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Yogurt & Granola

Posted by Diane on Feb 6, 2011 in Breakfast, Fast & Easy, Recipes, Snacks and Light Meals | 0 comments

3/4 cup plain, whole milk yogurt
1 TBSP honey (or one mashed speckled banana, or 3 drops liquid stevia)
1/2 cup granola

• Mix together yogurt and honey (or mashed banana).
• Add granola.

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SIDE NOTES:

~ This is another tasty yogurt combination my kids like. Sometimes it’s breakfast, sometimes lunch, & sometimes a snack.

~  Careful choosing packaged granola.  Some are gluten free, others aren’t.  They all contain sugar – some a little, some a lot. Some companies use natural sugar, others, highly refined.  Some have a ton of less than desirable ingredients.  Choose wisely!

~ Likewise, yogurt is marketed as a health food, but almost all varieties you’ll find at the store are much less than that – with several undesirable additives. The way around this is to buy plain yogurt without any additives and add your own natural sweetener (and fruit if you’d like).

~ To avoid confusion…..If you look at the label of plain yogurt, you might wonder why there are 11 or 12 grams of sugar in it if it claims to be unsweetened. This is just the naturally occurring lactose from the milk (used to make the yogurt).

~ If you’d like to try making your own granola, these delicious recipes are both gluten & nut free: MAPLE-CINNAMON-CRUNCH-CEREAL OR CHOCOLATE-CRUNCH-CEREAL

Too many bananas sitting around?

Posted by Diane on Feb 6, 2011 in Kitchen Tips | 0 comments

If you find yourself with an excess of bananas, [if you have a food processor or vitamix) cut them into small chunks and freeze for later use in this recipe:

~  1-minute-ice-cream

Or….

Use them up with one or more of these yummy food combinations:

~  Slice them over your favorite-pancakes instead of using syrup

~  yogurt-banana-cinnamon

~  grown-up-pbj

~  chocolate-covered-bananas

~  apple-(or banana)-cinnamon-walnut-pancakes

~  chocolate-y-oatmeal

~  buckwheat-porridge

~  banana-cinnamon-ice-pops

~  banana-almond-milk-smoothie

~  coffee-smoothie

~  hemp-milk-smoothie

~  hot-buckwheat-banana-cereal

~  banana-nut-bread

~  banana-bliss-pancakes

~  banana-whipped-cream-refrigerator-cake

~  eggnog-smoothie

~  spread your favorite nut-butter on one

~  banana-caramel-crumble

Yogurt Banana & Cinnamon

Posted by Diane on Feb 6, 2011 in Breakfast, Fast & Easy, Recipes, Snacks and Light Meals | 0 comments

3/4 cup plain, whole milk yogurt
1 TBSP honey (or to taste)
1 banana, sliced
sprinkle of cinnamon

• Mix together yogurt and honey.
• Top with sliced banana and cinnamon.

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SIDE NOTES:

~ Some posts, like this one, are more ideas than recipes – sharing simple combinations of foods that we enjoy.  My kids really like this as an after school snack or for lunch on a weekend when there’s nothing else cookin’.

~ Keep in mind….Yogurt is marketed as a health food, but almost all varieties you’ll find at the store are much less than that – with lots of undesirable additives. The way around this is to use plain yogurt without any aditives (I prefer Greek yogurt), and add your own natural sweetener (and/or fruit if you’d like).

~ To avoid confusion…..If you look at the label of plain yogurt, you might wonder why there are 11 or 12 grams of sugar in it if it claims to be unsweetened. This is just the naturally occurring lactose from the milk (used to make the yogurt).

Raw Cheese (specific brands)

Posted by Diane on Feb 6, 2011 in Kitchen Tips | 5 comments

Raw cheese is much more available than raw milk.  If you don’t have access to a local farm for fresh, raw cheese, many imported cheeses are raw and of very high quality.  Look for the words “milk,” “fresh milk” or “raw milk” on the label rather than “pasteurized milk.”

The lo-down on specific (non-imported) brands:

NO – ORGANIC VALLEY sells what they call a “raw milk” cheese but it’s not truly raw.  They heat-treat (or “sub-pasteurize”) the milk to 159 degrees (as opposed to 161 degrees). Raw turns into dead somewhere between 105 & 118 degrees, so there must be some sort of loop-hole the company is taking advantage of for naming their cheese “raw.”

NO – MT. STERLING CO-OP CREAMERY sells what they call a “raw” goat milk cheddar cheese, but they basically do the same thing as Organic Valley – heat it to 150 degrees for 15 seconds.  Not raw.

YES – “NEIGHBORLY FARMS OF VERMONT” offers both a mild and sharp cheddar cheese that are truly raw. Available in health food stores and co-ops in the northeast and sold online though their website.  (This brand happens to be available at my local health food store).  They grass-feed as much as they can, weather permitting, which is usually May through October.  During the winter months, the cows get outside every day without exception for some fresh air, sunshine and exercise.  www.neighborlyfarms.com

YES – YOUR FAMILY COW offers high quality, truly raw cheddar, smoked cheddar, longhorn, Italian cheddar, white colby, sharp white colby, yellow colby, organic baby swiss, and organic sharp baby swiss – all made from 100% certified organic, raw milk from grass-fed jersey cows.  Prices are listed on the website, and Edwin informed me that until their website construction is complete, orders can be placed by mail using the following email address – orders@thefamilycow.com, or by phone 717-491-4004. All their products are available locally in PA (directly from the farm, and also various health food stores listed on their website). www.yourfamilycow.com

YES – “SWISSLAND CHEESE CO.” offers several varieties of raw cheeses, including cheddar, goat cheddar, pepper jack, chipotle, garlic & herb, and chipotle basil.  All except the goat cheddar are also 100% grass-fed.  Nice!  Their cheeses are available locally in Indiana, or online.  www.swisslandcheese.com

YES – “ORGANIC PASTURES” offers 2 types of truly raw cheddar (salted & unsalted) from grass-fed cows.  The farm is located in CA, but their cheeses can be ordered online (though not always available depending on the season). They also have a store locator on their website if you want to see which stores carry their products.  www.organicpastures.com

YES – “GREEN PASTURES DAIRY, INC.”  All of their cheeses are truly raw, though not always available depending on the season.  They sell online, and also via local stores in Minnesota (their website lists the names of vendors).  www.greenpasture.org

I’ll be adding more brands if I find any.

If you happen to know of other companies (available in stores or online) who label their cheese “raw,” please comment so we can investigate & stay informed. Thanks  =)

Coconut Milk Tonic

Posted by Diane on Jan 23, 2011 in Condiments, etc..., Non-Dairy Milks, Recipes | 0 comments

1 can coconut milk (regular, not “light”)
1 & 3/4 cup water

OPTIONAL:
3 drops liquid stevia or other sweetener

• Heat coconut milk & water in a small saucepan over med-low heat for just a few minutes (just long enough to melt any solids & make smooth liquid).
• Stir or whisk occasionally as it’s heating up.
• Stir in stevia (or other sweetener) if using.

Store in covered glass jar in the fridge, and shake before using. Makes approximately 3 & 1/2 cups of milk

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SIDE NOTES:

~  Adapted from “Eat Fat, Lose Fat.” This recipe is simply thinning out delicious, nutritious coconut milk to the consistency of typical milk. Makes it much easier to use. It’s extremely yummy over warm or cool breakfast cereals and in smoothies.  We are coconut nuts over here (if you couldn’t tell!)  =)

~ The reason why I always specify “regular” coconut milk, as opposed to “light” is because the oil portion of the coconut is what makes it such an amazing super-food, and the oil is what’s strained out to make “light” coconut milk. The “regular” version is much healthier and will not cause weight gain.

~  “Native Forrest” brand coconut milk is my favorite (smooth, silky & BPA free cans!).

~ Coconut milk has a delicious sweetness, all on its own.  The original recipe calls for 2 tablespoons of maple syrup which we found disgustingly sweet.  If you prefer maple syrup to stevia, start with 1 teaspoon and work your way up if need be.  We actually don’t use any sweetener.  We just combine the coconut milk water (1:1 ratio).

~  The original recipe also includes 1 tsp dolomite powder (best is made by a company called “KAL”) which theoretically would make this milk equivalent to cow milk in calcium content.  The problem with this is that most sources state dolomite (a powdered rock substance) is not very absorbable by the body.  Our best bet is to get calcium from foods such as green leafy vegetables (including sea vegetables), broccoli, seeds, nuts, and legumes. Personally, we do use additional, supplemental minerals, but we don’t mix them into our non-dairy milks.  To each his own!

~  This recipe is a good alternative if you don’t have access to fresh, raw milk.  A second option (if trying to avoid commercial milk) is to use pasteurized (not ultrapasteurized) cream and dilute it with water. The fat portion of milk (which is what cream is) is much less prone to damage by pasteurization than the water portion (which is what regular milk is comprised of), and at least the fats in cream have not been homogenized (a good thing indeed).

~ For more info on this topic, visit my DAIRY-INFO page.

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~ Another way to make your own coconut milk if you prefer a fresher version and/or to avoid guar gum (an additive in canned coconut milk) is to use unsweetened coconut shreds as follows:

(From www.tropicaltraditions.com)

– Add 7/8 cup of unsweetened shredded coconut to a blender
– Then add 1 cup of hot (but not boiling) water
– Blend at high speed for 2 – 3 minutes
– Set a colander over a large bowl
– Put a piece of cheesecloth over the colander (4 layers thick)
– Pour the pulp into the cheesecloth
– Squeeze the coconut milk through the cheesecloth into the colander
– Put the remaining pulp back into the blender
– Add 1/2 cup hot water
– Blend on high speed again for about 1 – 2 mins
– Pour the pulp back into the cheesecloth
– Squeeze more coconut milk into the colander

This method, although more laborious, only takes about 10 minutes.

Hemp Milk Smoothie

Posted by Diane on Jan 16, 2011 in Breakfast, Recipes, Smoothies & Shakes | 0 comments

1/4 cup hemp seeds
1 cup cold water
1/8 tsp (or more) cinnamon
2 – 3 tsps honey, pure maple syrup (or 5 drops liquid stevia)
1 banana
1 heaping cup of berries (or other fruit)

• Blend in blender.

Makes approximately 16 oz (1 serving)

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SIDE NOTES:

~ I love this, because you don’t have to have any pre-made milk on hand. It makes the milk & the smoothie at the same time!  Nice  =)

~ Can reduce the hemp seeds to 2 TBSP if you prefer a milder flavor (anywhere between 2 TBSP and 1/4 cup will work, depending on taste preference).

~  Our favorite flavors are strawberry/raspberry (shown above), blueberry, pineapple, and peach.

~  Hemp seeds are an amazing super food.  They’re an excellent source (& perfect ratio) of omega-3, omega-6, & omega-9 essential fatty acids.  They’re also a great source of easily digestible, complete protein – containing all the essential amino acids (& then some).  More still – they’re a good source of fiber, some B vitamins, tocopherols (vitamin E complex compounds), minerals such as iron, zinc, phosphorus, magnesium, potassium, and I probably missed a nutrient or 2, but you get the idea….they do a body good!

~  They’re tasty enough to eat straight from the bag, or sprinkled over things such as cereal, oatmeal, yogurt, vegetables, omelettes, salads, ice cream, soups, sauces, dips, dressings, blended into milk, or mixed into the batter of baked goods.

~  Store hemp seeds in the fridge.

~  If interested, here’s an easy hemp-milk recipe.

Hemp Milk

Posted by Diane on Jan 16, 2011 in Condiments, etc..., Non-Dairy Milks, Recipes | 0 comments

1/2 cup hemp seeds
2 cups cold water
1/4 tsp (or more) cinnamon
10 drops liquid stevia (or sweetener of choice)

• Blend in blender until smooth (a minute or 2 should do it).

SIDE NOTES:

~ This is a very simple milk to make at home. Extremely nutritious, with a yummy, nutty flavor.

~ If the flavor is a little too nutty for you, reduce amount of hemp seeds (anywhere from 1/4 cup to 1/2 cup works depending on your taste preference).

~ Depending on the type of blender you have, the texture will vary (the Vitamix is great at processing small seeds into smooth liquid). With this in mind, straining is optional depending on your blender capabilities and taste preference.

~ If you’re not getting as smooth a consistency as you’d like, try blending the hemp seeds with just a fraction of the water to make a thick cream, then add the rest of the water and continue blending.  This will definitely help the consistency if using a standard blender.

~  Hemp seeds are an amazing super food.  They’re an excellent source (& perfect ratio) of omega-3, omega-6, & omega-9 essential fatty acids.  They’re also a great source of easily digestible, complete protein – containing all the essential amino acids (& then some).  More still – they’re a good source of fiber, some B vitamins, tocopherols (vitamin E complex compounds), minerals such as iron, zinc, phosphorus, magnesium, potassium, and I probably missed a nutrient or 2, but you get the idea….they do a body good!

~  Aside from using them to make milk, they’re tasty enough to eat straight from the bag, or sprinkled over things such as cereal, oatmeal, yogurt, vegetables, omelettes, salads, ice cream, soups, sauces, dips, dressings, blended into smoothies, or mixed into the batter of baked goods.

~  Store them in the fridge.

~ If interested, check out my HEMP-MILK-SMOOTHIE

~ If considering purchasing a Vitamix, feel free to use my distributor code – 06-004158 – which entitles you to free shipping, and I get credit for the referral. (thx!)

Buckwheat Porridge

Posted by Diane on Jan 9, 2011 in Breakfast, Cold Cereals, Photo Slide Show, Recipes | 0 comments

1/3 cup buckwheat groats
1 banana
1/2 tsp cinnamon (more or less)
chopped walnuts (optional)
chopped apples
unsweetened coconut shreds
milk of choice (I like coconut milk for this)

• Soak buckwheat in water at room temp overnight.
• In the morning, drain and rinse the buckwheat.
• Add the buckwheat to a food processor with the banana and cinnamon.
• Pulse until desired consistency.
• Serve with walnuts, apples, coconut shreds and milk.

Serves 1.

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SIDE NOTES:

~ A quick, delicious, no-cook version of the HOT-BUCKWHEAT-BANANA-CEREAL I posted a few weeks ago. (We happen to like the version on this page better.)

~ I pulse it just enough to leave a bit of texture for a nice porridge-y consistency.

~ There are a lot of ways you can change up this yummy cereal. Try blending buckwheat with half an apple (instead of banana), and slice the banana over the top. Or, if you don’t have a banana on hand, blend a few dates (or a bit of pure maple syrup) with the buckwheat instead.

~ Other optional add-ins: raisins, berries, peaches, pears, pecans, almonds, nutmeg, ground flax – really, any nut, seed, fruit, or dried fruit you have on hand will work. Enjoy! =)

~ Buckwheat is a good source of minerals (particularly manganese & magnesium), fiber, high quality protein (containing all essential amino acids, including lysine which is lacking in many vegetarian foods), and 2 particular antioxidants with significant health-promoting actions (rutin and quercitin). Can be served as an alternative to rice, as a breakfast porridge, ground into flour for pancakes, or added to soups & stews to give them a hardier flavor & texture. Great grain for those with gluten sensitivies as it’s gluten free.

Coconut Chocolate Chip Cake

Posted by Diane on Jan 2, 2011 in Baked Goods, Cakes, Recipes | 2 comments

1/4 cup coconut flour, sifted
2 cups unsweetened coconut shreds
1 tsp baking soda
1 tsp baking powder
1/4 cup chocolate chips (or nibs)
6 egg whites
2 tsp pure vanilla extract
1/4 cup honey
2 tsp coconut oil, melted
1/8 tsp pure salt

• Preheat oven to 325 degrees.
• Mix together coconut flour, shredded coconut, baking soda, baking powder, and chocolate chips.
• In a separate bowl, beat the egg whites with an electric mixer until they form soft peaks.
• Add to the egg whites (if possible – while beating) the vanilla, honey, oil, and salt.
• Add wet ingredients to dry ingredients and gently fold together.
• Pour into a greased 8 x 8 baking dish.
• Bake for about 25 minutes.

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SIDE NOTES:

~ Adapted from “The Spunky Coconut Book”. Probably the most coconutty cake you can eat! Delicious and healthy too. Very light & fluffy. (For a denser version, don’t beat the egg whites as long.)

~ I use a thin coating of coconut oil to grease the dish.

Hot Buckwheat Banana Cereal

Posted by Diane on Dec 26, 2010 in Breakfast, Hot Cereals, Recipes | 1 comment

1 banana, mashed
1 cup buckwheat groats, whole
2 cups milk of choice (plus extra for serving)
1/4 tsp ground cinnamon (or more)
1/8 tsp sea salt

Optional add-ins (we use all of these!):
2 TBSP flaxseed, ground
chopped walnuts
chopped apple
shredded coconut (unsweetened)

• Mash the banana in the pot you’ll be using to cook.
• Add the buckwheat, milk, cinnamon, salt and bring to a boil, stirring frequently.
• Cover the pan and reduce heat to low.
• Simmer for 15 to 20 minutes, until the buckwheat is tender (can stir it once or twice to prevent sticking to the bottom).
• Top with ground flaxseeds, chopped walnuts, any other optional add-ins, extra milk, and a sprinkle of cinnamon if you’re in the mood.

Serves 3.

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SIDE NOTES:

~ Adapted from the Ultra-Metabolism Cookbook, this is a delicious, warm breakfast cereal.

~ If you like to soak your grains, soak buckwheat overnight. Rinse & drain in the morning, and proceed with the recipe.

~  For another version of this cereal see BUCKWHEAT-PORRIDGE (which we think is even tastier than the version on this page).

~ Buckwheat is a good source of minerals (especially manganese & magnesium), fiber, high quality protein (containing all essential amino acids, including lysine which is lacking in many vegetarian foods), and 2 particular antioxidants with significant health-promoting actions (rutin and quercitin). Can be served as an alternative to rice, as a breakfast porridge, ground into flour for pancakes, or added to soups & stews to give them a hardier flavor & texture. Great grain for those with gluten sensitivies as it’s gluten free.