Pamel Worthen's Valley Blueberry and Whole Wheat Muffins

2 1/2 cups whole wheat flour
2 1/2 cups quick or old fashioned oats, uncooked
1 cup oil
2 eggs
1 1/2 cups brown sugar
2 cups milk
1 teaspoon salt
2 teaspoon soda
2 teaspoons vanilla
1 teaspoon orange peel
2 cups blueberries
1 cup chopped walnuts
2 tablespoons sugar
2 teaspoons cinnamon

Combine flour and oats in a large bowl, set aside. Mix oil, eggs, brown sugar, milk, salt, soda, vanilla and orange peel in blender for about 1 minute on low. Add to flour and oats and stir until moistened. Fold in berries and nuts. (Batter will be runny). Fill muffin cups 2/3 full. (Use paper cups or grease muffin pans). Mix together sugar and cinnamon and sprinkle over muffins. Bake at 400 degrees for 20 minutes. Serve warm with butter. Makes 3 dozen muffins.

Muffins

Most muffins are really terrible! Fun of bleached flour, fat and corn syrup! But, today I found this recipe online, that just sounded wonderful! We'll be whipping up a batch, with our home-made yogurt, for breakfast tomorrow!

Baby Bran Muffins

We make these muffins without the topping and with 100% whole wheat. We take them hiking and on long car trips and the kids just love them. (The adults love them too!)

More about 5 Veggies

5 Veggies That Make Any Salad Super Healthy

5 Servings of Vegetables A Day?

I'm interested in feed-back on how you fit five servings of vegetables into your diet? We serve a vegetable or two with lunch and dinner, but what else do you do? I'm interested in how families, especially those with children, have fit this into their meal plans. I'll be adding all your ideas here as well as leaving them in the comment section.

1. Have bowl of raw veggies on the table for snacking. Carrots, Bell peppers, cauliflower, cherry tomatoes.... I would definitely not serve them with salad dressing or dip! That would add too many unwanted calories! (I also have a bowl of pecans or almonds on the table at all times!)

2. Serve a vegetable, but also include mushrooms or grated vegetable in the main dish.

3. Serve zucchini bread for breakfast.

4. Serve a vegetable dessert!!

Bulgur

We have recently added this staple to our diet and are really enjoying it!

The following definition comes from Wikipedia.

Bulgur (known as pourgouri in Greece and as burghul in countries of the Middle East and North Africa) is made from several different wheat species, but most often from durum wheat.

The key attributes of traditional bulgur production are that the grain is parboiled, dried (usually by spreading in the sun) and then de-branned. Bulgur is often confused with cracked wheat, which is made from crushed wheat grains which have not been parboiled. Although traditionally de-branned, bulgur and cracked wheat products available in shops may or may not have had their bran removed. Thus there are whole-grain, high-fiber versions of each. Bulgur is most often found in Turkish, Middle Eastern, Indian and Mediterranean dishes. It has a light and nutty flavor.

Bulgur can be used in pilafs, soups, bakery goods, or as stuffing, but is best known as a main ingredient in tabouli salad and kibbeh. Its higher nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is also used as a cereal with milk and sugar.

Bulgur is more nutritious than rice and couscous. Bulgur has a glycemic index of 46. (Learn more about glycemic index)
100 grams unprepared bulgur contains approximately:
Energy: 1500 kJ (360 kcal)
Dietary fiber: 8 g
Protein: 12.5 g
Carbohydrate: 69 g whereof 0.8 g sugars
Fat: 1.75 g whereof 0.2 g saturated fat

Today, our family had a meal that consisted of Poached Wild Alaskan Salmon, Bulgar Pilaf and Roasted Yellow Squash. Everyone ate and ate! Yum!

Bulgar Pilaf

2 Tablespoons of Olive Oil
1 teaspoon of chopped garlic
1 Cup Bulgur

Brown bulgur in olive oil. Set aside.

2 Tablespoons of Olive Oil
2 cups of green onion

Saute onion in olive oil; mix with bulgur in saute pan.

Add:

2 cups chicken stock (I use organic)
1.5 teaspoons of ground coriander
Pinch of cinnamon
1 teaspoon of salt
2 teaspoons of chopped fresh mint

Add all ingredients except the mint and additional salt to taste. Cover pan and simmer for 10 minutes. Add mint, cover and continue simmering for an additional 10 minutes or until tender. Add salt as desired.

Wheat Pilaf from Bob's Red Mill

2 Tablespoons Butter (I use olive oil)
1/2 lb. sliced Mushrooms
1/2 t. Salt
1 cup Bob's Red Mill Bulgur
2 cups Water

Saute onions and mushrooms in butter until brown. Stir in bulgur and salt, then stir for about 1 minute. Add water and bring to a boi, stirring constantly. cover and place in 305 degree oven for 20-25 minutes.

More Links

Bulgur Lentil Salad

Lentils with Bulgur Wheat and Carmelized Onions

Tabbouleh

I'll be back soon to add more recipes for this yummy staple!

Its Zucchini Time!!

I know that many of you are following the Prophets words, and have planted a garden! So, in honor of all the gardens out there that have zucchini multiplying over night, I thought I'd do some research on recipes for this wonderful vegetable!

There is definitely more to bread for this little green dynamite!

Zucchini Crab Cakes

Fabulous Zucchini Grinders

Zucchini Cobbler YES, really!

Zucchini Alfredo

Zucchini Herb Casserole

Zucchini Cornbread Casserole

Zucchini Boats on a Grill

Cheesy Zucchini Casserole

Japanese Zucchini and Onions

Zucchini Mediterranean Style

Quinoa and Grilled Zucchini

BREADS

Lemon Zucchini Bread

Zucchini Pineapple Bread (In honor of my Mother-in-law, who lives on Kaua'i!)

Blueberry Zucchini Bread

Chocolate Wave Zucchini Bread

Chlocolate Chip Orange Zucchini Bread

Zucchini Coconut Loaf

Special Zucchini Bread This one looks very interesting, but this cook has never failed me! ;o)

Easy Roasted Yellow Squash

This one is so easy, so yummy and very good for you!

4 lbs. yellow squash, washed and sliced.
3 T. Olive oil
1 t. Salt
Pepper to taste

Cut squash into 1/2 inch slices, and mix in a bowl with the oil, salt and pepper until every piece is covered. Place in a backing pan and roast at 420 degrees for 16 minutes.

My Favorite Poached Salmon

This recipe is so easy, tender and very very yummy! We serve with Jasmine Rice or Bulgar Pilaf...and a veggie, depending on whats in season!

Fill a large pan with 4 inches of water.

In water place:

3 Tablespoons whole pepper corn
1 leek, cut into large pieces
Juice from 2 lemons
1 Tablespoon dill weed

Bring the water to a boil and leave it there for 5 minutes.

Add 2 lbs. of (thawed) Salmon, and make sure the water is covering the fish.

Cover immediately and remove from heat.

Leave the salmon in the pan for 25 minutes.

Remove from water and serve immediately!

Sauce

1/2 cup mayonnaise
1 t. dill weed
2 t. lemon juice

Favorite Pasta Discovery!

I've found my favorite Whole Wheat Pasta, and its organic to boot! We've tried many WW pastas over the past few months, and most have not impressed us, but this one REALLY stood out! You can taste the nuttiness of the whole wheat and the texture is just perfect! We found it at Smith's in Utah, and several places on the web, so contact your favorite grocer and see if they can get it in for you!

Life Stream
100% Organic Whole Grain and Flax+
High Fiber 8g
9 g of protein
Low sodium
700 mg Omega-3 from flax

Ingredients: Organic whole wheat durum flour and organic brown flax meal.

Made by Nature's Path Food, Inc.
www.naturespath.com

Vegetables for Dessert?

Carrot-Raisin Salad
courtesy of The Cat-Tea Corner©

INGREDIENTS
1 lb. carrots
1/2 cup raisins or golden raisins
1 cup (bottled) papaya juice
maple syrup or other sweetener (optional)

INSTRUCTIONS
Trim tops and ends from carrots. (It's not necessary to peel them, but you can if you prefer.) Grate on large holes of a metal grater or in a food processor, then transfer to a mixing bowl. Stir in raisins and juice; mix well. Sweeten to taste if desired.

Zucchini Brownies
by Marian
courtesy of AllRecipes

INGREDIENTS
1/2 cup vegetable oil
1 1/2 cups white sugar
2 tsp. vanilla extract
2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1 1/2 tsp. baking soda
1 tsp salt
2 cups shredded zucchini
1/2 cup chopped walnuts 6 Tbsp. unsweetened cocoa powder
1/4 cup margarine
2 cups confectioners' sugar
1/4 cup milk
1/2 tsp. vanilla extract

INSTRUCTIONS
Preheat oven to 350 degrees F. Grease and flour a 9x13 inch baking pan. In a large bowl, mix together oil, sugar, and 2 tsp. vanilla until well blended. Combine flour, 1/2 cup cocoa, baking soda, and salt; stir into sugar mixture. Fold in zucchini and walnuts. Spread evenly into prepared pan. Bake for 25 to 30 minutes, until brownies spring back when gently touched. To make frosting, melt together 6 Tbsp. cocoa and margarine; set aside to cool. In medium bowl, blend confectioners' sugar, milk, and 1/2 tsp. vanilla. Stir in cocoa mixture. Spread over cooled brownies before cutting into squares. Makes 24 servings

Rhubarb Bread
by Lori
courtesy of AllRecipes

INGREDIENTS
1 cup milk
1 Tbsp. lemon juice
1 tsp. vanilla extract
1 1/2 cups brown sugar
2/3 cup vegetable oil
1 egg
2 1/2 cups all-purpose flour
1 tsp. salt
1 tsp. baking soda
1 1/2 cups chopped rhubarb
1/2 cup chopped walnuts
1/4 cup brown sugar
1/2 tsp. ground cinnamon
1 tsp. butter, melted

INSTRUCTIONS
Preheat oven to 325 degrees F. Lightly grease two 9x5 inch loaf pans. In a small bowl, stir together milk, lemon juice, and vanilla; let stand for 10 minutes. In large bowl, mix together 1 1/2 cups brown sugar, oil, and egg. Combine flour, salt and baking soda, stir into sugar mixture alternately with milk mixture just until combined. Fold in rhubarb and nuts. Pour batter into prepared loaf pans. In small bowl, combine 1/4 cup brown sugar, cinnamon and butter. Sprinkle this mixture over the unbaked loaves. Bake in preheated oven for 40 minutes, until toothpick inserted into center of loaf comes out clean. Makes 20 servings.

Sweet Potato Pudding
by Toni Quaresima
courtesy of AllRecipes

2 large sweet potatoes, peeled and quartered
1/2 cup butter, melted
2/3 cup dark brown sugar
2/3 cup white sugar
4 eggs, beaten
2/3 cup orange juice
2 tsp. vanilla extract

INSTRUCTIONS
Preheat oven to 350 degrees F (175 degrees C). Grease a 2-quart baking dish. Bring a large pot of water to a boil. Add potatoes and cook until tender, about 20 minutes. Drain and mash. In a large bowl, combine 2 cups mashed sweet potatoes, butter, brown sugar, white sugar, eggs, orange juice and vanilla until smooth. Pour into prepared dish. Bake in preheated oven 40 minutes.

Should We Eat Fish?

Learn more about seafood and our choices here: Sea Food Watch

Information about How Safe Are Fish Oil Supplements?

Learn about other sources of Omega-3.

Prophet Said to Plant a Garden

THE NATURAL GARDENING COMPANY (The oldest certified organic nursery in the US!)
217 San Anselmo Avenue
San Anselmo, CA 94960
Phone: 707-766-9303
Fax: 707-766-9747
Web site: www.naturalgardening.com

All About Fruit

When most Mormons try to live the WoW Diet, they start thier families on a boring boring boring diet of oatmeal and whole wheat bread! I remember my mother attempting a diet closer to the WoW and serving us "boiled wheat" for breakfast....yeah, try that one under an hour! So, today I'm adding links that I've found to help us be more confident in finding, selecting and using fresh fruit!


Apple~~Apple Varieties
Apple~~ Lynne's Short Apple Cooking Guide
Peach~~David Karp on Peaches
Cherries~~How to choose cherries

Bean Recipes

Vegetarian Refried Beans

Easy Red Bean Lasagna

Summer Vegetarian Chili

Cassoulet with Navy Beans

White Bean Spread

Anne's Home-made Cereal

Because of the corn allergies that we have in this house, we can not buy cereal in a box from the store. So, we've spent years experimenting with granola recipes and have finally come up with one that we really enjoy as a cereal each morning.

Here it is:

Add to mixer and mix for several minutes:

3 c. steel cut organic oats (oats absorb more pesticide than any other grain, so organic is a good idea!)
3/4 c. packed brown sugar
1/2 c. flax seed
1/2 t. salt
1/2 t. cinnamon
1/2 t. nutmeg
1 c. chopped pecans (we break them in half by hand)
1/4 c. vegetable oil
1/2 c. honey

Place on a cookie sheet sprayed with (Canola) Pam.

Cook at 350 degrees for 30 minutes.

add 3/4 c. raisins (if you add them before cooking, they swell)

store in an airtight container

Whole Wheat 60 Minute Rolls

1/2 cup warm water
2 t. yeast
3 T. sugar

Mix together and set aside until bubbles form on top.

1 cup white flour
1 cup whole wheat flour
1 t. salt
1/4 cup melted butter
1 cup of milk

Mix

Add 1/3 c. white and 1/3. cup whole wheat flour and mix.

Pour onto a floured surface and knead for 5 minutes, until smooth and elastic.

Place in a greased bowl and then place that bowl inside a larger bowl that is about 1/4 full of hot water. Cover with a damp cloth. Place in a warm area to rise for 40 minutes.

Turn dough out onto floured board. Divide into three and shape. Roll each "blob" into a circle. Cut each circle into 8 wedges, like a pizza. Then start at the wide edge and roll to center. The end result looks like a mini croissant. Cover; let rise in warm place free from draft (about 90 F) for 15 minutes.

Bake at 425 F for 12 minutes, or until golden brown. Remove from baking sheets and cool on wire racks.

Whole Wheat Recipes On Line

Amazing Whole Wheat Pizza Crust

THE DOCTRINE AND COVENANTS SECTION 89

Revelation given through Joseph Smith the Prophet, at Kirtland, Ohio, February 27, 1833. HC 1: 327–329. As a consequence of the early brethren using tobacco in their meetings, the Prophet was led to ponder upon the matter; consequently he inquired of the Lord concerning it. This revelation, known as the Word of Wisdom, was the result. The first three verses were originally written as an inspired introduction and description by the Prophet.

1 A Word OF Wisdom, for the benefit of the council of high priests, assembled in Kirtland, and the church, and also the saints in Zion—

2 To be sent greeting; not by commandment or constraint, but by revelation and the aword of wisdom, showing forth the order and will of God in the temporal salvation of all saints in the last days—

3 Given for a principle with promise, adapted to the capacity of the weak and the weakest of all saints, who are or can be called saints.

4 Behold, verily, thus saith the Lord unto you: In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation—

5 That inasmuch as any man drinketh bwine or strong drink among you, behold it is not good, neither meet in the sight of your Father, only in assembling yourselves together to offer up your sacraments before him.

6 And, behold, this should be wine, yea, pure wine of the grape of the vine, of your own make.

7 And, again, strong drinks are not for the belly, but for the washing of your bodies.

8 And again, tobacco is not for the body, neither for the belly, and is not good for man, but is an herb for bruises and all sick cattle, to be used with judgment and skill.

9 And again, hot drinks are not for the body or belly.

10 And again, verily I say unto you, all wholesome herbs God hath ordained for the constitution, nature, and use of man—

11 Every herb in the season thereof, and every fruit in the season thereof; all these to be used with prudence and thanksgiving.

12 Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly;

13 And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.

14 All grain is ordained for the use of man and of beasts, to be the staff of life, not only for man but for the beasts of the field, and the fowls of heaven, and all wild animals that run or creep on the earth;

15 And these hath God made for the use of man only in times of famine and excess of hunger.

16 All grain is good for the food of man; as also the bfruit of the vine; that which yieldeth fruit, whether in the ground or above the ground—

17 Nevertheless, wheat for man, and corn for the ox, and oats for the horse, and rye for the fowls and for swine, and for all beasts of the field, and barley for all useful animals, and for mild drinks, as also other grain.

18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

19 And shall find bwisdom and great treasures of knowledge, even hidden treasures;

20 And shall run and not be weary, and shall walk and not faint.

21 And I, the Lord, give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen.