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.

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