Pecan Cookies

3 c quick oats
1/2 c
5 grain flour
1/2 c finely ground flaxseed
1 c unsweetened cocconut (shredded or flaked)
1 c pecans (chopped)
1 1/4 c whole organic cane sugar
1/3 c honey
1 c butter

Preheat oven to 325 degrees.
Combine oats, flour, flaxseed, coconut and nuts in a large bowl.
Melt butter, sugar and honey in saucepan over low heat.
Add melted butter mixture to dry ingredients.
Drop into balls and place on greased cookie sheet.
Bake 9-12 minutes, until browned and chewy.
Roll them into balls after they are somewhat cooled.

Notes: Store in air tight container. I like to wrap each ball in plastic wrap and put them in a bag in the freezer to grab quickly and put in kids' lunch.

*from Charise

Pumpkin Spice Cookies

1 1/4 c whole organic cane sugar
1/2 c butter, softened
1 can pumpkin (2 cups fresh or canned)
2 3/4 c flour
3 t baking powder
1 t cinnamon
1/2 t salt
1/2 t nutmeg
1/4 t ginger
1 c raisins (I like the organic, smaller raisins)
1 c pecans, chopped

Mix together in order. Bake at 400 degrees for 12-15 minutes on a greased cookie sheet.

*from Charise

Chocolate Torte Wedges

8 oz semisweet or bittersweet chocolate
1 c whole organic cane sugar
3/4 c butter, melted
2/3 c almond meal (crushed almonds)
3 T whole grain flour
5 eggs, seperated
1/4 c milk
1 T vanilla
1 t baking powder

Melt chocolate, add sugar until blended. Stir in melted butter and vanilla. Remove from heat and stir in almond meal and whole grain flour. Add egg yolks 1 at a time stirring well. Add baking powder. Whisk egg whites till peaks form. Fold in and spread in a greased 13 x 9 inch pan. Bake for 40-45 minutes in a 350 degree oven. Let cool for 45 mintues. Cut them into thin wedges and dip them in melted chocolate and place on wax paper or greased foil sheets. Cool in fridge.

*from Megan Walburger

Herbal Infusions How To -- not the same as Tea

My husband and I love to have "Tea time." We like them with a hard biscuit or cookie--like our scones.
And yes, I was a typical girl who loved "tea time" when I was little too. I have them with my kids now and still have my very own little china tea set (real china), from when I was 8--that I hope to pass down to my daughter. (Of course, I did spend my earliest years in England, so maybe that helped get what Tea time is and is not into me...who knows.)

So yes, I drink some teas, but only herbal teas (infusions). I don't drink typical "tea." And here is the difference....

A herbal tea is a herbal or plant infusion, not from the leaves of the tea bush (Camellia sinensis-- which is what other tea is made from and contains theanine and the stimulant caffeine).

Typically, herbal tea is simply the combination of boiling water and dried fruits, flowers or herbs. Herbal teas are often consumed for their physical or medicinal effects, especially for their stimulant, relaxant or sedative properties.

Here are some common helpful brews:
ginger, honey and lemon - for sore throats
dill, fennel, or peppermint - for digestive/upset stomach issues
echinacea - for cold and flu symptoms

Check out this cool herbal tea reference guide to find out which teas you can use and make for your home health needs.

Standard Infusion: 

1. Add 1oz (25g) of dried herbs (2oz if fresh) to 1 pint of (600ml) of boiling water, or 1 teaspoon per cup. 

2. Place the herbs in a warm pot and add boiling water. Leave to infuse for 5 to 10 minutes according to taste. 

*This will keep fresh for up to two days in the fridge.

Why not buy some herb plants you know you can use? Try your own concoctions (if pregnant, please read about which herbs not to use).

Here is a list of some health problems and typical herbs that can help:

Allergies echinacea, chamomile  

Asthma anise, cardamom, chamomile, cinnamon, echinacea, lemon thyme, turmeric

Bloating anise, caraway, chamomile, fennel, lavender, marjoram, mint, nutmeg, peppermint

Breast milk, stimulating production caraway, alfalfa, stinging nettle  

Breath sweetener anise, caraway, cardamom, parsley, mint

Chills echinacea, ginger, alfalfa

Colds echinacea, ginger, lemon thyme, marjoram, rose hip, sage

Congestion ginger, alfalfa, sage

Coughs anise, clover, ginger, lemon thyme, marjoram, rose hip

Cramps lemon grass, mint, peppermint

Decongestant echinacea

Detoxifier basil, calendula, celery, echinacea

Diarrhea nutmeg, raspberry, rose hip, strawberry

Digestive - assisting anise, calendula, caraway, cardamom, cinnamon, fennel, lemon grass, lemon verbena, mint, nutmeg, parsley, peppermint, rosemary, turmeric

Digestive - problems  mint, peppermint, strawberry

Expectorant anise, fennel, lemon thyme, lemon verbena

Fever catmint, ginger, lemon grass

Flatulence caraway, cardamom, catmint, lemon grass, marjoram, mint, peppermint

Flu echinacea, ginger, lemon, sage

Gripe anise, cardamom, caraway

Headaches catmint, ginger

Heartburn anise, caraway, fennel, lemon grass, mint, nutmeg, peppermint

Immune system boost echinacea, lemon thyme, sage

Indigestion catmint, chamomile, ginger, lemon thyme

Morning sickness chamomile, fennel, lemon

Motion sickness basil 

Nasal congestion cloves

Nausea anise, catmint, ginger, mint, nutmeg, turmeric

Pain relief chamomile, cloves

Relaxation chamomile, lavender

Sore throat fennel, lemon, lemon thyme, raspberry sage

Stimulant cloves, rosemary

Stomach aches fennel, ginger

Stomach - upset caraway, catmint

Stress basil, lavender 

Tired eyes chamomile 

Toothache cloves

What to Eat: Good, Better, Best List

Here's a simple list of good, better and best (and what to avoid) in your quest for eating more healthy. 

Red Meat & Pork

• Best: Wild game or local grass-finished meat and pasture-raised pork purchased from a rancher you know.
• Better: Non-local grass-finished meat and pasture-raised pork purchased through a good-quality company (see sources)
• Good: Organic or free-range beef and organic or natural pork.
• AVOID: Conventional meat from confinement operations.
• Tip: If purchasing the best quality meat stretches your budget too thin, don’t give up and purchase CAFO meats; instead, consider purchasing less expensive cuts and supplementing with highly nutrient-dense, but inexpensive organ meats.

Poultry & Eggs

• Best: Wild birds, local pasture-raised poultry and eggs from local, pasture-raised hens purchased directly from the farmer.
• Better: Pasture-raised poultry and eggs from an indirect source like a local market.
• Good: Organic, omega-3 eggs and meat from “free range” chickens.
• AVOID: Conventionally raised meat and eggs from battery cage industrial chicken farms.
• Tip: There probably is someone locally raising chickens and selling eggs, don’t be afraid to ask around or take a trip to the country.

Fish

• Best: Frequent and heavy use of fish and roe from wild-caught,   ocean-going fish from cold waters.
• Better: Periodic use of fish and roe from wild-caught ocean-going fish.
• Good: A spoon full of cod liver oil or fish oil.
• AVOID: Fish from fish farming operations.

Fruits & Vegetables

• Best: Fresh locally, organically or biodynamically grown fresh fruits and vegetables.
• Better: Fresh and frozen organically grown fruits and vegetables.
• Good: Purchasing as much organically grown fruits and vegetables as possible while supplementing with conventionally grown fruits and vegetables with low-pesticide residue.
• AVOID: Conventionally grown fruits and vegetables with high-pesticide residue. Most canned fruits and vegetables.
• Tip: Check out the Environmental Working Groups guide to the pesticide levels in produce.

Dairy Products

• Best: Raw whole milk, butter and cream from grass-fed cows producing milk containing A2 beta casein (see sources).
• Better: Raw whole milk, butter and cream from grass-fed cows containing A1 beta casein.
• Good: Vat-pasteurized, non-homogenized dairy from grass-fed cows.
• AVOID: Non-organic dairy products from cows of unknown origin.   Ultra high temperature pasteurized organic milk.
• Tip: Check out the Environmental Working Groups guide to the pesticide levels in produce.

Fats & Oils

• Best: Traditional fats including raw butter from grass-fed cows, suet & tallow from grass-fed cows, organic unrefined coconut oil, organic extra virgin olive oil, poultry fat from pastured chickens, lard from pastured pork (see sources).
• Better: Butter from grass-fed cows, unrefined coconut oil, poultry fat from “free-range” chickens, extra virgin olive oil.
• Good: Organic butter, refined coconut oil, olive oil.
• AVOID: Canola oil, margarine, soybean oil, cottonseed oil, vegetable oils (excluding coconut oil, palm oil, cocoa butter, olive oil and flaxseed oil), shortening.

*from nourishedkitchen.com

Mama's Crepes

Our Mom always made stacks of these for us and they are delicious and can be topped with anything, so they're very versatile. Just remember the first three ingredients (the rest are easy to adjust).



4 eggs
2 c. milk (or water)
1 c. flour (try substituting up to half gluten free flour: ground quinoa, brown rice, etc.)
2-4 T sweetener (I use organic whole cane sugar or maple syrup)
1/4 t. salt
1 t. vanilla extract
2 T oil
cinnamon to taste (opt.)

1. Beat all ingredients together.
2. Heat a small to medium-sized frying pan on med-high till very warm, then scoop 1/4 c. batter into the middle of pan quickly. Lift up the pan and swirl in circle to create a very thin layer of batter inside the pan. Cook about 30 seconds to one minute on both sides (be careful not to let it burn; and there's no need to grease the pan if you've put in the 2 T oil).
Makes a ton, so half if there just two or three people. (but you'll eat plenty)


**variations:
-make dinner crepes: omit sugar and vanilla. Stuff with ham, swiss cheese, spinach and mushrooms!
-serve for a light breakfast with butter and powdered sugar and lemon juice sprinkled on top
-eatwith jam or apple sauce or lemon curd
-serve as a dessert with bananas and strawberries with either nutella chocolate or whip cream
-put mango lassie or yogurt in the middle with various fruits

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.)

Curried Cous Cous Salad

1 box of curry flavored cous cous (cook as directed; or cook cous cous and add curry powder)

1 diced red bell pepper

1 thinly sliced green onion (green tops only)

couple handfuls of frozen peas

 Cook the cous cous and then throw in the remaining ingredients in the pan until everything is warm.

*from Shauna Nebeker

Variations: 

- sautee the vegetables first and then add on top of cous cous (can add onion if you want)

- add feta or parmesan on top!

- use quinoa instead of cous cous (or another grain), and just add curry powder when cooking it (cook in chicken broth for extra yummy flavor)

- switch up the vegetables with zucchini (although the red pepper is delicious!)
- throw it in a tortilla with some chicken and or spinach and cheese

Slow Cooker Chicken Burritos

1 clove garlic, minced
1 small red onion(s), chopped
14 1/2 oz canned diced tomatoes, with chiles
15 oz canned kidney beans, drained and rinsed
1/2 t. chili powder
1/2 t. table salt
1/4 t. dried oregano, crushed
1/4 t. black pepper
1 lb. chicken, cut into bite-size pieces
3/4 c chicken broth
12 whole wheat tortillas
3/4 c Mexican-style cheese


Place garlic, onion, tomatoes, beans, chili powder, salt, oregano and pepper in a 3-quart slow cooker; stir well. Add chicken and broth. Cover and cook on low setting for 5 hours; drain off liquid (there should be about 6 cups of burrito mixture).

To serve, spoon about 1/2 cup of burrito mixture down center of each tortilla; top with 1 tablespoon of cheese. Fold bottom 1/3 of tortilla to center. Fold left side to center; fold right side to center, covering filling. Repeat with remaining ingredients.

*submitted by Jenny Kosin (and Caroline) from weightwatchers.com

Health benefits of Amaranth

Amaranth 
It is not a true cereal grain at all, but is a relative of the pigweeds and the ornamental flowers we know as cockscomb. It's grown not only for its seeds, but for its leaves that can be cooked and eaten as greens (looks a little like spinach leaves).  The grains can be milled as-is, or the seeds can be toasted to provide more flavor. 

The flour lacks gluten, so it's not suited for raised breads, but can be made into any of a number of flat breads. Some varieties can be popped much like popcorn, or can be boiled and eaten as a cereal, used in soups, granolas, and the like. Toasted or untoasted, it blends well with other grain flours.  

It’s high in protein, particularly in the amino acid, Lysine, which is low in the cereal grains. In fact, Amaranth has the highest lysine content of all the grains in this study with Quinoa coming in a close second. To make your whole wheat bread a complete protein, substitute about 25% of your wheat flour with Amaranth flour. Amaranth, by itself, has a really nice amino acid blend. Just 150 grams of the grain is all that’s required to supply an adult with 100% of the daily requirement of protein! 

Amaranth is one of the highest grains in fiber content. This makes it an effective agent against cancer and heart disease. It also is the only grain in this study that contains significant amounts of phytosterols which scientists are just now learning play a major part in the prevention of all kinds of diseases. Amaranth is also rich in many vitamins and minerals.

Sweet & Sour Tofu

Recipe courtesy of http://www.eatingwell.com/

1 20oz can pineapple tidbits or chunks, packed in juice
3 T rice vinegar
2 T ketchup
2 T soy sauce
1 T brown sugar (or whole cane sugar)
1 14oz package extra firm water-packed TOFU, drained, rinsed and cut into 1/2 inch cubes
2 tsp. cornstarch
2 T canola oil, divided
2 T garlic, minced
1 T ginger, minced
1 lg. red bell pepper, cut into 1/2 by 2 inch strips
1 lg. green bell pepper, cut into 1/2 by 2 inch strips

Preparation:
1.  Drain and set aside pineapple, reserving 1/4 cup of juice.  Whisk the reserved pineapple juice, vinegar, ketchup, soy sauce and sugar in a med. bowl until smooth.  Place tofu in a large bowl; toss with 3 T of the sauce.  Let marinate for at least 5 minutes and up to 30 minutes.  ( I prefer the longer time)
2.  Meanwhile, add cornstarch to the remaining sauce and whisk until smooth.
3.  Heat 1 T oil in a lg. nonstick skillet over medium-high heat.  Transfer the tofu to the pan using a slotted spoon; whisk any remaining marinade into the bowl of reserved sauce.  Cook the tofu, stirring every 1-2 minutes until golden brown, about 10 minutes total.  Transfer to plate.
4.  Add the remaining oil to the pan and heat over medium heat.  Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds.  Add red and green bell peppers, and cook stirring often, until just tender, 2-3 minutes.  Pour in the reserved sauce and cook, stirring until thickened, about 30 seconds.  Add the tofu and pineapple and cook, stirring very gently until heated through, about 2 minutes more.  Serve over rice. 

I double the recipe for my family of 7 people.

Seven Foods We Eat, But Need to Be Aware About

Julie Slagle just sent us a link about Seven foods that aren't good for you.

If you don't want to change your eating habits, then you don't need to read this...it's very informative about the chemicals used on some foods we're all familiar with that aren't organic. But if you're curious and trying to make implemental changes, like a lot of us who use this blog, then feel free to read. It's important to be aware and to make changes over time. Afterall, there are a ton of bad things out there that are widely accepted as being "food" that aren't doing any good for your body, and yet we still survive. Just choose wisely and slowly make healthier substitutions where needed and are practical.

Here's the article...
http://foodfreedom.wordpress.com/2010/06/11/7-foods-so-unsafe-even-farmers-wont-eat-them/

Just another reason I buy organic apples at Costco. And I will make sure I'm doing organic potatoes too. The tomato one will be more difficult. But, for those who know how to garden and bottle you own, you have a great summer project--should you choose.

Charise has been a good example of ordering the Organic Bountiful Basket. A little higher price to pay, money-wise, but a safer price to pay health-wise.

Feel free to comment on practical ways you are changing what you eat.

Chicken Tikka Masala

2 lbs boneless chicken, cubed
1/2 c. olive oil
1 med. onion, minced
1/4 c. minced ginger
4 cloves garlic, minced
1/2 c. fresh cilantro, minced
8 oz. can tomato sauce
3/4 c. water


Spice Blend:
1/4 c ground sunflower seeds
1 t. salt
1 t. ground coriander
1 t. cumin
1 t. sugar (optional)
1/2 p. black pepper
1/2 t. chili powder
1/8 t. cinnamon
1/8 t. nutmeg
1/8 t. cloves
1/8 t. cardamom

Heat oil in a large saucepan for 1 minute.  Add onion, ginger, and garlic; cook until softened.  Then add spice blend, stir constantly for 1 minute and then add the tomato sauce- cook for 2-3 minutes.  Add chicken cubes, stirring frequently for 8-10 minutes.  Finally add 3/4 cup water, stir and cover for 8-10 minutes more.  Remove from heat, garnish with cilantro.  Serve with rice.  Serves about 6.

This was from a friend and neighbor of mine, Ann Schraedel.  I mixed black, white, and brown rice together, added a little extra water and cooked it a little longer and it really tasted GREAT with the sauce on top.   Thanks for this DELICIOUS recipe Ann! 

New Food Adventure: Purple Sweet Potatoes

Hawaiian Purple Sweet Potatoes, also known as Okinawan potatoes, are native to the Japanese island, Okinawa.

These unique sweet potatoes are richly nutritious as they're fat-free and low in calories, high in fiber, great for diabetics and people who are carbohydrate sensitive, and loaded with antioxidants.

A one cup serving of Hawaiian Purple Sweet Potatoes has only 140 calories, yet is packed with 4 grams of dietary fiber. Antioxidants help to prevent diseases, such as cardiovascular disease and cancer. They boost immunity, are anti-inflammatory, and keep bones and skin healthy.
The most powerful antioxidants are phytochemicals.  Anthocyanins are the phytochemical that give Hawaiian Purple Sweet Potatoes their distinctive rich color.  Anthocyanins are flavonoid compounds responsible for the beautiful bright purple flesh of Hawaiian Purple Sweet Potatoes. Anthocyanins from sources such as blueberries and Hawaiian Purple Sweet Potatoes have been shown to be powerful antioxidants, exhibiting greater antioxidant activity than either Vitamin C or Vitamin E.  Studies demonstrate that neither the anthocyanin content nor the antioxidant activity of the purple flesh was affected by common cooking methods. Hawaiian Purple Sweet Potatoes pigments offer protection from cancer and other diseases!

Studies show that Hawaiian Purple Sweet Potatoes have 150% more anthocyanins than blueberries, that’s 2 1/2 times the punch per serving!

My sister and I were shopping at a Thai Market in Layton, Utah and found these delicious and nutritious sweet potatoes that were imported from Hawaii.  You can probably find them at any specialty or health food store in the winter months.  I like to eat  these plain after steaming them for about 40 minutes because they are naturally sweet already!  Try them and you will not be disappointed!

Potato & Spinach Frittata Recipe

1 t. olive oil
3 c potatoes, steamed and chopped (or grated)
1/4 c chopped red bell pepper
1 t. minced garlic
2 c packed torn spinach leaves
6+ eggs
1/4 c milk
3/4 t. salt
1/2 t. dried basil leaves, crushed
1/4 t. ground pepper
1 1/2 c shredded cheese



1. In large nonstick skillet, heat oil over medium heat. Add potatoes, red bell pepper and garlic; cook and stir 8 to 10 minutes or until potatoes are golden brown.
2. Add spinach; cook and stir 1 to 2 minutes or until spinach is wilted.
 3. Put into 10” pie plate and pour the egg and cheese mix over it. Bake at 370 for 30 mins.

*This yummy recipe is from Tammy Peterson

Mango Lassi Smoothie - and other variations

 This is a light and refreshing Indian drink that we enjoy--Paul introduced me to it. It's basically a simple smoothie. We never really measure, but this is the approximation of ingredients we use:

1-2 mangos (for other variations try avocado (popular in Brazil) or strawberries...or anything else you'd like)
1/2-1 c plain yogurt (or milk; but then add ice so when you blend it it will thicken more)
1 T honey (use less or more depending on type of fruit)
1/2-1 c ice (optional)Put all in blender and voila! You can use the ice if you want, but most of the time I'm too lazy to use the blender, so I skip the ice and just use my little immersion blender stick in a cup. Yum.

New Food Adventure: Leeks

I never really knew what leeks were, but Charise posted a leek soup recipe. So I thought I'd try and now I'm posting.

Summary
An allium (related to onions and garlic), but not as overpowering as an onion, so it lend a more subtle, delicate and sweeter flavor to dishes.

Nutritional Info
Great for your heart and high in folate--similar to garlic and onions.

How to Eat
Heat 3 tablespoons of broth in 10-12 inch stainless steel skillet until it begins to steam. Add 1 pound of cut leeks. Cover and Healthy Sauté for 4 minutes. Add 2 more tablespoons of broth, reduce heat to medium low, and Healthy Sauté for 3 more minutes uncovered while stirring frequently. Toss with 2 tablespoons of extra virgin olive oil, 1 teaspoon of lemon juice and salt and pepper to taste. .

A Few Quick Serving Ideas:
-Sauté leeks and fennel. Garnish with fresh lemon juice and thyme.
-Add finely chopped leeks to salads.
-Add leeks to broth and stews for extra flavoring, in place of onions.
-Braised leeks sprinkled with fennel or mustard seeds make a wonderful side dish for fish, poultry or steak.

Recipe
potato leek soup

**side note: from WHFoods.com
Leeks are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating leeks. But for everyone else, they're a great addition.

New Food Adventure: Jerusalem Artichokes

I looked in my produce basket I got this month and thought, "yay! Ginger root." Alas, they weren't. Instead I found out they were Jerusalem Artichokes. A tuber/root, like a potato, but supposedly better for you?

Summary

What's great about them is that they store their carbohydrates in a form of inulin, a starch that is not utilized by the body for energy, unlike sugar. They are recommended as a potato substitute for diabetics, since they are filling but not absorbed by the body, and because they also show indications of assisting in blood sugar control. Jerusalem artichoke flour is also recommended for those who are allergic to wheat and other grains. (from about.com)

They are actually like a weed, and the flowers that grow from them look like miniature sunflowers. Interesting, huh? And they grow year round, but especially between September to April.

Nutritional Info

• - 114 calories, 0 grams of fat, 6mg of sodium and 14 grams of sugar in 1 cup of fresh, sliced sunchokes.
• - high in iron, calcium, riboflavin, vitamin B6, vitamin C and phosphorous.

How to Eat
The peel is fine to eat, like a potato, but scrub it well with a brush. It's hard to peel and some nutrients are in the peel anyway. If you're going to boil them, they may quickly turn to mush, so watch carefully because they cook faster than potatoes. Steaming is best, but you can cook with them all the same ways as potatoes. IF you slice it thinly, you can just throw the raw slices in a salad. (which you can do with zucchini and yellow squash too!)

FYI though...they supposedly can cause flatulence, so beware. :)
(but that's what people say about cauliflower and broccoli and such....so you'll just have to try and see)

I tried making a scalloped "potato" recipe using these instead, but I burnt it, so I couldn't tell you if it was good or not. Try these chokes in a recipe and let me know how your experiment goes.

Simple Sauteeing

Sauteeing your vegetables is yummy and provides a lot of variations for simple vegetables. I like to use butter or animal fat (chicken or bacon). But frequently I can just use a little water, without the fat (I do for green beans, corn, edamame, peas...just to warm them up without boiling or frying them.)

This is what Shauna does for her family to always enjoy a new veggie....
1. Heat olive oil or butter in skillet (don't be afraid of a little butter, it's actually not horrible for you unless you always eat a ton of it)

2. Add one crushed garlic clove and stir until you can smell it (just a few seconds)

3. Add either cayenne pepper or crushed red pepper flakes

4. Toss in any veggie you like!

*Shauna says "We've tried this w/spinach, green beans, corn, broccoli & white beans."
*Try variations: add season salt or lemon pepper, instead of the cayenne pepper. Or sautee in some onions too.

Vitamin Basics 101

Here is a quick summary... (for more info, click on "Vitamins" on the right-hand side, under "Other Topics", or visit a comprehensive site:
1. http://www.nutrition-and-you.com/ (click by food source--with pictures)
2. www.everynutrient.com (not as thorough or organized, but you can also look up info by nutrient, while the other site only has info by food source)

The Essential Vitamins & Minerals
There are two types of vitamins, fat soluble vitamins (vitamins which dissolve in fat) which are vitamins A, D, E and K, and Water soluble vitamins which are B complex, C, and folate (folic acid).

The functions of fat soluble vitamins:
1. Vitamin A - Growth, development, enhancement of our immune system, and essential for eyesight (& night vision).
* Deficiency signs - Night blindness, skin problems with an increase in the rate of acquiring infections
* Natural sources - liver, kidney, eggs and fish liver oil.

2. Vitamin D - Important for bone formation, by controlling calcium absorption and excretion. Recent studies show that vitamin D inhibits some forms of cancer growth.
* Deficiency signs - Rickets (disease characterized by deformities in the skeleton -- especially hands, legs and chest bones, and pain in the bones and muscle weakness).
* Natural sources - Cod liver oil, milk, eggs, liver and oily fish.

3. Vitamin E - Works as an antioxidant (protects our tissues from free-radical damage) and has other functions such as improving blood circulation and removing wound scars.
* Deficiency signs - none reported
* Natural sources - wheat germ oil, almonds, sun flower oil and peanuts.

4. Vitamin K - Mostly deals with the blood coagulation process to prevent our body from bleeding to death.
* Deficiency signs - Excessive bleeding or poor blood coagulation action.
* Natural sources - spinach, broccoli, eggs and meat.

The functions of water soluble vitamins:
1. Vitamin C – vital in the formation of several enzymes, absorption of iron, antioxidant function, formation of collagen (leading to healthy skin/joints) and wound healing.
* Deficiency signs - Scurvy (a disease characterized by bleeding from the gums, bleeding from the skin, fatigue and delayed wound healing).
* Natural sources - Kiwi and citrus fruits, guava, mango and broccoli.

2. Vitamin B complex - A complex of vitamins that total more than ten nutrients; the most essential being B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine) and B12 (Cyanocobalamin).
* Functions - These vitamins play an important role in the body's energy production, nervous system, immune system, and iron absorption.
* Deficiency signs - Vitamin B12 anemia (a disease characterized by fatigue, pallor, an increased heart beat rate and lack of energy). Some other signs include emotional disturbance, skin disease, tongue inflammation and hair loss.
* Natural sources - Meat, liver, milk, yeast and its products, nuts and whole grain cereals.

3. Folic acid - Essential in the formation of RNA and DNA.
* Deficiency signs - Megaloblastic anemia (a disease characterized by fatigue, pallor, increased heart beat rate and lack of energy) and possible infertility.
* Natural sources - spinach, Brussels sprouts, green beans and cauliflower.

The Essential Minerals
The minerals are classified into three parts: macro, trace, and ultra trace minerals. The essential minerals which we need to be healthy are calcium, phosphorus, magnesium, sodium, potassium, iron, zinc, and fluorine. The essential trace elements are copper, chromium, manganese, molybdenum, selenium and iodine.

1. Calcium – Involved with bone and teeth formation and nervous system health.
* Deficiency - Leads to stunted growth, increased rate of bone fractures and nervous system problems.
* Natural source - milk.

2. Iron - Helps red blood cell formation.
* Deficiency - Leads to iron deficiency anemia which is characterized by fatigue, pallor, concave nails with white lines and an increased heart beat rate--extreme cases include shortness of breath..
* Natural sources - eggs, meat, liver and fish.

3. Zinc - Essential for growth and development, immune function and wound healing, and increases fertility.
* Deficiency - Leads to skin inflammation, hair loss, sore throat, delayed growth and diarrhea.
* Natural sources - meat, vegetables with leaves, whole grains, milk and eggs.

Trace minerals:
1. Iodine - This is essential for growth and development because it is a component of thyroid hormones.
* Deficiency - goiter (a disease characterized by an enlarged thyroid gland and decreased heart rate).
* Natural sources - milk, sea fish, and iodized salt.

2. Chromium - Assists in glucose utilization by enhancement of insulin action.
* Deficiency - weight loss and an inability to tolerate glucose.
* Natural sources - meat, whole grains and nuts.

Quick look: