Newsletter #4 May 2011
sprouting/culturing grains & getting low glycemic
Don & I hope this newsletter finds you feeling well in every way! This month, we’ve listed our May schedule for our Thursday night classes (including a TEA PARTY class with our sugar & gluten free desserts alongside The Secret Garden’s blended teas!). Next we’ve explained why it’s so nourishing to freshly grind and culture whole grains before baking them, and why getting low glycemic in your diet prevents most modern diseases. And at the end of this newsletter, we’ve included our recipe for amaranth flour stevia sweetened cookies!
Don & I have been updating our CookWell blog (LINK) with past newsletter content, recipes, and links to info we like. Don’s website for life path counseling is: www.gingerbuddha.com (click on "sustenance training" to see our collaborative course outline). And my website for solo teaching in whole foods cooking is: www.cookwell.org. http://www.cookwell.org),
Whether you want to have both Don & I, or just me, come to your kitchen for a private or small group CookWell session, OR if you just want to show up to one of our Thursday night specialty classes or dinners, we look forward to meeting you and helping you incorporate the whole foods diet & lifestyle that works best for you.
May Thursday Night Dinners & Specialty Classes
We hope you can make it to our home in Los Osos one of these Thursdays, to eat some healing food & learn lots of new information. Our CookWell specialty classes will cover current health concerns / topics, and will include a discussion (bring notebook & pen if you’d like to take notes), a cooking demonstration, and then dinner around 7:15. Our goal is that you have a great time & that all of your questions around the slated topics are answered. And we’re now hosting our foundational CookWell classes (5 sessions total) on the last Thursday of the month.
We look forward to getting to know you better, and you’re welcome to bring your own wine or beer. Please RSVP for directions: 528-8837 or courtney@cookwell.org
TEA PARTY CLASS! blended herbal teas from The Secret Garden alongside our gluten & sugar free desserts Thursday, May 19, 6-8PM cost: $30 We’ll discuss: the importance of and how to grind fresh & culture whole grains such as millet, oat groats and amaranth for baked recipes And strategies for getting lower glycemic in your diet as preventative medicineWe’ll serve:
ginger-orange-carrot cake made with fresh ground & cultured amaranth & oat flours, coconut oil, vanilla stevia, pumpkin pie spice & allspice
almond-amaranth cookies with coconut oil, brazil nuts, almonds, coriander, nutmeg & almond extract
lavender-lemon loaf made with fresh ground & cultured amaranth, millet & oat flour, coconut oil, lavender essential oil, lemon extract, lemon zest, coriander & poppy seeds
CookWell SESSION #2: Individualizing Your Diet & The Wonders Of Kvaas Thursday, May 26, 6-8PMcost for 2 hr class and dinner: $35 per personWe’ll discuss: practicing mindfulness as it relates to preparing healing food, the Ayurvedic body types and beneficial foods for each, maintaining proper body alkalinity through diet, protein/fat/carb ratios for different metabolic types, the pros and cons of soy, the importance of incorporating cultured foods such as beet kvaas into your diet, and knife skills for safety and achieving various textures and flavorsYou’ll get 4 handouts for reference:
Ayurvedic body types and beneficial foods for each
general principals re: Ayurvedic diet & lifestyle
list of tasty herb/spice combinations for seasoning
fantastic recipes #2
Then, together we’ll prepare:
kichadi (East Indian vegetarian mung bean stew)
beet kvaas (probiotic, mineral supplement, digestive aid, and liver tonic)
May Newsletter topics
Change Is Good When people realize that dietary changes need to be made for their optimal health, anxiety often follows. They have fears of not having enough time or money to prepare their own organic, whole foods meals, and fears of having to leave delicious flavors and truly satisfying food behind forever. Don & I are here to show you how, over time, we’ve incorporated eating & living in harmony with nature into our lives, as a way to support you on the path that works best for you, one step at a time.
Getting Lower Glycemic in Your Diet High-glycemic foods, consumed regularly over a lifetime, are now being found to be the culprits in not only insulin resistance and diabetes, but in cancer, high blood pressure, high cholesterol & heart disease, osteoporosis, inflammation, and in depressed immunity and thyroid function. Wow, right?
Different foods have different capacity to spike the blood sugar. The worst of them are the refined sugars like high fructose corn syrup, cane sugar, evaporated cane juice, fruit juice concentrates, etc. found in foods like candy bars, cookies, soda pop, etc. These refined sugars pull valuable minerals from our bodies, acidify our blood, and trigger extreme fluctuations in our hormones, brain chemistry and body chemistry.
Don & I believe that getting theses extremely high glycemic foods out of the diet is one of the first steps to healing and attaining vital health. We encourage people to work their way off refined sugars and toward: getting 60-90 oz of re-mineralized water daily depending on their body weight, eating little or no processed / fast / junk foods, getting enough exercise, rest & quality time with themselves and those they love, and taking time to maintain those healthy relationships. The next logical step in regard to diet is to gently ween themselves off of spiking their blood sugar with more than very small amounts (1 tsp max at a time) of other high glycemic foods such as honey, maple syrup, agave syrup/nectar, fruit juice concentrate, and to stay away from wheat flour, corn, white rice, etc. Eventually, they may even want to work their way off of large servings of yams, potatoes, wines, and dried & tropical fruits, as the final step in disease prevention through a low glycemic diet. Visit our blog to view an in-depth article by Dr. Ron Rosendale on insulin and it’s metabolic effects (right hand side under "health and wellness community" click on Dr. Ron Rosendale, and in his writings/articles it’s the last one listed). A diet centered around seasonal regional vegetables, low-glycemic whole grains, beans, nuts, seeds, and grass fed animal proteins / raw milk products when needed for warmth, for building strength, and during pregnancy, is the way of indigenous people who enjoy excellent health and vitality late into life. Our ancestors have eaten this way for thousands of years, and hardly ever suffered from brittle teeth & bones, diabetes, cancers, high blood pressure, heart disease and thyroid dysfunction. The Weston A. Price Foundation is a great resource for this research: www.westonaprice.org
Sprouting Or Fresh Grinding And Culturing Whole Grains
Sally Falon, in her book, Nourishing Traditions, shows us why our ancestors had far fewer diseases than modern people. As I said above, they eat seasonally and regionally, with whole grains and vegetables as the basis of their diets, but the other huge key to their vital longevity is that they soak & sprout OR ferment their whole grains. Unsprouted OR unfermented whole grains and flours contain phytic acid, which is in the bran of all whole grains and will bind with minerals in our intestines and inhibit their absorption, ultimately leading to degenerative bone loss and tooth decay. Soaking whole grains for 24 - 48 hrs OR culturing (fermenting) whole grain flours / steel cut oats, etc. neutralizes the phytic acid making the grains nutrients available to the body and it’s complex carbohydrates easier to digest. People who eat sprouted or fermented grains as a staple have strong teeth and bones late into life. Some Examples: Vikings and other European people fermented their wheat flour to make sourdough. Even American pioneers were famous for their sourdough breads, pancakes, and biscuits. African natives and the Welsh ferment corn or millet for several days to make porridges. In India rice and lentils are fermented to make idli and dosas. Indigenous Native Americans and Central & South Americans soak their corn with lime-water for days before it is ground - Mexican corn cakes (pozole) are made from fermented corn. Also, importantly, they don’t eat processed & pasturized foods - refined flour, refined sugars, refined salt, refined vegetable oils, pasturized dairy products & honey, etc.
Through our studies, Don & I are more and more sure that living and eating in the ways of indigenous people is the way to true health & vitality of our minds, bodies and of our unifying spirit. Those of us who choose these ways are a healing influence to our friends, families, neighbors, co-workers, and even people we have only brief encounters with. If you are one of these people who choose to live and eat in harmony with nature, everyone inside your sphere of influence, as well as Mother Earth herself, is blessed by you.
red quinoa arugula tabouli (aka: tabougula)
May Newsletter topics
Change Is Good When people realize that dietary changes need to be made for their optimal health, anxiety often follows. They have fears of not having enough time or money to prepare their own organic, whole foods meals, and fears of having to leave delicious flavors and truly satisfying food behind forever. Don & I are here to show you how, over time, we’ve incorporated eating & living in harmony with nature into our lives, as a way to support you on the path that works best for you, one step at a time.
Getting Lower Glycemic in Your Diet High-glycemic foods, consumed regularly over a lifetime, are now being found to be the culprits in not only insulin resistance and diabetes, but in cancer, high blood pressure, high cholesterol & heart disease, osteoporosis, inflammation, and in depressed immunity and thyroid function. Wow, right?
Different foods have different capacity to spike the blood sugar. The worst of them are the refined sugars like high fructose corn syrup, cane sugar, evaporated cane juice, fruit juice concentrates, etc. found in foods like candy bars, cookies, soda pop, etc. These refined sugars pull valuable minerals from our bodies, acidify our blood, and trigger extreme fluctuations in our hormones, brain chemistry and body chemistry.
Don & I believe that getting theses extremely high glycemic foods out of the diet is one of the first steps to healing and attaining vital health. We encourage people to work their way off refined sugars and toward: getting 60-90 oz of re-mineralized water daily depending on their body weight, eating little or no processed / fast / junk foods, getting enough exercise, rest & quality time with themselves and those they love, and taking time to maintain those healthy relationships. The next logical step in regard to diet is to gently ween themselves off of spiking their blood sugar with more than very small amounts (1 tsp max at a time) of other high glycemic foods such as honey, maple syrup, agave syrup/nectar, fruit juice concentrate, and to stay away from wheat flour, corn, white rice, etc. Eventually, they may even want to work their way off of large servings of yams, potatoes, wines, and dried & tropical fruits, as the final step in disease prevention through a low glycemic diet. Visit our blog to view an in-depth article by Dr. Ron Rosendale on insulin and it’s metabolic effects (right hand side under "health and wellness community" click on Dr. Ron Rosendale, and in his writings/articles it’s the last one listed). A diet centered around seasonal regional vegetables, low-glycemic whole grains, beans, nuts, seeds, and grass fed animal proteins / raw milk products when needed for warmth, for building strength, and during pregnancy, is the way of indigenous people who enjoy excellent health and vitality late into life. Our ancestors have eaten this way for thousands of years, and hardly ever suffered from brittle teeth & bones, diabetes, cancers, high blood pressure, heart disease and thyroid dysfunction. The Weston A. Price Foundation is a great resource for this research: www.westonaprice.org
Sprouting Or Fresh Grinding And Culturing Whole Grains
Sally Falon, in her book, Nourishing Traditions, shows us why our ancestors had far fewer diseases than modern people. As I said above, they eat seasonally and regionally, with whole grains and vegetables as the basis of their diets, but the other huge key to their vital longevity is that they soak & sprout OR ferment their whole grains. Unsprouted OR unfermented whole grains and flours contain phytic acid, which is in the bran of all whole grains and will bind with minerals in our intestines and inhibit their absorption, ultimately leading to degenerative bone loss and tooth decay. Soaking whole grains for 24 - 48 hrs OR culturing (fermenting) whole grain flours / steel cut oats, etc. neutralizes the phytic acid making the grains nutrients available to the body and it’s complex carbohydrates easier to digest. People who eat sprouted or fermented grains as a staple have strong teeth and bones late into life. Some Examples: Vikings and other European people fermented their wheat flour to make sourdough. Even American pioneers were famous for their sourdough breads, pancakes, and biscuits. African natives and the Welsh ferment corn or millet for several days to make porridges. In India rice and lentils are fermented to make idli and dosas. Indigenous Native Americans and Central & South Americans soak their corn with lime-water for days before it is ground - Mexican corn cakes (pozole) are made from fermented corn. Also, importantly, they don’t eat processed & pasturized foods - refined flour, refined sugars, refined salt, refined vegetable oils, pasturized dairy products & honey, etc.
Through our studies, Don & I are more and more sure that living and eating in the ways of indigenous people is the way to true health & vitality of our minds, bodies and of our unifying spirit. Those of us who choose these ways are a healing influence to our friends, families, neighbors, co-workers, and even people we have only brief encounters with. If you are one of these people who choose to live and eat in harmony with nature, everyone inside your sphere of influence, as well as Mother Earth herself, is blessed by you.
May Recipe:
Amaranth Flour Stevia-Sweetened Cookies: I recommend culturing the 2 cups amaranth flour 24 hrs ahead of time. Mix until just blended: 2 cups fresh ground amaranth (or packaged amaranth flour) with 1/2 cup water and 1 cup plain, cultured yogurt OR 1tsp acidophilus powder or two capsules of refrigerated probiotic opened & mixed with 2/3 cup water. Let the mixture sit for a day, covered, at room temperature so the yogurt cultures can neutralize the phytic acid in the whole grain flour and break down the complex starches. It’s much more digestible & the nutrients are better assimilated this way. The next day, make your cream mix in a small saucepan over low heat: 1 ½ sticks butter OR 2/3 cup virgin coconut oil, 15 drops Nu Naturals brand Vanilla Stevia,1 tsp almond extract and beat in one egg. Turn off the heat & whisk in ½ tsp each aluminum-free baking soda & whole sea salt, 1tsp ground coriander, & ½ tsp ground nutmeg. Combine cream mix with cultured flour mix until evenly blended & add any nuts, fruit, coconut, etc.(pecans are great!), so is unsulphered coconut, and dark chocolate chips (preferably malt-sweetened) or carob chips. Place heaping spoonfuls on a buttered baking sheet and bake at 375 degrees for 12-15 minutes.
Also, instead of nutmeg/coriander/almond extract/dried coconut/nuts/chocolate chips, you can get creative and use: pumpkin pie spice & allspice/ vanilla or almond extract/Sweet Leaf brand English Toffee stevia/finely diced fruit like apple, pear or persimmon OR coriander/vanilla extract & vanilla stevia/fresh, dried or frozen berries. Have fun!
As always, Don and I welcome any questions you may have via phone or email. For more information on the ancient whole foods philosophies we teach about, see the "about the food" page of my website www.cookwell.org. We hope to see you sometime soon. Maybe on a Thursday night to share lots of learning, laughter and incredible food.
Namaste ~
Courtney & Don
Amaranth Flour Stevia-Sweetened Cookies: I recommend culturing the 2 cups amaranth flour 24 hrs ahead of time. Mix until just blended: 2 cups fresh ground amaranth (or packaged amaranth flour) with 1/2 cup water and 1 cup plain, cultured yogurt OR 1tsp acidophilus powder or two capsules of refrigerated probiotic opened & mixed with 2/3 cup water. Let the mixture sit for a day, covered, at room temperature so the yogurt cultures can neutralize the phytic acid in the whole grain flour and break down the complex starches. It’s much more digestible & the nutrients are better assimilated this way. The next day, make your cream mix in a small saucepan over low heat: 1 ½ sticks butter OR 2/3 cup virgin coconut oil, 15 drops Nu Naturals brand Vanilla Stevia,1 tsp almond extract and beat in one egg. Turn off the heat & whisk in ½ tsp each aluminum-free baking soda & whole sea salt, 1tsp ground coriander, & ½ tsp ground nutmeg. Combine cream mix with cultured flour mix until evenly blended & add any nuts, fruit, coconut, etc.(pecans are great!), so is unsulphered coconut, and dark chocolate chips (preferably malt-sweetened) or carob chips. Place heaping spoonfuls on a buttered baking sheet and bake at 375 degrees for 12-15 minutes.
Also, instead of nutmeg/coriander/almond extract/dried coconut/nuts/chocolate chips, you can get creative and use: pumpkin pie spice & allspice/ vanilla or almond extract/Sweet Leaf brand English Toffee stevia/finely diced fruit like apple, pear or persimmon OR coriander/vanilla extract & vanilla stevia/fresh, dried or frozen berries. Have fun!
As always, Don and I welcome any questions you may have via phone or email. For more information on the ancient whole foods philosophies we teach about, see the "about the food" page of my website www.cookwell.org. We hope to see you sometime soon. Maybe on a Thursday night to share lots of learning, laughter and incredible food.
Namaste ~
Courtney & Don
