My Blog = My Life: vegetables

If you're on a mission to clean up your diet, getting your kids on board with the idea can seem impossible. If they're used to snacking on cookies, party-mix, Smarties, or packaged granola bars it can be frustrating for both of you to adopt healthier eating habits.
Thankfully, there are many scrumptious, nutritious recipes available that'll appeal to the pallet the same way junk food does. But instead of artery-clogging fats, refined sugars and flours, MSG, and simple carbohydrates, you'll be serving your child snacks that are loaded with nutrition and energy to help build a growing body.
Here are 10 snacks our kids love (and have no idea they're good for them!):

1. Gluten-Free Cinnamon Raisin Flax Muffins

2. "Just Like Wheat Thins" Crackers with Cheese from Trim Healthy Mama

3. Snicker Snackers

4. Apples or Bananas with Peanut or Almond Butter

5.Raw vegetables with natural, homemade salad dressing.

6. Yogurt or kefir, with berries and raw honey

7. Skinny Chocolate from Trim Healthy Mama

8. Cottage Berry Whip from Trim Healthy Mama

9. Peppermint Patties

10. Trail Mix.

Linked up to: Stacy Makes Cents.

Like many of you, we are a single-income, larger-than-average, (1.8 or more children), homeschooling family.

And both my husband and I come from a rich, Dutch heritage.

In other words, whether or not we need to be, we enjoy frugal living. I'm also a lover of nutritious, from-scratch, whole-food cooking. Overtime, we've found that you can have one and the other! Here's how we can enjoy a mainlywhole-food diet on a budget (we still eat take-out more often than I'd like to admit!).

Cheap foods that are good for you

1. Whole grains. Oatmeal, brown rice, and quinoa are cheap! For ultimate nutritional value, choose any of these grains and soak them for a hearty breakfast that'll keep you energized all morning.

For a fabulously healthy, gluten-free, blueberry-muffin smelling breakfast, pour 1 cup of steel-cut oats, brown rice, OR quinoa in a crock-pot. Add 1 1/2 cups of almond milk, 1 1/2 cups water, 1-2 Tbsp of ground flax seed, 2-3 Tbsp butter or coconut oil, 1 cup fresh blueberries, cinnamon, sea salt, and sweetener (honey, maple syrup, stevia, or brown sugar) to taste. Stir. Cook on low overnight. Alternately, try using diced apple and a handful of walnut in place of blueberries.
2. Beans and legumes. Beans are one of the cheapest proteins available and can be used to replace meat in a meal. Given a good, over-night soak in purified water, they are a highly digestible form of fiber, complex carbohydrates, iron, and folate - ideal if you're pregnant or breast-feeding.

Our favorite way to enjoy beans are in chili, taco salad, and brownies (there's a Special Agent Brownie recipe in Trim Healthy Mama that's absolutely fabulous!).

3. Eggs. Eggs are one of the very few complete proteins available to us (they contain all 9 essential amino acids), contain only 70 calories, and are chock full of nutrition. Besides being excellent sources of protein and good cholesterol, they also contain iron, vitamins A, D, E, and B12, folate, selenium, and lutein.

Eggs can be cooked quickly in a variety of ways (hard or soft-boiled, fried, poached, scrambled) and provide great structure and texture when added to baked goods.

We enjoy them on their own and in omelettes, crepes, breakfasts bakes, and pizza crust.

Foods worth paying more for

No matter how tight our budget, there are certain foods I don't cheap out on as we feel the extra dollars are insignificant compared to the health benefits. We'd rather "pay the farmer than the pharmacy," as the saying goes.

1. Oil. It's a safe bet that anything you can get in a big plastic jug for $4 is not good for you. Vegetable oils and margarine derived from cheaply grown or genetically modified plants like sunflower, corn, soybean, canola, safflower have little nutrition to begin with and are chemically altered and deodorized in order to make them palatable. Our bodies were not meant to consume them.

Opt instead for healthy saturated fats that are rich in Omega 3 fatty acids. These include butter (preferably organic), coconut, olive, and red palm oil.
2. Fresh, local, organic produce. We can't afford to purchase all of our produce this way, but we try our best to grow or purchase the infamous "Dirty Dozen" organically as these fruits and vegetables contain the highest pesticide residue otherwise:

• Peaches
• Apples
• Celery
• Peppers
• Nectarines
• Strawberries
• Pears
• Cherries
• Spinach
• Lettuce
• Potatoes
• Grapes

• onions
• avocado
• sweet corn
• pineapples
• mango
• asparagus
• bananas
• cabbage
• broccoli
• papaya
• kiwi

Instead, we use coconut or almond milk. They contain high levels of vitamins A & D and are lactose free. They cost slightly more than pasteurized, hormone enhanced cow's milk, but since we rarely use it for more than our morning smoothie, we don't notice a difference in our grocery bill.

As our budget allows, we try to purchase higher quality dairy products like kefir, greek yogurt, cream and cottage cheese.
4. Meat. Cheaper cuts of meat are usually that way because they come from animals that are pumped full of genetically modified grain products, growth hormones, and antibiotics - the sole purpose of which is to fatten an animal up as quickly as possible for slaughter. Food Inc. is a fascinating documentary that explains how the food industry is making us sicker, fatter, and poorer through this process.

Although more expensive, grass-fed, locally raised, organic beef and chicken is a far more nutritious alternative and of much less consequence to your health.
5. Sweeteners. Sugar is cheap, appeals to our pallet, and is easy to come by. Consequently, diabetes, obesity, cancer, heart failure, and a host of other health concerns are also the norm. We stay away from refined sugar as much as possible and use raw honey, pure maple syrup, and stevia instead.

While they should still be used in small quantities, these sweeteners contain healthy enzymes and minerals which are difficult to get from other foods. They also have a healthier Glycemic Index which means they don't mess with your blood sugar levels in the same way refined sugar does.

Where to get healthy food for less

1. Garden. Anyone can grow their own produce, even a little bit. Be it a pot on the balcony of your apartment or a 3 acre market garden, all you need is some seed, soil, water, and sun and you're in business.

We put in a large raise bed last year for free - my husband made a tarp in exchange for a truckload of triple-mix and I used the gift cards I got for my birthday to purchase our seeds and plants.
2. Farmer's Market. Farmer's markets are great places to find local, seasonal produce, cure meats, eggs, honey and maple syrup at a fraction of the price you find in the store. Plus, farmers generally care about individual relationships with their customers and often offer a faithful buyer further discounts and "throw in a little extra."
3. Local Farmer. In the fall, we often purchase 1/4-1/2 a cow from a Christian farmer who grows his beef organically. We get to choose how we'd like it butchered and our freezer is well stocked for several months. We estimate purchasing our meat this way saves us 30% of the store price.

If we had the space for it, we'd love to keep our own chickens. We go through plenty of eggs around here! Thankfully, they are cheap to come by! We buy them from Brad's co-worker whose family keeps organically raised laying hens as a sideline business.

In the summer, we pick our own berries, freeze most of them, and turn some into sauce or jam. A relative of ours keeps a bountiful raspberry patch where we can come and go as we please.

It didn't work out last year because of pregnancy complications, but this summer, my mom, sisters, and I plan on putting up other produce from local farms that we don't grow ourselves: peaches, pears, carrots, pickles, etc.

4. Bulk Stores. I buy most of our grain from The Bulk Barn. We often receive coupons for $3.00 off a purchase of $10.00 or more (which I can easily spend in one visit!). I blend whole kernels with my Wondermill and the stuff I purchase pre-ground (flax), I purchase in small quantities as it goes rancid quickly. I purchase my organice herbs, teas, sea salt, and spices from The Bulk Herb Store.

I also purchase soap and other dried goods here like coconut, almonds, walnuts, and cranberries.
5. Grocery Store. You can save money at the grocery store by using coupons, ad-matching, checking the clearance shelf, and purchasing store-brand non-perishables like brown rice and tomato paste.

The clearance shelf where everything is ripe and ready, is a wonderful place to get greatly discounted produce. If you have a juicer, freeze your juice into Popsicles for a healthy summer treat or into ice cubes for slushies. Peppers and onions can be cut up and bagged for pizza toppings, apples turned into sauce, and mushrooms sauteed in butter for a fine steak topping.
6. Online. I must admit to rarely purchasing groceries online. I prefer to see the product myself. The exception to this is the extra virgin coconut oil I get from Tropical Traditions. The quality is truly remarkable. We use it a lot, especially in desserts like Chunky Cream Pops, Skinny Chocolate, and Peppermint Patties. I'm thankful it regularly goes on sale for 40-50% off.

In the interest of full disclosure, some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I receive an affiliate commission. I only recommend products I use personally. Your purchases through these links help support Growing Home. I humbly thank you for your support! Linking to: Mind Body Sole, Raising Homemakers, Deep Roots At Home, Frugally Sustainable, Natural Living Raising Arrows, Time Warp Wife, Far Above Rubies, Homestead Barn Hop, The Better Mom,

This is the perfect bread recipe for a beginning baker. If you're kinda like me and get a little intimidated by terms like "proofing yeast," "kneading dough," and the like, than this recipe is for you. I'm not one to measure ingredients exactly, which isn't always the best policy when it comes to sensitive baking situations where yeast is involved. This recipe leaves a large margin for error (probably why it's one of my favorites!), and you'll be walking away from it like you've been baking bread for years!

You'll need: 1 envelope (1/4 oz) active dry yeast 2 cups warm milk 6 1/2 cups all-purpose flour ( plus more for dusting ) 1/2 cup butter, room temperature, cut into pieces 1/2 cup sugar 2 large eggs, plus 1 large egg that's lighty beaten 2 1/2 tsp salt 1 cup raisins 1 tbsp cinnamon vegetable oil for bowl For filling: 1 1/2 cups sugar 2 tbsp cinnamon 2 tbsp water

In bowl of an electric mixer, sprinkle yeast over the warm milk and whisk to combine. Add flour, butter, sugar, 2 eggs, and salt. Attach the dough hook to your mixer. Mix on low speed until all ingredients are well combined (about 3 minutes). Increase speed to medium-low and mix until the dough is smooth and pulls away from the sides of the bowl (about 3 more minutes).

Your dough should look soft-like something above.

Turn dough out onto a lightly floured surface. Pat dough into a 9-inch round (about 1 1/4 inches thick) and sprinkle with raisins and cinnamon. Knead dough until incorporated. Place dough in lightly oiled bowl and cover with plastic wrap. Let rise in a warm place (I use my oven-warmed slightly by heating to the lowest degree for 50 seconds) until doubled in volume, about an hour.

Return dough to lightly floured work surface, and pat into a round again. Fold the bottom third up, and then top third down, and the right and left sides over, tapping dough to release excess flour and pressing down to seal. Return dough to the bowl, seam side down and cover with plastic wrap, and let rise again until doubled, about 40 minutes.

To make filling : Mix sugar and cinnamon with 2 tablespoons water in a small bowl.

Place dough on lightly floured surface and divide in half.

Roll out one half to a 12 x 10 inch rectangle. Brush with beaten egg and sprinkle with half the filling. Repeat with the other half of dough.

Grease two 9 x 5 inch loaf pans, set aside. Fold in both long sides of dough, about an inch. Then roll dough toward you with short side facing you, making a nice and tight log. Place in prepared pans with seam side down. Cover loosely with oiled plastic wrap and let rise in a warm place until dough is just above the rim of the pan, about 30 minutes. Preheat your oven to 425 degrees. Brush tops of loaves with beaten egg and place loaf pans on a baking sheet to catch drips.

Bake, rotating pans halfway through, until loaves are golden brown, about 40 minutes. Let cool for 10 minutes before turning out to a wire rack.

Enjoy!

I was really happy to hear that a new restaurant is coming to the downtown 'hood.
Tangerine by chef Aimee Schulhauser of Evolution Catering will be a welcome addition to the strip of shops on 14th Avenue next to Lorne Street (2234 14th Avenue, to be exact).
The restaurant will be open mainly during the daytime and into the early evening hours, with later hours a possibility once the restaurant has its feet under it (the same goes for a liquor licence). Schulhauser tells me that fresh garden vegetables from her grandma's garden will be front and centre this summer. She calls Tangerine's menu a "chef's playground" featuring a handful of semi-permanent sandwiches and salads, along with whatever else she creates on any given day.
Tangerine's website will be up and running in June. In the meantime, check out Schulhauser's other website: http://www.ecff.ca/

One bite of this flavor-packed salad and you'll understand why Goodness Me cooking instructor Sandy Pomeroy named it Sensational Salad! A plate or two of this, and you're well on your way to 5-10 servings of vegetables per day. I've tweaked the recipe to suit our taste, but the original came from her.

Sensational Salad

• 4 cups organic salad mix (choose one with lots of different leaf varieties)
• 1 cup cauliflower florets, finely chopped
• 1/2 cucumber, quartered horizontally, then chopped
• 1/2 red pepper, finely chopped
• 1/4 cup green onions, finely chopped
• 1/2 carrot, grated
• 1 cup kale, finely chopped
• 1/2 cup mushrooms, finely chopped
• 1 cup raw pumpkin seeds
• 1 cup dried cranberries

• 1/2 cup extra virgin olive oil
• 1/4 cup flax oil
• 1 tsp. Herbamare
• 1/4 cup red wine vinegar
• 1 clove garlice, finely chopped

It feels as though everyone I know has come down with seasonal colds and flues over the last week! Thankfully, we've been spared so far. I'm sure our turn is coming though so I made up a stockpot of Chicken Soup on the weekend for when the time comes.

Grandma knew what she was talking about when she said chicken soup is good for the cold! When chicken is cooked in a soup or broth, it releases an amino acid called cysteine that helps break down mucous and heal the lungs. The addition of other vegetables (garlic, onion, leeks, carrots, and celery) provide vitamins A, B, C, and E, and provide antibacterial, anti-fungal, antiviral, and anti-inflammatory properties.

So if the family's feeling queasy, simmer up this traditional favorite and enjoy the flavorful health benefits! There are a zillion variations to Chicken Soup. This is how I make mine (and how my Mom made hers). Gluten-free.

Healthy, Healing, Old-fashioned Chicken Soup

For THMer's this is a Fuel Pull.

Ingredients:
1 whole organic chicken
water
6 carrots, peeled and sliced
2 large onions, chopped
1 leek, chopped
1/2 stalk of celery, chopped
2 garlic cloves
1 Tbsp dried parsley
1 Tbsp oregano
2 tsp Herbamare (or sea salt)
1 tsp freshly ground pepper
4 cups prepared GF Chicken Boullion (I use the Epicure brand)
4 bay leaves

Directions:
Place whole chicken in a large stock-pot and cover with water. Add remaining ingredients and bring to a boil. Boil for 30 minutes or until the meat is ready to fall off the bone. Remove chicken from stock-pot until it's cool enough to handle. Carefully pick apart the meat and return it to the soup in small, bite-sized pieces. Discard the bones. Simmer soup for several hours - the longer, the better! Remove garlic cloves and bay leaves before serving.

If you're feeling well, nothing beats a bowl of warm soup served with crusty white bread, sharp cheddar, and a handful of saltines. :-)

Makes 20+ servings. Freezes well.

For more healthy recipes, I highly recommend The Cottage Mama Plans Her Menu eBooks. This is the one set of eBooks I continually go back to for recipes (especially the homemade BBQ sauce!). They are to simple to prepare and are generally loved by the whole family.