Meals with less than 10 ingredients in less than 10 minutes?

I took a collage class yesterday that was great fun and included a delicious lunch with some fabulous women. As it usually does when women, especially moms, are together the discussion led to getting healthy dinners on the table in the midst of our busy schedules. One of the moms wanted meals that are 10 in 10. 10 ingredients or less with less than 10 minutes prep time. My first thought was 10 minutes!, you'll have to sacrifice something with only 10 minutes of preparation. But then I realized the healthy, tasty dinner I had made the night before actually met her criteria.

Getting a healthy meal on the table 7 days a week with her 10 in 10 rule, may be difficult, but doing it for part of the week, with other days having a little bit more time invested is very doable.

Wednesday night I made a simple fish recipe, roasted root vegetables and a salad. The main prep for this meal was cutting all the vegetables, which I'll try to get done as I am talking to my kids about their day. For Thursday night, I used the leftover vegetables and made a roasted root vegetable frittata, which had less than 10 ingredients and took less than 10 minutes to prepare. If you look at this recipe and instantly think there is too much fat in it, please don't fear fat. Fats, say Mary Enig, PhD, "provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes".

Serve the frittata with a nice green salad tossed with a simple homemade dressing makes a balanced meal. Be sure to get your exercise and 8 hours of sleep each day, eat well balanced meals using a variety of foods during the week, drink 1/2 your body weight in ounces of water each day, buy clean (organic, sustainable) proteins, complex carbohydrates and healthy fats and your body will be happy!

Sourcing Real Food - Locavore Thursdays in Clark County

Summer at Dee Creek Farms has been doing a weekly locavore delivery for quite awhile now. She deliveries an abundance of real food to two locations; Salmon Creek (6:00-6:30) and Downtown Vancouver (7:00-7:30) each Thursday. Please read below for ordering information. You can email her at summer@deecreekfarm.com and ask to reciever her weekly notices. I have pasted one below to give you an idea of what she has available. I seem to have a hard time getting to that side of town in the evening. If you are interested in being part of a group that shares driving to pick up please contact me at minda@eatwellbewell.net.

Hey Folks! It feels like it's been forever, and our next stretch is even longer! Remember that we won't have deliveries on Christmas Eve, or New Years Eve. That said, I'll miss you dearly, and will be excited to resume in January, weather permitting.

Also, I have a few boxes of grassfed beef trim/fat/bones that are perfect for broth-making or animal food. Let me know if you'd be interested! The Quiz Results email will probably have a few more goodies, including breads (I hope!), so be sure to keep your eye out for it, and order whatever you'd like by Wednesday late morning, if possible! ~S
*****
Dee Creek Farm Cheeses, from start to finish - (Watch for some interesting Holiday flavors and gift packages coming up!...)
NEW PRODUCT!!!
Goat Milk Caramels in 6 flavors! Buy 5 and receive the 6th for free! Would make a wonderful gift package:
CARAMELS:
Plain & Flavored, 5.0 oz, $5.00 tub. Flavors are: Plain, Chocolate, Vanilla, Cinnamon, Coffee, Rum
CHEVRE:
Original, 4 oz, $5.00 tub
Flavored, 3.5 oz, $5.00 tub. Flavors are: Garlic & Chive, Provence
FETA:
Regular, Fresh, Pasteurized, block or crumbles, 4 oz, $5.00
Smoked, Pasteurized, block, 3.5 oz, $5.00
REGULAR CHESTER (young Muenster-style). Pasteurized milk, washed rind cheese. Mild, smooth, soft and creamy. $1.50 per oz. Vacuum sealed wedges. Apprx $6-9
Eggs, $5/dozen,We will have extra from other farms this week - with almost no eggs from DCF. Our chickens are fed only natural feeds and lots of pasture - you can find lots of info on our poultry-raising on our website. Be sure to recycle egg cartons that you pick up at our deliveries with us!

Grassfed Lamb - from Reister Farms
$8/pkg of feta mint brats (4 to a pkg)
$30 - Individual Pack (1-2 people) includes the following:
1lb. kabob meat, 2 loin chops, 1lb. burger, 1 pkg garlic/feta brats
$65 - Small family size ( 2 to 3 people) includes the following:
1 boneless shoulder roast, 4 loin chops, 1 lbs burger, 1lb. steaks, 1 pkg garlic/feta brats, 2 shanks
$100 - Large family size includes the following:
6 lamb chops, 1 boneless roast, 1lb burger, 2lb lamb steaks, 2 pkg garlic/feta brats2 shanks
This is from Reister Farms in Washougal, and includes USDA processing and packaging. Checks for this will need to be made out to them separately, as possible.

Fresh Persimmons, 2 for $3.00
Straight from Storytree Farm, these Hachiya persimmons are ripe and delicious for your holiday baking.

Fresh Pumpkin Puree, $3.50
Just like Libby's canned (but minus additives, chemicals while growing, and the canning process -- so, basically, completely different!) this puree is made with Storytree Farm's pumpkins, freshly cooked up for your Thanksgiving dinner. Be it for pie, soup, or pumpkin doughnuts, use in place of 'pumpkin' in any recipe. 2 cups per zippy bag. Freezes well, too, for later use.

Raw Local Honey, $7/pint, $12/quart, $18/half-gallon - from Honey House Farm
I will be stopping in to Honey House Farms before Thursday - and will have the pre-promised gallons, as well as any additional orders.

Wild & Naturally Preserved Eats - from Nature's Choice
Mushrooms, Fresh (1/4# bags) -
Shiitake $3.00
Maitake $4.00
Wild Chestnuts $4.00 per 1# bag (fresh, with shell)
Dried, Peeled, Cleaned $7 per 1# bag
Frozen Elderberries $6.00 per pound
Frozen Wild Blackberries $3.50 per pound
From Nature's Choice, a couple-owned business in Vancouver, these wild eats are amazingly well-gathered, fresh, and nutrient-dense!

Granola, $6/bag (1lb.) - made by Summer at Dee Creek Farm
This is made with natural rolled oats, local milk & cream, organic coconut oil, local honey from Honey House Farms, organic cinnamon, and roasted hazelnuts from Columbia Coffee.

Cultures:
Bulgarian Yogurt Starter, $12.00
Piima Yogurt Starter, $12.00
Water Kefir Grains, $17.00 - makes naturally soda (free of high fructose corn syrup!)
Camaldoli Sourdough Starter, $10.00
Julie from Cultures for Health brought us a nice variety of her cultures to share at deliveries. Where I sometimes have cultures available to you, I don't have a lot, and not often. Julie is a great resource for your ferments!

Herbal Tea, $6.50 - from Garden Delights
Set includes 3 of each of the following:
Minty Cocoa - chocolate mint & peppermint
Anti-Achy - lemon balm, lavender, rosemary
Cold Calming - sage, dutch tea thyme, lemon balm, chamomile, marjoram

Herb Mixes, $3.50 - from Garden Delights. Choose one or more: poultry (great for your stuffing!), beef, herbs de provence, veggies & soup, herb dip/dressing, dilly dip/dressing, italian, mexican, seafood, herb butter.

Laundry Soap Kit - $5/each
The kit will make 2 1/2 gallons of liquid laundry soap, made by Kathy. All ingredients & instructions included to make your very own. You just need a pot, a bucket, a wooden spoon, and essential oils if you desire!
*****
Remember that in an effort to be more efficient, and less wasteful, we do not write individual receipts, but instead keep a book. If you specifically want a receipt, please let us know when you place your order, if possible.
Anyone and everyone can order from our deliveries, not just "subscribers" or CSA-ers! To any newcomers on the e-list, welcome! Also rest assured that all farms contributing to our deliveries all meet several standards: chemical-free, sustainable, natural, family farming... If you have questions about any of them, don't hesitate to ask, or check them out yourself!

To order, click here and specify what you would like. (Please email Summer to be on her list and get the links!)
All checks go to "Dee Creek Farm", or bring cash.
**BRING YOUR OWN BAG**
We fill pre-orders first, then its first come, first served!
We do mostly pre-orders at deliveries, rather than Farmers Market style.
Please help us in this by pre-ordering what you can!

WIN FREE FOOD THIS WEEK
How Well Do You Know Your Farm?
What is the fear of chickens called (this is no joke)?
EMAIL YOUR ANSWER!
The first person that emails me the correct answer will win a free mini honey from Honey House Farms, to be redeemed at Thursday deliveries this week. The correct answer will be emailed to our regular DCF e-list Wednesday evening! 1 answer per email address.

Curried Yam Soup Recipe

One of my staples during the winter months is Curried Yam Soup. I'll make various recipes throughout soup season, but the soup I make the most is this creamy, sweet and spicy delicious soup. It is easy to make and freezes well. I usually keep a jar in the fridge and one in the freezer to thaw later.

Ingredients

1 medium onion diced
3 cloves garlic minced
2 T. olive oil
2 large carrots diced
1 T. curry powder
1/4 t. red pepper flakes
3 large yams peeled and cubed
1 quart vegetable stock
1 1/2 T. fresh ginger minced
1 C. coconut milk

Instructions

Sweat the onions, garlic and carrots with the olive oil in a 2 quart stock pot. Once the onions become a bit translucent and the carrots soften, add the curry powder, red pepper flakes and ginger. Stir and heat through. Add cubed yams and 1 quart of vegetable stock. Add water if necessary to completely cover the yams. Bring to a moderate boil and reduce t simmer. Continue to simmer, covered, until yams are tender. Remove soup from heat, add coconut milk and blend with a hand blender until smooth, or transfer to a food processor or a blender and puree until smooth.

Hot Chocolate!

Brrrr! It is cold outside, which means hot chocolate season is here. It is nice to see a trend of real hot chocolate coming back. If you haven't yet emptied your pantry of Swiss Miss or other package mixes that you stir with hot water, do yourself and your family a favor and go toss the packages in the trash right now. Gone will be the trans fat, modified whey, artificial flavors and other non-food ingredients that compromise your health. Make your own hot chocolate on the stove top with organic whole milk and your taste buds will be amazed. We typically use Ghirardelli's Sweet Ground Chocolate, my kid's favorite. If I treat myself to a cup of hot chocolate, I'll use Green and Black's Organic Cocoa Powder. I mix it milk and sugar to taste. If you have other brands you like or recipes for real hot chocolate, please share them.

Healthy Nutrition Bars

I receive various nutrition/wellness newsletters and one that always has great information is from Sunshine Wellness in Santa Barbara, CA. I am quite impressed with the business that Betsy Markle, R.D. operates, helping her clients become well through nutrition. One of her current newsletters had some really good information about nutrition bars, which she has allowed me to share with you. Some of the following information may not be applicable to our area and certain stores in various regions do not carry all the same products. Unfortunately, Trader Joe's has stopped carrying Organic Food Bars. But you will be able to glean some useful information from Betsy at Sunshine Wellness,

As a Registered Dietitian, I usually recommend my clients eat real whole foods and small frequent meals throughout the day. Unfortunately this is not always possible. Most people resort to processed quick foods and tend to eat larger meals due to their busy schedules. Many clients ask me if bars are ok to use on the go. My answer is yes, but since there are so many unhealthy bars out there, it's essential to read ingredients and labels to pick a good bar. Lucky for you, I just came from Whole Foods, Trader Joes, and Costco and have picked my "Nutritionist Approved Bars". If you already have a favorite bar, read my guidelines to see if it fits my "Nutrition Criteria for a Healthy Bar".

Nutrition Criteria for a Healthy Bar

1. First look at its ingredient list to make sure that it is filled with wholesome ingredients that you can pronounce.
2. Avoid Soy Protein Isolate! It is a highly processed and a cheap protein source that causes unwanted hormone imbalance in your body.
3. Next look at the nutrition facts. When evaluating energy bars, the two main areas that I examine are the grams of protein and sugar. In one bar, I aim for >5 grams (approximately 1 oz) of protein and <15 grams of sugar.
4. I rarely read calorie levels because the purpose of an energy bar is to stabilize your blood sugar between meals. When this is achieved, you feel content and your cravings are under control so you can make good decisions. This is done through proper balance of carbohydrates and protein, not calorie control.

My Nutrition Criteria is tough to meet. Listed below are all bars that met my criteria or came close (in order from best to ok). To be honest, I was unable to taste them all, so please email me your feedback!

Nutritionist Approved Bars
- Mrs. Mays Bars and Crunch Mixes
Sold at Costco (reasonably priced in bulk)
Pros: It is the lowest sugar bar on the market and it still tastes good. Most of their bars and crunches contain 1 oz of natural protein.
Cons: None

- Nutiva Bars
Sold on my Website and Whole Foods
Pros: It has over 1 oz of natural nut protein and all wholesome ingredients.
Cons: It meets my criteria, but is a little high in sugar.

- Ultra Lean Gluco Support Bars
These are my favorite Gluten & Dairy Free bars on my website (Chocolate, Chocolate Mint, and Crispy Rice)
Pros: They contain at least 2 oz of pure rice protein so they can hold you over for a few hours. They also contain lots of vitamins and minerals.
Cons: They meet my criteria, but they are a little high in sugar (at least it is a low glycemic sugar source).

- Organic Food Bar
Sold at Trader Joes, Whole Foods, and Lazy Acres
Pros: It contains wholesome ingredients and they also carry a raw bar with lots of sprouted ingredients. Most of their bars contain 1-2 oz of natural protein.
Cons: Too much sugar (around 20 grams).

- Lara Bars
Sold at Trader Joes, Whole Foods, and Lazy Acres
Pros: They usually contain only 3 natural ingredients.
Cons: This line of bars is usually low in protein and high in sugar.

- Pure Organic Bar
Sold at Whole Foods
Pros: It contains natural ingredients and 1 oz of protein.
Cons: Too much sugar (17 grams)

- Greens+ High Protein Bar
Sold at Whole Foods
Pros: It contains an antioxidant greens mixture and 2 oz of whey protein.
Cons: Too much sugar (18 grams)

- Raw Revolution Organic Live Bar
Sold at Whole Foods
Pros: It contains live sprouted ingredients and 1 oz of protein.
Cons: Too much sugar (19 grams)

Betsy's criteria for a healthy bar is spot on. In my workshops I usually mention Soy Protein Isolate as something to avoid, actually any ingredient in a food product that you cannot buy yourself at the grocery store should be avoided.

Happy Thanksgiving!

The kids will soon be home from school, starting their five day Thanksgiving break, and the excitement of a holiday dinner with relatives is in the air!

Being that most of us will be eating Turkey this Thursday I thought I'd share with you an e-mail I received about the health benefits of Turkey. Each week I receive an e-mail from World's Healthiest Foods, http://www.whfoods.com/, highlighting a different food. The website and newsletters has a wealth of nutritional information, so I'd encourage you to at least bookmark the site or sign up for the newsletters.

From the newsletter this week:

Did you know that a 4-ounce serving of turkey breast contains only 1 gram of fat and is the leanest type of meat you can include in your diet? By including a serving of turkey as part of your Healthiest Way of Eating, you will be fulfilling 65% of your daily value for protein! Protein is a key building block not only for structural tissues, but also for immune defense cells, and it is involved in just about every other physiological function in your body. Turkey also provides 47% of the daily value for selenium (a powerful antioxidant co-factor that helps protect against the damage to cell structure and DNA caused by free radicals), as well as many of the B vitamins, which are essential for energy production. So, sharing your Thanksgiving meal with family and friends also means sharing a wealth of health-promoting benefits with those you love!

Happy Thanksgiving! Enjoy your turkey, and don't forget to get your fill of the non-starchy vegetables!

What is in Your Yogurt?

Yogurt is a great snack or part of a meal, IF you are careful about which kind you put in your shopping cart. I can never say it enough, you must read labels! Yogurt can be beneficial to our digestion and immune system when we choose the right product.

First, make sure the yogurt you are buying contains live cultures such as, L. casei and L. acidophilus. Look for "live cultures" on the packaging. If the container says "heat treated after culturing" do yourself a favor and put it back on the shelf. The manufacturers will heat treat the yogurt to prolong the shelf life. The process of heat treating yogurt can denature lactase enzymes and destroy live cultures. The lactase enzymes are important for digesting lactose, the milk sugar in the yogurt.

But what else is lurking in your yogurt? Upon reading the labels you will find a majority of yogurts contain high fructose corn syrup. Ideally, the yogurt should contain no added sugars. Avoid those products with artificial flavorings and colors. Recently I looked at a yogurt containing carmine, which turns out to be pigment from dried bugs. Yes, a "natural" coloring, but I think most of would rather not ingest bugs! The Yoplait brand has many varieties and they each have at least one of these undesirable ingredients.

Rather than buying the flavored and sweetened yogurt, try switching to an organic plain whole milk yogurt, like Nancy's (this brand can be found at New Seasons, Whole Foods and Azure Standard), and mixing it with the berries that are now in season. Sprinkle a little granola on top, and you've got yourself a delicious snack filled with nutrition that will truly do your body good! You will also find a decent selection of plain organic yogurts at Trader Joe's.
One last thing to think about: the fat free yogurts with sugar added can cause blood sugar spikes (increasing the likelihood of fat being stored in your body rather than being burned by your body). The whole milk yogurts eaten with fresh berries will keep your blood sugar even, reducing insulin surges. The milk fat will also satiate your appetite and there is nothing to fear of the fat as long as it is organic and eaten in moderation. Eating the yogurt with the fat and only the naturally occurring lactose sugars, as nature intended, keeps our insulin levels steady for good health.

Azure Standard

I have mentioned Azure Standard in previous blogs, and thought it might be a good idea to elaborate on how to order from Azure.

Azure Standard, is a food distribution company located in Dufur, Oregon. They specialize in natural, organic, earth-friendly foods and products. They deliver directly to customers, buying clubs and retailers by semi truck and UPS.

You can order pretty much anything from Azure; produce, dairy, nuts, bread, dried fruits, flour, etc. They carry a lot of the brands you will find at Whole Foods or New Seasons. If you currently shop at WinCo or Safeway you won't see much of a savings shopping at Azure, but you will get a better quality product. If you currently shop at Whole Foods or New Seasons you will save some money, especially if you buy cases. Products periodically do go on sale. A new sales catalog comes out every two months.

You can order from Azure at anytime. They will ship non-perishable items via UPS. If you'd like to order perishable or frozen items, or not pay for shipping you can order for delivery (or drop). The drop point must have a minimum group order of $550. Paula Clark and I run a drop out of Camas Friends Church in downtown Camas, on the C-1 and D-3 routes. We have a large group and meet our minimum for every order. To join the Azure drop you will need to:

1. Create an account with Azure at http://www.azurestandard.com/. They will mail you a schedule of deliveries (our deliveries for C-1 and D-3 come in one day earlier than the schedule states).
2. Send an email to minda@eatwellbewell.net and request to be added to the azure list. I send out email reminders a few days before the order is due and another one with the time of delivery. 
3. Place your order on Azure, using drop point number 519577. At the checkout you will pay for your order using a credit/debit card or COD. 
4. Watch your emails the day of delivery, as I'll be emailing those that ordered the delivery time. The driver calls me approximately 2 hours before he will arrive. Currently both of our drops are in the evening.
5. Show up at Camas Friends Church, 1004 NE 4th Avenue, Camas 98607, on time to help unload the truck and take your order home.

A few things to be aware of:

• Once your invoice is pulled at the warehouse you can view it online (under your name on the left side of the website) and see what items actually shipped (items that are out of stock will have a zero in the total column).
• Azure does not track backorders. If you want to order an item that didn't ship, you'll have to put it on your next order. 
• Every now and then you may get charged for something you did not receive. In that case you need to call Azure and they will credit your account. Not your credit card, but your azure account.
• Your non-perishable and refrigerator items come in a box labeled with your name. The frozen items will come in a box containing all frozen items from our order. So if you have frozen please don't leave until the frozen box(es) have been unpacked. 
• If you would like to order but cannot be here for delivery, please arrange with someone to pick up your order. 
• If you'd like to share a case, please feel free to send an email asking if anyone would like to share.
• If your individual order is less than $50 you will be charged a $5 handling fee.

Nutrient Dense Breakfasts

Breakfast is my favorite meal of the day. Maybe it is because I am breaking the fast of the previous 12 hours, and I am really hungry. Or because I love breakfast foods in general, especially farm fresh eggs.

Here are some of my favorite nutrient dense breakfasts:
Oatmeal - My all time favorite that I could eat every day. I purchase organic steel cut oats in bulk from Azure Standard, and mix in peanut butter, cinnamon, ground flax seeds and raisins. Sometimes I'll put in some molasses, maple syrup or raw sugar.
Poached Eggs - My favorite way to eat poached eggs is on either toasted multigrain and seed cereal or Grandma's Grain Recipe. Take the time to seek out farm fresh eggs - the nutrition and flavor of eggs from chickens eating their natural diet of bugs and grubs does not compare to store bought eggs.
Teff Cereal - Teff is the world's smallest grain, with a bit of a nutty flavor and high in fiber, protein, and minerals such as calcium, copper, and iron this is an excellent choice to start of the day. I mix the cooked cereal with some banana, chopped pecans, cinnamon, some flax and raw milk for a yummy breakfast. You can use any leftover cooked teff and mix with cocoa powder, vanilla and maple syrup to mix up some chocolate pudding. The recipe can be found on Bob's Red Mill Whole Grain Teff package.

Do you have a favorite breakfast to share?

Connecting with Nature

A plant is a beautiful gift the earth gives to us - a seed, nourished by the soil, sun and water, creates food to nourish us. When we cherish these gifts from the natural world, by eating fresh, organic fruits, vegetables, nuts, seeds and legumes, we give ourselves the gift of good health. The nutrients from the plants that nature gives us (vitamins, minerals, phytochemicals, antioxidants) translates to magnificent bodies that function optimally and shine radiantly; clear, smooth skin, shiny, thick hair, strong nails, a bright spirit, energy, and focused, sharp minds.

The beauty of the natural world will be mirrored in our health and our spirit, if only we remember to connect with it. Spending time in nature appreciating the quiet, stillness and breathing fresh air is good for our soul and eating foods from healthy soils, in whole forms as natured intended is what makes our bodies alive, healthy and radiant.

Camas Healing Arts

The fall Camas Healing Arts Series is focusing on women's health. There are 3 parts left.

Nov 7 Chinese Medicine, Acupuncture and Women's Health: Diane Wintzer www.wintzeracupuncture.com/
Discover how Chinese medicine, including the use of herbs and Acupuncture, can support your general health through all of the phases of life. Learn what you can do at home to support your personal healing process.

Nov 14 Put Yourself First For A Change, Superwoman!: Geoff Walker
http://www.healingearthcamas.com/
Women make 90% of the decisions about our families' diet, communication, and self-care.
Feel overwhelmed? Put the skills from this series into practice - and learn new ones to
reduce your load!

Nov 21 Hormones 101: The Basics: Kathleen Hensch-Fleming, CNM, MN, ARNP, Menopause
Clinician, Pacific Midwifery Service
http://www.pacificmidwifery.com/
Your body needs hormones for metabolism, energy, movement, clear thinking and digestion.
As women, we will explore how hormones work in a women's body... those produced by your
body, and medications that we take to regulate them. We'll talk about periods: heavy,
irregular, crampy; moodiness; weight gain; decreased libido; menstrual migraines; acne;
contraception; infertility; puberty and menopausal symptoms. Join me and bring questions.

For information contact Paul Cheek via email at cha@camashealingarts.com or call 360.834.5994.

How to Host a Soup Swap

Soups are a great way to nourish, comfort and warm ourselves during the fall and winter months. Homemade soups are packed with lots of nutrients. Whether making a creamy soup or chunky stew the options for nutrient dense soups are endless; winter squashes, kale, carrots, yams, beans, onion, garlic, chard and mushrooms all provide vitamins, minerals and phytochemicals for strong immune systems and healthy bodies. Not to mention great taste and flavor!

A great way to get a variety of soups without making them all is to host or attend a soup swap. They are fun and easy to do. Simply, pick a date; invite your friends, instructing them to:
• Choose their favorite soup recipe and email it to you a few days before the swap. If you receive a duplicate you might want to let them know, giving them the option to make another soup, so there is more variety at the swap.
• Fill their containers with 4 cup servings of the soup. The soup should be cooled before going into the containers - especially if storing in a plastic container. A quart size mason jars work well as long as you leave 1/2-1 inch at the top for expansion.
• Label the soup. They can bring the soup frozen or if they have just made it, the person receiving the soup can then freeze.
• Bring about four containers of soup to trade. If you come with four containers you'll leave with four, come with three leave with three.
• You may want to direct them to this link for more information on freezing soups - there is a reheating section that talks about the challenges of freezing cream, pasta and potatoes.

It is a nice idea to compile the recipes into one document, emailing to the group, so everyone has the recipes.

For those of you in the Clark County area, I will be hosting a soup swap on Thursday, November 12th from 11:30am to 1:00pm. In addition to swapping soups, soup will be served for lunch. Please feel free to bring some bread, muffins or whatever you desire to share (it is not necessary though). In addition to swapping soup and eating some lunch I am sure food, cooking, health or nutrition will be a part of the conversation. If you would like to attend, please RSVP to minda@eatwellbewell.net or 360.904.0678.

Continental Breakfasts

This morning I entered the "breakfast room" at the hotel we stayed at in Federal Way, knowing choices for healthy continental breakfasts are always limited. Walking past the waffles, syrup, muffins, jam, biscuits, danishes, cereals, bagels, toast and juice bar I thought, this isn't breakfast but a sugar fest. Alas, beneath some chrome domes were some scrambled eggs and a frittata dish. It was nice to see a couple protein choices amongst all the refined carbs - foods that spike your blood sugar, and then within an hour or two (depending your bodies' ability to manage blood sugar), your blood sugar plummets and you may experience low energy, fogginess, hunger or many other reactions associated with low blood sugar.

My daughter plays on a premier soccer team for WSA. We had a game Saturday and Sunday in the Seattle area, thus the hotel stay. Another mom commented to me that she was glad we were playing the higher ranked team on Saturday vs. Sunday as she thinks the girls do not play as well after a night of sleeping in a hotel. And sure enough, their performance today was not up to par. I am beginning to think it isn't how they sleep, but the continental breakfast they are eating two hours before game time.

To maintain stable blood sugar levels (between 90-100mg) it is best to eat meals that consist of a balance between healthy fats, clean proteins and complex carbohydrates. The majority of foods at a continental breakfast are refined carbs, with very little protein. The girls didn't stand much of a chance of performing their best on a soccer field two hours after their high sugar meals.

Hotels with continental breakfast have become the norm in most hotels these days. Guests love the fact they don't have to go out and buy breakfast. But take a minute and really think about the foods you are eating from continental breakfasts and how your body reacts to them. It may be free dollar-wise, but health-wise there is some cost.

Nut Butters

Eating a variety of nut butters, rather than eating Peanut Butter consistently, will give you more nutrition, as each nut has a variety of vitamins and minerals. Walnuts are high in Omega-3s, Peanuts are known for their Niacin (Vitamin B) content, and Almonds are a great source of Vitamin E.

To make your own nut butters, simply toast your nuts of choice (one type or a combination) in an over for about 20 minutes at 275 degrees. Straight from the oven place them in a food processor and run until smooth, occasionally scraping down the sides of the bowl. Delicious, economical and healthy!

Sourcing Your Nuts: http://www.azurestandard.com/ has raw, organic nuts at good prices.

Snack Ideas: apple slices with almond butter, sprouted grain english muffin with walnut butter, bananas with peanut butter.

Eggs, a perfect food

Sometimes you learn something new that is so basic and easy you wonder why you haven't learned it a long time ago. Little things that make your life easier. Like peeling hard boiled eggs! I like to make egg salad, or have hard boiled eggs in the fridge. Eggs are a great protein snack (see below). But they sure can be a pain to peel. Someone recently mentioned to me that she steams eggs to cook them, rather than boiling. For 22 minutes. I tried this today and it worked like a charm.

Thanks Rebecca!

This information came from Rick Wilkes at http://www.thrivingnow.com/:

*Eggs have only 75 calories, 5 grams of fat, and no trans-fat. They are high in protein and contain 13 essential vitamins and minerals.

*A University of Washington study concluded that people with and without high blood cholesterol levels are better off if they eat two eggs a day. Eggs contain gthe "good fats" that are heart-healthy.

*Eggs are rich in the nutrient lutein. This nutrient protects agaisnt thickening of the arteries. The Los Angeles Atherosclerosis Study found that the more eggs their subjects ate, the better their arteris looked. One egg has more lutein than a large serving of vegetables.

*Aside from being an inexpensive and top-quality source of protein, eggs are filling. you can satiate your appetite and help your brain focus by starting each day with a couple of eggs.

Camas Health Fair

It was a beautiful day for the Camas Health Fair, this past Saturday, that was held in conjuction with the Camas Plant and Garden Fair. Thank you to those of you who stopped by my booth. It is always good to see old friends and meet some new ones. If you are considering hosting a workshop for your friends and family, please contact me if you have any questions.

I had one friend come by and the discussion of breakfast came up. She told me her typical breakfast is cereal ranging from Total to Captain Crunch. A simple remedy to store bought breakfast cereals (which either have too much sugar or the vitamins are fortified, i.e. synthetic versions of the real vitamns stripped from the grain to prolong shelf life) is making your own granola.

Granola is made by mixing oats with a combination of seeds and nuts, and sometimes coconut, then stirred with a sweetner and oil. Once this mixture is baked in the oven at a low temperature you can mix in a variety of dried fruits. They are endless combinations and variations which is why it is so much fun to make your granola. Your kids will love it! Here is a basic recipe to get you started:

Hollyhock Granola

6 cups rolled oats
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1/2 cup pumpkin seeds
1/4 cup unhulled sesame seeds
2 tsp cinnamon
2/3 cup sunflower or safflower oil
2/3 cup honey
2 tsp vanilla

Preheat oven to 250 degrees.
1. In a large bowl, combine all the dry ingredients.
2. In a sacuepan, heat the oil and the honey at low heat until the honey melts. Don't allow the honey and oil to boil. Take the honey and oil off the stove and add the vanilla. Pour this mixture over the dry ingredients and toss them well until the granola is shiny and well coated.
3. Spread the mixture onto 2 baking sheets and bake until golden, stirring every 20 minutes. It takes about an hour to bake at 250 degrees and less time a a higher heat. The granola may still be slightly soft when it comes out of the oen but it will crisp up as it cools. Cool completely before storing in an airtight container.

Variations - try different combinations of the following ingredients:
Seeds: Flax, sunflower, pumpkin, sesame
Nuts: Almonds, pecans, cashews, walnuts, hazelnuts
Sweetners: Honey, maple syrup, brown sugar
Spices and Flavorings: Cinnamon, vanilla, nutmeg, orange zest
Dried Fruit: Apricots, cherries, cranberries, raisins, pears and/or prunes - cut larger fruit into bite-size pieces

Welcome!

Welcome to Eat Well Be Well's blog. You will find all sorts of inspiration on this blog to eat well. Whether it is education about nutrient dense foods or recipes or events or simply parts of my story I hope you will be motivated to join me in shifting our country from a fast food culture to a real food culture.

Toasted Multigrain and Seed Cereal

Last summer for our family vacation we spent a week at an organic farm in Canada. The kids fed the chickens, sheep and enjoyed picking vegetables for our dinners. We all loved hiking, canoeing and kayaking - Quadra Island is a beautiful and peaceful part of Canada.

One morning we had a delicious breakfast with the owners. After commenting on the wonderful cooking, Geraldine shared with me one of her cookbooks, Hollyhock Cooks. Hollyhock is a resort on Cortez Island, just north of Quadra. My dear husband gave me a copy of the cookbook for a Christmas gift. One of my favorite recipes from the book is the Toasted Multi-grain cereal.

This recipe has lots of good nutrients and protein. Oatmeal, brown rice cereal and other hot cereals are nutrititious but are lower in protein. This breakfast cereal with the almonds, pumpkin seeds and quinoa has a good amount of protein, giving you a decent balance of protein, carbs, and fats. That balance is important for every meal and snack, but especially for breakfast. You can add some butter, or sliced avocado or a poached egg before serving. Yum!

Toasted Multigrain and Seed Cereal from Hollyhocks Cooks

1/2 C. whole almonds
1/2 C. whole pumpkin seeds
1/2 C. quinoa
1/2 C. millet
1/2 C. brown rice
1/4 C. unhulled sesame seeds
1/4 C. flax seeds

In a large cast-iron skillet, toast the almonds and pumpkin seeds until the seeds begin to brown and pop. Add the remaining whole grains and seeds and continue to toast for another 15 minutes. They should all snap and pop. Continue to stir. Remove from heat and allow the mixture to cool completely before mixing in a food processor for 20 seconds or so. It’s nice to keep some of the grainy texture, so don’t mix it for too long. This is the base to make your own hot multigrain cereal It will keep in a sealed jar in a cool dry spot for up to 1 month. Any longer and it should be kept in the refrigerator or freezer. To cook the cereal, bring 2 cups of water to a boil in a small saucepan. Add 1 cup of the dry cereal, cover and reduce to a simmer for 20 minutes. Stir occasionally. Serve hot.