Carrot Cookies

 Sylvia Carver Hollenback shared this recipe from her Mother's collection.  She made these often, youth from Emmett remember these from her piano recitals and various church activities.  

Carrot Cookies

1 c. shortening (or butter)

2 eggs

3/4 c. sugar 

1 c. mashed cooked carrots

2 c. sifted flour

2 t. baking powder

1/2 t. salt

3/4 c. coconut

Mix and drop onto cookie sheet.  Bake at 375 until lightly browned.  

Orange Butter Icing  (1/2 batch is probably enough for the above recipe)

1/3 c. butter or margarine

3 T. orange juice

1 1/2 T. grated orange peel

3 c. sifted powdered sugar

Beat well and spread on cookies.  

Peanut Butter Oatmeal Bites

Yummy and gluten free!! Fast and easy....stir and drop....no baking!!

Peanut Butter Oatmeal Bites
1 c. creamy peanut butter
1/2 c. honey
4 c. quick oats
1/2 t. salt
1 t. cinnamon
1/2 to 1 c. mini semi-sweet chocolate chips

Mix together in a large bowl;  peanut butter, honey, oats, salt and cinnamon.  Stir in the chocolate chips.  Form into balls with a cookie scoop and drop onto waxed paper.  Serve.  

Instant Pot Yogurt

I keep experimenting with my yogurt.  These are my notes and suggestions for making yogurt.

I use my 8 quart instant pot because I like to make a big batch.

Instant Pot Yogurt
Pour milk into the instant pot (don't fill past the fill line).  You can use any kind of milk, 2%, whole, etc.  I prefer whole raw milk.
Put the lid on - it doesn't matter if you set it to sealing or not because you are not cooking under pressure.  In fact you can just use a glass lid if you would like.

Press the YOGURT button until the word boil appears.  It takes about 45 minutes for the word YOGT to appear.  This means the milk has reached the pasteurization temperature of 176 degrees.  You can use a thermometer to check and make sure.  I recommend you do at least for the first few times.  Once this temperature is reached, remove the liner pan from the instant pot and allow the mixture to cool to 115 to 110 degrees.  Use your thermometer!!  This temperature is important because if it is too hot you will kill your active yogurt.  Once this temperature is reached.  Add 3 oz. of live active yogurt and stir well. Use your own saved start or a good one is Tillamook french vanilla yogurt. But only 3 oz.  as more can make your yogurt runny.
Return liner pot back to the instant pot, put on the lid, and press the yogurt butter until the hours appear.  I adjust the hours to read 11:00.  You can adjust this any where from 8:00 to 24:00 hours, depending on the flavor you like.

When the time is up I open it up and place a paper towel over the top and place the glass lid or a silicone lid on and place in refrigerator.  Once it has completely cooled I open it up.  Sometimes there is a lot of the liquid whey floating on top.  If so, I skim it off into a wide mouth jar.  This can be used in soups, gravy, smoothies or whatever.  It is full of probiotics and very good for you.

*The first thing I do is remove 3 oz. of the yogurt and put it in a small glass jar.  I freeze it for my next batch of yogurt.

Then you can strain the yogurt if you want to.  Strain it until it is as thick as you want it to be.  Sometimes I don't strain it at all.  You certainly don't have to.  Once again anything that you strain off is called whey and if very good for you. It can be frozen for later use.   Find a way to use it.  

At this point you can flavor it or wait to flavor it until serving time or simply leave it plain.

Some ideas for flavoring.

My most used method!  A box of instant pudding sprinkled in or a batch of cook and serve Pudding also makes a great flavoring.  Lemon instant pudding is my favorite!!

Sometimes I divide it in half and make 2 different flavors from 1 batch.

An easy method is 1 package of unsweetened Kool-Aid + 3/4 to 1 c. sugar.
My favorite Kool-Aid flavors are; lemonade, lime and strawberry, but any flavor will work!

Freezer jam or pie filling makes a great flavoring.

If you want to keep it sugar free, my favorites are agave or honey.

Granola topped with fresh or frozen fruit is great too.

You will find your favorites too!!

As for storing your yogurt....I like to use wide mouth canning jars with plastic lids.  Don't over fill the jars; especially if you are going to be freezing some of them leave a 1 inch headspace.  I often put some of it in the freezer for later.  If you want individual serving sizes simply use half pint jars.

Homemade Cream of Chicken Soup

When a recipe calls for a can of cream of chicken soup try this.....or add more milk for a creamy homemade soup.

Homemade Cream of Chicken Soup (Condensed) 
2 c. chicken broth
3/4 c. milk, divided
3/8 c. flour or cornstarch or clear jel (I prefer clear jel)
1 t.  chicken bouillon
1/4 t. pepper
1/2 t. garlic salt
Boil broth and 1/2 of milk in saucepan.
Whisk together 1/2 of milk and flour and add to the saucepan.  Cook on low about 3 minutes until thickened.
Add seasonings and stir.  Cool.  Use in recipes calling for a can of cream of chicken soup.  Or whisk in  2 c. of milk and heat through and serve as soup.
** Can double or triple and freeze it for later.

Oatmeal Cottage Cheese Pancakes

Danae Valle shared this on Facebook.....from the Domestic Goddess.

Oatmeal Cottage Cheese Pancakes
3 eggs
1 c. cottage cheese
3/4 c. oatmeal
1/2 t. cinnamon
1 t. vanilla
1/2 t. baking powder
1/4 t. salt
Blend all ingredients in the blender and cook on griddle as you would any pancake.  Makes 8.
Variations:
Flax seeds, blueberries, or any kind of berries.

Savory Popcorn

As good as potato chips but healthier!!

Salt & Vinegar Popcorn

1/2 c. popcorn popped in 2 T. canola oil.

Sprinkle with:

1-2 t. sea salt 

1-2 T. powdered distilled vinegar

Dilly Garlic & Cheese Popcorn
1/2 c. unpopped popcorn, air popped
2 T. butter, melted
1/4 c. parmesan cheese
1 t. dried dill weed
1 t.  garlic salt
Pop popcorn and drizzle with butter.  Mix together the dry ingredients and sprinkle over popcorn. 

Blender Muffins....Banana Oatmeal

Super easy......no flour, no oil, no butter

Blender Muffins..... Banana Oatmeal
2 c. oatmeal (quick cooking or old fashioned)
2 large overripe bananas
2 large eggs
1 c. vanilla or plain yogurt
2 to 3 T. honey
1 1/2 t. baking powder
1/2 t. baking soda
1/2 t.  vanilla
1/8 t. salt
Up to 1/2 cup mix-ins: chocolate chips (mini or regular), chopped dark chocolate, nuts, dried cranberries or raisins, or blueberries or raspberries (fresh or frozen)

Place the all ingredients except the mix-ins in a blender. Blend until the batter is smooth and the oats have broken down almost completely, about 3 minutes.  Stir in the mix-ins.
Divide the batter among the sprayed muffin cups, filling each no more than three-quarters of the way to the top. Sprinkle with additional chocolate chips or nuts as desired. Bake at 350 for 15 minutes, until a toothpick comes out clean. Cool on a wire rack for 10 minutes then remove from muffins from the pan.

Healthy Popcorn

Healthy Popcorn = Advanced Master Food Safety Presentation Oct. 2017

Popcorn: The snack with even higher antioxidants levels than fruits and vegetables. 

Popcorn may be the perfect snack food. It is 100 percent unprocessed whole grain.  One serving of popcorn will provide more than 70 percent of the daily intake of whole grain. The average person only gets about half a serving of whole grains a day, and popcorn can fill that gap. The way YOU prepare and serve popcorn can quickly determine its healthful image.                                                        [October 2017 by Karla Kimball, AMFSA]

HEALTHY POPCORN

Place in a paper bag:

1 t. coconut oil

½ t. salt

½ c. popcorn kernels

Place in microwave 2 ½ to 3 minutes on High. 

Homemade Spray Butter

1 T. melted butter (must be butter, not margarine)

1 t. HOT water

Put in spray bottle and use immediately. 

Spritz your popcorn with butter and sprinkle with popcorn sprinkles.

Popcorn sprinkles…..jello, instant pudding mixes, garlic salt, ranch dressing mix, powdered cheese mix, cinnamon sugar, crushed peppermint or spearmint or butterscotch candies, etc.

Popcorn add ins……milk duds, M&Ms, chopped candy bars, crushed or mini oreos, peanuts, marshmallows, etc.

MORTON POPCORN SALT = SUPER FINE – MY FAVORITE SALT FOR MANY THINGS

HONEY BUTTER POPCORN

Place in bowl & microwave for 1 minute, stirring once.

2 T. butter

2 T. Honey

Pour over the bag of popcorn.  Shake well. Sprinkle with salt if desired.  Shake again.  Enjoy!!

HONEY CARAMEL POPCORN

1 c. unpopped popcorn kernels

½ c. butter or coconut oil

½ c. honey

½ c. brown sugar OR sucanat

1/8 T. salt

½ t. baking soda

1 t. vanilla

Pop the popcorn and place it in a large bowl.

In a medium saucepan, melt the butter, honey, brown sugar, and salt. Bring to boil and boil one minute.

Remove from the heat and stir in the baking soda and vanilla.  Pour over the popcorn and stir well with a wooden spoon.

Popcorn Cake

5 to 6 qts. Popped popcorn (1 c. un-popped)

10 oz. mini marshmallows (6 cups)

1 cube butter

1 tsp. butter extract

¼ t. salt

Candy corn, M&Ms, gum drops, etc

Place popcorn in large bowl and set aside.  Place in 8 c. glass measure, marshmallows, butter, extract and salt.  Microwave on high for 1 ½ minutes.  Stir & microwave for 1 to 2 more minutes until melted.  Pour over popcorn and stir well.  Stir in candy if desired.  Place in sprayed angel food cake pan.  Once set up remove from pan.  Cover with foil to help keep moist. 

** This can be decorated with decorator’s icing if desired. 

*** This can also be formed into popcorn balls and wrapped in waxed paper. 

 Crispy Popcorn Bars

3 qts. Popped popcorn

1/3 c. butter

4 c. mini marshmallows

1 t. vanilla

1 c. semi-sweet chocolate chips

Place popped popcorn in large bowl.  Place butter & marshmallows in 8 cup glass measure and microwave for 1 ½ minutes.  Stir and microwave 1 more minute or until melted together.  Stir in vanilla.  Pour over the popcorn and stir well.  Press into a 9 x 13 baking dish.  Melt chocolate in microwave at 50% power for 1 minute, stir and repeat until melted.  Place melted chocolate in heavy duty ziplock bag, snip the corner and drizzle over the top.  Chill until set.  Cut & Serve. 

Holiday Popcorn Mix

2 bags microwave popcorn, popped OR pop 2 bags of Healthy Popcorn (see above)

about 3 c. Bugles (just dump some in)

about 2 c. pretzels (just dump some in) 

1 c. Reese's pieces candy

4 squares melted almond bark

Mix together in large metal bowl: popcorn, Bugles, and pretzels.  Melt almond bark in microwave at 50% power, stirring every 60 seconds until melted.  Drizzle over the popcorn mixture and stir well. Stir in the candy pieces.  That's it!! For Christmas I used Corn Chex Cereal instead of the Bugles and M&Ms instead of Reese's pieces.

RANCH POPCORN

¼ t. onion powder & garlic powder

½ t. dill weed

1/8 t. salt

¼ t. pepper

1 bag popped popcorn

Mix together spices & sprinkle into bag of popcorn.  Shake well and serve.

Popcorn Crisp

3 qts. Popped popcorn (1/2 c. un-popped)

½ c. brown sugar

½ c. butter

1 c. salted nuts (optional)

Place popcorn in 18x13x2 inch pan.  Cream together with hand mixer, brown sugar & butter.  Drop spoonsful over top of popcorn.  Sprinkle the nuts over the top if adding them.  Bake for 10 to 15 minutes, stirring twice.  Popcorn should be lightly browned and crisp. 

Snacker’s Delight

2 qts. Popped popcorn

1 c. raisins or craisins

1 c. peanuts

1 c. coconut

1 c. sunflower seeds

1 c. M&Ms

Mix together and serve.

Meatloaf

1 ½ lbs. Hamburger

¼ c. onion, chopped

¼ c. milk

2 eggs

2 T. Worcestershire sauce

1 t. salt

1/8 t. pepper

3 c. finely ground, popped popcorn

Ketchup & parsley for garnish

Combine all ingredients (except the ketchup & parsley).  Place in ungreased glass loaf pan.  Microwave at 60% power for 10 minutes.  Cover the top with ketchup and sprinkle with dried parsley and return to microwave for 8 to 10 minutes more at 60% power.  Let stand for 5 to 10 minutes to finish cooking inside.  Do not overcook.

THESE LAST 4 MAY NOT BE THE HEALTHIEST BUT THEY ARE SOME OF MY FAVORITES!!!  SO I THOUGHT I’D SHARE THEM……

CARAMEL POPCORN

1 c. unpopped popcorn, popped

1 c. light corn syrup

1 c. butter

1 c. brown sugar

1 c. sugar

Cook in saucepan, stirring occasionally and boil for 1 minute.  Remove from heat.

Stir in:  1 t. vanilla

Pour over popped popcorn.  Stir and enjoy!

Sticky Popcorn

1 2/3 c. sugar

1 c. butter

2/3 c. Karo syrup

1 t. butter extract

½ t. vanilla

6 qts. Popcorn

Mix all together in saucepan.  Cook 10 minutes, stirring constantly.  DO NOT LET IT BOIL!  Pour over popcorn. 

  

CARMELLOW CORN.........AKA: KARL MALONE CORN

1/2 c. butter or margarine

1/2 c. brown sugar

3 c. miniature marshmallows

2 qt. popped popcorn

nuts, optional

In 2 qt. bowl, microwave butter & sugar 1 to 2 minutes. Stir in marshmallows. Cook 1 more min. Pour over popcorn (and nuts). Make into balls or serve in bowls.  FAST, EASY, and GOOD!!!

Jello Popcorn Balls

6 qts. Popped popcorn

1 c. karo syrup

1 c. sugar

3 oz. Jello (any flavor)

Place popcorn in large bowl and set aside.  Place in saucepan, karo, sugar & jello. Heat over medium heat just until it comes to a boil (don’t overcook). Pour over popcorn and stir well.  To form balls put WATER on hands (not butter).  Wrap each popcorn ball in waxed paper. 

** I like to microwave them for about 10 seconds and then eat them. 

37 Calorie Brownies

37 Calorie Brownies
Combine in food processor or blender:
3/4 c. vanilla yogurt (nonfat, Greek)
1/4 c. skim milk
1/2 c. cocoa
1/2 c. old fashioned oats
1/2 c. stevie/Truvia
1 egg
1/3 c. applesauce
1 t. baking powder
1/4 t. salt
Blend 1 minute.  Pour into sprayed 8x8.  Bake at 400 for 15 minutes.
Makes 9 brownies.

Healthy Cookies

No sugar!!!

Healthy Cookies
Place in mixer bowl:
2 or 3 bananas, beat until mashed
Add:
1/3 c. apple sauce
2 c. oats
1/4 c. almond milk or milk
1/4 c. raisins and/or chopped nuts
1 c. good chocolate chunks (optional)
1 t. vanilla
Beat well.  Drop onto sprayed cookie sheet.  Bake at 350 for 15 to 20 minutes.

I used 1/4 c. chopped dried cherries and 1/4 c. chopped raw almonds and left out the chocolate.

Healthy Ice Cream......Neopolitan Loaf

A great non-dairy frozen treat, with no sugar.  It is really yummy!!  If you don't want to make a Neopolitan Loaf each flavor is great by itself.  

Vanilla 

Place in blender or food processor:

3 bananas, frozen chunks

1 t. vanilla

Process for about 5 minutes until it turns creamy.

Strawberry 

Place in blender or food processor:

1 c. frozen strawberries

2 bananas, frozen chunks

Process for about 5 minutes until it turns creamy.

Chocolate 

Place in blender or food processor:

3 T. cocoa

1 T. coconut oil

3 bananas, frozen chunks

Process for about 5 minutes until it turns creamy.

Neopolitan Loaf

Place each flavor in a loaf pan side by side.  Freeze until frozen solid.  

Skinny Deviled Eggs

Skinny Deviled Eggs

8 large eggs, hard boiled with shells removed
4 tablespoons Greek yogurt, plain, low-fat
1 T. apple cider vinegar, optional freshly squeezed lemon juice
2 teaspoon honey (optional)
1T. yellow or Dijon mustard
1/2 t. chili powder
1/4 t. black pepper
Dash of cayenne pepper
Kosher or sea salt or garlic salt to taste
paprika for garnish

Slice hardboiled eggs in half lengthwise. Remove yolks, add to a small mixing bowl and mash with a fork. Set aside the egg white shells to fill later.  Combine in a separate bowl the remaining ingredients, except paprika. Add yogurt mixture to yolks and stir to combine. Spoon mixture into the egg white shells. Sprinkle with paprika and refrigerate until ready to eat.

Optional add ins: 1 tablespoon diced green onions, chopped dill pickles, sweet relish or whatever you like.

1 whole egg = 100 calories!! How great is that?!!

Zucchini Chocolate Chip Cookies

Zucchini Chocolate Chip Cookies
1 cup all-purpose flour or white whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
4 tablespoons coconut oil, melted and cooled to room temperature
1/2 cup dark brown sugar
1/4 cup granulated sugar
1 large egg
1 teaspoon vanilla extract
1 cup shredded zucchini
2 cups old fashioned oats
1/2 cup sweetened coconut flakes
3/4 cup semisweet chocolate chips
In a medium bowl, whisk together flour, baking soda, and salt. Set aside.
In a large mixing bowl, combine coconut oil and sugars, mix until smooth. Add egg and vanilla extract. Next, add the shredded zucchini. Mix until combined.
Slowly add flour mixture until just combined. Stir in oats, coconut, and chocolate chips.
Drop cookie dough by heaping tablespoonfuls, 2 inches apart, onto sprayed baking sheet. Bake at 350 for 10-12 minutes or until cookies are slightly golden around the edges. Remove cookies from pans; cool completely on wire racks.

Healthy Banana Bread.....

This banana bread recipe uses honey and applesauce instead of sugar and oil. 

Healthy Banana Bread2 cups whole wheat flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup unsweetened applesauce
3/4 cup honey
2 eggs, beaten
3 mashed overripe bananasIn a large bowl, combine flour, baking soda and salt. In a separate bowl, mix together applesauce and honey. Stir in eggs and mashed bananas until well blended. Stir banana mixture into flour mixture; stir just to moisten. Pour batter into sprayed 9 x 5 inch loaf pan.
Bake at 350 for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean. Let bread cool in pan for 10 minutes, then turn out onto a wire rack.

Apple Raisin Muffins

Recipe from Paula Deen's Show: Paula's Home Cooking

Apple Raisin Muffins
1 cup water
2 cups sugar
2 cups grated apples
2 cups raisins
1 cup (2 sticks) butter
2 teaspoons ground cinnamon
2 teaspoons freshly grated nutmeg
1/2 teaspoon ground cloves
1 cup chopped walnuts
2 teaspoons baking soda
31/2 cups all-purpose flour

Combine the water, sugar, apples, raisins, butter, cinnamon, nutmeg, and cloves in a saucepan; bring to a boil. Remove the pan from the heat and cool completely.

In a large bowl, stir the nuts and baking soda into the flour. Add the cooled mixture to the bowl, and stir until blended. Fill greased miniature muffin tins with batter to the top. Bake at 350 for 15 minutes.

Note: Extra muffins can be stored in a re-sealable freezer bag

Strawberry Jam.....in the freezer....with NO sugar

No Sugar Strawberry Freezer Jam
3 lbs. strawberries
1 3/4 c. apple juice
1 1/2 package no sugar, low sugar pectin
Mash the strawberries in a large bowl.
In a small saucepan, bring the apple juice and pectin to a boil and boil for 1 minute.
Pour straight into the mashed strawberries and stir hard for 1 minute.
Ladle into freezer containers and place in the refrigerator overnight to let it cool slowly and set.
Then store in the freezer.  Good in the freezer for up to 1 year, in the fridge for 3 weeks.

Lemons....

Just storing this here for reference....I do know that lemons freeze well and they are healthy for you.  Even though they are acidic they are not acidic to the body.  They neutralize the acid in the body and keep you healthy.  kk

Freezing Lemons - Who Knew?

Read this – it may save your life or the life of a friend or loved one. The more you  read, the more you want to know… it’s not long so, read it.   It’s amazing!         Amazing frozen lemons.  All it is.....is a frozen lemon . Many professionals in restaurants and  eateries are using or consuming the entire lemon and nothing  is wasted. How can you use the whole lemon without  waste?  Simple.. place the washed lemon in the freezer section of your refrigerator. Once the lemon is  frozen, get your grater, and shred the whole lemon (no need to  peel it) and sprinkle it on top of your  foods.  Sprinkle it to your vegetable salad,  ice cream, soup, cereals, noodles, spaghetti sauce, rice,  sushi, fish dishes, whisky.... the list is  endless.   All of the foods will unexpectedly  have a wonderful taste, something that you may have never  tasted before.  Most likely, you only think of lemon juice and vitamin C.  Not  anymore. Now that you've learned  this lemon secret, you can use lemon even in  instant cup noodles. What's the major  advantage of using the whole lemon other than preventing  waste  and adding new taste to your  dishes?  Well, you see lemon peels contain as  much as 5 to 10 times more vitamins than the lemon juice  itself.  And yes, that's what you've been  wasting. But from now on, by following this  simple procedure of freezing the whole lemon, then grating it  on top of your dishes, you can consume all of those nutrients  and get even healthier. It's also good that  lemon peels are health rejuvenators in eradicating toxic  elements in the body. So place your washed  lemon in your freezer, and then grate it on your meal every  day. It is a key to make your foods tastier and you get to  live healthier and longer! That's the lemon secret!  Better  late than never, right? The surprising benefits of  lemon! Lemon (Citrus) is a miraculous product  to kill cancer cells. It is 10,000 times stronger than  chemotherapy.   Why do we not know  about that? Because there are laboratories interested in  making a synthetic version that will bring them huge profits. You can now help a friend in need by  letting him/her know that lemon juice is beneficial in  preventing the disease. Its taste is pleasant and it does not  produce the horrific effects of chemotherapy. How many people will  die while this closely guarded secret is kept, so as not to  jeopardize the beneficial multimillionaires large  corporations?  As you know, the  lemon tree is known for its varieties of lemons and  limes.  You can eat the fruit in different  ways: you can eat the pulp, juice press, prepare drinks,  sorbets, pastries, etc... It is credited with many virtues, but the most interesting is the effect it produces on cysts  and tumors.  This plant is a proven remedy against  cancers of all types. Some say it is very useful in all  variants of cancer. It is considered also as an anti microbial spectrum against bacterial infections and fungi, effective against internal parasites and worms, it regulates blood  pressure which is too high and an antidepressant, combats  stress and nervous  disorders.  The source of this information is  fascinating: it comes from one of the largest drug  manufacturers in the world, says that after more than 20  laboratory tests since 1970, the extracts revealed that It  destroys the malignant cells in 12 cancers, including colon,  breast, prostate, lung and  pancreas... The compounds of this tree showed  10,000 times better than the product Adriamycin, a drug  normally used chemotherapeutic in the world, slowing the  growth of cancer cells.   And what is even more astonishing: this type of therapy with lemon extract only  destroys malignant cancer cells and it does not affect healthy  cells. So, give those lemons a good wash,  freeze them and grate them. Your whole body will love you for  it!!!!!

Sugar Free Cookies

When you have a sweet tooth and want to stay on track, here's a nice treat.  Sugar is NOT an added ingredient.  They didn't have a name.....so I guess I will name them.

Sugar Free Cookies
3 mashed bananas (ripe)
1/3 cup apple sauce
2 cups oats
1/4 cup almond milk
1/2 cup raisins (optional)
1 tsp vanilla
1 tsp cinnamon

Drop by spoonsful onto sprayed cookie sheet.  Bake at 350 for 15-20 minutes

For more healthy recipes, tips, motivation and fun, join us herehttp://www.facebook.com/groups/skinnynow/

Anti-Inflammatory Foods

My friend LaRae Wilson, sent me this list....need to work on this with Steve....

Top Anti-Inflammatory Foods       

1. Sea Vegetables – They are easily digestible and provide an incredibly rich cocktail of minerals. Interestingly, according to ancient Chinese texts, “there is no swelling that is no relieved by seaweed.” Kelp such as kombu contains fucoidan, a type of complex carbohydrate that is anti-inflammatory, anti-tumor and anti-oxidative. Also try wakame, arame, nori, dulse and limu moui. . Sea vegetables contain about 10 times the calcium of cow’s milk and several times more iron than red meat.

2. Turmeric - This Asian spice commonly found in pre-mixed curry powder contains a powerful, non-toxic compound called curcumin. Ginger is a cousin of turmeric that has long been known for anti-inflammatory benefits.

3. Wild-Caught Salmon - Salmon is an excellent source of EPA and DHA, two potent omega-3 fatty acids that douse inflammation, so include some oily fish such as wild Alaskan salmon in your diet twice a week. You can also get omega-3 fatty acids from high quality fish oil supplements or anchovies, mackerel and sardines.

Flaxseed and walnuts supply omega-3 fats called ALA which can be converted into EPA and DHA in the body, but the conversion rate is low, so they may not be reliable sources of EPA and DHA.

4. Green Tea - The flavonoids in green tea are potent natural anti-inflammatory compounds. And what could be more cleansing for the body than clean water?

5. Papaya - Papaya contains papain, a protein-digesting enzyme. Together with other nutrients such as vitamin C and E, papain helps to reduce inflammation, and improves digestion and healing from burns. Pineapple contains bromelaine, an enzyme that aids in the healing of indigestion, sports injury, trauma and other kinds of swelling.

6. Blueberry - An antioxidant powerhouse, blueberries are high in phytonutrients giving anti-inflammatory protection against many diseases such as cancer and dementia. Also include blackberries, cranberries, strawberries and raspberries. Start feasting on one type of berries each week.

7. Extra Virgin Olive Oil - Its rich supply of polyphenols protects the heart and blood vessels from inflammation. The monounsaturated fats in olive oil are also turned into anti-inflammatory agents by the body that can lower occurrences of asthma and rheumatoid arthritis. Avocado oil is similar to olive oil, containing high heart-beneficial monounsaturated fats.

8. Broccoli - Broccoli contains anti-inflammatory and anti-cancer phytonutrients that help the body to get rid of potentially carcinogenic compounds. Cauliflower also contains similar goodness.

9. Sweet Potato - Sweet potato is a good source of complex carbohydrates, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber that work to as antioxidants that help to heal inflammation in the body.

Spinach and other dark green leafy vegetables are a rich source of anti-inflammatory and anti-oxidative flavonoids and carotenoids – like: Vitamin A, B2, B6, C, E, K, calcium, folate, iron, magnesium, manganese, potassium and tryptophan.

10. Legumes - Try to eat at least 1 serving (1/2 cup) of legumes every single day. Not only do legumes have a superb nutritional profile, they are exceptionally rich in fiber (just ½ cup provides an average of 7 grams of fiber!) Legumes are also an extremely “clean” source of vegan protein in addition to being a surprisingly good source of anti-aging antioxidants.

11. Chia - These itty bitty teeny tiny seeds are powerhouses of nutrient-dense energy and the ultimate eat clean diet food. They deliver a hefty dose of fiber and anti-inflammatory omega-3 essential fats. They are also surprisingly rich in calcium, B-vitamins, easily digestible protein and antioxidants.

12. Ground Flaxseed – These seeds yield a hefty dose of omega-3 essential fats when ground and are better than flax oil because 1) they are fiber-rich 2) they can be cooked at low heat temperatures (add them to muffins, breads, whole wheat pizza crust, etc.) and 3) they are nature’s richest source of lignans, potent phytonutrients that fight free radical damage and offer protection from hormone-sensitive cancers. Mix ground flaxseeds into batters and sprinkle them on hot whole grain cereals, add them to smoothies, mix them into meatballs, etc.

Top Inflammatory Foods

1. Partially Hydrogenated Vegetable Oil (or trans-fats) - ALWAYS avoid partially hydrogenated vegetable oil. This commercial oil contains trans-fatty acids that lower the ‘good’ cholesterol and raise the ‘bad’ ones — a shortcut to contracting cardiovascular disease.

2. Sugar - The widespread use of sugar rivals that of any spice and has led to a host of illnesses linked to this additive condiment. A diet high in sugar is decidedly inflammation-promoting and should be controlled.

3. Seaweed snack - Go easy on seaweed snacks as they can be heavily salted and coated with a thick layer of vegetable oil. Check the ingredients list before buying.

 4. Polyunsaturated vegetable oils - Like those from safflower, soybean, corn and sunflower have been found to be unstable and easily damaged by oxygen, so they should be consumed in limited amounts. High consumption of omega-6 fatty acids, present in higher amount in polyunsaturated oil, has also been linked to inflammatory response in the body, leading to heart disease and cancer. While omega-6 is important to health, the key is to balance your omega-6 and omega-3 intake so that you don’t end up becoming a factory for pro-inflammatory compounds.

5. Deep-fried vegetables - Avoid deep-fried mushrooms and vegetables. which not only soak up lots of cancer-causing compounds from the overheated oil, but their healing powers will also be greatly diminished.

6. Preservative-laden dried fruits - Dried fruits can contain high levels of chemicals such as sulphur dioxide, a preservative which has been linked to increased respiratory disease. Eat fresh fruits whenever possible, but if you eat the dried form, make sure it’s preservative-free.

7. Nightshades Vegetables like tomatoes, potatoes, eggplants contain high alkaloid - a substance that may affect the joints, nerve-muscle function and digestion in some individuals. If you are suffering from any of these problems, you may want to try cutting down on the consumption of nightshades vegetables.

8. Processed Potatoes - Although potato is a good source of vitamin C and other minerals, potato chips and french fries aren’t. Commercially processed potatoes are usually prepared in overheated polyunsaturated or hydrogenated oils, and are loaded with high amounts of sugar and salt, increasing the risk of heart disease, cancer and diabetes for anyone who munches on them.

                                                                                                                                                         

10. Processed cow’s milk - Many people cannot digest milk properly, causing distress to the digestive tract. Some people are also sensitive to pasteurized milk and/or the antibiotics and growth hormone residues in processed milks as well as. If you are sensitive to cow’s milk, it can contribute to long-term inflammation, so consider a plant-based milk product.

Sources: WholeandHealthyChange.com, TheConsciousLife.com, CleanCuisine.com

KaRLa's FaVoRiTe ReCiPeS of 2012.....

Zucchini Stroganoff  - From my sister, Janet -  I call this Homemade Hamburger Helper and my Grandkids love it and NO they do not know they are eating zucchini!!

Zucchini Stroganoff    AKA: Homemade Hamburger Helper

In large fry pan, brown: 1 lb. hamburger & 1 diced onion (salt & pepper to taste)

Mix together: 1 can cream of chicken soup and 1 can milk

Pour soup mixture over the meat mixture.  Stir in 2 c. uncooked egg noodles & 2 c. of grated zucchini.

Simmer 10 minutes.  Stir.  Simmer 10 more minutes.  Stir in 2 T. fresh chopped basil and 4 oz. cream cheese.  Remove from heat and serve.  ( you may omit the cream cheese, that is my addition, it is yummy either way)

Salted Caramel Cheesecake - I made this recipe up myself using my 7 minute caramel recipe..... my family loves it!!  

Salted Caramel Cheesecake 

1/2 c. butter, divided in half
1/2 c. sugar
1/2 c. brown sugar
1/2 c. Karo Light Corn Syrup
14 oz. Sweetened Condensed Milk, divided
1 1/2 c. Club Cracker crumbs (or graham crackers)
16 oz. Cream Cheese
3 eggs
1 t. vanilla
1/2 c. sour cream

Stir together in a 2 qt. glass measuring cup: 1/4 c. butter, sugar, brown sugar, Karo and 1/2 c. sweetened condensed milk. Microwave on high for 7 minutes, stirring twice.

Mix together the cracker crumbs and 1/4 c. melted butter and pat into bottom of a 10 inch springform pan.

Remove caramel mixture from microwave and stir in the remainder of the sweetened condensed milk. Pour 2/3 c. of this mixture into another bowl and save for topping. Place the rest of the caramel mixture in mixer bowl.

Add cream cheese to the mixer bowl and beat on high for 1 minute.

Add eggs, vanilla and sour cream and beat on high for 1 minute.

Wrap outside of springform pan with 2 layers of aluminum foil. Pour caramel mixture over the crust in springform pan. Place springform pan in a larger pan filled with 1/2 inch of water and then place in a 325 degree oven and bake for 50 to 60 minutes, until center is set.

Remove from oven and remove springform pan from water. Remove the foil and cool cheesecake on a wire rack.

Remove springform pan and place in refrigerator until serving time (chill overnight for best flavor).  At serving time, microwave the reserved caramel mixture for 20 seconds and then pour over the top of the cheesecake. Sprinkle with course Kosher Salt, if desired and serve.

Sugar Cookie Sheet Cake - A remake of a recipe I found online....it reminds us of, one of our favorite things....Belle Cookies!!   This cake tastes remarkably similar.....but it certainly won't replace Belle Cookies made by Aunt Belle.  

Sugar Cookie Sheet Cake
Cake 
1 1/2 c. sugar
1 c. butter, softened
8 oz. cream cheese, softened
1 egg
1/2 t. almond extract
1 t. vanilla
2 1/2 c. flour
1/2 t. baking soda
1 t. baking powder
Frosting
1/3 c. butter, softened
4 oz cream cheese, softened
3 1/2 to 4 c. powdered sugar
2 T. milk
1 t. vanilla
1/2 t. salt
food coloring, sprinkles or whatever 
Cream together the butter, cream cheese, sugar, and egg until nice and frothy. Beat about 4 minutes.
Add the vanilla and almond extract and beat for 1 minute more.
Combine the flour, baking powder and baking soda and stir well and add to the creamed mixture.  Beat 2 minutes.  Spread the dough into a lightly sprayed cookie sheet pan.  Bake at 350 degrees for 15 to 18 minutes. Cool.  
Make frosting by combining all ingredients in mixer bowl.  Beat well.  
Spread frosting over cookie bars, decorate if you wish, cut and serve.