whole wheat energy bars

1 cup bran flake cereal
1/4 cup wheat bran
1/4 wheat germ
2 Tbsp flax seed (milled)
1 1/2 tsp grated orange peel
1/4 cup of orange juice
1 cup mixed dried fruit ( chopped)
1 egg beaten
1/4 cup vegetable oil
1/2 cup apple sauce
1/2 cup honey
1/3 dry milk powder
3/4 cup whole wheat flour
3/4 cup all purpose flour
1/4 tsp baking soda

Pre-heat oven to 350 degrees. In large bowl combine everything except flours and baking soda. Blend well. Let sit for 5 minutes. In large bowl stir together flours and soda combine all ingredients and mix well. Spread batter evenly in pan. Bake for 15-17 minuets. Makes 20 bars at 117 calories each.

Michelle Obama Prepares to Plant White House Garden with Local School Children

Just in case anyone reading needs another reason to thank their lucky stars for a first lady like Michelle Obama, the New York Times featured an article today about the vegetable garden Michelle Obama will be starting tomorrow on the White House lawn with the help of 23 DC area school children.

According to Mrs. Obama, the 1100-square foot organic garden's most important role will be "to educate children about healthful, locally grown fruits and vegetables at a time when obesity has become a national concern... through children, they will begin to educate their families and that will, in turn, begin to educate our communities.” Click on the title to read the inspiring article...

Pick of the Week!!

Good day all,

It's time for another Pick of the Week!

Most of you have seen this featured item before, even if you haven't eaten it. It's down at the Greener Grocer, at most major food stores, and in nearly every restaurant. Yet, I doubt many people have actually purchased or cooked this for themselves. The Morgan Freeman of vegetables, if you will. Everyone recognizes it but it never gains any due recognition. So, today's Oh So underrated pick of the week is... KALE.

You might know this as the curly green garnish under the bowls at most catering events and/or barbeque's, but it is so much more. Kale, or Borecole, is a form of cabbage from the species Brassica Oleracea,  cousin to collards and the brussel sprout. There are a number of different varieties of Kale. The most distinguishable differences amongst them are the shapes and colors of the leaves. Kale may be anywhere from white to lavender to green, curly, short, long, or flat. All of them are edible, but the Kale we're featuring is of the curly, green variety, such as the Lacinato Kale.

These Kale, in all their green glory, are packed full of nutrients and vitamins. Kale, like other green vegetables, are abundant in vitamins, A,K, & C, lutein, zeaxanthin, and beta carotene, amongst others. What's more, the ratio of nutrients per calorie is better than almost any food around. It's also thought to be a significant part of diets in preventing or maintaining cancers, as well as detoxing ones body.

Lucky for us, Kale is available all year round, mostly harvested right here in North America and in the majority of Europe. It's ability to survive our various seasons and ,at times harsh weather, makes it one of the hardiest plants there are. However, most believe that it's best to pick Kale, now,  from the middle of winter through the beginning of spring, which is when it is at it's sweetest.

When it comes to cooking Kale, sauteing is a pretty popular method.  You should know, there is a different Kale recipe for every country where this product is sold including  soups , salads, entrees, and sides. So, if you want something a little more adventurous or challenging, there are recipes galore on the internet, all you've gotta do is look. I've posted a link to a site with 40+ recipes for Kale. All you've gotta do is click on the title "Pick of the Week!" If you aren't able to find something there, then perhaps you just don't like Morgan Freeman all that much, but I believe if you looked, most could find away to appreciate, maybe even learn to love, this undeservingly underrated pick of the week. 

p.s. if you aren't able to use the link, simply go to allrecipes.com and search for Kale. 

Until next time, :)

What is fructose

What exactly is fructose?

Fructose is a type of sugar found in foods such as fruit. It is also added to sodas, juice blends, salad dressings, pasta sauce and other foods, primarily in the form of high-fructose corn syrup (HFCS). HFSC is about half fructose and half glucose (another type of sugar).


How does fructose promote weight gain?


Unlike glucose, fructose may increase appetite. And research indicates that when it's eaten before or with fat, that fat is more likely to be stored than burned. Consuming HFCS appears to cause resistance of leptin,a hormone that tells your brain how much fat is stored and signals the feeling of fullness. The problem is Americans are consuming more of such sugars, especially in sweetened beverages.


Is white table sugar better for you than fructose based sweeteners?


No. Like HFCS, table sugar is about half fructose and half glucose. Some studies have found it has similar effects on the body.


How can you limit your intake of fructose?


If you drink soda or juice, have only and 8oz glass with ice in it. And limit intake of foods that have"high fructose corn syrup" on the label.

So, to sum it up, natural sugars found in fruit are the best for our bodies! Sweet,Delicious and Nutritious.

Information found in health digest (kmart pharmacy)

Pick of the Week!

Good day to all,

This post is the first of a new series in which we highlight one deserving produce item each week. We'll include photos, recipes, nutrition stats, and some interesting history as well, in hopes that we'll all get to learn and enjoy more of what we're trying so hard to promote.

The features will be seasonally relevant, so if you'd like hear more on what you could buy and prepare later or maybe what could to do with what you've got left, please feel free to comment and we'll do our best to speak on it. Also, what you see here will be available locally, so you'll be able to try out the recipes for yourselves.

Our pick today is "Asparagus Officinalis"

the Asparagus! Bonus points to those of you who knew the full name. This vegetable is ripe for a limited time, March through June. Native to Eastern Europe, Northern Africa, and Western Asia this particular member of the Lily family was first cultivated more than 2,000 years ago. Asparagus was thought to be the "Food of Kings" literally named by King Louis XIV for it's crown like shape and is now enjoyed by most of the world for it's distinctive taste and significant health benefits.

Nutritionally, Asparagus is a heart healthy powerhouse. Rich in Vitamin A, B, C, E, beta carotene, zinc, iodine, potassium and folate. The plant, or components of it are significant in diuretics, as well as healing kidney stones, urinary tract infections, and Cancer, among others. Revered as an anti-inflammatory and immune system supporter, doctors believe it aids in the reduction of tumors, the swelling of arthritis, and much more.

What's more, it's waistline friendly too. About 5 cooked (steamed) spears will leave you with roughly 20 calories, low sodium, no cholesterol, and plenty of vitamins. For more on it's nutrition facts please visit www.nutritiondata.com

With the weather breaking, and the Asparagus ripe, it's the perfect time to enjoy this refreshing perennial plant. So here's a simple recipe you can add to any barbeque or cozy dinner, all season long. Just follow the link below!

www.recipezaar.com/Grilled-Asparagus-Corn-Salad-97645

See you next week!

Lesson # 7: Whole Grain Breads

During week seven of Food is Elementary, students were able to sample a variety of whole grain breads and crackers in order to learn that different whole grain breads can have very different tastes.

The whole grains breads lesson began with a review of the food pyramid (with an emphasis on the grains group), the vitamins that are present in whole grains (B and E), and the parts of our bodies that benefit most from the consumption of foods rich in vitamins B and E.

Next, George Levensen's Bread Comes to Life: a Garden of Wheat and a Loaf to Eat was read to the class. This beautifully illustrated book showed the students the sowing of wheat seeds in a garden patch, the growing process, the harvesting and milling of the wheat, and ultimately, the baking of a loaf of whole grain bread.

The Food Educators reminded students that during lesson # 7 they would be sampling different whole grain breads, and appropriately reviewed the "no-yuk"rule, knife safety, and the ways in which we eat with our senses (smelling our food before eating, chewing slowly with our eyes closes, etc.).

Students broke into groups to sample different whole grain breads and crackers. With the help of the Food Educators, students used plastic cutlery to slice breads into bite-sized pieces which were summarily sniffed and gobbled up. The breads sampled ranged from the familiar pre-sliced whole wheat sandwich breads, to the slightly more exotic loaves of multi-grain seeded breads and whole grain crackers. The students were delighted by the variety, and tried the breads and crackers with excitement. Their descriptive words and reactions to the breads and crackers indicated a strong understanding that not all whole grain breads taste the same.

Three Sisters Casserole - Great Recipe for people living with Diabetes

As the Diabetes Diva, I wanted to let individuals know that there is an incredible recipe available from the Food is Elementary curriculum, that is delicious, nutricious, and excellent for your blood sugars. This recipe is called the Three Sister's Casserole, and is based off of the Native American trilogy of corn, beans, and squash. These three items support one another not only during their growth, but also within a meal. When grown together the corn stalk helps to support the climbing bean plant, while the bean plant fixes nitrogen into the soil for the heavily feeding corn. The squash then helps to shade the soil and retain moisture for each plant.

When eaten together, these three items create a complete protein chocked full of essentail amino acids and vitamins, A, B, C, and E.

After eating the Three Sister's Casserole for lunch, I have noticed that my blood sugars remain under much better control throughout the rest of the day. This dish provides my body with a great deal of energy, while the large amount of fiber within the beans helps to balance out my blood sugars and keep them from rising at a quick pace. Below is the recipe for this delicious recipe. Not only is it quite yummy and nutricious, it is also super quick and easy to make. ENJOY! Sincerely, The Diabetes Diva

Three Sister's Casserole

2 cups kidney beans
2 cups corn

1 cup pre-cooked butternut squash

1/2 cup maple syrup (or less if you prefer)

1 tablespoon of dill (or more if you prefer)

Combine all of the above ingredients in a saucepan. Heat for at least five minutes until thoroughly warm.