Friday Recipe - Gluten Free Yeast Free Pizza

Thanks for all your patience! I actually made this pizza late Saturday night so I knew I wouldn't have pictures until now. And... I don't have a lot of pictures for you because my husband and his friend tore into it before I had a chance to get any! So, because of that, I decided to include a bonus recipe for those leftover pizza toppings (on another blog - this one's long enough!).

As with all my recipes, this is completely customizable to you - your tastes, what you have around the house, etc. After you've preheated the oven to about 400 degrees, get started on your crust.

The main thing with gluten-free crusts are: you have a LOT of flours from which to choose (low to high cost - less to most nutrition), you need a starch for part of the flour, and you should add xantham gum to replace the gluten. So, for a roughly foot-diameter pizza, you need two cups of flour. I like to mix it up, so here is the breakdown I usually use:

• 1/2 cup brown rice flour (an inexpensive choice)
• 1/2 cup buckwheat flour (less expensive)
• 1/2 cup almond flour (very expensive)
• 1/2 cup tapioca flour - also called tapioca starch (less expensive)
• This is what I use for my starch. Potato starch (NOT potato flour) is another great option. At least 1/4 but possibly even up to 1/2 of the crust can be starch. I prefer 1/4.
• 2 teaspoons Xantham Gum
• 2 teaspoons baking powder - aluminum free is best

OPTIONS OPTIONS. Again, you can play with this... maybe you want more brown rice flour or more almond. Amaranth flour, spelt flour, chickpea flour, sorghum flour. If you don't want to use xantham gum (I would like not to but as I consume so little of it - I only bake flour-foods once a month probably - I suck it up and use it), my best suggestion would be to find a commercial gluten-free flour mix that doesn't use xantham gum, maybe Bob's Red Mill All-Purpose. 
CAUTIONS. Maybe you like coconut flour. Now, my experience with coconut flour is it can make for a more crumbly crust so I would minimize the use of coconut flour. It is also a rather expensive flour. You can use some cornstarch if you like for the starch - I have personally not had much success with it. 

So, once you have whisked your flours, xantham gum and baking powder together, you need wet ingredients to bring it to doughy goodness. Traditionally, I have used a cup of water (add a little more at a time if the dough isn't very pliable - but careful not to let it get too wet) and a spoonful of olive oil. Last night I used 2 eggs and then added water a little at a time until it got to the right consistency. I really couldn't tell a difference with the eggs - so this is completely optional. Then, I add in a couple herbs like oregano and basil. I use a baking spatula (the ones with the wood handles and rubber ends) to mix all the wet and dry ingredients.

When you have a good dough made, get your baking sheet or pizza stone ready. I like to use a nonstick foil, but you can do the same as you would for any traditional pizza, except for placing it directly on the oven rack, of course!. Place the ball of dough on the sheet or stone and then use a spoon to slowly spread the dough out to final pizza crust form. I typically lube up the spoon with olive oil so it won't stick to the crust. Once it is smoothed out flat (in a circle or square), check that your oven is heated and slide it in there. It will need to bake between 15 and 20 minutes. Because there is no yeast, the bough isn't going to rise very much at all. If you used the flours I did, you can expect a dense, darker-colored dough (brown vs white rice - and buckwheat is darker in color). As long as it is cooked through - no mushiness here! - and not burned, you have a great pizza crust that is waiting to be smothered in goodness.

Glass jars are safer than cans

For the sauce, I mix a tomato paste with a tomato sauce. I mix it in a bowl with a spoon until it is fairly well blended and then I add more oregano and basil, a touch of salt (if there is no salt added in the ready-made paste/sauce), and sometimes, if I feel more indulgent than usual, a teaspoon of olive oil. Mix and spread over your dough. As much or as little as you want! Then I top this with some fresh grated (raw-milk) cheese. Our favorite is manchego! Oh, so delicious.

Sorry, used all the jalapenos!

As for toppings, we often use spinach, ground beef (pre-browned stove-top style), onions, bell peppers, jalapenos, mushrooms, and olives. Obviously, everyone has a favorite pizza, so top with whatever you like! Our toppings are easily twice as high as the crust (so that denser crust really comes in handy for us). Who cares if you need to eat it with a fork - if it's delicious!!


So, once your toppings are perfectly placed (or haphazardly thrown) on top of the crust, throw back into the oven for another 12-15 minutes. Until everything is warm and mouthwatering-ly melted. Let cool for a few minutes, slice and serve.

Now, as promised, watch tomorrow for a blog about what to do if you have any leftover toppings that you diced but simply didn't fit on top of that pizza.

Petition to label modified foods

So, a genetically modified foods-labeling law is on the ballot in California (called Prop 37) for November 6. It's a big deal because everyone believes if California requires these engineered foods to be labeled, the other states will fall in line. This is basically a law saying if you sell genetically modified (GM) produce or processed foods that contain GM foods, you have to tell the consumer. Now, you would think this would be easy to pass, but this has already failed in 19 states and the funds are stacked against the proposition. Supporters (most of them average joes, but luckily some great companies that believe in real food) have raised $3M but the opponents (Pepsi, Coke, Monsanto, etc.) have already donated over $25M to defeat the proposition. Check out this graphic to see which companies are fighting against your right to know and interestingly, the "natural" brands the manufacture. I personally have decided to boycott these brands in my household, so my money doesn't go towards their campaign, but that was easy for me since i only purchased from one or two.

I urge you to take two minutes to get involved because (in my own words and gathered from multiple sources):

• 70% or more of the processed food in this country is GMO. 85% of corn and 91% of soybeans in the US are GMO. Currently, there are plans to create GM apples that don't brown when bruised or exposed to air and GE salmon to farm. (well, there are actually so many such altered foods seeking approval right now that I simply can't keep up with all of them...)
• GM foods are shown to cause liver and kidney changes, intestinal damage, and obesity. (10-year study across many animals/fish)
• One pesticide that was inserted into corn to create a GM variety was found in 93% of the fallopian tubes of pregnant women in a recent study
• The FDA has never conducted a safety study on GM foods although they have been around for 20 years now. Or if they have, we haven't been told about it...
• 40 other countries require labeling for GMO foods, and some countries have banned them altogether
• A poll claims that 93% of Americans WANT GM foods labeled - and yet, we are still losing the fight!

If you don't live in California (and therefore can't vote on the upcoming ballot), PLEASE at least take 2 minutes and sign the latest position to the White House. During his campaign, Obama promised to get GM foods labeled, but then turned around and staffed BigAg, namely Monsanto. Michelle Obama has made strides to create healthier lifestyles for children and this would be key in her fight against childhood obesity. 

Here is the link to the petition:

http://signon.org/sign/michelle-obama-tell-presiden?source=c.url&r_by=5382364

Oh, and here is the 30 second tv advertisement for Proposition 37 - a must watch!

http://www.youtube.com/watch?v=bVkSTQYXUDE&feature=youtu.be

Wednesday Spotlight - Vitamin D

Vitamin D is a very important nutrient. First, promotes calcium absorption which is necessary not only for bones but also for teeth. D also regulates the immune system and helps maintain muscle strength. Many other possible benefits of D include: reduction in risk of multiple sclerosis and possibly cancer (namely breast, colon and prostate), brain health, alleviation of asthmatic episodes, reduction in risk of rheumatoid arthritis for women and protection against radiation damage.

The sun is a great (and free!) source of Vitamin D. But how much sun is enough?

Experts believe that as little as 15 minutes of sun exposure on our face and arms twice a week will give us the Vitamin D we need. However, really think about your day. How much time do you actually spend in the sun each day? Let's assume you work a regular 8-to-5. You eat breakfast and get ready for work. You get in your car. Park at work (maybe there is a minute or two of sun if you have an open lot and you walk to the building). Lunch you probably run somewhere quick in your car (many of us never getting out of the car the whole trip) or eat at your desk. Drive back home and change into comfortable clothes. Watch some tv, check emails, make dinner and prepare for bed. Did you realize you went the whole day without any sun exposure?
Well, a couple days a week try to take 20 minutes and walk a mile outside in the morning or when you get home and avoid the shade! You could even take a small break at work and walk around your building a couple times. That's all it takes to get some good quality vitamin D. But most of us don't even think about it.

If you leave for work before the sun comes up, can't get a break all day and get home after the sun goes to sleep, well, don't lose hope. Adding a couple choice foods to your daily food routine will get you there. Salmon and sardines are excellent sources of vitamin D, and a 3.5 ounce serving of either will meet your needs (depending on your age). Three ounces of tuna will meet a young adult's daily recommended dose of D, and meet half of most older adults' needs. A cup of cow's milk will also provide half of a young adult's (under 50 years old) daily recommended amount of Vitamin D. Finally, cod liver oil, while not the most popular choice, packs 2 to 7 times of an adult's daily intake recommendation in one tablespoon. Cod liver oil also has some controversy about it's overall health benefits and should be researched first. If you are vegan, your best bet is time in the sun and supplements if necessary.

So, for good order's sake, how much do you need? Again, that depends on age. Adults under 50 years of age should aim for at least 200 international units (IUs) of Vitamin D a day. Between 50 and 70 years old, you need twice that, or 400 IUs. Seniors should get at least 700 IUs per day.

Who is at risk for Vitamin D deficiency? Vegans who do not take supplements or eat enough Vitamin D-fortified foods. People who live in the northern part of the world (where sunshine is limited November through March), people with darker skin (darker skin generates less Vitamin D than light) and people over 50 years of age.

So, get some sun and eat some fish and drink your raw milk! Some experts now think that people benefit from as much as 2000 IU of Vitamin D a day. I aim for 1000 IUs. Raw milk after my workout, salmon or sardines more days than not during the week, and sun in the garden, at the market and when I walk the dog. Are any of these things you can incorporate into your lifestyle?

Monday Special - Figs

If you are a fan of the figgy pudding like I am, then get ready for the second season of the fig! You might have seen some of these babies early in the summer, but they are back now for their "long" season and should be here through fall. If you haven't had one, then you should pick a few up at your next market trip - many people describe figs as a mix between a peach and a strawberry - YUM!!!

There are a few different types of figs and they range in their levels of sweetness. Locally, you will probably find the type of fig tree that grows best in your climate. Figs are an exemplary fruit that should always be eaten local. Figs are very fragile and do not keep well. When picking out figs at the market, try to find ones that are soft like a ripe peach but not mushy. They should smell sweet and not sour - a sign of spoilage. When picking figs off the tree, look for soft fruits on dropping branches. Ripe figs will pull right off the branch. Store figs in the refrigerator as they will keep longer there than at room temperature.

When eating a fresh fig, peel the fruit into two halves with your fingers. Turn the halves inside-out where the skin is pressed together in the inside of the fruit. This way, when you place the fruit in your mouth the skin doesn't rub against the inside of your mouth (which can cause sores). Check out this short demonstration: http://www.youtube.com/watch?v=n7uWSAfVO9g.

Other than eating them as is, figs can be prepared for many different dishes. I often put them in my morning smoothie or blend them in a sauce for a touch of sweetness. Many people make jams out of fresh figs. They can also compliment breads, yogurts, salads, cheese plates and cobblers. I even have a fig balsamic vinegar. It is a truly versatile fruit. They can also be canned or frozen to preserve them.

These small treasures don't pack nutrients like a lot of the other foods I discuss here, but they carry a lot of health benefits. One, they are high in fiber. Two, they pack 4% of daily calcium recommendation per medium fruit. That can add up quick! Also, the riper the fig, the more beautiful antioxidants it holds! Finally, in studies, fig leaves have shown antidiabetic properties, triglyceride reduction and cancer cell growth suppression.

Have I tempted you to eat more figs??

Friday Recipe - the HUMMUS wrap!

THE HUMMUS WRAP

This is my household's go-to when we are tired of salad or just want something really easy. We are lucky to have a Whole Foods about a mile away that has fresh pico de gallo, tabouleh, and hummus. Full disclosure: these go-tos actually came about from the hummus and tabouleh wraps we would pick up if we were in a bind and decided we would EASILY tweak them and make them more nutritious and fully organic!

If the hummus is already made, or you have some store-bought, this is truly a quick and filling and delicious meal. The ingredients needed are:

• Tortilla or lettuce good for wraps (romaine, butter, collard)
• Lettuce (if using tortilla)
• Red Bell Pepper
• Avocado
• Hummus (recipe for homemade hummus provided below)

PICO DE GALLO

• Tomato
• Onion
• Cilantro   
• Jalapeno
• Lemon or lime
• Optional: Parsnip

I did not provide any quantities (besides the hummus) because you can put as much or as little of whatever you like into your wrap.

Start with the pico to let the citrus marinate the ingredients. I wash and chop up the tomato, onion, cilantro and jalapeno. If you want to include the parsnip, I recommend a small food processor to mince it up and mix it with the pico. Drizzle the pico with lemon or lime juice. Jicama or pineapple could also inject a little sweetness to the pico stuffing.

While that marinates, I set out my tortillas to thaw (I use Food for Life Organic Sprouted Grain Tortillas). While they thaw, I wash and chop my bell pepper and avocado. Now we are ready to put it all together.

Slather the tortilla (or lettuce) with hummus and top with lettuce (yes! you can stuff lettuce with more lettuce!), pico, bell pepper and avocado. My husband and I have hot sauce on hand to spice up the wraps. Some other great toppings are shredded carrots, cabbage, cucumbers or zucchini. Some diced apple, perhaps. Let your taste buds lead the way! Just be ready and have a fork handy for the mess that ensues from over-filling the tortillas. Now doesn't that look yummy!!

This is one I did with cabbage and green beans - with a side of pickled garlic!

Ok, as promised, here is a recipe for a great basic hummus.

BASIL-GARLIC HUMMUS 

• 2 cups (or 1 can) cooked or sprouted chickpeas
• 3 cloves garlic
• small handful fresh basil
• dash sea salt
• olive oil/tahini as desired (no more than 3 Tbsp needed)
• sun dried tomato, optional (1/3 cup diced after soaking in water for 20 minutes and rinsing)

Put the chickpeas, garlic, basil, salt and any desired sun-dried tomatoes and/or oil/tahini into food processor and blend. Add water/oil as needed to achieve desired smoothness. If you used canned chickpeas, the liquid can be used here.



For those seeking to go all-raw, and can't get any sprouted chickpeas, look for a zucchini hummus recipe. I would recommend one but have not yet found one that I like yet!

Wednesday Spotlight - Vitamin C

So, most of us think of Vitamin C and we think of citrus and/or colds. Well, you might be surprised to know that Vitamin C is in some foods you may not have guessed. 1 medium zucchini contains about half of your daily recommended dosage. You can hit 100% of your daily needs with:

• leafy greens (2 kale leaves; 6 romaine leaves; half a bunch of chard or spinach)
• pineapples - less than 1 cup diced
• 1 mango 
• 2/3 cup strawberries
• 1 kiwi
• 1 cup cantaloupe
• half a broccoli stalk
• 1 small green bell pepper

Well, now we know how to get our fill of vitamin C, but why do we need it? In addition to the well-known immunity boost, Vitamin C also works like an antioxidant to prevent cellular damage from free radicals and helps us naturally detox. Vitamin C also lowers blood pressure, therefore fighting against a number of diseases like high cholesterol and heart disease. It can also help prevent cataracts by increasing the amount of blood flow to the eyes.

Vitamin C works with and against a handful of other vitamins/minerals. Vitamin C works to help the body in iron absorption and partners with Vitamin E to produce antioxidant benefits to the body. It boosts metabolism and protects the body from Vitamin A toxicity. The body's ability to metabolize copper can be harmed if too much Vitamin C is ingested by means of a supplement.

The amount of recommended Vitamin C depends on age and gender - although everybody's individual Vitamin C needs are different. Adult women are recommended to intake 75mg a day, but at least 120mg if lactating. Men are recommended about 90mg. Children 13 years and under are only recommended to have 15 - 45mg a day. There is a conflict of opinion as to whether high amounts of Vitamin C can lead to toxicity. The National Academy of Sciences recommend not exceeding 2,000mg a day, however alternative cancer treatment has administered patients as much as 10,000mg in a day.

When getting your daily vitamin C is as easy as eating a kiwi or an orange (oh, and by the way, one analysis claims organic oranges have 30% more vitamin C than conventional - http://www.sciencedaily.com/releases/2002/06/020603071017.htm), it seems that everyone should have no problem covering the Vitamin C requirement. Unfortunately, a 2011 USDA survey shows about a third of Americans are not getting the daily recommended value - a testament to how little raw fruits and vegetables play into SAD (the Standard American Diet). 
http://www.ars.usda.gov/is/AR/archive/mar12/diet0312.htm?pf=1

So grab an orange, or a kiwi, or some pineapple. How about some broccoli? Zucchini? It makes an EXCELLENT base for a variety of sauces and an easy way to get a zucchini or two into a meal. However, if you freeze or cook any of the produce, expect to have a 20-50% vitamin C loss and plan accordingly.

In conclusion, get your vitamin C! It's just as necessary in summer as in winter when cold season comes a knockin'!

Matrix-style dining

The more my eyes are opened to the modern food-production system, the more I feel like Neo going down the rabbit hole and awakening to a new world - except one where the food tastes better!

According to CBS news:

The flavoring industry is the enabler of the food processing business - which depends on it to create a craving for everything from soda pop to chicken soup. It is Willy Wonka and his chocolate factory as a multibillion dollar industry, whose scientists create natural and artificial flavorings that make your mouth water and keep you coming back for more.

http://www.cbsnews.com/8301-18560_162-57330816/the-flavorists-tweaking-tastes-and-creating-cravings/?tag=currentVideoInfo;videoMetaInfo

Food flavorings are added to processed food for two main reasons: 1, to cover up the lack of taste that results from processing food and 2, to tantalize and tease your senses into wanting more of this “yummy stuff" - especially more than the competitor's brand. This is done by means of not only altering a food's taste, but it's smell, color and/or texture as well! It wouldn't surprise me to know they are testing to find a magical chemical to tell your brain this is the best thing you've ever tasted! Natural and artificial flavors aren't as different as one would like to imagine - and this transcends all foods, even organic.

Recall my butter buds from a previous post.... 

This reminds me of another reason: to inject flavor into foods that have been manipulated into fitting the modern American ideal of health - removing fat from naturally fatty foods. The McDonalds french fry cholesterol reduction is a perfect example.

So, at the end of the day, is this harmful to the consumer? Well, you must decide for yourself. I certainly think so. In fact, there was a recent article about the buttery flavor in popcorn (also found in some margarines, snack foods, candy, baked goods and pet foods) being linked to Alzheimer's.(A) Beyond your own health, the report explains that the chronic exposure to industry workers carries health risk as well. Or maybe you have an ethical objection, perhaps along the lines that these flavors encourage people and children, especially, to overindulge in foods that are unhealthy (discussed in the CBS interview). Or maybe you worry to what length these companies are going to develop these flavorings (beaver anal glands, stem cell research) (B,C). Oh, and flavorings aren't immune to salmonella either. (D)

I love food in its natural state. And I can tell you my burgers and pizzas and smoothies rival the best of them. I eat sweets all day long (in the form of whole fruits) and whole-fat dairy in moderation. But everyone has to make their own decisions about what to consume. And I'm not going to try to stop a business in-demand to the tune of billions of dollars. But, maybe, a little education goes a long way and this might inspire someone out there to choose real food a little more often than he/she did before.

(A) "Artificial butter flavoring ingredient linked to key Alzheimer’s disease process"

http://portal.acs.org/portal/acs/corg/content?_nfpb=true&_pageLabel=PP_ARTICLEMAIN&node_id=223&content_id=CNBP_030391&use_sec=true&sec_url_var=region1&__uuid=68d33155-7869-4fdb-9af7-dde1e6c9f20e

(B) Beaver anal glands and more...

http://consumerist.com/2012/04/beaver-anal-gland-sacs-and-other-weird-stuff-youve-probably-eaten.html

(C) Oklahoma law to ban Pepsi's use of aborted fetus cells

http://www.naturalnews.com/034777_Pepsi_aborted_fetus_cells_soda_flavoring.html

(D) Common flavor enhancer recall 2010

http://www.fda.gov/newsevents/newsroom/pressannouncements/ucm203067.htm

Monday Special - (Super)Squash

Hey there! Have you seen all the yellow summer squash and zucchini at the markets lately? One, pick it up because it's super fresh, 2) because it's super cheap and 3) because it super yummy and 4) because it is soooo good for you.

There are several types of summer squash - but I basically put them into three groups: yellow squash (crook-neck or straight-neck), green zucchini, and "other" meaning, all those funky, interesting-shaped, crazy-colored varieties (my farmer is particularly fond of his patty-pan, which is shaped more like a crown for English royalty). Squash blossoms are also edible, although you will often see recipes for frying them.

Spiralized zucchini pasta

Squash is also a great staple in your diet because it can be prepared in so many ways! For example, we use a spiralizer to make noodles, sometimes we lightly steam (trust me, this is an art to avoid mushiness), chopping and blending to make delicious sauces and hummus, and grated and tossed into all kinds of soups or breads or muffins (a great way to slip in some nutrients without even knowing it!).



Nutrition-wise, 1 serving of summer squash is (raw, rounded for approximations):

• 15-20 calories
• 3-4g carb w/1-2g fiber
• 0 fat
• 1g protein
• 15-30% Vitamin C
• 5-11% B6
• 8-10% Manganese
• 6-7% folate, potassium

So, only 100 calories in squash gives you 75-200% of Vitamin C (zucchini is higher than yellow squash), 8g protein, 6-10g fiber, and for zucchini, over half your daily B6 and Manganese. Enjoy to your heart's delight!

NOTE: Zucchini and yellow squash are common genetically engineered crops so try to purchase organic.

Friday Recipe - Dover Sole with Quinoa and Sprouts

Dover sole is a delicate flatfish with a light buttery flavor. It is not only versatile, it is often a less-expensive fish and because it is so thin, it cooks in minutes! Wild-caught Pacific dover sole is the best option although it still is not necessarily sustainably fished. I picked up mine at Whole Foods, a company that is committed to using only sustainable vendors. Another huge plus... this sole is low in mercury content.

Quinoa is a high-protein, nutrient-packed seed (although usually referred to as a grain). If you can't find it in the bulk section of your grocery store, look in the rice aisle or in the gluten-free section of your market. If you buy it pre-packaged, it is often pre-rinsed for convenience. Check the package to make sure. 

This recipe will make 2 servings. (Easy to double, triple, etc. recipe)
Prep time: 20 minutes
Cook time: 15 minutes

Ingredients:
Half pound dover sole
5 sprigs fresh dill weed
2 cups halved Brussels sprouts (should yield about 7 oz cooked) 
1/8 cup dried quinoa, rinsed with a strainer
1/4 cup broth or water (I used veggie)
1/2 cup chopped tomato
1/3 cup onion
Handful of parsley
Pepper, spices, oil, lemon all optional

First, preheat the oven to 400 degrees. Rinse the dover sole and pat dry. Now, I put them directly into my baking dish without any non-stick like oil or foil, but you can do whatever you like. I also use a deep ceramic baking dish with a glass lid (see picture). I find this helps retain moisture better than an open cake pan dish, and makes the fish stick less. Chop up the dill and sprinkle over the sole. You can add lemon, olive oil or any other spices you like. Set aside until the oven is heated.

Wash the Brussels sprouts and remove the base. I like to halve the sprouts for easy steaming, or quarter if they are larger sprouts. Put some water into a stove-top cooker pan with a steamer basket, and throw in your sprouts. These cook in no time so set aside for now.

Finally, in a large saucepan, add your broth or water and quinoa, the chopped tomatoes, onion and parsley. Bring the ingredients to a boil and then reduce heat and allow the quinoa to simmer covered for about 10 minutes. Check on the quinoa every few minutes and stir. The quinoa will be done when all the liquid is absorbed.

While the quinoa is on the stove top, you can start the Brussels sprouts. Turn the heat to medium-high and cover. This amount of sprouts usually takes 10 minutes and you simply steam until they are the desired tenderness of your household. You can also put the fish in the oven at this time. The fish should only take 10-12 minutes and will be flaky and tender when done.

When everything is done, put the quinoa in the bottom of a bowl, with some reserved to sprinkle in top of the dish, and top with the Brussels sprouts. Add any pepper or seasoning you like to the sprouts, and even drizzle in some olive oil if you like. I break the fish into smaller pieces before placing on top of the sprouts and then top it all with the reserved quinoa. The result is a mild, nutrient-dense, low-calorie, low-fat, high-protein dish. Enjoy!

Nutrition per serving (no oil):
230 Calories
21g Carbs
5g Fiber
3.5g Fat
0.5g Saturated fat
26g Protein

33% Vitamin A    *sprouts, parsley
127% Vitamin C   *sprouts
319% Vitamin K   *sprouts, parsley
23% B6
26% Folate
36% B12          *sole
27% Magnesium
40% Phosphorus
22% Potassium
30% Manganese    *quinoa, sprouts
75% Selenium     *sole
21% Cholesterol  *sole

Sharing with Food Renegade - Fight back Friday.
http://www.foodrenegade.com/fight-back-friday-august-17th/

Why Bill Gates is on my POOP list

Has Bill Gates earned his fortune? Arguably yes, as if any of us tried to protest him by no longer using his products, well, many of us would be out of jobs. Does the Bill and Melinda Gates Foundation do outstanding charitable works to give back? Absolutely. I do not have a problem with either of these facts.

However, if we were to work on a three-strikes-you're-out system, it is clear why Bill Gates is on my *poop* list.

Strike 1: Bill Gates funds Monsanto's attempt at global eradication of real food (GMO seeds worldwide).
In 2010, the Bill and Melinda Gates Foundation purchased half a million shares (valued at more than $23M) of Monsanto stock. Additionally, the foundation has given at least $265M in grant commitments to Alliance for a Green Revolution in Africa (AGRA; a nice name for bringing GMOs to Africa) and another $50M for research to develop vitamin and protein-enriched seeds and GM wheat.
All this despite EVIDENCE THAT GMO CROPS CAUSE ORGAN DISRUPTION AND OBESITY IN NUMEROUS SPECIES AND DOES NOT INCREASE CROP YIELDS as touted by GMO supporters.

• 10-year study on rats, mice, pigs and salmon
• http://www.greenwala.com/channels/food-healthy-living/blog/21405-Obesity-Corn-and-GMOs
• 19 mammal study showing kidney, liver dysfunction from GMO crops
• http://www.enveurope.com/content/23/1/10
• 20-year GMO crop study shows crop yields not significantly higher than traditional seeds
• http://www.ucsusa.org/food_and_agriculture/science_and_impacts/science/failure-to-yield.html

Strike 2: Bill Gates funds the eradication of mosquitoes.
I don't even know if I need to expound on this one, but I will. Yes, Bill Gates thinks the solution to malaria and Dengue fever is dysgenics. Essentially, he funded the design of a mosquito whose offspring will be sterile in hopes that these mosquitoes will eventually reduce or eliminate the mosquito population altogether. The first release of these mosquitoes was a controlled release in the Cayman Islands in 2009. A recent news release claims the mosquito population in the Cayman Islands has been reduced by 80%. Right now, there is a fight in Florida over the proposed deployment of these GE mosquitoes in the state. How in a world where endangered species are protected can one think that species elimination is a worthwhile endeavor?
http://www.kplctv.com/story/19277484/genetically-modified-mosquitoes-to-fight-disease

Strike 3: Bill Gates funds milk alteration research.
So, I'm not a scientist but the long and short of it is an $8.3M grant from the foundation will study the effects of lipid supplements the foundation has been researching on a child's gut and immune system. The thought is, if the supplements improve the immune system and more hopefully, prevent malnutrition, then these supplements can be added to the milk, either through processed products like yogurt and cheese or possibly by means of a genetically-engineered mammal. If you think I'm dreaming this up, this is already being done at Texas A&M GE goats designed to carry malaria vaccines in their milk. http://www.chron.com/news/houston-texas/article/A-amp-M-goats-modified-to-carry-malaria-vaccine-3378385.php
What I don't understand is why are we spending all this money to engineer something that already exists?? Children who drink raw milk are shown to have stronger immune systems than those who drink processed (pasteurized) milk. 
http://foodfreedomgroup.com/2012/05/09/raw-milk-promotes-health/
I say that money would be better spent protecting REAL FOOD like raw milk and creating systems where this amazing nutrient powerhouse can be produced in mass without hormones, antibiotics and GMO feed.

WHAT CAN WE DO??
So, Bill Gates is trying to take away my pure fruits/vegetable and my raw milk. He also thinks it is ok to get rid of populations of insects/animals that he doesn't think serve a purpose. But what else would you expect from yet another organization that surrounds itself with corrupt Big Agri bigwigs, particularly of the Monsanto kind? It is no mistake that like the Bill and Melinda Gates Foundation funding our farm bill serves the interests of the same groups whose executives populate Congress and the White House.

I'm not sure we have the power to effectively fight such strong forces, but we have to try - to lift our voices together and demand the right to choose what we eat - to grow it ourselves with whatever inputs we choose - to provide it to our neighbors who want these products. To not be forced to eat what Monsanto, oops! I mean, the government, decides we should. You can also join the fight to get these foods labeled so that even if you don't eat food from the traditional grocery store, consumers can be provided the basic information to choose what they will and will not feed their family. And, if you are in Florida, fight fight fight to preserve your natural insect population.


Sidenote:
If you are a big salmon-eater like we are, here is an unfortunate report on USDA funding of GM salmon (because the House and FDA would not fund such nonsense). So sad.
http://naturalsociety.com/genetically-modified-salmon-approval-pushed-by-usda/

Wednesday Spotlight - Selenium

Selenium - wasn't a nutrient I heard much about growing up, but it is very important to get the right amount for your body AND it is soooo easy to get the right amount every day (well, for most people).

Selenium is a mineral that works like an antioxidant to protect cells from damage from free radicals (which contributes to chronic diseases like cancer and heart disease) and helps regulate thyroid (and so your metabolism). Selenium also supports the immune system and brain function (think Alzheimer's prevention).

Luckily, a little selenium goes a long way. Children 13 and under are recommended to intake between 20 and 40 mcg a day, adults 55 mcg a day and pregnant/lactating females 60-70 mcg a day.

My husband eats a Brazil nut every day or every other day to ensure he gets the selenium he needs (1-2 a day will meet the adult needs for selenium). To avoid possible selenium toxicity (which might bring you things like hair loss, gastrointestinal upset, fatigue, irritability, bad breath), do not eat more than 2 Btazil nuts a day.

I was on the same routine as the hubby for about a month until I finally conceded my daily heat rashes in the morning coincided with my breakfast Brazil nut. So, now, I make sure I eat enough chicken (3oz = 35%), eggs (3 = 60%), fish like tuna and cod (3oz, 97% and 46%, respectively), beef (3oz chuck roast = 33%) and sunflower seeds (1oz = 33%).

So, if you aren't allergic to Brazil nuts like me, this is your best plan of attack for meeting your selenium needs (I didn't mention above they are sooo yummy!). Otherwise, make sure you are eating adequate amounts of fish/eggs/meat/sunflower seeds, or as last resort, take a high quality supplement.

To your brain and thyroid!

Obesity WAKE UP CALL

Inspired by Weight of the Nation - seriously, watch it... Part 1 and 3 to be fully informed and part 4 to get inspired - I mean, it's free and the same amount of time as the new batman movie. 
http://theweightofthenation.hbo.com/

Most of us understand the health risks of smoking. Sure, some of us still partake as conscious adults. But when it comes to our children, we have banned it. We have even banned Joe Camel and children-directed advertising. Why?

Because children need to be protected from these unhealthy products. Because these products are addicting. Because everyone knows that daily consumption of these products will create health problems and even death.

Do you see where I am going with this? Well, let's look at the stats:

Does it concern you that one of the products of these conditions is taxed while the other is subsidized?

NOW, I want you to know that I DO NOT JUDGE how you decide to eat or what you decide for your family and for that matter, what you believe. I am not in your shoes and can't possibly know what you are up against. I know from experience that living for health is NOT EASY and I never want to be judged for how I choose to live my life. I surely don't always do what I know I should. But, above all this, I am a passionate advocate for children, for they rely on us to help them understand the world around them and to instill in them the tools to be successful in whatever they choose to do in life. And it is from this place that I finish this post.

Heart disease starts in childhood, even as early as in the womb. In Weight of the Nation, a "radical" idea is put forth that manufacturers of unhealthy products should not direct advertising at children. The rise in hours spent in front of the television not only displace active lifestyles with sedentary ones, but additionally put children in front of colorful, entertaining advertising campaigns that are designed to make their mouths water at sugary cereals and sodas - marketed with the help of their favorite singers or athletes -- OFTEN while they are snacking.

But parents need to do their part also to teach their children how to make healthy choices. I know this is an unpopular idea because we've gotten accustomed to everything being so easy - convenience food, convenience entertainment. I look around and see the conveniences I have chosen. But, you can't think that way. What can I do - small, easy goals, one at a time? Can I replace my child's ice cream cone with a handmade self-pureed strawberry slushy I froze? Replace that cookie with a juicy plum? Switch to brown rice, sweet potatoes; replace a serving of red meat with black beans? What about doing jumping jacks during commercials? What about committing to walk a mile every Saturday morning as a family?

While it may not be as easy as not smoking (I mean, we have to eat and real, good food is more expensive and harder to find and takes longer to prepare), a healthy lifestyle should be an opportunity afforded to our children. It should be a component of their education so they can make informed choices and give them the skills to manage this lifestyle as adults, if they so choose. We want them to have the best education so they can do whatever they want in life, so why not a strong, healthy body?

Snack packs anyone??

Links to sources for obesity/smoking comparison table:

http://www.cdc.gov/healthyweight/effects/index.html http://www.msnbc.msn.com/id/47211549/ns/health-diet_and_nutrition/t/study-obesity-adds-billion-health-costs/#.UCl-jO4zB8E

http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/
http://usgovinfo.about.com/od/medicalnews/a/smokingcosts.htm
http://www.usatoday.com/news/health/2009-04-08-fda-tobacco-costs_N.htm
http://www.cdc.gov/tobacco/data_statistics/fact_sheets/economics/econ_facts/
http://adage.com/article/news/pepsi-pours-fortune-marketing-drinks-indulgent-snacks/232405/
http://www.burgerbusiness.com/?p=9772
http://fastfoodmarketing.org/media/FastFoodFACTS_Report_Results.pdf

Monday Special - Armenian "Cucumbers"

Cucumbers certainly are in season, and thanks to some awesome folks at one of the local farmers markets, I had the pleasure of trying an ARMENIAN cucumber. Not only was it a nice surprise (and treat!), I found out that this variety of melon (yep, you heard me... while closely related to the cucumber family, this baby is actually a melon) is beyond heirloom... it's ANCESTRAL. According to specialtyproduce.com, "Ancestral varieties were introduced into the human diet when the only foods eaten were whole, unprocessed, easier to digest and metabolize, generally predating the 19th century." Yum!

Armenian cucumbers... they just aren't very sexy, but they are tasty, promise!!

As you might imagine, these light green beauties originated in Armenia. They are called cucumbers and not melons because they look just like a cucumber, but have lighter pigmentation and a thin, wrinkly-looking skin. They are tender without being mushy and therefore can be fully enjoyed whole and raw. I would have a picture of my goodies, but they jumped right into the juicer when I got home! However, I did snack on some raw and it was delicious!!

For the gardeners, these plants produce quickly and just like cucumbers, pick before they get too big (one, because they will get bitter and two, because they will suck the nutrients out of all the other armenians trying to grow). A good measure is to put you index finger and thumb around the middle of the cucumber. If you can almost touch, it should be ripe and yummy. If your fingers are touching... it might be too late. You have to be mindful of these because they can grow from almost ripe to way too ripe overnight. They also are pretty susceptible to mosaic virus and powdery mildew.

Nutritionally, one medium armenian cucumber has:

• only about 50 calories;
• 10 carbs, with 1/3 of this in fiber, 2/3 in sugar;
• no significant protein;
• 30% Vitamin C;
• traces of Vitamin A, Calcium and Iron.

So, if you see one of these at your farmer's market or specialty grocer, pick one up! You won't regret it. 

Friday Recipe - African Yam Stew

You will find many variations on this dish if you search the internet, but here is mine! While my husband and I usually eat very simple meals, our favorite thing to do is put a lot of yummy things together and make a big pot to last a few days. Maybe you can make a big pot on Sunday for your household and enjoy it for lunch early in the week!

African Yam Stew - makes about 6 servings
Vegan, vegetarian, gluten-free
Estimated time (not including cooking beans): 50 minutes

Ingredients
1/2 cup water
1/2 medium yellow onion, diced
2 jalapeno pepper, diced
1 TBsp minced ginger
1 TBsp minced garlic
2 tsp cumin
2 tsp coriander
2 cups vegetable broth
3 cups tomatoes, diced (I used about 6 medium-large roma tomatoes)
7 cups sweet potatoes (yams), diced (~3 medium-large sweet potatoes)
1.5-2 cups garbanzo beans (chickpeas)
1.5-2 cups black beans
1/4 cup almond butter (can also use peanut butter if you prefer - I'm an almond girl!)
1.5 cups corn (2-3 ears)
6 cups leafy greens (we used one bunch of lacinto kale - but any thicker green will do such as collard greens, mustard greens, spinach, etc.)

Directions
Note: the beans should be cooked beforehand unless you prefer to use canned.
Dice the onions, peppers, tomatoes, sweet potatoes and set aside. Mix the ginger, garlic, cumin and coriander. Portion the beans.
In a large stockpot on the stove, add the water, onions and peppers and saute until the onions become translucent, about 5 minutes. Add the spice mix and stir for another minute. Add the broth, tomatoes, potatoes and beans. Add the almond butter and stir until melted throughout the mixture.
Bring all contents to a boil and then reduce heat and simmer for 20 minutes. As this simmers, prepare the corn and wash the greens.
After 20 minutes, add the corn and greens and simmer another 10 minutes. The stew is done when the greens and yams are soft. Spoon you a soup-full and enjoy! Some people serve with bread or over rice.

Nutrition per serving:
526 calories
to reduce calories without greatly affecting portion size, halve the beans for a 100 calorie per serving reduction OR remove the nut butter for a 67 calorie per serving reduction OR remove the corn or kale for a 30 calorie per serving reduction
11g fat (a low-fat version would not use the nut butter)
1g saturated fat
93g carbs
the easiest carb reduction is to reduce the beans
20g fiber (half comes from the beans)
13g sugar (half comes from sweet potatoes)
21g protein
with the beans serving as the highest source of protein, halving these would lower the amount of protein per serving by a quarter, or approx. 5g per serving

692% Vitamin K *kale
654% Vitamin A *sweet potatoes, kale
169% Vitamin C *kale, tomatoes
121% Manganese *Garbanzo, kale, sweet potatoes
73% Folate     *beans
50% Magnesium
50% Copper
48% Potassium  *sweet potatoes
44% Phosphorus
41% Thiamin
41% Iron
40% B6         *sweet potatoes
26% Calcium    *1/3 from kale
24% Riboflavin
22% Zinc       *half from beans
20% Niacin
0% Cholesterol

As you can see, the nut butter added a lot of calories and fat to the recipe but was not a top contributor to the nutritional value of the dish. Therefore, a low fat version that does not use nut butter would be a great alternative. Corn, a source of carbs and sugar, also isn't very nutrient dense compared to the other items in this dish and the sweet potatoes should sustain the sweetness of the dish in the absence of corn.

PLEASE NOTE that the above nutritional values are estimated and expected to be higher than the final product as cooking can reduce the nutritional content of food but most nutritional values were derived from raw food calculations (self nutrition data).