Showing posts with label whole foods. Show all posts
Showing posts with label whole foods. Show all posts

Monday, May 23, 2011

Blue Corn Crackers



I don't buy crackers very often as they always seem to have ingredients I prefer not to eat like hydrogenated oils or non-organic corn or soy ingredients that are most likely genetically engineered. Crackers are easy to make though -- pretty similar to making pie crust. I have many recipes in both Simply Natural Baby Food and The Vegetarian Mother's Cookbook, but here's a new one I came up with recently. My daughter's friend liked it spread with freshly made peanut butter and sprinkled with sea salt.

Blue Corn Crackers
Crispy, flavorful, perfect with soup or as a snack. If you don't have blue corn meal, the regular yellow variety works just fine.

3/4 cup blue corn meal
1 cup whole wheat flour
1/2 teaspoon sea salt
1/3 cup oil
1 tablespoon agave
3 – 4 tablespoons water, as needed

Preheat oven to 350 degrees F. Large a medium cookie sheet with parchment paper. Mix cornmeal, whole wheat flour, and sea salt in large mixing bowl with fork. Add oil and agave and mix with fork until it begins to hold together. Add water 1 tablespoon at a time and mix with hands until mixture holds together.

Press dough into parchment lined cookie sheet. Roll out dough to 1/8 inch thickness. Score into squares with knife or pizza cutter. Bake 15 minutes, or until edges are golden. Cool 10 minutes before serving or remove to rack to cool completely.

Makes about 2 dozen crackers

Monday, April 05, 2010

Orange Cranberry Rye Scones



Got more rye flour in my CSA box this week and came up with these scones which were a huge hit at breakfast Sunday.







Orange-Cranberry-Rye Scones
These dense, flavorful scones are great for breakfast or tea but would also be great with soup or salad.

1 1/3 cups whole wheat pastry or unbleached white flour
2/3 cup rye flour
3 tablespoons packed brown sugar
1 teaspoon baking soda
1/2 teaspoon salt
grated zest of 1 orange
5 tablespoons cold unsalted butter
2/3 cup plain yogurt
1/4 cup fresh orange juice
1/2 cup dried cranberries

Preheat oven to 425 degrees. Oil a medium baking sheet. Stir together flours, sugar, baking soda, salt, and orange zest. Cut in the butter until mixture looks like course crumbs. Make a well in the center and add the yogurt and juice. Stir until the batter holds together. Stir in the cranberries. Knead the mixture until it forms a ball. Place the ball on the prepared baking sheet and press into a 9-inch disc about 3/4-inch thick. Use a sharp knife to cut the dough into 8 wedges, but do not separate the wedges. Bake 20 minutes. Serve warm.

Wednesday, April 01, 2009

Easy and Healthy Snacks for the Whole Family

If your kids are anything like mine, they're starving when they come home from school. They need a nourishing snack to tide them over until dinner and fuel them for sports or dance practice. Midmorning snacks also help preschoolers and older kids get through the long morning until lunch. Most commercial snack foods like crackers, pretzels, chips, granola bars, and cookies—though convenient and filling—are often high in fat, salt, sugar and calories, contain few nutrients, and are expensive to boot. So what are the alternatives? Let's explore some ideas for nutritious snacks that are quick and easy for busy afternoons. 

See the rest of the article.


Thursday, March 19, 2009

A Whole Foods Diet and Your Health

Check out this article in the San Francisco Chronicle. T. Colin Campbell, author of The China Study, claims that Federal guidelines are too fatty, that physicians needed to be trained in whole foods  nutrition, and that more studies need to be done on the correlation between diet and disease -- rather than focusing on drugs and surgery.

Sunday, March 15, 2009

Breakfast on a Budget

Breakfast is often the most hectic time of the day as we rush to get to work and the kids to school. It's often the time families turn to convenience foods like cereal or frozen waffles-or stop at the coffee shop on the way to work for an overpriced bagel or pastry. Not only are these habits expensive, they are often not the most nutritious choices. With a little advance planning, you can have a healthy and inexpensive breakfast-even on the busiest mornings.

Wednesday, March 04, 2009

Cookware for Healthy Cooking

Eating healthy is not always easy. In this fast paced world, it can be difficult to find the time to create a healthy meal. Sure your cabinets are stocked with cookware, dinnerware, and small appliances, but do you know which items you can use to help make healthy food fast? There a few simple items you can use that can help make eating healthy a little easier.

Protein smoothies and shakes are a fast and easy way to eat healthy during the day. You can purchase whey, soy, rice, or hemp protein in a variety of flavors from your local health store and everything else can be found at any grocery store. All you need is a quality blender and a few key ingredients. Things like yogurt; low fat dairy milk, soymilk, almond or rice milk; fresh or frozen fruit, nuts and seeds; and even vegetables like carrots and kale can all be combined in a good quality blender to make a smoothie that is packed with protein and vitamins to keep you energized throughout the day.

Cast iron pans can make stir-frying a snap. Stir-frying with healthy oils like toasted sesame and olive oil can help infuse vegetables with the right kinds of fat. Mono and polyunsaturated fats are good for your body, and they are found in things like olive oil, beans, and legumes. The thickness and excellent heat conduction offered by cast iron cookware helps you cook food more evenly which makes it easier to whip up a good meal fast.

If you have a baby to feed, food processors can make it easy to create your own organic baby food at home. Why buy brand name baby foods that are full of preservatives when you can easily mix healthy ingredients in no time at home. Mix and match fruit, veggie, and protein combinations until you find one your baby really enjoys. Eating healthy early is crucial for your baby’s development and when you make your own food you know exactly what goes into your baby’s stomach.

This article is was written guest blogger Janine of Cookware.com. They are a great online source for appliances, dishes, and other things. Also, don't forget--you'll find recipes for delicious nutrient-rich smoothies, stir-fries, and baby food in my cookbooks.

Wednesday, February 25, 2009

I thought I'd share this release I got from the NIH about the importance of vitamin B12 during pregnancy and pre-pregnancy. I'll also add that The Vegetarian Mother's Cookbook has lots of recipes and tips for getting lots B12 and folate from your foods.

National Institutes of Health

Eunice Kennedy Shriver

National Institute of Child Health and Human Development (NICHD)

 

Embargoed for Release

Monday March 2, 2009

12:01 a.m. EST

 

Contact:

Robert Bock or Marianne Glass Miller

301-496-5133

bockr@mail.nih.gov

 

Low Levels of Vitamin B12 May Increase Risk for Neural Tube Defects

 

Children born to women who have low blood levels of vitamin B12 shortly before and after conception may have an increased risk of a neural tube defect, according to an analysis by researchers at the National Institutes of Health, Trinity College Dublin, and the Health Research Board of Ireland.

 

Women with the lowest B12 levels had 5 times the risk of having a child with a neural tube defect compared to women with the highest B12 levels.

 

Women who consume little or no meat or animal based foods are the most likely group of women to have low B12 levels, along with women who have intestinal disorders that prevent them from absorbing sufficient amounts of B12.

 

Neural tube defects are a class of birth defects affecting the brain and spinal cord. One type, spina bifida, can cause partial paralysis.  Another type, anencephaly, is a fatal defect in which the brain and skull are severely underdeveloped.

 

Researchers have known that taking another nutrient, folic acid, during the weeks before and after conception can greatly reduce a woman’s chances of having a child with a neural tube defect.  Folic acid is the synthetic form of the vitamin folate.  In the United States, cereal grains are fortified with folic acid to reduce the occurrence of neural tube defects in the U.S. population. 

 

The study appears in the March Pediatrics.  The study’s first author was Anne M. Molloy, Ph.D., Trinity College Dublin.  Scientists from the Health Research Board of Ireland and two NIH institutes, the Eunice Kennedy Shriver National Institute of Child Health and Human Development and the National Human Genome Research Institute, also took part in the study.

 

“Vitamin B12 is essential for the functioning of the nervous system and for the production of red blood cells,” said Duane Alexander, M.D., director of the NICHD.  “The results of this study suggest that women with low levels of B12 not only may risk health problems of their own, but also may increase the chance that their children may be born with a serious birth defect.”

 

Ireland has a high rate of neural tube defects, and NIH scientists have frequently collaborated with Irish researchers to gain insight into the causes of this group of disorders.

 

To conduct the study, the researchers analyzed stored blood samples originally collected during early pregnancy from three groups of Irish women between 1983 and 1990.  During that time, pregnant women in Ireland rarely took vitamin supplements.  The study authors reasoned that the lack of routine vitamin supplementation would allow them to identify a sufficient number of women with low Vitamin B12 to conduct their analysis.

 

For their analysis, the researchers classified the women into three groups.  The first group consisted of 95 women who were pregnant with a child having a neural tube defect at the time the blood was taken.  The second group was composed of 107 women who had previously given birth to a child with a neural tube defect but whose current pregnancy was not affected.  Like the first group, women in the third group (a total of 76) were pregnant with a child having a neural tube defect at the time the blood sample was obtained, but were enrolled in a different study than the women in group 1.  The researchers measured the Vitamin B12 and folate levels of the women’s blood samples, and compared them to those of control groups whose pregnancies were unaffected by a neural tube defect.

 

Because low folate levels are a known risk factor for neural tube defects, the researchers used statistical techniques to evaluate the role of Vitamin B12 independently of the role of folate. In all three groups, women with low B12 concentrations (estimated at less than 250 ng/L, before pregnancy) had 2.5-3 times the risk of having a child with a neural tube defect compared to those with higher levels. Women with levels in the deficient range (0-149 ng/L ) were at the highest risk: 5 times that of women with higher levels.

 

The study authors wrote that it is not known how B12 and folate might interact to influence the formation of the neural tube, the embryonic structure that gives rise to the spine and brain.  They noted that the two vitamins are jointly involved with several key biochemical reactions, as well as with the synthesis of DNA. Lack of either Vitamin B12 or folate in any of these chemical processes theoretically could increase the risk of a neural tube defect.

 

The authors noted that their results needed to be confirmed by other studies among other populations of women.  They suggested, however, that women should have Vitamin B12 levels above 300 ng/L before becoming pregnant.  (Because B12 levels drop sharply during pregnancy, the researchers adjusted the levels measured during pregnancy to provide a target level for women to achieve before they become pregnant.)

 

Because Vitamin B12 comes from foods of animal origin, women who adhere to a strict vegan diet may be at risk for a B12 deficiency, said an NICHD author of the paper, James L. Mills, M.D., senior investigator in the Division of Epidemiology, Statistics, and Prevention Research.  He added it is advisable for women with digestive disorders that interfere with the absorption of foods to consult a physician before getting pregnant, to make sure they are receiving adequate amounts of B12.

 

Dr. Mills explained that critical events in the formation of the brain and spinal column occur very early in pregnancy—in the first 28 days after conception—before many women even realize they are pregnant.

 

He added that the U.S. Public Health Service recommends that all women of childbearing age consume 400 micrograms of folic acid each day.  This amount assures that a woman will have adequate stores of the vitamin, in the event of an unintended pregnancy.

 

“If women wait until they realize that they are pregnant before they start taking folic acid, it is usually too late,” Dr. Mills said.

 

Similarly, he said, it would be wise for all women of childbearing age to consume the recommended amount of Vitamin B12, whether they are planning a pregnancy or not.  “Half of the women who become pregnant each year in the U.S. were not planning to become pregnant.”

 

“Our results offer evidence that women who have adequate B12 levels before they become pregnant may further reduce the occurrence of this class of birth defects,” Dr. Mills said.

 

Vitamin B12 is available in milk, meats, poultry, eggs, as well as fortified cereals and some other fortified foods.  Information on foods that contain Vitamin B12, as well as the Recommended Dietary Allowances for the vitamin, is available from the NIH Office of Dietary Supplements, http://dietary-supplements.info.nih.gov/factsheets/vitaminb12.asp.

 

Folate is found in leafy green vegetables, fruits, and dried beans and peas.  Information on sources of folate also is available from the NIH Office of Dietary Supplements, http://ods.od.nih.gov/factsheets/folate.asp. 


Monday, February 02, 2009

Great Meals on a Budget

Check out my latest article in The Whole Family Column in VegFamily Magazine on saving money on your food bills by eating more beans. The article includes bean cooking tips and recipes and more.

Friday, January 09, 2009

Cookus Interruptus

This is a cool web site with videos and recipes on cooking whole organic foods despite life's interruptions . . .