Homemade Baby Food

With Trey turning 6 months yesterday (and my 27th bday, wahoo), he has graduated to solid foods in addition to his mommy's milk diet. That's right, my little boy gets to eat veggies! This couldn't be more exciting for me :) As you might have guessed, I make my own food as it is the simplest process.

I received a baby cook book, The Best Homemade Baby Food on the Planet, which has been a nice guide for how to store, freeze, and schedule. It also has some great recipe/combo ideas for when he gets more advanced however, the "starting off" recipes make me laugh:
Zoom Zoom Zucchini
1 small zucchini

1/4 C breastmilk, water, or formula

Creamy Butternut Squash Puree

1/2 small butternut squash

2 T breastmilk

Steam veggies or roast in oven till soft. Allow to cool. Puree in food processor, baby food grinder, or blender. Add breastmilk to reach desired consistency. Serve!
Can you handle that?! The recipes do get a bit more complex, but nothing you can't handle. I make a big batch by doubling, tripling, or quadrupling) during a free moment (naptime) and freeze in ice cube or baby food freezer containers. Now I have food whenever I need it!

Check out HealthChildren.org to learn about when and how to start solids

Check out Momtastic for a quick guide on how to get prepare

Check out Homemade Baby Food for recipe ideas

Although he hasn't tried all of these, so far I've made sweet potato, zucchini, carrots, beets, broccoli, mango, plum, and nectarines.

Look at all that color aka nutrients for his growing body and mind!

Homemade Baby Food: Advantages of Making It Yourself
from webmd.com

Parents who prefer homemade baby food have many reasons for their choice.
They know exactly what they’re feeding their baby.
It’s more economical than buying pre-packaged foods (although some parents note that this is not always the case).
They can choose their own fruits, vegetables, and other foods for purees, instead of relying on the flavors chosen by manufacturers. You’re not going to find melons or avocados in the baby food section of the supermarket.
It gets the baby used to eating the same food as the rest of the family -- just in puree form.

On a side note, for Trey's health and my peace of mind, I personally choose to purchase organic for at least the dirty dozen items.

Seriously Mom, I'm trying to eat, enough with the pictures!
Until next time...

look good, do good, feel good

http://www.sarabconsulting.com/

Tall Grass Grocery Coop

Have you heard about the Coop grocery store opening in Valley Junction: Tall Grass Grocery!?

I am soooo excited as I fell in love with my coop in Iowa City: New Pioneer.

Why join or shop at a coop you ask? Check out the site to learn more!

I love the discount from being a member and a convenient, one-stop shop for local and organic produce.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

New Dirty Dozen/Clean 15 List

Apples top the list of the dirty dozen...did you know 98% of conventional apples tested had pesticides....I prefer apples and peanut butter, not apples and pesticides.
Celery comes in second testing positive for 57 different pesticides....yum, pesticides are my favorite seasoning....NOT!
Strawberries wouldn't look to beautiful and delicious if we could see the 13 different pesticides lingering on them....imagine each seed being a speak of chemicals...nasty.

See list here
Challenge: Do your best at feeding your body and your kids organic to limit the exposure to pesticides, growth hormones, antioxidants, and fertilizers made with synthetic ingredients. Start with one food item on the dirty dozen....say apples. Always choose to purchase organic, then move to spinach. Find the dirty dozen items that are on sale at your grocery store and purchase those. Yes, they may be slightly more costly but it's worth your health. Pay now or pay later as I always say.

Until next time...

look good, feel good, do good

www.sarabconsulting.com

Turtle Farm CSA Pickup #2

Another week means another pickup from Turtle Farms CSA! If you missed pickup #1, check it out here.
So what wonderful produce did my box hold for me this week....
Garlic Scapes

The garlic scape is the stem from which the seed head of the garlic bulb is formed. As the bulb begins to grow and mature, the garlic stalks lengthen. As it grows, the garlic scape begins to curve. The scape has a great deal of flavor, although the stalk never reaches the same level of pungency as the bulb. Young garlic scapes are very tender. As the plant continues to mature, the garlic scape gradually begins to straighten, creating more support for the bulb. At this juncture, the garlic scape is much tougher and less appealing.

Pac Choy aka Bok Choy

It has dark green leaves and white celery-like stalks that have a mild, slightly peppery flavor. Both the greens and the stalks are popular in salads and the stalks are often used in stir-fry recipes. When selecting, look for a firm compact head with fresh leaves.
Nutrition
A good source of vitamin C and anti-oxidants, pak choy also provides some iron, folate and dietary fiber

Buying & storing
Choose pak choy with bright leaves and crisp, pale stems. Store in a sealed plastic bag in the fridge for three days.
Preparation
All parts of baby pak choy are edible. Wash, then slice as desired.
Cooking tips
Stir-fry with broccoli, chestnuts and soy sauce. Serve with steamed fish.
Stir through Asian noodle soups at the end of cooking.
Kohlrabi

A tasty vegetable that you can eat either raw or cooked.

Nutrition

It's loaded with antioxidants, it's a good source of fiber, and its high vitamin C content helps protect cells from free radicals that can damage the body and cause disease. Kohlrabi is also rich in essential minerals like calcium, magnesium, phosphorous and potassium.
A half-cup of kohlrabi offers 245 grams of potassium, 25 I.U. of vitamin A, 43.4 milligrams of vitamin C, 11.3 micrograms of folic acid, 16.8 mg of calcium and about 10 mg of choline. It's a low-fat vegetable with only 19 calories in a half-cup serving that provides a healthy 23 mg of omega-3 fatty acids and 1.5 grams of protein.
Kohlrabi tastes mildly like broccoli with just a hint of cabbage.
How to Prepare Kohlrabi
Kohlrabi stores well and can be refrigerated for up to a month. If using it raw in a salad, you can chop both the orb and the leaves and add to lettuce or other greens for a nutritious cold dish.
You can steam kohlrabi in a small amount of water, then lightly salt it to bring out its delicate flavor. Even the leaves can be steamed like spinach.
Diced or chopped kohlrabi makes a flavorful addition to any stir-fry. Lightly cooked, it will retain its crisp texture. Read more: Kohlrabi Nutrition Information eHow.com
Strawberries: Northeaster and Jewel

Aspargus
Radish: Cherry Belle and Pink Beauty

Edible Pansies
Endive
Lettuce: New Red Fire and Deer Tongue

So what did I do with my garlic scapes and bok choy....made stir fry!

Be sure to check out Tallgrass Grocery and help start the Coop here in West Des Moines! A great way to purchase organic and local foods!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

So what did I make with all of my leafy greens...?

A big ol' salad of course! With all the goodness of being local and organic from Turtle Farms CSA.

J and I both loved the diversity of flavors from the different kinds of greens...some were peppery while others were sweet. It was nice to change it up from the basic spinach or romaine salad.

In fact, the sloppy Joe meat was local as well from Wallace Farms (yummy grass fed products).

How does Wallace Farms work? View this fun video:
http://www.youtube.com/watch?v=QWM-l_3swEM&feature=youtube_gdata_player

(their jerky rocks!)

GOOD LUCK TO ALL THOSE RUNNING DAM TO DAM TOMORROW...INCLUDING MY DAD, SISTER-in-LAW and ALL THOSE IN THE CROSSFIT DSM ENDURANCE TEAM. PROUD OF YOU!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Turtle Farm CSA Pickup #1

Tuesday I received my first CSA pickup from Turtle Farms. For those who do not know what a Community Supported Agriculture groups (CSA) or Turtle Farms is...check out a previous post of mine here to learn more.

I choose to join a CSA to not only receive local and organic produce but to also expand my knowledge on different varieties of fruits and veggies. So as I learn so will you....

Trey likes to support locally grown foods!

In my box this week:
Cherry Belle and Pink Beauty Radishes
Asparagus "jersey giant" and "purple passion"
Purple asparagus is a similar in appearance and flavor to both white and green varieties as its original cultivar came from green asparagus. Its preferred sweetness is due to its twenty percent higher sugar content than other asparagus varieties.
Purple asparagus has high sugar and low fibre levels, unlike its green and white counterparts.
Purple asparagus will dull in color when cooked; coloring is only on the skin and will be removed when peeled. Chop purple, white and green asparagus, blanch and toss together with lemon and olive, then serve cold as a salad. Slowly braise asparagus in butter until browned and serve as a side dish. Grill spears of purple asparagus and serve with a dill sauce for an appetizer. Peel the bottom end of asparagus spears, blanch, then toss with a lemon-chive vinaigrette. Roast whole purple asparagus spears with roma tomatoes, then serve warm as a side. Purple asparagus will keep refrigerated for a week.
Green Garlic

Description/Taste
Green garlic are young, short-season garlic plants that is harvested before it begins to form mature bulbs or cloves. Green garlic has clean, piquant garlic flavor and meaty, firm texture.
Unlike green onions, green garlic have flat green stems not round.
Nutritional Value
All varieties of garlic possess antibiotic properties to some forms of bacteria, viruses and intestinal parasites. Plants in the garlic family lower blood pressure and cholesterol, and may also be used a diuretic, an anti-inflammatory agent, an expectorant or a decongestant.
Applications
Green garlic is entirely edible, though the tops are often trimmed if too fiberous or woody. Pair green garlic with similar fresh, spring vegetables such as asparagus, morels, green herbs, peas, leeks and fiddlehead ferns. Braise or saute whole as a vegetable or use in pestos and sauces. Baby green garlic pairs well with seafood, pasta, eggs, lamb and potatoes.
Turnips "hakurei"

Cooking Tips
The Hakurei turnip is a Japanese turnip that is truly best eaten raw. Its delicate flavor and crisp texture are perfect as is, and cooking tends to make it soggy. Just slice it, thick or thin as you prefer, and add it to salads, appetizer platters, or serve it on its own as a snack or side dish. You will not believe how delicious they are. The Hakurei turnips are also great for pickling, so long after CSA season is over you can continue to enjoy the fresh crisp of turnips. Also, never forget that all turnip greens are edible. They can be sautéed with some olive oil and onion for just a few minutes, being careful not to overcook them, and they will have a pleasant and slightly spicy flavor.
Storage Tips
With green tops removed, Hakurei turnips will keep in the crisper drawer of your refrigerator for over a week.
Nutrition
Turnip roots are high in vitamin C, potassium, and calcium. The greens are high in vitamins A, C, and B vitamins, plus potassium, magnesium, and calcium.

Arugula:
Roquette is a leafy vegetable with a peppery, spicy taste. It is most commonly used for salad greens, or cooked like spinach. It is also used it in soups, pastas and pestos.

Wrinkled Crinkled Cress:

Wrinkled Crinkle Cress is an annual with curly ruffled leaves. It is treasured for its sweet, spicy, tangy and peppery flavor that adds to any salad. Widely used in the baby lettuce trade for its unique flavor. High in vitamin C.

Edible Pansies:
Description/Taste
Velvety-textured and offering a slightly sweet flavor similar to wintergreen, the pansy offers a fantastic array of vibrant colors. Having a broad color spectrum for an annual, pansies display their loveliness in yellow, white, red, orange, black, purple, pink, lavender, mahogany, blue, apricot and bronze. The flowers may be just a single color or have two or three colors.

Endive:

Description/Taste
Producing curly, narrow, fringed leaves frisee is a light green to lime-green color in color. The lacy leaves offer a mildly bitter flavor. The tender, white centers of this green are even less bitter in taste.
Nutritional Value
Dark leafy greens provide vitamins, minerals and dietary fiber.
Applications
Frisee is most often used in salads but may also be wilted or sauteed to mellow its bitterness. Toss chopped frisee with orange segments and pomegranate seeds, or radicchio and pears for a winter salad. Top frisee with lardons, vinaigrette and a poached egg. Saute frisee until wilted and combine with chopped walnuts and goat cheese. Frisee will keep, refrigerated, for one to two weeks.

Deer Tongue Lettuce:
Description/Taste
Deer Tongue lettuce is a heirloom variety producing triangular, pointed leaves with thick midribs and a buttery texture. Forming loose, tender rosettes during its young stage, this variety has a mild, even bland flavor. Deer Tongue lettuce can be green or red.
Nutritional Value
Lettuce is good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron, Potassium and Manganese.
Applications
Baby Deer Tongue lettuce is used more for its appearance than its mild flavor--for salads, sandwiches, appetizers, garnish, and as a bed for presentations.
info found: http://www.specialtyproduce.com/

GOOD LUCK TO ALL THOSE RUNNING DAM TO DAM SATURDAY....INCLUDING MY DAD, SISTER-in-LAW, and MY CROSSFIT DSM ENDURANCE TEAM! I AM PROUD OF ALL OF YOU!

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

The Dirty Dozen

I found this bright and cheery Dirty Dozen and Clean Fifteen list on another foodies blog and thought I would share!

I feel a little bad for the crying fruit and veggies :( Remember....the dirty dozen are common fruits and veggies that we should choose to purchase organic as they have higher amounts of pesticides and fertilizers (GROSS). The clean fifteen are common fruits and veggies that we do not need to worry about purchasing organic and can save a buck or two. Until next time... look good, feel good, do good http://www.sarabconsulting.com/

Organic Food - To Buy or Not To Buy?

Organic food...to buy or not to buy?

This can be a very confusing questions and everyone seems to have an opinion. So what's a consumer to do?
Today I am going to share my Sara B opinion, but I will let you decide what's best for you and your family.

Why did I even start caring? Was it for the environment, health....? I think it may have been my girlfriend and fellow dietitian, Leigh, who first tweaked my interest. She conducted research on if organic blood oranges had higher nutrient levels than conventional grown blood oranges....can you guess the results? Organic blood oranges came out on top.

This is only the beginning of the benefits to organic...

What does “organic” mean?
Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones.

How do you know if something is organic?
USDA had identified 3 label categories:

100% organic - made with 100% organic ingredients

Organic - made with 95% organic ingredients

Made with organic ingredients - made with a minimum of 70% organic ingredients with strict restrictions on the remaining 30% including no GMOs

Why do I care what goes in my body and now....Baby S's :)

Our bodies were not designed to be constantly bombarded with chemicals and biologically altered products on a long-term basis. Do we really know what the cause and effect is for generations to come? One topic in the news recently is the potential link between human consumption of antibiotics and hormones in meat and the early onset of puberty and obesity in young girls. How can you avoid this...choose to purchase hormone free/antibiotic free meat...particularly natural and grass fed!

Here's a thought:
You know how you always read certain nutrients in fruits and veggies help prevent cancer, why do you think they do? Those nutrients are talking to our bodies...aiding, protecting and healing our bodies for the better. So what are the pesticides and fertilizers pasted on their flesh doing for our bodies? Are they talking to are bodies? Are they altering our bodies, triggering a cancer, mutating a cell, causing a disease? These are clearly my thoughts, but certainly make you wonder.

The good news...the organic industry is growing and you don't have to revamp your whole grocery list!
When buying organic I personally focus on the "dirty dozen" produce and hormone/antibiotic free meats .

This guide should help you at the grocery store:
EWG’S SHOPPER’S GUIDE TO PESTICIDES™
www.foodnews.org
The Dirty Dozen
-although there are 13, the name is just not as catchy with 13
(these foods are found with the highest amounts of pesticides so buy these organic)
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Cherries
10. Kale/Collard
11. Greens
12. Potatoes
13. Grapes (Imported)

The Clean Fifteen
(these foods are found with the least amount of pesticides, so don't worry about buying these organic...you;ll notice most are produce with outer coverings)
1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honey
for a handy dandy wallet guide go HERE

For those who say organic is too expensive...I say

PAY NOW (in money) OR PAY LATER (in health and environment)
The more we all pitch in and show a consumer demand, the greater availability will be and prices will lower. Start with one food item and commit....make it apples or peaches. Then add in another.

If your not convinced, here are some other compelling reasons to reconsider.
Top 10 Reasons to Support Organic in the 21st Century
Source: Alan Greene, MD (Organic Trade Association), Bob Scowcroft (Organic Farming Research Foundation), Sylvia Tawse (Fresh Ideas Group)

1. Reduce The Toxic Load: Keep Chemicals Out of the Air, Water, Soil and our Bodies
Buying organic food promotes a less toxic environment for all living things. With only 0.5 percent of crop and pasture land in organic, according to USDA that leaves 99.5 percent of farm acres in the U.S. at risk of exposure to noxious agricultural chemicals.

Our bodies are the environment so supporting organic agriculture doesn’t just benefit your family, it helps all families live less toxically.

2. Reduce if Not Eliminate Off Farm Pollution
Industrial agriculture doesn’t singularly pollute farmland and farm workers; it also wreaks havoc on the environment downstream. Pesticide drift affects non-farm communities with odorless and invisible poisons. Synthetic fertilizer drifting downstream is the main culprit for dead zones in delicate ocean environments, such as the Gulf of Mexico, where its dead zone is now larger than 22,000 square kilometers, an area larger than New Jersey, according to Science magazine, August, 2002.

3. Protect Future Generations
Before a mother first nurses her newborn, the toxic risk from pesticides has already begun. Studies show that infants are exposed to hundreds of harmful chemicals in utero. In fact, our nation is now reaping the results of four generations of exposure to agricultural and industrial chemicals, whose safety was deemed on adult tolerance levels, not on children’s. According to the National Academy of Science, “neurologic and behavioral effects may result from low-level exposure to pesticides.” Numerous studies show that pesticides can adversely affect the nervous system, increase the risk of cancer, and decrease fertility.

4. Build Healthy Soil
Mono-cropping and chemical fertilizer dependency has taken a toll with a loss of top soil estimated at a cost of $40 billion per year in the U.S., according to David Pimental of Cornell University. Add to this an equally disturbing loss of micro nutrients and minerals in fruits and vegetables. Feeding the soil with organic matter instead of ammonia and other synthetic fertilizers has proven to increase nutrients in produce, with higher levels of vitamins and minerals found in organic food, according to the 2005 study, “Elevating Antioxidant levels in food through organic farming and food processing,” Organic Center State of Science Review (1.05)

5. Taste Better and Truer Flavor
Scientists now know what we eaters have known all along: organic food often tastes better. It makes sense that strawberries taste yummier when raised in harmony with nature, but researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Let the organic feasting begin!

6. Assist Family Farmers of all Sizes
According to Organic Farming Research Foundation, as of 2006 there are approximately 10,000 certified organic producers in the U.S. compared to 2500 to 3,000 tracked in 1994. Measured against the two million farms estimated in the U.S. today, organic is still tiny. Family farms that are certified organic farms have a double economic benefit: they are profitable and they farm in harmony with their surrounding environment. Whether the farm is a 4-acre orchard or a 4,000-acre wheat farm, organic is a beneficial practice that is genuinely family-friendly.

7. Avoid Hasty and Poor Science in Your Food
Cloned food. GMOs and rBGH. Oh my! Interesting how swiftly these food technologies were rushed to market, when organic fought for 13 years to become federal law. Eleven years ago, genetically modified food was not part of our food supply; today an astounding 30 percent of our cropland is planted in GMOs. Organic is the only de facto seal of reassurance against these and other modern, lab-produced additions to our food supply, and the only food term with built in inspections and federal regulatory teeth.

8. Eating with a Sense of Place
Whether it is local fruit, imported coffee or artisan cheese, organic can demonstrate a reverence for the land and its people. No matter the zip code, organic has proven to use less energy (on average, about 30 percent less), is beneficial to soil, water and local habitat, and is safer for the people who harvest our food. Eat more seasonably by supporting your local farmers market while also supporting a global organic economy year round. It will make your taste buds happy.

9. Promote Biodiversity
Visit an organic farm and you’ll notice something: a buzz of animal, bird and insect activity. These organic oases are thriving, diverse habitats. Native plants, birds and hawks return usually after the first season of organic practices; beneficial insects allow for a greater balance, and indigenous animals find these farms a safe haven. As best said by Aldo Leopold, “A good farm must be one where the native flora and fauna have lost acreage without losing their existence.” An organic farm is the equivalent of reforestation. Industrial farms are the equivalent of clear cutting of native habitat with a focus on high farm yields.

10. Celebrate the Culture of Agriculture
Food is a ‘language’ spoken in every culture. Making this language organic allows for an important cultural revolution whereby diversity and biodiversity are embraced and chemical toxins and environmental harm are radically reduced, if not eliminated. The simple act of saving one heirloom seed from extinction, for example, is an act of biological and cultural conservation. Organic is not necessarily the most efficient farming system in the short run. It is slower, harder, more complex and more labor-intensive. But for the sake of culture everywhere, from permaculture to human culture, organic should be celebrated at every table.

ok....I'll step down now off my soap box.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

A very busy weekend means a very big appetite....Slow Cooker Italian Beef...and purple potatoes?!

This past weekend was filled with fun!
The HyVee Triathlon started off the craziness with Emmerson's tri clinic on Friday.

She got her first experiences of swimming, biking, and running...all in one day.

The temperature topped 91F! Needless to say she was beat by the end of the day.

Unfortunately, her race Saturday morning was canceled do to the weather :(

J, Ron (brother-in-law), and I all set to race Sunday morning...more on this in a later post!

Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye's to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me...I told J if I ever have a bad day I am going to pull them out and read the kind words again.

Monday...

my parents were here and J and I put them to work!

But first...J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper

all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.

poison-ivy proofing my body with tube socks and tights....Dad wasn't so lucky

Slow Cooker Italian Beef

another recipe from fellow crossfitter Katie

for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening

I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.

more color=more nutrients! ps.... all were organic as potatoes are on the "dirty dozen" list for foods with high amounts of fertilizers and pesticides

I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:

1 1/2 cups water
1 1/2 cups beef broth

1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder

1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing

1 (5 pound) rump roast

Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)....periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.

Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!

This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.

Thanks for sharing Katie!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/