Anne Shirley Cordial

This weekend a friend posted a photo of her lovely daughter holding a glass of Red Current cordial they just made, and I asked for the recipe! My own daughter has several bushes of both red and white currents, and had recently mentioned she wanted to do something with them...

I picked a couple of cups of currents, and simmered them 10 minutes in 3 cups of water, strained, added 1/3 C plus a Tbsp OG beet sugar, 4 sprigs of lavender and 1/2 tsp vanilla extract. Diluted a bit more and served over ice - it was a big hit!! My 9 year old grandkids liked it so well they helped pick a second batch of currents and lavender! 

Current cordial is popular in Sweden. With a taste similar to lavender lemonade, the addition of lavender gives it a NW twist, and it makes a refreshing drink for a summer afternoon.

*Anne Shirley*

I was reminded of the episode in Anne of Green Gables and a scene in the recent Anne with an E series, "Diana is Invited to Tea With Tragic Results." Anne is allowed to invite her bosom friend Diana Berry for Tea, and her guardian Marilla, headed off to an Aid society meeting, tells Anne she may serve Diana the Raspberry Cordial left over from the church social as a special treat. 

Anne is bubbling when she shares the menu with her friend, especially that their drink "begins with an R and a C and is bright red color. I love bright red drinks, don't you? They taste twice as good as any other color." - Anne of Green Gables, Chapter XVI

Anne presents the bottle to Diana with a tumbler, but doesn't taste the 'cordial' herself, "I don't feel as if I wanted any after all those apples." ... Diana pronounces the cordial, "ever so much nicer than Mrs Lynde's, though she brags of hers so much. It doesn't taste a bit like hers!" And with Anne's urging, goes on to drink several glasses of the bright red elixir.

... The reason it tastes different, of course, is that Anne mistook the bottle of Red Current Wine (also bright red!) for the cordial, and Diana becomes hopelessly drunk - to her mother's fury and Anne's consternation! 

My grandkids love the occasional 'Shirley Temple,' so it seemed 'Anne Shirley' would be a fitting name for this bright red NW lavender and Red Current cordial. 

Blogger Tori Avey has written a lovely post about her own memories of reading Anne of Green Gables (finally!!), her exploration of recipes for non-alcoholic fruit "squashes," and directions for making raspberry cordial.

My mama, born in 1912, read the Anne books as a girl, and passed on her love of them to me. I am always impressed on rereading how well they are written. My 15 year old granddaughter and I recently watched seasons 2 and 3 of Anne With an E - and the "cordial" scene was a delight!

Enjoy this summer treat! 

Tumeric Lemon Balm Brew

Summer is a lovely time to experiment with new recipes, and to enjoy new uses for familiar herbs. Lemon Balm, while good at 'running amok' in the garden, is also brain power super-heroine (& I have had a patch for 4 decades). Lemon Verbena, a tender perennial, which sometimes overwinters in the Northwest, and Tumeric, that golden tuber that gives curry its 'glow' are also super herbs. Combine them with a few more ingredients, & you've got a drink that will 'make your ears wiggle!' while perking up the grey matter - win/win!

A gal-friend has been making Tumeric Lemonade for a few months. She finds it really clears out her brain fog, and has grown quite fond of it. Curcumin is a 'unique antioxidant' found in Tumeric tubers, and the benefits include:

• Supports cognitive function, and overall brain health 
• Anti-inflammatory, it promotes a healthy response to inflammation
• Eases aches and pains
• Supports Cardiovascular function (reducing inflammation)
• Promotes healthy Mood balance 
• Promotes skin elasticity

Lemon Balm, Melissa officinalis, an herb in the Mint family, has long been known as a 'tonic

herb,' which can be consumed daily, for optimal health. Like its cousin Rosemary, it is high in antioxidants, many of which also enhance brain function! 

• Calms the mind (the essential oil is great for this, or a cup of tea!)
• Promotes restful sleep (good for both children and adults)
• Promotes skin elasticity, healthy aging (can be used topically)
• Boosts mood and alertness 
• Sharpens the mind and enhances cognitive ability 
• Protects brain cells (anitioxidant: Eugenol)
• Contains several powerful antioxidants
• Supports and protects the liver 
• Balances blood sugar and reduces insulin resistance

Lemon Verbena, Aloysia citrodora, is another high antioxidant lemony herb.

• Anti-inflammatory, helpful in reducing sore muscles and following exercise
• Stress reduction
• Anti-spasmotic, Digestive aide
• Rejuvenate skin
• Reduces muscle damage following exercise
• Antioxidant, boosts immune system

My recipe: Combine a handful of fresh Lemon balm with a few sprigs of lemon verbena in a quart jar, and cover with boiling water. Add one to two Tbsp local honey, cap, and step overnight in the fridge.
Grate two Tbsp fresh turmeric into a small bowl., and sprinkle with fresh ground pepper. Cover with the juice of one lemon, one lime, and 1/2 a ruby grapefruit or orange. Cover and refrigerate.
In the morning combine the two and shake. Pour 4-6 oz into a pretty glass or cup, add 1/4 Cup sparkling water or Kombucha and enjoy.

Prebiotics

The other day I was checking the ingredients on my pup's Grain Free dog food (great for both of us, no gluten contamination for me, better to be grain free for dogs) & noticed Chicory listed as a prebiotic .... hmm

As I posted last week, I have been enjoying the gift of Reishi mushroom, & making some lovely chai. Reishi or Ling Zhi, (spirit plant) has a number of health enhancing properties, hence it's title 'Mushroom of Kings (or Emperors)' Reishi is reputed to "keep the body light and young and to lengthen life."

Dr Josh Axe writes: "Their beta-glucans increase T-cell levels in the immune system which can help people suffering from immune disorders, & can help reduce cancer cell growth and the spread of tumors. They contain ganoderic acids that lower cholesterol and triglyceride levels, lower blood pressure, reduce the risk of blood clots and even help to correct arrhythmia, & lanostan, a natural antihistamine that can treat arthritis and muscle aches."

BPC suggests simmering a tsp or two of the powdered mushroom for 15-20 minutes, so I pulled out Rosemary Gladstar's Family Herbal, & looked up the Longevity Chai recipe, which I'd made before. I also pulled out some OG roasted chicory root, to use in place of tea (which I usually steep rather than simmering!)

I had some roasted & ground chicory root in my cupboard, & decided that would be a nice addition to the Rooibos/Reishi (etc) Chai I'd been brewing. Often combined with coffee, chicory adds a a similar taste without the caffeine. If you've ever had coffee in New Orleans, it probably was mixed with chicory. Postem & other coffee substitutes also contain chicory, but often mixed with barley malt (a GF no-no!)

A few days later, I stumbled on the prebiotic info.

So what are prebiotics? Tamara writes: "Prebiotics are simply a specific type of soluble fiber that people cannot digest, but the friendly bacteria in our guts can! In other words, prebiotics are food for “probiotics,” or the health-promoting bacteria that live in our intestines and help protect us from pathogenic bacteria." Now, how cool is that??

She goes on to warn that as that digestive process is going on, gas is a bi-product, hence 'go easy at first' .... this fills in the blank on Jerusalem Artichokes, which some folks don't like, as eating them can trigger excess gas! (they are another source of inulin, this prebiotic fiber)

So what about other root veggies, that can be eaten or steeped? Burdock (Gobo) "In Japan and some parts of Europe, is eaten as vegetable. Burdock contains inulin, a natural dietary fiber, and has also been used traditionally to improve digestion. In fact, recent studies confirm that burdock has prebiotic properties that could improve health."

Burdock is one of Susun Weed's favorite 'tonic' herbs, ones which can be used daily for health & general tonification. Read her bit on 'dirty roots'- burdock & dandelion here! She suggests: "Bring dried root (three teaspoons per cup of water or more to your taste) and water to boil in a covered pan; reduce heat and simmer, covered, for at least twenty minutes. You can strain the roots and use them a second time." It could easily be added to the Chai!

Rosemary Gladstar writes in Family Herbal: "Burdock is a superior tonic herb, rich in iron, magnesium, manganese, silicon & thiamine, as well as a host of otehr vitamins & minerals It is simply the best herb for the skin." Young burdock can be grated & sauted with carrots & other roots, or added to soups & stews.

Inulin-and other inulin-type fructans-can also be found in many root vegetables, including onion, jicama root, dandelion root, burdock root, leeks, and asparagus. (George Mateljan Foundation)

Longevity Chai with prebiotic roots

* 2 Tbsp rooibos }

* 2 Tbsp chicory root } - {Rosemary uses 5 Tbsp black tea, which you can certainly do!

* 6 slices fresh ginger root, grated (~ 1/2 "

* a stick of cinnamon, broken into pieces

* 1 Tbsp sliced fo-ti (Chinese longevity tonic herb, longevity & vitality

* 1 Tbsp ginseng root (I get smaller rootlets

* 1 Tbsp licorice root

* 1 cardamom pod, slightly crushed

* 6 peppercorns (I use mixed colours

* 2-4 whole cloves

* simmered in 4-6 Cups hot water 15-20 minutes

I 'give or take' on these, & add other herbs as desired (& what I have on hand!)

* 1 Tbsp dried burdock (or 1/2" fresh

* 1 Tbsp dried dandelion root (or chop some fresh from your garden *

* 8 hawthorne berries (heart health

* 1 Tbsp astragalus (another Chinese tonic herb

* 1 Tbsp shizandra berries (ditto

* 1 tsp fennel seeds

* 1 Tbsp OG carob or unsweetened chocolate powder

I simmer it, then pour some into my little French Press or the basket of my teapot, & from there into my cup. I usually pour the 'dregs' back in the pot, & simmer several more times, adding a bit more chicory & Reishi to successive brews.

Add a bit of coconut milk & honey if you wish.

** Remember, if you increase your use of prebiotics, be sure to get more probiotics to digest them - live culture kefir or yogurt, and/or probiotic powder or capsules.

ENJOY!

Winter Chili

I watch my 7 month old grandson 4 mornings a week, & cook lunch for my daughter & myself - & for her hubby, if we're at their house. It's been fun being creative with recipes & thinking up 'what to have!'

My friend Sheila King has produced a very sweet cookbook, "Sheila's Kitchen" & the format is 8 1/2 x 11", spiral bound & printed on one side - so there's plenty of room to jot down some of my new GF recipes! If you think ahead, you can bring the beans to a boil & soak overnight! I just decided to do chili in the morning, so used OG canned beans (all items are OG when possible!)

My nursing grandson had a diaper rash which we traced to tomatoes, so I left those out of the chili - you could certainly add canned tomatoes or paste, or my favorite, dried tomatoes! I dry them in a food dehydrator, & chop some & cover with olive oil, to toss into things toward the end of cooking.

This is a vegan recipe, you could use any meat you had on hand!

Here's a Chili for Fall or Winter days

2 Tbsp coconut or olive oil

2 medium onions, chopped

3-5 cloves of garlic, chopped

* saute onions & garlic in oil

1 Can OG black beans

1 Can OG pinto beans

1/2 C OG lentils (uncooked)

1/4 C cacao nibs

2 quarts soup stock (I simmer veggie trimmings in water while I'm chopping other ingredients)

** add beans, hot stock to onion/garlic & add spices:

1 T paprica

3 T chili powder

1 T gharam masala or pumpkin pie spice

1 tsp cinnamon

1 tsp sea salt

1 tsp ground cumin

2 tsp fresh oregano

2 tsp fresh savory

1 Bay leaf

2 Tbsp kombu or other kelp

** chop veggies & add: I used

1 medium golden or red beet,

1 medium carrot,

1/2 a black radish or turnip, 2 handfuls lovage (could be several celery stalks)

** bring to a boil, then turn heat to low & simmer ~ 3 hours.

Serve with cornbread or quinoa/amaranth & a big green salad

Gluten Free Thanksgiving

Had a lovely Thanksgiving dinner at my daughter's - 19 gathered for a wonderful GLUTEN FREE feast!
Turkey n ham, mashed potatoes (both vegan & w/dairy)
...
I brought Rattatoui (Rroasted Veggies), mostly from my CSA share; carrots, parsnips, Jerusalem Artichokes, golden beets, leeks, garlic, sweet potatoes & yams ... chopped them all first, & had in bowls to saute in coconut oil in the wok, then transfer to the baking dish. I added a bit of veggie stock to moisten, & Italian herbs w/ a bay leaf & pieces of kombu.

Orange Cranberry sauce - had to settle for 'regular' oranges as blood oranges aren't quite in season yet; & used ~ 1/2 C honey (my daughter has sensitivities to both cane sugar & agave) - mmm - added a bit more sweetening when I've had left overs (but would rather not have it too sweet in the beginning!)

Pumpkin pudding - I used both pumpkin & butternut squash, which I baked at 350* earlier in the week. To make it egg free, I ground flax & chia seeds (2 parts flax to 1 part chia), & used 3 Tbsp in place of 3 eggs, & blended the baked pumpkin with a bit of the coconut milk. I used a tsp garahm masala with the other spices, & again used honey rather than Agave - YUM!!

My sweetie brought curried quinoa (cooked in coconut milk), 'good' olives, (inc green with garlic - which my 5 yr old granddaughter LOVES), & roast chestnuts! He also has a whipped cream maker that uses little canisters to do instant whip - YUM! Went great on the GF brownies, apple pie, & my pudding.

Good time with family & friends, lovely Gluten free food, what more can we ask?? Happy Holidays!!

Iskiate & brain health

Recently my son-in law sent a text asking where I get my Chia seeds? . . . I replied our health food store carries them - over in the seeds for sprouting section. When I was at their house a few days later, I noticed a recipe for Iskiate posted on the fridge, & when I got home I made a batch - yum!

• 8 oz water
  
• 2 T whole chia seeds
• 1-2 Tbsp fresh lime juice
• 1-2 tsp sugar (maple syrup, honey...)

Mix together & let sit 5-10 minutes. You can experiment with the liquid; coconut milk, sun tea, water kefir . . .

Matt's a runner, & recently hired as the Assistant Track Coach for the HS (he also manages the local Starbucks) - sounds like he'd been seeking a more 'natural' high electrolyte recharge drink - this is a great one! Inexpensive & easy to make it yourself.

Another friend recently mentioned the book Born To Run, about the Tarahumara Indians 'a Meixcan group of super-athletes,' & how they run barefoot. They also drank Chia Fresca or Iskiate; which has been making the 'circuit' in the running world since the book's publication. Today I picked up some Grade B Maple Syrup to use instead of sugar (I've also used a bit of honey or agave nectar) & here's another 'take' on the recipe.
I sometimes use ~ 1/4 C of my water kefir in the mix, I tend to drink more of my coconut milk kefir, so it's nice to find a new use for the water kefir! Already tart, & with herbs added in a second 'culture,' the water kefir is also high in probiotics. Chia seeds are high-fiber, omega-3, high-protein, antioxidant, & anti-diabetic. Myelin, the 'white matter' of the brain, is the insulation that surrounds the brain & nerve axions. Omega 3 oils support the recovery & regrowth (re-myelination) of the myelin!

This week I was invited to a talk on keeping our brains healthy as we age, by Roger Anunsen. I felt lucky to get a 'booster shot' from this expert on keeping our brains flexible & alert. This was an hour long overview of 'what's new' & a refresher on the info he presented last year. Roger is working on web casts, as he constantly seeks new info on optimizing brain health! He comments that he & a few others are working on translating the research into 'plain English' so more of us can access & utilize the info! The 'cogwheels' that support brain health are:

• Pysical exercise
• Mental exercise
• Socialization
  
• Stress Management
• Nutrition & healthy diet (inc. plenty of antioxidents & Omega-3 fats)
  
• Adequate sleep, including naps (ideal naps are: 23 min, 45 min, 0r 90 minutes)
  

I was tickled that dance provides the first 4! & calling square dance is a particularly good form of mental stimulation & social activity! He commented that some 'stress' is good - & encourages taking on the challange of learning something new fairly regularly.

Another 'brain health' expert, in his talk on 'Movement is Medicine' commented that ballroom dance has an Altzheimer's Risk REDUCTION factor of ~ 75%! He & his wife began taking ballroom lessons shortly after learning about the mental health benefits! His formula for "Optimal aging" includes: life satisfaction, social participation, self reliance, coping ability, setting new goals.
& a reminder for anyone who hasn't heard how great coconut milk & oil are for enhancing brain health, check out Mary & Steve Newport's story of reversing Steve's early onset Altzheimer's with the help of coconut & MCT oil!! Steve's last MRI (April 2010) "was reported as "stable" compared to the previous study." (June of 2008, about the time they began using coconut oil!) I use coconut oil for all my cooking, mixed with olive oil in salad dressing, & drink ~ 10 ox of coconut milk in the form of kefir daily.

I love this summer season of abundant fruit & fresh veggies - though with our longs cool spring, home crops are a bit limited. I am also thinking of how to 'revamp' my back yard - want to make some new raised beds, & clear more of the tall grass! I currently have apples, pears & a loaded fig tree! I dried some of the figs, as I couldn't eat that many fresh, & the grandkids who LOVE them are 2 hours away.

In good health!

2010 - Dance of Spirit

Woo hoo - New Year! It feels good already - & (come Feb New Moon) it's a Tiger year - & I'm a metal tiger woman!

I often spend some time revamping my living space (painting, re-arranging, tweeking) & most of Sun was in the kitchen, washing counters, folding laundry (have one of those laundry closets off the kitchen) . . .

& that afternoon, went out for a friend's BD dinner (Chinese, so just had salad & steamed rice, as they cook EVERYTHING with breading &/or soy sauce, which contains wheat!) . . . & a glass of plum wine :) Then a GF desert at a nicer restaurant (chocolate flourless tort!) & off on a shopping expedition where I found this lovely red PURSE!!

My dear friend Gwynne, who is a Feng Shui consultant, suggests a shiny red purse as a statement to the universe that you expect abundance! When I saw this one at our fav. discount store, & checked that it had adequate pockets & a zip for the checkbook etc, I knew it needed to go in my cart for the New Year! One in Purple is another option.

I have a sweet Red Hat coin purse that a friend gave me from her mom's stash, a sweet sparkly addition to that red purse! The Staffordshire 'CALICO' tea pot is full of yummy chai I made from scratch! My Breitenbush housemate Ray (who worked in the kitchen) would be proud - he'd make fresh chai every few days, which our other roomie, Emily & I would happily drink; but always begged off making!

This is a variation on Rosemary Gladstar's "Longevity Chai" (from 'Family Herbal' p. 38)

6 slices fresh ginger (fresh)
a cinnamon stick, broken (or several Tbsp cinnamon chips)
tsp ginseng rootlets
tsp licorice root
6 shizandra berries
6 crushed cardamom pods
4 whole cloves
simmer for 15 min (don't boil!) in 1 quart water.
Strain into a warmed tea pot, add ~ 1/3 C coconut milk per cup of tea (I just added in the teacup) & stir briskly - add a bit of honey (I used 1/4 tsp per cup) - mmmm!! She suggests adding vitex berries or pepper corns, I had the schisandra, an 'adaptogen' like ginseng & other long life herbs - this is from the Mt. Rose Herb website: "The lignans in the (Schisandra) berry appear to protect the liver by stimulating cells that produce much needed antioxidants. Because of its adaptogenic properties, it has been applied next to some herbal medicines like Ginseng as a stimulator for the central nervous system, increased brain efficiency, improved reflexes, and an accelerated rate of endurance."
It's common for Asian users to steep berries in fruit juice, or do the 'soft simmer' (as for the chai), using ~ 1 tsp daily.

Well, I must be 'off' to my office, to RECEIVE a massage from our newest therapist! What a great way to begin the year - 'see' you soon!! & Many blessings for a prosperous 2010!

Chestnuts a'Roasting

The season/month/year continues to speed past - where does the time go?

Today I played my last Holiday Harp Gig in a local insurance company lunch room - & am not ready to put away the Christmas music. Hmm, family, beware!

I'm enjoying the treats of the season - huge pomegranates - I brought one to a Solstice Circle last night, appropriate for the longest night.
At Saturday's brunch, our hostess had mixed pomegranate seeds into melted chocolate - what a lovely treat!

I'd noticed a basket of local chestnuts at Harvest Fresh, & then this bit on Suzie the Foodie's blog about roasting chestnuts!
Sold! Over the years, I occasionally get a few handfuls of the nuts (though the blight wiped out many of our N American Chestnut trees, there remain pockets of trees which survived)

Fresh chestnuts are ~ 1/2 the price of imported Italian Chestnut flour - & I can whir them in my mini processor to use in a recipe or two - perhaps some pumpkin scones? Or Chocolate brownies??

Susie recommends getting out the rolling pin to smush the nuts & begin to extract the meat.

So I scored, turned the oven to 375* & roasted for ~ 20 minutes. Hmm - I'd forgotten how similar to sweet potatoes or squash roast chestnuts taste! & you need to peel the inner skin as well as the outer - I'm glad I only roasted ~ 20, lol! I roasted the second large blue squash a day or so ago, so think I should try the pumpkin scones (egg free!)

We're going to my daughter's in-laws for a Christmas brunch, these would be fun to take along - & my granddaugters are always interested in grammie's concoctions. Roasted pumpkin seeds are a perenial favorite - it will be fun to see what they think of chestnuts!

****************
Yum!!
I found a suggestion not to use xanthan gum in quick bread recipes over on gluten free gourmand after making the scones - will try leaving it out next batch!

Vegan Pumpkin Chestnut Scones

combine coconut milk & vinegar before mixing flours to make 'buttermilk'

1 1/3 cup brown rice flour blend (brown rice flour, potatoe starch, tapioca flour
1/3 cup coconut flour
1/3 cup chestnut flour (fresh roasted & ground)
½ teaspoon xanthan gum
2 teaspoons baking powder
¼ teaspoon baking soda
½ teaspoon ground ginger
1 teaspoon pumpkin pie spice
½ teaspoon ground cinnamon
1/8 teaspoon fresh ground cardamom (seeds from 3 pods)

-- sift dry ingredients together
-- cut in 6 tablespoons of coconut oil

-- puree:
¼ cup agave nectar or honey or brown rice syrup
1/2 cup pure pumpkin (I rough chopped & pureed with other ingredients

1/3 cup of coconut milk (or your favorite milk) combined with
1 Tablespoon apple cider vinegar (& a splash of raspberry vinegar)
1 teaspoon vanilla extract

Puree wet ingredients till smoothe, then mix into dry, adding more coconut milk if needed. I bake on a pizza stone, so I don't preheat the oven! Flatten dough on stone, cut into 8 wedges, bake at 425* for 10-15 minutes (till toothpick comes out clean)

What a simple vegan recipe! While I've been using a mix of coconut oil & butter, it came out great with just the coconut oil - & no eggs - my daughter will be happy!
Chestnuts have been called 'the grain that grows on a tree' - fortunatly, gluten free! They are a very low fat nut (54 calories per oz, hazelnuts have 180)
Here's a table with some of the nutrients from this website.
There's a more complete breakdown here - note the high level of potassium, there are only a couple mg. of sodium! Since they have a high water content (1/3-1/2 water) they are best stored in the fridge or frozen.

Chestnuts, cooked/4 ounces
Calories	149
Total fat (g)	1.6
Saturated fat (g)	0.3
Monounsaturated fat (g)	0.5
Polyunsaturated fat (g)	0.6
Dietary fiber (g)	5.7
Protein (g)	2
Carbohydrate (g)	32
Cholesterol (mg)	0
Sodium (mg)	31
Vitamin C (mg)	30
Potassium (mg)	811
Magnesium (mg) ----------------------------- 53 Calcium (mg) ------------------------------- 46

Gifties & give-away(s)

The countdown continues! How are you doing 'getting ready' for the holidays?

The gal friends & I have a holiday 'brunch' & present exchange over at Martha's on Saturday - I'm bringing the lovely gluten free scones, & found this latkas (potato pancake) recipe over @ Suzi's - I may make a couple for myself before I head over, (or take along my mini processor n the 'fixings') as one gal is bringing a potato dish & using 'regular' flour - boo!!

I made a 'sample' batch this PM, using sorgham flour, a potato, 1/2 onion & clove of garlic from my CSA, & a free range egg - delicious!!

I finished my gifties for our exchange; sweet half round napkins that you can fold into a 'Christmas tree' shape! I found the holiday angels & skating girls in the discount area of a local fabric store. These are two sided, I used 1/2 a 'fat quarter' for the reverse. I'll take along the Nisse I made last year, with his bag stuffed full of the (wrapped) napkins.

I made one for myself that includes a little pocket for the wooden chopsticks, spoon & knife which I carry in my purse (for times other folks might use plastic utensils.) It rolls up & tucks away quite neatly.

Check out the give away over at Two Thousand things - a $50- gift certificat from Bamboosa - wow, what a neat company!! Organic bamboo, & US made products! Check them out - & enter the give away! I have several bamboo shirts that I LOVE! These look especially nice.
& there's a note to go check out the other blog - Tigerlily's Book - & there's a wonderful give-away there as well, for non-toxic nail polish!! So check out Piggy Paint 'natural as mud' - I WANT SOME!!

I invited my almost 5 yr old grand daughter over for awhile this evening - it's always fun to have her visit & get to be an 'only child' for a few hours. She typed a bit (is picking out her name!) & had a foot bath (with epsom salts) before heading home.
On the weekend as we walked through the back yard, she told me that I was "probably lonley, since you're not married to that guy - I forget his name - any more, & you live all alone!"
Wow!
She'd just seen 'Papa Michael' - 'that guy I was married to' - earlier that day! But he has a teen son with health problems, & he works out of town, so isn't very 'involved' as a grandparent!
Still . . . . out of the mouths of babes!!

Tomorrow it's time for my Bodaceous Babes to meet for tea - this time at 'Tea's Me' in Sleighbells - a wonderful year round Christmas shop! I invited my friend Donna, & she's coming to check out the group. I called the owner a few weeks ago to discuss gluten free choices - she suggested the Curry Chicken salad (Fowl Greens), I'll have that, minus the scone, with a pot of the White Christmas tea. (Mutan White Tea, Vanilla, Almond and Cardamon). It's interesting to see how different places approach gluten free. At favorite local restaurant, the host said 'we'll bring a bowl of fruit!' to replace the bread . . . no problem, not an issue.
At another (VERY well known 'nice') restaurant the waiter said 'the soup only has a tiny bit of wheat in it - it won't hurt you!' thanks but no thanks! I had a chicken 'pannini' without the bread - came very nicely presented, with extra meat & cranberry sauce. No minestroni soup, sigh.

I am still working on legwarmers & the fingerless gloves. I've been reading knitting novels (Chicks with Sticks & a murder mystery series, beginning with 'Knit one, kill two') & knitting - fun combo - except . . . all those descriptions of the lovely yarns in the fictional yarn shops entice me to stop in 'next door' (the yarn shop is 1/4 block from my office!) & pick up a yummy skein of this or that. Sigh . . . today it was some lovely red silk! & NOT on sale -

Fall soup & tea

Found a recipe for Wise Women's tea on another blog, & went out to the garden to gather some of the herbs (*), then to my cupboards -
1 part each:
Motherwort
Nettle
Alfalfa
Lemon balm *
Mugwort *
Damiana
Rose hips
(she added sage, chaste berries (vitex) & horsetail)
cover with boiling water & steep 10 minutes, strain & add honey if desired. I love to use this handy little French Press, easy to just press & pour, & then top up with more hot water.

This week the littlest granddaughter's been home sick, so I've watched her till my first massage. Today she returned to playschool, & I'll be in the classroom with her on Fri. It's fun spending time with them, & I'm not looking forward to their (proposed) move across town. My daughter found another house today that reminds her of her *favorite* home - one she wished she could move lot & all from the smaller neighboring town! It's a bit less than the one they've been looking at, with a HUGE yard, & right across the street from the grade school the little one will prob attend!

She's been sewing Halloween costumes for the girls, & finished them - delightful 'flower fairie' garb. I'm invited to a Halloween party at my friend Nancy's, as she lives on a popular Holiday block, & always has lots of kids at her door. So she invites friends for a pot-luck & game time. I will prob make pumpkin soup - found a recipe in 'what to eat when You're Expecting' while looking up info on gestational diabetes for a friends daughter. I'll leave out the hazelnuts for the party, as my friend can't have tree nuts, & add Garam Masala spice mix.
(*Note, this book was written in the mid 80s, has some good tips & recipes, but isn't the 'latest word' in what to eat. They, like my daughter's European trained doctor, really promote eating many servings of veggies, few fruits, & little or no sugar - it's not 'gluten free' - but does have some good ideas & recipes!)

Hazelnut Pumpkin Soup (addapted from What to Eat When You're Expecting - a serving counts as 2 yellow veggies)
1 T coconut oil
1-2 leeks, well rinsed & slice the white base
1/2 onion
2-4 cloves chopped Garlic
1/2 C chopped hazelnuts
1 Tbsp Balsamic vinegar
1 tsp salt
1 1/2 tsp (or more) Garam Masala or Pumpkin Pie spice
fresh ground pepper (a few grinds)
1/2 tsp cinnamon
2 chopped carrots
1-2 chopped sweet potatoes
1 # Pumpkin (I oven bake 1/2 big squash, or whole small squash for ~ 40 min)
4 C veggie stock
1/2 C coconut milk
Saute the onions & leek ends in Coconut oil till onion is transparent.
Add Garlic, & vinegar
Add chopped carrots, sweet potatoes, pumpkin puree (smash with a spoon, if you bake it yourself, or use tinned pumpkin) & cover with veggie stock & coconut milk, simmer ~ 10 min to blend flavors, adding soft part of leek tops toward end. Thin with a bit more stock if desired, garnish with parsley.
Can swirl a bit of coconut over the top for contrast.

I made some for my daughter's little family yesterday for lunch, & had to add som more pumpkin for dinner. I also sauted more onion & 4 or 5 button mushrooms (seasonal would be grand - say, chantrelles!). We have sweet potatoes & carrots from our market 'share,' & had a salad with the lovely fresh lettuce & arugula.
If you roast a fresh squash, do save & rinse the seeds, sprinkle with sea salt, & roast them as well (~ 20 min, check & stir occ)
I'm also making some Hummus using the recipe from Bob's Red Mill garbanzo (fava) bean flour! It's such an easy way to make hummus, which makes a great protien rich spread!

Hummus using Garbanzo Bean Flour
1 1/2 C water - boiling
2 Tbsp coconut oil
1/2 C garbanzo flour - whisk into the water, & cook for 1 minute while stiring - then reduce to med low & cook 5 min., turn off

1/2 tsp cumin
1 Tbsp sesame seeds
1/2 tsp salt
grind the cumin, seeds & salt in a seed grinder (electric 'coffee' mill reserved for seeds & herbs)
Stir into flour mix

2-4 Tbsp Stock (I make my own)
1/4 C sesame paste (tahini)
2 Tbsp fresh lemon juice or vinegar
2 cloves Garlic
- puree with garbanzo paste in food processor till smoothe.
- add salt & pepper to taste, place in jars or bowls & cover; let set at room temp for an hour for flavor to 'set' before refrigerating.
I'm going to add some of my squash puree to half the mix, as I have a LOT from the first 1/2 squash my gal friend dropped by!

Ooo - I just noticed my Myer lemons are ripening - so I can use 'fresh lemon juice' in the hummus!

Creamy Broccoli Soup

A long time family favorite has been a visit to the 'Sage' Restaurant for fresh bread & their signature 'Creamy Broccoli Soup.'
Since she was little, my 9 year old granddaughter has asked to go to the Sage for soup. Since going gluten free this summer, we haven't gone there, though we could still have one of their awesome salads, or a soup made without flour to thicken it. (& no bread - sniff!) We have the recipe, which includes grated cabbage & carrots, plus a 'rouix' made with milk & wheat flour.

Last week's CSA share included 3 heads of Broccoli & one of cauliflower - & a suggestion from 'one of last years subscribers for broccoli/cauliflower soup: 'Chop up broccoli and/or cauliflower (and possible some onions and/or garlic) and toss evenly with oil. Roast at 400° until tender. Meanwhile, heat up some good quality broth (we use homemade chicken stock) on the stove. Add the roasted broccoli/cauliflower to the soup pot and simmer for a few minutes. Transfer about half the soup to a blender and blend smooth. Return to the pot and also stir in some grated cheddar cheese and/or cream. Salt and pepper to taste and serve hot with crusty bread. Easy, warming, and delicious!"

Can I just say yum??

This recipe is open to interpretation - I usually make my own broth by simmering trimmings (onion & garlic skins & ends, carrot tops, pepper & tomatoe ends, aspargus, mushrooms, etc) that I've stored in the freezer (keeps them from getting slimy in the veggie drawer!) for ~ 20 minutes while chopping the cauliflower & etc.
I don't add cole (cabbage, broccoli, etc) crop trimmings to stock - tends to make it too strong.
I do add a piece of Kombu (kelp) a bay leaf & fresh or dried herbs. Cheese can be added (or not) at the time of serving - I don't add it to the 'basic soup.'
I use coconut oil to spoon over the veggies, & I used that hot oven to roast a delicata squash & a beet or two (seperate pans) at the same time. I could see doing a beet soup using the roasted beets.

I added a grated carrot to that first soup; a sweet potato & about 1/4 of a small squash to the second batch. I chop the pieces of broccoli & cauliflower left whole pretty small, as that's a feature of the Sage version. That recipe also calls for Lowery seasoned salt (gluten & colour free, so my daughter has a jar), or I've used Hawaiian Alaea salt.

This makes a lovely curry as well - I add coconut milk to the blended soup, & a bit of curry paste (gluten free :) when I'm reheating a bit. Today I heated & curried some for lunch, adding squash slices, fresh red pepper, beet tops, fresh (uncooked) garlic, & a sprinkle of kelp.

This week our share included a fat cabbage & exotic broccolini or some such - doesn't it look too pretty to cook!!

Over on Suzie's blog she raises the question 'what is homemade?' - I tend to do a lot 'from scratch' - but like her sense of food made in your kitchen with love & care!

A friend who's Choktaw, Cherokee & Celtic (Welsh) told me her mom & aunties always sang while cooking, & chased her out of the kitchen when she was in a bad mood! I love that image, & remind myself to sing more when I'm cooking!

While blogging around, I found this delightful idea for a pumpkin smoothie!!
Oh my!
Pumpkin Smoothie* (* recipe from Chris Freytag, via 'journey to fitville)

½ cup canned pumpkin
1 small container Greek yogurt (1/4- 1/2 C)
Approximately 1 Tbsp agave syrup
Dash of cinnamon or pumpkin pie spice
6 oz (3/4 cup) almond milk
6-8 ice cubes

I made this a couple of times yesterday, scooping out pieces of the delicata Squash I'd baked the other day, & my favorite 'Greek Gods' Yogurt! Last night, I added ~ 1/4 C frozen blueberries - & it still tasted GREAT, plus having more antioxidents. Lee added a 'scoop of french vanilla whey protein,' & I tried that in the second batch.
I am going to experiment with sweet potatoes, as I have some of those from my share. I enjoyed this, as I love pumpkin/squash etc, but don't really care for the sweetness of pumpkin pie. This was just right!

& looking for a beet soup recipe, found one in The Sustainable Kitchen that calls for rhubarb! That would be good for a spring soup, thought of trying it with cranberries for the fall!
It calls for roasted beets, rhubarb, onion, garlic, ginger, 1/2 c red wine plus a bit of balsamic vinegar, stock & a bay leaf. It's heated & blended, with some of the beets cut into match sized slivers for garnish.

Lammas & summer adventures

Had a lovely time at our family reunion in the Cascade Mountains Aug 1 (my mom's side). Since my last uncle died last winter ~ 93, my generation has moved up into the 'senior' category - hard to believe! It's fun to watch my grandkids play with their various cousins, & to chat with folks I see once or twice a year. Good people. Love that a couple of family BDs fall in early August, so we celebrate Lammas each year :)

I made hummus using garbanzo bean flour (nice shortcut!) & found this lovely hummus dressing recipe - yum! I used 3 T coconut oil & 2 olive, plus some fresh basil from my CSA share :) Made a cucumber salad to share, & put out the hummus & pesto.
& here's another from Kalyn: slow roasted tomato hummus - mmm (I dried a bunch of tomatoes & still have some, so would prob do that variation) My friend Kylene used to make a puree of sun dried tomatoes & another of pesto that she'd serve at her gatherings - plus she (& her goats) had the greatest goat cheese!!

Next weekend I head to the mountains (Cresent lake this time) for several days with my 'Moms Group' friends. Since going gluten free a few weeks ago, I need to plan a bit more for shared adventures . . . I was already a 'label reader' & trying to avoid a bunch of junk - now avoiding gluten containing products as well - & trying to stick to coconut & olive oil (or butter :)

Donna is bringing 'regular' dough & pizza fixings, so I'll bring gluten free (flour plus the wet ing seprate, as it doesn't have to rise!) I volunteered for Sun AM breakie geaturing homemade granola, my fav. yogurt & fresh fruit from the farmers market. I'll prob pick up some rice cakes, & may try my hand at gluten free bread. I also plan to bring hummus & pesto, maybe some artichoke hearts, kalamata olives & sun dried tomatoes for my fav. kind of pizza :)

My dau. made up several bread mixes from one of her GF cookbooks, & I've been gathering ingredients for my own. I hate it when I find a bag of flour I bought in bulk & DIDN'T label!! What is it?? Working on remembering to do that, & to transfer it to jars & label those!!

Since going gluten free, we've noticed a big change in the 4 year old's behavior - she's much mellower! Her 9 yr old sis no longer has circles under her eyes! The blood work didn't show that the gene's been activated, but for various reasons, my dau decided to give 'gluten free' a try, & just see if folks felt better (we all have the genes that could make us gluten sensitive).

My blood type is A+, & for years I've known I did better with a minimum of wheat - so the shift feels good. As my dau says, 'if it were only bread!' there are so many places gluten containing products 'hide!' . . .

Brown Rice Flour mix:
2 C brown rice flour
2/3 C potato or corn starch
1/3 C tapioca flour

Pizza Crust:
1 C BR Flour mix
1/3 C quinoa ground with sesame seeds (~ 1/2 each)
1/4 C coconut flour
1 tsp xanthan gum
1/2 tsp salt
1/2 - 1 tsp sugar
1 tsp Italian Herb blend
1 Tbsp active dry yeast
2/3 C warm water or buttermilk
1 Tbsp coconut or olive oil
Mix dry ingredients, add moist ing. & beat for 3-5 minutes. (soft bread dough)
Sprinkle pizza pan with cornmeal & pat dough out/ roll ~ 12" circle & pinch outside rim.
Bake at 425* for 10 min. - I use a pizza stone & don't pre-heat oven.
Top with favorite toppings (pesto or red sauce, layered with sun dried tomatoe strips, artichoke hearts, olives, etc. sprinkle with grated cheese or feta) bake 7-15 min.
I added fresh tomatoe slices & basil after cooking.

Mental Gymnastics

This week a friend invited me to join her in a class at one of the Sr. facilities on Brain Wellness, presented by Roger Anunsen - what fun! This week's topic was "Antioxidents vs. Free Radicals & Omega 3 Fats: Insulating your thoughts"

Each day, with 'normal' lifestyle, we are exposed to oxidative stress, & a daily intake of naturally available antioxidents helps counter that stress. The 'target figure' is ~ 3000 Units of antioxidents on the ORAC (Oxygen Radical Absorbance Capacity - or the capacity to absorb radical oxygen) scale.
The industrial revolution brought awareness of what happens when metal is exposed to oxygen, think of an old wagon, sitting in the rain - rust = oxidation!

Remember 'eat from the rainbow?' if we do, we are well on our way to meeting our ORAC 'quota!'
Think dark, think variety, think blueberries, raspberries (above photo), black berries, plums, carrots, broccoli, bright colours, dark beans, dark juices (3 glasses of red/purple juice a week was found in the 'Seattle Longitudinal study' to provide 34% reduction in risk of cognitive decline), think spices like curry (turmeric - & often coconut milk :), chocolate, carob & cinnamon. Various nuts, inc. walnuts, hazelnuts (filberts), brazil nuts & pecans are all high in antioxidents.
Green, rooibos, honeybush & herb teas are also good sources of antioxidents. Remember that you can use all of these 'iced' as well! Over on Peppy Lady's blog, there's a link to a site on chakra foods - fun way to tap the energy of those bright foods :)

This AM I made hummus - using some of the black beans (rather than garbanzo) that I cooked in my crockpot yesterday! I love hummus, & this is yummy! The black beans have the same phytochemicals as blueberries - so do purple potatoes!

Black Bean n Basil Hummus
1/2 C Black beans, cooked (I always soak several hours & drain before cooking)
1/4-1/2 C bean liquid, as needed
2 cloves garlic, chopped
1/2 lemon, juice
4 fresh basil leaves, sliced
1/4 tsp salt
1/2 C tahini
Tbsp coconut oil
-- blend or pop into food processor - add bean liquid as needed for consistency. Use as a spread.

Roger mentioned that one gal asked the ORAC rating for prunes, as she eats one with each meal. He looked it up, 400 (each) so 3=1200, about 1/3 of her daily antioxident quota!
My mom faithfully put ~ 1/2 dozen prunes in a juice glass & covered them with water each evening, then ate them with her breakfast, & drank the juice. She was thinking of 'regularity' & perhaps potassium & vitamin A - but was getting ~ 2400 ORAC Units. She loved broccoli & carrots, & made sure we had a veggie or two with lunch & supper.
When Lois moved into Assisted Living, they struggled to find the 'right' laxative, so I suggested they bring her prune juice each AM (which was always one of the choices) - 'don't ask her which she wants, just bring it!' I knew she'd prefer the 'natural' approach, & wasn't thinking of antioxidents - but it might have helped her growing 'fuzziness' as well!!

This AM we picked berries for the granola, & Kayleen ate the black raspberries first! I planted a bush in memory of my Hospice client Roberta, who loved them, though they were rarely available from a shop. My mother-in law had a bush, so I'd pick her handfuls in season, which she relished! She also loved radishes, & I'm not sure where her housekeeper shopped, as she often 'couldn't find any.' Well, that's an easy 'fix,' if you have a garden! I'd bring her those, too!

The antioxidents are needed daily, & think of getting more if you live in the city, smoke (or live with a smoker), are a heavy drinker, or otherwise have a higher need. I think of coconut oil in this 'antioxident' category, as it's absorption doesn't produce free radicals, so it reduces oxidative stress. (it's high in Omega 6 fats, so doesn't 'help' there).
"It's never too late to build up reserves!" Alcoholics who have gone into recovery will often experience a 'neuro-outburst' of brain regeneration within a few weeks!

The Omega 3 fats are necessary several times a week - as we tend to get more Omega 6 oils, but a 1/1 balance is ideal. Walnuts provide both Omega 3 fats & antioxidents - great double purpose food! Also avacados, pecans & filberts.
Fish (salmon, trout, sardines . . . ) & flax seed are two of the best sources. Eggs & meat from free range animals are much higher in Omega 3s; as soon as you begin feeding animals grain, the ratio shifts to higher in Omega 6s.

My 'yummy sprinkles' are a great way to prepare your own flax seeds, combined (if you wish) with sesame for better antioxident absorption (Vit E) & milk thistle to help detox & build the liver. I sprinkle some on my granola most mornings, & have fresh or frozen fruit as well.

Myelin, the 'white matter' of the brain, is the insulation that surrounds the brain & nerv axions. Cognitive decline is linked to loss of myelin, or 'de-myelination. Omega 3 oils support the recovery & regrowth (re-myelination - a relatively new concept!) of the myelin! (& the MCT found in human milk & coconut are an important factor in myelination in infants.)

Think of your nerves as an electrical wire, covered in a rubber insulation - the wire is the axion, the insulation, the myelin, which wraps around the 'wire' in a spiral. Each time you recall a bit of information, you 'make' another wrap - so old memories (your first grade teacher's name: ___ your first (or early) address: ___ a grade school 'best friend':____) are easy to recall - they are more heavily 'insulated!'
-- I love this image of a spiral around the nerve - I always think of insulation, & have offered this image to clients with a nerve injury. In anatomy class, we learned that if a nerve is injured or severed, the myelin needs to be repaired first, & if that happens, the nerve can regenerate! It often takes weeks to months - to years!
One client whose toes were numb for 4 years after knee surgery had feeling return ~ 6 months after beginning to recieve bi-monthly massage! Another client (& professional musician/guitarist) asked for Reiki on his Left hand, which had been bitten by a dog the summer before. Working with the image of nerve repair from the outside in & the Reiki, he noticed significant improvement by the next week!

A memory that's recent - the name of that gal you met last week: ____ only has a thin myelin coat - so less protected. That's why a name game & repeating someone new's name several times helps you encode (& insulate) it, for easier recall - how cool!
Mental exercises increase the electrical flow, & spur myelination & growth. We played several group mind games - group activities are more potent than the same exercise done alone - socialization! (check out my 'movement is medicine post last Nov - ballroom dance offers a 76% Altzheimer's risk reduction - movement, memory, social activity!)
Go to Roger's website to order some of his memory games! When my kids were little, we'd play 'concentration' with a set of Ranger Rick cards - & one of the 4 year olds was the hands down camp at instant recall! My grandkids have several of these, one with faces of kids from around the world.

Play, enjoy, remember to eat your ANTIOXIDENTS DAILY, & OMEGA 3s 3x a week! Like Roger says, in a couple of years, I want you to remember why you're doing this!

I notice this is my 77th 'Vale' blog - one of our mind gym games was 'Think Again' We would count off, around the circle (front OR back row - ~ 12-15 people in each), & when we came to a 7 or multiple of 7, that person would say 'Think Again!' & the flow would reverse (clockwise/counterclockwise/clockwise, . . .)
Throughout the class, Roger would flash several bird pictures on the screen, & invite folks to 'name' its group (a 'shimmer' of hummingbirds was one of my favorites! Or a 'charm' of finches). At other times, he'd have us play a round of 'Think Again' (5 or 6 times in 1 1/2 hour!) He'd start with a different person each time. We got to 36 a couple of times, & 42. This was the 8th of 9 weekly classes, so the rest of the group had been playing for WEEKS, & were all 70 or older!

It's tricky - I don't readily remember my multiples of 7 above 28 - can easily calculate them - but that takes time. Roger pointed out ithat when someone doesn't come up with 'their' number within about 30 seconds, they'll lose the train! I'm dyslexic, & much prefer pattern & number games to word games if spelling is involved (love ones involving the meaning of words)

For the numbers 7, 14, 21; 28, 35, 42; 49, 56, 63; say 'Think Again! Remember to include 7, 17, 27, 37,47,57,67, & say Think Again' for them as well. (complete set: 7, 14, 17, 21, 27, 28, 35, 37. 42 47, 49, 56, 57, 63, 67; 70)
At 70, say: "I don't have to Think Again!' (or 77, since this is the 77th blog :)

27/28 & 56/57 are two 'doubles' where the flow reverses twice, (so the person who said 'T* A*' for 27 will say "29" . . . Our row got 'stuck' at 42 several times - if you say the number rather than 'Think Again,' or don't remember 'your' number when the flow reverses, that round's over.

I've been 'reviewing' my times tables, & will see if my women's book group will play this evening!! (I'll let you know :)

I think fondly of my daughter's gradeschool classmate who, when I was trying to remember the date, said 'don't you know - if you think of weeks as a base 7 - now it's not really base 7, but you can use that - so if you know that in June, the 7th falls on a Sunday, each of the Sundays in June will be a multiple of 7?!! In July, the 7th falls on Tue, . . . " (which is part of the reason 7, 14, 21 & 28 are so ingrained - er, myelinzed - in my brain!)
Well, duh - but I hadn't thought of it that way before - I sure have ever since - thank you, Justin!!

Cheers!

Garden Thots n Dandy Muffins

This weekend the Master Gardeners held their plant sale at the Fairgrounds, so I picked up some 'babies' to plant! After filling one flat, & loading that in the car, I returned for another go-round.
Several garden centers & groups had plants for sale, & I found some sweet treasures. The purple flower is an Auricula primrose, & the white, Mexican Orange which has lovely fragrant blossoms, & makes a small hedge! I brought the tomatoes, basil & pepper plants inside, to wait for warmer weather.

It was a grey day, good for a bit of digging! Last spring I put down a layer of cardboard & old cloth to shade out the grass, & throughout the season, my son-in law covered the 'bed' with extra dirt he removed placing stepping stones. I prefer hand digging to tilling; easier on the soil, & good exercise after all.

I have a D-handle spading fork, & chop the clumps with a long handled tool - which is good for making seed furrows. My beds have their share of 'crab' grass with long runners, & some morning glory - so those go in a special pile, to dry out before going into compost.

There are several beds surrounded with wood, I may leave this one simply 'mounded.' This corn salad (mache) is fun in salads, & self seeds, so begins coming up in about Feb.

I found a fun recipe for Dandy Muffins the other day on the fat of the land blog - utilizing about a cup of dandelion flowers!
You twist out the gold petals, & could add them to pancakes or other recipes as well! I want to try these on my grandkids (& have them help me gather the flowers) when they're back from Disneyland!

*Dandy Muffins*
2 C flour (I used 1/4 C coconut & 1/4 C sorgham, 1 1/2 C WW flour)
1 tsp baking powder
1/2 tsp sea salt
1 Tbsp poppy seeds
1 C fresh dandelion flowers - just the gold petals
1/4 C melted coconut oil
2 Tbsp agave nectar
1 egg
1 1/2 C (or a bit more) liquid
(I used lemon balm tea; buttermilk or coconut milk are other options)

- Mix dry ingredients, breaking the flower petals apart.
- Mix the wet ingredients, & stir into the dry, spoon into muffin tins.
These filled a muffin pan plus a 3" baking dish - grease pans or put parchment paper or baking cups in the bottom.
- Bake at 400* 20-25 min, till a toothpick comes out clean.

Coco-nut Nibbles

I found this recipe today for a yummy treat for those chocolate cravings - the gal who shared it suggested using stevia ('sweet leaf' herb, 1 Tbsp = 1 C sugar, so do use just a pinch!) & to store them in the butter holder in your fridge door - for easy access when you want chocolate!

I used 1Tbsp carob powder (sweet itself) & 2 Tbsp of cocoa, 1 Tbsp honey & a pinch (less than 1/8 tsp) of stevia & ~ 1/4 c sunflower seeds. I didn't heat it, so it turned out more powdery & kind of messy. :) yum, yum, yum!
Next time I'd grind the seeds (& prob use some sesame as well) then melt the oil in a double boiler, add the cocoa & carob powders & vanilla, & pour into the little tins.

Coco-nut nibbles
1-2 oz unsweetened baking chocolate (or 3-6T unsweetened cocoa), depending how chocolaty you like it
12 Tbsp coconut oil
1/8-1/4 tsp stevia powder
nuts, shredded coconut (optional) (I added both coconut shreds & a 1/4 c sunflower seeds)

Melt, stir, let cool a bit, pour into ice cube tray or silicone mini-muffin pans (or onto a large baking pan to make a thin bark), harden in the fridge, release from tray and store in a baggie or other container. Yum!

*************************************

I'm still making smoothies in the morning - the last couple of days took part of the mix to work & sipped throughout the day. I asked the doc (ND) with whom we share office space his opinion on coconut oil, & he basically said he was more concerned with folks getting enough Omega 3 acids. I
I sent him some of the info I've found online, as he has a weight loss program based on a soy powder, to support ketosis. The coconut oil also does that, & from what I've been reading, I'd rather use the coconut than soy (I have some extra pounds, but have never 'done' his diet!)

Today (Wed d) I walked home for lunch - sauteed 1/4 onion & a couple of shiitake mushrooms, added golden beet, a parsnip, some kale (red & dinosaur) & herbs from the garden. Then back to work, so got in my 30 + min that way. I stopped at the Natural Foods store, & admired the Artisana butters - a friend mentioned picking up their coconut butter yesterday. A client brought me a jar of one of these delightful treats, & it was easy to polish off!
Tue I wanted to go to the water aerobics class, but didn't wake up at my
usual' time (with the time change) . . . so just went work, then walked the 4 or so blocks to & from the church a couple of times, as I'd signed up to paint a banner for Sunday's service. It was fun to use purple paints (didn't photo it - will!) & expand the graphic a bit to fit the l-o-n-g banner!
Monday I put on 2 of the hula DVDs (with Kili) & danced for about an hour! & walked my granddaughter to her playschool (about 4 blocks).

I hope to get up in time for Water Aerobics tomorrow!
I have the seeds soaking for the smoothie (added a dried apricot & some gogi or wolfberries) These are a tonic herb, high in vit A & C, which can be used daily. Oh, & looking them up here, I see the leaves can be used in salads, stir fries & tea as well!!
That's great - I have a plant (hasn't produced fruit yet - the article says ~ the 3rd year) & there are lots of leaves :) Vern says 'The fruit tastes a little like cranberries and anise. The tender leaves are edible and taste pleasantly of apple and nuts.'
I love these little red (raisin size) red fruits!! I was intro. to them by folks at the Herb Store in Lincon City - YUM! They are great in tea, I put them directly in the cup, & always eat them (they are a bit dryer than raisins) & by soaking overnight, they mix right into the smoothie.

What Oil do you use?

Friday while shopping at our local natural foods grocery, I found several sizes of Organic Virgin Coconut oil on sale, with an article on its use by the store nutritionist.
I'd begun using some for cooking & massage recently, so picked up the largest bottle. Several years ago I'd read with interest the 'new opinion' on Coconut oil - that it's really good for us!
(The blue bottle is olive oil, which I use uncooked.)

Why did we think Coconut & Palm kernel oil were 'bad oils?' basically - bad for US business (& here I am, trying to buy more 'locally,' sigh! But I did just sign up for a CSA membership :)
. . . In the 30s & 40s, they were used widely in commercial baking, but WWII limited access, then in 1987, a conscious 'smear campaign' by the ASA (American Association, a farm organization), which attempted to block competition by trying to persuade lawmakers to introduce legislation against cholesterol-raising saturated fats. . . .

Beatrice Trum Hunter writes: "Palm and coconut oils resist oxidation and are highly stable. They do not require hydrogenation, and are trans fat-free. However, many of the domestic oils are predominantly polyunsaturated, which makes them quite unstable and subject to oxidation. To make them more stable, they need to be hydrogenated. A major portion of soybean oil, for example, is hydrogenated."
(PLUS: a large percentage of SOY is also GM - genetically modified, requiring use of chemicals such as Round-up for 'optimum' growth. If soy in any form is not marked Organic, it's probably GM.)

Checking online, I found a lovely article by Dr. Mary Newport in Florida, (a neonatalist) whose 58 year old accountant hubby was suffering from dementia - about 5 years into it. They were using various pharmaceutical controls, & taking fish oil, etc. "What if there was a cure for Alzheimer's Disease . . . ?"

Dr. Newport, & her husband Steve were looking into a vaccine (Elan) for the dementia. He went for his annual screening, & scored at 12 one day, 18 the next, 4 1/2 hours after starting the coconut oil (he needed to score at least 16 to be accepted for the vaccine.)
The second day of his tests & screening, she'd picked up some coconut oil, & stirred a couple of tablespoons into his morning oatmeal before taking him for more tests. He began the day as 'forgetful' as ever, the test was ~ 4 1/2 hours after eating the oatmeal with coconut oil, & he knew it was spring, it was Wed, & both the town & county they were in - (he could only recall the town the day before!)
This was a 'chance' finding for Mary, who was researching one of the possible Alzheimer's drugs on-line, & found it contained 'Medium Chain Triglyceride' (MCT) - oil, with one mention that the source was coconut or palm kernel oil! (Breast milk is high in MCTs.) So they picked up some coconut oil (60% MCT) & began using it, starting the AM of the second test.
Dr Newport writes: "In 2003, George F. Cahill, Jr. and Richard Veech authored, “Ketoacids? Good Medicine?” and in 2004, Richard Veech published a review of the therapeutic implications of ketone bodies. These articles are not found in journals that the average physician would read, much less the lay public. Unless you are researching the topic, it is unlikely that you would ever randomly come across this information."

Two Months later, having continued to use several tablespoons of coconut oil daily, in addition to his other treatments, Steven was still 'better' - was happy & chatty in the morning, (he'd been depressed), could converse more normally, etc. He remembered names of family members when they went to visit (couldn't before) & interacted socially with more finesse & animation.

Mary writes: "Until very recently, I didn’t see anything regarding the potential use of medium chain triglycerides (MCT oil), or ketone bodies (also called ketoacids,) the end product of their metabolism, which may not only treat, but also prevent Alzheimer’s disease."

One of Steven's 'tests' at the clinic was to draw a clock on a sheet of paper - the first just has the numbers 9 - 12 on the L side of the sheet, with 4 rough circles on the right, & no circle around. (he later told her he couldn't really picture a clock at that time.)
His wife had him try again 2 weeks & a month later: he drew a circle, made 'pie' lines (without prompting - not all lined up, & more than 12 - still like a kid's drawing) with all the correct numbers in their correct places around the wheel.

Dr Mary Newport: " Further, this is a potential treatment for Parkinson’s disease, Huntington’s disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II, where there is insulin resistance.
"Ketone bodies may help the brain recover after a loss of oxygen in newborns through adults, may help the heart recover after an acute attack, and may shrink cancerous tumors. Children with drug resistant epilepsy sometimes respond to an extremely low carbohydrate ketogenic diet. MCT oil appears to be useful as an aid in weight loss and body builders use it already to improve their lean body mass."

"The Philippines has one of the lowest incidences of cardiovascular disease in the world. Studies have shown that total cholesterol to HDL ratio improves with non-hydrogenated coconut oil. The people in this part of the world also eat fish regularly, providing them with omega-3 fatty acids, which probably contributes as well to the lack of cardiovascular disease. My nurse friends from the Philippines tell me that many of their relatives back home cook everything in coconut oil and have coconut in one form or another at nearly every meal."

-- Dr Dickson (an ND at our clinic) is big on 'ketosis' for weight loss - coconut oil reacts in the body in a way that promotes the ketones in the blood, without restricting carbs (of course focusing on whole grains, etc, too :) & at the same time, stabilizes blood sugar.

Dr Newport: "Instead of storing all MCTs as fat, the liver converts them directly to ketone bodies, which are then available for use as energy. Oral and intravenous administration of MCT oil produces hyperketonemia, or circulating ketone bodies, which are then available to the brain for energy, in the absence of glucose and even in the presence of glucose. In addition, hyperketonemia results in a substantial (39%) increase in cerebral blood flow, and appears to reduce cognitive dysfunction as-sociated with systemic hypoglycemia in normal humans."

V. Potter writes: I am just now jumping on the coconut oil bandwagon (about three weeks now) and I’m really starting to feel GREAT! I have suffered from severe migraines for the past 25 years, the last 15 becoming increasingly severe, coinciding with the addition of soy and the "low-fat mentality" to my diet. Nothing helped! I should be experiencing my pre-menstrual migraine by now and instead I feel like I could climb Mt. Everest! Also I wondered if it decreased the waist to hip ratio because mine has gone from 7.2 all my life to 7 (or something like that). I think I had the sluggish thyroid too, with a low body temperature of between 96 and 96.8. Now it’s starting to climb for the first time in years. Thank you... Sincerely, V. Potter

Dr Newport: "If you are using any type of hydrogenated vegetable oil or any oil with trans fat, do not use any more and get rid of it! Extra virgin olive oil, butter and other natural, non-hydrogenated oils are okay to use along with the coconut oil. It is possible to use coconut oil in place of all other oils, however, since it contains no omega-3 fatty acids, it is very important to eat salmon twice a week or get enough omega-3 fatty acid from other rich sources such as fish oil capsules, flax meal, flax oil (not for cooking) or walnuts."

-- I make my own flax meal by grinding it with sesame seeds in a seed grinder & FREEZING it (small ~ 3 day batches), & sprinkle a Tbsp. or so on my morning granola (homemade, now with coconut oil. I bake it at 320* for 20 minutes, a mix of OG rolled oats, some shredded (OG) coconut, flax seeds, a few tablespoons of oil & one or two of honey.

Another author writes: "Researchers have known for quite some time that the secret to health and weight loss associated with coconut oil is related to the length of the fatty acid chains contained in coconut oil. Coconut oil contains what are called medium chain fatty acids, or medium chain triglycerides (MCTs for short). These medium chain fatty acids are different from the common longer chain fatty acids found in other plant-based oils. Most vegetable oils are composed of longer chain fatty acids, or triglycerides (LCTs). LCTs are typically stored in the body as fat, while MCTs are burned for energy. MCTs burn up quickly in the body. They are a lot like adding kindling to a fireplace, rather than a big damp log."

-- Anyway - I'm trying it!! I already use olive oil pretty exclusively for dressings & such, & had begun using the coconut for cooking, have always loved 'real butter' & read of the dangers in margarine years ago. When I was 9 & my dad got his 'Good' Post office job, I remember him telling my mom "We can afford butter now - no more margarine!" She still baked with Crisco, & cooked with Wesson oil (which she kept in the cupboard), & we had hydrogenated peanut butter, I always preferred the butter :)
He would often complain at the artificial coffee creamer on the table at our Grange Hall, & their use of margarine - "We're supposed to be a farm organization - we need to use the real thing!"

Today I cooked the brown rice: sauteed a leek & a few OG white mushrooms with the brown & some red rice, in a Tbsp of coconut oil,'till the rice turned opaque.
I added a piece of Kombu (kelp) & my Herbes de Provence mix (from my own herbs), simmered in veggie stock for ~ 20 minutes; then added the leek tops, a couple of sliced garlic cloves, 1/2 cup Quinoa & 2 Tbsp Teff (African millet) & simmered 20 min more. My dau & son-in law loved it! Said it tasted a bit sweet - way yummy :)

Oh, & check your salad dressings!
Many marked 'Olive Oil' often have that as the third or forth oil, after peanut, soy, corn, &/or canola, (& if they're not marked OG, they are also prob. GM) . . . I just make my own with olive oil!! & there are some fun recipes using coconut oil for dressing as well.

cheers! & happy March :)