High Fructose Corn Syrup

I copied the below information from a post on a forum I contribute to.
These are more VERY GOOD reasons to READ, READ, READ those labels and get these products out of your home and don't put them in your basket!!!
You can always find....although hard sometimes and usually more expensive....products that use plain old-fashioned sugar. Or as I have started doing....Make Your Own!!!!


HFCS carries additional risks because of its high fructose content and the way it is metabolized in the body. Here are some:

While the consumption of table sugar triggers the secretion of insulin and leptin, which signal your body that you are full, HFCS does not. Consumption of foods containing HFCS could contribute to increased caloric intake and weight gain.
Consumption of HFCS can elevate triglyceride levels, which can increase the risk of heart disease.
HFCS can upset the magnesium, copper, chromium, and zinc levels in the body, which could lead to deficiency diseases like bone loss.
In 2001, the average person consumed 62.6 pounds of high-fructose corn syrup. In the U.S., the average person consumes more HFCS than sugar.

Bread

A lot of the bread on the shelf at your local grocery is full of unwanted "junk"!
HFC, soy oil, etc. So I started out on a trek to make the perfect "sandwich loaf".
I've experimented a little and am not yet satisfied. I know I will eventually get there with a little trial and error.


I have used a bread machine in the past but I really don't like the shape and size of the loaf. I also find it annoying that the drive shaft is in the bottom of the loaf! Once you add all the ingredients the machine does all the work and timing for you. This is good if you are really busy but if you plan ahead you can add a little effort and come up with a decent sized loaf.



I got this recipe for "batter bread" from a friend. While it is a good toasting bread containing eggs I am still looking forward to making a nice "sandwich bread". I have a whole wheat recipe from my friend along with another one from the desert culinary site. I am going to try one of those next week.

hummus

Hummus....a chickpea based spread for pita, crackers, vegetables....you name it....I have used it as a sandwhich or wrap spread as well and even as an ingredient for enchiladas.

I found this recipe on Veggie Boards. I have always purchased my hummus at the store and when I came across this recipe I decided that I could make this too. It is very easy and yummy as well. You can experiment using different ingredients and spices to suit your tastes. I added pepper flakes and it gives it just the right amount of bite. I don't have a food processor as called for so I used my ancient blender. It did the job but it did get a little tired. I think a newer model would do the job just fine. I also used organic peanut butter rather than tahini since that's what I had. The recipe calls for soy sauce...I didn't use. It also says to drizzle the oil on top....I blended it in. I made 1/2 the recipe and came out with about 18 oz split into 2 containers. Unless you eat alot you may want to do this as well so that it stays fresh.

Hummus
4 cans chickpeas, drain and reserve 1/4 cup
5 lemons, 2 zested, all juiced
4-6 cloves garlic, minced
1 bunch scallions, chopped
1/4 cup tahini or smooth peanut butter
soy sauce to taste
good quality olive oil to drizzle on top

Dump all but soy sauce and oil into food processor. Pulse and then whir til you get the texture you prefer. Taste and add soy sauce. If too dense add some of the reserved chickpea liquid.

Chicken Pot Pie

Before and after pictures of the the yummy pot pie that we had for dinner last night. The pie crust on top was very yummy and pretty simple. I admit that there is quite a bit of prep to the pie but it is worth it.


We decided that we like a little bit more crust with ours although not on the bottom as the store bought variety which gets soggy. I will remedy this next time by preparing it in 2 seperate pie pans rather than the deep casserole. Less filling per yummy, flakey crust.

The recipe below can be adjusted to your taste by trying different vegetables, adding some cheese to the sauce, different spices and protein sources.

2 1/2 - 3 lbs chicken
1 can broth
1/2 t salt
1/4 t pepper
2 T butter
1 10oz pkg froz vegetables
1 sm. onion, chopped
4 sm. potatoes, cut and parboiled 15 min. (start the pot when you start the chicken)
3 T flour
1 cup milk
Pie crust

Rinse the chicken, place in a large pot and cover with water. Heat to boiling, lower haet, cover and simmer about 20 min or until done. ***At this point the recipe says to drain and cool the chicken. I used broth from the freezer this time because I used boneless breasts... I will use this "water" next time....remember how I mentioned to make your own broth yesterday? So I would remove the chicken from the bones and throw the skin and bones back in to make the broth, an extra step but why waste that stock???*** Cut the chicken into bite sized pieces and set aside. In a large pan add the broth, spices, onion and vegtables. Bring to a boil, cover and simmer about 5 min. In a small bowl whisk together milk and flour. Stir into vegetables, cook and stir til thickened and bubbly. Add potatoes and chicken. transfer to large baking dish ****or 2 pie pans**** Cover with pie crust. Cut slits to allow steam to escape and bake at 400 for 30-40 min.

You can use a store bought crust but I found a good one that is easy to put together. Make it while the chicken is cooking and put in the fridge to chill.

Crust:
1 1/2 cups flour of choice
pinch salt
1/4 c oil
2 T butter
2 T yogurt *recipe for your own in a previous post
1 T honey
3 T cold water (only if needed) *I did not need*

Combine flour and salt. Cut in oil and butter til it resembles a course meal. Add yogurt, honey and *water*, if needed to form a ball. If possible, chill for about an hour before rolling or freeze for 10 min to make rolling easier.
Makes two 9 in shells, or a deep double crusted pie, or a pie with a lattice top, or 12-14 tarts

Chicken Broth

I am going to be making that Chicken Pot pie I talked about last week. The recipe calls for a can of chicken broth. I have not bought canned or boxed chicken broth in a few years now. Way too much salt and not really any flavor.
When ever you bake a chicken, or if you happen to get the ones precooked at the store and you have eaten all but the skin and bones....SAVE them. Throw them in a pot with water to cover and gently cook for a few hours. Depending on the original flavor of the cooked chicken you will make a very rich and satisfying broth!
If you want added sustenance you can add a few chopped carrots, celery, onions, garlic to the pot as well.
After it is cooled portion it up in freezer bags and freeze. I have a stash in the freezer for soups, to cook rice rather than using water, or various recipes.
I pulled out a bag earlier to use for the Chicken Pot Pie. I decided to make some rice with part of it for lunch. I added a can of black beans and some rotel. I also made a batch of flour tortillas...first time...I'll talk about them in another post later.

"Gramaroni"

In an earlier post I commented on "Gramaroni".
What is Gramaroni???? This is the name my eldest granson, Tristen, who turned 15 this weekend gave to my homemade mac and cheese. He was around 3 at the time and he wanted some mac and cheese. I used to buy Annie's brand for him when he came over but we didn't have any. I told him that I could make him some myself and now all the grandkids ask for it when they come over.

It is very EASY to make and can have several variations to suit your own tastes.

Start by cooking your favorite pasta...we used Sprial Veggie this time.
While it is cooking make a simple white sauce and add your favorite cheese.
When the pasta is done, drain and add the sauce!

Cheese sauce.....Melt 2 Tablespoons butter in sauce pan. Add enough flour to make a paste while stirring. Then pour in about 3/4 cup milk and stir til thickened. Remove from heat and add grated cheese. All the measurements are approximate as I don't measure and just make as much as needed at the time. If you have more than needed it keeps for a few days in the fridge and is always good over brocolli or other veggie. I have also used it over eggs at breakfast



This is Sebastian, Tristen's 11 year old brother enjoying his Gramaroni yesterday for lunch.

This weeks baking and cooking

I am about to hit the store for supplies. I have on my list to make bread, cookies, and pot pie among other things. I will post recipes and pictures when done. My dear friend, Mary in TN has supplied me with some of the recipes. She has used the pot pie recipe for years.

Do you like the warm feeling of the "comfort food" pot pie? We do too!!! What we don't like is the high amount of salt and the lack of filling. Have you ever cut open that golden crust anticipating yummy goodness only to find a few vegetables and meat swimming in a pool of liquid? Now is the time to make a change and once again make it yourself....you'll love it!

Another food that my grandkids always request is "Gramaroni". This is my own version of Macoroni and cheese. I will post this simple recipe later as well. One of my grandsons will be here Sunday and I'm sure he will be asking for it at lunchtime!

Cooking Spray

I use cooking sprays alot! They are handy for lots of uses. The problem is that even the canola and olive sprays out there have SOY lecithin in them as well. If you read my first post you will see why we don't do soy. So I am going to buy a couple of these
http://www.amazon.com/Misto-Gourmet-Brushed-Aluminum-Sprayer/dp/B00004SPZV/ref=wl_it_dp?ie=UTF8&coliid=I7GVW2JVNBNLE&colid=11I65Q7UD66KG
to make my own cooking sprays. I read several reviews and this one seems to be the best. Now I can control the quality of oil that I add myself to my cooking.

Resistant Starch

What is Resistant Starch????
It has many health benefits including weight management, digestive health, it is rich in fiber and it is gluten free!
There is way too much to tell you on this great product here and it is discussed in detail at these two sites among others that you can find.

http://www.resistantstarch.com/ResistantStarch/

http://lowcarbdiets.about.com/od/nutrition/a/resistantstarch.htm

The first site has recipes included and a link to where you can purchase. I tried to find it at Whole Foods and they didn't carry it. I have ordered it twice and we are pleased with the benefits so far.
My post from yesterday has a recipe for cookies that we love and it includes the addition of Hi-Maize. Add this to any baked goods such as bread, corn bread, cakes, cookies almost anywhere you would use flour.

Cookies

Yum Homemade Cookies!!!

We used to buy the store bought variety and not only do they cost a lot for the amount you get but they are, once again, full of all those unwanted ingredients.
I make a batch every weekend and some take a little longer than others but they are worth it.

I have recently discovered a product called Hi-Maize that I add to the cookie dough. I will let you in on that in another post. It makes the cookies crisper and I do like a crisp cookie!

One of our favorite cookie recipes is Molasses Raisin from Mrs. Fields Cookie Book.
She uses real butter, sugar, eggs, etc. in her recipes. All the hype to use margarine (another Bad idea) low fat this and low fat that is just nonsense! You don't have to eat the whole cookie jar!!! A little bit of moderation and you can enjoy food the way it is supposed to taste! Natural and Wholesome!

These cookies take a little more time than the standard drop variety but they are good and have healthy benefits as well.


Molasses Raisin Cookies
3 1/4 cups flour *this is where the Hi-Maize comes in, I substitute 1 1/4 cups of the flour with the Hi-Maize.
1 tsp baking soda
1/4 tsp salt *I omit salt
2 tsp cinnamon
1 tsp ginger
1/2 tsp allspice
1 cup dark brown sugar
1 cup butter, softened *calls for salted, I use unsalted
3/4 cup unsulfured molasses
1 large egg
1 1/2 cups raisins

Combine the flour, soda and spices. Mix well with a whisk and set aside.
Beat sugar and butter to form a grainy paste. Add molasses and egg. Beat til light and fluffy. Add the flour mixture and raisins. Blend at low to combine. Do not overmix.
Divide the dough in half and shape each half into a roll 1 1/2 inches in diameter. Wrap rolls in wax paper and refrigerate til firm at least 2 hrs. ***I place the dough on the wax paper in a "log" then fold the wax paper over and roll to get a smooth cookie roll with out getting it all over my hands***
Preheat oven to 300. Slice cookies 1/2 inch thick and place on ungreased cookie sheets***I use parchment paper*** 1 1/2 inches apart. Bake 25- 27 min. transfer to wire racks to cool.
These can be drizzled with icing, but we like them plain.
The icing is a simple one with Confectioner's sugar and milk.
Makes about 4 dozen

ENJOY!!!!!

Salad Dressings

Have you ever actually looked at the ingredient list of your salad dressing????
High fructose corn syrup is at the top along with soybean oil...even in the ones advertising olive oil on the label!
I have one of the "old timey" cruets that you use to make the packaged dry dressings in. It has markings on the side for oil, water and vinegar. I use extra virgin, first cold pressed olive oil and whatever flavor of vinegar you choose. Add some spices, shake and viola you have a very tasty good for you dressing. It is better when it has had time to "marry" the flavors but can be used right away if you forgot to make more ahead of time. This time I used red pepper flakes, garlic granules, and garlic 'n herb Mrs. Dash. You can also add parmesan and change up the spices to suite your taste. You may even want to add a little fresh herbs (like basil, mint or oregano) from your garden if you have one. You won't beleive what you have been missing! Your dressing will have a clean fresh taste making you think about having salad more often.

Breakfast Bars

After reading all the ingredients in "breakfast bars"....way too much refined sugar and other "stuff" I once again decided...make my own!
I came across a recipe earlier this week for these and they sounded good.
I do all my baking, etc. on the weekends. I made a batch this morning along with a loaf of bread and a batch of cookies. Tomorrow I will make yogurt and muffins.
I sampled the finished product are they are quite tasty. They will be perfect with a glass of lactose free milk for my breakfasts next week.

Oatmeal Breakfast Bars
3 cups regular (not quick) oats
1/2 cup protein powder
1/4 cup sugar
1 teaspoon cinnamon
1/2 cup applesauce
1 teaspoon vanilla
2 eggs
1 cup milk
1/3 cup raisins
1/3 cup dried cranberries
1/3 cup chopped nuts
1/3 cup pumpkin, sunflower, etc seeds or a combination

Mix all together except the fruit, nuts and seeds.....then stir them in.
Spread the mixture into a 13x9 pan. Bake at 350 for 25-35 min. Cool and cut into desired serving size.

This is a basic recipe that can be adjusted to your likes and or dislikes.
You may want to change the fruit...try dried apricots for example. You can always make different varieties by changing the types of nuts, protein powders, adding a little cocoa...whatever your little (thankful) heart desires.

Brand-Aid

This is a great site ( www.ebrandaid.com )that gives you info on products labels and what all those words we can't pronounce mean.
You can sign up for an email newsletter as well.
I most recently got one that rated different "breakfast bars". They let you know what is in them and rate their top picks. They inform you as to why they are rated as they are.
They also will show a popular brand and let you in on the advertising "gimmicks".

Making Your Own Yogurt

We LOVE yogurt and I don't mean the sugary kind either! We had been buying the plain, no sugar variety in the quart jar.

My husband and I have a painting business and several years ago one of our clients showed me how she made her own yogurt. I did it a few times but let the "starter" become depleted. I sorta let it pass and went back to buying it again.

With the cost of milk and other foods going up so high over the past year we again decided it would be a good idea to start this process up again. I didn'r remember the specifics she had given me so I did a search. After looking at several sites I decided on this one from Mother Earth News

http://www.motherearthnews.com/Real-Food/1980-03-01/Make-Your-Own-Yogurt.aspx

It has good information on the process and why you should make your own. I have made a few changes to the process as far as tools go. I use the original quart jars that we used to buy the yogurt in. I also have a great pot to do the incubation in...it is an asparagus cooker....the quart jar fits into it perfectly! I wrap the pot in 2 dishtowels as suggested and then put it into a small ice chest.


The photo also shows the pot that I cook the milk in. As you can see my jar of yogurt is running low...time to make more. REMEMBER....you always have to save a Tablespoon or 2 for the "starter". I usually add more than one and up to 2 Tablespoons. You will be able to determine the amount you want to use with experience and your desired thickness.

Soy products

I have recently become aware of the controversies of using soy products. My husband said to me the other day that I should check into getting more soy into my diet to help with aging, upcoming menopause, etc.
He had read somewhere that it would be good for me so I decided to do a search on specific foods that I could incorporate into meals. I had already been eating Morning Star sausage patties in place of pork due to digestion problems. I also like the occasional Spicy Bean Burgers.
My daughter-in-law is and has been vegetarian for about 20 years. My grandson, soon to be 15, is also vegetarian. He is one of my daughter's sons and decided this choice on his own about a year and a half ago.
Now when I started reading different sites I read both good and bad opinions about soy. It was when I really got into it and read several opinions that I started getting concerned about the amount of soy that my grandson had been consuming. Some say that it is very controversial but from what I read about the effects on the thyroid and digestion system I was definitely against it. Not to mention what it can do with hormones!

I will post a couple of links and let you decide for yourself.
http://www.mothering.com/articles/growing_child/food/soy_story.html
http://reliableanswers.com/med/soy.asp

Not my idea of healthy!!! I am now in the process of searching out alternatives for all of us. I personally drink lactose free milk and think it is tastes better than soymilk. I have read about Seitan... a wheat product to use instead of soy and I plan to look into it further for my grandson. I myself have always used turkey bacon rather than pork and I'm sure there are other choices easier to find for me since I am not vegetarian.