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!