Cooking with Protein-Packed Nut Flours

Baking with nut flours adds lots of satisfying protein and heart healthy fat to your baked goods in addition to cutting down on carbs. These muffins are low on the glycemic index (ie. diabetic friendly) and gluten-free! And one more bonus- they have veggies in them! Can't beat that!

You can experiment with different nut flours- I used almond flour (also called almond meal) in these and they were delicious. Peanut flour is also readily available. I get both almond flour and peanut flour at Trader Joes. Be sure to store your nut flours (and any nuts or seeds for that matter) in the freezer due to the fragility of the fats. You don't want the nuts going rancid on you! See below how to make your own nut flours.

With just a hint of sweetness and lots of satisfying, blood-sugar stabilizing protein, they make for an ideal snack!

I doubled the batch and froze half. The first half of the batch was eaten in 2 days! And the second half is in the freezer ready to pull out as needed throughout the week.

Almond Zucchini Muffins

Dry Ingredients:

• 2 cups Almond Flour
• 1 tsp Baking Soda
• ½ tsp Sea Salt
• 1 tsp Cinnamon
• 1 tsp Nutmeg

Wet Ingredients:

• 2 ½ cups Shredded Zucchini
• 2 Eggs
• ¼ cup Grapeseed Oil
• ½ cup Honey
  

Directions:

1. Preheat oven to 350° F. Grease muffin pan.
   
2. Mix dry ingredients together in a bowl.
   
3. Mix wet ingredients together in a bowl.
4. Add the dry ingredients to the wet ingredient bowl.
5. Bake for 20 – 22 minutes or until done in the center.

Enjoy!

Other ways to use Nut Flours:

• Use in place of flour when breading fish, tofu, or chicken.
• Use in place of flour to make pancakes.
• Add to smoothies or your breakfast cereal to add protein and fat to your breakfast. It'll keep you full longer!
• Add to soups to thicken them and make them deliciously creamy.
• Add to meat loaf or lentil loaf instead of bread.
  

How to Make Your Own Nut Flours:

This is so easy! You can use any nuts. The healthiest nuts are walnuts, almonds, cashews, pecans, brazil macadamias.

1. Pour frozen nuts (do not thaw first; always want to keep your nuts and seeds frozen) in small batches into your food processor, grinder, or blender, and process in pulses until the nuts are rendered into a relatively fine powder.

2. Check the flour after a second or two, stirring frequently. Because of the nuts' high oil content, nuts tend to form nut butter. The transition from nut to meal to flour to butter is rapid, so work in short bursts, checking often.

3. Due to the high fat content of flour made with nuts, it will spoil rapidly at room temperature. Store nut flours and meals in an air-tight container in the freezer. No need to thaw before using.

Read more: How to Make Nut Flour | eHow.com

Staying healthy for the cold and flu season

Building a healthy terrain

Do you ever wonder why some people always tend to get sick but others who are exposed to the same microbes can successfully ward off illness?

This is because those individuals who do not get sick have a healthy terrain. An alternative view of illness is based on the terrain theory. It suggests that it is the internal strength or balance of an individual that protects or fails to protect him/her from illness. In preparation of the upcoming cold and flu season, there are some very basic yet effective things to do to build and support a healthy terrain.

First, support your body’s natural barriers (skin, GI tract, lungs, kidneys, and adrenal glands) to support a healthy immune system. Follow the tips below:

Skin- Perspiration is essential for ridding your body of toxins. Take a sauna and do not suppress a fever. Fever is your body’s way of fighting infection.

GI tract- Take a probiotic supplement or eat fermented foods, like kefir, tempeh, and yogurt. Probiotics are the “good” bacteria that will defend your body from the “bad” bacteria.

Lungs- Take 100 conscious deep breaths per day. Breathe in through your nose for 6 counts and out through your mouth for 8 counts.

Kidneys- Drink half your body weight in ounces of water each day.

Adrenal glands- Have a daily routine. Go to bed and rise at the same time every day.

In addition to supporting your body’s natural defenses, eat a healthy diet. Aim to fill half your plate with colorful vegetables. Fill the other half with lean meats and whole grains. Adequate rest and regular exercise are also key factors in building a healthy terrain.

Collard Wraps

Are you gluten-free? Maybe trying to avoid carbs? Here is a delicious way to have a pseudo-sandwich and get a full serving of your greens in as well. No, the piece of romaine that you throw on your ham and cheese doesn't count as a full serving ;) . These are a great appetizer for parties or a good lunch entree when you have friends over for lunch. They are sure to impress (and so easy)! Good for kids too (toddlers and older- need to be able to chew well)!

Sunflower Seed Pate Collard Wraps

Ingredients:
1 bunch of collard greens, stems cut off
1 cup sunflower seeds
any seasonings of your liking-thyme, dill, oregano, nutritional yeast, salt and pepper
1 tbsp lemon juice
1 avocado, sliced
3 carrots, shredded

Instructions:
1. Soak sunflower seeds in some water to cover them for 6-8 hours.
2. Drain the sunflower seeds of the water and throw in your food processor.
3. Add seasonings (i used dill, nutritional yeast, and salt and pepper) and lemon juice.
4. Blanch your collards in about an inch of boiling water for 1 minute (in a large saute pan). Remove from water and pat dry.
5. Fill collards with sunflower seed pate, avocado, and carrots on stem end of collards. Wrap like you would a burrito wrap.

Mushroom Walnut Pate Collard Wraps

Ingredients:
1 bunch of collard greens, stems cut off
1 tbsp olive oil
1/2 lb fresh mushrooms, sliced
1/2 lb firm tofu, crumbled
2 tbsp Braggs Liguid Aminos (or soy sauce or tamari)
1 red onion, finely chopped
2 cups walnuts
1/2 tsp cumin
2 tsps Nutritional yeast
1 avocado, sliced
3 carrots, shredded

Instructions
1. Cook onions in olive oil. Stir until translucent.
2. Add mushrooms, cover and cook for 3 mins. Uncover, cook until mushrooms are slightly
wilted.
3. Process in blender or food processor. Add remaining ingredients.
4. Blanch collards as above.
4. Fill collards with mushroom walnut pate, avocado and carrots. Wrap like you would a burrito wrap.

Power Smoothie

Is your little one hungry before bed? Maybe he didn't get enough protein today... Or it was a challenge to get him to eat his veggies today...if so, a green smoothie is the perfect "last snack." Try a smoothie packed full of nutrients that will keep your little one satisfied all night long. A much better choice than milk before bed! Here is a recipe we use, but feel free to play with it. You'll likely have extra after blending this all together so it makes a great snack for mama too!

I always keep frozen spinach on hand. I toss it in sauces, soups, hamburger meat, and SMOOTHIES! Trust me, your child will have no idea! The deep color of the berries will mask the green spinach. And with all the other goodness added to the smoothie, his taste buds will not be able to tell! Deceptively delicious!

Smoothie Recipe

• 1/2 cup fresh or frozen organic berries (blueberries, raspberries, strawberries)
• 1/2 banana
• 1/4 cup frozen spinach (can also use fresh spinach or kale)
  
• 1 tbsp ground seeds (flax or sunflower ground in coffee grinder- see previous post, "Give your child the seed of health."
• 1 tbsp hemp protein powder or 1 tbsp almond butter
• 1/2 cup unsweetened vanilla almond milk (or any other milk substitute-hemp, rice, soy)-you may need more than this, just keep adding more liquid until you reach desired consistency
• Optional: 1 capsule of blue-green algae (Afa-gen). Just break open the capsule into the blender.
  

Blend and enjoy!

Avoiding Grains for the First Year

It is best to introduce solid food at 6 months. It is optimal to avoid grains and cow dairy for the first year of your child's life.

Why, you ask?

It really comes down to human physiology and anatomical (intestinal) development. Babies GI systems are immature. On a physical level, they are immature because they have wide gaps in between their cells lining their intestines. This is termed "leaky gut." Over time, the junctions start to narrow and eventually become tight gap junction. If you introduce food too early (before 6 months and some foods before 2 years of age), undigested food particles can cross the lining of the GI (through the gap junctions) and enter the blood stream. This then initiates an immune response that the baby's immune cells will start attacking food particles--> leading to allergies, both environmental and food.

On a more chemical or physiological level, babies have insufficient enzymes to digest food before 6 months (and again with some foods until 2 years of age). We know that humans do not start producing amylase (enzyme that breaks down carbs) until 2 years of age. This is why in the introduction to solids there is a delayed introduction of grains! Ironically, grains are often the first food that is introduced- rice cereal. We waited to introduce grains with Cece until 12 months (brown rice, quinoa, millet) and then wheat until 18 months.

Speaking of rice cereal, there are several reasons to avoid feeding it to your child as a first food:
1. see above- it a grain and insufficient enzyme production.
2. rice cereals are fortified with Iron, which is smart because at 6 months of age, the iron in mom's breastmilk is not enough for baby's needs. The baby's placenta stores of Iron is also insufficient by 6 months of age. Unfortunetely, it is a cheap, difficult to digest form of iron. This can cause GI distress. I suggest introducing a bioavaliable form (ie. form that baby can digest) of Iron, such as egg YOLKS (not whites until 12 months) and spinach combined. See my post on eggs to see how to make this. This was one of Cece's favorite first solids! Meat (lamb and grass fed beef) is also an appropriate form of Iron to introduce early on. Blackstrap molasses is also a good source of iron (mix with cooked apricots). Broccoli is also an excellent source of iron.

It all comes down to REAL FOOD. Feed your child a diet rich in vegetables, meat, beans, and fruit.

If you are curious about dairy, see my post on cow dairy vs. goat dairy. Goat is definitely the way to go!

The 4 R's for Optimal Gut Health

The 4 R's for Optimal Gut Health

All disease begins in the gut. -Hippocrates

Constipated? Bloated? Nauseated? Diarrhea? Gas? Fatigue? Feeling blah? Poor immunity? Eczema? Acne? Migraines?
Do these words ring true to you? If so, your GI systems needs some attention.

60-90% of your immune system is concentrated in your gut mucosa.

Trust your gut and heal!

1. Remove- Remove the following highly inflammatory foods:
♦ Gluten
♦ Dairy
♦ Soy
♦ Corn
♦ Sugar

These foods can create inflammation in your gut lining, causing the loose junctions in between cells of the GI tract. This is termed as leaky gut. A leaky gut allows undigested food particles and other substances into the blood stream. This can lead to an array of Gi symptoms, such as gas, bloating, diarrhea, constipation, etc. In addition to GI symptoms, this can also cause other systemic conditions, such as fatigue and autoimmune conditions.
Remove these foods for a minimum of 4 weeks, and then re-introduce one food group at a time and monitor symptoms.

Another component to this step is a GI health panel. This is a test that looks for parasites or other pathogenic bugs that may be causing problems. Consult your Naturopath for more information.

2. Reinoculate-Your gut contains 100+ trillion viable bacteria with more than 40 different species. It is necessary to populate the gut with good or beneficial bacteria to out-crowd the bad or pathogenic bacteria. Take a probiotic with lactobacillus and bifidobacterium daily. Keep them in the refrigerator.

3. Replace- Once the gut has been cleaned up (through diet and probiotics), we want it to stay that way! To encourage an adequate amount of stomach acid, take 1-3 tsps of apple cider vinegar in water 15 minutes before meals. This allows for optimal absorption of vitamins and minerals from your food. See previous post on Apple Cider Vinegar.

4. Repair- A leaky gut needs some repair and rejuvenation. The following nutrients heal the GI tract by maintaining healthy gastric lining…thus keeping those toxic particles out of the blood stream:
♦ Licorice
♦ Glutamine
♦ Flavanoids
♦ Slippery Elm

An Apple a Day Keeps the Doctor Away

For Centuries, people have been using apple cider vinegar as both food and medicine. Apple cider vinegar is used as an energizing tonic in addition to a natural remedy for many common ailments.

Apple cider vinegar is formed from the fermentation of apple juice to hard apple cider, followed by a second fermentation to apple cider vinegar. It retains all the nutritional benefits of the apples from which it was made along with the extra acids and enzymes produced during the two fermentation steps. It is the combination of these ingredients, which give apple cider vinegar its health benefits.

The best type of apple cider vinegar is made from cold pressed, organically grown whole apples – in which no chemicals or preservatives have been added, and which contains the “mother of vinegar.” The “mother of vinegar” is the natural gelatinous substance formed during the second fermentation step. It will settle to the bottom of the bottle so it is important to shake the bottle prior to pouring in order to obtain all the nutrients.

The health benefits of apple cider vinegar are numerous. Taking apple cider vinegar before meals stimulates stomach acid production, thereby improving digestion and absorption of nutrients. Apple cider vinegar also has antiseptic properties, deterring the growth of pathogenic bacteria and yeast. Apple cider vinegar contains pectin, a water-soluble fiber, which absorbs water, fat, toxins, and cholesterol in the digestive tract and removes them from the body. Its pectin content also helps improve glucose metabolism and lowers blood pressure. In addition to water-soluble fiber, apple cider vinegar contains insoluble fiber. This insoluble fiber aids in digestion and elimination, promoting regularity of bowel movements.

For maximum benefit, take 1-3 tsps of apple cider vinegar in 8 ounces of water 15-20 minutes before meals.

Consider making a delicious beverage out of apple cider vinegar. Combine 1-2 tsps apple cider vinegar with some honey, maple syrup or stevia in 8 oz of water.

Deceptively Delicious Tofu Dishes

Tofu is a great vegetarian source of protein. But did you know that a half-cup serving of firm tofu contains about 227 mg of calcium or about 22% of the RDA? Dairy is not the only good source of calcium out there! It is also a good source of B vitamins, providing lots of usable energy for you all day long.

In addition to being great sources of protein, calcium, and B vitamins, tofu has profound cardiovascular benefits. Regular intake of soy protein can decrease total cholesterol by 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol).

There is some controversy surrounding soy. Soy can be allergenic so be sure to delay introducing it to your little one until 12-18 months. Monitor any food allergy symptoms, such as diaper rash, runny nose, irritability, constipation or diarrhea. There is some debate as to whether or not soy causes hormone-sensitive cancers, such as enodmetrial, breast, and ovarian cancers, due to its estrogen-like components. This is problematic when soy is eaten in a highly processed form-such as added soy protein isolate to processed foods. Eat soy in its purest forms, such as edamame, tofu, and tempeh.

Be sure to buy organic tofu. Soybeans are one of the top genetically modified foods (along with corn, canola oil cottonseed oil, potatoes). Genetically modified foods not only wreak havoc with human health but also the health of the planet. You don't want your kids to be round-up ready, do you?


Indian Curry Tofu Salad
This salad is similar to an egg salad.

Ingredients

• 4 tablespoons plain yogurt
• 2 tablespoons organic mayonnaise or vegannaise
  
• 2 tablespoons mango chutney
• 3 teaspoons curry powder
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 1 14-ounce package extra-firm water-packed tofu drained and finely crumbled
• 2 stalks celery, diced
• 1 cup red grapes, sliced in half
• 1/4 cup chopped cashews

Combine the yogurt, mayo, chutney, curry powder, salt and pepper in a bowl. Stir in tofu, celery, grapes, and cashews. Serve over a bed of lettuce or in a whole grain wrap as a sandwich. Try pairing it with my forbidden rice recipe (Sweet n' Savory Forbidden Rice).

Interested in tofu but not sure how to prepare it? Or maybe you enjoy it but can't get your family to touch it. Below are some recipes the whole family is sure to enjoy!

Peanut Butter Tofu
This is one of Cece's favs! This dish is how I got my husband hooked on tofu. It is baked tofu so it has a chewy texture with a delicious spicy peanut butter sauce to accompany it.

Ingredients

• 1 lb tofu, cut in 1/4 inch length-wise slices.*
• 1/2 cup peanut butter (can also use almond, cashew or sunflower seed butter)
• 2-3 tbsp tamari sauce (or soy or Braags liquid aminos)
• 1 tbsp honey
• 1/2 cup water
• 1 tsp lemon juice
• 3 cloves garlic, minced
• 1/4 tsp cayenne pepper (optional)
  

*After you cut the slices, be sure to apply paper towels to the individual slices to drain the water from them. Try to make them as dry as possible.

Instructions

1. Preheat oven to 350 F. Bake tofu slices for 25 mins.
2. Blend remaining ingredients.
3. take tofu out of oven and flip them. Pour peanut butter sauce over tofu and bake another 15 minutes.

Serve over a bed of brown rice and a side of broccoli.

Mushroom Walnut Pate
This dip is perfect for entertaining. Serve with crispy bread or raw vegetables.

Ingredients:
-1 tbsp olive oil
-1/2 lb fresh mushrooms, sliced
-1/2 lb firm tofu, crumbled
-2 tbsp Braggs Liguid Aminos (or soy sauce or tamari)
-1 red onion, finely chopped
-2 cups walnuts
-1/2 tsp cumin
-2 tsps Nutritional yeast

Instructions
Cook onions in olive oil. Stir until translucent. Add mushrooms, cover
and cook for 3 mins. Uncover, cook until mushrooms are slightly
wilted. Process in blender or food processor. Add remaining
ingredients. Refrigerate for 1 hour before serving.

Chocolate Pudding (18 months and up)
This is a delicious, guilt-free desert! And so easy- takes less than 5 mins to prepare! It is a great last snack before bed because it is protein-packed and will balance blood sugar throughout the night.
Ingredients:
1 package (12 oz) of silken tofu
1/4 cup unsweetened cocoa powder
2 tbsps maple syrup
Instructions:
Combine all ingredients in a food processor and blend until smooth. Chill for 1 hr. Top with fresh strawberries. Add more maple syrup if sweeter taste is desired.

Vanilla Pudding Parfait
This is a good recipe for your little one to get involved. Prepare the vanilla pudding and then have him/her help you make stacked layers of pudding with berries.

Ingredients:
1 package (12 oz) of silken tofu
1 tbsp vanilla extract
2 tbsps maple syrup
2 cups fresh or frozen berries (strawberries, blueberries, raspberries, blackberries)
1/2 cup chopped walnuts (optional)
Instructions:
Combine tofu, vanilla and maple syrup in food processor and blend until smooth. Chill for 1 hr. In glass cups, make alternating layers of pudding and berries. Top with chopped walnuts.

Healthy Toppers

Need a boost? Top your food with these items and turn your food from just so-so to super!
1. Ground flax seed- Add 1-2 tbsps to your favorite soups, salads, sauces, yogurt, oatmeal and cereal. Grind them in a coffee grinder to get the super health benefits!

Flaxseeds can be considered a “Super Food” for their high content of Alpha-linolenic acid (ALA), a precursor to omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (Mayo Clinic, 2009). Omega-3 fatty acids are essential. In other words, the human body cannot synthesize them so they must be obtained from the diet. They are involved in many physiologic processes, and a deficiency of them is a factor is many chronic conditions. (Mahan and Stump, 2004).

Flaxseeds can be readily found in the grocery store as whole seeds, ground seeds, and mixed into other various foods, such as crackers, breads, muffins, and cereals. Whole flaxseeds pass right through one’s digestive tract, acting as a source of fiber. By eating ground flaxseeds, one can utilize the omega-3 fatty acid content. Flaxseeds are a source of polyunsaturated fatty acids and are therefore susceptible to oxidation, or rancidity. To prevent flaxseeds from becoming rancid, they should be stored in the freezer.

Not only do they add a nice texture to foods, but they are also used therapeutically for many different health conditions. Flaxseeds have a high phytoestrogen content and can be used to lower serum levels of sex hormones, especially in overweight and obese women (Sturgeon & Heersink, 2008). Ground flaxseeds have also been found to significantly reduce the frequency of hot flashes (Pruthi & Thompson, 2007).

Ground flaxseeds have also been found to reduce the risk of chronic disease, such as Cardiovascular disease and type 2 diabetes. Flaxseeds can lower LDL cholesterol. In addition, they reduce Lipoprotein A and improve insulin sensitivity in hyperlipidemic adults (Bloedon & Balikai, 2008). They have also been shown to have an effect on diabetes. In a study published in the British Journal of Nutrition, flaxseeds were found to reduce C-reactive protein, thus decreasing inflammation, in type 2 diabetics (Pan and Demark-Wahnefried, 2008).

While flaxseeds are considered to be a “Super Food” for their many health benefits, they must be converted to EPA and DHA, and not all individuals are efficient converters. Therefore, fish oil, rich in EPA and DHA, may be a better source of omega 3 fatty acids.


2. Nutritional Yeast- Add up to 1 tbsp to soups, veggies, potatoes, scrambled eggs, tofu, beans, casseroles, and whole grains.

It is an inactive yeast so it is not going to make your bread rise (no active enzymes). But it will give you and your child an extra boost of energy, for its an excellent vegetarian source of vitamin B12. It is also rich in protein! It is yellow in color and is tremendously delicious- has a nutty and cheesy flavor. You can find it in the bulk food section of your grocery store. It comes in a flake or powder form. Think of it as a parmesan cheese substitute.

Although you and your family may be eating a well balanced diet, it is often difficult to get all the vitamins and minerals that your bodies need. This is an excellent way to get those vitamins in a non-pill, food-like form. You can find this in the natural food section of any grocery store (in the bulk section).


3. Brewer's yeast-
Add up to 1 tbsp to soups, veggies, eggs, casseroles, and whole grains.

Brewer's yeast is made from the fungus, Saccharomyces cerevisiae, and is traditionally used to make beer. Brewer's yeast is a good source of vitamins and minerals, specifically chromium, selenium, and B vitamins. It also contains protein!

The B-complex vitamins in brewer's yeast include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folic acid), and H or B7 (biotin). These vitamins help break down carbohydrates, fats, and proteins, which provide the body with energy. They also support the nervous system, help maintain the muscles used for digestion, and keep skin, hair, eyes, mouth, and liver healthy.

The bitterness of brewer's yeast helps stimulate stomach acid. Stomach acid, or HCl, aids in the absorption of your food.

Brewer's yeast can often be confused with nutritional yeast. However, it is much more bitter than nutritional yeast (which has more of a cheesy flavor). Your kids will undoubtly love nutritional yeast, while more mature taste buds will appreciate brewer's yeast.


4. Plain Goat Yogurt-
Add a generous dollop to spicy dishes like dahl, chili, soups, and brown rice. Add to smoothies too!

Think of this as a substitute for sour cream. See previous December post on goat's vs. cow's milk.


5. Ground Sunflower Seeds-
Add 1-2 tbsps to yogurt, smoothies, and salads. Will nicely thicken soups.

Sunflower seeds are a good source of Omega-6 fatty acids. They are high in Vitamin E, giving your skin a beautiful radiance. They are also high in Selenium and Copper, preventing chronic disease. In addition, they are a good source of Zinc, supporting a healthy immune system and promoting skin health.

6. Kelp-
Add 1/2-1 tsp to soft boiled eggs, scrambled eggs, soups, stir-fries, and beans.

Kelp is a form of seaweed. You can find it dried/powdered in the bulk section of your health food store (where the spices are). Kelp is rich in Iodine, vitamin E, Iron, Calcium, and B vitamins. It can be used in place of salt due to its savory flavor. I mix it in with Cece's eggs and she devours it!

Veggie Pancakes

These vegetable pancakes are like hash browns, but are filled with so much goodness. Unlike potatoes, these patties will not spike your glucose (ie. lower on the glycemic index). They are colorful, meaning they are rich in antioxidants. Always aim to eat lots of colorful foods-like sweet potatoes, blueberries, collard greens, rainbow chard, and raspberries. The whole family is sure to love these!

Vegetable Pancakes
Makes 4 servings

Ingredients:
1/2 cup grated carrots*
1 cup grated zucchini*
1 cup cooked spinach*
1/2 onion, finely chopped
2 cloves garlic
1 egg
1/4 cup brown rice flour (or any other gluten free flour)
1/4 tsp salt
1/4 tsp cracked brown pepper
1/2 tsp dried oregano
1/2 tsp dried thyme
2-3 tbsps olive oil


*You can virtually use any vegetable. Other ideas include chopped mushrooms, shredded cabbage, or cooked kale.

Instructions:
1. Heat the oven to 275 F. Chop the onion and sauté with a little bit of olive oil and garlic. Grate the vegetables by hand or in food processor. Mix together the vegetables, cooked onion, egg, and 1/4 cup of the flour. Add salt and pepper and spices. Add a little more flour if the mixture isn't holding together.

2. Put a little oil in a large skillet over med-high heat. When the oil is hot, drop in spoonfuls of the batter, using a fork to spread the vegetables into an even layer, then press down a bit. Add more oil to the pan when needed and work in batches. Cook, turning once, until nicely browned on both sides, about 5 minutes. Serve hot over a bed of salad greens. Top with your favorite dressing or salsa. To complete the meal, serve with fish on the side.

These vegetable pancakes are like hash browns, but are filled with so much goodness. Unlike potatoes, these patties will not spike your glucose (ie. lower on the glycemic index). They are colorful, meaning they are rich in antioxidants. Always aim to eat lots of colorful foods-like sweet potatoes, blueberries, collard greens, rainbow chard, and raspberries. The whole family is sure to love these!

Sweet n' Savory Forbidden Rice

Forbidden rice is a black rice from Asia rich in both taste and nutritional value. It is so named because it was considered the Chinese Emperor's rice, and anyone else was forbidden to eat it. It has a rich, nutty flavor.

Forbidden rice is a nutritional power house. It is full of minerals, specifically Iron, and also a good source of fiber so it will keep you feeling full longer. When cooked, it turns a deep purple color, revealing its anthocyanin content. Anthocyanins are a type of flavonoids, plant pigments that have been found to have prominent health benefits. Some of the health benefits include protection against cancer, allergies, inflammation, heart disease and diabetes. Other excellent sources of anthocyanins are deeply pigmented berries, like blueberries, blackberries, and raspberries.

Just a note about forbidden rice- it will not get really soft, but rather it will have a chewy texture.

Sweet n' Savory Forbidden Rice
Ingredients:

• 1 cup forbidden (aka black) rice
• 1 can coconut milk
• 1 cup veggie broth
• 1/2 cup raisins
• 1 tbsp ground turmeric
  
• 1 tsp cumin
• 1/2 tsp red chili flakes
• 1 tsp coriander
• 2 tsps fresh grated ginger
• 1/2 cup raw cashews
• salt, pepper
• cilantro (optional) as garnish

Instructions:

In a medium saucepan, bring coconut milk and broth to a boil. Add rice and seasonings and turn heat to low. Cover. Cook for 20 minutes and then add raisins. Cook for another 20 minutes (until rice is soft). Add cashews and garnish with cilantro.

Why Eat Organic Eggs?

In the past, eggs have gotten a bad rap for being too high in cholesterol. People started eating egg whites, making chemical-laden egg beater omlettes or avoiding them all together. However, eggs can be one of the healthiest foods you feed yourself and your family.


The Importance of Cholesterol

Cholesterol plays a vital role in the development of hormones. It is also necessary for proper brain health. The majority of the brain is comprised of fat and cholesterol. When cholesterol is severely restricted, memory and cognition can be compromised. Cholesterol also lubricates cells, allowing communication among them to be more efficient.


Amino Acids

Eggs contain all essential amino acids. Amino acids are the building block of protein in our bodies. In children, these amino acids are essential for proper growth and development. In adults, proper amino acid intake is essential to neurotransmitter balance. For example, if one is not getting enough amino acids through food, they are unable to make Serotonin, our body’s feel good chemical. Depression is not a Paxil deficiency but rather an amino acid deficiency.


Here are some tips and recipes for enjoying the incredible edible:

1. Buy free range, organic eggs. Organic eggs are higher in vital nutrients as compared to non-organic eggs. They are an excellent source of vitamins A, D, B12, Niacin, and Folate.

They are also rich in the carotenoids, lutein and zeaxanthin, reducing your risk of cataracts and macular degeneration.

In addition, they are a good source of choline, a nutrient that allows for proper communication between nerve cells and regular cells in your body. Recent research has found choline to be associated with many positive outcomes for both mama and baby including reduced risks of birth defects and improved memory.

And yes there is more...organic eggs have significant higher levels of omega 3 fatty acids, which will promote optimal brain health.

Not only are organic eggs healthier, but they are so much prettier! The yolk is so much brighter, almost an orange color. Crack open a non-organic egg and an organic egg side by side. You'll be surprised at how much brighter yellow the yolk is in the organic egg. It's visibly healthier for you! See the pic- the organic egg is on the right, the conventional one on the left.

Check out this site for more info on the superb nutrient benefits of organic foods. http://www.ota.com/organic/benefits/nutrition.html


2. Avoid egg whites in children under the age of 12 months. Egg yolks are an ideal brain food for your baby. The whites, however, can be highly allergenic. Whites are high in protein, and your baby can develop an allergy to this protein if its introduced too early.


3. Eggs with a runny yolk is one of the best ways to eat them. When the yolk is runny, the cholesterol has not been exposed to high heat and is therefore unoxidized. Oxidized cholesterol can create free radicals in the body and can be a risk factor for heart disease. That being said, if you are going to eat eggs cooked at higher heat (like hard-boiled), that's okay on a irregular basis. Just don't eat them everyday. Hard boiled eggs are a good on-the-go protein-packed snack. Better than a candy bar or a bag of chips!


Recipes:


Spinach n’ Yolk (suitable for 6 months and beyond)

Hard boil an egg. Once the eggs are boiled, throw the yolk (either throw out the white or you can eat it) in with a pan full of steamed spinach. Mix until smooth consistency. May need to add a little water or your expressed milk to the mixture to make it to make it runnier. You can add nutritional yeast or powdered kelp* for an extra nutrition boost.


Kelp n’ Egg (suitable for 12 months and beyond, contains yolk)

Soft boil an egg for 4 minutes. Peel and add soft yolk and white to a bowl. Add a tsp of dried kelp* and stir. Cece’s favorite snack!


Easy Pesto and Goat Cheese Frittata (suitable for 12 months and beyond)

Ingredients:

4-5 eggs
1 cup vegetables of your choice (I like to use spinach or kale, mushrooms and steamed broccoli)
2 tbsps unsweetened almond milk
3 tbsps pesto
1 cup goat cheese
Salt and pepper

Preheat oven to 350 F. Combine all ingredients in a bowl and whisk together. Pour in a greased pie pan. Bake for 35-45 mins.


*Powdered kelp is available at any health food store in the bulk spice section.

Curry in a Hurry

Cece devoured this one tonight so I thought I'd pass it on. It has the taste of a slow cooked stew, but it only takes about 35-40 mins. I used red lentils, which are very small, making them fast to cook and very soft. They are a red color when dry but when cooked, they look like regular green/gray lentils. I made a double batch so I have some left over to freeze for future meals.

This recipe includes turmeric (the main spice in curry powder) in it, which is an all around super spice. It's almost like a panacea for all diseases. It has anti-inflammatory, anti-cancer, and anti-oxidant properties. It is good for chronic conditions, like Diabetes, Heart Disease, Alzheimers, Rheumatoid Arthritis, and Acne. In addition to chronic diseases, it is also an excellent remedy for acute conditions, like musculoskeletal complaints (ie. sprained ankle). It is widely used in India, and is often attributed as being the reason why the incidence of Alzheimers is so much lower there. I couldn't live without this spice. It's a good idea to get your child hooked on it now so that he or she has a taste for it later on in life. This is true for any spices. Don't be afraid to spice it up! (See previous post on spices.)

Suitable for 9 months and beyond.

Ingredients
2 onions, chopped
1 apple, peeled and chopped in small pieces
3 tbsps oil (grapseed or coconut)
2 cloves garlic, crushed
2 tbsps fresh grated ginger
1 1/2 tbsp curry powder or tumeric powder
1 1/2 cup dry red lentils
3 1/2 cups vegetable broth
3/4-1 cup frozen chopped spinach
salt and pepper
2 tbsps lemon juice
chopped cilantro or parsley to garnish (optional)
Nutritional Yeast (optional)

Directions:
Saute the onions, garlic, ginger, and apple in oil for 5 minutes. Add curry powder and cook for another 3-4 minutes. Stir in the lentils so that they are coated with the curry powder. Add the broth and spinach and bring to a boil. Cover, turn the heat to med-low and let simmer for 30 minutes. Add salt and pepper, lemon juice, nutritional yeast, and cilantro or parsley. Enjoy!

Baked Goods (with VEGGIES in them!)

Searching for new ways to get veggies into your little one? Let's get bakin...

Buckwheat Zucchini Muffins (suitable for 12 mos and beyond)

While buckwheat is commonly referred to as a cereal grain, it is actually a fruit seed. It is in the same family as rhubarb. If you are sensitive to gluten or wheat, this is a great alternative. It is rich in B vitamins so will give you and your family a natural energy boost. Also, it is high in Magnesium, supporting cardiovascular health.

Ingredients

• 2 1/2 c buckwheat flour
• 1/4 c honey
• 1 mashed banana
• 1/2 t salt
• 1/2 t baking soda
• 1 t baking powder
• 3/4 c milk or milk substitute (I use unsweetened almond milk)
• 1/2 c oil
• 2 organic eggs
• 1/2 t vanilla
• 1 1/2 c shredded zucchini

Preheat oven to 350 F. Oil muffin tin. Combine dry ingredients and wet ingredients in separate bowls, then gradually pour dry into wet and stir until smooth. Pour into muffin tin and bake for 18-22 minutes. You could also use the same recipe and substitute carrots for zucchini and add raisins for a different twist.


Broccoli Cheese Cornbread (suitable for 12-18 mos and beyond, includes dairy)

Cece devoured these! She had two tonight. I'll definitely be making these again! Broccoli is one of the only vegetables high in both Iron and Vitamin C. This is a great combo because vitamin C increases the absorption of plant sources of Iron. Broccoli is also rich in sulphur-containing indoles, compounds that have been found to combat against cancer and aging. You can never get enough broccoli!

Ingredients

• 1/2 cup butter or Earth balance

• 1/3 cup chopped onion

• 1 teaspoon salt

• 3/4 cup organic cottage cheese (or crumbled goat cheese)

• 2 cups steamed broccoli, chopped

• 4 organic eggs

• 1 package (8 1/2 ounce) corn bread mix (Bob's Red Mill makes a good gluten free one)

Preheat oven to 400 F. Spray 12 muffin cups with non-stick spray or line with paper liners. In medium bowl, add all ingredients in order and mix. Spoon into prepared muffin cups. (May also be baked in a 9 x 13-inch pan.) Bake 15 - 20 minutes. Serve with soup or chili.

Zucchini Oat Muffins
These ones are so moist and delicious! Everyone is bound to love these ones!

Ingredients
1/2 cup grapeseed oil (or coconut oil, warmed)
1/4 cup organic unsweetened apple sauce
2 cups grated zucchini
3 organic eggs
1/4 cup raw honey
1 tsp vanilla extract
3 cups oat flour (simply put 3 cups rolled oats in a food processor and voila-oat flour!)
1 tsp baking soda
1/2 tsp sea salt

Instructions:
1. Preheat oven to 350 F.
2. Mix together zucchini, oil, apple sauce, honey, and eggs. Gradually add the remaining dry ingredients.
3. Pour into a greased muffin pan.
4. Make for 25-30 minutes.

Make extra and freeze! You can make banana muffins by simply substituting chopped bananas for the zucchini.


Gluten Free Pumpkin Muffins

Puree, in a blender or food processor, the following ingredients until smooth:

1/4 cup almond milk
one 15 oz can pumpkin or 1.5 cups fresh cooked pumpkin
1/3 cup grapseseed oil or butter or coconut oil
1/3 cup honey
1 tbsp pumpkin pie spice
1/4 tsp salt
1 egg

In a large bowl, combine and mix together:

1 cup teff flour
1 cup almond flour/almond meal
1/4 cup ground pumpkin seeds (grind in a coffee grinder)
1 tsp baking soda
1 tsp baking powder

Make a "well" in the dry ingredients. Add the pumpkin mixture to the flour
mixture and blend until moistened. Spoon into a greased muffin pan.

Bake at 350 F for 25 minutes.

Makes 12-16 muffins.

Calorie boosters for your baby

Worried you little one is not getting enough calories? Maybe he or she is falling off the growth curve, not gaining enough weight, or is just a picky eater. Or maybe he or she is growing just fine and you just want to feed you baby some foods to nourish his or her mind and body. Fat is great for your baby's developing brain!

Here are some healthy ideas.

-Millet mash or pooridge (see previous post on millet) cooked with goat milk or coconut milk. (instead of cooking millet in water or broth, cook it in milk. try to avoid cows milk!) You can do this with any whole grain.

-Oatmeal- put 1/4 cup of rolled oats in coffee grinder or food processor (Not necessary if your baby is 9 months or older and can handle a chunkier oatmeal). Will be a powder consistency. Heat 1/2 cup goat or coconut milk in saucepan. Once its boiling, add oat powder. Turn heat to low and simmer until it is a pooridge consistency. Add ground flaxseeds and pureed blueberries or apple sauce to sweeten.

-Creamed Kale recipe (previous post). You'll just need to puree it more for your 6-9 month old.

-Peas simmered in coconut or goat milk. Buy frozen organic peas. Heat on stove top with a little milk to soften. Add more milk as they begin to cook. Throw in food processor or blender to puree for 6-9 month old. Older babies like the peas as a finger food. Make extra- can freeze for later!

-Fish oil. Get a baby syringe/dropper and just squirt it in his/her mouth (can do up to 1/2-1 tbsp/day). I have been doing this with Cece since she was 3 months old. Great omega 3 fatty acids!

-Smoothies- blend coconut milk/goat milk, banana, ground flax, avocado, 1 tbsp coconut oil

-Grind flax seeds in coffee grinder and add to anything! See previous post on seeds ("Give your child the seed of life.")

-Goat yogurt- pricey but very healthy! Whole Foods carries it. Can add to smoothies or spoon it to your baby plain.

-Egg YOLK (not the white). Boil a few organic eggs in advance. Peel away the white from one egg and smash the yolk in a saucepan. Add some milk (mama or goat) to make it more liquid consistency. Can add a steamed veggie as well- like spinach or carrots. One of Cece's favorites since she was 6 months old!

You can definitely make these recipes in advance and freeze. Be sure to freeze in BPA-free plastic of glass jars so that BPA doesnt leach into the food as it freezes.

Healthy additions:

These foods can be added to any recipe for a healthy boost.

-Nutritional yeast

-Ground flax, pumpkin or sunflower seeds

-Powdered kelp (can find in the spice section of health food store)

-Hemp protein powder (more appropriate for older babies)

High calorie fruits/veggies:

-peas

-carrots

-sweet potatoes

-parsnips

-squash

-mango

-banana

Steam any of these veggies. Add coconut, mama or goat milk and blend in food processor or blender to make more liquid consistency for 6-9 month olds. Can freeze!

Try to avoid cow's cheese and nuts (even though they are high calorie). These are allergenic foods and you don't want to introduce until your babe is 1 yo.

Cece feeling content after her first few bites of solids- sweet potato mixed with mama's milk.

AGEs will Age you!

Advanced glycation endproducts, or AGEs, are formed either exogenously (outside the body) or endogenously (inside the body). They are formed exogenously during cooking when sugars are heated with fats and proteins. They are formed endogenously as part of the aging and disease process. The formation of AGEs has been implicated in many inflammatory conditions, such as diabetes, Alzheimers, heart disease, and premature aging. AGEs increase oxidation and inflammation in your body. The good news is is that you can do something about this. You can control your exogenous intake through your diet and your cooking habits. Heres how:

-Cooking with water prevents sugars from binding to proteins. Poaching and boiling is the best way to cook meat. Roasting and broiling is the worst way.

-Steam vegetables or eat them raw.

-Avoid brown baked goods, like brown cookies and brown bread crust. Stay away from the Cinn-a-bon! The sugar frosting on top of the brown pastry is carmelized (ie. HIGH AGE content). This browning of foods is called the maillard reaction, in which a chemical reaction takes place between an amino acid and a sugar.

-Avoid barbequed and smoked meats. These foods are through the roof high in AGEs. Blackened meats are very carcinogenic, increasing your risk of certain cancers, such as pancreatic cancer.

Eating raw and steamed foods when possible can significantly reduce your intake of AGEs, thus decreasing your risk of diabetes, heart disease, cancer, alzheimers, and premature aging.

Millet- a Super Grain

Millet is an ancient whole grain and has many uses beyond what we typically know it as, which is bird seed. It is widely consumed around the world in many dishes, ranging from breads, soups, muffins and flat breads. It is one of the least allergenic grains (no gluten!). It is not only easy to digest, but it is also a good source of fiber, B vitamins, and essential amino acids. Of all grains, it is highest in protein and iron. Millet is a good source of phytic acid and phytate, phytonutrients found to be beneficial in lowering cholesterol and decreasing your risk of cancer.

It has a mild nutty flavor and is very versatile. Cook millet in vegetable broth for added flavor (1 cup of millet: 2 cups liquid; cover and simmer). The more liquid you cook it in, the fluffier and softer it will become. It only takes about 15-20 minutes to cook. It's cheap too- only about $1.50/lb.

It makes a great first cereal for your baby. See pooridge recipe below.

For the rest of the family, add sun-dried tomatoes, olives, basil, oregano, fresh or frozen spinach and crumbled goat cheese for a greek twist. Or black beans, cumin, mushrooms, corn, red pepper, and salsa for a mexican variety. Make a breakfast cereal out of it-cook it in your favorite milk subsitution (I like almond milk), add raisins, chopped nuts, and maple syrup. The possibilites are endless. See below for a delicious muffin recipe.

As a finger food or snack, give your child Millet puffs. You'll find this in the cereal section of your health food store. Nature's Path makes a good one. Can be eaten alone or added to yogurt.










Super Millet Pooridge- appropriate for 6 months and beyond
-1 cup water
-3 tbsps millet
-1 organic egg, hard boiled
-frozen organic spinach

1. Boil water. While it is boiling, put 3 tbsps millet into blender or coffee grinder. Grind for 2 mins.
2. Whisk the millet powder into boiling water and let sit over low heat for 10 mins. Whisk frequently.
3. Add hard boiled egg YOLK (do not feed white to your baby until 12 months)
*Can add your pumped breast milk at the end to sweeten it a bit!

Millet Mashed "Potatoes"- appropriate for 8-9 months and beyond
If you're in the mood for comfort food (like mashed potatoes) but don't want to eat the high glycemic potatoes, then try this recipe. Its kind of like my Cauli mash recipe but with millet added.
Ingredients:
-2 tbsps oil (coconut, grapseed or olive)
-2-3 cloves garlic
-1 medium onion, chopped
-1 tbsp butter or Earth Balance
-1 cup millet
-2 cups cauliflower, chopped
-3 cups vegetable broth
-nutritional yeast
-salt and pepper

1. Saute onion and garlic in oil for 5 mins.
2. Add all the remaining ingriedients except for seasonings (S+P and nutritional yeast)
3. Cover and bring to a boil.
4. Reduce heat and simmer for 20-25 mins.
5. Remove from stove. Season. Mash with potato masher or spoon.
6. Serve with your favorite gravy or top with shredded cheese. Yum!

Millfins (makes 12 muffins)
can be served as snack or desert; appropriate for kids 12 months and older

Ingredients
-1 organic egg
-3 tbsps organic butter, melted (or Earth Balance)
-1/2 cup milk subsitute (almond, rice or soy)
-1/2 cup honey
-2 cups oat flour (throw 2 cups rolled oats in food processor and blend)
-1 tsp baking powder
-1/2 tsp soda
-1/2 tsp sea salt
-1 cup millet, uncooked
-1/2 tsp guar gum (a thickening agent used in gluten free baking)

1. Preheat oven to 375 F. Mix all wet ingredients together in a large bowl.
2. Still mixing, add the dry ingredients slowly. Add millet last, and stir through the mixture.
3. Spoon mixture into greased muffin tin
4. Bake for 17-20 mins.

Recipe from: The Anti-Inflammatory Diet and Recipe Book

Probiotics and Prebiotics- What's the difference?

PRObiotics are the good bugs in your body that support a healthy immune and gastro-intestinal system. Since our diets are typically void of probiotics and our lifestyles can promote extermination of them (ie. taking antibiotics and stress), it is a good idea to supplement with them. You can get them at any health food store in the refrigerated section. Start supplementing your child at an early age to build a solid foundation of health. See previous post on fermented foods for good food sources of probiotics. Common strains of probiotics include Lactobacillus and Bifidobacterium.

PREbiotics are the non-digestible food sources for the PRObiotics. The bugs have to eat too right? Afterall, they've been so good to you- they deserve a good meal! We get prebiotics by eating foods that are high in oligosaccharides. Oligosaccharides are the carbohydrates found in certain beans, vegetables and fruits that cannot be digested so they hang out in the GI tract and feed the probiotics, promoting their growth.

Sources of Prebiotics include:

INULIN, which is found in:

Fruits: Apples and Bananas

Vegetables: Jerusalem Artichokes (see recipe below), onions, garlic, leeks, and asparagus

Herbs: Chicory root, Burdock root, and Dandelion root

Raw Apple Cider Vinegar

FOS: a source of inulin added to foods, such as yogurt

Recipe:

Jerusalem Artichoke and Carrot Soup

Delicious soup for the WHOLE family. Appropriate for 8-9 month olds and beyond.

Serves 6-8

Ingredients:

-1 small onion, chopped

-1 tbsp olive oil

-2 tbsps butter (or Earth Balance vegan butter spread)

-1.5 lbs Jerusalem Artichokes

-1 lb carrots

-6 cups vegetable stock

-2 tbsps. fresh grated ginger

-salt and pepper

-bunch of parsely, finely chopped

-Dollop of organic plain yogurt (optional)

-Nutritional Yeast (optional)

1. Saute the onion in oil and butter until soft.

2. Discard the hard knobbles of the jerusalem artichokes and chop them. Chop the carrots.

3. Combine all the vegetables together with the onion for 5 mins. Add the stock and ginger and simmer for 20 mins.

4. Puree in a blender or with an immersion blender and season with salt and pepper.

5. Top with parsley, yogurt, and nutritional yeast.

Creamed Kale

If you're in the mood for something creamy...and leafy, then try this delicious dish. The coconut milk adds a nice nutty flavor to the greens. Quick and easy and of course full of vital nutrients!

The kale is a great source of vitamin A, C, K, Iron, Magnesium, and Calcium. Yes, contrary to popular belief, milk is not the only good source of calcium. Green leafy vegetables are great sources of Calcium.

Coconut milk is a great brain food! It is full of medium chain saturated fatty acids to support optimal cognitive and metabolic function. It'll add satiety to your meal, keeping your belly feeling full and happy longer.

Creamed Kale
1 bunch of kale, chopped (can also use spinach or collards)
1/2 can of coconut milk
1 tbsp dijon mustard
2-3 tbsps rice vinegar
1 leek
1/2 onion
2 cloves garlic
oil
salt and pepper

1. Saute garlic, onion, oil and leek in a large saucepan/stew pot. About 5-7 mins.
2. Add coconut milk, mustard, and rice vinegar.
3. Simmer on med heat, covered, about 12 mins. (Kale should be very tender and wilty).
4. Season with salt and pepper.

Add garbanzo beans and serve over a bed of brown rice for a complete meal.

Honey as Medicine

Honey is not only delicious tasting but also good for you! Unlike sucrose, it is rich in vitamins and minerals and contains countless health benefits.

Honey can be used as a topical dressing for a wound or can be taken internally to heal sore throats, colds, and coughs. Topically, honey acts as an anti-microbial and anti-inflammatory agent. It reduces swelling and pain and even reduces the incidence of scarring.

Internally, honey acts as a natural anti-biotic. It has a dual purpose in both soothing sore throats as it goes down as well as killing the bacteria that is causing the sore throat. See below for an easy medicine to make with honey. Moving downward, honey has been shown to be effective in the treatment of ulcers and upset tummies. Honey can work wonders in cases of allergies, but buy the stuff local to your area. Not all honey is created equally. Be sure to get organic honey and look for the darkly colored varieties.

*DO NOT GIVE HONEY TO YOUR INFANT YOUNGER THAN 1 YEAR OLD! Honey can contain Clostridium botulinum spores, which can cause infant botulism if given to early. Once your child is 1 year old, the digestive tract is mature enough to process honey so it is then safe and beneficial to give.

Garlic, Onion, and Ginger infused Honey-
Great for sore throats, coughs, colds, and other upper respiratory symptoms
Ingredients:
-1/2 cup chopped onion
-2-3 cloves minced garlic
-1 tbsp minced ginger root
-1 cup organic honey
-essential oil of your choice, optional (clove, rosemary, orange)- for flavor

Combine ingredients in glass jar and stir to immerse onion, garlic, and ginger. Place a cap on your jar and set on a window-sill for 2 weeks. After 2 weeks, strain the onion, garlic, and ginger out of honey.
For kids- take 1-2 tsps twice daily.
For adults- take 1-2 tablespoons twice daily.

Let food be thy medicine and medicine be thy food.
-Hippocrates

Eat Fermented Foods for a Healthy Gut

Humans have been eating fermented foods since ancient times. However, today it is rare to incorporate a fermented food in your diet. Fermented foods are full of good bacteria and can support a healthy gut and immune system. Here are 5 reasons why to eat the stuff-

1. Restoration of normal flora= happy gut and strong immune system.
Have you or your child taken antibiotics recently? If so, your good bugs have been wiped out along with the bad ones. Normal flora (good bugs) are essential for warding off diseases and promoting optimum health. Allergies, food intolerances, constipation, irritable bowel syndrome, and skin conditions are all inked to a lack of good normal flora.

2. Enzymes!
Enzymes are essential for breaking down your food and properly absorbing the nutrients. Aging and a poor diet decrease your gut's enzymes. But eating fermented foods can replace some of them.

3. Rich in essential nutrients.
Fermented foods are a great source of B vitamins, such as folic acid, riboflavin, niacin, thiamin, and biotin

4. Taste
Fermented foods are delicious! They have a unique, rich flavor!

5. Preservation
Fermentation is a natural preservation process that retains nutrients and prevents spoilage.

Here are some of my favorite fermented foods:

Kombucha (a fermented tea drink available at any health food store)
Sauerkraut (fermented cabbage)
Tempeh (fermented soy- see below for my favorite recipe).
Kefir (fermented milk drink)

Try to eat one fermented food per day.

Recipe:
Mock Tuna Salad

Ingredients:
-1 package of tempeh
-1/4 cup total of mayo and mustard mixed together
-2 stalks of celery, chopped
-1 tbsp dill
-garlic powder, salt, and pepper to taste
-1-2 tbsps Braags liquid Aminos (or soy sauce)

1. Place the block of tempeh in a pot of water. Boil for 5-10 minutes (until soft).
2. Drain the water. Crumble the tempeh with a fork and put into a bowl.
3. Combine remaining ingredients.