Month: June 2013

Whole Food Resources

Melissa King 26 Comments

When I write my “exposed” posts, I usually try to include a better store bought option and homemade option.  Recently, a reader suggested I talk about products and brands that are better options.  I decided to take it one step further and include all the resources I could think of in one big post.   If I am missing a good resource, please let me know and I will add it in.  I would like to mention that all labels should be read, even organic ones.  These brands have products that have been non GMO verified. Many of these can be found at almost all grocery stores. Some are found at the health food stores only.  There are many other decent products listed on www.nongmoproject.org.  The products/brands I am listing are the ones that I am familiar with and have used on occasion.

Brands to Buy

You want to look for organic food if possible.  Non GMO verified is even better.

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Photo credit : Non GMO Project

Cereals and Breakfast Bars

Nature’s Path
Whole Foods 365 Organic
Arrowhead Mills
Eden Foods
Enjoy Life
Enviro Kids Organic
Erewhon

Breads and Baked Goods

Annie’s
Food for Life
Whole Foods 365

Dairy Products

Organic Valley
Strauss Family Creamery

Soups and Sauces

Whole Foods 365
Pacific Foods
Amy’s Organic
Eden Foods
Imagine
SanJ

Alternative Meat Products

Whole Foods 365
Follow Your Heart
House Foods
Nasoya
Sunshine Burgers
West Soy
Wildwood

Snack Foods

Whole Foods 365
Annie’s
Beanitos
Earth’s Best Organic
Eden Foods
Enjoy Life
Funky Monkey
Garden of Eatin
Glutino
KIND Healthy Snacks
Kettlepop
Lucy’s Cookies
Coconut Bliss
Mary’s Gone Crackers
Nature’s Path

Beans and Flours

Nutiva
Bob’s Red Mill
Whole Foods 365
Arrowhead Mills
Barlean’s
Cadia
Chosen Foods
Eden Foods
Engine 2
Field Day
Glutino
Hodgson Mill
Lotus Foods
Lundberg Family Farms
Multiple Organics

Worst GMO Offenders (Please try to buy these organic)

http://www.nongmoproject.org/learn-more/what-is-gmo/

Here are some other helpful resources:

www.nongmoproject.org

Dirty Dozen and Clean 15 2013 (This refers to pesticide residue only, not GMOs.)

Avoiding Foods with Carrageenan

Tips On Avoiding MSG

Tips on Quitting Processed Sugar

www.fooducate.com

Tips to Eat Healthy On a Budget

15 Surprising Foods You Can Freeze

Common Harmful Additives in Processed Foods

I hope this is helpful and if I am forgetting something, please let me know.

 

 

Kale and Wheat Berry Salad with Tempeh

Melissa King 18 Comments

Are you thinking about getting more kale in your diet, but don’t like the taste/texture?  Then this recipe is for you!  I am right there with you.  The first time I tried kale, I gagged.  I did not like it’s taste.  Up until now, I was able to mask it in smoothies and juice.  I also made an occasional batch of kale chips, but that was it.

kale and wheat berry salad blurred watermark

The key to masking the kale is removing the stems and chopping the leaves up fine in the food processor.   Even my husband who says he hates kale, ate this salad.  I used organic and  non GMO tempeh in my recipe, but feel free to replace it with any other protein you like.  For those of you that are unfamiliar with tempeh, it is made from fermented soybeans.  Fermented soy products contain some health benefits, but they are best used in moderation.  Tempeh has a earthy and nutty taste that goes well with the wheat berries.  Also, since most of the soy in this country is GMO, it’s best to look for a brand that is non GMO verified.  If you are gluten free, just replace the wheat berries with quinoa and it will be just as delicious!

Kale and Wheat Berry Salad with Tempeh

Kale and Wheat Berry Salad with Tempeh

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Prep Time 30 min Cook Time 20 min

Ingredients

  • 2 carrots shredded
  • large bunch kale (stems removed. Save them for juicing)
  • 1 pkg tempeh or any other protein sliced in 1 inch cubes
  • 2 cups cooked wheat berries or quinoa
  • 2 T toasted sesame oil
  • 1/4 cup apple cinder vinegar
  • 1/4 cup mirin
  • 1 T soy sauce or tamari
  • 1 tsp garlic powder
  • 1 -2 tsp fresh ginger minced
  • salt and pepper to taste

Instructions

  1. Cook the wheat berries according to the package instructions.  I cooked mine the day before I made this salad. 
  2. Using a food processor , chop the carrots and kale.  You may have to do each one separately. 
  3. In a sauce pan , combine the sesame oil and tempeh and saute for a few minutes on medium heat. 
  4. Once the tempeh has started to cook, add in the carrots and kale and cook for a couple more minutes.  You also may have to add a tiny bit more oil. 
  5. While all of that is cooking, combine the apple cider vinegar, mirin, soy sauce, garlic, salt and ginger. 
  6. Lastly, add the cooked wheat berries and the dressing and cook for another minute. 
  7. Remove from heat and serve immediately or refrigerate for later.  Enjoy!

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Coconut Truffles (Vegan and Gluten Free)

Melissa King 73 Comments

Coconut Truffles that are vegan and gluten free.  Let’s be honest, these coconut vegan truffles are not an everyday treat, but when you want to indulge a bit, it makes the perfect little bite of sweetness with none of the bad stuff!

These were a big hit in our family and I hope you like them too!

 

coconut truffles

 

They only take minutes to make too!  I must admit, I rolled these a bit big, so they were more than a bite.  I suggest rolling yours into a bite friendly size.

These should keep in the fridge for quite some time.  I used coconut butter in this so when you take a bite, the coconut literally melts in your mouth.

If you haven’t tried coconut butter yet, you need too!  That stuff is so good!  I get Nutiva Organic Coconut Manna.  If you like my Coconut Cream Larabars, you will love these!

Looking for more truffle recipes?

Coconut Truffles

Coconut Truffles

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Prep Time 15 min Serves 15 truffles     adjust servings

Chocolate and coconut make the perfect combination for these delicious truffles!

Ingredients

Instructions

  1. In a food processor , combine the dates and shredded coconut.
  2. Then, add in the coconut butter and coconut oil.
  3. Pulse until a dough starts to form.
  4. When the dough is formed, roll into bite sized balls and place in the fridge on a lined baking sheet . Parchment paper works great for this so the balls don’t stick.
  5. Once the balls are firm, heat your chocolate and milk using a double boiler.
  6. Stir constantly until the chocolate is smooth.
  7. Take each ball and roll into the chocolate and place back on the parchment lined sheet.
  8. Put in the fridge for a few hours so the chocolate can set back up.

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Recipe Notes

I should add, when you go to eat one out of the fridge, it will seem hard to bite into at first. As soon as you chew it though, the coconut melts in your mouth. Enjoy!

Tropical Fruit Punch

Melissa King 996 Comments

Well you all know I love to juice, and I love my Breville juicer.  I use it daily.  This is perfect for hot days like we are having this summer here in Texas.

tropical fruit punch watermark

Tropical Fruit Punch

Tropical Fruit Punch

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Prep Time 5 min

Ingredients

  • 1 1/2 cup mango sliced
  • 2 nectarines sliced with pits removed
  • 2 cups honey dew melon sliced
  • 1/2 lime

Instructions

  1. Juice the fruits in the order of the ingredients. If you don’t have a juicer, you can blend everything in a blender .

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Recipe Notes

I am sure it will be equally delicious that way! This juice would be great for backyard parties. Add a little vodka and you have a great adult beverage too. Next time I make it, I am going to pour the mixture into my popsicle molds .

Blueberries and Cream Popsicles

Melissa King 53 Comments

Here in Texas it’s a steamy one hundred degrees this hot summer day.  So, what do you want most on hot days?  Homemade Blueberries and Cream Popsicles!  Kids love food on a stick and ice cream is no exception.

My kids love it.  But, let’s face it, most store-bought frozen treats are laden with excess sugar and too many chemicals.  Not these Blueberries and Cream Popsicles!

blueberries and cream popsicles

blueberry ice cream watermark

She loves her ice cream!  I love these pop molds too because they have a little tray to catch all the drips.  No mess.  Love that idea!  Well, almost no mess.

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She may be messy, but she is so darn cute!  I wanted make this popsicle recipe ever since I saw some Pina Colada Popsicles on The Midnight Baker’s blog.  They looked AMAZING!  I just ran out of pineapple, so I subbed blueberries.  Came out super good, but I am trying her recipe as soon as I get my hands on some pineapple!

Blueberries and Cream Popsicles

Blueberries and Cream Popsicles

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Prep Time 5 min Serves 6 popsicles     adjust servings

Creamy coconut milk and fresh blueberries is always a winning combination!

Ingredients

Instructions

  1. Pour all ingredients into a blender and blend for about 90 seconds.
  2. Take a taste, if it’s sweet enough, pour into popsicle molds or smoothie pop molds .
  3. If not, feel free to add more maple syrup and blend for a few more seconds.I think I used 2 tablespoons maple syrup total in mine.

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Recipe Notes

If you don’t have pop molds, you can even make it ice cream, using an ice cream machine . All these options are great. I hope you and your family enjoy them as much as we did. There will be more popsicle recipes coming this summer too!

Refreshing Watermelon Punch

Melissa King 32 Comments

I love my juicer.  Ever since I bought it, I have been juicing every morning.  I feel great.  The other day, I bought a huge watermelon from Sprouts.  So I decided to make this punch.  The taste of watermelon instantly takes me back to summer BBQs when I was a kid.  My parents used to have big summer parties and watermelon was always a staple.

watermelon 1 watermark

This is easy to make and very refreshing.  I loved that it is a “juice” I can give my kids.  They loved it too!  If you don’t have a juicer, you can do it in a Vitamix and strain, or even leave it chunky.  You could also make some yummy popsicles using these molds
as well!

Refreshing Watermelon Punch

Refreshing Watermelon Punch

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Prep Time 10 min

Ingredients

  • 4 cups watermelon
  • 1-2 T lime juice
  • 1-2 cups mineral water (optional)
  • Garnish with thinly sliced limes

Instructions

  1. Juice or blend the watermelon and then add in the lime.
  2. Add a little lime at a time until you get it to your liking.

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Recipe Notes

My batch made a pretty small amount. About enough to fill a large mason jar with no ice. If you are making this for a party, I would suggest doubling the batch. It should keep in the fridge for at least 4 days. Enjoy!