Foray into Fermenting--a Natural "Flu Shot"

I had been hearing from all sides how important it is to eat fermented foods. It's the Lord's way of ganging up on me and getting me to pay attention... so I finally did.

At the same time I had been reading about it, my sister-in-law invited me to a class about fermenting taught by Joanne Seale. She was incredible, teaching us the basics behind the fermentation process, as well as tips and tricks that work for her. She taught us about kombucha, fermented vegetables, and kefir.

Kefir is fermented milk, the result of soaking kefir grains in milk for 12-18 hours. The kefir grains are made up of beneficial bacteria that culture or ferment the milk. It is incredibly nutritious. Here are a few quotes from people who know what they're talking about:

"Kefir is a cultured and microbial-rich food that helps restore the inner ecology. It contains strains  of beneficial yeast and bacteria (in a symbiotic relationship) that give kefir antibiotic properties." (Sally Fallon, "Nourishing Tradtitions")
 
"Some evidence shows that fermented milk products prevent bone loss and cardiovascular diseases... Cultured dairy products are a host for beneficial organisms that populate and protect the human gastrointestinal tract. Some strains of healthy bacteria actually support the other strains and they are your insurance against a takeover by harmful bacteria resulting in infectious diseases... Keeping the gastrointestinal tract colonized with healthy bacteria from daily kefir dramatically boosts your body's ability to fight bad bacteria.

"'Antibiotic' literally means 'against life' and 'probiotic' means 'for life'! Taking an antibiotic kills all the good bacteria as well as the bad, leaving your body wide open to the next infection that comes along. So if you or your child takes a course of antibiotics, you can replenish the good mircroorganisms killed in your gut by the antibiotics with about 30 days of eating live, fermented probiotic foods." (Robyn Openshaw, "12 Steps to Whole Foods Manual")

"The balance between bacteria is delicate, and the reason we care is because so many illnesses are affected when good bacteria are weakened. We call the condition Dysbiosis, and it plays a major role every time the immune system is engaged. Research has linked Dysbiosis to the following health conditions:

• Candida
• Food allergies
• Leaky-Gut Syndrome
• ADD/ADHD
• Autism
• Arthritis
• IBS/Ulcerative Colitis/Crohn’s Disease
• Autoimmune diseases
• Osteoporosis
• Hormone imbalances
• Cancer 

Basically when gut flora is out of balance, the entire immune system is compromised... When illness strikes or chronic illness symptoms flare, fortifying the good bacteria in the immune system may make all the difference. Plus when you succeed at restoring your good bacteria, you may be amazed at how seldom you get sick. Depending on the severity of your Dysbiosis, it may take 6 months to 2 years to fully rebuild your immune system – but boy are the results worth it!" (Lisa Best, Healing with Holistic Nutrition)

When I finally decided it was time to try it, I bought my kefir grains from Joanne (fermentinginutah.blogspot.com/). They proliferate and she divides and saves then in frozen half-pint mason jars. Once you thaw them they are ready to use.

Place the kefir grains in a quart mason jar. 

Add your milk. I use raw milk because it is unprocessed and unheated. It comes from cows that are grass fed and are not treated with hormones. You can buy it at Real Foods Market in Orem.

Joanne also sold me this "dairy strainer" which is actually a silk screen poly cloth. It works well to cover the jar of kefir over night to keep the fruit flies or any other curious organisms out while the milk ferments.

In the morning I get out another mason jar and this little strainer, which is actually a piece of my orange juicer. I strain off the kefir grains and put them back in a little bit of milk in the fridge until I'm ready to make the next batch (they need new milk every few days).  Then I use the fresh kefir in my smoothies (keeping the remainder refrigerated) and it makes them so creamy and delicious! Here's hoping it keeps us healthier during the upcoming sick season!

Favorite Smoothie Recipe

1 1/2 cups water
1 1/2 cups kefir
2 large handfuls of spinach
2 large leaves of kale or chard
1 cup mixed organic berries
1 ripe banana
1/2 lemon, squeezed
1 packet Stevia

Blend until super smooth. Makes about 6 cups.

Garden to Table

The garden produce is on! We are loving the fresh food on our table!

My friend told me a yummy way to prepare broccoli, and I don't know why I hadn't thought of it before! I spread about a tbsp of coconut oil on top, and some S&P, then roasted it at 325 for about 30 minutes. Delish!

I tried it with beets too, and it was way better than boiling. In the past I have roasted beets whole with skins on, but it makes a mess to peel and cut when they're cooked. This time, I peeled and quartered them first, and they were ready to eat when they came out. Oh they were good.

The green beans are the family favorite right now. No complaints about these tender, buttery boys!

The zucchini is already out of hand! It had been awhile since I made zucchini bread, and no better time than the present. I have healthified my recipe, and in my humble opinion, it's tastier than ever! 

Healthy Zucchini Bread

1 cup succanat or coconut palm sugar
1/2 cup raw honey
1 cup coconut oil
3 eggs
2 cups grated zucchini
1 tbsp vanilla
3 cups whole wheat flour
1 tsp salt
1 tsp soda
1/4 tsp baking powder
1 tbsp cinnamon
1/2 package chocolate chips, optional

Cream sweeteners and oil. Add eggs, zucchini, and vanilla. Sift dry ingredients and add to wet. Bake at 325 for 1 hour. Makes 2 loaves.

End of No-Sugar May

Day 21: Coconut curry rice and roasted brussel sprouts. This rice is so easy and versatile! It's just 1/2 yellow onion diced, one red pepper diced, sauteed in coconut oil. Then dump in a whole can of coconut mil, season with 1/2 tsp curry and s&p, and dump over rice (I usually use brown but ran out). You could add lots of things--peas, broccoli, chicken, pineapple... but I like it simple. the brussel sprouts are my favorite! Quarter then and roast with 2 tbsp coconut oil at 375 for 30-40 minutes. I just have to share my family's reactions. Mike: This is the most brussels I've even eaten. They're kind of bitter. Maddie: I'll have them! I love them! Ella: Awww, no fair! I want more! Ty: They're yummy! They feel good in my tummy! Jake: windshield wiped them all over the floor. Ya win some, ya lose some.

Day 22: Fruit popsicles were a hit! Best ones we've ever made, and way better than an otter pop. It's all about replacements and nobody feels deprived! 1 kiwi diced, 1/3 cup pineapple diced, 1/3 cup watermelon diced. Fill popsicle molds, the fill to top with 100% juice-- we had grape on hand. Freeze till set. (Made 4)

Day 23: Taste the rainbow! I am in love with guacamole salad. We eat it with organic corn chips or quesadillas. 1 can black beans, drained, 1/2 pkg frozen corn, 1 bell pepper, 1/2 red onion, 1 clove garlic, handful of cherry tomatoes, handful of cilantro, 1 avocado-- all chopped. Then dump in some olive oil, juice from one lime, and salt to taste. 

Day 24: Saturday night movie and popcorn! We love it homemade cuz it tastes so much better! (Not to mention how many ingredients you skip when you do it yourself.) Melt 1 tbsp coconut oil in a large saucepan over medium heat. Add 1/2 cup organic kernels and shake as they heat up to keep any from burning. Put lid on when they start to pop. When all are popped remove from heat. Drizzle with another tbsp of melted coconut oil and sea salt to taste. What a treat!

Day 25: I have to say most cravings for sugar are gone. If I ever do need something sweet (or Mike needs more energy to mow the lawn) this is my favorite--a spoonful of heaven! Peanut butter and raw honey are both high in antioxidants. Coconut oil and raw honey are both anti-viral, -bacterial, and -fungal. PB promotes heart health. Coconut oil gives energy, positively affects hormones and blood sugar, and increases metabolism and endurance. Raw honey is full of natural vitamins and enzymes, stabilizes blood pressure and sugar, is anti-inflammatory, and eliminates allergies! I love it when something tastes good AND is good for you! 

Day 26: Having leftovers of this for lunch, and it's amazing. Similar to the guacamole salad a few days ago, but with my first lettuce from the garden! Instead of olive oil and garlic, we used home made ranch. We also added 4 grilled chicken tenders and 1/3 cup of cubed cheese. I could eat it all day... But lucky me, we're having even more yummy food for a Memorial Day family party! (I ended up grilling salmon in honey lime marinade, and making the berry salad again, along with watermelon, pineapple, apples, and chips.)

Day 27: Sweet potato boats from Superhealthykids.com were a hit!

Day 28: We tried a new treat recipe for chocolate chip cookie dough dip with apples. My kids were obsessed with it... I just thought it was ok. Secret ingredient: chickpeas! 1 can chickpeas drained, 1 1/4 cup dates soaked in 1/2 cup water for 2-3 hours, 1/8 tsp salt, 1/8 tsp baking soda, 1 tbsp vanilla, 1/4 cup nut butter, 2 tbsp oatmeal, squeeze of honey, milk to help texture. Blend all ingredients (including date water) until smooth, then stir in chocolate chips (we used some grain sweetened). I didn't have vanilla and I think that would have been better!

Day 29: Lunch was a delicious pesto pasta salad. I used most of a jar of pesto (Kirtland from Costco) over a package of whole wheat pasta, a big handful of chopped spinach, a cucumber, orange pepper, grape tomatoes, chopped, and a shredded carrot. Good hot or cold! Recipe source, @eating_whole, a favorite food Instagram account!

Day 30: Lentil casserole makes it on the rotation most weeks cuz it's so easy and tasty. We eat it like taco salad and top it with cheese, greens, guacamole, salsa, tomatoes, olives... Whatever sounds good! We like to scoop it with chips. Recipe: 3 cups water, 3/4 cup lentils, 1/2 cup brown rice, 1/2 yellow onion chopped, 1/4 tsp basil, 1/4 tsp oregano, 1/4 tsp garlic powder. Combine all ingredients in a casserole dish and cover. Bake at 350 for 1 hour or until water is absorbed. 

Day 31: My attempt at kiwi custard creme was so-so. I substituted the sugar with maple syrup, but the kiwi was still pretty tart. Recipe here: http://homecooking.about.com/od/dessertrecipes/r/bldes68.htm

Sooooo... Today is the last day of May, and I'm happy to say we all did it!!! I'm proud of my family and their determination and acceptance of our goals. Was it hard? Surprisingly, not really! We had so many good things to eat that we didn't feel too deprived (except maybe when Mike was camping and wanted a s'more). Maddie even turned down cake at a party, and when I asked it it was hard, she said, "No, I'm used to it."

It took more time to find new recipes and a little more work in the kitchen, and it cost more to buy real food (we ate more honey, raisins, nuts, and produce)... But it's so worth feeling good. To answer some common questions, yes we both lost a few pounds, and yes we will continue to avoid sugar. We plan to enjoy a weekly family treat, but to use sugar very sparingly. The bottom line is sugar causes acidity in the body and feeds cancer and degenerative diseases, and I plan to live a long time. :) Thanks for all the enrouragement friends!

Wheat Oatmeal Waffles and Quiche

Day 20: It was a breakfast for dinner kind of day. We tried a new wheat oatmeal waffle recipe from my sister, topped with real maple syrup and fruit. The spinach quiche was super tasty too.

Whole Wheat Oatmeal Waffles (or pancakes)

1 cup whole wheat flour
2/3 cup oats (I ran through blender to make them finer)
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 tablespoon honey
1/2 teaspoon cinnamon
1 1/2 cups milk
2 eggs

Combine dry ingredients. Whisk together wet ingredients in a separate bowl, then whisk into dry ingredients. Batter should be lumpy. (For some reason I mistook this as a waffle recipe and it worked great in my waffle iron, but it originated as a pancake recipe!)


Easy Quiche

1/2 yellow onion, diced
1 clove garlic, minced
2 cups chopped spinach
4 eggs, well beaten
1 cup milk
1 teaspoon salt
Shake of pepper
1 cup cheese

Saute onion and garlic in coconut oil until soft. Combine eggs and milk. Season with salt and pepper. Stir in veggies.  Pour into a 9x13 pan greased with coconut oil. Bake in a 375 degree oven for 30 minutes or until set.

No-Sugar Catch-Up

 

Day 15: Costco, how I love thee! They carry so many healthy and organic foods at good prices! We eat this Pita Pal hummus almost every day and I feel good about it because it's made with organic olive oil instead of soybean or canola. I even figured out how to get raw carrots into my baby--food process them and add then to hummus!

And Costco had samples of these sugar free Belgian chocolates today.... My first chocolate all month, and that's sayin' somethin'!
  

Day 16: Granola, a heavenly food. This is my family's favorite breakfast, afternoon treat, and midnight snack... Which is why we're always out. Supply can't keep up with demand!

Granola
6 cups oats
1 cup wheat germ
1/2 cup raw sunflower seeds
1 cup unsweetened coconut
1 cup chopped raw almonds
1/4 cup flax seeds
1/2 cup coconut oil
1 cup honey
1 cup raisins
1 tsp cinnamon

Mix grains, nuts, seeds, and coconut. Pour oil and honey over and stir well. Spread on two baking sheets and bake at 300 for 15 minutes. Add raisins and cinnamon and stir. Bake 15 more minutes, stir again and allow to cool.
 

Day 17: Watermelon on a hot day is so refreshing! Bring on summer!

Day 17 addendum... My sister Dana gave us the idea of watermelon slushies and my kids would not leave me alone until I tried it! It was so refreshing and sweet--and easy!! I used 2 cups watermelon, 2 strawberries, 2 cups ice, 1 tsp lemon juice, and blended till smooth.

Day 18: Berry salad. We love the "nuts about berries" salad at Zupas so we do our own knock-off version. A bowlful of spinach, 3-4 strawberries sliced, a handful of frozen blueberries, and handful of almonds, and cinnamon vinaigrette: 1/8 cup olive oil, 1 tbsp red wine vinegar (or white), 1 tbsp honey, and a few shakes of cinnamon.

Day 19: Do anyone else's kids get hungry again after dinner? It's getting worse now that it's light longer and they play hard outside. I feel like I need to lock the kitchen sometimes! This was a good solution a few nights ago... Carmelized pears: 2 pears quartered. Place cut side down in a small baking dish. Top with 3 tbsp honey, 3 tbsp water, 2 tbsp butter, and sprinkle with cinnamon. Bake at 400 for about 40 minutes, basting every 10 minutes. This was a win for kids' tummies and Mom's sanity! 

Snobby Joes and Sweet Potato Fries

Day 14: 'Snobby' Joes were well named, because although the boys and I thought they were tasty, the girls turned up their noses snobbishly. Good thing we also had sweet potato fries, of which we could have eaten triple the amount! For those you cut a sweet potato (or three) into thing spears, place on a baking sheet, and dab with 2 tbsp coconut oil. Roast at 400 for 15 minutes, stir and roast another 15 minutes or until desired cripsness.

Snobby Joes (adapted from Isa Chandra at Post Punk Kitchen)

1 cup lentils
4 cups water
1 tbsp coconut oil
1/2 yellow onion, diced
1 red or orange pepper, diced
2 cloves garlic, minced
1 tbsp chili powder
1/2 tsp oregano
1 tsp salt
1 15 oz can tomato sauce
1 tbsp pure maple syrup

Bread or buns for serving.

Place lentils with water in a saucepan, cover and bring to a boil. Lower heat and simmer 20 minutes, or until soft. Drain and set aside.

Saute onion, peppers, and garlic in oil until soft. Add seasonings, tomato sauce, and drained lentils and simmer until combined.

More No-Sugar Challenge Recipes

Thanks to everyone who follows me for letting me overload you on pictures of food. It really is helping me be accountable during our challenge, but I'm sorry if I'm driving anyone crazy! I am putting each day here on my blog so I can refer back to it.

Day 7: Black bean and sweet potato burritos for dinner! The veggies are roasted to perfection in coconut oil and I think it's better than candy!

1 sweet potato, 1 bell pepper, 1/2 red onion-- all diced.
Add 1 tsp cumin, 1 tsp chili powder, 1 tsp salt, papper to taste.
Roast in 1 tbsp coconut oil at 400 for 20 minutes.
Add a can of black beans and juice of one lime. (Cilantro, chopped, if you want.)
Fill whole wheat tortillas and top with a little cheese, then roll up. 
Bake at 375 for 10 minutes.

I also made the tortillas for this dinner, and if you are interested in the recipe I got it here.

I make a couple of variations... I usually use olive oil instead of avocado oil. It works better for me to roll them out on my cutting board because they stick less than on the counter. Also, I divide the dough into 8 portions instead of 12 so they are a little bigger.

Day 8: Night off of kitchen duty!!! We went out for our 11th anniversary to Zupas and a movie... So refreshing and relaxing. We talked about eating the chocolate strawberries, but knew we'd have to answer to our kids, so we ate them plain... And they were still delicious!

Day 9: What's for lunch? If it's not leftovers, it's a sandwich on whole wheat bread. I pack them for my family too---Mike would eat pb&j every day (twice a day) if he could. :) Bread gets a bad rap but if it's organic (non gmo) and you're not gluten intolerant. whole grains are good for you! One og my New Year's resolutions was to eat veggies at every meal. You don't have to buy packaged convenience foods for lunches... Mother Nature made the most convenient ones around! If you want some great kid lunches, search 100daysofrealfood.com 'school lunch' or Instagram #kidseatingwhole.

Day 10: I am in love with grilled pineapple!

Day 11: Mother's Day dinner prepared by my family... they wouldn't let me help! Baked spaghetti and spinach salad tasted even better because I didn't make it. :)

Baked Spaghetti recipe here. A few adaptations... we use whole wheat spaghetti, and replaced one can of tomatoes with one can of tomato sauce. We usually just use the mozzarella and omit the Parmesan, although it would be extra yummy with both!

Day 12: Family Night treat was chocolate coconut banana pops! These were soooo good that everybody asked if we were cheating on the no-sugar challenge! So easy too...

3 bananas, halved
2 tbsp each of coconut oil, natural peanut butter, raw honey, and raw cocoa. Mix and melt over medium heat. Spoon onto each banana pop, then sprinkle with unsweetened coconut flakes. Freeze until ready to eat.

Day 13: Overnight No-Cook Oatmeal. This picture doesn't do it justice... it's so yummy! We use it as a variation to our usual oatmeal, and it's great for hurried mornings because you do the prep the night before. My friend Kim told me about it and then I found lots of variations here. I made the Blueberry Maple version and quadrupled it for our family:

1 cup rolled oats
1 cup Greek yogurt
1 cup milk
2 tbsp chia seeds
4 tbsp pure maple syrup

Dump in a jar and shake to combine. Stir in 1 cup blueberries. Refrigerate overnight and devour in the morning!

Carrot Cake Muffins

Last night we went to a bbq and I knew it would be a land mine of sweet temptations. So I armed us with  our own treat made with carrots, honey, applesauce, and whole wheat. It definitely helped... we didn't feel too deprived and we were all strong (it might have been the first time I ever turned down a homemade cookies)! Outta sight, outta mind is definitely the best way to resist sugar, but it is possible to say no!

Carrot Cake Muffins (adapted from melskitchencafe.com)

1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt
1/2 cup honey
1 egg, beaten
1/2 cup unsweetened applesauce
1/2 cup coconut oil, melted
3/4 cup shredded carrots

Preheat oven to 350. Mix all dry ingredients in a large bowl. Mix wet ingredients in a separate bowl, and then combine, mixing only until combined.

Oil muffin tin with coconut oil or use muffin liners. Distribute batter evenly. Sprinkle more cinnamon on top to look pretty. Bake for 18 minutes.

(Makes 12 muffins)

If you like cream cheese frosting with carrot cake (our favorite!), try this healthified version I got from my sister-in-law!

8 oz softened cream cheese
1/4 cup softened butter

Cream together really well and add a teaspoon of vanilla.
Then add sweetener to taste. (I used about 1/4 cup of honey, she used eritherol.)

Add a little milk until the right consistency.  I put it in a frosting bag and piped it onto our muffins.

No Sugar May + Recipes

Some of you have been asking for the recipes I use during our 30 day no-sugar challenge, and if they are too long to post on Instagram I will put them here!

Day 1: Avocado toast! Dave's killer bread, organic good seed variety (from Costco), smothered with organic coconut oil, and topped with half a sliced avocado. I dream about this treat.

I was also eating leftover butternut squash pasta. It was so-so, probably because I used too much onion and didn't have the Parmesan.

Pasta with Butternut Parmesan Sauce

1 butternut squash
8 ounces pasta (recipe calls for penne, I use organic whole wheat spaghetti from Costco)
1 tbsp coconut oil
1/2 cup onion, minced
1/2 cup freshly grated Parmesan cheese
1/2 cup whole milk (or half and half)
1/8 tsp grated nutmeg
2 tsp lemon juice
Salt and pepper to taste
Water as needed to thin the sauce

Preheat the oven to 350. Cut the squash lengthwise and scoop out seeds. Place halves in a glass baking dish cut side down. Add 1/4 cup water and bake for 40 minutes or until soft. Allow to cool , and then scoop out the flesh from the skins. Puree in a food processor.

Cook pasta until al dente. Saute onions in coconut oil until soft. Add squash puree milk, a little at a time, until smooth. Add spices, then water until consistency you want. Pour the sauce over the pasta and top with fresh Parmesan.

Day 2: Granola Balls

1/2 cup raw honey
1/4 cup coconut oil
1 tsp cinnamon
1/2 cup chopped almonds
1/2 cup sunflower seeds
1/4 cup chia seeds
1/4 cup raisins (forgot)
1 cup rolled oats

Mix well. Scoop into balls with a tablespoon. Refrigerate.

Day 3: Green smoothie + Saturday whole wheat banana pancakes

Green Smoothie

3 cups water
3 handfuls greens (I get organic power greens--kale, spinach, chard--at Costco)
1 cup frozen berries
1 banana
1 tbsp chia seeds
1 tbsp cocoa

Makes about 5 cups. Ideally I would drink it all but I usually share. :) This is totally customizable with and type of fruit!

My smoothie guru and healthy eating superstar is greensmoothiegirl.com. She is my go-to source for health news and information. I trust her opinion over almost anyone. 

Pancake recipe is from 100daysofrealfood.com.

Day 4: Wild Rice Stuffed Squash and Mousse Moussetaches!

I served this with steamed cauliflower sprinkled with cheddar cheese, salt and pepper. Mike and I thought the squash was tasty but the kids didn't love it. Good thing we were making a healthy chocolate mousse for dessert!

Wild Rice Stuffed Squash (adapted from The New Whole Grains Cookbook, by Robin Asbell)

3 acorn squash
1 cup wild rice (I used a mix of wild rice and brown rice)
2 cups water
1 tbsp coconut oil
2 stalks celery, minced
1 cup chopped onion
1 tsp dried marjoram
1/2 tsp pepper
1 tsp salt
pinch of nutmeg
1/2 cup almonds

Preheat the oven to 400. Cut each squash from stem to tip, scoop out seeds, and place cut side down on an oiled baking sheet. Bake about 30 minutes or until soft.

In a medium saucepan, bring the water and rice to a boil on high, and then reduce heat to low and simmer for about 30 minutes or until soft. In a small pan saute the celery and onion in the coconut oil until soft. Add marjoram, papper, salt, and nutmeg.


After squash is cool, scoop out the flesh, leaving a little behind to keep the skins from tearing. In a large bowl, mash the flesh and reserve. In a food processor grind the almonds to powder. Add the ground almonds, sauteed mixture, and wild rice to squash bowl and mix thoroughly. Stuff the mixture into the reserved squash shells. Place in a casserole dish and bake at 375 for 30 minutes, or until heated through.


Healthy Chocolate Mousse

1/2 cup water
1/2 cup cocoa
1/2 cup honey
2 avocados

Blend until smooth. Chill and serve!

The Power of FOOD!

I have to admit, in the past I have mostly "lived to eat."

I usually eat healthy foods, but I have never tried to reign in my cravings for sweets. I have a very healthy appetite (and that's saying it nicely). The truth is that I am still known among my high school friends for eating the most... and I often out-eat my husband. To my credit, my thyroid replacement medication speeds up my metabolism, I'm exercising often, and I'm also still nursing--so I'm always hungry!

That being said, I have noticed a gradual shift in my thinking over the past few years to the opposite saying "eat to live." I'm a firm believer that everything you put in your mouth has an effect on your body, and that you truly are what you eat. I love this quote my friend recently shared on Facebook:

So true. I am still on a steep learning curve when it comes to eating healthy, but this idea helps me to see food choices with black and white thinking... it's the gray area that's dangerous. It becomes not, "One piece of chocolate won't add to my thighs," but "This chocolate will raise my blood sugar and acidity levels and feed cancer cells in my body." Do you see the power?

Last winter I saw a holistic doctor for help in treating my thyroid cancer naturally (to avoid re-growth and radioactive iodine). He suggested that I eat LOTS of organic greens (specifically green smoothies and chlorophyll), cut sugar from my diet, and supplement vitamin D3 and selenium. It may seem strange to think that simple nutrition can fight cancer, but as the documentary Forks over Knives states, only 1-2% of cancer is genetic. Did you get that?! In other words, 98-99% of cancers are caused by factors that we have control over, primarily what we eat!

It shouldn't be surprising to me that food is powerful. I've long been obsessed with the power of life possessed inside a tiny seed.
 

It starts as a small shriveled brown speck, and miraculously sprouts into something beautiful... and in most cases, nutritious! Which is exactly why I love growing my own food in the garden.

So instead of sitting back and worrying about the remaining thyroid cells in my neck turning cancerous and spreading, I'm choosing to ACT and "let food be thy medicine." (Hippocrates)

We're drinking green smoothies almost every day (Green Smoothie Girl is my guru!). I'm increasing plants in my diet (specifically trying to eat veggies at every meal), decreasing animal-based foods, and cutting processed and refined foods. This, my friends, means sugar.

It's time to take the bull by the horns. We do pretty well at home because we don't buy processed junk food, but those sweets sneak in all the cracks and crannies! For awhile I was allowing myself to feel better about baking with organic sugar, but the truth was I was still eating baked goods way too often! And the kids get sugar constantly at school and church... I know sweets are satisfying and people use them to show praise, appreciation, and even love. But it's time to take control of my family's health and future.

So May 1st-31st, we are holding an Andrews Family No-Sugar Challenge! We have educated and empowered our kids, set goals and guidelines, and provided rewards. I will be sharing a daily update on Facebook and Instagram of something we are eating or doing that is still satisfying and enjoyable--without the sugar. This will provide me with accountability, and hopefully support and encouragement!

After the 30 days, our goal is to have a family treat once a week. This will often mean baking something together on Sundays, or going to our favorite frozen yogurt place as a family. But the hope is that after realizing we can live without sugar, our desire to eat it will decrease.

I realize that this might be hard, and especially that isn't socially "normal." Birthday parties, social gatherings, and even church activities will be different for us, but that's ok. There are other ways to enjoy life!

I like a quote from Dave Ramsey, the financial guru. I take it out of context, but I think it's powerful in a different way:

"Live like no one else, so later you can LIVE like no one else!"

Healthy Eats

In my quest to eat healthy, whole foods, I am often trying new recipes to satisfy our cravings with foods that taste good while they are good for us! I thought I would share a few favorites of late.

Healthy Dark Chocolate! Yes, these words can really co-exist! Where has this been all my life?

1/4 cup coconut oil
2/3 cup cocoa
4 Tbsp honey or agave


Melt oil in a saucepan. Mix in other ingredients. Pour into a small baking pan (I used a glass bread pan) and refrigerate for 10 minutes. Cut into small pieces.


This satisfied my sweet tooth like nothing healthy has before. My kids loved it too and ask me to make it often!

Healthy Carrot Cake Muffins. I got this recipe from melskitchencafe (here). I love that they are dense and moist, but made with healthy ingredients like applesauce, carrots, whole wheat flour, and honey!

Grilled Honey Kebabs. This one is from Mel too (recipe here). We just got a new grill and are loving all the possibilities! These were heaven on a stick.

Greek yogurt with honey is a staple around here for lunches and snacks. Any kind of fruit kicks it up a notch!


Are you sensing a theme here? HONEY! We love honey as a natural sweetener and use it in oatmeal, granola, baking, salad dressings, and sometimes even off a spoon. :) I have been buying organic honey in bulk at Costco, but I am currently researching suppliers of raw honey to gain the amazing benefits! Raw means it is unpasteurized and all the vitamins, minerals, enzymes, and antioxidants are still intact. To read more about the incredible health benefits of honey, go here.