Natural Sweeteners: Agave, Stevia, and Xylitol.

I have been trying to use natural sweeteners for some time now.  There are a few different natural sweeteners that that I use, and I have found that I like to use them for different things because they all have unique tastes.
Here are just a few ideas that I will share with you, and if you have good ideas, I would love to hear!

Stevia: a South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. The leaves of this small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar.  
There is no caloric intake and it does not affect blood glucose levels.  Stevia can come in both powder and liquid form.  Sometimes the liquid can have different flavors, like those pictured above.  Personally, I've only used the orange and vanilla.   USE: I use Stevia to sweeten drinks like fresh squeezed lemonade, herbal teas, and vanilla water.  It sounds weird, but you can just add a tiny drop to a glass of water to just give a wee bit of flavor instead of using crystal light or something like that.  Because it is so sweet, you just have to use a little. 

Agave Nectar:  Organic and 100% pure. Made from the Agave Salmiana that grows in the high desert regions of central Mexico. It can be used in place of honey, corn syrup & maple syrup. It can be substituted for sugar in most recipes. Agave is sweeter than sugar, so generally 2/3 cups of agave replace 1 cup of sugar. Experiment to taste.
Agave nectar has a low glycemic index of 32. Compare to 58 for honey and 64 for table sugar. Agave has the same calories as honey, but as most folks find it to be sweeter less is needed. In such a case, less calories are consumed.
USE: I use Agave all the time. Perfect for green smoothies, fruit smoothies, oatmeal in the morning, homemade granola, basically anything!  My cousin Amber shared with me a great tip that I've been using lately.  For syrup use 1/2 real maple syrup and 1/2 agave nectar.  It makes a very yummy and healthy syrup.  It even passed the kid test.  My kids had a hard time with the strong taste of real maple syrup, so I think just adding agave it mellows and balances, making it pretty good. You can experiment with the flavored agave syrups too.

Xylitol : an all natural sweetener that is healthier than sugar.  Xylitol has 40% fewer calories than processed sugar, 75% less carb intake. Looks and tastes like sugar. use in 1 to 1 ratio like sugar. 
USE: Great for tea, coffee, sweetening any sugar free drink (i like that passion herbal lemonade from Starbucks- sugar free, then sweeten it yourself with a natural sweetener). Also good on cereal or oatmeal, or a bowl of berries with milk.

I love learning about health and nutrition.  There is just so much to learn, it is exciting! I am really trying to make some good choices and changes for me and my family.  If you have other ideas for uses of these sweeteners, please share!

Essential Oil: Tea Tree + Lavender

I am one of those people that feels there is room in the medical field for both sides of info: natural and scientific.  We have been blessed with great information and minds that are always trying to help the human race for the better.  I think any product or information that can help us, has a place.  That said, I've been trying to learn more about the benefits of essential oils lately.  I've always known essential oils can be helpful, I've just never really put the time in to finding out specifically what they are good for.  Well, here are two essential oils that I've been using for a few months now that I find very useful and very helpful.

Lavender Essential Oil has an enormous amount of benefits.  Lavender has a calming scent which makes it an excellent tonic for the nerves. Therefore, it helps in treating migraines, headaches, anxiety, depression, nervous tension and emotional stress.  It also helps induce sleep, sore muscles, tense muscles, muscular aches, sprains, and backaches. It is great to use with burns, sunburns, acne, wrinkles, and inflammations.  I've used it in the vaporizer to help with a cold or cough.  I've also used it to put on my children when they get mosquito bites. It can help repel mosquitoes.

Go here to find out the many, many other ways Lavender Oil can be beneficial.

Tea Tree Oil has wonderful properties that makes it a popular natural agent for curing all three types of infectious organisms: fungus, bacteria, and virus. 
It’s an antibacterial, anti-fungal, and a disinfectant oil.  It can be used for cuts, burns, sunburns, blisters, rashes, insect bites, acne, yeast infections, dandruff, sore throat, congestion, cold sores, and warts, just to name a few benefits.  I've recently used it to help with an ear infection.

CAUTION: it can be very dangerous to kids and even adults if taken internally, so please read more information on it before using. Check here for more info.

Quinoa: more recipes and ideas

Jack pot!  Remember when I did a post on the nutrition of quinoa and 

shared a yummy curry recipe using quinoa? Well, I found some more recipes 

and I can't wait to try these recipes from Martha Stewart's Whole Living site.

I have yet to try any of these, but just wanted you to know about them in case you're 

interested in cooking more with quinoa.  So, if you try any of these, you'll have to let me

know what you think. At least the pictures look yummy!

Green Smoothies

I try to make green smoothies a couple of times a week.  I feel like it is a good way to make sure that the entire family is getting the greens and veggies we need.  The surprising part is, my children LOVE these smoothies, ask all the time for the smoothies, and help make them.  Now, the catch is getting them hooked, and then after they are hooked, they are excited to learn about the healthy benefit!  At least for now, my children get excited to learn about the nutrition they are getting from each leaf, fruit and vegetable.  Plus, each time we make it we get a different color of drink, and the kids think that is fun to play with the colors.

I have been asked by a handful of people this last week what I include in my smoothies, so I decided to just do a post on this topic.  Now, this is what me and my family do, but if you want more recipes and or more information on nutrition and Green Smoothies, you can check out my sister-in-law's site Green Smoothie Girl for the mother-load of info.

*This is different almost every day we make this recipe.  I use what I have and experiment a little.
*Make it taste yummy for kids by adding  more fruit in the beginning, and then when they are used to having the smoothies you can add more veggies.

GREEN SMOOTHIE RECIPE

Add to blender :

1-2 Cups Water ( add more at the end to get consistency that you like)

hand full of ice ( I use less if I am using more frozen berries)

Puree with these items:

Ideas:

about a 1/4 whole lemon, ( I include the peel since it has nutritional value). 

1-2 Tablespoons ground Flax seed (amazing nutrition, make sure it is ground, and love the texture and nut-ish taste it adds)

Main greens I usually use:

1-2 hand full of  Spinach, Kale, Swiss Chard, or other Chards, Collards,

cabbage, celery, avocado, beet greens, arugula or other lettuce.

Gradually add and puree the fruit with the greens until smooth:

1-2 bananas to add a creamy texture and sweetness

1-2 cups frozen mixed berries

other fruit to taste: strawberries, or any other berries on hand, pears and peaches, apples, oranges, apricots, mango, pineapple, cantaloupe (with seeds—very high in antioxidants!)....whatever you like!

I don't sweeten until the end because I want to see how much it will actually need. 

I like to use 1- 2 Tablespoons of Agave syrup 

or about 1 tsp. stevia (herbal sweetener)

you could also use honey or other natural sweeteners.

sometimes I like to add a little yogurt or even protein powder.

I like to make extra and save in the frig for the next day.  I'll put it back in the blender to mix it up good, or just shake it good. Just experiment and find what works for you and your family. 

Here is to more health and happiness!

ENJOY!

PLASTIC: the good, the bad, and the yucky!

Do you ever look at the numbers on plastic and wonder what they mean? What is good plastic or bad  plastic? Is it ok to microwave in plastic? Are baby bottles safe? Can all plastic be recycled? 

THERE ARE SO MANY QUESTIONS TO ASK, AND SO MANY QUESTIONS I WANT ANSWERED.

I have been putting this post off for two weeks now.  This is a big topic to tackle and I am new to the information.  While on vacation over spring break, I read an article about what the numbers on the bottom of our plastic means.  I know, I know, MANY of you are already well informed, so this is for those who are like me, and kinda didn't want to know.  I am trying to make changes for my family right now.  I am trying to become more informed about what we eat and what we surround ourselves with.

I discussed my findings about the #'s on plastic with my kiddos, and they are now on a MISSION!  We searched our entire kitchen to see what every plastic was.   Then, they took it a step further...they checked the car seats, toys, every bottle you could possible think of, and have been telling everyone about our findings.  I love that they are so excited to learn and be involved.

So, what are the findings? I'll give you some, but check it out yourself.  There is a lot of information out there.  I hope that I don't give bad info, I'm just sharing what I found.  I just think it is so important for me to be more aware! Guess who had to buy new baby bottles... yup!  Moi! I am just absolutely sick about the thought of my babies using a bottle that wasn't totally safe.  Sick.

**I am in NO WAY any expert, nor would I ever claim to be.
**I am still researching this too and would LOVE and comments, questions, or information ya'll have to offer! So PLEASE leave comments if you have in info so that we may all learn.
**I read a lot of articles on this topic, however I found the info from Eco Village Green to be most detailed, informative and helpful.

THIS INFO COMES FROM ECO VILLAGE GREEN:

"Here’s your guide to what the numbers mean, whether they’re safe, and how easily recyclable they are:

Plastic #1: This is polyethylene terephtalate, also known as PETE or PET.  Most disposable soda and water bottles are made of #1 plastic, and it’s usually clear. This plastic is considered generally safe. However, it is known to have a porous surface that allows bacteria and flavor to accumulate, so it is best not to keep reusing these bottles as makeshift containers. This plastic is picked up by most curbside recycling programs.

Plastic #2: This is high density polyethylene, or HDPE.  Most milk jugs, detergent bottles, juice bottles, butter tubs, and toiletries bottles are made of this.  It is usually opaque. This plastic is considered safe and has low risk of leaching. It is also picked up by most recycling programs.

Plastic #3: This is polyvinyl chloride, or PVC. It is used to make food wrap, bottles for cooking oil, and plumbing pipes. PVC is a tough plastic but it is not considered safe to cook food near it. There are phthalates in this material–softening chemicals that interfere with hormonal development. You should minimize use of #3 plastic around food as much as possible. Never cook using food wrap, especially in a microwave oven. If the wrap is listed as microwave-safe then I would still not let it touch the food while using it in the microwave. #3 plastic is rarely accepted by recycling programs.

Plastic #4: This is low density polyethylene (LDPE). It is used to make grocery bags, some food wraps, squeezable bottles, and bread bags. This plastic is considered safe, but is unfortunately not often accepted by curbside recycling programs.

Plastic #5: this is polypropylene. Yogurt cups and similar wide-necked containers are often made from it, as well as water bottles with a cloudy finish. You’ll also find it in medicine bottles, ketchup and syrup bottles, and straws. This plastic is also considered safe, and is increasingly being accepted by curbside recycling programs.

Plastic #6: this is polystyrene, or Styrofoam, from which disposable containers and packaging are made. You’ll also find it in disposable plates and cups. Evidence is increasingly suggesting that this type of plastic leaches potentially toxic chemicals, especially when heated. I suggest avoiding the use of #6 plastic as much as possible. It is difficult to recycle and most recycling programs won’t accept it.

Plastic #7: This number basically means “everything else.” It’s a mixed bag, composed of plastics which were invented after 1987.  Polycarbonate falls into this category, including the dreaded BPA. So do modern plastics used in anything from iPods to computer cases. It also includes some baby bottles and food storage containers which resist staining. Use of #7 plastic is at your own risk, since you don’t know what could be in it. You should dispose of any food or drink related product, especially for children, that is known to contain BPA. I personally also view any other food or drink container made from #7 plastic with a good deal of suspicion. It is difficult to recycle #7 plastic and most curbside recycling programs won’t accept it.

To summarize, plastics #2, #4 and #5 are generally considered safe. Plastic #1 is safe too but should not be re-used due to the risk of growing bacteria. Any other plastic should be used with extreme caution, especially around food or drink. The risk is even greater when heating food. For microwaving in particular, remember that microwave safe containers aren’t necessarily healthy. They just won’t melt. In general, it’s better to avoid microwaving plastic entirely and stick to glass."

For more information on what numbers are safe go to Eco Village Green.

May we all find ways to live healthier and happier!

Quinoa

Although technically a seed, quinoa (pronounced keen-wah) is commonly referred to and used most often as a grain. Quinoa is considered to be one of the most nutritious foods one can eat.  I buy my quinoa at Costco, but I'm sure you can find it in most stores now.  Especially, Health Food stores.

One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein, quinoa also contains: iron, calcium, potassium, zinc, vitamin E, fiber, and many other great nutritional ingredients.  Quinoa is also thought to be an antioxidant, to help protect the body of free radical damage.

I feel like the health benefits are outstanding, but I'm also a fan, just because I happen to like it.  I have never loved rice, so I now substitute quinoa in any recipe where I would use rice. My kids also enjoy eating quinoa and that is a HUGE bonus! I have heard it is good in salads and soups, however,  I still need to experiment with more recipes.  If you're interested, I'll share more recipes as I find them.

Some friends and I went to Moad, Utah a couple of weeks ago where we went to the fabulous, tiny, healthy cafe called The Love Muffin.  Yes, for reals that is the name, but I'm craving their food as I type! So yummy and so healthy! It is deserving of its name.  We got the idea to eat quinoa like oatmeal from The Love Muffin.  You just make quinoa following the package directions.  Then add ingredients like you would to your oatmeal.  For me that means: agave nectar (a yummy natural sweeter), cinnamon, blueberries, strawberries, and almond milk, soy milk, or milk (which ever you prefer).

If you have good quinoa recipes, I would love to know what they are!  Please share.

Green Smoothie Girl

So, since I have mentioned my sister-in-law, Robyn, I should introduce you to her wealth of knowledge in the health world. She has a website: Green Smoothie Girl, a program called: twelve steps to whole food eathing, and a recently printed book called: The Green Smoothie Diet - The Natural Program for Extraordinary Health.
Congrats Robyn! This is quite the accomplishment! I am always trying to find ways to cook more healthy and to live a more healthy lifestyle and I have learned so much from Robyn. I try to make green smoothies for my family as often as possible, and now after posting this, I am re-committing to it, yet once again!
I won't even attempt to explain all the health tips and information I've received, I'll just let you wander over for a visit and let you check it out yourself! Go Green! :)

Nana's Homemade Granola

I grew up eating this granola, so I'm calling it "Nana's Granola," since that is what my children call my mom. This is a yummy, healthy breakfast that my entire family enjoys. I've taken my mom's recipe, and have added a few things, which I'll explain after the base recipe.

Base recipe:

6 cups Oats (old fashioned)
1 cup coconut flakes
1/2 tsp. salt
1/2 cup oil
1/2 cup honey
1/4 cup water

mix ingredients and put in a 9x13 pan. Bake at 300* for 10 minutes. Take out, stir, then bake for 10 more minutes.

My additions:
I play around with this recipe every time I make it.
Some ideas or additions that I have used:
sesame seeds, pecans, almonds, dried blueberries, cherries, apricots, cranberries, and flax seed.

Substitutes:
Lately, I use the organic extra-virgin coconut oil to replace the canola oil. This is super healthy! For an explanation on why coconut oil is healthy, visit my very knowledgeable sister-in-law, Robyn's website: Green Smoothie Girl.
**The coconut oil adds a yummy taste, however, it might be too sweet for some. So, I have also done 1/4 cup canola and 1/4 cup coconut.

Flaxseed: I add ground flaxseed after I bake the granola. Truth be told, I think my family prefers the flax in the granola. It has a very mild, light flavor and adds a hint of a nutty touch. Obviously this is hard to explain, but I think you'll like it. Especially given the important health factors! The seed is prized for its many vitamins and minerals, as well as omega-3 fatty acids, the essential polyunsaturated fats that may reduce the risk of heart disease. Flaxseed and ground flax are also rich in fiber and lignans, hormones thought to inhibit breast and prostate cancers.
You can buy the seeds whole and grind them yourself with a grinder, or buy them already ground (look for "flax meal" on the label). It is important to eat the seed grounded. I used to use the whole seed, but found out that the meal's nutrients are easier for the body to absorb.
I also use flax meal in many other recipes. I add it to my green smoothies, pancakes, french toast, muffins, turkey meatloaf, etc. You can pretty much sneak it into anything, and your family doesn't even know that they are getting such great nutrition! :)
images via Martha Stewart

images via Martha Stewart