High Protein with NO Powder? You Got It!

One of the best arguments I have ever heard for a whole-foods diet is the Gorilla theory. Gorillas are the strongest mammals pound-for-pound on earth, and yet, they eat a completely vegan diet! Next time someone gives you a hard time about your diet, or questions the validity of (many) athletes who choose a plant-based diet, just throw that fact their way!

High Protein, No Powder:  Protein Bars and Smoothies Made with Real Food

While Tiffany Terczak’s new book, High Protein, No Powder, isn’t exclusively a plant-based recipe book, it is a really eye-opening read to see just how much protein can be packed into whole foods-based smoothies and protein bars! Tiffany’s recipes are not only based with accessible, affordable ingredients, but they are chock full of nutrients- in stark contrast with traditional protein powder-based shakes or ‘proprietary blend’ bars, which are full of chemicals and unpronounceable ingredients!

While I haven’t spent too much time making homemade protein bars (though I do every once in a while) I am definitely no stranger to the world of smoothies- my normal diet consists of a fresh juice-based smoothie each morning for breakfast. However delicious they usually are, Tiffany’s inventive recipes have me SO excited to get back into the groove of smoothie making- with a much higher nutrient density, thanks to these powerhouse recipes!

My favorite idea from the book is to add cottage cheese to a smoothie. I just discovered that I like cottage cheese since I’ve been pregnant- and the ‘cheesecake’ smoothie recipes, featuring this protein powerhouse, sound divine. Another super inventive way to sneak protein into your smoothie is by adding beans. Yes, beans! They add a creamy consistency and don’t augment the delicious flavor, either.

The best part about High Protein, No Powder is that the book explains not just the ‘what’ of real food protein, but the why. Tiffany breaks down the health risks of popular protein sources, ingredients lists of bars and powders alike, and shows you exactly why it’s better to source your protein from real food. The book is filled with many charts that detail the protein content of different foods, as well as photos of each recipe!

If you’re in a rut with commercial protein bars and powders, or you’re looking for inspiration to add more protein to your diet, this is definitely a great book to get you started. The recipes are easily adaptable for dairy-free and vegan diets (each smoothie includes a vegan recipe version) so don’t be scared off by my love for cottage cheese!

If you purchase the book this week, there are amazing discounts and special additions available to you! I have to recommend the ‘whole pie’ package, which includes the book PDF, Kindle files, printables, an additional recipe book about homemade ingredients, and a year’s subscription to all new recipes as well- all this for just $10 through January 14th! You can also get the PDF only for just $5– so worth it for the 150 pages of nutritious goodness you’ll get from this book. Enjoy!

Blend- It- Yourself Pregnancy Tea

Blend- It- Yourself Pregnancy Tea, with recipes for anxiety and heartburn! via Feed Me, Mama!

One of the very first sects of alternative medicine that I adopted into my own life was studying herbs and medicinal teas. Soon after I got married, I became fascinated with the properties of herbs- the way that chamomile tea could put me to sleep, but peppermint could wake me up, but both could help a headache? Who wouldn’t be fascinated by that? It wasn’t long before I started buying loose herbs and blending my own teas- a blend for sleep, a blend for immunity, a blend for PMS. My friends would come to me when they weren’t feeling well and have me blend something specific for their ailments. I loved the empowerment that came with understanding herbs and how they could help me!

When I first became pregnant, I could barely choke down a hot meal, let alone any kind of hot tea- so, supporting my pregnancy with this kind of alternative medicine was out the window (I went to acupuncture instead…but more on that another time). However, once I finally waded out of the nausea into the second trimester, I began drinking a few cups of Traditional Medicinals Pregnancy Herbal Tea each day, and supplementing that with specific blends from Earth Mama Angel Baby for heartburn and anxiety. Well, it wasn’t long before I started doing the math, and realized that it would be much cheaper for me to blend the teas myself- so I ordered some herbs from the Bulk Herb Store and got to work!

This is what’s in my daily pregnancy tea. The active ingredients are identical to that of the Traditional Medicinals tea!

Blend- It- Yourself Pregnancy Tea, with recipes for anxiety and heartburn! via Feed Me, Mama!

Peppermint
Red Raspberry Leaf
Alfalfa
Nettle

I mix equal parts of each herb in my french press and steep for at least ten minutes. Pour and drink!

When I am feeling anxious, I add in a half part each of Lavender and Chamomile.

When I have heartburn, I cut the peppermint in half and add some fresh grated ginger, or fresh squeezed lemon juice to the cup!

See? Mixing your own herbal tea can be that simple. I ordered half a pound of each herb, organic, from the Bulk Herb Store, and it will last me through the end of the pregnancy, and probably well beyond. The best part? I just ran across a great post from Modern Alternative Mama using these same herbs to make a hormone-balancing post-birth tea!

Do you have a tea blend that you swear by? Or a favorite that you buy without fail, that you’d like to learn to make? Tell me! Let’s try it!

Great selection of bulk herbs, books, and remedies. Articles, Research Aids and much more.
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, use Promotion Code FEEDMEMAMA1 TODAY!

, use Promotion Code FEEDMEMAMA1 TODAY!

, use Promotion Code FEEDMEMAMA1 TODAY!

The Cold Buster

coldbuster

It’s no secret that I had the worst cold known to mankind over the past few weeks. I whined about it on every social media outlet available, and nobody saw me for almost a week because when I left the house I felt like I was going to die (ask my husband about the 2 meltdowns I had at the grocery store when I tried to go out).

Because I’m pregnant and stubborn, I flatly refused to take any over the counter medications. While I did eventually have to go to the doctor (frown face) and get on antibiotics for bronchitis (double frown face), this drink did a great job of loosening my congestion and clearing my sinuses. I concocted this magical drink with all the antiviral gusto I could manage, so it’s not for the faint of heart!

You’ll need:

3/4 in chunk of ginger, peeled and cut into slivers (helps stimulate circulation and ease congestion)

1-2 cloves of garlic, peeled and smashed with the side of a knife (strong antibacterial and antiviral)

Juice and pulp of 1/2 a lemon (cuts through mucus, boosts vitamin C, soothes the throat)

1-2 T raw honey (antibacterial and antiviral, soothes the throat)

As much cayenne pepper as you can stand! (breaks up mucus and stimulates circulation)

Steep the ginger, garlic, and lemon juice/pulp in freshly boiled water for about 10 minutes, until cooled to drinking temperature. If desired, fish out ginger and garlic pieces (I leave them in to keep getting medicinal benefits). Stir in raw honey and cayenne pepper. Drink up!

I drank this every 2 hours or so and it definitely helped!

This post is part of Tasty Traditions, Natural Living Monday, and Natural Living Link-up!

Fermented Salsa (Fermentation is the New Black)

Fermented Salsa: What? How? Why?Fermentation is the new black in the health food world. I’m just as guilty as anyone else- if you tell me something is fermented, or could possibly be fermented, I’m automatically giving it more credit as a health food and I’m gonna try to make it myself. Kombucha, kefir, you name it- let me have it!

So, why do we like fermented stuff so much? It’s amazingly good for you! Fermented foods and beverages contain large amounts of enzymes, antioxidants, and friendly bacterias that colonize the gut and promote healthy digestion. These beneficial bacteria also help to balance out any type of bad bacteria that may be colonizing the gut, as well. My midwife actually recommended that I consume fermented foods daily, not only to aid with digestion, but to prevent pregnancy-related infections, such as Group B Strep.

When I ran across a few fermented salsa recipes on Pinterest, I knew that this was a concept I couldn’t pass up. My countertops have been brimming with late summer tomatoes, hot peppers, and a stash of local onions and garlic for the winter- I had all the ingredients already! So one afternoon, I set to work making homemade salsa to ferment.

WHAT YOU’LL NEED:

3-4 organic tomatoes
3-4 organic peppers (mild or hot, based on your taste)
1 organic onion
2-3 cloves organic garlic
Juice of 2 citruses (lime, lemon, or one of each)
2 tablespoons of sea salt
*Optional: cilantro, cumin, cayenne pepper powder, to taste

Chop all ingredients to desired texture and mix together. If desired, pulse in a food processor or blender to a smoother consistency. Store in a glass jar, leaving some room at the top, and leave on the kitchen counter for 2-4 days to allow fermentation to take place. You may even be able to see it- mine looked a little bit fizzy! Then, store in the fridge until it’s gone. It won’t take long 🙂

This salsa operates on the most basic type of fermentation: lactic acid. The salt simply transforms the ingredients into probiotic goodness! I honestly could barely taste the difference between this salsa and my regular homemade salsa. Maybe a little bit more tangy, a little bit fizzy or vinegar-y, but nothing too crazy. I left mine for 3 days, so maybe if I’d left it longer, it would’ve been stronger.

Have you ever fermented anything at home? Kraut, Kimchi, Pickles, Kombucha, Yogurt? Have any idea for something you could ferment? Share it with us!

thehomesteadinghippy.com

Easy Detoxifying and Healing Morning Elixir

Detoxifying and Healing Morning ElixirOne of the things that I miss the most while being pregnant is the opportunity to go through regular periods of cleansing and detoxing. I love doing cleanses- they make my body feel more efficient, lighten the load on the digestive system, clear the brain, and give me lots of energy. Full detoxing isn’t recommended during pregnancy because of how the body can react to toxins being pulled into the bloodstream (and therefore possibly reaching the baby), so lighter, more ‘everyday’ detox measures have to be put into place to maintain health and stop the accumulations of toxins and waste!

One of the easiest ways to keep your body clean is to make yourself a light, detoxifying morning drink. There are many, many variations of this (see my friend Kaitlin’s over at Eat Klean), but this is my favorite, as it has very intentionally selected ingredients to treat a variety of health issues and aid in detoxing. It’s definitely an acquired taste, but I look forward to it at this point, and I know it’s doing my body a world of good!

YOU’LL NEED:

Fresh juice of 1 organic lemon
1-2 tablespoons Raw Apple Cider Vinegar
1-2 tablespoons raw honey
Dash of cayenne pepper

Put all ingredients in the bottom of your favorite mug, top with freshly boiled water that has been cooled to room temperature. Stir until all ingredients are combined and enjoy!

WHAT YOU’RE GETTING:

Lemon Juice– Full of vitamin C (which is especially important in the winter months), lemon juice boosts the immune system. In addition, lemon alkalizes the body, which is proven to inhibit cancer growth! Warm lemon juice also acts as a mild diuretic that will stimulate digestion. Citrus in general is touted for it’s ability to awaken the body and give energy, making it a great addition to this morning beverage!

Raw Apple Cider Vinegar– A miracle worker, apple cider vinegar is good for anything from preventing heartburn (huge for me during pregnancy!) to treating fungal skin infections. Taken internally in this morning beverage, it helps recolonize the gut with good probiotics (hence the RAW acv being best), and helps fight bacterial infections and improves dental health due to it’s antibiotic properties. It also acts as an expectorant, which comes in handy if you’re suffering from any type of congestion or cough. *note: the photo shows Trader Joe’s brand ACV.  This is a pasteurized brand, all I had in the house at the time! My favorite raw brand is Bragg’s 🙂

Raw Honey– Raw honey is full of beneficial enzymes and antioxidants that aid in cleansing and has very strong antibacterial and antiviral properties, which keep any threatening sicknesses at bay and will shorten the duration of anything you’re dealing with currently. Raw honey is also full of vitamins and nutrients that support the body in the cleansing process. The healing benefits of raw honey are such that many people will apply raw honey to open wounds to speed the healing process and protect against infection.

Cayenne Pepper– Yes, this gives the drink quite a kick! Besides waking you up in the morning, cayenne helps to clear congestion and stimulate circulation, while boosting the metabolism. Because it elevates circulation, this causes us to sweat (even a little bit!) which is a major source of detoxification. Cayenne can help prevent blood clots, prevent migraines, and is even speculated to have anti-allergenic properties. Like apple cider vinegar, cayenne acts as an expectorant, breaking up mucus and relieving symptoms of many common illnesses.

As you can see, this drink is a nutritional powerhouse! Yes, the taste takes some getting used to, but the health benefits are borderline magical and your body will thank you for a long, long time. Try it and see!

This post was shared with Wildcrafting Wednesday!

Links used in this post are affiliate links. I do earn a very small percentage when you purchase through these links, which allows me to continue doing what I love: writing!

Body & Brain Boost Pumpkin Oatmeal

Body & Brain Boosting Pumpkin Oatmeal

HELLO FALL! I can’t quite rock the leggings look anymore (at least not gracefully) but I’m fully embracing my boots and autumn-flavored things. There’s a pint of Hoffmans’ pumpkin ice cream in my freezer, Baugher’s apple butter on my counter, and pumpkin puree in my fridge. It’s like something biological happens when the cold weather hits, making us all crave these things.

Here’s the crazy thing- something biological DOES happen! Our bodies are designed to need more beta carotene, vitamin C, and warming food in the fall and winter, when the weather is colder and our immune systems can become repressed. It’s no coincidence that things like pumpkin and citrus come into season, bursting with their essential vitamins that are perfect for this season!

This quick morning dish, full of flavor and supplemental goodness, boosts brain function, digestion, good fats, fiber, vitamin C, and beta carotene levels. This is a bowl of super foods!

You’ll need:

1/2 cup of oats cooked in 3/4 cup of water
1/2 cup of pumpkin puree
1 Tablespoon each: flaxseed, chia seed, wheat germ, pumpkin seed
Cinnamon (or pumpkin pie spice) to taste
Raw Honey (or regular is fine) and sea salt, to taste

Cook oats in the water- the oatmeal won’t be soupy, but you’ll add pumpkin to it which will thin it out a bit! After the oats are cooked, swirl in the pumpkin, flax, chia, wheat germ, and pumpkin seeds. Spice, salt, and honey to taste- you may like yours sweeter, while I prefer mine a little salty, to balance the rich flavor of the pumpkin.

Here’s all the amazing health benefits you’re enjoying! Do your body some good this fall 🙂

PUMPKIN– An underestimated superfood, this autumn gem is full of fiber, vitamin C, and beta carotene. It also works wonders on digestion- it eases upset tummies like a charm! You can even bake dog treats with pumpkin to help pups that might be having digestive issues.

CINNAMON– Helps to balance blood sugar, high in antioxidants, aids in detoxification and boosts the metabolism.

OATS– Oats are an amazing source of fiber and protein, and work to balance the blood sugar throughout the day. Incorporating oats into the diet can reduce cardiovascular disease risks, lower cholesterol, and lower type-2 diabetes risk.

FLAXSEED– Famed for being a great source of omega-3 fatty acids (that even stays intact through baking!), flaxseeds are also great for digestion. They are also a surprising antioxidant source- containing more polyphenol antioxidants than even blueberries.

CHIA SEED– The wonder seed! Who knew that such a nutritional powerhouse was growing silly spiky heads when we were younger. Chia seeds are intensely good for hydration- they absorb 2x their weight in fluids, which helps slowly release into our systems when we need it most! For more on Chia seeds, check out this previous post on health benefits and ideas to incorporate into your diet!

WHEAT GERM– Again, very high in omega-3 fatty acids, this is a famed ‘brain builder’ supplement. It’s packed with B-vitamins, which make it ideal for pregnant women and those who don’t eat much animal proteins. It’s also high in fiber, which aids in digestion and detoxification. Minerals found in wheat germ include iron, zinc, selenium, manganese, magnesium, and calcium.

PUMPKIN SEED– Also called pepitas, these babies are high in iron, zinc, manganese, magnesium, and Vitamin E. This is a great food for pregnant women to incorporate into their diets. Raw or activated is best, but toasted brings out a great flavor as well!

RAW HONEY– Chock full of B vitamins, vitamin C, antioxidants, beneficial enzymes, pre and probiotics, honey is also highly regarded for it’s antibacterial and anti fungal properties. Great for incorporating ingot he diet if you feel a cold coming on, or applying topically to a cut, scrape, or burn to prevent infection and speed healing.

Brand Removal: Cheese Crackers

Last night, I took the plunge into promoting my writing- so for everyone who “liked” the Feed Me, Mama Facebook Page or followed the Twitter account, thank you! I am so excited to be on this journey with all of you, and I can’t wait to see what conversations and community develop!

cheesecrackers

A few weeks ago, a streak of motivation hit me and I decided to take on a new household endeavor: learning how to homemake as many of the things in my home as I can! Food, cleaning supplies, beauty and hygiene items, clothing, you name it- I want to know how to make it. I’ve been overcome with this vision of a kitchen filled with glass jars of whole foods and homemade things, bottles with small labels on them, and no advertisements or brand tags to be found. How peaceful, right? Crazy? Maybe…

While I understand how daunting this task is, I am trying to approach it with grace and just learn what I can, as I can. Some things have turned out great- like this recipe- others, like homemade almond butter, really just didn’t work out, and that’s okay. I am confident that this new ‘mission’ is a move of good stewardship and learning how to care for my home and my family in the most responsible way that I can.

Today, I want to share my very first “brand removal” project: cheese crackers! I think we all know what I’m referring to here 🙂 Pregnancy and snacking go hand in hand, and a little something crunchy and cheesy and salty is just what I’m loving these days.

These crackers turned out amazingly well- the taste was so good, and I know exactly what’s in them! The best part that I found (unlike the original cheese cracker) is that they aren’t addictive or habit forming- meaning, I could have three or four, and that would fulfill my craving. I didn’t feel the need to eat the entire batch in one sitting and mindlessly snack- I think it’s because the quality of the ingredients is so high!

I used this recipe from Girl vs. Dough, and they were phenomenal! Next time, I’m going to work on rolling the dough as thin as possible to make them more crispy 🙂

PIN THIS RECIPE!

Easy and Healthy Slow-Cooker Bean Soup

One of my favorite things about life at home is a ritual that Matt and I have dubbed “Sunday Soup”.  Each Sunday afternoon, after church, I make a large quantity of some type of soup, and we eat it for lunch or dinners for the rest of the week.  I try to just use whatever I have in the house already and buy as little ingredients as possible, but also make it something tasty and healthy.  This week’s concoction was cheap, easy, and delicious, so I thought I would share with you!

Ingredients:

1 Bag Multi-Bean soup mix (I used Trader Joe’s 16 Bean and Barley)

2 containers organic vegetable broth, or homemade if you have it

1 medium sweet onion, diced

3 large carrots, sliced into ¼” circles

3 stalks celery, sliced

4-5 cloves garlic, left whole but smashed with the side of a knife

3 bay leaves (remove before serving)

1T EACH Oregano and Thyme

Salt and pepper to taste

Here comes the hard part- put everything in your slow cooker, turn it on low, and enjoy your soup 8 hours later.  I didn’t even presoak the beans- but you can if you’d like. Whew.  I love when my kitchen does the work for me!

This soup is great because it contains so many good things- protein and fiber from the beans, Vitamin C and beta carotene from the carrots, an immunity boost from the onions and garlic, and a plethora of vitamins and minerals from the vegetable broth.  The soup is also very versatile- you can add in your favorite ingredients to enhance the flavors.

Here’s some ideas:

Sub beef broth for the veggie broth

Add a can of diced tomatoes, or tomato paste

Stir in a few cups of fresh spinach

Add in ½ cup of white wine (I did this and it added great depth of flavor)

Sprinkle with crushed red pepper for heat

Add some ground beef, tomatoes, and pasta for a quick pasta fagioli

Add chunks of your favorite cheese- smoked gouda or parmesan would work nicely

Add leftover turkey or chicken

Add or sub different vegetables- zucchini, potatoes, etc

Stir in a few tablespoons of basil pesto before serving

The possibilities are limitless!  If you try something new, let me know how you like it!

Also- Sunday Soup is a great way to have something healthy on hand for the week when you don’t feel like prepping something for yourself or are short on time.  I encourage you to try it, or something like it, and see how much easier making healthy decisions can be when you’ve already got healthy meals ready!

For a great resource on meal prepping and healthy eating, check out the website www.teamtewson.com 🙂

The ‘Bunny Spice’ Smoothie

Are you in the full-on winter blues yet? I am. One of the really cool things I’ve learned about creation and food is how the Lord really has equipped us to take care of ourselves by eating seasonal foods. It’s no coincidence that things like citrus, pumpkins, and carrots all come into season in late fall, and are full of the Vitamin C and Beta Carotene we need to support our immune systems through the winter!

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This smoothie is one that I adapted from a great book, Raw Food Real World- though they use fresh almond milk instead of yogurt. Either way, it’s a great one for the fall and winter, when we should be consuming as many ‘orange’ foods as possible- boosting our immune systems and restoring the vitamins that we often lose without the abundance of fresh produce that summer provides. Play around with this recipe until you find what suits your tastes- some people prefer to highlight the sweetness of the carrot, others the spice of the ginger. Make it yours!

1 cup fresh carrot juice (or from a health food brand, like Knudsen’s)

Fresh juice from a 1-inch ginger knob, or 2 teaspoons powdered ginger

1 banana

2 teaspoons pumpkin pie spice or a blend of cinnamon and nutmeg

1 6-oz container vanilla yogurt

OPTIONAL: ice

Combine everything in a blender and serve! Some people prefer this one thickened up with some ice- I can take it or leave it. I like to sprinkle some pumpkin pie spice on top as a finishing touch. Using fresh juices in this one really makes a difference, so pull out that juicer if you have it- but store-bought juices are a fine substitution as well. Enjoy, little bunnies!

Quick and Easy Lunch: Cran-Lentil Salad

Happy Monday, my friends!  Are you staying warm? Christmas is coming so soon- just two more weeks!

Believe it or not, I actually adapted this week’s lunch recipe from one that I found in a Panera Bread email a few years back!  I simplified it a lot, and I love to make it the night before for work, or even as a quick supper.  It’s very high in protein and fiber, and the pepitas add great boosts of iron and zinc! Lentils and dried cranberries are great pantry staples that make this recipe full of flavor and easy on the budget.

 1 cup cooked green lentils (or whatever variety you prefer)

¼ cup dried cranberries (Craisins are perfect)

¼ cup either black peppered  or regular feta cheese, or blue cheese if you’re really bold

¼ pepitas (dried pumpkin seeds) or slivered almonds

Salt and pepper to taste (especially if using plain feta)

OPTIONAL: 1 T olive oil, citrus-based salad dressing, or 1 T orange juice: makes the salad more moist, adds a pop of flavor, and reconstitutes the cranberries a bit

This is easy- combine everything together!  I think this is another salad that is better the next day, after the flavors have time to really meld together.  I prefer it cold, or at least room temperature. Make it the night before and keep it in the fridge for the perfect lunch!