Cranberry Pecan Bread

3 c. flour (I used my freshly milled wheat.)
1/2 c. honey
4 t. baking powder
1 t. salt
1 1/2 c. milk
1 egg
2 T. oil (I used coconut oil.)
1 c. cranberries
1/2 c. pecans (or nuts of choice)

Combine dry ingredients.
Mix in wet ingredients.
Add nuts and berries.

Bake 350 degrees 1 1/4 hours or until a toothpick inserted in the center comes out clean.

Butternut Squash and Apples Au Gratin

1 med. butternut squash
3 Granny Smith apples
1/4 c. chicken broth
2 T. flour (I used my milled wheat.)
2 T. butter
2 onions
3/4 c. whole wheat crumbs (I like to used crackers.)
3/4 c. sharp cheddar cheese

Peel squash and apples. Slice thin.
Toss apples in flour. Layer with squash in deep baking dish.
Saute onions in butter until golden.
Pour over squash.
Add broth.

Bake 350 degrees 45 min.
Combine crumbs and cheese.
Pour over squash.
Bake 20 more minutes.

Cranberry Rice Pudding

1 1/2 cups milk
1 cup hot cooked rice (I used brown rice.)
3 eggs, beaten
1/2 cup honey
1/4 cup dried cranberries (I thought it could have stood a few more.)
1/2 teaspoon almond extract
1/4 teaspoon sea salt
Ground nutmeg for garnish

Combine all ingredients in a large bowl. Pour into greased 1 1/2 quart casserole dish. Cover dish.

Place dish in larger dish and pour hot water into the larger dish until 1/2 way up the side of the smaller casserole dish.

Bake 350 degrees 45 minutes (or until set).

Garnish with nutmeg.

Butternut Squash and Apples

3 lbs. butternut squash
3 baking apples
6 T butter
2/3 c. brown sugar, firmly packed (I used sucanat.)
1 1/2 T flour (I used my milled flour.)
1 1/4 t salt (I used sea salt.)

Cut squash in halves, removes seeds and fiber, peel, and cut in cubes. Arrange in 13x6x2 baking pan.

Core apples, but do not peel. Cut in 1/2 in slices and lay on top of squash.

Mix butter, brown sugar, flour, and salt. Sprinkle over squash. Cover pan. Bake 350 degrees for about 1 hour or until squash is tender. Serves 9.

The Best Cheesecake Ever!

2 packages (8 oz each) cream cheese
1/2 cup sugar (I used honey granules)
1 tablespoon vanilla extract
2 eggs
1 extra serving-size packaged crumb crust (9 oz) **I made my own graham cracker crust.
1 cup chocolate chips (the darker the better)
1/4 cup milk

1. Heat oven to 350 degrees.
2. Beat cream cheese, sugar, and vanilla in mixer bowl until well blended. Add eggs; mix thoroughly. Spread 2 cups batter into crust. Place chocolate chips in medium microwave-safe bowl. Microwave on Medium (50%) 1 minute; stir. If necessary, microwave an additional 15 seconds at a times, stirring after each heating, until chocolate is melted and smooth when stirred. Cool slightly. Add chocolate and milk to remaining batter; blend thoroughly. Drop chocolate batter by tablespoonfuls onto vanilla batter. Gently swirl with knife for marbled effect.
3. Bake 30-35 minutes or until center is almost set. Cool; refrigerate several hours or overnight.

Myth and Truth Answers

1. Saturated fat clogs arteries. MYTH

Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet 1994 344:1195)

2. Vitamin B12 can be obtained from certain plant sources such as blue-green algae and soy products. MYTH

Truth: Vitamin B12 is not absorbed from plant sources. Modern soy products increase the body's need for B12. (Soybeans: Chemistry & Technology Vol 1 1972)

3. Animal fats cause cancer and heart disease. MYTH

Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oils. (Fed Proc July 1978 37:2215)

4. Low fat diets prevent breast cancer. MYTH

Truth: A recent study found that women on very low fat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat (NEIM 2/8/96)

5. Vegetariansim is healthier than meat eating. MYTH

Truth: The annual all-cause death rate of vegetarian men is slightly more than that of nonvegetarian men (0.93% vs 0.89%); the annual death rate of vegetarian women is significantly more than that of nonvegetarian women (0.86% vs. 0.54%). (PPNF Journal 1998 22:4:30)

**I will say, I have seen certain health conditions that have benefited from a vegetarian lifestyle, but I would not recommend this for just anyone.

6. A vegetarian diet will protect you against atherosclerosis. MYTH

Truth: The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters. (Lab Invest 1986 18:465)

7. Children benefit from a low fat diet. MYTH

Truth: Children on low fat diets suffer from growth problems, failure to thrive, and learning disabilities. (Food Chem News 10/3/94)

8. To avoid heart disease, we should use margarine instead of butter. MYTH

Truth: Margarine eaters have twice the rate of heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)

Myth and Truth

Now that I am semi-back in the blogging world, I wanted to do something a little more interactive. I will list some nutritional statements and you tell me whether they are truth or myth. I'll post the answers later.

1. Saturated fat clogs arteries. (myth or truth)

2. Vitamin B12 can be obtained from certain plant sources such as blue-green algae and soy products.

3. Animal fats cause cancer and heart disease.

4. Low fat diets prevent breast cancer.

5. Vegetariansim is healthier than meat eating.

6. A vegetarian diet will protect you against atherosclerosis.

7. Children benefit from a low fat diet.

8. To avoid heart disease, we should use margarine instead of butter.

Tell me what you think.

Corn Meal Muffins

2 eggs
2 1/4 cups corn meal ( I use fine ground.)
2 cups buttermilk (regular milk will work, but this is sooooo much better.)
3 Tablespoons melted shortening (you can use butter. I used spectrum's non-hydrogenated palm oil shortening)
3 teaspoons baking powder
2 teaspoons salt (I used sea salt.)
1 teaspoon baking soda

Beat eggs together, add milk, shortening, and salt. Add meal and mix until smooth. Add soda, dissolved in one-tablespoon cold water. Sift in baking powder. Mix thoroughly and pour into hot, well greased muffin pans. Bake 450 degrees for 15-20 minutes.

More Posts Coming Soon

Due to our recent move/period of transition, my blogging has been a bit slack. Once we get moved in, I will have more access to my books and recipes. I will have more tasty/healthy things to try soon. I want to address a few other issues such as artificial dyes in foods, why we should not cook with aluminum, etc...

Blueberry Buckle

Cake ingredients:
2 c plus 1-2 T of sifted all purpose flour (If using hard wheat, then use a little less.)
2 t baking powder
1/2 t salt (I use sea salt.)
1/4 c. unsalted butter, softened
3/4 c sugar (or 3/4 c honey)
1 large egg
1/2 c milk
1 pt. blueberries

Topping ingredients
1/4 c unsalted butter, softened
1/2 c sugar (or honey granules, or sucanat)
1/3 c sifted all purpose flour
1/2 t cinnamon

1. Preheat oven to 375 degrees. Grease an 8 inch spring form pan, set aside.

2. Sift together 2 c. flour, baking powder, and salt. Set aside. Cream the butter and sugar until fluffy, about 3 minutes. Beat in the egg. Add the flour mixture in 3 parts, alternating with the milk. Toss the berries with the remaining 1-2 T flour (to separate and scatter evenly throughout the batter) and fold in. Pour batter into the prepared pan. Set aside.

3. Combine ingredients for topping with a fork to make crumbly mixture. Sprinkle this over the batter.

4. Bake for one hour, then test for doneness by gently inserting a fork. If it does not come out clean, give the cake another 5-10 minutes to bake.

5. When the cake has cooled, run a knife around the edges and lift the cake out of the pan. Serve with whipped cream or vanilla ice cream.

Low Fat Granola with Millet

Low Fat Granola with Millet
6 cup oats (not quick)
1/2 c. millet (regular, uncooked)
1 c. dessicated coconut
1/2 c. sunflower seeds
1/4 c. flax seeds or ground flax
1/2 c. wheat germ
1 c. pecans (or any kind of nut)
1 generous T. cinnamon
1/2 t. ground nutmeg
1/4 t. ground cloves
1/2 t. ground cardamom
dash of salt
1/2 c. dried cranberries
1/2 c. raisins
1/2 - 1 c. maple syrup
orange juice

Heat oven to 300 degrees. In a large bowl, combine all the ingredients from the oats down to salt. Drizzle in the maple syrup and stir well with a wooden spoon to get everything coated. Needs more liquids? Add in some more maple syrup or a bit of orange juice.

Spread the mix out into a large baking dish and bake for 30 minutes, checking and stirring occasionally so that nothing burns. Add in the raisins and cranberries and bake until the granola turns golden and crisp, again making sure things don't get too golden. Remove from oven and cool. Store in a sealed container. Serve with fresh fruit and yogurt.

Healthy Peanut Butter Cookies

Peanut Butter Cookies--This recipe is not original to me, but delicious nonetheless.

1/2 c. butter
3/4 c. raw honey
1 large egg
1 t. baking soda
1 t. vanilla extract
1/2 c. natural peanut butter
2 1/2-3 c. freshly milled soft white wheat
pinch of sea salt

Cream butter, honey, egg, peanut butter, vanilla. Mix dry ingredients. Add to wet. Bake 350 degrees for 12 min.

I added some chocolate chips just to get them out of my freezer.

Interesting Reading

For a brief summary of why High Fructose Corn Syrup is bad for you click here.

For reasons why Partially Hydrogenated Oils are health risks, click here.

Saturated Fat

After doing some reading in Nourishing Traditions about saturated fat, my view has changed significantly. In America, the health professionals tell us one thing, yet I am led to question whether or not that is the truth.

Fats from animals and vegetable sources are a concentrated source of energy. These fats are the building blocks for cell membranes. Saturated fats slow down nutrient absorption, which helps you to feel full longer. Saturated fats are carriers for fat soluble vitamins (A, D, E, K), and are also needed for the conversion of carotene to vitamin A. (see pg 4 of Nourishing Traditions for further information.)

We are told to reduce our consumption of saturated fats (from animal sources) because they contain cholesterol. In the 1950's, Ancel Keys presented Lipid Hypothesis. The basics of this theory said there was a relationship between the amount of saturated fat and cholesterol in one's diet and coronary heart disease. Flaws have been found in his data and conclusions, yet we never hear about them.

Nathan Pritkin was also an advocate of a low-fat diet, BUT he also called for the elimination of sugar, white flour, and processed foods. He advocated the consumption of whole grains, fresh raw foods, and strenuous exercise. Pritkin's diet was successful, but due to more than just reducing dietary fat. The "fat-free" diet had many problems. (1) People had trouble staying on it. (2) Health problems developed, such as low energy, difficulty concentrating, depression, weight gain, and mineral deficiencies. (See above for what saturated fats do for you. This explains many of the health problems when fat is reduced or eliminated.)

"Experts" recommend avoidance of animal fats, yet there is very limited evidence to support it. Read pages 5-7 in Nourishing Traditions for examples of studies in other countries as well as the US on saturated fats. Saturated vegetable fat is associated with high rates of cancer--NOT animal fats. Some fats are in deed bad, but not all of them. Pages 8-10 explain the differences in good fats and bad fats, which ones are stable and which ones go rancid.

Saturated fats do not cause modern diseases. Here are some benefits:
* help cell membranes function properly
* play a vital role in the health of bones. Helps calcium be incorporated into skeletal structures.
* lowers Lp(a) -substance in blood that indicates proneness to heart disease
* protects liver from toxins
* enhances the immune system
* is needed for the body to properly utilize essential fatty acids
* the heart draws on a reserve of fat in times of stress. The fat around the heart is highly saturated.
* protects against harmful microorganisms in the digestive tract.

Saturated fats DO NOT cause artery clogging heart disease. Artery clogs are only 26% saturated fats.

There is no research to support that butter causes chronic high cholesterol. Margarine, on the other hand produces chronic high cholesterol, and is linked with heart disease and cancer. It is produced from rancid vegetable oils. Butter is the best source of fat soluble vitamins A, D, K, E. However, it should come from grass fed cows.

Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.

Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable oils increased dramatically. (USDA-HN1)

What have we done? I only use butter. I purchase butter from grass fed cows when I can afford it. It is quite expensive. We do not use margarine at all! My children and myself use only whole milk. My husband is still a fan of 2%, but it is better than skim. Skim milk is terrible for you. Of course he loves whole milk in his ice cream. :) I do not follow a low fat diet, but a healthy fat diet.

High Fructose Corn Syrup

Interesting Article...to read, click here.

Coconut oil

Wow! It's been a while since I have actually had time to sit down and read for my blog. We have all been sick, out of town, and personally my doctor's appointments are getting more frequent. On top of that we are nearly 4 weeks away from the delivery of our new addition, so my energy is somewhat lacking. I'm back on track for a little while, at least.

I am going to take a just a few minutes to discuss some benefits of coconut oil and then include some links for you to read further.

Coconut oil is 92% saturated fat. This is not necessarily a bad thing. I will discuss saturated fat in another entry. In the early 1900's most fats were saturated or monounsaturated. People used fats such as butter, lard, tallow, coconut oil, and small amounts of olive oil. Today we're told to eat polyunsaturated oils (vegetable oils, soy, corn, safflower, canola, etc.) We're also told that 30% of our calories should come from polyunsaturated oils. This is way too high. I will also discuss this in a later entry. It should be more like 4%. We we eat too much polyunsaturated oils it leads to an increase in health problems such as cancer, heart disease, immune system disorders, and many more. You can read Nourishing Traditions for more information on polyunsaturated oils and health related issues.

Coconut oil contains lauric acid, which is also found in mother's milk and used in baby formulas. Lauric acid has strong anti fungal and antimicrobial properties. Coconut oil can be kept at room temperature without going rancid. It's great for baking.

JAMA 1967 202:1119-1123; Am J Clin Nutr 1981 34: 1552
Myth: Coconut Oil Causes Heart Disease
Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls and no difference compared to patients treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics.


Coconut Oil: Why Its Good for You, Lita Lee, PhD
People who live in tropical climates who have a diet high in coconut oil are healthier, have less heart disease, cancer, and colon problems. Coconut oil is stable. For example, unsaturated oils become rancid in a few hours.They also deplete vitamin E from your body. Coconut oil, even after 1 year at room temperature does not become rancid. Coconut oil is also shown to lower cholesterol (Blackburn et al 1988, Ahrens and colleagues, 1957). Another benefit is that it stimulates thyroid function. These are just a few benefits mentioned in this article.

Weston A Price also has a number of articles dealing with the health benefits of coconut oil. I will include those links at the bottom. When cooking, I typically only use olive oil, coconut oil, and butter. You should not heat olive oil to extreme temperatures as it becomes rancid and releases free radicals. I use it mainly for homemade salad dressings. We don't really fry things in our home, but if I have to brown something, I use butter. I like to bake with coconut oil because of it's rich flavor. It's also great in smoothies.

Coconut oils is becoming more widely available in stores, but it is often cheaper at Tropical Traditions. Our co-op orders from there, so it saves even a little more. I definitely recommend that you check out some more information about coconut oil and experiment with it in your cooking. I believe you will be pleasantly surprised.

More resources here and here and here.

Article on Wheat

If you want to talk to your kids about wheat. Here is an excellent resource.