Author: Mary | Just Take A Bite

February 11, 2015

Basic Grains: Quinoa

Now that you understand why it’s so important to properly prepare your grains (and nuts and seeds) it’s time to start learning how. Let’s start with the basics.

Today I’m starting my basic grain series with quinoa. Although it is technically a seed it is treated the same as a grain. Plus it is a delicious and nutritious addition to your diet, even if you are gluten free.

It took a long time for me to understand how to work with quinoa. I treated it like I did rice – add water, boil, done. But quinoa needs more care than that to make it digestible.

The first step is soaking the quinoa to remove the bitter coating and start the fermenting process.

Then the quinoa is rinsed. Finally it is cooked, preferably in broth for a nutrient boost and easier digestion.

If you look at the directions on a package of quinoa it will usually say to cook about twelve minutes and then let it sit for fifteen minutes.

But to really cook it properly quinoa should be cooked for about an hour.

After the soaking, rinsing and long cooking you’ll have a flavorful dish that is easy on the tummy.

If using the quinoa for something that is not savory you can simply cook it in water. It will still be prepared well for easier digestion.

Quinoa can be cooked in advance and used in cold salads, added to soups or even used as a replacement for oatmeal for breakfast. It will add great texture and flavor to your food. Plus it has a lot of protein.

Are you sick of rice or just want something different? Thinking about trying quinoa? Get it soaking a day ahead and you’ll be all set for an easy and nutritious part of your meal.

Basic Grains: Quinoa

2015-01-19 05:44:14

Serves 4

Basic cooking directions for properly prepared quinoa.

Write a review

Save Recipe

Ingredients

1/2 cup quinoa
2 cups warm water
2 Tbsp. lemon juice, kefir or whey
1 1/2 cups water or broth
seasoning (optional - salt, garlic powder, herbs)
1-2 Tbsp. EVOO, coconut oil or butter (optional)

Instructions

Combine the quinoa, water and lemon juice.
Let sit 24 hours.
Drain and rinse the quinoa.
Place the quinoa in a medium saucepan.
Add the broth/water and seasoning.
Bring to a boil. Simmer, covered about one hour. Add extra liquid if getting too dry.
Remove from heat and add fat if desired. Adjust seasoning to taste.

Notes

If using the quinoa for a breakfast cereal or something not savory use water for cooking and don't add seasoning.
Quinoa can be cooked in advance and kept in the refrigerator until needed. Simply reheat with a bit of broth or water.
Cooked quinoa can be added to soups and salads.
Cooked/cooled quinoa can be used in place of polenta.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

February 9, 2015

The Hows and Whys of Preparing Grains

One of my goals this year is to get back on track with properly preparing my grains. I’ve been doing it for years now, but got off track with pregnancy and a new baby.

Some may say to just avoid grains. But I tried that and learned that my body needs them! The most unhealthy I’ve ever been was when I went grain free. Grains can be a very healthy part of a real food, traditional diet. Even Nourishing Traditions and GAPS mention the benefit of properly prepared grains.

So to help us all get to where we need to be I’m sharing some information about why you need to treat your grains in a special way if you are going to consume them and how it’s done. I actually wrote most of this a couple years ago! But never shared it here. It’s a good reminder for myself. Hopefully it’s a great starting point or reminder for you as well.

In the weeks following this introduction I’ve got some basics and some fun recipes coming that all involve properly prepared grains. I hope you enjoy!

One of the oddest and most confusing aspects of real food is the idea of soaking grains. Switching to butter instead of margarine? No problem. Drinking raw milk instead of pasteurized? You bet. Using honey instead of corn syrup? Done. Get your flour wet before using it? Say that again? Wet flour? How could that work? And why would you want to? But if you understand why you might find yourself turning your favorite baked goods into healthier soaked versions.

It turns out there is actually a good reason to soak grains. Little things called phytates. Grains contain anti-nutrients as a protective mechanism. This protects them from weather and animals. But it also makes them difficult to digest. Your digestive juices are enemies of the grains just like any external enemy. Grains also have compounds that prevent active enzyme activity in your digestive system. This puts stress on your pancreas.

In the unsoaked state grains contain phytates, which makes the minerals in the grains unavailable to you. This can lead to mineral deficiencies and poor bone density (one more thing I learned the hard way when I found out I have seven cavities!). Both enzyme inhibitors and phytic acid can be mostly neutralized by soaking the grains. This makes them easier to digest and makes the nutrients available to your body. This process also begins to pre-digest the grains, breaking down complex starches and tannins that can irritate your stomach, as well as beginning to break down proteins like gluten.

So without soaking the grains they are very difficult to digest and are actually harmful to your body. This holds true for gluten-containing grains like wheat and rye but also for alternative grains like oats, amaranth and teff. In fact oats, such a dietary staple for so many, has the highest phytate content of any grains!

Grains that are not properly prepared are harmful. So how do you make them healthy? It’s not as hard as you might think. And, honestly, soaking often makes baking easier! It breaks up the process into very short steps that only take a few minutes here and there. The main thing you have to be willing to do is plan ahead. Soaking does take time. So if you want soaked pancakes in the morning, you have to plan and get them started the day before.

The basic idea is that you use cultured dairy or another acid medium like lemon juice to soak the grains for at least 7 hours (ideally 24 hours) before using them. The length of time required will depend on the grain.

The easiest way to start is by using recipes that give exact instructions on what ingredients to use, how much and how long. Once you get the hang of it you can start experimenting. Simply replace the liquid in the recipe with a cultured/acidic medium (kefir, buttermilk, yogurt or warm water mixed with lemon juice), mix it with the grains, cover the bowl and let it sit. Then proceed with the recipe after the grains have soaked. You can also add the fat/oil during the soaking step.

Soaking can be used on all kinds of grains…wheat, oats, rice, etc. It is also used for lentils, beans and nuts. There are a few exceptions to the rule. Coconut flour, white rice, millet and flax seed are relatively low in phytic acid. Although soaking them will still be beneficial it is not as critical.

Although millet is low in phytic acid, it is goitrogenic. So limit your millet intake if you have thyroid problems.

So what do you do if you don’t have time to soak your flour before baking, or what if you forgot to plan ahead? An alternative is to sprout the grains. This is helpful for those times you have to do some last minute baking. Simply sprout the grains, dry them and grind them into flour. Then the phytates are already neutralized and you don’t have to soak it. You can buy sprouted grains if you do not want to make your own.

A third option for dealing with phytates is sourdough. Sourdough also breaks down the phytates and makes the grains easier to digest. Sourdough can be used for all kinds of baked goods. If you want bread, sourdough is the way to go.

Soaking grains is a critical step in the baking process if you are not using sprouted grains or a sourdough starter. It is important for aiding digestion for everyone. It is especially crucial for anyone with a leaky gut, food allergies or food intolerances. Even if you avoid some of the common grains like wheat and corn, you still have to properly prepare your food. If you have cut gluten out of your diet but have not noticed any improvement, try soaking the gluten free grains you eat.

Some alternative grains and flours are teff, amaranth, tapicoa, millet, rice (white and brown), quinoa, coconut, hemp and garbanzo bean. These can be prepared in the same manner as their traditional counterparts.

The next time you start baking ask yourself one question: “Is my flour wet?” If it is you’re on your way to a tasty treat that will be easier on your gut and provide your body with important vitamins and minerals.

Do you consume grains? What is your favorite way to prepare them?

February 8, 2015

Allergen Friendly Meal Plans Week of 2-8-15

Wow, I think I blinked and the first week of February was over. Now it’s time to start a new week…and it will be just as busy as the last.

This week we have a speech therapy appointment, music, dance, chiropractor and swimming lessons. My bulk order of grains has come in so I need to get to the health food store. We have our mom’s group. It’s a speaker day, which means I’ve got work to do. We are also going to a basketball game and having my whole family over for dinner.

Of course with a busy week I like to plan way too much to do at home. For now my kitchen plans include soaked gf noodles, soaked gf graham crackers, soaked gf crackers, oat milk, sourdugh english muffins, soaked gf bread, soaked gf sweet bread, water kefir and some kind of dessert for our family gathering. Plus cleaning the house.

Last week my little one had two shots. Thankfully she was only fussy for one day. Now she’s back to her happy self. So far I’m still doing daily broth plus probiotics. It won’t be long before we start some solids.

My son seems to be getting mostly back to normal. It’s been wonderful to have him sleeping well and being able to do his school work again. Though his skin is still a bit splotchy. I haven’t decided yet what I want to introduce next. Maybe nuts. But I’ll wait another week.

We had a consult for my oldest last week with a new dentist. We are going to start some orthodontic work with her so that she starts breathing better and getting quality sleep. It’s disheartening to see her grinding her teeth, snoring and flopping all over her bed in the night. So we are all very excited about this!

If you are still looking for a special Valentine’s Day treat be sure to check out last week’s posts for lemon cupcakes with strawberry buttercream, maple candy and neapolitan ice cream cake.

Tomorrow I’m talking grains – the hows and whys. Then I’ll be sharing some basic recipes on properly prepared grains. You don’t want to miss it! This is such an important factor in your health…one that I let slide and now I’m paying for with major nutrient deficiencies and cavities.

Here is our menu for the week. I let each child choose one meal this week. Oddly enough they each chose a soup! What’s on your menu this week?

Sunday
B – yogurt, granola bar, banana
L – steak, baked potatoes, broccoli
D – hot dogs, chips and crackers w/ salsa, veggies w/ dip
*make oat milk, soak flour for graham crackers, make gf crackers

Monday
B – english muffin w/ pb, clementine
D – tacos, fruit
*make graham crackers, boil eggs

Tuesday
B – hard boiled egg, toast, fruit
D (prep ahead) – ham, roasted potatoes, maple glazed carrots
*soak flour for gf bread

Wednesday
B – yogurt and fruit parfaits
D (prep ahead) – split pea soup w/ ham, soaked gf bread
*soak flour for sweet bread, soak flour for noodles, make gf bread

Thursday
B – scones, fruit
D – chicken noodle soup, sweet bread
*feed sourdough starter, make sweet bread, make noodles

Friday
B – yogurt, granola bar, fruit
D – sourdough english muffins, ham and broccoli quiche, fruit salad
*clean, prep food

Saturday
B – sd english muffins w/ pb and jam, fruit
D (family party) – roasted veggies, meatballs, dessert (family bringing the rest)
*clean, make dessert, prep dinner, soak oats for granola

February 3, 2015

Maple Candy {grain free, dairy free, nut free, corn free, egg free}

My kids getting candy is a very rare occasion. We are 100% artificial flavor and dye free. That excludes almost every kind of candy.

My oldest does get an organic sucker once in a while. It’s a good substitute if she’s in a situation where other kids are getting treats. Though I still try to limit them. I’m not a fan of the unknown “natural flavor.”

With my son’s allergies to corn and rice he has not had candy in over a year. And before that I think he had maybe tried a sucker a few times. Even the organic suckers have rice. I feel bad for him sometimes. He feels left out. Plus he sees his big sister having suckers. He should get a treat too.

So I’ve been wanting to try making homemade candy for some time. I finally did it! This Valentine’s Day you can surprise your kids with homemade candy!! Even if they have allergies.

Let me tell you…my son was so excited about this! He loves this maple candy.

I love that it is made with all real ingredients. So there is no junk hiding in there.

Keep in mind that it is still a sweet and should be limited to special occasions.

This candy can be sucked or chewed. You can make it as a plain candy or on a sucker stick. It would be perfect for cake decorations. Just find a candy mold with the shape you like.

Maple candy has a mild maple flavor and just enough sweetness. It’s what I imagine the maple candy tasted like in the Little House books.

This Valentine’s Day surprise your kids or any loved ones with homemade candy. It’s a very loving thing to provide a special treat that is hand made and keeps them away from the artificial stuff.

If you want something chocolate to go along with the suckers these chocolate covered toffee candies are perfect.

Do you like the flavor of maple syrup? You’ll love maple candy. If you don’t care for maple you can replace the maple syrup with extra cane or coconut sugar.

Maple Candy {artificial flavor and dye free}

2015-01-11 05:38:22

Serves 5

Homemade candy with the flavor of maple syrup.

Write a review

Save Recipe

Ingredients

1/2 cup organic cane sugar
1/4 cup water
2 Tbsp. maple syrup

Instructions

Mix the ingredients in a saucepan.
Bring to a boil over medium heat, stirring.
Simmer until the temperature reaches 300*F (this will take about ten minutes, the mixture will start to get thick/syrupy)
Remove from heat.
Stir for one minute.
Pour into candy molds and let set until firm.

Notes

You can add a few drops of essential oils for flavoring after removing the syrup from the heat.
To make "plain" suckers simply use 1/2 cup sugar and 3 Tbsp. water.
You can easily double or triple this recipe to make a larger batch. Be sure to pour the hot mixture into molds quickly as it hardens very quickly.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.

February 2, 2015

Lemon Cupcakes with Strawberry Buttercream {soaked, gluten free, dairy free, nut free, corn free}

Valentine’s Day is right around the corner. It’s a day to really show your loved ones how much you care.

What better way to show you care than by making a special treat that is not loaded with high fructose corn syrup, artificial colors and chemicals?

These lemon cupcakes are the perfect confection for your Valentine. They are soaked, gluten free, dairy free, nut free and corn free. Free of most allergens, free of chemicals and soaked for easier digestion – that is a {real} treat.

The idea for these cupcakes actually came from my daughter. She loves Valentine’s Day. So she wanted me to create a unique dessert. She also helped me make them! She’s my little traditional food baker in training.

The strawberry frosting was a requirement since she wanted them pink. It is light and fluffy. I think I could eat a bowlful plain! I make it with homemade powdered sugar to avoid corn and processed sugar. We also made chocolate hearts for decorations. They are just melted dairy free chocolate chips poured into candy molds.

Both of my kids were crazy about these cupcakes. My son declared them “the best cupcakes I’ve ever had.”

I really loved them too. Which surprised me since I’m not a big lemon fan. But these are really good. They are a bit moister than a typical cupcake because of the lemon. The flavor reminds me of lemon bars.

If you don’t like a moist cupcake you can cut back on the lemon juice and use a few drops of lemon essential oil or a natural lemon flavoring.

If you are going to be busy on Valentine’s Day with school parties or errands you can bake the cupcakes in advance. Simply store them in the freezer. Then give them about an hour to thaw while you make the frosting. They also keep well for about a week in a sealed container at room temperature even with the frosting on.

Lemon cupcakes with strawberry buttercream are the perfect Valentine’s Day treats for your loved ones. Skip the artificial sweets. Take the time to make something that is both delicious and healthy.

Lemon Cupcakes with Strawberry Buttercream {soaked, gluten free, dairy free, nut free, corn free}

2015-01-12 05:05:09

Yields 20

A fresh lemon cupcake with sweet strawberry buttercream.

Write a review

Save Recipe

Cupcakes

2 cups any combination of gluten free flour
1/2 cup lemon juice
1/2 cup warm water
1/4 cup melted coconut oil, palm shortening or butter
1 egg
1 1/4 cups organic cane sugar or coconut sugar
1/4 tsp. sea salt
1/2 tsp. baking soda
1 tsp. cream of tartar
1 tsp. tapioca flour or arrowroot

Buttercream

1 cup strawberries(fresh or frozen, thawed), pureed
2/3 cup palm shortening or butter at room temperature
1 1/2 cups homemade powdered sugar (see recipe for link)

Cupcakes

Combine the flour, lemon juice and water.
Cover and let sit 7-24 hours.
Heat oven to 350*F. Fill muffin pan with paper liners.
Add the melted fat. Beat just until mixed.
Add the egg. Beat just until mixed.
Add the sugar, salt, soda, cream of tartar and tapioca.
Beat until just mixed.
Fill the muffin cups with batter, about 3/4 full.
Bake for 40 minutes.
Allow to cool completely.
Frost or freeze until ready to use.

Buttercream

Combine the strawberries, shortening and sugar in a medium bowl.
Beat until combined and fluffy, about 4 minutes.
Pipe or spread onto cupcakes.

Notes

For a cupcake it works best to use at least 1/2 "white" flour like tapioca or white rice.
You can substitute whole wheat or all purpose flour if you are not gluten free. Reduce the amount of flour by 1/4 cup.
You can use 1 tsp. baking powder in place of the cream of tartar and tapioca flour if you tolerate corn.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

February 1, 2015

Allergen Friendly Meal Plans Week of 2-1-15

Welcome to February and Super Bowl Sunday! It hardly feels like we’re already through January since we haven’t had too much bad weather. Though we are supposed to get a bunch of snow today.

January was pretty laid back (I loved it!). But February seems to be filling up quickly! This week we have a pediatrician appointment, Kindermusik, dance, grocery shopping, parent teacher conferences and the big kids start swimming lessons. We are also getting a new dishwasher (I may be just slightly excited about this).

For some reason I thought it would be a good idea to plan a lot of kitchen projects this week too. I’ve already got a bunch started this morning! This week I’m making sourdough soft pretzels (already rising), soaked graham crackers (already in the dehydrator), refried beans (already cooking), soaked gluten free bread, coconut milk ice cream, oatmeal, oat milk (already fermenting), crackers, muffins, pancakes and quinoa milk.

I’m still doing daily broth for my little one. And I finally started putting some fermented cod liver oil on her before bed. That should help boost her vitamin D levels. She now has the nasty cold we’ve all been working through. So she hasn’t been sleeping well. Add teething to that and you’ve got one tired mommy.

We’re kind of at a stand still with my son. He’s had some major flairs lately and we’re not sure why. I just noticed last night that his eczema is back in addition to a bunch of other symptoms. I’m not sure if we’ll have to take all dairy back out or not.

Last week I finished my simple smoothie series with true blue-berry, the health nut and a review of Stonyfield’s new OP Smoothie.

This week is all about Valentine’s Day treats!!! You won’t want to miss it. There is something for everyone.

Now let’s get to the menu. I’ve got lots of easy and prep ahead meals for our busy week. What’s on your menu?

Sunday
B – OP smoothie, granola bar
L – spaghetti, corn, garlic toast
D (Super Bowl Sunday) – 7 layer dip w/ chips, bacon wrapped dates, sourdough soft pretzels w/ cheese, fruit salad
*cook beans/make refried beans, make graham crackers, make sourdough soft pretzels

Monday
B – yogurt, sweet bread (from freezer)
D – cp sweet mustard roast, mashed potatoes, broccoli
*soak oats, soak flour for gf bread

Tuesday
B – oatmeal w/ nuts and fruit
D (prep ahead) – beef vegetable soup, bread
*make oatmeal, make gf bread, boil eggs, finish oat milk

Wednesday
B – hard boiled egg, toast
D (prep ahead) – cp pork chops, potatoes and carrots
*soak flour for crackers, soak flour for muffins

Thursday
B – yogurt, granola, fruit
D (easy clean up) – squash and sausage soup, scones
*make crackers, make scones

Friday
B – yogurt, scones
D – bacon sourdough pancakes, roasted cauliflower and Brussels sprouts, berries with Russian custard
*clean, make cm ice cream, make chocolate sauce, make carob sauce, feed sourdough starter

Saturday
B – pancakes, fruit
D – chicken nuggets w/ honey mustard, french fries, peas
*make quinoa milk, make coconut milk

January 30, 2015

Stonyfield Organic Protein Smoothie Review

A Stonyfield Organic Protein Smoothie is a fun way to start the day. I’ve got the the scoop on this new product – the good and bad.I recently joined the Stonyfield Clean Plate Club! My first assignment as part of this great group is to sample the new Stonyfield Organic Protein Smoothie and tell you all about it. How fitting since I just finished my simple smoothie series!

If you’ve been around here long you know that my newest little one is very sensitive (if not allergic) to dairy. Which means I couldn’t try the OP Smoothies myself.

But my family sure has been enjoying them!

My daughter says they taste like milkshakes. She really loved the chocolate.

My son can only have limited dairy, so I let him try a very small amount of the strawberry smoothie. In his three year-old description: “Yum! It tastes like strawberry.” He was sad when I told him he couldn’t have any more.

My husband says they are “easy to drink and not too sweet.” The not too sweet part is a big bonus for my family! Normally any kind of store bought yogurt tastes sickeningly sweet to us.

My first choice when it comes to smoothies is always to make them myself. Put raw milk, coconut milk and/or yogurt, strawberries and a bit of honey in a blender. In two minutes you’ve got a nutritious smoothie with no strange ingredients.

But there are seasons and events in your life when you need easy…as in grab it out of the fridge easy. Like when I had morning sickness…these smoothies would have been handy for my family (and myself!!). OP smoothies would also be great for when you are on vacation.

There are a few things I love about the OP Smoothies:

No artificial flavors
No artificial colors
Real fruits and vegetables added (to the strawberry flavor)
Probiotics
Lots of vitamins and minerals
Organic ingredients

There are also some things that I don’t like as much:

Low fat milk instead of full fat/only 2g of fat in a whole smoothie
Erythritol – I had to look this up. It’s a sugar alcohol that is hard to digest. I wish they had stuck to all plain cane sugar.
Milk protein concentrate – Another ingredient that I’m not really sure what it is. I assume that is where the protein boost comes from.
Natural flavor – This seems to be in every organic product but it can have many sources. If it is so natural I wish companies would just say what it is! It’s important for those with allergies.
Carob bean gum – Any kind of gum can be hard on the digestive system.
Photo Credit: Stonyfield Organic

The new Stonyfield Organic Protein Smoothie tastes great. It doesn’t have any artificial ingredients. Plus it is very convenient. I love that.

On the flip side, the smoothies contain a few questionable ingredients (things I wouldn’t normally let my kids have). Plus they are unbalanced in their protein/fat/starch ratio. If I were drinking one I’d definitely pair it with extra starch and fat, like a piece of sourdough bread with lots of butter and even some sea salt.

I personally don’t think we need large amounts of protein. So a smoothie that boasts protein isn’t a huge draw for me. But balanced with some other nutritious food it can be a great addition to your diet.

A Stonyfield Organic Protein Smoothie would be a nice treat once in a while for a lunch. It comes in vanilla, strawberry and chocolate to please any taste buds.

If you need a quick protein boost in your snack or a simple breakfast option when you can’t make something at home, try a Stonyfield OP Smoothie.

I am working with Stonyfield to blog about the OP Smoothies. I have been compensated for my time commitment to review this product. However, my opinions are entirely my own and I have not been paid to publish positive comments.

January 28, 2015

Simple Smoothie Series: The Health Nut

The final smoothie in this series is packed with nutrients and has no added sugar. So I call it the health nut.

Dates and fruit add a touch of sweetness while flax seeds, avocado, egg yolks and vegetables provide critical fats, vitamins, minerals and omega-3’s.

The health nut is a very mild smoothie. There are no strong flavors that overpower. It is perfect for kids.

I used yogurt for probiotics, but this smoothie works just as well without any dairy products. You can use coconut milk or water to get the correct consistency. Then add a powdered probiotic.

This smoothie does require a little bit of forethought. You should soak the dates in warm water for a bit before using them. The dates plus the soaking liquid will help sweeten the smoothie better that way. I just put the dates and water in the blender the night before and add the rest of the ingredients in the morning.

You can adjust the amount of dates and fruit to your liking to make the smoothie sweeter if desired.

This smoothie is great as part of your breakfast or lunch or even for a mid-day snack. Pour some in a travel mug with a straw and sip on it throughout the day when you need a little pick-me-up.

A smoothie is a great way to add nutrients to your diet with little effort. This health nut smoothie is a delicious way to do it.

Simple Smoothie Series: The Health Nut

2015-01-05 05:09:57

Serves 1

A simple, nutritious smoothie with no added sweeteners.

Write a review

Save Recipe

Ingredients

3-4 dates, pitted, soaked in 4 Tbsp. warm water
1 small or 1/2 medium apple
10 -15 grapes (red or green)
1 medium stalk celery
1/2 medium carrot, peeled, cut in chunks
1/4 cup whole milk yogurt, kefir, coconut milk yogurt, milk or coconut milk
1 egg yolk
1/4 avocado
1 Tbsp. flax seeds
1/4 tsp. sea salt

Instructions

Soak dates in warm water over night or at least 3 hours.
Combine the soaked dates (with liquid) and the remaining ingredients in a high powered blender.
Blend until smooth.
Serve immediately or store in the refrigerator or freezer.

Notes

You can soak the dates in the blender.
The egg yolk, flax seeds and avocado are all optional, depending on your tolerance.
You can substitute cucumber for the celery.
You can substitute cooked squash or pumpkin for the carrot.
You can add 2 Tbsp. soaked nuts if you tolerate nuts.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

January 26, 2015

Simple Smoothie Series: True Blue-Berry

Today I’ve got a smoothie that is sure to please everyone. Who doesn’t love blueberries?!

This true blue-berry smoothie gives a double shot of flavor with both whole blueberries and blueberry juice.

A blueberry smoothie is great for really little ones because you can leave out the sweetener and it still has a lot of flavor. Just be careful how you serve it so it doesn’t get on everything!

If you or your kids are adventurous you can also add a few pieces of roasted beets. A little goes a long way in terms of changing the flavor. But it also adds a lot of nutrition. If you don’t tell your kids it’s in there they might not know. It won’t change the color.

You can also easily add elderberry syrup to a blueberry smoothie for extra immune system support.

If you are dairy free you can leave out the yogurt and add a bit of powdered probiotics instead. The smoothie will taste great without the yogurt. Or you can add some coconut milk for texture.

Every summer we load up on fresh Michigan blueberries while they are in season and freeze them. Then all winter long we can have delicious smoothies like this, knowing we’re using fruit from the peak of freshness.

If you do not have a blueberry stash in your freezer you can get frozen organic blueberries at the store. They are a better option than any fresh berries you find in the winter since it is not blueberry season.

Blueberries are my favorite fruit…and a blueberry smoothie is my favorite flavor. What’s yours?

Simple Smoothie Series: True Blue-Berry

2015-01-02 05:14:15

Serves 2

A healthy smoothie bursting with blueberry flavor.

Write a review

Save Recipe

Ingredients

1/2 cup blueberries (fresh or frozen)
1/4 cup pure blueberry juice
1/2 cup plain whole milk yogurt or coconut milk yogurt
2 egg yolks
2 Tbsp. honey
1/4 tsp. sea salt
1 Tbsp. roasted beet (optional)
2 Tbsp. elderberry syrup (optional)

Instructions

Combine all of the ingredients in a blender.
Blend until smooth.
Serve immediately or store in the refrigerator or freezer.

Notes

To make this into popsicles simply pour the smoothie into popsicle molds and freeze until solid.
If you serving the smoothie to a child under one year of age leave out the honey.
You can omit the egg yolks if you are allergic to eggs.
The yogurt can be left out or replaced with coconut milk yogurt or coconut milk to make this dairy free.

By Mary - homemadedutchapplepie.com

Just Take A Bite https://justtakeabite.com/

January 25, 2015

Allergen Friendly Meal Plans Week of 1-25-15

January is coming to a close. That means some of our regular activities start back up. It was nice to have a little break from the busyness.

This week we’ll jumping in head first with speech therapy, Kindermusik, dance and a playdate. I don’t like that I’m starting out feeling run down after being out late last night. A nap may be in order today!

A couple weeks ago I started adding raw egg yolks to my diet. They seemed to go well for my little one. So last week I tried eating whole cooked eggs. She had some reactions last week, so I’m wondering if it’s the whites. I’ll take them back out for a week or two and try again.

I think I’m going to start my little one on broth this week. I’m excited to see her reaction.

I finally have all of my supplements! I started taking my vitamin K2 last week. Yesterday I started liquid cod liver oil (so I can get the correct/higher dose) and skate liver oil. The skate has vitamin K as well. I’m really hoping that I will see improvements now.

The food addition for my son has been at a stand still. He’s still been acting a bit off. Today is supposed to be our day to try sourdough. But I’m not sure if he’s ready. We’ll see how he’s doing today. I hope we can. Both of the big kids are so excited!

I was reading the beverage section of Nourishing Traditions last week and read that adding gelatin to raw milk makes it easier to digest – that is part of the homemade formula recipe. So when we are ready to try milk with my son again I will definitely try that! I also found recipes for oat and quinoa milk. Those are on my to-do list now.

Today I am going to try grinding amaranth. It’s been a while since I’ve ground any grains. Once I see how that goes I can order my bulk grains.

We have a playdate at our house later this week so I’ll be doing some extra cleaning and preparing a few snacks.

Last week was the week of broth challenge. I hope you joined in! I loved making sure my family got broth every day. I’ll do my best to keep that up.

I also posted some recipes in my simple smoothie series – kiwi strawberry and sunrise. I’ve got more coming this week. Be sure to check back.

It’s time to get this week started. Are you ready with a meal plan so you keep your family well fed? Here is what we’re having.

Sunday
B – yogurt, granola, fruit
L – hamburgers, hummus and gaucamole w/ veggies and chips
D – ham and bean soup, sourdough bread
*make sourdough bread, make fruit snacks, soak quinoa for bars, boil eggs

Monday
B – hard boiled egg, toast
D – cp roast chicken, roasted potatoes, broccoli
*cook quinoa, make bars, grind amaranth, make broth, prep smoothies

Tuesday
B – smoothie, fruit
D (prep ahead) – cp sweet and sour meatballs, TBD cold salad
*soak flour for cereal, strain broth

Wednesday
B – yogurt, granola bar, fruit
D (prep ahead) – baked potato soup, crackers w/ cheese
*make “Golden Grahams”

Thursday
B – english muffin w/ peanut butter, fruit
D – beef stroganoff, mashed potatoes, carrots
*clean, bake TBD, soak flour for waffles

Friday
B – yogurt parfait
D – waffles, sausage, peas, fruit salad
*clean, soak rice

Saturday
B – waffles, sausage
D – salmon cakes, seasoned rice, beans
*feed sourdough, make oat milk, soak flour for graham crackers, soak beans

There are a few things I love about the OP Smoothies:

There are also some things that I don’t like as much:

Pin It on Pinterest