Kids in the Kitchen - Crunchy Kale Chips

Here is my first post of "Kids in the Kitchen", a series of recipes that older kids can make themselves, younger kids can make with adults, and parents can feel good about, while letting their kids indulge in their favorite treats.

I had the privilege of spending the day with my two grandchildren recently and we made our own veggie chips.  With just three ingredients, and about 20 minutes, we made a healthy, tasty, crunchy treat.  Evyn, at the right, is showing us the Curly Green Kale we used that day, but any kale will work.  Here is the simple recipe:

 Kale Veggie Chips
1 Bunch Kale
2 Tsp Extra Virgin Olive Oil
1 Tsp Sea Salt 

Wash the kale and strip the greens off the middle stalk. Tear them into pieces and put in a bowl (it might make two bowls full - ours did).

Drizzle the olive oil over the kale and sprinkle with sea salt.  Massage the oil and salt into the leaves for a couple minutes, until all pieces are nice and shiny. 

Then just place the pieces on a cookies pan in a single layer.  You will need a couple cookie pans because you don't want to overlap the pieces.

Kaeden is doing a great job laying out his kale pieces.

Now just bake in the oven for 15 minutes at 350 degrees.  They should be crispy but not starting to burn.

Let them cool and then.........

.................ENJOY!

Thanks Evyn and Kaeden.  You are great 
"Kids in the Kitchen"

P.S.  Adults love these as much as kids!

Watch Your (Fo)odometer!

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What's in Your Green Smoothie Today?

I think green smoothies are a great way to start the day and give you the energy needed to make it through the morning.  This morning my green smoothie is one of my favorites and its so super simple. 

Put into your blender a handful of spinach and of kale (large stem removed), 1 cup of blueberries, and a cup of almond or coconut milk (unsweetened), 1 cup of water.  Blend till smooth.  This makes one serving.

If you like less sweet smoothies like I do, this one is perfect.  If you like more sweetness, add another fruit, like half of a banana, strawberries, or apple.  If you don't have almond milk, you can use another milk, water, coconut water, juice or a combination of liquids.  You can also add in some superfoods like blue-green algae, bee pollen, goji berries, cordyceps, etc.  Try different combinations and you will come up with your favorites!  I will be posting more smoothie recipes too, so stay tuned. 

Here's to an energetic day!

PS. This smoothie is purple in color from the blueberries. Green refers to the greens inside!

Yummy Oatmeal Pancakes - No White Flour or Sugar!

Here is my favorite pancake recipe. 

These are the best pancakes ever, and they have no flour or sugar!  





Oatmeal Pancakes Ingredients:

1 cup milk, almond milk (or water)*

3/4 cup oatmeal (uncooked regular oats)

3/4 cup oatmeal flour  (blend oatmeal in blender till flour-like)

1 tsp baking powder (optional)

1/4 tsp salt (optional)

4 large egg whites

1/2 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add ¼ c blueberries (fresh or thawed) to recipe and omit cinnamon

Oat-Nut pancakes: Add 1 ½ tbsp diced pecans, walnuts, or almonds to recipe.

Whole Grain pancakes: Replace quick oats with hot multigrain cereal.  Prepare as directed.

High protein pancakes:  Add 1-2 scoops vanilla protein to batter, increase water.

Directions:

Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/milk mixture. Fold in egg whites until mixture is well blended.  Use a little olive or coconut oil, or butter, and cook pancakes until golden browned on both sides. 

*Depending on how long you've let the oats sit, you may need to add a little extra water to the batter to thin it out.  It will still be thicker than regular pancake batter

Healthy Home Tips Halloween Tips | Environmental Working Group

 

Tips to Green Your Halloween

Dressing up and celebrating Halloween can be fun -- especially for kids. It's easy to make it a healthy holiday for your family and the environment. Just follow these simple steps (download the PDF here) to green your Halloween routine:

Healthy Home Tips Halloween Tips | Environmental Working Group

Anti-cancer properties of watercress

Watercress is a super-duper food. Along with kale, collards, mustard greens, and turnip greens, watercress holds the highest ANDI score of 1000. Most importantly, watercress is a specialist at preventing cancer.

Read more here:
Anti-cancer properties of watercress

Non-GMO Shopping Guide

If you would like to know more about GMO foods, and why we should avoid them, here is a great website.  They have a downloadable Shopping Guide for Non-GMO Foods as well as great information on GMOs and their hazards to our health.  

Why Should I Avoid GMOs


4 Simple Tips to Avoiding GMOs:

1. Buy Organic - Certified organic     products cannot intentionally     include any GMO ingredients
2. Look for "Non-GMO Project"     verified seals
3. Avoid At-Risk Ingredients including     Corn, Soybeans, Canola, Cottonseed
4. Buy Products Listed in our     Shopping Guide... read more

If you have a baby  see this page for non-gmo baby food and infant formula.   The brands featured there are enrolled in the the Non-GMO Project Standard.  For more information please click here.

From their website:
The American Academy of Environmental Medicine (AAEM) recently released its position paper on Genetically Modified foods stating that "... GM foods pose a serious health risk". The AAEM called for a moratorium on GM food, with implementation of immediate long-term safety testing and labeling of GM food. The AAEM is just one of many organizations worldwide calling for these steps to be taken.

Homemade Ice Cream in 3 Minutes!

I just made the most delicious, creamiest ice cream ever, in 3 minutes, with only one ingredient:  frozen bananas.  Want to see for yourself how good and easy it is?

Here is what you do.   When you have bananas that are getting a little ripe and you know they won't get eaten, just peel them, break them in chunks, put them in freezer bags and freeze them.  Then when you want a healthy, creamy, cold treat you are all set for instant gratification.

Just put your frozen bananas, approximately 1-2 per person, in the blender.  Add a little liquid if you like.   I like coconut milk or almond milk.  Blend until it forms ice cream.  I have a Vita-Mix and you have to push the bananas down into the blades for a few seconds.  It doesn't take long so check your results.  It comes out like a beautiful soft serve custard-like ice cream.   I haven't made it in a regular blender, but I think it would work, just be sure to stop the blender to push the bananas down, then restart, until you get the right consistency.  A food processor would also work I'm sure.

Of course you can add whatever you want also.  I have tried walnuts, dark chocolate, and vanilla so far.  Try what sounds good to you, but truly, just bananas by themselves is extremely tasty.

Give it a try and let me know what you think. Wouldn't you love to serve your kids or grandkids a wholesome treat that they will love!

Thanks to my fellow IIN students for this idea.

All Natural Sweetener - Stevia

I would like to introduce you to my best sweetener friend, Stevia.  Not only does Stevia taste great but it is a friend with benefits!

Stevia has many favorable and exciting health benefits and it is completely non-toxic. The herb is nutrient rich, containing substantial amounts of protein, calcium, and phosphorous, as well as sodium, magnesium, zinc, rutin, vitamin A, vitamin C, and over 100 phytonutrients. Here are some of its health benefits:


Weight Loss - Stevia contains no calories and actually reduces cravings for sweets and fatty foods. Studies have shown that it also minimizes hunger sensations. Once again your sweet tooth can be satisfied guilt free. It is not only a diet aide, but beneficial for you too. New reports are stating that if taken 20 minutes before a meal, you will feel satiated sooner.

Diabetes -  Known for its nourishing properties for the pancreas, stevia has been used by diabetics for centuries as a sweetener and also as a method of controlling blood sugar levels. Studies have shown that stevia can regulate blood sugar levels when taken appropriately. This is not meant to replace current practices of a diabetic, but as an aide to control diabetes.

Hypertension - Studies have shown that stevia lowers high blood pressure without affecting normal blood pressure. The Guarani Indians of Paraguay have used stevia for centuries without any negative effects.

Teeth & Gum Care -  Due to high beneficial mineral content and anti-bacterial properties, stevia is a wonderful additive to toothpaste or diluted as a mouthwash. Not only will it not cause cavities, but it actually prevents them!

Digestion - Improves digestion and intestinal function, soothes an upset stomach and promotes quicker recovery from minor ailments. It is best to consume stevia as a tea for this effect, although other methods may also be beneficial to digestion and minor ailments.

Skin Care - Applied to the skin, stevia treats acne and other skin ailments. It also protects against premature aging. Place a few drops of stevia liquid concentrate on your skin, rinse after 30 minutes and feel the difference. Stevia may also be used on skin infections. After a 20 second stinging sensation, the pain is significantly reduced and the healing time is accelerated.
 
Addictions/Cravings - Reports keep coming in that the use of stevia has reduced cravings for tobacco, alcohol, sweet and fatty foods. Chew directly on a stevia leaf or take a few drops of the stevia liquid to help curb cravings. Take 20 minutes before a meal to feel satiated sooner.

Stevia is an outstanding, sweet tasting herb that has remarkable health promoting qualities.  

Stevia is a genus of about 240 species of herbs and shrubs in the sunflower family (Asteraceae), native to subtropical and tropical regions from western North America to South America.(Wikipedia)

Healthier Fries? You Bet!

If you often find yourself craving junk food, try eating a healthier version of that food. This week, try satisfying your sweet and salty cravings with this healthy take on French fries.
    
Spiced Sweet Potato Fries
Recipe from IIN grad Terry Walter's Clean Food cookbook
Serves 6

Ingredients:

• 3-4 sweet potatoes or yams
• 1 tablespoon extra virgin olive oil
• Tablespoon balsamic vinegar
• 1 tablespoon maple syrup
• 2 teaspoons cinnamon
• Coarse sea salt                                                                   

Directions: Preheat oven to 400 degrees. Wash potatoes and remove blemish spots and dried ends. Slice into sticks and place in large bowl. Drizzle on remaining ingredients and toss to distribute evenly. Spread coated potatoes in single layer on cookie sheet and bake 10 minutes. Remove from oven, flip slices and bake another 10-20 minutes or until tender and browned (cooking time will vary depending on thickness of potato slices). Serve hot & enjoy!

When to Buy Organic -- Download the Guide | Environmental Working Group - Dirty Dozen & Clean 15

Do you need to buy everything organic?  Probably not.  This information will help you make informed choices.  By knowing what is most heavily sprayed, you can help reduce your body's toxic burden.  By knowing what is lowest in pesticides, it can help you save money.

Download a List to Take to the Grocery Store, or an App for Your I-Phone
Download the Guide | Environmental Working Group


  
Top Reasons to Use EWG’s Shopper’s Guide to Reduce Your Pesticide Exposures
 http://www.foodnews.org/reduce.php

Confused About Food?

Everyone already knows we should eat lots of fruits and vegetables and whole grains, and we should exercise regularly, to be healthy. They don't need me or anyone else to tell them that. So why are we as a nation, getting more obese and unhealthy every day?

Well, for one thing, it is complicated to figure out what is healthy and what is not in our food supply today. With genetically modified foods, factory farming, pesticides, herbicides, antibiotics, additives, preservatives, flavor enhancers, and who knows what else in grocery store and fast food, most people need some help in clearing up this confusing mess so they can feed themselves and their family with the confidence that they are being nourished, and without the fear that they are inadvertently poisoning them in the process!

I have been interested in health and nutrition for most of my life. I read Prevention Magazine at my grandmother's house when I was in early grade school. I helped in her gardens and cooked and preserved foods with my mother. I encouraged my children to eat a wide variety of whole foods, and limited fast food and sugary snacks.  Eating healthy has been my life's quest, but I must admit, I had become confused myself with what to eat. It seemed there was a new diet coming out every other week, that was supposed to be the answer to our problems. And the newest diet likely contradicted the philosophy of one or more of the previous diets!

And then there is the yo-yo diet syndrome that many women of my generation know all to well. What we found after years of that dieting mindset was that none of them worked long term, most of them weren't healthy, and now years later, because of the yo-yo'ing, we can't lose weight at all through dieting!  It is time for a new approach.

So alas, as I am a determined sort, I came to find a way out of this dilemma, and I want to share what I have learned about health and nutrition. Life is our greatest teacher and I have done my share of experimenting on myself with each new diet trend, nutritional supplement, or self-improvement book that I have studied or tried. Don't get me wrong, many of them are great, but the problem for me was that many times I would let the opinion or recommendation of someone else override my own innate knowing of what is right for me.

My way out of the confusion came gradually to me as I began to rely on my own intuition, and began to realize that just because it worked for the author or spokesperson, it may not be right for me. And then I found the Institute for Integrative Nutrition which sort of pieced it all together for me. Their curriculum is based on "bio-individuality", meaning one person's food may be another person's poison. At IIN, we learn from the best of the best -- leading edge holistic health, nutrition, and wellness experts. I'm sure you would recognize many of them.  It has been an enlightening and empowering experience and I am ready to pay it forward.  I hope to help guide others on their journey of self-discovery, in a way that is right for them!

Welcome to Feeding Life Force!

Definition of Life Force:   the vital force or impulse of life; one's source of vitality, spirit, energy, and strength; also called élan vital
(www.dictionary.com)

Feeding Life Force is about eating for energy, health, strength and vitality in a way that nourishes our body, our mind, and our spirit.  And it is about feeding our life force not only through food, but also our lifestyle choices.