Recipe of the Week - Pancakes

What could be better on a cold winter morning than pancakes? Chocolate chip pancakes! I No matter how you like your pancakes this basic recipe will help get your mornings off to a good start! I love it because I can substitute and add whatever I want without changing the texture too much. My husband prefers them plain, I sprinkle some chocolate chips into mine and my toddler is just happy we pretend to let him pour the syrup. Pancakes 1 cup of Milk (I substitute almond and/or coconut milk) 1 Egg (you could use ¼ cup of applesauce) 1 Tbsp. of Oil or Butter (I use coconut oil)

1 cup of Flour (I use whole wheat) 1 Tsp. of Baking Powder ½ Tsp. Baking Soda

Mix all the wet ingredients together and then add the dry ingredients. Fry them up on a buttered pan in whatever size or shape you choose!

Like I said above, I add dark chocolate chips to mine. I also sometimes add coconut or I mash a banana into the batter. You could add blueberries or nuts, whatever you want. The possibilities are endless.

Recipe of the Week - Vegan Mac and 'Cheese'

Not long after our son was born, we discovered he had GERD (severe acid reflux), which was aggravated by a protein intolerance. This has made for some incredibly hard times over the past year, but also a lot of growth. One of the ways we grew, (by force) was in our eating adventures! I breastfed for the first 4 1/2 months, and any proteins I ate that our son couldn't digest made for an unpleasant few days (to put it mildly). This caused us to search out foods that wouldn't bother his digestive system, but also didn't taste like cardboard. This was one of our favorites; even a year later, my meat-loving husband asks for this frequently - it's that good!

Recipe adapted from http://kblog.lunchboxbunch.com.

1 bag orecchiette pasta, 16 ounces 3/4 cup nutritional yeast flakes (or to taste - we usually use a bit more) *start small and add more nutritional yeast as needed 3 Tbsp Dijon mustard 2 tsp garlic powder 1 medium or 2 small sweet potatoes, peeled/baked 1 1/4 cups plain non-dairy milk (we have used rice and coconut - both work well!) 1/2 tsp black pepper 3 Tbsp EVOO

1/2 tsp sea salt (to taste) 1 Tbsp maple or agave syrup 2 Tbsp paprika a few dashes cayenne powder (opt'l-a little goes a long way) 1 Tbsp apple cider vinegar

Instructions:

1. Cook your sweet potato until soft (in microwave or oven).

2. Start a pot of salted water to boil on the stove. Add your pasta when boiling. Cook pasta for about 8-10 minutes, or until tender.

3. In a bowl combine: milk, mustard, spices, nutritional yeast, agave, salt, vinegar and oil. Stir well until all ingredients are blended.

4. Drain pasta and pour into another large bowl; toss with additional nutritional yeast flakes if desired.

5. Remove skin from your sweet potato. Add it to the sauce. You can mash by hand, or if you own a handy-dandy immersion blender, use that to incorporate into the sauce until smooth.

6. Add sauce to the pasta and coat well.

7. Steam peas (or other veggies) and mix in.

8. Add salt and pepper to taste!

This is wonderful re-heated as well, and I promise, you won't even miss the cheese!

Feeding Your Future Foodie

I've heard "wisdom is knowledge applied." So, as we read books and blogs, talk to experienced moms, live in community with other wise parents we take in their knowledge and turn it into wisdom. Let's not just read these words, but try to apply them and share them! I only started on my health journey after my 3rd son was born. Unfortunately, the wisdom of whole foods, foundational nutrition for my kids and their development, and the simple tips to follow when feeding them were not presented to me. Or maybe, I didn't listen to my healthy friends.

When my daughter started eating solid foods, I remember feeling lost, nervous, and scared. It's an incredible responsibility to be sure she was receiving all that she needed.  I thought I had to buy the expensive magical jars on the shelf that had been there for who knows how long, cooked to oblivion, and filled with some unnecessary ingredients. This was 10 years ago! We are so blessed now with Pinterest and amazing blogs to help us now. Admittedly, I did not feed her very well. Now, I'm happy to share with moms about some easy and wonderful tips to feeding your baby! I wish someone had sat me down and shared this with me.

Today, by some amazing act of grace, my 3 kids are all very healthy. I believe it's never too late to start building their immunities up again. They love fruits and vegetables now, and we do our best to keep an abundance of fruits and vegetables in our systems with smoothies, soups and salads!

First, is your baby ready for solid foods? Here are a few signs that he or she is ready, but be sure to talk to your pediatrician to be certain.

• Lets you know she's full from a meal of nursing or bottle by turning away
• Can sit up and hold her head up without assistance
• Newfound interest in your food
• Doubling of birth weight

Some basic tips about starting solid foods:

• Try one per week to be sure there are no allergies
• Start with non-sweet veggies first (babies will enjoy sweet fruits more, and possibly not enjoy veggies when introduced)
• No salt or sweeteners are needed for their foods
• Room temperature is best to avoid burning their tender mouth
• Don't assume they don't like something, re-introduce it another week
• Talk to your pediatrician

Handy tools you might need:

• A food processor, or high powered blender like a VitaMix
• A good vegetable peeler
• Apple corer
• Small mason jars for storage
• Ice cube tray for freezing
• Potato masher or fork

One day on a trip to Our Father's Farm, I learned of an interesting food for babies. An egg yolk a day beginning at 4-6 months. The egg yolk supplies cholesterol needed for mental development as well as important sulphur-containing amino acids.

The white, which contains difficult-to-digest proteins, should not be given before the age of one year.

Please make sure to find egg yolks from pasture-fed hens or hens raised on flax meal, fish meal or insects are also rich in the omega-3 long-chain fatty acids found in mother's milk but which may be lacking in cow's milk. These fatty acids will assist in the proper development of the brain. Parents who feed egg yolk to baby have been known to have children who speak and take directions at an early age.

A couple ways you can serve an egg yolk:

• Place and egg yolk in a bowl and pour simmering water to lightly cook it, let cool and serve.
• Mix in an egg yolk with hot cooked rice cereal, cool and serve.

First foods for baby:

Avocado

A great first food for baby, avocados burst with essential fats and nutrients that a growing baby needs. Smooth and creamy, avocados are easily digested and well tolerated by most babies! Like the banana, it's a portable food in its own wrapper!

Vitamins: A, C, Niacin, Folate Minerals: Potassium, Phosphorus, Iron, Magnesium, Calcium

1. Peel and take out the pit of a ripe avocado - do not cook 2. Cut “meat” out and mash with a fork 3. There should be no need to use a machine as just like bananas, avocados have a very soft consistency and texture. Avocados do not need to be cooked 4. Add breast milk or water to thin or add cereal to thicken up if you'd like

Acorn or Butternut Squash 

1. Cut acorn, hubbard, or butternut squash in half, scoop out seeds 2. Place an inch of water in a baking pan, then place squash halves "face" down in the pan. Check on water level while baking 3. Bake in a 400 degree oven for 40 minutes or until the “shell/skin” puckers and halves feel soft then scoop squash “meat” out of the shell 4. Place squash "meat" into the food processor and puree 5. Add water as necessary to achieve a smooth, thin consistency 6. You can also peel the squash, scoop out the seeds and then cut into chunks and boil/steam until tender (like when boiling potatoes for mashed potatoes) 7. Follow steps 4 and 5

Yams/Sweet Potato

Vitamins: A (24,877 mg ), C, Folate Minerals: Potassium, Sodium, Selenium, Phosphorous, Magnesium, Calcium

1. Wash and poke holes in sweet potato with fork then wrap sweet potatoes in tin foil - do not peel for baking 2. Place in a 400 degree oven and bake for 30 minutes or until soft 3. Let cool and puree the potato in a blender or food processor

OR

1. Peel sweet potatoes and cut into small chunks 2. Place chunks into a pan with just enough water to slightly cover potato 3. "Steam" boil until tender, be sure to check on the water level 4. Reserve any left over water to use for thinning out the sweet potatoes 5. If you have baked your sweet potato, remove skins and use liquid from your preferred source 6. Place sweet potato into the processor and puree 7. Add the reserved water or other liquid as necessary to achieve a smooth, thin consistency minutes or until a knife inserted near center comes out clean

Peas

Peas are high in protein, vitamin C and A! Anything green has amazing detoxifying properties. As with any of these fragile vegetables, don't over cook them as you will lose some of their valuable nutrients.

1. Bring a cup of water to boil 2. Add frozen peas, cook until just tender 3. Blend in food processor or blender 4. Cool and serve

Bananas

Bananas are another great first food for your baby. Research indicates that bananas and their mucosal properties actually help coat the tummy and help aid in digestion. Bananas are sweet, which may help baby more readily accept the first food experience.

Vitamins: A, C, Folate Minerals: Potassium, Phosphorus, Selenium, Magnesium, Calcium

1. Peel a ripe banana - do not cook 2. Place banana in a food processor/food mill or blender and puree 3. You can also mash the banana in a bowl using a regular fork – heat in microwave for 25 seconds prior to mashing for extra softness 4. Add breast milk or water to thin or add cereal to thicken up if you'd like

Apples (Applesauce)

Vitamins: A, C, Folate Minerals: Potassium, Magnesium, Calcium

This recipe is written so that you may use any amount of apples you wish 1. Peel, core and cut apple into slices/chunks 2. Place slices or chunks into a pan with just enough water to slightly cover apples 3. Boil/steam until tender; be sure to check on the water level and stir. 4. Apples may be mashed with a potato masher to achieve a smooth applesauce consistency. If your masher will not achieve a puree type of consistency, then follow steps 5 – 7 5. Reserve any leftover water to use for thinning out the apples 6. Place into your choice of appliance for pureeing and begin pureeing 7. Add the reserved water as necessary to achieve a smooth, thin puree 8. Add cereal to thicken if you'd like 9. Ask your pediatrician about adding some cinnamon for new tastes

Pears

Vitamins: A, C, Folate Minerals: Potassium, Phosphorus, Magnesium, Calcium

1. Peel and cut into chunks so as to avoid the little seed portion. 2. Steam gently until tender; 3. Place in a blender/food processor and puree until smooth. You may be able to just use a fork too. 4. Use the leftover cooking water if needed but Pears tend to be very runny and watery without adding liquid - Add some baby cereal to thicken if needed.

Mango (6-8 months or older)

Vitamins: A (1262 IU in one cup), C, E, K, Folate Minerals: Potassium, Phosphorus, Magnesium, Calcium, Sodium

1. Peel 2. Scoop our the "meat" 3. Puree in a food processor, or mash up until smooth

Organic Brown Rice Cereal

If you decide to make homemade baby cereal, make it with brown rice (organic if preferred). Whole grains are more healthy and nutritious for your baby (and for the whole family).

1/4 c. rice powder (organic brown rice ground in blender or food processor) 1 cup water

1. Bring liquid to boil in saucepan. Add the rice powder while stirring constantly. 2. Simmer for 10 minutes, whisking constantly, mix breast milk, egg yolk and fruits if desired Serve warm

For more tips on a healthy family and a community of healthy minded friends, please check out www.puregoodness.net and our facebook page!

Recipe of the Week - "Southern Boy Approved" Crock Pot BBQ

Once upon a time there was a Georgia Boy. Like most good Southern boys, he was raised to love three things: His church, his mama, and his bbq.

That Boy grew up, and got his first job.  At a bbq restaurant.

And then he moved north to attend school.

Where he met a Pennsylvania Girl.

After a couple years, they got married and settled into a life in Northern Virginia.

But the boy was sad.  Because, you see, it is common knowledge that Northern Virginia just does not have a "true" bbq joint.

Until one day, his loving and devoted wife stumbled upon a recipe.  The easiest, most hands-free bbq recipe EVER.

And the Boy loved it.  He loved it so much that he requested it over and over again.  When the Boy's parents came to visit, they loved it, too.

So now, that Pennsylvania Girl (me!) is sharing that recipe with you.

INGREDIENTS:

3 pounds (approx.) Pork Roast 1 package dry onion soup mix 1 cup water barbecue sauce sliced American cheese

DIRECTIONS:

Trim as much fat off the the pork roast as possible. Place in the crockpot. Mix package of soup mix with cup of water and pour over roast. Leave in crockpot for 10 hours on low. Take most of the juices out of crockpot leaving about 1/2 cup.

Shred pork roast and pour Barbecue sauce over, stir and let it warm up about 10 minutes. Serve on Hamburger Buns or Steak Rolls with cheese slices.

Um, that's it.  It's ridiculous how easy this is.  But I've served it over and over and it's always a crowd pleaser.  It even looks yummy.  See?

Recipe of the Week - Ginger Melts

It doesn’t matter the time of year.  I am ALWAYS ready to eat Ginger Snaps.  But I do crave them even more when I’m already drinking pumpkin lattes, in a sweater, while watching the leaves fall.  I have an amazing recipe—one we tend to call Ginger Melts at our house, because there’s not much snappy about them…except maybe the speed at which they disappear.  Their tragic flaw?  Refined flour, refined sugar, and shortening.  Don’t get me wrong—I’m not going to sit here and tell you I will never make this recipe again.  My husband worked a 14 hour day a few weeks ago.  I dug for the shortening, dusted it off, and set to work making the bonafides. After that batch, I wondered about a healthy version—one with nothing refined.  My understanding of sugars is growing, so I’ve been trying to mold my kitchen worldview.  I loved my original recipe so much that I thought I would set about modifying it before I searched for a new one.   I was pleasantly surprised when this batch came out just as soft as the originals, and even more “gingery” from the added molasses!  We like this one even better now.  And they continue the name of Ginger Melts!  I am going to continue experimenting (maybe some pureed prunes or dates for a more natural sugar?).  What do you use for sugar? Ginger Melts

2 ½ cups whole wheat or white whole wheat flour 2 tsp. baking soda 2 tsp. ginger 1 tsp. all-spice 1 tsp. nutmeg 2 tsp. cinnamon ½ tsp. salt ¾ cup coconut oil 5 Tbl. molasses 4 Tbl. honey 4 Tbl. Agave 1 egg Flax Seed (optional)

Oven Temp:  350 degrees.  Mix dry ingredients.  In separate bowl, mix wet ingredients.  Stir into dry ingredients until well mixed.  Form into balls (smaller than golf balls, bigger than grapes).  If you want, you can roll them in flax seed (this gives it that “grainy”texture like the ginger snaps that are rolled in sugar).  Place on greased cookie sheet or parchment paper and bake for 10-12 minutes.

Note:  The cookies won’t look/feel done when you take them out, but they are done.  Let them sit for a bit to help them solidify.

If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

Recipe of the Week - Sante Fe Chicken

All busy parents adore their slow cookers for the benefit of producing delicious meals without having put forth very much effort. It's easy to get stuck in a rut with a slow cooker, so this take on a shedded Mexican chicken is delicious, especially when served over cilantro lime rice!

Crock Pot Santa Fe Chicken Servings: 8 24 oz (1 1/2) lbs chicken breast 14.4 oz can diced tomatoes with mild green chilies 15 oz can black beans 8 oz frozen corn 1/4 cup chopped fresh cilantro 15oz chicken broth 3 scallions, chopped 1 tsp garlic powder 1 tsp onion powder 1 tsp cumin 1 tsp cayenne pepper (to taste) salt to taste Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice -- see other recipe for delicious cilantro lime rice!

My take on Chipotle's Cilantro Lime Rice 1 cup extra long grain rice or basmati rice 1/2 lime, juice of 2 cups water 1 tsp salt 3 tbsp fresh chopped cilantro 3 tsp vegetable oil

In a small heavy pot, add rice, water, 1 tsp oil and salt. Boil on high until most of the water evaporates. When the water just skims the top of the rice, reduce to low and cover about 15 minutes. Shut off flame and keep covered an additional 5 minute.

In a medium bowl, combine chopped cilantro, lime juice, rice and remaining oil and toss until completely mixed.

Recipe of the Week - Secret Ingredient Chocolate Chip Peanut Butter Cookies

I have recently been intrigued by desserts based on pureed chickpeas. They taste good, they're relatively healthy and my kids like them. My husband likes them, too, especially if I don't say anything before he eats them! This recipe does require a food processor, but other than that, it's easier to do than a typical cookie recipe. They do have a slightly soft texture, but really do taste delicious. You could also use this unbaked for "truffles" or cookie dough dip!

1 can chickpeas, rinsed 2 teaspoons vanilla extract 1/2 cup plus 3 tablespoons natural peanut butter 1/4 - 1/3 cup honey (I used brown sugar for a more traditional taste. Plus I hoard my honey for tea and toast.) 1 teaspoon baking powder 1/2 cup chocolate chips

Place all ingredients except chocolate chips into the food processor.  Pulse until everything is smooth (about two minutes).  It will be very thick.  At this point I removed the dough to a bowl and folded in the chocolate chips.  You can also add the chocolate chips to the food processor and pulse a couple times.

Scoop teaspoonfuls onto a parchment-lined baking sheet and bake for 15-20 minutes in a 350 degree oven.  (I didn't line my baking sheet.  They stuck a little, but not so much that I couldn't get them off.  I immediately removed them to a cooling rack.)

Makes about 16 cookies.

Adapted from http://eatgood4life.blogspot.ca/2012/06/gluten-free-dark-chocolate-and-peanut.html.

Recipe of the Week - Thai Rice Bowl

My husband is half Chinese, so you can imagine the amount of rice we go through!  He has been a trooper as we have transitioned from white rice to brown rice, and recipes like this have definitely helped!  This dish is so warm and comforting—a wonderfully filling dinner, especially with black beans! The recipe comes from the Food Babe blog (http://foodbabe.com/2012/04/20/thai-rice-bowl/).  The ingredients are all the same, but I changed the preparation to make it a quicker meal.

Thai Rice Bowl 1 cup water 1 cup coconut milk 1 cup brown rice ¼ cup red onion or green onions Handful of fresh cilantro chopped ¼ cup diced carrots 1 tbsp coconut oil 1 tsp ginger root minced (or ¼ tsp. ground ginger) ¼ tsp turmeric ½ tsp sea salt or more to taste (I don’t add the salt and it still tastes fine)

Toppings ¼ tsp lime zest + juice Red pepper flakes Toasted jungle peanuts or raw cashews

  Directions:

1. Sautee onions and carrots in oil, about 5 min.
2. Add spices and sauté about 30 seconds.
3. Add rice and cilantro and stir for about 1 minute.
4. Add liquids, bring to boil.
5. Reduce heat, cover, and simmer 20+ minutes.

  If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

Recipe of the Week - Refrigerator Dough Rolls

I love holidays. Especially ones I get to spend with my family since childhood meals have been a big part of our celebrations. As a kid (okay, and even as an adult), it didn’t feel like a “holiday” unless my mom made one of her roll recipes. As an adult, her refrigerator dough recipe has become my favorite. It’s the base of many favorite holiday meals including our annual Christmas Eve dinner of chili and cinnamon rolls. The best part of it, however, is the fact that you can make up a big batch of dough one day and have fresh rolls for up to two weeks!

Dough: 1 package yeast 1/2 cup warm water 1 tablespoon sugar 2 cups warm water 3/4 cups oil 1 tablespoon salt 3/4 cup sugar 1 egg, beaten 7-8 cups flour

Directions: Combine the first three ingredients in small bowl and soften yeast. Combine water, oil, sugar, egg and salt. Stir in 2 cups of flour. Add yeast mixture. Gradually add the rest of flour 1 cup at a time. Knead until smooth. Put dough into large oiled/butter/sprayed bowl and cover until dough has doubled in size. From here you can make up desired number of rolls and let rise. Bake at 350 for 10-20 minutes depending on size. Brush with melted butter if desired. Put any leftover dough in an air tight container and keep in fridge for up to two weeks.

  If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

To a Healthier Holiday

Last month our writers shared some of their holiday traditions and plans for the upcoming season. In November, we continue our conversation about holidays. How do we juggle visitors, travel with small children, eat well amidst all that delicious food and most importantly, take time to just BREATHE? This time of year can very quickly become stressful, so we hope our writers' words this month will give you a few moments to slow down, think about how you're spending your energy and encourage you during this busy, but wonderful time of year. ~TMC  Staying healthy over the holidays can be tricky...especially if you’re not the one doing the cooking! While I don’t want to be a party pooper, I have found that I have to be a little more hands-on when it comes to holiday meals. This has meant a lot of thinking ahead, preparing for possible awkward conversations, learning to "let go" and practicing graciousness.  While you may only have control over one or two dishes, there are a few things you can do to limit the chemicals and carbs in your holiday diet.

1) Limit the rolls or go whole wheat. I won’t hide it. I love bread! I would never be able to skip the rolls. I do limit myself to one roll but I also found this delicious whole-wheat roll recipe last year and I felt better about eating them throughout the weekend. http://realmomkitchen.com/1617/no-knead-whole-wheat-rolls/

Please keep in mind that most packaged yeast includes MSG. It is very easy to buy yeast, in bulk, from a health food store. For those of you who do not know how to recognize MSG, it’s listed, typically near the bottom of the list, as monosodium glutamate.

2) Make what you can from scratch. My father-in-law makes delicious pot pies with leftover turkey meat, but he uses canned soup. While I am thankful that he’s leaving me with 3 plus dinners in the freezer I'm not thrilled with the thought of all the MSG we, and especially my 1-year-old son, would be consuming.  I kindly asked if I could make the soup for him to use, and he didn’t mind. Here is the recipe I used. It was really simple to make, obviously, not as simple as popping the lid off the can but definitely worth the minimal extra effort. http://www.grouprecipes.com/70195/make-it-yourself--condensed-cream-of-soups.html

3) Halve the sugar! *According to the American Heart Association, the average American consumes 150 pounds of sugar a year! It sounds crazy, but start checking the ingredients list. Four grams of sugar equals one teaspoon. If you eat a bowl of cereal for breakfast, you’ve most likely already hit the recommended consumption of sugar for the day (six teaspoons) and it’s not even 9am. So, when it comes to baking that yummy pie, consider halving the sugar and even using a healthier substitute rather than white sugar. Honey, raw sugar, agave nectar, maple syrup or stevia are all great substitutes and there are many more.

4) Choose wisely and use common sense. If you’re given the option, a homemade dessert is going to be “healthier” for you than a store bought dessert. Also, remember you don’t have to eat everything. I am a people-pleaser so choosing one aunt’s dessert or dish over the other can be tough for me. I have to remind myself that others will eat it and no one will get their feelings hurt. You have the right to choose your calories. If you don’t care for mashed potatoes, don’t have any and eat more dessert!  I’m not a huge fan of pie so I double up on the sweet potato casserole. To each his own!

5) Pick your battles and practice flexibility. I mentioned the canned soup above. I know my father-in-law. That was a situation where I knew I wouldn’t be stepping on any toes. Now, if I had tried to suggest I make the piecrust, from scratch, for his famous Thanksgiving pies, my husband probably wouldn’t have spoken to me until January. Some things just are not worth it. Though the holidays seem to revolve around food, it’s really about being with your family and the people you love, among other things. If you can keep that as your focus and take a deep breath, those few extra chemicals, carbs or calories won’t seem to matter as much.

*http://www.doctoroz.com/blog/jodi-sawyer-rn/sugar-sour-side-effects

Recipe of the Week - Sweet Potato Casserole

My favorite part of Thanksgiving is the Sweet Potato Casserole. Those of you who attended the Café a few weeks ago know why. It’s sweet yet salty, creamy yet crunchy. I eat the leftovers for breakfast, lunch and dinner all weekend long if I’m lucky enough to have any leftovers. This year I’ll probably get smart and do what I did for the Café – double the recipe and prepare my own little bowl just in case! Sweet Potato Casserole 3 cups sweet potato, drained ½ cup sugar ½ tsp salt 2 eggs 1 stick of butter ½ cup milk 1 tsp vanilla ¼ tsp cinnamon

Topping ½ cup sugar 1/3 cup flour 1 stick butter Optional – pecans and/or walnuts

Mix all together. Put in casserole dish. Cover with topping. Bake at 350 for 35-45 minutes uncovered.

**The most important thing to remember about this recipe is that you can (and should) cut the butter and sugar in half and you will not taste a difference.  I’ve also used raw sugar instead of cane and I always use whole wheat (white) flour. Enjoy!

  If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

Reducing the Sugar Rush During the Holiday Rush

Last month our writers shared some of their holiday traditions and plans for the upcoming season. In November, we continue our conversation about holidays. How do we juggle visitors, travel with small children, eat well amidst all that delicious food and most importantly, take time to just BREATHE? This time of year can very quickly become stressful, so we hope our writers' words this month will give you a few moments to slow down, think about how you're spending your energy and encourage you during this busy, but wonderful time of year. ~TMC The newest change to our eating philosophy has been a different approach to sugars, and it’s just in time for the holidays!  A couple years ago we made a point to cut out all high-fructose corn syrup, and I highly suggest this as a great “first step” if you’re considering a healthier food intake.  I still couldn’t shake myself of good old cane sugar—you know, every girl’s first love.  Even with wanting a healthier lifestyle, I’ve still tried to hold on to two points that I think are very important with how we view food in our house.

1.  Food is meant to keep us alive. 

Shocking, I know.  I just feel like too many foodies view what they eat (and what our society eats) as something that is killing them and not sustaining them.  True, the wrong kind of food should be avoided, but…it’s still food.  Something to be thankful for, first and foremost.

2.  Food is meant to be enjoyed.

Enough of the self-martyred, suffering vegan (spoken from a vegan 3 days out of the week).  Enjoy feasting!  Especially during the holiday season.  (Stepping down from soap box…)  All that to say, I was afraid that if I cut the sugar, we would cease to employ point number 2—enjoying food.

Slowly, we have made a few changes, and I haven’t bought sugar for a few months now, and we don’t feel like we’re missing anything!

The first thing I did was start to use fruit purees instead of eggs when making sweets/fruit breads.  The fruit adds natural sweetness which then helps you lessen the amount of added sugar.  Here are some easy conversions:

Applesauce, Mashed Bananas, and Pumpkin Puree—work well in sweetened baked goods, just make sure the flavor would be compatible with other flavors, as the fruit will likely shine through a bit.  1 egg=1/4 cup fruit puree (one medium mashed banana will normally substitute for 2 eggs)

Prune Puree—since stronger in flavor, works well with dense desserts such as brownies.  1 egg=1/4 cup fruit puree

After sweetening with fruit, I started cutting the amount of sugar.  Stat with using ¾ of the amount called for, and then cut back to half.  If you’re having company, offer frosting or honey to be added if someone has more of a sweet tooth.  I promise, you will get used to it over time, and the more you cut out, the less often your brain will send sugar signals.

I also read this awesome article about decoding sweeteners—there are just so many out there!  http://www.puregoodness.net/nutrition/sweeteners-decoded/  We now use mostly honey, agave, and molasses for sweetening.  We keep some stevia and sucanat on hand, and we occasionally buy maple syrup.  These are all sugars, but they’re not nearly as refined as white sugar or hfcs (high fructose corn syrup) and they do not raise the glycemic level as much.

Conversions:  for honey and agave, use ¾ cup for 1 cup of sugar the recipe calls for, reduce liquids by ½ cup for every cup of honey you add, and reduce oven temp. by 25 degrees to prevent browning.  For sucanat—equal amounts as sugar.

I am a little timid about this holiday season, as this will be my first one completely dairy free, mostly corn free, as well as (six days out of the week) ovo-vegetarian (no meat or dairy products, but I still love me some eggs!).  I know…there go all my dinner invitations!  My way of coping so far when I go to parties is either eat a lot beforehand so I’m not tempted, or, better yet, always take a dish with me so I have something to enjoy with friends.  Whether or not you have allergy/dietary restrictions, I would suggest offering to bring food.  If you’re opting for a healthier holiday season, prepare a sweet dish with less sugar, or an appetizer that’s homemade, and that way you will get to enjoy the food—and have it too.

How do you cope with allergy and special diet restrictions during the holidays?

Recipe of the Week - Easy Breaded Chicken Cutlets

This is my go-to recipe when I don't know what to do for dinner and I don't have much time. I love that you don't need many ingredients and the mustard really insures that the chicken will stay moist. Enjoy! Ingredients:

4 boneless, skinless chicken breasts 1 Tablespoon mustard of your choice (I love using Dijon!) Italian breadcrumbs 1 Tablespoon desired oil (I use coconut, but any kind will do)

Directions:

Melt oil on medium heat in frying pan. If desired, cut chicken breasts in half (long ways) for quicker cooking time. Brush mustard on both sides of chicken. Coat both sides with bread crumbs. Place chicken in frying pan and cook approximately 5-7 minutes on each side or until chicken is no longer pink in the middle.

If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

Recipe of the Week - Lasagna Soup

I first made this soup last winter and it was such a hit with the family that it's become a regular rotation. The soup really tastes like lasagna! My husband wasn't sure about it when he tried the soup alone but when you combine it with the "cheesy yum" it really pulls together and tastes like its namesake. The soup easily adapts to changes, and I've included some of my previous alterations in {} based on what I had on hand and what I could find locally at the time. I have a hard time getting my daughter to eat most meat, but have recently learned that she loves spaghetti, so this is a great way to get a little extra protein in her diet. Serve with some crusty bread for dipping, and enjoy!

For the Soup: 2 tsp. olive oil 1-1/2 lbs. Italian sausage {I used ground beef and ground pork with no ill affects on flavor} 3 c. chopped onions 4 garlic cloves, minced 2 tsp. dried oregano 1/2 tsp. crushed red pepper flakes 2 T. tomato paste 1 28-oz. can fire roasted diced tomatoes {I've used basil, oregano, garlic tomatoes; or home canned tomatoes with extra herbs} 2 bay leaves 6 c. chicken stock 8 oz. mafalda or fusilli pasta {I've used a variety of spiral and medium shells, we actually prefer the shells because they "cup" the liquid} 1/2 c. finely chopped fresh basil leaves salt and freshly ground black pepper, to taste

for the cheesy yum: 8 oz. ricotta 1/2 c. grated Parmesan cheese {Asiago works well too!} 1/4 tsp. salt pinch of freshly ground pepper

2 c. shredded mozzarella cheese {even without mozzarella, it's delicious}

Heat olive oil in a large pot over medium heat. Add sausage, breaking up into bite sized pieces, and brown for about 5 minutes. Add onions and cook until softened, about 6 minutes. Add garlic, oregano, and red pepper flakes. Cook for 1 minute. Add tomato paste and stir well to incorporate. Cook for 3 to 4 minutes, or until the tomato paste turns a rusty brown color.

Add diced tomatoes, bay leaves, and chicken stock. Stir to combine. Bring to a boil and then reduce heat and simmer for 30 minutes. Add uncooked pasta and cook until al dente. Do not over cook or let soup simmer for a long period of time at this point, as the pasta will get mushy. Stir in basil and season to taste with salt and freshly ground black pepper.

While the pasta is cooking, prepare the cheesy yum. In a small bowl, combine the ricotta, Parmesan, salt, and pepper.

To serve, place a dollop of the cheesy yum in each soup bowl, sprinkle some of the mozzarella on top and ladle the hot soup over the cheese.

Servings: 8

Recipe source: http://www.afarmgirlsdabbles.com/2011/03/24/lasagna-soup/

Salad Bar Parenting: The Beauty of Bananas

Salad Bar Parenting: A buffet of ideas, practices and products loved by a Motherhood Collective Mom. Depending on your season of parenthood or mothering philosophies, you may pile on what works for you or pass the salad tongs to the next Mom. ~TMC As our little one transitioned from exclusively "milk" fed into solid foods, I explored the world of homemade babyfood. Creating healthy and wholesome meals for my babe inadvertently led to my husband and I eating more fresh produce and fewer processed foods. The biggest discovery for our family was the beauty (and versatility) of bananas.

This yellow super-fruit is often a baby's first introduction into the world of food. It was usually the only fruit that lived in our junk food-filled house when we were newlyweds. Now that I know better, I sneak it into as many things as possible.

Mashed bananas are the perfect sweet addition (or substitute) for pancakes, muffins, and cookies. Cut up bananas are amazing on peanut butter sandwiches and cereal. But have you ever eaten a frozen banana? Frozen bananas are an amazing popsicle substitute if your kids love ice cream on a stick. (Frozen bananas are also the perfect soother for teething babes).

My favorite method of daily consumption of my yellow friend is in the form of smoothies. I cut up 4 - 5 bananas in a container and stick it into the freezer for at least 5 hours. It takes about 1.5 - 2 bananas to make a serving that satisfies a grown up with a sweet tooth. If we're enjoying a smoothie in the morning, I add spinach and almond butter with skim milk. If we're enjoying a smoothie at night instead of going out to get FroYo, we crush M&Ms or Oreos and make a Blizzard. We've saved money and calories with these frozen concoctions and I'm certain we're the skinnier for it.

Recipe of the Week - White Chocolate Snack Mix

Making this "snack mix" at Christmas time has become a tradition in my extended family. We also call it "Christmas Crack" because it is addictive! I don't even like white chocolate and I could eat a whole recipe of this! After our children were born, my husband decided that we should call it "Christmas Snack" instead of "Christmas Crack." You can decide for yourself what you'd like to call it. Buy red and green M&Ms to make it more Christmas-y. You can also dye the melted white chocolate with food coloring if you like. Work quickly. The white chocolate cools and hardens in a short amount of time. 10 oz mini pretzels 5 cups cheerios 5 cups corn chex 2 cups salted peanuts 14 oz M&Ms 2 11 oz packages of white chocolate chips 3 T vegetable oil

Line three baking sheets with waxed paper. (You can also tape a long piece of waxed paper to the counter or your dining room table. It's easier to work with this way.) In a large bowl combine all ingredients except white chocolate chips and oil. Heat white chocolate chips and oil in the microwave on medium-high for two minutes, stirring once. Microwave on high for 10 seconds. Stir until smooth. Pour over cereal and mix well. Spread onto prepared sheets. Allow to cool and then break apart and store in airtight containers.

Recipe and photo from allrecipes.com.

If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at submissions@themotherhoodcollective.org

Recipe of the Week - Savory Homemade Brunswick Stew

Autumn beckons, and for me that's soup season. This recipe is a winner for us because it's very flavorful, reasonably healthy, and makes a HUGE amount for delicious leftovers which somehow taste even better when reheated! Our version is based on a recipe from Southern Living magazine years ago, but with lots of tweaks over the time we've been making it. Feel free to customize it yourself and call it your own. This makes anywhere from 8 to 16 servings depending on how hungry everyone is!

1 whole chicken (small to medium size is good, say 3-4 lbs) 1 large onion, diced 2 green bell peppers, chopped 1.5 Tbs olive oil 1 large (28 oz) can and 1 small (15 oz) can of whole peeled tomatoes, undrained, coarsely chopped (I use kitchen shears to snip them up while still in the can to save some mess) 1 small (8 oz.) can tomato sauce 1/4 cup sugar 3 Tbs white vinegar 2 Tbs Worcestershire sauce 2 Tbs all-purpose flour 1.5 lb. white or red potatoes, peeled and cubed 1 tablespoon Cholula or similar hot sauce (if you like it spicy, add more!) 1.5 teaspoons salt 1/2 teaspoon ground turmeric (Don't skip this! And watch out because it'll dye your wooden spoons yellow.) 1/2 teaspoon ground black pepper 16 oz. frozen or canned corn, drained 16 oz. frozen or canned lima beans, drained

Instructions:

1. Rinse the chicken and remove any giblets, etc. Place in a deep pot and cover with water. Boil for 45 minutes or until done.
2. Remove chicken from broth and place on a plate to cool. Allow the broth to return to a boil over medium to low heat, and let it cook down until it is quite concentrated, boiled down to about two cups.
3. Skin, bone, and chop chicken. Don't chop it up too small or it will all disintegrate later when reheated. One inch cubes are good.
4. Cook the onion and bell pepper in the oil in the bottom of a large soup pot (this is a great recipe for a big enameled cast-iron pot if you have one, but any large pot will do, really, even the one you boiled the chicken in). When softened, add the chopped cooked chicken, both undrained cans of tomatoes, the tomato sauce, sugar, vinegar and Worcestershire sauce.
5. Carefully scoop about 1/2 a cup of your reduced chicken broth from the pot it's been simmering in, into a glass measuring cup. Add the flour and whisk until smooth. Stir into the chicken mixture. If there are a few lumps, don't worry, just stir things around and it will incorporate.
6. Add the rest of the reduced chicken broth, as well as the potatoes, hot sauce, salt, turmeric, and pepper.
7. Cover and cook over medium heat until the potatoes are fork-tender. This can take anywhere from 20-40 minutes depending on your potatoes. When this is done and you are about 10 minutes away from serving, add the drained corn and lima beans, and continue to cook for the remaining 10 minutes or so. This is fairly forgiving if you need to leave it on the stove on low for a bit.

Serve over rice or with warm crusty bread.

Again, this reheats beautifully. We have frozen single servings of it to have as a quick go-to meal for later, and it's one of my favorite things to see a stack of these in the freezer!

If you have a favorite recipe you'd like to share with our readers, please submit it here or email us at: submissions@themotherhoodcollective.org

Recipe of the Week - Pumpkin Cookies

 

These are a fall family favorite in the Earl household. We typically only last a few days without before making a new batch. The best thing about them, besides the taste, is they can be relatively healthy if you follow my directions in bold and avoid the frosting. They are delicious both ways; I prefer them without the frosting but they make a festive addition to any party if you frost and top with a piece of candy corn.

Pumpkin Cookies 2 cups flour – I use whole wheat flour. 1 cup quick oats 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 cup butter softened – I substitute at least ½ cup coconut oil. 1 cup firmly packed brown sugar – I only use ½ cup and sometimes replace with honey. 1 cup of sugar -  I only use ½ cup of raw cane sugar. 1 egg 1 teaspoon vanilla 1 cup Libby’s Solid Pack Pumpkin 1 cup semi sweet chocolate chips or M&M’s (optional) I skip this. 1 cup raisins (optional) – I skip this. 1 cup nuts (optional) – I skip this.

Preheat oven to 350 degrees. Combine flour, oats, baking soda, cinnamon and salt. Cream butter, gradually add sugars, beating until light and fluffy. Add egg and vanilla; mix well. Alternate additions of dry ingredients and pumpkin,  mixing well after each addition. Stir in morsels. Drop dough, using cookie scoop or teaspoon, onto lightly greased cookie sheet. Bake 10-11 minutes until cookies are firm and lightly browned.  This recipe will make close to 60 cookies.

Cream Cheese Frosting 1, 3-ounce package cream cheese 1/4 cup butter 1 teaspoon vanilla 2 cups powdered sugar

In a mixer bowl beat together cream cheese, butter and vanilla till light and fluffy. Gradually add powdered sugar, beating until smooth.

Healthy Moms: Teaching Kids Early

Getting kids to eat their veggies can be a huge challenge for us moms. I know with my kids it was and sometimes is an uphill battle. We started choosing a healthier lifestyle after the birth of our 3rd. He is 5 now, and my other two are 10 and 8. Because we started this process when they were young, they have embraced our lifestyle today. But it hasn't been easy. With our youngest, "green smoothies", or we called them "muscle smoothies", worked best. He didn't like salads at dinner and rarely would eat the veggies served with dinner. I felt more confident that he was getting his nutrients from the smoothies we made. Calling them fun names like "green slime," "muscle smoothie," or "smoothie to grow" made it fun for him. I let him choose the ingredients… we start with a banana, then add apple, carrot, and spinach or kale. Add a little unsweetened almond or coconut milk and blend!  We also can sneak some hemp seeds or flax seeds in there too. He loved throwing the ingredients in the blender!

The USDA is now saying we need to have 7-13 servings of fruits and vegetables a day. How many do you think we can actually get our kids to have? I know we work really hard at this, but realistically, get 6-7 servings each day.

I've heard of the recipes where you "hide" the veggies in food. This is smart to some extent, but a healthy goal for us moms should be to incorporate raw veggies into their bodies. When we cook down vegetables, we lose some of the enzymes and phytonutrients that actually benefit their immune system and developmental system. A couple foods are actually healthier cooked such as potatoes and tomatoes, but most are healthiest in their raw form.

A fun way to sit down with your kids is to divide foods into 3 categories. Have fun with your kids and make a buffet of food. Let them divide out the food into the 3 areas.

Green Light Foods:

Enjoy these foods all the time! These foods help you "GO!" and grow.

Fresh, local veggies like carrots, celery, broccoli, peppers, tomatoes Nuts and seeds Whole grains like brown rice and quinoa 100% whole grain breads Fresh juices and smoothies Hummus & bean dips

Yellow Light Foods:

Proceed with caution. Only eat these foods sometimes! These foods aren't all bad, but if we eat them all day long, we will go "SLOW"...

Bottled juices Sugary yogurts Baked chips and crackers Restaurant foods Meat and Dairy

Red Light Foods:

Try to avoid these as much as possible! These foods make you "STOP" and slow you down. They make you feel weak.

Donuts Pastries Fast food Soda Candy Chips Foods you're allergic to

Basically, when you walk around your grocery store, if you start in the produce area you'll notice the perimeter is Green and Yellow light foods, and the middle is mostly Red light foods. Take your kids to the store with you and have them help you shop for the "Go" foods!

Try this little exercise out sometime with your kids. Even young toddlers understand this because they watch your car stop, slow down, and GO! Train them up early and by the time they're my kids' age, they will seek out those foods on their own! I'm so proud of my kids' choices, especially my oldest. She shares her knowledge with her classmates every day.

For more tips and health information, please check out my site www.puregoodness.net. Share some of your thoughts below on this exercise and how it worked for your kids!

Recipe of the Week - Natilla, A Cold Morning Delight

Its hard to believe that fall is just around the corner! You know what, that's just fine with me. Having grown up in Massachusetts, fall is the perfect time to think of my favorite cold weather foods.

None comes to mind quicker than the crema that my Abuela Elena used to make. According to Puerto Rican Cookery its name is Natilla (pronounced nah-tee'-ya) and it's classified as a cold custard dessert. But to me, it will always be a breakfast similar to oatmeal.

My abuela passed away when I was young, yet whenever I make this cold morning treat, I remember how I felt when my grandmother would place that warm plate in front of me. Unfortunately, food that comforts the soul does not always do well for the body and this natilla is no different.

The recipe is provided as it appears in the Puerto Rican Cookery, but as my mother pointed out, it can be adapted. For instance, as a child I was never a fan of the lime peel, so now I don't add it. My mother adds vanilla and decreases the amount of sugar. Both of us double the cornstarch to make it a little thicker, and as I've said before, we prefer it warm.

One thing I know for sure, I can't wait to share this with daughter, Elena, named for the the woman who inspired this recipe.

Group A 1 tablespoon cornstarch 1/8 teaspoon salt 2 egg yolks 2 cups milk

Group B 1/2 cup sugar 1 thin cinnamon stick 1 lime peel, rinsed and drained

In saucepan, blend cornstarch and salt with part of the milk. Add egg yolks and mix well. Add remaining milk and ingredients included in Group B. Place saucepan over moderate-high heat and bring to a brisk boil, stirring constantly with a wooden spoon. Remove immediately and strain into a dessert bowl or 4 individual cups. Allow to cool and set in refrigerator.