Natural, Beautiful Easter Eggs

The last few years, we've gone the natural route to create our Easter egg masterpieces. OK, "masterpiece" may be taking it a little far. In our house, with a son not usually into crafts, our eggs all end up brown because he turns the process into some sort of battle where the eggs get dunked in every color before ending up exiled on the carton to dry. BUT, in my mind, my eggs will all look like the ones in this picture!

We've used several of the food items listed in the links below, but this year I was thinking of trying beets (because they stain my hands when I cook them), maybe artichokes (I noticed very green water after steaming artichokes) and red wine.

Here are some great links to get you started and to spark your creativity. Look through all the links because each offers some different info, and you can pick and choose colors and your preferred dyeing process.

From Serious Eats, "A couple of beets, some ground turmeric, and a red cabbage, and I was turning out gorgeous eggs in all three primary colors."

Natural Easter Egg Dyes from About.com Chemistry - "It's fun and easy to use foods and flowers to make your own natural Easter egg dyes."

All-Natural Easter Egg Dye Recipes from Better Homes and Gardens. "Use these all-natural dye recipes made from household ingredients to create Easter eggs in beautifully subdued shades. Leave eggs soaking in the dye in the refrigerator overnight for the richest colors."

How to Dye Easter Eggs Naturally from PBS.org states that "The color difference between dyeing eggs naturally versus the commercial dyes is noticeable.  The different subdued hues of the naturally colored eggs have a beautiful look to them that cannot be replicated by the store bought options."

Get coloring this week and enjoy your beautiful eggs!

Nooch

Nooch is the nickname for Nutritional Yeast. Thought "nooch" might garner more initial interest until you learn more and even "nutritional yeast" will sound yummy.

I've heard a lot about nutritional yeast, have friends who talk about using it in meals or sprinkling it on popcorn, but I've never stopped to investigate for myself. Today I did. Now it's on my shopping list for my next trip to the store.

What is Nutritional Yeast? Yellow in color and with a nutty cheesy flavor, nutritional yeast is a great addition to any kitchen. It's loaded with vitamins and minerals and naturally low in fat. Nutritional yeast is a delicious way to infuse flavor in a variety of meals. Soups, salads, casseroles, popcorn and dips are but a few dishes that can benefit from a nutritional yeast makeover. It will improve the flavor when added to a dish, and increase its health benefits.

Nutritional yeast is also the only reliable food source of vitamin B12, so if you're vegan, it's a good idea to add some to your food regularly. (from Livestrong.com and About.com)

Where/How to Buy It: Nutritional Yeast comes packaged in bags, containers or in bulk bins at some stores.

Nutritional Information: Here's what really caught my attention. Though this info varied slightly from label to label that I looked viewed, take a look at this...

 

For one heaping tablespoon:

60 calories

1g fat

4g fiber

8g protein

5mg sodium

and full of vitamins and minerals!

Action Item: Yes, you guessed it. Add this to your shopping list today. Store it in an airtight container and it lasts a long time!

For Further Reading: Nutritional Yeast: Health Benefits, Tips and a Recipe and What Are the Benefits of Nutritional Yeast Flakes?

Natural All-Purpose Cleaner

This is somewhat food related as one of the ingredients comes from "foods that fuel us" — oranges! If you eat oranges, re-use the peels before composting or tossing. 

 

 

Here's the plan:

• Stuff an empty mason jar with orange peels.
• Fill it with vinegar.
• Let sit for two weeks.
• Strain the lovely orange-smelling liquid into a spray bottle, dilute to your liking and start cleaning!

Safe, effective, inexpensive and non-toxic. You may have seen this idea on Pinterest or elsewhere. Well now is the time to make it if you haven't already.

We care about the foods we put in our bodies; we need to also be concerned with the chemicals we expose our bodies to! Every healthy change, no matter how small, is a step in the right direction.

Action Item: Next time you eat an orange, keep the peel and prepare to make a bath of all-natural cleaner.

For Further Reading: 66 All-Natural Cleaning Solutions (I just found this article, but plan to keep it handy!)

Maple Syrup

Whether you're sweetening your oatmeal or baking, try delicious, satisfying maple syrup.
And especially with pancakes, unless you are topping them with fruit or another creative healthy option, definitely use maple syrup. You can't use regular syrup, right? It's full of high fructose corn syrup (HFCS)!

Maple Grades
Maple syrups get assigned different grades depending on their color. Grade A, tapped earliest in the season, is palest in color, with a mild taste. Late-season grade B, which we recommend, tends to be darker and richer. It's often called cooking maple, but you can pour it on anything. (Vegetarian Times Magazine)

I often hear "mmmm, maple syrup, BUT it's so expensive." It is expensive in relation to the fake syrup. It's also natural. It may offer health benefits. And in many cases it comes from family farms.

If price and/or calories are a true concern, here's a plan from the Physicians Committee for Responsible Medicine. Pure maple syrup is unquestionably delicious, but it's also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It's the perfect topping for pancakes, waffles or French toast.

Makes about 1 cup

Ingredients

1/2 cup pure maple syrup
1/2 cup unsweetened applesauce

 

This is what Rodale news says about maple syrup: All types of sweeteners should be used in moderation, but turn to real maple syrup if you want a naturally sweet treat. It's lower in calories and packed with more minerals than honey, and may even ward off cancer and heart disease. In 2011, a pharmacist from the University of Rhode Island discovered 54 previously unknown compounds in maple syrup from Canada, many of which were anti-inflammatory (which protects your heart) and exhibited cancer-fighting antioxidant properties. Ironically, two of the antioxidants they found were later discovered to fight enzymes that lead to type 2 diabetes. When you're buying it, just make sure the label reads 100 percent maple syrup—not high-fructose corn syrup and "natural maple flavoring."

 

Action Item: Check your cabinets again (or your next shopping list). Is artificial syrup or maple syrup there? Remember that maple syrup is a sweetener, not a food group! Use it sparingly. It's a great idea to replace table sugars, HFCS, etc., but it's not a free pass to eat as much as you want.

 

For further reading: The Five Best and Worst Sweeteners and Is Pure Maple Syrup Healthy

Eat Real Food



I want to use today's post to remind you that healthy eating is a journey. Don't get bogged down with the "right" way or the "wrong" way. Please remember that no natural foods are taboo. Unless it's by doctor's orders or health reasons or your food journey does not include it (gluten-free, vegetarian, etc.); no real foods are off limits.

When I mention specific foods, it's only to bring them to your attention. A balanced diet that includes healthy, natural foods is the way to go. You are the only one who knows what is right and what works for your body. And if you are the cook in your family, then what's right for you is probably what's going to be right for everyone else. ha ha!

For anything I post - read it, think about it and see if you can and want to incorporate it in your diet. Try a recipe if it sounds good or don't. I do not have all the answers, but I sure do lots of reading, researching and experimenting. Hopefully that will help someone else not have to spend as much time on a subject or topic!

I've enjoyed hearing from some of you via email, text, comments and phone calls. It not only gives me good ideas of topics to post, but also introduces me to new things! Please keep the feedback coming.

So here's some good information for today from O Magazine. It's similar to the information that I posted in my first INFObite.

Make Your Own Junk Food

Sure, there are moments when no one can come between you and your potato chips. Which is why banning them isn't the goal -- it's making them at home. "Junk food is wonderful," says Michael Pollan, author of Cooked. "But it's become so cheap that we eat it too often. When we used to have to make it ourselves -- and a long time ago we did! -- there was a built-in check on overconsumption." Take French fries: You peel the potatoes, cut them into matchsticks, fry them in oil, and make a mess in your kitchen while you're at it. If you decide to go the DIY route, says Pollan, "you will not do that more than once a month -- I promise you."

Action Item: Work on your willpower muscle some more today. When you're hungry and in need of a snack, take time to make a beautiful bowl of yogurt and fruit or whole-wheat toast, peanut butter and banana. You're energy level and body will thank you!

 

For Further Reading: 10 Essential Rules to Healthy Eating (the entire article from O Magazine)

Keep Reading

I mentioned in a previous post about using agave nectar instead of table sugar, and I made a note to myself to discuss it later. After reading another negative article last night, now is the time. I've been using agave nectar for several months, and I had read both good and bad reviews about it. While researching this post, I'm still finding agave nectar on best and worst lists! Some articles say that Raw and Organic Agave Nectar is the way to go while others say not to use it at all. I'm seeing more negative info, so for the time being I'm putting only honey in my coffee until I take the time to check out other natural sweeteners. Honey and maple syrup (both preferably raw, organic or local) seem to still be good guys. Next I might check out Stevia, but there seems to be a lot of talk of the plant vs. the powder. That, my friends, is why we keep reading on this healthy-eating journey!

This is an important topic, but I will add that we shouldn't get too focused on specific sweeteners and forget that the goal is to cut back on all sugars in our diet.

While searching online I also found this chart which could help with baking while using different types of sweeteners.


Do you use natural sweeteners? If so, what's your favorite?


Action Item: Read more about natural sweeteners if you have questions then choose the best one(s) for you.

For Further Reading: Best and Worst Sweeteners to Have in Your Kitchen and Is Agave Bad For Your Health? and Top 5 Healthiest Natural Sweeteners and this is a good article, Sugar Wars. I've never read anything by this author before, but she seems knowledgeable and makes some great points in her summary at the end. 

Let's talk about sugar (again)

Cereal. It's good any time of day, but is yours good for you? Is it fueling your body? I do not buy any cereals that have more than 6 grams of sugar per serving. WebMD says that one teaspoon of granulated sure equals 4 grams of sugar. Go take a look at your cereal; does it have, let's say, 16 grams of sugar? That's like eating a serving of cereal (usually 3/4 cup) and pouring in 4 teaspoons of the white stuff! No one wants to do that.

I hate to ruin your day, but as you are cooking (because the people cooking are probably the ones mostly reading this) look at the sugar content of your ketchup, pasta sauce, bread everything! Suddenly, the "I don't eat much sugar" turns to "oh my, no wonder I'm sluggish/cranky/can't lose weight/etc."

There are obviously much better options for breakfast, but cereal is nice on a rushed morning or as a snack later in the day. If it's the right cereal full of whole grains, limited ingredients (that you can pronounce), and looks to be in a natural state (not funny shapes). This is a topic for another day, but try your cereal with unsweetened vanilla almond milk. Yum (and no sugar or dairy!)

Action item: Check the sugar content of your cereal. Do you need to shop for different cereal next time?

For further reading: Recommended grams of sugar per day

Peanut butter

Yum, I adore peanut butter. Do you? If you are not making your own or reading labels, your peanut butter may have many added ingredients including sugar. Yes, sugar is everywhere, and I will talk about it a lot!

Some grocery stores offer freshly ground peanut butter. So delicious. You actually grind it yourself and watch it pour into a container. It's fresh, it's natural and you're not wasting plastic or jars; you can re-use the containers.

The other option is to make your own! Yes, you heard me correctly. You do need a strong, heavy-duty blender. Making peanut butter took a toll on my blender and it's pretty powerful. So if you have a Vitamix or something similar, you can do this easily. Put a cup of roasted peanuts (lightly salted or unsalted) in a blender and turn it on. There you go! Delicious, creamy, yummy, good-for-you peanut butter. If your blender is struggling, you might have to turn it off, scrape down the sides and continue.

If you can't buy fresh peanut butter at the store or make your own, then please read the labels and buy some with only one ingredient -- peanuts! Even some with a few ingredients can be healthy too, such as salt (a little) and oil. You can try other spreads too - almond, cashew, etc. 

Action item: What's in your peanut butter? Check now.

For further reading: Health Benefits of Nuts