The Whole Food Kitchen Series Presents
Damn Sick of Smoothies
Cook Book Paula Youmell, RN, Holistic Healer www.PaulaYoumellRN.com
Copyright by Paula Youmell, RN and Hands On Health Holistic Healing, 2014. All rights reserved. Parts of this information may have been previously published at www.PaulaYoumellRN.com. I will provide links to my full length blog articles within the text of this eBook. This provides bonus learning opportunity! This book is for information purposes only. As always, I invite you to take this information and use it however you see fit on your journey to truth, health, and healing. Any advice or suggestions in this book should be used with wisdom, common sense, and responsibility. This book is not intended to treat or diagnose any health condition. This information is not to be construed as nutritional or medical advice. Please seek professional help regarding health conditions. The author is not responsible for misuse of the ideas presented in this book. Information was written and shared with love for your continual growth as a human being of mind, body, and spirit. Using the recipes in this book is an act of self-responsibility. The results are your responsibility as well. Please see my self-responsibility page. Blessings to you on your healing journey.
Welcome! Thank you for picking up this eBook and reading about whole food choices for breakfast; whole foods in more than one way! Now is the time that people around the world desire natural information and resources to take our health into our own hands. My book: Hands On Health: Taking Your Vibrant, Whole Health Back Into Your Healing Hands is an amazing resource available to guide you in taking back your health through:  
Whole Food Nutrition and Whole Health Lifestyle Choices to heal your mind, body, and soul.
A more in-depth mind and spirit guide book is in the publishing works to support people who find emotional and spiritual challenges and blockages in the process of creating physical changes in their lives. I am working on health and healing online programs as well. So stay tuned for more information coming soon! For now, I hope this book inspires you to start loving and nurturing your body every day with a slow, peaceful, whole food breakfast (lunch and dinner too)! Gratitude & Blessings, Paula
Other Titles by Paula M. Youmell If The Student Is Ready, This Book Will Heal Mind, Body, & Soul!
The Book, Hands On Health, seeks to entice you to eat healthier; move your body more frequently; get outside into the natural world we are inherently a part of; sleep better; and take good, wholesome, natural care of your body, mind, and soul.
Coming Soon
I wrote Coffee & Donuts to be an inspirational guide, your trailhead to healing mind and spirit. We all need positive thoughts that keep us moving towards our higher selves, our evolved souls. I offer this book to you for that purpose. When we first heal the way we think and feel in mind, heart, and soul; we can then heal the physical body. I offer this book as a means for making the changes suggested in Hands On Health easier to incorporate into your divine life.
Paula’s Intro This eBook comes from a space of deep humor and love. I often joke about the bizarre habit our culture has embraced: pureed food, a food consistency that was always reserved for those persons no longer able to chew their food. How did the smoothie end up the hallmark, the Holy Grail, of healthy eating? I confess, I like and want solid food. I appreciate a plate with colorful food in front of me: the smell, the textures, and the blend of colors and flavors that wait to please my palate. I like to use a fork to bring food to my mouth in anticipation of the long and tasty chew process. I will also confess, if I am no longer able to chew my own food, I hope my kids are standing by with a Vita-Mix blender and lots of yummy, fresh, organic, whole foods ready to puree into a drinkable consistency for dear ‘ole Mom! But please, Jake and Eli, hold the kale!
Believe nothing, no matter where you read it or who said it, not even if I have said it, unless it agrees with your own reason and your own common sense.
Buddha www.PaulaYoumellRN.com
The Breakfast Solution I was very excited when the “slow food” movement began back in the ‘80’s. I had this vision that the return to family meals would be the result of this wisdom sweeping the planet. I have been humbled by the fact that meals have become even more of a whirlwind experience and fewer and fewer families have even one meal together each day.
The Slow Food Movement:
Click to go to the Slow Food Website
Slow Food: The History of an Idea Slow Food was started by Carlo Petrini and a group of activists in the 1980s with the initial aim to defend regional traditions, good food, gastronomic pleasure and a slow pace of life. In over two decades of history, the movement has evolved to embrace a comprehensive approach to food that recognizes the strong connections between plate, planet, people, politics and culture. Today Slow Food represents a global movement involving thousands of projects and millions of people in over 160 countries. 1986 Slow Food is created in Italy after a demonstration on the intended site of a McDonald’s at the Spanish Steps in Rome. Copied from: http://www.slowfood.com/international/7/history
I see the smoothie as a result of people’s chaotic lives. I do realize that the birth of the smoothie, smoothie generation(s), and the smoothie health fad is more multi-dimensional than this one thought of mine. There is the mindset of throwing all these healthy, whole foods into a high tech blender and allowing that blender to chew the foods for us delivering a super, highnutrition meal. I can see the glamour and draw of this. I also see that smoothies have become a convenient way to get good food into our hands so we can run out the door (to work, our next activity, a meeting or two, etc.) and carry good food with us. I like the Slow Food philosophy of eating, but more on that later. Here are my nit-picky issues with smoothies: 1. People gulp down their breakfast (or whatever meal the smoothie is replacing) with little regard for chewing. Chewing is essential for digestion, gut health, gut microbe health, and your whole body health. Keep reading for more information on chewing a bit later on in this eBook. 2. Superfoods tossed into the blender: where are these superfoods coming from? Acai berries are native to Trinidad and northern South America. Goji berries are from Tibet. Quinoa comes from the Andes Mountains. These superfoods are now being grown through commercial cultivation to keep up with the global superfood demand. Kale, another global superfood star, is now being unsustainably cultivated all over the world
to keep up with consumer demand. I have to tell you, it is not being grown well, just grown fast to get more to market now! My question is this: Are people in Tibet having wild, North American blueberries flown in so that everyone in Tibet can enjoy this power house of nutrition on a daily basis? This leads me to my next point… 3. The best superfoods for our bodies are those that are grown locally and organically under our local climate’s conditions. These superfoods are at the farmer down the roads place, close to home, and save on petro chemicals that would otherwise be used to fly foods all over the globe. This is sustainable superfood eating. I will never tell you to not enjoy bananas, pineapples, or coconuts on occasion; we have gone too far from “home grown food” to return to 100% local. However, having a conscious awareness of where our food comes from and how it finally reaches our plates (or blenders) can do much for the sustainability of our planet. Make local and seasonal food choices as often as possible. 4. Stress: eating food on the run: smoothie in hand and out the door we go is detrimental to gut, nervous system, immune system, really, your entire being’s health. Aaaah, relax, slow down, sit down and eat. Chew while you are at it! 5. Protein powders: somehow protein powders, of all makes and models, accompany this smoothie revolution. My favorite protein powder is this: zero, zip, nada, zilch, none of them! In my eyes, they are very processed, refined, manufactured products... not food. When food is in its whole state, it is a nourishing, cell building gift to your body. Processed products by any name: rice protein powder, soy protein powder, whey protein powder, pea protein powder, hemp protein powder (get the idea here?), well... not so nourishing. My thoughts, and I know I go against the grain, take it for what it is worth. To make your own protein boosting “powder” from real foods read here: http://www.paulayoumellrn.com/blog/2014/10/20/the-protein-powder-i-would-makeand-use?rq=protein%20powder 6. Almond and other non-dairy milks: this is a huge and profitable industry and I seriously question the quality and nutrition in this plethora of non-milk milks. I recently read that commercial almond milk has but 4 almonds per cup of milk. That is just plain crazy. Nut and seed milks I have made from scratch were at the ratio of ¼ cup of nuts or seeds to 1 cup of pure water. Now that is serious nutrition in a cup of nut milk.
Commercial nut and seed milks also strain the liquid. In this straining process you lose nutrition and fiber. Making your own, you can skip the filter part, and just shake well before pouring. Shaking well mixes the sediments back in. If dairy is not your thing (and that is a fine choice to make if the choice works for you) try making your own nut and seed milks. When you make your own food, you can choose all of the ingredients and ensure those ingredients are whole foods and organically grown. I will include a recipe for nut and seed milks in the recipe section. Let’s bring back the art of cooking a sit down, relax and enjoy breakfast! A Slow Breakfast Revolution!
Chewing The gift of life to your gut bugs and body cells!
Eating begins with the simple act of chewing. Chewing food well breaks food pieces into liquid consistency. The act of chewing leads to smoother digestion by initiating the release of digestive enzymes that further breaks down food. Better digestion means greater absorption and assimilation of nutrients. The better chewed your food, the better your body can absorb and use the food’s nutrition. This means healthier, better nourished body cells. The chewing action sends messages between the mouth, brain, and stomach alerting your digestive tract that food is coming. This chewing action helps to jump start the whole digestive tract for smoother functioning by getting your digestive juices rolling! Have you ever chewed a piece of gum only to find your stomach churning and growling within 20 minutes? The act of chewing gum tells your tummy that something is coming. In the case of chewing gum, nothing is actually headed down to the stomach. You have started the digestive process but not given your digestive tract actual food to break down. Carbohydrate digestion begins in the mouth with chewing. Chewing converts whole grains, fruits and veggies, and other complex carbohydrates into satisfying sugars. Whole foods must be mixed with saliva and chewed, until they become liquid, to release their full nutritional value. In addition, when complex carbohydrates are chewed well, the food’s full sweet profile is released. This, in of itself, helps to naturally satisfy the “sweet tooth” and helps to end sugar cravings. Better carbohydrate digestion, from efficient chewing, helps stop that bloated feeling after a meal. Bloat can be carbohydrates that are not digesting well because of the inadequate chewing and the resultant lack of mixing with salivary enzymes. You literally stop digestion in its tracts from poor chewing habits, forcing the stomach and small intestine to work harder than nature intended. Chewing breaks apart proteins and fats making the oils, proteins, vitamins, minerals, and all food’s nutrients available for maximum absorption. Digestion becomes so efficient when you chew your food thoroughly; your body will begin to feel wonderfully light. Chewing food well takes your mouth and senses through the whole range of flavors in foods. This mindfulness practice, while eating, ensures that your senses experience sweet, salty, bitter, pungent, sour, astringent, and spicy. By chewing and experiencing these tastes, your body is satisfied with less food. No cravings later! (When your blender chews the food for you, you miss this taste sensation experience.)
Try this experiment: Eat a carrot. Chew it poorly (or what is normal chewing for you), leaving good size chunks in your mouth and swallow them. Aim for the size of sunflower or pumpkin seed chunks and swallow. What do you think you will find in your solid waste? You've got it, those very same chunks of carrots, virtually unchanged. Chew another piece, slowly and taking your time, until the piece of carrot resembles smooth pudding in your mouth. No chunks will be found in your solid waste and your body will be able to absorb all the nutrients from the carrot. Chunks in your solid waste are food wasted; no nutrients can be pulled from the interior of solid chunks of food. Your digestive tract only pulls what it can from the surface area of these food chunks. When food is like “pudding” when swallowed, the food’s surface area is immense and totally available for the digestion and absorption of nutrients. “Drink your solids, chew your liquids.” An intelligent saying Dr. John Christopher, Naturopath, repeated over and over. When the solid food put in the mouth is swallowed in liquid form from chewing, your body can absorb all the nutrients in that food. This ensures healthy cell regeneration and deposits into your nutritional banks (not withdrawals and degenerative cells). This is a foundational practice for good nutrition and whole health. We will learn more about this in week 1 of The Whole Food Healer Academy. When you consume liquids, chew them thoroughly. You will do a fine job mixing your salivary enzymes with all food that passes slowly through your mouth. Bottom Line: The food you chew should be the consistency of a smoothie before you swallow. How to Chew Properly
To get into the habit of chewing correctly, try counting the chews in each bite. It helps if you put your fork down between bites. Chew every mouthful of food at least 30 times each, until the food becomes liquid. 50 times if it is a really solid food (raw carrot). Chewing prepares the digestive organs telling them food is coming. Better digestion is the result as the organs get prepped to release the necessary digestive enzymes. Chewing breaks down food and makes it easier on the stomach and small intestine to digest. Saliva assists in the digestion of carbohydrates, makes the food more alkaline, and creates less gas.
If under pressure at meals: take deep breaths, chew, and let the simple act of chewing relax you. Taking the time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal. Taking the time to chew will increase cellular health as the nutrients are made more available to your body cells! Slowing down and taking the time to chew is actually a stress reduction exercise. It is a mindfulness exercise around your food. The Yoga of eating!
Good Meal Prep and Eating Suggestions for Slowing Down Self
Wash up. Create quiet spaces and peace for eating, turn off the “screens.” Use candle light to create peace and relaxation. Sit up with good posture. Say a prayer thanking the local farmers for their hard work, the earth that grew your food, your higher power, whoever cooked your meal (include self here), and your family and friends who dine with you. The simple act of gratitude slows and calms the body, mind, and soul. Put your utensil down when chewing. Relax, breathe, and experience the textures and flavors. Eat in a relaxed setting: not the car, your desk at work, standing at the kitchen counter, or while on the run. Say thanks after you eat as well. Create post meal conversation instead of bolting to the “next” activity. Go for a walk, sit on the porch just listening… create a post meal relaxation experience that is meaningful to you.
Enjoy every meal for the gift of life that it truly is.
Sacred Eating: Meal Time As A Spiritual Time
In Eastern Indian culture, eating is a spiritual experience. Truly, living is a spiritual experience and they recognize this. Native Americans always gave thanks to all the spirits of the food they ate, be it plant or animal based food. Eating was always viewed as sacred in our culture. People were grateful to the earth and all beings involved in providing the food that graced our tables. In comes modern living and people with way too busy lives who have learned to gobble food while on the run. Smoothies to chug while racing about the house getting tasks accomplished, omelets being eaten in the car with disastrous results. Yes, I had one lady tell me a funny "omelet in the car story" and how she reserves omelets for weekend breakfasts now! I have had equally disastrous results with grated beet salad in the car. Not a good idea; beets stain. Far too many drive through eateries dot our landscapes making eating a mindless commodity. We have lost the art of mindfulness around that which feeds our each and every body cell, not to mention our minds and souls. When I was a kid (Oh no, groan... here come the stories of "barefoot to school, uphill both ways!"), I had an internal time clock. I just knew I had to be home at 5 PM for family dinner time. No watch or cell phone in my pocket to remind me; we were just very aware, on an unconscious level that we needed to scramble home at 4:55 PM. I am not certain of the consequences of a missed dinner. I never stepped over that line. Family dinner time, eating the evening meal together, was a sacred family time. Take a moment and think about how you can slow down your daily life to incorporate peace around meals; meals where you actually sit at the table instead of finding yourself running out the door, food in hand, to eat in your car on your way to work or some evening activity. Sit and be still. Sit at the table with loved ones (pets count here!) and experience the colors, flavors, and textures of your food. When we take the time to give thanks for all it took to bring
this food to our plate and relax and chew it slowly and thoroughly, we perform an amazing healing service to body, mind, and soul. And, a bonus here, every extra chew means more flavor burst in our mouths, more food broken down for ease of digestion and absorption to feed every one of our beautiful body's cells... does all this not seem worthy of our time and attention? When we express and experience gratitude for the food on our plates and gratitude to all who made the meal possible, a ripple of healing effects roll through our body. This literally creates healthier body cells, a healthier you through better digestion and absorption of nutrients, better sleep quality as your body is less stressed, and a better quality of life. On a bigger level, your peace sends a healing ripple of positive energy out into the world. Eating peaceful meals has a powerful global effect! Can you think of one small step you can take today to make meal time a more leisurely and sacred time in your daily life? As you contemplate change, remember that no one is perfect. I was standing at the kitchen counter, eating a "quick" snack when the thoughts for this post raced through my head. There I stood, eating and scribbling notes to catch their essence before those notes became lost in the recesses of my mind and the rest of my day's activities. Bottom line: Eating is a spiritual experience: we are spiritual beings in a physical body; all of our experiences are spiritual, divine. When we treat food preparation and eating from this space, we better care for our bodies. Choosing whole foods to nourish ourselves, right down to each and every physical body cell, is a choice we can make from a space of wellness and deep nourishment of our body, mind, and spirit. When we approach all life choices in this manner, making choices for wellness seems like the only way to go! You owe it to yourself: slow down, relax, and enjoy your food. Discover eating again for the sacred experience it truly is.
Native American Gratitude Prayer We thank Great Spirit for the resources that made this food possible; we thank the Earth Mother for producing it, and we thank all those who labored to bring it to us. May the wholesomeness of the food before us, bring out the wholeness of the Spirit within us.
The Whole Food, Whole Health Revolution Making and eating smoothies is a product of the whole food movement. I remember a couple of decades ago, looking at the ads for a Vita-Mix blender and thinking: “Yes, that is what I need to get that nutrition into my cells!” Little did I know and would learn over the years, chewing is a fine way to get the same results. This began my fascination for having a Vita-Mix of my very own. I could not wait for the day I could afford one. I was a Health Education student at SUNY Cortland, working as an RN, and living paycheck to paycheck. I knew a $500 blender was not in the creative financing for me. It is 25 years later and I have that Vita-Mix. I love it. It is an amazing tool in the kitchen, making so much that I do with local, whole foods, easier work. Smoothie making… I confess, I do make a smoothie on occasion and the Vita-mix does an awesome job of whipping one up. But, that smoothie is part of a “sit down with my kids and enjoy the meal” experience. I rarely allow a smoothie to race out the door with one of us. I do constantly remind my kids (and myself) to chew, chew, chew that smoothie! Cooking is an act of love (one can certainly make smoothies with love too!). Acquiring good food and preparing it for self and loved ones is the ultimate healing act around food. When we gather and prepare food, our life force energy infuses that food. When we cook with love, we feed our families with love infused food. Keep this in mind the next time you are stressed and frustrated in the kitchen. Sit down, take 10 slow and deep breaths, and open your heart with gratitude for the food you are about to prepare. You will move forward in a happier mood, infusing that mood into your food. Cooking and eating are an act of mindfulness. Think of it as yoga for the digestive tract. When we put mindful, loving attention into every step of our food gathering and preparation, we gently prepare the digestive tract for the food to come. We are calming ourselves in the kitchen and a calm digestive tract functions more efficiently: digesting food and assimilating it so your body cells can use the nutrients. When we view our actions around food (and our every life experience) as a spiritual experience, our health and healing flows with grace.
So back to that whole food movement… Whole foods are what we are learning about in this Whole Food Healer Academy. Whole foods and whole health choices are the tools of a natural lifestyle, a holistic lifestyle, that promote health and healing in every action.
The Reasons We Need and Are in A Whole Food – Whole Health Revolution 1. In 1900, the top three causes of death in the United States were pneumonia/influenza, tuberculosis, and diarrhea/enteritis. Communicable diseases accounted for about 60 percent of all deaths. 2. Since the 1940s, the majority of deaths in the United States have resulted from heart disease, cancer, and other lifestyle induced diseases. By the late 1990s, degenerative diseases accounted for more than 60 percent of all deaths. http://en.wikipedia.org/wiki/Lifestyle_disease 3. More than one-third (34.9% or 78.6 million) of U.S. adults are obese. 4. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. 5. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight. http://www.cdc.gov/obesity/data/adult.html 6. Approximately 17% (or 12.7 million) of children and adolescents aged 2—19 years had obesity. http://www.cdc.gov/obesity/data/childhood.html
The health of our population has declined rapidly in regards to lifestyle related diseases. These degenerative diseases are preventable by making whole health lifestyle choices. We are about to embark on this healing journey in the Whole Food Healer Academy. I am excited you have joined me on this journey to learn about foods and your inherent ability to heal. For every person who improves their health, there is a ripple healing effect out into the world. A healthier world is a better world for all of us! Blessing of health and healing to you.
Now, let us move on to some fun, simple, and yummy recipes to actually sit down and enjoy with a fork in hand. Read on, go shopping, and get eating food from a plate!
Recipes to Chew On
Blueberry Omelet
Beets, Kale, Eggs, & Cheese Delight
Root Veggie Eggs Delight
Whole Grain Crepes
Whole Grain Pancakes
Oatmeal (any whole grain) with a Kick
Rommegrot
Coffee Cake to Feed Your Cellular Health
Yogurt Ice Cream and Breakfast parfait
Nut Butter Balls and Fruit
Fried Eggs, Blueberries, Coconut, & Feta
Nut & seed milks
Egg Nog
Honey Banana Milk
Shrek
Cherry Pancakes (AKA beet pancakes!)
Veggie Milk Shake
Carrot Cake & Coffee (Yes, for breakfast!)
Squash, Chicken Chunks, Eggs, & Green Onion Cheddar
Fried Potatoes, Ham, & Green Onion Cheddar (throw in an egg is you are really hungry, onion and make a western)
Squash and Kale Concoction
Homemade granola
Pancakes
Let’s Get Cooking Simple & Easy Food You don’t have time for cooking breakfast during the work week? As a holistic health coach, I would help you look at your life to see how you could make this happen:
Earlier bedtime so you can have an earlier wake time, and an extra 20 minutes or so to make and enjoy a plate of food. Delegate some AM chores with a hot breakfast as the benefit for all chore participants. Prep what you can the night before so cooking / prep time is less time in the AM These are just a few suggestions. We all know our lives and lifestyle best and truly are our own best coaches for making healing changes. If a sit down weekday breakfast is not an option but maybe something to work towards; use these recipes on weekends or your scheduled days off from work. Create a peaceful routine around breakfast and every meal time. Peaceful cooking and eating is good for digestion, the digestive tract, your nervous and immune systems, your body, and life in general.
Recipe Hints: For all intents and purposes, assume I mean organic ingredients and if the ingredient comes from an animal assume I mean from animals naturally raised (grass fed, pasture raised, living outside for real – not just labeled as such for marketing purposes).
Blueberry Omelet
This is fairly simple:
Make an omelet in the manner you normally would.
Melt the cheese, some yummy organic cheddar cheese, on ½ the omelet.
When eggs are cooked and cheese is melted…
Turn off heat to pan.
Place a handful of fresh blueberries onto the cheese side.
Fold omelet.
Slide onto your plate and enjoy each and every well chewed bite.
Beets, Kale, Eggs, & Cheese Delight
I start with thin slices of my favorite root veggies, beets. I slice them to about 1 and ½ quarter’s thickness.
Sauté them in butter for 2-3 minutes on one side.
Flip the beets over and immediately pile shredded kale on top. Immediately add two eggs and hold them in place, on the kale, until they are "glued" in place. I like my eggs to be soft cooked and unbroken.
Add a few slices of real, cheddar cheese, cover the pan, and let cook for 3-4 minutes on low heat. I set the timer for 3 minutes so the yolks do not hard cook. And... Voila! Breakfast (lunch or dinner) is finished!
Variations on this yummy meal:
Use any root veggie slices on the bottom of the pile: carrots, potatoes, celeriac, turnip, rutabaga, parsnip, burdock root, etc. Result: Root Veggie Eggs Delight! Try slices of raw squash under it all. Use raw apple slices under the pile. Skip the kale and just use beet slices and feta cheese instead of the cheddar. Beets and feta were meant to be together as a culinary delight.
Moving on to whole grain crepes and pancakes… but, first a few pointers. Whatever batter type food you are making: Cookies Cakes Cupcakes Muffins Pancakes Crepes they all have the same basic ingredients: Eggs Milk Butter or oil (I prefer butter for everything) Sugar Whole grain flours Vanilla Cinnamon Baking soda and/or baking powder Perhaps some cocoa powder depending on what you are making What varies is the consistency you want to create for the basic food you are making. Crepes are the most liquid batter and cookies are the thickest batter, dough. When making the batter, add the whole grain flours last. Then allow the batter to sit aside for 5-10 minutes. Whole grain flours will soak up the liquid and be a thicker consistency after this wait period. It is best to add less flour and let the batter sit and then add more flour if needed than it is to add too much flour to begin with. Too much whole grain flour and the batter is too thick for the product you are creating. When substituting whole grain flours for typical refined flours (all purpose, bleached, unbleached, cake, bread, etc. flours) the ratio is ¾ cup whole grain flour for every 1 cup of refined flour the recipe calls for.
Fruit Filled Whole Grain Crepes Crepes are a basic pancake batter that is thinner in consistency and does not have baking soda or baking powder. This is a batter that I concoct in the pinch of this, pinch of that manner. This is easy to do because crepes and pancakes are made with just a few ingredients and the ingredients are easily adjusted for batter consistency and the number of people you are cooking for. Generally speaking, I use 1 egg, ½ cup milk, and 1 tbsp. of butter per person I am feeding. Making for my 2 boys: 2 eggs 1 cup milk 2 tbsp. butter ¼ cup oat flour ¼ cup corn meal ¼ cup dark buckwheat flour ½ to ¾ tsp. cinnamon
Beat eggs, mix in milk and melted butter Blend in flours Allow to sit for 5-10 minutes
Coat a small fry pan with butter, real lard, or your oil/fat of preference on a medium low heat. Pour in batter and allow the crepe to cook 2-3 minutes on one side and then flip cooking 2-3 minutes on the other side. If the crepe is still a runny batter consistency, it is not ready to flip (flipping will just make a mess!). I keep the oven on 170F and put each crepe in on a plate until I have them all cooked. This batter makes 6 crepes in my 5 ½ inch cast iron pan (displayed in the beet and kale recipe above). When finished cooking, I roll berries into each one and place them side by side on a plate, 3 on each plate. Drizzle with maple syrup, sprinkle with cinnamon, and add a dollop or two of whipped cream (from pasture raised, grass eating cows). Serve and make people happy! Make you happy!
Whole Grain Pancakes
I made these pancakes, this AM, December 10 th. My intention was to make crepes as a snow day from school celebratory brunch feast. I did not follow my own advice. I looked at the batter, thought it was too runny, and added more flour before allowing the batter to sit and soak. My kids ended up with pancakes, not crepes. Now one would not think this a huge issue but, as it goes, my kids prefer crepes. Seriously boys, it’s all the same batter. For the record, the maple syrup was very warm from sitting in the 170 F oven with the pancakes as I made them. Warm maple syrup is very runny making it appear to be a flood of sugary delight on the plate (part of this is blueberry juice, see below). I tell you this as I am one to recommend seriously lowering sugar amounts called for in recipes and using sugary foods in serious moderation (make them whole too… but we will get into that when we talk whole foods in this healing course you have embarked upon). The pancake batter is the same recipe as the crepe recipe above, except I added about ¼ more of the buckwheat flour and then set batter aside for 5 minutes. At that point, I knew I had pancakes not crepes and added about ¼ tsp. each of b. powder and b. soda. Cooking time is the same. When finished, place 1 on a plate with a bit of maple syrup, top with 2nd pancake and maple syrup, top with 3rd pancake and drizzle a bit more maple syrup. The blueberries are local berries I put by in my freezer. I thawed and added berries to the top with whipped cream. The berry juice, in the thaw bowl, was also drizzled on top of the pancakes. They disappeared in about 10 minutes with only one small word about: “Hey, we thought you were making crepes!”
Oatmeal with a Kick
The above picture is actually a porridge made from purple rice and milk. The cooking process is the same. It is topped with coconut flakes and blueberries .
The kick here is I always make oatmeal with milk instead of water. This adds protein to the pot and keeps my kids feeling satisfied longer. ½ cup thick cut oats 2-3 cups of milk This is enough to feed two people, give or take. Place ingredients in a 2 quart pot to avoid the boil over issue and a mess all over the stove and pot from using a too small pot. Turn heat on medium low and bring to a simmer. I always set the timer for 4 minutes and keep a close eye to avoid boil over. When simmer is reached, I turn the stove to the lowest flame setting and allow the oatmeal to simmer gently for 20 minutes or so. Yes, I time it. When cooked add: 2 tbsp. maple syrup 1 tsp. pure vanilla 1 tsp. cinnamon Apple chopped into small bite sized pieces. Ladle into two bowls and make two people happy!
Danish Breakfast Pudding, AKA Rommegrot
I cut this recipe in 1/4 as the original recipe amounts seemed like a really big batch to me. My reduced recipe made the 2 dinner plates above with a little bit left over for a smaller plate. The next time I make it, I will make 1/2 of the recipe.
NORWEGIAN ROMMEGROT 1 qt. milk 1 c. half & half 1 c. butter 3/4 c. whole grain flour 1/2 c. sugar 1/4 c. butter Sugar & cinnamon Heat milk and half and half; do not scorch; set aside. In large, heavy pan, melt 1 cup butter and add flour, cook about 5 minutes, stirring constantly. Pour in milk, cook, stirring frequently until mixture bubbles and thickens. Stir in sugar. Pour 1/4 cup melted butter on top. Sprinkle with sugar and cinnamon. Serve warm. The full recipe makes 1/2 gallon. NOTE: This may be kept warm and served from a crock pot. Use low heat. Add butter, sugar, and cinnamon after mixture is put in crock pot. Rommegrot is traditionally served at Christmas.
Coffee Cake to Feed Your Cellular Health 2 eggs ½ cup butter, melted 1 ¼ cup gently, warmed milk, not hot 1 ½ tsp. b. powder 1 ½ tsp. b. soda 1/3 to ½ cup sugar (unrefined cane juice sugar, sucanat) 2 tsp. pure vanilla 1 ½ cups whole gain flour, I would use oat or spelt* flour For topping: 1 cup berries or small apple chunks 2 tsp. cinnamon ¼ cup sucanat sugar
Beat eggs with butter In separate bowl, perhaps the pot you warmed the milk in, add b. soda & powder to warm milk and set aside so it can froth and foam Mix in sugar and vanilla Blend in flour Add milk to batter and mix well Set batter aside for 5-10 minutes to allow the whole grain flour to soak up the liquid Pour into butter 8 x 8 cake pan Sprinkle fruit on top, if using strawberries chop them up first, fruit will sink in a bit Mix cinnamon and sugar together and sprinkle on top of fruit Bake at 350 F for 35 minutes and take a peak. If not pulling from the sides, allow to bake for 5-10 minutes more before testing center
Cakes are done when sides are pulling from the pan and a knife in center comes out clean. Serve with a bowl of plain, unsweetened yogurt, ½ cup fresh fruit, and enjoy! *If gluten sensitive, do not use spelt flour. 100% oat flour that is gluten free certified is a great choice. This “cake” can be made the day before for a quick breakfast treat or snack.
Yogurt Ice Cream
This is a breakfast parfait made with the yogurt ice cream.
I often am asked about ice cream as many people cannot resist the creamy, sweet, cool taste sensation of this treat. “What can I do to replace this treat?” I have clients who eat it every night and know they need to end this daily ice cream relationship! This is my version of something that is a creamy and yummy treat.
½ to 1 cup of whole fat, pasture raised yogurt. Buy plain yogurt as you can add
your own sweetener and avoid the highly over-sweetened, commercial varieties. 1-2 tbsp. of organic peanut butter, almond butter (some yummy nut or seed butter to add to the yogurt’s creamy texture)
½ to 1 tsp. real vanilla extract ½ tsp. to 1 tsp. raw, local honey or local maple syrup or sucanat sugar
Eat this with berries or apple chunks, peach chunks, pears… To make into the above parfait, layer in a pint canning jar: 1. extra full 1/3 cup yogurt 2. homemade granola, recipe later 3. thawed out local berries 4. sprinkle with shredded coconut 5. extra full 1/3 cup yogurt 6. repeat granola, berries 7. remaining yogurt, will be less than 1/4 cup 8. stick a long parfait or "iced tea" spoon into the jar & serve it up to a hungry loved one, self-included!
Nut Butter Balls & Fruit In a bowl mix: These are approximate amounts as you need to create a consistency that is thick and sturdy enough to roll into firm balls. The consistency will vary depending on the nut butter you use. I tend to use organic peanut butter (Arrowhead Mills brand) or almond butter. Peanut butter creates a thicker consistency and needs less
1 cup nut butter 2 tbsp. raw, local honey 1 cup organic granola (recipe included) or Grape Nut like cereal (Food for Life makes an organic, sprouted grain cereal that is similar to Grape Nuts Cinnamon and vanilla to taste
Let the batter sit for 10 minutes. Test the consistency for rolling into a ball. Balls need to be firm-ish, no squishy. If all goes well, roll your balls! If too thick, add more nut butter; too runny, add more of the cereal. Eat a few with apple slices for a different sort of breakfast or a snack. Stored nut butter balls in the refrigerator in a closed container. Options: For fun treats I have mixed organic cocoa powder into the batter or rolled them in cocoa powder. Carob powder works well if you avoid chocolate. Roll in coconut flakes or add coconut flakes to the dough. Use spices besides cinnamon, spices that appeal to you. I have used whole grain flours instead of the cereal. Try various nut butters, play with the recipe. Serve with fruit: apple slices, pear slices, banana chunks…
Fried Eggs, Blueberries, Coconut, & Feta
I love my 5 1/2 inch cast iron fry pan for individual breakfast cooking. I have a 7 inch for cooking for two and bigger pans for family size cooking.
Fry two eggs on low-ish heat for 2 minutes. Add crumbled feta to the top of eggs. Cover and cook on low for 2 more minutes. Uncover pan and turn off heat (if eggs are to your desired consistency, I like very soft yolks). Sprinkle blueberries on top. On the eggs pictured here, I used frozen blueberries I had thawed out. Sprinkle with coconut flakes. Gently slide to plate. Serve with a piece of whole grain toast slathered in pastured raised, grass-fed butter.
Nut & Seed Milks
Almond Milk Put 1 cup of raw almonds (or other raw nut/seed) into 4 cups of water in a jar or dish you can cover tightly and let sit for 24 hours. You can make nut or seed milk without soaking if you are in a rush. Stir or shake the jar on occasion. A ½ gallon canning jar works well or cut the recipe in half and make in a quart size jar. After 24-48 hours of soaking and shaking or stirring (this process softens and begins the sprouting process of the almonds), throw it all in the blender and blend it like crazy. Here is where a good blender is required. I love Vita Mix. Another good option, that is less pricey, is the Waring Pro Professional Quality Bar Blender. Many clients and students have told me they love their NutriBullet Strain through a mesh strainer and store in the refrigerator. You can add vanilla and a little local raw honey or local maple syrup for flavor and sweetening. Straining is not necessary, only strain if you desire a “smoother milk.” Nutrients and fiber are retained if you do not strain. Got sugar addictions, blood sugar / insulin issues, yeast problems, high cholesterol, and/or metabolic syndrome.... just use the vanilla! Cinnamon, cardamom, nutmeg, and ginger are yummy flavor enhancers. You can use this basic recipe and make sunflower seed milk, walnut milk, sesame seed milk, any nut or seed that works in your diet. I would avoid making peanut milk (peanuts are actually a legume, a bean).
“Egg Nog” Recipe
1 cup milk per person (nut & seed milks are good dairy substitutes, recipe above) 1 raw egg per cup of milk* Spices: cinnamon, cardamom, nutmeg, ginger ½ to 1 tsp. real vanilla per cup of milk Optional: ¼ to ½ cup of cooked squash, sweet potato, or yam per cup of milk (be brave and try cooked beet too!)
Put all ingredients in a blender and blend well. Spice to your taste, suggestions: cinnamon ¼ tsp. or more per cup of milk, nutmeg / ginger / cardamom use a generous pinch of each of these. Play with it. I also add sunflower seeds, walnuts, and/or almonds in varying small amounts. *Caution: I need to remind you to use good, naturally raised milk and eggs (chickens that are truly out on pasture and eating their natural diets) to avoid bacterial contamination from confinement animal factory farmed eggs and milk.
Please chew these liquid recipes for good nutrient absorption and overall good health!
Shrek
Pancakes
Shrek pancakes came about when my kids were young and enthralled with the Shrek movies. I saw this as an opportunity to get more veggies into their diets. I made the below pancake batter in my Vita-Mix blender adding a handful of spinach to the batter. I tried kale and collards, but they gave the pancakes too much of a cruciferous veggie taste. These pancakes were a hit and worked well for a couple of years. But alas, all good things must come to an end and my kids figured out my plot against them. Spinach pancakes were no longer acceptable!
2 eggs 1 cup milk 2 tbsp. butter ¼ cup oat flour ¼ cup corn meal ½ cup dark buckwheat flour ½ to ¾ tsp. cinnamon ½ tsp. each b. soda & b. powder 1. Beat eggs, mix in milk and melted butter 2. Blend in flours 3. Allow to sit for 5-10 minutes
Coat a small fry pan with butter, real lard, or your oil/fat of preference on a medium low heat. Pour in batter and allow the pancake to cook 2-3 minutes on one side and then flip cooking 2-3 minutes on the other side. If the pancake is still a runny batter consistency, it is not ready to flip (flipping will just make a mess!). I keep the oven on 170F and put each pancake on a plate until I have them all cooked. This batter makes 6 pancakes in my 5 1/2 inch cast iron pan. When finished cooking, I drizzle with maple syrup, sprinkle with cinnamon, and serve them up.
Cherry Pancakes: Using the same recipe, add cooked beets (about ¼ cup or so) to the above batter. I called them cherry pancakes because beet pancakes would have been totally unacceptable from the start. Putting a few cherries on top is a fine idea as well!
Veggie Milk Shake My kid’s first milkshakes, and for years, were simply (cooked and cold) squash infused milk. Then they had their first taste of a “real” ice cream milk shake, they no longer wanted Mom’s squash shakes! If you put the serving glasses in the freezer, even 5 minutes ahead of serving time, it helps to create a cooler experience. (Play the game with me here, please; we are trying to fake the ice cream thing! )
Per adult serving (this amount is easily enough for 2 kids):
1 cup milk 1 raw egg (see egg caution on the egg nog recipe page) ¼ to ½ cup cooked squash that is cold from being in the refrigerator ½ to 1 tsp. vanilla 1 Tbsp. maple syrup, raw honey, or sucanat sugar Cinnamon, cardamom, nutmeg, ginger to taste 1. Blend milk, egg, sweetener, and spices 1st. (This keeps milkshake cooler if the squash is not getting warmed by friction) 2. Add squash and whip in quickly. 3. Pour into chilled serving glasses and drink (chew) to your delight!
Carrot Cake & Coffee (Yes, for breakfast!) If your question is: “What? Has she lost her mind? Carrot cake, any cake, for breakfast?” First off, the answer is “yes,” I have lost my mind but that was a long time ago and let us not dwell on it. As for the cake for breakfast, the answer to that is yes as well. Let me explain. A cake is made out of flour (my recommendation is to always use whole grain flours), eggs, milk, butter, etc. In the case of a carrot cake there is, well, carrot! We may also add walnuts and pineapple. This all seems like reasonably healthy food. If those ingredients were configured like this: 2 eggs, sunny side up Whole grain toast, buttered Small glass of milk (or lots of milk in your coffee!) Grated carrots with pineapple and walnuts? Would this seem such an unreasonable breakfast? So really, how different would it be if those ingredients just happen to be thrown together into a batter, add a wee bit of sugar (and I am all for drastically cutting sugar amounts in baked good recipes), and toss in some baking soda and baking powder for rising purposes. Basically the same breakfast as above, different configuration! Keep in mind; I did grow up in the era of Bill Cosby… I will say, I am not advocating you do this every day. In fact, I would be the first person to tell you that muffins and coffee for breakfast is not the best option. That is because most muffins are made with refined flour and sugar (even the so called “bran” muffins sold everywhere that “coffee on the run” is available), cheap vegetable oil – cheap fat choices, and a host of other nasty, refined food ingredients. I do suggest that all cakes you make (cookies, pies, muffins, pastries, etc.) be made with 100% whole food ingredients. I also suggest that such treats be made for only truly celebratory occasions: birthdays, anniversaries, true holidays, and celebratory family gatherings. It seems our culture has turned every day into a sweet treat celebration. With this plan in mind (the whole food every food we eat plan), carrot cake for breakfast, on occasion, is a delightfully fun thing to do. Let us stop talking about this and start making it happen!
Whole Food Carrot Cake
3 eggs 3/4 cup buttermilk (I used raw goat’s milk soured with 1 tbsp. raw, apple cider vinegar) 3/4 cup butter from grass fed cows 3/4 cup sucanat sugar 3 tsp. vanilla 3 tsp. cinnamon 1/4 tsp. unrefined sea salt 2 cups whole grain flour (oat, spelt... whatever you please) 2 tsp. baking soda 2 tsp. baking powder 2 cups shredded carrots 1 cup shredded coconut 1 cup finely chopped walnuts 1 cup raisins 1 8 oz. can pineapple with juice (I used a 14 oz. can of organic pineapple.) All ingredients organic and naturally raised
Preheat oven to 350 F. 1. 2. 3. 4. 5.
Soak the cup of raisins in the pineapple juice. Beat eggs, and then beat in buttermilk and butter. (Gently heat the butter to melt.) Blend in sugar, vanilla and cinnamon. Mix in flour, b. soda, b. powder, and salt. Shred carrots on a cheese grater and blend into batter.
6. Add coconut and walnuts. 7. Chop pineapple pieces in blender to a puree and mix into batter. 8. Add raisins and the pineapple juice and mix in well. 9. Butter two 8" round cake pans, divide batter evenly between two pans. 10. Bake for 35-45 minutes, until cakes are pulling from edge of pans and knife inserted in center comes out clean. 11. Allow cake to cool until just warm and turn out on cooling racks. 12. When completely cool, frost the bottom layer; add the top layer, and frost top and sides completely.
Frosting Organic heavy cream, two 8 oz. containers Organic Neufchatel Cheese, one 8 oz. package 2 - 4 tbsp. dark maple syrup 1 tbsp. vanilla Put all ingredients in a mixing bowl and use an electric hand mixer to whip into frosting consistency. Enjoy this super yummy cake for breakfast, lunch, or dinner knowing the ingredients are feeding your cellular health!
Chai Tea or Coffee For 8 oz. mug: ¾ cup water ¼ cup milk Cover and heat slowly, do not bring to boiling. Add the following spices, have them measured out so you can add, and cover pot quickly:
¼ tsp. cardamom ¼ tsp. nutmeg pinch of cloves ¼ tsp. ginger, rounded so it is a bit more than ¼ ½ tsp. cinnamon (Ceylon cinnamon is best; most grocery store cinnamon is cassia)
Let steep for 5 minutes or so. Strain through a fine filter that will catch the powdered herbs. Add 1/8 to ¼ real vanilla extract and ½ tsp. raw, local honey and enjoy. Optional: ¼ tsp. turmeric – this is a wonderful anti-inflammatory herb/spice. Try it, adding to the pot with the rest of the spices. If you do not like the flavor it adds, leave it out. Other flavor extracts that are fun to play with instead of the vanilla: hazelnut, almond, coffee, chocolate. See what makes your taste buds happy while making your belly feel good! LEARN to play with recipes: add more or less spices to suit your taste! Coffee Option: Make 1 cup of coffee in a simmer pot like the above tea, add ¼ cup milk and spices. Bring back to warm drinking temperature and allow coffee and spices to steep for 5 minutes, pot covered. Strain into mug, add vanilla and honey, and enjoy. Hint: I would not use the turmeric in Chai spiced coffee.
Squash, Chicken Chunks, Eggs, & Green Onion Cheddar
To create this beautiful, yummy meal for 1 person:
1 egg Small handful of chopped up, leftover chicken pieces ½ cup squash, buttercup or butternut are nice varieties for sweetness 2-3 thin slices of green onion cheddar (I use Neighborly Farms of Vermont purchased at my local food coop in Northern NY state.)
1. I use my 5 /12 inch cast iron pan. Warm it up and add a bit ‘o butter to prevent sticking. 2. Place squash into pan and press out flat. 3. Sprinkle chicken pieces on top. 4. Cover pan and allow squash / chicken to warm on lowest heat for 3 minutes. 5. Create a shallow indentation in the center of the squash. 6. Crack egg into indentation. 7. Cover pan and allow to warm for 3 or so minutes, again on lowest heat. 8. Add cheese slices to top of egg and cover for 2-3 more minutes. Egg should be soft and runny with the egg white firm when it is all cooked. Enjoy. Variations: This can be made without the chicken and use two eggs. I have also started with slices of raw squash (like the root veggies and eggs recipe) and made an egg and squash meal in this manner. Have fun, play around in the kitchen making artistic creations with your food.
Honey Banana Milk For 2 people:
2 cups milk (nut milk from earlier recipe is fine) 1-2 raw eggs (see egg caution in eggnog recipe) 1 medium to large banana, ripe ½ tsp. vanilla 1 – 2 tsp. raw, local honey ¼ tsp. cinnamon Healthy pinches of cardamom, nutmeg, and ginger.
Blend ingredients together well and serve up in 2 tall glasses. Chill the glass before-hand, especially in warmer weather. Chew, chew, chew your liquids!
Fried Potatoes, Ham, & Green Onion Cheddar
For this recipe I use left-over steamed or baked potatoes. No left-overs? Use a raw potato to start.
Cut up potato into thin slices and warm up in a buttered fry pan. Cook longer if starting with raw potatoes. Add chucks of ham from well raised pigs. Cover with 2-3 slices of green onion cheddar. Cover pan and allow all to warm and the cheese to melt.
Enjoy with an apple chunk and grated carrot salad. If you grate the apple as well, it is very juicy. No dressing required.
Options: throw in an egg or two if you are really hungry or feeding more than 1 person or add a sautéed onion with the egg and make a western. Bell peppers are a yummy addition as well.
Squash and Kale Concoction
Recipe idea from David Carlo, LaFayette, NY
½ small onion 2-3 leaves of kale, if large leave use only 2 unless, of course, you love kale! ½ cup of raw buttercup or butternut squash pieces, bite sized ¼ to ½ tsp. each dried spice: oregano, basil, parsley 1/8 tsp. of each dried spice powder: rosemary & thyme
1. 2. 3. 4. 5. 6.
Warm and butter a cast iron pan, 7-10 inch pan. Sauté the onion and squash. Chop kale into bite size pieces Add kale to pan and stir fry for 2 – 3 minutes. Cover pan and let cook on lowest heat for 3 minutes. Add spices and stir in.
Serve with eggs, chickpeas, nuts & seeds, leftover meat pieces… whatever makes your tummy happy and adds some healthy protein to the mix.
Homemade Granola
I created this recipe after being inspired by a granola, Mountain Rise granola. I loved the taste and texture but wanted a granola made with butter, not canola oil. I looked at the Mountain Rise list of ingredients and created this granola recipe.
2 ¼ cup old fashioned or thick cut oat flakes ½ cup whole grain flour (spelt or kamut are wonderful if you are not gluten sensitive) ½ cup cornmeal ¼ cup maple syrup or 1/3 plus a little more sucanat sugar if maple syrup is not available to you 1/3 cup milk ¼ cup butter 2 eggs, whip very well ½ tsp. baking soda 1 tsp. baking powder Pinch of unrefined sea salt 1 tbsp. vanilla 1. 2. 3. 4. 5. 6. 7. 8.
Preheat oven to 250F. Combine all dry ingredients. Melt butter on low heat in pot big enough to add all wet ingredients. Remove butter from heat. Add in wet ingredients to butter and mix well. Drizzle wet mix over dry ingredients and mix well to coat all ingredients. Pour mix onto 2 large cookie sheets with sides on the sheets. Bake in oven for 1 ½ to 2 hours, stirring every 15 to 20 minutes. Set timer so you do not forget. 9. Finished granola should be crumbly and dried out, not still damp in any place.
Hints: If batter seems to wet and runny, add a bit more corn flour 1 tbsp. at a time. Sometimes I need to leave the oven on 170 to 180 F and allow the granola to further bake after the 1 ½ to 2 hours. I do this if granola is still damp looking. Store in an airtight container. I use Ball wide mouth canning jars. Add dried fruit, nuts, and seeds to your discretion.
OR, serve granola as a parfait! See the yogurt ice cream recipe.
Ember wishing the lid was off the yogurt!
Bottom Line: Have fun in the kitchen. Mix together foods and spices you have never combined before. Enjoy all whole food you create for yourself and your loved ones as the gift foods are. Give thanks, chew well, and relax into your digestion and absorption of the amazing nutrition!
Paula M. Youmell, RN Paula Youmell is a registered nurse who practices a holistic philosophy of healing. She integrates her education as a Health and Physical Education Teacher, her 15 years working in Maternity Nursing, and 10 years in public school education to bring to you an eclectic mix of healing education, support, and holistic wisdom. Paula has holistic trainings in Herbalism, Reiki, Yoga, Holistic Health Coaching, Whole Food Nutrition Education, Acupressure, natural healing of cancer, Woman’s Cyclical Wisdom and Herbal Healing, Soul Healing, and is currently embarking on a Functional Medicine Training for Health Coaches. Paula has membership with the American Holistic Nursing Association and the American Drugless Practitioner Association. One of Paula’s healing passions is writing: articles, blog posts, and her books to spread the holistic healing word further into the world. Paula enjoys working with others to support their personal health and healing needs through one on one sessions, community classes / workshops, and teaching online. In her free time, Paula enjoys hiking, biking, swimming, mountain climbing, roller blading, XC skiing, canoe & kayaking, quiet walks in the woods, (any outdoor activity!) yoga, meditation, cooking and baking, loving up her dog and 4 cats, and hanging out with her 2 boys (whom she does love more than the pets!). To catch up with her: www.PaulaYoumellRN.com