Fall weather brings out the cook in me along with some scrumptious ingredients for one pot meals. I love to play around with the different combinations of herbs, spices, vegetables and legumes to create new dishes. Between my little backyard garden and my CSA (community supported agriculture) there is quite a variety of fresh produce at this time of the year.

http://www.care2.com/greenliving/preserving-the-color-of-fall-foliage.html

This week I was reacquainted with an old favorite herb, sorrel. A member of the oxalis family, sorrel is used widely in European dishes. I was first introduced to sorrel when working with two wonderful herbalists in Branford Connecticut. I’ve mentioned these women in a previous blog post and it occurs to me each time I am reminded of them how much they positively impacted my life. One of my jobs was to run the day to day operations of their herb gardens and shop. I loved getting paid to be in the cutting and formal herb gardens. Sorrel was a favorite herb of mine at the time and so I learned how to prepare it. Since then I have learned more about it’s health benefits and potential risks for certain people.

Sorrel is a good source of iron, potassium, vitamin A and C. Health benefits of sorrel include aiding good eyesight, strengthen the immune system, stimulate the liver, aid digestion and it can increase circulation and energy level. However, due to it’s oxalic acid content people with kidney stones, gallstones or with rheumatic conditions should use it moderately if at all.

I made a lovely sorrel soup this weekend. It is a very simple recipe for such a yummy soup that can be served either warm or cold. While sorrel is considered a spring herb it can also be added into fall recipes as can other leafy greens. Sorrel is one of the first leafy greens to appear in gardens in the spring and it’s tart flavor reawakens our winter palate. In the fall sorrel is equally delicious when started late in the growing season. If it is an older plant it will contain higher levels of oxalic acid which not only effects the taste but is less beneficial in terms of health benefits. Make sure late season sorrel is from a late season crop. Here’s all the ingredients you need…so simple

I adjusted this recipe from Mother Earth News http://www.motherearthnews.com/real-food/sorrel-soup-recipe-zmrz1301zmat.aspx#axzz3FHXPZbNK, I swapped out butter for Earth Balance.

Sautee onions

Cut sorrel into ribbons and chop potato into small chunks

Add sorrel and potatoes to onions

Blend together and top with plain Greek yogurt

I served this hot as a first course with ginger glazed salmon and wild rice to follow. I was lucky to have fresh tender sorrel greens available through my CSA, but you can keep this recipe tucked away for spring if you’d like when the new tender growth is readily available.

Happy cooking and eating!

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Herb Woman

Roots and herbs she gathers, morning, night and noon, by raising dog star underneath the moon.

In her fragrant kitchen while the lost world sleeps, Gentle midnight priestess, she mixes and steeps.

Shakes the leafy brethren, sorts and scraps with skill, on her vibrant fingers wood and field and hill-

Poppy leaves and wormwood, Peony petals split, dreamy hop flowers added for a headache quilt.

Hands only made for healing, nostrils made for smell, forehead wide and yearning, eyes fixed in a spell.

With the loose prescriptions floating through her head, Such are prayers she mutters ere she goes to bed.

By Eleanor C. Koenig

Kira the Wonder Dog’s Greatest Adventure

September 20, 2014 by leeyinger

On September 8th, Kira the Wonder Dog left this planet for her greatest adventure ever leaving a large hole in my heart. I trust that with time (and apparently a lot of cooking) my heart will mend. Kira brought a smile to so many over the years with her ridiculous antics, sweet smile and her loving loyalty. Her pal Poohger continues to look around the house and yard for her. and when we take our familiar walks through the neighborhood Poohgar stops at all the Kira spots looking around as if she expects her to jump out from the bushes. I must admit I haven’t quite adjusted to the routine of our lives without her. And so this blog post is in honor of our dear friend Kira who brought us all great joy and who is running those grand figure 8s in puppy heaven now.

As the crisp fall air, perfectly blue sky and shorter days become the daily experience I have been gathering the foods I planted this summer to store so the fresh tastes of summer are available during the winter months. This week I have made pesto and pickles…guess it has been a “P” week. There is nothing quite as nice as making a pesto dish in January to remind us that spring will come again before long. In fact I’m not waiting until January to eat some pesto. I found these delightful recipes in Eating Well Magazine and I’ll be making the arugula pesto tonight. http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_pesto_recipes

I also put up about 16 pints of dill pickles, some the refrigerator variety and some the old fashioned canned variety. I like the uncooked version because the healthy bacteria don’t get cooked out of the pickles when you refrigerate them. This weekend I will be putting up several pints of red and green cabbage sauerkraut also without cooking out the healthful bacteria. This is an easy to follow recipe for homemade sauerkraut that I found to be very good: http://www.freshpreserving.com/recipes/homemade-sauerkraut. There are many health benefits to eating traditional fermented foods which I have shared in previous blog posts. If you would like more information check out Dr. David Williams http://www.drdavidwilliams.com/traditional-fermented-foods-benefits/ and Dr Oz http://blog.doctoroz.com/oz-experts/fermented-foods-for-powerful-immunity. Starting with sauerkraut is easy but there are many wonderful quick pickle recipes out there as well. I’m adding a broccoli stem quick pickle I make and eat weekly:

Broccoli Stem Pickles

2 cups broccoli stems

2 tsps rice vinegar

2 cloves garlic minced

½ tsp fresh grated ginger

½ tsp coriander seeds crushed

½ tsp cumin seeds crushed

½ tsp sea salt

Using a sharp knife peel away the fibrous skin of the broccoli and then cut the pale inside trunk into matchsticks.

Blanch broccoli matchsticks for 1 minute in boiling water, rinse immediately with cold water. Then place in glass bowl.

Whisk together remaining ingredients and pour over broccoli matchsticks in glass bowl.

Refrigerate for 2 hours, serve.

Benefits of Broccoli from The New Whole Foods Encyclopedia by Rebecca Wood

Broccoli supports the liver, spleen, stomach and bladder and helps to regulate circulation. It treats the eyes and helps to reduce eye inflammation. Broccoli is slightly diuretic. It’s anti-cancer, anti-fungal, anti-viral and anti-bacterial properties are due in part to its immune boosting glusinolates (specifically indole-3-carbinol and sulforaphane). Broccoli contains twice as much vitamin C as an orange and is a superior source of vitamin A and K. It has almost as much calcium as whole milk and its calcium is better absorbed. Broccoli contains selenium, is a modest source of alpha tocopherol vitamin E and has value as an antioxidant.

So here’s to you Kira girl…we love you and hold you close in our hearts forever.

Take a moment this weekend to tell the people and pets in your life how much they matter to you. Share a meal together without the distraction of phones, TV or computers. Relish these simple times together sharing attention and love and you will be spreading the ripple of that love and appreciation into a world that can at times seem unkind.

I send prayers of gratitude to all that has given of itself on this day.

The strong beans, and the hardy grains, the beautiful leafy green plants and the sweet juicy fruits.

I thank the sun that warmed and vitalized them, just as it does me,

And the Earth that held and nourished them, as it does me,

And the waters that bathed and refreshed them, as they do for me.

I thank the fire that transformed them, just as I wish to be transformed by the fire of Spirit.

I thank the hands that grew and prepared this food,

Just as I thank all those that have touched me in so many ways.

Sedonia Cahill

Blessed Be

Leanne Yinger, M.Ed.

Certified Holistic Health Coach @ Kira’s Kitchen

Blog: http://kirasgoodeatskitchen.com

Website: http://leanne-yinger.healthcoach.integrativenutrition.com

Back to School Basics

August 24, 2014 by leeyinger

In some places children have already returned to school with the anticipation that the start of a new adventure brings. Locally we have another week to wind down our summer. Even though the private school where I’m employed as a counselor and nutrition consultant is a year round school I still get that beginning of the school year feeling. It’s something between excitement for all the possibilities and melancholy about the end of another summer season.

In keeping with the beginning of the school year theme as it relates to my health coaching practice, I wanted to share some ideas for how to pack healthy, brain food for your child/ren that doesn’t set them apart from their peers. Let’s make eating healthy the cool thing to do this year and see if it can become the new cool. Something as simple as cream cheese (or Tofutti dairy free cream cheese) topped with fresh fruit is sure to grab kids attention.

Other ideas range from fruit kabobs to assorted wraps. Most fruit will keep in a lunchbox and when it’s as easy as sliding off a skewer into your mouth who can resist.

http://www.chow.com/food-news/89934/27-healthy-snack-ideas-for-kids-lunch-boxes/

http://www.mysporties.com/tuesday-tip-snacks-to-kick-off-the-school-year-with-a-healthy-start/
We can create so many variations of wraps that it’s limitless. In fact, in many schools they are slowly replacing white enriched bread with whole grain breads and wraps.

http://www.bodyenlightenment.me/blog/2013/08/how-to-put-healthy-back-into-school-lunches/
Wraps are an easy way to include vegetables in your child’s lunch in a way that they will eat them. If you can make the time to engage your child in the preparation of these beauties they are more likely not to trade them away for a snickers bar. My favorite wrap to teach children to make in my Cool Kids Cooking Class is the California wrap which includes avacado, sprouts, cucumber, carrots and cheese (if your child can tolerate dairy). It always makes me smile to see how quickly kids take to eating healthy when they are part of the preparation.

I also suggest getting to know the lunch ladies (and gents) who are preparing school breakfast and lunch. Be kind to these hard working people and let them know that you appreciate their efforts. Congratulate them when they have made something healthy and kid friendly. Offer your ideas about improving school meals in a way they can hear you. One thing I’ve learned over the years is that people respond better when you are willing to walk with them on their journey than when we give the impression we know what’s best.
If you are involved in your child’s school you may want to get involved in changing school food programs so that all children enjoy a healthier meal. For some children these are the only meals they eat each day so keeping it nutritious means they can attend to learning and the other challenges school brings. One of the many challenges educators face is holding all children to a standard. When a child experiences food insecurity it can be nearly impossible for them to focus on English or math. Educators are all too aware of these challenges.
An example of what a couple moms did in Berkeley California to change the school lunch program in their children’s school is the movie “Two Angry Moms.” It outlines what isn’t working with school meal programs and shows how they went about dramatically creating the change in their school. It is one example of how to start thinking about the food we eat and provide to school children.

“You must be the change you want to see in the world”
Mahatma Ghandi

Be Well
Leanne Yinger, M.Ed. Holistic Health Coach @ Kira’s Kitchen

blog: http://kirasgoodeatskitchen.com

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Berries, Berries Everywhere

August 11, 2014 by leeyinger

If you’re like me you love picking berries. There is something meditative about the process of gently pulling ripe berries from the vine while leaving those not yet ready to be picked. This weekend the berry focus was blueberries. I went to my CSA, Bradley Farms right here in Lanesborough and the blueberry bushes were heavy with berries. 24 pints later my freezer is well stocked for the mid winter lack of fresh local berry blues. I even picked again today with my daughter. And since I gave a talk this morning I decided to make a blueberry buckle for the occasion that was a hit…recipe to follow.

a couple weeks ago I made this little fruit tart with mixed berries and kiwi that was also pretty yummy.

AND…I made this delicious cherry cheesecake when my daughter Hannah came to visit from sun scorched California last weekend. It is a gluten free recipe with almond meal crust.

I am continuously struck by nature’s generosity. This year in Massachusetts it seems that berries in particular have been very happy. Last month we picked cherries and red raspberries locally. All the rain has been a plus for the berry patches (well not strawberries) so I complain much less about a long string of rainy days. The blackberry patch I cultivate in my own yard that may look just wild to passersby has offered up over 5 pounds of fruit for me to pick along with much to share with the birds and chipmunks who favor fresh berries like me.

A wise teacher once told me that if I eat what the animals eat I will have optimal health. I thought about that (being a baker it was hard to take in) and it has proven to be true. As much as I love fresh baked goods including breads and pastries, I know that sooner or later I don’t feel well when I over indulge. True confession time, I am at that point!

So for now the baking will cease as I reclaim my clarity and energy with more whole grains and fresh vegetables and less sweet treats. I will practice what I teach and have a sympathetic ear to those who also experience the sweet over load. It’s all good because my freezer if full of potential desserts for future days.

I send prayers of gratitude to all that has given of itself on this day.

The strong beans, and the hardy grains, the beautiful leafy green plants and the sweet juicy fruits.

I thank the sun that warmed and vitalized them, just as it does me,

and the Earth that held and nourished them, as it does me,

and the waters that bathed and refreshed them, as they do for me,

I thank the fire that transformed them, just as I wish to be transformed by the fire of Spirit.

I thank the hands that grew and prepared this food, just as I thank all those that have touched me in so many ways.

Sedonia Cahill

Leanne’s Blueberry Buckle

Topping:

¼ cup whole oats

¼ cup garbanzo bean flour

¼ cup flax meal

¼ cup maple sugar

Nutmeg about ½ tsp

6 Tbsp Earth Balance butter

Cake:

¾ cup brown rice flour

¾ cup garbanzo bean flour

¼ cup flax meal

1 tsp baking powder

½ tsp baking soda

Pinch sea salt

6 Tbsp Earth Balance butter

1/3 cup maple sugar

Lemon zest from half lemon

½ cup Greek yogurt

2 eggs (or if vegan use 1/3 cup applesauce)

2 – 3 cups fresh blueberries

Preheat oven to 350 degrees. Prepare a 9 inch square glass baking pan with Spectrum organic all vegetable shortening.

To make topping place oats in magic bullet or food processor and pulse until ground. Add garbanzo bean flour, flax meal, maple sugar and nutmeg to the oats. Then add cold Earth Balance and blend until crumbly. Place in freezer until ready to use.

For the cake sift together the flours, baking powder and soda and salt. In a large mixing bowl cream the Earth Balance, maple sugar, lemon zest until light and fluffy. Add eggs one at a time (or applesauce if vegan) and thoroughly blend.

Alternate adding dry ingredients and yogurt and almond milk until all are blended well together. Once fully blended fold in half the blueberries. Transfer mixture to prepared cake pan. Top with remaining blueberries and then top with crumb mixture. Bake for approximately 50 minutes until brown and the center if firm when pressed down.

Enjoy and remember those leafy greens out in the garden too

http://leanne_yinger.healthcoach.integrativenutrition.com

Musing about Peace – Ask the Children

July 19, 2014 by leeyinger

A mamma house sparrow has taken up residence in my yard next to the pond. She started making her nest early in May by pulling apart the string I’d strung for my snow peas. We came to an understanding about the string which meant I cut pieces into manageable sizes for her to carry off without disrupting my pea fence. I love it when things can be negotiated and resolved, when we can share our resources so all life can benefit. I also love watching her care for her babes as they grow into strong healthy birds who will likely make other nests in or around my yard. Supporting the perpetuation of life in this small way is extremely rewarding to me.

This week has brought much news about places in our world where negotiation and resolution is all but lost. Where coming to an understanding about resources and land have gone woefully wrong. As I listened to the news of the Middle East and the escalation of force I couldn’t help thinking about the people there who are simply trying to get by one day at a time like me. People who are exhausted by the constant threat of violence at the hands of leaders who can’t seem to listen to their “enemy.” How can we live in a world where our neighbors live in constant fear of war, of guns and bombs that in fact do kill, and not have a better answer? Do we abandon the children of the world who are truly the most vulnerable by saying that’s just how it has been…what’s to be done about it?

A commercial jetliner flying over the Crimean Peninsula carrying people who innocently thought they were going on vacation or off to visit family and friends is shot down as if it posed a threat. How has it come to a place where we have allowed the insanity of disagreement to escalate into acts such as these and not yet in human history been able to come up with a better solution? Again children are among the victims.

And the crisis at our southern borders directly linked to the abuse of children in Central America. Do we turn our backs on them? Do we say “not our problem” and send them back to the hell they came from? Can we really think that we are free from responsibility in this crisis? Did we not provide the weapons to the now drug lords in Central America who are forcing children into drug use and distribution or death? Do we really believe there is no link to the increase in the availability of drugs like heroine in our cities? These are some of the faces crossing our borders illegally…do they pose a threat to us?

At 10 I sat with my father at the dinner table long after the rest of my family had left to discuss my thoughts about war. I have older brothers and was very worried they would be drafted and have to go to Vietnam. My brother Jay was in fact drafted and went to Vietnam. I remember asking my father why we can’t all lay down our weapons. All decide that they are destroying our peace, freedom and in some cases our lives. What is it that keeps us holding tight to the hatred, greed and violence that breeds this behavior? At 10 it was very simple I wanted all weapons destroyed. My father interjected and said that so long as there is more than 1 person on this Earth there is potential for conflict. At 10 I rejected that thinking and stood my ground stating we can learn how to live in peace. It is not as clear to me now how we go about this peacemaking but my conviction remains and I believe that if we are truly motivated by the right things we will find a way. Perhaps we start by asking the children of the world and truly listening to what they have to say.

Peace and Brightest Blessings

website: http://leanne-yinger.healthcoach.integrativenutrition.com/events

twitter: https://twitter.com/Kiraskitchen5

Didn’t Your Parents Tell You Not To Waste Food?

May 25, 2014 by leeyinger

As you probably know by now I am a foodie. I love everything about food. I love thinking about it, growing it, teaching others about it, preparing it and definitely eating it. food is powerful in every way. We are emotionally and physically connected to food and we all know we can’t live without it. So I write this blog post today with reverence for and passion about food.

I have always known that there is a certain amount of waste that goes along with the food chain from farm to table, but did you know that one third of the food produced globally is wasted. In North America it is closer to half the food we grow that is wasted. In some cases it is to keep the cost of the product at what is considered fair market value. A phenomenal amount of food does not even make it onto grocery store shelves because it doesn’t meet the standards for sale. Up to 90% of food waste is due to expiration dates.

http://www.onehundreddollarsamonth.com/food-waste-in-america-a-weeks-worth-of-produce-for-free/

So where does all this wasted food go you might ask? With all the people in our world who have no food, who are literally starving to death, we in North American alone, throw away nearly half of the food we grow. How does that make any sense?

Now imagine if we all decided that the food that was not initially perfect so would not be purchased could be given to a local food pantry. Imagine that all expired food stuff was quickly offered to people who can’t afford to buy it. Some markets have policies to do just that. At some Trader Joes you can find the expired food stuff at a greatly reduced rate in fact up to 75% off retail price. In addition, the Ex President of Trader Joes has created The Daily Table Project which essentially takes expired food stuff and makes low cost grab and go meals that can compete with fast food chain prices for people living in urban food deserts such as Dorchester, MA. Now that is good use of what would otherwise be wasted.

http://www.npr.org/player/v2/mediaPlayer.html?action=1&t=1&islist=false&id=222082247&m=224715908.

There are many documentaries about our food supply and the little known secrets about the politics of food, but the one I find most disturbing currently is “Just Eat It A Food Waste Story.” Catch the trailer @ http://foodwastemovie.com/ or follow the film makers on facebook https://www.facebook.com/Justeatitmovie. The film is making the film festival run so is not yet available for popular viewing. This film reveals just how much food is wasted in North America by following a couple who are vowing to eat only salvaged food stuff. What their experience uncovers will shock and I hope inspire you to do something about the waste!

To learn more about the politics of food I recommend reading one of the many books written by Marion Nestle, the most relevant to this topic being “Food Politics: How The Food Industry Influences Nutrition and Health. She is a Paulette Goddard Professor of Nutrition, Food Studies and Public Health at New York University. You can also follow her blog @ http://www.foodpolitics.com/.
My children just bought me a membership in a new local all organic CSA, https://www.facebook.com/bradleyfarmma for my birthday. It is the best gift I have ever received! I can see where the food is grown and I know the people tending the farm. I will share what I can’t eat with family and friends and should any of it go bad I will compost it to use in my gardens. This is my small contribution to reduce food waste and my carbon footprint on the planet. What will you do to spread the abundance that exists all around us with those who are not a fortunate as we are?

“Change like healing takes time.” Veronica Roth

Blessed Be

Time to Garden

May 16, 2014 by leeyinger

I am inspired with the warming weather and the Flower Moon we had this week. Driving home on Wednesday night that beautiful moon was just beginning to peak over the Green Mountains in Bennington Vermont and it was breathtaking. This is a borrowed photo as my iphone couldn’t do the moon justice. It now truly feels like spring is here and so we can begin to plant our vegetable and flower gardens.

http://shewhodreams.weebly.com/uploads/6/8/3/0/6830014/5473872.jpg?419

To inspire me even more this week I found this beauty growing in the window at the Vermont Arts Exchange http://www.vtartxchange.org/. Being a native Californian, I am accustomed to seeing fresh produce year round in some form. But to find a fully ripe tomato in Vermont in mid May is such a gift. After all we had snow on the ground less than a month ago!

I’m telling you the truth, right in Vermont, right now mid May there are these lovely tomatoes ready to eat! Planted in large buckets along the back wall of the multiuse art room at the Arts Exchange are growing 10 foot high tomato plants like these. I have had the pleasure of watching them grow since February.

So now I have to find my organic seeds and plants at various farmer’s markets and gardening shops. I like High Mowing Seeds http://www.highmowingseeds.com/ they have come through for me in past years and are fairly local in Wolcott, Vermont. So far I’ve planted my first round of snow peas which is my favorite to grow (and eat). I also plan to grow green beans, kale, summer and zucchini squash, lettuce and cherry tomatoes. My garden is small but it manages to produce a good amount of produce each year. This is an example of one of my recent harvests.

So with all the fresh produce to look forward to I am searching for new recipes to add to my website. I made this one last night and it was delightful.

6 cups baby spring greens

½ cup crumbled goat cheese

½ cup dried cranberries

1 cup toasted walnuts

1 shallot minced

1 teaspoon Dijon mustard

2 tsp. balsamic vinegar

¼ olive oil

Salt/pepper to taste

Well I’m heading outside to see what kind of gardening I can get done before the three days of rain arrive.

“It was such a pleasure to sink one’s hands into the Earth, to feel at one’s fingertips the possibilities of the new season.” Kate Morton author of The Forgotten Garden.

Blessed Be

On Living

April 28, 2014 by leeyinger

Smile, breathe and go slowly

Thich Nhat Hanh

As we venture out each day to do whatever it is that we do it is good to be grounded in some type of mindful practice. When we take the time to truly pay attention to our body and how we interact with the world, we can learn how to live richer, fuller lives. I start each day with a moment of gratitude. Waking in the morning reminds me that I am simply thankful for being here to greet another day and all the day will bring.

This weekend I completed basic training in EMDR, Eye Movement Desensitization and Reprocessing, http://www.emdrhap.org/content/what-is-emdr/. This is a form of psychotherapy developed by Francine Shapiro that has been documented to be very effective with symptoms related to trauma. In order to become an EMDR therapist you must experience it first hand and so today I find myself even more mindful than usual….and this is a very good thing!

I am mindful that in my personal business @ Kira’s Kitchen I have several programs about to begin and that means I have lots of work to do. There was a time that the knowledge of all that needed to get done would have sent me into a tailspin. Now I am able to just acknowledge the tasks, line them up and plug away until they are complete. Seems simple enough right? For each of us the answer is different and so we each get to decide for ourselves.

I am also mindful that I love both my jobs as a Holistic Health Coach and as a Clinician. What a blessing that is in life to love the work we do! Now that hasn’t always been the case. At some point in my life I made a decision to live with purpose, to do things that feed my body and soul while offering something meaningful to the world around me. The difference now is that I can appreciate where that mantra has brought me and I can be grateful that I’m here.

And so I will keep this blog post short. I love the comments and feedback my followers share and enjoy the good work you are all doing as well. To be blessed with good work, good health and so many wonderful people in my life who I love and I believe love me (even on those truly impossible days) is a gift that keeps giving. It allows me to take on the world and be as courageous as I need to be.

~ “Freedom is not given to us by anyone; we have to cultivate it ourselves. It is a daily practice… No one can prevent you from being aware of each step you take or each breath in and breath out.” ~ Thich Nhat Hanh

Be Well

The Scoop on Sugar

April 19, 2014 by leeyinger

Did you know that the average person eats 22 teaspoons of sugar per day! It’s a fact, and we aren’t just pouring those 22 teaspoons into our tea and coffee either. But, If we decide to have that Starbucks Frappucinno we are consuming a whopping 44 teaspoons of sugar kids…and that lemon poppy seed Clif bar has 21 teaspoons of sugar. For the record, a reasonable amount of sugar for us to consume daily if we are not diabetic is approximately 6 teaspoons for women and 9 teaspoons for men.

Now that doesn’t mean you NEED to eat that sugar, it just means it is not likely to cause adverse health in the long run. Remember we are talking about added, refined sugars. It is wise to simply avoid all together the high fructose corn sugar as research shows that there is potential for non alcoholic liver damage from the over consumption of HFCS.

Children are at greater risk for adverse health, mood/emotion and behavior issues from overconsumption of sugars. AND the recommendation for daily consumption drops significantly for children. It’s only 3 teaspoons daily for children 4-8 years of age.

If we look for it we can find sugar in the most surprising places, in foods we thought were healthy. Become a food detective and read the labels before purchasing that healthy cereal or energy bar. If it has an ingredient that ends in “ose” that is a sugar derivative and you want to just walk away from that product and head to the fresh fruit isle.

So to recap, refined sugar and high fructose sugars are connected to food related health issues such as obesity, heart disease and diabetes. There is no nutritional value in consuming them and there are healthier options. Why not start today to kick your sugar habit and find better healthier options.

Try this delightfully easy recipe for taming your sweet tooth:

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:

For the adzuki balls:

1/2 cup dried adzuki beans
3/4 cup pecans
6 or so pitted medjool dates (about 1/2 cup)
1/4 cup cocoa
1/4 tsp vanilla extract
1/4 tsp salt
1 tsp maple syrup (optional)
1-2 teaspoons rice milk (optional)

For the topping:

You can choose either shredded coconut, chopped pecans or chopped cashews. You’ll need about a cup of whichever one you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out before adding the remaining items.

1 cup of selected topping
1/4 tsp sea salt (the larger flakey kind if possible)

Directions:

Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

In a food processor or blender, blend the nuts for your topping (if using) and set aside. Add 3/4 cup cooked adzuki beans (they will have swollen up so your 1/2 cup should have turned into at least 3/4 cup), 3/4 cup pecans, dates, cocoa powder, vanilla, and salt. Blend until smooth, scraping down the sides of the bowl if necessary. If it is too dry to blend well, you can add rice or almond milk a teaspoon at a time to add moisture. You can also add a teaspoon of maple syrup to make it a little sweeter (if you use the maple syrup you probably won’t need the rice milk)

Scoop out the dough a tablespoon or so at a time and roll into balls. Sprinkle them with just a bit of the sea salt and then roll the balls in the topping until they are coated then put them in the fridge for about an hour to firm up.

If you’d like to learn more about how to detect the sugar in your diet and control the amount you consume go to my website and sign up for my free (this time only) lecture on May 10th at 1:00pm at The David and Joyce Milne Library in Williamstown, MA. http://milnelibrary.org/

Also follow my blog and check out my website: http://www.leanne-yinger.healthcoach.integrativenutrition.com/ for healthier sweet options and free recipes. You can send me an email as well with questions or to sign up for one of my programs at kiraskitchen5@gmail.com.

“In the sweetness of friendship let there be laughter, and the sharing of pleasures.”

Kahlil Gibran

Peace and Brightest Blessings

The Scoop on Sugar

April 18, 2014 by leeyinger

Try this delightfully easy recipe for taming your sweet tooth:

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:

For the adzuki balls:

1/2 cup dried adzuki beans
3/4 cup pecans
6 or so pitted medjool dates (about 1/2 cup)
1/4 cup cocoa
1/4 tsp vanilla extract
1/4 tsp salt
1 tsp maple syrup (optional)
1-2 teaspoons rice milk (optional)

For the topping:

1 cup of selected topping
1/4 tsp sea salt (the larger flakey kind if possible)

Directions:

Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

“In the sweetness of friendship let there be laughter, and the sharing of pleasures.”

Kahlil Gibran

Peace and Brightest Blessings

Kira's Good Eats Kitchen

Delicious Vegan, Vegetarian & Macrobiotic recipes from Kira's Kitchen, Board Certified Holistic Health Coach

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