Friday, May 29, 2009
Today was a warm spring day, in the 70's, but our house felt more like 90 degrees. A simple green salad from the garden was about all I was in the mood for.
Flowering herbs can make the salad more colorful and beautiful, not to mention the varied flavors offered. Tonight I added sage flowers, thyme flowers, chive flowers, and bolted arugula and kale flowers. A simple dressing utilizing the fresh oregano in my herb garden made this salad quite addicting.
To make your salad a meal, try topping your greens with roasted walnuts, sprouts, grated raw beets and carrots, green onions, toasted sunflower or pumpkin seeds, avocado, cooked salmon, garbanzo beans......the list could go on. Now, the dressing recipe, please?
Simple, Everyday Salad Dressing
I place all of the ingredients into a wide mouth mason jar and use my immersion blender to make this dressing, but you could also use a regular blender or Vita-Mix. I used 2 tablespoons of oregano here but fresh basil would work too, if fact, you could increase the basil to 1/4 cup. Don't be tempted to add more of the pungent herbs such as oregano or thyme. Otherwise the flavors in the dressing may get too strong and/or slightly bitter. This dressing will keep in the refrigerator in a sealed jar for about 2 weeks.
3/4 cup good quality extra virgin olive oil
1/4 cup red wine vinegar
2 tablespoons balsamic vinegar
2 tablespoons honey
the juice of one small lemon
6 cloves garlic, peeled
2 tablespoons fresh herbs
3/4 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Place all ingredients into a blender and blend until smooth. Taste and adjust salt and seasonings if necessary. Store in a sealed glass jar in the refrigerator.
Interested in more of our salad and dressing recipes? Click here.
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Thursday, May 21, 2009
Plenty of purified water
Organic chicken and vegetable soup with plenty of fresh herbs
Greens!! Fresh salad greens, dark leafy greens, and green smoothies
Sweet vegetables (yams, squash, carrots, beets)
Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)
Raw almond butter
Whole grains (quinoa, amaranth, oats, sweet brown rice, millet, teff)
Carminative herbs and spices (cumin, cardamom, fenugreek, ginger, mint, fennel seeds)
Raspberry leaf tea (raspberry leaf along with fennel help to contract the uterus)
Nettle tea enriches and increases milk production
Healthy fats (avocado, extra virgin olive oil, virgin coconut oil, fresh flax or fish oil)
Citrus fruit, especially juices
Heavily spiced foods
Raw garlic and onions
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Prenatal vitamins (the iron may be irritating to baby)
Wednesday, May 13, 2009
On another note, I taught a gluten-free baking class this past Monday night at our food co-op entitled Wholesome Gluten-Free Baking. The class was overfull with a long waiting list. We decided to offer this exact class again on Tuesday, May 26th from 6:00 to 8:30pm. If you are interested, please register at the co-op as soon as possible. Details about this class and how to sign up are posted on our website.
Rhubarb’s beautiful, rosy stalks poke up out of the ground in spring before any other fruit making them the quintessential “fruit” for this season. The tart, tangy flavor that rhubarb offers to baked goods is unequivocal. These little gems won’t last long after being baked!
2 cups sorghum flour or brown rice flour
½ cup tapioca flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon xanthan gum
½ teaspoon sea salt
¾ cup freshly squeezed orange juice
½ cup applesauce
½ cup maple syrup, agave nectar, or honey
½ cup grapeseed oil or melted virgin coconut oil
2 teaspoons grated orange peel or 1 teaspoon orange flavor
2 to 3 cups chopped fresh rhubarb
turbinado sugar, for topping each muffin (optional)
1. Preheat oven to 350 degrees F. Lightly oil a 12-cup muffin pan or line with paper muffin cups.
2. In a large bowl combine the flour, tapioca flour, arrowroot, baking powder, baking soda, xanthan gum, sea salt, and cardamom. Mix well.
3. In a separate bowl, whisk together the juice, applesauce, maple syrup, oil, vanilla, and orange zest. Pour the wet ingredients into the dry and mix together well.
4. Quickly add the rhubarb and gently fold into the batter.
5. Spoon batter into oiled muffin tin, you will fill each cup to the top. Sprinkle each with a little turbinado sugar if desired. Bake at 350 degrees F for about 20 to 25 minutes. Loosen sides with a knife and gently take out of pan and place onto a wire rack to cool. Source: www.NourishingMeals.com
Yield: 1 Dozen Muffins
Notes: For those with citrus allergies you can replace the orange juice with apricot nectar or unsweetened apple juice and omit orange zest.
Friday, May 8, 2009
Monday, May 4, 2009
There is a solution.
Have your child pack his or her lunch in the morning! This way they pack what they want within the realm of healthy options and you have more time for other things in the morning.
The inspiration for this came from my sister-in-law. Her girls, 8 years old and 10 years old, have been packing their own lunches for the last few years. On a visit to their house I noticed this lovely chart they had posted on their pantry door. The chart had categories with food options written in each one.
So I decided to make my own chart and add little pictures next to each food to help younger children who may not be reading yet. The chart is no artistic masterpiece, I just used clip art, though in the future I may update it and use my own photographs.
Packing a Healthy Lunchbox.pdf
The basics of the chart give 5 categories: Fruit, Vegetable, Whole Grain, Protein, and Treat. The child can choose at least one food from each category to create a healthy, balanced lunch.
I didn't mention anything about "gluten-free" on the chart so it can be used by all. For example, under the Whole Grain category I list "Whole Grain Muffin," which for us could mean a Teff Muffin or slice of Teff Banana Bread but could be entirely different for someone else. Although dairy products are not actually necessary for proper human development, I have added "Yogurt" under the Protein category. This could mean cow, goat, or soy milk yogurt. If you add other dairy products to your child's diet then you could just hand write in, say milk or cheese, under the protein category.
This morning Lily made a nori roll with sticky brown rice and carrots, put some heated Lentil Noodle Soup into her child-sized Thermos, sliced some fruit, and placed a handful of raw almonds and dried mango into a lunch bag. She loves the chart and is very inspired to make her own lunch. It is also certainly a self-esteem builder to know you are capable!
If you would like your child to start packing his or her own lunch then print off the chart and show it to your child and ask what he thinks about it. You may want to try some practice runs with it on weekend days. Don't expect it to go super smooth the first week. It didn't for us. We had to remind Lily to pack her lunch instead of sit at the counter and color! One day I decided not to say a thing to see what would happen. I figured it couldn't hurt her to go to school for one day without a lunch, certainly she would never forget if that happened. Well, she got to the car with no lunch packed, it was 8:15am, and then she comes rushing back into the kitchen, grabs what she can in 5 seconds, and then rushes back to the car. She came home very hungry that day but has since remembered to pack her lunch before she colors and has breakfast!
Also, don't underestimate what a child as young as 3 years old can do. They can pretty much pack an entire lunch, though they may need some training if they are not accustomed to working in the kitchen. I remember when Lily was barely that age, Grace had just been born, and I was completely consumed with caring for a newborn. She would go into the kitchen when she was hungry and make herself almond butter and jam sandwiches and sliced bananas!
Friday, May 1, 2009
We sent out our email newsletter the other day and I am sure many of you receive this as well. Though if you don't and are interested in reading an article Tom wrote on Common Nutritional Deficiencies in Celiac Disease, you can find it on our website. I will post a link to the full, much more scientific article, when it is published.
Today I wanted to share an easy veggie recipe with you that can last the whole week. It is a recipe that I made in our cooking class last Tuesday night entitled "Eat Your Veggies."
If you own a food processor this recipe can be made in a snap! Otherwise use a knife to thinly slice the cabbage and a grater for the carrots.
3 to 4 cups sliced green cabbage
3 to 4 cups sliced red cabbage
2 to 3 carrots, grated
1 cup chopped fresh chives
½ to 1 cup chopped almonds
6 tablespoons extra virgin olive oil
4 tablespoons apple cider vinegar
1 to 2 tablespoons agave nectar or honey
1 teaspoon Dijon mustard
½ teaspoon Herbamare or sea salt
Using the slicing disc on your food processor, slice the cabbage. Use the grating disc to grate the carrots. Mix vegetables in a large glass bowl. Add the chives and almonds.
Whisk together the dressing ingredients in a small bowl. Pour over the vegetable and toss together. Serve and enjoy! © 2009 Alissa Segersten, Whole Life Nutrition,