Choosing the Best Apple

I came across this GREAT site that tells you all about apples. I was shocked to see how many different kinds of apples there are in the world. I had no idea! This site breaks it down to what apple is best for snacking, baking, making apple sauce...etc.
Go check out this really neat site. The link is: http://www.recipetips.com/kitchen-tips/t--1299/all-about-apples.asp.
Let me know what you think. Did you know there were so many types of apples? Crazy!

Coconut Oil for you Health

You have probably seen on Pinterest, many ways to use Coconut Oil not only for cooking and baking but also for your body and ailments.
At THIS site they have comprised many health facts using various sources over the internet.
Here is one of the reported cures from research they mention:

• VIRUSES/BACTERIAL INFECTIONS/FUNGUS/PARASITESStudies have found that coconut oil can kill viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases; Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections; Expels or kills tapeworms, lice, giardia, and other parasites; Coconut oil may provide an effective defense against many parasites including giardia. Like bacteria and fungi, giardia can't stand up against MCFA found in coconut oil. Research has confirmed the effectiveness of MCFA in destroying giardia and possibly other protozoa. By using coconut oil every day, you may be able to destroy giardia. Another possible use for coconut is for the removal of intestinal worms. In India it has traditionally been used to get rid of tapeworms. In one study it was reported that treatment with dried coconut, followed by magnesium sulfate (a laxative), caused ninety percent parasite expulsion after twelve hours. In India coconut oil is also rubbed into the scalp as a treatment to remove head lice. 

Crazy stuff! Please visit the link for the site I mentioned above for a lot more interesting research they have found of Coconut Oil helping/curing various ailments.

Coconut Oil should not only be something that you keep in your everyday kitchen pantry, but is something that you should have in your "Prepper Pantry". It would be good to have Coconut Oil on hand for health benefits if something were to happen that made it difficult to get medication.

Disclaimer: We are not medical professionals. This information is based off of research from various sites on the internet.Only your health care provider, personal physician, or pharmacist can provide you with advice on what is safe and effective for your unique needs or diagnose your particular medical history. 

Will cooking with Coconut Oil cause it to become hydrogenated and toxic like hydrogenated oils? (Recipe Included)

No. Hydrogenation is an industrial process where hydrogen molecules are introduced to the oil to make it solid at room temperatures. It chemically alters the oil and creates harmful trans fatty acids. 
Cooking with coconut oil does NOT introduce hydrogen into the oil or hydrogenate it. 
Coconut oil is a very stable oil even at higher temperatures.  However, it is best not to cook beyond the smoke point of coconut oil, as this will begin to deteriorate the oil and turn it yellow. Unrefined coconut oil smokes in the range of 350° F. That's about the same as butter or lard. A more refined coconut oil would have a higher smoke point (just above 400° F). Once it has turned dark yellow, the oil should be discarded and no longer used.

Here is a great recipe that uses cooking with Coconut Oil 

(The kids will LOVE these)

Chicken Nuggets Fried in Coconut Oil

Servings: 8
Preparation Time: 10 minutes

• 2 lbs ground chicken
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 teaspoon crushed red pepper flakes
• 2 teaspoons chili powder
• 1 teaspoon salt
• fresh ground pepper
• 2 eggs
• 1 cup breadcrumbs or ground up brown rice cereal
• coconut oil, as needed

Mix all ingredients except coconut oil together until well blended. Add more breadcrumbs if mixture looks too sticky.

Heat coconut oil in a pan over medium heat and drop chicken mixture into pan, shaping into nuggets. Cook until golden brown on both sides and serve.

You can find this recipe HERE

To find more information on Coconut Oil and answers to most frequently asked questions about Coconut Oil, go to THIS fantastic site.

If you live in the Southern Utah area and would like to purchase some Coconut Oil through a group order. Please contact us at chillylizard@gmail.com

How much coconut oil should one ingest daily to receive its benefits?

The benefits of coconut oil are mainly from the nutrient value of medium chain fatty acids (MCFAs).

• The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

 The best comparison in nature as to the percentage of MCFAs being consumed in a diet is human breast milk. To equal the amount of MCFAs a nursing infant would receive in one day, an adult would need to consume about 3.5 tablespoons of coconut oil a day according to researchers. Since coconut oil in nature is packaged inside the coconut meat, it is recommended to consume this amount throughout the day with food high in fiber and protein. However, for those not used to coconut oil in their diet, it is best to start out with an amount far less than this first, to see how your body reacts.

http://www.coconutresearchcenter.org/ 
http://www.tropicaltraditions.com/faq.htm#1

Crispy Roasted Chickpeas (Garbanzo Beans) - Recipe

Don't these look so yummy. These are Crispy Roasted Chickpeas and they are super easy to make. You only need 4 ingredients. Please go HERE to get the recipe and step-by-step instructions (with pictures).
You won't be sorry!

Garbanzo Beans (Chickpeas)

Garbanzo beans are a versatile and tasty legume. They can be tossed into salads, roasted, stirred into stews and mashed into a tasty, Mediterranean dip. But these tiny legumes are not only delicious, they also offer a lot of nutritional value. If you don’t already have garbanzo beans as a staple in your pantry, after reading the following nutritional information, you will most likely want to.

Protein

Garbanzo beans are a great source of dietary protein. Vegetarians would do well to add garbanzo beans to their diets. When paired with whole grains, garbanzo beans provide a source of protein comparable to that of meat or dairy products, without the worry of saturated fat or cholesterol. One cup of garbanzo beans supplies roughly 27 percent of daily protein requirements.

Fiber

Garbanzo beans, like other legumes, are rich in dietary fiber. Garbanzos contain both soluble and insoluble fiber. Each type of fiber works in different ways to keep the body in healthy, working order. Soluble fiber works in the digestive tract to move excess cholesterol out of the body. Insoluble fiber helps to prevent constipation and other digestive disorders. One cup of garbanzo beans supplies almost half of the recommended daily allowance of dietary fiber.

Manganese

Garbanzo beans contain significant amounts of the trace mineral manganese. Manganese plays an important role in energy production. It’s also an important component in the body’s antioxidant activity.

Folate

Garbanzo beans are also a good source of folate. This nutrient is vital for women of childbearing years. Consuming adequate levels of folate prior to pregnancy can prevent certain birth defects, such as spina bifida. One cup of garbanzo beans contains 70 percent of the RDA for non-pregnant adults.

Iron

Garbanzos beans are a good source of iron. Iron is important for energy production. Deficiencies often result in fatigue. Iron is especially important to menstruating women, as significant amounts of the mineral can be lost due to heavy periods.

Selection

Garbanzo beans can be purchased dried or canned. Look for whole, uncracked beans that are free from moisture, when purchasing dried garbanzos. Canned beans are a convenient way to purchase garbanzos. Unlike vegetables, garbanzo bean’s nutritional components hold up well to the canning process. Their protein and fiber content are only lowered slightly when canned. However, canned garbanzos do have significantly lower levels of folate than the dried beans. The canning process can deplete folate levels as much as 45 percent.

Storage

Dried garbanzo beans are best stored in an airtight container. Place the container in a cool, dry place, away from sunlight, and they will keep for well up to a year. Once cooked, garbanzo beans may be placed in a container and stored in the refrigerator for 3 or 4 days.

Preparation

To lower their sodium content, drain and rinse canned garbanzos before use. Dried beans should be soaked prior to use. This is simple to do. Just place the garbanzo beans in a container of water and soak overnight.

Monique Jackson's Wheat Bread Recipe

Monique Jackson’s Wheat Bread – September 2009

6 C warm water
2 T Vital Wheat Gluten
3/4 C oil
2 T Powdered Milk or Instant Milk
3/4 C honey
2 T Dough Enhancer
2 T yeast
2 T Salt
15 C wheat flour

Put all 8 ingredients in Bosch with 6 ups of ground wheat flour and mix on speed 1 for 1
minute. Watch to see that the yeast is active and forming bubbles. Add 9 C of remaining
wheat flour. Mix for 10 minutes. Butter counter, put dough on counter with butter side
up and let rest 10 minutes. Cut into 4 equal sections and mold into 4 buttered 2 pound
loaf pans. Turn oven on to 170 degrees for one minute and then turn oven off. Place
pans in oven and set timer for 30 minute. After 30 minutes turn oven to 350 degrees
leaving pans in oven while it warms to 350 degrees. Bake for 34 minute.

•    I’ve even baked this in a Solar Oven & it turns out fabulous!

How To Take The Gas Out Of Lentils

Lentils are inexpensive legumes that are full of high-quality protein, fiber, iron, phosphorous, manganese and vitamin B1. These versatile vegetables also are free of cholesterol and slim on fat content. The outer coatings of lentils contain a substance called oligosaccharides, which is a complex sugar that can cause flatulence. Certain steps can help take the gas out of lentils, however.

To find out the steps go HERE to the original article. 

Ten Things You Probably Didn't Know About Lentils

Lentils have been a part of the human diet since the Neolithic times. These protein packed members of the legume family are just as easily served in a side dish as they are as a main course. Here's a list of ten things you didn't know about lentils.

1. Lentils are the only beans that don't need to be presoaked. Most types of beans in the legume family need to be soaked for hours prior to cooking to soften their tough outer shell. Lentils need only be pre-rinsed briefly before cooking.

2. There are ten different types of lentil beans. Brown lentils are by far the most common type of lentils beans, finding their way into lentil soups and casseroles most frequently. There are ten different types of lentils however, ranging in color from red to pink to yellow. Lentils also come in different sizes.

3. Lentils originated in central Asia. Lentils were one of the first crops to be cultivated by humans and date back to Neolithic times. Lentil seeds were recently discovered in Asia that date back more than 8,000 years. Lentils were later introduced to Egypt and Greece pre Biblical times. In the United States, lentils didn't make an appearance until the early 1900s.

4. Canned lentils do not lose nutritional value. Most vegetables and beans which are processed and then canned lose much of their nutritional value. Lentils retain their nutrition whether dry packed or canned.

5. Lentils provide more folic acid than any other unfortified food. One cup of lentils provides 90% of the recommended daily intake of folic acid, a crucial nutrient. Lentils are also an excellent source of protein, molybdenum, manganese, iron and fiber.

6. Lentils are considered the food for mourners. In Judaism, the round shape of the lentil bean is said to signify the circle of life.

7. There's a National Lentil Festival in the United States. Since 1989, the National Lentil Festival has been held in Pullman, Washington, where over one-third of the US lentil crop is grown. Festival goers enjoy an annual parade, lentil cook off, beauty pageant and golf tournament.

8. Lentils are a good legume for diabetics. Most legumes in the bean family are high in carbohydrates and must be eaten sparingly by those with diabetes. Unlike their cousins, lentils are high in soluble fiber and low in carbohydrates, and have been proven to decrease serum glucose levels and cholesterol.

9. Small lentils are more flavorful. The smaller lentils, mostly grown in the Middle East, are packed with flavor and considered to be the more favorable lentil for cooking. Larger lentils, more common in North America, lack the intensity of their smaller cousins.

10. Lentils were once used as packing material. The packing peanut industry grew out of lentils, which were used in earlier times in the middle to secure packages for safekeeping during shipping.

Brown, Green, and Red. Is there a difference?

There is a broad variety of lentils, but here are the most common kinds of lentils we see in stores:

Brown Lentils - This is by far the most common variety of lentil, and probably the one that you see at your local grocery store. They can range in color from khaki-brown to dark black, and generally have a mild earthy flavor. They cook in about 20-30 minutes and hold their shape very well. Common varieties are Spanish Brown, German Brown, or Indian Brown. The blackest and tiniest lentils you find are usually Beluga lentils, which have a rich and deeply earthy flavor.

Green Lentils - These can be pale or mottled green-brown in color with a glossy exterior. They have a strong, somewhat peppery flavor. Green lentils generally take the longest to cook, upwards of 45 minutes, but they keep a firm texture even after cooking. This makes them ideal for salads and other side dishes.

Red Lentils - With colors ranging from gold to orange to actual red, these are the sweetest and nuttiest of the lentils - to our mind, at least! They're somewhere in the middle in terms of cooking time and are usually done in about 30 minutes. They tend to get mushy when cooked through, so they're perfect for curries, or for thickening soups. A few varieties are Red Chief and Crimson, and you'll often find them in Indian or Middle Eastern markets labeled as masoor (red lentils) or channa (yellow lentils).

Do you have a favorite kind of lentil? What do you like to make with them?

Lentils Part 2 with Tasty Recipes

Lentils can help keep your digestive system working “regularly”, help you keep blood sugar levels healthy, and help you keep healthy cholesterol levels. How? The fiber they contain is both soluble and insoluble. Fiber also helps keep you fuller longer, which helps you eat less. While you can buy canned lentils, they are so easy to cook from dried that I really encourage you to give it a try. Here’s a basic recipe:

• 1 cup washed and drained lentils
• 3 cups water
• Sea salt and pepper

Bring lentils and water to a boil. Reduce heat; cover and simmer until tender, about an hour. Drain excess liquid if needed. Add seasonings to taste. While lentils are for more than just soup, it can be a great place to start. Here are a couple to get you started: Hearty Lentil Soup and Lentil Soup with Smokey Ham. And here are some “more than soup” ideas:

• Turn lentils into a salad with chopped veggies and a favorite vinaigrette dressing. Try this over a bed of baby spinach leaves with a slice of hot crusty whole grain bread. Get started with this Lentil and Couscous Salad with Arugula.
• Stew or simmer lentils and serve over whole grains, like in this Red Lentils with Garlic and Onions.

• Cook up this delicious Slow Cooker Chickpea and Lentil Stew while at work one day.
• Stuff cooked and seasoned lentils into pita bread with sprouts and veggies for a great sandwich.
• Roll them up in whole grain tortillas with avocado slices and fresh tomatoes.

• Make Lentil Walnut Burgers on whole grain buns.
• Mix them with hot cooked grains.
• Serve them over hot cooked pasta.
• Turn them into a non-meat loaf.
• Make them into a bean dip or spread, like this Red Lentil and Sweet Potato Hummus.
• Serve them as a bed for steamed or sautéed veggies.
• Try them as Lentil Tapenade.
• Try them curry style. Here’s a recipe for Lentil Curry with Cashews and Yogurt

Facts on Lentils

Lentils are the world’s oldest cultivated legume, appearing on the scene somewhere in the neighborhood of 7000 BCE! The name comes from the fact that the shape of a “len”til looks like the “len”s of an eye. And, like eyes, lentils vary in color ranging from black to brown to reddish orange, coral, gold and slate green. They’re easy to prepare and cook more quickly than many other legumes. Different varieties have different textures and are generally used in different types of recipes. For example, brown and green lentils hold their shape well and are great for casseroles, salad, or to ladle over grains or potatoes, whereas split red or yellow lentils disintegrate easily when cooking and are perfect for soups and stews. Adding lentils to your diet is a tasty way to improve your health. Consider that they are high in fiber, packed with plant protein, low in fat and low on the glycemic index, which means they don’t cause a spike in blood sugar after eating. The USDA Nutritional database shows that one cup of cooked lentils contains:

• 220 calories
• 17 grams of protein
• Less than 1 gram of fat
• 15 grams of fiber
• 0 cholesterol
• Iron, phosphorus, folate and plenty of other good stuff

Save $ on your Food Bill

Fruit Basket is 1/2 of your distribution

Veggie side of the basket is the other half

Baskets ready for pick up

Bountiful Baskets.org is an excellent resource for FRESH, top of the line produce in several states.  Check it out and see if it's in an area near you!  I've been involved as a volunteer site coordinator for several years here in Utah and it's always surprising to me how many people do NOT take advantage of this resource.  Food prices have gone up A LOT in the last 2 years and the price for Bountiful Baskets has stayed the same - only $15 for a distribution of Fruit AND a distribution of Vegetables (check out the pictures).  Bountiful Baskets is coordinated by Kodiak Produce out of Arizona.  

Here's how it works:

1.  Go to www.bountifulbaskets.org
2.  Sign up for a new account (this will cost you $3 to join the food co-op)
3.  If you live in Utah - Monday & Tuesday are the days that you can log in and ORDER.
4.  Make sure you pick the State - County - City and proper SITE where you will be picking up the food.  (It's a drag if you order at a site and can't get there).
5.  Ordering closes on Tuesday - so if you miss it; you're not going to be able to get anything on Saturday.
6.  Everything you ordered on either Monday or Tuesday gets delivered on Saturday.
7.  The general basket is $15; they do not publish what will arrive in the baskets. 
8.  They usually have EXTRA items (for an extra charge) that you can choose from which mean they have access to some other supplies that you can have shipped in with your basket; like breads; juice packs (these are a crazy good deal, large bag); sometimes cookies - lots of stuff.
9.  NOTE:  Be on time.  If you aren't there to pick up your things; your items are donated to a local Fire Department with no - refunds.
10.  You can't choose what is in the fruit & vegetable basket so if you're worried about what to do with it all ... be creative; look up recipes and use the internet resources to help you.  One mystery meal a week is good for the soul.

Another Great resource (IN UTAH) is JumboJoes.com.  They are a little different; usually send you emails on the weekend and their product is pre-packaged and boxed.  They also tell you exactly what will be coming so there are no "surprises" - Jumbo Joe's delivers in to two locations in St. George and one in Washington.  They are $20 and are distributed out of SLC.  Excellent produce with a FRIDAY pick up rather than Saturday.  Here are the details on this one. 

Jumbo Joe's Produce Baskets is a retail service from the distributor Joe Granato Inc. This service provides individuals and families the opportunity to cut out the time of shopping for fresh produce at the store, not to mention, giving you even fresher produce than the grocery store. Our produce is not always organic but if we do have an organic offering, it will say ORGANIC in next to the item in the description. Each week we order in our produce based off of what you order so that it's fresh from grower, meaning it lasts longer in your home.
Here is how the order process works:
Step 1 - Visit www.jumbojoes.com every Friday morning through Monday night to order your fresh produce basket(s)
Step 2 - Pick one, or both produce baskets for purchase and add to cart.
Step 3 - Enter any coupon/gift certificate codes (if applicable) at checkout
Step 4 - Create a user account so it is quick and easy to order each week
Step 5 - Enter payment information
Step 6 - Finish checkout. Look for the order confirmation that includes payment confirmation, what's in your basket(s), and where to pick it up the following Friday or Saturday (based off location).
Step 7 - Don't forget to pickup your produce at your selected location at checkout at the designated time. *We don't offer credit or refunds for missed pickups* so please set a reminder or make sure somebody reliable is there to pickup your basket.

- stay Healthy and Well!