How many different kids of grains?
*Grains come in all shapes and sizes. Grains vary from origin, use, taste, nutrient content and preparation. Grains can be used by themselves, as substitutes, combined, ground or whole as food or drink. There is no limit
Why do we need grains in our diet?
* Whole grains are a great source of dietary fiber, protein, minerals, antioxidants and B vitamins.
How can I get the most nutrition out of my grains?
*Choose whole, fresh organic grains
*prepare them by soaking, fermenting or sprouting.
*Vary your diet to include and enjoy many grains
Facts:
*ALL grains have phytic acid (Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption)
*2 general categories: Gluten grains (oats, rye barley, wheat) are hard to digest and should rarely or not be eaten unless they are fermented, soaked or sprouted.
*non-gluten grains buckwheat, rice and millet and are more easily digested but should still be soaked in some cases.
*Whole rice and whole millet contain less phytates making it not “absolutely necessary” to ferment them.
How do I cook grains?
Grains can and should be used in a variety of different ways. Options can include one or a combination of boiling, sautéing, simmering in soup, pressure cooking (on occasion), baking, frying, in a crock-pot or rice cooker or on a skillet.
Frequently Asked Questions Continued?
How can I flavor grains?
Some grains have a beautiful flavor on their own or lightly seasoned with salt (basmati). To flavor grains decide on a “theme”. Are you going for Italian, Mexican, Indian, Chinese, Texas Style, Louisiana style, etc? After you have decided you can use a variety of herbs, spices, vegetables, sauces, or stocks to manipulate the flavor to your palate. Some popular add ins are tomato sauce, stock (chicken, beef, shrimp, etc.), vegetables (peppers, onions, garlic) or tamari (naturally fermented soy sauce). Other ways to change flavor is by sautéing grains in oil or roasting them.
How Can I make grains fluffy when boiling them on their own?
*Never peek. After you have brought your water to a boil keep the lid on. I would suggest getting a pot with a glass lid so you can see the progress. If you peek grains will be less apt to fluff. Also, let rest 5-10 minutes BEFORE taking the lid off.
How can I make my grains sticky?
*To determine the “stickiness” of the grain you need to know your grain. Short grain brown rice, Japanese sushi rice, amaranth and millet are a few of the sticky grains.
* A few techniques to make grains sticker is to boil them a bit longer with a bit of extra water or pressure cook. These techniques will yield stickier grain.
***Note: when you are working with grains and the different techniques do a little research. The “GENERAL” rule is that grains receive a 1:2 ratio (grain:water) This is not always the case especially when using a pressure cooker or crock pot. Also, determining the final product must be taken into account. For example: making Groatmeal is a 1:4 ratio as Brown Rice Cereal is a 1:2 ratio.
Southwest Quinoa Taco Salad
I LOVE salads that are hearty, flavorful, quick and full of nutrition. This salad sports grains, beans, vegetables and flavor with beautiful color and texture so everyone leaves satisfied. ~Jami
1 cup quinoa
1 ½ Cup water
1 TSP salt
1 Cup salsa
½ cup plain yogurt
3 TBSP cilantro
2 TSP olive oil
Pinch of chipolte powder (opt)
Zest and juice of 1 lime
1 Can of beans rinsed
½ organic red or orange bell pepper
1 Cup frozen corn thawed
1 Avocado, chopped
1 large tomato chopped
Lettuce
Homemade tortillas (see previous post for recipe)
Soak quinoa in water 7-24 hours. Add salt, cover and bring to boil until all water is absorbed 8-10 minutes. Turn off heat and KEEP COVERED letting sit 5 minutes. Meanwhile, in a blender mix salsa, yogurt, cilantro, olive oil, lime zest and juice. Blend until smooth. Toss quinoa with beans, corn, avocado and tomato. Place heaping amount of quinoa mixture on a bed of lettuce and serve with tortillas.
Friday, April 22, 2011
Thursday, April 14, 2011
Bountiful Beans
Frequently Asked Questions…
*Why do I need to soak beans and how long?
Beans and legumes contain a compound called phytic acid. This is an anti-nutrient that inhibits the absorption of nutrients into the body. By soaking the beans in slightly acidic medium the phytic acid is release and the body can enjoy the host of nutrients beans/legumes have to offer. Soaking, also, takes up to 1/3 off the cooking time! Soak 12-24 hours.**Sometime you may need to sift through beans/legumes for any shriveled beans or debris of other sorts**
Do I soak beans in hot or cold water?
I always fill my bowl with hot water and soak my beans for 12-24 hours in that same water. Others will change it out periodically with fresh hot water. It can be hot from the tap or boiled water poured over.
*Why should I add beans/legumes to my diet?
Beans/legumes are cost effective, versatile, and come in amazing variety. Beans/legumes are full of:
~healthy protein. Protein builds and repairs body tissue, regulates body processes, gives energy and more.
~fiber. It helps digest food, flushes toxins, and helps in weight loss.
~B vitamins which are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.
~calcium for strong bones and teeth and to help keep the body more alkaline, rather than acidic.
~potassium helps reduce the risk of high blood pressure and stroke.
~folate a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.
* How can I add beans/legumes to my diet?
There are over 60 beans/legumes that can be used in soup, salads, salsas, burritos, casseroles and smoothies. Beans can be used whole or smashed. They can be the star of the meal or a side. We are only limited by our imagination.
*How can I get my beans to be soft?
It is important to:
1)soak your beans 12-24 hours in mild acid medium (add a couple of tablespoons of vinegar)
2) NEVER put salt in the pot until last minute when beans are soft.
F.A.Q continued….
3)add a pinch of baking soda to the water if beans aren’t softening.
4)If beans aren’t softening after a couple hours of cooking add a pinch of baking soda &/or a splash of vinegar to the cooking water.
*How can I reduce gas and bloating?
1) Always soak 18-24 hours and throw away used water
2)simmer with a KOMBU strip
3) Eat with digestive herbs and spices
4)make sure to cook beans until completely soft.
*What are the methods of cooking beans?
1)Stove top: After soaking beans drain and rinse beans thoroughly. Place beans in a large pot. Fill the pot with cold water. Bring beans to a boil skimming off all foam. After about an hour (for hard beans) check to see if they are getting soft. If they aren’t add some soda/vinegar. Continue simmering until done. Add spices at the end and simmer to combine flavors.
2)Crock pot: After soaking beans drain and rinse beans thoroughly. Place beans in crock pot. Place on high for a few hours or on low for several hours. At the end of cooking add spices and allow time to blend flavors.
**These and other methods can be found in Three Plates at The Table on page 59 including: canning and pressure cooking***
Red Curry Lentil soup
This is a recipe that is easy, quick and great reheated. It’s also a creative way to add more greens to your diet.~Jami
Makes 4 , 1 cup servings
1 cup green lentils
2 TBSP real butter or tallow
½ chopped yellow onion
3 cups broth
1 TBSP red curry paste
Chopped carrots &/or greens optional
Soak lentils in hot water as long as 24 hours then strain.
To make soup: In a pan melt butter and sauté onion until translucent. Add lentils and sauté 2-3 min. add broth and paste, carrots stirring well. Simmer 15-25 minutes until done. If using greens add last five minutes of simmering. Eat as is or use a hand blender to cream it up.
*Why do I need to soak beans and how long?
Beans and legumes contain a compound called phytic acid. This is an anti-nutrient that inhibits the absorption of nutrients into the body. By soaking the beans in slightly acidic medium the phytic acid is release and the body can enjoy the host of nutrients beans/legumes have to offer. Soaking, also, takes up to 1/3 off the cooking time! Soak 12-24 hours.**Sometime you may need to sift through beans/legumes for any shriveled beans or debris of other sorts**
Do I soak beans in hot or cold water?
I always fill my bowl with hot water and soak my beans for 12-24 hours in that same water. Others will change it out periodically with fresh hot water. It can be hot from the tap or boiled water poured over.
*Why should I add beans/legumes to my diet?
Beans/legumes are cost effective, versatile, and come in amazing variety. Beans/legumes are full of:
~healthy protein. Protein builds and repairs body tissue, regulates body processes, gives energy and more.
~fiber. It helps digest food, flushes toxins, and helps in weight loss.
~B vitamins which are necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and digestive system.
~calcium for strong bones and teeth and to help keep the body more alkaline, rather than acidic.
~potassium helps reduce the risk of high blood pressure and stroke.
~folate a B vitamin that our bodies don’t produce yet dry beans are our single best source of this important vitamin which helps protect against heart disease and cancer.
* How can I add beans/legumes to my diet?
There are over 60 beans/legumes that can be used in soup, salads, salsas, burritos, casseroles and smoothies. Beans can be used whole or smashed. They can be the star of the meal or a side. We are only limited by our imagination.
*How can I get my beans to be soft?
It is important to:
1)soak your beans 12-24 hours in mild acid medium (add a couple of tablespoons of vinegar)
2) NEVER put salt in the pot until last minute when beans are soft.
F.A.Q continued….
3)add a pinch of baking soda to the water if beans aren’t softening.
4)If beans aren’t softening after a couple hours of cooking add a pinch of baking soda &/or a splash of vinegar to the cooking water.
*How can I reduce gas and bloating?
1) Always soak 18-24 hours and throw away used water
2)simmer with a KOMBU strip
3) Eat with digestive herbs and spices
4)make sure to cook beans until completely soft.
*What are the methods of cooking beans?
1)Stove top: After soaking beans drain and rinse beans thoroughly. Place beans in a large pot. Fill the pot with cold water. Bring beans to a boil skimming off all foam. After about an hour (for hard beans) check to see if they are getting soft. If they aren’t add some soda/vinegar. Continue simmering until done. Add spices at the end and simmer to combine flavors.
2)Crock pot: After soaking beans drain and rinse beans thoroughly. Place beans in crock pot. Place on high for a few hours or on low for several hours. At the end of cooking add spices and allow time to blend flavors.
**These and other methods can be found in Three Plates at The Table on page 59 including: canning and pressure cooking***
Red Curry Lentil soup
This is a recipe that is easy, quick and great reheated. It’s also a creative way to add more greens to your diet.~Jami
Makes 4 , 1 cup servings
1 cup green lentils
2 TBSP real butter or tallow
½ chopped yellow onion
3 cups broth
1 TBSP red curry paste
Chopped carrots &/or greens optional
Soak lentils in hot water as long as 24 hours then strain.
To make soup: In a pan melt butter and sauté onion until translucent. Add lentils and sauté 2-3 min. add broth and paste, carrots stirring well. Simmer 15-25 minutes until done. If using greens add last five minutes of simmering. Eat as is or use a hand blender to cream it up.
Wednesday, April 6, 2011
Basic Bread Baking
Frequently Asked Questions
*Why should I choose to make bread instead of buy it?Baking your own bread is more cost effective and healthy to the consumer. There are fewer additive and more nutrients. When making bread the baker has the ability to customize bread to the taste, texture and complexity of those who eat it and the meal it‘s being served with. There is great satisfaction in making a fresh delicious healthy bread at home.
*Why would I want to put wheat bread? Red or White?
Whole wheat bread provides your system with fiber and other important nutrients like Vitamin E, selenium, iron, magnesium, zinc and B vitamins. Wheat helps regulate insulin. Whole wheat bread is also low in fat and cholesterol. Wheat contains elements that help lower the risk of cancer, heart disease and diabetes.
*What kinds of bread are there?
There are hundreds, if not thousands, of types of breads. Most breads will fall into these categories: Leavened (yeast, sourdough, baking soda etc), unleavened (flat) or batter breads. They can be steamed , fried, baked. It can be as basic as liquid and flour or complex when adding fruits, nuts, seeds, herbs or vegetables. We are only limited by our imagination
*What are leavenings?
Leavening are what make the bread rise. These are the ones that I use and am familiar with: yeast, eggs, baking soda and powder, and wild yeast (sourdough).
*What are the Healthiest breads?
Breads that use whole grains and take time are the healthiest. To make grains more digestible and their nutrients more available I suggest soaking sprouting or fermenting grains. (that's a whole different lesson)
*How do I choose and interchange grains?
Not all grains are created equal. Grains differ in their nutrient values but also their gluten content. When interchanging grains it is necessary to make sure the substitute has similar gluten content or make adjustments in the leavening. Start by substituting ½ cup at a time and adjust from there.
*How can I know what temperature “warm” is for the yeast?
Yeast like warm environments. It wakes them up. This is why we should store yeast in the refrigerator or freezer, they live longer. You want the water to be warm enough to COMFORTABLY wash your hands.
*Why should I add sweetener or salt to my dough?
Sweetener feeds the yeast and adds a little bit of# flavor as well though sweetener is not necessary. Adding salt affects more than taste. It strengthens the gluten, making the dough more manageable and predictable. If you choose to omit salt it’s important special precautions are made.
*Why is kneading important?
For the best flavor , rise and keeping quality knead the dough 8-10 minutes with a mixer or 15-20 minutes by hand. Whole grain breads take time to develop gluten. Taking the time on this step really enhances the crumb and success of bread baking.
Basic Wheat Bread Recipe
1 Cup water or milk
1 TBSP baking Yeast
1 TSP salt
3 TBSP sweetener (raw sugar, honey, agave, etc)
1 egg, lightly beaten
3 Cups flour (½ white, ½ wheat)
1 TBSP Italian seasoning or other herbs (OPTIONAL)
Mixer method:
1)Heat water or milk to warm.
2)Stir in yeast, salt, and sweetener.
3)Add egg and blend well.
4)Add 1 cup flour at a time thoroughly mixing.
5)After all the flour is incorporated put mixer on low setting and allow to knead, with dough hook, for 8-10 minutes.
6) Allow to rest 30 minutes or until doubled.
7)Press dough back down releasing all the air. Turn onto counter (it may need to be lightly floured) press into a 6x8 square. Roll into bread shape.
8)Place in lightly sprayed pan and press down. Cover and allow to rise until when you poke it the indention stays.
9)Bake 350 for 40 minutes…cool 30 minutes BEFORE slicing.
By hand: Follow above directions but knead 15-20 minutes by hand.
Mixer method:
1)Heat water or milk to warm.
2)Stir in yeast, salt, and sweetener.
3)Add egg and blend well.
4)Add 1 cup flour at a time thoroughly mixing.
5)After all the flour is incorporated put mixer on low setting and allow to knead, with dough hook, for 8-10 minutes.
6) Allow to rest 30 minutes or until doubled.
7)Press dough back down releasing all the air. Turn onto counter (it may need to be lightly floured) press into a 6x8 square. Roll into bread shape.
8)Place in lightly sprayed pan and press down. Cover and allow to rise until when you poke it the indention stays.
9)Bake 350 for 40 minutes…cool 30 minutes BEFORE slicing.
By hand: Follow above directions but knead 15-20 minutes by hand.
**For more information about me, my services or my cookbook visit HLeatwellbewell.com
Thursday, March 24, 2011
April Classes--Fermentation
Fermentation: the breakdown of sugar into an acid or alcohol. A traditional way of yielding food more digestible and probiotic while extending shelf life of seasonal fruits and vegetables.
Did you know that many of the foods you enjoy now were once prepared using a natural fermentation process. Pickles, yogurt, sourdough, soda (yes, soda, originally made as a health tonic of herbs and roots and sold in pharmacies), chutneys and more were once a “health food” but due to mass distribution and the use of high heat can processing the health benefits no longer exist.
Every country around the world has a rich tradition of fermentation. In Germany they enjoy sauerkraut and sourdough, in Mexico there’s polenta and corn, In the Orient there’s kimchi, tamari, and tofu. The list goes on to include many more country’s like India, Polynesia, Scotland, and Africa. Fermentation is widely used in breads, main dishes drinks and sides.
This 4 week class will introduce you to the basics of fermentation and optimum nutrition. You will learn:
April 7 Sourdough: Part 1
You will learn:
*the basics of how to make and maintain a starter
*How to make you own sourdough bread for pennies
*Learn how Sourdough can be adjusted for sour taste
*Why it is important ferment/sour grains to unlock nutritients and eradicate the phytic acid that inhibits the absorption of calcium, magnesium, copper, iron and zinc.
April 14 Sourdough: Part 2
You will learn:
*how to use your starter to make crepes pancakes, biscuits, etc.
*how to store starter for long periods of time
*How to use leftover bread
April 21 Sensational Soda
You will learn:
*What SKG (sugar kefir grain) is.
* How to make your own soda full of beneficial probiotics
*How to flavor “soda”
*why old fashioned fermented soda is a very healthy alternative to the sugar laden, artificial color and flavored soda today.
April 28 Scrumptious Vegetables
You will learn:
*How vegetables were traditionally fermented/pickled
*What kind of vegetables and combinations are best for fermenting/pickling
*Why and how fermented vegetables are healthier
Classes begin at 6pm
Location: 316 S. Pine St.
Fremont Ia, 52561
Price is per session
*early registration by April 1, 2011 is $35 ($32 for students)
*After April 1 is $37 ($35 for students)
*individual class price is $10 (early registration for individual class is suggested as class size is limited.
*** This price includes handouts, recipes and food sampling.***
CLASS SIZE IS LIMITED!!!! First come, first serve.
For more information call Jami @ 641-208-6904
***To pre-pay mail checks or cash to the above address.
Did you know that many of the foods you enjoy now were once prepared using a natural fermentation process. Pickles, yogurt, sourdough, soda (yes, soda, originally made as a health tonic of herbs and roots and sold in pharmacies), chutneys and more were once a “health food” but due to mass distribution and the use of high heat can processing the health benefits no longer exist.
Every country around the world has a rich tradition of fermentation. In Germany they enjoy sauerkraut and sourdough, in Mexico there’s polenta and corn, In the Orient there’s kimchi, tamari, and tofu. The list goes on to include many more country’s like India, Polynesia, Scotland, and Africa. Fermentation is widely used in breads, main dishes drinks and sides.
This 4 week class will introduce you to the basics of fermentation and optimum nutrition. You will learn:
April 7 Sourdough: Part 1
You will learn:
*the basics of how to make and maintain a starter
*How to make you own sourdough bread for pennies
*Learn how Sourdough can be adjusted for sour taste
*Why it is important ferment/sour grains to unlock nutritients and eradicate the phytic acid that inhibits the absorption of calcium, magnesium, copper, iron and zinc.
April 14 Sourdough: Part 2
You will learn:
*how to use your starter to make crepes pancakes, biscuits, etc.
*how to store starter for long periods of time
*How to use leftover bread
April 21 Sensational Soda
You will learn:
*What SKG (sugar kefir grain) is.
* How to make your own soda full of beneficial probiotics
*How to flavor “soda”
*why old fashioned fermented soda is a very healthy alternative to the sugar laden, artificial color and flavored soda today.
April 28 Scrumptious Vegetables
You will learn:
*How vegetables were traditionally fermented/pickled
*What kind of vegetables and combinations are best for fermenting/pickling
*Why and how fermented vegetables are healthier
Classes begin at 6pm
Location: 316 S. Pine St.
Fremont Ia, 52561
Price is per session
*early registration by April 1, 2011 is $35 ($32 for students)
*After April 1 is $37 ($35 for students)
*individual class price is $10 (early registration for individual class is suggested as class size is limited.
*** This price includes handouts, recipes and food sampling.***
CLASS SIZE IS LIMITED!!!! First come, first serve.
For more information call Jami @ 641-208-6904
***To pre-pay mail checks or cash to the above address.
Friday, March 4, 2011
Wheat Tortillas
What most of us don't know is that grains are protected by a chemical coating called phytic acid. This "inhibits" the grain from sprouting until there is are "ideal" circumstances to release it's nutrients. What does this mean? It means that phytic acid is present in grains that have not been soaked, sprouted or fermented. Phytic acid does not allow the body to fully reap the benefits and nutrients of these grains.
Before industrialism grain was stored, for some time, out in the fields where there was rain and sun, rain and sun. The grain was "allowed" to begin sprouting. Thus releasing and making the nutrition available for our bodies and easier on the digestive tract.
Another anecdote to the phytic acid issue is natural fermentation. This means sourdough. I prefer sourdough because it's natural leavening power combined with superior nutrient density. Getting involved in sourdoughs is a rewarding but somewhat involved process. The list of sourdough goes WAY beyond bread and pancakes. Muffins, biscuits, cookies, crepes and more can be made from wild yeast.
lastly, there is soaking! Soaking flour in a slightly acidic environment is another cure for making grain (milled or whole) digestible, nutritious and full flavored. It is preferable that the grains be soaked 24 hours but better "some than none".
Here is a recipe that my family LOVES. It's an arm wrestle to get them to the table and not eaten on the way. Homemade tortillas are SUPERIOR in flavor and nutrition. Enjoy the recipe and let me know what you think.
Whole Wheat Tortillas
by Jami McQuivey
Makes 12 -18 torts
4 Cups wheat flour
2 TSP real or celtic Salt
¼ TSP cumin and Chile powder (opt)
½ Cup real butter, coconut oil, olive oil
1 ½ Cup boiling water
1 TBSP Apple cider vinegar
½ cup sourdough (opt: gives it a slightly sour flavor)
1 Cup white flour + some for rolling
Mix wheat flour and salt (and optional spice) together. Cut in fat. Make a well in the center and add water then vinegar. Stir with a fork until you can knead together. Knead until smooth (3-5 min). Knead in white flour and optional sourdough. Allow to sit 2 hours (minimum) or 24 hours (preferable). When ready to make roll into 18 balls. At this point you can let them sit, covered until you’re ready to cook.
Heat a griddle or large frying pan over medium-high heat. Roll out a tortilla to your preferred thinness, using very little flour IF NECESSARY. Cook one at a time. Place on the griddle for 10 seconds, as soon as you see a bubble on the top, flip the tortilla over. Let it cook for about 30 seconds, then flip and cook the other side for another 30 seconds. Roll out the next tortilla while you wait for that one to cook. Repeat until all of the balls have been cooked. Tortillas can be refrigerated or frozen.
***For more information about me, my services or my cookbook please visit:
Before industrialism grain was stored, for some time, out in the fields where there was rain and sun, rain and sun. The grain was "allowed" to begin sprouting. Thus releasing and making the nutrition available for our bodies and easier on the digestive tract.
Another anecdote to the phytic acid issue is natural fermentation. This means sourdough. I prefer sourdough because it's natural leavening power combined with superior nutrient density. Getting involved in sourdoughs is a rewarding but somewhat involved process. The list of sourdough goes WAY beyond bread and pancakes. Muffins, biscuits, cookies, crepes and more can be made from wild yeast.
lastly, there is soaking! Soaking flour in a slightly acidic environment is another cure for making grain (milled or whole) digestible, nutritious and full flavored. It is preferable that the grains be soaked 24 hours but better "some than none".
Here is a recipe that my family LOVES. It's an arm wrestle to get them to the table and not eaten on the way. Homemade tortillas are SUPERIOR in flavor and nutrition. Enjoy the recipe and let me know what you think.
Whole Wheat Tortillas
by Jami McQuivey
Makes 12 -18 torts
4 Cups wheat flour
2 TSP real or celtic Salt
¼ TSP cumin and Chile powder (opt)
½ Cup real butter, coconut oil, olive oil
1 ½ Cup boiling water
1 TBSP Apple cider vinegar
½ cup sourdough (opt: gives it a slightly sour flavor)
1 Cup white flour + some for rolling
Mix wheat flour and salt (and optional spice) together. Cut in fat. Make a well in the center and add water then vinegar. Stir with a fork until you can knead together. Knead until smooth (3-5 min). Knead in white flour and optional sourdough. Allow to sit 2 hours (minimum) or 24 hours (preferable). When ready to make roll into 18 balls. At this point you can let them sit, covered until you’re ready to cook.
Heat a griddle or large frying pan over medium-high heat. Roll out a tortilla to your preferred thinness, using very little flour IF NECESSARY. Cook one at a time. Place on the griddle for 10 seconds, as soon as you see a bubble on the top, flip the tortilla over. Let it cook for about 30 seconds, then flip and cook the other side for another 30 seconds. Roll out the next tortilla while you wait for that one to cook. Repeat until all of the balls have been cooked. Tortillas can be refrigerated or frozen.
***For more information about me, my services or my cookbook please visit:
www.HLeatwellbewell.com
Saturday, February 19, 2011
March Classes
Do you ever get frustrated because you want to eat healthy but have to live on a budget? Can you follow a recipe but want to “see” and be apart of the learning process of cooking?
Most clients I talk to would love to eat better but don’t know how. They weren’t taught the basics of cooking. Did you know that you can make good quality, nutrient dense bread for under $1 a loaf? Did you know that by learning to cook your own beans you can control sodium and eliminate the BPA (Bisphenal A: toxic industrial compound found in the lining of cans) for ¼ the cost of buying canned beans? Did you, also know, that you can have FRESH, amazing veggies full of enzymes and vitamins grow on your counter for less than $.25? It’s even possible to increase the health of your dishes while improving texture and flavor by using grain and tofu substitutes!
In this 4 class series you will learn:
* To make homemade yeast bread
*To adjust bread for different flavors
*To adjust for different textures
* how to shape and knead properly to ensure a high rise
*To learn how to CORRECTLY prepare beans
*Tips for ensuring soft beans
*tips on eliminating gas for better digestion
*ideas on how to use beans in burgers, casseroles, salads, salsas, etc.
*understand the “hard” vs. “soft” beans for cooking
*To make brown rice
*how to make it fluffy for pilafs
*make it sticky for vegetable rolls
*how to flavor and sauté.
*To incorporate tofu and sprouting
*How to properly press and prepare tofu
*where and how to use and flavor it
*how to sprout
*how to use fresh, cooked and dehydrated sprouts
All of the skills you will acquire will allow you to save money, know your food and increase the health of your family.
Price is per session $35 for early registration (BY Feb. 28) $37 for after march 1 or $10 per class. This price includes handouts, recipes and food sampling.
Class dates are Thursdays @ 6pm:
March 3- Baking Breads
March 10-Bountiful Beans
March 17- Rice Repertoire
March 24-Exploring tofu and sprouting
Location: 316 S. Pine St.
Fremont Ia, 52561
CLASS SIZE IS LIMITED!!!! First come, first serve.
For more information call Jami @ 641-208-6904
***To pre-pay mail checks or cash to the above address.
Most clients I talk to would love to eat better but don’t know how. They weren’t taught the basics of cooking. Did you know that you can make good quality, nutrient dense bread for under $1 a loaf? Did you know that by learning to cook your own beans you can control sodium and eliminate the BPA (Bisphenal A: toxic industrial compound found in the lining of cans) for ¼ the cost of buying canned beans? Did you, also know, that you can have FRESH, amazing veggies full of enzymes and vitamins grow on your counter for less than $.25? It’s even possible to increase the health of your dishes while improving texture and flavor by using grain and tofu substitutes!
In this 4 class series you will learn:
* To make homemade yeast bread
*To adjust bread for different flavors
*To adjust for different textures
* how to shape and knead properly to ensure a high rise
*To learn how to CORRECTLY prepare beans
*Tips for ensuring soft beans
*tips on eliminating gas for better digestion
*ideas on how to use beans in burgers, casseroles, salads, salsas, etc.
*understand the “hard” vs. “soft” beans for cooking
*To make brown rice
*how to make it fluffy for pilafs
*make it sticky for vegetable rolls
*how to flavor and sauté.
*To incorporate tofu and sprouting
*How to properly press and prepare tofu
*where and how to use and flavor it
*how to sprout
*how to use fresh, cooked and dehydrated sprouts
All of the skills you will acquire will allow you to save money, know your food and increase the health of your family.
Price is per session $35 for early registration (BY Feb. 28) $37 for after march 1 or $10 per class. This price includes handouts, recipes and food sampling.
Class dates are Thursdays @ 6pm:
March 3- Baking Breads
March 10-Bountiful Beans
March 17- Rice Repertoire
March 24-Exploring tofu and sprouting
Location: 316 S. Pine St.
Fremont Ia, 52561
CLASS SIZE IS LIMITED!!!! First come, first serve.
For more information call Jami @ 641-208-6904
***To pre-pay mail checks or cash to the above address.
Friday, December 3, 2010
It's ready to buy!!!
We all know how important nutrition is but most of us have no idea where to start. THIS IS THE BOOK FOR YOU....It's a step by step informational book that walks you through 3 levels of nutrition.
As many of you know I have been working with Sheryl Ellenwood on our new Cookbook. This isn't any ordinary cookbook. It's set out in levels so ANYONE can enjoy it no matter your convictions (standard, vegetarian, vegan). For more information visit hleatwellbewell.com The promotional price is $26 through January. After that it will be $30.
Three Plates at the Table is a great gift. You will be the first to have it if you buy now as it will be sent out to you HOT OFF THE PRESS in the middle of January!!!! If you order now I will send a gift certificate for you to present on Christmas day (just make a note when purchasing)!!!!
Thank you for your support and HAPPY COOKING!!!!!
As many of you know I have been working with Sheryl Ellenwood on our new Cookbook. This isn't any ordinary cookbook. It's set out in levels so ANYONE can enjoy it no matter your convictions (standard, vegetarian, vegan). For more information visit hleatwellbewell.com The promotional price is $26 through January. After that it will be $30.
Three Plates at the Table is a great gift. You will be the first to have it if you buy now as it will be sent out to you HOT OFF THE PRESS in the middle of January!!!! If you order now I will send a gift certificate for you to present on Christmas day (just make a note when purchasing)!!!!
Thank you for your support and HAPPY COOKING!!!!!
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