• 13Oct
    Wheat-Free Buckwheat Pancakes

    Wheat-Free Buckwheat Pancakes

    “It never rains in California…. but girl don’t they warn yah….” (I love that song, it is from my childhood!) It’s true, it rarely rains in southern California. And we are in a drought! However, it is cold and rainy today… a perfect fall, chilly, wet day and a great night for comfort food. I like breakfast foods for dinner…. and tonight I am going to make my husband Rod and I buckwheat pancakes. No, I am not going to include white or wheat flour…. I am trying to stay away from “white flour, sugar and rice.”

    Did you know buckwheat is not a wheat? I didn’t!! It is not remotely related to wheat. Why in the world someone named it buck”wheat” is odd and certainly mis-leading. It’s gluten-free, and it’s safe for people with celiac disease. Buckwheat and wheat are from completely different botanical families. Buckwheat seeds are technically the fruit of a plant called Fagopyrum esculentum.

    Buckwheat is not a grain but because of it’s use, it has been referred to as a pseudocereal. Buckwheat seeds are dehulled and the remaining seed material, called groats, can be ground into flour. Roasted groats are known as kasha. (I didn’t know that either!)

    Buckwheat is high in protein and B vitamins and rich in phosphorus, potassium, iron, calcium, and lysine. A great source of dietary fiber, buckwheat helps lower cholesterol levels in the blood. A one-cup serving of cooked buckwheat groats provides 17 grams of dietary fiber (68% of the daily requirement for a 2000 cal/day diet) and 22 g of protein.

    I found this recipe on cdkitchen.com. It isn’t easy finding recipe without flour. And most of them want you to use buttermilk (which I don’t consume) so I am going to test out the following but make one minor (well, maybe not minor) change. I don’t have milk, but I do have organic heavy cream… so a little more fat in the batter will have an affect. Baking is a science (too bad I never took any science other than biology and anatomy…)

    1 cup buckwheat flour
    1 tsp baking powder
    2 Tbl sugar (I will be using organic sucanat)
    1/2 tsp salt
    1 organic free range chicken egg (I am out of duck eggs)
    1 cup of milk (I will be substituting organic heavy cream)
    2 Tbl melted organic butter

    Preheat skillet to 375F. Grease lightly with oil. Mix dry ingredients together. Add egg, milk and butter, mixing well after each addition. Pour 1/4 cup batter onto hot griddle. Cook until bubbles break on surface, turn and bake an addition 1 to 1 1/2 minutes or until browned.

    Gotta run! Hubby will be home soon and I need to heat up the griddle!

  • 05Oct
    Cows on the Pasture: courtesy of eatwild.com

    Cows on the Pature: courtesy of eatwild.com

    With the industrialization of the ranching/meat packing industry… what our grandparents used to know and identify (by taste) as meat, was vastly different than what we are sold, served or fed today. Why? What is wrong with how our meat is manufactured today? It got incorporated! Capitalization. Systematized. Made efficient, faster and cheaper to produce meat. Why is meat so inexpensive (compared with the days of our grandparents)? Corn.

    Corn is the largest crop in the US. And corn is fed to our cattle, pigs, chickens etc. But let’s focus on cattle. Cattle aren’t supposed to eat corn.. why do we feed it to them? Corn is cheap! And subsidized by the US government. The USDA wants to move all that surplus of corn and corn is a compact source of caloric energy which means the cows will fatten up quickly! It also causes their flesh to marble well, giving the meat the taste and texture we have all come to like. Is it healthy for the cow? or Us? Not exactly…What happens when corn is fed to cows? Illness. And this leads to the need for antibiotics. Understand then, that we are eating what our animals ate and given, including those antibiotics! The flesh is also now higher in saturated fats and it has less omega 3 fatty acids than grass fed animals.

    But meat is still a nutritious food, supplying essential amino acids, vitamins and minerals. But where can we find quality meat? And how much should we be consuming? As my Auntie Mar would say, ‘all in moderation”. She eats whatever she wants but in small quantities and is and has been trim her entire life (she is in her 70’s now and going strong!). We want to stay away from industrialized meat as it exposes us to more saturated fats, omega-6 fatty acids, growth hormones and carcinogens. The alternative? Cattle raised solely on grass. Animals raised on grass means they will have more Omega-3 fatty acids and conjugated linoleic acid (CLA), and less omega-6 in their meat, eggs and milk. A great website to read more about the nutrition in truly grass fed animals is www.eatwild.com

    Remember our discussion on labeling? Well, it is very important here to pay attention to the labels of “free range” and “grass fed”. For chickens, look for the word “pastured” and for beef, look for “grass finished” or “100% grass” fed to ensure that the cattle are grass fed all the way through the process (many times the cattle are grass fed until the hit the feedlot, then they are given corn or other grains).

    I realize our focus is on food. But I did want to share that by supporting ranchers who follow the grass fed process from start to finish, otherwise known as “grassfarmers”, you are helping out our environment and farm workers as well. In general, the meat, milk and eggs found at the supermarket are the result of facilities called CAFOs (Confined Animal Feeding Operations) and although they output inexpensive products for consumption, it comes at a price. (source: Eatwild.com)

    • Animal stress and abuse
    • Air, land, and water pollution
    • The unnecessary use of hormones, antibiotics, and other drugs
    • Low-paid, stressful farm work
    • The loss of small family farms
    • Food with less nutritional value

    Now you know what you are looking for in selecting meat. You are going to pay more for the meat because 100% grass fed is not a cheap process. But also remember that you don’t need to eat so much. Think of the meat on your plate as a side dish, not the main course and you can enjoy meat, be healthier and not overspend.

  • 05Oct
    What Is Your Cow Eating?

    What Is Your Cow Eating?

    I found the website eatwild.com to be so full of great information that I decided to republish (with permission, of course) a couple of articles written by Jo Robinson

    You Are What Your Animals Eat

    by Jo Robinson

    In my investigation into pasture-based farming, I’ve stumbled upon an alarming state of affairs: few animal scientists see any link between animal feed and human food. “Feed animals anything you want,” say the experts, “and it makes no difference to their meat, milk, or eggs.” Because of this mindset, our animals are being fed just about anything that enhances the bottom line, including chicken feathers, sawdust, chicken manure, stale pizza dough, potato chips, and candy bars.

    Here’s a glaring example. A 1996 study explored the desirability of feeding stale chewing gum to cattle.(1) Amazingly, the gum was still in its aluminum foil wrappers. Wonder of wonders, the experts concluded that bubblegum diet was a net benefit—at least for the producers. I quote: “Results of both experiments suggest that [gum and packaging material] may be fed to safely replace up to 30% of corn-alfalfa hay diets for growing steers with advantages in improving dry matter intake and digestibility.” In other words, feed a steer a diet that is 30 percent bubblegum and aluminum foil wrappers, and it will be a more efficient eater. With a nod to public safety, the researchers did check to see how much aluminum was deposited in the various organs of the cattle. Not to worry. The aluminum content was “within normal expected ranges.” As always, there was no mention of the nutritional content of the resulting meat.

    When I first read the bubblegum studies, I assumed that no one would actually feed bubblegum to their animals, despite the “positive outcome” of the research.. Then a professor of animal science drove me by a Beechnut gum factory in upstate New York where dairy farmers bought truckloads of bubble gum to feed to their cows.

    The view from the other side of the fence is just as sobering. Most experts in human nutrition are equally blind to the feed/food connection. To them, beef is beef, eggs are eggs, and milk is milk. Thus, when the USDA says “eat less red meat,” the edict applies to all red meat, whether it’s a fatty steak from a grainfed cow, or a lean steak from a grassfed cow with its invisible bounty of omega-3s, vitamin E, beta-carotene, and CLA.

    I’ve spent the past four years trying to forge the missing link between animal and human nutrition. It’s been tough going, especially when it comes pasture-raised animals because virtually all the studies focus on feedlot animals. To fill in the gap, I’ve searched through yellowing journals published before the advent of factory farming, pieced together small studies financed by farmers, and combed through the research from Ireland, Australia, and New Zealand—parts of the world where animals are still kept home on the range.

    Finding the amount of vitamin E in grassfed meat has been one of my biggest challenges. I began tthe search when I learned that grass has 20 times more vitamin E than corn or soy. Given the magnitude of this difference, I reasoned that meat from grassfed animals must have an extra helping of vitamin E.

    At long last, I located one American study that broached the subject. The impetus for the study came from disgruntled Japanese buyers who complained that American beef spoiled more quickly than Australian free-range beef. Knowing that vitamin E helped prolong shelf life, the American researchers investigated the amount of vitamin E in the two types of meat. Lo and behold, they discovered that the meat from grassfed cattle had three to four times more vitamin E than feedlot beef, thanks to all that vitamin E-rich grass.

    Now, what did the researchers do with this finding? True to form, they began studying how much synthetic vitamin E to add to synthetic feedlot diets. I doubt that it even occurred to them to investigate pasture-based ranching.

    Why this lack of interest in the natural model? Much of our animal research is funded by commercial interests—specifically the grain, chemical, pharmaceutical, farm equipment, and meat-packing companies. Together, these vertically integrated behemoths have a multi-billion dollar stake in perpetuating factory farming. The USDA, meanwhile, aids and abets the feedlot industry by focusing virtually all of its efforts—and our tax dollars!—on tweaking the system. For example, the USDA Meat and Animal Research Center in Lincoln, Nebraska, is more willing to spend $100,000 researching how quickly feedlot manure seeps into the water table than to spend a similar amount of money investigating pasture-based ranching, the holistic model that keeps the contamination from happening in the first place.

    What will it take to draw more scientific attention to pasture-based ranching? Pressure from an enlightened public. And what will it take to enlighten the public? The national media.

    I have a fantasy how this might happen. First, a prominent media source such as “60 minutes” or The New York Times will decide to spotlight pasture-based farming. Building on this ground-breaking work, an award-winning TV producer will create a documentary that deepens the discussion. The program will conclude—as it must—-that raising animals on pasture is better for consumers, the animals, the environment, and small farmers. Before long, dozens of news shows, newspapers, and magazines will follow suit.

    As the momentum builds, grassfarming will become the talk of the town. Serving organic meat won’t win points in Los Angeles anymore unless it’s grassfed as well. Meanwhile, Ted Turner will stop sending all of his bison to feedlots to be fattened like cattle, and by 2005, his “Turner Reserve Grassfed Bison” will be the thing to serve at celebrity gatherings. Propelled by this groundswell of interest, private and government institutions will finally devote more time, money and energy to exploring pasture-based farming.

    Will grassfarming ever become the darling of the media? Only time will tell. But even if the media misses the boat, the good news about grassfarming will keep spreading on the grassroots level, one satisfied customer at a time!

    Jo Robinson is a New York Times bestselling writer. She is the author or coauthor of 11 nationally published books including Pasture Perfect, which is a comprehensive overview of the benefits of choosing products from pasture-raised animals, and The Omega Diet (with Dr. Artemis Simopoulos) that describes an omega-3 enriched Mediterranean diet that may be the healthiest eating program of all. To order her books or learn more about grassfed products, visit http://eatwild.com.

  • 02Oct
    Fresh Kale Sprinkled with Roasted Pine Nuts and Dried Cranberries

    Fresh Kale Sprinkled with Roasted Pine Nuts and Dried Cranberries

    You’ve read the labels, you checked in with granny, you’ve hit the farmers market (what are all those strange veggies?). What is the best real food to eat? I have been researching this quite a bit this last year and everything I read and hear turns me toward plants. Vegetables, Fruits, Leaves, Seeds. In all the diet information out there, the one area of consensus is that a plant-based diet is beneficial. The bottom line recommendation is Eat More Plants! We have all heard the term “antioxidant” until we are blue in the face! Plants are full of antioxidants and the more kinds of them you consume, the more types of toxins your body can disarm!

    Pollen found that in countries where people consume a pound or more of fruits and vegetables a DAY, the rate of cancer is HALF what it is in the United States.… Wow! What else do you need to know? What a statistic! Focusing on a plant-based diet will result in consuming fewer calories too! Some of us, me included, need to lose a few inches that have snuck up on us over the past couple of years… One thing to be aware of us that seeds/nuts also part of the plant, are high in energy and that equates to calories. They are still really good for you, you simply have to eat them in moderation!

    But, but, but, what about meat? Well, we don’t really need it… but, tomorrow we will discuss better options for consuming meats than picking up a steak at your local supermarket.

    Here is a fast and easy recipe featuring kale, a great real food, from Elana’s Pantry a website that features gluten-free recipes. Elana and her son both suffer from celiac disease and can’t eat gluten.

    Kale with Cranberries
    2 bunches kale
    ¼ cup pine nuts
    ¼ cup dried cranberries
    3 tablespoons olive oil

    1. Steam the kale until it is bright green
    2. Meanwhile, in a cast iron skillet, toast the pine nuts
    3. Allow kale and pine nuts five minutes to cool, then toss together in a large bowl
    4. Add dried cranberries and olive oil
    5. Toss and serve

    Serves 8

  • 01Oct
    Go Shopping at the Farmers Market

    Go Shopping at the Farmers Market

    Do you ever walk into the supermarket and feel overwhelmed? So many aisles, so tall you have to strain to read the signs to locate the products you want to buy…. Did you know the supermarket layout was especially designed to keep in the store longer and to buy more products than you intended? Did you know they keep the real food separate from the foodlike products? It’s true! Notice the next time you enter your favorite grocery store… processed, packaged foods line up all the center aisles, dominating the store. Meat, eggs and dairy are on the back walls. Ah ha! Yes, you have to walk by all those products just screaming at you “buy me, buy me!”

    What can you do? Shop the outside walls of the supermarket and avoid the center. Fresh fruits and veggies are usually near the entrance as they look nice – go their and quickly to the other walls and get out fast! Why? You don’t want to be tempted! In fact, try to avoid the supermarket if you can… hit a farmers market… you won’t find highly processed foods there! You will get food fresh, ripe, nutritious and full of flavor. Imagine eating a tomato that tastes like a tomato! Wow! You will eat foods that are locally grown, not picked early and shipped miles and miles to reach you in some form or fashion…. and you will eat foods in season – giving you the diversity your bodies needs to live at optimal health.

    Bottom line: Get in and out of a supermarket as fast as you can. Avoid it if at all possible – shop farmers markets. Don’t shop when you are hungry or the food will leap into your basket and you won’t even know it!