. . For now my blog is mostly diet and food related (diet/recipes/exercise) , but my future plans are to add all things Domestically related. Hence the title “Domestically Literate”. So … hope you find lots of things that interest you “domestically” here. We’ve only just begun. Enjoy! .
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When I began this blog back in April of 2009 I was 169 pounds. I was very afraid that I would see 170 pounds and knew I had to do something SOON. So, I began adding loads of fruits/veges/whole grains/nut/seeds and “live” foods into my diet. As I eliminated lots of junk, I did see the pounds begin to leave (albeit slow).
As most raw foodies and or vegans know, it is a challenge (at least at the beginning) to find substitutes for all the junk we’ve been eating for all these years. Sooooooooo . . . I’m collecting the best of what I’ve found here. As I progress, I’ll also add my own. But for now, I will give credit where credit is due and let you know where I’ve found all these goodies.
I have to give a shout out to the wonderful Bunny Berry. She is inspirational (and hilarious) in learning how to add more raw and whole foods to ones life. Thank you Bunny. Visit Raw Fu
EASY TO MAKE. Inexpensive. Cooks while you’re at work. Serves a crowd.
Click on the image below to view the pdf. file. Black Beans
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Beans are a rich source of both soluble and insoluble fiber. Soluble fiber can be dissolved in water. This type of fiber can actually lower cholesterol, because it binds with cholesterol particles in the bloodstream and removes them from the body. Insoluble fiber does not break down as it moves through the body. Instead, it adds bulk to the stools, a natural laxative effect that also helps alleviate problems associated with hemorrhoids. Both types of fiber have been shown to provide significant health benefits.
Protein is another one of the health benefits of beans. In beans, they are the richest source of vegetable protein available. Protein is vital for building strong muscles and repairing damaged tissues. Our bodies cannot make or store protein, so we must get adequate amounts from our diet. Beans, when combined with whole grain products such as rice, form complete, healthy proteins for vegans or others who are limiting their intake of animal products.
Antioxidants are compounds shown to reduce the risk of certain types of cancer, most notably prostate and colorectal cancers. Beans are an excellent source of antioxidants. In a study done by the United States Department of Agriculture in 2004, different foods were ranked by their antioxidant content. Of the top four foods rich in antioxidants, beans held three of the positions: small red beans ranked first, followed by red kidney beans in third and pinto beans in 4th.
If you suffer from diabetes, beans offer a source of complex carbohydrates that will not cause a rapid increase in blood sugar. Because the starches in beans take longer to break down, they have a low glycemic index. This means that sugar is released more slowly into the bloodstream, which keeps total glucose levels lower over a longer period of time. They are also low in calories, an excellent benefit if you are trying to watch your weight and still enjoy rich, satisfying meals.
½ cup unsweetened apple sauce **
½ cup honey *
2 free range, organic eggs (you can also use powdered eggs)
1 orange (juiced)
1 tsp vanilla
1 cup whole wheat flour (wheat flour or your favorite gluten free mix) sure it’s whole grain
3/4 cup garbanzo bean flour (or other flour of your choice, just be sure it’s not white [dead] flour)
2/3 cup flax seed meal
1/3 cup shredded dried (or fresh) coconut
1 tsp baking soda
1 cup of raisins
1 cup of walnuts (or nut of your choice)
1/8 cup Agave (see the * below)
1/4 cup sesame seeds
Cream together applesauce and sweetener (oil and sugar). Beat in egg and vanilla. Mix dry ingredients in a separate bowl and stir into butter mixture.
Drop by tablespoonfuls onto a greased baking sheet.
Squeeze a little agave (about 1/8 tspn) on the top of each unbaked cookie
Dip into whole sesame seeds
Bake at 350F for 15-20 minutes. Don’t overcook – these cookies are already a bit crunchy / crumbly – in a good way!
* You may also use maple syrup, agave (or 1/2 cup brown or organic sugar
** or (1/4 cup + 2 TBspns. canola Oil)
NOTE: I triple this recipe, then seperate into three bathces. It makes between 95 and 100 cookies depending on how big you form your cookies.
Bake off one batch (about 32 good sized cookies) and freeze the rest. I form the uncooked dough into two batches which I make into a roll. Then I just freeze it, and cut off as many cookies as I want when I want them. It takes me about an hour, start to finish with clean up to make and freeze the dough.
Entire Head of Raw (or 1 bag frozen) Kale (you may add as many different
kinds of Greens (fresh or frozen) of your choice. Just be sure that they are
RAW. Remember it will fill your whole blender BUT it will grind down to
about 1/4 of what you see. Then add the remainder of the ingredients.
1 cup of chopped frozn (or fresh) pineapple
1 whole orange (remove skin of course)
2 cups strawberries or any berry of your choice (frozen or fresh)
2 TBspns. chia seeds (pre-soaked)
2 TBspns. flax seeds (pre-soaked)
1 Scoop of Whey Protein Powder
Water if needed
I put my seeds in first, then the greens and blend these first. (It seems to work that way better for me)
After the greens are blended I add the fruit. Add water if blender is having trouble mixing the ingredients.
I like the Vita-Mixer because of the tamper and I find it helps me blend quicker.
The very last ingredient I add is the protein powder. I only swirl it around for a few seconds, because it
tends to add “bulk” and take up too much room in the blender.
Roughage or Dietary fiber is cellulose (the part of a plant) which cannot be digested by the human intestinal tract. It retains water and improves intestinal function by adding bulk to food. It is a definite necessity for proper digestion and bowel movement.
Roughage helps correct large intestine disorders and keeps it functioning normally. It prevents constipation and hemorrhoids. It (soluble fiber) also reduces blood sugar fluctuations and helps lower cholesterol. Nutritionists recommend 30g of fiber per day (for adults). I find that I need closer to 40 or even 45.
Fiber is divided into 2 categories i.e. insoluble (roughage) and soluble forms. Soluble fiber can dissolve in water (chia seeds, flax seeds) whereas insoluble cannot. Soluble fiber is an absorber of cholesterol while insoluble fiber is a good stool-softener. Therefore both are equally important and so it is necessary to include both on a daily basis.
Just saw this over at Real Food Tulsa and I’m making it tonight. I have all the ingredients. “YES”
Will Let you know:
CHIA SEED RAW ICE CREAM
2 tbsp. chia seeds, soak for one hour or more in 1 cup of pure water
meat and milk of one thai coconut
2 cups raw cashews, soaked for 2 hours or more
1/2 cup agave nectar
1/3 cup maple syrup
1/4 cup coconut butter
2 tbsp. vanilla extract
seeds of 1/2 vanilla bean or 2 additional tsp. vanilla extract
1/2 tsp. celtic sea salt
In a high speed blender, blend the chia gel (seeds and water) with all other ingredients until smooth. Chill in your frig for an hour or more and then pour into your ice cream maker.
I hope you enjoy this delicious, nutritious and fiberful ice cream treat as much as I did!
I took a taste. They are crispy and very yummy. Savory and great for dipping. They held upfairly well in the dehydrator, but I think I will make the batter a bit thicker (like loose jelly) sothat they will be just a little thicker. Some of them (not too many) had some cracks and/or holesin them. BUT they turned out great nonetheless. We won’t be using these so much for dipping, butmore for snacking if we’re watching a movie. These chips and a tall glass of your favorite iced beverage will make a wholesome snack. Great fiber with lots of flavor.
Equipment needed:
High power blender such as a Vitamix or Blendtec
Dehydrator: such as an Excalibur
Ingredients:
REMEMBER TO SOAK YOUR SEEDS THE NIGHT BEFORE (saves time)
• Soak 2/3 cup flax seeds (golden or amber) in 2 cups water … let stand overnight
• Soak 1/2 cup chia seeds (black or white) in 5 cups water … let stand overnight
• 5 cups water • 1 cup celery seed (rough chopped)
• 1/2 lime (remove it from the skin of course before inserting it into the blender) • 10 cloves garlic (I use already peeled from Costco)
• 1 medium onion • 1/4 tspn chipotle (or some kind of hot spicey powder)
1 Tbsp or more oregano (fresh or dried … I used dried)
• Water enough to make it thin (2-3 cups or more, added 1 cup at a time) Batter should be runny but not drippy. The thicker the batter, the thicker the cracker.
Mix all ingredients in vita-mixer. Start slow and bring it up slowly. Blend for 30 seconds or so. Stir in a few flax seeds just for decoration. Drop by tablespoonfuls on sheet (4 across). They will not run more than what you see as you drop them on the sheet, but if the batter is too thin they make crack. So make the batter about the consistency of loose jelly. They will thing out more they dehydrate. They may even curl for you giving you a wonderful little “scoop” for your dips/spreads.
Temperature 105 – 115 (no higher or you live enzymes die.
After you turn them the first time, sprinkle sesame seeds (or whatever else you’d like) on them. YUM !
Ideas/comments and suggestions: These chips are very tasty. The batter I made was very runny and due to the high water content it produced a very very think cracker. A few of them had some little holes in them. I didn’t mind that though because I like a very thin CRUNCHY cracker. It fools me into thinking I’m eating a potatoe chip which I love (and to be honest) miss. But if you like yours a bit thicker, just add about 1/2 cup more of hydrated seeds. That should do the trick.
They take anywhere from 12-16 hours to fully dry. Do not turn them too soon or they will be hard to seperate from the surface. Let them dry a good 11-12 hours before flipping. The recipe will easily make enough for about 300 crackers. I’ve putting my second batch into the dehydrator in a few hours, and I already have 144 (16 per tray x 9 trays) made. So you can easily feed a crowd or your family for a few weeks. They’ll keep in the fridge for a long time. You could, of course change up the spices to suit your taste.
They are wonderful.
Shortcut Lesson:
How to make your dehydrator crackers round
In preparation for this recipe, soak your sunflower seeds overnight or for 8 hours
Cashew Cheeze Pate Equipment needed:
High power blender such as a Vitamix
Mandoline slicer
Ingredients:
1 Large Zucchini
1 stalk celery (rough chopped)
1 red pepper remove seeds (orange or yellow) save a little of the pepper (about 1/4 of it)
3 Tbspn. Add nutritional seeds
¾ cup sunflower seeds (soak overnight)
¼ cup cashews
½ tsp white pepper (not black …. see note below)
1 Tbspn chickpea miso or seasalt
1/16 cayenne powder
1 clove garlic
1 pitted date
2 tspns of tarragonTo prepare the zucchini … cut off both ends and slice lengthwise. Use ½ of the zucchini and, using your mandolin (or a potato peeler) slice it into ribbons lengthwisePut above ingredients into Vita-Mix (or your powerful blender of choice) and blend all til creamy
Ideas and suggestions: Take a lettuce leaf or collard leaf .. garnish with red pepper, scallion, and the zucchini noodles. This pate is a good alternate of choice to other pates because of its high vegetable content allowing you to be able to eat more of it.
Did you Know? * Green peppers are not ripe and they are hard to digest. Use red/yellow/or orange.
* Black pepper made from peppercorns that are green, not Ripe, they dry them and that’s how they turn black. These “un-ripened” seeds are very hard on the digestive system. But red & white pepper is made from ripe peppers.
* GARLIC BREATH! Removing the little green part in the center of the garlic will eliminate garlic breath. WHY? Well, our bodies can not properly digest it, and it therefore creates garlic breath. Simply cut the clove in half and remove the green little seed looking part. It only takes a second. By the way I have noticed that not all cloves have this green little part, so don’t go crazy looking for it.
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