Vitamin D deficiency in America August 4, 2009

I was driving home listening to NPR on the radio when they reported that Americans have a Vitamin D deficiency.

I kind of chuckled in disbelief and didn’t think much about it until I saw more news reports on the internet this morning.

I really can hardly believe that it is that big of a problem…especially right now I mean it IS Summer!!!!

Have we really become a nation of inside couch potatoes that no longer drink milk, eat seafood and only eat egg whites ?

If you are one of those that struggle with a Vitamin D deficiency, my heart goes out to you.  While you are taking supplements to get back on track…drink your milk (or in my case my Silk Soy Milk with added vit. D), eat your seafood (salmon, sardines and tuna are great sources), eat the occasional egg yolk and GO OUTSIDE!  Enjoy the Sunshine! (It’s Free)

Go swimming, boating, gardening, walking, picnicing…if none of those appeal to you…come over to my house…I’ve got a fence that needs painting!

Organic Homemade Ketchup April 28, 2009

I can’t eat tomatoes or peppers (any kind but freshly ground black)
But I buy the Naturally Preferred Organic ketchup for my family…until I came across this recipe. I’ve modified it a little bit to include even more healthy ingredients.

Homemade Ketchup

* 6 ounce can organic tomato paste
* 1/4 to 1/3 cup water (depending on desired consistency, I like it with 1/3 cup)
* 2 tablespoons organic lemon juice
* 1/4 teaspoon organic dry mustard
* 1/4 teaspoon organic cinnamon
* 1/4 teaspoon sea salt
* 1 pinch organic cloves
* 1 pinch organic allspice
* 1 pinch organic cayenne pepper
* 1/4 cup brown sugar (or raw sugar)

Easy easy. In a medium bowl combine all of the ingredients with a wire whisk. Blend well. Scrape the mixture into a pint-sized, resealable container (use your old empty ketchup bottle). Chill overnight, to blend the flavors. Use wherever ketchup is desired.

Homemade Asian Sauce for stir fry recipes April 24, 2009

Simple Basic Asian Sauce for your Stir Fry (no more buying expensive sauces from the grocery)
Easy to make delicious over brown rice and veggies.

4 tablespoons oyster sauce
4 tablespoons sweet chili sauce
2 tablespoon Braggs Liquid Aminos (or soy sauce (salt reduced) but Braggs is better for you, tastes like soy sauce and worth the buy…lasts forever)
2 tablespoon raw or turbinado sugar (or brown sugar)

Mix that up really well and after stir frying your meat and adding your veggies, plunk this in and heat through. This amount will be enough for the average stir fry to feed eight people.

Homemade Spaghetti Sauce April 20, 2009

Spaghetti Sauce

* 2 tablespoons organic olive oil
* 2 tablespoons dry onion
* 1/2 teaspoon garlic powder
* 12 oz can organic tomato paste
* 2 cans filled with water
* 1 teaspoon organic basil
* 1/4 teaspoon organic oregano (optional)
* 1 tablespoon raw sugar or honey
* 1 teaspoon sea salt (I prefer the Real Salt)

This sauce is so easy, so cheap and so good, you won’t believe it. Heat the oil in a 2 quart size saucepan. Add the dried onion and garlic. Stir the onion and garlic around in the oil for about 30 seconds, or until they start to smell good. Add the tomato paste. Now fill the empty can with fresh water and add it to the pot. Do it again, so two cans of water have been added. Stir it all up until the sauce is smooth and thick. Add the seasonings. Cover and simmer for about 5 or 10 minutes depending on your time and fuel situation. After the flavors have mingled long enough to know each other better, you are done.

Can make this in batches and can or freeze for Winter use.

Ranch Dressing and Seasoning Mix April 20, 2009

Tastes like Hidden Valley Ranch Dressing but without the msg

Ingredients
* 1/2 cup dry buttermilk
* 1 tablespoon dried parsley, crushed
* 1 teaspoon dried dill weed
* 1 teaspoon onion powder
* 1 teaspoon dried onion flakes
* 1 teaspoon sea salt
* 1/2 teaspoon garlic powder
* 1/4 teaspoon fresh ground pepper

Directions
Combine all ingredients in a blender.
Blend at high speed until smooth.
If you want to use this to make salad dressing combine 1 tablespoon mix with 1 cup Vegenaise (or mayonnaise) and 1 cup Soy milk, Rice Milk or Almond Milk (or cow milk).
Otherwise use 1 tablespoon in any recipe calling for an envelope of ranch dressing mix

Great to use in gift baskets!

Broccoli Salad April 16, 2009

Major favorite Spring and Summer Salad
Whole family enjoys this one
Compatible with all blood types

ingredients:
2 large heads of broccoli – broken up into small pieces
1/2 to 1 cup raisins (I like the organic Bonner raisins)
1/4 imitation bacon bits (if desired or you can use real bacon…we don’t eat pork so I use imitation bits instead)

dressing:
1/3 – 1/2 cup veganaise (can even try tofu or mayo)
2 TBS sugar (I use turbinado or raw sugar)
2 TBS lemon juice (I like the Santa Cruz)
1/2 cup sunflower or pumpkin seeds or almond slices (organic of course)

directions:
Prepare dressing and allow to sit while you prepare the broccoli.
Pour dressing over broccoli and raisins. Stir to distribute dressing and let sit overnight refrigerated to blend flavors.
Sprinkle with nuts and bacon bits (if used) and toss just before serving.

Quinoa Pilaf April 15, 2009

This is a favorite family recipe for Passover.

Ingredients:
1 cup quinoa
2 cups chicken soup broth (or 2cups water & 2 tsp chicken soup flavoring)
1 cup celery, minced
8 oz. mushrooms
1 medium onion chipped or diced

directions:
Saute onions, add celery then mushrooms
In a medium-sized bowl, soak the quinoa in cold water for 5 minutes.
Drain and rinse under cold running water.
In a medium saucepan, combine the soaked quinoa, vegetables and water and bring to a boil.
Reduce heat and simmer, covered, for 15-20 minutes, or until just tender.

Healthy Pancake or Waffles April 14, 2009

I love blueberries, Not only are they delicious but they are a natural immune booster. So with allergy season just around the corner for us here on the Cumberland Plateau, Blueberry Pancakes are perfect.

I either use the blueberries from our own bushes (if there are any left) or I like the Cascadian Farms Frozen Organic Blueberries. There is a closeout store nearby that often has Cascadian Farms Fruits and Veggies for @ $1.00-$1.29 each. So when they come in, I stock up the freezer.

Carmen’s Pancake or Waffles Recipe
Includes Blueberry Sauce
(good for all Blood Types)
Ingredients:

2 cups Spelt flour (or a mixture of Spelt and Brown Rice flour)
1 1/2 tsp aluminum free baking soda
1 TBS Honey or Agave
1/2 tsp sea salt
3 TBS olive oil
1 cup Soy, Almond or Rice Milk
1 egg (I like the naturally preferred brand from Kroger)

Directions:
Mix all ingredients in a glass measuring pitcher until well blended. If you are making pancakes you may wish to add a little more milk to thin the batter. For waffles, pour 1/4 – 1/3 cup of batter onto heated waffle iron and cook until steam diminishes (about 1-2 minutes). Remove from iron and serve with warm maple syrup, jam or blueberry sauce.
For blueberry pancakes: Take one bag of frozen blueberries Rinse until water runs clear (otherwise you’ll have gray pancakes). Gently fold into batter mix and add about 1/4 cup of batter to a hot griddle. When lots of “bubbles” appear flip and cook a few seconds more.
Makes about 12 four inch pancakes.

Blueberry Sauce (All Blood Types)
Ingredients
4 cups grape juice (I like Kedem Kosher)
2-4 TBS arrowroot powder (or cornstarch if ok for your type)
1/4 cup honey or agave
2 cups frozen Blueberries

Directions: Heat juice, arrowroot and honey/agave until thickened. Stir in blueberries and serve over toast, waffles or pancakes.

A note about Honey: I struggle with seasonal allergies. My doctor says that I’m allergic to Tennessee.
I purchase my honey from a local harvester. Consuming honey made from the pollen and allergens that are in the area that affects you, is proven to help with your seasonal allergies. I can testify to that truth.
Check around, your local farmer’s market would be a good place to ask, at our local flea market, farmers from the area will sell their extra produce, jam’s, jelly and the like. These are all good places to purchase from and support local farmers and craftsmen. And they LOVE talking about their produce, so feel free to ask questions about their growing and harvesting practices.

A Note About Local Honey April 13, 2009

I’ve included this in another post but it does deserve its own.

A note about Honey: I struggle with seasonal allergies. My doctor says that I’m allergic to Tennessee.
I purchase my honey from a local harvester. Consuming honey made from the pollen and allergens that are in the area that affects you, is proven to help with your seasonal allergies. I can testify to that truth.
Check around, your local farmer’s market would be a good place to ask, at our local flea market, farmers from the area will sell their extra produce, jam’s, jelly and the like. These are all good places to purchase from and support local farmers and craftsmen. And they LOVE talking about their produce, so feel free to ask questions about their growing and harvesting practices.

Taco Soup Recipe April 12, 2009

One of my family’s favorite and most requested recipes.
We are a large family so you may want to 1/2 the recipe for 4 servings.

Original Recipe
omit those items that are not compatible with your diet
some of my family can’t have corn and others in my family can’t have tomatoes so I either make 2 separate dishes or reserve what they can have and add the rest later

1 lb ground meat (blood type compatible)
I use turkey, beef, venison, or a meat alternative
6 cans or 1lb dry organic black beans cooked
2 cans organic corn
2 cans organic diced tomatoes
Mix well and heat through.

Serve with Corn or Brown Rice chips, guacamole, shredded cheese, salsa and sour cream

Quick and Easy