Hemp Milk

hempmilk

Creamy, delicious milk (milk alternative) is hard to come by when you are doing dairy free. Really, if you can do dairy, I think raw, organic dairy is the best (and only) way to go as it is the safest, most natural route for milk. It has been shown to help strengthen bones and teeth, and in the book Cure Tooth Decay, Nagel writes quite a bit about raw, organic dairy and it’s benefits.

Being dairy free, we turned to alternative milks like almond, rice and hemp milk. However, I have found over time that these milks are actually not that great for you when you buy them commercially.

Carrageenan is an additive that is in just about every alternative milk. I kept getting intuition to stop drinking it, and about a month after I did, I saw this article:

http://www.naturalnews.com/041866_carrageenan_food_additive_processed_foods.html

So then I read through all the ingredients of the alternative milks on the shelf… coconut milk, almond milk, rice milk, hemp milk, etc, and all of them had carrageenan except for one.

Rice milk.

So we turned to rice milk, but even that didn’t feel great. We used it though, thinking it was more than likely safe enough to drink. Then I read this article from Consumer Reports stating that rice milk, rice products, and rice in the US has been found to have high amounts of arsenic in it. And the brand we use is on the list.

http://www.consumerreports.org/cro/arsenic1112.htm

In search of the perfect milk alternative, a good friend of mine asked if I’d tried to make hemp milk. Homemade hemp milk? Hmmmm…. she gave me a suggestion of proportions, and with that and a little luck, I figured out a 2 minute recipe for perfect hemp milk!

And if you want to do some reading about hemp seeds, here is a great place to start:

http://manitobaharvest.com/articles_studies.html?itemID=72

Even my daughter loves it and asks for more. As you can see, I can barely take a photo without an eager hand coming to get the glass to drink :)

You can also make your own almond milk, and if there is a rice that does well for you, rice milk is super easy too. I’ll add these recipes soon, but for now here is the easiest one of all!

Hemp Milk

Ingredients:

  • 1/2 cup organic hemp seeds
  • 2 cups of water
  • 1/4 teaspoon vanilla extract (optional)
  • Sweetener (optional) We use a little bit of Sunrider’s Sunectar (stevia)

Dishes used:

  • High speed blender
  • Measuring cup

Directions:

  1. Combine hemp seeds, water, vanilla and sweetener (if using either) and run in a high speed blender for 1-2 minutes.
  2. If you want you can strain it through a cheese cloth, or just enjoy as is.

That’s it!

Italian Veggies And Rice

ItalianVeggiesAndRice

“This is soooo good. Can we have it again?”

I always love hearing this. Especially from a teenager. The only problem is sometimes I have no idea what I actually just made. You see, I never really make things from a recipe. I just throw together what feels right, and what I have on hand, and that’s it!

So I thought, “Hmmm… I’m really going to have to think about this. What did I make?”

Then I came here to post a recipe and what did I find? I had already written a version of the recipe! I just hadn’t posted it yet.

And I never thought I’d like blogging. Ha. When it means I can find my recipes and share them, I’m all for it :)

The best way to cook is from intuition. Of course having easy, good recipes to follow makes a strong foundation, but then use the intuition to choose what ingredients, how much, etc.

For example, in this recipe, you can use many different types of vegetables, not just the ones listed. I made this recipe yesterday and the only veggies that were the same were the tomato, onions and zucchini. Instead, I added in squash, carrots, spinach and arugula, and it was fantastic.

It starts when you are in the grocery store (or standing in your garden). What veggies do I want today? Which ones do I feel drawn to? Take breath. Soften your gaze. Feel your breath. Now look around and see what stands out. Your body will tell you once you start to listen and have some communication.

I learned all this from the meditation snacks taught by Savitri at Alive and Shine Center in Bellevue, WA. The centering is a great thing to do before you shop, and before you cook. It teaches you how to feel and intuit, rather than go by the repetition and information stored in the brain. It is great to have the information… just use it with feeling.

Start upping your cooking intuition and see what you create! And let me know. I’d love to hear from you!

Italian Veggies And Rice

Ingredients:

  • 1 organic zucchini
  • 1/2 organic onion
  • 1/2 pint organic olives, pitted
  • 2 stalks organic celery
  • 2 leaves organic chard
  • 1 organic baby bok choy
  • 1 organic tomato
  • 18 oz organic diced tomatoes (I like Jovial brand for taste and quality)
  • salt and pepper to taste
  • basil, thyme, oregano, marjoram, rosemary
  • 1 cup organic jasmine rice

Dishes Used:

  • Pot and spoon
  • Knife and cutting board
  • Pan and spatula

Directions:

  1. Cook rice according to directions.
  2. Heat oil in pan and sauté onions 2-3 minutes.
  3. Chop and add the zucchini and celery to the onions.
  4. Then add spices, salt and pepper. Stir fry for 4-5 minutes or until zucchini starts looking cooked.
  5. Chop olives, bok choy and chard and add to stir fry. Add tomato sauce, and add more salt if needed. Stir fry another 3-4 minutes. Add chopped tomato. Cook 1 more minute.
  6. Remove from heat and serve over jasmine rice.
  7. To add a little variety, you can also mix in some Veganaise just before serving. Use about 1 heaping teaspoon per serving.

That’s it!

Veggie Fried Rice

veggiefriedrice

Chinese food is so good.

If it wasn’t for the MSG (and now GMOs, corn oil, garlic) we’d be eating Chinese once a week at least. My favorite? Fried Rice.

Apparently my little Sweet Pea also loves fried rice, and while I was taking the picture her little hand snuck in and took a taste. Fortunately, this was Daddy’s plate.

I used to love to eat Chinese and Japanese foods, and I’d even buy Asian foods such as seaweeds like nori, wakame, kombu… In fact, we used to have an incredibly delicious recipe for kombu soup that was nourishing and hearty. I just can’t post it, however, because the ingredients in that recipe are now too dangerous to eat.

Due to the high levels of radiation that are now found in the Pacific ocean because of the Fukushima disaster, the seaweeds and other native plants and products are contaminated, or possibly contaminated.  This includes fish and sea life. Just recently there are reports that radioactive cesium levels have jumped 9,000% in three days… and no one knows why. And there are reports that this radiation is being dumped into the sea.  And yet nuclear power plants are still being created and used. No one knows why.

So do your own research, but take care if you eat any Asian products or any fish from the Pacific.

And maybe buy a solar panel or two while you’re at it. ;)

But this dish is pretty safe, and it’s so yummy I couldn’t even take a picture without a fast little fist getting a bite to taste!

There are so many ways you can make this dish, and I’ve found this is the easiest way for me. As always, I make this with what I have on hand at the moment, so feel free to ad lib with what you have available.

This is great with chicken or tofu (I used the Roasted Tofu) or just veggies. And it is best eaten with chopsticks.

Veggie Fried Rice

Ingredients:

  • 2 cups cooked organic jasmine rice
  • 2 stalks organic celery, chopped
  • 1/2 onion, chopped
  • 1 orange or yellow organic bell pepper
  • 1/2 cup fresh organic snow peas or sugar snap peas
  • 2 cups organic spinach and arugula mix
  • 1 cup organic peas (optional)
  • 1 Tablespoon Bragg liquid aminos (or soy sauce / tamari)
  • 1/2 teaspoon organic ginger (fresh is best,  cut up really small, or powdered if you need)
  • 1/2 organic zucchini, sliced
  • 3-4 organic eggs, scrambled
  • salt and pepper to taste

Dishes Used:

  • Pan and spatula
  • Cutting board and knife

Directions:

  1. Heat veggie oil in pan and add onions. Cook 2-3 minutes. Add fresh ginger if using.
  2. Add zuchinni, peas, bell pepper, and celery. Stir fry for 4-5 minutes.
  3. Add sugar snap peas / snow peas, spinach/arugula mix.
  4. Add Bragg, powdered ginger (if using), salt and pepper, cooked rice.
  5. Add the scrambled eggs and mix well.
  6. Serve topped with fresh tomato, or just as is.

That’s it!

Mini Fruit Kabobs

MiniFruitKabobs

 

We really needed some help.

Do you ever have one of those days where you are so overwhelmed, or busy, or exhausted that just the thought of cooking makes you want to give up even before you start? We used to answer that by going out to eat, but now we can’t eat out due to all our dietary preferences (notice I’m not calling them restrictions anymore! More on this later).

I have often heard the phrase: “You have to make the rules so it’s easy for you to win.” Well, cooking a big dinner was not winning for me, and I had to find a way to entertain my very attention-demanding toddler who is finally having her last two molars come in… Yes, teething. Yes, a 2 year old. That mix usually means there is suddenly a vast amount of Mommy attention required in order to function properly.

And we hadn’t been to the store in about a week, so we were low on just about everything, except fruit. So we were hungry, tired, out of most of our food, and needing a project.

The answer? Mini Fruit Kabobs.

All you have to do is cut up the fruit and put it on a toothpick. That’s really it. That’s making it easy to win.

This kept my daughter’s attention the whole time, and during the process she ate an entire banana by herself, so she was much happier by the end of the process. Another win.

Now this did not completely replace our meal, but it gave us energy and a happier mood in order to make a super easy dinner. Sometimes it just takes a little something like this to get me started so cooking doesn’t seem like such an uphill battle. It makes cooking dinner seem more like… a piece of cake…

You can use any fruit you have on hand, just remember the food combining rules for fruits. There is a great PDF called “Food Combining Chart” you can look at for reference, but here it is in a nutshell:

  • Melons are stand-alone fruits… don’t mix them with other fruits.
  • Pineapple, papaya and mango can be mixed with anything, as they aid digestion.
  • Sweet and sub-acid fruits can mix.
  • Sub-acid and Acid fruits can mix.
  • Do not mix Sweet and Acid fruits.

In this recipe we used bananas, apricots, blueberries and sweet grapes, but you can  use what you already have in your kitchen, and what you feel inspired to eat.

 

Mini Fruit Kabobs

Ingredients:

  • Really whatever fruit you have on hand but I used:
  • 2 Bananas
  • 2 Apricots
  • Blueberries
  • Grapes

Dishes Used:

  • Knife and cutting board

Directions:

  • Slice bananas and apricots into bite-sized pieces.
  • Organize fruits so it is easy to make an assembly line, then place them in your desired order on the toothpicks.
  • Serve immediately and enjoy!

That’s it!

Roasted Root Vegetables

roastedrootveggies

Roasted potatoes and root vegetables is a favorite around here. Of course there is the usual love of the “red condiment” that accompanies these savory treats, but the ease of making it is why it’s one of my favorite recipes. And it tastes really good.

I also learned some great news! Potatoes, it turns out, are not GMO crops at the present moment. They were back in 1996, but were rejected by consumers, and are now no longer in production.

So rejecting GMOs and buying organic REALLY makes a difference. If we vote with our dollars for organic, then the GMO products will have no demand, and therefore will be shut down.

I mean, do you really want your food to come from a corporation?

I would prefer all my food to come from a local farmer who has invested in organic and is working with nature. I would rather share my money with them, and invest in their dreams of a healthy earth.

Plus, it tastes better anyway.

You can really add whatever veggies that can handle baking that you have on hand into this recipe: potatoes, carrots, parsnips, fennel, sunchokes (jerusalem artichokes), turnips, rutabaga, bell peppers, plum tomatoes and zucchini are some of our favorites. And if you aren’t avoiding garlic, toss some in!

 

Roasted Root Vegetables

Ingredients:

  • 2 organic potatoes
  • 1/4 organic onion
  • 1 organic carrot
  • 1/4 bulb organic fennel (or 2 stalks)
  • 1 organic parsnip
  • 1/8 cup organic high-heat oil
  • 1 teaspoon organic paprika
  • salt and pepper to taste

Dishes Used:

  • Knife and cutting board
  • Bakeware dish

Directions:

  1. Lightly oil glass bakeware dish and preheat oven to 375F.
  2. Chop all veggies into bite-sized pieces and place in dish.
  3. Cover with remaining oil and spices and combine well.
  4. Bake for 25-30 min stirring once, or until veggies are a beautiful golden brown and easy to cut with a fork.

That’s it!

Garden Tea

gardentea01

gardentea02

Tea anyone?

In gardening class today, my daughter and I learned how to make the best tea I’ve ever had. It is perfect for a beautiful summer’s day, and a great way to teach a little one about the garden. Our wonderful teacher, Monette, had this idea and now we are looking forward to making it more and more!

The glass of tea is so beautiful with all the bright flowers and herbs in the sunshine. And you get to drink it all in!

We tried to add the very first, new blackberries into the tea, but the girls ate them up before we could even get them into the basket. If you have edible fruits, feel free to add them in.

There is a wide variety of plants you can use, this is just a sample list. Use part, or all of this list, or add your own plants that you know are safe to eat!

 

Garden Tea

Ingredients:

  • Rose petals
  • Edible pea pods (once you’ve eaten the delicious peas inside!)
  • Chamomile flowers
  • Comfrey flowers
  • Dandelion leaves
  • Peppermint leaves
  • Spearmint leaves
  • Clover flowers
  • Oregano leaves
  • Edible berries
  • Any other edible herb or flower
  • 1 quart (or more) of spring water
  • Any sweetener you want (optional – ours tasted great without it!)

Dishes used:

  • 1 quart jar

Directions:

  • First of all, you MUST make sure that there are no pesticides, herbicides, or any other toxin on the plants. Also no Miracle-Gro, or any other non-Organic fertilizers for the plants. Otherwise you will pick up the toxins.
  • Pick the flowers and herbs, etc fresh from the garden and collect them in a container. If you have a little one, this is a great time for them to learn about the different plants and to sample some along the way.
  • Wash what you gathered in a good fruit and vegetable rinse (I use Sunrider brand) to kill any bugs. Rinse well.
  • Place in a quart jar (or more) of spring water and place in the sun for at least an hour. Add sweetener if using and enjoy!

That’s it!

 

Super Fast Veggie Khichdi

veggiekhichdi

One pot, lots of yum.

I love this meal because it’s one of the easiest to make. One pot, everything goes in, and it comes out super yummy. It’s hearty, nutritious, and we don’t ever feel tired after eating it. Plus it’s very customizable to your tastes and preferences.

Add whatever veggies you want… the ones below are just options. Sometimes I use fennel or okra or turnips… I just use what I have on hand, but the list below is pretty standard. If you can have garlic, add it in with the onions. It’s great with garlic. I miss garlic.

I call it a Khichdi, but it is really a very loose interpretation of Indian Khichdi.

This dish was inspired by a really great company called Eastern Essence that sold a great organic khichdi. All their products are GMO-free, allergy-free, supported organic farming in India (where the use of GMOs and chemicals is getting pretty disastrous), and so it is helping support good companies and practices while being healthy and easy. It is Ayurvedically balanced and everything. We used to buy packages by the dozen b/c they were so easy to make, we felt good after eating them, and they tasted sooo good.

Unfortunately, not enough people knew about how extremely healthy and helpful this company was, so it is no longer running. However, I still believe they’ll come back. I’m not letting go of that dream! :)

A long time ago, it wasn’t such a big deal to get nutritious food. Your local farmer grew it for you, or it was in your own backyard garden. Once mass food production started though, the food quality went way down, due to many factors like overworking the fields, growing the same crop over and over in large quantities, herbicides, pesticides, and now GMOs which are genetically altered plants.

“It is now possible for plants to be engineered with genes taken from bacteria, viruses, insects, animals or even humans.”

-from an article by the Institute for Responsible Technology

 

Rice engineered with human genes?

Think you are vegetarian or vegan but eating non-organic veggies? Think again. Who knows, that rice may be your own descendant.

So when you are shopping, please support organic. It is not only helping YOU be healthier, but it is helping the earth, the farmers and companies who are trying to make a difference, and it will even help the economy by not supporting these big bio-tech companies who want to patent food.

“But I don’t have time for all this!” Me either. So just buy organic, and you don’t have to think about all this GMO stuff.

And this recipe: one pot and one spoon. That’s all the dishes you need. Oh, and a knife and cutting board if you want to add some more chopped veggies.

 

Super Fast Veggie Khichdi

Ingredients:

  • 1 1/2 cups organic rice (I use basmati, but jasmine is another good option), washed and rinsed
  • 3/4 cup organic red lentils, washed and rinsed
  • 1 small organic onion, diced
  • 1 organic carrot, chopped
  • 1 good handful organic green beans, chopped
  • 1 cup organic peas
  • 1 organic zucchini, chopped
  • 1 organic tomato, chopped
  • 1 head organic lettuce
  • organic cilantro for garnish
  • 1 teaspoon organic turmeric powder
  • 1/2 teaspoon organic cumin
  • 1/2 teaspoon organic paprika
  • 1/2 teaspoon organic mustard seeds
  • salt and pepper to taste
  • organic veggie oil, high-heat (like sunflower)
  • 2-4 cups water

Dished used:

  • Pot and spoon
  • Knife and cutting board

Directions:

  1. Heat oil in a large deep pan, or big pot.
  2. Add spices and stir until fragrant.
  3. Add rice and lentils and stir until well coated.
  4. Add onion and cook for 2-3 minutes.
  5. Add water slowly. It should cover the rice and lentils by about an inch or so.
  6. Add carrots, beans, peas and zucchini, and stir together.
  7. Cook for 20 min, stirring occasionally. Add water if needed. You’ll know it’s done b/c the rice is done and the lentils are getting soft and mushy.
  8. Once it’s cooked, add tomato and cilantro.
  9. Serve over a bed of lettuce (optional) and add flax seed oil on top.

That’s it!

 

 

Vegetable Pancakes

veggiepancakes

I’ve been trying to find the most appetizing, appealing ways to get lots of veggies into my daughter’s diet.

Then a wonderful thing happened.

The other day, a friend of ours drops by with a present. Now, this friend is an amazing cook and I hope I can persuade her to do a few guest posts for the wonderful recipes she has. She is one of those people who can really send love into food, and you feel it when you eat her meals!

She kept telling us about the wonderful qualities of a Cuisinart food processor, and how they are invaluable in a kitchen. I thought it sounded good, but I’m pretty simple here, and I thought a Vitamix blender and a scale were about it for me when it comes to kitchen gadgets.

Then she let me borrow one of hers.

Oh dear, it is SO useful.

I used it every few days or so, thanking her when I used it. I could make things so quickly that before had taken hours. I kept looking on Craigslist to buy one for myself, knowing she’d need hers back soon, but nothing was appearing so far.

Then there was a knock at the door.

And here she came, presenting us with a brand new Cuisinart 11! It was such a beautiful surprise! She has a beautiful heart, and a generous spirit.

So this recipe is dedicated to our friend, Zofia!

Thank you Zofia!

These pancakes are a great way to get extra veggies into your diet. My daughter loves pancakes. She loves latkes. So we merged those two ideas with veggies. You could also add apple (we have and it’s WONDERFUL) or any veggie that can grate well, like turnips, for example. This is the recipe we used tonight, and it was gooood.

 

Vegetable Pancakes

Ingredients:

  • 1 organic zucchini
  • 1 organic yellow squash
  • 1/2 onion, diced
  • 1 stalk organic fennel
  • 1 organic carrot
  • 1 cup organic spinach, chopped well (optional)
  • 3 organic potatoes (red or yukon gold)
  • 4 organic eggs
  • 4 Tablespoons gluten free flour
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • a little oil for frying

Dishes Used:

  • Cuisinart!! or grater 
  • Pan and spatula
  • Mixing bowl and spoon

Directions:

  1. Chop (into large pieces) the zucchini, squash, fennel, carrot and potatoes.
  2. Place them in the Cuisinart with the grater attachment and zap! They are grated.
  3. Either squeeze the grated veggies in a cheesecloth, or put them in a strainer, gently press water out, and let it stand for a few minutes.
  4. In a mixing bowl, combine veggies, eggs, onion, spinach (if using), salt and pepper. Then add flour and mix well.
  5. Heat the frying pan on medium heat. Once it is nice and toasty, put on a little oil. I usually only use oil for the first round, and after that no more. The pancakes don’t stick to our pans, so I prefer less oil, but do what works for you.
  6. Place several large spoonfuls of the veggie mix on the frying pan. They should sizzle right when you put them on (then you know the pan is hot enough).
  7. Cook for about 4 min, then flip and cook 4 more min. They should be golden brown on both sides and cooked through.
  8. Serve with salad, condiments and lots of love!

That’s it!

Lentil and Quinoa Patties

lentilandquinoapatties

I used to eat veggie burgers thinking they were much healthier than meat burgers.

Ha ha!

Then I learned about what was actually IN them. Many of the “good” ones have wheat, gluten or soy at least. The “bad” ones have all kinds of stuff like:

  • Yeast extract, which is basically MSG (read more here)
  • Textured soy protein, which is made using hexane – a byproduct of gasoline refining and is classified by the CDC as a neurotoxin. Here is an article about soy protein, and another one on textured vegetable protein
  • Corn products like corn oil or maltodextrin, “modified” corn starch (anything “modified” is not healthy)
  • Colors and preservatives

There are a couple of brands that are good, even for all-organic, gmo-free, gluten-free, dairy-free, garlic-free, corn-free me, but then there is the taste factor and the cost factor… The best ones are the Sunshine Burgers, but the taste is not really my favorite. They work in a pinch, and are the only ones I’ve found that I like at all.

So, after all that, I hadn’t had a veggie burger in quite some time. A friend of mine mentioned a quinoa/lentil burger she was going to try, and I thought, hmmm, why not try to make one?

Now, why am I so picky about things like yeast extract, modified corn starch (aside from the fact it’s corn which I’m avoiding), and colorings, etc?

Many of these products were made in a lab, not in a garden or in a kitchen, and so in my opinion they should stay in a lab, and not in someone’s meal. If you read the article above on yeast extract, you’ll see that it’s actually a modification of MSG, which is unhealthy, however, it’s able to be passed through even organic certifications because of a non-strict labeling law. Many of the additives to food, and processed foods are really quite toxic once you learn about them.

So watch out for the organic bouillons and broths and chips. If you are avoiding MSG, check for “yeast extract” before you buy. We found the organic bouillon we were using had it, which is how I learned about it.

Well, this recipe has no MSG, no gluten, etc. It will take longer to make than the others I’ve listed on the site, unless you make the quinoa and lentils ahead of time. Then you just have the mixing and frying time, which is much more doable when you have a toddler around. But it is worth the wait :)

 

Lentil and Quinoa Patties

Ingredients:

  • 1/2 cup organic red lentils
  • 1 cup organic quinoa
  • 1/2 cup organic onion, diced
  • 1 large or 2 small organic fennel stalks
  • 1 medium organic kale leaf, despined
  • 1/4 cup organic sunflower seeds
  • 1/4 cup organic hemp seeds
  • 1 organic egg
  • 7 Tablespoons gluten-free flour or breadcrumbs
  • 1 teaspoon organic tumeric powder
  • 1 teaspoon organic cumin powder
  • salt and pepper to taste

Dishes Used:

  • 2 pots and spoons
  • Mixing bowl and spatula
  • Frying pan and spatula

Directions:

  1. Wash/rinse quinoa.
  2. Bring 2 cups of water to a boil and add quinoa and a dash of salt. Simmer for 15-20 minutes.
  3. At the same time, bring 1 cup of water to a boil and add lentils, turmeric, cumin and some salt and pepper. Simmer for 15-20 min.
  4. While those are cooking, place onion, sunflower seeds, hemp seeds, fennel and kale into a food processor.
  5. Once the lentils are finished and cool enough to taste, then add them to the food processor and process until the mixture is a thick puree.
  6. Once the quinoa is finished, transfer it to a large mixing bowl.
  7. Add mixture to the quinoa and stir.
  8. Add the egg and combine well.
  9. Then add the flour, 1 Tablespoon at a time, until it reaches the consistency of a burger patty, although it is fine if it doesn’t hold together quite as well as a burger. It took me 7 Tablespoons, but don’t be surprised if you need a little more or less.
  10. Add some more salt (about 1 teaspoon) and some pepper (1/4 teaspoon or so) to the mixture. Combine well.
  11. Heat the frying pan on medium heat and put in a little oil.
  12. Using your spoon, spoon over some patties! They will cook for about 4 minutes on each side (unless your frying pan isn’t all the way heated yet, then they will cook longer). You’ll know when they are ready to flip as they will stay together and the cooked side will be golden brown. They should be a nice golden brown on both sides when they are finished.
  13. Serve either as you would with burger patties on a gluten-free bun with toppings, or as a pretty stack with maybe a hint of ketchup, mustard or veganaise.

That’s it!

Blueberry Compote

blueberrycompote

Warm blueberry compote is great on crepes, muffins, “oat-less-meal”, by itself, on ice-cream (non-dairy of course, ha ha), really on lots of things.

And you always know who has been eating some, because they have a distinctive blue-mouth. So after you eat this, make sure you can brush your teeth before going out!

Blueberries are high in antioxidants (especially if you eat them raw), but you won’t get all those benefits unless you get organic blueberries. Organic makes a huge difference, that’s why I keep repeating it! Just take a look at this study comparing the properties of organic and non-organic blueberries:

If you want to maximize your antioxidant benefits from blueberries, go organic! A recent study has directly compared the total antioxidant capacity of organically grown versus non-organically grown highbush blueberries (Vaccinium corymbosum L., var. Bluecrop) and found some very impressive results for the organically grown berries.

Organically grown blueberries turned out to have significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as well as significantly higher total antioxidant capacity. Numerous specific antioxidant anthocyanins were measured in the study, including delphinidins, malvidins, and petunidins. The antioxidant flavonoid quercetin was also measured. Read the Blueberries article.

You can make this compote with just about any berry: strawberries, raspberries, blackberries or cherries. You can also add apple chunks. You can use more than one type of berry, or just one. It is versatile, and super easy.

 

Blueberry Compote

Ingredients:

  • 2-3 cups fresh or frozen organic blueberries
  • 1 teaspoon organic cinnamon
  • 2-3 Tablespoons water

Dishes Used:

  • Pot and spoon

Directions:

  1. Place 2-3 cups of blueberries into a small pot (however much will fit!).
  2. Sprinkle cinnamon over the blueberries, then water.
  3. Heat on medium stirring occaisionally until cooked, about 15 minutes.

That’s it!