? This recipe stems from Bob's Red Mill Recipe Database. I have changed it a bit so the Nutritional Information might not be 100% accurate.

Double Carob Cookies

INGREDIENTS:
3/4 cup Butter (room temperature) (Try the Smart Balance brand to add Omegas to your diet.)
1 cup Turbinado Sugar (aka: Sugar In The Raw) -OR- 1/2cup Sugar and 1/2 cup Brown Sugar
2 large Eggs (Try to use eggs that are marketed for their Omegas)
1 tsp Vanilla
1-1/2 cups Whole Wheat Pastry Flour -OR- If Whole Wheat non-pastry flour is used, add 2-3T Olive Oil to recipe
1/2 cup Soy Flour
1/2 cup Carob Powder (Toasted)
1/2 tsp Baking Soda (Use Non-Aluminum Soda, it's better for you!)
1/2 tsp Baking Powder (Use Non-Aluminum Powder, it's better for you!)
1/2 tsp Sea Salt
6 oz. Carob Chips -OR- Dark Chocolate Chips (Make sure Cocoa is the first ingredient on your Chocolate Chip ingredients.)
1/2 cup chopped Walnuts-Baker's Pieces -OR- Any nuts

Preheat oven to 350°F. Lightly grease 2 cookie sheets, set aside. In a large bowl cream together the first 4 ingredients (butter through vanilla extract). In another bowl blend together the next 6 ingredients (flours through salt). Add the flour mixture to the butter/vanilla mixture; stir well. Add the carob chips and chopped walnuts; stir well. Drop by teaspoonfuls 2 inches apart onto prepared cookie sheets and bake 8-10 minutes.
Makes 4 dozen cookies.

NUTRITIONAL INFORMATION Serving Size: 1 Cookie Calories 100, Calories from Fat 45, Total Fat 5g, Saturated Fat 3g, Cholesterol 15mg, Sodium 50mg, Total Carbohydrate 12g, Dietary Fiber 3g, Sugars 5g, Protein 1g.

What is Carob?

"Beneficial Uses: Carob is considered a remarkable antidiarrheal, and it is highly recommended that travelers pack Carob when visiting foreign countries. Carob is said to be high in fiber and rich in one class of tannins (polyphenols) that manifest strong antiviral and antiseptic properties, making it effective when given to treat bacterial-induced diarrhea.

According to Dr. Qi Dai, assistant professor of medicine at Vanderbilt University School of Medicine, a ten-year study found that the particularly strong antioxidant effects of the polyphenols, which may be found in Carob, act to reduce the incidence of alzheimer's disease.
Carob is considered a demulcent, a medicine with soothing, mucilaginous qualities that shield mucous membranes from irritating substances.

In France, some early research indicates that Carob may be helpful in stimulating inactive kidneys and may be effective in cases of chronic kidney failure.

Carob is a wonderful substitute for cocoa, because it contains fewer calories, is naturally sweet, and, unlike cocoa or sweet chocolate, is caffeine-free and non addictive. In addition, it is usually cheaper. Also unlike cocoa and chocolate, Carob does not interfere with the body's assimilation of calcium. Carob Beans may be roasted and ground for use as a coffee substitute, and Carob is a versatile additive used to flavor jams, liqueurs, juices, cigarettes and other food products."
- Herbal Extracts Plus

Chicken & Lentils

2009-03-12T09:01:00.000-07:00

If you are looking for something healthy and different, this is a good choice. This meal is tasty and healthy. Nothing fancy, just a good home cooked meal. This recipe stemmed from Bob's Red Mill Recipe Database. I have changed it a bit, so the nutritional Information might not be 100% accurate.

Chicken & Lentils

INGREDIENTS:
1 lb washed & sorted Lentils
6 cups Vegetable or Chicken Stock
1/2 tsp Sea Salt
1/8 tsp Pepper
8 oz. Cooked, Skinless, Boneless Chicken Breast
1 small Yellow Onion, peeled and chopped
1/2 cup Celery, diced
1/2 cup Carrot, diced
1/2 cup broccoli
3 cloves Garlic, peeled & minced

Place all ingredients, except salt and meat in a heavy saucepan, cover and bring to a boil over high heat. Add meat, reduce heat to low and simmer about 45 minutes to 1 hour, stirring occasionally, until lentils are tender, but not mushy. Most of the water will be absorbed during the cooking process, so keep a close eye on the pot to make sure lentils do not stick. Mix in salt and pepper. Serve with rice or corn bread.
Makes 6 servings.

NUTRITIONAL INFORMATION Servings Size: 1 Serving (389g)Calories 410, Calories from Fat 40, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 40mg, Sodium 540mg, Total Carbohydrate 57g, Dietary Fiber 12g, Sugars 8g and Protein 37g.

Black Bean Salad

2009-03-08T22:43:00.000-07:00

This is one of my favorite quick meal ideas! You can use this recipe as a salad or as a filling for pitas or tortillas. This is also a good base recipe that allows you to add or take away a lot of things. We felt like this salad was a light and tasty summer type recipe. We got this off of our Bush's BEST Black Beans can. There website is a great resource for some great recipes that include beans.

Black Bean Salad

Ingredients
1 (15 ounce) can black beans, rinsed and drained
2 (15 ounce) cans whole kernel corn, drained
8 green onions, chopped
2 jalapeno peppers, seeded and minced
1 green bell pepper, chopped
1 avocado - peeled, pitted, and diced
1 (4 ounce) jar pimentos
3 tomatoes, seeded and chopped
1 cup chopped fresh cilantro
1 lime, juiced
1/2 cup Italian salad dressing
1/2 teaspoon garlic salt
-Optional Add Ins-
Raspberry vinaigrette instead of Italian
Kidney Beans
Colored Bell Peppers
Cherry Tomatoes, sliced

Directions
In a large bowl, combine the black beans, corn, green onions, jalapeno peppers, bell pepper, avocado, pimentos, tomatoes, cilantro, lime juice, and Italian dressing. Season with garlic salt. Toss, and chill until serving.

Oatmeal Cookies with Whole Wheat

2009-03-08T22:05:00.000-07:00

This recipe stems from the Bobs Red Mill website recipe database. This is a great resource for recipe ideas using whole grains, beans, and natural baking products. We made these delicious cookies tonight for an after dinner snack. They are a great mixture between sweet and tasty and healthy enough to not cause too much guilt! They were a hit with everyone! I will be cooking more without Chocolate Chips in the morning for breakfast.

Oatmeal Cookies with Whole Wheat

INGREDIENTS:
1 cup Butter (we use Smart Balance Extra Virgin Olive Oil brand)
1 cup Brown Sugar, packed -OR- 3/4cup Sugar and 1/4 cup Black strap Molasses (mixed)
2 large Eggs (Free Range)
2 cups sifted Whole Wheat Flour
1 tsp Baking Soda
1/2 tsp Sea Salt
1/2 tsp Allspice (ground)
1 tsp ground Cinnamon
1 tsp ground Nutmeg
10 Tb Milk (Organic)
2 cups Oats, Rolled, Quick Cooking
1 cup chopped Walnut Halves (I used chopped almonds)
-Optional Add In's-
1 cup Dark Chocolate Chips (we used 60% Cocoa. Just make sure the first ingredient is Cocoa in your chocolate chips.)
1 cup raisins (organic)

Preheat oven to 350°F. Lightly grease a cookie sheet, set aside. In a large bowl of an electric mixer, beat shortening and brown sugar until creamy. Beat in eggs until well blended. In another bowl sift together flour, salt, soda, and spices three times. Add flour and milk alternately to shortening mixture; fold in the quick oats, raisins and chopped nuts. Drop dough by rounded tablespoons onto prepared cookie sheet, spacing about 2" apart. Bake until cookies are golden, but center are still soft (10-12 minutes).

Transfer cookies to racks to cool. Serve, or store airtight up to 3 days. Makes 48 cookies.

Please Note: I made a few adjustments to the ingredients, so these nutritional calculations are not 100% accurate.
NUTRITIONAL INFORMATION Serving Size: 1 Cookie Calories 120, Calories from Fat 60, Total Fat 6g, Saturated Fat 1.5g, Cholesterol 10mg, Sodium 35mg, Total Carbohydrates 14g, Dietary Fiber 6g, Sugars 6g, Protein 2g.

Southwestern Beans

2009-01-19T20:37:00.000-08:00

This is a recipe that I created for the times that I make burritos and I want more then just the basics. I have used this recipe for simple bean burritos with or without meat, as well as breakfast burritos. It is VERY easy, tasty, and good for you!

Southwestern Beans

One Way:
1 can of beans (black, red kidney, etc.)
1/2 can of enchilada sauce
2 Tbls of sour cream OR cream cheese OR plain yogurt (optional)

Mix and bring to a boil. Remove from heat and serve in a tortilla.

Another Way:
1 can of beans (black, red kidney, etc.)
1 small can of spicy vegetable juice (V8)
2 tsp taco seasoning
2 tsp Grill Mates Chipotle Seasoning
2 Tbls of sour cream OR cream cheese OR plain yogurt (optional)
1 small can of sliced olives (optional)
1 small can of green chilies (optional)

Mix and bring to a boil. Remove from heat and serve in a tortilla.

Artichoke Heart Pasta

2008-10-17T20:38:00.000-07:00

My husband made a heavenly Artichoke Hearts Pasta tonight. The smell and rainbow of colors made our mouths water in anticipation. Tasting it was definitely not a let down. This is a great meal idea for anyone who has left-over pasta noodles and is tired of the traditional marinara sauce and pasta.

Made with a base of Artichoke Heart Marinade Oil and Olive Oil, this pasta is smooth and has a subtle yet fresh taste to it. Pasta lovers won't be disappointed with this recipe!

The following are the ingredients for this pasta dish. I will not give exact measurements for everything because this is the type of recipe that you make "to taste."

Artichoke Heart Pasta

Artichoke Hearts (diced, at least 6 ounces, include the sauce in the recipe)
Yellow Bell Peppers
Red Bell Peppers
Zucchini
Olive Oil (at least 3 Tablespoons)
Garlic (pressed)
Red Onions
Garlic Salt
Rosemary
Lemon Pepper
Lemon Juice
Salt
Crushed Red Peppers

Saute' the above ingredients together

Combine the below ingredients with the sauteed ingredients and cook until warmed.
Olives (sliced)
Diced Tomatoes
Pasta

Meat Options:
Chicken
Bacon

Southwestern Cream Sauce

2008-10-12T22:43:00.001-07:00

I created the wonderful spicy and zest filled sauce to top our taco salad. It was quick and Delicious!!

Southwestern Cream Sauce

6 ounce can Evaporated Milk
1/2 cup Newman's Own Southwestern Dressing
1/2 cup chunky salsa

Mix together until smooth (or not)
Heat to just under boiling (or not)
Serve over taco salad or any southwestern style meal that you desire.

Why "Newman's Own"

Newman's Own is a name brand of All Natural dressings that isn't filled with all of the dangerous additives that other brands feel that they need to add to their dressings. Love this brand!

Pumpkin Chocolate Chip Fiber Bars

2008-10-12T22:02:00.000-07:00

These Pumpkin Chocolate Chip Bars taste WAY too good to be good for you! We made these delicious treats to welcome in the Fall season. They surely did the trick!! They taste just as sweet and deliciously spicy as they smell.

Pumpkin Chocolate Chip Fiber Bars

1 2/3 cups sugar
1 cup olive oil
4 eggs (try to find the eggs with Omega 3's)
16-ounce can pure pumpkin
1 1/2 cups flour
1/2 cup bran flour (OR powdered Original flavored Fiber One cereal OR Soy flour)
1 teaspoon cinnamon
1 teaspoon salt
1 teaspoon baking soda
2 teaspoons baking powder
1/2-1 cup dark chocolate chips (try to use the darkest chocolate you can find)

Preheat oven to 350 degrees. spray a 10 x 15 x 1 inch pan with cooking spray.
Mix sugar, oil, eggs and pumpkin until smooth.
Combine flours and spice in separate bowl
Combine mixtures
Mix until smooth
Stir in chocolate chips
Spread batter onto pan
Bake for 25-30 minutes
Serves approximately 15 bars

This recipe is full of protein, fiber, and Omega 3 fatty acids. It does have sugar in it. However, when you add fiber to recipes with sugar it counteracts the ill effects of sugar somewhat.

Can Chocolate Be Good For The Body?

According the renowned medical doctor and pioneer of nutritional medicine, Doctor Andrew Weil, good dark chocolate (with at least 70 percent cocoa) really is a healthy treat you could consider... Chocolate is a source of polyphenols, the same kinds of antioxidants found in red wine and green tea. The fat it contains is mostly stearic acid, which doesn't raise cholesterol levels. And the flavonoids in dark chocolate are good for the heart - they reduce the stickiness of platelets, inhibiting blood clotting and reducing the danger of coronary artery blockages..."

Garden Style Southwestern Chili

2008-09-12T17:03:00.000-07:00

Garden Style Southwestern Chili

I won't give exact measurements on every ingredient because of the varying sizes that this meal could be prepared in.

Stewed Tomatoes with their broth (you can use canned, bottled, or fresh tomatoes)
1 can tomato paste
Canned Green Chili Enchilada Sauce
Salsa (to taste)
Taco Seasoning (to taste)
Garlic Clove (pressed)
Onion (chopped)
Meat (I use Chicken or Beef)
Colored Peppers (green, red, yellow, orange, etc.)
Corn (canned or fresh off the cob)
Finely chopped crookneck and/or Zucchini Squash
Hand full of Spinach chopped
Black Beans (with juice, if canned)
Kidney Beans (drained)
Chili Beans
Brown Rice (cooked)

This recipe turns out so tasty! We love to make it into burritos or a chip dip. As the cold weather sets in it will be a nice warm treat in a bread bowl!

Why Beans?

According to The World's Healthiest Foods Website "Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.

When researchers analyzed different types of beans, they found that, the darker the bean's seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans."

Chronic Sweets and Food Cravings

2008-08-31T22:29:00.000-07:00

WHY DO WE CRAVE SWEETS?
There are a few different reasons that a person may struggle with chronic food cravings (in this case, foods with many added sugars to them.) One reason could be a hormone imbalance. The hormones that are most likely out of balance are serotonin and/or insulin. Sweets are often associated with comfort or a “reward” that we feel is deserve. Our body sees sweets as serotonin, which is considered a “feel good” hormone. This is why we often crave sweets when we are feeling weary, stressed, or depressed. When we eat something sweet, our serotonin level will rise. Unfortunately, the increase does not last and we will most likely want more and more sweets soon after we take our first serving.

Some people crave sweets after a meal. Most likely the reason for sweet cravings at this time is because of an insulin imbalance. This is actually called “insulin resistance”. When a person eats a meal that consists of highly refined carbohydrate foods or a sugar-filled dessert, (refined carbohydrates refers to foods where machinery has been used to remove the high fiber bits, the bran and the germ from the grain. White rice, white bread, sugary cereals, and pasta and noodles made from white flour are all examples of refined carbohydrates. – Dr. Rob Hicks, BBC Health) their body will quickly turn the refined carbohydrates into glucose (sugar’s energy source.) Insulin is the hormone that helps the body move the glucose out of our blood stream and into the cells of our body so that it can be burned as energy for the body. If a person consistently eats highly refined foods or foods with a lot of added sugar, the insulin level in the body will consistently be high.

Unfortunately, the body eventually gets used to high insulin and may begin to resist it. When the body resists the insulin, the glucose stays in the blood and eventually is stored as a fat and the cells of the body are deprived of the energy they need to maintain health. The weakened cells in the body are what cause the body to crave sweets (comfort.)

WHAT CAN WE DO TO ELIMINATE THE CRAVINGS?
So what can we do to heal our body and eliminate the dangerous chronic sweet cravings? There are several options that a person has to heal the body and eventually eliminate chronic sweet cravings. I will break the options into two choices, evaluating the food we eat and making the necessary changes, and supplementing the body with certain nutrients.

FOOD IDEAS
I would be amiss if I did not mention the importance of a balanced diet. A good way to determine if your diet is considered balanced is by looking at the colors of the foods that you are eating. First ask yourself if the colors are natural or not. If they are not, they don’t count. If they are, look for some basic colors, for example red, yellow, green, orange, and brown. If you can say that you have eaten something that consists of these colors multiple times throughout your day, then you most likely have a balanced diet. If you do not see these colors on your table on a regular basis, it is your choice whether you are going to invite their help in your journey to feeling better or not. If you decide only to make one change, let me give you a suggestion, Fiber!

Many people immediately think of fruits and vegetables when they think of fiber. Fruits and vegetables are an excellent source of fiber. However, there are many other ways to get fiber into our diets. Some of them are even tasty. Fiber One is a brand name for a line of fiber rich foods. They have tasty cereals, granola bars, yogurts, and breads that are packed with fiber. You can get almost 50% of your daily-recommended fiber by eating just one bowl of their cereal. All of their products are low in calories and high in fiber, yet they taste great! Let me tell you why I have suggested fiber. The following is a list of reasons given by Doctor Sears M.D.

Fiber steadies your blood-sugar level. Fiber, especially the soluble type, found in psyllium, bran, and legumes slows the absorption of sugar from the intestines. This steadies the blood sugar level and lessens the ups and downs of insulin secretion. So a breakfast and lunch containing moderate amounts of soluble fibers, such as bran, fruit, and oats, can be especially valuable. Keeping insulin levels low and stable also helps the body store less fat, another perk for people trying to control their weight.Fiber slows fat absorption. Fiber may also slow down the absorption of fat from what you eat. This is another weight-control perk offered by a high-fiber diet. The stools of persons eating a high-fiber diet have a higher fat content than stools from someone eating low-fiber meals.Fiber reduces cholesterol. A diet high in soluble fiber, such as that found in oat bran, whole oats, psyllium, legumes, barley, fruit, and prunes, lowers blood levels of the harmful type of cholesterol (LDL) without lowering the good cholesterol (HDL) levels. As it travels down the intestines, soluble fiber absorbs water and forms a gluey gel which picks up cholesterol and carries it out of the body. Yet, doctors caution, adding more soluble fibers to your diet is not a license to eat high cholesterol foods. High fiber diets are usually low in fat, too, and the cholesterol-lowering effects may be related to less fat in the diet as well as to fiber. Recent studies showed that eating an extra ten grams of fiber daily (the average American adult eats only eleven grams of fiber a day), decreased the risk of dying from heart disease by 17-29 percent."

SUPPLEMENTS
As I have already mentioned, serotonin levels in our body influence our food cravings. A few natural supplements can affect serotonin levels in our body. The first is an amino acid called 5-HTP. Taking a 5-HTP supplement half an hour before a meal can “turn off” cravings and hunger pangs by meeting the brains need for serotonin. 5-HTP is not a synthetic form of serotonin. It is actually a precursor to the amino acid in our body that creates serotonin. It aids in our body’s serotonin uptake, kind of like kicking things in gear when they have become too relaxed. 5-HTP can cause sleepiness at high doses. I recommend taking 50mg per serving throughout the day with 300mg being the maximum dosage in one day. There are Timed Release 5-HTP Supplements Available.

There are three different herbs that are known to help balance our body’s serotonin levels. They are known as adaptogenic herbs. Often times the reason that our body has hormonal imbalances is because of stress. Whether the stress is physical, emotional, or mental does not matter. Our body reacts to all stress in the same way. Stress weakens the adrenal system, which includes many hormonal functions of our body. Adaptogenic herbs are able to determine the needs in the body individually and work accordingly to balance the body. The three herbs that I recommend for people who struggle with chronic food cravings and addiction are Siberian Ginseng, Ashwagandha, and Rhodiola Rosea Root. These herbs can cause sleepiness if taken in higher dosages. I recommend 200-400mg twice per day.

In order for the body to be truly balanced, it needs to be provided with the proper nutrition. Realistically, it is almost impossible to meet all of our nutritional needs by just eating healthy foods. Supplementing with multi vitamins and minerals are often a very good solution. For chronic food cravings and addiction (particularly sweets cravings), there are certain vitamins that are helpful as a person tries to overcome the problem. All of the B vitamins are very helpful in rebuilding the body. Many people are deficient in B vitamins, especially women, mostly because of stress and birth control pills. B vitamins aid in the body’s metabolism as well as the wellbeing of the cells in the body. I recommend supplementing with a mega B complex supplement in addition to a multi vitamin. There are a handful of other vitamins and minerals that are very important in rebuilding the health of a person with chronic food cravings; by supplementing with a good multi-vitamin a person will meet these needs.

Researchers are finding more and more benefits to supplementing the body with Omega 3 fatty acids (often found in fish oil.) I highly recommend supplementing with Omega 3 fatty acids. Omega 3 fatty acids have many benefits. I will focus on the benefits related to our subject. Omegas 3’s are able to regulate the insulin level in the body and because of this; the body is able to use the fat that is stored in the body as fuel. So in short, Omega 3 fatty acids aid in many ways in the metabolism of fat. They have been found very helpful for people who are working on loosing weight. To determine if your body is deficient in Omega 3 fatty acids, ask yourself how much fish you eat. If you do not eat fish at least once a week, chances are your body needs Omega 3 Fatty Acids. The average dosage for Omega 3 supplements is 1 gram per day. For weight loss, I recommend 4 grams per day with 6 grams being the maximum dosage in one day. Fish oil can cause what are known as “fish burps” (burps that have a fishy after taste.) This will not last long. You can avoid this by purchasing high quality fish oil supplements collected from deep-water sea fish.

Overcoming chronic food cravings can feel like an overwhelming task. My suggestion is to start by deciding to clear your home of all sweets! For many people this step alone will take time to master. I have been through this journey personally, and I have learned that it is mandatory that I do not allow sweets into my home. By sweets, I mean anything that you would serve as a dessert or a sweet snack. Not necessarily, your table sugar, although I did this for a time to keep me from baking sweets. I have a little boy and a husband and they enjoy their sweets as much as I do (except they are not addicted) but they survived the sweet strike. After a month or two of no sweets and working on balancing my diet and supplementing I have been able to bring a few sweets back into the home once in a while. I am grateful for the Weight Watchers and Skinny Cow brand of frozen treats! They have low calories and high fiber. They are a good sanity saver on occasion. Don’t just clear your house of your sweets. Clear out everyone’s sweets! I took the chance to introduce new kinds of snacks to my preschooler. He now really likes bread and honey, whole-wheat honey bagels, yogurt, string cheese, baby carrots, tortillas and Hummus dip, and roasted and salted Pumpkin seeds.

There are many options to decide from of ways to overcome chronic sweet cravings and addiction. Start with one or two things combining steps if you want to, and then continue to move forward. In one sentence my suggestion would be: Step1: Remove sugar from your home and determine not to bring it into the home. Step 2: Introduce fiber into your diet on a daily basis. Step 3: Begin a regimen of supplements according to what you can do and what your needs are.

RESOURSES

www.AskDrSears.com Keyword: Fantastic Fiber
www.BodyBuildingForYou.com Keyword: Omega 3 Fish Oil & Weight Loss
David McEnvoy Copyright 2005
www.MDIdea.com Keyword: Griffonia Seed
www.WomenToWomen.com Keyword: Insulin

Claims and Warnings
Lena Baron is not a Medical Doctor. She will be considered a Nutritional Medicine Practitioner or a Holistic Health Practitioner in the Natural Medicine Industry. The suggestions in this article should not be replaced by the suggestions and prescriptions given by a Medical Doctor. These statements have not been evaluated by the Food and Drug Administration. The statements made in this article are not intended to diagnose, treat, cure or prevent any disease.
August 2008

Freshen Up That Pizza

2008-08-31T14:30:00.000-07:00

Sometimes I just feel like a really easy meal. You know, like a frozen pizza. But I can't stand the thought of consuming all of the fat that comes with it when there is often little nutrient value in most pizzas. So I have started to freshen up our pizzas.

I purchase a basic pizza like cheese or spinach garlic mushroom, or spicy chicken. Then I cut up all kinds of fresh veggies (mostly from our garden) like Peppers, cherry tomatoes, Squash, onions, etc. Then I add the low fat turkey pepperonis for my husbands sake:).

These pizzas are always delicious! If you can find one with whole wheat crust, you're all the more healthy.

Have Fun and be Daring and Creative! You might surprise yourself on how much you enjoy it!

Omelets: Eggs Are Your Friend!

2008-08-26T22:01:00.000-07:00

For years eggs have been set on the health conscious person's "Danger" list. Hopefully, this is no longer the case in your diet. Eggs are filled with many needed nutrients that the body can not produce on it's own. The vitamin B's are among these nutrients. Eggs have several B vitamins which aid the body in the metabolism of proteins, fats, and carbohydrates. Vitamin B's are also known for helping the Adrenal system (helping with stress and depression.) There are farmers who have started to feed their eggs Omega 3 rich diets (flax seed) which makes the eggs they produce rich in Omega 3 fatty acids. Look for these in your grocery store, request them if they don't sell them yet.

According to WorldsHealthiestFoods.com an egg breakfast helps promote weight loss.
In a randomized controlled trial, 160 overweight or obese men and women were divided into 2 groups, one of which ate a breakfast including 2 eggs, while the other consumed a bagel breakfast supplying the same amount of calories and weight mass (an important control factor in satiety and weight loss studies). Participants ate their assigned breakfast at least 5 days a week for 8 weeks as part of a low-fat diet with a 1,000 calorie deficit. (Dhurandhar N, Vander Wal J, et al, FASEB Journal)

Compared to those on the bagel breakfast, egg eaters:
Lost almost twice as much weight -- egg eaters lost an average of 6.0 pounds compared to bagel eaters' 3.5 pound loss.
Had an 83% greater decrease in waist circumference
Reported greater improvements in energy

No significant differences were seen between blood levels of total, HDL and LDL cholesterol, and triglycerides in either group, confirming what other studies (Ballesteros MN, Cabrera RM, Am J Clin Nutr) have shown, including a relative risk study presented at the Experimental Biology meeting: healthy people can safely enjoy eggs without increasing their heart attack risk. The relative risk study, a thorough scientific review of the major studies concerning heart disease causation, which was conducted by Washington, DC-based scientific consulting firm, Exponent, found that eggs contribute just 0.6 percent of men's and 0.4 percent of women's coronary heart disease risk.

I could give a whole list of reasons why eggs are good for you. But I just wanted to give you an idea of why it's not necessary to avoid such an easy meal maker.

Here are some ideas of how I use eggs throughout the week's menu:

Winter Squash Omelets (crookneck or zucchini): Mix several eggs in a bowl with pressed garlic (or garlic salt), sea salt, fresh cut up or dried herbs (basil, sage, chives, etc.), chopped red onions (optional) and a bit of olive oil. Slice desired amount of squash and mix in with the egg mixture. Pour mixture into a skillet and cook as an omelet or scrambled. This was a big hit at our table. It smelled as delicious as it tasted. We ate it as a side to a tasty steak and a salad.

Southwestern Breakfast Burritos: Crack desired amount of eggs into a bowl. Mix black beans, corn, salsa, southwestern seasoning (taco seasoning (or, chili pepper), onions, and fresh spinach in with the eggs. Pour mixture into a skillet and scramble. Place eggs on tortillas (tortillas made with sprouted grains are extremely nutritious and tasty.) Sprinkle mozzarella cheese over the eggs, add a bit more salsa or Tabasco sauce to taste, and Enjoy!

Omelets For Babies (9+months): Crack desired amount of eggs into a bowl. Add any of the following; chopped squash, spinach, tomatoes, beans, cheese, colored peppers, tuna, anything else healthy you have in the fridge:). Mix all together and scramble in a skillet.

Chili Burritos With Eggs: Use scrambled eggs in your burritos if you're running low on meat!

Fiberful Oatmeal Chocolate Chip Cookies

2008-08-11T10:26:00.001-07:00

This is a delicious chewy, yet crunchy oatmeal chocolate chip cookie. I created this cookie recipe so that I could eat a cookie with chocolate in it that I didn't feel as guilty about. And it worked! They were a hit all around! From the smell they emanated while in the oven to the chocolate craving they satisfied.

Fiberful Oatmeal Chocolate Chip Cookie

2 cups Fiber Cereal ground as finely as possible until it equals 1 cup. (Possible brands: Fiber One, Kashi, Oat Bran, All Bran, etc.)
OR
1 cup Bran Flour
1/2 cup Regular Flour
1 tsp. Baking Soda
1/2 tsp. Ground Cinnamon
1/4 tsp. Ground Nutmeg
1/4 tsp. Sea Salt
3/4 cup Softened Butter
3/4 cup Packed Brown Sugar
3/4 cup Granulated Sugar
2 Eggs (try to find the eggs that market their omega 3 value!)
1 tsp. Vanilla Extract
1 3/4 cups Old Fashioned Rolled Oats
2 cups chocolate chips OR Dole Raisins

Combine flours, baking soda, cinnamon, nutmeg, and salt in a bowl and set aside. Beat butter and sugars in a bowl. Beat in eggs and vanilla. Beat in flour mixture until blended. Stir in oats and chocolate chips while stirring. Drop by spoonfuls onto ungreased baking sheets 2 inches apart.
Bake at 375 degrees F. 6 minutes. Makes about 4 1/2 dozen cookies.

WHY FIBER?

"Fiber steadies your blood-sugar level. Fiber, especially the soluble type, found in psyllium, bran, and legumes slows the absorption of sugar from the intestines. This steadies the blood sugar level and lessens the ups and downs of insulin secretion. So a breakfast and lunch containing moderate amounts of soluble fibers, such as bran, fruit, and oats, can be especially valuable to a child who shows behavior and learning difficulties from blood sugar swings. Keeping insulin levels low and stable also helps the body store less fat, another perk for people trying to control their weight.

Fiber slows fat absorption. Fiber may also slow down the absorption of fat from what you eat. This is another weight-control perk offered by a high-fiber diet. The stools of persons eating a high-fiber diet have a higher fat content than stools from someone eating low-fiber meals.

Fiber reduces cholesterol. A diet high in soluble fiber, such as that found in oat bran, whole oats, psyllium, legumes, barley, fruit, and prunes, lowers blood levels of the harmful type of cholesterol (LDL) without lowering the good cholesterol (HDL) levels. As it travels down the intestines, soluble fiber absorbs water and forms a gluey gel which picks up cholesterol and carries it out of the body. Yet, doctors caution, adding more soluble fibers to your diet is not a license to eat high cholesterol foods. High fiber diets are usually low in fat, too, and the cholesterol-lowering effects may be related to less fat in the diet as well as to fiber. Recent studies showed that eating an extra ten grams of fiber daily (the average American adult eats only eleven grams of fiber a day), decreased the risk of dying from heart disease by 17-29 percent."

Learn More on AskDrSears

Three Dangers You Can Avoid By Reading Food Labels

2008-08-06T18:10:00.000-07:00

Hydrogenated Oils: Hydrogenated Oils, commonly known, as “Partially Hydrogenated Oils” have been the focus of numerous studies. The findings have been that they are extremely dangerous. Adding Hydrogen to fat not only destroys any “good fat” but it may also create a new type of fat called trans fat. What all of this boils down to is that we should not be eating chemically enhanced/changed foods. Doctor Weil, a M.D. who practices Nutritional Medicine says the following about Hydrogenated and Trans Fats, “Manufacturers love partially hydrogenated oils because they extend shelf life, but in my opinion they are dangerous. For one thing, these oils are sources of trans fatty acids (TFAs), which increase risks of both cardiovascular disease and cancer. TFAs are just as bad, if not worse, for the heart and arteries than saturated fats. They increase total cholesterol, raise "bad" LDL (low density lipoprotein) and lower "good" HDL (high density lipoprotein). Beyond that, TFAs may also have adverse effects on cell membranes and the immune system, and may promote inflammation and aging.”

High Fructose Corn Syrup: What is High Fructose Corn Syrup? “High Fructose Corn Syrup (HFCS) is a recent invention of the food industry, made by an enzyme-mediated process. Old-fashioned corn syrup is less sweet and contains mostly glucose. HFCS matches sucrose in sweetness but is significantly cheaper. It has been considered a "revolutionary" food science innovation because it retains moisture and prevents drying, controls crystallization, and blends with other sweeteners, acids and flavorings. Manufacturers love it, and it has become the main sweetener used in processed foods today. Everything from soft drinks and juices to salad dressings, ketchup, jams, jellies, ice cream and many others contain HFCS. The body doesn't handle large amounts of fructose well. You can maintain life with intravenous glucose, but not with intravenous fructose; severe derangement of liver function results. There's also evidence that a high intake of fructose elevates levels of circulating fats (serum triglycerides), increasing the risk of heart disease.” Dr. Weil M.D.

Studies about the effects of HFCS and sugar have determined the following “Excess sugar depresses immunity. Studies have shown that downing 75 to 100 grams of a sugar solution (about 20 teaspoons of sugar, or the amount that is contained in two average 12-ounce sodas) can suppress the body's immune responses. Simple sugars, including glucose, table sugar, fructose, and honey caused a fifty- percent drop in the ability of white blood cells to engulf bacteria. In contrast, ingesting a complex carbohydrate solution (starch) did not lower the ability of these white blood cells to engulf bacteria. The immune suppression was most noticeable two hours post-ingestion, but the effect was still evident five hours after ingestion. This research has practical implications, especially for teens and college students who tend to overdose on sodas containing caffeine and sugar while studying for exams or during periods of stress. Stress also suppresses immunity, so these sugar-users are setting themselves up to get sick at a time when they need to be well.” Dr. Sears M.D.

Cottonseed Oil: As you read the labels on many foods that you and your children might love (like fruit snacks and cheese crackers) you will most likely find “Cottonseed Oil” on the label. This is a very unhealthy and dangerous food ingredient. Studies have shown a high level of chemical pesticides used on the cotton crops that cottonseed oil comes from. When asked if Cottonseed Oil is all right to eat this is what Doctor Andrew Weil M.D. has to say “Definitely not. As a matter of fact, in my book, Eight Weeks to Optimum Health, one of the first things I ask readers to do is to go through their pantry shelves and throw out anything made with cottonseed oil. I regard it as unhealthy because it is too high in saturated fat and too low in monounsaturated fat. What's more, cottonseed oil may contain natural toxins and probably has unacceptably high levels of pesticide residues (cotton is not classified as a food crop, and farmers use many agrichemicals when growing it). Be on the lookout for cottonseed oil in packaged foods and avoid products that contain it. Manufacturers like it because it's cheap, and products that say "may contain one or more of these oils" and list cottonseed, will almost certainly contain it. I recommend using extra-virgin olive oil, a mostly monounsaturated oil with antioxidant activity, as the principal fat in your diet. We have a wealth of evidence showing that populations that consume good quality olive oil as a primary dietary fat have significantly lower rates of both heart disease and cancer than those that don't.”

Resourses:
http://www.drweil.com/

http://www.askdrsears.com/

Garden Vegetable Lasagna

2008-08-05T12:11:00.000-07:00

This is a delicious lasagna recipe that I created so I could put all of our yummy garden veggies to good use. The best part of this recipe is that it is very versatile. You can add or take away almost any ingredient to suit your taste. And it was easy to make, healthy, and tasty!

Garden Vegetable Lasagna
Approximately 8 servings
Prep Time: 30 Minutes
Cook Time: 30 Minutes

10-12 Lasagna Pasta Strips

Bring water to boil in a medium size sauce pan. Add a pinch of salt and 1 Tablespoon Olive Oil. Add pasta and cook al dente (try not to over cook. Al dente pasta is easier for our body to digest and use as energy.) Drain and set aside.

1 lb. Ground Beef or Shredded Chicken
1/4 tsp. Garlic Salt
1 1/2 tsp. Sea Salt
1 Tablespoon Italian Seasoning OR Fresh Herbs (Oregano, Basil, Parsley, etc)
2 cloves Garlic (pressed or minced)
1/2 Red Onion chopped
1 1/2 cups chopped Bell Peppers (red, yellow, orange, or green)
1 small Zucchini finely chopped
1 small Crookneck Squash finely chopped
1 can of Tomatoes (juice and tomatoes) OR 1 1/2 pounds chopped fresh tomatoes (add 1/2 cup water if using fresh tomatoes)

Cook the meat in a good size skillet. Combine the above ingredients in with the meat and simmer until the rest of the ingredients are ready to start layering the lasagna.

2 eggs beaten (try to find the eggs that market that they have Omega 3 fatty acids)
3 cups low fat Ricotta or Cottage Cheese
2 tsp Sea Salt (optional)
Alfalfa/Broccoli Sprouts
1 cup Spinach chopped

Combine the above ingredients in a medium size bowl.

Using a casserole or cake pan or glass dish, begin layering the lasagna.
First Layer: Pasta
Second Layer: Cheese Mixture
Third Layer: Meat Sauce
Continue layers until just below the top of the dish
Sprinkle Mozzarella Cheese on top

Cook at 375 degrees for 30 minutes or until the cheese is golden brown.
Remove from heat and let stand for 10 minutes before cutting.

This recipe is packed with natural sources of vitamin C as well as protein. If you find the eggs that have Omega 3 fatty acids in them then you will be feeding your brain and heart a special treat. Also, mozzarella cheese has almost 50% less fat then Cheddar or American cheese.
Summer Squash (zucchini and crookneck) are filled with great nutrients as well.

According to The World's Healthiest Foods website: "Summer squash is an excellent source of manganese and vitamin C. It is also a very good source of magnesium, vitamin A, dietary fiber, potassium, copper, folate, and phosphorus. In addition, summer squash is a good source of omega-3 fatty acids, vitamin B1, vitamin B2, vitamin B6, calcium, zinc, niacin, and protein."
Many of these nutrients are pain relieving nutrients as well as cell and tissue rebuilders.

Hummus and Whole Wheat Pita Bread

2008-07-28T13:02:00.000-07:00

This is not a new idea! But it is a fast and healthy idea for a quick lunch or snack.

Hummus and Whole Wheat Pita Bread

We scoop a few flavors of Hummus on our plate and break up whole wheat pita bread or simply tortillas, dip, and eat. Talk about Easy! Our preschooler even enjoys this. He likes to make shapes with the tortillas and then scoop up the hummus himself.

Hummus is made out of Garbanzo Beans (Chickpeas.) They are pureed and mixed with oils and other ingredients to make a very healthy and tasty food.
We enjoy the Athenos brand of Hummus. They have several flavors to choose from.

Roasted Red Pepper
Garlic
Dill
Pesto

Hummus is a very healthy food. Chickpeas are filled with nutrients like fiber, protein, magnesium, and iron. All of these things can help lower cholesterol and the risk of heart attacks. Iron can energize the body and unlike red meat, chickpeas are low in saturated fats and calories. You can also keep your blood sugar levels balanced by eating Hummus. These are just a few of the great nutrients that you'll find in Hummus. Perhaps the best part is that it tastes Great!

Enjoy!

Cranberry Syrup

2008-07-28T12:46:00.000-07:00

I created this syrup recipe to go with our Cranberry Buttermilk Almond Waffles recipe. It is delicious and VERY Easy!!

Cranberry Syrup

3/4 cup Maple Syrup
1/4 cup Cranberry Juice (pure, not cocktail)

Mix together and serve (warm or cold)

Enjoy!

Cranberry Buttermilk Almond Waffles

2008-07-28T12:42:00.000-07:00

This is a recipe I created to celebrate our Wedding Anniversary. The waffles will turn a bit red/purple and they taste delicious! Especially if you use the Cranberry Syrup with them.

Cranberry Buttermilk Almond Waffles

*1 Cup Milk
*1 Cup Cranberry Juice (Pure Cranberry Juice, not cocktail)
2 Eggs
2 Tablespoons Olive Oil
2 Tablespoons Honey (raw, uncooked)
2 cups flour
1 teaspoon Baking Soda
1/4 teaspoon Cinnamon
1/4 teaspoon Nutmeg
1/8 teaspoon clove
3/4 cup chopped Raw Almonds (non-salted, non-roasted)

*This recipe needs 2 cups of liquid. You can use less cranberry juice and more milk. Combining the milk and the cranberry will sour the milk (making buttermilk.)

Combine milk and cranberry juice in a large mixing bowl. Separate egg whites from the yokes. Add yokes to large mixing bowl. Beat egg whites in a separate bowl until stiff and set aside. Combine all dry ingredients in a small bowl. Mix all wet ingredients (except egg whites) in large mixing bowl. Fold in dry ingredients with wet ingredients in large mixing bowl (Mixture may froth due to cranberry juice and baking soda mixing. It is not a problem.) Fold in Egg Whites.

This recipe has many great nutrients that can boost your immune system (Cranberry, Olive oil, honey, and cloves.)

Enjoy!

Cranberry Vanilla Yogurt Popsicles

2008-07-24T23:10:00.001-07:00

This is a recipe that I created to help my son sooth his sore throat and nourish his body while using prescription antibiotics. We all Loved Them!!

Cranberry Vanilla Yogurt Popsicles
Approximately 10 Popsicles

2 cups All Natural Organic Vanilla Yogurt
1 cup Pure Organic Cranberry Juice (not Cocktail, Pure Cranberry Juice)
2-3 Tablespoons Honey

Mix all ingredients in a bowl and pour into Popsicle molds. Place in the freezer. Serve when frozen.

You never need to worry when you make these Popsicles if your child wants more then one at a time. You can use any kind of juice, just make sure it is in a pure form. The probiotic cultures in the yogurt is very helpful when you are using prescription antibiotics. They will help replace the good bacteria that is eliminated by the antibiotic. If you're looking for a juice to help with a virus or bacterial infection I recommend cranberry, grapefruit, lemon, or coconut. If you're concerned about the sour or bitter flavor of the juice, use more vanilla yogurt and honey. This will sweeten it up.

Clove Broth Soup: Sooths A Sore Throat

2008-07-24T22:17:00.000-07:00

This is a soup recipe that I created this week for a severe sore throat that my son and I had. I needed some type of natural pain relief in the form of a soothing food source. I also wanted to use antiviral and antibacterial nutrients as well.

This soup was not only soothing with it's taste, but the smell was just as comforting. The flavor is a sweet and salty flavor. The clove has a very slight numbing effect on the tongue. But I was thrilled by this because I had sores on my tongue and throat. The soup took the edge off my sore throat for about a half hour or so. I'm sure the healing agents helped even longer.

Clove Broth Soup
Approximately (8) 1 Cup Servings

2 14.5 oz. cans Chicken Broth (not low sodium)
1 large Chicken Breast (boiled in the broth and cut with kitchen shears when cooked through)
3 medium Garlic Cloves (pressed), 4 Garlic Cloves if minced (chopped)
1 Red Onion (sliced and chopped)
3/4 -1 teaspoon Ground Cloves
1 teaspoon Organic Natural Season Salt (with Sea Salt)
1 14 oz. can Organic Wild Rice
2 handfuls Broccoli Florets
2 Tablespoons Honey

Combine all ingredients in a saucepan following the order set out above. Boil the chicken in the broth until cooked thoroughly. Add all other ingredients except Honey and bring down to medium heat (just under a boil, like you're steeping tea). Cook for up to 10 minutes.
Take from heat and add honey. Stir together and serve.

Healing agents abound within this soup. Chicken broth has both salt and vitamin B's. Garlic and Onion are both antiviral and antibacterial. They are also great sinus decongestants. Cloves are an antiviral, antibacterial, antiseptic and a mild anesthetic effect. Honey also has antibacterial nutrients.

Do not overcook this soup! You want to keep as many of the nutrients active as much as possible. Try not to microwave this soup if you are heating up leftovers. Try to keep it as health filled as possible.

Enjoy! Visit this wonderful website to learn more about these healthy soup ingredients:
The World's Healthiest Foods.

Welcome To Healthy Mama's Kitchen

2008-07-24T21:22:00.001-07:00

Welcome to Healthy Mama's Kitchen! I am a young(ish) wife, and a mother of a preschooler and a new baby. This is where I will share my menu ideas and thoughts about how to feed a family in a way that is Easy, and Healthy.

My goals when I make a meal are number one, to make it healthy and well rounded. Number two, to use the least amount of dishes as possible (I don't have a dishwasher.:)

We live in a very small town with little selection for groceries, and we live on a tight budget. So, chances are, you can relate to our story in one way or another.