tag:blogger.com,1999:blog-87420867385401781422024-03-17T20:03:54.250-07:00Foodie vs. Nutrition Nutrition does not have to compromise the flavor of your dish. This is not a blog to see which passion prevails, but to confirm that there need not be a winner. My hopes are to simply educate about what we put into our bodies while encouraging you and imploring you to eat with passion for your food and compassion for your body. Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-8742086738540178142.post-51564178820468097912013-03-19T13:47:00.001-07:002013-03-19T13:47:03.902-07:00COOKIES!<br />
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Cookies? What. How am I going to write a nutrition blog about cookies?! Well I may have figured it out. I was surfing the web when I came across a very interesting recipe. It was a peanut butter chocolate chip recipe that had no flour, eggs, or white sugar in it. Well naturally it sparked my attention and I held to try it out! So I did. The flour and egg substitutes were canned garbanzo beans. I was skeptical but so intrigued. The sugar was substituted with honey.</div>
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Here were some of my observations when making the cookies. First, do not to eat them when they first come out of the oven. I know that is the best time to eat normal cookies but with these they just tasted like warm peanut butter and garbanzo bean. You have to let them cool and set in order for them to taste like normal delicious cookies. They were even better the next day and tasted awesome! They didn't get hard and stale like normal cookies do. They stayed soft and delicious. Second, the recipe calls for a food processor. I do not have one so I used a blender. It worked well but it was a bit of a challenge. I blended the garbanzo beans, honey, and vanilla. I had to make sure that I mixed it a few times and re blended it so all the garbanzo beans were to a smooth paste. After that I moved everything to a mixing bowl and added the other ingredients and combined. This is a really easy recipe with only a few ingredients. Its a great substitute for people who are gluten free or vegan! Enjoy :)</div>
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Ingredients</h3>
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1 can garbanzo beans drained</div>
2 teaspoons vanilla extract<br />
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1/2 Cup + 2 tbsp natural peanut butter<br />1/4 Cup honey</div>
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1 teaspoon baking powder</div>
pinch of salt<br />
1/2 cup chocolate chips<br />
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Directions</h3>
1. Preheat oven to 350 degrees F.<br />
2. In a food processor combine all ingredients except for the chocolate chips.<br />
3. Process until the beans are smooth and there are no chunks.<br />
4. Add chocolate chips and pulse until they are combined.<br />
5. Roll into balls about 1.5" in diameter.<br />
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6. Place on a cooking sheet that is lined with parchment paper or a silicone pad</div>
7. With a fork flatten down the cookies as seen in the pictures<br />
8. Cook for 12 minutes<br />
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9. Remove and let cool on a cooking rack. AND remember they need to cool down :)</div>
10. ENJOY!<br />
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com4tag:blogger.com,1999:blog-8742086738540178142.post-25938126966196222052013-02-26T11:38:00.000-08:002013-02-26T11:38:01.946-08:00Crock-pot Wheat Berries<div class="separator" style="clear: both; text-align: center;">
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I have discovered a new grain that I have been overlooking for who knows how long. It is actually one of the most common grains except that I have never thought of using it in its natural form. Wheat. I whole wheat kernel or berry is called a Wheatberry. This is a fabulous inexpensive grain that has some great nutritional qualities such as my favorite of them all: FIBER! I can't stress how important and beneficial fiber is to have in your diet. I will not go into depth about the benefits of fiber because I already have in previous posts but there are some other great benefits of the Wheatberry. The Wheatberry has zero saturated fat, is a great protein replacement, and contains both calcium and iron.</div>
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The Wheatberry is a perfect crock-pot grain because it is quite resilient. Since the Wheatberry is the entire kernel except for the hull it will stay together while being crock-potted for hours and will stay firm. The germ, bran, and endosperm is left on the grain which is where the fibers and minerals are stored. When stripped you are left with just a refined white starch (boring). These little beads of wheat are chewy and soft when cooked. I chose to make a crock-pot stew for my first experiment with the berries. This is a very simple basic crock-pot recipe with one extremely interesting twist. It is screaming for you to add your own flare to it, whether that is more veggies or some white beans. These little berries also make great salads full with fresh veggies. Enjoy keeping your heart healthy with these tasty little berries!</div>
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Ingredients</h4>
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4 cups water or stock</div>
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.5lb chicken thighs or breast cut into small pieces</div>
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1.5 cups chopped tomato</div>
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1 cup Wheatberries</div>
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.5 cup Kalamata Olives chopped (optional, this is my own little flare)</div>
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Instructions</h4>
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1. Place 4 cups of water or stock into the crock-pot and set on high</div>
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2. As water is heating add the wheatberries and diced tomatoes</div>
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3. Chop Kalamata Olives and chicken</div>
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4. Place Kalamata Olives into the crock-pot</div>
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5. On medium heat saute the chicken in a tablespoon of olive until cooked through</div>
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6. Add the chicken and juices from the pan to the crock-pot</div>
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7. Let everything cook for 4 hours or until the berries are tender</div>
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8. Pack into Mason Jars for your lunch for the week!</div>
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com2tag:blogger.com,1999:blog-8742086738540178142.post-83374170810138675882013-02-19T07:07:00.003-08:002013-02-19T07:07:42.968-08:00Taking a Classic Up a Level<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-_LzXP_lx_YM/USOQJEDFeiI/AAAAAAAAAUA/ZdLlN53mDKE/s1600/IMAG0133.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-_LzXP_lx_YM/USOQJEDFeiI/AAAAAAAAAUA/ZdLlN53mDKE/s1600/IMAG0133.jpg" height="640" width="360" /></a></div>
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<a href="http://1.bp.blogspot.com/-abyRjPQWZnU/USOQJC8jgZI/AAAAAAAAAT8/hOcBNzzmxcE/s1600/IMAG0132.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-abyRjPQWZnU/USOQJC8jgZI/AAAAAAAAAT8/hOcBNzzmxcE/s1600/IMAG0132.jpg" height="640" width="358" /></a>Just because something is said to be bad doesn't mean it is entirely true. Now, I am not trying to say there isn't anything better you can choose than a grilled cheese sandwich, but sometimes it is what you have a craving for. If I have a craving for a grilled cheese I will do what I can to not only make that grilled cheese taste amazing but try and substitute or add a few things to make it slightly healthier. I am a strong supporter of moderation and that you shouldn't make food into anything more than what it is, food. Food is not a treat or a reward. Food should be enjoyed as exactly what it is, food. You may notice a few different things about my grilled cheese sandwich. First, the spreads. There is nothing more delicious to me than the play on salty sweet. The grilled cheese on the left has a mango and golden raisin chutney with arugula. The middle has a spicy aioli and mustard. The grilled cheese on the right is just a classic grilled cheese. The little LITTLE bit of mayo keeps the grilled cheese nice and moist and gooey on the inside. There are two very easy steps that can be taken to make these gooey delights a little healthier: whole wheat bread and olive oil (not butter). On mine the arugula also adds a little green and some vitamins there. You could substitute it with spinach, tomato, cucumber or whatever you think sounds amazing. In these sandwiches I used a Vermont Cheddar but some other delicious choices are: gouda, gruyere, and taleggio (all can be found at Quel Fromage in Fairhaven). Experiment, have fun, and remember the few little tricks to make this grilled cheese a little better for you. Oh, and remember, medium low eat. With a grilled cheese slow and stead wins the race!</div>
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<br />Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com1tag:blogger.com,1999:blog-8742086738540178142.post-72997974910100375582013-01-28T20:05:00.000-08:002013-01-28T20:05:08.459-08:00The Chia Seed<br />
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<a href="http://4.bp.blogspot.com/-D3Ler0x2Sp8/UQdJZmLxPUI/AAAAAAAAAS8/KXxCA9LgZic/s1600/IMAG0121.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-D3Ler0x2Sp8/UQdJZmLxPUI/AAAAAAAAAS8/KXxCA9LgZic/s1600/IMAG0121.jpg" height="360" width="640" /></a></div>
<a href="http://1.bp.blogspot.com/-roRW84KPZsA/UQdF-4GdYmI/AAAAAAAAASU/yXyyfiGkrBA/s1600/blog-image-chia-seeds-12.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-roRW84KPZsA/UQdF-4GdYmI/AAAAAAAAASU/yXyyfiGkrBA/s1600/blog-image-chia-seeds-12.jpg" height="400" width="400" /></a>The Chia seed is one of the most interesting and obscure foods I have come across. They are little tiny seeds that look like they are little black sesame seeds or even like they are little rocks. These seeds don't seem to have much flavor but what they do with water is amazing. Each one of the seeds has a thin translucent membrane that allows water to pass through. The seeds suck up the water into the membrane and become sticky. It is almost like they transform in to tiny tapioca balls. They are very high in Omega-3, fiber, calcium, magnesium, and protein. You can put the chia seeds into juice and watch them plum up. Or my favorite thing to do is make a wonderful dairy free coconut pudding or yogurt. These wonderful chia seeds can be found at Haggen or the coop.<br />
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Ingredients</h4>
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2 1/2 tbsp chia seeds</div>
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1/2 cup almond milk</div>
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1/2 cup lite coconut milk</div>
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1/4 cup shredded coconut</div>
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1 tsp agave syrup</div>
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Mango or other fresh or frozen fruit (optional)</div>
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Directions</h4>
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1. Place almond milk, coconut milk, chia seeds, and agave syrup into a small bowl and mix until combined. </div>
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2. Cover with plastic rap and place in fridge for 4 hours or over night. </div>
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3. Stir and add fruit</div>
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4. Enjoy!</div>
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-88002862684375178472013-01-22T12:53:00.001-08:002013-01-22T12:53:40.000-08:00A Colorful Side<div class="separator" style="clear: both; text-align: center;">
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One of my favorite side dishes is a quinoa and beet salad. It is simple, easy, and only takes a few ingredients. Not to mention it may be the most colorful thing you have ever made.<br />
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Another great part of this dish is that Quinoa is a complete protein, which is a big deal for a non-animal protein. A complete protein is a protein that contains all of our 9 essential amino acids needed to fulfill all of our bodily processes. All complete proteins are animal based which makes it just a little trickier for someone who is vegetarian to have all their essential amino acids. It is not impossible by any means but just requires you to make sure that you are eating at least 2 different types of plant proteins to make up for the essential animo acids that may be lacking in just one single vegetarian protein. Animal protein contain a lot more saturated fat than plant based proteins making Quinoa a happy medium with all the benefits of both.<br />
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Here is my festive quinoa salad. Enjoy!<br />
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Ingredients:</div>
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1 cup dry Quinoa</div>
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1 medium beet pealed and graded raw</div>
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1 cucumber halved, seeds removed and cubed</div>
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1/4 cup olive oil</div>
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1-1 1/2 tablespoons rice wine vinegar or apple cider vinegar</div>
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Salt and pepper to taste</div>
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Directions:</div>
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1. Cook 1 cup Quinoa according to packaging</div>
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2. Add grated beets, cucumber, olive oil, vinegar, salt and pepper. Stir to combine ingredients. </div>
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3. Chill in the refrigerator until completely chilled.</div>
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<br />Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-69366967075244189922013-01-13T22:18:00.001-08:002013-01-13T22:18:07.975-08:00Happy New Year!<div class="separator" style="clear: both; text-align: center;">
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I must admit, you may notice a trend in my post for the next little while. When winter rolls around I crave soups of all kinds. I try and be as creative as possible making different stews, bisques, or good old chicken soup. For the first post of the new year I decided to do a won ton soup.<br />
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The recipe for me really started about a week ago when I decided to by a whole chicken to roast. While roasting the beast I realized that there are many meals that I can pull out of this chicken. First I roasted it and pulled the legs off for my first meal. Then I carved off the breast and made chicken salad for my lunches the next two days and saved some to put in soup. I took the rest of the chicken, mostly bones, and I made a big pot of stock. After making two different soups I have taken the last of my stock and tonight made one of my favorite soups: Won Ton soup. For about 9 dollars I made roughly 12 meals, with sides, out of this one chicken. Now that is pretty cost effective I would say. Well, I am hooked. Expect more soups to come :)<br />
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I have made one adjustment to a normal won ton and that is changing out the ground pork for ground turkey to make it a little healthier. Enjoy!<br /><br /><br /><br /><br />
<h4>
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<div>
<h4>
Won Ton Broth</h4>
<div>
6 cups chicken broth</div>
<div>
1 tsp vegetable oil</div>
<div>
1 tbsp ginger root minced</div>
<div>
2 cloves garlic minced</div>
<div>
1/4 cup scallions chopped</div>
<div>
<div>
<h4>
Directions</h4>
<div>
1. Over medium heat in the pot for the broth saute oil, ginger, garlic, and scallions together for 2 minutes or until the ingredients give off an aroma.</div>
<div>
2. Add broth and simmer on low heat for 20 minutes while make the won tons.</div>
</div>
<h4>
Won Ton Ingredients</h4>
<div>
Won Ton Papers</div>
<div>
2 cups ground turkey</div>
<div>
1 1/2 tbsp minced ginger root</div>
<div>
1/8 cup scallions chopped</div>
<div>
3 cloved of garlic minced</div>
<div>
1 tbsp soy sauce</div>
<div>
1 tbsp hoisin sauce</div>
<div>
1 egg yolk</div>
<div>
1/8 tsp salt</div>
<div>
1/2 tsp pepper</div>
</div>
<h4>
Directions</h4>
</div>
<div>
1. Place ground turkey, ginger, scallions, garlic in a bowl and mix until combined.</div>
<div>
2. Add soy sauce, hoisin sauce, and egg yolk to mixture and mix thoroughly.</div>
<div>
3. Add salt and pepper and combine. </div>
<div>
4. To form the won tons place one wrapper in from on a level surface. </div>
<div>
5. Wet the edges lightly with water by dipping your fingers into water and running it along the edges. </div>
<div>
6. Place about roughly 1 tsp of filling into the center on the won ton wrapper.</div>
<div>
7. Pull the won ton wrapper over the filling so the opposite corner is matching up.</div>
<div>
8. Press the edges together firmly</div>
<div>
9. Pull the two ends together and meat with a dab of water.</div>
<div>
<br /></div>
<div>
The method is the same for these dumplings as they are in my post on Pelmini if you need a better visual. </div>
<div>
<br /></div>
<div>
Add any veggies you would like to the soup to make sure you are getting a well balanced meal. We chose one of my favorite baby bok choy!</div>
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<h4>
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-11167804395504425622012-11-24T13:58:00.002-08:002012-11-24T13:58:21.461-08:00Whole Wheat Pelmeni!<div class="separator" style="clear: both; text-align: center;">
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There are so many delicious places to eat out in Bellingham. One of my personal favorite is Pelmeni. Pelmeni is a very successful Russian dumpling restaurant on State street with two menu items: beef or potato. Every time I go and spend 6 dollars I always wonder: if they are able to make so many Pelmeni in such large quantities I bet I could too while improving the recipe. So, that is exactly what I have done. I have replace the white flour with whole wheat flour and the beef with ground turkey and pork. Here is my healthier Pelmeni recipe for a fraction of the price. Enjoy!<br />
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<h4>
<a href="http://4.bp.blogspot.com/-mX4qOlzq25M/ULE6rLe5zZI/AAAAAAAAANc/flcDC5DQCM0/s1600/IMAG0013.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mX4qOlzq25M/ULE6rLe5zZI/AAAAAAAAANc/flcDC5DQCM0/s1600/IMAG0013.jpg" height="400" width="225" /></a>Ingredients</h4>
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<a href="http://2.bp.blogspot.com/-uv3NzzGhvg0/ULE6sBMWpnI/AAAAAAAAANk/puA0fgaKw4U/s1600/IMAG0014.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-uv3NzzGhvg0/ULE6sBMWpnI/AAAAAAAAANk/puA0fgaKw4U/s1600/IMAG0014.jpg" height="320" width="180" /></a><br />
Dough:<br />
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1 ½ cups Whole Wheat Flour</div>
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2 eggs</div>
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½ cup warm water</div>
<div class="MsoNormal">
½ tsp salt</div>
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<br /></div>
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<o:p>Filling:</o:p></div>
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¼ lb ground turkey</div>
<div class="MsoNormal">
¼ lb ground Pork</div>
<div class="MsoNormal">
½ onion grated</div>
<div class="MsoNormal">
3 cloves garlic minced</div>
<div class="MsoNormal">
salt and pepper</div>
<div class="MsoNormal">
<br /></div>
<h4>
Directions</h4>
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1. Pour flour onto a large cutting board and make a volcano</div>
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2. In a mixing bowl mix eggs, water, and salt together</div>
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3. Pour half the egg mixture into the volcano and carefully mix dough together</div>
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5. Kneed the dough for about 5 minutes</div>
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6. Place dough in a bowl, cover with cellophane, let rest for 30 minutes</div>
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7. While dough rests, place turkey, pork, onion, garlic, salt and pepper in a mixing bowl and mix until completely combined.</div>
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<h4>
<o:p>Forming the Dumplings</o:p></h4>
You can make the Pelmeni any size that you like. The ones at Pelmeni are about the size of a chestnut. I chose to make mine a little bigger to make it easier to work with the dough this first time. By the end I was able to make tiny dumplings that would be great in chicken soup!<br />
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<a href="http://2.bp.blogspot.com/-Yk_dDLlCbpE/ULE6yHRQNlI/AAAAAAAAAOU/u20fVQ9e39k/s1600/IMAG0020.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-Yk_dDLlCbpE/ULE6yHRQNlI/AAAAAAAAAOU/u20fVQ9e39k/s1600/IMAG0020.jpg" height="400" width="225" /></a><br />
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<h4>
Directions</h4>
<br />
1. Cut the dough into small pieces and roll into small balls like seen in photos<br />
2. Dusk the the ball with flour so it does not stick<br />
3. I used a wine glass to roll out the dough, make sure it is very thin<br />
4. Roll until about 2 inches in diameter.<br />
5. Place a small amount of meat mixture into center of dough<br />
6. Pull sides together and pinch all sides to close the dumpling<br />
7. Pull the ends of the dumpling together to form the shape of the dumpling<br />
8. Dust with flour so it does not stick with others<br />
9. Repeat until all dough or mixture is gone.<br />
<br />
<h4>
Cooking</h4>
<br />
1. Boil a large pot of salted water<br />
2. Reduce heat to simmer and place desired amount of dumplings into water<br />
3. Cook until the dumplings float<br />
4. Cook for an additional minute or two<br />
5. Drain and serve in bowl with white wine vinegar, salt, pepper, curry powder, chopped cilantro or dill, and sour cream on the side.<br />
<br />
The pelmeni also freeze great! Now, we all know that this is not a balanced meal, there are not veggies or fruits! I would highly recommend making a spinach and yam filling pelmeni with your meat pelmeni to make sure you are getting enough vitamins and minerals with dinner. A great veggie substitute for the meat is mushrooms (especially chanterelles). Enjoy! Remember to have passion for your food and compassion for your body :)<br />
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<br />Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-13507530277714517372012-11-14T22:35:00.002-08:002012-11-14T22:35:36.144-08:00Substituting Stroganoff<div class="separator" style="clear: both; text-align: center;">
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<br />
There are many recipes that can be improved in little ways
to vastly improve the nutrition of the dish without disrupting the flavor.
Today I am going to give you a list of some healthy substitutes along with a
fantastic recipe! Some of these substitutes may seem obvious and some may seem
silly but if given an open mind I think everyone could really see the benefits.
Here is my list of favorite substitutes:<br />
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 1.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Whole Wheat Flour, I know this is a duhhh but
I’m not talking just with the breads or pastas. Who told us we couldn’t make
our cookies out of whole wheat? </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 2.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Unsweetened applesauce for butter or olive oil
(in baking). This one is amazing! I have made everything from brownies to bread
by replacing the olive oil or butter with unsweetened applesauce.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 3.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Evaporated skim milk for cream. This is a great
way to lower the saturated fat while still keeping the thick creamy flavor.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 4.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Olive oil for butter (in cooking). In previous posts we have already
discussed the benefits of replacing the saturated fats in the diet with
unsaturated fats and this is an easy place to start.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 5.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Quinoa for couscous. Couscous is in fact a form
of pasta. It is made from refined white flour there for there is a way to
improve it. The best way I think is quinoa. It has virtually the same flavor with
a much healthier profile.</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--> 6.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Ground Turkey for ground beef. This is a great
substitute. It has much less saturated fat.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://1.bp.blogspot.com/-Jv81ELtz1ec/UKR-RoGnyMI/AAAAAAAAAM0/i4W5EHAYl7Y/s1600/IMAG1038.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Jv81ELtz1ec/UKR-RoGnyMI/AAAAAAAAAM0/i4W5EHAYl7Y/s1600/IMAG1038.jpg" height="238" width="400" /></a>Tonight I made one of my favorite dishes making 3 easy
substitutes in order to significantly improve the health while still creating one
delicious dish: Stroganoff. I took the classic Beef Stroganoff with pasta and
turned it into Ground Turkey and Spaetzle. Okay, I feel like maybe you read the
work Spaetzle a few times trying to figure out what exactly it is I was trying
to spell. I assure you Spaetzle will be a new favorite after this. They are a
cross between a past and a tiny dumpling. You make a batter that is sieved
through a colander into boiling water to make the small pasta like dumplings.
The three substitutes I make were ground turkey for beef, whole wheat Spaetzle
instead of white, and condensed skin milk instead of cream.</div>
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<br /></div>
<div class="MsoNormal">
Ground Turkey Stroganoff</div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-8db9UsnV4bE/UKR-EB8tORI/AAAAAAAAAMY/3hm6LkIKnas/s1600/IMAG0457.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-8db9UsnV4bE/UKR-EB8tORI/AAAAAAAAAMY/3hm6LkIKnas/s1600/IMAG0457.jpg" height="191" width="320" /></a><o:p> </o:p></div>
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Ingredients</div>
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<br /></div>
<div class="MsoNormal">
1.5 pounds ground turkey</div>
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12 whole cremini mushrooms sliced</div>
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2 shallots ½ inch dice</div>
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1 tbsp thyme</div>
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1 tbsp better than bouillon paste</div>
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½ cup White Wine</div>
<div class="MsoNormal">
Condensed Skim Milk</div>
<div class="MsoNormal">
<a href="http://2.bp.blogspot.com/-BAZ80PtKRjs/UKR98V-StkI/AAAAAAAAAMQ/RkIWaPUc2DI/s1600/IMAG0455.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-BAZ80PtKRjs/UKR98V-StkI/AAAAAAAAAMQ/RkIWaPUc2DI/s1600/IMAG0455.jpg" height="320" width="191" /></a><o:p> </o:p></div>
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Directions</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="text-indent: -0.25in;"> 1.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Place ground turkey in skillet over medium high
heat until all pink is gone. Salt and pepper. Set aside with juices from meat.</span><br /><span style="text-indent: -0.25in;">2.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">In same skillet add 1 tbsp canola oil and
shallots over medium heat.</span><br /><span style="text-indent: -0.25in;">3.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Once shallots have become see through add the
cremini mushrooms, thyme, and allow to caramelize</span><br /><span style="text-indent: -0.25in;">4.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Add white wine and bouillon and stir till
completely dissolved.</span><br /><span style="text-indent: -0.25in;">5.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Add ground turkey back into skillet</span><br /><span style="text-indent: -0.25in;">6.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Add condensed skim milk until desired thickness
and creaminess.</span><br /><span style="text-indent: -0.25in;">7.</span><span style="font-family: 'Times New Roman'; font-size: 7pt; text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Allow to cook together for another 3-5 minutes</span><!--[if !supportLists]--></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo2; text-indent: -.25in;">
<span style="text-indent: -0.25in;"> 8. </span><span style="text-indent: -0.25in;">Salt and pepper to taste</span></div>
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<a href="http://2.bp.blogspot.com/-ga3LN4vkcEM/UKR-FnUlE5I/AAAAAAAAAMg/N_-rMYtfBt4/s1600/IMAG0458.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ga3LN4vkcEM/UKR-FnUlE5I/AAAAAAAAAMg/N_-rMYtfBt4/s1600/IMAG0458.jpg" height="320" width="191" /></a></div>
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Colander Spaetzle<br />
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<br /></div>
<div class="MsoNormal">
Ingredients</div>
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<br /></div>
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2 eggs</div>
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½ cup water</div>
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1 ½ c whole-wheat flower</div>
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½ tsp salt</div>
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¼ tsp baking powder</div>
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Dash of nutmeg</div>
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<br /></div>
<div class="MsoNormal">
<a href="http://1.bp.blogspot.com/-KO44v5agXXA/UKR-LAv9VAI/AAAAAAAAAMw/k-4l8Ds1qvc/s1600/IMAG1037.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-KO44v5agXXA/UKR-LAv9VAI/AAAAAAAAAMw/k-4l8Ds1qvc/s1600/IMAG1037.jpg" height="238" width="400" /></a></div>
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Directions<br />
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 1.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Bring a pot of water to boil</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 2.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Meanwhile, In a small bowl beat eggs and water
together</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 3.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->In a larger mixing bowl at all other ingredients</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 4.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Whisk eggs and water into the dry ingredients</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 5.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Beat with a spatula until batter becomes gluteny</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 6.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Hold colander over water, place mixture in
colander and using a spatula push the contents through the holes of the colander.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 7.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->When finished bring back to a boil and turn off
heat.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 8.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->Strain Spaetzle</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--> 9.<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span><!--[endif]-->In a skillet with 1 tbsp olive oil add the Spaetzle
and toss until Spaetzle just starts to become a little crispy on the edges</div>
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<a href="http://1.bp.blogspot.com/-n-XmdA9JekY/UKR9x0U5emI/AAAAAAAAAL8/W6lm1QdZOvo/s1600/IMAG0453.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-n-XmdA9JekY/UKR9x0U5emI/AAAAAAAAAL8/W6lm1QdZOvo/s1600/IMAG0453.jpg" height="191" width="320" /></a></div>
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<a href="http://1.bp.blogspot.com/-YS6AGYSx4l4/UKR90ytOxCI/AAAAAAAAAME/ojHIiTyiwh8/s1600/IMAG0454.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-YS6AGYSx4l4/UKR90ytOxCI/AAAAAAAAAME/ojHIiTyiwh8/s1600/IMAG0454.jpg" height="320" width="191" /></a></div>
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<a href="http://4.bp.blogspot.com/--3vrkGSC7Uc/UKR-IDb8t4I/AAAAAAAAAMo/YNP0VwLs1V4/s1600/IMAG0459.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/--3vrkGSC7Uc/UKR-IDb8t4I/AAAAAAAAAMo/YNP0VwLs1V4/s1600/IMAG0459.jpg" height="191" width="320" /></a></div>
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<br />Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-8990520317244229842012-11-05T22:29:00.005-08:002012-11-05T22:41:06.656-08:00Sushi Sunday!<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<a href="http://1.bp.blogspot.com/-SEjOgWPyGVs/UJiRXRS_jDI/AAAAAAAAAK8/i0RfePKQxiI/s1600/IMAG0436.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: justify;"><img border="0" height="640" src="http://1.bp.blogspot.com/-SEjOgWPyGVs/UJiRXRS_jDI/AAAAAAAAAK8/i0RfePKQxiI/s1600/IMAG0436.jpg" width="382" /></a><br />
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Sushi night is always one of my favorites. It is easier than you would think, more fun than going out to sushi and it is much nicer on your wallet. Last post we touched on the different types of fats: saturated, unsaturated, and trans fat. The Squash Soup was a way to get a creamy taste without adding cream or other saturated fats. This post is about finding health alternatives to our protein choices to lessen the dangerous fats and allow for the healthy fats in our diets. Many of our popular protein choices in America today are high in saturated fats. The fat you can see in steaks or other animal proteins is mostly all saturated fats and a lot of it at that. High saturated fat diets have been seen to lead to many diseases like heart disease. Although there are many different benefits to red meat including minerals such as iron only a limited amount should be consumed. When fatty animal meat is limited fish is a great meat to get the protein you need with the healthy unsaturated fats such as Omega-3. Omega-3 and Omega-6 are two types of fatty acids that our bodies need and cannot make themselves. Omega-3 and Omega-6 are both shown to have great health benefits including lower blood pressure for a heathy heart and brain functions. There are many tasty and healthy fish dishes you can prepare but I would like to share with you sushi making. This is a fun way to make dinner with friends and family. It gives everyone an opportunity to be a part of the process. Enjoy!</div>
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<a href="http://3.bp.blogspot.com/-0g6YJ1wzU1I/UJgMq82IziI/AAAAAAAAAJc/vzMDBaPvZRA/s1600/IMAG1010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="380" src="http://3.bp.blogspot.com/-0g6YJ1wzU1I/UJgMq82IziI/AAAAAAAAAJc/vzMDBaPvZRA/s1600/IMAG1010.jpg" width="640" /></a><br />
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The first part to making sushi is the shopping. There are a few necessities but lots of room to make your favorite creations for any kind of sushi you would like to make. Let us start with the shopping list:</div>
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<h4>
Essential</h4>
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</div>
<ul>
<li>Bamboo sushi roller (you can find at Haggen)</li>
<li>Sushi seaweed paper</li>
<li>Sushi Rice (I use Kokuho Rose)</li>
<li>1 carrot, julienne </li>
<li>1 cucumber, julienne</li>
<li>1 avocado sliced</li>
<li>Sushi grade fish, I use tuna from the Coop</li>
<li>Wasabi</li>
<li>Soy Sauce</li>
</ul>
<h4>
Optional</h4>
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</div>
<ul>
<li>Imitation Crab</li>
<li>Cream cheese (very little remember this is the saturated fat)</li>
<li>Panko Flakes (adds a crunch to your sushi)</li>
<li>Any thing else you desire from tobico caviar to apple slices (get creative)</li>
</ul>
<div>
<a href="http://4.bp.blogspot.com/-qLUcEn4WLG4/UJiRM5MThzI/AAAAAAAAAJw/4HeyEtLVluc/s1600/IMAG0426.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-qLUcEn4WLG4/UJiRM5MThzI/AAAAAAAAAJw/4HeyEtLVluc/s1600/IMAG0426.jpg" width="191" /></a><br />
<div style="text-align: justify;">
<a href="http://2.bp.blogspot.com/-7rjntavUDcw/UJiROXfEQJI/AAAAAAAAAJ4/wGGBOK73aZQ/s1600/IMAG0427.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-7rjntavUDcw/UJiROXfEQJI/AAAAAAAAAJ4/wGGBOK73aZQ/s1600/IMAG0427.jpg" width="191" /></a>Once you have all your ingredients you need to make your sushi rice. The trick to making the sticky rice is FOLLOW DIRECTIONS. This is one of the only times I will say don't try and be creative. The best say to make the rice is to follow <a href="http://www.youtube.com/watch?v=ByXX17MpcF4">this</a> video (I do not use the kombu seaweed in the video). Make sure you rinse the rice very very well.</div>
</div>
<div style="text-align: justify;">
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After the rice is made and the veggies are julienned it is now finally time to assemble and make your creations! </div>
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<a href="http://3.bp.blogspot.com/-92uEbTvnS0c/UJiRSEf4v_I/AAAAAAAAAKQ/nSkO67jySIE/s1600/IMAG0431.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-92uEbTvnS0c/UJiRSEf4v_I/AAAAAAAAAKQ/nSkO67jySIE/s1600/IMAG0431.jpg" width="191" /></a></div>
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<div style="text-align: justify;">
Directions</div>
<div style="text-align: justify;">
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<div style="text-align: justify;">
1. Lay your sushi mat on a flat surface such as a cutting board or counter top.</div>
<div style="text-align: justify;">
2. Lay one sheet of sushi seaweed paper on top of sushi mat</div>
<div style="text-align: justify;">
3. Wet fingers to keep sushi rice from sticking to your hands and flatten a layer of rice on 3/4 of the seaweed paper</div>
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4. Place a few grains of sticky rice onto the edge of the paper to allow the sushi roll to stick together on the ends</div>
<div style="text-align: justify;">
5. Add the desired ingredients, here are some of my favorite combos:</div>
<div style="text-align: justify;">
~California Roll: Imitation Crab, Carrot, Cucumber, and avocado</div>
<div style="text-align: justify;">
~Tuna, cream cheese, and cucumber</div>
<div style="text-align: justify;">
~Spicy Tuna (recipe at bottom), carrot, cucumber</div>
<div style="text-align: justify;">
~Spicy Tuna and Creme Cheese</div>
<div style="text-align: justify;">
~Imitation Crab, cream cheese, and panko flake</div>
<div style="text-align: justify;">
~ Avocado, carrot, and cucumber</div>
<div style="text-align: justify;">
~Anything your heart desires</div>
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6. After you have your ingredients chosen make sure it is not too much and place about an inch from the edge of the start of the rice layer</div>
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<a href="https://1.bp.blogspot.com/-X-z961jjHnA/UJiRWK7B0sI/AAAAAAAAAKw/qRRgVqFwoIs/s1600/IMAG0435.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-X-z961jjHnA/UJiRWK7B0sI/AAAAAAAAAKw/qRRgVqFwoIs/s1600/IMAG0435.jpg" width="238" /></a></div>
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<a href="http://4.bp.blogspot.com/-n1e8sLvgQUQ/UJiRVFRn2OI/AAAAAAAAAKo/EK7wChCZDTI/s1600/IMAG0434.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-n1e8sLvgQUQ/UJiRVFRn2OI/AAAAAAAAAKo/EK7wChCZDTI/s1600/IMAG0434.jpg" width="238" /></a></div>
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<a href="http://1.bp.blogspot.com/-hvYHWy0tmxI/UJiRULbGa2I/AAAAAAAAAKg/_In71WK5aIM/s1600/IMAG0433.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-hvYHWy0tmxI/UJiRULbGa2I/AAAAAAAAAKg/_In71WK5aIM/s1600/IMAG0433.jpg" width="191" /></a>7. After the ingredients are placed it is time to roll. Orient the sushi paper so the side lacking rice on the edge is farthest away from you. Grab the paper and rice closest to you and fold over on top of the ingredients. Try and tuck the paper tightly under the ingredients and proceed to roll the sushi as tight at possible.</div>
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8. Once the roll is formed roll it into the bamboo sushi mat and press firmly between hands to form a tight roll.</div>
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9. When cutting the sushi you want to use the sharpest knife you have. Wet the knife under cold water. When slicing the sushi try and make one cut through the sushi as apposed to sawing the knife back and forth.</div>
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10. After slicing the sushi place on a platter and proceed to the next roll.</div>
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There are many different ingredients to use and many different ways to roll your sushi. For tips on rolling youtube is your friend. Enjoy your glorious sushi dinner! Be creative and remember to have passion for your food and compassion for your body. Cheers!<br />
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<h4>
Spicy Tuna Recipe</h4>
1 cup Chopped Tuna<br />
1 tbsp Mayo<br />
1 tbsp Ground Chili Paste (Asian aisle at Haggen)<br />
Sriracha to taste<br />
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Mix all ingredients together in a small bowl. You can leave tuna as coarse or as fine as desired.<br />
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There are many things to dread in the northwest with the change of seasons including the lack of sun. Along with the cold weather people tend to be pulled towards the comfort food, generally high fat and high starch foods, such as pasta with a cream sauce or maybe the chicken pot pie. Once I get my first squash in my CSA basket from Terra Verde I am fully prepared for the return of soup season. There are ways to make that creamy rich soup while staying away from the bottle of heavy cream, it is possible. </div>
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When shopping through the market there are people who grab and go and people who linger and read the ingredients or labels of the goods they are buying. What are people looking at on the labels? They obviously care about their health in some shape or form but are they looking at the right things? Instead of tackling the whole Nutrition label lets just look at one component, the fats. Let's understand the breakdown and know what it means to consume saturated or unsaturated fats what what is can do to your health.</div>
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Most Nutritional Fact labels are broken into the main categories of Calories, Total Fats, Cholesterol, Sodium, Total Carbohydrates, and Protein. Some then have subcategories and even sub-subcategories. Under Total Fat there are 2 main subcategories specified, saturated and trans fat. There are many more types of fat but these are the two that are sub-labeled, why? Because they are seen as the most important to recognize. Both trans fat and saturated fat have been linked to many diseases including heart disease. Lipids start with a chain of carbons linked with single bonds. Saturated fat are lipids that are saturated with hydrogens to every carbon, some examples are coconut oil or animal fats. Unsaturated fats are lipids that are not completely saturated with hydrogens there for some of the carbons are required to form a double bond, some examples are canola oil or Flaxseeds. Trans Fat is the last subcategory usually specified on a label. Trans Fats are polyunsaturated fats that are made more hydrogenated making them more stable. One way of determining stability in a fat is by its physical properties at room temperature. A saturated fat or trans fat is characterized by being in a solid state at room temperature. A unsaturated fat is characterized by being a liquid at room temperature. Most foods come with a combination of different fats and it is that combination we need to look at. Both saturated fats and trans fats have been linked to disease so it is important to minimize those intakes. That can be hard, so a good way to instead of decreasing your total fat intake is to first replace the saturated fats you would have eaten with unsaturated fats. Is canola oil instead of butter. Even better in our recipe today is eliminating the saturated fats by using rich squash and cauliflower puree instead of heavy cream.</div>
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Winter Squash Soup</h3>
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8 cups Stock (chicken or veggie)</div>
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1 Red Kuri Squash (or any winter squash of your choice)</div>
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½ Butternut Squash</div>
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3 cups small Potatoes cut in half (such as fingerling)</div>
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½ large onion</div>
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Salt and Pepper to taste</div>
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1 Large Shallot</div>
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Crisped Ham for garnish</div>
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Instructions</h3>
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<li style="text-align: justify;">Pre-heat oven to 400</li>
<li style="text-align: justify;">Cut Red Kuri and Butternut squash in half and remove seeds, spray with oil,
salt and pepper. Place squashes on baking sheet and cook in oven for 40 minutes
or until tender. Test for tenderness with a fork. May want to do this step the
day before.</li>
<li style="text-align: justify;">While squashes are cooking bring a pot of water to boil with
potatoes in it and bring stock to boil in a separate pot. Cook potatoes until
tender.</li>
<li style="text-align: justify;">Dice the ½ large onion and put into an oiled pan with
cauliflower to caramelize on medium high. This may take 15 minutes or more.
After onions are caramelized add about 1 cup stock to pan and cover. Allow
cauliflower and onions to steam until very tender.</li>
<li style="text-align: justify;">Once squash has cooked remove from skin and put half the
batch into the blender with enough stock to allow contents to blend till a
smooth puree. You may need to stop the blender a few times and stir to get a
good puree. Do the same with the second batch. Depending on blender size it may
take more then two batches to blend. Empty into a bowl or pot.</li>
<li style="text-align: justify;">Put the cauliflower, onion, and stock mixture into blender
and blend until smooth. You will need to add more stock to make a smooth puree.
Add to squash puree in bowl or pot.</li>
<li style="text-align: justify;">Drain potatoes when they are tender and smash with a fork.
Add to purees.</li>
<li style="text-align: justify;">Add remaining stock to puree and mix until combine. Salt and
pepper to taste.</li>
<li style="text-align: justify;">Dice shallots and sauté in pan with olive oil until tender.
Mix into soup.</li>
<li style="text-align: justify;">Dish up, garnish with cooked chicken breast, crisped
prosciutto or ham.</li>
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Don't forget to save the seeds and roast them (especially the meaty Red Kuri seeds)</div>
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-89588591761009763502012-10-14T00:02:00.004-07:002012-10-14T00:52:14.179-07:00Enough with the Eight Dollar Sandwich<div class="" style="clear: both; text-align: justify;">
<span style="text-align: justify;">School has started and it is way too easy to just go for that $8 sandwich instead of making your own lunch in the morning. It is close to impossible for me to make and pack a lunch in the morning and still make it to campus on time. The other options on campus are either way more expensive, not for the nutritionist, or not for the foodie. Usually it ends up a mixture of the three. I have been able to solve my lunch dilemma with a little extra time added onto my Sunday dinner. </span></div>
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<a href="http://3.bp.blogspot.com/-KItqQ6LYcSk/UHpRxqn8xrI/AAAAAAAAAFc/86YAWml5gIc/s1600/IMAG0252.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-KItqQ6LYcSk/UHpRxqn8xrI/AAAAAAAAAFc/86YAWml5gIc/s640/IMAG0252.jpg" width="380" /></a>The only thing stopping me from a healthy lunch is the need for complete convenience. For me, it's not about just making lunch the night before, it's about making them all before the hectic week even begins. It probably wouldn't be a good idea to make all your PB&Js on sunday night for the week but really there are many different ways to make a nutritious and delicious lunch that will last for the week in the fridge. You can make soup, pasta salad, slow cooked stews, breakfast parfait, the list keeps going. Storing them can be a pain but ever since I started canning I realized there are a ton of more uses you can get out of a Mason Jar then just canning, including lunch storage. Mason Jars are my new favorite Tupperware. You can buy all different sizes and the top fits on all of them! Just pick whether you want a wide mouth jar or a narrow mouth jar for your collection. I have both for different canning projects but I still only need to sift through 2 different sizes of tops. There is no more time searching through your tupperware for the one matching top, AND there are no leaks or spills! Mason Jars have the air tight seal so you don't have to worry about your soup leaking all over your work. I don't see any better way to bring my lunches to school. For the first of the many Mason Jar Meals to come here is a n all time favorite: quinoa salad.</div>
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Layered Quinoa Salad</h3>
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Ingredients</h3>
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1 cup Quinoa</div>
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2 cups Water</div>
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1/2 tablespoon olive oil</div>
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8 Cremini Mushrooms, chopped</div>
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1/2 Onion, diced</div>
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1/2 tablespoon "Better than Bouillon" (optional)</div>
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1/2 bunch Asparagus, cut into 2 inch sticks</div>
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1/2 tablespoon olive oil</div>
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1+ cup cooked Spinach</div>
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1+ cup fresh diced Tomatoes</div>
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Salt and Pepper to taste </div>
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5 Pint Narrow Mouth Mason Jars</div>
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1. Bring water to a boil, add quinoa and reduce heat or low, cover with top</div>
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2. Allow Quinoa to cook for 20 minutes or until water is gone</div>
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3. While Quinoa cooks sauté mushrooms and onions with olive oil in a pan over medium high heat </div>
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4. Cook down until onions and mushrooms are tender</div>
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5. Add "Better than Bouillon" beef stock paste to mushrooms for flavor (can be found at Costco) and salt and pepper to taste</div>
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7. Using the same pan as mushrooms and onions add olive oil, asparagus, salt and pepper to taste</div>
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8. Allow asparagus to cook down until tender</div>
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9. Set aside Asparagus to cool</div>
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10. Add spinach to pan and allow to cook down, salt and pepper to taste</div>
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11. Using 5 narrow mouth pint jars layer spinach on the bottom of each, then diced tomatoes, quinoa, mushroom mixture, and asparagus.</div>
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12. If there are left overs, make an extra for a saturday lunch or have it with your dinner!</div>
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This post, like all, is about being creative with your food. Add some chicken or tofu for more protein (any protein you desire). Enjoy your time in the kitchen and at the table. Remember, have passion for your food and compassion for your body! </div>
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<br />Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com0tag:blogger.com,1999:blog-8742086738540178142.post-42179184686984941932012-10-05T23:50:00.000-07:002012-10-07T01:36:03.427-07:00Subscriber to Fiber<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Georgia, Times New Roman, serif;">Diet after diet tries to tell you eliminating something is going to solve a weight problem and usually the diet asks you to remove one of our essential nutrients. There are about 45 essential nutrients our body needs to complete its processes. To name a few, there are fats, carbohydrates, sugars, minerals, and vitamins. It is pertinent that we allow our body all the nutrients it needs and requires in the most balanced way possible.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">For many of these diet fads carbohydrates are the enemy when really they are exactly the opposite. Carbohydrates can be broken down into two categories, simple carbohydrates and complex carbohydrates. Simple carbohydrates are the sugars and complex carbohydrates are the starches and fibers. This is where I see the big issue in cutting out carbohydrates: cutting out fiber.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">What makes fiber so different from the other carbohydrates? The enzymes in the body cannot break down the connecting sugars; therefore the fiber passes through the body. Water soluble fibers break up in water and form a gel making them easily digested. These soluble fibers are found in oats, barley, legumes, and citrus fruits. Insoluble fibers do not dissolve in water and are found in whole grains and vegetables. Both of these dietary fibers are shown to reduce heart disease, diabetes, diverticular cancer, and colon cancer to name a few. </span></div>
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<a href="http://1.bp.blogspot.com/-goVW3PHpSb0/UG95H2BPYxI/AAAAAAAAAEo/0BoixHEZLBM/s1600/IMAG0188.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-goVW3PHpSb0/UG95H2BPYxI/AAAAAAAAAEo/0BoixHEZLBM/s320/IMAG0188.jpg" width="190" /></a><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">Now comes the challenge for some: finding ways to eat adequate dietary fiber that actually tastes good. My BeePower Bars are one my favorite breakfast items packed with all the nutrients needed to wake up our brains and our digestion. When I'm craving my bars I will make a batch at the beginning of the week as a part of my breakfast, lunch, or workout recovery snack. This is a great recipe to start from but it leaves a ton of room for creativity. If you hate raisins then add whatever dried fruit you love. If you are allergic to wheat there are great substitutes for the few wheat ingredients. And on top of the convenience and creativity of this recipe, they actually do taste delicious! Foodie vs. Nutrition, I say it's a tie!</span><br />
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<h2>
<span style="font-family: Georgia, 'Times New Roman', serif; font-size: large; text-align: center;">BeePower Bars</span></h2>
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<span style="font-family: Georgia, Times New Roman, serif;">Ingredients </span></h3>
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<span style="font-family: Georgia, Times New Roman, serif;">1 cup prunes, chopped</span></div>
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<a href="http://4.bp.blogspot.com/-FQ9UN4kkDEg/UG95KCV_4jI/AAAAAAAAAEw/4I4RQ2tNPCw/s1600/IMAG0189%231.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-FQ9UN4kkDEg/UG95KCV_4jI/AAAAAAAAAEw/4I4RQ2tNPCw/s400/IMAG0189%231.jpg" width="238" /></a><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 10pt;">1/3</span> cup golden raisins, chopped</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 10pt;">1/3</span> cup sour cherries, chopped</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 10pt;">1/3</span> cup dried blueberries</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">1 ½ cup whole oat flour</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ cup finally ground pecans</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ cup chopped pecans</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ cup finally ground almonds</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ cup chopped almonds</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">2 tbsp oat bran</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">3 tbsp ground flaxseed</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: 10pt;">1/3</span> cup flaxseed</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">2 tbsp Cream of Wheat or Cream of Rice</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ tsp salt</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">½ tsp ground cinnamon</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">3 tbsp honey</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">¼ cup unsweetened applesauce</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">1 tbsp water</span></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Cooking Instructions</span></h4>
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<ol>
<a href="http://4.bp.blogspot.com/-NseLe5KyLSk/UG941_HOp3I/AAAAAAAAAEI/-dpiTCB19_w/s1600/IMAG0168.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="237" src="http://4.bp.blogspot.com/-NseLe5KyLSk/UG941_HOp3I/AAAAAAAAAEI/-dpiTCB19_w/s400/IMAG0168.jpg" width="400" /></a>
<li style="text-align: left;">Pre-heat oven to 350°F</li>
<li style="text-align: left;">Measure out and chop all dried fruits, add to bowl</li>
<li style="text-align: left;">Grind pecans and almonds in food processor or nut flours can be purchase (Bob's Redmill or Coop bulk section)</li>
<li style="text-align: left;">Mix all ingredients in bowl until
completely combined</li>
<li style="text-align: left;">Spray pan with vegetable spray or line with parchment paper</li>
<li style="text-align: left;">Empty mix into 9x9 baking pan and press down
evenly with hands</li>
<li style="text-align: left;">Bake in oven for 35 minutes</li>
<li style="text-align: left;">Let cool in baking pan</li>
<li style="text-align: left;">Turn pan over onto a cutting board to remove from pan</li>
<li style="text-align: left;">Each recipe should yield approximately 15 bars. </li>
</ol>
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Like I said, substitute anything, be creative and remember to have passion for your food with compassion for your body.<br />
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Anonymoushttp://www.blogger.com/profile/10660908915389440303noreply@blogger.com2Bellingham, WA48.7595529 -122.488224948.6758139 -122.6461534 48.843291900000004 -122.33029640000001