Getting Started

When moving to a less-meat heavy diet, I have found the use of grains to be incredibly helpful. It is easy to ease into because it is not an all or nothing thing. Start out by replacing a little meat with a little grain, like ¼ cup or less in a whole recipe. As you and your family begin to adapt to the flavors and textures of grains, you will be able to accept more and more. This can get to the point where meat is no longer needed to make common meat dishes like sloppy joes or shepherd’s pie.

My favorite grains to stretch a pound of ground beef to two to three times its bulk are millet and red quinoa. When I have it cooked up in my fridge, I am more likely to actually use it and it is easy. When you are starting out and using a small amount, just add it into your regular recipes. Next; start cutting back on the meat little by little and replacing it with grains. 1lb of ground beef equals about 2 cups of cooked grains (about ¾ cup dry). If you go too far, just pull back a little next time and find a good place to settle.

For more ideas click on the “vegetarian-ish” link to the right and register for my class;

Vegetarian-ish

Meat’s role as a condiment.

Saturday, April 3 from 10 to 11 am

$10 per person

This post is shared with pennywise platter, and tuesday twister.

Say-So

Kara is an inspiration!  Through her classes I learned to mandolin vegetables, pressure grains, and yes even bake bread.  She introduced me to cooking techniques that I use every single week if not every single meal.  Because of Kara's easy to approach method, I cook from scratch every day.  It keeps my wallet fat, my waistline slim, and my doctor distant. And it all tastes fantastic! 

-Reachel 

I have been following Kara's blog for about a year, and have tried dozens of her recipes.  I can definitely say that it is the one place I go for a consistently good recipe- I am always blown away by how great everything turns out!  Her classes have been an even better resource than the blog itself, as she provides hands-on experience with the methods she uses.  This has been incredibly helpful to me, as someone new to cooking traditional/slow foods.  She is extremely patient with questions and I feel that I can always trust her knowledge on the topics addressed in the classes.  She provides handouts with information which includes adequate research and background information on each topic, which I really like.  The handouts are also nice in case I forget something once I get home.  I would HIGHLY recommend Kara's classes to people at all levels of cooking.  I always walk away feeling very inspired to make changes in my family's eating habits, and with the skills necessary to do so!!  Thank you Kara!

-Jessica

I have attended several of Kara's classes and have enjoyed every one.  I have been impressed at how she is able to pack so much information into one hour and I always leave each class determined to improve my cooking and implement some of the tips she has taught.  I also enjoy the delicious samples she often provides as part of the class.

-Lindsey

Although I have several health concerns, I seem to be making headway on at least one front. For years I've heard that eating oatmeal would lower cholesterol and ultimately lower blood pressure, I've not had that experience, until now. For the past 5 years or so, I have eaten meusli for breakfast, and I have actually put together my own, using rolled oats, etc. It has never seemed to have any effect on my high blood pressure. Well, I had a visit with the doctor yesterday, and my blood pressure was NORMAL! I have been out of my meds since December so have not taken anything. For the past month or so, I have been eating steel cut oats. I wonder if that is what is making the difference. I fully expected my blood pressure to be high, and it was so normal! I was thrilled. Thanks for all of your information. I believe that you are part of my journey. I have terrible genetics, and they are truly being manifest in me. But I also have impressions that my body will be able to live a long time, in spite of my inheritance. But with these opposing factors, I am simply trying to do the best that I can, and this year has led me to many new ideas, and you have been a huge part of my learning. I thank you.
-Jeriann

Going into these classes I would have never imagined that I too, can bring such health to my family. I noticed at the start of the classes that I was the most inexperienced in the "whole foods". I am very glad I didn't let that intimidate me!! I couldn't imagine spending so much time in my kitchen ( and enjoying it!) and not going to fast food restaurants! I have to admit I still drink my Diet Coke's, but I have cut back, not even realizing that I was. I just don't crave them like I used to. I've compiled a list of my thoughts from the last 5 weeks-

Things I have learned @ Kara Bagley's Cooking Classes

*She really knows her stuff
*She's not coo-coo. (sorry Kara, but it used to seem so extreme to me .) She just has her sites set on the best health for her family.
*She's right-if you make healthy eating a priority-it can happen for you.
*It takes 3 days for my 4 and 6 yr old to detox from sugar. They were completely out of control! They were like wild, crazy, laughing monkey's!!!!
*My pickiest eater is the one that is the most helpful transforming my family's favorite dishes. He hasn't accepted all of it, but he sure does like the way the whole foods fill him up and stay with him longer (his own observation!)
*I'm sick when I think of commercial meat!
*I've been able to quit one of my medications because I'm not as bogged down and so tired from all the heavy foods-Yeah!!
*I am very grateful for Kara and the knowledge that she has shared with me! I know my questions are so basic compared to where she is at-Thank you for not EVER making me feel stupid for asking all those questions!

And finally...

*Can't wait for more info!!!
-Sonya 

Grow Your Own

S-L-O-W FOOD

Oranges take almost a full year from blossom to fruit. That is a long time to wait for the most delicious of foods.  I love the smell this time of year, mmmm.

I am antsy for my garden to groW.  This season is bound to be a good one, I got my soil tested and the proper fertilizers added, the rain has been perfect and the squirrel is DEAD!  The plants grow every day, and I would know because I can’t help but to walk up and down every isle, pick every weed and prune every dead leaf - EVERY day - even today when it was raining. When I eat, I think about my garden, when I sleep, I dream about my garden, when I pray, I ask a blessing on my garden, when I am away, I miss my garden.  What is wrong with me?  Does anyone else have these disturbingly strong feelings towards watching a plant grow from

this to that?

I am trying to do my tomatoes vertical this year, using the Mittleidier Method.  They (25 plants!) are planted very close (10 inches) so I will have to be a diligent pruner.

My potatoes are getting close, here is one peeking though.  I didn't have very rich soil when I planted them, so they are taking longer than they should...soon.

After being attacked over and over again by the blasted squirrel, my kale has resurrected.  I will harvest it all soon as it is starting to battle the heat now.

We transplanted some blackberry starts this winter, the kids are really hoping to enjoy those this summer.

There is much more, if you want to hear it.  I'm just not sure how much insanity you can handle in one post.

One thing is for sure, commercially grown food is not getting this kind of love.  Chemical fertilizers that are lacking in micro-nutrients, pesticides and being crammed into crates for a long road trip--not the same result.  I am getting pumped up for my slow food class this Saturday, where we will be discussing why, where and how to go about slow food.  Join us if you care.


This post is part of Real Food Wednesday.

"Coo-Coo"

Can’t get enough of this one.  It works well with so many combinations.  Last night was potatoes, beets and asparagus, beautiful. Go HERE for the recipe.

Gearing up to start classes again next week.  I love to be in the middle of so much excitement over good food.  I know that having the skills to put together healthful meals on a regular basis pays in big ways.  This is a place to feel the support of those of like-mind. There is still time to register, you won’t regret it.

I know how it gets when your family, friends, co workers and other acquaintances think you are entirely off your rocker.  It can get pretty harsh, I have been accused of brain washing my kids!  Spending extra time in the kitchen, spending more money on food, using unusual ingredients and preparing them in unusual ways, makes us different from the crowd.  Although there are still plenty of people around me that roll their eyes and think I am just nuts for doing what I do in the name of health, there are also those who have had a change of heart and thank me for my example.

You do it every day without realizing, when you decline the offer for a soda, bring sliced apples instead of fishy snacks for your kids at the park, when you make a healthy casserole for the potluck.  The more you just be you, the more opportunities you create for others to observe and make connections. 

Lastly, a testimonial sent in by Sonya, who has made huge changes in the last few months and has witnessed amazing results already.

Going into these classes I would have never imagined that I too, can bring such health to my family. I noticed at the start of the classes that I was the most inexperienced in the "whole foods".  I am very glad I didn't let that intimidate me!!  I couldn't imagine spending so much time in my kitchen ( and enjoying it!) and not going to fast food restaurants!    I have to admit I still drink my Diet Coke's, but I have cut back, not even realizing that I was.  I just don't crave them like I used to.  I've compiled a list of my thoughts from the last 5 weeks-

Things I have learned @ Kara Bagley's Cooking Classes

*She really knows her stuff

*She's not coo-coo. (sorry Kara, but it used to seem so extreme to me .)  She just has her sites set on the best health for her family.

*She's right-if you make healthy eating a priority-it can happen for you.

*It takes 3 days for my 4 and 6 yr old to detox from sugar.  They were completely out of control!     They were like wild, crazy, laughing monkey's!!!!

*My pickiest eater is the one that is the most helpful transforming my family's favorite dishes.  He hasn't accepted all of it, but he sure does like the way the whole foods fill him up and stay with him longer (his own observation!)

*I'm sick when I think of commercial meat!

*I've been able to quit one of my medications because I'm not as bogged down and so tired from all the heavy foods-Yeah!!

*I am very grateful for Kara and the knowledge that she has shared with me!  I know my questions are so basic compared to where she is at-Thank you for not EVER making me feel stupid for asking all those questions! 

And finally...

*Can't wait for more info!!!

Sonya Goodfellow

(someone that USED to be glad that Filiberto's was so close-NOT anymore!)

Culinary Adventure

The biggest surprise of my first cruise was how extraordinary the food was.  Being a total foodie, having high standards for freshness, striving to use the highest quality ingredients and favoring whole foods, you could say I am “picky.”  I expected cheap cafeteria and diner type food that was soggy, greasy and, uber-processed.  I expected the apples to be mealy and the green beans frozen and microwaved.  I admit to bringing my own homemade granola, a bag of AZ oranges and organic apples for survival.

 I was skeptical when I read the first dinner menu; they made it all sound so excellent.  But excellent it was!

Pan-Fried Barramundi

Giant Perch with Green Asparagus, Brown Butter, Lemon and Rice Pilaf

Cajun Spiced Crawfish Crockpot with Black Mussels and Tomatoes

Creole Rice

Moroccan Vegetable Ragout with Pita Bread and Read Oak Leaf Salad

Cauliflower, Carrots, Bell Pepper, Zucchini, Pea Pods and Potatoes in Tomato-Yogurt Sauce.

How on earth was I going to choose?  Oh, how I wished my stomach was stretched out more that night because I could have had all three, if I had room.  Each night they had a completely different selection of about 4 appetizers, 4 soups and salads and 6 main courses.  They also offered 2 pastas (one that was the same every night) and 7 alternative choices that were the same every night.

Yes, my stomach stretched and accumulated some extra “padding”, but a week of culinary adventure drove me to set good judgment aside and enjoy the ride.

Breakfast was the trickiest.  I started off having a lot of poached eggs.  Scrambled eggs are often made with powdered eggs, so I stuck with what I could see was real. I don’t do homogenized dairy, non fat yogurt, cold cereal or sugary pastries.  A couple mornings at the buffet I stacked an egg on a small waffle with a slice of smoked salmon.  By the last few days I was eating my (dry) granola and a couple oranges.  I was fine with eating light in the morning, because dinner was always over the top.

Lunch:

Doesn’t that salad look amazing?  It was!  I also tried borscht for the first time, which was not bad and had a very tasty blueberry roulade (yes, dessert at every lunch, shame.)

Finally, here is what I learned at the dinner table;

• I don’t like pate of any kind (seafood, meat or vegetable.)
• Frog legs have the texture of chicken and the flavor of crab legs
• Escargots is delicious (but likely anything doused with lots of garlic butter would be.)
• Caviar is worth eating again if I get the chance, but not worth the hefty price tag.
• Soufflé’s make great desserts after a hefty meal, they are light and not too sweet.
• It only takes sharing three meals with someone before I feel comfortable asking them for the vegetables off their plate.
• Thankfully, the bread was awful.
• Jarom can eat a lot of meat L
• Spending 2 hours at the dinner table never tired.
• Six days of stomach stretching allowed me to enjoy a soup, salad, pasta, entrée and 2 plates of lobster in one sitting.
• Although I was over eating every day, I felt good and never had digestive problems.
• I love seafood.

I am sharing this post on Tempt My Tummy Tuesday, Tasty Tuesday and Real Food Wednesday.

Lemon Honey Cookies

After a week on a cruise ship and enjoying fancy desserts at least twice a day, I came home with a bit of a sweet tooth. For the most part I snack on Trader Joe’s dark chocolate, but it also opens up for the opportunity to experiment more with cookies.

I really like the way these turned out given the ingredients. Usually I have to compromise by using half white flour or white sugar to make a really good cookie. Not so here, I used all unprocessed ingredients. Basically, you could eat these cookies for breakfast and be much better off than the boxed cereal eaters of the world.

Often I find when making sweet things that using two different sweeteners yields better results than just one. Natural sweeteners have strong flavors so dividing them makes it so that one is not too overpowering. Honey is liquid, making things too thin and sucanat is brown making things extra dark.

Blending the sucanat has 2 purposes; it powders the sugar for a finer texture and it releases more flavor from the lemon zest. The method is sort of like making biscuits. I use my vita mix, but a food processor would work well too. I would imagine that a nice blender could do the job as well.

I told the kids that these were vegetable cookies. Sprouted spelt is a vegetable right?

¼ cup sucanat
2 tablespoons lemon zest
2 1/2 cups sprouted flour
¼ teaspoon salt
½ teaspoon baking powder
3/4 cup butter
½ cup honey
2 tablespoons lemon juice
2 egg yolks
½ teaspoon vanilla

Place sucanat and zest in blender, blend until powdered. Add the flour, salt and baking powder, pulse to combine. Cut butter into small pieces, place in blender and pulse again until butter is well incorporated. In a mixing bowl, whisk together honey, juice, yolk and vanilla. Turn blender on and slowly pour liquid into blender. Scrape down sides if needed and blend to just combine. Place dough on a sheet of parchment and shape into a log, wrap tightly and refrigerate for two hours. Preheat oven to 375. Unwrap dough and slice into ½ inch rounds. Arrange on baking sheet and bake for 12 minutes. It is best to let them cool on the baking sheet. Dust with powdered sugar if desired.

links; whole food for the holiday's