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8/28/2017 0 Comments Nutrition: Herbs  Herbs have been used for centuries for medicinal purposes as well as flavoring foods. It is best to use herbs to flavor foods instead of artificial flavoring. If you think about it, why would you want to eat anything that is artificial? When reading ingredients of foods you are purchasing, it is important to understand exactly what they mean. So, what do artificial and natural flavorings mean?  According to the FDA’s website, “A color additive is any substance that imparts color to a food, drug, cosmetic, or to the human body. Color additives include both synthetic substances and substances derived from natural sources. Color additives may be used in food to enhance natural colors, add color to colorless and ‘fun’ foods such as cake decorations, and help identify flavors (such as purple for grape flavor or yellow for lemon). Color additives are sometimes called food dyes.” Really? Do foods with a grape flavor have to be bright purple?!  Synthetic substances are not natural. They are created to enhance flavor or color. The human body does not recognize unnatural substances. We don’t have enough research on the long-term effects of consuming unnatural foods. So, why risk it? Studies have linked artificial flavorings and dyes to hyperactivity in children, although more experimentation is needed. If you have a child suffering from ADHD, try eliminating these ingredients from their diet.  A much better way to flavor foods is by using herbs, either fresh or dried. Herbs are plants, which come from nature, so they are not foreign to the human body’s immune system and digestive system. If you need another reason to use fresh herbs in your cooking, check this out! According to the article: The role of herbs and spices in cancer prevention from The Journal of Nutritional Biochemistry, “A growing body of epidemiological and preclinical evidence points to culinary herbs and spices as minor dietary constituents with multiple anticancer characteristics.”  So, which herbs should you use |
|  This herb is very easy to grow and has done well growing next to our tomato plants. It usually pairs well with Italian dishes, in pesto and tomato sauce. Recipe ideas:
Click here for some recipe ideas. |
Chives
Chives have a similar flavor to onion without the bite. This herb is great to use as a garnish. It is recommended to add chives at the very end of cooking for its color and flavor.
Recipe ideas:
Grilled Pepper Crusted T-Bone Steaks with Worcestershire-Chive Butter
Homemade Potato Chips with Bleu Cheese and Chives
Shrimp and Chive Ravioli with Grape Tomato Sauce
For more information and recipes, click here.
Recipe ideas:
Grilled Pepper Crusted T-Bone Steaks with Worcestershire-Chive Butter
Homemade Potato Chips with Bleu Cheese and Chives
Shrimp and Chive Ravioli with Grape Tomato Sauce
For more information and recipes, click here.
Parsley
Parsley is one of the most common and versatile herbs, usually used as a garnish on top of dishes. It has a light peppery flavor that complements other seasonings. In addition to garnishing, it is often used in sauces and salads.
Recipe ideas:
For more information and a recipe, click here.
Recipe ideas:
- Add chopped parsley to eggs
- Add to green tossed salad
- Add to spaghetti as a garnish
For more information and a recipe, click here.
Cilantro
Cilantro is one of the world's most popular spices and is a staple of Latin and Asian cooking. It can be added at the end of cooking, so you can eat the stems and leaves raw.
Recipe ideas:
For more information and recipes, click here.
Recipe ideas:
- Salsa
- Cilantro Grilled Chicken Breast
- Grilled Shrimp and Cilantro Pesto Pizza
- Add to cooked rice
For more information and recipes, click here.
|  Mint has such a fresh taste, it can be added to many different dishes, including salads, sauces and teas. Its cooling flavor can be used to temper spicy curries. Try adding this herb to dishes for a refreshing flavor. Recipe ideas:
For more information and recipes, click here. |
Sage*
This herb is commonly used in Thanksgiving stuffing, but it also goes well with pork, beans, potatoes, and cheese. Just like Rosemary, start off with a small amount and add more if needed.
Recipe ideas:
Recipe ideas:
- White Beans with Pancetta and Sage
- Chop sage and add to cooked garlic mashed cauliflower
- Add to your favorite stuffing recipe
Rosemary*
Rosemary's leaves can be used fresh or dried for extended cooking in soups, meats, stews or sauces. Its flavor is strong, so you should add rosemary sparingly at first and then more if needed.
Recipe ideas:
Grilled Leg of Lamb with Rosemary, Roasted Pears, and Black Pepper Polenta
Recipe ideas:
Grilled Leg of Lamb with Rosemary, Roasted Pears, and Black Pepper Polenta
- Roasted Red Snapper with Rosemary
- Add fresh rosemary to chicken before grilling
| Thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable. For the fresh herb, peel off as many of the leaves as you can from the woody stem with your fingers. Recipe ideas:
For more information and recipes, click here. |
Oregano*
Oregano also goes well with Italian dishes. It dries well and can also be used as a substitute for its close cousin, marjoram.
Recipe ideas:
Recipe ideas:
- Greek Salad with Oregano Marinated Chicken
- Meatloaf with Tomato Gravy
- Stuffed Foccacia with Roasted Eggplant and Oregano
- Add dried oregano to oil-based salad dressing
Dill*
This herb adds a nice flavor to seafood, soups, salads and sauces. Use with delicate flavored foods like fish and shellfish.
Recipe ideas:
For more information and recipes, click here.
Recipe ideas:
- Roasted Potatoes with Dill
- Salmon Cakes
- Add chopped dill to eggs
For more information and recipes, click here.
*Another option for flavoring foods is using essential oils. They must be added at the end of the cooking to maintain the therapeutic benefits. Make sure that you are using a high quality, Grade A essential oil and not the cheaper versions found in health food stores or grocery stores.
Resources:
Weston A. Price Foundation. www.westonaprice.org
Color Additives: Questions and Answers for Consumers. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm488219.htm
Article: Artificial food dyes and attention deficit hyperactivity disorder. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2011.00385.x/full
Article: Food Network. A Guide to Fresh Herbs. http://www.foodnetwork.com/recipes/articles/guide-to-fresh-herbs
Cooking Light. 11 Herbs Every Cook Should Use. http://www.cookinglight.com/cooking-101/essential-ingredients/all-about-herbs-slideshow#cc-basilmint-0206p166b
The Journal of Nutritional Biochemistry. Volume 19, Issue 6, June 2008, Pages 347-361. The role of herbs and spices in cancer prevention. http://www.sciencedirect.com/science/article/pii/S0955286307002689?showall%3Dtrue%26via%3Dihub
The Washington Post. The Health Benefits of Herbs. https://www.washingtonpost.com/lifestyle/wellness/the-health-benefits-of-herbs/2015/04/13/4668c73a-dd59-11e4-acfe-cd057abefa9a_story.html?utm_term=.43298e2ae40d
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8/28/2017 0 Comments
Nutrition: Fats, Oils & Sweeteners
As a consumer, it is important to be educated by reputable sources. Unfortunately, the food industry does not always have the consumer’s best interest at heart. Many years ago, there was a major shift in foods and fats were replaced with sugar. There were misconceptions going around that fat was bad for the body. An excessive amount of anything is bad for the body, including water. Although, many people may not realize this connection, many animal fats, such as butter, come more directly from nature than white sugar.
There are four different kinds of fats and oils: saturated fats, monounsaturated fats, polyunsaturated oils, and partially hydrogenated fats. Saturated fats like butter and monounsaturated fats like olive oil are actually better for your body. Your brain, nerves, and all other cells in your body need fat to function.
Polyunsaturated oils like corn oil and partially hydrogenated fats are worse for your body. Partially hydrogenated fats have been denatured because they are liquid seed oils that have undergone a process to make them hard.
Unfortunately, these dangerous industrial oils are commonly used in processed foods. These oils contain free radicals, which promote unbalance in the body.
Butter, avocados, fish, seeds and nuts are all great sources of good fats and oils. These foods have been proven to reduce diabetes, heart disease, cancer and dementia. It is best to cook with butter, animal lard, or coconut oil. Use olive oil for dressings and other dishes that do not require heating.
Sugar can have many names and is directly linked to disease. This is not advertised or commonly known because the food industry relies heavily on this ingredient as a sweetener. The worst form of sugar is probably High Fructose Corn Syrup (HFCS) and should be avoided. The average American diet has drastically increased its sugar quantity over the years. The Daniel Plan cites that in 1800, the average person consumed 5 pounds of sugar per year and current trends are averaging 152 pounds per year! The human body is not designed to process that large amount of sugar. This ingredient is quickly absorbed, spikes blood sugar, spikes insulin levels, increases appetite and may lead to a fatty liver. Sugar feeds cancer!
If you are eating or drinking something sweet, it is better to have sugar than sugar-free options, though. They are unnatural and can cause more damage in the body. Artificial sweeteners increase cravings, weight gain and type 2 diabetes, according to The Daniel Plan. Diet drinks are worse than sugar-sweetened drinks.
If you are eating or drinking something sweet, it is better to have sugar than sugar-free options, though. They are unnatural and can cause more damage in the body. Artificial sweeteners increase cravings, weight gain and type 2 diabetes, according to The Daniel Plan. Diet drinks are worse than sugar-sweetened drinks.
Try to limit your intake of sugar, and when you do consume it, make better choices. Natural forms of sugar include: honey, brown sugar, coconut sugar, maple syrup and molasses. If possible, it is always best to prepare your own foods at home, including desserts. In this way, you know exactly what the ingredients are and have more control over what you are eating. Include nutrient-dense ingredients like butter, eggs, nuts and coconut oil so your body will be getting some benefit from what you are eating.
Resources:
The Daniel Plan by Rick Warren
https://www.westonaprice.org/health-topics/know-your-fats/fats-and-oils-and-their-impact-on-health/
https://www.westonaprice.org/health-topics/know-your-fats/why-butter-is-better/
The Daniel Plan by Rick Warren
https://www.westonaprice.org/health-topics/know-your-fats/fats-and-oils-and-their-impact-on-health/
https://www.westonaprice.org/health-topics/know-your-fats/why-butter-is-better/
8/28/2017 0 Comments
Nutrition: Eat Good Salts!
Just like many aspects of healthy nutrition, salt is poorly understood. Often, people try low-sodium diets and are told by medical professionals to reduce salts. Although, too much of anything can be detrimental to health, one must stay educated and choose quality when purchasing products. Salt is no exception. There are many different kinds of salts. White table salt, which seems to be most common, is the worst for you. This kind of salt has undergone processes where trace minerals are removed and harmful chemicals are added. When shopping, look for unrefined and unprocessed salts. These salts retain the beneficial minerals that your body needs. Salt is necessary for brain development and during exercise.
Weston A. Price recommends not eating reduced fat or salt diets. Instead, change the type of fats and salts that you are consuming. You also want to avoid low-salt processed foods because the food industry often removes the salt and replaces it with MSG and artificial flavors. These are bad for the body, specifically, the nervous system.
The Ener-Chi Wellness Center states:
“Natural sea salt contains 92 essential minerals, whereas refined, adulterated salt (a by-product of the chemical industry) contains only two elements, sodium (Na) and chlorine (Cl). When cells suffer from a dietary deficiency of trace elements, they lose their ability to control their ions. This has dire consequences on the human body. Even if ion equilibrium is lost for just one minute, cells in the body begin to burst. This can lead to nervous disorders, brain damage or muscle spasms, as well as a breakdown of the cell-regenerating process.”
Wouldn’t you rather give your body the 92 essential minerals?! That’s a huge difference! So, the trade-off becomes more minerals and perhaps spending more compared to disorders, brain damage and fewer minerals for a cheaper price. I chose to go with the beneficial mineral salts and pay a little extra. Will you make the switch?
In short, salt helps the body with many functions and should not be eliminated from a person’s diet. Choose high quality, unrefined, unprocessed salts, such as sea salt, celtic ocean salt, Hawaiian black sea salt, and himalayan salt. Find these better options at your local health food stores or online. Do not overuse good salts, but do add enough to flavor your food while cooking. Remember, good food should taste good! Our family loves using sea salt and Himalayan salt in our food.
Weston A. Price recommends not eating reduced fat or salt diets. Instead, change the type of fats and salts that you are consuming. You also want to avoid low-salt processed foods because the food industry often removes the salt and replaces it with MSG and artificial flavors. These are bad for the body, specifically, the nervous system.
The Ener-Chi Wellness Center states:
“Natural sea salt contains 92 essential minerals, whereas refined, adulterated salt (a by-product of the chemical industry) contains only two elements, sodium (Na) and chlorine (Cl). When cells suffer from a dietary deficiency of trace elements, they lose their ability to control their ions. This has dire consequences on the human body. Even if ion equilibrium is lost for just one minute, cells in the body begin to burst. This can lead to nervous disorders, brain damage or muscle spasms, as well as a breakdown of the cell-regenerating process.”
Wouldn’t you rather give your body the 92 essential minerals?! That’s a huge difference! So, the trade-off becomes more minerals and perhaps spending more compared to disorders, brain damage and fewer minerals for a cheaper price. I chose to go with the beneficial mineral salts and pay a little extra. Will you make the switch?
In short, salt helps the body with many functions and should not be eliminated from a person’s diet. Choose high quality, unrefined, unprocessed salts, such as sea salt, celtic ocean salt, Hawaiian black sea salt, and himalayan salt. Find these better options at your local health food stores or online. Do not overuse good salts, but do add enough to flavor your food while cooking. Remember, good food should taste good! Our family loves using sea salt and Himalayan salt in our food.
Read about good fats in this post.
Resources:
Weston A Price Foundation. www.westonaprice.org
Ener-Chi Wellness Center. 16 Reasons Why Eating Unrefined Salt Benefits Our Health. http://www.ener-chi.com/eating-unrefined-salt-benefits-our-health/
8/26/2017 0 Comments
Nutrition: LiveRin' It Up
Why is it important to learn ways to sneak this beneficial ingredient into your recipes? Contrary to popular opinion in most people, organ meats are actually very good for the body. The organs in animals are more nutrient dense than the muscles, meaning there are more vitamins and minerals. These parts of the animal do have a different taste and texture than the more common meats eaten, so there are ways to disguise the organ meat in recipes. The easiest way is to simply mix organ meats in with the other meat that you are cooking. Instead of 2 pounds of ground beef, use 1.5 pounds of ground beef with ½ pound of organ meat.
The Weston A. Price Foundation recommends eating some kind of organ meat once a week. It is also recommended that you only purchase grass-fed organic meat. The liver is the organ that detoxes and produces vitamins. So, there may be some toxins in the animal’s liver, however, if purchasing organically, the load of toxins should be much lower and the nutrition content should be high. Eating animal liver actually helps your body’s own liver to break nutrients and toxins down. Now that you know the benefits, here’s some ideas of how to incorporate animal organ meat into your diet without causing havoc at the family dinner table.
The Weston A. Price Foundation recommends eating some kind of organ meat once a week. It is also recommended that you only purchase grass-fed organic meat. The liver is the organ that detoxes and produces vitamins. So, there may be some toxins in the animal’s liver, however, if purchasing organically, the load of toxins should be much lower and the nutrition content should be high. Eating animal liver actually helps your body’s own liver to break nutrients and toxins down. Now that you know the benefits, here’s some ideas of how to incorporate animal organ meat into your diet without causing havoc at the family dinner table.
Beef Stroganoff
Ingredients:
1 lb liver/hearts, chopped
2 lbs ground beef
3 TB butter
2 tsp salt
2 cloves garlic
1 lb mushrooms, sliced
2 medium onions, chopped
2-3 cups beef broth
4 oz tomato paste
2 cups plain yogurt
Ingredients:
1 lb liver/hearts, chopped
2 lbs ground beef
3 TB butter
2 tsp salt
2 cloves garlic
1 lb mushrooms, sliced
2 medium onions, chopped
2-3 cups beef broth
4 oz tomato paste
2 cups plain yogurt
1. Heat a large pot on medium-high heat, adding 1 TB butter to melt. Cook the liver/hearts. Set aside to cool a little.
2. Using same pan, add another TB butter and cook ground beef with onions, garlic, salt and mushrooms. Cook until browned. Turn heat down to simmer, adding extra butter if needed.
Don't forget to stir everything up!
 3. Toss liver/hearts into a blender and pulse to get a similar consistency as ground beef. Add the liver/hearts to the ground beef on the stove. |  |
4. Add the beef broth, tomato paste and yogurt to mixture on stove. Stir up and heat through. *Do not heat too long because you will destroy the healthy bacteria in the yogurt.
Serving suggestion: Linguine noodles pair nicely
with this dish to help absorb some of the liquid.
with this dish to help absorb some of the liquid.
“And I will give grass in your fields for your cattle, that you may eat and be full.” -Deuteronomy 11:15
Here's another recipe to try: Meatloaf
Ingredients:
1 pound ground beef
1/2 pound ground organ meat
2 eggs
1 cup bread crumbs
1/2 cup cream
1 small onion, chopped
2 tsp dried fresh herbs (your choice)
1 tsp unrefined salt
4 oz organic tomato paste
1. Mix the eggs and bread crumbs with cream. Let this mixture sit for a few minutes.
2. Mix the rest of the ingredients, except for the tomato paste.
3. Form into a loaf and set into your pan.
4. Spread the tomato paste over the top.
Optional: To make this dish a meal, cut up some other vegetables such as carrots, mushrooms, and peppers. Arrange around the meatloaf.
5. Bake at 350 degrees for about one hour.
This would be a great dish to double and freeze one to enjoy later!
1 pound ground beef
1/2 pound ground organ meat
2 eggs
1 cup bread crumbs
1/2 cup cream
1 small onion, chopped
2 tsp dried fresh herbs (your choice)
1 tsp unrefined salt
4 oz organic tomato paste
1. Mix the eggs and bread crumbs with cream. Let this mixture sit for a few minutes.
2. Mix the rest of the ingredients, except for the tomato paste.
3. Form into a loaf and set into your pan.
4. Spread the tomato paste over the top.
Optional: To make this dish a meal, cut up some other vegetables such as carrots, mushrooms, and peppers. Arrange around the meatloaf.
5. Bake at 350 degrees for about one hour.
This would be a great dish to double and freeze one to enjoy later!
Resources:
- Wheat Belly by Dr. William Davis
- Grain Brain by Dr. David Perlmutter
- www.TheFibroLady.com
- Freedom From Fibromyalgia: 7 Steps to Complete Recovery by Leah
- www.WestonAPrice.org
- Splendor From the Grass article: http://tinyurl.com/n5p6qgq
Categories
All Bread Class Recap Clean Eating Fermentation Herbs Nutrition Plant Grow Bloom Plants ARE Medicine Sourdough Sourdough Chocolate Chip Muffins Sourdough Pizza Crust Starter Weston A. Price
Author
Heather Brooks, Marketing Manager & Blog and Administrative Assistant
None of these posts have been evaluated by the FDA. They are not intended to cure, treat, or diagnose any disease. As with any medical concerns, always consult your medical professional before trying any of the ideas presented on this blog. All information has been obtained from various sources and personal experiences.
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