Giving Spinach A Second Look

If you've ever looked at the challenge of trying to consume 400 mg of magnesium in a day, you know that it's not an easy feat.  Dark chocolate, pumpkin seeds and avocado are some of the other beneficial sources of magnesium that are often neglected.  Although I know some of you have a good handle on the dark chocolate! 

Spinach has 24 mg per 1 cup cooked (you'll need 3-4 cups raw as it cooks down).  It is considered one of the dirty dozen in our supermarkets, meaning it's best to buy organic to not ingest all the pesticides.  Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (> 20% of the Daily Value) of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron. 

With the grilled chicken and almond pesto, I used a few herbs from my garden and olive oil to add some essential fatty acids to the finished recipe.  After cooking, I poured the almond pesto on top.  Some will say that you can't call it pesto without the basil, but I guess I'm not following the pesto rules.

Recipe-
Heat through spinach in coconut oil

When it comes to high heat cooking, coconut oil or macadamia nut oil are very resistant to heat. Coconut oil is semi-solid at room temperature and it can last for months and years without going rancid.

Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens. Polyunsaturated oils, including the omega-3 fats (olive oil), are extremely susceptible to damage from heat, light, and oxygen.

When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid. The oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

After cooking add the pesto-
1-2 T. olive oil
1/2 c. fresh parsley (come see me next summer for a stash!)
1/2 t. garlic salt or 1/4 t. garlic powder + 1/8 t. salt
Mixed in the food processor or blender until smooth.
Add 1/4 c. soaked, raw, unpasturized almonds and chop until partially blended

September 1, 2007 - The Day the Raw Almonds Died in North America
Learn more: http://www.naturalnews.com/022035_almonds_pasteurization_raw.html#ixzz3FabHk1fe

On Reasons & Procedures for Soaking Nuts:
http://www.momsaware.org/natural-year-challenge-food/month-8-soak-sprout.html
To purchase raw, unpasturized almonds:
http://www.foodtolive.com/

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium. Beings that this meal is suppling the Omega-6 fatty acids, look for ways to add in the Omega-3's. This chart shows how Essential Fatty Acids (needed everyday, that's why they're essential!) are metabolized.  (from www.lifesavingfats.com)

Bon Appetit! The Delicious Life of Julia Child

Any book that chronicles the life of Julia Child should have the same amount of perseverance in its formation to match Child's career path.  Jessie Hartland's efforts of writing and illustration are top notch, and she grew up watching episodes of "The French Chef" and enjoys cooking herself. 

Jessie Hartland is a New York City-based commercial artist and writer and illustrator of books for children. She has painted murals at a Japanese amusement park, designed Christmas windows for Bloomingdale’s and put her mark on ceramics, watches and all sorts of other things.
She has done drawings for many magazines and newspapers such as: the New York Times, Travel and Leisure Family, Martha Stewart Kids, Bon Appetit, and Fit Pregnancy.

In working through this non-fiction book with a 4th grader, we found approximately 25 new vocabulary words.  We also found out that Julia Child once painted a toliet seat red as a prank!

Follow Julia Child—chef, author, and television personality—from her childhood in Pasadena, California, to her life as a spy in WWII, to the cooking classes she took in Paris, to the publication of Mastering the Art of French Cooking, to the funny moments of being a chef on TV. This is a comprehensive and enchanting picture book biography, told in many panels and jam-packed with lively, humorous, and child-friendly details.

New Fave Smoothie & Book

Look - the smoothie and the book cover are the same color!  This week I'm excited to share my new fave smoothie creation as well as "God Still Meets Needs" by Mark Littleton.  A story I wrote last year is included in the compilation.  I appreciate the practicality in answered prayers and think the stories would be appropriate for pastors in looking to share testimony to God's work in individual lives.

For the smoothie, blend ingredients as follows:
1 pear Greek yogurt
1/4 c. papaya
1/4 c. almonds
8 ice cubes
1 t. vanilla
1/2 c. water

Personally, I think it's sweet enough, but you can always add what you want for add't sweetness

http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=god+still+meets+needs

The Kids' World

Jumping into Dr. Seuss books, I found a recipe collection inspired by his stories.  I'll likely make this cheesy, spicy popcorn concoction for the fam.  Andrew has been laughing at home with his own silly behaviors (see below), and Sierra was wanting to show off her ice cream swirling talents.  She says she got them from me!  Oh for cute.

Chicken Tortilla Soup (New recipe)

Chicken Tortilla Soup Recipe - combine and heat through the following ingredients

New Campbells Chicken Tortilla Soup (lg. can, over 15 oz.)

New Campbells Tomato Basil (lg. can, over 15 oz.)

1 can chicken broth

1 can chili beans (in chili sauce)

1 can cream of chicken soup 

1 c. medium salsa

1 can enchilada sauce

1 c. diced chicken

4 slices of American Cheese

Cinnamon Shepherd's Pie

"Cinnamon Shepherd's Pie" was inspired by a magazine recipe I'd read.

Ingredients for meat prep:
1 1/2 pounds stew meat

rice flour/garlic/cinnamon/ground cloves
1 T. garlic
1/2 onion
1/4 c. dates

Sprinkle salt and pepper over the stew meat and then coat with rice flour.  Melt butter in a skillet and brown meat with 1 T. garlic and onion if desired.  Add in 1/4 c. dates, a light sprinkling of cinnamon and cloves and also add in 1 1/2 c. of water.  Simmer for another 2-3 minutes.  Transfer into the oven and bake at 300 degrees for 20-30 minutes.  Then when cooled, in a food processor place the chunks of meat with the "s" blade.  Break the meat down until bite sized.  Remove.  Next, add in the "gravy" along with 1/4 c. milk to smooth consistency.

Use a handheld mixer to beat potatoes and add milk when mostly mashed.

Cooked rutabaga or parsnips taste a lot like potatoes.  I can not distinguish their flavor.

6 red potatoes
1/4 c. chopped carrots
1/4 c. chopped rutabaga (or parsnips)
1/4 c. milk

Boil and blend potatoes with milk first, and boil carrots and rutabaga together until tender.  Add the blended carrots and rutabaga to the potatoes last. It will be moderately lumpy.

Layer the meat and gravy on the bottom of the pan, next the potato mixture.  Bake at 350 degrees for 25 minutes.  Add cheddar cheese for 5-10 additional minutes, until cheese is melted.  Enjoy!

3-ingredient Chex Balls

Coconut is rich in protein and provides quick and lasting boosts of energy. It benefits the outward appearance of the body in a number of ways, including softening skin, reducing the appearance of wrinkles and fine lines, controlling dandruff, and keeping the scalp and hair healthy.



Coconut meat contains lauric acid, which helps fight bacteria from intestinal parasites and wards off countless infections ranging from HIV to the common cold. Coconut water helps the kidney and bladder maintain proper functioning. Eating coconut helps fight gas, constipation, ulcers, and other digestive and stomach ailments. Coconut also supports thyroid function and can help prevent goiter (an enlarged thyroid) because it naturally contains iodine. Coconut has even been shown to protect the body from cancer and osteoporosis, dissolve kidney stones, reduce epileptic seizures, and reduce symptoms associated with pancreatic disorders.



Coconut contains a high amount of saturated fat, which is less healthy than other types of fat. However, over 50 percent of the fatty acids in coconut come from lauric acid, which is antiviral and antibacterial and is extremely beneficial in fighting off infection. For that reason, coconut is generally considered healthy in its natural form, but has serious drawbacks if it is hydrogenated. Hydrogenated coconut oil is altered in a way that removes the lauric acid and has been proven to clog arteries and decrease heart health. 

There are 27 g of fat in a serving of coconut, 24 of which are saturated fat and the rest consisting of monosaturated fat and Omega-6 fatty acids, which are extremely beneficial. There is no cholesterol in coconut, and only 16 mg of sodium. Coconut is an excellent source of manganese and contains 60 percent of the recommended daily intake of that mineral. It is also contains 11 percent of the recommended intake for iron, 9 percent of phosphorus and 8 percent of potassium. There are trace amounts of other nutrients in coconut, including zinc, calcium and magnesium.




Creamy Chex Balls

1 1/2 c. marshmallows
3/4 c. Earth Balance Coconut and Peanut Spread
4 c. Chex (rice/corn)

Place marshmallows in a microwavable bowl and scoop peanut butter on top.  Micro on high for 30 seconds and combine.  It should look like a caramel sauce and be completely combined.  Add in Chex and form into balls.

A few more coconut oil facts:

Virgin coconut oil contains abundant medium-chain fatty acids, which are more easily digested than long-chain fatty acids. Coconut oil also contains lauric acid, which is found in breast milk and has proven antifungal and antimicrobial properties.

Coconut oil contains saturated fat, which is the most stable of all fats, and as a result coconut oil does not go rancid (toxic) when heated and does not form dangerous free radicals that can cause a 

multitude of ills. 

In the Philippines, the coconut tree is known as the "Tree of Life" because of its many uses. Its roots, trunks, and husks are used for construction materials, paper pulp, brushes, and much more. Coconut oil is derived from the copra, which is the dried coconut meat.

 

Vitamin A blesses your Colon as much as Fiber!

Your skin & outer barrier is technically called “epithelial tissue," and this frontline/epithelial tissue is mostly made of fat. The structure of Vitamin A causes it to be a fat-soluble vitamin that benefits these fatty tissues. The frontline/epithelial tissues include your skin, the outer layer of your eyes, mouth, nose, throat, digestive tract and urinary tract. This frontline is your body’s first line of defense against disease and infection.

Also, Vitamin A helps to strengthen the mucous membranes of your body. And the mucous membranes are another frontline defense for your body against infection. Vitamin A is very important for keeping your frontline barriers such as the skin, eyes, nose, throat, lungs, digestive tract & urinary tract strong. This will help you fight off and protect you against infection.

Vitamin A plays a role in the development of lymphocytes. These are the cells of your immune system that fight off bacteria and disease.

The benefits of Vitamin A is good for your eyes in 3 major ways: helps prevent night blindness, prevents cataracts, like Vitamin C, and helps to preserve eyesight.  AMD (Age-Related Macular Degeneration) is one of the leading causes of blindness in people older than 65, about 31% of Americans 75 and older has it. One study suggests that eating just one serving of a food high in Vitamin A or beta carotene a day can reduce the chances of AMD by almost half. One major study involving female nurses shows the ones who got their beta carotene from foods had about 20% fewer heart attacks than those who didn’t. Vitamin A helps in the creation of important proteins used throughout your body. This is important because your muscles are made from proteins and proteins also affect your genes.

Speaking of proteins, Vitamin A benefits pregnant & nursing mothers in protein and growth hormone development for the developing fetus. They also help in forming the heart, eyes, limbs and ears. Excess vitamin A during pregnancy is a big no-no. Talk to your doctor first before you decide on supplementing with Vitamin A. They also aid in red blood cell formation and help to transport iron to your blood cells. To get the full benefits of Vitamin A, get at least 10,000 to 15,000 IU per day. And it’s good to get both the preformed version (which comes from animal sources such as eggs, liver, poultry & dairy) and from carotenes (these come from plant sources). 1 large egg has around 320 IU of preformed Vitamin A while 1 medium carrot has about 8,000 IU of beta carotene.

Gram for gram, beef liver contains more nutrients than any other food: vitamin A, all of the B vitamins, particularly B12, folic acid, copper, and much more. Kale: 162% of Vitamin A in one serving to recommended daily values (2,000 calorie diet) - AWESOME!

Kale chips

1 red pepper

Kale on top of my counter with the sunshine making it extra beautiful!

2 cloves garlic

1/2 onion

1 tsp. cayenne pepper

Add a small amount of water if needed to make a nice "paste" or "sauce."

Rinse approximately 8 cups of fresh kale. Gently tear off kale from stems and place in large bowl. Pour oil of choice (see below) into bowl and toss until kale leaves are coated. Add salt to taste (I use approx. 1 t.). Mix. Add "paste"of peppers and onion and mix with hands. If using a dehydrator, place kale on trays and dehydrate at 110 degrees for 4-12 hours. This can also be done in an oven at 225 degrees for 2 hours.

http://easyreadingpicks.blogspot.com/2012/03/colonoscopy-helper.html

Like Mother Like Daughter

Sierra helped in the kitchen by making scrambled eggs and working on the almond bark pretzels we took to a baby shower.  I'll be working on the 10,000 views blog party this afternoon.  Soup's on the menu.  I'm planning to "post" most of the nutrition information we discuss as well as sampled recipes.   

This soup has great flavor as long as you don't substitute the Tuscan Risotto!  There are less expensive versions out there, but they don't have near the flavor!  Oh, and the girls won't be here to help me today - they're shopping with Grandma for yeah, you guessed it, Christmas.

Tuscan Chicken Soup

1 box Lundberg's Tuscan Risotto

¼ c. chopped onion

¼ c. chopped celery

2 large cans chicken broth

1-2 c. diced chicken

¼ c. garbanzo beans

Warm arborio rice from Lundberg's boxed mix in oil of choice along with onions and celery. When browned add in the chicken broth. Cover and cook until rice has softened, then add diced chicken, garbanzo beans and contents of the Lundberg's seasoning packet.

Chairs, dips or dips?

Two photos of chairs, but they're both about inspiration.  I found a great "dip" recipe that I'd like to try. It looks like it would cook up with lots of flavor but is pretty basic too. Then follow eating with actual dips to work off what you ate!  

The other chair reminds me that taking a risk can bring rewards.  I broke my own rule to "never paint oak," with the update of this rocking chair.  It was given to me when we helped a family in our small group from church move across country.  I told them I'd give it a fresh start.  No turning back now.

8 oz. french onion dip

4 oz. can green chiles, drained
1 cup bacon
2 cups grated cheese (your choice)
8 oz. package of cream cheese, softened

Mix ingredients together in a large bowl. Heat for 20-30 minutes at 350 degrees. Serve with chips, crackers, bread, etc. What do you think, something to make for the 10,000 views party?  I'm gonna write this one down (wait, I already did!)

Gluten-Free Cheese Crackers

Self-rising flour

1 ¼ c. white rice flour

1 c. sweet sorghum flour

¾ c amaranth flour

¾ c. potato starch (4 oz)

2 T. baking pwd

¼ c. tapioca starch/flour

2 t. xanthum gum

1 ½ t. salt

For cheese crackers:  1 c. plus 1 T. self-rising flour mix

Pinch of salt/pepper/cayenne

4 T. butter

2 c. cheddar cheese

Olive oil, salt

Mix in food processor, then kneed until forming a ball.  Chill 1 hr. or overnight.  Roll the dough 1/8 inch thick and cut with pizza cutter into 1 inch squares.  Do not separate.  Prick with a fork, brush with olive oil and sprinkle with salt.  Bake 15-20 minutes. 

No Sugar Added Peanut Butter Balls

No Sugar Added Peanut Butter Balls

Mix by hand or in the food processor:

1/4 c. chunky peanut butter
1 T. Organic Midnight Moo
1/2 T. whey protein powder
1/2 c. unsweetened coconut

Makes 10 (or 8 with 2 to eat).  Bonus of eating coconut is it has 2 grams of fiber per serving.

Colonoscopy "Helper"

I got to repay a favor today in taking a friend home from her colonoscopy.  If you know me, I am not always good in the doctor's office.  I've lost count of how many times I've passed out, and well - send me home without the instructions and I'll call you if I notice a problem!  I just had to laugh though, because even though this trip to the doctor involved the removal of two polyps, she wasn't given a lot of dietary instructions on how to help prevent irritable bowel syndrome.  I think the meds could prove to work wonderfully, however, there are a lot of foods out there to help the colon do its work.  I passed on a recipe or two to her, and now I'll blog about them in case you wanted to include it in purposeful eating.  Do your own study on Vitamin A - as it is ESSENTIAL!  I like to consume it in carrots, however liver I've been cooking now (they sell it at Hy-Vee already prepped)...and I cook it and then grind it in the food processor and add about 2 T. to a beef dish (with hamburger).  More recipes below...

Sweet Carrots & Rutabaga

4 medium carrots, cut into 3 inch julienne strips

2 cups rutabaga, peeled and cut into 3 inch julienne strips

1/2 cup water

2 tablespoons butter

1 tablespoon brown sugar

1 tablespoon lemon juice

1/2 teaspoon grated lemon peel

1/4 teaspoon dill weed

In a large saucepan, combine the carrots, rutabaga and water. Bring to a boil. Reduce heat to medium; cover and cook for 13-15 minutes. Meanwhile, in a small saucepan, combine the remaining ingredients; cook, uncovered, over medium heat for 2-3 minutes or until butter is melted. Drain vegetables; add butter mixture.

 

Some research indicates that diets including psyllium may lower the incidence or risk of colon cancer.

Crepes

½ c. sorghum flour

½ c. potato starch

packet Stevia

2 eggs

½ c. milk

2 T. butter

Combine dry – mix wet & stir into flour mixture. Melt butter & put ¼ c. batter into pan. Cook one minute and flip for another...edges will start to curl up.

Liver, which stores vitamin A is very rich in it: a whop-ping 30000 IU in 3 ounces.

3 Bowls Full

INGREDIENTS

• 1/2 cup small pearl tapioca (you can usually find it in the baking section of the grocery store, do not use instant tapioca)
• 3 cups whole milk (or other milk with cream or 1/2 & 1/2 added)
• 1/4 teaspoon salt
• 2 eggs
• 1/2 cup of sugar (substitute 1/2 t. or one packet of Stevia + 1 T. agave nectar)
• 1/2 teaspoon of vanilla

METHOD

1 Combine tapioca, milk, and salt in 1 1/2 quart pan on medium high heat. Stir until boiling. Simmer 5 minutes, uncovered at the lowest possible heat, adding sweetener gradually.

2 Beat eggs in a separate bowl. Mix in some of the hot tapioca very slowly to equalize the temperature of the two mixtures (to avoid curdling) - this is why you also need a creamier milk.

3 Return eggs to pan with tapioca. Slowly bring mixture barely to a boil, stirring constantly. Reduce heat and stir several minutes at a low simmer, stirring constantly until you get a nice thick pudding consistency. Cool 15 minutes. Add vanilla. Serve either warm or chilled.

This recipe has been wonderful to enjoy the great comfort food of tapioca pudding without all the sugar.  Making it with Stevia and agave nectar cuts its grams in half as some sugar is present in milk.  You can also add a little cinnamon while the pudding is cooling for additional flavor.  This recipe took me about 20-25 minutes (practice helps!)  

Stevia Bars

We made the recipe from the post below.  I was amazed at how the almond butter flavors very similarly to flour after baking.  I did use a full cup of rice flour, and if I was to bake again, I believe I'd add another egg to help with the moisture level.  The batter itself didn't taste all that sweet, and the chocolate was the main sweet note. From previous baking with new flours, I decided to do bars instead of cookies and that seemed to help with crumbling.

This post is in honor of those of us trying Stevia and having their recipes flop. The recipe below for Chocolate Chip Cookies looked like it has about the right proportions and I will likely try it over the Christmas break and report back. I will sub in rice flour for the whole wheat flour.

I was happy to have my knock-off Pomegranite Market's Cucumber Salad turn out great with Stevia. For that one I mixed ¼ c. Veganaise (no hormones in it, tastes the same...could use mayo), ¼ t. dill seasoning, 1/8 t. organic apple cider vinegar (this is strong but it's better for your digestion than processed vinegars and flavor is great w/ the other ingredients) and 1/8 t. Stevia (it was one little packet) and of course the sliced cucumber (one). Cucumber is not one of my favorite vegetables, but since it is so nutritious, I wanted to like it. The dressing of this recipe really compliments the flavor ot the cucumber and gives it the right balance for me. I hope you try it!

Chocolate Chip Cookies

1/2 cup margarine

1/2 cup almond butter

1/3 cup mashed banana

1 large egg

1/2 teaspoon powdered stevia extract

1 teaspoon vanilla extract

1 cup Whole wheat flour

1/2 tsp baking soda

1/4 tsp salt

3/4 cup chocolate chips

1. Preheat over to 375 degrees Fahrenheit.

2. Cream margarine until soft. Slowly add in almond butter.

3. Mix in mashed banana.

4. Mix in egg.

5. Mix in stevia and vanilla

6. In a different bowl, sift flour, baking soda and salt together.

7. Mix flour mixture into the liquid ingredients.

8. Add chocolate chips and stir.

9. If the batter is not quite stiff, add a few more tablespoons of flour.

10. Chill the dough to make it easier to handle

11. Drop tablespoon sized lumps of batter onto a greased cookie sheet. Flatten slightly with a fork.

12. Bake for 13 to 15 minutes.

Salad Recipes... Are you here G'ma?

I have a few salad recipes to post in response to my Grandma asking me what kinds I like.  I think because I mostly cook for our family, I don't really think about what I like, I just make it.  Anyone with me out there?  I did come up with a few while we were together, and so just in case you're ever cooking for me now you know what to make (that goes for anyone...tee hee).

Almond - Grape Salad

1 bunch of red grapes
1/2 c. sour cream
2 T. brown sugar
1/4 c. slivered almonds

Heat almonds over medium-high heat on the stove until golden and allow to cool.  Mix the sour cream and brown sugar.  Cut the grapes in half and add to the sour cream mixture as well as the almonds.  Cool for 1/2 hr. before serving.

www.easyreadingpicks.blogspot.com

Mexican anyone?

I'm sure all the Pampered Chef gurus will love this post...  This is the only way I will ground hamburger, it's far too tedious for me without this handy dandy tool.  However, Pampered Chef is not what this post is about!

Today I'm writing about adding fiber to your mexican. It's easy. See the black beans in the meat - ah, it really packs some punch!  I use about 1/2 a can and drain them, which they say prevents tummy issues.  Ask my brother about that one... or don't.  We started eating more black beans after reading "12 Best Foods" by Dana Jacobi.  I actually damaged the book by having it out on our kitchen table ~ so I'm hoping that my health gets the benefit of that mishap.

www.easyreadingpicks.blogspot.com