Summer Water

We are big water drinkers around here. I definitely love an occasional cup of coffee or tea, but I have never been a fan of what we Midwesterners call "pop", or any of the other gimicky drinks that are on the market today that magically give you energy, help you focus, make you lose weight, cure a hangover, etc. We need even more of it here in CO because we are at a higher elevation. I know I don't keep up as much as I should and my body can really tell when it hasn't had enough water.

Most of us know our bodies are comprised of 60-70% water which means we need to replenish often to keep an optimal level of hydration. Dehydration can cause dry skin, dry mouth, sleepiness, constipation, headaches, weakness, dizziness and more. In fact, we often mistake being dehydrated with feeling hungry so instead of recognizing that our body is thirsty for water, we fill it with unnecessary calories and are still left feeling like something is missing. Drinking a glass of water when your body is having a craving for food is a great way to not only get more water, but to put a curb on your cravings. 

I personally love good old fashioned water, but I realize that many people want some sort of flavoring. Well, what better way to flavor your water than with the abundance of fruit and herbs that grow in the summer? I always make flavored water when I have company over and showcase it in a big glass water dispenser (it looks just as good as it tastes...great way to add some elegance to your next party!) So after having some neighbors over the other night, the next day when my son was asking for juice for the third time (I try to limit his juice to one diluted cup a day), I thought, why don't I always have flavored water on hand? My son loves it so we can maybe even eliminate juice in the summer. I love it and might actually drink more water. And I always have an abundance of fruit in the fridge and herbs in the garden. So far I have been adding a sliced lemon, several watermelon slices and several sprigs of mint because watermelon is cheap and we can rarely finish a whole one. Plus I have mint growing like crazy. I think any fruit would do though, especially if you have a huge supply of fresh picked berries. Just smash a handful up in the bottom. Cucumbers and cantaloup would also be good along with rosemary and basil. I will definitely be playing around with some combinations. For starters, here is what we have currently been doing but don't be afraid to get creative!

Ingredients:

1 lemon washed and sliced

2-4 slices of watermelon

3-4 stalks of mint

1 large pitcher

filtered water

Directions:

Put the sliced lemon, watermelon and mint into the pitcher. Add water and refrigerate. We were going through it so fast that I was just adding more water to the pitcher whenever we poured some. I will toss the fruit and start over after two days in the fridge.

Bottoms up!

Sandwich Ideas for Kids

We all know the pressure on parents to get 3 good meals into our kids everyday, and, if you are like me, I only use "kid food" (hot dogs, mac n cheese, fish sticks, chicken nuggets, pizza) as a last resort when I am unprepared and/or pmsing! (always organic versions!) So what can we feed our kids that is quick and easy, exposes them to a variety of tastes and colors, and is healthy too? I have gotten pretty creative with the sandwich and thought I would share some of our favorites. We seemed to have fallen into a cereal rut for breakfast, though I do try to sneak in healthy, homemade pancakes, homemade oatmeal, or eggs occasionally (and almost always a green smoothie!) But I really try to mix it up for lunch and dinner. Plus, sandwiches are easy to pack for picnics and school and can be a really creative way to sneak in all sorts of nutrients.

I always start with Rudy's organic honey wheat bread. Even though we eat meat occasionally, I have always been leery of lunch meat, so most of our sandwiches are vegetarian. Jamison is not a picky eater and I'm not quite sure if it is because I got really, really lucky, or because I have always offered him a variety of foods and never cooked him separate "kid food" (I even added herbs and spices to his homemade baby food) Probably just luck but my ego likes to pretend it is all me :) He is used to lots of color in his food and I hope that since that is all he has ever known, he won't change (fingers crossed!!!) So hopefully these ideas will appeal to even the pickiest of eaters!

Cucumber Sandwich

2 slices bread (I cut the crusts for this one)

6 thin slices of cucumber

several spinach leaves, minced

organic cream cheese or Two minute veggie dip

sunflower seeds

salt and pepper

optional: avocado slices, sprouts, thinly sliced radishes, tomato slice

Put a good schmear of cream cheese or spread on both sides of the bread. Mix it up with veggie or flavored cream cheeses too, or even just a sprinkle of dill. Sprinkle sunflower seeds on one side of bread and minced spinach on the other and push down a little so they stick to the spread. Add thinly sliced cucumbers and any other veggie slices you want and sprinkle with salt and pepper. I like to smoosh the sandwich down so it is nice and thin and easy to eat. For my toddler, I cut into 4 squares. This is also fabulous on open faced toasted bagels (my staple lunch in college!)

Nut Butter and Fruit Sandwich

2 slices bread

nut butter spread of choice (I alternate between crunchy peanut and almond)

thinly sliced banana or apple

honey

cinnamon

Spread on the nut butter, add sliced fruit, drizzle some honey and sprinkle some cinnamon. For an occasional treat, grill! We do use jelly occasionally and I found an awesome jelly called St. Dalfour that has zero sugar in it and is sweetened with grape juice. Peach flavored is our favorite!

Grilled Cheese with Spinach and Avocado

2 slices bread

sliced organic cheddar

few leaves of spinach, minced

4 thin slices avocado

I add a thin slice of tomato from the garden when they are in season

Put cheese on bread, then add avocado and spinach. Melt a little butter in pan and grill starting with cheese side down. Cover for quicker melting. I press mine flat to make it nice and thin for a toddler's mouth. Add carmelized onions and sauteed mushrooms for the adults...amazing!

Tuna Melts

1 slice bread, toasted

1 small can wild caught tuna

minced veggies (cukes, pickles, spinach and red onion)

couple spoonfuls of mayo

squeeze of mustard

salt, pepper and dill to taste

sliced organic cheese

Mix tuna, veggies, mayo, mustard, and spices. Spread onto toast, cover with cheese and broil until cheese melts. For an on the go version, serve between two slices of soft bread and a slice of provolone. I cut into fingers for easier eating.

B.L.A.T's

2 slices bread, lightly toasted

2 pieces bacon

1/4 avocado mashed

lettuce

thinly sliced tomato

salt and pepper

mayo

Lightly spread mayo on one piece of toast and generously spread mashed avocado on other. Crumble the bacon for easier bites and press into avocado. Layer lettuce and tomato and sprinkle with salt and pepper. Press flat.

Veggie Sandwich:

2 slices bread

sliced tomato

sliced cucumber

sliced avocado

sprouts

lettuce or spinach

sliced pepperjack cheese

mayo and dijon mustard

salt and pepper

crushed potato chips

Spread mayo and mustard on bread. Layer veggies and sprinkle with salt and pepper. Top with crushed potato chips and serve with extra on the side. This is our staple sandwich when we our on summer vacation in Michigan!

Gluten Free, Vegan Teff Banana Pancakes with Spinach and Blueberries

You don't have to be Gluten Free or Vegan to enjoy these delicious pancakes that pack a seriously nutritious punch! Gluten Free baking can be a time consuming endeavor with so so results. These pancakes, on the other hand, are so quick and easy to make and satisfies the craving for something sweet and doughy without the guilt! I always freeze the leftovers for quick breakfasts and snacks for my toddler who gobbles them up.

Teff is an ancient grain originating in Ethiopia. Because the grains of teff are so small, the bulk of the grain consists of the bran and germ resulting in a highly nutrient dense grain. It is high in calcium (17 times the calcium found in whole wheat and barley!), phosphorous, iron, copper, aluminum, barium and thiamin. It also has an excellent amino acid composition and is high in protein and fiber. Teff is definitely one of my top choices for gluten free flours and can be found in the Gluten Free baking section at your grocery store or at a Health Food store.

This recipe was slightly modified from the original which I found at The Whole Life Nutrition Kitchen Website, along with some great pancake tips. I've made the original several times but couldn't resist adding some fresh blueberries and spinach...yes spinach! Ever since I have started my love affair with greens, they go in everything! Hopefully my toddler will never learn to turn up his nose to food that is green because that is all this child has ever known! Once greens have been minced, they can go in just about everything without affecting the taste...only the color so starting your kids young is a whole lot easier! Who needs food coloring? I throw minced greens in grilled cheeses and quesadillas, pastas, rice, and now pancakes!

I made two batches. One with Blueberries and Spinach and one with Cinnamon and Spinach which makes for less messy snacks. Switching to real Maple Syrup is a great habit to get into since the alternative is filled with sugar and preservatives. Honey, agave, mashed bananas or berries, and almond butter also makes for great toppings.

 

 Teff Banana Pancakes with Blueberries or Cinnamon and Spinach

1 cup teff flour

1/4 cup tapioca flour

2 Tbl ground flax seed

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp sea salt

1 Tbl cinnamon

1 cup water or non dairy milk (I use coconut milk)

1/4 cup mashed ripe banana (1 small banana)

2 Tbl melted virgin coconut oil

1 Tbl honey, agave, or maple syrup

1 cup minced spinach

1/2 cup minced blueberries

In a small bowl mix the dry ingredients. In a separate bowl, mix the wet ingredients and combine with the dry ingredients. Mix in the spinach. I only add blueberries to half the batter. If you want to add them to the whole batter, you might want to add more.

Heat a skillet over medium low heat until hot. Add a little coconut or olive oil and drop pancake batter by the 1/4 to 1/2 cupful. Flip pancakes after tiny bubbles form. Cook for another minute then transfer to a plate. Add about a 1/2 tsp of oil between batches.

Two Minute Veggie Dip

My two year old is just like most kids I know...he loves to dip! Except for the occasional splurge on hummus, I'm not a big fan of what's available in the store, and some of the healthier dip recipes I have are more time consuming.  Well the other day I realized I had a few tablespoons of organic Greek yogurt left so I had an idea. I put it in a little dipping dish, added a sprinkle of dill and garlic powder, a few dashes of salt, a squeeze of fresh lemon juice and viola...one incredibly simple, healthy dip that was seriously delicious! My son was eating it with a spoon! Our favorite dippers are cucumbers, snap peas, carrots, celery, cherry tomatoes, jicama, red pepper and radishes. It also makes for a great sandwich spread, especially with cucumbers, spinach, sprouts, and sunflower seeds. Garden fresh tomatoes make a great addition when they are in season. 

Two Minute Veggie Dip:

Organic Greek Yogurt

Garlic Powder

Dill

Salt

Lemon Juice

Put as much Greek yogurt in a bowl as you want then add the rest to taste. It makes for a great afternoon snack or a kid friendly appetizer when entertaining. 

The Green Smoothie

The green smoothie seems like all the new rage, but it is about the best trend you could ever try! Hopefully though, it will last a lifetime and not just a season! I started making smoothies last spring when I did my first "Clean" cleanse, and I have been making smoothies almost every day since, even on vacation. Switching to a more whole foods based diet can be overwhelming so I always tell people to start with the smoothie. It is incredibly quick in the morning, easy to clean up and versatile. You start your day with one meal that contains more nutrients than some people get throughout the entire day (or even a week!) And, you introduce the most nutritional food group that is most lacking in our diets...greens!!! All of a sudden you go from eating no greens ever to eating several bunches a week. Pretty awesome!!! Plus it is the perfect venue to add in all those super foods you have been hearing about! Our current favorites are hemp, chia and/or flax seeds, kombucha and coconut water. 

Parents, smoothies are not for adults only! We all struggle with getting enough fruits and veggies into our little one's diets. A smoothie makes it so easy!  I started my son on smoothies when he was a little over one. I started with sweeter smoothies made with sweetened kefir, but over the course of the year, we have removed the kefir and just stick to fruits, veggies, greens and non-dairy milks or water. I have made some with strong flavors like cilantro, ginger or kombucha and he literally downs them and asks for more! He even helps me make them and at 2, he can identify almost every fruit and vegetable. Not to brag, but I am pretty proud of my little boy's budding culinary knowledge!  And it all started with making smoothies and juicing! Getting kids involved in the kitchen is a great way to get them to eat a wider variety of foods. Plus, we have come to such a horrific place regarding our food system in this country that I feel it is my duty to educate our children about food and nutrition because not only is the current system making American's sicker and sicker at a very fast pace, but the earth cannot sustain it for much longer!

Our standard smoothie is berries, banana, coconut milk, kale and hemp seeds, but with this cleanse I started changing it up and have really appreciated the variety! Plus, it just gives us even more of a variety in the nutrients we are getting which is also important. A few words about dairy: Many smoothie recipes out there call for cow's milk and yogurt. I encourage you to start your smoothie endeavor dairy free. Even if you choose to include dairy in your diet, the majority of American's consume too much dairy and this is a great opportunity to try some of the non-dairy options. Dairy is very acidic and our bones actually have to release calcium to help alkalize the effects dairy has on our bodies so the calcium we get from dairy doesn't really do us much good. Greens, on the other hand, have tons of calcium that are much more absorbable. Plus, reducing your dairy consumption is gentler on the planet and on the well-being of the poor cows that undeservingly dedicate their lives to suffer for our pleasure. Not to mention the fact that dairy is highly allergenic and causes issues like stomach discomfort, congestion, seasonal allergies, pain and fatigue

Now for the recipes. Some of these recipes are from internet sites or from the book "Clean". Some of them did not originally call for greens but I cannot make a smoothie without them so in they go! You wouldn't even know the difference! And mix up your greens! We use different varieties of kale and spinach the most, but occasionally we use chard, collards, dandelion greens, beet greens or romaine. You can also make your own nut milk by soaking 1 cup of nuts for 3 hours, blend with 3 cups water and strain through a fine mesh strainer. You can add your own vanilla or agave to taste. This will last for 2 days in fridge. If you are new to green smoothies, start with a handful of greens. As you adapt to the taste, keep adding more and more. I usually put all of my other ingredients in first, then fill the rest of the blender with greens. Feel free to leave out the agave. Bananas and dates make great sweeteners so play around with adding either one. A good blender is key. I plan to invest in a Vitamix soon, but for now I have a Ninja. I find that blending for at least a few minutes helps get a better consistency, especially when blending tougher greens like kale.

Green Tea Smoothie:

3 cups frozen grapes or peaches

2 cups spinach

1 1/2 cups strong brewed green tea, cooled (I've even used mint flavored)

1 avocado

2 t honey

Kombucha Smoothie:

1 small cucumber

2 kiwis

1 cup ginger kombucha

1-2 handfuls of greens

1/2 cup coconut milk

2 T cilantro

6 ice cubes 

Orange Smoothie:

2 cups frozen peaches

1 cup carrot juice

1 cup orange juice

1-2 handfuls of greens

2 T ground flax

1 T freshly grated or minced ginger

Almond Butter Energy Smoothie

1/4 cup almond butter

1 t ground cardamom or cinnamon

1/2 cup coconut water

1 cup almond milk or water

1 cup frozen peaches

1-2 handfuls of greens

2 T hemp seeds

1-2 tsp agave

1/2 cup ice

Chocolate Blueberry Smoothie (scrumptious dessert for breakfast!)

1 cup frozen blueberries

1 1/2 cups almond milk

1-2 handfuls of greens

2 T hemp seeds

1-2 tsp agave 

1-2tsp raw cacao powder, carob powder, or cocoa

1/2 cup ice

Tropical Green Smoothie

1 cup frozen strawberries

1/2 cup frozen mango

1-2 kiwis

1 cup almond or coconut milk

1/2 cup coconut water

1-2 handfuls of greens

1-2 t agave

1/2 cup ice

Apple/Pear Smoothie (I make this one a lot in the fall)

2 apples

2 pears

1 cup cabbage

1 T freshly grated or minced ginger

1-2 t cinnamon

1-2 handfuls of greens

1/2 cup apple juice

1 cup almond or coconut milk or water

1/4 cup pecans or almonds (optional)

1/4-1/2 cup leftover oatmeal (optional)

Cheers!

Veggie Tacos

I have finally found a way to cook my corn tortillas without them completely falling apart and hence my love affair with unique, homemade tacos has begun. The method does require a bit of frying in oil but this gardengirl isn't afraid of a little fat...especially the good for you kind! I did use a little cheese in this recipe, but an avocado mashed with a little minced onion, garlic, and cilantro, a squeeze of lime and a dash of salt would make a great substitute to give it that creaminess that cheese offers.  I have developed a real appreciation for vegan cooking and have found great substitutes in many meals to give me the satisfaction and comfort that certain animal products offer because I am not on board with fake cheese and meat which is just soy based, processed crap with ingredient lists a mile long. Not much better in my mind. So I use a dash of meat and cheese here and there when I have a craving. But I do buy sources of these products that are as organic, humane, and environmentally friendly as possible. They are a little pricier but I have a really hard time supporting factory farming and industrial food so I pay the extra money and just use less of the product which is healthier anyway. Just some food for thought...literally :)  So, back to tacos, these were just heavenly and I will post the recipe for the pinto beans we had on the side soon, which were also amazing. Even my two year old gobbled the entire meal up! Leftovers were great for lunch the next day too which I am always a fan of since lunch is usually the toughest meal for me to plan.

Veggie Tacos

serves 4

Ingredients:

1/2 red bell pepper, chopped

1/2 large onion, chopped

1 zucchini, chopped

1 mild green chili, chopped

1 jalapeno, minced

1 cup frozen or fresh corn (roasted is extra yummy!)

1/2 to 1 cup salsa

1 t cumin

1 T oregano

corn tortillas

olive oil

salt and pepper

cheddar or jack cheese (optional)

optional garnishes:

sliced avocado

lime wedges

chopped cilantro

cotija cheese (Mexican cheese similar to feta) 

               Cut up your veggies. Really, any veggies would be good here so definitely get creative!

If you are roasting your corn, drizzle it with olive oil, salt and pepper and put it in a 400 degree oven for 15-20 minutes, stirring occasionally.

Heat up your olive oil over medium heat then throw in your veggies, sprinkle with cumin, oregano and salt, and saute for 10 minutes or so.

Add in the roasted corn but if you decide to just saute it with the veggies, add it in the last few minutes. Then stir in the salsa. let it simmer for a minute or two, then turn the heat to low. 

 Slice your cheddar and crumble your cotija if you are using.

Heat up oil in a pan on medium high heat, the more you use the crispier the tortillas will get but they don't need to be drowning in it. Let the tortilla cook flat for about 30 seconds. Lay your cheese slices on half and spoon some veggies over the cheese. Fold the tortilla over the veggies and let cook for about a minute. Flip the taco on the other side and cook an additional minute or until desired crispiness.

Pinto beans make a good side. I will share this recipe soon because these beans were awesome!!! 

Enjoy!