Category: Healthy Food

Because access to healthful and uncontaminated food should be a human right.

All Hail Kale
ALL HAIL TO KALE! This leafy green grows well in parts of Idaho weathering well through the winter! The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
If you haven’t already, let’s all bravely select this curly, dark green, leafy veggie at the market and give it a go! There are so many ways to prepare this plant that you’ll not run out of ideas. Plus, if you have fussy eaters, you can hide this nutrient-rich plant into smoothies or sauces. They won’t even notice! However if you’re just jumping on the Kale-bandwagon please take it slow to avoid upsets to your digestive system.

Quick Serving Ideas: It’s genuinely delicious! Sauté with a little olive oil until wilted, then add a pinch of sea salt, almond slivers and dried cranberries, and sauté for a few more minutes. Serve with brown rice and voila! The perfect low-calorie, high-nutrition lunch!
~Braise chopped kale and apples for a few minutes in broth or water. Just before serving, sprinkle with balsamic vinegar and chopped walnuts. Delish!
~Combine chopped fresh kale, toasted pine nuts, and crumbled feta cheese with (hot, just drained) whole grain pasta drizzled with olive oil. Healthy and amazing!

Kid Favorite Recipe: Kale “Chips”
2 Important Tips: Remove the stems and tear leaves into large pieces and spread them out into a thinner layer on each baking sheet.

Ingredients:

per baking sheet:
- approx. 1/2 bunch kale leaves
- 1/2 tablespoon extra virgin olive oil or melted coconut oil
- 1.5 tablespoons nutritional yeast
- 1 teaspoon garlic powder
- 3/4 teaspoon chili powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon fine grain sea salt or pink Himalayan sea salt
- 1/8 teaspoon cayenne pepper (optional)
Directions:
1. Preheat oven to 300F. Line a large rimmed baking sheet with parchment paper.
2. Remove leaves from the stems of the kale and roughly tear it up into large pieces. Compost the stems (or freeze for smoothies). Wash and spin the leaves until thoroughly dry.
3. Add kale leaves into a large bowl. Massage in the oil until all the nooks and crannies are coated in oil. Now sprinkle on the spices/seasonings and toss to combine.
4. Spread out the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.
5. Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to firm up. The kale will look shrunken, but this is normal. I bake for 25 mins. total in my oven.
6. Cool the kale on the sheet for 3 minutes before digging in! This really makes all the difference! Enjoy immediately as they lose their crispiness with time.
7. Repeat this process for the other half of the bunch.
(PRINT THIS RECIPE FROM OhSheGlows.com )

Healthline provides this breakdown of kale’s nutrients:

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
This article originally appeared at: https://frontyardtobackcountry.com/2013/09/26/magnificent-kale/.
Recipe
March 1, 2017
The Scoop on Composting

Composting is so worth the effort. Adding compost to your garden feeds the soil food web and provides a slow release of nutrients to your crops.

Compost also vastly improves soil structure, allows the soil to hold in moisture better and improves friability (workability).

After surveying hundreds of MOTHER EARTH NEWS readers and checking out what our Facebook community had to say during Compost Awareness Week we were blown away by the many answers to the question of how to make compost at home.

Do you have a garden? Chickens? Do you Compost? How do YOU do it?

February 27, 2017
Get Your Kids To Eat: Spinach
It is hard to beat spinach when talking about nutrient packed greens. Just one leaf contains a sampling of more than 20 different nutrients. The list of benefits is nearly as long as the amount of nutrients: cancer fighting, blood pressure beating, bone strengthening, cardiovascular helping, brain boosting, skin smoothing, vision improving, inflammation reducing, energy increasing, and more. Spinach is a green smoothie staple for all!

We eat it raw. Fresh, Crispy and full of flavor.

Some kids need a bit of dressing to ‘tone down’ the boisterous flavor of spinach. For these children we make a ‘real food’ dip.
They enjoy spinach leaves in this special ‘ranch’ dressing.

Thanks to Wellness Mama for this homemade healthy ranch dressing with greek yogurt, olive oil and spices and no artificial ingredients!

Serves: 4

Ingredients
- ½ to ¾ cup Plain Full Fat Yogurt or Greek Yogurt
- 1 tsp (or more to taste) of dried dill weed
- Sprinkle of salt and pepper to taste
- 1 small clove of garlic
- 6 TBSP olive oil
- 2 TBSP parmesan
Instructions
1. Put yogurt, garlic and spices in a blender or food processor and blend until smooth.
2. Very slowly, add the oil so that it emulsifies.
3. Use immediately, or store up to 1 week in the fridge
What tricks do you use to get your kids to acquire tastes for healthy fare?
February 21, 2017
Get Your Kids To Eat: Celery
Ever heard of phytonutrients? They are what makes celery stand out among other raw greens. Phytonutrients are an antioxidant that help prevent damage done to body fat and blood vessel walls. This may not sound important, but to put it in common terms blood vessel damage leads to many of the diseases we see today. Be sure to use strong fruit to balance out the potent flavor of the celery stalks and/or leaves.

Some love it, some can’t stand it.

Our family discovered that if you de-string celery, many kids will come around. Its that gag reflex with a celery string hits the back of your throat that causes the aversion to celery.

De-stringing celery turns into a game which makes eating food a bit more fun. Here is how to de-string your celery:
- A simple pop and pull technique.
- Snap the top portion of the celery stalk.
- Take the cut piece and gently peel the strings away from the celery rib. As you pull the strings, it will release down the whole rib of celery.
If you do not get all of the strings with the first pull, take a knife and gently lift a string from the end. Once you get an end sticking up, you can pull that string all the way down the rib of celery.

There you have it – string-free celery for the whole family to enjoy!
February 20, 2017
Get Your Kids To Eat: Cilantro
Most fast food is dipped, cooked, and lathered in all sorts of unhealthy things that cause high blood sugar and cholesterol, but not this “fast food.” One of the remedies for lowering blood sugar and cholesterol is cilantro, and its fast and easy to add to your daily smoothie! Try it with lime juice and other tropical treats.

Here is how our family sneaks cilantro into SMOOTHIES.

GREEN SMOOTHIE WITH CILANTRO:
1. 3 ice cubes.
2. 1 fresh or frozen medium banana.
3. 1/2 cup cilantro.
4. Juice of 1/2 lime.
5. 1/2 tablespoon coconut oil.
6. A dash of Celtic sea salt or other high quality salt.
7. A little honey, maple syrup, or stevia to sweeten (optional)
We also love in our SALSA. Throw all the ingredients into a food processor and pulse a couple times.

HOMEMADE SALSA:
- 6 tomatoes of varying sizes, chopped
- 4 small jalapeno peppers* (leave the seeds in for an extra kick)
- ½ onion
- ¼-1/2 cup fresh cilantro
- 3 garlic cloves
- 1½ to 2 teaspoons ground cumin
- 1 teaspoon sea salt
- 2 tablespoons lemon juice (about ½ lemon, juiced)
And, we love it even on our salads.

FRESH GREENS SALAD WITH HERBS:
- ½ head green cabbage
- ¾ c. thinly sliced white onion
- ½ c. fresh cilantro
- ¼ c. vegetable oil
- 3 tbsp. fresh lime juice
- 1 tbsp. apple cider vinegar
- 2 tsp. Freshly ground pepper
How do you help your kids acquire the test for healthy foods?
February 19, 2017
Get Your Kids To Eat: Romaine
Romaine lettuce is a nutrient rich leafy green that is good for your heart and low in calories. The vitamin C and beta-carotene content help to lower cholesterol and prevent build up on artery walls, which reduces the risk of heart attack. Being low in calories also helps you lose weight while keeping you full.

Seems easy. But not the easy stuff isn’t always so easy.

We tend to “hide this lettuce in:
- A mixed green salad
- Upon the hamburger
- Dipped into our favorite ranch
- Tucked into a taco
What do you do to help your children ‘acquire a taste’ for healthy foods ?
February 18, 2017
Get your Kids to Eat: Cabbage
Cabbage is yet another example of a cancer fighting leafy green. One thing that may help to separate it from the pack is its popularity in home gardens and fresh markets, which makes them easy to find. It also has a hint of sweetness to go with those yummy, summer smoothies filled with berries.

We use cabbage as a base for our salads.

Slice cabbage thinly (like you are making coleslaw)

Add Carrot Shreds
sweet red onion

Mix ins:

sunflower seeds, pumpkin seeds, dried cranberries (great for color and a bit of sweetness), sesame seeds

Create a yummy citrus salad dressing:
1. 1 small shallot, finely chopped.
2. ¾ cup olive oil.
3. ¼ cup Champagne vinegar or white wine vinegar.
4. 3 tablespoons fresh lemon juice.
5. 2 tablespoons fresh orange juice.
6. ¼ teaspoon finely grated lemon zest.
7. Kosher salt and freshly ground black pepper.
Add dressing just before serving and Enjoy All Year Round.
February 15, 2017
Cleaning Green Smoothie
Kidneys eliminate about 2 liters of waste material from the blood. Numerous diseases come as a result of too much toxins in the kidneys. We enter the majority of toxins through food and drinks, and we have listed some of the most dangerous enemies:
- — animal protein
- — salt
- — genetically modified food
- — artificial sweeteners
- — carbonated drinks
- — caffeine
- — cigarettes
- — dairy products
To help combat the enormous work that our kidneys do for us every day, this breakfast smoothie can be a healing refresh every morning.

BREAKFAST SMOOTHIE RECIPE:

Combine in a blender:
- 2 cups unsweetened almond milk
- 2 cups baby spinach
- 1 1/2 cups frozen blueberries
- 1 frozen banana
- 1/4 cup superfood greens
- 1 teaspoon spirulina
- 1 cup ice
Blend until smooth. Serve immediately. Makes 3 servings.
February 15, 2017
Eat Up those Valentine’s DARK Chocolates – They Are Good For You!
Dark chocolate is loaded with nutrients that can positively affect your health.

Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.

Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.

1. Dark Chocolate is Very Nutritious

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.

It contains a decent amount of soluble fiber and is loaded with minerals.

A 100 gram bar of dark chocolate with 70-85% cocoa contains (1):

11 grams of fiber.

67% of the RDA for Iron.

58% of the RDA for Magnesium.

89% of the RDA for Copper.

98% of the RDA for Manganese.

It also has plenty of potassium, phosphorus, zinc and selenium.

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily.
All these nutrients also come with 600 calories and moderate amounts of sugar.

For this reason, dark chocolate is best consumed in moderation.

2. Dark Chocolate is a Powerful Source of Antioxidants

It is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others.

One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries (2).

Bottom Line: Cocoa and dark chocolate have a wide variety of powerful antioxidants, way more than most other foods.

3. Dark Chocolate May Improve Blood Flow and Lower Blood Pressure

The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce Nitric Oxide (NO), which is a gas (3).

One of the functions of NO is to send signals to the arteries to relax, which lowers resistance to blood flow and therefore reduces blood pressure.

There are many controlled trials showing that cocoa and dark chocolate can improve blood flow and lower blood pressure, but the effects are usually mild (4, 5, 6, 7).

However, there is also one study in people with elevated blood pressure that showed no effect, so take all this with a grain of salt (8).

Bottom Line: The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.

4. Dark Chocolate Raises HDL and Protects LDL Against Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease.

It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage (10, 11, 12).

Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes (13, 14).

Bottom Line: Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

5. Dark Chocolate May Lower The Risk of Cardiovascular Disease

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL.

In the long term, this should cause much less cholesterol to lodge in the arteries and we should see a lower risk of heart disease over the long term.

It turns out that we have several long-term observational studies that show a fairly drastic improvement.

In a study of 470 elderly men, cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15 year period (15).

Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect (16).

Yet another study showed that chocolate 5+ times per week lowered the risk of cardiovascular disease by 57% (17).

Of course, these 3 studies are so-called observational studies that can not prove that it was the chocolate that caused the reduction in risk.

However, given that we have a biological mechanism (lower blood pressure and oxidized LDL) then I find it plausible that regular consumption of dark chocolate can in fact reduce the risk of heart disease.

Bottom Line: Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.

6. Dark Chocolate May Protect Your Skin Against The Sun

The bioactive compounds in dark chocolate may also be great for your skin.

The flavonols can protect against sun-induced damage, improve blood flow to the skin and increase skin density and hydration (19).

The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin, 24 hours after exposure.

In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks (20).

Bottom Line: Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage.

7. Dark Chocolate May Improve Brain Function

The good news isn’t over yet. Dark chocolate may also improve the function of the brain.

One study of healthy volunteers showed that 5 days of consuming high-flavanol cocoa improved blood flow to the brain (21).

Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It also improves verbal fluency and several risk factors for disease (22).

Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term (23).

Take Home Message

There is considerable evidence that cocoa can provide powerful health benefits, being especially protective against cardiovascular disease.

But of course, this doesn’t mean people should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat on. Maybe have a square or two after dinner and try to really savor them.

Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.

There are of course other benefits to chocolate that I have not mentioned… such as the awesome taste.
This article originally appeared at: https://authoritynutrition.com/7-health-benefits-dark-chocolate/.

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February 13, 2017
Get Your Kids to Eat: Kale

Kale

If you like spinach then you will like kale. They are both known for their wide variety of nutrients, mild taste, and availability in your local markets. The best part is that they are from different families, which will make rotating a breeze. Having any kind of health issue? Kale will probably help, though they are especially talented at fighting cancer.

If its good for them you want them to eat it. . .but, how!?

We take our fresh kale strip it from the stalk, douse it in avocado oil with a generous sprinkle of pink salt and a dash of garlic salt and stick them in an oven for about an hour at 250 degrees.

KALE CHIPS!

Crunchy. Salty. Good food snacking.

February 13, 2017