Honey nut brittle

We love this simple recipe that only uses honey and butter… And nuts of course.  For variety try different types of nuts where at in various other things like cocoa powder or different extract/flavorings, extracts, or coconut, etc.

* 1 cup honey
* 4 T butter
* 1/4 tsp vanilla extract (optional)
* 1 1/2 c chopped nuts (dry roasted peanuts are great)

--
1. If nuts aren't roasted, throw them on a cookie sheet in the oven at 350° for about 10 minutes.
2. Put honey in a heavy bottomed saucepan and bring to boil. Keep boiling on medium low heat until the temperature is 285--soft crack stage, almost to hard crack stage.
3. Stir in butter and vanilla and cook one more minute.
4. Then add nuts, and pour contents from saucepan on to a parchment lined cookie sheet.
5. Place cookie sheet and freezer to harden. Break up and store wrapped in parchment paper so the pieces don't stick together too much.


Original recipe from www.nerdyhousewife.com

New Foods Adventures: Pumpkin & Seeds

Ok, so this might not exactly be "new," persay. But, maybe you don't have it very often or don't have it fresh. Well, I recently looked up pumpkin seed vitamin properties because I have some, but haven't been eating them much. And wow! They're full of goodness. So here's some info on Pumpkin and it's seeds....

Pumpkin Nutrients
Pumpkins on the whole are very high in potassium, and have good amounts of beta carotene and vitamin C. They are also a good source of calcium and fibre. It also has vitamin E, vitamin A, alpha-carotene, zinc, beta carotene, and lutein.

Pumpkin seeds are one of nature's almost perfect foods. They are a natural source of beneficial constituents such as carbohydrates, amino acids and unsaturated fatty acids. They contain most of the B vitamins, along with C, D, E, and K. They also have the minerals calcium, potassium, niacin, and phosphorous.

Snacking on ¼-1/2 cup of pumpkin seeds can deliver the nutrients mentioned at the outset of this article, as well as calcium, vitamin K, protein and important omega-3 fatty acids. Just one serving gives you almost half the recommended daily amounts of manganese, magnesium, phosphorus, iron, copper, vitamin K, and zinc. Pumpkin seeds are a good source of protein and monounsaturated fats.
 Pumpkin seeds can be eaten raw, baked, roasted or toasted (with a little salt).

Preparing and Eating Pumpkin
If you're not use to having cooked, fresh pumpkin, just cut the top off and scoop out seeds, then replace the top back on and put it in the oven for about 1 hour on 400 or so (depends on size). When it's cooked through, pull it out. (careful, it drips and sags, so put a tray under). Then I scoop out the inside and mash it up. You can put it in ice cube trays and then pop the frozen cubes into a bag to use later. I use them in sauces, brownies, bread, pancakes, soups, etc.--and for baby food. Or instead of mashing, cut into cubes and throw into chili or curry. Tip: large pumpkins are really wet and not as well flavored, so either use small pumpkins for baking, or be prepared to cut back on some of the other liquids. And 1 can of pumpkin is about equal to 2 or 2 1/2 c. pumpkin. You can substitute pumpkin for many things (like the fat in baked goods). Have fun with it.

You can buy a bag of pumpkin seeds at health/nutrition stores (don't buy the expensive name brand fancy bag stuff). Throw them in your granola or ganola bars or chop up and throw in a topping or on a salad.

Try Some Recipes
Spinach Feta Stuffed Pumpkins
Pimpkin Pancakes
Pumpkin Risotto
Chick-N-Peas
Pumpkin Spice Cookies





*info from articlesbase

Eggs 101

Egg Varieties

• Brown eggs: Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen.
• Omega 3 enhanced eggs are from hens fed a diet flax seed or fish oils. Omega 3 enhanced eggs contain more omega 3 fatty acids and Vitamin E than the regular eggs (almost 7 times more than regular supermarket store eggs)
• Organic eggs are produced by hens fed certified organic grains without most conventional pesticides and fertilizers. Growth hormones and antiobiotics are also prohibited. Organic eggs have the same nutritional content, fat or cholesterol as regular eggs.
• Free-Run or Cage-free eggs are produced by hens that are able to move about the floor of the barn and have access to nesting boxes and perches. The nutrient content of these eggs is the same as that of regular eggs.
• Free-Range eggs are produced in a similar environment as cage-free eggs but hens have access to outdoor runs as well. The nutrient content of these eggs is the same as that of regular eggs.
• Processed eggs such as liquid egg whites or dried egg whites are shell eggs broken by special machines then pasteurized before being further processed and packaged in liquid, frozen or dried form. Process egg products may also contain preservatives and flavor or color additives.

--------------
Basic Nutrition Info and Facts
Eggs are nutrition powerhouse. Rich in folate, vitamin B12, omega-3 and omega-6 fatty acids, eggs also provides a good source of lutein, a type of antioxidants.

Yolk: 75 calories/213 mg. of cholesterol
Egg White: 16 calories/0 mg. cholesterol

According to the Egg Nutrition Center, the nutritional value of an egg is affected ONLY by the feed. In other words, specialty eggs such as organic eggs, or cage-free eggs provide the same nutritional value as the regular varieties if their feeds are the same.

What's the difference between a brown and a white egg?
Nothing except the color of the shell. And this is determined by the breed and color of the feathers of the hen that laid the egg: white feathered hens lay white eggs, and brown hens, brown eggs.

Should I always buy grade AA eggs?
Eggs are graded AA, A or B based upon the quality of the egg's interior and exterior when it left the farm. AA is the better option, for this reason. Yet, the grade doesn't have anything to do with freshness or size and grade A is commonly found in our markets. What matters more than grade is freshness, so if you have a choice between a very fresh grade A and a less fresh grade AA, choose the fresher A.

What size eggs should I buy?
Most recipes/nutrition info are based on large sized eggs.
jumbo = 30 oz
extra large = 27 oz
large = 24 oz
medium = 21 oz
small = 18 oz
*weight ranges are based on minimum size

How should I store eggs?
Always refrigerate your eggs and keep them large-end up in their original store cartons instead of transferring them to those useless egg-holding trays in your refrigerator. Egg shells are porous so if you expose eggs to the air inside your refrigerator, they easily can absorb food odors.

How long do eggs keep?
Raw eggs can usually be kept in the fridge up to a month (from the day they were packed).  If you  keep eggs at room temperature they lose more quality in one day than if stored in the refrigerator for a week.

A hard-cooked egg can be kept in the refrigerator for up to one week. If you open a carton and any eggs are cracked, discard them because the protective shell has been violated and it could cause the egg to spoil.

*Tip: If you don't know how old the egg is, do a simple test: If the egg sinks, it's good; if it floats, it's bad (which means it may give you a lit of stinky gas, should you choose to eat it).

Can I freeze eggs?
Egg Yolks = NO
Egg Whites = YES
Freeze beautifully and can be kept frozen for up to 6 months. Just put them in a sealed plastic container. You can also use an ice cube tray to freeze individual eggs whites, transferring the individual "egg cubes" into a sealed plastic bag after they've frozen.

Why are some egg yolks different shades of yellow?
The color of the yolk will depend upon the hen's diet. Wheat-fed hen's yolks will be a paler yellow than those fed a diet of alfalfa, grass or yellow corn.

What if there's a spot of blood on a yolk?

It's just a natural residue on the yolk that occurs when the egg is formed. Some say it's a sign of freshness because this kind of spot will fade as the egg ages. But if you have any question about the condition of an egg, discard it.

What about salmonella? Are raw eggs too risky to use?
Salmonella is a bacteria that causes an illness that can be dangerous to the very young, the very old, and anyone with a compromised immune system. Today it is extremely rare (some say 1 in 20,000 eggs) but if you have concerns, especially if there has been a recent egg recall, you should partially or completely cook your eggs. To kill the bacteria, cook an egg to 140º F for 5 minutes (the yolk will stay runny) or to 160º F (the yolk will harden) for 1 minute. The alternative is to purchase pasteurized eggs (they're more costly) which have been heated enough to kill the bacteria without cooking the eggs (pasteurization/high heat generally kills many nutrients/vitamins).

Also remember that eggs come from chicken farms, not exactly sanitary places. So handle eggs as you do raw chicken -- keep the eggs in their carton and separate from other food, discard any that are broken, and wash your hands after handling them.

-----
Easy-to-peel Hard Boiled Eggs
1. Place eggs into a pot with cold/lukewarm water covering atleast an inch above the eggs.
2. Bring the water to a full, rolling boil at a high temperature.
3. The very minute the eggs reach that full rolling boil, remove the pot from the stovetop to a nearby waiting trivet and IMMEDIATELY put the cover on the pot TIGHTLY and allow the eggs to continue to cook in the hot water (right on your tabletop, yes, without any flame underneath it) still in the pot for EIGHTEEN minutes.
4. After the 18 minutes, remove the cover and pour out the still very very hot water and refill the pot with the coldest water you can get your tap to produce.
5. Let the eggs just sit in the very cold water for a minute or two and then refill the pot again with more of the coldest water you've got.
6. Peel oh so easily (because the immediate rinse with cold, cold water). :)           
*adapted from www.citycook.com, www.healthcastle.com and www.dvo.com

Beef 101: From Cuts to Cooking

In case you're like me and get overwhelmed at the Meat section of the grocery store or feel like you're constantly at battle with your beef in the kitchen--turning out chewy and dry, here's a little info on what the different cuts of meat are and how to cook them.

The Best Cuts & Cooking Methods
Grilling, broiling, and pan frying
The best cuts of meat are rib eye steaks, strip or shell steaks, and T bone, which contains both the strip and tenderloin steaks. Sirloin and round steaks will be tough and dry. Flank steaks and flat iron steaks are good when quickly cooked and sliced across the grain, as described above.

Roasting
Top sirloin, tenderloin, standing rib roasts, and top rump roast are good candidates.

Stir frying
Flank, top round, and sirloin steak are good. These cuts are best cooked quickly, and since elastin is broken because the meat is cubed, they are more tender.

Kebabs
Tenderloin is the best bet. This mild cut absorbs flavors easily and it is very tender.

Pot roasting and braising
Chuck and rump are the best cuts. These cuts have more collagen and need long, slow cooking in a wet environment to reach their optimum tenderness. Chuck has the most flavor and is the most tender.

Ground beef, chuck is the way to go. It has optimal amounts of fat and is tenderized mechanically by the grinding action. Most lean ground beef is chuck, but if you're not sure, ask!

------
Read more to find out why and for extra tips...

Basic Cuts of Beef
For beef, there are eight 'primal cuts'. At the top of the animal, starting near the head and going back toward the tail, they are chuck, rib, short loin, sirloin, and round. Underneath the animal, from front to back, they are brisket, plate, and flank. The tenderness or toughness of the cut depends on how much the animal has had to use the muscle. Therefore, cuts near the shoulder or leg, which are used often for movement, are going to be tougher. The muscles that are not used as much, in the center of the animal, include the rib, plate, and loin. 

Protein, Water, Fat, Sugar, and Collagen

• When meat is cooked, protein molecules, which are tightly wound and connected to other molecules, first unwind. This is called 'denaturing', and all it means is that the proteins are relaxing and separating. Because proteins are attracted to each other, they almost immediately pair up with other proteins, forming bundles. This is called 'coagulating' or cooking. As more heat is applied, the bundles of protein shrink. Up to 120 degrees F, the bundles shrink in width. After 120 degrees F, the bundles begin to shrink in length as well. 

• Water is also present in the muscles. Some of it is bound up with the proteins, fats, and sugars, and some is 'free water'. The amount of liquid left after the beef is cooked is directly related to the juiciness of the finished dish. As the protein bundles shrink and fat melts in the muscle, water molecules are squeezed out. Not too much water is squeezed out as the protein shrinks in width. But as the temperature increases over 120 degrees F and the bundles become shorter, more and more water is squeezed out and evaporated. That's why a well done piece of beef is so dry. Cooking times and temperatures must be controlled when cooking beef.

• Fat is flavor! A good cut of meat will have specks of white fat evenly distributed through the meat. Leaner cuts of beef, such as flank and round, have less fat and can benefit from marinades and dry rubs.

• Sugar plays an important role in beef, its finished color and flavor. Sugar and protein, when heated in an acid-free environment, combine to form complex molecules in a process called the Maillard Reaction. The wonderful crisp crust with its rich caramel flavors that form on a seared piece of beef are all from the Maillard Reaction. High heat is required for this reaction to occur; grilling and broiling are the best methods. You can also brown meats before cooking to start the Maillard Reaction, and you can broil roasts at the end of cooking time to achieve the same result.

• Other substances in meat include collagen and elastin. These are present in the hard working muscles of the animal. Collagen will melt as it is heated, turning into gelatin and becoming soft and melty. Elastin can only be broken down physically, as when you pound a cube steak before cooking or grind meat for hamburger. These compounds are found in the brisket, shank, chuck, and round primal cuts; in other words, the beef we cook as pot roasts and stews and hamburger.

The Two Methods of Cooking

There are two methods for cooking meat:
Dry heat: grilling, broiling, sauteing, roasting, stir frying, and deep frying.
Wet heat: braising, pot roasting, stewing, steaming, poaching, and slow cooking. 

You choose the cooking method depending on where the meat was located on the animal. Steaks, cut from the little-used center area of the animal, are naturally tender with little collagen and elastin, so they cook best using dry heat and short cooking times. Rump or round roasts have more collagen so they need wet heat, and longer, slower cooking in order to melt the collagen.

Most solid cuts of beef are cooked in a two stage method.
A quick high heat produces the Maillard reactions and forms a flavorful crust on the surface.
A slower cooking at a lower temperature will evenly cook the meat through without overcooking the outer edges.

Examples:
If you are grilling a steak, divide your grill into a hot side and cooler side by controlling the number of briquette. Start the steak on the hot side to form a crust and pull it over to the cooler side to finish cooking.
Roasts and stir fries use the same two stage method; first browned over high heat, then cooked with lower heat until the correct inner temperature is attained. You can also cook a roast with low heat in the oven, then turn on the broiler for the final few minutes to create a crisp flavorful crust.

TIP: After cooking, cover the beef to retain heat and let it stand for 5-10 minutes. This will let the water redistribute throughout the cut.

*from www.about.com

Preparing Legumes 101

Preparing legumes

Beans and dried legumes require soaking in room temperature water, a step that rehydrates them for more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Depending on how much time you have, choose one of the following methods:

Slow soak. In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.

Hot soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.

Quick soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.

Gas-free soak. In a stockpot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Cooking tips

After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they slow the cooking process.

Beans are done when they can be easily mashed between two fingers or with a fork.

To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.

One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1 1/2 cups cooked beans, drained.

Type of legumesCommon uses

Adzuki beans Also known as azuki beans, asuki beans, field peas, red oriental beans Rice dishes and Japanese or Chinese cuisine

Anasazi beans Also known as Jacob's cattle beans Homemade refried beans and Southwestern recipes — especially soups

Black beans Also known as turtle beans, black Spanish beans and Venezuelan beans Soups, stews, rice and beans, Mexican dishes, and Central and South American cuisine

Black-eyed peas Also known as cowpeas, cherry beans, frijoles, China peas, Indian peas Salads, casseroles, fritters, bean cakes, curry dishes, and Southern dishes with ham and rice

Chickpeas Also known as garbanzos, garbanzo beans, ceci beans Casseroles, hummus, minestrone soup, Spanish stews and Indian dishes, such as dal

Edamame Also known as green soybeans Side dishes, snacks, salads, soups, casseroles, and rice or pasta dishes

Fava beans Also known as broad beans, faba beans, horse beans Stews and side dishes

Lentils Soups, stews, salads, side dishes and Indian dishes, such as dal

Lima beans Also known as butter beans, Madagascar beans Succotash, casseroles, soups and salads

Red kidney beans Stews, mixed bean salad, chili and Cajun bean dishes

Soy nuts Also known as soybean seeds, roasted soybeans Snacks or as garnish to salads

Benefits of Chia Seeds

 

1. Lose Weight Without Starving

Hunger is a main enemy of real weight loss. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. When a chia seed is exposed to water, it forms a coating of gel, increasing its size and weight (similar to flax seeds). Since the gel is made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!

2. Balance Blood Sugar

Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day.

But how does the Chia Seed help with this? Both the gelling action of the seed, and its unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.

3. Help Prevent Diverticulitis / Diverticulosis

With the abundance of over-processed foods and white flour on the market today, rich sources of fiber are harder to come by. These foods of convenience have contributed to the rise of diverticulitis. Irregularity is a big factor in this risky condition. To help ensure regularity, you need plenty of soluble and insoluble fiber in your diet. If you don’t want to eat celery, and whole-grain everything…or piles of bran flakes, the Chia Seed is here to help. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested (it does not contribute any calories, or break down) so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food.

4. Add Healthy Omega-3 Oil to Your Diet

Omega-3 oil is usually thought of as “that healthy stuff in fish”(also in walnuts). But, what if you don’t want to eat fish every day? What if you’re a vegetarian, or simply worried about pollution adding harmful substances to your fish dinner?

Chia is the richest plant-source of this healthy oil. By weight, chia contains more omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It’s also recently been targeted as a weight-loss helper. USA Weekend magazine also reports on a study where overweight dieters who included omega 3s in their eating plan lost 2 more pounds monthly than the control group, who did not.

5. Feel More Energized All Day Long

Don’t want to feel like taking an afternoon nap? Your energy levels have a lot to do with what you eat. Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though (as well as quinoa), its protein is complete to raise your energy levels.

6. Bake with Less Fat

Do you enjoy making baked goods at home, but hate all the butter and oil that has to go into them? Chia gel (or flax seed gel—basically the seed soaked in water until the water thickens into a gel) can substitute for half the butter in most recipes! The food will bake the same and taste the same (or better) from the addition of the chia gel. All you need to do is divide the amount of butter or oil in half, and then use the same amount of chia gel to fill in. The anti-oxidants in chia can even help keep the food tasting fresh longer. Everything from cookies to cakes to muffins, pancakes and waffles can be made with chia gel as your butter replacement.

7. Add Age-defying Anti-oxidants

Anti-oxidants have been in the news lately due to their super healthy benefits. You know that blueberries and several exotic fruits (that aren’t always in season) have them, but did you know that chia is extremely high in anti-oxidants too? These helpful substances are what makes the Chia Seed stay fresh for so long. At room temperature, they’ll stay fresh and ready to eat for over two whole years! And that’s all without a single chemical or preservative. This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich anti-oxidant content.

Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues. Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse.

8. Get So Many Essentials All in One

Being deficient in minerals or vitamins can create a craving for food. For example, if you’re low on calcium, you may feel compelled to eat lots of cheese and ice cream. This happens because your body knows that cheese is a source of calcium, and it hasn’t been getting enough. But what if dairy and whole milk are a “Diet don’t”? You can always add calcium to your food by sprinkling on the chia. By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins. By balancing your vitamins and minerals with chia, you can curb cravings that might tempt you.

9. You Can Pack in More Flavorful Punch

How can a seed with NO flavor help the foods you already like to taste better?

First, because they have no taste of their own, chia seeds will never cover up or add to the flavor of your food.

Second, when the seeds hydrate, they magnify the taste of whatever they were added to. Put them in pudding?  Swirl them into a smoothie?  The same thing goes with dressings, dips, salsas, sauces and more. 


*from http://www.mychiaseeds.com/Articles/Top10ChiaBenefits.html

Flax Seed Crackers

Flax seed crackers are dehydrated crackers. Usually a dehydrator is needed, although you can try to make them in an oven and keep it under 120 degrees - if it has a fan in back. However that can take quite a few hours and would be a major drain on your electric bill. And I don't recommend it - it may be too hot and damage the enzymes that dehydrating at a low temperature is supposed to preserve.

Dehydrators use very little energy. If you're eating raw foods now and don't have a dehydrator you definitely should get one. I find it an indispensable piece of equipment for raw fooders. It will give you much more in the way to choose from in terms of the number of raw food recipes you can prepare.

There are many different raw recipes in the dehydrator - for example, cookies, other types of raw crackers, raw pizza, raw crepes, mushroom appetizers, appetizers, raw onion bread and much more. If you want to invest in a dehydrator get the big square one with the fan in the back, because those are the best and will not heat the food.
 

How To Make Flax Seed Crackers

2 cup flax seeds soaked for 5- 8 hours or overnight - not ground up or you can use 2 cups of flax seeds unsoaked ground in a food processor
2 tsp sun dried sea salt
2 1/2 - 3 cups or more of pure filtered water

Mix together in mixing bowl and add more water if necessary. It should be very moist. Don't worry - it does not have to be perfect. They always turn out. Spread onto dehydrator trays about 1/4 inch thick.
Use a pizza cutter to cut into squares. Dehydrate at about 95 degrees for 12-24 hours or until they look dried and crispy. About half way through the process, re-score with the pizza cutter and place another tray on top and flip over and continue dehydrating.


**Now this is a very basic flax seed cracker recipe. But you'll want to add spices or additional ingredients to make them flavorful. Otherwise they will be bland.

Optional: 3 teaspoons of Italian seasoning for a more pizza-like cracker or add 3 T caraway seeds for a caraway seed cracker or add 4 dates for a sweeter cracker or add 1 T coriander seeds or add 2 cups of unsoaked sunflower seeds that have been ground up fine in a food processor or any combination of any of these. You can also add 5 stalks of celery or the pulp from juicing carrots instead of some of the water as long as your final mixture is a little moist.

Nuts & Seeds: Benefits of Soaking or Sprouting

If you've started reading raw cookbooks, you've probably noticed that soaking nuts and seeds is a pretty common practice!

The main reason soaking nuts and seeds is so important is because they contain enzyme inhibitors. The purpose of these enzyme inhibitors is to protect the nut or seed until it has what it needs for growing. Nature allowed the inhibitors and toxic substances to be easily removed when the conditions (enough rain and sun) were met.

In nature, when it rains the nut gets enough moisture so it can germinate and produce a plant. The plant then continues to grow with the sunlight. By soaking nuts and seeds, you release these toxic enzyme inhibitors AND increase the life and vitality contained within them!

The Benefits of Soaking Nuts and Seeds

• Enzyme inhibitors get neutralized.
• The amount of vitamins your body can absorb increases.
• Gluten breaks down so digestion is much easier.
• Phytic acid, which inhibits the absorption of vital minerals, is reduced.

Soaking times vary with the nut. Generally the more dense the nut, the longer the soaking time. Ideally, soaking should be done at room temperature.

Soaking and Sprouting Times

It's pretty basic and not an exact science. You just need a glass container (or you can buy sprouters) with something to strain on the top (I used clean nylons once, or linen, but I prefer the metal strainer lid I bought at a nutrition store that tops a mason jar). The goal is to soak , and then keep rinsing to keep them moist, but not wet or dry--balance.

Nut / Seed	Dry Amount	Soak Time	Sprout Time	Sprout Length	Yield
Alfalfa Seed	3 Tbsp	12 Hours	3-5 Days	1-2 Inches	4 Cups
Almonds	3 Cups	8-12 Hours	1-3 Days	1/8 Inch	4 Cups
Amaranth	1 Cup	3-5 Hours	2-3 Days	1/4 Inch	3 Cups
Barley, Hulless	1 Cup	6 Hours	12-24 Hours	1/4 Inch	2 Cups
Broccoli Seed	2 Tbsp	8 Hours	3-4 Days	1-2 Inches	2 Cups
Buckwheat, Hulled	1 Cup	6 Hours	1-2 Days	1/8-1/2 Inch	2 Cups
Cabbage Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2 Cups
Cashews	3 Cups	2-3 Hours			4 Cups
Clover	3 Tbsp	5 Hours	4-6 Days	1-2 Inches	4 Cups
Fenugreek	4 Tbsp	6 Hours	2-5 Days	1-2 Inches	3 Cups
Flax Seeds	1 Cup	6 Hours			2 Cups
Garbanzo Beans (Chick Pea)	1 Cup	12-48 Hours	2-4 Days	1/2-1 Inch	4 Cups
Kale Seed	4 Tbsp	4-6 Hours	4-6 Days	3/4-1 Inch	3-4 Cups
Lentil	3/4 Cup	8 Hours	2-3 Days	1/2-1 Inch	4 Cups
Millet	1 Cup	5 Hours	12 Hours	1/16 Inch	3 Cups
Mung Beans	1/3 Cup	8 Hours	4-5 Days	1/4-3 Inches	4 Cups
Mustard Seed	3 Tbsp	5 Hours	3-5 Days	1/2-1 1/2 Inches	3 Cups
Oats, Hulled	1 Cup	8 Hours	1-2 Days	1/8 Inch	1 Cup
Onion Seed	1 Tbsp	4-6 Hours	4-5 Days	1-2 Inches	1 1/2-2 Cups
Pea	1 Cup	8 Hours	2-3 Days	1/2-1 Inch	3 Cups
Pinto Bean	1 Cup	12 Hours	3-4 Days	1/2-1 Inch	3-4 Cups
Pumpkin	1 Cup	6 Hours	1-2 Days	1/8 Inch	2 Cups
Quinoa	1 Cup	3-4 Hours	2-3 Days	1/2 Inch	3 Cups
Radish	3 Tbsp	6 Hours	3-5 Days	3/4-2 Inches	4 Cups
Rye	1 Cup	6-8 Hours	2-3 Days	1/2-3/4 Inch	3 Cups
Sesame Seed, Hulled	1 Cup	8 Hours			1 1/2 Cups
Sesame Seed, Unhulled	1 Cup	4-6 Hours	1-2 Days	1/8 Inch	1 Cup
Spelt	1 Cup	6 Hours	1-2 Days	1/4 Inch	3 Cups
Sunflower, Hulled	1 Cup	6-8 Hours	1 Day	1/4-1/2 Inch	2 Cups
Teff	1 Cup	3-4 Hours	1-2 Days	1/8 Inch	3 Cups
Walnuts	3 Cups	4 Hours			4 Cups
Wheat	1 Cup	8-10 Hours	2-3 Days	1/4-3/4 Inch	3 Cups
Wild Rice	1 Cup	12 Hours	2-3 Days	Rice Splits	3 Cups

Or look up others that may not be listed at www.sproutpeople.com


Soaking Nuts and Seeds

1. Gather your raw, organic nuts or seeds.
2. Rinse them in purified or distilled water.
3. Place them in a glass or stainless steel bowl.
4. Cover with twice as much water as the nuts or seeds. (1 cup of nuts to 2 cups of water).
5. Cover the bowl with something breathable like a cloth towel.
6. Drain and rinse the nuts or seeds every 3 or 4 hours.

The soak water will contain the enzyme inhibitors which is very acidic to the body so make sure to rinse your nuts and seeds well.

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Sprouting Nuts and Seeds

1. Follow the process above for soaking nuts and seeds.
2. Place the soaked and rinsed nuts or seeds in a sprouting jar. You can get this online or at a health food store.
3. Cover the jar with screening, cheesecloth, or sprouting lids.
4. Put the jar face down, at an angle in a low light place. A dish rack or a high rimmed bowl works well because it allows the excess water to drain out.
5. Rinse every 8 hours. To rinse: Fill jar with water. Shake vigorously. Drain. Repeat 2-3 times.
Make sure you drain the jar well. Seeds that sit in water can spoil the whole jar!
6. Once sprouting begins, place in a sun lit area. Don't place in direct sunlight though. Continue to rinse every 8 hours.
7. Let the sprouts grow for the suggested number of days.

After the final rinse, let the sprouts dry completely! They should be dry to the touch. This is very important! Refrigerated produce dies quickly. The sprouts can then be stored in the refrigerator for up to 6 weeks.

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Here's a little more about what you sprout:

GREENS

Best grown in open trays these are mostly eaten raw.

Alfalfa – means ‘father of all foods’ in Arabic, a lovely mild taste means you can’t grow enough. Sensitive to heat, ready in 7 days.
Buckwheat – actually a herb, likes light, warmth and wet. Needs to soak for 12 hours and a larger mesh or holes to root into than normal, use black unhulled seeds. The hulls are susceptible to mould so rinse well, ready in 10 days.
Cabbage – very small seeds make rooting difficult, use a very fine mesh. Strong cabbagey flavour, ready in 6 days.
Clover (red) – like alfalfa but sharper taste and bigger leaves, ready in 6 days.
Fenugreek – Tall and bitter, prefers cool temperatures. Mix with milder sprouts to tone it down, ready in 9 days.
Garlic – expensive, but just as good as the bulb for health and taste, but with less odorous after effects. Seed jackets don’t come off easily, just eat them! The first week will see little growth, ready in 12 days.
Mustard – as you’d expect this tiny sprout is hot. Use the black type as it’s easier to grow. Too hot for mass consumption, better for spicing up other meals, ready in 6 days.
Radish – hot, rinse well, ready in 6 days.
Sunflower (in shell) – sprout black ones as the shells fall off more easily and rinse well as they are prone to mould. As buckwheat, soak long and use a larger mesh, they get big! Ready in 10 days.
Wheatgrass – looks like grass and must be juiced. Soak hard wheat grains for 12 hours and use a large holed tray or basket. Harvest with scissors, has a strong flavor and many health giving properties, ready in 12 days.
 

PULSES, GRAINS, NUTS & BEANS

Best grown in bags, most of these sprouts are ready in 3 to 5 days. Sprouted beans and grains should be used as you would unsprouted, but with less cooking. Although sprouting increases nutrients and digestibility they are still essentially raw and eating large quantities regularly without cooking is not recommended. Smaller beans are easier to digest and can be eaten raw especially if you grow them long, light cooking is still advised for regular, mass consumption.

Adzuki – cousin of the mung bean, crispy, use in salads sparingly, ready in 5 days.

Barley – grows about 2 to 3 times the length of the grain, better cooked, ready in 2 to 5 days.
Chickpea – cook, makes good sprouted humus, ready in 4 days.
Lentil – very easy to grow, steam them or eat sparingly on salads, ready in 5 days.
Kamut – this ancient grain is more nutritious and used the same way as wheat if you can find it. Sprout till the shoots are half the size of the berry, 4 days.
Mung – the famous Chinese sprout, to get them long, grow under a heavy bag of water with a banana or two nearby, (it gives off ethylene gas, a plant growth hormone.) The seed hulls don’t move easily, let them float away by holding the sprouts underwater, ready in 5 days but you can grow longer.
Oats – use oat groats, you can eat sprouts raw, but better cooked, sweet. Ready in 3-5 days.
Pea (green) – like lentils, but bigger and needs cooking, ready in 5 days.
Sunflower (hulled) – sweet nutty taste, but gets bitter and moulds easily if you leave them too long, grow for 2 days, then eat.
Quinoa – Hard to find, untested.
Wheat – sprout this and use it to make sprouted breads, ready in 3-5 days.



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I looked up wheat and sprouted it to use for salmon croquet recipe--not bad. Next time I want to sprout wheat and the dehydrate it and grind it for sprouted grain flour. I also soak my almonds sometimes to eat plain, but I like to use them for the almond milk recipe. Charise has done flax seeds and made crackers out of them in the dehydrator (soon to be posted under sensational snacks).

*Info from  http://www.raw-food-living.com/soaking-nuts.html

Detox and Heal with Psyllium Powder

“Every tissue is fed by the blood, which is supplied by the bowel. When the bowel is dirty, the blood is dirty, and so on to the organs and tissues.” Dr. Benard Jensen

This is why we need to detox and make sure our bowels are cleansed from toxic junk we put in. Here's some info about a great little natural powder that you can add into your daily life, a little here, a little there, to help cleanse your bowel without doing crazy and scary cleanses. Try adding it to your water or a smoothie.

About Psyllium:
Psyllium husk comes from the crushed seeds of the Plantago ovata plant, an herb native to parts of Asia, Mediterranean regions of Europe, and North Africa. In addition to its traditional use for constipation, psyllium has also been used topically by herbalists to treat skin irritations, including poison ivy reactions and insect bites and stings. It has also been used in Chinese and Indian traditional herbal systems to treat bladder problems, diarrhea, hemorrhoids, and high blood pressure.

Similar to oats and wheat, psyllium is rich in soluble fiber. Traditionally, psyllium husk is used as a gentle bulk-forming laxative for constipation. Its ingredients include alkaloids, amino acids, oils, protein, tannins, flavonoids, and a variety of sugars and carbohydrates. It is used as a stabilizing and thickening agent in many salad dressings, soups, lotions, and creams. Psyllium seeds are oval-shaped, odorless, practically tasteless, and are coated with mucilage. Most commercial preparations consist of blonde psyllium. 

Used as a dietary fiber, psyllium makes stools softer, which helps relieve constipation, irritable bowel syndrome, hemorrhoids and other intestinal disorders. When psyllium husk comes in contact with water, it swells and forms a gelatinous mass that stimulates the transport of waste through the intestinal tract. It is considered a good intestinal cleanser in that it speeds waste matter through the digestive system, shortening the amount of time toxic substances stay in the body and thereby reducing the risk of colon cancer and other diseases.
Psyllium encourages the growth of healthful, "friendly" intestinal bacteria such as Lactobacillus acidophilous and bifidobacteria which are helpful in regulating bowel movements.
Good Psyllium Uses:

Detoxification of the Colon
The bulking effect of psyllium also works to rid the colon of toxic substances, including heavy metals, as it acts almost as a sponge to soak them off the walls of the intestine. This spongy action has a dual advantage as it can decrease hunger when taken with meals.


Constipation
Studies have concluded that psyllium relieves constipation as it is believed to speed the passage of stool through the digestive tract by softening the stool and attracting water thereby producing more bulk (which stimulates the transit of waste through the gastrointestinal tract).

Diarrhea
Psyllium can be used as a bulk-forming agent to relieve mild to moderate diarrhea. Psyllium soaks up a significant amount of water in the digestive tract, thereby making stool firmer and, under these circumstances, slower to pass. In other words, Psyllium acts to slow down a too rapid transit time. It appears to stabilize bowel movements and is often used in cases of alternating constipation and diarrhea.

Irritable Bowel Syndrome (IBS)
Several studies have found that soluble fiber (including psyllium) helps regulate stool frequency and consistency in people with IBS. Psyllium also has the additional advantages over other sources of fiber of reducing flatulence and bloating.


Hemorrhoids
Psyllium may be recommended by a physician to help soften stool and reduce the pain associated with hemorrhoids.


Inflammatory Bowel Disease (IBD)
In a study of people with ulcerative colitis (a type of inflammatory bowel disorder), psyllium seeds were as effective as the prescription drug mesalamine in decreasing recurrences of the disease. In addition, psyllium has been prescribed as a bulking agent for mild to moderate cases of diarrhea from either ulcerative colitis or Crohn's disease.


Diabetes
Studies suggest that a high-fiber diet, which may include psyllium, can lower insulin and blood sugar levels and improve cholesterol and triglyceride levels in people with diabetes. This type of diet may also help prevent diabetes in those at risk for the condition.


Psyllium Husk for High CholesterolStudies have shown that psyllium husk is effective in lowering total cholesterol and LDL (the Bad cholesterol) levels. Studies also found that a 1% reduction in total and LDL cholesterol can reduce the risk of heart disease by up to 2%.


WARNINGS:
In general, prescription drugs should be taken 1 hour before or 2-4 hours after psyllium, because the absorption and effectiveness of many drugs may be reduced.
Psyllium should always be taken with (at least) a full 8 oz glass of water. It is also important to drink at least 6 to 8 full glasses of water throughout the day or constipation may develop.


Do not take this product if you have difficulty swallowing. People with esophageal stricture (narrowing of the esophagus) or any other narrowing or obstruction of the gastrointestinal tract should not take psyllium.
*** Do not give psyllium to a child. ***

Dosage:Add 1/2 to 2 tsp of psyllium seed to 1 cup (8 oz) of warm water. Mix well, and then drink immediately before it becomes too thick to swallow comfortably. (Psyllium thickens rapidly when water is added to it.) If using a commercial product that contains psyllium, follow package directions.
For those not accustomed to taking psyllium, it is best to begin with a low dose (such as 1/2 tsp in an 8 oz glass of water once a day), then increase to 2 tsp in two 8 oz glasses of water per day, as needed.


DISCLAIMER - This is all info we've found online from veritable sites that we've sourced. But please talk to your medical professional about your needs.

Whole Chicken- Frugal Cooking

I found this great post about how to make the most of chicken for a meal--a whole chicken. I've never bought a whole chicken before, but I was inspired by this article to try.

I'm won. I can make a lot of meals out of just one chicken by using the whole chicken and it's parts. IT's smart because I can do it by scratch if I have to, it could be frugal if I buy on sale, and it's more healthy to cook it slowly from scratch this way and to have nourishing bone broth that gets a full range of nutrients (from the bones and the giblets), including vitamin D which you can only otherwise get from the sun.

Here's my process of crockpot cooking a whole chicken, with tips and some meal ideas.

Slowcook the Whole Chicken
Place the whole chicken in the crockpot, breast side up.  Keep giblets inside cavity if desired, but make sure all packing is removed (I prefer to only use giblets if they are organic, so free from pesticides and other toxic things). Season the chicken (I sprinkle salt and parsley on top...a general flavoring so it can be used in multiple meals) and place other things in if desired (onions, carrots, celery, potatoes, etc.). Cook high for 1-2 hours, then low for 5-8. Then pick off the chicken once cooked.

MEAL 1: Chicken with potatoes and gravy and green beans

Strain the Juices -- keep Gelatin/Chicken Fat
After the chicken is cooked you can strain the juices from the bottom of the pot and pour into a dish. Place in fridge and let it set. Once set there will be two distinct layers. You can scoop off the top layer--chicken fat (which is great for sauteing)--and then use the remaining gelatin as concentrated broth. It should last a few weeks. I generally use the remaining gelatin for 1-2 soups (one half for each weekly soup). Or you can give the gelatin to your baby...it is probably the best, most nutrient-dense fat for baby!

Leftover Chicken Meat
I do a quick pulling off of remaining meat I see and put that in a container in the fridge--lasts at least a full week (or freeze for a few months). If I know I want shredded chicken for a later meal I will just shred it then. And don't stress about getting all the meat, because you have another chance to find more later after the next step, which will be the next day.

MEAL 2: Leftover Chicken Meat
One Pot Wonder (various types of spaghetti and such)
BBQ Sandwiches
Burritos
Zucchini Tostadas
Pot Pie
Caesar Wraps
Chicken Salad,

Slowcook the Bones (and giblets, optional)
Once the chicken is picked out, leave the giblets and bones in the crockpot and cover with water. Cook all day in the crockpot. (The author mentions to put a splash of vinegar in the pot so it can help withdraw more nutrients from the bones into the broth! Cool tip.) Discard bones when done and either make a soup with the broth, put in the fridge to let it get gelatinous (the post says you can use that for healthy fat baby food) to use for later, or freeze for even later.

MEAL 3: Chicken Broth Type Soup
Chicken Noodle Soup (just add onions, carrots, chicken, noodles and salt and pepper)
white chicken chili

MEAL 4: Chili
Cut up the giblets and disguise them in a hamburger type chili. Giblets are a nutritional powerhouse!

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If you don't want to do the crockpot, here is the alternative Oven Method:
Place into the oven and bake for 10 to 15 minutes at 450 degrees to seal in the juices, then reduce heat to 325 degrees F and cook for approximately 1 1/2 more hours. You can check for doneness by pulling away the thigh, if the juices run clear the chicken is done. Some people also like to use a meat thermometer. I never do, but if so, you will want it to read 180 degrees in the thickest part of the breast or thigh. 

Flax Seeds- An Egg Substitute

So, for those of you who don't like eating too many eggs, or if you've run out and it's baking time....just use flax seeds. IF you don't have flax seeds in your house, then now's the time to get some. They're loaded with omega 3's, like fish and such. Good source of soluble fiber and especially good for those with high cholesterol. Eating 1 T a day is a recommendation from the mayo-clinic.


Use 1 T ground flax seed with 3 T water as an egg substitute for baking. Just mix that in with the liquid ingredients and it starts to form a type of gel (I've heard you can use this gel for hair gel, but haven't tried it). I've had success with cookies and muffins so far.

When you don't need it for a substitute, get your extra omega-3's by sprinkling flax on your hot morning cereals or your cottage cheese, or on your sandwich, etc. Or even add it to your homemade granola.

Tip: store flax seeds in your fridge or freezer. And it's best to grind them when you use them, so as to maximize the nutrients (which diminish more quickly if stored ground). You can use a coffee grinder to grind them, but they are hard on pepper mills and too oily for many wheat grinders, so be careful. (If you don't have any of these, you can just buy the pre-ground...but remember to store in your fridge.)

Flax Seed 101

Flax is a natural food that has been consumed for thousands of years by many civilizations with noticeable health benefits and no artificial drug side effects.

Although flaxseed contains all sorts of healthy components, it owes its healthy reputation primarily to three ingredients:

• Omega-3 essential fatty acids: "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
• Lignans: which have both plant estrogen and antioxidant qualities that help prevent many types of cancer, such as breast, colon and prostate cancer. Flaxseed contains 75-800 times more lignans than other plant foods.
• Fiber: As a whole grain, flax contains high levels of both soluble and insoluble fiber

Your body cannot make the essential fatty acids, Linoleic (Omega-6) or Linolenic (Omega-3), from other elements; instead, they must be consumed as part of your daily diet. Research has indicated that we consume too much Omega-6’s and not enough Omega-3’s, but flaxseed contains these essential fatty acids in perfect balance.

In proper balance, omega-3’s and omega-6’s work to form the membranes of every cell in your body, play a vital role in the active tissues of your brain, and control the way cholesterol works in your system.

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How to use...

You should grind flaxseeds to get the most nutritional value--otherwise the whole seed is hard to digest for your body. Or you can get the oil or capsules. But I'd just use a coffee/seed grinder (about $15 and can grind nuts too--whether or not you do coffee) in order to enhance their digestibility and therefore their nutritional value.

And store them in the fridge or freezer whole, so they don't go rancid. Once you grind them, you should try to use them right away, because like whole grain flour, the nutritional value starts decreasing once ground.

If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flaxseeds can thicken liquids if left too long. In fact, you can even use flax seed as an egg substitute (gets really think like a gel) at a ratio of 1:3 (ex: 1T flax : 3T water)!

A Few Ways to Eat Flax:

• Sprinkle ground flaxseeds onto your hot or cold cereal
• Add a spoonful or two into your homemade muffin, cookie or bread recipe
• Add a spoonful to pump up the nutritional volume of your breakfast shake or smoothies
• To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them
• Add a spoonful or two to a meatloaf or to panko crumbs/breading topping

Or try some of our recipes with them in it:
Easy Flax Seed Crackers
Whole Grain Sandwich Bread
Pecan Cookies
Quinoa Meatloaf/Balls