Do you ever feel like this? I do. I just thought I'd share that this is why I haven't written recently.
Three months is a long time to take a break from blogging and I'm not sure when I'll be back. I just thought I'd check in...I intend to keep writing, but sometimes a mama just needs to be a mama. More importantly, a wife with a Titus chapter 2 focus.
No apology.
May the Lord bless you today.
Shalom,
Loretta
Thursday, June 30, 2011
Wednesday, March 30, 2011
More Green Smoothie Ideas & Tips
Since I wrote about making green smoothies in Africa, it's been almost 3 years now. I thought that it was time for an update on how I make them here in the states. I've also attended an event where Victoria Boutenko appeared and saw first hand how she makes her smoothies.
Greens:
Use a different type every day, preferably organic. Spring mix, spinach, romaine, collards, kale, parsley, etc. I use 5 to 6 ounces per batch, which makes about 2 quarts. I put the greens in first in the blender and yes, it will look like a lot. It will get smaller when you add some water and blend a little, then you can add fruit and other ingredients. I absolutely love parsley as the greens in smoothies and I didn't even think I liked parsley! Try mint for part of the greens.
Liquid:
Water is my standard, adding about 1-2 cups, depending on how juicy the fruit is. This depends on how thick or thin you want it. I also add a few tablespoons of fresh lemon juice, either freshly made or in small frozen cubes I make when I juice a bunch of lemons at once. Coconut water from a fresh young coconut is fantastic and considered the best way to replace electrolytes that nature can offer.
Fruit portion...
Bananas:
Save money when buying bananas when they are reduced. Take home, peel, then freeze (make sure they don't touch each other) on a baking sheet, if you have many of them. After I peel them, I cut them into thirds, so they freeze faster and are smaller for my blender to break down easier. You do not need to use bananas at all or you can use less. It gives the smoothie a creamy texture and sweetness, but these qualities can be obtained other ways.
Apples:
I add 1 or 2 apples to stretch my other more expensive fruit. I always use organic. I add seeds and all, cutting out only the stem and blossom end.
Other fruit:
Put in what fruit you like. It helps to have something sweet combined with berries to make up for their not-so-sweet taste. I don't usually add any citrus (other than lemon juice), but when I make an exception, I always peel with a knife only the outer colored part, leaving the white on (bioflavanoids). Pineapple cores can go right in with the pineapple if you have a good blender.
Sweeteners:
You may not need to add anything since you have fruit in the smoothie. But sometimes you may feel it's not sweet enough. If I don't have room to add much bulk, I might add a tiny bit of stevia (doesn't spike blood sugar), remembering a little goes a long way. If I have some room, dates might go in to sweeten, unless fresh fruit would do. When I can, I try to use fresh or frozen fruit instead of dried fruit because I want more water and less concentrated sweet.
Optional veggies:
Cucumber, celery, sweet bell pepper...in other words, mild, but juicy veggies can work here. I don't add too much of any of these since it may be hard to get the right sweetness I want. Also, don't add starchy veggies (carrots, peas, corn) as this will slow the digestive process down. Stick with those things that combine well with fruit and greens. Avocados work well and especially so if you don't use any bananas and still want it "creamy."
Other optional additions:
I realize some would not add in these other items, because it can slow the process of digestion down some. I feel that now and then it is a good idea to "supplement" this way. For children in the house not used to these things, it can be a way to get them into their bodies in agreeable ways (works for the greens!). I have added in (about 2 at one time) the following: 1 tablespoon chia seeds or 2 tablepspoons flax seeds (good for creamy texture), 3 tablespoons hemp hearts (great protein and good fats), 1 tablespoon whole leaf aloe vera juice (good digestive), 1-2 teaspoons fresh ginger (gives a great flavor, not hot this way and great to help digest), and/or carob powder as desired (gives it a chocolate-y flavor).
Remember that with smoothies you adjust amounts as desired. The point is to get the greens in and the more the better. Fruit helps to make it palatable. The liquid is to make it blend. Have some fruit frozen in small pieces to give it a cold temperature or you can add some ice in with the liquid.
It helps to have a powerful blender to blend some of these things. I love my Vitamix. It gets a workout everyday. Now if only my workouts were as often!
Greens:
Use a different type every day, preferably organic. Spring mix, spinach, romaine, collards, kale, parsley, etc. I use 5 to 6 ounces per batch, which makes about 2 quarts. I put the greens in first in the blender and yes, it will look like a lot. It will get smaller when you add some water and blend a little, then you can add fruit and other ingredients. I absolutely love parsley as the greens in smoothies and I didn't even think I liked parsley! Try mint for part of the greens.
Liquid:
Water is my standard, adding about 1-2 cups, depending on how juicy the fruit is. This depends on how thick or thin you want it. I also add a few tablespoons of fresh lemon juice, either freshly made or in small frozen cubes I make when I juice a bunch of lemons at once. Coconut water from a fresh young coconut is fantastic and considered the best way to replace electrolytes that nature can offer.
Fruit portion...
Bananas:
Save money when buying bananas when they are reduced. Take home, peel, then freeze (make sure they don't touch each other) on a baking sheet, if you have many of them. After I peel them, I cut them into thirds, so they freeze faster and are smaller for my blender to break down easier. You do not need to use bananas at all or you can use less. It gives the smoothie a creamy texture and sweetness, but these qualities can be obtained other ways.
Apples:
I add 1 or 2 apples to stretch my other more expensive fruit. I always use organic. I add seeds and all, cutting out only the stem and blossom end.
Other fruit:
Put in what fruit you like. It helps to have something sweet combined with berries to make up for their not-so-sweet taste. I don't usually add any citrus (other than lemon juice), but when I make an exception, I always peel with a knife only the outer colored part, leaving the white on (bioflavanoids). Pineapple cores can go right in with the pineapple if you have a good blender.
Sweeteners:
You may not need to add anything since you have fruit in the smoothie. But sometimes you may feel it's not sweet enough. If I don't have room to add much bulk, I might add a tiny bit of stevia (doesn't spike blood sugar), remembering a little goes a long way. If I have some room, dates might go in to sweeten, unless fresh fruit would do. When I can, I try to use fresh or frozen fruit instead of dried fruit because I want more water and less concentrated sweet.
Optional veggies:
Cucumber, celery, sweet bell pepper...in other words, mild, but juicy veggies can work here. I don't add too much of any of these since it may be hard to get the right sweetness I want. Also, don't add starchy veggies (carrots, peas, corn) as this will slow the digestive process down. Stick with those things that combine well with fruit and greens. Avocados work well and especially so if you don't use any bananas and still want it "creamy."
Other optional additions:
I realize some would not add in these other items, because it can slow the process of digestion down some. I feel that now and then it is a good idea to "supplement" this way. For children in the house not used to these things, it can be a way to get them into their bodies in agreeable ways (works for the greens!). I have added in (about 2 at one time) the following: 1 tablespoon chia seeds or 2 tablepspoons flax seeds (good for creamy texture), 3 tablespoons hemp hearts (great protein and good fats), 1 tablespoon whole leaf aloe vera juice (good digestive), 1-2 teaspoons fresh ginger (gives a great flavor, not hot this way and great to help digest), and/or carob powder as desired (gives it a chocolate-y flavor).
Remember that with smoothies you adjust amounts as desired. The point is to get the greens in and the more the better. Fruit helps to make it palatable. The liquid is to make it blend. Have some fruit frozen in small pieces to give it a cold temperature or you can add some ice in with the liquid.
It helps to have a powerful blender to blend some of these things. I love my Vitamix. It gets a workout everyday. Now if only my workouts were as often!
Saturday, March 19, 2011
Miso Soup
Sometimes when I want something light and warm I think of miso soup. Since I don't use bouillon, but I like brothy type soups, this hits the spot. Remember that for each serving, you'll need to multiply accordingly (ex: 4 servings for 4 people = 4 times recipe).
Wakame is a sea vegetable sold in dried form. Scallions are also called green onions. Try adding any or all of the following: finely shredded carrots, minced celery, finely sliced cabbage, or sliced shiitake mushrooms. I skip the tofu. I tend to use more water than called for and may soak the wakame in another bowl. Children love to watch it "bloom."
I like the American Miso Company Miso Master brand of miso. They use only organic ingredients. I usually have one dark (saltier) and one light (sweeter) in my fridge. When I made this soup I used the red miso. This is their recipe from the insert inside the container. Look around on their website for more recipes that use miso, sea vegetables, and other Japanese items.
Miso Soup
For each serving, simmer:
1/2 teaspoon chopped scallion
1/2 teaspoon wakame
several pieces of cubed tofu
1 cup water or stock
Dissolve in another bowl:
2 teaspoons miso in small amount of water
Remove soup from heat and add in the miso. Do not boil miso.
Enjoy.
Wakame is a sea vegetable sold in dried form. Scallions are also called green onions. Try adding any or all of the following: finely shredded carrots, minced celery, finely sliced cabbage, or sliced shiitake mushrooms. I skip the tofu. I tend to use more water than called for and may soak the wakame in another bowl. Children love to watch it "bloom."
I like the American Miso Company Miso Master brand of miso. They use only organic ingredients. I usually have one dark (saltier) and one light (sweeter) in my fridge. When I made this soup I used the red miso. This is their recipe from the insert inside the container. Look around on their website for more recipes that use miso, sea vegetables, and other Japanese items.
Miso Soup
For each serving, simmer:
1/2 teaspoon chopped scallion
1/2 teaspoon wakame
several pieces of cubed tofu
1 cup water or stock
Dissolve in another bowl:
2 teaspoons miso in small amount of water
Remove soup from heat and add in the miso. Do not boil miso.
Enjoy.
Monday, February 14, 2011
Thoughts about Money and Food
I am still on a journey. A journey to get to where I'm going. Some people may read this blog and other blogs and think that we have it all together. Fact is, we are really on the road just like you are. We've just written about our experience so far. That's it...it is our experience, epiphanies, memories, aha! moments, and advice we might have for others coming along behind us.
I know that the following post is long, but I didn't want to break it up into more posts. I hope you'll read it through and comment.
Recently a friendly neighbor asked where we shop for food. Knowing our "special" diet, I think she wondered about the healthy food we try to eat and where to obtain the like. My answer was a long one, as it isn't one specific place. Rather it's a few places, depending on where I may be or what I need. To say that, seems logical, however we do not shop at only "health food" type places or only farmer's markets.
As I've stated on the blog before, we do consider the cost and live on less than we make. Eating on a budget seems to be all the buzz lately as people claim the economy has changed their financial outlook.
I've written about some specific people who have had impact for me in this particular area. These things have really shaped how we go about our journey. One thing that I have realized is that there is not one single solution for everyone. No magic bullet.
I have come up with what works for me at this time. It may change, and, by the way, it has many times over and over....I think they call it growing, progressing, and generally moving towards a goal.
Years ago, I thought that if I just cut out certain things that I would be finally eating right. For example: no bleached white flour, no white rice, no white sugar, no white hydrogenated shortening, no white table salt. I substituted those with unbleached flour, brown rice, turbinado ("raw") sugar, butter (in my non-vegan days), and sea salt. And in my pre-vegetarian days: no pork products, no non-fish seafood, no lard, or not use lots of red meat or dairy. Instead I would eat more chicken and fish, and cut down on red meat and use "better" forms of dairy.
All these are a good step forward I may agree, however it may seem to some people that if it stops there, they are set for life. There is so much more to life than what we eat. To say that may make you think that what we eat is not important. That couldn't be further from the truth. What we eat makes our body into what it is.
If you eat "nutritionally poor" food, you will have a body that has to figure out how to come up with the building blocks for your muscles, bones, blood, organs, glands, arteries, veins, and so on. If you eat "nutritionally dense" foods (have a high percentage of vitamins, minerals, anti-oxidants, and other nutrients), then your body will have what it needs to renew your body's building blocks like it should.
To eat what you want with no regard for nutrition and then take a few supplements to cover your bases isn't what I mean either. That approach does nothing to help you or your pocketbook. Our "SAD" ("Standard American Diet") food is not helping.
Have you noticed prominent fast food restaurants have been introducing more and more "healthy" foods to their menus lately. In an effort to save their reputation for inadequate nutrition (and maybe more so to cater to those that simply choose not to eat their food, so they still make money) they have changed things. I am always glad for more choices. Glad that I can still choose to eat at home, thank you.
I enjoy good food. I don't know anyone that doesn't. It is true that you need food to live, but one must not live to eat. There's a saying that if something tastes so good, you say "it is to die for". In health food circles, they may say instead, "it is to live for". The difference being, of course, that the food can taste good and be good for you.
To go back to my list of foods (above) I should do without, I now think about many things when I consider what to buy. I may choose whole (sometimes sprouted) grains, fresh & dried fruits and raw honey to sweeten, use avocados, nuts and seeds to get my fats, and use herbs and spices to flavor my food. In the animal products department, we have decided to go "whole hog" =) and cut it out altogether. And you know what? I don't miss it. I find that we eat many more vegetables than we used to and more whole fruits and I've introduced more nuts and seeds than we ate before. And I can't go further without mentioning that raw foods have become really prominent in our diet. When we do have cooked foods, I try to make sure that they are still full of nutrition and things I and my family need to build good healthy bodies.
My taste buds have changed. My "pinch your pennies" attitude about things doesn't always apply to food anymore. I can still buy dried beans from a discount store and know it's helping to save money and buy nutrition at the same time. I may look for organic whole grain pasta and organic dried fruit. It's amazing when you look, what you find in any store that can help you save money and still get the nutrients you need. But remember that apple may seem expensive compared to the candy bar, but we all know which one is the better buy nutritionally.
I just made a raw birthday cake for my husband that I know he'll love and I had a lovely little four year old help me. This was also the cake she requested for her fourth birthday last year. And we call it raw cake. Imagine that.
There are so many things you can do "one better" than you did before. Keep moving on the journey and you'll never get tired of the many ways to eat better and enjoy it. I have learned so much about food, but I haven't "arrived" by any stretch of the imagination. What I've learned has worked for me. I'm glad to share it with you.
When it comes to saving money on food expenses, please don't shortchange your family's health. Save in other areas so that you can afford the apple instead of the candy bar. Start a garden, or like we are planning, garden where you can (thanks, Katie!). You may find more "gold" than you planned when you dig into that dirt.
I write mostly to give you food for thought so that you never stop learning. Learn something new everyday. You won't be disappointed.
I know that the following post is long, but I didn't want to break it up into more posts. I hope you'll read it through and comment.
Recently a friendly neighbor asked where we shop for food. Knowing our "special" diet, I think she wondered about the healthy food we try to eat and where to obtain the like. My answer was a long one, as it isn't one specific place. Rather it's a few places, depending on where I may be or what I need. To say that, seems logical, however we do not shop at only "health food" type places or only farmer's markets.
As I've stated on the blog before, we do consider the cost and live on less than we make. Eating on a budget seems to be all the buzz lately as people claim the economy has changed their financial outlook.
I've written about some specific people who have had impact for me in this particular area. These things have really shaped how we go about our journey. One thing that I have realized is that there is not one single solution for everyone. No magic bullet.
I have come up with what works for me at this time. It may change, and, by the way, it has many times over and over....I think they call it growing, progressing, and generally moving towards a goal.
Years ago, I thought that if I just cut out certain things that I would be finally eating right. For example: no bleached white flour, no white rice, no white sugar, no white hydrogenated shortening, no white table salt. I substituted those with unbleached flour, brown rice, turbinado ("raw") sugar, butter (in my non-vegan days), and sea salt. And in my pre-vegetarian days: no pork products, no non-fish seafood, no lard, or not use lots of red meat or dairy. Instead I would eat more chicken and fish, and cut down on red meat and use "better" forms of dairy.
All these are a good step forward I may agree, however it may seem to some people that if it stops there, they are set for life. There is so much more to life than what we eat. To say that may make you think that what we eat is not important. That couldn't be further from the truth. What we eat makes our body into what it is.
If you eat "nutritionally poor" food, you will have a body that has to figure out how to come up with the building blocks for your muscles, bones, blood, organs, glands, arteries, veins, and so on. If you eat "nutritionally dense" foods (have a high percentage of vitamins, minerals, anti-oxidants, and other nutrients), then your body will have what it needs to renew your body's building blocks like it should.
To eat what you want with no regard for nutrition and then take a few supplements to cover your bases isn't what I mean either. That approach does nothing to help you or your pocketbook. Our "SAD" ("Standard American Diet") food is not helping.
Have you noticed prominent fast food restaurants have been introducing more and more "healthy" foods to their menus lately. In an effort to save their reputation for inadequate nutrition (and maybe more so to cater to those that simply choose not to eat their food, so they still make money) they have changed things. I am always glad for more choices. Glad that I can still choose to eat at home, thank you.
I enjoy good food. I don't know anyone that doesn't. It is true that you need food to live, but one must not live to eat. There's a saying that if something tastes so good, you say "it is to die for". In health food circles, they may say instead, "it is to live for". The difference being, of course, that the food can taste good and be good for you.
To go back to my list of foods (above) I should do without, I now think about many things when I consider what to buy. I may choose whole (sometimes sprouted) grains, fresh & dried fruits and raw honey to sweeten, use avocados, nuts and seeds to get my fats, and use herbs and spices to flavor my food. In the animal products department, we have decided to go "whole hog" =) and cut it out altogether. And you know what? I don't miss it. I find that we eat many more vegetables than we used to and more whole fruits and I've introduced more nuts and seeds than we ate before. And I can't go further without mentioning that raw foods have become really prominent in our diet. When we do have cooked foods, I try to make sure that they are still full of nutrition and things I and my family need to build good healthy bodies.
My taste buds have changed. My "pinch your pennies" attitude about things doesn't always apply to food anymore. I can still buy dried beans from a discount store and know it's helping to save money and buy nutrition at the same time. I may look for organic whole grain pasta and organic dried fruit. It's amazing when you look, what you find in any store that can help you save money and still get the nutrients you need. But remember that apple may seem expensive compared to the candy bar, but we all know which one is the better buy nutritionally.
I just made a raw birthday cake for my husband that I know he'll love and I had a lovely little four year old help me. This was also the cake she requested for her fourth birthday last year. And we call it raw cake. Imagine that.
There are so many things you can do "one better" than you did before. Keep moving on the journey and you'll never get tired of the many ways to eat better and enjoy it. I have learned so much about food, but I haven't "arrived" by any stretch of the imagination. What I've learned has worked for me. I'm glad to share it with you.
When it comes to saving money on food expenses, please don't shortchange your family's health. Save in other areas so that you can afford the apple instead of the candy bar. Start a garden, or like we are planning, garden where you can (thanks, Katie!). You may find more "gold" than you planned when you dig into that dirt.
I write mostly to give you food for thought so that you never stop learning. Learn something new everyday. You won't be disappointed.
Sunday, January 16, 2011
Blue Vinyl Documentary
Every now and again we watch a DVD from the local library for something different. Enter "Blue Vinyl", a documentary that says on the cover, "toxic comedy." Hmmm...interesting.
It turns out to be an expose about the the polyvinyl chloride (PVC) industry. It was very informative and served to solidify my desire to build our own home one day.
Filmmaker Judith Helfand co-directs with Daniel B. Gold in this Sundance award-winning film. They do a great job at giving us the story in a sort of comic relief way. They bring out such irony in the way they present their findings. Judith especially because this involves her own parent's decision about residing their house. We walk through it with them over the course of a few years time.
Of particular interest to us was the piece about Habitat for Humanity, since we were once volunteers with Habitat. Suffice it to say, this is one of those must see documentaries that I come across and would recommend to anyone. Period. Very interesting indeed.
Check it out on their website, My House Is Your House.Org.
It turns out to be an expose about the the polyvinyl chloride (PVC) industry. It was very informative and served to solidify my desire to build our own home one day.
Filmmaker Judith Helfand co-directs with Daniel B. Gold in this Sundance award-winning film. They do a great job at giving us the story in a sort of comic relief way. They bring out such irony in the way they present their findings. Judith especially because this involves her own parent's decision about residing their house. We walk through it with them over the course of a few years time.
Of particular interest to us was the piece about Habitat for Humanity, since we were once volunteers with Habitat. Suffice it to say, this is one of those must see documentaries that I come across and would recommend to anyone. Period. Very interesting indeed.
Check it out on their website, My House Is Your House.Org.
Tuesday, December 7, 2010
Simple & Quick Pizza Crust
I use this recipe every time I need something quick for pizza preparation. It reminds me of a biscuit crust. This recipe makes enough for a good thick crust for a cookie sheet size pizza. If you want thin and crispy use this recipe for two sheets or make half the recipe.
We had this last night topped with marinara sauce, spinach, broccoli, garlic, onions, and sliced tomatoes, and a sprinkle of oregano. My children loved it. (See added edited note about photos.)
Simple & Quick Pizza Crust
4 cups whole wheat (or other whole grain) flour, also works with gluten-free flour!
4 teaspoons baking powder
2 teaspoons salt
1/2 cup olive oil
1 1/3 cup water
Mix all ingredients together in a bowl. Prepare your pizza pan by oiling it. I use coconut oil. You can use cornmeal to flour it if you like as well. Spread, roll out or pat into pan. When rolling, use a glass tumbler to roll right in the pan. Prick with fork. Bake at 350 degrees for about 10 minutes, without toppings (or only 5 minutes for a thin crust).
Remove from oven after pre-baking. Then add toppings as desired and bake for an additional 10 minutes or until done. Be sure to watch the thin crust to make sure it doesn't burn on the bottom.
Edited to add: the option of a gluten free crust will work with this recipe. I have now made this successfully at least three times this way. And it is still like a biscuit crust. The photo above shows the gluten-free crust dough waiting to be put on my sheet to prebake. Here it is starting the prebake.
And then of course, afterward...
So good!
Toppings in the photos: my daughter's pizza sauce, garlic, onions, 3 colors of local bell peppers, a kale and spinach chopped mix, and my favorite - Kalamata olives!
We had this last night topped with marinara sauce, spinach, broccoli, garlic, onions, and sliced tomatoes, and a sprinkle of oregano. My children loved it. (See added edited note about photos.)
Simple & Quick Pizza Crust
4 cups whole wheat (or other whole grain) flour, also works with gluten-free flour!
4 teaspoons baking powder
2 teaspoons salt
1/2 cup olive oil
1 1/3 cup water
Mix all ingredients together in a bowl. Prepare your pizza pan by oiling it. I use coconut oil. You can use cornmeal to flour it if you like as well. Spread, roll out or pat into pan. When rolling, use a glass tumbler to roll right in the pan. Prick with fork. Bake at 350 degrees for about 10 minutes, without toppings (or only 5 minutes for a thin crust).
Remove from oven after pre-baking. Then add toppings as desired and bake for an additional 10 minutes or until done. Be sure to watch the thin crust to make sure it doesn't burn on the bottom.
Edited to add: the option of a gluten free crust will work with this recipe. I have now made this successfully at least three times this way. And it is still like a biscuit crust. The photo above shows the gluten-free crust dough waiting to be put on my sheet to prebake. Here it is starting the prebake.
Toppings in the photos: my daughter's pizza sauce, garlic, onions, 3 colors of local bell peppers, a kale and spinach chopped mix, and my favorite - Kalamata olives!
Thursday, November 25, 2010
Blog Remodel
It's time for a little cleanup and reorganizing on Vegan Footprints. It will happen over time, so pardon the "dust." It will have a fresh new look and be even easier to find what you need.
I've recently looked at my original focus for this blog and feel that although I have written about those things, I want to take a different direction now. I've been writing this blog for two years and I've gotten a better feel for what I want to focus on.
The recipes will stay! That is the main subject of this blog and I continue to look for more healthy vegan recipes. I am looking for more raw recipes and ideas to include, so look for more of those forth coming.
I will still include ideas that I think would interest others. You will notice links on the side that will take you to other websites that I've learned from. With all internet viewing, please take cautions when needed. People are writing from their perspective only. I write from mine.
My love for vegan food will still be a focus here. As a courtesy, I wanted to let you know things will look different and there will be some "cleaning up." Some things may not be available anymore, but all recipes will stay.
Thanks for your interest in the Vegan Footprints blog. Keep reading! =)
I've recently looked at my original focus for this blog and feel that although I have written about those things, I want to take a different direction now. I've been writing this blog for two years and I've gotten a better feel for what I want to focus on.
The recipes will stay! That is the main subject of this blog and I continue to look for more healthy vegan recipes. I am looking for more raw recipes and ideas to include, so look for more of those forth coming.
I will still include ideas that I think would interest others. You will notice links on the side that will take you to other websites that I've learned from. With all internet viewing, please take cautions when needed. People are writing from their perspective only. I write from mine.
My love for vegan food will still be a focus here. As a courtesy, I wanted to let you know things will look different and there will be some "cleaning up." Some things may not be available anymore, but all recipes will stay.
Thanks for your interest in the Vegan Footprints blog. Keep reading! =)
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