The Sugar Blues

It's been pretty frustrating at the Quinn house this week.  I banned any and all sugar.  I don't buy sugar for the kids but they manage to get it at every party, church meeting, family's house, etc.  It was time to take a stand and say good bye to the sugar that was most definitely the culprit of drastic mood swings in our home.  A week ago I warned the kids that I would be enforcing the "no sugar" policy starting this week.  They surprisingly have not objected too much.  This week we've been focusing on eating good food, having regular meal times and snack times, and exercising together.  Things are going pretty well if you don't count the whining. I'm becoming immune to whining. But I'm so happy, we've survived 2 whole days on lots of  raw foods, no sugar and working out together.  Here's a sneak peak of what we've been eating:

Breakfast: Oats & Barley groats cereal with nuts, sunflower seeds, raisins, coconut oil,  and molasses (my favorite-tons of energy from this one)
Snack: Protein Shake (raw protein powder, almond milk, bananas, avocado, flax oil, cacoa powder, strawberries)
Lunch: Vegetable tray with hummus, crackers & almond cheese, soup, apple
Snack: Green smoothie (2 cups grape juice, 1 cup water, 2 cucumbers, 1 bunch green chard, handful of parsley, 1/2 lemon, frozen strawberries) & apple cinnamon muffins (see recipe given on this blog)
Dinner: Potatoes (steamed and then mashed with 1/4 c coc oil, dill, and finely chopped garlic**this was a big hit), Broccoli, Salad, sliced ham
Treat: Plain Organic Yogurt, Maple syrup, strawberries, and blueberries, small piece of raw fudge
Before bed: Lemonade (maple syrup, lemon juice, hot water, and cayenne pepper)

With a little planning, you can choose foods that are loaded with vitamins and minerals.  I have picky eaters that won't always eat everything that I've made.  It's frustrating but they are coming around and are trying more and more each day.  Baby steps remember.  The most important thing is that my children drink their smoothies because I know that they have all the essential vitamins and minerals they need for the day.  Join me over the next 90 days of no sugar and exercise. We've committed as a family to be in better shape, to eat better, and to spend time together doing it. I'll keep you posted.

A success story

Awhile back I went and stayed with my dear friend in California.  She is a very busy mother with 3 children.  Her kids are extremely picky eaters like my own.  She felt concerned about her children's health and whether they were getting the nutrients they needed.  Sitting on her kitchen counter was a Vita Mix blender.  At the time I had been blending green smoothies for over 2 years with a regular blender so when I saw that she had a Vita Mix I was pretty jealous j/k.  We made a green smoothie with some spinach, pears, juice, and ice.  My friend looked at me and just laughed.  She thought there is no way her kids would drink it and there's no way she would either.  I convinced her to try it and she was pleasantly surprised at the taste.  Her younger 2 children drank their drinks in sippy cups with straws (they didn't like the color).  It took a bit of games and coaxing to get her oldest child to drink it.  My friend took my advice and celebrated when the kids would drink their green drinks (see past posts for a list of games you can play to get your kids to drink their green drinks).  She said she'd hoist her children on her shoulders and do the celebration dance.  For my friend, it took a week or so to get into it but she realized how good she felt and she realized how much better she felt as a mother knowing that her kids were getting more vitamins and minerals.  It was a really exciting summer hearing about her successes with getting her family to fall in love with green smoothies.  They drink a smoothie a day. Now whenever she goes on trips, the first thing she packs is her blender.  She's seeing great improvements in her own health and in her kids' health as well.  I'm just so proud of her for making a change and for going after something that will have such a lasting effect in her kids' lives.  I too feel so much relief as a mother knowing that my children are getting the vitamins and minerals they need on a daily basis.  It's a small investment of time with such great benefits.  Our children are worth it.  For those of you that aren't sure if you can do it, just try it.  Follow the tips I've given on this blog.  This is a perfect way to start the new year. 

Recipe that tastes good

I call this the Immune Booster because its so packed with Vita A, C, and E and Iron which is exactly what our bodies need to fight off disease. 

1 cup water

1 cup apple juice

1-2 bananas (this will make it really sweet)

2 avocado

2 handfuls of spinach

4 frozen apricots

2 cups red chard

optional: 1-2 T wheat germ

Blend until smooth. 
*tips: don't let your kids see you make this if your kids are picky.  I have to hide the avocado from my kids. The avocado is a great way to add Iron, and good fats into their diets.

*tips: if you really want to boost the immune system and fight disease especially coughs then add some wheat germ. This flaky powder does not change the texture or sweetness; my kids don't even notice it.  Wheat germ is high in B-vitamins which will enhance the body's ability to use the vitamins found in the smoothie. Adding wheat germ is a perfect way of balancing the nutrients in your kids diets and the great thing is they don't even have a clue that it's in it.  Try it.  Located in the baking aisle at most grocery stores where the flour/grains are. 

I'm still here!

There have many of you that have wondered why I haven't been blogging.  Life has been crazy to say the least.  I've been trying to finish my new website.  As it turns out it's pretty hard to build your own website on your own starting from 0 experience but I'm determined to teach myself and hope (fingers crossed) it will be ready soon.  Until then I figured I could still blog.  I've missed blogging and sharing my ideas with you.

So things you have missed that I will try to catch you up on...
 Garden was an absolute success.  I'll post pictures.  There were a few things that didn't pan out that I will change for next year but for the most part I was happy with my crop.  We are still enjoying carrots and beets and of course greens.

That brings me to my next exciting news.  I finally got a VitaMix after 3 years of not having one.  I love it and highly recommend it if you are serious about good health.  It's made green drinks so much easier to make and the kids like how smooth they taste. 

My book is nearly finished.  I'll be putting a few of the recipes from my blog so you can get an idea of what my book is about.  

I've heard my own family and friends tell me they want to make a change in their eating habits but just can't seem to do it.  My advice (it's an easy one--it'll only take you 5 minutes a day)  drink a green smoothie or b-vitamin drink everyday.  There are about 100 different health benefits to drinking these smoothies on a daily basis.  I'm living proof of it.  For those of you that don't know, through good nutrition I've been able to cure myself of an autoimmune disease that I was told by many doctors that I would never be able to.  Probably the best thing I can do for myself and my children is to make vitamin-packed and nutrient dense foods.  Smoothies are the best place to start. 

I hope you all have a wonderful Christmas with your families.

How to make a delicious green smoothie without a vitamix

Proportions of Ingredients


The key to being able to making green smoothies without a super power blender is to use the right proportions of ingredients to make them taste good. I've been fascinated with reading books about green smoothies but I've noticed that all the books assume that you have a Vitamix or Blendtec blender.  This discourages the majority of the population that doesn't own one.  I fall into this category.  I decided to make it work with the equipment I've got.  I have a regular Cuisinart Blender that I bought at Costco for $50. I use it everyday making a green drink.  It took me awhile to get the right consistency and sweetness so that my kids and husband would drink it.  Here's some tips about the right proportions of ingredients.


There must be the right sweetness to complement the greens and the right texture to disguise the pieces of greens that can’t be blended completely. Every recipe I make follows the same proportion of ingredients.

A good rule of thumb is the 2-2-2 rule.

2 cups of juice----2 cups of greens---2 cups of frozen fruit

Without the juice the greens might taste too bitter depending on what greens you choose. The right sweetness is important especially if you are introducing these drinks to your children for the first time. Through time you can make your drinks less sweet by adding water instead of juice, but I don't recommended this for awhile.

Without the frozen fruit the drink will have chunky green pieces and is very hard to get down. My kids can always tell if I stray from the proportions of frozen fruit. They simply won’t drink it without lots of coaxing. The frozen fruit provides the drink with the right consistency and texture.

It doesn’t matter what time of day, my children are always in the mood for a smoothie.

If you only have juice from concentrate, remember the 2-2-2-2 rule.

2 T juice concentrate---2 cups water---2 cups greens---2 cups frozen fruit

Healthy Chocolate...is that possible?

I recently found some articles about the health benefits of dark chocolate and thought I'd share it with you all.

Health Benefits include:

• enhances immune function
• repairs exercise-induced muscle damage
• enhances energy metabolism
• improves cardiovascular and lung function
• improves blood flow to the brain, thereby affecting mental function, cognition, and mood
• enhances mood
• decreases depression
• moderates emotional response
• provides high amounts of antioxidants
• prevents cardiovascular disease, cancer, diabetes, and other diseases
• decreases blood clotting
• controls blood sugar/insulin levels
• decreases inflammation
• minimizes the oxidation of harmful cholesterol
• protects the eye's sensitive tissue and nerves
• minimizes damage to cell DNA
• regulates genes that control weight gain
• reduces cravings
• suppresses appetite and stabilizes blood sugar levels
• protects the skin from UV radiation
• prevents tooth decay

Just to name a few of the benefits. I've highlighted what I like about having healthy chocolate.  It's incredible.
If you don't believe me, just google dark chocolate and read for yourself or click here

 http://www.google.com/#hl=en&source=hp&q=dark+chocolate+health+benefits&aq=0&aqi=g10&aql=&oq=dark+choco&gs_rfai=&fp=686584fbbbb57664

So if you are a chocolate lover and need your fix everyday, make sure you are eating the RIGHT kind of chocolate.  Chocolate should be cold-pressed to keep the antioxidant properties and not heated above 110 F.  Avoid products high in refined sugars.  Instead, good sweetening agents include low-glycemic sugars like agave or fructose.  Avoid chocolate products with milk fats and hydrogenated oils.  Look chocolate with at least 70% pure cocoa powder.  

I've also shared with you several recipes using raw chocolate powder (see raw fudge).
If you are interested in trying some dark chocolate or want to know more about the source I get it from, feel free to call me 801-400-4859 or click on the site below.

http://www.patrickschocolateshop.com/

Recipes I'll be demonstrating at cooking class Sat, June 5

1) Hummous Spread & Veggies


2) Kick Start Green Drink

3) California Fiesta Salad

4) Potato Leek Soup

5) Spaghetti Squash Ratatouille

6) Kale with Garlic

7) Raw Fudge

8) Berries & Quinoa

It's going to be alot of fun.  If you can join us, please come.  Every Saturday at 10:30am

eating healthy doesn't cost more

One of the main concerns I hear from people about eating healthier is that they can't afford it. Think about it like this, sure it's cheaper to buy a pack of ramen noodle with 0 nutrients and live enzymes but it won't be cheaper when you're sick with a disease and have to pay for health care.  As my 4 year-old-son loves to say, "OHH, burn!" I think he got it from his older siblings but he says it all the time even when it doesn't make sense.  (For example the other day he had an accident in his pants and said, "Hey mom, I wet in my pants, Oh! Burn mom!")  Anyways, I'm getting side tracked.  The point is it really isn't more expensive to eat healthy.  Obviously, budgeting and smart shopping is a must.  But even if all you can do is make your family 1 green drink a day, that's a perfect way to ensure proper nutrition at a very low cost. 

I'm a numbers girl. I like working with numbers, probably why I chose to be a math teacher.  Anyways,  I calculated how much it costs to make a little over 2 quarts of HULK juice which is around $3.50-$4.00/day.  2-3 quarts of greens will supply you and your family with over 10 servings of live enzymes and nutrients.  Think how often we blow $ on foods and drinks with a small fraction of nutrients. 

Recipe for Hulk Juice

1 quart unfiltered apple juice
2 handfuls of mixed greens
2 handfuls of spinach
3 chard leaves
3 kale leaves
frozen fruit and ice

I use a regular blender and can't get it smooth like those with the VitaMix blenders.  So I make all my drinks into smoothies by adding frozen fruit and ice so my kids don't notice the chunks of greens as much.  If you are a newbie to green smoothies, be sure you don't make it in front of your kids, put it in a cup with a straw to hide the color and do less greens and more fruit.  Let me know how it goes!

Walk Everyday to prevent disease

I know what you're thinking.  Who has the time to do this everyday?  We need to make the time.  Studies show that walking an hour a day at a moderate to slow speed can boost metabolism, increase muscle strength, increases lymph circulating, decreases stress, boosts immune system, maintains healthy heart function, burns fat, and much much more benefits.  (moderate to slow speed means you can carry on a normal conversation)

It's not necessary to sway those hips from side to side and power walk, just a nice easy jaunt everyday.  I've recently tried this theory by walking just about everyday for the past 2 months.  The days I walk I feel more energy!!!  I wake up and walk before my kids get up and then get home in time to get them ready for school.  I don't walk fast.  I never was good at walking fast.  After several weeks of walking , I noticed mental clarity and stress reduction.  I am happier to start my day.  After a month, I lost 2 pounds and feel really great.  I've started taking my son with me on walks.  It's an enjoyable time for both of us. 

The weather is warming up, so its time to break out the walking shoes, call a friend, get up early and enjoy a nice, leasure walk.  You'll feel incredible. Just do it!!

Cooking Classes Now Offered

Well after many of you asking, I decided,

WHY NOT?

Let's get together and cook.  I'll show you how I make the recipes on my blog.

  Class will be Saturdays from 10:30 am to 12:30 pm and Tuesday Evenings from 6:30 - 9 pm.  The cost is $20 per class.  We'll do 3 - 4 recipes each session and of course we'll eat lunch /dinner together.  It's going to be really fun.  Please let me know if you are interested by calling me at (801) 400-4859.  Classes will be held in Provo, UT.

First class starts on JUNE 1. 

Each week I'll post on my blog the recipes we'll be working on for each class.

More after-school snacks!! Good stuff

stuff you'll need:

1 bag of organic rice crispy or cocoa rice crispy (**on sale at Good Earth for $2.50/bag)
1/2 cup brown rice syrup
1/4 cup coconut oil

I melted the coconut oil and brown rice syrup in a pan on really low for a few minutes.  Poor over the rice crispies and stir. Then press into a greased pan.  Oh man these were good and the best part is no sugar! How great it that! Rice crispy treats without sugar!!  I thought for sure I'd never have rice crispy treats again which made me sad because I really remember loving them as a kid.  So now I don't have to miss out on them and either do my kids.  I love finding healthy alternatives.  Isn't it so much fun?  Someone out there has to share my obsession. 

My husband is sure I'm the only crazy out there.  He calls me the "sugar nazi".  I guess in a way I am but shouldn't we all be more careful about how much sugar we consume. 

I read an article that said the average American eats 6 T of sugar per day.  UH double take! Every processed food has sugar, along with the sodas people are drinking.  That sounds like one of the reasons why Americans are so disease-ridden and why we have the highest number of ADD cases in the world.  Join me in the fight against sugar and disease.  Try some healthy-alternative treats without sugar .  Oh and be sure to let me know if you stumble upon a great recipe.

the smart after school snack!

Is it just my kids that totally have a blood sugar crash as soon as they walk in the door after school?  Our conversation usually goes like this... 

ME:  "Hey kids, how was your day at school?"
KIDS: "Terrible."  (while starting to cry)
ME:  "Oh really that's too bad.  What happened? "
KIDS: "Everything.  No one likes me. I hate school.  I have no friends. Kids were picking on me.  My teacher yelled at me. I got pushed down at lunch. I hate my life!"  and the list goes on...
ME: "Wow, that sounds like a terrible day! (said as I hand the kids a snack.)

Our conversation fifteen minutes AFTER they have a healthy snack of protein and complex carbohydrates.

ME: "So you had a bad day? I'm sorry."
Kids: "Not really.  It was actually pretty good.  I made a new friend.  I got an A on my spelling test.  Oh and I had fun on the bus playing with this girl.  Can I have a friend over?"

This is seriously what happened a few days ago.  I figured out the reason for the break downs. Their blood sugar levels are so low from eating lunch at 11 am and then having to wait til 3:30 for a snack.  That's why it's important to give your kids HEALTHY after-school snack.  Don't let them snack on chips and sodas or cookies.  Here's a great opportunity to give them something substantial when their bodies need it the most.  Have it ready for them right when they walk into the door.

You know that while they were gone at school, they probably traded half the good things in their lunch for junk food and were probably fed sugar because there's a birthday party just about everyday so they aren't missing out on sugar. What they are missing out on is protein and some good complex carbohydrates. It's incredible how their moods will change as soon as they get some nutrients. They think more rationally which will help them in completing the hours of homework we are so lucky to get to do everyday.  :)

Peanut Butter Ball recipe
High in protein, essential fatty acids, and fiber.

1 cup peanut butter or almond butter (i made both separately and then mixed 1/2 and 1/2)
1/2 cup coconut oil
1 T sunflower seeds
1/4 cup chopped almonds
1 T sesame seeds
1 tsp vanilla extract

1/2 cup currants (or raisins or dried blueberries)
Stir in 1/3 cup of brown rice syrup.
dash with salt
2 T unsweetened coconut

It looks pretty sticky and gooey.

Roll into balls with coconut flakes.
Then put balls on a greased pan to put in the fridge.

Make a big batch of these and after hardening them in the fridge, store in freezer bags in the freezer and pull out ten minutes before kids come in the house also have a shake ready for them. 

Here's the one I use!

MOOD-STOPPER SHAKE

1 cup Unsweetened Almond Milk or chocolate almond milk (can use rice milk as well)
1 cup water
1 T flax oil
1 Avocado (optional--maybe don't put in if you've never tried it before-adds a creamy texture)
2 frozen banana (can use fresh)
2 large green chard leaves
handful of frozen strawberries
1 T cacoa chocolate powder (optional)
1 scoop protein powder

Life's so much better with great nutrition.  And EASIER when you're a parent.

Who doesn't like muffin tops? (recipes found here)

Whenever I make muffins, I think about Seinfeld and the muffin-tops episode.  What's funny is my kids don't like eating the muffin tops as much as the rest of the muffin.  I think that's comical since the top is the best part!!! Muffins are a great way of serving up omega fatty acids, fiber and whole grains.

Here's a few recipes I made this past weekend for a family brunch we had after my son was baptized.  They were all delicious.  We had over 40 people over for brunch and this was just one of the things I served on the menu.  I also had home-made granola and yogurt AND quinoa & strawberries (see recipe below).

Peaches& Blueberry Oat Muffin

1 pint peach sauce (or 1 can blended peaches with juice)
1/2 c organic sugar (I used honey or agave)
1/2 c sunflower oil
3 hormone-free eggs
1 tsp pure vanilla extract (not imitation)
Blend well.

Add in the dry ingredients
3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp baking powder
2 cups spelt flour (can use whole wheat or 1/2 brown rice flour, 1/2 whole wheat)
1/2 cup blueberries (can use dried, fresh or frozen)
1 cup oats
Mix and pour in sprayed muffin tins.
Bake for 15 minutes at 350 degrees.
Makes around 2 dozen muffins.

Apple Cinnamon Muffins

1 pint of Unsweetened applesauce
1/2 cup water
1/2 cup honey, or organic sugar. I used sucanat (a healthy alternative to cane sugar).
2 eggs
1/4 cup sunflower oil
1 tsp pure vanilla extract
Mix well

Add dry ingredients

1 tsp Cinnamon
3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp baking powder
1/2 tsp nutmeg
2 cups spelt flour or whole wheat flour

Mix together for less than a minute. Pour in greased muffin tins. Bake for 15 min at 350 degrees. Makes 2 dozen.


Lemon Poppyseed Muffins

1/2 cups freshly squeezed lemon juice
1 cup vanilla organic yogurt
3 eggs
1/4 cup sugar (try alternatives like honey, sucanat, agave, maple syrup)
1/4 cup sunflower oil
Mix well


Add dry ingredients

3/4 tsp salt
1 1/2 tsp soda
1 1/2 tsp powder
2 T poppyseeds
2 cups whole wheat flour, I used 1/2 rice flour and whole wheat flour.
Mix for 1 minute. Pour in greased muffin tins. Bake for 15 min at 350 degrees.  Makes 2 dozen.


The lemon poppy seed were the favorite.  Funny thing is they had rice flour in it and no one even noticed.  They looked probably like they had white flour in it.

Quinoa & Strawberries

Cook 2 cups quinoa  in 4 cups of water according to directions until fluffy. (boil water first before adding quinoa)

After quinoa is finished, pour into a bowl with the following:
1 1/2 cups coconut oil
1 1/2 cups chopped almonds
1 tsp salt
1 T vanilla extract or maple extract
1 T cinnamon
1/2 cup agave nectar or 2 T stevia (go by taste.  I like mine not so sweet.)
8-10 cups cut up strawberries.
This was a large batch.  Probably served 25 people.

Life's Miracles

I've been working aggressively on my garden.  It never ceases to amaze me the absolute miracle of planting a seed and a plant appearing a week or so later.  Some days I sit and stare at my beautiful little plant starts, I call them "my babies", and marvel at the miracle of it all.  I feel so blessed and grateful to the Lord for the abundance of good food that has been given to us.  I don't know what it is about gardening that is so refreshing.  It's hard work, back-breaking at times but so rewarding.  I love being in the sun.  Our church has encouraged us to plant gardens because it's more economical.  And for those of us that buy organic, it is definitely more economical.  Fresh vegetables and fruit right outside your back door.  I LOVE IT.   For those of you who don't have a backyard to plant a bunch of vegetables you can still enjoy fresh greens.  Buy a large planter, fill it with some potting soil and plant some Kale, Chard and Collard greens.  They are easy to grow and the leaves look beautiful. They aren't picky about their atmosphere and they are some of the highest nutrition foods available to us.  I also put them in my flower garden to add some green. 






Fo

Adequate Nutrition to prevent disease

Another way to prevent disease is by getting adequate nutrition.  This is definitely a problem for the busy American family where fast food and cold cereal are so convenient not to mention cheap.  I know lots of people that say they can't eat better because it costs too much.  I think it would shock people to discover how little I live on and yet can provide nutritious and healthy food for my family of 6.  So I think most people want to eat healthier and just don't know where to start.  Here's where I suggest to start.  Start small and take baby steps towards the following.

1. Have a hulk juice everyday! It's quick and easy and greens are packed with nutrients.  A great way to get daily nutrition into kids and yourselves. (see recipes)
2. Buy less processed foods.  The reason is simple. They are filled with chemicals and genetically modified foods that don't have adequate nutrition.
3. Make meals from scratch instead of using boxes or cans.  This will take a bit of practice but I promise the food will taste 100% better and is 100% better for you. 
4. Substitute whole grains into your baking.  Get rid of white flour.  Honestly try replacing it with brown rice flour or spelt flour or whole wheat flour or even oat flour.  This is a great way of adding fiber and nutrition into the foods you bake.
5. Take supplements.  I try to get most of my nutrition from the foods I eat because supplements are expensive.  However, I still take several vitamins daily to make up the for deficiencies in my diet.  For example, I take fish oil and Calcium and Vita D to name a few.
6. This might be hard for you but decide to not buy fast food more than once a month.  Choose something from home instead.  This is self explanatory but studies show that the liver becomes extremely toxic after consuming 1 fast food meal especially in children.   
7. Buy plenty of fruits and vegetables.  Cut up veggies and put them on the counter with a dip.  The kids and I snack on carrots, cucumbers, jicama, celery, tomatoes, peppers, etc.  Even if you think your kids won't eat it just set it out and don't say anything.  You'll be surprised how they'll walk by and grab a carrot or 2.  
8. Have dried fruit, fruit leather and nuts/seeds in your bag instead of fruit snacks. 
9. Cut out refined sugars, things with high fructose syrup. 
10. Make healthy treats (see my blog for ideas).
11. Get the family involved with the shopping and making the food and you'll have less resistance to making the change.

I think we all have ways we can improve on with our nutrition.  The food we eat should fuel an active, healthy lifestyle.  If the food you eat doesn't do that, then get rid of it. If your diet is full of processed foods, make a change.  It took me about a month to get used to not buying processed foods but after awhile you don't miss it, kids don't miss it and you get into the habit of just whipping up the food from scratch.  Set a goal and work towards that goal each day.  Take the little steps towards a healthier lifestyle.  I know you can do it!

DRINK PLENTY OF WATER

Do you drink enough water? 
Are your kids drinking enough? Find out my methods for keeping track in a fun way. How can you tell if you aren't getting enough?  Keep reading to find out!!


How much water should we drink?

Well, probably not this much!!! My friend's darling girl, Kate is taking my advice seriously to drink more water.:)

Drink At LEAST 1/2 ounce of water for every pound of body weight every day.  That means if you weigh 150 lbs then you need a MINIMUM of 75 fl ounces of water EVERY DAY. 128 ounces = 1 gallon

I use glass canning jars.  They are sturdy and durable and don't break like other glass cups.  I also know exactly how much liquid they hold.  The small jar is 4 ounces. The pint jar is 16 ounces.  The quart jar is 32 ounces.

 

So as parents, keeping track of how much water our children drink is important. I guarantee your little ones are similar to mine and don't just love to sit down to a nice glass of water.  Here's some tips.

• Make the water accessible for young children to reach and just hard enough for really young toddlers to not be able to poor it all out.
• This is what I use.  Available at health food stores.

 

•  Keep track in a fun way. I made these tags for our glasses.  They are super easy to make (see instructions below).  The kids get a tag every time they drink a glass.  If the kids drink the # of cups they need to, then at the end of the day they get a reward.  Be creative with rewards.  It doesn't have to be treats :)  
• Pack water in the car. Always have water with you.

Try stainless steel water bottles for your school kids or for on the run.

• Encourage your kids to drink water if they just ate a meal an hour earlier and they are back in the kitchen saying they are hungry.  A lot of times we are thirsty when we feel the urge to snack or eat in between meals.  GREAT WAY TO LOSE WEIGHT TOO!

You can see that Miles is on his 2nd glass of water since there are 2 tags on his jar.  The kids think this is really fun.  And then I don't have to guess if they've had enough water especially on hot summer days.

When I say drink water, I mean drink good water (not tap water). Water that has been filtered.  There's all different types of water available to us.  There's Reverse Osmosis Filtered Water (RO), Distilled Water, Electronically Charged Water, Alkaline Water, Spring Water, Bottled Water, and many more I'm sure.  I'm not a water expert and everyone's got their own theories.  I have tried all kinds of water and have chosen to use primarily RO water and Alkaline Water because I have these available to me and I like how they taste.  Obviously, convenience is important and cost is another issue.  The bottom line is make sure you have some sort of filtered water that you can drink everyday.  Stay clear of bottled drinking water.  Most of the time it's just tap water put in a bottle and isn't filtered at all.  Besides, studies show that the plastic bottles are causing all kinds of diseases because of the leaching and chemicals in the plastic (another subject), not to mention waste problems. So for now stick with using bottles that are BPA free.  I use the blue BPA free 3 and 5 gallon water jugs and glass gallon jars as well. And avoid water that is too cold, the studies I've seen say that ice cold water is harder to absorb.

For best results, sip on water all day, and juice, milk, and sodas don't count.  Avoid soda because it actually causes more dehydration. 

Signs of dehydration.

• dry lips, cracking and dry skin
• feel hungry all the time
• dry mouth
• constipation
• weight gain or unable to lose weight
• headaches

• fatigue 

In all my research for fighting disease, drinking plenty of water was at the top of all the lists.  It's essential for every process of the body.  So here's my challenge.  DRINK WATER instead of SODA or JUICE.  Start bringing water with you wherever you go.  My families have made fun of me for years for lugging water around, but when you are on the go and not home very often you need to be sipping on water to get the minimum amount needed daily.  If you are prone to headaches, try drinking more water instead of grabbing for pain relievers.  Just like in anything teach your kids moderation and to not drink too quickly just because it's fun to get the tags.  Have I made you thirsty?  Go grab yourself a nice tall glass of filtered water.  I love it!! I've got mine right hear. CHEERS!
  


 Directions for making the tags

1. Print pages of names typed in fun fonts, colors and sizes.  I have 4 for each kid. Make back ups just in case. Great project for the kids to do.
2. Cut out each name and glue to fun paper that is a little larger than the name.
3. Cover with packing tape on both sides.
4. Cut around the tag.
5. Put a hole punch through the top corner.
6. String rubber band through the hole punch.

Near and DEAR to us all

Recently a few of my dear family members have been diagnosed with some serious diseases.  My heart aches for them and what they are going through.  We all have people we care about.  I learned a few years ago the hard way that it's easier to prevent a disease than cure a disease.  I'm living proof that it can be done because I'm here today disease free after being sick for nearly 10 years.  But the road took determination and lots of prayer.  So to any of you that are on the path to healing, I know you can do it.  Our bodies are incredible creations with endless possibilities.  As I was thinking about my family especially my children, I was thinking about how I want for them a life that is disease-free.  I know as parents we want to protect our children from getting hurt but sometimes we forget to protect them from getting sick

Here's a list of things you can do now to keep you and your children free from serious sickness in the future.  The time isn't when they get sick to change.  The time is now. Remember, it's easier to prevent.


BASIC STEPS (start here)
#1  Drink Purified Water -the rule is 1/2 ounce of water per pound of weight  (see post WATER)
#2  Get proper Nutrition-(see post NUTRITION)
#3 Walk Everyday--(see post EXERCISE)
#4 Keep those Bowels moving at least 2x a day (see post HEALTHY BOWELS)
#5 Good Digestion take enzymes and probiotics (see post GOOD DIGESTION)

My next 5 posts I will go into more detail for each category.  Keep reading!

Garden time

It's garden time.  Would the weather please cooperate!!!! I'm so excited.  I'm using every possible space for my garden this year.  If you haven't started your plant starts yet, now's the time to do it.  It's super easy and much less expensive.  I bought the little greenhouse from Walmart (i think it costs $7).  Then I planted peppers (red, yellow, green, and jalapeno), celery, cauliflower, cabbage, broccoli, leeks, and onions.  These plants need a longer season than Utah offers so its best to get a head start on these.  You'll be able to transplant them easily.  If you haven't already gotten your peas, beets, carrots, chard, and lettuce in the ground you can do those plants anytime.  They are fine with the cold weather and even the snow.  Beet greens offer a lot of nutrients and are a great addition to your green drinks so be sure to plant beets that you can use just for beet greens. They are high in Magnesium which most Americans are extremely deficient in.  Chard is also a good one for your green drinks.  Chard grows under extreme circumstances. For example, I planted a row of swiss chard last august and kept it covered all winter.  My plants are now thriving and will be ready to use very soon.  Who would have thought??  Kale also grows thru the winter.  I have 2 kale plants that I kept covered that are growing very well now.  Between Kale and Chard you get 10 of the 12 essential vitamins.  They are an essential part of the green drinks.  I planted a variety of kale and chard.  There are several types. This will help you rotate the greens you use.  If you have any questions about gardening, I'd be happy to help.  I'm also willing to help get you started and come over with a shovel and my gloves.  For those of you who don't think its worth it, just try it.  There is nothing better than going out to my garden and picking fresh vegetables and herbs.  Green drinks taste way better to me.  The plants are fresh and have more enzymes and nutrients.  Kale and Chard can be grown in planters as well so there's no excuse.  Get to it:)

By the way...thanks

Dear Family and Friends,

Thanks to all of you that have told me about your experiences with the green drinks and my recipes.  I feel so happy to know that you are trying my recipes and loving them!

I can't describe to you the change that has occurred in our home since our focus has been on getting our kids the adequate nutrition.  Our kids are happier, easier to handle, more obedient, less mood swings, they are trying new foods, doing better in school, more polite and courteous (which my mom told me she noticed when they spent the night at her house awhile ago), healthier and stronger immune systems, sick less, less allergies, and the list goes on.
I'm happy to share this with you all with the hopes that you will have some success as well. 

I hope you know, especially my family, that anything you can do in the right direction is a great start. I've gone kind of extreme as you can see, but remember I started small. Line upon line... It takes time to make changes.  Continue working, continue trying... Before long, you'll be whipping up delicious meals from scratch, blending up drinks, and making bread, etc without batting an eye.  AND more importantly feeling and looking great.  This lifestyle has helped me so much.  I love feeling good each day.  I can accomplish so much more.  I have a greater capacity to serve and to love my family especially my children.  I feel blessed everyday for good food and love to be able to share it with my family and friends.  So Thanks for allowing me to share this with you. Much love,

Melissa 

green drinks 101--simple and easy

 Hey everyone,

If you haven't figured out that I'm really into green drinks, you haven't been reading my blog.

Reasons why I love them:

• They taste good (and no it's not cuz my taste-buds are messed up; they are really good)
• Fast and easy (wash and blend--ITS SOOOO SIMPLE)
• Great way of getting the much needed nutrients that are missing from the average diet (perfect for the picky eaters who won't eat salad or vegetables)
• Makes me feel better as a mother knowing my kids are getting so many nutrients in one delicious drink
• Inexpensive--seriously-way cheaper than buying vitamins, or powders, etc.

If you are a beginner, start here

1. The first experience will be the last so make it a good one. Use less greens and more frozen fruit. I promise you kids will love it.  What's not to love its juice and frozen fruit!  Don't use as many greens as I have in my recipes...my kids are used to it now.
2. Blend it smooth.  If you give a kid a green drink with chunks, they won't like them so blend it really smooth.  I of course now don't care as much because my kids are used to it and don't mind having it blended all the way.
3. Make it fun.  Make games out of it...Like hulking out... Call it hulk juice.  Be creative, use fun jars and straws.
4. Don't let them see you make it!!!! That's a given.  If they see you putting green stuff in it and vegetables they aren't going to try it.
5. If at first you don't succeed, try again.  Stay positive and don't force the kid.  Wait awhile to get them to that point.
6. Avoid using too many types of frozen fruits in one drink or too many different types of greens.  This could cause a tummy ache.  Keep it simple.  I've tried going crazy with it and I realized that it's more beneficial keeping it simple and then rotating what I use.  For example:  Rotate the greens you use so your body can absorb more nutrients.

So what are you waiting for, mothers, fathers, grandmas, grandpas, aunts, uncles, whoever you are... if you notice the kids in your life aren't getting adequate nutrition...do something about it!!!!
  
I suggest starting with this classic recipe.

Fill blender 3/4 full of apple juice (I use unfiltered but you don't have to)
Add ice or frozen fruit (stick with one kind.  If you use too many kinds they'll get a stomach ache) 
2 chard leaves 
1 handful of spinach

 You can add more greens later.  Here you just want to get the kids used to it.   

Hulk Juice Recipe High in Vita C

This week my kids have been a bit sick so I've wanted to supplement them with Vita C (absorbic acid).

Here's a great smoothie high in antioxidants and vita c and packed full of vitamins and minerals which is especially important when you are sick.

2 handfuls spinach
2 handfuls lettuce/salad mix (i get it at costco)
4 kale or chard leaves (red chard is extremely high in magnesium which helps in Vita A absorption)
1 tsp powdered alfalfa
1 tsp spirulina
1 Tablespoon Absorbic Acid (powder)*available in the bulk herbs at health food stores** really inexpensive
3 cups Fresh Orange Juice
2 handfuls frozen apricots (can use canned and then ice)
Blend until chunks are gone (my blender takes 3-4 min)

This is a QUICK way to get your kids nutrients. My kids love this drink.  I adjusted the basic hulk juice recipe to help pick up the needed Vita C.  I've also blended other herbs into this recipe and the kids can't tell.  Other herbs/vitamins I've used: Cod Liver Oil, acidophilus, echinacea, etc.  If you've got a kid that can't swallow herbs and won't take the tinctures just disguise it in a smoothie. 

It's always best fresh right after blending but if you need to leave you can store it in stainless steel water bottles in the coolest part of the fridge. 

If your blender doesn't blend these drinks finely enough then strain it after blending.  Instead of discarding the chunks I eat them.  It tastes like salad.

Chocolate Dessert Recipes--sugarfree, gluten free

Raw Chocolate Recipes--SOOOOOOOO GOOD.  I've been making raw chocolate desserts and have shared them with friends and family.  The vote is unanimous for deliciousness.



1. Dipping Chocolate (for fruit or you can also put in molds and freeze it) Love it with strawberries

½ cup raw organic cacao powder

½ cup unrefined coconut oil

½ cup agave nectar



Blend and dip!

2. Chocolate Cups

2 bananas

1 avocado

1/3 cup raw organic cacao powder

1/3 cup agave nectar

Pinch of salt



Spoon in mini cupcake tins. Top with gogi berries, macadamia nuts, almond butter, etc.



3. Chocolate Coconut Mousse Cake

Cake Layer

3 cups shredded coconut

1 cup chopped dates

2 Tbs vanilla

Pinch of salt

2/3 cup water

Blend all ingredients in blender or food processor.


Mousse Layer

½ oz. irish moss (get at Omar’s Raw Living Cuisine Restaurant)

2 ¼ cup raw nut milk

1/3 cup chopped dates

1/3 cup agave

½ cup cacao

2 Tbs vanilla

1/8 tsp salt

1 Tbs soy lecithin

1/3 cup coconut oil

Blend irish moss and nut milk until smooth. Add dates, agave, vanilla, cacao, vanilla and salt. Blend. Add soy lecithin, coconut oil. Blend until creamy.



Whipped Cream Layer

1 ½ cups raw cashews soaked 30 minutes

2 cups coconut milk

1/3 cup agave

1 Tbs vanilla

Pinch of salt

2 Tbs soy lecithin

½ cup coconut oil

Blend all ingredients except soy lecithin and coconut oil. When mixture is smooth and creamy add lecithin and coconut oil and blend again.



Layering the cake:

Spread half of the shredded coconut mixture on the bottom of a glass pan 9x13”. Pour chocolate mousse over top. Let set in freezer approx. 30 minutes until firm. Spread remaining coconut mixture over chocolate mousse and pour whipped cream layer on top. Let set in freezer another 30 minutes. Sprinkle the top with raw cacao powder if you’d like. Serve and enjoy.


Recipes courtesy of my friend Linda. 
Check out her website here.http://www.rawrecipebox.blogspot.com/

kids are funny!

A few days ago, I was getting ready for work.  Pat had to work til 5 am so he was sleeping in.  I kissed the kids good bye after waking Pat up.  Bubbles thought there wasn't going to be anyone at the house to babysit he and Tallyoop.  I heard him say to Tally, "It's okay Tallyoop.  I'll take good care of you.  I'll make you green drinks and feed you lunch and turn a movie on for you."  How cute is my 4-yr-old boy!!!  I love how he included green drinks into how he'd take good care of her.  Precious!!!! 

My shopping deals

Well, I told several of my sisters I'd let them know what stores I shop at for specific things so here goes.
It might seem a bit overwhelming to shop at more than one place.  It's worth it though to find the best foods at the best prices especially since budgeting is so essential now days.

Costco

     Eggs (they have brown eggs without antibiotics or hormones)
     Tillamook Cheese
     Organic Salad Mix and spinach  (best price--they are washed and ready for the blender for green drinks)
     Vegetables and fruit
     Rice Milk
     Organic Quinoa
     Organic Peanut Butter
     Kids Cliff Z Bars (I get these for my purse when we are out)
     Organic Raisin Bran
     Organic Raisins
     Organic Butter or tillamook butter
     Noodles.
    

Sunflower Market:  ( my go to store)

     Organic milk (best price $3.89/ gallon)
      Yogurt (either horizon or mountain high whichever is on sale)
      Green leafy vegetables (best price for organic)
      Meats (all of the meat they sell is from a local farm without the use of antibiotics or hormones and the
                 prices are great, look for ads.  Wed is double add day.)  Family Chicken breasts (skinless,
                  boneless)  $1.77/pound  Ground beef  on sale $1.99/pound
     Fresh herbs
     Organic Mac and Cheese (best price on the sunflower brand)
     Coconut Milk
      I get all the vegetables and fruit at Sunflower.  They also have great prices on cooking oil, agave nectar,
       and cereal.  I spend 70% of my food budget at Sunflower.

Good Earth

       Sprouted Wheat Tortillas
       Organic Tortilla Chips
       Almond Milk
       Cold Cereal
       Organic Apple Juice (unfiltered)
       Bulk herbs section:  1)  can get spirulina for green drinks and other herbs like comfrey, beet powder,
                                     absorbic acid, kelp, etc
                                     2) I buy spices in the bulk herbs section.  Great prices and then I refill my spice jars
                                          at home. Ex. Curry, Chili powder, etc.
Hope this helps.  I know it probably seems extreme.  I go to Sunflower every week and Costco 2 times a month and Good Earth 2 times a month. It's worth it to get the right foods for the right prices.   Stock up on items when they are on-sale.  Azure Standard has the best prices for grains and beans.  go to www.azurestandard.com

I also buy a lot of coconut oil from a local coop.  If anyone is interested, you can buy a 5 gal bucket of coconut oil (you'll see that just about every recipe has it in it).  The price is $160.  

You noticed that I don't have a lot of processed foods on my lists.  It's because I seldom buy them.  If there's a sale sometimes I'll get the kids some fun snacks or licorice or something.  Processed food is expensive.  By not buying expensive processed foods, I can afford splurging on organic milk or good tortillas.

Recipe for Eating a light dinner your kids will love!

My kids are big fans of a "light dinner".  We love doing this after eating a late lunch or if we get home late from being out and the kids need something to eat before bed.  Try muffins and smoothies.

Yogurt, Date, and Oat Muffin Recipe

1 cup vanilla yogurt
1/2 cup agave nectar or honey or raw organic sugar
2 eggs
1/3 cup sunflower oil
mix well
1 T flax seed meal
1/2 cup oats
1/2 cup chopped dates (nice to soften in hot water first)
1 cup spelt flour
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 tsp cinnamon

Mix for 2 min.

Spray muffin tins and fill 3/4 full.
 Bake at 350 for 12-15 min

Try this "Hulk Juice" smoothie with it.

2 quarts grape juice
1/2 cup pineapple
1 banana (frozen or fresh)
5 frozen apricots (or canned)
5 kale leaves
3 comfrey leaves or comfrey leaf powder
3 red chard leaves
1 tsp spirulina
large handful of spinach leaves
handful of frozen blueberries

 Blend thoroughly.  Serve with a straw.




This light dinner is full of vitamins and minerals.  The muffins are a perfect fiber source along with Omega Fatty Acids.  The hulk juice is high in antioxidants, magnesium, calcium, vita C, B vitamins, iron, protein, and more.

Muffins are my go-to-food.  If I'm craving a treat or if we need something light to eat, muffins are perfect.

Birthday cake-no dairy, no sugar, low gluten recipe

My daughter ,Tallyoop turned 3. I experimented with some recipes for her cake.  She really wanted something with  strawberries.  So I made an applesauce cake, cut up strawberries and drizzled with cashew nut cream. 
I liked it.  My kids liked it.  My husband didn't like it.  I guess you can't win them all but if you need to cut out dairy because of allergies, cashew cream is a great option and if you don't want to use sugar, applesauce cakes are always a good option.

Applesauce Cake

1 quart of unsweetened applesauce
1/2 cup agave nectar (don't need if you use sweetened applesauce)**can use honey or organic sugar.
3 eggs
1/2 c oil (I used coconut oil)
t tsp vanilla
mix together well

Add 2 cups spelt flour (or whole wheat, can use oat flour for 1/2)
1 T baking powder
2 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
1 tsp nutmeg

Mix together

Put in pans and bake at 350 for about 20 min (depending on pan size)

Cashew Nut cream

soak 1 cup of cashew pieces for a couple hours in enough water to cover the nuts
blend in blender
add 1 T of agave (I added too much and it wasn't as good)
add 1/2 tsp vanilla (if desired, I like it better without)

Cut up strawberries.

Voila!!! My baby's birthday cake.

Use FRESH HERBS

I use fresh herbs in my cooking.  It just makes food taste so much better.  I love using tarragon, sage, basil, oregano, rosemary, thyme, peppermint, etc.  Of course, I love summertime when fresh herbs are accessible in my garden.  This year I clipped herbs and put them in zip lock bags.  I've stored them in the freezer.  They are easy to get to.  I also buy the little plastic boxes of fresh herbs and keep them in the freezer.  I think it's hard to always have fresh herbs because they don't last very long in the fridge.  (If you do store parsley in the fridge, clip the ends and put in a cup of water and then cover it with a plastic bag.)

Try storing fresh herbs and using them next time you make a meal. 

Best Chili recipe ever--well at least to my family

 My sister asked me to share my recipe so here it is.

I think what makes my chili taste so good is I use fresh herbs and I make everything from scratch.

I soak the beans overnight in my slow cooker filling it 1/2 full. I use half pinto and half black beans sometimes I'll use Kidney beans or white beans as well.

The next morning I'll rinse the beans and start cooking them in my slow cooker on high. Be sure you put enough water in it. Add 3 or 4 bay leaves. I just keep these in my fridge. Then I add 4 or 5 cloves of garlic. I leave it cooking all day.
(this is perfect on those days you go to work or have to be gone all day).

Beans are done when you can squeeze them in your hand. I add some salt and pepper at this point and keep the slow cooker on but then I turn it to low.

If you eat meat, you can cook the ground beef, drain fat. I saute 1 onion and 1 green pepper and 1 zucchini.

Add meat and veg to beans.
add 2 quarts of tomatoes (drained if you want chili to be thicker)
(I use crushed or diced because my family doesn't like huge chunks of tomatoes)
Add 1 C chopped fresh parsley
1/3 - 1/2 C chili Powder
2 tsp Cumin seeds
1/2 tsp Cayenne Pepper
1 tsp salt
1 tsp or more pepper

Add all the ingredients to beans and cover. Let it steam and simmer for another 1 hr or so. Then uncover and let cook until desired thickness.

Serve with tortilla chips or cornbread. 

Organic greens or NOT

If you've taken my advice and started making the green drinks (aka hulk juice), you've probably become familiar with green leafy vegetables like Kale and Chard and Collard Greens, Spinach, etc.  If you haven't heard of these, I hadn't really either until a couple years ago.  I spoke earlier about the health benefits of Kale and Chard.  I did some research and found that nearly 10 of the 12 essential vitamins we need daily come from Kale and Chard.  Not only that, there are lots of minerals found in these 2 leafy green vegetables.  I've had people ask me if I buy organic greens.  I do for 2 reasons.  1) They last longer in my fridge. 2) No pesticides.  Whenever possible I'm looking for opportunities to cut out the amounts of sprays and chemicals going into my body.  Sure there are probably bugs found in the leaves but that's why I wash them.  I've tried buying non-organic chard and kale and it doesn't last but 2 days in my fridge.  Organic is a bit more expensive but worth it to me to know that I'm going to be able to use all the  leaves without it going to waste a few days later.  Sometimes I just can't find all organic especially as I'm looking for varieties.  If this happens then I'll wash the greens carefully and use them right away to avoid waste.

Grow your own GREENS

It's coming up to my favorite time of year when I get to garden. Last year I grew whatever I could but my absolutely favorite things to have in my garden were Kale, Chard, Collard Greens and Beet Greens. I loved being able to go outside and cut the fresh leaves for the Hulk Juice. I had a flower garden in the front yard of my house. I decided that instead of planting just flowers I'd mix it up and do all of the greens as well. It ended up being a beautiful garden because I did the Kale and Chard plants in circles around the flowers and then the beets around the chard. The plants flourished. I was a beginning gardener and all of the plants worked perfectly. I was sad because 1/2 way thru the summer last year I had to move. I couldn't stand the thought of leaving the plants so I decided that I'd just take my plants with me from the garden. My husband thought I was insane and pretty much everyone I talked to said it just wouldn't work out.  I ended up transplanting all of the greens and to my shock every single plant flourished again after making the move.

(my garden in front of my house.  Isn't it pretty? And edible)

The point is... It's easy to grow your own greens. You don't need a great big garden or even a green thumb. Instead of doing all flowers this year, grow some greens with it.

Rotate your greens

I posted earlier about HULK JUICE!! Hulk juice is a great way to add greens to your children's diets.  If you are making them regularly its important that you rotate the greens you use.  Instead of blending the same recipe over and over again, try mixing it up.  Did you know there are several different types of Kale leaves and several different colors of chard-red, yellow, and green (look for rainbow chard).  There's also collard greens, dandelion leaves, watercress, and many more green leafy vegetables. 

 

today's recipe was a good one.  We made a green smoothie by using frozen fruit.

3 frozen apricots
3 frozen strawberries
1 banana
1 frozen pear
 2 tomato
2 collard greens
4 carrots
 4 chard leaves-yellow
  4 red kale leaves
handful of frozen blueberries
filled blender 2/3 apple juice
blended very well

This is a big recipe that feeds 6 people 1 1/2 cups each.  I usually fill my blender 3/4 of the way full of greens.

This drink was suprisingly good.  I thought the kids would reject it because it had vegetables.  The pear was so sweet that i think I found my new favorite thing to add to shakes.  PEARS!! I never thought to try.

Remember you can use fresh fruits instead of frozen and then use ice.  Since I don't have an ice maker anymore I've been freezing my own fruit and using it for shakes.  Anytime my kids eat only 1/2 a banana or apple, I throw it into the freezer for shakes.

OH so BUSY!! How Do I possibly make good food?

The past 3 weeks I've been completely slammed with deadlines at work, studying/taking the GRE, and a million other things.  If I was okay with feeding my kids fast food, this would have been the time to do it for sure.  But since I can't stand the thought of processed foods I had to really be creative and organized.  Here's a suggestion for everyone.

Spend one day a week making food for the week.  I cooked on Saturday mornings about 4 or 5 meals to pull out of the fridge during the week for lunch or dinner.

Try making soups, lentils or beans, bread, rice, chili, stir fry, teriyaki chicken, or salad toppers to mix into a salad.  Every pan in my house was dirty but I spent about 3 hours cooking and cleaning up.  The great thing was I had food for the whole week.

 Instead of using the microwave, use a pan.  Nutrients are damaged when you reheat in the microwave.

Organize your kitchen

I am able to whip up good wholesome foods quickly because my kitchen is set up to do so. All the ingredients are easy to get to and available. It's easy to get to my bowls and pots or pans.  When things are down in the storage room or in the clear, far back of the cupboard we are less likely to dig around to get to it. Human nature I guess. I know I'm a culprit of this for sure. I don't have a lot of time. I work everyday, usually 30 hours a week. I have 4 children who demand every second after school with piano, dance, basketball, scouts, homework (ahhh... the homework). Most of the time I have 20 minutes to prepare dinner. Remember, I make everything from scratch. I don't use boxes or mixes or processed foods. Things in my kitchen are organized and easy to get to. If I know I'm wanting to have beans the next day, I'll soak them overnight and then start cooking them in the morning. I have general meal ideas already set up so the ingredients are already either in the fridge or in my cupboard. It's important to have plenty of the basics; onions, garlic, and herbs (see post about herbs).

Find a system that works for you. One thing I've always tried to do is plan ahead. If I see the flour bucket low, I'll grind the wheat before I need it. If I see that my jars of nuts or grains are getting low, I'll refill them before I need it. This is primarily what I do on Sat when I'm doing my deep cleaning in the kitchen. This is really how I can be so successful with preparing good food with very little time. Here's a few pics of my kitchen.  Try having open shelves. I love it.   I also keep everything in jars or cans; so I don't have to worry about mice getting into them or plastic leaching.  I also like how it looks. 

 

Here's my pantry cupboard.  Everything is marked and easy to find.  All my baking products, nuts, seeds, grains, beans, legumes etc. go in here.  I have larger buckets of them in my storage room but have these in my pantry for easy access