Mama Baron (Lena) is not a doctor! Any and all advise shared on this website should never replace that of a Medical Doctor.
However, Mama Baron is currently studying with
The Global College of Natural Medicine in their Holistic Health Practitioner program.

Wednesday, March 18, 2009

Wholesome Coconut Cookies

CAUTION: These are Very Tasty!! I made these cookies for St. Patrick's Day and we only have a few left. I colored the coconut green by smashing up spinach leaves and squeezing the juice over the coconut. It didn't change the taste. I know because I ate Way Too Many! They are only 100 calories. But still...

This recipe is a Bob's Red Mill Recipe! It is also considered a Vegan Recipe.

Wholesome Coconut Cookies

1 cup Hard White Whole Wheat Flour, Organic
1/2 cup Organic High Fiber Hot Cereal
1/2 cup Coconut, Shredded
1 tsp Baking Powder
1/8 tsp Sea Salt
1/2 cup Evaporated Cane Juice
1/4 cup Margarine (Non-hydrogenated)
1/3 cup Milk (Soy, Rice, Cow)
1 tsp Vanilla Extract

Beat together margarine and sugar until well blended. Add milk and vanilla and mix until smooth. In a separate bowl, mix together flour, cereal, coconut, baking powder and salt. Pour dry ingredients into the wet and mix until just combined.
Scoop by the tablespoon onto a greased cookie sheet and pat down slightly.
Bake at 350°F for 12 minutes.
Makes 18 cookies.

NUTRITIONAL INFORMATION Servings Size: 1 Cookie Calories 100, Calories from Fat 45, Total Fat 5g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 14g, Dietary Fiber 2g, Sugars 5g and Protein 2g.

Spinach Rotini Pasta Salad

This is a delicious and very filling spring and summer time meal. This recipe comes from the back of the Heartland Whole Grain Rotini box. You can add or take away many different ingredients with this recipe. I've seen red onions and even strawberries in this dish. Olives are another idea. This was definitely a hit with my husband and four year old! MMM!

Spinach Rotini Salad

12 oz Heartland Whole Grain Rotini
4 oz fresh baby spinach
1/2 cup Parmesan cheese
1/2 cup Italian dressing (any oil based dressing will work)
3/4 cup tomatoes, diced
4 oz pepperoni, julienne (I use turkey peperoni if I use meat in the recipe)
8 oz Cheddar cheese, shredded (I use Mozzarella, it has less fat)
salt and pepper to taste

Cook rotini according to package directions. Rinse with cold water and drain. Combine all remaining ingredients in a large mixing bowl. Add pasta and mix well.

Thursday, March 12, 2009

Double Carob Cookies (Healthy Chocolate Alternative)

This is a great recipe for those who really enjoy chocolate, but are trying to overcome a chocolate dependence. Carob is a bean that has a similar taste to chocolate without the negative effects of real chocolate. In fact it could be considered good for you. Carob has a lighter flavor then chocolate, so don't expect an overpowering chocolate cookie. But these are delicious! I fed them to a group of 15 year olds and they were approved! Need I say more? This recipe stems from Bob's Red Mill Recipe Database. I have changed it a bit so the Nutritional Information might not be 100% accurate.

Double Carob Cookies

3/4 cup Butter (room temperature) (Try the Smart Balance brand to add Omegas to your diet.)
1 cup Turbinado Sugar (aka: Sugar In The Raw) -OR- 1/2cup Sugar and 1/2 cup Brown Sugar
2 large Eggs (Try to use eggs that are marketed for their Omegas)
1 tsp Vanilla
1-1/2 cups Whole Wheat Pastry Flour -OR- If Whole Wheat non-pastry flour is used, add 2-3T Olive Oil to recipe
1/2 cup Soy Flour
1/2 cup Carob Powder (Toasted)
1/2 tsp Baking Soda (Use Non-Aluminum Soda, it's better for you!)
1/2 tsp Baking Powder (Use Non-Aluminum Powder, it's better for you!)
1/2 tsp Sea Salt
6 oz. Carob Chips -OR- Dark Chocolate Chips (Make sure Cocoa is the first ingredient on your Chocolate Chip ingredients.)
1/2 cup chopped Walnuts-Baker's Pieces -OR- Any nuts

Preheat oven to 350°F. Lightly grease 2 cookie sheets, set aside. In a large bowl cream together the first 4 ingredients (butter through vanilla extract). In another bowl blend together the next 6 ingredients (flours through salt). Add the flour mixture to the butter/vanilla mixture; stir well. Add the carob chips and chopped walnuts; stir well. Drop by teaspoonfuls 2 inches apart onto prepared cookie sheets and bake 8-10 minutes.
Makes 4 dozen cookies.

NUTRITIONAL INFORMATION Serving Size: 1 Cookie Calories 100, Calories from Fat 45, Total Fat 5g, Saturated Fat 3g, Cholesterol 15mg, Sodium 50mg, Total Carbohydrate 12g, Dietary Fiber 3g, Sugars 5g, Protein 1g.

What is Carob?

"Beneficial Uses: Carob is considered a remarkable antidiarrheal, and it is highly recommended that travelers pack Carob when visiting foreign countries. Carob is said to be high in fiber and rich in one class of tannins (polyphenols) that manifest strong antiviral and antiseptic properties, making it effective when given to treat bacterial-induced diarrhea.

According to Dr. Qi Dai, assistant professor of medicine at Vanderbilt University School of Medicine, a ten-year study found that the particularly strong antioxidant effects of the polyphenols, which may be found in Carob, act to reduce the incidence of alzheimer's disease.
Carob is considered a demulcent, a medicine with soothing, mucilaginous qualities that shield mucous membranes from irritating substances.

In France, some early research indicates that Carob may be helpful in stimulating inactive kidneys and may be effective in cases of chronic kidney failure.

Carob is a wonderful substitute for cocoa, because it contains fewer calories, is naturally sweet, and, unlike cocoa or sweet chocolate, is caffeine-free and non addictive. In addition, it is usually cheaper. Also unlike cocoa and chocolate, Carob does not interfere with the body's assimilation of calcium. Carob Beans may be roasted and ground for use as a coffee substitute, and Carob is a versatile additive used to flavor jams, liqueurs, juices, cigarettes and other food products."
- Herbal Extracts Plus

Chicken & Lentils

If you are looking for something healthy and different, this is a good choice. This meal is tasty and healthy. Nothing fancy, just a good home cooked meal. This recipe stemmed from Bob's Red Mill Recipe Database. I have changed it a bit, so the nutritional Information might not be 100% accurate.

Chicken & Lentils

1 lb washed & sorted Lentils
6 cups Vegetable or Chicken Stock
1/2 tsp Sea Salt
1/8 tsp Pepper
8 oz. Cooked, Skinless, Boneless Chicken Breast
1 small Yellow Onion, peeled and chopped
1/2 cup Celery, diced
1/2 cup Carrot, diced
1/2 cup broccoli
3 cloves Garlic, peeled & minced

Place all ingredients, except salt and meat in a heavy saucepan, cover and bring to a boil over high heat. Add meat, reduce heat to low and simmer about 45 minutes to 1 hour, stirring occasionally, until lentils are tender, but not mushy. Most of the water will be absorbed during the cooking process, so keep a close eye on the pot to make sure lentils do not stick. Mix in salt and pepper. Serve with rice or corn bread.
Makes 6 servings.

NUTRITIONAL INFORMATION Servings Size: 1 Serving (389g)Calories 410, Calories from Fat 40, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 40mg, Sodium 540mg, Total Carbohydrate 57g, Dietary Fiber 12g, Sugars 8g and Protein 37g.

Sunday, March 8, 2009

Black Bean Salad

This is one of my favorite quick meal ideas! You can use this recipe as a salad or as a filling for pitas or tortillas. This is also a good base recipe that allows you to add or take away a lot of things. We felt like this salad was a light and tasty summer type recipe. We got this off of our Bush's BEST Black Beans can. There website is a great resource for some great recipes that include beans.

Black Bean Salad

1 (15 ounce) can black beans, rinsed and drained
2 (15 ounce) cans whole kernel corn, drained
8 green onions, chopped
2 jalapeno peppers, seeded and minced
1 green bell pepper, chopped
1 avocado - peeled, pitted, and diced
1 (4 ounce) jar pimentos
3 tomatoes, seeded and chopped
1 cup chopped fresh cilantro
1 lime, juiced
1/2 cup Italian salad dressing
1/2 teaspoon garlic salt
-Optional Add Ins-
Raspberry vinaigrette instead of Italian
Kidney Beans
Colored Bell Peppers
Cherry Tomatoes, sliced

In a large bowl, combine the black beans, corn, green onions, jalapeno peppers, bell pepper, avocado, pimentos, tomatoes, cilantro, lime juice, and Italian dressing. Season with garlic salt. Toss, and chill until serving.

Oatmeal Cookies with Whole Wheat

This recipe stems from the Bobs Red Mill website recipe database. This is a great resource for recipe ideas using whole grains, beans, and natural baking products. We made these delicious cookies tonight for an after dinner snack. They are a great mixture between sweet and tasty and healthy enough to not cause too much guilt! They were a hit with everyone! I will be cooking more without Chocolate Chips in the morning for breakfast.

Oatmeal Cookies with Whole Wheat

1 cup Butter (we use Smart Balance Extra Virgin Olive Oil brand)
1 cup Brown Sugar, packed -OR- 3/4cup Sugar and 1/4 cup Black strap Molasses (mixed)
2 large Eggs (Free Range)
2 cups sifted Whole Wheat Flour
1 tsp Baking Soda
1/2 tsp Sea Salt
1/2 tsp Allspice (ground)
1 tsp ground Cinnamon
1 tsp ground Nutmeg
10 Tb Milk (Organic)
2 cups Oats, Rolled, Quick Cooking
1 cup chopped Walnut Halves (I used chopped almonds)
-Optional Add In's-
1 cup Dark Chocolate Chips (we used 60% Cocoa. Just make sure the first ingredient is Cocoa in your chocolate chips.)
1 cup raisins (organic)

Preheat oven to 350°F. Lightly grease a cookie sheet, set aside. In a large bowl of an electric mixer, beat shortening and brown sugar until creamy. Beat in eggs until well blended. In another bowl sift together flour, salt, soda, and spices three times. Add flour and milk alternately to shortening mixture; fold in the quick oats, raisins and chopped nuts. Drop dough by rounded tablespoons onto prepared cookie sheet, spacing about 2" apart. Bake until cookies are golden, but center are still soft (10-12 minutes).

Transfer cookies to racks to cool. Serve, or store airtight up to 3 days. Makes 48 cookies.

Please Note: I made a few adjustments to the ingredients, so these nutritional calculations are not 100% accurate.
NUTRITIONAL INFORMATION Serving Size: 1 Cookie Calories 120, Calories from Fat 60, Total Fat 6g, Saturated Fat 1.5g, Cholesterol 10mg, Sodium 35mg, Total Carbohydrates 14g, Dietary Fiber 6g, Sugars 6g, Protein 2g.

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