Our Family Eats

Candy Coated Popcorn

2011-10-25T15:20:00.001-05:00

It's not often that you come across the perfect homemade Halloween treat that is healthy, gluten, free, refined sugar free, and can be made dairy free. So when I saw this recipe for candy coated popcorn I stopped in my tracks. I already have a recipe posted for caramel corn that I made last year for Halloween, but it's made with corn syrup, and I just didn't feel good about that. This one is different. It's made with my favorite sweetener - all natural, immunity boosting honey.

There's no difference in taste between the old version and the new version, but with this recipe I don't cringe every time the kids shove a handful in their mouths. I just let them enjoy it for what it is - a sweetly addictive treat.

The ingredient list is short and the process is simple, so if you have older kids this is a great way to get them in the kitchen. The original recipe made popcorn balls, but I kept things easy and left the popcorn loose. It's a lot more fun to pop in your mouth that way.

I'm going to make a big batch of this candy coated popcorn for the class party next week. What are you making for all the Halloween parties this weekend?

Candy Coated Popcorn
makes 20 cups

20 cups of air-popped popcorn (about 1 cup popcorn kernels)
1 1/4 cups of butter, cut into pieces (or use Earth Balance for dairy free)
1 3/4 cups honey
3/4 teaspoon salt
2 teaspoons vanilla extract

Preheat oven to 325 degrees. Pour popcorn into a large roasting pan with sides. Line a baking sheet with parchment paper.

In a medium saucepan over medium heat, cook 1 1/4 cup butter, honey, and salt until butter is melted. Use a heat proof spatula to stir frequently. When butter has melted increase heat and boil mixture for one minute, stirring constantly. Stir in vanilla.

Pour butter mixture over popcorn in the roasting pan and stir gently to coat.

Bake popcorn for 20 minutes, removing pan to stir every 5 minutes.

Let popcorn stand for 5 minutes to cool slightly, then transfer popcorn to parchment lined baking sheet to cool completely.

Store in an airtight container for up to 2 weeks.

recipe adapted from Delish

Apple Cider Pork Chops

2011-10-23T21:59:00.000-05:00

It's incredible to me how meal that comes together so incredibly easily can taste better than most meals I can get at a restaurant. There is really nothing to this at all. Just a short marinade and a little time on the stove and dinner is ready. The ease of this dinner is tempting enough, but it's the taste of these Apple Cider Pork Chops that make them one of my favorite meals of the season.

Pork and apple cider are two foods that were just made for one another. In my version I added one more ingredient that is perfectly paired with pork - caramelized onions. Their rich buttery flavor goes amazingly well with the pork and rounds out the slightly bittersweet flavor of the marinade flawlessly. These Apple Cider Pork Chops are ideal for a hearty weeknight meal, but are also an easy and impressive choice to serve to guests that won't break the bank.

1/4 cup apple juice
2 Tablespoons apple cider vinegar
1 Tablespoon soy sauce or Liquid Aminos
1 teaspoon kosher salt
2 cloves garlic, minced
1/2 teaspoon dried thyme
4 - 6 ounce boneless pork chops
1 Tablespoon extra virgin olive oil
1 large white onion, thinly sliced

Mix together apple juice, apple cider vinegar, soy sauce, salt, garlic, and thyme in a small bowl. Place pork chops in a zip top bag and pour marinade over the top. Close tightly and turn gently to coat well. Place bag in refrigerator for at least 2 hours or overnight.

Heat olive oil over medium-low heat in a 12" skillet. Cook, stirring occasionally for about 5 minutes, or until onions are very soft. Add pork chops to the skillet and pour marinade over them. Cook 4-5 minutes on each side or until pork is cooked through. Stir onions occasionally as the pork cooks. Remove them if they begin to burn.

Serve pork chops warm topped with onions.

Harvest Spice Breakfast Cookies

2011-10-18T11:27:00.000-05:00

Isn't fall baking the best? It's hard to decide what I like best about fall baking, the aromas or the flavors of all those warm, savory spices. Or maybe it's the feeling of coziness I get when I look out the kitchen window onto the colorful trees in the distance. Actually, its all of these things together that make fall my favorite time to be in the kitchen.

Autumn fruits are wonderfully mellow and savory to bake with, like apples and pears. They just melt together with spices like cinnamon and cloves to make the whole house smell like your favorite bakery. These Harvest Spice Breakfast Cookies are full of flavors you want to linger over and enjoy slowly. They're relaxing and as comforting as your favorite fuzzy socks. Too bad I never get the chance to follow my own advice. I'm usually enjoying these breakfast cookies from behind the wheel of my car on the way to my daughter's school, but I can still dream.

This fall I'm in love with my newest version of our family favorite breakfast cookies. This version has all my favorite spices along with the best of the seasonal fruits. Plus, these are refined sugar free, dairy free, egg free, and can be made gluten free!

With cold and flu season now at our doorstep I've been researching foods that help build immunity and fight inflammation. Of course there's vitamin C, but there are many other things our bodies depend on to stay healthy.

Omega-3 not only benefits the heart but is also a powerful weapon when it comes to fighting the flu. A study in Great Britain has shown that Omega-3s fight the flu by actually destroying the bacteria that carry it. Even more reason to get more Omega-3s in your diet - this nutrient also increases the airflow to the lungs which can protect against colds and respiratory infections. Flax seed meal is packed with Omega-3s, so I add a few tablespoons to my mixing bowl every time I bake. Coconut oil is another cold and flu fighter, with natural antibacterial properties.

Ginger and cinnamon are quintessential autumn flavors that have many health benefits. Ginger root and cinnamon both relieve inflammation in the body, which can lead to chronic illness. Ginger also helps ease gastrointestinal discomfort that comes along with many of the viruses that are passed around schools and offices this time of year and eases the severity of colds. I like to grate fresh ginger into stir-fries and muffins, and it makes a nice addition to a cup of green tea.

So, these Harvest Spice Breakfast Cookies have been baking in my oven pretty frequently lately. The kids love the taste - they just can't resist anything in cookie form. I love all the nutrition we're getting from such an easy to make breakfast, plus they pair perfectly with my morning coffee. And afternoon coffee too.

Harvest Spice Breakfast Cookies
makes 12 cookies

1 medium pear, peeled, cored, and diced (about 1 cup)
1 cup unsweetened applesauce
1 Tablespoon plus 1 teaspoon molasses
1/3 cup coconut oil, melted
1" piece of fresh ginger root, finely grated
1 1/3 cup of all purpose flour or gluten free baking mix (such as Pamela's Amazing Baking Mix)
1/3 cup old fashioned oats (use gluten free if necessary)
2 Tablespoons ground flax seed
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 teaspoon aluminum free baking powder

Preheat oven to 350 degrees. Line a baking sheet with parchment paper and set aside.

In a large mixing bowl mix together the diced pear, applesauce, molasses, coconut oil, and ginger. Set aside.

In another mixing bowl whisk together flour, oats, flax seed, cinnamon, salt, and baking powder.

Add dry ingredients to the wet ingredients and stir together using a spatula.

Drop batter onto baking sheet in 1/4 cup mounds, about 1"-2" apart. Bake for 18-20 minutes. Let cool completely on wire rack. Store in an airtight container for up to 5 days. You can also wrap individual cookies in plastic wrap then place in a freezer bag. Store in the freezer for up to one month.

Chile Lime Chicken with Black Beans and Rice

2011-10-16T22:55:00.000-05:00

Is it just me, or are one pot meals just tastier than any other kind of meal? I know when I'm browsing recipes I always stop on the ones with the phrase "One Pot" in the title. They automatically conjure up images of hearty, family meals with layers of flavors and textures. And one pot meals appeal to Moms who dream of cooking up a big dinner without spending the rest of the evening cleaning up the mess.

We all loved this one pot meal - even John, who isn't the biggest fan of either rice or beans, let only mixed together in the same dish. But to my surprise he ate every bite of this dinner and had nothing but compliments. This dish has plenty of flavor but it isn't the least bit spicy.

I'm known for making most of our meals from scratch, but I'm also a working mom with two kids under six years old. I'll happily take all the help I can get and I encourage everyone to do the same. For this meal I started with the Chipotle Lime Black Bean soup mix from Hurst Family Harvest. It comes with dried black beans and all natural seasonings already inside. You can do the same, or if you can't find the soup mix in your store I've added instructions on how to recreate the same recipe on your own. The point here though is to remind you that even when you stick to an all natural diet, there are still shortcuts available to help out in the kitchen. I'm a big fan of these soups from Hurst Family Harvest - they are all natural and GMO free - and they taste fabulous. They're versatile too - you don't have to use them just for soup.

Chile Lime Chicken with Black Beans and Rice
serves 6

1 bag Hurst Family Harvest Chipotle Lime Black Bean Soup
1 Tablespoon plus 1 teaspoon canola oil
1 pound boneless, skinless chicken breasts or thighs, cut into 1" pieces
1 cup white long grain rice
3 large cloves of garlic, minced
1 1/4 cup chicken broth

Place beans in a large bowl and cover with 2" water. Let soak overnight, or at least 4 hours. Drain and rinse beans.

Place beans in a stock pot and cover with 2" water. Bring to a boil then reduce heat to low and cover. Let cook 35-45 minutes, or until beans are done. Drain beans and set aside. (You can also cook the beans ahead of time and refrigerate for up to 2 days.)

Heat canola oil over medium high heat in the same pot the beans were cooked in. Add chicken and sprinkle with salt and pepper. Cook, stirring often, until chicken is cooked through. Remove chicken from pot and set aside. (You can place it in the same bowl as the beans.)

Reduce heat to medium and add remaining 1 teaspoon canola oil to the pot. Add rice and stir frequently until golden brown, about 3 minutes. Add garlic to the pot and let cook 30 seconds. Stir in the chicken broth. Add contents of the seasoning packet from the soup mix. Stir well. reduce heat to medium low and cover. Let cook 15-20 minutes, or until rice is done. Add chicken and black beans to pot, stir well. Let cook about 5 minutes, until all liquid has evaporated. Spoon onto serving plates and enjoy warm. You can also roll this into flour tortillas and enjoy as burritos. Yum.

**To make this dish without using the soup mix:
Substitute the soup mix with 12 ounces of black beans and 1 teaspoon chili powder, 1 teaspoon paprika, 1/2 teaspoon cumin. Follow the same instructions as above, substituting the soup seasoning with chili powder, paprika, and cumin. After adding the chicken and beans to the pot add 1 teaspoon lime zest and stir well before serving.

Roasted Fall Vegetables - an easy side dish

2011-10-13T09:30:00.001-05:00

A change in seasons means a change in menus. I look forward to this time of year for several reasons - the relief from the heat is the main driver. But a close second is the change in the food we eat. We try to eat as many fresh fruits and vegetables as we can, so that means eating seasonally. Lately I've been trading in fresh tomatoes and zucchini for sweet potatoes and lots of beautiful fall squash.

This is a simple, hearty side dish that goes with everything from perfect roast chicken, herb roasted pork tenderloin, and family favorite mini-meatloaves. I love the way the buttery russet potatoes balance with the sweet butternut squash. Stir those two together with some rosemary for a bit of earthy flavor that goes hand in hand with autumn. Butternut squash is high in Vitamin A and Vitamin C, while russet potatoes have a fair amount of potassium and Vitamin B6. So put this easy side dish on your menu to help fight off some of the other things that go hand in hand with fall - colds.

Roasted Root Vegetables
serves 4

1 medium sized butternut squash
3 medium sized russet potatoes
1 Tablespoon extra virgin olive oil
1 Tablespoon fresh rosemary, chopped or 1 teaspoon dried rosemary
1/2 teaspoon sea salt

Preheat oven to 350 degrees.
Peel the butternut squash with a vegetable peeler and cut off each end. Slice squash lengthwise and scoop out seeds with a spoon. Chop butternut squash into 1" cubes.

Scrub the potatoes and cut into 1" cubes.

Place squash and potatoes in roasting pan. Add olive oil, rosemary, and salt. Stir to coat well. Spread squash and potatoes in a single layer and roast for 20 minutes, or until vegetables are done.

Homemade Chicken Stock

2011-10-12T14:57:00.000-05:00

This time of year I become obsessed with making chicken stock. It's one of the simplest and most inexpensive ways there is to boost immunity, add nutrition, and improve the flavor of many of the dishes I make every day.

The health benefits of making your own chicken stock are impressive. Homemade stock is full of easily absorbable vitamins and minerals like calcium, magnesium, and phosphorus that are hard to find in other foods. When you make your own stock you get the bonus of a magic little nutrient called gelatin. The natural gelatin that results from the cooking process helps improve digestion by healing damage to the gut and intestines in ways that other foods can't. When the gut is in good working order it means that your body can more easily absorb vitamins and minerals from all the other foods you eat as well. Homemade chicken stock also supplies healthy amino acids that help detoxify the body. And one more reason to love chicken stock, it can improve joint pain by suppling the body with natural collagen and glucosamine chondroitin. You just can't beat the nutrition found in chicken stock. No wonder it's the food of choice when you're feeling under the weather.

This is the perfect time of year to start making your own stock. It's essential for homemade soups, but I like to add it to so many other dishes too. I put anywhere from 1/2 cup to 1 cup of chicken stock to spaghetti sauce, chili, enchiladas - you name it. I try to make sure we get at least one serving of stock per week. Not only does it add all that nutrition, but it adds great flavor too.

To get the most from your stock you need to cook it for a long time over low heat. That makes it a perfect candidate for the slow cooker. Just throw the ingredients in and walk away. It really is that easy. As for the vegetables I use for stock, they're mostly just whatever I have on hand. Whenever I have fresh carrots or onions that are about to go bad I put them in a freezer bag and store them in the freezer until I'm ready to make some stock. This particular batch of chicken stock used carrots, onions, and the stems from the kale I had sauteed for dinner that night.

veggies for the stock

simmering in the slow cooker

Ready for the freezer

Homemade Chicken Stock
makes about 6 quarts

Leftover Chicken bones from one whole roast chicken**
6-7 quarts of water
4 cloves garlic, whole
about 2 cups of vegetables such as carrots, onions, celery, kale, spinach
1 teaspoon sea salt (optional)

Place chicken bones in the slow cooker and cover with water. Cover with lid and set on low for 8 hours. I do this before going to bed at night. Leave the slow cooker on "warm" for another 6-8 hours. (This will make a total of 16 hours of cooking.) Add the vegetables durning the last hour of cooking and cover. Turn off the slow cooker and let the stock cool until it can be easily handled. Remove and discard large pieces of bones and vegetables. Strain remaining stock through a fine mesh sieve to remove smaller pieces. Divide into freezable containers and freeze until ready to use.

**I also save the bones from rotisserie chicken, chicken wings, chicken thighs - any chicken bones will work. If you don't have enough bones left at the end of a meal just place them into a freezer bag and freeze until ready to make your stock.

An All Natural Halloween...and a Giveaway!

2011-10-11T06:45:00.001-05:00

Halloween is one of my favorite holidays to enjoy with the kids. But all that candy - well, it scares me. (Pun intended.) Every year we end up with bowls and bags of candy for weeks, even months. I've been known to stuff Christmas stockings with leftover Halloween candy. I'm all for enjoying the fun of the holiday and letting kids be kids, but the massive pile of candy is just a bit over the top for me.

(image credit: kwbridge)

This will be our first official Halloween celebration since we adopted an all natural diet (and have enjoyed the benefits of better behavior ever since). I've vowed to let Sophie and Max enjoy their very favorite pieces from the haul they will bring home that night, but then I've got a few other things in store for them to take the focus off the candy.

Sophie and I have already discussed our plan. She will get to pick out a few of her favorite pieces of candy to eat that night, then rest will be traded in exchange for a few other goodies. She's excited about the candy, but she's intrigued by what she will get in the trade.

I've got a big Halloween bucket waiting for each of them when they get home. I've already begun filling it with some healthier treats like Yummy Earth lollipops, organic chocolate candy, popcorn, and fruit leathers along with some homemade treats. There are some fun Halloween themed goodies too, like markers, coloring pages, and stickers. When we come home from Trick or Treating the kids will get to exchange their candy for the new buckets and we'll all settle in for a viewing of "It's the Great Pumpkin, Charlie Brown". (Still the best Halloween movie around.)

So what will we do with all the candy they trade in? Our dentist is hosting a Halloween Candy Buy Back event where they will weigh the candy and pay the kids per pound. Perfect!

Wondering what your options are to hand out to the ghosts and goblins who knock on your door? I plan on giving out Yummy Earth lollipops to those guys as well. I'll also add in some spooky spider rings, Halloween stickers, bubbles, and glow sticks.

To help you enjoy an all natural Halloween this year I've joined with Yummy Earth (they really are our favorite candy) to give away a family size bag of Yummy earth lollipops! That's a huge bag of 60 lollipops in the most delicious fruit flavors: wet face watermelon, too berry blueberry, sour apple tart, pomegranate pucker, mango tango, googly grape, strawberry smash, and very very cherry. You will love these!

To enter the giveaway:
1. Leave a comment below telling me your ideas for an all natural Halloween.
2. Follow @ourfamilyeats on Twitter (then leave a comment here telling me that you did)
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Each one of those is worth one entry. One comment will be chosen at random to win.
The winner will be announced on Friday, October 14th at noon!

Marinated Tri Tip Steak

2011-10-09T22:16:00.000-05:00

This is everything you want from a steak - juicy, tender, succulent flavor. It's also everything I want from a recipe - almost no effort at all. Most of the time I look forward to cooking over the weekend because I get to enjoy the process. But sometimes I just want to forget about any and all responsibilities and spend as much time in front of the television as I can. This was one of those weekends. I was just not feeling up to prepping a big meal. I was really not feeling up to doing much at all, but there are these two kids I'm responsible for, so it wasn't like I had a choice about that. But I did have a choice about dinner. And I chose the easy way out.

Whenever I'm looking for a no-fuss meal I tend to go with steak. It's almost too easy, just light the grill and you're in business. A tri-tip cut of beef is one of my favorites. It's wonderfully tender without all the fat of a rib eye. I happen to think that this easy marinade takes the flavor of this particular cut from great to out of this world. There's definitely no need to visit a steakhouse when you can have this meal in the comfort of your own kitchen in half the time and half the price. Plus, at home, no one stares at you when you come to dinner in your sweatpants and fuzzy socks.

Marinated Tri Tip Steak
serves 2 - 4 (depending on your appetite)

3 Tablespoons soy sauce or Bragg's Liquid Aminos
1 Tablespoon water
2 teaspoons red wine vinegar
3 garlic cloves, minced
1/4 teaspoon freshly ground black pepper
1.5 pound tri tip steak

Mix together soy sauce (or Liquid Aminos), water, red wine vinegar, garlic, and black pepper in a shallow dish. Place tri tip in dish and turn several times to coat with marinade. Cover with plastic wrap and refrigerate for 4 hours, or overnight.

Preheat grill. Place tri tip in center of grill over medium heat and cover. Let cook 5 minutes. Turn over and cook 4 more minutes, or until it reaches your desired level of doneness. Remove from grill and let rest about 5 minutes. Slice diagonally into 1/2" thick pieces and serve warm.

Round out this meal with these addictingly crunchy Sweet Potato Oven Fries.

Chewy Pumpkin Granola Bars

2011-10-04T08:32:00.000-05:00

I get a lot of requests for snack ideas. Around here we eat a lot of no-cook foods for snacks like fruit, cheese, yogurt, raisins, and nuts. Sophie loves toast with jelly for a sweet treat, while Max would eat applesauce all day if I let him. You can't beat the convenience of snacks like those.

I also bake a lot of our snacks. Since time is always fleeting I like to get a high return on my investment in the kitchen. Many of the recipes I bake can serve double duty as either a snack or a quick breakfast, and sometimes even dessert. Muffins, bars, and loaves of quick breads can play any of those parts so easily.

It's no secret how much I love the flavor of pumpkin. Oh, and the smell of pumpkin baking - there's nothing better. Plus pumpkin is full of vitamins, minerals, and fiber. It's so easy to add a little pumpkin to just about anything, so this is the time of year to do just that. So far this year I've been loving my homemade pumpkin flavored coffee creamer, pumpkin flavored cream cheese, and the best ever chocolate pumpkin cheesecake bars. It just seemed natural to add a little pumpkin to my favorite homemade granola bars. By adding the extra moisture the granola bars become just a little softer than the original, which both Sophie and Max really like. They turn out almost like a cookie.

I'm always trying to add a little extra nutrition to everything my kids eat. I figure that since they're so picky, the things they do eat should be as healthy as possible. So I added a sprinkle of toasted pumpkin seeds on top of the bars. That part is optional, but it's an easy way to get in pump up the nutrition of your breakfast or snack.

Chewy Pumpkin Granola Bars
makes 12 squares/bars

2 cups old fashioned oats (use gluten free if desired)
1/2 cup brown sugar
1/4 cup flax seed meal
2 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/2 teaspoon salt
3/4 cup sweet sorghum flour*
1/4 cup potato flour*
1/2 teaspoon xanthan gum*
1/2 cup sunflower seeds
1 cup canned pumpkin puree
1 egg beaten (or 1/2 cup applesauce)
1/4 cup unsulfured molasses
1/4 cup honey
1 teaspoon vanilla
1/3 cup coconut oil, melted
1/4 cup toasted pumpkin seeds, unsalted

For a non-gluten free version use 1 cup all-purpose flour in place of the sorghum flour, potato flour, and xanthan gum.

Preheat oven to 350 degrees. Grease an 11x9 baking dish and set aside.

In a large mixing bowl stir together oats, brown sugar, flax seed meal, cinnamon, ginger, nutmeg, salt, flours, xanthan gum, and sunflower seeds.

In another mixing bowl stir together the pumpkin, egg, molasses, honey, vanilla, and coconut oil.

Add the wet ingredients to the dry ingredients and mix well. Spread mixture into the baking dish, using your hands to make an even layer. Sprinkle evenly with pumpkin seeds and press down lightly.

Bake 25 - 30 minutes, or until edges begin to pull away from the sides of the dish. Let cool 5 minutes, then cut into bars. Remove from dish and let cool completely. Store in an airtight container.

Fresh Chorizo and Potato Tacos

2011-10-02T21:56:00.000-05:00

I'm in love with these chorizo and potato tacos. There are many reasons for the infatuation, the first being the fact that I loved the taste of the tacos, of course. The flavor is offbeat enough from regular ground beef tacos to make things really interesting. I couldn't eat them fast enough. John and I both enjoyed the heck out of this quick and easy meal.

But even more intriguing than their savoriness is the technique used to make them. See, I love chorizo. I love it's interesting combination of spices and ingredients. It's like a wake up call to my mouth after a week of business travel full of quick salads and make shift dinners. Meals like this one seem to say to me "Hey, don't forget, you love food!" But, sadly I've been avoiding chorizo because of all the additives and generally unhealthy stuff in the chorizo I can get at my local market. This one recipe solves that problem. In this recipe you make your own fresh chorizo! And it's super easy! Not to mention super inexpensive! See how excited I am?

It takes no longer to make a fresh version of chorizo than it does to cook up a skillet of ground beef. The secret is all in the seasonings of course. This recipe has a bonus ingredient - Yukon Gold potatoes - added to the pork. Genius. The buttery flavor and smooth texture of those little chunks of potatoes are perfect with the smoky and spicy chorizo. It may sound a little offbeat at first but I'm here to tell you it's wonderful. This is subtly spicy, but it does have a little kick. We all thought it was perfect, including my two year old, but feel free to add more or less of the herbs and spices to suit your taste.

Chorizo and Potato Tacos
serves 4 - 6

2 pounds Yukon Gold Potatoes
1 1/2 pounds ground pork
1 Tablespoon kosher salt
3 large garlic cloves, minced
1 Tablespoon sweet paprika
2 small chipotle peppers in adobo, finely chopped
3/4 teaspoon ground coriander
1 teaspoon dried oregano
2 Tablespoons cider vinegar
1/4 cup canola oil (you can use less but you won't get a really nice crust)
12 corn tortillas (use flour if you prefer)
condiments: Sour cream, shredded cheddar cheese, chopped fresh cilantro, salsa, lime wedges. I highly recommend the lime wedges.

Place potatoes in a large sauce pan and cover with 4-5 inches of water. Bring to a boil, then simmer over low heat for about 30 minutes, or until fork tender. Drain potatoes and mash with a potato masher, leaving medium sized chunks. **You can do this part the night before to save time during the week. Just cover and refrigerate.*

Place the pork, salt, garlic, paprika, chipotles, coriander, oregano, and vinegar in a large bowl. Mix together lightly using your hands. Add the potatoes and gently fold them in using your hands.

Heat half of the oil in a 12" skillet over medium high heat. Place half of the pork mixture to pan and press lightly into a single layer. Cook without stirring, until a crust begins to form on the bottom, about 5 minutes. Turn the pork over in sections, do not stir. Cook until a crust forms on the second side. Transfer to a bowl and keep warm. Repeat steps with remaining pork.

Serve warm with your choice of tortillas and condiments. These tacos are perfect with Grilled Corn with Cilantro and Lime.

Recipe slightly adapted from Food and Wine Magazine.

Simple Red Sauce

2011-09-28T06:45:00.001-05:00

Making your own pasta sauce is incredibly simple, and after you taste the difference between this and pre-made sauce from the store you may never go back. This homemade sauce is full of flavor, with none of the artificial aftertaste from some of those jars you find at the store. You control everything about this so you can tailor it to your exact preference. And the best part - your house smells insanely delicious while this simmers.

The effort it takes to make a big batch of this sauce is minimal but the payoff is huge. By dividing it into meal-sized portions and freezing it you'll have a quick and easy weeknight meal in your back pocket that will see you through many a busy evening. I like to freeze mine in glass rather than plastic. There are so many reports and studies about the dangers of chemicals from plastic leaching into food, so I just sleep better using glass. There is always the danger of glass breaking in the freezer but so far I haven't had any issues, and I've read plenty of other blogs whose authors do the same. Here again I use re-purposed jars from salad dressings, olives, honey - anything I buy that comes in a glass jar ends up in my stash of storage containers. To help guard against breakage I always leave at least an inch of room between the sauce and the top of the jar, and I also take one more precaution. I place them in the freezer without the tops overnight. The next day I just pop on the top and they're good to go. The sauce makes a great choice for a meatless meal when poured over plain pasta and sprinkled with freshly grated Parmesan cheese, or add it to cooked ground beef or meatballs for a more substantial meal in a hurry. It makes a great pizza sauce too.

This is one of my favorite Winter comfort meals so I've been busy stocking the freezer with plenty of jars. The beauty of the recipe is that it works just as well with fresh tomatoes or canned. You may be able to find some great deals on local tomatoes since we're at the end of the growing season. If so, snatch them up and put your pot on the stove. If you use canned tomatoes I recommend using organic with as few ingredients as possible.

You can easily double this recipe or cut it in half. The recipe below makes about 4 quarts.

Simple Red Sauce

makes about 4 quarts

2 Tablespoons extra virgin olive oil

5 cloves garlic, minced

2 Tablespoons dried basil

1 Tablespoon dried oregano

1 teaspoon sea salt

8 cans (14.5 ounces each) canned pureed tomatoes, or 7-8 pounds fresh*

1 Tablespoon balsamic vinegar

Heat olive oil in a large pot over medium heat. Add garlic, basil, oregano, and salt. Stir with a wooden spoon until fragrant, about 30 seconds. Add tomatoes. Simmer for 30 minutes. Stir in balsamic vinegar. Taste and adjust seasonings if needed.

Let sauce cool for about 15 minutes. Pour into freezable containers and place in freezer, or serve immediately.

*If using fresh tomatoes I recommend slicing them in half and remove the seeds by running a spoon around each side. Then roughly dice the tomatoes before adding them to the pot. You can also blanch them first to remove the skin if it bothers you. I don't do that step and the sauce ends up just slightly chunkier than with the blanching step. I use a potato masher to help break up any large chunks.

Note: you can add some vegetables to the sauce, such as bell peppers or onions if you like. Just add them at the beginning before you add the garlic. Let them cook until soft then proceed as written.

Hearty Chicken and Mushroom Fricassee

2011-09-25T22:30:00.000-05:00

Is there anything better than the word "fricassee"? Not in my book. This is really, at its core, a soul-warming meal, perfect for cooler weather and longer nights. It's a meal you want to savor while you spend an extra moment or two gathered around the table with your family. In our hectic lives it's important to remember to look at the big picture. I've been stretched thinner than thin lately. Work is piling up even as I write this with plenty of business travel on the horizon, Max was sick all weekend, Sophie went to bed with a fever, and I have no idea what we're going to have for dinner for an entire week. That hasn't happened in over five years. Things around here are more than a bit unpredictable, but that's beginning to feel like the new normal. I know that's the reality for so many families. That's why I feel the need to remind you - take a moment and be thankful for the crazy, frazzled life you've created. When you have the opportunity, turn off the television, bring the whole family to the table with a warm and cozy meal like this one, and enjoy the togetherness and conversation. Ask a few leading questions to get everyone talking, and then sit back and really listen to the giggles and laughter. It will quickly remind you why you do all the things you do.

Chicken Fricassee

serves 4

4 boneless skinless chicken breast

salt and pepper

2 Tablespoons extra virgin olive oil

1 onion, diced

16 ounces mushrooms (I used baby bellas)

2 garlic cloves, minced

1 bay leaf

1 teaspoon dried thyme

1 teaspoon dried parsley

2 cups chicken stock

1/2 cup Greek yogurt

Rinse chicken breasts and pat dry. Sprinkle with salt and pepper on both sides to taste.

Heat oil in a large skillet over medium high heat. Add chicken and cook until browned on both sides and cooked through. Remove from pan and set aside.

Add onions to pan and cook for 3 minutes. Add mushrooms and cook for another 3-4 minutes until mushrooms are softened and have released their moisture. Add garlic, bay leaf, thyme, and parsley. Cook for about 30 seconds, until herbs are very fragrant. Add chicken stock and cook over medium heat until slightly reduced. Add salt and pepper to taste. Remove pan from heat and let cool slightly, about 2 minutes. Stir in yogurt. Place chicken breasts on plate and spoon mushroom/yogurt sauce over the top. I recommend serving this over cooked brown rice or egg noodles with steamed green beans or broccoli on the side.

Adapted from Food & Wine magazine

Honey Lemon Muffins {Gluten Free and Sugar Free}

2011-09-23T06:40:00.002-05:00

This little muffin experiment resulted in my new favorite muffin flavor. I usually have to stuff muffins full of chocolate chips to get Sophie and Max to eat them. I never thought I'd actually say these words, but I was getting a little tired of all the chocolate. Both of my children love lemon flavored Italian ice and yogurt so I thought a lemon flavored muffin might be worth a shot. I was so right! They love these muffins as much as I do. But then who doesn't like a big burst of flavor to help get you going in the morning? They flavor is sweetly tart and very nicely balanced if I do say so myself. And if that isn't enough, I sweetened them with honey and palm sugar so they are completely free of refined sugar. Sweet! (sorry, had to do it.) They work great as an after school snack or in a lunch box too. If you have any left at the end of the week you can just pop them in the freezer for later.

If you don't follow a gluten free diet just follow the directions below to substitute all purpose flour in place of the gluten free flours.

Honey Lemon Muffins
makes 12 muffins

3/4 cup brown rice flour*
3/4 cup sweet sorghum flour*
1/2 cup Tapioca flour*
1/4 cup ground flax seed (flax meal)
1 teaspoon xanthan gum*
2 teaspoons baking powder (aluminum free)
1 teaspoon baking soda (aluminum free)
1/2 cup palm sugar
1/4 teaspoon salt
1/2 cup coconut oil, melted
1 large egg or 1/2 cup applesauce
1/4 cup lemon juice, plus 2 Tablespoons (divided) - about 2 lemons
1 cup whole milk or almond milk
2 teaspoons vanilla extract, gluten free if necessary
1/2 cup plain greek yogurt or plain organic soy yogurt
1/3 cup honey plus 1 Tablespoon honey (divided)

For non-gluten free version: substitute 2 cups all purpose flour for the flours marked with an *, and eliminate the xanthan gum.

Preheat oven to 350 degrees. Line a 12 cup muffin pan with liners. Set aside.

In a large mixing bowl whisk together the flours through salt. In a separate mixing bowl stir together the coconut oil, egg, 1/4 cup lemon juice, milk, vanilla, yogurt, and 1/3 cup honey. Add wet ingredients to the dry ingredients and stir together with a wooden spoon.

Scoop muffin batter into liners, filling about 2/3 full. Bake for 15 - 20 minutes, or until a toothpick inserted in the middle comes out clean.

Meanwhile whisk together remaining 2 Tablespoons of lemon juice with 1 Tablespoon honey. Drizzle evenly over muffins. remove muffins from pan and let cool completely on a wire rack.

All Natural Challenge Week Six: Medications and Supplements, and a few things to watch out for

2011-09-21T21:27:00.000-05:00

This is the final week of our All Natural Challenge! Wow, can you believe how much things have changed since you began this challenge six weeks ago? So far you've learned all about how artificial colors, artificial flavors, preservatives effect behavior in children. You're reading the list of ingredients on your food and actually understand what those words mean! Take a minute this week to reflect on the changes you've made during the challenge and how much your family's health and well being have improved. Are you seeing fewer tantrums? Are your children having an easier time in school? I know many of you are seeing those things happening because I've read your emails. The role of food and nutrition in our children's health, both mental and physical, can not be overstated. As I tell Sophie almost daily, put good stuff in and you'll get good stuff out.

If you're new to the Six Week All Natural Challenge, and wondering what this is all about, please read my article on Circle of Moms called How Artificial Ingredients can Lead to Artificial Kids. You can also click on the "All Natural Challenge" tab at the top of this page to read all the related articles on how eliminating artificial ingredients can dramatically improve your health, and the biggie, your child's behavior. My daughter was on the verge of being diagnosed with ADHD until I cut artificial ingredients from our diet. Within 36 hours her symptoms vanished. You'll also find lots of tips and tricks there for how to easily make the transition from an artificial to an all natural diet. I encourage everyone to read theSuccess Stories at the top of the page as well to hear first hand accounts of how the All Natural Challenge has helped families who thought their only option was medication for ADHD symptoms. You'll find a Shopping List tab with some of the items that I use as well as products that have been suggested by readers. And the reader favorite Grocery Bag Menus - two different weeks worth of easy, all natural, family pleasing meals along with a shopping list to help you save time and effort. (A third menu to be posted soon.)

In our final week of the Challenge we'll cover all the thing that didn't really fit into any of the big categories. The information may seem a little bit scattered and mismatched this week, but it's no less important than any of the other weeks.

So you've eliminated all the artificial colors and flavors in your food, your home care products, and your body care products, but have you thought about your medications? This is something I learned the hard way after Sophie battled a high fever one weekend. I pulled our kid's fever reducer from the cabinet, gave her a dose, and when her fever was gone so was her sweet disposition. D'oh. How did it not occur to me that the purple colored liquid had artificial colors and flavors? So what do you do if you want to avoid all those additives in your medication? The best advice I have to share is to find a compounding pharmacy, usually an independent pharmacist. We have one near us that has been a fabulous resource for not only things like fever and pain reducers for the kids but also vitamins and other supplements. If you don't have a compounding pharmacist nearby then you can talk to your regular pharmacist about options that are free of colors and flavors. It's a good idea to have these on hand for those middle of the night emergencies. When your doctor writes a prescription ask if there are options that are free of colors and flavors. I know when I was a kid my medicine didn't taste like bubble gum, and somehow I still managed to swallow it. Be sure to check your vitamins and any supplements you use for the same additives. There are several new gummy vitamins on the markets that are free of artificial ingredients.

For the adults, the plain old fashioned white Tylenol works just as well as most anything else. So for this part all you need to do is check your medicine cabinet and replace the things with artificial colors and flavors. Easy.

A few other things to watch out for:
There are a few other things I wanted to make you aware of when you're working towards eliminating artificial colors, flavors, and preservatives, so you don't make the same mistakes I've made in the past. They are short and sweet, so I purposefully saved them for this week since the topic was an easy one.

First, kids rub-on tatoos: that dye does the same thing son your skin as it does in your stomach.

Second, magic markers: Again, the dye from these markers is absorbed into the skin. I'm not saying that you need to completely remove markers from your child's life, but be aware that if they mark on themselves you could be dealing with a reaction in a very short time. The worst reaction we've ever had from Sophie came after she colored the palm of her hand with a red marker. It lasted for several days and was a good reminder of why we went through such pains to eliminate all those artificial ingredients in the first place. I'll never, ever forget that week.

What about you? Is there anything you've encountered that's caused unexpected trouble? Or have you found some artificial ingredients that we haven't covered so far? Leave a comment and let us all know!

So that's it. Congratulations! You are now armed with the information to eliminate artificial ingredients from your home, improve your family's health, and make changes in your child's behavior. I hope it's helping you as much as it's helped my family. Now go tell your friends and family about how easy that was and encourage them to take the Challenge too! I need your help to spread the word. As always, I'm just an email away if you have any questions or need a little help along the way. If you've followed to Challenge and are still concerned that you're not seeing the improvements you hoped for PLEASE contact me at contact.ourfamilyeats [at] gmail [dot] com. Most people will not need to go further than what I've outlined in our Six Week Challenge, but there are some children who are highly sensitive and can benefit from a few additional steps. I'd love to help you pinpoint anything that may be a cause of trouble for you or child.

Homemade Chicken Fingers

2011-09-20T14:15:00.000-05:00

As we work our way toward a life without artificial colors, flavors, or preservatives there are certain foods that no longer make it into the grocery cart. These days I prefer to make most of our favorite foods from scratch rather than from a box. I love the feeling of being in complete control of the ingredients and what we eat. Many of the emails I get are from people who have taken the All Natural Challenge and are looking for ways to recreate their family favorite meals with healthy ingredients. I love those emails, so keep them coming.

Chicken fingers are a staple of childhood food. They are almost universally accepted, even when everything else is thrown on the floor or left on the plate. I know my own kids would eat chicken fingers every night if I'd let them. And with this recipe, sometimes I do just that. These fingers are full of wholesome, nutritious ingredients, many of which I can't get them to eat on their own. But when I combine them together and use them to coat a piece of chicken, they gobble them down in an instant. I use a combination of bread crumbs, ground flax meal, sunflower seeds, and sesame seeds to pack a lot of goodness like Thiamine, B6, Niacin, Vitamin E, and Iron into every bite. I love the flavor of these chicken fingers too - it's a fun comfort food that brings a smile to everyone's face at dinner. And really, what could be better than that?

Healthy Chicken Fingers

serves 4

2 large eggs

3 slices whole wheat bread, or gluten free bread

1/3 cup raw sunflower seeds preferably, but roasted with no salt works fine too.

1/4 cup ground flax seed meal

2 Tablespoons sesame seeds, untoasted or toasted

1/2 teaspoon paprika

1/2 teaspoon salt

1/4 teaspoon black pepper

4 boneless, skinless chicken breasts

Preheat oven to 400 degrees. Place a metal cooling rack (like you use for cooling baked goods) onto a baking sheet. Set aside. (I like to use the cooling rack so that the chicken fingers don't become mushy on the bottom, but it's completely optional.)

Add eggs to a shallow baking dish or bowl. Beat well with a fork. Set aside.

Place bread, flax seed meal, sunflower seeds, paprika, salt, and pepper into the bowl of a food processor. Process for about 1 minute, or until small crumbs form. Place crumbs into a shallow baking dish or large plate. Set aside.

Rinse chicken breasts and pat dry with paper towels. Slice chicken into strips, about 1" thick.

Set up your breading station: Starting from left to right place the chicken strips, then the beaten eggs. Next to that place the breadcrumbs, then last should be your baking sheet.

Working with 3-4 chicken strips at a time, place the chicken in the egg. Let the egg drip off back into the bowl, then place the chicken strips on top of the bread crumb mixture. Light roll the strips to coat on all sides. Place the chicken strips on the rack on the baking sheet. Repeat until all the strips are done. You can use your hands to pat the bread crumbs onto the chicken strips if necessary.

Bake for 15-20 minutes, or until chicken is done. Let cool slightly then serve.

Homemade Pizza

2011-09-18T20:00:00.001-05:00

We eat a lot of pizza. I'm not sure who requests it more often, the kids or my husband. I used to buy pre-made pizza crust for our weekly pizza nights, but when I realized how easy and inexpensive it was to make my own crust I never looked back. Once you try this you will feel the same way. Homemade crust tastes much more authentic, and is completely all natural. You can even add your own personalized blend of herbs and spies to make it exactly the way you like it. Making your own pizza dough is a fun way to spend some family time in the kitchen too. As the weather cools off be sure to put this on your list of fun indoor activities. Sophie loves measuring out the ingredients and mixing everything together, but her favorite activity is stretching out her very own pizza dough. Even Max, who just turned two, loves playing with the dough. After the dough gets shaped everyone gets to pick out their own toppings. I've had plenty of pepperoni pizzas so I like to change things up with Caprese Pizza. But the kids and their Dad, are purists so we keep plenty of pepperoni on hand.

Homemade Pizza Dough
makes 4 personal sized pizzas

1 cup warm water
2 teaspoons active dry yeast
1/2 teaspoon honey
2 Tablespoons extra virgin olive oil
3 cups flour - you can use whole wheat, white wheat, or for gluten free use a combination of half brown rice flour and half sweet sorghum flour
1 teaspoon sea salt

Toppings:
Tomato sauce
Mozzarella cheese
Toppings of your choice

Place the yeast into the warm water. Add honey and olive oil. Stir lightly with a spoon and set aside for 1-2 minutes.

Add flour and salt to the bowl of a large food processor (6 cup capacity or larger). Pour the yeast mixture into the food processor. Attach the lid and turn on the processor. You will see a ball form very quickly, usually 30 seconds or less, which will indicate that the dough is ready. If the dough seems too dry you can add warm water 1 Tablespoon at a time, then mix well in the food processor. **You can also mix this by hand, which a great job for the kids to do. It just takes a minute or so longer.

After dough is formed place it into a large mixing bowl that has been lightly coated with olive oil. Cover with plastic wrap and set in a warm spot for 1 hour, to allow the dough to rise. (You can also let it rise overnight in the refrigerator.)

Preheat oven to 450 degrees. Place dough onto a counter that has been sprayed with non-stick spray. Cut the dough into 4 equal pieces. Stretch dough into a rounded shape. Place dough onto a baking sheet that has been coated with cooking spray. Add sauce and toppings. Bake for 10-15 minutes, or until edges are golden brown and crispy.

Chewy, Fruity Breakfast Bars - gluten and sugar free

2011-09-15T06:55:00.000-05:00

It's official, I have no creativity when it comes to naming recipes. But please don't hold my lack of creativity against this yummy little breakfast treat. It's too good to hold anything like a silly little naming convention against it.

If you've ever eaten a certain "nutri"-tious breakfast bar that's full of "grains" you know how sweetly delicious artificial chemicals can be. Those bars are filled with so many words I can't pronounce that my head spins. Not to mention the artificial colors and flavors. But darn it, they taste soooooo good. And another darn it, my kids love them. So this is my version of those breakfast bars - made from real food and real ingredients. They're full of nutrition and my kids love them almost as much as I do. They make an absolutely perfect grab-and-go breakfast. Their size really belies how hearty and filling they really are. They can easily pass for a cookie rather than a nutritious breakfast bar. We love them as a satisfying after school snack or even a sweet little lunch box treat. These savory sweet bars are a great way to sneak in some powerful nutrition for the whole family with very little effort.

Chewy Fruity Breakfast Bars
makes 8 bars

2 cups old fashioned oat (gluten free if desired)
6 cups water
1/2 cup palm sugar
1/4 cup flaxseed meal
1 teaspoon ground cinnamon
1/2 cup brown rice flour**
1/2 cup sweet sorghum flour **
1/2 teaspoon xanthan gum**
1/2 teaspoon sea salt
1/4 teaspoon aluminum free baking soda
1/4 teaspoon aluminum free baking powder
1 large egg, beaten
3/4 cup honey
2 teaspoons vanilla extract
1/2 cup melted coconut oil (or high quality canola oil)
1/4 cup all natural fruit preserves - your favorite flavor

** If you're not gluten free, simply substitute 1 cup all purpose flour for the brown rice flour, sorghum flour, and xanthan gum.

In a large bowl combine oats and water. Soak overnight, or at least 8 hours. Drain water. Set aside.

Preheat oven to 350 degrees.
In a large bowl place palm sugar, flaxseed meal, cinnamon, brown rice flour, sorghum flour, xanthan gum, salt, baking soda, and baking powder. Whisk to combine.

In a small mixing bowl combine eggs, honey, vanilla, and melted coconut oil. Stir in oats.

Add wet ingredients to dry ingredients. Mix well with a wooden spoon.

Pour mixture into a 13x9 baking dish coated with butter. Spread evenly. Bake for 25 minutes, or until well set. Remove from oven and cool completely in pan. Cut into 16 equally sized bars. Place 8 bars on work surface and spread equally with preserves. Place remaining bars on top. Store in an airtight container for up to one week.

All Natural Challenge Week Five: Body Care

2011-09-14T20:47:00.000-05:00

It's Week Five of our Six Week All Natural Challenge. So far we've discussed how artificial colors and flavors, artificial preservatives, excitotoxins (artificial sweeteners and MSG), and artificial fragrance can effect behavior in children, as well as negatively effect your health. For those of you who may be new to the Challenge, please read my short article on Circle of Moms that explains how I used an all natural diet to control my daughter's ADHD like symptoms, here. You can also learn more about the All Natural Challenge and how it works by clicking on the All Natural Challenge tab at the top of this page. I encourage you to read the Success Stories to hear how other Moms have used the All Natural Challenge to improve their child's behavior as well.

This week's challenge is all about body care. I can tell you first hand that the products you use on your hair, skin, and teeth can make a very big difference in your child's behavior. When I began weeding out the artificial ingredients in our diet I became an avid label reader. One night I was brushing my daughter's teeth and just happened to pick up the toothpaste container and began reading the ingredients. I was shocked. Open mouth and all. The toothpaste I'd been using for my daughter contained not only artificial flavors and colors, but those artificial colors weren't even approved for use in food. She's a child, she swallows toothpaste like it's candy. Because they make it look and taste like candy, of course. So I began doing some research and found that toothpaste wasn't the only problem.

Everything that touches your skin is in some way absorbed by your body. From the shampoo that sits on your scalp to the lotion you use on your elbows, to the soap you use to wash your hands - it all effects you. And if you're trying hard to stick to an all natural diet to improve your child's behavior, you can easily sabotage yourself if you're not careful. There are plenty of ingredients that can cause uncontrollable behavior, and even worse, serious health problems.

The first set of ingredients to watch out for will make perfect sense to you if you've been following the All Natural Challenge since week one. They are the same things you want to avoid in your food - artificial colors, artificial flavors, and artificial fragrance. They are every bit as bad on your skin as they are in your stomach. Those things are self explanatory, right? Here's one you might not have thought about - what color are the bristles on your child's toothbrush? If they aren't white you should consider changing that toothpaste soon. And those blue "indicator" bristles that are supposed to tell you when your toothbrush needs changing? Those are artificial colors too. Do you really need them? No. Are they good for your health? No.

In addition to those ingredients there are a few others you definitely don't want to see in your body care products. First up is Parabens. They can go by the name methylparaben, ethylparaben, butylparaben, and propylparaben. Parabens are used as a preservative in things like lotions, shampoos, and shower gel. The scary thing about this ingredient is that they have been proven to be endocrine disruptors, meaning they cause your naturally produced hormones to become very confused. They most closely mimic the hormone estrogen, so the body doesn't know if it's producing too much or too little estrogen at any time. And now for the kicker - parabens have been found inside breast cancer tumors. While no official link has been made, you can draw your own conclusions as to whether you want parabens being absorbed into your skin each day.

The second little ingredient that can cause big problems is Sodium Lauryl Sulphate (SLS). SLS is added to products as a foaming agent. It's what makes your shampoo feel like it's working. In reality it may be making you sick. There are many studies that link SLS to eye deformities in children, even in children who have never gotten SLS in their eyes. Just the exposure to it through the skin is enough to cause eye problems. SLS is has also been linked to a process called protein denaturing, which means it damages skin cells. There are several articles that question whether SLS may be leading to an increase in skin cancer in recent years. I'm not done yet. Sodium Lauryl Sulphate is commonly manufactured along with dioxane. When SLS and dioxane are combined they create a powerful combination that has the ability to damage your kidneys, liver, and central nervous system. I'd rather skip the foaming action, thank you very much.

Let's talk about fluoride for a minute. My philosophy is always to arm you with all the information I have about ingredients and additives and let you make your own informed decision. Fluoride is going to one of those judgement calls you will have to make. While most dentists and health officials agree that fluoride leads to reduced cavities, there are other less desirable effects of fluoride. Recent research does link fluoride to learning difficulties and behavior problems in some children. I encourage you to do your own research and make your own decisions when it comes to fluoride.

The last ingredient to discuss today is an important one. It's called Triclosan, and it's a main ingredient in all those anti-bacterial gels and hand soaps. It's very good at killing bad bacteria. But it's also very good at killing good bacteria too. Overuse of triclosan, meaning anti-bacterial products, are believed to the cause of many of the "super bugs" we're seeing in recent times. The bacteria that are strong enough to survive triclosan breed and create even stronger bacteria. That's not good for anyone. One more thing to note, all those anti-bacterial gels, foams, and soaps don't kill viruses. Viruses are generally what make you sick in the first place and are what gets passed around from person to person. The CDC as well as many other sources recommend plain old soap and water for that very reason. Triclosan has also been shown to cause damage to hormone function as well as liver damage. And when it's mixed with chlorinated water it forms chloroform. Do I need to keep going with all the reasons why anti-bacterial products aren't really what they're made out to be? Probably not, so I'll stop now. Just know that plain soap and water is much safer you, your family, and the environment.

Now, after all of that, you're probably worried about whether you'll ever be able to find products that fit into all those parameters. Believe me, it's not that hard. You can check out the list of products in my Store tab at the top of the page to see some of the things I've personally used and can recommend. I've grouped them all under All Natural Body Care. In addition to those products I love the 365 Brand of fragrance free body care from Whole Foods - shampoo, conditioner, shower gel - I use them all for myself and the kids too. They're really well priced compared to most other brands, and they're very high quality. For toothpaste I love Tom's of Maine for both kids and adults. You can find the kind with no fluoride at Whole Foods as well, or through Amazon. Kiss My Face makes wonderful moisturizers and soap which can be found at Walgreen's and Target, along with California Baby and Alba Botanica. Any questions about other types of products? Just email or comment below and I'm happy to help.

That's it for week five - take a look at your daily clean routine. Get rid of all the artificial junk along with the chemicals that are concern for your family's health. It may not seem like a big step to take but it's very important. If you're still seeing behavior issues this may be the answer you need. As always, feel free to contact me at contact.ourfamilyeats at gmail dot com if you have any questions about this week or any of the past weeks. Have you been using the All Natural Challenge and seeing great results? I'd love to add your story to the Success Story page! Come back next week for the final week of the Challenge! You're almost there!

Italian Lentil Soup

2011-09-13T07:00:00.000-05:00

I've resisted lentils for a long time. There's no reason for my avoidance. I guess I just didn't find them interesting enough. But funny how things change. Now I know better. Not only are lentils a great source of protein - a rare vegetarian source of protein - but they're packed with folate, iron, potassium, thiamin, and tons of other minerals. And they're completely all natural. That's not something I could ignore forever. So add lentils to my favorite cool weather meal - soup - and it's nothing short of true love. Really, what's not to love. Lentils don't need to be soaked overnight like other legumes. They're easy to add to anything you're cooking. And they're practically tasteless, so they can take on the flavors of whatever you like. Even my kids had no arguments.

Soup is one of my favorite ways to get dinner on the table fast, especially when the weather turns cooler. And this soup has quickly become a go-to recipe. It's very forgiving, so you can vary the ingredients based on what you have on hand or what you like. Or most importantly, what your kids will eat. The thing about this soup that I like most is that it freezes so well. The recipe as written makes enough to feed an army, so plan for leftovers. They make a cozy lunch the next day. But the big payoff is the fact that you can cook once, and put half of this meal in the freezer for a night when you're frantically looking for something to feed your screaming family. Since I'm highly suspicious of plastic and it's chemicals, I like to use glass containers for storing leftovers. But glass containers are pretty expensive. I have a hard time paying upwards of six dollars for a glass container that's the same size as the glass jar that comes with my mayonnaise. So instead of buying all those new containers I just wash the ones I get for free. It's true that putting things in glass containers in the freezer can be trouble, since things expand as they freeze. That's easy to circumvent though - just leave about a 1" space between the top of the soup and the top of the jar and put it in the freezer without a lid. Once it freezes, usually withing 12 hours, go back and put the lid on. You're good to go, and never have to worry about whether your food is soaking up toxic chemicals.

Italian Lentil Soup
serves 8, or freeze half

2 Tablespoons olive oil
1 cup carrots, diced
1/2 cup yellow onion, diced
4 cloves garlic, minced
1 teaspoon dried basil
1/2 teaspoon dried oregano
28 ounces diced tomatoes
8 - 10 cups water
1/2 - 1 teaspoon sea salt
1/4 teaspoon black pepper
1 bay leaf
2 cups lentils
1 package frozen spinach

Heat olive oil in a large stock pot over medium heat. Add carrots and onion and cook until softened, about 3-4 minutes. Add garlic and cook another 30 seconds. Stir in basil and oregano and cook until fragrant, about 30 seconds more. Add in tomatoes, 8 cups water, sea salt, pepper, bay leaf, and lentils. Bring to a boil, then reduce heat and cook over low heat for 30 - 45 minutes, or until lentils are tender. If soup is very thick you can add up to 2 cups more water. (You may need to adjust seasonings.) Add spinach. Continue cooking until spinach is thawed and heated through. Scoop into bowls and serve warm with a big hunk of crusty bread.

Crunchy Roasted Kale Chips

2011-09-13T06:55:00.000-05:00

Shame on me for being late to this party. Last Fall I remember seeing this dish on blogs and recipe websites every week or so. I remember thinking it sounded interesting but I just never got around to trying it myself. Earlier this year we visited some out of town friends who told me their picky daughter's only nutritional saving grace was the fact that she loved roasted kale. So now my interest was intense. I couldn't wait to try this, and even with those high expectations this dish did not disappoint in the least.

The kale goes through a magic transformation in the oven and comes out like no kale I've ever had before. It's every bit as crunchy as a potato chip - a big deal for me because I'm a crunch-a-holic. And the taste is very mild, and very faintly nutty. I coat these in my favorite salt - natural Celtic Sea Salt - it's full of hard to find minerals that regular sea salts process out. So I don't feel a single bit of guilt when I'm enjoying this as my afternoon snack. And I'm happy to report that after a bit of coaxing I finally got Sophie to take a bite, and she loves it too! (Max is easy, he'll try anything Sophie eats.) The crunchy texture really does make these babies seem more like potato chips than healthy vegetable. Now the only problem is making a batch large enough to satisfy all of us.

Crunchy Roasted Kale Chips

1 pound kale, washed and dried
1-2 Tablespoons extra virgin olive oil
1 teaspoon sea salt, or to taste

Preheat oven to 375 degrees.
Tear kale leaves into bite size pieces, discarding tough stems. Place pieces in a pile on a large, heavy baking sheet. Drizzle with 1 Tablespoon olive oil and toss well with your hands to cover. Add more olive oil of necessary to coat well. Spread kale pieces out into a single layer. Sprinkle with sea salt to taste. Place baking sheet on center rack of oven. Roast for 5 minutes, then stir. Roast 3 - 5 minutes longer and check for crispness. You may need to add a few extra minutes to get the perfect crispy crunch. Let cool and serve.

Citrus Marinaded Beef Kabobs

2011-09-11T21:40:00.000-05:00

Fall may be around the corner, but this weekend was perfectly warm and sunny at my house. I love these in-between season days so I try to soak them up. In the winter I don't mind spending my time in the kitchen, but when the weather is nice it's not my favorite place to spend an afternoon. I tend to fall in love with recipes that can pretty much do all the work for me. My kids are hard enough to manage, I don't need dinner to be high maintenance too. This recipe uses one of my go-to methods for getting big flavor with no effort on my part whatsoever. All you need is a zip-top bag and a few tasty ingredients and you're done. Throw it in the fridge and at dinner time all that's left to do is start the grill. It's the easiest way to get dinner done, and perfect for a weeknight meal.

I love these citrusy, Asian inspired flavors with the beef. It's a little unexpected, and can really enhance the taste of an inexpensive cut of beef. Any vegetables can be used alongside the beef, so you can use whatever you find in the bottom drawer of your refrigerator, or whatever you still have in the garden.

Citrus Marinated Beef Kabobs
serves 4

1 pound beef steak, such as flank or sirloin steak
3/4 cup orange juice
1/4 cup Bragg's Liquid Aminos or Soy Sauce
2 Teaspoons cumin
2 teaspoons sesame seeds
2 cloves garlic, minced
salt and pepper to taste
2 bell peppers, any color, cut into 2" sized chunks
2 medium sized zucchini, sliced into 1/2" thick pieces
1 medium sized mild onion, quartered
1 cup grape tomatoes
bamboo skewers

Cut beef into 1"-2" cubes. Place beef into a gallon size zip-top bag. Add orange juice through salt and pepper to bag. Squeeze the bag lightly with your hands to make sure the beef is well coated with the sauce. Add vegetables to bag and shake to coat with the sauce. Seal the bag and place it inside a large mixing bowl to catch any leaks. (Believe me, they can happen.). Refrigerate for at least 4 hours, or up to overnight.

At least one hour before you plan to cook the kabobs place bamboo skewers into a baking dish large enough so they can lay flat. Cover with water and let soak. (I often do this in the morning before leaving for work and let them soak all day.)

Preheat grill. Thread beef and vegetables onto skewers, alternating pieces in any pattern you like. Place kabobs on the hot grill and cook for 7-8 minutes, or until beef is done to your preference. Place onto a serving plate and serve immediately. I usually serve brown rice as a side dish.

Place

Pumpkin Flavored Coffee Creamer

2011-09-09T09:23:00.001-05:00

There are so many reasons to celebrate Labor Day. As the un-official end of Summer it signifies the end of carefree days and the beginning of back to school schedules. But in my world there's a whole different reason to celebrate, because in my world the period after Labor Day is known as Pumpkin Season.

A few years ago I got caught in the Great Pumpkin Shortage of '09. It was a terrible time and I vowed to never let it happen again. Back in August I took the initiative to hunt down my grocery store manager and convince him to stock some cans of organic pumpkin puree this year. Low and behold, last week they appeared on the shelves (way up high mind you) right on queue. I was giddy as I left the store with it, already knowing what my first project would be - my beloved pumpkin latte. I'm nothing less than obsessed with pumpkin flavored coffee, it's my one weakness. But if you're going to have a weakness, this is the one to have. Pumpkin is loaded with vitamins - A, C, K, and E along with other antioxidants, it's full of minerals like magnesium, iron, and potassium, and is high in fiber. That's what I call a superfood. Did you know a whole pumpkin will stay fresh for six months? I think I'll buy a couple when they go on sale at the end of the season so I can make roasted pumpkin seeds to have year round. Pumpkin seeds are filled with hard to find minerals, and also protect against prostate cancer and osteoporosis. They make a great addition to granola, trail mix, and salads too.

I used to stock up on those non-dairy flavored coffee creamers at the store when they would go on sale, until I read the list of ingredients. Scary. Now I happily make my own using real ingredients. It's very easy - maybe 5 minutes from start to finish. Earlier this year I kicked my refined sugar habit, and use only all natural, low glycemic sweeteners instead. Here maple syrup takes the place of where most people would add sugar. It's a divine combination, maple syrup, pumpkin puree, whipping cream, and milk. I store mine in the fridge in re-purposed glass jars with tight fitting lids. In the morning just give it a shake and pour the goodness into your cup. Welcome back Pumpkin Season - oh how I've missed you!

Pumpkin Flavored Coffee Creamer
makes about 2 cups

note: you can adjust any of these ingredients to suit your preferences. Like it creamier? Add more cream? Want more sweetness? Add more maple syrup.

1 cup whole milk
1/2 cup - 1 cup heavy cream
4 Tablespoons pureed pumpkin
4 Tablespoons maple syrup
1 teaspoon pumpkin spice
1/2 teaspoon vanilla extract

In a medium sauce pan set over medium heat, whisk together milk, cream, pumpkin, and maple syrup. When steam begins to form stir in pumpkin spice. Let cook another 30 seconds then remove from heat. Add vanilla extract and stir well. Let cool completely then transfer to glass jar and store in the refrigerator.
You can strain the mixture through a mesh sieve before pouring into the jars to remove any flecks of spices if you prefer.
For a dairy-free version: substitute 1 1/2 cups coconut milk in place of the milk and cream listed above.

Recipe slightly adapted from Deliciously Organic.

All Natural Challenge Week Four: Artificial Fragrances

2011-09-07T12:20:00.001-05:00

It's Week Four of the Six Week All Natural Challenge! Congratulations on all your hard work to get where you are today! I'm beyond thrilled to be a part of so many exciting changes going on in your lives. When I first made the connection between synthetic chemicals and my daughter's behavior I remember how many times I wished for someone to ask for advice. I also remember thinking that once I had the hang of things I was going to make sure that all the information I learned and tested could be shared with every single parent, because surely I wasn't the only one searching for answers for my child's behavior issues. After the results I saw in Sophie from practically day one I said to John "Why isn't anyone out there screaming this from the rooftops??" I guess now I'm out there screaming it, and I couldn't be happier to know that others are hearing it, and most importantly, benefiting from it. I now receive daily emails recounting stories of families who have seen the same dramatic changes I saw with Sophie in their own children. Those emails make me so grateful that I'm able to do this. Thank you all for sharing your experiences, and I hope you will continue to do so.

In Weeks One, Two, and Three of the All Natural Challenge we focused on food. Those were some big changes for all of you, believe me I know. So this week we're going to take it a little easier. You get a break from all the detective work in your pantry...but don't stop reading those labels...you will need to be vigilant from here on out. But believe it or not you're already armed with most of the information you need to make the right food choices. So this week we're going to learn more about the chemicals in the other parts of your home. If you're still seeing some undesirable behaviors going on, this week may help shed some new light on them.

In weeks past we've discussed how artificial colors, artificial flavors, artificial preservatives, and artificial sweeteners affect behavior in negative ways. But there's one more "artificial" that can be an enormous trigger for many children: artificial fragrance. It's every bit as bad as all that other stuff in Sophie's case. It took me a while to figure this one out. For some reason every Sunday afternoon she'd begin bouncing off the walls. It would start with hyperactivity and end with me beating my head against the wall because she was out of control. I assumed it had something to do with the fact that it was the close of the weekend and there was so much activity going on in the house to prepare for the new week. Then one day it hit me. We did a mountain of laundry every Sunday, and about the time she would lose control was the same time the dryer would start, which filled the house with that "springtime fresh" scent. I switched to a fragrance free fabric softener and the problem vanished. I also noticed a connection to behavior problems and disinfectant sprays (like Lysol and Oust, and a biggie for Sophie - Febreeze). In researching this issue I've read many stories of people with the same types of issues. Some of them are really interesting, like the story of one child who was typically very well behaved. except for one particular class at school. It was impossible for this child to stay out of trouble in that class, but that class only. Turns out he had a sensitivity to the teacher's perfume. Artificial fragrances can make or break all the progress you've made if you are caught unaware.

Fortunately, artificial fragrances are pretty easy to eliminate. You can readily find unscented versions of just about any household product from dishwashing detergent (Seventh Generation makes a great one), to laundry detergent (anything labeled "Free and Clear" works just fine) to cleaning supplies. And this week I have some good news for you - you can actually save some money by switching from your store-bought, synthetic household cleaners to a very easy, very environmentally friendly cleaning routine. All you need is water, distilled white vinegar, and some baking soda and you can quickly clean just about anything. I've done this for long enough to know it really works. And even better news, if you have small children like Max who likes to explore in the cabinets you have absolutely nothing to fear if they grab hold of these. If you'd like more information on how to use very basic ingredients to make your own all natural cleaners you should definitely read this article on Kitchen Stewardship. I consider this the authoritative information on the subject, and you will too after reading it. Katie knows her stuff. But I won't require you to make your own cleaning solutions (even though it's super easy). There are plenty of products on the market that you should be able to satisfy the "No Artificial Fragrance" rule without needing that option. It's up to you to decide how far you want to go with eliminating the chemicals that come along with them. Making this switch is an easy one, and the environment will thank you as well for using a few less chemicals and maybe even fewer products. So this week start taking a look at all those bottles of cleaning supplies in the kitchen, laundry room, and bathroom. If they are filled with artificial fragrance then try to find some environmentally friendly ways to get rid of them. And as you replace your cleaning products search for more natural solutions and products that you can be sure aren't causing behavior reactions, or worse.

It goes without saying that scented candles and air fresheners are problematic as well, so you may want re-think your use of those. Also watch for fragrances, as well as artificial colors, in hand soaps. Those purple colored foamy soaps that smell like a berry explosion are not a good thing when it comes to changing behavior problems. Just stick with clear and unscented - they still wash off the same amount of dirt.

For me, I figure that if an artificial scent has the power to cause such an undesirable reaction in my otherwise sweet natured child then it's probably not doing anyone any favors in the health department, so I cut them all out to the extent possible. But you don't have to give up ever smelling a sweet scent again. There are ways to get a wonderful scent in completely natural ways. My favorite scent is lavender, so I bought a small jar of lavender essential oil. I put a drop or two onto a sock as it goes into the dryer and everything comes out smelling divine. I also put a drop on the bath towels, or on a towel in the kitchen and the whole room smells of lavender. And lavender just happens to be an excellent choice for children who have trouble sitting still or relaxing. A few deep breaths and Sophie is like a different person. I like to add a drop to Sophie and Max's pillows at bed time - they settle right down. And whenever Sophie is anxious about something I put a drop of lavender oil on her favorite blankie. The calming effect is almost immediate. It's magic stuff. If you chose to try lavender oil, or any other essential oil, just make sure that it's high quality and contains nothing artificial that could un-do all your achievements so far. (I got mine at iHerb.com.)

So that's your mission for this week - No Artificial Fragrances. It's easy, right? But it's probably something you never considered before. At this point all the really hard work is behind you and all we have left to cover are fairly simple changes. But the remaining two weeks are really important because they are usually the things to blame when someone says that they haven't seen any improvement, or are suffering through a reaction and have no idea what happened. Next week we will talk about personal care products, like shampoos and lotions, and how some of those products and ingredients could be wreaking havoc on all the progress you've accomplished as well as your health.

As always, I'm here to answer questions or at least point you in the right direction. You can just comment below, or email me any time at contact.ourfamilyeats at gmail dot com. If you come across a wonderful product that fits into the all natural challenge please let us all know - especially this week. Who couldn't use a few more recommendations for cleaning help? Don't forget to check the All Natural Challenge tab at the top, along with the Resources tab for more articles and information to help you along the way. I frequently add information to both of those pages. Good luck this week! Take a deep breath - it's smooth sailing from here!

Pizza Potatoes

2011-09-04T22:42:00.000-05:00

If there's one thing I'm known for, it's finding a way to use what I have on hand. I usually have a pretty tight meal plan for the week, but there's one thing that will trump my planning every time. I can't stand to let something go to waste. Every time I have to throw something away because of spoilage I think a little piece of me dies. So when I saw some potatoes in the pantry that needed to be eaten the wheels began to turn. I just had a craving all day for pizza, so there was quite an argument going on in my head. I want pizza...but those giant potatoes are just sitting there...I literally stood in the pantry staring at those potatoes for several minutes trying to justify not eating them. Finally the eureka moment hit. Why not combine the two? There's a barbecue restaurant near our house that serves a barbecue potato that I can't resist- it's stuffed with pulled pork and sauce. So this idea made some sense to me. And I'm happy to report that it was a fabulous dinner. Even the kids loved it. I guess it's true that kids will eat anything with the word pizza in it. The exact same thing could be said of my husband. (He loved it too.) I'm always excited to find a meal that's effortlessly satisfying like this one. A meal that's simple to make, easy to love, and frugal to boot. What's not to like about that? Nothing, that's what. You can very easily adapt this idea to use your favorite pizza toppings, so have some fun coming up with your favorite combinations. Or just use this as an excuse to use up some ingredients before they go bad. We all liked it so much that you shouldn't be surprised to see a few more giant potatoes in the recipe index soon.

Pizza Potatoes
serves 4

4 large Russet potatoes, scrubbed and dried
4 all natural chicken sausage links (or pepperoni if you prefer)
1 cup prepared pasta sauce
1 cup mozzarella cheese, grated
any other pizza toppings of your choice

Preheat the oven to 375 degrees. Place one baking rack in the center of oven, with the other baking rack just below it. Pierce the potatoes in two places using a sharp knife. Place potatoes directly on the middle rack. Place a baking sheet underneath the potatoes on the second rack. Bake for about one hour, or done. The exact baking time will depend on the size of your potatoes. Mine were large. Remove from oven and let cool for 5 minutes until they can be handled safely. Do not turn off oven.

While potatoes cool, heat the sausage according to package directions. (I microwaved mine). Place potatoes into a 11/9 baking dish. Slice each potato down the center and gently push inward from each end to open. Roughly chop each sausage link and add one link to each potato. Spoon 1/4 cup sauce over each potato, then sprinkle with 1/4 cup cheese. Return potatoes to oven and bake another 5 minutes, or until cheese is melted. Serve warm.

**To save time you can bake the potatoes the night before then refrigerate. Just re-heat in the oven when ready to serve. I do NOT recommend cooking the potatoes entirely in the microwave for this dish - you will not get the same results as you will in the oven. My oven (which is not fancy at all) has a setting where you can set the timer and the oven will automatically turn on/off at the set time. I use that setting for baked potatoes all the time - set it in the morning, place the potatoes in the oven, and at dinner time you have warm, baked potatoes just waiting for you.

Pasta with Tomatoes, Feta, and Basil

2011-09-01T09:24:00.000-05:00

One of my favorite flavor combinations is sweet tomatoes, savory feta, and fresh basil. I use it on grilled chicken, steaks, and all sorts of pasta. This dish couldn't be any easier or faster to make so it's a staple for meal planning during the week. We're trying to eat a little less meat around here (don't tell John, he doesn't know it yet) so I love having this as a meatless option. It's so flavorful and well-balanced that no one misses a thing.

In the same time it takes to open a jar of prepared sauce you can have this ready to serve. I'm a sucker for all-in-one dishes - here you get whole grains from the pasta, a little protein from the feta, and lots of veggies with no effort at all. All you need is a little drizzle of heart-healthy extra virgin olive oil and you're all set. We usually eat this pasta dish as a meal, but it also makes a perfect side dish to go with grilled chicken. Or toss some sliced grilled chicken right into the bowl for an even more robust meal.

Pasta with Tomatoes, Feta, and Basil
serves 4

16 ounces penne or bow tie pasta (use gluten free if needed)
1 pint grape tomatoes
1/2 cup feta cheese, crumbled
about 10 large fresh basil leaves
2 Tablespoons extra virgin olive oil

Cook pasta according to package directions.
While pasta is cooking place tomatoes and feta in a large serving bowl.
On a cutting board stack basil leaves on top of one another, then roll up. Cut through the leaves making thin strips and set aside.
When pasta is ready drain well and add to the bowl with the tomatoes and feta. Toss to combine. Add the basil and the olive oil to the bowl and toss well. You can add more or less of any of these ingredients if you prefer. Serve warm.