How to properly dry your fresh herbs

Growing your own fresh herbs is a wonderful way to save money.  But, we always end up with more than we will need for any one recipe.  Drying your herbs is a great way to use all of your herb harvest and not waste your gardening efforts.  

This process is for flat leaf or curly parsley, or cilantro.  Cilantro can be dried but doesn't retain its bite.  If you have a lot of cilantro and don't want to have to throw it out then I would dry it.  Coriander seeds are what the cilantro leaf comes from.  Ground coriander seeds are a wonderful spice to have in your repertoire for your favorite Mexican dishes rather than dried cilantro.    

 Pull the leaves off the stems and mince them well. 

 Put the minced leaves in a fine mesh strainer and run under water for 30 seconds until the water runs clear and no longer is green.  This process washes the chlorophyll off the leaves.  If you don't do this step, the leaves will turn brown and the flavor of the herb is bland and can even be bitter.

Spread the washed leaves onto a baking sheet lined with parchment paper.  Don't use paper towels because the herbs dry into the paper towels and it makes it difficult to get them off in the end. 

 

 Set the herbs out to dry for a few days and viola, freshly dried herbs!  Store in a jar with a lid or in a plastic bag.

1. Oregano can be left on the stems to dry.  Place stems on a parchment lined baking sheet and set out to dry.  Once the leaves are dry, Pull them off to store. 

2.  Rosemary should be removed from the stem before drying.  Just pull the leaves off in the opposite direction from how they grow and place them on a parchment lined baking sheet to dry. 

3.  Basil can be dried by removing the leaves from the stems and laying them out on a parchment lined baking sheet.  This is also true for spinach. 

4.  Thyme can be dried on the stem on a parchment lined baking sheet.  Remove the leaves once they are dry.  

*All of these herbs can be dried in a dehydrator.  The heat should not exeed 100 degrees and the drying time will take about 24 hours for the large leaves and rosemary.  The smaller leaves and chopped parsley will dry quicker. 

Homemade Yogurt-finally!

Yogurt:

Making yogurt is a very simple process and you have a very versatile medium with which to create many other basic ingredients for cooking. 

Yogurt requires three things to culture.  A heat source, time, and basic ingredients.  Yogurt can be made from raw milk if you have a source.  Most of us don’t and I have found using powdered milk from the cannery a great way to rotate my stored inventory without having to drink it all. 

Equipment:

Cast Iron Dutch Oven (porcelain coated or uncoated) or other good quality heat conductive pot with a lid. 

Heating Pad, or **#10 can yogurt maker, or commercial yogurt maker. 

½ pint glass jars with lids

Large bowl with pouring spout-large 8 cup measuring bowls work great.

Whisk

Ingredients:

4 Cups water

2 Cups Non-instant Powdered Milk-it has to be non-instant or it won’t work

4 T unflavored plain yogurt to use as a start

Optional-high quality pro-biotic to add to yogurt if you don’t have a start

This makes 48oz of yogurt.

Procedure:

Prepare pot by filling it with about 5 cups hot water and placing it on the #10 can maker with the lid on.  The yogurt should be introduced into a warm environment so the temperature can be maintained from mixing to production. 

1.  Measure out the warm water – at least 100 degrees F- into the bowl.  Be careful of the temperature.  If you go over 110 degrees you will kill the start and the yogurt won't set. 

2.  Add the powdered milk and whisk until completely combined.

3.  Add the yogurt start and whisk in completely.  If you don’t have a yogurt start, use one capsule  for each T you are short (break it open and pour the contents into milk mixture; throw out the capsule).  Also, you can use just the pro-biotic if you don’t have any yogurt. 

4.  Make sure you mix well and there are no lumps. 

5.  Pour milk mixture into clean jars. 

6.  Place jars into pot with water and add more water if needed to bring the level up to the neck of the jars.  Don't put lids on the jars.  Check the temperature of the water.  You want it to register between 110-120 degrees.  If the pot is heating the water hotter, use a lower wattage light bulb. 

7.  Put the lid on the pot and let it sit for 12-14 hours. If you want yogurt that is more watery like what you buy at the store, then check it sooner than 12 hours. 

*The longer you let it sit, the creamier the yogurt will be and the less water will come off it.  You can let it go for about 16 hours before you should put it into the fridge.  If you forget about it and let it go longer, it will get weird. 

8.  After you have decided how long to let the yogurt culture, remove the jars from the pot and place lids on them.  Then put them into the fridge to set for at least 2 hours. 

9.  Once the yogurt has set, you can use the yogurt in many different ways. 

10.  The longer you leave it in the fridge, the more pronounced the flavor becomes.  

**To make your own yogurt maker at home all you need is a light socket and a #10 can.  These are the really large cans like big coffee cans or the huge cans Costco sells.  Simply punch a hole in center of the bottom of the can and install a light socket inside the can.  Put a 60 watt bulb in it and you are good to go.  Depending on the heat conductivity of the pot you use, you may need to play with the wattage on the bulb.  I started at 25 watts and ended up with the 60 working with my pot.
When you are ready to make your yogurt, plug it in and place the dutch oven on top of the can with warm water in it and the lid on.  After mixing and pouring your yogurt mixture into the jars, place them in the pot and walk away.  It is that easy!

Using Homemade Yogurt

Cream Cheese:

1.  To make cream cheese, simply take one jar of yogurt and scoop it into a double ply piece of cheesecloth. 

Pull up the edges of the cheesecloth in a bundle and tie them with some kitchen string.  Leave a loop in the string and slip it over the handle of a wooden spoon. 

Place the hanging yogurt bundle over a large water pitcher and let it sit over night. 

The water from the yogurt will drain off and the remaining product will be nonfat cream cheese! 

Use the cream cheese in recipes just like if you bought some at the store.

Don’t throw out the water that has drained off.  It is called whey and can be used in recipes too!
2.  I recently discovered another way to make the cream cheese.  You simply use 1 Cup powdered non instant milk, 1 cup whole milk, and 1 cup heavy cream.  Add the 2 TB yogurt starter and put in the jars like the yogurt.  Let sit in the yogurt maker with water up to the neck of the jars  for 12-16 hours and it will make creamy, yummy cream cheese.  This version has all the fat so if you are looking for a low or no fat option do method 1.

Buttermilk:

Buttermilk is made using 1 part yogurt to one part water.  You can also add the whey from the cream cheese as part of the water.  Make buttermilk as you need it or mix a bunch up and just leave it in the fridge.  The longer you let it sit in the fridge, the more pronounced the flavor becomes. 

Sour Cream:

Sour Cream can be achieved by leaving the yogurt in the fridge for a week or more.  The longer you let it sit the more it will take on a sour cream flavor.  It can be used in any recipe you would use sour cream.

Creme Fraiche
This is the French version of sour cream and it is wonderful!   You take 1 part yogurt and mix it in with 2 parts heavy cream.  Put it in a jar with a lid and place it in the pantry or cabinet over night-12 hours.  In the morning put it in the fridge.  You will have this creamy wonderful sour cream mixture to use in all kinds of things with amazing pro-biotic cultures from the yogurt!  It isn't as thick as the yogurt you would achieve just letting the yogurt sit, but it is amazing. 

Graters of all kinds really work!

It has been sometime since I have indulged my clutzy side but alas it was time again.  Last weekend was a big one for our family as my daughter was being baptized into our church.  As with all milestones in life, a big family meal was necessary and I was only too happy to oblige.  I made chicken and pork tamales that I will never be able to duplicate of course and we barbecued corn on the grill.  Watermelon and chips and home made salsa and guacamole rounded out our meal.   The buffet was glorious to behold!  Of course we had small people there who wanted their corn taken off the cob.  I have a nifty little gadget designed just for such a job and thrilled at the opportunity to show off my fancy toy.  It is very sharp.  Yes, incredibly sharp and cumbersome to use sometimes.  I started planing the corn off the yummy, charred to perfection cobs and was really getting into a rhythm.  Unfortunately, I was working a bit too quickly along with talking too much and forgot to move my finger.  Did you know you can grate the skin right off your finger in addition to getting the corn off the cob?  It hurt, bled and made me mad  because I still had to finish the corn and couldn't use my newly lame hand.  I was going to have to go back to a boring knife to get the corn off and put my cool gadget away.  The truth is the knife was just as effective and easier to use.  It has taken a week for the wound to even close up and I am a little corn gadget shy now.  Don't worry I'll get back on the horse. 
Today, I decided it was finally time to shred all of the zucchini I still have lying around.  I pack it up in ziplock bags and freeze it for future muffins and breads.  My food processor works great to shred all but a little, tiny piece which can't make it to the grater from the feed tube.  So I end up with all of these small pieces I couldn't possibly throw away because it would be wasteful!  So I got out my hand grater and started trying to grate the small pieces.  If you grate vigorously enough, you can't even tell you have grated your finger until the blood starts pouring out everywhere.  It is amazing how clean of a cut a graters makes.  This time I got my thumb.  I suppose I will live and all will be fine.  However, I am running out of fingertip bandaids and if I simply stopped hurting myself, I wouldn't have to tape all of them up all the time.  Life would get too boring if I suddenly became cured of my lack of grace. 

Sweet Corn Tamales with Green Chilies and Cheese

If you are at all like me, you love tamales and can't get enough of them.  The only time we would ever have them is when a tamale vendor would come into my husbands work and take orders.  I determined I would make them for myself so I didn't have to wait.  It is not only easy, you can make quite a few at once and if your family will let you, save them.  I always double the recipe
Equipment:
Stand mixer or hand mixer-put the bowl in the freezer to chill while you are getting all of the ingredients out.
Mixing bowl
Bowl scraper
Stock pot with steamer basket insert
Wooden spoon
Spreading knife or spatula

Ingredients:  Makes about 16 tamales
2 cups of instant tamale corn masa mix-you can find it at just about any grocery store.
2 cups of lukewarm broth-Chicken tamales or cheese use chicken broth; beef or pork use beef or pork broth.  You can use water too but the flavor won't be as pronounced.
2 Cups corn-I use organic frozen because it has better flavor than canned.  Process it in the food processor to mash it up well.  You don't want to puree it, but have more of a mashed appearance.
1 tsp baking powder
1/2 tsp salt
2 1/2 Tablespoons sugar
2/3 cup lard, coconut oil, or shortening. 
Corn husks

Instructions:
Corn husks can be purchased, but if you ever have corn on the cob for dinner, you can easily use the corn husks you would normally throw away.
1.  Simply cut of about 1 inch off the bottom and top of the corn cob and then gently remove the husks.  They should peel away easily.
2.  Dry them on a paper towel covered rack and then store in a bag for use later.
When it comes time to use the husks soak them in water while you make the tamale dough then lightly dry and they are ready to use.  If you buy them from the store, you will need to soak them as well.  But, why not save a few dollars and use what you already have?

Tamale Dough:
1.  Combine the corn masa, baking powder, sugar, and salt in a bowl.

2.  Remove the mixer bowl from the freezer and place back on the stand mixer.

3.  Add the fat you selected to the bowl and whip until light and fluffy.  It doesn't increase much in volume but does become slightly lighter and chilling the bowl really helps it not get runny. 
4.  Add the chicken stock slowly to the dry mixture and wisk together until fully combined.  Fold in the mashed corn.

 

5.  Add the mixture to the shortening in the stand mixer bowl one spoon at a time until the dough is completely incorporated and it looks spongy and fluffy.  Scrape down the mixer bowl several times to ensure even mixing.  You know when the masa is ready when it will float in water.  Take a teaspoon amount and put it in 8 oz of cool water.  If it floats then it is ready to use.

 

 

6.  Now it is time to assemble the tamale.  Take a corn husk, you may need to use two if they are small.  Just place them overlapping and the tamale dough will hold them together.  

 

Spread the tamale dough on the corn husk leaving space around the edges for folding.  Add whatever filling you like.  Here it is green chili and cheese.  You can add meat of any kind you like. 

Pull the back of the corn husk up and over the top of the front edge.  This pushes the tamale dough on top of itself.  Then reverse this action and do the front over the back.  The tamale dough should be folded on top of itself now and you can fold up the edges.  

Fold the long, back edge of the corn husk over the dough and then overlap the long, front edge over that.  

 

Now the ends.  Fold the edges over one another like pictured and then tuck the edge under the bottom of the tamale.  Repeat on the other side.  Once you get the hang of this it will go quickly.  If you have used more than one corn husk for the tamale you can see now how it all gets folded up together.  

To ensure the package stays intact, I also take a square piece of parchment paper and wrap the tamale in the same way as the corn husk to ensure it all stays together when cooking. 

 

This is how the tamales look all wrapped up!  Place your tamales in a steamer basket and cover with a wet washcloth, then put the lid on the pot.

Steam for 1 hour then place in a shallow casserole dish to cool. As they cool they will firm up.  

Serve hot with Green Enchilada Sauce (I like the Macayo's brand at Walmart) spooned over the top and then sprinkled with cheese. For a spicier choice spoon baja sauce over the top or eat them plain.  I have offered the sauce before but my family eats them too fast to wait for the sauce to be spooned over their tamales. Also, Spanish Rice goes well with them too.

Enjoy!!!

Light'n Crisp Waffles

I have had this recipe for years.  It is awesome and came with the waffle maker we got when we were married! 
You will need a waffle maker for this recipe.  I have a round, deep well waffle iron.  It makes Belgian waffles too.
Ingredients:
2 eggs
2 cups milk 
2 cups flour 
1 T baking powder
1/2 tsp salt
1/3 cup oil
Instructions:
Separate the eggs.
Whip the egg whites and set aside.
Add all the other ingredients together including the remaining egg yolks and mix together until the batter is smooth.
Gently fold in the whipped egg whites until they are combined.
Pour 1/2 cup of batter onto griddle and cook to desired doneness. 
Top with your favorite topping and enjoy!

Sweet Zucchini Relish

From the Ball Blue Book Guide to Home Canning comes the following wonderful recipe. 

Equipment:
Food Processor or very sharp knife and cutting board
large stock pot
large bowl
4 half pint canning jars or 2 pints
canner-either water bath or steam canner

Ingredients:
2 Cups finely diced zucchini
(about 3 medium sized ones)
1 Cup finely diced onion
(about 1 medium onion)
1/2 Cup finely diced sweet green pepper
(about 1 small pepper)
1/2 Cup finely diced sweet red pepper
(about 1 small pepper)
2 Tablespoons salt
1 3/4 Cups sugar
1 Cup Cider Vinegar
2 teaspoons celery seed
1 teaspoon mustard seed

Instructions:
1.  Using the food processor or chopping by hand, cut up all the vegetables.  It should look like confetti.  Be sure not to puree the vegetables.
2.  Combine zucchini, onion, green and red peppers;  sprinkle with salt;  cover with cold water.
3.  Let stand for 2 hours.
4.  Drain, rinse and drain thoroughly.
5.  Combine remaining ingredients in pot and bring to a boil.  Make sure the sugar dissolves completely
6.  Add vegetables and simmer for 10 minutes.
7.  Pack hot relish into hot jars, leaving 1/4 inch head space.
8.  Put lids and rings on.
9.  Process for 10 minutes in steam or water bath canner.
This relish is better if you let it sit on the shelf for a few weeks and really soak in the flavors.  Pickles are generally best when they have been allowed to sit and cure for several months.  

Potato Salad

This potato salad recipe is very easy and yummy.  You can incorporate variations too if you like a sweet or savory potato salad.
Equipment:
6-8 quart stock pot
Small Sauce Pot with lid
Rubber Bowl Scraper
Large Serving Bowl and small mixing bowl

Ingredients:
3 large baking potatoes or 6 medium-yukon gold or russet are good
1/2 Cup to 3/4 Cup Mayonnaise http://expandingfrosting.blogspot.com/2010/05/mayonnaise.html
5 Eggs Hard boiled-instructions below
1 T minced fresh onion or chives
1 T Dijon Mustard
1/4 to 1/2 Cup sweet or dill relish-I use my homemade sweet zucchini relish and it has some red pepper in it which imparts an amazing flavor. http://expandingfrosting.blogspot.com/2010/07/sweet-zucchini-relish.html  
1 T White Vinegar
Salt and Pepper to taste
Paprika

Instructions:
Cooking Potatoes
1.  Peel potatoes and cut into bite size pieces, about 1 inch cubes.
2.  Place in stock pot and cover with water.
3.  Boil until potatoes are fork tender but still firm, about 15-20 minutes.  You don't want them falling apart or they will turn into mashed potatoes.  Pull one out of the pot and taste it to see if it is cook through but still firm.
Making hard boiled eggs
1.  While the potatoes are cooking place the 5 eggs into the sauce pot and cover with water with the lid on.
2.  Put on the burner on high and let the water come to a boil.
3.  When the water starts vigorously boiling, then turn off the heat and let the eggs sit for 10 minutes with the lid on the pot.
This is the best way to make hard boiled eggs.  The yolks come out cooked bright yellow and soft and creamy every time rather than really hard and rubbery with that weird gray/green hue.  
Assembling the salad
1.  Drain the water off the potatoes and put in the serving bowl and place in the refrigerator to cool for about 30 minutes.
2.  Drain the water off the eggs and run it under cool water so you can peel them without getting burned.
3.  Peel the eggs and then dry them with a paper towel.
4.  Slice the eggs in half length wise and scoop the creamy yolks out into a small bowl-Set aside.
5.  If the potatoes are cool enough, remove them from the refrigerator to build the salad.  Make sure the potatoes are relatively cool before adding all of the other ingredients. 
6.  Slice the egg whites into 1 centimeter cubes and put in with the potatoes.
7.  Dice the onion very finely-almost to a mince and add to the potatoes.
8.  Add a 1/4 cup of the relish you like.
9.  Salt and pepper the potatoes and gently toss-set aside.
10.  To the cooked yolks add a 1/2 cup mayonnaise, mustard, and vinegar.
11.  With a fork, mash the yolks into the other ingredients together until it forms a nice dressing.  There will still be chunks of yolk but try to get them as small as you can.  You can also process this in a small food processor for a creamier texture.
12.  Add the yolk mixture to the potato mixture and gently combine making sure you coat all of the potatoes with the dressing. 
13.  Taste it!  
14.  If you like the taste, leave it alone.  Otherwise, add more of the relish or the mayo to achieve desired consistency and flavor.  Add only a tablespoon at at time and then taste again.  It is easy to get carried away and overwhelm the other flavors in the salad.  Also, add more salt and pepper if needed.
Once you have arrived at perfection, sprinkle the top of the potatoes with paprika.
15.  Eat right away or put in the refrigerator for later.  Before serving, give it a quick toss to redistribute the dressing.  Chilled potato salad is the best!

Garden Surplus for Shannon

I am currently working on a fundraiser for a girl in our neighborhood named Shannon.  She has leukemia and recently underwent her second bone marrow transplant.  Thankfully she is doing well.  She has been responding well to the current course of treatment and we pray and hope for her recovery.
Cancer treatment does not come cheap.  Her family has been helping Shannon fight this disease for many years now.   Their medical bills are daunting and I wanted to find a way to help alleviate this burden so they can focus on helping Shannon heal. 
I have combined forces with some other people in my neighborhood to sponsor "Garden Surplus for Shannon".  We have solicited members of the community to see if they would be willing to donate surplus produce from their gardens.  The produce will then be sold at the local farmer's market each Saturday through the end of September.
We at Garden Surplus for Shannon are asking you to help support our efforts in several ways.  You can donate your garden surplus, you can come and shop the farmer's market and buy the produce, or you can simply donate any amount of money you see fit at this site.  Next to this post is a donate button that will take you to a paypal account set up to receive donations on behalf of Shannon. 
Please help us help this family with their medical bills so they can focus on Shannon getting better.

6 Natural Remedies to Relieve Headaches

Thursday, July 22, 2010 8:03

By Sylvia Booth Hubbard
Millions of Americans suffer from headaches — almost everyone has an occasional headache, but for 45 million of us, it's a chronic problem. Scores of prescription and over-the-counter drugs are available, but there are also effective, natural ways to relieve the symptoms.
1. Willow bark

Willow bark has been used for thousands of years to ease headaches. It contains salicin, a chemical used to develop aspirin. A study at the University of Maryland found it reduces inflammation as well as relieves pain, and other studies have found that it is as effective as aspirin. Researchers in Germany have likewise found that it is as effective as acetaminophen in easing headache pain. Willow bark can be bought in capsules or as a tea.

2. Feverfew
Feverfew has been used for hundreds of years to treat headaches, especially bad ones. A British placebo-controlled study published in the Lancet found that one capsule of powdered freeze-dried feverfew daily eliminated the symptoms of migraine headaches in 24 percent of patients and reduced the symptoms in other patients. In another study, 70 percent of the patients taking feverfew reported the herb reduced the number and intensity of their headaches.

3. Peppermint
One study found that peppermint oil applied to the temples, jaw, and back of neck relieves headaches. Mix peppermint essential oil with equal parts of olive oil. In addition, breathing in the soothing aroma of peppermint tea can ease symptoms, especially if your headache is caused by sinus pressure. A placebo-controlled study published in February found that migraine patients who used oil of peppermint and menthol applied topically had less pain or were pain free more often than those who were given a placebo.

4. Butterbur extract
A double-blind study published in Neurology found that migraine patients who took 150 mg of butterbur daily reported a 48 percent drop in migraines, and those taking 100 mg of the herb experienced 26 percent fewer migraines than the placebo group. Another double-blind study found that patients who took 50 mg of butterbur twice daily had a 50 percent reduction in migraines over those taking placebo.

5. Ginkgo
Several French studies have found ginkgo to be effective in reducing both migraine and cluster headaches. In one, ginkgo reduced headaches in 80 percent of migraine sufferers; the researchers concluded that ginkgo should be one of the most effective remedies for migraine.

6. Acupressure
This ancient Chinese remedy has been used for years to ease pain and promote healing. Try this technique: Locate the two indentations on either side at the base of your skull (about two inches from the middle) with your thumbs. Press your thumbs in and slightly upwards until you feel a comfortable pain, and knead the areas in a tiny circular movement for one to two minutes.

Boost Your Health 8 Ways With Fiber

Wednesday, July 21, 2010
By Robin Berkowitz

Fiber does a lot more than just ensure bowel regularity — it has positive effects on the rest of the body, and the mind as well.

Found in plant foods, fiber passes through the gastrointestinal tract largely undigested. The complex carbohydrate comes in two varieties, soluble (which partially dissolves in water) and insoluble, often found in the same foods. While it may seem odd to attribute health benefits to a carb you can’t absorb, fiber boasts anti-inflammatory properties that can boost immune responses, besides playing several important roles in the digestive and cardiovascular systems.
Researchers are cautious about ascribing some study results to fiber alone, since foods rich in fiber — whole grains, legumes, fruits, vegetables, nuts, and seeds — are also sources of so many vitamins, minerals, and antioxidants that are critical to good health. Because of this synergy, the American Dietetic Association recommends that we seek our daily allowance of fiber — 20 to 35 grams — from foods as much as possible before turning to supplements.

Here are eight ways fiber contributes to your well-being and some tips to get more fiber in your diet.

1. Cholesterol/Heart disease

Soluble fiber helps lower total blood cholesterol and low-density lipoprotein, or "bad," cholesterol levels, along with triglycerides. It binds with bile acids, which are responsible for breaking down fats, in the intestinal tract, allowing them to be excreted. The body replaces lost bile acids by synthesizing them from blood cholesterol, reducing levels in the bloodstream.
Cholesterol is a factor in atherosclerosis, the accumulation of plaque that causes the coronary arteries to harden and narrow, increasing blood pressure and the risk of heart attack from total blockage. A Harvard study of more than 40,000 male health professionals linked a high total dietary fiber intake to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake; findings were similar in a study of female nurses. The Food and Drug Administration allows producers of foods that contain specified amounts of soluble fiber from oats, barley, and psyllium husk to claim that eating them may reduce the risk of heart
disease.

2. Diabetes

Fiber intake appears to stabilize blood sugar levels and lower insulin demand by various mechanisms, including slowing absorption of nutrients during digestion. In clinical studies, diets high in fiber are associated with a reduced incidence of Type 2 diabetes — the most common form of the disease, which occurs when the body becomes resistant to insulin, the hormone that signals tissues to take glucose from the bloodstream. Eventually this can lead overstimulated insulin-producing cells to cease functioning. But even insulin-dependent Type 1 diabetes responds to fiber: The journal Diabetologia reported a study in which Type 1 diabetes patients who ate 50 grams of fiber a day for 24 weeks significantly improved glycemic control.

3. Brain power

Because the brain runs on glucose, keeping blood sugar levels constant enhances mental acuity and alertness. Fiber-rich foods tend to be low on the glycemic index — that is, they raise blood sugar levels gradually as food is digested, unlike high-glycemic-index foods, which cause spikes and subsequent drops. A study at Cardiff University in Wales, reported by BBC News, found a 10 percent reduction in fatigue, lower depression scores, and better cognitive powers among participants whose breakfasts included a high-fiber cereal. A Tufts University study found that children who ate oatmeal for breakfast scored better on tests of cognitive
performance than those who ate processed cereal (or no breakfast at all). One of the study’s co-authors, Quaker Oats nutrition research director Priscilla Samuels, credited “oatmeal’s whole grain, high fiber, and protein attributes.”

4. Bowel health

Fiber has long been heralded as a cure for constipation. Also known as roughage or bulk, fiber adds volume and softness to stools, making peristaltic contraction of the colon more productive in moving the solid matter along. Soluble fiber acquires a gelatinous texture in the intestine when combined with water; insoluble fiber remains intact as it soaks up water and expands. Because of its solidifying and water-absorbing actions, fiber can also relieve certain types of diarrhea.

Fiber also protects against the development of hemorrhoids and diverticula — pouches in the colon wall that can become inflamed or infected, leading to painful diverticulitis. Nearly half of all Americans over age 60 have diverticula, a condition more common with age; 10 to 25 percent of them will develop diverticulitis, according to the Journal of Clinical Gastroenterology. The Harvard School of Public Health cites a study showing that dietary fiber was associated with about a 40 percent lower risk of diverticular disease, and fiber is also used to treat its symptoms. Numerous studies link fiber with alleviating other inflammatory diseases of the bowel, such as colitis.

5. Cancer

An analysis of 13 studies, reported in the Journal of the National Cancer Institute, found “substantive evidence that intake of fiber-rich foods is inversely related to risk of cancers of both the colon and rectum.” The authors estimate that the risk of colorectal cancer in the United States could be cut by 31 percent with a 13-gram-per-day hike in fiber from food sources (an average increase of about 70 percent). Preliminary clinical evidence also suggests that a diet high in fiber (combined with lifestyle changes and conventional medication) may help protect against other types of cancer such as prostate, breast, and lining of the uterus, according to the University of Maryland Medical Center.

6. Weight control

“A fiber-rich meal is processed more slowly, which promotes earlier satiety, and is frequently less calorically dense and lower in fat and added sugars,” says the American Dietetic Association — all characteristics of a dietary pattern to treat or prevent obesity. To put it another way, because fiber-rich foods frequently have more volume (and nutrients) relative to their calories, it takes longer to eat and digest them; you feel full sooner and stay full longer. Fiber’s normalizing action on blood glucose and insulin levels may also help dieters curb the cravings and energy crashes that fuel overeating.

7. Lung disease

High fiber intake, especially from whole grains, is associated with a lower risk of chronic obstructive pulmonary disease (COPD), an umbrella that includes emphysema and chronic bronchitis. The findings come from a study of more than 100,000 U.S adults followed for 16 years; when researchers factored in smoking and other lifestyle data, the group that consumed the most dietary fiber — 28 grams per day — had a one-third lower risk of COPD than those with the least fiber. The report in the American Journal of Epidemiology noted the antioxidant and anti-inflammatory properties of fiber could affect the development of chronic lung disease.

8. Immune response

The interaction of certain kinds of friendly intestinal bacteria with fiber gives rise to compounds called short-chain fatty acids, which have a beneficial effect on the immune system and its ability to reduce inflammation. “If we have low amounts of dietary fiber, then we’re going to have low levels of short-chain fatty acids, which we have demonstrated are very important in the immune systems of mice,” says Kendle Maslowski, co-author of a study by the Garvan Institute of Medical Research in Sydney, Australia. The authors suggest that this mechanism may have implications not just for digestion-linked diseases such as diabetes and colitis, but for inflammatory ailments elsewhere in the body, such as asthma and rheumatoid arthritis.

Fiber-full foods

Adding legumes to your plate is a very effective method of boosting fiber, according to the Mayo Clinic — consider split peas (16.3 grams per cup, cooked), lentils (15.6 grams), black beans (15 grams), lima beans (13.2 grams), or baked beans (10.4). A single artichoke has 10.3 grams of fiber; if you’re eating vegetables by the cup, peas boast 8.8 grams of fiber, broccoli has 5.1 grams, turnip greens have 5 grams, corn has 4.2 grams, and brussels sprouts have 4.1.

Among fruits, raspberries reign, with 8 grams of fiber per cup. A medium pear (with skin) has 5.5 grams; an apple (with skin) has 4.4. Bananas and oranges have 3.1 grams each; a 1.25-cup serving of strawberries has 3.8. In the grain/cereal group, look for whole-wheat spaghetti, with 6.2 grams of fiber per cup, cooked; pearled barley, with 6 grams, ditto; 5.3 grams in three-quarters of a cup of bran flakes; 4 grams in a cup of oatmeal; 3.5 grams in three cups of air-popped popcorn or a cup of brown rice. Whole-wheat, multigrain, or rye breads contain 1.9 grams per slice. In the nuts and seeds category, a quarter-cup of sunflower kernels contains 3.9 grams, and one-ounce servings of almonds, pistachios, and pecans have 3.5, 2.9, and 2.7 grams, respectively.

Diet strategies

Swap whole-grain products for refined ones whenever you can; processing removes the germ and bran portion of the grain, where most of the fiber resides, leaving only the endosperm, says the University of Florida’s Institute of Food and Agricultural Sciences. Look for breads, cereals, baked goods, and pasta that contain substantial proportions of whole wheat or whole grain; if you do your own baking, experiment with replacing some of the white flour with rye flour, oatmeal, oat bran, or wheat.
Substitute brown rice for white rice. Try an orange instead of juice for breakfast, or slice fruit into your (whole-grain) cereal. Add wheat germ or bran to cereal; add beans to soups, salads, and stews. Choose fresh fruit instead of a sugary dessert, and keep bite-sized vegetables or whole-wheat crackers handy for snacking. Don’t do it all at once, though: Increase your fiber intake gradually to allow your body to adjust, and drink plenty of water (at least 8 cups daily).
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Pot Stickers

Pot Stickers are a fun finger food and delicious.  Pull the won ton noodles   Won Ton Noodles from scratch out of the freezer you may have already made and let them thaw till you can bend them without them breaking.  The link for the recipe is above if you want to make them fresh.  If you don't want to make the noodles yourself, then you can buy pre-made noodles in the store. 
Pot sticker filling:
1 1/2 lb of ground pork or beef -if you don't have ground meat, it is easy to grind up in your food processor.  Just make sure it is room temperature, it grinds better that way.
1 lb of mild andouille sausage, remove the casing-ask the butcher if you aren't familiar with it.
1/2 cup grated carrots
1/2 cup grated bok choy or other cabbage
1 T soy sauce
1/4 tsp chinese five spice powder-can omit if you don't have it.
1 tsp salt
1/2 tsp pepper

Knead all of the ingredients together well.
Scoop 1 tablespoon of filling into the center of one won ton noodle.
Brush 2 edges of the noodle with water lightly then fold over and seal together.
After filling all of the noodles, cook in a pot of boiling water.
Place 5 or 6 at a time in the water and let cook for 5 minutes.  Drain on a baking rack over paper towels.
Once all of the pot stickers are cooked, let them dry a bit on the rack.
You can eat them as is or for extra texture, fry them up in a skillet with 1 T of oil to give them a crusty exterior.
Dip in 2 T of soy sauce with 2 tsp of sugar mixed in.
Enjoy!

Won Ton Noodles from scratch

You may say, but Carie, you can buy these at the store.  Yes, I know, all things can be purchased at the store.  I however, am on a new quest to see what exactly I can make at home.  I love going to the store now and walk past items I use to buy because I didn't know how to make them at home.  There are other great reasons for making things yourself.
1.  You become very empowered and can create wonderful things without the aid of big food conglomerates.
2.  You know what is in the food you are making.  Most pre-made foods have preservatives and fillers in them that we really don't need to ingest.
3.  It is exciting to know how to make things that seem exotic and out of reach.
Won Ton Noodles are one of my latest ventures.  They are tremendously easy, and even if you don't use them right away, they can be wrapped and put in the freezer for another time.  I enjoy rolling out dough, but if you don't like to work that much a pasta machine is very helpful for getting your dough paper thin. 
The recipe is easy and the equipment is minimal.
Equipment:
You will need a food processor-unless you want to incorporate the ingredients by hand.  If you want to save some time, then use the food processor. 
Small bowl
Wet Wash clotch
Rolling Pin or pasta machine
Pizza cutter or sharp knife
Recipe:
2 Cups of all purpose flour
1/2 tsp salt
1 egg
2/3 Cup tepid water

Procedure:
Put the flour and the salt in the food processor and pulse for a few seconds.
Add the egg and 1/3 Cup water.
1.  Turn the food processor on and let the dough incorporate.  As the liquid is mixed into the flour it should thicken and form a ball of dough in the bowl.  If the dough is too dry, add more water to get it to hold together.
2.  The dough should not be sticky at all.  It should be smooth and elastic feeling.
3.  Pour the dough out on the counter and knead it a few times and form it into a ball.
4.  Place it in a small bowl covered with a damp wash cloth and let it sit for 30mins to 1 hour.  This lets the gluten in the dough relax and allows the dough to be rolled out later.  If you don't let the dough rest, it will be very difficult to roll out.
5.  Cut the dough into 4 equal pieces and work with one at a time leaving the other pieces to sit under the damp towel in the bowl until you are ready to use them.  This is noodle dough and you don't want it to dry out.
6.  Roll the dough out on the counter.  No flour should be necessary.  If you have the right balance of flour to liquid the dough should easy come off the counter on its own.  Each time you roll the dough thinner, peel the dough up from the counter and turn it. 
7.  Roll the dough until it is paper thin-really, I mean paper thin.
8.  Using the pizza cutter, cut out desired shapes and either layer in plastic wrap-alternating plastic wrap and then a noodle, etc.  
9.  If you are using them right away, stuff them as you go.  Lay the stuffed won tons out on a cookie sheet lined with parchments paper and when you have them all done, cook them in boiling water. It will take about 5 minutes for them to boil and cook the filling through. 
10.  To stuff the won tons, place the filling in the center of the dough.  Then, brush some water on the two edges of the dough.  Then fold it over onto itself and seal the edges.  Don't brush water all the way around because the dough will become a sticky mess.
11.  The stuffed won tons can also be frozen for use later.  Just boil them frozen.

Produce in Season in August

Black:  These foods are not in season in Utah this month but are in season elsewhere and can be imported from other states.  Red:  These  foods are in season in Utah.
Grapes
Limes
Nectarines
Pears
Arugula
Rhubarb
Beans
Beets
Corn
Cucumbers
Onions
Eggplant
Carrots
Basil
Apples
Broccoli
Apricots
Cabbage
Cantelope
Honeydew
Peaches
Watermelon
Blackberries
Cauliflower
Celery
Chard
Chilies
Garlic
Herbs
Lettuce
Peppers
Radish
Spinich
Tomatoes
Zuccini
Collard Greens
Green Onions
Kale
Plums
Potatoes
Raspberries
Squash
Strawberries