Sprouted Lentil Burger

Wed, 20 Apr 2011 15:19:18 -0400

These are my current favourite burger patty and I make them often. They are delicious served in a collard wrap  (as shown in the photo above) or romaine leaf. They are much like a falafel when done and work nicely in a pita with sprouts and avocado. My picky eater likes these served in a pita with a bit of romaine.

1-1/2 cups dry green lentils, soaked and sprouted for 1-1/2 to 2 days   (will make approximately 4 cups or more when sprouted, sprouts are ready when 1/4” long)
3 tbsp oat flour (or other flour), optional
1/4 cup coconut oil or olive oil
1/2 cup fresh cilantro, chopped
1/2 cup red onion, chopped small
1-1/2 tbsp dijon mustard
2 tsp dry oregano
1 tsp dry marjoram
1/2 tsp chili powder
pinch of cayenne
3/4 tsp celtic sea salt

Grind sprouts in a food processor. Add the rest of the ingredients and whir a few times to combine and chop a bit further. Work into a manageable dough, adding a bit more flour if necessary. Drop with a large ice cream scoop or  ¼ cup measure onto a parchment or silpat lined or greased cookie sheet and smooth down into a patty shape with your hand or the back of a spoon. Bake at 300F for 25 minutes or until slightly firm.

Copyright © 2011 Feeding the Whole Family

My Favourite Superfoods

Wed, 20 Apr 2011 15:19:18 -0400

You can take your nutrition to the next level by adding in these nutrient-packed superfoods. There are many wonderful superfoods out there, these are just my personal favourites.

1. Herbal Infusions (my favourite is Oatstraw)
Herbal infusions are potent, mineral-rich water-based preparations. They are superb for extracting the nutrients and medicinal properties of dried herbs. For example, just one cup of oatstraw infusion conains 300mg of calcium and is a superb tonic for the nervous system. They are different from a tea because they are made using larger amounts of herbs and are steeped in an air-tight container for at least several hours. You can drink them at room temperature, reheated, or have over ice. They can also be used externally as skin washes, compresses, douches, sitz baths, or poultices. Quart size canning jars are ideal to use because they rarely break when you pour boiling water into them as long as they are at room temperature when water is added. They also allow for a tight seal. Common herbs used for nutrient-rich infusions are Oatstraw, Nettle, Red Clover Blossoms, Comfrey Leaf and Raspberry Leaf. I get my herbs from Judy’s Herbs in Ottawa: www.earthmedicine.ca, or you can also find them at one of the larger health food stores around. Nature’s Emporium has a good supply of Oatstraw and Nettle.

Preparation Using Dried Leaves:
Put 1 ounce (a large handful or approx. 1/2 cup) of dried leaves into a quart jar and fill the jar with boiling water. Screw the lid on tight and let steep for 4 to 8 hours (overnight works well). Strain out plant material. Reheat but do not boil, or enjoy over ice or at room temperature. Check out Susun Weed’s You Tube demo here for more information on how to make these nourishing tonics: http://www.youtube.com/user/wisewomantradition

2. Spirulina
This tiny aquatic plant offers 60% all-vegetable protein, essential vitamins and phytonutrients such as the antioxidant beta carotene, the rare essential fatty acid GLA, sulfolipids, glycolipids and polysaccharides. It is easy-to-digest so nutrients are absorbed quickly. Spirulina is the world’s highest protein food with all the essential amino acids. Spirulina is rich in iron, magnesium and trace minerals, and is easier to absorb than iron supplements. It is also is the highest source of B12, essential for healthy nerves and tissue, especially important for vegetarians. Taken in the morning, Spirulina will help to balance blood sugar all day. Spirulina can be taken as a supplement or mixed in your favourite smoothie or cereal. It has a very pleasant flavour.

1. E3Live with BrainOn
E3Live is 100% Aphanizomenon flos-aquae blue-green algae (AFA for short) that is an all-organic wild-harvested aqua-botanical considered by renowned health authorities to be nature's most beneficial superfood. E3Live with BrianOn is enhanced with PEA (also called the love chemical) and is a naturally occurring extract that promotes clear thinking and focus to give you optimal cognitive function. Physiologically, E3Live helps restore overall body/mind balance in numerous ways. Its field of action simultaneously includes the immune, endocrine, nervous, gastro-intestinal and cardio-vascular systems. Nutritionally, E3Live provides 64 easily absorbed vitamins, minerals and enzymes and has more biologically active chlorophyll than any known food. It is the most nutrient dense food known to mankind. E3Live is a gift of nature. Buy it frozen, defrost overnight in the fridge and then pour into ice cube trays. You can simply pop a cube in your morning water and let it defrost at room temperature.

4. Bee Pollen
Bee pollen is often referred to as nature’s most complete food. It is high in protein, vitamins, minerals and enzymes. Human consumption of bee pollen is praised in the Bible, other religious books, and ancient Chinese and Egyptian texts. It has long been prescribed by traditional health practitioners-including the father of Western medicine, Hippocrates, for its healing properties. Bee pollen rejuvenates your body, stimulates organs and glands, enhances vitality, and brings about a longer life span. Bee pollen's ability to consistently
and noticeably increase energy levels makes it a favourite for many world class athletes and those interested in sustaining and enhancing quality performance.

5. Extra-Virgin Coconut oil
The many benefits of coconut oil are finally reaching the mainstream. Benefits like: promoting your heart health; promoting weight loss when and if you need it; supporting your immune system health; supporting a healthy metabolism; providing you with an immediate energy source-great for athletes; helping to keep your skin healthy  and youthful looking; supporting the proper functioning of your thyroid gland; tastes great and adds enhanced flavor to food; also an excellent skin lotion.

6. Tocotrienols (Rice Bran Solubles)
Containing vitamins, minerals, and essential fatty acids necessary to enhance health, Tocotrienols are a potent source of vitamin E and a rich source of B vitamins.This is the most potent form of antioxidant vitamin E available. Tocopherols are rather abundant in nature, but Tocotrienols are rare. Adds a delicious creamy texture to smoothies.

7. Chia Seeds
White chia (also called Salba® and Salvia) is the richest whole food source of Omega 3 fatty acids and fibre found in nature. Every serving (12 grams or approximately 2 flat tablespoons) of Salba® provides over 2,400 mg of Omega 3s, over 4,500 mg of dietary fibre, with less than 0.5 net carbohydrates per serving. Gram for gram, Salba® provides six times more calcium than whole milk, three times more iron than spinach, and fifteen times more magnesium than broccoli. Wow! Chia expands to 9 times its size when mixed with another liquid, and takes on the flavour of what it is being mixed in. It is very filling and satisfying. Note black chia seeds are also very nutritious, however, the white ones are apparently better for you. Black chia seeds can be found in bulk in health food stores for approximately one-quarter the price of the white ones.

8. Goji Berries
Goji Berries are reported to contain 18 amino acids (six times higher than bee pollen), more beta carotene than carrots, more iron than spinach, and 21 trace minerals. Goji Berries also contain vitamin B1, B2, B6, and vitamin E (rarely found in fruits) and are 13% protein! This bright red berry also contains many complex compounds, phytonutrients, and has anti-fungal properties, which explains in part, the incredible health benefits being experienced by people today. The Goji Berry also contains extremely high levels of antioxidants. It is quite possibly the highest antioxidant food on earth. Goji Berries have been used in Tibet for at least 1,700 years and Tibetan medicine includes these berries in the treatment of kidney and liver problems. They are also used in Tibet to lower cholesterol, lower blood pressure, and cleanse the blood. The dried berries are mildy sweet and are best reconstituted in water first before eating.

9. Hemp Seeds
One of the most important features of hemp seed is that is a superior source of easily digested protein. It
also contains a wide variety of minerals and vitamins, but its most distinctive property is that it provides both omega-6 and omega-3 essential fatty acids, or EFAs. What makes these essential oils crucial is that they are not manufactured in the human body, and must be consumed as food. Hemp has an optimal ratio of these two fats at 3:1. Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control.

10. Kelp, dulse and other sea vegetables
Kelp, Dulse and other sea vegetables surpass most land plants in nutrient diversity and mineral content. Most crop fields are deficient in trace minerals but the oceans still contain all the minerals needed for human health and the sea plants are able to convert these minerals into an easily absorbable form in their cells. Sea vegetables are alkalizing and a great source of protein, vitamins and minerals. Kelp is especially iodine-rich making it an important nutrient to include the diet for optimum thyroid health.

11. Turmeric
Millions of people use turmeric on a daily basis in their lives today. In India alone, up to 500 million people use this healing herb in one form or another every day. Turmeric boosts your antioxidant protection against free radicals; Helps promote your healthy skin; Supports your overall eye health; Provides you with immune system support; Aids your skeletal system and joint health; Encourages healthy liver function; Helps you maintain healthy cells with support against free radicals; Balances the health of your digestive system; Aids you in support of healthy blood and your circulatory system; Helps you maintain normal cholesterol levels to support your cardiovascular system; Assists your neurological system's healthy response to stress; Promotes a healthy female reproductive system; Helps you maintain blood sugar levels already within the normal range; And more... You can add it to your smoothies, soups, cereal etc. It has a mildish flavour and is not too noticeable if you do not add too much at one time.

12. Black Sesame Seeds
In traditional Chinese medicine, black sesame seeds and are associated with the Kidney and Liver meridians. They function to tonify the blood, moisten the intestines, and help build the spirit. Black sesame seeds are
an extremely good source of calcium; studies have shown that one gram of seeds contains approximately
85 mg of calcium. Black sesame seeds also have high amounts of protein, phosphorous, iron and magnesium. Black sesame seeds have been used to help patients recover from serious illnesses and fevers, treat constipation and promote regular bowel movements. Some practitioners recommend using black sesame seeds to keep a person's hair looking rich and dark.

13. Cinnamon
Would you believe that a mere teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese? It’s true. In traditional medicine, cinnamon has been used for digestive ailments such as indigestion, gas and bloating, stomach upset, and diarrhea. It has a mild anti-inflammatory effect and has anti-fungal properties as well.Several studies have shown improved insulin sensitivity and blood glucose control by taking as little as one-half teaspoon of cinnamon per day. Improving insulin resistance helps with weight control as well as it decreases the risk for Type 2 diabetes and heart disease. Along with the improvement in blood sugar, these studies have documented improvements in triglycerides, blood pressure, and LDL cholesterol as well. Cinnamon also tastes great, add it to your meals often for great health benefits.

14. Sprouts
The main benefit of sprouting is that it takes a seed or nut in the dormant state and brings it to life. During the sprouting process new and higher quality proteins and other nutrients are produced. Tests have shown that the nutrients in seeds and nuts are anywhere from 50% to 400% greater after sprouting or soaking. For example, millet and wheat contain over 5 times the vitamin C when sprouted and the vitamin B content grows substantially as well. In addition to the significantly higher nutritional value, sprouts are highly digestible. Because sprouts are living, growing food sources, they have a rich supply of enzymes. This quality makes sprouts easily assimilated and metabolized by the body. Sprouts are a powerhouse of nutrition and are in a form that your body can easily utilize. By sprouting seeds, grains and nuts you end up with a whole food that contains an even richer source of high quality protein. Another benefit to sprouting seeds and nuts is that it removes the enzyme inhibitors. Enzyme inhibitors are those chemicals in nuts and seeds designed to preserve the life force within, keeping it in a dormant state until it is ready to bring forth the plant or tree within.

15. Aloe Vera Juice
The brand that I use Is George’s. If you can’t find it in your health food store ( get mine at Nature’s Emporium in Newmarket), order a supply online. George’s is the best tasting Aloe Vera Juice that I have ever had! It tastes like spring water, making it very easy to drink. Aloe vera juice is said to be one of the finest body cleansers, gently cleaning unwanted matter from the stomach, liver, kidneys, spleen, bladder, and is considered the finest, known colon cleanser. An excellent internal tonic for energy and well being Aloe juice may add greatly to the strength of the digestive tract, skin, and overall good health and happiness. It is used as an anti-inflammatory and may be taken internally as a remedy for all kinds of digestive complaints.

16. Berries (of all kinds)
Berries of all kinds are loaded with fiber, and they top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs. We become more susceptible to the damaging effects of free radicals and inflammation as we age. Berries help prevent those effects by turning the inflammation signals off, making them an ideal part of our diet. To get the optimal health benefits of berries, eat fresh, frozen or dried berries every day.

Copyright © 2011 Feeding the Whole Family

Cultured Beet Salad

Wed, 20 Apr 2011 15:19:18 -0400

Serve this yummy dish on crackers or toast or on its own as a salad.

1 to 2 cups cultured beets or other fermented vegetables
1 to 1-1/2 cups cooked chickpeas
1 large avocado or more diced
3 tbsp fresh dill or 2 tsp dried
1 tsp dijon mustard or more to taste
5 + drops of stevia extract or use maple syrup to sweeten
Optional: add 1/2 to 1 cup cooked sweet potatoes

Serve on a bed of lettuce if desired

Mix together all ingredients in a medium to large bowl. If the cultured vegetables do not have enough liquid in them then add a couple of tablespoons of apple cider vinegar to taste.

Copyright © 2011 Feeding the Whole Family

Yummy Hemp Milk

Wed, 20 Apr 2011 10:55:55 -0400

Homemade hemp milk tastes so much better than store bought and it is sooo easy to make, so why buy it. Hemp seeds are chock full of protein, essential fatty acids and fibre, making this a very nutritious dairy alternative. Here is a basic recipe for hemp milk, you can simply quarter this recipe to make a single serving.

1 cup of shelled hemp seeds
4 cups of water
sweetener of choice (a few pitted dates, tbsp or two of honey or maple syrup, a dropper of stevia extract)
pinch of cinnamon or a few drops of vanilla extract
pinch of celtic sea salt

Blend all ingredients in a blender until smooth. If your blender is not very powerful, you may choose to run the mixture through a fine strainer or nut milk bag to get rid of any sediment, though I never have. Will keep for 5 days or more in the fridge but it won’t last that long.

Note: as this sits in the fridge, some sediment will sink to the bottom. Simply give it a shake before serving.

Serves 4.

Copyright © 2011 Feeding the Whole Family

My Morning Healing Elixir

Tue, 21 Sep 2010 15:19:18 -0400

I have been hooked on this delicious, energizing elixir and have been bragging about how great it tastes. So here is the latest rendition for those of you that might be interested. It is great for travelling – just mix up a big batch and place it in a dark coloured jar or container. Omit the chunky stuff if you won’t have access to a blender, just add water and mix in the sweetener at the end. I also use this, or a lighter variation of this, for after a run or long bike ride-see variation at the bottom.

2 cups oatstraw infusion or pure water
1 to 2 cups pure water (can omit this if you want it to be a bit thicker)
1/2 to 1 scoop Sun Warrior Protein Powder (Raw, sprouted, fermented rice protein)
or use 1 to 2 scoops of Vega Smoothie Infusion
1/2 to 1 tbsp spirulina
1 to 2 tbsp or more of tocotrienols (rice bran solubles)
1 to 2 tbsp ground chia seed (or hemp seed)
chunk of dulse or kelp or 1/2 to 1 tbsp of flakes
1 tsp or more local bee pollen
1/2 tsp camu camu berry powder
1/2 to 1 tsp acai berry powder
1 tbsp goji berries or more (reconstitute in water first if your blender is not powerful)
1/2 tsp ground vanilla pods
1/2 to 1 tsp cinnamon
1/4 tsp ground cloves
powdered green leaf stevia to taste (or use liquid stevia extract or raw honey)
optional: add probiotics
optional: add 1/2 tsp powdered chlorella (note: has a strong flavour)
optional: add 1/2 tsp turmeric

Place all ingredients in a blender and blend until smooth. Drink and enjoy. This will keep in the fridge for the rest of the day if you have some left over. It is great as a late afternoon snack and pick-me-up. Serves 1 to 2.

Note: The berry powders, Sun Warrior Protein, tocotrienols and other difficult to find items can be ordered from www.upayanaturals.com or www.mbchocolate.ca

Variation:
You can make a simplified and still very healing and energizing version of this by mixing only the water, spirulina, chia seed, dulse or kelp, vanilla, spices, and sweetener together in a blender. (This is what I will whip up after a run or bike. Sometimes I add the berry powders also, since they are great antioxidants and much needed afer a rigorous workout.)

Copyright © 2009-2010 Feeding the Whole Family

Oaty Carob Chip Cookies

Mon, 22 Feb 2010 15:19:18 -0500

We call these tasty high-fibre oatmeal carob chip cookies Poop Cookies and they work too! They are subtly sweet and the oat flour adds a wonderfully rich flavour. You can add a bit of oat flour to your other cookie recipes for extra nutrition and great flavour.

2 tbsp ground flax soaked in 5 tablespoons water
1 tsp vanilla extract
1 cup barley flour or whole spelt flour
1 cup oat flour
1/2 cup oat bran or quick cooking oats
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp sea salt
1/2 cup coconut butter or organic butter
1/2 cup sucanat
1/4 cup organic sugar
handful of carob chips

Preheat oven to 350F. Place ground flax in a bowl with the water and set aside for 5 minutes or until thickened. Whisk together the dry ingredients in a small bowl and set aside. Cream together the butter, sucanat and organic sugar; add the thickened flax mixture and vanilla. Mix in the dry ingredients until well combined, then stir in carob chips. Drop by spoonful on a greased or lined baking sheet. Bake for approximately 12 to 15 minutes or until golden brown. Transfer to wire rack to cool.

Copyright © 2009-2010 Feeding the Whole Family

Nana Banana’s Very Famous Muffins

Sun, 21 Feb 2010 15:19:18 -0500

These are an adaptation of my mom’s famous banana muffins. I have been trying different healthy variations over the years and this is the recent favourite. The addition of the ground flax and oat bran make these very high in fibre.

1/3 cup maple syrup
1/4 cup melted or softened coconut oil (or use organic cold-pressed sunflower oil)
1 egg
1 1/2 cups whole spelt flour
1/4 cup ground flax
1/3 cup oat bran
1 tsp baking powder
1/2 tsp salt
1 cup mashed organic bananas (approximately 3 small bananas–purée with a hand blender to get a smooth texture)
1 tsp baking soda
handful of grain-sweetened carob chips, or good quality chocolate chips, optional

Using a mixer, cream together maple syrup and oil, then add in the egg until combined. In a separate bowl,
combine the dry ingredients and then add to the egg mixture. Mix together until just combined. Scrape
down sides of bowl. In a separate small bowl, mix together mashed banana and baking soda and then add
to the other ingredients. Using mixer, mix until all ingredients are well combined. Stir in carob chips. Pour
into lined muffin pan and bake at 400F for 15 minutes. Makes 12 to 16 large muffins.

Copyright © 2009-2010 Feeding the Whole Family

Power Pancakes!

Fri, 19 Feb 2010 15:19:18 -0500

These hearty pancakes are packed with protein, calcium and fibre and make a great start to a busy school day. This
recipe is easily doubled so make extra and freeze. Pop them in the toaster and reheat on low (watch that they don’t burn!) for a quick school day morning breakfast or after-school snack.

3/4 cup plain organic goat or cows milk yogurt (for a dairy free option, use rice milk and add 1 tbsp lemon juice)
3/4 cup rolled oats
1 cup milk (goat’s milk, cow’s milk, rice milk or almond milk)
2 tbsp sucanat or 1 1/2 tbsp maple syrup
1 1/2 cups whole spelt flour
2 tbsp ground flax or ground chia seeds
2 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
2 tbsp cold-pressed melted, cooled coconut oil (or use another light tasting oil)
2 eggs, lightly beaten

In a large bowl, mix yogurt, oats, milk and sucanat or syrup; set aside for 5 minutes. In a medium bowl, combine flour, ground flax, sucanat, baking powder, baking soda, and sea salt. Add melted coconut oil to oatmeal mixture and mix well, then stir in eggs. Add dry ingredients, stirring just to moisten. Do not overmix. Spoon about 1/4 cup batter for each pancake onto a lightly oiled skillet. Cook until bubbles appear and underside is golden. Flip and cook on other side until golden.

Enjoy!

Copyright © 2009-2010 Feeding the Whole Family

Simple Cowgirl Beans

Mon, 15 Feb 2010 15:19:18 -0500

These are simple to make when you are short of time and are looking for a wholesome meal. Make the rice in the morning if you know you will be crunched for time or serve with quinoa which takes only 15-20 minutes. Complement this with a side of Swiss chard, broccoli, other steamed greens or green salad. These beans make great leftovers, see below for some ideas.

1 tbsp olive oil
2 cups chopped onion
1 tbsp (or less) of chopped jalapeno chilies or use 1/4 to 1/2 tsp cayenne pepper
1 14-ounce can diced tomatoes
1 tbsp fruit sweetened ketchup or maple syrup
1/2 cup fresh cilantro
1 tsp sea salt
2 15-ounce cans pinto beans, drained and rinsed

Heat oil in a large saucepan over medium heat. Add the onions and chilies. Sauté for 5 minutes, adding a bit of water if they start to stick. Stir in the undrained tomatoes, ketchup, cilantro and salt. Simmer for 10 to 15 minutes, stirring occasionally. Process 1 can of the drained beans in a blender until puréed, adding a bit of water if necessary to blend. Add the remaining can of drained beans along with the puréed beans to the tomato mixture and mix well. Simmer for 15 minutes, stirring occasionally. If the mixture becomes too thick, add a bit of water to thin out slightly. Serve over brown basmati rice, with a side of steamed green veggies or a salad.

For the Picky Eater:
Purée and serve over brown basmati rice. Scoop up with baked Ezekiel chips or organic blue corn tortilla chips. Serve with favourite raw veggies.

Leftover Ideas:
As a burrito filling: reheat then add avocado, sprouts or lettuce and leftover rice or quinoa and cheese if desired.
As a quesadilla: spread beans (can mash lightly to flatten out) along with rice or quinoa and cheese on half of a tortilla shell, fold over and heat until warm in a large skillet.
As a pizza topping: instead of tomato sauce, add some Cowgirl beans instead for a Mexican pizza variation. Top with cheese and veggies.

Copyright © 2009-2010 Feeding the Whole Family