Eating more good fats really does reduce your risk of heart disease

(NaturalNews)


Replacing saturated fats with polyunsaturated fats really does lower a person's risk of heart disease, scientists have shown for the first time.

In a paper published in the journal Public Library of Science, Harvard researchers conducted a meta-analysis of eight prior studies on more than 13,000 total participants. The individual studies followed patients for one to eight years. 


Continue to article 

When Organic Isn't Really Organic

When Organic Isn't Really Organic

I was shown an interesting article today from a friend. Its a quick and good read.
I am happy that there are people out there who wish to keep our food free from things like GMO, pesticides and hormones!

Cheers,
Lindsay

What does that mean? { food codes contest }

You know those stickers you used to collect off the fruit? Yea?! The same ones you accidently eat on occasion... well I have recently learned that they are more significant than I had previously thought. I knew that those silly little stickers on produce meant something, but never thought they held pertinent information on how they were grown. Yes its true ladies and gentlemen. Those little labels on our produce tells us a little story about matters of growth and what goes on before it is shipped out.

I love this new info tidbit. I enjoy going around in the store looking for certain labels. I don't buy too much fruit or veggies from grocery stores (especially in the summer), but when I do, I think it is a fun game. Since I like to play this game I thought I would bring it into my blog.

I will show you the break down of how the labels work.

To start off, we see that labels are either 4 or 5 number long. We see that the 4 number codes start with a 3 or a 4.  And further we see that there are also 5 digit codes. Now these ones begin with either a 8 or 9.

The 4 digit codes, which display either a 3 or a 4 are designated like this --

A three or a four at the beginning of a 4 digit code indicates that it  has also been conventionally grown. These use the services of weed killers, pesticides and other nasty sprays.

The 5 digit codes, which display either a 8 or a 9 are designated like this --

An eight at the beginning of a 5 digit code indicates GMO produce. ( This could possibly a rumour, I have to read more. I have read that this may be a myth??? Help me out if you know the deal with this.)
A nine at the beginning of a 5 digit code indicates Organic Produce.

The symbol above indicates the use of irradiation. ( I recommend looking that up )

SO! My challenge for you is to find all of these numbers.
Take a photo of each number category, You can use the same type of fruit for each number ( i.e. plum with a 4 digit code and another with a 5 digit code ( organic ). Or you can use a different piece of fruit for each. Up to you. Send the photos to inskip@thehelpfulcashew.com

Winner takes home natures gate toothpaste, fluoride and nasty free! I love this toothpaste-- especially the anise flavour.

If you can find the irradiation symbol shown above, that is also a bonus ( that symbol might be small, so look carefully ) Check out this site if you live in Canada.

This contest is open until September 30th 2010. So get your cameras out and get searching. You can do this while at the grocery store... so have fun.. and learn about your produce.



Cheers,
Lindsay

Abundant Acres Farm Proves Delicious! { Farm }

Every time I go to the farmers market, I like it more and more. I like to get my produce there because it is so fresh, and I also get to know the people involved in producing it. I picked up some sunburst squash at the abbotsford farmers market-- it was awesome. Cara at Abundant Acres was pretty swell. I love how informative people at the farmers market are. She even had a cook book at her stand to give out a few hints for her customers. Cool!  It's not too often that you're in line at the grocery store and the clerk pulls out a cookbook and tells you to try a recipe! haha... But grocery stores do have their place. Markets are just so refreshing.

Yum! These sunburst squash were delish.

I encourage you to go a farmers market and support your local farmers. I am sure you will like the welcoming atmosphere. If you would like to check out Abundant Acres Family Farm go here.  

Cheers for now!

Lindsay

Formula Feeding 101 { Guest blog/Andrea Postal Pt. 2 }

I am glad to bring back another helpful  article written by the lovely Andrea Postal. In her follow up of part one, she will move onto the matters of formula feeding. With so many issues on BPA, lead, and other chemicals, it is very important to educate yourself about your options. For any mom out there who has questions about bottle feeding and formulas, this article will give you a good head start. Thank you Andrea for passing along you knowledge and experience! - Cheers, Lindsay 

The many benefits of breastfeeding were mentioned in Part 1 of this article, and in Part 2 I would like to discuss the options when choosing formula and bottle feeding. There are many, many different choices when it comes to formula, below are a few important ingredients and factors to look for in your formula to ensure optimum nutrition:


DHA/ARA – These are important fatty acids that are in abundance in breast milk, but more recently have been added to some formulas. These fatty acids are important for brain and vision development, and should be added to the formula you choose.


Hydrolyzed Milk Formula – is also a factor to be considered, especially as a first formula. Cows milk contains proteins that are quite large and difficult for babies to digest, as well as being highly allergenic. Hydrolyzed formula contains proteins that are broken down into smaller pieces that are more easily digested. This raises the pricepoint of the formula, but is a factor to consider.


Add acidophilus to your baby’s diet. This will help the health of their intestinal tract and reduce the incidence of intestinal illness that is often more common in formula-fed infants. Consult your pediatrician before adding this and any supplement to your baby’s diet.


Avoid soy based formulas, especially as a first formula, unless your baby has an intolerance to dairy and you have been instructed by your pediatrician. There are a number of reasons soy is not best milk substitute for your child.


* The plant based protein is an inferior protein when it comes to infant nutrition, and does not nurture baby the same as animal protein.
* Soy contains 33% more sodium than cows milk.
* Studies have shown that early exposure to soy can increase the incidence of soy allergies later in life, which can be quite detrimental – seeing as much of what we consume uses soy as a filler. Also, between 30-50% of infants allergic to cows milk are also allergic to soy.
* Soy is naturally lactose free, which is beneficial for those babies that are lactose intolerant, but human milk, and all other mammal milk contains lactose, which is a sugar that benefits the intestinal tract, helping absorb calcium and contributing to good bacteria in the intestines. Babies need and benefit from lactose!

Bottles, bottles, bottles…
Plastic can be safe, but do your research before buying. BPA (Bisphenol A), is a toxin that was found in about 90% of baby bottles recently. Many bottles no longer contain this chemical, and others tend to leach less of this into babies milk, but there are other options to put these worries to rest. For a list of safe plastic bottles see this link.

Pros:
* Light weight
* Indestructable (although watch for cracks and wear, this can cause chemicals to leak into liquid. Time to throw it away!)

Cons:
* Many contain BPA or PVC
* Even without BPA, all plastic contains chemicals that are unhealthy for your baby and will leach into their milk

Glass is a great alternative to plastic, and you’re guaranteed to avoid the chemical leeching like many of the plastic bottles. Silicone covers are available for a more comfortable grip and less slippage when feeding baby, and they look cute too!


Pros: No toxic chemicals
Cons: Heavier, breakable. Covers will protect from some breakage.

Stainless steel is not just for mountaineers and workout buffs, it’s for babies too!! Eco Baba is a stylish and affordable stainless steel bottle that, in my research, had great reviews and customer satisfaction.
In my opinion, stainless steel steals the medal for best baby bottle on the market.

Pros:
* BPA free
* Naturally resistant to bacteria growth
* Eco Baba brand specifically – liquid does not touch any plastic, nipple is made from silicone, and they are 100% recyclable.
Cons:
* Pricier than plastic
* Will dent and scratch easily
* Nipple selection is minimal


A note on choosing a nipple …
If you are exclusively bottlefeeding, nipple choice is less important. The best choice is an orthodontic nipple that baby sucks at the widest part of the nipple, with the tip deep into their mouth.
If you are breastfeeding and bottle feeding, choosing a nipple becomes a more important task, as it comes along with the risk of nipple confusion. KellyMom, a site directed at everything breastfeeding, also offers advice on bottle feeding, says this about nipple selection .
“…It is important to use nipples closest in form to the human breast… perfectly round nipples, with a broad base, best facilitate tongue and jaw motions most similar to suckling at the breast. Artificial nipples that mothers have used with success are the Avent nipple (newborn slow-flow), the Playtex Natural Shape or Natural Latch nipples, and the Evenflo Ultra or Elite. It is also best to use a nipple that is silicone, rather than latex, to protect the baby from latex allergens.”

Resource {RAW}

Speaking of resources and learning....

Check this site out. They also have great videos on youtube. If you are interested in raw food and just plain healthy eating - their videos will be a great resource. I really enjoy their videos, they are fun, genuine and simple to follow! Renegade Health seems pretty cool! Check it out.

Here is a video for you to check out as a little sneak peak before you head over to their site. Enjoy

Clueless? { food }

I am sure many of you wishing to eat healthier feel a little helpless? I know it may seem like a daunting task to figure out everything that makes you 'healthy'. There seems to be so much food out there. It might be easier to make better choices if there weren't so many other factors in our diets to think about.

With the issue of fats, proteins, and carbs we can get a little lost in it all. Luckily there are educated professionals out there who can pass on their knowledge to us for ways to balance our diets. But what if we never have the opportunity to talk to a professional? Or if our doctors never give us any hints on how to eat healthy? Well, I would say that the easiest way to get educated is to ... educate yourself! Educating yourself does not mean that you will know it all, but it does give you some advantage to do a little reading. Educating yourself also does not take the place of a doctor or health professional. Consider it self preservation. It is using our brains and learning about things that should be a little more common knowledge. I think you will find learning about health interesting. Learning the basics can never hurt!

The internet has provided us with some great resources. In fact it is so accessible by anybody that it is hard to miss. There are also libraries with books on cooking, nutrition ( adults and children), books on proteins, fats and carbs. With the plethora of info out there, it is hard not learn. Another great resource is blogs. Though these are a more modern addition to the learning pile, they can be helpful. There are plenty more blogs out there besides me! I am one of the thousands! Learning is a lot like feeding yourself. Much like your body getting stronger when you eat good nutritious food, your brain gets healthier too. So go learn!


I stumbled upon this comedy sketch and thought it was humorous, and in no way meant to be used as dietary advice.

                      

Breastmilk VS Formula { Guest Blog/by Andrea Postal } PT. 1

I am super happy to have a friend write today's article. It is a subject that I am not too educated in nor any experience! I am a firm believer in baby nutrition and providing your child with the best nutrition possible. Here to help you soon to be moms, or moms in the very near future, Andrea has kindly given us some bits of wisdom from her experience regarding breastfeeding and formula! Enjoy ( and stay tuned for part 2 )   - Lindsay 

As a mother of one adorable, rolly poly 8 month old boy, and a lover of food and all that can be cooked, baked, eaten, drunken and savored, I am happy to share with you what small amount of knowledge, research and understanding I have on the topic of food – the baby variety of food, that is, and even more precisely, the liquid form.

Babies need just a few simple things at birth – loving arms to hold them close and a breast to nourish and sustain them. I quickly learned that breastfeeding was far from simple. Regardless of the fact that it is one of the most basic needs our newborn babes have, it also remains an intricately personal, unique and often times, challenging dance that mother and child will learn at their own pace. 

I will say without hesitation that breast milk is nutritionally best, but it is a deeply personal decision that needs to be left in the hands of each mother, the one who knows herself and her baby best. My hope for you in reading these next 2 blogs is that you as a mother (or mother to be!) would be empowered and able to: 1) Seek the help you need and be aware of all that is offered in the way of breastfeeding help and support, and  2) Be informed in your decision to either breastfeed or formula feed, while also being knowledgeable about the risks and benefits of either choice.

Knowledge is power, and knowing where to go for help before breastfeeding begins, and once baby is born will help enormously! Firstly….

Know your stuff. Before baby comes, find out if your local health unit offers a breastfeeding class. Seek out a mommy mentor – someone with breastfeeding experience that can help and encourage you on your way. Pick up a book! Check out your local library for post baby information on breastfeeding guidance.  Check out the internet, but be careful of your sources! Dr.Jack Newman was my online go to doctor for breastfeeding help.

Give it time. Breastfeeding  is not a treacherous trial and tribulation for every mother, but more often than not the first few weeks can be trying and difficult. Allow yourself a period of time (I’d suggest at least 6 weeks) to work out the kinks. Call your local Public Health Nurses, book an appointment with a lactation consultant, or phone up your midwife! 

Do what you gotta do. As I mentioned, breastfeeding was a great struggle for me. I personally was ready (and stubborn) to do whatever it took to continue to breastfeed, but in the meantime I had to make some adjustments to be able to persevere. I found a breast pump very useful, when it was too painful to breastfeed I would express my milk and bottle feed. Some would recommend cup feeding or finger feeding  the milk instead to avoid nipple confusion. If I couldn’t pump enough I supplemented with formula. Your sanity and quality of life is worth something, do what you need to do to maintain it!

Breast milk is an amazing thing, and any amount of breast milk is incredibly beneficial to your baby for so many reasons. Many of the health benefits it offers simply cannot be replicated in formula, such as…

Breast milk protects against infection. Cells that fight infection are present in abundance in breast milk, and the antibodies in a mom’s milk are specific to any of the viruses or bacteria that mom and baby were exposed to during the day. This is not found at all in formula. Formula fed children are at a greater risk for ear infections, pneumonia, and GI infections.

Breast milk protects against cancer- in both mom and babe. One study showed that for every 12 months of breastfeeding, a womans risk for breast cancer reduces by 4.6%. It also has been shown to protect against ovarian cancer  and diabetes. Another study showed that risk of childhood leukemia is reduced by 21% in breastfed babies.

Breast milk protects against lifelong illness, reducing incidence of childhood obesity, insulin dependent diabetes, and the development of allergies and eczema. 

Breast milk has a consistent and complete recipe. The composition of a mothers milk varies from morning to night, from the beginning of a feeding to the end, as well as continually changing to meet the babies growing needs, flavored with the foods mom has eaten, making every meal special and unique. No formula will ever make food as perfect and unique as a mother does for her child.

Breastmilk has got the goods. Breastmilk has  a perfectly balanced mix of the necessary fats, proteins, and carbohydrates, immune boosters (including white bloodcells and immunoglobins which boost your baby’s immune system and help fight infection, none of which are present in formula), enzymes and hormones, to help the biochemical balance of baby, and last of all, a plethora of taste, which helps accustom baby to vast array of foods! Although formula does contain many of these things, there is often too little, or what it does contain isn’t properly absorbed by the body, and therefore is not used by the body. 

Dr.Sears has a helpful, objective comparison of breastmilk vs. formala. giving a more detailed overview of ingredients, absorption and health benefits of each. 


[end of part one]




{More articles from Andrea here }

Don't believe everything 'they' say.

I think this joke ( by Mike Adams ) encompasses how I see most corporations and their "eco' and "healthy" choices.  

[Source]

Hanging out with chocolate's long lost friend: Carob mousse {vegan}

I must be honest with you and tell you I am not a big chocolate fan. I was brought up on carob. For anyone that hasn't heard of carob, I suggest you look it up! I always sneak it in my baking, give it to people and then watch for their reaction. I usually get pretty good responses. But there is the odd chocolate lover out there who says "THIS ISN'T CHOCOLATE!!!!". No it's not! But it tastes just as good -- If not better. You can buy carob in all the same forms that you can buy chocolate. It comes in chips, powder, and bars.

Image via Wikipedia

A friend handed me this recipe and I was motivated to use this recipe because of  the short list of ingredients and simplicity of the directions. When you look at the ingredients you might just think I am crazy and that avocados don't belong in chocolate mousse. But I am, in all seriousness telling you this is some of the best and richest tasting "chocolate" I have ever had! Also, this chocolate ( carob ) mousse is super versatile. I make a walnut and date crust and pour some if this mousse in it. Makes for a great little tart. Or you can even make your own fudgesicles with this mousse*.

whatever you use it for it won't let you down.

Ingredients

Serves 4

2 medium sized avocados
1/3 cup of either agave or honey. ( Do a taste test according to how you like it and adjust if you like )
1/4 tsp cinnamon
3/4 cup of carob powder ( if you don't like carob, use cocoa powder )
3/4 cup water plus additional to thin if necessary

Directions

Process all ingredients in a blender. Thin the consistency with water if needed!

*If you would like to make fudgesicles with this, simply pour the mix in popsicle trays. Let them thaw for 5 min before serving.

I hope you enjoy this as much as I have!

Cheers,
Lindsay

Fats/oils { how to choose and what to cook with }

This is a huge issue on the food front. There are plenty of arguments about what oils we should use for cooking. Whether or not one fat is good, whether another one is bad. There are plenty of things to be confused about with this issue. And the reason for this is that there are too many opinions on the matter. I am not writing this article to say who is right or wrong, but I would like to share my opinion on the subject.

The most important thing we obtain from oil is fat. Period. Besides taste and fats, we don't get any other valuable contributions from oil.

Society in most cases, has lead us to believe that fats are all very, very BAD for us.  But there are many positive benefits that our bodies can take, (and NEED) from this substance.  Fat is a very vital part of our diets, our bodies rely on the fat for supplying fatty acids with the necessary tools for growth. Without the necessary fat for these fatty acids, developments would be hindered.

For all you spa kings and queens out there fat also is a great benefit to the skin. Yes! its true. Fat gives us  great looking skin. Fat can help protect against pollution damage, aging and the strength of our skin. This is good news for us. We can skip the expensive skin creams and rely more on healthy fat sources. I am not saying don't go to the spa - a day at the spa is always a great thing.

Fat is also important for absorption. There are two types of vitamins: fat soluble and water soluble. I am sure you can pick which vitamins benefit from fat! Fat soluble vitamins which are A, D, E, K, need the proper fat to be absorbed. Without the proper absorption of the fat soluble vitamins we could see vitamin deficiencies.

Here is a list of benefits of fats

• Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.
• Cells – Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes.
• Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.
• Nerves – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission.
• Lungs – Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.
• Eyes – Fats are essential to eye function.
• Digestion – Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present.
• Organs – Fats cushion and protect your internal organs.
• Immune System –Some fats ease inflammation, helping your metabolism and immune system stay healthy and functioning

[SOURCE]

What are the good fats (oils)?

When at the grocery store it is important to remember the names of the good fats. So remember these terms: POLY-UNSATURATED and MONO-UNSATURATED.
The bad fats to avoid are : SATURATED and UNSATURATED.

So which fats are best to eat and cook with ?
Virgin olive oil is a great option. Make sure it is cold pressed! I use grape seed oil to cook with for the most part. Other great oils you can use on your food are hemp oil and flax oil. One tip that goes along with these two is that you cannot heat them. Do not cook with these oils; use them in your salad dressings etc.

There are other great sources of dietary fats besides oils. There are  some great foods that contain a very healthy dose of good fats. Try to incorporate more avocados, fresh wild salmon, raw organic nuts and seeds such as flax, pumpkin, sunflower and sesame seeds. Hint* you will benefit more from the seeds if they are ground up. Group up seeds go great on salads, oatmeal and in you baking needs!

A note on omega 3's and 6's
You may have heard about these two omegas lately. And for good reason. There is plenty of research being done on these two, and they are still uncovering new things about them. Some important reasons to make sure you are getting enough of them is because your body not make them on its own. Which makes them an 'essential'.  So we need to feed our bodies with them. 3's and 6's help with many important functions in our bodies such as inflammatory responses and fighting infection. The ratio of 6's and 3's consumption should be 2:1

Where can you find these helpful two ? 
You can find these in cold water fish, walnuts and flaxseeds.

Don't get rid of fat- Change the source!
As we can see fat plays an important role in our bodies. So it is important not to eliminate it, but instead change the SOURCE of the fat.  I really like to make my own baking because of this. When you bake and cook your own meals, you can control exactly what goes in them. Remember also that we still need to apply the theory of 'balance' in our meals when  healthy fats. Just because something is healthy does not mean we need to overload. Eating the right fats will make you fuller longer which might be a change from the alternative fats that leave us wanting more and more food.

Good reading- here

Real food { number 7 }

Out of all the vegetarian recipes that I have made, this is my favorite! It has a really great taste and look. When I lived with five guys I made this for them, and they all really liked it. So these vegetarian meatballs are man approved :) In fact the first time my husband tried them he thought they were meat! 


It is a fairly easy recipe to execute. When I first made it, it seemed like a lot of  ingredients. But the second time through it, it was easy peasy. Plus I think I was just being weird... haha
You might need a food processor or grinder if you want to make your own ground walnuts and bread crumbs. 


This recipe makes enough to have leftovers. I always like it when a recipe has leftovers. It makes lunches easy. Especially with something like a 'meat'ball. They are versatile; try putting them in a pita, or on a salad. YUM! 


If you are worried about the misconception that vegetarian meals don't give you enough protein, I wouldn't be too worried. Most vegetarian meals rival meat dishes in protein. The veggie sources of protein are excellent. Not only for your digestion but also in taste. We must also remember that protein is not something that we lack in the north american diet. If anything we get too much animal proteins and not enough from vegetarian sources. So enjoy your vegetarian meals! 


Sorry I don't have any pics of this one! 


Ingredients


1.5 cups of bread crumbs*
1 cup of ground walnuts ( preferably raw organic)
6 egg whites
1/4 cup onions
2 tsp sage
1/3 cup grated goat mozzarella**
4 tbls fresh parsley
1 cup soft organic tofu***


* I make my own bread crumbs by toasting pieces of bread in the oven. Then run them through a processor.
** You can use cheese, but I would highly recommend the goat cheese.
*** Please use organic tofu. This assures you that the soy beans are not GMO.


Ingredients


 • Take all the ingredients and mix together. If you are processing it, only do it a few times. Texture is important in these. 
• Form into balls . You can try doing patties as well. Or both. 
• Bake at 350 degrees for approx. 30 minutes. or until browned. Feel free to taste test to see if it is done to your liking. 




I like to make a chutney or a sweet and sour sauce to eat along with these meatballs. 

Real food { number 6 }

With all this dinner talk I thought I would give you dessert lovers out there a taste of a raw dessert for a change!

I tried this recipe out today and I really like it. I think it might be one of the best desserts I have ever had. Yes! Its that good. This recipe is easy to make, raw and might I add-- healthy.

It is so refreshing to eat a dessert that doesn't leave you feeling the effects of refined and processed junk food.  This dessert will leave you satisfied, and not guilty! 

This dessert is sure to impress your friends, as it is just too darn cute and tasty too! You can find the source of the recipe here.  Don't feel intimidated by the steps in this recipe. They are simple. I had no problem making this recipe for the first time :)

The recipe is as follows...

For the Tart Shell:

2 cups nuts (almond and hazelnut)
½ - 1 cups dates, pitted
1-2 tbsp. cold water

For the Whipped Cream Filling:

1 cup cashews
1 tbsp. pure vanilla extract
1/4 cup agave syrup (or maple syrup)
1 tbsp water
a few pitted cherries (optional - for a pink cream filling)*

To Garnish:

1 cup fresh cherries with stems intact (or 6-12, depending on number of tarts)
fresh mint leaves

Preparation: 

Line either a small muffin tin or tartlet tins with plastic wrap and set aside. Grind the nuts and dates together in a food processor, adding water to thicken. Press 1-2 tablespoons worth of the mixture in each of the tart forms to make an even crust. Put the tart forms in the fridge or freezer to harden.

Place cashews in a blender, adding water, agave syrup, cherries, and vanilla extract and blend to a smooth consistency. Put aside in a bowl.

Remove the tart forms from the freezer, take them carefully out of the tart form and remove the plastic wrap.

Fill each of the tarts with some of the cashew mixture (can use a spoon or a piping bag). Set in the refrigerator to chill and harden. Clean and cut the cherries in half and remove the pits. Arrange the cherries on top of each of the tarts. Use a few fresh mint leaves as garnish. Will keep 2-3 days in the fridge or a few weeks in the freezer (defrost at least an hour before serving).

* I put a lot of cherries in to make it much more purple.

Like this recipe? Find more here from this cook!

Real food { number 5 }

Hello!

Want a filling meal that is also full of veggies and exotic spices? Yes you say?! Well I have the recipe for you.

Real Food Number 5 is a veggie dish that has an indian spark to it. I love the flavor in this dish. I hope you will like it too. Full of veggies, flavor and easy to prepare, this dish will easily become a favorite. I took this recipe from extraveganza once again. This dish is very easy to make from farm fresh produce too.

Indian spices are great for us too! They aid in circulation and digestion. Who can complain... taste with benefits!


Here she be...

1/4 cup olive oil
1 red onion  finely chopped
6 medium red or yellow potatoes cubed
2 T fresh ginger root grated
1 T coarse sea salt
1/2 T tumeric
1 t cumin seeds
1/2 t black cardamom seeds
4 medium carrots, chopped
1 small - medium head of cauliflower, chopped
1 cup green peas
1/2- 1 cup water
2 T tamari

Directions

Heat the onions in a pot, and cook for three minutes.
Add chopped potatoes, ginger, salt, ginger, tumeric, cumin and mustard seeds.
Stir often and continue for 10 minutes.
Stir in carrots, cauliflower and peas. Cook for another 5 minutes.
Add water as necessary-- cook until everything is softened
Stir in tamari!

You can serve this with some quinoa or rice. But know that this makes a lot of food... so you wont need much rice or quinoa. sorry no pics of this dish :P

Talk to you later,
Lindsay

Real Food { number 4 }

The following recipe might seem weird to be coming from the helpful cashew! But I assure you, if you have the right ingredients from the right places, it's a great meal.  If you want to try this meal out, you might need to do a little searching first!

I made this last night and it was delicious. All the ingredients were rounded up from local farmers. I found some great sausage at the farmers market yesterday, so it was a time to celebrate! I met a beef farmer by the name of Barrie. He really was what we should look for when looking for a meat seller. His produce was great; no additives at all. Smiles for him! The garlic sausage he sold me had only beef and garlic. The garlic I might add, was right from the butchers garden. I really love finding good quality food producers.

You can find Barrie here. His website has all the ordering info. I really encourage you to find a meat seller that is passionate about giving you REAL meat.

This recipe is simple and not one I would make too often. It contains a lot of animal products ( in my opinion), but they are of excellent quality! This is also very high protein.


Here is what you need to make the farmers scramble -

3 sausages- either beef or bison*
8 eggs*
1 cup of cherry tomatoes quartered*
1 medium shallot chopped*
Salt and pepper
2 T of fresh chives for garnish at the end*
1- 2 bell peppers*

* all ingredients are straight from the farm and free of spray, antibiotics and additives.


This recipe feeds 2 - 3 people.

Directions

Cut up all your veggies!
Cook up the sausage. While the sausage is cooking break it up into small pieces. when the sausage is done drain all the excess liquid and set aside.
crack all your eggs into a pan and 'scramble them'. Add the veggies in when the eggs are about half done to the consistency you like.
Add in the sausage! And also any Salt and pepper you might want
Cook enough for all the ingredients to be warm.
Plate your farmers scramble and sprinkle some chives on top!
Serve!

Thanks for reading!

Real Food { number 3 }

Today's recipe is so easy, I am sure anyone could make this. And I am not just saying that either. It is really simple. Salad is an underrated dinner idea because people always assume they won't get full off them. But, let me tell you! Back home it was known that my family ate monster salads. In fact we had bowls especially for salads. And they weren't typical bowls either, haha. No they were bowls you would probably see in the middle of a dinner spread for a family of four. Okay, maybe not that big. But I assure you, it would probably be one of the biggest salads you have ever seen.

Salads are so easy because they are versatile, cheap and extremely tasty. In fact anyone can make a salad catered to their likes. You like nut and seeds? They go great on salads! You like chicken? Or pasta noodles? Well they go great on salad too.

Think of a salad like you would a pizza! You can top almost anything on them.


What is so good about salad?
I think sometimes most of us really like salad dressing. And I say this because this is where we get most of the taste from. So the dressing can really make or break your salad. But don't let this hinder you from eating salad. Salad if full of great nutrients. Leafy greens are a power house of good nutrients. Some being calcium, vitamin K ( high amounts in cooked and uncooked greens ), vitamin A , D, E, and C.  It  also serves a good dose of iron . There is good news on the salad dressing front however. In order to better absorb the vitamins A, D, E and K,  it is better to eat your leafy greens with a dressing that contains a healthy fat, such as a hemp oil, flax or olive oil. This helps because vitamins A, D and K are fat soluble. Which means that they are stored in our liver and fatty tissue.

Salad is not high carbs or calories, but it is high in nutrition. Leafy greens are very nutritionally dense, high in fibre, vitamins and minerals. What more could you ask for?! One great thing about salad is that you could have a salad every night, but with completely different tastes every time! Here is a list of different leafy greens to keep your eye out for.

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Cabbage High in vitamin C and K, folate, vitamin B6, dietary fibre, potassium, tryptophan, protein and magnesium.

[Source]

So, unsure what to put in your salad? Here is the deal. There is not limit to the veggies and fruit you put on your salad. Salad is a food you can get very creative with. And we can't forget about nuts and seeds. Nuts and seeds add your dietary fat and protein to the salad. And there is still more, remember legumes? Beans and chick peas are another powerhouse you can add to your salad.

Here is what you need to make a salad:

Bowl- If I am eating this for dinner, I use a med to large bowl.

Greens- Lettuce is a great base for people who haven't eaten much salad. It has a nice mild taste and is easy to pair with anything. You can also try using a garden mix. They are very easy to find.

Something crunchy- You don't have to put this in but I have really enjoyed putting nuts or seeds on my salads. Don't ever load with this though. I sprinkle nuts or seeds on top for a nice accent, but not the main feature. Try some of these out: walnuts, sunflower seeds, cashews, pecans, soy nuts ( non GMO ), crumbles wasa crackers or some nice crisp pieces of pear. The crunchy textures go great with salad.


Protein- Here is the tasty part. Some of this is the same as the crunchy so bare with me. I have mentioned nuts and seeds, chick peas and beans. These are great. But there are also options such as chicken, turkey, salmon and eggs. The cool thing about putting meat on your salad is that you don't consume too much meat. There is more balance with the veggies and meat. Bake or roast some chicken and toss that on. Salmon is a good option because it has the good fat in it. This also help absorb those fat soluble vitamins I was talking about ( A, D, E, K ). Hardboiled eggs are also very good on salad! Another idea for protein that I often put on my salad is quinoa. If I have some leftover I will simple toss a bit on my salads. It is super good. You can also consider hemp seeds. They are a great vegetarian whole protein.


Fruit- I will admit I am not a huge fruit in my salad fan, but I think many of you will really like it. Pears make a great salad addition ( paired well with pecans ). Strawberries, oranges and mango are all great additions too. This is the same as every other potential topping. Its not limited. It is up to you and what kind of taste you want.

Veggies- The sky is the limit. Take a walk through a famers market you are sure to find something you like. One thing I have learned is to grate my veggies. This works great with carrots, beets, broccoli stalks and other root veggies. You can also use the grate trick with apples, pears or hard nectarines.

Dressing- Here is some advice... don't ruin a good salad with the dressing. Choose a dressing that has some good fats ( hemp, flax, olive oil ) and delicious flavour. You might not like what I am going to say, but the easiest way to do this is to make it. Its cheaper and you get to choose which flavour you are having without having to buy a million different dressings.  A vinaigrette is very simple to make. Most of the ingredients you probably already have around the house. Plus you can use it for more than salad.


Here is a recipe for a simple vinaigrette

• 1/4 cup apple cider vinegar
• 3 tablespoons minced shallots
• 2 teaspoons Dijon mustard
• 2 teaspoons honey
• 1/2 cup light olive oil

• Mix together with a blender or mix well by hand. ( found at epicurious )

For a different taste here is a creamy dressing ( vegan )


1/2 cup of either organic milk or Silk almond milk
Juice of one Lemon
2 T tahini
1/2 t fine sea salt
1.5 T nutritional yeast
2 cloves of garlic
1 t dijon mustard
1.5 T poppy seeds


Blend it!


I hope you try out a salad for dinner! You won't regret it. And you don't have to start off crazy. do something you are comfortable with first. Then start to get more daring. Before you know it, you will be a salad master. 


Let me know of any combos you try out!