New Recipe - Sourdough Waffles with Apple Syrup

Sourdough Waffles – No Eggs!

These waffles taste and smell like sourdough bread but are without wheat or sourdough starter.  They do contain gluten, although there is some debate about whether oats actually contain gluten.  Soaking the grains makes them highly digestible.  Serve with Apple Syrup (see recipe below)!

Prepare Ahead:   Soak grains overnight

Prep:                     10 min. (plus soak time)                     

Cook:                    4 min. per waffle      

Total Time:          30 min. (plus soak time)

Yield:                    4, 7 inch waffles        

Ingredients:

·         ½ cup whole oat flakes

·         ¼ cup whole buckwheat groats

·         ½  cup millet flour

·         1 cup water to soak

·         2 tbsp. lemon juice, whey or yogurt

·         ½ cup water to cook

·         2 tbsp. ground flaxseed

·         1 tbsp. oil

·         ½ tsp. sea salt

Preparation:

·         Soak grains in first measure of water and whey or lemon juice in a warm place overnight.

·         In the morning, blend soaked grains with their soaking liquid in a blender for 2 minutes or until smooth.

·         Add second measure of water and all other ingredients and blend briefly.

·         Cook on medium in a traditional waffle iron until the steaming nearly stops.

·         Cook extra long for crispiness.

 Apple Syrup

Ingredients:

·         1 cup apple juice

·         1/16-1/8 tsp. stevia concentrate

·         1/3 cup cold water

·         1 heaping tbsp. arrowroot powder

·         1 tbsp. maple syrup or 1 tsp. alcohol-free maple flavoring (optional)

Preparation:

·         Heat apple juice in a small sauce pan.

·         Dissolve arrowroot in the cold water and gradually add it to the simmering juice, stirring with a wire whisk to prevent lumps.

·         Simmer briefly to thicken.

·         Add optional maple flavoring and fresh fruit if desired.

·         Absolutely tastes best served hot.

Copyright by Katie Whitmarsh, 2012

The Bee Well Cookbook at Amazon.com

Mercury and Other Heavy Metals

Mercury is one of the most poisonous naturally occurring substances on earth.  Many of us are being exposed to levels of mercury that over time can significantly damage the nervous and immune systems.  This exposure comes from vaccinations, medications, broken thermometers, contaminated fish, dental amalgams, antiseptics, and industrial usage.  Large fish such as sharks, swordfish, and large tuna have some of the highest mercury levels of any edible seafood (canned tuna is from smaller species and has considerably less mercury than larger tuna).  But we get almost seven times more mercury exposure from dental amalgams as from fish.  Multiple vaccinations in newborns and small children are a major source of childhood mercury exposure.  Flu vaccines are a frequent cause of mercury exposure in people of all ages, but are especially dangerous to young children and the elderly, and they offer little protection against yearly flu virus strains.  Mercury and other heavy metals like cadmium, aluminum, lead, copper and iron greatly increase free-radical production within the cell.  They also inhibit the function of antioxidant enzymes, which puts cells at great risk for injury and disease.  Mercury can also affect neurotransmitters in the brain and the brain tends to retain more mercury than other organs, putting the nervous system at risk and contributing to neurological problems. 

Nutrition is of fundamental importance in reducing the toxic impact of mercury and other heavy metals.  Healthy food and appropriate supplements can protect the body on many levels by strengthening cell membranes and protecting DNA, improving cellular energy production, protecting the detoxifying enzyme systems in the cells and liver, chelating mercury, and reducing inflammation.  Hair analysis is one way to discover heavy metal levels in the body.  Chelation of these metals can then be done through supplemented nutrients.  This should always be done with the help of a natural health professional.  Mercury amalgams should be removed from the mouth using the dental protocol by the International Academy for Oral Medicine and Toxicology (IAOMT).  Mercury containing thermometers should be properly disposed of as hazardous material and replaced with digital ones.  All vaccines containing the preservative thimerosal (which contains mercury) should be avoided. 

*Source: Health and Nutrition Secrets that can save your life by Russell L. Blaylock, M.D. (2006).

Cookbook Group - A Success!

The Bee Well Cookbook: Nourishing Foods for Sensitive People completed it's first cookbook group this week and it was a success!  We made recipes from the cookbook and brought them together potluck style to share dinner for four meetings.  Thank you to all who attended, and special thanks to my mom who stayed after to help clean up!  Here are the menus we used:
Meeting 1:
Roasted Cornish Hens w/Apples and Sage, p.  144
Chicken Apple Sausage, p. 47
Sautéed Greens and Garlic, p. 123
Soaked and Cooked Quinoa, p. 118
Mixed Salad Greens
Macaroons, p. 177

Meeting 2:
Turkey Cabbage Soup, p. 103
Turkey Jicama Salad w/Tahini Dressing, p. 154
Spiced Whole Beans, p. 120
Soaked and Cooked Buckwheat, p. 118
Grain-Free Banana Flatbread, p. 60

Meeting 3:
Slow-Cooked Beef for Two, p. 112
Winter Squash Soup, p. 99
Chai Spice Balls, p. 173
Mixed Salad Greens
Brown Rice Crispy Waffles, p. 58

Meeting 4:
Delicious Baked Fish, Coconut Curry, p.133
Shrimp Avocado Salad w/ Cucumber Dill Dressing, p. 155
Oven Roasted Vegetables, p. 125
Soaked and Cooked Quinoa, p.118
Banana Split, p. 171

Spiral Bound Cookbook at www.lulu.com

Carrageenan - Is it Safe?

Extracted from red seaweed, carrageenan has been used in food products for centuries and was patented as a food additive for use in the United States in the 1930s (SSI, 1996). Carrageenan has the unique ability to form a wide variety of gels at room temperature and is a stabilizer capable of modifying and controlling the texture of a variety of processed foods. It has also been used as a laxative, as treatment for peptic ulcer disease, and as a component of pharmaceuticals, toothpaste, aerosol sprays, and other products. 

In 1959, carrageenan was granted GRAS (Generally Regarded as Safe) status in the United States.  Then in 1982, the International Agency for Research on Cancer identified sufficient evidence for the carcinogenicity of degraded carrageenan in animals to regard it as posing a carcinogenic risk to humans (Rosenthal, 2001).  However, carrageenan is still used widely as a thickener, stabilizer, and texturizer in a variety of processed foods prevalent in the Western diet (Tobacman, 2001).

Carrageenan has been associated with the induction and promotion of intestinal neoplasms and ulcerations in numerous animal experiments and is a known carcinogen in animals.  The interaction between carrageenan and gastric acid in the human stomach may increase its carcinogenicity.  Also, food-grade carrageenan may be contaminated with degraded carrageenan that could arise during food processing (Tobacman, 2001).

I create this post to educate you, not to instill even more anxiety and hypersensitivity over natural health issues. This is about awareness, not about being extreme and stressed out about everything you eat. Carrageenan is in many products these days and is widely used in dairy products and milk substitutes. Check your labels and if you are eating a lot of it, then cut down on it and eat less, or eliminate it. The main goal is to reduce our toxic load, as this strains the immune system and digestion. You might find that cutting this product out reduces your intestinal gas.

Commercial nut milk contains carrageenan as a thickener but can easily be made from scratch without it.  Please see recent post on "Fiber Shake" for the recipe.

References

Snapshot Solutions, Inc. (1996). An Introduction to Carrageenan. Retrieved on November 2, 2005, from http://home.howstuffworks.com/framed.htm?parent=question315.htm&url=http://philexport.org/members/siap/intro

Tobacman, J.K. (2001). Review of Harmful Gastrointestinal Effects of Carrageenan in Animal Experiments [Electronic version]. Environmental Health Perspectives. Volume 109, Number 10, October 2001.

Rosenthal, M.S. (2001). Stopping Cancer at the Source. Your Health Press, Canada.

Fiber Shake - New Recipe!

                                                             Fiber Shake
      Serves 1

Ingredients:

·         ½ cup yogurt

·         ½ cup almond milk*

·         3 soft prunes (soaked if hard)

·         1 tbsp. hempseed protein powder

·         1 tbsp. ground flaxseed

·         1 tbsp. flaxseed oil

·         ¼ tsp. green stevia

·         ¼ tsp. cinnamon

·         ½ tsp. alcohol-free vanilla flavoring

·         3 ice cubes

Preparation:

·         Blend yogurt, almond milk and prunes in an individual sized smoothie blender until well blended.

·         Add the remaining ingredients and blend until chunks of ice are broken and you have a shake-like consistency. 

*Home-made nut milk is preferable, please see recipe below.  Commercial almond milk is made with carrageenan (along with many other commercial cows’ milk substitutes and dairy products – read your labels).  It can cause gas and should not be consumed in large quantities (more on carrageenan in a later post).

Copyright by Katie Whitmarsh, 2012

Nut Milk

Prepare Ahead:  Soak nuts or seeds overnight (see directions below)

Prep:                     5 min. (plus soaking time)

Total Time:         5 min. plus 8-10 hrs. to cook

Yield:                   1 ¼ cups

Ingredients:

To Soak

·         1/3 cup raw nuts or seeds

·         Water to cover

·         ¼ tsp. salt

       To Prepare

·         1 cup water

·         ½ apple, cored and cut into chunks (opt.)

Preparation:

·         Soak the nuts or seeds overnight in the first measure of water and salt listed above.

·         When ready to use, drain and rinse nuts.

·         In blender, grind nuts briefly to chop.

·       Add ½ cup water and optional apple. 

·         Blend until smooth, scraping side of blender bowl several times.

·         Add remaining ½ cup water and blend briefly.

·         Chill or serve at room temperature.

Copyright by Katie Whitmarsh, The Bee Well Cookbook: Nourishing Foods for Sensitive People, 2008

www.amazon.com/Bee-Well-Cookbook

The Bee Well Cookbook: Nourishing Foods for Sensitive People

http://evolvingwellness.blogspot.com/

The Bee Well Cookbook: Nourishing Foods for Sensitive People by Katie Whitmarsh (2008) contains simple and easy recipes for those seeking health and wellness in their lives.  It was born out of the author’s love of healthy food and nutrition and her many years of experimentation with a variety of diets and alternative foods, to discover solutions to her own health problems.  In her fifteen year struggle with fibromyalgia, hypoglycemia, chronic food allergies and candida, she was forced to return to basic, whole foods.  She feels that our bodies metabolize basic and simple, whole foods much more easily and this way of eating will keep us healthy throughout our lives.

This cookbook will teach you how to prepare food so that your body will obtain the most nutrients from it.  The recipes work well for those with sensitive constitutions and digestive systems because they are gluten-free, sugar-free (with stevia) and are low in dairy, cereal grains, soy, fermented foods, nightshade vegetables (tomatoes, potatoes, bell peppers, eggplant) and citrus.  They were also created for optimal digestibility by incorporating food preparation techniques developed by our ancestors, such as soaked grains, beans, nuts and seeds and slow-cooked bone broths.  She states that since our immunity and ability to be healthy depends largely on efficient digestion, preparing food in this way is very important for long-term health and wellness.

The cookbook contains nutrition information and meal planning ideas, resources, and the author’s story, as well as 150 recipes.  The recipe sections include Breakfast, Baked Goods & Snacks; Sauces and Dressings; Soups, Stews and Slow-Cooked Meals; Main Dishes and Vegetables; and Desserts.  Several signature recipes are Spicy Chai Smoothie, Amaranth Apple Waffles, Walnut-Flax Breakfast Wafers, Vinegar and Citrus-Free Salad Dressing, Pumpkin Pasta Sauce, Slow-Cooked Chicken or Turkey Stock, Roasted Cornish Hens with Apples and Sage, Cajun Beef Salad, Frozen Mint Chip Balls, and Mocha Cream Pie with Coconut Crust. 

The Bee Well Cookbook is available on-line at amazon.com (The Bee Well Cookbook @ Amazon.com) and lulu.com as well as directly from the author at evolvingwellness@yahoo.com.  It can also be purchased at the Mendocino Book Company, Mendocino Bounty, and Mulligan Books in Ukiah, California.

Free Radicals & Detoxification

Our bodies produce free radicals from birth to death and this is the cause of many chronic illnesses and diseases.  Free radicals are commonly produced during the normal energy metabolism within our cells but their production is increased by poor diet, environmental toxins, and chronic stress.  Free radicals are particularly destructive to our brain, organs and cells.  The way to neutralize free radicals is by eating antioxidant rich foods like colorful fruits and vegetables, and by living a healthy life.  Appropriate supplements can be helpful as well, as long as they are used in conjunction with a healthy diet (they cannot replace a healthy diet). 

To decrease free radical production it is also important to detoxify so that the body can rid itself of harmful toxins.  The body has its own built in detoxification system that is at work continuously.  But with our highly polluted environment and denatured/processed food it can become bogged down with too much work and chronic disease can follow.  Detoxification is a key component in weight loss and should be used to begin any weight loss program.  A detoxification program of one week to one month should be followed every spring to keep our bodily systems in their best working condition.  If only three days are possible because of life constraints, this is better than nothing, but should be practiced both spring and fall.  Detoxification programs should always be done with the help and guidance of a natural health professional. 

Source: Health and Nutrition Secrets that can save your life by Russell Blalock, M.D. (2006).

Gluten-Free Cooking Group - Ukiah, CA

This group will cook recipes from The Bee Well Cookbook: Nourishing Foods for Sensitive People by Katie Whitmarsh, and share them potluck style in the Ukiah home of the author.  We will meet for four weeks and the only cost of the group is to purchase the cookbook directly from the author.  All of the recipes are gluten-free and many are grain-free for those who are restricting grains. So we will include grain in the meal for those who want it, but only on the side and optional. I will set the menu and each person will make something from the cookbook in their home and bring it to my place to share for dinner. The recipes are very simple and easy to make. We can have fun discussions about nutrition and cooking as well as each person's experience with their current health/life situation.  For more information or to sign up, email the me at evolvingwellness@yahoo.com. 

Evolving Wellness Blog

Evolving Wellness is a blog that lists thoughts and ideas of the author as well as pertinent and unusual health informtion. Insights and humor will be included and various recipes from The Bee Well Cookbook: Nourishing Foods for Sensitive People (available at Amazon.com).

Topics so far include:

     Peanut Butter Carob Chip Balls

     Coconut Oil: A Cure for Alzheimer's Disease?

     Pumpkin Pasta Sauce

     The Highly Sensitive Person

     The Bee Well Cookbook

     Katie Whitmarsh, MA, Natural Health Consultant

     Health and Wellness

Peanut Butter Carob Chip Balls - Yummy!!

There are several versions of these nut butter balls in The Bee Well Cookbook: Recipes for Sensitive People.  This is one of my favorite versions but for those with an allergy to peanuts can try Snowflake Cashew Balls (w/ cashew butter), Chai Spice Balls (w/ almond butter), Orange Sesame Balls (w/ cashew butter ans sesame seeds), Orange Sesame Balls (w/ cashew butter and sesame seeds), and Mint Chip Balls (w/ almond butter).  None of the recipes contain chocolate, for those who can't eat it (like me, because I get headaches from it).  Enjoy! 

Peanut Butter Carob Chip Balls

Prep:                     25 min.

Freeze:                 1 hr.

Total Time:         1 hr. 25 min.

Yield:                   16-18 balls

Ingredients:

·         2 tbsp. carob powder, sifted

·         2 tbsp. hempseed protein powder

·         ½ tsp. green stevia powder

·         ½ cup unsweetened, finely shredded coconut

·         ½ cup unsweetened carob chips

·         1 cup peanut butter (room temperature)

·         1 tsp. alcohol-free vanilla flavoring

·         1/3 cup finely chopped peanuts (easiest when done in food processor) 

Preparation:

·         Combine dry ingredients (except peanuts) in a mixing bowl.

·         Add wet ingredients and stir until blended.

·         Place peanuts into a shallow bowl.

·         Form balls from heaping tablespoons and roll in nuts to cover (first briefly chill mixture if it is too moist and sticky to form into balls).

·         Chill balls in freezer until frozen and serve.

·         Store in freezer.

http://www.lulu.com/spotlight/katiebean

Coconut Oil a Cure for Alzheimer's Disease?

Below is a link to a very interesting video clip for anyone who wants to remain healthy their entire lives.  Coconut oil has gotten a bad name because of the refined coconut oil product produced at very high temperatures that you hear about in fried foods, and also because it contains a large amount of saturated fat.  But coconut oil in its raw and uncooked state is very nutritious for you.  The naturally formed saturated fat in this oil is very healthy and the high lauric acid content has anti-bacterial and anti-viral properties.  Coconut oil can stand higher temperatures than most other unrefined oils and coconut milk is an excellent milk substitute for those sensitive to dairy. 

If you want to try coconut oil but don't like the strong coconut smell (like me), you can still get good quality pure coconut oil but just don't buy virgin or extra-virgin (although the virgin oil is considered the best for you).  It is great for cooking, baking, and adding to foods (like in the video).  So check this out!   


Coconut oil watch to the end - A Real Eye Opener!

http://www.cbn.com/media/player/index.aspx?s=/mp4/LJO190v1_WS

Pumpkin Pasta Sauce

Over the weekend I made Pumpkin Pasta Sauce, a recipe in my cookbook The Bee Well Cookbook, and it was delicious.  I had forgotten about this recipe and am so glad I remembered it!  I avoid normal pasta sauce because the tomatoes give me a rash on my face.  This recipe has some tomatoes but I seem to do okay with it because they’re mixed with the pumpkin.  Pumpkin is great for you, and many people with chronic illness or low energy should be avoiding the nightshade vegetables (tomato, potato, bell pepper, eggplant) as much as possible.  They seem to strain the energy system.  So dare to try it!  For more recipes in The Bee Well Cookbook, go to amazon.com or lulu.com. 

I’m also working on a gluten-free pumpkin walnut bread (possibly without eggs) but that’s a work in progressss……….

Pumpkin Pasta Sauce

Prepare Ahead:  Cook pumpkin for pumpkin puree or use canned pumpkin

Prep:                     15 min.  

Cook:                   50 min.

Total Time:         1 hr. 5 min.

Yield:                   5 cups 

Ingredients:

·         2 tbsp. olive oil

·         3 cloves garlic, minced

·         1 medium onion, chopped

·         1 medium sized zucchini squash, diced

·         1 ¾ cups pumpkin puree or 1 – 15 oz. can of pumpkin puree

·         2 cups water

·         1 – 14.5 oz. can diced tomatoes

·         1/8  tsp. cayenne

·         1 tsp. oregano

·         1 tsp. basil

·         ½ tsp. sea salt

Preparation:

·         In a large skillet, sauté garlic and onions over medium heat in olive oil for 10 minutes or until soft.

·         Add remaining ingredients and stir to combine.

·         Bring to a boil, reduce heat and simmer uncovered for 30 minutes (you might need a splatter screen), stirring occasionally.

·         Serve over Zucchini Pasta or gluten-free pasta.

The Highly Sensitive Person

I am a Highly Sensitive Person (HSP).  This trait was first researched and written about by clinical psychologist Elaine N. Aron, Ph.D. in The Highly Sensitive Person – How to Thrive When the World Overwhelms You, 1996.  Elaine Aron states that 15-20 percent of the population has the HSP trait, which is about fifty million people in the United States.  The HSP has a nervous system that is much more sensitive than other people’s nervous systems.  This means that the HSP will be much more aware of subtleties in their surroundings and can become more easily overwhelmed by a highly stimulating environment or experience.  In our culture this trait is not considered ideal and HSP’s are often labeled as shy, oversensitive, or having some defect.  Often the HSP is not understood and isn’t taught how to manage such a sensitive nervous system, and they can become physically unwell and live with low self-esteem.  Many HSP’s need to learn the advantages to their trait and how to appreciate themselves and live healthy and well with a sensitive constitution.  Dr. Aron’s book is a good place to start and many other books and resources on this topic can be utilized as well.

The Bee Well Cookbook

The Bee Well Cookbook: Nourishing Foods for Sensitive People by Katie Whitmarsh (2008) contains simple and easy recipes for those seeking health and wellness in their lives.  It was born out of the author’s love of healthy food and nutrition, and her many years of experimentation with a variety of diets and alternative foods, to discover solutions to her own health problems.  In her fifteen year struggle with fibromyalgia, hypoglycemia, chronic food allergies and candida, she was forced to return to basic, whole foods.  She feels that our bodies metabolize basic and simple whole foods much more easily and this way of eating will keep us healthy throughout our lives.

This cookbook will teach you how to prepare food so that your body will obtain the most nutrients from it.  The recipes work well for those with sensitive constitutions and digestive systems because they are gluten-free, sugar-free (with stevia) and are low in dairy, cereal grains, soy, fermented foods, nightshade vegetables (tomatoes, potatoes, bell peppers, eggplant) and citrus.  They were also created for optimal digestibility by incorporating food preparation techniques developed by our ancestors, such as soaked grains, beans, nuts and seeds and slow-cooked bone broths.  She states that since our immunity and ability to be healthy depends largely on efficient digestion, preparing food in this way is very important for long-term health and wellness.

This cookbook contains nutrition information and meal planning ideas, resources, and the author’s story, as well as 150 recipes.  The recipe sections include Breakfast, Baked Goods & Snacks; Sauces and Dressings; Soups, Stews and Slow-Cooked Meals; Main Dishes and Vegetables; and Desserts.  Several signature recipes are Spicy Chai Smoothie, Amaranth Apple Waffles, Walnut-Flax Breakfast Wafers, Vinegar and Citrus-Free Salad Dressing, Pumpkin Pasta Sauce, Slow-Cooked Chicken or Turkey Stock, Roasted Cornish Hens with Apples and Sage, Cajun Beef Salad, Frozen Mint Chip Balls, and Mocha Cream Pie with Coconut Crust. 

The Bee Well Cookbook is available on-line at amazon.com and lulu.com as well as directly from the author at evolvingwellness@yahoo.com.  It can also be purchased at the Mendocino Book Company, Mendocino Bounty, and Mulligan Books in Ukiah, California.

Katie Whitmarsh, MA, Natural Health Consultant

What does a Natural Health Consultant do?  Consulting is a lot like coaching.  I have been trained to work with people in a variety of ways and I serve as a guide.  My education was based in naturopathy, which means that you have to look at the whole person, and that all our systems are connected – body, mind, and spirit.  Each person is unique and I approach them in that way.  To adequately address health and wellness the following influences must be looked at: genetics, diet and nutrition, residuals from prior trauma, effects from environmental toxins, infection, stress effects, behavioral imbalances and maladaptive habits, moods and emotions, and past and current effects of the social/cultural environment.  Symptoms may show up in the body, emotions, mind, behavior, and spirit.  And many of the answers come from the clients themselves, as we are all powerful and indomitable spirits, who just need some help at times to get back on our pathway of balance.  I hear the client’s story, educate the client with information specific to them, and serve as a source of support and validation, and as a guide to a higher and more fulfilling way of living.

Health and Wellness

Health and wellness are unique to you: your body, mind, and spirit.  Health and wellness evolve and change throughout our lives as our body, mind and spirit changes.  Wellness is a lifelong path of discovering who you are.  Become educated about health and intuitive about your own personal constitution, and enjoy wellness for a lifetime.  Overcome longstanding conditions and chronic problems.  With guidance, you can become an expert on YOUR body.