Pineapple Date Balls

I couldn’t decide what to call these and I’m not sure what category of “treat” they would fall under. But they are really easy to make, you don’t have to bake them, and they’re delicious. They’re also vegan, raw, gluten free, dairy free, with no added sugar and made with whole foods. Did I mention it’ll only take you about ten minutes to make? And while if you eat five servings of these the calories will add up, they are a healthy alternative to cookies, candy and granola bars. They do travel well, so if you‘re packing lunch or snacks to go these are easy to bring along. And I promise they taste better than they look!

Now, I have been known to try new healthy recipes to replace “normal” not so healthy things, and sometimes they turn out great (like these) and sometimes they don’t. At all. And sometimes I like them and nobody else does. So I need to test my creations on people who eat “normal” food. My husband is a really good sport about tasting what I make and will give me an honest, but nice, review. He says these are “addicting” so I’ll take that as a compliment. I also brought some to a friend who also has a 3 year old (they eat “normal” food). They both really liked them and she’s been bugging me for the recipe. So, add this to the fact that Joy and I were eating them as we were making them, I think I found a winner.

Pineapple Date Balls

Ingredients:
1 ¾ cups almonds
½ teaspoon sea salt
1 teaspoon vanilla
2 cups dried pineapple, chopped
2 cups pitted dates
1/3 cup and ¼ cup shredded coconut (you can buy unsweetened coconut at health food stores if you can't find it at your local grocery store)

Directions:
In a food processor, blend almonds and salt until it’s a fine powder. Slowly add the chopped pineapple and dates and blend until it's really well processed. It will start to get sticky as you process it.

Place it in a large bowl and mix in the vanilla and 1/3 cup of the coconut. Use a spoon and roll the “dough” into balls. Then roll in ¼ cup coconut. Place on parchment paper.

They’ll last over a week in the fridge (although they were so good they only lasted about a day and a half in our fridge!).

For 24 servings, Per serving: 131 calories, 6g protein, 21g carbohydrates, 5g fat, 15g sugar, and 11% of your dietary fiber

This recipe is from Ani’s Raw Food Kitchen by Ani Phyo. In it, the recipe is called “Dreaming About Donut Holes” but they don’t taste like donuts to me, so I went with Pineapple Date Balls. Not sure if it’s appetizing, but I felt it’s more accurate!

Bob's Red Mill

Today, Joy and I picked up my mom from work and went to lunch at Bob's Red Mill Whole Grain Store. They have a small store which sells grains, breads, baked goods, dried fruit, and a variety of organic and all-natural items from local companies. They also have a restaurant where they use these products. They have a great selection of vegetarian, vegan and gluten-free meals. Joy ate whole grain pancakes that were served with real maple syrup and a fruit cup (they serve breakfast until 3 pm). I had a really good garden burger sandwich, and my mom had a grilled tomato and cheese sandwich with a cup of broccoli cheddar soup. We were all very satisfied. Everything was made with whole grains and was all natural. No artificial ingredients or additives. And reasonably priced! So if you're in the Milwaukie, Oregon area, I highly recommend checking it out for a casual meal or to pick up a couple grocery items. And if not, their products are sold at most major grocery stores all over the country. And if you're out of the country, you can order their products online. I've had to order stuff that my local store didn't carry, too. They have over 400 products, including a whole line of gluten free items. We bought a package of the Vegi Soup Mix, which has green split peas, yellow split peas, barley, lentils and vegetable pasta. I will post a recipe later if it turns out well!

Now, not only was it a great experience at the restaurant and store, but we actually met Bob! Bob, the founder and owner of Bob's Red Mill! Now that might not seem too exciting to the average American, but to a health fanatic like me, he's famous. He was eating lunch two tables away, and when he got up, he stopped and talked to Joy and gave her a token for a free cookie. We talked for a few minutes and he told us we should do a mill tour one day. He was very friendly and personable. He has actually turned the company over to be employee owned. He teaches cooking classes, too, along with other chefs. Good guy. So that was kind of exciting!

You can look up information on the company, products, classes, recipes and menus online.
http://www.bobsredmill.com/
Bob's Red Mill Whole Grain Store, 5000 SE International Way, Milwaukie , OR 97222

Garden Burger Sandwich:
2 slices whole grain bread, toasted
1 garden burger patty
guacamole or avocado
sauteed mushrooms
1 slice Swiss cheese
lettuce
tomato

Simple Dinner (part 2)

Tonight I made a great tasting, and very healthy, dish. And it was so easy, I'm a little angry with myself for not throwing this together on a weekly basis a long time ago. I made a stir-fry, although next time I think I'm going to steam the veggies and throw the sauce on at the end. For the base, I used a short grain brown rice. That only took about 2 minutes to get together, but it does need to cook for about an hour so you'll have to start that before everything else. Just plan on that time.
I used what I had in my vegetable drawer, so bok choy and 2 carrots. Ok, you might be wondering what bok choy is and why I had is on hand. It's a Chinese cabbage, common enough that you should be able to find it in your regular grocery store. I tried it this summer, usually just juicing it with some oranges. So I decided to give it a try in a stir-fry.
I used Braggs Liquid Aminos in place of soy sauce. It contains 16 essential and non-essential amino acids and is a "live food" meaning it's an uncooked, plant-based food. It contains no chemicals, artificial coloring, alcohol, preservatives, gluten and is certified Non-GMO (a GMO is a genetically modified organism). It contains some sodium naturally so you won't need to add table salt. It has a great, strong flavor, very similar to soy sauce, so a little goes a long way. It is a healthy substitute for soy sauce.

Ingredients:
1 cup short grain brown rice (cooked with 2 cups water, for about 50 minutes)
1 tablespoon Smart Balance or butter
1 medium bok choy - remove the leafy part from the stalks, as the stalks take longer to cook
2 large carrots
oil for frying (or steam for a lower-fat meal)
2 tablespoons Braggs Liquid Aminos
**Use whatever vegetables you like and have on hand. I recommend experimenting with new veggies, so if you've never tried bok choy, give it a go.

Cook the rice according to package directions. Add the Smart Balance or butter after the rice is done cooking (optional). I stir-fried the carrots and stalks of the bok choy for about 5 minutes, then added the leafy green part for an additional 3-4 minutes. Use your judgement depending on your vegetables. I like mine to have just a little bit of crispness because I can't stand overcooked vegetables. I added the liquid aminos while cooking. Scoop rice into a bowl and topped with the veggies. I even cooked some shrimp for Matt, that he added to his bowl.
This was better tasting than I expected it to be, so don't be scared off! And let me know if you try it and what you think.

Flaxseed

Flaxseed is the most concentrated source of essential omega-3 fatty acids. Ground flaxseed can be used as an egg replacement...use 1 tablespoon (15 g) ground flaxseed with 3 tablespoons water (45 ml) whisked in a blender or food processor until thick and creamy for each egg you are replacing*. You can buy ground flaxseed (sometimes called flaxseed meal) or whole flaxseeds and grind them yourself in a coffee grinder. After you grind them, keep them in a glass, airtight container in the refrigerator. This makes it easy to add it to whatever you are preparing. And let's be honest, if it takes more time to eat healthy we aren't going to do it. So make it easy on yourself, be prepared ahead of time. Even if you aren't using it as an egg replacement, add ground flaxseed to oatmeal, smoothies, cereal, pancakes, cookies, etc. Aim for 2 teaspoons a day.

You can add whole flaxseeds to dishes, baked goods, oatmeal and salads, too. But nutrients are better absorbed when food is properly broken down and digested. You know how your grandmother told you to slow down and chew your food? She was right. Food that isn't chewed up takes longer to digest and can pass through your system undigested. Which means your body isn't getting those nutrients. So by grinding up the flaxseed, we are ensuring that your body will get all the nutrients. Plus, sometimes the smooth texture goes down easier, especially in baked goods. And if you have picky kids, you know it's best if they don't know just how healthy it is!

Hearty Oatmeal (my original creation!)

1/2 cup old fashion oats
2 teaspoons ground flaxseed
1-2 tablespoons sliced almonds
1 cup water

Mix together in a bowl and microwave for 2 minutes. Add milk or water if needed and slice 1 banana into the oatmeal or add 1/2 cup fresh blueberries. You can always adjust your nuts and fruits to your taste. This is a great way to set the tone for how healthy you eat all day.


*Sources: The Joy of Vegan Baking by Colleen Patrick-Goudreau

Artificial Sweeteners

I know you've heard the phrase "everything in moderation." People use this to convince themselves that they can eat whatever they want, in moderation. There are some things that we should never be putting in our bodies. Would you tell a drug addict that what he is putting in his body is ok...in moderation? You might say, well drugs are illegal, the government has said those are bad for us, so of course it's not ok to be doing drugs. What about someone who smokes cigarettes? Would you tell them that's fine, in moderation? Cigarettes are legal. The government has said they are terrible for us, they are proven to cause cancer, and yet they are legal. Hopefully you aren't encouraging your friends to have a couple cigarettes a day. The same goes for all artificial sweeteners. All of them! My short list of things that should never be consumed, even in moderation includes artificial sweetener, high fructose corn syrup and hydrogenated oils. There are many more, but this is where to start. Look at labels and throw out anything with these on the ingredients list. These are not food.

And don't think that Splenda is any better for you because "it's made from sugar." It is so processed, the only reason it has zero calories is because the body cannot actually metabolize it. So it is either eliminated or stored, your body can't use it for energy. Look for aspartame, saccharin and sucralose on labels and avoid these. You might be wondering why the FDA would approve these if they are known to cause cancer, memory loss, nerve cell damage, migraines, brain lesions, joint pain, Alzheimer's, bloating, nervous system disorders, hair loss, food cravings, weight gain (not weight loss, so don't drink diet soda to lose weight) and reproductive disorders. Do any of those sound fun? Each artificial sweetener that is on the market underwent minimal studies, was deemed unsafe for human consumption and rejected (some multiple times). Again, they were deemed unsafe for human consumption! Eventually, after some shady dealings, they were passed. I am not going to go into the legal issues surrounding these sweeteners being FDA approved but I do encourage you to do your own research. You don't have to take my word for it, look into it yourself and make your own decision.

The bottom line is that something that is chemically created is not food and should not be ingested. How many of the above side effects do you want, in moderation? I am in no way insinuating that anyone who has been affected with cancer or other disease has brought it upon themselves. But why not avoid those things that are known to cause cancer. Eating chemicals is going to cause digestive problems. If your body is trying to metabolize these artificial elements (which it cannot do) it is not properly digesting the good food you are eating, therefore you aren't absorbing all the nutrients you need. Your body gets caught up trying to figure out what to do with these processed ingredients. There are some things that not good for the body, even in moderation. So give up your one diet coke a day!

High fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose - another form of sugar. It is super cheap and preserves foods and beverages. It is also terrible for you. When you eat or drink sugar from fruit or whole grains (natural sugars) your body signals that it is full and satisfied, and you don't need to eat any more. With high fructose corn syrup, your body doesn't do this, which is why it is linked with obesity, type II diabetes and heart disease. Those are clearly things we want to avoid. It will make you fat and unhealthy.

This is especially true for pregnant and nursing mothers. It's one thing to knowingly put these things in your body when you are the one to suffer, but whatever you eat and drink will go to your baby. We obsess over everything our baby gets, every mother wants the best for her baby, so make the decision to give them the best. We skip coloring our hair, stay away from chemical cleaners, avoid painting, etc., etc. So don't put these terrible artificial ingredients directly into your body.

So now you are avoiding all artificial sweetener and high fructose corn syrup. Wondering what to bake with? Now, I have a sweet tooth as much as anyone (which I inherited from my father) and I love to bake (which I inherited from my mother). Here are a few alternatives...evaporated cane juice, Sucanat, dates (I stick these in the blender with my wet ingredients), maple syrup, molasses, honey, raw sugar and agave nectar. Just be sure that you are still limiting the amount of sugar you add to your foods. If you feel a sugar craving coming on, eat a piece of fruit or drink a cup of tea (peppermint has been shown to reduce sweet cravings). And enjoy the flavor of real food!

Farmers Market

This morning, Joy, Matt and I went to the Fredericksburg Farmers Market. It was a beautiful day for it, lots of sunshine. I got a couple basil plants, some zucchini and yellow squash to steam later and some strawberries that smell like heaven. There is such a difference between food that ripens on the vine or tree and food that is picked before it is ripe and either left to ripen or ethylene gas is used to ripen it. You can also find farms that allow you to pick your own fruits. Plus, buying foods that are in season will allow you to buy more locally grown produce.

I definitely recommend that you find a local farm or farmers market. The taste alone it worth it! Not to mention keeping your money local (especially in this economy), and who wants to be buying fruit from another country when we can support our local farmers - and it really does taste so much better. I also love that it is either priced equal to or better than the grocery store. My two basil plants cost less than one package of basil at the store, and they already have more basil leaves on them. Not only is there great produce, but there are usually flowers, meats, cheeses, eggs, breads or baked goods (oh, I also got a great loaf of organic whole wheat bread!), etc. You can bring the kids and the dogs, too. Bring your reusable bags and a few plastic bags to put all your goodies in. Now you can feel good about feeding your family healthy food, supporting the local economy and saving the earth. That's a lot to accomplish in one morning!

Waffles

I had to share this vegan waffle recipe with you. My family loves them! I end up doubling the batch and freezing some so we can pop them in the toaster later. They are much better than frozen waffles. Ground flaxseed is the egg replacement...you won't miss the eggs!

Ingredients
3 Tbsp (45 g) ground flaxseed (equivalent 3 eggs)
1/2 cup (120 ml) water
6 Tbsp (85 g) non-hydrogenated, nondairy butter, melted (I like Earth Balance or Smart Balance)
1 1/2 cups (355 ml) nondairy milk (I prefer organic almond milk)
1 cup unbleached all-purpose flour
3/4 cup whole wheat flour
1 Tbsp baking powder
1 Tbsp granulated sugar (organic!)
pinch of salt

Preheat your waffle iron.

In your blender, whip the flaxseed and water together for about 2 minutes, until it is thick and creamy. Add the melted butter and non-dairy milk and whip for another minute.
In a large bowl, combine flours, baking powder, sugar and salt. Stir in wet mixture until it's just combined. You can add any additional ingredients at this time.
Scoop 1/2 cup of batter (or whatever is recommended for your iron) onto the waffle iron, close the lid and bake until the waffle is golden brown.
The ones I plan to freeze and toast later I will get them barely browned, so they are cooked thoroughly, but no more.
If you want to add a little something to your batter, try 1/2 cup chocolate chips, 1/2 cup raisins, 1/2 cup finely chopped walnuts or pecans, 1 small banana thinly sliced...or come up with your own creation!

Why we love these.
Everyone loves a Saturday morning where we don't get out of our pajamas until noon and these fit right into our morning. Joy loves to stir the batter and watch me pour it on the waffle iron...and then she loves just a little marionberry syrup drizzled on top (doesn't take much...we'll actually eat them plain too). We throw in some fruit on the side, a cup of tea for Mama, coffee for Daddy and we are set. And then later on in the week when we are looking for a reason to get moving in the morning we'll throw these in the toaster and be out the door.
Let me know what you add to these. I might even try adding some carrot or pumpkin puree. Yum!

This is from The Joy of Vegan Baking by Colleen Patrick-Goudreau, copyright 2007. Great cookbook, I highly recommend it!

Hello

I decided to start blogging to try to condense my knowledge on health and nutrition for anyone who might be looking for ways to change their health. I am continually reading and researching food, nutrition and health. I truly believe you are what you eat. So why not eat the best things you can? But who knows what to believe, who to listen to or what is right for them?

So my first piece of advice is to listen to your body. My second piece of advice is to eat food. Real food. Not chemicals, additives and artificial ingredients. Not food that has been so processed that it doesn't resemble anything close to what it originally was. Eat real food. I prefer organic, and local is even better.

My intention is to give truthful information about eating right, general health and living life in a way that brings about happiness. This does not take the place of advice from your doctor or a registered dietitian (I am neither). I care about people, animals and the environment and I encourage you to do the same. I will try to write about what most people are looking for...I love questions and comments!