Sourdough Spelt Pizza Dough

So long turkey, bring in the pizza!

This is a great recipe for really good, authentic pizza dough. It takes a little time to prepare but it’s really fun for the kids to dress it with personal toppings.
Some of our favorite toppings are: fresh tomato, wild mushrooms, spinach or kale, prosciutto or turkey sausage, anchovies, olives or capers, various peppers, sun dried tomatoes, pesto sauce, thinly sliced potatoes, and a vast array of cheeses; goat cheddar or chevre, fresh grated parmesan, feta, Monterey or mozza .

And you must remember to add unrefined salt your pizza to bring out its natural flavour, as well as a nice drizzle of cold-pressed olive oil over top. Mmm…

Mix and match the toppings on different pizzas. It’s a good idea to make 2 or more pizzas, and then have leftover for lunches.

Perhaps the most important aspect of the perfect pizza is a HOT oven. We preheat our oven 15 minutes ahead to 500 F, turning down the heat to 375 just before putting in the pizza.

So get your crust ready tonight to have pizza tomorrow.

INGREDIENTS:
¼ cup sourdough starter
3 cups spelt flour
3 TBS olive oil
1 TBS salt
2 cups water
1 cups sprouted spelt flour (or you can use regular, if you prefer)
2 tsp olive oil

METHOD:
1. Combine starter, 5 cups spelt flour, olive oil, salt and water in a large bowl.
2. Cover loosely with a towel or lid and allow to stand in a warm place for 5-10 hours (overnight is best).
3. Next add 1 cup of (sprouted) spelt flour and work it into the dough, enough so you can handle it without it being too sticky.
4. Form the dough into a ball, and rub 1 tsp of olive oil all over it.
5. Place it back in the bowl and let it stand 20 minutes.
6. Then knead the dough with your hands until it is smooth and elastic, then place it back in the bowl, and allow it to double in bulk – about 1 hour. At this point you can use it to make pizza.
7. We bake our pizzas on cookie sheets, lined with parchment paper. This makes the crust super crisp and delicious. Pizza stones also produce good results. *Cook until your desired consistency and cheese is well melted.

This recipe makes about 1 large cookie sheet rectangular pizzas. If you are not going to use it all store in a freezer until you want to use it. Then, take it out to defrost, and roll out, and put your favorite toppings on and cook.

Surviving The Holi-daze Part II

Well, I don't know about you but we're ready to change things up a bit a move to some new recipes this week (see last week's yummy holiday recipes if you haven't already)

Here are a couple more yummy recipes that will serve your sweet tooth but not make you 'explode' (in the many ways we do) this holday season.

Enjoy and, whatever your celebration, may you be surrounded with love and nourishment at this festive time of year...

Fudge-Drop Fridge Cookies (a family favourite... from ours to yours)
½ Cup Organic Milk
½ Cup organic butter
6T Organic cocoa

1 cup unsulphured dried coconut

3/4 cup organic peanut butter

1 tsp. vanilla
2 cups unrefined sugar (‘Panela’ or ‘Wholesome Sweeteners’ brands)
1. Boil all of above for 1 minute (only 60 seconds) on low on the the stovetop.

2. Take off heat, add vanilla, coconut and peanut butter.

3. Lastly, add approx. 3 cups of quick oats until desired moist consistency is reached; gooey but not too soft (it should hold its form as a drop on a cookie sheet but should be quite moist).

4. Drop onto cookie sheet with parchment and put in fridge and cool into a fudge-like consistency.

makes approx. 40 'drops'

Brown Rice Shortbread (for those gluten-free folks out there)

1 cup soft organic butter
1/2 cup unrefined sugar (‘Panela’ or maple sugar)
1 ¾ cup brown rice flour
1/4 cup organic cornstarch or alternative

1. Cut butter and sugar into flour mix with pastry blender into dough (also with hands).
2. Blend until smooth and satiny.
3. Form into large ball and chill in fridge for 30 minutes.
4. Roll with rolling pin to ¼ inch think between 2 sheets of parchment paper.

5. Remove paper and cut shapes and place on greased cookie sheet.

Bake at 275 degrees C until golden (not brown).
Approx. 10 minutes.

Enjoy!

Surviving the Holi-daze - Part I

Dazed and a maybe a little confused at this time of year? You’re not alone.
Feeling overwhelmed with your current commitments and now you have to add holiday celebrations/staff /school gatherings to the mix? Ugh. It’s enough to make you binge on the plethora of sweets surrounding just to get the instant energy hit to get through it all!
Don‘t despair, we’re here to help you not fall into that terrible and all too familiar trap. Instead make your own ‘guilt-free’ goodies. Indulge and enjoy yourself without the repercussions. Take a little time to make a couple of simple recipes for when you’re invited out or are having company in. Engage the kids and let them be a part of the holiday goodies preparation. Have fun with it.
Here are a few of my family’s favorites’ (quite easy when the nuts/seeds are pre-prepared and you have a good food processor):
This one’s really simple:

Oatmeal Shortbread
1 1/2 cups spelt flour
1 1/2 cup quick oats
1 cup organic butter (it’s worth it if you can swing it)
1 cup Panela (unrefined sugar)
1 tsp baking soda
1/2 tsp. unrefined salt

1.) Cream sugar and butter then add the rest of the ingredients.

2.) Roll into balls and press w/ fork to flatten gently.

3.) Bake at 350 degrees for approx. 15 minutes until slightly golden brown.

Cool and enjoy.

Merry Hemp Balls (see picture)
These balls are always a hit and have only unrefined sweeteners (that will not negatively affect blood sugar, in moderation) and healthy fats (that will not cause weight gain (if kept to moderation). They are especially nourishing when the nuts and seeds are pre-soaked (see below) so I recommend doing that ahead of time to cut down preparation time.
An all around great treat to have around the house for guests anytime or to bring to holiday parties.

1 cup raw almonds

1 cup raw organic pumpkin seeds
½ cup raw organic cashews
½ cup raw organic pecans
1.5 cups organic nut butter (organic peanut or almond)
½ cup pure maple or brown rice syrup/ raw honey
2 tbsp organic Blackstrap molasses (optional)
2 tbsp pure cocoa or carob powder (optional)
or ½ cup dark chocolate chips (to roll into middle of balls)
¼ cup whole hemp and/or flax seeds (optional)
Approx. ⅓ cup shredded unsweetened coconut/crushed almonds or pistachios/whole hemp seeds (for coating)

*All seeds and nuts above should be pre-soaked for at least 8 hours, for proper digestion and absorption of nutrients. Then, if desired, low-temperature roast them (slowly at approx. 150C) for optimal flavour and storage.

1.)Blend all dry ingredients in a blender or food processor, except flax/hemp seeds (keep whole) and any other ingredients you choose for coating the balls.
2.) Remove blended ingredients, put into large bowl, add whole flax and/or hemp and add ‘wet’ ingredients (sweetener of choice, nut butter).
3.) Adjust to desired moistness by adding additional maple syrup or honey or blended nuts/seeds.
4.) Roll into balls. *If you want chocolate chips, roll into centre of balls.
5.) Grind almonds or shredded coconut or use whole hemp seeds. Spread onto a plate or flat surface and coat the balls.
6.) Refrigerate (or freeze for storage beyond a few days) in a well sealed, opaque container. Chew well and enjoy.

*Yields approx. 50 balls, depending on size. You can double this recipe if desired as well as play around with a variety of nuts/seeds.

What You Need To Know About Cooking With Oils

At WeeMunch we believe that how you prepare your food is as important as what you eat. Last week we introduced you to The Jungle Effect by Dr. Daphne Miller. One of the appendixes in her book provides an excellent overview to oils, how to cook with them, store them and discard them. Here is the 411 you need to know about cooking with oils:

1. Store oils in a cool, dark place to protect from light, moisture and oxygen. This protects your oils from becoming rancid or developing a lower smoke point.

2. Avoid heating oil above its smoke point. When oil starts to smoke or burn, it releases carcinogens in the air and forms dangerous free radicals that should not be ingested. Throw out any oil that smokes, turn on the stove fan, and start over.

3. Do not reuse oils used for frying. Each heating causes the fatty acids to break down and release harmful free radicals into the oil.

4. Cooking oil should never be dumped down the drain. A single gallon of oil can contaminate as much as a million gallons of water. Improper disposal of oil can congeal in our pipes and cause serious plumbing problems, and more importantly it can harm fish, other wildlife, and destroy millions of gallons of drinking water. The best way to dispose of your cooking oil is to place it in a non-rcyclable container and throw it out with your regular garbage. It can also be recycled in soap or biodiesel fuel. Search for Household Hazardous Waste disposal centres to see if you can recycle your cooking oil locally.

No-Heat Oils/Fats

Nutritional supplement oils (store in the fridge in a dark container)
Fish Oil, Flaxseed Oil, Evening primrose Oil, Borage Seed Oil

Medium-Heat Oils (up to 350 Degrees F)

Great for sauteing, sauces, salad dressing, wok cooking (richer flavour)
Extra-Virgin Olive Oil, Unrefined Sesame Oil, Unrefined Peanut Oil, Butter, Walnut Oil

Medium-High Heats (up to 425 Degrees F)

Great for baking, sautéing
Butter, Refined Canola Oil, Refined Walnut Oil, Refined Peanut Oil,

High Heat Oils (up to 510 Degrees F)

Great for frying, sautéing (neutral flavour)
Refined Avocado Oil, Refined Almond Oil, Refined Super High Heat Canola Oil, Palm Fruit Oil. Refined Sunflower Oil, Refined Sesame Oil, Refined Safflower Oil (high oleic), Refined Extra Light Olive Oil

WeeMunch Reads: The Jungle Effect

Iceland. It’s cold, dark most of the year, and yet boasts some of the lowest rates of depression in the world. Why? You might have to read The Jungle Effect by author and MD Daphne Miller to find out. No, of course, we wouldn’t make you wait. Miller attributes low rates of depression in Iceland to the consumption of fish and omega 3 fatty acids that is a major part of their diet. After years of researching the traditional diets/recipes/food portions of different cultures in the world, the Harvard trained Dr. Miller found, “…evidence of what I’ve always believed—that food can be a powerful medicine.”

Her research began while she was working at a health clinic in a remote Peruvian village. She treated patients for machete wounds and snakebites, but noticed that none suffered from diabetes, heart disease or high blood pressure. It was then that she started to make the connection between health and diet.

Dr. Miller practices her uniquely inspired medical approach at her office in San Francisco. Her patients soon learn that if they go to her to relieve the onset of a cold, they’ll leave with a prescription for mushroom-ginger soup. Ginger is an excellent decongestant and mushrooms boost the immune system. In Miller’s approach to treating illnesses, she believes, “It’s better to use medications as a complement to foods.”

Miller believes, as we do at WeeMunch, that it’s best when possible to buy from local farmers, who follow more sustainable growing practices, and, as a result produce more nutrient dense meats, fruit, and vegetables.

“Staying healthy isn’t about taking medications when you get sick.” Says Dr. Miller, “It’s about paying attention to what you put in your body so you can thrive.”

The Jungle Effect: The Healthiest Diets From Around the World—Why They Work and How to Make Them Work for You is available from http://www.amazon.com/

Next Week: What you need to know about cooking with oils from The Jungle Effect.

How To Make Your Own Buttermilk

At WeeMunch we love to add buttermilk to recipes for pancakes (WeeMunch post on pancakes here) and scones. Buttermilk is just richer, creamier and easier to digest. I’ve always bought Avalon Dairy buttermilk. I love the old fashioned milk jars that it comes in.

There are, however, no dairies currently that make organic buttermilk in Vancouver and the Lower Mainland. But, truly it doesn’t matter. It’s so easy to make you own that you could use your own raw, organic whole milk or organic whole milk that you can buy at the store.

There are many health benefits to drinking and baking with buttermilk. As a fermented milk product, buttermilk is considered a probiotic food, a food that contains live microorganisms that provide health benefits. Eating probiotics helps populate your intestine with health-promoting bacteria which may improve immune function and reduce diarrhea, among other potential health benefits. Here’s how to make it yourself at home.

Buttermilk Recipe

1 cup of organic whole milk
1 tablespoon of lemon juice
Add ingredients together and let stand for 5 minutes. And, voila! You have your buttermilk ready to add to any baking recipe.

Pomegranate Power: 5 Things You Need to Know

A glass of pomegranate juice contains more antioxidants than red wine, green tea, blueberries, or cranberries. It’s just that good for you and your little ones.

Since Nigella Lawson showed us how to capture those jewel-toned-ruby-coloured seeds by slicing one pomegranate in half and battering the backside with a wooden spoon, these translucent red babies have never been easier to unpack. I never rush opening a pomegranate though. It’s part of the pleasure of eating them. My son and I slowly remove the seeds one by one, and enjoy the texture of that delicate, waffle white barrier that protects the seeds from each other within.

If you live on the West Coast of Canada, you’ll notice that pomegranates are abundant at the grocery store now, but are not grown locally. You’ll have to extend your belief that California is as far as your local, fresh borders can go. Look for pomegranates that are heavy…that’s a sign of its freshness and juiciness.

The nutrition profile of pomegranates shows us that they are:

1. the most powerful anti-oxidant of all fruits
2. a potent anti-cancer and immune supporting effects
3. inhibitors of abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
4. lowers cholesterol, blood pressure, and other cardiac risk factors
5. beneficial in relieving or protecting against depression and osteoporosis

Take some time to enjoy eating pomegranates this autumn.

A trip to Saltspring Island

Recently, Oskar and I went on a road trip with some colleagues from Inspire Health to Saltspring Island to visit a colleague on his family farm as well as some family of our own on their orchard/nut farm. It was a grand adventure for us both as Oskar had never been and I was overdue for my Saltspring 'fix'.This infamous Gulf Island, with a valley rumoured to have farmers with longevity like the folks of Okinawa, is rich in prime farmland with great heritage trees dripping with fruit, just begging to be plucked. My mouth watered at almost every turn and I daydreamed of the bounty I could return home with. (I switch into my 'kid in a candy shop' mentality when I see such abundance. Thankfully, I'm learning to temper it. Gradually.)

Our first destination was Grandview Farm (pictured above), the home of my wonderful colleague Ron Puhky and equally wonderful wife and son, Kim and Gabe. There was a picnic table waiting for us and we had a fabulous feast for lunch in the middle of the farm beside the grazing cows and right next to "Farmer Ron's" big tractor. Oskar promptly announced it was his and climbed onto it pretending to operate this huge piece of machinery. He was totally at home on this big beautiful property and I didn't have the same need to constantly keep an eye on him like almost everywhere else. He was in a safe place, with many to look out for him, yet in an open space with a world of wonder. This new place felt oddly like home.

After an afternoon of work on the farm (my job was to peel the outermost soiled layer of the bulbs of garlic harvest and make it 'market-ready', Oskar's was to master the Gabe's scooter) we had a grand feast consisting predominantly of farm fare and, after some wine and a few stories, slept cozily while it poured with rain (remember that super wet september?)

The next day it was off to The Fall Fair to meet with my cousin Jules and her little guy Liam. Oskar and Liam were in their glory climbing on all the tractors (both new and vintage) and eating fresh fruit smoothies and lamburgers. What a fair! It had everything from exotic breeds of chickens and combs of honeybees to live music and, of course, great local food. Those folks know how to throw a fair and the rest know how to get out and support it: it was packed.

It was such a gorgeous weekend. One all about great food and sharing and connecting; things I was definitely craving. One I will not forget soon, and one I hope to relive. The hospitality was superb. The harvest filled our bellies and nourished us to our core. This foodie left both impressed and deeply grateful.

I highly recommend a weekend trip to this great island sometime soon. I'm sure there are many a 'preserves' waiting for you, even though harvest time is officially over now. Those islander's know how to live!

Saltspring Island: Thank you. We'll be back.

Getting Creative with Pumpkin Carvings

Yesterday we carved our Jack ‘O’ Lantern and it inspired me to write this post as I see many people throw out their pumpkin scraps, perhaps not realizing that there is much that can be done with the seeds as well as the wonderful orange flesh. If you are one of those folks, here is what you are missing.

Pumpkin flesh is high in carotenoids, precursors to vitamin A in the body (important for healthy eyes, mucus membranes and immunity). Its seeds are rich in manganese, magnesium, phosphorus, tryptophan, iron and a great source of dietary fibre. They are also a great source of protein and zinc – known to be especially good for boosting our immunity. Simply separate them from their pulp after scraping out the interior of the pumpkin and spread them on a cookie sheet. Sprinkle with unrefined salt, nutritional yeast, paprika, cayenne or turmeric.

Once thoroughly dried in the oven (hint: roast at low temperature, below 200 degrees to retain nutrients, for about 3-4 hours) you can store them in a jar and use them as a light snack or to enhance a meal (ground and sprinkled over fish or chicken or atop of your morning oatmeal or yogourt).

You may wonder why these not the same looking pumpkin seeds as you see at the store. It’s because they still have their shell on. They can be a bit tricky to remove from the shell (and by the way it isn’t necessary as the shell is edible too), but once you get the hang of it, it’s similar to opening a sunflower seed. And the reward is delectable! I never really appreciated pumpkin seeds until I made these, and de-shelled them. What a treat! And so much better than store-bought. Perhaps it’ll be what I hand out for Halloween next year. Maybe even chocolate covered.

Here are a few ideas for using the equally nutritious pumpkin flesh:

Sautee it in organic butter w/ mixed greens (I used fresh beet tops – fantastic!)

Add in chunks/shavings to a chicken or turkey veggie soup

Bake/roast and then puree for a creamier soup texture with a delightful orange hue.

Steam/sautée in garlic and olive oil, puree and add to your favourite Weemunch Pumpkin Hummus Recipe.

Raw or cooked Pumpkin Pie (sprinkled with ground pumpkin seeds)

Pumpkin cheesecake

Pear Rhubarb Chutney

Today was canning day. I have not done a lot of canning and certainly not without guidance so I invited a couple of girlfriends over to, if nothing else, provide some emotional support.

The whole experience did not start out on such a good note. I went to my pantry to find that my perfect pears that looked just fine 2 days prior were covered in brown! More than half of them were rotten! I couldn't believe my eyes. Pears do not store well unless in ideal conditions (cool, dry and dark). Apples are much more forgiving, at least for longer.

Anyways, after tossing half of my pears in to the yard for the deer (lucky buggers) I brought them to the kitchen for my sisterly support. We quickly chopped up what was salvageable and much to my delight (and relief) there was still plenty to make into a double chutney recipe. Yay!

My mom told me that this recipe was a secret but since I altered it, as always, I am going to share it. Don't tell.

This is a great recipe for a healthy and flavourful: sandwich condiment, a pairing for poultry and pork, good with cheese and crackers and, my personal favourite, on organic hamburgers. It's a great relish of sorts on sprouted grain buns. It is also a very local, seasonal recipe right now.

Most importantly, however, it is Oskar-approved (as long as I keep the spices on the down-low).

Pear Rhubarb Chutney

4 cups pears, cubed

3 cups raw apple cider vinegar

3 cups rhubarb

1 cup cranberries, whole

3 cups unrefined sugar (ie: Panela)
1 cup dark raisins

2 cups finely chopped onion

1/2 t salt

1 tbsp ginger, grated

1/4 tsp cayenne

1 1/2 tsp cinnamon, ground or add a few sticks and strain later

in a cheesecloth or tea ball, 10 cloves

1.) Bring to a boil at medium heat.

2.) Simmer uncovered for about 40 minutes

3.) Discard spice in tea ball/cheesecloth

4.) Put into sterilized jars.

*For some practical pointers for canning, watch the following video. It helped me feel a little more confident in the essentials of canning. Note: when she says to screw the jars on "only fingertip tight" before boiling them, I'd say a wee bit tighter than that as long as you are not straining to tighten. And don't be discouraged if one of your jars 'pop's' after sealing - one of mine did. It's all part of the process - just stick it in the freezer instead.

It's The Wee Things That Count

This post is dedicated to all those who grow, raise and prepare our food.

Let's take a cue from this past Thanksgiving Holiday, when we typically gather with family and/or friends to feast, and make it a new habit to sit at the dinner table more often and give thanks. Don't forget yourself too. Thank yourself for sourcing the nourishment wisely; preparing your food lovingly; and for nourishing others. Be thankful for your healthy children and their beautiful spirits.

I love this time of year because there is such abundance (farm-fresh food everywhere, colourful landscapes, love of family/friends - if you are lucky enough to have and be around them). So much to be thankful for, even the smallest things. Go on and think of one now, it'll make you feel good.

I don't think I have barely even found a moment in the past few weeks to stop and take a breath and find my gratitude. And that always makes me feel a bit lost and ungrounded. Once I realize I've lost this simple daily ritual I quickly re-implement it. It always makes me feel more centered and that all will be okay. It's almost like plugging yourself back in to your energy source after skipping a circuit or two (or sometimes blowing the entire switchboard).

We at Weemunch wish you a continued abundance of nourishment for you and yours through this Fall season and beyond.

Here is a recipe that we are grateful for:

Lisa Marie’s Gingered Apple & Carrot Soup
This soup is quite easy to prepare, easy to digest and verrry nourishing! Great for cold, blustery Autumn days to warm our cold, tired bones!

Ingredients:
One quart organic/free range non-medicated chicken stock (ideally homemadeJ)
One large organic/local onion
1 lb (approx. 8 med.) organic/local carrots, chopped.
1 tbsp organic butter
1 tbsp cold-pressed, extra virgin olive oil
1 large chunk of fresh ginger pressed through garlic press
1 sprig of fresh parsley, lemon thyme or chives
Unrefined sea salt to taste
1 cup (approx.) peeled cubed organic/local apples

Method:
1.) Sautee onion in butter and olive oil in a saucepan until transparent.
2.) Add in ginger and chopped carrots – cover until carrots are soft.
3.) Meanwhile, simmer chicken stock in large pot, covered.
4.) Once carrots are softened, add all saucepan ingredients into food processor and puree.
5.) Add to stock, salt to taste, and simmer for ½ hour to meld flavours.
6.) Add apple cubes approx. 15 minutes before serving to soften.
7.) Serve with a sprinkling of fresh chopped parsley, lemon thyme or chives.

Accompany with a few slices of warm wholegrain sourdough bread, a baked potato with all the fixings or some roasted chicken with sautéed greens.

~Even better the next day …Enjoy

Raw Foodies at Newly Established Organic Lives

The raw, organic food movement has expanded in Vancouver with the newly established restaurant, online and in-store shop, and educational facility called Organic Lives.

I dragged my poor husband and toddler there this afternoon to buy, the only local source for, raw coconut water. Pasteurized coconut water is available everywhere these days, but is most beneficial in its pure, raw form. And, that’s been impossible to find until now. Organic Lives freezes their organic coconut water in BPA free bottles at the source to maintain its fresh, raw state.

The health benefits of raw, coconut water is impressive: strengthening the immune system, aiding digestion, promoting vitality and energy, and hydration. Coconut water is high in potassium, calcium, natural sugars and chloride. And, on those days when my son resists drinking water…I give him a slurp of raw, coconut water to ensure he stays adequately hydrated

In addition to cruising the aisles at Organic Lives…and soaking in their raw varieties of nuts, cocao, salt and spices, dried kale and veggie crackers…We also tried one of their strawberry and chai spice smoothies, which they make with their own homemade almond milk. Commercially sold almond milk contains added sugar, additives, preservatives and beyond. Almond milk is an alternative to cow’s milk and can be added to smoothies or your morning granola. And, it’s easy to make. Here’s a simple recipe:

Almond Milk (5 cups)

Ingredients:

1 cup of raw, unsalted, organic almonds (a handful of brazil nuts optional)
5 cups water
1 to 2 tbsps of maple syrup or 1 tsp of pure vanilla extract (optional)
A blender or a fine Strainer or a cheese cloth

Directions:

1. Place one cup of almonds in a bowl, add a handful of brazil nuts to create a creamier taste
2. Cover the nuts with water by one inch and let stand of 24 hours or more
3. Remove the water, and place the soaked almonds in a blender or food processor, blend together until fine
4. Add three cups of water and then place in a fine strainer into a bowl
5. Place the remaining almonds back in the blender and add two more cups of water to the mix

6. Strain again over the same bowl, then add your vanilla extract (optional)
7. Store in the fridge. Lasts 3 to 5 days.
8. Make a facial scrub with the remaining almond puree!

A Trip to Pemberton

Recently we took a road trip to beautiful Pemberton. I had never really seen the Pemberton valley before. It was breathtakingly beautiful, with many beautiful farms throughout. One in particular was on our list; my dear friend Sarah's organic farm (biodynamic actually) called Rootdown Organics.
Oskar was instantly drawn to the big red piggies, the Indian Runner Ducks and, of course the caw of the roosters! It was such a different pace from the city - a welcome pace indeed. Needless to say, we ate gorgeously fresh food during our stay (a dynamic and succulent mixed green salad with edible flowers and raspberries, roasted chicken rubbed with fresh herbs and some leftover desserts from the night before; the Outstanding in the Field dining event they had attended.
This visit reaffirmed by belief that kids need to see 'the other side of things'. They need to be shown where their food comes from, how it's grown and harvested and, ultimately, prepared. It provides them with a connection to their food (that is all but lost in most urban kids these days).

This is not a new topic on our blog but I feel it needs to be echoed as I see so many mothers struggling with their children's fussiness and disconnection to their food. Much of that can be alleviated by incorporating some simple practices at home (a trip to a farm wouldn't hurt too, if you can manage it. This 'harvest season' is the best time to do it as everything is ripe and ready to be plucked.)
1.) Keep giving your kids food that you feel they need in their diet, even if they refuse it (ie: fresh leafy greens, root veggies, whole vs. white grains, fruit instead of fruit juice. And provide small amounts to avoid waste).

2.) Don't give up, they'll eventually decide they want to try it (most of the time anyways). It's not about trickery or pushing something on them. It is about positive encouragement. Note: they are more likely to do it if you do.

3.) Engage them. Let or encourage them to be a part of the food preparation, starting at the grocery store, farmer's market, whatever your source for food.

4.) Let them or encourage them to help prepare meals (start simple and eventually allow them to make whole meals, according to age and abilities - don't underestimate them. You'll be surprised how quick they learn and how able they are when Mom (or Dad) has the patience to weather the mess, ie: the odd egg shell in your omelette, or perhaps a broke dish on occasion. Empowering them to enjoy and be responsible for their nourishment will feed them throughout their life (mentally and spiritually too).

5.) Make dinnertime a time to relax and bond as a family, have conversation, perhaps even have a few laughs. Ideally, encourage your children to honour their meal times by sitting for the duration of the meal and eat as much as is comfortable for them, taking time to chew and rest. This, again, is most effective when we, as parent, lead by example. It will teach them to appreciate their meals and mealtimes more.*An added bonus is that this will also enhance the digestive process; when the body is more relaxed it breaks down our foods more efficiently and we absorb its nutrients.

6.) Talk to your kids about where their food comes from, if they cannot see for themselves. Make it an important conversation where you display to them that is worthwhile thinking this through. Add in gratitude toward the person who provided/grew/raised the food.

7.) Grow your own food, if possible. If you don't have a yard or space to grow in consider a planter box or perhaps just a few herbs in the window. And there's always sprouts or ferments (see our ginger beer post) - which anyone can ‘grow’ in their kitchen with a little know-how.

*Stay tuned for more on creative options for growing food in future blogs.
Until then, be well nourished...

Test Kitchen: Banana Bread Birthday

Cooking and baking is all about interpretation. It’s always a privilege to try out someone else’s family recipes, particularly this tasty, simple banana bread that has been in Vitamin Daily Editor Sarah Bancroft’s family for four generations. I’ve taken her deluxe, super simple recipe and added a few WeeMunch touches to make it a little more holistic and to minimize those sugary highs and lows that our little’s ones get when they eat too much refined, white sugar and flour. I’ve also added Lisa-Marie’s cream cheese icing. My take on it requires half the maple sugar and a touch more cream cheese. That’s the great part about baking…learning about other people’s trade secrets, and, over time, making them your own.

I recently served this at my son Ilan's second birthday. And, while these banana bread cupcakes looked a little like those vegan, sugar and gluten free hockey pucks (Babycakes NYC Cupcakes) I served at his first birthday...our famillies were pleasantly surprised by the soft and delicious flavours of this year's creation. Try them.

Banana Bread

2 large eggs
1 cup of panela sugar (Read Truth about Sugar here)
½ cup of oil (unrefined preferred)
2 ripe bananas
1¼ cup spelt flour
1 tsp baking soda

Preheat the oven to 315 degrees F. Combine eggs, oil and sugar. Add mashed banana and nuts. Sift in flour and baking soda, stirring just until blended. Bake in well-greased loaf pan for about an hour. Sarah Bancroft’s Original Post

Cream Cheese Icing

200 grams organic cream cheese2 tbsp organic butter or ½ cup organic whipping cream, whipped.½ tsp. vanillaAdd 1/2 cup sifted maple sugar and ½ maple syrup

Beat for 3 to 5 minutes. Then refrigerate for a few hours. Spread on your banana bread right before serving. Enjoy.

Last Chance for Vancouver's Farmer's Markets

Beyond getting to park your bike in the bike valet, there is no better way to eat or learn about what's local than visiting your nearby farmer's market. In the last five years, Vancouver's farmer's markets have become a lively and well supported institution where you can now buy local meat and seafood, cheese, bread, produce, crafts and more. Visiting the markets on a regular basis is also a good way to get to know your local producers. I've started to develop relationships with an apiary in Abbotsford and a farm in the Okanagan. This can give you a closer connection to your food and provide a real sense of trust in knowing where your food is coming from. That's not something you get when shopping at a big box grocer, or even a place like Whole Foods.

The summer Farmer's Markets are now winding down, but believe it or not, many are still open until the third week of October. There is also a winter long market (location: tbd) and a one day holiday market on December 11, 2010 at the Croation Cultural Centre. Check for locations and dates here.

Zucchini Latkes

I just tried out making zucchini latkes and they are stellar. We’re going through another little “pesky about veggies” period. These periods don’t last long yet, maybe a few weeks at most, but I find that if I’m creative my little guy will eat his veggies. And, zucchini latkes were definitely a hit.

These wonderful summer fruits are now is season so you will be getting the most nourishment, including energy and vitality, out of these now while they are super fresh and in their prime.

Recipe

1. Grate one to two medium sized organic, zucchinis. Please leave the skin on for maximum nutrients.

2. Place your grated zucchini in a cheese cloth or tea towel and squeeze out the day’s frustrations…and the waters contained within. This will prevent your latkes from drowning in the pan. This might sound strange...but my little guy really enjoys drinking zucchini water. Try it out on your little one, you may be surprised.

3. Place the contents in a bowl. Add one egg and four to six tablespoons of whole spelt four. The egg will help to bind the zucchini together and the flour will dry up the remaining moisture.

4. Mix together. You can add some feta or raw, organic parmesan cheese if you like.
You could also grate in some broccoli stems, add some spinach. It’s up to you. Like the frittata, the latke is a great dish to toss in extra veggies and have some fun. Add some unrefined salt, pepper and a few chili flakes to taste.

5. In a medium sized pan, melt some organic butter. Place a spoonful of your mixture in and flatten with a spatula. Panfry on each side for about 3 to 5 minutes on a medium heat. I promise you and your little one will both enjoy it.

I can’t believe it’s not Kraft dinner: Butternut Mac n’ Cheese

Mac n’ Cheese has to be the most famous or rather infamous kiddie food staples around. Having heard the following, “Once she tried Mac n’ Cheese she wouldn’t eat anything else,” I avoided offering Ilan the Mac monster like the plague. Instead I focused on giving him a variety of healthy foods, and insisted on these options during those pesky fussy periods, and waited on the kiddie addictions until I felt he had cultivated enough of a desire and love for a variety of foods. Until now.

One thing that I’ve never quite understood is the pressure that some parents feel to offer their children certain (unhealthy) foods while they are too young to even crave them or are affected by the influence of other children. My philosophy has always been, if they don’t know it will hurt them…definitely don’t give it to them!

Just recently I introduced pasta to Ilan. And, of course, he loves it. What child doesn’t love those fun shapes and spirals that point to the stars? I pack as big a pasta punch as I can by using whole, brown rice pasta. Contrary to popular belief whole wheat pasta may sound good, but it’s very difficult to digest and is highly processed and modified. Brown rice pasta is no poor cousin to traditional semolina or white flour pasta either. It tastes great, has loads of fibre, is easier to digest and is gluten free.

Rather than making a traditional béchamel, I do the following:

1. Bring salted water to a boil and add a cup or more of pasta elbows. Cook for 10 to 15 minutes. Strain and let stand.
2. While your pasta is cooking, lightly sauté some butternut squash (steam first if you’re using fresh. I keep some well prepared frozen, cooked and cubed squash in the freezer to make this meal even quicker), Red pepper, and tomato in a frying pan with butter, olive oil, garlic and a pinch of unrefined salt and pepper.
3. Then place ingredients in a blender with a dash of cream, goat milk, buttermilk, soft tofu (We suggest using Sunrise/Soyganic, Superior Tofu or Eden brands) or water. Puree until well blended and creamy and smooth.
4. You’ll be stunned by the bold, orange colour of your sauce! Place a portion of your pasta in a ramekin, add your sauce and then cover with white, (raw, organic preferred) cheddar cheese. You can serve this way or if you have time place your filled ramekin in the oven to melt the cheese. Remove from the over and let cool or more the content into a cool bowl for serving to your little one. Enjoy!

Blackberries & Salal berries—the wild fruit!

This is the fifth feature in the WeeMunch Seasonal Berry Series (use the search bar to read our posts on raspberries, strawberries, huckleberries, and salmonberries). I’ve grown to love blackberries and salal berries—despite their instense seediness—since learning more about their impressive nutrient content, and am more apt to popping one into my mouth when I come across a bramble on my way to the beach. I’ve only recently discovered salal berries and this year I’ve incorporated them into some of my favourite recipes. I have a lovely bush growing in my yard so I’ve been using them in pies and even homemade ice cream.

Oskar, my son, just loves them both. Come to think of it, I don’t think that there is a berry he doesn’t like. A momma can’t complain though—even though I managed to freeze almost no berries this year—because they are so very good for you.

Here’s a snapshot of the plentitude of nutrient value, common among berries in general, and found in blackberries and salal berries: high levels of vitamin C and A, and antioxidants known for their anti-cancer properties. Not too shabby for a ‘weedy’ berry. Most berries are bursting with healing properties. As a holistic nutritionist, I believe that food is medicine and works as powerfully as medicine, and there are many studies that show this repeatedly.

Known as the ‘cabernet of berries’ for their earthy wine-like taste, blackberries are easy to incorporate into a food-lover’s diet. I thought this recipe looked simple to make and very tasty. Great for your little one’s upcoming birthday party or a special summer treat.

Blackberry Tart Recipe
Prep and Cook Time: around 30 minutes; chilling time: 3 hours Ingredients:
Crust
2-1/2 cups walnuts
1-1/2 cups dates
Filling
5 cups fresh or frozen blackberries
3 TBS honey
1-1/2 TBS arrowroot

Directions:
1. Combine walnuts and pitted dates in a food processor. Process until well mixed and ground, but not smooth (about 40 seconds). It should have a coarse texture when done. Press into a 9-inch tart pan. Set in refrigerator while making the filling.
2. If you are using frozen blackberries make sure they are completely thawed. If not, they will dilute the filling as they thaw and make it runny.
3. Place 2 cups of the berries along with the arrowroot in a blender. Add water or blackberry juice. Blend into a puree.
4. Place puree in a small saucepan along with honey and cook over medium heat stirring constantly for about 3-4 minutes. It should lose its cloudiness and thicken. When it thickens and the cloudiness is gone remove it from heat. Mix with rest of the blackberries and fill tart shell. Refrigerate for at least 3 hours. Make sure it is covered so it doesn't pick up moisture from the refrigerator.
Serves 8

*Thanks to WHFoods.com website for the above recipe

Be well-nourished, Lisa Marie

Summer Munch’n Series: Popsicles

Here on the West Coast of Canada, the sun has been slow to declare that summer is here. One day it’s warm, glow feels eternal and the next day rainy, monsoon skies feel like winter.

If you are enjoying summer wherever you are…you know it’s time to prepare popsicles. I have searched everywhere to find an alternative to plastic popsicle trays, and discovered a new love for all silicon, non-toxic Kinderville Little Bites Ice Pop Molds.

The basic principle for popsicles for toddlers and beyond is 1 to 1 juice and water. We suggest the juice of fresh, local, seasonal fruits and veggies. Another alternative is to freeze those morning or afternoon smoothies in your popsicle trays. READ HERE for more smoothie ideas.

My first popsicle for Ilan is a mixture of fresh pear juice and water. After an hour or two, these little puppies are good to go. Enjoy.

Important juice note: We’re not fans of fruit juice at WeeMunch. Why? Because fruit juice by nature is high in sugar and has had the precious fibre removed. If you are going to offer juice, try to make it fresh and water it down. I often add lemon juice or the juice from over-ripe berries, watermelon or other fruits to water to make it more tasty. Try to make juice a special treat rather than a daily expectation.

Ginger Beer...the results are in!

The ginger beer (aka ale) I brewed recently from a 'ginger bug' (see our recent Ferment Fervour post) was ready for testing the other day so I reached up to the top of my fridge, where I store my ferments, and opened one of the bottles with a bit of angst; I always get the last minute jitters thinking that perhaps something went wrong or didn't seal it right. It's just like gardening when you put in the seed and check back weekly to see if anything is sprouting yet. Each time I look I ask myself: Will it sprout? Did I give it enough water? Were the seeds viable? And when it does sprout—it's like no other feeling of total contentment and pride.

So, back to the ginger beer. It let out a tiny little 'pfst' and I wondered if it was going to be ok. But as soon as I went to pour it it got even fizzier. I was gitty with delight! I called my husband to come and test it and both he and little Oskar were up for their 'quality control' duties. They both drank it back and finished with smiles. "Best one yet" and "Mmmm, momma! Geen-ger Beer". It was a hit. I really liked this one, we made it stronger (we made it with the full "6 inches of ginger root" at the end and used the zest of the lemon as well as the juice and therefore it was more flavourful and full-bodied than the last one. It had that wonderful gentle warming at the back of your throat feeling that only ginger can provide; accompanied by a gentle fizz which flirts with its earthy body, a hint of lemon and just enough sweetness.

It's amazing the pride you get from 'raising your own ferments' just as when you sprout your seeds, and raise a child.
If you don't have the means for a garden, create one in your kitchen by way of fermented food projects. You can always go outside to enjoy them once they are finished and relish in the harvest whilst getting your vitamin D from the sun. Be sure to mindfully enjoy the many benefits of your ginger beer. It has plenty of beneficial bacteria, lively enzymes, the many powerful healing components of ginger and the additional alkalinity and freshness of lemon. This is a healthy and alkaline drink, unlike commercial soft-drinks.

Note: Start saving old wine bottles and, even better, clip-top beer bottles (Like Grolsch brand). They're great for home ferments.

PS: I just picked several pounds of gorgeous yellow-orange plums today...perhaps a Plum T'ej is in my future. Stay tuned.

Yes, it has IRON!

Contrary to what Popeye might have you believe, spinach isn’t the prime ruler for iron. It’s good for you, yes, and contains iron (best when lightly cooked), but there are other surprising and abundant sources of iron out there. Why does iron matter? Inadequate exposure to iron can create a failure to thrive, lack of stamina, tiredness, loss of appetite, anemia. Some doctors argue that a lack of iron in the formative years can lead to learning disabilities, excessive trantrums, and holding one’s breath until turning blue.

Your little one needs a significant amount of iron throughout their development. The early years are important. From 7 to 12 months, a baby’s need for iron springs by double to 7.8 mg and from a year onwards hovers between 6 to 7 mg. And, at 7 years it jumps to almost 9 mg. That said, it’s confusing and frustrating to expose your child to 7.8 mg at 7 months when they have just started eating solids. It’s these figures that lead most parents to buy and offer highly processed and refined, and fortified (often with the worst quality vitamins/minerals) baby rice cereals.

There are two types of iron, heme which is found in animal products and the iron found in vegetarian sources known as non-heme. Conventional nutrition argues that heme sources of iron are more available to the body, and therefore more readily absorbed. The amount of iron absorbed from vegetarian foods is believed to be around 1 - 10%, while it is 10 - 20% from animal foods. The misleading thing here is that we often read the nutritional charts on packages to determine the nutrients contained within. What we often don’t know is how much and how many nutrients are absorbed by our bodies. So, simply exposing your child to their 7.8 mg may not be enough. You’ll want to expose them to a variety of sources, taking into account that the body doesn’t absorb all of the iron available in the foods we eat.

Combining vitamin C rich foods with foods that contain iron can increase absorption. Broccoli and bok choy for instance are high in both iron and vitamin C.

There are some excellent and surprising non-heme sources of iron. Here’s the WeeMunch shortlist.

Blackstrap Molasses

Tahini

Tofu (Non-GMO, organic preferred)

Raisins (ideally organic)

Turmeric

Watermelon

Mint and Parsley

The following is a list of foods that provide 8 mg or more of iron per 100 grams:

Whole (unrefined) cereals and grains

Legumes: lentils, soybeans, lobia (black-eyed bean curry)

Vegetables: Beetroot greens, parsley

Spices: Turmeric

Fruits: Dried dates

Fish, turkey and red meats

Mussels, sardines, oysters, shrimp

Ferment Fervour: How to Make the Best Ginger Ale

Ever since I picked up a copy of Wild Fermentation several years ago I've been intrigued by fermenting and have done several ferments now, namely honey wine (I gave it as Christmas presents for family and friends in the past) and, most recently I made ginger beer.

The author, Sandor Ellix Katz, writes, "Microscopic organisms—our ancestors and allies—transform food and extend its usefulness. Fermentation is found throughout human cultures. Hundreds of medical and scientific studies confirm what folklore has always known: Fermented foods help people stay healthy."

As a nutritionist I agree with this statement and that is one of the reasons why I loved this book so much. I believe that one of the commonalities between the most healthful societies of the world, such as Japan, is the ‘living foods’ they consume, such as fermented pastes such a miso.

North Americans don’t really have a staple food that is traditionally fermented, other than yogourt, which is so highly processed and contains little of the vitality it does when homemade with fresh milk/cream. Pickles and sauerkraut are now a fast-food, processed with vinegar and not really fermented at all.

Another aspect of this book I love is that the author is humorous, very knowledgeable and provides great practical tips and creative ideas for those of us who like to 'cook outside of the box'.

This is the first post in what I plan to be a series of posts on fermenting foods (not consecutive posts). I hope that they will be informative and inspiring enough for you to try for yourself and see if you get hooked on the flavour and vigour that you get from these living foods! It is a great way to have a little fun in the kitchen and create a project that could be fun for the kids to take part in too; kind of like growing something from seed and watching it sprout. They’ll delight in the spontaneity of bubbles forming as their ‘bug’ grows almost before their eyes.

Ginger Beer (aka Ginger Ale) from the book Wild Fermentation

Note this is a (healthy) ‘soft drink’ not an alcoholic drink, the fermentation creates enough carbonation for a bubbly beverage but not enough to contribute an ‘appreciable’ amount of alcohol.

Also, you’ll notice that the recipe calls for sugar (or honey) and because during the fermentation process the microorganisms fully metabolize the sugar, it is considered not the same as consuming refined white sugar in its usual form -which causes chaos on our metabolism when consumed regularly.

From Wild Fermentation: “Fermentation also removes toxins from foods. This is vividly illustrated by the case of cassava, an enormous tuber native to the equatorial regions of Africa and Asia. Certain varieties contain high levels of cyanide and are poisonous until they have undergone a soaking fermentation. The fermentation process eliminates the cyanide, rendering the cassava edible and nutritious.”

Timeframe: 2-3 weeks

Ingredients:
3 inches or more of fresh ginger root
2 cups sugar or raw honey
2 lemons
Water

Process:
1. First you need to start the 'ginger bug': Add 2 teaspoons grated ginger (skin and all) and 2 tsp. sugar/honey to one cup water. Stir well and leave in a warm spot, covered with cheesecloth to allow free circulation of air while keeping flies out. Add this amount of ginger and sugar/honey every day or two and stir, until the bug starts bubbling, in 2 days to about a week.

2. Make the ginger beer any time after the bug becomes active. If you wait more than a couple of days, keep feeding the bug fresh ginger and sugar/honey every 2 days. Boil 2 litres of water. Add about 2 inches of gingerroot, grated, for a mild ginger flavour (up to 6 inches for an intense ginger flavour) and 1 ½ cups sugar. Boil this mixture for about 15 minutes. Cool.

3. Once the ginger/sugar/water mixture has cooled, strain the ginger out and add the juice of the lemons and the strained ginger bug. If you intend to make this process an ongoing rhythm, reserve a few tablespoons of the active bug as a starter and replenish it with additional water, grated ginger and sugar.

4. Add enough water to make 4 litres (one gallon).

5. Bottle in sealable bottles; rubber gasket “bail top” bottles are great or capped beer or wine bottles. Leave bottles to ferment in a warm spot for about 2 weeks.

6. Cool before opening. When you open a ginger beer, be prepared with a glass, since carbonation can be strong and force liquid rushing out of the bottle.

This is a family favourite in my house and does not last. Consider making a double batch once you get the ‘feel’ for fermenting.

ENJOY!

A WeeMunch Guide on Water

When we first brought Ilan home from the hospital we were visited by a public health nurse. I can’t remember a thing she said…I was just too exhausted and excited and frazzled. One thing that did stay with me from her visit was the notion that you don’t give water to babies. And, further that some newborns, when given large quantities of water, can have seizures.

That said, water is a critically important part of your growing child’s nutrition. So how much, how often and when should you offer your little one water? Here’s a WeeMunch guide.
1.) You can begin to offer your baby water at about six months. Until then, s/he gets all the hydration s/he needs from breastmilk or formula. Water is a great way to introduce using a cup to your little one. I have friends whose children never used a bottle or sippy cup. They went straight from breastfeeding to using a cup. And, quite well.

2.) Before six months, the introduction of water can interfere with a baby’s ability to absorb nutrients in breastmilk. And, both breastmilk and formula contain water, so it’s completely unnecessary.

3.) Large amounts of water can curb an appetite and create fullness.

4.) In rare cases, offering water to a baby that is less than six months old can cause a condition known as water intoxication, which can cause seizures and even a coma. This happens when too much water dilutes the concentration of sodium in the body, upsetting the electrolyte balance and causing tissues to swell.

5.) After six months, you can introduce water and solid foods in small amounts to your little one. But you still don’t want to overdo water. Our little ones are pretty smart and will guide us as to how much water they want to consume. Just don’t overdo it.

6.) After one year, your toddler can drink as much water as they like. It’s still best to offer water between meals (not with meals). Ideally we should get in the habit of offering water 20-30 minutes before meals or 2-3 hours after. Note: this is simply a guideline for best digestion/absorption of nutrients and can be somewhat flexible.

7.) Parents often find that their children do not want to drink water. We suggest that you continue to offer it in its plain and glorious state. If they refuse it, then fine. But, juice drinks diluted with water, are not really considered water consumption. To give some taste to your little ones water add a splash of lemon juice (a great liver tonic) or put a small berry or piece of fruit, or its juice in a glass with water. This gives them something fun and tantalizing to look at and seems to peak interest.

8.) Why do we drink water? It’s a great cleanser for the body and the tissues. It’s basically essential to life! And, teaching our little ones to enjoy it for what it is…is an important life lesson that will stave off false hunger, aid healthy digestion, headaches and beyond.

Source: This piece was written using content from babycentre.com.

Having Fun with Raspberries

Raspberries are the fourth in the WeeMunch Berry Series. These are definitely one of my favourite berries, partly because they are fairly low-maintenance to grow and overall an easy berry to incorporate into many a great baked goodie. I certainly wouldn’t turn down a fresh one ever, and thanks to my neighbors’ sky-high groves of them I have been enjoying them for several weeks now.

Those velvety, luscious Rasberries are best picked when they reach a deep pink/red, almost purple colour. This hue shows its rich nutrient content. One of those notable nutrients is ellagic acid which is present in many red fruits and berries, including raspberries, strawberries, blackberries, cranberries, pomegranate and some nuts including pecans and walnuts. The highest levels of this acid are found in raspberries. So if you’re looking for a source of antioxidant and anti-cancer properties, they are your berries.

Raspberries also help prevent unwanted damage to cell membranes and other structures in the body. As with all berries, raspberries' have antioxidant properties, as well as some antimicrobial ones, including the ability to prevent overgrowth of certain bacteria and fungi in the body. So get out there and get your hands on some soon before they are gone and enjoy their many benefits!

Note: You’ll still get the nutritional benefits from frozen berries, a great option for storing your fresh berries for the winter.

Fun ways to use raspberries

1. Add raspberries to your apple crumble recipe.
2. Add fresh or crushed with honey if tart to fresh ice cream
3. Make an instant jam by simply crushing them with a fork and adding raw honey (as with strawberries)
3. Awesome enhancement to salad dressing!
4. One of the best berries for using in pies.

Raspberry Pie Recipe

Crust:
2.5 cups fine-ground spelt flour
1 tsp. salt
1 tsp. unrefined sugar
Put these 3 ingredients into a food processor and pulse a few times.
Add 1 cup of cold, unsalted butter, chopped into tbsp. sized cubes.
¼ to ½ a cup ice-cold water
Process butter into mixture about 10 seconds (using pulse) until it becomes a coarse meal consistency.
Have water ready (1/2 cup) and add in slow steady stream while blending just until it holds together.
(*Note: You may not need the full ½ cup of water).
Now it’s ready to roll!
*Fork the bottom of the crust if you are baking it empty.
Freeze for an hour or so before putting in filling.

Berry/fruit pie contents:

¾ - 1 cup unrefined sugar
¼ sifted spelt flour
1 tsp.cinnamon and ¼ tsp. nutmeg
Add all above ingredients together, then add 4 cups of chosen berries (I like a mixture of blueberries, raspberries, strawberries and huckleberries)
*If your berries are frozen you may want to defrost somewhat and drain excess water to avoid an overly juicy pie.
1 ½ tbsp. lemon juice + ½ tbsp zest
1-2 tbsp butter cut into pieces

Put fruit mixture into pre-frozen pie shell with butter pieces scattered over top.
*If very juicy add egg yolk to bind.

Preheat oven to 450 then reduce to 350 and put pie in oven. Bake 40-50 minutes, check after about 35 minutes. It’s done when the crust starts to brown slightly at the edges.

Oh Those Ruby-Red Strawberries!

This is the third berry post in the WeeMunch Summer Berry Series (see the first Salmon Berry post, or the most recent Huckleberry post).


Now it is time to honour the strawberry. Our strawberries have been ripening the past two weeks and are absolutely delicious! There's nothing quite like a fresh-picked strawberry from a sun-ripened vine. I prefer them straight-up, unadulterated and still warm from the sun.

Strawberries, particularly organically grown ones, are rich in vitamin C and higher in iron and potassium than other berries. Strawberries, like other berries, are famous in the phytonutrient world as a rich source of compounds called phenols. One family of those phenols is called anthocyanin, the water-soluble plant pigments responsible not only for the blue, purple, and red color of berries, but also for many of their health benefits—a heart-protective, an anti-cancer, and an anti-inflammatory fruit, all rolled into one.*

Choosing/Storing your strawberries:

Store-bought prepared baby foods containing berries are devoid of healthy anthocyanins and other nutrients such as Vitamin C that are only measurable in fresh and whole, frozen berries, but not in their processed counterparts.

A study from the Journal of Agricultural and Food Chemistry found anthocyanins, among other beneficial nutrients, were almost undetectable in canned foods, bread, cereals, and baby foods containing berries, even in baby foods prepared from fruits high in anthocyanins such as blueberries.*

So choose fresh, raw as much as possible and try to retain their nutrients by freezing them whole in a well-sealed glass jar or tupperware container if you are not consuming them within a day or two of picking.

Creative ways to prepare your fresh strawberries:

1. Homemade strawberry slushies—just add ice and maple syrup if they’re a little tart (mom can always sneak a little tequila in hers and make it a margarita—nobody will tell).

2. A great ice-cream accompaniment—served raw or cooked, like many other berries.


3. Strawberry tarts or shortcake. Alter your favourite recipe and use fine-ground spelt flour and unrefined sugar, for a much healthier version, instead of white flour and white sugar.

4. Strawberry purée for your baby. Note: strawberries should not be introduced in your baby’s first year if you are at all concerned about their status as a common allergen.


5. Smoothie or Lassi, a traditional drink from India. Plain organic yogourt and strawberries are nice blended together as a smoothie. To make a Lassi, add yogourt, strawberries, ice, a bit of lime juice and/or rosewater.

*Source Cited

The Silent Epidemic: Vitamin D and Sun Exposure

Our awareness of Vitamin D deficiency is to the 2000s what a toxic liver was to the 1990s. Studies show that Vitamin D deficiency is a “silent epidemic” at record lows, and that 3 out of 4 Americans are deficient. Adults and children require Vitamin D to protect against numerous different types of cancer—lung, breast, ovarian, prostate, colon, for example—and a multitude of other diseases. Vitamin D deficiency in infants in the first several months can put them at risk for several major diseases later in life.

Why have we become so deficient? We’ve become incredibly vigilant about reducing exposure to the sun for fear of skin cancer and sun damage to the skin. Since Vitamin D is made in the skin through exposure to the sun there does seem to be an uncanny relationship between our newfound sun consciousness and vitamin D deficiencies.

97% of cancers are linked to vitamin D deficiency. That means that only 3% of cancers are linked to overexposure from the sun. So add it all up and you’ll realize that you’re much better off being in the sunshine, as long as you don’t burn. So don’t be afraid of the sun, just be smart.

“Depending on your age, what type of skin you have, where you live and what time of the day and year it is, your need will vary. The farther you live from the equator, the more exposure to the sun you need in order to generate Vitamin D. For instance, a fair skinned person, sitting on a New York beach in June, in the middle of the day, for about 10-15 minutes (enough to cause a light pinkness 24 hours after), is producing the equivalent of 15,000-20,000 IU’s of Vitamin D. But the same person living further north in the U.K, or Canada would need 20-30 minutes to get that light pinkness, which is all one needs. Also, people with dark skin pigmentation may need 20-30 times as much exposure to sunlight as fair-skinned people, to generate the same amount of Vitamin D,” writes Dr. Frank Lipman.

For adults, the best measure is to have your vitamin D levels tested. It’s a little trickier for children as we’re not going to willingly take them for a blood test when they are young.

Here are some of Dr. Frank Lipman’s Tips on healthy sun exposure and increasing your Vitamin D levels

1. It sounds obvious, but ALWAYS avoid a sunburn.
2. Dr. Lipmann suggests getting 15 to 30 minutes of sunscreen free exposure to the sun 2 to 4 times a week (particularly, believe it or not, in the peak sunny hours of the day is when the most beneficial UVB rays are strongest). For children we suggest more caution. So less time, such as 5 to 10 minutes, spread out over the week.
3. Get frequent, short exposures to the sun. This is much safer than long and infrequent sun exposure. Note: You cannot generate Vitamin D from sun exposure behind glass.
4. After your safe sun exposure, sunscreen and hats/protective clothing is key. Consult the Environmental Working Group’s safe sunscreen list here. Remember, once you apply sunscreen your body is no longer producing Vitamin D.
5. Foods can boost your internal sunscreen are an abundance of fruits and veggies, such as greens, blueberries, raspberries, goji berries, pomegranates. Fish oils also help to generate internal sun protection.
6. Food sources of vitamin D include: Fish liver oil, fatty fish such as mackerel, salmon, herring and sardines, free-range, grass-fed meat (including liver) butter and eggs. Food and supplements are not enough Vitamin D. So don’t rely on food alone, as your body would require large amounts of it to get its daily needs. Vitamin/mineral-fortified foods may provide enough nutrients to keep you from major deficiencies but they are of low quality and should not be relied upon to provide your daily required amount of vitamins and minerals.
7. Vitamin D supplements are only a viable option if you are Vitamin D deficient, if you don’t get healthy sun exposure.

As always, the choice is up to you! Consult your doctor if you have concerns about you or your little one’s vitamin D levels. Enjoy the sun safely.

Source: For more information on Vitamin D consult the Vitamin D Solution by Dr. Michael Holick. This piece was written using source material from goop.com.

Huckleberry Hysteria

OK so hysteria may be a strong word for my infatuation with huckleberries, but they are the one berry that particularly stand out for me from childhood. We had a big old stump in our yard that a huckleberry bush grew out of and produced a pleasing plethora of berries every year. This is often where you'll find huckleberries, growing out of dead trees, and as long as they get adequate sunlight they'll produce berries.

I remember having to climb up into a pretty precarious position in order to get them all. I'd then plead with my mother to make a pie with them. She always said: "You're going to need a lot more than that to make a pie," but then always sweetly went ahead and mixed them with blackberries or strawberries or whatever we had in order to make a full pie. That's the one downfall of huckles; they are small and you need a lot to make anything substantial out of them. Huckleberries are similar looking to a blueberry, but smaller and the ones that grow here are a bright and shiny pinkish-red.

I have some ideas of what to do with them since moving to Bowen Island on the West Coast of British Columbia. This summer I am delightfully discovering that this wondrous island harbours many a huckleberry bush!

Here are my huckleberry recipe ideas if you are fortunate enough to have some:

1. Crushed huckleberries (as with other berries) are always nice with raw honey as an instant jam.

2. An ice cream accompaniment

3. A berry compote

4. Add to your favourite smoothies with strawberries and they're often in season together (hint: can you guess what berry will be featured in my next berry post?)

5. Add with another berry of choice in a berry pie or crisp.

6. Huckleberry salsa, a sweet salsa to accompany poached fish. Mmmmmm...here's a recipe to follow:

Sweet Salsa

1 cup ripe huckleberries
diced 1/4 cup sweet purple onions
minced 1 tsp ginger
minced 2 tsp fresh mint
minced 1 tsp lime juice
sea salt and pepper to taste

6. I also I find them to be a good berry for salad dressings or marinades because a little goes a long way. Here's my standard dressing recipe which you can play around with an easily add huckle's to. Enjoy!


Lisa Marie’s Dressing/Marinade
Makes about 1 cup

1/2 cup cold-pressed, extra virgin Olive Oil
2 tsp. stone ground mustard
4 tablespoons balsamic vinegar
1 tbsp white or red wine vinegar
1 tsp raw apple cider vinegar
1 tsp miso paste
2 tsp. hemp/flax/avocado oil
3 tablespoons maple syrup
Dash of unrefined sea salt

Add mustard, salt and maple syrup to vinegars, whisk with fork, add oils gradually whisking together then add optional ingredients if desired.

Don’t over-whisk or leave dressing out to be exposed to heat, light or oxygen too long as oils are sensitive to these. Transfer into dressing dispenser and shake before use. If storing in refrigerator, store in an air-tight opaque or dark, glass container.

*Only add hemp/flax/avocado oils before serving.

Optional
Fruit puree: raspberries, blueberries, blackberries, strawberries, huckleberries, pears, lemon/lime/orange/grapefruit juice and their rind.

Tamari (naturally brewed) for extra saltiness, flavour and good bacteria

Tahini for added creaminess, flavour and protein

Avocado for extra creaminess and good fat

Yogourt for added creaminess and good bacteria

Herbs to taste: thyme, rosemary, dill, coriander, sage, oregano…experiment!

*If using as a marinade–skip the use of Hemp/flax/avocado (whole or oil form, as they’re not appropriate for long-term exposure or cooking).

Eating for Sweet Dreams

Every parent struggles with sleep. First you struggle because of your child’s lack of a consistent sleep routine. And, then ultimately a lack of sleep becomes your own problem as you try to carve out a life for yourself in those quiet moments when your little one is dreaming. Sometimes, I will stay up until 2am just to have time to myself. I always regret it in the morning, but at the time staying up late always feels good. It gives me some time to decompress, to write, to think, to watch mindless television.

There are a number of reasons for poor sleep for both children and adults. Some reasons include:

1. Vitamin and mineral deficiencies
2. Lack of a regular and consistent sleep routine
3. Too much or inadequate daytime sleep
4. Noisy or brightly lit sleeping quarters (too much light especially during the summer months can really affect children’s sleep from about 18 months onwards)
5. Lack of a regular eating routine. Believe it or not, food can cue sleep.

Have you ever wondered if there are foods that can encourage or bring on sweet dreams for both you and your little one? The quick answer is YES. Some will sound like the foods your grandmother always told you about, others may surprise you. Here’s a WeeMunch shortlist on sleepy-time whole foods that contain tryptophan (a sleep inducing chemical), magnesium (a muscle relaxant). melatonin and serotonin. Sweet dreams.

Potatoes—ideally organic

Turkey

Cottage cheese (traditionally made not conventional), hard cheeses and yogourt—all ideally organic.

Oatmeal—It is preferred that you use slow oats, but either quick or slow please soak your oats for a minimum of 8 hours. Read about why here. If you suspect your child has gluten sensitivities or allergies, you should avoid oatmeal.

Almonds (or Almond butter), cashews, walnuts, organic peanut butter (Note: Organic peanut butter is a MUST. Read more here)

(Raw) Honey

Warm Milk–WeeMunch prefers organic, goat milk and dairy products, which also contains sleep inducing tryptophan.

Bananas–ideally organic

Eggs–preferably organic, free-range

Avocados

Soymilk, tofu, soybeans—Caution is required with soy products due to the prevalence of allergies. However, non-GMO, minimally refined soy products (no texturized or soy protein isolates) in moderation are healthy sources of protein and iron (especially tempeh and miso).

Foods to AVOID: Caffeine (chocolate, soda, black tea and for yourself if you are breastfeeding), Sugar (a nasty culprit that is found in all kinds of processed foods such as cereal, juice, fruit cups, granola bars and on). Allowing sugar into your toddler’s diet will affect your little one’s sleep at night. See our post on sugar here. Additional sleep disturbing foods are red meat, bacon, ham, sausage, pork, butter, simple carbohydrates such as white rice, white potatoes, bread, cream sauce, MSG, additives and preservatives, orange juice and other citrus juices.

For toddlers, avoid offering a large meal right before bedtime as the process of digesting a substantial meal can cause wakefulness. A consistent meal schedule can help to cue sleep, such as a regular nap following a snack or lunch or a before bedtime snack. A light sleep-time snack 45 minutes before bed is fine. Here are some good examples:

Organic apple slices and organic peanut or almond butter
Organic Yogourt and oatmeal
Warm organic milk
Sprouted grain or sourdough wholegrain toast and organic cheese

Source: The piece was adapted using content from Elizabeth Pantley’s the No-Cry Sleep Solution.