Hey Fat-Head, Take your Fish Oil!

Hey Fat-Head, Take your Fish Oil!

Yes, I said fat-head!  Our brains are composed of about two-thirds fat. The fatty acids processed by our bodies from the fats in the food that we eat are what our brains use to help us think and feel.  Therefore, our diets affect the brain chemicals that influence our mood and behavior and our thought processes and emotional reactions that ultimately create how we feel and the way we are inclined to behave.

What are Essential Fatty Acids (EFA’s)?  They are building material that our brains need.  “Essential” means that your body needs them for proper function and health, however, your body can not manufacture them.  You must get them from the food you eat.

Which Essential Fatty Acids (EFA’s) do we need to maintain the brain?

A steady diet of Omega-3 and Omega-6 fatty acids is crucial to a well-functioning brain. The good news is that your local supermarket has what you need to maintain your brain’s supply of fatty acids.

Good dietary sources of Omega-3 fatty acids are high-fat, cold water fish like salmon, sardines, mackerel, and trout.

The Solution:  Change bad fats to good fats in your diet. A steady diet of Omega-3 and Omega-6 fatty acids is crucial to a well-functioning brain as well as stable moods. The good news is that your local supermarket has what you need to maintain your brain’s supply of fatty acids.

Good dietary sources of Omega-3 fatty acids are high-fat, cold water fish like wild caught salmon, (beware of farm-raised and color injected) sardines, mackerel, and trout. That’s why fish are called “brain food”.

To boost your supply of Omega-6 fatty acids, look for foods and supplements that include evening primrose, borage, and black currant seed oils. Of course meat, eggs, and dairy are also good in moderation.

My all time favorite oil supplement is Carlson’s Norwegian Cod Liver Oil.  Carlson’s Fish Oil is rated among the best fish oils. It is cold processed from the cold, unpolluted waters of Norway and imported to Carlson’s Lab.  We use the lemon flavored oil and pour it into our morning smoothies.

What it does:

·        Omega3 oils promote the optimal function of:

·        Cardiovascular health*

·        Brain and Nerve Function (helps alleviate depression)

·        Healthy Vision *

·        Immune system Health*

·        Healthy Joints and Movement*

·        Radiant and Healthy skin*

Personal Testimony:  We have seen dramatic results in our family in eliminating spring time allergies.  One table spoon gives us about 12 hours relief from sneezing, itching, and that underwater feeling.

I coach high school sports and elementary PE.  I stand, run and jump (mostly standing) for hours.  Taking Carlson’s alleviates joint pain.

My Grandmother used to give my mom Cod liver oil her when she was a child for her asthma.  Now in her 70's Mom has started taking it again.  Mother knows best.

*statements not approved by the Food and Drug Administration 

More about the Neti Pot - A Gross Story – but Educational:

A Gross Story – but Educational:

  When I was about 11years old my parents were youth leader.  One Saturday they took a group of high school kids to the beach for a day of swimming and play on the Gulf Coast. 

When we were in the 12 passenger van getting ready to go back home one of they guys who had been surfing reached forward from the seat behind me to change the radio station.  When he did, to both of our surprise it was like someone poured a large warm bowl of salt water down my back and in my lap.  The surfer’s sinuses where full of ocean water from surfing all day and when he leaned forward, out it poured. The surfer was embarrassed and apologized profusely.

Looking back it was amazing how much water our sinuses can hold.  I remember my mom telling me, as well as reading, that doctors would often prescribe swimming in the ocean (salt, sun, fresh air, as well as a "de-stresser") for people with asthma, sinus problems, for the healing of skin ailments or for deep wounds, and also for burn victims.  

Now that I think about it my surfer friends they were  rarely sick or caught colds, even in the winter while surfing in near freezing temperatures.  They were always smiling with a far away look in their eyes. – But never sick.

Don’t Blow it! You will just get an Ear Infection

Ear Aches are common among little kids because of the shape of their faces.  When a child is young their eustatation tubes are fairly parallel.  When little kids are told to blow their nose – that is pretty much blowing infection into their ears. As they get older their face gets longer and the tubes angle down so they suffer with less ear aches.   Instead of blowing little noses just gently wipe.

With winter upon us and we retreat into closer quarters there is more sharing of colds and flu bugs.  One great way to alleviate sinus congestions is to use a neti Pot

When we were kids we were told to sniff warm salt water to clear a sinus infection.  Have you ever tried that?  It really stings and it feels like you are drowning too.  It was a mess, it hurt, and never did much good.  But the neti pot is different.

What is a neti pot?  A neti looks like a ceramic small tea pot with a long spout.  Yes this is gross but it works.  A solution of (1/4 tsp) pharmaceutical grade salt and pure warm water is made for the pot.  Then you bend over the sink with your forehead below your chin and pour the warm saline water through one nostril.  Wait, it takes a few seconds because your sinuses are all behind your forehead and behind your eyes but in about 8 seconds the saline water pours out your other nostril washing all the nasty and bad bugs with it.  The saline water helps fight infection, and dries out that runny nose.

My daughter’s doctor (we know doctors are usually pill perscribers) said that if folks would neti pot as soon as they were exposed to a bug then we wouldn’t catch colds or the flu.  I know it sounds weird – it did to me at first – but it really works.  

Simple Homemade Orange Cranberry Sauce

My mom and I make this every Thanksgiving.  It is very simple and delicious. 

Simple Homemade Orange Cranberry Sauce

1 bag Fresh Cranberries – wash and drain

1 Cup Agave

1 Cup Orange Juice

Put all ingredients into a medium size sauce pot on medium high heat.  Bring to a slow boil.   When most of the cranberries have popped push to back burner and cool to room temperature.  Pour into a glass serving bowl and chill or pour into a pretty jar for a gift.  Keep refrigerated.

Decorate with orange zest.

Cream Cheese Pumpkin Cake Roll

I am not a big pumpkin pie lover even though my family loves their from scratch Thanksgiving Day pumpkin pie (personally I prefer the rich and gooey pecan pie with a caramelized crust).  But I absolutely love this cream cheese and walnut filled pumpkin cake roll.  We have been making this recipe for years.   Now we just make it healthier and it tastes every bit as good.  My dad who loves sweets but who is severely hypoglycemic – says this low glycemic - agave cake is a “winner”!

Happy and Healthy Thanksgiving!

Cream Cheese Pumpkin Cake Roll

Cake:

1 Cup All Purpose Flour – (organic)

½ tsp.  Baking Powder

½ tsp. Baking Soda

½ tsp. Ground Cinnamon

½ tsp. Ground Cloves

½ tsp. Salt

3 Large Eggs – room temperature

1 Cup Agave

2/3 Cup Pure Pumpkin Puree – (organic)

Filling:

1 pkg. (8 0z) Cream Cheese, softened – (organic)

2/3 Cup Agave

6 Tbsp. Butter, softened – (organic)

1 tsp. Vanilla extract

1 cup Chopped walnuts – or pecans

Preheat oven to 375˚ F.  Grease 15 X10 inch jelly-roll pan; line with wax paper.  Grease and flour paper.  Have one clean kitchen towel ready for cake.

Combine: flour, baking powder, baking soda, cinnamon, cloves and salt in small bowl and put aside.  In large bowl combine eggs and agave and beat until thick.  Beat in pumpkin.  Stir in flour mixture.  Spread evenly into pan. 

Bake for 13-15 minutes or until top of cake springs back when touched.  Immediately loosen and turn cake onto towel.  Carefully peel off paper.  Roll up cake and towel together, starting with narrow end.  Cool on wire rack

Beat cream cheese, agave, butter and vanilla in small mixer bowl until smooth.  Carefully unroll cake; remove towel. 

Spread cream cheese mixture over cake.  Sprinkle walnuts on top of cream cheese and re-roll cake.  Wrap in plastic wrap and refrigerate at least one hour.

Tip for you Spaghetti Sauce

Add a Tablespoon of agave to the sauce pot to help cut the acid in the tomatoes. And don't forget to add a couple of whole bay leaves for rich Italian flavor.

Simple Homemade Pasta and Chunky Garden Tomato Sauce Its what's for lunch!

You don't need any special gadgets or pasta machines to enjoy fresh homemade pasta. A pizza wheel and a ruler will help but even that isn't necessary. Be ready for a real treat. Don't expect your fresh pasta to taste like that dried stuff you get out of a box - this is the real deal. Your pasta will be hearty and delicious. After you have mastered the basic recipe you can experiment by adding your favorite herbs or even garden fresh pesto to your dough.

Simple Homemade Pasta

(Serves Four)

3 Eggs

1-2 cups all-purpose flour (or fresh ground pastry flour)

· Crack the eggs in a

medium size bowl and beat slightly.

· Add flour to the eggs, ½ cup at a time.

· Mix until you have slightly sticky

dough.

· Knead it for a short time.

· Wrap in plastic wrap and let rest in fridge 1 hour.

· Roll out on a lightly flour surface as thin as possible.

· Sprinkle flour over dough and roll in a long trouble.

· Cut tube into 1/8 to ¼ inch thick slices and unroll into a long strand of

pasta.

· Drape over a coat hanger while you are boiling a pot of water with 1/2 teaspoon sea salt.

· When it comes to a full boil toss in the noodles and let them cook for only 3-5 minutes. (Less time than dried pasta).

· Drain and serve with Chunky Pasta Sauce.

Chunky Garden Pasta Sauce

(Serves Four)

8 large or 12 small fresh garden tomatoes

(canned will work if it is off-season)

2-3 Tablespoons olive oil

¼ - ½ cup Minced onion

4 Garlic cloves, peeled and diced

½ Cup Fresh Mushrooms

1 small Green pepper (optional- from the garden)

¼ Cup Fresh Basil (from the herb garden)

1 teaspoon Garlic Salt

1 Teaspoon Dried oregano (from the herb garden)

1 Tablespoon Italian Seasoning (from the herb garden)

2 Bay leaves ( used to have Bay trees in Florida)

For fresh tomatoes:

Peel Tomatoes:Boil a small pot of water. Completely cover whole fresh tomato in boiling water for 30 seconds stem side down. Scoop out tomato with slotted spoon and peel under cool running water. Cut into quarters and mash with a potato masher or in a food processor. Drain off about half the water (I save it or freeze it to use later for soups).

In large sauce pan over medium heat coat the bottom with good extra virgin olive oil. Add the onion, mushrooms, green pepper and garlic - sauté. Pour in the tomatoes, basil, bay leafs, garlic salt, oregano, and Italian seasoning. Turn it to low heat put a lid on it and simmer. Even though you can eat it after a few minutes, a slow simmer helps the flavors to blend. 45 minutes to an hour is best. If you make a large enough batch to have any left over, it will be even better the next day. Adding a little sugar (I use natural Agave) helps to balance the acid in the tomatoes.

Top with fresh grated Parmesan and serve with crusty bread and a crisp garden salad - a bottle of homemade red wine would be good too - but that is another blog...

More Old Wives Tales... Well It Can't Hurt!

Stop busting bad on those old wives! This could save your life.

I received this e-mail from a friend:

"Flu

In 1919 when the flu killed 40 million people there was this Doctor that visited the many farmers to see if he could help them combat the flu. Many of the farmers and their family had contracted it and many died.

The doctor came upon this one farmer and to his surprise, everyone was very healthy. When the doctor asked what the farmer was doing that was different the wife replied that she had placed an unpeeled onion in a dish in the rooms of the home, (probably only two rooms back then). The doctor couldn't believe it and asked if he could have one of the onions and place it under the microscope. She gave him one and when he did this, he did find the flu virus in the onion. It obviously absorbed the bacteria, therefore, keeping the family healthy.

Now, I heard this story from my hairdresser in AZ. She said that several years ago many of her employees were coming down with the flu and so were many of her customers. The next year she placed several bowls with onions around in her shop. To her surprise, none of her staff got sick. It must work.. (And no, she is not in the onion business.)

The moral of the story is, buy some onions and place them in bowls around your home. If you work at a desk, place one or two in your office or under your desk or even on top somewhere. Make sure you throw the onion away when done – Don’t eat it! Try it and see what happens. We did it last year and we never got the flu.

If this helps you and your loved ones from getting sick, all the better. If you do get the flu, it just might be a mild case..

Whatever, what have you to lose? Just a few bucks on onions!!!!!!!!!!!!!!"


So naturally, I called my mom (who knows almost everything) and told her about this nutty e-mail I received – what did she think? I was really interested because my daughter, who rarely gets ill, wasn’t feeling well that night and had flu like symptoms. I was further motivated because just three weeks ago one of the little 12 year old girls in our volleyball conference wasn’t feeling well after practice on Wednesday night. We were shocked and saddened to learn that she died Friday morning of the Swine Flu. My heart breaks for her mother.

Last night I put in a call to Mom and she told me, that “Miss Hannah” our 87 year old ever-smiling, chipper and healthy as a horse friend swears by this. In any conversation with Hannah if mom ever mentions that anyone is under the weather “Miss Hannah” advises that they cut an onion in half and put it in a bowl on the night stand in the “sick-room”.

Last night I took my last onion and cut it in half and put it by Regan’s bedside. This morning she woke up feeling much better. Coincidence? Maybe. But I think it is time to go to the grocery store.

Rub - a - Dub - Dub... Here is How You Scrub...

A Little History…Did you know that the ancient Greeks and Romans didn’t bath with water very often? Instead they would apply a thin coat of olive oil all over their body and then scrape off the dirt and dead skin cells that the oil lifted off. The term “Greasy Italian” now takes on a new meaning, doesn’t it?

This was also the practice of our great grand parents and earlier generations until recent sales of soaps, shampoos and lotions became a multimillion dollar industry.

I remember my mom telling me that they rarely washed new born babies; instead they “oiled” them. Don’t throw away your shampoo and deodorant yet; but we might want to take a longer look at the crazy chemicals on the label and make some changes to more natural products.

Some folks pay big bucks at beauty salons for "hot oil treatments" for dry hair. I remember as a kid my mom would put warm oil on her hair and then sit under a heating cap. She would then shampoo and have beautiful silky hair.

Tip: Keep a spray bottle of light olive oil with a couple of drops of essential oils like eucalyptus, peppermint, or orange oil in your shower. Spray and rub in the oil at the end of your shower and let the water rinse off the excess oil. You may want to use a separate towel to dry your hair.

In the summer I use coconut oil at the end of my shower. Coconut oil is believed to have antibacterial and antiviral properties; and it feels a little lighter on the skin than olive oil. Some people even use Coconut oil as a natural deodorant but I am not ready to go that free yet. If you decide to try it please let me know how it works for you.

Coconut oil is the perfect make up remover – even for water-proof mascara.

Antiperspirants and breast cancer? It has been suggested that antiperspirants may be a contributing factor in America’s increased rate of breast cancer in men and women. It is believed that prolonged use of antiperspirants block the ability of the lymphatic glands in the underarm to detoxify causing toxins to back up into the surrounding tissues causing disease. Antiperspirants usually contain aluminum (aluminum chlorhydrate) which is believed to increase the risk of Alzheimer’s disease. So you might want to stick with deodorant but drop the antiperspirant part of your hygiene routine.

Dry Brush Bath

Several years ago while attending a health seminar; a German health trainer told us that we should incorporate a daily “brush bath” into our morning health routine. He instructed us to use a natural bristle brush on our skin in small circular motions starting with our extremities working toward the heart. He told us to pay special attention to behind the knees, the bend in your arm, thigh, under arm, and neck where your lymph glands are located. This stimulates the lymph system, increases detoxification, blood flow and slightly increases the metabolism. He encouraged using coconut oil after the brush bath to moisturize and help protect against bacteria.

Stsh,Stch, Stch….

Magic 5-Minute Chocolate Mug Cake

Magic 5-Minute Chocolate Mug Cake

Not so Healthy Version

This recipe is magic in 4 ways:

1. Magic in how quickly you can satisfy your chocolate craving any time of the day or night.

2. Magic in how quickly it draws people to the table that you didn’t even know were home.

3. Magic in how quickly it disappears

4. Magic in how your kids love to make it for you

What You’ll Need:

4 Tablespoons All purpose Flour

4 Tablespoons Sugar

2 Tablespoons unsweetened powdered cocoa

1 Egg

3 Tablespoons Milk

3 Tablespoons Cooking Oil Or 2 Tablespoons butter- melted

3 Tablespoons Chocolate Chips – I add 2 different kinds of chocolate

¼ Teaspoon vanilla extract

1 Large Coffee Mug

Powder Sugar

What to Do:

1. Add dry ingredients to mug. Mix well.

2. Add egg and mix thoroughly

3. Pour in milk and oil (make sure to stir the bottom edges)

4. Add chocolate chips and vanilla extract. Mix again

5. Put mug in microwave and cook for 3 minutes on high (the cake will rise above the top of the mug – that’s OK)

Note: Or pop it into a 350° oven for 25 minutes

6. Allow cake to cool a little, then tip onto plate. Sprinkle with powdered sugar, or pour on caramel sauce, or a scoop of ice cream…

Serves 2

Options:Add Nuts, or orange zest, or ¼ Teaspoon Espresso Powder or ¼ Teaspoon of cinnamon or ¼ Teaspoon mint extract

Magic 5-Minute Chocolate Mug Cake – (Ronda’s Healthy Version)

Magic 5-Minute Chocolate Mug Cake – (Ronda’s Healthy Version)

This recipe was adapted from Cricket Children’s Magazine but don’t let that fool you. This recipe is dangerous! You can enjoy a hot volcano cake any time of the day in just 5 minutes.

What You’ll Need:

4 Tablespoons Whole Wheat Pastry Flour - organic

4 Tablespoons Agave - organic

2 Tablespoons unsweetened powdered cocoa

1 Egg- free range

3 Tablespoons Milk - organic

3 Tablespoons Grape Seed Oil (or coconut) Or 2 Tablespoons butter- melted

3 Tablespoons Chocolate Chips – may use wheat sweetened

¼ Teaspoon vanilla extract

1 Large Coffee Mug

Powder Sugar (we skip this part and pour on Chocolate Agave Syrup)

What to Do:

1. Add dry ingredients to mug. Mix well.

2. Add egg and mix thoroughly

3. Pour in milk and oil

4. Add chocolate chips and vanilla extract. Mix again

5. Put mug in microwave and cook for 3 minutes on high (the cake will rise above the top of the mug – that’s OK)

Note: if you don’t like using the microwave for health reasons pop it into a 350° oven for 25-30 minutes

6. Allow cake to cool a little, then tip onto plate. Sprinkle with powdered sugar – or Agave Chocolate syrup

Serves 2

Options:

Add Nuts, or orange zest, or ¼ Teaspoon Espresso Powder or ¼ Teaspoon of cinnamon

Gluten Free Chocolate Cake in a Mug

4 Tbsp ground almonds ( almond flour )
4 Tbsp Agave
2 Tbsp cocoa powder
1 egg
3 Tbsp milk
3 Tbsp Grape Seed oil or Coco nut oil- or 2 Tbsp melted butter
3 Tbsp chocolate chips
dash of vanilla
pinch of salt
pinch of baking soda

1. Add the dry ingredients to the mug and mix well.
2. Add the egg to the dry ingredients and mix thoroughly
3. Add the milk, vanilla and oil - mix well.
4. Add the chocolate chips and stir.
5. Cook on high for 3 minutes in a 1000 watt microwave
The cake will rise over the top of the mug, but don't be alarmed!
6. Allow to cool a little, and tip out onto a plate if desired.
7. EAT! (this can serve 2 if you want to feel slightly more virtuous).

Health Tip:

Don’t blend your yogurt into your smoothie -gently stir it in

When making your smoothies if you plan on adding yogurt or kefir to get the benefit of those wonderful pro-biotics – make sure that you blend your drink first then gently stir in your yogurt or kefir at the end. The action of the blender kills many of those live cultures.

Antibiotics were a wonderful medical breakthrough that has saved countless thousands of lives. However, taking broad spectrum antibiotics for colds and flu indiscriminately kill all types of bacteria they come in contact with. This means the good bacteria in our gut that aids in health and digestion die too. Research suggests that it can take up to five years for our systems to come back into balance after using antibiotics. That is where the acidophilus in yogurt and kefir products may help bring our digestive systems back in order.

This is one of our family’s favorite healthy desserts. We make it once or twice a week. My dad who is chocolate freak but a borderline diabetic can get his chocolate fix without spiking his blood sugar.

Agave Chocolate - Chocolate Chip Ice Cream

½ Cup Agave Nectar

1/3 Cup Cocoa Powder

1 Tablespoon Vanilla (I always go heavy on the vanilla)

4 Cups Organic Whole Milk *

½ Cup Mini Chocolate Chips (optional) or wheat sweetened chocolate chips

In a large bowl whisk together the agave and cocoa powder. Add vanilla and whole milk. Pour into freezer container and fill with milk up to fill line. Add Chips and put on lid. Follow directions to freeze.

*Coconut milk can be substituted if you prefer a non-dairy ice cream.

*If you want a creamier ice cream you can use 2 cups of organic whole milk and 2 cups of organic cream instead of the 4 cups of organic whole milk.

Agave Chocolate Almond Ice Cream

½ Cup Agave Nectar

1/3 cup Cocoa Powder

1 Teaspoon Vanilla

1 Teaspoon Almond extract

4 Cups Organic Whole Milk

½ Cup Chopped Almonds

½ Cup Mini Chocolate Chips (optional)

I Like-ah Dah Juice!!!

Juicing Day

Most centrifugal force juicers like the popular Jack LaLanne juicer can not juice wheat grass. A masticating juicer like a Green Star is optimal. We “juice” our wheat grass by clipping one cup of grass and adding ½ cup of pure water to the dry container of our Vitamix. We blend until it turns to green pulpy liquid. Then, we strain out the pulp through a simple wire tea strainer into a glass. Usually we add it to our carrot juice mix.

Warning: Never drink more than a 1 or 2 ounce shot of wheat grass at a time.

When we juiced our first batch of wheat grass with water in the Vitamix we figured that the water in the blender had diluted it quite a bit so we drank about ½ cup – WRONG! We initially felt an energy rush which was followed closely by an upset stomach and nausea. We didn’t actually throw up, (sorry for that visual) but it was very close. Isn’t it nice to know that wheat grass juice is a powerful detox-er and such a very potent nutritional boost?

Day 8 - Wheat Grass in the Fresh Life Automatic Sprouter

Hey Kids, are you all watching our food science project? The Wheat Grass is supposed to take 10 days to finish growing - but it is growing out of the lid and it is only day 8. Tomorrow I will juice the first barrel and put the grass from the second barrel in the fridge. Next we will be growing a salad combo in one of the barrels. Keep tuned in! Same sprout station,same sprout channel!

Sprouting in the Fresh Life Automatic Sprouter
Day 5 of Wheat Grass

Year Around Indoor Gardening - Sprouting

Spouts are a super food.

Fact:

• Did you know that a radish takes about a month and a half to grow to maturity and contains 10 international units (IU) of vitamin A? Conversely, radish sprouts take 5 days to grow and contain 390 (IU) international units of vitamin A. Wow!
  


• A two ounce shot of wheat grass contains 70% Chlorophyll and is equivalent to eating 3 pounds of raw vegetables
  
  

Why I have started to grow my own sprouts:

• Sprouts are a nutritionally power packed food with high concentrations of vitamins, minerals, proteins, enzymes, and bio-flavinoids etc.


• I can simply and quickly grow fresh organic produce year around in my own kitchen – no pest problems.


• Less production time from seeds to the table


• The tender cell walls of the sprouts easily release their concentrated nutrients which maximizes our ability to assimilate them. Sprouts are packed full of enzymes that aid digestion and balance the digestive tract.
• Sprouts can be added to salads, sandwiches, used to cook with or juiced
  

To learn how you can economically grow your own nutritious sprouts year-round check out this book: Sprouts –The Miracle Food – The Complete Guide to Sprouting by Steve Meyerowits. AKA: The Sproutman. In his informative book and on his web site Sproutman uses three methods for home sprouting:

1. Bamboo baskets - which give his sprouts more vertical room to grow as opposed to the mason jar method.


2. Soil-less sprouting trays and the


3. Fresh Life Automatic Sprouter.
   

Personally, I have sprouted in mason jars but the sprouts get too crowded and stay too wet which tends to allow mold to develop. I have also grown wheat grass in organic soil for the purpose of increasing their mineral content which turns into real messy indoor gardening. I have not yet tried to sprout in bamboo baskets. But, the easiest way to grow sprouts for me is to use the Fresh Life Automatic Sprouter. I bought an extra barrel and wheat grass pads to double my ability to sprout wheat grass.

Check out my amateur video of the progress of my Fresh Life Automatic Sprouter. I am growing wheat grass...to be continued.

If you are interested in a Fresh Life Automatic Sprouter you can call me at: (615)331-3136 They sell for $99.00

Pumpkin Chocolate Chip Whole Grain Cookies

From Delicious Meets Nutritious agave cookbook

Servings:
20 large cookies
Description:
A light and fluffy pumpkin cookie that is absolutely delicious. This is a five star recipe for pumpkin lovers and it’s very easy to make.

Ingredients
1 15 oz. can pumpkin puree

4 eggs

1/2 cup butter,

melted

1 1/2 cups agave

1 tsp. vanilla

3 1/2 cups flour* (I grind my own soft white wheat - pastry flour)

2 tsp. baking powder

2 tsp. baking soda

1 1/2 tsp. salt

1 tsp. cinnamon

1 tsp. ground nutmeg

1/4 tsp. ground cloves

2 cup milk chocolate chips

1-2 cup rolled oats (optional)

Steps:
Preheat oven to 325°F. Mix pumpkin, eggs, butter, Agave and vanilla with electric blender until smooth consistency. Add flour, baking powder, salt, cinnamon, nutmeg, and cloves and mix with pumpkin mixture. Add chocolate chips and oats (optional). Use ice cream scooper and scoop about 6 cookies per cookie sheet, leaving 2 to 3 inches between cookies. Bake at 325°F for 18 minutes or until fork stuck in middle of cookie comes out clean.

Tips and Notes:
For a crunchier cookie, add rolled oats.

Extra delicious with spelt, barley and brown rice flour blend.

How to Order: This healthy and tasty recipe is from Stephen Richard's agave cookbook Delicious Meets Nutritious . And delicious it is! Steven's cookbook has become one of my favorite cookbooks in my collection. Every recipe I have tried so far is excellent. I love this book so much (and I have reviewed many) that I sell it. It is 132 pages wonderful recipes and beautiful full color pictures. I sell it for $27.00 If you are interested in ordering you may email me at: Sales@Zoeway

Healthy Food Replacement List

My Health Coach and Chiropractor Dr. Josh Axe came up with this very handy list of healthier choices we can make that will better provide vital nutrients and the building blocks we need to boost our immune systems. I love that it is a “replacement food list” and not a “just stop eating this” food list.

I would say that the three most important changes are:

1. change to good sweeteners

2. change to good fats and

3. If you do dairy and meat, make sure it is organic and the meat is grass fed or wild.

I have slightly modified and added some details to the list. My additions are in parenthesis.

Replacement Food List

Vegetable or Canola oil to: Coconut, (grape seed oil), or olive oil at low temps.

Refined Cereal to: Breakfast smoothie, (Uncle Sam’s flax seed cereal)

White or Wheat Bread to: Ezekiel Bread, Gluten Free Bread (or fresh ground homemade bread)

Cow Milk to: Almond, Rice, or Coconut Milk

Salt to: Sea Salt and Natural Spices

Sugar or Corn Syrup to: Stevia, Agave Nectar, Raw Honey

Fast Food Burger to: Turkey burger or Grass-fed meat

Peanut Butter to: Almond Butter & Cashew Butter

Salad Dressing to: Olive oil w/ Balsamic Vinegar & Spice/homemade

Potato or Corn Chips to: Veggies like Sliced Bell Pepper

Granola Bar to: Larbar or fruit and nuts (or make your own trail mix)

White Wheat Flour to: Bob’s Red Mill Gluten free (or better yet, grind your

own fresh – it is not as difficult as it sounds)

Pasta to: Brown Rice or Ezekiel Pasta (Tinkyada Brand

Spaghetti Rice Noodles are very good)

Cheese Dips or Ranch Dressing to: Guacamole or Hummus