Wednesday, November 14, 2007

Brenda's Fabulous crisco-free Pie Crust

2 cups flour
1/3 cup milk
2/3 cup canola oil
1 tsp. salt

Just barely mix together with a few turns with a fork (it won't be completely blended) and place 1/2 of dough mixture between 2 sheets of wax paper. Roll out into a circle and place in pie pan.

Bake pie shell at 425 for about 11-13 minutes depending on your oven. It should just barely be turning a golden color on the edges.

Always put your fruit pies into a large brown paper bag and seal the edge before putting it into the oven. The paper bag will keep your crust from burning. Bake all fruit pies on at least 400 degrees.

Brenda's favorite apples for baking are McIntosh and Jonathons.

Thanks soo much for the demonstration Brenda!

Cheri's white bean oatmeal cookie recipe

White Bean Oatmeal Cookies

Servings: About 30

Sift together and set aside:
2 c. flour, whole-grain
1 tsp. salt
1 tsp. soda
1 tsp. nutmeg

Mix together:
1 c. turbinado sugar
¼ c. coconut oil, melted
½ c. canned white bean, pureed
2 eggs
½ c. skim milk
Blend altogether with the flour mixture and then add:
½ c. pecans, chopped
½ c. raisins
2 c. oatmeal
1 tsp vanilla

Mix well and drop large spoonfuls onto cookie sheet lined with parchment paper.

Bake: 350º for about 15 minutes.

Nutritional info for 1 cookie:
119 Calories 4 g. fat (28.2% cal. from fat) 3 g. Protein
19 g. Carbs 2 g. Dietary Fiber 14 mg. Cholesterol
29 mg. Sodium

My original recipe calls for ¾ cup melted Crisco. I tried ¾ cup bean but the texture wasn’t quite right, so I tried it again with just ¼ oil and the rest bean. It was great. I’d still like to try ¼ cup olive oil or applesauce with the bean to see how it turns out. I’ve also used bean in place of Crisco in my other recipes and as long as I put in a little oil it tastes great and has a good texture.

healthy oils

The following info from katrina (

I will link my research on coconut & olive oils to the left and at the end of this post. Here's a summary of our discussion.

First, we all agreed that making things simple is the way to go, the fewer the staple ingredients to keep on hand, the better. Leslie and I also agree that we have chosen to only use three kinds of oil in our diet:

1. butter (raw, organic, or ghee)
2. extra virgin olive oil
3. coconut oil

When cooking, use olive oil when in low temperatures. (If the oil smokes, then it is too hot, causes a chemical change, and releases the impurities in the oil)

For this reason, I now saute veggies and meat in the coconut oil on medium. (coconut oil should only be cooked on the range up to medium, and in the oven up to 280 degrees). So far the only thing our group has noticed that tastes funny with the coconut oil is zucchini. Keep us updated if you find anything else. With zucchini, saute it in butter or olive oil on low. I add my spices just the same.

Great places to use your olive oil: add to your veggies or meat after you have cooked it...alone or as pesto...which gives it a great seasoning. We think a pesto class would be a great nite, so let us know if you have any fabulous recipes for pesto or would be interested in this topic.

One disturbing thing discussed is the unkown oils restaurants are using when cooking our meals. This is where Dr. Dr. Mercola comes in... On his site, Leslie found some of the top food intersting thing he stated is that the cancer in one french fry is worse than that in a cigarette!

Is this the right site Leslie?

After just browsing through the articles and his blog, i believe that there is quite a bit of valuable info on the site.

Here's some research:
Coconut oil is an edible oil that has been consumed in tropical places for thousands of years. Studies done on native diets high in coconut consumption show that these populations are generally in good health, and don't suffer as much from many of the modern diseases of western nations.
Coconut oil was once prevalent in western countries like the United States as well. With a long shelf life and a melting point of 76 degrees, it was a favorite in the baking industry. But a negative campaign against saturated fats in general, and the tropical oils in particular, led to most food manufacturers abandoning coconut oil in recent years in favor of hydrogenated polyunsaturated oils that come from the main cash crops in the US, particularly soy, and contain trans fatty acids. These polyunsaturated oils were not a big part of the diet of previous generations, so how has the health of Americans changed now that polyunsaturated oils are for the most part all one finds on supermarket shelves across the US? We encourage you to take an honest look at the research presented on this website, and consider the "other side" of the story, whether it be coconut oil, saturated fats, or the new vegetable oils!
Coconut Oil: Why it is Good For You
Lita Lee12/14/2001
In this article, fats and oils are used interchangeably but in a strict sense, oil usually means liquid at room temperature and fat usually means solid at room temperature. However, coconut oil is solid at temperatures under 76 degrees F. So if you live at temperatures of 76 degrees F or more, coconut oil is liquid; if less than 76 degrees F, coconut oil is a fat.
Saturated fat - one that has a small degree of unsaturation or double bonds and tends to be more solid at room temperatures lower than 76 degrees F. Example: butter, coconut oil.

Monounsaturated oil - Contains some saturated fat but is largely oleic acid, a mono-unsaturated oil, which contains only one double bond. Example: Olive oil.

Polyunsaturated oils - poly means many, so this means that the fat has more than one double bond. Example: linoleic (omega-6) acid has two double bonds; alpha-linolenic (omega-3) acid has three double bonds; arachidonic acid has four double bonds.

The following information comes from the research of Ray Peat, Ph.D. and Mary G. Enig, Ph.D. References are given where applicable.

I recommend only three types of fats to my clients: extra virgin olive oil, organic or, preferably raw butter, and organic coconut oil. Most people understand the first two but cringe at the thought of eating coconut oil. Here's why I recommend coconut oil to everyone.

Coconut oil has been used as cooking oil for thousands of years. Popular cookbooks advertised it at the end of the 19th century. Then came the anti-saturated fat campaign and the promotion of polyunsaturated fats, such as flaxseed, canola, soybean, safflower, corn, and other seed and nut oils plus their partially hydrogenated counterparts (margarine, "I can't believe it's not butter", etc.) as the way to go. Indeed, saturated fats have been supposedly causally linked to high cholesterol and heart disease, multiple sclerosis and other bad health conditions. I don't know how anyone came to this conclusion, since it would be hard to find a person in America who has a high saturated fat diet. Why? Because nearly all commercial foods, including bread, crackers, chips, dips, many candies, zero cholesterol coffee creamers, all mayonnaise and all salad dressings, many pastries and ice creams, most dietetic (for weight loss or diabetes) "foods", many cereals, and nearly all crunchy snacks contain either polyunsaturated or partially hydrogenated fats (which contain some margarine and some of the unsaturated fat mixed together). These foods are often advertised as healthy "all vegetarian," "no-cholesterol" foods. Even the so-called saturated fat in commercial meat is partly unsaturated because most cows are fed corn and soybeans, both of which contain unsaturated oils.

Are there any people who live on saturated fats who are healthy? Yes! People who live in tropical climates and who have a diet high in coconut oil are healthier, have less heart disease, cancer, colon problems and so on, than unsaturated fat eaters. Two such groups of people include those from Melanesia and the Yucatan. These people are slightly hyperthyroid because of the thyroid stimulating effects of coconut oil plus a diet which includes protein (fish) and adequate fruit (stimulates thyroid function).

Can you eat unsaturated fats and get away with it? It all depends. The Eskimos ate cold-water fish, high in unsaturated oils BUT they also ate the whole animal, including the animal head, brain, thyroid glands, etc. and got the hormones from these glandulars. This caused them to become hyperthyroid, 25% higher than Americans, and they were classified as "pathologically hyperthyroid" by standard medical definition.

However, this so-called pathological condition allowed them to burn the unsaturated fats in the foods they ate. If you are not an Eskimo and eat mainly an unsaturated fat diet, you may be in trouble.

Now you know why I wonder how anyone can associate high cholesterol or saturated fats with heart disease, multiple sclerosis or any disease. Over the past 40 years, Americans have increased their consumption of unsaturated fats and partially hydrogenated fats and have decreased their consumption of saturated fatty acids and butter. Lauric acid, the major fatty acid in coconut oil and breast milk, is rarely present in the American diet. Yet saturated fats are still being called the health culprits while grocery stores abound with many kinds of seed and nut oils. Many have been told that if the unsaturated oil is unprocessed, it is safe. This is untrue. The harmful effects of unsaturated oil lie in their unsaturation, or the presence of many double bonds, which are very labile and easily peroxidized (become rancid inside the body). Details of this are given in the report on unsaturated oils.

Here is a summary of the health benefits of coconut oil. In general, coconut oil stimulates thyroid function and has wonderful antiseptic properties.

The Stability of Coconut Oil

Unsaturated oils in cooked foods become rancid in just a few hours, even in the refrigerator, one reason for the "stale" taste of leftovers. However, according to Peat, eating fresh unsaturated fats is even worse, because once inside the body, they will oxidize (turn rancid) very rapidly due to being heated and mixed with oxygen. Not so with coconut oil. Even after one year at room temperature, coconut oil shows no evidence of rancidity even though it contains 9% linoleic (omega - 6) polyunsaturated acid. Peat theorizes that coconut oil may have antioxidant properties, since the oil doesn't turn rancid and since it reduces our need for vitamin E, whereas unsaturated oils deplete vitamin E.

Thyroid-Stimulating, Anti-Aging Effects of Coconut Oil

Many researchers have reported that coconut oil lowers cholesterol (Blackburn et al 1988, Ahrens and colleagues, 1957). In 1981, Prior et al. showed that islanders with a diet high in coconut oil showed no harmful health effects. When these groups migrated to New Zealand and lowered their daily coconut oil intake, their total cholesterol and especially their LDL cholesterol - the so-called evil one - increased. The cholesterol-lowering properties of coconut oil are a direct result of its ability to stimulate thyroid function. In the presence of adequate thyroid hormone, cholesterol (specifically LDL-cholesterol) is converted by enzymatic processes to the vitally necessary anti-aging steroids, pregnenolone, progesterone and DHEA. These substances are required to help prevent heart disease, senility, obesity, cancer and other diseases associated with aging and chronic degenerative diseases.

Weight Loss Stimulating Properties of Coconut Oil - a Direct Result of Thyroid Stimulation
In the 1940's farmers tried coconut oil to fatten their animals but discovered that it made them lean and active and increased their appetite. Whoops! Then they tried an anti-thyroid drug. It made the livestock fat with less food but was found to be a carcinogen (cancer causing drug). In the late 1940's, it was found that the same anti-thyroid effect could be achieved by simply feeding animals soybeans and corn.

Anti-Cancer Effects of Coconut Oil

In 1987 Lim-Sylianco published a 50-year literature review showing the anti-cancer effects of coconut oil. In chemically induced cancers of the colon and breast, coconut oil was by far more protective than unsaturated oils. For example 32% of corn oil eaters got colon cancer whereas only 3% of coconut oil eaters got the cancer. Animals fed unsaturated oils had more tumors. This shows the thyroid-suppressive and hence, immuno-suppressive effect of unsaturated oils. (Cohen et al. 1986).

When Albert Schweitzer operated his clinic in tropical Africa, he said that it was many years before he saw a single case of cancer. He believed that the appearance of cancer was caused by introduction of the European diet to the Africans. Many studies since the 1920's have shown an association between consumption of unsaturated oils and the incidence of cancer.

Antimicrobial (Antiseptic) Effects of Coconut Oil

Coconut oil contains medium chain fatty acids such as lauric (C-12), caprylic (C-10) and myristic (C-14) acids. Of these three, coconut oil contains 40% lauric acid, which has the greater anti-viral activity of these three fatty acids. Lauric acid is so disease fighting that it is present in breast milk. The body converts lauric acid to a fatty acid derivative (monolaurin), which is the substance that protects infants from viral, bacterial or protozoal infections. This was recognized and reported in 1966 (Jon Kabara). Work by Hierholzer and Kabara (1982) showed that monolaurin has virucidal effects on RNA and DNA viruses, which are surrounded by a lipid membrane. In addition to these RNA and DNA viruses, in 1978, Kabara and others reported that certain medium chain fatty acids, such as lauric acid have adverse effects on other pathogenic microorganisms, including bacteria, yeast and fungi. These fatty acids and their derivatives actually disrupt the lipid membranes of the organisms and thus inactivate them (Isaacs and Thormar 1991; Isaacs et al. 1992). This deactivation process also occurs in human and bovine milk when fatty acids are added to them (Isaacs et al. 1991).
Here are two of my coconut oil salad dressing recipes:

Lita's Ranch Salad Dressing

One egg
4 tbsp cider vinegar (try 2 tbsp of apple cider vinegar plus 2 tbsp balsamic vinegar or 4 tbsp of
rice vinegar)
1/2-tsp salt
1/2-tsp dry mustard
Spike or other seasoning to taste

Add the above ingredients to your blender. Then very slowly dribble into blender one cup of oil consisting of about 3/4-cup coconut oil (melted and cooled) plus 1/4-cup extra virgin olive oil to the blender and blend till smooth. (The more coconut oil, the thicker the dressing). (If oil added too fast, or oil is too hot, mixture will curdle).

Then add the following ingredients to the mayonnaise you just made to make a thick and creamy Ranch dressing that can be uses as a substitute for mayonnaise:

1-1/4 cup buttermilk
4-6 tbsp or so sour cream, cream cheese or honey yogurt
Onion flakes to taste
Garlic powder to taste
Juice of one lemonSpike to taste or other seasoning
Black pepper
Parsley flakes

Blend until smooth. Refrigerate. This dressing will thicken as it cools. You can use it instead of mayonnaise and can dilute it with more buttermilk if you want a thinner Ranch dressing. If this tastes too tart, add a little honey.

Other suggestions for using coconut oil in your diet:

1) When you make pastries, substitute 50% coconut oil for whatever fat is recommended, hopefully butter.
2) When you fry or sauté eggs, fish, veggies or whatever, toss in some coconut oil. Add butter or olive oil you wish, for flavor.

To come: coconut oil ice cream!

These statements have not been evaluated by the Food and Drug Administration. Not intended to diagnose, prescribe for, treat or claim to prevent, mitigate or cure any human disease. The third party information referred to herein is neither adopted nor endorsed by this web site but is provided for general informational purposes.
Peat, Raymond, Ph.D., From PMS to Menopause: Female Hormones in Context, Chapter 29, page 175. Copyright 1997 by Raymond Peat, P.O. Box 5764, Eugene, OR 97405. Price including S&H is $14.
Reprinted with the permission of the author. ©2001

Impact of vitamin A supplementation through different dosages of red palm oil and retinol palmitate on preschool children.
Sivan YS, Alwin Jayakumar Y, Arumughan C, Sundaresan A, Jayalekshmy A, Suja KP, Soban Kumar DR, Deepa SS, Damodaran M, Soman CR, Raman Kutty V, Sankara Sarma P.
Regional Research Laboratory, Council of Scientific & Industrial Research, Trivandrum, India.
Red palm oil (5 ml and 10 ml), ground nut oil fortified with 400 and 800 retinol equivalent retinol palmitate, and ground nut oil (5 and 10 ml), were administered to six groups of preschool children (four experimental and two control groups) in randomly assigned balwadis of Ramanathapuram District of Tamil Nadu for a period of 7 months, to monitor the difference in the efficacy of the mode of supplementation and the optimum dose for improving vitamin A status. Results show that red palm oil groups recorded more gain in retinol and beta-carotene levels compared to other dosage groups, and that administration of 10 ml did not offer any substantial improvement over the 5-ml daily dose.
Red palm oil supplementation: a feasible diet-based approach to improve the vitamin A status of pregnant women and their infants.
Radhika MS, Bhaskaram P, Balakrishna N, Ramalakshmi BA.
National Institute of Nutrition, Indian Council of Medical Research, Jamai Osmania, Hyderabad, India.
This double-blinded, randomized, controlled study was designed to study the effect of dietary supplementation with red palm oil during pregnancy on maternal and neonatal vitamin A status. A total of 170 women were recruited at 16 to 24 weeks of gestation and randomly assigned to an experimental group that received red palm oil to supply approximately one recommended dietary amount (RDA) (2,400 micrograms) of beta-carotene or to a control group that received an equivalent volume of groundnut oil. The women received the oils for a period of 8 weeks, starting at 26 to 28 weeks of gestation and extending to 34 to 36 weeks of gestation. The mean postintervention (34 to 36 weeks) levels of serum retinol were 1.20 +/- 0.22 (SD) mumol/L (95% CI, 1.15-1.25) in women receiving red palm oil and 0.73 +/- 0.15 mumol/L (95% CI, 0.69-0.77) in their infants; these levels were significantly higher than those in women receiving groundnut oil (1.07 +/- 0.26 mumol/L; 95% CI, 1.01-1.13; p < .01) and their infants (0.62 +/- 0.17 mumol/L; 95% CI, 0.57-0.67; p < .001). A significantly lower proportion of women in the red palm oil group than in the control group had vitamin A deficiency (serum retinol levels < p =" .003)" p =" .000)" href="">van Stuijvenberg ME,
Dhansay MA, Lombard CJ, Faber M, Benadé AJ.
Nutritional Intervention Research Unit, Medical Research Council, Parow, South Africa.
OBJECTIVE: To determine the effect of a biscuit with red palm oil as a source of beta-carotene on the vitamin A status of primary school children and to compare this with the effect of a biscuit with beta-carotene from a synthetic source. DESIGN: Randomised controlled trial. SETTING: A rural community in KwaZulu-Natal, South Africa. SUBJECTS: A total of 437 primary school children, aged 5--11 y; 400 completed the study. INTERVENTION: Subjects were randomly assigned to one of three groups, receiving, respectively: (i) a placebo biscuit; (ii) a biscuit with synthetic beta-carotene as a vitamin A fortificant (SB); (iii) a biscuit with red palm oil as a source of beta-carotene (PB); SB and PB supplied 30% of the RDA for vitamin A per serving of three biscuits. Biscuits were distributed daily during the school week; vitamin A status was assessed at baseline and after 3 months. RESULTS: There was a significant improvement in serum retinol compared to the control group in both the SB and PB groups (P<0.005); href="">Ong AS,
Goh SH.
Institute of Advanced Studies, University of Malaya, Kuala Lumpur, Malaysia.
Palm oil is an excellent choice for food manufacturers because of its nutritional benefits and versatility. The oil is highly structured to contain predominantly oleic acid at the sn2-position in the major triacylglycerols to account for the beneficial effects described in numerous nutritional studies. Oil quality and nutritional benefits have been assured for the variety of foods that can be manufactured from the oil directly or from blends with other oils while remaining trans-free. The oxidative stability coupled with the cost-effectiveness is unparalleled among cholesterol-free oils, and these values can be extended to blends of polyunsaturated oils to provide long shelf-life. Presently the supply of genetic-modification-free palm oil is assured at economic prices, since the oil palm is a perennial crop with unparalleled productivity. Numerous studies have confirmed the nutritional value of palm oil as a result of the high monounsaturation at the crucial 2-position of the oil's triacylglycerols, making the oil as healthful as olive oil. It is now recognized that the contribution of dietary fats to blood lipids and cholesterol modulation is a consequence of the digestion, absorption, and metabolism of the fats. Lipolytic hydrolysis of palm oil glycerides containing predominantly oleic acid at the 2 position and palmitic and stearic acids at the 1 and 3 positions allows for the ready absorption of the 2-monoacrylglycerols while the saturated free fatty acids remain poorly absorbed. Dietary palm oil in balanced diets generally reduced blood cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides while raising the high-density lipoprotein (HDL) cholesterol. Improved lipoprotein(a) and apo-A1 levels were also demonstrated from palm oil diets; an important benefits also comes from the lowering of blood triglycerides (or reduced fat storage) as compared with those from polyunsaturated fat diets. Virgin palm oil also provides carotenes apart from tocotrienols and tocopherols that have been shown to be powerful antioxidants and potential mediators of cellular functions. These compounds can be antithrombotic, cause an increase of the prostacyclin/thromboxane ratio, reduce restenosis, and inhibit HMG-CoA-reductase (thus reducing) cholesterol biosynthesis). Red palm oil is a rich source of beta-carotene as well as of alpha-tocopherol and tocotrienols.
PMID: 11975364 [PubMed - indexed for MEDLINE]

Coconut Oil users & their discoveries:

SIDE EFFECTS7/5/2007: Michael ( from Getzville, NY writes: "Why the Coconut Oil Side Effects include heart palpitations and digestive issues... I am a natural health practitioner, I have been reading posts about the side effects of Coconut Oil and wanted to share some insights. If the liver is not flushed clean using a liver flush procedure or perhaps being on Lecithin for a pretty good length of time, one will not be able to digest it since the Liver plays a role with digesting fats.

If the liver is clogged you will have undigested fats causing not only digestive upsets, but elimination problems with disrupting bowels. Since the liver is a filter that cleans our blood of used fats, if the liver is clogged, we will have a backup of fats in the blood.
This backup of fats causes the heart to over work to pump the thicker blood and cause possible headaches (small capillaries in brain/ micro-circulation) and bloating (partial digestion and hence rotting), among other issues dependent on individual and what they manifest with their particular condition and body type.

The answer is to clean the liver then introduce the good oils that will then be absorbed to improve over-all health tremendously over time.

Many times it's the order in which we do things which depends on what that specific individual needs. Organs need to be cleansed and restored in a specific order dependent on findings when working w/ clients. Hope this helps shed some light. Michael G. Natural Health Center, NY"

7/12/2007: Deborah ( from Denison, TX writes: "I have read a lot of the comments about the VCO and its problems. i have been taking VCO & ACV (Read my testimonial) for over 10 years. In addition to both of these natural cures I also take 1/2 lemon & 1 tbsp. of Sea Salt each day with 8 oz. of warm water. This lemon/sea salt drink is a natural cleanser for your liver & digestive tract. If anyone is scared of the VCO causing liver problems then this might benefit them. The VCO does give you a oily discharge and gas but the benefits far outweigh the negative. I have taken several body cleanses and the natural, cheap and easiest way to do a body cleanse is to take the VCO twice daily (I mix mine with vanilla yogurt) and you will dispel the parasites that cause illnesses and clean your intestinal tract that when old food is not dispelled causes diseases. I do the lemon drink first thing then my VCO with yogurt and then my ACV & water and I am ready with so much energy to start my day. I have my thyroid and weight under control due to this regimen.

I also use VCO instead of body lotion or hair conditioner. I had very dry hair, skin and cuticles due to a thyroid problem but once I started the VCO it went away. I also make a VCO & Sea Salt scrub that does double duty because it opens your pores of the skin to dispel toxins and softens your skin. I am a 48 year old red head grandmother that looks in her 30's because of this great oil. I have 3 incurable diseases that I take no medication for except for my thyroid medication and my dosage keeps getting smaller & smaller each time my blood work is done.
I have found many cures for illnesses that are natural and have not been to a doctor in 4 years except for my yearly Lupus physical."

10/19/2007: Tanya from Brisbane, Australia writes: "I have been taking virgin coconut oil now for about 4 months and I love it.. I have trouble with candida and acne and both have been better since I started using it in cooking and fruit smoothies. I also add about a 1/4 of a cup VCO to a warm bath with about 1/2 a cup of micro-biotic sea salt and it is wonderful... Makes your skin feel great and smells really nice. I find when I use coconut oil in the mornings I eat less throughout the day because I don't get the bad sugar or carbohydrate cravings. I'm not trying to lose weight, just heal my acne and candida but I have dropped from about 57-58kilos to 54.5 in about 2 months without really changing anything else (although I do eat a relatively good diet already). I highly recommend it!!! Tan."

7/1/2007: Cindy from Seattle, Wa. writes: "I've had chronic bladder infections for twenty years.I've been on every antibiotic and only got worse. I've been taking virgin coconut oil for almost four months. Within a week the infections were gone. I haven't had any pain in four months plus I've lost ten pounds, have more energy, and almost no acne flare ups."

6/21/2007: sandra from ventura, ca writes: "I have been using coconut oil since last Sept. I use it for my skin, salad dressing and anything else I can think of. Oh, delicious on baked sweet potatoe. I give my four cats coconut oil on their paws everyday and their coats are beautiful. My one cat Sadie goes to the container on my dresser and helps herself to as much as she wants. Since my last blood work, my cholesterol has dropped from 252 to 240, HDL 86. My blood pressure dropped from 134/89 to 130/70. I love the way it smells and tastes. I use about one tablespoon a day. I am very happy with the results and will continue to use it, as well as my girls."

6/12/2007: Jeanie from Austin, Texas writes: "Coconut Oil cured my adult acne and keeps me from getting sunburned and promotes a healthy tan. I have fair skin and if I start using coconut oil I brown easily and it actually protects my skin and promotes natural tanning. I do not use sun screen. It also protects my skin from the water. I have been using it for years. I also cook with it...makes delicious fried eggs. It's the only oil that can withstand high temperatures without causing free radicals. I started using it about 10 years ago when I was diagnosed with breast cancer. I am still cancer-free and rarely ever become ill!"

4/23/2007: Jesslynn from Bellingham, USA writes: "re: Subject: Coconut Oil for Rashes and Healing of Scars. I am 40 yrs old and have very dry sun-damaged skin. I have been experimenting with vit E, aloe, green tea, olive oil, and just recently extra virgin coconut oil. About two weeks ago I had to have 3 biopsies on my legs. To make a long story short...I tried the coconut oil last night and woke up and found that my legs are much better. The redness from the scars and also a rash I have had for 3 months dramatically improved. I think this stuff actually works great."

3/29/2007: Renee ( from Los Angeles, CA writes: I've been taking the evco for about 1 month now. I took it because I heard I might lose weight. When I first started the oil, I had diary for about 2 days. But, that stopped. As of now, the following conditions have cleared. The most important first:
1) No more bleeding hemmoroids. I was bleeding 2 or 3 times a week. I was going to go to the dr. but I started the oil and 1 week later, no more blood.
2) No more athletes foot. No more body odor or foot odor, or bad breath.
3) No more yeast infections.
4) Not one pimple on my face. I would get at least 1 pimples per week. I have now soft shiny skin and hair, my wrinkles have gone.
5) No more PMS symptoms: puffiness, mood swings, headaches.
6) And yes. I got into my size 6's which I haven't been able to in 5 years! My stomach is gone! No more cellulite. And I still kept all my muscle. Only the fat is gone. I started at 160 lbs and now, about 150. What more can I say?"

3/27/2007: Mauris ( from Port Orchard, Washington, USA writes: "For about the last 12 months I have only used olive oil and unrefined virgin coconut oil in my household. I only cook with coconut oil, and I eat about 2 or 3 tablespoons of this oil a day. Anymore, I rarely eat out, because of the refined polyunsaturated and easily oxydized oils used in most commercially prepared foods. Coconut oil is stable, does not go rancid, and is easily and quickly digested and turned into energy. After I bathe or shower I always rub coconut oil on my body. All total, it's a big plus. I'm age 66, am 5' 11" tall, and weigh about 165. I have more energy than I used to have, I no longer have itchy athlete's foot, my skin is soft, seems like my digestion is better (less stomach gas), and my blood pressure and cholesterol are both good. It's very unfortunate that we typically think of any and ALL saturated fat as something that's bad for the health!"

Coconut Oils Cures Sinus, Allergies & Asthma issues8/8/2006: Mary-Ellen from Melbourne, Victoria, Australia writes, "i was totally fed up with the above symptoms. I spent 4 months of last year fighting my health problems... did some research into evco.. and thought why not.... well let me say i cannot believe the difference this oil has made to my overall health... look truly i recommend anyone to give it a go..... you have nothing to lose and so much to gain....!"

Wednesday, October 24, 2007

healthy breakfasts

Leslie Smoot's notes & recipes from September's meeting:

Healthy Breakfasts

BREAKFAST REAL FOODS: Eat to nourish your body

FRUITS – Fresh, preferably organic (raw, blended or juiced).

VEGETABLES – Fresh, preferably organic (raw, juiced or lightly steamed).

EGGS – Eggs from naturally raised chickens.
Omega 3 eggs
Natures perfect food, providing excellent protein. Contributes to the strength of the intestinal wall and helps babies and children develop a healthy brain and nervous system.

MILK – Whole milk from pasture-fed cows (raw).
Almond Milk

CHEESE – Cheese from pasture-fed cows or goats (raw).

FATS – Cook with butter, extra virgin olive oil or coconut oil.
Eat fresh avocado.
Healthy fats provide integrity to the cell membrane, enhance the body’s use of essential fatty acids, enhance the immune system, protect the liver and contribute to strong bones. Fats slow down the entry of sugar into the blood stream and prevent those morning and afternoon crashes.

WHOLE GRAINS – Prepare by soaking or sprouting to neutralize phytic acid and other

NUTS – Prepare by soaking or sprouting to neutralize phytic acid and other

SWEETENERS – Raw honey, pure maple syrup and agave nectar, dates, raisins.

SALT – Buy unrefined RealSalt or Celtic seasalt.
Crucial to digestion and assimilation. Necessary for the development and functioning of the nervous system.

Non-Healthy Breakfasts


FRUITS Avoid canned, sprayed, waxed, bioengineered or irradiated.

VEGETABLES Avoid canned, sprayed, waxed, bioengineered or irradiated.

EGGS Avoid battery-produced eggs and egg substitutes.
Conventional eggs have a fraction of the nutrients found in farm fresh eggs. Egg substitutes cause rapid death in test animals.
MILK Avoid pasteurized milk; don’t consume lowfat milk, skim milk, powdered milk or imitation milk products.
Only oxidized cholesterol, found in powdered milk and eggs, contributes to heart disease. Powdered milk is added to 1% and 2% milk.
Don’t drink soy milk.
Modern soy foods Block mineral absorption, inhibit protein digestion, depress thyroid function and contain potent carcinogens.
CHEESE Avoid pasteurized cheese and imitation cheese products.

FATS Avoid all hydrogenated or partially hydrogenated fats and oils. No margarine. Don’t use polyunsaturated oils for cooking, sautéing or baking (soy, corn, safflower, canola or cottonseed). Don’t eat fried foods.
These oils contribute to cancer, heart disease, autoimmune diseases, learning disabilities, intestinal problems and premature aging.
GRAINS - white flour
White flour is devoid of nutrients. Additives inn white flour can cause vitamin deficiencies.
Whole grain products can cause mineral deficiencies and intestinal problems unless properly prepared.
NUTS Avoid rancid and improperly prepared nuts that block mineral absorption and cause intestinal distress.
SWEETENERS Avoid refined sugar, dextrose, glucose and HFCS.
The average American consumes 46 tsp a day. That adds up to 175 lbs a year.
SALT Avoid refined salt.
Most salt is highly refined through an industrial process that uses chemicals and high temperatures to remove valuable magnesium salts and natural trace minerals, while putting several harmful additives, like aluminum compounds and potassium iodide in amounts that can be toxic to some people.

In my house we used to eat white bread, cold cereals, instant oatmeal, doughnuts and the like for breakfast. My kids were starving by 10am and they struggled to stay on task at school. Thanks to the information I learned from RealFoods Market in Orem (such as reading the books in their library), we have changed our eating habits and it has made a remarkable difference in all of us. Now I make sure that my kids have a nutritious breakfast that nourishes their mind and body.


Don’t let the time crunch we all face in the morning stop you from eating a good breakfast. Here are a few quick ideas that will go a long way.

Hard boiled egg
Raw cheese on whole grain toast
Raw almond butter on whole grain bread
Manna bread (Wild Oats-freezer section) with tomato and avocado
Apple and a handful of almonds (soaked or crunchy)
Raw whole milk
Fruit smoothie
Green smoothie

Breakfast Favorites

Egg in Toast
My kids love this!
1 slice whole grain bread
1 egg
1 tsp. butter
Melt butter in sauté pan. Create a hole in the slice of bread (we use a cookie cutter).
Lay bread in the pan. Break the egg and drop it in the hole. Fry the egg and toast together.

Yummy Pancakes!!
2 c. ground spelt, kamut or whole-wheat flour
2 c. Kefir (Wild Oats)
2 eggs, lightly beaten
½ tsp. Real salt
1 tsp. baking soda
2 T. melted butter
Soak flour in kefir in a warm place for 12 to 24 hours. Stir in remaining ingredients and thin with water to desired consistency. Brush a griddle or cast-iron skillet with a little butter, heat, and cook pancakes about 5 minutes on each side or until nicely browned.

Tips for Moms:
Place fruit plate on the table while you are cooking breakfast. Encourage kids to “snack” before breakfast. Leftover vegetables make a great side to scrambled or fried eggs.
Toxic Breakfast Cereals?
All but a few brands of cold breakfast cereals—even so-called organic health food cereals—are produced by a process called extrusion that subjects the grains to very high pressure at high temperatures (Grape Nuts is one exception—it is not extruded but baked). Analysis of the grains after extrusion indicates that this industrial process breaks up the carefully organized proteins they contain, creating neurotoxic (damaging to nerves) protein fragments.
Unpublished animal studies described by Paul Stitt in his book Fighting the Food Giants indicate that animals fed extruded grains rapidly develop serious anomalies of the digestive and nervous systems and die before animals given nothing but water.
That’s why it’s so much healthier to prepare your own grain dishes, making sure to soak and ferment the grains.

Whole Grains for Breakfast

Sweet Brown Rice
1 c. short grain brown rice
2 ½ c. water
Soaking whole brown rice in water for 8 hours increases its digestibility and enhances flavor. Cook the rice in its soaking water, keeping in mind that soaked rice takes a slightly shorter cooking time by about 10 min.
Cover and bring to a boil, then reduce heat to medium low and simmer for 1 hour (less if soaked) or until the water has been absorbed.
1 T. coconut oil
2 T. maple syrup
Mix the coconut and maple with the cooked rice. Adjust the coconut and maple to your taste. You will love this—it is so good!

Pearled Barley
1 c. pearled barley (rinse and soak for 8 hours)
Bring a pot of water to a boil, add soaked grain and salt and cook to desired doneness.
Add sweetener, nuts and raisins just as you would to a bowl of oatmeal.

1 c. oat groats or rolled oats (rinse and soak for 8 hours)
Bring a pot of water to a boil, add soaked grain and salt and cook to desired doneness.
Add sweetener, nuts and raisins.

For your reference:
This is a great resource for information on eating REAL food. They have scientific data to back up their claims.
Book: Nourishing Traditions by Sally Fallon – my favorite book for information on nutrition as
well as recipes. I use it every week!
Store: Real Foods Market in Orem is not just a great market, they also teach classes there and
have a fantastic library.

Wednesday, October 17, 2007

Welcome to the Healthy Cooking Group Recipe Blog and Index

Welcome all. This blog will be a bank of healthy recipes shared by our fabulous group members. There will also be an index of all the recipes along the side of the blog, organized into menu groups such as vegetables, chicken, fish, breakfast, pies, etc. All you need do is email me your recipes and any photos you may have and I will keep the blog updated. Along with each recipe I will credit the cook contributer and leave their email so that you can contact them should you have any questions. I'd also like to put a resource index of favorite cooking and recipes sites that we've found online. So please send me you favorite cooking resources also. Some of you may be subscribed to cooking magazines that have websites, tell me your favorite magazines and cookbooks and I'll look to see if there is a website or online recipe library from that magazine. One other thing I'd like to do is leave a monthly meeting review of what we learned, (maybe the handouts and info provided) as well as give info for the upcoming meeting. Any other ideas?

Here's my email:

Let's cook!