Category Archives: Food

Let’s Talk Baby Food: Part 2

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Here we are – the much anticipated Part 2 of Let’s Talk Baby Food with Deidre Lindeque, who is a Nutripaeds Dietitian and Lactation Consultant, (check them out on Facebook here). If you haven’t seen Part 1, you can find it here.

I promised we’d tackle the topics of Baby Led Weaning and the The Dirty Dozen and Clean Fifteen. Grab a coffee – it’s another long one. Let’s dive straight in!

Baby Led Weaning:

(Personally I did ‘normal’ weaning for my first (you know, it felt like I was ‘sticking with the rules’), and then significantly more baby led weaning with my second. I’m imagining continuing the baby led weaning with number 3 – almost more for ease of eating times than anything else…)

Many moms ask if they should do “baby led weaning” or “normal weaning” – and Nutripaeds does not believe that one should practice one OR the other but ideally an amalgamation of both. For soft foods e.g. yoghurt, oats, nut butters etc. spoon feed as you would be eating such things in the same manner as an adult. Important however is not to underestimate an infant’s ability to self feed non-pureed foods much earlier than what was commonly practiced, so there is no problem with incorporating principles and ideas of Baby-led weaning into “traditional” weaning routines.

baby food yoghurt berry

Baby-led weaning is, it must be said, a somewhat cheesy term for just letting your infant self-feed. You cut food up into manageable sticks and offer it, they eat. It’s really pretty simple.

The key difference between BLW and traditional weaning, when you think about it, is in the order that children learn to eat. With a puree, they learn to swallow first and then chew, which works fine until they meet a lump. With BLW, the babies learn to chew first and swallowing might come sometime later.

It’s ‘baby-led’ in the sense that you let them do what they need to do while they’re learning, and as the parent you resist the urge to get wound up in knots about how much they’re eating, whether they like the food you thought they’d like and whether it’s mashed into the nearest carpet. The main thing is… it’s all good clean (messy) fun.

Some Simple tips for getting started: (How great is this advice?)

  • Forget ‘baby food’. Food is food – as long as you’re not adding salt and sugar. To start off with, think chip-sized because it’s an easy shape for little 6-month- olds to grip, but you’ll soon move on to smaller pieces as it’s more interesting for a child developing a pincer grip.
  • No bowls, they’re just asking to be flung heavenwards. Put the food on the highchair tray or table and remember, it’s all a learning experience for the baby at this point.
  • There will be mess! If you are weaning in summer don’t be afraid to eat outside or semi-naked. For winter invest in a great cover-all and pelican bib.
  • Putting a wipe-clean tablecloth under the highchair is a good idea if you have carpets and some people find that a crinkle cutter is handy to make food extra-‘grippable’.
  • Experience suggests that the more effort you put into making something special for the baby, the less likely they are to eat it 😉 Give them what you’re having. If they hate it, that’s okay, they’re getting their calories from milk anyway.
  • Of course it would be perfect if we ate every meal as a family but this isn’t always possible. Try to keep your ‘social activity’ head on, though, even if it’s just you and your baby sharing a sandwich at lunch. Keep smiling, keep enjoying, keep paying attention. It’s just good manners at the end of the day, something it’s never too early for a child to learn.
  • Don’t get too hung up on three meals a day, it may take a while to work up to that. Whatever’s convenient and enjoyable for you is best.
  • And don’t put too much on the highchair tray at the one time, just a couple of pieces of food will stop them feeling overwhelmed.
  • Actual hunger can be frustrating for the babies when they’re still getting to grips (quite literally) with things. Timing ‘meals’ to between milk feeds seems to be best, and because it’s just finger food you aren’t limited to staying in. There’s no reason why you can’t pack a wee Tupperware with some carrot or cucumber, buy a banana when you’re out or just pull some bits out of an undressed salad.
  • Never put food into a child’s mouth, let them put it in by themselves so that they can control it as it moves backwards.
  • Nappies and their contents will soon fascinate you in ways you never thought possible. Raisins re-hydrate, little pieces of still-green broccoli sneak through the digestive system and bananas produce poo with strange black threads.
  • Have a camera ready to capture those first gummy, carroty smiles because as daunting as it may seem, weaning is a very short time in your child’s life. So remember to enjoy it…

Finger Food Ideas:

  • Steamed (or lightly broiled) whole vegetables such as green beans, baby sweetcorn, mange-tout/sugar-snap peas).
  • Steamed or lightly broiled florets of broccoli or cauliflower.
  • Steamed, roasted or stir fried vegetable sticks such as carrot, pumpkin, butternut, potato, aubergine, sweet potato, parsnip.
  • Raw sticks of cucumber (great when straight from fridge to ease the gums of teething babies).
  • Thick slices of avocado (not over-ripe and they become very soft and squishy)
  • Fruit such as pear, apple, banana, peach, nectarine, halved grapes, pawpaw, mango – either whole or as sticks.
  • Cheese – sticks of firm cheese e.g. cheddar or gouda and well as cubes/triangles of full fat cream cheese.
  • Dried fruits such as mango strips. Baby sweet corn and fingers of peeled cucumber and avocado are all yummy and easy.
  • Starchy foods are nice ways to incorporate energy especially into fussy eaters, some fun finger starchy include: balls made of cooked rice or quinoa and small pieces of toast fingers.
  • Rice cakes, rusks and dry breakfast cereals such as all bran flakes and multigrain oatees.
  • Mini brown bread sandwiches cut into triangles, fingers or squares – suitable fillings include mashed banana, hummus, grated cheese, cream cheese, mashed avocado, nut butters.
  • Falafels, lentil balls and mini meatballs – beef, chicken, ostrich and lamb mince variants – one can also cook it as a meatloaf.
  • Cubes of firm cooked fish, fish balls made with minced fish.
  • Cubes of tofu, slices or quarters of hard boiled eggs or strips of well cooked omelette.
  • Fishcakes or fish fingers (not processed variants).

NB: You do not need to use recipes designed especially for babies – just keep salt and sugar (and heavy spice) to a minimum.

Don’t be fearful of choking, as long as you are always present when your child is eating and as long as food is soft and pieces are small, your child will learn to chew and navigate his way through his finger snacks. Remember practice makes perfect and if you never allow your baby to practice with new foods and foods that need to be chewed then he won’t become an expert at chewing and he will be a choking risk. So relax and keep it simple and nutritious and watch as your baby enjoys this new feeding experience.

THE DIRTY DOZEN and the CLEAN FIFTEEN.

berries

The dirty dozen and the clean 15 refer respectively to the fruits and vegetables that are the most and least contaminated by pesticide use, according to the Environmental Working Group.

Why do we care? Pesticides are toxic by design! Different pesticides have been linked to a variety of health problems, including hormone disruption, cancer and brain toxicity (and many, many more). But for most people, switching to organic produce is a gradual process. Because organic foods tend to be more expensive than their counterparts, making informed choices in the produce aisle helps minimize pesticide consumption while keeping the budget in check!

Should you avoid the dirty dozen? Absolutely not! Fresh fruits and vegetables are always a healthier choice than processed foods. Besides, non-organic processed foods are sure to contain loads of chemicals too. Instead, let the guide dictate your allocation of organic vs. non-organic purchases.

Why eat organic food? All of this opens up a bigger discussion about the choice to eat organic food — and the reasons that not everyone does. Often, the decision comes down to bottom line. Non-organic foods usually cost less money. But there are other costs — hidden costs — that have to be considered too. These include abstract factors like the cost of demanding more from the earth than it can produce and the long-term health costs associated with ingesting chemicals.

There are also ways to offset the increased out-of-pocket expenses incurred by prioritizing organic foods.

Committing to cooking whole foods from scratch – alongside careful meal planning, home gardening and food preservation – can largely counteract the cost of organic food purchases. The process is gradual. Change takes time. And all of us have to work within our budgets.

Which is where the dirty dozen and the clean 15 come into play. The list is a resource to help you make the best choices for your health and for the earth, whatever your current budget or state of ‘greenness’. If eating from the dirty dozen list (non-organic) be sure to wash the fruit and vegetables well before consumption. (Find my handmade fruit and veggie wash here)…

The Dirty Dozen (in order of contamination)

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1. Apples
2. Celery
3. Sweet bell peppers
4. Peaches
5. Strawberries
6. Nectarines
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries
12. Potatoes

The Clean Fifteen (in order of least contamination)

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweet peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms

Avocado

…and that’s a wrap – WOW! Be sure to screen shot the dirty dozen and clean fifteen lists for next you visit your local grocery store – or you can use this information to inspire a fresh change, and find a Good Food Club/Organic Drop off/Collection food system (such as Think Organic) in your area. I’m finally in the groove of ordering all my animal products (dairy/meat etc.) from local farmers and so bub number 3 is in for a treat.

Please don’t feel overwhelmed by all this info – one small change is how everyone starts, and often leads to the next small change and before you know it, life is looking a little different. Encourage the change, prioritize and go for it! Good Luck.

A HUGE HUGE thank you to Deidre and the Nutripaeds Team. They are fantastic and so inspiring! Visit them on Facebook here and online here and please give them some love.

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xxx

Have I introduced you to the Lara Ball?

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If you’re in any Paleo/Whole30/Vegan circles, no doubt you’ve heard about the Lara Ball? And if not, well then, let me enlighten you.

This is quite simply one of my all time fave snacks for when you’re trying to be good (so you’re not spontaneously making fudge, or homemade custard to eat out of a mug, or tackling that tub of Haagen Dazs in your freezer – yup – been there). I hadn’t made them for a while and then when a group of girlfriends were keen on a month of paleo, I remembered my long lost friend and made some last night. And I’ve eaten about 24 in the last 8 hours.

So Lara Balls. So good, so sweet, so healthy, satisfying and ah, they just hit the spot when you need it most.

lara balls 2

WHAT YOU NEED: 

  • 1.5 cups Almonds (I know they’re expensive at the mo, but trust me)
  • 1.5 cups Dates (pitted, always pitted)
  • 3 or 4 tablespoons soft/melted Coconut Oil
  • 2 tablespoons Raw Organic Cacao Powder (optional)
  • However much you feel like adding Chia Seeds (optional)
  • Again, however much you feel like adding fresh Coffee Grounds (optional)

DIRECTIONS:

Easy as. You throw your almonds into a food processor and switch on FULL BLAST. It’s loud. Really loud. So switch it on and run out the room. Once it calms down and those nuts have been crushed into small cous cous-like prices, add your dates. Then your coconut oil and then the optional extras. And blend blend blend. (My hubby loves the coffee ones, I’m not such a fan, but cacao and chia seeds – YUM!)

Once everything is nicely mixed, grab them in your hand and squish them into balls and pop them in the fridge. If you find they’re too dry then add a touch more coconut oil so they hold firm when you make balls. On the flip side, if they’re too oily, no harm, you can simply use less oil the next time. And when I say ‘next time’, I mean the next day because you’ll probably finish them all today.

Enjoy xxx

Image credit: www.chocolatecoveredkatie.com

Let’s talk Baby Food: Part 1

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Nope, the baby didn’t come early, I’m still pregnant and not thinking about homemade purees or food mess or starting this little one on solids for a loooong time… but I’ve loved the interest many of you have shown on this pregnancy journey with Pure Beginnings and a number of questions have come up around babies starting solids. So, let’s chat about it!

While I’ve done this twice before (and have my own opinions and thoughts on it), I’m no expert, and back when my kids were 6 months I went with the guidance of my local health nurse, fellow moms’ advice, a couple books and a (little) bit of (sleep deprived) initiative.

So I contacted my friend Deidre Lindeque, who is a Nutripaeds Dietitian and Lactation Consultant, (check them out on Facebook here). I really do trust what Deidre has to say and I must say, I read with glee the info she sent me, as it falls very much in line with what I did with our boys, and what I wholeheartedly agree with. Relief!

baby food green puree

Let’s dive right in:

WHEN TO START FEEDING BUBS SOLIDS:

Deidre agrees that between 4 and 6 months is a good time to start. I started both of my boys at 6 months (or slightly later). I was travelling New Zealand at the time my youngest was 6 months and was not planning to puree home grown organic veggies en route. The boob would suffice. It can be tricky to know when to start if your baby was a preemie for eg, so here are some things to look out for:

  • Baby’s ability to hold up his head,
  • His ability to sit well with support,
  • Seeming dissatisfied after milk feeds,
  • Showing an increased interest in YOUR food at family mealtimes,
  • Absence of the ‘tongue thrust reflex’ – i.e. pushing everything that is put in his mouth back out!
  • (Do bear in mind, though, that some preemies may have developmental delays that mean they may not display ALL these signs).

WHAT TO START WITH: (ahhhh… this is a controversial one)

‘Scientists tell us that genetic programming and nutritional habits are formed within the first 1000 days of life. That is from conception until two years of age. This period of life lays down many foundations and most importantly the blue print and map for your health. As parents there is so much we can do to assist our children in laying down a positive health blue print. One aspect is monitoring the amount of sugars that go into our children’s diet. We can do this from before birth, and definitely when we wean onto a solid diet. Breastmilk is always the gold standard so if we just take a moment to look at breastmilk and what is actually in breastmilk. Mature milk is mostly water with fats (55%), carbohydrates (37%), proteins (8%), and various elements such as minerals, vitamins, and enzymes. So if this is the case why do we wean babies onto 78% carbohydrates and 12% fat and 10% protein – which is a make up of most BABY CEREALS. We totally switch the body’s source of energy’. (Nutripaeds) AMEN! I’ve ALWAYS been anti baby cereals. I’m crying with happiness here.

*Disclaimer: While breast is best, I know of many moms personally who have had a very tough time breastfeeding and have had no other choice but to switch to formula. If this is you, please please please don’t feel judged. Every mom has her own experience and her own story. We love you.*

Deidre suggests weaning onto less processed man made foods like vegetables, fruit, and healthy fats. Combos such as avocado with mashed paw paw, or gem squash and blended olives. Maybe some sweet potato and macadamia nut butter. All these options present a nutritional profile more similar to breastmilk than a traditional weaning cereal. (I’ve always stuck to less sugary veggies and introduced fruits later as once those virgin taste buds know the taste of a grape or an orange, it’s hard to convince them marrow and asparagus is the flavour of the day.)

baby food 3

‘Healthy unprocessed grains like millet, spelt, oats, rice and quinoa can definitely be included in your baby’s diet down the line but no need to rush these introductions in the first few weeks of weaning’.

‘Thanks to the latest allergy research, feeding protein foods or high risk allergen foods early on into solid introduction is not only safe but may also be protective against the child developing an allergy to a specific protein food. Protein foods include fish, egg, nut butters, chicken, fish, beef and lamb’. 

So, I know you’re itching to know exactly WHAT foods are recommended: Here’s what Nutripaeds suggest:

  • Steamed (or lightly broiled) whole vegetables such as green beans, baby sweetcorn, mange-tout/ sugar-snap peas)
  • Steamed or lightly broiled florets of broccoli or cauliflower
  • Steamed, roasted or stir fried vegetable sticks such as carrot, pumpkin, butternut, potato, aubergine, sweet potato, parsnip, baby marrows,
  • Raw sticks of cucumber (great when straight from fridge to ease the gums of teething babies)
  • Thick slices of avocado (not over-ripe and they become very soft and squishy)
  • Fruit such as pear, apple, banana, peach, nectarine, halved grapes, pawpaw, mango – either whole or as sticks
  • Cheese – sticks of firm cheese e.g. Cheddar or gouda and well as cubes/triangles of full fat cream cheese
  • Dried fruits such as mango strips. Baby sweet corn and fingers of peeled cucumber and avocado are all yummy and easy finger foods.
  • Starchy foods are nice ways to incorporate energy especially into fussy eaters, some fun finger starchy include: balls made of cooked rice or quinoa and small pieces of toast fingers ,
  • Rice cakes, rusks and dry breakfast cereals such as all bran flakes and multigrain oatees.
  • Mini brown bread sandwiches cut into triangles, fingers or squares – Suitable fillings include mashed banana, hummus, grated cheese, cream cheese, mashed avocado, nut butters.
  • Falafels, Lentil balls and Mini meatballs – beef, chicken, ostrich and lamb mince variants – one can also cook it as a meatloaf and cut it into strips.
  • Cubes of firm cooked fish, fish balls made with minced fish.
  • Cubes of tofu, slices or quarters of hard boiled eggs or strips of well cooked omelette.
  • Fishcakes or fish fingers (not processed variants)

Yeeeeowzers. Too much info coming your way? Well, Nutripaeds have been ever so kind, to share with us a brief overview of a Step-by-Step (and week-by-week) Weaning Guide which you can download here: Nutripaeds Weaning Guide.

baby food puree

We have so much deeply valuable information for you – I’ve split this blog post into 2 parts – because, I’m not sure about you but my brain-of-mush cannot take much more. In the next blog post (Let’s talk Baby Food: Part 2) we’re going to talk about The Dirty Dozen and Clean Fifteen, and Baby Led Weaning compared to Normal Weaning. 

Until then,

xxx

Image credit: www.babycentre.com, www.pitterpatter.com, www.thevintagemixer.com

Banana Chips, and how they can save your Life.

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My sister-in-law totally shows me up. She is like the most intentional mom I know, and I know a lot of them. She is so down to earth (so you can’t hate her) makes EVERYTHING from scratch, is like super creative with her kids, all the while being a patient wife (me, not so much) and super calm mother (again, I don’t make that list). She’s constantly calm. How? I don’t know.

And while being awesome, her and my hubby’s brother bought my husband a biltong maker one Christmas. Because, of course, it makes so much more than just biltong. It dehydrates just about anything and so your options are endless. As I type this, I can hear it humming next to me dehydrating slices of banana.

We got through 6 weeks traveling from Vancouver, to New Zealand, to Australia and then finally Cape Town thanks to BANANA CHIPS. Banana chips saved our lives. Banana chips were the then-toddlers premium choice of snack and would do anything for them. You know how you’re all like “hubby, have you packed the dummy?” before you leave the house with a baby? Replace ‘dummy’ with ‘banana chips’ and that was us.

All hail the Banana Chip. It saved us. It saved us on airplanes (that alone means it should receive some kind of Nobel Peace Prize), and in people-movers traveling across the south island of New Zealand. It saved us in supermarkets, on boat trips, during half marathons and when mom and dad just needed.a.break. That crispy little yellow (gold) ray of light was our go to.

And I know what you might be thinking… banana chips… gross. And maybe (if you’re grabbing them from the bulk bin at your local grocery store). But not if you make them yourselves. Ohhhhh no. Delicious, and (somewhat) healthy, and cheap, and e-a-s-y, and don’t forget – top quality bribery tool.

HERE’S THE HOW TO:

Homemade-Banana-Chips-on-parchment-paper-682x1024

What you need: bananas. (No additives!)

IF you have a food dehydrator:

Slice the bananas and place them on the dehydrators shelves/wracks. Pop them in and turn your dehydrator on. Leave them around 12 hours, and when you have a moment, take them out, flip them over and put them back in for another 6-8-ish hrs (all depends on how thick you cut your banana). Be careful when flipping them as they can still be soft underneath and can break.

IF YOU DON’T have a food dehydrator:

Pre-heat your oven to 120C and line your slices of banana on parchment paper. Pop them in the oven for 30min. Take them out and flip them over. They can be a little tricky to flip, but you can do it. Use a thin blade to get under them if need be.

Once they are all tuned over pop them back into the oven and allow them to dry for another 30 minutes. When the time is up, take them out of the oven and set aside to cool. Your chips will still be drying out slightly when you take them out from the oven.

After 10 or 15 minutes you are ready to have a taste. I usually store mine in an air tight mason jar in the grocery cupboard. Done.

Now go for it and throw yourself this lifeline.

Picture credits: www.thecarameljar.com, www.recipeshubs.com.

Carrot, Ginger and Orange Juice

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Both my kids are snotty. It’s that horrible fine (blurry) line between sending them to school with a bit of snot and the occasional cough (and pleading ignorance – come on parents, you all know what I’m talking about) and keeping them home (read: ex-haus-ting) and rearranging my work schedule.  Arghhhh…

I’m not a regular pill popper when it comes to my kids, but I’m also not Georg Von Trapp and do offer them meds should they need them. But my first port of call is always going natural. So yesterday we had a juice-making-marathon making carrot, ginger and orange juice. It is very cute when I add too much ginger and my 2 year old calls it ‘th-py-thy’ (spicy).

Recipe: Not a tough one guys – carrots, ginger and orange (skin peeled off!).

orange, ginger and carrot juice 2

Yesterday I also added some left over papaya and a tiny knob of pineapple (it was about to be tossed – one the best thing about a juicer is that you can use almost-off stuff and not be grossed out). If you need to sweeten it (reduce the th-py-thy-ness), apples can be added, and I had some half cut lemons that I tossed in too. I poured it in a mason jar and kept it in the fridge and the whole family had a health boost.

Take those remains and toss them in your compost or use them to make bokashi bran.

I also popped some of the juice into my Zoku-maker and made ‘ice creams’ for the kids. What a win. They are such innocent little beings, and so stoked to have ice creams as part of their dinner. Shame.

Keep warm, healthy and safe this winter.

Picture credit: www.createnourishlove.com

 

Oh good, more chocolate

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Right, so we all know I’m (somewhat) addicted to sugar and I’ve done my UTMOST to hide this from my children. But it’s Easter, and we all know what that means. Clay can sure recite the story of Jesus and ‘Judith’ to whoever wishes to listen but as soon as those flashy, crinkly, bright foil covered chocolate anythings come near his body, it’s tickets.

If only I had enough energy to make time in my quiet, calm, relaxing afternoons with my boys to collectively and joyfully make our own homemade chocolate in moulds with no spilling, no screaming and no one burning each other. But alas, we don’t, so, having bought possibly the most winning present EVER for the kids for Christmas last year (our ZOKU instant pop maker), I thought I would try my hand at some healthy quick pops this year for Easter and try avoid the chocolate as much as possible. My kids can sense sugar a mile away so I certainly wont be winning entirely.

I found this awesome recipe for Healthy Easter Egg Breakfast Popsicles. Check them out!

Popsicles 1
So, here’s what you need:

Ingredients:

  • 500g yoghurt*
  • handful granola/muesli
  • handful blueberries
  • handful raspberries (… any berries really…)
    (*you can use different types of store bought yoghurt (flavoured/plain/greek), or make your own homemade yoghurt using your Wonderbag).

Equipment:

  • Egg shaped silicone mould or muffin cups (I’ll use my quick pop maker I think, although these egg shaped silicone moulds are too cute!)
  • lollipop or cake pop sticks

Method:

Place a small dollop of yoghurt into each egg in your silicone mould/quick pop maker, filling each egg to about a third.  Push chunks of granola into the yoghurt, then add a few raspberries and blueberries to each egg too.

Place a lolly stick into each compartment, laying it down as flat as possible.

Fill each egg to the top with yoghurt, making sure it covers all of the fruit and the lolly stick.

Popsicles 2

Place mould in the freezer and freeze for at least 2 hours or overnight, until the eggs are frozen through and solid.  Once frozen, pop out of the moulds, leave the popsicles on a plate at room temperature for a couple of minutes to soften a little then serve immediately.

Yeeeuuuum. Healthy Easter 101.

Homemade Fruit & Veggie Wash

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I recently read this article about how our ancestors wouldn’t recognise some of the fruit and veggies we eat nowadays because of how humans have altered them over the years and it got me thinking.

It made me aware… again… of how quick we are to give ourselves a pat on the back or a noddy badge for bulk buying *healthy* fruits and veggies for our families but how healthy is healthy?

Yesterday I bought a punnet of seedless grapes (…hang on… how do they produce ‘seedless’ grapes I wonder) and it clearly said on the box ‘preserved with sulphur dioxide’. That doesn’t give me the warm and fuzzies – not sure about you.

grapes

Apparently “sulphur dioxide is a poisonous gas which is sprayed on fruit, and acts as a preservative, enhancing its color and preventing mold.  Airborne inhalation of this chemical has lead to a rash of breathing problems, premature birth and premature death.” Source: Living Pure and Simple Blogspot.

Soooo… how’s about we try do something about this.

First prize we buy local and organic. If you can’t do both, first go local. A lot of the reason we have chemical preservatives on our food is because our food needs to travel from far away to get to our table. The whole farm-to-table idea. Having said that, it’s not always possible.

(Side thought… Micheal Pollan has written some EXCELLENT books on this matter – including The Omnivores Dilemma, In Defense of Food and a great quick read/conversation starter Food Rules. Food Rules was the catalyst for a stimulating discussion of 5 new-to-Vancouver-and-Regent friends (now close as family) on a road trip from Vancouver to San Fran and back again). 

The next step we can take is in our own kitchens. Can we wash our foods in such a way that it minimises the nonsense that has been sprayed/fed/forced onto our delicious food. Well yes, there is.

Thanks to Wellness Mama – here is what she has suggested. And no surprises here, the DIY homemade wash – includes… our old and underrated friend, white vinegar.

Wellness Mama says: “Organic or not, if I didn’t grow the produce myself or get it from family friends who are trusted farmers, I always make sure to carefully wash all produce that we eat. This is especially important with non-organic produce, but I even wash organic store-bought produce as well.” Isn’t she inspiring?

apples in buckets

Different fruits and veggies are treated differently on farms. The Clean 15, Dirty Dozen list is a good benchmark to use when thinking about what to buy organic and what you can wash at home. Screen print this baby for quick access when out shopping.

Fresh market fruits and vegetables


Store Bought Wash?

The University of Maine studied the most popular store bought fruit and vegetable wash brands (in the US) and found that not only did many of them contain chlorine (to kill bacteria on the produce), but in lab testing, they were no more effective than using distilled water. That’s distressing. 

Unfortunately, neither commercial washes or distilled vinegar completely removed waxes, pesticides, and other residue from produce.

The Solution?

Homemade fruit and vegetable washes are effective at removing residue from produce and also help preserve the fridge-life of these foods since bacteria that may cause decay is removed.

To be most effective, different vegetables call for different methods of washing, but three simple and inexpensive recipes will clean virtually every type of produce.

Here is how Wellness Mama does it (and I’m hoping to follow suit):

1. How to Wash Most Fruits and Vegetables: The simplest and least expensive natural produce cleaner is plain white vinegar. For most produce with a skin, this is all I use. I’ll place the fruits and veggies in a freshly cleaned kitchen sink (or a large bowl), fill with water,  and add 1 cup of white vinegar.

I let soak for up to an hour, scrub gently and rinse. To prevent decay, I let dry fully before returning to the fridge.

carrots

2. How to Wash Lettuces and Greens: Lettuces and greens are more delicate and more difficult to wash. They also are more likely to contain insects or other little visitors.

For greens, I dissolve 2 tablespoons of salt in 2 cups of water and add the juice of one lemon. I spray this on the greens, let sit for about a minute, and then add them to a sink of diluted vinegar water. I soak for about 15 minutes, rinse in cool water and dry completely (a salad spinner helps), before putting in the fridge.

Growing greens

How to Wash Berries: Berries are perhaps the most difficult to clean because they are so delicate and take on the flavor of anything they come in contact with (vinegar flavored blueberries anyone?).

I use diluted fresh lemon juice to clean berries. I mix 2 cups of water with 1/2 cup fresh lemon juice and spray on the berries. I make sure the berries are well coated and then soak in fresh water for about 15 minutes. Dry completely before storing in the fridge!

berries

Shoooweeee. This does seem like a lot of work – but I guess your conviction will lead you to do what you must. Green Goods also sells Triple Oranges’ Fruit and Veg Wash (500g) for R57.00 if you would like to try the ready-made option.

Picture credit: wallpaperbeta.com, www.goodfruitandvegetables.com.au, www.vermontvacation.com, www.npr.org, www.destinyhoperose.com, www.activevegetarian.com

What I’m eating this evening

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This recipe just popped at the bottom of the latest Yuppiechef mail out and it looked so delicious I couldn’t help myself but drool over the recipe and scribble it down and pin it that minute. (Check out my alternatives to make it a little more paleo-y).

I love these, no fuss, throw it all together and pop-it-in-the-oven recipes. And this one looks goooood – too good not to share. So thank you to Yuppiechef and Lisa Grey.

Coconut and Lemongrass Chicken Bake

lemongrass-chicken-lifestyle-creative

Ingredients:

Prep time: 10 min | Cooking time: 45 min | Serves 4

8 free range chicken pieces, bone on (usually I don’t love chicken on the bone, but I’m making the exception here. Also, use the bones to make your own chicken stock in your Wonderbag).
250 g/1 cup coconut cream
1 lemongrass stalk, thinly sliced
1 small red chilli, thinly sliced (go easy on the chilli if serving to your kids).
1 lime, cut into rounds
2 Tbsp honey
2 Tbsp soya sauce
Salt and black pepper to season
250 g egg noodles (go with cauliflower rice if you’re going paleo).
200 g mange tout (also known as snap peas for us less fancy)

…and a bunch of coriander. We always need coriander.

Lemongrass-Chicken-plated

Method

1. Preheat the oven to 180°c.
2. Place the chicken pieces into an oven-proof casserole dish (something similar to the Yuppiechef Rectangular Baker). Top with coconut cream, lemongrass, chilli and lime rounds. Drizzle over the honey and soya sauce and season. (I’d squeeze some extra lime in too – love lime). 

prepping-lemongrass-chicken

4. Bake for 45 minutes, until the chicken is golden and cooked through.
5. Five minutes before the chicken comes out of the oven, prepare the noodles and snap peas. Place the noodles into a glass bowl, pour over boiling water and set aside for 3–4 minutes. Drain. Blanch the mange tout/snap peas in salted boiling water.

lemongrass-chicken-dish

Pour yourself a glass of wine, call the family to the table and serve. (Yes please!)

lemongrass-chicken-recipe-feature

Lemongrass-Chicken-eating

Right, so I haven’t tried this recipe yet, but I don’t think I can stuff it up – I’ll let you know how it goes. Who doesn’t love Asian flavours, lemongrass, coriander, coconut milk… yummmmm.

Enjoy!

All pics and recipe: www.yuppiechef.com

3 Ingredient Iced Tea

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Ice tea

Ohhhhhhhhhhhhhh man, has it been hot. That’s not even a question. It’s a statement.

While staying away from the alcohol on my January Paleo eating, my options of super refreshing drinks have been limited to the following:

  • ice cold water
  • soda water and lemon
  • kombucha

But what about when your kombucha is finished and you’re patiently waiting for the next couple bottles to brew? Ping! Iced Tea. Duh.

My mom reminded me of her really simple Rooibos homemade iced tea recipe, which is less of a recipe and more of a throw-this-together drink. So we made some and it was DELICIOUS (and really easy to make and really healthy).

3 ingredient Iced Tea, made from rooibos tea, lemon wedges and mint leaves. If you really need it a touch sweeter you could add some xylitol or erythritol (and if you don’t have either then yes, you can add in a litttttle sugar if you so wish).

Pop it in the fridge, add some ice blocks and drink away.

Picture credit: www.huffingtonpost.com

Traditional Homemade Christmas Mince Pies 

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From as early as I can remember, Christmas time tasted like homemade mince pies. Mom made the best! I struggle to buy them from the shops because it’s just not the same… I also love life-rhythms and traditions and this one is tops!

So, here’s the recipe: 

Now to be fair – I do buy the fruit mince from the shops, it’s the pie pastry I make myself (see my great-grandmothers recipe for the real deal fruit mince below).

Christmas Mince Pie Pastry

Ingredients:

225g flour
150g butter
1T ground almonds
1T castor sugar
1T water
Pinch salt

Method:

Put everything in the blender, and then once it’s all mixed together and pastry-looking, divide in two, wrap the balls in cling wrap and refrigerate.

Use one ball at a time. Roll the pastry on a floury surface and cut out the shapes. We use a squiggly edged circle for the base and a 8 pointed stard for the top. Put the bases in your cupcake tin and spoon in the fruit mince. Lightly beat an egg and submerge the top star shape in the egg mixture and pop it on top.




Put these in the oven at 180 degrees for around 10-15 minutes. Once they turn a light golden brown, take them out, let them cool and sprinkle icing sugar over the top through a sieve.

Hello Christmas!

Hang on! If you want to SERIOUSLY impress your in-laws, you can make the actual fruit mince. Whaaaaaaat! I’ve never made this myself but this is my great-grandmothers recipe.

Great Granny’s Fruit Mince:

Ingredients:

250g suet
250g peeled and cored apples
500g seedless raisins
250g currents
125g mixed peel (can buy it in a box like you do cherries)

Method:

Mix together with 250g sugar and 1t mixed spice. Rinse bottles with brandy (let it coat the bottle) and when bottling leave hollow at top for brandy.

Let me know how it goes!