Two Healthy Breakfast Ideas

Thanks to Rainbow's birthday wishes, I now have photos for two healthy breakfast's to share with you! They both contain eggs, which I do consider healthy. (Read why here.)

The first recipe for Egg Toasters, is very simple and easy to prepare... especially if you have a large electric griddle. The second, for Breakfast Burritos, requires some more kitchen time. However, it is still a simple recipe to follow. And, it can be made ahead and popped into the toaster oven in the morning for a super quick, warm breakfast. Breakfast Burritos are great for the car too!

Egg Toasters

For Egg Toasters, start by punching holes in sliced bread with a cookie cutter. Rainbow picked heart shapes, but you can use any cookie cutter, or even an upside down glass, to make a hole in the center of each slice of bread.

Second, butter the bread and place on a griddle warmed to medium heat. I butter one side, place it on the griddle and then butter the top. Crack an egg into each hole. We break the yolks because we don't like runny eggs, but you could leave it whole if that is how your family prefers their eggs.



Once the eggs have set, flip the Egg Toasters over and grill on the other side until desired doneness.

Butter the cut-outs on both sides and grill them as well. (I had to do my hearts separately because they wouldn't fit on my griddle.)

Voila'. Breakfast is that simple! My children just love these.

Breakfast Burritos

For breakfast burritos, start by sauteing finely diced onions and peppers in several tablespoons of oil over medium heat. (Use more oil than you would normally use because you don't want the eggs to stick when you add them into the pan.) Here I used both coconut oil and butter. You might also want to use diced mushrooms, diced zucchini, or any other vegetable you'd like.

When the vegetables are soft, add beaten eggs. (Here I am making 11 burritos and so I used 14 eggs... 11 is a weird number, but I had two different brands of tortillas, one package with six and one with five.) You might also want to add some meat. Here I used preservative free bacon that I found on good sale, but we have also used leftover chicken, taco meat or even preservative free ham before.

Once the eggs are well cooked, put a generous scoop of the scrambled mixture and some cheese in each tortilla and wrap them tightly. Place on a cookie sheet. Warm in the oven until the cheese has melted, about fifteen minutes. I cover them lightly with foil so that the burritos don't get crispy.

Or, you can wrap them individually and keep them in the refrigerator to heat each morning.

Enjoy!

Pomegranate Power

We all need more antioxidants in our diets! With all the free radicals that we are exposed to in our modern world, we need all the help we can get. So what are free radicals? And what do antioxidants have to do with it? Here is a simple explanation:

"Every day, your body is exposed to free radicals, unstable molecules that can damage the cells in your body in a process often referred to as oxidative stress. Where do they come from? Everywhere. Not only does your body produce them as part of normal metabolism, there are also many external sources such as air pollution, alcohol, pesticides, sunlight, tobacco smoke, drugs and fried foods. Even our stressful lifestyles are related to excess oxidative stress. That’s where antioxidants come in. Antioxidants are scavengers that neutralize free radicals. Although your body produces its own antioxidants, they are often insufficient to protect against the total oxidative stress we all experience. In fact, scientists have already linked free radicals to many different types of diseases. Consuming a diet rich in natural antioxidants, like those that come from fruits and vegetables, may help protect against free radical damage."

I frequently talk about how important it is to eat a diet full of a wide variety of fresh fruits and vegetables. Each unique fruit and vegetable has a unique spectrum of antioxidants. So variety (and volume) are important in order to get the most antioxidant benefit.

Today I am glad to tell you about another way to boost your antioxidant intake. The generous people at Pom Wonderful recently sent me a case of their Pom Wonderful juice to sample. It is 100% pomegranate juice with absolutely no unwanted ingredients. Nothing but the good stuff. And did you know that POM Wonderful 100% Pomegranate Juice has been shown to have the highest Antioxidant Potency Index among several healthy beverages (red wine, Concord grape, blueberry, acai or cranberry juices) as measured by a composite of the four leading antioxidant capacity assays? Read the study.

For all the wonderful health benefits, pure pomegranate juice is quite tart. It's yummy, but bold. We have been adding it to our smoothies for our breakfasts. We find that its strong flavor holds up in any recipe while other fruits and yogurt tame the tart. Here is our favorite recipe:

• 2 cups of plain yogurt
• 1/2 cup Pom Wonderful 100% Pomegranate Juice
• 1-2 Tbsp. raw honey

Stir vigorously. This makes a great drink, but we have been putting it in a bowl with soaked granola for a healthy take on "cereal and milk."

Also, if you want to make a frozen pomegranate treat, put the three ingredients listed above with 2-3 frozen bananas in a blender. Blend thoroughly for a soft serve ice cream consistency.

For your health,

Our Favorite Autumn Breakfast

There is something truly wonderful about the smell of cinnamon and apples simmering on a crisp fall morning! One of my favorite signs that autumn has arrived is my children's request for their favorite fall breakfast: Apple Cinnamon Oatmeal. I love the smell warming up the house. And my kids love the taste! This dish is fabulously healthy too, so I thought I would share the recipe with you.

It is a "soaked" grain recipe. For those of you who are new readers, here is a quote from Sally Fallon to explain the soaking process.

Scientists have learned that the proteins in grains, especially gluten, are very difficult to digest. A diet high in unfermented whole gains, particularly high-gluten grains like wheat, puts an enormous strain on the whole digestive mechanism.... During the process of soaking and fermenting, gluten and other difficult to digest proteins are partially broken down into simpler components that are more readily available for absorption.

This meal is quite easy to make... it seems much simpler to me than eggs and toast, for sure. But, it does start the night before. I shared last week that as I clean up the kitchen from supper, I think ahead to the meals for the next day. At that time, I set out the oatmeal to soak, if that is what I am going to serve for breakfast.

Apple Cinnamon Oatmeal
(This recipe has served me and my four children for the past year or two, but I discovered this morning that I will have to increase it by 50% in order to accommodate Rainbow and Spiderman's growing appetites.)

• 1 1/2 cups of warm water
• 1/2 tsp. sea salt
• 3 Tbsp. plain yogurt or kefir
• 1 1/2 cups of whole, rolled oats
• another 1 1/2 cups of water
• 1/3 cup of diced dried apples
• 1/2 tsp. cinnamon
• 3 Tbsp. Sucanat, Rapadura, Maple Syrup or Raw Honey
• 1 Tbsp. freshly ground flax seed, optional
• Milk, Cream or Butter, optional

The night before, measure out 1 1/2 cups of warm water in a glass bowl. Add 3 tablespoons of plain yogurt and 1/2 teaspoon of salt. Stir to combine.

Then, add 1 1/2 cups of whole, rolled oats and stir to thoroughly mix. Cover it, but not completely airtight. You can see from this photo that I just place a bowl over my pyrex mixing cup. A little air still gets through the spout opening.

The next morning, bring and additional 1 1/2 cups of water to a boil. Add the soaked oats plus 1/3 cup of diced dried apples and 1/2 teaspoon of cinnamon. Let this simmer for five to seven minutes, stirring occasionally.

Once the oatmeal is cooked stir in 3 or more tablespoons of Sucanat (or Rapadura or Raw Honey or Maple Syrup). You can add more or less sweetener, depending on how sweet your children prefer their oatmeal. But I do suggest slowly weaning them off highly sweetened breakfast foods, if they have grown accustomed to them.

Stir it completely and serve it up!

Note: In the cookbook Nourishing Traditions, Sally Fallon recommends adding a tablespoon of freshly ground flax seed and butter or coconut oil to increase the nutritional content of her regular soaked oatmeal. The flax seed adds fiber and important fatty acids while the fat from the butter or coconut oil enables the body to more readily absorb the nutrients from the oats. You might want to try her recommendation for my Apple Cinnamon Oatmeal recipe too.

Enjoy your autumn!

A Day in the Life

The Family Meal

I am looking forward to writing this post. I have had it in my head for a while, but have been waiting for the right time. Today is the day. You see, on this Friday afternoon, after the week I've had, there is simply no way I can even begin to write something even quasi-intellectual. Today I will write about what we eat in a normal day.

Breakfasts usually consist of a combination of the following foods: smoothies, yogurt, fresh fruit, granola, eggs, toast and real milk. We also have pumpkin bread, banana bread or some kind of muffins, but not as often as the children would like. More times than not, we have smoothies with granola sprinkled in and a boiled egg on the side. I make sure to give my children protein EVERY morning. It's good for their growing bodies and their budding brains. While the children eat an egg on most days, I have a protein shake. On the weekends, I try to make special things like waffles, pancakes or omelets.

Lunch has to be simple in our house. There is so much going on in the day, we have to basically do lunch without thinking. We alternate between cheese toast or sandwiches and peanut butter sandwiches. I try to keep homemade bread on hand, but we will eat whole wheat pitas if we need to. We fill out the rest of the meal with fresh fruit and vegetables. Apples, oranges, carrots, celery, bell peppers, cucumbers, sugar snap peas... every simple fresh food. I try to keep these things washed and ready in the fridge so that Rainbow or Witzy can easily put them out for everyone. I usually make the sandwiches while I make breakfast, so often I can have one of the girls put out lunch entirely on their own, while Spiderman serenades us on the piano. If the children are unusually hungry, we have popcorn, nuts and raisins or non-GMO corn chips (occasionally). This fare is so simple, if we are on the run, we can just eat it in the car.

On weekends, I try to make something different for lunch. We eat quesedillas, grilled cheese and homemade tomato soup, veggie and hummus stuffed pitas, salmon salad, something fresh and yummy.

Supper. I like simple. I like quick. But healthy isn't always simple and quick. It is nice to have a stash of recipes that are healthy, simple and quick. The rest of the time, my strategy is to have a plan and be diligent to follow through with the plan, even if I'm worn out come supper-making time. (Remember Phil. 4:13. I can do all things through Christ who strengtheneth me.) Here's my plan:

Monday - Cook a crock pot chicken. Serve the chicken with lots of vegetables and a Frugal Meal Extender. Save the stock for another supper and half of the chicken pulled off the bone for another supper too.

Tuesday - Tuesday is a busy day, full of activities. On Tuesdays I make something quick with a salad. Homemade Pizza. Salmon Broccoli Pasta. Baked Fish. Quiche. My version of Fried Rice.

Wednesday - Wednesday is our Frugal Food Night. I will be posting about this in the near future. This night is usually Beans and Rice, Black Bean Soup, Beans and Cornbread or some variation on these incredibly frugal whole foods.

Thursday - I use the second half of the chicken to make something that will last for two meals. I guess the key to making 1/2 a chicken stretch is to double all the vegetable ingredients.

Friday - On Fridays I usually make something with beef (or lamb or bison). We really like Pakistani Kima, from the More With Less cookbook. I also make Sally Fallon's meatloaf or chili, taco skillet, burritos, or when my children beg enough, a whole food version of "Hamburger Helper."

Weekends - Leftovers. I purposefully cook enough during the week so that I can take a cooking break on the weekends.

I am always on the lookout for new meal ideas. If something strikes my fancy, I'll see if I can tweak the recipe to make it fit our diet choices. So, even though I have this "outline" I am not tied to it! I do make a meal plan every week and shop with my list in hand. This way, I have everything I need for all the meals. And, since we keep a lot of fresh produce, I can't skip cooking or the food would go to waste!

Another weekly event is a baking night... or so I try. I usually make a 1/2 gallon of yogurt on Monday or Tuesday morning. Then, usually on Wednesday night, I will bake breads, muffins, power bars, granola, tortillas or other goods. Knowing this night is coming, I can set things out to soak and I can make sure to have all the ingredients I will need. I do not bake everything each week. The strategy is to make 2-3 batches of each item when I make them. This way I am only baking 2 or 3 things per baking night. That seems to keep things manageable for me (and my girls!).

I hope you have enjoyed this mindless post as much as I have enjoyed writing it! Please comment to share what meal strategies save you time and keep you cooking healthy foods.

Photo Credit: Allposters.com

We are a Boxed Cereal Nation

I really hate to post this. I mean, boxed cereal is so perfectly convenient! But since we all care deeply about our children's health, I am going to stick my neck out here. I might step on some toes... but keep in mind, I love boxed cereal too. It's tough to give up! Especially when breakfast needs to be fast! Maybe the soaked granola solution I posted yesterday will soften the blow a little...

We need to stop feeding our children processed cereals. You and me both.

For this post, we are going to set aside the added sugars, BHT, flavors, colorings and other preservatives. We are just going to look at what happens to grain when it is high-heated. Stick with me here... I will give some other solutions in addition to the soaked granola.

Breakfast cereals that are puffed or flaked are made by a process which utilizes high heat and extreme pressure. The high heat destroys a great deal of the grain's naturally occurring nutrients. In addition, it causes the oils found in the grain to go rancid which in turn increases free radicals in our bloodstream. But more importantly, the high heat and extrusion denatures the proteins. Paul Stitt, in his book Fighting the Food Giants, describes the resultant proteins this way:

Proteins are very similar to certain toxins in molecular structure, and the
puffing process of putting the grain under 1500 pounds per square inch of
pressure and then releasing it may produce chemical changes which turn a
nutritious grain into a poisonous substance.

He further writes about a clinical trial in which rats were fed four different diets:

1. plain whole wheat, water, vitamins and minerals
2. puffed wheat, water and the same nutrient solution
3. water and white sugar
4. nothing but water and chemical nutrients

I am so sorry for these rats. The rats on the first diet lived over a year. The rats who were given water and nutrients lived 8 weeks. The rats consuming white sugar lived one month. And the rats on puffed wheat lived only two weeks, even though they were getting the same nutrient solution as the whole wheat fed rats. These results suggest that eating puffed cereal grains is more than a matter of not getting sufficient nutrients. These results suggest that there is something toxic about the puffed wheat.

There have been further tests. And none of them look good for processed cereals. These cereals actually have more adverse effects on our blood sugar than white sugar and white flour. In addition, they have been connected with behavior disorders, kidney, liver and pancreatic dysfunction and other nervous system disorders.

I wish I could sugar coat this (no pun intended). But this is only a brief summary of the shocking evidence. Perhaps in later posts I'll write more about boxed cereals. I think I've done enough damage today.

Just so I don't leave you on a bad note, here are a few ideas for cereal-less, yet still quick, breakfasts. My recommendation is to set aside a "prep" time when you make some of these things ahead so that pancakes can be popped in the toaster, etc on the go.

• Soaked Granola with Milk
• Smoothie with Granola Sprinkles; you could even make it a green smoothie!
• Oatmeal; this can also be soaked overnight with one or two tablespoons of yogurt.
• Eggs and Toast
• English Muffins and fruit
• Toaster Pancakes
• Breakfast Protein Bars; most bars available in stores have a host of unwholesome ingredients. I plan to post my Protein Bar recipe in the weeks to come... stay tuned.

And, of course, I suggest a boiled egg with each of these (minus the eggs and toast, of course!)

If you have wholesome and quick breakfast ideas, post them in the comments! We all could use some fresh ideas :)

How to Make "Soaked Granola"

Although whole grains are fantastically nourishing, they can also be very tough on our digestive systems. Grains contain phytic acid in the outer layer of the bran. This phytic acid can actually block the absorption of the minerals found in whole grains. In the process, it can lead to uncomfortable bowel symptoms as well. (To learn more on this topic, read Sally Fallon's Nourishing Traditions.)

However, there is a very simple way of preparing our grain foods in order to neutralize the phytic acid. By a simple soaking process, enzymes and friendly bacteria found in yogurt can "predigest" the grain for us. The soaking process also neutralizes enzyme inhibitors found in seeds and grains, making nutrients like B Vitamins more accessible.

One step at a time, right! If this information is new to you, don't fret. Take baby steps. Try substituting this granola for your current breakfast cereal and leave the next steps for later. The next steps will come... in TIME.

Soaking granola is actually quite easy. In the morning, mix together

• 6 cups of rolled oats
• 2 cups of whole wheat flour

Add 1 cup of yogurt. You might want to mix this with your hands so that all the grain is evenly wet. It will look like a clumpy mess.

Leave this mixture to "soak" all day long. You could also let this soak overnight if you were going to bake during the day. I like to bake in the late afternoon.

After at least 7 hours, break up any clumps with your hands and mix in the following dry ingredients:

• 1 cup of unsweetened dried coconut
• 1 cup of seeds (sunflower, sesame, pumpkin)
• 1-2 cups of chopped nuts (almonds, cashews, pecans, walnuts)

Make a well in the center of the dry mixture, like this:


Pour the following wet mixture into the bowl:

• 1 cup of oil. I prefer to use melted coconut oil (see my post on coconut oil), but you could use melted butter, EVOO or any other "healthy" oil.
• 1 cup of honey
• 1 Tbsp. salt (If your nuts are salted, you will want to reduce this amount.)
• 2 tsp. real vanilla

Mix the granola until all of the ingredients are thoroughly wet. Pour onto two cookie sheets and bake at 250 degrees for 1 hour.

When the granola has cooled, scoop it into an airtight container. You'll see that I use the same lidded bowl in which I mixed the granola. Lastly, stir in 1-2 cups of dried fruit, raisins or dates. My photo doesn't have the dried fruit mixed in because my husband prefers his granola without. We sprinkle the raisins on once we scoop the granola into bowls.

This granola tastes great with milk. But my children love it best sprinkled over a bowl of thick smoothie. That is their choice breakfast. I have made many variations of this recipe. Here are a few additional thoughts.

• If you want to reduce the oil, you can use 1/2 cup oil and 1/2 cup unsweetened applesauce. This makes a "cakier" granola.
• If you want to make granola bars, add two beaten eggs with the liquids and bake in a 9x13 pan at 350 degrees for 30-40 minutes. Slice the bars while still warm.
• If you want to keep it cheap, omit the nuts and dried fruit. We have eaten plenty of coconut/seed granola and it tastes just fine.
• If you love cinnamon, add 1 tsp. with the dry ingredients.
• If you want to use a dry sweetener like Sucanat, simply add 2/3 cup of water to the liquids and you will still be able to mix the granola together.

Pancakes All Day!

I mentioned before that keeping wholesome foods accessible is a key to raising healthy children. When good things aren't available, we reach for something less nutritious.

I have found that one of the best snacks to have on hand is pancakes! Here is my slightly sweet pancake recipe. There's a bit more sweetener in it than in other recipes. That is so the kids eat them plain. There's not always time to pop them in the toaster and pour on the REAL maple syrup. This version will go well plain, with peanut butter, with fruit-sweetened jam or rolled up with honey.

Slightly Sweet Pancakes

3 cups of freshly ground whole wheat flour **
1 Tbsp aluminum-free baking powder
1 1/2 tsp. baking soda
1 1/2 tsp. salt
1/4 - 1/2 of Rapadura, Sucanat or other natural sweetener (If your littles are acquiring a taste for healthy food, start with 1/2 cup and eliminate a Tbsp every time you make the recipe.)

Mix these dry ingredients together.
Add in:
3 eggs
3 cups of Real Milk (If I don't have milk, I use thinned down yogurt and this makes an even fluffier, tangier pancake.)
2 tsp. vanilla
1/4 EVOO (that's extra virgin olive oil)

Whisk this all together. The recipe makes about 36 pancakes.

** If you're using whole wheat flour from a bag, you might have to add some additional liquid since my milled flour is not packed-down. Also, if your children are just getting used to whole wheat, use 1/2 whole wheat and 1/2 unbleached flour. When they are ready, you can reduce the amount of unbleached flour until you've got them enjoying 100% whole wheat.

The What and How of Yogurt, Plus a Bonus Recipe!

I received an email earlier today about making yogurt. As I started to type out the information, I decided to share it for every one's benefit. The friendly bacteria found in yogurt is a necessary component of good health. People Groups spanning the entire course of history have included some form of cultured food in their diets. A proper balance of Friendly Bacteria in the colon has been found to control yeasts and other harmful pathogens, produce certain B Vitamins, aid in the digestion and absorption of nutrients, and establish a strong Immune System. Like I said, it is one very significant part of a healthy body!

Can you make yogurt?
It is actually a lot more simple than most people think. I have friends that even make it without a yogurt maker. You can use the pilot light in your gas oven for the right temperature. Or you can wrap a quart jar in a heating pad. I do use two yogurt makers, which keeps things very convenient. I'm thankful for my appliances!

Here's what I do:

• Heat two quarts of real milk to 180 degrees.
• Cool to about 112 degrees.
• Mix a portion of the warm milk into 1/4 cup of yogurt, either from your previous batch or from store bought plain yogurt. (I use store bought yogurt for a starter about every sixth time. And, usually, I can buy that yogurt on Manager's Special at my grocer's so this is not a significant extra cost.)
• Mix that mixture into the rest of the warm milk.
• Culture for 14 hours. (The proper instructions say to culture for about 8 hours, but we like tang! and lots of friendly bacteria.)

One of my children's favorite breakfasts is Orange-y Yogurt with granola sprinkled in. Since our yogurt is a nicely thick consistency, I can mix about 2 cups of it with a cup of Orange Juice. I add in a couple of swirls of honey and stir it until smooth. Yum-O. : )

A word about commercial yogurt. If you do not make your own, use only plain yogurt purchased from the store and add in your own sweeteners and fruit. The amount of sugar or artificial sweeteners in flavored yogurt feeds the unfriendly yeasts and bacteria in your system and negates the benefits of the friendly bacteria.

When eating daily yogurt is not a possibility or when we need extra Immune Support, this is the probiotic we use. It has a triple coating "to protect beneficial microflora during the rigors of shipping, storage, and the acidic journey through your stomach. Other products claim live microflora at the time of manufacture, but [this one] guarantees the delivery of live microflora to your colon." My children are able to swallow this tiny pearl as well.

Green Smoothies

We often have smoothies for breakfast. We keep things really simple... start with yogurt since yogurt is a nutritional powerhouse. I make my own yogurt from "fresh" milk, but any plain yogurt will do. Add some bananas and an assortment of fresh and frozen fruit. We pick gallons of strawberries and blueberries in the summer so we have these on hand all year. If most of the fruit is frozen, we add Orange Juice. Our smoothies are always unique. If it turns out thick, we put it in a bowl with homemade granola sprinkled on top. If it comes out thin, we drink it with a straw. I guess the bottom line with smoothies is "Be Adventurous!"

All that said, I think we're going to take our smoothies to the next level. "Going green" adds huge amounts of enzymes, antioxidants and immune builders. And, with a fruit base like I've described above, a Green Smoothie still keeps it's great flavor. We'll see if everyone in this family agrees : ) Check out this video to see how to make a Green Smoothie. Scroll down past the video and you'll see additional nutritional information for several types of Green Smoothies.