Organic Munchies & After School Snacks

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Organic Munchies & After School Snacks

 

 

FRESH FRUIT SALAD: Cut 3 or 4 (or more) fresh fruits in season into

bite-sized pieces and toss together in a bowl. For a quick, fat-free

dressing squeeze the juice from 1/4 of a lime, mix with a dab of raw

honey, and drizzle over fruit. This will provide some extra tang and also

keep fruits from browning. Great base fruits are tart apples,

oranges, and bananas. Adding berries or grapes in the summer is

sensational! Satsuma tangerines are wonderful in winter.

Other ideas include pineapple, kiwi, mangoes, fresh figs and melon. Fun,

nutritious mix-ins are organic raisins and dates, unsweetened flaked

coconut (bobsredmill is great), or chopped raw nuts.

 

Many health experts recommend a fruit/nut- only breakfast because the body is

still in a " cleansing mode " , and nuts and fruits pack lots of energy for jammin'

mornings. Nosh on some salad for breakfast and share with a family member, or

pack leftovers in your brown-bag lunch. Makes an incredible after-school snack,

too!

 

QUICKBREADS: Ever tried them? Most quickbreads can be made super-

fast in one bowl and take about an hour to bake--even non-cooks can

pull this off. Zucchini, Pumpkin, and Banana breads are the most

popular, and by using smart ingredients

(whole grain flours, raw honey, stevia, agave syrup or other natural

sweeteners, and homemade applesauce or extra virgin olive oil

instead of processed shortenings, trans fatty margarines, butter or

refined oils)... they can be a source of great taste and superb

nutrition.

 

Quickbreads keep for several days, longer if made with extra virgin olive oil,

raw honey and whole grain organic flour.

They also freeze well.

Many recipes make two loaves, so you can freeze one for later.

 

More good news: quickbreads can satisfy a sweet-tooth as well as any shake, high

fat nutrition bar, candy bar or pop-tart can, but a thick, scrumptious slice of

banana bread will " stick to your ribs " a lot longer and is a much better source

of fuel for your busy body.

 

Quickbread is a wise choice for breakfast, snack, or dessert. If you

don't have any healthy recipes, the Internet will easily provide you

with many-for FREE!

 

RAW VEGGIES & HUMMUS: Find a large air-tight storage container and fill with

your favorite raw veggies:

 

carrots, celery, radishes, bell peppers, cauliflower, broccoli,

green onions, mushrooms, turnip, kohlrabi, etc. These will keep for

about 4 days of major munching.

 

Transfer an individual portion to a smaller container when hitting

the road, for a crunchy, " smart munch " that provides lots of water,

carbs, protein, fiber, vitamins, minerals, and enzymes. Veggies don't weigh you

down either, or make you sluggish or sleepy!

 

Munch plain or serve with hummus, homemade guacamole or make your own organic

trans- fat free dressing.

 

www.edenfoods.com

 

EDEN HUMMUS

Prep Time: 10 minutes

Yield: 6 servings

 

1-24oz jar EDEN Great Northern or Eden Garbanzo Beans or 2-l5oz cans Eden Navy

Beans or EDEN Garbanzo Beans

1/4 cup tahini

2 tablespoons Eden Extra Virgin Olive Oil

2 tablespoons Eden Umeboshi Paste

3-4 cloves garlic, chopped

1/2 lemon, juiced

Blend all ingredients in a food processor or mash with a potato masher,

adjusting consistency with a little pure water if desired. Now you can make a

quick, homemade version of this Middle Eastern favorite. We use umeboshi paste

for added flavor. Serve as a dip with chips or with warm pita bread.

 

CELERY OR APPLE & NUT BUTTER: Everyone knows about peanut butter,

but did you know that other nut butters are terrific, too? Almond

and macademia nut butter are popular, and they taste great, which is nifty news

especially for people who are allergic to genetically altered

peanuts.

 

Other nut butters include cashew, hazelnut, pecan,

sunflower, and macadamia nut butters.

 

Fresh ground is always best,

but you can buy prepared nut butters at most natural food stores (in

bulk or in jars) Many traditional grocery chains have natural foods

sections now which carry the more common nut butters (usually organic peanut and

almond) as well. Organic nut butters can be made from raw or roasted nuts,

contain sea salt, or be crunchy or creamy.

www.maranathanutbutters.com

Avoid " hydrogenated " butter (oil does not separate)--hydrogenated oils even if

they are paritially hydrogenated ALWAYS contain " trans fatty " acids and are

extremely bad for your health!

 

Nut butters can also be made from scratch using a food processor,

blender, or other household gadget. Some juicers come with nut-

butter attachments. Nut butters are great on organic sprouted grain

toast, too!

www.food-for-life.com

 

Most nut butters are a good source of protein and tahini packs calcium as well.

www.maranathanutbutters.com

 

ORGANIC REFRIED BEANS, SALSA, & BAKED BLUE CORN TORTILLA CHIPS:

Warm some organic fat- free refried beans topped with organic salsa and serve

with organic baked blue corn tortilla chips.

 

Afraid of fried chips? You won't miss the oil, extra salt, or other junk with

all these lively natural flavors zipping around in your mouth. Makes a great

party munch!

 

 

ORGANIC " BAKED " POTATO: Whether you're looking for a substantial

snack or a meal, a baked potato can be a fun, nutritious, and low-

fat gold mine.

The trick to the low-fat part of this easy edible is learning to be

adventuresome and avoid the traditional fixins' (i.e. butter, sour cream ). If

you've got to jam right away, fluff your potato with a fork, top with organic

salsa or a dab of nonfat organic yogurt, goat cheese or organic sour cream

(optional), cook for a few more seconds to warm toppings, and you're done.

www.spectrumnaturals.com

 

More time on your hands? Try these delicious stuffing/topping ideas:

steamed broccoli and cauliflower (or other fave veggies), cooked dried

beans (like pintos, chickpeas or black beans), raw or sautéed mushrooms, or

small amounts of salad shrimp or diced free range turkey or chicken. Top with

salsa and warm in oven. For an

added touch, dab a dollop of organic sour cream and sprinkle with

a tiny bit of goat cheese.

 

You don't need a lot to get both the fun and the flavor. Oh, and try eating the

skin, and when they're organic there's lots of goodies for your body in there.

 

ORGANIC COTTAGE " FRIES " : Our low-fat friend the potato can also be

made into low-fat " fries " . Simply scrub an organic potato and if you don't

have a french-fry cutter, use a sharp knife to cut fries according

to the size and thickness you like them. Arrange the fries on a

large cookie sheet coated with extra virgin olive oil, and give the top of the

fries a little dribble too. Sprinkle fries with garlic chives or some other

fresh herbs,a little Herbamare, seasalt and fresh minced garlic.

 

Some folks like fresh pepper, or dry mustard. If making your own herb

concoction, mix them all together first, then sprinkle for evenness.

 

Bake fries at 350-375 degrees or until done, usually about an hour or

so. Turn once during baking. If you have a need for speed, halve your

raw potato and steam until less firm, but not soft; then

cut into fries, season, and bake until done. For extra crispness,

broil briefly at the end of cooking.

 

ORGANIC MASHED POTATO: One more great potato idea, and then we're

done with potatoes. Mashed potato can be transformed from boring to

wild-and-crazy with a fresh imagination for interesting mix-ins.

Mash your steamed potato until smooth, using goats milk or cheese, rice milk,

non-gmo soy, or nut milk and perhaps a dab of

nonfat organic sour cream. Then mix in some raw pressed or crushed garlic, or

roasted garlic

(wrap a large clove or a few small ones in foil and bake at 375

degrees about 30-40 minutes, then scoop out the soft stuff), a

sprinkle each of

seasalt and pepper, a squirt of mustard, and a little prepared

horseradish.

Sounds weird, but it is really a phenomenal dish! Serve alone or with steamed

veggies on the side or mixed in--green beans are the best! If you eat meat, you

can throw in a teaspoon of minced free range chicken or other organic white

meats. You may experiment with other mix-ins as well.

 

BROWN RICE: Rice is very versatile like potatoes. Mild in flavor, it

can be made to taste like whatever you want, simply by mixing stuff

with it.

Nutritionally speaking, brown rice packs significantly more

nutrients than white rice, while only slightly higher in calories.

 

For example, 1 cup of brown rice offers 3.32 grams of fiber, but white only has

..97 grams. The best tasting rice is prepared with organic miso, organic

vegetable or free range chicken stock instead of plain water.

 

Steam or cook veggies in a wok and toss with rice and herbs and you

have

a delicious smart munch. If you eat organic meat, tiny strips or

cubes of organic meat may be thrown in for flavor. Lightly toasted

nuts or seeds can be mixed in for added nutrition, texture, and

taste.

 

GREEN SALAD: A great way to get your calcium-rich dark leafy greens

is to toss them with the milder iceberg lettuce we're all accustomed

to.

Then you can mix-in anything you want for variety. Some mouth-

watering ideas: chopped or ground raw nuts or seeds, avocado, fruit,

organic raisins or dried cranberries, veggie chunks, diced Amish chicken,

crushed baked tortilla chips, various seasonings (for a wonderful zesty dish try

Alfred Vogel's Herbamare or Trocomare

).

The key to a health-safe salad munch is finding the right organic

dressing.

 

Traditional bottled dressings are generally very high in trans-fat,

sodium, refined sugar, hydrogenated oils and MSG, so if you tend to

drench your salad or eat salads often, stick to organic homemade varieties.

Check labels! Or for greater ingredient control, make your own!

 

 

GUACAMOLE

 

2 very ripe avocados

juice of 2 limes

2 tbsp. extra virgin olive oil

1 organic tomato

2 tbsp. cilantro leaves

1 small green bell pepper

2 tbsp. finely chopped onion

salt and pepper

4 drops tabasco sauce

 

1. Halve the avocados and remove the pits. Scoop out and puree the flesh, adding

the lime juice and the olive oil.

2. Peel and dice the tomato. Finely chop the cilantro. Chop the green pepper and

remove the seeds.

 

3. Mix all the ingredients well, cover, and refrigerate until ready to serve.

 

 

 

ORGANIC POPCORN: Forget the artery-clogging, hormone-laden butter! Drizzle your

organic air-popped popcorn with extra virgin olive oil to

taste and toss with a fork or spoon--you won't need salt other than

minimal amounts of mineral rich sea salt.

www.NOWfoods.com

 

FRUIT SMOOTHIES: Cut up fresh fruit into chunks and freeze. When

you're ready to make your smoothie, place a few chunks of one or two varieties

of organic fresh or frozen berries or other fruits into a blender along with

approximately 8 ounces of pure spring water (1 or 2 cups), plain organic yogurt,

1/2 c. of organic tofu, or fresh or powdered goats milk,(Meyenberg is a good

brand)

 

www.meyenberg.com

www.stonyfield.com

www.polandspring.com

 

 

Blend just until smooth. Pour into a tall glass and enjoy!

--

 

Moderator's Note: Please ensure that any tomatoes, potatoes, squash,

raisins, dates and peanuts are Organically Grown! These foods

are currently genetically_modified/altered.

 

-

Post subject: Q: Whenever I try to make mayonnaise

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Q: Whenever I try to make mayonnaise, I always wind up with a soupy mess. What

is the real process of making it and why can't I do it?

 

A: Mayonnaise, hollandaise, vinaigrettes and all their variations are emulsions.

An emulsion is when water and fat come together to make a creamy thick liquid,

generally a sauce. Water and oil, as the expression goes, don't mix. However,

when liquid fats are slowly incorporated into watery liquid, the fat molecules

disperse in the liquid and result in a thick and creamy suspension. This

process, fat slowly whisked into a thin liquid, is repeated constantly in

cooking: oil into vinegar for vinaigrettes, oil into egg yolks with lemon juice

for mayonnaises and hollandaises, and chilled butter into wine for beurre blanc.

 

Start with the liquid (usually an acid like lemon juice, vinegar or wine) and

the seasonings (herbs, mustards, salt, pepper, etc.) in a bowl. Blend the liquid

and the flavorings with a whisk. Make sure that the bowl is stabilized with a

dishtowel underneath it so you can use one hand to whisk and the other to pour

while making the emulsion. Then, in a thin stream, while whisking, start

drizzling in the fat (usually melted butter or oil). The mixture will at first

be cloudy, then it will thicken. If it is not thickening, stop pouring in oil.

Whisk in one corner of the mixture, coaxing part of the oil and acid into an

emulsion. Then widen the amount being whisked to incorporate the rest of the

oil.

 

When an emulsion breaks down, the fat and liquid separate, and looks curdled.

The standard kitchen phrase for this is that " the sauce is broken. "

 

Two key techniques that almost always ensure a successful emulsion are, first, a

stable temperature, making the emulsion at neither too hot nor cold a

temperature, and second, always add the fat slowly into the watery liquid.

 

Certain foods help to make tighter, thicker emulsions of fat and water, for

example mustard, cream and egg yolks in vinaigrettes.

 

- Food Network Kitchens

 

--

Organic Potato Salad with tofu dressing

 

1 lb Small red organic potatoes; (about

-- 7), scrubbed

3 oz Soft organic tofu

1 tb Fresh lemon juice

1/8 ts Dried tarragon

2 tb Olive oil; (preferably

-- extra-virgin)

 

1/2 sm Red onion; sliced thin

1/4 c Minced fresh parsley leaves

 

In a large saucepan combine the potatoes with enough water to cover them by 1

inch, bring the water to a boil, and boil the potatoes for 15 to 20 minutes, or

until they are tender.

 

While the potatoes are cooking, in a blender blend the tofu, the lemon juice,

the tarragon, and 2 tablespoons water until the mixture is just combined, with

the motor running add the oil in a stream and blend the " mayonnaise " until it is

emulsified. Drain the potatoes, quarter them, and in a bowl toss them with the

onion, the parsley, the mayonnaise, and salt and pepper to taste.

 

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Post subject: TOFU MAYONNAISE II

--

 

TOFU MAYONNAISE II

 

6 oz. organic tofu

1 1/2 tbsp. lemon juice

1/4 tsp. salt

2 tbsp. pineapple juice (unsweetened)

Garlic or onion powder to taste

Dash paprika

 

Whiz until smooth.

 

_________________

_________________

JoAnn Guest

mrsjoguest

www.geocities.com/mrsjoguest/Genes

 

 

 

 

AIM Barleygreen

" Wisdom of the Past, Food of the Future "

 

http://www.geocities.com/mrsjoguest/Diets.html

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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