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Did you know that cinnamon can help regulate blood sugar and cholesterol or that turmeric is the superstar of spices? How about the fact that pumpkin seeds are loaded with magnesium? I would have never thought that canned pumpkin is high in fiber and immune-stimulating vitamin-A! I can’t wait for blueberries to come on!

Read this excellent article on 11 foods you probably aren’t eating and how to start including them in your diet! The major bonus of these recommendations is that the majority come very low in price!

Number one on the list was beets! I love them grated on top a salad along with pumpkin seeds and grated carrots (as seen above)! Yum! Eating two of these powerhouses in one. It’s so beautiful too, don’t you think? Pumpkin seeds can be ground up in a coffee grinder to throw in oatmeal, smoothies, or pancakes!

Here is an awesome recipe for cabbage that we tried this week! Fabulous!

Browned Cabbage with Horseradish

1 tablespoon butter
1 large onion, diced large
About 1 pound cabbage, sliced thin (1 pound is about half a typical head)
1 teaspoon sea salt
1 tablespoon mustard
1 teaspoon (or more) horseradish
1 teaspoon flour
1/2 cup water
Salt & pepper to taste

In a large skillet or Dutch oven, melt the butter til shimmery on medium high. Add the onion, cabbage and salt; stir til covered with fat. Allow cabbage to cook, covered, for 10 minutes, letting it brown. Stir only very occasionally. Meanwhile, whisk together the remaining ingredients. Stir into cabbage and let cook 1 – 2 minutes til cabbage thickens slightly. Season to taste and serve.

Original recipe & photo from A Veggie Venture

Any other ideas to help include these 11 foods more in your diet?

The average American eats an overabundance of sodium each day! It is the preservative in all the processed and packaged foods you may purchase at the store. Its nicely hidden in condiments, dressings, prepared meats, canned foods, and the like. Studies have shown that high sodium diets can lead to high blood pressure, heart and kidney diseases, and diabetes.

That being said, Lori Lipinski, a Certified Nutritional Consultant, shares in her article, The Kitchen Transition: “We have been told for years to avoid salt, but following this advice can lead to even more problems. We are all salty on the inside–our blood, sweat, tears, and even our urine–it’s all salty. It’s important to replenish the salt in our body, using the right salt is what makes all the difference in the world”

Sally Fallon in her book, Nourishing Traditions, says “A 1930′s study found that salt deficiency led to loss of taste sensations, cramps, weakness, lassitude and severe cardiorespiratory distress on exertion…Salt provides not only sodium but also chloride, needed for the manufacture of hydrochloric acid, proper functioning of the brain and nervous system and for many other processes.”

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A reader recommended this tonic for hay fever/allergies awhile back after my request for natural remedies. I tried the honey alone without too much success. With the sun coming out this past weekend, we were hit with allergies pretty hard, and this little recipe came to the rescue!

1 Tbsp Apple Cider Vinegar
1 Tbsp Honey
8 oz water

Take 2-3 times per day. Once in the morning and once in the evening seems to be working pretty well for us! We formally have used smaller quantities for a daily immune boaster and for all the other wonderful benefits of ACV, but now I am seeing it as greatly beneficial for allergies!

Nettles: Nettles is also a great herb for allergy relief. If you suffer from pollen related allergies, treat yourself to a cup of Nettle tea a few times a day during allergy season. For added benefit, use local honey to sweeten the tea…the natural pollens from the local flowers – via the bees – will build up your tolerance levels for pollens in your area. This must be done preventatively, however, not to provide immediate relief.

BioAllers Sinus & Allergy Relief – a homeopathic solution for allergies to pollen or animals.

Lastly, always wash your hands and nostrils out when you come indoors. It will help clear out pollen and prevent you from sneezing too much.

My dear cousin, Amy Best (also known as my tomato pal -growing tomatoes together!), has graciously written a post for us on the interesting topic of making your own water kefir. There are two types of kefir: water kefir – small transparent grains that ferment sweetened water; and milk kefir – white or cream coloured grains that look rather like cauliflower florets that ferment milk. (For how to make milk kefir, visit here). As Amy is allergic to dairy, this is a wonderful substitute, still allowing the healthful benefits of kefir with out the diary! Thanks Amy!

Kefir has many reputed health benefits. It has antibiotic and antifungal properties. In addition to beneficial bacteria and yeast, kefir contains many vitamins, minerals, amino acids and enzymes. Particularly calcium, phosphorus, magnesium, B2 and B12, vitamin K, vitamin A and vitamin D. Tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system. Because kefir also has an abundance of calcium and magnesium, also important minerals for a healthy nervous system, kefir in the diet can have a particularly calming effect on the nerves.

This recipe is so easy to make! And it’s yummy and very nutritious!

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Photo credit

Using whole grains in your cooking/baking is the first and one the most significant step you can take towards improving your nutrition. Whole grains include: whole wheat, kamut, spelt, brown rice, oats, any many others. Unlike white flour, whole grains keep the bran & germ together and in tact, which supplies you with all the nutrients. It is important to note that making the switch to whole grains is easier than you think. In fact, many recipes can be switched white flour with whole wheat flour without any difficulty. But, just because you have or are in the process of switching to healthier grains does not mean you are getting all the nutritional value. Have you ever considered that whole wheat and other whole grains might be very difficult for your body to digest?

Grinding Your Own Flour

Fresh flour contains all the vitamins and minerals missing in commercial flours. It includes the bran which is vital for a healthy colon and weight control. It is economical. Within 24 hours up to 40% of the nutrients have oxidized. In three days up to 80% of nutrients have oxidized, so using freshly grained flours preserves all the wonderful nutrients. Read more benefits here.

I personally use a NutriMill grinder. You can read more about this particular grinder at Pleasant Hill Grain Company online (www.pleasanthillgrain.com). It has worked splendidly for me! They have wonderful customer service as well. This is the one of the best investments you can make towards becoming more healthy and nutritious in your cooking. Check out this article to compare different mills. I store mine on my kitchen counter, because it is small and convenient for easy access. I have ground everything from beans, to grains, to corn in it.

Phytic Acid Prevents Digestion

Unfortunately, whole grains contain phytic acid in the bran of the grain which combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract. This makes it more difficult to digest properly. Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption.

This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins, including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains. Everyone will benefit, nevertheless, from the release of nutrients and greater ease of digestion.

How to Soak

1. The first stage of preparation is to soak the whole grain flour in an acid medium and liquid. The basic idea is to soak all the flour with the liquid ingredients and 1 Tbsp of an acid medium per cup of water called for in the recipe.

- If the substance is too dry to mix well (i.e. more flour than can mix evenly with the liquids), you can also add the liquid oil and sweetener (honey, maple syrup or agave) called for in the recipe to the mixture. This will help maintain a moist consistency that is easy to combine with the other ingredients after soaking.

- Acid mediums options include: cultured buttermilk, milk kefir, coconut kefir, water kefir, cultured yogurt, whey, lemon juice or apple cider vinegar. Dairy product acid mediums must be cultured!

- Make sure to use warm filtered water/liquids for soaking. Warm water is necessary for the soaking process to be effective. Warm the water/liquids until they are bath water temperature before adding to the grain/flour.

- Brown rice, buckwheat, and millet do not have as high of phytate content and thus need only be soaked for 7 hours (these are great last minute grains if you forget to soak, won’t be a big problem – also recommend purchasing brown rice pasta for this reason as well)

-All other grains (whole wheat, spelt, kamut, oats, etc) should be soaked from 12-24 hours, with oats have the highest level and best soaked for 24 hours.

2. Leave your grains soaking at room temperature on your counter. Cover tightly with plastic wrap, or with a plate to prevent it from drying out (especially in the case of a dough). After soaking, you add the remaining ingredients, if required, and proceed with recipe!

Sue Gregg shares two other benefits to soaking: “There are two other advantages of the two-stage process. Several hours of soaking serves to soften the grain, resulting in baked goods lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is baking powder. Baking soda, alone, will give enough rise. Secondly, this is a great step in convenience, dividing the task into two shorter time periods, cutting the time needed to prepare the recipe right before cooking and baking when you feel
rushed to get food on the table.”

Another benefit I have found to soaking is that it absorbs the liquids and expands the grains, making a larger quantity in the end. This is very true especially with my soaking oatmeal. If I forget to soak, it results in a smaller batch, but if I soak it increases the quantity and is more satisfying and filling as well. Soaked baked goods and cereals are always lighter in texture as well, and not dense as their unsoaked wheat counterparts. Don’t quite know why this happens, but it extends the food budget further! Whole grains overall are much more satisfying and fill you up longer than white products…so once again, more value for your money!

Soaking Cereals

Simply soak your cereals in half the quantity of water called for in the recipe with the 1 Tbsp acid medium per cup of water for 12-24 hours. When you are ready to cook, boil the other half of the water before adding the soaked grain. It will be ready in 5 minutes!

For our regular twice a week breakfast of oatmeal, I soak 1 cup of rolled oats with 1 cup of water and 1-2 Tbls of kefir. I let it sit covered overnight. In the morning I put 1 cup of water to boil on the stove. When it is rolling, I add the soaked oats and let it simmer for 5 minutes or so. We then add ground flax seeds, dried cranberries, chopped apples and sometimes a little mashed bananas and there you have an excellent high fiber breakfast.

Soaking Quick Breads

For quick breads (waffles, pancakes, muffins, etc) add 1 Tbsp of an acid medium (best with cultured buttermilk or kefir) for every cup of water called for in the recipe, cover and soak as recommended above. If the recipe calls for buttermilk already, soak in the buttermilk or replace with kefir (which is my favorite!).

I replace buttermilk with kefir completely most of the time without problem. If desired, you can also add all the other liquid ingredients besides the egg, leavenings, and salt in the soaking mixture as well. This helps maintain a moist dough. After soaking, I simply add the egg, leavenings and salt called for in the recipe. Sue Gregg incorporates this idea in all her breakfast recipes. See recipe below. She has other sample recipes on her website.

Whole Grain Pancake/Waffle Recipe – includes instructions on soaking! This is simply delicious!

Soaking Beans

Beans should be rinsed then soaked with 1 Tbsp whey or lemon juice per cup of beans. After soaking, drain, rinse and start with fresh water. Follow the recommended quantities as you would normally.

Soaking Yeast Breads

Soak flour, and 1 Tbsp vinegar or kefir for every cup of water called for in the recipe (leave 1/2 cup of water for activating yeast later). I like to also add the oil and sweeteners to maintain moist dough, otherwise cover tightly with plastic wrap. After soaking, active the yeast in the remaining water with a tsp of honey. Proceed with the recipe.

My Homemade Bread Recipe – with soaking instructions!

Soaking Brown Rice

Combine your rice and all the water called for in the recipe with 1-2 Tbsp of acid medium and let soak for 7 hours. I combine these ingredients in the pot I will cook it in. When ready, simply turn it on and cook as usual. My recipe is to soak 1 cup brown rice to 2 1/4 cup water, with 2 Tbsp of kefir. Heat to boiling and then turn to low heat and simmer for 45 minutes.

For more recipes, view the recipe index. Most of my recipes include soaking instructions.

Soaking is actually quite simple. The key: thinking ahead! Write it in your schedule! Each morning after breakfast and making dinner preparations, I also ask myself if I need to soak anything for the next day. I quickly combine it and let it sit on my counter.

Further Reading

Urban Homemaker articles on Soaking here & here
How I use kefir and the wonderful benefits
Tammy’s Kefir Making Instructions
Two Stage Process - introduction to soaking by Sue Gregg – I drew much of the above information from this article
Sue Gregg’s Breakfast cookbook is my favorite intro to different whole grains and how to include them in your diet. This book shows you how to grind grains in your blender for many morning breakfasts. Works wonderfully!
Be Kind to Your Grains – article by Sally Fallon, author of Nourishing Traditions on why we should soak our grains

Two other good options that accomplish the same benefits as soaking, include using sprouted flour or sourdough methods.