Category Archives: Nutrition

Rationing Onions

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I never thought I would be so careful with my onion usage!

I caught myself thinking, ‘I’ll use ¼ of an onion in hash browns so that I can still have a lot left for another dish.’

onionWhat is happening to me???

Eating organic in the USA is changing the way I prepare food, and the way I think about vegetables!  Since one organic onion costs approximately $1 from my local grocery store, I have learned to use as many layers as possible and think about how to share it among meals!

Another way of stretching organic value is to use every part of every organic vegetable that I purchase.  No throwing away the broccoli stalks anymore! Broccoli stalks and cauliflower stalks can be cut up and lightly sautéed with coconut oil or saved to go in the morning green smoothie!  No peeling ginger, why waste any part?  Cauliflower leaves? Chop em up!  Outside leaves of the organic cabbage that was a cool $4??  Chop it fine, no more waste from this girl!

Brown spot on bananas?  Into the frozen fruit tub for smoothies… Mushy bits of strawberries? The same.  In fact sometimes I even freeze strawberries whole with the green bits still on!

“Don’t throw anything away!”  Is my new battle cry to my family!

I even eat organic apple cores, as long as there is no fungus, and while other members of the family might not take my new ideas this far, when they leave a cut out apple core on the cutting board – it goes into the frozen fruit tub for smoothies!

Don’t tell me you can’t afford organic – think about ways to prioritize organic and don’t waste any!  Reduce expenses in other areas by making your own and by organic so you send a financial message – LOUD AND CLEAR – to retailers and big agro that you won’t buy non-organic! Another reason to choose organic produce is because in nutrient analysis organic fruit and vegetables score significantly higher than their non-organic counterparts.  Buying organic is about what you AREN’T getting – pesticides and herbicides – but it is also about what you ARE getting – more bio available nutrients for you money!  You also have the added satisfaction of supporting a local brave farmer!

If finances are really tight, buy the clean fifteen, but always buy organic of the dirty dozen!  Thanks to the Environment Working Group for keeping on top of this information.

 

Diets Don’t Work

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apple in waterMost of us have come to the realization that diets and self-deprivation don’t work, therefore it is important to create a relationship with food that is nourishing and pleasurable!

Experts estimate that 75% of overeating is caused by emotions!

However, not all overweight people are necessarily overeating right now.  Many have developed yo-yo dieting patterns and even when they strictly control their intake, their body refuses to let go of the fat they are desperate to lose.

Most times we have no idea about the emotions behind our eating choices.

Stress is another significant factor that can sabotage your best attempts in pursuing healthy eating habits and other healthy disciplines.

Personalized Coaching can help you explore the many facets that keep you stuck in a place you recognize as unhealthy.  Exploring factors that limit us can be a frustrating and sometimes scary journey.  As a Coach, I can work with you as you make discoveries that can dramatically change your relationship to your emotions, stress and food.

As a Coach, I do not hold my own idea of success or hold one particular ‘formula’ for healthy eating and then hold you accountable for following it.  A Coach does not beat you up when you are not making the kind of progress they want you to make.  A Coach listens to the desires of your heart for freedom, health and joy and holds those values for you.  A Coach believes in your ability to achieve the desires of your heart and walks along with you, which allows you to get there much faster and with great confidence.

I have found using the Emotional Freedom Technique as a tool allows clients to quickly navigate their health journey because they can: discover and clear negative emotions that have been sabotaging their attempts at success; identify awareness of their personal stress response and its impact on their body; and target the physical cravings as well as the emotional impulse to eat.

If you would like to schedule your free 30 minute inquiry call, we can discuss how hiring a Life Coach can help you take steps on your personal journey.

You have the capacity to make incredible progress and I am excited about the possibility of working with you!

 

Making Kefir

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I’m assuming you know all the benefits of adding probiotics to your diet.  You’ve bought your own plain yogurt, bought plain kefir, even bought pro-biotic supplements and now you are looking for a more economical way to keep a regular supply of probiotics in your life.

IMG_0843You are now ready to begin this new adventure of making your own kefir.  The first step you need is to find a friend who is currently making their own kefir and let them know you would love to have some kefir grains whenever they have an abundance.

The word ‘grain’ is a bit of a misnomer because they are not ‘grains’ but more like cottage cheese curds that provide the positive bacteria to turn your milk into kefir.  You might not have to wait too long, so watch this video and prepare yourself.  You will need a couple of glass jars 16 – 32 ounces.

My friend gave me kefir grains in a ziplock bag with water to keep them hydrated. I wasn’t quite ready, so I put them in the refrigerator for a couple of days.  It turns out kefir grains are pretty hearty creatures and didn’t mind my neglectfulness!

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I started by draining the water off of the kefir grains and putting them into a clean jar.  I added about 2 cups of 2% organic milk, covered it with some tissue paper and a rubber band, and left it to sit on the counter for 24 hours.

The first batch took a bit longer than 24 hours (more like 36) and never seemed to get as thick as I thought it should.  The second batch was much better.  I started to get a bit overwhelmed with the amount of kefir I was producing, so for the next batch I only added one cup of milk.

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I have used raw milk and organic 2% milk from Kroger.  When I added only 1 cup, the kefir turned out a lot thicker – which I liked.

After sitting on the counter for about 24 hours it is time to strain the kefir, keeping the grains for your next batch.  I used a funnel (left) topped with a plastic strainer (below).  As the video mentions, it is preferable to strain it with plastic, or at least stainless steel.

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Pour the kefir into the strainer, and use a spatula to help push the kefir through.  Take the grains and put them in a clean jar to start all over again!

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It wasn’t too long before my grains had multiplied significantly and I had some to share with a friend!

Making kefir is a LOT EASIER than making plain yogurt.  It might not taste exactly the same, but to me, it is delivering all the good pro-biotics with very little effort.  It’s all about just keeping it going every day.

Many times I put the kefir into the refrigerator before I strain it. It can actually stay like that for many days. You can also strain and keep the grains in a small amount of milk in the refrigerator if you will be away from home for an extended time. To make the next batch, rinse the grains in pure water and start over.

Now my challenge is finding ways to use the kefir and trying to convert my girls from plain yogurt to kefir!  I’ve made kefir ice cubes for my morning smoothie, added as liquid to a smoothie snack and I even drank a whole glass just by itself!

I’d love to hear about your adventures with kefir!

More posts about kefir here, and here.

Author Becky Hastings, wife, mother, grandmother, health seeker and reporter. Becky shares health information especially to help parents raise healthy children. She loves sharing healthy recipes and kefir grains!

Chocolate Bar in a Jar

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My hope is that this simple recipe will be made and enjoyed by my grandchildren for years and years!

Start with an empty jar.                                              Put in a big scoop of coconut oil.

 2 coconut oil1 jar

 

 

 

 

 

 

 

Add 2 spoons of all natural peanut butter.  Add two heaped spoons of raw cacao powder.

3 peanut butter

4 cacao powder

 

 

 

 

 

 

 

 

 

Add a generous spoon of honey.                                Add a pinch (or twist) of salt.

5 honey6 salt

 

 

 

 

 

 

 

 

Mix it all together.                                                       Enjoy.

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Other wonderful ingredients you can add:

  • raisins or other dried fruit (or even fresh berries)
  • seeds or nuts (pumpkin seeds and walnuts are what I chose this time)
  • cacao nibs (for a nice crunch)
  • hemp seeds/hearts (provides sustaining energy)
  • cinnamon (helps with blood sugar metabolism)

You can eat it right away, or you can put it into the fridge to get a little harder.  You can eat it out of the jar with a spoon, or scoop it into a flatter container and cut it into squares when it gets hard.  Whatever choices you make, enjoy it!

Let me know what your favorite version is.  How do you experiment with Chocolate Bar in a Jar?

 

Smoothie for Children

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Girl Cook

One of my favorite activities as a child was “cooking” in my Easy Bake Oven.  I loved independently creating things to eat! Later I received a child’s recipe book with recipes aimed just at me.  I loved reading and following the recipes and sharing my creations with others.

I hope this recipe will be one children will find easy and delicious to make themselves!

 

Ask an adult to help you get these things ready.

Bananas

  • 1 Frozen banana
  • 1 Cup Kefir, plain yogurt or spring water
  • 5 big ice cubes, frozen Kefir cubes, or frozen pineapple chunks
  • 2 Tablespoons Raw Cacao Powder
  • 2 Tablespoons Coconut Oil
  • 2 Tablespoons Hemp Seeds
  • 1 Tablespoon Honey

Put them all into a blender.  Put the top on and start it and put it up to high speed. If your blender gets ‘stuck’ add a little more of your liquid.

Optional:  berries, fruit (frozen or fresh), Cacao nibs or beans, coconut

 

And then we had Sauerkraut!

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Sauerkraut Jar

It all started on January 31.  First I chopped up some organic cabbage.

Sauerkraut start

The recipe I used was very helpful.  It also motivated and inspired me to get started and just do it! I’d been reading and hearing about the benefits of sauerkraut for a long time, but reading how simple it was with this method, got me excited and started!

Basically, you chop the cabbage and then layer with salt in the bowl. Once you’ve added it all, the recipe said to “punch” the cabbage with your fist to get the cabbage/salt mixture to create the brine.  Punching the cabbage was not working for me, so I looked around and found the Vitamix tamper and started pounding the cabbage with that.  It worked much better.

Sauerkraut JohnFortunately I even got some help with this stage, as the recipe did not quite explain the effort that was required!  The tamper is in one hand and an orange spatula in the other to help slide the cabbage back down from the side of the bowl.  Did I mention how happy I was to get some help?

The process produces brine and the aim is to get enough brine to cover the cabbage.  After the liquid covers the cabbage you find a way to seal it that still allows the gas to escape. And Voila! The fermentation process just happens!

Sauerkraut set

 

The recipe suggested putting a smaller bowl on top of the cabbage and then putting a large ziplock bag of water on top of the small bowl to keep it weighted down so the cabbage stays below the brine.  This is what I came up with and let it sit for five days or so.

When I checked it, there was a lot of mold (as expected) around the edges and not much fermentation. In the meantime I think I read a few more blogs and as I was about to put the washed small bowl back on top of the cabbage, I suddenly thought ‘why not just put the plastic bag straight on top of the cabbage and leave the small bowl out completely,’ which is what I did.  I then put a kitchen cloth on top of the bowl to give it some darkness and left it on the kitchen counter until today, February 15.

Sauerkraut bagThe whole process is really an illustration of faith! You do each step and trust that the instructions you’ve been given will give you the result you want!  And it worked!

I tentatively removed the towel, lifted off the bag of water, and found the cabbage looking quite a bit different.  I tasted it and it was sauerkraut!

I’m assuming you know all about the excellent pro-biotic benefits of fermented foods.  Learning more about fermented foods has given me a great desire to consume more – and it turns out sauerkraut is easy to make!

Sauerkraut JarSo the plan is to start eating a little bit 15 minutes before a meal and gradually work up to about 2 tablespoons.

Let me know when you make your first sauerkraut attempt!  Also, if you have any ideas on how to get my daughters (13 and 20) to love eating sauerkraut – let me know!

Clean Chicken Chili Con Cashew

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DSC_0040My older daughter can sometimes be my biggest food critic and she RAVED about this chili – which is why I decided to share it on my blog!

Economical – Healthy – Easy – Food Preparation – we all need more ideas!  Here’s one:

Feed a family of four two meals (supper and lunch for the following day) using two chicken breasts (organic from $8-$10) and all the other ingredients you generally might have on hand. Since I’ve been buying organic in the USA I’ve been using a lot more of the vegetable than ever before! I’ve included the prices of some of the ingredients to give an idea of the total cost.

  • 2 organic or hormone free chicken breasts cut into chunks
  • 1 Tablespoon coconut oil

Put large, deep pan on medium low heat (if you are not eating raw, it is preferable to cook low and slow to maintain most nutrients) and allow to ‘brown’ (stirring once or twice) while you are chop the following:

garlic

  • 1 organic onion  ($.50-$1.00)
  • 5-10 cloves of garlic
  • ½ – 2 chilis , depending on your need for heat.  I used 1 whole fresh jalapeño
  • 1 stalk organic celery (more or less) with tops
  • ½ – 1 Cup organic cauliflower.  I used all the green leafy bits at the bottom and one big stem section.  I am not wasting the stalk or leafy bits of organic veggies! If you don’t have cauliflower, you can substitute any other vegetable, i.e. broccoli, carrots, beans, etc.

Add those to the pan and stir. The chicken might still be pink.  That is ok.  Keep the heat low.  Now chop these things:

  • 1 organic tomato ($1)
  • coriander, cilantro, dhania (did you know these three words all refer to the same herb???) as much as you like.  Fresh if possible.  I just chopped the rest of my bunch which ended up being about ¼ cup chopped.

Add to pot and stir.  By now, the chicken should be mostly not pink, but it is ok if it is not thoroughly cooked through, as that is what is going to happen as the chili continues to simmer.  Now add:

  • ½ – 1 C Black beans (I buy organic black beans from Kroger because those are the only organic beans I see on the shelf.  I cook more than I need – usually in a slow cooker – and keep some in the fridge or freezer to add to stews or soups). If I didn’t have any cooked beans on hand, I would have left them out.
  • ½ jar Organic tomato sauce (±12 oz or 350 ml). (±$1.60) This is one “cheat” I allow myself.  It is a processed food that has more than 5 ingredients (a guideline that can sometimes be helpful).  If you want to avoid it, you could make your own at the peak of tomato season, or just add more tomatoes and maybe more herbs and spices.
  • Spring water – add to empty tomato sauce jar to make sure not to waste any organic ingredients! Never use tap water. If no spring water, filter or boil water?
  • Salt Himalayan or other organic crystal, to taste
  • Pepper, organic whole freshly ground
  • ¼- ½ C raw cashews
  • ¼ C organic raisins

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Put the top on, turn the heat onto the lowest setting and walk away for 20 -40 minutes. You could set your timer for 30 minutes and then go and turn the heat off, leaving the pan on the stove until your family is gathered for the meal. Or, if you were really advanced in planning you could cook it all in the slow cooker. I add the last two ingredients because they come from a recipe I loved in the Whole Foods for the Whole Family Cookbook published by La Leche League International A LONG TIME AGO and the add to the deliciousness!

I served my Clean Chicken Chili Con Cashew with organic tortilla chips (just a few per person!), a little bit of grated organic cheddar cheese and a coleslaw (really “chopped organic cabbage” with a tiny bit of salad dressing – because it was all I had left! – and organic plain yogurt). Stay health – eat more cabbage!

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It was a huge hit with everyone and we all enjoyed the leftovers the following day.

What modifications do you enjoy to make your recipes clean and economical?

Best Chocolate Ever!

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chocolate bowlIn case you haven’t noticed my recipes are not exactly structured, so I thought I would share how I came up with my latest greatest chocolate recipe!

I’m busy working, going about my day.  I suddenly have a desire for something delectable – sweet and gooey, yet nutritiously dense and still good for me!

I go to the kitchen with no prepared plan.  I ask myself ‘what have I got?’  And I start.  This is what happened today….

I took a small bowl out and started adding things. Of course, I didn’t measure anything, I’ve just added approximate quantities!  Use what you feel works for you.

  • 2 Tablespoons of coconut oil with a rich coconut smell. Every brain needs more coconut oil.  It improves cognitive function in everyone!
  • 1 Tablespoons organic FRESHLY ground peanut butter NOW STOCKED AT MY LOCAL KROGER – thank you Kroger!!!
  • ½ Tablespoon honey, local raw organic
  • 1 Tablespoons organic pumpkin seeds now stocked by same Kroger!!
  • 1 Tablespoons roasted cashews also from Kroger
  • 1 Tablespoons of goji berries – because I just read more about their awesome anti-aging properties!  I love goji berries more than ever!
  • 1 Tablespoons hemp seed
  • 1 heaped teaspoon raw cacao powder

Best Choco EverI just spooned it into a smallish bowl and stirred.  No heating, nothing!  Just stirred it all until it was all mixed up and then spooned it into 4 small containers and popped them into the freezer because I decided I would share it with my family!  I was very tempted just to spoon it into my mouth – so they should really be thankful!

Alternatively I was thinking of plopping the whole bowl straight into the freezer to get hard and then spoon it into my mouth a bit later!

Anyway you look at it, it’s an instant chocolate bar worth 5000 times more than the highly processed stuff you can buy sold by large companies that I have been told exploit slave labor.  So it is a labor of love for my body, my taste buds and the welfare of Fair Trade.

Have you ever plunged into the delicious nutritious world of Fair Trade raw cacao?

Morning Smoothie

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Superfood Morning Smoothies set me up for the day to have a clear mind, no aches and pains.  I am feeding my body information that is going to set me up for feeling great all day long! Liz Lipski, from The Future of Nutrition Conference

Of course I have consumed smoothies, but mainly fruit blends made at Kauai (serving deliciously good and good for you food fast in South Africa).  I first read about the idea of consuming super nutrient smoothies regularly in August 2012 when I read Abs Diet by David Zinczenko.  At that stage I didn’t have a blender, so I just made a mental note that it was an interesting idea.   My daughter-in-law made me my first super nutrient smoothie in June 2013.  She told me about the ginger and lemon – which I have come to realize are absolutely essential for a great tasting smoothie!

I’ve been practicing making and drinking superfood smoothies for over six months now and would like to share my method.  It’s not a recipe, because no two batches are ever the same.  It is a method for using what you have and making something nutritious and delicious.  I LOVE my superfood smoothies.

I think of the ingredients for the smoothie in terms of three categories:  items I collect from the Cupboard, Refrigerator, and Freezer.

I try to keep these three places stocked with what I am going to be needing.  However, if I run out of anything, I simple make it without!

  1. Cupboard

IMG_0236The ingredients that I store in the cupboard I usually purchase on-line from either Vitacost or Amazon.  If you find a better source, or better prices, please let me know.

  • Goji berries*
  • Raw Cacao* (powder, nibs or whole beans)
  • Maca powder* (a high priced item that I don’t always have available due to budgetary constraints!)
  • Aloe Vera* bottled gel or fresh aloe vera (my local Kroger stocks whole fresh aloe vera)
  • Spirulina* powder (when I have it.  Beware, the strong green color TOTALLY DOMINATES the smoothie, which is fine for me, but some newbies might object)
  • Coconut flakes* (once opened I keep in the freezer, sometimes I also add a Tablespoon of coconut oil)
  • Hemp seeds* (once I open them I keep them in the refrigerator)
  • Chia seeds
  • Honey*, 1 Tablespoon (or to taste)
  • Cinnamon, 1 teaspoon or to taste
  • Pinch Himalayan crystal salt

* Superfoods that made David Wolfe’s Top 10 list

How much??  Well, that is entirely up to you.  Do you have a huge stock on hand – be generous!  Not too much left in the bag? Then go a bit easier.  Generally two heaped spoons of most of the items, except for the honey, cinnamon and salt.

2.  Refrigerator

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  • 1 – 2 apples** I put the whole apple, cut into quarters – seeds, core and all
  • 1/3 – ½ lemon – organic preferred because I use the peel, but remove seeds
  • fresh ginger – gives it a bit of a bite.  I use about 1 inch, but you might start with less
  • 1-2 sticks Celery**
  • 1/3 – ½ cucumber**
  • fresh coriander
  • kale**
  • kefir or yogurt (don’t always use this, but I intend to start making kefir and will include it regularly)
  • kiwi or other seasonally available fruit

**These are part of the dirty dozen so you should really buy organic, or at least peel them.

3.  Freezer

  • IMG_0239±1 frozen banana.  I buy extra bananas, peel them and chop or break them into a container and keep them in the freezer.
  • Any other frozen fruit:  blueberries, mangos, peaches, etc.
  • Ice cubes made with raw milk or spring water (sometimes)
  • Coconut flakes* a handful

I have a Vitamix.  I just dump everything in, and then add spring water. I process on high till it seems like it is all mixed, pushing down with the tamper as needed.  I haven’t ever tried with any other brand of blender. You can let me know how it goes, or what modifications you have to make if you have a different type.

I distribute the mixture evenly among 4 x 16 oz containers (500 ml) and they are usually 3/4 full.  It makes enough for John and I to have one today and have two to put in the freezer for tomorrow.  For the freezer, if I remember to transfer it from the freezer to the refrigerator just before I go to bed, it is the perfect consistency in the morning.

Since organic fruit and vegetables are so expensive, I try to utilize every bit.  I sometimes collect the little bits of leftover apples, or celery and put them into a container and store in the freezer for the next smoothie.

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I love my morning smoothie.  I love the taste.  I love the fact that the cucumber, celery and cilantro are naturally helping my body to detox.  I love the fact that the Superfoods are providing my body with nutritious dense ingredients.  I love how I feel all day long.  I love the fact that I’m not hungry for a long time and even if there aren’t too many options for lunch, I know my body has what it needs!

Tell me about your best habits that promote your health….

More Chocolate!!

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Making Chocolate 1

My aim is to inspire you.  This is really really easy.  Chocolate is also good for you – so you can eat it without guilt.  Raw chocolate has even been shown to be beneficial in weight loss!  Chocolate is a great source of iron, zinc and other important minerals that our bodies need.  It is much better than a mineral supplement!

I want you to be so motivated that you jump up and go and make yourself some raw chocolate.

Making Chocolate 2

Then you share it with everyone you know.

I don’t know why.  I just want to share the love!

This chocolate was made with ingredients I had available at the end of a month!  This is what I did today, because that is the stuff I had.

  • about 1/2 cup coconut oil
  • about 1/3 cup smooth organic peanut butter
  • about 1/4 cup honey

Making Chocolate 3

Melted in a saucepan on the lowest heat, stir occasionally.  Once this mixture is melted, add:

  • pinch Himalayan salt
  • 1/2 teaspoon cinnamon
  • 3 heaped teaspoons raw cacao powder

Almost optional ingredients can be processed in a blender and then added to the chocolate mixture.  This is what I used today, allowing some chunkiness:

  • Making Chocolate 4about 1/2 cup of a raw mix of fruit and nuts (almonds, sunflower seeds, cranberries, cashews)
  • a handful (about 1/3 C) cacao nibs
  • a handful (about 1/3 C) goji berries

Stir together and then put into whatever you have: silicon chocolate molds, BPA free plastic containers, glass dish.  Put it in the freezer to get hard.  Store in either the refrigerator or the freezer.  It will melt at room temperature.

Enjoy!

What are your favorite optional items?