Allergy Friendly Picnic Foods

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In the latest box of samples from the New Hope Network, there are some new items that make great for great picnicking. Well, the cassava flour and smoothie mix in the picture above are not exactly picnic picks, although making a baked treat with the cassava flour would certainly be lovely and allergen-free, but I’ll blog about those items another time. It’s August and it already feels like prime picnicking weather is waning so let’s get to it!

Beet chips from Bare Snacks were a big hit with my oldest son. He didn’t remember eating beets before (although he has) so I thought the strong taste might be too much for him since beets are one of those foods you generally have to have a few times before really appreciating them. He loved them though and I was impressed with the nutritional value~ simply baked beets and salt, no oil, no frying, and the nutrition information even boasts iron. How often do you see iron in a chip? I liked them too but my youngest refused to try them~ not surprising.

What was surprising was both my sons agreed that this turkey bar from Country Archer Jerky Co. was delicious. Normally if one of them likes something the other one has to hate it, so this is truly a rare food moment when both agree. They said it’s delicious, slightly spicy, kind of hard on the outside but chewy on the inside reminiscent of a pepperoni log’s texture. I didn’t try it myself since I’m still fairly new to eating poultry and thought my boys would be better guinea pigs. What excites me most is that my youngest said that he would eat these if they were in his lunchbox because he is so hard to pack lunches for, especially when it comes to protein. Now they just need to make a broccoli bar that tastes like meat or candy and he’ll be set.

What I did try and really liked though are these Quinn Snacks Pretzels. I didn’t notice at first that they were gluten-free, so I was excited when I realized they are indeed gluten-free, soy free, dairy free, corn free, and made from ancient grains. They are crisp, delicious, and addictive, just as pretzels should be. So addictive in fact that I was the only one who got to try these. Yum!

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Now this is for the serious picnicker: Bellucci Organic Oil in individual squeeze packs. I imagine drizzling the oil on fresh bread, or adding it to a salad or sandwich once the picnic is underway so nothing gets soggy in the transport. (Miracle!) These seriously make me want to get a red checkered blanket, a classic wicker basket, and a bottle of wine and do it up in style. Their website has some lovely recipes too. By the way I’ve heard a lot about fake olive oil out there being surprisingly rampant. This company is the real deal and they even encourage you to trace your bottle to its beginnings in Italy. Fantastico!

My personal favorite and the family favorite of all these are the Laiki rice crackers from Grains of Health. They are surprisingly good and as a family with multiple food allergies over the years, we’ve had our fair share of rice crackers. These have an almost buttery taste but they are dairy-free, and the texture is thick and somewhat ‘puffed’ but not airy. You actually feel like you are eating something when you eat these, and they are good. Really good. We didn’t even try them with something on them because they have so much flavor they don’t need anything else, although I imagine they would be great as part of an hor d’oeuvre tray as well because they are nice and sturdy.

The can of Zero Sugar Mountain berry soda from Dry Soda Co. was an all around family pleaser as well. It isn’t very carbonated, has a natural taste, and stevia makes it a bit sweet without the calories. We also tried their other line of sodas which do have cane sugar in them and thought the Lavender was quite good. It has a subtle taste that would pair well in a cocktail, especially for a summer evening. These are so pretty too that they’d make a nice treat to bring to a dinner party, and they are versatile with being a stand-alone drink or mixing with liquor or champagne, or to make a mocktail for kids~ just add some orange juice to the vanilla one, and add a skewer of fresh fruits like pineapple and raspberries. This is a Seattle company by the way, so “Howdy Neighbor” to them.

The wraps from Angelic Bakehouse looked delicious but I had to give them to my wheat-eating friend for her family to try and am awaiting their thoughts. Even though sprouted wheat is easier to digest, I didn’t want to take the risk and thought regular wheat eaters would have better comparative opinions anyway. If you are looking for new ideas for wraps or other recipes, they have some great ideas on their website. I am especially drawn to this Guacamole Chipotle wrap and this Hummus and Veggie Sushi roll looks great for back to school lunches.

I’ll cover the supplements in the sample box in the next blog post, once I have a chance to give them some time to work. I’m especially excited about a new collagen product in the mix, and some essential oils from a brand I haven’t tried before. Be good to yourselves and do something you love today, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article..

 

 

 

Herbalism Today and Blue Zones

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I think it’s fair to say that there’s been a systematic denigration of the use of herbs in America in the last few decades. Part of this stems from the very fact that herbalism has been in use since the dawn of humanity, and if it weren’t for herbs being used medicinally, I seriously doubt humans would have lasted long enough to have achieved the medical technological advances that we have now. That extraordinarily long history means herbs are tied up with myth, religion, and spirituality, as are all things from the ancient world. The world was not divided as it is now, with spiritual leaders, artists, scientists, politicians, and on and on all leading separate existences. Herbs fed humans daily, kept them alive and healthy, as well as kept vermin and germs away, so of course they were also part of the spiritual customs and traditions of each culture. They were both daily allies and miraculous magic workers. This intertwined ancestry is sacred still to many, but unfortunately others see it as a reason to label herbalism as just ‘old wives tales’ and consider it all ineffective, despite thousands upon thousands of years of use. It’s important to note that other parts of the world still embrace herbs as part of their medical system. According to the World Health Organization, around 75% of the world’s population still depend on herbal medicine for basic health care needs, and we aren’t just talking about third world countries. European doctors regularly prescribe ‘phytomedicines’ alongside other modern medicines, with German doctors reporting along the lines of 80% of them regularly using medicinal herbs in their practices, and in England and Australia both, herbalists are recognized health care providers. Also according to the World Health Organization, Japan leads the world in highest per capita consumption with 80% of Japanese doctors prescribing a traditional Chinese medicine within the last year. This shows that herbs are indeed effective, and they were seen as such in the U.S. too until the 1920s when the pharmaceutical industry really got going. (The numbers quoted above are from a book published in 2007 but seem consistent with what I’ve heard in the last couple of years.)

Another reason that herbs are often discounted is the fact that herbs exist in a different paradigm of health than our modern western view. In our culture today, if we don’t have a disease, that constitutes ‘healthy’ for the most part. We go to a doctor if we are unwell. The doctor runs tests and either offers us a procedure, or a pharmaceutical, or further testing, or if nothing is found than we are told to watch the symptoms and come back if need be. There is not much support for the in-between time in the modern American system, but that is the space where herbs (and other natural medicines) thrive. Herbs work to balance the body’s imbalances before reaching disease state. In this paradigm, health is a state of homeostasis, where minor issues are clues to overall body tendencies, and those can and should be addressed gently and consistently with herbs, and those medicinal herbs also provide beneficial side effects. This is a sharp contrast to what we are used to thinking of as medicine, and the truth is that most people are not in the habit of being self-aware enough to regulate their health before a disease state. Once a disease state has been reached most people want the fastest ‘cure’ which often means a relief of the symptoms, not a cure of the underlying imbalances that caused the issue in the first place. Not that every disease can be avoided with the proper herbs and care, but most people are at least vaguely aware of their personal patterns, genetics, and their weakest body systems that are apt to lead to sickness, so it is not such a far leap to start looking for ways to build weak areas up with herbs, nutrition, other natural products, and activities. It certainly beats knowing your genetic predisposition to certain weakness and yet doing nothing. There are always options. Self awareness leads to self care and self advocacy, and that is a healthy long-term outlook.

Speaking of a healthy outlook, my book club is now reading a book on Blue Zones (thanks to Lani for picking it!) which is a concept that’s interested me for some time so I’m excited to delve into it. Since I haven’t actually gotten the book yet though, I got familiar with the topic through this Delicious Living article that gives the quick and dirty on what makes a community a Blue Zone. Below are 9 pillars from the article to give you an idea of Blue Zones, but for the whole article, click the link above or the map below. Also, if you want to join our book club and read the book I linked to, let me know what you think!

bluezonesmap

The Power 9 are the nine lifestyle principles, as outlined in The Blue Zones, that Buettner and his team documented during extensive research trips to the world’s five blue zones—Sardinia, Italy; Nicoya, Costa Rica; Loma Linda, California; Okinawa, Japan and Icaria, Greece. These principles, he explains, are common elements of the lifestyle and diet habits and overall outlook the centenarians share in each location he visited. They’re a recipe for longevity, he says. “But it’s an à la carte menu; you don’t have to do all of them.”

Here’s how you can incorporate these proven principles in your own life and home—or even your community.

1. Move naturally

Be active without having to think about it.

2. Hara Hachi Bu

Painlessly cut calories by 20 percent.

3. Plant Slant

Avoid meat and processed foods.

4. Grapes of Life

Drink red wine (in moderation).

5. Find Purpose Now

Take time to see the big picture.

6. Downshift

Take time to relieve stress.

7. Belong

Participate in a spiritual community.

8. Loved Ones First

Make family a priority.

9. Right Tribe

Surround yourself with those who share your values. (End of article info.)

These seem to be pretty simple concepts that make sense. We all want the same things, to be happy and healthy, to stress less and enjoy more, to be around loved ones and feel our time here is significant in some greater way. Let’s try to make it happen. And if you are wanting to add herbs to your life but are unsure of where to start, adaptogens are a great place. They help the body adapt to stress, and who isn’t overly stressed these days? Check out my free mini-course for more information on adaptogens and keep an eye out for my longest course yet which will be dropping soon. It’s where most of my energy has been going lately and just for a little hint, it’s especially for the makers and creators out there. Take care my friends and remember that you are your own best advocate. Please subscribe (top right) for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

The Future of Milk

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Would you like some almond juice in your coffee? Or liquid soy on your cereal? It doesn’t sound quite right but that might be what the future holds if the dairy industry gets its way. Apparently the FDA is considering banning the word ‘milk’ on plant based products because according to their standards’ definition, “Milk is the lacteal secretion, practically free from colostrum, obtained by the complete milking of one or more healthy cows.” That is not the full definition, but the full definition does not include plant based milks at all, even though dictionaries and long common usage have indeed used the word milk for plants. Here’s Merriam Webster’s definition:

1a : a fluid secreted by the mammary glands of females for the nourishment of their young
b (1) : milk from an animal and especially a cow used as food by people 

(2) : a food product produced from seeds or fruit that resembles and is used similarly to cow’s milk 

2: a liquid resembling milk in appearance: such as
a : the latex of a plant
b : the contents of an unripe kernel of grain

The FDA can’t wave a wand and wipe the shelves free of plant based milks that easily of course, and this is certainly going to get a lot of debate, and here’s where that debate starts: They are holding a public hearing to begin the discussion on July 26th in Maryland, but you can make an electronic or paper submission if you want to add your thoughts to the discussion. Something along the lines of, “Are you serious?” seems appropriate. Moooooving on~

Here’s a breakfast recipe from Delicious Living for Muesli. Recipe and photo below are both by Lori Eanes. Feel free to add any kind of milk you want.

Muesli

Muesli is a great alternative to expensive packaged cereal, and it’s filled with fiber, protein and flavor. Eat it with yogurt, almond milk or dairy milk, and you’ll stay full all morning.

Ingredients:

  • 3 cups old-fashioned, gluten-free rolled oats
  • 1 cup sliced almonds
  • ½ cup unsweetened coconut flakes
  • ½ teaspoon salt
  • 2 tablespoons olive oil
  • 1 teaspoon vanilla extract
  • ½ cup raisins
  • 1 cup chopped, dried cranberries or apricots

Directions:

  1. Preheat oven to 325˚. Mix first six ingredients (oats through vanilla) in a large bowl. Line an 11×18-inch rimmed baking pan with parchment. Pour mix onto pan. Bake 15–20 minutes or until coconut flakes are light brown. Cool.
  2. When cool, stir in raisins and dried cranberries or apricots. Transfer to an airtight container and use within a week, or freeze for longer storage.

PER SERVING (1 cup): 488 cal, 17g fat (8g mono, 3g poly, 5g sat), 0mg chol, 238mg sodium, 75g carb (10g fiber, 26g sugars), 13g protein

It’s hot here in the PNW where a/c is not the norm so cooking is the last thing I feel like doing, especially when it comes to dinnertime. Time to bring out all the salad recipes I can find I guess. Let me know if you have any dinner tricks for surviving summer heat waves~ I’d love some new ideas. Enjoy the rest of your week and please subscribe for more recipes and posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

 

 

 

Adaptogens Mini-Course

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To be considered an adaptogen an herb must have the quality of not causing harm. Adaptogens are said to have plant intelligence in the way they support what each individual needs. To learn more about this quality, click the play button on the video below, and to learn more about adaptogens in general, check out my mini-course:

https://botanical-alchemy-and-apothecary.teachable.com/p/adaptogens

Subscribe to my YouTube Channel

Thank you! Be well and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this mini-course.

 

Natural Help for Common Skin Issues

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Many people suffer from one or more of three common skin issues~ acne, eczema, and psoriasis. These can be frustratingly stubborn problems with a series of harsh topicals and prescriptions thrown at the issues with less than stellar results. The reason usually is, although it’s a myth that chocolate causes acne, the digestive system does indeed play a fundamental role in skin health. If you have a stubborn skin issue and haven’t looked into food intolerances yet, well, you are in for a treat because most likely once you get the food intolerances under control, your skin will glow with gratitude. There’s more to healthy skin than just a healthy gut of course, but you aren’t going to have the first without the latter, so step one is just making sure your digestive system is as healthy as can be. This may mean supplementing with bitters, enzymes, and probiotics to help the digestive system be optimally healthy, and if you do have food intolerances, there are other steps you can take to heal your system. By the way, you take bitters and/or enzymes before you eat, and probiotics after the meal is finished. Bitters activate your natural enzymes while taking enzyme supplements help to break down food with the added supplementation instead of boosting your body to make its own enzymes as the bitters do. Probiotics act later and deeper in the process.

Other important things to keep in mind when addressing skin issues are toxins in your food, products, and environments, your hormones (which really means your entire endocrine system), and your overall health which of course includes stress. That’s admittedly a lot to look into, so it might be nice to start with some natural topicals and specific supplementation for acne, eczema, and psoriasis. Delicious Living has a few suggestions to help with getting started:

Problem: Acne.

Clogged skin gland follicles lead to acne, the nation’s most common skin condition.

Cause: Pesky pimples are just part of the problem. Acne indicates any number of deeper health issues: hormonal imbalances, digestive upset, overactive oil glands or bacteria buildup, says Kate Tackett, ND. Although the condition is most common among 11- to 30-year-olds (approximately 80 percent of people in this age group experience it), many adults never outgrow acne and others may even experience acne for the first time in adulthood.

Topical solution: Look for serums and washes that use antimicrobial ingredients, such as tea tree oil, witch hazel and willow bark. Recent research also supports thyme for its acne-fighting properties. Salicylic acid (from willow bark) remains an effective go-to for alleviating inflammation and irritation. Green tea and neem may also help.

Try: Derma e Very Clear Acne Cleanser

Supplements: Use vitamin A to reduce sebum production; vitamins C, E and selenium to support skin “immunity” and skin cell repair; and probiotics to restore digestive imbalances. For severe redness, Benyamin recommends a high dose of 50 mg zinc (avoid long-term use at this dose; reduce it once redness subsides to avoid copper imbalance).

Try: Terry Naturally Acne Essentials

Problem: Eczema.

Eczema, from a Greek word meaning to “bubble or boil over,” is an itchy, red rash that can appear anywhere on the body and affects more than 30 million Americans. Although there is no cure, there are various ways to manage it.

Cause: As with acne, eczema triggers are vast—and vary from person to person. Common causes, according to Tackett, include excess stomach acid and leaky gut syndrome, candida overgrowth, food sensitivities, stress and contact with irritants found in cleaning and personal care products. Skin’s moisture loss can greatly exacerbate the condition.

Topical solution: Use gentle, nontoxic lotions that contain nourishing, plant-based oils and extracts. Research has shown that shea butter and sunflower seed oil can control and soothe dermatitis- related skin issues. Avoid “fragrances,” which are common skin irritants.

Try: Salcura Bioskin DermaSpray

Supplements: Probiotics balance gut bacteria and fight eczema-related inflammation. Omega-3s and hyaluronic acid restore moisture from the inside out.

Try: SeabuckWonders Sea Buckthorn Seed Oil

Problem: Psoriasis.

Less common than acne and eczema (10 percent of people inherit one or more of the genes that eventually lead to psoriasis, but only 2 to 3 percent of people develop it), psoriasis is an autoimmune disease that causes raised, red, scaly skin patches.

Cause: One main cause is silica (a trace mineral) deficiency, says Benyamin. Other triggers include genetics, leaky gut and diminished liver function.

Topical solution: Products that use salicylic acid can reduce scales and soften lesions, according to research published in Canadian Family Physician. Research has also shown that using aloe vera for four weeks can reduce psoriasis irritation. Jojoba moisturizes and soothes, while apple cider vinegar and capsaicin (the active ingredient in chili peppers) may alleviate itching and pain.

Try: Jason Natural Soothing Aloe Vera 98% Gel

Supplements: In addition to omega-3s and probiotics, look for beauty supplements that contain silica, with additional skin- and nail-supportive nutrients such as collagen and biotin. Tackett also recommends milk thistle for liver support and fiber to help eliminate toxins from the body.

Try: BioSil

If you like to drink herbal infusions, there are several blends that address skin health and usually focus on liver and blood cleansing herbs like burdock root and/or nettles. My favorite is Yogi’s Healthy Skin Tea with cinnamon and vanilla which is delicious and along with nettles has great digestive herbs and beautifying schisandra to support a healthy glow. There are plenty of other combinations out there if cinnamon and vanilla do not sound like your cup of, well, tea (oy!) and also green tea is always a great choice for skin health with all those antioxidants. Other herbs that are particularly healthy for the skin are Turmeric, Neem, and Amla, and be sure to drink plenty of water daily.

Wishing all of you skin that radiates your optimal health and natural light, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article..

A Personal Note

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This blog has been trucking along for a while now, so I thought I’d check in with a personal note on the goals and philosophy for this space. It might seem a tad erratic with herbal tutorials here, food recipes there, and ready-made product information, but to me the goals are the same. My main interest is to empower people with the knowledge of what is out there in the natural world, whether that means their garden, their spice cabinet, or their natural food store, that can enrich their life and enhance their health. I’m a big believer in the idea that we are advancing in technological ways faster than we can humanly adapt, a concept that has been around for decades but has been mostly conveniently ignored, and this is my small way of grounding myself and anyone else who is interested back to the real world, the actual earth we inhabit, the roots that have brought us to this crazy point, and the traditions that have made us communal creatures. So much is lost each day to isolation, stretched schedules, imitation foods, and processed products, that the richness of life is threatened in the push towards better, faster, easier. But for what end? The Slow Foods Movement is a beautiful example of people taking a stand and saying we’ll take the more nutritious meal over the faster one, and that same idea can be applied to just about every aspect of life. Technology, and especially social media, are pushing images and information onto us and into us at an ever-increasing rate, leaving everyone a little on edge, if not completely frantic, and feeling always and forever behind. The laws haven’t kept up so how could our long-evolved emotions, our sense of time and space, our ideas of community, morality, humanity? They haven’t had the time and the future certainly isn’t carving out space for us to collectively take a time out and regroup, unless something major happens which certainly wouldn’t be pretty, so the best thing I can think to do is to try to be mindful of it all and not get swept up and away into the vacuum of a false reality. For humanity’s sake, for the plants’ and animals’ sake, and for the earth as a whole, we need to remain thoughtful. Humans are so darn proud of their capacity for higher thinking, yet we collectively choose to dull it on the regular. We must be mindful caretakers of each other and the earth we inhabit because it is quite simply our birthright. We can step up, or not, but the consequences of ‘not’ are unfortunately extreme.

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I engage in social media reluctantly, which is why I don’t do all the regular things bloggers generally do. There is a formula for it actually, the whole blogging thing, and I’ve studied how it’s done as is my nature, but I’ve decided against the things that do not resonate with me, which is most of it. This may very well mean this space will have to evolve into something else, but for now I’m happy to connect with people in a way that feels somewhat natural though it does involve the very technology and social media that I just now protested. It’s a complicated world and a strange time to try to fit into it in an organic way that embraces long held values, addresses fears, and is done in an effort to try to share in an authentic and positive way, but this is what I’m working towards. I guess this is just a meandering way of saying what Shakespeare said so succinctly: “Though this be madness, yet there is method in ’t.” Hamlet (2.2.204-09).

Thank you, very sincerely, for being a part of my world and allowing me to be part of yours. You are a true gift and a treasure.

All the best to you and yours.

Gum Recession

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Between gum disease, grinding teeth at night, and possibly brushing too hard (though that cause is up for debate), gum recession is incredibly common. It generally shows up after age 40, though it most likely started years earlier. It’s a slow, gradual process which can eventually lead to tooth loss, so it’s no small matter. Depending on how far along the recession is, a dentist may do a deep cleaning that involves cleaning below the gum line, which is different than just the normal twice a year cleaning, or suggest a mouth guard to stop grinding teeth at night. There doesn’t seem to be a modern medicine option for actually rebuilding the gum tissue and overall oral health, but luckily for us, there are natural products out there to help do just that.

Uncle Harry’s is a natural products company that was actually founded due to gum health concerns. You can read about that history here, or just check out their products that are based on Ayurvedic principals for keeping the mouth healthy and thriving. Their anise toothpaste is my personal favorite, but they have several flavors to choose from such as the more common flavor of peppermint. You dip your toothbrush right into the jar and the essential oils make sure that the jar of toothpaste stays free of bacteria, viruses, and germs of all sorts. The toothpastes help the mouth keep a proper alkaline pH, have no sweeteners or fluoride, and naturally fight gum disease while offering the gums and teeth herbs and essential oils that build them up. They also have a powder to help soothe sore gums called Inflamed Gums, with numbing and healing herbs and essential oils in it.

Another great company, Herb Pharm, has a mouthwash called Gum Guardian that is full of gum healing and building herbs. Use this after brushing and flossing, just as you would a conventional mouthwash, though this one is more medicinal in nature. It’s an extract so you have to just add a dropperful to a small amount of water to swish it around.

Wishgarden Herbs has a Gum Strengthener that can also be used as a mouthwash, but alternatively it can be massaged directly into problem areas. If the whole mouth is a problem area, it can be administered all over with a toothbrush. Another similar product is by Herbs Etc and is called Mouth Tonic which has great reviews. Actually all these herbal extracts have great reviews and all are quite similar in terms of the herbs used (read the ingredients lists and count how many times you see Myrrh), so you can’t really go wrong.

Before going any further I should say that vitamin C is the most important vitamin for gum recession issues. Most people get enough vitamin C in their daily diet and possibly a multivitamin, but a little extra doesn’t hurt when fighting any kind of disease or infection. Just something to keep in mind.

Oil pulling is a technique from Ayurveda that seems to be growing in popularity. It involves swishing sesame oil or coconut oil in one’s mouth for 10-20 minutes, then spitting it out. To be honest, I’ve not tried this yet because the thought of holding the oil in my mouth that long doesn’t seem appealing when there are herbs in extract form that will aid oral health in an easier way, but then again I generally always choose the herbal options. To each his own though so if you try it, or currently do it in your oral health regimen, let me know because I want to hear about it! Here’s a good article on how to do it if you need instructions.

Green tea is known for its many benefits from its antioxidants to its fat burning properties, and one more benefit is oral health. Drinking just one cup of green tea a day is enough to increase the health of gums and mouth. Green tea is so versatile, you can add it to your skincare products, drink it for a multitude of health benefits, and add the room temperature tea bags to your eyes for help with puffiness and dark circles.

I just love how the natural world so quietly and competently has so many options for improving our health and daily life. Long before “there’s an app for that” became the modern mantra, “there’s an herb for that” prevailed, and still does, but you often have to look beyond the noisy world to find the right ones for you. There are always options so don’t let an ‘incurable’ condition such as anxiety or hair loss get you down.

Happy Summer and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

 

 

Zucchini Muffins (Gluten-Free, Dairy-Free, Egg-Free, Nut-Free)

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My sons still talk about the zucchini muffins I made years ago and ask me to make them again. I only made them once because shredding the zucchini by hand took me ages that first time, but now I’m ready to try again with perhaps the help of the blender. I looked up the recipe on my old blog and found I’d written it in 2014! Those muffins must have been better than I remember for my kids to still have a hankering for them four years later. Here’s the (slightly edited) original post with the recipe, though next time I’ll probably add another teaspoon of cinnamon which means a full tablespoon.

My friend gave me a zucchini the size of large 2 month old baby so I figured I’d switch my plan of making pumpkin scones to zucchini muffins. After looking for a recipe online that I could play with, I realized there wasn’t much out there that had all our needs covered~ gluten, dairy, egg, and nut free, so the “playing’ part was rather extensive. Anyone who believes that old adage, “Baking is a science, cooking is an art” has obviously never baked with food intolerances in mind. I can’t say it’s a perfect recipe as it was indeed my first go at it, but they didn’t crumble (and no xanthan gum!) and they taste pretty good. (My kids love them.) Plus we used that freaky zucchini so now my sons no longer have a prop pretending to be cavemen which was getting to be a bit much every time we were in the kitchen. I must admit though, it really did look like a primitive weapon. Here’s the recipe:

zucchinimuffins3

Ingredients:

2 T flax meal + 5 T water (set aside at least 10 minutes)

2 C grated Zucchini

1/2 C apple sauce

1/4 C sunflower oil

1 t vanilla extract

1 C brown rice flour

3/4 C oat flour (make sure it’s gluten-free)

1/2 C millet flour

1/4 C tapioca flour

3/4 C brown sugar

2 t cinnamon (or more~ actually will do more next time, but it’s personal taste)

1 t nutmeg

1 t baking soda

Preheat oven to 350. Prep muffin pan with oil, spray oil, or liners. Add the grated zucchini, apple sauce, oil, vanilla extract, and flax that has soaked in water all together and mix well. In a separate bowl mix the dry ingredients together before blending the wet and dry together~ easily done with a spoon, no need to get your mixer dirty. Fill the muffin pan~ 12 regular sized muffins. Cook for 23-25 minutes.

Two zucchini muffins
Don’t these look good for a recipe without xanthan gum?!

These were good out of the pan but I did think a little more cinnamon would have made them better so I sprinkled some cinnamon sugar on top. My boys don’t mind the extra sweetness although they’ll probably miss running through the kitchen yelling “Aaarrrgh” with the zucchini.

It’s not quite the 2018 zucchini season here yet although the berries have been going strong for a couple of months now, so I’m expecting it won’t be long before backyard summer veggies start popping up. Happy Summer Solstice! Make sure you enjoy the sun safely this summer and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Natural Sunscreens

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It’s that time of year again when we are bombarded with messages about sun safety and the need for daily sunscreen. That refrain has become a little dissonant lately though with more and more people questioning the ingredients in their sunscreen, with good reason. That ‘protective’ layer can house some awfully hazardous chemicals that have actually started to be researched as potential causes of cancer themselves, as well as having other undesirable qualities such as hormone disruptors, allergy-causing, and skin penetration. To review the specific chemicals and their risk factors, according to the Environmental Working Group (EWG), check out the graph located in their article here. They list oxybenzone as the most hazardous chemical in sunscreens, so it is a good idea to double check that at least that one chemical is not in any of your sunscreen products.

The alternative to chemical sunscreens is mineral based sunscreens which are considered safer. Jessica Rubino, in her article for Delicious Living, explains mineral sunscreens in this way:

Mineral sunscreens use active mineral ingredients, such as zinc oxide and titanium oxide. They reflect the sun’s rays like a mirror to protect exposed skin.

UV protection

When buying sunscreen, protection from UV rays should be your top consideration. In that sense, mineral options take the prize, according to the EWG. Zinc oxide, in particular, delivers the best UVA and UVB protection (also known as broad-spectrum coverage), says Leiba. “Mineral active ingredients don’t break down as readily in the sun, offering greater protection for longer.”

Ingredient safety

Generally speaking, naturally derived ingredients used in mineral sunscreens are gentler than chemicals. Still, some considerations remain. Avoid titanium dioxide in powder or spray form; the EWG claims it’s linked to toxicity when inhaled. Also, it’s worth reading up on nanotechnology, which creates tiny particles that are often used in mineral sunscreens to make them easier to rub in. Since labeling regulations of nanoparticles don’t exist yet, ask manufacturers directly about their policies. EWG maintains that nano in sunscreen is safe, but research continues. (There do exist non-nano mineral sunscreens, such as the one from Babo Botanicals below.)

Appearance

Other than those that use nanoparticles, mineral sunscreens simply don’t rub into skin as well, often leaving a white film. In the quest for mineral sunscreens that apply more evenly, some  companies are trying non-nano ingredients, such as an aloe base and ZinClear, a zinc oxide. If you choose a safe mineral classic, expect to take an extra minute to rub it in.

In another article from Delicious Living, the following nine sunscreens were given the safety rating of 1 (safest!) by the EWG. Compare that to oxybenzone which has an 8 (out of 10) rating and it’s clear these mineral sunscreens are a far safer bet. That being said, I do want to point out that from what I have read and also gathered from my naturopath, people really need half an hour of sun on their faces and bare arms every day, without sunscreen, for proper amounts of vitamin D. Here in the Pacific Northwest, as well as other places around the country and world, proper amounts of vitamin D are not even possible without supplementation because of the lack of sun for many months out of the year. Vitamin D is important for immunity, skin, bone, and mental health, and blood pressure concerns, plus a lack of vitamin D has been implicated in breast cancer and prostate cancer, as well as many other chronic health conditions. Keep this in mind when determining your sunscreen usage. It’s not only important to choose your ingredients wisely, but also to know how to use your products to ensure optimal health. The following are listed alphabetically:

Andalou Naturals All-in-One Beauty Balm, Sheer Tint, SPF 30

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With well-rounded complexion protection, Andalou’s BB product not only uses minerals to shield from harmful rays but also to lend a subtle, “sun-kissed” tint to skin. Fruit stem cells and superfruits provide an antiaging and brightening boost, too.

Babo Botanicals Clear Zinc Sport Stick Sunscreen, Fragrance Free, SPF 30

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Containing 20 percent non-nano zinc oxide and a cocktail of nourishing botanicals to sooth the skin (think avocado oil and cocoa seed butter), this new launch a clear winner in safe sun care, and the EWG rating agrees.

Badger Unscented Sunscreen Face Stick, SPF 35

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Badger continues to raise the bar for safe sun care, this time focusing on developing effective nontoxic preservatives specifically for mineral sun care. Badger’s line includes products for the whole family; this easy-to-apply face stick contains 22.5 percent zinc oxide for superior active lifestyle protection.

California Baby Super Sensitive Sunscreen, SPF 30+

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A brand that has rightfully earned the trust of moms, California Baby once again delivers on baby-centric safety, according to the EWG. Ideal for little ones, this fragrance-free product offers a comfortable application that is also sting-free for the eyes (moms can use it as a gentle-on-the-complexion option, too).

Goddess Garden Everyday Natural Sunscreen Lotion, SPF 30

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A go-to for anyone seeking daily, no-fuss sun protection, this product contains an efficacious blend of zinc oxide and titanium dioxide in a base of soothing aloe leaf juice, shea butter and coconut oil. Plus, it’s organic. A great choice for your body—and the earth.

Hampton Sun Sunscreen Lotion for Baby, SPF 45

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Another extra-gentle, excellent choice for babies, this product complements its UV-protective mineral blend with soothing chamomile and sunflower oil.

Jersey Shore Cosmetics Anti-Aging Mineral Sunscreen Lotion, SPF 35

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Sun protection is your No. 1 defense against aging. But extra protection is a major boon. Top-rated by the EWG for its UV protection, this SKU also contains vitamins E and D3 for antiaging prowess.

Juice Beauty Sport Sunscreen, SPF 30

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Tailor-made for an active and beautiful lifestyle: Protect with chemicals, support with plant extracts, antioxidants and vitamins.

Mineral Fusion Mineral Sun Stick, SPF 30

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Mineral Fusion knows what skin needs—and the company is no stranger to delivering it with carefully crafted mineral formulations. This product starts with zinc oxide and titanium dioxide, then gives skin a vitamin and antioxidant boost.

In short, avoid chemical sunscreens, especially ones with oxybenzone in them, and instead opt for mineral sunscreens with zinc oxide and titanium oxide. Also, if you must use a spray sunscreen, only use ones made with zinc oxide, not titanium oxide, because the EWG lists it as unsafe when inhaled in that form. Enjoy the sun and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.

Gluten-Free Waffles and Cinnamon Bread

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When my kids were going through a period of food restrictions due to intolerances, giving up gluten was by far the hardest part. Waffles came in handy as bread substitutes because gluten or no gluten, waffles are almost always yummy. I could pack them in my sons’ lunch boxes either plain, or with peanut butter between two just like a sandwich, and they loved it. (If you have never tried peanut butter on waffles before, you have to try it. It’s way better than it sounds.) Now they are able to eat gluten again, one more often than the other, but I still make the waffles gluten free and egg free for easy breakfasts. I make a double batch and just stick them in the fridge for a quick warm up on school days, and if they ever didn’t eat them all up within a couple of days I’d put them in the freezer, but that hasn’t happened yet. I like using Pamela’s Baking and Pancake Mix, but it does contain almond meal and buttermilk in the ingredients so if you are avoiding dairy and/or tree nuts, use another brand such as Enjoy Life Pancake and Waffle Mix and follow their instructions for flour to liquid ratio, and add in the other bits down below as desired.

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With Pamela’s mix, to make about 8 waffles, you will need:

4 T flax meal with 3/4 cups warm water (or 4 eggs)

2 T sunflower oil or another oil you like

1 t ground cinnamon

1 t vanilla extract

1.5 cups water

3 cups Pamela’s Baking and Pancake Mix

3/4 cups chocolate chips (optional but my kids’ favorite part)

To make:

Add the flax meal to the 3/4 cups of warm water and set aside for about 10 minutes. If using eggs, just blend everything together all at once. Eggs make more golden waffles but I use the flax meal because of the good omega-3 oil and the fiber, plus one of my sons had to avoid eggs for a while (intolerance) so I don’t like him to eat them all of the time. If using the flax, add the ingredients to the flax and water in the order I’ve written them above. Stir until just mixed, then load about 1/2 cup of the mixture at a time into the waffle iron. I spray my waffle iron each and every time with coconut oil, but I’m sure you know your specific iron’s needs.

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These make an easy snack too. When anyone first does an elimination diet or is told they can no longer eat certain (usually favorite) foods, it really helps to have tasty alternatives to rely upon to help ease that sense of loss. It truly is a grieving period, and for kids it can be especially incomprehensible, plus it’s hard on the parents who have to suddenly scramble as well. Even adults need to know they still can enjoy delicious foods every day, even if they are not exactly the ones they relied upon for years. Any time familiarity can be reestablished, a person’s sense of security, and therefore confidence grows, and it really does take all of that and more to stick with avoiding favorite foods. It also helps to know that if it is an intolerance, rather than an allergy, you really can beat it (in most cases) as long as you systematically work on building up your digestive tract as well as avoiding the trigger foods for as long as it takes. You will inevitably find new comfort foods, healthy choices that provide both healing and joy, but the process can bring up uncomfortable feelings until you hit on those perfect-for-you finds. Go easy on yourself until you get there.

Here’s another comfort food recipe for the gluten-challenged. This one comes from Delicious Living and I plan on giving it a next weekend. One of my favorite activities to do on Sunday afternoons is to bake while listening to one of my favorite podcasts, such as Wait Wait Don’t Tell Me or This American Life, and considering this is a bread, and it has cinnamon, I know it’ll be worthwhile for my family because we love bread and cinnamon (as you might have guessed from the quite large bag of cinnamon I keep on hand in the picture high up above.)

Gluten-Free Cinnamon Roll Bread

For the Bread:

  • 2 cups gluten-free all-purpose flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt
  • ¾ cup sugar
  • 1 egg
  • 1½ cups milk
  • ⅓ cup plain Greek yogurt
  • 1 teaspoon vanilla extract
  • FOR THE SWIRL
  • ⅓ cup brown sugar
  • 2 tablespoons unsalted butter (melted)
  • 2 teaspoons ground cinnamon

FOR THE GLAZE

  • ½ cup powdered sugar
  • 2 tablespoons milk

Directions:

Preheat oven to 350˚. Grease bottom and sides of a 9-inch loaf pan; set aside.

  1. In a large bowl, combine flour, baking powder and salt. In a medium bowl, combine sugar, egg, milk, Greek yogurt and vanilla; add to dry ingredients, and mix until well combined. To make the swirl, in a small bowl, combine brown sugar, melted butter and cinnamon.
  2. Pour about ⅓ of the batter into prepared loaf pan. Spoon ½ of swirl mix into a few spots in the batter; use a knife to swirl around. Top with another ⅓ of batter, and spread evenly. Repeat the swirl step. Add the last ⅓ of batter. Use knife to create swirls.
  3. Bake in oven for 45–50 minutes or until toothpick comes out clean when inserted. Remove bread from oven, and allow to cool. In a small bowl, combine powdered sugar and milk; pour over bread.

PER SERVING (1 slice): 223 cal, 3g fat (1g mono, 0g poly, 2g sat), 24mg chol, 206mg sodium, 43g carb (0g fiber, 26g sugars), 3g protein

May your days be filled with optimal health that is tailor made for you, and please subscribe for weekly posts about herbs, natural health, and green beauty, and please share with anyone who might benefit from this article.