Healthy Cooking Group

making & enjoying cultered dairy

2011-02-11T12:39:00.000-08:00

Thursday, February 17th^th “Making and Enjoying Cultured Dairy” 11:00 am to 12:30 pm

at Zermatt Resort

Discussion: Probiotics are the buzz word in the nutritional community. Come learn about the abundant nutritional and healing benefits of cultured dairy products. Watch and learn as you see how simple it is to make your own cultured dairy. This week we will make yogurt, kefir and sour cream and buttermilk. Taste the delicious ways to incorporate cultured dairy into any meal.

Menu: Creamy smoothie with kefir, Soup with crème fresh (sour cream), tandori chicken and basmati rice with fresh yogurt, vegetable kabobs, Buttermilk and berries for dessert.

Class fee is $20.00 per person with advanced registration or $20.00 at the door. Call Leslie Smoot to register – 801-550-1881

www.lesliesmoot.com www.zermattresort.com

healthy recipe archives & some spicy carrot soup

2009-05-07T08:46:00.001-07:00

You can now find all of my recently discovered delectable recipes on the daily delights. I am posting 1-2 recipes a week there (Monday for sure), and click here for a link to my recipe archives.

Also, I've started an online Healthy Cooking Group where we've begun sharing recipes, topics, answering questions, and making new friends. Come on over and join us!

Hoping everyone is happily eating!

xoxo,
katrina

Chickpea Burgers

2008-10-06T14:40:00.000-07:00

1 (15 oz. can garbanzo beans, rinsed)
1 egg
1/2 cup diced green or red peppers, or green chilies, or sundried tomatoes
1 small clove garlic or some garlic paste
3 green onions, sliced thin
1/2 cup milk
2 tbsp. mustard (dijon preferred)
3/4 cup rolled oats (could use breadcrumbs or other grains)
1 tbsp. salsa
2 tbsps. olive oil
2 tsps. cumin
1/2 tsp. basil
1/2 tsp. sage
Salt and Pepper as desired

Mandarin Orange Cake

2008-10-06T05:57:00.000-07:00

1 1/3 cup raw sugar
3 eggs
¼ cup white bean, pureed
¼ cup coconut oil
1 tsp. Vanilla
1 can (11 oz.) mandarin oranges with the juice
1 can (11 oz.) mandarin oranges, drained
2 ¼ c. whole wheat flour
3 tsp. Baking powder
½ tsp. Salt

Mix together and pour into 3 round cake pans that are greased and lined with wax paper.
Bake for approximately 25 minutes at 350<. Let cool. Frosting: 12 oz. Cool Whip 3 oz. instant vanilla JELLO pudding 1 small can crushed pineapple with juice 1 cup shopped pecans Mix together the pudding and pineapple. Then fold in the Cool Whip and nuts. Frost the cake and let refrigerate for at least 3 hours. (Over night is best.)

sept. metting update

2008-10-06T05:46:00.000-07:00

Rochelle Martin, a representative of Wild Tree, taught us about the benefits of cooking with grape seed oil. She also brought different pantry items for seasoning and marinade that contain no preservatives. All of her samples tasted so fresh and wonderful. If you want to know more about Wild Tree products I think Deanne Hanson and Leslie Smoot agreed to host a party so give them a call and let them know you are interested.

Everyone brought some great foods to sample. Unfortunately, only a few of you brought recipes so we could all go home and try it out on our families.

Leslie Smoot is going to host October’s class so we’ll be in touch later with details.

strawberry banana waffles

2008-06-29T21:10:00.001-07:00

In blender combine waffle mix:

1 c thick whole oats
½ c spelt flour
1 ½ c almond milk
¼ c almond butter
2 eggs
¼ tsp salt
½ tsp baking powder
¼ baking soda
2 tbs butter
5 frozen strawberries
½ banana

notes: pour batter to almost fill waffle pan
ours were a bit spongy…best to cook a bit longer than normal waffles

Tabouli

2008-06-06T19:25:00.000-07:00

Another fabulous recipe by Valine Quinn (Camille's mom) :)

1 ½ cups water
1 cup coarsely ground bulgur
(Bulgur is whole wheat that has been parboiled and crushed into fine, medium, or coarse partials.)
¼ cup silvered almonds, toasted
3 tablespoons extra virgin olive oil
½ lemon juiced
½ teaspoon kosher salt
Freshly ground black pepper
5 sprigs mint leaves roughly chopped
10 sprigs flat leaf parsley roughly chopped
4 scallions thinly sliced
10 cherry tomatoes, quartered

In a medium saucepan, bring the water to a boil and stir in the bulgur. Cover and simmer until the water is absorbed, about 10 minutes. While the bulgur is cooking, toast the almonds: Spread them in an even layer on a baking sheet and toast in a 350 degree oven for 4-5 minutes. When the bulgur is done, remove from heat and fluff with a fork.

Whish together the oil, lemon juice, salt, and pepper in a large bowl. Mix in the mint, parsley, scallions and tomatoes. Mix in the bulgur. Sprinkle with the almonds. Serves 5.

Per Serving (3/4 cup)
220 calories
12 g total fat
1.5 g Sat. fat
5 g protein
210 mg sodium
26 g carbohydrates
7 g fiber

cheesey biscuits

2008-06-03T19:17:00.000-07:00

Using America's Test Kitchen, i have found a fabulous new biscuit recipe:

ingredients:

2 c spelt flour

1 c rolled oats

1/2 tbs baking powder

1/2 tsp salt

1/2 c sharp cheddar cheese, 1/4" cubes

1/2 c parmesean cheese, 1/4" cubes

3/4 c almond milk

1/3 c sour cream

2 tbs butter, softened or melted

1 egg

Combine dry ingredients into mixer and stir till mixed. Add rest of ingredients and mix.

Cook in oven 10 minutes at 425 degrees. yummy!

tagged

2008-06-02T13:10:00.000-07:00

So I've been tagged again. Though probably not the same, it looks familiar...
For a similar tagged post i've done, click here

For this edition of the game I am to share 8 random facts/habits about myself. So for a twist i have decided to focus on 8 things to do with cooking/food. Can you tell i am 1 week away from happy salad/veggie eating?

***Though i am not a gourmet cook, nor ever expect to be, i do enjoy eating like one, and if there is a way to simplify some of the great recipes out there, i am on a quest to find out how!***

1. Our Kitchen - we spend a lot of time in the kitchen: cooking, cleaning, art and craft projects, preschool... It's a rather large kitchen, and though we don't need all of the cupboard space, or the two ovens, or trash compactor, it's fabulous for parties and activities of various sorts. The kiddos do most of their creating in our kitchen/dining area. For an article i've written about our art area & supplies, click here. As for me, I also use the kitchen to do my creating and painting. I've even got all of my paint supplies stashed in a couple of the cupboards:

yup, that's our elaborate collection of china on the top shelf :)

2. Counters - So Carl grew up in a house where the kitchen counters were basically only used for cooking/preparation. Not me. Mine is probably 1 1/2 times smaller and our counters were always full of cooking items, recipe boxes, cd's, pen/pencil holders, toaster... So when we were first married we met one of our first differences over how our kitchen should look/be organized. I had started to set it up and soon found that it was considered a "cluttered" kitchen. News to me...i tried to bend until it came to my KitchenAid Mixer. That was where i broke down. I loved my new, beautiful "artisan pistachio mixer" that i'd received at my bridal shower, and thought it was a symbol of pure domesticity. (I was working full time back then and rarely used it). In the end, mostly everything was "put away," but my mixer has remained on the counter. Since then there are a few other acceptable items, including these canisters below for beans, rice, flour...(i have twice as many on another counter).

The beloved pistachio mixer...if i could do it again, i think i'd buy a Bosch. But the kids and i use this nearly everyday. And it looks fabulous on the counter!

3. Spices/Herbs - I have a fetish for spices and herbs. If I am at the grocery store/World Market/Williams Sonoma etc., and i feel like splurging, I buy a new spice or herb...:) Pictured below are my all time favorites (yes, they do vary, but these are the most constant):

parsley, oregano, chili pepper, garlic, Thai seasoning, ginger, curry, cumin, and rosemary

I really don't know if i could live without any of these. I prefer the Spice Hunter, but there are lots of great spice peeps out there.

Along with other great features in the kitchen, there is this handy dandy spice cupboard (with a deep corner cupboard behind it). I think anyone who likes spices should definitely have one of these beauties. Or maybe a couple (i have another spice rack that sits on the counter, as well as a Tupperware box filled with spices...these are the ones i use most frequently, and no, i can't reach half of them without my step stool). I hope to have one of these in our next home as well.

4. Cooking must haves - Pictured below are some more cooking items that i don't think i could do without:

coconut oil, balsamic vinegar, capers, chili paste, olive oil, almond milk, almond butter, fish sauce, Real Salt, and i forgot to include in the photo: coconut milk.

For most of these items i am not picky, but others i prefer certain brands:

Real Salt - So many think that salt is "bad" for you, but i believe that "bad salt" is bad for you :). Real Salt contains more than 50 trace minerals, is found near Redmond, Utah (which is minutes from where my father grew up in Sanpete, County, Utah), my next door neighbor's brother is the owner, and you can buy it on Amazon. There's more to say...if you're interested click here.

Almond Breeze - by Blue Diamond Growers. For various reasons, we don't buy cow's milk anymore. We use almond milk on our cereal, to drink, and i cook with it. It comes in various flavors (vanilla, unsweetened, and chocolate), though we mostly use the unsweetened. I just love it.

5. Cookbooks - When i really want to splurge, i have an itch to buy a new cookbook. (no, i'm still not very good at sticking to the recipes, but the beautiful pictures help me at least try) Here are my latest favs:

Cooking Light's Slow Cooker - I haven't been able to successfully Slow Cook for the past 8 1/2 months, the smell the encompasses the house makes me throw up, or i can't eat it once it's finished. I even tried hiding it in the back bathroom and cooking in the garage, but the smells still found their way in... So i'm excited to get back into the Slow Cooking thing. This is a great book with all kinds of flavors and healthy ideas. One of our favs is the Vegetable and Chickpea Curry. Yum!

The Herb Bible by Jennie Harding - a great little resource.

America's Test Kitchen Family Cookbook - when i just need a bit of guidance in trying something new, this book usually hits the spot.

How to be a Domestic Goddess by Nigella Lawson - another great shower gift from the lovely Nancy Wishart in my home ward. I've received a lot of inspiration from this one.

Mary Engelbreit's Dining Out Cookbook - a great shower gift from my roomies: Jenn, Nance, & Amos. It has all kinds of dishes for you to eat outdoors. One of my favorite recipes comes from there, a spicy cilantro pesto covered shrimp pasta dish...yummy

James McNair Cooks Southeast Asian - My favorite in this one so far is a Thai stuffed Eggplant dish. Usually for inspiration...these recipes are complex and require many ingredients, so simplification without losing the taste, is the goal here.

Yes, one of our cupboards is dedicated to cookbooks, magazines with gr8 recipes, and cutouts i've collected or printed off the Internet. I am in the process of reorganizing this...:)

6. Cooking Sites - When i need inspiration cooking-wise, i usually turn to:

Martha Stewart's Everyday Food

Better Homes & Garden's Recipes

All Recipes

Delicious Living

Some favorite cooking blogs:

Delightfully Gluten Free - my sister-in-law's sister in law, Cassandra's brain child of a blog :)

Smitten Kitchen - some delicious food adventures

Gluten Free Girl - even has her own cookbook on Amazon

Lee Lou Ann - just darn inspiring

7. Our One Day Kitchen -

Just pulling ideas together, but Carl and I both love this kitchen, or at least most of it...to see more photos and why we're so in love with the Yestertec designed kitchen click here.

8. Current Cooking Goals - Some of my latest desires are to improve/learn more about:

wheat free bread making

more food storage in my daily ingredients

homemade pesto

homemade granola

homemade almond butter

grinding my own grains

wheat free cookies that stay together :) (been working on this one forever)

So if for some reason, you're still with me...i'm not going to tag anyone in particular. If you'd like to participate here are the rules that i pretty much broke (sorry, not too good at following recipes or rules):

The Rules: 1. Each player starts with 8 random facts/habits about themselves.2. People that are tagged write a blog post about their own 8 random things and post these rules.3. At the end of your post tag 8 people and include their names. Don't forget to leave them a comment on their blog to tell them they've been tagged, and to comment back and read your blog for the whole story.

My rules: write on 8 things about you if you want: fashion, laundry secrets, why you think the Lakers should win/lose the championship, guilty pleasures,...whatever!

Basil Pesto

2008-06-01T12:54:00.000-07:00

One of my favorite things to cook with is Pesto! I use it to spice up pasta, and our daily lunch menu, whether it is quesadillas or a grilled cheese sandwiches...pesto makes everything better :). One of my latest cooking goals is to learn to make and cook with more homemade pesto.

The photo shows a basic basil pesto from cooking blog, Salt and Pepper. Here is the recipe:

Young basil leaves - 1 cup packed.
Garlic- 2 cloves
Pine nuts - 2 tbsp
Parmesan cheese freshly grated- 1/4 cup
Good quality extra virgin olive oil- 2 tbsp

For mincing, you will need a sharp mezzaluna, but I replaced it with a

crinkle cutter.

There is only one step. Mince till you get a fine mince of the ingredients. Heidi recommends starting with the garlic and 1/3 rd basil. Keep adding the ingredients in parts till everything is minced. Start with garlic, then basil, followed by pine nuts and cheese.

Once mincing is done, transfer the pesto into a bowl and add the olive oil.
At this point I kept it in the refrigerator.

For a very similar recipe that i found in a new favorite resource, The Herb Bible, by Jennie Harding:

scant 3/4 c fresh basil leaves, bruised

3 garlic cloves, crushed

6 tbs extra virgin olive oil

1/4 c grated fresh Parmesan cheese

1 tbs pine nuts

Place all ingredients in a blender and whizz up to a fine puree. (you could also use your food processor)

Voodoo Chicken Salad

2008-05-25T19:15:00.000-07:00

This delicious summer dish comes from Camille Simmons, thanks Camille...can't wait to try it!

Salad

Lettuce of your choice
2 tablespoons feta cheese
2 tablespoons diced tomatoes
¼ cup tortilla strips
½ cup voodoo dressing
½ cup hot chicken breast diced (you can grill or bake it)

Voodoo Dressing
¼ cup Dijon mustard
¼ cup fresh lime juice
¼ cup chili paste
2 tablespoons red pepper
¾ cup mayonnaise
1 ½ cup sesame oil
1 cup rice wine vinegar
½ cup soy sauce
1 ½ cup white sugar
¼ cup minced garlic
1/3 cup pureed ginger

Place all the ingredients into a large bowl and mix! The dressing mix makes 8 cups of dressing so you will need a bottle to put it in. Yummy!

marinated steak kabobs with couscous

2008-05-21T19:15:00.000-07:00

Ever since the pre-labor scare, Carl and I have been trying to find ways to make meals simpler, for i get so tired at the end of the day. With the prospect of the weather heating up we thought it would be a great time to pull out the grill and do some marinating. Here is a divinely delicious marinading adventure...

Ingredients:

1 1/2-2 lbs steak, sliced into small pieces
3/4 cups artichokes, quartered
1/2 cup mushrooms, sliced
1 box of Near East couscous (toasted pine nut)

Steak Marinade:

· 1/3 cup soy sauce
· 1/2 cup olive oil
· 1/3 cup fresh lime juice
· 1/4 cup Worcestershire sauce
· 1 1/2 tablespoons garlic powder
· 3 tablespoons dried basil
· 1 1/2 tablespoons dried parsley flakes
· 1 teaspoon salt
· 1/4 teaspoon ground chili pepper

Directions:

1. Marinade steak in bag or covered bowl in fridge for at least 3 hours.

2. Place steak and artichokes on kabobs and grill for 8-10 minutes (for medium well) on low heat.

3. Prepare boxed "toasted pine nut" couscous from Near East , with mushrooms added.

So easy, so tender and flavorful. We ate it with some freshly cut fruit. I can just imagine how good it would taste with a Mediterranean salad: fresh greens, kalamata olives, feta cheese...

Enjoy.

cashew coconut chicken

2008-05-05T15:52:00.000-07:00

Yes, we're defintely getting to the end of this pregnancy, because i'm having major Indian Food cravings! Fortunately for my tastebuds, Carl took me to the Bombay House for my birthday dinner, and then the following week we celebrated my sister Maresa's BYU Graduation there as well. I still miss that Indian Buffet on Tropicana Blvd in Vegas...
So with all of that in mind here is my latest eastern concoction...not meant to be authentic by any means...but definitely delicious!

Ingredients:

1 cup coconut milk

3/4 tsp red curry paste

1 tsp lime juice

1 tbs fish sauce

2 tbs soy sauce

1 tsp cumin

1 tsp thai seasoning

1 1/2 tsp ginger

1 1/2 tbs ground yellow curry

1/2 cup cashews

1 cup artichoke pieces, quartered

1 1/2 lbs chicken, sliced 1/2"

Combine all but chicken in large sauce pan. Let spices and sauce warm on med heat. Slice chicken while flavors are mixing & doing their delectable thing... Add chicken and cover. Cook for 10 minutes or until chicken is tender. Great for leftovers, gives spices time to really sink in. Add salt to taste when served to bring out flavors.

Serve over your favorite rice (we prefer long grain brown, basmati, etc.)/potatoes/pasta...

Enjoy!

pineapple pumpkin seed chicken

2008-04-10T15:43:00.000-07:00

So I've been inspired by the pumpkin seeds....

Ingredients:

1 1/2 lbs chicken, chopped

3/4 cup pineapple, fresh and chopped

1/2 cup pumpkin seeds

1/3 cup soy sauce

2 tbs fish sauce

2 cloves garlic, pressed

2 tbs coconut oil

salt to taste

Directions:

1. In a food processor or blender, blend pineapple and pumpkin seeds

2. Combine soy sauce, fish sauce, garlic, and coconut oil. Warm ingredients together on medium heat.

3. Add chicken, cover and cook for 6-8 minutes. Chicken may not be cooked through, but should be lightly browned.

4. Add pineapple and pumpkin seed mixture. Simmer another 6-10 minutes covered, till chicken is cooked through and spices/seasonings warmed.

We ate it over steamed brown basmati rice.

Chicken Marsala with Spinach & Zucchini over Pasta

2008-03-26T16:14:00.000-07:00

Wow. This just warmed my heart...soo yummy!

Ingredients:
1-1 1/2 lbs boneless skinless chicken, cut into bit sized pieces
2 slices bacon/pancetta, thinly chopped (i used 2 small italian sausage links)
2 cups cooked pasta (i used brown rice spirals)
3 tbs olive oil
2 tbs butter
1 garlic clove, pressed
1/2 lemon, squeezed
1/2 tsp thyme
1 tsp parsley
1 1/2 cups marsala cooking wine
salt
3 cups spinach, rinsed
1-2 small zucchini, chopped

Directions:
1. In a large sauce pan, cook bacon/pancetta, drain any fat.

2. Add olive oil, garlic, and chicken and saute (4-6 minutes).

3. Cover and simmer with butter and then add the marsala, lemon, and thyme. Simmer another 8 minutes until wine sauce has thickened, covered. Add zucchini and parsley, cover for 2 minutes.

4. Serve over pasta and spinach leaves. Salt to taste. Serves 4.

Depending on how soft you like your spinach, you could place the spinach in your sauce pan and cover for a minute to wilt...without heat. It was delicious!

Country Bean Stew

2008-03-26T14:34:00.000-07:00

This is an excellent stew to make with your Easter Dinner lamb left-overs...

The original recipe is from Better Homes & Gardens, of course i changed it up a bit:

Ingredients:
3 cups water

3/4 cup red cooking wine

2 cups chicken broth

3 tbs olive oil
2 cups dry Great Northern beans (i used a cooked, tri-bean version with kidney, pinto and white)
3 large carrots, coarsely chopped
12 ounces lean boneless lamb, cut into cubes
8 ounces bulk Italian sausage (i used a portabello mushroom, chicken & turkey sausage)
3 medium onions, coarsely chopped

3 celery stalks, finely chopped
3 cloves garlic, minced
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried oregano, crushed
1/4 cup snipped fresh parsley ( i used dried parsley)

1-2 avocados, diced

Directions:

1. In a large pot, cook lamb, garlic, onions, and sausage in olive oil on medium low heat 6-8 minutes.

2. Add red wine, celery and carrots, and saute 10 minutes. Add chicken broth, water, and remaining spices. Simmer for another 25 minutes covered. Serve topped with avocado and your favorite homemade biscuits. Makes 6 servings.

You can also do this in the crockpot with soaked, rinsed, uncooked beans, and uncooked meat. It takes 7-8 hours on low and about 4 on high.

Pumpkin Seed-Fried Trout with Grapefruit and Fried Sage

2008-03-20T13:26:00.000-07:00

This looks delightful...i'm going to try it this next week...i'll let you know. Pumpkin seeds are packed with immune boosters and help with the flu, and grapefruit: oh the vitamin C!

ingredients:

1 large red grapefruit
1/2 cup raw unsalted pumpkin seeds
Four 6-ounce skinless trout fillets
Salt and freshly ground pepper
All-purpose flour, for dusting
1 large egg beaten with 1 tablespoon water
3 tablespoons unsalted butter, chilled
8 large sage leaves
Vegetable oil, for frying
1/4 cup water

directions:

1. Using a sharp knife, remove the peel and bitter white pith from the grapefruit. Working over a medium bowl, carefully cut in between the membranes to release the sections into the bowl. Squeeze the remaining grapefruit juice into a separate bowl.

2. In a food processor, pulse 1/2 cup of the pumpkin seeds until coarsely ground. Put the flour, egg and ground pumpkin seeds in 3 shallow bowls. Season the trout fillets with salt and pepper and lightly dust them with flour, tapping off the excess. Dip the fillets in the beaten egg, then dredge them in the pumpkin seeds.

3. In a large skillet, melt 1 tablespoon of the butter. Add the sage leaves and cook over moderate heat, turning once, until crisp, about 2 minutes per side. Transfer the sage leaves to a plate lined with paper towels to drain. Add 1/4 inch of the vegetable oil to the skillet and heat until shimmering. Carefully add the trout fillets and fry over moderately high heat until golden brown and just cooked through, about 3 minutes per side. Divide the fillets among 4 plates.

4. Discard the oil and wipe out the skillet with paper towels. Add the fresh grapefruit juice and water to the skillet and bring to a boil; cook for 1 minute. Reduce the heat to moderate, add the grapefruit sections and simmer the sauce for 1 minute. Remove the skillet from the heat and swirl in the remaining 2 tablespoons of butter, 1 tablespoon at a time. Season with salt and pepper and spoon the sauce and grapefruit sections over the trout. Garnish each fillet with 2 sage leaves and serve immediately.

Tropical Rice Pudding

2008-03-20T13:18:00.000-07:00

Another enticing coconut milk recipe from Valine :

1 Can Japanese or other short-grain white rice
1/2 c sugar
1/2 tsp salt
1 15 ounce can unsweetened light coconut milk (not cream of coconut)
large mango, sliced

In 3 quart saucepan, heat rice, sugar, salt, and 3 cups of water to boiling over high heat. Reduce heat to low; cover and simmer 15 minutes.

Increase heat to medium; stir in coconut milk and cook uncovered until rice is tender, about 10 minutes, stirring occasional.
Transfer rice pudding to serving bowls; cover and refrigerate at least 3 hours or overnight to serve cold. Top with mango slices and toasted coconut before serving.

Thai-Style Chicken Soup

2008-03-18T12:31:00.000-07:00

Brought by Camille Simon's mother, Valine Quinn, (our homemade bread specialist), this soup is said to taste just like the delicious Coconut Soups in Thai restaurants...

serves 4

1 tsp vegetable oil (coconut oil would work gr8 here)
3 lemongrass stalks, touch outer leaves removed, bottom 5 inches halved lengthwise and sliced
thin crosswise
3 shallots, chopped (about 1/2 cup)
8 sprigs fresh cilantro, chopped
3 tbs fish sauce
4 cups low-sodium chicken broth
2 (14-ounce) cans coconut milk, well shaken
1 tbs sugar
1/2 lb white mushrooms, cut into 1/4" slices
3 boneless skinless chicken breasts, chopped
3 tbs fresh lime juice
2 tsp Thai red curry paste

garnish:

1/2 cup fresh cilantro leaves
2 serrano cilies, slices thin
2 scallions, sliced thin on the bias
1 lime, cut into wedges

directions:

1. Heat oil in a large saucepan over medium heat until just simmering. Add the lemongrass, shallots, cilantry, and 1 tbs of the fish sauce; cook, stirring frequently, until just softened, 2-5 minutes (the vegetables should not brown). Stir in the broth and 1 can of coconut milk; bring to a simmer over high heat. Cover, reuce the heat to low, and simmer until the flavors have blended, 10 minutes. Pour the broth through a fine-mesh strainer and discard the solids in the strainer. Rinse the saucepan and return the broth mixture to the pan.

2. Return the pan to medium-high heat. Stir the remaining can of coconut milk and sugar into the broth mixture and bring to a simmer. Reduce the heat to medium, add the mushrooms, and cook until just tender, 2 to 3 minutes. Add the chicken and cook, stirring constantly, until no longer pink, 1-3 minutes. Remove the soup from the heat.

3. Combine the lime juice, curry paste, and remaining 2 tbs fish sauce in a small bowl; stir into the soup. Ladle the soup into bowls and garnish with the cilantro, shiles, and scallions. Serve immediately with lime wedges.

Coconut Cream Pie with Chocolate Sauce

2008-03-18T12:16:00.000-07:00

Claudia Gertsch found this delightful dessert on Veria, and healthy living tv show that has a great healthy cooking show called Naturally Delicious. Here's the recipe she found and has used a couple times already:

This has got to be one of the most popular desserts we make each day. It is a tofu-based pie, but you’d never know it since the texture is so creamy. The sweetness from the coconut is very appealing, too. Be sure to make a high-standing rim of crust to hold the generous amount of filling for this pie. Although the filling will move slightly in the center when done, as the pie cools the filling will become firm and creamy.

Serves 8

2 (12.3-ounce) containers vacuum-packed extra-firm silken tofu (such as Mori-Nu)
1 cup maple sugar
3/4 cup unsweetened coconut milk
3/4 cup unsweetened shredded coconut
1/3 cup canola oil
3 tablespoons arrowroot
1 1/4 teaspoons vanilla extract
1/4 teaspoon almond extract
1/4 teaspoon sea salt
oat pastry crust
chocolate sauce

Directions:

Position the rack in the bottom third of the oven and preheat the oven to 350°. Blend the tofu, maple sugar, coconut milk, 1/2 cup of shredded coconut, oil, arrowroot, vanilla and almond extract in a food processor until smooth and creamy. Pour the coconut mixture into the baked pie crust.

Bake for 25 minutes. Sprinkle the remaining 1/4 cup shredded coconut over the pie. Continue baking for 15 minutes, or until the coconut is golden and the filling is set around the edges but still moves slightly in the center when the pie dish is gently shaken. Transfer the pie to a rack and cool completely. Cover the pie and refrigerate until cold. Cut the pie into wedges and transfer to plates. Drizzle the chocolate sauce over, and serve.

The pie will keep for one-day, covered and refrigerated.

Eggplant, Zucchini & Portobello Schnitzel

2008-03-17T14:33:00.001-07:00

Schnitzel Ingredients:

1 can coconut milk
1 large egg
2 cups breadcrumbs (use your favorite bread)
4-6 portobello mushrooms (sliced)
1 large eggplant (sliced into ½” rounds)

Lemon-Caper Sauce:

3 tbs butter
3 tbs olive oil
3 tsp capers
3 tbs lemon juice
2 tbs parsley

1. Preheat oven to 350 degrees
Grease baking sheet (I use coconut oil)

2. To make Schnitzel:

Whisk together milk and egg in wide, shallow bowl. Spread bread crumbs on a large plate. Dip eggplant, zucchini, & Portobello into milk/egg mixture, then coat with breadcrumbs. Set on baking sheet. Bake vegetables 10 minutes. Flip them and bake another 10-15 minutes, or until vegetables are tender and breadcrumbs are brown. Set aside.

3. To make Lemon-Caper Sauce:

Melt butter in saucepan over medium heat. Cook 2-3 minutes, or until butter begins to brown. Stir in oil and capers, and cook 1 minute more. Remove from heat, and add lemon juice and parsley.

Serve vegetables immediately with sauce on top.

This can be served as a side or main dish. To make this a complete meal, you can dip cooked chicken or sausage in the schnitzel sauce, and voila!

Curry Chicken with Asparagus

2008-03-17T14:24:00.001-07:00

Sauce:

1 can coconut milk

3/4 c almond butter

1 tbs fish oil

1/2 tsb green curry paste (red is also good)

1 tbs soy sauce

2 garlic cloves, pressed

1-2 tbs curry powder

1 tbs ginger powder1 onion, chopped (or two green onions, chopped)

Other Ingredients:

1 bunch of asperagus chopped into 1 1/2 “ pieces

3 chicken breasts chopped

1. In large sauce pan combine sauce ingredients and stir until smooth at medium heat.

2. cook chicken in sauce on medium heat, covered. (7-10 minutes, depending on chicken piece size)

3. Add asparagus and cook until tender (3-4 min)

Serve over rice.

Serves 4-5.

Asparagus can also be replaced by zucchini, eggplant; almost any of your favorite in-season vegetables.

Chicken Coconut Soup (Tom Kha Gai)

2008-03-17T13:42:00.001-07:00

In a medium sauce pan, boil 5-6 cups water with 3 breasts of chicken.
Remove chicken and all but 1 ½ cups chicken broth

Add:
2-3 tbs raw/turbinado sugar

1/2 - 1 tsp. green curry paste

2 cans coconut milk

1 bunch cilantro, chopped

Mix and heat together. Thicken with 2 T. cornstarch mixed in 1/4 cup water. Use sparingly until just barely thickened.

In a saucepan sauté:

2 cups chopped celery

1 bunch green onions, chopped

1/2 pound sliced mushrooms

3 limes, juiced

Stir sautéed vegetables and chopped chicken into coconut milk mix. Simmer 20 min. For a filling meal, serve over brown rice.

photos from january meeting

2008-03-16T15:43:00.000-07:00

Beans - Nature's Perfect Food

2008-03-11T15:17:00.002-07:00

Cheri's research on Beans...

Bean eaters are associated with smaller waist sizes and a 22% lower risk of obesity. They also take in less “bad” fat and one-third more fiber than those who avoid these nutritional gems.

Beans have such an amazing nutrition track record. One cup of beans provides a whopping 13 g of fiber—which is half of what we need daily—with no saturated fat. Beans are loaded with protein (about 15g per cup) and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies also tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. And surprisingly, red, pinto, and kidney beans are the highest antioxidant food, beating out both blueberries and cranberries. Cynthia Sass, Mph, Rd
Prevention – February 2008—pp 85-87

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The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals. The benefits of using beans on a daily basis have recently been promoted because studies show beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet. You may never have to count calories again. Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber! Most beans contain at least 20% protein and are high in carbohydrates which provides longlasting energy. In addition, beans provide essential B Vitamins and Iron. Adding beans to your daily meals insures total nutrition, and with our wide selection of beans you should be able to find the right flavor for you.

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Here’s a great website that will tell you about the nutritional content of all different types of beans and recipes to use them in.
http://www.foodfit.com/healthy/healthybeanguide.asp

But what about ...Some people hesitate to eat beans because they can produce too much intestinal gas. Gas develops as indigestible carbohydrates in beans pass into the large intestine, where bacteria break down the carbohydrates and produce gas. A product called Beano taken with or just before eating provides a protein that breaks down these carbohydrates, preventing or reducing gas formation.

Cultures that traditionally use beans abundantly tend to use herbs and spices said to fight flatulence. These include turmeric, ginger, cinnamon, cumin, anise, fennel seeds, caraway seeds, rosemary, lemongrass, garlic and basil.

Bean Basics
If you really want to improve the quality of your diet, think beans. A hearty and satisfying alternative to meat, beans are low in fat, and rich in protein, complex carbohydrates, B vitamins, iron, zinc, copper, and potassium. As for fiber, no other food surpasses beans. Just a half cup of cooked beans provides 4 to 8 grams of fiber — up to four times the amount found in most other plant foods. Beans also help maintain healthy blood sugar and cholesterol levels. As an added bonus, beans keep you feeling full and satisfied long after the meal is over — a definite benefit if you're watching your weight.

Cleaning
Because beans are a natural product, packages of dried beans sometimes contain shriveled or discolored beans, as well as small twigs and other items. Before cooking, sort through your beans and discard any discolored or blemished legumes. Rinse the beans well, cover them with water, and discard any that float to the top.

Soaking
There are two methods used to soak beans in preparation for cooking. If you have time — if you intend to cook your dish the next day, for instance — you may want to use the long method, as this technique is best for reducing the gas-producing oligosaccharides. If dinner is just a couple of hours away, though, the quick method is your best bet. Keep in mind that not all beans must be soaked before cooking. Black-eyed peas, brown and red lentils, and split peas do not require soaking.

The Long Method
After cleaning the beans, place them in a large bowl or pot, and cover them with four times as much water. Soak the beans for at least four hours, and for as long as twelve hours. If soaking them for more than four, place the bowl or pot in the refrigerator. After soaking, discard the water and replace with fresh water before cooking.

The Quick Method
After cleaning the beans, place them in a large pot, and cover them with four times as much water. Bring the pot to a boil over high heat, and continue to boil for two minutes. Remove the pot from the heat, cover, and let stand for one hour. After soaking, discard the water and replace with fresh water before cooking.

Cooking
To cook beans for use in salads, casseroles, and other dishes that contain little or no liquid, clean and soak as described above, discard the soaking water, and replace with two cups of water for each cup of dried beans. When beans are to be cooked in soups or stews that include acidic ingredients — lemon juice, vinegar, or tomatoes, for instance — add these ingredients at the end of the cooking time. Acidic foods can toughen the beans' outer layer, slowing the rate at which the beans cook. You'll know that the beans are done when you can mash them easily with a fork. Keep in mind that old beans may take longer to cook. The use of hard water can also lengthen cooking times. During long cooking times, periodically check the pot, and add more liquid if necessary.

Cheri's Party Bean Dip

2008-03-11T15:14:00.000-07:00

8 – 1 cup servings

1 can White Beans (S&W Brand), drained and rinsed
1 can Chili Beans, DO NOT drain or rinse
1 can Black Beans, drained and rinsed
1 can Red Beans, drained and rinsed
1 can Corn, drained (frozen or canned shoe peg corn)
1 can Rotel, mild diced tomatoes and green chilies, do not drain
1 bunch of cilantro (diced)
1 green pepper, chopped (I like to roast mine first)
8 oz. of Italian Dressing
Optional-1-3 teaspoons of enchilada seasoning or salsa seasoning

Best made ahead of time so flavors can blend.

Nutrition: 1 cup serving

148 calories 3 g. fat (19.3% cal. from fat) 7 g. protein
24 g. carbs 8 g. fiber 2 mg. cholesterol
364 mg. sodium

Cheri's Benito Bean Dip

2008-03-11T15:11:00.000-07:00

2 small green onions
1 can (16 oz.) pinto beans, rinsed and drained
1/3 cup salsa
1/2 tsp. cumin
1/8 cup fresh cilantro leaves

In a food processor chop the green onions. Add the cilantro and blend, then add the rest of the ingredients and blend until smooth. Serve at room temperature or slightly chilled.

Serve with Baked Tostitos chips.

1/3 cup with 10 baked corn chips:

Calories . . . . . . . . . 180 Fiber . . . . . . . . . 10 g
Cal. from fat . . . . . 5% Cholesterol . . . . 0 mg
Fat . . . . . . . . . . . . . 1 g Sodium . . . . . . . 500mg
Saturated fat . . . . 0 g Total carbs . . . . 37 g
Protein . . . . . . . . . . 7 g Sugars . . . . . . . . . 1 g

** Try using ½ can of Original Rotell instead of Salsa.

**If using freshly cooked beans you might have to add
½ tsp. of salt.

**1 can of beans = 1 heaping cup of freshly cooked beans.

questions? email Cheri at: mitchell@midwaycs.com

homemade risotto

2008-03-11T14:35:00.000-07:00

I have anticipated the children putting food into the shopping cart for a while...just didn't know what it would be. Carsten chose some risotto. I thought, "well, it could've been candy or something loaded with msg or corn syrup." I enjoy Lundberg products. We eat their long grain brown rice regularly. Their product, vision, practices are all excellent. So why not try some risotto?

Carl and I enjoyed it very much. But I like to do as much as I can on my own...make sure i feel satisfied about all of the ingredients. So i tried my own version last nite at dinner and this is what I came up with:

zucchini & mushroom cheddar risotto

1 1/2 cups brown rice
2 cups water
3/4 cup chicken broth (i bottle my own from chicken i have boiled and store it in an old juice container in the fridge)
1 small onion, chopped
1 zucchini, sliced into small almost grated-like pieces
1/2 cup mushrooms, thinly sliced
1/4 cup white cheddar cheese
salt
2 tbs herb pesto
2 tbs butter

I used the rice cooker and cooked the rice in the water. Meanwhile, i melted the butter and cooked the onion on low in a large saucepan. Added the rice and chicken broth to the pan. Brought the broth to a broil and then turned down the heat to a simmer. As the broth was nearly all soaked up in the rice, i added the mushrooms, cheese, pesto, and zucchini. It only took a couple minutes to get everything stirred in evenly, the vegetables were lightly cooked, and the broth replaced with a creamy sauce. It was delicious!

March Meeting

2008-02-27T12:46:00.000-08:00

Chicken Curry with Asperagus
Chicken Coconut Soup

Healthy Food Group's March meeting will be held Tuesday the 18th at 10 am in Katrina Berg's home.

The class will focus on easy meals using Coconut Milk. Dishes to taste from will include:
1. Chicken Curry with Asperagus
2. Sausage, Eggplant & Portabello Schnitzel
3. Tom Kha Gai (chicken, cilantro, coconut soup)

Please bring your own favorite recipes that go along with our theme...or find some you would like to try!

Coming frm Midway...take Midway Lane into Heber and turn Right on Main St. Go through town, past the Hub and hwy to Provo, past the justice center and the hospital. There will be a green sign "Center Creek" on your right...keep going. The next green sign says "Port of Entry one mile." Immediately look to your left and there is Center Creek Drive. Turn left on Center Creek Dr. The house is the fourth on the left. It is a white house with arches and a large driveway. Park wherever you like.

ps. if you get to the port of entry...you have gone too far...turn around and turn right onto Center Creek Drive. Or call katrina on your cell: 654.1696

See you there!

Brenda's Fabulous crisco-free Pie Crust

2007-11-14T20:14:00.000-08:00

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

2007-11-14T20:12:00.000-08:00

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

2007-11-14T18:53:00.000-08:00

The following info from katrina (trinaberg@gmail.com)

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 dangers...one intersting thing he stated is that the cancer in one french fry is worse than that in a cigarette! http://articles.mercola.com/

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:

http://www.coconutoil.com/
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
by 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
Salt
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.
References:
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="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=PubMed&Cmd=Search&Term=%22van%20Stuijvenberg%20ME%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus">van Stuijvenberg ME, Dhansay MA, Lombard CJ, Faber M, Benadé AJ.
Nutritional Intervention Research Unit, Medical Research Council, Parow, South Africa. lvstuijv@mrc.ac.za
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="http://www.ncbi.nlm.nih.gov/sites/entrez?Db=PubMed&Cmd=Search&Term=%22Ong%20AS%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVAbstractPlus">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:

http://www.earthclinic.com/Remedies/coconut_oil.html

REGARDING THE REPORTED SIDE EFFECTS7/5/2007: Michael (mgmoose@yahoo.com) 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 (deborahdonihoo@yahoo.com) 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 (quemo@socal.rr.com) 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 (porter41@silverlink.net) 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....!"

healthy breakfasts

2007-10-24T13:38:00.000-07:00

Leslie Smoot's notes & recipes from September's meeting:
lesliesmoot@gmail.com

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
anti-nutrients.

NUTS – Prepare by soaking or sprouting to neutralize phytic acid and other
anti-nutrients.

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

BREAKFAST FOODS TO AVOID

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.

GRAB – N – GO BREAKFAST

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.

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:
Website: Westinaprice.org
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.

Welcome to the Healthy Cooking Group Recipe Blog and Index

2007-10-17T07:56:00.000-07:00

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: trinaberg@gmail.com

Let's cook!