An Organic Wife: July 2011

Whole Grains vs. Refined

There is a lot of confusion when it comes to whole grains. Words like "wheat" and "multi-grain" lead the consumer to believe they are purchasing a healthy whole grain. Grains that are not in their whole state are called refined, and in general they lack the nutritional quality of whole grains.

This picture is a kernel of whole grain. It has three main parts - the endosperm, bran, and germ. The endosperm contains energy in the form of protein and starches; the bran is rich in fiber; and the germ is rich in vitamins and minerals. A refined grain has been stripped of the bran and germ so that only the endosperm remains.

Whole grains are an important source of fiber, vitamin B, iron, antioxidants, and other vitamins and minerals. Studies show that eating a diet that includes whole grains instead of refined reduces the risk of stroke, diabetes, and heart disease by about 30%. Additionally, people who eat whole grains have better weight maintenance.

A general rule of thumb is that a product must say "whole" in front in order to be a whole grain. For example, "whole cornmeal" and "whole wheat" are whole grains; "wheat" is not. There are plenty of exceptions, though! All oats and popcorn are whole grains. Other whole grains include: brown rice (and other colors such as black and red), quinoa, barley, spelt, masa harina, amaranth, and buckwheat.

This is the Whole Grain Stamp provided by the Whole Grains Council and it is a very valuable resource. The Basic Stamp means the product contains at least 8 grams of whole grain per serving, but it may also contain some refined grains. The 100% Stamp means that all the grain ingredients in the product are whole grain. It is important to note that not all companies use this stamp, but that doesn't mean their product doesn't contain whole grains. I'm happy that I'm seeing this stamp more and more. Now that you have this stamp and this information to guide you, make sure you're getting your 3 to 5 recommended servings of whole grains every day! :)

All About Soy

Labeled as a health food and a vegetarian friendly option, soy is taking over. Soymilk, soy cheese, soy nuggets, soy burgers, and soy yogurt are easily accessible in health food stores. Soy has also made its way into many packaged and processed foods. Soy flour, soy protein, and soybean oil are found in chips, sauces, cookies, and even pet foods and many organic products. Is soy a health food, or is really unhealthy?

Proponents of soy claim that it alleviates menopause, prevents cancer, and is heart healthy. It is endorsed by the American Heart Association. Soy is high in protein, and the isoflavones may prevent osteoporosis and prostate cancer. The Food and Drug Administration states that soy reduces cholesterol. These proponents point to Asians as big soy consumers and generally healthy populations.

It must be said that Asians did not ingest soy until they learned how to ferment it about 1,000 years ago. Before then, it was considered not fit for human consumption and was only used as a part of crop rotation. They realized that only fermentation could neutralize the toxins in soy; simply cooking it couldn't do that. Furthermore, soy is used in Asian cuisine as a condiment in the amount of about two teaspoons per day.

Research is showing that the negative side effects of soy far outweigh any good. Soy contains high levels of aluminum which is toxic to the kidneys and nervous system. MSG (monosodium glutamate) is formed during soy food processing, and additional amount are commonly added to many soy foods. MSG is linked to obesity, behavior disorders, and brain damage. Soy contains high amounts of phytic acid, which blocks the body's absorption of calcium, magnesium, copper, iron, zinc, vitamin B12, and vitamin D. Inhibitors in soy protein interfere with digestion.

The issue with soy that gets the most press are the dangers associated with hormones. Soy contains phytoestrogens, which mimic hormones in our body. These hormones lead to early puberty in children, infertility, and breast cancer. An infant taking the recommended amount of soy formula every day is taking the equivalent of four birth control pills! Phytoestrogens also cause hyperthyroidism and thyroid cancer; thyroid disease is increasing in children who took soy formula.

If soy seems a little scary, then why is it marketed as a health food? Soy is big business. After corn, soybean is the second-most subsidized crop in the United States. It's a cheap food additive. It also must be said that 95% of soybean are genetically modified. In 2008, Monsanto's Roundup Ready soybeans made up 92% of the soybean crop. It's a plant that was made to resist pesticides, and that in itself says something.

Soy is on my list of additives that I look for on labels and avoid. If you eat soy foods, do so in moderation. Buy organic, fermented soy products such as miso, tamari, and tempeh.

Recipe: Coconut Cream Pie

I really love coconut! I'm always thinking of what I can do with it. I thought in this heat, a cool and refreshing coconut cream pie sounded just perfect.

Ingredients for Pie Crust:
1 1/2 c. graham crackers or cookies
1/3 c. butter, melted
1/4 c. sugar

Ingredients for Pie Filling:
1 can coconut milk
1 1/2 c. milk
3 eggs
1/2 c. sugar
1/2 c. flour
1/4 tsp. salt
3/4 c. shredded coconut
1 tsp. vanilla

Ingredients for Topping:
1 1/2 c. heavy cream
1/4 c. shredded coconut

First, make the pie crust. Crush graham crackers or cookies to get 1 1/2 cups of crushed grahams. I used Annie's honey Bunny Grahams. If you use Bunny Grahams, you'll need about 3/4 of a box.

When the grahams are crushed up small, mix with melted butter and sugar.

Use your fingers to press the graham mix into a 9-inch pie pan.

Put the pan into the refrigerator and let it sit for 30 minutes. In the meantime, get started on the filling. In a medium saucepan, combine the coconut milk, milk, eggs, sugar, flour, and salt. Stir constantly over very low heat until it boils. This will take a while - about 30 minutes or so. The mixture will thicken up and resemble pudding.

Remove the saucepan from the heat. Stir in the shredded coconut and vanilla.

Pour the pie filling into the crust. My pie pan was not quite big enough so I had some filling left over. I just ate it like it was pudding, and it tasted very good. Put the pie in the refrigerator and let it set for at least 2 hours.

To make the topping for the pie, make whip cream using heavy cream. Pour the heavy cream into a bowl and mix with a beater until it stiffens up and resembles Cool Whip. Do not overbeat.

Put 1/4 cup of shredded coconut on a baking sheet. Toast in a 350° oven for 4-5 minutes.

When the pie is ready, top with the whipped cream and toasted coconut.

Cut into slices and serve cold.

This was so good! Make sure to keep refrigerated.

Printable: Coconut Cream Pie

HappyBaby Giveaway! (ENDED)

This contest is for free HappyBaby products! The HappyBaby line makes organic foods for babies, toddlers, and children. According to their website, their mission is:

Sustainability: our mission . . .

HAPPYBABY is committed to making baby and toddler food as healthy and delicious as homemade, with all the essential nutrients needed for optimal growth and development.
We are socially responsible in all that we do. We use our collective talent to create the best possible products, grow our business, and give back to those in need.

our products . . .

Fresh frozen organic baby meals in 15 flavors with a great variety of meats, veggies, grains and fruits for baby’s budding palette.
Probiotic dry cereals with DHA for baby’s immunity.
Toddler meals with hidden veggies and balanced nutrition.
Organic puffed grain snacks for babies and toddlers with half the sugar and nothing artificial.
Organic freeze-dried yogurt snacks with pre and probiotics for baby's optimal digestive health.

allergen friendly . . .

Our products are clearly labeled and designed to offer parents the variety and choices they deserve.

all organic, 100% natural ingredients . . .

No pesticides, no chemical fertilizers, no genetic modification, no preservatives.

giving back . . .

For every package you buy, you and HAPPYBABY partner with Project Peanut Butter to feed malnourished children in Malawi.

The Prize:

(1) coupon for free HappyBellies organic super cereals

(1) coupon for free HappyMelts organic yogurt snacks

(1) coupon for free HappyTot or HappyBaby easy organic meals in pouches

(1) coupon for free HappyBaby frozen organic baby meals

(1) coupon for free HappyMunchies baked organic cheese and veggies snack

(1) coupon for free HappyBaby Puffs organic finger foods for babies

Mandatory Entry:

Leave a comment here telling me why it's important for you to feed your family organic foods like HappyBaby provides.

Extra Entries:

1. 'Like' me on Facebook, and leave a comment here telling me that you do.

2. 'Follow' me on Twitter, and leave a comment here telling me that you do.

3. Tell people about this giveaway on your Facebook page, making sure to link to my website, and leave a comment here telling me that you did.

4. Tweet about this giveaway on Twitter, making sure to link to my website, and leave a comment here telling me that you did.

5. 'Like' HappyFamily on Facebook, and leave a comment on their page telling them that An Organic Wife sent you, and leave a comment here telling me that you did.

Rules:

This contest starts on Friday, July 15 and will end on Friday, July 22 at 12:00 am. A winner will be chosen at random and announced on Friday morning. Please make sure that I have some way to get a hold of you! Either check back next Friday to see if you won, or leave your e-mail address so I can contact you. Good luck!

__________________________________________________

There were 72 entries for the HappyBaby contest! Thank you so much to everyone who entered, it makes doing these giveaways a lot of fun! Using a random generator, the winner is...

Theresa

Theresa, I just sent you an e-mail!

Go Green: Restaurants

Restaurants are notoriously, well, not green. They throw away lots of food at the end of the night, their wrappers and to-go packaging are environmentally unfriendly, and they use lots of water and fancy food-making appliances. As patrons of fast-food and sit-down restaurants, there's not much we can do about most of these issues. However, we can be green customers.

1. If possible, visit eateries that support locally grown and raised foods, or restaurants that serve organic items.
2. Bring your own cups. I only drink water at restaurants, so I just bring my own reusable water bottle. I'm sure that even if you wanted a fountain drink, most restaurants would be willing to let you fill it provided you pay for the comparable cup size.
3. Bring your own to-go box. I bring a Pyrex reusable glass container for my leftovers. Most restaurants use sytrofoam boxes; styrofoam is possibly the worst thing for the environment. It is made from petroleum, it leaches toxins into food, and it never biodegrades.
4. Tell the restaurant you don't need their extra napkins, ketchup packets, plastic spoons, etc. Most people already have these items at home.
5. Write letters and or call the managers of your favorite places to eat. Encourage them to compost their unusable food, recycle, and purchase reusable cups and other items.

To find a sustainable restaurant near you, please visit the Eat Well Guide.

Recipe: Strawberry Banana Bread

I don't know what was going on last week, but our bananas went bad really fast. Whenever this happens, I like salvaging the fruit to make bread, which can be frozen and enjoyed any time of the year. I used white flour this time since I was making it for my husband, and I added strawberries for the really summery flavor.

Ingredients:
1 c. butter, softened
3/4 c. white sugar
3/4 c. brown sugar
4 eggs
3 c. bananas, mashed (about 5-6 bananas)
4 c. flour
2 tsp. baking soda
2 tsp. cinnamon
2 tsp. vanilla
1 tsp. salt
2 c. strawberries, chopped

Mash the bananas in a measuring cup with a fork, and chop up the strawberries.

In a large bowl, cream the butter and both sugars.

Beat in the eggs and bananas.

Carefully mix in the flour, baking soda, cinnamon, vanilla, and salt.

After all the ingredients are combined, fold in the strawberries with a spatula.

This is a large recipe, so divide the batter between two 9x5 inch loaf pans.

Bake in a preheated 350° oven for 1 hour. After 45 minutes, put aluminum foil over the top, because it will start to brown even though the middle is not done cooking. When a knife inserted in the center of the bread comes out clean, remove from the oven to cool.

After the bread is done cooling, take them out of the pans. They can be wrapped up and frozen, or sliced and eaten!

There it is - my favorite flavors of summer in a baked good!

Printable: Strawberry Banana Bread

Today's Farmers' Market Finds

I'm really making an effort to buy all my produce at the farmers' market. Yesterday I went to the grocery store and I didn't buy any fruits or vegetables. Buying at the farmers' market forces me to buy in-season, which is more sustainable. Additionally, whenever I buy produce at the grocery store it usually goes bad by Wednesday or Thursday. The reason is because after being in a truck or even a plane for a couple of days and then sitting in the back of the store until it's stocked, the food is just not as fresh. It's a little bit of a challege to buy from the farmers' market, because I'm still committed to buying organic. I also have to purchase organic veggies for my bunnies, so I'm trying to learn the different things they are allowed to eat seasonally. It's not quite as easy as buying a box of spring mix at the grocery store!

Here's what I got today:

eggs

red potatoes

celery

lemongrass

carrots

cherry tomatoes

sweet basil

chocolate mint

grass-fed organic ground beef, 1 lb.

grass-fed organic dog bone

coconut flapjack granola

chocolate coconut cupcake

Would you believe that I only payed $27.50 for all this? It's true!

What are you buying this season?

Go Green: Homemade All-Purpose Cleaner

There are a lot of really good natural cleaners on the market, but lately I've been making my own all-purpse cleaner. I'm a big fan of Seventh Generation, and many of their products still have a place in my home. So why do I make my own all-purpose cleaner if I can buy something that is natural and safe? Making my own cleaner is super cheap, I know exactly what ingredients it contains, and by continually reusing one bottle, I am keeping plastic out of a landfill or a recycling center. Remember that plastic does not have an infinite number of recycles; eventually its quality is deteriorated so that it has to be thrown away.

Here is what you need to make all-purpose cleaner:
spray bottle
white vinegar
water
essential oil (optional)

Three simple ingredients. In the bottle mix 50% vinegar with 50% water, and if you want you can add two tablespoons of essential oil. I bought essential oil at my local farmers' market, but you can also get them at natural foods stores or sometimes craft stores. I got lime scented and it smells so good! Make sure to shake the bottle before each use because the oil will separate and sit on top.

White vinegar removes grease, mildew, soap scum, and most stains. Additionally, it is a disinfectant. It is also a natural deodorizer, and once it dries the smell of vinegar goes away. Vinegar solutions are safe to use around humans and animals because they don't have any of the harsh chemicals that would normally hurt the respiratory system. This all-purpose cleaner has many uses around the house. I use it in the kitchen and bathroom. It can also be used on mirrors and windows. Although vinegar works great on most surfaces, it cannot be used on marble. This homemade cleaner really is effective and I feel good knowing that it's eco-friendly and safe for my family.

Obesity Facts

Obesity is the accumulation of fat to such an excess that it leads to increased risk of diseases and other health problems. Obesity is no laughing matter - it has become an epidemic. Here are a few facts about obesity that you may or may not know.

1 in 4 adults in the United States are considered obese
Nearly 70% of Americans are either overweight or obese
Women are 50% more likely to be overweight or obese than men
Obesity issues cost Americans over $115 billion each year
One factor that leads to weight problems is fast food - on average, Americans eat out 5 times a week
Obesity has doubled worldwide since 1980
65% of the world lives in a country where obesity kills more people than malnutrition
Americans spend $33 billion each year on weight loss products and services (diet pills, home meal delivery programs)
10% of preschool children ages 2 to 5 are considered overweight
25% of school-aged children up to age 18 report that they participate in no vigorous activity
Besides increasing the risk of Type II diabetes, heart disease, stroke, and sleep apnea, obesity also increases the risk of breast cancer and colon cancer
Only 25% of adults eat the recommended 5 servings of fruits and vegetables every day
Issues related to being overweight cause about 300,000 death each year
Children who are obese are 70% more likely to be obese in adulthood
50% of children watch more than 2 hours of television each day

and finally...

the United States is the biggest consumer of Big Macs in the world

Recipe: Gluten-Free Dark Chocolate Chip Cookies

This weekend I was really excited to finally find some organic coconut flour. I like working with coconut flour much more than almond flour. Coconut flour is high in fiber and protein, so even if you're not on a gluten-free diet this is a great alternative to wheat flour. These cookies turned out great. Even my husband liked them and I didn't expect him to be open to coconut flour.

Ingredients:
1/2 c. coconut oil
2 TBS. butter
1/2 c. sugar
4 eggs
3 tsp. vanilla
1/8 tsp. salt
3/4 c. coconut flour
3/4 c. dark chocolate chips