Raw Zucchini Hummus Recipe

During the summer months many gardeners are blessed with a plethora of zucchini. I know that some years we have so many at our house that we can't even give them away! Well, here is a great use for this abundant fruit- make it into a scrumptious hummus dip! This dip is healthy and tasty. It is so similar to the garbanzo bean hummus we all know and love so well that you won't even taste the difference. It is super easy to make. Enjoy it as a dip for veggies and crackers!

Ingredients:
3 medium zucchini peeled and chopped
3/4 cup fresh squeezed (or bottled) lemon juice
3 cloves garlic
1 1/2 teaspoon salt
2 teaspoon cumin
1 cup raw tahini

Method
Put all ingredients in your blender and blend until completely smooth. This may take 2-3 minutes. Then it is ready to eat!

Green eating: 6 ways to “green” your diet

You have probably heard the word “green”. It is the new environmental buzz word. Many people are becoming more concerned about the health of our environment and are looking for ways to make eco-friendly changes to their lifestyle. Adding raw vegan foods to your diet is a great place to begin. Here are some great ways to get started:

1) Buy organic
Eating foods that were grown and produced organically is a great way to begin to green your diet. Organically grown foods are those that are grown without the use of pesticides, herbicides, fungicides, or synthetic fertilizers. Conventionally grown foods are grown using non-organic methods. In the Unites States, there are approximately 200 synthetic fertilizers, herbicides, pesticides and fungicides that are available for farmers to use on their crops. Some of them are considered to be more benign than others.

Organically grown foods are far less likely to contain pesticide residues than their conventionally grown counterparts. Not only is this healthier for our bodies, it is better for the environment as well. This is believed to be the case because organic farmers take good care of their soil. Healthier soil leads to better water holding capacity, which can reduce erosion. Better soil can also lead to a decrease in the amount of polluted groundwater.

In addition to this, buying organically grown food is the only way to ensure that your food is free of genetically modified organisms (GMOs). Farmers and food producers are not required to label foods that include genetically modified organisms. While the FDA states that it does not believe GMO foods to be of danger to the public, GMO foods do not currently require testing before being sold to consumers. The result of this is that we have no way of knowing whether eating genetically modified foods will have long term health or environmental effects.

2) Buy locally grown food

The average distance that most food has had to travel from the farm to your table is about 1500 miles. This means that produce that was not grown locally may have been harvested 2-3 weeks before it reaches you, resulting in the food having a lower nutrient content than food that was eaten soon after harvest. It also means that massive amounts of resources such as gasoline had to be used to transport your food.

Try visiting farmers markets in your area to purchase foods that are grown locally and that are in season. These foods will have the lowest impact on the environment because they will not have been transported thousands of miles; which conserves petrochemicals and nutrients. In addition to this, you will have the satisfaction of supporting local businesses in your community. Plus, it will give you a chance to actually get to know the farmers who grew your food. This is a good opportunity to ask them about their farming practices and to let them know that you are concerned about the impact your food has on the environment. Visit http://www.localharvest.org/ to find a farmers market near you.

3) Grow your own food

Growing your own food using organic methods is the absolute greenest way to acquire food. You don’t have to have a large yard in order to grow some of your food. You can grow a few small herb plants in a sunny window ledge. Tomatoes and peppers can be grown in pots on a well lit patio. Edible flowers such as nasturtiums can be grown in a hanging basket on your porch or in a sunny window.

Another option is to join a community garden. Many community gardens rent decent size garden plots to community members for a nominal yearly fee. Usually community gardens offer free water and seeds, as well as use of tools.

4) Buy fair trade

When purchasing items that are not grown or produced in the United States, look for the “Fair Trade” logo. Fairly traded products have come from farmers and producers who were paid a fair living wage for their products. In addition to protecting the welfare of the workers who grew or produced the products, fair trade production methods are pesticide-free and environmentally sustainable.
There are about 300 different products that can contain the “Fair trade” logo including bananas, tea, coffee, and cacao.

5) Add more plants to your diet

Including more plant based foods in your diet not only decreases your chances for many serious health problems such as diabetes and cancer, it is also a great way to help the environment. Animals such as cows and pigs produce a lot of waste. In fact, a typical feedlot contains approximately 50,000 cows at any given time. Each of these feedlots produces as much waste as a city that houses three million people. The waste from cows and other farm animals can seep into rivers and groundwater, which can lead to pollution affecting both humans and the environment.

In addition to the problems created by animal waste, another environmental problem related to raising farm animals is deforestation of the rainforest. Each year, an area of rainforest the size of New York is destroyed in order to be used for grazing land. As many as 70% of the forests in the Amazon have been destroyed in favor of grazing land. Adding even one vegetarian meal to your diet each week will help to reduce the environmental impact of your food choices.

6) Buy a water bottle

Americans are drinking a lot of bottled water, almost 30 gallons per person per year. Bottled water requires a huge amount of natural resources in order to be produced and shipped to your local store or vending machine. Energy is needed to tap the source of the water, produce plastic bottles, fill the bottles with water, transport the water bottles to consumers, and finally to recycle or dispose of the bottles.

It is important to drink plenty of water every day for a healthy body. Yet, we are becoming aware that bottled water is not always healthier than tap water. The best way to reduce the environmental impact of your water consumption is to purchase a reusable water bottle that you can refill rather than purchasing bottled water. If you are worried about the flavor or quality of your tap water, consider purchasing a water filter that can be mounted onto your tap.

We all want to make food choices that are healthier for us, our families and the earth. However, it can seem quite daunting when you think about all of the daily choices we have to make. The good news is, you don’t have to go 100% green overnight. Every small step that you take to decrease your environmental impact makes a big difference for you, your family, and for our planet.

Vegan Chocolate Pudding Recipe

I just had to share this delicious chocolate pudding recipe. It has a very healthy secret ingredient: avocado! The recipe is mine, but the avocado idea is not. I am not sure who figured out that upon being pureed an avocado would take on a silky mousse' like consistency.
This recipe can be made totally raw for you raw foodies out there if you use raw cacao or carob powder and substitute agave nectar or raw honey for the maple syrup.

Avocado is packed with nutrition. Avocadoes are an excellent source of healthy fats, as well as Bvitamins, vitamin E, potassium and fiber. One avocado actually has the same potassium content as 2-3 bananas. Enjoy this healthier version of a classic dessert!

Ingredients:
4 avocadoes
1/2 cup unsweetened cocoa powder (not dutch processed) OR 1/2 cup carob powder
3/4 cup maple syrup OR honey OR agave nectar
1 teaspoon vanilla extract
1/2 teaspoon salt

Method:
Slice the avocadoes in half, remove the pit and scoop the flesh away from the skin.
Add to blender or food processor along with the other ingredients.
Process until smooth.
*Add water in 1 Tablespoon increments if needed to achieve a creamy consistency

variation 1: This pudding makes an excellent pie filling. Just line the bottom of a prepared pie crust with your favorite fruit. Bananas work very well. Spread the chocolate frosting on top of thr fruit. Refrigerate bfore serving.

variation 2: This pudding also makes a great frosting for cakes. Just spread like any other frosting onto your favorite cake.

Calcium: It is essential for growing healthy bones

The many roles Calcium plays cannot be overemphasized. Calcium is the most abundant mineral in the human body. It makes up a large portion of our bone mass. It is absolutely essential for muscle contraction, immune system function and cardiovascular health. Calcium intake is extremely important during childhood and other periods of growth. It is recommended that preschool age children get at least 800mg of Calcium per day. Luckily for us, there are a myriad of Calcium source options.

Dairy products, especially cheddar cheese and yogurt, are the most well known sources of Calcium. However, there are many Calcium rich food options that are dairy-free. Some vegetables, such as kale, cauliflower, broccoli, and turnip greens are excellent sources of Calcium.

You are probably wondering how to convince your child to try foods like kale or broccoli. This is one of those times where having your kids help out in the kitchen can reap vast rewards. Ask them to help wash vegetables. Having children help out in the kitchen can increase food preparation times, yet it may be well worth it if you can get them to eat their veggies willingly. Try serving broccoli or cauliflower smothered in a yummy sauce. Kale (and any other veggies) can be added to macaroni and cheese very easily. Just add the veggies, along with the pasta noodles to a pot of boiling water. Cook according to pasta package directions. At our house, we love to add kale, shredded carrots, and frozen corn to our pasta.

You can also add kale to a fruit smoothie, which will disguise its’ flavor. Your child can help you by adding the ingredients to the blender.

Try this simple and delicious smoothie:
Combine 1 cup apple juice, ½ cup frozen berries, 1 Tablespoon flax meal (optional), 1 teaspoon honey, and 3-4 kale leaves in your blender. Blend until smooth.

When trying to convince your child to try Calcium rich veggies, be flexible and creative. If your child has an aversion to all things green try something different, like purple Kale. You could also try purple cauliflower, which can be found at local farm stands during the late summer and early fall.

Dried fruits, almonds, and some sea weeds (including kelp and dulse) are another source of Calcium. These are great options because they easily transportable for snacking. Dried fruits and seaweeds can be stored at room temperature almost indefinitely. Almonds should refrigerated.

If you like to bake, Carob flour and Carob chips are an excellent Calcium source. Carob is made from the fruit pod of an evergreen tree, which is native to the Mediterranean. You can substitute Carob flour and chips for cocoa powder and chocolate chips in any baking recipe.

Calcium supplements are also an option for those who worry about getting enough Calcium. There are many different types of Calcium supplements available. Absorption varies based on the type of Calcium salt in the supplement. Generally, Calcium Carbonate is considered to be the most readily absorbed of the supplements. However, avoid Calcium Carbonate from fossilized oyster shell or dolomite. They may be contaminated with aluminum and lead.

Some leafy greens, such as spinach and Swiss Chard, are not great Calcium sources because they contain substances called oxalic acids, which can bind with Calcium in the body, preventing its’ absorption. Caffeine interferes with Calcium absorption, so try to limit caffeinated sodas in your child’s diet.
If you are concerned that you or your child may not be getting enough Calcium, please consult with a Registered Dietitian. A list of Dietitians in your area can be found at www.eatright.org.

References
Cousin, Pierre Jean and Kirsten Hartvig. Vitality Foods for Health and Fitness. London: Duncan Baird Publishers Ltd, 2002.
Gropper, Sareen, Jack Smith, and James Groff. Advanced Nutrition and Human Metabolism. Belmont, CA: Thomson Wadworth, 2005.
Lee, Chin, and Darcy Majka. "Is Calcium and Vitamin D Supplementation Overrated?." Journal of the American Dietetic Association July 2006: 1032-1034.

Marz, Russell. Medical Nutrition from Mars. Omni-Press: Portland, OR, 1999.

Murray, Michael, Joseph Pizzorno and Lara Pizzorno. The Encyclopedia of Healing Foods. New York: Astria Books, 2005.

My Favorite Vegan Butternut Squash Bisque Recipe

Butternut Squash, as well as all winter quash, are excellent sources for carotenes, which have been shown to protect against certain cancers, heart disease, macular degneration, and cataracts. Winter squash also provides a very good source of vitamin C, several B vitamins including folic acid, potassium, and dietary fiber.

I love this particular recipe! It is so creamy and packed full of squash flavor. My kids even love it.

If you don't have coconut milk, (or don't like it) evaporated cow or goat milk can be substituted. Enjoy!

Ingredients:
1medium onion (diced)
1cup carrot (diced)
2 cloves garlic
2Tablespoons coconut oil
2 cups vegetable stock
2 cups cooked butternut squash (see note)
1-14 oz. can coconut milk
Salt and Pepper to taste

Heat oil on in skillet on medium-low heat. Add onion, garlic, and carrots and saute for 5 minutes.
Add stock, cover and simmer for 10 minutes.
Add the squash and coconut milk. Transfer to a blender or food processor and puree until smooth. Alternatively, you can puree the soup with a hand immersion blender. Return to saucepan and heat until hot. Season with salt and pepper.

Note: To roast squash in the oven, slice it in half. Remove the seeds and stringy flesh. Place squash halves upside down on a baking sheet and bake at 375 degrees for approximately 30 minutes.
For more butternut squash flavor, steam your squash instead. Slice the squash in half. Remove the seeds and stringy flesh. Place the seeds and stringy flesh in the pan you will use to steam the squash. Add the steamer basket and water to the pan. Add the squash to the pan. (You may need to slice the squash into smaller pieces in order to fit it into your steamer basket). Do not cover the squash with the water. Cover the pan and steam for approximately 30 minutes. Be sure to check the pan periodically and add more water if needed.

Why Choose Organic for your Family?

Organically grown foods are those that are grown without the use of pesticides, herbicides, fungicides, or synthetic fertilizers. Conventionally grown foods are grown using non-organic methods. In the Unites States, there are approximately 200 synthetic fertilizers, herbicides, pesticides and fungicides that are available for farmers to use on their crops. Some of them are considered to be more benign than others.
There are many reasons to consider eating organic foods. One major reason for choosing organic is that eating organically grown foods appears to lower our pesticide exposure. A 2002 study, performed by scientists at the University of Washington, kept track of the diets of 39 preschool age children. The children were separated into two groups, those who ate only organic foods and those who ate conventionally grown foods. The children’s parents kept records of the foods they ate over a 3 day period. Urine samples of the children were taken at the end of the 3 days. The scientists were looking for the presence of breakdown products of Organophosphate (OP) pesticides in the samples. OP pesticides interfere with nerve signals in both insects and humans, which make them powerful neurotoxins. It was concluded that the children who ate conventionally grown foods had as much as 9 times the amount of the OP breakdown products in their systems as the children who ate only organic foods.
A major argument of organic farmers and organic supporters is that organic produce is less likely to contain pesticide residues. This is true. The USDA regularly tests produce from many markets across the country. Their latest results included 13,208 samples. Of the produce tested, the USDA found that only 23 % of organically grown produce contained pesticide residues. However they found that 76% of the fresh conventionally grown produce, and 40% of the conventional processed produce contained detectable pesticide residues.
Another reason to choose organic foods is that organically grown food is more environmentally friendly than conventionally grown food. This is believed to be the case because organic farmers take good care of their soil. Healthier soil leads to better water holding capacity, which can reduce erosion. Better soil can also lead to a decrease in the amount of polluted groundwater.
Another reason that some choose to buy organic is to avoid eating genetically modified organisms (GMO). In the United States, foods that are labeled “USDA Certified Organic” cannot contain foods which have been genetically modified. However, foods that are not labeled organic are not required to supply a label which states whether or not it contains GMO ingredients. According to the Food and Drug Administration, “The shelves of just about every American supermarket are lined with foods that have been genetically altered to improve the product's taste, shelf life, or resistance to insects and other pests.” While the FDA states that it does not believe GMO foods to be of danger to the public, GMO foods do not currently require testing before being sold to consumers. The result of this is that we have no way of knowing whether eating genetically modified foods will have long term health effects.
An example of a potential immediate public health threat posed by the presence of GMO foods in our grocery stores is the fact that a large percentage of the world’s soybean crop has been genetically modified. Some of this GMO soy contains genes from the Brazil nut. Brazil nuts are tree nuts, and tree nuts are on the list of top eight food allergens. There are no laws that require this information to be listed on food packaging. GMO soy could cause an allergic reaction for people who are sensitive or allergic to Brazil nuts. This could be incredibly dangerous for people who typically experience an anaphylactic response to this type of nut. Soy is just one example of a product which has been modified to contain genes of another product which is a potential allergen. Since the FDA does not require the labeling of GMO foods, consumers have no way of knowing if the food they purchase may be hazardous to the health of their families.
The USDA has specific requirements that must be met in order for products to be labeled as “Organic”. Labeling requirements are based on the percentage of organic ingredients in a product. Products labeled as “100% Organic” must contain (excluding water and salt) only organically produced ingredients and processing aids. Products which are labeled “Organic” must contain at least 95% ingredients which are produced using only organically produced ingredients and processing aids (excluding water and salt). Products containing at least 70% organic ingredients can be labeled “made with organic ingredients”. An example of this might be a can of soup that contains organic peas and carrots.
Although it is clear that the use of synthetic chemicals in farming can result in chemical residues on our produce, it is unclear whether the amount of residues found on produce is dangerous. It seems that many scientists are not willing to say that they are. Whether or not the ingestion of chemical residues causes health problems, we do know that eating organic produce can be better for the environment. The use of organic foods also guarantees that your family will not be exposed to genetically modified foods. The evidence in favor of using organic foods is very compelling. However, it is most important that you and your family aim for five servings and fruits and veggies every day, regardless of whether or not they were grown organically.

References
Cousin, Pierre Jean, and Kirsten Hartvig. Vitality Foods for Health and Fitness. London: Duncan Baird Publishers Ltd., 2002.
Curl ,Cynthia L., Fenske, Richard A., Elgethun, Kai “Organophosphorus Pesticide Exposure of Urban and Suburban Preschool Children with Organic and Conventional Diets” Environmental Health Perspectives Volume 111 Issue 6 (2002)

Formanek Jr., Raymond. "Proposed Rules for Bioengineered foods." FDA Consumer Magazine March-April 2001. 22 April 2008 . Jaret, Peter. "Organics: Are they worth it?" Eating Well August/September 20066: 32-39.
USDA. "Organic Labeling and Marketing Information." . April 2008. United States Dept. of Agriculture. 22 April 2008 .

Vegetables for breakfast and other techniques for encouraging your children to eat healthfully

One of the biggest concerns of parents who have preschool age children is how to get their kids to eat their five daily servings of fruits and vegetables. At this age, getting children to try new things can be a challenge. You may worry that your children are not getting proper nutrition, or that their aversion to eating fruits and veggies will last a lifetime. There are many things you can try to encourage your kids to not only eat their fruits and veggies, but enjoy them as well.

Including your children in the food shopping process is a great way to help them get excited about trying new things. Bring them with you to the grocery store. Take them through the fruit, vegetable, and bulk foods aisles. Let them pick out some new foods to try. Maybe they will want to try purple bell peppers or pink lentils. Farmers markets are an especially great place to take kids shopping. Many of the vendors have fruit, vegetable, and cheese samples available. My son loves to go to farmers markets, and we usually end up leaving with him munching on a raw tomato or bell pepper.

Help children become more connected to the food they eat by taking them to u-pick farms during the summer and fall. Picking their own fruits and vegetables is fun and educational. They can meet the farmers, and see where their food is actually being grown. Look for farms that offer to let children eat all they want while they pick. It is fun to eat foods right from the plant or vine. A list of farms in the Portland area, along with a produce availability calendar can be found at http://www.tricountyfarm.org/. Other websites that list farms throughout the United States are http://www.pickyourown.org/ and http://www.localharvest.org/

Another way to connect children with their food is to grow a few of your own plants at home. You don’t have to have a large yard to do this. You can grow a tomato, bell pepper, or herb plant in a sunny window or small patio. Try checking out some gardening books and videos from your local library to help you get some ideas. Children love to help water plants, and may be more interested in trying a tomato if they were able to help grow it themselves.

Let children help with food preparation. Sure, three and four year olds should not be using knives or handling hot items. However, they can measure, mix, and pour. They can also help to wash produce. Buy a sturdy vegetable cleaning brush and let them scrub carrots, potatoes, and mushrooms. Getting children involved in the cooking process is a great way to help them feel more connected to their food, and inspire interest in what you are serving. This also helps them learn about cooking, which gives them important skills they can use throughout their lives.

Children like to feel as if they are in control. Offer “make it yourself” meals. Put out bowls of baby carrots, cherry tomatoes, peas, corn, sliced cucumbers, baby spinach, shredded cheese, and raisins so that they can prepare their own salads. Make sure to offer them a yummy dressing to put on their salads. Kids usually prefer sweeter salad dressings, such as a honeymustard. You can also allow them to make their own burritos, tacos and sandwich wraps. They can fill up their own tortillas, or pita bread with beans, rice, cheese, tomatoes, and other items.

Don’t wait until dinner to offer them new foods. Children are often tired by dinner time, and are not very willing to try new things. Try to plan ahead and have fruits and vegetables on hand for when your kids are asking for a snack. Are they most hungry in the morning upon waking, or after a trip to the zoo? Have fruits and vegetables available for them at these times. If you know they will be asking for a snack in the car on their way home from preschool, have some baby carrots or cherry tomatoes available for them to munch on. Try to have two different items so that they feel they have choices. This way, when they are telling you in the car they are hungry, you can say, “Great. Would you like some baby carrots or cherry tomatoes?” If they are hungry enough, they will eat. You can put these items together in a plastic container the night before. Then all you have to do is reach into the refrigerator to grab them on your way out the door.

Most importantly, be a good role model. Do your best to make sure that you are getting five servings of fruits and vegetables every day. Children learn from watching what their adult role models are doing. Even if your kids don’t want to eat fruits and vegetables right away, keep offering. If you make fruits and vegetables available to them consistently they will come around. Remember, as their caregiver, it is your job to provide them with healthful food. It is their job to decide what and how much to eat.


References

Boyle, Marie and David Holben. Community Nutrition in Action. Belmont, CA.: Thomson Higher Education, 2006.

Curry, Katherine and Amy Jaffe. Nutrition Counseling and Communication Skills. Philadelphia: W.B. Saunders Company, 1998.

Giancoli, Andrea. "You Can Get Your Kids to Eat Fruits and Vegetables. No, Really. ." You can get your kids to eat vegetables . 14 Mar 2007. American Dietetic Association. 24 Jan 2008 .

Laufe, Anne. "No more food fights! How to get your kids to eat right." Metro Parent January 2008: 14-18.

We went out to harvest wild rose hips this past weekend. We found that we made it out a little too late in the season. Most of the hips had already succumbed to frost and had turned black. Next year we will shoot for mid October. We did get a few good handfuls though and are in the process of drying them.
Rose hips are very high in Vitamin C and Antioxidants and can very easily be made into a healthy jam. All you need to do is pour enough apple juice over the dried, seedless hips to cover them, and let the mixture stand in the refrigerator overnight. The apple juice has enough pectin that you don't need to add anything else to the jam. Make sure that the apple juice you use does not contain added sugars.
In addition to harvesting wild rose hips yourself, you can also buy dried rose hips at most health food and grocery stores. Many stores carry premade Rosehip Jam. When buying jam, try to look for brands that do not contain added sugars (including High Fructose Corn Syrup, Evaporated Cane Juice, and Molasses).
A diet rich in Vitamin C is an essential part of immune function, health of teeth and bones, and can benefit vision. Vitamin C is water soluble, and therefore it is not stored in the body. This means that we must get our Vitamin C from food and supplements. The Recommended Daily Allowance of Vitamin C in the USA is 60 mg. However, this is a minimum amount, and people who smoke should take much more Vitamin C than 60 mg because 25mg is lost with each cigarette that is smoked. It is nearly impossible to overdose on Vitamin C, so for the most part, it is best to have a high amount of it in your diet.
Other soucres of Vitamin C include broccoli, citrus fruits, blackcurrants, and all fresh fruits and vegetables.