"SEEDS ARE FOR SHARING" NOVEMBER/DECEMBER 2009 NEWSLETTER “A MORE NUTRITIOUS CHRISTMAS” Delight your family and guests with simple, easy to prepare, delicious, yet nutritious foods this Christmas. The trend of many is moving towards a healthier lifestyle, so your guests will be pleased when you serve healthier choices or add nutritious ingredients to old family favorite recipes. Table of Contents • Tomato Chicken Soup • Squash Stew • Black Bean Salad • Sunflower Seeds & Nuts • Sunflower/Raisin Cookies • Sunflower Oat Crisp • Nut Slice • Strawberry Soufflé • Blueberries • Blueberry Sauce • Seasoning Mix • Veggie Omelet • Allergies to Grains & Pulses • No Flour/No Dairy Cheese Cake • Fruit Drizzle • Chocolate Glaze • Fruit Filling • Lemon Pie Filling Correction in October/09 newsletter In the Beet Cake recipe, I called for baking soda in the ingredients and then said baking powder in the instructions. It is baking soda! Before we get down to Christmas baking, let’s deal with a health issue at hand right now! H1N1 UPDATE! We just heard this morning that a number of children have come down with H1N1 in this area and many others are down with what they’re thinking could be H1N1. I had a scratchy throat this morning so I am gargling with apple cider vinegar mixed with water. It has always helped keep me from coming down with a sore throat so I will do it as often as I think of today. I am sure I haven’t had the flu for more than 20 years now, so I attribute that to eating healthy foods, many of which come from the garden. To help prevent a cold or virus, boost your immune system. One way is to: MAKE A HEALTHY HEALING SOUP We had roast chicken and squash yesterday, so the leftovers are in the fridge. I took them out and started a huge pot of soup that is now cooling in the garage. I will take a pail to our children’s home where there are now two sick children and the other pail to a friend’s who also have two sick children. I did keep a pot for our lunch as it tastes so good! Last week I made a pot of plain chicken noodle soup so this time I added tomato and the squash for a different flavor and lots of added nutrients. CHICKEN SOUP Cysteine, an amino acid released from chicken during cooking helps to thin mucus and calms the symptoms of a stuffed-up nose and a cough. TOMATO There are many hidden nutrients in raw and cooked tomatoes that can do wonders for our health. TOMATO CHICKEN SOUP (I decreased the amounts that I used this morning so that this recipe would make about 1 ice cream pail full of soup) Roasted chicken carcass 2 ½ litres water 1 tablespoon lemon juice Bring the above to a boil, cover and simmer for about 1 hour. Strain out the carcass. Cut any remaining meat off of the bones and set aside. Puree the following in the blender until smooth and add to the above broth. 2 cups water 3 medium onions 6 cloves garlic 1 cup finely chopped celery 1 cup cooked squash Add: 2 tablespoons parsley flakes 1 teaspoon sage powder Any left over chicken meat, chopped up small 2 cups tomato soup Simmer another hour or so. Then add salt and pepper to taste. *If you add the salt at the beginning, many of the minerals will be leached out, so just add what is needed at the very end. You will also find that by using so many herbs, onions and garlic that you will need very little salt. At any time before the soup is done, you can cook the noodles in a different pot until done. Drain, rinse and set aside to let cool. When it is time to eat, put the cold noodles into each bowl, add the hot broth and the soup will be just the right temperature. Another recipe that is great and can be packed with so much nutrition is this stew. SQUASH STEW – serves 5 1 tablespoon olive oil 1 pound boneless pork, cut into ½ inch cubes 1 large onion, chopped fine 6 cloves garlic On medium heat, sauté meat, onion and garlic. Add: 2 cups water 1 teaspoon ground sage 1 tablespoon parsley flakes Cover, bring to a boil and simmer 30 minutes. Add ½ medium size butternut squash, peeled and cubed. 1 apple, peeled and chopped. 1 large potato, peeled and cubed Simmer one more hour. Mix 1 teaspoon cornstarch with a few tablespoons water and add to the juice, stirring until thickened. This will give a good gravy. For more flavor add Worchestershire sauce. Serve this stew with a salad and slice of whole grain bread. BLACK BEAN SALAD – serves 2 Yesterday I was making potato pancakes for supper and felt like having some black beans with it. I mixed: 1 cup cooked drained and rinsed black beans 2 tablespoons chopped purple onion 4 tablespoons salsa ½ cup chopped tomatoes I really enjoyed this salad with our cottage cheese filled potato pancakes. What was left is in the fridge in a jar and I will have it tonight with my supper as I will be eating alone. I packed lunches for the men as they are still harvesting for a neighbor. This BLACK BEAN SALAD is great to serve during the holidays as it can be made ahead and kept in the fridge for over a week. BOOST YOUR IMMUNE SYSTEM Yes, a strong healthy immune system will help our body fight colds, flu and many other sicknesses. Its one thing to eat nutrients, but how our body absorbs and uses them is another. The nutrients in our plant foods work together and help each other to be absorbed as well as used in our bodies to keep healthy and as well heal. Supplements just cannot put together the many, many tiny nutrients that are found in each food in the exact amounts for our greatest benefit and support. I will share some great healing foods in the recipes to follow & throughout the winter. SUNFLOWER SEEDS When we see how long these seeds are in the fields each year facing the sun and absorbing its many nutrients, we can understand why they are able to make such a huge difference to our health. *Sunflower seeds can improve our vision, calm our nerves and keep the prostate healthy. *Sunflower seeds are rich in methionine *2 tablespoons of sunflower seeds supply nearly 40% of the RDA of vitamin E. The next two recipes that include sunflower seeds are quite ordinary, but they are a wonderful change when one doesn’t want so many really sweet desserts. I used a small scoop to make these cookies and they were perfectly round and are all the same size. They are a nice chewy cookie. At Christmas I plan to sprinkle some with chopped nuts, some with sprinkles and some with a couple of shelled sunflower seeds. SUNFLOWER/RAISIN COOKIES - 6 dozen cookies 1 cup soft margarine or butter 1 ½ cups sugar 3 eggs 1 teaspoon vanilla 1 ½ cups unbleached flour (or use half or all whole grain flour) ½ teaspoon salt 1 teaspoon baking soda 1 teaspoon baking powder 2 ½ cups oatmeal 2 cups Rice Krispies ½ cup coconut 1 ½ cups raisins (or 1 cup chocolate chips and ½ cup raisins) 1 1/2 cups sunflower seeds Knead all of the ingredients together, adding and kneading in the raisins and sunflower seeds last. Place small balls of dough on a greased cookie sheet. Press each slightly. Bake at 350 º F for 12 minutes. Remove from oven and pan and allow to cool on a board. If you are using the following apple dessert at Christmas time, it can be spooned into parfait dishes and topped with a small spoon of whipped cream or other whipped topping. Add a piece of cherry if you like! SUNFLOWER/OAT APPLE CRISP – one 9 by 12 inch pan 6 cups apple pie filling Spread in a greased 9 by 12 inch baking pan. 1 ½ cups rolled oats ½ cup unbleached or whole grain flour ½ cup brown sugar ¾ cup raw sunflower seeds, crushed in a coffee mill 1 teaspoon cinnamon Pinch of salt ½ cup butter, melted Combine all ingredients except butter. Melt butter, pour over dry ingredients and toss with a fork. Spread over apple and bake 350 º F for 45 minutes. NUT SLICE For those who are allergic to nuts, use all sunflower seeds and you will enjoy it too. This recipe is not as sweet as candy and you can choose a healthier choice of nuts. Of course sunflower seeds & almonds are really nutritious, but so are peanuts. Your guests will appreciate this less sweet dainty that holds together so well! ¾ cup corn syrup 1 cup chocolate chips ¾ cup peanut butter 1 ½ cups peanuts (or nuts of your choice) 2 cups raw sunflower seeds Melt the syrup, chips and peanut butter. Stir well. Add the nuts and sunflower seeds. Press into a buttered 8 inch square pan. Cut into bite size square. Store in an airtight container. STRAWBERRIES They contain phenols which are antioxidants. . . and very good for you! Strawberries can be eaten just as they are, but during the holiday season use strawberries in fillings, toppings or salads and get those antioxidants so helpful to protecting us from disease and sickness. STRAWBERRY SOUFFLE – serves 4 Serve as soon as the soufflé is done with the strawberry topping. STRAWBERRY TOPPING 2 cups frozen strawberry (drained) Mix drained juice with 1 tablespoon cornstarch. Heat until thickened. Add the strawberries back into the sauce. Set aside. 2 tablespoons butter Put butter into 9 inch pie plate. Place in oven to melt. Spread around the whole pan. Beat together: 3 eggs 1½ cups milk Add in and beat until smooth: ¾ cup flour 1/4 cup sugar ¼ teaspoon salt ¼ teaspoon vanilla Pour into pie plate. Bake until the edges are golden brown and it is set. (about 25 minutes) Cut into 4. Serve topped with berries and yogurt or whipping cream. * Yogurt that contains lactobacillus acidophilus is a healthy choice. Serve your guests a fancy parfait dish of yogurt topped with a few berries or fruit filling. BLUEBERRIES We hear so much about the benefits of blueberries, so here again, keep them on hand to eat as a fruit or in sauces and desserts. Blueberry sauce is wonderful on waffles or pancakes. If you have guests for breakfast or brunch, the waffles can be baked ahead, frozen and then thawed and reheated in the waffle iron for 25 seconds each, baking as you enjoy them. No fuss and next to no work! This sauce is great on ice cream as a sundae. BLUEBERRY SAUCE 1 cup blueberries 1 cup water 2 tablespoons lemon juice 2 tablespoons cornstarch 2 cups blueberries 3 tablespoons honey, maple syrup or sugar Blend the 1 cup blueberries with the water, lemon and honey. Stir in cornstarch. Heat until thickened. Stir in the 2 cups blueberries. Chill. SEASONING MIX The following mix can be made ahead of time and used in the coming months sprinkled on scrambled eggs, casseroles, pizza, Denver sandwich or other dishes. Use it in the Omelet recipe to follow as well. This mix is great to have on hand. It’s quick & easy to make and use! 3 tablespoons dried chives 1 tablespoon onion powder 1 tablespoon dried basil 1 ½ teaspoons dried oregano ¼ teaspoon pepper ¼ teaspoon salt ¼ teaspoon cayenne pepper Combine all of these in a bowl and mix until well blended. Store in a glass spice bottle. Your guests may have come for a few days and it is nice to serve something different at breakfast. This recipe makes them think you have gone out of your way! VEGGIE OMELETTE The veggies, eggs, tomato and cheese are all healthy choices. When serving guests this Christmas, chop up a variety of veggies the night before and everyone can choose what they would want as their omelet filling. This recipe serves one adult or two small children, so you can try it for yourself first and then you will know how many batches to make for your guests. 2 eggs 2 teaspoons water 2 ½ teaspoons above seasoning mix ¼ cup of your choice of any filling: chopped tomato, zucchini, mushrooms, peppers, asparagus, onion greens, ham or ? ¼ cup shredded mozzarella cheese. Beat together in a bowl. Stir in the seasoning mix. Heat a non-stick skillet on medium heat. Add a few drops of olive oil and spread. Add egg mixture, tilting skillet to allow all portions to cook. When almost set and still moist, sprinkle on your choice of filling ingredients to one half. Fold other side over the filling. Cook until cheese is melted. Serve. ALLERGIES TO GRAINS At the Farm Women’s Conference I met a number of ladies who had allergies to grains. It reminded me of a lady I baked for 15 years ago. Because she was celiac, I baked with buckwheat, chickpea, almond and soy flour. After a number of years, she developed an allergic reaction to soy. I wondered if it was now soy overload, or too much soy in her diet. Then I thought of the push to eat whole grain flours over the past many years. Is that why there are so many people who have problems digesting these grain flours? I was told that it is the phytic acid in the bran of all grains and even pulses that give us this problem. I now soak most of the whole grain flours in some lemon juice, buttermilk vinegar or whey to break down this phytic acid. We have always soaked the dried beans for that same purpose. I am finding that we have no problems now digesting the foods made with these seeds. I have friends and cookbook customers who are celiac and others who have problems with certain seeds, so I am always trying to put together new recipes. The following is the latest one. I hope it will be something some of you can enjoy as it is often hard to eliminate flours completely. NO FLOUR/NO DAIRY CHEESE CAKE When someone in the family or a guest you are inviting is celiac and can’t have flour or they are allergic to dairy products, you may want to give them a different option. Last week I worked on this recipe and we really enjoyed it with a strawberry topping. Next time I want to serve it with lemon pie filling on top. The cake is so much like a cheese cake in consistency and very tasty too. I used a can of chick peas this time, but next time I will definitely cook up some dried chickpeas as I measured how many cups were in one can. 19 ounce can of chickpeas, drained and rinsed* Juice and finely grated rind of 1 lemon 4 eggs ¾ cup sugar ¾ teaspoon baking powder 1 tablespoon icing sugar In a blender, process the chickpeas with 2 tablespoons of the lemon juice and rind plus one of the eggs. Add the remaining eggs, sugar and baking powder and again process until smooth. Pour into a buttered 9 inch spring form pan. Bake at 350º F for 45 minutes or until a toothpick inserted comes out clean. Cool 15 minutes and remove the sides. Drizzle cake with the remaining lemon juice and sprinkle with icing sugar. * One can of chickpeas this size = 2 cups of cooked, drained and rinsed chickpeas TOPPINGS With the many kinds of toppings this cake can be turned into a variety of desserts. FRUIT DRIZZLE Drizzle over any fruit, chocolate or lemon sauce on the cake before serving. Thaw and puree a small package of berries, straining out seeds if you like and it is ready to drizzle over. Or drizzle over chocolate or lemon sauce. CHOCOLATE GLAZE Heat together: ½ cup semi-sweet chocolate chips 1 tablespoon butter 2 tablespoons milk. Stir until smooth. Add ½ cup icing sugar. Spread over cake and chill. FRUIT FILLING Open up a can of cherry, lemon, apple or other pie filling and spread over the cooled cake. HOMEMADE LEMON PIE FILLING 2 cups boiling water 6 tablespoons cornstarch ½ cup sugar ¼ teaspoon salt ½ cup lemon juice 2 eggs Mix the dry ingredients together. Stir in the lemon juice and beat in the eggs. Add boiling water, stirring. Cook until thickened. Spread over the cake once it is cooled. WHIPPED TOPPING Top the sauce with a dollop of whipped topping or spread the filling with a layer of topping. Whatever way you serve it, your guests will enjoy a wonderful dessert! HINTS! * Whole watermelons stored at room temperature contain 40% more lycopene and up to 140% more beta-carotene than those refrigerated. * Do not microwave broccoli – It loses 75% - 90% of its nutrients. Rather steam them. * Have almonds around in a container on the counter or table. Enjoy a handful or about 24 everyday. You will benefit from their many nutrients and lots of fibre. * Baked Potatoes are loaded with potassium. A medium size baked potato with skin has 1000 mg of potassium. Fight high blood pressure by eating a baked potato. * Eat ground raw flax for your blood pressure, your heart, your immune system etc. * This Christmas serve healthy avocados in wraps, salads or sprinkled with lemon juice Dear Friends, This week I scrubbed the last of the parsnips. I cooked, cooled and then blended them (peel & all) by adding some of the liquid and some water. This is all frozen now ready to thaw and add to gravies, sauces, roll-ups as I mentioned last month and in soups. I cooked up the last of the beets as well, pureed them and froze this in measured containers. This will be ready to thaw and use when baking the Beet Chocolate Cake I shared in the October newsletter. The color and the moistness of this cake is really so nice that I know we will make that cake often It is worth mentioning once again that the ½ lemon squeezed each morning and served in a glass of water is still working for Melvin’s acid reflux. He has had no pain since before the flood in April I continue to buy lemons every week as he is so relieved that he doesn’t have to take any pills. The page is now full so it is time to quit. Take time to enjoy the preparations you will make this Christmas. Involve your family as much as possible .I remember the fun we had baking and decorating with mom. Remember the true meaning of Christmas and the gift that was brought to each of us when Christ was born. It is His birthday so we should remember to take time to make this season special for the less fortunate, the shut ins and the lonely. Our hearts will be warmed and blessed as we bring joy to others. Wishing you a very Blessed Christmas! Winnie (Elaine) Winnie is always looking for ways to provide inexpensive, nutritious meals for her family. Once they pass the test and are enjoyed by her family and friends, she is ready and eager to pass them on to others. Winnie wants to see others enjoy the same success that she does. Her ideas, hints and recipes are all found in the cookbooks & eBooks she has published over the past number of years. Now as well, on her website, you can subscribe to her FREE monthly newsletters that are filled with inexpensive, nutritious recipes, ideas and hints. As you read these newsletters, watch for SPECIAL PRICES on a variety of her cookbooks. To view Winnie’s cookbooks, go to: http://www.winnieswinningways.ca/ Much of Winnie’s website focuses on physical and financial needs, but she is well aware that her life would be nothing without the spiritual. Just as we need food to keep our bodies and minds healthy, we need spiritual food to keep our souls healthy! The following website is one of her favorite and Elaine Froese is a special friend who has so much wisdom to share. FOOD FOR OUR SOUL! Elaine Froese is a certified coach who wants people to live intentional lives, and have courageous conversations with purpose! Read her columns on her website or feel free to call her on her toll-free number for encouragement. Elaine Froese Speaker Author Coach http://www.elainefroese.com firstname.lastname@example.org 1-866-848-8311 toll free Boissevain, Manitoba R0K 0E0 author of Planting the Seed of Hope... encouragement for families.