Make Healthier Choices

Helping people Make Healthier Choices about real-food choices for optimal heath.

Archives for October 2015

Congratulations to Lisa Weidknecht!

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Congratulations, Lisa Weidknecht, for winning this great prize pack!

Sorry, this sweepstakes is now closed.

Essential Oil Prize Pack – Retail Value $121. Includes: The Best Ultrasonic Humidifier with Essential Oil Diffuser from Mist Essentials, Améo 15 ml Lemon 100% Pure Essential Oil, Améo 15 ml Peppermint 100% Pure Essential Oil, Améo True Lavender 100% Pure Essential Oil, Améo Fractionated Coconut Oil with pump, 1/2 Ounce Amber Mister Bottle, 2 Ounce Amber Mister Bottle, 8 Ounce Amber Mister Bottle, and Améo Recipe Labels.

 

Essential Oil Prize Pack

 

How to Correctly Cook Quinoa

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Quinoa Recipe Renegade

If you found this page by searching, “How to Cook Quinoa,” you might already know that it’s a nutritious seed often mistakenly referred to as a ‘grain.’ (We wouldn’t say a sunflower seed is a flower, right?) Quinoa is high in protein and its nutritional profile is similar to a grain.

Rinse and Soak

If you don’t want to complain about the taste of quinoa, you’ll want to rinse and soak it before cooking to remove both phytic acid and bitterness. Phytic acid, known as an anti-nutrient, interferes with absorption of some important nutrients. At the same time, it might also be a good chelator for unwanted minerals. (I think the jury is still out on whether or not there is a health benefit to phytic acid.)

I usually rinse, then soak for anywhere from six to twelve hours. Never let it go more than eight hours without rinsing and I always rinse again before cooking. If there’s no time to soak it before cooking, be sure to rinse several times. Mason jars with sprouting caps work great for both soaking and rinsing. Quinoa cooks much quicker, after it’s been soaked.

We purchase food by weight, but we measure it by volume when we cook. A 12-ounce bag of quinoa seeds measures about 2 cups. Scroll down to see the picture of how one cup grows in size. You can see how it goes a long way.

This seed is a powerhouse of nutrients, including protein. It can easily replace brown rice in many recipes and is  You can see the complete nutrient profile here: USDA Nutrient Database.

If you’re not sure if this seed would be too high-carb for you, the information in this article by Dr. William Davis, author of Wheat belly, might help. Can I eat quinoa? Carb-Counting Basics

 

How to Cook Quinoa
 
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1 cup dry quinoa seeds makes 4 cups cooked quinoa.
Author:
Ingredients
Instructions
  1. Place Quinoa Seeds in a one-quart Mason jar
  2. Secure strainer cover onto top of Mason jar.
  3. Rinse seeds.
  4. Add 2 cups water to Mason jar.
  5. Soak for 8 to 12 hours (Rinse at 8 hours).
  6. Rinse again (before cooking) to remove phytic acid/bitterness.
  7. Remove water.

    TO COOK:
  8. Place seeds in pot on stove.
  9. Add enough water to cover seeds plus about ½ inch.
  10. Cover pot.
  11. Bring to boil.
  12. Simmer for approximately 10 minutes checking water level.
  13. If quinoa is not cooked after 10 minutes, remove from burner and keep covered for 5 minutes.
    (Quinoa is done when rings are visible.)
Notes
A mesh strainer can be used if you don't have a strainer cover for your Mason jar. Be sure to use a strainer with extremely small holes. If the strainer holes are not small enough, the seeds will slip right through. Do NOT use a colander.

This is a great strainer set. It can be used for not only quinoa, but also for kefir grains and Kombucha.

One cup dry quinoa seeds equals 4 cups cooked.
One cup dry equals 4 cups cooked.

 

Pizza

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Pizza by Recipe Renegade
Click on picture to go back to Pizza Dough.

Okay, I admit pepperoni isn’t exactly the healthiest food around, but it might be my favorite pizza topping. Honestly, pizza isn’t necessarily the healthiest choice either. Homemade and with healthier ingredients it can, at least, be eaten with less guilt. Who doesn’t love pizza, right?

Pizza
 
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Author:
Ingredients
Instructions
  1. Preheat oven to 425°
  2. Oil pan for Pizza Dough.
  3. Make Pizza Dough and put into pan as instructed.
  4. In medium-size bowl, mix together: diced tomatoes, tomato paste, Italian seasoning, evaporated cane juice, black pepper, garlic powder, onion powder, and Himalayan salt (if using salt) in a bowl.
  5. Evenly spread sauce onto top of pizza dough.
  6. Evenly sprinkle cheddar and mozarella cheeses on top of pizza.
  7. Add toppings of your choice.
  8. Bake at 425° for 25 minutes.
Notes
Do NOT use Himalayan Salt if tomatoes are salted!

This is my favorite kitchen cleaner. I use it, diluted, for my vegetables:

Pizza Dough

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Dough in pan Recipe Renegade
Click on picture for recipe that turns this dough into PIZZA.

This pizza dough recipe is easy to make using a food processor.  Jovial’s Einkorn wheat contains a small amount of gluten, is our only wheat that’s not been hybridized and it is NOT sprayed with glyphosate (the active ingredient in Roundup).

Secrets to the best pizza dough: Use high-quality, all-purpose, glyphosate-free wheat flour and do NOT let the dough rise before baking.

Pizza Dough
 
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This dough uses an ancient wheat that contains gluten.
Author:
Ingredients
Instructions
  1. With knife blade in food processor bowl, add flour, evaporated cane juice, salt and yeast.
  2. Process for 10 seconds.
  3. Add soft butter.
  4. Process for 20 seconds.
  5. With food processor running, slowly add enough water to form a ball.
  6. Remove dough from processor and place on 17" x 12" jelly pan or pizza pan.
  7. Thoroughly coat hands with olive oil.
  8. Use oiled hands to evenly press dough onto pizza pan. (It will seem like there isn't enough dough, but there is.)

  9. Turn into PIZZA by topping with your favorite sauce, cheese and toppings.
  10. Bake at 425 ° for 25 minutes.
Notes
*1 Packet Active Dry Yeast may be substituted. If using Active Dry Yeast, subtract ¼ cup warm water from the 1 cup measurement and use to active yeast. Add at the same time as the rest of the water.

 

 

 

 

 

Make sure you use glyphosate-free flour made from wheat that has NOT been hybridized, if you want the best health benefit . I use Jovial’s Einkorn Organic Flour. In fact, it says right on their package, “NATURE’S ORIGINAL WHEAT & the only one never hybridized.” I hope you’ve had a chance to read Are You Still Eating Wheat?

Tom’s Red Pepper Hummus

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Tom's Red Pepper Hummus
Tom’s Red Pepper Hummus

I have not yet found a store-bought hummus I can eat. Unfortunately, I can always taste the preservatives. I know, that’s probably a bit odd, but it might be a good thing.

This hummus is quick and easy to make. Everything goes into a food processor, except the red-pepper garnish. Give it a spin and you’re done!

Tom's Red Pepper Hummus
 
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An exceptionally easy hummus to make.
Author:
Ingredients
Instructions
  1. Drain and thoroughly rinse Chick Peas (Garbanzo Beans).
  2. With knife blade in bowl place all ingredients, excluding one roasted red pepper, into food processor. (If using cumin and Jalapeno, add now.)
  3. Process until completely mixed.
  4. Remove from processor and place in bowl.
  5. Chop remaining red pepper and stir into hummus or place on top as garnish.
Notes
Traditional hummus usually includes cumin. Since I'm not personally a fan of cumin, I've made ½ teaspoon optional. Not everyone is a fan of jalapenos and this recipe tastes delicious with or without the jalapenos.

 

 

 

 

My very first experience with Chick Peas was when someone told me about a delicious tossed salad that included Chick Peas. I think it had spinach, Chick Peas and balsamic vinegar. Beyond that, I don’t remember the recipe. I had never heard of Chick Peas (yes it was many, MANY years ago). I bought some during my next grocery-shopping excursion and tucked them safely away in my pantry for later use.

Weeks later, I finally decided to make that salad. I went to my pantry and looked and looked only to find Garbanzo Beans. those Garbanzo Beans sat in my pantry for probably months as I wondered how I could have purchased Garbanzo Beans instead of the Chick Peas I was looking so forward to adding to the salad.

When I finally cleaned out my pantry a month or two later and found the Chick Peas. As I turned around the can of Garbanzo Beans, there on the other side I found, “Chick Peas.” That is when I learned that Garbanzo Beans and Chick Peas are one and the same. Garbanzo Beans are to Chick Peas like Coriander Leaves are to Cilantro! I only learned that cilantro is the leaves of the coriander plant, when I became a gardener.