During this crazy flu season, take the time to protect and boost your kids' immune systems by cutting out the sugared cereals, bottled fruit juices, caffeine drinks, and pop tarts and replacing all that sugar with immune boosting juices and smoothies before school. There is enough sugar in one can of soda or energy drink to suppress the disease-fighting cells of the immune system for two hours after consumption! That isn't helpful when the kid sitting behind them sneezes or coughs on them. Instead, empower your children's immune systems to respond and fight by feeding them breakfast foods filled with powerful disease fighting nutrients like enzymes, vitamins, minerals, essential fatty acids. Try this fruity tasting power-packed smoothie or make up your own combination!
Sunny Day Immune Boost Smoothie: 4 servings
This smoothie combines freshly juiced fruits and veggies with other chopped fruits in a blended, delicious smoothie!
Nutrient Density: Omega 3 fatty acids, calcium, iron, Vitamin C, Vitamin E, B6, thiamine, niacin, beta carotene, folate, Vitamin K, protein, fiber, quercitin, potassium, manganese, boron, super anti-oxidant protection, and probiotics, just to name a few!
Step 1: Juice the following together, I always begin with the greens: 5-7 carrots 6-7 kale leaves 2-3 apples Step 2: Pour juice into blender and add the following : 3 oranges, peeled and chopped 2 kiwis, peeled and chopped (kiwis have twice the vitamin C of an orange) 1 banana 1/2-3/4 c dairy kefir or plain yogurt (depends on your preference) 10 oz chia-water (three teaspoons chia seed soaked in 10 oz filtered water for 10 minutes -- I keep a bottle of this in the fridge to use daily in smoothies. Did you know chia seed has 5 times the anti-oxidant proection of blueberries and loads of calcium?) 1 pack of stevia 1 T flax seed oil (I add this for them -- focus and concentration.....I add it for me to reduce inflammation and improve joint health) If you need it sweeter, add another banana Serve immediately to get the most nutrients.
Determined to incorporate more beans into our diet I did some experimenting this week and came up with some easy, delicious recipes. I also thought I'd share some other simple ways to incorporate them more into what many of us already eat. Beans are a diverse food and provide numerous benefits to our body. They belong to the family of plant foods known as legumes. A legumes are the dried seeds inside of mature pods that hang from certain kinds of plants. I had always heard that legumes were very good for us but, outside of providing protein, I didn't really, know why I should eat more of them until recently. In short, legumes are a wonderful source of protein, help us feel satiated, provide plenty of fiber, assist in weight loss, assist in stabilizing blood sugar, and are full of valuable nutrients such as B vitamins, anti-oxidants, calcium, potassium, and folate. They are also inexpensive which makes for a frugal but nutrient-dense, flavorful, satiating meal! Sounds good to me! In fact, I might also add that legumes are a great transitioning food for those just beginning to launch into a whole foods way of life. I have found that the more I serve them, the more my picky eaters are willing to eat them...two of them actually really enjoy them now! Click here to read a great article on the health benefits of beans.
How to work more beans into your daily food intake
Mexican food has served our family as a terrific transition into eating healthier foods. We serve it once or twice per week and beans have played a significant role. When we have "Mexican Night", we no longer just serve tacos. Because the kids really like tacos, they are required to have at least four (we started with to) different toppings in addition to meat and cheese. The flavorful meat helps disguise the greens so they are more willing to consume them. I always have the option of warmed, whole, spiced black beans and homemade refried beans, brown rice, lime, cilantro, brown basmati rice, and chopped onion as well. The kids have chosen beans over other veggies and, as a result, developed a taste for them. This has worked so well that now I often serve tacos in the form of a taco salad instead on a bed of a variety of greens. Not only have the tacos helped bridge the veggie gap, but the addition of beans and brown rice leave the children feeling more full longer....hence they are eating less meat and cheese in the sitting and more of many other nutrients. Bean Soups Because the kids are enjoying beans more (well, most of them are), I have branched out into more legume based soups. Because of the warmth, satiation, and density of the soup, I make it the heart of the meal with some kind of serving of whole grains (usually soaked, homemade wheat or spelt bread), and either a salad or fresh fruit and veggie plate. See below for some really good soup recipes that keep them asking for more! Add beans or garbonzos to any salad to improve the feeling of being fuller llonger, B vitamins, and protein. Use garbonzo beans to keep a fresh supply of hummus on hand. Hummus was an acquired taste for me, many people love it from the start. Nowadays we pretty much have hummus in the fridge at all times. I use it in the afternoons to snack on veggies, as a spread for my Ezekiel toast with feta cheese, and serve it on crackers with olives, feta, and bean dip as a side dish with dinner or appetizer. It isn't the kids favorite, but Tony and I eat it all the time now where we used to snack on junk. It helps is to keep a good supply of raw food going through our bodies when it would be super easy to grab something else. In summary, beans are a nutrient dense food that supply our bodies with protein, fiber, vitamins and minerals, while being low in fat and high in the feeling of being satiated, and beans can be served in a variety of ways.
Preparing Dried Beans
Beans pretty much come canned or dried and since I try to avoid food that's been stored in aluminum, I prefer dried. Dried organic beans are very inexpensive and a little goes a long way!
I prepare several kinds of beans to use throughout the week, each week, and store them in the fridge. This week I prepared black beans, kidney beans, garbonzos, navy beans, and pintos. It's pretty easy and takes virtually no physical time...it just takes the beans time..... 1. Wash beans and place in some kind of steel, ceramic, or glass bowl. 2. Cover with filtered water to 2 inches above bean level. I like to add 1-2 T of lemon juice to help break down the phytates (what cause excess gas). 3. Soak overnight. 4. Drain and rinse the soaked beans. 5. Place in a crockpot and cook on low until softened (different beans soften at different rates) and cover with filtered water , again about 2 inches above level of beans. Also, never add salt until after beans are cooked because it greatly slows the softening process. 6. Drain and rinse Refrigerate until used. I have found the beans stay good in fridge about 1 week or so. That's it!
Delicious, Simple, and EASY bean soup recipes
Savory, Rich Mixed Bean Soup
I LOVE making this soup! It's so easy and it turns out just right every time. It's especially wonderful served with a hunk of warm, buttered homemade whole wheat bread (or in my case, toasted Ezekiel bread with ghee...not really the same experience)... The rich flavors of bacon and rosemary are so distinct in this soup making it perfect for a chilly fall or winter day. Ingredients 1 1/4 pounds of UNSOAKED, rinsed beans, your choice of variety (I like navy and pinto or navy and cranberry beans, but you can use any combo) fresh rosemary, rinsed and trimmed or chopped into little pieces (I just use scissors to cut it up)...coming to about 2 T 8-10 cups filtered water 1/2 pound nitrate free bacon, cut into small pieces 1 onion, chopped or pureed 2-3 cloves fresh pressed or chopped garlic 2 T organic butter or ghee Saute onion, bacon, and garlic in butter in the soup pot until onion and bacon are softened and translucent (about 10 minutes or so), stirring frequently. Add beans, water, and rosemary. Bring to boil, cover, and reduce flame to a low simmer. Simmer until beans are softened, usually 1 1/2 -2 hours. Once beans are softened add sea salt to taste. The soup can be served immediately but tastes even better the next day after being refrigerated.
Black Bean Soup (or Dip)
Bold, rich, thick, delicious!!!!!
There are a gazillion recipes for black bean soup out there and I have tried a couple that were so-so. I chose this recipe because I had the ingredients on hand, only to find the original recipe was rather bland and blah for personal tastes. So added extra chicken broth and onion, allspice, cinnamon, ginger, cayenne, and then tripled the amount of chili powder and cumin. The flavor was there but the texture was wrong but the pureeing made it just right. I hope you enjoy! 3-4 cups cooked (or canned and drained if you must) organic black beans 2 cups chicken broth (may add more if necessary) 1 carrot, chopped 1 onion, chopped 1 sweet pepper, chopped 2-3 cloved fresh pressed garlic 1 can organic chopped tomatoes (I used frozen tomatoes from last summer), drained, or 2 cups fresh chopped tomatoes 2T coconut oil, organic butter, or ghee 3 t chili powder (maybe more to taste) 3 t cumin (maybe more to taste) 1/2 t allspice 2 t ginger 1 t oregano sea salt (to taste) 1/4-1/2 t cayenne 1 t cinnamon Tortilla chips for dipping Saute veggies in your choice of "oil" about 5 minutes or so, stirring frequently. Add tomatoes, chicken broth, beans, and spices except salt. Cook down about 30 minutes. Sea salt to taste. Let soup cool a bit and puree in blender or food processor. If it's too thick you can add a bit of chicken broth as you puree it. Thickened, it also makes a great dip. Serve and garnish with a "dallop" of sour cream or plain yogurt, fresh cilantro, and grated cheese. (PS -- Caleb suggested topping it with a mixture of cream and ricotta cheese, sprinkling with cheddar and baking til melty -- YUM!)
OK, this post has nothing to do with food but it is food for thought! Sometimes things simply well up in my spirit and I feel pressed to write them out and share! To the balcony people in my life! This is the second time I have read the book Balcony People. It was eye opening the first time and launched me into a journey of personal transformation ... a journey of looking at my heart and question where I fell on the scale of affirmers and evaluators. I fell very strongly into the category of evaluator and I, not surprisingly, found myself surrounded not by balcony people -- affirmers who love unconditionally, listen from the heart, and care deeply and unselfishly -- but rather by basement people, those who's stinging remarks and judgement and criticism pull you down into the basement so that the only way you view others is through the critical eyes of evaluation. Overcoming this way of life and tearing down the foundations of a critical spirit has taken me a number of years, and I still have to watch myself, but I am thankful I have come this far. Being critical, selfishly motivated, pretentious, and evaluating isn't just a spirit, it's a habit and a state of mind. Breaking it requires prayer and practice. I have really struggled with reading for some months now -- maybe 18-20 months since I have really read a book all the way through and been impacted by it. Looking back, I believe strongly that it was part of learning to rest. I was frustrated because I missed reading and how it made me feel so much, like a lost friend. However, I now see how important it was, that God had things He needed to break off so that he could fill those areas with love, compassion, and purity of heart. You see, even reading bible verses or books in an attempt to heal from woundedness of heart, I was unable to read without categorizing others who had hurt me. In other words, I was unable to read with a pure heart. I always dragged my evaluator self into what I was reading and God knew I needed to be set free in that area. So, after beginning countless books only to set them down after a few chapters, I picked up Balcony People by Joyce Heatherly over the holidays and read it over a couple weeks, and FINISHED! Most importantly, I was moved by every page, took time between each chapter to absorb and meditate on what I'd read, meditate on my own blessings and how I could incorporate more of this into my own life -- and pray for God to launch me into a full blown affirmer lifestyle! I wasn't thinking about who else could benefit from the book. I was focused on God changing me, and how much he had changed me, and who my balcony people are! The first time I read the book, there were only a couple in my balcony, a shaky couple at that> This time, I saw my balcony filled with the affirmers and divine connections God has generously brought into my life to aid in my healing process and to help launch me into my future. I could see their faces, feel their love and acceptance, hear their words of encouragement so loudly and brightly...and can everyday. AND, finally, I realized that those in my basement were fading away. Their voices and judgements were getting blurry and faded. And those in the middle -- sometimes uplifting, never evaluating toward me but just hard to be around because of their evaluating nature toward others? God has given me grace to love and care for and cherish them dearly, just not at continual close range. I began to see how, once I stopped trying to move myself forward and stopped trying to heal myself and just let things be, He hedged me in with love and selfless loving people who spoke into my life, prophesied over me, spoke into my gifts, helped me see myself more clearly because they live a life of bringing the love, healing, and restoring ministry of Jesus wherever they are...and when you spend time with them, you are spending time with Jesus. Oh, how much he loves us! And so, transformed yet again, I eagerly await His release to bring this same affirming, healing, restoring love to others. I just needed this book to see more clearly all He's done and is doing. I fell lighter and more empowered than I have in a long time. I know that as I go back out into whatever he calls me to, I won't be as alone this time, that I have a giant balcony of people who have me covered in thoughts and prayer, who love me without expectation or pressure, and who long to see what God has put inside of me released into the world without measure. God is so good and so faithful. No matter how dark the night may seem to become, never forget His goodness and faithfulness. he truly provides everything we need at exactly the right time if we just wait on Him and trust Him. His provision is all encompassing and His healing and restoration are full and complete. "He who has begun a good work in you will perfect it until the day of Christ Jesus"...Philippians 1:6 "Never once did we ever walk alone, never once did you leave me on my own.....You are faithful, God you are faithful..."
I have had a lot of requests for sample menus, menu planning, grocery lists, etc. so here you go! (if only I could figure out how to upload files onto here!!!!!) I added extra detail to increase ease of use my actual menu plan is similar but far less wordy.
This Week's Menu Breakfasts (I try to keep as easy as possible) Oatmeal (organic oats, not instant) and fruit Stove top granola with milk or yogurt Eggs and toast on homemade or Ezekiel bread, ghee or organic butter For me: Fresh juiced juice or green smoothie Lunches PBJ on homemade or Ezekiel bread Leftovers Soup Black beans and basmati rice with Mexican seasoning and cheese ***All served with a side of fresh sliced fruit and raw veggies
Snacks and Bakes Goods: Raw veggies with hummus or peanutbutter Triscuits with raw or goat cheese Muffins Protein bars Nuts and fruit Bagels with cream cheese/peanut butterBaked Goods: Bagels Bread Whole grain tortillas Protein bars Pizza crust Cranberry-apple cobbler
Soup: (I make at least 2 soups per week to have on hand for quick lunches, dinner substitute, etc.) Lentil soup Creamy potato
Dinners Spelt crust pizza/gourmet pizza nite Mac n Cheese/chili Mexican nite (chorizo, ground meat with taco seasoning, black beans and brown basmati rice, veggies (romaine, tomatoes, cilantro, onion, lime), raw cheese shredded) Italian sausage, mashed sweet potatoes, glazed turnips, salad Potato Soup, homemade bread, salad Healthified Homemade Hamburger Helper, salad, steamed broccoli Italian Nite (this week is lasagna for family - healthified, salad, eggplant parm for me, all with side of gently cooked broccoli) Burgers and homemade whole wheat buns, artisan sweet potato, red skin potato, and butternut squash fries, salad, garlic-lemon roasted brussel sprouts
