Healthy Baking Substitutes

Just wanted to share these healthy baking tips I found from Picklee .  Coming into baking season soon with fall approaching!


Be sure to check out her great post to see exactly how to make the substitute and what foods they work best in. 

 The measurements are not cup for cup always and there are some baked goods that work better than others.  Just thought you healthy eaters out there would appreciate this!  I have used most of these substitutes but the avocado and the black beans are new ones to me!  Looking forward to trying them out!  For more on sugar substitutes be sure to see my past post The Sweet Stuff Line Up!

Homemade thick and creamy crockpot yogurt!

With 4 kids, a desire to eat truly healthy and a small budget we try hard to make as much of our food as possible. Mind you, we homeschool and with a 2,3,5, and 7 year old it is pretty tough to find time to make all the things I want to, but we are working on it.  I have recently quit buying store bought bread, and we just make our own whole grain bread instead.  If we run out of bread and I don't have time to make it we make some quick biscuits or handmade whole wheat tortillas.  It saves us a  ton of dough (pun intended :) ), and we get to skip all those unpronounceable ingredients that are even in the healthy breads!

So now that we have made that change we are trying to add homemade yogurt to our list.  I have made it before but usually it was too runny, and the thermos style yogurt maker we have made too little for our big family.  I checked into some strains of starter you could buy that cultured right on your counter without the addition of heat, but it turned out that it produces a more stringy gluey style yogurt.  That was NOT what I wanted.  So I started researching what made a rich, creamy, thick yogurt without adding anything additional to the yogurt like gelatin.  After reading countless blog posts, blogger comments, and more this is what I came up with...

A thicker rich and tangy, yogurt with a nice creamy consistency.  Much to my delight my son said and I quote "Wow!  This tastes just as good as the store kind!"  Just what I was going for!

Without further ado.. Here is the recipe with all the tips, tricks and "need to know's" mixed in.

1.Bring one 1/2 gallon organic WHOLE pasteurized milk up to 180 degrees in a pot on the stove.  DO NOT SKIP this step.  

If you want to use the crock pot exclusively and skip the stove top method you can add the cold milk to the crock pot and cook on low for 2 1/2 hours, then unplug the crock pot and let it sit with the cover on for 3 hours before continuing on from step 4.
I use a candy thermometer to monitor the temperature.  Keep an eye on the milk as you are heating it to make sure not to burn the  milk.  This breaks up the proteins in the milk to smooth thick yogurt, kill competing bacteria that will give the yogurt an off taste, and stops the whey from separating out as much.  Do not use ultra pasteurized milk as it doesn't have enough healthy bacteria to culture properly.  For a thick yogurt you really need whole milk.  You can make it with reduced fat milk, but it will be runnier.  The addition of powdered milk (about 1/2 Cup) can help to offset this if you are set on using reduced fat milk.  Many bloggers suggested that the quality of your milk really effects the overall end product so I used Horizons Organic whole milk.

2. Place the pot in a sink full of cold water to bring the temperature down to 105-115 degrees. 

Don't mind that fact that my thermometer has been completely disfigured by a run through the dishwasher.

3. While this is happening turn on your crock pot to low for 15 minutes before adding your milk.  Now turn off your crock pot.
Do not forget to turn it OFF!!
I did forget once and had a boiling thick cottage cheese like mess hours later.

4. Now that your milk is down to 105 degrees and will not kill your starter, take out about a cup of the warm milk and thoroughly whisk in your 1/2 cup of starter yogurt.  Add this back into your milk and thoroughly incorporate.  
How thoroughly you mix this in will determine how incorporated your starter will be through out all the milk mixture and therefore how smooth and creamy (think lump less if that is a word) your yogurt will turn out.  I used open nature brand from Safeway.  It is very important that the starter be FRESH. Do not open it until you are using it and then freeze the rest in 1/2 cup portions for the next time you need starter or just save out 1/2 cup of the resulting yogurt.

5.  So your milk and starter should now be fully incorporated in a crock pot that is turned OFF.  

6.  Wrap the crockpot tightly in a thick towel, and DO NOT MOVE IT! Wait 7-15 hours for a full, rich, creamy yogurt.

It is very important that the yogurt not be disturbed by curious little hands or moving around, so find a spot it will be safe in.  Now comes the part where you have to restrain yourself and be patient!  The longer it sits the thicker and tangier it will become.  Because everyone's home's temperature will vary you will just have to see what works for you.  I got mine out at 7 hours but will try waiting longer next time to see how I prefer it.

And that is it!   I like to use mine to replace sour cream and mayo in recipes, or add stevia and frozen berries to eat it for breakfast, bake with it in place of cream,  as a base for a delicious fruit dip, add it to smoothies, flavor and make popsicle or frozen yogurt.  The list is endless.


To make greek yogurt just strain it in cheese cloth for a day or so to remove some of the liquid.  

So the process itself is simple, yet it seems that the little tips and tricks can make the difference between grainy, thin, stretchy yogurt and thick, smooth, creamy and tangy yogurt.  I vote for the latter!  Ever made yogurt?  Share your tips and tricks with us!

Loose weight, Get Healthy and Feed the Hungry!

I know I know you have been missing me!  OK, just joking you have probably been just fine without me.  I haven't been blogging as much this last week as I have been working on starting up my natural health consulting business again.  


For those of you who don't know I have a Masters Degree in the Science of Natural Health, and am passionate about healthy living!  I love good food and making it with whole foods that bring healing and health.  As a mom of 4 little ones (7,5,3, & 2) I work hard at incorporating whole foods, natural living choices and herbology into our lives on a daily basis.  I am also passionate about Jesus, missions,orphans, and the hungry and am hatching a plan to make the first month of my business work to feed this hungry family you see below !

.I am very excited to be getting back into consulting and have been working all the details out.  Now here comes the fun part for you guys..


I am planning on setting up some online skype and phone consulting options so those of you who want to get on top of your health or weight can still participate no matter where you live!  


I plan to focus on weight loss, whole foods, sports nutrition, and holistic lifestyle changes.  While I am sorting out all the details PLEASE let me know if any of you would be interested and what price ranges and subjects interest you.  Since I have 4 small kiddos, and homeschool I am wanting to focus in on providing services for the topics mentioned above as well as offering whole foods cooking classes in your home if you live in Trinidad Colorado!  Now if you are not in my area I will be setting up a whole foods online or phone consulting plan to help you move into whole foods to better your families lives!


The best part is that for the ENTIRE whole first month of business ALL proceeds will go straight to helping support this family in a way that helps them eat and become self sustaining! 

Their photo is currently hanging on a poster we made in our hallway with a envelope for spontaneous giving and as a reminder to pray for them.  We give through an organization called F.O.V.C that is very faithful with the funds they receive and because it is run mainly by volunteers there is VERY VERY little overhead.  I chose to do this because we support the baby that is in this photo on a monthly basis, but want to do more for the rest of the family even though our monthly income is small and variable.  We wanted to be able to support the whole family above from Ethiopia for a year, so that is our goal! I want to do enough consults the first month and enough whole food cooking classes to support them.  After that I plan to give 10% of all my income to hunger projects like this once this family is fully funded for the year.

So pipe up... Let me know what you think... What could I help you with?  Let me help you to help them!


Pinning this on Pinterest, shareing on facebook, and sending to friends will help too!  Thanks!  I really look forward to hearing from you all in the comments, by email, and through facebook!

Wellness Wednesday- Mad abs March & Cardio Pandora stations

Hope fully you all have not lost your New Years fitness fever already.  To keep you going strong I am posting this ab workout schedule (found on pinterst of course!) that will hopefully help keep things fun and fresh. Thank you http://perf-fect tumblr.com for this great plan! Best of all it is attainable but challenging.  Heck, if you do only half of it you are still moving in the right direction!



Let me know  who is up for the challenge and how it goes.  I am hoping to incorporate this into my workouts.  I am also planning on using this great workout guide from Melavond to help me focus my workouts.  If I have a goal in mind it is easier to fill my workout time with continuous exercise without standing around wondering what I want to do next.

To get in the groove and get motivated you gotta have the right music, so here are a few of my favorite pandora playlists
to keep you moving!

Christian Rap Radio - clean, Jesus promoting lyrics 

Pop Fitness Radio - great variety of fast paced cardio or dance music, but watch for clean lyrics.

Dance Cardio Radio- Love the motivating beat but can't promise uplifting lyrics.

Grits Radio- Totally clean, godly lyrics with a great hip hop style.

Latin workout- Fun cardio music with a great latin beat. Again, you have to watch for lyrics.

Have a favorite Pandora station or song that really keeps you motivated?  I would love to hear from you guys!

Wellness Wednesday Guess what this is...

So we all know we aren't supposed to eat junk food or fast food, but here is a little inspiration for that goal.
I have never been a fast food person but if you still have cravings for it this should help you out!  Believe me it is worse than it looks.

When you hear how they leave the eyeballs, tendons, tissue etc all attached and throw it into a machine that mashes it all up and then pushes it through a sieve till you get this gummy pink mess you will probably not be so tempted in the future!  Because it is so full of bacteria they wash it in (yes I said wash!) tons of ammonia then add artificial color to make it look normal and a bunch of artificial flavor because it tastes so bad due to the contents and the ammonia! Now you do NOT want to eat that.  Even if any company assures you that they no longer use mechanically separated chicken keep in mind they thought it was perfectly fine to serve till they started loosing business from it.  They are NOT interested in offering high quality nutritive food so you should not be interested in feeding their interests with your check book.

Unfortunately mechanically separated chicken is not only in obvious food and I just realized that it is the main ingredient in the chicken stock/bouillon I used to buy! YIKES!! I am convinced it is worth the money to buy a higher quality bouillon or broth.  Glad to be reminded.

Lest you burger eaters are feeling happy with your meat choice let me just show you a picture of what your burger came from.

To make this nice mush they cram animal parts (again any random left over bit makes it in here) into a machine, send it out through a sieve and cover it in ammonia to kill of all the nasty bacteria.  That is what makes up your bologna, hot dogs, tv dinners, and any other unidentified meats!  YUCK! If you are going to eat meat at least eat a real piece of meat that was from one animal (not pieces of many animals) and was cut from it RECENTLY and is identifiable.

Now go eat some delicious veggies to wash this nasty business from your taste buds, but keep it in mind next time your kids ask you for fast food!

Fresh beet juice & coconut milk? In an ice cream recipe?

I love food!  Ethnic food, comfort food, vegetarian food, and pretty much any GOOD food.  Over the years studying natural health on the way to my Masters I have tried (much the dismay of my carnivore, junk food loving husband) the majority of the current diet trends, and whatever nutritional program I was learning about at the moment  I spent 7 years as a strict vegetarian and still eat a mainly vegetarian diet. Tried a glutton free, sugar free diet (hard!), swore off all non "clean eating" foods after watching "Food Inc." (a must watch!)...for a while anyway. Before that I had tried the Atkins diet in the 90's (and promptly GAINED 10 lbs on it!).  Years later I did the "South Beach" diet (short lived but better than Atkins), and followed the "AB'S diet" after the birth of my 2nd baby.  At some point in there I also got into juicing, and lived in Italy and ate whatever whenever (think nutella, pasta, etc... not a pretty sight).  Now years later in my 30's, 4 sweet babies later, Masters degree finally earned I have discovered something...I am not willing to settle for cardboard tasting, boring food.

I want it all!  Delicious and healthy.  I have also discovered I do not do "plans" or "diets" well. So as the New Year begins and I focus on my health and eating anew I have been on a quest for truly healthy (not just low-cal) DELICIOUS foods. Here are a few recipes I think fit the bill, but don't let me decide for you. I expect to hear  how much you love the yum factor coupled with the nutrition aspect!

Beet juice coconut ice cream from the kitchn
How delicious does that look?  Amazing food blogger Sarah Kate did the impossible and combined cleanse worthy fresh fruit and veggie juices with a few clever hard working ingredients to create a truly unique rich and creamy dessert that even the strictest diet can't outlaw! Thank you Sarah Kate!  Throw a few raspberries in there, and some stevia to sweeten it up if needed and you can rival the real thing...with out all the calories, dairy, and artificial ingredients that is!

What more could you ask for? Unless you are looking for an equally satisfying delicious main dish to go with it...and here it is. 
Italian Falafel or as the inventor calls them "(Not) meatballs"

One of  my all time favorite food blogs Budget Bytes (up there with my other favorite Enlightened Cooking) has come up with a truly inspired chickpea creation called "(not ) Meatballs".   I have eaten these 3 times in the last week and I LOVE THEM!! They make a perfect simple lunch.  I skip the pasta and marinara and just flatten them a bit so I can cook them in a pan with just a spay of olive oil.  YUMMY!! My kids love them too, and even my husband.  Don't get me wrong he would still prefer some baby back ribs but he settles happily for whatever I cook since the rib thing is not going to happen here.  What a good guy!

I would love to go on a web hunt and share more (there are lots!), but the fact that it is now almost 1 o'clock in the morning and this is the fourth time I have tried to get this posted pushes me toward bed.  I had to stay up and get this posted as I just couldn't give up since these recipes were too amazing not to share! I am going to call it a night as I am pretty sure Cruzy my 11/2 year old will be in to wake me pretty soon! Bummer....

Love to hear some of your healthy fun creative recipes.  Make sure to share them in the comments.

Thanks guys!

Wellness Wednesday - Cellulite busting

Want nothing to do with cellulite?  Pay attention to these tips!

found on pinterest with no source named.

Now is the time to be thinking ahead of the holidays!
Besides our whole system could benefit from following these guidelines.

5 flat belly moves & nutrition inspiration - for Wellness Wednesday

We all want flat abs for summer time so here are a few exercises to get you headed in the right direction.  I am hitting my work out regime hard again after a busy summer has taken its toll on my workout schedule.  I am also really trying to focus on whole foods like veggies, fruits, whole grains, and only the occasional chicken and fish (no red meat).  I am also starting to track my water intake to make sure I really am getting the requisite 8 cups a day.  I like to just keep a sticky note on the fridge and mark every time I drink 8oz of water.

My workout plan? 

Monday 8 am - Do Turbo Jam or Insanity or P90X with friends at the local church (there is a nursery         room for my kids to hang out in while I work out!)

Tuesday 6 pm - Show up for Zumba class1/2 hour early so I can do lunges, ab work and weights.  Then ZUMBA for 1 hour till I am dripping in sweat! (MY FAVORITE work out!)

Wednesday 6 am - Run for 30 - 45 min while Josh is home to watch kids.

Thursday 6 pm - Show up for Zumba class1/2 hour early so I can do lunges, ab work and weights.  Then ZUMBA for 1 hour till I am exhausted!

Friday 8 am - Do Turbo Jam or Insanity or P90X with friends at the local church 

Saturday and Sunday - Play hard!

Below are some tools to help you on your way to a flatter belly!

  

(Both of the above found on pinterest )

You can do it! 

Wellness wednesday - FAT - The good, the bad, and the ugly!

Sorry if you are wondering why my wellness Wednesday post is so late today.  It is because I was out getting my exercise at the park with the kids this morning and just now got back from my p90X work out.  Phew!! A lot of running around today! Anyway, I am here. I want to talk about fat.  Don't worry I am not just going to say not to eat it!

Fat can actually be good for you!  That's right, your body needs it.  When discussing good fat Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York said "It not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,".  Unfortunately I am not talking about your chili cheese fries or that "Big Mac".  Saturated fats like those from dairy and animal products are still to be avoided.  As are any partially hydrogenated oils (candy bars, hot cocoa, processed foods), and trans fats which are artificial man made fats (think krispy creme doughnuts and most margarine's).  These fats are highly destructive and there is a corresponding link between eating these fats in high amounts and obesity, clogged arteries, heart disease, strokes and other deadly ailments. 

Lets get back to the good fats.  These fats, including monounsaturated and polyunsaturated, are needed to absorb vitamin A, D, K, and E, maintain healthy skin and hair, protect the nervous system, essential to eyesight and brain development, reduce the symptoms of depression, ADHD, hypertension, and joint pain, as well as, boost the immune system, protect from heart disease, Alzheimer's and other life threatening illness.  Wow, what a list!  Now I have your attention.

Lets just briefly talk about Omega 3's.  No doubt you have heard a lot about them as they are responsible for so many of the health promoting functions I mentioned above.  So where can you get them?  By eating flax seed (ground and poured over cereal or in smoothies), walnuts, cold water fish like mackerel, tuna, herring, sardines, salmon, etc.. , canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, Chinese cabbage, and cauliflower. 
 Walnuts are a potent source with one handful (1 ounce) packing as many omega 3's as a 3.5 oz serving of salmon.  We love walnuts at my house!  We use them in our cereal in the morning ( a mix of raw oats, flax seed ground up, coconut, raisins, and sunflower seeds, and walnuts in soy milk), in any treats like brownies, fruit crisp toppings or cookies, throw them ethnic dishes like stir frys or in pasta with red sauce with wine and green olives, and eat them by the handful for snacks.  Another great source for Omega 3's is your butter spread.  You have to be VERY CAREFUL here.  Many products like "I can't believe it's nt butter", promise and others touting health benefits and "no trans fats" actually list partially hydrogenated oil in the ingredients! DO NOT BUY THESE.  Regular stick margarines as well are made almost entirely of partially hydrogenated oils that are very damaging to your body.  A good choice though is "Smart Balance buttery spread" which lists several monounsaturated fats and polyunsaturated fats from olive oil and other healthy ingredients.  That is what we use.  It tastes great and in moderation can actually improve my health.

 Omega 3's are so powerful because they help the body create chemicals that decrease inflammation in the blood, joints and tissue.  Equally important is the role they play in reducing the negative impact of another essential fatty acid known as Omega 6's.  Mind you these Omega 6's are important to the human body and function in maintaining healthy skin, lowering cholesterol, and making blood clottable.  But when the ratio of omega 3's to omega 6's ( found in eggs, poultry, cereals, vegetable oils, baked goods, and margarine)  is off  your body is in trouble.  Your blood can become too "sticky" or clottable and causes an increased risk of heart attack and stroke. 

The ideal ratio is roughly 4 parts omega 3's to 1 part Omega 6's.  Most Americans have a 20 to 1 ratio going with a ridiculously high level of Omega 6's to Omega 3's.  The best thing to do is up your omega 3 intake.  Supplements are a great way to supplement a diet already rich in omega 3's.  Still not totally convinced of your need for more Omega 3's?  How about this little tid bit...

Taking a 2,000 mg dose of Omega 3's before walking may activates belly fat and help your body to burn more fat from that area while walking.  I know it sounds ridiculous and unbelievable but I read an entire article on it and the evidence from thier study was quite convincing.  It was a magazine article not a supplement sales pitch or anything.  It is worth a try anyway!  Here's to a healthy heart.

Wellness Wednesday - Healthy snack ideas!

We spent the morning at the park playing in the fountain.  It has been so much fun.  we have been going almost every day since my son has an art class from 10-12.  So I pack the kids in the stroller, pack some snacks and we walk down to town drop him off and head to the park.  What a blast!


Anyway all this grabbing a quick snack got me thinking about healthy kid approved snacks since I am sure lots of you are doing the same!  Here are  a few ideas...


1) Popcorn popped with an airpopper (with out all the butter) or popped on the stove with a little olive oil.

             quinoa nut and fruit granola bar
s from Martha Stewart. Find the recipe here.

2) Trail mix made up of nuts, cereal (like cheerios), dried apricots (much less sugar than craisins or raisins). and some homemade granola clusters.


3) Homemade granola bars.
             
4) Fruit of course.  We love apples, bananas, peaches, berries, grapes, oranges, tangerines...what ever is in season.

5) Whole wheat waffles made ahead and frozen for storage.  Once frozen just toast in the toaster. (defrost in micro a little if necessary).  Then cut in strips to dip in yogurt.

6) Plain yogurt mixed with a little xilitol, stevia or other low calorie NATURAL sweetener. ( Do not use splenda or other chemical sweetener.)

7) Homemade whole grain french toast frozen for storage.  Then simply toasted and cut in strips to eat as is (no syrup) or dipped in yogurt (made like above.

8) Hummus and veggies.  We love homemade hummus.  Try sweet potato hummus, a balsamic hummus (my fav)or a more traditional hummus

9)Boiled eggs.  Great to eat on the run and full of protein.

10) sprouted grain bagels with almond or organic peanut butter.

11) fruit with organic peanut butter mixed with a small amount of water to make it dippable.

Just a note about peanut butter.  Peanuts are one the MOST PESTICIDE laden food when not organic.  They create a dangerous aflotoxin.  So although it is really expensive at regular stores IT IS WORTH IT!  And Costco carries a very affordable organic peanut butter. 

Fruit salsa with cinnamon chips (photo from allrecipes.com)

12) How about fruit salsa with cinnamon chips.  Try the recipe from all recipes above as is or mix it up with whatever fruit you have!  

13) Frozen fruit skewers.

14) homemade popsicles.  Check out our posts 

cool healthy summer treats  

my Mango Sorbet recipe.

Well that should get you started!  Leave me a comment with your favorite healthy snacks!

Wellness Wednesday -by request.. how to get the most exercise out of yard work.

 

Loved this comic by Mordant Orange!  But rather than getting out of chores how about making the most of them.  you have to do it anyway so.... Might as well get a work out in! Yard work can be a great workout if you keep yourself moving, concentrate on your muscles and mix in some circuit training.  Raking for example can be a good core and arm workout.  When raking use different motions to target different areas of your body.  If you arms are out in front further you will get more of a shoulder upper back workout, where as if you are keeping your core tight and twisting as you go side to side you will work your obliques and abs.  To get a good ab workout while doing your yard work make sure to keep your core tight and your belly button pulled in.  You can always mix in squats while planting flowers or weeding.  Just be sure to keep your knees behind your toes as you bend down and use your legs being careful of your back if lifting any weight while you do it.  Also remember to be conscious of flexing your muscle that is working whether it be your biceps while pulling weeds in a curl like motion to replicate curls in the gym or flexing your calves while you are on  toes trying to reach something above your head.  Throw in a few extras calve raises when you can.  When digging try to use both arms switching off to keep things even.  When standing to give your back a break if you have been squatted down do a set of jumping jacks or run in place for 2 minutes.  If you break up your down time with some cardio  circuits like the jumping jacks or running in place you will get a great work out.  Interval training (getting your heart rate up and then letting it go back down between sets) CAN BURN UP TO 9 TIMES MORE FAT!!  Just remember that you have to get it up when it is time for the circuits.  Try to work up to 5 min intervals of cardio and sneak more and more in to get a good fat burning workout.  Remember to keep your core tight at all times and keep moving!  You will be fit in no time!