The K-9 Diet: A Guide to healthful Home-Cooking for our furry friends

Sasha hiking Acadia National Park, ME

There always seems to be so much conflicting advice behind what we as humans should be eating these days. Raw food, cooked food, gluten free, organic, local, dairy free, raw dairy, grain free, whole grains. A lot of important things to think about. Believe it or not, we should be thinking about these same things when it comes to our furry companions, because if you're anything like me, your pets are part of your family.  My 9 year old aussie-lab mix, Sasha sure does know she is more than just a pet from all the love and attention she gets from everyone she meets.

When it comes to feeding our dogs there are some key things to keep in mind. The size of the dog, the activity level, their general health or preexisting medical conditions, overall personality of your dog, and finally their food preferences (you may find they enjoy or dislike certain foods more than others, and there may be good reason for this). Also keep in mind, when changing your dogs diet, be sure to consult with your Veterinarian (or find a holistic vet at www.holisticvetlist.com ) to assist you for a smooth transition.

I have noticed that more health aware folks tend to feed their dogs a certain way, one thing in common, no kibble or chemical ridden bits in these homes. The first step away from the traditional dry dog food would be an easy switch to an Organic dry (or canned) dog food (ask your local family run pet shop what their favorites are and why). These come in many varieties including grain-free formulas. Some experts believe that dogs should be raised on a diet consistent of that what they ate in the wild, like their wolf cousins, which excludes any grains. Some dogs also have a sensitivity to grains, just like people are sensitive to wheat, so these varieties are excellent for them. Always when purchasing commercially produced foods, be sure to look at the ingredients and make sure that in the top 5, are animal proteins and whole foods (NO animal by-products).

The next step away from commercial dog foods would be home prepared meals (easier than it sounds). Then there comes the question, Raw or Cooked? I personally use a combination of both, since both have great nutritional values that improve the health of our dogs. That brings us to the importance of the quality of our ingredients at home. I prefer to use only organic ingredients for Sasha's food (as well as my own), this eliminates the chance of her getting unnecessary hormones or antibiotics from the meats and harmful chemicals from her fruits and veggies. If you choose to home prepare your dog food and do not want to use organic ingredients, at the very least be sure to get meat that is raised free from hormones and antibiotics.

The partly cooked meals that we prepare include organic meats that get rotated for adequate nutrient fulfillment (beef, buffalo, duck, turkey, lamb, salmon, eggs), and organic vegetables (broccoli, carrots, kale, green beans, celery, mushrooms, squash, pumpkin).  When cooking the meats and vegetables be sure to not over cook, or even cook all the way through.  Typically cooking Sasha's meals the rule of thumb for meats & veggies is cook only 1/2 way.  Dogs digestive systems will be able to get much more nutrition out of the foods when they are not cooked all the way. 
In addition to the whole foods, essential supplements & minerals get added to this. The supplements we add include a high quality liquid multi-vitamin, essential fatty acids (coconut & fish oil), kelp (dried sea vegetable, in a shaker), garlic (tablets), alfalfa (tablets), and pro-biotic capsule (when needed). 

There are some foods to keep in mind that can be extremely harmful to dogs (sometimes resulting in death), and should NEVER be given to them, under any circumstance.

Onions, chocolate, tomato leaves & stems, coffee/tea, macadamia nuts, grapes & raisins, hops, rhubarb leaves, avocados, pits from fruits, and almonds. 

The raw aspects of a dogs diet can be extremely helpful in health for gums, teeth, bones, and overall health. To achieve these health benefits I use organic carrot sticks as treats, and my Sasha goes crazy for them, sweet, crunchy and delicious.  Dried organic meat treats are also great treats (great for training), just be sure to get from a reputable US company and that the only ingredient is dried meat.  The other raw component of her diet is (organic & grass fed) raw beef marrow bones. Not only are the bones good for cleaning their teeth, but bones are important for the health of the dog's bones, makes sense right? If you are weary of feeding them raw bones, you can also supplement with ground bone meal in order to get the adequate calcium they need. Either way they will be sure to thank you for it.

When changing your dogs diet a good way to monitor their health is by monitoring their bowel movements. I know, I know. But, it really is the best way to keep an eye on your dogs health. Make sure it is not too watery, and not too hard and the color should not be too light or too dark. They say the better the diet the less pungent the odor, you can be the judge. In addition to the stool, the health of your dogs skin, coat, teeth and eyes are good indicators as well. If the coat is shining, the skin has no problems, the eyes are bright and alert, and the teeth appear clean and gums nice and pink, its a good sign you've got a happy, healthy dog. Keep up the good work.

So there it is...a very basic guide to how to start your dog off on a healthy paw, 

for a long happy life with YOU!

The Eco-Friendly flowers & chocolate option for Valentines or any day!

My husband and I are not really Valentine's Day celebrators.  When we were kids we got caught up in the hype that we had to do something, or buy gifts for each other, but those days are long behind us.  We do not exchange gifts, flowers or chocolates on Valentine's Day, but that certainly does not mean there are no flowers or chocolate in our house right now.  Or that we don't show each other how much we are grateful that we have one another, every single day.

Sadly, the industry of both the standard flowers and chocolates are severely polluting our planet.  The gifts that are supposed to be about love, are in fact just the opposite.  Between the factory pollution from chocolates, and the chemical additives they put in the chocolate, the pesticides they spray all over the flowers to make them pretty for longer, traditional Valentine's Day gifts are not doing their job loving the earth (or us). 

If the chocolates and flowers route is the one you just have to take,

don't worry...there is a way to choose delicious chocolates & beautiful flowers that are both good for you and for our earth!!

Instead of visiting a florist, why not go to a nursery like Atlantic Nursery in Freeport, NY.  There are plenty of beautiful options to choose from.  From a potted plant, to a herb terrarium, to romantic orchids, you can't go wrong.  If your sweetheart isn't exactly the potted plant, or terrarium type, why not stop by your nearest Whole Foods for a nice selection of cut flowers that are chemical free!

Onto one of my all time favorite foods

Dark Chocolate!

If you have not heard yet, pure organic, fair trade dark chocolate is actually good for you!!!  That is not saying eat a whole bar of chocolate everyday, but a few squares everyday will actually be nurturing your body as well as your mind.  

When looking for good dark chocolates be sure to look for organic & fair trade.  Organic means the ingredients were grown without harmful chemicals.  Since the cacao plants typically grow outside the US, purchasing fair trade means that the farmers and workers who grew the ingredients are treated fairly and not taken advantage of (you'd be surprised how many companies use essentially slave labor to get the cheep price on goods for you). 

Every year I can't help but purchase my favorite chocolates from a wonderfully conscience company called Sjaaks Organics.  

They have a wide selection of organic, fair trade & gluten-free chocolates, that are simply delicious!!!  

Keep your eyes out for organic, fair trade & gluten-free chocolates and you simply can't loose!

Keep sharing the eco-friendly love out there everyone!

Happy Valentine's Day!

Recipe Test: Italian Lace Cookies

I just love taking old recipes, especially Italian ones being Italian myself, and making them into gluten free, healthful recipes.  Now I am not saying to eat these cookies or any sweet treats to excess or on a daily basis, since we know moderation is key in all things for optimal health.  But using sugars that actually contain some healthful properties rather than over processed table or corn sugars is a wise choice.  Using organic ingredients ensures that you are getting the vital nutrients from all your ingredients, so when possible purchase organic.

This weekend was about old fashioned Italian Lace Cookies, like the ones we used to get at our favorite Italian bakeries.  The flavor of these are addicting!  The only downfall to this first batch was that the edges are a bit on the crumbly side.  Since the flavor was fantastic, I am not going to change too much, just see if I can adjust some minor things to make them just right.

Almond Italian Lace Cookies

*Use Organic Ingredients*

1/2 Cup Almonds, ground (food processor is easiest)

5 TB Coconut Oil Ghee

1/4 Cup Light Brown Sugar

2 TB Turbinado Sugar

2 TB Pure Maple Syrup

1/3 Cup Brown Rice Flour & Almond Flour, sifted together

1/8 tsp Real Salt

3/4 tsp Vanilla Powder

1/2 Cup Dark Chocolate, melted (optional)

Pre-heat oven to 350 degrees.

In a medium bowl whisk together the flour, vanilla powder & salt and set aside.

In a medium saucepan over low heat, heat the ghee, brown sugar, granulated sugar, and maple syrup until the butter melts and the sugar dissolves, stirring often. Increase the heat to medium high and, stirring constantly, bring the mixture JUST to a boil. Immediately remove the pan from the heat and pour into the flour mix.  Stir in the ground almonds.

Mixture may become dry, but don't worry.  Roll dough into small 1/2" balls and place on parchment lined baking sheets, and flatten with the palm of your hand.  Set up all cookie sheets with dough & bake in oven for 8 - 10 minutes, or until flattened out and golden brown in color. 

Be careful to let the cookies cool completely before trying to remove them from the parchment paper.  

If you would like to dip or drizzle chocolate on the cookies, double boil the chocolate & dip one side of each cooled cookie into the chocolate.  Place on sheet and refrigerate cookies with chocolate for 10 - 20 minutes.

Chocolate dipped/drizzled or plain, store in glassware layered between parchment sheets.

Happy baking everyone!!!

Glass Storage: Healthy, Economical & Sustainable

Thankfully it seems like there are many people now moving away from the decades of tupperware obsession, into the age of healthful more sustainable living.  

Have you traded in your plastic containers for glass ones yet?  If you have yet to make the switch, why not start today, this post can help you on your way there.

Glass is by far the safest way to store, heat and freeze foods.  There have been many studies done on the hazards of plastics and the chemicals they leach into the foods that get stored in them.  

For more on the dangers of plastics read these comments by Dr. Mercola, 

leading natural health expert.

Where to start?

Often people don't bat an eye when they toss that nice glass sauce jar in the garbage or recycle bin, but I challenge you to think twice about that!  Of course if you were to save every single jar, it could potentially turn into a closet full of horded jars, and who has room for that?  What we do is, we choose our favorite shapes, highest quality glass, or most convenient sizes and save those and recycle the rest in our bin.  We also prefer our containers with metal tops verses plastic ones, and we will make our choices at the grocery store with that in mind. 

So reuse those glass the jars you've already paid for from jams, sauces, vitamin jars, honey, spice jars, to any glass jar you might find along the way.

Are you someone who would like a more uniform way to store foods like
flours, nuts or grains?  

I do like the organization that comes with using the same style jar for certain things.  You simply can not go wrong with the age old companion of food canning...

MASON JARS

The other great thing about mason jars is you can purchase them at most
hardware or home stores.  We go with the wide mouth jars so I can do things like make smoothies right in them, plant herbs, and it makes cleaning them a bit easier.

For food storage bowls, baking dishes, and other varieties of glass, we have used 

PYREX

and we have never had to purchase any other glass bowls in the
10 years we have owned them.  They come in many shapes and sizes, and some even come with a glass top so you can bake items in covered dishes, then store with a BPA-free plastic top.

My last recommendation is the glass jugs that we love to use for
crepe batter, lemonade and sun teas.

BORMIOLI ROCCO GLASS

They also have great latching jars that is perfect to store our bulk herbs and spices in.  I like having some jars with the metal latch and gasket, they feel very secure and store like a dream.

Now that you are saving and looking out for all sorts of jars,

have you found too many amazing jars that you want to hang onto?

Don't stop at food storage for your best jars, up-cycle your glass in oh so many ways!

  

Store your small items...

Extra Buttons

Paper Clips
Hair Pins

Coins

Extra Thread

Lucky Stones & Gems

Storage for Daily Vitamins on the go
Pet Treats (homemade or store bought)

Or use a jar as a...

Vase for cut flowers from your garden

Make it into a planter for kitchen herbs

Winter flower bulb grower (only needs water)

Start seedlings for planting

Container for Homemade Candles (or for store bought eco-friendly votive candles)
Make your own Plant Terrarium (in a larger jar)
Crafts: Decorate jars with yarn, paper, twigs or any other pretty & fun items
Make homemade gifts in jars: From cookie mix to a sewing kit and much more!

And anything else you can dream up!

Do you use your glass jars for any other unique or creative purpose?

Please share, we would love to hear about your other uses!

This post is also featured on another great blog called
Frugally Sustainable

2nd Edition Cookbooks have Arrived!!!

The day is here!  

My second edition cookbook, 

"Organic, Gluten-Free & Delicious" 

is now available for purchase online and select retailers to come! 

Hear what the Long Beach Bloggers at  

Sea by the City 

say about my cookbook.

Order your very own copy today.

They also make great gifts for your fellow healthful friends & family!

*Also available for wholesale orders for health food stores, yoga studios, other retail stores, Celiac Disease support groups, and more.

Contact me for more information.

Recipe Test: Women's Fertility Smoothie

 Women's Fertility Smoothie 

**Using ALL ORGANIC Ingredients** 

3/4 Cup Frozen Strawberries

1/4 Cup Frozen Blueberries

1/4 Cup Frozen Corn (in season use fresh)

1/4 Cup Raw Walnut Pieces

1 TB Homemade Elderberry Syrup

1 Cup Almond Milk

3/4 Cup Filtered Water (or more if mix is too thick)
1/2 tsp Ground Cinnamon 

1 tsp Maca Powder (up to a TB if you like the flavor)

1 tsp Hemp Protein Powder

1 tsp Bee Pollen

1 TB Raw Honey

1TB Extra Virgin Coconut Oil

Place all ingredients into a wide mouth mason jar, and blend with immersion blender 

(Can also use regular blender if you do not have an immersion hand held blender).

*Can be stored in the fridge for 24 hours

This smoothie recipe is in the 'testing phase' for me since it is the first time I have made it. 

But even when I have a test recipe that is tasty and nutritious, I have to share it.

See if you can take this test recipe and make it all your own.

Have fun boosting your fertility through blending!!

Cast Iron Cookware: Healthful items to cook with

Your Great Grandmother was right (about a lot of things of course)! Her times were much more about simplicity, quality and frugality.
Now in the year 2012, we are living in a time where things are made to be cheap & disposable.  It feels great to do things that go back to our roots and get back some of that simple more sustainable living.

For all you that have cast iron wares from your ancestors, congrats! You are some of the luckiest people around. For the rest of us there are a few good options out there that wont take 20 years to be seasoned the right way.
We have had great luck with Lodge Cast Iron cookware, the trick is in the care you give them (more on that in a moment). 

Cast Iron Cooking & Health

Cast iron cooking has many benefits to our health and the health of the environment.  They last practically forever if you take care of them, which is why they are the #1 cookware items that get passed down for generations.  Since iron is a great heat conductor you get a nice even heat for cooking and browning.  You never have to worry about harmful chemicals making their way into your food.

We favor our cast iron pans not only because they are durable and cook well, but they also are a safe choice to cook with.  There are many cookware items out there that are simply unsafe to cook with.  The chemicals used to treat the metals for "non-stick" pans, leach into the food you cook as well as into the air you breathe in your home (this is especially important if you have small animals or children in your home, they are very susceptible to the chemical in the air when teflon is heated).  It has been linked to birth defects, cancer, hormone gland malfunction, and more.  America's obsession with teflon coating is simply a huge step in the wrong direction for the health of our world and the people in it.
Read more about chemical coating dangers here.

You can have a "non-stick" pan without any help from a chemical treated coating.  

Cast iron cookware simply does that.  You create your very own non-stick coating every time you use it!  Seasoning your pan is what will make your pan last for many generations and creates a non stick surface.  Your secret weapon...Fats & Oils.

• When using your pan be sure to heat up your oil or fat in the pan first.

• After cooking wipe out pan with water only (NO SOAP), use a scrubber pad for any stuck on food if necessary at first (over time you will only need to rinse with water to get a perfectly clean, ready to use pan).

• Give your pan a light coating with oil and place it in a warm oven to get the oils to bake on

• Be sure to allow your pan to dry thoroughly.  Air drying is fine, as long as there is no water pooling.  If any water is left on the pan for too long it will create rust spots (if you do get a rust spot, simply scrub out the spot, season with oil and bake in oven).

Lodge Cast Iron has a whole page of more tips on how to care for cast iron cookware. 
Click here.

Happy cast iron cooking everyone!

*This post also is featured on a great blog:
Frugal Days, Sustainable Ways

Help me go to the Wanderlust Festival!!

Among the Trees

If you have not heard of these great events, I highly recommend you look into them.

The Wanderlust Festival 

is a festival filled with yoga, music & mindfulness.

This Spring I am undertaking my first (of many) Yoga Teacher Training. 

To celebrate the completion of my first training, my dream is to head up to Vermont for the

Wanderlust Festival.

Lucky me, right now they are having a contest on their FaceBook page to win tickets to this fantastic event!

  

I need YOUR HELP to win!

All you have to do is head over to the Wanderlust Festival FaceBook Page, 

and click "like" on my photo

(it is the same photo featured in this post)

THANK YOU for your "Likes"

and as always, thanks for stopping by the blog!

Are you microwaving your popcorn?

These days most people seem to be aware of the dangers of microwaving certain things like breast milk, plastic wrap & plastic containers. That really should make you think twice about microwaving anything you are going to consume.  The way a microwave heats up food actually changes your food, and radiates the nutrients right out. 

In our home we have an old microwave hidden away, but it is strictly used for one purpose, and one purpose only.  We may as well call it the heat wrap oven.  When we have aches and pains we use herbal heat wraps that are designed to be microwaved for a moist heat pad.  Since we are not consuming things heated in it (and stand no where near it while it is microwaving away) I am ok with it being there in the back corner of our home (for now).

One of the most popular microwave foods:

POPCORN

I honestly can not remember the last time I made or ate microwave popcorn, and that makes me feel great!  Especially each time a new study comes out that shares just one more danger about either microwaving food or the toxic coating on the bags of microwave popcorn. 

Have you heard about the countries in Europe that have banned the microwave oven?

Or how about the non-stick coating on the popcorn bags?

Read Dr. Mercola's comments with links to further information. 

Our simple solution to this is to go back to making popcorn the old fashioned way.

And you can too, right on your stove top!

Home-Popped Buttery Popcorn

This recipe makes two large bowl fulls.

We like to save our extra batch in a glass jar or bowl, it is even better leftover!

1 Cup Organic popping corn kernels

2 - 3 TB Coconut Oil Ghee

Real Sea Salt, to taste

Garlic Salt, to taste

In a large stainless steel pot (can also use a cast iron or ceramic if you've got the biceps to shake it)

melt coconut oil ghee over medium high heat, add in popcorn kernels put lid on tight.

Shake the pot every minute or so to make sure the kernels are all coated well with the ghee inside.  When you hear the popping action begin, shake a little more frequently.

Wait until you hear the popping start to slow down almost to a stop, if there is more than 5 seconds between pops*, remove immediately from stove top and pour into metal or glass bowls.  

Salt immediately while the popcorn is still warm.  This will allow the salt to stick better.

Serve and enjoy!  Store in glass container for a great snack all week long!

*Tip: Use your nose.  If you smell the popcorn getting burnt or toasty, either lower your heat or remove from stove top and put in bowls. 

This post is also featured on another wonderful Blog

Frugally Sustainable

Recipe Test: GF Chocolate Chip Cookies

Often when I want to bake something different, or try a new version of an old favorite, I first head towards recipes I know are a 110% success.  A success to me means that they 

1. taste great 2. have good texture & consistency and 3. could stand up next to a gluten filled version 

So I wanted to try and get an even better chocolate chip cookie than we have made in the past.  The recipe we usually use is great, but they are a more crispy cookie and use a good amount of granulated sugar.  I wanted more fluffy cookies with less sugar.  So that is what I got when my buttery maple coconut cookie recipe was adapted. Actually too much so, these are delicious, but they are very cake-like in consistency.  Some bites without chocolate chips taste a bit like a butter cookie.

I will be doing more batch tests until I get what I am looking for, but I wanted to share this tasty recipe.  I encourage you to try it yourself and see how you can adapt it for your taste!

This recipe is adapted from a cookie recipe in my cookbook,

"Organic, Gluten-Free & Delicious"

Cakey Chocolate Chip Cookies

1/2 Cup Coconut Oil Ghee, room temperature            2 tsp Baking Powder
3/4 Cup Packed Brown Sugar                                      1/2 tsp Real Sea Salt
1 Organic Egg, room temperature                               1 Cup Dark Chocolate Chips
1/2 Cup Pure Maple Syrup, room temperature                   
1 tsp Vanilla Powder
1 1/2  Cups Flour (1/2 Cup each; Brown Rice, Coconut, Tapioca: Sift flours together)

Preheat oven to 375° 

In a large bowl, using a hand mixer, mix the ghee and brown sugar until creamy.    

Then beat in the egg, and syrup until well mixed.

In a separate bowl, combine flour, baking powder, salt and vanilla powder.
Then, mix the dry ingredients into the wet mixture, a little at a time. Do not over mix.  

Fold in chocolate chips. 

Drop by tablespoonfuls (or use small ice cream scoop) onto parchment lined baking sheets, and flatten with your hand slightly. 

Bake at 375° for 10 - 12 minutes or until lightly golden brown. 

Eating with the Seasons: Winter Vegetables

In our home we are very conscience about eating foods that are in season for our area here in the North East.  Winter is obviously the most challenging season for vegetables, and by the end of it we are jumping for joy when the spring crops start to come in!  At the same time the limitations can fuel our creativity to come up with new and interesting ways to cook the same old winter veggies.

Seasonal eating is important for many reasons.  It is for the health of our bodies, as well as the health of the earth.  When a vegetable is picked at the right time of year it is the absolute highest in vital nutrient content.  It also means you are eating what is appropriate for your region, so your food is not traveling to you from thousands of miles away.  

You can always try growing some of your own winter vegetables, its easier than you think!

Winter Squashes

Butternut, Spaghetti, Acorn, Pumpkin, Buttercup, Carnival, Delicata, Kabocha, Sweet Dumpling

Recipes featuring winter squash 

Curried Butternut Squash Soup, Zucchini (or Squash) Pancakes, 
Herbed Spaghetti Squash Side & Pasta Bake, & Pumpkin Bread

Kale

Green, Purple, Dinosaur, Scotch Curled, Leaf & Spear, Siberian
Recipes featuring kale
 Meat Pie with Greens, Fancy Spiral Meatloaf
Throw some chopped kale in a soup, or simply steam and toss with your other favorite veggies

Mushrooms

Shitake, Crimini, Clamshell, Trumpet Royal, Pioppini, Oyster, Maitake, Enoki, Portabello
Recipes featuring mushrooms
 Chicken Marsala, Egg Fu Yung, Creamy Chicken & Rice Soup, Millet Stuffing,
Simple Savory Mushroom Gravy

Onions

Brown, White, Yellow & Red
Recipes featuring kale
 Brown Rice Vegetable Quiche, Deli Style Macaroni Salad, Greek Chicken Egg Lemon Soup

Leeks   
Recipes with leeks
Corn, Collards & Bacon (& leeks), Leek Pie
Add leeks to soups, greens or meatloaves to add something different.

 Cabbage 

Green, Red, Savoy, Napa
Recipes with cabbage
 Egg Fu Yung, Seasonal Stir Fry
Or you can make your own coleslaw, add it to any vegetable dish, or create a cabbage salad.

Brussels Sprouts
Type of Cabbage
Recipes with brussels sprouts
Braised Dijon Brussels Sprouts, Roasted Sprouts with Balsamic

Parsnips 

Recipes with parsnips
These are fantastic if you roast them in the oven with other root veggies like, carrots & beets.

Carrots

Rainbow, Yellow, Baby

Recipes featuring carrots

Coconut Topped Carrot Cupcakes, Seasonal Stir Fry, Crock Pot Curried Lamb, Vegetable Lo Mein, Zucchini Carrot Loaf, Millet Stuffing, Greek Chicken Egg Lemon Soup, Carrot Coconut Salad

*Most of the recipes listed can be found in my cookbook & healthy eating guide,

"Organic, Gluten-Free & Delicious"