Quinoa Salad with Veggies and Pine Nuts

I do not enjoy Quinoa. It has an overpowering flavor that is more difficult to mask than more mild tasting grains such as rice. As you may have heard, it is super good for you, so I set out on a journey to find a way to make it not only palatable, but down right tasty. Quinoa is technically a seed and contains a complete amino acid profile unlike most other grain like foods. One cup contains 8 grams of protein and 15-30% of many nutrients such as magnesium, zinc, folate, iron and manganese. At 5 grams of fiber per cup, quinoa will make a big dent in the recommended 25-30 grams. Quinoa also contains large amounts of quercetin and kaempferol which are potent anti-inflammatory compounds that help fight viral infections and prevent cancer. It’s clear that quinoa is worth figuring out how to enjoy.

So far, I have found two ways: One is a topping for a casserole (recipe to come in the near future) and two is this recipe here. The lime vinaigrette, abundance of vegetables and the creaminess of the pine nuts make this dish a success. The quinoa adds a lightness to the texture along with a satisfying carbohydrate fix. Adding Jerusalem artichokes not only adds a satisfying crunch, but also a high amount of prebiotic fiber. Jerusalem artichokes are one of the highest vegetables in prebiotic fiber, meaning they provide a fantastic feast for our good gut bugs. If your gut is not used to this type of fiber, it may cause some extra gas. This is usually an indication that you need more of this dish and not less! Sorry, not sorry, for the digestive discomfort tangent. That’s what you get when you read a recipe blog written by a dietitian!

Ingredients

1 cup quinoa, cooked according to package

1 large head broccoli, cut into florets

1 Jerusalem artichoke, cut into 1/4 inch pieces

2 carrots, peeled and chopped

1 red or yellow bell pepper, seeded and chopped

3 scallions, cleaned and thinly sliced

pine nuts

Dressing

juice of 1 lime

1 tablespoon dijon mustard

pinch of chipotle

1/3 cup extra virgin olive oil

2 teaspoon raw, local honey

2 cloves garlic, minced

1/2 teaspoon sea salt

Directions

1. While the quinoa is cooking, blanch the broccoli. Bring 4 cups of salted water to a boil and drop in 1/2 the broccoli. Cook for 2 minutes and then, using a slotted spoon, remove the broccoli and place in a strainer over the sink. Immediately run cold water over the broccoli to stop the cooking. Repeat with second half of florets. Add to a large salad bowl along with the quinoa.

2. Mix in the Jerusalem artichokes, carrots, peppers and scallions.

3. In a small non-stick skillet, cook pine nuts with a pinch of sea salt over low-medium heat until golden brown and fragrant. Stir them often. Add to salad bowl, but leave a few for garnish.

4. To make the dressing, add all the Dressing Ingredients to a small lidded jar and shake until emulsified. Season with salt and pepper. Pour over quinoa and vegetable mix and stir until combined and garnish with remaining pine nuts. Enjoy!!!

Notes:

I find with all of the fiber and protein from the quinoa, nuts and vegetables that this dish can make a satisfying lunch all on its own. If you feel better on a higher protein diet, feel free to throw in some chicken breast, tofu cubes or smoked salmon to add some extra filling protein.

The amount of dressing here will give the dish a lovely light taste that is a little smoky from the chipotle. If you like extra spice or extra tang, double the recipe and add as much chipotle powder as desired. You probably won’t need the whole double batch, so save the rest in the refrigerator for your next salad.

Plant-Based Macaroni and Cheese

With all the talk about going plant based in the ether right now, I thought I would share a recipe I came up with a few months ago that takes a typically dairy based dish and transforms it into a vegan one. I looked through many vegan mac and cheese recipes on the internet and none of them looked all that appealing. Many seemed too one-dimensional with just cauliflower and carrots or too heavy with mostly cashews. Many of the recipes cheated and used copious amounts of nutritional yeast to add a cheesy flavor. I avoid nutritional yeast as it is high in tyramine which can cause headaches and is typically sprayed with synthetic vitamins such as B12 and folic acid to boost the nutrient content. Combining many of the different ingredients found in these online recipes and adding lots of garlic did the trick. This dish is rich and creamy with a smooth texture and mild cheesy flavor.

The first time I experimented with vegan mac and cheese, I was serving a house full of extended family for my daughter’s birthday celebration, so it had to be good. Unsure of how the concoction would turn out, I chose to include three preparations of garlic. My general motto is “the more garlic, the better,” especially in recipes that could fall flat. I figured that even if the dish was lacking, it would still taste like garlic which is redeeming enough to serve at least once. Well it worked! Everyone enjoyed the meal and one of my cousins made it for her own family only a few days later.

Now on to the nutritional benefits of this filling feast. This dish contains almost everything you need for a balanced meal; fat, protein, carbs, fiber and vegetables are all found in abundance. Plus its full of prebiotics from the garlic and onions, beta carotene from the squash, cancer fighting glucosinolates from the cauliflower and fiber from every ingredient! This pairs well with a lovely green salad to fill in the missing green gap.

Ingredients

2 cups soaked raw unsalted cashews

*2-3 cups kabocha squash from a whole roasted squash

1 small head of cauliflower, about 2-3 cups

*1 head roasted garlic

2 teaspoons olive oil

1 medium onion

4 cloves garlic, minced, divided

1 tablespoon organic bouillon paste

Juice of 1 lemon

1 teaspoon dried thyme

Water to thin it out

*2 pounds elbow pasta

 Directions

1. Measure out the cashews into a bowl and cover with warm filtered water. Let soak for 1 hour. Place in blender.

2. Place a whole kabocha squash on a roasting pan or sheet tray and roast in a 400 degree oven for about an hour or until easily pierced with a knife.

3. When the squash has been in the oven for 45 minutes, place a sheet tray with the cauliflower on it into the oven. Bake for 15 minutes. Remove the squash and cauliflower from the oven.

4. Scoop out the seeds of the kabocha and discard. With a spoon, scoop out half of the kabocha flesh and put in a blender along with the cauliflower. Save the other half for squash soup or just put some butter on it and enjoy.

5. Remove the cloves from the roasted head of garlic and throw in the blender.

6. In a medium sauté pan, heat up the olive oil. Add the onions and 3 cloves garlic and sauté for 5-10 minutes or until translucent. Add this along with 1 additional raw clove of garlic to the blender.

7. Now that the squash, cashews, 3 preparations of garlic and cauliflower are in the blender, add the bouillon, thyme and lemon juice and blend until smooth. Water it down until it is the consistency of cheese sauce-somewhere in between soupy and stiff and hard to pour.

8. Cook the pasta according to the directions of the package. Leave slightly al dente as they will continue to cook in the oven.

9. Mix together the pasta and the sauce in a 9x13 pan.

10. Bake 10 minutes at 350 to warm through

 *Notes

This recipe can be time consuming, but can be thrown together quickly if you plan ahead. I find its easiest to make if I have leftover squash and cauliflower in the fridge to use. Cook the kabocha squash the day before and making the extra half part of dinner works well. As for cauliflower, you could cook extra and have roasted florets the night before too.

Roasting garlic is easy, but takes time so start this step as soon as the squash is in the oven. A simple method is to remove the excess papery peel and cut about 1/4 inch of the hairy end of the garlic to expose the cloves. Rub the head with a little olive oil, put face down in an oven safe container and cover with aluminum foil. Bake at 400 degrees for about 40 minutes.

Any type of winter squash will do, but I prefer the meaty, rich flesh of the kabocha for this recipe.

For the pasta, I used Tinkyada brown rice pasta, but organic wheat noodles would work well too.

Chocolate Chip Cashew Balls

I used to make these for my kids during a phase where calorically dense foods repelled them. Of course, it was when they were little and moved constantly and were growing like little sunflowers (people always told me that I was “growing like a weed” when I was little which I didn’t appreciate, so I have coined this new phrase which also means “wow, you are growing quickly.”) and needed substantial nourishment. The recipe is super versatile and many substitutions can be made to please every palate. We still make these on occasion for school lunches, long flights and car rides and when we are in a snack rut.

p.s. These are a great grown-up snack too :)

Ingredients

1 cup homemade cashew butter (see previous post)

1 cup old fashioned rolled oats

1 tablespoon raw honey

1 teaspoon vanilla

pinch of sea salt

1/4 cup mini chocolate chips

Directions:

1. Combine all ingredients except the chocolate chips in a food processor. Pulse until well combined. Add in the chocolate chips and pulse again to incorporate.

2. Using a small cookie scoop, scoop up some mixture and empty into your hand. Form a compressed ball.

3. Enjoy! If there are any left, keep refrigerated.

Notes:

You can use store bought cashew butter as well. It tends to be runnier, so you may need to add extra rolled oats to reduce the stickiness of the dough.

I like to use the Enjoy Life mini chocolate chips for balls. Bigger chocolate chips tend to make the balls more crumbly and they fall out of the balls easily. If that is all you have, then just pulse them a bit more in the food processor to break them up a bit.

Substitutions:

Change up the nut butter variety. Walnut, almond or peanut butter all work well. If your kid has a nut allergy or your school is a nut free zone, then use sunflower seed butter. Sub out the chocolate chips for dried fruit such as blueberries, raisins or even dried mango. Other possible add ins-shredded coconut, chia seeds, hemp hearts, puffed amaranth. Get creative!

Cashew Butter

My children are spoiled. At any given moment, we have at least 4 different nut/seed butters in our refrigerator and they get to choose which nut butter they would like on their piece of toast or in their sandwich or on their rice cake or with their apple slices etc. Only once or twice, have they requested the same nut butter for the same meal/snack. I knew for sure I had created monsters, when my seven year old started asking for homemade cashew butter instead of the store bought kind. I had made cashew butter a few times, usually just as a base for a different recipe, such as several types of nut butter balls or cashew sauce. The girls are often in and out of the kitchen and want tastes of what is being whipped up in the food processor. My seven year old got a taste and that was the end of store bought cashew butter for her. My five year old, of course, prefers store bought cashew butter, so that remains on our grocery list. I thought for the next few posts, I would share my quick and easy cashew butter recipe and then a few different posts on what to do with it.

Cashew Butter

3 cups raw cashews

2-3 medjool dates, pitted

1/4 cup extra virgin olive oil

1/2 teaspoon celtic sea salt

Directions.

1. Place all ingredients into the bowl of a food processor and process until smooth, about 3 minutes.

Notes:

Cashew pieces are less expensive than whole cashews, so use those if they are available for this recipe.

I like the flavor of olive oil and its many health benefits so that is the oil I use. It definitely adds its own flavor though, so if you do not prefer the taste of olive oil, use avocado oil which is still healthy but has a milder flavor.

This makes a thick cashew butter. Feel free to add a little more oil if you prefer it thinner. Do not add water as it will significantly decrease the shelf life.

Coconut Bean Soup

This is a weeknight go-to recipe in our house. It’s quick to make and provides a nice fiber and antioxidant punch. Kidney beans are typically thought of as a good fiber source, but they also are high on the list of antioxidants and the tomatoes, brown rice and red peppers also contribute. Curry powder, a mix of Indian spices such as turmeric, cumin, coriander, fenugreek and ginger, is known for its anti-inflammatory properties and its ability to aide in digestion. Plus, the coconut milk makes it rich and creamy while providing some nourishing and satisfying fats.

Ingredients

1 tablespoon extra virgin olive oil

2 medium onions, diced

1 tablespoon Indian curry powder

1 tablespoon bouillon

2 cans kidney beans, drained and rinsed

15 ounces jarred diced tomatoes

1 large bell pepper, preferably red, but any color will work, large dice

4 cups water

1 cup cooked brown rice

1 can full fat coconut milk

Directions

1. Sauté the onions in the olive oil for 5 minutes on medium-low heat. Add the bouillon, if using, and the curry powder and sauté for another 3-5 minutes or until the onions look translucent.

2. Stir in the beans, tomatoes, red pepper, and water. Bring to a simmer and cook for 10 minutes.

3. Add in brown rice and can of coconut milk and stir until combined.

4. Season with salt and pepper. Enjoy!

Notes:

As always, If possible, buy all organic ingredients. The onions are on the EWGs Clean 15 list, so that is the least important. If you want to skip the bouillon, you could use a box of stock instead of water or just add in extra sea salt. Canned tomatoes have a BPA lining that degrades as it is exposed to the acidity of the tomatoes so choose jarred when available. Curry powder varies widely especially in terms of spiciness. I like the Sweet Curry Powder from Penzey’s. It is full of flavor and mild enough for my 5 year old.

Tis the Season for Pumpkin Bread!

This is the season for those warming spices, also know as “pumpkin spice,” as winter draws ever nearer and our bodies are craving warmth as we adjust to the shorter days and cooler temperatures. This moist and fragrant bread is best warm with a dollop of cashew cream (see recipe below). Perfect for an afternoon snack or for dessert with a cup of tea. This recipe can be made eggless, dairy-less and free of gluten if desired.

Pumpkin Bread

Makes 1 9x5 inch loaf

Ingredients
1/3 cup avocado oil
1/4  cup maple syrup
1/4 cup monk/erythritol mix such as Lakanto Monkfruit Sweetener (or skip and use 1/2 cup maple syrup)
*2 eggs
1 cup pumpkin purée
¼ cup milk of choice or water
1 ½ teaspoons pumpkin spice blend (or ½ teaspoon cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and 1/4 teaspoon cloves)
1 teaspoon baking soda 
½ teaspoon sea salt
1 ¾ cups gluten free flour such as Bob Red Mill’s 1:1 gluten free flour mix
Optional add-ins: 1/4 cup toasted pecans and 1/4 cup raisins

Directions

1. Preheat oven to 325 degrees and grease a 9×5-inch loaf pan. I like to use my toaster oven to conserve energy and because it heats up much faster than the oven.

2. In a large bowl, beat the oil and sugars together together with a whisk. Add the eggs or flax and whisk until blended.

3. Add the pumpkin purée, milk, pumpkin spice, baking soda, and salt. Stir in the flour, just until combined. If you’re adding pecans or raisins, gently fold them in now.

4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon or more pumpkin spice.

5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes, then carefully transfer the bread to a cooling rack to cool for 20 minutes before slicing.

NOTES
*To reduce eggs: use 1 eggs plus 1/4 cup extra pumpkin to replace egg #2
*To remove eggs: 2 tablespoons ground flax seeds mixed with 6 tablespoons water. Let stand 5 minutes before adding to batter in place of the eggs.

STORAGE SUGGESTIONS: This bread is moist, so it will keep for just two or three days at room temperature. Store it in the refrigerator for five to seven days, or in the freezer for up to three months or so. Slicing the bread before freezing will make it easier to thaw only the pieces you are going to eat. Toast before eating.

Slightly Sweet Cashew Spread

Ingredients
1/2 cup cashews, soaked in water for 3-4 hours
1/4 cup filtered water
2 dates
pinch of sea salt

Directions

1. Drain the water from the cashews. In a blender, puree cashews, water, dates and sea salt until smooth and creamy.

2. Put a dollop on a slice of pumpkin bread, a slice of apple, a favorite cracker or a favorite spoon, and enjoy!

Beans, beans, the magical fruit?

Almost weekly, I am hearing new evidence that the little bugs inside our gut are more and more in control of our well-being. The microbiome, or the bacteria, parasites and yeast that are present in our intestinal tract, influences not only how well we extract and absorb nutrients from our food, but also play a role in obesity, cancer, diabetes and dementia. Many of my clients have a primary or secondary goal of weight loss so I am going to discuss the role of the microbiome in regulating our weight and how we can use them to our advantage in reaching weight related goals.

A leading factor in weight loss is our ability to burn carbohydrates and not just store them as fat. People who are responsive to the insulin they secrete in response to eating carbs tend to be thinner. Those that are more resistant to insulin tend to have a larger percentage of body fat and are more at risk for type 2 diabetes. It turns out that thin people have a very different microbiome make up than obese individuals and this difference makes a dramatic difference in the ability to process carbohydrates and therefore directly effects their metabolisms.

So how do we change the microbiome of obese individuals to help increase their metabolisms in an easy, non-invasive manner? Through fecal transfer of course! It sounds gross, but makes perfect sense if you consider it's the fastest way to reduce the insulin resistance promoting bacteria and replace or overcrowd them with health promoting microbes.  A study that looked at fecal donation to improve insulin sensitivity concluded that certain stool from thin people doubled the insulin sensitivity of obese individuals[1]. The part that I find most interesting is that the results only lasted for about 3 months. After that, the bacteria started to die off and any benefits were lost.

So, how does one foster the growth of these beneficial bacteria without requiring a fecal transplant every few months?  And how do we get them to stay put? Another study that shows the health of these beneficial bacteria depend on a constant supply of food[2]. What do they eat? Fiber, especially soluble fiber or prebiotic fibers as they are now also called. These fibers are stripped from processed foods, fast food, and are non-existent in animal foods. They are, however, found in abundance in plant-based foods such as legumes (beans), whole grains, vegetables and fruits.  So when you were told to eat your fruits and veggies everyday as a child, there is some really solid science now that supports that from yet another angle.  The average fiber intake for Americans is about 10-15 grams per day, and I imagine some of that comes from the tree bark that is added to processed foods and bars to ramp of the nutritional facts. That is not prebiotic fiber; just a hard to digest, gas promoting variety. The actual recommendation is 25-35 grams of fiber per day. This requires some serious plant food consumption.  

Getting a stool transplant every 3 months, while not painfully invasive, certainty isn’t as pleasant or as cost effective as finding yummy ways to incorporate more plant based foods into your diet.  Start your morning out with a smoothie containing berries, bananas and spinach; eat a veggie soup or salad for lunch; eat chicken fajitas for dinner loaded with peppers, onions, zucchini and broccoli.  This menu is colorful, flavorful and chock full of plant-based fibers to feed and nurture those microbes that will help re-acquaint us with our waistlines and boost our metabolisms.

Here is a recipe to help you get started: Roasted Chickpeas

These are a tasty snack and make an excellent crouton substitute on your already fiber rich salads

Ingredients
1 can of chickpeas, rinsed and dried
2-3 tablespoons olive or avocado oil
½  teaspoons sea salt (Celtic or Himalayan are good choices)
2 teaspoons ofspices such as curry powder, chili powder, thai red curry powder or jerk seasoning- optional

Directions
Combine all ingredients and spread over a cookie sheet. Bake in a 400 degree oven for 20-30 minutes. Enjoy!

[1] Vrieze, Anne et al. “Transfer of intestinal microbiota from lean donors increases insulin sensitivity in individuals with metabolic syndrome.” Gastroenterology. Vol 143. Oct 1st 2012.

[2] Tuohy, KM et al. “Up-regulating the human intestinal microbiome using whole plant foods, polyphenols, and/or fiber.” J Agric. Food Chem. 2012, 60, 8776-8782

Just a spoon full of...agave, sucanat, rapidura?

Sugar has been in the news a bit more than usual lately. In large part, because some scandals in the food industry have been unearthed regarding the validity of some “research” done years ago. This purported research done at Harvard downplayed the negatives effects of sugar on health. It turns out, the studies were funded by the sugar industry and the results were invalid. As we now know, sugar can cause inflammation, a depressed immune system, expedited aging, abdominal obesity, insulin resistance, elevated triglycerides and blood pressure. To top it all off, it is a very addictive substance that keeps people coming back for more. Many sugar sources are empty calories as well, so the more of these foods that are eaten, the more likely a person is to miss out on nutrient dense foods that contribute to health and improved nutrient status

Do all types of sugar sources promote these effects? Are there better sugars to use to satisfy a sweet tooth? Let’s take a look at the sugar options and find out.

High fructose corn syrup: This is one of the worst. It is found in many processed foods. After this sordid reputation was established, the industry fought for a name change and now it can be found under the pseudonym “fructose.”  This highly processed sugar is 55% fructose which has been shown to cause obesity and fatty liver.  Not an ok choice in my book.

Agave: This mildly flavored syrup from the “tequila cactus” used to be considered a great option for people with diabetes. It has a low glycemic index and seemed to be well tolerated. It turns out that the low glycemic index is due to the very high fructose content, which can actually bring one closer to said diagnosis. Not a good option.

 Sugar in the Raw/Turbinado- Slightly (and I mean, slightly) less processed than white sugar, sugar is the raw is basically just unbleached sugar. This one may have trace minerals still attached, but not in any quantifiable quantity. Treat like sugar

Rapidura: This sugar is made from dehydrated cane juice. It has a nutrient profile somewhere in between turbinado and molasses as it contains both components. Great option for sweetening special occasion sweets as it actually has measurable amounts of magnesium, potassium, chromium, calcium, iron, manganese, B6 and selenium. Plus, it’s minimally processed and has a milder flavor than molasses.

Coconut sugar: In the past couple of years, this sugar has been gaining momentum as an alternative sweetener to cane sugar. It is purported to have a slightly lower glycemic index than sugar, most likely due to the small amount of inulin fiber it contains. This option is also not completely empty when it comes to nutrient density. It contains iron, zinc, calcium and potassium, some short chain fatty acids and some antioxidants. A few redeeming qualities. 

Honey- Raw honey has a few medicinal purposes such as reducing sore throats, improving seasonal allergies and providing some immune system support. There is some evidence that switching sugar out for honey can also improve triglyceride levels and reduce obesity. 

Molasses: Competing for the highest nutrient density of the sugars, molasses is a good alternative to more processed sugar options. The nutrient profile looks a lot like rapidura, with slightly higher concentrations. When compared to broccoli, however, it is still a nutrient poor food choice. For occasional sweetness though, this is a top pick.

Dates: Not the kind you go on, but the kind you can eat! These small fruits are an exceptional source of sugar. Not only are they rife with soluble fiber that can help relieve constipation; they are also decent sources of minerals such as iron, magnesium, manganese, potassium and selenium. Dates can be blended into smoothies or sorbets for sweetness or ground into small pieces in a food processer to use in baked goods.

 Bottom line is sugar from any of these sources can cause deleterious health effects if eaten regularly. A few of the above options contain some nutrients so will not deplete nutrient stores to the same extent. As always, the best place to get your sugar is from nature’s candy-fruit!

Gluten Free Bread

I am on a constant quest to find whole, real food alternatives to processed foods. I consider it a bonus when I can find a palatable one without dairy, gluten, corn, soy and eggs as many of my clients are in need of such items. One of the most challenging foods to find is a decent bread devoid of these ingredients. Since the surge of people going gluten free, there has been a bombardment of new gluten free products, including breads on the market. Some are hard and dense, some are a bit sawdusty and others are so processed, the ingredient list hardly fits on the side of the bag.  

I grew up in a Milwaukee suburb and one day, on my search for convenient, non-processed foods, I came upon a small store in Grafton, Wisconsin called Slow Pokes. The proprietor had also looked high and low for healthy gluten and dairy free products and stocks them in her 200 square food shop.  In her freezer, I discovered Deland and Sami's gluten free millet based breads. I quickly read the ingredients (quickly because there were so few, not because I was in a hurry) and purchased them.

With a hope on my tongue and a heavy foot on the pedal, I raced home to try the bread. Lightly toasted, smeared with a little grass fed butter and a sprinkle of sea salt, I took my first bite of Deland Millet bread. The texture was the first thing I noticed. It actually had a chewy bite to it, almost like a piece of gluten-filled wheat toast. The flavor is bland, but completely unoffensive and left no unpleasant aftertaste in my mouth as is so common in GF alternatives.  The ingredient list and nutrition facts were exemplary and the taste was the best yet. Gold struck. 

These are the ingredients of the Potato Millet Bread, one of my favorite breads by Deland:

Organic Millet Flour, Potato Flour, Organic Brown Rice Flour, Filtered Water, Baking Powder, Sea Salt.

Compare with the popular Whole Grain GF bread made by Udi's:

UDI’S BEST BLEND (TAPIOCA & POTATO STARCH, BROWN RICE & TEFF FLOUR, MODIFIED TAPIOCA STARCH), WATER, NON-GMO VEGETABLE OIL (CANOLA OR SUNFLOWER OR SAFFLOWER), EGG WHITES, EVAPORATED CANE JUICE, TAPIOCA MALTODEXTRIN, TAPIOCA SYRUP, YEAST, FLAX SEED, XANTHAN GUM, SALT, BAKING POWDER (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE, CORN STARCH, MONOCALCIUM PHOSPHATE), CULTURED CORN SYRUP SOLIDS (NATURAL MOLD INHIBITOR), DRY MOLASSES, ENZYMES. 

Whew! That exhausted me. Plus, the list includes some very high glycemic starches such as tapioca and potato right at the beginning of the list. Also, some very refined oils, and egg and corn products are included which don't work for everyone. 

The one hiccup with the Deland Bread and the very similar Sami's bread is that they are more challenging to locate. Here in Minneapolis, with a co-op in every neighborhood, I have only found them at the Lakewind's co-ops. The Whole Foods by my sister in Schaumburg, IL stocks the Sami's breads as does the Outpost in Milwaukee. Call around and if they remain illusive, you can always order a box of loaves from the web and keep them in your freezer until you are ready for them.  

Enjoy your Deland and Sami's in moderation (it's still bread after all) with a little avocado smear, a bit of hummus and tomato or an old fashioned BLT!

Introductions and Philosophies

Hi there,

This is a blog about food and nutrition; delicious, tasty, nourishing food and how it effects the body. The focus will be on finding the best options/versions of everyday processed foods such as breads, beverage flavorings and snack bars. There will also be recipes to help change foods that are unhealthy or nutrient poor into tasty, nutrient dense delights such as muffins, pancakes and smoothies. If there is topic you would like to learn more about, please send me a note, otherwise, enjoy!