Easy and Yummy Soup

Easy and Yummy Soup
Moving is hard. It's a good thing my kids love this creamy hot soup. I serve it with sprouted grain toast or rice bread toast for the kids and pomegranates for dessert. It is creamy and the flavores work well together. I often take this to potlucks and get asked for the recipe.  I also have never found a kid who won't gobble it down.
Valerie's Easy Yummy Soup
Frozen Normandy veggies from Costco
1 can coconut milk
Rupunzel brand veggie broth to taste
Cultured butter about 1 TBS
Salt to taste
Put Normandy veggies in as big of a pot as you want to make enough soup for the crowd you are feeding. Pour in the can of coconut milk. Add the scoop of butter.  Put about 2 tsp broth powder if using a medium sauce pan. Add enough water to cover the veggies all the way. Heat until the veggies are cooked. Taste and add more broth and or a little sea salt if desired to your liking. Easy peasy

Allergy Friendly Substitutions for Cooking & Baking

Source: Living Without Pantry Substitutions Oct/Nov 2010
I wish I had had this list with my kids's allergies were first diagnosed.  I copied this, put it in a plastic page protector, and taped it on the inside of my cupboard so I can easily reference it when baking and using a non modified recipe.  You are welcome!
Milk: Replace 1 cup of cow's milk with one of the following:
1 cup soy milk (plain)
1 cup rice milk
1 cup fruit juice
1 cup water
1 cup coconut milk
1 cup goat's milk
1 cup hemp milk

Buttermilk Replace 1 cup buttermilk with one of the following:
1 cup soy milk + 1 TBS lemon juice or 1 TBS white vinegar
1 cup coconut milk
7/8 cup rice milk
7/8 cup fruit juice
7/8 cup water

Yogurt: Replace 1 cup of yogurt with the following:
1 cup soy yogurt or coconut yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree
1 cup goat milk kefir
1 cup goat yogurt
1 cup almond milk yogurt

Butter: Replace 8 TBS (1 stick) butter with one of the following:
8 TS Fleischmann's unsalted margarine
8 TBS Earth's Balance (Non Dairy) buttery spread
8 TBS Spectrum Organic Shortening
8 TB vegetable or olive oil
For reduced fat
6 TBS unsweetened applesauce + 2 TBS fat of choice

Eggs:  Replace 1 large egg with one of the following:
3 TBS unsweetened applesauce (or other fruit puree) + 1 TBS baking powder
* THIS IS ONE I USE THE MOST 1 TBS flax meal (ground flax seeds) or salba seed (chia seeds) + 3 TBS hot water. (Let stand, stirring occasionally, about 10 minutes or until thick.  Use without straining)
Egg re-placer, according to the package directions
4 TBS pureed silken tofu + 1 tsp baking powder
Replacing more than two eggs will change the integrity of a recipe.  For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu.  Because egg substitutions add moisture, you may have to increase baking times slightly.
Note: to replace one egg white, dissolve 1 TBS plain agar powder into 1 TBS water.  Beat, chill for 15 minutes and beat again.

Nuts: Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds (only 2 to 3 TBS)
Crushed corn flakes
Crushed rice crispy cereal
Crushed potato chips
Pumpkin seeds
Hazelnuts
Pecans
Almonds

Peanut butter: Replace peanut butter with:
Almond butter
Hazelnut butter
Cashew butter
Sunflower butter
Apple butter (see my recipe)
Pumpkin butter (I will post a yummy recipe soon!)

Substitute 1TBS baking powder (because baking powder has cornstarch) with
1/4 tsp non aluminum baking soda + 1/2 tsp cream of tartar

Chocolate chips that have soy and or milk: Enjoy Life brand chocolate chips (found at Maceys, Walmart, on vitacost.com and at Good Earth)

Gluten Free Flour Substitutions
To make flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used.  You can double or triple these recipes to make as much flour mix as you need.  ALSO SEE THE NOTE BELOW ABOUT THE KEY TO USING GUAR GUM and or XANTHAM GUM.  It is very important for gluten free cooking.
All Purpose Flour Blend
Use this in all your gluten-free baking.
1/2 cup rice flour (found in bulk section at health food store on on vitacost.com)
1/4 cup tapioca starch/flour (found same place as above)
1/2 cup corn starch or potato starch (potato starch also found as above)

High Fiber Flour Blend
This high fiber flour blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins, or other fruits.  It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes. (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 cup brown rice flour or sorghum flour
1/2 cup teff flour
1/2 cup millet flour or Montina flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato flour

High Protein Flour Blend
This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.  (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 1/4 cups bean flour (your choice), chickpea flour or soy flour
1 cup arrowroot starch, cornstarch, or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Self Rising Flour Blend
Use this blend for muffins, scones, cakes, cupcakes or any recipe using leavening. (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 tsp xanthan or guar gum
4 tsp baking powder (see above substitute)
1/2 tsp salt

General Guidelines for Using Xanthan or Guar Gum
Gum (xanthan or guar) is the KEY to successful gluten free baking.  It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.
Add 1/2 tsp xanthan gum or guar gum per cup of flour blend to keep cakes, cookies, bars, muffins and other quick breads.
Add 1 tsp per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.
Note: If you purchase a commercial flour blend, read the ingredient list carefully.  Some blends contain salt and xanthan or guar gum.  If so, there is no need to add more.

Elk with Plum Sauce and Rice

This was a very happy experiment that turned out amazing!  I had some pretty red plums fresh from my neighbor's tree, and I wanted to eat something exotic for lunch.  A star recipe was born!  The sauce was gorgeous!  My kids were raving about how this meal was perfectly sweet/tart/savory with lots of texture and bright color.

Elk Prep:
1 to 2 elk roasts (from my hubby's elk we home processed :))
1 Rapunzel brand bullion cube
garlic salt to taste
onion powder to taste
Himalayan salt to taste
Place elk roasts in a slow cooker.  Cover roasts with water until water reaches within 1/2 inch from the top of the roasts. Add bullion cube and spices listed above to taste. Slow cook for 10-15 hours.  At the end of elk cooking time prepare plum sauce.  Also, make your favorite rice according to package directions.  (I made Jasmine rice in my pressure cooker.)

Plum Sauce:
2 1/2 cups sliced plums (about 3/4 pound)
1/3 cup sugar (use sweetener of choice to substitute: agave, sucanate, honey, etc)
2 TBS water
Combine all the ingredients in a sauce pan. Cover, bring to a simmer over medium low heat. Reduce heat to low, cook for 15 minutes our until plums are tender.  Cool slightly.  Place in a food processor (I love my Blend Tech Blender) and pulse until chunky.

Serve the plum sauce and slow cooked elk on a bed of cooked rice of your choice.
A feast for the eyes and the mouth!

Refrigerator Jam

Refrigerator Jam
Makes 2 Cups
From: Thankful Expressions
1 1/3 Cup Strawberries
2/3 Cup Rhubarb
2 TBS raw honey (or to taste)
2 TBS chia
Process all ingredients in a blender and refrigerator overnight. The chia will gel, thickening the fruit puree.  Add additional diced fruit if you like it chunky.

Brown Rice Arame Noodles

Thanks to my awesome Korean friend, my kids are addicted to sea vegetables!  My kids would eat this for dinner every night if I would let them.

Arame Noodles 

1 Cup lightly packed Emerald Cove Arame (found at Asian stores, my local health food store, and on vitacost.com it is expensive, but soooo worth it!)

1 (8 oz) package Annie Chun's Maifun Brown Rice Noodles (think angel hair brown rice pasta)

2 TBS toasted sesame seed oil

1 Cup thinly sliced onion (I use green onions)

1 clove garlic, minced

1 Cup carrots, sliced into matchsticks

1/2 cup filtered water

*You can add 3 TBS corn kernels, but I omit because my kids are allergic to corn

Rinse arame in cool water and drain.  Place in a bowl, cover with water, and soak while noodles cook.

Cook noodles according to directions (only takes about 2-4 minutes to cook)

Heat the oil in a frying pan over medium heat, add the green onions and garlic and cook for 1-2 minutes.  Add the sliced carrots and saute for 1-2 more minutes.  Drain arame and add, cooking for another 1-2 minutes.

Turn up heat to medium high, add water (and corn if you want) and cook for 7-8 minutes until arame is soft and the water is absorbed.  Place arame-vegetable mixture over the noodles in a serving bowl, top with dressing and serve.

Dressing:

4 TBS soy sauce (I omit for my kids, since they are allergic to soy and just use Himalayan salt to taste at the table)

4 TBS toasted sesame oil

2 TBS brown rice vinegar (I usually just use rice vinegar, because I haven't found brown rice vinegar before)

Flourless Sunbutter Cookies

These are so yummy!  I feed them to my neighbors and they rave about them.  I also included my own modifications below to accommodate for my kid's egg allergies.  Sunflowerbutter is seed butter made from sunflower seeds.  I buy the organic, because the flavors and non-organic varieties have pre-added sugar.

From: The Sunbutter Website

Flourless Sunbutter Cookies

Ingredients

* 1 cup SunButter
* 1/2 cup brown sugar
* 1/2 cup granulated sugar
* 1 egg
* 1 teaspoon vanilla extract
* Pinch of salt
* 1 teaspoon baking soda
* 3/4 cup dark chocolate chips

Directions

Preheat the oven to 350 degrees, and spray a cookie sheet with cooking spray. Mix the sugars and SunButter together until smooth.

Add in the egg and vanilla extract and mix; then add in the salt and baking soda. Stir in the chocolate chips.

Drop the dough on to the cookie sheet about 2 inches apart. Smash down with a fork and then sprinkle with sugar.

Bake for 10-12 minutes. Let them sit on the cookie sheet for a few minutes, then move to a wire rack and cool. You don’t want them to overbake; you want them to be soft.

MY VERSION (Valerie Douglas')

I  make a big double batch to share with my neighbors who's kids are allergic to peanuts too.  Plus I glut myself on the cookie dough.

2 Cups organic Sunbutter (it is the only kind without pre-added sugar)

1 cup raw coconut sugar

1 cup raw sugar (I omit this often and just do the one cup raw coconut sugar.  It makes a little crumblier cookie, but cuts down on the sugars for my family and still tastes delicious!)

2 TBS ground flax seeds plus 6 TBS water

2 tsp alcohol free vanilla

2 pinches Himalayan salt

2 tsp aluminum free baking soda

2 tsp cultured, organic, salt free butter (you could also use coconut oil, but they get a more flat and brown)

1 1/2 cups mini Enjoy Life allergy friendly chocolate chips (I omit often, again to cut down on the sugars and just make the cookies without the mini chips.  My kids still love them.)

Preheat the oven to 350 degrees, and coat a cookie sheet with coconut oil using wax paper. Mix the sugars, cultured butter and SunButter together until smooth.

Add in the flax seeds, water and vanilla extract and mix; then add in the salt and baking soda. Stir in the chocolate chips (if you want chocolate chips).

If you don't eat the cookie dough first (no salmonella risk due to lack of eggs and it is such yummy cookie dough),  drop the dough on to the cookie sheet about 2 inches apart. Smash down with a fork. (I don't sprinkle with more sugar.)

Bake for 10-12 minutes. Let them sit on the cookie sheet for a few minutes, then move to a wire rack and cool. You don’t want them to overbake; you want them to be soft.

*Note: I tried making these with almondbutter, and they turned out way too flat.  They just oozed all over the pan.

Where I buy my Essential Oils and Foot Zoning

This is where I buy my essential oils for Foot Zoning and for personal use.  I love them.  I love the price too!
www.welcometolifeoils.com 
If you need anything:
Home: 801-772-0137
David's Cell: 801-691-4669
Sarah's Cell: 801-669-7413
dsrefam@hotmail.com
www.welcometolifeoils.com

This is my Foot Zone teacher's (Jeni Gutke) website:
http://bluecreekmedia.com/happystance/about/
You can go there to learn more about the wonderful tool of Foot Zoning. I am deeply grateful for the life changing experiences I have witnessed as a certified Foot Zone Therapist.

Mixed Berry Salad with Cinnamon Walnuts (and Lemon or Lime agave dressing)

Mixed Berry Salad with Cinnamon Walnuts
From: FAVES by Melissa Chappell
1 1/3 Cups walnuts (could use pecans or almonds)
1 tsp cinnamon
1 TBS agave (raw or use honey)
1/4 tsp salt
1/2 LB  Spring Mix
2 Cups mixed berries (fresh or frozen)
One batch lime agave dressing (use lemon instead of lime..I'll post dressing recipe below)
Mix the walnuts, cinnamon, agave and salt in a bowl until the walnuts are sticky and coated with the cinnamon and agave.  Set aside.  Toss the spring mix in a big bowl with the mixed berries and half of the lime (lemon) agave dressing.  If you prefer a wetter, more dressed salad, feel free to use more dressing. When everything is well coated, portion your salad out onto salad plates and top with the cinnamon walnuts.

Lemon (or Lime) Agave Dressing
1/2 Cups lemon juice (or lime)
1/2 cup olive oil
3-4 TBS agave
1/2 tsp salt
Whisk all ingredients together and serve.  This is especially good over green salads with fruit in them.  For a more exotic dressing, you may add 1-3 drops lavender essential oil.

Sourdough Waffles and Pancakes

I got this from a recipe book I purchase while in Alaska.  I fell in LOVE with sourdough in Alaska!  I eat sourdough waffles and pancakes like a spaz!

Sourdough Pancakes and Waffles

2 Cups sourdough starter

4 TBS oil (I use safflower or coconut)

3 TBS sugar (I use coconut or raw sugar)

1/2 tsp salt (I use sea salt)

1 egg (I use 1 TBS ground sprouted flax seeds and 3 TBS warm water, you could just use ground flax seeds)

1 tsp baking soda (follow the instructions with the baking soda carefully)

Mix sourdough, oil, sugar, salt and egg (or flax and water) together.  Dissolve 1 tsp baking soda in a little water to activate and stir around.  Add the baking soda to other ingredients folding in carefully.  You will notice the chemical reaction that takes place as it makes the batter fizzle and bubble.  Do not over stir.  Pour mix onto hot griddle for pancakes or into hot and oiled waffle iron.  These pancakes take a little longer to cook all the way through.  Practice makes perfect.  Mmmmmmm!

Easy Apple Butter

This summary is not available. Please click here to view the post.

All Things Kefir

Why make your own kefir?  It has more probiotics than yogurt, it is easy to make, it is yummy and fizzy and fun, you can control the ingredients and choose your own type of milk (I use goat), it is cheaper to make, it has tons of enzymes, it improves you immune system, it aids digestion, you can use the kefir and whey for cooking,  and it is good for food storage and self reliance.  I give a small amount of plain to our puppy every morning to help him with his digestion too.  He can eat the extra grains!  If you live close to me, I'd be happy to give you some of my real kefir grains!

Add 2 TBS kefir grains to 2 cups milk (you can put milk in glass jar in warm water and soak to room temp if desired).  Let the little kefir grain babies work their magic for about 24 hours. Strain out grains from milk.  Repeat!  Easy!

To find real kefir grains:  http://www.yemoos.com/
You can also find them at Good Earth in the refrigerator section by the eggs.
If you want to go all crazy with kefir, check out this crazy-cool Aussie's website: Dom's kefir making site

http://users.chariot.net.au/~dna/Makekefir.html#rinsing

Kefir Breakfast Drink
1/4 to 1/2 cup frozen berries, peaches or 1 ripe banana
stevia and raw honey to taste
Blend and enjoy the good feeling.
What we don't drink, I use to wash my face in the mornings.  The berry seeds exfoliate my face, the naturally occurring acids in the whey remove impurities, the raw honey is good for your skin, the goat milk is high in minerals, and the berries add antioxidants and vitamins. My face has not felt softer than this week.  I also add it to my bath. I feel more pampered than the Queen of England since I started doing this week!  I also freeze this for popsicles and "ice cream" to get the kids to eat it!

Mexican Pizzas

Thanks for the idea Julene!

Sprouted Corn tortillas, rice tortillas, or sprouted Ezekiel tortillas

1 can vegetarian refried beans (or you can puree black beans in the blender)

Slice Olives

Toppings of choice: Homemade salsa, onions, lettuce, tomatoes, avocados, cilantro, and plain yogurt

Top tortillas with beans of choice and chopped onions. Broil until the sides are semi browned. Top with salsa, olives and other toppings. Make it look like a pizza!

A Few of My Favorite Things #1

My Pressure cooker with stainless steel pot purchased on Amazon.com.  I love this thing. It makes my life so much easier, saves a ton of time, and my grains and legumes delicious.

Instant Pot IP-DUO60 7-in-1 Programmable Pressure Cooker with Stainless Steel Cooking Pot and Exterior, 6-Quart 

http://www.amazon.com/Instant-Pot-IP-DUO60-Programmable-Generation/dp/B00FLYWNYQ/ref=sr_1_1?ie=UTF8&qid=1403802310&sr=8-1&keywords=Instant+Pot

Bare Minerals makeup.  Non toxic alternatives to makeup.

http://www.bareescentuals.com/

We hurt our health so much as women with our cosmetics.  I love their products!

EasiYo yogurt makers. About $30.00 on ebay or amazon.  They are cool little insulating thermos things that insulate your yogurt for easy carefree culturing.  All I do is add milk of my choice (I use goat), 2 TBS plain yogurt of choice, fill the thermos with hot boiling water, screw on the lid and 12 to 24 hours later YOGURT. Easy peasy!  No electricity necessary (except to heat the boiling water).  You can buy their dry mixes and other products, but I don't. I just do it this way, and I have never had it not work.

http://www.amazon.com/EasiYo-120036A-Yogurt-Maker/dp/B0014GU46E/ref=sr_1_1?ie=UTF8&qid=1403802567&sr=8-1&keywords=easiyo+yogurt+maker

Purple Heaven Cabbage Salad

A healthy and delicious alternative to cole slaw.  My kids love this too!
From: Robyn Openshaw
Salad: 2 Cups shredded green cabbage
2 Cups shredded red cabbage
1/2 cups golden raisins (I use fruit juice sweetened cranberries for the kids)
1/4 cup raw pumpkin seeds
Dressing: 2 TBS real maple syrup
2 TBS extra virgin olive oil
2 TBS raw red wine vinegar
1 clove garlic
Toss salad ingredients in a large bowl. Blend dressing ingredients and add to cabbage mixture.

My Letter to My Local LDS Church Leaders about Health (Updated and Revised 6/30/14 to be easier to follow)

Delivered to Stake and Local Leaders (men and women).  This was long overdue.

March 16, 2014

Dear Ward and Stake Leaders,

            We are grateful each week for good Ward and Stake leaders who are entrusted with the care of our children and young women.  We understand that there is great sacrifice that goes into your callings.  We know you love our children and young women, and our children and young women love you.  Thank you.  Because we all love our children, parents and leaders, we would like to enlist your help in feeding our children nutritious foods and snacks.

            We would like to refer you to the recent attached February 2014 Ensign, "Nourishing our Bodies and Spirits" by Beverly Hyatte Neville Heath Educator and Dietitian.  The article makes references to fruits and vegetables being the best desserts and snacks.  It also points out the cultural habits within our own religious community that lead to many preventable illnesses in adults and children alike.   It asks that leaders and parents set good examples for kids to have healthy lives and gives alternatives for Primary and Young Woman 'treats'.  It also acknowledges that our bodies and spirits are connected, and our spiritual health is connected to our physical health. This Ensign article also offers guidance about making wise food choices:

             "Making healthy food choices might be described as casting our nets on the right side of the ship. If we 'fish' for healthy foods listed in the Word of Wisdom-fruits, vegetables, legumes, grains, and  meats sparingly (see D&C 89:10-17)-we are selecting from those things the Lord 'made to be used with judgment' (D&C 59:20).  On the other hand, looking for nourishment in unhealthy snacks,  candy, and sugary beverages is like fishing on the wrong side of the ship. (Ensign, Feb. 2014)"

            Will you please consider making nutritional choices the rule instead of the exception?  Will you please feed nutritional foods to our children?   Will you please help us drastically curtail the amount of non-nutritious foods our children consume by your positive examples and what you give them in classes and at church events?  When children and teenagers are given the choice between an apple and a candy bar we, as moms, know that most normal kids will choose the candy bar.  But we, as adults, understand more fully the consequences of an apple vs. a candy bar (see Ensign article: obesity, diabetes, etc). We also know that most times kids just need kind words of praise, skillful teachers who have age appropriate, child specific developmental expectations, and positive attention instead of any material reward for desired behavior to be encouraged.   We accept that you have very good intentions, and simply ask that how those good intentions are manifested be reevaluated for the ultimate good and nurture of our children and young women.

            We, as parents, honestly get a little overwhelmed with how often others feel our children need "just a little treat".  Between school, church and other well-meaning adults in our children's lives that seems to add up to lots of treats and lots of occasions and, sadly, at the end of a modern, normal day the kind of overindulgence that this Ensign article asks us to avoid.  We feel it is exciting to be a Church that sets a higher health standard enough to publish it in our official, Church headquarters approved, signed off by the Quorum of the Twelve monthly publication!

            Many children in the Ward and Stake also have diagnosed food and environmental allergies.  The Douglas family is one example.  Often these children are left out when non-nutritional food is the rule not the exception.  Please consider the feelings of these children as well.  As adults we can rationalize the being left out feeling,  children have a harder time with it.  Please see the Sept. 2011 Friend magazine article, "Accepting Allergies".  This Friend article asks us to have the courage to speak up for our own health.  Please also see the attached article about the 13-year-old girl who died from a peanut butter allergy at a summer camp.  This article speaks about how vigilant the family and girl was, 3 epi-pens were given to her, her father was a doctor, but the treats were placed on a tray at camp and even though she spat the treats out immediately, this situation still resulted in a young death.  This article asks that, "Caution and care for those inflicted [with peanut butter allergies] should always be supported and taken."  The Giorgio Family's statement was, "While our hearts are breaking over the tragic loss of our beautiful daughter Natalie, it is our hope that others can learn from this and realize that nut and food allergies are life threatening."

            We are grateful for the encouragement of our Church that warns us, guides us and helps us navigate many aspects of our lives.  We are grateful for a Church that blesses us spiritually and physically.  We are grateful to be a part of a conscientious community of thoughtful leaders.  Please help us to advocate for your children and young women for this worthy and righteous cause.  Thank you for your time and serious consideration of this matter.  Please let us know how we can help!

Sincerely,

 Some fun ideas we thought  up (again, please consider that often kids just need positive adult interaction rather than material rewards).  Do you have any of your own?  What are they?  You could really go wild with your own creativity!

Fruit flower bouquets

Fruits of any kind are always beautiful and delicious (little Mandarin oranges, bananas, apples, etc)

Bless your heart yogurt bar: many kinds of yogurt (non sugar kinds) with sunflower seeds, fruit, raisins, non sweetened coconut, granola, etc.

Little packages of raisins

Fruit and vegetable smoothie bar

Salad and baked potato bar

Fruit only fruit leathers

*PLEASE SEE MY COMMENTS BELOW FOR LINKS TO THE CITED ARTICLES! THEY ARE WORDED VERY BOLDLY AND DIRECTLY DRAWING ATTENTION TO OUR CULTURAL HABITS THAT CAN BE CHANGED. I apologize for the first posting being so crude. I have since edited and cleaned it up to more easily understood.  I hastily posted it previously because this letter was so highly requested. I published it directly from my Word document that a friend passed along to the Bishop, Stake Pres., My High Council Representative, the Stake YW's Leader, the Primary Presidencies Stake and Ward Level, and the RS Presidencies at the Stake and Ward Level.  Sorry if the first edition was confusing, whereas, I had stapled all the reference articles to the letter for my own use.  Please, pass it along as suits your needs. I enlisted other mom's, grandma's and husband's signatures. It was well received, and the response was positive and encouraging.

Norishing Porridges

Teff Porridge (from Ethiopia..yummy and high in protein don't be afraid to try new grains..my kids love this)
1 cup Teff
1 cup warm water
2 TBS whey, yogurt, kefir, raw vinegar or buttermilk
1/2 tsp sea salt
1 cup water
Soak teff in 1 cup warm water overnight (24 hours is best).  The next day, heat 1 cup water to a boil with sea salt.  Add soaked teff. Simmer about 15 to 20 minutes on lower heat.  Serve with maple syrup, honey, stevia and milk product of choice.  I also add a touch of cinnamon.

Millet Porridge (From: GreenSmoothie Girl Detox)
1 1/2 C millet washed well (could also soak in water overnight to 24 hours see teff instructions)
4 C water
2/3 can coconut milk (not water/liquid/juice)
2 TBS real maple syrup
1 dopperful liquid stevia
1 Cup fresh orange juice (I use apple juice for the boys)
Bring water and millet to a boil. Reduce heat, cover and simmer for 15 minutes.  Take off heat, remove lid, cool 10 minutes. Blend coconut milk, maple syrup, and orange juice in a blender and pour one-third the mixture over a 1 1/2 cup serving of millet. Serve hot with 2/3 pint fresh blueberries (or frozen, if fresh unavailable).

A Resource I Love!

You can go to Robyn Openshaw's blog and find lots and lots of free yummy healthy recipes.  Don't underestimate her classic green smoothies!  I also like her products, most advice, some books, many blog posts, and did I mention FREE RECIPES.?  I also buy things from her co-op like real raw almonds.  Sign up for her emails and you will be notified when she does her group purchases.
www.greensmoothiegirl.com

Oven Roasted Tomato Sauce from Heaven (and BlendTec)

Oven-Roasted Tomato Sauce

This sauce is simple to make and will fill your home with a mouthwatering aroma.

Ingredients

2   lbs

tomatoes

1   medium

onion, roughly chopped

8   cloves

garlic

3   tbsp

olive oil

2   tbsp

fresh oregano

1   tsp

kosher s

INSTRUCTIONS

Preheat oven to 375°F. Toss all ingredients in 9-x-13-inch glass baking dish. Roast for 1 hour.

Remove pan from oven, and let ingredients cool slightly. Transfer ingredients to FourSide jar. Secure lid and select "Sauce."

From: Blend Tec

I serve this over Tinkyada brown rice noodles.  You can buy them at vitacost.com for fast shipping and cheaper than the health food store.
*I often call the good people at BlendTec just to tell them how much I LOVE my blender!  If they made a scentsy candle in this scent, I'd buy 20.

Sour Dough Starter Care, Resources, and Recipes

Everyone who knows me know how much I LOVE my sourdough!  Here is a wonderful resource.  I miss Alaska.  I still make sourdough for John and myself even though the kids can't have it.  It's our treat :).  I love breadtopia's customer service, products, videos and information on how to care for your sourdough starter.  If you want a starter (my friends and close neighbors I do not have to ship to) let me know.
http://www.breadtopia.com/

Pizza

Pizza Sauce (and crust from Namaste mix)
1 - 6 oz can tomato paste
6 oz water (use the empty tomato paste can to measure)
1/2 tsp sugar
1/2 tsp garlic salt
1/2 tsp onion powder
1/2 tsp basil
1/4 tsp oregano

Combine the tomato paste and water until well mixed. Add the rest of the ingredients and spread over dough.

This makes enough to cover 2 pizza's.
This pizza sauce recipe comes from: http://couplethatcooks.blogspot.com/

I put this sauce on Namaste brand pizza crust mix with olives, goat cheese, and spinach.  A really great place to buy Namaste products is vitacost.com  They are cheaper than the health food store with fast shipping. I also like Namaste's waffle and pancake mixes!  The kids love pizza night.

Kettle Corn Recipe #2

Kettle Corn

Ingredients:

• ¼ cup organic virgin coconut oil
• ½ cup organic popping corn kernels
• 1 tbsp organic, raw coconut sugar
• fine sea salt to taste

Directions:

Melt the coconut oil over medium-high heat in a large stock pot. Add the kernels and cover the pot with a lid. Be sure to shake the pot continuously over the flame to avoid burning. When the first kernel pops, add the sugar and cover the pot. Continue to shake the covered pot vigorously over the flame while the kernels pop. This will happen quickly! Once the popping slows down, remove from heat and keep covered until you no longer hear popping. Transfer your popcorn to a serving bowl and sprinkle with salt to your liking. Munch and enjoy!

Raw Melissa's Spring Rolls and Thai Nut Sauce

My kids love the 'magical rice paper skins".  They have a blast making these.

Raw Melissa's Spring Rolls

Spring Rolls
by Raw Melissa

16 rice paper skins (I bought these at good earth.)
1/2 lb. of mixed lettuce greens
2 carrots, peeled and julienned
1 bunch cliantro, washed
1 bunch basil, washed (I left this out.)
2 avocados, sliced
1 red pepper, sliced

Fill a shallow pan with warm water. Put three rice paper sheets in water, as they soften and become pilable, pull out one sheet and lay it on a cutting board. On bottom 1/3 of the rice paper, place 4-5 leaves of cilantro and 2-3 leaves basil. On top of this, lay a couple slices of avocado, two slices of red pepper, and 4-6 carrot lengths. Add a handful of lettuce mix to the top of the pile and roll up your spring roll. Start by lifting the bottom edge up over the pile of veggies with one hand, while holding the veggies tightly in place with the other hand. Fold the left side over, then the right side. Tightly roll the rest of your spring roll until everything is enclosed. Continue until all the rice papers are filled.

Thai Nut Sauce
by Raw Melissa

1 cup almonds
1/2 cup olive oil
1/2 cup tamari sauce  (I used sea salt for Aspen, Michael &  Linden)
1/2 cup agave (could use 1/4 cup honey, coconut sugar or sweetener of choice)
4 cloves garlic

Put all ingredients in a high-speed blender and blend until smooth.

Almond Joy Fudge and Kettle Corn

GreenSmoothieGirl’s “Almond Joy” Fudge (the only fudge I will eat and not throw away)

Put 2 cups each agave nectar (found in health food stores) and coconut oil in the BlendTec Total Blender. Set the blender container in a sink of hot water for 10 minutes to warm them. Add 1 cup powdered raw chocolate (or unsweetened cocoa) and blend well. Pour into a 9×13 pan and stir in 2 cups each of shredded coconut and chopped or sliced almonds. Chill and cut in squares.

Kettle Corn

Over 3 batches air-popped popcorn in a brown paper bag or very large bowl, pour 1/3 cup agave nectar and 1/3 cup coconut oil, warmed double-boiler style (submerged in hot tap water). Sprinkle mixture with 2 tsp. Original Himalayan Crystal Salt, and stir or shake well.

Lentil Soup

I know it is a hit when even John likes this soup!
Lentil Soup

1 onion, chopped

1/4 C olive oil

2 carrots, diced

2 stalks celery, chopped

2 cloves garlic, minced

1 t oregano

1 bay leaf

1 t basil

1 14.5 oz can crushed tomatoes

2 C dry lentils

8 C water

1/2 C spinach

2 T vinegar

Unrefined salt and freshly ground pepper to tasteHeat oil in large pot and saute all veggies until tender.  Adds spices.  Cook for 2 minutes.  Stir in lentils, water and tomatoes.  Bring to boil and reduce heat and simmer for about an hour (or can put in a crock pot on low and cook 6-8 hours.)  When ready to serve add spinach, vinegar and salt and pepper to taste.  Serves 6.

Everything and the Kitchen Sink Chewy Granola Bars

Everything and the Kitchen Sink Chewy Granola Bars

Source: Valerie Douglas  This recipe can be easily doubled using a 9X13 inch pan.

2 cups old fashioned oats

1/4 cup coconut oil

1/4 cup butter (could substitute another 1/4 cup coconut oil)

1/2 cup turbadino sugar (could substitute coconut sugar)

1/2 cup honey

1/2 cup coarsely chopped dried fruit (NOTE: I use honey covered banana chips, un-sulfured apricots and dates.  You can use anything just avoid pineapple because it turns hard as rocks when cooked.)

1/2 cup coarsely chopped mixed nuts (NOTE: If nuts are not already salted, add 1/4 tsp. sea salt)

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/2 cup finely shredded, unsweetened coconut

1 tsp. vanilla

OPTIONAL*

*1 TBS chia seeds

*1 TBS flax seeds

*1/2 C semi sweet Enjoy Life chocolate chips or carob chips

Heat oven to 325 degrees.  Coat an 8-inch square pan thoroughly with a healthy fat (NOTE: safflower oil, palm kernel shortening, coconut oil and butter all work well) and set aside.  Combine all the dry ingredients in a large mixing bowl. In a medium sauce pan combine honey, butter, vanilla, and coconut oil.  Melt together over low/med heat just until honey is soft.  Drizzle warmed mixture over dried mixture and stir until well coated.  Press bars into the 8-inch square pan and bake for 20-25 minutes.  Cool bars completely before cutting and serving whereas they will stick together much better when they are cooled.  I place mine in the refrigerator to speed up the cooling process.

*NOTE: I can easily decrease the sugar content and they still taste yummy by about half if you are interested 

Lime Mousse

Lime Mousse

Source: FAVES by Melissa Chappell, pg. 117

2 1/2 avocados     

3/4 C agave or honey

1/2 C lime juice (NOTE: If you like a mild lime flavor then start with half the lime juice and add another TBS at a time until it tastes just how you want it)

Zest of 2 limes

1/2 tsp salt

Process all ingredients in a food processor or high speed blender until whipped.  Serve right away with fresh strawberries or freeze overnight and scoop as a delicious frozen dessert.

Flax Crackers

Ingredients:

2 cups Flax Seeds

1 cup Ground Flax Seeds

1/4 cup Nama Shoyu, Tamari or Bragg’s (I used sea salt instead)

3-4 T finely chopped Italian herbs to taste

Preparation:

In a large bowl soak whole flax seeds in 4 cups distilled water and nama shoyu or tamari for 4-6 hours. After soaking mix in ground flax seeds, herbs and extra water if necessary. The consistency should be like a thick almond butter.

Spread the mixture evenly on dehydrator trays about 2-3 mm thick. Dehydrate at 40-45 C (110-118 F) for 6-8 hours then flip over to dry the other side for another 2-4 hours until desired crispiness is achieved.

Special Health Teaching:

Brown flax seeds or linseeds are more readily available. Golden flax seeds have higher nutritional value.