Really Ripe Banana Muffins
3 smooshy bananas
2 eggs
1 Tbls melted coconut oil
1 c whole wheat flour
1 c ground oatmeal
1/2 c dark brown sugar
2 tsp baking powder
1 tsp baking soda
1/4 c ground flaxseed
1/2 c coconut
1/2 c dried cherries or craisins
1/4 bag mini-chocolate chips
1/2 c chopped walnuts
Fill muffin papers 3/4 full with batter. Bake at 375 for 10-12 min.
Submitted by Jenny Harrison
Tuesday, October 11, 2011
Class Invite Please Read Copy and Share
Well this is It!
I (Melissa Fossat) am starting a Healthy Eating/Cooking Club.
mfossat@sfcn.orgGuess what? You are invited!!!
I have had this on my mind for many many years. I love healthy eating and cooking. I love to be self-reliant and know that all of us have things to share.
Amberlyn Wood
Soooo
I am thinking that we will do this club twice a month. Come when you can.
Here are some of the topics:
Whole Wheat Bread with other grains mixed in.
Granola
Hot Breakfast Cereals
Stevia/Agave
Raw Fudge
Sprouting
Healthy cookies and muffins
Freezing
Cooking with grains like Quinoa, Kamut, Spelt, Oats, Amaranth, Millet, Teff
Smoothies. Green and Fruit
Protein Powders
Homemade Pita Pockets
Homemade Tortillas, chips
Hummus
Vegetables
Healthy Homemade Dressings
Chia Seeds/ Flax seeds/ Flax oil
Coconut Oil
Making Own Nut Butters
Canning/Freezing
Carob/dark chocolate
Seeds: Sesame, sunflower etc
Vegie burgers/Bean burgers
Homemade Granola bars/Protein Bars
Wraps/Grilled Sandwiches/Pizza
Herbs
Cooking with nuts
Gluten free food
And many more…………
This is how it will go. I am thinking this as a coop/club where we help each other to find good deals, buy in bulk, share with each other great ideas and foods. But it doesn’t have to stop there….kid ideas, stress relievers, good books or articles, sewing projects, etc.
It will be around lunch time. If you are bringing little children please bring a little lunch for them. Some of the food is expensive and will be gone in a second with hungry childrenJ
We will have a potluck every time…..if you bring something to share. If you don’t then it will be a what ever is being demonstrated. Please keep in mind that whatever you bring needs to be “healthy”. That can also be a cake or cookie that you have made a little healthier. If you don’t have time, just bring some carrots or grapes etc.
Please bring $1.00 each time to cover plates and food. Hopefully that is a good price for “lunch with friends”.
Time: It will be 1 ½ hours-2 hours prompt. We all need to get on to our Laundry…Right!
has agreed to be my right hand women so expect the most delicious flavors and ideas from her, she is so talented. Anyone is invited
Also: I am going to hold this at my home most times so just know I don’t live in a MuseumJ
Remember:
-Bring lunch for little ones
-$1.00
-Something to share food or information. (opt)
-Help me to end promptly
. Just Give them the details or a copy of this invite.I would love a R.S.V.P.
Call 801-794-0386
Text 801-400-2008
Email
With love, Melissa Fossat
And Amberlyn Wood
Date/Time________________
If you can’t come this time but want to be included please email meMonday, October 10, 2011
Go-Figure Bars "Cliff"
Go-Figure Bars "Homemade Cliff"
This is a Secret Recipe.....not any more. I will post picture soon.
1 1/4 Cups puffed brown rice cereal (rough chopped)
1 cup uncooked Raw Oatmeal. (rough chopped)
2 Tablespoon Freshly ground flaxseed meal.
2 Tablespoon Freshly ground chiaseed meal.
1/4 Cup finely chopped nuts or seeds (I used sunflower and sesame seed)
2 Tablespoon Hemp nut. (not ground)
1/2 cup popped Amaranth. (remember super easy, check out recipe on this blog)
1/2 cup dried fruit. (like currants, Raisans, Dates, dried blueberrries, cranberries, bananas etc.)
2 Tablespoon Stevia (or Truvia)
Mix all above in bowl
Get a Sauce Pan Very Hot. Nothing in it.
Turn off heat add in:
1/2 cup Natural Peanut Butter or Nut butter.
1/3 cup Brown Rice Syrup
1/4 cup Agave
Let this combination warm up while stiring.
Pour warm mixture over cereal mixture, until coated.
This is when I will add in
1/2 cup of Mini-Semi-Sweet Chocolate Chips. Make sure mixed as cooled a little so the chips don't melt
Add small amounts of water...1 Tablespoon at a time if needed.
Press firmly into a 8 inch cookie sheet. I use a little roller to get it nice and flat.(1/2 inch)
Chill for 30 min to help it set.
You can wrap up bars or just eat them.
Now if you don't have the chia, flax, and Hemp that is ok. They are to boast up the nutrition. I would encourage you to get them.
Also I use a Magic bullet to chop and powder. I use the flat blade. It works on the oatmeal, puffed rice, seeds, flaxseed and chia. It will also work on nuts.
This recipe can have a million variations. You could add in cocoa pwd, carob pwd, carob chips, honey(in place of brown rice syrup), nuts, molassas, cherries, dried apples, cinnamon, vanilla, orange oil, almond butter, almond extract etc etc. It is also very fast to make because there is no cooking.
If you need help finding ingredients, then comment and I will let you know.
This is a Secret Recipe.....not any more. I will post picture soon.
1 1/4 Cups puffed brown rice cereal (rough chopped)
1 cup uncooked Raw Oatmeal. (rough chopped)
2 Tablespoon Freshly ground flaxseed meal.
2 Tablespoon Freshly ground chiaseed meal.
1/4 Cup finely chopped nuts or seeds (I used sunflower and sesame seed)
2 Tablespoon Hemp nut. (not ground)
1/2 cup popped Amaranth. (remember super easy, check out recipe on this blog)
1/2 cup dried fruit. (like currants, Raisans, Dates, dried blueberrries, cranberries, bananas etc.)
2 Tablespoon Stevia (or Truvia)
Mix all above in bowl
Get a Sauce Pan Very Hot. Nothing in it.
Turn off heat add in:
1/2 cup Natural Peanut Butter or Nut butter.
1/3 cup Brown Rice Syrup
1/4 cup Agave
Let this combination warm up while stiring.
Pour warm mixture over cereal mixture, until coated.
This is when I will add in
1/2 cup of Mini-Semi-Sweet Chocolate Chips. Make sure mixed as cooled a little so the chips don't melt
Add small amounts of water...1 Tablespoon at a time if needed.
Press firmly into a 8 inch cookie sheet. I use a little roller to get it nice and flat.(1/2 inch)
Chill for 30 min to help it set.
You can wrap up bars or just eat them.
Now if you don't have the chia, flax, and Hemp that is ok. They are to boast up the nutrition. I would encourage you to get them.
Also I use a Magic bullet to chop and powder. I use the flat blade. It works on the oatmeal, puffed rice, seeds, flaxseed and chia. It will also work on nuts.
This recipe can have a million variations. You could add in cocoa pwd, carob pwd, carob chips, honey(in place of brown rice syrup), nuts, molassas, cherries, dried apples, cinnamon, vanilla, orange oil, almond butter, almond extract etc etc. It is also very fast to make because there is no cooking.
If you need help finding ingredients, then comment and I will let you know.
Sunday, October 9, 2011
Crock Pot Black Beans
1. In a large bowl, place 2 cup dry black bean. Cover those beans with 8 cup hot hot tap water. Let soak for 2 hrs.
2. Drain off water. Rinse the soaked bean under running tap water. This will get rid of the stuff that gives you gas. Very important. Unless you love a gassy home.
3. Place soaked, rinsed beans in a crockpot. Place 1 onion, cut into 4th, leaving root end to keep onion together, 1 jalapeno pepper cut into 4 taking out membrane and seeds, 1 tsp salt and 2 tsp cumin. Cover with chicken broth. I use bullion.
4. Cover and turn on high for 3-4 hours, or until tender. I just check on it every now and then.
When done cooking, you can drain off the excess liquid and voila, you have fresh cooked black beans that you can add to tacos, chilis or make into your own re-fried beans.
2. Drain off water. Rinse the soaked bean under running tap water. This will get rid of the stuff that gives you gas. Very important. Unless you love a gassy home.
3. Place soaked, rinsed beans in a crockpot. Place 1 onion, cut into 4th, leaving root end to keep onion together, 1 jalapeno pepper cut into 4 taking out membrane and seeds, 1 tsp salt and 2 tsp cumin. Cover with chicken broth. I use bullion.
4. Cover and turn on high for 3-4 hours, or until tender. I just check on it every now and then.
When done cooking, you can drain off the excess liquid and voila, you have fresh cooked black beans that you can add to tacos, chilis or make into your own re-fried beans.
How to cook Quinoa/ Quinoa for Tacos
Generally quinoa is cooked in a ratio of 2 cups water to 1 cup quinoa. You should first rinse off the quinoa in a fine sieve. This helps to rinse off any excess what ev. from it. Place the water and the quinoa in a medium sauce pan with a few pinches of salt. Bring to a boil, cover, turn the heat down to low and let cook for about 20 minutes. If all the water is not absorbed, cook for another 5 minutes. Remove from heat, still covered and let it sit for another 5 minutes.
How to cook for Tacos.
1. In a medium sauce pan saute 1/2 onion
2. Add the quinoa and saute for about 2-3 minutes toasting the grain.
3. Add 2 TBL chili powder, 1 tsp cumin, and 1 tsp granulated garlic, saute for 1 minute to toast spices.
4. Add to the saucepan 2 cup chicken or vegetable broth.
5. Cook per direction above.
I love to make tacos out of this by adding black beans after the quinoa has cooked.
How to cook for Tacos.
1. In a medium sauce pan saute 1/2 onion
2. Add the quinoa and saute for about 2-3 minutes toasting the grain.
3. Add 2 TBL chili powder, 1 tsp cumin, and 1 tsp granulated garlic, saute for 1 minute to toast spices.
4. Add to the saucepan 2 cup chicken or vegetable broth.
5. Cook per direction above.
I love to make tacos out of this by adding black beans after the quinoa has cooked.
Friday, October 7, 2011
Popped Amaranth
Popping Amaranth
Start with tall pot. Very Important
Get it hot. Use no oil or water....dry pan
Pour in 2 Tablespoons of Amaranth.
Let pop as you kinda move pan around so it keeps moving.
It is done very fast.
Use in Everything!!!
In oatmeal, Salads, Cookies, breads, muffins, bars, Hot cereals, Granola, Any Grain dish.
Amaranth is High in Protein and is called a "Super Food"
Amaranth was fed to runners and warriors because of its reputation for providing large bursts of energy and improving athletic performance. Isn't that what we want. We don't want to give ourselves and children white flour that has no lasting energy. Amaranth contains large amounts of dietary fiber, iron, and calcium as well as other vitamins and minerals. Amaranth also has naturally high amounts of lysine, methionine and cysteine combined with a fine balance of amino acids making it an excellent source of high quality, balanced protein, which is more complete than the protein found in most grains. In addition to Amaranth’s outstanding nutritional value, it is also very low in sodium and contains no saturated fat. Gluten-Free
How to cook Amaranth:
To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts.
Amaranth has a "sticky" texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become "gummy." Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used.
Amaranth flour is used in making pastas and baked goods. It must be mixed with other flours for baking yeast breads, as it contains no gluten. One part amaranth flour to 3-4 parts wheat or other grain flours may be used. In the preparation of flatbreads, pancakes and pastas, 100% amaranth flour can be used. Sprouting the seeds will increase the level of some of the nutrients and the sprouts can be used on sandwiches and in salads, or just to munch on.
Amaranth seed is high in protein (15-18%) and contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fiber and contains calcium, iron, potassium, phosphorus, and vitamins A and C.
The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.
Melissa Fossat
Start with tall pot. Very Important
Get it hot. Use no oil or water....dry pan
Pour in 2 Tablespoons of Amaranth.
Let pop as you kinda move pan around so it keeps moving.
It is done very fast.
Use in Everything!!!
In oatmeal, Salads, Cookies, breads, muffins, bars, Hot cereals, Granola, Any Grain dish.
Amaranth is High in Protein and is called a "Super Food"
Amaranth was fed to runners and warriors because of its reputation for providing large bursts of energy and improving athletic performance. Isn't that what we want. We don't want to give ourselves and children white flour that has no lasting energy. Amaranth contains large amounts of dietary fiber, iron, and calcium as well as other vitamins and minerals. Amaranth also has naturally high amounts of lysine, methionine and cysteine combined with a fine balance of amino acids making it an excellent source of high quality, balanced protein, which is more complete than the protein found in most grains. In addition to Amaranth’s outstanding nutritional value, it is also very low in sodium and contains no saturated fat. Gluten-Free
How to cook Amaranth:
To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts.
Amaranth has a "sticky" texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become "gummy." Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used.
Amaranth flour is used in making pastas and baked goods. It must be mixed with other flours for baking yeast breads, as it contains no gluten. One part amaranth flour to 3-4 parts wheat or other grain flours may be used. In the preparation of flatbreads, pancakes and pastas, 100% amaranth flour can be used. Sprouting the seeds will increase the level of some of the nutrients and the sprouts can be used on sandwiches and in salads, or just to munch on.
Amaranth seed is high in protein (15-18%) and contains respectable amounts of lysine and methionine, two essential amino acids that are not frequently found in grains. It is high in fiber and contains calcium, iron, potassium, phosphorus, and vitamins A and C.
The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk. Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.
Melissa Fossat
Sprouted Kamut, Spelt, Apple Salad
2-3 cups of Sprouts. (Can use Kamut, Spelt, or wheat)
3 Apples cut in bite sizes
1/4 cup Agave Necter
1 T stevia
2 tsp pumpkin pie spice.(more or less)
1/3 cup sunflower seeds. (can sprout those also)
Combine all and Enjoy.
Melissa Fossat
3 Apples cut in bite sizes
1/4 cup Agave Necter
1 T stevia
2 tsp pumpkin pie spice.(more or less)
1/3 cup sunflower seeds. (can sprout those also)
Combine all and Enjoy.
Melissa Fossat
Tuesday, October 4, 2011
Starting a Healthy Heritage
For a while now I've wanted so much to leave a legacy of healthy eating with my children. I have struggled(and still do) with certain areas of my eating. It's true, I love love love vegetables. Although I find it bothersome in the amount of prep it takes to cook them properly. I have felt strongly as of late, that I need to start incorporating more grains into my diet, and thus trickle down to the young'ns. Even though my desire to cook with grains is great, I'm not sure how to. So I am jumping in with both feet and just going for it. Of course I feel a little(maybe a huge)push from Melissa. She is such an inspiring person. I know it's possible to make good grain foods. So today, I just went for it. I reduced both the oil and sugar in these zucchini muffins and added applesauce, bananas, bran, and whole wheat. There is no white flower in these muffins. I really like how they taste. But the test is to see if the young'ns like them. If they do, I'll share the recipe. If not, it's back to the drawing board.
Doesn't it look good though?
Alright, they were a hit with half my young'ns. So I consider that a success. Here is the recipe. I just dumped things into the bowl. I mixed as I went. So add the ingredients as they are listed. So here goes:
4TBL Canola/Olive Oil
1 Banana(I let the mixer smash it up)
1/2 cup sugar
1 can applesause
2 eggs
2 tsp vanilla
2 cups zucchini, shredded
1 cup coconut
1 cup bran
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder
1 1/2 cups whole wheat flour, add more if needed
1/2 cup finally chopped chocolate, or mini chocolate chips
You will want to use muffin liners for these. Since there is hardly any fat, you'll need them. I baked 24 of these in a 350 oven for about 20 minutes. Hope you love them.
Doesn't it look good though?
Alright, they were a hit with half my young'ns. So I consider that a success. Here is the recipe. I just dumped things into the bowl. I mixed as I went. So add the ingredients as they are listed. So here goes:
4TBL Canola/Olive Oil
1 Banana(I let the mixer smash it up)
1/2 cup sugar
1 can applesause
2 eggs
2 tsp vanilla
2 cups zucchini, shredded
1 cup coconut
1 cup bran
1/2 tsp salt
1 tsp baking soda
1 tsp baking powder
1 1/2 cups whole wheat flour, add more if needed
1/2 cup finally chopped chocolate, or mini chocolate chips
You will want to use muffin liners for these. Since there is hardly any fat, you'll need them. I baked 24 of these in a 350 oven for about 20 minutes. Hope you love them.
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