5 Things to Do with Quinoa (1)

So it's not exactly new on the health scene anymore, nonetheless I will probably never stop blogging about my favorite pseudo grain, really seed, quinoa. Pronounced KEEN-WAH, is a lovely versatile "complete" plant protein, used widely in Peruvian cooking, that passes the test! It's full of fiber, protein, minerals, tastes good, is gluten free, has a pleasant texture, is easy to digest, simple to cook, and is becoming easier and easier to find in your local markets. I buy mine at Costco.

So what I've heard so many people say about many health foods or new things to them is they will run out and buy whatever it is, but then they let it sit there because they have no idea what to do with it. This post and the following four will hopefully alleviate that problem with quinoa.

Cooking

Rinse your quinoa before cooking if it has not be pre-rinsed. Read about why here. I always cook two cups at a time. Use 11/2-2 cups of water per cup of quinoa. So if you cook 2 cups use 3 1/2-4 cups of water. To cook: put the water and quinoa in a pot together uncovered. Bring to a boil, turn down to low heat, and put a lid on it. Sir it some. When the quinoa looks soft and you can see little circles that seem to have separated from the seed, it's ready! Cook time is about 10-12 minutes.

Once you've cooked your quinoa you are in business to use it however you'd like! I'll be giving you a new recipe in each blog post! I'll place a reminder of how to cook it each time as well. Try this recipe below!

Sweet Potato Quinoa Porridge

This is an excellent breakfast, but can be eaten anytime!

Ingredients:

1 Cup Quinoa, cooked

1 Cup Sweet Potato Purée or Mash

Pinch Celtic Sea Salt

1/2 Cup Whole Organic Unsweetened Coconut Milk

1-2 Tbsp Organic Maple Syrup or Raw Honey

Crushed and Whole Raw Pecans or Walnuts (as much as desired)

1/2 Tsp Organic Ground Ceylon Cinnamon

1/2 Tsp Organic Ground Ginger

1 Tsp Ground Flaxseed

1 Tbsp Organic Unsweetened Shredded Coconut

Directions:

Put the first 4 ingredients in a pot and warm on low to medium while stirring until as warm as you'd like it. Mix everything else with warmed mixture in a bowl. Thoroughly enjoy! Double or triple as needed. Feel free to mix other things in there like chia seeds or maca powder.

Tell me if you try this recipe! Be healthy, be blessed, be a good steward! 

How are You Snoozing at Night?

Sleep, it is so neglected and so underestimated as a vital nutrient in a class of its own. Consistent, quality rest is infinitely important for over all well being, good health, and emotions. Sleep amounts dictate whether or not you eat right, eat enough or too much, as well as what foods you choose. Lack of sleep can lead to brain fog, depression, weight gain, hormone imbalance, negative stress, and depleted immunity. None of us want those things in our lives. Do not beat yourself up, just start to be proactive with some or all of these tips.

This might sound funny, but adults need to give themselves a bed time. Get to know your body. I totally had to do this too. There have been various points in my life when I have struggled with sleep. Figure out the number of hours you comfortably need to be a productive member of society. Be resolute about sticking to it as well. The television, computer, and wireless device will survive if they are not used past 9pm. In fact the nine o'clock hour is a great time to start winding down. Dr. Mercola says that between 9-10pm is when our bodies start secreting melatonin. Actually did you know that your biology plays into whether you are more of a lark or night owl? So if 9pm is too early for you choose an hour before between 9pm and 12am that works for you. Now the later you go to sleep will mean a later hour for you to wake up in the morning.

I realize nursing mothers and people who work nights are at a disadvantage. Regardless do the best you can. If you can ever avoid a job during the night time hours, do so. Working nights is terrible for the body. We were created to rise and set with the sun. I realize the sun has started to go down way before 9pm. Considering our busy lives, and the fact that we do have electricity, 9pm is a good compromise.

Here are some tips to help get to support a good night's rest:

1) Move your body each day intentionally for at least 20 minutes. Choose movement that you like and will do.

2) Don't eat past 8pm if possible; eating late causes the digestive tract to work over time and doesn't allow the body to rest and achieve the deep sleep that is necessary.

3) Utilize genuine essential oils; apply lemongrass and nutmeg topically on the front of the neck with a carrier oil in the morning for a great start. At night try lavender and cedarwood around the neck, back, and shoulders. When applying essential oils topically use a carrier oil like organic unrefined coconut oil. Getting a loved one to do the topical application along with massage is a wonderful way to ease your mind and body at night as well. I love a Young Living Essential Oil pre-made roll-on blend called Tranquil on my feet and shoulders. You can get it here.Combine lime and cedarwood in a dark glass spray bottle with witch hazel and spray on bed linens, or diffuse it.

 4) Get a magnesium chloride spray. Many people are magnesium deficient. You can tell if you are unable to sleep on a regular basis, you have low vitamin D levels, you don't eat a high plant based daily diet, feel foggy brained, and get muscle cramp, especially in the legs. A magnesium chloride spray is an easy, safe way to add magnesium topically. Spray it on your tummy and legs every night. This is safe for young children and adults.

5) Drink a cup of herbal tea with relaxing properties like lemon balm (Melissa); be sure to let it steep for 4-5 minutes.

6) Find safe, useful, natural supplements that encourage the body to be balanced by nourishing the adrenal glands; my two favorite are holy basil (tulsi) and Ashwagandha; these are amazing adaptogenic herbs that help the body deal with emotional, phsyical, environmental, and mental stress, amounts for each person differ.

7) Re-evaluate the mattress you are sleeping on, most mattresses have a lifespan of 8-10 years, they are also full of toxic chemicals, which unfortunately you breathe in everyday, consider making or purchasing an organic mattress.

8) Don't use electronic devices or watch television just before bed, I know that's challenging for those of us working, nonetheless they are over stimulating for the brain; keep televisions out of the bedroom. It's best to turn off electronics 1-2 hours before laying your head to the pillow.

9) Journal about your day, often times physically writing down your thoughts of the day, hopes, dreams, and discouragement is like pressing the delete button on the computer and it helps to relax the mind.

10) Pray, talking to God before you sleep is a great way to end your day.

Got Glutened?

So everyone these days seems to be going gluten free (GF) for one reason or another. There are lots of great reasons to make this decision. I'd like to discuss why this is a good choice in today's day and age, how to do it properly, and what to do if you get what's called, "Glutened" after going GF.

First let me say that it is my personal belief that God did not create us with food allergies or intolerances. Gluten is not the bad guy. I firmly believe these issues stem from the state of affairs of our food system. Over hybridization, genetic altering and modifications, processing, pasteurization, homogenization, the use of pesticides, herbicides, and fungicides, along with improper crop rotation, diversity, and "rest" for the fields, we have created a monster.

The other problem is all of the fake food or food like products getting passed off as healthy...and the hugest detriment is we spend our money on these science projects.

What is Gluten

Gluten is the protein in several grains. . You can be sure you have gluten if you are eating wheat, kamut, spelt, rye, barley, farrah, semolina, and couscous. Lots of food are mixed with foods that contain gluten. Wheat is brushed, sprayed, and mixed on naturally GF foods as well. You must read labels and know what to look for on it. 

The traditional wheat Jesus ate is gone. Due to man made changes to the plant the gluten count, according to doctor and author William Davis, the gluten count went from 5% to over 50%! That's an incredible amount of protein. It is extremely abrasive to the digestive tract. This cause great inflammation through the entire body.

Reasons Why

Perhaps you've recently discovered through tests that you have the auto-immune disorder called Celiac Disease. In this case, run don't walk to your kitchen and do a "clean out" of all foods with gluten. 

Maybe you have not tested positive for Celiac, yet you notice a direct intolerance due to foods with gluten due to gut issues present like Crohn's disease, colitis, gastritis, irritable bowel syndrome, acid reflux, Candida, or chronic unidentified stomach pain like diarrhea or nausea.

Perhaps you have symptoms like chronic migraines, foggy brain, memory issues, depression, excess weight you can't lose, acne, or excema. Yes, these can and are caused by sensitivities to gluten. I am a walking testimony to it. 

Have arthritis or joint pain? Gluten is exacerbating the pain and making it worse.

Consider Going GF

If you haven't experienced any of the symptoms I've mentioned, consider yourself blessed. Why allow the possibility of them popping up in the future though? If you are certain that you are perfectly fine and healthy, might I encourage you to eat a wide variety of foods, eat much less foods with gluten (veggies and fruits are all GF), and if at all possible become wheat free. As mentioned early wheat is not what it once was and it confuses the body by being an overload. 

Other grains containing gluten are not as processed or changed. For anyone intolerant though, it's best to remove all gluten because the body's immune response is now in over-react mode.

When the health of our intestines has been compromised, our over all health and wellness is headed for a quick decline. Our immunity is all in our gut. Healing the gut takes time to do. It is not an overnight process. Hear me: prescription medication cannot heal your digestive system. Only the consistent use 

of real, organic, gluten free foods and certain natural supplements along with periodic fasting will give it life again. 

Too much stress can also irritate the gut. Being sure to manage your stress with purposeful action will be exceedingly beneficial.

Got Glutened?

Okay so perhaps you've gone GF for a while. Then it happens, you've eaten some food with gluten whether it's on purpose or not, you aren't feeling so good. Getting "glutened" is the term used for that circumstance. This is real and don't let anyone tell you it's not a real condition.

When I get glutened, I feel foggy brained, sharp pains in my stomach or nauseas, and very lethargic. Some people might vomit, have diarrhea, or break out with a bout of acne. I avoid it as much as possible of course, but it happens sometimes. 

Ways to Avoid Getting Glutened

Make food at home.

Look for certified gluten free items.

Don't purchase much pre-packed GF foods like bars and snacks; these are USUALLY, not always, but usually junk.

Beware of bulk bins in grocery stores; cross contamination happens easily.

Avoid most GF store bought breads, they aren't the cleanest and tend to have genetically modified ingredients.

Look for complete GF restaurants. 

If you can't find a GF restaurant, look for GF friendly places that really are GF friendly. A GF menu doesn't stop cross contamination.

Take a high quality protease enzyme like Enzymedica Glutenese every time right before eating at a restaurant or even someone's house. It will help the body break down the rogue gluten that wound up on your plate.

What to Do If You Get Glutened

Drink lots of filtered water to flush the body.

Another good drink for flushing would be dandelion tea.

Chew some raw ginger, if it's available, a little bit at a time for a few hours. This will help ease the inflammation. Otherwise carry organic ginger capsules with you for such an occasion. Himalaya is a good brand. Health food stores have it.

Take some bentonite clay liquid to help flush the gluten from your system. Health food stores should carry it.

If you forgot to take a protease enzyme, take one now, it still may help. 

Drink a smoothie with papaya and the pineapple stem. These fruits have awesome enzymes that will also help ease the distress.

Rest, your body needs to recouperate.

Join me next time when I talk about where else gluten is hiding. Got questions? Ask me below. I'm 100% GF and currently taking health counseling clients who want to do the same. Be healthy, be blessed, be a good steward!

Easy Veggie Patties

I love the simplicity of true health and wellness. It's not complicated. Eating real food, making sure it's mostly plant based, drinking lots of clean water, moving your body daily with exercise, and most of all staying in constant communication with God is what it comes down to in essence. 

In order to help myself keep things simple in our fast paced society while still trying to eat real food, I think it's super important to get into a routine of having certain foods prepared on a regular basis so you can easily grab them. For me this definitely includes organic brown rice, quinoa, and beans of some sort. These are integral to most of my meals. I usually use some type of bean each week and either brown rice or quinoa. Keeping veggies prepared is also really helpful; having them quickly cleaned and cut if I need to rush out the door is a huge bonus.

I love a good veggie patty. I refuse to call it a burger because truly a burger is made with meat of some kind. I'm not opposed to anyone eating a burger, just do yourself a favor and make it at home so you'll know what you're eating. I'm not a meat eater per say, but it's totally fine if you like it. Consuming unidentified objects that pretend to be food just doesn't appeal to me though...call me crazy! 

Veggie patties are delicious, versatile, and when made right should be fairly painless and easy. I adore them because you can make them with awesome textures and very savory. The sky is the limit and nutrition wise you can pack them with wholesome yummy goodness!

My favorite base for a good veggie patty is some type of bean, brown rice or quinoa, and eggs. After that add whatever you want to include. Spices and veggies whether sautéed a little bit or raw give the variety. It's a fantastic way to use up leftovers!

You can eat these on a bun if you want. I'm gluten free (GF) and choose not to mess with replacing what I used to eat before with GF versions of everything. Somethings I'm happy to live without, buns being one of them. Occasionally, I'll bake a loaf of GF bread. I prefer to eat mine on a large lettuce leaf, broken up on top of a salad, or just beside some veggies.

After you see how easy this is you might be making them all of the time. Kids will love these! Throw some homemade organic ketchup on it and your golden with your kiddo for sure! Feel free to double or triple the recipe. I've not frozen these, but I think they'd do fine.

Recipe yields about 3 patties.

Ingredients:

1 Cup Organic Cooked Chickpeas (garbanzo beans)

1/2 Cup Organic Cooked Short Grain Brown Rice

1 Large Farm Fresh Egg

Small Handful of Organic Kale, chopped

1 Large Garlic Clove, minced

1/4 of a Purple Onion, chopped

1 Tsp Celtic Sea Salt

1/4 Tsp Fresh Black Pepper

1 Tsp Organic Ground Tumeric

1-2 Tbsp Organic Unrefined Coconut Oil (for sautéing on the stove)

Directions:

Add the brown rice and chickpeas to the bowl. You can totally blend or food process this part if you want to do so or use a masher like I did.

Mash the rice and chickpeas fairly well.   Some chunks are okay and welcome.

If you use your food processor for mixing then it's simple to toss in the egg, chickpeas, and rice; you can throw the veggies right in there with them or for more texture take the mixture out of the food processor, put it back in the bowl, and then add the veggies.

Next I put the egg and veggies in the bowl.

Mix it well with salt, pepper, and turmeric.

 

Form into patties and brown each side in the coconut oil in a skillet.

Then serve it up however you want! I love these with my homemade mustard and avocado!

Get creative and make this your own! I'll share another veggie pattie recipe soon. Be blessed, be healthy, and be a good steward.

Vegan Soy Free Mayo

Thought I'd share a quick little recipe I found for a great mayo substitute if you can't do eggs, don't want all that nasty soybean oil, or want deviled eggs and think all that egg between the mayo and eggs themselves is over kill. Whatever your reason, I think you will enjoy it. Use it in any recipe calling for mayonnaise.

The original recipe can be found in the Nourishing Friends Cookbook authored by Leanne Vogel. I keep these ingredients in my pantry on a regular basis, so it was easy to whip up a batch quickly. 

I think you could easily substitute the cashews for macadamia nuts and the raw apple cider vinegar for raw coconut vinegar, and hemp oil for the olive oil, if you wanted. It's a very nourishing recipe with the ingredients as is truth be told.

Coconut milk and oil are full of health benefits! The oil contains 3 anti microbial and antibacterial medium chain fatty acids. They are all a super boost to the immune system naturally. One of the acids in particular is called monolauric acid. In the body it is converted into a compound called monolaurin. Our bodies need utilize element to stay healthy. Make a note it is ONLY in organic unrefined virgin coconut oil. The only other food that contains monolauric acid is human breast milk. (This is one reason breast feeding  is so important.) The oil is in the milk. The milk is a blend of the flesh and water. It's packed with vitamins B, C, E, and many minerals like magnesium, potassium, and phosphorus.

Cashews contain healthy monounsaturated fat, and are high in antioxidants, special vitamins,that help deter cancer cells from forming. They are rich in magnesium, which is an integral mineral in our bodies it regulates nerve and muscle tone, controls how much calcium we receive, reduces high blood pressure, helps with going and staying asleep, and relaxes muscles. I get my cashews from Trader Joes or Nuts.com.

The recipe originally just calls for sea salt. Beware of that term. All salt is from the sea, so technically any salt can say, "sea salt." I specifically noted Celtic sea salt. Another acceptable salt would be Himalayan (pink salt). Celtic sea salt is from the coast of France. It has not been bleached or dyed white like table salt, all of the natural minerals are still in tact (over 75) like sodium, potassium, calcium, iron, magnesium, phosphorus, and more. It also does not contain any scary anti-caking agents. I don't know about you, but I just want to eat salt.

Ahhh the wonders of turmeric, such an incredible little root! Used in Ayurvedic medicine for years, here in the USA we are finally waking up to its power. Turmeric is a deep yellow/orange root, first heard used widely in India, has wonderful immune health properties as well as a natural anti-inflammatory. I throw it in whatever I can.

Extra virgin olive oil (EVOO) is a super source of healthy omega 9. It has some omega 3's, but not much. Our bodies naturally make the fatty acid omega 9, so take it easy. It a healthy fat for the heart. Make sure to choose a true EVOO. Look for ones in dark glass bottles, with deep rich yellow/green hues, and a harvest date on the back. Many olive oils on the shelves in today's markets are not pure even if they say so on the label. California's olive oil standards are very high, so one from CA is a safe bet.

I actually drink a little raw "unpasteurized" apple cider vinegar (ACV) everyday in my water. It's great for digestion, regulates the pH in the body, burns fat, and helps our immune system function well. I like the Braggs brand. ONLY RAW ACV has the health benefits. 

Recipe:

1/2 Cup Organic Whole Coconut Milk

4 Tbsp Coconut Oil

1/4 Cup Raw Cashews (soaked for at least 20 minutes in filtered water in a glass jar or bowl)

1/2 Tsp Celtic Sea Salt

1/4 Tsp Organic Ground Turmeric

2 Tbsp EVOO

3 Tbsp Raw ACV

Directions:

Put everything in a food processor or blender.

Process really well until creamy.

That's pretty much it. Then put it into a glass jar or Pyrex type dish. It should keep for a few weeks in the fridge. Enjoy!

After being refrigerated the oil balls up a little bit and looks grainy. That's perfectly fine and natural. 

Homemade Elderberry Slippery Elm Syrup

Loving this fall weather, except for the gray days. Summer time is my absolute favorite season though. I love the hot sun beating down on me while I'm hiking on trails or walking on the beach. So since we have now walked into the holiday season immune defenses are going to be down because of all of the sugar and not so great dietary choices. This time of year is so tempting. If you'd like to skip cold and flu season all together, check out my post here. To keep a little insurance so to speak in our back pockets, I thought it would be great to show you how to make a kid friendly medicinal syrup to administer daily or weekly to boost your family's immune systems.

So colds and flues are viral. Viruses are not the same as bacteria. Viruses cannot replicate with a host cell, therefore they are not considered living organisms. Bacteria on the other are able to exisit and thrive without a host. Knowing the type of infection you have is key to treating it. Regardless, both types of infections can really take our bodies into an unnecessary tail spin...not fun! To keep myself and my children healthy I utilized some of God's finest from the outdoors and made a immune system boosting syrup. This is appropriate for age 1year and older. It does contain honey, so do not give it to a baby under a year of age. There is a particular bacteria, C.Botulinum that can cause death in infants.

Ingredients & Benefits

(1/2 Cup) Dried Black Elderberries: immune boosting, helps ward off viruses

(1/4 Cup) Slippery Elm Bark: soothing for sore throats, fights infection

(1/4 Cup) Ginger Root: anti-inflammatory, immune booster, mucous solvent

(3) Ceylon Cinnamon Sticks: anti-inflammatory, warming to the body, anti-bacterial

(1 Cup) Raw Local Honey: anti-bacterial

Here is how to make the syrup:

Mince the ginger root.

Then measure 3 cups of filtered water and put it into the pot.

Then put the elderberries, ginger, cinnamon, and slippery elm bark, into the pot.

Simmer on low heat for 1 hour. Next you will turn off the heat and use a mesh strainer to strain the herbs from the liquid. Add your honey. Store in a glass jar in the refrigerator.

Servings:

Adults: 1 Tbsp

Children under 12: 1 Tsp

Children under 4: 1/2 Tsp

You can use one serving daily for immunity support or take 3 servings at the onset of illness to fight an infection. Store in the fridge for 2 months.

Please give me a heads up if you make this for yourself or your family. Be healthy, be blessed, and be a good steward!

Gluten Free Donuts!!!

Oh my goodness, need I say more? It's a dream come true right....gluten free and donut to be in the same sentence. Okay, so it's not exactly Krispy Kreme, but they are sweet enough and have a hole in the middle....score! These are even better because dare I say, they are actually good for you!

These delectable yummies are made with coconut flour. It's loaded with awesome fiber, healthy fat, and vitamins! Really, while they do contain some healthier sugar, you could almost serve these to the kids for breakfast and really not give yourself a guilt trip.

Ingredients:

Donuts

1/2 Cup Organic Unrefined Coconut Oil

1/4 Cup Organic Coconut Sugar 

1/4 Cup Organic Maple Syrup

1/2 Tbsp Organic Ceylon Cinnamon

6 Farm Fresh Free Range Eggs

2 Tsp Organic Pure Vanilla Extract

3/4 Cup Organic Coconut Flour

3/4 Tsp Baking Soda

1 Tsp Celtic Sea Salt

Chocolate Topping

One 365 Whole Trade Dark Chocolate Bar

1 Tbsp Organic Unrefined Coconut Oil

Directions:

I used a Pampered Chef fluted mini bundt stoneware pan. Go ahead and grease it with coconut oil ahead of time. Pre-heat the oven to 350 degrees F.

You can use a blender or food processor. I opted for the food processor. Go ahead and add your eggs, coconut oil, coconut sugar, cinnamon, and maple syrup. Process them well.

Place a stainless steel mesh strainer over the open top of the processor bowl. In the strainer add the flour, salt, and baking soda to sift. Shake and sift the mix. Whatever doesn't sift through, dump into the processor bowl. Process it well.

Pour into greased wells of donut pan or fluted mini bundt pan. If you use the Pampered Chef fluted mini bundt pan it will take 30 minutes to bake. Using smaller donut pans? Cut the bake time in half.

While baking, break up the chocolate bar into a small pot. Add the coconut oil. Don't do anything with this yet. Once the donuts come out of the oven, put the pot with the chocolate on the stove. 

Slowly melt the chocolate. Then drizzle it over top of the donuts. 

I realize mine do not look super pretty. Perhaps you are an expert drizzler, I am not :) That's okay, they still taste fabulous! Put them in the fridge for at least 30 minutes. Then take them out and enjoy them! Please let me know if you try them with a comment on my blog. Be healthy, be blessed, and be a good steward!