Diva Recipe: Whole Wheat Carrot Raisin Muffins

Preheat oven to 375

Makes 24 Mini Bundt’s or Small Muffins

We love making “muffins” in a mini bundt tin because it makes an ordinary muffin seem more special.

I’m always looking for recipes that lil Diva will be proud to serve for snack at preschool.

I tweaked a recipe I found on RecipeZaar to make it healthier – using Organic Products, 100% Whole Wheat Flour, adding Flax Meal & using heart healthy grapeseed oil, even more carrots and extra cinnamon.

3 Cups of Whole Wheat Pastry Flour
4 Tablespoons of Flax Meal
1/2 Cup Packed Brown Sugar
4 Teaspoons Baking Powder
3 Teaspoons of Cinnamon
1 Teaspoon Salt
3 Cups of Grated Carrots
1 Cup of Raisins
1 Cup of Milk
1/2 Cup of Molasses
1/2 Cup Grapeseed Oil
2 Eggs

Directions

In large bowl combine flour, flax meal, sugar, baking powder, cinnamon and salt. After it is well combined add Carrots & Raisins

In a separate bowl, stir together milk, molasses, grapeseed oil and eggs. Pour over dry ingredients and stir just until moistened.

Spoon into mini bundt tins or muffin cups, filling three quarters full.

Bake in 375 degree oven for about 20-25 minutes or until tops spring back when lightly pressed.

Diva Recipe: Whole Wheat Carrot Raisin Muffins

Splenda Safety

At the beginning of 2009 – following a lecture from my BFF, I stopped using Splenda.

She told me it was bad for me… and given my desire to provide whole, natural and organic foods for my family I realized that splenda use was completely incongruous with my other habits. So I eliminated Splenda from my diet (I had never given it to my children).

A few months later, I thought I should do some research of my own to better understand what makes it questionable. I know that other artificial sweetener’s had been found to cause cancers in animal testing and wondered if the same was true with Splenda.

Studies have shown that it depress’ immune systems:

It has been shown to interfere with the Thymus Gland - causing it to shrink up to 40% in animal testing.  The Thymus is a a key part of our bodies immune system.  In addition it has been shown to cause calcification in the kidneys and swelling in the liver or kidneys.

I wouldn’t say I was ever a heavy Splenda user, but a few teas and coffees per day and perhaps a Hansen’s or two in the evening.  Certainly enough that it adds up.

Since eliminating Splenda my body has fought a few bugs, but I have not been down & out sick. I don’t know if it is a coincidence or not, but after my research it makes me believe that it’s not.

For my money – skip the Splenda.

This article goes even farther in condemning Splenda: www.holisticmed.com

Alternatives:

Try Agave Nectar for a low glycemic index option.

Stevia, Honey, Brown Rice Syrup and when all else fails… just use sugar.

Splenda Safety

Toxins – Small Amounts Matter

Why should the average person be worried about toxins in their home, additives, preservatives and contaminants in their foods.

Even if we are being exposed.  The exposures are so limited.

They can’t  be of any consequence.  Right?

Are you sure?

Toxins are measured in measured in parts per billion.

One part per billion has been illustrated recently by the chemical companies as the equivalent of a single pancake in a stack of pancake 4000 miles high.

Surely limited amount wouldn’t impact our bodies.  It’s “too low” to matter the to chemical companies argue.

The EWG studied to blood of an Sustainable Furniture Maker named Jesse who lives in New York.

He is arguably an average American.  This is what was found in his blood.  Measured in parts per billion (ppb):

The Blood Content of our “Average American”

• 97.5 ppb – Badge 40H (Liner in canned foods)
• 45    ppb – PFC’s
• 21     ppb – Lead
• 1.11  ppb – Mercury
• .29  ppb – PBDE’s

Common Drugs that impact our  body, as they measure in our blood as parts per billion (ppb):

• 30 ppb – Cialis (one dose)
• 30 ppb – Paxil (one dose)
• 2.1 ppb – Albuterol (one dose)
• 35 ppb – Nuvaring – birth control

At small doses – Cialis side effects include a sudden decrease in hearing or vision. Users are directed to call their doctor taking Cialis if they get an erection lasting more than 4 hours.
Drugs are effective at the very same parts per billion that the chemical companies claim are inconsequential in their product.  Drugs are designed to be effective at low doses.
Chemicals are not tested to ensure their safety or their absence of side effects at low doses.
Chemicals are consumed without unknowingly and we don’t know if we are putting ourselves, our families and our unborn children at risk.
The evidence is gathering that we are putting them at risk.

We are seeing an alarming increase in disease that can’t be explained by better diagnostics:

• Hypospadias has doubled  from 1968 – 1993 – 1 in 125 baby boys
• 62% increase in acute lymphocytic leukemia over short period of time
• 40% increase in Brain Cancer – this is not a matter of better diagnostics, we didn’t miss brain cancer in the 1960’s, 70’s, 80’s & 90’s.
• 1-150 Children – if this is due to better or more frequent diagnosis -  where are the  Autistic adults?
• Fertility difficulties are rising in women under the age of 25.
• We have the highest rate of cancer in the world and if someone moves here from another country their likelihood of cancer increases – according to the American Cancer Society.

Over and above the Human Cost there is a monitory Cost of  to Disorder

• $ 43.4 Billion – Lead poisoning
• $ 9.2 Billion – Neurobehavioral disorders, autism etc.
• $ 8.7 Billion – IQ loss from mercury
• $ 35 Billion – Asthma in Children

What can we do daily to lower our exposure?

Buy organic

Eat low mercury fish

Drink filtered tap water

Use Cast Iron and Stainless Steel Cookware instead of Non-stick

Avoid “fragrance”

Kid Safe Chemical Act:

Requires that chemical has to be safe from children and other who are sensitive before they are allowed in the market.

Assumes chemicals are harming people until proven otherwise. Place the burden on the chemical companies to prove the chemicals are safe.

Prioritizes safety reviews, bans and phase-outs based on the chemicals found in people’s blood/tissue and known to be hazardous.

Chemicals found in Cord Blood are presumed to be unsafe.

Help Get it passed!

SIGN THE PETITION TODAY!

GET INVOLVED.

Most of the figures for this article came from a presentation by EWG president Ken Cook ~ 10 Americans. It’s a great presentation, well worth the time it takes to watch.

Toxins – Small Amounts Matter

Diva Solution: Whole Grain Bread Crumbs

Whole grain bread crumbs are readily found at most health food stores, but they are not readily available at regular grocery stores. I hate having to make special trips to the “health food store” for ingredients like this.  Not to mention they always cost a premium.

My family never eats bread heels, one day as I was throwing them out, I put it together. I should make Whole Grain Bread Crumbs out of our loaf heels.

Take the heels and toast them, then let them sit and toast them again, let them sit till they are rock hard. Then I add them to the “heel bag”. When I have a bag full of toasted heels I run them through the food processor.

Super easy and a win-win. Eliminate an expensive specialty item by using something you just might be throwing away otherwise.  Something from Nothing!

Are tips like these useful to you?  My girlfriend Jennifer insisted that I post this one, but I’m not convinced.  Share your thougths!

Diva Solution: Whole Grain Bread Crumbs

The Twinkie Report: Sodium Nitrate

The Twinkie Report is PND’s investagation into the most important additives and preservatives to avoid in your diet.

We’ll also offer suggestions for ways to avoid them.

Hot Dogs, Bologna, Turkey Breast, Ham, Salami.  Unless you are a champion label reader you are likely bring home a cartload of nitrates with these foods (and others like it) from the supermarket.

Sodium Nitrite is used to preserve, color, and flavor meat products. It is commonly added to cured meats like; bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef. It helps to prevents growth of bacteria.

So what possible dangers does this preservative present?  The list is quite extensive, some links are more conclusively proven than others… a number of cancer’s top the list:

- Colorectal Cancer – 50 % higher risk for lower colon cancer – American Medical Association.
– Stomach Cancer: 38 % increase in stomach cancer for people who ate an increase of 30 grams of processed meat.
– Pancreatic Cancer: 68 % increase risk in pancreatic cancer for groups who consumed high quantities of processed meats – National Cancer Institute.
– Chronic Obstructive Pulmonary Disease
– DNA Mutations
– Increased risk of colon cancer.
– Increased risk of Brain Tumors in Children

ADDITIONAL SOURCES OF SODIUM NITRATE

In addition to exposure from cured meats (and such) we are also exposed eating nitrates from leafy & root vegetables.  But don’t think that means you should avoid these vegetables, the belief is the compounds in natural nitrates actually inhibit the development of disease, rather than cause it.

Nitrites are found some drinking water due to fertilizers, manure, animal feedlots and other environmental pollution sources.  I know our water filter lists nitrates as one of the elements it removes from the water, it may be worth confirming that yours does the same.

THE GOOD NEWS

I don’t know about you, but my kids love sausage and hot dogs.  I don’t want to deprive them completely and most veggie dogs don’t quite measure up.

The food industry has responded.  If you read labels carefully you can find cured meats that are free of Sodium Nitrates and other things you want to avoid too.  My rule of thumbs is not to buy it if I can’t pronounce it.

Items we’ve found that taste great and are Nitrate Free and free of most other nastiness:

• Aidells Smoked Chicken Sausage – We like the Roasted Garlic & Gruyere Cheese.
• Trader Joe’s Smoked Fresh Turkey Kielbasa (This one has a tough casing, I freeze it and peel the casing while the meat is frozen).  Very lean and with an ingredient list of Turkey, Water, Sea Salt, Spices, Paprika, Dehydrated Garlic and Beef Collagen Casing – worth the trouble.
• Trader Joe’s Uncure Turkey Bacon
• Trader Joe’s – Uncured All Beef Hot Dogs
• Applegate Farms Certified Organic Sunday Bacon

This list is by no means complete, it’s a sampling of what was in the diva home at the time I wrote this post.

As a rule these meats are still going to have a higher sodium content. We don’t typically use them as a main course, rather as a side to a meal or a flavor enhancer.

Don’t forget to consider the meat that was used to make the product.  Is it organic, raised without hormones, antibiotics, vegetarian fed, etc.

Some sources used for this article include:

SixWise
MSN ~ 12 Preservatives to Avoid
Center for Science in the Public Interest

The Twinkie Report: Sodium Nitrate

Diva Recipes: Egg Frittata

Frittata is great.

Not familiar with it? Think, crustless quiche – eliminating the crust you removes most of what is unhealthy. Load it with vegetables and you have an easy one dish meal! Leftover frittata makes a quick, healthy and easy breakfast or snack.

Another great thing about making frittata’s is how easy they are to make.

This recipe is a great template. 
Use up leftover vegetables – hide vegetables that normally get pushed aside!
Add your favorite seasoning.
Make it your own.

INGREDIENTS

8 Eggs
1/4 Cup of Milk
Mix – Set Aside

1 1/2 Cups of Diced Mixed Vegetables
1 Tablespoon of Grapeseed or Olive Oil
1/2 Teaspoon of Italian Seasoning or other Favorite Seasoning
1 Cup of Chopped Cooked Potato
1/2 Cup Chopped Frozen Spinach
2/3 Cup of Diced Meat (Sausage, Bacon or Ham) – Optional
2 Tablespoons Feta Cheese – Optional

1/4 Cup of Sharp Cheddar or other favorite Cheese – Shredded.

Salt & Pepper to taste

In a Cast Iron Frying Pan, saute Diced Mixed Vegetables in oil over medium heat, (onion, zuchini, mushroom…) add seasoning.

Add cooked potato, cooked meat, and frozen spinach.

Note – I cook my frittata in a a cast iron skillet and flip it onto a plate – If you’d rather not flip – at this stage pour the egg mixture into a 9 X 13 Pyrex at this stage and bake the dish in the oven at 350 Degrees for 45-60 minutes – until the center is solid. Then add shredded cheese return to oven until melted.

If you’re in a flipping mood or a hurry because it’s faster…
Pour the egg mixture into the vegetables (you can also add feta here if using) for a minute or two, folding, as it starts to solidify, stop and leave it on the heat for a few minutes.

Once it looks nice a firm on the bottom, place under a low broiler and cook the top, when the liquid is gone, take a spatula and run it around the edge of your skillet and lift under to see if it’s loose, if not use a tool to separate it from the pan. Place your oven safe serving plate upside down on top of the skillet, flip the whole thing using gloves. Now the frittata is on your serving plate, add cheddar and place the frittata under the heat until the cheese it melted.

Slice and serve.
This recipe should serve 4-6.

Diva Recipes: Egg Frittata

Diva Recipes: Tuna Noodle Casserole

By Tania Reuben

Tuna Casserole is a staple in many American kitchens. Comfort food.
Lil’ Diva hasn’t met a noodle she doesn’t like, so this mama has had to master the art of making some American favorites just a little healthier.
We use lots of vegetables, less cheese, whole wheat noodles and flax meal in the topping to increase the nutrients in this staple recipe.

See if this one works for your family!

Ingredients

3 Cups of Diced Mixed Vegetables
1-2 6 oz Cans of Tuna

1-2 Teaspoons of Grapeseed Oil
1 Teaspoons of Italian Seasonings
1 Cup Vegetable Broth
1 Cup of Milk
2 1/2 Tablespoons Whole Wheat Flour
1/2 Teaspoon Paprika
1 Teaspoon of Onion Powder
3/4 Cup of Frozen Peas
1/2 Cup of Spinach
1/4 Cup of grated Sharp Cheddar

Topping
1/4 Cup whole wheat bread crumbs
1/2 Tablespoon of flax meal
1/2 Teaspoon of salt
1/4 Cup of Parmesan
1/4 Teaspoon of pepper

1 lb Whole Wheat Spiral Noodles

Boil Water – Cook Noodles. Set aside.

Saute Mixed Vegetables in grapeseed oil until the vegetables are soft, add seasonings. Mix in flour. Add broth and allow to simmer and thicken. Add tuna, peas and spinach until they are cooked. Pour in the milk. Once warmed add the Cheddar.

Set oven to broil.

Combine all the topping ingredients.

Put the noodles in a casserole dish, combine with the sauce. Cover casserole with topping. Set under broiler until the topping is toasted.

Diva Recipes: Tuna Noodle Casserole

Diva Recipe: Easy Veggie Quesidilla

By Tania Reuben

Quesidilla is a quick and easy meal that is on most mom’s go to list when they need something on the table fast.

The only trouble is that most quesidilla recipes are not healthy.

White flour tortillas with mounds  of cheese -  not that nutritious and full of fat.  Using a whole wheat tortillas, diced mixed vegetables, black beans and less cheese makes this version a much healthier choice.

Easy Quesidilla Recipe

4-5 Whole Wheat Tortilla’s – We use Trader Joe’s Organic

FILLING

1 1/2 Cups of Diced Mixed Vegetables

10oz Refried Beans – We use Refried Black Beans from Trader Joe’s

1/2 – 1 Cup of Shredded Cheddar or Light Mexican Blend

Cheese Chicken or Beef (Optional)

Salsa

Light Sour Cream

Refried Beans

DIRECTIONS

Microwave mixed vegetable for 4 minutes or saute in a small amount of olive oil until soft.

Spread Beans on one half of the tortilla, sprinkle vegetables on the other side, add about 2-3 Tablespoons of cheese.

Fold Over.

Place in a hot skillet and cook on both sides.

Serve with Salsa, Light Sour Cream, and more Beans for Dipping.

Adding the vegetables, black beans and whole wheat tortilla up the nutritional value of the meal. Reducing the amount of cheese and using lowfat cheese and sour cream also helps lower the saturated fats. I don’t like the fat free cheese, who knows what is in that, but a cheese or sour cream made with reduced fat milk – I’m OK with that.

I’m lucky because both of my kids love black beans. You can make this a vegetarian meal, or add some already cooked, diced or shredded beef or chicken for variety and added protein. You could also add a side of Brown Basmati Rice (I realize it’s indian rice, but IMO this is the best tasting brown rice).

If your children are picky eaters, start light and build up to more with the veggies and black beans.  They are more likely to accept a few speckles of veggies vs a whole lot… start small and build up.

This recipe will serve 4 light eaters… adjust your measurements accordingly.

Diva Recipe: Easy Veggie Quesidilla

Diva Recipe: Whole Grain Buttermilk Pancakes

This recipe is from scratch friends.  Yes pancakes can be made without a store bought mix!
As long as I don’t add fruit it passes the hubby test too – either he’s getting used to my cooking or my cooking is getting better.

It’s a good thing!
I use primarily organic ingredients -  it will work either way of course.

The recipe will make about 20 smaller (4″) pancakes.

This apple cinnamon pancake is sprinkled with a powdered sugar – chosen by the children instead of maple syrup, so it would be just like their favorite restaurant.

1 2/3 cup Sifted Whole Grain Pastry Flour (sifting optional)
1/3 cup of Oat Bran
2 tsp Sugar
1 tsp Salt
1 1/2 tsp of Baking Powder
1 tsp Baking Soda
2 Eggs
1 3/4 Cups of “Butter” Milk (Almost 1 3/4 cups of Milk with 2 tbs of Lemon Juice or Vinegar – total liquid 1 3/4 cups)
2 Tbs Melted Butter
2 Tbs Oil – I prefer Grapeseed Oil
1 – 2 Tbs Ground Flax Meal

Sift Flour Before Measuring.
Add the remaining Dry Ingredients and combine well
Beat your eggs and add to the wet ingredients.

Add 90% of your wet ingredients to your dry and mix until still a little lumpy. Add remaining liquid until you get to your favored consistency. The thinner the mix, the thinner the pancakes and the thicker mix will give you a thicker pancake.

Heat your cooking surface and prepare with a small amount of oil (I’m trying to move past the spray oils), a splash of water that dances will tell you the surface is ready.

I use a 1/4 cup measuring scoop for pouring my batter onto the fry pan.

If you want to add fruit – this is when I do it. I sprinkle it right on top of the poured mix. When there are plenty of bubbles – it’s time to flip.
Added diced white nectarines – yum!
Apple Cinnamon – Dice apples, sprinkle with cinnamon add a few Tbs of water, cook in microwave until fruit is tender.

This was SO easy to do, I don’t know why I kept thinking I needed a mix. It took all of 3 extra minutes to gather the extra ingredients. The first time I made it I didn’t add the flax, I knew hubby was eating them and didn’t want to scare him away. The next time, he wasn’t, so I threw it in. The truth is, once cooked you can’t tell it’s in there. The speckles blend in with the toasty color of the pancake tops.

Enjoy.

Diva Recipe: Whole Grain Buttermilk Pancakes

Diva Recipes: Pumpkin Pie & Apple Crumble

By Tania Reuben

 

While Dude won’t touch pumpkin pie, it wouldn’t be Thanksgiving without it!

With something in the range of 90% of all pumpkins grown used for decoration then trashed, I like to use our Halloween Sugar Pumpkins for the pie.

We bake our pumpkins.  Start by cutting the pumpkins in half, scrape the seeds and stringy bits, then bake upside down in a cookie sheet for about 45 minutes at 350 Degrees.

Pumpkin Pie Recipe

2/3 Cup of Sugar
1 Teaspoon of Cinnamon
1/2 Teaspoon of Nutmeg Pinch of Ground Cloves
1 Teaspoon of Vanilla
1 1/2 Cups of Pumpkin
1 1/2 Cups of Evaporated Milk (Non Fat)
2 Eggs
1/4 Cup of Brandy

1 ready made whole wheat pie crust (a worthwhile shortcut in my books).

INSTRUCTIONS

Preheat oven to 450 Degrees.

Take the baked pumpkin and scoop the pulp, puree using a mixer or food processor, place it in a sieve lined with cheesecloth to remove the excess water, allow to sit in the fridge at least 4 hours.

In a large bowl combine sugar and spices. Add pumpkin and mix well. I do this in the Kitchen Aid Mixer. Add Vanilla, evaporated milk and egg. Mix until smooth. Fold in brandy.

I like to pre bake the pie crust, line the crust with parchment paper and fill the crust with beans or rice. Bake for 15 minutes.

Pour the pumpkin into the par baked crust and bake for 10 minutes at 450, then reduce the temperature to 325 and bake for an additional 45 minutes. Keep your eyes on the crust, you will likely need to cover the edge with thin strips of foil to prevent over browning.

The pie is done if you can insert and remove a toothpick or knife and it comes out clean.

Apple Crumble

Another favorite in our family. We love apple pie and I figure it’s worth saving the calories, skipping the crust and making a crumble.

We love more topping than many crumble recipes, so if you prefer less cut the topping in half.

Filling
5 Cups chopped peeled apples
1 1/2 Teaspoons of Cinnamon
1/2 Teaspoon of Nutmeg
1 Tablespoon of Lemon Juice
3/4 Cups cranberries (fresh or frozen)

3/4 Cup sugar or 2/3 Cup of agave
2 Tablespoons of whole wheat flour, add 1 extra Tablespoon if using agave.

Topping
2 cup oats (1/2 old-fashioned & 1/2 quick-cooking although either will work)
2 Tablespoons of Flax Meal
1 Teaspoon of Cinnamon
1/2 Teaspoon of Nutmeg


1 1/2 Cup packed brown sugar


2/3 Cup whole wheat flour

3/4 Cup melted butter (I’ll often use 1/2 Earth Balance)

INSTRUCTIONS

Pre Heat oven to 350 Degrees

Filling
Peel and chop the apples.
Combine all ingredients, use most, but not all of the sugar. Then test the filling for sweetness, depending on the tartness of apples you may want to increase or decrease the amount of sugar.

Topping
Combine all the dry ingredients and mix in melted butter until crumbly. If it’s not crumbly enough add additional butter up to 1/4 cup.

I prepare this in advance and store the topping and filling in separate Zip-Loc bags for up to 4 days. Before the turkey comes out of the oven pour the filling in the bottom of a 4 quart casserole dish, add topping.

Before you sit down to eat, pop the crumble in the oven and bake for 55-60 minutes, almost the exact amount of time it takes to eat your dinner!

Serve with Vanilla Ice Cream or we like Haagen Daz Frozen Vanilla Yogurt.

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Diva Recipes: Pumpkin Pie & Apple Crumble

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