Lovely Veggie Chili and Onion Bread

Good Wednesday lunch break, my friends! How is your week? Hopefully going by quickly and happily!

It has turned cold again - yuck! It was actually SNOWING this morning when I left for work - and I see it falling now! So, that's always a good time to figure out warmer comfort foods - but still healthy! While I sometimes crave the cheesy pizza or fat-and-cream-laden soups, I have been having fun trying to find healthier ways to cope!

A few days ago, I posed the tropical salad - and as wonderful as that is, I know it's not warming! (But sure makes me smile and think back to Saipan.)

Over the weekend, I tried my hand at making a "raw" Onion Bread and Chili. And I was very happy with the results!

So first, the onion bread, which I found on at GoneRaw.com posted by Kandace here. (It's the first recipe posted on the site, over 4 years ago! I figure I'll just start there, and work my way forward to the present!) ;-)

Recipe:

Based on a recipe by Matt Amsden in RAWVolution.

Ingredients:

3 yellow onions, large

1 cup flax seeds (golden, brown or a combo), ground

1 cup raw sunflower seeds, ground in a food processor

½ cup Braggs Liquid Aminos or Nama Shoyu

¼ cup cold pressed olive oil

Preparation:

1.Peel and half the onions. Slice in a food processor (with slicing disc) or by hand

2.Place onions in large bowl and mix with rest of ingredients until thoroughly combined.

3.Spread mix over a Teflex sheet and repeat until all of mixture is used (I usually end up using 2 sheets).

4.Dehydrate at 100°F for 24 hours. Flip and return to dehydrator for 12 hours.

5.Cut into 9 equal pieces (2 cuts horizontally, 2 cuts vertically). Usually makes 18 pieces

I'm not sure if I did the recipe correctly, because I only used half the onion amount - I just couldn't get more onion to mix in! I also decreased the Braggs Aminos to 1/4 cup because that stuff is salty! Then I added a little more water to make up the fluid difference. I think I over-processed the seeds, because it was more a paste than a grainy texture. But the flavor was still good!

So that big bowl was then spread out on my dehydrator sheet, on parchment paper. Again, not sure if I did something wrong, because I only got 1 sheet out of it instead of 2. Maybe she makes hers thinner? Or perhaps that extra onion would carry it further.

And after quite a long dry time, it comes out a deep caramel brown!

The benefits of this bread: (I hope you're sitting! This is a doozie!)

Onion is not often the first food that comes to mind when I picture healthy foods. I often think of it simply as a condiment to other foods - and it does go great with many items! But it also carries many health benefits of its own. (And I loooooove the taste!) Onions can help reduce the risk of various cancers, such as colorectal, laryngeal, and ovarian cancer if eaten regularly (study showed 1-7 times weekly reduced risk). Onions also help increase bone density - something good for all of us, especially for menopausal-aged women who often have some density loss! They also have a good dose of chromium, which helps maintain healthy blood sugar and cholesterol levels.

Flaxseeds are one of my favorite forms for getting my Omegas (I also love chia seeds, hemp seeds, and walnuts! And of course, pretty much all leafy greens have some omega fats in them - just in small amounts.) But these lovely little seeds are also a rich source of fiber and manganese. They are also anti-inflammatory, help keep bones healthy, protect against cancer, diabetes, heart disease, and hypertension! And one small study found that it helped reduce the frequency and intensity of hot flashes.

Sunflower seeds are a rich source of magnesium, which can help calm nerves and muscles, and sometimes even help with migraines! They also contain selenium - one of thsoe beautifying minerals! But it is also is a helpful component of the powerful enzyme glutathione peroxidase, which your liver uses to detoxify a range of potentially harmful molecules.

Braggs Liquid Aminos (what I used) is similar to soy sauce. It's got that same salty, savory flavor, but it contains 16 different amino acids (that make up proteins.) Plus it's organic, non-GMO. (Which I am a BIG fan of avoiding!! I try not to buy anything with non-organic soy or corn. But that topic is best left for a different post some day.)

Olive oil has been all over the news as being healthy. And it is! But it is liquid fat, so keep that in mind if you're a calorie counter! Usually 14g of fat per Tablespoon - but at least it's mostly monounsaturated fats (MUFAs) which are some of the healthier types! In limited amounts, olive oil will provide some wonderful things! When used INSTEAD OF (not IN ADDITION TO) animal fats and butters or other bad fats, olive oil has been found to help protect against degenerative diseases like atherosclerosis, diabetes, asthma, colon cancer, and arthritis, as well as protecting against heart disease. And more? It's got some good antioxidants phenolic compounds to help with other protective effects! When picking out an oilive oi, try to get Cold Pressed Virgin, as this will help maintain the flavor and health value of the oils better than the more refined forms.

* * * * * * * * * *

So back to the meal... Once the bread is done, I put in on the side with some chili from my Live Food Cuisine book. The base is a delectable blend of sun dried tomatoes, fresh tomatoes, spices - and avocado to make it nice and creamy! Then it's got some good chunky veggie bits in it for good hardy noms! Then I let it sit in the dehydrator for a little to warm it up some (but not so hot as to cook out all my lovely nutrients and enzymes!)

The "sour cream" is a blend of macadamia nuts, sunflower seeds, and some lemon and salt. I wouldn't say it tasted much like sour cream (and I should have added extra water to get the consistency different) but it was good! And it helped complement and tame the extra cayenne I'd accidentally put in the chili!

So with the spicy chili and the zesty onion bread crackers, a nice side of cool cucumber was the perfect companion to this dinner!

My new dishes!! I had to buy this set because it was so colorful and just made me happy!

I am sad that my chili is now gone, since I can look outside and see snow still falling. Plus, even Dave liked this one! (Ok, so, the first time he tried it, he was actually spreading it on a slice of cheese pizza... but I suppose that's better than nothing!) Now he wants to learn how to make this on his own, so he can have it more often!

I hope you all have a warm and hearty day! Stay warm, stay dry, stay smiley ^.^

Warm Wishes!

~Katie

That is one hearty bread I think I'll be making in bigger batches in the future! They also made good crackers when I cut them smaller and let them dehydrate a little longer :) (Plus, onions, flax, and sunflower seeds are all pretty cheap! It's just the Braggs that gets a little pricier - but perhaps I can find some substitute of just using water and my Celtic sea salt.)

Easy Omega-Rich Apple Snack

Good morning, lovely people! I hope your week has been going well! It has been a busy week at the homestead, continuing some spring cleaning and downsizing. It is such a liberating feeling throwing away bags and bags of junk! We’ve recycled box-loads of old paperwork, and unloaded a car full of items to Salvation Army. And I want to get rid of more! Seriously! It is addicting! Kind of like cleaning out your body of unwanted clutter and trash – feeling better and better the cleaner you get! (Oh yeah, I went there.)

So while you’re trying to simplify a diet with a return to whole foods, return to a simpler home life! GET RID OF CLUTTER! (I don’t have a whole lot of room to talk… my hubby is a pack-rat. But we’re working on it!) Plus, it’s always nice to give up some nice things to others who may appreciate it.

So anyways! Today is another easy spin on a classic childhood favorite: apple with peanut butter. Only, this time, it’s getting a crunchy addition.

I used to enjoy dipping my apple wedge in the peanut butter, then in Grape Nuts cereal – that extra crunch made it more enjoyable for me.

But, I now use almond butter, and don’t have any Grape Nuts hanging around the place right now, so I went for a different crunch – seeds! Chia and flax, specifically. (Yes – chia as in “Ch-ch-ch-CHIA!” Chia Pets. But I wouldn’t go buy a chia pet and steal the seeds… who knows if they’re treated or fertilized or something! Just check out your natural health store to see if they carry them)

Chia has become lovingly nicknamed “Alien Pods” at our place because of their look when they’re soaked and swollen. Toss some chia in a bit of water or milk, and they expand almost 3 times their size (great for helping you feel full as they expand!) – and they look like a little black dot in a clear egg shell :)

That's not water surrounding the pod - that's a gel formed on the seed! Alien pods!!!

But these little guys are little wonders. A single ounce of chia seed will provide 11 grams of fiber – helping you feel nice and full while pushing things through, cleansing as it goes. They are a complete protein, providing all of the 9 essential amino acids, as well as being a good source of Calcium, Manganese, and Phosphorus. These little guys are also a great source of Omega oils! …Which, you may have guessed based on the title of this post :) That 1 ounce serving contains almost 5 GRAMS of omega-3 fatty acids, and 1.6 grams of Omega-6 fatty acids.

Omega’s are being touted for so many benefits – for the heart, the mind, the hair, the skin, the joints. They help with bone health, inflammation, disease prevention…

Chia seeds are not always financially viable, though. I don’t mind paying for them now and then, because they add some fun variety. I like to sprinkle them on salads, in cereal, or soak them and add them to smoothies. They really don’t have much flavor – more just for texture!

Another good Omega source that works for this apple snack is flax seeds, the emblem of Northern Ireland! While not a complete protein, it’s darn close! Flax is a good source of Manganese and Phosphorus, but also give you a good dose of Copper, Magnesium, and Thiamin as well as a bit of Calcium, Iron, Zinc, and Selenium. Flax offers 6.4 grams of Omega-3 and 1.7 grams of Omega-6 per ounce!

And flax is pretty cheap! At my Kroger, I can get it at $1.99 per pound. And they’re light little buggers! You can get them golden yellow or a richer brown – I don’t notice a taste difference. Both have a slightly earthy, nutty flavor.

So enjoy either chia or flax seeds. Or, as I do, enjoy both!


Whichever seed, you’re getting a serving of goodness and a much healthier snack than something like potato chips or Nutter Butters!

Omega-away!

~Katie

Sunny Apple Trail Mix Cereal

Happy Wednesday, friends! You're halfway through your week! I know I’m excited about that :) And I have an evening planned of yoga, apple fun in the kitchen, and relaxing!This morning I tried another apple recipe – basically a hodge-podge of stuff tossed together to make a cereal. It reminded me of trail mix, with so much variety and simplicity! But healthy and so filling! A great combination. And I love when recipes are flexible – who wants to strictly follow a recipe, then find out their missing an ingredient? Or take the time to measure everything out? Not with this! Simple guesstimations, my friend – and it all worked out!

Sunny Apple Trail Mix Cereal:

½ apple, diced

¼ cup oatmeal (I prefer using soaked steel-cut oat groats, but I was out :( I’ll post on that later – why I think they are healthier for you!)

Small handful of sunflower seeds - 2 Tbs? (These are amazing sources of the anti-inflammatory antioxidant vitamin E as well as Magnesium for nerves and muscles, Selenium for healthy cell integrity and cancer prevention, and the B vitamin Thiamin for heart function and efficiency of energy supplies. Of commonly eaten nuts and seeds, sunflower seeds have the highest concentration of phytosterols, which may help lower cholesterol.)

Small handful of almonds - 2 Tbs? (Almonds help control the rate the sugars enter your blood stream – nice and easy, baby! Like sunflower seeds, they are a good source of Vitamin E and magnesium; but these guys also contain a good dose of manganese, tryptophan, copper, B2 riboflavin, and phosphorus – all important to balance health.)

Small handful of organic raisins -1/4 cup? (A sugary food, so use in moderation. But they have their place. Raisins contain some of the trace mineral, Boron, which is needed for healthy bone formation. Some studies are finding boron to protect postmenopausal woman from osteoporosis.)

A drizzle of agave - 2 tsp?

A dusting of Cinnamon -1 tbs? (You may know by now that I love this spice! A good blood sugar regulator; and oh so yummy in my book!)

Toss it all together, and top with your choice of milk! Remember – if you pick to drink dairy or soy, PLEASE go organic! I used coconut milk today.

I got about halfway through my bowl (enjoying every bite) when I realized that trail mix usually has chocolate chips in it. Well, I didn’t want to go tainting my organic and natural breakfast with chemicals and sugar, so I instead grabbed my bag of organic cacao powder, and sprinkled some of that on top! Yum! Just a slight hint of chocolate to balance the nuts and fruit, and another little ninja kick of antioxidant power! Hiya!

Another addition I threw in as I went: chopped up a banana. Hooray for extra potassium!

So enjoy mixing and matching fruits and nuts; try different spices or milk types. Loads of simple breakfasts here!

So see what you can do – try to break away from all that processed, sugary stuff that's harsh on your body and health: pop tarts, sugary cereals, pastries… get yourself some good, natural energy to start off your day!! (The green smoothies are great, too! But… without my blender, I’m looking to other power-packed foods to get me going.)

Have fun!
~Katie

Fire Ants on a Log

Here's a little recipe modification that I like... (and no, it's not actually flambéed, heated, or spicy. Bait and switch! Ha ha! Oh, and no real ants or logs either, just in case you were wondering about that, too...)

Many of us are familiar with the "ants on a log" snack: celery stick with peanut butter and raisins.

I prefer to use other nuts (See Not So Nuts About Peanuts post): almond and cashew are my favorites. If you don't make your own, try to find brands that are organic and definitely make sure they don't have added salts, sugars, or other additives! The ingredient list should just consist of the nut used. And instead of just raisins, I like to use soaked goji berries! (They're red, hence "fire ants.")

I take a little container and fill it with goji berries and water, let it sit for a while - it'd probably be okay with only about 10 minutes, but I just stick them in the fridge the night before so they're all pretty and plump in the morning when I pack my lunch! Spread a thin layer of nut butter on the celery, and top with goji (and maybe some organic raisins.) The raisins can add some sweetness, as I don't think the goji has a whole lot of strong flavors; or, cashew butter has some natural sweetness to it, so sometimes that's enough and I don't need the raisins at all!

This snack is great:

The water-rich celery is packed with Vitamins C and K, as well as phthalides (no, I did not misspell that!), which may help lower cholesterol, and coumarins, that may be useful in cancer prevention!

Goji berries (also called wolfberries), like most other berries, are rich in antioxidants to help prevent diseases and cell damage; and the polysaccharides in gojis may help with prevention and treatment of cancer. They are usually sold in health food stores dried. If you are interested in trying these, you may want to experiment with various brands, as companies often have varying dehydration times leading to differing hardness levels.

Almonds are full of Vitamin E, Magnesium, Manganese, Potassium, and even tryptophan - a compound that helps make the happy-chemical serotonin! Good moods, here we come! ;-) They're also a good source of monounsaturated fats (healthy!) And if that wasn't enough - almonds are also good for helping decrease your blood-sugar after eating to help prevent that pesky spike-and-crash.

Or if you went with the cashew butter, then you're getting a great dose of copper (yep, your body needs that! It's not just for pennies!) Copper helps with elimination of free radicals (damaging to your cells and skin – which shows as signs of aging), development of bone and connective tissue, and the production of the skin and hair pigment, melanin. Cashews are also rich in monounsaturated fats - specifically oleic acid, which is good for your cardiovascular health.

And, as always – have fun experimenting in the kitchen! Perhaps you like to drizzle some honey over it; or sprinkle on some cloves; or use dehydrated cherries or apricots… play! And enjoy your wholesome treat!

Have a great evening!

~Katie